F3 New Orleans

Tag: Douille

  • Día de la cucaracha muerta

    Light crowd on a steamy Monday but the 12 PAX were up for the challenge.

    After the obligatory loop  around club parking lot, we headed for the water but an intense ladies kegel exercise class was occupying the space. No worries, a quick jump over the bandstand for the first COP:

    SSH x20, MC x20, HB x20, PP x20, Smurf Jacks x 20, PP (the other one) x20

    Line up at the lights for a intertwined bear crawl/lunge walk stopping to knock off 5 crossfit-merkin jump squat burpees at each light.

    After that fun, an Indian run to the crossbar next to the zoo.

    Four groups rotating: Eblow MC, Merkins, Elbow PP and crossfit-merkin burpee pull-ups for the count of seven.

    Back in Indian run formation hoping to spot the movie star du jour at the zoo. No luck so we trudged on to the pavilion.

    RLSU x25, Dips x20, LLSU x25, Derkins x10

    Mosey to lights for another COP lighting round of Mary: Dying Cockroach x10 > quick change > Flutter Kick x10 > DC x10 > Hello Ds x10 x DC x10 > High Dolly x10 > DC x10 > RT X10 >DC x10

    Lastly enough time for another intertwined bear crawl/lunge walk with 5 merkins at each light

    Back to flag for a count-0-rama & prayer.

    Good start to the week…Thanks

     

     

     

     

  • More Tool in lieu of more Cowbell

    Nineteen men posted to get the usual Saturday fix at The Mothership.  YHC filled in as Q for Cowbell who anticipated a late night at the Taylor Swift concert or something of the sorts.  Typical June conditions meant we were in for another sweat fest but nothing the PAX couldn’t handle.  YHC has been slacking lately on themed workouts and didn’t want to throw together a last minute history tour so then plan was a no-frills workout in an effort to deliver a beatdown to all, and make sure to include plenty Merkins for the ISI challenge.  As the PAX trickled in, it was good to see some 2nd and 3rd timers in the mix which is always a good thing.  After the disclaimer, we were off in a longer than usual mosey around the Great Lawn, made clear by Rain Man, and circled up for the Pre-Thang:

    SSH x25, AC x20, WM x10, IPW x25

    Then we lined up on one side of the lawn for a bear crawl halfway followed by a lunge walk the other half.

     

    Next up, a mosey around Storyland to the back of TG Stadium where we broke up into three groups for:

    Group 1 – Wall Sit against the train shed, which we made base for the circuit

    Group 2 – Run to the Refinery for 10 pullups and 10 inverted rows, or any combo of the two, run back and plank

    Group 3 – Run to the prison bars, aka Tool Wall, for calf raises x40, run back and plank

    After one round, rinse and repeat.

     

    Then a mosey to the Museum water fountain where we lined up along the trees for:

    Merkins x10, Squats x10 (OYO) at each light pole, run to the next…think think were 10 poles.

     

    How bout some Mary:  LBC x20, Box Cutters x20, Penguins x25

    How bout an Indian Run:  PAX split in two groups, one on each side of Lelong Dr., down and back (almost half mile), with a little friendly competition along the way.  T-claps to Rudy for the Nascar-like announcing.

    This brought us back to the light poles so this time we knocked out Merkins x5 and Squats x5 at each one, plank and wait/hydrate by the water fountain.

     

    More Mary:

    LBTs ? x20

    Merkins x10 OYO

    Russin Twist a la Jingle Vader x20?

    Merkins x10 OYO

    Mahatma took the mic for: Dying Cockroach x10, keep feet up, Flutter Kicks x10, repeat

    Time to head back to base.  Total ground covered was 2.68mi.  Merkin count was 170 for those in the ISI challenge.

    COT to seal the deal.  Coffeeteria included some good F2 followed by bible study…t-claps Woz.

    Thanks for the opportunity to lead.

    Tool

     

     

  • Bring Sally Up – again

    Humidity is a reality right now.  The constant feeling of sticky sweat – and living in a dog’s mouth.

    We ran a loop by the golf course.  Then circled up at the bandstand in Audubon.

    SSH x 20, Imp Walker Squats x 20, Mtn Climbers x 20, Dead bugs x 20

    Then we made a plan… 25 rows at the row bars, 25 Russian Twists at the bandstand, 25 dips on the benches and 5-10 pullups at the pull up bars – plank until you get an open spot.   Run one loop to complete and then plank and wait at the bandstand.  I was trying to avoid any push ups after Gabrielle’s push up destruction on Monday.

    Then we circled up for SALLY UP.   Squats to Flower by Moby.

