F3 New Orleans

Author: Roots

  • Merkins and such…

    Pre-Thang:  Not so bad in the gloom today. 50ish degrees and breezy — probably one of the last days until November…  A good showing early, including a FNG courtesy of Splash; and Douille and Bagasse, two repeat customers brought by RY on Wednesday.  We hit the road with nine.

    The Thang:  Mosey out and around to TU front lawn, picking up stragglers along the way.  First Hawgcycle and Little Caesar, then Tito for a total of 12 to start the warm up.   Warmup w/ BLIMPS:  Burpees x 5, Lunges x 10, Imperial Walkers x 15, Merkins x 20, Plank Jacks x 25, Squats x 30. Rinse and repeat.

    Mosey to Wolfpack Mtn. for a 6 vs. 6 Indian Run to the top and plank up.  A few minutes of Mary followed: Real Freddie Mercury x 35, LBC  x 40, Hello Dolly x 30. All in cadence. Mosey to the first incline for 11’s. 1 Squat Jump then run down the ramp(60 yds) and do 10 Merkins.  Back to the top for 2 Squat Jumps and back down for 9 Merkins… You get the picture.  Modified at the end due to time constraints and moseyed back down the mountain and to the flag for COT.

    Shout out by YHC.

    TClaps to the PAX for hanging tough and knocking out approximately 95 Merkins and 2.5 miles(much of that on an incline) plus the assorted other fun.

    Good Times!

    Roots

  • Rain, No Mud…

    PRE THANG: ANOTHER RAINY MORNING IN THE GLOOM WITH EARLY #MUMBLECHATTER FROM CHAKA KHAN ABOUT THE #FARTSACK…. HE MADE IT AND WILL NEVER LET YHC OR THE PAX FORGET IT.

    THE THANG:

    MOSEY UP THE AVENUE DODGING HUGE PUDDLES AND ULTIMATELY A TEXTING DRIVER THAT ALMOST TOOK OUT ALL SIX OF US. WARMUP COP IN THE OUT DOOR HALLWAY JUST BEYOND TD JESUS: SSH X 50, LBC X 52, MERKINS X 21 ALL IC

    MOSEY TO DC QUAD BENCHES

    IN-MERKINS X 12, RUSSIAN TWIST X 15, DERKINS X 10, SIT UPS W/ FEET ON BENCH X 10(MORE LIKE CHINESE WATER TORTURE), DIPS X 10 ALL IC

    MOSEY TO WOLFPACK MOUNTAIN FOR THE BIG MIC(K):  LINE UP SINGLE FILE AND PLANK UP ON FIRST INCLINE.  DO FIVE  MERKINS ON LAST MAN’S COUNT AND PLANK UP, THEN LAST MAN BEAR(INDIAN) CRAWLS TO FRONT  OF LINE.  REPEAT UNTIL ALL PAX HAVE CRAWLED TO THE FRONT. X 2

    MOSEY TO THE TOP AND MOSEY BACK DOWN W/ STOPS AT EACH END FOR 10 MERKINS AT THE CHURCH SIDE AND 25 LBCS AT THE CAMPUS SIDE OYO, ALL THE WAY DOWN.  PLANK UP AT THE BIKE RACKS.

    MOSEY TO THE FLAG AREA FOR LOW SLOW DIPS X 10 IC AND FINISH UP WITH A 1 ½ MINUTE PLANK.

    COT W/ SHOUT OUT BY YHC

    TCLAPS TO THE PAX FOR SUCKING IT UP AND EMBRACING THE MORNING WE WERE GIVEN TO WORK WITH.  RAINY DAYS ARE FUN!

    STORYLAND @ 07:00 SATURDAY W/ REV AND RY

    ROCK CITY @ 05:30 MONDAY W/ HAWG

    BIRDCAGE @ 05:30 WEDNESDAY W/ ______________

    WOLFPACK MTN. @ 05:30 FRIDAY W/ NEED A Q

    COME TO THE BIRDCAGE ON SUNDAY 3/15 TO HANG WITH SOME OF US AFTER THE SHAMROCKIN RUN TO WATCH THE KENYANS RACE AT 11:00 AND DRINK GREEN BEER. FLOW TRIBE AND COWBOY MOUTH WILL BE PLAYING.  MUSIC IS FREE, JUST LIKE OUR WORKOUTS!  FOOD AND BEER IS ONLY $5 FOR NON-RACE PARTICIPANTS. RY WILL PLANT THE #SHOVELFLAG.  LOOK FOR US AFTER WE FINISH AROUND 9:45ISH…

    GOOD TIMES!

