F3 New Orleans

Tag: Angies List

  • Short Circuit – from Reluctant Yankee

    Today the Q was mine and what a nice treat to show up with a FNG and Chardonnay pulling a Kotter and joining us in the GLOOM! Man the 10 degrees cooler was a total game changer for my energy at the beatdown.

    Quick disclaimer – and then 22 MEN did the difficult thing and posted for F3 Birdcage at Audubon Park.

    We ran the mini loop by the club house for a warm up and then a quick COP warm up with SSH, Imperial Scott Walkers, Mtn Climbers, Dying Roaches, and Bird Dogs x 20

    Quickly set up a SHORT CIRCUIT –
    Station 1 in the benches –> Dips, Bulgarian Split Lunge L/R, Irkins and Derkins, and Seated Squats (x 20)
    Run to Station 2
    Station 2 SUICIDES in OAK ALLEY
    Run to Station 3
    Rows and Plank Jacks x 25
    Run to Station 4
    Pull Ups x 10 or Negatives
    Run back to Station 1

    Back to the BANDSTAND
    6 MIN OF MARY
    LBC, LBT, Lil baby obliques, Hip Dips L/R, Wife Pleasers, O Mary, Flutters, and Low Country Crab x 20

    Thanks for the opportunity to Q today!

  • Brick by Brick, redux – from Sandbar

    WARM UP and Merkin-0-rama
    Mosey the parking lot to the truck to distribute 2 bricks per PAX. PAX moseyed across the street to the field in front of the zoo. 20 merks OYO. SSH IC, 10 merks OYO. 20 Grassgrabbers IC, 10 merks OYO. 20 Windmills. 10 merks OYO. 20 hillbillies IC. 10 merks OYO. 20 Imperial Walkers IC. 20 Merks OYO.
    THING 1 – BLIMPS (with Bricks) at the corners of field, 5-10-15 etc, 2 is 1.
    PAX then slow moseyed to the green wall outside the zoo, with curls on the way.
    THING 2 – 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 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). 2 sets of 4 count 10 each. 10 count between. Then the PAX finished with some balls-to-the-wall decline merks, with elevation to the
    THING 2 – PAX paired up for CBGB (Carolina Drydocks, tricep extensions, Brick-flys, trap shrugs ), one PAX lifts while the other runs with the bricks up two lights and back and flapjack, until all PAX complete.
    Line up two rows for Indian run back to Oak Alley. Circle up for Mary – Angie led on 30 4 count LBCs. Then 35 4-count Freddy Mercurys. Then 40 4 count penguins, then LBOs. Finish with 10 more merks OYO.
    COT
    Back to the flag for countoff, name-o-rama, announcements and intentions.

  • The People’s Mountain (WPM 2023-06-23 – from Catfish

    Started off with a mosey over to the other side of St. Charles to warm up with:

    • Hip Circles clockwise x 5 (in cadence)
    • Hip Circles counterclockwise x 5 (in cadence)
    • Abe Vigodas x 10 (in cadence)
    • Grass Grabbers x 10 (in cadence)
    • Wacky Jacks x 20 (in cadence)
    • 8-Counts x 10 (in cadence)

    Moseyed to the base of the mountain for a backwards run up the ramp to the 3rd level. All PAX grabbed some wall space to hold a People’s Chair, and while here PAX did Overhead Claps x x20 (in cadence). Got off the wall and went right into Low Slow Squats x 20 (in cadence).

    Moseyed around, then backwards up the next incline to the 4th level. All PAX grabbed some wall space to hold a People’s Chair, and while here PAX did Seal Claps x 20 (in cadence). Got off the wall and went right into Monkey Humpers x 20 (in cadence).

    Moseyed around, then backwards up the next incline to the 5th level. All PAX grabbed some wall space to hold a People’s Chair, and while here PAX did Moroccan Night Clubs x 20 (in cadence). Got off the wall and went right into Donkey Kicks x 20 (in cadence).

    Moseyed around, then backwards up the next incline to the 6th level. All PAX grabbed some wall space to hold a People’s Chair, and while here PAX did Air Presses x 20 (in cadence). Got off the wall and went right into Bobby Hurleys x 20 (in cadence).

    Moseyed around, then backwards up the next incline to the top level. All PAX grabbed some wall space to hold a People’s Chair, and while here PAX did Arm Circles x 20 (in cadence). Got off the wall and went right into Alternating Lunges x 20 (in cadence).

    Moseyed over to the end of the parking lot, got a 20-count rest in, then put feet up on the wall to touch the upper body with Derkins x 20 (in cadence).

    Moseyed down the stairs to visit Touchdown Jesus for a round of 7s. PAX started with burpees on one end, then bear crawled to the other for Dr. Ws. Got about halfway through, then circled back up for a 90-second single leg balance hold (holding knee of the raised leg as high to the chest as possible), one 90-second hold for each leg.

