WARM UP and Merkin-0-rama
Mosey the parking lot to the truck to distribute 2 bricks per PAX. PAX moseyed across the street to the field in front of the zoo. 20 merks OYO. SSH IC, 10 merks OYO. 20 Grassgrabbers IC, 10 merks OYO. 20 Windmills. 10 merks OYO. 20 hillbillies IC. 10 merks OYO. 20 Imperial Walkers IC. 20 Merks OYO.
THING 1 – BLIMPS (with Bricks) at the corners of field, 5-10-15 etc, 2 is 1.
PAX then slow moseyed to the green wall outside the zoo, with curls on the way.
THING 2 – 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 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). 2 sets of 4 count 10 each. 10 count between. Then the PAX finished with some balls-to-the-wall decline merks, with elevation to the
THING 2 – PAX paired up for CBGB (Carolina Drydocks, tricep extensions, Brick-flys, trap shrugs ), one PAX lifts while the other runs with the bricks up two lights and back and flapjack, until all PAX complete.
Line up two rows for Indian run back to Oak Alley. Circle up for Mary – Angie led on 30 4 count LBCs. Then 35 4-count Freddy Mercurys. Then 40 4 count penguins, then LBOs. Finish with 10 more merks OYO.
COT
Back to the flag for countoff, name-o-rama, announcements and intentions.
Tag: Landing Strip
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Running and core work – from Landing Strip
Warmup
-Mosey to corner of St. Charles and Calhoun for 20x SSH, 20x windmills, and a 20 count standing toe touch.Tha Thing
-Indian ran to corner of Calhoun and Willow for 50 LBCs OYO
-Mosey to Yulman Stadium parking garage for a run backwards up the ramps and forwards on the flats
-50 LBTs OYO at the top
-Down the stairs, through campus via an Indian run down McAllister Drive to the rec center garage
-Run up the ramps and lunge walk the flats
-J-Lo ring of fire at the top
-Mosey over to WPM, up the stairs and down and back to the flagWe covered more than 5k (and some elevation) this morning. I hadn’t Q’d (or posted) at WPM for a minute, so it was good to see some familiar faces. Have a great weekend!
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The Fools of April – from Reluctant Yankee
1/2 dozen pax posted for a workout meant to spark the metabolism enough to digest the anticipated breaking of fast at Panolas post beatdown. Quite a few pax out of rotation due to Hawgs for the Cause.
I like to keep things moving so a quick jog over the base of WPM.
COP 1: SSH, Paul Imperial Walkers, Mtn Climbers and Roaches x 20
Run up to the 4th floor – plank using the wall for leverage.
Leg lifts right and left from the captains chair
COP 2: walking plank using wall x 20, walking plank with legs using wall x 20
Run to the 6th FLOOR – use the park stop aka curb aka Almonaster knew the name of it
COP 3: to do MERKS round the clock x 12 facing 12 oclock, 3oclock, 6 oclock, 9 and then finished
Run to the top of Wolfpack Mtn
COP 4: Fire hydrants x 20 each leg, bird dogs x 20 each side, Lil baby obliques left and right x 20
DO A LAP ON THE STAIRWELL – down and then back up
COP 5: Plank Jacks x 20, Jlos x 20, Shoulder taps x 20 and Freddies mercurys x 20
DO A LAP ON THE STAIRWELL – down then back up
COP 6: Nolan Ryans and Hip dips each side x 20, Low Country Crabs
Back down the stairs to the bench alley
Here will did a quick 20 dips then a slow cadence 20 dips.
Back to flag. Glad to get a solid beatdown in with these guys. -
Cold March Monday – from Tinkles
Maybe because it’s March or the fact it’s dark until 7 but it felt more cold than usual. It didn’t stop the mumble chatter or the farts. Bonus points if you’ve seen Congo or can recall a movie staring Emilio Esteves and (maybe) Mick Jagger.
Warm up at the band stand with arm circles, SSH, and grass grabbers.
