F3 New Orleans

Tag: El Wire

  • My cadence is pure

    I missed F3 last week while I was out of town – in Puerto Rico. I enjoyed the break but F3 buckteeth worked me pretty hard in the Isla de Encanto.

    Saw Tube Steak first thing and I offered him a high five and he gave me knuckles – so that started off the 10th of June in an awkward manner. It was a breezy and cool AM. Gave a serious disclaimer then we started our beatdown.

    Mosey to the Oak Alley for some hand release merks 10, 8, 6, 4, 2 for a complete 30 hand release merks. Back to the track and a decent paced mosey to the row bars. At the rows we did Rows, Hand Release Merks, SSH, Imp Walker Squats (12 is the count), and Mtn Climbers. 5 stations.

    Then we did a long run to the fountain. Run a running man, then jog one. Ping Pong to the 6 until all the PAX are at the fountain. Funny some of the fast guys went to sweep the 6 but it wasn’t one of our guys.

    At the fountain we did right leg step ups, left leg step ups, decline merks, incline merks and dips. Had to stop the PAX for not being in sync. #mycadenceispure

    Back to the track – Hallelujah run to the golf green.

    At the green we did dying bug x 25, low country crab x 20, o mary x 12, russian twist x 15, and jingle vader led us in 26 flutter kicks.

    Back to the track – we ran to the pull ups – monkey bars. Here we did XYZ while some pax did pull ups. Ran out of time here – so we cleaned up with horses to the stable. Plank and wait at the flag. Got to the flag at 614am so we did squats until 615.

    Lots of good times in the GLOOM. Closed with a prayer for my friend with cancer, for the people still recovering in Puerto Rico.

  • Ran Back Mountain

    39 PAX met up on the last day of May, which was hot and humid. It was also the last day of the ISI challenge, and maybe that’s why we have close to 40 PAX. YHC couldn’t believe there were no FNGs with that many people. At 5:30, YHC gave his standard disclaimer and off went the PAX.

    Warm-ups

    Short mosey to the palm trees on Loyola campus and did the following in cadence:

    Windmills x 10

    Forward Arm Circles x 10

    Backward Arm Cirlces x 10

    SSHs x 20

    Hill Billies x 20

    MC x 20

    Burpees x 10 OYO (few mumblechatter to start off the day)

    PAX then moseyed to the bottom of the WPM. All PAX ran up the entire mountain backwards, but stopped at each flat level and did the following exercises:

    1. 20 x slow merkins IC
    2. 25 x LBCs IC
    3. 20 x Burpees OYO (a lot of mumblechatter here)
    4. 20 x Leg Raises IC
    5. 25 x King Kong Shoulder Taps IC (2 = 1)
    6. Fans’ favorite 20 x Burpees OYO (even more mumblechatter)
    7. 20 x Imperial Walkers IC (2 = 1)
    8. 20 x Plank Jacks IC
    9. 20 x Hello Dolly IC
    10. 10 x Burpees OYO (heard some sarcastic comments about only 10 burpees)

    At the top of the WPM, PAX enjoyed the view of the sunrise over the Superdome and Downtown NOLA for few seconds…. then a Round of Mary with the help of the PAX

    King Kong – Dying Cockroach x 20 IC

    Screw Top – Protractor for few minutes (seems forever)

    Kuch – Low Country Crabs x 20 IC

    Jesus Juice – American Hammers x 20 IC

    Yo Mama’N’Dem – WWII Sit Ups x 20

    Jesus Juice yelled out “why are you picking on the Lakeview folks?” YHC was just showing appreciation that these guys are consistently driving from LV to Uptown for a beatdown.

    Moseyed back to the flag at 6:15 a.m. A lot of mumblechatter about the burpees this morning, but we ended up with 60 burpees. We all got stronger today.

