F3 New Orleans

Tag: Mulligan

  • Lest we forget

    It was my honor to lead a great group of men this morning as we recognize, remember, and celebrate our Veterans. Whether in times of war or peace, those who have stepped up to serve our country deserve the recognition and praise of all those who call this wonderful country our home. My sincere gratitude and lots of prayers go to all the Veterans of the past, present, and future.

    Disclaimer and Mosey to Warmup:

    In Cadence: SSH X 20, Windmill X 10, Grassgrabbers X 10
    Peter Parkers X 15, Mountain Climbers X 15
    Forward Arm Circles X 10, Reverse Arm Circles X 10
    *Sufficiently lathered in the humid air…we moseyed to the train tracks and levee.

    The Thang:

    11’s consisting of 8 Count Body Builders at the bottom of the levee with Jump Squats at the top.
    Start with 10 X 8 Count BBs then to the top for 1 X Jump Squat, then
    9 and 2, 8 and 3, etc. All the way down to 1 and 10.
    *On your own: Little Baby Crunch and Little Baby Twist til the 6 finished up.

    Another mosey led us to the statue in front of the zoo for some partner work. Each group was responsible for 300 total reps completed via 5 rounds of: 20 WWII Sit Ups, 20 Merkins, 20 Bonnie Blairs. While one partner repped it out, the other partner ran a short loop in front of the Zoo. Partners switch out and pick up the count.

    To close we circled up on the field in front of the zoo for some Mary:

    In Cadence: 20 X American Hammer, 10 X Penguin, 10 X Box Cutter, 20 X Dying Cockroach, and On your own X 20 WWII Sit Ups.

    Back to the flag for some light plank work, then Count-o-rama, Name-o-rama, announcements and intentions.

    Seaman will be Qing a Sunnyside on Thanksgiving Day @ 8:00am, Drew Brees Playground.

    Prayers were offered up for spoken intentions, silent intentions, and all of our Veterans.

    Gentlemen, thank you. As always, stepping up to the Flag at 5:30 finds me one way and stepping away from it at 6:15 finds me a little better.

  • Thirsty Thursday

    The mid-August air was heavy, but the feet were fast and light this morning. Nine of us gathered for a choice between two routes, each with a midway convergence on some cold refreshing water that had been placed strategically for these PAX to indulge in. Or you could show up late, play your own version of “catch us if you can” and join us back at the flag for the COT.

    As usual it was a great run. Some fast times this morning despite the deep Southern August air. Thank you for the chance to lead this beatdown, and thanks for trusting the route. Motivated and inspired by all…always.

    Our thoughts and prayers to all the families starting back to school, and of course for all the intentions that weigh on the hearts of the F3 family.

    Thank you to F3 Nation for being there for all of us.

  • Ascend and Launch (WPM 2020-08-14)

    Another excellent morning on the mountain with 24 PAX: Angie’s List, Chowdah, El Wire, G Spot, Jingle Vader, Moana, Mulligan, Sandbar, Wipeout, Eager Beaver, Gabrielle, Dry Socket, Quincy, Squeal, Shurly, Jadaveon, Tube Steak, Bad Moon, Mr. Peabody, Seaman, Bones, Shocker, Tinkles, Catfish (Q).

    Started with a mosey over to the base of the mountain. Warmed up with arm circles (both ways), Windmills (Abe Vigoda), Grass Grabbers, and SSH. Assembled at the base for the ascent.

    First leg was 10 burpees, run backwards up the first two inclines to the first flat. Planked and waited for the six with peter parkers.

    Second leg was 20 bonnie blairs, bear crawl to about the stairwell entrance, mosey to the incline, then backwards run to the next flat. Planked and waited for the six with Parker peters.

    Third leg was 30 merkins, duck walk to about the stairwell entrance, mosey to the incline, then backwards run to the next flat. Planked and waited for the six with shoulder taps.

    Fourth leg was 40 flutter kicks (one is one), crab walk to about the stairwell entrance, mosey to the incline, then backwards run to the next flat. Planked and waited for the six with Floyd Mayweathers.

    Fifth leg was 50 squats, crab walk to about the stairwell entrance, mosey to the incline, then backwards run to the next flat. Planked and waited for the six with Floyd Mayweathers.

    Sixth leg was 60 LBTs (one is one), bear crawl to the top of the mountain.

    Continued with Jack Webbs up to eleven, then did an excercise called Failure to Launch (hold Al Gore while Q counts down from 10, then get a solid jump up with knees to the chest.

    Took the stairs back down to the base, circled back up for some Catalina Wine Mixers. Back to the flag, finished out with a solid 2.5 minutes of 8-count bodybuilders.

