F3 New Orleans

Tag: King Kong

  • No touch NOLA is back

    OK so I started today wanting to build a workout in honor of Roots – who began our WPM AO. It was our 3rd workout and it continues to be a fan favorite. We welcomed back Amnesty who posted hoping to be led by Roots but got stuck with me. We also welcomed a FNG from Oregon – a law school buddy of Moana who we names Quarantine. No touching on the beatdown – so its like the old days for us.

    Beatdown got straight to work at the MTN.

    Did a circle with SSH, Imp Walker Squats, Dying Roaches and Mtn Climbers x 20IC

    Then we ran to the base of the MTN.

    At the base: there was a chalk instruction for each floor in mulitples of 13 for Friday the 13th.

    26 Lunges – 2nd, 39 plank jacks, – 3rd floor 52 monkey humpers, – 4th floor

    We did 13 hand release merks at the top of each ramp

    At the 4th floor we did some wall sits, some wall climbs (dirty dates or something) and then some wall walk ups

    Back to the ramps and we did 26 – shoulder taps and 39 – Russian Twist, and 52 – Monkey Humpers. More wall sits at the top. We also did 20 Flutter KIX in cadence.

    At the top of the MTN – we went back down the stairs and ran up LIL WPM.

    Here we had 4 exercises: LBCs, LBTs , Freddies, and Bird Dogs.

    One partner did exercise while the other went down the stairs and back up.

    Ran back to Audubon Park via the benches – at the benches we did dips x 30 OYO.

    Then we ran back to the FLAG. Arrived at 615am. Done.

    COVID – 19 prep starts after this beatdown.

  • Catfish Semi-Challenge (Mothership 2020-03-07)

    Nice chilly spring Mothership with 18 PAX in attendance: iHeart, Hokie Pokie, Tool, Angie’s List, Landing Strip, Jingle Vader, Triple Shift, Gabrielle, Willie, Squeal, Douille, King Kong, Two Yutes, Beignet, Belloq, Blowout, War Eagle, Catfish (Q).

    Started at the peristyle with Abe Vigoda, Grass Grabbers, and Side Straddle Hop. On to our faces with Peter Parkers, Plank Jacks, Parker Peters, and Mountain climbers. Finished out the warmup with some 8-count bodybuilders.

    Moved to the Great Lawn and partnered up for B.O.M.V.S. (combined 50 burpees, 100 overhead claps, 150 merkins, 200 V-ups, and 250 squats). Once completed, moved to the southeast end of the lawn for some Mary while waiting for the six (got in some LBCs and dying roaches).

    After a quick 10 count and a quick side straddle hop, moved to the base (south end) of the field, then did a quick throwback round to September 2019 Iron PAX Challenge – hop a tree length, 10 burpees, 10 bonnie blairs, 10 big boy situps, rinse and repeat 3x. Did plank jacks waiting for the six.

    Once we got to the end, split into two circles for some rings of fire. First ring was monkey humpers (2 rounds, hold the position between rounds), next ring was al gore position with bonnie blairs.

    After the rings, moved on to one of the Q’s personal favorites – Jack Webb. Got up to 13 today, not too shabby.

    Returned to the peristyle for calf raises and 8-counts to finish up.

    Great day, great workout. Thanks to all what participated!

  • Rain Rain go away! We want to Route 66 today!

    Raining cats and dogs as YHC pulled up to the AO at the Fly.  Would the PAX show???  Lucky for me Willie and Kong texted that they were on their way.  My trip out into the great, wet, gloomy gloom would not be for naught!  Here they are with Jingle Vader sprinkled in for good luck.  Let’s get this party started.  Disclaimer and off we go.

    Mosey to Shelter for Warm Up:

    • Toy Soldiers
    • Self-Love
    • Windmills
    • Jane Fonda’s
    • Open Gates
    • Close Gates

    Thing 1

    Stay in Shelter for

    • RL Step Ups with KB X11
    • Dips with KB X11
    • LL Step Ups with KB X11
    • Dips with KB X11

    Thing 2

    Time to get wet!

