F3 New Orleans

Tag: Douille

  • Here comes the sun…

    Ah yes, summer is almost here?  Ok it’s here.  As YHC walked up to the AO this morning, YHC wondered how his planned beatdown would go with the warm, sticky morning that the PAX were met with.  More on that later…With an introduction and disclaimer the PAX were off.

    Mosey to top of Oak Alley by the track:

    Line up in single line across at beginning of Oak Alley for warm-up.  All exercises into Q yells Halt

    • Walking Soldiers aka Kim Jong Un’s or Il’s aka Supreme Leaders
    • High Knees
    • Butt Kicks
    • Carioca Right then Left

    Circle up for additional warm-up:

    • Forward Arm Circles I/C X20
    • Reverse Arm Circles I/C X20
    • Imperial Walkers I/C X20

    Mosey to Shelter for:

    The Cooper

    • 10 Burpees
    • 10 Squats
    • 10 Merkins
    • Lap around back to shelter

    Reduce by 1 each round until finished.  For those who finish early, continue back up starting at 1.

    Just as we started, here came the sun!  Let’s pump up the heat and humidity.  PAX are not gonna be happy.  Sure enough somewhere around half way or two-thirds through Nip/Tuck started dropping F-bombs.  Other assorted mumblegriping heard as well.  My job is done.

    For those counting, that was 55 Burpees, 55 Squats, 55 Merkins (or 110 if you count the Burpees) and 10 laps (approx. 400 meters each).  This is not counting those fast few that finished and started going back up the ladder.  It was about 30 minutes of continuous beatdown with no rest in 80 degree heat and 90+% humidity.  Well done PAX, well done.

    As a side note, proud of the PAX for the several F3 brothers who ran with Medulla for his final lap.  That’s what Brotherhood is all about PAX.

    Next mosey back to Flag….just kidding!

    Mosey to Lagoon by Bandstand for Over the Hill and Far Away

    • Dips X20 Over the Bandstand and Back (SSH while you wait for Six)
    • Incline Merkins X20 Over the Bandstand and Back (SSH while you wait for Six)
    • Flutter Kicks IC X20 Over the Bandstand and Back (SSH while you wait for Six)

    Mosey Back to Flag

    Count-off, Name-o-rama, Announcements, Intentions and Prayer

    Thanks PAX for the honor of letting me lead! 

  • Burpee Free Monday, Respecting the Tradition, Edition

    Warm and humid spring morning at the skinny. I picked up the Q from Seaman who picked up the Q from Sabin so I felt obligated to not have the pax do a single burpee in Seaman’s honor.

    We moseyed then circled up for warm up:

    A bit of stretching followed by 15 windmills, 10 forward arm circles and 10 reverse arm circles (I even made the pax count backward in Seaman’s honor)

    Then we lined up for 7’s (froggers and hand realease merkins

    Then we lined up for 6’s (8 count body builders and high knee jump squats)

    Then we lined up for 5’s (Jack Webb’s and groiners)

    Next we ran four corners:

    5 squats

    5 squats, 10 merkins

    5 squats, 10 merkins, 15 plank jacks

    5 squats, 10 merkins, 15 plank jacks, 20 lunges

    Next four corners again:

    10 lbc

    20 lbc

    30 lbc

    40 lbc

    On to mini Dora 123 after partnering up:

    50 v ups

    100 Russian twists

    150 dying cockroach

    Slow mosey to the grass, by the benches, for Mary:

    PAX pick your poison Mary with 10 merkins between each exercise

    Mosey to the flag for 10 Nolan Ryan’s each side and 20 count mission impossible.

    Count off, name-o-rama (with FNG named Pauly D), announcements and prayer.

    Thank you for letting me lead,

    86

  • Base Chase stolen from Tito, and pregame for the Barathon

    Still full from the amazing dinner prepared by 86 at the Harrah’s steakhouse and my ears ringing from the Foo Fighters show that last until 1am. Not sure how it happened but I managed to forget to set my alarm but I just naturally woke up at 5:08am. Plenty of time to get to the AO.

    Tinkles who was also up VERY late split the group and took a crew for the Angry Wave – Hokey Pokey Bad Moon, 86 Gatsby Chips and some others went their way.

    My phone had no charge so no special jammy fanny. Damn it!

    OG warmup on the Loyola lawn: SSH x 20, Hillbilly x 20, Mtn Climber x 20, Peter Parkers x 20, Roaches x 20

    Then we ran to the top of WPM x 25 plank jacks on one side and 10 hand release merks. Ping Pong back to the 6.

