Conditions: 73 degrees with 81% humidity
Brief disclaimer given.
With 6 other Pax joining me, including 1 DR, the 7 of us circled the fountain with a warmup in front of it.
Double shots with Jack Webb at the Barre. Up to 10 and 20.
Disperse Indian Run on levee towards pumping station.
6 rounds of 5 burpees one side and 4 jump squats the other side up and over the levee.
Route 54 on the lakefront.
Thanks for celebrating 54 with me!!
SYITG
YHC showed up and planted a flag. 4 other Pax showed up including Dreamliner DR from VA. A brief disclaimer was given and off we moseyed towards the fountain then circled up in front for a warmup.
Move to the fountain for double shots with Jack Webb at the Barre, which is ‘mericans followed by air presses in the people’s chair.
Mosey to the top of the levee for disperse Indian run. Pax that sprints to the front call disperse and an exercise. Pax go down complete 5 of said exercises and then run back up levee. Apparently one can do 2 is 1 for Carolina Drydocks. Just don’t tell Cheesesteak it’s really 10.
House of pain visit for stations. Timer was run up levee and 3 burpees. There were 4 other stations.
Every pax does 10 more pull ups before heading to Canal.
Did some Quadraphilia up the levee and squats on top.
Back to the flag for 0615
CoT
NMM
No JV meant no Fbombs at Okwata. We miss him.
High Rise said the moon was supposedly pink today. Can’t say I agreed….
Okwata is calling your name! Sign up to Q!
SYITG
It’s Run Cajun Run! I committed to get some steady miles on paved roads (littered with cracked and pitted asphalt) as opposed to slogging through a sloppy mess at a Metairie track. I visited an old stomping ground called the 6-10 Stomp! The last time I visited that AO was probably a year or two ago. So, in honor of showing up, the regular pax voluntold me that I was the Q so I would write the backblast.
The Thang – 20 minutes out and 20 minutes back. Closed with a COT where we lifted up the pax members who are suffering from illness, loss, and sickness. We also celebrated the wonderful gift of revelry, joy, and happiness that permeates our area during Mardi Gras.
4 Rucked
A few others ran
A few others KNOT’d
12 pax posted in the gloom looking for and providing accountability; some ran, some KnOTted, some rucked. YHC wanted to test if there was an impact on speed if one is chased vs being chased so Lions and Gazelles was born.
The disclaimer was given and off we went while the ruckers were informed they’d have a one minute head start to account for the estimated difference in pace between the lion (YHC) and gazelles (them) so I did burpees (it IS MABA month after all). Would it take more or less than a mile to catch them?
I could feel parts of my legs I didn’t know existed right away so clearly being the lion impacted my pace but what about the gazelles? I expected to find out in about 15 minutes. Unbeknownst to me, the gazelles did an un-gazelle thing and hid in the bush until the lion passed (instead of “running” as they’re built to do).
YHC hit the first lengthy straight away and presumed the figures in the distance were the gazelles (“ignore the new leg sensations or starve, lion” was my mantra) and then I lost sight of them. As the turn near Metaire Rd came I realized, so I thought, they’d altered from the agreed upon course; none the matter, mile one was coming and Siri shared the pace was 14’05”–keep pushing. The next turn came and the straight away betrayed the gazelles’ course altering—vindication…and time to eat!
It was close to mile two before I’d catch them and just before the feast, the gazelle known as Charmin confessed their TWO dastardly deeds. Another ruck will be required to know how YHC’s pace is impacted as a gazelle.
Thanks for the new pace, gazelles. COT.
Warm-Up:
The PAX gathered under the celestial canopy, eager for what awaited them in this divine workout. The QIC, filled with the spirit of fitness, kicked off the morning with a rousing pre-workout count-off that included Mambi coming in hot!
The Thang:
As the PAX embraced the Gloom, they embarked on a celestial journey of rucking and running and an apparently religious KnOT, fueled by the spirit of fellowship and sweat. While the Runners and Ruckers did their tasks, Scantron, inspired by some heavenly wisdom, led the knotters through a Catholic-inspired workout that left everyone questioning whether their abs had just received a blessing or a beating.
The workout included:
Hail Mary Half Mile:
KnOTers circled the AO, reciting Hail Mary prayers with every step. The divine combination of cardio and prayer left the PAX feeling both uplifted and breathless.
