F3 New Orleans

Tag: Chiquita

  • Dirty McDeuce at the Birdcage

    Nice turnout at the Birdcage where the Pax was treated to a variation on the Dirty McDeuce.  But first, a disclaimer, quick mosey down oak alley, and warump COP:  SSHx25, IW x26, Burpee x10 (OYO).  Then a slow jog back down oak alley, down the jogging track to the row bars, and back to the lamppost nearest to the bandstand (approx. 500-600 m).  That would be our lap for the Dirty McDeuce, which went something like this:

    • Lamppost 1:  Merkins x10, Monkey humpers x20, Mountain climbers x20, bearcrawl to lamppost two, hard run
    • Lamppost 2: Diamond merks x10, squat jumps x30 (2-count cadence), plank jacks x20, backward bearcrawl to lamppost three, hard run
    • Lamppost 3: Wide merks x10, lunges x20, Peter Parkers x20, bearcrawl to lamppost 4, hard run
    • Lamppost 4: Merks x10, burpees x1 (OYO), Parker Peters x20, backward bearcrawl to track, hard run

    We then used the balance of our time for some Mary:

    • LBC x25
    • V-Up x15
    • Russian Twist x20
    • Dying cockroach x20
    • Hello Dolly x20
    • J-Lo x20

    Finally, wrap up with the count, name-o-rama, and prayer.

    -Mulligan

  • That’s Right, No Upper Body…

    Cobains for the delayed backblast…

    At 05:30, YHC gave the disclaimer and we moseyed around the golf club parking lot and over to the grass by the bandstand for the warm up COP: plank jacks, imperial walkers,  mtn. climbers, hill billies x 25 IC.

    Mosey to the shelter and grab a partner. Partner A runs a lap through the lights and back around through the parking lot(approx. qtr mile)while Partner B does the designated exercise AMRAP, then flip flop.  They were: monkey humpers, russian twists, left leg step ups, dolly, right leg step ups, elbow plank, lunge, flutter kick, low slow squat, lbc. Plank and wait for the six. Just enough time to quick mosey to the flag.

    COT w shoutout by YHC.

    T Claps to the pax for covering a little more than 2.5 miles on the run.

    Good Times!

    Roots

  • Three Years of Respect

    A PAX can sometimes be a deaf lot, such as when a Q makes a disclaimer and then starts to mosey: huh, huh, what’d he say?  Where’s he going?  Hey, wait, we’re supposed to be following him?

    After a clearly articulated, strong-voiced disclaimer at precisely 5:30:00a, YHC started the usual mosey to Walnut, as the PAX slowly caught up with lots of mumblechatter.  We continued a mosey to the front of Tulane, but past the wall and into the area with more room.  After all, some of the PAX were, shall we say, gaseous.  Warm-up:

    • SSHs 31xIC
    • Hillbillies 28xIC
    • Monkey Humpers 31xIC (always a crowd pleaser)
    • Peter Parkers 30xIC

    Mosey to old stomping grounds with a new twist suggested by Reluctant Yankee: at the corner of Calhoun and St. Charles in front of the oh-so-lovely tiers landscaping featuring an elegant cement carving that just happens to spell LOYOLA, the Pax broke up into four groups (some difficulty encountered, apparently dividing sixteen by four can sometimes be challenging in the Gloom).  Group One: mosey over to the three-floor outdoor staircase to go up and down twice (that’s 24 up each time for those who climbed steps by twos and 48 down for those not crazy enough to do same on the way down, for a total of 144 steps–or so); meanwhile, Group Two did merkins AMRAP at the corner, Group Three did squats AMRAM on the first tier and Group Four did Nolan Ryans AMRAP on the second tier.  The merks were definitely the most challenging.  Cycle through until each group has done all four stations.

    After a somewhat quiet 20-count by Cowbell, the PAX moseyed to and up the central stairwell for Wolfpack Mountain.  At the top, the PAX divided into two groups (again, apparently, some difficulty in dividing sixteen in half).  Group One moseyed down the stairway to the third floor and back up, while Group Two did some prayer chairs; then both groups flipped.  Rinse and repeat once, and then a Circle of Mary:

    • Russian Twists 20xIC
    • Flutter Kicks 20xIC
    • Penguins 20xIC
    • Hello Dollys 20xIC
    • Crunchy Frogs 20xIC
    • Dying Cockroaches 20xIC
    • LBCs 20xIC
    • Dr. Ws 10xIC (apparently, YHC was going too fast?  He thought it was easier that way.  Beware, next time he might do it oh so slow to keep the burn burning hot.  We miss you, Side Effects.)

