F3 New Orleans

Category: Backblasts

  • The sky is falling…

    Pre Thang – The #cantores were wrong again, just like chicken little.  Seven PAX left the #shovelflag at 05:30 in cool and cloudy conditions, no rain. We picked up Tito and Hawgcycle during the qtr. mile warm up for a total of nine.

    The Thang – Mosey out and around to TU front lawn for warm up w/ BMJ’s x 10 OYO (Burp ‘n Merk Jumps are a new twist on a couple of old favorites: the Burp ‘n Merk and the Burpee Broad Jump.) Fun!

    Mosey to Wolfpack Mtn. and take the #escalator to the top.  Stop at each level and do the required pre-marked exercise:

    Lunge to top of first incline

    Level 2 = 10 Burpees

    Level 3 = 20 Plank Jacks

    Level 4 = 30 Merkins

    Level 5 = 40 Squats

    Level 6 = 50 SSH

    Level 7 = 60 LBC  —  Plank up

    Mosey to the bottom stopping at each station for another round and finish w/ 60 LBC

    Quick Mosey to Wolfpack Hill and up the stairs to the top for a few Minutes of Mary — Dolly x 20, Crunchy Frog x 10, Leg Raise x 20 all in cadence.

    Begin to run down the ramps, then switch to stairs and make a mad dash back to the #shovelflag when YHC realizes we have 2 minutes left… #cobains. Got carried away and no time for a dipfest.

    TClaps to FNG Atticus, who was on IR for two months and posted to F3 for his first workout back. Nice work!

    TClaps to Tito for a great shout out this morning.  Good stuff!

    TClaps to Reluctant Yankee for putting together the Christmas workout/party on Monday.  Those who were there enjoyed the 2nd F!

    Announcements:

    Storyland @ 07:00 Saturday w/ RY and Mr.Awesome as your Q’s.

    Rock City(Pontiff) @ 05:30 Monday w/ Hawgcycle as Q.

    The Birdcage @ 05:30 Wednesday w/ (need a Q……)

    Please get your donations in to RY by Wednesday so he can make our donation to the VA half way house.

    Jackson Day 9k is on Sunday 1/4/15.  Register here:http://theyatrace.com/node/70/registration/register

    If anyone would like to join me for “The Battle of New Orleans”, I’ll be starting out at Wolfpack Mtn. AO around 06:00 that morning and running a 12 mile warmup out to the lakefront starting line, then running the race.  This is a great point to point race that ends at Jackson Square.  The after party always has good snacks: jambalaya, red beans and rice, king cake and beer.

    Good Times!

    Roots

     

     

  • Do you hear banjos?

    Pre-Thang

    10 men unsacked into the less than gloomy gloom this am in the Birdcage. After nearly desecrating our sacred banner (The Stars and Stripes, that is) Blue Dog finally found a plantable spot for the flag on his #VQ.

    The Thang
    Mosey to warm up spot near uptown/riverside corner of park

    COP – Now joined by MrAwesome
    SSH x 30
    Hillbillies x 20
    Imperial Squat Walks x 20
    Diamond Merkins x 15
    Low Slow Squat x 20
    Low Slow Merkins x 15
    Single Leg Burpee x 5 (Ea Leg) (OYO)

    Indian Run to Band Stand
    walk to first light post
    begin Burp and Merks x 8 (OYO)
    rest 10 secs
    Boo Boo Bear Crawl from 1st to 2nd lamp post (left leg off ground)
    Boo Boo Bear Crawl back to 1st lamp post (right leg off ground)

    Hand over Q to Reveille

    Mosey to bandstand
    Wall jumps x 5 – Climb bandstand to cross stage, hop down other side, climb back up, cross back, 1.

    6MOM
    LBC x 15
    Freddie Mercury x 16
    Leg raises x 14
    Back Scratchers x 12
    WWII Sit ups x 11

    Move to ledge behind bandstand
    Box Jumps x 15
    InMerkins x 12
    Pike Push x 8

    Mosey to lamps
    Suicides to 4th lamp

    Jog to Clubhouse parking lot
    Broad Jump 2 parking spaces
    Lunge walk 2 spaces (Repeat until section is covered.)

    Jog around parking lot
    Broad jump 2 parking spaces
    Lunge walk 4 parking spaces. (Repeat until section is covered.)

