Tag: Nomad

Pre Thang – The #cantores were wrong again, just like chicken little.  Seven PAX left the #shovelflag at 05:30 in cool and cloudy conditions, no rain. We picked up Tito and Hawgcycle during the qtr. mile warm up for a total of nine.

The Thang – Mosey out and around to TU front lawn for warm up w/ BMJ’s x 10 OYO (Burp ‘n Merk Jumps are a new twist on a couple of old favorites: the Burp ‘n Merk and the Burpee Broad Jump.) Fun!

Mosey to Wolfpack Mtn. and take the #escalator to the top.  Stop at each level and do the required pre-marked exercise:

Lunge to top of first incline

Level 2 = 10 Burpees

Level 3 = 20 Plank Jacks

Level 4 = 30 Merkins

Level 5 = 40 Squats

Level 6 = 50 SSH

Level 7 = 60 LBC  —  Plank up

Mosey to the bottom stopping at each station for another round and finish w/ 60 LBC

Quick Mosey to Wolfpack Hill and up the stairs to the top for a few Minutes of Mary — Dolly x 20, Crunchy Frog x 10, Leg Raise x 20 all in cadence.

Begin to run down the ramps, then switch to stairs and make a mad dash back to the #shovelflag when YHC realizes we have 2 minutes left… #cobains. Got carried away and no time for a dipfest.

TClaps to FNG Atticus, who was on IR for two months and posted to F3 for his first workout back. Nice work!

TClaps to Tito for a great shout out this morning.  Good stuff!

TClaps to Reluctant Yankee for putting together the Christmas workout/party on Monday.  Those who were there enjoyed the 2nd F!

Announcements:

Storyland @ 07:00 Saturday w/ RY and Mr.Awesome as your Q’s.

Rock City(Pontiff) @ 05:30 Monday w/ Hawgcycle as Q.

The Birdcage @ 05:30 Wednesday w/ (need a Q……)

Please get your donations in to RY by Wednesday so he can make our donation to the VA half way house.

Jackson Day 9k is on Sunday 1/4/15.  Register here:http://theyatrace.com/node/70/registration/register

If anyone would like to join me for “The Battle of New Orleans”, I’ll be starting out at Wolfpack Mtn. AO around 06:00 that morning and running a 12 mile warmup out to the lakefront starting line, then running the race.  This is a great point to point race that ends at Jackson Square.  The after party always has good snacks: jambalaya, red beans and rice, king cake and beer.

Good Times!

Roots

0

Pre-Thang: YHC planted the #shovelflag at 05:15 and went for a warm up run and was pleasantly surprised to return and find the PAX quickly multiplying to a total of 9.  Thought we might see Rev, but guess he  was pedi-cabbing it all night…

The Thang:  Mosey out and back approx. 1/4 mile to front lawn of TU for warm up w/ BLIMPS:

Burpees x 5, Lunge Walk x 10(each leg), Imp. Walkers x 15, Merkins x 20, Plank Jacks x 25, Squats x 30.

Mosey to Wolfpack Mtn — Lunge walk first incline, then all the way up.  Sprint the inclines and recover on the flats.  Plank up and wait for the six.

–Before we take off YHC explained to the PAX that we may encounter #suddenchange during this portion of the workout.  If we come in contact with a vehicle, drop and 10 Burpees OYO.

At the top recover and watch YHC attempt to demonstrate the Cliff Hanger Merkin… Not today fellas… Cobains to the PAX for that fail.

Regroup with a quick Minute with Mary  — LBC’s & Hello Dollys x 20 in cadence.

Partner up — 1 starts doing the required exercise and 2 runs one level down and back, then switch. Round 1 — Burpees, Round 2  — LBC’s, Round 3  —  SSH, Round 4  —  Plank Walks/Holy Craps(a real #crowdpleaser at this point)  —  Plank o Rama until the six.

Recover and Mosey down the mountain and back to the shovel flag.

