F3 New Orleans

Tag: Bad Moon

  • Workout Tribute to Cardinal’s VQ – from Willie

    Like many AOs around the country, we paid tribute to the passing of Cardinal by performing his VQ workout in the big mountain at WPM. All of the running referenced in the workout was done up the mountain. In addition to Cardinal’s workout, I did bring a bluetooth speaker and a new playlist for 2023. If any of the PAX wanted to skip a song, the entire PAX incurred a 10 burpee penalty. Cardinal’s workout is already stacked with burpees, so the PAX endured some pretty rough music. We were almost skip free, but @douille pulled a skip at the very end…. Not a surprising move from @douille. Cardinal’s VQ workout is as follows:

    Warm-o-Roma

    15- Side Straddles Hops
    10- Tempo Merkins*
    10- Flutter Kicks Double Count
    10- Little Baby Arm Circles Forward
    10- “ “ Backward
    10- Hallujahs
    10- Knoxville Cherry Pickers*
    20 Sec. Samson Hold*
    PHELPS it out
    10- Willie Mayes Hayes

    Workout
    “Card’s Run and Repeat”

    5- Burpees – We suggest a moment of silence for our brother Cardinal after completing this first set. -Rampart Burpee Counter 10
    Big Boys
    Heels to Heaven
    Run to the sign and repeat (each run to the sign is 160 meters)

    10- Burpees Burpee Counter 30
    Little Baby Crunches
    Mt. Climbers Double Count
    Run to the sign and repeat

    15- Burpees Burpee Counter 60
    Air Squats
    Freddy Mercury’s
    Run to the sign and repeat
    When you return hold squat until all Pax have finished

    As a group if there is time

    20- Burpees Burpee Counter 100

    At the COT we offered up intentions to Cardinal and his family. It’s always an honor to lead such a great group of men!

  • Gator Fest/ Roll Wave – from Tinkles

    Impromptu Q. I was surprised when I rolled up at 5:30 that the pax wasn’t moving. I made the mistake of asking who was the Q and it was crickets. Off we go.

    Palm circle for warm up.

    Mosey over to HNG for a preview of Gator Fest! The slide looks ready to roll. Rumor that F3 guys get 5 free tickets from Mens Club, look for Willie! We did some 6 to work off the fried twinkies paired with Urban South brew that is yet to come.

    Mosey over to the Tulane Alum house. Don’t think we had a greenie undergrad but perhaps a MBA grad who rolls burritos. Gate was open so we took advantage of the nice yard for ring of fire.

    Mosey to turf field for 4 corner blimps.

    Mosey to garage for Indian run to the top. Beautiful sunrise. Our city looks beautiful from a distance- good to remember sometimes.

    Mosey to Tulane quad. No beer or burgers yet, time for step ups and decline merkins.

    Hustle back to the flag!!

    COT including the return of sweaty ball of man! Accountability and connection!

  • God Save The Queen (and us) – from Tinkles

    Good idea, poor execution. We ventured away from higher learning and back to our playground roots. After a warm up we BLIMPED our way down St. Charles to Daneel playground. Partnered up for some Dora 1-2-3 with burpees, LBC, and squats. Noted on the corner was the house of one of our limey pax flying the Union Jack. A moment of silence was considered but we were short on time. Indian run back the flag with modification and chaos ensuing. Oh well. Count off and namorama with a welcome back to Poboy. Blessings for a great weekend.

  • Where are the MAINE-IACS? – from Reluctant Yankee

    17 PAX answered the CALL to be part of the PACK at Wolfpack MTN
    Ran straight to base of WPM
    At WPM – we started with a warm up COP
    SSH, Imp Walker squats, Roaches, Merks x 20

    Immediately up the stairs to the top of the MTN – and we prepped for a
    DIRTY MACDEUCE
    4 exercises times x 12 – quick
    LAP 1:
    Squats – Wide Merks – Flutter – LBT
    Then we ran a loop down the stairs – and then up the other stairwell
    **Modification was to remove a few floors if you need to
    LAP 2:
    Lunges – JLO – Hello Dolly – Rosalita
    Then we ran the stair loop
    LAP 3:
    Back lunge – Shoulder Taps – Peter Parker – Parker Peter
    Then we ran the stair loop
    LAP 4:
    Side Lunge – Oblique Crunch Right – Oblique Crunch Left – Plank Jacks
    Then ran the loop

    As soon as we got to the top – we ran back down to the benches.
    Dips, Left/Right Power ups x 20, 10- Decline Merks on your own

    Back to the FLAG
    Today is 9/9 but I wanted the guys to think about 9/11 and the stairs – every time we run them I think of men who ran towards danger instead of to personal safety. I prayed for us to men of action in all situations.

