F3 New Orleans

Tag: Nomad

  • Is that Russian Taps or Merkin’ Roaches?

    I love Fridays at Wolfpack Mtn. It is absolutely one of my favorite places to Q. There are so many options but I mostly like to hit those stairs! Today I decided to take it easy on the knees but we still pushed ourselves up the ramps!
    A beautiful AM and 16 PAX to seal the deal.

    Mosey straight to the MOUNTAIN!

    Warm Up COP: SSH x 25, Imp Walkers x 10 decided those were too easy Imp Walker Squats x 15, Mtn Climbers x 25, L/R Arm UP Merks x 25, Lunge Leaps x 20 (Back Lunge and then pull your leg forward and skip jump) Crazy Ragged counting – sorry I was trying something new!
    Then we mosey’d to the base of the MTN.

    All the way to the TOP…at each level East Side 12 – Merkins and 24 Dying Roaches on the West Side 12 – Russian Twists and 24 Shoulder Taps

    Then we got to the wet surface at the top. For some Mary.
    Mary we did left leg/right arm extensions x 20. Then right leg/left arm extensions x 20.
    Then we did Y’s. T’s and W’s courtesy of Chewy. I can literally feel this exercise working various arm muscles and back muscles.
    Then we settled in for some Tabata. We did Parker Peters 8 rounds 20 secs hard as you can go, 10 sec recovery. I definitely hate Tabata but I also love her. I really wanted to get some Burpee tabata in but time was not on my side – even with the quick transitions.
    So I finished us off with pushthroughs x 30 and hello dollys x 30

    Then down the stairs – was that campus cop watching our workout. I’ve got to EH that guy next week!

    COT – we wondered about our FNG from last week OTIS. We prayed for the grace to hear, to really acknowledge and hear the people in our lives. To be present.

  • A hidden Wendy’s hamburger

    YHC showed up at 5:29 and ready to roll.  I should have been earlier but the driver in front of me wanted me to have a patience test first thing this AM.  Upon arrival on this muggy morning – I was super impressed to see Boudreaux for his 2nd post this week, and Kotters (Welcome Backs) from Colonel (an early F3 NOLA dude) and IKEA (who first posted at age 18 – HATE HATE).

    No cute disclaimers from me – at 530 a regular “not as creative as OSHA” disclaimer and we were off.  No warm up – on the lawn – I just took us straight to Wolfpack Mtn.

    At Wolfpack Mtn – we had our first circle of PAIN.  A gentle warm up.

    SSH x 25, Imp Walk Squats x 25, Monkey Humps x 15, Iron Cross x 25, and just a traditional leg lift from your side (Jane Fonda’s or Olivia Newton Johns?)  x 20 each leg.

    Run up the stairs – try to take 3 stairs a stride.

    At the top COP #2 targeting the CORE.

    Mtn Climbers x 25 , Peter Parkers x 25, Leg Raises x 25  Parker Peters x 25

    A Wolfpack Mtn lap.   Down the stairs, over to the other stairwell, up the stairs, across to the far end of the parking garage.  Did anyone see the Wendy’s burger in the stair well – all wrapped and ready to go?  It was like a delicious treat ready to eat.  I just kept thinking about why someone choose to leave it on the box in the stairwell.  Why!?

    At the top COP #3 targeting the ARMS.

    Merks IC x 20, Cross Fit Merks x 18 OYO, Shoulder Tap Merks x 14 OYO,

    Hip Dips, x 10 each hip, and Plank Walk x 16

    A Wolfpack Mtn lap.  Sandwich was still there.

    At the Top of Wolfpack Mtn.  COP #4 ABS – (modified from legs – will get legs downstairs)

    Leg Raises x 20, LBTx 30 LBC x 30, Dying Cockroach x 20, Russian Twist x 20

    Down the stairs to the bench alley.  At the bench ALLEY:

    Slow Dips – Freak Nasty x 23, Left leg side step ups x 20, Regular Dips Freak Nasty x 20 and Right leg side step ups x 20

    Mosey back to the FLAG.