    ROOTS

  • For Better or Worse… It’s up to you

    Pre-Thang:  YHC was a little concerned about the 22 degree wind chill and recent low Friday attendance… Nice surprise to end up with 11 PAX, including 2 FNG’s.

    The Thang:   Mosey to TD Jesus for Warmup COP:  Plank Jacks x 25, Imperial Walkers x 30, Mtn. Climbers x 25, SSH x 30 all in cadence.

    Mosey to Comm. Bldg Corner:  5 Burpees at bottom of hill, run up to top for 10 Merkins, then across the hill for 15 squats.  Run back to bottom and repeat x 4. Plank up.

    Mosey to Wolfpack Mtn. Count off 1’s and 2’s for Double Indian Run.  Race to the top.  Team 2 finished first…

    Stop for a few minutes of Mary: LBC, Flutter Kicks, Real Freddie x 25 IC.  Pause for a quick photo.  Mosey to the bottom and plank up, then head to the #shovelflag area.

    Merkins, Plank Walks, Dips x 12 IC, then over to the flag for COT.

    Shout out by Mr. Awesome.

    TClaps to the PAX for sucking it up and coming to sweat it out in these frigid temps.

    TClaps to RY and Splash for the FNG’s.

    TClaps to Cotton and Napa.  Great work! Come back soon.  It gets better every post and so do you!

    Spread the word.  EH a friend.

    If you haven’t been in a while, come get in the groove before the temps rise, the air gets thick and it really gets tough…

    Good Times!

    Roots

     

     

  • Where is everybody???

    Pre-Thang:  A windchill of 29 in the gloom and not many PAX dragging it out of the #fartsack.

    The Thang:  Mosey over to DC Quad Benches for warmup.  SSH x 30, Incline Merkins x 20, Imperial Walkers x 25, Mtn. Climbers x 25, Dips x 20, Plank Jacks x 30, Derkins x 12. All in cadence.

    Mosey to Wolfpack Hill.  Run all the way up and pair up 1’s and 2’s.  1’s begin the designated ab exercise while 2’s run down the stairs one flight, then run back up the ramps going backwards on the incline.  Switch when done and repeat until all exercises are done. They were: Real Freddie, LBC, Hello Dolly, Russian Twist, Hi Dolly, LBT, Flutter Kick. Mosey back to the shovel flag.

    COT w/ Shoutout by Reluctant Yankee

    Moleskin:  Another great morning getting better and feeling alive!  Glad to have made the commitment to get out here at least two days a week and all four as often as possible to get sharp.  What a fantastic way to start your day, week, month, you name it… Get out here.  It’s free and everyone is welcome.  No man is ever left behind. WHAT ARE YOU WAITING FOR???

    TCLaps to RY for bringing out another FNG.

    TCaps to FNG Iggy  and Hawgcycle for pushing the pace at Wolfpack Hill.

    TClaps to Little Caesar for sticking with the program.  Glad you keep coming back.

    Storyland Saturday @ 07:00 with Amnesty

    Rock City/Pontiff Monday @ 05:30 w/ Hawgcycle

    Birdcage Wednesday @ 05:30 w/ ??

    Last day to order shirts is tomorrow 2/28/15

    Good Times!

    Roots

     

     

  • A Six Pack on Friday

    Pre-Thang:  Thought we would have a much better turnout three days after Mardi Gras, but  six cold ones will always work on a Friday in February.

    The Thang:  Mosey out and around to Loyola/TD Jesus for warm-up COP:  Plank Jacks x 25, Imperial Walkers x 30, Mtn. Climbers x 25, SSH x 35.  All in cadence.

