Welcome to a balmy February morning and the second installment of the Tsunami AO.
Start out with disclaimer and then we are off to the lawn in front of touch down Jesus. Stretching warm up with the rare counting, in cadence no less, of windmills.
Then off the the corner of St Charles and Calhoun.
3 x 20 cross fit merkins oyo
3 x 20 air squat with 2 air press at the top oyo
3 x 20 v-ups oyo
5 burpees with ascending merkins
20 count and we are off the to the benches by WPM.
25 dip oyo
25 derkins oyo
25 incline merkins oyo
5 burpees with ascending merkins
10 count and off to the middle mountain
Lung walk up incline to second floor then 50 lbc oyo
Run to the next level and bear crawl up the incline to the third floor then 50 dying cockroaches oyo
Mosey to next level and sprint up incline, to fourth floor, then 30 leg raises oyo
Mosey back to the bottom.
Mosey back to lawn by touch down Jesus then ring of fire with 5 burpees as the count while holding Al Gore.
Mosey back to the flag, count off, name-o-rama, announcements, intentions and prayer.
Thanks to everyone who showed up and for letting me lead.
Today’s the day for the inaugural Muscle Ship at City Park, so YHC decided to emphasize the difference between the workouts – for one day, the Mothership became the Running Ship. As the 15 PAX gathered in the gloom (after a brisk 3 mile pre-thang run) YHC gave notice that we would be running. We would to a quick fly-by and give any PAX the opportunity to join the loafers, if they wanted. With that warning, and a disclaimer, off to the races.
First run to the lawn in front of NOMA for the warm-up:
SSH x25
Peter Parker x25
Parker Peter x25
Shoulder Touches x25
Mountain Climber x25
Then run some more (looky by the lake, there’s a group of 16 men who appear to be laying down. I think I see yoga mats too), heading towards Roosevelt Mall.
At the foot of Roosevelt Mall, Heisenberg chooses Merkins for the Route 66 exercise. Go. 11 benches to visit, 66 merkins. Plank up by the entry to the track.
Time for an old favorite of YHC: The Dirty McDeuce. 3 exercises, 12 reps. Upper Body, Core, Legs. Then a lap. Repeat x4.
Slowsey towards the pole-vault mat, half-way along the straight away. Partner up for the game of “Catch Me If You Can”. PAX 1 sprints half way round the track. PAX 2 moseys across the field to meet the sprinter. Tag up and reverse (PAX2 sprints, PAX1 moseys back). Repeat repeat repeat for 8 mins.
Slowsey to the Refinery for 5 stations: Burpees, Jump the Green Snake, Pull Ups, Derkins and Hanging Knee Raises. 12 Burpees is the timer.
Getting late, so lets mosey back to the flag. Stop half-way to get the group back together – doing Monkey Humpers while waiting for the 6. Then again at the flag, Monkey Humpers for the 6.
All told, 4.1 miles earned towards RRR this am.
Close out by remembering our PAX struggling with illness and deaths among family and close friends. Finish out with St. Ignatius Prayer for Generosity.
A strong wind blows, the rain and waves approach! 13 men of purpose and intent launched into the howling gloom and alas, F3 Tsunami had launched.
Thang:
Mosey down the block and back to front of Tulane for warm-up:
SSH x15
Imperial Walkers x10
Mountain Climbers x15
Merkins x10
Up Law Rd, right into Johnston Quad
Four corners circuit work x3:
Merkins x10
Dips x10
Knee ups x10
Squats x10
2 more laps around, adding 5 reps to each time (x15, x20)
Mary while we wait for the 6
The wind and rain are picking up now…the angry, dark sea approaches.
Back to Law Rd, and continuing up to Freret then deeper into campus to Newcomb/LBC Quad
Line up for 20 LBCs > Backwards to wall and mosey back, 40 LBCs
Side step to wall and mosey back, 40 LBCs
Sprint to wall and mosey back, 20 LBCs
Ahoy now, see how the sea she churns and the waves doth rise…the dreaded Tsunami is nigh.
Back to Freret then over to West Rd, to the familiar sight of Wolfpack Mountain. Up the stairs to the roof.
