F3 New Orleans

Tag: Angies List

  • Levees in the Moonlight

    EL Wire always starts with the JACK OFF. SSH x 20, SMurfs x 20, Seals x 20 and Plank Jacks x 20 – El Wire is the MASTER at this.

    Then we mosey’d to the levee.
    Partner up.

    We did Merkins at the TOP x10, x 15, x 20, x 25, x 30 = 100 while partner LBCs and waits and then Jump Squats at the top with bicicletas at the bottom (2 Rounds)

    Then we mosey’d over to Audubon Statue and did a modified DORA. Partner 1: Run the first half of the loop then 5 burpees at the turn and then run backwards.

    Partner 2 Exercises: V-UPs to 100, didn’t finish then we bolted for the FLAG.

    There was a breeze. First one in awhile.

    Thanks for stepping up for the Q-El Wire! Now please learn to write a bb.

  • Friday 13th

    Thirty something men assembled in the gloom under a full moon to celebrate Friday the 13th. Apparently the next time a full moon falls on Friday the 13th is 2049 so I hope y’all enjoyed it. I also hope Jadaveon will remeber all of us when he is the sole memebr of the PAX around to enjoy it again. Disclaimer was given and the Mother Ruckers spilt off to walk and tak. The remaining pax headed to the circle of palms to commence the beatdown.

    WARMUPS

    SSH X 49 (this really irritated Mariah)

    Arm Circles fore and aft. Was Seaman there? 10 Fore and 10 Aft

    Grass Grabbers X 20 (Pulled a Hammy)

    Merkins X 20

    THE THANG

    Mosey to the base of the mount. 2 lines. Indian run to the top.

    At the top split PAX into 2 groups (thanks Kuch for logistics)

    1st group runs and tags opposite wall. 2nd stays and does 5 Burpees. Groups switch and go until 25 burpees are done.

    Next same with something I cant remember then once more with Merks. Whatever it was was a pretty good workout. I was cussing the Q the entire time.

    PEOPLES CHOICE MARY

    Circled up for some Mary

    JV suggested Doc W’s

    Peaches suggested Penguins

    Somebody came up with LBC’s

    There were others but the full moon wiped my hard drive.

    BENCHES

    After the mount we descended the stairs (Yankee is hands down the fastest stair descender amongst the PAX) and grabbed some benches for some quick leg work/ dips

    RLSU X 20

    Dips X 20

    LLSU X 20

    Dips X 20

    Decline Merks X 20

    Back to the flag for count off, name o rama, announcements and intentions/ prayer followed by coffeeteria at PJ’s. Thanks for letting me lead. Sorry if I forgot you were there.

  • Sweatin’….

    I have been to many F3 workouts over the past 21 months, all of which have been great in their own way. But this time I was hoping to do something a little different. At a sales meeting earlier this year, my company had an 80’s themed party that my division elected to dress in 80’s workout era clothing. After a short parooze on Amazon, I came across a Richard Simmons costume, complete with a balding headpiece. I just could not pass it up, especially for under $15! The costume was a hit at the work party, even though Richard dropped a rather husky girl while attempting a dip on the dancefloor. In all fairness to Richard, the dip was unexpected, the healthy young lady was caught up in the moment, and who could blame her.  Still glassy eyed, my immediate thought the next morning was, “I need to Q a workout as Richard Simmons!” so I looked at the Q schedule, and saw I was up at WPM for September 6th. I strategically planned the walk up to the PAX right as the clock struck 5:30AM, announced my disclaimer as impersonating a professional trainer, but really not one, and we moseyed in front of Tulane University for a warm up to the classic sound of the Macarena. All exercises were done in cadence, which fell right into the beat of the music.

    SSHx20

    Imperial Walkers x 20

    Arm Circles x 10

    Backwards AC x 10

    After a jaunt to the little mountain Richard determined there was too much traffic there, so an audible was called, and the PAX proceeded to the big mountain where we formed 3 lines for an Indian Run, but not just any old Indian Run. This time we ran prisoner style while flashing our best jazz hands. We stopped on the 5th floor to partner up for some DORA 123.  Exercises were done with various Queen songs in the background (Bicycle Race of course). While partner one was exercising, partner 2 was running up the stairs to the 7th floor, then back down the ramp, and tagging into the exercise picking up where partner one left off this continued until all exercises were complete. 

