F3 New Orleans

Tag: Landing Strip

  • Monkey Humper Monday

    Got to bed late and was feeling tired and uninspired this am – forced myself to the beatdown because I was the Q today. First person I saw was Revit and I mentioned that I wasn’t feeling it yet – and he reminded me that sometimes getting out of bed “the daily red pill” is the biggest challenge. And he is right! The whole day is better because of that one decision.

    Got the PAX together and ran across Magazine to the Figure 8 path in front of Audubon statue. Here we did a quick warm up: SSH x 20, Low Country Crabs x 20, Mtn Climbers x 20. Then we did 20 Monkey Humpers OYO, and do 20 MHs OYO at the tip of the 8s and where the line crosses so we did 100 MHS total.

    Then we moseyed to the FLY. We did some LBC x 20, Leg Lifts x 20 and dying roaches x 20. We also did 20 Monkey Humpers OYO.

    From there we moseyed to near the hill – at the hill we did Merks around the clock. With our hands on the curb. at 12, 3, 6, 9. oclock.

    After that we moseyed to a softer spot – and did 20 Jlos. Plus 20 Monkey Humpers.

    I let the boys open up the throttle for a full run to the Labrynth. The lead guys were supposed to ping pong for the 6 to get those extra miles.

    At the Labrynth we did Bulgarian splits L and R and Dips.

    Then we went for the long mosey back to the FLAG. Got to the FLAG early so we did Monkey Humpers until the 6 got there. With the 6 we did another 1 min of Monkey Humpers.

    Thanks for making me take the DRP today – I will be back at it on Wed!

  • 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!!!

  • 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

  • Heisenburg’s Uncertainty = Catfish (Mothership 2020-01-11)

    Lovely windy morning on the Mothership with 9 PAX.

    Started on the Great Lawn with some windmills, grass grabbers, arm circles, and side straddle hop. On to our faces for Parker Peters, Plank Jacks, and Peter Parkers. Then on to some 8-count bodybuilders to finish the warmup.

    Moseyed over to the treeline for 11s with burpees and catalinas. Faster PAX did LBCs and overhead claps while waiting for the six.

    Took a quick mosey over to Cafe du Monde and then back to the peristyle. Did a merkin ring of fire (3 rounds), then 10 burpees OYO, then a squat ring of fire (hold al gore b/w squats, 3 rounds), then 10 burpees OYO, then a flutter kick ring of fire (hold legs up b/w kicks, 3 rounds), then 10 burpees.

    After this, got some donkey kicks in, then moved to the benches for right leg step-ups, dips, left-leg step ups, incline merkins, then calf raises by the columns.

    Another mosey to marconi and back to the peristyle. Finsished up with some 8-counts, then back to flag for COT.

  • Ba Humbug!

    Ba Humbug!

    Six Pax plus the QIC were able to slip out of their festive homes to sneak in a Christmas morning workout. Pop-a-lock wanted to co-Q to prepare for his VQ and  birthday Q on January 8th at the Birdcage. After the standard disclaimer the Pax mosyed around the parking lot and circled up in front of the Grand Stage. The following Warm up exercises commenced led by Pop-a-lock and QIC.

    SSH x20

    Windmills x20

    Self Love x12

    Arm Circles F/B x12

    Grass Grabbers x12

    As a tribute to the Star Wars: Rise of Skywalker, the Pax performed Imperial Walker Squats from the front of the stage to the track… and the Pax thought they were going to get a brake on Christmas morning.

    After a mosey to the field in front of the zoo, the Pax paired up into Naughty and Nice Pax. The Naughty Pax Reindeer crawled 25 yards sprinted to the end of the field, Reindeer crawled another 25 yards back, then ran backwards to the Nice Pax, and flap jacked the following exercises. 

    Elf on the Shelf (Al Gore’s)

    Shiny Bicycles (Freddie Mercury’s)

    Chimney Climbers (Mountain Climbers) Name credit to Pop-a-lock!

    Next up was a Christmas Wreath of Fire. 4 rounds, one for each week of Advent.

    Once complete the Pax made their way to Santa’s Workshop (the Shelter) for the following exercises led by Pop-a-lock in cadence:

    Left leg step ups x15

    Right leg step ups x15

    Dips x 15 

    Incline Merks x20

    The Pax rounded out the Christmas morning workout with a quick circle of MARY, complete with a little coal for the stocking, if you know what I mean…

    Little Baby Elves x20

    Hello Santas x20

    The Pax mosyed back to the flag for COT, nameorama, announcements, and a closing prayer. We attempted to EH a passer by. He took our picture, but I know he thought we were crazy because we all EHed him at the same time! That is an area of oppotunity in 2020.

    Lest not forget, He is the reason for the Season!

  • Brick by Brick v.2

    DISCLAIMER

    YHC was ready to start my 46th trip around the sun this morning with a beatdown in the gloom. Quick disclaimer and we were off on the running path for warmup mosey, the long way around to the band stand.

    WARM UP
    45 SSH IC, 20 Grassgrabbers IC, 20 windmills IC, 10 Self Love IC, 20 Peter Parkers IC, followed by 45 LBCs 4 count IC..

    THANG 1 – BLIMPS at the lightpost intervals, followed by….another BLIMPS across magazine to the fountain.

    THANG 2 – Thanks to some sunday recon by YHC’s 2.0s, the PAX were able to locate some brick coupons that had been stowed since August. These were a donation from pile in YHC’s neighbor’s yard. This particular neighbor is an accomplished writer, atheist curmudgeon and all-around new orleans character. I encourage the PAX to look him up, Don Spears and his most famous epistle – “In Search of Good P______.” P does not mean persimmons. The lord works in mysterious ways.

