F3 New Orleans

Tag: Chiquita

  • CBGB Block Party

    CBGB Block Party

    YHC has appreciated the staged “coupons” at the Skinny and Birdcage, and after some creative festivities by Medulla Oblongata (see Halloween and Christmas) thought it appropriate to greet the new year with 36lb CMUs. Disclaimer, block party announcement and we’re off.

    1. WARM UP
      Mosey the parking lot, back behind the bandstand. Up and over. Then 20 SSH IC, 20 Mountain climbers IC, 20 Peter Parkers IC, followed by 50 LBCs OYO.
    2. THANG 1 – A BLIMPS at the lightpost intervals, followed by….another BLIMPS across magazine to the CMU honeyhole.
    3. WARM UP 2 – Circle up for a Block warm up. (10) 4-count IC clean and press left shoulder, then (10) 4-count IC clean and press right shoulder, followed by (20) Chest Press OYO
    4. THANG 2 – One block exercises – PAX paired up for CBGB (Curls, Blockbys, Goblet Squats, B-rows ), one PAX lifts while the other carries the block up to one light and back and flapjack , two cycles on each.
    5. THANG 3 – Two block exercises. YHC demo’d some lego configurations of the CMUs to do Merks and Dips. Pax stayed in pairs. One PAX appreciates the gravity of the block while the other runs agassi suicides (1 then 2 lights), flapjack, two cycles
    6. THANG 4 – Three block exercises – The PAX reorg’ed into 3 PAX groups (surprisingly quickly!) while YHC demo’d Bulgariann split leg lunges (one leg on a 2 CMU stack, while holding a 3rd) and kettle bell swings (feet a bit wider than shoulder width on 2 CMUs, while kettle swinging a 3rd). Two PAX run two light agassis, while 3rd appreciates the block. Flapjack till all PAX had their go.

    There was mumble chatter about the time so YHC through in some impromptu coupon cool-down. 10 4count curls IC, 10 4count overhead press IC, 10 4count kettle swings IC. At about count 3, YHC realized there is no good rhythm for 4 count kettle swings and settled for sloppy syncopation instead.

    Then we returned the block to their resting places, moseyed back to the flag for count-off, name-0-rama, announcements and prayer. Thankful in the New Year. Not much running today but enough fun to get the heart pumping.

  • 21s on the river

    It was cold morning so after dodging a bus on magazine st, we warmed up with twenty ones at the zoo, dips and LBCs. And we went on a leisurely mosey down to the river for some more twenty ones of mericans and real Freddie Mercury’s. The fearless Q bit the dust during some brad jumps and we ran out of time before the planned grand finale. We finished up with a hustle back to home plate. Pax were Seaman, King Kong, Mariah, Slick, Angie’s List, landing strip, medula, El wire, 86, po boy, Gabrielle, Chiquita, jingle Vader, Bart Man, Peppa, Saban, g-spot.

  • Getting back to Skinny

    This morning we pushed ourselves for a long lap around Audubon and The Fly – almost 3.5 miles.  Nice work, men.

    We started out with some warmups in place:

    • 20 x SSH
    • 10 seconds of left-leg-over-right followed by 10 of right-over-left
    • 10 x windmills

    We then did single line Indian Run to the benches in the front of the park for some more exercises:

    • 20 x step ups per leg
    • 20 x power ups per leg

    We then jogged 3 x running men and sprinted 1 x running men until we got to the pull up bars.  We split up into four groups for the following:

    • Group 1: 15 seconds of flexed hang from the pull up bars (this was the count)
    • Group 2: high plank
    • Group 3: mission impossible plank
    • Group 4: pickle pounders

    We then double line Indian ran across Magazine Street and into The Fly.  We stopped a few times for sets of 5 x burpees then circled up opposite the fields outside Children’s Hospital for one more round of exercise/Mary:

    • Ring of fire building up to 5 x merkins
    • 10 x LBCs
    • 10 x LBTs

    That got us to about 0611, so we moseyed on back to the flag, arriving just in time.  A solid 3.37 miles was completed by all PAX – a great start to Thanksgiving week. We crossed paths with the imminently well mannered Tulane Army ROTC a few times this morning.  Had me wondering how interactions will go with them following this weekend’s Tulane-Navy game…

    Happy Thanksgiving, everyone.

  • Wolf Pack MNT TGIF – Student wake up call!

    After a week of on the rode for work – 2 Texas workouts (The Woodlands and Katy) I was ready to hit the Mountain running!

