We posted for a beatdown at 6am in preparation for the REX ROYAL RUN 2019. We arrived to find it under 40 degrees and to find Fracsac and Two Yutes had already run a lap around the park.
A quick disclaimer – then we mosey’d over the bandstand. A brief warm up SSH x 20, imperial walker squats x 20, merks x 20, and peter pakers x 20.
Then we did a short mosey over to the row bars. Rows x 20, Burpees x 10, Plank Jacks x 20, and Parker Peters x 20 Burpees was the count.
Finally we mosey’d back to the pavillion. At the pavillion we did 20 decline merks, 20 power ups right, 20 power ups left, dips x 20 20 decline peter parkers –decline shoulder taps until the song ended
Started to notice people gathering at the front of the park – circled up for a DJ style circle of mary. Here we did 12 of each exercise: dying cockroach, freddies, protractor, lbcs, lbts, flutter, vups, nolan ryans and finished with o-marys.
As we were doing OMARY a few random dudes dressed up likes clowns came to stare at our Circle of MARY. Many odd expressions.
We finished our beatdown here and mosey’d over to the rex tshirts lady. I had to make sure that FRACSAC got a shirt. Once we got a BEEFY T, some champagne and OJ, and king cake from Hi-dough. Then REX showed up with the QUEEN of Carnival, they fired a cannon, and off we ran to do one lap around Audubon Park for 1.7 miles We closed with a pic and a COT.
Desperate to burn some king cake and booze, I decided to Q on ASH Wednesday so that I could beginning the healing process and recovery post-Mardi Gras. I wanted to start things off right with a nice little beatdown to get the ball rolling the right direction.
IT was a very cold 37 degrees and windy to start. I like to remind myself that they have 0 degree beatdowns in Pennsylvania and Minnesota but it doesn’t make me warm up.
We started off with a quick mosey over by the zoo. At the zoo we did a basic circle of pain warm up: SSH x 20, Reg Squats, x 20, Merks x 15, Mtn Climbers x 20, Peter Parkers x 20 On the way to this COP we lost GSpot- Nature calls when nature calls. We also gained 9 lives – meow!
Then we mosey’d to Audubon Statue. Here we did 20 Dips – did a lap, 20 dips did a lap, and 20 dips and did a lap. So 20-20-20.
After that we mosey’d up to the riverview at the FLY. Here there was all kinds of wildlife in the river. Probably a nutria. Angie’s swears it was a beaver. or a river otter or an eel or a snake.
At the river we did a ring of fire. Merks and bear crawls.
Then we did a mosey over the hill. At the hill Mariah was 100% sure he saw a fox but as we approached it was evident that it was NOT a fox but rather a cat. A huge cat but a cat. Not a jaguar.
At the hill we did 20 hillbillies and then 19 low country crabs – 18-17-16-15-14-13-12-11. Evens were hillbillies and odds were crabs.
Then we did a long MOSEY to Nip/Tuck’s pimp station. Guys did a BLIMPS and wait for the 6. Once the 6 arrived we all waited in plank while each PAX did pullups AMRAMP.
After we got through the entire PAX we mosey’d back to the flag – we had an extra minute for a mission impossible plank.
The early moring parade goers in Mid-City were treated to some sweet F3 eye candy on Saturday for the 4th annual Mardi Gras Mambo aka Endymion Run. Our krewe consited of 22 PAX eager to start the day off right and get in the carnival spirit. YHC had stewed on some new ideas for the past month and decided to incorporate a “float” consisting of a jogging stroller and boom box to be pushed along the route blarring some good ole Mardi Gras music to get the juices flowing. Some festive chatter started as the Dr. John and Professor Longhair tunes came on. Here’s a recap of our parade:
Warmup near The Peristyle: IW, Lunges, WM, SSH with “bead wave” capped off with the tradional Mardi Gras Mambo song providing the guidance for 2+ minutes of syncronized planking, merkins, and plankjacks….always a crowd pleaser! We followed with a mosey to City Park Ave and N. Olympia and stopped to go over the gameplan for the run topped off with burpees x10, just because.
