F3 New Orleans

Author: Hawgcycle

  • 3 is a Magic Number

    3 committed men set out in the Metairie gloom for another #RockCity beatdown.

    The Thang

    • Mosey to the end of the main field for our Warm-Up
    • Warm-up COP: SSH IC x 30; Merkins IC x 15; Low Slow Squats IC x 15; Imperial Walkers IC  x 30; Good Mornings IC x 15; Forward Arm Circles IC x 20;; Backwards Arm Circles IC x 20
    • Mosey to the Rock Pile. Select your rock and Mosey to the Outhouse.
    • 3 sets of People’s Chair con roca in your lap. Roughly 45 seconds each.  40 toe raises IC between each set:  Regular, feet out, pigeon-toe.
    • Roots Rock must not have been as stanky this morning. Either that or he just didn’t care.
    • Mosey to the hill
    • 11s – Leave rock on one side for bench presses. Run over hill and do burpees on the other side.
    • Mosey back to the flag football field.
    • 6 MOM: LBT IC x 40; Flutter Kicks IC x 30; Rosalita IC x 20; Real Freds IC x 20; Superman (about 45 seconds)
    • Mosey to the flag
    • Horse to stables back to the Flag.

    Moleskin

    Chard!  Where y’at?  We need you.  We had a competing group of men working out on the track this morning.  If we see them there again, we will have to EH them.   Amnesty was full of #mumblechatter at during People’s Chair.  It was helpful for getting through the pain.

    Shout Out

    YHC kept the COT short and sweet to help Roots get to work on time.  Prayers were said for those traveling and for Amnesty’s Dad.

    Announcements

    • Wednesday – 5:30 @ The Birdcage
    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – 7:00 @ City Park

    FYI – I need someone to Q for Easter Monday.  I have to travel for work that day.

  • We Fought the Law and the Law One. Part Deaux

    7 men met this morning in an anything but gloomy City Park gloom.

    The Thang

    • Mosey to end of great lawn for Warm-up COP
    • Warm-up COP: Merkins IC x 15; (Bubba takes QIC) SSH IC x 15; Low Slow Squats IC x 15;  Imperial Walkers IC x 12; Mountain Climbers x 15; (Maverick takes QIC) SSH IC  x15; Squats IC x 15; Peter Parkers IC x 15
    • Mosey to the field by Tad Gormley
    • Tabata (20 seconds AMRAP followed by 10 seconds rest): Burpees, WW3 sit-ups, Merkins, Squats, Repeato
    • Looks like the Tad might be open.
    • Tad is Open! Convict Clean-up crew is preparing for a Track Meet.  We join them by doing some 22s (the big ugly cousin of 11s)on the bleachers.  Incline Merkins at the top and Freak Nasties at the bottom.  We got up and down the bleachers about twice before the Po-Po kicked us out.
    • New plan – Mosey to the Olympic Track
    • 5 Rounds of Tyson. 40 reps of each exercise:  Burpees, Squat Jumps, Larry Craigs, Line Hops IC.
    • Mosey back to the Great Lawn for a date with Mary.
    • 6MOM: LBC IC x 40; Flutter Kicks IC x 30; Russian Twists IC x 15; Superman to Boat x 3 min.
    • Sprint across the Great Lawn to the flag.

    Moleskin

    T-claps to Bubba and Mav for Qing the warm-up.  They both did a great job.  I look forward to their upcoming VQs.  It was disappointing to be chased from the Tad again.  Luckily City Park is such a great AO we don’t really need the Tad.  We will get back in there some day.  All in all the man could not keep us down. T-claps to Roots for Larry Birding most of the day.  T-Claps to Maverick for Larry Birding Round 4 of Tyson.  Your consistency is certainly making you stronger brother.  Same with Bubba – I can already see the difference.

