F3 New Orleans

Tag: Anchovy

  • Please no more mileage – Day 2 of No Run Cajun Run – from Reluctant Yankee

    A pretty warm day. Beautiful sunrise after the beatdown.
    I had the Ash Wednesday Q.
    Pleasantly surprised to see our team effort EH of Cherry Koch aka Chicken Hawk – make it to his first beatdown. Welcome to NOLA!
    Warm Up COP – SSH, Imp Walker Squats, Merks, Dying Roaches
    Willie had a mid-workout King Cake induced MOOP – so I modified for a second to an exercise that would keep us in the area.
    Ran the OAK ALLEY with a BLIMPS by the bandstand.
    Luckily Willie (who used the women’s room!) returned quickly with both socks (right JV) and we only had 5 burpees and one lap.
    Ran to the Labyrinth
    In the maze we did:
    x 20, step ups Right, Dips, Step ups Left, Bench supported wife pleasers (plus whatever it was that Angie did – he doesn’t follow directions well) x decline merks, Bulgarian split left, shoulder taps, Bulgarian split right
    Quick Mary with Freddies, Ukraine twist, LBC, LBT, and LBO L/R (little baby obliques)

    Ran back to Shelter – shout out the Tulane frat hazing ritual – all the guys were at it working hard on ASH Wednesday

    At the shelter we repeated the same cycle of the Labyrinth. x 16
    Then we started the cycle again but just did step ups and dips x 12 but then it was time

    At the flag we did left arm and right arm plank.

    Prayed for Ukraine – prayed to better our selves with some real intent during Lent.

  • Run Cajun Run day 9 – mini loops with a COP – from Reluctant Yankee

    Morning started off right – with a pre run to the AO with Popalock. I appreciate the push from POP the COP. Ran to the AO Set up a simple loop to help get mileage but I was surprisingly gassed on the shoulders too!
    We did a warmup COP SSH, Lunge around the clock, Roaches, and Jlos
    Then went to the shelter
    In chalk- 10 Hand release merks, 20 shoulder taps, 30 dips and 40 russian twist
    The loop went from shelter to rows (x 20) then around the track to the pull ups (amrap)
    then back to shelter. I completed 4 full loops – many pax completed 5.
    Then back to the flag for a 3 min of Mary sesh. LBT, penguins, freddies, plank jack, dying bug.

    Just want to get some mileage in and something for the body – focused on shoulders and core.

    Always a please to lead!
    We closed our COT with a prayer to accelerate our relationships.