Still full from the amazing dinner prepared by 86 at the Harrah’s steakhouse and my ears ringing from the Foo Fighters show that last until 1am. Not sure how it happened but I managed to forget to set my alarm but I just naturally woke up at 5:08am. Plenty of time to get to the AO.
Tinkles who was also up VERY late split the group and took a crew for the Angry Wave – Hokey Pokey Bad Moon, 86 Gatsby Chips and some others went their way.
My phone had no charge so no special jammy fanny. Damn it!
OG warmup on the Loyola lawn: SSH x 20, Hillbilly x 20, Mtn Climber x 20, Peter Parkers x 20, Roaches x 20
Then we ran to the top of WPM x 25 plank jacks on one side and 10 hand release merks. Ping Pong back to the 6.
At the top we got a partner and did a quick lap one floor down
FLIP FLOP x LC CRabs, Monkey humpers, Freddies, and Fire hydrants
So that was four more laps
Then down to the benchs for some dips and some bulgarian split lunges IC
Finally was a base chase challenge. Team one vs Team two. Team two won so team one had to pay up 10 burpees.
Things don’t always go as you plan – but we got it done. A messy am and Q but it was a pleasure to lead. I am missing some PAX – leave me a message below and I will add you so that you can get credit for attendance!
Beautiful AM at the FLY. Started with a debate about the launch point for the beatdown. Riverview vs the Hill. For now the Hill wins but I see Angie’s point. The riverview is nice.
We circled up. I allowed for quite a bit of Mumblechatter today because I really wanted to focus on form and discuss form variations as we start this new AO with Kettlebells.
We started with some warmup around the body, under the legs and hand tosses.
Then we did a circuit x 3
8 Halos IC 10 Goblet Squats IC, 8 Overhead Presses IC each side, 15 Swings OYO, 8 Bend over Rows IC each side, and 10 Lunge Each Side IC Each lap of the circuit we got faster
Tclaps to Triple Shift for really teaching us about our form options and variations.
There were some definite gawkers driving by us – and they were looking. Perhaps at Angie List’s hairy arms? Lots discussion of waxing Angie or Angie checking out Triple Shift.
After the circuit we did 6 min of Mary
Low Country Crab – Me, Big Boi Pleasers – TShift, Russian Twist – ILUman Angie – LBCs Jingle – Dying Roach Willie – Penguins, King Kong – Hello Dolly
It’s my birthday week so indulge me and let me do what I want with this beatdown. 70 degrees cool and beautiful outside. Showed up with my bucket of baseballs, and a frisbee. The pre-beatdown chatter focused on the Bourbon Rodeo on Monday night – total FOMO from me. I had a great B-Day with the fam but totally jealous of the food and booze beatdown hosted by Sandbar, Squeal, and 86.
Started off with grabbing some baseballs out of the bucket. We ran to the parking lot in front of the zoo. SSH x 20. Imp Walkers x 20 and Morning Glories x 10. Drop your ball and run to Audubon Statue.
At Audubon we did around the clock merks x 15 at 3,6,9,and 12 – That means inclined merks, right arm raised merks, decline merks, left arm raised merks.
Drop the ball and run to the FLY beach playing Rarajapari with partner – only rule is that you can’t kick the ball twice.
At the FLY beach we did Monkey Humpers x 20 and Mtn Climbers x 20
Drop your ball and run the big hill with your partner and your ball – finish by kicking your ball over the hill.
At the FIELD we played Ultimate Frisbee. We divided teams based on F3 shirts. 2 burpees for a change of possession. 7 burpees for a score. Final score was 7-3. So my team did 49 burpees and the bad guys in F3 shirts who enjoy ruining birthdays did a mere 21 burpees. Not including turn overs.
Some observations–Angie’s List is the Honey Badger of ultimate – knocking frisbees out of peoples hands with reckless abandon, Bones used to play professional ultimate – he even knew the correct terms for different plays,etc. If you ever need a ringer call Bones. Nip Tuck has a ridiculous wingspan – he was pulling out some crazy plastic man long arm catches. Peaches can sail a frisbee – his first kick off was two football fields away–guess I made the field too small for him, G-Spot has Drew Brees like accuracy with the frisbee – he landed 2 kickoffs on the goal line, Quarterpipe also may have played ultimate in Division 1 – punk, King Kong got attacked by the wet grass monster – I hope your knee and your groin are OK, he is not afraid to dive and finally Wipeout is a post up beast. Just throw it up in the air and he will come down with it. Nice TD. Sorry to the guys who didn’t get a mention.