Now above the turbulent seas that froth below, but 7 stories up the wind howls and the rain cuts like needles into our dampened microfiber, wicking performance apparel.
Better circle up for 10 diamonds.
The tsunami is really rolling in at this point. Starfish and creatures of the deep strewn here and there, covering the manicured campus below.
Down the ramp to find some cover. Circle up for merkins IC x10, flutters x20, widearms x10, Dolly x15, Merkins x10
Back down the stairs and out into the storm…Mosey back to the flag…but wait, what’s this?? 4 minutes to spare?
At the Gumbel Fountain:
Right leg step ups x20
Dips x15
Left leg step ups x20
Derkins x10
6:15…the tsunami hits the pax and we’re all dead.
COT
Strong group today for the first Tsunami, including two visiting pax from Nashville and Tallahassee. It’s truly awesome to see the growth and health of F3 NOLA, and fun to be able to launch a new workout to provide the nation with another alternative in our busy schedules. There are so many un-explored areas in this AO, and today was just a taste.
Hawgcycle has the Tsunami Q next week, so come on out and see what’s in store. (Btw, his baby soft feet loved the Tulane quad…maybe enough to make him a regular!)
15 somber Pax showed up for a cold beat-down after witnessing an egregious no-call that sent the hometown team packing. Quarter Pipe summed it nicely upon arrival by yelling “we were robbed”. But after a quick disclaimer we moved forward (we must)…on to the light posts for the warm-up:
High Knees to the 1st light post then 3 burpees
Butt Kicks to the 2nd light post then 3 burpees
Leg Kicks (damn you Zuerlein) to the 3rd then 3 burpees
Bear crawls to the last with 3 burpees
Then a quick circle-up before taking to the track:
20 SSH, 20 MC, 20 HB & 20 PJ
Quick run to the rows breaking up in four groups: Rows, 12 Burpees as the count, merkins & squats with group one on the rows getting crop dusted by G-spot sending a few crawling off for air. After all groups rotated, back to the track for an Indian run.
Stopping by a light post – 10 burpees w/three merkins each for 30 total
Back to track with a hands up indian run to the fountain benches:
Cutting back through the course and over the bridge for one last Indian run back to the light posts. With two minutes to spare a round of bear crawls & crab walks over a couple acorns then back to the flag.
Name-o-rama, announcements (South Shore Ivan Victory) & prayer with MLK’s quote: “Life’s most persistent and urgent question is: ‘What are you doing for others?’”
A beautiful, crisp Saturday morning for the Mothership, with a quick disclaimer we ….circled up.
For the last couple of weeks, YHC has been thinking about events that have occurred in our F3 family. These include Terrabyte’s passing, illness with our F3 brother’s loved ones and the impending closure of Morning Call and loss of employment, at least temporarily, for our faithful waiter, Mike. As YHC was preparing for his Q at the Mothership during the week, YHC noticed an old favorite movie had been added to Netflix, Black Hawk Down. This film is about the Battle of Mogadishu in Somalia in the early nineties which resulted in the death of 19 American Soldiers, YHC noted some explicit themes in the movie such as “No Man Left Behind” and “We fight for the man next to you”. There was also some implicit themes including no man is on his own. Clearly, all of these themes are echoed in the F3 credo “Leave no man behind, but leave no man where you found him”. So in honor of the 19 American Soldiers who died in Mogadishu and all of our F3 Brothers going through tough and uncertain times, this Mothership beatdown will have no OYO exercises. One other note on Blackhawk Down, in the movie there was multiple references to “chalks”. After some quick research with the source of all sources, Wikipedia, a “chalk” in military terminology is a group of troops (think platoon) in an airborne assault. PAX, count off 1, 2, 3, 4 and form up into Chalks 1, 2, 3 and 4. This will be your group throughout the workout. Each Chalk designate a Chalk Q and grab a Flag.
