F3 New Orleans

Tag: Jingle Vader

  • Oh the Terror

    This Q had me shaking in fear like night. I was not intending to Q this morning. I had made plans with Hawg to swap Qs. I would take his birdcage Q in early April, and he would take my Q in early June. I filled in admirably for him in the spring, but this week he informed me that he was running out of town to Arizona to avoid filling in for me. After eight weeks of missing birdcage workouts (family vacation, sickness, and trip to Israel), I did not feel ready to Q in my first F3 at this location since my April, but God gives grace to the weak and I faced my terror of leading a workout while feeling woefully out of shape.

    We started with 15 at the imaginary flag and following the disclaimer, we moseyed over to the WWI flag for a warm-up.

    SSH – 20

    Hillbillies – 20

    Peter Parker – 20

    Windmills – 21

    We ended by cleaning up with 20 Annies

    We did an Indian Run back past our starting spot and over to the monkey bars. We did a 4 part rotation with 10 pull-ups as the count Freddie Mercury, Merkins, and Big Boy Sit-ups with the other three stations. We did two rotations.

    We moseyed over to the open field in front of the zoo for the Suck. We did two rounds. 3 minutes each time to see how many reps of 7 SSH, 7 merks, and 7 squats we could each knock out.

    Following the Suck, we moseyed down Constance St. to the levee. My goal was to do elevens at this point. I think I sapped too much of our time and endurance with the 2nd suck, because we only finished half of the exercise before we needed to mosey back to the flag. The elevens started with 10 burpees on the bottom and 1 jump squat on the top. Most men finished the round with 5 burpees and 6 jump squats.

    We moseyed back to the flag. I hate Mary and tried to arrive right at 6:15, but we arrived about 90 seconds early. We did a round of American Hammers and then a round of Wife Pleasers to get ready for Father’s Day and my watch said we were done.

    We counted to 15, said our names, and called it a day.

    Thanks for putting up with my anxiety over my lack of recent attendance. The workout beat me down, and I hope all of the pax felt the same.

     

  • Pushing through

    YHC hadn’t been to the Uptowner for almost three months–not since he banged up his right arm at the end of the Tough Mudder on St. Patty’s Day.  Walleye said it’d take two months or so to start to feel right again–he was right about the “or so” part.  But YHC decided he’d ease back in in the gloom this morning.  So au revoir to Wolfpack Mountain, and into Metry.  As PAX began to gather, YHC learned that HVAC was the Q: perfect: a tough-ass yoga session, but hopefully light on the triceps.  With great (but wholly incorrect) insight, YHC commented that HVAC always runs a lap or two before posting, so he should be here any second.  Tick, tick, tick, tick: no HVAC.  [Summertime can be busy for A/C guys: customers maybe will tolerate a broken heater for a few hours in January, but more than about 10 minutes without A/C in the summer garners no such similar tolerance. T-claps to HVAC and Duct Tape for keeping summers tolerable.]  So when Mahatma recommended a split Q, YHC figured his arm had had enough rest: time to step up for the first part.

    Warm Up:

    • SSHs 25xIC
    • Low, Very Slow Squats (4-count down, 4-count hold, 4-count to up) 24xIC
    • Abe Vagodas 25xIC
    • Merkins 25xIC

    The PAX then grabbed rocks for a favorite Friday routine for YHC:

    • 20 overhead presses
    • 20 squats
    • 20 curls
    • 20 bench presses

    Then rinse and repeat with a 15-count, then again with a 10-count and finally with a f-count.  But before turning the Q over to Mahatma, time for some sitting around.  On the fence:

    • Sit for 30 seconds
    • Curls 20xIC
    • sit for 30 seconds
    • Overhead Presses 20xIC

    Mahatma then took over for some cardio delight.  The PAX divided their rocks into two rows about 10 yards or so apart and then paired up.  Each pair faced each other then side shuffled across to the other row, did a jump squat, side-shuffled back and then concluded with another jump squat–repeat 6 times for a total of 12 jump squats.  After a 30-count countdown, the PAX rinsed and repeated.

