F3 New Orleans

Tag: Chiquita

  • Skinny – Da Block is HOT!!!

    Pre-Thang

    After the Week 2 – Iron 34Pax Challenge less than one week ago at the Birdcage, YHC was supposed to hide those cinder blocks with the help of the PAX.  However, Hawgcycle decided to use them for the same challenge at the Uptowner on Friday.  Therefore, the PAX loaded them back on Mahatma’s truck and off they went. YHC needed to find a way to bring those blocks back to Audubon Park.  Doing that during the day would be too suspicious.  Therefore, YHC had to incorporate another workout with the blocks so that the PAX could hide them after a morning beat down.  YHC needs to find a new home for those blocks soon.  They can’t be living in Mahatma’s truck forever.  Why not Skinny?  Because the Skinny usually involves more running around the park with exercises in between at some workout stations, YHC wanted to incorporate a cinder block workout focusing more on the legs, core, and cardio.  So Skinny…  28 PAX met up on a wet Monday morning.  At 5:30, YHC gave his standard disclaimer and off the PAX.

     

    Warm-ups

    Moseyed around the parking lot in front of the Audubon Clubhouse and back to the field next to the F3 flags and did the following in cadence:

    SSH x 20

    Windmills x 10

    Forward Arm Circles x 10

    Backward Arm Circles x 10

    Hill Billies x 20

    Plank Jacks x 20

    Overhand Claps x 10

     

    Da Block is Hot

    Grabbed the hot blocks off Mahatma’s truck and moseyed to the Band Stand.  Circled up and did the following exercises in cadence:

    Chest Presses x 20

    Leg Raises with Block in arms extended Chest Press position x 10

    Slow Goblet Squats with Block x 10

    Walking to the first light post at the Oak Alley, YHC gave instructions on a modified BLIMPS workout with the blocks.  The PAX was holding on to his block while he was running between the light posts for the entire BLIMPS.  OYO – At the first light post, 5 Burpees with a thruster over the head (5 man makers).  Ran to the 2nd light post and performed 10 Lunges on each leg while holding onto the block.  Ran to the 3rd post and properly executed 15 Imperial Walkers on each leg while holding onto the block.  Moseyed to the 4th post – 20 Merkins.  To the 5th post…. 25 Chest Presses with the block.  To the last light post… 30 Squats while holding onto the block.

     

    Da Block is Hot..Hot

    Before YHC could give instructions for the next exercise, Reluctant Yankee had decided to modify his workout by “accidentally” dropping his block and breaking it in half.  That’s one way to modify….  The PAX reused the Oak Alley for the following exercises OYO.  The PAX left his block by the first light post then…

    1 – Ran to the 2nd light post and back and performed 30 Block Jump Overs, Ran to the 3rd post and back to the 1st post…. 20 Block Jump Overs, Ran to the 4th post and back to the 1st post… 10 Block Jump Overs

    2 – Ran to the 2nd light post and back and performed 30 Squats with the block, Ran to the 3rd post and back to the 1st post… 20 Squats with the block, Ran to the 4th post and back to the first post… 10 Squats with the block

    3 – Ran to the 2nd light post and back… 30 Leg Raises with block in arms extended chest press position.  Ran to the 3rd post and back to the 1st post… 20 Leg Raises in the same position.  Ran to the 4th post and back to the 1st post… 10 Leg Raises in the same position.

     

    Da Block is Hot….Hot..Hot

    Time to hide those cinder blocks, but YHC couldn’t make it that easy.  YHC had asked Mahatma to Q the group in 2 lines and led the group by shouting “overhead, right shoulder (not resting on the shoulder), left shoulder” as the group dodging cars on Magazine Street toward the fountain.  YHC could only imagine what the drivers were thinking witnessing 28 guys with cinder blocks over their heads at 6:12 a.m. crossing Magazine Street.  Not weird at all.  Very shortly, the PAX made it to the fountain and hid them by the bushes.  The PAX then moseyed back to the flag for the COT at 6:16 a.m.

