Well the ISI challenge brought a record crew to Colisseum Square run. 10 PAX headed out after finding the correct starting spot (bigger round fountain on the uptown side of the park.) Headed down to Melpomene then up to St.Charles for a run in the Neutral Ground. Fast group made it to Napoleon (others turned earlier) then down to Magazine and back to the start. Lead group paced at 8:10 mile with the last 2 miles under 8! At the imaginary flag- misordered name-o-rama and countoff and then a prayer for charity. Great morning!
Author: Nip-Tuck
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That is of course, UTHITFME
Perfect temperature lead to a Pax of 19!!
Disclaimer and brief introduction to one FNG.
Quick mosey through the parking lot to the bandstand for our first COP #1/warmup. SSHx 20, Plank jacks x 20 Mountain climbers x 20, finished with Box jumps x 20
Slow mosey with grumbling/mumblechatter from Seaman to the track and sprint to the row bar.
COP #2. At the row bar broke into 4 groups. Group 1- Rows, Group 2- Burpees, Group 3- lateral Line jumps, Group 4- squats. The burpees led the pace and we rotated when they were done.
Mosey to the imaginary bollards.
COP #3. Bear crawl to light one, SSH +jump to 2nd, bear crawl to 3rd. Diagonal broad jump to 4th, bear crawl to 5th.
Indian run to front of zoo.
COP #4. Dips x 20, right leg step ups x 15, dips x 15, left leg step ups x 15, dips x 15, right leg power ups x 15, inclined merkins x 15, left leg power ups x 15, declined merkins x 10.
COP #5 Broke into two groups. Group one, ran back towards the park and around the median. Jog the first half, sprint the second. Group 2 did squat jumps while they ran. When everyone back swapped tasks.
Indian run to pull-up bars.
COP #6 PIMPS x 2 cycles. Broke into 5 groups and rotated through PIMPS twice with 10 pullups setting the pace. (PIMPS= Pull-ups, imperial walkers, Merkins, plank-jacks and squats)
Mosey to the golf course for some Mary
COP#7 Mary time- LBC x 20, LBT x 20, Russian Twist x 20, flutter kick x20, hello Dolly x 20
Mosey to the flag
count off, Named the FNG (friend of Hawgs from OOT, minister and horse trainer and more. Tried to remember name of last triple crown winner but never could. So he ended up as Mr. Ed. On a side note it was American Pharoah which would have been good as well. )
Announcements and a prayer. Great morning to be in F3!
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Traffic in Audubon
Must be October based on all the foot traffic/bystanders in Audubon Park this morning (just not sure mother nature has gotten the message yet- still hot/humid!) We made a good impression- lots of “good mornings” as we mosey’d here and there (usually RY does the most park outreach, but the whole PAX took over today.)
Began with a nice mosey/jog around the parking lot then over behind the bandstand for some work
COP1- SSH x 20, mountain climbers x 20, Jump-ups x 20, Pool-ups x 20 Then mosey to the Row bar as we begin our lap around the track.
COP2- Split into 4 groups and Rotated. Group 1- Burpees x 10, they led the count. Group 2- Rows, Group 3- Squats, Group 4- Lateral line jumps
Indian run to the lit grassy field on the right past the bridge to the golf course.
COP3- Circle/wave of Burpees. Plank-walk while not doing burpees, Started with 1, then 2 with person next to you starting after you finished 1st burpee, then 3, then 4, then 5. (only 15 total- but felt like more with the plank walk and no rest)
Indian run to the fountain
COP 4- Right leg up x 20, Dip x 20, Left Leg up x 20, Inclined Merkin x 15
Indian run to the grassy area by the golf green on the left across from the water fountain for some mary
COP5- LBT x 20, Russion twist x 20, Superman for 15 sec x 2, Real Freddy Mercury x 20, Dying Cockroach x 20, V-up x 20
Indian Run to the Pull up bar
COP6- split into 5 groups for BLIMP (no S) and rotated. Burpee x 10 led the way and count, Lunges, Imperial walker squats, Merkins, Pull-ups
Time to mosey back to the flag area (no flag). Jog for 2 painted men on the track then sprint one.