    At the top we got a partner and did a quick lap one floor down

    FLIP FLOP x LC CRabs, Monkey humpers, Freddies, and Fire hydrants

    So that was four more laps

    Then down to the benchs for some dips and some bulgarian split lunges IC

    Finally was a base chase challenge. Team one vs Team two. Team two won so team one had to pay up 10 burpees.

    Things don’t always go as you plan – but we got it done. A messy am and Q but it was a pleasure to lead. I am missing some PAX – leave me a message below and I will add you so that you can get credit for attendance!

  • Dirty Dozen at the Mothership

    A post following the Tchoupitoulas Bar-A-Thon is never easy, but 3 committed Pax (Sogo, YHC and Heisenberg) made it to bring the total Pax to a dozen. With the clock hitting 0630, time for the brief disclaimer, and then a mosey to the Great Lawn for……

    Warmup

    SSH IC x 31
    Hillbillies IC x 20
    Abe Vigodas IC x 10
    Arm Circles IC x 20
    Grass Grabbers IC x 10
    Peter Parkers IC x 20
    Mountain Climbers IC x 20
    Parker Peters IC x 20

    Thang 1

    Dirty Mac Deuce…..
    Round 1
    Merkins IC x 12
    Squats IC x 12
    Flutter Kicks IC x 12
    Do a Lap around the Great Lawn

    Round 2
    Shoulder Taps IC x 12
    Lunges IC x 12
    Hello Dolly IC x 12
    Do a lap around the Great Lawn

    Round 3
    Floyd Mayweathers IC x 12
    Side Lunges IC x 12
    Dying Cockroach IC x 12
    Do a lap around the Great Lawn

    Round 4
    Diamond Merkins IC x 12
    Monkey Humpers IC x 12
    Tin Snips IC x 12
    Do a lap around the Great Lawn


    If anyone really knows this guy, you know that Catalina Wine Mixers usually make it into the DMD, but we were doing the exercises on the brick path, and YHC does not like the feel of elbows on brick. Knowing the Pax was itching to do this exercise, YHC moved the Pax to the grass where we performed Catalina Wine Mixers IC x 10. With the crowd back under control, time to mosey to the NOMA fountain.

    Thang 2
    Right leg step ups IC x 15
    Dips IC x 15
    Left Leg step ups IC x 15
    Derkins IC x 10

    Thang 3
    Mini Dora 1…2….3
    Count off, 1 and 3 partner up, 2 and 4, 5 and 7, etc.
    Burpees x 50
    Squats x 100
    LBC x 150
    1 Pax starts exercise, Pax 2 runs the circle around NOMA

    Thang 4
    Mosey to the Tree line for some “Embrace the Suck!”
    3 minutes of 6 x SSH, 6 x Merkins, 6 x Bobby Hurleys (over and over)
    During the exercise, Shorty recommended renaming the Bobby Hurleys to Zions. Shorty doesn’t post much and rarely has good ideas. At least he fixed one of those issues today……
    Rinse and Repeat for 3 minutes of 6 x SSH, 6 x merkins, and 6 x Zions!

    Mosey back to the VSF for the COT
    Announcements, Intentions, closed with prayer.

    NMM

    It looks like Smooth is leaving us soon with an awesome adventure to Spain! Good luck and come back and visit. Send us a photo of the shovel flag when you start the F3 there…..

    Speaking of shovel flags, where are they? Someone must has several in their trunk……..

    Glad to see Quick Draw back! Kotter!

    YHC got the selfie, minus Hawg and Dax. Thanks for posting with me today, and for allowing me to be part of such a great organization. Coffeteria after at Cafe Navarre was awesome as always!

    SYITG


  • Tee-Tee Returns

    Thanks to Douille for giving up his birthday Q so I could lead a 3-year anniversary beat down. I meant to give him a shout out during the work out and totally forgot so please tell him happy birthday next time you see him. I racked my brain to come up with a good workout involving the number 3 but none seemed to want to stick. I figured I’d catch my groove with something and moved on to the idea that I would provide a little F3 Nola 5/11/16 trivia.

