F3 New Orleans

Author: Reluctant Yankee

  • FALLEN 5k

     

    Our first group 5K and moved AO due to a race!  Very exciting.  7 PAX for our first irregular event and we had several guys still out of town due to the Mardi Gras holiday.

    Pre-Thang:  Beautiful overcast and windy morning (9AM felt like afternoon because of our normal workout time) .  A sharp looking t-shirt and the knowledge that our funds will go to support the LONE SURVIVOR organization was our motivation.  Plus a desire to see the rewards of 4months of F3 in NOLA.  Mr Awesome picked this event and we wanted to support his friends.

    The Thang:

    We stood seven strong with OUR shovel flag as the starting line! See pic.  After Taps and a moment of silence.

    First in for F3 NOLA was Reveille.

    Then Mr Awesome.

    Then Hawgcycle — Who ran the race barefoot and in ponytail.  2 things I’ve never seen and neither had a few others.  He was the celebrity of the race.  “Did you see the barefoot guy?” was heard a few times!

    Then LIttle Ceasar with a solid run.  His sister – Sister Ceasar also ran a solid race.  She flew past me at the halfway point.

    Then Tundra, Reluctant Yankee and Chaka Khan brought up the F3 rear guard but all 3 put down solid runs.

    A fun event and nice morning run for the guys.  3 guys medaled.  Tclaps to Hawgcycle, Mr Awesome and Reveille for their medals.

    Tclaps to Tundra who just received a Fulbright to teach in Jordan next year!  Very impressive.  He also ran the 5k after being holed up sick in bed for 2 weeks.

    Tclaps to YHC for my PR – I ran a 25.30.  Almost 4 minutes faster than my last 5k.  My first 5k since the F3 Leap in NOLA 4 months ago.  Thats right I just Tclap’d myself.

    Tclaps to Hawg for his sub 24 PR.

    Tclaps to Chaka Khan who has  been on a serious Mardi Gras bender and made a strong move to drag his you know what out of bed and left it all – in the birdcage!

    Congrats guys!  It was a fun morning.  I’m looking forward to the SHAMROCK run now.

    Peace-

    RY

    **Couldn’t figure out how to add a picture so check twitter!

     

     

     

     

     

     

  • You guys are sick

    Pre-Thang:   Cold (40 degrees) and Clear on this Saturday AM.  Pax slow to arrive but we end up with 8 for a pretty strong Saturday krewe.  After a night of Mardi Gras parades uptown my head was a little heavier than normal.  A special bonus today is that I got to bring my 64 yr old father to play in City Park for an hour….and I was the Q!

    The Thang:  Run across the Great Lawn for a COP.

    SSH, a cold and wet LBC set, Sumo Squats and Skater Pylos x 25

    Then we moseyed across the Great Lawn for a set of Tabata.  That is 20 secs workout and 10 sec recover.

    We did 4 sets of Mountain Climbers, Merkins, Lunges, Jump Squats, and LBCs (20 secs as hard as you can go) then recover 10 secs.

    Mosey to the Stairs in front of the New Orleans Museum of Art

    Round the Clock merks.  12 oclock inclined Merks x 10, 3 o clock regular merks x 10, 6 oclock feet on the step and declined merks x 10 and recover

    Then run to the Top of the Steps 5 Side to Side Burpees, Down the steps for 20 plank jacks 5 times for a total of 100 plank jacks and 25 side to side burpees.

    Mosey to Pull  UP station next to Christian Brothers School – partner work, 20 secs working.  1 partner does a pull up exercise the other partner does an LBC set.  Then we would rotate.

    Station 1:  Pullups, #2 Row ups, #3 Dips, #4 Reverse your hands for a pull up using bicep

    Repeat this rotation twice!

    Mosey back to the stairs in front of NOMA.  20 Jackknife leg lifts x 20, 10 Russian Twists

    We repeated this set twice with Jackknifes at the top of the stairs and RTs at the bottom.