    COT

    Count-O-Rama 39 PAX, Name-O-Rama, announcements, intentions. We prayed for safe travels during the summer. We also prayed for Da Parish’s Cousin for a successful treatment at MD Anderson. We are thankful for our health and our ability to workout with each other on a regular basis. Thank You all again for the opportunity to lead. SYITG

    King Kong

  • 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!

  • Call to the Post

    Growing up in the Bluegrass state, the first Saturday in May was always a holy day of obligation for YHC. Now in New Orleans with Jazzfest, my faith has evolved. But today the PAX indulged YHC in some Kentucky Derby minutiae.

    WARM UP – Slow mosey to WWI Memorial and Oval (the paddock) – and circle up.

    • Windmills IC x 20  
    • SSH IC x 25 (There are 25 3 year olds in the Derby this year)
    • Imperial Walkers IC x 25
    • Turfgrabbers IC x 10
    • More stretching

    Then slow mosey on the track to the fork in the path to Prytania St. From there around the track down to Magazine is 10 furlongs, or 1.25 miles – the length of the Derby. Thoroughbreds run that distance in the most exciting 2 minutes in sports. PAX self-divided into 3 groups based on speed.  The steady group left first, while two speedier groups did freddy mercury for one minute. Second group left after one minute while the last group did LBCs for one minute.  Then last group took off. Despite a solid AYG showing from the PAX, the event was decidedly less exciting then the Derby.
    Reconvened at Magazine St.  LBCs and Planks until all the PAX arrived.

    THANG#2 Mosey toward the parking area near the flag for The Triple Crown. PAX pair up, while one exercises, the other makes a loop around the parking lot.

    • 75 (1875 first year of the Derby)  Burpees
    • 91 lunges (2 is 1) (91-1 are the the longest odds of a Derby Winner – Donerail in 1913)
    • 150 Muhammad Ali s, the Louisville Legend (aka, floyd mayweathers) (150,000 of your closest friends attend the Derby every year)

    YHC modified the Muhammad Alis as time was running out. Quick mosey to the Flag, Counterama, Name-o-rama, Announcements and Intentions.


  • Post Easter in the Park

    The PAX was reeking of crab boil and peeps, well at least I was. Headed out to Oak Ally after a short mosey for some warm up. (I did count 15 windmills so it was not 100% OYO workout your welcome JV!)

    After warm up we lined up at the first set of lights and started with progressive blimps (each light we added an additional blimp exercises until we got to the 6th light) alternating duck walk and running between lights.

    Then we circled up for ring of fire holding in Al Gore as the PAX did 5 burpees around the circle.

    Second round of ring of fire LBCs while PAX did 10 merkins.

    Then to the picnic tables for Dora 1,2,3

    50 right and left leg step ups

    150 dips

    200 Russian twists

    While partner ran to the track

    Back to Oak Ally 50, 40, 30, 20, 10 LBCs at each light

    Then ran back 5, 10, 15, 20, 25 merkins at each light.

    Moseyed to the flag for 10 OYO burpees.

    Count off, name-o-rama, announcements, intentions and prayer.

    Thanks for letting me lead today.

    86

  • 1 lil 2 lil 3 lil running men

    Nice cool April 15th morning, tax day at its finest.

    Started out with a casual jog to circle up near the track. A few stretches and a 15 count of windmills (yes I said count).

    Then to the track to preform exercises, descending at every walking man(5 walking men per exercise).

    The following were the exercises:

    5-1 hand release burpees (hurpees)

    10-2 lunges

    20-12 merkins

    10-2 groiners

    20-12 air presses

    10-12 v-ups

    20-12 Russian twists

    50-10 lbcs

    10-2 monkey humpers

    5-1 hand release burpees (hurpees)

    Almost made it all the way around the running path but had to finish up with 2 line Indian run to the flag.

    COT, count off, name-o-rama, announcements, intentions and prayer.

    Thank you to the PAX for entertaining my workout.