    Warm UP:

    Disclaimer and quick mosey to the peristyle. It’s always refreshing to see America’s future lounging around the lagoon with a good vape in hand at 6:30. I must say I was a little jealous of the one guy with three girls but recalled that set up usually meant no deal was going to be sealed and buddy you might just need to pack it in the for night. Nonetheless I think they were curious of the pax and when one young lady started doing side straddle hops I lost the pax momentarily. We re-centered though and knocked out those SSH IC x 30, IW IC x 30, Grass Grabbers IC x 30, Peter Parker IC x 20, Mountain Climbers IC x 20, Parker Peter IC x 20, and something else.

    The Thing:

    Mosey around the way OYO to the little foundry. Plank and wait. Divvy into groups of 3: Al Gores, Pull-ups (count, 10), Dips. Rotate and repeat x 1.

    Mosey further around the way OYO to the track.

    Trivia fact one: 5/11/16 was a banner day at The Skinny. FNG’s included YHC plus Quick Draw (anyone spotted our favorite boy in blue lately?) and G-spot. Not sure who in the pax that day knew that ‘G-spot’ is a nickname for Greensboro, NC but the name caught on. I assume G-spot omits that nugget when detailing how he really got his name.

    Anyway the pax has caught their breath by now and is ready to run a mile. Easy enough but catch 10 burpees at the start of each lap. On the last lap instead of crossing the finish line the leader stops 20 yards short of the finish line and the next guy stops 20 yards short of him etc, etc. Plank and wait and the 6 with sweep you up to the finish. This went ok.

    Trivia fact two: I left my first beatdown with the name Tee-Tee. There was some trepidation in the name but urinary names can do that. My kids were stoked when I came home from the gloom and explained my new name. Well it didn’t last. Sometime between the post and the publication of the backblast (Shorty was Q so it may have been a bit) I was renamed Tinkles. Some backroom maneuvering but I think the right call was made.

    Indian run to the NOMA fountain. Spirits were running high so no need for more trivia. Need was for: RLSU IC x 20, LLSU x 20, Classic Tinkles (someone else said it not me) IC x 20.

    Partner up. Partner one stay and do modified LBC with feet on the bench. Partner two run around the now-open circular drive around NOMA. A pleasant mix of AC and paint fumes hung in the air around the museum. I almost vomited but survived. Switch.

    Just enough time to catch a view of Muscleship doing classic Muscleship aka Indian Walk or something like that.

    Mosey back to the flag with just enough time for some plank work on the side walk. We welcomed back Rudy from his butt cyst recovery run. Didn’t see any bloody discharge on the back of his shorts so I assume that it went ok.

    Circle up. Trivia fact three: I was EH’d by Walleye with an assist from Roots. This gave me the idea of having the pax say who EH’d them during the namorama:

    • JV- Yankee
    • Rudy- Heisenburg
    • Catfish- F3nola.com
    • 86- Tinkles
    • Angie’s List- Willie
    • Douille- Bagasse/Yankee
    • King Kong- Angie’s List
    • War Eagle- Baby Face
    • Two Utes- Hawg
    • Colonel Mustard- Seaman
    • Bongo- Maverick
    • Gabrielle- Seaman
    • Triple Shift- Triple Shift
    • Organ Grinder- Google
    • Fracsac- Maverick/Bubba
    • Heisenbery- Bogey

    T-claps to Seaman, Yankee, and Maverick for topping list of EH’ers

    Close with a prayer with special dedications to Fracsac’s mom, Triple Shift’s friend, and Moms. Thanks for the chance to lead and looking forward to another 3 years!

  • Ren & Stimpy

    As it is Tuesday, the book of Revit says Burpees are acceptable, however, still unpleasant, so we began with 10 OYO. Mosey uptown to the parks edge looping back to Tulane and Gibson Quad for a warm-up circle.

    Circle 1: SSH x 20, Arm Circles Forward & Reverse, Peter Parkers*x10 (Pace Car / Alamo Style), Russian Twist x 20

    *So last Friday at the Mountain, Pace Car from San Antonio was doing his Peter Parkers differently than we do. Our version is more bow legged mountain climber. Pace Car did that but with a Merican in between each rise of the leg!

    Moseyed on to the Navy building where we broke up into 2 groups Alpha and Omega. Omega did pull ups while Alpha journeyed into the Navy Building to get the log! T-Claps to #SeaBiscuit for the assist. Returned to the pull up bars, gave the log to Omega group to carry it over to LBC quad. Alpha stayed behind to do a max set then joined Omega at the quad.

    Circle 2: BLIMPS increments of 10. While one group BLIMP’d the other took the log around the quad.