    Then we did Superman to Bow x 1 min    YTWs for back work x 20

    Then we did another loop.  Same deal except we did 25 plank jacks at the bandstand and BLIMPS to wait.

    Then we circled for a FINAL Mary.

    LBC, Peter Parkers, Plank Jacks, Dying Roach, Parker Peters, Flutter, Rosalita, Shoulder Taps, and Bird dogs x 20

    Tried to stay on the core today to give the arms/shoulders some recovery time!

    A pleasure to LEAD.  Thanks for the opportunity.

  • Did I mention the ISI Challenge….

    So as 23 PAX gathered in the short-lived gloom, YHC reminded everyone that this month’s ISI challenge is 10,000 Merkins in one month.  Quite the task as that equates to an average of 333.33 merkins/day for those who are mathematically challenged.  Merkins were promised and as you will soon see,  Merkins were delivered.  After the standard disclaimer, we were off!

    Mosey around entrance to Golf Club and then to front of bandstand for Warm Up:

    • Hillbillies X 20 IC
    • Windmills X 15 IC
    • Imperial Walkers X20
    • Forward Arm Circles X15
    • Reverse Arm Circles X15

    Then short Mosey to Oak Alley for Red Barchetta (went deep in Exicon for this one).  Apparently it’s supposed to get your heart racing like a “Rush song”.

    • Start at 1st light run to last light for 100 SSH
    • Run back to starting point
    • Run to 2nd to last light for 75 Mountain Climbers
    • Run back to starting point
    • Run to 3rd to last light for 50 LBC’s
    • Run back to starting point
    • Run to 4th to last light for 25 merkins
    • Last is 10 Burpees

    I agree the routine got the heart racing, but even though I’m a fan of Red Barchetta, I think this Rush song seems more appropriate:

    Here’s to all you Working Men! Or is it Working #HIM?  BTW, where’s all the merkins?  That’s only 35 including the burpees…

    Next Mosey to Kickball Field for Merkin Ladder.  There they are!!!

    • Start on one side and do 20 merkins sprint to other side and do 19 back to starting point for 18 and so forth until you hit 1. 210 merkins total if you’re counting.  Now we’re cooking…or at least our chests are burning.

    Quite a bit of mumblechatter during this routine.  I even think I heard some comment about t-rex arms that help some of the PAX do push-ups faster… All I got to say is sometimes it’s good to be short…or short-armed.

    Next mosey to shelter for

    • Incline Merkins X15 IC
    • Right Leg Step Ups X15 IC
    • Decline Merkins X15 IC
    • Left Leg Step Ups X 15 IC
    • Merkins X15 OYO

    Next mosey to right outside shelter for

    Mary

    • Flutter Kicks x 15 IC
    • Penguins X 20 IC
    • Tin Snips X 15 IC
    • Nolan Ryans X5 each side OYO

    Mosey to Flag for Count-Off, Name-o-rama, Intentions and Prayer.  PAX, don’t forget about NOTC 2-miler this Wednesday.  Should be some good F2 and recruiting opportunities.

    So, for those counting, that’s 320 merkins to get your ISI Challenge day started.  Keep ‘em coming and Go Team Gabrielle!

    Thanks for letting me lead.

  • Bridge Over Stagnant Waters

    Leading 20+ men on Saturday beat-down is a tall order, so Your Humble Correspondent (YHC) needed to prepare. On the afternoon before the workout, my 9-year-old son and I took I bike ride to City Park to survey any hidden corners typically overlooked during Mothership workouts. Whenever the Pax moseys from the flag to the museum of art, the little hill of a bridge just after Morning Call is a nice little challenge, especially because we don’t have hills in New Orleans. But there’s too much traffic along that road to do a workout on. On my bike, YHC spied those foot bridges over the lagoon behind Morning Call and thought it might be a good spot to try something new. (At least, YHC hasn’t worked out there before.)

    YHC showed up a few minutes before the workout was to begin, and there was already a healthy crowd there. A few stragglers joined in as the PAX moseyed to the Great Lawn. Let’s get started:

    • Arm circles – 10 forward, 10 back
    • Cross-legged windmills – 10
    • Then some stretching – Runners stretch, crouching and holding it for 10, knee circles, legs open with stretch forward, soles touching and stretch forward

     

    Warm ups

    • Hillbillies x20
    • Merkins x20 (maybe too fast a cadence)
    • Jump squats x20
    • Floyd Mayweather x20
    • Peter Parkers x20
    • SSH x20
    • 10 burpees on your own

    To the bridges

    We did a Dora 123 where one partner runs over one bridge and returns over the second with some nice steps to climb up. Taps out and the other partner does the circuit. A combined exercise of:

    • 100 plank jacks
    • 200 toe-touches (from crab-walk position)
    • 300 mountain climbers

    To NOMA

    After a moment of hydration at the museum, we partnered up again at the main fountain.