Ran a loop around the park with jog/sprints intervals, an Indian run, and some backward jog intervals. Stops along the way for rotations at the workout stations, ring of fire, bench work, and Mary.
Strong work by all in attendance!
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Hands free – Argentina won the cup! – from Reluctant Yankee
YHC had the Q for a Monday chilly skinny. 18 PAX circled up for a quick disclaimer kind of and we were off joined by a FNG-soon to be named Hands Free – Headlocked by Whopper.
Took off to big field across from Zoo.
Warmup COP SSH x 20, Imp Walkers x 20, Shoulder Taps x 20, and Roaches x 20
Run over to the Audubon statue for a modified Dora.
Partner up – Plank Jacks for #1 while #2 runs a lap – then flip flop
Then Dips for #1 while #2 runs a lap – then flip flopThen we ran to fly by the river for a COP –> walking plank, hip dips, jlos, and nolan ryans
Then we ran to the hill. Merks 20 run over the hill drop 4 and do 16 merks repeat and drop by 4 again to 12 drop to 8 and drop to 4.
Indian run off the FLY – RUUUUUUUUUUUUUUNNNNN! TRAIN.
We didn’t make it – TRAIN blocked us but lucky us only one car.Ran to the LABRYNTH. I swept the 6 with the 29 year old FNG -Hands Free and even though he said the workout wasn’t hard he was suckin air a la Jingle Vader. LOL.
At the LAby we did 20 Dips, 20 Wife pleasers using the bench and 20 decline merks.
Ran to the flag for the complete 2.35 mile loop.
Nice Monday gloom!
Always fun to lead. See you on Friday for my next FROZEN Q.
Peace – and Gratitude.
RY -
Fast Tax Redemption – from Fast Tax
Seems like more than 10 months since YHC’s notorious Q at WPM during Run-Ranger-Run month. Apparently, some Uptown PAX are still lamenting YHC’s exercise selections that fateful day in February. (A recap of the events of that day can be found here https://www.f3nola.com/2022/02/18/wait-the-mountain-is-the-other-way-from-fast-tax/). Hoping to redeem himself as a Q in the eyes of the Uptown PAX, while designing the pre-game workout YHC endeavored to not select anything that might get the PAX dirty.
As YHC started setting out cones, you could feel the wonder and anticipation permeating in the not so crisp December air as questions swirled in the minds of the PAX present; what did Fast Tax have in store for us? Would it at least be better than his last Uptown Q?
After the usual disclaimer, we moseyed a few steps and began our warmup.
Warmups consisted of: SSH, Hairy Rockettes, Mountain Man Poopers, Peter Parkers, and Crab Merkins. YHT noted that the Uptown PAX liked Crab Merkins about as much as the Pontiff PAX…might be time to shelve that one.Sufficiently warmed we lined up while YHC described the next event, Red Barchetta.
Designed to get the heart rate up, much like the song by Rush of the same name, the Red Barchetta begins with PAX lining up to begin the following OYO: 100 Yard Dash then 100 SSHs, run back to start point; 75 yard dash then 75 mountain climbers, run back to start; 50 yard dash then 50 LBCs, run back to start; 25 yard dash then 25 Merkins, run back to start; 10 yard dash then 10 burpees, run back to start.With 30 minutes to go, we circled up so YHC could introduce BATTLE FRISBURPEE and review the rules. Note: The full rules can be found at the end of this backblast and also in slack as a PDF if you search files for “Frisburpee.”
Team 1: Light Shirts
Team 2: Dark ShirtsTypically, I would list out each team but I don’t have a clue who was on which team. It was a pretty close battle all the way to the closing bell. Final score 3-3. Technically, Team 1 won by a point b/c Team 2’s final point was after the game was over…
Now that the Uptown PAX have been introduced to the game, it’s time to have an AO championship, City Park, Pontiff, and Uptown.With game over we headed to COT for name-o-rama, announcements, intentions, and prayer followed by coffee at PJs on Magazine.
Apologies if I missed anyone.