Confessional Crawl:
The PAX, crawled through the sacred space, confessing their sins to the gloom above. Each confession was accompanied by a set of merkins, absolving the PAX of their earthly burdens.
Rosary Ruck:
PAX formed a circle, each carrying a symbolic “rosary” ruck, and took turns leading prayers while others performed lunges or squats. The beads might have been imaginary, but the burn was very real.
Penance Plank Parade:
The knotters formed a line, holding a plank position while confessing their workout sins. Each PAX member had to perform a penance exercise chosen by the brother to their left. It was a true test of strength, both physical and spiritual.
Cooldown:
After enduring the divine wrath of Scantron’s creative workout, the PAX cooled down with stretches and reflections on the spiritual journey they had just undertaken. The knotters finally rejoined the runners and ruckers and YHC closed the session with a prayer of gratitude for the strength to face the Gloom together.
COT:
The Circle of Trust echoed with words of encouragement, gratitude, and perhaps a few groans of sore muscles. The knotters lifted each other up, thankful for the fellowship forged in the crucible of the workout. As the sun began to pierce through the morning mist, the PAX departed, ready to face the day with the divine soreness that only an F3 workout can provide.
Runners Ran and Ruckers Rucked
Runners Ran and Ruckers Rucked
A little bit cold for NOLA on this first day of winter ( I think) where (5) other PAX showed. I was looking forward to this Q as my work vacation was really starting to take full flight as I drift away from work, and get into living mode. Here is what went down:
Warm up
run around the fountain and the following on the fountain lawn:
– SSH X 20
– IW X 20
– Arm Circles X 20
– Mountain Climbers X 20
– Self love
Off to running on the levee to get us warmed up, with random calls for (5) burpees when Q decides, we mad the run all the way to the shelter, turned and headed to circle benches for one clock rotation of dips X 5 at each with Lunge walks between benches in cadence. Change to Bear crawl for last 2 or 3.
Dora 100 — Merkins, 200 — LBCs, 300 — struts
Then back to the invisible flag for some round Robin Mary, one full circle.
Back to COT and then…… we see 6 or 7 souls coming towards us and looking a bit hard at us….. We are at the Lakefront, and i went to Rummel, so I started having flashbacks if this was a fight?? No, it was a bunch of uptowners intiating a new run tradition from river to the Lake to happened every Thursday before Christmas, this was the first again. They joined the COT.
Thanks for allowing me to lead, yes i need to do it more.
See y’all on the radio or beatdowns.
Dave D.
Roughly 2 weeks ago scanning the Q sheet I saw an opportunity to travel outside the norm and signed up for Swollfest. Of course some habits are deeply engrained so leaving at 5:15 pushed the envelop, YHC pulled up at 5:30, shoes untied. Thankfully the LVCC crew was locked and loaded with blocks pulled waiting and ready.
Warm Up at various cadence intervals
Scantron x 2
Mnt Man Poopers
AbeVegodas
Side Lunge
SSH
Front lung with arm circles
Grass Grabbers
Tabata 30 on 10-0 off some with blocks
Mnt Climbers
TriCep Extensions
Jump Sqt
Curls
Front Lunge with block on your back
3 Rounds – JesusJuice informed YHC there are several timer apps created eons ago and was curious why it wasn’t being used!? Apparently the “ding” is a motivator.
365
3-Burpees
6-Box Jumps
5 – Rounds
OYO
Circle up for Mid Mary
Dr W’s
Leg Raise
Opposite Leg Raises
AMRAP 10 minutes
All 20 reps except Burpees x 5
Rows
Burpees
Kettlebell swing
Over Head Press
Sqt front raises
Oh all to the tunes from Rock City
Another Round of Mary
Gas Pump to scissor kick
XFactor
WWI sit ups
Finisher 2 rounds of Indian Push Ups
Note – YHC had a brainfart in that the end of the line was supposed to complete the entire snake of the line – flip flopping from the end through he beginning (my explanation may not be communicated well so I’ll have to Q again to get it right). That said shout out to squints and other pax that completed the gauntlet twice.
COT
Good to see other pax that are showing up consistently holding each other accountable. Thanks be to God.
