F3 New Orleans

Tag: Audubon Park

  • 4 on the 4th

    “We have a strong instinct to belong to small groups defined by clear purpose and understanding–tribes. This tribal connection has been largely lost in modern society, but regaining it may be the key to our psychological survival.” – Sebastian Junger

    Four PAX including YHC showed up for The Skinny 4th of July Celebration. T-claps to Out for Justice (aka Under Siege 2) for his 1st post in Audubon.

    Mosey to the Tomato field: SSH x20, MC x20, IW x20, Peter Parker x20

    Mosey to levee for Elevens – alternate Half-Burpees & Merkins. Nip/Tuck recommended jumping but it was all ground work at this point.

    Mosey to soccer field by the hill. Found a nice orange cone to use after this COP:

    Lunge Climbers x20 (right name?), V-ups x20, Slow Merkins x10, Squat-to-Squat Jumps x16

    Mosey over the hill and plank for a battlefield exercise: sprint over the hill to field then drop and Boo Boo Bear Crawl-Left Leg to the orange cone. Due to the distance YHC modified to switch legs (and back if needed) halfway to the cone.

    COP by the cone: Plank position MC x20, Plank Walk x10, Plank position Peter Parkers x20

    Mosey down the levee to the road.

    COP: Plank, elbow plank, One arm elbow planks: British Aggressors then Patriotic Gentlemen

    Mosey to the labyrinth: 10 burpees OYO, LBCx20, Dying Cockroach x20 and Flutter Kicks x15

    Back to the flag for count off, name-o-rama and prayer.

    Thoughts and prayers for Nip/Tucks’ father-in-law and my father-in-law both battling cancer. Also for all of our troops abroad and struggles they face returning home – referenced Sebastian Junger’s new book: Tribe: On Homecoming and Belonging

     

  • Climbing the Mountain

    A Pax of 12:  11 men of NOLA and 1 visitor from Columbia, SC posted at WPM to kick off the 4th of July weekend.  Rosenbagger was in for a week long electrical conference, I believe.  Tclaps Rosenbagger for posting!

    DISCLAIMER

    Tha Thang

    Warmup mosey around St. Charles and over to the Tulane lawn.

    COP #1
    20 x Press Jacks IC
    20 x Peter Parkers IC
    20 x Low Slow Squats

    Mosey over to the bottom of WPM (North side) and line up for an explanation:

    Climbing the Mountain:
    Pax will perform mini-COPs at the South (Lower Body – Specific) and North (Upper Body – Specific) while climbing WPM.  Once done a COP, move to the next area and Plank/Al Gore for the #six.

    Start at (1 – North) and Frog Hop up to (2 – South)

    COP #2 (2-South): 
    10 x R. Calf Raise IC
    10 x R. Pogo IC
    10 x L. Calf Raise IC
    10 x L. Pogo IC

    Backward run up to (3-North).

    COP #3 (3-North):
    15 x Shoulder Taps IC
    10 x Shoulder Tap Merkins IC

    Mosey to (3-South)

    COP #4 (3-South)
    10 x R. Lunge IC
    10 x R. Low Lunge Pulses IC
    10 x L. Lunge IC
    10 x L. Low Lunge Pulses IC

    Low Shuffle (Right side facing) to (4-North)

    COP #5 (4-North)
    15 x Table Top Dips (R. Leg Up) IC
    15 x Table Top Dips (L. Leg Up) IC

    Mosey to (4-South)

    COP #6 (4-South):
    15 x Squats IC
    15 x Low Squat Pulses IC

    Low Shuffle (Left side facing) to (5-North)

    COP #7 (5-North):
    10 x Burpees OYO

    Mosey to (5-South).

    COP #8 (5-South):
    10 x R. Leg Balance Reach IC
    10 x L. Leg Balance Reach IC

    Duck Walk up to (6-North)…This sucked!!

    COP #9 (6-North):
    10 x Roombas IC

    Mosey over to (6-South).

    COP #10 (6-South):
    Plie work: Pax hold a low wide squat and does the following:
    10 x Arms Out to Front IC
    10 x Arms Out to Above IC
    5 x Arm Circles Forward IC
    5 x Arm Circles Backward IC

    Last mosey up to (7-North).