    Random mumblechatter:
    Where are the MAINE-IACS? Bunch of PAX on a “retreat” at Douilles house in Maine
    Angie’s List had his total workout coffee clatch- dude does not stop talking unless we do 50 burpees in a row
    El Wire was obsessed with Gump looking like the Villain from Kindergarden Cop
    Quincy made it back out to the GLOOM
    Double Dutch kind enough to join us from OUT OF UPTOWN

  • Mini Murph Mountain Misogi – from Sandbar

    YHC was so impressed with and envious of the 55K Pax (way to go @Rudy!) that I started thinking how we could reach for something strenuous in the 45 minutes of WPM. A ‘misogi’ is a pop exercise physiology term for an physical endeavor that is intended to extremely challenging and perspective changing. I think the 55K was exactly that. Two rules with misogi: they should have maybe a 50% chance of success, and nobody should die. Check out Michael Easter’s book, “The Comfort Crisis” for a great piece on this.

    On August 23, 2019, YHC introduced The 5 Mountains to WPM, with ‘mixed’ results. The PAX have revisited that path several times over the last 3 years, but the opportunity was there to expand on that base. Given the 8/23/2019 experience, YHC urged the PAX to pre-hydrate and buckle up.

    We gathered in the gloom and YHC insisted the PAX organize in groups of 4 of similar speed – one to run for help and two to carry the body.

    YHC laid out the route between the 5 mountains, but with 10 burpees at the bottom and top of each mountain. That’s a burpee century if your counting @bolt ! Then YHC added some lagniappe – a stop off at the ROTC pullup bars for a quarter Murph (with no vests, but about 3.25 miles running). 25 pullups, 50 merks, 75 squats. YHC also urged the PAX to stays in groups and modify as needed.

    I had no idea if this was possible in 45 minutes.

    YHC set off with @couch, @king kong, and @meatball. The other PAX were close on our heels. After the first 2 mountains, we checked our time and decided to go for the Murph as well. At mountain #3 (Reilly garage) YHC started to feel a little woozy near the top. By the 4th mountain, merlot was tickling my tonsils. After the ascending burpees at Mountain #5, it was just about putting one foot in front of the other to get up the stairs. By then there was a welcome pouring rain to cool us off.

    And back to the flag. 44 minutes and 30 seconds. We did it. Thanks to the PAX for accepting a friday morning CSAUP challenge.

    COT and @king kong asked everyone to send birthday wishes to his wife. Man is he going to regret that one. Btw, shout out to our PAX @Lulu, who is one of the engineers at Boeing working on the Space Launch System for NASA -Michoud. Looks like they will send a rocket to the moon this week. Sometimes it IS rocket science.

  • Better Late Than Never – from King Kong

    I Q’ed almost a month ago and was too lazy to write a backblast. On June 26, I decided to write this…..

    We moseyed behind Tulane Gibson Hall and did some warm-ups. Then moseyed to PJs under the wind tunnel with more warm-ups. Then arrived to Tulane Howard-Tilton Memorial Library, which is named after El Wire’s grandfather.

    Here we did Dora 1, 2, 3. While one partner ran a loop around the parking lot, the other partner was doing 100 step ups, 200 shoulder taps, and 300 American Hammers. Flap-jack until the exercises were completed.

    After Dora, we ran to the baby Loyola garage. At the first ramp, we bear crawled to the next level. At the second ramp, we lunge walked to the next level. At the third ramp, we bear crawled backwards to the next level. Once we got to the top, we Native American ran down to the base of the mountain.

    We then moseyed to the Palm Court to finish it out with a round of Mary’s with some good form merkins.

    Back to the flag with COT.

  • Frac Style Football at WPM – from Fracsac

    Frac week continued with a Q by YHC at WPM. 18 strong set out following a disclaimer. Circle up for some warmup stuff in the Rosy Palm Court. Count off in 1s and 2s. Then mosey to the Mountain for a two column Peoples run. Once up top, knocked out 3 x 10 Burpees EMOM, then back down the mountain where we set up cones and played keep away with the football where 5 complete passes was a point, two hand touch style.
    Mosey back to flag for COT.

    It was great to make it uptown to see some brothers YHC hasn’t seen in a while!

    SYITG

  • WAIT…The Mountain Is The Other Way! – from Fast Tax

    It was a brisk morning at Wolfpack Mountain. As YHC walked up to the circle, it was apparent that many of the PAX assembled were stretching out for an anticipated run to the Mountain…little did they know that was not to occur. As the clock ticked toward 5:30 we were joined by 2 FNG’s and welcomed two PAX from out of state: Roadhouse (F3 Omaha) and Chazz (F3 Naperville).

    After disclaimer, we moseyed off into the park, confusion/consternation evident on the face of some of the PAX as the Q clearly was going the wrong way…the mountain was the other way. I could almost hear the thoughts emanating from those in the back, “does he know this is WPM? Should we tell him we usually head the other way?” Nope, not today.
    We moseyed all of about 25 yards and circled up for warmups, which began with the ordinary and then a couple of more creative items thrown in: Abe Vigodas, SSH, Nancy Kerrigans, Hairy Rockettes.

