F3 New Orleans

Tag: Jingle Vader

  • More than just a run – from Fracsac

    10 Pax made a choice to take the DRP on their journey to get right and posted to the Renaissance for a Sunday fun day. With a shovel flag planted, disclaimer was given, then:

    Warmup on the steps of NOMA facing the bacon:

    Abe Vigodas x 10
    GG x 10
    IW x 15
    AC x 15 both ways

    Mosey to the singing tree via the path around big lake.

    10 Burpees OYO
    Wife Pleasers x 15

    Continue mosey around lake, stopping on back side.

    10 Burpees OYO
    Freddie Mercury x 15

    Continue mosey to secluded benches near swan boats.

    Right leg step ups x 15
    Left leg step ups x 15

    Mosey to dock with swan boats

    As a tribute to Maverick who moved to the north shore, Mucho Chesto:

    Merkins
    Diamond Merkins
    Staggered Merkins left and right
    Streamline flutter kicks

    Continue mosey toward foundry. Stop at Christian Brothers grass, felt like we were doing something sneaky….

    10 Burpees OYO
    Streamline tin snips

    Mosey to foundry for stations:
    Partner up

    Pull-ups AMRAP
    Big boi sit-ups AMRAP
    90 degree flex arm hang
    Jump the snake
    Run to track 5 burpees run back – timer

    Mosey to back of NOMA for:
    Sunday Mornings x 5

    Mosey to flag for:

    10 Burpees OYO
    LBC x 15

    Think you’re done…not!

    8 count body builders IC x 10

    Now we’re done…

    COT

    • T-Claps to Baywatch for Rucking to the Renaissance
    •. 100% participants at coffeteria

    SYITG

  • A Well Thought Out & Executed Fountain Beatdown – from Da Parish

    YHC is well known for his well-planned and thoughtful beatdowns. This would be nondifferent.
    W/U – Lap around Mardi Gras Fountain and circle up in the lawn.
    • SSH
    • IW
    • HB
    • AC
    • MC
    The Thang
    • Mosey around Mardi Gras Fountain. Pick out a plaque and remember it. Circle back up on the lawn where the Q will ask you which Krewe you have chosen. The Q will then conduct an exercise that begins with the same letter as that Krewe. Since YHC has a vast knowledge of the Exicon, this would prove to be so simple that even the freshest of PAX could do it. Right?
    • Line up on the light post on the Lake for BLIMPS. Suicide to each blue light post and back performing the exercise and increasing in increments of 10 for each light post (Big Boy Sit Up, Lunge, Imperial Walker, Merkin, Plank Jacks, Squats)
    • Circle on the Lake for Mary
    Counterama, Namerama, COT
    NMS – Welcomed an FNG, Yezzy and congratulations on your upcoming bundle of joy.
    Thank you for the opportunity to lead,
    Da Parish

  • The Final Freeze – from Fracsac

    6 Pax made a choice to take the DRP on their journey to get right and posted in what is supposed to be the last freezing gloom for a while. With a shovel flag planted, disclaimer was given, then:

    Warmup by starting a mosey around and back to the peristyle for warmup all IC:

    IW x 15
    GG x 10
    AV x 10
    Bat wings x 15 each ending with Moroccan night club x 31
    Peter Parkers x 15
    Shoulder taps x 15
    Mountain climber x 15

    DirtyMacDeuce: 4 sets of 3 x 12 rep exercises (legs arms and core)

    Round 1: Merkins, Step ups, Flutter kicks
    Run to the tracks at Marconi and back

    Round 2: Derkins, Box jumps, Dying cockroach
    Run

    Round 3: 8 count body builders ,Hillbillies, Freddie Mercury
    Run

    Round 4: Diamond Merkins, SSH, Big boi sit-ups
    Run

    Mosey toward tool wall, stopping along the way with

    10 burpees OYO
    10 Catalina wine mixers IC
    10 burpees IC

    At the tool wall:
    Calf raises IC x 20
    Pigeon toed calf raises IC x 20

    Monkey humpers IC x 20

    Run back to flag

    Mary

    Tins snips
    Crunchy frog
    LBC’s

    COT

    NMM

    • YHC was almost late, pulling up at 6:28 to find Snooze. Though it was just us until 4 other Pax showed up later than this guy
    • We managed to get over 3 miles for RCR and Patriot Challenge.
    • The weather people say this is our last frigid morning, but there is a definite trust issue with those guys. We’ll have to wait and see.
    • Coffeteria attended by pax from both mothership and the View. Great as always.

