I figured I would try something a little different. I’m pretty sure this could be the longest partner run in F3 Nola history. We need the reps though and no place like the home field to start working on some race day prep. As fortune had it all in attendance were from Team Uptown! Sorry world!
Disclaimer and let’s stay here for a warm up.
SSH IC x 25
Windmills IC x 20
Forward arm circle IC x 15
Classic Seaman IC x 15
Divide into two groups. 5k pace less than 9:00 and greater than 9:00. Grab a partner form the other group. You’ll see little of this guy today!
Partner run with the running partner doing a loop around the park, approximately 1.8 miles. The at home partner will repeat BLIMPS plus 35 LBC plus 5 pull ups until their partner returns.
Not to divulge their identity but a couple of pax killed their loop! All did well. As the groups finished there was time to catch some voluntary Mary plus some merkin ring of fire. Times up!
Count off, namorama, FNG naming, COT. Welcome Sediment, environmental engineering, and Guts who hails from F3 Winston Salem and now calls NOLA home.
I missed F3 last week while I was out of town – in Puerto Rico. I enjoyed the break but F3 buckteeth worked me pretty hard in the Isla de Encanto.
Saw Tube Steak first thing and I offered him a high five and he gave me knuckles – so that started off the 10th of June in an awkward manner. It was a breezy and cool AM. Gave a serious disclaimer then we started our beatdown.
Mosey to the Oak Alley for some hand release merks 10, 8, 6, 4, 2 for a complete 30 hand release merks. Back to the track and a decent paced mosey to the row bars. At the rows we did Rows, Hand Release Merks, SSH, Imp Walker Squats (12 is the count), and Mtn Climbers. 5 stations.
Then we did a long run to the fountain. Run a running man, then jog one. Ping Pong to the 6 until all the PAX are at the fountain. Funny some of the fast guys went to sweep the 6 but it wasn’t one of our guys.
At the fountain we did right leg step ups, left leg step ups, decline merks, incline merks and dips. Had to stop the PAX for not being in sync. #mycadenceispure
Back to the track – Hallelujah run to the golf green.
At the green we did dying bug x 25, low country crab x 20, o mary x 12, russian twist x 15, and jingle vader led us in 26 flutter kicks.
Back to the track – we ran to the pull ups – monkey bars. Here we did XYZ while some pax did pull ups. Ran out of time here – so we cleaned up with horses to the stable. Plank and wait at the flag. Got to the flag at 614am so we did squats until 615.
Lots of good times in the GLOOM. Closed with a prayer for my friend with cancer, for the people still recovering in Puerto Rico.
I’m out of practice. Secondary to other commitments I haven’t posted at Wolfpack proper in several months. I underestimated the stairwells, especially the stairwells in June. More on that later. The red Friday workout in honor of Sgt. Joey Bovia from Metairie was planned for the Uptowner. In a clear move of imitation/flattery I wanted to incorporate the 8 exercise for 31 reps scheme into today’s beat down at Wolfpack.
Disclaimer and brief introduction of the Angry Wave duo of Bad Moon and Roots and we are off.
Short mosey to the bench area in front of Loyola for our 8/31 warm up:
SSH
Imperial Walker
Mountain Climbers
Peter Parker
RLSU
LLSU
RL Bulgarian Split Lunges
LL Bulgarian Split Lunges
Mosey to the Mountain for a quick regroup and two-column Indian run to the top.
Assemble on the peak for Dora 1-2-3. Burpees, Merkins, Russian Twists (one is one) while the partner goes down the stairs to the ground level and back up the other stairs. The stairwell loop took longer than expected and once I got started I don’t think I ever caught my breath or got my heart rate back below 130. After me and G-spot each did two laps we still in the middle of Merkins and time was getting short. Audible to staying up top and finishing your reps together. Kudos to the Pax for busting ass on this. The time passed quickly but the intensity didn’t allow for much banter which I missed.
