F3 New Orleans

Tag: Mr. Rogers

  • Bones VQ

    20 Men gathered in the gloom on Monday February 25th to join Bones on his VQ

    Warmup:

    Run the loop to the bandstand. 19 Sidestraddle hops. 10 Forward Arm Circles. 10 Backward Arm Circles. 20 Peter Parkers. 20 Parker Peters.

    Run down Oak Alley with ascending burpees at each lightpost 2-4-6 then bearcrawl to the track.

    Run to the zoo, 10 windmills, 20 hillbillies, 20 imperial walkers.

    The Thang:

    Dora The Explorer: 100 Dips, 200 Jump Lunges (2 is 1), 300 LBCs, 10 Murkins to finish.

    Run to levee: 7s with Burpees and Jump Squats

    End at the Flag with Protractor, 20 Freddie Mercuries.

    How could I forget to tag Nip/Tuck, the one who EH’d me into this whole deal in the first place?? This has been addressed, thanks to my man for changing my life.

  • Chilly, wet and windy, but no farts

    It was a cold, wet and windy morning at The Skinny. I broke my own rule of long-sleeve shirt when the temp is below 57. At 56 with some strong wind and light drizzle, I immediately regretted my short sleeves. Being the wuss that I am, we started under the pavilion with a warm-up and nine rounds of tabata. Russian twists, squat jumps and Peter Parkers got our blood flowing and let the drizzle die down. We may have annoyed a couple of ladies on yoga mats, but nobody farted, so it was a win overall. We then headed to the track for six sprint/jog running man intervals before stopping at the pull-up bars. We did a round of pull-ups, high knees, burpees and squat jumps before another six sprint/jog running man intervals. We then hit another round of tabata before doing an Indian run back to the start. One more tabata there before heading back to the pavilion for some alternating step/power-ups and dips. We finished right on time at 6:15.

  • Run Mountain Run

    37 Pax showed up on this cool Friday morning for some fitness and fellowship. YHC was leading a run up the mountain, and 86 lead the Angry (Tepid) Wave for some miles around the Tulane and Loyola campus. The usual disclaimer and off we go.

    We started with our usual jog, making a short loop down St. Charles Ave and back to the horseshoe lawn at Touchdown Jesus. There we circled up for our warm-up COP:

    SSH x 20 IC, IW x 20 IC, Peter Parkers x 20 IC, Windmills x 10 IC, Arm Circles 10 Forward 10 Backwards IC, Mountain Climbers x 20 IC

    Next we moseyed to the bottom of Wolfpack Mountain. The entire Pax ran up the mountain, forward running on the inclines, side-hopping the ends, and back peddling the staright aways. Once at the top, a COP with Merkins x 10 IC, Penguins x 20 IC, Left leg cross over Merkins x 10 IC, Dying Cockroach x 20 IC, Right leg cross over Merkins x 10 IC.

    At the top of the Mountain, we knocked out some Dora 1-2-3. Apologies to the Pax, as YHC misjudged the amount of time Dora would take. We split into pairs. One Pax ran down the stairs one floor and back up the ramp, while the other Pax exercised. 100 Floyd Mayweathers, 200 Squats, 300 LBC’s.

    We ran down the stairs to hit the park benches. Left leg step-ups x 20 IC, Dips x 20 IC, Right leg step-ups x 20 IC, Dips x 15 IC.

    We moseyed to the quad for a couple quick sprints. Sprint the quad, 10 Merkins, sprint the quad, 10 Merkins. Then we moseyed back to the flag for the finish.

    86 lead his Pax on a 5 mile run to Yulman stadium and back, hitting all 3 mountains along the way.

    Count off (37 Pax today!), Name-o-rama, announcements, intentions, and a prayer. I am truly grateful to have F3 Nola in my life. You guys are good friends, and you push me and hopefully make me a better man. Thanks for letting me lead today.

    Walleye

  • Flatulence Friday

    After Tinkles started talking crazy about 5 miles & three garages, most the PAX followed YHC to the touchdown Jesus for our first COP:

    SSH x20, MC x20, HB x20, PP x20, SJ x20

    Moseyed to the mountain:

    Indian Run to the top

    2nd COP:

    Flutter kicks x20, Hello Dollys x20, PP x20, shoulder-tap merkins x15 & Real Freddies x20

    Moseyed to the incline:

    10 shoulder-tap merkins run down the incline followed by 10 burpees then backwards run up the incline, repeat twice and on the third time bear-crawl up the incline

    Plank-o-rama while we wait

    Moseyed down the stairs to the benches:

    RLSUx20, Dips x20, RLPU x20, Incline Merkins x20, LLSU x20, Dips x20, LLPU, Decline PP x20 followed by 5 decline merkins

    Finished at touchdown Jesus with 20 Russian twists

    Back to flag for count off, name-o-rama & prayer

    Stop eating beans & roadkill on Thursday nights!

  • It Was a Ducky Kind of Morning

    After the disclaimer and a quick announcement about my tweaked knee, we took a short mosey disrupting the breakfast of about 500 whistling ducks and settled in for warm up in front the bandstand. The PAX did the following exercises:

    SSH -25

    Self Love – 10

    Arm Circles Forward – 10

    Arm Circles Backwards (Seeman style cadence) – 10

    Imperial Walkers – 20

    The PAX then moseyed to the track where we performed alternating Running Man sprints until we hit the pull up bars. At the pull up bars the PAX split into 5 groups and rotated through the following stations.  The pull up station had the count.

    Pull Ups – 12

    Burpees

    Plank Jacks

    Hillbillies

    Mercans

    The PAX again gathered at the track where we again did alternating running man sprints to the fountain at the front of the park. Once there, we grabbed some bench and did the following exercises:

    LEft leg step ups- 20

    Derkins – 12

    Right leg step ups – 20

    Irkins – 12

    Dips – 20

    The PAX moseyed on there own to the bridge for a short lived MARY

    Ammerican Hamers – 20

    Penguins – 20

    Wife Pleasers – 20

    We proceeded to mosey back to the flag for COT. We welcomed one FNG, Mr. Rogers,  into the fold.  For those counting RRR miles we finished at 2.68 miles.