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  • Boss Keane’s Rock Pile

    Luke

    Pre-Thang

    8 PAX gathered in the moonlight gloom of the OM.  It was nice to pull up and see the Rev making his way out to the burbs and to see Chard pulling a Kotter.

    The Thang

    • Gather at the track and mosey out near the tennis courts for our Warm-Up
    • Warm-up COP: SSH x 30; Low Slow Squats x 20; Merkins x 15; Imperial Walkers x 25; Mountain Climbers x 20; X-fit Push-ups x 10
    • Mosey to the Rock Pile and select your rock, then  mosey with your rock to the flag football field for the next COP
    • Rock COP:  Squat and Press x 12; Cusak Squats  x 7, Shoulder Press x 12; Curls x 12, Hot Foot left leg x 12; Hot Foot right leg x 12
    • Mosey Cusak style to the restrooms – watch out for tree roots
    • People’s chair with rock in lap x 20 seconds; Stay in People’s Chair and do 5 Chest Presses IC;  Rinse and Repeat.  Grab your rock and head for some light.
    • Lunges with Rock 10 strides; 5 burpees OYO; Lunge back to starting position with rock; 5 more burpees OYO.  Pile the rocks.
    • Boss Keane’s Rock Pile:  Spread out in arms length next to Boss Keane’s rock pile.  In cadence, first man picks up a rock and sets it down between him and the next man.  Continue until rock pile has been moved to the end of the line.
    • Come to find out, that is not where Boss Keane wanted his rock pile…move it back.
    • I thought I said to move Boss Keane’s rock pile…Yes Boss
    • What’s Boss Keane’s rock pile doing over here – I don’t know boss – Move it back.
    • Mosey to the hill and drop off your rock.  Extended Mosey to baseball field for 6 MOM.
    • 6 MOM: Crunchy Frog x 15; LBC x 30; Russian Twist x 20; Freddy Mercury x 30;
    • Mosey back to the hill (running over it this time)  Grab a rock and take it back to the rock pile.  Mosey (horse to barn style) back to the shovel flag for COT

    Moleskin

    • Good to see the numbers increase for second Rock City workout
    • A lot of #mumblechatter about the rock envy that Roots was suffering from
    • YHC has never counted IC as fast as when we were in People’s Chair doing chest presses.
    • T-claps to Amnesty for his second post.  He wins the award for biggest rock of the day, making him the center of Roots’ envy.
    • YHC can’t believe no one has seen Cool Hand Luke.  Going to have to make that happen.
    • T-claps to Rev, Chaka, and Roots for their race back to the flag.
    • Remember the following in prayer:  RY’s friend that lost their father; students, specifically those at Loyola and ASH as they deal with the stress of finals.
    • T-Claps to RY for a great shout out

    Announcements

    • Wednesday – 5:30 @ The Birdcage (Rev is the Q)
    • Friday – 5:30 @ Wolfpack Mountain (Roots is the Q)
    • Saturday – 7:00 @ CP (Peristyle) – (Volunteers for the Q – #manup)
    • CSAUP – Jackson Day Race 1/4/15.   http://theyatrace.com/node/70/registration/register – Join roots for his 12 mile warm-up.

    -Hawgcycle

  • Bad Boys whatcha gonna do…

    Pre- Thang – A nice 65 degree morning but lost in the fog.  Felt like the true GLOOM!  Arrived at 650AM – no one out there.  Pretty sure that me and Tundra were gonna be alone in the gloom for a lonely workout.    Then the Rev tears into the parking lot, then oh wait…is that Triple Shift!  — Triple Shift is BACK!, then Hawg and Mullet to the rescue.  Sweet I thought we were gonna have to do this — just the two of us.  Then Chaka pulls up last.  FNG Amnesty shows up courtesy of Napoleon.  Sans Napoleon.  Saturdays are starting to grow – no  #fartsackers.   Roots was excused for volunteer duty at the Corporate Cup 5k.

    The Thang:

    Mosey 1/2 mi to COP 1:

    SSH x 25, Merkins x20, Imp Walkers x 25, Mountain Climbers x 21?, Slow Squat x 20

    Run to Tad Gormley Stadium.  High School soccer team pre game warmup.

    Run the steps.  20 Inclined Merkins at the top.  2 Dips at the bottom.  Then reduced merks and increase dips.  Halfway through at 10 merkins, 12 dips.  Enter the po-po!  Should we make him come get out of his car – oh wait – here he is about to get out of the car.  We decide to follow the rules and mosey out of Tad Gormley #moseyfaster #cops #rulebreakers #thankyoupopoiwasstartingtoslowdown

    Mosey out of Tad Gormley (quickly) 1/4 mi to next COP

    Peter Parkers x 20, Parkers Peters x 20, Russian Twist x 15, Regular Squat x 20, Ankle Grab Squats x 10 (Ouch Charlie those really hurt – courtesy of San Antonio) I’m sure those have a better name

    Run to CBS Football Field.  Somebody heckling us from the Corporate Cup.  Oh wait that is Roots!  Say Hi to Roots – but don’t slow the mosey.  Hey Roots – no beer delivery?  C’mon man.

