F3 New Orleans

Tag: Jingle Vader

  • Brick by Brick

    DISCLAIMER

    YHC spent some extra time on the disclaimer this morning. Watch your six. Watch yourself.

    WARM UP
    Mosey the parking lot to the truck to distribute 2 bricks per PAX. PAX circled the lot and then to the front of the bandstand. 20 SSH IC, 20 Grassgrabbers IC, 10 Self Love IC, General leg stretching, 20 Peter Parkers IC, followed by 50 LBCs OYO.

    THANG 1 – BLIMPS (with Bricks) at the lightpost intervals, followed by….another brick BLIMPS across magazine to the fountain.

    THANG 2 – PAX paired up for CBGB (Curls, Brickbys, Goblet Squats, Brick-rows ), one PAX lifts while the other runs with the bricks up two lights and back and flapjack, until all PAX complete.

    THANG 3 – Grab some Wall. Dodo Bird (With two bricks assume the People’s Chair, brick in each hand and at rest down your sides is the default position. In cadence or OYO, (1) side shoulder raise [arms straight and lifted to the sides to shoulder height], (2) back to default, (3) front shoulder raise [arms straight and lifted in front of you to shoulder height],and Wonderbra (assume the People’s Chair position. Start with bricks close to body at chest level. Push bricks up over head fully extending arms, bring bricks back down to chest position, then push them straight out in front until complete arm extension reached. Return to starting position). 3 sets 3 each. 10 count between. Then the PAX finished with some balls-to-the-wall for old times sake.

    YHC then led the PAX to some dry-ish parking in front of the pool. Circle up for Mary – Russian Brick Twists, Brick Mission Impossible, and flutterkicks with bricks held high. The PAX then ligned up facing each other, bricks extended but not touching, forming a tunnel, down which the PAX on the end had to bear crawl. Certainly an element of trust going under trembling arms from the previous exercises.

    The PAX then “stashed” the bricks in an orderly fashion with the hopes they will be there for the Skinny and Birdcage in upcoming weeks.

    COT

    Back to the flag for countoff, name-o-rama, announcements and intentions. Remember Holy Grove, that he recovers quickly and can rejoin us soon.

  • What’s your function…

    7 #HIM showed up at the Fly on an unusually nice, Summer Sunday morning for a Sweaty Bells workout.  YHC has been thinking a lot about functional fitness lately.  How can we bring more functional fitness to the PAX?  Well, the Kettle Bells provide a unique opportunity.  I’m thinking Farmer’s Carry…but first:

    Circle up for Warm-Up

    • Alternating Open Gates (Jingle Vader opened his own gates to Hell on this one!) IC X20
    • Halos Around Head switching right to left till Q yells halt
    • Halos Around Body switching right to left till Q yells halt
    • Imperial Walkers IC X20
    • Self-Love IC X20

    Here it is. First Round of Farmer’s Carry up and over the Hill for 3 minutes alternating holding kettle bell in right and left hands

    Next Mosey to First Cone on soccer field for Four Corners

    • Bear Crawl to Second Cone moving your Kettle Bell in Right Hand
      • At Second Cone, Squat to Right Hand Press X10 IC then Squat to Left Hand Press X10 IC
      • Crab Crawl to Third Cone moving your Kettle Bell in Right Hand
      • At Third Cone, Sumo Squat to upright row X20 IC
      • Bear Crawl to Fourth Cone moving your Kettle Bell in Left Hand
      • At Fourth Cone, Alternate Reverse Lunges with Opposite Shoulder Reaches X10 each leg IC
      • Crab Crawl to First Cone moving your Kettle Bell in Left Hand
      • At First Cone, Alternating Front Lunges with OH Press.  X10 Each leg IC

    Back to Hill for second round of Farmer’s Carry up and over the Hill for 3 minutes alternating holding kettle bell in right and left hands

    Next, circle up at soccer field for:

    • Curl to Press to Tricep Extension IC X20
    • Ballistic Rows X10 (2 is 1)
    • High Planks with Row R then L X10 each side IC
    • Hip Bridge with Press Right then Left X 12 each side IC
    • Russian Twists X20 IC holding Kettle Bell

    Back to Hill for third round of Farmer’s Carry up and over the Hill for 3 minutes alternating holding kettle bell in right and left hands

    Time’s up and we are at the top of the mole hill.  Let’s circle up here for CoT.  Count-off, Name-o-rama, Announcements, Intentions, and Prayer.

