A half mile before even reaching the AO on foot I was coerced into Q-ing. Fortunately it was a Tuesday and unfortunately, only two, apparently extremely dedicated, F3ers showed up for a beautiful morning run.
Disclaimer
We ran the Bayou St. John route with Rudy stopping for burpees at four or five of our six minute intervals and YHC walking to ease back into the PAX.
Prayer for:
Rudy’s father-in-law’s health
Health and recovery of members of PAX
6, count em, 6 men met early 5:15 am at the mandeville trailhead for the second weekday workout on the northshore. Although it would have been more, but lucky #7, Nacho, was at home playing mr. Mom.
Warm up: 1 lap around AO to point out the stations
Followed by:
SSH x 20
IW x 20
Scorpion kicks x 10
single knee to chest(SKTC) x 20
Circuit training:
Up/dn stairs w/ 1 burpee at the top each time x 5
Run to the stage: x 10 merkins (good form)
Run to the pavilion: alternating lunges x 20
Run to the fire station: squats x 30
Rinse and repeat 3 x
COM:
Double knee to chest/jack knife x 10, flutter kicks x 20, Freddie Mercury x 20, Russian twist x 10
Mayweathers x 20
Tclaps to Mike(yogi)fng for finally making it out after 4 consecutive weeks by getting EH’d by Nacho and YHC.
Tclaps to Shwanks and crab legs for getting out of the fartsack to get fit, keep it up guys!
Nacho will be doing his first Q next Tuesday, expect to run a little.
EiEi and toots will Q the following Tuesdays.
Nice job guys
Six men showed up to grow, improve and get stronger. DISCLAIMER and let’s mosey. During the first COP three more men came running up to join us.
COP:
-SSH x 30 IC
-IW x 30 IC
-Peter Parkers x 20 IC
-Arm Circles x 30 IC (15 each dir.)
-J-Lo’s x 20 IC
A short mosey to find some open space to run my favorites, 11s. Run across the field do 10 burpees, run back and do 1 LBC. Run back across the field and do 9 burpees, return and do 2 LBCs…keep going until the numbers reverse.
Let’s mosey over to the gazebo and use them benches.
-Right leg step-ups x 20 IC
-Dips x 15 IC
-Left leg step-ups x 20 IC
-Derkins x 10 IC
Let’s mosey close to the shovel flag and pair up for some Dora (one partner does pushups, the other runs to the fire hydrant and back. The other partner takes over the count of push ups and do 100 as a team. Next is 200 LBCs; then 300 squats.) We stopped short on the squats due to time. I handed of to Chewy for some Mary. He introduced us to the famous, or infamous, Y’s, T’s, I’s and a shoulder drop thing from the plank position. Thanks Chewy for enlightening us with the Physical Therapy skills to strengthen and support our backs.
Times up, countoff, namerama, announcements, shoutouts and a prayer. Let’s mosey over to the Beach House for some coffee and F2.
Beautiful morning – 60 degrees and cool.
A decent sized pax – and thoughts of our brothers on the Northshore who are launching their 3rd Saturday workout with our very own Amnesty as their Q.
First COP on the Great Lawn – SSH x 20, Imperial Walkers x 20, Arm Up Push Ups x 20, and Mtn Climbers x 20
Then I put the clock on for some Tabata. 20 sec on 10 sec recovery
Squat Jumps
Pushthroughs
Mat Jumps
4 min each activity.
Long Mosey to the Track –> for a very predictable Dirty MacDeuce according to Rudy
Peter Parker, LBC, Lunges, Walk Planks x 12 LAP around the park
Parker Peter, LBT, Side Lunge, Shoulder Taps x 12 Lap around the park — finish last quarter backwards
Plank Jacks, Leg LIfts, Slow Squats, Cross Fit Pushups x 12 — finsih last quarter with grapevine/karaoke
Dolly, Rosalita, Reg Squats, L/R Arm and Leg Extension x 12 — finish last quarter with skip hi-jumps
Last COP:
Squat Kick, Dancing Crab, Stacked Leg Push up, Russian Twist x 12
No time for the Foundry after that long DIRTAY MC DEUCE.
