F3 New Orleans

Tag: Catfish

  • It’s about that time for….

    A disclaimer? No, that’s just what we have to do at the beginning of these beatdowns.  So, with a disclaimer, we are off!

    Mosey to lawn in front of Loyola for warm up with a little help from my friends!

    • Alternating Open Gates IC X20
    • Imperial Walkers with help from Gideon IC X20
    • Kim Jong Uns aka Supreme Leaders IC X20’s
    • Low Slow Squats with help from Thumb Wars IC X20
    • Olivia Newton John’s IC X20 (brought these PAX-pleasers from the Fly Q)

    Nice job Triple Shift for suggesting Co-Q’s to newish PAX to help them get acclimated to leading.  I think it will pay off. 

    Mosey to bottom of Mountain for:

    Here it is…It’s been awhile…Yes it’s time for…Indian Run to top of Mountain!  PAX form 3 lines and up we go!  Can’t remember last time we did this at WPM.  6 floors, Incline run with sprints, 80 plus degrees with Heat Index in the 90’s.  We got this PAX!  Let’s GO!

    Ok.  That was tough. 

    At top, partner up for B.O.M.B.S. All below counts are cumulative.  PAX one runs down top ramp and back to top running backwards while PAX two completes exercises.  Flapjack till reps are complete.

    • 50 Burpees
    • 100 OH Press in People’s Chair
    • 150 Merkins
    • 200 Big Boy Sit-Ups  (had to modify these to 150 because they were taking some time)
    • 250 Squats (modified these to 200)

    Got some comments on mumblechatter about butt-burn from the Big Boy Sit-Ups.  I call that Character Building!  My job is done.

    Down stairs and mosey to Bench’s for:

    • Bulgarian Split Squats L IC X15
    • Dips IC X20
    • Bulgarian Split Squats R IC X15

    Time is running short.  Mosey back to flag for count-off, name-o-rama, intentions and prayer.

  • Blimping up Wolfpack Mountain

    It was a sticky morning at Wolfpack, there was a bit of milling around and a sense of restlessness amongst the PAX so we started with: 10 burpees, Then mosey to Loyola entrance for: SSH x 25 Windmill x 20 Red bull smurfjacks x 20 Mosey to the base of Wolfpack mountain BLIMPS to the (2 is 1) top, stopping at each end of the garage, repeating when complete with squats, in total: Burpees x10 Lunges x 20×2 Imperial walkers x30x2 Muricans x 20 Plank Jacks x 25 Squats x 30 Mary while we waited for the 6 Then plank to chatarunga runx30x2 Protractor for 2 minutes. Mosey to the benches at bottom of Wolfpack Real Fredy Mercury x 20 Crunchy Frog x 20 Mosey to holy name Stacked foot stagger hand muricans x15x2 American Hammer x 20, then doubletime to 40 Mountain Climbers x 20, the doubletime to 40 and good times were had by all.

  • Emergency Free Renaissance

    YHC arrived at the Renaissance AO a solid 2 minutes before kickoff with 4 other Pax eagerly awaiting my arrival. Each Pax was a HIM looking to kick off their Sunday right. As War Eagle pointed out at the Mothership on Saturday, the Q should always carry a phone in case of an emergency. So, YHC zipped the phone in his FlipBelt, gave a brief disclaimer and got right to the warmup:
    SSH IC x 31
    Hillbilly’s IC x 15
    Abe Vigodas IC x around 8 or 9 – Remember that reference to the phone in the FlipBelt? Somehow, Siri thought we had an emergency, and she called 911. YHC heard her speak around #4, but what she said didn’t sink in until around #8. Upon pulling out the phone, YHC saw the 911 call had gone through and hung up. YHC was apparently no match for NO emergency services, as a call came right back. A sincere apology followed, and the call was disregarded. Let’s move on….
    Grass Grabbers IC x 10
    Peter Parkers IC x 20
    Mountain Climbers IC x 20
    Arm Circles IC x 20