    Warmups completed, we moseyed through the park until YHC found 3 trees suitable for the next event – Bearmuda Triangle. It turns out the event was aptly named since we mysteriously lost a couple of PAX along the way…
    Three trees, ~30yds apart in shape of a triangle. PAX performs one burpee at first tree and bear crawls to 2nd tree, 2 burpees and bear crawls to 3rd tree, 3 burpees and bear crawl back to 1st marker. Rinse and Repeat except 3,6,9 Crab Merkins (which were apparently new to Uptown). Rinse and repeat 9,12,15 Burpees. Add in navigating through the dog crap…Priceless.

    Captain Thor followed, a 1:4 ratio of BBS to American Hammer, performed OYO, increasing by 1:4 each rep, 10 reps. For those who like to avoid math, the total effort was 55 BBS and 220 Amer Hammers.

    Still not facing a mutiny from the dirty hands and lack of running, YHC called out the next exercise, Welsh Dragons.
    While remaining in plank position, PAX bear crawls forward 5 yds, does 1 merkin, 1 plank jack, and tap the BACK of each shoulder 1 time. Repeat adding 1 rep to each exercise each 5 yds – bear crawl forward 5 yds, do 2 merkins, 2 plank jacks, 2 sets of back of shoulder taps… etc. We continued until we got to 10 reps each (50 yds), holding plank for rest of PAX to finish.

    With time to spare, YHC thought Indian Crab Walk, sure, why not…

    We wrapped up the day’s events circled up around the fountain for tricep dips and the manatee, an over-the-back shoulder-leg stretchy thing starting from the superman position. Yes, it looks as funny as it sounds.

    As 6:15 came upon us, we headed back to the virtual flag for COT, welcoming our new FNGs, Prairie Dog and Carpetbagger. Followed by Coffeteria at PJs.
    PS, It wasn’t until later that YHC realized (or was reminded) that PAX were likely hoping to get a lot of running in for RunCajunRun…Sorry.

    Thanks for the fellowship and the chance to lead at WPM!
    SYITG

  • Code of Ethics – 5 Principles for Auditors – from King Kong

    Today is the 2nd Friday of Accountability. 23 Pax showed up on a beautiful morning in the upper 40’s with no wind. Perfect condition to add on miles for RCR. At the same time, the PAX had no idea they will get something educational out of this workout. We started off with some stretches.

    1) to the first stop (PJ’s on Tulane Campus) – once we got there, we did some arm circles and self love. When people say “accounting,” most think of tax returns, financial accounting…. but many never thought about auditing. And this is our focus today – Audit.

    Why is auditing important? If Sandbar asks you to invest in his Left Bank company, the first thing you would ask for… his financial statements so that you can make a wise decision whether or not to invest in his delicious company. Sandbar seems like a nice guy, but how do I know his financials are accurate? How do we know he’s not inflating his revenue and net profit? If his financial statements were audited by an independent firm or accountant, you have more confident that his financial statements are free from material misstatements.

    2.) 2nd stop (field by UC) – There are 5 Code of Ethics Principles for auditors. First one is Integrity.

    Integrity – Audits are performed with diligence, honesty, and responsibility. Keeping yourself honest so that you can provide quality work for your clients and peers.

    We kept ourselves honest by doing 10 perfect form inclined merkins in cadence.

    3.) 3rd Stop (Turf Field by Tulane Garage) – While we were doing LBTs, we were discussing the 2nd principle, which is Objectivity.

    Objectivity – Auditors remain unbiased or fair in all their dealings.

    Like Angie’s said – “have to see both sides.”

    4.) 4th stop (Indian run to the top of Tulane garage) – at the top, we talked about the 3rd principle, which is Professional Competence and Due Care, while we were doing shoulder taps.

    Competence – keep up your knowledge and skill while providing service to your client. Apply due care based on the importance of tasks and on the confidence given to you by a client.

    5.) 5th stop (Indian run to the top of Loyola “mini” garage) – at the top, we brought up the 4th principle, which is Confidentiality, while we were in people’s chair position with overhead presses.

    Confidentiality – Practice discretion and protection of information when auditing. Never use audit information for personal gain or in harmful way to legitimize the interests of an audit.

    6.) 6th stop (Indian run to the top of WPM)

    7.) final stop – back to the flag to finish off with the final principle, which is Professional Behavior.

    Professional Behavior – follow the law and regulations.

    At the COT, I quizzed the PAX and see if they were paying attention on the 5 principles. Angie’s List was dialed in and aced the quiz.

    Thanks for allowing me to lead and lets keep each other accountable!!!

    SYITG

    King Kong