Counted off. name-o-rams, announcements, prayer. Another great morning to be in F3!
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Channeling Sergeant Merwin J Toomey
The gloom was lifting and rain abating when 14 young recruits and I ventured out at the Birdcage. Disclaimer. I am not a professional trainer, heck I’m not even semi-pro, but we all have to do our part.
Mosey towards the Fly. Stop in front of the zoo first.
COP 1- SSH x 25, Plank Jacks x25, Mountain climbers x 25, Seal jacks x 25 10 Burpees
Mosey to the Levee by the soccer fields.
stopped for 10 burpees on the way (20 total)
Levee COP 2- 7’s (instead of 11’s) with ascending count of squat jumps at the base and a descending count of Merkins at the Apex
Mosey to the soccer field
10 burpees (30 total)
COP 3 partnered runs- #1 1 runs backwards across field and returns forward while other partner lateral line jumps. then swap. #2. 1 side steps across right leg and back left leg while other partner lunges. then swap. #3. Sprint across and back while partner river dances then swap.
10 burpees (40 total)
COP 4 Bear went over the mountain. Bear crawl over the hill and back while partner plank walks) then swap
10 burpees (50 total)
Running our of time. Fast mosey back. Stopped twice to let stragglers catch up. 10 burpees each time instead of planking (70 total)
Sprint to the flag.
Count off, name-o-rama, named the FNG (who is a big dude that normaly carries a gun and I can’t believe you all made me name him Lacey). Prayer of gratitude as we watched the real sergeant run by with some ROTC cadets. Great morning to be in F3!
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Getting in 9 holes the hard way
In the spirit of 40 something year olds winning and finishing second in the Open, I had the privilege to lead a crowd of 30 and 40 somethings (no “Hate” and no “Respect” this morning.) Also they have blocked off part of the running track at Audubon so we improvised.
Started with a PAX of 10, RY showed up at the first to bring us to 11.
Mosey to the Grandstand
COP#1 SSH x 20, Mountain Climbers x20, Jump ups x 20, pool outs x 20 (done while standing pushing yourself up on a platform at chest height to resemble getting out of the pool)
Mosey to the golf course where we “played 9” in a somewhat random order
Hole 7- Sprint the length of the Par 3. 3 Burpees and 20 Merkins
Hole 8- SSH the length of the Par 4. 4 Burpees and 20 Squat jumps
Hole 9- Side step left x 10 then right x 10 and repeat for length of par 4. 4 Burpees and 20 Russian twists
Indian Run to hole 10. To celebrate our 5 under score we did 5 burpees.
Hole 10- Indian Run to end of par 5. 5 Burpees, 10 Diamond Merkins, 10 staggered arm merkins (5 each arm)
Hole 11- Sprint the length of the par 3. 3 Burpees, 20 lunges
Hole 12- Bear crawl then mosey the Par 4. 4 Burpees 20 LBC’s.
Hole 13- Backwards run the par 3. 3 Burpees, 20 Dips.
Hole 18- Indian run the par 5. 5 burpees, 20 lateral jumps
Hole 5- Sprint to the end of par 4. (El-Wire took the win). 4 Burpees and 20 Hello Dollys
Mosey back to the missing flag. Count off, Name-o-rama. FNG (he is an architect and Constanza was taken so he gets to be Vandalay even though that was in import-export business.) Prayer for understanding and friends in uniforms. Announcements and off for Coffee. Yankee says we finished with 2.28 miles. (I had sore arms as well)
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CACL- Cardio arms core legs
Nice post Jazz Fest soggy morning full of receding gloom. Moderate amount of fartsacking today (Captain Morgan and others.) Left us with a PAX of 9. Good quorum for getting it done. Good transitions kept the HR up and let us get 6 COP of 4 exercises each done. Each set had one cardio, one arms, one core and one legs. Seems like a good mix.
Mosey to the grandstand
COP 1- SSH x 20, Durkin x 20, Mountain Climbers x 20, Jump up x 20.
Mosey to the row bar past the puddles.
COP 2- Burpee x 10, Row x 20, Russian Twist x 20, lunges x 20
Indian run to lit spot near the curve on the right.
