Tag: El Guapo

City Park Landmark Tour & Workout – Part 3

28 PAX ignored the threat of rain and made it out The Mothership this Sat. We lucked out with a “calm before the storm” as the the guys assmebled and prepared for takeoff. YHC wanted to mix things up with an old school City Park history tour as part of the workout, similar to a few beatbowns circa 2015. The night before had the forecast looking nasty, so the plan was to stay close to cover and hone in on a few of the iconic landmarks right there in the original part of the park. The 1300 acre park was established in 1854 and has lots of history, great architecture, nature, wildlife, and of course trees….home to one of the largest collection of live oaks in the world. Generations of New Orleans residents and visitors alike have enjoyed the park so it only seemed fitting to pay homage to a few things that make it a great place. As the clock struck 5:30 we discussed the plan for the day, followed by the disclaimer, then off to….

First stop, The Peristyle, built in 1907 to have outdoor dances and concerts for the “well heeled” New Orleanians….some chatter from Rudy about Jingle Vader being in that category. Using the year as the rep count, we started with Imperial Walkers x19 and Windmills x7.

Then an ugly mosey around The Casino Building with some doubt from the PAX before going up and over Popp Bandstand for Stop #2 on the nearby grass.

With 12 granite columns and topped with a bronze dome, Popp Bandstand was named for is benefactor, John F. Popp, and is a replica of the Temple of Love in Versailles. In 1916, Popp made a donation to the park to build the Popp Bandstand which was
completed in 1917.

The Spanish Mission Revival-style “Casino” building opened in 1913 as a place that sold refreshments. Because of that, the City Park legend says that the building originally was called a cantina, using the Spanish word for a place where food and drinks are served. In a 2008 Times-Picayune story, City Park Executive Director Beau Bassich said he believed the New Orleans dialect colloquialized the word into “casina.” However, 1913 newspaper articles do use the word “casino” to describe the new building, explaining it will be “the amusement center of the park,” though there is no mention of gambling.

Here we circled up using 1917 and 1913 to inspire the rep count for Peter Parkers x19, Low Slow Squats x17, Mountain Climbers x19 and Arm Circles x13.

Then we recaped the age of the park, 164 years, with a Plank Merkin circle where all PAX held a high plank while merkins were cranked out individually in a clockwise manner up to 164 total.

Then a mosey over the stone bridge towards City Park Ave for a meandering jog through the oldest grove of mature live oak tress the world. We made sure to recognize the two oldest ones by looping around McDonough Oak and then, after some doubt from the PAX about my navagation ability, made our way to the Ansmen Oak, both of which are approx 800 years old. Here we circled up for an 8 round burpee countdown, one round for each century…Burpees x8,x7,x6,x5,x4,x3,x2,…x8 for the crowdpleaser! More about City Park trees here: http://neworleanscitypark.com/in-the-park/trees-in-city-park

Then a mosey over the Ansmen Bridge, one of 9 built by the WPA, and back to The Peristyle where we lined up on one side for a partner circuit. This included 8 rounds of PAX #1 performing the specified exercise across the Peristyle and back (timer) while PAX #2 stayed put with a stationary exercise.

1)Inchworm & Wall Sit

2) Bearcrawl fwd/bwd & Balls to the Wall

3) Duck Walk & Declined Plank

4) Crab Walk fwd/bwd & Wall Sit

5) Lunge Walk & LBC

6) Kong & Balls to the Wall

7) Fiddler Crab & Flutter Kicks

8) Lateral Lunge & Wall Sit

Next up, we couldn’t leave out the adjacent Great Lawn that has hosted countless hours of F3 beatdowns. Built in 2010, the Goldring/Woldenberg Great Lawn is enjoyed by many and has seen a slew of picnics, concerts, yoga classes, and side straddle hops over the past 8 years. So we moseyed a quick loop to the Great Lawn and back to the nearby benches for a partner circuit of: PAX #1 Dips x20 OYO while PAX#2 runs to GL for Merkins x10 and back. Rinse and repeat for 3 rounds total follwed by a “victory lap” around the GL topped off with planking to wait for the six.

Still some time left for a few more history lessons so over to the rear of The Peristyle to gaze upon the banks of Bayou Metairie. Although it is now a landlocked lagoon, Bayou Metairie was originally a natural waterway spanning from Bayou St. John to the swampy area near what is now Old Metairie, essentially following the path of current day Metairie Rd. Once used by the Native Americans and early settlers, the banks of the bayou gradually formed the Metairie Ridge which provided high ground for ground transportation and later development of homes.

