F3 New Orleans

Tag: Nomads

  • Abstairs

    Pre Thang:  Thought we might have more since so many slept in on Wednesday, but eight is enough…

     

    The Thang:  Mosey to DC Quad for warmup at benches.  SSH x 30, Incline Merkins x 20, Step Ups x 15, Dips x 20, Imperial Walkers x 25, Derkins x 12, Step Ups x 15, Low Slow Dips x 15 all in cadence.

    Mosey to Little Wolf and run all the way up.  Backwards on the inclines. Partner up at the top and during the 20 count, YHC wrote out the exercises on a column. LBC, Dolly,LBT,High Dolly, Russian Twist, Flutter Kick, LBC, Freddie.  While one partner ran down the stairs and back up, the other exercised, then switched upon the partners return, changing exercises after each round and planking up at the end.

    Quick mosey back to the shovel flag with a stop at wolfpack mtn. for a bout with #suddenchange.

    COT w/ shoutout by Rev.

    Good Times!

    Roots

  • Super Pain

    Watching the NFL Post season has been painful for us here in New Orleans.  YHC hoped to use the big game to create some useful pain.  The #downpainment was going to be inspired by the winner of the Super Bowl and YHC was planning a 12th man inspired Dirty McDeuce when an inexplicable play call created a sudden change.  The newly installed Patriot theme called for lots of Merkins and a Hero WOD stolen from Cross-fit.

    It was good to see 5 strong on a blustery Metairie morning.  It was also fitting to have our resident Patriot fan in attendance.  It was time for another Patriot #beatdown.  To honor the winning score the Pax had to do 28 Merkins every time YHC called Super Bowl.

    The Thang

    • Mosey to the Rock Pile for Warm-up
    • Warm-up COP: SSH x 30; Good Mornings x 16; Imperial Walkers x 30;
    • Select your rock
    • Mosey with your rock back toward the flag – along the way called Superbowl – 28 Merkins
    • Fence Chunkers – 20 reps = Patriots completions in first half
    • Mosey to the Soccer Field sideline – a little lagniappe for YHC and Chaka as we grabbed an extra bench and carried it roughly 20 yards #EveryYardCounts #JustAskPeteCarrol
    • Modified Carse (X-Fit Hero WOD) – going with the Patriot theme here: Start each round with a 50 yard Bear Crawl.
      • Super Bowl Called before the first Bear Crawl – 28 Merkins. #MumbleChatter:  I thought Seattle had a better defense, why did they allow 28 points?
      • Round 1: Squat Press Rock x 28; Bunny Hops IC x 28; Dead Lift Rock x 28; Box (Litrally a Bench) Jumps x 28
      • Round 2: Same thing, but 24 reps
      • Super Bowl Called – 28 Merkins
      • Round 3: Same thing, but 20 reps
      • One final bear crawl for good measure
    • Back to the flag with rock in tow.
    • More Fence Chunkers. Time only allowed for 8 reps.  Not sure what that represents….possibly the number of Seahawks that punched Gronkowski at the end of the game.
    • Return Rocks
    • Horse to stable back to the flag.

    Moleskin

    Great workout today.  I thought Rev was crazy for going with the short sleeves until 15 minutes in when I had to shed my overshirt.  There were definitely some good size rocks out there today (no matter how I try to word that, it just doesn’t sound right).  The Bunny Hops were much harder than YHC thought they would be.  Probably could have gone without trying to do them in cadence.  The intention was to do them over the rock, but that needed some modification by most.

    Shout-Out

    YHC led the shout out – Prayed for a specific request and gave praise for Root’s new job, even though it meant he couldn’t be with us.

     Announcements

    • Wednesday – 5:30 @ The Birdcage (#BlueDogBeatdown)
    • Friday – 5:30 @ Wolfpack Mountain (#RunninRoots)
    • Saturday – 7:00 @ CP (#ManUpAndQ)

    -Hawgcycle

     

  • Ninja Rolls – I meant to do that

    Pre-Thang:  Beautiful weather (Clear and 50 degrees) and a small PAX.  4 Men trying to #getbetter.

