F3 New Orleans

Tag: Audubon Park

  • 36-24-36

    Time to work on our manly physiques while thinking of the feminine form.

    Nice morning, lacking in gloom, with a PAX of 19 strong.  Remembered the disclaimer.

    Mosey to the big field in front of the Zoo.

    COP 1-  SSH x 36, Mountain climbers x 24, Merkins x 36 (12 regular, 12 diamond, 12 wide arm)

    Mosey to the levee.

    COP 2- Squat jumps 8 near side then 4 far side x 3 (36 total). Burpee broad jump 8 near side 4 far side x 2 (24 total), Lunge walk 8 near side 4 far side x 3 (36 total)  **getting the pattern?**

    Indian run 2 at a time to the soccer field at the fly

    COP 3- Lateral jumps x 36, Monkey humpers x 24, plank jacks x 36

    COP 4- SSH up the hill x 36 (took some dodging), lateral jumps up the hill x 24 (12 each leg), frog jumps up the hill x 36

    Indian run 2 at a time to the benches/ledge in front of the zoo

    COP 5- Leg ups x 36 (18 each leg), Dips x 24, Mary x 36 (LBC x 18 and V up x 18)

    Run back to the flag. Count off, names, announcements.  Prayer requests for boss, son and sister.  Please keep those individuals in your thoughts and prayers!

  • Bear Returns to the Mountain

    Ten men gathered in the gloom with the potential of a solid drenching… Disclaimer and letting all know that we would call it early if lightening became a concern…and let’s mosey.
    COP:
    SSH x 30 IC
    IW x 30 IC
    PP x 20 IC
    Arm Circles x 30 IC (15 each dir)
    J-Lo’s x 20 IC
    LSS (Low Slow Squats) x 20 IC
    Mosey to a grassy area near river levee for some Pusherama:
    Merkins x 15 IC
    Diamond Merkins x 10 IC
    Wide Merkins x 10 IC
    Back by “popular” demand and a lack a creativity by YHC, time to rinse and repeat my last Wednesday Q, Bear Crawls Up the Mountain for some 11’s. Bear Crawl to the top of the levee, stand up and run over and do 10 burpees, run back over and do 1 LBC. Rinse and repeat…9 burpees, 2 LBCs…etc… Due to time we stopped half way through it.
    Mosey to the front of the zoo by the Audubon statue:
    Tatum Channings x 15 IC
    Dips x 15 IC
    Chatum Tanning x 15 IC
    Mosey to the open field between zoo and Magazine Street for 50 yd sprints x 7
    Mosey to the flag, Countoff, Namerama, Announcements, Shoutouts and a Prayer

  • Hello Lamppost

    Seven men arrived in the gloom, ready for a Monday beatdown at the Skinny.  YHC decided to skip the usual loop around the park to spend some quality time under the lampposts.  But first, let’s head over to the bandstand for warmup:

    SSH x25, Hillbillies x25, LSS x25, MC x25

    Short trip from there to lamppost alley for: burpee broad jump, bear crawl, b/w bear crawl, b/w Jameis

    Mosey OYO to row bars, stopping at each lamppost (3 total) for five sets of SSH x5 + burpee.  Don’t be alarmed by the shadowy figure (Nip/Tuck) suddenly appearing at lamppost no. 3, doing some SSH and burpees, then vanishing into the darkness.

    At the row bars, the PAX split into two groups to alternate exercises:

    • Rows x20 / plank jacks
    • Rows x15 / jump lunges

    Mosey down the rock path to the lampposts for merkincides, starting with 15 merkins and progressively working our way down to 10.  Tclaps to El Wire for leading the pack and doing an extra lap to put the rest of us to shame.

    Mosey OYO to monkey bars, stopping at each lamppost (3 total) for IW w/ squats x20.  Split into three stations:

    • Burpees x8 / pull ups / Russian twists

    Then finally back to the flag for some Mary: DC x25, HD x25, PP x25, FK x25, LBC x25

    Wrap things up with the count, name-o-rama, and prayer.

    -Mulligan

  • Good Friday

    “For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish, but have eternal life.”  – John 3:16

    Seven legendary NOLA men, one brave FNG (Tclaps for posting this gloom El Wire.. EH’d by Yankee since October 2015… sometimes persistence is the key), one late bloomer (find out who in a few), and YHC decided to get better this gloom.  YHC’s theme for the day was Stations of the Cross, so I decided to take our Pax of 9…. which grew to 10 a few minutes in…on a spiritual inspired workout… but first..

