F3 New Orleans

Tag: Douille

  • Dirty MacDulla Mountain

    Full of nerves for my VQ, I woke up before my alarm even went off and decided to head out for the park.  I was the first one there beside one unfamiliar face in a F3 shirt wandering around the park entrance.  I quickly learned he was Snowflake from F3 Greensboro, NC and was looking for the AO.  FYI they have 30 workouts per week in Greensboro.  The PAX started to role in and we quickly determined we had 3 FNG’s today, one EH’d by Triple-Shift and the other by YHC, and a third had a shady story that he had been to F3 on the Northsore one time before, a long time ago, but did not remember his F3 name…Sure!  Disclaimer was given and we were off.

    Mosey towards Walnut St. Circle up at corner of park for quick warm up.

    SSH x20, Arm Circ. Fwd/Bwd x20 each, Hillbillies x20

    Short Mosey to the Neutral Ground, as we call it Uptown.

    THANG 1:  F3 NOLA Uptown Shameless Self Promotion – Medulla Style

    On St. Charles Neutral Ground – Run down neutral ground with B.L.I.M.P.S. workout at each intersection – Medulla Style – Being that YHC is usually the SIX of this speedy, run loving PAX, this would come to be the theme of this workout.  Count was modified: 6-Burpees, 12-Lunges, 18-Imperial Walkers 24-Merkins, 30-Plank Jacks, 36-Squats

    20 Count by Da Parish

    Mosey to the Wolf Pack Mountain

    THANG 2: Dirty MacDulla Mountain – SIX Levels of Beat Down

    Had PAX line up in 2 lines – NOT a chance in hell we Indian Run Up!

    Bear Crawl Indian Run – last guy does 6 Merkins before running to front,  Up to level 2

    2nd level – 12 Merkins IC, 12 Squats, 12 Rower Situps –  Basketball slide up to level 3

    3rd level –  12 King Kongs, 12  Bobby Hurleys, 12 Rower Situps  – Karaoka(sp??) up to level 4

    4th level – 12 R Hand Staggered Merkins, 12 Low-Slow squats, 12 Rower Situps – Backwards run to level 5

    5th level – 12 LHand Staggered Merkins, 12 Low-Slow Jump Squats, 12 Rower Situps – Prisoner run to level 6

    6th level – 12 Floyd Mayweathers, 12 Lunges, 12 Rower Situps  – Run to top

    Top Of the Mountain – 12 Merkins, 12 Squats, 12 Rower Situps

    Willie  – 20 count  —  Enjoy the View Boys!

    THANG 3: A Little Mary at the Top of the Mountain & Bench Work

    Dying Roach, x 15 Real Freddie Mercury x 15

    Mosey down stairs to benches.

    Dips x 15 , incline Merkin x 15, Dips x 15

    Mosey to flag

    Count-O-rama  23 PAX, Name-O-Rama- 3FNG’s

    Announcements, a few Special Intentions and Closed with a still out of breath Prayer.

    NMM

    Almost 6 months to the day was my first F3 workout.  I was pretty close to the heaviest I had ever been in my life, had just been to a shitty “healthy patient” doctor visit where I was told I was fat, and my BP was really high.   I knew I had to do something to change this downward trend.   My first workout was a WPM, that followed a HNJ Men’s Club Board meeting the night before, where Angies List put on the hard EH.   Earily similar for my VQ, another WPM following a HNJ Men’s Club Board meeting.  Huge difference, about 30 lbs lighter, much healthier, BP is back to normal, and I wasn’t already winded after the 20 SSH in warm-up.  I can’t thank all you guys enough for motivating me everyday to get out there and grind it out in the gloom.   I know I could not have done this on my own.  I still modify but I’m not ALWAYS the SIX anymore!

    Welcome back Three-Way (Kotter)  Glad to have you back after a month away this summer.  Hope to see you out there more often.

    Glad to have have Snowflake from F3 Greensboro, NC join us today.  Come back anytime!

    Angies List – Posted his F3 workout from the beach in Cozumel…I hope you didn’t re-injure your Labia!

    Welcome to our 3 FNG’s

    Dean Wormer – He is the Dean of Students at Holy Name – Dean’s name from Animal House

    Amnesia – PAX who couldn’t remember his Northshore name – Northshore – help us figure out who this guy is.  All I can remember is he was like 28 and had big sideburns.

