F3 New Orleans

Category: Backblasts

  • Wolfpack Mountain Part Deux

     

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    Another Late Night Backblast!

    Pre-Thang – COLD!  Coldest day in NOLA this year –32 and clear.

    Gloom, gloom, gloom.  The Pax was a young and old crew.  3 in the low 20’s and 3 in the 40’s and up range.  Lots of wimps due to the weather.  While they were chilling in the #fartsack these 6 woke up and built some community and some man points!  Almost ran over Bad Moon running down St Charles Ave on his way to AO.

    QIC – Roots

    Run out of the park across St Charles in front of Tulane University.

    COP: Warm Up  SSH, Mountain Climbers, SSH, Imperial Walkers x 15

    Mosey over to Touchdown Jesus field @ Loyola

    Jacobs ladder – Burpies on one end, Jumping Squats on the other

    I forgot it was cold right about here…

    Run to Wolfpack Mountain – Lunges to the first level

    Run up to the next level x10 merkins – repeat until we get to the top

    At the Top – 6 MOM     Is that ice?  Holy crap – that is ice in New Orleans.

    LBC, Hello Dolly,  Flutter, High Dolly/Rosalita, LBC twist, x 15

    Quick group pic at the top of the beautiful NOLA sunrise.

    To show all the fartsack guys what fun we were having at 6AM.

    Run down Wolfpack Mountain.  Pass an ROTC squad starting their ascent as we exit the garage.  We are the early birds!

    Mosey to the benches near the Shovel Flag.

    Some freak nasties/dips on the park benches x 20

    COT – quick before it gets cold!

    Tclaps to Bad Moon for leading the Shout Out

    Tclaps to Chard – 2 of his boys showed up this AM in the gloom and cold

    Tclaps to Roots for a great workout – Friday’s should not be missed

    Tclaps to the Pax for showing up in the COLD and Gloom

    We gotta EH more people and get this thing growing!

    Announcements:  Workouts – tomorrow 7AM City Park – track across from Tad Gormley   QIC – RY and Roots

    Wednesday – 530AM – Audubon/Birdcage Sweeper and the Rev *gonna be a beatdown

    Friday 530AM St Charles Entrance to Audubon Wolfpack Mountain – Q – Roots

     

     

     

     

     

  • If the Levee breaks…

    61 degrees and cool in the Birdcage this AM when 9 met in the gloom to battle some Levees.

    Pre-Thang

    Introductions with our new FNG – 2 guys representing Charlotte.  Moop Dog and Hairball in the house to keep us on the right path down here in NOLA.

    Early mumblechatter “Do you think F3 launched in NOLA so they would have a base during their conferences? or are they worried about us?”

    The Thang

    QIC – Reluctant Yankee

    Run out to the right 1/4 mile – brisk run

    COP:  SSH, Merkins, Squats, and Imp. Walkers x 15

    Run to the Levee

    6MOM:  LBC, LBC Twist, Flutter, High Dolly, Rosalita, Bycicle, Reach for the Sky x 15

    Modified 11’s on the Levee (not quite Chevy to the Levee)

    Instead of 11’s we did 7’s (F3 probably has a name for that)  Run over the levee and do 7 burpies on the other side – then run back and do 1 Diamond Merkin – drop a burpee add a diamond merkins until you have done 7 merkins

    –on the way over the hill Roots battles with unleashed dogs

    –on the way down the levee – Roots battles a pile of dog poop (great morning)

    The Rev – QIC

    Run to the levee at the butterfly/the fly

    Wheel barrows down, jog up x 3/each  **why is this so hard now but easy when I was 8

    Run to the fly- a beautiful spot looking out over the Mississippi River – mental note that  I will always bring the group here on Wed when I have Q and when we have guests

    Plank rotations  each position in cadence x 16

    Rolling Plank – each position in cadence x 16  **Hairball was impressed – mentions stealing that for home

    –tour guide The Rev gives a shout out to the River that created the opportunity for New Orleans to exist

    Jog to Audubon statue  – Tour guide The Rev once again teaches the North Carolina guys about the history of NOLA with JJA reflection
    Bird watchers by JJA X10
    Inmerkins x 10
    Demerkins x 10
    Jog back to bandstand

    Bandstand all full of some lady with a jambox having a private workout.  Yikes!  Picnic benches full of another lady with her private workout

    Step ups on some other picnic benches x 15

    Jog back to flag COT  — Hey were did our gloom go – almost sunny by the end of the workout!