Almost all the way down, YHC could hear the garbage truck and knew change was a comin’…

Everybody down for #suddenchange  — Burpees x 10 OYO

Continue the mosey and what do you know, two more cars — more #suddenchange  — two cars, but only 10 Burpees due to time constraints.

Sprint back to shovel for COT

TClaps to Amnesty for his 4th consecutive post and for volunteering to bring the #shovelflag to #storyland tomorrow for a guaranteed 5th post in a row. #wherey@napoleon?

TClaps to the PAX for covering 2.6 miles today  —  the majority of which was running up and down the mountain.  Might feel that tomorrow…

TClaps to Splash for his shoutout today.

Welcome Back Kotter err Sweeper, finally back from Thanksgiving…

Announcements:

Storyland Saturday  @ 07:00 w/ Hawgcycle as Q plus Redfish ??

Rock City (Pontiff)  Monday @ 05:30 w/ Hawgcycle/Boss Keane as Q

Cooter Brown’s  Monday @ 6:30 PM  Holiday Workout/Party  —  We’ll plant the #shovelflag on the levee across from CB’s and run through a quick  45 minute Christmas themed set, then grab some food, drinks and second F and check out a bit of the Saints game.

We are making a donation to a veterans halfway house for Christmas.  They need t-shirts and black/white socks.  If you would like to participate, please get your donation or $5 to Reluctant Yankee between now and Christmas Eve at the #birdcage so he can deliver.

Jackson Day Race 9k is 1/4/14 @ 08:30.  Be sure to sign up and run with your F3 brothers and if you’re in the mood you can join me for all or part of my 12 mile warmup starting at the Wolfpack Mountain AO @ approximately 06:00 that morning and running to the starting line near the lakefront. Lemme know…

Good Times!

Roots

0

Pre- Thang – A nice 65 degree morning but lost in the fog.  Felt like the true GLOOM!  Arrived at 650AM – no one out there.  Pretty sure that me and Tundra were gonna be alone in the gloom for a lonely workout.    Then the Rev tears into the parking lot, then oh wait…is that Triple Shift!  — Triple Shift is BACK!, then Hawg and Mullet to the rescue.  Sweet I thought we were gonna have to do this — just the two of us.  Then Chaka pulls up last.  FNG Amnesty shows up courtesy of Napoleon.  Sans Napoleon.  Saturdays are starting to grow – no  #fartsackers.   Roots was excused for volunteer duty at the Corporate Cup 5k.

The Thang:

Mosey 1/2 mi to COP 1:

SSH x 25, Merkins x20, Imp Walkers x 25, Mountain Climbers x 21?, Slow Squat x 20

Run to Tad Gormley Stadium.  High School soccer team pre game warmup.

Run the steps.  20 Inclined Merkins at the top.  2 Dips at the bottom.  Then reduced merks and increase dips.  Halfway through at 10 merkins, 12 dips.  Enter the po-po!  Should we make him come get out of his car – oh wait – here he is about to get out of the car.  We decide to follow the rules and mosey out of Tad Gormley #moseyfaster #cops #rulebreakers #thankyoupopoiwasstartingtoslowdown

Mosey out of Tad Gormley (quickly) 1/4 mi to next COP

Peter Parkers x 20, Parkers Peters x 20, Russian Twist x 15, Regular Squat x 20, Ankle Grab Squats x 10 (Ouch Charlie those really hurt – courtesy of San Antonio) I’m sure those have a better name

Run to CBS Football Field.  Somebody heckling us from the Corporate Cup.  Oh wait that is Roots!  Say Hi to Roots – but don’t slow the mosey.  Hey Roots – no beer delivery?  C’mon man.

At CBS Field – 5 Rounds with Tyson.  DJ requests taken on the Rounds.  Run 50 yards to Midfield set 1, 50 yards to Goal line set 2, 50 yards to Midfield set 3, 50 yards back to the starting goal line set 4.