    Mosey back to flag

    Plank x 1 minute

    COT

    Moleskin

    Tclaps to Blue Dog on his VQ! Way to push us and get creative

    Tclaps to MrAwesome for pushing the pace of the Indian Run

    Tclaps to Roots for always making sure no man gets left behind

    We need more guys to Q. Trust us, you’ll be glad you did.

    Announcements

    Friday @ Front entrance of Audubon Park, 5:30am, Roots Q

    Saturday @ Storyland, 7am, RY Q, open to new Q

    Monday @ Pontiff Park in Metairie, 5:30, Hawg Q

    CSAUP – Jackson Day Race 1/4/15. http://theyatrace.com/node/70/registration/register

    We are making a donation to a veterans halfway house for Christmas. They need t-shirts and black/white socks. If you would like to participate, please get your donation or $5 to Reluctant Yankee between now and Christmas Eve at the #birdcage so he can deliver.

    -Reveille

  • A Very Cutler Christmas

    OK- So our first Christmas gathering wasn’t massive but it was a perfect way to celebrate our 2nd month of existence as a brotherhood of men determined to bring the 3 F’s to NOLA.

    2 posts in 1 day for Rev, Hawgcycle, RY and Roots

    We arrived at 630PM on the levee just outside of Cooter Brown’s.

    Pre-Thang – Beautiful weather (even though rain threatened to ruin the party).  Hawgcycle and Blue Dog showed up even after telling the gang that they wouldn’t make it.  #lagniappe    As I planted the shovel flag I worried about digging into a Levee but Tito calmed my nerves since his crew reinforced that levee last year!

    The Thang

    Run 1/4 mi to the first lighted telephone pole.

    COP:  The 12 Days of Christmas

    1.  Burpee 2.  Lunges 3. Squats 4.  Ankle Squats (nothing to use for dips) 5.  Diamond Americans 6.  WWII Sit ups  7.    CDD           8.  LBC  9.   Mountain Climbers  10.    Russian Twist  11.   Plank Jack  12.    Burpees    **No recovery between exercises

    Run 1/4 mi to next COP

    6MOM   – on an incline/the levee   1.  flutter kick x 20, –started to slide down the levee –hold 30 secs  2. lbc x 20  3.  side crunch aka the jane fonda  x 20 ,   4.  jane fonda on the other side x 20  5.  freddies x 20  — too easy we had gravity helping us,  reverse position freddies x 20 with legs facing down the levee — that is much better  7.  LBC twist  x 20

    Bear Crawl up the levee

    Run back 1/4 mi  to the original COP

    Christmas DJ Pax Mix – Each Pax member pick and lead an exercise

    1.  Hawgcycle – Shoulder Tap Push ups x 40, 2. Blue Dog  – Imperial Walker Squats x 10 (I’m gonna steal that next time I Q)  3.  Chard – Jumping Thigh Slaps x 10  4. Tito – Ski Jumps x 25  5.  Roots – Wiley Coyotes x 15   6.  Reluctant Yankee – mini plank o rama 45 secs of regular, southern gentleman, yankee agressor, and elbow  and 7. Rev – Circle of Man Pushups one arm on the guy next to you.  Right arm x 8, Left arm x 6

    Run back to the Flag – Rev sprints to get the Flag before a train blocks us up on the levee  —

    We all safely make it across the tracks and have our COT.

    Post Circle of Trust – we crossed the street to Cooter Browns to watch the Saints destroy da’ Bears

    The Moleskin –

    A pretty fun – Christmas-y workout Tclaps to the creator of the 12 days of Christmas workout  Carpetbagger?

    Blue Dog will definitely bow to peer pressure – we now know how to EH BD

    RY in a brilliant move – left his wallet at home – so he missed the first two turnovers

    Tclaps to Jay Cutler for basically working for the Saints last night

    Announcements:

    Wednesday 530AM Birdcage with VQ by Blue Dog

    Friday 530AM Wolfpack Mtn with Roots

    Saturday 7AM with RY

    Please bring some socks and t-shirts for the VA halfway house on Napoleon by the 12/24 workout

     

