F3 New Orleans

Tag: Megadad

  • Backblast for 7-8-18. The Knoll

    The Scene:

    The Knoll

     

    Conditions:

    Surprisingly refreshing for a July Saturday morning at 7am.

     

    Welcome:

    8 men posted.

     

    Disclaimer:

    Money Cat: “I am not a professional trainer….huh? Why’s that funny to y’all??? Seriously guys…why is that funny?? Stop laughing or I’ll bring back Fastball and make all of y’all feel the pain!!!”

    Warm-a-Rama:

    Money Cat led the first third of the workout. I told the guys we would start off on a mosey but would call out a change and to mimic my movement regardless if I was at the front or the back because I’m usually in the back on these running kinds of things. At the sundial I called out a fast walk. At the next change I called out a mosey and after that was a fast walk. I decided to try something different. I called out a left side straddle mosey. During the side straddle mosey I called out to switch sides and lead with the other leg…(that means we now switched to leading with the right leg.) By now we had mosey’d the course almost two times and felt for the last 50 yards (I’m guessing) to the sundial we needed to do a full sprint. I could tell the guys were itching for me open it up a bit. I had the lead the entire way until I yelled out “FULL SPRINT!” And suddenly Mega Dad passed me up. What he doesn’t know is I allowed him to pass me on my left side. I didn’t want all the attention by getting there first so I turned down the after burners and slowed up a whole lot….it’s my story and I’m sticking with that. Remember….don’t question the Q.

     

    Money Cat called out a recovery countdown….it sure seemed to go by fast.

    We began our morning exercises.

    20 Arm Circles Forward

    20 Arm Circles Backwards

    20 Raised Arm Claps

    20 Dips

    20 Mexican Dips

    20 Walking Al Gore’s

    10 Burpees

     

    I was glad to turn over the next 3rd of the Q to my F3 brother Work Horse.

    Workhorse jumping in!  Well, missing Fastball’s beatdowns I decided to combine his “quarterpounder” and the “Murph”.  We based in the Sundial as it’s called, so it went like this!

    I had four F3 brothers pick an exercise, Topanga (Al Gores), Dagwood (Little Baby Crunches), Big Easy (Merkins), and Shangeaux (Side Straddle Hop). The strategy was to do a 25 count on exercise #1 and then run a lap around the running track and at the last turn heading back to sundial, turn and run backwards to complete at sundial. Plank until the last man was in!

    #1 – 25 Merkins and Lap

    #2  – 50 Little Baby Crunches and Lap

    #3 – 75 Al Gores ( which Shangeaux hijacked from Topanga )

    #4 – 100 Side Straddle Hops (which actually “unfortunately” with Topanga’s count ended up being 200) then a Lap, but changed the turn at last corner to a sprint to the sundial.  Shout out to youngster Trooper, he was in the mix leading the charge back to complete.

    At this point, we began a mosey back to the flag to do some Mary’s to close it out.  Megadad took over from there.

    • Lay Flat sit ups
    • Buddy Back Squats (wall squats on partners back)
    • Crunchy Frogs
    • Jane Fonda’s ( 3 ways right and left) for Rocket
    • Partner Leg Toss ( 10 straight, 2 left and 2 right)

    Circle of Trust

    • Name off and prayers ( special intention for F3 brother “Trooper” recently lost his daughter )

  • Case of the Monday’s

    AO: The Knoll

    Pax: 3

    Shangeaux, Snack Pack & yours truly (MegaDad)

    The Scene:

    No clouds, lot of heat from that ball of fire in the sky.  Luckily a cooling breeze picked up at the end.  Enjoy it while we can because real summer doesn’t know cool breezes.

    The Thang:

    Snack Pack was ripping out pull ups before we even started.  His punishment was lots of sprints, incline mercin and al gores until Shangeaux moseyed on up.  We were very warmed up by then.

    Since I’m a lazy Q I’ve been winging workouts. To date, no one hurt and everyone exhausted at the end.  Nothing to shout about, but that ain’t my goal every week.