Round 1 – Lunge Jumps x 20 (Reluctant Yankee’s choice)

Round 2 – Burpie Broad Jumps x 10 (Triple Shift’s choice) **An absolute killer!  Ended up 40 burpie broad jumps and lots of pain.  #Tripleshiftwhydidyoucomeback  #nowthatIverecovered-thankyou #hatehate

Round 3 – Merkins x 10 (Hawgcycle)

Round 4 – One leg cross jumps, left, right then two legs to finish x 10 (Tundra)

Round 5 – Animal o’ Rama (The Rev’s choice) #animalorama   Run to the fifty, Bearcrawl to the Goal line, Crab walk back to midfield, and then either frogjump or spiderman to the Goal line -ouch!

Recover!

Then mosey back to Great Lawn/ Shovel flag area 1/2 mi.  Chaka Khan had some nice kick here!  Hawgcycle didn’t want to get out run so he disappeared too – likes horses to a barn

COP with Hawgcycle on the Great Lawn

Superman to Boat x 3 min

Sprint/Fast Mosey to Flag – Hawgcycle I would have won if it wasn’t for that car.  #nexttimeyour2nd

#toomanyhashtagsinthispost

COT:  Great shout-out/prayer from Triple Shift

Tclaps to Amnesty (FNG) he led the pack for many of the exercises

Double Tclaps to Triple Shift – glad to get you back – brother- we missed you!  Roots he brought you some stickers :).  And he led Shout Out!

Tclaps to Cop at Tad Gormley #justdoinhisjob

Great workout today – I’m excited that we have had 8 PAX at the last 2 Saturday wos.  You guys are lucky we ran out of time for Jack Webb and 6MOM which were on my weinke.  #overprepared

Enjoyed getting to know these guys over coffee post w/o too!

Announcements:

Monday -Metaire @Pontiff 530AM, Wednesday – @Birdcage/Audubon 530, Friday – @Wolfpack Mtn/Audubon 530 and Saturday @7AM CityPark/Storyland

First CSAUP activity – Jackson Day 9K.  Sign up via NOTC website.

0

Pre -Thang — A warm 60ish in the gloom today. Nine PAX, including one FNG, left the Shovel Flag and started to mosey. Picked up Bad Moon, who is now timing his approach perfectly, on the avenue for an even 10.

The Thang —

Early #mumblechatter — Looks like we’re headed straight for the mountain today…

Mosey to #WolfpackMountain for — Warm Up, All The Way Up

Lunge Walk to crest of first incline. Then…

Run to front of garage and stop at each level to do designated exercise OYO all the way up.

Level 2 — Burpees x 7
Level 3 — Imperial Walkers x 14
Level 4 — SSH x 21
Level 5 — Merkins x 28
Level 6 — Slow Squats x 35
Level 7 — LBC’s x 42

Plank up and wait for the #six. Then straight to:

Holy Craps/Plank Walks x 20 in cadence.

A couple of Minutes of Mary — Hello Dolly and LBT x 20 in cadence.

Repeat all the way down, stopping at each station for another #downpainment…

Much #mumblechatter at this point, but not sure if any of it was intelligible.

At the bottom LBC’s x 42. Plank up.

Head over to Danna Center Quad for a #DipFest:

Regular Dip x 20 in cadence

Step ups x 20 in cadence

Low Slow Dip 3 ways w/ 3 count:
Regular x 10
Left over Right x 10
Right over Left x 10

Mosey to Audubon fountain area:

Count off 1’s and 2’s. 1’s do LBC’s while 2’s dash out approx. 40 yds. do 5 Burpees and return. Switch x 2 and plank up.

Mosey to Shovel Flag for COT

Announcements:  Storyland tomorrow @ 7 Q is Redfish.  Metairie/Pontiff Monday @ 5:30 Q is Hawgcycle.

Shout out by YHC

Thank you to Bad Moon for your humbling comments.

TClaps to Splash — First at the flag and ready to roll…

TClaps to Tito for returning for post number 2. Nice work!

TClaps to Napoleon who Kottered(Welcome Back) on Wednesday and made it two in a row.

TClaps to Reluctant Yankee for pushing the pace up front all morning with Rev and Blue Dog #hatehate.