Since we didn’t have a year to use for rep count, we shifted our focus to 1946, the year of the first City Park Big Bass Rodeo, which is the oldest freshwater fishing rodeo in the country. At this point YHC had to alter the planned exercises and went with the first thing that came to mind, burpees, which really seemed to excite the PAX and peanut gallery, given the initial silence of disbelief followed by some grumbling and the “we already did enough burpees” comments. So PAX#1 knocked out Burpees x19 while PAX #2 held a wall sit on the ledge along Bayou Metairie, which had an awkward slope not conducive to said exercise. Then partner plank slaps, aka patty cake, holding a high plank and alternating hand slaps up to 46.

Nearing the end of our hour, we had just enough time remaining to circle up under The Persistyle for some themed Mary. YHC breifly talked about the various projects completed by the WPA (Works Progress Administration) in the 1930’s throughout City Park, including Tad Gormley Stadium, nine concrete bridges, a golf course, several art deco conrete benches, and Roosevelt Mall. In 1937, President Franklin Roosevelt came in town for the dedication ceremony. Pics below and more info at:
http://neworleanscitypark.com/in-the-park/works-progress-administration-in-new-orleans-city-park

https://www.nola.com/living/index.ssf/2014/08/city_park_throwback_thursday.html

In this undated archival photo, President Roosevelt chats with New Orleanian Paul Alfred Montreuil, 7, at the dedication of the Franklin Delano Roosevelt Mall in City Park. Also pictured: Marcel G. Montreuil, park superintendent; George Grundmann, chairman of the dedication committee and vice president of the park board; and James H. Crutcher, administrator of the WPA in Louisiana.

Our WPA and FDR themed Mary consisted of:

W – Weezey Jeffersons x10IC

P – Pickle Pounders x15IC

A – American Hammer x20IC

F – Flutter Kicks x20IC

D – Dying Cockroach x15IC

R – name??? exotic exercise led by Triple Shift x25IC

Moseyed back to the flag with some rain for added bonus. Capped things off with a COT and announcements. T-claps to War Eagle for stepping up to lead the prayer. He’s a pro at that stuff and much more eloquent in that field than YHC.

NMM – Thanks to the PAX for bearing with my non-professional tour guide ability and abbreviated history tidbits throughout the morning. As always, the peanut gallery led by Rudy and others kept it entertaining. T-claps to Mahatma and others for the occasional motivational cheers and USMC grunts to keep the PAX in high gear. Several guys asked for links (http://neworleanscitypark.com/in-the-park) to some of the City Park history in so I included several in this backblast, which may be one of the longest in F3 history….sorry for the long read, if you made it this far. My wife asked if I was writing a book.

Thanks for the chance to lead.

Tool



+14

December 9, 2018
610 Stomp #171

It was a chilly morning at the Stomp, where 8 veteran Pax posted to get a little running in. YHC posted in sleeveless F3 Garb, in preparation for the upcoming Crazy Ivan! Based upon the outer layers the rest of the pax wore, one would think it was literally freezing outside! Rudy posted today, still upset he missed Walleye’s Notre Dame themed beat down. He was dressed in full winter attire, and he’s faster than me. YHC is, after all, the fastest slow guy in F3 Nation. So YHC got to thinking….is there anything Rudy and I have in common? First, we both belong to F3, which makes us both leaders. Beyond that, not sure. Oh wait! As of about 5 minutes ago, we did have one other thing in common: neither of us started a Back Blast for the last 610 Stomp we Q’d! Badada Boom!
0530…A brief disclaimer….simple instructions given to run 20 minutes out and 20 minutes back on the regular route….lots of mumble chatter! Just another day at the Stomp!
Back at the shovel flags, a little Mary:
Flutter Kicks IC x 20 followed by Hello Dolly IC x 20

10 Burpees OYO to seal the deal!

COT
Countoff, name-o-rama, announcements, intentions, and ended with a prayer to the Sky Q!

Thanks for posting with me today!

SYITG!

