F3 New Orleans

Tag: Douille

  • Mini Murph Mountain Misogi – from Sandbar

    YHC was so impressed with and envious of the 55K Pax (way to go @Rudy!) that I started thinking how we could reach for something strenuous in the 45 minutes of WPM. A ‘misogi’ is a pop exercise physiology term for an physical endeavor that is intended to extremely challenging and perspective changing. I think the 55K was exactly that. Two rules with misogi: they should have maybe a 50% chance of success, and nobody should die. Check out Michael Easter’s book, “The Comfort Crisis” for a great piece on this.

    On August 23, 2019, YHC introduced The 5 Mountains to WPM, with ‘mixed’ results. The PAX have revisited that path several times over the last 3 years, but the opportunity was there to expand on that base. Given the 8/23/2019 experience, YHC urged the PAX to pre-hydrate and buckle up.

    We gathered in the gloom and YHC insisted the PAX organize in groups of 4 of similar speed – one to run for help and two to carry the body.

    YHC laid out the route between the 5 mountains, but with 10 burpees at the bottom and top of each mountain. That’s a burpee century if your counting @bolt ! Then YHC added some lagniappe – a stop off at the ROTC pullup bars for a quarter Murph (with no vests, but about 3.25 miles running). 25 pullups, 50 merks, 75 squats. YHC also urged the PAX to stays in groups and modify as needed.

    I had no idea if this was possible in 45 minutes.

    YHC set off with @couch, @king kong, and @meatball. The other PAX were close on our heels. After the first 2 mountains, we checked our time and decided to go for the Murph as well. At mountain #3 (Reilly garage) YHC started to feel a little woozy near the top. By the 4th mountain, merlot was tickling my tonsils. After the ascending burpees at Mountain #5, it was just about putting one foot in front of the other to get up the stairs. By then there was a welcome pouring rain to cool us off.

    And back to the flag. 44 minutes and 30 seconds. We did it. Thanks to the PAX for accepting a friday morning CSAUP challenge.

    COT and @king kong asked everyone to send birthday wishes to his wife. Man is he going to regret that one. Btw, shout out to our PAX @Lulu, who is one of the engineers at Boeing working on the Space Launch System for NASA -Michoud. Looks like they will send a rocket to the moon this week. Sometimes it IS rocket science.

  • Fore! – from Landing Strip

    I thought I was dusting off an oldie-but-goodie with a morning run/workout through Audubon Golf Course, but low and behold MacGyver beat me to it a week or so ago. Nevertheless, we persevered…

    Warmup
    We moseyed over to in front of the clubhouse for the following exercises:
    -20 x SSH
    -15 x Forward Arm Circles
    -15 x Self Love

    Tha Thang
    We then moseyed through the course, hole-by-hole. Each hole was accompanied by an exercise, with reps to match the # of the hole. But we waited for the 6 to finish that # of exercises before moving on. Make sense? Yeah, it was kind of confusing out there as well.

    Here were the exercises:
    1. Burpee(s)
    2. Diamond Merkins
    3. Mountain Climbers
    4. Wide Arm Merkins
    5. Peter Parker
    6. Incline Merkins
    7. Parker Peter
    8. Decline Merkins
    9. Air Presses
    10. LBCs
    11. Flutter Kicks
    12. LBTs
    13. Hello Dollies
    14. J-Los
    15. High Planks (didn’t get to these)
    16. Low Planks (didn’t get to these)
    17. Mission Impossible (didn’t get to these)
    18. Big Boy Situps

    We were a few minutes late back to the flag, and there were some stragglers / bathroom breakers, but all in all, a solid workout wherein 5k+ was covered!

  • 55k Pregame – from Landing Strip

    The goal this morning was to meander the AO through the park on the way to meet Rudy and his 55k krewe…so that’s what we did!

    Warmup:
    We moseyed to the crepe myrtle grove to do the following:
    -20 x SSH
    -15 x Self Love
    -15 x Imperial Walkers
    -15 x Hillbillies

    Then we moseyed across the track to the Drew Brees Playground for a station workout with the following activities:
    -Pull-Ups
    -Merkins
    -LBCs
    -Flutter Kicks

    Then we moseyed up to the pull up bars for another station workout with the following activities:
    -More Pull-Ups
    -Leg Lifts
    -LBTs
    -Hello Dollies

    Then we moseyed up to the Zoo to await the 55k krewe. While we waited, we did some Dora with the following activities:
    -Penguins
    -SSH
    -Rosalitas

    Mid-Rosalita, we were serenaded by Mahatma blaring Aerosmith’s Dude Looks Like a Lady. From there, we cheered on the 55k participants, did 5 burpees and 55 of another exercise, had some refreshments and got on the road!

  • 55k Pregame – from Landing Strip

    The goal this morning was to meander the AO through the park on the way to meet Rudy and his 55k krewe…so that’s what we did!

