NOLA Launch — #setafire

After much fanfare and a solid series of training sessions from the master himself, New Orleans officially launched on October 18, 2014.  Years from now, hundreds of men will say they were there for this monumental day.  In reality, it was fifteen.  Here’s what the rest of you missed:

The Thang:

Gandalf’s Q

• Mosey to football field, backwards run, side-shuffle left, side-shuffle right
• Circle of Pain (COP):
  • Side-Straddle Hops in cadence x15
  • Merkins in cadence x12
  • Imperial Walkers in cadence x15
  • Mountain Climbers in cadence x20
  • Slow Squats in cadence x10
  • Wide-Arm Merkins in cadence x10
  • Diamond Merkins in cadence x10
• Mosey to bridge
• 11s across the bridge with burpees on far side and jump squats on near side #crowdpleaser
• Plank-O-Rama:  Regular, Elbows, Left Hand/Leg High, Right Hand/Leg High, Six Inches (10 count from Roots)

Reluctant Yankee’s Q

• Mosey back to football field
• 6 Minutes of Mary:
  • LBCs in cadence x10
  • Hello Dollys in cadence x10
  • High Dollys (Rosalitas) in cadence x10
  • Bicycles (Freddy Mercury) in cadence x10
  • Dying Cockroach in cadence x10
  • Flutter Kicks in cadence x10
  • Sorry RY–There may have been more–YHC was smoked and lost focus at this point.  Let’s say there were two more.
• Quick mosey one full lap around the track

Chong Li’s Q

• Loooooong mosey to picnic tables under the bridge
• Chong Li Special:
  • Decline Merkins in cadence x16
  • Right Leg Squat in cadence x8
  • Incline Merkins in cadence x16
  • Left Leg Squat in cadence x8
  • Decline Merkins IC x12
  • Right Leg Squat IC x6
  • Incline Merkins IC x12
  • Left Leg Squat IC x6
  • Decline Merkins IC x8
  • Right Leg Squat IC x4
  • Incline Merkins IC x8
  • Left Leg Squat IC x4
  • Decline Merkins IC x4
  • Right Leg Squat IC x2
  • Incline Merkins IC x4
  • Left Leg Squat IC x2
• Mosey back to football field
• Two Rounds With Tyson (sprint to 50 yard line, 10 reps, sprint to end line, 10 reps, sprint back to 50 yard line, 10 reps, sprint back to starting spot, plank):
  • Round 1:  Merkins
  • Round 2:  Jumping Lunges
• Mosey back to shovel flag
• Circle of Trust (COT)

The Skin:

• Great work today, men.  We covered a lot of ground, but still got in a good amount of strength training.  Everybody pushed hard.  City Park is a fantastic AO.  So many areas left to explore.
• The Reluctant Yankee led a very strong (but reluctant?) 6 mins of Mary.  The lap around the track was a nice touch, too.  You’ll appreciate that track work when you start training for the Blue Ridge Relay.  #callingitnow
• Welcome FNGs Channel Mullet, OG and LOG.  Channel Mullet came dangerously close to being named the Cajun Cannon because he’s from Cut Off, LA, but fortunately The Wiz jumped in at the last second with a much more deprecating name, in true #f3styles.  OG (Oil & Gas or Original Gangsta–your choice) accepted his name graciously, but threatened to drive out of the park blasting his Barry Manilow to show how OG he actually is.
• Li’l OG, OG’s 2.0 (not a creative day for the Pax) was out front all morning, achieving Larry Bird status together with Hawgcycle on the last sprint of the day.  Watch out, Uncle–they’ve got some #614s of their own down here.
• The Red Hot Chili Peppers portion of the workout (#underthebridge) was quite an experience.  Loud traffic above us, huge train rolling by next to us, and Chong Li didn’t miss a beat.  #loudmouth

Announcements:

• Wednesday morning workout:  Audubon Park, 5:30am – 6:15am
• Sir Topham Hatt and Mcgee are coming into town next Saturday for another installment at City Park.  Meet at 6:50am, launch at 7:00am sharp.

YHC and Chong Li both had a fantastic time this morning.  Thanks for coming out and thank for letting us lead you around doing things that would seem silly in any other context.  Welcome to F3, brothers.  We’re excited that you’re here and look forward to seeing how you make F3 NOLA your own.  #morningdrinking?

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