Author: Mr Awesome

About 12 men met at the AO in the gloom, but by the time we reached the second pearl on the string, the PAX was 15 strong.

The Thang

WarmUP COP at the Flag
Exercises in Cadence
Side Straddle Hop x20
LBC x20
Imperial Walker x20
‘Merkin x15
Low Slow Squat x20

Mosey across St Charles into Tulane
karaoke about 15yards each direction to warm up the hips
Indian Run to the NROTC pullup bars

Circuit in teams of 3, two rounds
first round, burpees on the count with 10, second round, just 5 burpees

burpees
‘chair’ dips
merkins
pullups
box jumps

Mosey to Loyola’s West Garage
sprint up the stairs
#tclaps Reluctant Yankee, first to the top

This is where YHC realized a mistake had been made. YHC was ready to be finished with the workout, but it was only 18min old, 27min were still to be told.

So, we caught our breath with a few minutes of ‘Mary’
all exercises in cadence

the real Freddie Mercury x20
flutter kicks x20
toe touch LBC x20
right hip raise x15
left hip raise x15

Lineup for wrestler’s stance walk. Walk back and forth about 12yards

Mosey all the way down the ramp, plank up for the six.
Quicker mosey back to the front of Tulane

Bear Crawl 15yards
Crab Walk 15yards
Lunge Walk 15yards
Bear Crawl 15yards

Mosey back to the flag

1 minute left = #suddenchange (10 burpees)

Circle of Trust

Prayers requested for Agassi’s soon to be Aunt, and for Agassi’s wedding/marriage tomorrow!
#tclaps Agassi!

Remember Psalm 23

The Lord is my shepherd
I shall not be in want.
He makes me lie down in green pastures,
he leads me beside quiet waters;
he restores my soul.

He leads my in right paths for his name sake,
and even though I walk through the valley of the shadow, I will fear no evil,
for you are with me.
Your rod and your staff, they comfort me.

You prepare a table before me in the presence of my enemies,
you anoint my head with oil,
my cup overflows.

Surely goodness and mercy shall follow my all the days of my life,
and I will dwell in the house of the Lord forever.

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Pre Thang

18 men gathered in the gloom on a beautiful October morning. The weather was perfect for an epic beatdown. Tito was ready to Q the first half, and he held nothing back.

The Thang

warm-up mosey to the end of the park (west) then turn around back to the Touchdown Jesus’ front yard for the first COP.

Warm-up COP in cadence

20 – Imperial Walker
20 – Chopping Wood
20 – Low Slow Squat
20 – Arm circles
20 – Mountain Climbers
20 – Cross Fit Merkins
20 – Plank Jacks

#tclaps for Tito who made sure the PAX was quite warm by the end of this warm-up

mosey into the heart of Loyola to the new grassy quad where the old library used to be.
Tito had four bases setup and put the PAX to work in two teams.

First, lung walk indian run all the way around.
Second, jump over your mates in plank position half way around.
Third, relay race: each man sprints the full base path.
somehow the teams got mis-numbered so “everybody won” and all did 10 burpees.

pass the Q to YHC

mosey to Wolfpack Mountain and lineup at the bottom

BLIMPS to the top
run up a floor then do 5, 10 or 15 of the assigned exercise all the way to the top (each member of the PAX could choose whether to do 5, 10 or 15 of each exercise)
Burpees
Lunges
Imperial Walkers
Merkins
Plank Jacks
Squats

Three minutes of Mary COP

LBC x20
Flutter kicks x20
High leg crunches x20

take the stairs down and mosey back to the flag

Post Thang

shout out for Billboard’s dad

Announcements: usual workout schedule, besides the bonus running work before and after the Saturday City Park workout
Still time to register for the #csaup 10/17 Alabama Super Spartan www.spartan.com Team name is F3 New Orleans or F3 NOLA

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YHC is asking for clemency for this late and poorly remembered Back Blast. Newborn in the house, along with two toddlers. Mercy!

12 Pax in the gloom. YHC gave away what was coming by letting the first not of Bring Sally Up play when preloading it on the phone. There were groans all around.