  • Going Big

    The Thang

    • Mosey out to the far end of the field for Warm-up
    • Warm-up COP: SSH x 30; Good Mornings x 20; X-fit Pushups x 25; Imperial Walkers x 30; Mountain Climbers x 25; Low Slow Squats x 20
    • Mosey to the Rock Pile and select your rock
    • Mosey with your rock to the flag football field for some more warm-up – this time with rocks.
    • Rock COP: Squat and Press x 10; Squats  x 12, Shoulder Press x 10; Curls x 8, Hot Foot right leg x 8; Hot Foot left leg x 9
    • Mosey to the Playground–
    • Divide into 4 groups. Station 1 – Pull-ups; Station 2 – Rock Burpees; Station 3 – Shoulder Press; Station 4 – Squats.  The timer is 5 Rock Burpees at station 2.  When that station finishes everyone rotates.  Rotate through all exercises once.
    • Mosey back to the field
    • 10 lunges with rock; 5 Merkins – Rinse and Repeat
    • Mosey to the hill for 11s – Burpees and Squat Presses with Rock (the rock stayed on the Squat Press side of the hill – someday it will journey with us)
    • Mosey back to the shovel flag, dropping rock of along the way.

    Moleskin

    • We’ve got a good strong core of Uptown PAX at the Metairie workout. Now if we could only get the Metairie PAX to post
    • YHC selected a rock I had no business trying to carry. T-claps to Chaka  Khan for helping me get it back to the pile at the end of the workout.
    • Prayer Requests: Remember students at exam time.
    • YHC ended the COT with some thoughts about the 3rd F and how it is symbolized by the Rock City Workout.  At Rock City, it’s the rock that makes you stronger.  I can pick a small rock, one that I know I can handle, one that won’t make me too uncomfortable, and I will get a little stronger.  It is the same way with my relationship with Christ.  I can have a little bit of faith, I can bring Jesus into my life in ways that I know I can handle, ways that won’t make me too uncomfortable.  Or, I can “Go Big;” take a leap of faith the size of the rock Amnesty picked at his first Rock City post; an amount of faith that I can’t handle; an amount of faith that makes me uncomfortable.   It is when I “Go Big” that I find out how awesome my God really is.

     Announcements

    • Monday Night CSAUP – Meet @ Cooter Browns at 6:30 for a workout followed by the Saints and Bears
    • Wednesday – 5:30 @ The Birdcage
    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – 7:00 @ CP (Peristyle) – (Volunteers for the Q – #manup)
    • CSAUP – Jackson Day Race 1/4/15. http://theyatrace.com/node/70/registration/register

    -Hawgcycle

  • Three is a Magic Number

    download

    Pre-Thang

    Another perfect NOLA morning.  YHC arrived a little early to do some scouting, hoping to use some new areas of the AO.  As you will read later, the scouting was not very diligent.  However, we were successful in using some new areas.

     The Thang

    • Mosey to the front of the Art Museum
    • Warm-up COP: SSH x 30; Low Slow Squats x 25; merkins x 20; Imperial Walkers x 25; Mountain Climbers x 20; X-Fit Merkins x 15; Full Body Sit-Ups x 20; Beyonces (1/2 squats) x 15; Larry Craigs x 10
    • Mosey to the Fitness Center
    • 3 man rotation: Pull-ups, Dips, Burpees.  The Man at the Burpee Station does 5 Burpees, when he finishes everyone rotates.  4 complete sets.
    • Mosey to the Soccer Field at the concert lawn
    • 10! (X-fit merkins, squats, Full Body sit-ups). 10 repetitions of each exercise, then 9 reps of each, 8 reps of each….Finish with 1 rep of each
    • Mosey to the Disc Golf Course
    • Random Burpee Golf: Due to some shoddy scouting and a terrible map YHC did not understand the lay of the course in order to do the holes in order.  So we ran from hole to hole in a random order doing the number of burpees equal to the hole.  We started at 1, went to 12, then 18, etc..  When we finished we had done 100 burpees.
    • Mosey back to the shovel flag

    Moleskin

    • Good solid workout, even though the numbers were a little low.
    • T-Claps to Amnesty for is 5th post in a row. That is some serious consistency brother.
    • T-Claps to Mr. Awesome for the shout out.
    • T-Claps to Roots’s Dad who apparently replaced our fallen shovel flag.
    • Good time getting to know the Pax at Coffeeteria. YHC’s favorite part of the Saturday workouts.