Route Run – Leg #1: Run at your own pace down Orleans trying to stay in clusters. The float/stroller acted as the kaboose and stayed in the rear, similar to the speaker trucks following the Dance Connection, minus the purple fishnets. Once at Carrollton, turn around and sweep the six. T-claps to the PAX for taking turns pushing the float and also to the guys carrying two F3 shovel flags….Merica!!! Lots of intrigued and possibly jealous onlookers wishing they were running with us.
Route Run – Leg #2: Right on Carrollton all the way to Canal, at you own pace, sweep the six. The motivational cheers from the spot watchers kept coming.
Route Run – Leg #3: Back down Carrollton to Orleans veering off to the neutral ground for a COP. Some grumbling was heard when YHC started with LSS x20, PP x25, ISW x20, and Plankorama w/Merkins. Everyone survived and the moseying resumed.
Route Run – Leg #4: Run back on Orleans to our starting point on N. Olympia, sweep the six. Good to see lots of other running groups out there…”Happy Mardi Gras” and high fives were being dolled out right and left. Might even try to work in some beads for next year.
Lagniappe Leg #5: Once back along City Park Ave, we had enough time to take the long way back along Marconi for a peek at the floats, before heading back to the Great Lawn. A few guys were able to modify the run with a shortcut.
Great Lawn: YHC wanted to make sure all PAX were ready for the rest of MG season and in stellar bead catching/throwing shape, so out came a bag of beads stashed in the bushes. All PAX grabbed a good bead to throw and parterned up for “Bead Burpees” consisting of throwing beads 15 yards away to your partner, alternating with burpees. This was not well received by the PAX, I’m guessing due to the sloppy terrain and the presumption that we were only going to run that moring. After a minute of some hideousness with Bead Burpees, YHC felt the need to cut it short and move on to something more challenging. Next up we did a bead throw and bear crawl circuit across the lawn, followed by a lunge walk and bead throw back.
Mary: After getting rid of the beads, we had enought time left to knock out LBC x20, Flutter Kicks x30, and Plankorama.
COT: YHC was a tad woozy and run-drunk at this point so not sure of all the announcements and intentions. We did pray for, among other things, a safe Mardi Gras weekened. We also called out Amnesty for yet again missing the annual event he co-fathered. YHC forgot to mention that we consider striving to avoid over indulging this Mardi Gras season and instead focus on making the most of our time with family, friends, or perhaps ourselves, whether that be at a parade or elsewhere. While pigging out and/or getting hammered may be something many of us have been guilty of during the carnival season, we should consider throttling that back on the guilty pleasures and possibly replace them with something more meaningful and healthy….just a thought.
Thanks to the PAX for going along with my antics and helping to bring in the 4th “F”….FUN!
A nice brisk, soggy Monday morning in the park working off the copious amount of popeyes consumed over the weekend. 11 pax gathered for the disclaimer then a mosey to bandstand.
At the bandstand: SSH x20, MDC x10, FAC x10, RAC x10, PP x20, PP x20, MC x20, SJ x20
Mosey back to track with Medulla taking a extremely quick detour to the pristine facilities in the shelter.
On the track: Burpee at the running man going up by one to the 9th man: 45 total burpees
Three groups, three rotations at the rows: 1) rows, 12 squat jumps & flutter kicks, 2) rows, 12 Bobby Hurleys, & hello dollys, 3) rows, 12 LLS & RFMs – (after the 1st rotation a nice old lady ask if we wanted to “kiss down there” – unsure if she was looking for a good time or referring to her dog.) Nevertheless, the pax & especially the Q trudged back to the track a bit confused.
At the track: Reverse it: Running backwards to each running man 8 burpees down to 1, total of 36 burpees
At the row of lights, a quick two minute plank-o-rama
Mosey to the shelter for some bench work: RLSU x20, Dips x15, RLPU x20 (with an O face halt), Incline merkins x10, LLSU x20, Dips x15, LLPU x20
OK my Disclaimer – I am not as creative as Tool. No babystroller with a speaker. No bead burpees. Tool is the man. This is a no frills, no extras run.