The Thang

Mosey to Loyola for warmup COP in view of Touchdown Jesus

in cadence
SSH x25
Imperial Walkers x25
Hillbilles x15
Merkins x10
Peter Parker x15?

Mosey to Tulane ROTC’s pullup bars
break into four groups of three and rotate between burpees, mountain climbers, pullups and box jumps (modify to stepups if needed). Burpee crew was the count – 12 burpees

Get up on the grass to Bring Sally Up – push-up challenge
YHC and the Pax made it 2min into the 3.5min song and called for mercy.
Recover

Mosey to Wolfpack Mountain

two teams of 6 for an indian run to the top

a mini push-o-rama while waiting for the sun to climb
in cadence
dive-bombers x10 or 8?
something else I don’t remember

Bring Sally Up squat challenge
PAX discovered the joy of talking to forget the burn
#Tclaps to the sun and the city for a beautiful view while our butts and quads were screaming

Sprint to the far stairs and get down as quickly as possible

Mosey back toward the park
#Tclaps for Amensty – whining the most about Sally

6min of Mary (YHC does not remember where we circled up)
in cadence
LBC x25
Parker Peter x15
Hip raises right x15
Hip raises left x15
scissor kicks x20?

Sprint to the flag

Since this is so late, YHC isn’t going to worry about Announcements

Shouted out for the Collins family, Rev and his family…
YHC believes Yeungling did the honors. #tclaps

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Interesting Q – lame back blast

YHC collected some favorite exercises and ages from among the PAX and put together an interesting beatdown in the humidity. Complaining ensued. YHC was pleased.

Mosey from Old Glory in the direction of Broadway, reconsider, head over the the front of Tulane for a warmup COP. Keepin it simple.

in cadence
SSH x20
Windmills x10
Hillbillies (in honor of the long absent Blue Dog who we think is 25) x 25
Pickle Pounders (in honor of the absent Splash who they say is 28) x 28

Mosey down St Charles to Calhoun and the little Loyola hill

Amnesty likes 11s, he’s 47, so we did 47s
run to the top of the hill and hit 40 mountain climbers (counting each leg)
run down and to 7 burpees
up for 41 climbers, down for 6 burpees, you get the picture
it was brutally beautiful. Amnesty is old.

recovery mosey down Calhoun, taking a jag into Loyola for Hawgcycle’s sake

the res. quad looks about 40 yards long, and Hawg (40) likes the boo boo bear crawl
so we boo booed all the way across the quad, switching legs half way there

mosey to the Tulane ROTC pullup bars

team up in 3s (one group of 4) to honor Reluctant Yankee (41) with cross fit ‘mericans, Yeungling (29) with dive bomber ‘mericans and Rev (30 – fartsacked) with burpee pull ups – each team combined to fulfill the total number of reps

before heading back toward the flag, we had to knock out 48 freak nasties (dips) in honor of Roots (48) – we did them in half cadence (down-1, down-2…)

Time was getting away, so we took a long mosey through Tulane all the way to the flag, where Roots had to bail. We still had to honor Tool (38) and his burpees, but to avoid a mutinee, everyone just did 3 reps, while YHC and Hawg did 4 to give the PAX 38.

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The weather felt great when we started at the Bird Cage, but the humidity got really heavy about midway.

tclaps to all who finished this one strong, especially Blue Dog.

The Thang

• Burpees (count as three exercises per rep)
• Jump squats
• High knee jumps
• Cross fit merkins

This part really was pretty devastating. Not much chatter after this.

Mosey to the lighted tree path

Sprint  to band stand

Mary up top in cadence
all had a good time showing off on stage to the tomatoes below

LBC x 20
flutter kick x 20
high leg crunches (toe touches) x15
penguin back scratchers x 20
holy craps (walking planks) x10

Mosey back to the lights

from Light to light
Bear crawl
High pelvis/butt crab walk
Burpee broad jumps
Lunges

COT – it was a lot of heavy breathing

time to go to bed.

peace

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Pre Thang

YHC had to run to the toilet on arrival, so I don’t know much about what went on before we started work, but thanks #tclaps to Amnesty for bringing the flag.

