F3 New Orleans

Tag: El Wire

  • God Save The Queen (and us) – from Tinkles

    Good idea, poor execution. We ventured away from higher learning and back to our playground roots. After a warm up we BLIMPED our way down St. Charles to Daneel playground. Partnered up for some Dora 1-2-3 with burpees, LBC, and squats. Noted on the corner was the house of one of our limey pax flying the Union Jack. A moment of silence was considered but we were short on time. Indian run back the flag with modification and chaos ensuing. Oh well. Count off and namorama with a welcome back to Poboy. Blessings for a great weekend.

  • Where are the MAINE-IACS? – from Reluctant Yankee

    17 PAX answered the CALL to be part of the PACK at Wolfpack MTN
    Ran straight to base of WPM
    At WPM – we started with a warm up COP
    SSH, Imp Walker squats, Roaches, Merks x 20

    Immediately up the stairs to the top of the MTN – and we prepped for a
    DIRTY MACDEUCE
    4 exercises times x 12 – quick
    LAP 1:
    Squats – Wide Merks – Flutter – LBT
    Then we ran a loop down the stairs – and then up the other stairwell
    **Modification was to remove a few floors if you need to
    LAP 2:
    Lunges – JLO – Hello Dolly – Rosalita
    Then we ran the stair loop
    LAP 3:
    Back lunge – Shoulder Taps – Peter Parker – Parker Peter
    Then we ran the stair loop
    LAP 4:
    Side Lunge – Oblique Crunch Right – Oblique Crunch Left – Plank Jacks
    Then ran the loop

    As soon as we got to the top – we ran back down to the benches.
    Dips, Left/Right Power ups x 20, 10- Decline Merks on your own

    Back to the FLAG
    Today is 9/9 but I wanted the guys to think about 9/11 and the stairs – every time we run them I think of men who ran towards danger instead of to personal safety. I prayed for us to men of action in all situations.

    Random mumblechatter:
    Where are the MAINE-IACS? Bunch of PAX on a “retreat” at Douilles house in Maine
    Angie’s List had his total workout coffee clatch- dude does not stop talking unless we do 50 burpees in a row
    El Wire was obsessed with Gump looking like the Villain from Kindergarden Cop
    Quincy made it back out to the GLOOM
    Double Dutch kind enough to join us from OUT OF UPTOWN

  • Less Than or Equal to One Man Left Behind – from Tinkles

    Last week we had some aggressive workouts. Llama is still somewhere on the golf course. We think he will be back. With that in mind we stayed centered on the flag but were still able to get some quality time in!

    Warm Up:
    SSH x 30, IW x 20, FAC x 20, RAC x 20, Mountain Climber x 20.

    Beat down:

    1/2 mile loop with station for 30 LBCs, 20 Squats, 10 Merkins. Pax covered a range of 2-3 miles.

    Count off, Namorama (Welcome FNG Wilson!), Intentions, Prayer.

  • 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.

  • Form police – from MacGyver

    FORM POLICE
    Warm Up
    Hillbillies (15)
    Imperial walkers (15)
    Abe vagodas (8)
    Grass grabbers (10)
    Cherry pickers (10)
    Peter Parker’s (15)
    Parker Peter’s 1(0)

    Select battle buddy

    Run to golf course
    First green Area
    Ring of fire, Pax hold plank while teams bear crawl around the circle

    Second green
    Squats x30
    (Form police, bad reps = do it again) total of 45 reps were done

    Third green
    Push ups x15
    (Form Police)

    Fourth green
    Burpees x10
    (Form Police) total of 18 were done

    Fifth green
    Wheel barrow Across the green , switch with buddy, Wheel barrel back

    Sixth green
    Each team does
    40 push-ups
    100 squats
    100 4Count LBC’s

    Back to COT for 12 count Echo stretch, Center/Right/left

    Tubesteak1
    Chiquita,
    Attendance
    Pop a lock
    EL wire
    King Kong
    couch
    Peaches
    Whopper
    Angie’s list
    Llama
    yanks
    Brown bag
    Tinkles’
    Meatball
    Sandbar
    Revit
    MacGyver
    Dewy
    Jingle Vader

  • 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

  • Whatever It Takes to Win a Race – from King Kong

    Before I arrived at the AO, I made a stop to drop off couple coupons in the front of the statue at Audubon Zoo. At 5:30 a.m. 15 Pax gathered at our imaginary flag. I gave my disclaimer and then headed towards the grass field in front of Audubon Zoo with few warm-ups in cadence: self-love, windmills, low slow squats, SSHs, Hillbillies, and Imperial Walkers.

    After our warm-ups, we moseyed to the statue at the Zoo. Upon Seaman’s request, we did reverse arm-circles and forward arm-circles. Then we did the following:

    Thang 1
    Hand release Merkins x 15 in slow cadence
    Lunges x 15 in cadence
    LBCs x 15 in cadence
    We formed 2 lines and Indian Ran to Magazine Street and back with the coupon. The PAX at the front of the line was carrying the brick.

