F3 New Orleans

Category: New Orleans

  • Ninjas, animals, and a home run!

    7 strapping men met in the dew-drenched grass of New Orleans’ city park for a beat down. Reveille and MrAwesome were more than willing to hand one out.

    The Thang
    (note – a “strong man” exercise was thrown out randomly throughout the work out. The strong man is a jumping lunge, whilst holding hands on the hips, vocalizing a ‘hup’ every time the man is in the air.)

    Mosey from the flag toward Tad Ghormley (we need a name for that place), stopping in the great lawn for a strong man. Continue to mosey toward stadium dr for the first COP.

    COP
    SSH x 25
    Knee slappers x 10 (jump in the air, slapping knees to hand stretched out at shoulder height).
    ‘Merkin x 12

    Mosey to baseball field behind Ghormley
    Throw in 12 x Good Morning’s for a little more warm up

    Home Runs
    Run to first base, do 10 burpees
    Run to second base, do 20 diamond merkins
    Run to third base, do 30 squats
    Run to home, do 40 LBC’s

    Mosey toward the football field

    Strong man (hehe)

    Line up on 6yd box
    Spiderman walk to Penalty Box
    Crab walk to random goal in middle of the pitch.
    Bear crawl to center field
    Frog hop back to random goal in middle of the pitch.
    Lunge walk back to 6yd box

    Mosey to Outdoor gym
    Hand over Q to MrAwesome

    30 second intervals – 10 sec rest
    1 up and over the monkeybars, cross back underneath (backwards if you can)
    2 ‘wall jumping’ the dip bars
    3 L sits
    4 static hang on pullup bars
    5 burpees
    6 plank with a bag

    end with trios or a line of hand held inverted rows

    mosey toward the track. stop at a nice grassy area on the way

    animal movements of around 10 yards
    bear crawl (forward, side, other side, back)
    crab walk -forward
    shoulder (ninja) rolls
    crab walk again

    plank in a circle until everyone has done 8 burpees

    mosey to the track for 1000 meters of Hades
    (MrAwesome issues the challenge to do 15 burpees for each person who beats him each time)
    400meter sprint around track
    100meter recovery
    200m sprint
    100m recovery
    100m sprint
    100m recovery

    long easy mosey back toward flag

    COT

    MrAwesome completes the burpees that he owed for getting beat.

    Moleskine:

    TClaps to our Q MrAwesome for giving incentive to push harder.

    Tclaps to the PAX for pushing through after the football field. You had YHC thinking you were spent.

    “Who knew a ninja was an animal?”

    Hup, hup, hup, hup, hup, hup, hup, hup, hup, hup.

    Announcements:

    Our very own roots and sweeper are both taking on 26.2 miles tomorrow, cheer them on!

    Monday at pontiff park, 5:30am, Hawgcycle at the Q

    Wednesday at Audubon Park pull up bars, 5:30am, Bluedog? at the Q (you owe us)

    Friday at Entrance to Audubon park, 5:30am, Roots back at the Helm

     

  • Rain but no deflated balls in NOLA

    Pre-thang:  A chilly and rainy morning but nothing too crazy.  Even with the rain and cold -we felt no need to deflate the balls.  We kept wondering if Blue Dog was coming since he was supposed to Q half of this workout…he didn’t show.   Hawgcycle came in – HOT – launching a 6 ft tsunami at the ducks chilling in the cool morning.  YHC got a 5:12AM warning email from Chaka that if I skipped I would be in trouble.  I also got the “are we really going to workout in this weather text” from Tito – Yes! my brother.  Then I called him a wuss so he had no choice but attend.  He attended like a BOSS!  We also got Reveille back from a brief hiatus/training break – things are always better when we have the REV. Bad Moon also mentioned that the previous day’s email – made him get out in the rain and get better.   Bad Moon killing it – like always.

    Thang:

    Ran 1/2 mile to Wolfpack Mtn – with Hawg in hot pursuit.  He eventually caught up to us for the first COP.

    Warm up COP in the dry, cozy shelter provided by the parking garage known as Wolfpack Mtn:  SSH x 25, Merkins x 20, Ankle grab squats x 15 (no eye contact please), and 10 Burpees OYO

    After this we attempted a Dirty MacDeuce in the Parking Garage – using every other floor as our COP.

    Ran 2 floors – COP – Carolina Dry Docks x 12,  Mountain Climbers x 12 and Dying Cockroaches x 12

    Run 2 floors – COP – Man-maker push ups x 12, Peter Parkers x 12, and Russian Twist x 12

    I was going to skip an outdoor COP on the roof and just run 2 extra floors but I got called out by Hawgcycle.  I didn’t want any deflate-gate esque stories about me in the NOLA f3 circles so I sucked it up and got the next COP done in the puddles.  I didn’t die.