    Thang:  Started at 7 and went for a 1/2 mile mosey to start things off

    On the way through the breeze way – YHC tripped on a sprinker and did a face plant with an added Ninja Roll.  Smarta@$ Hawg requested clarification to see if they all needed to do the shoulder roll.  What a punk.

    First COP by Tad Gormley.  SSH x 20, Mountain Climbers x 25, Low Slow Squats x 25, Merkins x 20.

    Then we moseyed to the Christian Bros football field for some Burpee Suicides.

    Run to the 50 5 burpees, Back to Goaline 5 burpees, 40 for 5 burpees, etc.  for a total of 50 burpees.  Chardonnay’s visit to the site where he earned his F3 name on Wednesday made me think of the first time I wanted to splash some merlot.  That was OBT’s exercise that almost got me.

    Tclaps to Hawgcycle who is quickly becoming a burpee champion.  The rest of the PAX tried but Hawg easily lapped us

    After burpees a quick mosey to the bleachers for rowing pulls x 10.

    Then another 1/2 mile mosey towards the Red Hot Chili Pepper.  We stopped for a COP mid-way.

    Peter Parkers x 25, LBC x 25, Donkey Kick planks x 25 ic, Penguins x 25

    *some ragged counting by YHC

    Mosey to the RHCP / Under the Bridge #nolasmostromanticspot

    Chong Li and Gandalf brought this to us back during the training Saturdays in October.  It hurts.

    I should have done more but we were short on time and I messed up the counting enough that I just wanted to get out of #nolasmostromanticspot

    X20 Step ups left leg, dips, inclined merks, step ups right leg

    x 10 Step up left, dips, inclined merks, step ups right

    Run back to track at Roosevelt Mall

    At the track a quick COP, Hawg ditched us at this point.  LIFO.

    Parkers Peters x 20, LBC Twist x 20, Arm Raise Planks x 25 (these hurt way more than I thought), finished this COP with Dying Cockroach x 20.   Roots noticed these hurt more than usual today.

    More ragged counting — I was out of it the AM.  However I can feel the burn now so it worked.

    Finally – we went for the 1000m from Hades – a gift/ripple from Mr Awesome.

    Run full speed x 400m, walk 200m, Run full speed 200m , walk 100 m, Run full speed 100 m.

    Tclaps to Zombie for killing it in the 400 and 200 sprints.

    Tclaps to Roots for killing it in the 100 – and would have won if not for a helpful Jesuit track team.

    Mosey 1/2 mile back to Flag.  Total mosey was just over 3 miles.

    SHOUT OUT – Reluctant Yankee.  Reminded us to be grateful and appreciate our blessing.

    Always a pleasure to Q.  As I write at 441PM my core is tender from the workout – so thats a good thing.

    Please sign up to run the 5K for the Fallen, via Tulane’s ROTC- we will run on Feb 21st as a group for a CSAUP.  It’s a great cause and we should be involved with this!

    Also Roots and I plan to run the Shamrock Run. – Its an 8K and just for fun.  Drinking is involved.

    Mardi Gras is the perfect time for a NOLA EH.  EH the guy standing next to you during a parade gap.

    If you haven’t been out to join us in awhile – make an effort this week.  Burn those Mardi Gras beer cals in a preemptive strike.

    Schedule this week:

    Mon – 530AM – Hawgcycle at RockCity/Pontiff

    Wed – 530 AM Blue Dog at Birdcage/Audubon

    Fri – 530AM Roots at Wolfpack Mtn/Audubon StCharles

    Sat – 7 AM ?? at City Park

    See you soon!

     

  • Merkins…

    Pre-Thang:  Breezy and 57 in the gloom.  Great to be back in action after marathon recovery to go do a bunch of #merkins with 8 other PAX.

    The Thang:  Mosey over to LU front lawn for warmup.  SSH x 30 in cadence followed by BLIMPS or Burpees x 5, Lunges x 10(each leg), Imperial Walkers x 15, Merkins x 20, Plank Jacks x 25, Squats x 30.

