F3 New Orleans

Tag: Abacus

  • The Stomp to Scout Island and Beyond

    Allow me, YHC, to introduce myself. I am known as Fracsac among my F3 Brethren, my real name is not important. One thing you should know about me is that I am the fastest slow guy in F3 Nation. Sure, this may seem subjective, but I have proof. It all started when 8 Pax gathered in the gloom to see what YHC had in store for the 610 Stomp. YHC determined we would run a different route, passing Scout Island, where the scariest Halloween monsters are said to be housed. The plan was to sweep the six along the way, running somewhat as a group. Within the first half mile, our pack was split up in 3 parts. Mahatma, El Guapo, and Rudy took off ahead, YHC settled back a ways from them, with the other Pax making up the six. That may not be completely accurate, as Hawgcycle was really the lone pax in the six, but we would still be on the route if we were waiting for him. I remember the days when I pushed myself to keep up with Hawgcycle, as he was running ahead looking well groomed with a top of the line pair of running shoes. He glided along like the wind, a true force to be reckoned with. Now he shows up with a mullet and flip flops. I doubt I look any better than him, but I do wear shoes. But I digress.
    The three fast Pax would occasionally sweep the six, as YHC had instructed. Good for them, but they would pass me up and ignore me like I was a middle child. Lucky for me, I was a middle child, so I shrugged that off easily. We passed Scout Island without incident, except for having to smell the unpleasant fragrance coming from the portable toilets. As I ran up the Wisner Bridge, I could see the fast pax coming back toward me, on their way to rally the others. In a fashionable yet blatantly superior act, they ran up the Wisner Bridge twice, showing the rest of the Pax how it is done. Where was Hawgcycle you ask? We didn’t know either. We ran past the festival grounds, still emanating odors from Voodoo fest, which was comprised of what can only be described as the stench of stale beer and vomit. But on our way to the entrance to NOMA, we came across the awesome smell of bacon! What a pleasant treat in comparison to the previous experiences! Into City Park we continued, the three fast pax sweeping past me and collecting the six. We headed into the track for one quick lap, then gathered around the flag. Just enough time left to seal the deal with 10 burpees. Countoff……wait says Da Parish. We have one minute remaining. Well, then 5 more burpees. Now the deal is sealed! Well Done!

    Count Off, Name-O-Rama, Intentions, and closed with a prayer to the Sky Q.

    NMM
    Map My Run showed 4.43 miles.
    The three fast pax were the only three Respect Pax we had this morning. That is impressive! I’m going to strive to be an even faster slow guy.
    Hawgcycle brought me my water bottle from the last Crazy Ivan on the Northshore. You’re probably thinking that was nice of him. The Crazy Ivan was in January. Speaking of which, we need to have a better showing at the Crazy Ivan in January to show our Northshore Brothers some support. Many of them always find a way to respond to our CSAUP events, so time to return the favor. Dates you ask? Keep an eye out for an announcement in the near future.

    Thanks for posting with me today, and for allowing me to be a part of such an amazing group!

    SYITG

  • Inaugural Sunnyside!

    No gloom this beautiful morning as PAX and 2.0s gathered at the Brees family playground.

    Circle up for a an overview of F3 and warmup.

    • SSH x 20 IC
    • Then we had 2.0s demonstrate proper “flossing” technique, to which we added cadence.  Tclaps to Peppa and Gabrielle for exemplary flossing.
    • Flossing, 4 count cadence x20.
    • Forward arm circles IC x 10, reverse arm circles IC x 10
    • Windmills IC x 10.

    THANG 1

    Mosey to the playground. Split into 2 groups.

    First group, PAX Peter Parker until all 2.0s ride the zipline. 2nd group does 10 pullups.  Then flapjack.

    THANG 2

    PAX carry a 2.0 on their back across the park to a tree.  All 2.0s climb or are lifted into the tree.  Photo Op.

    PAX carry 2.0 to benches at the fountain. All PAX and 2.0s do 20 dips IC.