     

    COT

    Count-O-Rama 28PAX, Name-O-Rama with three FNGs & one PAX from Greenville, announcements, intentions.  Welcome Fire Marshall Bill (Greenville), Ducky (FNG), Pep-Toe (FNG), and Brexit (FNG).  Thank You all again for the opportunity to lead.  SYITG

    King Kong

     

  • Friday FunDay

    Warm up: 5 Minutes

    Wolfpack Mountain: 12 sets

    Run the straight aways and completed the following sets at the flats.

    • 5 Burpees
    • 10 Mercants
    • 15 Jump Squats
    • 20 LBC’s

    Total: 60 Burpees, 120 Mercants, 180 Jump Squats, 240 LBC’s

    Benches:

    • 28 Dips
    • 28 Decline Mercants

    Football Up Downs:

    Finished off with 5 football style up downs

     

    Great effort from all who attended. Tough workout but a great way to lead us into the weekend!

     

     

  • Birdcage – Week 2 – The Iron 34PAX Challenge

    Pre-Thang

    After YHC’s first visit at Okwata’s H4 Challenge, YHC discussed with Tool and Mahatma-Ice about the possibility of bringing a Rock City type of workout to Birdcage with cinder blocks.  Of course… with their support, YHC was able to get the goods (28 blocks at 28 lbs and 4 blocks at 19 lbs) from Tool and loaded them up onto Mahatma’s truck.

    Meanwhile, on Sunday, Reluctant Yankee sent out Week 2 IronPax Challenge, which incorporates exercises with cinder blocks.  What are the chances??? With many personal texts and mumblechatter convincing the Q to facilitate the challenge (a lot of passive aggressiveness), YHC finally decided to forgo his planned Q with the blocks and went with the challenge.

     

    The Challenge

    Thanks for many PAX help at 5 a.m. to mark the 25 yard distance and unloading all 32 blocks onto the field, YHC was able to start the disclaimer on time at 5:30 a.m. and off we go…. Unfortunately, YHC didn’t get enough blocks for the challenge.  YHC underestimated his popularity… didn’t expect to see 34 PAX and thought 32 blocks were more than enough.

    Actual Week 2 Iron Pax Challenge – accumulated Rep scoring

    4 sets x 8 minutes – perform as many reps as possible in 8 minutes.  After 25 reps, must run 25 yards out and back.  Rinse and repeat until 8 minutes is up.  Rest 2 minutes between sets.

    Set 1 – Thrusters with cinder block

    Set 2 – Curls with cinder block

    Set 3 – KB Swings with cinder block

    Set 4 – ManMaker with cinder block

    Total Score = Set 1 Reps + Set 2 Reps + Set 3 Reps + Set 4 Reps

     

    COT

    Count-O-Rama 34 PAX, Name-O-Rama with one FNG & one PAX from Tallahassee, announcements, intentions.  A record day at Birdcage with 34 PAX participating a heck of the challenge.  Welcome Iron Horse (Tallahassee) and Sinner Bloq$ (FNG) because he’s a pastor working out with cinder blocks.  How fitting???

     

    NMM

    T-Claps to everyone making the challenge possible at Birdcage.  Tool – supplying the blocks.  Mahatma-Ice – picking up the blocks with his truck.  Yankee – measuring the 25 yard distance at 5 a.m.  Hawgcycle, Candy Land, Gabrielle, Medulla, Angie’s List, Willie – help unloading off the truck to the field in the Gloom.