    I think the PAX enjoyed the Farmer’s Carry.  Maybe next time they have to carry something heavy it will be a little easier!

    Thanks for letting me lead!

  • Holy Grove….on three!!

    Wolfpack Mountan…First Wolfpack Q in a while. YHC intended to make it memorable with the goal of 5 “mountains” (in NOLA-below-sea-level parlance). If the mountain will not come to Muhammad, then Muhammad must go to the mountain.

    WARMUP

    Standard disclaimer this morning plus a reminder to sweep the six for this running workout. The Pax then moseyed onto Tulane campus, through Gibson Quad to Johnson quad for a warmup. 20 SSH IC, followed by 20 Grass grabbers IC, followed by stretching on each leg. After we finish the warmup, we mosey to the base of the 1st mountain.

    THE THANG

    The first mountain may have been an F3 virgin ascent. The PAX circled the Mary and Sam Isreal Science building to an imposing exterior staircase of 4 levels and 8 flights. PAX counted off into 4 groups for spacing and start with 5 burpees OYO. Then the first group begins the ascent while the other 3 groups start 10 merks, 15 Low-Slow Squats and 20 Carolina Drydocks. Each group ascends in turn while the early groups complete the other exercises.

    Reassemble for the mosey to the 2nd mountain, dubbed “Sugar Loaf” in the 4/20/18 beatdown. Some of the PAX were on a double-plus mosey up Mcalister, and while sucking wind, YHC noted Holy Grove pacing Catfish and Gspot at the front. Filed for further reference. Sweep the six and reassemble for an Indian Run up Sugar Loaf. Back down the stairs and YHC held the first 10 arrivers for some lagniappe, while the rest of the PAX headed down Calhoun to Mountain #3 – the Loyola Rec Garage [Little Wolfpack?]. The 10 did 10 burpees OYO, then set off again on a hot pace to catch the PAX. Holy Grove breezing by -noted. Two Lines and Indian Run up Little Wolfpack, then down the stairs and off to Big Wolfpack – Mountain #4. T-claps to the PAX that led some Mary while we swept the Six. Reassemble for our third Indian Run. As we gained altitude and lost oxygen, the lines of the PAX thinned out, until we reached the top, gulping air. A twenty count, then down the stairs.

    4 minutes left.

    YHC decided to go for the 5th mountain, which we’ll call “Edelweiss” for now. At the stairs on the back of the Loyola music building, YHC offered a modification if any PAX wanted to head back to the flag. It did not appear any PAX followed that option and instead charged up the last mountain, and a quick descent.

    YHC again noted some of the PAX (looking at you, Holy Grove!) headed to the flag as if the devil himself were behind them. 4 miles in 45 minutes 17 seconds, plus warm-up, some lagniappe and Elevation!

    COUNTOFF, NAMERAMA, COT

    Back at the flag, PAX circled for a breathless countoff and name-0-rama. After the announcements and before the prayer, the PAX noted Holy Grove, weaving about in a daze of football glory, with one fist in the air, mumble-shouting something that sounded like “F3/ClevelandRocks/I have no Pants?!! [not sure] ON THREE!!!” Apparently Holy Grove doesn’t speak “modify.” TClaps and thanks to quick thinking by Triple Shift and Drs Walleye and Tinkles to help our brother to the ground before injury could be added to injury. Much splashed merlot followed, and then a visit by EMS and a trip to the ER. Tclaps again to Walleye, Tinkles, Sea Man, Jadaveon, Catfish, Frac Sac and several others who got water and ice and stayed with Holy Grove. Thoughts and prayers – gents.

    Which brings YHC to this point. It is good we push ourselves and each other, embracing the challenge. But we also must be mindful of one another and pay attention. Sweeping the Six is important. Making sure all the PAX are hacking is important. We are blessed with many medical professionals in our PAX. Maybe an F2 with some CPR training would be a good thing. We can’t make each other stronger if we are not here.

  • You Better Have Glaucoma

    Conditions: 79 Degrees, 90% Humidity, Heat Index of 83

    Lots of good grass at Okwata and a fair amount of smoking this morning.