    Run 2 floors – COP – Diamond Merks x 12, Parker Peters x 12 and Regular LBC x 12(in the wet)

    Then descend 2 floors – Wide Stance Merks x 12, Parker Peters x 12 and LBC twist x 12

    Descend 1 floor – Should tap push ups x 12, Plank kicks x 12,  and Freddie Mercury x 12

    Descend 1 floor – Regular Merks x 12, Plank arm raises x 12, and WW3 situps x 12

    Descend 1 floor – Man – maker push ups again x 12, plank jacks x 12, and russian twists x 12

    Huddle up on the ground floor  and 10 more burpees OYO.

    Finish with a good run to the flag.  Hawg, Rev and Chaka led the pack back to the shovel flag, Bad Moon in the middle and the caboose was Tito and Reluctant Yankee.  Rain was pretty solid at this point.   I’d say we kind of completed a MEGA Dirty McDeuce.

    A quick COT and an awesome Shout Out from TITO!  Tclaps Tito for stepping up to the Shout Out.

    Tclaps to the PAX for #nodeflatedballs and #manup!

    Tclaps to Awesome and Rev for taking the Q at City Park for Saturday.

    Announcements:

    Mardi Gras is like the New Orleans version of Christmas – it is EH season for us.  You will be killing time and drinking beer with all types of people over the next 25 days.  Take advantage of the opportunity to EH someone and help them #getbetter.  You know they want to – they just need a push.  They can start ASAP but you can sell them with the “burn all of their Mardi Gras excesses off” line.

    Saturday – Storyland/City Park w/Rev and Awesome

    Monday – Rock City/Pontiff w/Hawgcycle

    Wednesday – Birdcage/Audubon w/ ?

    Friday – Wolfpack Mtn w/Roots

  • Bikes!@ Sweeper’s Legbreaker

    RY – posting on behalf of Sweeper
    Pre-Thang: A decent PAX of 9 assemble to #getbetter.  After the twitter teaser from Sweeper it seems that Chaka’s FNG may have been scared off.  Hawgcycle planted the new shovel flag for a beautiful 60 degree workout.
    Jog to the lights:
    Side Straddle Hop x 20
    –Blue Dog shows up here just in time for his favorite boo boo bear crawls
    Broad jump
    Lunges
    Modified “elevens” – “sixes” with Burpees and pushups
    Wounded “boo boo” bear crawl right leg up
    Wounded “boo boo” bear crawl left leg up
    duck walk
    “that was a warm up? – man we are in trouble”
    Jog – Hawg “watch out for bikes!”
    COP1:
    Imperial Walkers x 20
    Lung Jumps x20
    Squats  x 30
    Slow Squats x 20
    Imperial Walkers  x 20
    Jog   —  “Ouch!  Sweeper pulling a hawgcycle – watch out for bikes!”
    COP2:
    Hello Dollys   x 20
    High-dollys/Rosalitas x 20
    Russian Freddy Mercurys  x10
    LBCs  x 20
    Superman 40 secs
    Jog
    COP3 near the fountain
    D-mercans x20 for all
    Step ups
    mercans
    lunges
    incline mercans
    slow squat
    dips
    Jog
    COP3:
    Peter Parkers x 20
    Plank Jacks  x 20
    Mountain Climbers  x 20  “we usually do mtn climbers early – when you do them after running 2 miles they really hurt”
    Jog to the flag – There goes Chaka, Hawg and Blue Dog off to the races!
    Reverse Jack webbs   start at 8 and work backwards
    “why is lifting air so hard?”
    COT- Shoutout -Hawgcycle
    Extra credit – Pull ups for Blue Dog, Amnesty and Reluctant Yankee
    Tclaps to Roots and Sweeper who will be running 26.2 in the RocknRoll Marathon on Sunday
    Tclaps to Rev who is training/running the half marathon
    Tclaps to Sweeper (RY is writing this) on his 2nd Q, I call this session: Sweeper’s legbreaker
    Tclaps to Yuengling for 3 weeks in a row
    Tclaps to Chaka Khan, Blue Dog and Hawgcycle for the sprint to the flag
    Announcements:
    Friday at Wolfpack Mtn – 530AM with Blue Dog and Reluctant Yankee
    Saturday at City Park/Storyland – 7AM with Reluctant Yankee- until someone steps up
    Monday at Pontiff/Rock City – 530AM with Hawgcycle
    Wednesday at Audubon/Birdcage -530AM with ?
    Baton Rouge – NOLA relay – see Roots

  • Going For Distance

    It was colder than most of us were expecting this morning.  Tough morning to get out into the gloom.  It was one of those morning’s that you know you wouldn’t be getting up if it was just you working out by yourself.  YHC arrived to see Amnesty’s Jeep in the parking lot.  As Amnesty got out and did some track work to warm-up the hammie, it looked like it was going to be a 2 man gig.  Then we saw Yankee’s Jeep pull up with Tundra to double the count.  Off into the gloom four strong.