    COP #11 (7-North): 6MOM
    15 x Flutter Kicks IC
    15 x Hello Dolly IC
    15 x Penguins IC
    15 x Dying Cockroachs
    20 x Putins (a.k.a. Russian Twists) IC

    Mosey down the stairs and over to the Alley of Benches.  Pax lines up at each bench for the final COP.

    COP #12:  
    I want to name this COP the Freak Nasty (I dip, you dip, we dip) #lex
    15 x Dips IC
    12 x Dips IC
    10 x Dips IC

    Back to the flag.  Held the COT, which included the Countoff, Nameorama, and Prayer.

    Thanks for letting me lead!

    Naked Man Moleskin

    Humidity is heating up.. make sure to drink plenty of water (OSHA approved).

    What is it called when the Q splashes merlot?  I was very close to doing this.  RY probably knows… He is a lex guru.

    GO Ruck is 11/11/16…Be There!

     

  • Half-Burpee Supreme

    Eleven men gathered in the still, humid and of course hot gloom of ole Audubon.  At precisely 5:31, allowing for Yankee’s obligatory tardiness, we moseyed to the bandstand for the start of a non-traditional Monday workout:

    First COP: SSH x25, Mountain Climbers x20, Elbow Mountain Climbers x15 (a bit tougher than standard), Swing-through lunges Right leg then Left (YHC needs to figure out the cadence), Peter Parker x20, Elbow Peter Parker x15, Squat to Squat Jumps x20

    Mosey to the bench behind the bandstand: Dips x15, Dying Cockroach on bench x20,  Bulgarian Split Lunges Left x15, Right x15

    Mosey to the track: Run to each light for the Half-Burpee-Plank-Jack-Merkin-Supreme, 5x each light, 25 total. After ten of these it seemed like a bad idea but thankfully everyone finished with a positive attitude asking what’s next…way to go PAX.

    After a brief water break and a count off by C-man or (C-Men, thanks Cav) , we moseyed back to the bench: RLSU x20, Incline Merk Right leg up x10, LLSU x20, IM Left leg up x10

    Back to the lights: Half-Burpee-Crossfit-Merkin x5 each light, 25 total. Thanks to Bad Moon for suggesting increasing the count each light but 25 seemed to be more than enough for today.

    Now longing for the traditional Monday track run, we moseyed to the soccer goal near the zoo. Two groups: one group holds on the bar (The Bernie) and the other does Double Burpees (two merks and two jumps) five times then switch.

    Moseyed to our last COP across the field from the Tomatoes:  LBCs x20, Legs Ups x15 (bad cadence again), Russian Twist x15, One Arm Planks – Northern Aggressors then Southern Gentlemen and finished with the plank walk x15.

    Mosyed back to the flag for count, name-o-rama and prayer:  Gave thanks for the health to continue F3 each day and to continue to form good habits. Asked for strength for Root’s friend and his family who are dealing with their son’s suicide and guidance to all who have lost their sense of belonging.

    Thanks to all for starting off the week right…more fun next Monday.

  • Around the Fly

    Leading my VeryfirstQ enabled me to get out to Audubon earlier than ever before – approximately 05:20. My Weather Channel app indicates that the humidity was higher than the temperature – 87% vs. 81°, which is hard to believe, because it sure felt hot.

    We warmed up in place:

    40 x side straddle hops

    30 x low slow squats

    20 x mountain climbers

    Then we moseyed – around the track, across Magazine Street, past the entrance to the Zoo, over the train tracks, along the road next to the river, and up to the top of an unnamed hill. A PAX wondered aloud what the tallest peak in New Orleans was – the answer is Monkey Hill, which isn’t much higher than the bump we stood atop.

    We started with a burpee, then traversed down the hill and back: 1st time we bear crawled 2nd time we crab walked 3rd time we ran down and felt-the-Bern back up, the number of burpees increasing with each trek. Rinse/repeat.

    Then we moseyed along the levee, behind the baseball complex to a barricade with 4 stanchions. We broke into 4 groups – one per post. The first group sprinted a ways down the levee and back while the other 3 worked. Then the next, and then the 3rd, and then the 4th. Then each group rotated and did it again.

