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  • Uptowner Funk’d You Up!

    DISCLAIMER…let’s warmup:
    -SSH x 30 IC
    -IW x 30 IC
    -Mt Climbers x 20 IC
    -Arm Cicles x 30 IC (15 ea dir)
    -LSS x 20 IC
    -J-Lo’s (fka Pickle Pounders) x 20 IC
    Grab your rock and mosey to the field and form a line:
    -Shoulder Press w/rock x 15 IC
    -Curls w/rock x 15 IC
    -LSS w/rock x 15 IC
    -Chest Press w/rock x 15 IC
    Let’s squat walk w/rock across the field to the next line of trees. Rinse and Repeat….
    -Shoulder Press w/rock x 15 IC
    -Curls w/rock x 15 IC
    -LSS w/rock x 15 IC
    -Chest Press w/rock x 15 IC
    Let’s squat walk w/rock across the field to the next line of trees. One more circuit:
    -Shoulder Press w/rock x 10 IC
    -Curls w/rock x 10 IC
    -LSS w/rock x 15 IC
    -Chest Press w/rock x 15 IC
    Let’s mosey to the picnic benches for:
    -Step-ups (alt legs) w/rock x 20 IC
    -“Bench” taps x 20 IC (plank position and alternate hands touching bench)
    Great work….take a seat….in the People’s Chair holding your rock. After a couple of minutes, take a short break….back in the chair. Great idea Mahatma, rock presses in the chair…and go right into rock curls. Break time’s over,
    -Step-ups (alt legs) w/rock x 20 IC
    -“Bench” taps x 20 IC (plank position and alternate hands touching bench)
    Let’s mosey back to the rock pile. One more circuit (w/o LSSs):
    -Shoulder Press w/rock x 10 IC
    -Curls w/rock x 10 IC
    -Chest Press w/rock x 15 IC
    Just enough time for Mary:
    -LBC w/rock (ala Triple Shift) x 20 IC
    -Dying Cockroach x 20 IC
    -Hello Dollys x 20 IC
    -Wife Pleasers x 20 IC (a strictly no eye contact event….it was refreshing to not feel Rudy staring…)
    -Penguins x 20 IC
    Send your rock home and circle up.
    COT: countoff, namerama, announcements, shoutouts, and a prayer.

  • 610 Stomp #160 – Going Back to Our Roots

    We got back to our roots this Tuesday….Bayou Root (cause the original route is scary) run 6 minutes, enjoy one minute filled with burpees (preferably 10) and rest, then rinse and repeat until the 45 minutes is up.

    If you enjoying running, come out to the Dome Patrol on the 1st and 3rd Thursdays of each month.  We meet at the corner of Poydras and LaSalle and take in the the sights, sounds, and smells of the Quarter and Downtown.

    Plans are in the making for an Uptown run on the 2nd and 4th Thursdays of the month…follow GroupMe for details.

    Thanks,

    Hawg

  • We typically have water for the PAX at the COT

    Well – I know its hard to figure out the whole internets machine thing but I am writing this backblast for EL WIRE bc well El Wire still doesn’t know how to do this.  Whose fault is that?  Probably mine.  So  I am just going to get Tom Sawyer’d by El Wire and do this – so it is in the historical record.

    Texted El Wire at 940 to let him know that he was the Q.  He never replied so I assumed I was the Q until he honked at me on the way the beatdown.  It was a honk of “I know- I have the Q.”

    El Wire ran us over the duck poo bricks and led us through a classic-ElWire circle of pain warmup:

    SSH x 20, Merks X 20 Parker Peters x2o, Plank Jacks x 20 Smurf Jacks x 20 Seal Jacks x 20 – El Wire is ALL about the JACKn’.

    Then we long mosey’d over to the cinder blocks – everyone grabbed a block.   El Wire didn’t want to be left out of the cinder block trend at the Birdcage.

    Took our blocks to OAK ALLEY.

    At Oak Alley we did a cinder block suicide:  Press, Curls for the girls, Goblet Squat and Kettle Bell Swing. Partner 1 does the exercise, partner 2 does a spring to each light starting at 1 going to 4 after each sprint the partners FLIP/FLOP. We completed this 2 times.