+7

December 4, 2018
The Stomp to Scout Island and Beyond

Allow me, YHC, to introduce myself. I am known as Fracsac among my F3 Brethren, my real name is not important. One thing you should know about me is that I am the fastest slow guy in F3 Nation. Sure, this may seem subjective, but I have proof. It all started when 8 Pax gathered in the gloom to see what YHC had in store for the 610 Stomp. YHC determined we would run a different route, passing Scout Island, where the scariest Halloween monsters are said to be housed. The plan was to sweep the six along the way, running somewhat as a group. Within the first half mile, our pack was split up in 3 parts. Mahatma, El Guapo, and Rudy took off ahead, YHC settled back a ways from them, with the other Pax making up the six. That may not be completely accurate, as Hawgcycle was really the lone pax in the six, but we would still be on the route if we were waiting for him. I remember the days when I pushed myself to keep up with Hawgcycle, as he was running ahead looking well groomed with a top of the line pair of running shoes. He glided along like the wind, a true force to be reckoned with. Now he shows up with a mullet and flip flops. I doubt I look any better than him, but I do wear shoes. But I digress.
The three fast Pax would occasionally sweep the six, as YHC had instructed. Good for them, but they would pass me up and ignore me like I was a middle child. Lucky for me, I was a middle child, so I shrugged that off easily. We passed Scout Island without incident, except for having to smell the unpleasant fragrance coming from the portable toilets. As I ran up the Wisner Bridge, I could see the fast pax coming back toward me, on their way to rally the others. In a fashionable yet blatantly superior act, they ran up the Wisner Bridge twice, showing the rest of the Pax how it is done. Where was Hawgcycle you ask? We didn’t know either. We ran past the festival grounds, still emanating odors from Voodoo fest, which was comprised of what can only be described as the stench of stale beer and vomit. But on our way to the entrance to NOMA, we came across the awesome smell of bacon! What a pleasant treat in comparison to the previous experiences! Into City Park we continued, the three fast pax sweeping past me and collecting the six. We headed into the track for one quick lap, then gathered around the flag. Just enough time left to seal the deal with 10 burpees. Countoff……wait says Da Parish. We have one minute remaining. Well, then 5 more burpees. Now the deal is sealed! Well Done!

Count Off, Name-O-Rama, Intentions, and closed with a prayer to the Sky Q.

NMM
Map My Run showed 4.43 miles.
The three fast pax were the only three Respect Pax we had this morning. That is impressive! I’m going to strive to be an even faster slow guy.
Hawgcycle brought me my water bottle from the last Crazy Ivan on the Northshore. You’re probably thinking that was nice of him. The Crazy Ivan was in January. Speaking of which, we need to have a better showing at the Crazy Ivan in January to show our Northshore Brothers some support. Many of them always find a way to respond to our CSAUP events, so time to return the favor. Dates you ask? Keep an eye out for an announcement in the near future.

Thanks for posting with me today, and for allowing me to be a part of such an amazing group!

SYITG

+12

October 30, 2018
Convergence ’18

f3nola.com/…/uploads/2018/10/IMG_5366.mov

In celebration of the 4 year Anniversary of the starting of F3 NOLA, a Convergence was called at the site where it all started, the Mothership. PAX from every AO in F3 NOLA; Northshore, Westbank, Kenner, Baton Rouge, Metairie, Mid-City, and Uptown, converged on City Park for a celebration of the past 4 years of Men growing in Fitness, Fellowship, and Faith, and the growth and success that F3 NOLA has experienced during that time.

Rudy got the party started early with a small group that arrived at 6:30 with a quick 5K Run through City Park; around the Festival Grounds, the Lagoon and back around to meet up with waiting PAX back near the Peristyle. 8 Flags were planted in the ground at the corner of The Great Lawn and the PAX slowly began to gather. The Detailed Disclaimer(“You can’t sue us”) was given by Triple Shift, and off we moseyed to the large lawn near NOMA.

The Beat-down was divided into four 15 minute segments, each with a different Q taking an opportunity to lead. Each Q was selected to represent each of the 4 years of F3’s existence.

1st Q – Triple Shift – Led off representing the founding group that started F3 NOLA that first year

2nd Q – Turbo Tax – represented the 2nd year growth and addition of Northshore PAX to F3 NOLA.

3rd Q – FracSac – represented the third year and the growth of the Metairie, and Lakeview/Mid City AO’s

4th Q – Medulla Oblongata – YHC, represented the recent surge and growth Uptown by the recent “HNJ Invasion”

After a quick mosey to the lawn to the side of NOMA we circled up for the a warm up.

WARM UP – In Cadence

31 – Worlds Slowest, Side Straddle Hops

10 – 6-Count Burpees

20 – Imperial Walker Squats

10 – Abe Vigodas

10 – Arm Circles – Fwd & Rev

20 – Plank Jacks

20 – Peter Parkers

15 – Merkins

The Q was passed to Turbo Tax who moved the Pax over to lawn slightly closer to NOMA. Turbo started off by asking everyone to take off their shirt and create a “Flag” by tucking it in the back of your shorts. This generated plenty of Mumble chatter among the Pax.