    Moseyed back to flag for CoT.

  • Running and core work – from Landing Strip

    Warmup
    -Mosey to corner of St. Charles and Calhoun for 20x SSH, 20x windmills, and a 20 count standing toe touch.

    Tha Thing
    -Indian ran to corner of Calhoun and Willow for 50 LBCs OYO
    -Mosey to Yulman Stadium parking garage for a run backwards up the ramps and forwards on the flats
    -50 LBTs OYO at the top
    -Down the stairs, through campus via an Indian run down McAllister Drive to the rec center garage
    -Run up the ramps and lunge walk the flats
    -J-Lo ring of fire at the top
    -Mosey over to WPM, up the stairs and down and back to the flag

    We covered more than 5k (and some elevation) this morning. I hadn’t Q’d (or posted) at WPM for a minute, so it was good to see some familiar faces. Have a great weekend!

  • Wolf Pack Mountain – Burpee Palooza Ring of Fire – from Willie

    The PAX gathered for 530AM sharp at the WPM meeting spot on St. Charles Ave, where I announced the standard disclaimer. I also had my Bluetooth speaker and playlist at the ready. The rules are pretty simple for my music. Any PAX can skip a song, but it will trigger a 10 burpee penalty for the whole group, and there are no back-to-back skips…sorry Catfish:(). O’Douls had the honor of shuffling the songs, and it landed on “The Children will Listen” by Barbara Streisand…. The entire PAX declared a skip, and we did 10 burpees out of the gate!
    We moseyed over to the base on WPM to warm up with the following exercises all in cadence:
    SSHx20, Imperial Walkersx20, Hillbilliesx20, Self lovex20, Grass Grabbersx10, Arm Circles F/Bx10

    Once the warmups were complete, the PAX ran up the mountain stopping at each level for a Ring of Fire. All inclines were run up backwards.
    Monkey Humpers 20 total, next PAX starts at 10. Hold Al Gore while you wait.
    Couch skipped with 5 seconds left of the “Humpty Dance” – PAX did 10 Burpees.
    Low slow Squats 20 total, next PAX starts at 10. Hold Al Gore while you wait.
    Douille skipped “It’s Raining Men” – PAX did 10 Burpees.
    LBCs 20 total next PAX starts at 10. Hold a hip bridge (wife pleaser) while you wait.
    Merkins 20 total next PAX starts at 10. Hold plank while you wait.
    Mountain Climbers 20 total next PAX starts at 10. Hold plank while you wait.

    Once at the top of the mountain, I had a surprise for the PAX. Instead of a traditional ring of fire, we had Burpee Palooza Ring of Fire. Each PAX was singled out to name the artist of the current song. We did 3 burpees as a group as the new song played. Once the burpees were done, the PAX next up in the ring of fire had to name the artist of the song, if he missed it, another 5 burpees ensued, if he got it correct, we did 10 Squats. We made it through 7 of the 21 PAX in the ring before heading back to the flag. Let’s just say we did a lot of burpees, and I will leave it right there.

    Here is a list of the songs that were played in the Burpee Palooza Ring of Fire:
    Get Ready – DJ Jubilee
    Da’ Dip – Freak Nasty
    Shake it off – Taylor Swift
    For Those About to Rock – ACDC
    What a Fool Believes – Doobie Brothers
    Let’s Dance – David Bowie
    What Does the Fox Say? – Ylvis

    We made it back to the flag right on time and closed out with the COT. It’s always an honor to lead this group of great men. Already looking forward to next time!

  • In Honor of Old Yankee – from Hawgcycle

    I asked Chat GPT to right the backblast as a song in the style of Yankee Doodle Dandy. Enjoy.

    (Verse 1)
    Hawgcycle led us up the hill, in honor of old Yankee,
    To Wolfpack Mountain, with a thrill, we joined his workout frenzy.
    With 27 Pax, we gathered there, for a celebration so grand,
    For our friend Yankee, beyond compare, we formed a mighty band.

    (Chorus)
    Hawgcycle led us up the hill, in honor of old Yankee,
    We did his favorite workouts still, to make him feel quite cranky.
    We exercised with all our might, to celebrate his birthday right,
    Hawgcycle led us up the hill, in honor of old Yankee.

    (Verse 2)
    We started with a 4x4x48, just as Yankee desired,
    Four burpees every four, no time to grow tired.
    Side Straddle Hop, a challenging feat, to end in perfect sync,
    Angie’s List struggled with the beat, but we laughed, not a blink.