TClaps to Rev for bringing (FNG) Hang 504

TClaps to MRoots for hanging with YHC as I pre-marked the stations last night.

Cobains to the PAX for making a wreck of what was supposed to be a pre climb inspirational quote.

The quote is, “If I can take it, I can make it.” — Louis Zamperini

There is a movie coming out today called “Unbroken”.  It’s the story of his life.  In his early years he had some struggles but he became a very successful runner and Olympian in spite of them.  He later left to fight in WWII and was a prisoner of war.  He used that quote as a mantra when races were tough and carried it over to help him survive the horrors of being a POW.

It’s good to have a mantra to keep you moving forward and stay focused during difficult times whether in sport or life.  Ironically, this quote is very similar to this simple verse — I can do all things through Christ who strengthens me. Philippians 4:13

Food for thought…

Thanks for another great morning. Good Times!

Roots

p.s Chaka Khan told me the other day he thinks he found an ab.  Hope F3 is having a similar effect on everybody else!

0

Pre-Thang: Cool, calm,  45 and not so gloomy due to the 7 o’clock start. At 6:55 wondering if it’s the late start or #fartsackcity as a result of the bountiful feasts from yesterday, but it was looking like a solo for YHC until the Rev and Bad Moon showed up with 2 to go.

The Thang: We head out and intercept Mr. Awesome on his bike and plank up while he locks up to the nearest trash can.

Mosey out and around to Tulane U. Front Lawn

Warm up COP:  SSH, Peter Parker, Low Slow Squat, Parker Peter x 15 in cadence.

Mosey to Touchdown Jesus @ LU for Burpee Broad Jumps out to statue and back. Whoa!

Mosey to Wolfpack Hill– Dash up stairs to top level.  Plank up and do a round of Plank Walks(newly named Holy Craps by Rev and Mr. Awesome). Continue down the hill and stop halfway for another round of Holy Craps.  Both rounds x 10 in cadence. All the way down and mosey to Wolfpack Mtn.

Lunge Walk up first incline, then run all the way up to the summit.  Sprint the inclines and recover on flats.  Plank up and wait for the six.

COP– 6 MOM:  LBC x15, Hello Dolly x 20, Low Slow Flutter x 15, LBT x 15, High Dolly x 20, Freddie Mercury x 15, flip over and finish up with Holy Craps x 15.  All done in cadence.

All the way down with Beam Slaps.  Mosey back to Audubon at the fountain for some

Low Slow Dips– Regular x 10, left foot over right x 10, right foot over left x 10

COT–Shout Out by YHC

TClaps to the PAX for showing up and giving 100% when the #fartsack was calling…

Announcements:

Storyland @ 7 am Saturday with Hawgcycle as Q.  Come out and burn off the rest of that holiday cheer!

Metairie workout to begin on Monday 12/1/14 @ 5:30 am with Hawgcycle as Q.  Get out and support if you can make it!!

Good times!

Roots

0

Pre-Thang: Another perfect morning in the low 60’s. Looking like only three of us until Awesome pulled up at 6:58… and Zombie caught us at the warmup.

The Thang:

Hawgcycle at the helm:

Warm up COP – SSHX20, Imperial Walkers x 20, mountain climbers x 20, slow squat x 20, merkins x 15, Mary Catherine’s x 20, Chuck Norris x 10. All in cadence.

Mosey to Tad Gormley
#mumblechatter– hopefully the stadium is locked.
I knew I shouldn’t have done that 3.5
mile warmup…
At the stadium steps:
“8 is Enough”– run to the top and back down, do 8 burpees. Lather, rinse, repeat.  Decreasing burpee count by one each time. Finish at 1 burpee. Plank up and wait (or bail of you are the Q).
Hawgcycle is off to bigger and better things.

Hand off to Roots

Mosey to Practice Track

Ark Loader– Lunge Walk, Bear Crawl, Crab Walk–60 yds.

Mosey to CBS Football Field for 4 x 5’s OYO:
At goal line do 5 Burpees. Run to opposite goal line.
At goal line do 10 Merkins. Run across field.
Do 15 Jump Squats. Run to opposite goal line.
Do 20 LBC’s. Run across field. One more lap, then plank up when done.