    PAX paired up for CBGB (Curls, Brickbys, Goblet Squats, Brick-flys ), one PAX lifts while the other runs with the bricks up two lights and back and flapjack, until all PAX complete. Repeat.

    THANG 3 – Mosey over to the 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 or OYO, (1) side shoulder raise [arms straight and lifted to the sides to shoulder height], (2) back to default, (3) front shoulder raise [arms straight and lifted in front of you to shoulder height],and 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). 3 sets 3 each. 10 count between.

    The PAX then “stashed” the bricks in an orderly fashion with the hopes they will again be there for the Skinny and Birdcage in upcoming weeks.

    PAX then circled up in front of the fountain for some quick core work then back to the flag.

    COT

    Countoff, name-o-rama, announcements and intentions. Thanks for the opportunity to Q

  • 12 Days of Christmas – Sunnyside

    More 2.0s than Dads gathered at UrbanSouth Brewery for the annual Christmas beatdown and fest. Quick disclaimer and we were off up Market St. Some ambitious 2.0s had to be full-stopped before racing across Religious St. in the dark. A few motorists were surprised by the pack the of seemingly feral children that were leading a group of wheezing middle aged men, winding through the dark streets between the warehouses.

    We arrived at Annunciation Square and circled up. Quick 20 SSH in cadence to warm us up. Then the began the days, using the 2.0s as coupons where possible. YHC lucked out with a 2.0 under 25lbs. For PAX without a 2.0, they borrowed from others with several to spare. Modifications were offered if 2.0s were uncooperative.

    1. Partridge in a Pear Tree – squat thrust 2.0 up to the shoulder; or a burpee
    2. V-Ups
    3. Lords/ladies leaping (2.0s hop over dads in plank)  or Russian Twists
    4. Flutter Kicks 
    5. Dizzy Bears
    6. Dying roaches
    7. Plank Jacks
    8. Freddy Mercurys
    9. Measly Merkins
    10. Baby crunches
    11. Crabs a crawling
    12. Burpees or a (12) Partridge in a Pear Tree. 

    The PAX then went to COT and the naming(!) Lots of creativity and individual expression from the 2.0s. Then a mosey back to Urban South to a feast, a bounce house, sweaty & dirty children, and excellent fellowship. Much good food, but shout out to #bones for the smoked boudin he served up.

  • A great turnout at WPM

    First, apologies for the very late BB.   I generally try to get these done relatively soon after, but the days/weeks quickly came up and here we are……

    So, on to the important details….

    34 pax including 1 FNG arrived for a beautiful, fall morning at Wolfpack Mountain.  Warmup consisted of a short mosey and then everyone circled up for the following:

    • SSH x 20 IC
    • windmills x 20 IC
    • Hillbillies x 20 IC
    • Mountain climbers x 20 IC
    • Alternating hand/foot touches x 15 IC
    • Shoulder taps x 20 IC

    Thang 1

    • Pax formed 3 lines and Indian run to top level 

    Thang 2

    (2 rounds) Circuit of Following –

    • Staggered merkins (each arm x 20)
    • Alternating toe touch crunch x 10 IC each leg 
    • Diamond merkins x 20 IC
    • Crunchy frog x 20 IC
    • Multi level merkins (high, low, mid)
    • Levels/protractor- pax on back lifting legs at different levels 

    Thang 3

     – 4 rounds of catch me if you can

    • Pax in front runs down to next level while the pax behind does 3 burpees.  Once finished he try’s to catch first pax.  

    Finished up with the COT for Countoff, Naming of FNG (Neckbrace), and intentions.  

    This was YHC’s has first time Qing WPM and I enjoyed the opportunity to lead.   Thanks for coming out and until next time…

  • Breakin’ 60

    So, YHC stepped outside in the gloomy gloom noting how crisp the morning was.  Would the PAX appreciate the Beatdown ahead of them?  Should YHC dial it back?  Well, as the PAX gathered at the Flag at 5:30 AM, Reluctant Yankee made it clear that the temps had gotten into the 50’s for the first time this F3 Fall season.  Decision made, no humid, unseasonably warm weather for the PAX to complain about.  The Beatdown will continue as originally planned.  Thank you Yankee!  No FNG’s but we do have a brother from F3 Wilmington, Flying Wasp, visiting.  Welcome and how did you get such a cool name?  Sounds like a superhero to me.  Off we go!!!

    Warm Up on Kick Ball Fields

    Line up in a single-file row shoulder to shoulder for:

    • Alternating Open Gates till Q yells halt
    • Imperial Walkers
    • Toy Soldiers/Kim Jong Un’s till Q yells halt
    • Self-Love
    • High Knees to Q yells halt
    • Hillbillies

    Thing 1

    Mosey to Base of Hill for Everest/Merkin combo:

    • Merkins with right leg up IC X15
    • Everest (Alternating Lunge Walks with squat in between) up the hill alternating lunge with squat in middle.  Run Down
    • Merkins with left leg up IC X15
    • Everest up the hill run down
    • Wide Merkins IC X15

    Thing 2

    Mosey to PIMP station for Route 66:

    Starting at first running man by PIMP station:

    • Body Bag Builders starting at 1 Body Builder with Plank Jack/Mountain Climber/Merkin upping 1 rep at each succeeding running man up to 11 Benches for a total of 66 reps.

    Complete core exercises, crunchy frogs, flutter kicks, and Peter Parkers all in cadence while we wait for the Six.

    Thing 3

    Mosey to Shelter for red hot chili pepper:

    • Right Leg Step Ups x 16; Incline Merkins x 12; Left Leg Step Ups x 16; Decline Merkins x 12
    • Right Leg Step Ups x 12; Incline Merkins x 8; Left Leg Step Ups x 12; Decline Merkins x 8

    We are done!  Count-off, name-o-rama, announcements, prayer.

    Thanks for letting me lead!