F3 New Orleans

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  • First Q at the Mountain

    YHC texted the planned QIC, Tinkles, last night requesting the Q for Wolfpack Mountain.  YHC was on the schedule prior to Halloween and was unable to fulfill his duties.  This seemed like a good make-up date.  Tinkles humbly obliged and the Downpainment was underway.

    W/U

    • Mosey down the neutral ground to Walnut and cross over.  Double back to Cowen Cir and find some real estate in front of the steps.   5 laps, with up & down being 1 lap.   Since we could not get in to Tulane, Mosey over to Loyola to find Jesus.
    • SSH IC x 25
    • AC IC x 10, Reverse x 10
    • Peter Parker IC x 10
    • Parker Peter IC x 10
    • IW IC x 10
    • HB IC x 10
    • JL IC x 10
    • Mosey to the Mountain

    The Thang

    • COP – Merkins IC x 10, Plank Jack IC x 10, Squats IC x 15
    • Partner Up
      • PAX 1 completes a lap up the mountain and down the stairs
      • PAX 2 completes the COP at each landing until PAX 1 catches him, then switch
      • Complete the COP until you reach the top of the mountain, and your partner meets you there.
    • LBC x 30
    • Alabama Prom Date x 10 on each side. (1 legged wife pleaser)
    • Mosey to the Flag

    Counterama, Namerama, COT

    Announcements – Holy Name Fair this weekend.  Poboy Fest this Sunday, Son of a Saint will be the benefactor.

    Prayer – The health of Supreme Court Justice RBG, The victims of CA mass shooting, and tolerance of our fellow Americans & fellow man.

    Thank you for the opportunity to lead.  SYITG

    Da Parish

  • Northshore Begins to Prep for Krazy Ivan!!!!!

    Rain was in the forecast for the third week in a row at the Scramble, but the PAX got the workout in before the rain started this morning.

    Warmup:

    SSH, BK, HK, Imperial Walkers all IC x 10

    Thang:

    5K covering the normal route through gloomy streets of Old Mandeville and Sunset Point.

    Post Thang:

    Merkins 25 OYO

    Freak Nasties 25 OYO

    SMKs 20 OYO

    Rower sit ups 25 OYO

    Leg raises 20 OYO

    Merkins 20 OYO

    More Freak Nasties 20 OYO

    then, someone mentioned OCHO and his MONKEY HUMPERS, so YHC couldnt resist closing out with…Monkey Humpers x 20 IC.

     

    COT, Countaramma, and Thanks to Zoolander (virgin post at the Scramble!!) for praying us out into our day.

    Thanks, men, for letting me lead.  I always look forward to the camaraderie and the starting my day strong with F3.

     

  • Just Another Training Day at The Gipper

    This morning at The Gipper felt like just another training day back in the high school basketball, soccer or (fill in the blank) days.  After a preliminary warmup of Imperial Walkers, Toe Touches, and Windmills, all 20x IC, the PAX departed the trailhead and continued our warmup on the way to the front of the Justice Center.  We ran, skipped, shuffled, backpedaled and even threw in some Lt Dan’s on the way.

    YHC threw down some cones upon arrival, and it was time for agility drills.  Three times through for each drill.  Sprints/shuffles, sprint/carioca, backpedal shuffle, crossover runs, diagonal sprints, accelerate/sprint/decelerate/sprint, and then accelerate/sprint/decelerate to dead stop drills were the order of the day.  Then YHC threw in his favorite for the agility finale, the box drill.  Grundy promptly stole YHC’s thunder, expropriating a great misdirection joke for his own comedic benefit.  Then Einstein jumped in to generate more laughs.  YHC would do well to remember Grundy’s basketball credentials and Einstein’s uncanny ability to make a good joke even better when planning a surprise for future agility beatdowns.

    Soccer run back to the trailhead with headers and 3 step accelerations sprinkled generously into the mosey.

    3 minutes of Mary back at the trailhead to close things out with T Merkins (20x IC), hip ups (10x IC each side) and straight legged jackknives (10x IC each side).

    Countorama, nameorama and then Coconuts prayed us out.

    Thanks for indulging my old school nostalgia, guys, and thanks for letting me lead. Hope you all got your money’s worth this morning in the Gloom.

  • That’s what you guys look like?!

    Daylight savings!   Now I can see all of your ugly mugs.

    I was thinking Quarterpipe had this one but I planned a little Q when he didn’t reply to the text.  He let me know that the little one was affected by daylight savings – so he will be there next time.  He stepped up to cover a Q last week – so no sweat QP.

    We started the beatdown with a lap around the golf course parking lot.