    (Chorus)
    Hawgcycle led us up the hill, in honor of old Yankee,
    We did his favorite workouts still, to make him feel quite cranky.
    We exercised with all our might, to celebrate his birthday right,
    Hawgcycle led us up the hill, in honor of old Yankee.

    (Verse 3)
    Imperial Scott Walkers, we marched with pride,
    Bill Buckners, oh, the Red Sox’s ride.
    Climbing mountains, reaching peaks, conquering what we dared,
    For Yankee’s tribute, strong and sleek, his spirit in the air.

    (Chorus)
    Hawgcycle led us up the hill, in honor of old Yankee,
    We did his favorite workouts still, to make him feel quite cranky.
    We exercised with all our might, to celebrate his birthday right,
    Hawgcycle led us up the hill, in honor of old Yankee.

    (Verse 4)
    A Dirty McDuece, exercises galore, we pushed our limits high,
    Merkins, LBCs, and so much more, reaching for the sky.
    Running laps, up stairs and ramps, the energy burning bright,
    Hawgcycle’s tribute, like a champ, a challenging delight.

    (Chorus)
    Hawgcycle led us up the hill, in honor of old Yankee,
    We did his favorite workouts still, to make him feel quite cranky.
    We exercised with all our might, to celebrate his birthday right,
    Hawgcycle led us up the hill, in honor of old Yankee.

    (Verse 5)
    Levee to the Chevy, a backwards race, we faced it with a grin,
    Bobby Hurleys, partners switch their place, determination from within.
    To the flag we ran, spirits held high, eight-count body builders soared,
    Yankee’s honor reaching the sky, our bond forevermore.

    (Chorus)
    Hawgcycle led us up the hill, in honor of old Yankee,
    We did his favorite workouts still, to make him feel quite cranky.
    We exercised with all our might, to celebrate his birthday right,
    Hawgcycle led us up the hill, in honor of old Yankee.

    (Verse 6)
    Yankee Aggressor, Southern Gentlemen’s pride, we gave it all we had,
    With four burpees, side by side, laughter filled the squad.
    In unity, we stood so tall, with gratitude in our heart,
    For Hawgcycle and Yankee’s call, a friendship to never depart.

    Chorus)
    Hawgcycle led us up the hill, in honor of old Yankee,
    We did his favorite workouts still, to make him feel quite cranky.
    We exercised with all our might, to celebrate his birthday right,
    Hawgcycle led us up the hill, in honor of old Yankee.

  • My cadence is PURE. Angie is Rotten inside. – from Reluctant Yankee

    Much afternoon debate on the cadence. After I made the PAX repeat their SSH until they followed my cadence this gloom – this afternoon the handheld devil box has been full of chatter about the call of cadence. Fun times.

    Humid gloom.
    24 pax including 1 FNG gathered for a TubeSteak led beatdown but TubeSteak is in Hawaii with the Navy this week so I volunteered to cover for him.
    disclaimer.
    Ran to the FIELD by AUDUBON ZOO.
    COP 1: SSH x until everyone got in cadence. Imp Scott Walkers Merks Mtn Climbers Roaches
    Ran to the Birdwatcher Statue
    Explained the Dirty MacDeuce
    Then we ran a long lap to Magazine St and back.
    COP 2: Slow Squats, Merks, Dying Bugs. Flutters x 12
    Long lap.
    COP 3: Lunges, Shoulder Taps, Hip Dips both sides x 12
    Long lap.
    COP 4: Bobby Hurleys, Staggered Merks, Lil Baby Obliques both sides x 12
    ***Angie’s list full of hot air – let it fly today – so bad I almost barfed. Thats AL.
    Long lap.
    COP 5: Monkey Humpers, Plank Jacks, Freddie Merks, and Low Country Crab
    Ran to soccer field for more CORE.
    Russian Twist, LBC, Scissor Kicks, Plank Walk and JLOS. x 20

    Ran back to FLAG. Southern Gentleman, Yankee Agressor, Nolan Ryans both sides

    CLOSED WITH A CIRCLE OF TRUST.

    We named FNG – THIRST-ON

    Peace-RY

  • Another RARE Uptown Backblast – from Reluctant Yankee

    Man…I did NOT want to post when I opened my eyes at 5AM. I rolled over and laid there thinking about it…at 5:18 I was still awake somehow thinking about posting or sleeping. Its funny how even after 8 plus years of this – every gloom – I reluctantly drag my tired body out of bed. I knew there wasn’t a Q signed up. I knew I would need to step up. Pulled in to Birdcage – wheels on fire bc I sped to the workout due to my sleepy hesitation.
    Quick disclaimer while I yelled follow me – no stopping and we were off to the field in front of the ZOO. I noticed Peppa was here. I was happy to see Pep bc he has been out of town a bunch. I saw Quincy who hasn’t been posting regularly and I was happy to see him. I saw Angie’s List who is always talking with El Wire during the first circle of pain and I was happy to see him. As I looked at each PAX I was happy to see all of them. I started making a mental list of who wasn’t there – no Brown Bag, no Seaman, no Sphinxter, no Moana. I made a mental note that if I am happy to see these PAX and disappointed not to see some PAX – there must be others who feel the same way right. I was thinking I need to post more on Monday. 4 posts a week is usually my goal. Lately it has been only 2 a week.
    I never want to post – I never REGRET posting.