    The second “set” of exercises we did:  Merks, LBCS, and Squats – the partner carried 2 cinderblocks – farmer carry style out two light posts and then back.  We also completed this set two times.  Time was up at this point.

    Then we hustled the bricks back to their hiding spot by the fountain.

    I know it was a real pleasure for EL WIRE to lead.

    Sinder BLOQ$ brought water for the PAX in coolers and invited everyone to come watch the game at his place this Sunday.  That is a first I have ever seen a water delivery to a beatdown – tclaps Sinder Bloq$.

    Back to the flag for a COT.    Whoop! stepped up to give us our prayer.

     

     

     

  • 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.

  • Mind and Body Work – Penalty at Okwata

    YHC arrived at Okwata a few minutes early to get a little time put in for the monthly ISI challenge, which has me looking at a jump rope in a whole new way.  The pax started to trickle in at about 0525, so YHC set the jump rope aside and greeted each member.  With the shovel flags planted, one for ‘Merica and one for F3, we were ready to roll.  A brief disclaimer for the veteran crew of fine members of F3…..and then…..mosey around the mardi fountain and circle up on the green space in front for:

    Warmup

    SSH IC x 21 (not the normal number, but a bit of foreshadowing)
    Abe Vigodas IC x 10
    Grass Grabbers IC x 10
    IW IC x 15

    We all have a lot going on, and we tend to go through the motions without using our minds beyond the basic requirements. Today, the pax would experience a beat down that had both mind and body engaged. Not engaging the mind would lead to a physical penalty. Fun, right?
    The pax were asked to count off 1,2,1,2,1,2 and to remember if they are a 1 or a 2. Mosey to the levee.

    Indian run on the levee.
    Once each pax made a run to the front, halt for the first test.

    SSH IC x 10 followed by a silent count to 21. If any pax makes an intent to continue a SSH beyond 21, the whole pax would be penalized. Spoiler alert: The pax got penalized!

    Penalty: 1’s run down one side of the levee, 2’s go the other way. Run up the levee, complete 5 burpees and continue across the levee. Run back up the levee and finish with 5 burpees.

    Indian run with a disperse call.
    The pax were instructed to count off 1,2,3,4,5,6 and remember whether you are odd or even, but don’t forget if you are a 1 or 2.
    When the last pax reaches the front, yell disperse and odds go down one side of the levee, evens go the other way. Complete 3 burpees and run back up the levee to take your place back in formation.
    Once each pax made it to the front, halt for the next test.

    SSH IC x 10 followed by a silent count to 19. If any pax makes an intent to continue a SSH beyond 19, the whole pax would be penalized. Spoiler alert: The pax got penalized again!

    Penalty: 1’s run down one side of the levee, 2’s go the other way. Run up the levee, complete 5 burpees and continue across the levee. Run back up the levee and finish with 5 burpees.

    Regular Indian run again. Once each pax made it to the front, halt and turn around.
    Indian run with a disperse call headed back. YHC had the pax count off 1,2,3,4,5,6 again.
    When the last pax reaches the front, yell disperse and odds go down one side of the levee, evens go the other way. Complete 3 plankjacks and run back up the levee to take your place back in formation.
    Once each pax made it to the front, halt for the next test.

    SSH IC x 10 followed by a silent count to 17. If any pax makes an intent to continue a SSH beyond 17, the whole pax would be penalized. YHC has never seen the pax so synchronized doing a SSH! No penalty!  Well done!
    Mosey to the corner of Lakeshore and Canal.

    Modified Dora 123
    partner up
    50 burpees
    100 OH claps with a jump (it’s a SSH with a clap)
    150 Squats
    Cumulative count, partner runs up to top of levee at Canal and back down, flip flop until all exercises complete. Once team is complete, plank and wait or continue running up and down.

    Times Up, mosey back to the Shovel Flags.

    COT

    Count off, name-o-rama, announcements, intentions, and closed with a prayer.

    Thanks for posting with me today! Well done, Men! SYITG!

  • Who me?