    Warmup

    Mandatory mosey through Louisiana’s smallest registered body of water, the sidewalk puddle just east of the shovel flag. It was good to get the shoes wet from the start so that there would be no worries about anything that might come later. We circled the Mardis Gras Fountain (where are the lights Latoya?) with high knees, carioca two ways, but kicks, and bear crawls.

    We then headed up the levee and proceeded west on the top of the levee. I almost ran over a local Shaman in Sukhasana. It would be helpful if all local Shaman wore blinking bicycle lights for safety.

    After destroying that dude’s Chi we pointlessly gathered on the leeward side of the levee. I was hoping to find some well manicured grass, but there was none to be found. So we planked for the six and headed back over the levee.

    The Thang

    11s on the levee. Burpees at the top Squat Jumps at the bottom. After you finish, run back up with anyone more than a lap behind you.

    10! – 10 merkins, 10 squats, 10 Sit-ups, 9 merkins, 9 squats,….1 merkin, 1 squat, 1 Sit-up

    House of Pain – Three lines at the pull-up bars. Each man does Bernie Sanders (L-hang on pull up bar for as long as you can), 30 dips, then go to the back of the line and do BLIMPS until you get back to the pull up bar. We did 2 rounds.

    Quadraphilia – 4 minutes up and down the levee always facing the lake #CrowdPleaser

    Mary – LBCs x 20, Flutter Kicks x 15

    COT

    Announcements: Extra Summer Series at Lafreniere. Anyone want to lead? 5-year Convergence 10/12 – Start working on your buddies that have been AWOL. New Monday Workout at UNO – Post this coming Monday.

    Prayers: Spouse facing surgery, Friends and Relatives with cancer, Praise for new grandchildren, prayers for those that have recently lost loved ones.

    NMM

    • Great to be back at Okwata. My odd race preparations have derailed my Okwata attendance over the past year, but it is still one of my favorite AOs. Glad Mahatma asked me to fill in for him.
    • Speaking of odd running habits, the Half-Fast running club sauntered by while we were at the House of Pain and gave me a serious case of #FOMO. They were running way too fast. I’m not going to be able to keep up when I return. It’s like a couple of new kids showed up to school when you were absent and the next day you no longer have a seat at the lunch table.
    • I still believe you haven’t really done 11s until you’ve done them on the levee at Okwata with burpees. Are you diggin’ me Uptown? River < Lake.
    • Usually time flies when you are having fun, but this seemed like an extra long 45 minutes. May have been the trip to the flag at the 15 minute mark that did a number on my cognitive functioning.
    • According to MapMyRun this workout was 3.8% more intense than my Popeye’s Q last week. #Acceleration
    • Mumblechatter award of the day goes to……JV the all-time champ. During Quadraphilia:
      • Me (in my Rah-Rah voice): C’mon men, you can do anything for four minutes!
      • JV: My wife would disagree.
    • T-claps to Room Service for leading us out with Flutter Kicks.
    • Happy Birthday Dad!

  • Peaches was looking for love in all the wrong places.

    Twenty something men assembled in the sweltering early morning gloom. Peaches stumbled by looking for some sort of love connection supposed to be taking place at public restroom #3. Undaunted, he decided to cast his lot with us so off we went.

    OG Warmup

    SSH X 28

    Reverse arm circles X 10 (Solely done to titillate Seaman) (It worked) (His voice went up a whole octave)

    Forward arm circles X10

    Moroccan night clubs X10

    Windmills X20

    peter parkers X20

    parker peters X20

    mountian climbers X20

    The Thang

    Mosey to Dora’s house, partner up. One PAX exercises, the other runs.

    Dora 1,2,3,4,5!

    50 burpees

    100 lunges??

    150 Merkins

    200 Shoulder taps?

    I added something else I dont remember.

    Post Dora head to PIMP station.

    5 Groups-

    Pullups

    merkins

    plankjacks

    shouldertaps

    squats?

    Post PIMPS circle up for people’s choice Mary.

    I called on JV, Reticent Yankee, Peaches, Vladimir Douille, myself and others for their input and cadence calling abilities.

    Post Mary back to the flag where Brownbag led us on a Yoga cycle to get our chakras right.