The plan: Run down St Charles Ave in the valley of the ladders aka the Trench. Not Angie List’s trench. That is a totally different Trench. You don’t want any of that TRENCH.
Brown Bag picked me up at 545am. On the way out the door we had our first strange encounter. A guy and a girls laughing or crying or fighting. Brown Bag and I made sure they were OK and we discovered she was crying because she was wasted and lost her cellphone.
Then we moseyed down Napoleon to the launch site at Napoleon and St Charles. On our mosey Brown Bag informed me that in Jan and Feb of 2019 Urban South has sold more beer than their first 9 months! #tclaps Also got offers of beer , and the quote of the leg “i will drink for you, you run for me!”
At NAP and ST CHUCK we assembled the Xwings for a serious trench run. A motley crew of men ready for the 5.5 mile Gnarly Nutria training run. Angie’s List was taking pics of the 80 yr old sleeping on the corner guarding her spot. It was a truly gloomy – gloom.
First leg Napoleon to Louisiana – this is where the run gets its name. Lots of people protecting their spot. Ladders wall to wall on both sides of the route. You really do feel like you are running a trench.
Second leg Louisiana to Jackson – things thin out – you could get a spot if you wanted one – apparently we saw Willie’s crew setting up their ladders for him. Let me say again that Willie was not setting up his ladders – a crew was doing it FOR #Willie. Could be Gabrielle and Mudbug just messing with Willy. This is the trophy table guys leg. They heckled us hard. Tclaps to Gabrielle for the hard e-headlock.
Third leg from Jackson to the Circle formerly known as Lee. Tool and Hokey hit the circle and started back to Napoleon. Things really really thin out here. One person chilling per block. I learned here that Tool is a weed smelling expert.
Fourth leg from the circle to Poydras – uneventful – the bleacher trenches. At Poydras we turned around. I am thinking next year we might push it through the quarter to Esplanade then back. On the circle back leg 5 – a Mazerati tried to impress us, then Voodoo had beads stuck in his shoes, then a guy stumbling back to his hotel looking for the Holiday Inn express he ran two blocks with us in jeans and a pink oxford shirt. LOL. The highlight of this leg was being behind the porta-potty emptying truck. I am still gagging on the smell of that – it was awful. Like running behind El Wire or Seaman.
Leg 5 was the Circle to Jackson. More weed, more drunk kids, more sleeping people on the route.
Leg 6 Jackson to Louisiana – just wanted to finish now – ran past the trophy crew again. Still getting rowdy.
Leg 7 Louisiana to Napoleon – back in the trenches. Lots more people coming out of the wood work. Caught up with Tool and Hokie.
We circled up – 12 pax and closed with a prayer. Angie’s List said it best – there is no way I would have got up today to run without the PAX making it easy to be out there together. It was a gloomy Sunday! #HailThoth #HailBacchus #HailMid-City #HailOkeanos
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!
With Run Ranger Run in full effect, and with the split of the Mother Ship Saturday workout into two Pax’s, Hokie Pokey thought it would be good to get some running in between exercises.
Warm up started with a run to the railroad tracks and back with folks circling back to the six until we were ready to gather.
10 baby are circles forward
10 baby arm circles backwards
10 big arm circles forward
10 big arm circles backward
Right leg lunge forward with clockwise and counter clockwise trunk stretch.
Left leg lunge forward with clockwise and counter clockwise trunk stretch.
Another run to the tracks and back with leaders getting extra running in by circling back to the six.
1st exercise ~ “A” ~ Ascending testicles with balls to the columns and hold for 1 minute, down for 30 seconds, back up for a 2nd minute, back down for 30 seconds and back up for a 3rd minute… followed by … Another run to the tracks and back with leaders getting extra running in by circling back to the six.