    26 men showed up ( one out of town guest Pipeline from Charlotte) to what has become a legend in NOLA area AO status – Wolf Pack Mountain!  After a quick disclaimer we moseyed towards the campus.  As we entered the grounds of the area between the buildings and circled up, Triple Shift commented – we’re going to wake up some students!  Oh how their lives would change if they decided to make the commitment to roll out the rack for a regular 5:30 beatdown…..but we’ve all been there – some in the PAX aren’t long from leaving a dorm room!

    Warm Up – all 4 count

    SSH x 26

    Grass Grabbers x 15

    Parker Peters x 15

    Shoulder Taps x 15

    Push Ups x 10

    Count off 1 – 4 repeat – FracSac time warped to COT “5” – but we reeled him –

    Mosey to garage – group 1 & 4 and 2 & 3 squared up on opposite sides of the stairs – PAX from the groups then paired up to complete a DORA

    100 alternating merkins

    200 jump squats

    300 shoulder presses

    PAX 1 from each group climbed the stairs to 3rd floor then ran down the ramp while PAX 2 started the DORA – swapping efforts until completed.

    Then

    Groups 4&2 and 1&3  lined up for a “Working” Indian run up to the top of WPM – Once to the front of the line – PAX would call out an exercise for the line to complete x 3 – all men stopped completed then started the run – both lines kept good pace finishing strong at the top.

    Dilemma  QIC had additional work with only 6 minutes to go – do we turn and had back or push forward?

    We stayed in groups – splitting the upper parking area in 2 – PAX from each of the combined groups paired up.

    Sprint to the wall on opposite ends of the parking lot – perform 5 Merkins then run back to the middle PAX 1 does 3 Burpees PAX 2 8 LBC

    Run back to the opposite end perform 4 Merkins now back to the center where PAX swapped effort above – REPEAT this 3, 2, 1.

    NOW back to the flag – QIC was still convinced that the PAX had more to give so we started to run down but bailed at 4th floor to the stairs – quick pace back to the flag!

    All said we were only about 5 minutes over – SOLID work!

    COT – Name O Rama – Announcements – Intentions

    Holding each other accountable – Giving thanks to God and not taking anything for granted – accepting challenges while leading through character – OPEN our hearts to forgiving!

    God Bless – It’s a privilege to have the opportunity to lead!

     

  • An A-Mazing Morning

    The Skinny was looking pretty skinny this morning.  Did Medula hypnotize everyone to post at Rock City?  Oh well, it’s always an amazing morning.  So after a Q&A disclaimer, the PAX was off for a mosey to the Labyrinth.

    COP1

    • SSHs 25xIC
    • Imperial Walkers 25xIC
    • I Don’t Knows (arms to the ground in front, to the toes and to the ground behind heals) 25xIC
    • Hillbillies 25xIC
    • Low Slow Squats 25xIC
    • Squat Pulses 20xIC (sorry, the Q died out)
    • Peter Parkers 25xIC
    • Mountain Climbers 25xIC
    • Parker Peters 25xIC
    • Merkins 25xIC
    • Squat Pulses 5xIC (to finish off)

    Mosey to Tchoupiloulas and back

    COP2:

    • Right Leg Step Ups 20xIC
    • Dips 20xIC
    • Left Leg Step Ups 20xIC
    • Derkins 20xIC
    • Box Jumps 10 OYO

    Bearcrawl counterclockwise around the labyrinth.  Then Jack Webb to 10 (how did the PAX, including YHC, get to 13 with Catfish on Saturday?).

    Circle of Mary:

    • LBCs 25xIC
    • Flutter Kicks 25xIC
    • Rosalitas 25xIC
    • Penguins 25xIC
    • Russian Twists 25xIC
    • Box Cutters 25xIC
    • Big Boy WWII Situps 25xIC
    • J Los 25xIC

    Slowish Mosey back to the flat to finish off with ten burpees OYO and a plank hold for the last 45 seconds, #TClaps to Peppa for the precision timing.

    Countoff, Namorama, and COT for the PAX to be kind, generous and thankful.  As always, it was a honor to lead.  Jingle Vader

  • Team Work – In Honor of Veterans Day 11/11

    Pre-Thang

    Since Veterans Day is this Sunday, 11/11/18, YHC came up with a work out to honor of all the soldiers and personnel in the military.  Therefore, the theme was teamwork and leave no man behind mentality.  The night before, YHC purchased 6 more blocks (about 30 lbs each) from Lowes. YHC got to the AO early around 5:00 am. and placed those blocks at the great lawn in front of Audubon Zoo.  At 5:30, YHC gave his standard disclaimer and off the 22 PAX.

