F3 New Orleans

Author: Reluctant Yankee

  • An improv Q – Work those hips

    It is supposedly FALL but you can’t tell from the heat.

    PAX assembled in front of the park…away from the shovel flag per typical Friday at Wolfpack Mtn.

    Cavalier had the Q but I hadn’t heard from him in a few days so I suspected I might have to do an improv Q. Where you at Cavalier?

    Quick mosey over to the Tulane sign. At Tulane we did SSH x 20, Mtn Climbers x 20, Peter Parkers x 20, and Imperial Walker Squats x20
    Then we did a quick mosey to the alley of benches.
    At the alley – we did:
    Inclined Merks x 10
    Powerups – left x 20
    Slow Count Dips x 20
    Powerups – right x 20
    Slow Count decline merks x 15
    Bulgarian split lunge left x 20
    declined parker peters x 20
    bulgarian split lunge merks x 20

    Then we mosey’d up the Stairs for a COP on top of Wolfpack Mtn
    At the top we did a COP for the hips
    Crazy Legs x 20
    Hip Dips left x 20
    Hip dips right x 20
    Right/Left Arm reaches x 5 (not good enough – cut)
    Crab walk x 20

    Take a LAP on the MTN. Down the stairs, across to the other stairwell on the first floor, up the stairs, and back to our original circle spot
    Quick draw gave us some comic relief laying on the ground
    V-ups x 20
    Penguins x 20
    Raised arm merks left x 10
    Raised arm merks right x 10

    Another lap on the MTN

    LBCs x 20
    Side Crunch left x 20
    Side crunch right x 20
    LBTs x 20

    Mosey down the stairs and back to the FLAG.

    We had our COT. Prayed for Douille’s father and family. I asked that we be better men and fathers and husbands this weekend.

    Always a pleasure to lead-
    RY

  • Hurley played for Duke not IU

    When 9-9-16
    Post by RY on behalf of Bartman

    QIC – Bartman

    Warm Up:
    Mosey across st Charles dodge a car or two 5:30am drivers are bad.

    COP 1
    20x SSH
    20x Imperial Walker
    20x Superman
    20x Plank Walk
    20x American Hammer

    Mosey over to touchdown Jesus for crab walk / bear crawl combo.

    From Loyola letters bear crawl to TD Jesus and crab walk back. Meanwhile partner is doing as many possible.
    1. Burpees
    2. Bobby Hurley (Not a Hoosier)
    3. Hello Dolly/Leg Lift
    4. Mountain Climbers

    Mosey to the top of the WPM for more. While one PAX is doing stairs:
    10x Merkins
    20x Flutter Kicks
    10x Monkey Humpers
    20x Plank Jacks
    Repeat

    Mosey back to the flag, or where it was supposed to be!

  • Clockwise, or Counter Clockwise?

    This is the second time writing this – bc it deleted when I tried to publish last time with all of my witty banter and commentary. So this one is a bit more bare bones.

    10 PAX in a relatively cool summer AM.
    Mosey to Soccer Field. COP1
    SSH X 25 Imp Walker Squats x 20, Monkey Humps x 15, LBCs x 25 (enter some witty comeback for JV who commented that Hawg always does 85 of these) and finally Merks x 20.

    Mosey to goalpost where we do Rocketman.
    4 stations. 10 burpees is the count. Other stations were squats, peekaboo pullups, and merks.
    Insert Some interesting commentary here from Seaman about why we Clockwise on the zoo side of Magazine and counter clockwise on the park side…and frankly I never noticed but his observation does seem to be true.

    Mosey to the Audubon statue. Decline Peter Parkers and Hip Slappers x 20 each.
    DORAS 300 Dying Cockroaches. Partner 1 does a .25 mile loop. Partner 2 does the dyin’roach until the pair hit 300.
    Back to the wall for one leg squats x 20 each leg.
    Then a DORA set again. Dips to 200. We had to modify to 150. After 30 dips I was hurting pretty bad so the modify was necessary. Partner 2 did the lap.

    Then we mosey’d past the tomatoes bootcamp for $$ and did some Mary in the Field.
    Here we did LbTwists x 25 (not 85), Ys Ts and Ws x 20 each, and then Vups x 25, and we finished with Hip Dippers x 10 each side.
    Then we hustled back to the FLAG for COT.
    We prayed for Law Enforcement, our city, our country, our state and Tinkles.

    Reminded everyone to make it to City park tonight for the Summer Series Race!

    See you tonight and then Friday in the Gloom!
    RY

  • Queue the Ring of Fire

    OK Fellas – We showed up to the Flag for another humid beatdown in the Gloom. We ran a full 2.02 miles. 12 PAX for a dozen ready to get stronger. I pointed out to Landing Strip that I thought of him last night. The M and I were watching Friday Night Lights and the name of the Gentleman’s club in it is called the Landing Strip. Douille was also pointed out the desperate need for a re-pave on the track. That is going to mess with our Mondays for awhile.

