F3 New Orleans

Author: Rudy

  • 11s or 12s. I can’t remember

    Happy Monday – 7 PAX started the week off right with an early Monday post at Rock City. Tool was apparently still recovering from a weekend of Hogging for a Great Cause, so had handed the Q to YHC.  5:30 on the dot, time to get the show on the road. Disclaimer and off down the gloomy track towards the rocks.

    Warm Up: The usual, at least kind-a

    • SSH x25
    • BAM.  Abacus rolls in hot.  Take that, Tool.  That’s a #HIM, showing up on Monday after HfC.
    • Slow Windmills x10
    • IW x24 (YHC was confused on count.  An omen of what was yet to come, I suppose)

    Go grab a rock.  Any rock.  Triple Shift – you’ve been challenged.  I don’t know where Mahatma found that thing.  But it was RIDICULOUS.

    Bring your friend to the tree line.  Peter Parker x25 (didn’t think I’d forget plank stuff, did you?)

    11s: You know what YHC thinks of with the number 11?  Yup, Notre Dame National Championships (and yes, I am painfully aware that none are within the last 30 years.  But there’s always next year.)  So lets do some 11s.

    • Merkins on the far side
    • Curls on the near side
    • “Let’s get it, Baby” says Marlin.  “Go” says YHC.

    OK, YHC forgot how to add up to 11.  Something that shouldn’t be that hard, but seemed perplexing to me.  But fortunately, the heckling of Walleye and Rev Sox straightened out the PAX and got us started correctly.

    OK, YHC also forgot to tell people to BRING THE ROCK WITH YOU.  Several PAX grumbled as they returned to the starting line.  But finally, we were off – Back and forth.

    Plank for the 6, with some Parker Peter IC.

    11s: You know what else YHC saw with the number 11 yesterday?  ND Women’s Lacrosse upset #1 Syracuse 11-10.  So lets do another round of 11s.

    • Squat Jumps on the far side
    • Lunges on the near side
    • Rocks in the middle.  11 shoulder presses each time you run past your friend.
    • Halfway through, a Q-dible: change to 11 rows each time you run past your friend.

    Plank for the 6, with some MC IC.

    Mary: Circle up for a few mins of Mary

    • LBC x25
    • Flutter Kick x25
    • Penguin x25

    Return the rocks and mosey back to the flag.

    At the flag, when given the choice – Bogey selected that we close with 11 burpees.  So 11 burpees it is.

    Finish with Count-off, Name-o-Rama.  Quality group of gentlemen I’m proud to start the week off right with. Props to Hand-Grenada who has jumped into Pontiff F3 with both feet, quickly becoming a regular at Rock City and The Uptowner.

    Finish with our intentions (especially those who are sick and undergoing surgery), and a prayer for the graces of God to be with us today.

  • The 40, Part 4

    Its Okwata Time. That means its Levee time. 40 times.

    11 PAX gathered around the shovel flag this morning in the dark gloom. Alas, no glorious sunrise over the waters of Okwata. The PAX will have to wait several weeks for the morning light to appear during the workouts again. Until then, just gloomy gloom. The PAX welcomed the visitor – Schottenheimer from Cleveland. Thanks for coming out to join us!

    At 5:30, YHC pronounced the disclaimer and so we began.

    First, Mosey 10 yards to the flag (from all the way across the sidewalk). Circle up for warmup, sprinkled with mumble chatter.

    • SSH x25
    • Abe Vigoda x10
    • IW x25

    Then off to the base of the Levee.

    By now, the PAX know the drill.  10 exercises.  4 Sets of each exercise.  10 reps per set.  Back and forth over the Levee for each set.  That equals (do the math….) 40 trips over the levee.