    Mosey to #wolfpackmountain.  Run all the way up, but stop at each end for 10 Merkins.  According to Hawg and RY we did approximately 120-150 on the way up.  I’ll count next time. Plank up at the top.

    Six Minutes of Mary(more like eight)  LBC x20, Dolly x 20, LBT x 20, Flutter x 20, Russian Twist x 15, High Dolly x 20, “Real” Freddie Mercury x 20, Plank Walks x 10 all in cadence.

    Mosey down and over to DC Quad benches. Dips(freak nasty) x 20, Step ups x 10(each leg), Low Slow Dips x 10 all in cadence. *We  did experience a quick bout with #suddenchange(10 burpees) on the way down.

    Mosey to #shovelflag area for Plank-o-Rama: Regular,Elbows,  Southern Gent, NA, Regular, Elbows.

    COT w/ shoutout by YHC

    TClaps to the PAX for hanging tough today.  No complaints and lots of Merkins, plus a 1.75 mile run and a 3+ minute plank session to finish it off.

    Announcements:

    Saturday @ 07:00 Storyland w/ Reluctant Yankee

    Monday @ 05:30 Rock City w/ Hawgcycle

    Wednesday @ 05:30 Birdcage w/ Blue Dog

    Friday @ 05:30 Wolfpack Mtn. w/ Roots

    February 21 @ 09:00 Birdcage: Tulane NROTC Fallen 5k.   We are signing up as a group and running instead of having  the Storyland boot camp.

    Sign up here http://www.signmeup.com/KC2VXH7

    Good Times!

    Roots

  • Tito Landrum Rocks

    YHC is a St. Louis Cardinals baseball fan, so I was very excited when we named an FNG after Tito Landrum.  I was even more excited to see Tito when I pulled up at Rock City today.  For those of you not as passionate about Cardinal baseball, Tito Landrum is the man that filled in for Cardinal lead-off hitter and base stealing champ Vince Coleman in the 85 NLCS and World Series.  Coleman was hurt in the NLCS when he got ran over by the automatic rain tarp (no joke – check it out here http://www.captainsblog.info/2010/10/13/this-date-in-history-the-killer-tarp-and-the-cardinals-strange-1985-post-season/3161/. )  Anyway Tito Landrum filled in and was the best player on the team for the rest of the NLCS and the World Series.  So when YHC saw our Tito there today, I was certain that he could step in if I happened to suffer an unfortunate rock related injury.

    The weather was perfect this morning: 50 and dry.  YHC barely arrived on time, causing Yankee to start creating a back-up plan.  Cobains, I’ll try to be earlier next time.

    The Thang

    • Mosey to the Rock pile for our Warm-Up
    • Warm-up COP: SSH IC x 30; Imperial Walkers IC  x 30; Good Mornings  IC x 15
    • Select your rock and Mosey back to the flag – Start the mosey with a little Cusak action.
    • 4 minutes of fence chunking, mixing up your rock usage.
    • Mosey to the far end of the soccer field.
    • LT. Dan – 1 squat followed by 4 forward lunges, 2 squats followed by 8 forward lunges,…end with 5 squats followed by 20 forward lunges.
    • 6 MOM: LBC IC x 30; LBT IC x 30, Back Scratchers IC x 30; Hello Dolly IC x 30; Russian Twist IC x 30
    • Mosey to the Ol’ Playground.
    • 30 second Stations – 10 second Rest: Pull-ups, Rock Curls, Rock Benchpress, Rock Shoulder Press, Pull-ups.
    • Mosey to the hill
    • Hill work: 1 Rock Burpee, run over hill with rock to other side, 2 Rock Burpees, run over hill with rock to other side, …, end with 5 Rock Burpees
    • Return rock to the rock pile
    • Horse to stables back to the flag.

    Moleskin

    YHC felt like we had a pretty good pace going today.  RY confirmed that we ran 2.1 miles total with the rocks, which is an unofficial Rock City record.  I am glad we got in some Mary, as I feel like I have been neglecting her.  She served the purpose as I heard RY say she made him forget about Lt. Dan.