    Shout Out

    Continued prayers for Bubba and his family as they prepare for 4.0.  Prayers for Yankee as he is now in Spain, responsible for 30+ teen girls.  Prayers for both Channel Mullet’s and Amnesty’s Dad battling prostate cancer.  Praise that the cancer is localized and treatable in both situations.  Thanksgiving for Hogs for the cause and all the money they have raised for pediatric brain cancer.

    Announcements

    • Monday – 5:30 @ RockCity (Pontiff by the track)
    • Wednesday – 5:30 @ The Birdcage (Audubon by the Magazine Entrance)
    • Friday – 5:30 @ Wolfpack Mountain (Audobon by the St. Charles Fountain)
    • Saturday – CSAUP – CCC 10K – No workout at City Park

    We are planning a *convergence to celebrate the six month anniversary of F3 Nola.  We are calling all men to meet at the shovel flag in City Park at 0630 April 18th.  Let’s get at least 50 men for that workout.  Start planning now.

    *Convergence: The act of bringing disparate #Thangs together, whether they be #Workouts, ideas or the shards of a man’s broken heart.

  • Love the Rock

    4 men set out into the Metairie gloom to #getbetter this morning.

    The Thang

    • Mosey to the Rock pile for our Warm-Up
    • Warm-up COP: SSH IC x 30; Good Mornings IC x 15; Squats x 20; Mountain Climbers IC  x 30; Forward Arm Circles IC x 20; Backwards Arm Circles IC x 20
    • Select your rock and Mosey to the Flag Football Field.
    • Rockbata: Row, Toe Raises, Chest Press, Squat Jumps. X2
    • Jack Webb across field – 4:1 ratio of lunges to squats con roca.
    • Mosey to the playground
    • 2 men do pull-ups while the other two do dead-lifts, then flapjack. Dead lifts have the count.  Completed 3 sets (15 reps,10 reps,5 reps)
    • Mosey to the soccer field. Roots and Amnesty drop their rocks at one corner of the field and proceed to sprint to the opposite corner via the track.  YHC and RY run our rocks across the field to the opposite corner – The Race is On.  #GeorgeJones
    • 5 burpees
    • Stations: One corner is Curls, opposite corner is squat presses.  One man (or team of two) is at each station while the other man (or team of two) runs from station to station around the track (220 yards).  Do as many of the designated exercise as possible until someone arrives at your station – then sprint to the next station via the track.  We completed 1.5 sets (approximately ½ mile, 40 curls, and 45 squat presses
    • Mosey back to the Rock Pile
    • Horse to stables back to the Flag.

    Moleskin

    • T-claps to RY for selecting his rock so quickly this morning. He was the first one ready to go.  Roots later pointed out the special relationship RY had with his rock during the Rockbata Toe Raises.
    • It was great to have Amnesty Kotter. I think Amnesty leads F3 in Kotters.  Whatever it might be, injuries, conferences, vacations, sickness, etc., he just keeps bouncing back. #Mystikal  You can’t keep the man down.
    • T-claps to RY for pushing YHC on the race back to the flag.  I am pretty sure he is faster than me, but I am trying to keep him from figuring that out.

    Shout Out

    Prayers for loved ones with cancer, pending trips, and job decisions.

    Announcements

    • Wednesday – 5:30 @ The Birdcage w/ RY
    • Friday – 5:30 @ Wolfpack Mountain – Roots.
    • Saturday – 7:00 @ City Park

  • 4 x 100

    4 strong this morning, on a beautiful NOLA day.  A lot of men with other commitments, so Rev and YHC split the Q.  We definitely need more Qs.  If you have come to a couple of workouts, you are ready.  Let Yankee know that you would like to Q and he will work you into the “schedule.”

