F3 New Orleans

Tag: Brown Bag

  • My cadence is PURE. Angie is Rotten inside. – from Reluctant Yankee

    Much afternoon debate on the cadence. After I made the PAX repeat their SSH until they followed my cadence this gloom – this afternoon the handheld devil box has been full of chatter about the call of cadence. Fun times.

    Humid gloom.
    24 pax including 1 FNG gathered for a TubeSteak led beatdown but TubeSteak is in Hawaii with the Navy this week so I volunteered to cover for him.
    disclaimer.
    Ran to the FIELD by AUDUBON ZOO.
    COP 1: SSH x until everyone got in cadence. Imp Scott Walkers Merks Mtn Climbers Roaches
    Ran to the Birdwatcher Statue
    Explained the Dirty MacDeuce
    Then we ran a long lap to Magazine St and back.
    COP 2: Slow Squats, Merks, Dying Bugs. Flutters x 12
    Long lap.
    COP 3: Lunges, Shoulder Taps, Hip Dips both sides x 12
    Long lap.
    COP 4: Bobby Hurleys, Staggered Merks, Lil Baby Obliques both sides x 12
    ***Angie’s list full of hot air – let it fly today – so bad I almost barfed. Thats AL.
    Long lap.
    COP 5: Monkey Humpers, Plank Jacks, Freddie Merks, and Low Country Crab
    Ran to soccer field for more CORE.
    Russian Twist, LBC, Scissor Kicks, Plank Walk and JLOS. x 20

    Ran back to FLAG. Southern Gentleman, Yankee Agressor, Nolan Ryans both sides

    CLOSED WITH A CIRCLE OF TRUST.

    We named FNG – THIRST-ON

    Peace-RY

  • 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!

  • Workout Tribute to Cardinal’s VQ – from Willie

    Like many AOs around the country, we paid tribute to the passing of Cardinal by performing his VQ workout in the big mountain at WPM. All of the running referenced in the workout was done up the mountain. In addition to Cardinal’s workout, I did bring a bluetooth speaker and a new playlist for 2023. If any of the PAX wanted to skip a song, the entire PAX incurred a 10 burpee penalty. Cardinal’s workout is already stacked with burpees, so the PAX endured some pretty rough music. We were almost skip free, but @douille pulled a skip at the very end…. Not a surprising move from @douille. Cardinal’s VQ workout is as follows:

    Warm-o-Roma

    15- Side Straddles Hops
    10- Tempo Merkins*
    10- Flutter Kicks Double Count
    10- Little Baby Arm Circles Forward
    10- “ “ Backward
    10- Hallujahs
    10- Knoxville Cherry Pickers*
    20 Sec. Samson Hold*
    PHELPS it out
    10- Willie Mayes Hayes

    Workout
    “Card’s Run and Repeat”

    5- Burpees – We suggest a moment of silence for our brother Cardinal after completing this first set. -Rampart Burpee Counter 10
    Big Boys
    Heels to Heaven
    Run to the sign and repeat (each run to the sign is 160 meters)

    10- Burpees Burpee Counter 30
    Little Baby Crunches
    Mt. Climbers Double Count
    Run to the sign and repeat

    15- Burpees Burpee Counter 60
    Air Squats
    Freddy Mercury’s
    Run to the sign and repeat
    When you return hold squat until all Pax have finished

    As a group if there is time

    20- Burpees Burpee Counter 100

    At the COT we offered up intentions to Cardinal and his family. It’s always an honor to lead such a great group of 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

  • Hands free – Argentina won the cup! – from Reluctant Yankee

    YHC had the Q for a Monday chilly skinny. 18 PAX circled up for a quick disclaimer kind of and we were off joined by a FNG-soon to be named Hands Free – Headlocked by Whopper.
    Took off to big field across from Zoo.
    Warmup COP SSH x 20, Imp Walkers x 20, Shoulder Taps x 20, and Roaches x 20
    Run over to the Audubon statue for a modified Dora.
    Partner up – Plank Jacks for #1 while #2 runs a lap – then flip flop
    Then Dips for #1 while #2 runs a lap – then flip flop

    Then we ran to fly by the river for a COP –> walking plank, hip dips, jlos, and nolan ryans

    Then we ran to the hill. Merks 20 run over the hill drop 4 and do 16 merks repeat and drop by 4 again to 12 drop to 8 and drop to 4.

    Indian run off the FLY – RUUUUUUUUUUUUUUNNNNN! TRAIN.
    We didn’t make it – TRAIN blocked us but lucky us only one car.

    Ran to the LABRYNTH. I swept the 6 with the 29 year old FNG -Hands Free and even though he said the workout wasn’t hard he was suckin air a la Jingle Vader. LOL.

    At the LAby we did 20 Dips, 20 Wife pleasers using the bench and 20 decline merks.

    Ran to the flag for the complete 2.35 mile loop.