Mosey back to the flag. 35 pax! Had to grab my phone as my hypoxic brain wasn’t going to remember beyond the guy to my right. Two FNGs who, based on the namorama video footage, didn’t look too beat down. Welcome Creeper (a legit actor whose credits include some NCIS (he played a rapist) and Jeepers Creepers 3) who gave a nice reminder that every moment is a gift from God (paraphrase). Welcome Uncle Rico (almost ‘Precursor to the Heisman’ or similar) who has a career in football (coaching) who during his HS QB days was backed up by Baker Mayfield. I look forward to learning more about these two gents.
COT with special intentions for BellHop and his battle with cancer and for a friend of Roots whose son was in a serious ATV accident. A prayer of thanks for great men like Joey Bovia and all the veterans who died on D-day or elsewhere to secure our freedom. A prayer of thanks for the strength we get from each other. Amen.
39 PAX met up on the last day of May, which was hot and humid. It was also the last day of the ISI challenge, and maybe that’s why we have close to 40 PAX. YHC couldn’t believe there were no FNGs with that many people. At 5:30, YHC gave his standard disclaimer and off went the PAX.
Warm-ups
Short
mosey to the palm trees on Loyola campus and did the following in
cadence:
Windmills
x 10
Forward
Arm Circles x 10
Backward
Arm Cirlces x 10
SSHs
x 20
Hill
Billies x 20
MC
x 20
Burpees x 10 OYO (few mumblechatter to start off the day)
PAX
then moseyed to the bottom of the WPM. All PAX ran up the entire
mountain backwards, but stopped at each flat level and did the
following exercises:
20
x slow merkins IC
25
x LBCs IC
20
x Burpees OYO (a lot of mumblechatter here)
20
x Leg Raises IC
25
x King Kong Shoulder Taps IC (2 = 1)
Fans’
favorite 20 x Burpees OYO (even more mumblechatter)
20
x Imperial Walkers IC (2 = 1)
20
x Plank Jacks IC
20
x Hello Dolly IC
10 x Burpees OYO (heard some sarcastic comments about only 10 burpees)
At the top of the WPM, PAX enjoyed the view of the sunrise over the Superdome and Downtown NOLA for few seconds…. then a Round of Mary with the help of the PAX
King
Kong – Dying Cockroach x 20 IC
Screw
Top – Protractor for few minutes (seems forever)
Kuch
– Low Country Crabs x 20 IC
Jesus
Juice – American Hammers x 20 IC
Yo Mama’N’Dem – WWII Sit Ups x 20
Jesus Juice yelled out “why are you picking on the Lakeview folks?” YHC was just showing appreciation that these guys are consistently driving from LV to Uptown for a beatdown.
Moseyed back to the flag at 6:15 a.m. A lot of mumblechatter about the burpees this morning, but we ended up with 60 burpees. We all got stronger today.
COT
Count-O-Rama 39 PAX, Name-O-Rama, announcements, intentions. We prayed for safe travels during the summer. We also prayed for Da Parish’s Cousin for a successful treatment at MD Anderson. We are thankful for our health and our ability to workout with each other on a regular basis. Thank You all again for the opportunity to lead. SYITG
17 PAX managed to meet up on a humid, sunny Wednesday morning. Summer is coming since the Knight King was handled by a teenager. PAX will miss the cool, dry air for the next 6 months. Welcome back – PaceCar from F3 Houston and Hand Grenade from San Antonio. At 6:30, YHC gave his standard disclaimer and off went the PAX.
Warm-ups
Short
mosey to the Band Stand and did the following in cadence:
SSHs
x 20
Windmills
x 10
Grass
Grabber x 10
Self
Love x 10
Hill
Billies x 20
MC
x 20
PAX
did BLIMPS down the Oak Alley. Stopped at each light post and did the
following:
5
Burpees
10
Lunges (2 is 1)
15
Imperial Walkers (2 is 1)
20
Merkins
25
Plank Jacks
30
Squats
Got
back on the running track of Audubon Park and ran to the front of
Audubon Zoo where the PAX normally do DORA.
Relay Race
Partnered
up. YHC stressed this is a team race. While one PAX was resting and
waiting in front of the Zoo, the other PAX was sprinting to the first
light post, did 3 Hand-Release Burpees (Hurpees), and sprint back.