    Exercises:

    Post #1: merkins

    Post #2: 360° lunges

    Post #3: incline merkins

    Post #4: mountain climbers

    Mosey. We ran to the labyrinth and focused on abs:

    20 x LBCs

    20 x Hello Dollys

    15 x Russian Twists

    20 x Penguins

    Planked for a bit, then moseyed on home for COT – Numberama / Nameorama / Prayer.

    Glad to get my first Q under my belt. It won’t be my last.

  • Planks & Moguls

    Pre-Thang

    YHC had a late night at a soft opening of the Ponchatrain Hotel and didn’t get the BackBlast written until last minute.  That usually means burpees will be the beat down culprit.  So not a moment was spared after the disclaimer with a Slaughter Starter: start with 10, then 5, Nice of you to join us Yankee 10 more, 5 more for good measure.

    Warm-Up

    Mosey down the track to the back corner of the park for a COP:

    • IC: Seal Jacks x 30, Monkey Humps x 20, Imperial Walkers x 20, Arm Circles x 10 each direction

    The Thang

    Mosey back down the track to the lamp post alleyway and partner up.  One partner will run to the last lamp post, complete 5 burpees, run back to partner, and flapjack.  Other partner performs exercise while waiting.  Repeat 4 times until both partners have completed the following exercises:

    • Plank Walks, Plank Jacks, Moguls (plank to half burpee jump up on either side of legs), Hip Slaps

    Mosey over to the rotunda for a little Mary:

    • IC: LBCs x 40, Dying Cockroach x 30, Russian Twists x 20, Pickle Pounders x 10

    Mosey over to the pavilion and partner up again.  One partner does 10 Decline Merikans on the picnic table while the other goes Balls-to-Wall.  Pyramid down the merikan count to 5 and flapjacking until both partners complete.

    Mosey back to the lamp post alleyway.  Some mumble chatter occurred during the last rendezvous of planks about wanting to end of burpees.  So do 15 more burpees.

    Mosey back to flag.

    Name-O-Rama: 21 men decided not to Fartsack this AM.

    Shout Out:  Prayer requests go out to Mr. Awesome as he’s going through the adoption process.  All thanks to the Sky Q for helping us become better men.  Go out on this Hump Day with gratitude.

  • Pair Up

    Pre-Thang

    After a torrential pour down through the evening, it was time to get sloppy.  F3 is rain or shine, beeh-beh (New Orleans tongue for saying, “Baby”).  Luckily, the rain brought a crisp coolness to combat the humidity.  The PAX set out to become better men in the dampness.

    Warm-Up

    Mosey down the street car tracks to the edge of the park and back down to Touchdown Jesus for the first COP:

    • IC: Seal Jacks x 30, SSH x 30, Hillbillies x 25, Imperial Walkers x 25, Peter Parkers x 15 HOLD PLANK Parker Peters x 15

    The Thang

    Mosey back across St. Charles to the playground and pair up for circuits.  Rinse and Repeat x 2

    • 15 Burpees is the count for rotating
    • Merikan high fives (on each up press high five partner with opposite hand)
    • Squerkin (wheelbarrow position with simultaneous squat + Merikan) – switch positions on second round
    • Swing Set Hip Slaps
    • Leap Frog over and crawl back through under legs
    • Sit Up High Fives

    Mosey back to Touchdown Jesus for second COP:

    • IC: Seal Jacks x 30, SSH x 30, Peter Parkers x 15, Parker Peters x 20

    Mosey over to Wolfpack Mountain by the bike racks for some Mary:

    • IC: LBC x 30, Dying Cockroach x 20, Penguins x 20, Russian Twists x 20, Hello Dolly x 20

    Do 10 burpees for good measure and mosey back to the flag.

    Name-O-Rama: 13 men decided not to fartsack this glorious morning.  FNG, Whoop, was dubbed his name after having a near pooping incident and not able to find a bathroom.  Luckily the turtle head decided to return into his shell.

    Shout Out: YHC hasn’t Q’d since February right after Mardi Gras.  TCLAPS goes out to Dredd and OBT for taking YHC to F3 church a couple Saturday’s ago.  Also, TCLAPS to Roots for reaching out to YHC on signing up to Q again.  YHC has not work travel for a few weeks so it’s time to get back into the grind.  Expect more posts to come.  CSAUP announcement on the Ruck coming up in November.  Shorty is spearheading it so reach out to him.  We need a 30 member PAX.