    Mosey to First Light for Route 66

    Starting at First Light  

    Manmaker’s – Merkin followed by right arm and left arm renegade rows with KB. Jump feet in then bring the weights up to shoulders while squatting. When coming out the squat shoulder press at the top.

    Start with 1 rep and walk/run to next light add a rep at each light up to 11 for a total of 66 manmaker’s.

    Thing 3

    Mosey back to Shelter and Circle up for:

    • Single Arm Switch Swings OYO 40 seconds
    • Tick Tock Lunge L OYO 40 seconds
    • Tick Tock Lunge R OYO 40 seconds
    • American Swing OYO 40 seconds
    • Rocky Balboas OYO 40 seconds
    • Squat to Press R OYO 40 seconds
    • Squat to Press L OYO 40 seconds

    Stay in circle for some Core/Arm work:

    • Skull crushers w/wife pleasers on upstroke IC X20
    • Flutter Kicks with Bell IC X20
    • Finish with Curls IC with Left Knee Raised then Right Knee Raised

    Count-off, name-o-rama, announcements, intentions and prayer.

    Thanks for letting me lead!

  • Nine holes before sunrise

    In the on-going spirit of #RRR, but consistent with our Tsunami boot-camp ethos, YHC decided to try something new…

    After a brief warm up of SSH, Peter Parkers, Parker Peters, and Low Slow Squats, the pax were off around the Audubon Park track down to the Magazine Street entrance.

    Mosey to the entrance to Audubon Park Golf Course for the main event – nine holes of golf, with increasing exercises at each tee box:

    #1: 1 burpee, 2 merkins, 3 squats

    #2: 2 burpees, 4 merkins, 6 squats

    #3: 3 burpees, 6 merkins, 9 squats

    ….

    #9: 9 burpees, 18 merkins, 27 squats

    Total: 45 burpees, 90 merkins, 135 squats

    Unfortunately no time for a post-round beer in the clubhouse. We then completed the lap around the park and back to COT by 6:15. 4.1 miles total, plus some solid reps…great push by the pax this morning. That was tough, especially in the thick gloom, but fun to try something new

    Until next time…

    Mariah xo

  • 9 holes Mardi Gras golf

    Got the park early for a little Birthday Q!

    After a quick disclaimer we did the small loop and met at the stage for warmup

    SSH, grass grabbers, mountain climbers, plank jacks, toy soldiers

    Next we moseyed over to the First hole for 9 holes of Mardi gras golf

    1st hole – Merkins 10x

    2nd hole- American hammers

    3rd hole- Rosalitas

    4th hole- Dying cockroach

    5th hole- Imperial Walkers

    6th hole- Gorilla humpers

    7th hole- Reverse crunckes

    8th hole- Alternating shoulder taps

    9th hole- Squats

    Next we moseyed over to the shelter for:

    Incline merkin, RLSU, decline merkin,Dips, LLSU. There was a little chatter about the increase in pace. Sorry

    Next we circled up for Mary: crunchy frog, leg lifts, sorry forgot the other 2

    We had a few minutes to spare so we did another small loop around the parking lot and moseyed back to the flag for name-o- rama and a little mardi gras prayer.

    Second Q was definitely a lot easier than the first thanks to a lot of those early morning F3 workouts.

  • Let’s go down and up the ladder. It’s Mardi Gras time!

