F3 New Orleans

Tag: Bieber

  • 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!

  • First WPM of 2023 – from King Kong

    I wanted to start the first WPM of 2023 the right way… so I brought couple friends, two coupons, to the workout. I heard some mumblechattering when I rolled up with those presents. Needless to say, they were with us for the rest of the beatdown.

    We ran through Tulane campus towards PJ’s Cafe. We circled up and did some warm-ups: SSHs, Windmills, Armcircles, Grass Grabbers, Imperial Walkers, Hill Billies.

    After warmup exercises, we moseyed to Tulane Howard-Tilton Library, which is named after El Wire’s grandfather. Partnered up and did the following exercises (declined shoulder taps, squats, and American hammers) while one person was running a lap around the parking lot. Flap jack.

    After the partner workout, we ran to the other side of the UC building. We were facing the steps. We bear crawled to the first step and did one merkin, then onto the second step and did another merkin, to the third step…. etc I think there were 9 steps in total. Once we got to the top we worked our way back down. We bear crawled down the steps and did one merkin at each step. After, we headed towards the bench and did high step ups x 10 each leg.

    We then ran to the base of the Baby Garage. We formed 2 lines and Native American ran up to the top with the coupons. At the top, we circled up for a ring of fire. While one pax was doing 10 hand released merkins, the other Pax were in plank position. We did 2 rounds.

    Finally, we arrived to the base of the WPM. We formed 2 lines and Native American ran all the way to the top with coupons. At the top, we finished the workout with some Mary’s. (Leg Raises, LBCs, and flutterkicks.

    Moseyed back to the flag.

    SYITG

    King Kong

  • 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!

  • GNARLY NUTRIA #7 – from Reluctant Yankee

    Well …I found the results from the Gnarly Nutria and I thought it would be a shame to not have the results written for posterity. Sandbar was the q BUT Abandoned ship so he could do something with the family out of town. As always that was the RIGHT decision. I arrived from a 520 mile hike across Spain on Monday 7/18. I posted for my first F3 beatdown post hike in the AM. That evening I decided not to run bc I wasn’t ready yet. I watched on the sidelines with injured Wax on, Wax off. Wax on was kind enough to pick up the beer from Brown Bag which he was kind enough to DONATE! There were at least 4 beers per runner. 2022 WAS the worst attended Gnarly – I mostly blame myself since I was out of town. Then I blame everyone else except Brown Bag because he posted and DONATED the beer. You the man Brown Bag!

    Ok results:
    #1 Beiber- upt , #2 Gump – upt, #3 Couch – upt, #4 El Guapo – Wrd, #5 Tinkles – upt
    #6 So GO – wrd, #7 Rev SOX – wrld, #8 RUDY – wrd, #9 Baldy – World, #10, Pipeline – upt,
    #11 King Kong – – upt, #12 Katy – upt, #13 harry carry – upt, #14 Frac sac – world , #15 Almonaster – upt, #16 Sub prime upt #17 moby dick world

    No runners palced 18-20

    Chiquita, Brynn Johnson, (GUMPS M) #2 (Tinkles M) and Brown Bag both ran 2 laps
    Ruckers were BIG WILLIE +3, Strings, Triple Shift, Satchmo, Gabby, Tube Steak PVC, BOLT, War Eagle.

    Congrats to UPTOWN for another victory on your home turf.
    Forgot all of the mumblechatter since I am writing this in October and the event occured in July

    Peace-RY

  • 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.

  • Lil Somethin’ Somethin’ – from Vagabond

    5 pax did boot camp + 3 Double Nickel training for 10 miles

    16 descend to 0 by 2s
    – big bois
    – merkin
    – side squats

    Rock / coupon – timer runs with or without rock around perimeter of great lawn – partner up… every team has coupon off the ground entire time
    – burpees
    – curls
    – overhead press
    – kettle bells
    – X factor
    – lunges
    – jump rope

    50 step ups R/L

    COT

  • FORTY FOUR – from King Kong

    April 26, 2022 is my 44th birthday. Since my birthday falls on a Tuesday this year (that’s my M’s workout day), I signed up to Q The Skinny months ago. I dedicated this beatdown with 44 reps.

