Author: Roots

Pre Thang:  Still waiting on that rainy workout… not today.  Thought we might have a few more PAX, but seven strong men set out for #wolfpackmountain at 05:30 to celebrate the new year.

The Thang:  Mosey out and around to front yard of TU for warmup COP: SSH x 30, Mtn. Climbers x 25, Imperial Walkers x 30, Plank Jacks x 25 all in cadence.

Mosey to the mountain and lunge walk the first incline, then line up for Indian Run to the top.  After a brief countdown at the top, mosey down one level for COP:  Plank Walks x 20, 6 MOM: LBC x 25, Dolly x 25, LBT x 25, High Dolly x 25, Freddie x 25, Russian Twist x 10, Plank Walks x 20 all in cadence.

Mosey down to DC Quad benches:  Incline Merkins x 15, Step Ups x 15, Derkins x 10, Step Ups x 15, Dips x 20 all in cadence.

Mosey to #shovelflag area for COP:  Merkins x 10 IC, then Plank o Rama: Regular, Southern Gent, Northern Aggressor, Elbows, Tom Cruise, Regular–hold it….

COT w/ nice reflection and shout out by Rev.

Two Kotters today: Rev and Chaka Khan.  Glad you’re back!

TClaps to the PAX for keeping this train on the tracks!  Let’s keep spreading the word and EH some guys.

TClaps to Critter for his second vacation post this week.  Enjoyed meeting you and once again proving just how small of a town NOLA can be. Safe travels back to NC!

Storyland Saturday 07:00 w/ Reluctant Yankee and Reveille

Jackson Day 9K Sunday @ 08:30.  If you’re running the race, let’s meet at the start area around 08:15ish near the NOTC number p/u tent.

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

Let’s get some of the Metairie/Kenner PAX out to Rock City to join some of your uptown brothers who continue to make the trek to play around with boulders every Monday.

Good Times!

Roots

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Posted on behalf of Amnesty by Roots

Pre Thang: Started with Amnesty, “Napoleon” (yep he does exist), Tundra and Zombie.

The Thang:  Mosey to museum for  warmup COP

COP:  SSH 25, Peter Parker Pushups 25, Toe touches cross overs (2 when Amnesty(VQ) pulled a hammy…the pop heard round the world).  Walked it back to start Coffeeteria early…   The #weinke was passed to the PAX who took turns Q-ing.

Mosey to just short of outdoor gym for 6 Min of Mary.
(Russian Twists, Jane Fondas, LBC, Flutter Kicks, LBC twists)

Mosey to outdoor gym.
Rotation for 4 sets each.
Monkey bars each way.
Inverted rows on low bar x 10
Dips x 10
Try to climb diagonal bar….too wet
Pullups AMRAPs

4 laps on track…sprint straight aways, jog curves

Mosey to Great Lawn.

Tree to tree:
Walking Lunges
Side Step squat right leg
Side Step squat left leg
Wrestler Walk

COT

Then the crew caught up with the DQ VQ at coffee……..

TClaps to Amnesty for his partial VQ –Recover and get back out there soon!

TClaps to the PAX for taking that #weinke and running with it…

See Monday’s Rock City BB for current Announcements

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Pre Thang: YHC pulled up at 05:20 to see Bad Moon arriving on foot and Tundra locking up his bike.  Looked like we might have a good turnout…  as we talked about our Christmas festivities the clock ticked on and at 05:30, we three took off into the #gloom.

The Thang:  Mosey over to LU Danna Center Quad for warmup.

SSH x 30 then grab a bench.  Incline Merkins x 15, Step Ups x 15, Derkins x 15, Step Ups x 15, Dips x 20 all in cadence.

Mosey over to Wolfpack Hill and run all the way up.  Partner up(HaHa). While one is doing the designated exercise, the other runs down the stairs and back up, then switch.  Three rounds and plank up.

Round 1 = LBC, Round 2 = Plank Jacks, Round 3 = Mtn. Climbers. Plank o Rama immediately following with regular, Right arm and right leg up, Left arm and left leg up, Northern Aggressor, Southern Gent, Elbows, Tom Cruise.

Next we met Dan Taylor aka Lieutenant Dan — Line up and make your way across the top floor of Wolfpack Hill… 1 Squat followed by 2 Lunges, 2 Squats followed by 4 Lunges, 3 Squats followed by 6 lunges… finishing with 7 Squats and 14 Lunges.

Mosey back to the fountain for Dips x 15 and Incline Merkins x 12 IC and a quick little out and back .25 mile mosey to eat up those last few seconds and calories.

COT w/ shout out by Bad Moon

TClaps to Bad Moon and Tundra, who both strongly considered #fartsacking, but dragged themselves out to hang with YHC.

Missed RY, who messaged in late last night w/ flu like symptoms.  Hope you have a speedy recovery.

