F3 New Orleans

Tag: Jingle Vader

  • Krazy Ivan Training at the Stomp

    It has been said that the only reason the World wins the GN is due to the Northshore presence.  Is that true?   Well then how would that explain a World victory at the 2019 Krazy Ivan?!   A GroupMe was sent to the Stomp runners to show up sleeveless and handsome.  Thank you all for getting that at least half right.

    The route would be similar to that of the Turkey Day Race.  North on Marconi, South at the roundabout, East to NOMA and up Lelong dr, back down through Roosevelt mall and sweep the 6s. Seal the deal with 10 burpees, 25 LBCs, 10 R Alabama Prom Dates, 9 L APDs.

    Counterama, Namerama, T-Claps to the Sky Q for the gift of the Day.

    Thank you for the opportunity to lead, SYITG

    Da Parish

  • No Sleeves, No Gloves, No Problem

    On the tail end of a surprisingly cold November week, four men proved their manhood by posting in the 45-ish degree gloom at Pontiff Park for The Uptowner.  The scheduled Q requested a sub days prior so YHC hopped on it as to commit to posting and help ensure the frigid-fartsack would not prevail yet again.  As the PAX trickled in, one could only notice some crazy dude walking up in beach-like attire….sleeveless, in shorts, no gloves, no hat….wait, that’s the one and only Jingle Vader!  YHC is always in awe of his tolerance to cold weather.  After exchanging a few stories to recap the frigid workouts throughout the week, the clock struck 5:30 and we kicked things off with a disclaimer followed by a quick warmup:

    Hillbillies x20, WM x10, AC x20, ISWx10, Plank Roll x15

    Circuit #1:  Next up, grab a small “good form” rock to work with before moving on to a larger one.  In an effort to avoid wet rocks and wet feet, we opted to stay on the pavement for:

    • Tricep Ext x10
    • Rock Overhead/Side Press to Opposite Knee x10 (Imperial Rock Press?)
    • One Hand Rock Curl x10 (use other had to balance/assist)
    • Squat x10
    • Rinse and repeat (all IC)

    Circuit #2:  Set small rock down, grab a larger “man maker” rock and return to the circle.  JV once again declined an offer of the extra pair of gloves YHC had five feet away….must be immune to the numbness that the rest of the PAX encounters with chilly boulders.  I’m envious.  This circuit would be w/partners doing the following:

    • PAX #1 – Inchworm Burpee w/rock press (small) x10 (Timer)
    • PAX #2 – Curl w/large rock AMRAP
    • Switch,  then rinse and repeat x8, x6, x4, x2 w/lagniappe x10 rock press on the last burpee round.

    Circuit #3:  Similar to previous circuit but different exercises

    • PAX #1 – Squat Press w/large rock x10 (Timer)
    • PAX #2 – Tricep Extension w/small rock AMRAP
    • Switch,  then rinse and repeat x8, x6, x4, x2 w/lagniappe x10 rock press on the last squat press round.

    Time to return rocks back to base, throwing in curls x10 with each one.

    Then burpees x10 to keep the blood flowing.

    Mary:  LBC x20, Dolly x20, Penguins x20, High Plank for 1 minute

    COT to cap things off.  As always, thanks for the motivation and giving YHC the drive to get out in the gloom.

    Tool

     

     

  • Bringing a Typical Uptown Beat-down to the Mothership

    Pre-Thang

    Gabrielle originally had the Q for this Mothership.  He had asked if YHC could take the Q.  Although YHC has another Mothership Q scheduled on Dec 1st, YHC was more than happy to help a F3 brother out and lead another workout. 22 PAX managed to meet up on a beautiful, dry, cool Saturday morning.  At 6:30, YHC gave his standard disclaimer and off went the PAX.

    Warm-ups

    Short mosey to the Peristyle and did the following in cadence:

    SSHs x 20

    Windmills x 10

    Seal Claps x 15

    Hill Billies x 20

    Imperial Walkers x 20

    MC x 20

    Peter Parkers x 20

    Then picked a partner and jogged across the street to the Great Lawn. Side hopped while facing the partner from one end of the field to the other.  5 burpees. Then side hopped back to the other direction facing the partner. 4 burpees. Rinse and repeat side hopped from one end to the other with decreasing count on burpees from 5, 4, 3, 2, 1. When finished, moseyed with the partner to the fountain in front of NOMA and performed 10 box jumps. Planked and waited for the six.