    Well this is a first… I show up this morning, greeting my fellow gloom-patrolers, only to discover, as we circled up and looked around at each other, that it was indeed I who was Q! Struggling to fully awaken, we warm-o-ramaed:

    15xs each IC

    Toe Touches

    Imperial Walkers

    Air Presses

    Butt Kicks

    Scorpion Kicks

    Being caught of guard with my forgotten Q-dom, YHC was eternally greatful to Waterpik who had the quick-thinkingly brilliant idea that we should run 3.1 miles! And so we did, with a rough breakdown of 2 groups of 3 (although 1 of those groups may have been slightly staggered on the last mile).

    To cool things off, we ran a Bushwacker special for Mary:

    15xs IC

    Rosalita

    Hello Dolly

    Flutter Kicks

    Freddy Mercury

    J Lo

    30seconds:

    Plank

    LPlank

    RPlank

    Chill Plank

    Mission Impossible Plank

    Prayed out by the Pik

    Thanks guys for following the lead that I so humbly brought to the Scramble today!

  • Feeling Fly

    16 bright eyed and bushy tailed pax showed up promptly at 5:28, and off we went…

     

    The Thang:

    Mosey across Magazine to the field for warm up

    • SSH x 20
    • Squats x 20
    • Mountain climbers x 20
    • Imperial walker x20

     

    Mosey past the Zoo and over to the levee for 11s

    • Diamonds at the top
    • Squats at the bottom

     

    Plank to gather the 6 then continue our mosey into the rarely-explored darkness of the Fly.

     

    Mosey along by the river to a dimly lit gazebo of sorts (trying to keep the pax together here…):

    • 15x dips
    • 10x derkins

     

    I hear a train a-comin’…

    Continue into the darkness towards the baseball fields…locked! Doh!  Audible to the benches at the adjacent playground:

    • Dips x15
    • Derkins x10
    • Step ups x20
    • Dips x 15
    • Derkins x10

     

    Freight train has passed, so our path is clear back into the soft, welcoming gloom on the right side of the Levee.

    Mosey across the tracks, past the stables to the Avenue of the Oaks (is that what you all call it)?

    • Mary: Dolly > LBC > Russian twist > Protractor
    • Merkins, Plank jacks
    • Then 50 LBCs OYO to close it out.

     

    Back to virtual shovel flag for namerama and take out

     

    Musings:

    Since moving to New Orleans this summer, I’ve enjoyed posting and meeting the fine men of F3NOLA and I greatly appreciate the warm (hot and sweaty AF) welcome you all have provided me.  However, this being my F3 NOLA VQ, I felt some mileage befitting my F3Metro roots was in order.  I love the boot-camp beat-downs delivered week in and week out around here and I’m feeling the results, but it’s good to stretch the hammies out every once in a while.  I think we got in 3.2 miles on Monday plus around 100 push-ups variants (merkins/derkins/diamonds), which was a good down painment on the week.

     

    Thanks for the opportunity to lead, and thank god that freight train finally passed…

     

    ~Mariah

     

     

  • Reduce, reuse, recycle

    It occurred to your humble correspondent that different PAX attend our Northshore AO’s so to reduce my (feeble) mental effort I recycled my Q plan from my first Q session.  YHC can only pull that scam once though, since life’s too short to be too predictable.

    CONDITIONS

    77 Degrees and 88% humidity; RealFeel®85°

    DISCLAIMER

    Q was an untrained, amateur offering free advice that was probably overpriced.  Don’t take this man’s advice on any topic more complicated than, “what day is it today?”  Caveat emptor, etc., etc.

    THE WARM-UP

    YHC stammered his way through a set of warm-up exercises.  PAX were able to follow his garbled instructions.  All exercises done IC

    SSH

    Good mornings

    Abe Vigodas

    Imperial walkers

    High knees

     

    THE THANG

    Leg day

    YHC has been convinced by the Bro-postle that F3 bros don’t let F3 bros skip leg day.  After a very short mosey we dived in to an old fashioned Squat-o-Rama.