FYI, the nationwide release of the movie “Unbroken” was yesterday, contrary to what I wrote a few weeks ago in a backblast.  Everyone needs to go to  that movie and see the true story of a man with an incredible spirit!  Inspirational and humbling to say the least.  I brought my teenage daughters, who were stunned to see what men have endured for the freedoms they enjoy today.

Hope all the NOLA PAX had a Merry Christmas!

Announcements:

Saturday @ 07:00 Storyland w/ Amnesty for his VQ.  Let’s turn out big!

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

Wednesday@ 05:30 Birdcage w/ step up and Q. Let RY know you’re ready.

F3 was born on 1/1/11and is celebrating 4 years on New Years Day. Let’s show them we’re in for the long haul and grow this thing.  Now is the time of year to get some FNG’s out here with us.  Turn a resoloutionary into a regular.  EH a friend, relative or colleague over the rest of the holidays and get some big numbers out here for our 1/2/15 and 1/3/15 workouts.  It’s free!

Jackson Day 9K is 1/4/15.  Register before 12/28/14 when the rates increase and come for a run. http://theyatrace.com/event/jackson-day-race-2015

Good Times!

Roots

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Pre Thang – The #cantores were wrong again, just like chicken little.  Seven PAX left the #shovelflag at 05:30 in cool and cloudy conditions, no rain. We picked up Tito and Hawgcycle during the qtr. mile warm up for a total of nine.

The Thang – Mosey out and around to TU front lawn for warm up w/ BMJ’s x 10 OYO (Burp ‘n Merk Jumps are a new twist on a couple of old favorites: the Burp ‘n Merk and the Burpee Broad Jump.) Fun!

Mosey to Wolfpack Mtn. and take the #escalator to the top.  Stop at each level and do the required pre-marked exercise:

Lunge to top of first incline

Level 2 = 10 Burpees

Level 3 = 20 Plank Jacks

Level 4 = 30 Merkins

Level 5 = 40 Squats

Level 6 = 50 SSH

Level 7 = 60 LBC  —  Plank up

Mosey to the bottom stopping at each station for another round and finish w/ 60 LBC

Quick Mosey to Wolfpack Hill and up the stairs to the top for a few Minutes of Mary — Dolly x 20, Crunchy Frog x 10, Leg Raise x 20 all in cadence.

Begin to run down the ramps, then switch to stairs and make a mad dash back to the #shovelflag when YHC realizes we have 2 minutes left… #cobains. Got carried away and no time for a dipfest.

TClaps to FNG Atticus, who was on IR for two months and posted to F3 for his first workout back. Nice work!

TClaps to Tito for a great shout out this morning.  Good stuff!

TClaps to Reluctant Yankee for putting together the Christmas workout/party on Monday.  Those who were there enjoyed the 2nd F!

Announcements:

Storyland @ 07:00 Saturday w/ RY and Mr.Awesome as your Q’s.

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

The Birdcage @ 05:30 Wednesday w/ (need a Q……)

Please get your donations in to RY by Wednesday so he can make our donation to the VA half way house.

Jackson Day 9k is on Sunday 1/4/15.  Register here:http://theyatrace.com/node/70/registration/register

If anyone would like to join me for “The Battle of New Orleans”, I’ll be starting out at Wolfpack Mtn. AO around 06:00 that morning and running a 12 mile warmup out to the lakefront starting line, then running the race.  This is a great point to point race that ends at Jackson Square.  The after party always has good snacks: jambalaya, red beans and rice, king cake and beer.

Good Times!

Roots

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Pre-Thang: YHC planted the #shovelflag at 05:15 and went for a warm up run and was pleasantly surprised to return and find the PAX quickly multiplying to a total of 9.  Thought we might see Rev, but guess he  was pedi-cabbing it all night…

The Thang:  Mosey out and back approx. 1/4 mile to front lawn of TU for warm up w/ BLIMPS:

Burpees x 5, Lunge Walk x 10(each leg), Imp. Walkers x 15, Merkins x 20, Plank Jacks x 25, Squats x 30.

Mosey to Wolfpack Mtn — Lunge walk first incline, then all the way up.  Sprint the inclines and recover on the flats.  Plank up and wait for the six.

–Before we take off YHC explained to the PAX that we may encounter #suddenchange during this portion of the workout.  If we come in contact with a vehicle, drop and 10 Burpees OYO.

At the top recover and watch YHC attempt to demonstrate the Cliff Hanger Merkin… Not today fellas… Cobains to the PAX for that fail.

Regroup with a quick Minute with Mary  — LBC’s & Hello Dollys x 20 in cadence.

Partner up — 1 starts doing the required exercise and 2 runs one level down and back, then switch. Round 1 — Burpees, Round 2  — LBC’s, Round 3  —  SSH, Round 4  —  Plank Walks/Holy Craps(a real #crowdpleaser at this point)  —  Plank o Rama until the six.