    First up, help a brother out. Tanner that is. Line up on tree #1 and do the following, all while looking for the infamous lost Fob lost at the Muscleship:
    Tree #1 to Tree #2 – Bearcrawl followed by 5 Burpees
    Tree #2 to Tree #3 – Lungewalk followed by 5 Burpees
    Tree #3 to Tree #4 – Bearcrawl followed by 5 Burpees
    Tree #4 to Tree #5 – Lungewalk followed by 5 Burpees
    Sprint back to Tree #1
    Spoiler Alert – No luck on the Fob……

    Mosey to the Foundry for Station Set #1
    Split up in two groups, a group of 3 and a group of 2.
    Group 1 – Merkins IC x 20 (timer)
    Group 2 – 90 degrees flexed arm hang
    Flapjack for 3 full sets.

    Mosey to the bike trail for Bataan Death March. An Indian Run where the last man drops for 3 Burpees and then sprints to the front of the column. As the sprinter is passing the new last runner, the new last man drops for 3 Burpees. Continue for a full lap, or about a mile.

    Return to the Foundry for Station Set #2
    Station 1 – Run to Bike Trail, complete 5 Burpees and run back (Timer)
    Station 2 – Dips – AMRAP
    Station 3 – Squats – AMRAP
    Station 4 – 90 Degrees Flex Hang
    Station 5 – Big Boi Situps – AMRAP

    Mosey back to the Flag. With 1:30 remaining, fill it with ISI challenge. Each Pax completed 1:30 of the mobility challenge, the other 2:10 are on you!

    COT
    Count off, Name-o-rama, Announcements, Intentions, closed with a prayer to the Sky Q.

    NMM

    If ever there was an emergency, YHC proved today that he stands at the ready. The summer heat and humidity is really on us, even at 0600 to 0645!

    Coffeteria was great as always. Glad to see the Renaissance AO is getting some love! Thanks for posting with me today, and thanks for allowing me to be a part of F3!

    SYITG


  • Renaissance 2019-08-04

    Had a good turnout today, with 5 PAX total: Catfish (Q), Chips, Triple Shift, Tanner, and Smooth.

    Started with a quick mosey around the museum, then side sraddle hop in on the adjacent lawn. Went right into a Wilt Chamberlain (sprint 3 tree lengths, 100 LBCs, sprint, 100 squats, sprint, 100 flutter kicks, sprint, 100 jump lunges. Then went down to our faces for some Worst Merkins Ever (Wide Merkin, Regular Merkin, Diamond Merkin sequences – see the Exicon for more detailed description). From there we moved to the light posts for a route 66 with burpees.

    Mosey to the fountain for some incline Merkins, followed by left and right step ups, then some low slow squats.

    Moseyed to the Foundry for a one minute hang, followed by a one minute snake jump, then another one minute hang, followed by one minute of LBCs, then a 30 second hang, followed by a minute of merkins while our arms were still burning. Kept the heart rate up with some more side-straddle hop.

    Moseyed back toward the start point, with a quick sprint around the museum to finish strong. Name-o-rama, COT, coffeeteria.

    Great start to the week! Thanks to all who attended and participated.

  • Backblast – Mothership 2019-07-27

    Another lovely (if slightly rainy) day onboard the Mothership at City Park.  Attendance stood at 15 total, with 13 existing members and 2 FNGs.

    The following members were in attendance: Catfish (Q), Two Yutes, Heisenberg, Fracsac, Thumb, Beloch, Reluctant Yankee, Gideon, Angie’s List, Medulla Oblongata, Angel Dust, Gumby, Pop Tart

    Our FNGs were Uncut and Tabloid. Welcome Dudes

    Today’s activites started with a mosey out to the Peristyle for a little Side Straddle Hop, Hillbillies, Overhead Claps and Imperial Squat Walkers. PAX then moved to their faces for Peter Parkers, Catalina Wine Mixers, and Plank Jacks. On to our sixes for LBCs, Flutter Kicks, and Tin Snips.

