F3 New Orleans

Tag: Douille

  • A Good Ole Fashion Beat Down!

    It was an extremely humid morning at the Birdcage where 32 PAXs came together for a good ole fashion beat down! After the standard disclaimer and identification of FNGs (there were 2), we proceeded to mosey into the field in front of Audubon Zoo for warm up exercises.  I an effort to encourage more PAX to join the Q sheet, I voluntold Quincy and Moist to each lead an exercise.  

    Warm up Exersises consisted of the following all in cadence:

    SSH x20, Windmills x10 (lead by Quincy), Forward Arm Circles x10, Backwards Arm Circles (Seaman style) x10, Self Love x10

    The PAX then made their way to the front of the Zoo, partnered up and had a DORA 1,2,3 consisting of 100 Merkins, 200 Bobby Hurley’s, 300 Freddie Mercury’s (1:1). While one pax was exercising their partner was running the loop. Once the lap was completed, the PAX switched. The count was cumulative, and this process continued until all reps were complete.

    Once DORA was complete, the PAX mosyed to the pull up station, broke up into 6 groups.  Pull ups x10 was the count, while the rest of groups were Hillbillies, Plank Jacks, Squats, Hurpees, and LBCs. The Pax rotated through each group.

    The workout was concluded with a round of Mary and some stretching. The exercises were as follows, all in cadence:

    Penguins x 15, LBCs (lead by Moist) x15, Hello Dolly x 15, Freddie Mercury’s x15

    The COT ensued with the Count off, Nameorama, announcements, and closing prayer. We welcomed two FNGs this morning Two Wrongs and LittleTiny Tree 

    loop 

  • Blimping up Wolfpack Mountain

    It was a sticky morning at Wolfpack, there was a bit of milling around and a sense of restlessness amongst the PAX so we started with: 10 burpees, Then mosey to Loyola entrance for: SSH x 25 Windmill x 20 Red bull smurfjacks x 20 Mosey to the base of Wolfpack mountain BLIMPS to the (2 is 1) top, stopping at each end of the garage, repeating when complete with squats, in total: Burpees x10 Lunges x 20×2 Imperial walkers x30x2 Muricans x 20 Plank Jacks x 25 Squats x 30 Mary while we waited for the 6 Then plank to chatarunga runx30x2 Protractor for 2 minutes. Mosey to the benches at bottom of Wolfpack Real Fredy Mercury x 20 Crunchy Frog x 20 Mosey to holy name Stacked foot stagger hand muricans x15x2 American Hammer x 20, then doubletime to 40 Mountain Climbers x 20, the doubletime to 40 and good times were had by all.

  • Low & Slow…and No Burpees!

    Coming in hot for my Q. Arrived at 5:30 on the nose! The PAX seemed to be sweating it out. After the botched disclaimer we were off. (There was some chatter about how I was a not a personal trainer but I was a professional trainer).

    Mosey around parking lot to the front of the stage for:

    SSH x 20

    Windmills x 15

    Arm Circles Forward x 10

    Arm Circles Backward x 10 (with a descending count to welcome Seaman back from vacation

    Hillbillies x 20

    Slow mosey to start of oak alley then: knee highs to first light, butt kicks to second light, bear crawl to third light, crab walk to final light.

    Mosey to the front of the zoo for some low slow dirty mac deuce. After each set of exercises we ran a lap to magazine street and back. Tclaps to G-Spot and El wire who led the way on most of these. Also to Jadeveon and Flaming Lips who blew by me on every lap!

    First Round

    Low Slow Merkin x 12

    Low Slow Squat x 15

    Low Slow Peter Parker x 24

    Second Round

    Low Slow Incline Merkin x 12

    Low Slow Bulgarian Split Lunge x 12 each side

    Low Slow Peter Parker x 24

    Third Round

    Low Slow Decline Merkin x 12

    Low Slow Dips x 20

    Low Slow J-Lo x 24

    Fourth Round

    Low Slow Carolina Dry Docks x 12

    Low Slow Monkey Humpers x 24

    Low Slow Freddy Mercury x 24

    Mosey to the pull up bars. Split up into 4 groups. Ten pullups was the count. Other groups were Plank Jacks, LBC’s, and Shoulder Taps.