    Announcements

    • Monday – 5:30 Rock City Workout in the OM (Pontiff Playground)
    • Monday Night CSAUP – Meet @ Cooter Browns at 6:30 for a workout followed by the Saints and Bears
    • Wednesday – 5:30 @ The Birdcage
    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – 7:00 @ CP (Peristyle) – (Volunteers for the Q – #manup)
    • CSAUP – Jackson Day Race 1/4/15. http://theyatrace.com/node/70/registration/register – Join Roots and Sweeper for a 12 mile warm-up starting at Audubon.

    -Hawgcycle

  • A Change is Gonna Come…

    Pre-Thang: YHC planted the #shovelflag at 05:15 and went for a warm up run and was pleasantly surprised to return and find the PAX quickly multiplying to a total of 9.  Thought we might see Rev, but guess he  was pedi-cabbing it all night…

    The Thang:  Mosey out and back approx. 1/4 mile to front lawn of TU for warm up w/ BLIMPS:

    Burpees x 5, Lunge Walk x 10(each leg), Imp. Walkers x 15, Merkins x 20, Plank Jacks x 25, Squats x 30.

    Mosey to Wolfpack Mtn — Lunge walk first incline, then all the way up.  Sprint the inclines and recover on the flats.  Plank up and wait for the six.

    –Before we take off YHC explained to the PAX that we may encounter #suddenchange during this portion of the workout.  If we come in contact with a vehicle, drop and 10 Burpees OYO.

    At the top recover and watch YHC attempt to demonstrate the Cliff Hanger Merkin… Not today fellas… Cobains to the PAX for that fail.

    Regroup with a quick Minute with Mary  — LBC’s & Hello Dollys x 20 in cadence.

    Partner up — 1 starts doing the required exercise and 2 runs one level down and back, then switch. Round 1 — Burpees, Round 2  — LBC’s, Round 3  —  SSH, Round 4  —  Plank Walks/Holy Craps(a real #crowdpleaser at this point)  —  Plank o Rama until the six.

    Recover and Mosey down the mountain and back to the shovel flag.

    Almost all the way down, YHC could hear the garbage truck and knew change was a comin’…

    Everybody down for #suddenchange  — Burpees x 10 OYO

    Continue the mosey and what do you know, two more cars — more #suddenchange  — two cars, but only 10 Burpees due to time constraints.

    Sprint back to shovel for COT

    TClaps to Amnesty for his 4th consecutive post and for volunteering to bring the #shovelflag to #storyland tomorrow for a guaranteed 5th post in a row. #wherey@napoleon?

    TClaps to the PAX for covering 2.6 miles today  —  the majority of which was running up and down the mountain.  Might feel that tomorrow…

    TClaps to Splash for his shoutout today.

    Welcome Back Kotter err Sweeper, finally back from Thanksgiving…

    Announcements:

    Storyland Saturday  @ 07:00 w/ Hawgcycle as Q plus Redfish ??

    Rock City (Pontiff)  Monday @ 05:30 w/ Hawgcycle/Boss Keane as Q

    Cooter Brown’s  Monday @ 6:30 PM  Holiday Workout/Party  —  We’ll plant the #shovelflag on the levee across from CB’s and run through a quick  45 minute Christmas themed set, then grab some food, drinks and second F and check out a bit of the Saints game.

    We are making a donation to a veterans halfway house for Christmas.  They need t-shirts and black/white socks.  If you would like to participate, please get your donation or $5 to Reluctant Yankee between now and Christmas Eve at the #birdcage so he can deliver.

    Jackson Day Race 9k is 1/4/14 @ 08:30.  Be sure to sign up and run with your F3 brothers and if you’re in the mood you can join me for all or part of my 12 mile warmup starting at the Wolfpack Mountain AO @ approximately 06:00 that morning and running to the starting line near the lakefront. Lemme know…

    Good Times!

    Roots

     

     

  • “Back Workout…”

    Pre-Thang

    Dirty Dozen unsacked to join us in the gloom at 0530 in the Birdcage (Audubon Park). At 0527 we had 6 or 7, Roots reassured us that they would come. Lo and behold, Rotts knows what he’s talkin about. FNG Yeungling posts courtesy of Reveille.