    1. Cross Fit Merkins: Oh, the grass is cold.  And wet.
    2. Box Cutters: Out-Up-In-Down half the time, Up-Out-Down-In the other half.  Shorty finally realizes there’s a difference.
    3. 4-Count Lunges: Triple Shift appears to have mixed signals and went for the 20 reps of 4 count lunges.
    4. Derkins: a new wrinkle – stop half-way down the levee for the exercise.  Slip and Slide trying to stop
    5. Dying Cockroach: Frac rightly points out that Roaches crawl, forcing a clarification from YHC that we were doing the Dying variety.  On our backs.
    6. Bobby Hurley: OK, YHC certainly felt this when running up the hill.
    7. Irkins: stop half-way up the levee for the exercise.
    8. Monkey Humpers: I thought the Bobby Hurley burned….
    9. Hello Dolly: I think that just maybe I saw Mahatma break a sweat.
    10. Burpees: The crowning glory, as Tool was lamenting the lack of burpees in the workout.

    Finished up at 6:08.  We are getting better at this.  That meant we had time for more!  Quadrophelia!  Up to the top of the levee, so we can run forwards-down and backwards-up (i.e., always look to the lake) for 4 minutes.

    Back to the flag with a minute to spare.  Time for LBC x40.

    Finish up with Count-off and Name-o-rama.  Intentions, then close with prayers.  Psalm 40, a song of praise.

    I waited patiently for the Lord;
        he turned to me and heard my cry.
    He lifted me out of the slimy pit,
        out of the mud and mire;
    he set my feet on a rock
        and gave me a firm place to stand.
    He put a new song in my mouth,
        a hymn of praise to our God.
    Many will see and fear the Lord
        and put their trust in him.

    Thanks for letting me lead!

  • Its march, must be basketball time

    It’d been several months, but YHC was ready to get back to business. Unfortunately, in the meantime – apparently YHC had forgotten many aspects of how to Q, and the PAX was always ready and willing to point out his many mistakes and flaws. Oh well. You get what you pay for….

    Arriving at 6:20, YHC enjoyed some good F2 with the early arriving PAX. Slowly but surely a good size crew pulled in, and as 6:30 rolled around, the crew of 19 set off towards the east – enjoying the pink and orange hues from the sunrise as we moseyed towards the lawn in front of the museum.

    Warm up:

    • SSH x25 (Here comes Coxswain – he seems to think the workouts start at 6:35)
    • Smurf Jack x20 (Mumblechatter about “Smurf Jack” and “Cowbell” seemed rampant)
    • Hillbilly x25 (Bogey decided to point out some flaw in YHC’s form.  YHC thought his form was perfectly adequate.)
    • ISW x20

    Its March, leading up to the NCAA tournament.  So lets talk basketball…

    Thing 1: Notre Dame reference, of course.  Wednesday Night, YHC making dinner and turns on the TV to discover ND playing Va Tech.  Early in the second half, ND is down by 21 and looking terrible.  End of second half, ND is up by 5 and celebrating.

    • Peter Parker x21, 5 Merkins
    • Parker Peter x21, 5 Merkins
    • Shoulder Taps x21, 5 Merkins
    • Floyd Maywether x21, 5 Merkins

    Little did he know at the time, but our FNG is a Va Tech fan.  Sorry (but not really) about that.

    Thing 2: 2000s and the advent of the “1-and-done”- 1 year of college bball before moving on to the pros.  Anthony Davis wins national championship and Final Four MVP.  Then on to the Pelicans.

    PAX splits into 3 groups for the “1-and-done Indian Run”.  Each group runs from the front of the Museum out to Wisner, then back and on to the Refinery.  The “1-and-done” part: the last PAX drops for 1 Burpee before sprinting to the front of the line.  Each PAX seems to get about 5 burpees in during the run.

    Thing 3: Duke and the dreaded “Bobby Hurley”.  Dang them and their slap-the-floor approach to defensive intensity, epitomized by Bobby Hurley in the early 1990s.  PAX pair up – 10 groups.  YHC fumbles a bit trying to get the 10 exercises ordered to intermix legs, arms, and core.  YHC fails miserable.  Many PAX point out YHC failings.  YHC perseveres.

    • 15 Bobby Hurleys (the timer)
    • Box Jumps
    • Ski Jumps
    • Pull Ups
    • Step Ups
    • Dips
    • Mountain Climbers
    • Rows
    • Knee Ups
    • Merkins

    Repeat for 2 cycles.  Bobby Hurleys followed by Box Jumps followed by Ski Jumps: that’s a bad ordering of exercises.  Note to self to try and avoid that next time.