COP 3- Burpees x 10, Jack Webb sets of 5 x 4, V-upx20, squat jump x 20
Indian run to the fountain
COP 4- Plank jacks x20, Dips x20, Hello Dolly x 20, Side step ups x 20,
Indian run to the grassy area by the green on the left.
COP 5- Burpees x 10, Mission impossible x 10, LBC x20, Mission Impossible x 10,squat jacks x20, Mission Impossible x 10
Indian Run to the Pull up bar
COP 6- Burpees x 10, Pull ups x 20 sec, flutter kicks x 20, Lateral jumps x 20 sec,
Indian run to the flag with some Hallelujah every other painted man on the track
Countdown, name-o-rams, announcements, prayer and off to work
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36-24-36
Time to work on our manly physiques while thinking of the feminine form.
Nice morning, lacking in gloom, with a PAX of 19 strong. Remembered the disclaimer.
Mosey to the big field in front of the Zoo.
COP 1- SSH x 36, Mountain climbers x 24, Merkins x 36 (12 regular, 12 diamond, 12 wide arm)
Mosey to the levee.
COP 2- Squat jumps 8 near side then 4 far side x 3 (36 total). Burpee broad jump 8 near side 4 far side x 2 (24 total), Lunge walk 8 near side 4 far side x 3 (36 total) **getting the pattern?**
Indian run 2 at a time to the soccer field at the fly
COP 3- Lateral jumps x 36, Monkey humpers x 24, plank jacks x 36
COP 4- SSH up the hill x 36 (took some dodging), lateral jumps up the hill x 24 (12 each leg), frog jumps up the hill x 36
Indian run 2 at a time to the benches/ledge in front of the zoo
COP 5- Leg ups x 36 (18 each leg), Dips x 24, Mary x 36 (LBC x 18 and V up x 18)
Run back to the flag. Count off, names, announcements. Prayer requests for boss, son and sister. Please keep those individuals in your thoughts and prayers!
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Pontiff goes down
I love the smell of sweat in the morning. It smells like victory. At least victory over those Metairites. Not many fartsackers today and 4 FNG’s gave us a PAX of 15 as the time change reinstated full gloom. (Instantly had to redesign some of the exercises – was only planning for 5-8). Some of us were there to work off the Guinness served at the Shamrockin Run the day before. T-Claps to all who ran!
Disclaimer and brief introduction to the 4 FNG’s.
Quick mosey through the parking lot to the bandstand for our first COP #1/warmup. SSHx 30, Mountain climbers x 25, Jack Webb’s 1,2,3,4,5,6,and 7 and finished with Monkey Humpers x20
COP #2. Mosey to the row bar and broke into 4 groups. Group 1- Rows, Group 2- Squats, Group 3- Hello Dolly’s, Group 4- 15 Burpees. The burpees led the pace and we rotated when they were done.
COP #3. Indian Run (Feather not dot- explanation to follow) to the boxes. Time for some Jack and the Box. I had planned on this taking 3-4 minutes with 6 of us, but with 15 it probably took a good 10. Will look at some modification for next time. 3 boxes. Smallest box, lateral box jumps with 5 to each side for a total of 10. Medium box- 10 box jumps up. Large box- 10 step ups with 5 each leg. While one person was on each box, the other 12 of us did a sequence of jacks. (Plank jacks, seal jacks, squat jacks, and jumping jacks/SSH). Everyone got on at least 2 boxes before time started running thin.
COP #4. Zombie walk to fountain (lunge walk). Dips x20, Derkins x 15.
COP #5 Indian run to tee/green area for some Mary. Freddy Mercury x 20, Mission impossible 20 sec, Russian twist x 20, Mission impossible x 20 sec., Flutter kicks x 20, Mission impossible x 20 sec, LBC x 20
COP #6 Indian run to pull-up bars. (Dot not feather) on a side note- we were in India (Delhi and Mumbai last year. Car travel there is insane. Minimal traffic rules. Everyone just goes and no real lanes. To keep cars from hitting each other they just keep the horns going almost nonstop. I thought about trying to get everyone to say beep-beep as they ran but seemed a little tough. So I looked up talking and running and there are some good articles. Mostly about breathing patterns, but some about metabolism. The consensus was that for optimal aerobic workout you wanted to run at a pace where you could carry on a conversation but with some mild-moderate difficulty. So we conversed and ran and I got to know of the FNG’s.