Tag his partner and flap jack where the 2nd PAX ran to the
same first post and did 3 hurpees. This is the sequence of the Relay
Race:
to
the first light post with 3 hurpees
to
the 2nd light post with 30 LBCs
to
the 3rd light post with 3 hurpees
to
the 4th light post with 30 shoulder taps (2 is 1)
to
the first light post with 2 hurpees
to
the 2nd light post with 20 LBCs
to
the 3rd light post with 2 hurpees
to
the 4th light post with 20 shoulder taps (2 is 1)
to
the first light post with 1 hurpees
to
the 2nd light post with 10 LBCs
to
the 3rd light post with 1 hurpees
to
the 4th light post with 10 shoulder taps (2 is 1)
YHC stressed to each PAX to give it all on their sprint because each will get a chance to rest in between and there will be a prize for the first, second, and third place teams – more burpees 🙂 T-claps to Bartman & King Kong, G-Spot & Yankee, and Tinkles & 86 for finishing 1st, 2nd, and 3rd, respectively.
Round of Mary with the help of the PAX
King
Kong – Dying Cockroach x 20 IC
Yankee
– O Dolly
PaceCar
– Monkey Humpers x 25 IC
Quarter
Pipe – Willie Wrecker x 15 IC (Willie Wrecker is BACK!!!)
G-Spot
– Real Freddy x 20 IC
Moseyed
back to the flag at 6:15 a.m.
COT
Count-O-Rama 17 PAX, Name-O-Rama, announcements, intentions. Thank You all again for the opportunity to lead. I am always grateful to be able to workout with the PAX. SYITG
Growing up in the Bluegrass state, the first Saturday in May was always a holy day of obligation for YHC. Now in New Orleans with Jazzfest, my faith has evolved. But today the PAX indulged YHC in some Kentucky Derby minutiae.
WARM UP – Slow mosey to WWI Memorial and Oval (the paddock) – and circle up.
Windmills IC x 20
SSH IC x 25 (There are 25 3 year olds in the Derby this year)
Imperial Walkers IC x 25
Turfgrabbers IC x 10
More stretching
Then slow mosey on the track to the fork in the path to Prytania St. From there around the track down to Magazine is 10 furlongs, or 1.25 miles – the length of the Derby. Thoroughbreds run that distance in the most exciting 2 minutes in sports. PAX self-divided into 3 groups based on speed. The steady group left first, while two speedier groups did freddy mercury for one minute. Second group left after one minute while the last group did LBCs for one minute. Then last group took off. Despite a solid AYG showing from the PAX, the event was decidedly less exciting then the Derby. Reconvened at Magazine St. LBCs and Planks until all the PAX arrived.
THANG#2 Mosey toward the parking area near the flag for The Triple Crown. PAX pair up, while one exercises, the other makes a loop around the parking lot.
75 (1875 first year of the Derby) Burpees
91 lunges (2 is 1) (91-1 are the the longest odds of a Derby Winner – Donerail in 1913)
150 Muhammad Ali s, the Louisville Legend (aka, floyd mayweathers) (150,000 of your closest friends attend the Derby every year)
YHC modified the Muhammad Alis as time was running out. Quick mosey to the Flag, Counterama, Name-o-rama, Announcements and Intentions.
The PAX was reeking of crab boil and peeps, well at least I was. Headed out to Oak Ally after a short mosey for some warm up. (I did count 15 windmills so it was not 100% OYO workout your welcome JV!)
After warm up we lined up at the first set of lights and started with progressive blimps (each light we added an additional blimp exercises until we got to the 6th light) alternating duck walk and running between lights.
Then we circled up for ring of fire holding in Al Gore as the PAX did 5 burpees around the circle.
Second round of ring of fire LBCs while PAX did 10 merkins.
Then to the picnic tables for Dora 1,2,3
50 right and left leg step ups
150 dips
200 Russian twists
While partner ran to the track
Back to Oak Ally 50, 40, 30, 20, 10 LBCs at each light
Then ran back 5, 10, 15, 20, 25 merkins at each light.