    At CBS Field – 5 Rounds with Tyson.  DJ requests taken on the Rounds.  Run 50 yards to Midfield set 1, 50 yards to Goal line set 2, 50 yards to Midfield set 3, 50 yards back to the starting goal line set 4.

    Round 1 – Lunge Jumps x 20 (Reluctant Yankee’s choice)

    Round 2 – Burpie Broad Jumps x 10 (Triple Shift’s choice) **An absolute killer!  Ended up 40 burpie broad jumps and lots of pain.  #Tripleshiftwhydidyoucomeback  #nowthatIverecovered-thankyou #hatehate

    Round 3 – Merkins x 10 (Hawgcycle)

    Round 4 – One leg cross jumps, left, right then two legs to finish x 10 (Tundra)

    Round 5 – Animal o’ Rama (The Rev’s choice) #animalorama   Run to the fifty, Bearcrawl to the Goal line, Crab walk back to midfield, and then either frogjump or spiderman to the Goal line -ouch!

    Recover!

    Then mosey back to Great Lawn/ Shovel flag area 1/2 mi.  Chaka Khan had some nice kick here!  Hawgcycle didn’t want to get out run so he disappeared too – likes horses to a barn

    COP with Hawgcycle on the Great Lawn

    Superman to Boat x 3 min

    Sprint/Fast Mosey to Flag – Hawgcycle I would have won if it wasn’t for that car.  #nexttimeyour2nd

    #toomanyhashtagsinthispost

    COT:  Great shout-out/prayer from Triple Shift

    Tclaps to Amnesty (FNG) he led the pack for many of the exercises

    Double Tclaps to Triple Shift – glad to get you back – brother- we missed you!  Roots he brought you some stickers :).  And he led Shout Out!

    Tclaps to Cop at Tad Gormley #justdoinhisjob

    Great workout today – I’m excited that we have had 8 PAX at the last 2 Saturday wos.  You guys are lucky we ran out of time for Jack Webb and 6MOM which were on my weinke.  #overprepared

    Enjoyed getting to know these guys over coffee post w/o too!

    Announcements:

    Monday -Metaire @Pontiff 530AM, Wednesday – @Birdcage/Audubon 530, Friday – @Wolfpack Mtn/Audubon 530 and Saturday @7AM CityPark/Storyland

    First CSAUP activity – Jackson Day 9K.  Sign up via NOTC website.

     

     

     

     

  • If you can take it…

    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!

  • Sandbaggin’

    11 Pax eventually stumbled in to drag a bag full of sand and blankets around the Birdcage (Audubon Park). Squats and planks abounded, not to be outdone by burpees, of course.

    Warm-up:

    1/4 Mile run to edge of park.
    SSH x 20
    Low Slow Squats x 15
    BOYO x 5
    Jumping Lunges x 12
    SSH x 15

    Mosie to Bandstand

    The Thang

    Wall Squats until bag is passed down the line of PAX and back, Merkins x 10 – Rinse and Repeat x 5

    Burpee Suicides @ Lamps – run to 5th lamp, 5 burpees, and back. Run to 4th lamp, 4 burpees, back, etc.

    Lunge walk to next lamp (20yds)
    Bear Crawl to next lamp
    Burpee Broad Jump to next lamp

    Mosie to Covered picnic tables

    InMerkins x 12
    DeMerkins x 8
    Step – ups x 15
    Dips x 15

    Back to Flag

    Line Up and number off 1 and 2. 2’s step out of line and face 1’s. Group squats in unison while the first in line squats holding the bag in front of his chest, then tosses it to the man across from him. Repeat until the bag gets to the end of the line. When the bag arrives at the end, the Pax fall into plank, and reach across their bodies to pass the bag underneath their planking torsos to the end of the line and back.  Rinse and Repeat x 5

    Uptempo run around the golf course parking lot. 95% of race pace

    Moleskin:

    Lots of growth happening in this pax. Hard work from new and experienced, alike.

    Rev, over and out!

     

  • Rockin’ it in the OM

    Rocks

     

    6 PAX gathered in the Ole’ Metairie gloom for the inaugural Metairie Monday workout.  December starts with temperatures in the mid-60s.  It’s tough livin’ in the OM.