Mosey to Outdoor Gym (Oh wait, what are these?? Looks like a custom dip bar for four.
Real Dips x 5 in cadence– Man those are hard!

On to the Gym

At the pull up bars– Peekaboos plus 10 LBC’s  x 5 OYO.

Mosey to Little Bridge(oh there’s a bench)
Plank up incline style for incline Merkins x 10 in cadence.

Mosey to front of Museum at Fountain
Dips x 15 in cadence.

Are we headed back to the flag?  Maybe so Chaka… He took off like a horse to the barn.

Thankfully there are some benches near the flag. Just right for a quick plank up decline style — Derkins x 10 in cadence.

COT

Tclaps to Hawgcycle for a great Q, even though he left us during the “8 is enough”  #snotwoggle he laid on us.

Tclaps again to Hawgcycle– he left early to volunteer at his church and handout Thanksgiving groceries to 102 families. #livingthird

Tclaps to Zombie for coming back off IR. Nice work

Tclaps to Chaka Khan who keeps coming back for more. All three this week brother …

Tclaps to Awesome for the shoutout.

Tclaps to Reluctant Yankee who posted in the rain today in San Antonio to get worked over by Madonna!

Announcements:
Tues.  5:30 at the Birdcage  Holiday Special with the Rev.
Wed. 5:30 at the Birdcage Guest Q Bounty Hunter from SC

0

Sorry for this late post!  But I wanted to make sure that Sweeper’s first Q was on the official record.

Pre-Thang – A very chilly 32 degrees.  Clear.

The Thang:

Short jog to rear of park. 1/4 mile.
COP: SSH x 20  LBC x 15 Imperial troopers x 15  Mountain Climbers x 15
Jog 1/4 mile to soccer field

Walking lunges 20 yds, Backward walking lunges 20 yds , Duck walk 20 yds
Backward duck walk 20 yds   **Why did this hurt so bad!? 
Jog 1/4 mile
6 minutes of Mary. Hello dolly, rosalitas, Freddie mercuries. Boxer twists, and superman x 30 sec
Jog 1/4 mile
Burpees x 10
Jumping lunges x 8
Jog 1/8 mile
11’s on levee, merkin to crunches

Mosey back to bandstand area
Broad jumps x 25yds
Bear crawl x 25yds
Short jog

Mosey to picnic benches

Freak Nasties/Dips x 15, Inmerkins x 12, De’merkins x 8, Step Ups x 20
1/4 mile fast jog

Plank-o-rama –  Rotating plank in cadence x 20 but really more than 20.
Cot

Tclaps to Blue Dog for bringing an FNG

Tclaps to Sweeper for his VQ

Tclaps to the Rev for the final nail

Announcements:

Friday at St Charles entrance to Audubon – Wolfpack MTN will be involved

Saturday at City Park – Storyland/Great Lawn

Tuesday – Audubon/ Birdcage –Magazine St entrance

Wednesday Audubon/Birdcage – Magazine St entrance – Guest Q from NC – Bounty Hunter

0

OK – so the Saturday workouts in NOLA are a little skimpy.  However – We still had an amazing session.  Just like the last two Saturdays.

The AO at City Park has so much to offer we need to stick with it!

The Rev – brought his Ninja-ness out of the #fartsack to build some community at 7AM.  In the Gloom?  Not really – sunny but chilly.  First ones on the AO.

Thought I was going to attempt  the Dirty MacDeuce – but my set looked nothing like the DM after I looked it up on the website – oops.   This is now the TurboDog.