    Run back to the flag for a 2 min Plank O Rama.  We did donkey kicks, peter parkers and a few other treats while we were in the plank position.

    Tclaps to 64 yr old Yankee Doodle Daddy for slugging through a tough work out with his son and waking up early on his vacation

    Tclaps to Mr Awesome for pushing us harder.  (especially Maverick today during the Pull Up station)

    Tclaps to Channel Mullet for his Kotter!  and to Hawg for EH’ing him

    Tclaps to Bad Moon for a rare Saturday attendance and to Roots for EH’ing him

    #mumblechatter

    What is RYs problem today?  Did we do something wrong?

    The overly happy Yeah! from  Mr Awesome when I said we were doing Tabata

    Hawg really likes his dinner at the new restaurant Milkfish.  Not Milf-fish

    Lots of whining on the steps today and at pull ups

    At some point someone in the PAX says that you guys are sick!

    Annoucements:

    Monday with Hawg (or Rev as a sub) at Pontiff

    Wed with Reveille at Audubon Pull Ups

    Friday with Roots at Audubon/St Charles

    Saturday with Mr Awesome at City Park

    Monday with Hawg (lundi gras) at Pontiff

    Wednesday with ?  (day after Mardi Gras)

    EH during Mardi Gras

    Run the Fallen 5K it will be in place of our regular workout!

    See you soon-

    Reluctant Yankee

  • Ninja Rolls – I meant to do that

    Pre-Thang:  Beautiful weather (Clear and 50 degrees) and a small PAX.  4 Men trying to #getbetter.

    Thang:  Started at 7 and went for a 1/2 mile mosey to start things off

    On the way through the breeze way – YHC tripped on a sprinker and did a face plant with an added Ninja Roll.  Smarta@$ Hawg requested clarification to see if they all needed to do the shoulder roll.  What a punk.

    First COP by Tad Gormley.  SSH x 20, Mountain Climbers x 25, Low Slow Squats x 25, Merkins x 20.

    Then we moseyed to the Christian Bros football field for some Burpee Suicides.

    Run to the 50 5 burpees, Back to Goaline 5 burpees, 40 for 5 burpees, etc.  for a total of 50 burpees.  Chardonnay’s visit to the site where he earned his F3 name on Wednesday made me think of the first time I wanted to splash some merlot.  That was OBT’s exercise that almost got me.

    Tclaps to Hawgcycle who is quickly becoming a burpee champion.  The rest of the PAX tried but Hawg easily lapped us

    After burpees a quick mosey to the bleachers for rowing pulls x 10.

    Then another 1/2 mile mosey towards the Red Hot Chili Pepper.  We stopped for a COP mid-way.

    Peter Parkers x 25, LBC x 25, Donkey Kick planks x 25 ic, Penguins x 25

    *some ragged counting by YHC

    Mosey to the RHCP / Under the Bridge #nolasmostromanticspot

    Chong Li and Gandalf brought this to us back during the training Saturdays in October.  It hurts.

    I should have done more but we were short on time and I messed up the counting enough that I just wanted to get out of #nolasmostromanticspot

    X20 Step ups left leg, dips, inclined merks, step ups right leg

    x 10 Step up left, dips, inclined merks, step ups right

    Run back to track at Roosevelt Mall

    At the track a quick COP, Hawg ditched us at this point.  LIFO.

    Parkers Peters x 20, LBC Twist x 20, Arm Raise Planks x 25 (these hurt way more than I thought), finished this COP with Dying Cockroach x 20.   Roots noticed these hurt more than usual today.

    More ragged counting — I was out of it the AM.  However I can feel the burn now so it worked.

    Finally – we went for the 1000m from Hades – a gift/ripple from Mr Awesome.

    Run full speed x 400m, walk 200m, Run full speed 200m , walk 100 m, Run full speed 100 m.

    Tclaps to Zombie for killing it in the 400 and 200 sprints.