    Mosey to the great lawn

    Thing 3a: Quick Pitstop at the Tool Wall for 25 Calf Raises and 25 Monkey Humpers.  Just because.  Mosey on to the great lawn and plank in the center for the 6.

    Thing 4: Dean Smith and the 4 Corner offense.  OYO – 8 8-count-body builders at each of the 4 corners around the great lawn.  Start where ever, go in whichever direction.  YHC doesn’t care.  Just get to each corner and do 8.  Go.  El Guapo had to be reminded what a “corner” is.  its not the straight away.  Its the corner.

    Return to the center to plank for the 6.

    Thing 5: Fab 5 from Michigan – we’ll do the Ab 5

    • Ray Jackson (the lesser known member): LBC x25 (because YHC couldn’t think of a J ab exercise, though several astute PAX later pointed out the J-Lo….
    • Jimmy King: flutter Kick x25
    • Jalen Rose: dying cockRoach x25
    • Juwan Howard: american Hammer x20 (YHC feeling the pain…)
    • Chris Weber: that’s right, the dr. W x10

    Thing 6: Nolan Richardson and Arkansas “40 minutes of Hell”.  PAX finish with our version of “4 minutes of hell”.  Suicides across the great lawn OYO for 4 minutes.  Go.

    Mosey to the VSF (20 PAX and we have a VSF?  Where are the flags?!?!?!?)

    Count-off, Name-o-rama.  YHC told he is doing it wrong (which, apparently, he is).  Naming of our FNG – was “Papa Bear” (celebrating his brood of 3 married children and youngest 9 year old), until we realize that “Papa Bear” is already claimed.  So late pivot, naming him “Hokie Pokey” for his Va Tech connections.

    Announcements (Thursday Night Basin Run, next week’s Tough Mudder).  Intentions and Prayer to close.  Today’s scripture is the parable of the pharisee and tax collector praying in the temple.  Jesus instructs us to pray as the tax collector, humbly.  Lord, teach us to be humble.  Lead by our example, not by our words.

    Gentlemen, thank you for the opportunity to lead.

  • I know, lets Run!

    Late Monday night, Tool calls out for a 610 stomp Q.  I know I’ll be out for a run – 2nd to last run before the big day, and still trying to stay ahead of at least 1 of the NS fools in the Run Ranger Run challenge (those guys NEVER stop running!).  So sign me up for the Q.  I wonder what we should do?

    I know, lets Run!

    Weather: gorgeous, cool Tuesday morning.

    PAX: 4 PAX materialize in the gloom, enjoy some good pre-Thank chatter.  That’s a bright green light, Parish.  Seizures???  Then we’re off.  Just running.  45 minutes out and back.  Meet back at the VSF.  Enjoyed a great run, lots of good F2.  Learned a bunch about my fellow PAX – thanks, guys.  I enjoyed the run!

    4.5 Miles covered, return to home plate.  Circle up for prayers (illness, especially FracSac’s aunt), and Brady and Tool’s family.

    Finish up, as I always do, with St. Ignatius Prayer for Generosity.  I struggle at times to remember to live my life as a life of service.  This prayer is one that helps me retain my focus, and remember how I am called to act.

  • 610 Stomp and Crawl

    YHC arrived at City Park to find 2 strangers in the gloom – My Pleasure (from Raleigh) and an FNG he brought with him.  Coming from Raleigh to bring an FNG to the stomp – NICE WORK!

    Today’s workout: 30 minute out-and-back along the bayou, meet at the track for some extra work.

    Smooth and Cowbell set the pace, and we managed to knock out 3.5 miles in 7:45 pace.  Thanks for pushing me guys.

