F3 New Orleans

Tag: Angies List

  • We have 23ish…

    23 PAX posted at WPM for ILoveYouMan’s VQ. After a quick introduction and disclaimer we were off with a quick run down St Charles and back to TD Jesus.

    WARM-O-RAMA

    • 20 x Grass Grabbers, 20 x Self Love, 15 x Windmills, 25 x SSH, 20 x Mt Climbers, 20 x Peter Parker

    THA-THANG 1

    • Head to the ledges in front of Loyola, Group 1 is the count with 20 x merkins w/ peter parker in between, Group 2: Dips, Group 3: Crunchy Frogs

    THA-THANG 2

    Chumbawamba Burpees – Music  = “Chumbawamba” (their only song), SSH and then Burpees done every time the words, “I get knocked down, but I get up again” are said.  Total = a lot of burpees and complaining

    THA-THANG 3

    • After the amazing music routine, the PAX headed to the mountain where we did an Indian run to level 3 followed by 20 x wide arm merkins. We then side shuffled and sprint to the next level followed by 20 x pickle pounders. Backward run the next flat with an attempt to Alligator merkin+ bunny hop the incline followed with 20 x diamond merkins. Finish off the mountain with a run to the top of the mountain and complete 10 x dirty hookups, 8 x partner decline merkins while partner is in plank + 10 x leg throws.

    Head back to TD Jesus for a quick circle of Mary + Stretches

    • 20 x low country crab, 20 x penguins, 20 x LBC, Grass Grabbers with stretching

    Wrap it all up with a quick count off that was botched by Angies List and name-o-rama. Thank you all for enduring my VQ!

  • With a little help from my friends…

    When Tool asked me if I wanted to Q the Muscleship the Thursday before, it brought to mind how far I’ve come since starting and that I could not have done without the support of my F3 friends. From Willie continuing to try to get me out here, from seeing Medulla’s transformation, from Tool literally giving me the shirt of his back, the support from my F3 brothers (including those who made sure to be there for my first Q) has made a profound impact on my life since starting a few months ago. Therefore, I took the opportunity to lead and after the disclaimer, we were on our way.

    Warmup

    • 20 SSHs
    • 20 Imperial Walkers
    • 20 Abe Vigodas
    • 20 Mountain Climbers
    • 30 Arm Circles (15 forward, 15 reverse)

    After warmups, we broke into pairs for a Dora of 100 Plank Jacks, 200 Alternating Lunges, and 300 LBCs. We then moseyed across the road to do Deconstructed Burpees (squats, followed by leg thrusts, then merkins, more leg thrusts, then squats). We did descending rounds of 10-8-6-4-2 with the Q receiving some help from his friend Hawg on cadence and a few extra squats for Q to get his cadence straight. Next, we pulled a page from an earlier Triple Shift workout and did Embrace the Suck – 6 SSHs, 6 Merkins, and 6 jump squats (clapping optional). We did three 3-minutes rounds with 1-minute rest. The PAX them moseyed back to the starting spot for some Mary with the PAX taking turns calling out exercises. We finished with announcements and intentions. Thank you to all for your support since I’ve started this journey and for giving me the opportunity to lead.

  • Rise of the Q

    El Wire couldn’t Q this AM – has been getting his butt kicked at work! So I decided to take the Q for him. I haven’t been taking the DAILY RED PILL the last few glooms. After some nudges from Tinkles and Angie’s List – I knew 4 misses were too many in a row – so I was back out in the GLOOM.

    We started with a heckle from Swamp Cock to quit talking and get to work. We mosey’d over field across from the zoo. Here we had our first COP:

    SSH x 20, Slow Squats x 20, Dying Bugs x 20, Mtn Climbers x 20 and Morning Glories x 10.

    Mosey’d over to the FLY. On the way we got crushed by the stench of dead crawfish.

    Circled up by the RIVER – beautiful view of the Mississippi.

