F3 New Orleans

Tag: Pipeline – F3 Charlotte

  • Classic Skinny – from Bieber

    The Skinny: Warmup-SSH X 20 IC, Grassgrabbers X 10 IC, Windmill X 10 IC, Mountain Climbers X 20 IC, 10 Merkins OYO.

    The Thang:
    1) Indian Run to Row Bars for 4 Stations x 2 of (20 Merkins as the count, Bonnie Blairs, Big Boi Sit Ups, Rows)…Mosey to the Bridge
    2) Jack Webbs (1 merk: 2 shoulder press) 1-10…Jog Spring Jog to the Benches
    3) RL SU X 20, Incline Merks X 10 OYO, LL SU X 20, Decline Merks X 10 OYO, Dips X 20…Jog Spring Jog to the Mary Zone
    4) LBCs X 20, Freddie Mercury X 20, Dying Cockroach X 20, Lie There for 20 seconds and think about your week ahead and how you can tackle it to the best of your ability…Indian Run to Pull Up Bars
    5) Pull-Ups X 10 as the count, Squats, Merkins, Big Boi Sit ups…Mosey back to the Flag
    6) 5 Burpees OYO

    It was a good day, not much special sauce sprinkled in. We ran some, did some upper body, some lower body, some core, and shared a few laughs. Great way to start a Monday, now go finish it.

    Thanks

  • Meh – from Tinkles

    It started out well, got bogged down in the middle, and finished ok. I blame the train and the wind but really was probably poor directions for the modified 11’s at the levee. It’s too complicated to explain here which means it probably won’t work in the gloom! If you got it, you had a solid workout. If you didn’t, you got some extra ab work in. Better luck next time!

  • Code of Ethics – 5 Principles for Auditors – from King Kong

    Today is the 2nd Friday of Accountability. 23 Pax showed up on a beautiful morning in the upper 40’s with no wind. Perfect condition to add on miles for RCR. At the same time, the PAX had no idea they will get something educational out of this workout. We started off with some stretches.

    1) to the first stop (PJ’s on Tulane Campus) – once we got there, we did some arm circles and self love. When people say “accounting,” most think of tax returns, financial accounting…. but many never thought about auditing. And this is our focus today – Audit.

    Why is auditing important? If Sandbar asks you to invest in his Left Bank company, the first thing you would ask for… his financial statements so that you can make a wise decision whether or not to invest in his delicious company. Sandbar seems like a nice guy, but how do I know his financials are accurate? How do we know he’s not inflating his revenue and net profit? If his financial statements were audited by an independent firm or accountant, you have more confident that his financial statements are free from material misstatements.

    2.) 2nd stop (field by UC) – There are 5 Code of Ethics Principles for auditors. First one is Integrity.

    Integrity – Audits are performed with diligence, honesty, and responsibility. Keeping yourself honest so that you can provide quality work for your clients and peers.

    We kept ourselves honest by doing 10 perfect form inclined merkins in cadence.

    3.) 3rd Stop (Turf Field by Tulane Garage) – While we were doing LBTs, we were discussing the 2nd principle, which is Objectivity.

    Objectivity – Auditors remain unbiased or fair in all their dealings.

    Like Angie’s said – “have to see both sides.”

    4.) 4th stop (Indian run to the top of Tulane garage) – at the top, we talked about the 3rd principle, which is Professional Competence and Due Care, while we were doing shoulder taps.

    Competence – keep up your knowledge and skill while providing service to your client. Apply due care based on the importance of tasks and on the confidence given to you by a client.

    5.) 5th stop (Indian run to the top of Loyola “mini” garage) – at the top, we brought up the 4th principle, which is Confidentiality, while we were in people’s chair position with overhead presses.

    Confidentiality – Practice discretion and protection of information when auditing. Never use audit information for personal gain or in harmful way to legitimize the interests of an audit.

    6.) 6th stop (Indian run to the top of WPM)

    7.) final stop – back to the flag to finish off with the final principle, which is Professional Behavior.

    Professional Behavior – follow the law and regulations.

    At the COT, I quizzed the PAX and see if they were paying attention on the 5 principles. Angie’s List was dialed in and aced the quiz.

    Thanks for allowing me to lead and lets keep each other accountable!!!