    Thank You all again for the opportunity to facilitate the challenge.  SYITG

    King Kong

     

    Standings – YHC didn’t get everyone’s reps because some modified the challenge, 4 PAX were using the 19 lbs blocks instead of the 28 lbs, or YHC just didn’t do a good job collecting everyone’s score.  Whatever the reason, this is the list:

    Rev-It – 325

    Seaman -625

    I Love You Man – 425

    Douille – 375 (left early)

    Iron Horse – 609

    Angie’s List – 502

    Bartman – 500

    Gabrielle – 583

    Willie – 558

    Rev Sox – 468

    Tinkles – 489

    Medulla – 455

    Quarter Pipe – 456

    Mahatma-Ice – 805

    Saban – 655

    Sinner Bloq$ (FNG) – 655

    Peaches – 475

    Hawgcycle – 592

    Reluctant Yankee – 445

    El Wire – 505

    Mariah – 495

    Chiquita – 415

    Candy Land – 325

  • IronPax Challenge Round 1 at Wolfpack Mtn

    20 PAX posted for a introduction to the IronPax Challenge.  I tried to headlock my cousin –Voodoo – who is in town for the challenge and he fartsacked today – slacker.

    I got to the AO early to measure the horse shoe to make sure we could do it.

    We spent 8 minutes reviewing correct form for the challenge.

    The Challenge:

    50 Airsquats, 40 BigBoi Situps, 30 Merkins, 20 Bonnie Clairs or Sister Mary Katherines and finally 10 Burpees

    Seal it with a .25 lap.  2 laps around the Loyola Horseshoe.

    Do that 4 times!  ***Sorry to the PAX for the confusion here.  I blew it and originally thought it was one lap but after the first PAX finished in 5.5 min I knew we were off and I spent about 90 seconds while the PAX were mid-beatdown trying to figure out the exact number.

    Thanks for being good sports and trying to tackle this challenge.

    Standings:

    El Wire 27:23, Peppa 27:45, Pony Boy 28:15, GSpot 28:45, Flaming Lips 30:18, Bad Moon 30:45, Roots 31:36, Colonel Mustard 32:01, Bartman 32:07, REV-It 32:09, Quarterpipe 32:20, Saban 32:33, Chiquita 32:45, Angie’s List 33:54, Reluctant Yankee 34:12, Dean Wormer 34:29, Beiber 34:40, and KingKong 36:50  Mariah and Betty Crocker

    I am absolutely going to bring this back in about a month. So we can A.) do it better bc we know what it is and B.)  see if we can get any improvement

    SEE YOU IN THE GLOOM!

    RY

  • Sprints anyone?

    Birdcage crew was slightly smaller than recent days, but it was just the right size for this VQ. After taking some advice from Roots while standing around the flag I felt fully equipped to get this Q rolling. A standard disclaimer to an eager group of 16, and we rolled…Once we took off, the nerves of the VQ shook out and it was just another opportunity to push ourselves and leave this workout better than when we started.  I couldn’t have been more excited and honored to Q.

    A brief mosey followed by a warmup of…

    SSH X 20 IC, Merkins X 10 IC, Mtn Climbers X 15 IC, Hillbilly X 15 IC, Windmill  X 15 IC

    Short mosey to our “track”, or driveway, for the Q where we started a “BLIMP Plus” Routine

    Partner Up and Number off…

    “Partner BLIMPS Plus Chase”

    (5 Burpees, 10 Lunges, 15 Imp Walkers, 20 Merkins, 25 Plankjacks, 30 Squats X 2 with some jogs and sprints sprinkled in)

    Round 1: Partner 1 completes reps while partner 2 waits, once #1 is finished he takes off for a jog around the driveway entry to the zoo. Partner 2 begins and when complete busts a sprint to where partner 1 currently is. When caught up, partner 1 begins second exercise. After 1st complete BLIMP, roles reverse. #2 goes first and jogs, #1 goes second and Sprints to catch up.

    The six long sprints in between the “Sprint round” were a clutch addition to this routine.

    After a 10 count we continued the combined reps and sprints routine.

    Merkin IC X 10-Sprint 40Yds-LBC IC X 20-Jog 40 Yds

    Wide Merk X 8 IC-Sprint 35 YDs-Penguins IC X 15-Jog 35 Yds

    Diamond Merk X 6 IC-Sprint 30 YDs-Superman X 10 (Cadence=Up/Down “1”)-Jog 30 yds

    Next was some bench work oyo to catch our breath from the anaerobic blast of repeated sprints.