Rarajapari back to Audubon Statue. At the Statue LBCs while you wait. Also had a minute for Low Country Crab x 20. It wouldn’t have been my beatdown without them.
Finally back to the FLAG with some Rarajapari. Careful crossing Magazine. Got back 30 sec early so we did MISSION IMPOSSIBLE to finish.
Thanks for allowing me the chance to lead. Always a pleasure. In the prayer I asked everyone to BE THE BACON. Be the thing that people look forward to in everything that you do.
Thanks to Douille for giving up his birthday Q so I could lead a 3-year anniversary beat down. I meant to give him a shout out during the work out and totally forgot so please tell him happy birthday next time you see him. I racked my brain to come up with a good workout involving the number 3 but none seemed to want to stick. I figured I’d catch my groove with something and moved on to the idea that I would provide a little F3 Nola 5/11/16 trivia.
Warm UP:
Disclaimer and quick mosey to the peristyle. It’s always refreshing to see America’s future lounging around the lagoon with a good vape in hand at 6:30. I must say I was a little jealous of the one guy with three girls but recalled that set up usually meant no deal was going to be sealed and buddy you might just need to pack it in the for night. Nonetheless I think they were curious of the pax and when one young lady started doing side straddle hops I lost the pax momentarily. We re-centered though and knocked out those SSH IC x 30, IW IC x 30, Grass Grabbers IC x 30, Peter Parker IC x 20, Mountain Climbers IC x 20, Parker Peter IC x 20, and something else.
The Thing:
Mosey around the way OYO to the little foundry. Plank and wait. Divvy into groups of 3: Al Gores, Pull-ups (count, 10), Dips. Rotate and repeat x 1.
Mosey further around the way OYO to the track.
Trivia fact one: 5/11/16 was a banner day at The Skinny. FNG’s included YHC plus Quick Draw (anyone spotted our favorite boy in blue lately?) and G-spot. Not sure who in the pax that day knew that ‘G-spot’ is a nickname for Greensboro, NC but the name caught on. I assume G-spot omits that nugget when detailing how he really got his name.
Anyway the pax has caught their breath by now and is ready to run a mile. Easy enough but catch 10 burpees at the start of each lap. On the last lap instead of crossing the finish line the leader stops 20 yards short of the finish line and the next guy stops 20 yards short of him etc, etc. Plank and wait and the 6 with sweep you up to the finish. This went ok.
Trivia fact two: I left my first beatdown with the name Tee-Tee. There was some trepidation in the name but urinary names can do that. My kids were stoked when I came home from the gloom and explained my new name. Well it didn’t last. Sometime between the post and the publication of the backblast (Shorty was Q so it may have been a bit) I was renamed Tinkles. Some backroom maneuvering but I think the right call was made.
Indian run to the NOMA fountain. Spirits were running high so no need for more trivia. Need was for: RLSU IC x 20, LLSU x 20, Classic Tinkles (someone else said it not me) IC x 20.
Partner up. Partner one stay and do modified LBC with feet on the bench. Partner two run around the now-open circular drive around NOMA. A pleasant mix of AC and paint fumes hung in the air around the museum. I almost vomited but survived. Switch.
Just enough time to catch a view of Muscleship doing classic Muscleship aka Indian Walk or something like that.
Mosey back to the flag with just enough time for some plank work on the side walk. We welcomed back Rudy from his butt cyst recovery run. Didn’t see any bloody discharge on the back of his shorts so I assume that it went ok.
Circle up. Trivia fact three: I was EH’d by Walleye with an assist from Roots. This gave me the idea of having the pax say who EH’d them during the namorama:
JV- Yankee
Rudy- Heisenburg
Catfish- F3nola.com
86- Tinkles
Angie’s List- Willie
Douille- Bagasse/Yankee
King Kong- Angie’s List
War Eagle- Baby Face
Two Utes- Hawg
Colonel Mustard- Seaman
Bongo- Maverick
Gabrielle- Seaman
Triple Shift- Triple Shift
Organ Grinder- Google
Fracsac- Maverick/Bubba
Heisenbery- Bogey
T-claps to Seaman, Yankee, and Maverick for topping list of EH’ers
Close with a prayer with special dedications to Fracsac’s mom, Triple Shift’s friend, and Moms. Thanks for the chance to lead and looking forward to another 3 years!