    SYITG

    King Kong

  • Crazy 8’s – with a detour – from Reluctant Yankee

    A cold and damp gloom for a beatdown.
    I had the Q for a wet one ….ran to the Field across from the ZOO.
    Then we did a COP warmup
    SSH x 20, Imp Walkers x 10, Imp Walker Squats x 10, Hillbillies x 20 then Mtn Climbers x 20

    Mosey to the road that leads to the ZOO from Magazine.
    12 hard release merks at the crossing

    Mosey to the Birdwatcher statue (Audubon)
    Here we did a plank based exercise x 24 for each lap
    1. JLO 2. Plank Jack 3. Peter Parks 4. Park Peters

    Run back to the mid point of the 8. 12 hand release merks again.

    Mosey to the Magazine St entrance to the ZOO.
    1. LBT 2. LBC 3. Russian Twist 4. Freddie Mercs

    Complete a full 8 and rotate the exercise on every loop – restart at the top of the list.
    I completed 6 loops. Others completed 7.

    At the end we did Low Country Crab x 20.

    Run back to the FLAG. At the FLAG – we planked for the 6.

    COT:
    Gave thanks and gratitude for accountability and for maintaining relationships with old friends.

  • More Rarajapari – from Reluctant Yankee

    The PAX of uptown got some rarajapari on with RY as the Q. Ball and a partner. Mosey to John James Audubon.

    At the statue we did a mini – macdeuce 2 sets of 4 exercises x 12 (I struggled to hit 12 – not sure why I couldn’t remember)

    Then we long mosey’d to the HILL. At the HILL we lined up on the soccer field – 10 laps sprint to the other side jog back with 10 freddie merks/ 10 monkey humpers at the line.
    After 7 laps the train was getting too close.

    Sudden change – hustle to the other side of the train tracks so we don’t get stuck. Ran into a group of men exercising. El Wire with the attempted headlock.

    Mosey’d to labrynth but the clock was ticking – Douille had to bail. Made it to the flag one minute late – sorry my boys. Picked up balls and reset for next time.

    Reminder to be good humans and people. Gratitude for time and life.

  • Wolf Pack MNT TGIF – Student wake up call!

    After a week of on the rode for work – 2 Texas workouts (The Woodlands and Katy) I was ready to hit the Mountain running!

    26 men showed up ( one out of town guest Pipeline from Charlotte) to what has become a legend in NOLA area AO status – Wolf Pack Mountain!  After a quick disclaimer we moseyed towards the campus.  As we entered the grounds of the area between the buildings and circled up, Triple Shift commented – we’re going to wake up some students!  Oh how their lives would change if they decided to make the commitment to roll out the rack for a regular 5:30 beatdown…..but we’ve all been there – some in the PAX aren’t long from leaving a dorm room!

    Warm Up – all 4 count

    SSH x 26

    Grass Grabbers x 15

    Parker Peters x 15

    Shoulder Taps x 15

    Push Ups x 10

    Count off 1 – 4 repeat – FracSac time warped to COT “5” – but we reeled him –

    Mosey to garage – group 1 & 4 and 2 & 3 squared up on opposite sides of the stairs – PAX from the groups then paired up to complete a DORA

    100 alternating merkins

    200 jump squats

    300 shoulder presses

    PAX 1 from each group climbed the stairs to 3rd floor then ran down the ramp while PAX 2 started the DORA – swapping efforts until completed.

    Then

    Groups 4&2 and 1&3  lined up for a “Working” Indian run up to the top of WPM – Once to the front of the line – PAX would call out an exercise for the line to complete x 3 – all men stopped completed then started the run – both lines kept good pace finishing strong at the top.

    Dilemma  QIC had additional work with only 6 minutes to go – do we turn and had back or push forward?

    We stayed in groups – splitting the upper parking area in 2 – PAX from each of the combined groups paired up.

    Sprint to the wall on opposite ends of the parking lot – perform 5 Merkins then run back to the middle PAX 1 does 3 Burpees PAX 2 8 LBC

    Run back to the opposite end perform 4 Merkins now back to the center where PAX swapped effort above – REPEAT this 3, 2, 1.

    NOW back to the flag – QIC was still convinced that the PAX had more to give so we started to run down but bailed at 4th floor to the stairs – quick pace back to the flag!

    All said we were only about 5 minutes over – SOLID work!

    COT – Name O Rama – Announcements – Intentions

    Holding each other accountable – Giving thanks to God and not taking anything for granted – accepting challenges while leading through character – OPEN our hearts to forgiving!

    God Bless – It’s a privilege to have the opportunity to lead!