    Mosey to the track.  Alternate run/jog to the gazebo.

    At the Gazebo, PAX and 2.0s do right leg step ups 10 IC, then left leg 10 IC.

    PAX carry 2.0s to the second gazebo.  Incline merks.  10 IC.  Then 10 more IC.

    Mosey back to the playground. for ….

    THANG 3 -the Caterpillar.

    PAX shoulder to shoulder in high plank.  2.0s army crawl down the “tunnel.” Last PAX runs to the front of the tunnel and 2.0s keep crawling.  The caterpillar moves forward.

    Finally, we circled up for F2&3. Count, and Name-o-rama.  Some PAX picked their 2.0s names, since their wives probably did the picking the first time around. Some 2.0s emphatically picked their own names.

    We wrapped with circle and prayer, then regrouped at the Coffee and Beignet spot for well deserved powdered sugar goodness.

  • Teamwork makes the DREAM WORK!

    Your QIC had a really rough week with work and dealing with trolls on Social Media.  It’s crazy how people act so ugly and with such vitriol, when behind a computer screen and it has bled over into face to face encounters.  After witnessing the unraveling of civility in our society these past years, it’s so easy to withdraw from the fray and disconnect from making a positive difference.  Well, that is where we as the F3 Nation are creating leaders through physical training.

    Leaders by nature are agents of change!  We must change for the betterment for ourselves, our families, our friends, and our community.  It all starts with taking the Daily Red Pill (DRP) and making the choice to get stronger physically, emotionally, mentally, relationally and spiritually.  Without the support and encouragement of my brothers of F3 NOLA, I could not be the leader I was designed to be.  So thankful and blessed to be part of this PAX’s Shield Lock!

    Proverbs 27:17 (AMP) As iron sharpens iron, so one man sharpens and influences another through dialogue.

    The goal today was to show the importance of having that Shield Lock or at least a Wing Man to keep us accountable.  So the theme was partner workouts!

     

    WARMUP

    Proceded with the Disclaimer and had to pause so the PAX could finish their discussions with each other (not going to mention anyone), I completed my monologue and headed to the Great Lawn only to find it sopping wet.  I don’t have a problem getting soaking wet in a workout but I would like to start off dry so we headed to the Peristyle and Ovaled up.

    20 SSH, 20 Hillbilly, 10 Abe Vigoda, 10 Arm Circles (Front and Back), 20 Red Bull Smurf Jacks (is that fast enough for you Rudy and Fracsac?), 10 Peter Parker Merkins, 10 Imperial Squat Walkers all In Cadence.

     

    THE THANG

    We partnered up and took turns piggybacking to the front of NOMA which was about 1/4 mile.  From there we headed to the tree line for a modified Flora.  It was 100 hand slap merkins, 200 Leg throws and 200 squats / Al Gore.  This was a cumulative effort.

    Embrace the Suck – As I was wearing my Go Ruck T-shirt, it was a foreshadowing of planned Suck.  The Suck consisted of 3 rounds of 6 SSH, 6 Merkins and 6 Jump Squats AMRAP for 3 minutes with a one-minute rest in between rounds.

    With less than 10 minutes left, we slowsyed to the Great Lawn for a few minutes of Get on Up (lying on the ground and then standing up without using your hands) and the Rotiserrie (Boat to Superman back to Boat all the while with your arms and feet off the ground).

     

    COUNTOFF, NAMERAMA AND CIRCLE OF TRUST

    Welcome False Alarm!  The workouts don’t get easier, you just get stronger!  Prayers of thankfulness for positive health reports (Rudy’s sister) and life successes (Rudy’s daughter got accepted to Medical School), prayers of courage for all the people affected by Hurricane Michael and the ongoing recovery efforts,  prayers of strength for families with special needs (Tool and his family) and prayers for peace to know we are doing God’s will even when undeservingly criticized and verbally attacked.  Thank you for the honor and privilege of leading!

