15 Pax showed up on a Tuesday morning to do one of those 3 things. 45 minutes later we did a CoT then hit Discipline is Destiny group. Just keep showing up!
SYITG
Tag: Gabrielle
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Dodge Ball Tag and More Fun – from Fracsac
7 Pax posted to the Renaissance including one DR from Pensacola, Moonshine.
Warmup facing the bacon.
11s on the steps. Dips at the fountain and burpees up top.
Circled the museum a few times throwing a frisbee doing burpees when dropped.
Played some dodgeball spin the bottle tag.
Sunday Mornings and some Mary.COT where we were joined by another Pax finishing a run.
First ever Sweaty Renni Brekky at Russels followed with Jingle Vader and Willie.
What a great way to start the week.
SYITG
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The People’s Mountain (WPM 2023-06-23 – from Catfish
Started off with a mosey over to the other side of St. Charles to warm up with:
• Hip Circles clockwise x 5 (in cadence)
• Hip Circles counterclockwise x 5 (in cadence)
• Abe Vigodas x 10 (in cadence)
• Grass Grabbers x 10 (in cadence)
• Wacky Jacks x 20 (in cadence)
• 8-Counts x 10 (in cadence)Moseyed to the base of the mountain for a backwards run up the ramp to the 3rd level. All PAX grabbed some wall space to hold a People’s Chair, and while here PAX did Overhead Claps x x20 (in cadence). Got off the wall and went right into Low Slow Squats x 20 (in cadence).
Moseyed around, then backwards up the next incline to the 4th level. All PAX grabbed some wall space to hold a People’s Chair, and while here PAX did Seal Claps x 20 (in cadence). Got off the wall and went right into Monkey Humpers x 20 (in cadence).
Moseyed around, then backwards up the next incline to the 5th level. All PAX grabbed some wall space to hold a People’s Chair, and while here PAX did Moroccan Night Clubs x 20 (in cadence). Got off the wall and went right into Donkey Kicks x 20 (in cadence).
Moseyed around, then backwards up the next incline to the 6th level. All PAX grabbed some wall space to hold a People’s Chair, and while here PAX did Air Presses x 20 (in cadence). Got off the wall and went right into Bobby Hurleys x 20 (in cadence).
Moseyed around, then backwards up the next incline to the top level. All PAX grabbed some wall space to hold a People’s Chair, and while here PAX did Arm Circles x 20 (in cadence). Got off the wall and went right into Alternating Lunges x 20 (in cadence).
Moseyed over to the end of the parking lot, got a 20-count rest in, then put feet up on the wall to touch the upper body with Derkins x 20 (in cadence).
Moseyed down the stairs to visit Touchdown Jesus for a round of 7s. PAX started with burpees on one end, then bear crawled to the other for Dr. Ws. Got about halfway through, then circled back up for a 90-second single leg balance hold (holding knee of the raised leg as high to the chest as possible), one 90-second hold for each leg.
Moseyed back to flag for CoT.
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Misty Mountain 6-17-2023 – from Almonaster
College World Series!
PAX:
– Gabby
– King Kong
– Willie
– Jingle Vader
– 86
– Almonaster
– This is three days late, apologies if anyone was missed.Started with some gate opening and closing at the Tulane sign.
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 ICThe Thang:
Mosey to the Grotto.
Baseball is a game of nine innings with three outs for each team. As our theme suggests, we played mental baseball against a team. Three exercises and then run a lap to conclude the inning.
Merkins – 10 IC
Leg Lifts – 10 IC
LBC’s – 10 ICDiamond Merkins – 10 IC
Lunges – 10 IC
LBT’s – 10 ICWide Merkins – 10 IC
Backwards Lunges – 10 IC
Real Freddie Mercuries – 10 ICNolan Ryans – 10 IC
Squats – 10 IC
Hello Dolly’s – 10 ICMosey to the field behind the Tulane Union (LBC)
Time to play an actual game of Baseball! Using a soccer ball because we didn’t have gloves. We played a pickup game where the rules were, at every at bat, if the field dropped the ball, then 5 burpees. If not, then 10 squats. It was a lot of fun and we had some good plays, it was great to see the teamwork, esp. when someone was thrown out at base!
Back to flag!
Thanks for the opportunity to lead! -
Running and core work – from Landing Strip
Warmup
-Mosey to corner of St. Charles and Calhoun for 20x SSH, 20x windmills, and a 20 count standing toe touch.Tha Thing
-Indian ran to corner of Calhoun and Willow for 50 LBCs OYO
-Mosey to Yulman Stadium parking garage for a run backwards up the ramps and forwards on the flats
-50 LBTs OYO at the top
-Down the stairs, through campus via an Indian run down McAllister Drive to the rec center garage
-Run up the ramps and lunge walk the flats
-J-Lo ring of fire at the top
-Mosey over to WPM, up the stairs and down and back to the flagWe covered more than 5k (and some elevation) this morning. I hadn’t Q’d (or posted) at WPM for a minute, so it was good to see some familiar faces. Have a great weekend!