    Warmup:
    We moseyed to the crepe myrtle grove to do the following:
    -20 x SSH
    -15 x Self Love
    -15 x Imperial Walkers
    -15 x Hillbillies

    Then we moseyed across the track to the Drew Brees Playground for a station workout with the following activities:
    -Pull-Ups
    -Merkins
    -LBCs
    -Flutter Kicks

    Then we moseyed up to the pull up bars for another station workout with the following activities:
    -More Pull-Ups
    -Leg Lifts
    -LBTs
    -Hello Dollies

    Then we moseyed up to the Zoo to await the 55k krewe. While we waited, we did some Dora with the following activities:
    -Penguins
    -SSH
    -Rosalitas

    Mid-Rosalita, we were serenaded by Mahatma blaring Aerosmith’s Dude Looks Like a Lady. From there, we cheered on the 55k participants, did 5 burpees and 55 of another exercise, had some refreshments and got on the road!

  • On the River with Big Freedia – The Twerk Heard Round the Swirl – from Willie

    11 Pax met at the entrance to Audubon Zoo for a kettle bell work out led by yours truly. I had my bluetooth speaker in tow with a new and improved F3 playlist. My standard rules apply to the music. If any of the PAX want to skip a song, it means 5 burpees for everyone. There is only one skip at a time, so we are all stuck with the next song. Almonaster did the honor of hitting “shuffle” to begin the workout. After a short warmup, the PAX carried their bells to the banks of the Mississippi River to start the beatdown. Warm ups consisted of the following:

    Halos x 10 both directions, Self Love x 20 oyo, Grass Grabbers IC x 10, SSH IC x 20

    At the river, we partnered up for a DORA 100, 200, 300… One Partner bear crawled about 20 yards then proceeded to run to the levee and back, while the other Partner did the following:

    100 kettle bell pull throughs (1 is 1), 200 LBCs with the bell, 300 overhead press.

    After we shook out our shoulders on a 20 count, the PAX then circled up for a Big Freedia Ring of fire.

    All Pax held in Al Gore position. Pax 1 did a low slow squat with 20 pulses counting out loud to 10. At 10 the next PAX started his pulses, and so on.. This was followed by Monkey Humpers, all to the music of local hip hop artists Big Freedia, Mystikal, DJ Jubilee, and Freak Nasty.

    The PAX and their bells made it back to the flag with a few minutes left on the clock for some Mary. Sandbar called for a skip making the PAX do 5 burpees at the very end of the workout. We closed Sweaty Bells with COT, then breakfast ensued at Panola Cafe.

    It’s always a pleasure leading such a great group of men!

  • The Day After 100 Burpees – from King Kong

    After 100 burpees and running up and down Wolfpack Mountain multiple times yesterday, I decided stay away from burpees. 9 strong Pax showed up on a beautiful Saturday morning.

    First stop, we ran to middle of Tulane campus and did the following warm-ups:
    self love, forward & backward arm circles, windmills, grassgrabbers, and SSHs.

    Second stop, we moseyed to Tulane library and did Dora 1, 2, 3. While one pax ran that loop around the parking lot, the other Pax was doing the following exercises: 100 rows, 200 step ups, and 300 American Hammers cumulatively.

    Third stop, we ran to the steps in front of Tulane’s UC. We did inclined merkins at the steps. First step with 2 merkins, 2nd step with 4 merkins, 3rd step with 6 merkins, 4th step with 8 merkins, 5th step with 10 merkins, 6th step with 8 merkins, 7th step with 6 merkins, 8th step with 4 merkins, 9th step with 2 merkins. Total of 50 merkins.

    Fourth stop, we moseyed to the base of the small mountain. We ran backward up the ramps and forward on the flats to the very top. We stopped on the first level and did 15 hello dollies in cadence, second level to do 20 flutterkicks in cadence, and 3rd level with protractors.

    We then moseyed back to the flag with COT. We prayed for Tenderloin with his recovery and Big Willie’s friend’s daughter who is battling leukemia. We are always thankful and grateful to have our physical and mental strength so that we can push ourselves everyday…. but today, we did ZERO burpees. SYITG.

    King Kong

  • Making it “uncomfortable” – from Sandbar

    YHC kicked off his last WPM as site Q exhorting the PAX to push themselves and step out of their “comfort” zones with their reps and runs.

    Mosey to the Loyola Palm circle for the Warm up. SSH, 5 burpees, Low slow squats, Windmills, Grassgrabbers, 10 more burpees.

    Mosey to the mountain. Pair up for the burpee ladder. One pax does 10 burpees while the other runs up one ramp and flat and does LBCs until the second PAX catches up and then runs past up one ramp and one flat and does 10 burpees. This added 30 more burpees.

