F3 New Orleans

Tag: Bartman

  • One more time up the Mountain

    After lots of smiling faces and mumble chatter along the avenue, YHC decided to quickly change the tone for the day. Brief disclaimer (if it hurts, keep doing it) then moseyed across the street.

    What’s more fun than starting your day with bear crawls?

    Bear crawled to 1st tree then crab walk back

    42 SSH then 10 Burpees

    Moseyed towards the mountain for stop at the parking garage fence: 20 calf raises

    Up the mountain: Indian Run two lines

    Top of Mountain: 10 Burpees

    Lined up facing the down ramp: 10 Merkins, 10 RTs, run down the ramp, 10 burpees, run backwards up the ramp – repeat 3 times, last time bear crawl up instead of backwards run

    After watching Brown Bag perform advanced yoga moves, moseyed down the stairs to the benches.

    Dips x20, RLSU x20, Dips x10, LLSU x20, Dips x12 & Decline Parker Peter x20

     

    With about 12 minutes, most of the PAX were ready to pack it for some mary and plankwork next to the nonchalant Jesus statue (looks like he doesn’t care there’s a better university next door).

    Not so fast…we’re back up the mountain for another indian run. Quick mary of RTs & the Real Freddie Mercury (can’t stop me now) then back to the flag.

    Count-0-rama, soft tees & prayer.

    Strong 25 today…thanks for being in that number.

     

  • Dirty McDeuce at the Birdcage

    Nice turnout at the Birdcage where the Pax was treated to a variation on the Dirty McDeuce.  But first, a disclaimer, quick mosey down oak alley, and warump COP:  SSHx25, IW x26, Burpee x10 (OYO).  Then a slow jog back down oak alley, down the jogging track to the row bars, and back to the lamppost nearest to the bandstand (approx. 500-600 m).  That would be our lap for the Dirty McDeuce, which went something like this:

    • Lamppost 1:  Merkins x10, Monkey humpers x20, Mountain climbers x20, bearcrawl to lamppost two, hard run
    • Lamppost 2: Diamond merks x10, squat jumps x30 (2-count cadence), plank jacks x20, backward bearcrawl to lamppost three, hard run
    • Lamppost 3: Wide merks x10, lunges x20, Peter Parkers x20, bearcrawl to lamppost 4, hard run
    • Lamppost 4: Merks x10, burpees x1 (OYO), Parker Peters x20, backward bearcrawl to track, hard run

    We then used the balance of our time for some Mary:

    • LBC x25
    • V-Up x15
    • Russian Twist x20
    • Dying cockroach x20
    • Hello Dolly x20
    • J-Lo x20

    Finally, wrap up with the count, name-o-rama, and prayer.

    -Mulligan

  • Come on Down to the Silver Slipper with Paw Patrol

    After coughing up a lung all night I figured resting my cold as I did Monday wasn’t going to cut it anymore.  Having the q was the motivation I needed to get myself out in the gloom and hope that a good sweat may cure me. For extra motivation I closed on a slow play EH Yankee had started years ago and didn’t want to let the new pax down.  Turns out my guy plus an old friend from college were the FNGs today which certainly made it fun.

    Complete with a cough and mumbling double disclaimer we were off to grass lot in front of the zoo for some warm ups.  My weakness gave a good opportunity to develop another’s strength so I invited up some guest Q’s from some of the newer pax during the warm up.

    • SSH IC X 30
    • IW IC X 30 courtesy of Kong
    • Mountian Climber IC X 30 courtesy of Willie
    • Plank Walk IC X 15 courtesy of Koopa

    Mosey to the next field over for some four corner BLIMPS finishing in the center with a shimy over the soccer cross bar vs crab walk option thrown in for fun.

    A train was blocking access to the fly so 11’s on the levee were scratched in favor of Dora 1-2-3 at the Audubon statue.

    • 100 Derkins
    • 200 Dips
    • 300 LBCs

    Mosey to the golf course for some uptown sticker-free grass for some Mary:

    • Russian Twist IC X 20
    • Hello Dolly IC X 20 courtesy of Peppa
    • Flutter Kicks IC X 25ish courtesy of Swamp Cock

    Mosey back to the flag.  Another large count off and Name o Rama.  Welcome to club FNGs Silver Slipper and Paw Patrol.  I must say two quality F3 names!  Ball of Man with thanks for our blessings and prayers to help us to be the best Men possible.

  • Glorious Monday in April Beatdown

    Great group of 20 PAX showed up in the gloom this morning. By the look of the group, I knew they could handle some running. We bolted for a quick warmup and circle time before doing 11s between light posts on the Audubon Park track. The 11s included burpees and squat jumps. After that piece, FNG (Suzanne Sommers) told Yankee, “Wow, that was a great workout!”. Yankee told him that was just our warmup.