Moseyed to the flag for 10 OYO burpees.
Count off, name-o-rama, announcements, intentions and prayer.
23 PAX posted at WPM for ILoveYouMan’s VQ. After a quick introduction and disclaimer we were off with a quick run down St Charles and back to TD Jesus.
WARM-O-RAMA
20 x Grass Grabbers, 20 x Self Love, 15 x Windmills, 25 x SSH, 20 x Mt Climbers, 20 x Peter Parker
THA-THANG 1
Head to the ledges in front of Loyola, Group 1 is the count with 20 x merkins w/ peter parker in between, Group 2: Dips, Group 3: Crunchy Frogs
THA-THANG 2
Chumbawamba Burpees – Music = “Chumbawamba” (their only song), SSH and then Burpees done every time the words, “I get knocked down, but I get up again” are said. Total = a lot of burpees and complaining
THA-THANG 3
After the amazing music routine, the PAX headed to the mountain where we did an Indian run to level 3 followed by 20 x wide arm merkins. We then side shuffled and sprint to the next level followed by 20 x pickle pounders. Backward run the next flat with an attempt to Alligator merkin+ bunny hop the incline followed with 20 x diamond merkins. Finish off the mountain with a run to the top of the mountain and complete 10 x dirty hookups, 8 x partner decline merkins while partner is in plank + 10 x leg throws.
Head back to TD Jesus for a quick circle of Mary + Stretches
20 x low country crab, 20 x penguins, 20 x LBC, Grass Grabbers with stretching
Wrap it all up with a quick count off that was botched by Angies List and name-o-rama. Thank you all for enduring my VQ!
El Wire couldn’t Q this AM – has been getting his butt kicked at work! So I decided to take the Q for him. I haven’t been taking the DAILY RED PILL the last few glooms. After some nudges from Tinkles and Angie’s List – I knew 4 misses were too many in a row – so I was back out in the GLOOM.
We started with a heckle from Swamp Cock to quit talking and get to work. We mosey’d over field across from the zoo. Here we had our first COP:
SSH x 20, Slow Squats x 20, Dying Bugs x 20, Mtn Climbers x 20 and Morning Glories x 10.
Mosey’d over to the FLY. On the way we got crushed by the stench of dead crawfish.
Circled up by the RIVER – beautiful view of the Mississippi.
Here we did IC Merks x 20, Walking Planks x 20, Wife Pleasers x 20, One leg left wife pleasers x 15, one leg right wife pleasers x 15, fire hydrants each leg x 20, Donkey Kicks x 20 (supposed to switch at 10, Bartman forgot now one butt cheek is bigger than the other!)
From here we Mosey’d over to Monkey Hill. At Monkey Hill we did MONKEY HUMPERS 20 on one side, climbed over and did 18, then back for 16, and bounce 14,12,10, 8. At 8 we stopped.
We lined up for some head to head sprints: Tinkles vs I Love You Man – I love you man won. Yankee vs Stubing – Yankee lost, Stubing won but it was close, Sandbar vs Saban, GSpot vs NipTuck, etc I didn’t check in to see who the victors were but I definitely ran faster bc I was running against another human. I plan on bringing more of this type of thing – I need this kind of pressure.
After our sprints we did the long mosey to the labyrinth. PAX was required to PINGPONG back and forth to sweep the SIX. Before the mosey we did 20 LBT and PICKLE POUNDERS to catch our breath – then we took off.
At the labyrinth we did 20 dips IC on the benches, 20 dying roaches, 20 lbcs, 20 Russian twists, and 20 low country crabs. After that we did some backward bear crawls, sideways bear crawls.
After this we mosey’d back to the FLAG. At the FLAG we did a plank rotation to fill the last 2 minutes.
Always a pleasure to lead, thanks for the nudges aka mini headlocks to get me back to the gloom. I usually resist the wake up but I have NEVER regretted posting in the gloom. See you in the gloom every Mon, Wed, Fri for the near future!