    Yes, Mardi Gras time is upon us.  After a long first weekend where YHC walked in TWO parades, YHC was wondering how he could plan a challenging beatdown that wouldn’t use much of his voice.  Hmmmm…let’s see.  Welcome and Disclaimer let’s mosey to in front of bandstand for:

    Warm Up

    • Imperial Walkers IC X20
    • Toy Soldiers (in place) IC X20
    • Windmills IC X15
    • Self-Love IC X15

    Mosey to lagoon side of bandstand for:

    Cooper!  A Burpee/Squat/Merkin ladder beginning at 10 count of each exercise descending down 1 rep with a long lap from bandstand to track through parking lot and back to bandstand between each round.  For those that make it all the way down the ladder, go back up starting with 1 rep, 2 reps, etc.    As an added bonus YHC has brought some music for your listening pleasure!  Sorry for “You’re the Best” Angie’s List, you Karate Kid hater.  I think I made up for it with a little Tenacious D.

    Time is up.  Mosey to Flag for Mission Impossible to Close Out

    Nice job PAX!  Especially those PAX who ran over 4 miles.  Looking at you Mariah and Bieber, who may have run a half-marathon. 

    Count-off, name-o-rama, announcements, intentions and prayer.

    Thanks for letting me lead!

  • Wait… WPM on a Monday???

    During coffeeteria after Sweaty Bells, YHC asked Douille “Who has the Q tomorrow for the Skinny?” Good thing YHC asked because Douille responded “You got the Q tomorrow!” With Run Ranger Run in mind, YHC knew he wanted to incorporate the workout with more than 3 miles within 45 minutes.

    YHC ran to the AO. YHC did this last year and will continue to do so in 2020 Run Ranger Run month. Upon arrival, he realized few others were doing the same thing. Roots got there early and ran a lap around Audubon Park. Angie’s List, Squeal, and Yankee all ran to the AO. T-claps to all the PAX who did extra homework to start the day!

    At 5:30, YHC gave his disclaimer and informed the PAX that they will be running today. Fast guys can log in extra mileage by sweeping the Six at every stop point. Everyone started with the warm-ups in cadence at the AO meeting spot:

    Forward Arm Circles (No reverse because Seaman was there) x 10

    SSHs x 20

    Windmills x 10

    First Leg – PAX got on the track and moseyed to the first stop, which was the bridge to the golf course. YHC was very happy to see high participation of sweeping the Six. Once the Six got there, the PAX did 20 mountain climbers in cadence.

    Second Leg – PAX moseyed to the Shelter where we met at the annual Gnarly Nutria. Everyone did 15 dips in cadence.

    Third Leg – YHC told the PAX to cross St. Charles and to head towards the base of Wolfpack Mountain. Few PAX got excited while they were entering uncharted territory on Monday! PAX once again swept the Six once they arrived to the base of the WPM. PAX formed 2 lines and Indian ran up the garage to the top, where everyone did 20 plankjacks in cadence, Held in position, then went right into slow merkins x 10 in cadence. PAX took the stairs back down and headed towards the fountain in front of Audubon Park

    Fourth Leg – At the fountain, everyone did 20 declined shoulder taps in cadence, then moseyed to the water fountain, then formed 2 lines and Indian ran from the water fountain to the monkey bars. PAX circled up at this spot and did the following exercises in cadence: LBCs x 20, Flutterkicks x 20, American Hammers x 20.

    Final Leg – PAX got back on the track and took a detour back to the flag by crossing Magazine Street towards the statue in front of Audubon Zoo and back to the track back to the flag. Everyone arrived at 6:14 a.m. so the PAX planked for 1 minute.

    On average, most PAX got approximately 3.2 miles while some got around 3.8 because of the multiple sweeping the Six.

    We ended with COT praying for the passing of F3 Noonan from Naperville and Pauly D’s colleague. We also prayed for speedy recovery for my sister after giving birth to Nephew Kong! I ended the workout by running back home with Angie’s List. What a way to start the week!!! Thank You for pushing me every morning!!!

  • 2 Year Anniversary – Year of the Rat – Happy CNY!

    15 PAX joined YHC on a beautiful, calm Saturday. The temp was 48 degrees F, which was perfect weather for a beatdown. Today marked YHC’s 2 year anniversary of joining F3 and was also first day of Chinese New Year (Year of the Rat). YHC gave his standard disclaimer and ran to the great lawn for some warm-up exercises.