    Here we did IC Merks x 20, Walking Planks x 20, Wife Pleasers x 20, One leg left wife pleasers x 15, one leg right wife pleasers x 15, fire hydrants each leg x 20, Donkey Kicks x 20 (supposed to switch at 10, Bartman forgot now one butt cheek is bigger than the other!)

    From here we Mosey’d over to Monkey Hill. At Monkey Hill we did MONKEY HUMPERS 20 on one side, climbed over and did 18, then back for 16, and bounce 14,12,10, 8. At 8 we stopped.

    We lined up for some head to head sprints: Tinkles vs I Love You Man – I love you man won. Yankee vs Stubing – Yankee lost, Stubing won but it was close, Sandbar vs Saban, GSpot vs NipTuck, etc I didn’t check in to see who the victors were but I definitely ran faster bc I was running against another human. I plan on bringing more of this type of thing – I need this kind of pressure.

    After our sprints we did the long mosey to the labyrinth. PAX was required to PINGPONG back and forth to sweep the SIX. Before the mosey we did 20 LBT and PICKLE POUNDERS to catch our breath – then we took off.

    At the labyrinth we did 20 dips IC on the benches, 20 dying roaches, 20 lbcs, 20 Russian twists, and 20 low country crabs. After that we did some backward bear crawls, sideways bear crawls.

    After this we mosey’d back to the FLAG. At the FLAG we did a plank rotation to fill the last 2 minutes.

    Always a pleasure to lead, thanks for the nudges aka mini headlocks to get me back to the gloom. I usually resist the wake up but I have NEVER regretted posting in the gloom.
    See you in the gloom every Mon, Wed, Fri for the near future!

  • 1 lil 2 lil 3 lil running men

    Nice cool April 15th morning, tax day at its finest.

    Started out with a casual jog to circle up near the track. A few stretches and a 15 count of windmills (yes I said count).

    Then to the track to preform exercises, descending at every walking man(5 walking men per exercise).

    The following were the exercises:

    5-1 hand release burpees (hurpees)

    10-2 lunges

    20-12 merkins

    10-2 groiners

    20-12 air presses

    10-12 v-ups

    20-12 Russian twists

    50-10 lbcs

    10-2 monkey humpers

    5-1 hand release burpees (hurpees)

    Almost made it all the way around the running path but had to finish up with 2 line Indian run to the flag.

    COT, count off, name-o-rama, announcements, intentions and prayer.

    Thank you to the PAX for entertaining my workout.

    86

  • Hurpees (Hand Release Burpees) – The Gift That Keeps On Giving

    After the PAX moseyed up to our usual WPM meeting spot in front of the Audubon Park fountains at 5:30AM, QIC asked if we had any FNGs, which we did not, and welcomed our out of town guest, Iron Horse, from F3 Tallahassee. Imagine Iron Horse’s surprise when he was informed that he came all the way to New Orleans to receive a Hurpees beat down with his F3 NOLA brothers. The disclaimer was announced, and the PAX performed 5 Hurpees on their own before moseying to the lawn in front of Tulane University for warm up. The warmup consisted of the following, all in cadence:

    Imperial Walkers x 20, Windmills x 15, Arm Circles Front and Back x 10

    Before greeting Touchdown Jesus on the lawn in front of Loyola University, the PAX knocked out 5 Hurpees on their own.

    Once at the Loyola Lawn, the PAX partnered up to perform a 30, 60, 90 DORA consisting of Hurpees, Low Slow Squats, and Real Freddie Mercuries, respectively. While PAX 1 was exercising, PAX 2 had to cross the lawn as his favorite animal. PAX 1 and 2 alternated until all exercises were complete. QIC witnessed several Bear Crawls, Crab Walks, Bunny Hops, one Squirrel Slink, and something that resembled a wounded Duck Walk.

    After a 10 count by King Kong, the PAX moseyed to the base of WPM where we split into 3 lines for an Indian Run up to the 4th floor. Even though QIC directed the left and right lines to sprint on the outside, this direction was not followed. QIC did not realize that Hurpees negatively impacted the PAX’s hearing.