    One partner bunny-hopped up the stairs, while the other partner did:

    • derkins
    • irkins
    • dips

    …partners switching each time between bunny-hops and the exercises at the fountain. When we were done, rinse and repeat.

    At the trees

    Short mosey to the field with the line of trees in front of NOMA.

    • Lunge walk (length of two trees)
    • 10 burpees on your own
    • Duck walk (length of two trees)
    • 10 burpees on your own

    Mosey back to the Great Lawn

    Time for some Mary

    • Flutter kicks x20
    • American hammer x20
    • Hello Dolly x20
    • Crunchy rolls and crunchy roll step-ups (something from my martial arts practice) – on your own
    • Freddy Mercuries (I think) x 20

    Times up! Back to the flag for name-a-rama where we named two FNGs: Calliope and Mary Lou. (Mary Lou’s leaving town anyway, so a silly name won’t haunt him for long.) Announcements, a prayer, and then some camaraderie at Morning Call.

  • #crowdpleaser

    At 05:30 YHC gave the disclaimer and we were off. A quick mosey over to Touchdown Jesus for the warmup:

    SSH x 51 IC

    Mosey to WPM for an Indian Run to the top. Quick round of Mary:

    LBC’s x 51 IC

    Mosey down one level to the base of the ramp for everyone’s favorite… Bearpees!! That’s right. Work your way back up the ramp via bear crawls and Burpees. 4 count bear crawl followed by 1 burpee, then 8 count bear crawl followed by 2 burpees…. finishing w 40/10. Plank for the six at the top. Not much mumblechattet during this smoke fest.

    We took a breather w some Mary:

    Hello Dolly, Dying Cockroach, LBT, Real Freddie x 21 IC

    Mosey down the stairs to the benches: Dips, LLSU, Incline Merkins, RLSU x 15 IC

    Mosey  back to TD Jesus for Low Slow Squats x 25

    Back to the flag for plankorama and 10 Burpees to seal the deal.

    COT w shoutout by YHC.

    T Claps to the pax for sucking it up!

    Remember to sign up for your chance to Q at this fine AO.

    Let me know if I missed any pax above. A little foggy post workout. Thanks RY for the recap.

    Good Times!

    Roots

     

  • Wolfpack Mtn intro to the Deck of Death

    A little slow with the bb but here it is nevertheless…

    Inspired by the new for sale deck of death – and realizing that as far as I know – the Uptown crew has never lived a Deck of Death.  So I brought a deck and we did the deed on Wolfpack Mtn.

    We ran to the lower area of WPM – here we did SSH x 2o, Imperial Walker Squats x 2o, Mtn Climbers x 20 and Dying Roaches x 20.

    From there we ran to the top.

    At the TOP we started our deck of Death!  – Spades were burpees, Hearts were plank jacks, Diamonds were merks, and Clubs were Peter Parkers

    Each ACE was a lap down the stairs then up the other stairs.

    I removed the twos.  So we did 151 of each exercise.  We didn’t complete the 9 and 10 of spades so we were 19 burpees short but all other suits were completed.

    We did 3 aces but on the 4th ACE ran back to the flag.

    We had a solid PAX of 24.  I unfortunately didn’t document the PAX but I will add some names of guys I was 100% sure were there.  I will add some names if you notice your name is missing – send me a text or email F3 NOLA.

     

  • Teamwork

    Mosey over for a quick warm up in the great lawn.

    • 15x Plank Jacks IC
    • 20x Elevator Merkins IC
    • 20x Peter Parkers IC
    • 20x SSHs IC

    Partner up for some Dora 1-2-3.

    1. 100 Burpees (at the Great Lawn)
    2. 200 Mayweathers (at NOMA)
    3. 300 Squats (NOMA neutral ground)

    Mosey over to the refinery and split into 2 groups.

    1. Calf Raise Circuit (timer)
    2. 3x Pull ups, 5x Merkins/Squats AMRAP

    Back to the flag, where we held the COT. Coffeteria and 3rd F (Q’d by Woz) was held after…great time!

    Moleskin

    MURPH at the Foundry…get some!

  • sometimes you eat the bear and sometimes the bear eats you

    The PAX gathered at the AO ….

    Standard disclaimer and mosey around the track with a left turn across Magazine St, past the Audubon Zoo sign and into the green parking lot.