When Hawgcycle posted May’s ISI Challenge, YHC was excited to see that there will be a workout every Sunday. Hawgcycle even called YHC out “@King Kong We have one if someone gets it going.” Without any hesitation, YHC nominated himself to Q the first Sunday Uptown workout. YHC originally wanted to meet at the Audubon Park entrance on St. Charles Ave because YHC wanted to go to places where we don’t go often. YHC was thinking to explore Tulane Campus, possibly to the Yulman Stadium since YHC is an alum. However, Yankee was messaging YHC about how he really wanted to have a Kettle Bell Workout in NOLA because it was never done before and that other AOs in other cities have dedicated Kettle Bell workouts. Yankee even suggested maybe the new AO can be the Hill at the Fly behind Audubon Zoo. YHC couldn’t agree more because the Uptown AOs lack a workout with weights. Cinder blocks were introduced at the Skinny and Birdcage during last year’s ISI Challenge. The PAX used those blocks for about 6 months until the maintenance crew of Aududon Park discovered them and tossed them away. This would be a perfect opportunity to bring weights back with kettle bells. With all that being said, Yankee didn’t even show up for the Inaugural Sweaty Bells Workout 🙂
YHC couldn’t ask for better weather. It was a cool, dry, sunny morning in the low 70’s. At 6:30 a.m., 8 strong PAX showed up by the Hill. YHC gave his standard disclaimer, and the PAX brought their kettle bells to a flat, smooth, soccer field right next to the hill with warm ups.
Warm Ups in cadence:
Hill Billies x 20 (with the help of Tool because YHC needed to get his phone out of his car).
Windmills x 15 (with the help of Tool)
Grass Grabber x 10
SSHs x 20
Forward Arm Circles x 10
Backward Arm Circles x 10
Peter Parkers x 20
Then a warm up jog to the end of the soccer field and back leading to our first set of exercises with our beloved kettle bells
Thang 1
Low Slow Goblot Squats x 20 IC
Curls x 15 IC
Kettle Bell Swing x 20 OYO
Triceps x 10 IC
Thrusters x 10 OYO
Rows x 10 IC
Reverse Grip x 10 IC
Overhead presses x 10 IC
High Pull x 10 OYO
Then moseyed to the end of the soccer field and back.
Rinse and repeat the same exercises with a different amount of reps.
Thang 2 – AMRAP
AMRAP in 3 minutes with the following exercises to celebrate Cinco de Mayo by doing each with 5 reps: 5 thrusters, 5 curls, and 5 SSHs = one set. Each round was 3 minutes. Then rested 1 minute. Rinse and repeat. The PAX did a total of 3 rounds. Every time a PAX finished one set of 5 thrusters, 5 curls, and 5 SSHs – he shouted out the number of set he just finished. YHC believes the highest was 10 sets in 3 minutes.
Thang 3 – DORA
Partnered up with a DORA 1-2-3 (100 curls, 200 kettle bell swing, 300 LBCs with or without the bell). While one PAX was doing those exercises, the other PAX was running up the hill and back with his kettle bell. In the middle of the workout, YHC called for modification with 150 kettle bell swing instead.
Round of Mary
With the help of the PAX, each PAX called out an exercise:
1.) Angie’s List – Penguins x 20 IC
2.) Peppa – Protractor
3.) Hokie Pokey – arm circles x 20 IC
4.) Tool – American Hammer with or without the bell – 20 IC
5.) Jingle Vader – flutter kicks with or without the bell x 20 IC
6.) Gabrielle – Reverse Mountain Climber x 20 IC
7.) Rev-It – Dying Cockroach x 20 IC
Finished at 7:31 a.m.
COT
Count-O-Rama 8PAX, Name-O-Rama, announcements, intentions. Thank You all again for the opportunity to lead. The PAX met up at PJs on Magazine St. after the workout. Always a pleasure and honor to workout with the PAX. I hope the Sunday workout will stick around beyond May. SYITG
Growing up in the Bluegrass state, the first Saturday in May was always a holy day of obligation for YHC. Now in New Orleans with Jazzfest, my faith has evolved. But today the PAX indulged YHC in some Kentucky Derby minutiae.
WARM UP – Slow mosey to WWI Memorial and Oval (the paddock) – and circle up.