    Mosey to Comm. Bldg. Terrace for Burpee Steeplechase. Run to top of hill, jumping up two ledges along the way. At the top do a Burpee, then back to the bottom.  Repeat and add a Burpee at the top each time up to a total of seven. Plank up when done.

    Mosey to Wolfpack Mtn, and lunge walk up the first incline.  Indian run to the top. Return to the bottom, but…  Start with 20 Merkins and proceed down stopping for 20 LBC’s on the campus side and 10 Merkins on the church side at every level.  Plank up when done.

    Mosey to DC Quad benches.  Dips x 20, Step Ups x 20, Low Slow Dips x 15.  All in cadence.

    Mosey back to flag area for plank off until time is up.

    COT w/ shout out by YHC

    Moleskin:

    Glad  these men made the commitment to get out here today and make each other better.

    It was nice to have Splash make his Kotter after a MG hiatus.  Nice work

    and Happy Birthday!

    TClaps to Little Caesar for making his 2nd post.  Keep on coming!

    TClaps to Hawg for pushing the pace the last two Fridays.  Out in front all day today!

    TClaps to Bad Moon and RY.  Always hardcore to the finish.

    Nice work today, as we incorporated 2.4 miles of good running into the workout and finished with a 3.5 minute plank off w/ everyone hanging tough for almost 3 minutes before some switched to other ab exercises. #impressive

    Announcements:  Tomorrow 2/21/15 Run For The Fallen 5k at the Birdcage 9:00am.  Look for the Shovel Flag.  Registration is available on race day.

    Monday @ Pontiff/Rock City 05:30 w/ Hawgcycle

    Wednesday@ The Birdcage 05:30 w/Sweeper?

    Friday @ Wolfpack Mtn. 05:30 w/ Roots

    Saturday @ Storyland 07:00 w/ … Need a Q

    T-Shirt orders need to be made by 2/28.

    Keep EHing and follow up with friends you talked to during the carnival season.

    Do yourself a favor and try living third during this Lenten season.

    Good Times!

    Roots

  • Burpin’ on the Terrace

    Pre Thang:  YHC was pleasantly surprised to see my eh at the previous nights parade worked AND Chaka Kahn made a rare carnival season appearance after I put the heat on him at Henry’s bar, post parade… Bad Moon and Hawg showed up to total a Big 5 on the Friday before Mardi Gras.

    The Thang:  Mosey to Tulane U front lawn for warm up.  SSH x 30, LBC x 25, Plank Jacks x 30 all in cadence.

    Mosey to LU Mass Comm Bldg Terraced Hillside for 11’s.  Start w/ 1 Burpee at the bottom and run up the hill completing two jumps along the way to get to the next levels. 10 Squats at the top, then back down for 2 Burpees and so on until 1 Squat at the top and 10 Burpees at the bottom.

    Mosey to Wolfpack Mountain.  Indian run to the top for a Push o Rama w/ Merkins x12, Diamond Merkins x 8, Larry Craigs x 10, Chuck Norris x 10(bad idea on that pavement, modify to regular Merkin.) All in cadence.

    Mosey down to DC Quad for a few minutes of Mary.  Russian Twist x 15, LBC 15, Flutter Kick x 15, Real Freddie Mercury x 15 all in cadence.

    Mosey to shovel flag area for a quick plank o rama.

    COT w/ shout out by YHC.

    TClaps to Little Caesar for pushing the pace at his first post.

    Details of the above workout are a bit hazy.  Cobains. Sorry for the delay.

    Good Times!

    Roots

  • Abstairs

    Pre Thang:  Thought we might have more since so many slept in on Wednesday, but eight is enough…

     

    The Thang:  Mosey to DC Quad for warmup at benches.  SSH x 30, Incline Merkins x 20, Step Ups x 15, Dips x 20, Imperial Walkers x 25, Derkins x 12, Step Ups x 15, Low Slow Dips x 15 all in cadence.

    Mosey to Little Wolf and run all the way up.  Backwards on the inclines. Partner up at the top and during the 20 count, YHC wrote out the exercises on a column. LBC, Dolly,LBT,High Dolly, Russian Twist, Flutter Kick, LBC, Freddie.  While one partner ran down the stairs and back up, the other exercised, then switched upon the partners return, changing exercises after each round and planking up at the end.

