Mosey to the pull up bars for a warm up. Split into theee groups , pull ups (10), Merkins, and squats. Rotate. Rinse and repeat. Mosey to the Zoo for DORA 1,2,3, Merkins, squats, Freddie Merks. Merkin and Monkey Humper Ring of Fire, Then PAX assisted Mary for the remaining time.
Tag: Nip/Tuck
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Hip Hop Hooray – from Dry Socket
Beautful morning out there at Audubon park. We had 20ish PAX present. Warmups included SSH, Grass grabbers, Peter Parkers, Mountain climbers and forward and reverse arm circles.
Then we posted up at the zoo. DJ Dry Socket broke out his 90s/2000s underground hip hop classics to the delight of the 2 PAX that recognized a Beastie Boys song 🙂
Did a DORA BOMBS (Burpees, Overhead Press, Merkins, Big Boy Sit up, Squats). Partner ran 0.3 miles around the zoo and switched off.
We logged close to 3 miles today.
Then we headed back to the field for a little game of Roxanne/Redlight. Ring of Fire, stayed in plank until your part came up then the pax did 4 merkins at a time.
Ran back to the flag for some Penguins, LBC, Freddy Merks. -
Summer Sweat is Back – from Tinkles
The days are starting to get a bit more humid and what was recently tolerable seems to be getting tougher. Today seemed that way, and I was happy when the workout was over.
Warm Up:
• Mosey around a bit and settle at the Tulane lawn
• SSH IC x 30, Imperial Walker IC x 20, Forward arm circle IC x 20, Reverse arm circle IC x 20.First Thing:
• 10 Burpees EMOM for 10 minutes- sorry about the lack of music, will do better next time!
• Recover with some penguins IC x 20, and LBCs IC x 30Second Thing:
• Mosey over to the garage, backwards run up the inclines and forward run the flats to the top
• Down the stairs to the bottom and then back up the other staircase
o To illustrate the lack of ventilation in the stairwell, someone’s weed lingered in the air adding to the sweat
• Back down againThird Thing:
• To the benches for right leg power up IC x 10, Decline merkins IC x 10, left leg power up IC x 10
• Mosey back to the flag for some time killing wife pleasersCOT:
• Count off, namorama
• Welcomed FNG. Previous run-in with Pop o’ Lock or friends yields ‘Perp’. Welcome Perp! -
Somebody’s Watching You – from Tinkles
That somebody is Gideon and his drone. I thought for sure the incessant rain of the last week would call off the photo op, but Gideon was not deterred. So to keep the pax dry we headed over to the zoo parking lot. The ladies workout was out in full force. With the drone and ladies and music the pax was getting giddy…..then we actually had to work out.
Warm Up:
SSH IC X 30, Grass Grabbers IC X 20, Forward Arm Circles X 20, Reverse Arm Circles X 20, Imperial Walker IC X 20The Beatdown:
10 burpees on the minute for 10 minutes– Talking Heads to help distract from the painMosey over to the Audubon statue and pair up for some catch me if you can combinations- Jock jams and El Wire twerking for rest between rounds.
-Loop one: run and partner does 3 burpees and then catches up to tag
-Loop two (short loop): lunge walk and 10 merkins
-Loop three (short loop): bear crawl and 30 LBCsFinish strong with Rocky Balboas, Incline Merks, Dips, and Decline Merks on the curb. Hustle back to the flag.
COT: get your whiskey night sign up completed! Prayers for helping us lead in all aspects of our lives. Drone footage coming soon!
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Along the lazy river under the pale moonlight – from Mariah
6 pax for the usual route along the levee. We ran through Audubon Park, up to the levee at Magazine and then followed the river up to Oak Street. Across Oak to Broadway and into and through Tulane. Freret to Palmer, and then back to the virtual flag on St Charles. 5.2miles, 7:50 pace. Welcome to F3 Flapjack, visiting our fine city on spring break from Chapel Hill, NC.
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First you Q, then you Backblast – from Tinkles
I admit I’ve gotten lazy with backblasts. I wouldn’t have thought it, but of the many things to not recover from the pandemic, backblasts seem to be one. I think the fluid days of free-form workouts, posting at 6:30, etc, killed a bit of our discipline. I think the same could be said for Q volunteerism. There are lots of blanks for every AO on the board with the same Qs doing most of the leading. The beauty of F3 is the chance to lead and to lead in your own style. We have no shortage of pax. It was great to get 20 out at The Skinny this morning. Each has earned a spot to Q on a coming Monday. Let’s see what you got!
Warm Up:
Mosey over to the zoo grass parking lot:
SSH x 30, IW x 20, Grass Grabber x 20, Mountain Climber x 20, Low country crab x 20The Thang:
Mosey to the levee:
11s: burpee at the base and merkins at the top, plank and wait on the six
Dora 1-2-3 with plank walks, LBCs, squats- partner goes all the way over the levee and back, plank and wait on the six
Mosey back to the front of the zoo: rocky balboas x 20, derkins from the curb x 20.