Mosey to Great Lawn for Warm Up
Form rows of by chalk starting with Chalk 1 then Chalk 2
followed by Chalk 3 and 4. Chalks try to
stay in formation Let’s begin:
All exercises until Q yells Halt
Walking Soldiers
High Knees
Butt Kicks
Carioca
Circleup for additional warm-up:
Self Love I/C X20
Imperial Walkers I/C X20
Hillbillies I/C X20
Form your Chalks into
circles on the Great Lawn for the next thang… Bear Crawl Ring of Fire:
Bearcrawl Counter-Clockwise till Q yells halt
10 merkins in ring of fire fashion starting with
the PAX to the left of the Chalk Q
Bearcrawl Clockwise
10 wide merks Bearcrawl Counter-Clockwise till Q
yells halt
Let’s increase the difficulty!
Boo Boo Bearcrawl Counterclockwise Right Leg Up
10 staggered right merkins in ring of fire fashion starting with the PAX to the left of the Chalk Q
Boo Boo Bearcrawl Clockwise Left Leg Up
10 staggered left merkins in ring of fire fashion starting with the PAX to the left of the Chalk Q
Chalks grab flag, form columns and march to road in front of
Storyland. Line up chalks in four
columns facing towards museum for Indian Runs to Fountain.
At Fountain circle up staying with your Chalk for Red Hot Chili Pepper:
Right Leg Step Ups x 16; Decline Merkins x 8; Left
Leg Step Ups x 16; Incline Merkins x 8
Right Leg Step Ups x 12; Decline Merkins x 6; Left
Leg Step Ups x 12; Incline Merkins x 6
Right Leg Step Ups x 8; Decline Merkins x 4; Left
Leg Step Ups x 8; Incline Merkins x 4
Right Leg Step Ups x 4; Decline Merkins x 2; Left
Leg Step Ups x 4; Incline Merkins x2
Next, down Lelong Drive for more Indian Runs in Chalks. T-claps to Chalk 3 for hanging back to keep their chalk together. Now you’re getting the idea!
Mosey in Chalk to side of NOMA and partner up in Chalk for
O.P.P.
One PAX does OH Claps (O) in People’s Chair (P) while the
other PAX does 20 Plank Jacks (P) Flapjack till Q yells halt. These were done in 2 count cadence. Let’s try to stay together on cadence Chalks!
Time is running out so grab Flags and mosey in Chalk columns
to great lawn for:
Quick Mary:
Flutter Kicks I/C X20
Hello Dolly I/C X20
Times up so circle around Flags in Great Lawn for CoT
Count-Off, Name-o-rama (1 FNG who was named Twin Span as he’s
from Slidell), Intentions and Prayer.
T-claps to all the PAX who did the daily double, the
Mothership and Krazy Ivan. Southshore brought
the Freedom Hammer home!
Thank you PAX for embracing the Beatdown’s theme of no man
is “on his own” in F3. As we all go
through life’s ups and downs, it feels good to know that we have our F3’
brothers to watch our six. We are truly
our Brother’s Keeper!
NM Moleskin
For 4 years, the PAX have been enjoying F2 and F3 at the Morning Call in City Park after the Mothership. For most if not all of those coffeetaria’s, we have arrived to ice cold water to refresh us and been served “Hot” au laits, “Cold” iced coffees and for a brave few “Hot Black” coffees by our faithful waiter Mike. We all know that this past weekend was the last for Morning Call and there is some uncertainty whether Mike will come back with Café du Monde. Even if he does, he will be out of work for at least a month. So in true F3 fashion, an operation was drummed up. In a short week, what became known as Operation Big Tip was put into full effect to thank Mike for all of his service to the PAX. The PAX raised $349 for Mike and a Framed Picture signed by the PAX was delivered at Coffeetaria. YHC even noticed a tear in Mike’s eye. The PAX should be proud of their efforts. This is the best of F3.
Jackie Robinson once said, “A life is not important except in the impact it has on other lives”. Today, 42 men showed up in the soggy gloom to face the Mountain. Today, we caught a glimpse of the incredible impact F3 has had on a growing number of lives as we set yet another AO record for attendance.
“Life is not a spectator sport. If you’re going to spend your whole life in the grandstand just watching what goes on, in my opinion you’re wasting your life.”
No spectators here – we jumped right into the thing after the disclaimer and an awe-inspiring cartwheel demonstration by Crop Duster.