    Flying J – He was wearing a Bucky’s Truck Stop shirt.

    Some munblechatter that these were probably not the greatest names, but when pressed to make final decisions YHC’s brain was still a bit oxygen deprived and just wanted to finish this up.

    Thank you all again for the opportunity to lead, it was awesome!

    SYITG!

  • Fore!

    As my fancy fitness tracking watch, I mean 15 year old Casio G-Shock, ticked near 5:30 the anticipation became palatable. The First Annual Officially Unofficial F3Nola Blimp Golf Tournament (sponsored by John Daly’s Grip It & Sip It) was almost underway.

    First we moseyed a bit to that Greek pavilion looking thing for some warm-up:

    Side Straddle Hops X 34
    Arm Circles X 15
    Reverse Arm Circles X 15
    Peter Parkers X 15
    Mountain Climbers X 15
    Parker Peters X 15

    Next we moseyed to the links for the main event. They say Blimp Golf predates its Scottish counterpart, but it fell out of popularity due to it being completely pointless. The rules are stupid and convoluted, you start at the first hole and do one set of BLIMPS with the par of the hole as the reps. Then you do 34 Merkins (because it’s my birthday and I like them). The first person to finish wins that hole and then you mosey to the next hole and repeat with hole number as the sets and the par as the reps.

    The first hole started out a little rough, mostly due to my poor explanation. After that we started cruising. Unfortunately I forgot to keep track of who won each hole, so I can’t give out the grand prize. I promise to do better next year. Our sponsor was kind enough to provide a delicious Grip It & Sip It Hard Tea for each hole winner though. Let me know in the comments if you won a hole and I will make sure you get one.

    After 5 holes we decided that the we were golfed out for the day and we moseyed to the benches:

    Dips X 15
    Right Leg Step-ups X 15
    Dips X 15
    Left Leg Step-ups X 15
    Derkins X 20

    According the Casio we had way more time left than I thought. The PAX recommended that we do some AB workouts. We headed back to the pavilion for some Ring of Fire:

    Nolan Ryans
    Real Freddy Mercurys
    Lots of other AB stuff

    Back to the flag for Count-Off, Name-O-Rama, Announcements, Intentions and Prayer.

    Big thanks to everyone for coming to my VQ and helping me out with my mistiming.

  • And we are done….just kidding, not really.

    So after a last minute exit from Chowdah for his VQ, YHC decided to step up and take the Q.  After planting the shovel flag in what was unusually hard dirt and the usual disclaimer, we were off.

    Mosey to the Kick-Ball Field in front of Audubon Zoo for Warm-Up:

    • Imperial Walkers X 20
    • Arm Circles Forward X15
    • Arm Circles Reverse X15
    • Hillibillies X20

    Next, short mosey to Soccer Field for:

    • 4 Corners – B.O.M.B.S – Modified (You’ll figure out why shortly)
      • First Corner – 5 Burpees
        • Defensive Drills R/L to
      • Second Corner – 10 OH Presses
        • Crab Walk to
      • Third Corner – for Modification #1 – 15 Monkey Humpers
        • Backward Run to
      • Fourth Corner – 20 Big Boy Sit Ups/Rower Sit Ups (PAX choice)
        • Bear Crawl
      • Back to First Corner for Modification #2 – 25 Side-Plank Leg Raises split between right and left sides

    This was so fun, Rinse and Repeat!

    Mosey to Shelter for:

    • The Cooper
      • 10 Burpees
      • 10 Merkins
      • 10 Squats
      • Run 1 lap from shelter to track and back (approx. 400M)
      • Decrease by 1 until done

    Now you know why YHC decided to modify the merkins and squats out of the B.O.M.B.S.  You’re welcome PAX!

    Now the above routine seems pretty straightforward and not that difficult.  Apparently not with 90 degree heat and what seemed like 110% humidity.  The Cooper should be renamed the Mumblechatter-Killer because it was pretty quiet amongst the PAX once we really got going.