    We did SSH, mosey both sides (L/R) + karaoke ad backwards.  Then to the sundial for SSH, burpees 2 ways (on ground then on the concrete wall/step) x20.  Couldn’t breathe so  Mosey to hill for up/downs on Q call.  Less breath after so slow mosey to shade for early Mary’s (bench leg throws x15).  Wall squat round robin 60 count and 20 rounds of calf raises.  40 Rep side squats and the 30 rep American hammer.

    Gettin desperate for ideas at this point but Snack Pack was finally tired enough to stop talking about all the awesome workouts the Houston guys brought.

    Jane Fonda side push ups x 12 each side

    real Jane Fonda 3 ways for the fans

    next was Jacobs ladder (aka suicides) on side walk going 10 expansion joints.  Older Asian walker guy made this a riot as he ran through us acting goofy.  Need to get an EHL on him.

    Finished with Snack Pack crunchy frog, Shangeaux legs to the sky (or at least a few inches off the ground) and MegaDad 6” montage before attempting a silly figure 8 soccer mosey back to home base.  We looked like idiots….but very hard working idiots.

    Circle of Trust and prayer for all those hurting around the country.

    PS Shangeaux is still exercising in a sweatshirt.  He’s going to be 90 pounds by mid summer if he can keep from spontaneously combusting

     

     

     

     

     

  • It takes 2 to Shangeaux

    AO: The knoll

    Date: 5/14

    Pax: 2 (MegaDad and Shangeaux)

    The Thang:

    We started with a 10mile Mosey to the coliseum. Shangeaux wasn’t tired so we did bear crawls up and down every bleacher in the stadium. Next we did 10 upside down climbs up the rock climbing wall.

    150 Decline merkins

    450 front straddle jumps (think SSH on steroids)

    150 Incline Merkins with skateboarders standing on our backs.

    35 min of Mary. We just held 6” off the ground while letting kids jump on our abs.

     

    Honestly, gents, it was a blur. We did a good bit of mosey at jog pace. Stopped a few times for Merkins, side straddle hop, lunges up and down the steps for a while, more mosey and then some time on the bars. Side arm pull ups x25, lay back pull ups x10, incline Merlin’s x10, step ups x20.

    Mosey to bench for al gore, leg throw abs and some other fun stuff.  Next a long mosey trying to stay in the shade.  Made for a zig zag run, but fun.  Next some lunges and something else (provable tough)

    Final push was 80% run across 1/2 park to bench, 1 burpee and 10 count rest the full sprint to the flag. We had lots of interested eyes watching me and Shangeaux sprint all out. Must have looked like the last 50 yards of the Shaw shank redemption escape. FREEDOM!

    I will say, we did some serious man bonding while still whipping ourselves into shape. Shangeaux deserves double respect for committing 100% (there’s no such thing as more) the whole time. He didn’t slack off at all and he was humoring me with all sorts of conversation.  All the while, he was wearing a long sleeve sweatshirt.  Maybe reminisce of wrestling days?  He must have lost 5 pounds.

    At the end we relaxed on the splash pad to make Worms jealous. Moneycat didn’t show up with Shark suits so we pretended to be beached whales.

    Truly ended with the line of trust (2 can’t make a circle) and a good prayer.  After all, when 2 are gathered in his name, Jesus is there.  I felt his presence.  Thanks Alex!

     

  • Gettysburg

    Bill, it was hard but I did find a pic from this morning.

    By: MegaDad

    The Scene:  The  Colosseum

    Conditions:  perfect. Moonlight and light fog

    Pax: 10!

    Me

    Cat 5

    Workhorse

    Tapanga

    Fastball

    Big easy

    Duracell

    Shangeaux

    Dagwood 

    MegaDad

    It was another random fluke that I was able to post on Wednesday. Maybe divine intervention, as worms reached out to me through email yesterday and that reminded me that I was working from home and could sneak away for 1hr

    I volunteered to lead, to get back in the swing of things.