Long Mosey back to the flag – finished 2 minutes late — sorry.
Prayer of gratitude for an awesome city – like New Orleans – inspired by Jazzfest.
Tclaps to Jingle Vader who celebrates 1 year with F3 this Jazzfest!
Peace-
RY
Fourteen men arrived to surprisingly clear conditions in the gloom. Following a short mosey to get the blood flowing, we stopped in front of Tulane for a quick warmup COP:
From there, we headed to the Loyola lawn for bear crawl relays with a partner. One partner bear crawled to the statute and then sprinted back while the other did mountain climbers. Rinse and repeat until everyone completed 3 bear crawls and sprints.
Short trip from there to the Loyola corner for BLIMPS (OYO):
At some point between “P” and “S”, an FNG — still out from the night before – wandered up to the PAX and decided he wanted in on the beatdown. Now up to 15, the PAX moseyed to the base of Wolfpack Mountain for an Indian Run to the top. At the top of the mountain, we circled up for some Mary:
Slow mosey down the stairs and head to the benches:
Count, name-o-rama, prayer, and special shout out to Jingle Vader for one year with F3.
Really enjoyed leading the PAX today. Thanks to everyone for ignoring Yankee’s forecast and making it out there.
-Mulligan
Time to work on our manly physiques while thinking of the feminine form.
Nice morning, lacking in gloom, with a PAX of 19 strong. Remembered the disclaimer.
Mosey to the big field in front of the Zoo.
COP 1- SSH x 36, Mountain climbers x 24, Merkins x 36 (12 regular, 12 diamond, 12 wide arm)
Mosey to the levee.
COP 2- Squat jumps 8 near side then 4 far side x 3 (36 total). Burpee broad jump 8 near side 4 far side x 2 (24 total), Lunge walk 8 near side 4 far side x 3 (36 total) **getting the pattern?**
Indian run 2 at a time to the soccer field at the fly
COP 3- Lateral jumps x 36, Monkey humpers x 24, plank jacks x 36
COP 4- SSH up the hill x 36 (took some dodging), lateral jumps up the hill x 24 (12 each leg), frog jumps up the hill x 36
Indian run 2 at a time to the benches/ledge in front of the zoo
COP 5- Leg ups x 36 (18 each leg), Dips x 24, Mary x 36 (LBC x 18 and V up x 18)
Run back to the flag. Count off, names, announcements. Prayer requests for boss, son and sister. Please keep those individuals in your thoughts and prayers!
YHC was in a deep slumber at 0524 this gloom, but thanks from a call from Cowbell #Tclaps, I shot out of bed like:
You see, it’s one thing (a terrible thing) to fartsack on a fellow brother of the NOLA Pax, but it’s another thing (never..ever.. do this) to fartsack when it is your Q! Since Okwata is only a hop, skip, and a jump from my place… YHC was there right on time with the flag to make our Pax of 6! Honestly, YHC was still sleeping, and didn’t even notice a FNG (Surge) amongst the Pax. Tclaps to Surge for posting! … but anyway, lets get to it… but first
DISCLAIMER
Tha Thang
Warmup COP
15x Squats IC
10x Squat Hops IC
16x Plank Jacks IC
15x Merkins IC
Sorry for the miscounts, I was still waking up….
But after that, I was ready to roll! Mosey on over to Canal Blvd for some circuit work.