Brief mosey to Tulane’s front yard for an oval warmup
Side Straddle Hop x 25
Imperial Walker Squats x 20
Arm Circles Forward/Back x 15
Mosey to top of the Mountain via the stairs
11’s comprised of Leg Raises and Burpees
LBC’s OYO to wait for the 6
Merkins x 10
Mosey down the Mountain to Touchdown Jesus via stairs
Pax formed groups of 3
Pax 1 executed Squats AMRAP style at one end while Pax 2 held a Plank at the opposite end of the lawn. Pax 3 ran to tap out Pax 2 and take his spot so that he could then take Pax 1’s position doing Squats. Continued this rotation allowing each Pax to complete Squats, then Jumping Lunges, followed by Monkey Humpers. This is tough to explain in writing, but much tapping occurred and all were jolly.
DIZZY BEAR! – Traditional Bear Crawl that leads into a Reverse Bear Crawl upon Q yelling, “DIZZY BEAR!”
Merkins x 10
Dying Cockroach x 20
“This ain’t fun. But you watch me, I’ll get it done.”
It sure ain’t always fun, but it’s worth it.
I’ll leave y’all with one last Jackie Robinson quote as I think it ties even more directly into what we’re doing than the previous ones, “F3 is great.”
Lobsta (FNG), Grimace (FNG), Pops (F3 Cleveland), Monty (F3 Cleveland), Sesame Street (F3 Naperville), Crop Duster (F3 Naperville and visiting cartwheel extraordinaire), Gabrielle, Willie, King Kong, Medulla, Peppa, Douille, Saban, Sandbar, Brown Bag, Chiquita, Two Yutes, Fracsac, Bad Moon, Chowda, Jingle Vader, G-Spot, Bartman, Piranha, Landing Strip, Mariah, Reluctant Yankee, Flaming Lips, Giligan, Wash n’ Fold, Cavalier, Bones, Quincy, False Start, Cowbell, Angie’s List, Quarter Pipe, Tinkles, 86, Nine Lives
I took the time last night to plan a beautiful beatdown for the PAX this am. Unfortunately I over planned and I did NOT get to the special CHOPPA part of the beatdown.
28 PAX posted – It was a chilly 44 degrees but decent weather.
Not modeling good F3 form – we started at 531. We moseyed around the golf course lot to the bandstand in Oak Alley.
We started with a warm up: SSH x 20, Imp Walker Squats x 20, Peter Parkers x 10, and Parker Peters x 20. We sealed the warm up with 5 burpees in honor of Terabyte.
Then we ran a lap in Oak Alley and back.
Once we were back we did the 60-45-30 workout. AMRAP we did MERKS, PLank Walk, and Jump Squats
Then we did 45 sec Merks, 45 sec Plank Walk, and 45 sec Jump Squats, 20 sec rest
Then we did 30 sec Merks, 30 sec Plank Walk, and 30 sec Jump Squats, 20 sec rest
That was one full – exercise group.
After that we did a long mosey up Oak Alley around the golf course and back to the bandstand
We did 60-45-30 again with Burpees, Low Country Crab and Mtn Climbers.
Pushed it up Oak Alley for another lap.
Back to the shelter for one last 60-45-30.
We did dips, step ups left leg (sorry! no right leg – that left leg is going to be huge), and wall sits lifting legs
After that session was planning on a big finish with the right leg step ups sorry. better do those on your own and then my finale was going to be CHOPPA STYLE
Play the song CHOPPA STYLE
When he says CHOPPA style do a feet to hands jump, when he says choppa choppa plank jack and when he says who dey’ – do a merk.
Hopefully I get someone to let me do this in the next week!
27 PAX with 1 FNG managed to meet up on a windy, cool Wednesday morning. This is YHC’s first Q in 2019. Happy New Year!!! At 5:30, YHC gave his standard disclaimer and off went the PAX.
Warm-ups
Short mosey to the Fountain of Youth and did the following in cadence:
SSHs x 20
Windmills x10
Overhead Claps x 10
Seal Claps x 10
Slow Low Squats x 10
Picked a partner. Each team grabbed one coupon and jogged to the field in front of Audubon Zoo while holding the coupon overhead. Handed off the coupon to the partner if necessary so that he could do the same thing.