    PAX then took a quick run to Marconi, then back to the benches in front of the Peristyle for 50 Box Jumps OYO, Smurf Jacks, and Jump Lunges. With legs burning, PAX lined up for an Indian Run to the Foundry.

    Since Muscleship occupied the Foudry, PAX moved to the grass beside the Foundry for Jack Webb (counted up the FIFTEEN, way to push guys!). PAX then did five minutes of ten burpees per minute (i.e. 50 burpees total).

    PAX then moseyed to the mini-foundry (a.k.a. The Refinery). Pax split into groups of 2-3 for pull ups, Merkins, Squats, Snake Jump, Dips, and Burpees.

    PAX then moseyed back to the Great Lawn, and then to the flag for count-off, naming, and COT.

    Thanks to all who participated, it turned out to be a great workout!

  • Braving the Mountain through the Harsh Mist and Drizzle

    Although lightning and thunder was forecast for Friday morning, the city of New Orleans was lucky to avoid the worst, especially after Wednesday. So 31 PAX gathered on a gloomy, humid, damp Friday morning intent on running some ramps in a parking lot for no reason other than the fact it’s hard.

    A brief, yet still somewhat rambling disclaimer was given, and at 5:30 we set off to get after it.

    Warm-up

    Mosey up St. Charles and back down to grassy area in front of Tulane for a quick warm-up of

    • SSHx20
    • ISWx20
    • Peter Parker Peter x20 each
    • Arm Circles 10/10
    • 10 burpees OYO to clear our heads of the backwards counting that always throws YHC off.

    Mosey to the base of the Mountain for

    • 10 Merkins I/C, sprint one ramp, mosey one ramp
    • 10 Burpees OYO, sprint one ramp, mosey one ramp
    • 10 8-count bodybuilders OYO, sprint one ramp, mosey one ramp
    • 10 angle grinders I/C, sprint one ramp, mosey one ramp
    • Bernie Sanders one ramp, mosey one ramp

    When we arrived at the top, it was a bit damp for the work we needed to do, so we headed down a level for some Catch Me if You Can in 3 rounds and 3 lines to keep it moving:

    • Rd 1: Squats while everyone else holds Al Gore; (when the person in front of you hits 5, you start, at 10, you run down a ramp and back up the stairs and back in line)
    • Rd 2: jump squats
    • Rd 3: jump lunges

    Next, a little tabata for fun. Nothing quite gets the heart rate up like some high intensity tabata. 25 on/10 off. 8 exercises, crowd choice. We ended up doing:

    • flutter kicks
    • Box cutters
    • Burpees
    • 8 count bodybuilders
    • merkins
    • LBC’s
    • 2 other exercises I cannot remember

    The rule was, if you don’t remember the exercise you suggested when it’s up, then we do burpees. Incidentally and unrelated, everyone remembered his exercise.

    Finally, some Mary to seal the deal. 5 exercises

    • American Hammers (FracSac)
    • Leg raises (King Kong)
    • 3 exercises by YHC I cannot remember

    Mosey back to the Flag and arrive exactly at 6:15… or you know, right around that time. COT, name-o-rama, and a prayer of thanks. Thanks for letting this lakeview pax lead the uptown workout.

  • Stairway to 7

    16 men met in the early morning sweltering humidity known as a typical NOLA morning gloom in July.  QIC was anxious to get back to an F3 regiment after returning from a beach vacation where most exercise was pulling chairs and ice chest to and from the beach….oh and a fair amount of adult beverages!  Thinking most that might show up for his Q would anticipate a block beat down, thought was given during the 4 hour drive home as to how this Muscleship Q would go.  Ah the tree line near NOMA brought back memories of one of the toughest obstacles ever done…..the climb of stair way to heaven (details given during the workout, you had to be there to understand).  So using this as motivation the stair way to 7 was concocted!

    Disclaimer then encouragement that in order to grow one has push beyond one’s comfort zone!

