Author: The Wiz

The Thang:
SSH x20 IC
IW x20 IC
Merkins X15 IC
Mountain Climbers x15 IC

.4 Mile run to the benches

Box Jumps x 15
Decline Merkins x 15
Step Ups X 15
Dips X 15

Bear Crawl through the middle and repeat the set twice more

6 MOM
LBC
Slow Motion Freddie Mercury
La Rosalita
The Flutter
Superman
Planks

Pushed a car .3 miles

Mosey to the pull up bars for 5 sets
Pull ups x 5
Merkins x 5
Squats x 10

Got off to a good start with Two Guns and FNG Nick joining the crew from
Tuesday.  The group raced through the darkness to the benches for some
non-stop work on the benches.

Dundee showed up while the group was prone, calling through the darkness
to find the group.  After joining in on the exercises, the group was ready
to run to the pull up bars but decided to push Dundee’s car back to the
street on the way.  The group was handling it without a problem so FNG
Nick and Bolt decided to jump in front and provide some resistance for the
rest of the group.

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The Thang:
SSH x15 IC
IW x15 IC
Merkins X10 IC
Mountain Climbers x15 IC

.6 mile Run to the Hill for a Jacob’s Ladder (7)
Squats at the bottom with a T-Pushup at the top

Stroll to the field for a grueling two sets of
Jump Squats x10
25 yard Bear Crawl
Alternating Lunges x20
25 yard Crab Walk
Squats x10
25 yard walking merkins
Air Presses x20
25 yard walking merkins

Mosey back to the start for 6MOM

Moleskin:
Bolt, Gunny, and Mr. Sneaks took to Paradise Cove in the darkness with Mr.
Sneaks on Q for the second time.

Mr. Sneaks almost ran straight past the hill without seeing it in the
early morning darkness.  It was even too dark to hear the calls from
Kevin.

The walking merkins for 25 yards to end two tough sets really wore out the
arms, especially with some air presses mixed in between.

La Rosalita and Freddie Mercury worked together to make
Mary a tough finish to the early week workout.

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6 men gathered in Audubon Park for an early morning rain dance finishing up just minutes before the monsoon.

The Thang:

SSH x20 IC
IW x20 IC
Merkin X15 IC
Mtn Climbers x20 IC

Mosey to Zoo Parking Lot

Bone Crusher Set

5 sets of:
Bear Crawl 10 steps
Burpee
Crab Walk 10 steps
Burpee

Bone Crusher Set

.5 mile run to the hill

Jacob’s Ladder (7)
Mohktar Ndiayes and Burpees

Bone Crusher Set

.7 mile run to meeting point

6 MOM

COT

Moleskin:
An excited New Orleans group welcomed Critter (from Charlotte, NC) to town for a pre-monsoon early morning sweat with Mr. Sneaks diving head first into the warm up.

Some correction was in order as we began our Bone Crusher Sets as we found out they were actually Mohktar Ndiayes leaving us to wonder what we will now call what we previously thought were Mohktar Ndiayes.  Critter also showed us how a well-seasoned war daddy does work on the Jacob’s Ladder.  The PAX were impressed!

On the way back from the hill we could see straight line lightning in the distance which created a bit of a conundrum for our flag carriers.  Critter led the men through what was our most lengthy Mary in quite some time.  Critter, it was awesome to have you in our group this morning!  Thanks for coming out.

We finished up with Critter breaking down the COT with a prayer literally minutes before an all out deluge.

In other very important news….Nuseltan Talyakbay has been renamed Bolt due to the fact that it is not an easy nickname to call out and to his incredible sprinting ability down the stretch of our last two runs.

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9 men, 2 of which were FNGs, met at the Swamp at Paradise Cove for a Mr. Sneaks medley.

The Thang:

SSH x20 (IC)
Imp Walker x20 (IC)
Merkins x20 (IC)
LBC x30 (IC)
Mtn Climbers x30 (IC)

.6 mile run to hill

Jacob’s Ladder (7) with Bone Crushers and T Push-ups

Mosey to soccer field

Squats x20
Bear Crawl 20 yd.
Walking Lunge 20 yd
Forward Crab Walk 20 yd
Crab Walk 20 yd.
10 Burpees
Repeato

.3 mile run to the train tracks

Flutter Kicks x25 (IC)
Back Scratchers x25 (IC)
Freddy Mercury x25 (IC)
Plank
Side Plank R&L

.3 mile run back to The Swamp

Naked Moleskin:
Solid job on Q by Mr. Sneaks this morning who managed to gas the group properly.  The first set of field work was enough for everyone but Mr. Sneaks who decided we should do it all again leaving many of us in a great deal of pain.  T-claps to Nursaltan Talyakbay for fighting through the pain. 

Lil Doogie kept the accelerator down on Rooster and FNG George B pushing them through extra reps while FNG Gunny provided motivation for the rest of the PAX.

Kevin, the bird from Up, made a cameo this morning at Paradise Cove.  There’s nothing quite like hearing that bird call early in the morning.

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12 men, two of which were FNG’s, showed up to Paradise Cove (formerly The Fly) for J Diddy’s Debut on Q.