    The Thang

    • Gather at the track and mosey out near the tennis courts for our Warm-Up
    • Warm-up COP: SSH x 30; Squats x 15; Merkins x 15; Imperial Walkers x 25; Low Slow Squats x 20; Larry Craigs x 10
    • Mosey to the Rock Pile and select your rock
    • Mosey with your rock to the flag football field for the next COP
    • Rock COP: Squat and Press x 12; Squats x 10, Shoulder Press x 12; Curls x 12
    • Pair up – First man runs across field to fence (about 100 yards) and back while partner does as many of the designated exercises as possible. 4 sets:  Squat and Press, Squats, Shoulder Presses
    • Lunge 10 strides with Rock in hand. Drop the rock and do 10 merkins.  Lunge back to start.
    • Throw rock as far as possible. Mosey back to rock pile Cusak style (rock over head) and return the rock.
    • Mosey to the pavilion in the bird sanctuary for 6 Minutes of Mary
    • 6 MOM: In & Outs x 15; LBC x 25; Russian Twist x 15; Full body sit-ups x 15; Recover and mosey to the track
    • On the goal line: Spiderman crawl 10 yards; 5 burpees; Spiderman 10 yards; 5 burpees ; recover and sprint to the far goal line; plank-o-rama; recover and sprint to the starting goal-line.
    • Mosey to the flag for COT

    Moleskin

    • Great start to the OM workouts. We have to EH some locals to sustain this.
    • T-Claps to Blue Dog for winning the stone toss even though his rock was bigger than everyone else’s (well, it somewhat larger than most, but far greater than the pebble Roots selected).
    • Pragmatic Wisdom from Chaka Khan: “If you don’t know what is happening with the rocks, you should pick small.”
    • 6 MOM was harder than I expected – the rock exercises really work the core.
    • In preparing for my Q I found that there is a whole population of people out there that are into lifting rocks. I guess YHC is in that number now.
    • Extra T-claps to Blue Dog for his super-fast sprinting abilities.
    • T-Claps to RY for a great shout out.

    Announcements

    • Wednesday – 5:30 @ The Birdcage
    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – 7:00 @ CP (Peristyle)

    -Hawgcycle

     

  • No Tad – No Problem

     

    download

    The Tad was closed today (do they not realize F3 meets every Saturday?).  The 8 PAX that met in the glorious post-Holiday gloom had to go with the back-up plan, and as anyone that watched the 2001 Patriots can tell you – sometimes the backup works out.

    The Thang

    • Mosey to the South Gate of Tad Gormley for the Warm-up COP:
    • Warm-up COP:  SSHx25, Squatsx20, Merkinsx15, Imperial Walkersx25, Low Slow Squatx20, Larry Craigsx15, Flutter Kicksx20, Sumo Squatsx25, Military Pushups (Proud to be a Merkin?)x15
    • Mosey to Softball field (or at least a semi-softball field) and pair up.
    • 1st man runs from left field foul line to right field foul line and back while partner does as many of the designated exercise as possible.  When 1st man returns, partner runs out and back.  We did four sets: burpees, jump squats, merkins, LBCs
    • Mosey to Tad Gormley to see if they opened it for us.  Surely they remembered we were working out today.  They did not. Mosey to Soccer field by the practice track.
    • Burpee line drills soccer field style.  Start back line to back line (10 burpees), then opposite  penalty box (8 burpees),  midfield (6 burpees), near penalty box (4 burpees), finish with two burpees.
    • Mosey to the practice track for one lap, alternating forward jog with backward jog
    • Circle up on the infield for 6 MOM:  LBCx25, Hello Dollyx20, Rosalitax14, Putin (Russian Twist)x12, full sit-upx12, flutter kicksx12, Superman to Boatx3
    • Hit the track again to Sprint the curve.
    • Mosey back to the flag.

    Moleskin

    • Great to see 8 PAX out for a Saturday workout.
    • Hated to see the Tad closed.  Unlike Drew Bledsoe, I am confident the Tad will be back.
    • Great to have Dora and Diego come in from Charlotte.  The New Orleans Krewe is always excited when some experienced F3ers join us.
    • T-claps to Diego for being out in front all day.   YHC learned on the mosey back to the flag that Diego runs cross-country – it’s obvious.
    • T-claps to Tundra for posting his first workout.    He’s a Literature professor that practices survival skills in Alaska as a hobby.  He doesn’t always drink beer, but when he does… Hopefully he’ll be able to make it back occasionally – or start a Thibodaux workout. – or both.
    • Had a great coffeeteria with Tundra, RY, Zombie, YHC, and Roots.  Roots taught YHC and RY the technique to powdering beignets.  Tundra and Zombie were both flocked as a result.

    Announcements

    • NEW WORKOUT STARTING MONDAY IN METAIRIE.  Meet at the track in Pontiff Playground at 5:30.  YHC will Q.
    • The Birdcage (Audobon) @ 5:30 on Wednesday; Wolfpack Mountain @ 5:30 on Friday, City Park @ 7:00 next Saturday.
    • Jackson Day run January 4th.  Roots is a definite.  Come join him if you please.