    It was not planned, so I’m going to do a haphazard attempt to document what we did

    Mosey under the bridge and over to the foggy field. Tapanga pointed out that we had entered the Gettysburg scene of remember the titans. We stopped at ~3 park benches for various Merkin rotations, jump squats, SS hops,  pistol squats, etc

    We turned around next to the bayou behind Pennington. After enjoying the moonlight remove seat all the way back doing some front, sideways, backwards,  karaoke right and left, and repeat all of those while squatting.   Finished with a slow sprint to the bridge, running back to meet the six if you were fast enough. Few were by this point.   Actually, it’s probably because shangeaux and work horse are the fastest 6’s of ever seen

    We did lunges to the top of the hill then mosey to the circle in the back corner behind baseball fields. Duracell took my challenge to lead a long ring of fire. I wasn’t sure if he was ever going to stop, so I killed it finally.

    Mosey back to home point and finished with some Mary’s. Leg toss on the bench, then again at 45°.  Cat5  was, by far, the best counter.  Although, easier to count when your legs are swinging around.  Next was crunchy frogs on the table top and then CAT5 finished with a bang. I shout out to rocket. Jane Fonda on the table top. I’m sure someone  got a picture,  look for it on the onion or  Jimmy Fallon.

    Best of all, all the conversation between men. I’ve never seen that much during the work out. It was still tough, but these men are getting tougher

     

  • Morning Miracle at the Colosseum

    The Scene: The Colosseum

    Conditions: Balmy.  Rainy.  Ample Puddles…..  Just Right.

    Welcome & Disclaimer:  The Q is neither bonded nor insured.  But no FNGs today, so we all knew the drill.

    Warm-a-Rama:

    Mosey twice around the parking lot  (a chance to chat and see how everyone is doing)

    Shoulder circles (lest our shoulders should atrophy)  x30 each direction

    Frankensteins (to stretch out those hamstrings)  x20

    Imperial Squat Walkers (using the big muscles to get the blood flowing)  x15, 4-count

    Windmills (hammies again, and backs)  x10

    SSH (cuz we like ’em)  x20

    The Thang:

    Partner Pullup Nasties: 5 pullups each, with help from partner as necessary; then mosey to the parking bars for 10 freak nasties; then mosey back. 3 sets.  (working on those arms)  Great teamwork!

    Gladiator Mosey:  1.5 laps around our beloved Colosseum, ending at the steps by the Gym.  A longer mosey than we’re used to – definitely saw some perseverance here – really nice work.  As usual, MegaDad sets a high bar and got to plank for the Six longer than the rest of us.  And I had a chance to chat it up with Big Easy whom I hadn’t met before.

    Baby Freak Nasties on the steps.  x10.

    Partner Windmill Pushups:  one partner on top of stairs; the other at bottom.  5 windmill pushups (4 count), then change places.  3 sets.  A bit of grunting and swearing.

    Catch Me If You Can:  Mosey back to the Shovel flag, with the last man sprinting (um, sometimes) to the front.  Lots of mutual encouragement on this part.

    Freak Nasties x10 on the parking bars to wrap it up.

    6MOM  (listen for the midwife noises)

    Since we were already soaked from the rain, no one minded getting just a bit wetter on their sixes….

    Homer to Marge (one of my favorites)  x10

    Reverse Crunches  x10

    Bicycles x10

    Jane Fondas x20 each side   (amid a few tears for Rocket, who was strangely absent)

    Then we were supposed to do some Manatee, but my notes were too wet to read by this time.  So I’ll save it for another day.  And Workhorse saved us by suggesting

    American Hammers, to close it out with a bang… banging our knuckles on the ground on each side.

    Count-O-Rama:  8 men.  A strong Wednesday.

    COT:  A strong closing in prayer by MegaDad.