    Following BLIMPS we were tight on time but attempted 1-2-3. 50 Big Boy situps with the log while the other group ran to the opposite side of the quad then 100 chest presses. Wanted to do shoulder presses but out of time.

    Returned the log to the COT.

    *It’s give NOLA day and YOUTHNOLA Run was there raising the bar. We all do a lot in our goal to make a difference. Some mentor with Son of a Saint, YOUTHNOLA, and CAFE HOPE, please consider!

  • Inverted BLIMP Pyramids. Or something like that.

    Man, what a beautiful Saturday morning in April. It’s really one of the best months of the year in NOLA. 20 men gathered on this beautiful day for some F3. The usual disclaimer and off we go.

    We moseyed to the great lawn, unusually soggy and muddy on this day, for the warm-up COP:

    • SSH x 20 IC
    • Peter Parkers x 20 IC
    • Abe Vigodas x 10 IC
    • Arm Circles 10 Forward, 10 Backward IC
    • Hill Billies x 20 IC
    • Mountain Climbers x 20 IC

    Next a short jog to the front of NOMA where we crossed paths with the MuscleShip, on their turf. Here YHC distastefully lead the Mothership pax in 10 Monkey Humpers in the general direction of the MuscleShip pax. Sorry @Abacus, not very tasteful of this Q. I do apologize.

    Then we lined up for an inverted BLIMP pyramid along the tree line, or something like that. Exercise, then run to the next tree.

    • 5 Burpees
    • 10 Lunges each leg
    • 15 Imperial Walkers each leg
    • 20 Merkins
    • 25 Plank Jacks
    • 30 Squats
    • 30 Squats
    • 25 Plank Jacks
    • 20 Merkins
    • 15 Imperial Walkers each leg
    • 10 Lunger each leg
    • 5 Burpees

    We moseyed to the end of Lelong Drive for the next COP:

    • Side lunges x 10 IC
    • Low slow squats x 20 IC
    • Tree Huggers x 10 IC

    Then travelled back down the opposite side of Lelong Drive, heading back toward NOMA, with animals on parade. Parade for 6 trees, doing a different animal at each tree. Then a Route 66 back to NOMA, stopping at each street light for 5 jump lunges with each leg.

    Back at NOMA, pair up for 2 rounds of Merkin ladders. One pax does a Merkin ladder up the steps of NOMA, 8 Merkins at the bottom to 1 at the top, while the other pax does alternating step-ups at the fountain. 2 rounds.

    Mosey to the baby foundry. Each pax does 10 pull-ups, 10 dips. 2 rounds.

    Mosey to the fence at Tad Gormley stadium for calf raises. Regular calf raises x 20 IC, toe-in calf raises x 20 IC, toe-out calf raises x 20 IC.

    Finally mosey back to the flag for some hamstring stretches before the finish. Count-off, name-o-rama, intentions, and a prayer. Welcome to our FNG, Donatello. Thank you for letting me lead.

  • Tsunami

    A balmy morning greeted us on the final day of April 2019.

    8 Pax gathered for a leg workout on the Mountain.

    We ran up the stairs to the top of Wolfpack Mountain for a warmup:

    25 Sidestraddle Hops, 10 Grass Grabbers, 10 Windmills, 20 Peter Parkers.

    Then it was on to the M-I-L-F-S workout.

    We began by running down the stairs to the 1st floor and then back to the top of the Mountain. At the top 50 monkey humper’s were enthusiastically performed.

    Back down the stairs to the 2nd floor and up to the top for 50 imperial walkers.

    Back down the stairs to the 3rd floor and up to the top for 50 lunges.

    We continued this with 50 Freddy Mercury’s and finally 50 shoulder tap murkins.

    With energy to spare, Quarterpipe went for a solo bear crawl while the rest of the pax sucked wind. Strong!

    Then it was time for Dora 1-2-3.

    50 Burpees, 100 Plank Jacks and 150 LBCs.

    Next a circle of Mary:

    15 WW2 Situps, 20 Penguins, 20 Hello Dollies, 20 Low Country Crabs, and 20 American Hammers (lead by Doullie).

    Finally down the stairs to the benches for 20 dips and 15 durkins.

  • Retirement? We don’t need no stinking retirement!

