F3 New Orleans

Tag: misty mountain

  • Pre St. Party’s Day – from Almonaster

    Pre-St. Patrick’s Day Celebration!

    PAX:

    – Almonaster
    – Old Bay
    – Chiquita
    – King Kong
    – Couch
    – Gabby
    – Willie
    – Douille
    – Subprime

    Mosey to Tulane breezeway by Freret

    Warmup:

    SSH – 10 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.
    Wall Crawl Incline Merkins – 10 IC – Switch halfway
    Right Leg Step-up – 10 IC
    Leg Lifts – 10 IC
    Take a Lap.

    Submarine Merkins – 10 IC
    Left leg Step-ups – 10 IC
    Flutter Kicks – 10 IC
    Take a lap.

    Dips – 10 IC
    Squats – 10 IC
    Box Cutters – 10 IC
    Take a lap

    Partners – all of the ledge holding feet.
    Air Crunches – 10 IC
    Air Twists – 10 IC
    Air hangs – 3 sets at 20 seconds

    Mosey to the Newcomb Building

    Steps – Run to the top
    Hops – to the top
    Repeat

    Mary
    Mosey to the building with the swings.
    LBC’s – 20 IC
    Freddie Mercuries – 20 IC
    Hello Dolly’s – 20 IC
    Douille’s – 20 IC

    Back to flag!

    Thanks for the opportunity to lead!

  • Frost, Icy, Misty Mountain – from Willie

    After the standard disclaimer in 24 degree (feels like temp) weather, I connected my bluetooth speaker, and hit shuffle on my F3 playlist. My standard music rules apply. Any of the PAX can declare a skip at anytime, resulting in 10 burpees for the entire PAX. There are no back to back skips, so skip wisely. The Pax moseyed across St. Charles Ave. for a warm up in Loyola’s Rosy Palm Court. Warmup exercises were in cadence:

    SSH x20, Imperial Walkers x20, Hill Billys x20, F/B ArmCircles x10, Grass Grabbers x10… After warm up we proceeded to the base of the Big Mountain.

    Once at the base of the Mountain, the PAX did Hurpees (hand release burpees) on both sides of each level of the Mountain until reaching the top. On level 3, Yanni popped up on the playlist, we had a skip, and the Pax added 10 burpees the the 5 hurpees.

    After completing Hurpee Mountain, we went down to level 6, partnered up and did a DORA 100,200,300, Squats, LBTs (1 is 1) and, Rocky Balboas (2 is 1)

    We wrapped up the workout in a circle of MARY with each PAX choosing an exercise until it was time to head back to the flag all to the sounds of Mardi Gras music.

    COT ensued…It is always a privilege to lead this group of men!

  • WWGD – What Would Gabby Do? – from Willie

    I checked my phone one last time before going to bed Friday night, only to find Gabrielle looking for someone to take his Q at Misty Mountain in the morning. I decided to help a brutha out! I was not feeling particularly creative, so I designed the workout based on what I thought Gabby would do. We started with a warm up beneath the Oak trees in front of Tulane University… All in cadence.

    SSHx20, Arm Circles F/B x10, Imperial Walkers x20, Grass Grabbers x10
    I cant believe I forgot the Open Gates and Toy Soldiers. That was a miss on my part!

    After a mosey to the base of the Mountain. We knocked a a Route 66 of Burpees starting with one rep on the bottom, and ending with 11 at the very top, adding one rep per side per floor. Gabby loves him some Route 66!

    We then made our way down to the benches for the R/L leg power ups, incline and decline merks and dips. Chiquita very astutely pointed out that Gabby would demonstrate each exercise and give a long-winded description of each to the PAX. So i did my best Gabby impression. Judging by the laughter that ensued, the PAX thought it was a very uncanny impression of Gabby!

    We ended the Gabby experience at Rosy Palm Court with low slow squats (butts hitting the bench) in cadence x15, and Mary with each PAX leading an Ab exercise. On our mosey back to the flag, Subprime pointed out that Gabby’s shirt is waaaay tighter than mine, and we were actually headed back to the flag on time…

    We ended with COT and cawfee under the oaks in Audubon Park.