    Circle by the bandstand.  IC  SSH x 20, Imp Walks x 20, Mtn Climbers, 20 Morning Glory x 10, and Low Slow Squats x 20 (touch the ground)

    Then we ran out and looped around the track back to the pull up bars.  (LBCs while you wait).  Seaman splashed Angie’s List at some point here – he got me later.  THere will be revenge.

    Here we did 25 hand release Merks OYO.   20 Shoulder Taps. OYO

    Ran to the PIMP station.

    On the way to PIMP station – side shuffle, skip with high knees, butt kicks, run backwards

    At the PIMP station – pull ups are the count, plank jacks, merks, side lunges, hand release merks.  Rinse and repeat.

    Superman to Bow.   Roll left and roll right.   X Y Z — back exercise pulses.

    Run back to bandstand.   On the steps by the bandstand where the yoga ladies meet – we did 50 toe taps,  then up and over the bandstand and 50 dying roaches at the end of oak alley by the track.  Then run back to bandstand.   50 more toe taps and then 50 shoulder taps.   LBC and wait.   Then we did 50 monkey humpers and 25 low country crab

    Back to the virtual flag and circle of  trust.

    Glad to step up and lead.  SYITG.

     

     

     

  • CAAAAR!….GAME OOON!

    It should be illegal for cars to drive past the Marsh at 5:05am in Mondays unless they’re tardy to post…just saying.

     

    WARMIN’UP

    20 IC Toe Touches

    20IC High Knees

    IC: 15 Arm Circles forward, 15 Arm Circles backward, 15 Cherry Pickers

    20 IC Butt Kicks

    OURTHANG (COSANOSTRA)

    Starting @ Lamarque/Jefferson with 25 Merkins OYO, Jog to the lakefront, with 25 Merks @ each intersection (Beware the oncoming headlights of impending doom!).

    @ seawall: IC 25 Freak Nasties

    OYO 10 Box Jumps

    IC 20 Freak Nasties

    OYO 20 step ups (10 each leg)

    IC 15 Freak Nasties

    IC 10 Freak Nasties

    Mosied to Rips:

    While PAX did Freddy Mercurys half the time and Heel Pulses the other half, each man did 10 squats, ran up the stairs to the landing, 10 squats, down the other side, 10 squats, back up, 10 squats, back down to starting position, 10 squats

    Due to time constraints, the only points that saw action was the 1st intersection and home base. Mosied back down Lamarque with ten Burpees per stop.

    Another day marked for greatness, as Waterpik prayed us out!

     

  • Partnering in the dark

    6:30 am on the last day before Daylight Savings Time ends is, surprisingly at least to YHC, quite dark.  YHC had plans that included moseying through the forest over to the track – its been a while since we hit the track at the Mothership – but decided to improvise instead, and avoid the inevitable sprained ankle that awaited him if went blindly running through the tree roots in the pitch black NOLA morning.

    PAX were thus treated to a modified, sorta-improvised Q – and they noticed.  And mumble-chattered about it.  But c’est la vie: you get what you pay for…..

    To the Great Lawn!

    Heisenberg grumbled about the damp and cold.  So…  Thanks for the great idea Heisenberg – everyone on your 6 to start with LBCs!  Much gumbling ensued.  So – lets roll over for some Superman.  More grumbling.  That might have been the last YHC heard from Heisenberg for the rest of the workout.

    Then get started with SSH: 10 regular, 10 redbull, 10 triple-shift cadence.  Tried the same with IW – but IW in Triple Shift cadence proved to be, uh, weird.  So quick cancel of that one.  Monkey Humpers x30 (much grumbling and groaning as we hit the 30 count.  Don’t worry, we’ll see these again.) Abe Vigodas to finish stretching out hammies.

    Partner Up for Blimps

    Partner up for BLIMPS around the great lawn.  Start on one end with 5 burpees.  Then run around the lawn (stick to the sidewalk, appreciate the clarification call-out Frac) partners going in opposite direction.  When you meet your partner around the track (wherever it is), do the next exercise together.  Then keep running.

    5 Burpees.  Run.  Say Hi when you meet your partner.

    10 Lunges.  Run again.  Say Hi again.

    15 IWs.  ….

    After several repeated explanations, the light slowly dawned on the PAX.  Even  King Kong was able to figure it out.  So we were off.

    When finished, join the PAX circle in the middle for more LBC waiting on the 6.

    Partner Up for some Sprints

    Groups of 3 this time. PAX 1 does LBC on one side of the great lawn.  PAX 2 does Merkins on the other side.  PAX 3 sprints across the lawn tagging out his partner on that side.  Partner sprints back across the lawn.  Etc. etc. etc.  You are either doing LBC, Merkins or sprinting.  Rinse and Repeat until YHC gets bored.  YHC gently reminds PAX to sprint , not mosey.  There will be time for resting later.