    The Thang

    Mosey round the path
    Lunge walk to next tree (20 yds)
    Bear crawl to next tree (20 yds)
    Mosey to rear corner of park

    COP
    SSH x 20
    LSS x 12
    Front Lunge x 12
    Half Squat x 12
    Side Lunges x 12

    Mosey to Field across Audubon
    6ish Minutes of Mary
    Hello Dolly x 15
    Leg Raises x 15
    Hi Dolly (Rosalita) x 15
    Freddie Mercuries x 15

    Mosey to Soccer Goal Post
    Burpee Peekaboo’s OYO x 10

    Mosey to Levee Tracks
    11’s OYO
    Wile E. Coyotes on the tracks (created/named by Keyman, we wanna see you back again)
    Squats on top of Levee
    Inverted Plank up to wait for the 6

    Hand over Q to MrAwesome

    Mosey back to the field

    Partner COP
    Pushup Handshake x 10 – Partners face eachother in plank position, slap hands between pushups, alternating hands every rep.
    Partner Rows and Curls x 8 – One partner lays on ground, other partner stand over head of the other, grasp hands, grounded partner does inverted rows x 8, standing partner does curls x 8. Switch
    Plank Over Unders x 8 – One partner planks, other hops over, then crawls under plank. Rinse and Repeat.

    Mosey to Flag

    Circle of Man (not to be confused with ball of man)
    Men plank in a tight circle. On Q’s call, every man raises right hand and places on the shoulder of the man next to him. Group does 5 one handed pushups together, holding one another in place. Switch hands and repeat.

    COT

    Tclaps to Amnesty for offering the Shoutout at 3rd post.

    Tclaps to MrAwesome for stretching our comfort zones with one another. We are definitely a closer group after this morning.

    Tclaps to FNG Yeungling for posting, sans splashing merlot.

    Tclaps to Reluctant Yankee for knocking out 4 straight pull ups post w/o. Measurable growth is happening, brother!

    Moleskin

    YHC was genuinely impressed at this PAX for pulling off the circle of man.

    Never heard the word teabag so many times in a work out. Does someone have a cold?

    Can’t wait to see what BlueDog has for us next wednesday.

    Announcements

    Friday @ 0530, St. Charles entrance to Audubon park, Q’ed by Roots
    Saturday @ 0700, StoryLand at City Park, Q’ed by Hawgcycle
    Next monday @ 0530, Pontiff Park, Q’ed by Hawg, again
    Monday, as well, Christmas Post – be on the look out for more info.

  • Boss Keane’s Rock Pile

    Luke

    Pre-Thang

    8 PAX gathered in the moonlight gloom of the OM.  It was nice to pull up and see the Rev making his way out to the burbs and to see Chard pulling a Kotter.

    The Thang

    • Gather at the track and mosey out near the tennis courts for our Warm-Up
    • Warm-up COP: SSH x 30; Low Slow Squats x 20; Merkins x 15; Imperial Walkers x 25; Mountain Climbers x 20; X-fit Push-ups x 10
    • Mosey to the Rock Pile and select your rock, then  mosey with your rock to the flag football field for the next COP
    • Rock COP:  Squat and Press x 12; Cusak Squats  x 7, Shoulder Press x 12; Curls x 12, Hot Foot left leg x 12; Hot Foot right leg x 12
    • Mosey Cusak style to the restrooms – watch out for tree roots
    • People’s chair with rock in lap x 20 seconds; Stay in People’s Chair and do 5 Chest Presses IC;  Rinse and Repeat.  Grab your rock and head for some light.
    • Lunges with Rock 10 strides; 5 burpees OYO; Lunge back to starting position with rock; 5 more burpees OYO.  Pile the rocks.
    • Boss Keane’s Rock Pile:  Spread out in arms length next to Boss Keane’s rock pile.  In cadence, first man picks up a rock and sets it down between him and the next man.  Continue until rock pile has been moved to the end of the line.
    • Come to find out, that is not where Boss Keane wanted his rock pile…move it back.
    • I thought I said to move Boss Keane’s rock pile…Yes Boss
    • What’s Boss Keane’s rock pile doing over here – I don’t know boss – Move it back.
    • Mosey to the hill and drop off your rock.  Extended Mosey to baseball field for 6 MOM.
    • 6 MOM: Crunchy Frog x 15; LBC x 30; Russian Twist x 20; Freddy Mercury x 30;
    • Mosey back to the hill (running over it this time)  Grab a rock and take it back to the rock pile.  Mosey (horse to barn style) back to the shovel flag for COT

