F3 New Orleans

Tag: Chiquita

  • 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.

  • Form and Function

    The rain was just getting going as the PAX gathered at the AO. OBT (an F3 founder from Charlotte) posted, and conducted the second day of his unofficial audit of the Uptown PAX.  Yankee is coordinating the NOLA F3 Uptown management response.

    Standard disclaimer. Mosey along the path to the “volleyball” field and circle up. A quick PSA from YHC regarding a tough critique from YHC’s M at the F3 Christmas party (shout out to the attending M. and 2.0s – Spicebar, Candybar, Cashbar and Minibar). Spicebar, a bootcamper, yogini, and barre practitioner did not have good things to say about YHC’s and the PAX’s form during the 12 days of Christmas beat down.

    So today, as YHC is not a professional trainer, we call upon exemplary PAX to demonstrate the proper form of several of our core exercises. Yankee leads with a beautiful plank.

    Then its down to business, but keeping form in mind. 5 burpees OYO , SSH x20 IC, Peter Parkers x20 IC, 5 burpees OYO, Sealjacks x15 IC, ParkerPeters x15 IC, 5 burpees OYO, Smurfjacks x15 IC, Mountain Climbers x15 IC, 5 burpees OYO, plankjacks x15IC

    Next we moseyed across Magazine to the long green wall. A film crew was working on the other side in the zoo, but we didn’t make it into the movie.

    OBT, participant observer, was called on to provide a primer on the Merkin form, including demos of what NOT to do. Thanks to OBT for being a sport.

    PAX grabbed some wall. Starting with regular merkins 0 degrees , 10 IC.  Then 45 deg derkins,  10 OYO. Finishing with BTTW (hold for 30 seconds).  Just for the record, YHC shared that another colleague, female, does the full Skywalker – without the wall.  She also teaches yoga to Navy Seals, so we have work to do.

    Mosey through the rain to grass parking lot for the Zoo, to use the four corners of the squarish field for some OYO BLIMPS.  Before we start, however, Gabrielle demonstrated the proper form for two key exercises in the BLIMP – Squats and Lunges.  Low and slow, baby.

    5 Burpees. Run to next corner.
    10 Lunges each leg. Run to next corner.
    15 Imperial Walkers. Run to next corner.
    20 Merkins. Run to next corner.
    25 Plank Jacks. Run to next corner.
    30 Squats. Run to next corner.

    And five more burpees OYO.

    Then we moseyed to the zoo entrance drive and sprinted to Audubon statue for some modified Dora. PAX partnered up, but before we started, Douille provided a classic example of the proper Russian Twist form (AKA American Hammer, AKA Russian Piss, AKA the Mueller).

    5 burpees OYO. PAX then alternated running around the neutral ground and completed:

    50 Merkins
    100 russian twists
    200 dips

    Mosey back toward the flag.  5 burp OYO.  Return to the flag and find a nice dry spot for 5 more burpees OYO.

    Count, name-o-rama, announcements and intentions. Prayer.

    Thanks to OBT and all the PAX for participating in the form review.

    TY, TYVM.

  • 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!

  • Madness in the Gloom

    It was a true cinderella story! The dream of young men and old men aspiring to greatness coming true! To rise before the sun. To journey out into the damp gloom, a dampness that foreshadows summers brutal heat that hammers us with the heat of Hephaestus’ forges! Yes it was that kind of morning!

    Seizing the moment that I dreamt of, yhs launched the pax into the gloom;

    First Preal
    Imperial Walker x21
    SSH (obligatory) x21
    Mountain Climber x21
    Hilly Billy x21

    Back to the track and to the Row Bars
    Count was 20 Rows
    Group of Lunges
    Group of Hello Dollies
    Group of Parker Peters
    Rinse and Repeat!

    Back to the track for Catch Me If You Can / Indian Run. Dividing the Pax into 2 columns last man did 10 Mericans to sprint up back to the pax, tagging last man to drop, while continuing on to the front.

    At the benches for some classic Tinkles
    Declined Mericans x10 immediately followed by 10 shoulder taps.
    RL & LL step ups x22 each
    Dips x15
    RLPU & LLPU x 21 each.

    Back to the track and the Mary Hole for
    LBCs x20
    Rosalita x20
    Jay Los’ x20
    Leg Lefts x 20
    LBT x 20
    Box Cutters x20

    Back enmasse to the pull bars
    Count was Carolina Dry Docks x15
    Pull Ups
    Something ab related
    And since no one could think of something better we had to do Burpees!

    On to the circle.

  • 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.

     

  • Methane Crew

    Beautiful AM 65 degrees and a cool breeze.

    Wanted to take a nice reverse lap up and around the FLY.

    Disclaimer

    We moseyed to the soccer goal in front of Audubon Zoo.

    COP 1:  SSH x 20, Imp Walker Squats x 20, Peter Parkers x 20, Dying Roaches x 20

    Mosey to the FLY.

    COP 2:  Square Bear Crawl – Bear Crawl 25 yards forwards, 25 yds sideways left, 25 yds backwards, 25 yds sideways right

    Mosey to Monkey Hill.

    COP 3:  Negative 2s.  Do 20 plank Jacks, run up and over and do 18 merks, up and over and do 16 plank jacks, 14 merks, back up and over until 0.

    Mosey to baseball fields.  Chitty Chitty Bang Bang  2 rounds.  All in plank jump over the legs of the PAX.

    Mosey to Labrynth:  COP 5.

    Russian Twist, LBC, Penguins, Low Country Crab, Fire Hydrant, Parker Peters, and Donkey Kicks

    Mosey back to the Flag

    At the flag it was PLANK WALK and wait.

    We finished with the recent ISI challenge of SHOULDER TAPS in 2 min.  I did 110 but 86 won the day with 133.

    Thanks – It is always a pleasure to lead

  • 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

  • You Say Richard Simmons, I say Steve Prefontaine

    The Pax always enjoys a birthday beatdown and since my 42nd happened to be on the day of a traditional running workout and we are in the middle of the Run Ranger Run challenge I figured I’d take the Q and log some miles.  Resurrecting a Halloween Q get-up I also figured I should look the part.  Perhaps I’d excite more middle-aged flabby ladies then I’d earn respect from the Tulane cross country team but I considered myself more Pre than Richard in my own mind!

    Yankees preblast in addition to driving home the meaning of fart-sack (see the list of pax) also tipped off the runners and I was pleased to see the response.  A scouting run by the course director found a wet but fast track.

    Disclaimer and let’s get started.  Warm up in place with some hamstring stretching and let’s mosey.  Run as a group clockwise around the park from the flag.

    0.0- .5 miles: pause for 10 burpees IC and then Indian Run

    .5- 1.0 miles: benches for dips IC x 20 then some ‘classic Tinkles’ of 10 Derkins, 10 Shoulder Taps, 10 Derkins IC.

    1.0- 1.5 miles: POW run, backwards run, Right and left karaoke, and pause for 10 burpees IC

    1.5- 2.75: Indian Run and pause for 10 Burpees  IC

    2.75- 3.15 miles: Mosey

    3.15-3.6 miles: Alternate sprint/jog in the running man back to the flag. 12  Burpees IC to finish strong at a total of 42.

    Count off, namorama, Ball of Man.  Thank you Lord for the fellowship that make the painful painless and for the desire to make ourselves better.  Special intentions for Peaches’s brother and YSR’s aunt.  Please give them the strength to face their challenges.

    Thanks to Pax for getting me off to a great start to my 43rd year!

  • 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