    Tclaps to Moop Dogg for join us from Charlotte and making the journey from the Airport area

    Tclaps to Hairball for joining us from Charlotte who made the journey from the Ritz

    Tclaps to The Rev for a challenging but do-able workout

    Tclaps to The Rev for a thoughtful shout out – about the concept of mentoring and that sometimes the people who need mentors aren’t the people that obviously need mentors – make me reflect a few times today about it

    Announcements –

    Workout Friday 530AM St Charles entrance to Audubon/Birdcage – Roots Q

    Will wolfpack mountain be involved?

    Time to get some warm weather gear!

    Workout Saturday 7AM City Park normal AO – Anyone want to Q (I can do it, but will someone step up?)

    Follow us on twitter.

    EH a friend

  • Fall Classic F3

    Sorry this is so late – literally 1st chance to post backblast after a full weekend

    Arrive and visit – laugh at the crazy cab driver who attempted to find our AO for Queenie.

    Roots to the rescue to bring our visitor from SC to us.

    Redfish for his VQ

    Run out to warm up approx 1/2 mi
    COP warm up.
    SSHx15
    Merkinsx15
    Low squatsx15
    Peter parkers x 15

    Run out to practice field
    Ladders at practice field
    1 merkin at goal line
    Run to 10 yard line 1 jump squat
    Back pedal to goal line 2 merkins
    Sprint to 20 for 2 jump squats
    Back pedal to goal line for 3 merkins
    Etc. up to 50 and 5 ea. then back down to 1 and 1.

    Run over to stadium for 4 corners x 4
    1st corner 5 merkins
    High knee to 2nd corner
    2 corner 5 burpes
    Bear crawl to mid field and sprint across to 3rd corner
    3rd corner 5 dry docks
    Butt kicks to 4th corner
    4th corner 5 burpes
    Sprint to 1st corner
    4 laps

    Redfish handed off to Hawgcycle

    Jog 1/4 mile to practice field for 6 MOM
    LBC x 20, LBT x 15, Hello Dolly x 15, Rosalita x 15, Full Stretch Sit-Ups x 10, Superman to Boat (hold each 15 secs) x 4.5
    Line up on Goal line for modified Ark Loader
    Bear Crawl to 25 – 15 Merkins, Crab Walk to 50 – 15 Merkins, Bear Crawl to 25 -15 Merkins, Crab Walk to Goal line – 15 Merkins
    Jog back 1/3 mile back to Flag for COT
    Moleskin
    Tclaps to Queenie for joining us while in town for a convention and cabbing out to CP
    T-claps to Redfish for a great VQ
    Double T-claps (6 claps?) to Roots for a great shout out and for running a 5k after the workout and for rescuing Queenie
    Tclaps to Redfish for driving Queenie back to Convention Center
    T claps to the Yankee family for representin’
    Prayer Requests:  Today’s Classic runners, Channel Mullet’s Parents traveling to Israel, Hawgcycle and family traveling to Argentina
    Next workouts – Wednesday at Audubon Park/ #Birdcage – Magazine St entrance at 530AM – the REV and maybe RY Q
    Friday Birdcage/Audubon Park – St Charles Entrance – 530AM Roots – Q
    Coffeeteria – Got stuck for an hour watching Fall Classic runners- drinking coffee – looking for Roots – he was too fast – we missed him!

  • Wolfpack Mountain

    9 men of NOLA joined Roots in the gloom for some fun.

    Just as we head towards Loyola –  A FNG throws his bike down by the flag and hustles to catch us.  We start at 530 sharp!