    The PAX did the following warm-up exercises in cadence:

    SSHs x 20

    Forward Arm Circles x 10

    Backward Arm Circles x 10

    Windmills x 10

    Imperial Walkers x 20

    Peter Parkers x 15

    MCs x 15

    Parker Peters x 15

    The PAX formed 2 lines in Indian Run formation and jogged from the great lawn to the track.

    At the track, the PAX circled up to do some Dirty McDeuce.

    First Set:

    Slow Merkins x 10 IC

    Squats x 20 IC

    Flutterkicks x 20 IC

    Then ran to the middle of the football field and back.

    Second Set:

    Shoulder Taps x 20 IC

    Lunges x 15 IC

    Hello Dolly x 15 IC

    Then ran to the middle of the football field and back.

    Third Set:

    Burpees x 10 OYO

    Jump Squats x 15 OYO

    LBC’s x 20 IC

    Then ran to the middle of the football field and back.

    The PAX formed 2 lines again in Indian Run formation and moseyed to the fountain in front of NOMA. Each PAX partnered up for Dora 1, 2, 3.

    DORA 1, 2, 3

    100 Step-ups – while one PAX was doing the step-ups, the other PAX was Rat Crawling (thanks to Popalock for reminding the Q to stick with the Year of the Rat theme) instead of Bear Crawling from the fountain to the 2nd set of the steps in front of NOMA and back.

    200 declined shoulder taps – while one PAX was doing the shoulder taps, the other PAX was lunge walking from the fountain to the 2nd set of steps in front of NOMA and back.

    300 LBCs – while one PAX was doing LBC’s, the other PAX was bunny hopping the same distance as above and back. Flap Jack until all exercises were completed.

    SPRINT

    Upon completion – Picked a different partner and went to the field next to NOMA. Each PAX lined up by the first tree.

    First Set:

    One PAX sprint to the 4th tree and did 5 hand-release merkins and sprint back and tagged his partner. Flap jack until each PAX did 3 rounds of the sprint.

    Second Set:

    One PAX sprint to the 4th tree and did 10 SSHs and sprint back. Flap jack until each PAX did 3 rounds of the sprint.

    The PAX then moseyed back to the flag. Everyone ended the day with a 2 min plank (1 minute in high plank and the final minute in low plank).

    COT. I am very grateful to be able to workout with the PAX on a regular basis. I never take it for granted the fact that I am able to attend F3 workouts 2 years straight. I hope to do this for a very long time. SYITG.

    King Kong

  • Ab-Solutely

    Where are my keys, YHC kept muttering to himself.  Tick tock tick tock.  YHC roared in half a minute late to lots of mumblechatter.  Disclaimer easy to give. Definitely not a professional trainer.  So off go the PAX with a mosey around the track to the flag pole.

    Warmup: SSHs 31xIC, Squats 29xIC, Grass Grabbers 25xIC, Merkins 19xIC

    Mosey to the Row Station for the first COP.  The PAX divided into five groups: first group, 10 burpees for the count; second group, monkey humpers AMRAP, third group, merkins AMRAP; fourth group, dying cockroaches, AMRAP; fifth group, inverted rows, AMRAP.  Rotate around, and then rinse and repeat.

    Mosey to the Labyrinth for some ab work that went something like this: Russian twists 20xIC; Flutter kicks, 20xIC; Russian twists 18xIC; LBTs 20xIC; Russian twists 16xIC; Protractors; Russian twists 14xIC; Hello Dollys 20xIC; Russian twists 12xIC; Dying bugs 20xIC; Russian twists 10xIC; Low country crab 20xIC; Russian twists 8xIC; Real Freddy Mercuries 20xIC; Russian twists 6xIC; LBCs 20xIC; Russian twists 4xIC; Dying cockroaches 20xIC; Russian twists 20xIC. That’s 128 Russian twists in cadence, or 256 total.