    Back at the track, we circled up for:

    • SSH x25
    • Bear Crawl out (30-40 yards), Crab Walk back
    • Peter Parker x25
    • Walk Crab out, Crawl Bear back
    • IW x25
    • Sprint out, 20 Derkins, Sprint Back
    • Floyd Mayweather x25
    • Frog Jump out, Squat x20, Sprint Back

    Mosey back to the flag for some final Mary

    • Flutter Kick x25
    • Dolly x25

    Circle Up to introduce our FNG to the 2nd and 3rd Fs.  Named “Minnesota”, as he reported that as the original home of his wife before remembering that it wasn’t Minnesota, it was Kentucky.  Two states that sound like, look like, and are right next to each other.  Sorta.  Or not.  His “Minnesota Missus”….

    Gentlemen, thank you for the opportunity to lead!

  • Counter clockwise in the gloom

    A surprisingly chilly Monday morning greeted the PAX at Pontiff playground.  YHC had checked the weather and must have mistook the “4” in 40s for a “7” in 70s.  Marlin, of course, was ready for the weather – dressed in full winter gear.  Clock struck 5:30, and 8 PAX took off out of the gate.  YHC was slightly worried – as some Rock City regulars have a tendency to roll in late, and we were GOING THE WRONG WAY.

    But off we went.

    COP #1: Avoid the swamplands and instead find a patch of gloomy damp grass.  Circle up, now 9 PAX strong as Hawg caught us on the way.

    • SSH x30
    • IW x30
    • Plank-o-rama: Peter Parker x25, Floyd Mayweather x25, Parker Peter x25, Mountain Climber x25

    Mosey continues the wrong way around the park.

    COP #2: The Playground.  Now 10 PAX strong, as Tool finds us – he ran the wrong-right way around the park eventually catching us on the opposite side…  So 5 stations

    • 15 Burpees (counter)
    • Pull-ups
    • Derkins
    • Low Slow Squats
    • Low Row Pull-ups (OK, so these were TOO LOW.  But lots of modifications to get a workout out of this.  YHC felt bad watching Walleye attempting to fold his 8+ foot frame underneath that bar)

    Repeat 2 circuits

    Mosey continues the wrong way around the park.

    COP #3: The Spartacus Bandstand.  Quick stop off for

    • Right Leg Step Up x25
    • Dip x20
    • Left Leg Step Up x25

    Mosey continues the wrong way around the park – to finally get to the Rock Pile.

    COP #4: Rock Pile.  YHC encourages PAX to go bigger, as we aren’t moving anywhere.  Focus on Form.  Cadence count will be slower.  Triple Shift and Jingle Vader both chose to show the PAX what “bigger” meant.  Gentlemen, I applaud you and hope one day to be able to lift a rock like that.

    • Shoulder Press x12
    • Curl x12
    • Row x15
    • Down-Up Squat x15 (sorry for the cadence misfire the first time…)

    Repeat 2 circuits.  One extra round of Shoulder Press just because.  Smarmy mumble-chatter heard from Rev Sox.

    Mosey back to the flag.  Doing my best to keep up with Mahatma – I’m not sure he even broke a sweat as he went sailing by on that last run.

    COP #5: Finish up with Mary.

    • Flutter Kick x25
    • Dolly x25
    • Rosalita x25

    Disappointed that we had no Bogey sing-a-long today.

    Finish up with Count-off, Name-o-Rama and Prayers.  Send everyone on their way with St. Ignatius Prayer for Generosity.

    Thanks for letting me lead, gentlemen!

  • Welcome to 2018 and an ND victory

    2018 arrived at 5:30 am with a brisk wind and below freezing temps.  Lovely start to the new year.  YHC arrived early to make sure his Notre Dame banners were hung with bride, to welcome the LSU faithful to the new year.  First hulking shadow figure to appear, dressed in full Marlin-cold-weather gear was Kim Chi sporting an outer layer LSU sweatshirt.  Then Triple Shift, wearing neutral colors.  Finally 2 more LSU fans showed up – welcome Amnesty and Heisenberg.  Everyone decked in the finest winder wonderland gear.  A disclaimer, then lets get started.

    Burpees and Body Builders

    Notre Dame has won 6, LSU has won 5.  Start by going through each of the 11 games, with a ladder: adding 1 burpee for each ND victory (1970, 1981, 1984, 1997, 1998, 2013) and 1 8-count-body-builder for each LSU victory (1971, 1985, 1986, 1997, 2007).  The 6 Burpee vs 5 8-Count will show up again….