    Mosey from Shovel Flag to Loyola U Horseshoe

    Ark Loader @ Touchdown Jesus:
    Lunge Walk 25 yards and BOYO x 5
    Bear Crawl 20 yards and BOYO x 5
    Crab Walk 20 yards and BOYO x 5
    Frog Jump 25 yards and BOYO x 5

    COP:  SSH, Slow Squat(hold last one for 20), Imp. Walker, Mtn. Climber  x 15

    Mosey to Wolfpack Mountain(7 story LU parking garage)

    Run halfway up
    COP: Push o’rama: Merkin x 12, Diamond x 8, Larry Craig x 12, Chuck Norris x 12

    Run to the peak
    COP:  6MOM: LBC, Dolly, LBT(forgot those!), Flutter, High Dolly x 15 Freddie x 20

    A beautiful sunrise skyline view of Downtown on our right and a full moon on our left.  And to think I would have missed that if I stayed in the #fartsack

    Mosey all the way down to UC Quad

    Plank up incline style on a park bench
    Incline Merkins x 12
    Step Ups x 12
    Derkins x 12
    Step Ups x 12
    Dips x 15

    Mosey back to Shovel Flag

    Plank o’rama: Regular, Southern Gent, Northern Aggressor, Elbows, Rt. side, leg up, Regular, Left side, leg up, Regular, Tom Cruise

    BOYO x 10 (Just for Fun)

    COT

    Moleskin

    FNG – Screech mentions after about 40 minutes of pain that he left his bike unlocked by the shovel flag.  Do you think I need to worry about that?  – I secretly thought that bike would be long gone. When we got back to the shovel – bike was still there.  Lucky this time Screech.

  • Reveille with Reveille (The Rev) in the Birdcage

    15 –F3 pioneers in the Big Easy met at the Birdcage for a beast mode workout courtesy of the REV.  With so many FNGs every week – this feel likes we are starting something special for the men of NOLA.

    QIC – Reluctant Yankee

    530 sharp run 1/4 mile to our first COP.

    COP warm up:  SSH, Merkins, Walkers, Squats  x 15

    Run back 1/4 mi to Shovel Flag – en route:  lunges, side hops, bear crawl, crab crawl

    **Pick up our Sleeping Beauty – Steel Magnolia who showed up 10 min late again.

    COP – LBC, LB twist, Hello Dolly, Rosalita, Bicycle, Flutter  x 15  — Hold for 30 secs at the end

    The THANG:

    Hand off  to the Rev for his VQ

    The Rev – who may or may not be a real Ninja began the beatdown – QIC

    Jog to bandstand

    10 Wall Jumps — Plank and wait

    Jog down the Festival of Lights to the track

    Spiderman crawl 20 yards – in cadence

    Run 1/4 mi to soccer goal post.  At Soccer Goalpost with a partner –   Peek a Boo Pullups x 10 Burpees x 10 in rotation with your partner.

    Run to Levee  –thought of Keyman while we ran past the train tracks

    Bear Crawl up the levee and back down the levee (backwards) X 5

    –in my pereipheral vision I saw someone hit this thing full speed and crush it – I still can’t believe how fast that dude does a  bear crawl – I wish I looked to see who it was.

    Run back to the Shovel Flag  – past a field full of yoga mats, clip board holder and mini-hand weights

    Rolling Plank in cadence x 17

    Amazing VQ by the Rev

    Hand Q to Roots

    Run to Picnic Shelters – on the picnic bench

    Inclined Merkins and Dips x 15

    1/4 mi loop run – then back to shelter

    declined merkins x 10

    Back to Shovel Flag for the COT

    #Tclaps to the Rev for his VQ – it was great – my arms are still sore

    #Tclaps to Hawgcycle for another nice Shout Out

    #Tclaps to the new FNGs and all the guys that brought their first FNG

    #Tclaps to Roots for starting a new workout

    #Tclaps to Redfish and Hawg for volunteering to Q on Saturday

    Coming Up-

    Friday 530 AM at the St Charles Entrance to the park -a morning with Roots

    Saturday 7AM at the Great Lawn in City Park – a morning with Hawg, Redfish and RY

    Next Wednesday 530AM Audubon/Birdcage – The Rev, and Reluctant Yankee

     

     

     