It was a beautiful morning for a butt-kicking.

the Thang

Warmup around the flag

(in cadence)
Side Straddle Hope x15
arm circles x15
reverse the circles x10
seal jacks (side straddle seal claps?) x10

to the pull-up bars

everyone maxes out on pull-ups/dead hangs and negatives while the pax does a whole lot of side straddle hopping

mosey to the goal post

Tabata #1
20 seconds of high intensity followed by 10 seconds of rest

pull-ups/dead hangs
‘mericans
lizard hops
jumping lunges
lizard hops
jumping lunges
pull-ups/dead hangs
‘mericans

mosey to the statue of the most famous bird watcher in history

Tabata #2

dips
box jumps or step ups
‘mericans
plank jacks
–rinse and repeat

mosey to the field of oak trees

Tabata #3

burpees
plank walks
–rinse and repeat three more times

a little chatter about how many burpees folks were able to do. #tclaps to Roots and Hawgcycle for pushing hard

mosey to the backside of the band stand

Tabata #4

wall jumps onto the stage
mountain climbers
‘mericans
dips
‘mericans
dips
wall jumps
mountain climbers

mosey to the flag

#sudden change

#2 min plank-o-rama

Post Thang

announcements – regularly scheduled workouts Friday, Saturday, Monday and back here next Wednesday
Beer ‘race’ Saturday the 15th

shoutout – #tclaps to Reluctant Yankee for prioritizing loving and serving his wife this and the next several Wednesday mornings. Working out and making yourself better is great, but serving with love those God’s given you is much better.

Thanks Hawg for closing us in prayer

Moleskin – too much heavy breathing, not much chatter, besides Amnesty shaking YHC’s hand, looking me in the eye and telling me, lovingly, how much I suck after that beat down.

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Pre Thang

10 pax rolled in slowly on a dark and beautiful morning. YHC was QIC at his first F3 workout in two weeks, feeling a little nervous.

As the clock hits 5:30, “Alright fellas, 100 burpees.” Nobody moved. Nervous glances.

“Happy April Fool’s!”

The Thang

Circle up where the flag should be
Ssh x 25
Good mornings x25
For real 25 burpees – Hawgcycle comes in hot with Old Glory

Walking Lunges x25
Karaoke

COP
Mercs x15
Peter Parker x15
Holy craps aka walking planks x15
Hip raises x15 /2

For real 15 burpees (a few of the Pax are thinking something’s fishy)

Mosey across street
Indian bear crawl to goal post (Mr. Awkward has his showing for the QIC)

Some High Intensity Intervals in small groups (1 min each, 20 sec rest to rotate)
Pullups
Mountain climbers
Jumping lunges

For real 15 burpees (the cat is out of the bag, we’re more than half way to 100 burpees)

Mosey to levee
#Tclaps to the train that turned us away

Mosey to statue

Box jumps or step ups x20 OYO
Dips x20
Inclined mercs x12

For real 15 burpees

Mosey into the open field where the movie stars are parking in the dark

COP (don’t get run over)
Leg lifts x15
Lss x15
LBC x15
Imperial Walkers x15
High crunches x15
Same position back scratchers x15

For real 15 burpees

Mosey to the Flag
Final 15 burpees, that was 100, Happy April Fool’s Day
#Tclaps to Hawgcycle for catching up along the way to get his full 100

Post Thang

YHC got to name his first FNG with once-a-year-spontaneous-wit; welcome to F3 Chaka Spawn. #Tclaps to Chaka Khan on bringing the FNG.

Shout Out

praying for those fighting prostate cancer, Rev and RY on their travels
thankful for the health to work hard

Announcements

Friday, 4/3 with Splash (VQ) at Wolfpack Mountain
NO Workout Saturday, 4/4 – a few Pax running the Crescent City Classic
Monday, 4/6 with YHC at Rock City
Wednesday, 4/8 back to the Birdcage with a specially brewed Roots Q’ed beat down

PS – CSAUP?

anyone interested in the 7/27 GO RUCK in NOLA?
10/17 Spartan Super in Alabama?