    10 LL Power Ups oyo

    10 RL Power Ups oyo

    10 Dips oyo

    8 LL Power Ups oyo

    8 RL Power Ups oyo

    8 Dips oyo

    6…

    6…

    6…

    Mosey to Oak Alley

    Whole group-Progression Sprints @ 40 yds X 3…Finish Strong!

    Jog to the Flag for COT and Counterama, Namearama, Announcements, BOM and Prayer!

    Thanks to all PAX for their effort in this Beatdown. Great job.

  • Suicide Squad

    19 PAX woke up to this beautiful morning for a July beat down at the Skinny.  Started with our standard disclaimer, we went straight to the warm up.  All in cadence count – 25 SSH, 15 Forward Arm Circles, 15 Imperial Walkers, 15 Backward Arm Circles, and 15 Hill Billies.

    We moseyed off to the track to our first station.  We broke up the PAX into 4 groups with the following exercises.  Group 1 – 10 pull-ups (the count), Group 2 – lunges, Group 3 – merkins, and Group 4 – plank jacks.  We did one full rotation.  We then moseyed across Magazine Street to one of the fields in front of Audubon Zoo.  Magically, there were about 10 cones set up to resemble a flag football field.  Each cone was about 10 yards apart.  Because of the perfect set up, we decided to do some suicide drills.

    Suicide Drills

    1.) OYO – jog to the first cone, sprint back, 10 merkins.  Rinse and repeat to the 2nd and 3rd cone.  Total = 30 merkins.

    2.) OYO – Jog backwards to the first cone, sprint back, 10 squats.  Rinse and repeat to the 2nd and 3rd cone.  Total = 30 squats.

    3.) OYO – bear crawl to the first cone and back, 10 merkins.  Bear crawl to the 2nd cone and back, end with another set of 10 merkins.  Total = 20 merkins with nonstop bear crawl.

    4.) With a partner – facing each other, side hop / jog to the first cone and back, 3 burpees. Rinse and repeat to the 2nd, 3rd, and 4th cone.  Total = 12 burpees and a lot side-hopping.

    5.) *Iron Sharpens Iron Challenge of the Day* – With a partner – wheelbarrow your partner to the first cone, 5 rower or traditional sit-ups at the first cone.  Let your partner wheelbarrow you to the 2nd cone, 10 rower or traditional sit-ups at the 2nd cone.  Wheelbarrow your partner to the 3rd cone, 15 rower or traditional sit-ups at the 3rd cone.  Let your partner wheelbarrow you to the 4th cone, 20 rower or traditional sit-ups at the 4th cone.  Total – 50 sit-ups with alternate wheelbarrowing and crawling between partners.

    6.) OYO – jog to the first cone, sprint back, 10 merkins.  Rinse and repeat to the 2nd and 3rd cone.  Total = 30 merkins.

    7.) OYO – crab crawl to the first cone and back.

    We then completed the day with some more core exercises: dying cockroach IC x 20, penguin IC x 20, American Hammer IC x 17 (I tried to do 20 but didn’t happen).  We then moseyed back to the flag and finished right at 6:15 a.m.

    We ended with count-o-rama, name-o-rama, announcements/intentions, and prayers.  I feel very blessed and honored that I get a chance to lead the PAX.  Thank You for pushing me to post on a regular basis. And welcome back Chiquita!!!

    SYITG

    King Kong

     

  • Remember Little BigHorn

    Just like Armstrong Custer yhs took charge of the Q from 86 without a clue as to what to do. So we made it up as we went with disastrous consequences.