    COT:  We took a moment of silence to reflect on all our blessings during lent

     

     

     

     

  • Nothing Fancy

    Eleven men took off into the gloom at 05:30.  We picked up two late arrivals along the mosey, making us 13 strong.

    Warmup COP in front of Tulane:  Plank Jacks x 25, Imperial Walkers x 25, Mtn. Climbers x 31, Arm Circles on Left Foot x 15, Arm Circles on Right Foot x 15. All in cadence.

    Mosey to Wolfpack Mtn. for a run to the top: Stop at each level w/ 15 Merkins on the church side and 25 LBCs on the school side, reducing Merkins by 1 at each level to make a total of 75 when you reach the top.  Plank up and wait for the six.

    Mary at the top:  Real Freddie x 20, Rosalita x 20, Flutter Kicks x 25, Dollie x 31, Plank Walks x 21, Russian Twist x 12. All in cadence.

    Mosey to the bike rack and then straight to the fountain benches: Dips x 30, Low Slow Squats x 20, Low Slow Dips x 21, Squats x 20.  All in cadence. Two minute plank to finish…

    COT w/ shoutout by YHC.

    Nice work by the PAX covering just under 2 miles and hanging tough through what YHC thought was a pretty good grind. Thanks.

    Good Times!

    Roots

     

  • No Hawg, No Flag, but Time for Tyson

    Beautiful AM to make up for the past few weeks of rain!  54 degrees and a gentle breeze.  Lots of skeets – causing us to debate the Zika Virus in NOLA.

    Some surprises for us this week – Jingle Vader had the complete week working out 6 days straights – Tclaps brother.  Also Hotty Toddy posted 5 – well done – Tclaps brother!  It was nice to see our resident wanker post- REDFISH!    19 PAX for a Saturday beatdown.  Good times!

    Boys got together – and we took off for the Great Lawn.  Circled up for our WARMUP COP.

    SSH x 25, Slow Squats x 25, Mtn CLimbers x 25 although Rudy thought we should be better stewards of the Great Lawn, Monkey Humps x 15 , and Imperial Walkers x 25

    Then we lined up and we did Butt Kicks, High Knees, Low shuffle across the lawn.

    Circle Back up to visit our boy – Jack Webb.  Push Ups/Air Press starting at 1, then 2, then 3, then 4 to 10

    From there we mosey’d out to the low wall by the sculpture garden and began our leg breakers.

    Box Jumps x 20 OYO

    IC Left leg step up x 20, Dips x 20, Right leg step up x 20, Left leg squats x 20, Right leg squats x 20

    Long Mosey over the Football Field of Christian Brothers.

    5 rounds with Tyson.  Sprint to the 50 yrd line do an exercise, then the goal line do an exercise, then back to the 50 and finish at the Goal line with a 4 set of the exercise.

    Rd 1 Burpees x 5,  Rd 2 Jump Squats x 10, Rd 3 Peter Parkers x 15 each leg *which Rudy said is technically 30, Rd 4 Dying Roaches -x 20 total to keep it easy and finished Rd 5 line jumps x 25.

    Then we mosey’d to the track.  At the track we ran 1/2 lap at 3/4 speed then flipped and ran backwards for a half lap.

    From there we circled up in the Middle of the track for some time with MARY.

    6MOM – Iron Cross x 20, Leg Raises x 20, Russians x 20, Plank Jack x 20, Mat Jumps x 20

    Superman to Bow

    Finished with Hip Dips each side x 10 IC

    Then we had the long mosey back to the virtual flag.  Next time Bogey requested that Mary occur at the Great Lawn.

    Circled of Trust – Prayed for safety of our loved ones during Mardi Gras.