    1. Single leg squats on a bench aka Maraviches (Because a single leg squat is a pistol.  Work with me, people)  10X each leg IC

    2. Split squats using the bench.  10X each leg IC

    3.  Single leg burpees.  10X each leg

    4. Shaun Whites (aka Snowboard Hops) 15X

    5. Ohno’s (aka Skater Jumps) 15X

    6. Box jumps 10X

    7. Marios (aka Single Leg Knee hops) 10X each leg IC…,much tougher when done

    8. Wojo’s (Squat jumps) 10x OYO

    Steve Wojciechowski approves this message

    Tuesday Tradition

    It seems like on most Tuesday mornings the PAX end up doing some sort of running.  (hills, Fartleks [heh], etc.)  YHC kept the streak alive.

    The assembled PAX lined up for a semi-Spartan sequence: 100 yard sprints followed by 10 merkins.  Rinse and repeat 12 times.

    The internet says that Gareth Bale is the world’s fastest footballer (soccer to you gringoes) but based on this morning, I’d wager on Zoolander in a head to head.

     

    CountORama and NameORama

    2 PAX strong; a small, but mighty group

     

    COT

    Thanks F3 brethren for calling me to lead and thanks for pushing me to greater heights.

     

     

  • Zoolander’s VQ Was So Phenomenal That No Title Can Do It Justice

    YHC did not sleep a wink the night before due to the excitement of his VQ at the Mandeville Lakefront.  Weather and Pax support could not have been better.  Warmorama consisted of the following:

    Side Straddle Hops (IC)

    Don Quixotes (IC)

    Seal Jacks (IC)

    Monkey Humpers (IC)

    Twist & Pivot (IC)

    Toe touches (IC)

    Side-to-Side Squats

    In the frugal spirit of F3, YHC introduced 3 mostly filled 1 gallon paint cans from his garage as coupons for the Pax to be used throughout the beat down, which went something mildly resembling the following:

    Mosey – Indian Run Lunges while passing paint cans back.  Last person in line runs to the front with paint can and passes back. Rinse and repeat.

    Circle up for:

    –         Atlas Twists — The Hammer, as an example of brute strength, refused to relinquish his paint can.

    –         Alternating Forearm Plank with Arm Raise — switching arms after PAX counting off around the circle

    –         LBCs (IC)

    –         Peter Parker Peters w/ Leg Raise and Mountain Climb (IC)

    –         Sputter Kicks (IC) — aka slow flutter kicks. Thanks to Barely Legal for leading the cadence.

    –         Freddie Mercurys (IC)

    –         Alternating Forearm Plank Crunch (IC)

    –         Sister Mary Katherines (OYO)

    Bearmuda Triangle BLIMPS – Like the F3-defined Bearmuda Triangle but with BLIMPS.  Two times around the triangle with bear crawls between the 3 points (paint cans) and performing 1 exercise at each station.

    –         10 x Burpees

    –         10 x Lunges

    –         15 x Imperial Walkers

    –         20 x Merkins

    –         25 x Plank Jacks

    –         30 x Squats

    Impromptu Freak Nasties and Derkins on the Lake Wall, followed by another lap around the Triangle this time with squats at the points and Groucho Walks between.  Return to the Lake Wall for Box Jumps (IC).  Thanks to Turbo for simplifying “Up means Up, Down means Down”.

    Mosey back to shovel flag for the burn out.  Unfortunately, due to technical difficulties with the portable speaker and YHC’s inability to overcome them, our music was cut short during think drills, which included call outs of sprawls, burpees, merkins, high knees, squatting punches and superman banana.

    Closed out with COT – Counterama, Namerama (welcome FNG James, now known as Psycho) Announcements, and the compulsory closing prayer.

    Thanks for letting me lead, men.  Look forward to the next one.

  • Maupin Hero WOD at The Uptowner

    Such a late backblast…I’ll try to remember what happened.

    Hawqcycle was on the Q schedule, but, was out of town for the BRR and suggested I take it. So I did.

    Warm-up, IC:

    • SSH x 20
    • Windmills x 15
    • Mountain climbers x 10
    • Peter Parkers x 10

    Mosey to the track, where we began the Maupin Hero WOD, which consists of 4 rounds of the following:

    • Run 800 meters
    • 49 merkins
    • 49 Big Boy sit-ups
    • 49 air squats

    We had 4 “official” finishers before the time ran out. Thanks for letting me VQ again! Still not sure if it counts. One of these days I will create an actual workout!