F3 New Orleans

Tag: Bones

  • 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

  • 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!

  • Trench Run #7 – Mardi Gras 2022 – from Reluctant Yankee

    Thoth Sunday? MidCity Sunday? Bacchus Sunday? We don’t care – we just love to run the St Charles route early on Sunday am. 2nd to last day of Run Cajun Run.
    We met at Superior Seafood – for a very crowded route run.
    Ran out the door to check on my parade gear at the neutral ground – spot was mostly intact just had some new neighbors on either side of my gear.
    A light drizzle was in effect but the temp was warm!
    Angie’s List was happy to see the same lady from last year guarding her spot in front of the restaurant. King Kong was psyched to get his first Trench Run.
    We angered a bunch of route dwellers with our display of speed – lots of Boos.
    We were joined by Almonaster a bit late – he missed the flurry of the evening texts that changed the start time from 7am to 630am. Worth noting that typically we start the trench run at 6 but this year we opted into a little late sleeping.
    We ran down to Canal.
    We ran back to Napoleon/St Charles.
    We saw the trophy and pancake guys again.
    Chiquita dropped out of the run to join 6 dudes on bikes pulling a pirate ship.
    Willie dropped out to check on his parade spot.
    A final sprint for the last two blocks made for some entertainment for the parade people.
    Nice to get out and burn off some parade beers from Saturday or premeditated for Sunday.
    Let’s hope that Thoth gets its route back next year!

  • 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

  • Run Cajun Run day 9 – mini loops with a COP – from Reluctant Yankee

    Morning started off right – with a pre run to the AO with Popalock. I appreciate the push from POP the COP. Ran to the AO Set up a simple loop to help get mileage but I was surprisingly gassed on the shoulders too!
    We did a warmup COP SSH, Lunge around the clock, Roaches, and Jlos
    Then went to the shelter
    In chalk- 10 Hand release merks, 20 shoulder taps, 30 dips and 40 russian twist
    The loop went from shelter to rows (x 20) then around the track to the pull ups (amrap)
    then back to shelter. I completed 4 full loops – many pax completed 5.
    Then back to the flag for a 3 min of Mary sesh. LBT, penguins, freddies, plank jack, dying bug.

    Just want to get some mileage in and something for the body – focused on shoulders and core.

    Always a please to lead!
    We closed our COT with a prayer to accelerate our relationships.

  • Brickathon – from Rudy

    Loaded up the Mini with enough bricks for the expected Wolfpack Mountain crowd. Had to dig up a few extra pavers from the driveway just to make sure (and had to replace them quickly before the M saw them missing…). 530 rolls around – so lets get started.

    Circle up in front of Tulane for a real quick warmup. Some SSH, some forgetfullness (oh yeah, Imperial Walkers). Then gather round the Mini and start unloading the bricks – grab yourself 2 and head to the foot of the mountain. Fair warning to the PAX who were listening: the pavers were definitely heavier than the bricks. That would become more and more evident as the workout went on.

    At the mountain, lets start the WFT run up the mountain. Lots of chatter about “bricks” and “car windows”. Oh yeah, I guess that’s kind of a thing around the uptown parts. I did not explicitly mention “dont throw bricks at cars” in the Disclaimer. Perhaps I should have.

    Stopping at the halfway point, we planked for the 6. THen some Peter Parkers (quick 5 OYO burpees for Angie, who apparently never shuts the h**k up..), Then some shoulder taps (with bricks). Then WFT run the rest of the way up.

    At the top, partner up.

    1st round: PAX1 hand release brick-merkins, PAX2 bear crawl down the ramp a ways, then mosey back up. “A ways down” seemed imprecise enough for the PAX. And YHC, without glasses, was unable to distinguish light posts from other posts. So everyone just make the best of it.

    2nd round: PAX1 dying cockroaches (w/ bricks). PAX2: Mosey down, then Crab Walk up. El Wire insisted on more precise instructions again. So we’ll do 2 rounds each: Crab Walk up once, Walk Crab the other time (though YHC is still not sure which way is which).

    Might (or might not) have been a 3rd round. Alas, I don’t recall.

    Now time for groups of 3. Once again, YHC is reminded at how hard simple instructions can be for PAX during a workout. But eventually, everyone managed to get into appropriately sized groups. PAX1: run down the ramp and start Situps at the bottom. PAX2: Start Floyd Mayweathers (w/ bricks). PAX3: Run down the ramp (w/ bricks). Keep trading out, running up and down (as a team). Keep going for a while. Here’s where YHC lost out on the sooth, light bricks, and was stuck with the gritty heavy paver. That DEFINITELY made a difference for poor little ol’ YHC.

    Then – head to the Touchdown Jesus lawn.

    A few rounds of Bones (Wait, no Bieber) keeping time: 7 burpees on the minute, finish the minute with an exercise. Wanted to get through 7 rounds of this – but PAX started grumbling about being late. So had to call it off. Reload the Mini (I’ll give the Uptown PAX credit – they did a DARN NICE job of neatly restacking the bricks!).

    COT: 29 PAX. Lots of running stuff coming up. Call out our intentions, remember our victories, thanks and needs in a moment of silence, and finish up with a prayer.

    Thanks for letting me lead through a typically disfunctional Rudy workout!