    Moleskin

    • Good to see the numbers increase for second Rock City workout
    • A lot of #mumblechatter about the rock envy that Roots was suffering from
    • YHC has never counted IC as fast as when we were in People’s Chair doing chest presses.
    • T-claps to Amnesty for his second post.  He wins the award for biggest rock of the day, making him the center of Roots’ envy.
    • YHC can’t believe no one has seen Cool Hand Luke.  Going to have to make that happen.
    • T-claps to Rev, Chaka, and Roots for their race back to the flag.
    • Remember the following in prayer:  RY’s friend that lost their father; students, specifically those at Loyola and ASH as they deal with the stress of finals.
    • T-Claps to RY for a great shout out

    Announcements

    • Wednesday – 5:30 @ The Birdcage (Rev is the Q)
    • Friday – 5:30 @ Wolfpack Mountain (Roots is the Q)
    • Saturday – 7:00 @ CP (Peristyle) – (Volunteers for the Q – #manup)
    • CSAUP – Jackson Day Race 1/4/15.   http://theyatrace.com/node/70/registration/register – Join roots for his 12 mile warm-up.

    -Hawgcycle

  • Bad Boys whatcha gonna do…

    Pre- Thang – A nice 65 degree morning but lost in the fog.  Felt like the true GLOOM!  Arrived at 650AM – no one out there.  Pretty sure that me and Tundra were gonna be alone in the gloom for a lonely workout.    Then the Rev tears into the parking lot, then oh wait…is that Triple Shift!  — Triple Shift is BACK!, then Hawg and Mullet to the rescue.  Sweet I thought we were gonna have to do this — just the two of us.  Then Chaka pulls up last.  FNG Amnesty shows up courtesy of Napoleon.  Sans Napoleon.  Saturdays are starting to grow – no  #fartsackers.   Roots was excused for volunteer duty at the Corporate Cup 5k.

    The Thang:

    Mosey 1/2 mi to COP 1:

    SSH x 25, Merkins x20, Imp Walkers x 25, Mountain Climbers x 21?, Slow Squat x 20

    Run to Tad Gormley Stadium.  High School soccer team pre game warmup.

    Run the steps.  20 Inclined Merkins at the top.  2 Dips at the bottom.  Then reduced merks and increase dips.  Halfway through at 10 merkins, 12 dips.  Enter the po-po!  Should we make him come get out of his car – oh wait – here he is about to get out of the car.  We decide to follow the rules and mosey out of Tad Gormley #moseyfaster #cops #rulebreakers #thankyoupopoiwasstartingtoslowdown

    Mosey out of Tad Gormley (quickly) 1/4 mi to next COP

    Peter Parkers x 20, Parkers Peters x 20, Russian Twist x 15, Regular Squat x 20, Ankle Grab Squats x 10 (Ouch Charlie those really hurt – courtesy of San Antonio) I’m sure those have a better name

    Run to CBS Football Field.  Somebody heckling us from the Corporate Cup.  Oh wait that is Roots!  Say Hi to Roots – but don’t slow the mosey.  Hey Roots – no beer delivery?  C’mon man.

    At CBS Field – 5 Rounds with Tyson.  DJ requests taken on the Rounds.  Run 50 yards to Midfield set 1, 50 yards to Goal line set 2, 50 yards to Midfield set 3, 50 yards back to the starting goal line set 4.

    Round 1 – Lunge Jumps x 20 (Reluctant Yankee’s choice)

    Round 2 – Burpie Broad Jumps x 10 (Triple Shift’s choice) **An absolute killer!  Ended up 40 burpie broad jumps and lots of pain.  #Tripleshiftwhydidyoucomeback  #nowthatIverecovered-thankyou #hatehate

    Round 3 – Merkins x 10 (Hawgcycle)

    Round 4 – One leg cross jumps, left, right then two legs to finish x 10 (Tundra)

    Round 5 – Animal o’ Rama (The Rev’s choice) #animalorama   Run to the fifty, Bearcrawl to the Goal line, Crab walk back to midfield, and then either frogjump or spiderman to the Goal line -ouch!

    Recover!