Windmills IC x 20
SSH IC x 25 (There are 25 3 year olds in the Derby this year)
Imperial Walkers IC x 25
Turfgrabbers IC x 10
More stretching
Then slow mosey on the track to the fork in the path to Prytania St. From there around the track down to Magazine is 10 furlongs, or 1.25 miles – the length of the Derby. Thoroughbreds run that distance in the most exciting 2 minutes in sports. PAX self-divided into 3 groups based on speed. The steady group left first, while two speedier groups did freddy mercury for one minute. Second group left after one minute while the last group did LBCs for one minute. Then last group took off. Despite a solid AYG showing from the PAX, the event was decidedly less exciting then the Derby. Reconvened at Magazine St. LBCs and Planks until all the PAX arrived.
THANG#2 Mosey toward the parking area near the flag for The Triple Crown. PAX pair up, while one exercises, the other makes a loop around the parking lot.
75 (1875 first year of the Derby) Burpees
91 lunges (2 is 1) (91-1 are the the longest odds of a Derby Winner – Donerail in 1913)
150 Muhammad Ali s, the Louisville Legend (aka, floyd mayweathers) (150,000 of your closest friends attend the Derby every year)
YHC modified the Muhammad Alis as time was running out. Quick mosey to the Flag, Counterama, Name-o-rama, Announcements and Intentions.
Man, what a beautiful Saturday morning in April. It’s really one of the best months of the year in NOLA. 20 men gathered on this beautiful day for some F3. The usual disclaimer and off we go.
We moseyed to the great lawn, unusually soggy and muddy on this day, for the warm-up COP:
SSH x 20 IC
Peter Parkers x 20 IC
Abe Vigodas x 10 IC
Arm Circles 10 Forward, 10 Backward IC
Hill Billies x 20 IC
Mountain Climbers x 20 IC
Next a short jog to the front of NOMA where we crossed paths with the MuscleShip, on their turf. Here YHC distastefully lead the Mothership pax in 10 Monkey Humpers in the general direction of the MuscleShip pax. Sorry @Abacus, not very tasteful of this Q. I do apologize.
Then we lined up for an inverted BLIMP pyramid along the tree line, or something like that. Exercise, then run to the next tree.
5 Burpees
10 Lunges each leg
15 Imperial Walkers each leg
20 Merkins
25 Plank Jacks
30 Squats
30 Squats
25 Plank Jacks
20 Merkins
15 Imperial Walkers each leg
10 Lunger each leg
5 Burpees
We moseyed to the end of Lelong Drive for the next COP:
Side lunges x 10 IC
Low slow squats x 20 IC
Tree Huggers x 10 IC
Then travelled back down the opposite side of Lelong Drive, heading back toward NOMA, with animals on parade. Parade for 6 trees, doing a different animal at each tree. Then a Route 66 back to NOMA, stopping at each street light for 5 jump lunges with each leg.
Back at NOMA, pair up for 2 rounds of Merkin ladders. One pax does a Merkin ladder up the steps of NOMA, 8 Merkins at the bottom to 1 at the top, while the other pax does alternating step-ups at the fountain. 2 rounds.
Mosey to the baby foundry. Each pax does 10 pull-ups, 10 dips. 2 rounds.
Mosey to the fence at Tad Gormley stadium for calf raises. Regular calf raises x 20 IC, toe-in calf raises x 20 IC, toe-out calf raises x 20 IC.
Finally mosey back to the flag for some hamstring stretches before the finish. Count-off, name-o-rama, intentions, and a prayer. Welcome to our FNG, Donatello. Thank you for letting me lead.
Due to a weekend of crawfish, second-lines, retirement party, and jazzfest, the fearless Q had lost his voice. So after a quick warmup of side-straddle hops, windmills, and imperial walkers, the silent, but deadly workout began. The circuit order was drawn in chalk on the ground of the picnic area. Pax would complete an exercise, take a lap (appx .25 miles per lap), then start the next exercise at their own pace.
Total run length: 2.4 miles.
Jump squats – 50
Stacked foot, staggered hand muricans – 25 per side
R+L leg step ups – 25x per side
Dips – 50
Burpees – 25
Box Jumps – 25
Decline muricans – 25
Power ups – 25 per side
With 10 minutes remaining, we started a Mary at the flag with 2xPAX at a time doing pull-ups instead of Mary for the duration of the exercise. Mary exercises included, american hammer, hello dolly, hello rosalita, box cutters, LBCs, V ups, and penguins.