    Warm Up

    Mosey to the normal spot by the rocks for our warm-up

    • SSH x25
    • Windmill x15
    • IW x25
    • 6 Burpees, 5 8-Count

    Then plank-time:

    • PP x25
    • FM x25
    • PP x25
    • ST x25

    Go find a rock, and mosey to the football field.  YHC noted that Triple Shift seems to look for a larger rock each Monday.

    BLIMPS

    Start at the goal line for BLIMPS.  Since its a Burpee exercise, lets stick with the “6 Burpees for Notre Dame Victory” theme:

    • 6 Burpees, 12 Lunges, 18 IW, 24 Merkins, 30 PlankJacks, 36 Squats (all con-rocca), advancing 20 yards for each exercise

    Al Gore for the 6 (unnamed PAX who chose to carry Gibraltar)

    Now we’re at the far end of the field.  Lets BLIMPS back, using the “5 8-Counts for LSU Victory” theme:

    • 5 8-Count, 10 Lunges, 15 IW, 20 Merkins, 25 PJs, 30 Squats (all con-rocca)

    Plan for the 6 (left to the reader to ponder which PAX was the 6)

    Playground

    Head to the playground where all PAX got to enjoy YHC’s new Christmas present, courtesy of the in-laws: Battle Rope.  5 Stations, 1 for each PAX

    • Burpees (15 of ’em, the count)
    • Toss-the-rocks over the fence
    • Crunches
    • Pull Ups
    • Battle Ropes!!!

    Time to get through one complete round.  Mosey back to the rock pile to dispose of our friends.  Then Mosey back to the flag for a quick round of Mary:

    • FK x25
    • Penguin x25
    • Cockroach x25

    Close with 6 Burpees and 5 8-Count (for a total of 54 burpees and 30 8-Count).  Heisenberg chose to close with 6 8-Counts presuming a victory later today.  YHC chose to close with a 7th burpee.

    Close with Countoff (5 brave PAX standing strong against the wind and cold), Name-o-rama (Amnesty and Heisenberg gunning for the big Respect in 2018), and close with prayers.

    Yesterday, the homily at mass was about family: celebrate the importance of it, and remind us all to respect, love and cherish our family.  YHC is thankful for the many families he is a part of: his own, his Ms, the F3 family, and others.

    Finished off with coffee at Morning Call with Mike – and some very enjoyable conversation and F2 with the PAX.  Thanks for a great start to 2018!

     

  • 2 Years of Rocks

    2 years ago, YHC was introduced to Rock City by Bogey and Marlin.  And over 2 years, YHC has grown to love the rocks.  Though, no thanks to Triple Shift, YHC can no longer find the specific rocks he loves, as they have been buried beneath, below, behind TS boulders….  But the rocks are my friends.  The rocks are a great way to start a week.  Many a Monday has arrived at YHC’s house, and the thought of getting stronger with the Rocks has propelled me out of bed, helping to avoid the dreaded fartsack.  And how the week starts dictates how the week goes.  So what better way to start the week than with the opportunity to pick up The Rock.

    6 veteran PAX joined YHC, to (unknowingly, perhaps) celebrate a 2 year anniversary.  As with the 1 year anniversary, 1 year ago, YHC pulled back some of his favorites from his first Rock City workouts.  Off to the Rock Pile!

    But first, Burpees OYO for everyone while we wait for Marlin to finish getting dressed.

    COP #1: Circle up to start the workout (while listening to Bogey and Hawg carry on about something or other, like a bunch of teenagers…  Sheesh.  Pay attention, guys!)

    • SSH x25
    • IW x25
    • Peter Parker x25
    • Nolan Ryan x15 (each side)
    • Parker Peter x25

    Go find your rock.

    COP #2: Bloom where you’re planted.  Always a favorite.