    Lining up along one of the rows again, each PAX carried his rock overhead to the other row to do 5 burpees and then returned the first row carrying his rock straight out front a la Frankenstein’s monster for 5 more burpees, and rinsed and repeated–for a total of 20 burpees.

    Then after returning their rocks, the PAX circled up for a final COP:

    • Plank for a minute
    • Crunches from legs extended overhead to legs extended straight (but off the ground) x12 IC
    • alligator pushups (lift hands on the up-extension) x20 IC
    • Dying cockroach (x10IC), straight into flutter kicks (x10IC); rinse and repeat with x10IC, and then a second time with x5IC for a total of 25xIC cockroaches and 25xIC flutter kicks

    Thanks for letting YHC share the Q.  Jingle Vader

  • Bring Sally Up – again

    Humidity is a reality right now.  The constant feeling of sticky sweat – and living in a dog’s mouth.

    We ran a loop by the golf course.  Then circled up at the bandstand in Audubon.

    SSH x 20, Imp Walker Squats x 20, Mtn Climbers x 20, Dead bugs x 20

    Then we made a plan… 25 rows at the row bars, 25 Russian Twists at the bandstand, 25 dips on the benches and 5-10 pullups at the pull up bars – plank until you get an open spot.   Run one loop to complete and then plank and wait at the bandstand.  I was trying to avoid any push ups after Gabrielle’s push up destruction on Monday.

    Then we circled up for SALLY UP.   Squats to Flower by Moby.

    Then we did Superman to Bow x 1 min    YTWs for back work x 20

    Then we did another loop.  Same deal except we did 25 plank jacks at the bandstand and BLIMPS to wait.

    Then we circled for a FINAL Mary.

    LBC, Peter Parkers, Plank Jacks, Dying Roach, Parker Peters, Flutter, Rosalita, Shoulder Taps, and Bird dogs x 20

    Tried to stay on the core today to give the arms/shoulders some recovery time!

    A pleasure to LEAD.  Thanks for the opportunity.

  • Rocks, History and 11

    Lovely Monday morning at Rock City: cool crisp 80 degree air, with 90% humidity.  Great way to start the week.  Pulling up to the park, I see the train on the tracks – is this going to be a repeat of last week?  Momentary panic sets in – but moments later, the gates are going up, and the line of traffic (4 F3 cars, and 2 who wish they could do F3, but instead peeled off towards Airline Hwy) crossed the tracks.

    Circling up, we welcomed back Rev Sox from his mission trip.  I want to hear more about the Rabbi with the gun….  Then the disclaimer, and we were off.

    The Warmup

    • SSH x25
    • Windmill x10
    • IW x25

    Plank-o-rama:

    • PP x25
    • PJ x25
    • PP x25
    • MC x25

    Grab a rock.  Times have changed at Rock City.  Used to be “Grab a rock” was the sole command.  Now the PAX respond with all sorts of questions – “How big of a rock?  Where are we going?  WHAT SHOULD I DO?” YHC responded to the plaintive wailings with the answer “Grab a rock”.

    Mosey to the tree line.

    The Thang

    YHC wanted to mix in a history lesson.  And June 4th had lots to choose from.  But, no good themed exercises jumped to mind.  So YHC was left with merely calling out a few historical tidbits as we went.  June 4th, 1940: The British and French complete the Dunkirk withdrawal.

    11s.  With Rocks.  And Pit Stops.

    Burpees on the starting side.  Low Slow Squats on the other side of the field.  There were some bases in the middle of the field – convenient markers.  Each time we pass the base, rock exercise!  11 Press each time in one direction, 11 Curls each time in the other direction.  Hawg kicked off his flip-flop sandals, and the PAX were off.

    55 Burpees, 55 LSS (con rocca), 110 Presses, 110 Curls. #Tclaps to Mahatma who finished far enough ahead that he went out for one more back-and-forth.  Then plank and hold.  Mambi gives us a 10 count (no, just *count* to 10.  You don’t have to do Merkins)

    As Bogey said afterwards “Well, that was a time killer”.