Overhead at the end “never regret a workout, but that was a TOUGH one.” As always, it was a pleasure to lead!
YHC always gets excited on the days he Q. YHC is very thankful to lead his very first Birthday workout on a beautiful morning. 25 PAX were there to spend this special day with YHC. Usually, YHC sees familiar faces on a WPM Friday, but YHC noticed a few Non-Uptowners traveling to this AO. YHC is very appreciative of the support, including Hokie Pokey’s WPM debut, Mahatma, Bogey, and Jesus Juice. Sandbar made YHC aware of a FNG, later named BugBites. YHC gave his standard disclaimer and off we went!!!
Warm-ups
Short mosey to the base of the WPM and did the following in cadence:
Grass Grabbers x 10
Windmills x 10
SSHs x 20
Self Love x 10
Mountain Climbers x 20
The WPM
Starting at the base (first ramp) of the WPM:
1.) Partner up. Dora with 300 SSHs. While one PAX was performing the SSHs, the other PAX was running up and down the ramp. Flap Jack until the team finished 300 SSHs.
2.) Now at the base of the 2nd ramp. Picked a different partner. Dora with 250 King Kong Shoulder Taps. While one PAX was in the plank position doing the shoulder taps, the other PAX was running backwards up the ramp and down. Flap Jack until the team finished 250 shoulder taps.
3.) Ran through the flat level. However, stopped at each beam (10 per level), and did a burpee with a jump touching the above beam. All the way until the PAX got to the base of the 3rd ramp. Picked another different partner. Dora with 200 LBCs.
4.) Ran through the flat level. However, stopped at each beam again (10 per level) and did a burpee with a jump touching the above beam. All the way until the PAX got to the base of the 4th ramp. Picked a different partner. While one PAX was lunge walking up the ramp, the other PAX was running backwards up the ramp. Once at the top of the ramp, ran back down the ramp and tagged his partner. Flap Jack. Now the other PAX continued to do the lunge walk where the first PAX left off. Complete the task until the team lunge walked all the way to the top of the ramp.
5.) Ran through the flat level. However, stopped at each beam again (10 per level) and did a burpee with a jump touching the above beam. All the way until the PAX got to the base of the 5th ramp. Picked a different partner.
HIIT (High Intensity Interval Training) Race
YHC stressed this as a team race. While one PAX was resting and waiting at the base of the ramp, the other PAX was sprinting up the ramp, did 5 Hand-Release Burpees (Hurpees), and sprint back down. Tag your partner and flap jack. YHC stressed to each PAX to give it all on their sprint because each will get a chance to rest in between. Rinse and repeat 4 rounds for each PAX (total of 8 rounds for the team). T-claps to Mahatma & Saban, GSpot & Douille, and Flaming Lips & Quincy for finishing 1st, 2nd, and 3rd, respectively.
Circled up for a quick Round of Mary:
Hello Dolly x 20 IC
Dying Cockroach x 20 IC
Ran down the stairs back to flag and finished at about 6:17 a.m.
COT
Count-O-Rama 25PAX, Name-O-Rama, announcements, intentions. One FNG from Florida. He owns a franchise dealing with mosquito control. Therefore, he was named BugBites. Today we celebrate Peppa’s retirement from the Navy. He has flown F18s for the past 20 years. Thank You for your service and we couldn’t be happier that you and your family moved to NOLA and are a part of this great F3 Nola cult. Thank You all again for the opportunity to lead. Always a pleasure and honor to workout with the PAX. Thank you for all the birthday wishes. SYITG
The PAX was reeking of crab boil and peeps, well at least I was. Headed out to Oak Ally after a short mosey for some warm up. (I did count 15 windmills so it was not 100% OYO workout your welcome JV!)
After warm up we lined up at the first set of lights and started with progressive blimps (each light we added an additional blimp exercises until we got to the 6th light) alternating duck walk and running between lights.
Then we circled up for ring of fire holding in Al Gore as the PAX did 5 burpees around the circle.
Second round of ring of fire LBCs while PAX did 10 merkins.
Then to the picnic tables for Dora 1,2,3
50 right and left leg step ups
150 dips
200 Russian twists
While partner ran to the track
Back to Oak Ally 50, 40, 30, 20, 10 LBCs at each light
Then ran back 5, 10, 15, 20, 25 merkins at each light.
Moseyed to the flag for 10 OYO burpees.
Count off, name-o-rama, announcements, intentions and prayer.