    Excellent workout with a nice big group. Thanks to all who attended!

  • Opportunity Q

    Today’s Q-less AO provided someone an opportunity. As luck would have it, I took it. Perhaps feeling guilty of “fartsacking” it last week, perhaps knowing I haven’t seen the Q sheet since June…a quick “I’ll take it” at 5:31 and we were off..

    Disclaimer and mosey to the Kickball field in front of the Zoo for the warmup: SSH X 20, Hillbilly X 20, Mountain Climbers X 20, Peter Parker X 20

    The Thang Part 1:

    Mosey to the front of Zoo staring down the driveway towards Magazine St.

    Complete a lap of the driveway in a figure eight manner, forward run on the downtown side of the driveway, complete 10 burpees on the way down, backwards run on the uptown side of the driveway, complete 10 squats on the way back. Rinse and repeat for 15 minutes. Most of us completed 3 laps, some 4.

    Part 2:

    Grab some bench at the front of the Zoo…Right Leg Step Up X 15, LLSU X 15, 10 Incline Merkins OYO, Right Leg Power Up X 15, LLPU X 15, 10 Decline Merkins OYO, Bulgarian Split Squat (Right Leg) X 15, BSS (Left Leg) X 15, 10 Wide Merkins OYO

    Next we gathered for some Mary.

    LBC X 25, Flutter Kick X 25, Dying CockRoach X 25…Short Jog

    Real Freddie Mercury X 25, Nolan Ryan X 15, Sandy Koufax X 15, Jog to the Kickball Field

    Part 3:

    Merkin Ring of Fire…10 reps (ring of fire begins on 5)…3 total rounds.

    Back to the flag for Count-o-rama, Name-o-rama, announcements and intentions.

    Announcements: Q-Source Tuesday at the Felipes near Tulane. 7pm pre-discussion gathering, 730 discussion…check Mumblechatter for Zoom info. Also, on Tuesday the 18th the Q Source Meetup will involve a run with the 504th running group. Check Mumblechatter for details. TClaps to those who joined the meetup with Black Men Run and Son of a Saint on Saturday. Hoping to hear about more opportunities with BMR and SOAS in the future.

    Intentions: Continue to strive to be the best version of yourself everyday. Your community needs you…especially now. Special prayers for school leaders, educators, support staff, parents, and students as we all embark on this school year. I can’t even think of words to articulate the challenges that I know the families in our city (and beyond) will face in the coming weeks as school starts. School provides so much more than just curriculum and academic/technical training. For many of our students, the school building is the most consistent and supportive place they’ve known, a place for meals, a place for friendship, a place to be encouraged to “become the best version of themselves”…all that beyond the academic/technical learning. Let’s all pray that for the sake of that (in addition to a 160,000 and counting other reasons)…we get some flattening of the curve as quickly as possible.

  • No running, but heavy breathing.

    Where’s the Q? Who’s the Q? Mass chaos, so YHC stepped up. Mosey around the clubhouse parking lot to the Stern Music Stand.

    1st Circle of Pain: SSHs 20x IC, Low Slow Squats 20x IC, Squat Pulses 20x IC, Hill Billies 20x IC, Grass Grabbers 20x IC, Parker Peters 20x IC, Low Merkins 20x IC, Self Love 20x IC.

    2nd Circle of Pain: mosey behind to Stern Music Stand to disturb the ducklings: Rocky Balboa 20xIC, Incline Merkins 20xIC, Step Hops 20xIC, Merkins 20xIC, Lunges 20xIC, Shoulder Taps 20xIC, Russian Twists 50 (that is, fifty) xIC.

    Another lap around the club house parking lot back to the shelter for the 3rd Circle of Pain: 10 box jumps OYO, dips 20xIC, Right Leg Step Ups 20xIC, Incline Merkins 20xIC, Left Leg Step Ups 20xIC, Shoulder Taps 20xIC, People’s Chair for roughly a minute, Right Leg Power Ups 20xIC, Decline Merkins 10xIC (YHC gassed out), Left Leg Power Ups 20xIC, five final box jumps.

    Mosey to the grass (or not) for a Circle of Mary: LBCs 20xIC, Dying Cockroaches 20xIC, Flutter Kicks 20xIC, Freddy Mercurys 20xIC, Hello Dollys 20xIC, J Los 20xIC, Ys 20xIC, Ts 20xIC and Ws 20xIC. Finish off with 10 burpees.

    Mosey back to the Virtual Flag. Count Off, Name-O-Rama, prayers for Brown Bag and his family, COT. Thanks for letting YHC lead.