    Merkins x 100

    Bobby Hurley’s x 200

    Freddie Mercury’s x 300,  1=1

    Once complete the PAX made its way down to the benches for a quick round of the following all in cadence:

    Dips x 20

    Incline Merkins x 20

    The PAX then gathered in front of touchdown Jesus for a round of Mary all while listening to one of Richard’s favorite songs, ”Believe” by Cher. All exercises were done in cadence:

    Penguins x 20

    LBCs x 20

    American Hammer (Douille style) x 20

    Angie’s List pointed out that there was still a little time left on the clock, so the PAX knocked out 10 Herpes on their own. 

    We then circled up around the flag, counted off, had nameorama, intentions, announcements and a closing prayer.  It is always an honor to lead this group of men! I hope everyone who attended the workout enjoyed the little change of pace, as you never know when Richard will pop up again! 

  • Killer B’s at Birdcage Iron Pax Week #1

    Posted in a million degree weather with 1000% humidity to start this IPC.

    Meet at the lawn by the ZOO! Line up.

    Broad jump 10 yards, 10 burpees, 10 bonnieblairs, and 10 big bois, broad jump 10 yards do it again, and broad jump 10 yards and do it again.

    Bear Crawl back to start line and do it again – 5 times

    Easy if you write it – hard if you do it.

    Tclaps to Happy Little Trees and G-Spot for the sub-20 finish. I think if you did it again you could shave another 30 secs or so off your time.

    The early finishers ran laps around the course while the rest of the PAX finished.

    While this contest is you vs everyone – it is also you vs you. I’d love to pull out the KILLER Bs in January and have you compare your times – I am sure you would see some great results.

    Great work and here are the results by time. We need to keep participating every week!

    1938 Happly Little Trees

    1947 GSpot

    2120 DOuille

    2230 Sandbar

    2435 Seaman

    2451 ILOVEYOUMAN
    2451 CHIQUITA
    2445 86

    2530 Saban

    2540 Jingle Vader

    2629 Gabrielle

    2647 King Kong

    2800 Tinkles

    2842 Quarterpipe

    2941 Brown Bag

    2957 Bones

    3000 Tube Steak

    3002 Bartman

    3030 Angies List

    3055 R. Yankee

    3055 Quincy

    3223 Squeal

    3254 Chowda

  • Backblast: Labor Day … +1

    Happy Labor Day VQ for Tube Steak, where learning to count was the real training for the day (@Squeal was right…counting is hard).

    Rolled out from the circle at 0530 with a dirty dozen group (including +1 FNG) and a quick disclaimer. Straight away looking for trouble while running right at the grounds crew blowing away debris. After flocking around the workcarts the members went on to warm up by the gazebo:

    20 SSH; 20 Imperial Walkers; 10(+1) Forward Arm Circles and the same in Reverse (thx SeaMan); 15 Grass Grabbers

    Pax mosey’d through the woods onto the first stop at the row bar station in three groups: 20 Upright Rows (had the count); Merks; Jump Squats…Rinse and Repeat

    Single Line Indian Run to the bridge, splitting off from the track for mountain climbers; peter parkers; parker peters

    Jog to Sprint Running Man on the track down to the big fountain for 15 Right Leg Step Ups, 20 Dips, 15 (+1) Left Leg Step Ups; 20 Decline Merks

    Back to the track for Jog; POW Jog; Sprint to the water-fountain and some Mary (with at least one +1)

    Quickly onto the pull-up bars for a final 10 count round rotating low slow squats and a trial run of BonnieBlairs (all agreed that won’t be fun Wednesday)

    Back to the circle at 0615 (also +1) for name-o-rama welcoming @Waltzing Schnitzel to the group, announcements; intentions (thoughts to those in the path of Dorian), Sweaty BOM and on to F2 Coffeeteria at the PJs

    Thanks to all who kept up the count!