    Warm-ups

    Moseyed to the parking lot in front of Audubon Zoo and did the following in cadence:

    SSH x 20

    Windmills x 10

    Hill Billies x 20

    The Pax then ran a warm-up lap around Audubon Zoo parking lot.  One lap is approximately 0.25 mile.  We ended the lap where the blocks were placed earlier that morning.

    The Thang

    YHC emphasized teamwork and communication during the workout.  Divided the Pax into 5 groups of four.  However, 2 groups had 5 Pax because there were 22 total Pax.

    Mission 1- As a team – performed 200 Scissor Kicks (or Dollies) with the blocks.  But only one Pax can do the rep count while the remaining Pax were doing burpees.  Once 200 dollies were completed as a team, ran the same lap as earlier toward to the proximity of the Zoo entrance and performed 200 Derkins.  Once again, only one Pax can do the derkins while the remaining Pax were doing air squats.  Upon completion, LBCs for one minute, then planked for another minute until last Team was finished.

    Mission 2 – As a team – prisoner ran back toward the blocks location and performed 200 curls.  Only one Pax can do the rep count while the remaining Pax were doing leg raises.  Once completed, the team prisoner ran to the Zoo entrance proximity and performed 200 dips.  Once again, only one Pax was dipping while the rest were doing the step-ups.  Once completed, LBCs for one minute, then planked for another minute until last Team was finished.

    Mission 3 – As a team, Indian Ran back toward the blocks location and performed 100 manmakers.  Only one Pax can do the rep count while the others were doing flutter kicks.  Unfortunately, about 5 minutes into the mission, YHC had to cut it short because time was running out.

    Last mission – each team had to carry a block back to the fountain (Block Home Base).  While one Pax had to run with it like a zombie, the remaining Pax had to do the prisoner run.  Pass the block to your teammate if necessary.  Once the blocks were back home, the Pax moseyed back to the flag for the COT at 6:15 a.m.

    COT

    The purpose of today’s workout was team work and communication among team members.  YHC was very impressed how the Pax communicated to each other clearly during each mission.  How many reps should each do… what count were they at…..

    Count-O-Rama 22PAX, Name-O-Rama, announcements, intentions.  We prayed for I Love You Man’s niece, Two Yutes’ brother, and a Felipe’s employee.  Prayed and be thankful for all the soldiers overseas.  Never take our freedom and rights for granted.

    Finally, T-claps to I Love You Man for bringing out smoothie samples for all the Pax after the workout.  Thank You all again for the opportunity to lead.  SYITG

    King Kong

  • First Q at the Mountain

    YHC texted the planned QIC, Tinkles, last night requesting the Q for Wolfpack Mountain.  YHC was on the schedule prior to Halloween and was unable to fulfill his duties.  This seemed like a good make-up date.  Tinkles humbly obliged and the Downpainment was underway.

    W/U

    • Mosey down the neutral ground to Walnut and cross over.  Double back to Cowen Cir and find some real estate in front of the steps.   5 laps, with up & down being 1 lap.   Since we could not get in to Tulane, Mosey over to Loyola to find Jesus.
    • SSH IC x 25
    • AC IC x 10, Reverse x 10
    • Peter Parker IC x 10
    • Parker Peter IC x 10
    • IW IC x 10
    • HB IC x 10
    • JL IC x 10
    • Mosey to the Mountain

    The Thang

    • COP – Merkins IC x 10, Plank Jack IC x 10, Squats IC x 15
    • Partner Up
      • PAX 1 completes a lap up the mountain and down the stairs
      • PAX 2 completes the COP at each landing until PAX 1 catches him, then switch
      • Complete the COP until you reach the top of the mountain, and your partner meets you there.
    • LBC x 30
    • Alabama Prom Date x 10 on each side. (1 legged wife pleaser)
    • Mosey to the Flag

    Counterama, Namerama, COT

    Announcements – Holy Name Fair this weekend.  Poboy Fest this Sunday, Son of a Saint will be the benefactor.

    Prayer – The health of Supreme Court Justice RBG, The victims of CA mass shooting, and tolerance of our fellow Americans & fellow man.

    Thank you for the opportunity to lead.  SYITG

    Da Parish

  • That’s what you guys look like?!

    Daylight savings!   Now I can see all of your ugly mugs.

    I was thinking Quarterpipe had this one but I planned a little Q when he didn’t reply to the text.  He let me know that the little one was affected by daylight savings – so he will be there next time.  He stepped up to cover a Q last week – so no sweat QP.

