F3 New Orleans

Tag: The Birdcage

  • Burpin’ In The Oaks

    Posting on behalf of Reluctant Yankee:
    Pre-thang –  A crew filming American Horror Story and some concerned security guards.

    The Thang:

    RY – QIC
    Run out to the right 1/8-1/4 mi   (2 min)
    Warmup COP:  SSH X12, Imperial Walker X 12, Mountain Climbers X 12, Peter Parkers X12  Slow Squats X 12
    Side Hops, Lunges, Bear Crawl, Crab Crawl, Sprint back to flag.  (3 min)
    FNG – Steel Magnolia shows up!
    Jack Webb.  Pushups and arm lifts 1, then 2 , then 3 ,up to 10.
    Sprint to bandstand/gazebo in park.
    @lake/pond
    using concrete wall – Dips X 12, inclined mericans x 12, left leg squat x 12 , right leg squat x 12, declined mericans x 12
    then run out to the track turn left and loop around again to the gazebo/bandstand
    6 minutes with Mary on the bandstand.

    Little baby crunches, little baby twists, hello dolly, flutter, bicycle/freddies, x 12
    Hand off to Roots

    Roots – QIC

    From Bandstand mosey to middle of Oak Alley:

    ” Burpin’ in the Oaks “
    Sprint out 50 yards and do 10 burpees
    Sprint back and do 9 burpees
    Sprint out and do 8 burpees… repeat down to 1 burpee.  Plank up and wait for the six.
    #mumblechatter  – “what is this guys deal?”, “awesome – i love burpees” –

    Plank’o’rama
    Regular, Elbows, Left Side, Right leg up,
    Regular, Right side, Left leg up, Regular, Elbows,

    Recover

    Run to picnic tables at shelter
    Step ups x 15

    Hard run .20 miles out to golf clubhouse and back
    Grab some wood @ picnic tables and hold starting dip position and wait for the six
    Dips x 15

    Mosey to shovel flag and plank up

    COT

    Announcements:

    _ Second Audubon workout(AO @ St. Charles Ave. entrance) to begin Friday 11/7/14 @ 05:30
    _ Announced alternate meeting spot at City Park for next two Saturdays @ 07:00 –new spot is called the Great Lawn or Quad in Front of Storyland.  As an AO it should be called Storyland

    Tclaps:
    -for Hawgcycle for the Shout out and filling in when I smoked myself
    -for Pain an FNG who killed it today – obviously we will try to keep up with him
    -for Roots for the burpie love fest – not my favorite person today  – If you had met McGee/Horseneck on Saturday you would have been friends
    -for Roots for starting a new workout on Fridays starting next week
    -for The Rev for agreeing to Q half of next Wednesday’s workout
    -for Redfish making the journey from the West Bank

    Thanks –
    RY