  • Against the Wind – Bob Seger Hour

    This is my first post on the F3 website – so please forgive any errors in formatting, etc.
    Any spelling or grammar errors, well that is all me!
    Four Crescent CityFaithful met at the alternate meeting spot as a result of sharing our AO with the Foo Fighters.  It was a blustery All Saint’s Day in the Big Easy.  Pushing hard against 30 mile per hour wind gusts.   Cold wind gusts.
    The Thang:
    Relectuant Yankee –  QIC
    Run 1/4 mile towards the Football field – to check normal AO for missing F3ers – #nope still just the4ofus!
    COP:  SSH x 15, Imperial Walkers x 15, Merkins x 15, Slow Squats x 15
    Jog to the practice field by the track for Burpee Suicides:  Run to the 10 yard line do 1 burpee, run to the goal line do 1 Merkin.  Run to the 20 yard line do 2 burpees, run to the goal line do 2 Merkins.  Finish after the 50 yard line.
    Hand of to YHC for Hawgcycle’s VQ.
    Tad Gormley was open for the Jesuit v Brother Martin game so we had to take advantage.
    Stadium 22s -Just like 11s but twice the fun.  Run to the top of the Stadium do 20 incline merkins, run to the bottom and do 2 dips, yadda, yadda, yadda
    Jog a lap around the track
    5 rounds of Tyson (or at least a version of it) – Run to the 50 yard line and do 10 jump squats, same at the far goal line, and back to the 50 for ten more.  Sprint Segar style back to the goal line and plank up for the six.  The next four rounds were Mary Katherines, merkins, line hops, and squats.  Every  time back to the Goal we were running straight into a serious wind gust – had to sing Against the Wind the whole 100 yards.
    Hand it back off to RY
    Jog back to the flag via a few tailgaters and circle up for  6 MOM
    LBC x 15, LBT x 15, Hello Dolly x 15, Rosalita x 15, Low Flutter x 15, Freddy Mercurys x 15, 3 sets of Superman.
    Moleskin
    -debated a COP right in the middle of a field of campers sleeping off who knows what post – Outkast at Voodoo Fest.  Instead saw that Tad Gormley stadium was open and Hawgcycle decided to make me hate that place
    -Why Hawg?  Why?
    -Ran through a few early morning high school football tailgates, glad that I passed on the mid-run sausage biscuit handoff
    -Disappointed that our boys ditched us for warm beds, candy comas, and/or the Foo Fighters
    next Cold/windy morning – you guys get the Q
    -one of the best workouts I have ever haad – thanks Hawgcycle
    COT
    T-Claps to Redfish for making it over from the Wank yet again and for a great Shout Out.
    T-claps to Hawgcycle for his VQ – the rest of us are already looking forward our next Hawgcycle beatdown
    T-claps to Roots who missed our workout to run 13.1 #respect
    Upcoming Schedule:
    5:30 Wednesday 11/5 at the Birdcage – Rev the Ninja will be doing some VQ.  Get ready because he is a beast.
    5:30 Friday 11/7 at the front of Audubon/ St Charles Entrance – Roots will Q.
    7:00 Saturday 11/8 at City Park Alternate (By the Peristyle/The Great Lawn) – Looking for volunteers to Q
    Mondays in Metaire are coming but we are going to wait 2 more weeks
    Next Saturday is the Fall Classic 5K.  It is also at City Park, hence the alternate meeting spot.  I know Roots is running it, if anyone else wants to join him.

  • Burpin’ In The Oaks

    Posting on behalf of Reluctant Yankee:
    Pre-thang –  A crew filming American Horror Story and some concerned security guards.

    The Thang:

    RY – QIC
    Run out to the right 1/8-1/4 mi   (2 min)
    Warmup COP:  SSH X12, Imperial Walker X 12, Mountain Climbers X 12, Peter Parkers X12  Slow Squats X 12
    Side Hops, Lunges, Bear Crawl, Crab Crawl, Sprint back to flag.  (3 min)
    FNG – Steel Magnolia shows up!
    Jack Webb.  Pushups and arm lifts 1, then 2 , then 3 ,up to 10.
    Sprint to bandstand/gazebo in park.
    @lake/pond
    using concrete wall – Dips X 12, inclined mericans x 12, left leg squat x 12 , right leg squat x 12, declined mericans x 12
    then run out to the track turn left and loop around again to the gazebo/bandstand
    6 minutes with Mary on the bandstand.

