F3 New Orleans

Tag: 86

  • Invasion of exchange students

    Well we guess that Cavalier didn’t get the memo for this AM – Douille?  Did you let him know he had the Q?

    Beautiful 60 degress today!

    It was all good.  I had a plan in my back pocket.    We were join by Buffett from Myrtle Beach, NattyDatty from Ashville NC, and King of Beers from Ashville.  All in town for a conference.  Tclaps to NattyDaddy and King of Beers for the 6 mile pre-game run.  Another tclaps to NattyDaddy for running six miles back!

    We did the traditional Audubon Park loop for our Monday AM beatdown at the Skinny.

    SSH x 20, Imp Walker Squats x 20, Mtn Climbers x 20, Low Slow Squats x 20

    Run to the rows

    At the rows – I broke the rules.  20 rows is the count.

    Burpees, Hand release Merks, and Lunges

    Indian run for one cycle through the group – to a lighted spot.

    Here we did donkey kicks x 20, nolan ryans, low country crab x 20 and fire hyrants x 20

    Hallelujah run to the benchs.  20 oyo dirkens, 20 step ups left ic 20 oyo dips 20 step ups right ic 20 oyo irkens

    Back to the track – indian run one cycle through the group to the water fountain.

    then 6MOM  –  dying roach x 20,  russian twist x 20, flutters x 20 , v-ups x 20, lbt x 20

    Back to the track – 80% run to the monkey bars

    PIMP.  Groups of 5 – Pullups x 10, Imperial walkers x 20, Merks x 20, and Plank Jacks x 20

    Horses to the barn 90% sprint to the flag.

    2 min early at the flag.  20 hip dips, each side.  That was time!

    Thanks for the opportunity to step up.

    Tclaps to Gabrielle for posting on the Northshore.

    Prayers to the Burton Family.

     

     

  • El Wire’s Gloomy Gloom

    EL Wire ordered up some nice temperature weather but some GLOOMY SOUPY fog and wet ground.

    16 PAX circled up for a Wed am beatdown led by El Wire

    El Wire started with the JACK OFF. (he said it!)

    SSH x 20, Imp Walker Squat x 20, Seal Jack x 20, Smurf Jack x 20, Plank Jack x 20, Peter Parkers x 20

    Then we mosey’d to the levee for 5 rounds of LEVEE.

    10 Willi E Coyotes on the tracks

    10 merks at the top of the levee, 25 LBCS at the bottom.

    Then we mosey’d to Audubon’s statue for some DORA  stopping for 10 more Willi E Coyotes again.

    100 decline merks, 200 dips and 300 LBTs.   Brutal but good.

    Then we bear crawl’d up and over the neutral ground and then crab crawled back.  About 15-20 yards.

    Long mosey back to the FLAG.

    Arrived 2 min early at the FLAG so 20 Burpees OYO

    Circle of Trust – prayed for Bartman’s secretary who died over the break.

  • Not a resolution but a commitment. To pass gas or not to pass gas? That is the question.

    Well – Brown Bag was on the spreadsheet but YHC forgot to text him last night- I don’t think I wrote his name on the sheet so I was thinking he may have signed himself up!  Oh well – so your friendly neighborhood sub-Q stepped up on the quick.

    First things first – I was impressed by Seaman’s poem bb from Monday.  Also impressed at the post-NYE post by Seaman and Sandbar – Tclaps boys!

    It was frigid and cold Uptown at the Birdcage.  A cool 36 degrees according to my car so a quick mosey to warm up was in order.

    Mosey for a lap around the parking lot.

    Then circle up by the bandstand.  SSH x 20, IMP walker squats x 20, –meant to ask Seaman about his Last Jedi thoughts here – I forgot, x 20 Merks, x 20 Hillbillies.

    Then we did an up and over (Classic Mr Awesome) on the bandstand.  10 box jumps on the pond side, and 5 burpees on the oak alley side.  We did this twice.

    Then we went to Oak Alley.  We did bear crawl to first light, burpee broad jump to second light, grapevine each side for the next two lights.  We did the same progression back to the bandstand.

    At the first light we lined up for a burpee suicide.  10 Merks at base, then 5 burpees at furthest light, 10 merks at base, then 4 burpees descending until you get back to base.

    After this we circled up again at the bandstand.

    We did 20 Peter Parkers, 20 Russian Twists, 20 LBCs, 20 Parker Peters, 20 LBTs  then we went for some classic RY.

    10 Right leg fire hydrants, 10 left leg fire hydrants, 10 left hip dips, 10 right hip dips, 20 Low Country Crabs, 10 left leg donkey kicks, 10 right leg donkey kicks

    Back to the Alley – We did another Burpee Suicide – Session -replaced merks with squat jumps x 10 at base.

    If the pax finished early they did burpees instead of just a plank.

    Back to the FLAG for a circle up and prayer.  We all have a one week grace period for planning our resolution – or we like the word commitment better.  If you make it public it is harder to wash out.

    Landing strip is pescatarian through Lent.

    Seaman isn’t drinking Mon-Thur. and no farts during the workout.

    El Wire has committed to allowing his body to fart during the workout.

    What kinds of other commitments can we make this year?  Can we do something for F3 this year?  To help it grow or make it even better?  To push our pax into the community?

    I will commit to something by next week!