    See you in the Gloom Soon –

    Reluctant Yankee

  • Back To The Mountain

    Pre- Thang: It’s been a while since YHC had the Q at Wolfpack Mountain.  It was nice to be there on this clear cool morning to get better.  At 5:30, nine of us hit the road…

    The Thang:  Mosey out and around on St. Charles, then straight to the mountain with a pit stop at the bike rack for Plank Jacks x 25 IC.  Over to the first incline and lunge up the ramp. Run all the way up OYO stopping at the front side to perform the “previously marked” exercise… It went like this:  Burpees x 7, Imperial Walkers x 14, SSH x 21, Merkins x 28, Squats x 35, LBCs x 42 and plank up at the top. Six minutes of Mary followed: Hello Dolly x 20, Real Freddie x 25, Flutter Kicks x 30, High Dolly x 25, Russian Twist x 12, LBCs x 42 all in cadence.

    On the way down we stopped at each station and did a repeat, then planked up at the bike rack.  Finally, a quick mosey to the benches:  Dips x 20, Step ups x 15, Derkins x 11, Step ups x 15 all in cadence.

    Mosey back to the flag for COT.  Thanks to Hawg for taking over at this point, as YHC had to bail out early once again for work.

    It was a pleasure, as always, to start the day with this group of men.  Thank you.

    Good Times!

    Roots

     

     

  • Some new stuff for Wolfpack Mountain

    Nice AM weather for a Friday in January- and a friendly group to run up Wolfpack Mountain.

    Tclaps to Cowbell and Shorty for the 6 day straight post!

    Tclaps to El Chapo for posting twice in a row for his first week!

    I took the pack straight to the base of Wolfpack Mountain.  We did our first Circle of Pain.(COP)

    SSH x 25, Imp Walkers x 25, Good Mornings x 20, Merks x 20, Monkey Humps x 25

    Then we ran to the top of the Mountain stopping on the 6th floor due to the wet and rain.

    At the top we did COP #2 Cross Leg Merks x 10 each leg, Hip Dip x 10 each side, Peter Parkers x 25 and Lunges x 225

    Then we ran a lap down the stairs and up the other set of stairs.

    For COP #3 We did Mat Jumps x 25, Slow Squats x 25, Merks Cross Fit x 20, and Parker Peters x 25

    Then we ran a lap. That is down 6 flights of stairs and up 6 flights of stairs.

    For COP #4 We extended it and modified from the original plan of 5 laps

    Here we tried out some new stuff (new to us at F3 NOLA)

    Russian Twist (old) x 20, Plank Walk x 20 (old), Leg Raises (new) x 20- don’t rest heels on ground) Iron Cross x 20 (new), Jack Knife x 20 (newish), Push Through x 20 (new ish), Carolina Dry Dock (old x 20), 4 count Flutter Kick x 20 (new)

    Ran down the mountain – stopped in the bench alley for a quick DIP session.  Dips x 25

    Then we hustled to the FLAG for some COT.

    We continued to pray for my aunt Julie, we continued to pray for the Agnew Family and we tried to commit to focus on our relationships at work.  Being a better human with those we work with but also trying to engage those that annoy us instead of just avoid them and find our common ground.

    Peace!  See you in the Gloom!

     

  • Lynchpin’s visit

    First of all Amnesty and I teamed up take Mr Awesome’s Q because he is out of town.  or got a better offer.

    We had a guest in town from Charlotte/Metro.  Nice to meet you and thanks for joining us!

    12 PAX posted in a very gloomy, gloom.  46 degrees and windy and pretty wet – to keep us sufficiently cold for the AM.

    We started at 630 with a jog to the great lawn for a quick warm up COP.

    SSH x 25, Imp Walkers x 25, Mountain Climbers x 25, and Slow Squats x 25

    Then we took a long mosey/run over to the track to begin our new year Dirty MacDeuce.