2nd exercise ~ “B” ~ Burpee’s on the law suicide style… 1st tree and back for one burpee; 2nd tree and back for 2 burpee’s; 3rd tree and back for 3 burpee’s… the last, 10th, tree and back for 10 burpee’s. For our fitter men, they could box jump while the rest of the Pax wrapped up. This was followed by … Another run to the tracks and back with leaders getting extra running in by circling back to the six.
3rd exercise ~ “C” ~ Chillcuts (Dancing Style) ~ Elbow planks with right leg up for one minute, then back to rest in the elbow plank position for 30 seconds and left leg up for one minute. This was followed by … Another run to the tracks and back with leaders getting extra running in by circling back to the six.
4th exercise ~ “D” ~ Diamonds ~ Diamond Merkins ~ AMRAP style ~ as many as possible in 60 seconds followed by 30 seconds rest… 5 times … followed by Another run to the tracks and back with leaders getting extra running in by circling back to the six.
5th, and last “exercise” ~ “E” ~ Elevator ~ with 10 squats, 20 jump squats, 30 second Al Gore, 40 Front Lunges and 50 back lunges.
We mosey’d back to the flag and heard we logged 3.6 miles as we counted off to 25. No FNG’s.
Thank you for the opportunity to workout with such a great group of guys! I admire you all and appreciate you pushing me!
34 #HIM gathered on a muggy February morning to accelerate
and get better. The turnout brought the
feel of a mini-convergence and great fellowship. After the disclaimers were outlined, and a
handful of the PAX moseyed off for a 4-5ish mile run, the remaining 20
something PAX moseyed to the parking deck and straight to the 7th
(top) level for a foggy view of NoLa and a little COP:
COP – all IC:
Moroccan Night Clubs x 20, Arm circles forward and backward x
10
Mumble chatter and one of the PAX counting backwards,
distracted YHC and the count. As a
result, 5 penalty burpees were promptly called. The backward counting of the PAX ceased.
Side straddle hops x 30 – varying speeds
Double count Merkins X 15 with a hold to plank – salutations
to the left and right then to down dog, a few repeats of planks at normal height
and 6 inch holds.
Low slow squats x 20
COP complete – Mosey to the 6th level
YHC and the PAX of the Fort have spent much of 2019 talking
about getting comfortable with discomfort.
Given that the NoLa Nantan (aka Reluctant Yankee) talked of doing 11’s
on the morning ride to the AO, it seemed only appropriate for YHC to call, of
course, 12’s. Therefore:
Jacobs Ladder – Burpees, lunge walks roughly 25 yards (YHC’s
rough math), LBC’s and mosey 25 yards (roughly) back to the start. 11 burpees, lunge walk 25 yards, 1 LBC, mosey
back. 10 burpees, lunge walk 25 yards 2
LBC’s, mosey back. You get the idea. Al Gores or LBC’s done by early finishing PAX
until the 6 was in.
Mosey down 6 flights, out the deck, through the courtyard to
the front circle for a partner Dora
Dora 100 – YHC had to shorten Dora (normally a 1-2-3) due to
time and, of course, saving the last 5 minutes for (what else?) Mary (more to
follow). So a partner dora of 100
merkins and circular shuttle runs got the PAX their fill of shoulder work for
the morning before moving on to a little ab work…….but just a little.
Mary:
Protractor – 1 minute, varying angles and stopping short to
allow unanticipated cars to park and pass.
Hello Dollys IC x 15
Box Cutters IC x 15
Mosey back to COT YHC chose intentional as his word for 2019. In trying to become a #HIM, being a part of F3 teaches us all that the real benefits and gains we realize in our lives are from intentionally living 3rd, getting out of our comfort zone and pushing our limits to break through thresholds we may have felt were not possible before. Whether it is the opportunity to Q at a new AO or step up in any other way, getting outside your own comfort zone, serving and leading are reminders of why it is important for each of us to fully and intentionally engage in every role to which we are called to serve and why we seek to accelerate in our development – physically, emotionally and spiritually. It is always a special occasion for YHC to post away from home. I have been lucky to be made better by PAX from all over F3 nation and considered this past Friday morning both a privilege and an honor to get uncomfortable and better with a great group of #HIMs. Thanks to Reluctant Yankee and the PAX of NoLa for the opportunity and a great 2nd F as well.
