F3 New Orleans

Tag: Mud Bug

  • No babies at Tsunami

    Seven HIM showed up for this week’s installment of the Tsunami. After a brief disclaimer, we were off…

    Mosey across St Charles for warm up on the dewey, unkempt lawn in the shadow of Touchdown Jesus

    • 20 SSH IC
    • 10 Mountain climbers IC
    • 10 merkins IC
    • 10 Low slow squat IC

    Mosey up West Rd to gym deck.

    Up to the top taking the ramps backwards, and then forward on flats (with 2 burpees at each landing) 

    At the top: 

    • 10 merkins IC
    • 10 diamonds IC
    • 10 carolina dry docks IC
    • 10 widearms IC

    Down stairs and back out to West Rd.

    Mosey to Wolfpack Mountain. Taking the ramps, up to level 4 (backwards on the ramps, forward on the flats) with 2 burpees at each floor

    COP for:

    • 20 lbc’s IC
    • 10 right over left Boone lbc’s IC
    • 10 left over right Boone lbc’s IC
    • 20 bicycle IC

    Down stairs, outside and back to gym deck

    This time up stairs to the top, circle up:

    • 10 low slow squat IC
    • 20 jumping lunges IC
    • 10 sumo jump squats IC

    Down the ramps with 2 burpees at each floor

    Outside and back over to WPM

    Up stairs to the roof and down 1 level.

    • 10 merkins IC
    • 10 stagger left IC
    • 10 stagger right IC
    • 5 Diamonds

    Mosey down the ramps with 2 burpees at each floor…then modify into a Chinese downhill, free for all Indian run, pausing at the bottom for some plank work (R/L, 6”, J-Los)

    Hot mosey back to base for COT and take-out.

    Strong work today brothers. That was a smoker if I do say so myself. In addition to ~30 burpees and 150 merkins variants, we got in 3.6 miles, which helps those of us who are in last place for Run Ranger Run (ahem! Team HNJ). Now go enjoy that extra guilt-free slice of king cake and Paradise Park (#officalbeerofF3MardiGras).

    Until next time,

    ~Mariah xo

  • Rocky Balboa at the Birdcage

    Rocky Balboa at the Birdcage

    Pre-Thang

    YHC scoped out the AO the day before his Q. Glad he did. He noticed all the blocks hidden behind the Fountain of Youth were gone!!! Not sure who took them. Could it be Valerio, the killer Jaguar??? Could it be a Pax from Metry or Lakeview? With the blocks gone, YHC had to come up with another plan. 23 PAX managed to meet up on a moist, wet, humid, warm Wednesday morning in the middle of Feb. At 5:30, YHC gave his standard disclaimer and off the PAX.

    Warm-ups

    Moseyed to the band stand and did the following in cadence:

    SSHs x 20

    Windmills x 10

    Grass Grabber x 10

    Imperial Walkers x 20

    Then an easy mosey to the track within the Oak Alley and back to the Band Stand.

    The Thang

    Starting off behind the Band Stand surrounded by duck droppings, each Pax did the following:

    Round 1 – Rocky Balboa x 50 IC, climbed over the stage to the other side, slow Merkins x 10 IC, moseyed to the next light post within the Oak Alley with Plank Jacks x 20 IC, moseyed to the next light post with Peter Parkers x 20 IC, moseyed to the track with 10 burpees OYO. Moseyed on the track to the parking lot to the shelter then to the back of the Band Stand. (YHC originally wanted to stop by the Shelter to do exercises but was scared off by the Yoga ladies). YHC had to call an audible.

    Round 2 – Rocky Balboa x 40 IC, climbed over the stage to the other side, LBCs x 20 IC, bear crawled to the 2nd light post within the Oak Alley, Mountain Climber x 20 IC, moseyed to the track with 10 burpees OYO. Moseyed on the track to the parking lot then to the back of the Band Stand. (Yoga ladies were still at the shelter).

    Round 3 – Rocky Balboa x 30 IC, climbed over the stage to the other side. Burpees broad jump to the first light post. Then side hopped (switched sides halfway) toward the track. Then 10 burpees OYO. Moseyed on the track to the parking lot to the SHELTER!!!! Yoga ladies were gone by 6:05 a.m.

    Round of Mary & More

    Pax picked a spot on the benches at the Shelter and did the following in cadence:

    Slow Dips x 15

    Slow Derkins x 10

    Box Jumps x 20

    Dying Cockroach x 20

    Hello Dolly x 20

    Penguins x 20

    Flutter Kicks x 20

    Right Leg Step Up x 20

    Left Leg Step Up x 20

    Then moseyed through Oak Alley back to the Flag at 6:16 a.m.