    The Thang, Part 2

    Partner Up.  Its Merkin Challenge in the ISI, so YHC thought he’d help the PAX along.

    • PAX #1: Merkins
    • PAX #2: Grab a rock, run across the field and back.
    • Flapjack.  And again.  Until time is called.

    June 4th 1989: Solidarity is declared the winner of the first “free” elections in Poland post-Cold War.

    Mosey back to deposit your rock (carry it overhead!)  Then mosey back to the flag

    Mary

    June 4th, 1919: Congress passes the 19th Amendment – sending Women’s Suffrage to the states for voting.

    • Flutter Kick x25

    Then YHC decided to try something new: the Dolly Ladder (I dunno, but I guess this name works).  DONT PUT YOUR FEET ON THE GROUND.

    • Hello Dolly – feet just off the ground, x10
    • 45 degree Dolly – feet at 45 degrees, x10
    • Rosality x10
    • 45 degree Dolly x10
    • Hello Dolly x10

    Circle up for Countoff, Name-o-Rama, Announcements, and close with our prayers.  Today’s Gospel – from Mark: the story of the tenants who tend the land for the vineyard owner, who kill his son when he is sent to collect fees.  While it is easy to see them as evil and cruel when reading, can we see ourselves in them?  Each of us sins against our neighbors.  Help us to see ourselves in those evil tenants, see ourselves when we are less than we can be.  Help us to see where we fail, so we can continue to strive to be better people, better followers of Your Word.

  • Bridge Over Stagnant Waters

    Leading 20+ men on Saturday beat-down is a tall order, so Your Humble Correspondent (YHC) needed to prepare. On the afternoon before the workout, my 9-year-old son and I took I bike ride to City Park to survey any hidden corners typically overlooked during Mothership workouts. Whenever the Pax moseys from the flag to the museum of art, the little hill of a bridge just after Morning Call is a nice little challenge, especially because we don’t have hills in New Orleans. But there’s too much traffic along that road to do a workout on. On my bike, YHC spied those foot bridges over the lagoon behind Morning Call and thought it might be a good spot to try something new. (At least, YHC hasn’t worked out there before.)

    YHC showed up a few minutes before the workout was to begin, and there was already a healthy crowd there. A few stragglers joined in as the PAX moseyed to the Great Lawn. Let’s get started:

    • Arm circles – 10 forward, 10 back
    • Cross-legged windmills – 10
    • Then some stretching – Runners stretch, crouching and holding it for 10, knee circles, legs open with stretch forward, soles touching and stretch forward

     

    Warm ups

    • Hillbillies x20
    • Merkins x20 (maybe too fast a cadence)
    • Jump squats x20
    • Floyd Mayweather x20
    • Peter Parkers x20
    • SSH x20
    • 10 burpees on your own

    To the bridges

    We did a Dora 123 where one partner runs over one bridge and returns over the second with some nice steps to climb up. Taps out and the other partner does the circuit. A combined exercise of:

    • 100 plank jacks
    • 200 toe-touches (from crab-walk position)
    • 300 mountain climbers

    To NOMA

    After a moment of hydration at the museum, we partnered up again at the main fountain.

    One partner bunny-hopped up the stairs, while the other partner did:

    • derkins
    • irkins
    • dips

    …partners switching each time between bunny-hops and the exercises at the fountain. When we were done, rinse and repeat.

    At the trees

    Short mosey to the field with the line of trees in front of NOMA.

    • Lunge walk (length of two trees)
    • 10 burpees on your own
    • Duck walk (length of two trees)
    • 10 burpees on your own

    Mosey back to the Great Lawn

    Time for some Mary

    • Flutter kicks x20
    • American hammer x20
    • Hello Dolly x20
    • Crunchy rolls and crunchy roll step-ups (something from my martial arts practice) – on your own
    • Freddy Mercuries (I think) x 20

    Times up! Back to the flag for name-a-rama where we named two FNGs: Calliope and Mary Lou. (Mary Lou’s leaving town anyway, so a silly name won’t haunt him for long.) Announcements, a prayer, and then some camaraderie at Morning Call.