Partner Workout
Magically again, bunch of cones (dividing the field in halves) were set up in the middle of the field.
Part 1 – Starting in the middle of the field, each PAX ran toward his baseline marked with cones (about 10 – 15 yards) and performed 2 burpee jacks (which is a burpee followed by a SSH) and ran back to the middle and performed 15 patty cake merkins with his partner, rinse and repeat with 10 reps, rinse and repeat with 5 reps.
Part 2 – Starting in the middle of the field, each PAX ran toward his baseline with 2 burpee jacks and back to the middle and performed 15 synchronize big boy sit ups. Rinse and repeat with 10 and 5 reps.
Part 3 – Starting in the middle of the field, each PAX started off by running toward his baseline with 2 burpee jacks and back to the middle and performed 80 Thrusters as a team. While one PAX was thrustering (made up verb), the other PAX was in Al Gore squat position. Every time a PAX had to hand off the coupon to the other PAX and flap jack the exercise, each had to run to his baseline and performed 2 burpee jacks and ran back to the middle before the other PAX could do the thrusters. Rinse and repeat until 80 thrusters were completed by the team.
Part 4 – Starting in the middle of the field, each PAX started off by running toward his baseline with 2 burpee jacks and back to the middle and each team performed 200 Curls for the ladies (not girls). One PAX was doing the curls while the other one was in the reverse plank position. Every time a PAX had to hand off the coupon to the other PAX and flap jack the exercise, each had to run to his baseline and performed 2 burpee jacks and ran back to the middle before the other PAX could do the curls. Rinse and repeat until 200 curls were done by the team.
Part 5 – Same layout as Part 3 and 4 except the team had to complete 40 manmakers (burpees with lifting the block overhead at the end) While one PAX was manmaking (loving these made up verbs), the other PAX was in low plank position.
When finished, moseyed back with coupon overhead to the Fountain of Youth. Placed the coupons back to their beloved home behind the fountain.
2 Minutes of Mary
Flutterkicks x 20 IC
Dying Cockroach x 20 IC
Moseyed back to the flag right at 6:15 a.m.
COT Count-O-Rama 27PAX, Name-O-Rama, announcements, intentions. 1 FNG (Smalls). Smalls is a reference from an early 90’s movie Sandlot, which is about a group of young kids playing baseball. FNG’s real name is Ryan Mattingly. More importantly, he’s opposite of being small. “You are killing me Smalls!” I assume that’s similar to how Shorty got his F3 name. Our thoughts and prayers for one of King Kong’s 2.0’s upcoming allergy test-hoping for great results without any major reaction. We pray for a Saints victory over the Eagles on Playoffs Sunday.
Our thoughts and prayers for Mathlete and his family. RIP Terabyte. Really a sad day to hear of an F3 brother passing away this morning. Mathlete – We pray for mental and physical strength to you, your family, and friends. No one can ever prepare you for losing a family member. Only family and close friends and time can slowly heal the wounds. The response and prayers in Mumblechatter sum up why I’m glad to be part of F3. When we see one of our brothers in a bad place, we offer our help, if we can. Thank You all again for the opportunity to lead. Always a pleasure and honor to workout with the PAX. SYITG
I feel one of the core foundations of F3 is based in this mindset;”Challenge to Change”! If you read nothing more, I want to encourage you to step up and sign up to Q a work out with the mindset of at least 1 per month!
Due the “long” drive from Metry and a blocked road, the Q rolled in hot….dropping keys walking into the circle to give a disclaimer; essentially work out at your own risk! The “push yourself but don’t hurt yourself notation was given BUT with the following thought….don’t sell yourself short on working hard just because something is uncomfortable.
Q had pax break up into 2 groups – Mosey to the levee. Crossing the tracks into the muck the F3 mindset of “embracing the suck” was thrown out.