    COT

    Count-O-Rama 23PAX, Name-O-Rama, announcements, intentions. We prayed for a safe Mardi Gras season. Thank You all again for the opportunity to lead. The Pax motivates me everyday to push harder than I would ever do on my own. SYITG

    King Kong

  • Tsunami

    Ten men gathered in the gloom at Audubon Park and after Seaman was done flirting with some would-be FiA gals, the disclaimer was delivered and off we went…

    Into park and circle up for Warm Up

    SSH, mountain climbers, windmills, squats

    Mosey around the track to the Drew Brees Playground for a quick circuit.

    2 rounds of the following:

    • 5 Pull ups
    • 15 Ab extenders on the swings (this was a crowd-pleaser)
    • 20 Dips

    Out to Walnut and up to St Charles, left to Broadway 

    Up Broadway, with 10 Diamonds at each cross street all the way to Freret (50 total)

    Right on Freret to the Tulane ROTC building and the beautiful, tall pre-taped pull up bars: 

    Pull up bars circuit x3 rounds

    • 5 pull ups
    • 10 hanging knee ups
    • 15 merkins

    Mosey out to LBC Quad for some Mary (and to test the winds for what meat and gravy was cooking this morning…alas, it smelled like they were just serving cereal)

    Flutter x15, Dolly x15, Russian Twist x15

    Mosey back out to Freret and along to West Rd

    Up Wolfpack Mountain stairs, with 20 Merkins at top and some LBCs, and then back down

    Over to the benches for 20 dips, 15 derkins, 20 dips, 5 derkins (shoulders are smoked at this point)

    Mosey back to base for 5 (nail in the coffin) burpees then COT

    Phew.  YHC was smoked!

    Strong work from the pax today…we didn’t cover as much distance as I expected (2.7m), but managed to bang out 140 or so merkins, 25 pull ups and a good amount of Mary.

    Tsunami is a month old now, and we’re getting 8-12 guys out every time…but we need Qs. There are open spots in March and April, so please sign up. It’s a great AO with lots of opportunity for being creative.

    Until next time, your friend,

    ~ Mariah xo

  • Backblast – 2019-02-16

    Another day aboard the Mothership. 23 PAX total.

    Attendees: Catfish, Highrise, Gabrielle, King Kong, Jesus Juice, Screw Top, Fracsac, Care Bear, Brown Eye, Organ Grinder, Tubbs, Angie’s List, Flipper, Rudy, Two Yutes, Dewey, Bongo, Mudbug. We had three FNGs. Welcome Scrapple, Da Crane, and Sunny D!

    Started the workout with a mosey to the lawn on the side of the museum. Ran some side straddle hop, arm circles, abe vigodas, and overhead claps to warm things up. Moved to plank position for Catalina wine mixers, plank jacks, peter parkers, and parker peters.

    From here we moseyed to the museum fountain for a Dora. Dora included 100 box jumps (on the fountain), 200 dips, 300 LBC’s, while partner hopped up the steps, did 5 merkins at the top, and hopped down.

    From here we moseyed back to the field for burpee suicides. These involved suicides with length of 2, 4, then 6 trees, with 5, 10, then 15 burpees at each end.

    From here we moseyed to the paddleboat dock for monkey humpers, squat jumps, and lunges. Followed these up with a lovely long round of Jack Webb.

    Moved to the grass to round things out with some Mary – Crunchy Frog, Penguins, Leg Lifts, American Hammer.

    Thanks to everyone who pushed through, this was a good one! Can’t wait till next time!

  • 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

  • Rocking around the clock

    YHC got back late Monday from a fun, party weekend in LA for the Grammys with the M. I met Weezer and learned who Cardi B is, and definitely had some demons to exorcise this morning. L.A. is great in doses, but it was nice to get back to LA. Enough of that though…after the obligatory disclaimer, we were off…

    Warm up mosey down to Walnut and back over to Cowan Circle for:

    SSH, Imperial Walkers, Peter Parkers, Merkins, Parker Peters

    Up West Rd to Freret and over onto Tulane campus, to LBC quad for the main event: Rocking around the Clock

    Starting in the middle of LBC Quad with 20 LBCs in cadence, followed by exercises at the sides and corners, and more LBCs each time we get back to the middle

    Starting with 20 Squats at 12 o’clock >

    20 Merkins at 2 >

    20 Jump lunges at 3 >

    20 Dips at 4 >

    20 Diamonds at 6

    20 Plank jacks at 8

    20 Derkins at 9

    20 Wide arms at 10

    Back off campus and back over to the smelly side of Freret, stopping for squats to collect the 6.

