F3 New Orleans

Tag: Willie

  • Back at it – from Charmin

    After completing the 1st Grow Run and GRE-41 over the weekend, YHC was eager to get back out to the gloom. Thankfully, Hokie reached out to Bolt to HC since YHC needed stretching. Started with mirroring the KnOTters by walking backwards away from them. While they did their own thing, Bolt and Vagabond heard a recounting of the weekend, along with groans from the much needed stretching. Vagabond added his own gassing from time to time.

    Worked our way back to the shovel flag for some COT where YHC asked for prayers as this weekend is the 1 year anniversary of my father’s sudden passing. Glad to be back in the gloom with brothers.

  • Smurph Mountain Misogi part 2 – from Sandbar

    Same as before. Gather in groups of 4 of simliar speed – one to run for help and 2 to carry the body. Quick disclaimer. No Warmup. 5 mountains. 10 burpees at the bottom and top of each mountain. That’s a Century. Plus a mini- murph tucked into the middle with 25 pullups, 50 pushups, and 75 squats. Most everyone made it back by COT, but noone completed 5 mountains. The Rules of a Misogi (according to Michael Easter) are Rule 1: Make it really hard. Rule 2: Don’t die. Except for one pax spewing Martinelli’s, there were no casualties. But the Smurph Mountain Misogi remains a challenge.

  • Venti – Pumpkin Spce – from Sea Man

    A health group mustered and we started a minute late, but hey it’s the Venti! We greeted the oder couple on their morning walk, passed the wife and witness protection husband as they made their lap. Along the levy path an angry cyclist zoomed by. Discussion meander from Roofing to Solar Panels

    *Disclaimer – the comfortable pace of the Venti is a great intro for those returning for hiatus or as an introduction.

  • Venti – Pumpkin Spce – from Sea Man

    A health group mustered and we started a minute late, but hey it’s the Venti! We greeted the oder couple on their morning walk, passed the wife and witness protection husband as they made their lap. Along the levy path an angry cyclist zoomed by. Discussion meander from Roofing to Solar Panels

    *Disclaimer – the comfortable pace of the Venti is a great intro for those returning for hiatus or as an introduction.

  • Push It to the Limit – from Charmin

    Today was about pushing it to the limit, either with running, KnOTibg, or running back to your house for a stretching pad becuase Boo-boo can’t handle the ground.

    Either way, we all came back (with some additional late comers) for the COT. Prayed in thanksgiving for new life and in supplication for those who need help.

  • Can you see it? – from Charmin

    Today was all about seeing. Seeing 16 PAX show up, seeing Rudy not read the “No Parking”, and YHC and others seeing how hard we could push ourselves in the gloom.

    Typical, KnOTers, Stretchers, and Runners were there.

    Ended with COT emphasizing that we are all figured a spiritual battle and asked for our guardian angels’ help.

  • – from Sea Man

    Morning awaited the Venti as we ventured down the path! We greeted the older couple on their morning walk, passed the wife and witness protection husband as they made their lap. Encountered a lost driver who decided to drive her Prius around the park. Along the levy path we were passed by 1 semi polite cyclist, along with 1 unlighted aspiring cyclist, and greeted the Ochsner engineer on his way to work. At the Cooter Brown turn off, Bad Moon riddled with guilt from Maria, continued to run, while the rest of us sojourned on to Star Bucks. 4 Coffees and waters were ordered. Grumpy baristas didn’t understand the need for the waters first.

    *Disclaimer – the comfortable pace of the Venti is a great intro for those returning for hiatus or as an introduction.

  • The not so secret Wally Sprint – from Fracsac

    The Wally Sprint AO is no longer a secret, as could be seen with 17 posting today. Dinghy scoped it out last week and inevitably reported back to Moana that it was indeed an acceptable place to post. So Moana put his EH hat on and brought in a new member to our cult….err….Group!

    10 Pax sprinted under the direction of Pai Gow while rest did Knots or S&M. There’s something for everyone on Tuesday at Pontiff, so come on out and then hit up the Discipline is Destiny discussion after.

    COT

    NMM

    Welcome Judy P! It’s a reference to a judge and his last name is Long. Apparently we need help in the naming category. TCLAPS to Moana for the EH!

    Oh, and Strava tells me I’m a local legend in the 400M at Pontiff. Think you can take the title? C’Mon!

    SYITG

  • Afternoon Delight! – from Almonaster

    School is back!

    PAX:

    – Bulleseye
    – Strings
    – Willie
    – Couch
    – Almonaster

    Warmup:

    Willie Q’d the warmup!
    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Balance on 1 foot for 10 seconds – Each Foot
    The Morpheus – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Tonight was the night to Mosey around the Track and enjoy this summer cold front!

    Incline Push/Pull Station.
    I set of each timed by a group with 10 Burpees

    Stop at the Bridge.
    Pull through Lunges Right Foot – 10 IC
    Squats – 10 IC
    Pull Through Lunges Left Foot – 10 IC

    The Fountain.
    Douillies – 20 IC
    Dips – 10 IC
    Decline Merkins – 10 IC

    Stop by the Golf Cart Path.
    Merkins – 10 IC
    Bama’s – 10 IC
    Nolan Ryan’s – 10 – 5 each arm

    Stop by final Curve
    Mary

    LBC’s
    Flutter Kicks
    LBT’s

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

  • Pairs of 3 – from Hand Grenada

    5:30a, per Rudy, intro, disclaimer and off to the rock pile for warm up
    Grassgrabber IC X10
    Abe Vagodas IC X10
    Squat Twist IC X5
    Kim Jung Uns IC X10
    Arm Circles Front IC X10
    On your face
    Peterparker IC X10
    Recover
    Arm Circles Reverse IC X10
    Back on face
    Shoulder Taps IC X10
    Recover
    Morocan Night Clubs IC X10

    Grab a rock and off to the gym.
    Break into pairs(in hindsight I screwed this up and shouldve broken into pairs of 3)
    Dora with 100 chest press, 200 squats, 300 LBC’s, PAX1 does exercise while PAX2 traverses the obstacle course with assisted deep lunge up ramp, run around to back of building for crab walk on the wall, then around other side of gym to relieve PAX1.

    20 count from Rudy

    Mosey to parking lot
    All PAX in straight line from tree 1, standing curls IC X10, walk in line to next tree, Shoulder Press IC X20, walk in line to next tree, Rows IC X20, walk to next tree, Shoulder Press IC X20, walk to next tree, Standing Curls IC X10.

    Mosey back to rock pile, ensure that Bogey has dropped the sandbag, then horses to barn, COT, count off, name-o-rama, announcements, intentions, prayer

    Always a pleasure to lead, men. Thanks for pushing me!!
    HG