    1st CIRCLE OF PAIN: SSH x 20, Imperial Scott walkers x 20, 20 Hand Release Merks and 20 MTN CLIMBERS
    ran to Audubon Statue
    Partnered up for 3 laps with a partner: Lap 1 – Dips Lap 2 Left leg steps Lap 3 Right leg steps
    ran to the FLY – River view.
    Circled up for some Shoulder Taps, Plank Walks, J-Los, and Toe Tappers
    Ran to the Hill.
    Did 20 LBCs ran to midfield of soccer field 10 Hand Release Merks – decrease by 2
    back to Hill 20 LBCs ran back to midfield for 8 HR merks
    same and stopped after 6 HR merks.
    Long run to Labyrinth with Ping Pongs back to collect the 6.
    2 quick exercises at Labyrinth. Decline Should Taps, then 20 Plank Jacks.
    Back to FLAG
    Had to hustle to get there on time.

    I am taking the list of PAX who posted and filling in the calendar until June! You have been signed up.
    I will do my best to send a friendly reminder.
    I will also harass you to write a backblast.
    Thanks for posting. Without you out there in the gloom – I am certain that I would sleep in comfort

  • Cold March Monday – from Tinkles

    Maybe because it’s March or the fact it’s dark until 7 but it felt more cold than usual. It didn’t stop the mumble chatter or the farts. Bonus points if you’ve seen Congo or can recall a movie staring Emilio Esteves and (maybe) Mick Jagger.

    Warm up at the band stand with arm circles, SSH, and grass grabbers.

    Ran a loop around the park with jog/sprints intervals, an Indian run, and some backward jog intervals. Stops along the way for rotations at the workout stations, ring of fire, bench work, and Mary.

    Strong work by all in attendance!

  • Step Back, Security Coming Through – from Willie

    One of the ways we earned money for our fraternity was to work as security guards for concerts at the UNO Lakefront Arena. I was able to see several great bands over the years! I created a playlist for this workout of songs from bands that I worked security for back in the 90s. Not all of the shows were for popular bands, so there are a few doozies in the playlist too. If one of the PAX wanted to skip a song, the entire PAX did 10 burpees. Only one skip was allowed at a time, you cannot skip two songs in a row. Oduls hit shuffle, and we were off, “Everything Zen” by Bush blaring, on our way for a warm up at the base of the big mountain. The following were done in cadence:
    SSHx20, Imperial Walkers x20, Arm Circles F/B x10, Grass Grabbers x10, Hillbillies x20

    Between Arm Circles and Grass Grabbers, “Children Will Listen” by Barbara Streisand played and was promptly skipped by Jingle Vader. 10 Burpees for the PAX.

    Next we broke into two lines and did an Indian Run to the 4th floor. YHC was running with the speaker in the center of the lines to make sure everyone was enjoying the music.

    Once we were on the 4th floor, we circled up for a Monkey Humper ring of fire. This was hilarious to watch! The PAX were holding Al Gore, one Pax did 20 MHs, the next started at 10, and so on… Next was a more traditional Merkin ring of fire with a 15 and 10 split while we are all holding plank.

    Before starting the Merkin Ring of Fire, ole Babs struck again with “You Don’t Bring Me Flowers.” Couch skipped, PAX did 10 Burpees

    We proceeded to the top of the Mountain mosying on the flats and running backwards on the incline. At the top I called for a 20 count from Manchovy. We had a mid-workout stretch (We don’t stretch enough) immediately following.

    The next thang were BLIMPS down the Mountain. 5 Burpees to start on the top floor, then 10 Lunges on the next floor down, followed 15 IWs, 20 Merkins, 25 Plank Jacks, and 30 Squats on the 1st floor. We hit a run of good music, so there were no more skips to this point.

    Next we ran to Rosy Palm Court for a little Mary all exercises in cadence. I led off with Penguins x15, Angie’s List was next with 30 LBCs, King Kong with 20 Hello Darlenes, Gabby with 15 Crunchy Frogs.

    Right when we were about to head back to the flag, Douille called skip on “Hey Jealousy” by the Gin Blossoms… The PAX did 10 Burpees. No one plays the villian role better than Douille!

    We ended with a COT then adjourned for coffee at PJs. Its always an honor to lead this group of great men!