    Warm up COP

    5 burpees OYO , SSH x20 IC, Peter Parkers x20 IC, Sealjacks x16 IC (sealjacks are boring), Mountain Climbers x20 IC, 5 burpees OYO.

    Mosey across the parking lot and through the gates to the Southeast Louisiana Flood Control System (aka the levee). Line up on the path for 7’s. Catalina wine mixers at the bottom and 2 leg lunges at top. OYO.

    PAX moseyed to the molehill at the end of the fly soccer fields. Pair up. Partner 1 bear crawls over the mountain, down the other side, does 30 LBCs, then moseyed back around the mountain.  Partner 2 holds a low plank until 1 gets back.  Flapjack twice.

    Mosey to the fly playground, divide into rough groups of five to rotate through pullups, incline merks, decline merks, dips, and plankjacks.  Pullup group had the count of 10.

    Fast mosey to the labyrinth for quick Mary. Russian Twist x10 IC, Hello Dolly x10 IC, LBCs x10 IC.

    Times up.

    Mosey to the flag and one minute over.  Yankee is likely drafting the email of admonishment as YHC types.

    Count off and Name-O-Rama.  With such a large group today we missed an FNG, who stealthily invented his own name.  That would not stand, however, and our friendly canadian  was named “Bieber.”

    Announcements, intentions and close.

    Thanks to all for putting up with YHC’s fumbled organization on the exercises. The Pax ate the Bear, but the Bear ate YHC.

     

  • VQ – Wolfpack Dora – wait…. we have time for one last Indian Run on the WPM

    I was finally confident enough to pop my cherry and lead the PAX for a morning beat down.  I gave a standard disclaimer that “not only am I not a professional trainer, but this is my VQ.”  We then moseyed to Audubon Place and turned back to the front of the Gibson Hall where we did some warmups:

    20 x IC SSHs

    10 x IC windmills

    20 x IC mountain climbers

     

    We then moseyed to the Loyola horseshoe.  Here we did BLIMPS OYO in the following order:

    1.) Started on one side on the curb and performed 10 x curb jumps (very mini, tiny box jumps)

    2.) Then ran to the other side – 5 x burpees

    3.) Ran back to the original side and – 10 x curb jumps

    4.) Then ran back to the other side – 10 x lunges on each leg

    5.) Ran back to the original side and – 10 x curb jumps (you get it??? do you see a pattern? Yes, we did 10 curb jumps in between each exercise in increment of 5)

    6.) 15 x imperial walkers on each leg

    7.) 20 x merkins

    8.) 25 x plank jacks

    9.) we finished with 30 x squats

    So in total, we completed 60 x curb jumps. Chiquita gave us a 10 second countdown.

     

    We then moseyed to the base of the WPM. We ran backyards half way on the first incline then turned around and ran the rest of the way forward to the top of first level where we performed 3 burpees. Took the stairs back down to the first floor and met at the parking lot.  This was where we were about to start a modified Wolfpack Dora 2-3-3.  Each picked a partner while one partner was doing the run just demonstrated, the other partner was rocking the following exercises: in total we finished 200 x scissor kicks, 300 x shoulder taps, 300 x LBCs in this order.  Douille gave us a 20 second countdown upon completion.

     

    After the Wolfpack Dora, we still have time for Indian Run to the top of the mountain. I heard mumbling (I think mostly from Tito) trying to influence my Q.  Tinkles, a season F3 pro, gave me words of encouragement – “don’t let them rattle you.”  I thought Tinkles was just warming up and was ready to hit up all 3 garages.  Meanwhile, Yankee started to run on his own, and I had to yell just to get him to stop and wait at the bottom of the mountain.  Maybe Yankee was just so anxious with his CSAUP  Tchoupitoulas Barathon that evening.  With all the drama, nevertheless, we managed to finish the Indian Run.  Tito gave me a stare at the top of WPM and exhaustedly said “I hate you” after I asked him for a 20 second countdown.  But I know that meant he loves me.  I saw a little smirk from Sandbar when he realized Tito was breathing heavily and gasping for air.  Thank goodness Medulla Oblongata came through and gave us a 20 second countdown instead.  We moseyed back to the flag (6:15) where we did our usual: count-o-rama, name-o-rama, announcements, and intentions.  Chiquita will miss couple months due to his hernia surgery scheduled on Monday.  We will continue to pray for a smooth surgery and quick recovery so that he can come back and join the PAX.  This group of F3 members is what gets me up in the morning for the beat down.  So we can’t wait until Chiquita comes back.  It’s an honor for me to lead the PAX.

    Also, big shout out to many HNJ boys who came out for my VQ.

    SYITG

    King Kong