    Go.

    6 mins later, PAX got a 16 count from JV.

    Start the mosey to the Fountain, but pivot instead to the foot of Roosevelt Mall.

    Partner Up for some Dips

    Partner up – find a different partner.  4 Minutes of Partner Dips at a bench.  What’s Partner Dip?  PAX 1 does 20 dips resting feet on PAX 2 who is planking.  Repeat.  YHC was sad and alone, and only could dip, looking longingly at the other PAX who had a partner and time to rest – with dirty feet on their back.

    Mosey to the Baby Foundry

    Parnter Up for a Circuit

    6 groups (3 PAX per group)

    • 15 Burpees (Timer)
    • Green Snake Jumping (or Box Jumps)
    • Pull Ups
    • Merkins
    • Hanging Knee Lifts
    • Dying Cockroaches

    Everyone gets a turn at all of ’em.

    Mosey Home

    But wait!  Two Yutes asks Q if we could PLEASE do some more Monkey Humpers!  Of course we can.  So we stop at Tools Wall for 2 rounds of Calf Raises x25 followed by Monkey Humpers x30.  Lots and Lots of PAX groaning after MH x30.  And lots of strange running form to be seen as we re-started the Mosey Home.

    Thanks, Two Yutes and Triple Shift, for pushing YHC on the run home!

    Peter Parker at the Flag waiting for the 6.

    COT

    Count-off (17 Strong!) Name-o-rama (no FNGs this week – everyone remember to keep EH’ing.  Bring F3 to your friends!) and close out with our intentions and prayers.  Thank you all for the opportunity to lead!

  • TrUe DowN PAINmeNT!!

    Saturday gloom is nothing less than amazing in the cool of November. Q seems to have gotten a reputation to bring true down PAINments considering Q plays no games!!! With a 630 prompt start it goes like this…

    Warmarama:

    20 SSH ic

    15 windmils ic

    15 toe touches ic

    15 butt kicks ic

    15 knee highs ic

    20 little arm circles forward ic

    20 “” reverse ic

    20 big arm circles forward ic

    20 “” reverse ic

    Thang:

    mosey over to rips

    8 minutes timed:

    10 toe taps on the curb

    up and down a flight of steps

    10 side steps on the curb

    up and down a flight of steps

    rinse and repeat

    mosey

    20 jump squats ic

    20 alternating lunges ic

    20 jane fondas left ic

    20 jane fondas right ic

    mosey

    partner up

    goal 250 merkins together, 250 LBCs together

    one partner partakes in the exercise while the other sprints there and back

    10 count

    10 shoulder taps ic

    10 hip slappers ic

    10 merkins oyo

    indian run back to flag

    stop for 10 freak nasties ic

    10 derkins ic

    10 more freak nasties ic

    MARY:

    20 flutters ic

    20 hello dollies ic

    20 rosalitas ic

    20 dead cockroachs ic

    20 freddie mercuries ic

    20 russian twists ic

    COT

    countorama

    nameorama

    The Manny prays us out!!!!

    over and out Splice

     

  • Backyard Football!

    The Scene:  The Knoll

    Conditions: Sunny. Humid. COLD!

    Welcome

    Disclaimer

    Warm-a-Rama:

    Before our inspired football game, we did:

    x25

    Side Strattle Hops

    High Knees

    Windmills

    Butt Kicks

    Imperial Walkers

    —

    The Thang:

    Indian run around our football field. Guy from back ran with football to the front and threw it to the guy at back of the line and if he dropped it, 5 merkins for everyone!

    That was a great warm up for our backyard football. Thanks to our captains Worms and Snackpack.

    We played 4 downs or a touchdown football. Touchdown meant 10 merkins for other team and winning team got to watch losing team do 25 burpees.

    Led by new FNG Baby Daddy, Cat 5 and Co. destroyed the other team 28-7, like what LSU will do to Alabama tonight.

    Mary:

    Everyone threw in a “mary” exercise including our FNG! Great times.

    Count-o-Rama

    Name-o-Rama

    COT / BOM:

    Welcome Baby Daddy!

    Announcements:

  • Focus Avoids Penalties at WPM

    The long awaited debut of the Fracsac Wolf Pack Mountain Q finally arrived. November 2nd seemed so far away not long ago. News of the monumental event traveled far and wide. Rudy canceled his plans to travel to some Irish school, King Kong passed on the opportunity to climb a building in NYC, and a HIM from Pittsburgh made a special trip for it. Don’t let anyone try to tell you different, what you read here is total fact….sort of.
    25 men of F3 joined YHC to see what was in store. With 0530 upon us, time to do a disclaimer, then throw the Pax off with a countoff. The Pax were instructed to remember their number. Mosey down St Charles, and make a U-Turn back to the Loyola Lawn for the warmup.