    Tclaps to Roots for killing it in the 100 – and would have won if not for a helpful Jesuit track team.

    Mosey 1/2 mile back to Flag.  Total mosey was just over 3 miles.

    SHOUT OUT – Reluctant Yankee.  Reminded us to be grateful and appreciate our blessing.

    Always a pleasure to Q.  As I write at 441PM my core is tender from the workout – so thats a good thing.

    Please sign up to run the 5K for the Fallen, via Tulane’s ROTC- we will run on Feb 21st as a group for a CSAUP.  It’s a great cause and we should be involved with this!

    Also Roots and I plan to run the Shamrock Run. – Its an 8K and just for fun.  Drinking is involved.

    Mardi Gras is the perfect time for a NOLA EH.  EH the guy standing next to you during a parade gap.

    If you haven’t been out to join us in awhile – make an effort this week.  Burn those Mardi Gras beer cals in a preemptive strike.

    Schedule this week:

    Mon – 530AM – Hawgcycle at RockCity/Pontiff

    Wed – 530 AM Blue Dog at Birdcage/Audubon

    Fri – 530AM Roots at Wolfpack Mtn/Audubon StCharles

    Sat – 7 AM ?? at City Park

    See you soon!

     

  • Rain but no deflated balls in NOLA

    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

  • Bikes!@ Sweeper’s Legbreaker

    RY – posting on behalf of Sweeper
    Pre-Thang: A decent PAX of 9 assemble to #getbetter.  After the twitter teaser from Sweeper it seems that Chaka’s FNG may have been scared off.  Hawgcycle planted the new shovel flag for a beautiful 60 degree workout.
    Jog to the lights:
    Side Straddle Hop x 20
    –Blue Dog shows up here just in time for his favorite boo boo bear crawls
    Broad jump
    Lunges
    Modified “elevens” – “sixes” with Burpees and pushups
    Wounded “boo boo” bear crawl right leg up
    Wounded “boo boo” bear crawl left leg up
    duck walk
    “that was a warm up? – man we are in trouble”
    Jog – Hawg “watch out for bikes!”
    COP1:
    Imperial Walkers x 20
    Lung Jumps x20
    Squats  x 30
    Slow Squats x 20
    Imperial Walkers  x 20
    Jog   —  “Ouch!  Sweeper pulling a hawgcycle – watch out for bikes!”
    COP2:
    Hello Dollys   x 20
    High-dollys/Rosalitas x 20
    Russian Freddy Mercurys  x10
    LBCs  x 20
    Superman 40 secs
    Jog
    COP3 near the fountain
    D-mercans x20 for all
    Step ups
    mercans
    lunges
    incline mercans
    slow squat
    dips
    Jog
    COP3:
    Peter Parkers x 20
    Plank Jacks  x 20
    Mountain Climbers  x 20  “we usually do mtn climbers early – when you do them after running 2 miles they really hurt”
    Jog to the flag – There goes Chaka, Hawg and Blue Dog off to the races!
    Reverse Jack webbs   start at 8 and work backwards
    “why is lifting air so hard?”
    COT- Shoutout -Hawgcycle
    Extra credit – Pull ups for Blue Dog, Amnesty and Reluctant Yankee
    Tclaps to Roots and Sweeper who will be running 26.2 in the RocknRoll Marathon on Sunday
    Tclaps to Rev who is training/running the half marathon
    Tclaps to Sweeper (RY is writing this) on his 2nd Q, I call this session: Sweeper’s legbreaker
    Tclaps to Yuengling for 3 weeks in a row
    Tclaps to Chaka Khan, Blue Dog and Hawgcycle for the sprint to the flag
    Announcements:
    Friday at Wolfpack Mtn – 530AM with Blue Dog and Reluctant Yankee
    Saturday at City Park/Storyland – 7AM with Reluctant Yankee- until someone steps up
    Monday at Pontiff/Rock City – 530AM with Hawgcycle
    Wednesday at Audubon/Birdcage -530AM with ?
    Baton Rouge – NOLA relay – see Roots