    • T-claps to Tundra for Larry Birding it all morning even though he had the biggest rock.
    • I would give T-claps to Yankee for manning up and carrying YHC’s rock back to the pile, but then I would need to call him out for picking such a little rock in the first place. So I just won’t say anything.
    • Great to have another Uptowner out to the burbs, now we just need Metairie to represent.

    Announcements

    • Wednesday – 5:30 @ The Birdcage w/ Blue Dog?
    • Friday – 5:30 @ Wolfpack Mountain #ReturnOfRoots
    • Saturday – 7:00 @ CP (Peristyle)

    -Hawgcycle

  • Rain but no deflated balls in NOLA

    Pre-thang:  A chilly and rainy morning but nothing too crazy.  Even with the rain and cold -we felt no need to deflate the balls.  We kept wondering if Blue Dog was coming since he was supposed to Q half of this workout…he didn’t show.   Hawgcycle came in – HOT – launching a 6 ft tsunami at the ducks chilling in the cool morning.  YHC got a 5:12AM warning email from Chaka that if I skipped I would be in trouble.  I also got the “are we really going to workout in this weather text” from Tito – Yes! my brother.  Then I called him a wuss so he had no choice but attend.  He attended like a BOSS!  We also got Reveille back from a brief hiatus/training break – things are always better when we have the REV. Bad Moon also mentioned that the previous day’s email – made him get out in the rain and get better.   Bad Moon killing it – like always.

    Thang:

    Ran 1/2 mile to Wolfpack Mtn – with Hawg in hot pursuit.  He eventually caught up to us for the first COP.

    Warm up COP in the dry, cozy shelter provided by the parking garage known as Wolfpack Mtn:  SSH x 25, Merkins x 20, Ankle grab squats x 15 (no eye contact please), and 10 Burpees OYO

    After this we attempted a Dirty MacDeuce in the Parking Garage – using every other floor as our COP.

    Ran 2 floors – COP – Carolina Dry Docks x 12,  Mountain Climbers x 12 and Dying Cockroaches x 12

    Run 2 floors – COP – Man-maker push ups x 12, Peter Parkers x 12, and Russian Twist x 12

    I was going to skip an outdoor COP on the roof and just run 2 extra floors but I got called out by Hawgcycle.  I didn’t want any deflate-gate esque stories about me in the NOLA f3 circles so I sucked it up and got the next COP done in the puddles.  I didn’t die.

    Run 2 floors – COP – Diamond Merks x 12, Parker Peters x 12 and Regular LBC x 12(in the wet)

    Then descend 2 floors – Wide Stance Merks x 12, Parker Peters x 12 and LBC twist x 12

    Descend 1 floor – Should tap push ups x 12, Plank kicks x 12,  and Freddie Mercury x 12

    Descend 1 floor – Regular Merks x 12, Plank arm raises x 12, and WW3 situps x 12

    Descend 1 floor – Man – maker push ups again x 12, plank jacks x 12, and russian twists x 12

    Huddle up on the ground floor  and 10 more burpees OYO.

    Finish with a good run to the flag.  Hawg, Rev and Chaka led the pack back to the shovel flag, Bad Moon in the middle and the caboose was Tito and Reluctant Yankee.  Rain was pretty solid at this point.   I’d say we kind of completed a MEGA Dirty McDeuce.

    A quick COT and an awesome Shout Out from TITO!  Tclaps Tito for stepping up to the Shout Out.

    Tclaps to the PAX for #nodeflatedballs and #manup!

    Tclaps to Awesome and Rev for taking the Q at City Park for Saturday.

    Announcements:

    Mardi Gras is like the New Orleans version of Christmas – it is EH season for us.  You will be killing time and drinking beer with all types of people over the next 25 days.  Take advantage of the opportunity to EH someone and help them #getbetter.  You know they want to – they just need a push.  They can start ASAP but you can sell them with the “burn all of their Mardi Gras excesses off” line.

    Saturday – Storyland/City Park w/Rev and Awesome

    Monday – Rock City/Pontiff w/Hawgcycle

    Wednesday – Birdcage/Audubon w/ ?