FLAG GAMES

2 Minute Flag Games – Your shirt is your Flag, Don’t let it get pulled!

1st Round – 2 Knee-to-Chest Jumps every time your flag gets pulled, reload and continue pulling after jumps.

2nd Round (x2) – Tennis Balls and a Nerf football were added as additional “Ammo”, In addition to Jumps for flag pulls, if hit with the tennis balls – 5 Merkins, hit by the football – 5 Burpees, reload flag and keep going after exercise.

3rd Round (x2) – Same Rules as 2nd round, but no reload of flag, perform penalty exercise, Plank and wait in place till end.

4th Round – Trophy Flags – Same rules as Round 3 but Flag puller keeps and collects flags he pulls, Person with the most flags wins.

Not sure if anyone kept track of the winners but as Turbo Tax said we’re all WINNERS!

The Q was then passed to FracSac. We remained in place and lined up along the First Tree Line.

SUICIDES

Run to tree 1 and back 5 Burpees

Run to tree 2 and back 5 Burpees

Run to tree 3 and back 5 Burpees

Run to tree 4 and back 5 Burpees

Burpee Broad Jump to tree 1 and back

Catalina Wine Mixers IC x 10

Run to tree 1 and back 5 Merkins

Run to tree 2 and back 5 Merkins

Run to tree 3 and back 5 Merkins

Run to tree 4 and back 5 Merkins

KimChi lost his Applewatch in the Chaos that was Flag Games so we lined up and Bear crawled to the 4th tree while looking for the watch. Not found, but later found by KimChi behind the area we bear crawled. Crisis averted!

The Q was passed to YHC and we moseyed back to the Great Lawn.

CONVERGENCE CIRCUIT

8 stations had been designated around the perimeter of the Great Lawn with a Flag positioned in the Center. Each station was marked with a sheet of paper with the exercise for each station. The Pax was divided into groups at each station. The Bobby Hurley station would provide the count of 20 reps, while every other station did AMRAP of their designated exercise. At Halt, Everyone ran to middle of lawn to CONVERGE and partner up for 5 Patty Cake Merkins, then rotate clockwise to the next station. PAX was instructed to pick a different partner each time they returned to the middle between stations. The stations were:

Bobby Hurley’s

Merkins

Mountain Climbers

Plank Jacks

Low Slow Squats

Jump Lunges

Dips

Monkey Humpers – (by the street, of course)

One round was completed and time was getting short so we circled up for some quick Mary

2 MINUTES OF MARY

Dying Cock Roach IC x 20

Wife Pleasers IC x 20

We are done!

COT

Circle up for Count-O-Rama – 66 PAX!!, Name-O-Rama 3 FNG!!

FNG’s Named – Welcome to Blanks, Chalk Talk, and Green Screen!!

Bring it in tight for a Sweaty Ball of Man!! Butt Splice finished it up with a prayer.

NMM

We moseyed over to Morning Call where a awesome spread of food awaited us. Spinach Mushroom Egg Scramble, Bacon, Pork Loin, Bananas, Croissants, Bottled Water, and Iced Coffee. Mike as usual took great care of us with plates and napkins and great service. Rudy presented Mike with his honorary membership and a blue F3 NOLA shirt. Some great F2 went down as we ate and drank our fill. Big thank you to all who made it out for this awesome beat-down in the park. Big thank you to everyone who organized and provided the food and drinks we enjoyed. Finally, big thanks to Woz for documenting the whole event with pictures and video. I know, I speak for all the Q’s when I say, it was a pleasure to lead as always, and thanks for the opportunity to lead this great PAX.

Hope to see everyone and more next year!! SYITG!!

+18

October 15, 2018
Ten-Four, Good Buddy

Dome Patrol was 4 strong this morning, minus Nip/Tuck, the usual Q. The less than steamy weather was right for a nigh 5 mile mosey through the Quarter, Waterfront, and back around the Dome.

+4

October 4, 2018
610 Stomp #162 – Run!