  • You’re In on the Mountain – from Sea Man

    Gray Georgian sky’s upon the mountain hung.
    With no sign of blue The Victors could not be sung

    Four mighty men and a four legged friend began the year anew
    Off we trotted to Gibson’s glade all covered in the misty dew

    A circle we made and flaid we did!
    My four legged friend found no joy
    In search of relief the kanine saw his ploy

    “Imperial Walkers” barked the Q

    With stealy eyes my kanine what he need to do
    To Doouie he leaped toward and would not head
    In cadence did his leg raise!

    “Parker Peters” barked the Q

    Into the grass dove Douie with no phase!
    1,2,3, Douie’s in year un!

    The pax separated I with my ruck and they with their charge
    To the mountains we would move with Dignhy and his barge

    Up to the skies we surged
    Hope our sins would be purged!

    Burpees on the turn
    To the heavens our legs would burn

    Back down to earth
    The place of our birth

  • You’re In on the Mountain – from Sea Man

    Gray Georgian sky’s upon the mountain hung.
    With no sign of blue The Victors could not be sung

    Four mighty men and a four legged friend began the year anew
    Off we trotted to Gibson’s glade all covered in the misty dew

    A circle we made and flaid we did!
    My four legged friend found no joy
    In search of relief the kanine saw his ploy

    “Imperial Walkers” barked the Q

    With stealy eyes my kanine what he need to do
    To Doouie he leaped toward and would not head
    In cadence did his leg raise!

    “Parker Peters” barked the Q

    Into the grass dove Douie with no phase!
    1,2,3, Douie’s in year un!

    The pax separated I with my ruck and they with their charge
    To the mountains we would move with Dignhy and his barge

    Up to the skies we surged
    Hope our sins would be purged!

    Burpees on the turn
    To the heavens our legs would burn

    Back down to earth
    The place of our birth

  • Misty Mountain! 10-30-2021 – from Almonaster

    Pre-Halloween and Anniversary of my 1st Q!

    PAX:

    – Big Willie
    – King Kong
    – Willie
    – Jingle Vader
    – Almomaster

    Warmup:

    Mosey to Tulane breezeway by Freret

    Warmup:

    SSH – 10 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Balance on 1 foot for 10 seconds.
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Mosey to the Grotto.

    Incline Merkins – 10 IC
    Right Leg Step-up – 10 IC
    Leg Lifts – 10 IC
    Take a Lap.

    Submarine Merkins – 10 IC
    Left leg Step-ups – 10 IC
    Flutter Kicks – 10 IC
    Take a lap.

    Dips – 10 IC
    Squats – 10 IC
    Box Cutters – 10 IC
    Hello Dolly’s – 10 IC
    Take a lap

    Mosey through Tulane Quad to see Game Day!

    Mosey to the Mountain

    Starting at first level platform to top Backpedal each ramp
    Merkins – 30 OYO (Decrease by 5 each level)
    LBC’s – 30 OYO (Decrease by 5 each level)
    Repeat each level up to 15 and then down. Skipped (10) due to time constraints.

    Back to flag!

    Thanks for the opportunity to lead!

  • Misty Mountain – 7-3-2021 – from Almonaster

    Tulane Library!

    PAX:

    – King Kong
    – Moist
    – Willy
    – Chiquita

    Warmup:

    Mosey to Tulane breezeway by Freret

    Warmup:

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

    The Thang:

    Mosey to the Library.

    Incline Merkins – 10 IC
    Dips – 10 IC
    “DD’s” Daredevil Decline Merkins – 10 OYO
    Rinse and Repeat.

    Take a Lap.

    Right leg Step-up – 10 IC
    Squats – 10 IC
    Left Leg Step-up – 10 IC
    Rinse and Repeat

    Take a lap.