    -Hawgcycle

  • The Day After…

    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

     

     

     

  • Why So Many Sudden Changes?

    11 NOLA PAX decided to post on this cool morning in beautiful Audubon Park. Not knowing exactly what was in store, Reluctant Yankee did a little recon once he saw a tweet from the Fort’s Crabcakes about “Sudden Change”. He was kind enough not to spoil the fun for the rest of the PAX. There was also a little concern from the PAX since I decided to eat at DATDOG the night before… Alligator Sausage Dog with some White Trash Fries to wash it down.

    DATDOG

    Warm Up:
    Initiate the workout with the Pledge of Allegiance led by Reluctant Yankee
    SSH: 30
    Mountain Climbers: 20
    SSH: 20
    LSS (low slow squat): 15
    Jump Squats: 15
    Jump Lunges: 10
    Injured Bunny Hop: 10 each leg
    Squat Walk: 20 yds
    Bear Crawl: 20 yds
    Squats: 15

    Mosey to center of field

    The Thang:
    After some collaboration with the PAX at the Fort, it was pretty apparent I needed to share the joy Sudden Change brings to the PAX… Which is what I did. In short, every time “Sudden Changed” was called, PAX had to do 10 OYO.

    Sudden Changed was called a total of 11 times (if I remember correctly) with a total of 110 plus burpees.

    Point Drill (Tough to explain but I’ll try): Drill consisted of 3 types of exercises (4 point merkin, 2 point merkin, 4 point flip flop)
    4 point merkin: Plank position, chop your feet, on Q call belly flop and get back up in plank.
    2 point merkin: standing up, chop your feet, on Q call belly flop and get back up.
    4 point flip flop: plank position, chop your feet, on Q call flip over on your back in the direction Q points and get back up in plank.

    After each drill was completed, get up and sprint 20 yards. 4 point merkin completed 8 times, 2 point merkin completed 6 times, 4 point flip flop completed 4 times. Total yards sprinted after 280 yards.

    Mosey to the parking lot

    Break up in 2 teams and have a little suicide relay race. One PAX from each team would run down to the first light pole, do one burpee and run back… turn and run to the last light pole, do a burpee and run back… Pass to the next in line.

    Completed 2 full cycles of this relay with PAX either planking or doing Squats while waiting for everyone to finish.

    Mosey to the center of the field for the “Circle of Pain – Bounty Hunter Rendition”. Get in a tight circle in exercise starting position until your turn to exercise. Exercise as followed:
    Plank V Ups: 2 Revolutions
    Elbow Plank V Ups: 2 Revolutions
    Russian Twist: 3 Revolutions each side
    Legs Ups – 3 Revolutions
    Finish with turkish get up: 5 reps each side

    Moleskin:
    I was both honored and “Thankful” for the opportunity to come out and lead a bunch of great guys this morning. Even in it’s infancy, NOLA shows strong leadership with a hunger to grow the region into a powerhouse! A simple prayer goes out to all this week for safe travels and a wonderful Thanksgiving with friends and family. Oh yea, “Sudden Change”, anyone reading owes me 10 burbees!

    Bounty Hunter over and out!

  • Mary Katherine Gallagher – Superstar!

    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

     

  • Am I under a freaking picnic table?

    QIC:  Rev(eille), Mr. Awesome
    Pre-thang – A beautiful and windy 54 degrees.
    The Thang–
    QIC – REVeille
    Mosey to the bandstand  for a warm up COP
    Merkins x 12  Imp Walkers x 15 LBCs x 12
    Mosey 1/2 mile to the bridge.
    11’s – burpies and wall jumps (modified to 4 and then to 2 wall jumps)
    Hand off Q to Awesome.
    Mosey 1/4 mi
    In Square form – Bear Crawl 3 yds, sideways 3 yrds, backwards 3 yrds, sideways 3 yrds X 3
    The Crab Crawl X 1
    Mosey 1/4 mi
    COP –Mountain Climbers,  Big step Mountain Climbers X15
    Mosey 1/4 mi
    COP – Parker Peters and Fully extended Mountain Climbers x 15
    Mosey 1/4
    Over and Unders on 3 picnic benches  – different bench each time
    Mosey to Pull up bars
    2 sets of 10 pull ups (rowing hands)
    Mosey to flag
    LBCs x 20
    COT
    Tclaps for the Shout out and VQ by Mr Awesome formerly known as Awesome
    Tclaps to Hawgcycle for launching Metaire
    Announcements:
    Bounty Hunter will be a guest Q tomorrow at Audubon 530AM
    DUE to the Thanksgiving Holiday Friday will start at 7AM!  Roots has the Q.
    Saturday 7AM City Park @Storyland/Great Lawn
    Starting Monday DEC 1st Hawgcycle is going to launch a NEW workout at Pontiff –
    Metaire people lets support this effort by Hawg.  #expansion