Late Monday, a request for a 610 Stomp Q went unanswered, so YHC committed to taking it, which would also make sure I got my hind end out there! RY mentioned that we might have an exchange student posting Down Range, but the late night temptations of New Orleans probably contributed to the Fartsack. Regardless the reason, no visitor today. YHC arrived to the AO with three minutes to spare and 5 other usual suspects of F3 looking lost in the gloom. With two shovel flags planted and a working streetlight, YHC gave the minimal version of the disclaimer, and said to be back at 0610. We ran……
Smooth, Rudy, Cowbell, and El Guapo took off way ahead as expected. Thankfully Heisenberg was there to keep YHC company. Not that we were slow. 4.2 miles in 38 minutes, equivalent to a 9:04 pace, is nothing to sneeze at! That sub-9:00 pace is right around the corner!!

Mary
Flutter kicks IC x 20
Hello Dolly IC x 20
Tin Snips IC x 15
LBC’s IC x 30
Crunchy Frogs IC x 10

Seal the deal with 10 Burpees OYO!

COT

Count-off, Name-O-Rama, Announcements (Convergence the 13th), Intentions, and closed with a prayer.

NMM
We somehow brought our numbers from 6 to 7 at the COT. Hawgcycle rode his bike to the Stomp, but it was apparent his ETA was a little off. Regardless, he got some good miles in, and still rode his bike home! Well done!!!
There are lots of opportunities to Q the Stomp. Feel free to change things up, or keep it traditional. Step up and Lead! Remember, leading a workout is how you give back to F3!

SYITG

+6

October 2, 2018
I guess Autumn is here…maybe?
YHC was greeted by downright cool temps and a nice breeze when he pulled up to the Flag. Can Autumn finally be here? Unfortunately, the weather was back to hot and humid by the end of the Beatdown. Maybe next week. So, it’s been a few weeks since YHC has been able to join his F3 brothers at the Mothership. Why not have YHC’s Mothership VQ for YHC’s triumphant return? Let’s go! With a short disclaimer we were off.

Mosey to Peristyle for
- Imperial Walkers IC X20
- Hillbillies IC X20
- Forward Arm Circles IC X10
- Reverse Arm Circles IC X10
- Reverse Mountain Climbers IC X20
- Parker Peters IC X20
Short Mosey to the Great Lawn for:

C.L.I.M.B.
- Crab Cake
- Lunge
- Iron Cross
- Mountain Climbers
- Burpees
1,2,3,4,5 on first corner add one rep at each succeeding corner. Carioca to next corner left then right. Add one rep at second corner then bear crawl to third corner add one rep. Defensive slide to next corner left then right to fourth corner add one rep. Crab crawl to last corner add one rep.

Mosey to Fountain for:
- For Dips IC X20
- Right Leg Power Ups IC X20
- Left Leg Power Ups IC X20
Mosey to Sidewalk for:

Route 66 – Start with Inch Worm to 1 merkin, 1 Plank Jack to Pop Jack and Inch Worm up then run to next light. Add 1 merkin and 1 plank jack to the inch worm-merkin-plank jack-pop jack-inch worm sequence at each light up to 11 merkins and 11 plank jacks.

Form two lines for Indian Run to Foundry for:

Colonel Trautman

Pair Up at track by the Foundry, Partner 1 runs to pull up bars for 3 Pull Ups while partner 2 does 10 Merkins then plank chilcutt until Partner 1 gets back. Flapjack and rinse and repeat 5X

Time is running out so let’s form two lines and Indian Run to flag just in time!

Circle up for count-off, name-o-rama, announcements, intentions and prayer.

Thanks for letting me lead!

+5
September 30, 2018
Lets go Running

Typical summer morning welcomed 5 PAX at City Park for a morning run. YHC, always in search of a bit more mileage, decides to lead a regular out-and-back on the Bayou road. Be back at 6:10 for some Mary. Disclaimer, and lets get started.

WAIT FOR ME! Who is that running to catch up? Welcome Abacus! Never too late. So 6 PAX took off in the morning gloom.

Not surprisingly, El Guapo and Recall set the pace. Recall announces that he’s bypassing the piddly Marathon distance, and skipping straight to an Ultra next spring. Go get ’em Recall! I suspect El Guapo may take the bait and sign up for something crazy like that too. Meanwhile, Amnesia working up to the Ragnarok around ATL with the Northshore PAX (on top of plans to ride 100 miles this weekend on a blue bike. Yikes…)

#Tclaps to Abacus: longest run of his career! Nice work, way to push it, brother. Push all of us by pushing yourself to go farther, and faster.

Finished up at the Shovel Flags for Mary: 30x each for LBC, Flutter, LBT, Dolly.

Circle up for count-off, name-o-rama, announcements. Intentions and Prayers to finish up and get our day started right.