    The Thang

    • Mosey to the Rock Pile for Warm-up
    • Warm-up COP: SSH x 30; Imperial Walkers x 35; Merkins x 10; Low Slow Squats x 20; Good Mornings x 15
    • Select your rock
    • Mosey with your rock the bathrooms
    • People’s Chair with Rock in lap (about 1 minute); 10 curlsOYO; People’s Chair with rock (about 45 seconds); 10 shoulder presses OYO
    • Mosey to the hill.
    • Ararat/Mt. Sinai – Shout out to the Old Testament for this excercise’s name. PAX start by placing rocks at the summit.  PAX begin at the bottom.  QIC calls out an animal exercise, e.g. bear crawl.  PAX bear crawl to the top, grab the rock and jog to the other side of the hill and back up to the top, drop of the rock and bear crawl back to the start.  We completed 4 reps – Bear Crawl, Crawl Bear, Crab Walk (Famous Jameis), Bunny Hop.
    • Indian Run to the Second Baseball field (PAX walk briskly, man in back runs to the front)
    • Step-ups on the bleachers with Rock in tow. 15 IC each leg
    • Continue Indian run to the Playground.
    • Partner-up – one man does pull-ups on the rings (sans rock) while the other does 15 reps of a rock exercise – flapjack. Pull-ups/Squats; Pull-ups/Curls; Pull-ups/Shoulder Presses; Pull-ups/Squat Presses.
    • Mosey to the football field for Mary
    • 6 MOM (more like 3.5) – LBCs x 25; LBTs x 25; Hello Dollys x 25; Russian Twists x 20
    • Mosey to the shovel flag for Fence Chunkers
    • Chunk your rock over the fence, go get somebody else’s rock and chunk it back. We did 5
    • Mosey back to the rock pile and drop of your rock
    • Horse to stable back to the flag.

    COT

    Amnesty directed our thoughts toward Dr. King and all that he worked to accomplish.  Hard to believe how far we are removed from that time period, but also hard to believe how far we have to go.  Thanks for the reflection Amnesty

    Moleskin

    • YHC’s goal today was to cover some distance with our rock.  I feel good about what we accomplished.  Yankee’s uncalibrated Fitbit told us we covered 1.9 miles.  I think that is a stretch, but we did go farther than any Rock City work out before us.  Someday I hope to make the entire loop.
    • The gloveless PAX were unprepared for the cold Pontiff ground, especially during Mt. Ararat –
    • Good to see Amnesty back after he went AWOL on Wolfpack Mountain.  Take it easy on that hammie brother.
    • Always good to have Tundra pirogue in from the Bayou to join us.  He’s made more Pontiff workouts than all of the Metairie guys combined – a lot more.
    • T-claps to the IT guys for hooking us up with a Rock City Tag and fixing our schedule.

    Announcements

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

  • He’s Every Man

    We returned to the scene of the crime.  Yankee and Roots looked through the bushes to see if our shovel flag had been carelessly discarded.  No luck.  Just as Chaka Khan was getting ready to lead us into the gloom for his VQ we see Chewy making a Kotter with an FNG.

     The Thang

    Chaka Khan at the Q

    • Mosey to a mud pit across the fence from the new Lady Bug
    • Warm-up COP: SSH x 19 (yes Chaka went with a 19 count on his first exercise); Plank Jacks x 18 (this made a nice hole in the mud); low slow squats x 11; LBC x 15 (at this point Yankee tried to complain about doing LBCs in the mud by saying he wasn’t complaining.)
    • Mosey to the unkempt Softball field for 4 corner 11s
    • 4 corner 11s (10 burpees and 1 squat then run to the next base where you do 9 burpees and 2 squats….1 burpee and 10 squats)
    • Mosey to the Olympic Trials track
    • Double Applesauce (two column indian run) for 1 lap (Victors were on the inside lap – just sayin’)