    We started the beatdown with a lap around the golf course parking lot.

    Circle by the bandstand.  IC  SSH x 20, Imp Walks x 20, Mtn Climbers, 20 Morning Glory x 10, and Low Slow Squats x 20 (touch the ground)

    Then we ran out and looped around the track back to the pull up bars.  (LBCs while you wait).  Seaman splashed Angie’s List at some point here – he got me later.  THere will be revenge.

    Here we did 25 hand release Merks OYO.   20 Shoulder Taps. OYO

    Ran to the PIMP station.

    On the way to PIMP station – side shuffle, skip with high knees, butt kicks, run backwards

    At the PIMP station – pull ups are the count, plank jacks, merks, side lunges, hand release merks.  Rinse and repeat.

    Superman to Bow.   Roll left and roll right.   X Y Z — back exercise pulses.

    Run back to bandstand.   On the steps by the bandstand where the yoga ladies meet – we did 50 toe taps,  then up and over the bandstand and 50 dying roaches at the end of oak alley by the track.  Then run back to bandstand.   50 more toe taps and then 50 shoulder taps.   LBC and wait.   Then we did 50 monkey humpers and 25 low country crab

    Back to the virtual flag and circle of  trust.

    Glad to step up and lead.  SYITG.

     

     

     

  • Focus Avoids Penalties at WPM

    The long awaited debut of the Fracsac Wolf Pack Mountain Q finally arrived. November 2nd seemed so far away not long ago. News of the monumental event traveled far and wide. Rudy canceled his plans to travel to some Irish school, King Kong passed on the opportunity to climb a building in NYC, and a HIM from Pittsburgh made a special trip for it. Don’t let anyone try to tell you different, what you read here is total fact….sort of.
    25 men of F3 joined YHC to see what was in store. With 0530 upon us, time to do a disclaimer, then throw the Pax off with a countoff. The Pax were instructed to remember their number. Mosey down St Charles, and make a U-Turn back to the Loyola Lawn for the warmup.

    SSH IC x 31 (because that’s what we do)
    Grass Grabbers IC x 10 (there was much mumblechatter)
    Abe Vigodas IC x 10

    Plank-o-rama
    Peter Parkers IC x 20
    Mountain Climbers IC x 20
    Parker Peter IC x 20
    Asked King Kong his number. He responded with 24
    Merkins IC x 12 (4-count total of 24)

    The Pax was asked to count off again, in the order of 1,2,1,2……remembering old number and new number.
    Mosey to the Mountain.

    Group 1 in a column on the left, Group 2 in a column on the right. Indian Run up to the top of the Mountain.
    Once on top, time to test the focus of the Pax. When we get tired, we tend to lose focus. This can affect home life, or work, or other things. The instructions were simple. A Pax was asked his first number. The first number may have been 17. YHC informed the Pax there would be one opportunity to hear the instructions. Failure to execute properly would result in a penalty.
    17 SSH, the first 10 in cadence, the rest in silence, maintaining cadence internally. Failure to stop at the designated number, or a failure to stop counting out loud beyond 10, would result in a penalty.
    Penalty #1 – Mosey to the end of the top floor. Split in group 1 and Group 2, 10 Burpees OYO, sprint back to other end.
    We tried the test again. 16 SSH may have been the number, but it doesn’t matter, because the Pax incurred another penalty.
    Penalty #2 – 10 Burpees OYO, sprint to the other end and back. There was some mumble chatter claiming YHC was just messing with everyone. Not true.
    Penalty #3 – Sprint to the end again, 10 Burpees OYO, sprint back. Most of the Pax was getting it, but a couple did not.
    Final effort of 13 SSH IC to 10, followed by silence until 13. There was one Pax that did not stop with the rest of us, but YHC allowed one do over. Upon that effort, the entire Pax was in perfect uniform SSH IC mode. It was a beautiful sight!
    Mosey back down the mountain, stopping at level 6 for:
    Monkey Humpers IC x 20
    Mosey to level 5 for:
    Catalina Wine Mixers IC x 10 (not so fun on the concrete floor of parking garage…meant for grass)
    Continue the mosey to the bottom.
    Move to the benches.
    RL Powerups IC x 10
    LL Powerups IC x 10
    Dips IC x 15
    Mosey back to Loyola Lawn
    Freddie Mercury IC x 20 (Bohemian Rhapsody Opens Today!)
    Flutter Kicks IC x 20

    Times Up, mosey back to flag

    COT

    Countoff, Announcements, Intentions, closed with a prayer to the Sky Q.