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#Tclaps to the six who braved the rain, or YHC says, enjoyed the rain, this morning. YHC had a plan for the opposite end of the levy this morning…there was a lot of moseying. #Tclaps to Cotton for staying with PAX.

the Thang

Mosey to the Bandstand. First COP out of the rain on the bandstand.

SSH x25
Imperial Walkers x25
Squats x20
Peter Parkers x10
‘Mericans x10
Parker Peters x10
10 over and back wall jumps on the band stand and back out to the rain

Mosey across Magazine for MOM
but first, a #SuddenChange and a log roll to the tree to circle up (embrace the wet)

LBC x25
Mountain Climbers x25
Luganis (piked crunches) x15
Hip Raises x15 each side (thanks for these killers Rev)

Mosey toward the Levy #SuddenChange

Partner up at the levy for buddy carries up then 25 calf raises with the buddy on top and wheel barrow down then switch.

#Tclaps to Cotton for making a joke here that YHC didn’t get until after lunch…

Cotton is soft.

Sprint up and back down then 10 burpees before the long Mosey back toward the flag
20 yards or lunges, 8 or so yards of backwards lunges

Partner up at the pullup bars, burpees got the time
burpees, mountain climbers, pull ups,

Finish with a 30 count (thanks to the tomatoes’ coach for the count from distance) in the plank.

Shout Out
Reveille and YHC had a successful charity banquet last night.
Prayers for Channel Mullett’s dad, YHC’s dad (back surgery) and Rev’s father-in-law.

Announcements

Friday with Roots at Wolfpack Mountain
Saturday with Rev at the Mothership (City Park by the Great Lawn)
Monday with Hawgcycle at Rock Cityn (Pontiff Playground)

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Pre-Thang

Seven men put down the beads, brassieres, booze and painted shoes for a Fat Saturday beatdown at City Park. The weather was particularly amenable.

the Thang

mosey to the backside of the Great Lawn

#tclaps to the Pax: no one was late

Warmup COP in cadence

20x SSH
20x Imperial Walkers
10x LSS
10x Beyoncees (thanks BlueDog)
10x ‘mericans

Short Mosey to some nice concrete benches – grab some stone (in cadence)

12x stepups
12x dips
8x decline ‘mericans
8x incline, wide grip, ‘mericans
12x stepups

Mosey around back of NOMA and stumble upon two little hills about 20 yards apart

OYO – start with 1 cross-fit ‘merican, sprint to the other hill, 9 burpees
sprint back, 2 cf’mericans, sprint again for 8 burpees and so on til 9 cfms and 1 burpee

#tclaps to Roots for leading the PAX

Mosey around the pond toward the baseball field

COP – 5minutes of Mary in cadence

20x LBCs
12x Hello Dollys (no rest)
12x Rosalitas
20x Freddy Mercurys
12x back scratchers
12x high leg crunches

Mosey to the outdoor gym

Circuit #1 (20sec/exercise): overhand dips, monkey bars, reverse grip pullups (chinups), inverted rows, dips, pullups, balance beam
Circuit #2 (10sec/ex): overhand dips, monkey bars, reverse grip pullups (chinups), inverted rows, dips, balance beam, balance beam

Mosey to NOMA and find some nice stairs on the side

OYO – up the stairs, 10 jumping lunges, up the stairs 8 jumping lunges, 6, 4, 2
#tclaps to Tundra leading the PAX
Sprint the NOMA circle

Mosey back to the Peristyle

line up on the ~24+in ledge and look at the pond
dips in cadence x20
20 boxjumps or stepups OYO

Mosey to the flag for 2 min of plank-o-rama

COT

Announcements:

Feb 21 is the Fallen 5k Register Here. (no City Park workout)
Monday – Rawk City @ 5:30 w/Hawgcycle – Pontiff Park in Metairie
Wednesday – Birdcage, Magazine entrance of Audubon @ 5:30 – in search of Q
Friday – Wolfpack Mountain, Front of Audubon Park – 5:30am w/ Roots

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