    Quick mosey back to the shovel flag with a stop at wolfpack mtn. for a bout with #suddenchange.

    COT w/ shoutout by Rev.

    Good Times!

    Roots

  • Merkins…

    Pre-Thang:  Breezy and 57 in the gloom.  Great to be back in action after marathon recovery to go do a bunch of #merkins with 8 other PAX.

    The Thang:  Mosey over to LU front lawn for warmup.  SSH x 30 in cadence followed by BLIMPS or Burpees x 5, Lunges x 10(each leg), Imperial Walkers x 15, Merkins x 20, Plank Jacks x 25, Squats x 30.

    Mosey to #wolfpackmountain.  Run all the way up, but stop at each end for 10 Merkins.  According to Hawg and RY we did approximately 120-150 on the way up.  I’ll count next time. Plank up at the top.

    Six Minutes of Mary(more like eight)  LBC x20, Dolly x 20, LBT x 20, Flutter x 20, Russian Twist x 15, High Dolly x 20, “Real” Freddie Mercury x 20, Plank Walks x 10 all in cadence.

    Mosey down and over to DC Quad benches. Dips(freak nasty) x 20, Step ups x 10(each leg), Low Slow Dips x 10 all in cadence. *We  did experience a quick bout with #suddenchange(10 burpees) on the way down.

    Mosey to #shovelflag area for Plank-o-Rama: Regular,Elbows,  Southern Gent, NA, Regular, Elbows.

    COT w/ shoutout by YHC

    TClaps to the PAX for hanging tough today.  No complaints and lots of Merkins, plus a 1.75 mile run and a 3+ minute plank session to finish it off.

    Announcements:

    Saturday @ 07:00 Storyland w/ Reluctant Yankee

    Monday @ 05:30 Rock City w/ Hawgcycle

    Wednesday @ 05:30 Birdcage w/ Blue Dog

    Friday @ 05:30 Wolfpack Mtn. w/ Roots

    February 21 @ 09:00 Birdcage: Tulane NROTC Fallen 5k.   We are signing up as a group and running instead of having  the Storyland boot camp.

    Sign up here http://www.signmeup.com/KC2VXH7

    Good Times!

    Roots

  • Duhhh, which way did he go???

    Pre Thang:  YHC arrived at 05:20 and planted our new and nowhere near as fancy #ShovelfFlag in the beautiful dry 41 degree gloom and watched as the PAX trickled in.  We hit the road with eight and picked up Bad Moon and Tito on the mosey to warmup to make it ten. Early #mumblechatter — Where is Reluctant Yankee??

    The Thang:  Mosey out and around to LU front lawn for warmup.

    SSH x 30 in cadence followed by Burpee Broad Jump out to TD Jesus and back.  Plank and wait for the six.

    Mosey through campus to Wolfpack Hill.  Run all the way up w/ back wards run on the inclines.  At the top more #mumblechatter — where is Amnesty? He was with us and now he’s gone.  Hawgcycle took off to retrace our steps and check in with Splash who peeled off for a moop. and, we continued…

    YHC scrawled out the list of exercises on a column w/ sidewalk chalk.  Pair up 1’s and 2’s.  1’s run down the stairs and back while 2’s perform as many of the designated exercise as possible.  They were: Plank Jacks, LBCs, Imp. Walkers, LBCs, Burpees, LBCs.  Splash and Hawg both returned for the set, but no Amnesty.

    Mosey to Wolfpack Mountain for a Merkin Ladder up the first incline. Run to the top and do 1 Merkin, run down and touch the line.  Rinse and repeat up to 7.  YHC warned of #suddenchange in the event we encountered a vehicle on the ramp but, not today…

    Mosey back to front of the park for a Plank Off.  All PAX assume the regular plank position.  For roughly 4 minutes, hold the plank.  If you fall out, begin LBCs until time.