  • Boo Boo Bear Crawlin’

    Pre-Thang
    A chilly 43 degrees.
    13 PAX in the gloom.  Started out as 12 but Chardonnay made it during the first COP after a brutal EH courtesy of RY yesterday.  Another good turnout for a Wednesday!
    Meet at the virtual flag for introductions (Warn of the long trek we are about to embark on.)
    Around the Park is approximately 1.8 miles (meh lets call it 2)
    The THANG:
    Mosey with butt kicks to the light posts across from the band stand near the track.
    Circle up
    SSHx30, Imperial Walkersx25, Mountain Climbersx20, Plank Jacksx20 (all I.C.)
    Recover
    Line up at the far light post while facing the band stand
    Bear crawl to next lamp, Sprint to lamp nearest the bandstand and back x2 (Don’t work out legs heavily the day before you plan to sprint… YHC fell on the first sprint.)
    Mosey back to track (Hawgcycle watch out for bikes) and along for 1/3 mile while incorporating karaokes and indian run
    Circle-up
    Low slow squatsx20, regular squatsx20, LBCx30 (all I.C.)
    Mosey for 1/3 mile to the benches near the fountain across from LoYOLOla. Full speed ahead for the sprinters.
    Dipsx20, Derkinsx15, Imerkinsx10 (all I.C.)
    Mosey back to track and along incorporating Indian Run for 1/2 mile
    Circle-up
    Russian Death Twistx15, Proper Freddy Mercury (AKA Bicycle crunch AKA Russian Freddy Mercury)x20, Dollyx20 (all I.C.)
    Recover
    Mosey for 1/2 mile to SE corner of park near (AKA are usual favorite starting point) while stopping and partially planking on the way to keep pace with the 6th.
    Circle-up at the “usual spot”
    Wife Pleasersx20, #noeyecontactallowed
    Single leg cross Jumps (each leg)x15
    Quick Mosey back to virtual flag to finish up the 1.8 mile adventure.
    Plank and wait for 6
    with six minutes left
    line up at light post near virtual flag.
    boo boo bear crawls to next nearest light post with injured left leg
    boo boo bear crawls back to original post with injured right leg
    high step to Oak Tree about 40 yards away.
    line up and sprint back to the virtual flag for a mini plank sess.
    standard plank with Roots counting down from 20 (According to roots 3sec = 1 count)
    drop down immediately (no rest) to elbow planks with Chard counting us down from 20 (at a more reasonable pace of 1.5sec = 1 count)
    COT lead by YHC
    Roots informed us that we got in 2.25 miles total during the workout.  Not bad for a 45 min workout.
    Announcements:
    Baton Rouge – NOLA relay race with Roots the Saturday night of Endymion for any of the guys interested.
    Friday with Roots at Wolfpack Mtn 530AM
    Saturday with Chaka Khan’s VQ (Hawg will finish) @ Storyland 7AM
    Monday with Hawgcycle at Pontiff/RockCity 530AM
    Wednesday with Sweeper at Audubon/Birdcage

  • Lucky 13

    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

     

     

     

  • The Wile E Coyote may be illegal – who knew?

    Pre-Thang – 8 Pax gathered in the Christmas Eve gloom to pre-burn some cals before Christmas food and beers!  Zombie was ready to roll after a few weeks off.  It was a Chilly 48 degrees and wet after a full day of rain.  Still – it didn’t rain on us.