    Friday – Wolfpack Mtn w/Roots

  • Bikes!@ Sweeper’s Legbreaker

    RY – posting on behalf of Sweeper
    Pre-Thang: A decent PAX of 9 assemble to #getbetter.  After the twitter teaser from Sweeper it seems that Chaka’s FNG may have been scared off.  Hawgcycle planted the new shovel flag for a beautiful 60 degree workout.
    Jog to the lights:
    Side Straddle Hop x 20
    –Blue Dog shows up here just in time for his favorite boo boo bear crawls
    Broad jump
    Lunges
    Modified “elevens” – “sixes” with Burpees and pushups
    Wounded “boo boo” bear crawl right leg up
    Wounded “boo boo” bear crawl left leg up
    duck walk
    “that was a warm up? – man we are in trouble”
    Jog – Hawg “watch out for bikes!”
    COP1:
    Imperial Walkers x 20
    Lung Jumps x20
    Squats  x 30
    Slow Squats x 20
    Imperial Walkers  x 20
    Jog   —  “Ouch!  Sweeper pulling a hawgcycle – watch out for bikes!”
    COP2:
    Hello Dollys   x 20
    High-dollys/Rosalitas x 20
    Russian Freddy Mercurys  x10
    LBCs  x 20
    Superman 40 secs
    Jog
    COP3 near the fountain
    D-mercans x20 for all
    Step ups
    mercans
    lunges
    incline mercans
    slow squat
    dips
    Jog
    COP3:
    Peter Parkers x 20
    Plank Jacks  x 20
    Mountain Climbers  x 20  “we usually do mtn climbers early – when you do them after running 2 miles they really hurt”
    Jog to the flag – There goes Chaka, Hawg and Blue Dog off to the races!
    Reverse Jack webbs   start at 8 and work backwards
    “why is lifting air so hard?”
    COT- Shoutout -Hawgcycle
    Extra credit – Pull ups for Blue Dog, Amnesty and Reluctant Yankee
    Tclaps to Roots and Sweeper who will be running 26.2 in the RocknRoll Marathon on Sunday
    Tclaps to Rev who is training/running the half marathon
    Tclaps to Sweeper (RY is writing this) on his 2nd Q, I call this session: Sweeper’s legbreaker
    Tclaps to Yuengling for 3 weeks in a row
    Tclaps to Chaka Khan, Blue Dog and Hawgcycle for the sprint to the flag
    Announcements:
    Friday at Wolfpack Mtn – 530AM with Blue Dog and Reluctant Yankee
    Saturday at City Park/Storyland – 7AM with Reluctant Yankee- until someone steps up
    Monday at Pontiff/Rock City – 530AM with Hawgcycle
    Wednesday at Audubon/Birdcage -530AM with ?
    Baton Rouge – NOLA relay – see Roots

  • Going For Distance

    It was colder than most of us were expecting this morning.  Tough morning to get out into the gloom.  It was one of those morning’s that you know you wouldn’t be getting up if it was just you working out by yourself.  YHC arrived to see Amnesty’s Jeep in the parking lot.  As Amnesty got out and did some track work to warm-up the hammie, it looked like it was going to be a 2 man gig.  Then we saw Yankee’s Jeep pull up with Tundra to double the count.  Off into the gloom four strong.

    The Thang

    • Mosey to the Rock Pile for Warm-up
    • Warm-up COP: SSH x 30; Imperial Walkers x 35; Merkins x 10; Low Slow Squats x 20; Good Mornings x 15
    • Select your rock
    • Mosey with your rock the bathrooms
    • People’s Chair with Rock in lap (about 1 minute); 10 curlsOYO; People’s Chair with rock (about 45 seconds); 10 shoulder presses OYO
    • Mosey to the hill.
    • Ararat/Mt. Sinai – Shout out to the Old Testament for this excercise’s name. PAX start by placing rocks at the summit.  PAX begin at the bottom.  QIC calls out an animal exercise, e.g. bear crawl.  PAX bear crawl to the top, grab the rock and jog to the other side of the hill and back up to the top, drop of the rock and bear crawl back to the start.  We completed 4 reps – Bear Crawl, Crawl Bear, Crab Walk (Famous Jameis), Bunny Hop.
    • Indian Run to the Second Baseball field (PAX walk briskly, man in back runs to the front)
    • Step-ups on the bleachers with Rock in tow. 15 IC each leg
    • Continue Indian run to the Playground.
    • Partner-up – one man does pull-ups on the rings (sans rock) while the other does 15 reps of a rock exercise – flapjack. Pull-ups/Squats; Pull-ups/Curls; Pull-ups/Shoulder Presses; Pull-ups/Squat Presses.
    • Mosey to the football field for Mary
    • 6 MOM (more like 3.5) – LBCs x 25; LBTs x 25; Hello Dollys x 25; Russian Twists x 20
    • Mosey to the shovel flag for Fence Chunkers
    • Chunk your rock over the fence, go get somebody else’s rock and chunk it back. We did 5
    • Mosey back to the rock pile and drop of your rock
    • Horse to stable back to the flag.