+4

September 27, 2018
Leave No Man Behind

Pre-Thang

The night before, YHC attended Martini Madness and had to behave himself by not indulging in every kind of vodka available. Thank goodness that event ended at 11 p.m. YHC woke up at 5:00 a.m. because he was excited to Q his first Mothership. YHC got to the AO early around 6:10 am. and saw FracSac jump roping for the Sept. ISI Challenge. He was at it!!! YHC greeted him with a good morning and went off to set up some cones at the Great Lawn. At 6:30, YHC gave his standard disclaimer and off the 15 PAX.

Warm-ups

Moseyed to the Great Lawn and did the following in cadence:

SSH x 20

Forward Arm Circles x 10

Backward Arm Circles x 10

Hill Billies x 20

MC x 20

After the warm-ups, Tool and Da Parish went off to the Grandmothership with a low impact workout while the remaining PAX partnered up for the first exercise at the Great Lawn. For the rest of the day, the PAX would have the same partner. Some mumble chatter from Rudy about having Cowbell as a workout partner.

Great Lawn

Lined up at the first cone – 5 LBCs. Get to the second cone – 10 LBCs…. increment of 5 to the sixth cone with 30 LBCs. But how did the PAX get from one cone to the next???… wheelbarrow your partner and flap jack at each cone so each PAX got an equal opportunity to get his hands dirty. Total LBCs = 105. Then moseyed to the Fountain in front of NOMA with your partner. Planked and waited until the last team arrived.

The Fountain

Paired up the teams to form a team of 4. For the remainder of the day, these were the teams:

Team A – Rudy, Cowbell, El Guapo, Two Yutes

Team B – Medulla, Moist, Heisenberg, FraSac

Team C – Outbreak, Thighs, Calliope, Out for Justice

As a team – performed 200 box jumps. But only one PAX can do the rep count while the remaining 3 PAX were doing the shoulder taps with your fists (called the King Kong). A lot of mumble chatter after this as you can see later in this back blast. After 200 box jumps, the teams had to perform 300 dips. Once again, only one PAX can do the dips while the remaining 3 were doing air squats (YHC heard few PAX saying this must be Kong Squats). Once 300 dips were completed as a team, Indian ran (YHC heard a PAX calling this a Kong Run by hitting your chest with your fists while Indian Running) to the main entrance of the park. Planked and waited until the last team arrived. YHC believes there will be a list of new lexicons coming soon with a Kong theme.

Main Entrance

As a team – performed 300 merkins. Only one PAX can do the rep count while the remaining 3 PAX were standing in Al Gore position. Once completed, the team BLIMPS through the median. Starting at the first light post with 5 burpees. Ran to the second light post with 10 lunges each leg. Ran to the 3rd post with 15 imperial walkers each leg…. to the fourth post – 20 merkins…..to fifth post – 25 plank jacks…. to the sixth light post with 30 squats. Then Indian ran to Baby Foundry. Planked and waited until the last team arrived.

Baby Foundry

Pull-ups exercises – one pax would do 10 pull-ups, one pax was the spotter, 2 remaining pax were performing patty cakes. Rotate until each PAX within the group finished with 10 pull-ups. Then rinse and repeat. So each PAX ended with 20 pull-ups. Combined all teams and Indian Ran back to the Great Lawn to meet back up with Tool and Da Parish to finish the day with a round of Mary.

Round of Mary

Flutter Kicks x 20 IC

Dying Cockroach x 20 IC

Hello Dollys x 20 IC

American Hammers x 20 IC

The PAX moseyed back to the flag for the COT at 7:30 a.m.

COT

Count-O-Rama 15PAX, Name-O-Rama, announcements, intentions. One thing I love about F3 is the comradery. The purpose of today’s workout is to stay as a group. Leave no man behind mentality. Work as a team. Thank You all again for the opportunity to lead. SYITG

King Kong

+6

September 25, 2018
Tour d’Quarter

My VQ this morning – thankfully Nip/Tuck and El Guapo went easy on me.

The workout consisted of a single move: Left Foot in front of Right Foot, Rinse & Repeat 8500 times.

Dome Patrol is running-centric, so that was the focus. We mapped out a 4.5 mile mosey from the Dome, around Lafayette Square, down Camp, across Canal to the Cathedral, through Pirate’s Alley, down to the River, back up Canal and Poydras, and finished with a victory lap around the Dome (all while sending positive messages to the Black and Gold’s Secondary).

We took a quick breather after the run, then ran speed drills up and over the pedestrian bridge to round out the workout.

Circled up for the count and prayer.

+4

September 20, 2018