    Up the Loyola Recreational Sports Complex deck (baby wpm?), 5 burpees at the top and back down.

    Over to (big) Wolfpack Mountain, up the stairs with 5 burpees at the top and back down

    To the Benches!

    20 step ups

    20 dips

    10 derkins

    Mosey back to the virtual flag for COT.

    We got in 3.6 miles and some solid upper body work today, as well as ample mumble chatter about the deliciously sweet smell of biscuits and gravy in morning air, the foul smelling Loyola parking decks and how the quad at Tulane is called “LBC Quad” (no idea why, but obviously we did a ton of LBCs there).

    The weather was looking dicey this morning and we didn’t know what was in store, so t-claps to the 7 braves souls who turned up for another edition of Tsunami. I hope it didn’t disappoint.

    Until next time…your friend, Mariah.

    Xo 

  • WPM or Angry Wave – Your Choice

    So, YHC correspondent has been pretty busy having started and new gig and trying to ramp up as quickly as possible so I apologize in advance for the lateness in this backblast.

    This morning would not only mark my one year anniversary of F3, but also the start of a new AO “The Angry Wave” . This AO name is in reference to the school mascot of the other school on St Charles Ave, Although there was much mumblechatter that it sounded like a STD, Which seemed appropriate with our F3 Urologist – Tinkles taking the first Q. I gave the usual disclaimer, Tinkles gave his announcement for Angry Wave that it would be an all running beatdown and the PAX split up and we were on our way. Interesting coincidence – Tinkles was the Q of my first F3 workout.

    I had a plan in my head of what I wanted to do but that went out the window when I arrived to see the Park and Street car line were ponds from the overnight rain. So we moseyed toward Walnut and then back down the Avenue to our favorite spot of grass next to Holy Name Church.

    Warm up

    SSH x 20

    Hillbillies x 20

    Grass Grabbers x20

    Mountain Climbers x20

    Fwd/Rev Arm Circles x10 each way

    Thang 1 BLIMPS around the Horseshoe – This was supposed to be down the Ave – which was what we did my first workout…

    Burpees X5, Lunges x 10 Imperial Walkers x15, Merkins x20, Plank Jacks x25, Squats x30 While running around the horseshoe.

    Thang 2 Mosey to the Circle on Loyola’s Campus

    Right Leg Step Ups x15

    Dips x10

    Left Leg Step Ups x 15

    Dips x10

    Bulgarian Split Leg Squats x15 R Leg up

    Dips x10

    Bulgarian Split Squats x15 L Leg up

    Mosey to the base of the Mountain

    Thang 3 – Dirty Mac-Dulla Mountain

    Trying to come up with something original I had scoured the Exi-con found this version of an Indian Run that sounded good but on paper but was kind of a cluster F. First guy in line drops and does 5 mekins and planks till the last guys passes him, then yells “6” to let the first person know to drop and start merkins.(Problem – 2 lines – so too many “6” being yelled out.

    At second floor landing Merkins x10, Low slow Squats x10, Dying Cock roach x10, Run up to 3rd level landing

    3rd level – King Kongs x10, Bobby Hurleys x 10, LBC’s x10, Run up to 4th level

    4th level – Diamond Merks x10, Monkey Humpers x10, American Hammer x 10, Run up to 5th level

    5th level – Burpees x10, Lunges x10, Freddie Merc’s x10

    6th level – Merkin x10, Squats x 10, Penguins x10 With it raining and running out of time we did not proceed to the the top.

    Flutter kicks x 15, Some other Mary I cant remember at this time. Then Mosey back to the Flag to meet back up with the Angry Wave guys. They put in about 5 miles, running around the park, to the levee, down the levee to Oak St. back up to Carrolton, and back down the Aveto the Flag

    Count-o-Rama, Name-O-Rama. 2 FNG’s – Welcome Grimace and Da Cuzan (He’s Da Parishes cousin) Prayed it out.

    I am so very thankful for starting F3 a year ago and am so much better for it. F3 has changed my life in so many ways. I am healthier, and more fit than I have ever been in my adult life. I have been presented opportunities professionally that would have never happened with out the fellowship of F3. I never thought on that first cold Feb morning that I would ever lead one of these workouts and now I do on a fairly regular basis. Thank you all for pushing me, motivating me, and always pulling me up even when I was the “SIX” for those first few months. I am forever indebted to you my F3 brothers! Always a privilege to lead this group of High Impact Men in the gloom. Thank you for the opportunity to lead! SYITG!

