13 Men met in the GLOOM! 13 is one of the largest groups we have had yet and we were missing some regulars so that is very exciting! My lucky number has always been 13 instead of the normal 7 so I took it as a good omen.
Pre-thang – Zombie and Colonel texted and bailed the night before — so at least it was premeditated SMART-sacking. Colonel it was a crisp 48 degrees not 25-yes I just publicly called you out for being afraid of cold. Zombie you are excused b/c you had to work. Pulled up and there were several cars. Blue Dog was certainly rocking out at Spinal Tap-esque 11 pre-post. I strong armed Blue Dog yesterday via email to get him out there which was unnecessary since Blue Dog is all in. First man out of a car was my FNG – All Practice. I was shocked yet happy to see AP join us since he texted me that he was at a 51% possible show up – on Tuesday afternoon. Thanks to his little girl for waking him up at 330AM and giving me the assist I needed to get him out of bed. He was a 2 month EH and it finally paid off. I think he liked it enough to come back! Then Sweeper showed up. I love it when a guy posts who hasn’t posted in a few weeks comes back = his Kotter! Sweeper it is great to get you back in the crew or is it krewe? Then a bunch of dudes poured out of their cars and we got to the thang.
A thought about today –
I tried to do something different today. The loop at Audubon is 1.7 miles. We have always run to the Fly or the Levees. Today I wanted to see if we could do 5 pearls/COPs and complete a loop in our 45 min workout. News to all – we can do it – and we got in 6 COPs although two were abbreviated. This new loop will happen again but we will continue to mix things up on Wednesday. If it was too much running for you – don’t panic – we will be back to bear crawling levees and doing Wile E Coyotes next time. Also the more you do it, the better you get! Today we decided to get better.
The Thang –
Mosey to Oak Alley
To each light-pole – Lunges, Side hops, Bear Crawl, Boo boo bear crawl – right leg, Boo boo bear crawl – left leg, and jog
Mosey to the track/path at Audubon. Run 1/4 mile.
COP #1 – SSH x 25, Mountain Climbers x 20, Slow Squats x 25, LBCs x 20
Run 1/4 mile
COP # 2 – Jack Webb to 10
Run 1/2 mile
COP #3 – A mini circle – Peter Parkers / Parker Peters x 15
Run 1/4 mile
COP #4 – At the benches by the fountain- Dips x 20, One leg squats left x 15 and right x 15.
Run 1/4 mile
COP #5 – LB Twist x 20, Penguins x 20, Hello Dolly x 20
Run 1/4 mile
COP #6 – Regular Squats x 30, Wife Pleasers x20
Run to the flag at a pace that pushes yourself.
Plank o rama at the flag—Regular 45 secs, Southern Gent 45 secs, Yankee Aggressor 45 secs and elbow plank 10 secs ( I shut it down – at time – in hindsight I will push this to the full 45 secs next time) Also sorry to Amnesty who wants to add 5 secs every plank o rama – we were at 50 secs last time so today should have been 55 secs. Next time!
COT – Shout Out by YHC. Lets be grateful for our blessings. Lets make an effort to be forces of positivity in our homes and workplaces.
It was fun to Q this AM (It is always fun!). I’m glad we made the complete loop around Audubon, it will be nice to have that in our bag of tricks. I was pretty psyched to have a 13 PAX. I love all of the different fitness levels and all of us out there working together to get fit and bond. I hope that everyone will continue to EH some friends and keep growing F3 NOLA. If we had 13 guys every workout that would be an excellent goal – it definitely pushed me a little harder today. Remember that we are open to everyone of all fitness levels so bring them out to join us in the gloom.
Tclaps to Sweeper for coming back and joining us! Your Kotter was well played.
Tclaps to all the guys who pushed themselves harder this AM
Tclaps to Blue Dog for stepping up to Q next Wednesday.
Tclaps to All Practice for finishing his 1st F3 workout
Tclaps to the guys who stayed for some pull-ups extra credit
Announcements:
Friday with Roots at Wolfpack Mtn/ St Charles entrance to Audubon at 530AM
Saturday with Rev at City Park @ Storyland 7AM
Monday with Hawgcycle at Pontiff 530AM
Wednesday with Blue Dog at Birdcage/Audubon-Magazine 530AM