    Headed out for real quick mosey to the bandstand where did 21 SSH followed by 10 Burpees Deconstructed
    (10 Mericans w/ 10 Squats)
    then
    21 LBCs
    10 Mericans w/ 10 Squats

    An event shorte mosey to Oak Alley Lights
    Lunge to each light then 10 Mericans w/ 10 Squats

    Got into 2 lines, should have been 3 for some “Catch Me if You Can Indian Run” to Row Bars, with last guy doing 10 mericans

    Count was 10 Row’s, with pax doing Hello Dolly, Rosalita, and Mericans

    RINSE & REPEAT cause I had to stall and had no plan.
    Count was 10 Row’s, with pax doing Hello Dolly, Rosalita, and Mericans

    Catch me if you can indian run, 2 lines with last guy doing 10 mericans

    back to Oak Alley where we repeated the Lunge to light then 10 Mericans w/ 10 Squats

    We then took the Shelter for RLSUP / LLSUP x 21
    10 Mericans
    RLPUP X21 reverse LLPUP X21
    10 Dips or 10 inverted Mericans

    Into the grass for a double ring of fire 10 -Mericans for a total of 20 Merican

    Call out circle of Mary, LBCs, Box Cutters, Peter Parkers, Russian Twist, Crunchy Frog, Penquin, and maybe some more it was hot! Back to circle where we were greeted by Chacquita recovering from hernia reconstruction!

  • VQ – Wolfpack Dora – wait…. we have time for one last Indian Run on the WPM

    I was finally confident enough to pop my cherry and lead the PAX for a morning beat down.  I gave a standard disclaimer that “not only am I not a professional trainer, but this is my VQ.”  We then moseyed to Audubon Place and turned back to the front of the Gibson Hall where we did some warmups:

    20 x IC SSHs

    10 x IC windmills

    20 x IC mountain climbers

     

    We then moseyed to the Loyola horseshoe.  Here we did BLIMPS OYO in the following order:

    1.) Started on one side on the curb and performed 10 x curb jumps (very mini, tiny box jumps)

    2.) Then ran to the other side – 5 x burpees

    3.) Ran back to the original side and – 10 x curb jumps

    4.) Then ran back to the other side – 10 x lunges on each leg

    5.) Ran back to the original side and – 10 x curb jumps (you get it??? do you see a pattern? Yes, we did 10 curb jumps in between each exercise in increment of 5)

    6.) 15 x imperial walkers on each leg

    7.) 20 x merkins

    8.) 25 x plank jacks

    9.) we finished with 30 x squats

    So in total, we completed 60 x curb jumps. Chiquita gave us a 10 second countdown.

     

    We then moseyed to the base of the WPM. We ran backyards half way on the first incline then turned around and ran the rest of the way forward to the top of first level where we performed 3 burpees. Took the stairs back down to the first floor and met at the parking lot.  This was where we were about to start a modified Wolfpack Dora 2-3-3.  Each picked a partner while one partner was doing the run just demonstrated, the other partner was rocking the following exercises: in total we finished 200 x scissor kicks, 300 x shoulder taps, 300 x LBCs in this order.  Douille gave us a 20 second countdown upon completion.

     

    After the Wolfpack Dora, we still have time for Indian Run to the top of the mountain. I heard mumbling (I think mostly from Tito) trying to influence my Q.  Tinkles, a season F3 pro, gave me words of encouragement – “don’t let them rattle you.”  I thought Tinkles was just warming up and was ready to hit up all 3 garages.  Meanwhile, Yankee started to run on his own, and I had to yell just to get him to stop and wait at the bottom of the mountain.  Maybe Yankee was just so anxious with his CSAUP  Tchoupitoulas Barathon that evening.  With all the drama, nevertheless, we managed to finish the Indian Run.  Tito gave me a stare at the top of WPM and exhaustedly said “I hate you” after I asked him for a 20 second countdown.  But I know that meant he loves me.  I saw a little smirk from Sandbar when he realized Tito was breathing heavily and gasping for air.  Thank goodness Medulla Oblongata came through and gave us a 20 second countdown instead.  We moseyed back to the flag (6:15) where we did our usual: count-o-rama, name-o-rama, announcements, and intentions.  Chiquita will miss couple months due to his hernia surgery scheduled on Monday.  We will continue to pray for a smooth surgery and quick recovery so that he can come back and join the PAX.  This group of F3 members is what gets me up in the morning for the beat down.  So we can’t wait until Chiquita comes back.  It’s an honor for me to lead the PAX.