    The Thang (Chipper Workout)

    Because YHC doesn’t see much of the PAX from Metairie and MidCity at Uptown AOs, YHC decided to bring a typical Birdcage / Skinny workout to the Metairie and MidCity folks. Starting off by the steps in front of NOMA, each Pax had to do the following:

    Round 1

    • 50 Rocky Balboa (2 steps count as 1) in front of NOMA,
    • to the fountain with 50 dips
    • to the first light post with 5 burpees
    • to the 2nd light post with 50 Hello Dollies
    • to the 3rd light post with 5 Burpees
    • to the 4th light post with 50 squats
    • to the 5th light post with 5 burpees
    • to the 6th light post with 50 leg raises
    • to the 7th light post with 5 burpees
    • to the 8th light post with 50 King Kong shoulder taps.
    • Then moseyed back about a quarter mile to the steps in front of NOMA.  Rinse and repeat.

    Round 2 – rinse and repeat but shaved off the reps for all exercises to 40 count and all burpees to 4 count.

    Round 3 – rinse and repeat but shaved off another set of reps for all exercises to 30 count and all burpees to 3count.

    Round 4 – rinse and repeat but shaved off another set of reps for all exercises to 20 count and all burpees to 2 count.

    Round 5 – rinse and repeat but shaved off another set of reps for all exercises to 10 count and all burpees to 1 count.

    Each lap is approximately 0.5 mile.  In total, the PAX toughed out 60 burpees and 150 reps on each exercise and little less than 2.5 miles.

    While YHC was giving the instruction for the Thang, a lot of mumblechatter.  Triple Shift informed YHC with “that’s a lot of leg raises.”  The time was approximately 6:53 when the PAX started.  The goal was to finish all 5 rounds before 7:30.  YHC knew this would not be an easy challenge.

    Respect to Jingle Vader setting the tone early and starting at a very fast pace. Not sure what happened, but Triple Shift was screaming at JV telling him to come back during the first round.  The PAX finished strong.  T-Claps to Triple Shift, Tinkles, Rudy, JV, and Two Yutes for finishing the beatdown before 7:30. YHC had to call off the challenge right at 7:30, but much respect to few PAX (Mambi, Walleye, Fracsac – I may be missing few names here) ignoring the Q’s request and finishing all 5 rounds regardless of the time.  YHC loved it because he would do the same.  Needless to say, moseyed back to the flags few minutes late at about 7:35. YHC got a sense that everyone really enjoyed the challenge.  This was YHC’s most satisfying Q when he saw the PAX not giving up and giving every thing they had. The PAX who gave YHC a hard time about the leg raises finished first. 3 PAX finishing within the time were over 50. Everyone who came out today got stronger. Mad respect. YHC has a feeling the PAX will see this challenge again.

    COT

    Count-O-Rama 22PAX, Name-O-Rama, announcements, intentions. 2 FNGs (Flo and Gasper Goo) Our thoughts and prayers for I Love You Man’s niece, Hawgcycle’s mother and family, Two Yutes’ brother, Fracsac’s family, and safe travels for all family and friends during the Thanksgiving week.  Thank You all again for the opportunity to lead.  SYITG

    King Kong

     

  • Okwata – Physical Fury

    Okwata – there is no AO more unpredictable!  This time of year is a crapshoot as to weather but when you sign up to Q you get rolling either way!

    11 men showed up to the lakefront to work.  After a short disclaimer Triple Shift and his buddy (one day to join the pax, Adam) decided to skip the work out and take a walk along the lake.

     

    The rest of us took a short mosey to warm up:

    Short run with high knees and carioca around the fountain then circle up

    SSH x 25

    Side lunges x 25

    Head to the levee – line up for India Run – Pax the takes the lead and instructs the group what exercise shouts disperse – all PAX runs down the levee performs a 3 count then runs back to the top and the run continues until all have had a chance to lead.     JV decided that the PAX had not embraced the suck of the wet ground and had us perform superman roll to back cross – this got the group fired up.