    After a time check of 6:11 we stayed where we were and squeezed in some Mary:

    Russian Twist x 20

    Dying Cockroach x 20

    Box Cutters x 20

    Fast as you can (or want to) run back to the flag. Count off & Namorama. Announcements to sign up for Iron Pax challenge. Prayers for Jadeveon’s mom as she deals with the loss of two parents. Thank you Lord for the opportunity to lead!

  • Halfway to 70

    Can’t think of a better way to spend the day after my birthday than getting sweaty with a bunch of dudes.

    I never thought I would feel better at 35 than I did at 25. I owe it all to F3 and all of you guys for giving me a reason to wake up at 5AM and sweat my ass off. Big thanks to everyone that made it out to celebrate my birthday beatdown with me.

    Short jog to the Tulane sign and circled up.

    • 35 SSH
    • 15 Grass grabbers
    • 35 Mountain climbers
    • 15 Peter Parkers

    Mosey’d to the benches:

    • 35 Right leg step-ups
    • 20 Diamond derkins
    • 35 Left leg step-ups
    • 35 Dips
    • 20 Incline Merkins

    Mosey’d to the garage for the crowd favorite Indian Run all the way up.

    Once at the top of the mountain we split into pairs for some Dora. One person ran all the way to the bottom of the stairs and back up the other stairs while the partner did the following:

    • 50 Burpees
    • 100 Jump squats
    • 200 Shoulder taps

    Sang Kumbaya while we watched the sunrise and then mosey’d back to the flag for COT.

  • Sandbagging it

    Started with a short jog to the Tulane sign and circled up.

    • 20XSSH
    • 20XWindmills
    • 20XArm Circles
    • 20XReverse Arm Circles
    • 20XPeter Parkers

    Ran back to the park and grabbed the sandbag that I stashed earlier.

    Started running on the track while doing something I like to call “no bag left behind”. The idea is that one person takes the sandbag and the group runs on the track. The first person to run pass a “running man” on the ground has to run back to take the sandbag from the person holding it. Repeat until you get to he next exercise.

    No bag left behind to the drinking fountain by the greens. Circled up for some Mary while passing the bag around.

    • LBC
    • Freddy Mercury
    • American Hammer

    More no bag left behind to the monkey bars and split up into 3 groups and did the following:

    • 10 Pull-ups as the count
    • Dry docks
    • Pass-the-bag which is basically just throwing the bag around.

    Back to the track for no bag left behind again. Stopped at Magazine street entrance. For 10 OYO burpees.

    No bag left behind back to the flag for COT.

  • Slogging with the Best

    PAX think that YHC doesn’t like to mosey.  Well, they’re mostly right, because it sux.  Anyway, you gotta keep the PAX on their game.  So JV-style (not too extreme, nothing Mariah- or Bieber-like), today’s wet and soggy Birdcage includes moseying.  I mean it’s wet out there; might as well enjoy running through it.

    Warm-Up in the slosh in front of the zoo:

    • SSHs 57xIC
    • Kim Jong Uns 20xIC
    • Imperial Walkers(?) 20xIC
    • Low Slow Squats 20xIC
    • Merkins 20xIC

    Mosey up to the levee on the fly for some Elevens.  Start with one merk at the bottom of the hill and ten squat jumps at the top; continue until 10 merks at the top and one squat jump at the top.

    Mosey farther down (up?) the levee to pair up for patty-cake merkins.: 20 each hand.  Apparently, the PAX was incapable of counting and finished before YHC and his partner, Douille.  So rinse and repeat–correctly this time.