     

    Abacus, Babyface, Bogey, False Alarm (FNG), Fracsac, Gabrielle, Green Screen, Gyro, Jingle Vader, King Kong, Left Eye, Mahatma Ice, Mambi, Medulla Oblongata, Out for Justice, Quick Draw, Rudy, Tool, Tube Steak, Two Yutes, Wille

  • H8 – Pushing the Boundaries

    What we can learn from History:

    The 1st H8 – 8/4/16 – 6 Pax – Amnesty – Cowbell – JV -Kim-Chi, Surge and Hawg

    No official finishers as it was an AMRAP for only 25 min in the middle of a Hawg style beat down

    #2 Can the H8 be Conquered -10/23/16 10 Pax : Bubba, Belloq, Cowbell, Frasac, JV, Maverick, Surge, Triple Shift, Tool and Hawg

    Changed to the 40 minute challenge:

    Each lap consists of running south to the top of the levee, crossing canal (bear crawling the neutral ground), running south to the bottom of the levee, cross canal and run north to the top of the levee, cross canal (bear crawling the neutral ground), running north down the levee and back across canal to the starting point.  At the starting point you do a descending burp and merk pyramid starting at 8 (bupee with 8 merkins, burpee with 7 merkins, …..burpee with 1 merkin)

    At the end of the 2nd lap the burp and merk pyramid starts at 7, etc.

    The goal is to complete 8 laps in 40 minutes.  According to MapMyRun, each loop is approximately 0.4 miles.  Therefore, to conquer the H8! you will have to do the following in 40 minutes:

    • Run over 3 Miles of Hills
    • 550 Yards of Bear Crawls
    • 36 Burpees
    • 120 Merkins

    NO Finishers: Bubba was the only one close with :20 away from completing.

    #3 The H8 Can be Conquered 3/16/17 13 Pax – Bogey, Duct Tape, Fracsac, Griswold, Kimchi, Reluctant Yankee, Rudy, Shorty, Surge, Tool, Triple Shift, Yo-Yo (FNG), Hawgcycle

    NOTE the oldest PAX this day was only 49!

    BB states there were some finishers but did not state who and the click “here” to see results no longer is active.  But non the less H8 had been conquered.  Congrats!!

    #4 Conquering H8 10/4/17 – 12 Pax – Cowbell, Da Parish, Fracsac, Nip/Tuck, Rudy, Shorty, SOGO, Surge, Triple Shift, Tool, Woz, Hawgcycle

    5 of 12 complete – CowBell on his 2nd full attempt – NipTuck 1st Uptowner  to conquer

    #5 Conquering H8 One Small act at a Time 04/19/18 – 12 Pax -Abacus, Belloq (Kotter), Jingle Vader, Mahatma (H8!er), Rudy (H8!er), Surge, Triple Shift (H8!er), Tool, Walleye (H8!er), Hawgcycle (H8!er)

    1/2 the group completed – Triple Shift conquered

    JV was one lap away

    #6  H8 – Pushing the Boundaries  10/18/18

    The gloom was perfect…. 21 Pax showed up to Okwata on a cool and windy morning adding another bit of intrigue to the challenge.  The anticipation of what some of the PAX knew and others were still asking themselves what the heck they were about to get into!  On a personal note I hit two milestones the last couple of months (Sept was my 1 year F3 anniversary) and just 2 days ago I crossed the 1/2 century threshold.  Roughly 6+ months ago I participated in my 1st H8 and as you read above from excerpts of Hawg’s BBs this event has been solid measurement of both physical and mental strength.  I like many was ready to see what F3 training has done – NO Doubt the H8 does have a way in humbling ambition but non the less is an allure for giving you something work towards.

    Look how the challenge brought out the PAX – 21 MEN almost double all previous H8 attempts!  Almost 1/2 finished (with 3 coming close to completing 9) – several are on the cusp of reaching 8 and many more improving over previous attempts or just setting their own personal bar!