    Once on the 4th floor, Brown Bag was asked to indulge the PAX in a 20 count. Upon conclusion, the PAX circled up for a round of Jack Webbs. After several groans, the PAX progressed through the Jack Webbs to complete 10 merkins and 20 air presses. Before gathering to conquer the remainder of WPM, the PAX performed 5 Hurpees on their own.

    The PAX continued to the top of WPM sprinting on the flats and running backwards up the inclines. Once gathered under the stars, the PAX circled up again, this time for a round robin of MARY. QIC started the festivities with a slow cadence of Penguins x 15. The remaining exercises were as follows:

    War Eagle – Dying Cockroach x 15

    Brown Bag – Real Freddie Mercuries x 20

    Bartman – J Los x 20

    Angie’s List – LBCs x 40 (ridiculous)

    Quarter Pipe – I’m going to call this a low plank, reverse wife pleaser x 15 Imagine the PAX on Airline Highway, in the act of contracting a real case of Hurpees. The PAX would have been happy doing these on a crawfish farm, if you get my drift…

    After five more Hurpees on their own, the PAX moseyed down the stairs and gathered in front of TDJ for a brief round of shoulder, quad, and hamstring stretches, to which Angie’s List exclaimed was the cure for our recurring case of Hurpees.

    The COT commenced with a count off, name-o-rama, announcements, intentions, and a closing prayer. The PAX was then dismissed for additional treatment.

  • Respect is Hell and then the Clock Stops

    #TClaps to Hokey Pokey, Green Screen and Marlin: with PAX who’ve been at this mortal coil for longer than YHC, whose 57th BDay was yesterday.  Since his M has strongly urged YHC not to post in the gloom on the same day he does his slow weight training and since YHC has long ago figured out #MakingMHappyKeepsYHCHappy, YHC didn’t post on his BDay, so today was his BDay Q.  After his usual, crappy disclaimer, the PAX was off for a loop around the golfing parking lot to the Newman bandstand for

    COP1:

    • SSHs 57xIC (lots of mumblechatter: what’s they expect?)
    • Low Slow Squats 20xIC
    • Hill Billies 20xIC
    • Arm Circles 20xIC (one set forward, the other backwards

    Line up between the trees for an animal exposition: bear crawl to the first light, then 5 burpees, duck walk to the second, then 5 more burpees, inch worm to the third for another 5 burpees, gorilla hop to the fourth for 5 more burpees and crab walk to the fifth and last with yet another 5 burpees.

    Mosey to the soccer field, where with a little hiccup from Angie’s List the PAX was successfully able to split themselves into five groups.  Group One, Jump squats AMRAP; Group Two, merkins AMRAP; Group Three, Observations (like LBCs but holding the crunch for a three count, #TClaps for the Northshore PAX for introducing this to the Southshore) AMRAP; Group Four, pulses AMRAP; and Group Five, ten pullups on the soccer goal, five on each side.  Rinse and repeat.

    Mosey to the Audubon statue for an attempt at Dora.  While half the PAX was moseying around in front of the statue around the grass being waters, the other half was doing Dora’s work; flap-jack, etc..  Round One: 100 burpees; Round Two: 200 shoulder taps; Round Three was supposed to be 300 jump squats.  But YHC wasn’t too good at keeping track of time.  Even though Reluctant Yankee wasn’t around to #BustMyAss, YHC decided to cut Dora short so that the PAX could timely arrive at precisely 6:15 with not a second to spare.

    Thanks for letting this old guy lead.  It’ll be four years for him later this month, and he’s in better shape than he’s ever been in his life.  JV

  • Dog Poop on the Levee

    20 strong PAX showed up on a damp, muggy Monday morning. Two showed up late. One eventually found the group by the levee while the other PAX ended up working out on his own. Audubon Park is one AO that you have a 10 percent chance of finding the group once the clock strikes past 5:30 a.m. Needless to say, at 5:30 a.m., YHC gave his standard disclaimer and off we went!!!