    We ran a .25 mile jog to the PIMP station. The whole track was fenced in so we were stuck on the track until the PIMP station.

    At the PIMP station we did our first COP/warm up.
    SSH x 20, Imp Walker Squats x 20, Slow Merks x 15, and SLow LBCs x 20

    Then we used the gear to do a modified PIMP.
    Pull up AMRAP, Squats AMRAP, Dips AMRAP and Burpees x 10. Burpees held the count.
    Seaman showed up – a little late – but he made it just in time for the beatdown here.

    Then we left for an indian run about . 5 miles.

    We circled up for some MARY early in the workout. I jsut wanted to get it in and we had the good soft grass by the golf course.
    Pylo Plank x 10 each side. Wife Pleasers x 20 in the gloom. (Not in broad daylight like the guys on the Northshore). I made them slow wife pleasers so you had to hold your hips up. Then we did some side crunches/curls to work the obliques. x 20 each side. We did leg lifts x 20, and finally we did opposite arm and leg extentions x 20. I don’t know what that is called. We just did it.
    From there golf course water fountain – we ran as fast as you can .25 miles to the Fountain and Benches at the front of the park.
    Here we did x20 power leg lifts each leg. We also did 20 hip slappers, and 20 Dips.

    At this point – we marveled at all the gear that the 2 guys had near the box jump stuff. Then we did an indian run about .33 of a mile.

    Then we broke off for a quick RING OF FIRE that I stole from the Northshore. Wave of Merkins slow count. x 13 Then sideways bear crawl to the right. Wave of Merkins slow count x 13. Then sideways bear crawl to the left. Wave of Merkins slow count x 13. 1 each and plank the rest of the time.

    Then we ran to the Flag. On the run – we jogged 3 of the markers then sprinted 2 of the markers. Repeated that until we got to the finish line.

    We closed with a COT. Prayers for the tension and unrest regarding race in our country and for the families of everyone involved.

    Tclaps to Bartman for his extra credit pullups.
    Gnarly Nutria is this Wednesday night.

    Thanks for the opportunity to Q.
    Reluctant Yankee

  • No Jingle – No Vader. Luke I am NOT your father.

    It is hard to wake up after a few days off but I was looking forward to getting back out into the humid gloom and having Jingle kick my ass with 100 Russian Twists – but it wasn’t meant to be. As we talked around the flag and the clock hit 5:31 – we knew we just got ghosted by the Q. So I stepped up and said I will lead the first part but everyone get their favorite Mary exercise ready for a monster round of Mary with 15 PAX.

    First we mosey’d to Oak Alley. We did a quick warm up COP with SSH x 20, Imp Walk Squats x 20, Merks x 20 Peter Parkers x 20, Seal Jacks x 20, Hillbillies x 20, and Diamond Merks x 20.

    Short mosey to the benches for a quick Legs COP.

    Right leg step up x 20, Dips x 20, Left Leg step up x 20 (some of these were 19 because I can’t count), Hip Slappers x 20, one leg squats left x 20, Decline Merks x 15, right leg squats x 20

    Long Mosey over to the Rocketman Field by the soccer goal.

    We circled up for a long Mary session: Each PAX did 20 IC of the exercise of their choice: (Did my best to remember)
    1. RY – Parker Peters
    2. G-Spot Dying Roach
    3. El Wire – Flutter
    4. Bartman – Plank Walk
    5. Mulligan – Hello Dolly
    6. Roots – Real Freddie Mercury
    7. Douille Plank Peter Parkers
    8. Landing Strip – Xs and Os
    9. Tito – Russian Twist
    10. Capt Morgan – Wife Pleasers
    11. Cavalier – Penguins
    12. Tinkles – Slow Merks
    13. Whoop – Imp Walkers
    14. Seaman – Slow Squats
    15. Rev It — Baby Arm Circles **Thanks for being nice Rev it

    After the LONG MARY we lined up for the broad jump over the legs across the field while in Plank position. We went through the order once (Roots went twice) and then we MOsey’d back to the FLAG.

    3 min early to the FLAG so we planked. Pylo Planks reaching to the sky with both left and right arm.

    When we finally got to the FLAG we were joined by Quick Draw for the COT. Tclaps to Quickdraw for joining us. He had a rough night working 2 murders – and I appreciate his effort to join us even after such a terrible night. Tclaps also to Whoop you led us out with a prayer for those battling addiction and for Tinkles.

    Thanks for getting me out in the Gloom guys.
    RY

  • Change. I hate change. or is Ch-ch-ch-changes? Stomp #45

    OK – I admit it. I hate burpees. I love them but I hate them. So I generally avoid Tuesday (its my wife’s day) but even if I can make it- I avoid it. So I decided to take the Q just to mix it up. I did want to work on my running!