    DISCLAIMER

    The Thang:

    Quick mosey down and around St. Charles and circle up over to the front of Tulane and RY’s car.. oh hey!! there’s Yankee! #perfectparkingspot #latebloomer

    COP #1: Warmup

    Station #1:  Jesus is condemned to death
    20IC x SSH
    20IC x Smurf Jacks
    20IC x Plank Jacks
    10 OYO x Burpees

    Mosey over to Calhoun and gather around an apparent party/outing going on at the corner.  They were about to watch our tremendous form on this next Circuit.

    Circuit #1:

    I wanted to visit these three stations at this location… especially with the crowd gathering.

    Station #2: Jesus carries his cross
    (At Start) 15 OYO x Cross-fit (a.k.a. Hand Release) Merkins
    Station #3: Jesus falls for the 1st time
    (Up Top) 10 OYO x Burpees
    Station #4: Jesus meets his Mother
    (Left Side) 25 OYO x Mary Exercise (1st Rd.-Flutter Kicks; 2nd-Dollys; 3rd-Bike Crunch)

    Three Stations = Three sets!  Already up to the 40 burpee count.  Pax gathered around to await direction… so we visit the next station.

    Station #5: Simon helps carry the cross
    Indian Run to the ROTC Pull Up Bars.  Pax pulls together to reach the destination, and divide up into four groups for the next four stations.

    Circuit #2:

    Station #6: Veronica wipes the face of Jesus
    AMRAP x Pull Ups
    Station #7: Jesus falls for the 2nd time
    6 x Burpees (pace setters)
    Station #8: Jesus meets the women of Jerusalem
    AMRAP x Dips
    Station #9: Jesus falls for the 3rd time
    AMRAP x Mayweathers (a.k.a. Plank Punches)

    Repeat Circuit #2 one more time due to time.  As we continue our journey, the next few stations happen on Golgotha (a.k.a The Skull)… or in NOLA, we call it Wolf Pack Mountain…

    Station #10: Jesus is stripped of his garments
    OYO x Get to the top of WPM

    Station #11: Crucifixion
    I wanted to get in 11’s, but due to time, we settled for 6’s, which included merkins at the top of the ramp, and squat jumps at the bottom…. Peoples Chair at the top once complete.

    Station #12: Jesus dies on the cross
    Jesus died at 3pm… so plank hold (dealer’s choice) for 3 minutes

    Station #13: Jesus is taken down from the cross
    Pax gets to the bottom of WPM anyway they want.

    Station #14: Jesus is laid in the tomb
    Pax runs to the flag and circles up for the COT, which include name-o-rama, shoutouts (read RY’s emails), and prayer about how love is a sacrifice, and the greatest sacrifice occurred today on Good Friday, when God sacrificed his only Son for us, so that we may enter His kingdom one day.

    Happy Easter everyone!

  • Long Way Home

    Seven men set to tackle the park on a chilly Monday morning. Might be the last time we see sub 50 degree weather for awhile…after a quick disclaimer, we’re off.

    Bandstand: SSHx20, IW x20, LBC x20 & Mountain Climbers x20

    To Light Poles (pole to pole): Merkin Walk going left , Lunge broad jumps right leg, Merkin Walk going right, Lunge Broad jump left leg

    Indian Run to pull up bars – 4 groups rotating – timed by the burpees

    1. Seven Double Squat Burpees
    2. IW sqauts
    3. Dips
    4. Pull Ups

    Indian run to the water fountain by the green wall (YHC was thirsty)

    Hallelujah (hands up) run to the benches by the water fountain

    1. RLSU x20
    2. Incline Merkins x20
    3. LLSU x20
    4. Dips x20
    5. R Knee Up x20
    6. Incline Wife Pleasers x20
    7. L Knee Up x20

    After blowing out our legs and time running out, hustle back with another long Indian Run.