    Now time to work:

    1-5 levee work

    Start with

    1 Burpee – run up levee perform 5 Merkin Jacks on top run down perform a Burpee run back up 5 Merkin Jacks run down

    Now 2, then 3, then 4, then 5 – Performing the 5 Merkin Jacks each time you hit the top of the levee

    1 minute plank recovery

    Partner Up – Wheel Barrel to the top (NOTE we did move down to a lower section)

    Pax 1 and 2 perform plank high fives – up to 10 by 2’s (right hand then left hand = 1)

    Then Pax 1 holds Pax 2’s feet as he upper body bear crawls up the levee

    Rinse and repeat 4 times so each PAX got 2 shots at climbing the levee!

    1 minute plank recovery

    Mosey back to the flag – apology to Abacus – he was tying his shoes and we took off not realizing he was pulling a hard 6!  He caught up and we started some Mary!

    Combo x 20 2 count – Dying Cockroach into Penguins

    Combo x 20 2 count – In and Out to flutter kicks

    High Plank J – Lo’s x 15 2 count

    COT

    Give thanks and take nothing for granted – carry forgiveness in our hearts!

    Let’s do this again some time!

     

  • The 4 Frozen Horsemen

    Winter is here.  But that didn’t stop 4 hardy PAX from appearing on the angry shores of Okwata, where the winds were howling.  YHC’s car said 37 degrees.  Alas, YHC’s car does not have a wind-chill measurement; perhaps that is for the best.  Somethings are best left unknown.  5:30 arrives, so the 4 frozen horsemen from setting off.

    The Thang

    YHC abandoned the planned Q in order to seek shelter behind the levee.  Lets mosey!  10 seconds later, time for a quick return to the sidewalk to find an alternate path.  Thank you, trailblazing Abacus, for alerting us to the puddles of mud and water!  Sorry you had to step in it to discover for us…

    Instead: Mosey down to Canal St, up and over the levee, seek shelter and dry ground on the City side of the levee.

    Warmup with SSH, IW, then plank-o-rama.  Cold seems to mess with Frac’s counting abilities.  But we persevere…

    Dora 1-2-3

    Burpees x100, Merkins x200, Squats x300.

    While Pax 1 reps, Pax 2 Lunge Walks up and down the levee – feel that howing, freezing wind hit your face at the top!  The walk down added the extra “don’t slip and slide” risk.  Frac and JV got the benefit of extra reps waiting on YHC and Abacus.

    Head to the top for a 20 count (and grumbling about why we didn’t do the 20 count in the shelter at the bottom.  Because we’re tough, that’s why)

    HOP

    Mosey to HOP for 4 stations: Bear crawl Up/Down the levee (the timer), Dips, Pull-Ups, LBCs.  2 rounds.  I’m not exactly sure what JV does on the bear crawl down, but I think it involved frequent stops to smell the flowers.  We don’t have all day, here….

    Mosey back through the mud and puddles to the flag.  Dang, that water is C.O.L.D. on the feets.

    Time for Flutter Kicks x25.

    Then close up with the faster countoff, name-o-rama, intentions and prayers that I’ve ever been a part of.  “Nice seeing you gents, gotta run….” says everyone as they hustle back to their cars to try and restore feeling to extremeties.

  • An A-Mazing Morning

    The Skinny was looking pretty skinny this morning.  Did Medula hypnotize everyone to post at Rock City?  Oh well, it’s always an amazing morning.  So after a Q&A disclaimer, the PAX was off for a mosey to the Labyrinth.

    COP1

    • SSHs 25xIC
    • Imperial Walkers 25xIC
    • I Don’t Knows (arms to the ground in front, to the toes and to the ground behind heals) 25xIC
    • Hillbillies 25xIC
    • Low Slow Squats 25xIC
    • Squat Pulses 20xIC (sorry, the Q died out)
    • Peter Parkers 25xIC
    • Mountain Climbers 25xIC
    • Parker Peters 25xIC
    • Merkins 25xIC
    • Squat Pulses 5xIC (to finish off)

    Mosey to Tchoupiloulas and back

    COP2:

    • Right Leg Step Ups 20xIC
    • Dips 20xIC
    • Left Leg Step Ups 20xIC
    • Derkins 20xIC
    • Box Jumps 10 OYO

    Bearcrawl counterclockwise around the labyrinth.  Then Jack Webb to 10 (how did the PAX, including YHC, get to 13 with Catfish on Saturday?).