Thanks for the fellowship and the chance to lead at The Skinny!SYITG
Battle Frisburpee (revised 8/24/2022)
Battle Frisburpee – The Concept:
A blend of ultimate Frisbee, football, soccer, and dodgeball, with an emphasis on individual burpee punishment, played running the width of a football field (sideline to sideline) as the length and the 5 and 20 yard lines as the left and right boundaries. Each side’s end zone begins at the sideline and has a depth of 5 yards in from the corresponding end. This equates to a field 63 yds from end to end, including a 5 yard end zone on each side, and a width of 15 yards for 10 or less people, 20 yards for 12 – 14, and 25 yards for 16+. The Goalie Box extends from the back of the end zone to the sideline or 5 yards deep in total.Battle Frisburpee – The Rules:
For every “kick off,” the Frisbee must land in the field of play or go through the end zone. If the kickoff goes out of bounds, it is the receiving team’s ball at the Halfway point (26 yd line).
To score, a PAX must catch the Frisbee in the opposing team’s end zone.
When a team scores, the entire opposing team must do 3 burpees.
If the Frisbee is dropped, i.e. thrown but not caught, the last person it touches (usually the one throwing it or the one who muffed the catch) must immediately drop and do 3 burpees. The Frisbee is still “live” and is treated as a fumble, any nearby PAX from either team can pick it up and resume play.
If the Frisbee goes out of bounds, the last person it touches (usually the one throwing it or whoever it hits on the way out) must immediately drop and do 3 burpees. The Frisbee is “dead” and is treated like a soccer ball that went out of bounds, i.e. the opposing team now stands at the spot it went out and immediately resumes play (without waiting for burpees to be completed).
If either of the player’s feet or any part of the Frisbee itself crosses the boundary, it is deemed out of bounds (clarification provided for Frac’s sake). If the Frisbee goes out of bounds in the air and then back in without touching the ground, it is still considered out of bounds and a turnover at the point it initially went out.Each team must appoint a “Baller” to act as a goalie of sorts. The Baller must stay in the Goalie Box if they are holding the ball and can throw the ball at any approaching opposing team member, whether that person is holding a Frisbee or not. A player hit with the ball, must immediately drop the Frisbee, if carrying one, and do 3 burpees. The Frisbee is still “live” and can be picked up immediately by anyone else.
The player is only “hit” if the ball doesn’t touch the ground first.
The Baller is the only one who can throw the ball at an opposing player and the Baller must throw only from the Goalie Box. Also, the Ball cannot be passed from teammate to teammate. The Baller must put it down and the new Baller picks it up.
The Baller can leave the Goalie Box to retrieve the ball or teammates can retrieve for him. The opposing team cannot interfere with the retrieval of the ball or even touch the ball.
At any time, the Baller can elect to act as a player and run down the field but he must leave the ball in the Goalie Box, thus leaving the Goalie Box unguarded.A player carrying the Frisbee can throw the Frisbee at an opposing player (that is guarding too closely) resulting in that player having to immediately drop and do 3 burpees.
A player can only hold onto the Frisbee for 5 seconds (one MS, two MS, etc…) but, to enforce it, someone on the opposing team has to count aloud. Time can be increased or decreased by mutual consent.
If the Baller accidentally throws the ball at an opposing player’s family jewels, the hit player gets a free pass on burpees. (aka “The Bogie Exception”)
If a PAX catches the Frisbee in the opposing team’s goalie box and is hit by the baller at the same time, THE TIE GOES TO THE FRISBEE RECEIVER.
A dropped frisbee, i.e. one that touched someone first, in the opposing team’s goalie box is a live ball and will count as a score if the scoring team picks it up in the goalie box. An uncaught Frisbee landing in the goalie box is turned over to the home team.
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8 Year Convergence – from Fracsac
8 years ago in October a shovel flag was planted in New Orleans and men all over SE Louisiana have been accelerating ever since. 58 Pax including 5 FNGs came together to celebrate.