  • The Back Nine

    After some last minute scouting, YHC pulled up without a minute to spare. The disclaimer was given, including a word of caution about possible broken ankles, and we moseyed to the Great Lawn for the warm-up

    Warm-Up

    This month is Run Ranger Run and every yard counts, so YHC forwent the customary circle warm-up and chose to go old school Jr. High football style:

    High Knees, Butt Kicks, Karaoke left, Karaoke right

    The Thang

    We divided up into 5 teams of 4. Each team received a baseball and were provided the simple rules of Rarájipari – You must kick the baseball to the Foundry. One team member can kick it the whole way or you can pass between team members. First team to the Foundry wins.

    At the Foundry we all found some pull-up space for the Bern ‘n Burp – keep your chin above the bar as long as you can. When you drop out, do 10 burpees and take a 10 second rest. Repeato until time is called. Most of us got in 3 or 4 rounds.

    Rarájipari under the 610 overpass to Zachary Taylor Drive.

    From there we moseyed to the football field between Grow Dat and the Dog Park. 100 yard Bear Crawl

    Next we moseyed to the 9th hole of the frisbee golf course for The Jack Nicklaus. Starting at the 9th hole tee box, sprint to the 9th hole (or whatever you call the contraption that you throw the frisbee into). At the 9th hole, do 9 merkins followed by 9 air presses. Then walk to the 10th hole tee box and sprint to the 10th hole where you do 10 merkins and 10 air presses. Continue this through the 16th hole. We repeated the 15th and 16th holes.

    Rarájipari to the port-a-potties on the backside of the track.

    On the track – 600m run as hard as you can.

    Mosey back to the flag

    NMM
    • Mistake #1 – We arrived at the flag late. How late? More than 3 minutes, less than 35. I don’t really know. I wasn’t using a watch. I was wearing one, but I wasn’t using it.
    • Mistake #2 – Quiche wasn’t with us.
    • Mistake #3 – It took me a minute to realize Quiche wasn’t with us anymore. Fracsac went out to find him. Somehow in the 30 seconds we had been standing at the flag, Frac forgot where we had come from and ran off in the wrong direction. Meanwhile, rumor has it that Quiche had accidentally locked himself in one of the Rock ‘n Roll Port-a-lets. Fortunately all City Park Roads lead to the Port-a-lets on the backside of the track. Frac finally made it there and through brute strength was able to free Quiche. Both returned to the circle, smelling of excrement and unwilling to speak about what had happened.
    • Mistake #4 – While playing Rarájipari on the way to the track, I mentioned to my teammates that we shouldn’t tell the groups ahead of us that they should take the street to the right up ahead. As the Q, I am apparently supposed to be taking care of the pax and so I received some instant F3 karma when the sidewalk rose up and tripped me. It felt like a pretty spectacular fall.
    • We had one FNG – Scrub. He came out on his own. I wasn’t paying close attention, but I believe a medical resident at Tulane mentioned F3 to Scrub while he was there being treated for a virus he contracted in South Central Jersey.
    • We ran a lot. It was at least 4 and half miles, no more than eight.
    • Rudy met us for the circle of trust. He’s just in it for the fellowship.

  • 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.

  • Winter is Not Coming

    Welcome to a balmy February morning and the second installment of the Tsunami AO.

    Start out with disclaimer and then we are off to the lawn in front of touch down Jesus. Stretching warm up with the rare counting, in cadence no less, of windmills.

    Then off the the corner of St Charles and Calhoun.

    3 x 20 cross fit merkins oyo

    3 x 20 air squat with 2 air press at the top oyo

    3 x 20 v-ups oyo

    5 burpees with ascending merkins

    20 count and we are off the to the benches by WPM.

    25 dip oyo

    25 derkins oyo

    25 incline merkins oyo

    5 burpees with ascending merkins

    10 count and off to the middle mountain

    Lung walk up incline to second floor then 50 lbc oyo

    Run to the next level and bear crawl up the incline to the third floor then 50 dying cockroaches oyo

    Mosey to next level and sprint up incline, to fourth floor, then 30 leg raises oyo

    Mosey back to the bottom.

    Mosey back to lawn by touch down Jesus then ring of fire with 5 burpees as the count while holding Al Gore.

    Mosey back to the flag, count off, name-o-rama, announcements, intentions and prayer.

    Thanks to everyone who showed up and for letting me lead.

    86