Was planning some LIMPS (will give you the details next time,) but we were late. Only noticed this when Roots had to bolt, So after a brief no man left behind plank it was a run to the flag. Using the painted markers as a guide- 4 markers jog, 1 sprint, 1 recover and repeat.
Then for the fun- naming 4 FNG’s. Welcome to the new guys. Thanks for coming and helping us finally take down the Pontiff crew. Everyone did a great job of not lolly-gagging on the run and keeping up. One of the FNG’s sprints like Usain Bolt.
Announcements and a prayer. Great morning to be in F3!
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BeMused- an Olympic downhill primer
It was a cool not cold morning. Lots of Fartsackers. 6 of us gathered in the gloom to eliminate some of the ethanol products ingested at the Muses parade the evening before. In honor of New Orleans ski week- I had looked at some of the US Ski teams training regimens and tried to incorporate them into the workout. (With some significant modifications.)
Began with a mosey to the fountain. SSH x25, Merkins x 20, Box jumps x 20 (apparently the skiers do lots of jumps)
Mosey to the quad,. Lateral box jumps x 20 right, diamond merkins x 20, lateral box jumps x 20 left.
Mosey to the garage where the fun began, Burpee Long jumps x 10 then sprint to next level, SSH jumps to the next level, side step (like climbing with skis when you pass the lift) right to next level, side step left to the next level. Hallelujah run to the next level, Long jumps to the next level. Now that we made it to the top some short planking and a slalom to the bottom. Side step back and forth all the way then mosey back to the quad.
Time for some Mary. superman with a snow angel modification x 20, windshield wipers x 20, monkey humpers x 20, LBC x 20, Followed by a short arctic animal parade with a “polar” bear crawl and a “snow” crab walk.
Mosey back to the flag. I always feel like we are playing frogger when we cross the road, so we did it for real with long jumps as we crossed st. Charles then a sprint to the flag.
Count off, name o rama, announcements and a prayer. Then off to rehydrate before heading to the quarter and replenishing my ethanol levels. All ready for snow.
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PIMP’s and other torture
VQ- Done!. TClaps to the Pontiff 3 (Bogey Heisenberg and The Mutt) for supporting me in the gloom.
It was a rough but entertaining VQ. Almost forgot the disclaimer. I am by no stretch of the imagination anything resembling a trainer.
Pax started with a gentle Mosey to the bandstand.
Bandstand First COP- SSH x 25, Merks x 20, Plank-jacks x 20, then down the steps and Jump ups x30
Beginning to realize that I do not know how to count and breathe at the same time. Trying to count the cadence and count number is damn near impossible.
Indian run the loop to the Row Bars.
2nd COP-Broke into 3 groups alternating. Lunges x 20 (10 each leg) set the pace. Other two groups did rows and russian twist. Alternated until all 3 groups had done all.
Hallelujah run from the rows to a well lit spot out of the gloom off to the right of the track.
Third COP- BLIMPS (Burpees x5, Lunges x 5 each leg, Imperial walkers x 5 each leg, Merks x 10, Plankjacks x 10, squats x 10)
More Indian running at a vigorous pace. (Had to Plank up at end waiting on a straggler) To the fountain.
4th COP- Dips x 20, RL step-ups x 20, Derkins x 15, LL step ups x 20
More Indian running at a decent clip to the grassy space by the green and tee box on the left. (Also well lit enough for me to read my notes)
5th COP- Diamond Merkx x 10, Squats x 20, Hello dolly x 20, Flutter kicks x 20
Indian run to the pull-up bar
6th COP- The PIMP (4 groups alternating set by the pace on the pull-up bar, but probably should have been someone else. ) Pull ups. Imperial walkers, Merks and Plank Jacks. As many of each as you could do in a 20 second period.
Indian run for half and then sprint to the flag.
Finished a couple of minutes early. Just in time to add on some Arm circles and staggered hand Merks. (Everything seems harder at the end and when you haven’t been breathing.)
Headcount, Name o rama, announcements and a prayer. Looking forward to the next time and working on my counting.