    Also, big shout out to many HNJ boys who came out for my VQ.

    SYITG

    King Kong

     

     

  • …Featuring some Classic Hits from the World!

    So, on a warm, muggy Wednesday morning, YHC greeted 20 PAX for a classic beatdown.    With a heavy assist from Tool and Rudy, YHC decided to go through some of the classic hits from the World.  After the standard disclaimer, off we go!

    Mosey to Kick-Ball field for warm up

    • Windmills X 15
    • Hillbillies X 20
    • Imperial Walkers X20
    • Peter Parker X20

    Next a quick mosey to Soccer Field for Thang 1

    Partner Plank Slaps – partner up in plank position facing each other for

    • 50 Partner Plank Slaps 5 Burpees
    • 40 Partner Plank Slaps 4 Burpees
    • 30 Partner Plank Slaps 3 Burpees
    • 20 Partner Plank Slaps 2 Burpees
    • 10 Partner Plank Slaps 1 Burpee

    Mosey to fly, no wait the levee! (sorry seaman) for thang 2

    Everest

    • Lunge on one leg then squat
    • Lunge other leg then squat

    At the top 10 Burpees, at the bottom 10 Burpees (Thanks El Wire!)

    Mosey to first work out station on river side of park for thang 3

    Route 66 starting at running man by workout station

    • First Running Man Merkin 1x
    • Second Running Man Merkins 2x
    • up to Merkins 11X

    Mosey to Shelter for thang 4

    • RL Step Up X 16
    • Dips X 15
    • LL Step Up X 16
    • Dips X 15
    • Bulgarian Split Squats RL Up X 15
    • Derkins X 15
    • Bulgarian Split Squats LL Up X 15

    Great job counting PAX!  Funny how sharing workout space with four fellow boot campers of the fairer sex gets everybody participating.  Hope we didn’t scare them off!  I see some FiA recruiting in the future.

    Mosey to open area for “The SUCK” for thang 5

    • SSH X6
    • Jump Squats X6
    • Merkins X6

    Complete as many rounds in 3 minutes calling out each round when completed

    Stay in circle for 10 Nolan Ryans each side OYO

    Mosey to Flag for count-off, name-o-rama, announcements, intentions and prayer

    Thanks to PAX for letting me lead.

  • One more time up the Mountain

    After lots of smiling faces and mumble chatter along the avenue, YHC decided to quickly change the tone for the day. Brief disclaimer (if it hurts, keep doing it) then moseyed across the street.

    What’s more fun than starting your day with bear crawls?

    Bear crawled to 1st tree then crab walk back

    42 SSH then 10 Burpees

    Moseyed towards the mountain for stop at the parking garage fence: 20 calf raises

    Up the mountain: Indian Run two lines

    Top of Mountain: 10 Burpees

    Lined up facing the down ramp: 10 Merkins, 10 RTs, run down the ramp, 10 burpees, run backwards up the ramp – repeat 3 times, last time bear crawl up instead of backwards run

    After watching Brown Bag perform advanced yoga moves, moseyed down the stairs to the benches.

    Dips x20, RLSU x20, Dips x10, LLSU x20, Dips x12 & Decline Parker Peter x20

     

    With about 12 minutes, most of the PAX were ready to pack it for some mary and plankwork next to the nonchalant Jesus statue (looks like he doesn’t care there’s a better university next door).

    Not so fast…we’re back up the mountain for another indian run. Quick mary of RTs & the Real Freddie Mercury (can’t stop me now) then back to the flag.

    Count-0-rama, soft tees & prayer.

    Strong 25 today…thanks for being in that number.