    Mosey to the Maze (or, as YHC was corrected, the Labyrinth) for Circle of Mary:

    • LBCs 20xIC
    • Flutter Kicks 20xIC
    • American Hammerx 20xIC
    • Dying Cockroach 20xIC
    • Penguins 20xIC
    • Big Boy Sit Ups 20xIC
    • Hello Dollys 20xIC
    • some other ones I no longer recall.

    Mosey back to the flag through the puddles for a minute (or two, maybe) of plank to finish at 6:15am at the dot (plus or minus).  Count Off, Name-O-Rama, Announcements and thanks for the soggy morning.  It was more moseying than YHC likes, but it’s good him. 

    I hope I got all the PAX.  Video notwithstanding, YHC thought there were 23 PAX.  But other PAX assured him there were only 22.  If YHC weren’t a ludite, he might actually know how to properly record a video.  So if I missed you, humble apologies.  Thanks, JV

    Nip Tuck, Peppa, Quarter Pipe, Quincy, Reluctant Yankee, Sandbar, Squeal, Three Way, Willie

  • Thunderstruck

    5:25 and there was some light rumbling in the distance and a few drops of rain, but not enough to audible or change the plan of attack… at 5:30 a half-assed disclaimer was given and 13 of us were off, picking up a few stragglers and a loose pit bull mix along the way.


    Easy mosey around the parking lot to the bandstand for some warm-up in cadence:

    • SSH x20
    • Peter Parker x20
    • Merkins x 15
    • Low slow squat x 20

    To picnic tables under cover and pair up: 

    While partner A runs Oak Alley to track and back around parking lot, Partner B does exercises

    • Lap 1: steps ups
    • Lap 2: dips
    • Lap 3: incline merkins
    • Lap 4: squats
    • Lap 5: Freddie Mercurys

    Gather the six then head through the darkness to the track. Indian run to bridge, and squats while we wait for the 6.

    Over and into Audubon Park Golf Course for some Mary (staying low to the ground to avoid being struck by the lightning that seemed to be quickly approaching)

    50 LBCs, 40 Flutters, 40 Rosalita 

    Across the golf course, meandering aimlessly in the wind, rain and lightning to far side track, then a quick check of the clock showed that I’d blown the whole thing and leadership was disintegrating so we hustled back to the virtual flag by 6:15. (So much more planned but will need to wait for next time.)

    In total, 3.5 miles.

    COT in the rain and thunder.

    Announcements are in Yankees email from Sunday night, and there was not much time for chit chat due to the weather⚡️⚡️. Not sure what happened to the pit bull, but he wasn’t at COT so didn’t get a cool nickname like Pluto, Ocho-Cinqo or Sick-balls.

    Until next time, 

    Mariah

    Xo

    PS – Would be great to see more of F3 NOLA get on Strava…

    https://www.strava.com/activities/2592739771/embed/24565a44ddd42216cce35fe54be90da8c4165a94

  • The Summer Packet of Backblasts

    Much like my kids summer work for school some things are just hard to get done and 1/2-assed when they do get done. Apologies to school teachers and thorough backblast authors.

    Warm-up: Not really sure anymore. Combination of jacks and maybe grass grabbers.

    Warm up 2.0: Jog-sprint combo through the lights of the oak grove

    The Thing: Traditional items such as catch me if you can, jack web, legs and arms at the benches, sprint-jog alternates, Mary at the grassy knoll, Indian Run all the way home.

    Back to flag for namorama, and COT.

    …. now back to watching YouTube in my underwear!

  • Jane Fonda would be rolling in her…..