    Oh, and the title of this post?  The MIRACLE of seeing MegaDad at 5:30am on a Wednesday!  Nice job making it out there, despite a late night of fellowship with the extended family.

     

  • Megadad introduces “coupons”. Ug, ug, me man

    3/3/18 F3BR Back Blast

     

    CHECK OUT THE VIDEO LINK BELOW!  Thumbnail may not be present.

     

    AO: The Knoll

    Q: MegaDad

    11 Pax: F3 BR, the Knoll, coupon throwing, VIDEO, 2-3-2018, IMG_6764

    I think CAT5 had an excuse, but fastball and the FNGs were fart sacking.

    It was a cool 49 degrees when we started, which was very refreshing. The cool weather also meant that Tiger Bait’s short shorts were not to be seen…also refreshing.

    -10 incline Merkens to start

    -Modified mosey to the sundial

        That is, once you arrive, run backwards to the 6th man and then sprint back to the sundial.

    I struggled at first at the sundial. What’s the count?  What exercise am I doing? That’s what I get for skipping Wednesdays.

    -10 side straddle hop

    -10 wall dips (freak nasty- when I dip you dip we dip)

    -15 Pistol squats

    Repeat the previous 3

    Next we did a spin on ring of fire. Pun intended. In a walking side squat, rotate in a circle until the Q gives an order (sit down, on your back, Merkin, Burpee, touch the outside of circle, touch Center of circle, change direction of rotation) then back to the squat walk. I think I milked this exercise for 10 minutes.  we finished with everybody doing one of each on their own.

    I felt better at this point and most were feeling the burn. Time for the hills.

    Modified mosey to the top of the hill

    -Down the hill (up/downs on Q count)

    -up the hill (up/downs on Q count)

    -Bear crawl or lawnmower down the hill

    -Bear crawl up the hill

    -modified mosey to the flag with Tapanga  out in front with me

    FETCH

    This is inspired by worms bringing cinder blocks and Tiger bait (who was down to his short shorts by this point) who brought logs last week.  

    -Grab a frisbee, football, basketball, or tennis ball and racket and a partner.

    -one throws/kicks/hits the thing, while the other fetches.

    -attempt to complete your age appropriate burpee count (20 – (decade of age x 2)= age appropriate burpee). Several peoples heads exploded at this point. Not that complicated though. If you’re 65, then 20-(6×2)=8 burpees. If your 24, then 20-(2×2)=16 burpees. If you can’t do your Burpee‘s before they get back, do it second time.

    Missile toes made me do it twice. I returned the favor.

    -Long mosey to the creek for fun with rocks (coupons).

    -find the rock you like and lineup

    -chest pass the rock as far as you can, pick it up and chest pass back. Six total throws

    -Right arm shotput, six throws

    -carry the coupon to the top of the hill

    -left arm shotput, six throws

    ROCK and roll

    In a line, on the count of three everybody throws the rock down the hill. Longest rock is done. Carry rock to the creek and plank or 6” until all finish.

    Everyone else carries the rock back up the hill for another round. Total 12 rounds. Bow down had a 5lb rock so he finished first. Workhouse has a 50lb triangle that wouldn’t roll but still managed to beat out several people. Snack Pack and Worms almost had to bring in the refs at one point. Double respect and respect for those two. Tapanga and rocket were the last two standing. Tapanga threw it further but rocket beat him back to the creek. Plus he is probably double tapanga’s age.

    -Mosey to benches.

    -box jump 90 second challenge

    70 for yours truly.

    T clap for Rockets 50

    Tiger bait did 0, but was there in spirit.  

    Mary’s (lame attempt at it)

    -bench leg lifts, 10 straight, 8 at 45 degrees and 5 at 90 degrees. No one got 5

    All out sprint back to flag. Then we died.  name o rama and Bow Down closed us in prayer. Pray that he gets through busy week with lots of tests/papers.