    COT

    Amnesty directed our thoughts toward Dr. King and all that he worked to accomplish.  Hard to believe how far we are removed from that time period, but also hard to believe how far we have to go.  Thanks for the reflection Amnesty

    Moleskin

    • YHC’s goal today was to cover some distance with our rock.  I feel good about what we accomplished.  Yankee’s uncalibrated Fitbit told us we covered 1.9 miles.  I think that is a stretch, but we did go farther than any Rock City work out before us.  Someday I hope to make the entire loop.
    • The gloveless PAX were unprepared for the cold Pontiff ground, especially during Mt. Ararat –
    • Good to see Amnesty back after he went AWOL on Wolfpack Mountain.  Take it easy on that hammie brother.
    • Always good to have Tundra pirogue in from the Bayou to join us.  He’s made more Pontiff workouts than all of the Metairie guys combined – a lot more.
    • T-claps to the IT guys for hooking us up with a Rock City Tag and fixing our schedule.

    Announcements

    • Wednesday – 5:30 @ The Birdcage (Sweeper)
    • Friday – 5:30 @ Wolfpack Mountain (sans Roots)
    • Saturday – 7:00 @ CP (Peristyle)

  • He’s Every Man

    We returned to the scene of the crime.  Yankee and Roots looked through the bushes to see if our shovel flag had been carelessly discarded.  No luck.  Just as Chaka Khan was getting ready to lead us into the gloom for his VQ we see Chewy making a Kotter with an FNG.

     The Thang

    Chaka Khan at the Q

    • Mosey to a mud pit across the fence from the new Lady Bug
    • Warm-up COP: SSH x 19 (yes Chaka went with a 19 count on his first exercise); Plank Jacks x 18 (this made a nice hole in the mud); low slow squats x 11; LBC x 15 (at this point Yankee tried to complain about doing LBCs in the mud by saying he wasn’t complaining.)
    • Mosey to the unkempt Softball field for 4 corner 11s
    • 4 corner 11s (10 burpees and 1 squat then run to the next base where you do 9 burpees and 2 squats….1 burpee and 10 squats)
    • Mosey to the Olympic Trials track
    • Double Applesauce (two column indian run) for 1 lap (Victors were on the inside lap – just sayin’)

    Hawgcycle takes the Q

    • Mosey to Tad Gormley….argh locked again. We haven’t gotten in since we were kicked out last month.  Don’t worry Tad, we will be back.
    • Mosey to the nearest grassy area for Ciabatta
    • Ciabatta – 2 sets of 4 different exercises. Each set is 20 seconds all out oyo followed by 10 seconds of rest.  Burpees, Merkins, WWIII Sit-ups, Squats repeato
    • Mosey back to the Great Lawn for a flag check – step ups on a passing picnic bench while we wait for the six.
    • Flag is still there – we do a plankorama waiting for the six: Regular, Left hand high, Left leg high, Regular, Right hand high, Right leg high, Southern Gentleman, Yankee Agressor, Regular (about 15-20 seconds each)
    • Easy as 1-2-3 on the Great Lawn. Pax pairs up.  One man runs across the Great Lawn and back (150 yards?) While other starts doing Merkins.  Runner picks up the count on the merkins where the first man left off when he gets back. Partner sprints across Great Lawn.  Finished when each pair completes 100 merkins, 200 WWIII sit-ups, and 300 squats.  All the pax finished except YHC’s pair; however, are form was good – not saying other’s weren’t, just saying ours was.