    Little baby crunches, little baby twists, hello dolly, flutter, bicycle/freddies, x 12
    Hand off to Roots

    Roots – QIC

    From Bandstand mosey to middle of Oak Alley:

    ” Burpin’ in the Oaks “
    Sprint out 50 yards and do 10 burpees
    Sprint back and do 9 burpees
    Sprint out and do 8 burpees… repeat down to 1 burpee.  Plank up and wait for the six.
    #mumblechatter  – “what is this guys deal?”, “awesome – i love burpees” –

    Plank’o’rama
    Regular, Elbows, Left Side, Right leg up,
    Regular, Right side, Left leg up, Regular, Elbows,

    Recover

    Run to picnic tables at shelter
    Step ups x 15

    Hard run .20 miles out to golf clubhouse and back
    Grab some wood @ picnic tables and hold starting dip position and wait for the six
    Dips x 15

    Mosey to shovel flag and plank up

    COT

    Announcements:

    _ Second Audubon workout(AO @ St. Charles Ave. entrance) to begin Friday 11/7/14 @ 05:30
    _ Announced alternate meeting spot at City Park for next two Saturdays @ 07:00 –new spot is called the Great Lawn or Quad in Front of Storyland.  As an AO it should be called Storyland

    Tclaps:
    -for Hawgcycle for the Shout out and filling in when I smoked myself
    -for Pain an FNG who killed it today – obviously we will try to keep up with him
    -for Roots for the burpie love fest – not my favorite person today  – If you had met McGee/Horseneck on Saturday you would have been friends
    -for Roots for starting a new workout on Fridays starting next week
    -for The Rev for agreeing to Q half of next Wednesday’s workout
    -for Redfish making the journey from the West Bank

    Thanks –
    RY

  • 20,000 FNGs in NOLA

    AYE. At approximately zero-six-twenty, Sir Topham Hat pulled his Fiat 500 #gokart #howwillwefit outside of the Doubletree to pick up YHC for what we are sure will be a nice turnout at the second New Orleans launch at City Park. As we roll up to the park, we start noticing cars. Lots of cars. Tons of cars. So many cars that we can’t find a parking spot close to the designated AO. Either NOLA has come out in force for the second F3 workout or else something is going on…like a breast cancer awareness walk with 20,000 participants. Given that 19,900 were #tomatoes, it was relatively easy to spot the F3 crew sticking out like burnt beignets around the shovel flag. So here’s what transpired.

    THE THANG
    STH Q
    Circle of warmup – SSH, merkins, squats, mountain climbers, etc
    Mosey to open area with palm trees and then do cackalacky choo choo

    Chewy Q
    Head over to the corner of the field then:
    10x man-maker burpees at corner 1
    10x regular burpees at corner 2
    10x Spartan burpees at corner 3
    10x surfer burpees at corner 4
    Plank then repeat with 20 squats

    McGee Q
    Burpee broad jump across the field (well, ok, more like halfway across the field)
    The leg-breaker – people’s chair, baryshnikovs, squats, jumping squats, sumos, jumping sumos, leaping lunges, one legged squats
    AYG to end of field, then under weird colonnade thing by a picturesque lake
    Six Minutes of Mary – LBC, little baby twist, jack-knife, x-cross, dying cockroach, rrrrrrrosalita, dolly, low fast flutter, high slow flutter (HOLD IT!), russian twist, knee-up, etc

    Back to STH Q
    Circle of Pain – Jack Webb’s to 10 (#nofun), other pushups, etc (joined by BabyFace at this point)
    5 burpees at all nine trees down the field
    Mosey back to shovel flag for COT

    NAKED MAN MOLESKIN
    1. The Walk – I really can’t overstate the degree to which our plans overlapped with the plans of 20,000 or so (mostly overripe) tomatoes planning on walking (walking??) around the AO for a few hours. The shovel flag was sitting not 30 feet from registration booth. It was kind of a bizarre experience because usually the Gloom is quiet and deserted but this time was certainly different. That said, we made the most of it and quickly found some peace and quiet at an pristine field nearby.

    2. Chardonnay – For those not in the know, Chard earned his nickname by spilling merlot on his first post. This time, he led the pack and reportedly didn’t even taste a hint of last night’s étouffée and sazerac in the back of his throat. Tclaps.

    3. Crashcourse – We threw out a lot of exercises today in the hopes that our time in NOLA would be a bit of an F3 pain buffet, for educational purposes only, obviously. We actually got requests for exercises that RY had seen on back blasts but didn’t know, most notably the #mcgeekryptonite Carolina Dry Dock.

    4. A Confederacy of Dunces – NOLA is a fertile ground for expansion and the crew is solid. The pax already appears to be binding together. Tclaps to y’all for already launching a week-day workout and putting two more in the hopper. See you at the Mud Run next year #f3superbowl.