    Until next time men…

    -MegaDad (David Mustain)

  • Baton Rouge has a name! “The Knoll”

    The Scene:  The Knoll

    PAX: 12 — Rocket, Worms, Cat5, Workhorse, MoneyCat, Two Shoes, Bow Down, Fastball, MegaDad, FNG, FNG, FNG

    Conditions: 35 degrees. A lot of clouds. A little breeze. Chance of rain? Never.

    Welcome

    Disclaimer

    Warm-a-Rama:

    *Worms took a pic

    First day back after official launch. It’s Super Bowl Saturday, so we celebrated accordingly. We also celebrated global warming (cause its still cold in BR) and the winter Olympics.

    • Capri Lap – a little mosey.
    • Annie’s – 10X each arm
    • Al Gores – 10X.
    • Nancy Kerrigan’s -10x each leg. Go Merica
    • Bobby Hurley’s – 15x
    • Side Straddle Hops – 20x
    • Burpees – 5 on own – We did the clap, Hawgcycle.

    *Worms took some pictures

    The Thang: 

    The PAX moseyed to sundial. Formed circle and performed Global Warming (i.e. Al Gores and moving in a circle in unison). During movement, we also threw in 15 merkins, 20 Bobby Hurley’s, and 10 more merkins.

    *Rocket gave us a countdown. I was wheezing a little.

    Stayed at sundial and worked the pecs and tris.

    • 15 merkins
    • 10 freak nasty
    • 15 incline merkins
    • 10 freak nastys

    *Worms may have taken some more pics.

    Mosey’d to the football field. Bow Down, dressed in shorts and tee, was finally warm.

    We partnered up.

    One partner planked at goal line, the other partner did sprint/fast run 110 yds to other goal post.  Jogged back. We called them One Tens. Once back, partner switched and we washed, rinse, repeated. Our goal was 5 (each) plus 1, cause of Tom Brady’s super bowl rings.  We did 5. So, bet on the Eagles. Sorry, Giselle.  (I raced MegaDad on #5. He won. No excuses, but something wasn’t right (deflated?). I’ll get him next time.)

    *Worms met a fella

    Another mosey to warm-a-rama spot. We did tunnel of love.  Each person stands across from a partner forming tunnel with their arms.  One man bear crawls through the tunnel to the end and gets in position.  We go all the way thru until everyman has felt the love.

    *Worms took some more pics.

    Mary:

    Rocket led us for the 6 min Mary.

    • LBCs 20x
    • Jane Fondas – 10x each leg
    • ABCs – We laid on our backs with legs elevated and (tried to) write the alphabet with our feet. We did a few. But the PAX called out numbers, letters, strange grunts, and many were writing in short hand. Rocket stopped the misery.
    • Double Mountain Climbers – 10x – My ab either loved or hated this one. Hard to tell really
    • Mountain Climbers – 10x – FNG said these were Shangeauxs. Or maybe he said something else.  But it sounded like shangeauxs.
    • OOOO Marys – 10x. Thanks TP from Houston.

    *Worms definitely took some more pics. Maybe a video or two.

    Count-o-Rama

    Name-o-Rama

    Welcome – Shangeaux, Nancy the Destroyer (T-Claps for being out there with a new knee), and Gadwood

     

    COT / BOM:

    *The fella Worms met showed up for the COT. Our next FNG?

     

    Announcements:

    • We’re meeting at Kenilworth Park on Wednesday at 5:30am.
    • At Coffeeteria we named our AO The Knoll.

     

     

  • Megadad Qs us to cross-country exhaustion. Jan. 20, 2018

    Backblast.  Jan. 20, 2018

     

    Megadad the Q today gave us a run for our lives, or maybe a destiny of a really good nap that afternoon.  This was a running day and filled with a variety of new exercises blended with a couple of familiar ones.

     

    At sundial we did

     

    Side straddle hop

    Incline Mercins

    Side straddle hop

    Wall dips

    Side straddle hop

    Heismans

    Side straddle hop

    High knee jumps

     

    Then we repeated

     

    Then we did long mosie to chin up bars.