    Hawgcycle takes the Q

    • Mosey to Tad Gormley….argh locked again. We haven’t gotten in since we were kicked out last month.  Don’t worry Tad, we will be back.
    • Mosey to the nearest grassy area for Ciabatta
    • Ciabatta – 2 sets of 4 different exercises. Each set is 20 seconds all out oyo followed by 10 seconds of rest.  Burpees, Merkins, WWIII Sit-ups, Squats repeato
    • Mosey back to the Great Lawn for a flag check – step ups on a passing picnic bench while we wait for the six.
    • Flag is still there – we do a plankorama waiting for the six: Regular, Left hand high, Left leg high, Regular, Right hand high, Right leg high, Southern Gentleman, Yankee Agressor, Regular (about 15-20 seconds each)
    • Easy as 1-2-3 on the Great Lawn. Pax pairs up.  One man runs across the Great Lawn and back (150 yards?) While other starts doing Merkins.  Runner picks up the count on the merkins where the first man left off when he gets back. Partner sprints across Great Lawn.  Finished when each pair completes 100 merkins, 200 WWIII sit-ups, and 300 squats.  All the pax finished except YHC’s pair; however, are form was good – not saying other’s weren’t, just saying ours was.

    Moleskin

    • Nice to see 8 PAX out for a Saturday workout.
    • T-claps to Chaka for stepping up to Q – Good hard full body workout today.
    • T-claps to Chewy for coming across the lake to workout with us.
    • FNG Beebs definitely buried the lead by casually mentioning he was in the Benjy Davis Project http://www.amazon.com/Benjy-Davis-Project/e/B001LHKTNY
    • Everyone very impressed with FNG Batman’s cop saving story.
    • Good time at the Coffeeteria

    Announcements

    • Monday – 5:30 Rock City Workout in the OM (Pontiff Playground)
    • Wednesday – 5:30 @ The Birdcage
    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – 7:00 @ CP (Peristyle) – (Volunteers for the Q – #manup)
    • CSAUP – Talk to Roots if you are interested in the Rouge-Orleans Relay.

    -Hawgcycle

  • 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

     

     

  • Who steals a freakin’ flag?!

    Pre Thang
    6 Men gathered in the less-than-gloom of a beautiful winter morning to meet up with 2-20lb sand bags to carry throughout the entirety of this workout.
    The Thang
    Jog to lawn in front of NOMA
    COP
    SSH x 25
    ‘Merkin x 10
    Low Slow Squats x 15
    Jog to Carrolton (almost) and U Turn to lake side of the driveway
    Lunges for 20yds
    Wrestler Walks for 20yds
    Jog to NOMA steps
    Box jump bottom set of stairs
    Do 2 Burpees
    Jog up top stairs
    Do 1 Burpee
    Repeat x 10
    Jog around lake
    Stop randomly
    Burpee broad jump 20yds
    Bear crawl back
    repeat x4
    Jog to the school
    Sprint to outdoor gym
    Hand off Q to Reveille
    Everyone pairs up and trades off with their partner.
    One man does LBC’s until partner does 10 pike push ups.
    One man does Freddie Mercuries until partner does 10 pull-ups.
    One partner does bar knee raises until partner does 10 parallel bar dips.
    Mosey to frolf course.
    Run to 5 less than random tee markers.
    Do the amount of push ups as the number hole you come across.
    Mosey to football field
    Line up in plank position
    While in plank line, pull weight bag across your body until the next man in line can reach it, do 5 push ups. Once the bag reaches the end of the line, pass it back, do 5 push ups. Repeat x 3.
    Circle Up
    Pass the bag around the circle while everyone stays in v-pose, feet and torso off the ground. After every round do 1 sit up without lowering feet to ground. Repeat x 10
    Mosey back to Flag
    Stop at palms on Great Lawn
    Lunge walk to second tree
    Reverse Lunge walk to third tree
    Lunk walk to fourth tree
    Mosey over to flag
    Discover flag missing
    Call Yankee on the cell to see if he took it with him when he bailed.
    Discover he did no such thing.
    Lose faith in humanity
    The Moleskine:
    Honestly, who steals an American Flag?!?!?!?
    Maybe it was the clipboard telling all the tomatoes what to do.
    TClaps to Pheidippides for pulling it out and making it all the way back to the flag! Without splashing merlot, for that matter.