    Moseyed on Magazine Street towards those overpriced condos on Walnut by the levee. YHC found a well lit field and decided to do the warm ups there so the PAX can wake up all those affluent condo owners.

    Warm-ups in cadence

    Toe Touches x 10

    Windmills x 10

    SSHs x 20

    Self Love x 10

    Hill Billies x 20

    The Levee with Dog Poop

    Walked over to the levee. We did the following sets.

    Set 1

    Started at the base of the levee. After each exercise, each PAX ran up the levee and back down to the base. By the end of the first exercise, YHC saw Jingle Vader running towards us. He first ran all the way to the only Hill in New Orleans at the Fly to look for the PAX. Somehow, he ran along the levee from the Fly to where the PAX were. T-claps on finding the group in the middle of darkness. JV is the 10 percent YHC was referring earlier.

    • 10 Burpees OYO
    • 20 Lunges IC
    • 20 Imperial Walkers IC
    • 20 Merkins IC (slow version)
    • 20 Plankjacks IC
    • 20 Slow low Squats IC

    Few PAX recognized YHC was leading a modified BLIMPS workout in the middle of it.

    Set 2

    Started at the base of the levee. After each exercise, each PAX ran BACKWARDS up the levee and back down to the base.

    • 10 Burpees OYO
    • 20 Mountain Climbers IC
    • 20 Peter Parkers IC
    • 20 Parker Peters IC
    • 20 Shoulder Taps IC

    Set 3

    Started at the base of the levee. After each exercise, each PAX bear crawled up the levee and ran back down to the base. However, during the first round of bear crawl, a lot of mumblechatter about dog feces. YHC didn’t feel any while bear crawling but definitely caught a whiff of massive dog poop from Catahoulas, Great Dane, Mastiff, Saint Bernard, Ridgeback, and Chihuahua. YHC quickly called for modification from bear crawling to running up the levee for the remaining rounds of exercises. Many PAX showed signs of gratitude toward the Q for making the change.

    • 10 Burpees OYO
    • 20 Genuflex IC
    • 20 Jump Lunges OYO
    • 20 Jump Squats OYO

    Moseyed to the front of Audubon Zoo and did the following:

    • Curb Jumps x 20 IC
    • Slow Derkins x 20 IC
    • 6-inches Boxcutter x 15 IC
    • Little Holding Crunches x 20 IC
    • Dying Cockroach x 20 IC

    COT

    Moseyed back to the flag at 6:16 a.m with COT. Upon arriving at the flag, YHC realized Iron Horse from Tallahassee was there. He was late. He falls in the 90 percent category where it’s almost impossible to find the PAX after 5:30 a.m. However, he looked like he gave himself a great beatdown. We are happy to have Iron Horse back for the week. Thank You all again for the opportunity to lead. Always a pleasure to workout with my F3 brothers. SYITG.

    King Kong

  • Lightening don’t strike twice. Please.

    YCH needed no alarm early Friday. Sky Q took care of that with a pretty spectacular lightening storm that got cranked up around 4:50. I have yet to miss a workout due to weather but I do have a decent amount of mouths to feed so I reached out to Yankee. Yankee let me know he generally sits out the lightening workout but he had a guy in from Chicago and he felt he couldn’t say no. Not wanting any electrocutions on my watch I tapped out a quick message about not judging anyone for sitting out due to lightning. As it turns out storm blew through and was completely done by 5:15 or so. So 23 PAX assembled at St. Charles and Audubon Park. After a quick disclaimer, we were off.

    Warm ups at Palm Circle

    • SSHX20
    • Arm Circles forward and reverse X10 each
    • WMX20
    • PPX20
    • MCX20
    • PPX20

    Mosey to Wolfpack Hill then on to Wolfpack Mountian.

    After warmups we headed to the rarely visited Wolfpack Hill. 2 lines at the base. Indian up. Indian down.At the base of Wolfpack Mountain, you guessed it, 2 lines/ Indian up to the top.