    COT, Countoff, Nameorama, Announcements, Intentions and a prayer.

    Thanks for allowing me to lead.

  • Adios para ahora

    It was a typical summer Sunday morning in front of NOMA. We had our biggest showing yet at the Renaissance and it was the first time I q’d that wasn’t the stomp. All in all it went really well…even a little tougher than I originally thought. Started off with the disclaimer in Spanish and translated to English for those that took Latin in school.

    Warmup with a lap around noma and circled up for TARRAGONA (where I’ll be living)

    Tin snips, air squats, Russian twists, ranger merkins, Abe vigoda, gas pumps, intended to do one armed pickle pounders but turned into the normal ones, Nolan Ryan’s, and finished with angle grinders

    Then we partnered up and did bear crawl 1,2,3 (cumulative 100 merkins, 200 lbc, and 300 air squats while other person bear crawls to second tree and back). My neck is still a little sore.

    Lastly, everyone completed two rounds of what I call 3 x 5’s. Kept your same partner…one is running up and back lelong drive while the other goes through 5 smurf jacks, 5 merkins, and 5 crunchy frogs). Continue with that pattern until partner gets back.

    I’m very grateful to belong to such an awesome group. Best wishes to everyone! I look forward to seeing you all in the gloom 🇺🇸🇪🇸💪🏻👊🏻🏃‍♂️

  • It’s about that time for….

    A disclaimer? No, that’s just what we have to do at the beginning of these beatdowns.  So, with a disclaimer, we are off!

    Mosey to lawn in front of Loyola for warm up with a little help from my friends!

    • Alternating Open Gates IC X20
    • Imperial Walkers with help from Gideon IC X20
    • Kim Jong Uns aka Supreme Leaders IC X20’s
    • Low Slow Squats with help from Thumb Wars IC X20
    • Olivia Newton John’s IC X20 (brought these PAX-pleasers from the Fly Q)

    Nice job Triple Shift for suggesting Co-Q’s to newish PAX to help them get acclimated to leading.  I think it will pay off. 

    Mosey to bottom of Mountain for:

    Here it is…It’s been awhile…Yes it’s time for…Indian Run to top of Mountain!  PAX form 3 lines and up we go!  Can’t remember last time we did this at WPM.  6 floors, Incline run with sprints, 80 plus degrees with Heat Index in the 90’s.  We got this PAX!  Let’s GO!

    Ok.  That was tough. 

    At top, partner up for B.O.M.B.S. All below counts are cumulative.  PAX one runs down top ramp and back to top running backwards while PAX two completes exercises.  Flapjack till reps are complete.

    • 50 Burpees
    • 100 OH Press in People’s Chair
    • 150 Merkins
    • 200 Big Boy Sit-Ups  (had to modify these to 150 because they were taking some time)
    • 250 Squats (modified these to 200)

    Got some comments on mumblechatter about butt-burn from the Big Boy Sit-Ups.  I call that Character Building!  My job is done.

    Down stairs and mosey to Bench’s for:

    • Bulgarian Split Squats L IC X15
    • Dips IC X20
    • Bulgarian Split Squats R IC X15

    Time is running short.  Mosey back to flag for count-off, name-o-rama, intentions and prayer.

  • A Good Ole Fashion Beat Down!

    It was an extremely humid morning at the Birdcage where 32 PAXs came together for a good ole fashion beat down! After the standard disclaimer and identification of FNGs (there were 2), we proceeded to mosey into the field in front of Audubon Zoo for warm up exercises.  I an effort to encourage more PAX to join the Q sheet, I voluntold Quincy and Moist to each lead an exercise.  

    Warm up Exersises consisted of the following all in cadence:

    SSH x20, Windmills x10 (lead by Quincy), Forward Arm Circles x10, Backwards Arm Circles (Seaman style) x10, Self Love x10

    The PAX then made their way to the front of the Zoo, partnered up and had a DORA 1,2,3 consisting of 100 Merkins, 200 Bobby Hurley’s, 300 Freddie Mercury’s (1:1). While one pax was exercising their partner was running the loop. Once the lap was completed, the PAX switched. The count was cumulative, and this process continued until all reps were complete.

