F3 New Orleans

Tag: Mariah

  • Backb-LAST

    Who knew when we posted Monday AM that would be the last Skinny for awhile? Not me. I texted Hawg on Sunday night to make sure we were good still fighting the good fight and I felt reassured. Monday’s beatdown was healthy socially, mentally and physically. We kept our distance. We got the work in. By Monday night group sizing had been reduced to 10 or less. Some saying that the family unit was big enough-shouldn’t get any bigger than that. Monday night at 730. Hawg called me again and this time we both knew that we had to shut it down. F3 sites around the Nation were shutting down -so that we can do the right thing and be good citizens. PRactice what we preach and live 3rd. So we now have a F3 hiatus. So for now and for Uptown NOLA this is the Last Backb-LAST. Until we can gloom again.

    El Wire was the Q – Wire and Jingle Vader are technologically challenged – I wanted to record this last workout for posterity – so I will pen El Wire’s Q.

    Circle UP-

    Jack OFF – ssh x 20, seal jack, plank jacks, smurf jacks x 20

    Then we mosey’d to the bandstand/oak alley.

    At the alley. We had a MERK station by bandstand – run to row bars and do Burpees, run along the track to pull ups for VUPS then run through parking lot to the tables and do DIPS. We started round one with 10, round 2 with 15, round 3 with 20, round 4 with 20, backdown to 15, and then we finished before we could continue the cycle.

    Nice Q El Wire – thanks for stepping up. Fingers crossed that when Covid-19 is done that you will finally start writing some BBS.

  • Death Star Trench Run #3

    DSTR #3 is in the books. I think last year we started earlier but after some reflection I think 630 is a good time. We had a nice run. 17 pax sunny very comfortable. Total CHAOS on the neutral ground.

    A good 6 miles at a 9 min pace. Choot Em on bike!

    A solid run with plenty to look at!

  • 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

  • 7 Of Diamonds

    A traditional Tsunami Beatdown.

    8 Pax gathered in the humid gloom.

    After a disclaimer we ran to the circle of power for a warmup:

    SS Hop x 20, Self Love x 10, Imperial Squat Walker x 20, Open the Gate x 10.

    We then ran to the Green Grass of the Tulane quad for a 7 of diamonds:

    We did each exercise at each corner:

    7 Burpees, 14 Merks, 21 Tin Snips, 28 Squats, 21 Tin Snips, 14 Merks, 7 Burpees.

    Mariah finished first and lead Mary.

    Back to the flag for COT and Prayer.

  • 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

  • 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

  • Into the warm winter gloom we go…

    Tsunami 12/10/19

    I wondered how many people would show up after the F3 Christmas Party, but around 5:28 several figures emerged through the humid, warm fog and after a quick disclaimer off we went.  

    Into Audubon Park for a quick warm-up on the track: SSH, IW, Squats, Peter Parker, Mountain Climbers, Merkins

    Run track to Drew Brees Playground for circuit #1

    • Ab extensions on the swings x10
    • Diamonds x10
    • Jump squats x10
    • LBC x20
    • X3 rounds

    Back to the track and run full loop of the park, around to playground at Expo/St Charles, picking up Crimson from F3 Carpex who had looped in with our local FiA contingent

    Circuit #2 at Playground:

    • Merkins on balance swing/surf thing x10
    • Split-arm Pull ups x10
    • Derkins on swing x10
    • X3 rounds

    Across St Charles and over to WPM

    Run up to the top of Wolfpack Mountain with 5 merkins at each end (10 merks/floor – 7 floors)

    Back down stairs and back to COT

    Summary:

    • 3.5 miles 
    • 180 merkins/variants
    • Creative use of playgrounds

    On our dark run around the park, we passed many a runner and frightened dog walker until one group yelled out “hey, are you F3?”  Why yes ma’am, we are!  Our F3 brother from Raleigh/Carpex, Crimson, had arrived late and in a new town, standing outside a dark park without any sense of where might be, he’d looped in with a couple of lovelies from FiA and was enjoying a nice morning jog.  He joined up and we kept at it.   We kept up the pace today and covered some ground – strong work from everyone. 

    Until next time

    Xo Mariah 

  • 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…