F3 New Orleans

Tag: Landing Strip

  • Fore! – from Landing Strip

    I thought I was dusting off an oldie-but-goodie with a morning run/workout through Audubon Golf Course, but low and behold MacGyver beat me to it a week or so ago. Nevertheless, we persevered…

    Warmup
    We moseyed over to in front of the clubhouse for the following exercises:
    -20 x SSH
    -15 x Forward Arm Circles
    -15 x Self Love

    Tha Thang
    We then moseyed through the course, hole-by-hole. Each hole was accompanied by an exercise, with reps to match the # of the hole. But we waited for the 6 to finish that # of exercises before moving on. Make sense? Yeah, it was kind of confusing out there as well.

    Here were the exercises:
    1. Burpee(s)
    2. Diamond Merkins
    3. Mountain Climbers
    4. Wide Arm Merkins
    5. Peter Parker
    6. Incline Merkins
    7. Parker Peter
    8. Decline Merkins
    9. Air Presses
    10. LBCs
    11. Flutter Kicks
    12. LBTs
    13. Hello Dollies
    14. J-Los
    15. High Planks (didn’t get to these)
    16. Low Planks (didn’t get to these)
    17. Mission Impossible (didn’t get to these)
    18. Big Boy Situps

    We were a few minutes late back to the flag, and there were some stragglers / bathroom breakers, but all in all, a solid workout wherein 5k+ was covered!

  • 55k Pregame – from Landing Strip

    The goal this morning was to meander the AO through the park on the way to meet Rudy and his 55k krewe…so that’s what we did!

    Warmup:
    We moseyed to the crepe myrtle grove to do the following:
    -20 x SSH
    -15 x Self Love
    -15 x Imperial Walkers
    -15 x Hillbillies

    Then we moseyed across the track to the Drew Brees Playground for a station workout with the following activities:
    -Pull-Ups
    -Merkins
    -LBCs
    -Flutter Kicks

    Then we moseyed up to the pull up bars for another station workout with the following activities:
    -More Pull-Ups
    -Leg Lifts
    -LBTs
    -Hello Dollies

    Then we moseyed up to the Zoo to await the 55k krewe. While we waited, we did some Dora with the following activities:
    -Penguins
    -SSH
    -Rosalitas

    Mid-Rosalita, we were serenaded by Mahatma blaring Aerosmith’s Dude Looks Like a Lady. From there, we cheered on the 55k participants, did 5 burpees and 55 of another exercise, had some refreshments and got on the road!

  • 55k Pregame – from Landing Strip

    The goal this morning was to meander the AO through the park on the way to meet Rudy and his 55k krewe…so that’s what we did!

    Warmup:
    We moseyed to the crepe myrtle grove to do the following:
    -20 x SSH
    -15 x Self Love
    -15 x Imperial Walkers
    -15 x Hillbillies

    Then we moseyed across the track to the Drew Brees Playground for a station workout with the following activities:
    -Pull-Ups
    -Merkins
    -LBCs
    -Flutter Kicks

    Then we moseyed up to the pull up bars for another station workout with the following activities:
    -More Pull-Ups
    -Leg Lifts
    -LBTs
    -Hello Dollies

    Then we moseyed up to the Zoo to await the 55k krewe. While we waited, we did some Dora with the following activities:
    -Penguins
    -SSH
    -Rosalitas

    Mid-Rosalita, we were serenaded by Mahatma blaring Aerosmith’s Dude Looks Like a Lady. From there, we cheered on the 55k participants, did 5 burpees and 55 of another exercise, had some refreshments and got on the road!

  • The Day After 100 Burpees – from King Kong

    After 100 burpees and running up and down Wolfpack Mountain multiple times yesterday, I decided stay away from burpees. 9 strong Pax showed up on a beautiful Saturday morning.

    First stop, we ran to middle of Tulane campus and did the following warm-ups:
    self love, forward & backward arm circles, windmills, grassgrabbers, and SSHs.

    Second stop, we moseyed to Tulane library and did Dora 1, 2, 3. While one pax ran that loop around the parking lot, the other Pax was doing the following exercises: 100 rows, 200 step ups, and 300 American Hammers cumulatively.