    Mosey back down the ramp and back to the would-be flag to finish at, RY will be happy to hear, precisely at 6:15a.  A black dog and his man Sea Man were dutifully waiting, with a bemused smile as he watched 16 (or really 15, since Pony Boy had to peel off) PAX drip sweat into the sweet, dewy grass.  Count off, Name-O-Rama, and a closing COT.

    #Moleskin: YHC was, um, a bit more exhausted (Douille thought YHC might need to go to a hospital) when he finished his first BeatDown, led by Splash on the first Friday of Jazzfest in 2015.  #TClaps to all the PAX for giving YHC three years and one week of great BeatDowns.

    Jingle Vader

  • Tony! Toni! Tone’! or is it Trevor…..?

    On a beautiful Monday morning YHC gathered with 15 other PAX for a great start to the day.  As I walked up to the AO I noticed Seaman.  Not only did he come to wish all the other PAX a good beatdown but he brought his new dog and an FNG he EH’ed.  After introducing myself to Tony or was it Toni, maybe Tone’?, we all circled up and waited for a few PAX coming in hot.  When all were ready, I asked if there were any other FNG’s in the group besides Tony, Toni, Tone’ apparently there were none and I was quickly corrected by numerous PAX that the FNG who was there was not actually Tony or Toni or even Tone’ but Trevor.  I guess a weekend in Lafayette for International Festival de Acadiens had me a little slow.  With that, disclaimer and we moseyed to an open field by Magazine Street for:

    Warm-Up

    • Forward Arm Circles X 15
    • Reverse Arm Circles X 15
    • Hillbillies X 20
    • Imperial Walkers X20

    Next we moseyed to the levee (dodging multiple cars, what’s up with the traffic at 5:30AM?) for:

    Burp Back Mountain

    • Partner 1 does 8-Count Body Builders
    • Partner 2 runs up the hill backwards and down hill forwards X 3 then Flapjack

    Rinse and repeat until 100 Body Builders are completed.

    Next, mosey to median by Audubon Statue for:

    Rock IV aka “I must break you”

    • Rocky Balboa’s X 100 on curb 1
    • Bear Crawl forward over median to far curb for
    • Incline Merkins X 10
    • Crab Crawl forward to beginning
    • Rinse and repeat X3 alternating between forward and backward bear crawls and crab crawls

    next, mosey to Oak Alley for:

    C.L.I.M.B.

    • Crab Cake
    • Lunge
    • Iron Cross
    • Mountain Climbers
    • Burpees

    1 Crab Cake, 2 Lunges, 3 Iron Cross, 4 Mountain Climbers, 5 Burpees at first light then double up each successive light.  Carioca one way to second light, other way to third light, defensive slide one way to fourth light then other way to fifth light. Due to time constraints, we had to cut this short before the last light.

    We quickly moseyed to the flag and as it was still 6:14, 10 Nolan Ryan’s each side OYO!

    Count off and Name 0 Rama (where YHC initally forgot to give his name, etc. see note about International Fest above).  We had one FNG who is a Marine which lead some kind of way to his F3 name of Colonel Mustard.  Who just so happens to be YHC favorite Clue character.  Maybe it’s the monocle?  Who’s your favorite character????

    We ended with announcements, intentions and prayer to be safe and have a good time this JazzFest week.

    Thanks for letting me lead.

     

  • Come on Down to the Silver Slipper with Paw Patrol

    After coughing up a lung all night I figured resting my cold as I did Monday wasn’t going to cut it anymore.  Having the q was the motivation I needed to get myself out in the gloom and hope that a good sweat may cure me. For extra motivation I closed on a slow play EH Yankee had started years ago and didn’t want to let the new pax down.  Turns out my guy plus an old friend from college were the FNGs today which certainly made it fun.

    Complete with a cough and mumbling double disclaimer we were off to grass lot in front of the zoo for some warm ups.  My weakness gave a good opportunity to develop another’s strength so I invited up some guest Q’s from some of the newer pax during the warm up.

    • SSH IC X 30
    • IW IC X 30 courtesy of Kong
    • Mountian Climber IC X 30 courtesy of Willie
    • Plank Walk IC X 15 courtesy of Koopa

    Mosey to the next field over for some four corner BLIMPS finishing in the center with a shimy over the soccer cross bar vs crab walk option thrown in for fun.

    A train was blocking access to the fly so 11’s on the levee were scratched in favor of Dora 1-2-3 at the Audubon statue.

    • 100 Derkins
    • 200 Dips
    • 300 LBCs

    Mosey to the golf course for some uptown sticker-free grass for some Mary:

    • Russian Twist IC X 20
    • Hello Dolly IC X 20 courtesy of Peppa
    • Flutter Kicks IC X 25ish courtesy of Swamp Cock

    Mosey back to the flag.  Another large count off and Name o Rama.  Welcome to club FNGs Silver Slipper and Paw Patrol.  I must say two quality F3 names!  Ball of Man with thanks for our blessings and prayers to help us to be the best Men possible.