Recover and Mosey down the mountain and back to the shovel flag.

Almost all the way down, YHC could hear the garbage truck and knew change was a comin’…

Everybody down for #suddenchange  — Burpees x 10 OYO

Continue the mosey and what do you know, two more cars — more #suddenchange  — two cars, but only 10 Burpees due to time constraints.

Sprint back to shovel for COT

TClaps to Amnesty for his 4th consecutive post and for volunteering to bring the #shovelflag to #storyland tomorrow for a guaranteed 5th post in a row. #wherey@napoleon?

TClaps to the PAX for covering 2.6 miles today  —  the majority of which was running up and down the mountain.  Might feel that tomorrow…

TClaps to Splash for his shoutout today.

Welcome Back Kotter err Sweeper, finally back from Thanksgiving…

Announcements:

Storyland Saturday  @ 07:00 w/ Hawgcycle as Q plus Redfish ??

Rock City (Pontiff)  Monday @ 05:30 w/ Hawgcycle/Boss Keane as Q

Cooter Brown’s  Monday @ 6:30 PM  Holiday Workout/Party  —  We’ll plant the #shovelflag on the levee across from CB’s and run through a quick  45 minute Christmas themed set, then grab some food, drinks and second F and check out a bit of the Saints game.

We are making a donation to a veterans halfway house for Christmas.  They need t-shirts and black/white socks.  If you would like to participate, please get your donation or $5 to Reluctant Yankee between now and Christmas Eve at the #birdcage so he can deliver.

Jackson Day Race 9k is 1/4/14 @ 08:30.  Be sure to sign up and run with your F3 brothers and if you’re in the mood you can join me for all or part of my 12 mile warmup starting at the Wolfpack Mountain AO @ approximately 06:00 that morning and running to the starting line near the lakefront. Lemme know…

Good Times!

Roots

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Pre -Thang — A warm 60ish in the gloom today. Nine PAX, including one FNG, left the Shovel Flag and started to mosey. Picked up Bad Moon, who is now timing his approach perfectly, on the avenue for an even 10.

The Thang —

Early #mumblechatter — Looks like we’re headed straight for the mountain today…

Mosey to #WolfpackMountain for — Warm Up, All The Way Up

Lunge Walk to crest of first incline. Then…

Run to front of garage and stop at each level to do designated exercise OYO all the way up.

Level 2 — Burpees x 7
Level 3 — Imperial Walkers x 14
Level 4 — SSH x 21
Level 5 — Merkins x 28
Level 6 — Slow Squats x 35
Level 7 — LBC’s x 42

Plank up and wait for the #six. Then straight to:

Holy Craps/Plank Walks x 20 in cadence.

A couple of Minutes of Mary — Hello Dolly and LBT x 20 in cadence.

Repeat all the way down, stopping at each station for another #downpainment…

Much #mumblechatter at this point, but not sure if any of it was intelligible.

At the bottom LBC’s x 42. Plank up.

Head over to Danna Center Quad for a #DipFest:

Regular Dip x 20 in cadence

Step ups x 20 in cadence

Low Slow Dip 3 ways w/ 3 count:
Regular x 10
Left over Right x 10
Right over Left x 10

Mosey to Audubon fountain area:

Count off 1’s and 2’s. 1’s do LBC’s while 2’s dash out approx. 40 yds. do 5 Burpees and return. Switch x 2 and plank up.

Mosey to Shovel Flag for COT

Announcements:  Storyland tomorrow @ 7 Q is Redfish.  Metairie/Pontiff Monday @ 5:30 Q is Hawgcycle.

Shout out by YHC

Thank you to Bad Moon for your humbling comments.

TClaps to Splash — First at the flag and ready to roll…

TClaps to Tito for returning for post number 2. Nice work!

TClaps to Napoleon who Kottered(Welcome Back) on Wednesday and made it two in a row.

TClaps to Reluctant Yankee for pushing the pace up front all morning with Rev and Blue Dog #hatehate.

TClaps to Rev for bringing (FNG) Hang 504

TClaps to MRoots for hanging with YHC as I pre-marked the stations last night.

Cobains to the PAX for making a wreck of what was supposed to be a pre climb inspirational quote.

The quote is, “If I can take it, I can make it.” — Louis Zamperini

There is a movie coming out today called “Unbroken”.  It’s the story of his life.  In his early years he had some struggles but he became a very successful runner and Olympian in spite of them.  He later left to fight in WWII and was a prisoner of war.  He used that quote as a mantra when races were tough and carried it over to help him survive the horrors of being a POW.

It’s good to have a mantra to keep you moving forward and stay focused during difficult times whether in sport or life.  Ironically, this quote is very similar to this simple verse — I can do all things through Christ who strengthens me. Philippians 4:13

Food for thought…

Thanks for another great morning. Good Times!