    Mosey around the field, then line up tree alternating legs 7 each front leg lifts, right then left side lung.

    Circle up – all in cadence x 7

    Peter Parkers

    Merkins

    Scorpion kicks left & right leg

    Country crab leg lift to a dip

    Side Straddle Hops

    The journey to the stairway to 7!

    1st Climb UP:

    Line up tree 0

    One double under

    Run to tree 1

    Two Merkins

    Run to tree 2

    Three double unders

    Run to tree 3

    Four Merkins

    Run to tree 4

    Five double unders

    Run to tree 5

    Six Merkins

    Run to tree 6

    7 of each double under / merkins

    All of finish go directly to plank waiting and active recovering until the 6

    30 seconds rest

    1st Climb DOWN – Descending double

    At Tree 6

    7 ea double under / merkins

    Run to tree 5

    6 ea

    Run to tree 4

    5 ea

    Complete the descent until tree 0 reached and 1ea double under / merkin

    1 minute rest

    2nd Climb UP

    Same concept except this time the effort doubles

    Tree 0

    2 Carolina Dry Docks

    BEAR CRAWL between trees.

    Tree 1

    4 Carolina Dry Docks

    Then

    6, 8, 10, 12, 14

    Again once finish hold a plank and wait with active recovery.  30 secs rest

    2nd Climb Down

    Same concept except this time add plank jacks after Dry Docks

    At Tree 6

    14 ea Dry Docks /  Plank Jacks

    Run, Mosey or Slow Mosey between trees

    12 ea

    same

    10 ea

    Complete the descent until tree 0 reached and 2ea Dry Docks / Plank Jacks completed

    3rd Climb Up

    Partner up

    At Tree 0

    Pax 1 sits with arms extended out in a cross; Pax 2 performs a Merkin then jumps over one arm of Pax 1 and completes another Merkin.

    Pax 2 and Pax 1 flap jack the movement.

    NOW Pax 2 on the ground flips to extend legs for Pax 1 to grab in order to wheelbarrow to Tree 1.

    At tree 1 Pax 2 remains on the ground, extends arms Pax 1 will do the Merkin/Jump over 2 times. Then flap jack the movement.  This time Pax 1 will be the wheelbarrow to tree 2.

    This continues to tree 6 with the Merkin/jump over rising to 7 each side.

    Once complete mosey to get water.

    Final Climb 7 min AMRAP: (2) 3 min with a 1 min rest in between

    7 squat jumps

    7 incline merkins

    7 decline merkins

    Run across the short width of the field and back

    repeat

    Circle Up for Mary:

    2 min plank – start at low plank 30sec – rise to high plank 15sec then in cadence 7 opposite hand to foot touches, transition back to low plank

    1 min rest

    Rinse and repeat.

    Then in cadence 7 scoops, 7 flutter kicks, 7 V Ups

    Head to the flag……wait 1 minute: 7 Burpees OYO

    DONE!

    COT – Life is a bless and we know not the day or time.  Reflection of the 4 young girls (3 recent LSU graduates) that were tragically killed in a helicopter crash over the Holiday week.  Stay focused to be appreciative, open to forgive as well as being forgiven.  God Bless!

  • Renaissance 2019-07-07

    Wonderful day out at the Park with a fine turnout: Catfish (Q), Hokey Pokey, Swamp Cox, Smooth, Fracsac, and Tackleberry (Visitor from South Carolina).

    Started the workout with a brief warmup of Side-Straddle hop, Imperial Squat Walkers, “Hop” laps up the museum steps (x5), and jump lunges.

    Moseyed over to the Fountain for left step-ups, Derkins, Right step-ups, Incline Merkins, 8-count bodybuilders, and box jumps.

    From there we headed to the field for some varied “animal” movements. First we did bear crawls for a tree length, followed by boo-boo bear crawls for a tree length, then boo-boo bear crawls (opposite leg) for a tree length, with 10 merkins afterward. Each pax did 10 burpees at the end. Followed this with some core exercises (LBCs, flutter kicks, and box cutters).