    The Dora Thang Up top

    • Partner up.
    • 1st round 60 burpees. Partner runs to opposite end of garage and back.
    • 2nd round 120 plank jacks, partner runs.
    • 3rd round 240 LBC’s, partner runs.
    • Plank and wait for 6. Inspired by Fracsac I burpeed and waited for 6. Much respect.

    Stairs to the benches

    • Grab a bench.
    • RLSUX20
    • DipsX20
    • LLSUX20
    • DipsX20

    Mosey back to the flag

    We arrive 3 minutes early so Mahatma leads the group in a circle of merks. 10 is the count, 5 is the start from the man next to you. After that with time to burn I offer up more merks. 10 in cadence quickly changed to 15 cause they just feel so damn good.

    We wrap up with COT count off, name o rama, announcements, prayers.

    I am very grateful for the opportunity to lead twice in one week!

    (Also after the beatdown I let everyone on mumblechatter know that because I had shown up i rwas recanting my “no judgement” position to one of full and total judgement.

  • Let’s Grow This Thing!

    So, when YHC arrived at the Mothership he was wondering how many PAX would show up as the Northshore was hosting their Convergence and 3 yr. anniversary.  Congrats Northshore PAX!  Happy to hear there was a strong contingent of Southshore PAX to help you celebrate.  With that, I was quite surprised to see 10+ PAX upon my arrival at the Flag.  This quickly grew to 20+ PAX.  Many new faces amongst the group.  As I said the disclaimer, I asked if there were any new guys to F3.  Four men yelled out. Nice job PAX on the EHing.  And we are off!

    Mosey to Great Lawn for Warm Up:

    Line up in single line.  All exercises into Q yells Halt

    • Walking Soldiers
    • High Knees
    • Butt Kicks
    • Carioca
    • Defensive Slides

    Circle up for additional warm-up:

    • Forward Arm Circles I/C X20
    • Reverse Arm Circles I/C X20
    • Imperial Walkers I/C X20

    Mosey to Blocks for:

    Block Work-Out

    • Curls I/C X20
    • Military Presses I/C X20
    • Rows I/C X20
    • Alternating Merkins with one hand on Block I/C X20
    • Chest Press on Six I/C X20
    • Flutter Kicks Holding Block Up I/C X20

    Indian Run to Practice Track for Dirty McDeuce

    1st Set

    • Merkins
    • Monkey Humpers
    • Crunchy Frogs  

    1 Lap around the track

    2nd Set

    • Diamond Merkins
    • Jump Squats
    • Hello Dollys

    1 Lap around the track

    3rd Set

    • Staggered Right Merkins (Right Foot over Left Foot, Thanks Peppah!)
    • Lunges
    • Real Freddie Mercurys

    1 Lap around the track

    4th Set

    • Staggered Left Merkins (Left Foot over Right Foot)
    • Copperhead Squats
    • LBC’s

    1 Lap around the track

    All of the above exercises done in I/C X12

    Mosey Back to Peristyle for short series of stretches

    Count-off, Name-o-rama (4 FNG’s Baloo for Jungle Book Character, Dancing Queen because he tried to name himself and he’s a swing dancer, swinger?, UnBelizeable because he is from Belize and is 60+ and killed the workout, Gideon because birth name is Ben Bible, need I say more), Announcements and Prayer

    Thanks for the honor of letting me lead.  As I looked around the CoT, YHC saw many new faces not just FNG’s.  This is a testament to all the PAX who are sharing this gift called F3. 

    LET’S GROW THIS THING!

  • Im a Virgin and this is my first time. April Fools, Fools.

    YCH was recovering from a loooong Hogs for the Cause weekend, sound asleep, when at 11 PM Yankee texted letting me know I had the Q in the morning. Somehow wires had been crossed and I had been under the assumption for weeks that my VQ was to be this Friday. Nope. I rose early Monday Morning and devised a plan recalling the dream I had that woke me at 2 AM and kept me up for an hour. In said dream YHC had lead the PAX through a beatdown but stepped into the latrine for a sec. Inside he was distracted by his Instagram feed and when he was done scrolling the time was 6:54 AM and the entire PAX had vanished with no COT. That shook me a little. Needless to say I was taking my VQ seriously.