Roots

p.s Chaka Khan told me the other day he thinks he found an ab.  Hope F3 is having a similar effect on everybody else!

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Pre-Thang: Cool, calm,  45 and not so gloomy due to the 7 o’clock start. At 6:55 wondering if it’s the late start or #fartsackcity as a result of the bountiful feasts from yesterday, but it was looking like a solo for YHC until the Rev and Bad Moon showed up with 2 to go.

The Thang: We head out and intercept Mr. Awesome on his bike and plank up while he locks up to the nearest trash can.

Mosey out and around to Tulane U. Front Lawn

Warm up COP:  SSH, Peter Parker, Low Slow Squat, Parker Peter x 15 in cadence.

Mosey to Touchdown Jesus @ LU for Burpee Broad Jumps out to statue and back. Whoa!

Mosey to Wolfpack Hill– Dash up stairs to top level.  Plank up and do a round of Plank Walks(newly named Holy Craps by Rev and Mr. Awesome). Continue down the hill and stop halfway for another round of Holy Craps.  Both rounds x 10 in cadence. All the way down and mosey to Wolfpack Mtn.

Lunge Walk up first incline, then run all the way up to the summit.  Sprint the inclines and recover on flats.  Plank up and wait for the six.

COP– 6 MOM:  LBC x15, Hello Dolly x 20, Low Slow Flutter x 15, LBT x 15, High Dolly x 20, Freddie Mercury x 15, flip over and finish up with Holy Craps x 15.  All done in cadence.

All the way down with Beam Slaps.  Mosey back to Audubon at the fountain for some

Low Slow Dips– Regular x 10, left foot over right x 10, right foot over left x 10

COT–Shout Out by YHC

TClaps to the PAX for showing up and giving 100% when the #fartsack was calling…

Announcements:

Storyland @ 7 am Saturday with Hawgcycle as Q.  Come out and burn off the rest of that holiday cheer!

Metairie workout to begin on Monday 12/1/14 @ 5:30 am with Hawgcycle as Q.  Get out and support if you can make it!!

Good times!

Roots

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Pre-Thang: Another perfect morning in the low 60’s. Looking like only three of us until Awesome pulled up at 6:58… and Zombie caught us at the warmup.

The Thang:

Hawgcycle at the helm:

Warm up COP – SSHX20, Imperial Walkers x 20, mountain climbers x 20, slow squat x 20, merkins x 15, Mary Catherine’s x 20, Chuck Norris x 10. All in cadence.

Mosey to Tad Gormley
#mumblechatter– hopefully the stadium is locked.
I knew I shouldn’t have done that 3.5
mile warmup…
At the stadium steps:
“8 is Enough”– run to the top and back down, do 8 burpees. Lather, rinse, repeat.  Decreasing burpee count by one each time. Finish at 1 burpee. Plank up and wait (or bail of you are the Q).
Hawgcycle is off to bigger and better things.

Hand off to Roots

Mosey to Practice Track

Ark Loader– Lunge Walk, Bear Crawl, Crab Walk–60 yds.

Mosey to CBS Football Field for 4 x 5’s OYO:
At goal line do 5 Burpees. Run to opposite goal line.
At goal line do 10 Merkins. Run across field.
Do 15 Jump Squats. Run to opposite goal line.
Do 20 LBC’s. Run across field. One more lap, then plank up when done.

Mosey to Outdoor Gym (Oh wait, what are these?? Looks like a custom dip bar for four.
Real Dips x 5 in cadence– Man those are hard!

On to the Gym

At the pull up bars– Peekaboos plus 10 LBC’s  x 5 OYO.

Mosey to Little Bridge(oh there’s a bench)
Plank up incline style for incline Merkins x 10 in cadence.

Mosey to front of Museum at Fountain
Dips x 15 in cadence.

Are we headed back to the flag?  Maybe so Chaka… He took off like a horse to the barn.

Thankfully there are some benches near the flag. Just right for a quick plank up decline style — Derkins x 10 in cadence.

COT

Tclaps to Hawgcycle for a great Q, even though he left us during the “8 is enough”  #snotwoggle he laid on us.

Tclaps again to Hawgcycle– he left early to volunteer at his church and handout Thanksgiving groceries to 102 families. #livingthird

Tclaps to Zombie for coming back off IR. Nice work

Tclaps to Chaka Khan who keeps coming back for more. All three this week brother …

Tclaps to Awesome for the shoutout.

Tclaps to Reluctant Yankee who posted in the rain today in San Antonio to get worked over by Madonna!

Announcements:
Tues.  5:30 at the Birdcage  Holiday Special with the Rev.
Wed. 5:30 at the Birdcage Guest Q Bounty Hunter from SC

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