  • 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.

  • The Three Mountains

    A record large group of PAX (28!) gathered at the AO in the refreshingly cool morning gloom.

    YHC bumbled the disclaimer,  and we set off on a mosey across St. Charles, toward the traditional Wolfpack mountain.

    At the base of Wolfpack, the PAX divided into two groups for parallel Indian runs to the top.  Pax kept a swift pace and YHC noted the 4 FNGs hitting the afterburners on the upslope switchbacks. Who were these guys?

    Quick summit and we headed down the stairs to West Rd (the alley behind and under Wolfpack). On West Rd. the PAX did prisoner run, followed by karoake run left and right up to Freret st. The PAX reassembled for another mosey up McAllister to the Tulane quad.

    Warm up COP

    SSH x20 IC, 5 burpees OYO, Imperial Walkers x20, 10 merks OYO, Peter Parkers x20 IC, 5 burpees OYO

    Mosey on up McAllister past Aron Residences (former address of YHC-much water under that bridge) to the 2nd mountain. The PAX lined up for a parallel Indian run again.  YHC noted the trespassing signs forbid biking, skateboarding and rollerblading, but no mention of running.  We press on with haste. At the top the lead PAX did LBCs until the arrival of the 6. Mid – LBC, El Wire philosophically mused (as he is apt to do), what is the name of this mountain? YHC suggested “sugar mountain” in honor of the former Sugar Bowl that formerly stood on the very spot. However, on the decline mosey through the stairwell some PAX noted that near the gloomy bottom, a trespasser, probably wearing roller blades, had left a pile of human stain in a corner.  In honor of that discovery, YHC posits “Sugar Loaf” as the appropriate name for the mountain.

    At the bottom, PAX assembled for a mosey back down McAlister to pullup bars between ROTC and the law school. Immediately, plans were trashed however, as the good folk who maintain and improve the campus had replaced the grassy berm and retaining wall with a bike parking lot. Nonetheless the PAX divided into 6 groups between the ribbon racks and rotated between pullups, plankjacks, burpees, merkins, low slow squats, and something else YHC can’t remember.  Pullups had the count of 7.

    Mosey to the last mountain.  Also unnamed.  The other garage on the other campus.  Again, 2 parallel Indian runs to the top. Down the stairs and slow mosey to the flag.

    COP, countoff and name-o-rama.  The 4 speedster FNGs were EHd were Walleye’s ortho bros.  Promptly named by the PAX – eh, B, Gooooooooooal, and Windowlicker – it all made sense at the time!

    Thanks for the opportunity.

  • 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

  • Yes we have F3 in California – now you know

    Wow it was kind of CHILLY this am with 55 degrees and wet earth to greet our AM.  I picked up our exchange student –Priorities– from Monterrey California – who was in town for WrestleMANIA.

    Hung out for a few minutes then at 530 I gave the disclaimer – we had a FNG today – F3 KOOPA – named after his Mario habits. Not fortnite but Mario.  Thats cool!  Welcome to the team – koopa.  18 PAX total for this gloomy beatdown.

    OK – so after the disclaimer we ran a parking lot lap.  Then we circled up  – SSH x 20, Imp Walker Squat x 20, Mountain Climber x 20, and Low Slow Squats x 20.   Mosey to the track.

    At the track we did – jog one running man, grapevine left one running man, grapevine right one running man, then backwards run for one running man.  REPEAT until we reach the PIMP station.  (Named by Nip Tuck)

    At the PIMP station – we did Px3B – Burpees x 15 and that is your count, then Pull ups, Plank jacks, and Pickle Pounders for the other 3 groups. One rotation.

    Back to the track.  RUN to the water station by the golf course.  Fast at your own pace.  At the water Dying Roaches until the 6 arrives.   IN CADENCE –   Flutter Kicks, Peter Parkers, Russian Twists, Parker Peters x 20

    Then Prisoner Run to the fountain.  (Hallelujah run) Hands over head.

    At the fountain we did – 25 step ups each leg, 20 dips and 15 decline merks OYO  This COP was CLASSIC 86 – no counting

    Bataan Lunge Walk with last guy doing 5 burpees before sprinting to the front

    After we all got one sprint and a ton of lunges, we ran to the row bars.  Plank Jacks instead of plank and wait.

    The plan was to run one running man and jog one running man.  CANDYLAND went crazy here and spent some serious energy

    At the row bars we set up for a short indian run to the FLAG.  It was 2 sprints for me to get to the FLAG.

    COT – we prayed for health and recovery for Holy Name dad – Kenny.  We also prayed for strength for his family in this tough week.