    Over to the flag for COT w/ shoutout and some food for thought by Rev

    Moleskin:  It was great to see 10 men out here on a Friday morning getting better and pushing themselves and each other.  It was disappointing that we lost Amnesty, but I just heard from him and all is well.  Hamstring acted up and he hung out and waited for Splash for a minute and bailed.  From now on let’s make sure we have a better handle on the six and make sure to notify the front of the group if we need to plank up and wait or address an issue.  I take full responsibility for this.  Cobains to the PAX.

    It felt like more, but we only ran 1.7 miles today.  Lots of stairs and hills though.  That should feel good by tomorrow.

    Thanks to Rev for sharing some insight with us about listening to others.  It’s important for us all to take the time to really hear what people are telling us whether it’s verbally or through body language, so that we are able to tune in and help each other when necessary.

    TClaps to Rev, Sweeper, Splash and Blue dog for flying through the stairway exercise session and Chaka for pushing it.

    TClaps to Tito, Rev and Blue Dog for hanging tough during the Plank Off.

    TClaps to the PAX for a great turnout.  We all got better today.  #ironsharpensiron

    Storyland 07:00 Saturday w/ Chaka Khan(VQ) and Hawgcycle

    Rock City(Pontiff) Monday 05:30 w/ Hawgcycle

    Birdcage Wednesday 05:30

    The Rouge Orleans Ultra Relay is February 14-15.  We need a team of 6.  We have a possible 4 so far. Check it out here http://www.therougeorleans.com/ and let me know if you’re interested. flatheadgm@hotmail.com

    Good Times!

    Roots

     

     

  • Running 7-11’s

    Pre Thang:  YHC planted the #shovelflag at 05:20 and went for a quick warmup run only to return at 05:28 and find still no PAX…  Sweeper and Bad Moon finally trotted up and in the next minute four more came in hot and we took off in the 42 degree gloom, seven strong!

    The Thang:  Mosey out and around to TU lawn for warmup: Plank Jacks x 30 IC, LBCs x 30 IC, Burpin Merk Jumps x 10 OYO=Burpee+1 Merkin and Broad Jump, repeat and add 1 Merkin each rep up to 10.

    Mosey to DC Quad Benches:  Incline Merkins x 15, Step ups x 15, Derkins x 12, Step ups x 15, Dips x 15 all in cadence.

    Mosey to #wolfpackmountain and Indian Run all the way up. After a 20 count breather, mosey to top of first ramp for 11’s.  Start w/ 1 Plank Walk and run 75 yds. down and do 10 Squats, then back up the ramp for 2 Plank Walks and back down for 9 Squats, keep on truckin’ until reversed @ 1 Squat and 10 Plank Walks.

    Quick mosey back to the flag and… done w/ 3 minutes “extra credit” in the bag.  Cobains!

    COT w/ shout out by YHC

    Moleskin:

    Excellent work by Sweeper and Hawgcycle who really pushed the pace on the 11’s.  Pretty sure Sweeper lapped us at least twice and hung in for extra credit until the PAX caught up and Hawg had us by a lap for sure.  #strong

    Amnesty hung tough on his second post back from IR.  Nice work!

    Good to have Hawgcycle back after his injury. He has recovered and is ready to Q!

    RY and Bad Moon put on a tough show, as usual!

    TClaps to Tito for making two posts this week during his post holiday cleanse! Hope you get to have a beer tonight!

    TClaps to the PAX for a great workout today.  FYI, we covered 2.86 miles running.  I knew this krewe could handle it.

    Announcements:

    Storyland @ 07:00 Saturday w/ Rev OR Hawgcycle and RY as Q’s(Info was conflicting at press time… but there will be at least one Q.)

    Rock City(Pontiff) @ 05:30 Monday w/ Hawgcycle

    Birdcage(Audubon) @ 05:30 Wednesday w/ Blue Dog

    Wolfpack Mountain(Audubon) @ 05:30 Friday w/ Roots

    Step up and Q.  None of us own these AO’s.  We are happy to follow your lead.  There are some simple steps and guidelines which I’m happy to provide via e-mail and or go over in person any time.  If you are ready, email me — flatheadgm@hotmail.com

    EH a friend, relative or coworker to come give this a shot.  If 05:30 is too early, try for Saturday at 07:00.  This is too great of an opportunity to let people pass up.  plus, it’s FREE!!

    Good Times!

    Roots