    To all, legs hanging off of the ledge.
    LBC’s – 15 IC
    Flutter Kicks – 15 IC
    Box Cutters – 15 IC
    Hello Dolly’s – 15 IC
    Douille’s (Russian Twists) – 20 IC

    Mosey to Tulane Quad

    Ring of Fire – Merkins – 10
    Gator Roll – 10 OYO
    Ring of Fire – Merkins – 10
    Burpees – 10 OYO

    Back to Flag
    COT
    Birthdays
    Anniversaries
    Announcements,
    Intentions
    Prayer

    Thanks for the opportunity to Lead!

  • Catfish of the Mists – from Catfish

    Great get-together this morning with 12 PAX at the Misty Mountain.

    Started by moseying over to the lawn across from the audubon entrance. Warmed up with Abe Vigodas (Windmills), Grass Grabbers, and a hearty round of the Motivator.

    Moseyed over to the base of the mountain for some plank action: Peter Parkers, Shoulder Taps, Parker Peters. Split into two lines for Indian Run at the top.

    At the summit – nice long round of Bat Wings to heat up the shoulders. Brief rest, then 15 burpees OYO. Attempted to follow it up with a Dora 1-2-3, but turned into a Dora 1-1-1 with 100 Catalinas, 100 jump squats, and 100 flutter kicks (2 is 1). Non-exercising partner did a “vertical loop” down the stairs, across the lot, then back up.

    Moseyed back to flag for CoT.

  • Misty Mountain – Merkins and Burpees! – from Almonaster

    A good day to tackle the Mountain!

    PAX:

    – Blowout
    – Erecter Set
    – King Kong
    – Almonaster

    Mosey to Palm Circle.

    Warmup:

    SSH – 10 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Mosey to Benches

    Incline Merkins – 10 IC
    Right leg Step-ups – 10 IC
    Dips – 10 IC
    Left leg Step-ups – 10 IC
    Rinse and repeat

    Mosey to the Mountain

    Starting at first level platform to top

    Backpedal each ramp
    Merkins – 30 OYO (Decrease by 5 each level)
    LBC’s – 30 OYO

    Repeat each level to Top of the Mountain

    Top of Mountain

    SSH – 20 IC
    Squats – 10 IC

    Down the Mountain to bottom

    Burpees – 10 OYO (Decrease by 1 each level)
    Hello Dolly’s – 20 IC
    Freddie Mercuries – 20 IC
    Flutter Kicks – 20 IC
    Box Cutters – 10 IC
    Russian Twists (Douille’s) – 20 IC
    Made it to 6 Burpees before time expired.

    Back to Flag
    COT
    Birthdays
    Anniversaries
    Announcements,
    Intentions
    Prayer

    Thanks for the Opportunity to Lead!

  • Mardi Gras at the Misty Mountain! – from Almonaster

    Tackling two Mountains for Mardi Gras!

    PAX:

    – Subprime
    – Almonaster

    Warmup:

    Mosey to Tulane breezeway by Freret

    Warmup:

    SSH – 10 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Balance on 1 foot for 10 seconds.
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC
    Peter Parkers – 10 IC

    The Thang:

    Mosey to 2nd Mountain

    Rocky Balboas – 20 1is1 OYO
    Merkins – 20 IC
    Squats – 20 IC
    Wife Pleasers – 20 IC
    Rinse and Repeat

    Mosey to Benches

    Incline Merkins – 20
    Right leg Stepups – 10
    Dips – 20
    Left leg Stepups – 10
    Rinse and repeat

    Mosey to First Mountain

    Core every two levels

    Backpedal each ramp
    LBC’s – 40 OYO
    Freddie Mercuries – 40 OYO
    Fkutter Kicks – 40 OYO

    Top of Mountain

    Burpees – 10 OYO
    Spiderman Wall Crawl
    10 starting with right hand OYO
    10 Starting with left hand OYO

    4th Floor down the mountain

    Hello Dolly’s – 40 OYO

    Back to Flag
    COT
    Birthdays
    Anniversaries
    Announcements,
    Intentions
    Prayer

    Thanks!