    The Thang

    Rev on Q

    • Mosey to NOMA
    • Warm-up COP: SSH IC x 25; Low Slow Squats IC x 15; Knee slaps IC  x15; Merkins IC x 10;
    • Mosey to the new stairs Rev found at that side of NOMA
    • What started as 11s, but ended as approximately 5.5s: Run 11s on the stairs on the side of NOMA.  Start with 10 burpees at the top and 1 squat at the bottom.  Rev called it off after 5 burpees at the top and 6 squats.  People’s chair as we waited for the six.  (Total of 45 burpees – remember that for later)
    • Mosey for about an 1/8 of a mile
    • Jack Webb Tribute to RY. Start with 1 Merkin and 1 air press…workup to 10 merkins and 10 air presses.  #MumbleChatter – Rev assured Maverick and Bubba that these are very easy.  YHC made sure to let them know he was lying and these things suck…really suck.
    • Mosey to outdoor gym
    • 4 Stations: Pike Sit Ups x 20, Lateral hops, Dips, Pull-ups/dead hang.  Pike sit ups were the count.  1 Rotation.

    Hawg on the Q.

    • Mosey to the teeny soccer field.
    • Ark Loader: To Midfield and back (about 70 yards total) – Bear Crawl, Crab Walk.  To Penalty Box and back (about 30 yards total) – Duck walk, Frog, Crawl Bear, Walk Crab  #MumbleChatter – A ref, presumably for a teeny soccer game later, thought it was important to tell us how strange we looked during our Crawl Bear.  Good thing this guy has never seen us do Wife Pleasers or Teabaggins.
    • Mosey to a tree in the middle of the disc golf course
    • Each man runs to 1 of 4 disc golf holes and does the number of burpees listed on the sign (5, 8, 9, or 10). After completing the burpees run back to the tree and start doing LBCs until the six.  Finished when each man has completed all 4 holes. (Total of 32 bupees – brings count to 77)
    • Mosey back to the great lawn stopping to do three sets of burpees along the way. Sets of 8, 8, and 7.  (Total of 23 burpees – brings count to 100)
    • Low plank for a 15 count and sprint to the flag.

     Moleskin

    This workout was low on numbers but big on pain.  11s are definitely tough when burpees are involved.  This was a lesson that I learned at the hands of Gandolf during the kick off in October, but something YHC needed to be reminded of today by Rev.  YHC got excited about the number of burpees in the first half of the workout and decided the PAX would appreciate getting to 100.  Great coffeeteria afterwards with Mav and Bubba.

    Shout Out

    Congratulations to Bubba as he and his M prepare for the arrival of Bubba 4.0 in April.  April is a great month for birthdays (crawfish boil every year).  Prayers for Maverick as he haa big week coming up this week.

    Announcements

    • Monday – 5:30 @ RockCity (Pontiff by the track)
    • Wednesday – 5:30 @ The Birdcage (Audubon by the Magazine Entrance)
    • Friday – 5:30 @ Wolfpack Mountain (Audobon by the St. Charles Fountain)
    • Saturday – 7:00 @ City Park (Peristyle) and Hogs for the Cause. Come out and support Tito’s team Fleur De Que.  http://www.hogsforthecause.org/

  • Stanky Rock

    5 strong this morning, including our first FNG to #RockCity in many moons.  Thanks to Yankee for reminding YHC about the disclaimer as we headed out into the gloom.

    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; Squats x 20; Forward Arm Circles IC x 20;; Backwards Arm Circles IC x 20
    • Select your rock and Mosey to the Outhouse. (Another unintentional post warm-up rest period as we wait for Yankee to find the perfect rock.)
    • 3 sets of People’s Chair con roca in your lap. Roughly 45 seconds each.  40 toe raises IC between each set:  Regular, feet out, pigeon-toe.
    • It was during the calf raises where Roots began to ponder, out loud mind you, if the stanky smell was his breath reflecting off of the rock or the rock itself. He decided it was the rock itself; however, I doubt the rest of us were very convinced of that conclusion.
    • Mosey over the Hill to the jogging path on the other side.
    • Indian Rock Run: Pax in a line carrying rock Cusak style.  Man at back of the line, runs to the front of the line carrying the rock anyway he wants.  This continued for about an 1/8 of a mile.
    • Bleachers: Right Leg Step up IC x 16, Decline Merkin IC x 8, Left Leg Step up IC x 16, Incline Merkin IC x 8…repeat decreasing Step up reps by 4 and Merkin reps by 2 each time for a total of 4 sets.
    • Mosey to the Bird Sanctuary
    • A minute and a half of Mary: LBT IC x 50; Crunchy Frog IC x 15
    • Mosey to the flag
    • Fence Chunkers x 16 (that’s a very rough estimate)
    • Mosey back to the Rock Pile. (Hopefully Yankee remembers where he dropped his rock this time. He obviously did not last time.)
    • Horse to stables back to the Flag.