    Third stop, we ran to the steps in front of Tulane’s UC. We did inclined merkins at the steps. First step with 2 merkins, 2nd step with 4 merkins, 3rd step with 6 merkins, 4th step with 8 merkins, 5th step with 10 merkins, 6th step with 8 merkins, 7th step with 6 merkins, 8th step with 4 merkins, 9th step with 2 merkins. Total of 50 merkins.

    Fourth stop, we moseyed to the base of the small mountain. We ran backward up the ramps and forward on the flats to the very top. We stopped on the first level and did 15 hello dollies in cadence, second level to do 20 flutterkicks in cadence, and 3rd level with protractors.

    We then moseyed back to the flag with COT. We prayed for Tenderloin with his recovery and Big Willie’s friend’s daughter who is battling leukemia. We are always thankful and grateful to have our physical and mental strength so that we can push ourselves everyday…. but today, we did ZERO burpees. SYITG.

    King Kong

  • Misty Mountain – 8-6-2022 – from Almonaster

    Better late than never!

    PAX:

    – Strings
    – Gabby
    – Landing Strip
    – Douille
    – Couch
    – Blowout
    – Big Willie
    – Bullseye
    – Almonaster

    Mosey to the Breezeway.

    Warmup:
    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    The Morpheus – 10 IC
    Balance on 1 foot for 10 seconds – each
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Mosey to the Grotto.

    Perform a set and then run a lap. Reverse halfway through

    Merkins – 20 IC
    Right Leg Lunges – 20 IC
    LBC’s – 20 IC

    Incline Merkins – 20 IC
    Squats – 20 IC
    Leg Lifts – 20 IC

    Decline Merkins – 20 IC
    Left leg lunges – 20 IC
    Some type of Core – 20 IC

    Top of Mountain
    Merkins – 10 IC
    Right Leg Step-ups – 10 IC
    Another type of core – 20 IC

    Incline Merkins – 10 IC
    Squats – 10 IC
    Box Cutters – 20 IC

    Decline Merkins – 10 IC
    Left leg lunges – 10 IC
    Douille’s – 20 IC

    Back to flag!
    Thanks for the opportunity to lead!

  • Whatever It Takes to Win a Race – from King Kong

    Before I arrived at the AO, I made a stop to drop off couple coupons in the front of the statue at Audubon Zoo. At 5:30 a.m. 15 Pax gathered at our imaginary flag. I gave my disclaimer and then headed towards the grass field in front of Audubon Zoo with few warm-ups in cadence: self-love, windmills, low slow squats, SSHs, Hillbillies, and Imperial Walkers.

    After our warm-ups, we moseyed to the statue at the Zoo. Upon Seaman’s request, we did reverse arm-circles and forward arm-circles. Then we did the following:

    Thang 1
    Hand release Merkins x 15 in slow cadence
    Lunges x 15 in cadence
    LBCs x 15 in cadence
    We formed 2 lines and Indian Ran to Magazine Street and back with the coupon. The PAX at the front of the line was carrying the brick.

    Thang 2
    Incline Merkins x 15 in slow cadence
    Squats x 15 in cadence
    American Hammers x 20 in cadence
    Indian Ran to Magazine Street and back…. except this time it’s a race. Losers did 5 burpees. With that in mind, G-Spot just took off with one of the coupon.

    Thang 3
    Decline Merkins x 10 in slow cadence
    Step Ups x 20 in cadence
    Crunchy Frogs x 20 in cadence
    Indian Ran to Magazine Street and back with the coupons.

    Thang 4
    Decline Shoulder Taps x 15 in cadence
    Sitting position with over head claps x 15 in cadence
    Flutterkicks x 15 in cadence

    Thang 5
    Another race!!! We formed 2 lines in a plank position. The coupon was located with the last Pax in line. After he pulled through the brick to the next Pax, he got up and ran to the front of the line and planked. Rinse and repeat until the entire team got past the third light post. Losers did 5 burpees.

    Thang 6
    Final race!!! We formed 2 lines in a standing position. The coupon started off with the last Pax in line. After the Pax did an overhead press, he passed the coupon to the next Pax and ran to the front of the line. Rinse and repeat until the entire team got back to the stop sign by the statue. We were all winners, and everyone did 5 burpees.

    Circled up in front of the Zoo with some Mary’s: Hello Dolly’s x 15 in cadence, Ukraine x 20 in cadence, Protractors.

    Moseyed back to the flag for some COT.