    We proceeded to the fountain via Indian Run. On the benches, we did right/left leg step ups, dips and incline ‘mercans. After those we did some defensive slides over to the golf course green. By that point, we’d eaten up most of our time, so did a quick round of LBCs and leg lifts. We proceeded to Indian Run back to the flag, clocking our finish at 6:17.

  • The Three Mountains

    A record large group of PAX (28!) gathered at the AO in the refreshingly cool morning gloom.

    YHC bumbled the disclaimer,  and we set off on a mosey across St. Charles, toward the traditional Wolfpack mountain.

    At the base of Wolfpack, the PAX divided into two groups for parallel Indian runs to the top.  Pax kept a swift pace and YHC noted the 4 FNGs hitting the afterburners on the upslope switchbacks. Who were these guys?

    Quick summit and we headed down the stairs to West Rd (the alley behind and under Wolfpack). On West Rd. the PAX did prisoner run, followed by karoake run left and right up to Freret st. The PAX reassembled for another mosey up McAllister to the Tulane quad.

    Warm up COP

    SSH x20 IC, 5 burpees OYO, Imperial Walkers x20, 10 merks OYO, Peter Parkers x20 IC, 5 burpees OYO

    Mosey on up McAllister past Aron Residences (former address of YHC-much water under that bridge) to the 2nd mountain. The PAX lined up for a parallel Indian run again.  YHC noted the trespassing signs forbid biking, skateboarding and rollerblading, but no mention of running.  We press on with haste. At the top the lead PAX did LBCs until the arrival of the 6. Mid – LBC, El Wire philosophically mused (as he is apt to do), what is the name of this mountain? YHC suggested “sugar mountain” in honor of the former Sugar Bowl that formerly stood on the very spot. However, on the decline mosey through the stairwell some PAX noted that near the gloomy bottom, a trespasser, probably wearing roller blades, had left a pile of human stain in a corner.  In honor of that discovery, YHC posits “Sugar Loaf” as the appropriate name for the mountain.

    At the bottom, PAX assembled for a mosey back down McAlister to pullup bars between ROTC and the law school. Immediately, plans were trashed however, as the good folk who maintain and improve the campus had replaced the grassy berm and retaining wall with a bike parking lot. Nonetheless the PAX divided into 6 groups between the ribbon racks and rotated between pullups, plankjacks, burpees, merkins, low slow squats, and something else YHC can’t remember.  Pullups had the count of 7.

    Mosey to the last mountain.  Also unnamed.  The other garage on the other campus.  Again, 2 parallel Indian runs to the top. Down the stairs and slow mosey to the flag.

    COP, countoff and name-o-rama.  The 4 speedster FNGs were EHd were Walleye’s ortho bros.  Promptly named by the PAX – eh, B, Gooooooooooal, and Windowlicker – it all made sense at the time!

    Thanks for the opportunity.

  • I Hate Trains

    I left 15 minutes early for F3 at the Birdcage this morning, so I could check out the route for the workout. I was only a few minutes from my destination when suddenly – There was a big train in the road Jock! I hate trains Jock! I hate em! Instead of arriving early to check out our route and get my head ready to Q, I rushed in one minute late to see Yankee running the Pax to the WWI memorial and Jingle Vader getting out of his car. I sprinted down the path to the memorial, flying past Vader, who used the dark side to run in the wrong direction, and I arrived just in time to start the warmup.

    SSH – 25

    Hillbillies – 20

    Peter Parkers – 25

    Windmills – 20

    Shoulder taps – 25

    We moseyed back down the path and across Magazine St to East Dr (ensuring that Vader would never find us) and down to the Labyrinth for some park bench work.

    Right leg lifts – 20

    Dips – 20

    Left leg lifts – 20

    We moseyed from the Labyrinth to the Tree of Life where I informed everyone that our workout today was planned at a wedding I officiated under the tree on April 6th.

    Dora needed to make her way to the Tree of Life, and the map told her that she needed to do 100 merkins, 200 jump lunges, and 300 Russian twits to make it to the Tree of Life. We partnered up to complete our journey. One partner ran down the field to the oak at the opposite end while the other knocked out the exercises.

    Arriving at the Tree of Life, I discovered that the tree looked lonely, so we gave it a big hug.  We circled up for a little Global Warming. Everyone started in Al Gore and we did 5 burpees each in a wave. Once that was finished we started over and did 10 burpees this time in honor of absent Q, Hawgcycle.

    We moseyed back toward the flag but stopped just before we got to magazine for a little Mary.