     

    We did rotations of the following stations with burpie as the cadence.

     

    Pistol squats (one leg)

    Burpie

    Incline Merican

    Pull up / let down (for those that can’t pull up)

    Step ups

     

    Everyone did once then we repeat so everyone did each station twice.

     

    Using lowest bench on the west set of bleachers.

    High knee step left

    high knee step right

    Using lowest bench on the east set of bleachers.

    High knee step left

    high knee step right

    overhang leg lift using bleachers (could use a table or a bench)

    mosey to next set of bleachers and repeat

    Mozy from the football field toward the creek but travelled in a new way.

    jog x right side

    jog x left side

    jog x karaoke right

    jog x karaoke left

    jog x high knees

    jog butkickers

    rest

    jog and back side 2 side

    jog x backward and stride

  • F3 Baton Rouge or Bayon Rouge – It is finally official – Noah’s Ark

    Like a Mommy Hyena hearing her pups call in the night – I was forced to hand off my Mothership Q for a chance at 15 minutes of fun in the Red Stick.  I knew those guys were in the capable burpee filled hands of FRACSAC.  Thanks Frac for taking my NOLA Q.

    Alarm clock popped at 445am.

    Rain.

    Park and wait.  515am

    A quick iced coffee from Morning Call – a little FOMO at the post Mothership coffeeteria in that exact spot in 3 hrs.

    Clown car:  Jingle Vader, and Babyface and YHC.  Hawg decided to fly solo.   Hawg posted last night that he expected 30 guys to post – I was worried he had a line on the 30 guys and was trying to figure out riding situations.

    1 hr drive.  Good convo with the other clowns.

    620am stop at Walmart for towels.  Steady rain now – lack of driver preparation.

    650am arrive at AO.

    Upon arrival there are 4 Shovel Flags planted.  Some reunions – and 21 PAX settle in for Red Stick beatdown!

    Baton Rouge wins the award for the most unusual dress code:  in attendance today – lots of pants, parkas, raincoats, turtle neck, 2 pairs of jeans, did i see jorts?, steel toed shoes, and the monkey feet shoes.  Stay Classy Baton Rouge!

    Jingle Vader brought a 5th flag.  Baton Rouge flag, Houston Flag, Pontiff Flag, Uptown Flag, and a Northshore flag!

    700am Hawgcycle started the show with a little shock and awe.  YHC was looking forward to a 10-9-8 descending Burpee count but that is OBTs shock and awe.  Hawgs shock and awe always does 10 burpees.  (Hate)

    First pearl – SSH x 31 *not 30 because of Wally Pontiffs number, burpees x 10, Imperial Walkers x 25, burpees x 10,  windmill x 10, burpees x 11, Tiger Bait Q’d an over head clap x 15, Worms Q’d SSH x 15, burpees x 10,  Mega Dad Q’d pistol squats right leg x 10, left leg x 10, burpees x 5 Along the way during this circle.  During windmills – I may have hiked up my shorts a bit so that Rudy could notice my quads.  (I wonder if he did?)

    **2018 is the year of the clap according to Hawg he wants to give the burpee clap to everyone in F3.  Good luck with that brother.

    715am Long mosey to down to the base of a big hill.  Partner up .  Partner one goes up the hill backwards twice.  Partner 2 does AMRAP squats.  Then flapjack.  Then Partner 1 does goes up the hill backwards twice and Partner 2 does merkins AMRAP.   **Hawg split at this point.  Slippery on the hill…Kind of made it fun.   At one point f3 – Mega Dad called me out for not cresting the hill.  I laughed because it wasn’t a modification just me being lazy.  Next time up the hill I made sure to crest the hill with authority.  That is why I love F3 – the accountability — MegaDad was teasing but he was right.  We can always hold each other to that level.  If it is a modify that is one thing, if it is whiskey dicking then push yourself!

    From here we mosey’d to the sundial.