    • Shoulder Press x16
    • Curl x16 (I didn’t say “drop your rock” in between, Jingle Vader)
    • Row x16
    • Bench Press x25
    • Repeat with x12 (and x25 Bench)
    • Repeat with x8 (and x25 Bench)
    • Repeat with x4 (and x25 Bench)

    Amnesty grumbles about his poor shoulders.  Typical.

    COP #3: Lietuenant Dan, with a Rock

    Mosey to the tree-lined field.  1x Lunge (both legs make a single lunge), 2x Squat.  Repeat 2x/4x, 3x/6x, etc… Until you reach the fence at the far side.  This better on your shoulders Amnesty?

    Have a seat in the People’s Chair.  After a bit, how about some shoulder presses?  Stand up, Shake out.  Do it again (though this time, we’ll mix in some curls)

    COP #4: The Playground.

    7 people, 7 stations.

    • Burpees x12 (the timer)
    • Throw the Rocks Over the Fence
    • Merkins
    • Sit Ups
    • Swing Merkins
    • Squats
    • Pull Ups

    Rocks make a lot of noise when they land on the sidewalk.

    COP #5: Mary, con rocca.

    Circle up near the rock pile to finish up with Mary.  Use your rock as you see fit…

    • Dolly x25
    • Flutter x25
    • LBC x25
    • Rosalita x25

    Back to the Flag for count-off, name-o-rama, announcements (VQ for 2 Utes this Thursday at Okwata!), and intentions (safe travels for Thanksgiving, gratefullness for the gifts we have received, blessings on a friend of Marlin’s in a serious car accident, Blessings for Brady and Tool)

    Thanks again, gentlemen, for letting me lead.  Here’s to many more years with the Rocks!

  • Shake down the beatdowns

    YHC was angry.  Very angry.  The season had been promising (despite that one point loss to the Bulldogs way back when).  But then, as is all to common over the last 10 years, The Irish ran into a buzzsaw and got demolished.  YHC has seen this same scenario play out way too many times.  So PAX were going to feel his wrath.

    After a pre-thank run with Cowbell, YHC donned his Irish gear and greeted the 16 PAX with a disclaimer (poorly given, as usual) and we moseyed to the Great Lawn.

    COP #1: 2017 Football Season

    • SSH x41
    • 8 Burpees OYO
    • IW x41
    • 8 Burpees OYO
    • Peter Parker x41
    • 8 Burpees OYO

    Yes, grumbling PAX (Fracsac in particular) noted that this sounded like a football score.  And indeed it was.  41-8 Miami on Saturday the 11th.  At this point, YHC announced his intentions of taking out his anger on the PAX.  And the PAX wondered why they had to bear that wrath?  Rocky Top wondered why we weren’t talking about Tennessee football failures?  The answer to both questions is the same: because Rudy is the Q.

    COP #2: 2016 Football Season

    Mosey to a corner of the great lawn to commemorate the 4-8 Irish Powerhouse.  At each of the 4 corners (corresponding to our lowly 4 wins), do 8 8-count-body-builders (celebrating the 8 losses, to powerhouses such as Duke and Navy)

    Mosey to the lawn in front of the museum

    COP #3: 2015 Football Season

    Ends with a 44-28 beating by OSU in the Fiesta Bowl.

    • 44 step Lunge Walk
    • 28 Merkins
    • Repeat x2 (because “we were only 2 plays away from playing for the National Championship” – per esteemed coach Brian Kelly)

    COP #4: 2014 Football Season

    First, celebrate our 31-27 loss to Jameis Winston and the Seminoles with a Crab Walk to the first Lightpole.

    Then we introduce the Route 55 to recall the 55-31 loss to Arizona State

    • 1 Squat Jump at the First Lightpole
    • 2 at the next
    • … Repeat …
    • 10 at the 10th (for a total of 55 Squat Jumps)

    Mosey to the Fountain and Plank for the 6

    COP #5:  2013 Football Season

    Boomer Sooner rolls into South Bend and administers a beatdown, 35-21

    • Alternating Leg step ups x35
    • Dips x21

    Mosey to the Baby Foundry

    COP #6: 2012 Football Season

    Alabama rolls the Irish, 42-14.  Coach Kelly describes how the Irish were totally Outmuscled.  So we will work on our muscles.  Partner up, 8 stations.