  • Crazy 8’s – with a detour – from Reluctant Yankee

    A cold and damp gloom for a beatdown.
    I had the Q for a wet one ….ran to the Field across from the ZOO.
    Then we did a COP warmup
    SSH x 20, Imp Walkers x 10, Imp Walker Squats x 10, Hillbillies x 20 then Mtn Climbers x 20

    Mosey to the road that leads to the ZOO from Magazine.
    12 hard release merks at the crossing

    Mosey to the Birdwatcher statue (Audubon)
    Here we did a plank based exercise x 24 for each lap
    1. JLO 2. Plank Jack 3. Peter Parks 4. Park Peters

    Run back to the mid point of the 8. 12 hand release merks again.

    Mosey to the Magazine St entrance to the ZOO.
    1. LBT 2. LBC 3. Russian Twist 4. Freddie Mercs

    Complete a full 8 and rotate the exercise on every loop – restart at the top of the list.
    I completed 6 loops. Others completed 7.

    At the end we did Low Country Crab x 20.

    Run back to the FLAG. At the FLAG – we planked for the 6.

    COT:
    Gave thanks and gratitude for accountability and for maintaining relationships with old friends.

  • No Cancel Q! – from Sea Man

    Dropping temperatures buoyed our spirits as sixteen men of steel, 2 without sleeves posted in the first New Year’s freeze. All eager to show their metal, so much so Tinkles tried to steal my Q! Using some derogatory words, that I was feeble, gimpish, and have chronic halitosis, all of which is true, I would not be deterred!

    Off they went running like gazelles and me like Quasimodo.

    Quick warm up of IW, SSH, Arm Circles forward….and Reverse, into the plank position we pounced for 60 seconds of plank, 10 Mericans, 10 Peter Parkers, 10 Parker Peters, 10 more Mericans, and an additional 60 seconds of plank.

    A quick mosey to the shelter where we AMRAP through counts of 22-
    Left Leg Step Up
    Right Leg Step Up
    Left Leg Bulgarian SPLL
    Right Leg Bulgarian SPLL
    Dips
    Declines

    After each set we would lunge walk to Oak Alley and back!

    After completed a lap around the Alley, back for some Marry – LBCs, Box Cutters, Doctor W, Penguins

    Another lap around the Alley and some more Mericans and some more dips followed by the Alley.

    Last set was Merican Jacks, 4 plank jacks for every merican, sort of a Jack Web, followed by a call out marry, ending in pickle pounders of love!

  • Christmas Nostalgia on Canal St – from Sandbar

    YHC changed up the traditional route for a few Christmas stops. Text gathered below from various sources. Letmegooglethatforyou.com

    WWII MUSEUM – Andrew Higgins Blvd.
    From 1944 the true story of how American and German soldiers actually spent the night together in a tiny cabin in the Ardennes Forest, along the German-Belgian border, on Christmas Eve during the Battle of the Bulge. The senior german soldier said, “It is the Holy Night and there will be no shooting here.” The next morning he gave a compass and a map to the Americans to find their way home.

    ON TH LEVEE by the Aquarium
    Quick stop for the bonfires. Intended to light the way for “Papa Noël,” the Cajun Santa Claus, on his airborne journey to the area. Or, according to some sources, the bonfires may have also been a way of lighting the path to the nearest Catholic church for Midnight Mass. The origins of the bonfires tradition is unclear. They may date back to French Marist priests who came to Louisiana just after the Civil War to teach at local cottages, and adapted an ancient tradition that’s found throughout western Europe. Oral histories dating to the 1880s include mention of these fires.

    Then up Canal Street and all the glowing palm trees and the center of New Orleans Christmas tradition for over 100 years.

    DH Holmes 819 Canal (founded 1842, 800 block)
    What is now the Hyatt. The DH Holmes Christmas display was a must-see during the holidays. Also the clock which hung over its entrance was a favorite place for friends to arrange a meeting. All you had to say was “I’ll meet you under the clock” and everyone knew what you meant. A statue of Ignatius Reilly now stands under that clock.

    Maison Blanche (921 Canal)
    Now the Ritz Carlton. This department store was founded in 1897 by Isidore Newman, an immigrant from Germany. Maison Blanche is perhaps best remembered for introducing the locally popular Mr. Bingle (1948) Christmas mascot and for its landmark flagship store on Canal Street.

    We ran by the Roosevelt and YHC for a moment contemplated running through it’s bright and shiny foyer, but thought better of it.

    SEARS ROEBUCK 201 Baronne St.
    From the 1940s through 1979, Sears and Roebuck had a 4 story santa over the entrance, and it was a must stop and must see during the shopping rush along canal.

    Fast pace back the flag. Thanks for joining the nostalgic celebration and my birthday Q.

  • MISTLETOE #1, with coupons – from Sandbar

    Disclaimer followed by a quick mosey around the parking lot. PAX picked up bricks from YHC’s truck. 2.0s mad about having to load the truck with bricks. Builds character though.

    Cusack walk (bricks held overhead, as if it was an 80s boombox) to Oak Alley for SSH IC to warmup, followed by windmills and grass grabbers. Then Nolan Ryans IC and CPRs OYO. (Curls, Press-Ups, Rows 30 each).

    M-I-S-T-L-E-T-O-E, with bricks. Pax paired up. One Pax did the exercise while the other Cusack walked to the second light pole. Each Pax did 30 of each exercise, then moved to the next while waiting for their partner.

    Merkins,
    Imperial Walkers
    Squats
    Twists – LBTs
    Louisville Lips, AKA Muhammad Alis, AKA Floyd Maywheathers
    Elf of the Shelf
    T- -can’t remember the T?!
    One Armed Pickle Pounders
    El BCs

    Pax then moseyed to the shelter, bricks in hand for some wall-chair dodo birds and wonderbras with bricks, IC.

    Back to the flag for COT.
    20 PAX.