YHC scoped out the AO the day before his Q. Glad he did. He noticed all the blocks hidden behind the Fountain of Youth were gone!!! Not sure who took them. Could it be Valerio, the killer Jaguar??? Could it be a Pax from Metry or Lakeview? With the blocks gone, YHC had to come up with another plan. 23 PAX managed to meet up on a moist, wet, humid, warm Wednesday morning in the middle of Feb. At 5:30, YHC gave his standard disclaimer and off the PAX.
Warm-ups
Moseyed to the band stand and did the following in cadence:
SSHs x 20
Windmills x 10
Grass Grabber x 10
Imperial Walkers x 20
Then an easy mosey to the track within the Oak Alley and back to the Band Stand.
The Thang
Starting off behind the Band Stand surrounded by duck droppings, each Pax did the following:
Round 1 – Rocky Balboa x 50 IC, climbed over the stage to the other side, slow Merkins x 10 IC, moseyed to the next light post within the Oak Alley with Plank Jacks x 20 IC, moseyed to the next light post with Peter Parkers x 20 IC, moseyed to the track with 10 burpees OYO. Moseyed on the track to the parking lot to the shelter then to the back of the Band Stand. (YHC originally wanted to stop by the Shelter to do exercises but was scared off by the Yoga ladies). YHC had to call an audible.
Round 2 – Rocky Balboa x 40 IC, climbed over the stage to the other side, LBCs x 20 IC, bear crawled to the 2nd light post within the Oak Alley, Mountain Climber x 20 IC, moseyed to the track with 10 burpees OYO. Moseyed on the track to the parking lot then to the back of the Band Stand. (Yoga ladies were still at the shelter).
Round 3 – Rocky Balboa x 30 IC, climbed over the stage to the other side. Burpees broad jump to the first light post. Then side hopped (switched sides halfway) toward the track. Then 10 burpees OYO. Moseyed on the track to the parking lot to the SHELTER!!!! Yoga ladies were gone by 6:05 a.m.
Round of Mary & More
Pax picked a spot on the benches at the Shelter and did the following in cadence:
Slow Dips x 15
Slow Derkins x 10
Box Jumps x 20
Dying Cockroach x 20
Hello Dolly x 20
Penguins x 20
Flutter Kicks x 20
Right Leg Step Up x 20
Left Leg Step Up x 20
Then moseyed through Oak Alley back to the Flag at 6:16 a.m.
COT
Count-O-Rama 23PAX, Name-O-Rama, announcements, intentions. We prayed for a safe Mardi Gras season. Thank You all again for the opportunity to lead. The Pax motivates me everyday to push harder than I would ever do on my own. SYITG
Attendees: Catfish, Highrise, Gabrielle, King Kong, Jesus Juice, Screw Top, Fracsac, Care Bear, Brown Eye, Organ Grinder, Tubbs, Angie’s List, Flipper, Rudy, Two Yutes, Dewey, Bongo, Mudbug. We had three FNGs. Welcome Scrapple, Da Crane, and Sunny D!
Started the workout with a mosey to the lawn on the side of the museum. Ran some side straddle hop, arm circles, abe vigodas, and overhead claps to warm things up. Moved to plank position for Catalina wine mixers, plank jacks, peter parkers, and parker peters.
From here we moseyed to the museum fountain for a Dora. Dora included 100 box jumps (on the fountain), 200 dips, 300 LBC’s, while partner hopped up the steps, did 5 merkins at the top, and hopped down.
From here we moseyed back to the field for burpee suicides. These involved suicides with length of 2, 4, then 6 trees, with 5, 10, then 15 burpees at each end.
From here we moseyed to the paddleboat dock for monkey humpers, squat jumps, and lunges. Followed these up with a lovely long round of Jack Webb.
Moved to the grass to round things out with some Mary – Crunchy Frog, Penguins, Leg Lifts, American Hammer.
Thanks to everyone who pushed through, this was a good one! Can’t wait till next time!