  • No touch NOLA is back

    OK so I started today wanting to build a workout in honor of Roots – who began our WPM AO. It was our 3rd workout and it continues to be a fan favorite. We welcomed back Amnesty who posted hoping to be led by Roots but got stuck with me. We also welcomed a FNG from Oregon – a law school buddy of Moana who we names Quarantine. No touching on the beatdown – so its like the old days for us.

    Beatdown got straight to work at the MTN.

    Did a circle with SSH, Imp Walker Squats, Dying Roaches and Mtn Climbers x 20IC

    Then we ran to the base of the MTN.

    At the base: there was a chalk instruction for each floor in mulitples of 13 for Friday the 13th.

    26 Lunges – 2nd, 39 plank jacks, – 3rd floor 52 monkey humpers, – 4th floor

    We did 13 hand release merks at the top of each ramp

    At the 4th floor we did some wall sits, some wall climbs (dirty dates or something) and then some wall walk ups

    Back to the ramps and we did 26 – shoulder taps and 39 – Russian Twist, and 52 – Monkey Humpers. More wall sits at the top. We also did 20 Flutter KIX in cadence.

    At the top of the MTN – we went back down the stairs and ran up LIL WPM.

    Here we had 4 exercises: LBCs, LBTs , Freddies, and Bird Dogs.

    One partner did exercise while the other went down the stairs and back up.

    Ran back to Audubon Park via the benches – at the benches we did dips x 30 OYO.

    Then we ran back to the FLAG. Arrived at 615am. Done.

    COVID – 19 prep starts after this beatdown.

  • 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

  • Welcome Blue Suede from Omaha

    Woke up with time to spare on this very humid 75 degree pre-Thanksgiving day. I posted full of gratitude for this group that gets me up and moving in the GLOOM. Blue Suede who is from Omaha but eats turkey in Mississippi drove an hour to post with us so that crazy dude woke up at 4am! Tclaps.

    Ran to the big field across from the zoo for COP 1:

    9 lives has a jacked up back so I took his Q last night. Started with SSH, Imp Squats, Plank Walk, Mtn Climbers, and Monkey Humpers x 20

    Ran to the FLY. At the curbs we did Merks around the CLOCK – counterclockwise. x 10 Had to stop before the hill – the soupy gloom made me worried that I would lose the 6.

    Ran to the Hill

    At the hill we did 20 shoulder taps, over hill 18 plank jacks, 16 taps, 14 jacks until the first PAX (BLUE SUEDE) finished. That dude can hustle.

    Ran to the FLY beach and did a quick Q school.

    Popalock did SSH, Tender did IMP walkers, Bacchus did Hillbillies, and False Start did arm circles. We let Seaman finish us off with backwards arm circles.

    Ran to the Audubon statue. Did a loop, flutter kicks for the six, ran a second loop did plank jacks for the 6.

    Moseyed to the field for some MARY. We did LOW COUNTRY CRAB, NOLAN RYANS, Plank Toe Taps and YTWs. Moseyed back to the FLAG. At the FLAG we did Monkey Humpers for a minute to finish off the beatdown!

    COT: Prayed for something for which we are grateful. Each pax named something.

  • Ants on the Mountain????

    It’s another crisp, cool Friday morning.  The PAX are ready for the Mountain what to do?  Hmmm…we shall see.  With a disclaimer, let’s mosey!

    Mosey to under the mountain for warm-up all in cadence:

    • IW’s
    • Self-Love
    • Grass Grabbers (Cement Grabbers)
    • Self-Love
    • Toy Soldiers
    • Open-Gates

    Count off by 1 and 2

    Here we go, let’s do something I don’t believe we have done at the Mountain before.  Time for Ants up the Hill!  Team 1’s mosey to second staircase while Team 2 stays at first staircase for…bear crawl to top of Mountain up stairs!

    At top of Mountain circle up for Mary until Six including (all in cadence):

    • Russian Twists

    What comes up must come down.  Team 1 Crab Crawl Down first stair case. Team 2 mosey to second stair case and crab crawl down.

    At bottom of Mountain circle up for Mary until Six including (all in cadence):

    • Penguins
    • Hello Dolly

    All the Pax are here, let’s mosey to quad between Monroe and Bobet Halls for:

    7 of Diamonds (Do all exercises at each corner of quad):

    • Burpees X7
    • LBT’s (2 is 1) X14
    • Merkins X21
    • Squats X28
    • Merkins X21
    • Flutter Kicks (2 is 1) X14
    • Burpees X7

    Time is running out YHC calls it.  Mosey back to Flag.  We are done! 

    Count-off, name-o-rama, announcements, prayer.

    Thanks for letting me lead!

  • 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!