  • Boo Boo Bear Crawlin’

    Pre-Thang
    A chilly 43 degrees.
    13 PAX in the gloom.  Started out as 12 but Chardonnay made it during the first COP after a brutal EH courtesy of RY yesterday.  Another good turnout for a Wednesday!
    Meet at the virtual flag for introductions (Warn of the long trek we are about to embark on.)
    Around the Park is approximately 1.8 miles (meh lets call it 2)
    The THANG:
    Mosey with butt kicks to the light posts across from the band stand near the track.
    Circle up
    SSHx30, Imperial Walkersx25, Mountain Climbersx20, Plank Jacksx20 (all I.C.)
    Recover
    Line up at the far light post while facing the band stand
    Bear crawl to next lamp, Sprint to lamp nearest the bandstand and back x2 (Don’t work out legs heavily the day before you plan to sprint… YHC fell on the first sprint.)
    Mosey back to track (Hawgcycle watch out for bikes) and along for 1/3 mile while incorporating karaokes and indian run
    Circle-up
    Low slow squatsx20, regular squatsx20, LBCx30 (all I.C.)
    Mosey for 1/3 mile to the benches near the fountain across from LoYOLOla. Full speed ahead for the sprinters.
    Dipsx20, Derkinsx15, Imerkinsx10 (all I.C.)
    Mosey back to track and along incorporating Indian Run for 1/2 mile
    Circle-up
    Russian Death Twistx15, Proper Freddy Mercury (AKA Bicycle crunch AKA Russian Freddy Mercury)x20, Dollyx20 (all I.C.)
    Recover
    Mosey for 1/2 mile to SE corner of park near (AKA are usual favorite starting point) while stopping and partially planking on the way to keep pace with the 6th.
    Circle-up at the “usual spot”
    Wife Pleasersx20, #noeyecontactallowed
    Single leg cross Jumps (each leg)x15
    Quick Mosey back to virtual flag to finish up the 1.8 mile adventure.
    Plank and wait for 6
    with six minutes left
    line up at light post near virtual flag.
    boo boo bear crawls to next nearest light post with injured left leg
    boo boo bear crawls back to original post with injured right leg
    high step to Oak Tree about 40 yards away.
    line up and sprint back to the virtual flag for a mini plank sess.
    standard plank with Roots counting down from 20 (According to roots 3sec = 1 count)
    drop down immediately (no rest) to elbow planks with Chard counting us down from 20 (at a more reasonable pace of 1.5sec = 1 count)
    COT lead by YHC
    Roots informed us that we got in 2.25 miles total during the workout.  Not bad for a 45 min workout.
    Announcements:
    Baton Rouge – NOLA relay race with Roots the Saturday night of Endymion for any of the guys interested.
    Friday with Roots at Wolfpack Mtn 530AM
    Saturday with Chaka Khan’s VQ (Hawg will finish) @ Storyland 7AM
    Monday with Hawgcycle at Pontiff/RockCity 530AM
    Wednesday with Sweeper at Audubon/Birdcage

  • Virtual Reality

    6 PAX gathered at Pontiff Playground in the foggy Ole’ Metairie gloom for a kickstart to the week.  We had to plant a virtual flag today after the shenanigans at City Park on Saturday.

    The Thang

    • Mosey to the Rock pile for our Warm-Up
    • Warm-up COP: SSH x 39; Imperial Walkers x 40; Good Mornings x 15
    • Select your rock and Mosey to the flag football field
    • Rock COP: Several sets of Upright Row, Shoulder Presses, and Squats all IC and of varying reps.  We totaled 50 IC Counts (100 reps) of each exercise.
    • Run the loop around the park (1 mile)
    • Upon returning from the run start in with several more sets of Upright Row, Shoulder Press, and Squats OYO. Trying to get in 100 reps of each.
    • Return rock to the rock pile
    • Mosey back to the virtual flag. We arrived in time to finish with 45 seconds of elbow plankin’

    Moleskin

    Today’s workout was inspired by the Cross Fit workout known as the Murph.  It was inverted and extremely modified.  YHC has a long way to go, but maybe one day we will do an actual or at least a slick Murph at one of the NOLA AOs.  If you have time, you may want to check out the Wikipedia page of Lt. Michael Murphy.  It is a humbling read.  There is also a book and a movie about the Operation where he lost his life.  http://en.wikipedia.org/wiki/Michael_P._Murphy

    • T-claps to RY for pushing YHC on the 1 mile run, to Rev for selecting Gibraltar, and to Amnesty for sharing the load of Gibraltar.

    Announcements

    • Wednesday – 5:30 @ The Birdcage w/ Blue Dog
    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – 7:00 @ CP (Peristyle) – Come out and support Chaka in his VQ
    • Let Roots know if you are interested in the Rouge-Orleans Ultra Relay http://www.therougeorleans.com/

  • 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