    Tube Steak

  • Impromptu

    The rule of thumb is “Plan for the expected. Prepare for the unexpected!” Seems the unexpected has besieged us more than our traditional morning strolls in the park. Today was one more of those days. Q was unconfirmed and a no show, so YHS, picked up the shovel and dug ourselves into a hole.

    Quick mosey into a warm up, SSH (do we know anything else), Imperial Walker Squats (it had been a while), Arm Circles Seamen Style, 10 Burpees OYO as King Kong counted arm circle in an offensive matter. Quick survey of those registered for Iron Pax Challenge, all but Nip Tuck have registered. So for Nip Tuck 10 more Burpees OYO. Back to the track and mosey.

    At the Row Bars we broke into 5 groups of 5. The count was 10 Peter Parkers with an Merican in between each knee to elbow, 2 was 1. Meanwhile a group did squats, lunges, rows, and russian twist.

    We continued to mosey, on ways for a ring of fire. Did Mericans in sets of 10, setting it around the circle in both directions from YHS.

    Back to the track with alternating Sprint and Mosey between the running men to the fountain. As YHS was gimping along, requested the fastest of the pride come sweep up the six. Around the fountain we gathered for some One leg and Opposite Leg step ups, Dips, and Declined Mericans x10 w/ Shoulder Taps 2 is 1 x10.

    Back to the to Sprint and Mosey to the Mary Green as before. Hello Dolly, Rosalita, Box Cutters, J-Lo / Pickle Pounder, and Doctor W (Jingle Vader your presence was needed).

    We attempted an Indian Run to the pull up bars. In the process we ran down two group of ladies running. It is never our intention but I have been told we can be like fat people on a SouthWest flight. Where the fat bodies sit in a row, lift the middle arm rest up and dare you to sit next to them. When we are doing 2 lines of IR we need remember to share the track. In this instance we did a poor job of sharing. The first duo completely freaked out almost began to cower swallowed by the passing pax , the second group of 4 or 5 also freaked but joined in liked the idea of an Indian run.

    Wanted another pearl but we were running out of time so proceeded to the flag and COT.

    The work out blew! Not original! Not Exciting! But we got it done. We were prepared because we planned pushed ourselves previously in the gloom. As you prepare for your next Q, next Sad Clown meeting, next lunch, I challenge you to ask yourself what could go wrong and make your plan for what you will do. The situation will make you a HIM!

    BrushBurn, G Spot, Nip Tuck, King Kong, Angie’s List, Reluctant Yankee, Tube Steak, Gabrielle, Saban, Bartman, Bones, Willy, Organ Grinder, Squeal,Brown Bag, Peppa, Chowdha, Sand Bar, Tinkles, Quarter Pipe

  • With a little help from my friends

    Mosey to the bandstand:
    Warm up. IC
    20x SSH’s
    20x windmills
    20x hillbillies
    20x mountain climbers

    The thang:

    Mosey to the light poles

    BLIMPS
    Burpees
    Lunges
    Imperial walkers
    Merkins
    Plank jacks
    Squats
    Initially did 3x rinse and repeat with a little resistance from the group and added another round on for good measure

    I Love You Man helped with some Freddie
    Mercs while I finished

    Mosey to the picnic benches under the shelter
    20x right leg step ups
    5x dips accident raise in cadence caused everyone to halt-oops
    20x left leg step ups
    20x Decline merkins

    6 MOM
    20x lbc’s
    20x jingle Vader- Dr.W
    20x Willy
    20x 86

    Mosey back to the light post
    Good old fashioned suicides at the 5 light posts

    Stayed at the light posts:

    Bear crawl
    Duck walk to the first light pole
    Low country crab to the second

    Mosey back to flag
    Plank it out for 20 seconds
    Right arm planks 20 seconds
    Left arm planks 20 seconds

    COT, Name-O-Rama, Welcome FNG Paper Mache

    Thanks for giving me the opportunity to lead and thanks for the help with the cadence.
    Who would have thought it would be that hard to count to 20. A little advise for those doing their first Q. Add more exercises than you’ll need in your routine. It goes by fast.
    Very little hazing from Seamen and Angies’s List.