    SYITG

  • 2 T-shirts are warm when it’s freezing – from Fracsac

    3 Pax made a choice to take the DRP on their journey to get right and posted in a freezing 32 degrees gloom where the cold north wind made it feel like it was in the 20’s. With a shovel flags planted, disclaimer was given, then:

    Spoiler alert: If you attended Hand Grenada’s Rock City beat down, you saw this one before with a few modifications

    Warmup by starting a mosey on the outside mile track stopping first for:

    The Motivator
    If you don’t know what this is, you should discover it. It’s like SSH on steroids. It’s a great warmup.

    Continue mosey. Next stop, 10 burpees OYO

    Continue mosey. Next stop, merkins IC x 20

    Continue mosey. Next stop, 10 burpees OYO

    Continue mosey to the rock pile.

    DirtyMacDeuce: 4 sets of 3 x 12 rep exercises (legs arms and core)

    Round 1: SSH, IW, Merkins
    Run to the infamous 200 wood fence and back (approximately 1/4 mile)

    Grab a rock

    Round 2: Curls, 8 count body builders, Flutter kicks
    Run

    Round 3: OH presses, diamond Merkins, LBC
    Run

    Round 4: Rows, burpees, wide arm Merkins
    Run

    Lagniappe

    Curls x 15
    OH presses x 15
    Rows x 15
    Catalina wine mixers IC x 10
    Run

    Mary

    LBC’s
    Freddie Mercury
    Tin snips

    Mosey back to flag and plank for 45 seconds

    COT

    NMM

    • YHC was born and raised in North Dakota, but still not going to post in t-shirt and shorts in freezing temps. JV says he had 2 shirts on though…..
    • We still managed to get 2.3 miles for RCR and Patriot Challenge. JV doesn’t think it’s wise to run after the motivator. No comment, still thinking about the t-shirt and shorts in freezing temps.
    • Having the weight marked on the rocks is awesome. Thanks Mahatma
    • Coffeteria attended by more pax than what posted. Great as always.

    SYITG

  • Get on yer belly – from Bieber

    There is usually one moment of every beatdown that leads to a memorable moment for “naming purposes”. In this case I was ridiculed for asking the PAX to get on “their belly” so we could do some Superman exercises. Ridicule can be a great teacher…never again will I make that mistake.

    For the beatdown…10 PAX showed up for a chilly gloom in Uptown New Orleans. With Run Cajun Run miles still a priority for most of us, this beatdown consisted of miles with some exercises sprinkled in.

    Warmup: SSH X 20, Windmill X 10, GG X 10, Imp Squat Walkers X 15, 10 Burpees.

    The Thang: To the track for a lap with five stops along the way…
    Stop 1: 10 Merkins IC, 20 Squats IC
    Stop 2: 10 Burpees
    Stop 3: 20 RL Step Ups, 10 Incline Merkins, 10 LL Step Ups, 10 Dips
    Stop 4: 10 Burpees
    Stop 5: 10 Merkins IC, 20 Squats IC

    Back to Oak Alley for some 7’s…Merkins on both sides of a longish run/jog/sprint (ambiguous F3 style)

    Under the Pavilion for some Mary: LBCs, Hello Dolly, Freddie Mercury, On Yer Belly for Some Supermans

    Back to the Flag

    Thank you as always for the chance to lead. For all of the PAX traveling…be safe. To all of us…embrace what today gives you, be a light to those around you…even if it’s just your family (especially if its just your family).

    SYITG

  • Running in Circles – from Tinkles

    Selfishly, I wanted the miles and running workouts are pretty easy to Q. In past iterations of the February running challenge I found myself skipping the beatdowns and just running. With an all-time interest (t-claps to the HIM men who got us motivated) maybe the Q’s will find a way to blend the two. Today was an attempt at that.