Back to the flagCOT:
Count off to 21, namorama, closing prayerSimple, effective, reproducible. Thanks for the opportunity to lead!
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Time to use our arms again – from Mariah
Large crowd for the first Wolfpack of March, and after a quick disclaimer we moseyed across St Charles to Loyola’s Palm Court for a Warm up. Like many, I’ve been wearing out the miles all of February for Run Cajun Run, and while I can now run fast and far, I can barely open a jar…time for a bit of upper body work.
Warm up (all 15 ct in cadence):
SSH, Peter Parker, Windmills, Carolina Drydock, Parker PeterMosey over to the base of the mountain, at which point it was clear our numbers were problematic…we split into two waves and proceeded up the ramp for 2 rounds of BLIMPS with exercises at each landing.
Burpees > Lunges > Imperial Walkers > Merkins > Plankjacks > Squats….repeato until the top.Large oval/ring of fire on the roof: merkins/wide arms/ diamonds
Mary in cadence (15 ct): flutters, dollys, Russian twist, dying cockroach
15 merkins OYO, then back down the ramps and out to the…Benches for the following (again 15ct in cadence):
Dips >
RL step ups >
Incline merkins >
LL step ups…
..OH SWEET JESUS, WHAT IS THAT SMELL?? Evacuate and hot mosey away from the truck pumping out the septic tank…. regroup at Palm Court and resume…
LL step ups >
Dips >
RL Power-ups >
LL Power-ups >
All Ya Got Derkins.Mosey back to the flag for COT.
33 pax for the workout, and welcome to FNG Will Jones from Son of a Saint, known now as The Beast.
We gathered for a group Run Cajun Run photo with oversized check for over $6700 which we presented to Will and SoaS, which is amazing. I know I speak for many in being incredibly proud of both the financial support we are able to give, but also the fact that 200 of us and our NOLA friends stepped up to participate in Run Cajun Run and demonstrate our support for SoaS last month. Our support will surely have a direct impact on many young men in our community, providing hope, mentorship and a positive path.
As always Thank You for the daily accountability and for the opportunity to lead.
Until next time
Xoxo,
Mariah -
Forgot I signed up to Q by Dry Socket – from Cyrous Ardalan
A surprising Q as I initially thought I was signed up for Wednesday! Without a watch I figured I would step up to humbly lead these men into confusion.
We started with some SSH, Grassgrabbers, Peter parker, Parker Peters, Arm circles, Rev Arm circles and overhead Claps.
We then ran through the park and at each light post did B L I M P S. 4 laps so a total of 40 Burpees, 40 Lunges, 40 Imperial walkers, 40 Merks, 40 SquatsThen we came around and half the group did 2 laps around the parking lot while the other group did 15x LL and RL step ups and 15x LL and RL power ups.
Some of the PAX were unaware I had no concept of time this morning and luckily Chowda and Douille were giving me the correct time when I asked for it.
So then we began a nice game of ring of fire with 20 merkins total 2 times around.
After that were some core exercises consisting of LBCs, Dying cockroach, Freddie merks, Low Country Crab, Wife Pleasers.
Realizing there was still time left, we ran 2 more laps around the parking lot and then ended with 20 Merks at the flag.
All in all I think we got in a great workout…sorry for the confusion. Be it mine or the PAX. DS.
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Tsunami Mile Trial #3 – from Bieber
Today marked our third mile trial at the Uptown Tsunami AO since we decided to copycat (sort of) the Wally Sprint. Perhaps in a time when COVID isn’t as rampant we can do a joint time trial with our cross-town brothers. On this Tuesday, however, the uptown usual suspects gathered at the starting line for 45 minutes that would see their heart rates peak early, and from there it was a task just to hang on.
The Thang: .5 mile warm up followed by some light stretching, high knees, butt kicks, shuffles, and a sprint.
1 mile at your best. Times ranged between 5:50 and 7:30 for the 7 runners.
Next, we used the “Running Man” markers on the track at the park to fuel the rest of the workout, progressively speed up for 5 running men, jog for 5. That got us another lap around, followed by a .5 mile cool down.
4.something miles total (depending on your watch)
Excellent effort by all. Thanks for the opportunity to lead.
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No crossing the tracks – from Mariah
six pax this morning for 5 miles at Tsunami.
We set out to run the usual levee route, but when we exited Audubon Park and hit the levee the 5:30 Kansas City Southern was chugging its way out of town. So a no-go on the Levee but we detoured along River road and then cut back and took St Charles up to Carrollton and then Oak St back through Tulane, taking Freret over to Nashville, then back down to St Charles, and back to the flag. 5 miles on the dot, with 6 mins to spare.
