Tag: AOs

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?)

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EH a friend

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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

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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

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