    730am At the sundial we did step ups-left x 15, dips x 20, step ups -right x 15, declined merks (dirkins) 10 oyo, here ROOTS with his excellent cadence got us doing Power Ups x 20 left, Power Ups x 20 right.

    740am Hand off to STEVE.

    Steve long mosey’d us to the baseball field across Highland Road.  He divided us into 4 groups.

    Group 1 25 burpees at homeplate (the count)   Group 2 Peter Parkers -amrap    Group 3 Plank Jacks – amrap   Group 4 – Squat Jumps – amrap

    home to 1st – bear crawl, 1st to 2nd – duck walk , 2nd to 3rd crab crawl, and 3rd to home – bunny hop.  A little mini-animals on parade or NOAH’s Ark in the RAIN.

    The rain really hit hard during the baseball field!  Good stuff from Steve and a good way to show BR all of the awesome stuff to keep in the F3 bag of tricks.

    748am Final mosey up the hill to the Flags.  At the final circle we still had 5 minutes so I explained the concept of 6min of Mary (6mom).

    755 am Jingle Vader led us in the Russian Twist x 20 and the Dr W x 10.  Damn that Dr W.

    Our final exercise of the F3 Baton Rouge launch was led by our guest from Texas.  F3 Houston’s TP led us in OOOOOOOOOOOOOOOOO Mary.  An awesome exercise that I had never seen.  Will add it to my next NOLA Q.  and  a great way to FINISH!   Legs make a long circle while the Q says O Mary.  The count happens at the bottom – a goofy cadence but fun!  TP Tclaps for the gift!

    8am COT – Great prayer led by Shooter.  Thanks for the inspiring words brother (Tclaps).  We named FNG two shoes, FNG money cat, and FNG bow down.  So cool that this launch had reps from NOLA, Northshore, and Houston.  PAX headed to Franks for coffeeteria.  Nice spot for food-beats Starbucks.

    Excited for F3 Baton Rouge.  I hope it works.  You have been planted – it is up to you guys to make it grow.  You should try to add a weekday workout at a totally different AO soon.   Every guy who is posting needs to EH someone to join you in the gloom.  That growth will keep new ideas, energy and excitement at the workouts.    Don’t be nice with nicknames – workhorse and fastball got off easy.  Its OK to twist the knife a little.  Neck brace mentioned he would like a name change and at breakfast Roots came up with DOLLAR COLLAR.  I like that new one too.

    830am Franks

    945am back on the road to NOLA

    1040am drop off Babyface and JV

    11am show up at the hizzy

    Good luck BR – make it happen we are all counting on you guys.

     

     

     

     

     

  • F3 BatonRouge laughs at the cold 30F

    • Coffeeteria & Bear crawl tunnel

      7 locals whip the ice, and the cinder block COUPONS!

    Pax

    CAT5
    Megadad
    Worms
    Rocket
    Fastball
    Propeller Head
    Workhorse

    Co-Qed by Fastball and Rocket.  They took the lead today and ran with it to the touchdown.

    Cool.

    Round 1. Arm Circle Forward.

    Arm Circle Backward.

    Side straddle hop.

    Forward lunge.

    Side straddle hop.

    Reverse lunge.

    Round 2. Overhead lunge with rock.

    (Rock=Block= Coupon!)

    Merkin feet on block.

    Row right with block.

    Row left with block.

    LBC with block.

    Overhead tricep with block.

    High knee with block overhead.

    Round 3 mosey.

    Squats LBC Burpee mountain climbers flutter kicks.

    Round 4 mosey.

    Burpee cotton picker Merkin ssh.

    Superman.

    Round 5 mosey to hill.

    20 Burpee total sets of 5.

    Up and down hill between sets.

    Round 6 LBC with block flutter kick with block.

    Russian twist with block.

    Tunnel of love.

    circle of trust.  All experienced Pax today

    advanced to Cofeeteria Starbucks Highland at I-10.   Fantastic events today