    Merks x 12, Squat Jumps x 12, Peter Parkers x 12, Hip Dips left x 12

    Then we ran a lap – plank and wait

    Diamond Merks x 12, Lunges x 12, Parker Peters x 12, Hip Dips right x 12

    Then we ran a lap – plank and wait

    Staggered left Merks x 12, regular squats x 12, lbc x 12, russian twist  x 12

    Then we ran a lap – plank and wait

    Staggered right merks x 12, monkey humps x 12, pickle pounders x 12, wife pleasers x 12

    Then we ran a lap – plank and wait

    **As we ran our laps some tomatoes were working speed work – they were running fast, very fast.  I want that in my next Q on Saturday.

    Some mumble chatter when we got muddy to do our LBCs and pickle pounders.   Someone commented about Nip Tucks long strides with jealousy.  Was that you SFX?

    Hand off to Amnesty who led us over to the Foundry.

    One group did BLIMPS while the other group did Pull Ups x 10, Rows x 10, Monkey Bars and Dips x 10.  #thefoundry

    Then Amnesty led us to the Art Museum for some People’s Chair.  1 Min “rest” then 10 count then back to the wall for some more “rest”

    Mosey over to the front of the Museum for 6MOM.

    Hello Dolly x 40, Flutter x 30, and Mike Tyson punches x 25

    Then we mosey’d back to the FLAG for our BALL OF MAN/COT.

    Prayers for a great year in 2016 with renewed focus and energy on getting better!

    Tclaps to Lynchpin for joining us for the workout and coffeeteria.

    Tclaps to Crab Legs who joined us for his first coffeeteria.

    Tclaps to Amnesty for stepping up to take the lead for Mr Awesome today.

     

  • 2 Dawgs and a handsome Dan (?)

    Well at least 3 dudes woke up in the gloom to start off 2016 F3 style.

    I pulled up to the AO and I saw Jingle Vader waiting in his car.  I thought to myself…well I guess we are going to do this.  48 degrees, and very rainy.  We had to get rid of the ducks taking over the area where we plant the flag.

    Mulligan kept his promise and showed up ready to roll – at 530.

    I gave the disclaimer, still brushing the firework dust off my face from a 2am landing in the sack.  I knew this 1st day of 2016 there were 2 victories, one in showing up and the other in the pain that was about to happen.

    We ran straight to the parking garage.  For our first COP.  Warm up.

    SSH x 25, Imp Walkers x 25, Monkey Humpers x 15, Lunge Jumps x 15, Peter Parkers x 15, Side Lunges x 15.

    Then we went to the stairwell and bear crawled to the 6th floor.  Future note to self – the bear crawl upstairs doesn’t hurt as bad as regular bear crawl or climbing multiple steps at the same time.

    At the 6th floor – we showed up and did some Merkins around the clock with the parking concrete stoppers.  Inclined merks x 12,(12 oclock) regular merks x 12,(3 oclock) and declined merks x 12 (6 oclock)

    From there we did BLIMPS (As many reps as possible) while one of the three ran a lap – down the stairs, and across to the other stairwell, and then back.  We did 2 laps each.   In the BLIMP section I think we each burned through 4 sets of BLIMPS.

    Then we ran down to the 4th floor.  On the fourth floor we circled up for some Mary.

    LBC x 25, Parker Peters x 20, Mountain Climbers x 20, and Hip Dips x 10 each side.

    From there we ran down to the 3rd floor.  Here we did a plank o rama.  For the plank o rama.  We planked for 5 minutes.

    Not a lot of mumble chatter –we just did our thing — reflected on how amazing we are for being out in the cold/rain.

    We mosey’d down the stairs and back to the flag.  We did a quick 3 man COT and making the ducks get away from the flag.  After the workout I took a warm shower and slipped back in to bed like none of this ever happened.  Happy New Year!

  • The Skinny Arm post

    OK- AO – The Birdcage/The Skinny #norocks

    Sure there were only 4 of us again!  But 4 dudes trying to get better.  It was by far the coldest morning of this fall.  I kept thinking that bagasse would show up with the flag – but he fartsacked on us!