    Then mosey back to Great Lawn/ Shovel flag area 1/2 mi.  Chaka Khan had some nice kick here!  Hawgcycle didn’t want to get out run so he disappeared too – likes horses to a barn

    COP with Hawgcycle on the Great Lawn

    Superman to Boat x 3 min

    Sprint/Fast Mosey to Flag – Hawgcycle I would have won if it wasn’t for that car.  #nexttimeyour2nd

    #toomanyhashtagsinthispost

    COT:  Great shout-out/prayer from Triple Shift

    Tclaps to Amnesty (FNG) he led the pack for many of the exercises

    Double Tclaps to Triple Shift – glad to get you back – brother- we missed you!  Roots he brought you some stickers :).  And he led Shout Out!

    Tclaps to Cop at Tad Gormley #justdoinhisjob

    Great workout today – I’m excited that we have had 8 PAX at the last 2 Saturday wos.  You guys are lucky we ran out of time for Jack Webb and 6MOM which were on my weinke.  #overprepared

    Enjoyed getting to know these guys over coffee post w/o too!

    Announcements:

    Monday -Metaire @Pontiff 530AM, Wednesday – @Birdcage/Audubon 530, Friday – @Wolfpack Mtn/Audubon 530 and Saturday @7AM CityPark/Storyland

    First CSAUP activity – Jackson Day 9K.  Sign up via NOTC website.

     

     

     

     

  • If you can take it…

    Pre -Thang — A warm 60ish in the gloom today. Nine PAX, including one FNG, left the Shovel Flag and started to mosey. Picked up Bad Moon, who is now timing his approach perfectly, on the avenue for an even 10.

    The Thang —

    Early #mumblechatter — Looks like we’re headed straight for the mountain today…

    Mosey to #WolfpackMountain for — Warm Up, All The Way Up

    Lunge Walk to crest of first incline. Then…

    Run to front of garage and stop at each level to do designated exercise OYO all the way up.

    Level 2 — Burpees x 7
    Level 3 — Imperial Walkers x 14
    Level 4 — SSH x 21
    Level 5 — Merkins x 28
    Level 6 — Slow Squats x 35
    Level 7 — LBC’s x 42

    Plank up and wait for the #six. Then straight to:

    Holy Craps/Plank Walks x 20 in cadence.

    A couple of Minutes of Mary — Hello Dolly and LBT x 20 in cadence.

    Repeat all the way down, stopping at each station for another #downpainment…

    Much #mumblechatter at this point, but not sure if any of it was intelligible.

    At the bottom LBC’s x 42. Plank up.

    Head over to Danna Center Quad for a #DipFest:

    Regular Dip x 20 in cadence

    Step ups x 20 in cadence

    Low Slow Dip 3 ways w/ 3 count:
    Regular x 10
    Left over Right x 10
    Right over Left x 10

    Mosey to Audubon fountain area:

    Count off 1’s and 2’s. 1’s do LBC’s while 2’s dash out approx. 40 yds. do 5 Burpees and return. Switch x 2 and plank up.

    Mosey to Shovel Flag for COT

    Announcements:  Storyland tomorrow @ 7 Q is Redfish.  Metairie/Pontiff Monday @ 5:30 Q is Hawgcycle.

    Shout out by YHC

    Thank you to Bad Moon for your humbling comments.

    TClaps to Splash — First at the flag and ready to roll…

    TClaps to Tito for returning for post number 2. Nice work!

    TClaps to Napoleon who Kottered(Welcome Back) on Wednesday and made it two in a row.

    TClaps to Reluctant Yankee for pushing the pace up front all morning with Rev and Blue Dog #hatehate.

    TClaps to Rev for bringing (FNG) Hang 504

    TClaps to MRoots for hanging with YHC as I pre-marked the stations last night.

    Cobains to the PAX for making a wreck of what was supposed to be a pre climb inspirational quote.

    The quote is, “If I can take it, I can make it.” — Louis Zamperini

    There is a movie coming out today called “Unbroken”.  It’s the story of his life.  In his early years he had some struggles but he became a very successful runner and Olympian in spite of them.  He later left to fight in WWII and was a prisoner of war.  He used that quote as a mantra when races were tough and carried it over to help him survive the horrors of being a POW.

    It’s good to have a mantra to keep you moving forward and stay focused during difficult times whether in sport or life.  Ironically, this quote is very similar to this simple verse — I can do all things through Christ who strengthens me. Philippians 4:13

    Food for thought…

    Thanks for another great morning. Good Times!

    Roots

    p.s Chaka Khan told me the other day he thinks he found an ab.  Hope F3 is having a similar effect on everybody else!