    A lot of 1st timers:

    War Eagle , Medulla, Pai Gow, Rev Sox, Abacus, Quiche, Frozone, Two Yutes, Gumby, Bongo, King Kong, Smooth, Gabriel, Baby Face

    Repeat 8-attenders:

    Rudy, Triple Shift, CowBell, FracSac, Mahatma, JV, Surge (T-CLAPS, he’s done everyone)

    H8!er Club:

    1st Time: Rev-Sox, King Kong, Smooth, Gabriel, Two Yutes, JV (congrats on reaching it) – Repeaters: Rudy, Triple Shift, Cowbell, Mahatma

    There were some that came Oh so close – push hard for 6 months and come back and conquer the 8!

    H8 Humility – setting a personal goal a little too high……for now! But following the advice of the H8 beat down originator: Hawg, I started on 9 and threw a few guys off.  So along with

    T-Claps to King Kong for pushing the pace – Smooth for kicking everyone’s butt – I’m confident 9 is # that will be conquered at the next H8 challenge.

     

    Make the commitment to yourself- keep pushing to raise your bar.  Good Work!

    God Bless!

     

     

     

  • Chromosomes & Hooters

    Eight men mustured up the energy and desire to get stronger in City Park this am.  Some of the other Wed regulars must have have decided to get their beauty rest in preparation for the H8 tomorrow.  The rest of us reached down, grabbed a pair, and assembled on Roosevelt Mall in the gloom.  YHC was glad to be getting back in the groove after several weeks of no-run and/or low imact workouts.  The goals for the morning were as follows:

    1. Break a sweat and get stronger
    2. Focus of upper body and core in an effort to save some legs for the H8 24 hours later
    3. Recognize that October Down syndrome awareness month
    4. Recognize that October is breast cancer awareness month

    About a minute before launch, YHC shared with the PAX some info and stats about Down syndrome, aka Trisomy 21, which Tool 2.0 was born with.  It was also mentioned that many individuals with DS strive for inclusion as well as “abilities vs. disablilities.”  So naturally our number for the day was 21 and after the disclaimer, we were off in a mosey to start our workout.

    Pre-Thang:

    IW x21, AC x10F x10R, WM x10, LS Squat x21, Peter Parker x21, Pickle Pounder x10, Hip Flexor x21sec ea side

    Mosey down RM, hook a right on Stadium Dr for some backpedaling (100yds?) to the Refinery….FYI the Foundry is fenced off for Voodoo Fest.

     

    Tabata-like circuits, 21 seconds all out w/10 sec rest,  Split up in pairs, four stations:

    Round 1:  Pull Ups 3x21sec, rotate, Bench Dips 3×21 sec, rotate, Body Rows 3×21 sec, rotate, Russin Twist 3×21 sec

    Round 2:  Pull Ups 2x21sec, rotate, Step Ups 2×21 sec, rotate, Crunchy Frog 2×21 sec, rotate, Squats 2×21 sec

    Round 3:  Same as above w/ one 21sec set at each station

     

    Mosey over yonder for hydration and a freshly mowed field.  October is also breast cancer awareness month so we had to pay homage to the ta-tas.  There are various Burpee-for-Boobs challenges that go around social media every October so YHC figured we’d work some in.  In an effort to not drain or strain the H8 guys, we opted for a low-impact burpee variation known as the Inchworm Burpee.  Plus it’s common knowledge that anytime you’re dealing with the ta-tas, you gotta take it easy, be gentle, smooth, and avoid jumping and overly vigorous motions.  From a standing position, bend knees, squat down and place hands on the ground, “inch” up with hands similar to a bear crawl but keeping feet stationary the entire time, then crank out a Merkin, then “inch” back to standing position.   After quick demo, we proceded with Inchworm Burpees x10, then x8, x6, x4, x2.

    Headed back to the flag with 90 seconds left for a Plankorama to seal the deal.

