Tag: Wolfpack Mountain

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

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

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