    As we continued in our endeavor to get to the end of this never-ending routine, YHC realized not all the PAX would have time to complete.  So, modify!  YHC decided to announce that we would call it when the PAX leaders (I’m looking at you Douille, El Wire, Mariah and a few others) finished all their rounds.  Apparently, those same leaders misheard me and thought YHC said we would finish when they completed their CURRENT round.  You can imagine my amazement when I pulled into the shelter with a group of PAX waiting for YHC for the next THANG.  Of course, I quickly explained that we still had several minutes to go and let’s get to it.  Que collective groan.  Off we went for more rounds!  Lucky for the PAX we did run out of time so YHC called it.  That Cooper was something else.

    Mosey back to the Flag for Count-Off, Name-o-rama, Announcements, Intentions and Prayer.  Special thanks to all who attended and helped put on the F2 Picnic on Saturday.  A great F2 event.

    Thanks PAX for letting me lead!  What a great group of #HIM.

  • Cognac and Burpees

    Started out with a disclaimer stating that I had too much cognac at Tales of the Cocktail the previous night “so if you smell cognac it is me.”.

    Mosey to the lawn in front of touch down Jesus then I attempted to count:

    15 x windmills then 5 burpees oyo

    15 x forward arm circles 5 burpees oyo

    15 x reverse arm circles 20 merkins oyo

    15 x good mornings 5 burpees oyo

    Mosey to the corner of Sta Charles and Calhoun:

    20 x cross fit merkins then ran to next tier

    20 x lizard hops (I need to stay off you tube) ran to next tier

    20 x plank jacks to shoulder taps ran to next tier

    20 x dying bug ran back to start

    Mariah commented that the work out was weak so we repeated with

    5 x burpees at each tier

    Mosey to the parking garage on Freret St then Native American ran to the top of the garage in two lines.

    Paired up for Dora at the top:

    100 low slow squats as partner ran down the stairs and back up

    200 lbc as partner ran down the stairs and back up

    300 plank jacks as partner ran down the stairs and back up

    Mosey down the stair to the benches by WPM

    20 derkins oyo

    Mosey to the flag then

    5 x burpees oyo

    plank left and right

    30 count misson impossibe

    Circled up, counted off, name-o-rama and prayer.

     

    Thank you for allowing me to lead today.

     

    86

  • Backblast – Catfish Saturday VQ (2018-07-14)

    Greetings folks,

    Had a great workout this morning with Mr. Catfish’s Virgin Q.

    Attendees:  Catfish, Rudy, Mahatma Ice, Da Parish, Reluctant Yankee, Cliff Notes, Tool, Babyface, Triple Shift, Fracsac, King King, Mambi, Woz, Gabrielle, Medulla Oblongata, Bogey, Cooch, Calliope, Jinglevader, Dewey, Pie Gow, Abacus, Moist, Belloq, Whoop, Two Yutes

    Also had an FNG come in, who now has been officially christened as Beignet.  Turns out Beignet lives in Phoenix, so he will be bringing some N’awlins flavor back to his F3 group there.

    On to the workout:

    Started with a mosey over to the Great Lawn for Side Straddle Hop, Peter Parkers, Parker Peters, Plank Jacks, Imperial Walkers

    Moved to side of great lawn for a B.O.M.B.S. variant (50 burpees, 100 overhead claps, 150 merkins, 200 sit-ups, 250 squats).

    Moseyed to the fountain for some dips, step-ups, and derkins.

    Lined up and did 2 laps of indian run on the main road to the museum.

    Moved to the field adjacent to the museum for a combo of lunges, bear crawls, duck walk, and burpees.  This involved lunging for two trees, then 5 burpees, bear crawl two trees, 5 burpees, then duck walking two trees, 5 burpees.  Rinse and repeat.

    Moseyed back to flag for our CoT and naming of our FNG (beignet).

    Thanks again to everyone for coming out.  27 strong is a hell of a way to do a Virgin Q!  Hope be able to do it again soon!

    Catfish

     

  • Macdeuce at The Birdcage

    (more…)

  • Suicide Squad

    19 PAX woke up to this beautiful morning for a July beat down at the Skinny.  Started with our standard disclaimer, we went straight to the warm up.  All in cadence count – 25 SSH, 15 Forward Arm Circles, 15 Imperial Walkers, 15 Backward Arm Circles, and 15 Hill Billies.