    We prayed for my friend John with his speedy recovery after his cancer surgery. We prayed for Tenderloin with a successful, smooth surgery this Friday. We also prayed for safe travels for family and friends who are traveling and rounding up summer vacations. Finally, we asked Sky Q to continue to give us physical and mental strength so that we can continue to lead in our communities.

    SYITG

    King Kong

  • It’s Going to be a Great Day – from Landing Strip

    Warmup
    -mosey to WW1 Memorial, do 20x SSH

    Tha Thang
    -deconstructed BLIMPs = 5x burpees, followed by a lap past the Peristyle, through the parking lot and back to the WW1 Memorial, followed by 10x lunges (2:1), 15x imperial walkers (2:1), 20x merkins, 25x plank jacks and 30x squats, each followed by a lap
    -if you finish, then start back the other way (30x squats, 25x plank jacks, etc.) until we hit time
    -mosey back to the flag for COT

    COT
    -Author BJ Fogg (Tiny Habits) says we can transform ourselves via the formation and deconstruction of good and bad habits in our lives. I heard an interview with him where he says the most powerful habit anyone can pick up is to simply say the phrase “It’s going to be a great day” upon waking up each morning. I’m going to try it and encourage the HIMs of F3 to do so as well.

  • Misty Mountain – 6-4-2022 – from Almonaster

    First Saturday in June!
    PAX:

    – Jingle Vader
    – King Kong
    – Douille
    – subprime
    – Chiquita
    – Landing Strip
    – Squeal
    – Popalock
    – Almonaster

    Mosey to Palm Circle.

    Warmup:
    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    The Morpheus – 10 IC
    Balance on 1 foot for 10 seconds – each
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Mosey to the base of the Mountain.

    Run backwards up all ramps.
    All in echo count.

    Stop at 2nd Floor.
    Merkins – 20 IC
    Squats – 20 IC
    LBC’s – 20 IC

    Stop at 4th Floor
    Incline Merkins – 20 IC
    Right Leg lunges on Wheel Stops – 20 IC
    LBT’S – 20 IC

    Stop at 6th Floor
    Decline Merkins – 20 IC
    Left leg lunges on Wheel Stops – 20 IC
    Freddie Mercury’s – 20 IC

    Top of Mountain
    Dips – 20 IC
    Squat jumps – 20 IC
    Flutter Kicks – 20 IC

    Mosey to the benches
    Right Leg power-ups – 15 IC
    Spider man wall crawl Incline merkin – 10 each side IC
    Left leg power-ups – 15 IC

    Mary
    Mosey back to Palm Circle
    Douille’s – 20 IC

    Back to flag!
    Thanks for the opportunity to lead!

  • Simple Yet Effective – from Tinkles

    Light crowd even for a Monday. Jazz Fest? Personally dealing with a gimp shoulder, I wanted to offer a lower body focused beatdown with the option to modify the pace. The pax seemed to dig it and a good sweat was had by all.

    Warm Up: SSH IC x 30, Forward Arm Circles x 20, Reverse Arm Circles x 20, Imperial Walkers x 20.

    Beat Down: Simple circuit starting at the flag and run to shelter/benches for 20 step ups with each leg, continue down the gravel path past the band stand to the main loop for 30 LBCs, continue loop back to flag for 10 lunges with each leg. 20 step ups per leg were a source of debate with the leaders of the pack questioning the diligence of some of the other pax for their attention to counting. They did take a disproportionate amount of time. Most got at least 1.5 miles in.

    Count off, namorama, and intentions. For their efforts, the Pax were rewarded with a voluntold Q spot in the coming weeks!

  • Extra Skinny – from Tinkles

    Keeping the skinny fresh isn’t easy. The pax seemed up for minor wrinkle so I went for it. The pace was a bit quicker and the Indian lines were never even but in the end it was a good workout.

    Warm up: SSH, Arm circles forward and back, Grass grabbers.

    Indian run to the bridge with an ab break for the 6 to catch up. Jog sprint alternating to the U drive in front of Tulane.

    Partner up for partner Dora. 100 burpees, 200 Floyd Mayweathers, 300 squats. Called early for time.

    Alternate forward and backward run to grassy knoll for some more Mary.

    3/4 mile Indian Run back to the flag.

    Count off, nameorama, intentions. Thanks to Landing Strip for picking up the next Skinny Q. Sorry if you posted and I didn’t record you. If you read this and let me know, I’ll buy you a beer!