    The Thang – Mosey 1/4 mi to the first COP 1 – heading toward the levees

    COP 1 – SSH x 30, Merkins x 15, Mountain Climbers x 20, Slow Squats x 25, Peter Parkers x 20, Fast Squats x 20

    Mosey to the levee

    At the levee – Jacob’s ladder (burpees) to 8.  (I know it is normally 7 but we added one)  to make it the Chevy to the Levee

    Mosey a bit – then

    6 Minutes of Mary

    1.  Jane Fonda both sides x 20   (odd echo off the condo complex along the river – probably woke up the whole building — oops)

    2.  LBC x 20

    3.  Russian Twist x 15

    4.  V Ups x 8  (ouch those really hurt after the twist)

    5.  Flutter kicks x 20

    Mosey to the FLY entrance for some Wile E Coyote’s x 15   – tribute to Keyman

    I was informed by FNG – Casey Jones who works with/in trains – at this point that basically this exercise is illegal.  Which made me wonder is this the first illegal activity associated with F3?  Does Keyman get credit for bringing illegal activity to F3?  Why do I want to make sure that I include Coyote’s every exercise now?  Do I have to skip it – when ever Casey Jones is around?  An interesting dilemma.  All I know is that I want to have more Wile E Coyote in my life now that I am breakin’ the law!

    Run to statue of Audubon for some birdwatchers – but believe it or not some tomatoes stole our spot!  Quickly changed our mosey to the benches in front of the Audubon Zoo.

    At the benches – dips, one leg squats (right and left), inclined merkins, declined merkins x 15

    Mosey back to the flag for some Plank o rama

    Was planning on a 45 sec plank of each position but Amnesty make me feel like a wuss since we did that last time so I bumped it up to 50 secs.

    So we did 50 secs of Regular, Southern Gentleman, Yankee Aggressor, and Elbow plank – at this point we missed Hawgcycle singing for us – Roots tried but … well he tried.

    After plank o rama we still had 2 minutes so we did a quick sprint around the parking lot and back to the flag.

    COT!  Shout out by YHC – prayed for positivity and to pull others around us away from negativity during the holidays.  Focus on our blessings

    Tclaps to Amnesty for bringing socks for the Vets!

    Tclaps to these men for coming out after a night of Christmas parties!

    Next F3 Friday 530 St Charles Entrance to Audubon Park   Q is Roots

    Saturday 7AM City Park – Amnesty has his VQ –if you are in town please make an effort to go to this — a bunch of the normal Saturday crew is out of town and I would like Amnesty to have a few guys for his VQ.  Also give him feedback.

    Monday – Pontiff in the Old Metaire.  There will be rocks!  Q is Hawgcycle

    Merry Christmas!

  • That dude is running with a pumpkin

    Pre-Thang – Pull up with only 2 min to spare.  Hustle to get the flag planted and get ready to run!  No rain but a cold and wet morning.

    QIC – Reluctant Yankee (to start)

    The thang

    Mosey to a spot in front of the NO Art Museum

    COP:  SSH, Mountain Climbers, Squats, Peter Parkers, Parker Peters, Lunges x 25 IC

    Hawgcycle and Chaka Khan catch up to us (Last in)

    Mosey to the Lake by Christian Brothers Middle School

    Jack Webb to 10    (why does lifting air hurt so bad?)

    Mosey to just short of outdoor gym for 6 Min of Mary

    Russian Twist, Jane Fonda -both sides, LBC, Flutter, LBC Twist x 20

    Hand off the Q to Mr Awesome

    Mosey quickly to outdoor gym

    Seven man rotation (rotate when squatters complete 9 reps each)
    Monkey bars
    Inverted rows on low bar
    Partnered pumpkin toss squats, 9reps each x2
    Dips
    Try to climb the diagonal bar
    Pullups

    That was an intense set of 6 exercises

    Cooldown with 3 tai chi wheels each for fun

    Introduce sudden change (5 burpees) as mosey toward track – two sudden changes on the way — Tclaps to Bounty Hunter for bringing us Sudden Change

    1000 meters of Hades
    Run 400m
    Walk 100
    Run 300m
    Walk 100
    Run 200m
    Walk 100
    Sudden change
    Run 100m    — some strange stares as we ran with a pumpkin — several hundred people preping for the Ole Man River Half Marathon — Hey there is Roots!  We miss you Roots!