  • #crowdpleaser

    At 05:30 YHC gave the disclaimer and we were off. A quick mosey over to Touchdown Jesus for the warmup:

    SSH x 51 IC

    Mosey to WPM for an Indian Run to the top. Quick round of Mary:

    LBC’s x 51 IC

    Mosey down one level to the base of the ramp for everyone’s favorite… Bearpees!! That’s right. Work your way back up the ramp via bear crawls and Burpees. 4 count bear crawl followed by 1 burpee, then 8 count bear crawl followed by 2 burpees…. finishing w 40/10. Plank for the six at the top. Not much mumblechattet during this smoke fest.

    We took a breather w some Mary:

    Hello Dolly, Dying Cockroach, LBT, Real Freddie x 21 IC

    Mosey down the stairs to the benches: Dips, LLSU, Incline Merkins, RLSU x 15 IC

    Mosey  back to TD Jesus for Low Slow Squats x 25

    Back to the flag for plankorama and 10 Burpees to seal the deal.

    COT w shoutout by YHC.

    T Claps to the pax for sucking it up!

    Remember to sign up for your chance to Q at this fine AO.

    Let me know if I missed any pax above. A little foggy post workout. Thanks RY for the recap.

    Good Times!

    Roots

     

  • Wolfpack Mtn intro to the Deck of Death

    A little slow with the bb but here it is nevertheless…

    Inspired by the new for sale deck of death – and realizing that as far as I know – the Uptown crew has never lived a Deck of Death.  So I brought a deck and we did the deed on Wolfpack Mtn.

    We ran to the lower area of WPM – here we did SSH x 2o, Imperial Walker Squats x 2o, Mtn Climbers x 20 and Dying Roaches x 20.

    From there we ran to the top.

    At the TOP we started our deck of Death!  – Spades were burpees, Hearts were plank jacks, Diamonds were merks, and Clubs were Peter Parkers

    Each ACE was a lap down the stairs then up the other stairs.

    I removed the twos.  So we did 151 of each exercise.  We didn’t complete the 9 and 10 of spades so we were 19 burpees short but all other suits were completed.

    We did 3 aces but on the 4th ACE ran back to the flag.

    We had a solid PAX of 24.  I unfortunately didn’t document the PAX but I will add some names of guys I was 100% sure were there.  I will add some names if you notice your name is missing – send me a text or email F3 NOLA.

     

  • The Great 8

    YHC was going to fall short by a tenth of a point in the ISI challenge for the month of May.  But yesterday YHC saw an opportunity to take the lead, but was careful not to taunt Shooter from the Northshore and chance getting crushed!  Those NS Pax are relentless!  YHC saw that Shooter was also Q’ing this morning, which meant a fartsack by yours truly was not acceptable.  Thanks for pushing me hard this month Shooter!

    YHC was happy to see 7 others post at Okwata, 7 men committed to improve.  There were three shovel flags planted and the clock showed 0530, which could only mean one thing…..brief disclaimer….and mosey…

    Mosey around the fountain, carioca left, then right, followed by butt kicks.  Circle up on the grassy area in front for:

    Warmup

    SSH IC x 31 – Hawgcycle gave an explanation of why he uses 31 at Pontiff, which is a tribute to the number 31 worn by the great Wally Pontiff who sadly died too young.  YHC has a different reason for the 31, and that is a reference to the ship I served on in the US Navy.  It was the USS Strerett CG-31.

    The Sterett was 547 feet long, with a compliment of 418 men.  I proudly served as part of her crew from December 1988 until April 1992.