    NMM
    We welcomed Gemini from Pittsburgh. This guy could knock out some burpees fast, hence the HIM title. He mentioned he planned to come back and guest Q, showing us a real Burpee workout. Looking forward to it! T-Claps to Reluctant Yankee for getting him to WPM and to Jingle Vader for getting him back to his hotel.
    When I first visited Wolfpack Mountain, the Indian run up beat me, and I dropped out. It took me a few visits to get there, but I did it. Today I Q’d it! T-Claps to those that kept motivating me.
    There were a couple Burpee Debts paid at the end. We got to see Sea Man wear an Irish Jersey!
    Coffeteria at PJ’s was great as always.

    Thanks for posting with me today!

    SYITG

  • Wait… One More Thang… at The Skinny

    Pre-Thang

    YHC has been posting at Rock City on Mondays, but YHC never forgets where his very first AO, Uptown.  YHC received a text the night before from Reluctant Yankee reminding YHC has the Q.  Few minutes before the Q, YHC had to scope out the AO because some yoga masters have been working out by the Band Stand where YHC wants part of the workout to be.  At 5:15 a.m., no yoga masters in sight, but when we got there with our warm-ups at 5:31 am., they were there.  YHC had to modify part of the beatdown.  26 PAX managed to meet up on a cool, dry Monday morning.  At 5:30, YHC gave his standard disclaimer and off the PAX.

    Warm-ups

    Moseyed to the band stand and did the following in cadence:

    SSHs x 20

    Imperial Walkers x 20

    Windmills x 15

    The Thang

    Starting off at the first light post at the Oak Alley in front of the Band Stand, each Pax had to do the following:

    Round 1 – 5 burpees, then moseyed to the 3rd light post and did 50 scissor kicks, moseyed to the 5th light post and did 50 squats, moseyed right before the track with 5 more burpees, then run a lap from the track to the parking lot then back towards the shelter by the Band Stand.  Stopped by the shelter and did 50 dips.

    Round 2 – rinse and repeat but shaved off the reps with 4 burpees, 40 scissor kicks, 40 squats, 4 burpees, 40 dips.

    Round 3 – rinse and repeat but shaved off another set of reps with 3 burpees, 30 scissor kicks, 30 squats, 3 burpees, 30 dips.

    Round 4 – rinse and repeat with 2 burpees, 20 scissor kicks, …..

    Round 5 – rinse and repeat with 1 burpee, 10 ….

    Each lap is approximately 0.25 mile.  In total, the PAX toughed out 30 burpees, 150 scissor kicks, 150 squats,  150 dips, and approximately 1.25 miles run.

    T-claps to 86, Jadaveon, Mariah, and El Wire for setting the pace and finished the 5 rounds in approximately 20 minutes.  The rest of the Pax finished at a much faster time than YHC had anticipated and averaged about 5 minutes per round.  Strong work by everyone.

    Round of Mary

    Pax circled up in front of the band stand.  With the help of the Pax…..

    Medulla – Dying Cockroach x 15 IC

    Angie’s List – LBCs x 15 IC

    Bartman – SLOOOOOW American Hammers x 15 IC

    Reluctant Yankee – Low Country Crab x 15 IC

    Sandbar – Mission Impossible Plank

    El Wire – Leg Raises x 15

    Mariah – SLOOOOOOW Flutter Kicks x 15 IC

    More Thang

    After the Round of Mary, YHC noticed the yoga masters left the band stand.  And because the Pax finished the rounds so quickly, YHC did one more round starting at the back of the band stand. (this is what YHC wanted to do from the very beginning).  The Pax finished the day with 20 box jumps, climbed over the stage, moseyed to the first light post at the Oak Alley with 2 burpees, moseyed to the 3rd light post with 20 scissor kicks, moseyed to the 5th light post with 20 squats, moseyed right before the track with 2 burpees, ran the lap like before and stopped at the shelter with 20 dips.  Waited for the Six and did 15 x IC right leg step up, then 15 x IC left leg step up.  Finally, moseyed back to the flag at 6:15 a.m.

    COT

    Count-O-Rama 26PAX, Name-O-Rama, announcements, intentions.  Our thoughts and prayers for I Love You Man’s niece, Brown Bag’s 7 weeks old baby, Hawgcycle’s mother and family, and all the victims in Panama City.  Thank You all again for the opportunity to lead.  The Pax motivates me everyday to push harder than I would ever do on my own.  SYITG

    King Kong