YHC gave a disclaimer and directed a mosey to an open area of Audubon. Reviewed core principles and mission. Warmup included SSH, Grass Grabbers and Imperial Walkers. There were fwd arm circles, reverse arm circles with reverse count and of course there was Moroccan Night Club where dancing was highly encouraged.
YHC introduced the Thibodaux Pax for the first COP. The set the stage with 5 rounds of the Jerf!
10 merkins
American Hammers x 20
Bear crawl 10 yards
10 merkins
20 leg lifts
Lunge walk back
Rinse and repeat
(Hope that’s right)Next came Burpees to AC/DCs Thunderstruck. Hear Thunder, do a burpee. Do SSH between burpees. Problem was they brought the weakest speaker in F3! Thankfully Coyote took Center stage to lead the burpees and a little air guitar for good measure!!
Next YHC introduced the Northshore and Quarterpipe gave a history of St Tammany Parish. There were dates thrown about, burpees and merkins and American Hammers and other stuff. It was pretty awesome and a solid beat down!
Then came to Uptown’s own Douille who of course started with burpees, then did some crazy bear crawl people’s crawl round and round. The Pax never wavered and pushed on!
There was some plankorama and other stuff that left the Pax gassed. We then moseyed back to the flag for COT where the FNGs were named.
Welcome Trademark, Shades, Cat Daddy, Stink Bomb and Hard Rock!NMM
-TClaps to Gideon for providing the drone and great video capture. Every time the camera went by a pax their form seemed to improve drastically. Maybe it’s a sign we do more video….
-Tclaps to King Kong, Gabrielle, Willie, and Reluctant Yankee for putting together an amazing breakfast and coffee spread after in the park. We had several pax on IR join in for some great F2!
-Although we had a great turnout from many, we also failed some Pax. We had Nola pax and Downrange pax that were not aware of our convergence at Audubon Park. That failure to communicate effectively is on YHC and I will do better, we will become better together.Thanks to all that have made F3 what it is. This is not something we can keep to ourselves, it must be shared and given away. Continue to EH and make a difference in our community one man at a time.
I love each and every one of you! Keep accelerating!
SYITG!
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We Only Lost One – from MANCHOVY
We started simply enough with 24 PAX and a mosey to the field in front of the zoo for a warm-o-rama which included SSH x 20, arm circles forward and backwards x 12 each, Windmills x 15, Peter Parkers and Parker Peters x 15. Then it was over to the Audubon statue for BLIMPS.
Following the BLIMPS it was over to the levee for 7s with squat jumps at the bottom and Jack Webbs at the top of the levee. Afterwards we planked on the railroad while the PAX on the end did 5 merkins, ran to the end of the line, and re-planked. After two rounds it was back to the statue for right and left leg step ups, dips and a round Mary. We lost one PAX sometime during the above.
We returned to the flag for count-o-rama with 23 PAX, the name-o-rama and welcomed FNG #Slow Poke .
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Special Teams – from Tinkles
The pax was still mentally numb from watching LSU put the special in special teams late into Skinny Eve. Despite that, 15 strong showed up at 5:30 on Labor Day for a great start to the day. The game chatter at least helped pass the time and good beat down was had by all.
Warm up: arm circles forward and back, SSH, IW, Mountain Climbers, Squats
Beatdown: ran around the loop mixing Indian runs with individual tempo work. Swept the 6 and stopped for merkin ring of fire, bench work, some Mary, and lastly 10 burpees.
Back at the flag with some time to spare and plank work.
Count off, namorama, intentions. Well done fellas!
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Less Than or Equal to One Man Left Behind – from Tinkles
Last week we had some aggressive workouts. Llama is still somewhere on the golf course. We think he will be back. With that in mind we stayed centered on the flag but were still able to get some quality time in!
Warm Up:
SSH x 30, IW x 20, FAC x 20, RAC x 20, Mountain Climber x 20.Beat down:
1/2 mile loop with station for 30 LBCs, 20 Squats, 10 Merkins. Pax covered a range of 2-3 miles.
Count off, Namorama (Welcome FNG Wilson!), Intentions, Prayer.