    COT included H8 announcement, Q’s needed for Stomp and Foundry, and the reading of the Down Syndrome prayer to St. Robert Bellermine, the patron saint of DS.  Intentions for YHC’s neighbor who is pregnant with her second child and had a recent diagnosis of DS…may the positives outweigh any negatives.

    Might have been some other stuff YHC failed to recall.

    Thanks for letting me lead and allowing me to raise a little awareness for something near and dear to me.

    Tool

     

     

  • 610 Stomp- A little change of pace

    4 vets, 1 FNG, and 2 flags is how this gloomy Tuesday started.

    YHC wanted to shake things up a bit, to break the normal routine of the down the bayou and back run.

    The Thang:
    Run 3 loops on the road that circles the track and meet at the entrance to the track at 6:00.
    Roughly 1 mile per loop.
    The idea was to take it easy on the run as to still have some energy for sprint work.
    YHC learned that is impossible when running next to Mahatma! Thanks for the push!

    Sprint waterfall:
    Sprint 100M
    Recover Jog 100M
    Sprint 200M
    Recover Jog 200M
    Sprint 300M
    Recover Jog 300M
    Sprint 400M
    Recover Jog 400M

    The idea was to go back down, 300, 200, 100 but time did not allow us.

    COT: Count off, name o rama where we named Nemo (Welcome Nemo), announcements and prayer.

    Thanks for letting me lead!

    Cowbell

  • Convergence ’18

    f3nola.com/…/uploads/2018/10/IMG_5366.mov

    In celebration of the 4 year Anniversary of the starting of F3 NOLA,  a Convergence was called at the site where it all started, the Mothership.  PAX from every AO in F3 NOLA; Northshore, Westbank, Kenner, Baton Rouge, Metairie, Mid-City, and Uptown, converged on City Park for a celebration of the past 4 years of Men growing in Fitness, Fellowship, and Faith, and the growth and success that F3 NOLA has experienced during that time.

    Rudy got the party started early with a small group that arrived at 6:30 with a quick 5K Run through City Park; around the Festival Grounds, the Lagoon and back around to meet up with waiting PAX back near the Peristyle.  8 Flags were planted in the ground at the corner of The Great Lawn and the PAX slowly began to gather.  The Detailed Disclaimer(“You can’t sue us”) was given by Triple Shift, and off we moseyed to the large lawn near NOMA.

    The Beat-down was divided into four 15 minute segments, each with a different Q taking an opportunity to lead.  Each Q was selected to represent each of the 4 years of F3’s existence.

    1st Q – Triple Shift – Led off representing the founding group that started F3 NOLA that first year

    2nd Q – Turbo Tax  – represented the 2nd year growth and addition of Northshore PAX to F3 NOLA.

    3rd Q – FracSac – represented the third year and the growth of the Metairie, and Lakeview/Mid City AO’s

    4th Q – Medulla Oblongata – YHC, represented the recent surge and growth Uptown by the recent “HNJ Invasion”

    After a quick mosey to the lawn to the side of NOMA we circled up for the a warm up.

    WARM UP  – In Cadence

    31 – Worlds Slowest, Side Straddle Hops

    10 – 6-Count Burpees

    20 – Imperial Walker Squats

    10 – Abe Vigodas

    10 – Arm Circles – Fwd & Rev

    20 – Plank Jacks

    20 – Peter Parkers

    15 – Merkins

    The Q was passed to Turbo Tax who moved the Pax over to lawn slightly closer to NOMA.  Turbo started off by asking everyone to take off their shirt and create a “Flag” by tucking it in the back of your shorts.  This generated plenty of Mumble chatter among the Pax.

    FLAG GAMES

    2 Minute Flag Games – Your shirt is your Flag, Don’t let it get pulled!

    1st Round – 2 Knee-to-Chest Jumps every time your flag gets pulled, reload and continue  pulling after jumps.