    5. Byen Mersi – Really appreciate the warm welcome from the PAX down in NOLA. F3 has been nothing short of a life changing experience for both STH and me and we’re excited to help it spread to a new place. We were talking on the way back from the workout that we can’t imagine knowing that F3 existed in our city and not posting. It’s incomprehensible. I know before too long, you guys will feel the same way.

    McGee (#horseneck) OUT

  • Took My Chevy to the Levee & Birdwatching with John James Audubon

    Note: Posted on behalf of QIC Reluctant Yankee.

    12 pax gathered ’round the Nola Shovel Flag to christen a new AO — Audubon Park — and Nola’s first weekday workout.

    The THANG:  

    QIC – Reluctant Yankee starts at shovel and run right out of the parking lot

    Lunges, Bear Crawl, Crab Crawl, Buttkicks, and a Finishing Sprint to the first COP: Imperial Walkers x 12, Mericans x 12, Slow Squat x 12, Mountain Climbers x 12

    Mosey/Run to the Levee

    COP – 6 Min Of Mary: LBC x 12, Dolly x 12, Flutter x 12, Freddie Mercury x 12,  Dying Cockroach x 12, High Dolly x 12

    Jacob’s Ladder (which in NOLA when we do it at the Levee we will call the  Chevy to the Levee): Run up the levee and then a burpie repeat 7 times adding a burpie every time

    *future notes – the river side of the levee is steeper – will be great for 11’s.

    **gravel at the top of levee – a little painful – Flay recommends going to the other side of the levee and doing burpies at the bottom next time

    ***First time that FNG Chardonnay – splashed merlot/chardonnay (spoiler alert: it happened again)

    Plank up and wait for stragglers – Flay led us in some bonus planking activities

    Hand off Q to Roots

    Side straddle hop x 15
    Wiley Coyote x 10

    Mosey 1/4 mile to Statue of JJA at zoo:

    COP: Birdwatchers (dips) x 12  ***wait 60 sec while Roots tries to read his Weinke in the dark*** Derkins (decline merkins) x 10 hold for 20 count

    Mosey 1/4 mile to bandstand area

    COP: Merkins x10  (acorns added a bonus of pain to this COP); slow squats x 10 and hold for 20 count; Larry Craigs x 10; Hello Dollies x 10; Diamond Merkins x 7; LBC x 15; Chuck Norris x 10; Mountain climbers x 12

    **Stray and Flay — started to worry about the NOLA pushup obsession**

    Mosey to shovel flag area:

    Plank up:  Regular, southern gentleman, northern aggressor, elbows, regular (all @ 30 count or supposed to be).

    Recover

    COT:

    • 12 PAX–Dirty Dozen
    • 4 FNG’s — Colonel Sanders, Chardonnay, Bad Moon and Reveille (The Rev)
    • Went over 5 core principles and COT protocol
    • Flay also discussed the big picture of leadership
    • Announced City Park 7AM on Saturday 10/25  and Audubon workouts next Wed. 10/29 5:30AM
    • Great shout out by J-Diddy

    Naked Man Moleskin:

    • A little sloppy on the transitions – and learning the new AO.
    • T-claps to all the FNGs and their “sponsors” — Chardonnay & Colonel Sanders (RY), Bad Moon (Roots) and Chardonnay (wandered in on his own — aka “posted naked”)
    • Best #mumblechatter:
      • @Stray and @Flay – what is the deal with these NOLA guys and pushups
      • @Chardonnay – “maybe I can earn a better nickname?” – I think this one is perfect
      • @anonymous “oh man – gravel- come on man!”
      • @roots – we gonna call this the birdwatcher underneath the John James Audubon Statue
    • Tclaps to Flay and Stray for the extra coaching on how to Q and some good things to use and how to use them in the AO
    • Everyone try to EH a FNG for this Saturday’s workout at City Park.
    • Wednesday will stay at Audubon Park workout AO.
    • Roots and Reluctant Yankee willing to go to Metairie for a Mon, Tue or Thur session.

