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{"id":128129,"date":"2014-11-12T17:53:55","date_gmt":"2014-11-12T22:53:55","guid":{"rendered":"http:\/\/f3nation.com\/?p=128129"},"modified":"2014-11-12T17:53:55","modified_gmt":"2014-11-12T22:53:55","slug":"if-the-levee-breaks","status":"publish","type":"post","link":"https:\/\/www.f3nola.com\/2014\/11\/12\/if-the-levee-breaks\/","title":{"rendered":"If the Levee breaks…"},"content":{"rendered":"

61 degrees and cool in the Birdcage this AM when 9 met in the gloom to battle some Levees.<\/p>\n

Pre-Thang<\/p>\n

Introductions with our new FNG – 2 guys representing Charlotte.\u00a0 Moop Dog and Hairball in the house to keep us on the right path down here in NOLA.<\/p>\n

Early mumblechatter “Do you think F3 launched in NOLA so they would have a base during their conferences? or are they worried about us?”<\/p>\n

The Thang<\/p>\n

QIC – Reluctant Yankee<\/p>\n

Run out to the right 1\/4 mile – brisk run<\/p>\n

COP:\u00a0 SSH, Merkins, Squats, and Imp. Walkers x 15<\/p>\n

Run to the Levee<\/p>\n

6MOM:\u00a0 LBC, LBC Twist, Flutter, High Dolly, Rosalita, Bycicle, Reach for the Sky x 15<\/p>\n

Modified 11’s on the Levee (not quite Chevy to the Levee)<\/p>\n

Instead of 11’s we did 7’s (F3 probably has a name for that)\u00a0 Run over the levee and do 7 burpies on the other side – then run back and do 1 Diamond Merkin – drop a burpee add a diamond merkins until you have done 7 merkins<\/p>\n

–on the way over the hill Roots battles with unleashed dogs<\/p>\n

–on the way down the levee – Roots battles a pile of dog poop (great morning)<\/p>\n

The Rev – QIC<\/p>\n

Run to the levee at the butterfly\/the fly<\/p>\n

Wheel barrows down, jog up x 3\/each\u00a0 **why is this so hard now but easy when I was 8<\/p>\n

Run to the fly- a beautiful spot looking out over the Mississippi River – mental note that\u00a0 I will always bring the group here on Wed when I have Q and when we have guests<\/p>\n

Plank rotations\u00a0 each position in cadence x 16<\/p>\n

Rolling Plank – each position in cadence x 16\u00a0 **Hairball was impressed – mentions stealing that for home<\/p>\n

–tour guide The Rev gives a shout out to the River that created the opportunity for New Orleans to exist<\/p>\n

Jog to Audubon statue\u00a0 – Tour guide The Rev once again teaches the North Carolina guys about the history of NOLA with JJA reflection
Bird watchers by JJA X10
Inmerkins x 10
Demerkins x 10
Jog back to bandstand<\/p>\n

Bandstand all full of some lady with a jambox having a private workout.\u00a0 Yikes!\u00a0 Picnic benches full of another lady with her private workout<\/p>\n

Step ups on some other picnic benches x 15<\/p>\n

Jog back to flag COT\u00a0 — Hey were did our gloom go – almost sunny by the end of the workout!<\/p>\n

Tclaps to Moop Dogg for join us from Charlotte and making the journey from the Airport area<\/p>\n

Tclaps to Hairball for joining us from Charlotte who made the journey from the Ritz<\/p>\n

Tclaps to The Rev for a challenging but do-able workout<\/p>\n

Tclaps to The Rev for a thoughtful shout out – about the concept of mentoring and that sometimes the people who need mentors aren’t the people that obviously need mentors – make me reflect a few times today about it<\/p>\n

Announcements –<\/p>\n

Workout Friday 530AM St Charles entrance to Audubon\/Birdcage – Roots Q<\/p>\n

Will wolfpack mountain be involved?<\/p>\n

Time to get some warm weather gear!<\/p>\n

Workout Saturday 7AM City Park normal AO – Anyone want to Q (I can do it, but will someone step up?)<\/p>\n

Follow us on twitter.<\/p>\n

EH a friend<\/p>\n

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