    2nd Round (x2) – Tennis Balls and a Nerf football were added as additional “Ammo”, In addition to Jumps for flag pulls, if hit with the tennis balls – 5 Merkins, hit by the football – 5 Burpees, reload flag and keep going after exercise.

    3rd Round (x2) – Same Rules as 2nd round, but no reload of flag, perform penalty exercise, Plank and wait in place till end.

    4th Round – Trophy Flags – Same rules as Round 3 but Flag puller keeps and collects flags he pulls, Person with the most flags wins.

    Not sure if anyone kept track of the winners but as Turbo Tax said we’re all WINNERS!

    The Q was then passed to FracSac.  We remained in place and lined up along the First Tree Line.

    SUICIDES

    Run to tree 1 and back 5 Burpees

    Run to tree 2 and back 5 Burpees

    Run to tree 3 and back 5 Burpees

    Run to tree 4 and back 5 Burpees

    Burpee Broad Jump to tree 1 and back

    Catalina Wine Mixers IC x 10

    Run to tree 1 and back 5 Merkins

    Run to tree 2 and back 5 Merkins

    Run to tree 3 and back 5 Merkins

    Run to tree 4 and back 5 Merkins

    KimChi lost his Applewatch in the Chaos that was Flag Games so we lined up and Bear crawled to the 4th tree while looking for the watch.  Not found, but later found by KimChi behind the area we bear crawled.  Crisis averted!

    The Q was passed to YHC and we moseyed back to the Great Lawn.

    CONVERGENCE CIRCUIT

    8 stations had been designated around the perimeter of the Great Lawn with a Flag positioned in the Center. Each station was marked with a sheet of paper with the exercise for each station.  The Pax was divided into groups at each station.   The Bobby Hurley station would provide the count of 20 reps,  while every other station did AMRAP of their designated exercise.   At Halt, Everyone ran to middle of lawn to CONVERGE and partner up for 5 Patty Cake Merkins, then rotate clockwise to the next station.  PAX was instructed to pick a different partner each time they returned to the middle between stations.  The stations were:

    Bobby Hurley’s

    Merkins

    Mountain Climbers

    Plank Jacks

    Low Slow Squats

    Jump Lunges

    Dips

    Monkey Humpers – (by the street, of course)

    One round was completed and time was getting short so we circled up for some quick Mary

    2 MINUTES OF MARY

    Dying Cock Roach IC x 20

    Wife Pleasers IC x 20

    We are done!

    COT

    Circle up for Count-O-Rama – 66 PAX!!,  Name-O-Rama 3 FNG!!

    FNG’s Named – Welcome to Blanks, Chalk Talk, and Green Screen!!

    Bring it in tight for a Sweaty Ball of Man!!  Butt Splice finished it up with a prayer.

    NMM

    We moseyed over to Morning Call  where a awesome spread of food awaited us.   Spinach Mushroom Egg Scramble, Bacon, Pork Loin, Bananas, Croissants, Bottled Water, and Iced Coffee.  Mike as usual took great care of us with plates and napkins and great service.  Rudy presented Mike with his honorary membership and a blue F3 NOLA shirt.   Some great F2 went down as we ate and drank our fill.  Big thank you to all who made it out for this awesome beat-down in the park.  Big thank you to everyone who organized and provided the food and drinks we enjoyed.  Finally, big thanks to Woz for documenting the whole event with pictures and video.   I know, I  speak for all the Q’s when I say, it was a pleasure to lead as always, and thanks for the opportunity to lead this great PAX.

    Hope to see everyone and more next year!!  SYITG!!

     

     

     

     

     

     

     

  • Grab Your Long Underwear!

    YHC walked out of his house this morning at 5:12am to a wonderful feeling of 64 degree temps with low humidity. It was amazing and felt like the F3 mornings he remembered from the days when he was an F3 novice. No theme or story for this morning’s workout, just a lot of reps with rocks.