    Moleskin

    On my way to the workout, YHC EH’d Ëcks as he was out jogging.  Yankee is trying to take credit by insinuating that Ëcks was jogging to the workout because he had already EH’d him.  I propose we change his name from Reluctant Yankee to No-good, dirty, lyin’, FNG-stealing Yankee.  It’s a thought.  It is great to actually have someone else from Metairie coming to the Metairie workout.  I am looking at you Chard and Channel Mullet.  T-claps to the Pax as we did a lot of mosying with the rocks today.  I think the Cusak Run was a hit.  That will have to be revisited.  T-claps to Mr. Awesome and Yank for their pace back to the flag.  YHC tried to catch Yankee but I didn’t come close.

    Shout Out

    We gave thanks for our health and the opportunity to come out and get stronger physically, mentally, emotionally, and spiritually.  We prayed for those facing cancer and for their families.  God give them the strength to defeat this horrible disease.

    Announcements

    • Wednesday – 5:30 @ The Birdcage w/ NGDLFNGSY
    • Friday – 5:30 @ Wolfpack Mountain – Ninja on the Q.
    • Saturday – 7:00 @ City Park

  • Dance Like a Fly, Bite Like a Mosquito

    YHC was the first person in my junior high to defeat Mike Tyson in the NES version of Mike Tyson’s Punchout.  This was before we learned about the cheat code that would take you straight to him, or Buster Douglas did it in real life.  That was definitely the biggest accomplishment of my life at the time, and may still rank number one.  We worked out with Tyson today at #RockCity.  We did not go a full “Ten Rounds with Tyson” like the name of the F3 workout supposes.  Today we only did three rounds, but that counts as a full match in the Nintendo version.

    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; Squats x 20; Forward Arm Circles IC x 20;; Backwards Arm Circles IC x 20
    • Select your rock and Mosey to the Flag Football Field. (Selecting the rock has become the most difficult part of the workout for Yankee.)
    • Rock COP: Squat Press IC x 12; Back Rows IC x 12; Curls IC x 12; Toe Raises IC x 40 (The Pax particularly enjoyed that one); Shoulder Shrugs IC x 20; Dead-lift IC x 10;
    • Mosey to the Hill
    • Hill “Sprints”: Run con roca as fast as you can over the hill and to the fence on the other side.  That’s one.  Run back con roca.  That’s two.  Go to 10.
    • Mosey over the hill and onto the Soccer/Baseball/Pee-wee Football field.
    • 6 MOM: LBC IC x 50; LBT x 50; Flutter Kicks IC x 40; Russian Twist IC x 25; Mosey to the sideline
    • Three Rounds with Kid Dynamite – Rocks are placed at midfield. One round consists of running from the end line to midfield and doing said number of reps of said exercise with your rock.  Then run sin roca to the opposite end line for 10 burpees.  Run back to mid-field for more reps of said exercise with your rock.  Finish by sprinting back to the start sin roca.
      • Round 1: 15 Shoulder Presses
      • Round 2: 10 Rows
      • Round 3: 10 Curls
    • Mosey back to the Rock Pile. (Hopefully Yankee remember where he dropped his rock.)
    • Horse to stables back to the Flag.