    To the benches for a wrap up.  Too dark for box jumps, but…  Right leg stepups 20xIC; dips 20xIC; left leg stepups 20xIC.  Then mosey to the lights on Oak Alley.  Sprint ASAP to the last light and then back to the flag.

    Count Off, Name-O-Rama with video off, Announcement for Coffeteria, Intentional, COT.  At Coffeteria, YHC realized yet again that he is incapable of taking a video; all he got was two seconds of clapping after the PAX had all given their names.  Some day, Alice, some day.  Thanks, JV

  • Trading mental mistakes for Burpees

    YHC hasn’t been to the Mothership in awhile, and it was great to see 17 eager Pax ready to join in some pre-Crazy Ivan activity. First thing was the disclaimer, followed by a shout out to the Freedom Hammer, an honored prize from last year versus the North Shore.

    Mosey to the Great Lawn, taking the long way, circle up for the warmup

    SSH IC x 31
    Hillbillies IC x 20
    Grass Grabbers IC x 10
    Arm Circles x 20
    Peter Parker IC x 15
    Mountain Climber IC x 15
    Parker Peter IC x 15

    Have the Pax count off and remember their number…..for later

    Mosey to a long side of the Great Lawn for BLIMPS:
    Burpees x 5
    Lunges (each leg) x 10
    Imperial Walkers x 15
    Merkins x 20
    Plank Jacks x 25
    Squats x 30

    Continue until the lunges take you to the other side, each Pax completed 3 cycles. 15 Burpees so far…..

    Mosey to the cones set up on the Great Lawn for suicides:
    The cones are set up like a basketball court.
    Sprint to quarter line and back – 5 merkins
    Sprint to half and back – 5 merkins
    sprint to three quarter line and back – 5 merkins
    sprint full court and back – 5 merkins

    Next up was involving the cones again:
    Start at baseline and Burpee broad jump to quarter line, then bear crawl to half line, then peter Parker to three quarter line, then bear crawl to end.
    Note: bear crawl and PP are similar yet different…..

    Pax averaged 4 burpees, so 19 so far….

    Next up was a mental exercise to test the Pax when tired:
    YHC asks two pax for their number, say 5 and 12. We count SSH IC to 5 and complete 12 in silence, on YHC’s SSH. If all pax stop at the same time, we’re done. If any pax continue counting or fail to stop at 12, a penalty is administered.

    First penalty administered:
    SSH IC x 5
    10 Burpees OYO
    SSH IC x 5
    9 Burpees OYO

    Back to the mental test. Let’s say it was 3 and 11. Result? Next penalty was administered:
    SSH IC x 5
    8 Burpees OYO
    SSH IC x 5
    7 Burpees OYO

    Back to the mental test, and onto the next penalty….gotta stop when YHC stops!
    SSH IC x 5
    6 Burpees OYO
    SSH IC x 5
    5 Burpees OYO
    SSH IC x 5
    4 Burpees OYO
    SSH IC x 5
    3 Burpees OYO
    SSH IC x 5
    2 Burpees OYO

    One more chance for Pax to get it right: but one pax started counting during silent count…..
    Penalty followed….
    SSH IC x 5
    11 Burpees OYO…surely some Pax anticipated 1 Burpee….
    That was 65 more burpees, for 84 total

    Back to the cones for more suicides:
    5 Burpees, complete a full set of suicides like before, end with 5 burpees.

    That’s 10 more, so 94 total. If YHC has been counting, 6 more would have made it in…..

    A little Mary:
    LBC’s IC x 20
    Flutter kicks IC x 20
    American Hammer IC x 10

    Belloq, Willie, and Gabrielle take us out with some stretches…..

    Mosey back to the Shovel flag for COT:

    Count off, name-o-rama, announcements, intentions and closed out a prayer to the Sky Q.
    Name-o-Rama included the freedom hammer being passed around! South shore looks to hold the prized hammer for another year!

    SYITG!!