  • Brick by Brick

    DISCLAIMER

    YHC spent some extra time on the disclaimer this morning. Watch your six. Watch yourself.

    WARM UP
    Mosey the parking lot to the truck to distribute 2 bricks per PAX. PAX circled the lot and then to the front of the bandstand. 20 SSH IC, 20 Grassgrabbers IC, 10 Self Love IC, General leg stretching, 20 Peter Parkers IC, followed by 50 LBCs OYO.

    THANG 1 – BLIMPS (with Bricks) at the lightpost intervals, followed by….another brick BLIMPS across magazine to the fountain.

    THANG 2 – PAX paired up for CBGB (Curls, Brickbys, Goblet Squats, Brick-rows ), one PAX lifts while the other runs with the bricks up two lights and back and flapjack, until all PAX complete.

    THANG 3 – Grab some Wall. Dodo Bird (With two bricks assume the People’s Chair, brick in each hand and at rest down your sides is the default position. In cadence or OYO, (1) side shoulder raise [arms straight and lifted to the sides to shoulder height], (2) back to default, (3) front shoulder raise [arms straight and lifted in front of you to shoulder height],and Wonderbra (assume the People’s Chair position. Start with bricks close to body at chest level. Push bricks up over head fully extending arms, bring bricks back down to chest position, then push them straight out in front until complete arm extension reached. Return to starting position). 3 sets 3 each. 10 count between. Then the PAX finished with some balls-to-the-wall for old times sake.

    YHC then led the PAX to some dry-ish parking in front of the pool. Circle up for Mary – Russian Brick Twists, Brick Mission Impossible, and flutterkicks with bricks held high. The PAX then ligned up facing each other, bricks extended but not touching, forming a tunnel, down which the PAX on the end had to bear crawl. Certainly an element of trust going under trembling arms from the previous exercises.

    The PAX then “stashed” the bricks in an orderly fashion with the hopes they will be there for the Skinny and Birdcage in upcoming weeks.

    COT

    Back to the flag for countoff, name-o-rama, announcements and intentions. Remember Holy Grove, that he recovers quickly and can rejoin us soon.

  • A bit of Notre Dame, and a bit of YIPPEE!

    19 PAX (incluing Rewatch, downriver from Houston) in the morning gloom to help YHC celebrate the end of his 51st year. Yippee!

    Started out with a disclaimer, trying to be more thoughtful than normal with thoughts of Holy Grove in mind. Everyone: be mindful of your health. Hydrate. Modify. Its Hot and Humid. Most important – remain healthy. All this, while continuing to push yourselves. So with thoughts and prayers for Holy Grove in mind, lets get started.

    YHC brought along a YIPPEE! bag full of birthday gifts. The idea: all PAX feel free – at any point in the workout – come pick a gift from the YIPPEE! bag. What’s in the bag? A collection of goodies – exercises for the Q, exercises for the PAX, a few special gotchas. Each piece of paper is something new and different.

    Mosey over to the Great Lawn.

    Warmup with some stretching and SSH (x51). First dip into the YIPPEE bag produces 20 Dips for everyone at the benches! Its going to be a fun hour.

    7 Heisman Trophy Winners

    7 of Diamonds, in honor of the ND 7 heisman trophy winners (Bertelli, Hart, Lattner, Lujack, Hornung, Huarte and Brown). Yes, Douille is correct in noting that Hornung is the only Heisman winner from a losing team. Douile was incorrect in thinking Hornung lost to Tulane.

    PAX split into 4 groups. 4 cones set up in a diamond shape.

    Round 1: 7 Bobby Hurleys at a cone, Bear Crawl to the next. Repeat all the way around

    Round 2: 14 Merkins, Lunge Walks

    Round 3: 21 Squats, Crab Walks

    Round 4: 28 Flutter Kicks, Lunge Walks

    War Eagle and Catfish seem to be greatly enjoying the YIPPEE bag – produce burpees, merkins, squat jumps for the PAX, for themselves, for the Q. “10 Burpees for Me”. “20 Merkins for PAX of choice” (tough break, Angie’s List). “15 Squat Jumps for the Q”. “10 Genuflects for the PAX”. The cards are flying faster.

