F3 New Orleans

Tag: Brown Bag

  • 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.

  • 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

  • 11’s Up The Mountain

    It was a lovely morning for 19 men to meet in the gloom to grow and improve themselves.  DISCLAIMER!  Let’s mosey… circle up in front of the Tulane sign:

    -SSH x 30 IC

    -IW x 30 IC

    -Mt Climbers x 30 IC

    -Arm Circles x 30 IC (10 ea dir; front/back/chinook)

    -J-Lo’s x 20 IC

    Let’s head to the bottom of the mountain.  Column of twos and Indian Run to the top.  It’s time to bring 11’s back…we just don’t do them anymore.  At the top, on your own, run to the bottom of the incline, do 10 crossfit merkins, run back up and do 1 WWII sit-ups…run back down and do 9 crossfit merkins, run back up for 2 WWII sit-ups, and keep going until reversed.  After a couple of the young studs finished and planked, the rest of us stopped where we were and headed down the mountain to the lawn in front of touchdown Jesus for some Mary.

    That was fun and we still have time for more Mary:

    -LBC x 30 IC

    -Penguins x 30 IC

    -Flutter kicks x 20 IC

    -Hello Dolly’s x 20 IC

    -Wife Pleasers x 20 IC

    Plank Time: Full Plank, Low Plank, left arm up plank, right arm up plank, low plank, full plank

    Hurry up to the SF so we’re not late and RY chews us out….countoff, namerama, announcements, shoutouts and a prayer.  Welcome Skid Mark from F3-South Wake, NC.   It was a pleasure to lead.  I look forward to the next time.

  • 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!

  • The bear went over the mountain

    The PAX gathered at the AO in the refreshingly cool morning gloom, and as Brown Bag was not wearing a parka, YHC knew it must be just above 50 degrees.

    Standard disclaimer and mosey around the track with a hard right turn across Magazine St, through the bollards and around much standing water to relative high ground in the oak alley.

    Warm up COP

    5 burpees OYO , SSH x20 IC, Peter Parkers x20 IC, 5 burpees OYO, Sealjacks x20 IC, ParkerPeters x20 IC, 5 burpees OYO, Smurfjacks x20 IC, Mountain Climbers x20 IC, 5 burpees OYO, plankjacks x20IC

    Mosey down magazine to the field in front of the zoo, which was looking like a lake. Much mumble chatter about puddles and wet shoes. We modified to the parking lot, using it as a large rectangle for cycling through BLIMPS at the corners. 5 Burpees, 10 lunges (2 legs is one), 15 Imperial Walkers, 20 merkins, 25 Plankjacks, 30 squats.

    PAX then assembled in two lines for Indian run across the levy to the ‘fly.  One large pool of water disrupted the smooth flow of the indian run formation with PAX tacking starboard and port to avoid it, except for Sea Man, who would not be deterred by mere water and kept his line straight down the middle of it.

    PAX assembled at the molehill at the end of the soccer fields.

    We then bear crawled up over and down the other side of the mountain, to see what we could see.

    On the other side we did 30 LBCs, then moseyed back around the mountain and reassembled.  Up and over the mountain again, but the second time we planked until all assembled, then Jack Webb 7s (merk followed by 2 air presses, to 7 merks) . Bear crawl back over the mountain to Jack Webb’s meaner brother, the Iron Hulk 6s. (merk followed by 4 air presses to 6 merks). Bear crawl back over the mountain.

    4 trips over the mountain and we were out of time.

    fast mosey back to the flag, COP, announcements and intentions.

    Thanks for the opportunity.

     

  • Record Breaking Workout

    A record 26 PAX showed up Wednesday morning to the heavy, humid smell of duck shit. We ran quickly from that spot in order to introduce the PAX to some special hip-loosening yoga stretches. Seaman got a little too excited about these and had to be publicly asked to stop the #mumblechatter. Yankee rolled in hot, as usual, and caught up in time for some downward dog action. From there we took with some run/sprints, burpees, then some BrownBag special – defensive basketball slides. We stopped at the fountain for some power-ups, etc., then continued the run around the park to our soft, special, wet golf course green. BrownBag whipped out another special with some Climate Change – PAX in the Al Gore, tree-hugging position. We finished off with some more run/sprints before being welcomed back to base with the comforting smell of duck shit once again.

    PAX posting (courtesy of Yankee’s memory):

    Gabrielle
    Sandbar
    Saban
    Jingle Vader
    Rev Sox
    Jadaveon
    R. Yankee
    B. Bag
    Chiquita
    Seaman
    Tinkles
    Tito
    Angie’s List
    Moist
    Medulla Oblongata
    Bartman
    El Wire
    G-Spot
    3-way
    Nip/Tuck
    Cavalier
    Willie
    ​Peaches
    YSR
    **Missing a 2 or 3

  • The Other Mountain

    Fun time in the gloom this morning with a great turnout.  Obviously inspired by Hawg’s presence, the PAX amped up the mumblechatter to near-Metry levels and kept it going throughout the workout.  After a quick disclaimer, we took the traditional stroll up and down the Avenue and set up in front of the Tulane sign for warmup (all IC):

    • SSHx25
    • IWx25
    • Merksx15
    • LSSx25

    Short mosey to the Loyola music building for BLIMPS, starting with 10 burpees and increasing in increment of 5.   Hard run from there down Calhoun to Freret.  At mini-WPM, alternate sprint/jog up the parking deck, stopping at each level for a different exercise OYO until Q says halt (about 30-35 reps each):

    • Level 2: Mountain Climbers
    • Level 3: Plank Jacks
    • Level 4: Peter Parkers

    At the top of MWPM, we partnered up for some core work.  Partner 1 ran down then up the stairs, while Partner 2 did the prescribed exercise, then flapjack:

    • V-Up
    • LBC
    • Russian Twists
    • Box cutters
    • LBT

    Short on time, we hurried back to the flag for the count, name-o-rama, and prayer.

    -Mulligan

  • Is that Love in the Air? No, it’s duck s**t.

    Ash Wednesday and Valentine’s Day don’t coincide very often.  It’s a confusing mash-up.  What to do?  After the Disclaimer, THE THANG:

    Warm Up at the Newman(?) Bandstand:

    • SSH 25xIC
    • Low Slow Squats 25xIC
    • Frankensteins 25xIC
    • Mountain Climbers 25xIC

    Mosey about a quarter of the way around the park counterclockwise, for a Ring of Fire: bear crawl counterclockwise (avoiding the duck greetings), then the PAX do 7 merkins each around the circle; then more bear crawls counterclockwise (avoid the light pole!), then big boy situps 10xIC.

    Continue moseying to the front of the park at the fountain:

    • Derkins 20xIC (stop complaining: YHC cut it short)
    • Right-Leg Step Ups 20xIC
    • Dips 20xIC
    • Left-Leg Step Ups 20xIC

    Mosey to the Hurst Street entrance for some Mary:

    • LBTs 25xIC
    • Flutter Kicks 25xIC
    • Penguins 25xIC
    • Hello Dollys 25xIC
    • Russian Twists 25xIC

    Indian Run in two lines to the gym near Magazine, where the PAX broke up into four groups:

    • pull-ups 10 for the count
    • lunges AMRAP
    • merkins AMRAP
    • squats AMRAP

    Mosey across the golf course for a wrap-up with Countoff, Name-O-Rama and COT for Lent and Valentine’s Day.  Thanks for letting old timers be the Q, Jingle Vader