Canal Cycle
Course map is as follows: Run up the street to top of levee, and then across to other side. Before going down, complete the leg-specified exercises #dontskipLEGDAY or you end up like this hulk:
Once finished the legs, run down and back to start for some upperbody work. Repeat x 4
Round #1: 15 x Monkey Humps OYO (On Levee) / 15 x Elevator Merkins IC (At Start)
Round #2: 15 x Squat Jumps OYO / 10 x Alt. Shoulder Taps IC & 10 x Alt Shoulder Tap Merkins
Round #3: 15 x Sumo Squat Kicks (Both Leg Kicks = 1 Rep) / 10 x Under the Fence Merkins
Round #4: 6MOM (15 x Crunchy Frogs IC, 8 x Alt. Leg Pistons IC, 8 x R. Leg Lift/Extend IC, 8 x L. Leg Lift/Extend IC, 15 x Flutter Kicks IC, 15 x Hello Dolly IC)
Mosey on over to the lake to check out the view (check out @F3NewOrleans for the pictures), and line up by the benches/ledges.
More Arm Work
15 x Dips IC
10 x Incline Merkins IC
15 x Dips IC
10 x Incline Merkins IC
20 x Low Slow Dips IC
2 x Vinyasas OYO
Back to the flag, where we had the Name-o-rama, Shoutouts, Prayer. Thanks for letting me lead! See yall at our 2nd F tonight at the Bulldog (Magazine) for 7pm.
3 men met in the gloom for the launch of the northshore’s first weekday workout.
Warm up:
SSH x 20
IW x 20
Merkins x 10
Catch me if you can trailhead to underpass with 5 merkins each time
Through the tunnel of darkness
Underpass (70 yd sprint) by Nacho’s estimation
Jacob’s ladder up to 7 Burpees
Fartlek back to the trailhead,
Via a few wrong turns for an added 1/2 mile by EiEi’s estimation.
Jailbreak (all out sprint)back to shovel flag last 1/4 mile by QIC estimation.
Circle of Mary:
SKTC x 10
DKTC/jackknife x 10
Freddie mercuries x 20
Lower trunk rotation/LTR x 15
Mayweathers x 10 alternating
Scorpions/cobra Kai’s x 10
Y,T,W,I progression x 12 each
After a week of fartsacking, it was time for YHC to get back into some routine. What better way to start than with a Q.
10 men gathered in the gloom to start their week off the right way.
After a quick disclaimer, we were off..
but wait, Slaughter starter- 5 burpees OYO
We’re off, Mosey to rocks
COP #1: WARM UP
Windmill X 15
SSH X 15
Merkins X 20
Mtn climbers X 20
Arm circles OYO
Air squats X 25
Grab 2 smaller rocks, yes 2!!
Mosey to inside of track
COP #2: STRENGTH w/ both rocks
Shoulder shrugs X 15
Bench press X 15
Squats X 15
Arm raises to side, front, overhead X 5, respectively
Repeat 3 times
Run around track 2 times holding 1 rock Stopping every quarter lap and do 5 burpees, total of 40 burpees
Grab your friend and mosey to playground set. Take turns doing max pull ups, plank while waiting for turn.
mosey to outfield
COP #3: MARY
Russian twist X 25
LBC X 25
Flutter kicks X 25
Hello dolly X 25
Penguin X 25
Plank 1 min
Drop off your best friendS.
Sprint to flag
1 min to spare, 5 more burpees OYO
Total of 50 burpees today, PAX! nice work.
finish with COT- count off, name o rama, announcements and prayer.
Thank you for letting me lead.
-Cowbell
4 Men appeared in the early morning gloom. I remember wistfully the days when we numbered more. Wherefore have you gone Hawg, JV, Shorty, SFx (OK – SFx continues to get a pass… Be well, brother; look forward to your return).
After disclaimer (I think I said it; I have tendency to forget it), YHC broke the news: instead of the usual 4+ mile out-and-back, we’d shoot for 3 miles, then meet back at the track for some sprints. With that said, off we went.
The Run
30 mins, after 6 mins either burpees or recover. Took us about to the Orleans bridge before turning around.
The Sprints
At the track (very nice surface, puts Rock City’s track to shame):
The Finish
Gathered for a countoff, name-o-rama, and prayer.
YHC humbly asks for prayers on behalf of his Father-in-law, Amnesty passed along good news regarding health of his co-worker.
Finish with St. Ignatius prayer for generosity, and then we parted ways until the next workout.