Circle Up for warm up: All in Cadence
SSH x 16
Toe touch down 3 count up rep count
Side lung x 16
Windmill x 16
1st Initiative x 2
5 squat jumps
Sprint up the levee
Walk down the otherside
5 Switch Leg Jump Lunges
Sprint up the levee
Repeat
45 sec plank
2nd Initiative x 2
5 Merkins with double climber (both feet to chest)
Sprint up the levee
Walk down the other side
Repeat 5 Merkin/Double climber
Sprint up the levee
Walk-down
Repeat
45 Sec Plank
3rd Initiative – 6 – 1 to
Start with 1 Burpee
Bearcrawl Up the levee
On top of the levee 5 PlankJacks
Run Down Backside
5 Shoulder Press
Quadrafilla (run backwards up the levee)
On top of the levee 5 PlankJacks
Run Down Frontside
Repeat starting with 2 Burpees, 3 Burpees, 4, then 5
4th Initiative – Partner Up x 4 (each Pax flip flops activity)
Partner plank taps x 5
Pax 1 holds feet of Pax 2 who wheelbarrows up the levee
Both Pax completes 3 Jump Squats
Run down the levee
Repeat until both have wheelbarrows up 2 times
5th Initiative – Accountability EMOM (Every Minute on the Minute)
Q set the timer 5 running minutes
5 Decline Merkins
Run up and over levee
5 Prisoner opposite leg up downs
Run up and over levee
Any time remaining on the minute is rest – Start again 2nd minute
Q stopped the Pax at 4 minutes as we only had 5 minutes to return
Q formed Pax into 2 columns (“lines” per Mariah) for an Indian run back to the flag.
30 secs and few Pax behind – 3 Purpees then down to a plank hold until the 6 arrived.
Count off – Name O – Announcements – Intentions
Prayer – Take nothing for granted – give thanks as well as give service to others. Open your heart to giving and receiving forgiveness.
Challenge yourself to lead – sign up to Q – if you need help there are plenty among your F3 brothers who would eagerly provide support and recommendations.
Thank you Yankee for staying to help put the Pax name list together.
On top of the levee 5 PlankJacks
Run Down Frontside
Repeat starting with 2 Burpees, 3 Burpees, 4, then 5
Seeing that I never Q’ed Wolfpack Mountan…ever! I decided to start 2019 a little differently. In fact, I have never Q’ed any uptown AO since the 2014 beginning of F3 or my second beginning in Sept. 2016. That’s an entirely different story for another time. Anyway, T-Claps to Yankee’s text reminding me of my date with destiny.
WARMUP
With 32 Pax strong, “we don’t need no stinking warmup.” I give a protracted disclaimer and we start with 10 burpees with much groaning and mumbling. After ignoring the uptown mumblechatter, I follow up with 9 burpees for a total of 19 for 2019. After we finish the warmup, we run to the base of the mountain.
THE THANG
We partner up and PAX 1 proceeds to run up the mountain backwards while PAX 2 does 5 burpees and sprints to catch up with PAX 1 and tags to switch until we get to Floor 4. From there, we take the steps to the top (skip 1-2 steps to make it harder)
We circle up for a little modified ‘Suck’. 2 minutes of SSH, Merkins and Jump Squats with a 1 minute cool down x 2. I had a little hiccup with my timer and only did a follow up 1 minute suck.
PAX 1 bear crawls about 40 yds while PAX 2 does Red Sun Supermans. After that cycle, PAX 1 does walking lunges while PAX 2 does wife pleasers.
6 MOM – 30 LBC, 20 Dying Cockroaches, 20 Hello Dolly and 20 Flutter Kicks x IC
With time running out, we proceed to do 25 Red Bull Smurf Jacks and 10 Merkins all IC. I’m hoping to get to 50 Red Bull Smurf Jacks one day but I digress. With 5 minutes left, we had back to the Virtual Flag
COUNTOFF, NAMERAMA, COT
With 32 strong, I was very honored by the showing and greatly appreciated the Uptown Pax accepting the leadership of a Lakeview foreigner. We welcomed two (2) doctors that Nip Tuck EHed and I hope that Quincy M.D. and Bonez make it back. Grateful for my brotherhood of F3 and prayers for God’s peace for those dealing with illnesses and the supernatural grace to lead well. May God bless your influence in 2019!
