Reveille with Reveille (The Rev) in the Birdcage

15 –F3 pioneers in the Big Easy met at the Birdcage for a beast mode workout courtesy of the REV.  With so many FNGs every week – this feel likes we are starting something special for the men of NOLA.

QIC – Reluctant Yankee

530 sharp run 1/4 mile to our first COP.

COP warm up:  SSH, Merkins, Walkers, Squats  x 15

Run back 1/4 mi to Shovel Flag – en route:  lunges, side hops, bear crawl, crab crawl

**Pick up our Sleeping Beauty – Steel Magnolia who showed up 10 min late again.

COP – LBC, LB twist, Hello Dolly, Rosalita, Bicycle, Flutter  x 15  — Hold for 30 secs at the end

The THANG:

Hand off  to the Rev for his VQ

The Rev – who may or may not be a real Ninja began the beatdown – QIC

Jog to bandstand

10 Wall Jumps — Plank and wait

Jog down the Festival of Lights to the track

Spiderman crawl 20 yards – in cadence

Run 1/4 mi to soccer goal post.  At Soccer Goalpost with a partner –   Peek a Boo Pullups x 10 Burpees x 10 in rotation with your partner.

Run to Levee  –thought of Keyman while we ran past the train tracks

Bear Crawl up the levee and back down the levee (backwards) X 5

–in my pereipheral vision I saw someone hit this thing full speed and crush it – I still can’t believe how fast that dude does a  bear crawl – I wish I looked to see who it was.

Run back to the Shovel Flag  – past a field full of yoga mats, clip board holder and mini-hand weights

Rolling Plank in cadence x 17

Amazing VQ by the Rev

Hand Q to Roots

Run to Picnic Shelters – on the picnic bench

Inclined Merkins and Dips x 15

1/4 mi loop run – then back to shelter

declined merkins x 10

Back to Shovel Flag for the COT

#Tclaps to the Rev for his VQ – it was great – my arms are still sore

#Tclaps to Hawgcycle for another nice Shout Out

#Tclaps to the new FNGs and all the guys that brought their first FNG

#Tclaps to Roots for starting a new workout

#Tclaps to Redfish and Hawg for volunteering to Q on Saturday

Coming Up-

Friday 530 AM at the St Charles Entrance to the park -a morning with Roots

Saturday 7AM at the Great Lawn in City Park – a morning with Hawg, Redfish and RY

Next Wednesday 530AM Audubon/Birdcage – The Rev, and Reluctant Yankee