    With minutes to spare, the last COP between the light poles:

    1. Dying Coach roach x15
    2. Flutter Kicks x15
    3. Alt side up (Coach roach with legs together) x15
    4. Three pulse w/ leg ups  x15

    Count Out, Name-O-Rama, Monday Q Assignments & Prayer

    Always a great way to start the week…

  • Bear Crawls the Mountain

    Twenty men met at the shovel/flag eager to get stronger. DISCLAIMER: “I’m not a personal trainer, and I don’t look like one…like OSHA.” Let’s mosey…

    COP:
    SSH x 30 IC
    IW x 30 IC
    Peter Parkers x 20 IC
    Arm Circles x 30 IC (15 each dir)
    J-Lo’s x 20 IC (fka Pickle Pounders
    -during the COP two late, but brave, men rolled in hot. Better late than…..;-)

    Let’s mosey….time to take the Chevy to the Levee….oops, a train passing by blocking our way. An audible was called and we pulled off to do some Mary:
    LBC x 40 IC
    Hello Dolly’s x 20 IC
    Flutter Kicks x 20 IC
    The train passed and it’s time to conquer the levee.

    We all love some 11’s, so let’s have the Bear Crawl Up the Mountain 11’s:
    -line up and bear crawl to the top of the levee and do 10 burpees (changed to squats after first set due to gravel at the top), run down and 1 LBC, bear crawl back up 9 squats, run down, 2 LBCs until the numbers reverse. After an easy, recovery mosey to the Fly for a scenic view of the river and the Gloom while we had a pusherama:
    Merkins x 20 IC
    Diamond Merkins x 10 IC
    Wide Merkins x 10 IC

    Our chest, arms and back are screaming….time to mosey to the soccer field in front of the zoo; 70 yard sprints x 7. Gassed! Time to head back to the shovel/flag.

    Countoff, namerama, announcements, shoutouts, and a prayer. Welcome FNG-Boudreaux

    Join us for the F2 event tonight at BBG for 1900! Attendance Mandatory!!!

  • Pontiff goes down

    I love the smell of sweat in the morning.  It smells like victory.  At least victory over those Metairites.    Not many fartsackers today and 4 FNG’s gave us a PAX of 15 as the time change reinstated full gloom.  (Instantly had to redesign some of the exercises – was only planning for 5-8).  Some of us were there to work off the Guinness served at the Shamrockin Run the day before. T-Claps to all who ran!

    Disclaimer and brief introduction to the 4 FNG’s.

    Quick mosey through the parking lot to the bandstand for our first COP #1/warmup.  SSHx 30, Mountain climbers x 25, Jack Webb’s 1,2,3,4,5,6,and 7 and finished with Monkey Humpers x20

    COP #2.  Mosey to the row bar and broke into 4 groups.  Group 1- Rows, Group 2- Squats, Group 3- Hello Dolly’s, Group 4- 15 Burpees.   The burpees led the pace and we rotated when they were done.

    COP #3.  Indian Run (Feather not dot- explanation to follow) to the boxes.  Time for some Jack and the Box.  I had planned on this taking 3-4 minutes with 6 of us, but with 15 it probably took a good 10.  Will look at some modification for next time.  3 boxes.  Smallest box, lateral box jumps with 5 to each side for a total of 10.  Medium box- 10 box jumps up.  Large box- 10 step ups with 5 each leg.  While one person was on each box, the other 12 of us did a sequence of jacks.  (Plank jacks, seal jacks, squat jacks, and jumping jacks/SSH).  Everyone got on at least 2 boxes before time started running thin.

    COP #4.  Zombie walk to fountain (lunge walk).  Dips x20, Derkins x 15.

    COP #5 Indian run to tee/green area for some Mary.  Freddy Mercury x 20, Mission impossible 20 sec, Russian twist x 20, Mission impossible x 20 sec., Flutter kicks x 20, Mission impossible x 20 sec, LBC x 20

    COP #6  Indian run to pull-up bars.  (Dot not feather)  on a side note- we were in India (Delhi and Mumbai last year.  Car travel there is insane.  Minimal traffic rules.  Everyone just goes and no real lanes.  To keep cars from hitting each other they just keep the horns going almost nonstop.  I thought about trying to get everyone to say beep-beep as they ran but seemed a little tough.  So I looked up talking and running and there are some good articles.  Mostly about breathing patterns, but some about metabolism.  The consensus was that for optimal aerobic workout you wanted to run at a pace where you could carry on a conversation but with some mild-moderate difficulty.  So we conversed and ran and I got to know of the FNG’s.

    Was planning some LIMPS (will give you the details next time,) but we were late. Only noticed this when Roots had to bolt,  So after a brief no man left behind plank it was a run to the flag.  Using the painted markers as a guide- 4 markers jog, 1 sprint, 1 recover and repeat.