    The PAX started off with a gentle Mosey then things got harder.

    First COP – SSH x 25, Hilllbilly x 25, Imperial Squats x 25, Merks x 20, Good mornings x 25

    Kind of a quiet pax – I had to remind them to count in cadence.  Finally felt warm after that COP.

    Run following the loop and stop at the Rows.  Rows x 20 while partner does burpees until Rows are done.  Then Rows x 15  while partner does burpees until Rows are done.

    Then we mosey’d following the loop at Audubon.  We stopped and visited our old friend Jack Webb.

    No rocks but our arms were still hurting!

    Some mumble chatter about these goofy air pumps until we got to 10.  Then Douille had his ah-ha moment.  Jack Webb to 10.  Gives + 50 push ups.

    Then we mosey’d to the benches at the fountain near St Charles Ave.  I offered the opportunity to the faster runners to meet at the benches.  Nip Tuck and Douille took off.

    Here we did a COP:  Step Ups left leg, step ups right leg, Dips, one leg left squats, one leg right squats and slow dips holding each position.  x 20

    Mosey to the Golf tees.  Here we got to work on our 6 minutes of Mary.

    Hello Dolly, Russian Twist, Dying Cockroach, LBC, Peter Parkers, Flutter, x 25

    Mosey a half mile.  Finish the 6MOM that we started.

    Parker Peters, Plank Jacks, Mtn Climbers x 20

    Then it was a sprint to the finish at the Flag!

    A quick prayer to better human beings – every day all day!

     

     

     

  • Veterans Day Workout

    Beautiful morning.  57 degrees when I pulled up to see the PAX around the flag and ready to go.  I was filling in for Splash whose back has been bothering him.  It seemed fine when I saw him and Griswold pounding beers at the Pelicans game (First win!) last night!

    Since it is Veteran’s Day we started with a pledge of allegiance.

    Then we mosey’d over to the Kickball field and we did a quick COP.

    IC:  SSH x 25, Mountain Climbers x 25, Slow Count Merks x 20, Slow Count Squats x 25

    Then we mosey’d over to the Rocketman field.

    We did a 4 corners workout.  First Round –  Per corner we did 30 Flutter, 30 Lunge Jumps, 30 Plank Jacks, and 30 LBCs

    Second Round – 15 of the same

    Third Round – 10 x burpees, Diamond merks, Russian Twist, Wide Merks

    The we mosey’d over to the levee for some Chevy to the Levee.  We crossed the muddy ditch to get to the Levee (in honor of Splash)!

    We did 10 burpees at the bottom, 10 Squat Jumps at the top, and 40 Flutters on the other side.   Then we did it again but reduced to 30 Flutters.

    Then we circled up for some Mary.

    In Mary we did: IC x 20 LBT, Russian Twist, Hello Dolly, Rosalita, Dying Cockroach, Peter Parkers

    Then we did one more push on the Chevy to the Levee.  10 Burpees, 10 Squat Jumps, and 40 Parker Peters

    After last push on the levee  (since Casey Jones was AWOL) we did X12 Wiley E Coyote on the train tracks.

    A gentle mosey over to the Rocketman field again.  At Rocketman field – we did The newly named Tchoupitoulas Tchoo-Tchoo.  All guys planked – the Pax Broad Jumped over legs until they get to the front – then wait in plank for the next guy to Broad Jump.  Good times.

    Then a final sprint to the FLAG.

    COT:  Prayers for our past and current soldiers.

    Not much mumble chatter today.  Just a solid workout.  Nip-Tuck got landmined by some dog on the levee.  Peck lost his Specks on the levee.  (Maybe his 3rd nickname is coming soon?) I lost my Weinke on the levee too.  Splash get better.

    Tclaps to the PAX that donated to the Movember Prostate Cancer fundraiser we are doing right now!

    Announcements:  Pancakes – Saturday after we workout!  Join us!  Hosted by Side Effects and Amnesty