    Circle of Mary:

    • LBCs 25xIC
    • Flutter Kicks 25xIC
    • Rosalitas 25xIC
    • Penguins 25xIC
    • Russian Twists 25xIC
    • Box Cutters 25xIC
    • Big Boy WWII Situps 25xIC
    • J Los 25xIC

    Slowish Mosey back to the flat to finish off with ten burpees OYO and a plank hold for the last 45 seconds, #TClaps to Peppa for the precision timing.

    Countoff, Namorama, and COT for the PAX to be kind, generous and thankful.  As always, it was a honor to lead.  Jingle Vader

  • Backblast – Catfish, 2018-11-10

    Another beautiful (albeit slightly chilly) day on board the Mothership at City Park.  Attendance stood at 16 total, with 13 existing members and 3 FNGs.

    The following members were in attendance: Two Yutes, Triple Shift, Pie Gow, Rudy, Gabrielle, Mahatma Ice, Willie, King Kong, Jingle Vader, Abacus, Tool, Justice, Catfish, Front Line (FNG), Ya Mama ‘nem (FNG), Centerfold (FNG)

    Today’s activites started with a mosey out to the grass next to the Museum for…

    Side Straddle Hop

    Arm Circles (Forward)

    Arm Circles (Backward)

    Peter Parkers

    Catalina Wine Mixers

    Parker Peters

    Windmills

    From here we moseyed to the fountain for a Dora featuring…

    100 box jumps, 200 dips, and 300 mountain climbers, while partners did the bunny hop up the museum steps.

    This was followed by two laps of Indian run around the main drag in front of the museum.

    From here we moved to the trees in the adjacent grassy area.  Here we did two series of bear crawls, duck walk, lunges, and burpee broad jumps, each for a distance of two trees and followed by 5 burpees between exercises.

    From here we moseyed back to the great lawn for Jack Webb up to 13, and then finished the workout with some Dying Cockraoches, Box Cutters, and Penguin Toe Touches.

    Thanks to everyone for coming out and participating!  Should be a great start to a gorgeous weekend!

  • Team Work – In Honor of Veterans Day 11/11

    Pre-Thang

    Since Veterans Day is this Sunday, 11/11/18, YHC came up with a work out to honor of all the soldiers and personnel in the military.  Therefore, the theme was teamwork and leave no man behind mentality.  The night before, YHC purchased 6 more blocks (about 30 lbs each) from Lowes. YHC got to the AO early around 5:00 am. and placed those blocks at the great lawn in front of Audubon Zoo.  At 5:30, YHC gave his standard disclaimer and off the 22 PAX.

    Warm-ups

    Moseyed to the parking lot in front of Audubon Zoo and did the following in cadence:

    SSH x 20

    Windmills x 10

    Hill Billies x 20

    The Pax then ran a warm-up lap around Audubon Zoo parking lot.  One lap is approximately 0.25 mile.  We ended the lap where the blocks were placed earlier that morning.

    The Thang

    YHC emphasized teamwork and communication during the workout.  Divided the Pax into 5 groups of four.  However, 2 groups had 5 Pax because there were 22 total Pax.

    Mission 1- As a team – performed 200 Scissor Kicks (or Dollies) with the blocks.  But only one Pax can do the rep count while the remaining Pax were doing burpees.  Once 200 dollies were completed as a team, ran the same lap as earlier toward to the proximity of the Zoo entrance and performed 200 Derkins.  Once again, only one Pax can do the derkins while the remaining Pax were doing air squats.  Upon completion, LBCs for one minute, then planked for another minute until last Team was finished.

    Mission 2 – As a team – prisoner ran back toward the blocks location and performed 200 curls.  Only one Pax can do the rep count while the remaining Pax were doing leg raises.  Once completed, the team prisoner ran to the Zoo entrance proximity and performed 200 dips.  Once again, only one Pax was dipping while the rest were doing the step-ups.  Once completed, LBCs for one minute, then planked for another minute until last Team was finished.

    Mission 3 – As a team, Indian Ran back toward the blocks location and performed 100 manmakers.  Only one Pax can do the rep count while the others were doing flutter kicks.  Unfortunately, about 5 minutes into the mission, YHC had to cut it short because time was running out.