    86

  • And so it begins…

    Yes, yes, YHC recognizes that Mardi Gras festivities started several weeks ago now (Hail Chewbacchus!), but it really starts in earnest today, Wednesday, with Nyx and Druids (geaux F3 Druids!).  Why don’t we get some work in so we don’t feel so guilty with what we are going to do to our bodies in the next week?  Oh, and we do need to get just a few more miles for RRR (looking at you F3 NOLA HNJ).  With a short disclaimer, off we go!

    Mosey to track form 2 columns:

    March to High Kicks till Q yells Halt then

    • IW I/C X15

    March to Butt Kicks till Q yells Halt then

    • Forward Arm Circles I/C X10 Reverse Arm Circles I/C X10

    High Kicks (aka Supreme Leader’s aka Kim Jong-Un’s aka Un’s till Q yells Halt then)

    • Hillbillies I/C X15

    Open Gates till Q yells Halt then

    • Self Love I/C X10

    All of the above were done in columns.

    Mosey in Columns to Row Workout station for:

    • 4 station-workout
      • 10 burpees is count
      • Plank Jacks
      • Rows
      • Peter Parkers

    Cycle through until PAX completes all stations.

    Indian Run to Fountain (watch out for ducks crossing) for:

    • Incline Merks I/C X15
    • SL Stand Ups LL Up I/C X8
    • Dips I/C X15
    • Decline Merks I/C X15
    • Dips I/C X15
    • SL Stand Ups RL UP I/C X8

    Indian Run to Middle Green for Jack Webbs I/C X11 (1 extra for Catfish)

    Back to track for Indian Run to Pull-Up Station

    10 Count Pull Ups

    • 10 Pull Ups is count
    • Jump Squats
    • LBC’s
    • SSH’s

    Cycle through until PAX completes all stations.

    Indian Run to Shelter

    • RL Step Ups I/C X10
    • LL Step Ups I/C X10

    Mosey around horseshoe back to flag.

    Count-Off, Name-o-rama, Announcements (lots of Mardi Gras-themed workouts coming up, Endymion Run, Death Star Trench Run on St. Charles on Sunday, Tsunami/Rex Run on Mardi Gras day), and Prayer.

    Thanks PAX for letting me lead.  Have a safe and happy Mardi Gras!

  • Bones VQ

    20 Men gathered in the gloom on Monday February 25th to join Bones on his VQ

    Warmup:

    Run the loop to the bandstand. 19 Sidestraddle hops. 10 Forward Arm Circles. 10 Backward Arm Circles. 20 Peter Parkers. 20 Parker Peters.

    Run down Oak Alley with ascending burpees at each lightpost 2-4-6 then bearcrawl to the track.

    Run to the zoo, 10 windmills, 20 hillbillies, 20 imperial walkers.

    The Thang:

    Dora The Explorer: 100 Dips, 200 Jump Lunges (2 is 1), 300 LBCs, 10 Murkins to finish.

    Run to levee: 7s with Burpees and Jump Squats

    End at the Flag with Protractor, 20 Freddie Mercuries.

    How could I forget to tag Nip/Tuck, the one who EH’d me into this whole deal in the first place?? This has been addressed, thanks to my man for changing my life.

  • Chilly, wet and windy, but no farts

    It was a cold, wet and windy morning at The Skinny. I broke my own rule of long-sleeve shirt when the temp is below 57. At 56 with some strong wind and light drizzle, I immediately regretted my short sleeves. Being the wuss that I am, we started under the pavilion with a warm-up and nine rounds of tabata. Russian twists, squat jumps and Peter Parkers got our blood flowing and let the drizzle die down. We may have annoyed a couple of ladies on yoga mats, but nobody farted, so it was a win overall. We then headed to the track for six sprint/jog running man intervals before stopping at the pull-up bars. We did a round of pull-ups, high knees, burpees and squat jumps before another six sprint/jog running man intervals. We then hit another round of tabata before doing an Indian run back to the start. One more tabata there before heading back to the pavilion for some alternating step/power-ups and dips. We finished right on time at 6:15.