    SSH IC x 31 (because that’s what we do)
    Grass Grabbers IC x 10 (there was much mumblechatter)
    Abe Vigodas IC x 10

    Plank-o-rama
    Peter Parkers IC x 20
    Mountain Climbers IC x 20
    Parker Peter IC x 20
    Asked King Kong his number. He responded with 24
    Merkins IC x 12 (4-count total of 24)

    The Pax was asked to count off again, in the order of 1,2,1,2……remembering old number and new number.
    Mosey to the Mountain.

    Group 1 in a column on the left, Group 2 in a column on the right. Indian Run up to the top of the Mountain.
    Once on top, time to test the focus of the Pax. When we get tired, we tend to lose focus. This can affect home life, or work, or other things. The instructions were simple. A Pax was asked his first number. The first number may have been 17. YHC informed the Pax there would be one opportunity to hear the instructions. Failure to execute properly would result in a penalty.
    17 SSH, the first 10 in cadence, the rest in silence, maintaining cadence internally. Failure to stop at the designated number, or a failure to stop counting out loud beyond 10, would result in a penalty.
    Penalty #1 – Mosey to the end of the top floor. Split in group 1 and Group 2, 10 Burpees OYO, sprint back to other end.
    We tried the test again. 16 SSH may have been the number, but it doesn’t matter, because the Pax incurred another penalty.
    Penalty #2 – 10 Burpees OYO, sprint to the other end and back. There was some mumble chatter claiming YHC was just messing with everyone. Not true.
    Penalty #3 – Sprint to the end again, 10 Burpees OYO, sprint back. Most of the Pax was getting it, but a couple did not.
    Final effort of 13 SSH IC to 10, followed by silence until 13. There was one Pax that did not stop with the rest of us, but YHC allowed one do over. Upon that effort, the entire Pax was in perfect uniform SSH IC mode. It was a beautiful sight!
    Mosey back down the mountain, stopping at level 6 for:
    Monkey Humpers IC x 20
    Mosey to level 5 for:
    Catalina Wine Mixers IC x 10 (not so fun on the concrete floor of parking garage…meant for grass)
    Continue the mosey to the bottom.
    Move to the benches.
    RL Powerups IC x 10
    LL Powerups IC x 10
    Dips IC x 15
    Mosey back to Loyola Lawn
    Freddie Mercury IC x 20 (Bohemian Rhapsody Opens Today!)
    Flutter Kicks IC x 20

    Times Up, mosey back to flag

    COT

    Countoff, Announcements, Intentions, closed with a prayer to the Sky Q.

    NMM
    We welcomed Gemini from Pittsburgh. This guy could knock out some burpees fast, hence the HIM title. He mentioned he planned to come back and guest Q, showing us a real Burpee workout. Looking forward to it! T-Claps to Reluctant Yankee for getting him to WPM and to Jingle Vader for getting him back to his hotel.
    When I first visited Wolfpack Mountain, the Indian run up beat me, and I dropped out. It took me a few visits to get there, but I did it. Today I Q’d it! T-Claps to those that kept motivating me.
    There were a couple Burpee Debts paid at the end. We got to see Sea Man wear an Irish Jersey!
    Coffeteria at PJ’s was great as always.

    Thanks for posting with me today!

    SYITG

  • Red Badger Friday

    Red Badger Friday

    Seven Pax gathered in the gloom of Friday, November 2nd for a beatdown in honor of Chief Petty Office Mark “Badger” Carter. On December 11, 2007, the Badger (the 5’5″ Carter received his nickname after besting a fellow Seal who was 6’5″ in a wrestling match) was killed while fighting in Iraq along with his fellow Navy Seals. We honor him by pushing ourselves in this morning’s beatdown.

    Warm-Up

    SSH – 20

    Peter Parkers – 20

    Shoulder Taps – 20

    Hillbillies – 20

    The Badger

    Grab your rock for the Badger which consisted of six rounds of fun. Each round was one lap around the track followed by 15 squats with a large rock and then 15 pull-ups. Most of the Pax knocked out the six rounds with a few throwing in some extra credit work. Tclaps to Triple Shift for doing his squats with a boulder.

    Renamed

    Count-off, Name-O-Rama and then…

    Tool requested a name change for Stone Age who received his name last Friday. Tool asked that his suggestion of Stonehenge be considered since he couldn’t pull it out of his memory last week. YHC was feeling generous as Stone Age gave him the best compliment he has received since joining F3 about half way through the Badger, so Stone Age has been renamed to Stonehenge.

    We ended in prayer with much prayer being sought for the parents of our Pax. May God empower us to be faithful sons to the men and women who raised us as they age.

    -RevSox