    Moleskin

    • Nice to see 8 PAX out for a Saturday workout.
    • T-claps to Chaka for stepping up to Q – Good hard full body workout today.
    • T-claps to Chewy for coming across the lake to workout with us.
    • FNG Beebs definitely buried the lead by casually mentioning he was in the Benjy Davis Project http://www.amazon.com/Benjy-Davis-Project/e/B001LHKTNY
    • Everyone very impressed with FNG Batman’s cop saving story.
    • Good time at the Coffeeteria

    Announcements

    • Monday – 5:30 Rock City Workout in the OM (Pontiff Playground)
    • Wednesday – 5:30 @ The Birdcage
    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – 7:00 @ CP (Peristyle) – (Volunteers for the Q – #manup)
    • CSAUP – Talk to Roots if you are interested in the Rouge-Orleans Relay.

    -Hawgcycle

  • Boo Boo Bear Crawlin’

    Pre-Thang
    A chilly 43 degrees.
    13 PAX in the gloom.  Started out as 12 but Chardonnay made it during the first COP after a brutal EH courtesy of RY yesterday.  Another good turnout for a Wednesday!
    Meet at the virtual flag for introductions (Warn of the long trek we are about to embark on.)
    Around the Park is approximately 1.8 miles (meh lets call it 2)
    The THANG:
    Mosey with butt kicks to the light posts across from the band stand near the track.
    Circle up
    SSHx30, Imperial Walkersx25, Mountain Climbersx20, Plank Jacksx20 (all I.C.)
    Recover
    Line up at the far light post while facing the band stand
    Bear crawl to next lamp, Sprint to lamp nearest the bandstand and back x2 (Don’t work out legs heavily the day before you plan to sprint… YHC fell on the first sprint.)
    Mosey back to track (Hawgcycle watch out for bikes) and along for 1/3 mile while incorporating karaokes and indian run
    Circle-up
    Low slow squatsx20, regular squatsx20, LBCx30 (all I.C.)
    Mosey for 1/3 mile to the benches near the fountain across from LoYOLOla. Full speed ahead for the sprinters.
    Dipsx20, Derkinsx15, Imerkinsx10 (all I.C.)
    Mosey back to track and along incorporating Indian Run for 1/2 mile
    Circle-up
    Russian Death Twistx15, Proper Freddy Mercury (AKA Bicycle crunch AKA Russian Freddy Mercury)x20, Dollyx20 (all I.C.)
    Recover
    Mosey for 1/2 mile to SE corner of park near (AKA are usual favorite starting point) while stopping and partially planking on the way to keep pace with the 6th.
    Circle-up at the “usual spot”
    Wife Pleasersx20, #noeyecontactallowed
    Single leg cross Jumps (each leg)x15
    Quick Mosey back to virtual flag to finish up the 1.8 mile adventure.
    Plank and wait for 6
    with six minutes left
    line up at light post near virtual flag.
    boo boo bear crawls to next nearest light post with injured left leg
    boo boo bear crawls back to original post with injured right leg
    high step to Oak Tree about 40 yards away.
    line up and sprint back to the virtual flag for a mini plank sess.
    standard plank with Roots counting down from 20 (According to roots 3sec = 1 count)
    drop down immediately (no rest) to elbow planks with Chard counting us down from 20 (at a more reasonable pace of 1.5sec = 1 count)
    COT lead by YHC
    Roots informed us that we got in 2.25 miles total during the workout.  Not bad for a 45 min workout.
    Announcements:
    Baton Rouge – NOLA relay race with Roots the Saturday night of Endymion for any of the guys interested.
    Friday with Roots at Wolfpack Mtn 530AM
    Saturday with Chaka Khan’s VQ (Hawg will finish) @ Storyland 7AM
    Monday with Hawgcycle at Pontiff/RockCity 530AM
    Wednesday with Sweeper at Audubon/Birdcage