    Warm up: SSH X 20, Grass grabbers X 20, couple of hamstring stretches

    The Thang: OYO laps starting at the bandstand and heading downtown on the dirt path to the main track where we headed toward the river and back uptown cutting back to the parking lot and main shelter (classic El Wire route). When back to the shelter do 10 merkins. Repeat and when back to shelter, dips X 10. Repeat and when back to shelter, decline merkins X 10. Keep that rotation going through as many laps as possible. Each lap was about .4 miles and several guys knocked out 11 laps with most hitting ten. Well done!

    Count off, namorama, and intentions. Prayer to help us be mindful of lifting up others. SYITG!

  • Leg Day? Arm Day? WHY NOT BOTH? – from Rudy

    Delightful and crisp Saturday morning, 40 degrees on YHC car thermometer. War Eagle pleasantly referred to it as “bone chilling” cold. Catfish referred to it as “perfect burpee weather” while he continued burpeeing as we waited for 630. Professor Smiley was in his typical marlin-esque winter gear, prepared for snowfall.

    6:30: 11 PAX (well, actually 10 pax. The 11th was JV who arrived around 635. But I digress) were off.

    Old Man Warm Up: Trying to get old man bones and joints working. Start with a slowsey around the great lawn. Circle up for some stretching (Windmills, Grass Grabbers, Self Love, Open and Close the Gate). SSH x30.

    The Thang #1 – Dont Forget Leg Day

    12 Squats. 12 Lunge walk steps. 12 Squat Jumps. 12 Lunge walk steps. 12 monkey humpers. Mosey back to where you started.

    (I hope Triple Shift appreciated YHC’s attempt to remind everyone to use good form on squats…)

    Repeat with 11. Then 10. Then 9. 78 Squats, Squat Jumps, Monkey Humpers. And 156 lunge walk steps. No burpees, though. SOGO was miffed that we only started at 12. I think he decided to start at 18. Rev It used his long legs to lunge walk roughly 1 mile…

    The Thang #2 – Guns a-blazing

    12 Hand Release Merkins. 12 Bearcrawl steps. 12 Carolina Dry Docks. 12 Bearcrawl steps. 12 Plank walks. Mosey back to where you started.

    Repeat with 11. Then 10. Then 9. 78 of all of these as well. But still no burpees. By the end, though, YHC’s Merkins were looking quite similar to his carolina dry docks. Just sayin’.

    The Thang #3 – Heart Pumping

    Line up on the sidewalk. 20 Mountain Climbers. Sprint halfway across the lawn for…. Yup, BURPEES. Start with 10. Mosey back to where you started.

    Repeat with 9 burpees. Then 8 burpees. Then 7. Da Parish groused the entire time that it was unfair punishment for those NOT doing MABA. YHC ignored him.

    The Thank #4 – Mary

    Circle up for some dealer’s choice Mary. Colonel Mustard showed off his ability to endure most anything, by asking whether we could go to the dry cement rather than sit in the wet grass. YHC obliged, by telling him to get on his 6 in the grass.

    Mustard, Sogo, Snooze, and Catfish took the PAX through some ab work before YHC called it off at 730. Back to the flag!

    PAX: Thanks for letting me Q. Its been a while, and I’ve honestly been a bit scared of doing it. Thank you Fracsac for pushing me to sign up for it, and making me get past whatever has been blocking me from stepping up. There’s a hidden life lesson in there as well – sometimes we all will need a push to get past whatever it is that is blocking us from moving forward. May all of us be willing to reach out for help, may all of us be willing to accept help, and may all of us always be looking for fellow people who need us to reach out and help them.

  • Burpees Are Our Friend – from Jingle Vader

    Mosey to MOMA, with a sudden change with 10 burpees; arrive with 10 more burpees. Warm up: 29 ssh, 20 grass grabbers, 20 hillbillies, arm circles: 20 forward, 20 back, 20 overhead, 20 seal, 20 moroccan nightclub. End the warm-up with 10 more burpees.
    Thing 1: Burpee-looza Route 66 to the front of the park with a mosey between each lamppost; Merkin Route 66 on the way back with lunges (sorry, dudes) between each lamppost. More burpees while waiting for the six.
    Thing 2: Around the fountain, 10 box jumps OYO, 20 dips, 20 power ups right leg, 20 derkins, 20 power ups left leg.
    Mosey to the Peristyle for a warm-down: 20 dying cockroaches, 20 hello dollys and 10 Dr Ws. Close with 10 final burpees.
    So that was at least 106 burpees. MABA: Make America Burpee Again!