    20 PAX assembled in the unusually late season cool gloom to greet me and after a brief disclamier we mosey’d to the grass near Exposition and Magazine.

    THE WARM UP

    • SSHx20
    • ACX10
    • RACX9 (Just to mess with Seaman)
    • WMx20
    • on you face for-
    • MCx20
    • Stay down. That means you Jingle Vader.
    • PPx20
    • PPx20
    • Merkinsx20

    Next we mosey’d to the rowbars and split into 4 groups.

    • Group 1 10 burpees
    • Group 2 Plank Jacks
    • Group 3 Squats
    • Group 4 Rowbar Pull Ups

    YHC then asked the PAX whether we should form 2 lines or one for a quick Indian Run to the fountain. 2 was the consensus so we took off in 1 very long Indian Run. Not april fools.

    AROD

    • YCH devised a clever idea for the next activity during the Indian Run. DORA spelled backward is AROD. DORA has only existed on the South end of the park until now. Flipped the spelling and the location. Clever, no? Muy. Anyway The Thang was to pair up and complete 3 exercises while your partner ran a loop around the side of the fountain area. I called some audibles. The first was to scratch 100 burpees. There is always Friday.
    • 100 Merkins
    • 200 Plank Jacks
    • 300 Dips (quickly modified to 100 after attempting post-merkin dips.

    After that we got in 2 lines and headed back South for a long half-assed Indian Run. Pulled over by the Prytania entrace to hit the grass and do some PAX choice Mary. I am sure I am remembering this wrong but here goes.

    • Reluctant Yankee- Low Country Crab (of course) (PAX eye roll)
    • Jingle Vader- Dying Cockroach.
    • Brown Bag- WW2 Situps
    • Nip Tuck- Might have been American Hammer?
    • Someone- LBC’s?
    • Bartman maybe Boxcutters?

    Finish up with Mary and wonder aloud about the time. Someone makes a cute remark so 10 burpees on your own. Another cute remark bring the total to 15. Not April Fooling today. Yankee did not do 15. Not April Fooling again.

    Mosey back to the flag with a sprint to finish out the last 200 yards. YHC pushed it a little early and flamed out before the finish. Might have been the self administered burpees. Might have been the 34 pounds of pork consumed over the weekend. Might have been the keg of beer. Probaly a little of all 3.

    Couple of minutes left so I have Brown Bag lead us in some Yoga during which he tells us all about how much better the view is when his personal Yoga instructer “Logan” is with him. Another collective PAX eyeroll.

    Countoff and Name-o-rama, not nicknames for God sake Tchip “Tchinkles” Roth. We welcomed Khakis who posted from some far away land. Feel free to tell me from where.

    Announcements-

    I tell everyone again this is my VQ. Apparently no one heard the first time. Everyone is surprised. Mostly due to the skill with which my Beat Down was dispensed but also due to the fact I have attend pretty religiously for 14 months and have slipped through the Q cracks.

    -Long, shadeless run at the Belle Chasse Navy Base “Need For Speed” 5k. Takes place 4/13. Static displays of aircraft and me in a heap at the end of the 10,000′ runway. Kenny Loggins “Danger Zone” will be blasted on repeat. Naval aviatiors will be wearing Ray-Bans, bluejeans and not much else playing sand volleyball. Peppa plans to buzz the tower and on and on.

    -Brown Bag sells beer and has new beer he is selling.

    -Speaking of beer, Urban South is having a YUGE 3 year anniversary 4/6. Lots of beer, crawfish and family friendly fun.

    -There may have been other which I have forgotten.

    Intentions are called, especially keeping Hawgcycle in our thoughts. Prayers are offered up thanking Sky Q for the ability to better ourselves and for the gift of our F3 Brotherhood.

    Thank yall for keeping me accountable and the opportunity to lead.