    Moleskin

    Great workout today.  YHC was very excited to see 7 strong this morning.  T-claps to Roots for squeezing a Metry workout into his new schedule.  He was certainly digging deep and pushing us during the workout.  Good to have you there brother.  T-claps to Mr. Awesome and Rev for pushing the pace today.  It’s also always good to see Tundra on a Monday.  We will miss him come July.

    Shout Out

    We gave thanks for our health and the opportunity to come out and get stronger.  We lifted up those that are not as fortunate right now, specifically Channel Mullet’s dad and Lo Pair.  We prayed for their recovery and God’s comfort and strength through the process.

    Announcements

    • Wednesday – 5:30 @ The Birdcage w/ Mr. Awesome
    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – 7:00 @ City Park
    • Sunday – Shamrockin Run http://shamrockinrun.com/register Online registration closes 3/10.

  • Reservoir Dogs

    Four grown men met at a slightly displaced shovel flag in a soggy Metairie gloom for some of YHC’s favorite #RockCity excercises.

    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; Forward Amr Circles IC x 20; Backwards Arm Circles IC x 20
    • Select your rock and Mosey to the Flag Football Field.
    • Rockbata: 20 seconds full out, then 10 seconds rest – Squat Press, Curls, Shoulder Press, Row – Repeato
    • Mosey to the hill
    • Jacob’s ladder to hell: Run over the hill con roca and do 1 burpee.  Back over the hill con roca and do 10 chest presses while lying in a puddle of agua fria. Repeato, adding one burpee each time, finishing at 7.
    • Mosey back toward the flag football field.
    • Boss Keane’s Rock Pile – Moved the rock pile 6 times.
    • 6 MOM: LBC IC x 50; LBT IC x 50; Russian Twist IC x 30; Flutter Kicks IC x 30; Back-Scratchers IC x 30
    • Mosey back to the rock pile to return the Parish Property that we borrowed.
    • Horse to stables back to the Flag.

    Moleskin

    After Katrina, the Parish has designated Pontiff Playground to be used as an emergency reservoir in case of a major flood.  Needless to say, it doesn’t drain well after a rain.  I knew it was going to be pretty wet after the rain last night and had to make a decision if I wanted to keep the ladder to hell in the workout today.  My decision to keep it in the work out led to a lot of #mumblechatter coming from Yankee.  I didn’t really catch all of it. I believe it was directed at YHC and it seemed to be fairly negative.

    I was really happy with the way my shirt looked after this workout.  I was going to post the picture, but I don’t think I have the ability to do that anymore.  Anyway, it was real dirty.

    Again, I know there has to be a better way to say this, but there were some really big rocks out there today.  T-Claps to everyone for their selections.  We are definitely getting stronger.

    Shout Out

    Prayers lifted for friends dealing with cancer.  Also prayers for children battling the flu.

    Announcements

    The shirt order is now closed.  We received 32 shirt orders.  Thanks to everyone that supported F3 by ordering a shirt.  You should receive it in 3-4 weeks.

    • Wednesday – 5:30 @ The Birdcage w/ Rev
    • Friday – 5:30 @ Wolfpack Mountain w/Roots
    • Saturday – Back to City Park – RY takes the Q.

  • Mary Mary

    5 hard-core men showed up in the cold, rainy Metairie gloom for a #RockCityBeatdown.  YHC has been paying the price for my decision to run the #Fallen5k barefoot.  In light of a bloody nub for a pinky toe and a gallon of lactic acid still sitting in my legs, YHC decided to focus on arms and core today.  Yankee thought my teaser tweet last night about Rocks and Jack Webb had backfired as we started out by ourselves at go-time, but luckily for us our numbers increased by 150% before we selected our rocks.