    We moseyed off to the track to our first station.  We broke up the PAX into 4 groups with the following exercises.  Group 1 – 10 pull-ups (the count), Group 2 – lunges, Group 3 – merkins, and Group 4 – plank jacks.  We did one full rotation.  We then moseyed across Magazine Street to one of the fields in front of Audubon Zoo.  Magically, there were about 10 cones set up to resemble a flag football field.  Each cone was about 10 yards apart.  Because of the perfect set up, we decided to do some suicide drills.

    Suicide Drills

    1.) OYO – jog to the first cone, sprint back, 10 merkins.  Rinse and repeat to the 2nd and 3rd cone.  Total = 30 merkins.

    2.) OYO – Jog backwards to the first cone, sprint back, 10 squats.  Rinse and repeat to the 2nd and 3rd cone.  Total = 30 squats.

    3.) OYO – bear crawl to the first cone and back, 10 merkins.  Bear crawl to the 2nd cone and back, end with another set of 10 merkins.  Total = 20 merkins with nonstop bear crawl.

    4.) With a partner – facing each other, side hop / jog to the first cone and back, 3 burpees. Rinse and repeat to the 2nd, 3rd, and 4th cone.  Total = 12 burpees and a lot side-hopping.

    5.) *Iron Sharpens Iron Challenge of the Day* – With a partner – wheelbarrow your partner to the first cone, 5 rower or traditional sit-ups at the first cone.  Let your partner wheelbarrow you to the 2nd cone, 10 rower or traditional sit-ups at the 2nd cone.  Wheelbarrow your partner to the 3rd cone, 15 rower or traditional sit-ups at the 3rd cone.  Let your partner wheelbarrow you to the 4th cone, 20 rower or traditional sit-ups at the 4th cone.  Total – 50 sit-ups with alternate wheelbarrowing and crawling between partners.

    6.) OYO – jog to the first cone, sprint back, 10 merkins.  Rinse and repeat to the 2nd and 3rd cone.  Total = 30 merkins.

    7.) OYO – crab crawl to the first cone and back.

    We then completed the day with some more core exercises: dying cockroach IC x 20, penguin IC x 20, American Hammer IC x 17 (I tried to do 20 but didn’t happen).  We then moseyed back to the flag and finished right at 6:15 a.m.

    We ended with count-o-rama, name-o-rama, announcements/intentions, and prayers.  I feel very blessed and honored that I get a chance to lead the PAX.  Thank You for pushing me to post on a regular basis. And welcome back Chiquita!!!

    SYITG

    King Kong

     

  • LGBTcoQcurious

    Peaches was approached to VQ  and in fit of panic enlisted me, Angie’s List, into a Manage-a-Deux-VQ. I graciously accepted and even jotted down some exercises which I promptly left at home. Luckily Peaches was on top of his game and had many fun things planned for the PAX including music, running, running, running and a sunrise on Green Wave Mountian. After we had our picture made with a giant phallic bell tower in the background. How apropos.
    The Thang*-
    Disclaimer

    Mosey to TouchDown Jesus

    • 20 SSH
    • 20 Windmill
    • 20 Monkey Humpers
    • 20 Arm Circle

    Mosey to LBC Quad

    • BLIMPS-substitute LBC for Lunges
    Mosey to Turf Field
    • “I cant quit you” plank to Peaches-Plank/Peter Parker/PlankJack combo
    Mosey to Green Wave Mountian AKA BrokeBack Mountian
    • Indian run up, Stairs down
    Long Mosey to Benches
    • 11 Left leg step ups
    • 12 dips
    • 13 Right leg step ups
    • 11 dips
    Mosey to flag
    • 20 Mericans
    Count off/ nameorama
    announcements/ intentions
    Sweaty balls ‘o man
    *Somewhere in there was an “elephant walk” that Coast Rat enjoyed enough to praise later in a group text. Kinda bummed I missed that, I think elephants are pretty neat. 

  • A Beat Down 2 Years in the the Making

    When Jingle Vader said he would be out of town and needed someone to step up to Q, YHC realized this was roughly his two year F3 Anniversary, and agreed to take the reigns from the mighty JV.  YHC first posted on June 11, 2016 where Maverick was the Q, and it was a good one!  With two years under the belt, YHC figured he could deliver a good one.  Two FNG’s posted with us today, along with 20 Regulars.  After some odd discussions about circles and such (that’s Bogey and Rudy for ya), it was time for the disclaimer…….and then….