    Due to a weekend of crawfish, second-lines, retirement party, and jazzfest, the fearless Q had lost his voice. So after a quick warmup of side-straddle hops, windmills, and imperial walkers, the silent, but deadly workout began. The circuit order was drawn in chalk on the ground of the picnic area. Pax would complete an exercise, take a lap (appx .25 miles per lap), then start the next exercise at their own pace.

    Total run length: 2.4 miles.

    Jump squats – 50

    Stacked foot, staggered hand muricans – 25 per side

    R+L leg step ups – 25x per side

    Dips – 50

    Burpees – 25

    Box Jumps – 25

    Decline muricans – 25

    Power ups – 25 per side

    With 10 minutes remaining, we started a Mary at the flag with 2xPAX at a time doing pull-ups instead of Mary for the duration of the exercise. Mary exercises included, american hammer, hello dolly, hello rosalita, box cutters, LBCs, V ups, and penguins.

    Overhead at the end “never regret a workout, but that was a TOUGH one.” As always, it was a pleasure to lead!

  • Birthday Q – “FORTY” – “one”

    YHC always gets excited on the days he Q. YHC is very thankful to lead his very first Birthday workout on a beautiful morning. 25 PAX were there to spend this special day with YHC. Usually, YHC sees familiar faces on a WPM Friday, but YHC noticed a few Non-Uptowners traveling to this AO. YHC is very appreciative of the support, including Hokie Pokey’s WPM debut, Mahatma, Bogey, and Jesus Juice. Sandbar made YHC aware of a FNG, later named BugBites. YHC gave his standard disclaimer and off we went!!!

    Warm-ups

    Short mosey to the base of the WPM and did the following in cadence:

    Grass Grabbers x 10

    Windmills x 10

    SSHs x 20

    Self Love x 10

    Mountain Climbers x 20

    The WPM

    Starting at the base (first ramp) of the WPM:

    1.) Partner up. Dora with 300 SSHs. While one PAX was performing the SSHs, the other PAX was running up and down the ramp. Flap Jack until the team finished 300 SSHs.

    2.) Now at the base of the 2nd ramp. Picked a different partner. Dora with 250 King Kong Shoulder Taps. While one PAX was in the plank position doing the shoulder taps, the other PAX was running backwards up the ramp and down. Flap Jack until the team finished 250 shoulder taps.

    3.) Ran through the flat level. However, stopped at each beam (10 per level), and did a burpee with a jump touching the above beam. All the way until the PAX got to the base of the 3rd ramp. Picked another different partner. Dora with 200 LBCs.

    4.) Ran through the flat level. However, stopped at each beam again (10 per level) and did a burpee with a jump touching the above beam. All the way until the PAX got to the base of the 4th ramp. Picked a different partner. While one PAX was lunge walking up the ramp, the other PAX was running backwards up the ramp. Once at the top of the ramp, ran back down the ramp and tagged his partner. Flap Jack. Now the other PAX continued to do the lunge walk where the first PAX left off. Complete the task until the team lunge walked all the way to the top of the ramp.

    5.) Ran through the flat level. However, stopped at each beam again (10 per level) and did a burpee with a jump touching the above beam. All the way until the PAX got to the base of the 5th ramp. Picked a different partner.

    HIIT (High Intensity Interval Training) Race

    YHC stressed this as a team race. While one PAX was resting and waiting at the base of the ramp, the other PAX was sprinting up the ramp, did 5 Hand-Release Burpees (Hurpees), and sprint back down. Tag your partner and flap jack. YHC stressed to each PAX to give it all on their sprint because each will get a chance to rest in between. Rinse and repeat 4 rounds for each PAX (total of 8 rounds for the team). T-claps to Mahatma & Saban, GSpot & Douille, and Flaming Lips & Quincy for finishing 1st, 2nd, and 3rd, respectively.

    Circled up for a quick Round of Mary:

    Hello Dolly x 20 IC

    Dying Cockroach x 20 IC

    Ran down the stairs back to flag and finished at about 6:17 a.m.

    COT

    Count-O-Rama 25PAX, Name-O-Rama, announcements, intentions. One FNG from Florida. He owns a franchise dealing with mosquito control. Therefore, he was named BugBites. Today we celebrate Peppa’s retirement from the Navy. He has flown F18s for the past 20 years. Thank You for your service and we couldn’t be happier that you and your family moved to NOLA and are a part of this great F3 Nola cult. Thank You all again for the opportunity to lead. Always a pleasure and honor to workout with the PAX. Thank you for all the birthday wishes. SYITG

    “FORTY” – “one”

    King Kong