    Returned the other way with Duck Walk, Crab Walk, and reverse Crab Walk, again for one tree length and with 10 merkins after each, 10 burpees upon completion. Again, core exercises: Dying roaches and Tin Snips.

    From here, moseyed to the Foundry. PAX did the following:

    Hang 1 minute, then low slow squats, hang 45 seconds, then low slow merkins, hang 30 seconds, then 10 pull ups OYO.

    Moseyed back to flag to conclude. Thanks to all who participated, it was a good one!

  • Fly and Die

    Gnarly little beatdown planned to work the heartrate in preparation for the Gnarly Nutria. Some highlights: Gatsby’s 2.0 Flying on the flats and dying on the Stairs, Angie’s List’s colon blowouts, El Wire’s hand signal at the video breakdown, the random plastic buckets at the top of WPM, the heat in the stairwells… 29 PAX for a 5th of July run through of WPM!

    Good luck to PEPPA who has his first flights for Southwest this afternoon.

    A good morning then jog over to WPM.

    Disclaimer on the MTN.

    SSH X 20, IMP Squats x 20, Jlo-s x 20 and Merks x 20

    Up the stairs to the top of WPM

    On the TOP – we did Bicycles x 20, Low COuntry Crabs x 20, Dying Roach x 20 and RTwist x 20 — Then we did a loop – down the stairs and up the opposite stairs.

    Did Squats with Sally DOWN/ UP – (FLower by Moby)

    Then another stair loop

    Did Plank Jacks with Merks for Roxanne by the Police. Every Roxanne – merk Every Put on the Red Light = Plank Jack

    Then we did another loop on the stairs.

    At the TOP we used those giant plastic bins to do Dips x 20, Decline shoulder taps x 30 OYO, Bulgarian Split Left x 20, Incline Merks x 12, and Bulgarian Split Right x 20.

    Still had a few minutes so we did LBC x 20 and Freddy Mercury x 20.

    Down to the FLAG and circle up.

    COT–prayed for our deployed and committed to being better men

  • 1776 Merkins and a tour of Okwata

    Well, that’s what 1776 Merkins feels like! I’m glad we decided to share them as a group…

    This was my first Q and we had an amazing attendance with very special guests from uptown. The idea was to get a little tour of Okwata and also celebrate America by doing Merkins and planking after each quick run.

    We started at the flag, moseyed to the “round thing with water in it” for 20 merkins, arm circles, Side straddle hops

    We then ran on top of the levy to canal for: 20 Merkins, bear crawl across canal on top of Levy, Then 20 Merkins

    Next, we ran down the levy to the “circle of benches” for an assortment of excercises including 20 Merkins, American hammers (thanks for reminding me how to do them! Lol), dips, derkins, low slow squats.

    Next, we ran to the parking lot by the “family reunion center” and did 20 Merkins, side straddle hops, imperial walkers,  Peter Parker’s, dying cockroaches.

    We then ran back to the “circle of benches” and did 20 Derkins, low slow squats, grass grabbers, box jumps, dips, each of these separated with a 180 degree rotation (jog) around around the circle.

    The group agreed to a “one minute of standing at attention” (maybe we can make a name for this) to honor our military.

    Back to the flag for20
    More merkins and cot.

    At some point we did some burpees for good measure. Can’t remember when though…

    Special thanks to all For putting up with my lack of consistency in beginning the exercises and to Sogo for remaining me the names of exercises. Also thanks to Screwtop for signing me up for this Q! He missed a good one!

    Pax:

    King Kong, Angie’s list, Breadsticks, Catfish, Hockie pokey, Shuffle, Dirty dell, Triple shift, Tanner, Surge, High rise, Ya mama and them, Walleye, Frack sack, Bongo, Willy , So go , Jingle vador, Smooth, Tool, Shuffles, Undertaker