    In light of a new, one-day special AO (thanks Family Picnic!) at the Fly on a bright, muggy Saturday morning, YHC decided to bring some newish warm-up exercises to the table.  What would the PAX think?  We shall soon see…

    Mosey to soccer field for Warm-Up:

    Line up in straight line

    • March with following exercises
      • Alternating Open Gates till Q yells halt
      • Alternating Close Gates till Q yells halt
      • Kim Jong Uns till Q yells halt
      • Butt-Kicks till Q yells halt
      • High Knees till Q yells halt

    Just to keep it interesting, YHC challenged the PAX to all start at the same time and to all stop immediately when YHC yelled halt!  Penalty for non-compliance, 5 burpees!  Nice work PAX for making it through almost all exercises, thanks Rudy, with only one penalty of 5 burpees.  Definitely got the PAX focused for the really fun warm-ups.  Circle up for:

    • Hillibillie’s IC X20
    • Self Love IC X20

    Now to what I’m gonna call Double-Barrel Jane Fonda warmups!

    • Side Leg Raises (the original Jane Fonda’s) Right Leg IC X 20
    • Side Leg Raises Left Leg IC X20

    T-claps to Jingle Vader for literally getting his foot past his head on this one.  Does he even have an IT Band?  Watch those eyes PAX.  Some things can’t be unseen.

    Now for the coup de grace, what I’m officially calling Jane Fonda’s 2.0.  Basically, this is a standing side reach with foot going out while arm goes to other side.  You needed to be there for this one:

    • Jane Fonda’s 2.0 IC X20

    Much mumblechatter on this exercise including comments about leg warmers and leotards among other things.  Needless to say, will be including this for future beatdowns if for nothing else than the witty banter that ensues…

    On to the first Thang:

    Conveyor Belt

    PAX line up on one side of coned, soccer field and count off into 4 teams of 4-5 PAX.  Line up in columns by team at one end of soccer field.  At YHC’s command start bear crawling in column to first cone and perform appointed exercise.  Bear crawl forward to next station, guy at front runs to back of column (thus conveyor belt). Continue to final cone at other end of soccer field.

    • Cone 1 – 20 Monkey Humpers
    • Cone 2 – 20 Alternating Shoulder Taps (2 is 1)
    • Cone 3 – 20 Lunges (2 is 1)
    • Cone 4 – 20 Wide Merkins

    Once all teams got to other end of soccer field, YHC decided to add a return trip back to the other side/beginning.  But to keep it interesting, winning team (first to get to other side), gets to pick exercise to perform at the end for their team.  The other “losing” teams have to perform the other exercise.

    Winner’s choice is 75 LBC’s or 25 Burpees.  I’ll let the reader figure out which exercise the winners chose.

    Mosey to shelter on river for Thang #2:

    Route 66

    At first lamp by shelter on river let’s do Route 66 – Start with Inch Worm to 1 merkin, 1 Plank Jack to Pop Jack and Inch Worm up then run two lamps.  Add 1 merkin and 1 plank jack to the inch worm-merkin-plank jack-pop jack-inch worm sequence at each second lamp up to 11 merkins and 11 plank jacks by end.  As some of the PAX finished sooner, sweep the six going reverse down the ladder.  Plenty of merkins and plank jacks for the PAX on this one.

    Next mosey to Playground by baseball fields for:

    • Stepover Left Leg IC X10
    • Stepover Right Leg IC X 10

    Many comments on the stepover as it was deceivingly difficult.  Again assorted mumblechatter on this one including something about business development for Walleye?  Hmmmm…..

    • Incline Merkins IC X15
    • Dips IC X15
    • Decline Merkins IC X15

    Triceps/Chest were really burned after this.

    Mosey back to hill for:

    Round of Vogue aka “Strike a pose” static positions:

    • Mission Impossible  
    • Static Squat
    • Iron Cross

    Hold all for 1 minute each.  ISI challenge D3 done!

    Finish with Mary

    • Flutter Kicks IC X20
    • Penguins IC X20

    Count-off, name-o-rama (1 FNG who was named Lost and Found due to losing his key and finding it during the beatdown), announcements, intentions and prayer.