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Tabata with the Bert Kaempfert Orchestra – from Heisenberg
Warmup – In Cadence – Imperial Walkers 20, Grass Grabbers 15, Windmills 15, Arm Circles 11, SSH 31, 8-Count Body Builders – 10
The thang
10 stations 40 second workout with 20 seconds to rest and move.1.Curls – 30 lb ruck, 2. Flutter Kicks, 3. Kettle Bell Swings 4. Rows 60lb sand bag, 5. Big Boy Situps, 6. Step Ups with 20 lb ruck plate, 7. Plank, 8. Jump Rope with weighted 3lb rope, 9. Burpees, 10. 80Lb medicine ball carry/bear crawl push.
We accomplished 2.5 rounds
5 Sunday Mornings
COT Prayer of gratitude for the wonderful music, prayers for healing for the M’s having surgery or illness, prayers for 2.0’s that are injured.
Coffee PJ’s were we were joined by Triple Shift. -
Afternoon Delight German “Cawfee” Edition – from Willie
The Afternoon Delight relocated from its typical AO location to the City Park Mothership for ann Afternoon Delight German edition. We started the workout with a disclaimer and we set off to warm up in the field adjacent to NOMA. I did put together a German Delight playlist littered with the “Chicken Dance” throughout. If the Chicken Dance came up, that was 5 Burpees for the PAX. It hit us on the first SONG! The warm up consisted of the following all in cadence:
SSHx20, Arm Circles F/Bx10, Imperial Walkersx20, Mountain Climbersx20, Downward Dog stretch for 15 seconds.
Next we partnered up at the foot of NOMA for a DORA 123 German style. Exercises were 100 LBTs (2/1), 200 Shoulder Taps (1/1), 300 Rocky Balboas (2/1). During thee transition from running to exercising each pair had to doe si doe reminiscent of Clark Griswald German dancing during Oktoberfest in the movie “European Vacation.”
Next the PAX gathered in a Ring of Fire for a Burpee Palooza, name that Artist. The PAX did 3 Burpees while the new song started to play, the PAX to the left had to name the artist of the song. Miss and that was 5 more burpees, get it right, 10 air squats. Here are the results to the best of my recollection:
Mr. Brightside – the Killers – SOGO – Burpees
Shout at the Devil – Motley Crue – Walker – Squats
Sweet Caroline – Neil Diamond – Couch -Burpees
Block Rockin Beats – Chemical Bros – Blowout- Burpees
Sexy Back – Justine Timberlake – Pipeline – Squats
Elvira – Oak Ridge Boys – Douille – Squats
What A Fool Believes – Doobie Bros – Subprime – Burpees
Chicken Dance – 5 Burpees
FUN – Pitbull – Almonaster – Burpees
For Those About To Rock – ACDC – Strings – Burpees (Can’t believe he missed it!)
Africa – Toto – Manchovy – Burpees
Aint no Mountain High Enough – Michael McDonald – Whopper – Burpees
All I Do Is Win – DJ Kahled – Big Willie – Burpees
Any Way You Want it – Journey – ??? Squats
Black Dog – Led Zeppelin – Wille – SquatsIt’s quite clear that the PAX does not pay attention to who sings the song….
We an back to the flag, closed with a traditional COT and adjourned to the Deutsches Haus for some German “Cawfee,” and were met by several cawfee only PAX. It was a beautiful night! Always a pleasure to lead such a great group of men, even if they don’t know their music.
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Wolf Pack Mountain – Burpee Palooza Ring of Fire – from Willie
The PAX gathered for 530AM sharp at the WPM meeting spot on St. Charles Ave, where I announced the standard disclaimer. I also had my Bluetooth speaker and playlist at the ready. The rules are pretty simple for my music. Any PAX can skip a song, but it will trigger a 10 burpee penalty for the whole group, and there are no back-to-back skips…sorry Catfish:(). O’Douls had the honor of shuffling the songs, and it landed on “The Children will Listen” by Barbara Streisand…. The entire PAX declared a skip, and we did 10 burpees out of the gate!
We moseyed over to the base on WPM to warm up with the following exercises all in cadence:
SSHx20, Imperial Walkersx20, Hillbilliesx20, Self lovex20, Grass Grabbersx10, Arm Circles F/Bx10Once the warmups were complete, the PAX ran up the mountain stopping at each level for a Ring of Fire. All inclines were run up backwards.
Monkey Humpers 20 total, next PAX starts at 10. Hold Al Gore while you wait.
Couch skipped with 5 seconds left of the “Humpty Dance” – PAX did 10 Burpees.
Low slow Squats 20 total, next PAX starts at 10. Hold Al Gore while you wait.
Douille skipped “It’s Raining Men” – PAX did 10 Burpees.