    Warm-Up

    SSH -27 (for the Yankees who will suffer through another off-season with only 27 championships)

    Arm Circles – 10 forward and 10 backwards

    Hillbillies – 20

    Parker Peters – 20

    Annies – 20

    Windmills – 10

    Route 66

    We grabbed our rocks and strolled over to the tree line across the field and next to the parking lot. Since there is a perfect line of 11 trees, it made the ideal spots for Route 66. We did one rep at the first tree and added one rep at each tree, so we would finish with 11 reps at the final tree for a total of 66 reps.

    Round One – 66 triceps extensions

    Round Two – 66 shoulder presses

    Triple Nickel

    The key to this workout is the number 5, hence the name.

    5 curls

    lunge walk 5 steps with each leg

    5 rows

    lunge walk 5 steps with each leg

    5 Low slow squats

    Rinse and Repeat

    Fence Sitting

    YHC wasn’t sure what to do next, so he led the pax over to the fence for the tennis courts. We did some fence sitting together. We sat until YHC’s legs began to burn and then did 20 curls together. Stand up and shake the legs out. Repeat and end with 20 rows.

    Head to Toe

    Circle up for a series of rock exercises. The rock will start high and slowly get closer to the ground with each set. The key is to never put the rock down until we get on our backs for the push-ups.

    18 – shoulder press

    18 – curls

    18 – low slow squats

    18 – rows

    18 – push-ups

    Repeat the same with rep counts of 9 and then once more with rep counts of 5.

    Mary

    20 – American Hammer

    20 – Wife Pleasers

    Get out of the cold and inside for some Hot Coffee to warm-up

    Count off, name-o-rama, announcements, and intentions with a closing prayer in our not-so-sweaty ball of man

    thanks for the privilege to lead,

    Rev Sox

  • 610 Stomp #163 – Wisner Trio

    YHC signed up to Q the Stomp without realizing the Saints were playing Monday night. After a soaking wet beatdown followed by good F2 at Bayou Beer Garden the night before where we witnessed history from Drew Brees, and a whole lot of Da Parish, YHC did not really want to post. Being held accountable worked again, and YHC got up and moving. Two others joined in, and it was decided we would run as a trio via the Wisner Bridge route. A brief Disclaimer, and off we went..

    Down Marconi to Zachary Taylor Drive. Stopped at Pan American Stadium for Merkins IC x 20. Up and over the Wisner Bridge, then make one and a half laps on the bike/walking path, then head back to the flag. Arrived with a couple minutes left…
    Flutter Kicks IC x 20
    Seal the Deal with 10 Burpees OYO

    COT
    Count off, Name-O-Rama, Intentions, closed with a prayer.

    Thanks for posting with me today

    SYITG!

  • Why Merkins Are Beneficial

    Overall a good showing for yet a still humid fall NOLA morning.  We started promptly at 5:30 after the disclaimer for both my ability as a trainer and my lack of sleep…

    Warm up

    Abogotas or windmills — 15 very slow…

    PP – 15

    MC -15

    IW – 20

    SSH-25

    First event:

    Eleven at Canal Blvd. with Squat jumps at top of levee and LBCs at bottom.

    Next a recap from Hokey Pokey Face book post the benefits of push ups (good time to catch breath versus countdown.)

    Merkins – 12

    Incline merkins – 10

    Decline merkins – 10

    Shoulder taps – 15

    More Merkins – 10

    Then….  Time for a Red Barchetta (“This a song about a car”)

    Modified using light poles as boundaries and recommendation by Walleye to head west along lake due to a straight line versus east.

    Run up to 5 poles (not including the baseline) — 50 SSH

    4 poles — 40 MC

    3 poles — 30 Lunges

    2 poles — 20 LBCs (but truncated due to time)

    1 poles – 10 Burpees

    Six was regrouped after each exercise.

    Quick Mary

    Flutter Kicks — 15

    Plank hold 30-40 seconds and back to flag

    Round of numbers, names, announcements, intentions and COT.

    Great to lead and thanks for opportunity,  sorry it’s been so long…

    Bongo