    Then for the fun- naming  4 FNG’s.  Welcome to the new guys.  Thanks for coming and helping us finally take down the Pontiff crew.  Everyone did a great job of not lolly-gagging on the run and keeping up.  One of the FNG’s sprints like Usain Bolt.

    Announcements and a prayer.  Great morning to be in F3!

     

  • A Birthday Party to Remember… or Forget

    “I’m not in competition with anybody but myself.  My goal is to beat my last performance.” – Celine Dion

    After reading SFX’s backblast, “Your First Daily Test”, YHC was moved to start the day with a win by not hitting the snooze button this gloom. http://f3nation.com/2016/03/08/your-first-daily-test/

    Don’t get me wrong, I did have a little motivation waking up since I was excited for my Birthday Party Q…. but still, I wanted to pass the test.

    Anyway, just like any birthday party, you have to have games for your guest… and 17 men of NOLA made up the Pax guest list (the other 123 didn’t RSVP no… Not cool!).  0530hrs rolled around, and the party started, but first,

    DISCLAIMER… now:

    movie party birthday happy birthday jim carrey

    The Thang:

    Club house mosey and circle up in a grassy area by the bandstand.

    COP#1 (Warmup)

    28IC x Plank Jacks

    15IC x Squat Jacks… sighs of relief by the Pax.  YHC is not that cruel to go to 28.

    28IC x SSH

    Short mosey around the bandstand and down to the lower area by the pond.  YHC explained the ground rules for the party.  7 games (3 individual & 4 team based games).  Losing teams/players perform 4 burpees.  Winners rest up.  7 games x 4 burpees = 28 total.  Simple.

    Game #1 (Dora 300 – SSHs / Storm the Beach)

    Pax partner up and works together to reach 300 reps of SSHs.  Pax 1 executes AMRAP while Pax 2 Storms the Beach (Jump ups to the Bandstand, Up and Over the Bandstand, run around back to start).  First Team to finish wins.  Tclaps to Rudy & OSHA for Winning!  4 Burpees for the rest.  Side note: Rudy was checking form for all Pax on Burpees… he said we got an A for effort.

    Mosey up the bandstand and circle up.

    Game #2 (Jack Webbs – to 10 reps)

    A Merkin, then an air press combination; initiated on the Q’s command, with an ascending rep count of each up to 10. If you fall out of the competition, perform LBCs OYO.  If you start crying, LBC’s.   We had a few guys make it to 10… it’s funny how the air density rises around #7 to #8  (a.k.a. it gets heavier).  The last few air presses felt like this:

    crying period angry gif chocolate gif

    4 Burpees for guys doing LBCs.

    Another quick mosey to the lamppost.  Pax divides up into 2 teams.

    Game #3 (Animal Parade Drag Race)

    Four lamppost, four animals: Frog Hops, Duck Walk, Crab Walk (a.k.a. Jameis Winstons), Bear Crawl.  A team cannot transform animals and progress until the whole team reaches said lamppost.  Early finishers on each team perform Seal Jacks until the Team’s six gets there.  First team to finish Bear Crawls win.  #Tclap to Team B.  Burpees for Team A.

    Mosey over the water fountain on bike path, and over to the 2-flags.  Roots was praising YHC for a great 28 minute workout…. Comeon, Man! (shoutout to Ditka.. he’s gone from ESPN).

    Game #4 (Low Plank – for 2 minutes)

    Individual contest to see who could plank for 2 minutes… if you fall out, Imp. Walkers til times up.  A lot of finishers for this one… 6MOM has helped the Pax!  4 Burpees for the Imp. Walker crew.

    Mosey out a few yards to an open field where YHC made up start and end lines… start here, and end line is… umm.. err… that small tree thing looks good.  Sorry for the confusion.  My mental state can be summed up here:

    reactions eminem confused listen hear

    Game #5 (Team BLIMPS)

    Pax divides up into 3 teams, and performs a letter in BLIMPS at the opposite ends:

    5x “B”limps, 10x “L”unges, 15x “I”mperial Walkers, 20x “M”erkins, 25x “P”lank Jacks, 30x “S”quats

    Last place team does 4 burpees.