    At the top we did 10 more burpees at the far end of the garage, then moseyed back and did 10 more burpees. (running total 65). Then all PAX down the stairs and 5 more burpees. Back up the stairs and 15 burpees. Back down the stairs and 10 burpees. Back up and 5 burpees. That completed a century of burpees @Bolt!.

    Back down the stairs and the PAX moseyed to ROTC pullup bars. YHC reminisced about spending 3 years next door at TLS, and smoking a cigarette with Antonin Scalia in the breezeway and sharing a beer with Ralph Nader just inside. 20 yrs goes by fast.

    At the pullup bars the PAX split into 4 groups – pullups, merkins, dips and LBOs. Count was 10 pullups and we ran the cycle 4 times.

    Mosey back to the flag and COT. YHC announced that after 3 1/2 years as site Q he was handing the mantle to @meatball. Thanks for the opportunity. Find ways to make yourself uncomfortable.

  • Misty Mountain – 8-6-2022 – from Almonaster

    Better late than never!

    PAX:

    – Strings
    – Gabby
    – Landing Strip
    – Douille
    – Couch
    – Blowout
    – Big Willie
    – Bullseye
    – Almonaster

    Mosey to the Breezeway.

    Warmup:
    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    The Morpheus – 10 IC
    Balance on 1 foot for 10 seconds – each
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Mosey to the Grotto.

    Perform a set and then run a lap. Reverse halfway through

    Merkins – 20 IC
    Right Leg Lunges – 20 IC
    LBC’s – 20 IC

    Incline Merkins – 20 IC
    Squats – 20 IC
    Leg Lifts – 20 IC

    Decline Merkins – 20 IC
    Left leg lunges – 20 IC
    Some type of Core – 20 IC

    Top of Mountain
    Merkins – 10 IC
    Right Leg Step-ups – 10 IC
    Another type of core – 20 IC

    Incline Merkins – 10 IC
    Squats – 10 IC
    Box Cutters – 20 IC

    Decline Merkins – 10 IC
    Left leg lunges – 10 IC
    Douille’s – 20 IC

    Back to flag!
    Thanks for the opportunity to lead!

  • Uptown Bakers Dozen – from Fracsac

    YHC was alerted to a Down Range Pax needing an Uber to a beat down. Being the hospitable type, YHC volunteered to take said Pax to the Bird Cage.

    Lucky for YHC the Bird Cage needed a Q.

    Arriving early, the normal well lit alley of trees was found to be dark, so no go there. Grab some cones and set up along walking path.

    Not having made it uptown in awhile, new faces were seen. It’s good to move around!

    At 0530 disclaimer was given followed by a mosey to the brick area at the entrance to the alley of darkness. Normal warmup, then mosey to cones.

    First up – Lucky 7 BLIMPS

    7 burpees at first cone, 6 at second, and so forth. After 1 burpee run the parking lot loop and back and wait for the 6. Continue with Lunges, imperial walkers, merkins, plank jacks and squats.

    During Lucky 7s O’doul’s pulled me aside and told me I needed to step things up and that my workout was weak. I pretended that I couldn’t hear him, deafness is a great crutch at times. He hung back with me to push me, tempting me with next seasons fig harvest. Better step it up! This guy is a beast!

    Next up, suicide burpee 11s.

    Do a burpee, run back to start line. Run up to 2nd cone for two burpees, run back to start line. Continue until 11 burpees.

    Times up, thank goodness.

    COT

    NMM

    YHC had to get Chew Toy back to his hotel, so coffee was missed with the Uptown crew. I’ll be back!

    Unfortunately we only got to 94 burpees, but pax were told to feel free to do the additional 6 on their own….

    Joking aside, O’Doul’s really is becoming a beast. He pushed hard and never quit. Brown Bag is raising a solid young man and I’m honored to have had the opportunity to lead.

    SYITG

  • Sweaty Bells – 6-26-2022 – from Almonaster

    It’s Hot!

    PAX Attended:

    – Jingle Vader
    – SOGO
    – Blowout
    – King Kong
    – 86
    – Douillie
    – Strings
    – FNG ChaseHer
    – Almonaster

    Warm-up.

    SSH – 20 IC
    Arm Circles – 10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Grass Grabbers – 10 IC
    Right foot, left foot- 10 seconds each
    Mountain Climbers – 10 IC
    Halos – 10 each side OYO

    Mosey to Moana’s Island.

    Curls

    At spot

    Shrugs – 25 IC
    Kettlebell Swings – 20 OYO

    Line up facing the trees line

    11’s – to 1st tree, start with one sit-up to getup with the bell and end with Froggers with a press.

    Take a lap!

    Back to Flag
    Tricepts Extension

    Mary
    Hello Dolly – 20 IC
    Douillie’s – 20 IC

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer
    Coffeeteria

    Thanks for the opportunity to lead!