    Flutterkicks – 15

    Penguins – 15

    Big Boy Situps – 15

    Dying Cockroach – 15

    LBCs – 15

    We moseyed back to the flag for the names and the count. I hate that I was a minute late, but the Yankee and the Rev Sox worked together to get us all in the full 45 minute beat down. Thanks for the opportunity to Q. – Rev Sox

  • Clear Eyes, Cold Hands

    Great morning in the Gloom with a visitor from NC and two FNGs.  After a thorough disclaimer and explanation of the 3 Fs, we were off to the Magazine/river corner of the park where we circled up for a quick warmup:

    • SSHx25
    • IWx25
    • LSSx20
    • Mountain Climber x20 / Plank Jack x20

    Mosey from there to the Fly entrance for Merkin slalom.   We ran up the levee, did 11 merks at the top, ran down the levee and around the light pole, then repeated increasing the merk reps in increments of 1 until we got to 15.

    Jog along the levee and re-convene at the base of monkey hill.  After some whining from the Pax about their delicate little hands, we did the following:

    • 5 burpees, run over the hill
    • 10 plank jacks, run over the hill
    • Repeat 4x

    We made our way back to the levee by partnering up and alternating bear crawls and sprints.  Then indian run back to the Fly entrance for:

    • Dying cockroach (1 min. OYO)
    • Hello Dolly (1 min. OYO)
    • Russian Twists x25 (IC)
    • Real Freddy Mercs x25 (IC)
    • Elbow Mountain Climbers x25 (IC)
    • LBC x25 (IC)

    Run to the Audubon statue and grab some bench (all IC):

    • Dips x20
    • Incline merks x20
    • L Power ups x15
    • R Power ups x15
    • Dips x15

    After a long jog back to the flag, we wrapped up with a mini-Plank-o-rama and the COT.

    Welcome to FNGs Peppa and the Ponz!

    -Mulligan

  • Yes we have F3 in California – now you know

    Wow it was kind of CHILLY this am with 55 degrees and wet earth to greet our AM.  I picked up our exchange student –Priorities– from Monterrey California – who was in town for WrestleMANIA.

    Hung out for a few minutes then at 530 I gave the disclaimer – we had a FNG today – F3 KOOPA – named after his Mario habits. Not fortnite but Mario.  Thats cool!  Welcome to the team – koopa.  18 PAX total for this gloomy beatdown.

    OK – so after the disclaimer we ran a parking lot lap.  Then we circled up  – SSH x 20, Imp Walker Squat x 20, Mountain Climber x 20, and Low Slow Squats x 20.   Mosey to the track.

    At the track we did – jog one running man, grapevine left one running man, grapevine right one running man, then backwards run for one running man.  REPEAT until we reach the PIMP station.  (Named by Nip Tuck)

    At the PIMP station – we did Px3B – Burpees x 15 and that is your count, then Pull ups, Plank jacks, and Pickle Pounders for the other 3 groups. One rotation.

    Back to the track.  RUN to the water station by the golf course.  Fast at your own pace.  At the water Dying Roaches until the 6 arrives.   IN CADENCE –   Flutter Kicks, Peter Parkers, Russian Twists, Parker Peters x 20

    Then Prisoner Run to the fountain.  (Hallelujah run) Hands over head.

    At the fountain we did – 25 step ups each leg, 20 dips and 15 decline merks OYO  This COP was CLASSIC 86 – no counting

    Bataan Lunge Walk with last guy doing 5 burpees before sprinting to the front

    After we all got one sprint and a ton of lunges, we ran to the row bars.  Plank Jacks instead of plank and wait.

    The plan was to run one running man and jog one running man.  CANDYLAND went crazy here and spent some serious energy

    At the row bars we set up for a short indian run to the FLAG.  It was 2 sprints for me to get to the FLAG.

    COT – we prayed for health and recovery for Holy Name dad – Kenny.  We also prayed for strength for his family in this tough week.

     

  • Good Friday

    Good Friday.  I didn’t plan anything special.  I get a big fail for not including anything Good Friday related.  Mid-workout Sandbar had an idea for a Stations of the Cross workout!  I hope that happens next year.

    A very cool 60 degrees – wet ground but no rain.

    I brought back the CLassic Tinkles Blimps on the Avenue.  Here we did Burpees-Lunges-Imperial Walkers – Merks – Plank Jacks – Squats  – increasing by 5 at each intersection.  A very visible advertisement for F3 NOLA.

    From the Avenue we rain straight to the top of Wolfpack Mtn.  Once I realized how wet it was up top – we came back down to the 6th floor which we used as a base.  Here we did SSH x 20, Mtn Climbers x 20.

    From here – we ran down the stairs and up the far stairs.  Once back at the top we did  Dying Roach x 20, Dying Bug x 20.

    Another LAP.  We did Peter Parkers, and Parker Peters.