    Game #6 (Al Gores – for 2 minutes)

    Last Individual contest… not for the weak hearted.. Legs were burning.. An Al Gore is a low squat hold, while simulating hugging of a tree.  If you abort the Al Gore hold, its Flutter Kicks til time expires.  #Tclaps to the guys with the legs of steel.  4 burpees to the guys who fluttered (pun intended).

    Game #7 (Bear Crawl Indian Run)

    Two teams, plank in straight line. Last Pax on each team Bear Crawls to front of line, and planks. Repeato until the first bear crawler is at the end. So close!!  It was a tie!  4 Burpees for all.  The competitive Pax didnt like the tie.. here was the emotion:

    angry rage anger coach

    Last short mosey of the day… directed at the 2-flag, where we had the Name-o-Rama, Shout-outs for health, and Prayer (about strength for fighting through adversity).

    Thanks for coming to my 28th birthday party!  Hope to see y’all next year!  Oh yeah, btw… 2 more years of hate!!

  • Strike that, Reverse it

    Ten men gathered around the flag right at 5:30am with three more coming in hot. After the planting of a second flag, a brief debate about what is considered late and the usual disclaimer, we moseyed to the labyrinth.

    First COP – YHC decided to reverse course and start  with a little Mary:

    Real Freddie’s x20, Hello Dolly x20, Dying Cockroach x20,  Flutters x20 & the Russian Twist x20

    Moseyed to the mountain Hill at the soccer field. T-claps to Vader for not getting run over by a damned old train.

    Elevens OYO: IW squats, run over the Hill then crossfit merkins

    YHC called halt at 6am with lots more ground to cover in the last 15min (so much time and so little to do…)

    Moseyed to the birdwatcher’s step:

    Dips x20, RLSU x20, Incline Merkins X20, LLSU x20, Derkins X20

    Back to the flag for our traditional warm up COP:

    Plank Jacks x20, Mountain Climbers x20, IW x20 & SSH x20 to close at 6:15

    Name-o-Rama – Welcome Moonshine

    Shout-outs & Prayer

    Good times had by all.

  • The Feb Club

    Because February is short damned short and the weather so iffy, you gotta do something to stop from going crazy. What about a different exercise for everyday? After a lame explanation and pre-thang disclaimer, we mosey to the Labyrinth.

    The Thang

    A long COP
    Feb 1st Exploding Stars x29IC
    Feb 2nd Rosalitas x29IC
    Feb 3rd [Pax got a brake because the Q couldn’t read (forgot) we were supposed to do Russian Twists]
    Feb 4th Box Cutters x29IC (or maybe it was x30IC because the Q can’t count)
    Feb 5th Dying Cockroachs x29IC
    Feb 6th LBCs x29IC
    Feb 7th, Sunday a day of rest: 7 burpees OYO
    Feb 8th Low Slow Squats x29IC
    Feb 9th, Mardi Gras: Goof Balls x29IC
    Feb 10th, Beginning of Lent: SSHs x40single
    Feb 11th Squat Jumps x29IC
    Feb 12th Monkey Humps x29IC
    Feb 13th Balance on one leg: about 29sec per leg
    Feb 14th, Sunday a day of rest: 7 burpees OYO
    Feb 15th Merkins x29IC
    Feb 16th Ventura Kisses (or Ryan Hugs) x29IC
    Feb 17th Diamond Merkins x29single
    Feb 18th Wide Merkins x29single
    Feb 19th Staggered right front merkins x15single
    Feb 20th Staggered left front merkins x14single (just because too much mubblechatter)
    Feb 21st, Sunday a day of rest: 7 burpeese OYO
    Feb 22nd Right Leg Step up (Channing Tatum?) x29IC
    Feb 23rd Dips x29IC
    Feb 24th Box Jumps in honor of Nip Tuck x16 (because your Q petered out; sorry we didn’t finish off the COP with another 13)
    Feb 25th Derkins x29single
    Feb 26th Left Leg Step up (Tatum Channing?) x29IC
    Feb 27th Incline Merkins x29single
    Feb 28th, Sunday the last day of rest for the month: 8 burpees OYO (so there’s one for each day)
    Feb 29th Plankorama: up (29sec), elbows (29sec), off left leg and right arm kinda (14.5sec), off right leg and left arm better (14.5sec), up (1min)

    Mosey back to the virtual flag (sorry: a real one was one my porch). After Namorama and old news, a short prayer of Thanksgiving to start a glorious day. Thanks PAX.