    Nice Monday gloom!
    Always fun to lead. See you on Friday for my next FROZEN Q.
    Peace – and Gratitude.
    RY

  • A backblast for Bogey in the Mists of Misty Mtn – from Reluctant Yankee

    I have been able to post for some Saturdays recently – a nice change after a year of Saturdays full of early volleyball matches and activities. I am RELUCTANTLY writing a backblast after mostly quitting on the habit of recording the actions of men committed in the gloom. Not all regions write them. Its not a required rule. During the PANDEMIC we quit putting a focus on the process of recording this. I used to value it but really for the last 36 months – I didn’t see the point other than recording the date and actions of the men who got their butts out of bed. However I was recently at a Christmas party with BOGEY and man that guy guilted men back to the habit – he is dying to read and see what he missed. The thing I value the most from a backblast isn’t the ideas for future workouts but rather the recording of the date and who posted – especially for FNGS. So after a year or so they can look back and remember who Qd and what they did. I guess that’s the loss to me. I honestly haven’t read anyone’s backblast in 2 years. Bogey informs me that I am missing out on some great creative writing.

    Today we posted in the a real GLOOM. It was thick. I couldn’t see past the steeple of Holy Name. I took the Q yesterday’s gloom when I asked GABRIELLE who might be the Q in charge- his answer was no one yet. My cousin F3 HUEY – Austin Jones – was planning on a rare post – so I stepped up and took the lead.

    We ran to the base of Misty Mtn for SSH x 20, IMP WALKS x 20, Merks x 20 and Roaches x 20.
    Then at the base – we sprinted up the inclines and mosey’d on the flats up to the 4th floor. Here we circled up again and focused on our obliques. Hip Dips x 15 L and R, NOLAN RYANS x 20 L/R, and LB-Obs x 20 L/R, Bird dogs x 15 – slo
    Then we ran the incline and mosey’d the flats up to the 6th floor. Here we used the wall for wall sits, wall sits with leg lift R/L, wall base walking plank and 15 decline merks feet on the wall.
    We ran the incline and mosey’d the flat up to the 7th floor. Here we circled up for the 12 days of Christmas. 1. Burpee 2. Imp Walk Squat 3. Merks 4. Shoulder Tap 5. SSH 6. Bonnie Blairs 7. Freddie Mercs 8. Shoulder Taps 9. Plank Jacks 10. JLOS, 11. Flutter Kicks 12. LOW COUNTRY CRAB
    WILLIE had to cut out early to the ACT. Good luck getting yourself into college.

    After ROUND 7th we took a break with a LAP down a floor and up a floor.
    That was time so we mosey’d back to the FLAG.
    COT: Enjoyed the accountability, enjoyed the fellowship, prayed for family
    BOGEY – IF you read this – Thanks for the push to get back to writing BACKBLASTS. I promise a personal commitment to writing BBs again. Thanks for the accountability. You the man.

  • 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

  • Less Than or Equal to One Man Left Behind – from Tinkles

    Last week we had some aggressive workouts. Llama is still somewhere on the golf course. We think he will be back. With that in mind we stayed centered on the flag but were still able to get some quality time in!

    Warm Up:
    SSH x 30, IW x 20, FAC x 20, RAC x 20, Mountain Climber x 20.

    Beat down:

    1/2 mile loop with station for 30 LBCs, 20 Squats, 10 Merkins. Pax covered a range of 2-3 miles.

    Count off, Namorama (Welcome FNG Wilson!), Intentions, Prayer.

  • Mini Murph Mountain Misogi – from Sandbar

    YHC was so impressed with and envious of the 55K Pax (way to go @Rudy!) that I started thinking how we could reach for something strenuous in the 45 minutes of WPM. A ‘misogi’ is a pop exercise physiology term for an physical endeavor that is intended to extremely challenging and perspective changing. I think the 55K was exactly that. Two rules with misogi: they should have maybe a 50% chance of success, and nobody should die. Check out Michael Easter’s book, “The Comfort Crisis” for a great piece on this.

    On August 23, 2019, YHC introduced The 5 Mountains to WPM, with ‘mixed’ results. The PAX have revisited that path several times over the last 3 years, but the opportunity was there to expand on that base. Given the 8/23/2019 experience, YHC urged the PAX to pre-hydrate and buckle up.

    We gathered in the gloom and YHC insisted the PAX organize in groups of 4 of similar speed – one to run for help and two to carry the body.

    YHC laid out the route between the 5 mountains, but with 10 burpees at the bottom and top of each mountain. That’s a burpee century if your counting @bolt ! Then YHC added some lagniappe – a stop off at the ROTC pullup bars for a quarter Murph (with no vests, but about 3.25 miles running). 25 pullups, 50 merks, 75 squats. YHC also urged the PAX to stays in groups and modify as needed.

    I had no idea if this was possible in 45 minutes.

    YHC set off with @couch, @king kong, and @meatball. The other PAX were close on our heels. After the first 2 mountains, we checked our time and decided to go for the Murph as well. At mountain #3 (Reilly garage) YHC started to feel a little woozy near the top. By the 4th mountain, merlot was tickling my tonsils. After the ascending burpees at Mountain #5, it was just about putting one foot in front of the other to get up the stairs. By then there was a welcome pouring rain to cool us off.

    And back to the flag. 44 minutes and 30 seconds. We did it. Thanks to the PAX for accepting a friday morning CSAUP challenge.

    COT and @king kong asked everyone to send birthday wishes to his wife. Man is he going to regret that one. Btw, shout out to our PAX @Lulu, who is one of the engineers at Boeing working on the Space Launch System for NASA -Michoud. Looks like they will send a rocket to the moon this week. Sometimes it IS rocket science.