    YHC also especially enjoyed War Eagle’s “Sing Happy Birthday to the Q”. Thank you.

    11 National Championships

    Yes, YHC is aware that our glory days are old. No, YHC does not care. Yes, YHC always believes that next year represents our return to glory.

    11s with Burpees and Catalina Wine Mixers. Go. PAX now are running past the YIPPEE bag with more frequency, resulting in more draws.

    Pop Tart pulls a “Sprint vs the Q”, and pays dearly for his arrogance – slipping and falling as he turns to mock the slower Q. The Tortoise revels in his glorious victory. Rewatch and Catfish both draw Laps around the park.

    Triple Shift adamantly refuses to approach the Yippee bag. He must not like birthdays. Or presents.

    5 Pillars

    YHC has to call off the 11s somewhere around half-way point due to time constraints. 5 Pillars of Holy Cross Education: Mind, Heart, Zeal, Family, Hope. For each one, PAX will do 5 Rise Ups (squat for a 5 count, then jump up, return to squat position). Even while explaining the exercise, Hokie is standing at the bag waiting to draw. And of course, he pulls “10 Burpees for the Q”. Everyone else gets a 10 count while YHC gets 10 burpees in.

    At Zeal, Rev Sox pulls “20 Merkins for the Q”. Thanks. Rev Sox leads PAX in 5 Rise Ups while YHC knocks out 20 Merkins.

    Mary

    Circle up for last 5 minutes of Mary. But we never get to Mary. More cards are drawn – “10 Burpees for everyone”. Seems there were more Burpee cards than YHC remembers putting in the bag.

    Alas, we never got to the Duck Duck Goose game that YHC was really hoping for. Next time… But for now, return to the flag.

    COT

    Count-off: 19 PAX (including 2 FNGs). Thank you all for celebrating my birthday with me! First, from Atlanta, still a dirty bird fan, so the PAX were unanimous in welcoming “28-3” to the tribe. Then – deep voice, handsome beard, claims he might kinda sing a bit: Pavarotti, glad to have you with us!

    Close up with announcements, intentions and prayers to remember each day granted to us is a gift. May we treasure it, and use it wisely.

    Thank you all for the opportunity to lead. I welcome your patience with me as I try new and potentially stupid things at workouts.

  • It’s about that time for….

    A disclaimer? No, that’s just what we have to do at the beginning of these beatdowns.  So, with a disclaimer, we are off!

    Mosey to lawn in front of Loyola for warm up with a little help from my friends!

    • Alternating Open Gates IC X20
    • Imperial Walkers with help from Gideon IC X20
    • Kim Jong Uns aka Supreme Leaders IC X20’s
    • Low Slow Squats with help from Thumb Wars IC X20
    • Olivia Newton John’s IC X20 (brought these PAX-pleasers from the Fly Q)

    Nice job Triple Shift for suggesting Co-Q’s to newish PAX to help them get acclimated to leading.  I think it will pay off. 

    Mosey to bottom of Mountain for:

    Here it is…It’s been awhile…Yes it’s time for…Indian Run to top of Mountain!  PAX form 3 lines and up we go!  Can’t remember last time we did this at WPM.  6 floors, Incline run with sprints, 80 plus degrees with Heat Index in the 90’s.  We got this PAX!  Let’s GO!

    Ok.  That was tough. 

    At top, partner up for B.O.M.B.S. All below counts are cumulative.  PAX one runs down top ramp and back to top running backwards while PAX two completes exercises.  Flapjack till reps are complete.

    • 50 Burpees
    • 100 OH Press in People’s Chair
    • 150 Merkins
    • 200 Big Boy Sit-Ups  (had to modify these to 150 because they were taking some time)
    • 250 Squats (modified these to 200)

    Got some comments on mumblechatter about butt-burn from the Big Boy Sit-Ups.  I call that Character Building!  My job is done.

    Down stairs and mosey to Bench’s for:

    • Bulgarian Split Squats L IC X15
    • Dips IC X20
    • Bulgarian Split Squats R IC X15

    Time is running short.  Mosey back to flag for count-off, name-o-rama, intentions and prayer.