    Another LAP.  (3.5 total laps)  Back on the 6th floor we did Hip Dips x 12 each side, Bird Dogs x 20, and Monkey Humpers x 20.

    After that 3rd lap we ran back down to the bottom – and did Merks around the clock.  Each pax grab a concrete barrier for cars, DO 10 Merks facing 12 o clcok, 10 merks facing 3 oclock, 10 merks facing 3 oclock hand on the concrete barrier for a staggered effect, 10 merks facing 6 oclock decline effect, and 10 merks facing 9 oclock .

    A quick scramble over to the alley of benches.  Here we did 40 dips OYO.  Then we decline planked and waited for the 6.

    Finally we hustled back to the FLAG for COT.  A Good Friday prayer .

    Peace and See You in the Gloom.

    Always a pleasure to lead.  Reluctant Yankee

  • Eyes on the Road! Ya Merkin Maniac!

    So on a beautiful Monday morning, YHC moseyed up to the AO and noticed no water anywhere around!  It’s been awhile since we haven’t had the sweet aroma of ducks@#t surrounding us in our beatdowns.  Maybe this is a good sign…  After disclaimer we moseyed to open field on the Calhoun side of the park for:

    Warm Up

    • Forward Arm Circles X 20 IC
    • Imperial Walkers X 20 IC
    • Reverse Arm Circles X 20 IC
    • Hillbillies X 20 IC

    Next we moseyed to Row Fitness Area

    Split into 5 Groups

    • Group 1 Catalina Wine-Mixers X 10 as the Count
    • Peter Parkers
    • Lunges
    • Parker Peters
    • Rows

    Next we…Double-backed, WHAT?, surely we were going to make the Audubon loop it’s a Monday after all.  Those PAX don’t know YHC and his general distaste of running; body-weight exercises is my JAM.  So back to the Shelter!  Through the normal shortcut route hugging the lagoon which apparently is now a construction area.  Careful running through this Men at Work zone PAX.  Can I interest anyone in a Vegamite sandwich?  Maybe after the beat down.  Think about it…

    Anyway, we finally hit our destination after much ducking and diving, but no diving ducks too dry for them.  Did I mention I like body-weight exercises?  Specifically merkins, so MERKIN MANIA it is:

    8 different merkins all done 5 count OYO as fast as you can.  On the menu:

    • Diamond Merkins
    • Merkins (the classic, it never goes out of style)
    • Staggered Merks Right
    • Staggered Merks Left
    • Wide-Arm Merks
    • Crucible Merks (these were fun)
    • Hand-Release Merks
    • Tempo Merks (why did I save these for last?)

    Next up at the Shelter, let’s get some leg work in PAX:

    • Right Leg Power Ups X15 IC
    • Dips X15 IC (Wait Dips aren’t leg work, just go with it)
    • Left Leg Power Ups X15 IC
    • Dips X 15 IC (Again?)
    • Right Leg Bulgarian Split Squats X 15 IC
    • Left Leg Bulgarian Split Squats X15 IC

    Now we’re feeling good, so let’s mosey to…the Bandstand.  That was quick!  Let’s do some 11’s.  Grab a wall, step, another PAX’s shoulders for Mike Tyson’s on the lagoon side of the bandstand starting at 10 count then up and over the bandstand and run to the first light for 1 Monkey Humper.  Run back to the lagoon side for it all to start again decreasing/increasing.  You know the drill PAX!  For those who might be wondering, a Mike Tyson is you start in a merkin position with feet against a wall or step, you squat back as first move of exercise back to merkin position and then complete a merkin.  That’s one.  Those were fun, are we seeing a merkin theme here?

    Surely we’re done, we can see the Flag (or where the Flag should be) from here?  Well, we have 3 minutes left so let’s mosey to an open field, which used to be an open pond not that long ago, for one last CoP.  Let’s do Febreze!  A new one for me, here’s how it works.  Kinda like an AB version of Jack Webb with way more Air Presses.  PAX starts with 1 Big Boy Situp and then at the top of that sit up, hold feet up six inches and do 10 Air presses.  Back down for 2 Big Boy Situps and 20 Air Presses holding those feet up the whole time.  PAX made it up to 4 Big Boy Situps and 40 Air Presses until our time was up.  Great job PAX!

    Mosey back to Flag for:

    Seaman and his new dog!  We missed you at the beat down Seaman, but happy to see you and meet your new friend.

    Count-Off

    Name-O-Rama, we had one FNG who is an artist that paints scenes of live music shows.  Think Frenchy.  What a cool gig!  After much mumblechatter, Splatter is the name.  Welcome to the PAX, Splatter!  And thanks to Brown Bag for EHing.

    Announcements

    Intentions

    Prayer

    Thanks to all the PAX for letting me lead today.  It’s truly an honor!