LBCs 20 total next PAX starts at 10. Hold a hip bridge (wife pleaser) while you wait.
Merkins 20 total next PAX starts at 10. Hold plank while you wait.
Mountain Climbers 20 total next PAX starts at 10. Hold plank while you wait.Once at the top of the mountain, I had a surprise for the PAX. Instead of a traditional ring of fire, we had Burpee Palooza Ring of Fire. Each PAX was singled out to name the artist of the current song. We did 3 burpees as a group as the new song played. Once the burpees were done, the PAX next up in the ring of fire had to name the artist of the song, if he missed it, another 5 burpees ensued, if he got it correct, we did 10 Squats. We made it through 7 of the 21 PAX in the ring before heading back to the flag. Let’s just say we did a lot of burpees, and I will leave it right there.
Here is a list of the songs that were played in the Burpee Palooza Ring of Fire:
Get Ready – DJ Jubilee
Da’ Dip – Freak Nasty
Shake it off – Taylor Swift
For Those About to Rock – ACDC
What a Fool Believes – Doobie Brothers
Let’s Dance – David Bowie
What Does the Fox Say? – YlvisWe made it back to the flag right on time and closed out with the COT. It’s always an honor to lead this group of great men. Already looking forward to next time!
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– from Dry Socket
I recently had the pleasure of experiencing a workout session at Misty Mountain, and I must say, it exceeded all my expectations. The atmosphere, the trainers, and the overall workout experience left me feeling invigorated and motivated to continue on my fitness journey.
Title: Dynamic and Engaging Workout Experience at Misty MountainRating: ⭐️⭐️⭐️⭐️⭐️ (5/5)
I recently joined a workout session at Misty Mountain with a group of 12 participants, and I was thoroughly impressed with the energy and effectiveness of the workout. From the warm-up exercises to the challenging routines, Misty Mountain provided a dynamic and engaging fitness experience.
The session began with a series of warm-up exercises that set the tone for the workout ahead. We started with side and straddle hops, which got our heart rates up and warmed up our lower body muscles. The arm circles and overhead claps engaged our upper body, preparing us for the upcoming workout. The inclusion of seal claps added a fun and interactive element to the warm-up, creating a positive and enthusiastic atmosphere.
We started our adventure by running towards Wolfpack Mountain, and the Indian runs along the way added an element of teamwork and camaraderie. The scenic route provided a refreshing backdrop for our run, keeping us motivated as we made our way to the top.
Once we reached the summit, we delved into a Dora 123 workout that tested our strength and endurance. The combination of 50 lunges, 100 imperial walkers, and 150 Merkins pushed us to our limits, encouraging us to dig deep and push through any fatigue. The trainers’ guidance and encouragement ensured that we maintained proper form and technique throughout the challenging exercises.
At the top of the mountain, we engaged in a series of core exercises, further targeting our abdominal muscles and strengthening our core. This segment added a dynamic twist to the workout, allowing us to focus on building stability and balance while enjoying the panoramic views from our elevated vantage point.
The journey continued as we ran back towards the flag, where a series of bench exercises awaited us. Step-ups, power-ups, and dips provided an intense upper body and lower body workout, engaging multiple muscle groups and improving overall strength. The variety of exercises kept the workout exciting and prevented any monotony from setting in.
After the intense workout, the group rewarded ourselves with a well-deserved treat from La Boulangerie, which served as a delicious post-workout reward. It was a great opportunity to refuel and recharge our bodies before heading to Brown Bags for a dBrief. This time together allowed us to reflect on the workout, share our experiences, and bond as a community.
In conclusion, my experience at Misty Mountain was nothing short of fantastic. The warm-up exercises, including side and straddle hops, arm circles, overhead claps, and seal claps, effectively prepared us for the workout. The trainers’ guidance, personalized attention, and inclusive approach made the session challenging yet enjoyable. The sense of community and support among the participants added an extra layer of motivation. I highly recommend Misty Mountain to anyone seeking a dynamic, engaging, and results-driven workout.
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Happy Belated Birthday to me! – from Fracsac
I tried the ChatGPT program and I think I spent more time trying to get it to send me something useful than I would have had I just wrote the backblast. Now I’ve doubled my time on a BB.
9 Pax posted at Okwata. Jesus Juice, Snooze, Cracklin, SOGO, Cheesesteak, Bongo, Gabrielle, Pho (DR) and YHC.
Circle the fountain and form up in the grass for a warmup, which ended with 10 x 8 count body builders and the Motivator!
Mosey to the levee for disperse people’s run. Finish at Canal and test the new H8 course with 4 corners, following the path of the H8 with bear crawls on the new concrete.
Partial Route 66 to get to 51 burpees at the lakefront, then back to the levee for quadraphilia.
Back to the vsf and 2 burpees to hit 53 from the Route 66.
CoT
Thankful for another year with my F3 brothers that help me to be a better man.
SYITG