    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; Forward Amr Circles IC x 15; Backwards Arm Circles IC x 15
    • Select your rock and Mosey to the Flag Football Field.
    • Rock COP: Jack Webb with Rocks (We made it to 7); Curls IC x 10; Rows IC x 12; Dead-lift IC x 10; Shoulder Presses IC x 10; finish with one set of 8 Jack Webb reps.
    • Mosey to the Football Field
    • 6 MOM: LBC IC x 40; Freddy Mercury IC x 40; Flutter Kicks IC x 40; Russian Twist IC x 25; Hello Dolly IC x 30; LBT IC x 40; Back-Scratchers IC x 30
    • Mosey to the sideline
    • Modified Carse:
      • Set 1: Bear Crawl to midfield and back (50+ yards); 18 reps each of Squat Press, Curls, Rows OYO
      • Set 2: Bear Crawl to midfield and back; 15 reps each of Squat Press, Curls, Rows OYO
      • Set 3: Bear Crawl to midfield and back; 12 reps each of Squat Press, Curls, Rows OYO
      • Finish with one last Bear Ccrawl
    • Mosey back to the Rock Pile.
    • Horse to stables back to the Flag.

    Moleskin

    The cold certainly seemed worse today after our upper 70s temps yesterday.  T-claps to everyone for making it out out of the #fartsack and into the #gloom.  Not a lot of running, but a good solid workout.  I think the Pax enjoyed the Mary Marathon.  The Rock Jack Webb was as tough as expected.  This definitely gives us a baseline to improve upon. T-Claps to the Pax for pushing the tempo during the modified Carse – The QIC was the 6 in every set.

    Shout Out

    We prayed for a couple of specific prayer requests.  Mr. Awesome also provided a reflection on the Lenten season and how God rewards the time we spend in prayer.  He encouraged the Pax to take some extra time for prayer and reflection and we won’t be disappointed.

    Announcements

    If you want an F3 Nola shirt you must pre-order before 2/28.   Prices range from $20 to $33.  You can get free shipping on orders over $75, so you can save about $6 if you can get 3 or 4 people to go in together.  Pre-order here:  http://f3.mudgear.com/collections/la-new-orleans/products/f3-new-orleans-pre-order

    T-claps to all that participated in the Tulane Naval ROTC Fallen 5K is this past weekend.  http://tulanenrotc.com/fallen-5k/.  Great turnout for a great cause.

    • Wednesday – 5:30 @ The Birdcage w/ Rev and Yank
    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – Back to City Park – Amnesty makes his return (no hamstring exercises).

    -Hawg

  • First Annual Rock City Lundi Gras

    Two responsible men met at the VSF for the first annual #RockCity Lundi Gras #beatdown.  We enjoyed excellent weather.

    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; Forward Arm Circles IC x 20; Backwards Arm Circles IC x 20
    • Select your rock and Mosey to the Flag Football Field.
    • Rockbata: Squat Press; Rows; Dead-Lift; Curls; Rinse and Repeat
    • Mosey to the bathrooms
    • People’s Chair (45 sec.); Shoulder Press IC x 10; People’s Chair (30 sec.)
    • Mosey to the hill
    • Modified Jacob’s Ladder: Run rock over hill to other side, put rock down and do 1 burpee.  Run rock back over hill and do 10 rock bench presses.  Repeat increasing burpee count by 1.  Always do 10 rock bench presses.  Finish after 7 burpees and a final 10 rock presses.
    • Mosey to the Little League field. Rev helped out YHC by switching rocks. I wonder if he would have done it if he had known how far we were going to mosey.  I knew, so I was more than happy to switch.
    • Step ups con roca – Right leg x 10, Left leg x 10.
    • Mosey to the main field
    • 6 MOM: LBC x 30 IC;  Russian Twist  x 25 IC; Back Scratchers x 25 IC; Flutter Kicks x 20 IC
    • Mosey to VSF and do two fence chuckers
    • Continue Mosey back to the Rock Pile.
    • Horse to stables back to the VSF.