    Thang 2
    Incline Merkins x 15 in slow cadence
    Squats x 15 in cadence
    American Hammers x 20 in cadence
    Indian Ran to Magazine Street and back…. except this time it’s a race. Losers did 5 burpees. With that in mind, G-Spot just took off with one of the coupon.

    Thang 3
    Decline Merkins x 10 in slow cadence
    Step Ups x 20 in cadence
    Crunchy Frogs x 20 in cadence
    Indian Ran to Magazine Street and back with the coupons.

    Thang 4
    Decline Shoulder Taps x 15 in cadence
    Sitting position with over head claps x 15 in cadence
    Flutterkicks x 15 in cadence

    Thang 5
    Another race!!! We formed 2 lines in a plank position. The coupon was located with the last Pax in line. After he pulled through the brick to the next Pax, he got up and ran to the front of the line and planked. Rinse and repeat until the entire team got past the third light post. Losers did 5 burpees.

    Thang 6
    Final race!!! We formed 2 lines in a standing position. The coupon started off with the last Pax in line. After the Pax did an overhead press, he passed the coupon to the next Pax and ran to the front of the line. Rinse and repeat until the entire team got back to the stop sign by the statue. We were all winners, and everyone did 5 burpees.

    Circled up in front of the Zoo with some Mary’s: Hello Dolly’s x 15 in cadence, Ukraine x 20 in cadence, Protractors.

    Moseyed back to the flag for some COT.

    We prayed for my friend John with his speedy recovery after his cancer surgery. We prayed for Tenderloin with a successful, smooth surgery this Friday. We also prayed for safe travels for family and friends who are traveling and rounding up summer vacations. Finally, we asked Sky Q to continue to give us physical and mental strength so that we can continue to lead in our communities.

    SYITG

    King Kong

  • Better Late Than Never – from King Kong

    I Q’ed almost a month ago and was too lazy to write a backblast. On June 26, I decided to write this…..

    We moseyed behind Tulane Gibson Hall and did some warm-ups. Then moseyed to PJs under the wind tunnel with more warm-ups. Then arrived to Tulane Howard-Tilton Memorial Library, which is named after El Wire’s grandfather.

    Here we did Dora 1, 2, 3. While one partner ran a loop around the parking lot, the other partner was doing 100 step ups, 200 shoulder taps, and 300 American Hammers. Flap-jack until the exercises were completed.

    After Dora, we ran to the baby Loyola garage. At the first ramp, we bear crawled to the next level. At the second ramp, we lunge walked to the next level. At the third ramp, we bear crawled backwards to the next level. Once we got to the top, we Native American ran down to the base of the mountain.

    We then moseyed to the Palm Court to finish it out with a round of Mary’s with some good form merkins.

    Back to the flag with COT.

  • Frac Style Football at WPM – from Fracsac

    Frac week continued with a Q by YHC at WPM. 18 strong set out following a disclaimer. Circle up for some warmup stuff in the Rosy Palm Court. Count off in 1s and 2s. Then mosey to the Mountain for a two column Peoples run. Once up top, knocked out 3 x 10 Burpees EMOM, then back down the mountain where we set up cones and played keep away with the football where 5 complete passes was a point, two hand touch style.
    Mosey back to flag for COT.

    It was great to make it uptown to see some brothers YHC hasn’t seen in a while!

    SYITG

  • FORTY FOUR – from King Kong

    April 26, 2022 is my 44th birthday. Since my birthday falls on a Tuesday this year (that’s my M’s workout day), I signed up to Q The Skinny months ago. I dedicated this beatdown with 44 reps.

    Warm-ups
    Arm Circles & Backward Arm Circles x 10 IC
    Right over Left and Right over Left x 10 seconds
    Grass Grabbers x 10 IC
    Hill Billies x 10 IC
    Imperial Walkers x 10 IC
    SSHs x 22 IC

    Moseyed to the field in front of Audubon Zoo.
    1 – hand release merkins x 22, then ran to the other end, hand release merkins x22, ran back to the other end of the field.
    2 – Squats x 22, ran to the other end, Squats x 22, ran back.
    3 – SSHs x 22, ran to the other end, SSHs x 22

    Moseyed to the levee.
    1 – Hand release burpees x 11, ran up the levee, Hurpees x 11, ran down the levee, Hurpees x 11, ran up the levee, Hurpees x 11, ran down the levee.

    2 – jump lunges x 11, ran up the levee, jump lunges x 11, ran down the levee, jump lunges x 11, ran up the levee, jump lunges x 11, ran down the levee.

    3 – leg raises x 11, ran up the levee, leg raises x 11, ran down the levee, leg raises x 11, ran up the levee, leg raises x 11, ran down the levee.

    Moseyed to the statue in front of Audubon Zoo.
    We did Dora 44. Partnered up. While one partner ran to the stop sign and back, the other was doing the following exercises:

    44 x Hurpees
    44 x Step Ups (2 is 1)
    44 x Shoulder taps and toe taps (4 is 1)

    Moseyed back to the flag for COT.

    I look forward every morning in the gloom with the PAX. I love to surround myself with leaders in our community, and this is why I bought into F3. I am always grateful to have the mental and physical strength to workout on a regular basis. I hope to lead many more birthday beatdowns in the future. SYITG.

    King Kong