    Thanks/

    Christian/Reluctant Yankee

  • NOLA Launch — #setafire

    After much fanfare and a solid series of training sessions from the master himself, New Orleans officially launched on October 18, 2014.  Years from now, hundreds of men will say they were there for this monumental day.  In reality, it was fifteen.  Here’s what the rest of you missed:

    The Thang:

    Gandalf’s Q

    • Mosey to football field, backwards run, side-shuffle left, side-shuffle right
    • Circle of Pain (COP):
      • Side-Straddle Hops in cadence x15
      • Merkins in cadence x12
      • Imperial Walkers in cadence x15
      • Mountain Climbers in cadence x20
      • Slow Squats in cadence x10
      • Wide-Arm Merkins in cadence x10
      • Diamond Merkins in cadence x10
    • Mosey to bridge
    • 11s across the bridge with burpees on far side and jump squats on near side #crowdpleaser
    • Plank-O-Rama:  Regular, Elbows, Left Hand/Leg High, Right Hand/Leg High, Six Inches (10 count from Roots)

    Reluctant Yankee’s Q

    • Mosey back to football field
    • 6 Minutes of Mary:
      • LBCs in cadence x10
      • Hello Dollys in cadence x10
      • High Dollys (Rosalitas) in cadence x10
      • Bicycles (Freddy Mercury) in cadence x10
      • Dying Cockroach in cadence x10
      • Flutter Kicks in cadence x10
      • Sorry RY–There may have been more–YHC was smoked and lost focus at this point.  Let’s say there were two more.
    • Quick mosey one full lap around the track

    Chong Li’s Q

    • Loooooong mosey to picnic tables under the bridge
    • Chong Li Special:
      • Decline Merkins in cadence x16
      • Right Leg Squat in cadence x8
      • Incline Merkins in cadence x16
      • Left Leg Squat in cadence x8
      • Decline Merkins IC x12
      • Right Leg Squat IC x6
      • Incline Merkins IC x12
      • Left Leg Squat IC x6
      • Decline Merkins IC x8
      • Right Leg Squat IC x4
      • Incline Merkins IC x8
      • Left Leg Squat IC x4
      • Decline Merkins IC x4
      • Right Leg Squat IC x2
      • Incline Merkins IC x4
      • Left Leg Squat IC x2
    • Mosey back to football field
    • Two Rounds With Tyson (sprint to 50 yard line, 10 reps, sprint to end line, 10 reps, sprint back to 50 yard line, 10 reps, sprint back to starting spot, plank):
      • Round 1:  Merkins
      • Round 2:  Jumping Lunges
    • Mosey back to shovel flag
    • Circle of Trust (COT)

    The Skin:

    • Great work today, men.  We covered a lot of ground, but still got in a good amount of strength training.  Everybody pushed hard.  City Park is a fantastic AO.  So many areas left to explore.
    • The Reluctant Yankee led a very strong (but reluctant?) 6 mins of Mary.  The lap around the track was a nice touch, too.  You’ll appreciate that track work when you start training for the Blue Ridge Relay.  #callingitnow
    • Welcome FNGs Channel Mullet, OG and LOG.  Channel Mullet came dangerously close to being named the Cajun Cannon because he’s from Cut Off, LA, but fortunately The Wiz jumped in at the last second with a much more deprecating name, in true #f3styles.  OG (Oil & Gas or Original Gangsta–your choice) accepted his name graciously, but threatened to drive out of the park blasting his Barry Manilow to show how OG he actually is.
    • Li’l OG, OG’s 2.0 (not a creative day for the Pax) was out front all morning, achieving Larry Bird status together with Hawgcycle on the last sprint of the day.  Watch out, Uncle–they’ve got some #614s of their own down here.
    • The Red Hot Chili Peppers portion of the workout (#underthebridge) was quite an experience.  Loud traffic above us, huge train rolling by next to us, and Chong Li didn’t miss a beat.  #loudmouth

    Announcements:

    • Wednesday morning workout:  Audubon Park, 5:30am – 6:15am
    • Sir Topham Hatt and Mcgee are coming into town next Saturday for another installment at City Park.  Meet at 6:50am, launch at 7:00am sharp.

    YHC and Chong Li both had a fantastic time this morning.  Thanks for coming out and thank for letting us lead you around doing things that would seem silly in any other context.  Welcome to F3, brothers.  We’re excited that you’re here and look forward to seeing how you make F3 NOLA your own.  #morningdrinking?