    So it was 7 PAX in the gloom. No lights at the track to set the mood. Lights kicked on at 545.

    Ran in for a COP. I know you guys told me – no COPs on Tuesdays. Oh sorry to the whinners – you know who you were. I am still licking my wounds from a loss in the 7/8 playoffs last night and I can’t take it out on a bunch of 7 yr olds so you guys get to deal with my pent up anger.
    SSH x 20 , Low Country Crabs x 20, Hillbillies x 20, Pylo Merks x 20

    Then to the running workout.
    Approx 30 yrds –> High knees, Butt Kicks, Lunge Walks, Power Skip for Height, Power skip for distance, Karaoke with knee to waist – this was awkward, so I went regular karaoke for the other leg. Of course Hawgcycle like the awkward way. The only person who likes awkward more than Hawg is mr Awesome. Then finished with Backwards run and backwards crab walk.

    The Thang: 10 in 10. Run the straight away of the track and jog the curve 10 times. The goal was to beat the PAX. Tclaps to El Wire for the big hustle. He almost lapped some of the PAX. Tclaps to Rudy for pushing hard – he was the only PAX to finish to the cones. Yes I noticed!
    All of the PAX was back to the Circle by 9.5 min. Good work men!

    The 2nd THANG: or THANG 2: Back and Forth x 10. Backwards run 30 yards then spring when you get the 30 yrd mark. We did this 10 times in 2 heats. Tclaps to Hawg who won more than half of the sprints.

    Then we collected the cones and mosey’d to the clearing.
    Here we did some abbreviated Mary.
    Dying Roach x 20, Leg Lifts x 15, Russian Twist x 15
    Then the punch out for 10 Burpees.

    Finally we close with the COT.
    At the COT – we were thankful for all of the blessings in our lives.
    Specifically with our families.
    #gratitude

    Always a pleasure but an extra pleasure to VQ the 610 Stomp.
    Peace-
    RY

  • Too much chatter, gotta push harder

    14 Men and No Flag started our Wolfpack Mtn journey on a very humid Friday.
    Got a few comments about the size of my Weinke – so I had to remind the PAX its not the size of the Weinke that matters but rather how you use it.

    Lets get straight to business! Straight to the MTN for the start of the beatdown. I wanted to try and beat the record of laps on the MTN but alas we could only tie it.

    First COP at the bottom. SSH x 25, Imp Walker Squats x 20, Crab Touches x 25 (Hawg decided to show up at this point), and Merks x 20.
    Run up to the Top of the MTN using the stairs.

    Slow Merks, Slow Squats, Slow LBCs – that sucked – regroup and just do regular LBCS bc the slow LBC thing didn’t work, then finish with some Plank Walk all x 20

    Then we ran a lap on the MTN. Down the stairs across to the other stairwell and then up the stairs. 7 flights. An easy modify is to cut out some of the stairs. It keeps the pax together and each guy can push himself.

    Then another COP with V UPS, Pickle Pounders, Diamond Merks, and Peter Parkers x 20 At this point Shorty and Hawgcycle start their mumblechatter fest. I can’t tell if I am not working the pax hard enough or if Hawg and Shorty are just in a chatty mood.

    Then another lap.

    At the top we had another mini-Q school. Tinkles led SSH x 25, Ball Boy led LBC x 20, Eight-Six led flutter kicks, Quick Draw led Squats and Frac Sack led lunges. I can’t remember the counts. More mumblechatter from Hawg and Shorty.

    Then another lap.
    Then we did the TITO lounge by the pool special. For a 20 sec cool down.
    More mumble chatter – from Hawg and Shorty. I could never tell if the workout was too easy or if they were just messing with me. A few of the PAX assured me – that the workout was fine.
    At the top we did Staggered Merks-each position, Parker Peters, and Mat Jumps.

    Then we were out of time so we mosey’d down the MTN and back to the Flag for our COT.
    Thanks for letting me Q – I had a nice AM in the HUMIDITY!

    Peace. RY

  • No pooper scoopers today just Pimps

    A beautiful morning and 9 PAX to start the workout at the Birdcage. We missed our normal LAKEVIEW crew but we are happy to see F3 NOLA grow. Good luck at the Foundry or the Sphinx or whatever you are going to call it! As I walked up to plant the shovel Douille was leading a strange conversation about a house in his neighborhood. He lives a crazy life people!

    Long Mosey down to Walnut St and the park….2 more joined us to give us 11.

    First COP: SSH x 25, Imp Walker Squats, x 25, Peter Parkers x 25, Dying Roaches x 25
    Then we moseyed to the pull ups.

    Then we did a round of PIMPS 5 pullups, 10 Imp Walks, 15 Merks, 20 Plank Jacks, 25 Squats.