    T’claps to Reluctant Yankee for coordinating coffee and Douille for picking up.  T’claps to PAX who stayed and helped load, unload and setup for the Family Picnic.  It ended up a tremendous event with great turnout.  Many thanks to all who helped and gave of their time, talent, treasure.  This is what F3 is about, Faith, Fellowship and FAMILY!

    As always, thanks for letting me lead!

  • The Day After F3 Picnic

    My family and I had a blast at the F3 Picnic on the previous day. Many M’s and 2.0’s were there. The picnic was a success thanks to all the donations and the set-up and take-down crew. T-claps to all the PAX who were involved organizing this wonderful event. Needless to say, I ate quite a bit and definitely wanted to work off all the food and drinks that I had indulged. Therefore, I was looking forward to the Sweaty Bells workout next day. I arrived 15 minutes early to set up cones on the soccer field. At 6:30 a.m., 5 strong PAX showed up with their kettle bells. I gave my disclaimer and moseyed to the middle of the soccer field.

    Warm-ups

    Circled up in the middle of the soccer field and did the following in cadence

    SSHs x 20

    Windmills x 10

    Forward / Backward Arm Circles x 10

    Hill Billies x 20

    Self-Love x 10

    The PAX then did the following warm-up exercises with the kettle bells: kettle bell swings x 10 OYO, curls x 10 IC, thrusters x 15 OYO, manmakers x 5 OYO, chest presses x 10 IC, shoulder presses x 10 IC, halo with curls x 10 OYO (5 in each direction), rows x 10 OYO on each side.

    The Thang

    Pax left the kettle bells in the middle of the soccer field then lined up on one end of the field. Pax did the following exercises in the following sequences without stopping.

    Performed 10 slow merkins IC.

    Moseyed back to the middle to the kettle bells and performed 20 kettle bell swings OYO.

    Moseyed toward the other end of the soccer field and performed 10 right leg genuflects IC.

    Ran back to the middle and performed 20 curls IC.

    Ran back toward the original end of the field and did 20 mountain climbers IC.

    Ran back to the middle and performed 15 thrusters OYO.

    Jogged toward the other end and did 10 left leg genuflects IC.

    Jogged back to the middle and muscled up 10 manmakers OYO.

    Jogged to the original end of the field and did 20 Peter Parker’s IC.

    Moseyed back to the middle and did 20 chest presses IC.

    Moseyed toward the other end and did 15 lunges IC (2 = 1).

    Moseyed back to the middle and did 20 shoulder presses IC.

    Ran to the original end and did 20 Parker Peter’s IC.

    Ran back toward the middle and muscled up 20 halo with curls OYO (10 on each direction).

    Ran to the other end and did 20 low slow squats IC.

    Jogged back to the middle and did 20 rows OYO (10 on each side).

    Then moseyed back to the original end of the field.

    Round of Mary

    Douille gave us the quickest 20 seconds count. The PAX bear-crawled to the middle of the field to the kettle bells and did the following MARY exercises with the help of the PAX:

    King Kong – flutter kicks x 15 IC (with kettle bells)

    Douille – American Hammer x 15 IC (with kettle bells)

    Medulla – Penguins x 15 IC

    Mudbug – LBCs x 20 IC

    Jingle Vader – Hello Dolly x 20 IC (with kettle bells)

    Stretches

    Starting from the middle of the field, each PAX did “open gates” all the way to one end of the field. This “open gates” stretch is one of Gabrielle’s favorite. Please ask him for proper form next time you see him. The PAX did the march stretch all the way back to the middle of the field. The PAX then did few shoulders stretches and finished with the superman stretching the shoulders and back.

    COT

    Ended the day with Count O Rama, Name O Rama, announcements and intentions. No FNGs. We prayed for all the mentioned and silent intentions and also safe travels. I am very grateful to be able to lead the workout. Always an honor to workout with my F3 brothers. SYITG.

    King Kong

    Gabrielle was not there at the beatdown, but he somehow made it to F2 coffeeteria.