    IW IC x 20
    Abe Vigodas IC x 10
    Michael Phelps (Hug Yourself) IC x 10
    Sun Gods IC x 20 (10 fwd, 10 back)

    Mosey to the barre for double shots with Jack Webb

    1 merkin followed by 2 air presses (double shots) in the people chair against the barre.
    2 merkin……..4 air presses
    3 merkin……..6 air presses
    you get the idea
    10 merkins……20 air presses

    Mosey to the House of Pain for Circuits
    Pair up, four stations
    Station 1 – Bear Crawl up levee and complete 5 merkins, run back down (timer)
    Station 2 – Squats (AMRAP)
    Station 3 – Step Ups (AMRAP)
    Station 4 – Pull Ups (AMRAP)
    Rinse and Repeat

    Mosey to a steep part of the levee for 11’s

    1 Squat Okwata side, run up and over, 10 Burpees opposite side
    2 Squat Okwata side, run up and over, 9 Burpees opposite side
    You get the idea – always adds up to 11
    10 Squats Okwata side, run up and over, 1 Burpees opposite side

    The Pax seemed let down that YHC did not invoke the DirtyMacDeuce this day, and especially because this caused them to miss out on the wonderful Catalina Wine Mixers. YHC can’t leave the Pax wanting, so…
    Catalina Wine Mixers IC x 10

    Mosey to the Flag for Mary

    Flutter Kicks IC x 20
    Hello Dolly IC x 20
    Dying Cock Roach IC x 20
    Penguins IC x 20
    LBC’s IC x 20

    COT
    Count off, Name-O-Rama, Announcements, Intentions, and Closed with a Prayer.

    Thanks for posting with me today.

    NMM
    Join us for the summer series next Wednesday night. Check your email and Group Me to find how to contribute as F3 is sponsoring. It’s going to be Epic!

     

    SYITG

     

  • Memorial Day Murph

    Growing up, Memorial Day represented the first weekend of summer.  This was the first time we would pack up the car, hitch up the boat, and head to Lake Norfork on the eastern side of the Ozarks; a ritual we would repeat every weekend until Labor Day.  I loved Memorial Day and hated Labor Day.  Labor Day represented the end of summer, the beginning of school, and the end of fun.  Made sense that a holiday celebrating work would represent all those terrible things.  Also appropriate, Memorial Day represented freedom.  School was out.  It was time to be care-free and head to the lake.  I had a good understanding that Memorial Day represented freedom, but I never considered the cost associated with that freedom.  And that is unfortunate, because that is what the holiday is really about.

    So for Memorial Day 2018 F3 New Orleans did our best to recall the sacrifices made.  We, like many others around the nation, completed a Murph.  A Murph is a 1 mile run, 100 pull-ups, 200 merkins, 300 squats and a 1 mile run, named in honor of Lt. Michael Murphy, a Navy Seal who lost his life in Afghanistan.  I have feeling the real Murph didn’t modify his pull-ups as much as I did.  Oh and he wore a weighted vest through the whole thing.

    Naked Man Moleskin

    Great showing by the Uptown and World Pax, coming together at City Park.  I was impressed.  Further confirmation that 0530 is the right time to workout on the weekdays:  November Project showed up at 0600 only to find us on the equipment.  It worked out though, mainly because the F3 Pax crushed this Murph.  We were all running our final mile by the time they needed the pull-up space.  Lucky for them, there was no showdown.  Also lucky for us Da Parish and Rudy were not around.  I’m certain they would have broken into song from West Side Story.

    Impressive times by all.  I believe Mahatma and Gabrielle completed it in about 36 minutes. We finished with Mary, culminating in a 21 gun salute of the American Hammer.

    Great way to start the week and honor those who have given the ultimate sacrifice.  Thanks guys.

  • Teamwork

    Mosey over for a quick warm up in the great lawn.

    • 15x Plank Jacks IC
    • 20x Elevator Merkins IC
    • 20x Peter Parkers IC
    • 20x SSHs IC

    Partner up for some Dora 1-2-3.

    1. 100 Burpees (at the Great Lawn)
    2. 200 Mayweathers (at NOMA)
    3. 300 Squats (NOMA neutral ground)

    Mosey over to the refinery and split into 2 groups.

    1. Calf Raise Circuit (timer)
    2. 3x Pull ups, 5x Merkins/Squats AMRAP

    Back to the flag, where we held the COT. Coffeteria and 3rd F (Q’d by Woz) was held after…great time!

    Moleskin

    MURPH at the Foundry…get some!