    Overhead:  “Hey that dude is running with a pumpkin!” – “yep! a pumpkin”

    Hawgcycle -LIFO – You are excused to go work at the food bank – good excuse!

    Long mosey to great lawn – two sudden changes on the way

    From tree to tree at the great lawn
    Walking lunges
    Right arm shoulder rolls  — straight up cold and VERY wet
    Left arm shoulder rolls
    Wrestler walk

    The YOGA tomatoes couldn’t help but stare at us and wonder what the hell we were doing rolling into giant puddles of cold and wet water.

    COT!  Good Shout Out by Amnesty.  Tclaps brother for stepping up!

    Tclaps to Amnesty for agreeing to step up and VQ next Saturday

  • A Very Cutler Christmas

    OK- So our first Christmas gathering wasn’t massive but it was a perfect way to celebrate our 2nd month of existence as a brotherhood of men determined to bring the 3 F’s to NOLA.

    2 posts in 1 day for Rev, Hawgcycle, RY and Roots

    We arrived at 630PM on the levee just outside of Cooter Brown’s.

    Pre-Thang – Beautiful weather (even though rain threatened to ruin the party).  Hawgcycle and Blue Dog showed up even after telling the gang that they wouldn’t make it.  #lagniappe    As I planted the shovel flag I worried about digging into a Levee but Tito calmed my nerves since his crew reinforced that levee last year!

    The Thang

    Run 1/4 mi to the first lighted telephone pole.

    COP:  The 12 Days of Christmas

    1.  Burpee 2.  Lunges 3. Squats 4.  Ankle Squats (nothing to use for dips) 5.  Diamond Americans 6.  WWII Sit ups  7.    CDD           8.  LBC  9.   Mountain Climbers  10.    Russian Twist  11.   Plank Jack  12.    Burpees    **No recovery between exercises

    Run 1/4 mi to next COP

    6MOM   – on an incline/the levee   1.  flutter kick x 20, –started to slide down the levee –hold 30 secs  2. lbc x 20  3.  side crunch aka the jane fonda  x 20 ,   4.  jane fonda on the other side x 20  5.  freddies x 20  — too easy we had gravity helping us,  reverse position freddies x 20 with legs facing down the levee — that is much better  7.  LBC twist  x 20

    Bear Crawl up the levee

    Run back 1/4 mi  to the original COP

    Christmas DJ Pax Mix – Each Pax member pick and lead an exercise

    1.  Hawgcycle – Shoulder Tap Push ups x 40, 2. Blue Dog  – Imperial Walker Squats x 10 (I’m gonna steal that next time I Q)  3.  Chard – Jumping Thigh Slaps x 10  4. Tito – Ski Jumps x 25  5.  Roots – Wiley Coyotes x 15   6.  Reluctant Yankee – mini plank o rama 45 secs of regular, southern gentleman, yankee agressor, and elbow  and 7. Rev – Circle of Man Pushups one arm on the guy next to you.  Right arm x 8, Left arm x 6

    Run back to the Flag – Rev sprints to get the Flag before a train blocks us up on the levee  —

    We all safely make it across the tracks and have our COT.

    Post Circle of Trust – we crossed the street to Cooter Browns to watch the Saints destroy da’ Bears

    The Moleskin –

    A pretty fun – Christmas-y workout Tclaps to the creator of the 12 days of Christmas workout  Carpetbagger?

    Blue Dog will definitely bow to peer pressure – we now know how to EH BD

    RY in a brilliant move – left his wallet at home – so he missed the first two turnovers

    Tclaps to Jay Cutler for basically working for the Saints last night

    Announcements:

    Wednesday 530AM Birdcage with VQ by Blue Dog

    Friday 530AM Wolfpack Mtn with Roots

    Saturday 7AM with RY

    Please bring some socks and t-shirts for the VA halfway house on Napoleon by the 12/24 workout