    Once DORA was complete, the PAX mosyed to the pull up station, broke up into 6 groups.  Pull ups x10 was the count, while the rest of groups were Hillbillies, Plank Jacks, Squats, Hurpees, and LBCs. The Pax rotated through each group.

    The workout was concluded with a round of Mary and some stretching. The exercises were as follows, all in cadence:

    Penguins x 15, LBCs (lead by Moist) x15, Hello Dolly x 15, Freddie Mercury’s x15

    The COT ensued with the Count off, Nameorama, announcements, and closing prayer. We welcomed two FNGs this morning Two Wrongs and LittleTiny Tree 

    loop 

  • Blimping up Wolfpack Mountain

    It was a sticky morning at Wolfpack, there was a bit of milling around and a sense of restlessness amongst the PAX so we started with: 10 burpees, Then mosey to Loyola entrance for: SSH x 25 Windmill x 20 Red bull smurfjacks x 20 Mosey to the base of Wolfpack mountain BLIMPS to the (2 is 1) top, stopping at each end of the garage, repeating when complete with squats, in total: Burpees x10 Lunges x 20×2 Imperial walkers x30x2 Muricans x 20 Plank Jacks x 25 Squats x 30 Mary while we waited for the 6 Then plank to chatarunga runx30x2 Protractor for 2 minutes. Mosey to the benches at bottom of Wolfpack Real Fredy Mercury x 20 Crunchy Frog x 20 Mosey to holy name Stacked foot stagger hand muricans x15x2 American Hammer x 20, then doubletime to 40 Mountain Climbers x 20, the doubletime to 40 and good times were had by all.

  • No Fancy names today….

    No fancy name but hopefully a little pain; that was the mantra going into my VQ. 12 Pax braved the heat and humidity of an August morning to get better physically and mentally.  

    Throughout the week leading up to the big event, I went back and forth thinking, “Would the beatdown be tough enough?  Do we need more to fill the time?”   About 20 minutes in after YHC was sucking wind, and judging by the groans coming from the other Pax, those questions were answered.  

    Gave the disclaimer and we did a quick mosey around NOMA before circling up for some warmups in cadence.  

    • SSH x 20
    • Kettle Bell Squats x 20
    • Peter Parkers x 20
    • Shoulder taps x 20 each shoulder
    • Arm circles – 20 forward and 20 backwards 

    From here we lined up in 2 groups and did an Indian Run from NOMA down to the entrance of the park (Carrollton) and back up heading to the Foundry.  

    Once we reached the Foundry the Pax split into groups at 5 stations for a Tabata workout of 45 seconds on, with a 10 second break in between stations.  We completed AMRAP and did 3 rounds of the following:

    • Jump squats
    • Carolina dry docks
    • Single leg jump lunges
    • Pull-ups
    • Dips

    After completing the 3 rounds we moseyed back to the field in front of NOMA, where there were 4 cones spread about 20 yards apart in a square formation.  The Pax formed 4 groups with 3 at each cone.  Moving clockwise, each Pax had to bear crawl to the first cone and wait for all Pax to reach their cone.  While waiting for the 6, Pax were to assume a squat position.  

    Once everyone reached the cone, the Pax did 10 burpees.  Next cone was a crab walk with the same instructions (hold squat waiting for the six and then 10 burpees).  We repeated the same pattern for the remaining 2 cones for a quick 40 burpees after both bear crawls and crab walks. 

    After a short 20 count break, we regrouped lining up with the first tree and did an all- out sprint (40-50 yds).  We repeated this for a total of 4 sprints.  

    With a solid 6 minutes or so remaining, we circled up for some core exercises called out by different Pax.  From memory we did:

    Wife pleasers

    Hey mary? (Probably butchered the actual name)

    Side leg lifts

    Dying Cockroach

    Reverse cork screw? (See above)

    LBC

    Crunchy frogs

    1-2 other core 

    Finally we finished in the CoT for the conclusion with the NOR, announcements, intentions and prayer.  

    With the exception of YHC losing his car key, it was a great first Q, and I appreciate everyone coming out and posting.  Also,  big thanks to everyone for helping me look afterwards for the missing key, albeit without any success.  And lastly, thank you to Thumb War for the ride home.  

    Enjoyed the opportunity to lead and SYITG!