    Warm-ups
    Arm Circles & Backward Arm Circles x 10 IC
    Right over Left and Right over Left x 10 seconds
    Grass Grabbers x 10 IC
    Hill Billies x 10 IC
    Imperial Walkers x 10 IC
    SSHs x 22 IC

    Moseyed to the field in front of Audubon Zoo.
    1 – hand release merkins x 22, then ran to the other end, hand release merkins x22, ran back to the other end of the field.
    2 – Squats x 22, ran to the other end, Squats x 22, ran back.
    3 – SSHs x 22, ran to the other end, SSHs x 22

    Moseyed to the levee.
    1 – Hand release burpees x 11, ran up the levee, Hurpees x 11, ran down the levee, Hurpees x 11, ran up the levee, Hurpees x 11, ran down the levee.

    2 – jump lunges x 11, ran up the levee, jump lunges x 11, ran down the levee, jump lunges x 11, ran up the levee, jump lunges x 11, ran down the levee.

    3 – leg raises x 11, ran up the levee, leg raises x 11, ran down the levee, leg raises x 11, ran up the levee, leg raises x 11, ran down the levee.

    Moseyed to the statue in front of Audubon Zoo.
    We did Dora 44. Partnered up. While one partner ran to the stop sign and back, the other was doing the following exercises:

    44 x Hurpees
    44 x Step Ups (2 is 1)
    44 x Shoulder taps and toe taps (4 is 1)

    Moseyed back to the flag for COT.

    I look forward every morning in the gloom with the PAX. I love to surround myself with leaders in our community, and this is why I bought into F3. I am always grateful to have the mental and physical strength to workout on a regular basis. I hope to lead many more birthday beatdowns in the future. SYITG.

    King Kong

  • Extra Skinny – from Tinkles

    Keeping the skinny fresh isn’t easy. The pax seemed up for minor wrinkle so I went for it. The pace was a bit quicker and the Indian lines were never even but in the end it was a good workout.

    Warm up: SSH, Arm circles forward and back, Grass grabbers.

    Indian run to the bridge with an ab break for the 6 to catch up. Jog sprint alternating to the U drive in front of Tulane.

    Partner up for partner Dora. 100 burpees, 200 Floyd Mayweathers, 300 squats. Called early for time.

    Alternate forward and backward run to grassy knoll for some more Mary.

    3/4 mile Indian Run back to the flag.

    Count off, nameorama, intentions. Thanks to Landing Strip for picking up the next Skinny Q. Sorry if you posted and I didn’t record you. If you read this and let me know, I’ll buy you a beer!

  • Classic Skinny – from Bieber

    The Skinny: Warmup-SSH X 20 IC, Grassgrabbers X 10 IC, Windmill X 10 IC, Mountain Climbers X 20 IC, 10 Merkins OYO.

    The Thang:
    1) Indian Run to Row Bars for 4 Stations x 2 of (20 Merkins as the count, Bonnie Blairs, Big Boi Sit Ups, Rows)…Mosey to the Bridge
    2) Jack Webbs (1 merk: 2 shoulder press) 1-10…Jog Spring Jog to the Benches
    3) RL SU X 20, Incline Merks X 10 OYO, LL SU X 20, Decline Merks X 10 OYO, Dips X 20…Jog Spring Jog to the Mary Zone
    4) LBCs X 20, Freddie Mercury X 20, Dying Cockroach X 20, Lie There for 20 seconds and think about your week ahead and how you can tackle it to the best of your ability…Indian Run to Pull Up Bars
    5) Pull-Ups X 10 as the count, Squats, Merkins, Big Boi Sit ups…Mosey back to the Flag
    6) 5 Burpees OYO

    It was a good day, not much special sauce sprinkled in. We ran some, did some upper body, some lower body, some core, and shared a few laughs. Great way to start a Monday, now go finish it.

    Thanks

  • Meh – from Tinkles

    It started out well, got bogged down in the middle, and finished ok. I blame the train and the wind but really was probably poor directions for the modified 11’s at the levee. It’s too complicated to explain here which means it probably won’t work in the gloom! If you got it, you had a solid workout. If you didn’t, you got some extra ab work in. Better luck next time!