    Moleskin

    T-claps to Rev for showing up on Lundi Gras and pushing me to get better.  YHC could not have done it without you brother.  I did not realize that Jacob’s ladder leads straight to hell.  It provided YHC with a quality #beatdown.  I will revisit that one.

    Announcements

    If you want an F3 Nola shirt you must pre-order before 2/28.   Prices range from $20 to $33.  You can get free shipping on orders over $75, so you can save about $6 if you can get 3 or 4 people to go in together.  Pre-order here:  http://f3.mudgear.com/collections/la-new-orleans/products/f3-new-orleans-pre-order

    The Tulane Naval ROTC Fallen 5K is this week.  We will run this race in lieu of our Saturday workout at CP.  Here is the link:  http://tulanenrotc.com/fallen-5k/

     

    • Wednesday – 5:30 @ The Birdcage w/ Rev or Yank
    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – Tulane NROTC fallen 5K @ The Birdcage

    -Hawg

  • 31 Flavors of Pain

    We gathered three strong at the virtual flag in the Metairie gloom.  Once the Warm-up COP started we saw Rev and Mr. Awesome coming in hot with the flag.  They planted it and sprinted hard to join us.  We found out later, the flag was wandering through the mean back streets of the OM.  Of all the things Mr. Awesome is awesome at, apparently short-cuts to Metairie is not on the list.  At any rate, their time from car to flag plant to warm-up COP was pretty impressive.

    Today’s workout was inspired by the Playground’s namesake Wally Pontiff.   While at LSU Wally wore number 31.  You can read about Wally and the foundation created in his honor here:  http://www.wallypontiffjr.org/

    The Thang

    • Mosey to the Rock pile for our Warm-Up
    • Warm-up COP: SSH IC x 31; Imperial Walkers IC  x 30; Mountain Climbers  IC x 29; Low Slow Squats x 28
    • Select your rock and Mosey to the Flag Football Field.
    • 6 MOM: LBC x 27 IC; Freddy Mercury x 26 IC; Russian Twist x 25 IC; Back Scratchers x 24 IC; Flutter Kicks x 23 IC
    • Mosey to the other side of the jogging path
    • Modified Tabata: Shoulder Press x 22 OYO; Rows x 21 OYO; Squats x 20 OYO; Curls x 19 OYO; Shoulder Press x 18 OYO; Rows x 17 OYO; Squats x 16 OYO; Curls x 15 OYO
    • Mosey to the hill
    • Bear Crawl to the top and Bear crawl down – 14 bunny hops In Cadence over rock
    • Crawl Bear to the top and Crawl Bear down – 13 Presses with rock
    • Mosey to the far end of the flag football field
    • Rock COP – 12 Dead Lifts; 11 Rows; 10 Rock Burpees
    • Mosey to the Soccer field
    • Rock COP: Squat Presses x 9 IC;  Rows x 8 IC; Curls x 7 IC; Squats x 6 IC
    • Rock Suicides:
      • Sprint to 50 and back – 5 Rock Burpees
      • Sprint to 40 and back – 4 Rock Burpees
      • Sprint to 30 and back – 3 Rock Burpees
      • Sprint to 20 and back – 2 Rock Burpees
      • Sprint to 10 and back – 1 Rock Burpee
    • Mosey back to the Rock Pile.
    • Horse to stables back to the flag.

    Moleskin

    Great workout today.  As Chaka said, it’s a great way to start the week.  YHC was not sure of how the timing on this would be, but it worked out perfectly.  It seemed like everyone pushed themselves hard and got a good work out .  It was great to have Amnesty back from Hawaii where he introduced F3 to a co-worker.  If we want to add them to the expansion list, count me in.

    Shout out

    Amnesty reminded us of the object lesson these rocks provide.  We are able to push ourselves to get better knowing that our F3 brethren are there to help when needed.  Mr. Awesome led us out in prayer.

    Announcements

    • Wednesday – 5:30 @ The Birdcage w/ Rev
    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – 7:00 @ CP (Peristyle) w/ Mr. Awesome.