    Last mission – each team had to carry a block back to the fountain (Block Home Base).  While one Pax had to run with it like a zombie, the remaining Pax had to do the prisoner run.  Pass the block to your teammate if necessary.  Once the blocks were back home, the Pax moseyed back to the flag for the COT at 6:15 a.m.

    COT

    The purpose of today’s workout was team work and communication among team members.  YHC was very impressed how the Pax communicated to each other clearly during each mission.  How many reps should each do… what count were they at…..

    Count-O-Rama 22PAX, Name-O-Rama, announcements, intentions.  We prayed for I Love You Man’s niece, Two Yutes’ brother, and a Felipe’s employee.  Prayed and be thankful for all the soldiers overseas.  Never take our freedom and rights for granted.

    Finally, T-claps to I Love You Man for bringing out smoothie samples for all the Pax after the workout.  Thank You all again for the opportunity to lead.  SYITG

    King Kong

  • First Q at the Mountain

    YHC texted the planned QIC, Tinkles, last night requesting the Q for Wolfpack Mountain.  YHC was on the schedule prior to Halloween and was unable to fulfill his duties.  This seemed like a good make-up date.  Tinkles humbly obliged and the Downpainment was underway.

    W/U

    • Mosey down the neutral ground to Walnut and cross over.  Double back to Cowen Cir and find some real estate in front of the steps.   5 laps, with up & down being 1 lap.   Since we could not get in to Tulane, Mosey over to Loyola to find Jesus.
    • SSH IC x 25
    • AC IC x 10, Reverse x 10
    • Peter Parker IC x 10
    • Parker Peter IC x 10
    • IW IC x 10
    • HB IC x 10
    • JL IC x 10
    • Mosey to the Mountain

    The Thang

    • COP – Merkins IC x 10, Plank Jack IC x 10, Squats IC x 15
    • Partner Up
      • PAX 1 completes a lap up the mountain and down the stairs
      • PAX 2 completes the COP at each landing until PAX 1 catches him, then switch
      • Complete the COP until you reach the top of the mountain, and your partner meets you there.
    • LBC x 30
    • Alabama Prom Date x 10 on each side. (1 legged wife pleaser)
    • Mosey to the Flag

    Counterama, Namerama, COT

    Announcements – Holy Name Fair this weekend.  Poboy Fest this Sunday, Son of a Saint will be the benefactor.

    Prayer – The health of Supreme Court Justice RBG, The victims of CA mass shooting, and tolerance of our fellow Americans & fellow man.

    Thank you for the opportunity to lead.  SYITG

    Da Parish

  • That’s what you guys look like?!

    Daylight savings!   Now I can see all of your ugly mugs.

    I was thinking Quarterpipe had this one but I planned a little Q when he didn’t reply to the text.  He let me know that the little one was affected by daylight savings – so he will be there next time.  He stepped up to cover a Q last week – so no sweat QP.

    We started the beatdown with a lap around the golf course parking lot.

    Circle by the bandstand.  IC  SSH x 20, Imp Walks x 20, Mtn Climbers, 20 Morning Glory x 10, and Low Slow Squats x 20 (touch the ground)

    Then we ran out and looped around the track back to the pull up bars.  (LBCs while you wait).  Seaman splashed Angie’s List at some point here – he got me later.  THere will be revenge.

    Here we did 25 hand release Merks OYO.   20 Shoulder Taps. OYO

    Ran to the PIMP station.

    On the way to PIMP station – side shuffle, skip with high knees, butt kicks, run backwards

    At the PIMP station – pull ups are the count, plank jacks, merks, side lunges, hand release merks.  Rinse and repeat.

    Superman to Bow.   Roll left and roll right.   X Y Z — back exercise pulses.

    Run back to bandstand.   On the steps by the bandstand where the yoga ladies meet – we did 50 toe taps,  then up and over the bandstand and 50 dying roaches at the end of oak alley by the track.  Then run back to bandstand.   50 more toe taps and then 50 shoulder taps.   LBC and wait.   Then we did 50 monkey humpers and 25 low country crab

    Back to the virtual flag and circle of  trust.

    Glad to step up and lead.  SYITG.