    PAX thanks the almighty Sky Q for helping us get up this morning.  Go enjoy some live, local, free music at Bayou Boogaloo this weekend.  Go out into the weekend being better husbands, siblings, fathers, and leaders.

  • CACL- Cardio arms core legs

    Nice post Jazz Fest soggy morning full of receding gloom.  Moderate amount of fartsacking today (Captain Morgan and others.)  Left us with a PAX of 9.  Good quorum for getting it done.  Good transitions kept the HR up and let us get 6 COP of 4 exercises each done.  Each set had one cardio, one arms, one core and one legs.  Seems like a good mix.

    Mosey to the grandstand

    COP 1-  SSH x 20, Durkin x 20, Mountain Climbers x 20, Jump up x 20.

    Mosey to the row bar past the puddles.

    COP 2- Burpee x 10, Row x 20, Russian Twist x 20, lunges x 20

    Indian run to lit spot near the curve on the right.

    COP 3- Burpees x 10, Jack Webb sets of 5 x 4, V-upx20, squat jump x 20

    Indian run to the fountain

    COP 4- Plank jacks x20, Dips x20, Hello Dolly x 20, Side step ups x 20,

    Indian run to the grassy area by the green on the left.

    COP 5- Burpees x 10, Mission impossible x 10, LBC x20, Mission Impossible x 10,squat jacks x20, Mission Impossible x 10

    Indian Run to the Pull up bar

    COP 6- Burpees x 10, Pull ups x 20 sec, flutter kicks x 20,  Lateral jumps x 20 sec,

    Indian run to the flag with some Hallelujah every other painted man on the track

    Countdown, name-o-rams, announcements, prayer and off to work

  • Yin & Yang

    “Life is a matter of balance” – Unknown

    15 men of NOLA decided to get better this muggy gloom.  Tclaps to the FNG’s: Tinkles (f.k.a. Tee-Tee), G-Spot, and Quick Draw (EH’d by Chaka Khan… who must be a great EH’er since he hasn’t posted in 6 months) – Tclaps RY for the info.

    YHC had the idea of a two phase workout.. one that is high intensity, and the other that is about flexibility.  YHC is always looking for a reason to incorporate more yoga into a beatdown.

    DISCLAIMER

    Tha Thang

    Warmup mosey around the the club house parking lot and over to a grassy area by the bandstand.

    COP #1

    20x Imperial Walkers IC
    20x SSH IC
    20x Imperial Squats IC
    20 x Seal Jacks IC

    Quick mosey over to the 2nd lightpole, and partner up as YHC explains what we are getting into.

    Circuit #1

    1min x Gassers (run to the 1st/3rd lightpole and back to 2nd)
    12x Power Squats IC
    Lunge Progression: 10x Alt. Front Lunge IC, 12x Lunge Pulses IC (L), 12x Lunge Pulse IC (R)
    10x Over the River Jumps (a.k.a. Ski Hops) IC

    Hurting! so let’s repeat one more time…

    Mosey to the far side of Lightpole Alley

    COP #2

    10x Floor Drills OYO (Standing position, then down for 4x Merkins, then 4x Mountain Climbers, then standup)
    12x Spiderman Planks IC
    10x In/Out Planks
    10x Plerkins (just a simple Plank Jack w/ a Merkin) – these suck

    No time to repeat this one… need to get to the Yang part

    Mosey back over to the bandstand steps by the pond and grab some ledge.

    COP #3

    15x Dips IC
    10x Hip Slappers IC
    15x Dips IC
    10x Irkins IC

    Done with the Yin..now for the Yang

    Mosey up on to the bandstand for some yoga work.

    COP #4

    3x Vinyasas
    1x Warrior Progression (R)
    1x Warrior Progression (L)

    Pax showed off superb form…and we have 6 minutes left, so lets go visit Mary.

    COP #5

    15x Crunchy Frog IC
    10x Fake Freddie Mercury (Seated bicycle crunch…thanks to the blades in the grass) IC
    10x Reverse Fake Freddie Mercury IC (can you pedal a bike backwards?)
    1min x High Plank/Mission Impossible (on the Q’s command)

    Done! Mosey over to the flag…. oh wait.. is that Bad Moon?… Is he hiding from us??  After many questions, we finished with the C-O-T, which included Nameorama, Shoutouts and Prayer.