The Thang:

SSH x20 (IC)
Imp Walker x20 (IC)
Squats x20 (IC)
Merkins x20 (IC)
LBC x20 (IC)
Ski Jumps x20 (IC)
CDD x10 (IC)

.6 mile Run to Hill

Jacob’s Ladder (7) with Bonecrushers and Burpees: Bear Crawl up hill, Reverse Bear Crawl down hill

Jog to Field

20 yd Bear Crawl
20 yd. Reverse Bear Crawl
20 yd. Crab Walk
20 yd. Forward Crab Walk
20 yd. Frog Jumps
20 yd. Frog Jumps with 180 degree twist
20 yd. Donkey Kicks

.3 mile run to train tracks

20 Merkins
50 LBC

.3 mile run back to meeting point

COT

Naked Moleskin
J Diddy’s Debut on Q was good for a record number of participants and saw a few of last night’s dinners rear their ugly heads.  The ridiculously New Orleans humidity pounded the PAX and made sure that each step of the way was as miserable as it could possibly be. 

The Fly at Audubon Park has now been renamed Paradise Cove.  The early morning screams from whatever bird that might be at the zoo sounds like the bird, Kevin, from the movie Up.  So in Kevin’s honor we have named The Fly after Kevin’s homeland.

Two FNG’s were given nicknames this morning.  FNG Ryan is now Lil Doogie and FNG George is now Nursaltan Tulyakbay.  This from the Borat Sagdiyev file:  Widowed; wife Oksana was killed in a tragic misunderstanding. “I get message from my neighbour Nursultan Tulyakbay, that he had shoot a very large bear,” Borat says. “I was very angry to find out he had shoot my wife. I was look forward to eat bear meat that night.”

T-claps to J Diddy for an awesome job on Q.  Skinny Baby Love gets the Larry Bird for dominating the Jacob’s ladder and knocking out some pull-ups on the way out.  When’s the Birdman coming back out?

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9 unsuspecting men gathered at Audobon Park not knowing what they had in store….

The Thang:

SSH x20 IC
Bone Crusher Set

• Bone Crusher x10
• Merkins x10
• 10 sec Plank
• 10 sec Right Plank
• 10 sec Left Plank
• Merkins x5

1/2 mile run

Bone Crusher Set
Russian Twists x50
25 yd. Bear Crawl
25 yd. Forward Crab Walk
25 yd. Walking Lunge

Bone Crusher Set
Freddy Mercury x50
LBC x50
Mtn. Climbers x50

Run to Hill
Jacob’s Ladder (7) Burpees and CDD (Plank Walk down the hill)

25 yd. Bear Crawl
25 yd. Crab Walk
25 yd. Walking Lunge
Flutter Kicks x50

1/2 mile run back to meeting point

COT

Moleskin

I knew we were in store for an awesome morning when we arrived to the park 15 minutes early to find J Diddy doing the Dirty Bird in the parking lot in front of our car.

There’s nothing like watching the Shovel Flag fly on our runs through the park.

Seriously…what’s the deal with all the FNG’s being beasts.  FNG Jonathan is completely unphased by everything we’ve done.  He’s now been deemed The People’s Champion.  Same goes for FNG Nate.

In a tribute to Game 5 we kept things moving early and often and that PAX thought The Wiz had lost his mind.  J Diddy said the downhill plank walks made him feel like a wounded dog.  From here on plank walks will be called The Wounded Dog.

The Bone Crusher sets are not the PAX favorite.  I think we could have quite a bit more in store in the near future.

Anybody find our eagle this morning?

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11 men posted for NOLA’s first Shovel Flag, a quick warm up, and a half Murph.

The Thang

SSH x25 IC
IW x15 IC

1.2 Mile Run to The Fly and back to gathering point

10 sets of:

Pull ups x5
Merkins x10
Squats x15

COT

Moleskin:

NOLA F3 was super pumped to unveil their new Shovel Flag with the support and guidance of Dora.  J. Diddy held the flag for the first leg of the run before passing it off to Mr. Sneaks who later gave it to Grind.

It was nice to have a record turnout with 11 men posting including 4 FNGs. Two new nicknames were dished up with FNG Jalen being gifted the name Rooster and FNG TJ now known as Cutoff.  FNG Ian and FNG Jonathan looked like they had been doing F3 their whole life and appeared unphased by the work load.

Lots of heads were turned in the park and a couple of questions were asked about what we were doing.  It’s awesome to watch this group snowball.  What an awesome concept!  Many thanks to Dora for leading the way for us.

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8 men (3 FNGs) gathered at Audobon Park and set out on a 1.6 mile dash to the Mississippi River and back stopping for a little pain along the way.

COP

.4 mile run to levee

SSH x20 IC
Imp. Walker x15 IC
Squats x20 IC
Merkin x15 IC

.4 mile run to soccer fields at The Fly

20 yd. Bear Crawl
20 Squat Jumps
20 yd. Dragon Walk
40 Sister Mary Catherines
30 yd. Pepper Pod
10 sets of 3 SSH and Fall
20 yd. Frog Jumps
20 180 degree Squat Jumps

4 sets
10 yd. sprint
20 Merkin
20 LBC
10 Moktar Ndiaye
10 Jump Squats

10 yd. Forward Crab Walk

.8 mile run back to our meeting point

COT

It is with great pleasure that we add FNG Aaron (now nicknamed Skinny Baby Love) and FNG JaRon (now known as Grind) to our growing group of F3 NOLA.  FNG T.J. turned in a strong performance on his first day and ran his .8 mile back looking like he hadn’t done anything all morning.  Chilli Sauce continues to post with a 45lb. weight vest and gets sharper each time we meet.

Shovel Flag set to make appearance this Tuesday.  Many thanks to Dora for getting us kicked off here in the Crescent City!

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