Reluctant Yankee – QIC

Run a lap on the track

COP- SSH, Mountain Climbers, Merkins, Imperial Walkers x 20

Run a lap on the track

COP – LBC, Peter Parkers, LB Twist, Rolling Plank X20

Run a lap on the track

COP – Hello Dolly, Diamond Merks, Rosalitas, Walking Plank X15

Run a lap on the track

COP – Sunrises, Penguins, Russian Twist, Parker Peters X 15

Run a lap on the track – full sprint for the last straight away *the rev is fast

Finish at the Football field

On the Football Field – On your own

Run to the 70 yd line – 7 burpies,  Run back to Goal Line 10 LBCs

Run to 60 yd line – 6 burpies, Run back to Goal line 10 LBCs.

Keep reducing until we finished back at the goal line.

Hand off to Roots.

Roots – QIC

Mosey Under the Bridge – Did we out run the High School track team?
Stop along the way for dips/freak nastys x 20

Under the Bridge/ The Red Hot Chili Pepper
Incline Merkins x 12
Step Ups x 12
Derkins x 12
Step ups x 12

**As I do my step up to the bench – I look over and see the Rev doing his step ups to the table.  Are you kidding me?  Respect!

Mosey back to CBS football field
Stop at RR tracks for Wiley Coyotes x 15

At Field:  Rand-O-Rama
10 yd line LBC x 10
20 yd line Reverse Plank Thrust x 10
50 yd line SSH x 10
20 yd line Lunge Jumps X 10
Goal line Sphinx push ups x 10
Dash to 50yd line
Lunge walk 10 yds
Bear Crawl 10 yds
Crab Walk 10 yds

Mosey over and around track to Shovel Flag
COT

Great Shout Out from the Rev.  -Tclaps

Safe Travels to Hawgcycle and Splash – see you both Wednesday

Good coffeteria – still getting to know each other.  Beignets at Morning Call.

Wednesday 530AM in the Birdcage will be our 1 month anniversary since the launch – Come have some fun with the Rev and Sweeper

Friday we will be back at Audubon St Charles entrance for another battle against Wolfpack Mtn

Next Saturday the Hawgcycle will be back in town to Q.  I would love to get someone new to Q the 2nd half.  Chardonnay…Triple Shift…Keyman?

Follow us on Twitter  @F3neworleans

0

Another Late Night Backblast!

Pre-Thang – COLD!  Coldest day in NOLA this year –32 and clear.

Gloom, gloom, gloom.  The Pax was a young and old crew.  3 in the low 20’s and 3 in the 40’s and up range.  Lots of wimps due to the weather.  While they were chilling in the #fartsack these 6 woke up and built some community and some man points!  Almost ran over Bad Moon running down St Charles Ave on his way to AO.

QIC – Roots

Run out of the park across St Charles in front of Tulane University.

COP: Warm Up  SSH, Mountain Climbers, SSH, Imperial Walkers x 15

Mosey over to Touchdown Jesus field @ Loyola

Jacobs ladder – Burpies on one end, Jumping Squats on the other

I forgot it was cold right about here…

Run to Wolfpack Mountain – Lunges to the first level

Run up to the next level x10 merkins – repeat until we get to the top

At the Top – 6 MOM     Is that ice?  Holy crap – that is ice in New Orleans.

LBC, Hello Dolly,  Flutter, High Dolly/Rosalita, LBC twist, x 15

Quick group pic at the top of the beautiful NOLA sunrise.

To show all the fartsack guys what fun we were having at 6AM.

Run down Wolfpack Mountain.  Pass an ROTC squad starting their ascent as we exit the garage.  We are the early birds!

Mosey to the benches near the Shovel Flag.

Some freak nasties/dips on the park benches x 20

COT – quick before it gets cold!

Tclaps to Bad Moon for leading the Shout Out

Tclaps to Chard – 2 of his boys showed up this AM in the gloom and cold

Tclaps to Roots for a great workout – Friday’s should not be missed

Tclaps to the Pax for showing up in the COLD and Gloom

We gotta EH more people and get this thing growing!

Announcements:  Workouts – tomorrow 7AM City Park – track across from Tad Gormley   QIC – RY and Roots

Wednesday – 530AM – Audubon/Birdcage Sweeper and the Rev *gonna be a beatdown

Friday 530AM St Charles Entrance to Audubon Wolfpack Mountain – Q – Roots

0