  • This is not 40

    With most of PAX absent on Saturday, we started the workout with the burpee countdown (thanks to OBT): 10, 9, 8, 7 then a layup of sorts with only 5 more for a total of 39.

    39 was the theme of day with YHC hitting the big 4-0 this week.

    Moseyed to the bandstand. Jumped off the bandstand due to the excessive pebbles. Rocks of any size are not tolerated at The Skinny. Circled by the lake:

    SSH x39 (count not so pure), IW x29 & finished with 10 IW squats

    Moseyed to lights by the track for Mekin sprints: every two lights merkins starting at 9 and counting down to 4

    Moseyed back to the lake:

    LBC x39, Dying Cockroach x29 and finished with 10 Russian Twists

    Back to lights for another 9 through 4 merkin sprint countdown

    To the benches:

    RLSU x13, Dips x13, LLSU x13, Derkins x13, L leg Up x13 & R Leg Up x13

    Back to the lights for the third and final merkin sprint countdown 9 through 4

    COP in the grass:

    Leg holds: 6 inches (a smoot), 45 degrees and then halfway – Cav with the quick math of 25.5 degrees sans a protractor

    High Dollys x13, Hello Dollys x13 then flutters x13

    Plank-o-rama: regular, left arm, right arm, backwards, back to regular then a fast paced 39 count mission impossible hold

    And for the always fun finale: boo boo bear crawls light to light, left leg then right leg

    Moseyed back to the virtual flags for a count-off, name-o-rama & a circle of balls

    Thanks for the good times

     

     

     

  • No Whiskey-Dicking Around

    Fifteen faithful PAX of F3 NOLA steadily trickled in Audubon Park this am for the usual Wednesday sweat fest. This was YHC’s second Q at the Birdcage and had been kicking around a few new ideas. With April being the peak of festival season, YHC thought it was only fitting to have a core focused workout to help offset the crawfish, beer, cracklins, and cochon-de-lait poyboys that so many of us indulge on. After contemplating “45 Minutes of Mary”, it was decided we would take a slightly different approach by rounding out the core work with a few other things. A minute before take off, YHC shared some lingo from the F3 Lexicon to hopefully motivate the troops and encourage everyone to give it 100%: WHISKEY-DICKING (verb)-“Half stepping through a Workout or other Event. More generally, execution of anything without sufficient Zeal.” This was followed by some mumble chatter which concluded modifying an exercise is way more legitimate than the aforementioned action.

    Usual disclaimer and off in a mosey to the field for a Warmup COP:
    SSH IC x25
    IPW IC x25
    Crab Taps IC x25
    Up Downs x15

    Head to goal post and split off in four stations, rotate w/two rounds each exercise:
    Peek-a-Boo Pull Ups
    Monkey Humpers
    Burpees (8 was the timer)
    Squats

    Mosey to the zoo entrance to pair up next to a concrete post:
    PAX #1: Inclined Hip Slappers (feet on top of post)
    PAX #2: Neutral ground loop (timer) – run first half, backpedal second half (approx 240yds total)
    Rinse and repeat with each PAX doing two rounds

    Gather near the circular legde for:
    PAX #1: Ledge Crunches (these brought the burn)
    PAX #2: Run neutral ground loop (timer)
    Rinse and repeat with each PAX doing two rounds

    Line up on neutral ground for a Mary themed Indian Run/Crawl:
    Round 1: LBT while last two bear crawl to front
    Round 2: Russian Twists while last two run to front
    Round 3: Flutter kicks while last two run to front
    Round 4: Penguins while last two bear crawl to front
    Round 5: Plank while last two run to front
    Round 6: LBC while last two run to front

    Time was almost up but still managed to squeeze in a sudden change: 10 Burpees

    Mosey back to the flag. YHC once again read the F3 definition of Whiskey-Dicking for the latecomers and thanked the PAX for not falling victim to such actions. Many of us are guilty of occasionally lagging on an exercise or skipping a few reps but need to try to stay focused and dig deep to make ourselves stronger. Thanks for giving me the opportunity to lead.

    Tool