    Long Mosey back to Oak Alley

    On the way back we did the Douille special of sprinting for 1 walking guy, then jogging 2, then sprinting 1 and jog 2 all the way back to Oak Alley.

    At Oak Alley we did Bear Crawl to first light post, Crab Crawl to 2nd light post, Duck Walk to 3rd, Grapevine to the last light post.

    At the last light post we moseyed to the picnic benches. We were cramping the style of some boot camp. Come join us ours is Free! Here we did Step Ups LR x 25, Hip Slappers x 25, Incline Merks x 20, Right Leg and Left leg Squats x 20.

    After that we moseyed back over to Oak Alley. Here we partnered up.
    1 ran a loop down Oak Alley to the track, then out on the track around the flag pole and back up the dirt path. While one partner does the run the other partner does a BLIMPS. We repeated this twice.

    Finally we moseyed back over to the flag for some quick MARY.
    Dying Roaches x 25, Side Crunches x 20 each side, Russian Twists x 20

    We finished back at the flag. Not too much mumble chatter today just guys getting down to business in the Gloom.

  • Don’t breathe through your nose or Cheeto Fingers?

    Beautiful AM with 60 degree weather – and TWO FLAGS
    Roots needed a sub – and I couldn’t get to the computer to request another Q so I got stuck with planning the Friday at Wolfpack Mtn. The good news is that I LOVE to run a workout at Wolfpack Mountain.

    SSH x 25, Imperial Walkers x 25, L/RArm Raise Merksx 20, Peter Parkers x 20, and LBCs x 35

    Then we mosey’d to the TOP of Wolfpack MTN

    At the top we did some SLOW COUNT REAL FREDDY MERCURIES x 25, Side Crunches – Left x 20, Walking Wife Pleasers x 20 (didn’t feel this at all), Side Crunches x – Right x 20, Russian Twists x 25
    **Felt the side crunches need to add those to the Mary rotation. The Walking Wife Pleaser wasn’t too good.
    The AM Sunrise was awesome!

    Then we MOSEY’d down to the ROTC Pull up bars

    At the Pull Ups we did a modified Rocket Man series: Pull ups, Box Jumps, 10 x Burpees, and Declined Parkers – – the count was on the 10 Burpees everything else was AMRAP

    We did a second cycle through we did Burpees, Hanging Oblique Rotations,Box Jumps, and V ups

    Man the smell here was special. I thought it was Douille’s breath at first but it turns out there was some fertilizer on the ground

    Then we mosey’d up and down Wolfpack Mtn. Noticed some Honey KiKs cereal by the door way at the top of the Mtn. Last week District, week before that Wendy’s. Someone keeps leaving us treats on the route.

    Then we went straight to benches for a full tabata series with Dips aka Freak Nastys. And it hurt me.

    Good workout this AM gents! Thanks for pushing me!
    Make sure you post tomorrow at City Park with OBT and Dredd!
    I really wanted to name the Hustler – Cheeto Dust/Fingers because of his orange shirt but we kind of had to go with the Hustler. Maybe we need to change that tomorrow to something meaner? Pasties, Tassles, etc…

  • Is that Russian Taps or Merkin’ Roaches?

    I love Fridays at Wolfpack Mtn. It is absolutely one of my favorite places to Q. There are so many options but I mostly like to hit those stairs! Today I decided to take it easy on the knees but we still pushed ourselves up the ramps!
    A beautiful AM and 16 PAX to seal the deal.

    Mosey straight to the MOUNTAIN!

    Warm Up COP: SSH x 25, Imp Walkers x 10 decided those were too easy Imp Walker Squats x 15, Mtn Climbers x 25, L/R Arm UP Merks x 25, Lunge Leaps x 20 (Back Lunge and then pull your leg forward and skip jump) Crazy Ragged counting – sorry I was trying something new!
    Then we mosey’d to the base of the MTN.

    All the way to the TOP…at each level East Side 12 – Merkins and 24 Dying Roaches on the West Side 12 – Russian Twists and 24 Shoulder Taps

    Then we got to the wet surface at the top. For some Mary.
    Mary we did left leg/right arm extensions x 20. Then right leg/left arm extensions x 20.
    Then we did Y’s. T’s and W’s courtesy of Chewy. I can literally feel this exercise working various arm muscles and back muscles.
    Then we settled in for some Tabata. We did Parker Peters 8 rounds 20 secs hard as you can go, 10 sec recovery. I definitely hate Tabata but I also love her. I really wanted to get some Burpee tabata in but time was not on my side – even with the quick transitions.
    So I finished us off with pushthroughs x 30 and hello dollys x 30

    Then down the stairs – was that campus cop watching our workout. I’ve got to EH that guy next week!

    COT – we wondered about our FNG from last week OTIS. We prayed for the grace to hear, to really acknowledge and hear the people in our lives. To be present.