    • Burpees (x14 – the counter)
    • Merkins
    • Hanging Knee Raises
    • Rows
    • Step Ups
    • Dips
    • Pull Ups
    • Ski Jump over the Green Monster

    Mosey to the Tool Wall

    COP #7: 2006 Football Season

    Jamarcus Russell earns his future millions by administering a 27-point route of the Irish in the Sugar Bowl (41-14).

    • Calf Raise x27
    • Monkey Humper x27
    • Repeat

    Back to the Great Lawn

    COP #8: 2007 Football Season

    ND gains a total of 90 yards and 4 First Downs in a 38-3 drubbing by the USC Trojans.  We celebrate by 90 yard sprints, one for each first down.

    COP #9: 2013 Music City Bowl

    Not all is lost, though!  We remember Kyle Brindza’s game winner as time expires to lead the Irish to a 31-28 victory over LSU.

    • LBC x31

    Back to the Flag!

    Circle up for count-off, Name-o-rama, Announcements and Intentions.  Upcoming events:

    • This Thursday: Turkey Trot, wear your F3 gear!
    • December 2nd: Clown Car to Troubled Waters for the Obstacle Course
    • Watch for Yankee email with info about an F3 Christmas event
    • Rock and Roll Marathon in early March.  Not too late to start training!

  • A Stroll down Lafitte’s Greenway

    • Night time.  Strange how the DST change has made the night more gloomy than the morning.  But 10 PAX arrived in the evening gloom for a workout topped off with a few brews.  #Tclaps especially to Triple Shift and Jingle Vader, for whom this was their second F3 beatdown of the day.  #NegativeTClaps to Fracsac.  He knows why…..

    Pre-Thang: A little marathon preparation at 7:00.  Reverse of the usual bayou st. johns 610 stomp route, heading up the bayou to the museum then back.  Thanks Cowbell for continuing to push me to move faster.

    The Thang: Just in time, a gang of neon-lighted bicyclers showed up to help light our warmup.  They slowly circled us.  Both parties looked at the other, wondering what on earth they were up to…  But no more time for wondering, time to get started.

    Usual Rudy start-up

    • Peter Parker x25
    • (interrupt our regularly scheduled plank-o-rama for a 10 OYO burpee penalty for JV’s late arrival)
    • Mountain Climbers x25
    • Parker Peter x25
    • Plank Jack x25

    Bogey takes us to the Lafitte’s Greenway.  Partner up:

    • PAX 1: Lunge Walk to the next light pole, Bear Crawl back
    • PAX 2: did something
    • Flapjack
    • Repeat

    Same pattern with PAX 1 sprinting down 2 lightpoles and back while PAX 2 did Mericans.

    Same pattern with PAX 1 Bear Crawling then Lunge Walking (obviously different than LW followed by BC) while PAX 2 did LBCs

    Beans takes over.  Agility Drills on Lafitte’s Greenway.  Same pattern.

    • PAX 1 Sprints, PAX 2 Supermans.  Flapjack
    • PAX 1 Karaokes, PAX 2 does something.  Flapjack
    • PAX 1 Backwards Run, PAX 2 Diamond Mericans.  Flapjack

    Bogey Interjects.  He wants a turn again.

    • PAX 1 People’s Chair, PAX 2 5 8-count-body builders.  Flapjack.  Repeat
    • Triple Shift reminds everyone, especially YHC, that the Merican comes before the Plank Jack.

    Tool takes us to the Post Office

    • PAX 1: 100 Rocky Balboa, PAX 2 Putins.  Flapjack.
    • Repeat with 80 Rocky Balboa and Hip Slappers

    Cowbell really wants more ab work, so he finishes up with Crunchy Frogs xTooMany

    Triple Shift sprints us back to home on the greenway circle.  Finish up with Count-off, Name-o-rama and a closing Prayer.

    Then gathered around the table at Bayou Beer Garden for a burgers, fries, and a few beers.  Very enjoyable conversation – especially watching Bogey put the moves on the ladies…