    Mosey to the Great Lawn for the Warmup

    SSH IC x 31
    IW IC x 20
    Sun Gods (Arms Circles) 10 fwd, 10 back
    Mountain Climbers IC x 20
    Peter Parker IC x 20
    Parker Peter IC x 20

    Someone set up some cones on the Great Lawn, wonder who that was? YHC figured we could thank him later….

    Well, since cones are set up to mirror a basketball court, roughly about 35 feet between cones, may as well put them to good use. Time for some:

    Suicides

    Part 1
    sprint to one quarter line, sprint back and do 5 burpees
    sprint to half line, sprint back and do 5 burpees
    sprint to three quarter line, sprint back and do 5 burpees
    sprint full court, sprint back and do 5 burpees

    Part 2
    Same suicides, only 10 merkins each time the pax sprints back

    Part 3
    Bear crawl semi suicides
    Bear crawl to one quarter line, complete 10 LBC’s, bear crawl back to base line and do 10 merkins
    Bear crawl to half court line, 10 LBC’s, bear crawl back to base line for 10 merkins.

    Part 4
    Lunge Walk Suicides
    Lunge walk to one quarter line, 10 monkey humpers, run back to base line for 10 merkins.
    Lunge walk to half court line, 10 monkey humpers, run back to base line for 10 merkins.
    Lunge walk to three quarter line, 10 monkey humpers, run back to base line for 10 merkins.
    Lunge walk full court, 10 monkey humpers, run back to base line for 10 merkins.

    Line up in two columns for an indian run to NOMA. Apparently YHC did not do a very good job of explaining this, but we all ran, and we made it, so all is good.

    Partner up for:

    Mini Dora 123 (for time)
    Pax 1 runs from first tree, or tree zero, or whatever we call it now, to the fountain for 10 dip
    Pax two does exercise until relieved. The count is cumulative.
    50 Burpees
    100 Squats
    150 Merkins

    Partner Derkins
    Starting at the now infamous first tree
    Pax 1 planks, while Pax 2 uses Pax 1 for 10 Derkins.
    Run to next tree, flapjack
    Run to next tree, flapjack
    Run to next tree, flapjack
    Run back to starting point
    That’s 20 derkins for each

    Circle up for Mary
    LBC IC x 30
    Flutter Kicks IC x 20
    Dying Cockroach IC x 20
    Penguins IC x 20

    Mosey back to flags

    COT
    Count off, Name-O-Rama, Name the FNG’s, Announcements, Intentions, closed with a prayer to the Sky Q

    NMM
    Welcome Outbreak and Sour Patch, T-Claps to Woz and Coxswain for the EH’s!!!
    Thanks to all of you for continuing to post in support of F3. There is no doubt my life has changed for the better over the last two years, and I remain several pounds lighter. The daily beatdowns, the Capital Ruck, the Grow Ruck, the Gnarly Nutria, the ISI monthly challenges, and a plethora of other F2 CSAUP events have filled these last two years with incredible memories, and the experiences have improved my roll as a Father, a Husband, and a Friend.

    SYITG

  • Viva la cucaracha

    Hurt yourself, don’t hurt yourself, your Q had disclaimer issues. Least of the Pax’ problems today…let’s mosey.

    Around the horn discover Brown Bag hiding in the shrubbery then over to touchdown Jesus for the first COP: SSHx 20, MC x20, HB x20, PP x20, Squat Jacks no Smurf Jacks x 20, PP x20

    Mosey to the mountain for three lines of Indian run fun to the top.

    COP #2 with a quick change between exercises: Dying Cockroach x10 > Flutter Kicks x10 > DC x10 > Hello Dollys x10 > DC x10 > High Dollys x10 > DC x10

    Mosey over to the down ramp: 10 RT, 10 merkins the run down for 7 crossfit-merkin jump sqaut burpees, backwards up the hill twice and third time bear crawl.

    Down the stairs for a nice cool round at the benches: RSLU x20, Dips x20, RLPU x20, Incline Merkins x10, LLSU x20, Dips x15, LLPU x20 & Incline Merkins x10

    Lastly another quick round of Mary at TD Jesus: Dying Cockroach x15 > elbow PP x15 > Dying Cockroach x15 > eblow MC x15

    Back to the flag for the count, name-o-rama, welcome FNG Shrinkage & the prayer.

    zero comments, please