F3 New Orleans

Tag: Nomads

  • Just Blimps

    Sixteen Nola pax showed up Friday to tackle the mountain.  We took off at 05:30 after a brief disclaimer and went straight to WPM. Everybody partnered up for a variation on BLIMPS. Partner one ran/walked/crawled up the north stairs, across the top and back down, while partner two performed Burpees Amrap, then flip flopped and continued through the exercises– Lunges, Imperial Walkers, Merkins, Plank Jacks, Squats.This proved to be a real soul crusher due to the high humidity in the garage and stairwells. Maybe next time we’ll do the exercises on the roof where the air moves a bit…  We had about 6 minutes left after the blimps so we moseyed over to the benches on campus and banged out a quick round of dips x 25 IC, then back to the flag for COT w/ shout out by YHC.

    Good Times!

    Roots

  • Who Fartlek’d??

    Pre Thang: After having shoulders and arms blown up at WPM and The Mothership, YHC decided to focus on the legs this fine morning. The plan was almost thwarted when the M needed a ride to the airport at 04:30 this morning—since the actual departure was 04:55ish… Thanks to RY for responding to my last minute text and getting things started before I rolled in hot a few minutes late.

    The Thang: Mosey toward the club house then over to the bollards at oak alley. Lunge to the first light, High Knees to the next–alternating until we reached the track. Time to put some running back into the skinny w/ Fartleks. That’s Swedish for speed play, not Sea Man’s morning call…

    So, OYO, we jogged toward St. Charles to the first light and sprinted to the next–continuing the cycle until we reached the bridge midway through the park. As the pax arrived we did squats until the six was there. More fartleks to the fountain, where we did the squat and wait for the pax.

    Next we partnered up at the fountain. One partner ran the square between the track and the avenue while the other did the designated exercise at the benches(Left Leg Step Up, LBC, Right Leg Step Up), then flip flopped until all exercises were complete at which point we did the squat and wait.

    More fartleks followed as we made our way to the old golf club house green for some Mary: V-Ups, Russian Twist, Dolly, Freddie, Flutter Kicks x 15 IC.

    Indian run back to the virtual flag and circle up for Low Slow Squats x 15 and a brief plank-o-rama.

    COT w/ Shout out by YHC

    T-Claps to the pax for keeping it together for a great run workout!(Approx. 2.5 miles)

    Good Times!
    Roots

  • Bear-pees on the Mountain

    Pre- Thang: The breezy 50 degree gloom brought out 16 pax ready for a post Mardi Gras beatdown at WPM. At 05:30 after the disclaimer we went to work.

    Mosey out and around to TU front lawn for warm up COP: Forward Arm Circles Standing on Left Foot and Forward Arm Circles Standing on Right Foot x 20, Hillbillies, Peter Parkers, and Mtn. Climbers x 25. All IC

    Mosey to the base of WPM and split into two groups for an Indian Run to the sixth level. Plank for the six. After an introduction by Tool last Saturday, YHC decided to bring Bear-pees to the mountain. We made our way up the last incline and onto the flat w/ a 4 count Bear Crawl followed by a Burpee. Each rep we increased the Bear Crawl by 4 and the Burpee by 1 up to a 40 count Bear Crawl and 10 Burpees. No mumblechatter at all. I’m sure it was a real crowd pleaser… Thanks Tool! There’s already been a hint we might see it again next week.

    At the top we Paused for Six Minutes of Mary: Russian Twist, Dolly, LBC, Flutter Kick, Real Freddie x 25 IC. Mosey down the ramps and plank up at bike rack, then over to DC Quad benches for a quick dip stop x 25. Back to the flag where we sealed the deal (a la Tool) w/ 10 final Burpees.

    COT w/ Shout out by YHC.

    T-Claps to Jadeveon for bringing 2 FNG’s
    T-Claps to the pax for a solid work out.
    Come run the St. Patrick’s Classic 2 Miler next Sunday http://www.ccc10k.com/st-patricks-day-classic

    Good Times!
    Roots

  • Nevermind The Cantore’s

    Pre Thang: Despite the warnings from all the weather gurus on the tube, 13 NOLA men decided to show up at the mountain to get better. After a brief disclaimer we were off into the 50 degree gloom with barely a mist…

    The Thang: Mosey up St. Charles and back around to the WPM bike rack for a quick warm up: Hillbillies, Plank Jacks, Low Slow Squats and Mtn. Climbers x 25 IC.

    Short mosey to the first incline and form two lines for an Indian Run to the top. Plank and wait for the six.

    At this point YHC modified the planned 6 MOM in light of all the standing water. We banged out 10 Merkins IC at the church side, then moseyed to the university side for 20 decline LBC’s IC. Moseyed down the ramp for another set of 10 Merkins IC, then into the garage for Mary: Russian Twist, Dolly, Dying Cockroach, Flutter Kicks, Real Freddie x 20 IC.

    For the descent we stopped at each end on each level for 10 Merkins(church side) and 20 LBC’s(university side) OYO. Plank and wait at the bike rack.

    Mosey back to St. Charles and around to the side of Gibson hall at the benches: Dips x 20, Arm Circles standing on left foot x 20, Low Slow Dips x 20, Arm Circles standing on right foot x 20, Derkins x 12 all IC.

    Mosey back to the flag area w/ a detour to the bricks/sidewalk entrance for a plank off. Went for approx. 2 1/2 minutes w many of the pax holding plank and the others finishing w LBC’s as needed.

    Held COT at same location to avoid slop and duck crap… Announcements made w/ shoutout by YHC.

    T-Claps to the pax for sucking it up and braving “the storm”.
    T-Claps to Saban, the only pax in short sleeves. A la Jingle Vader.

    Always a great privilege to lead.

    Good Times!
    Roots

  • Magical Monday

    Pre Thang: Twelve men of NOLA gathered in the gloom not knowing exactly what was in store, including YHC. Since the re-paving crew decided to set up operations at a new location in the park, I was forced to modify the plan. After some quick brainstorming and the disclaimer we were off at 05:30.

    The Thang: Mosey around to golf clubhouse and circle up in the parking lot for warmup: 10 Burpees to loosen up, then– Plank Jacks, Peter Parkers, Mtn. Climbers, Parker Peters, Hillbillies, SSH x 25 all in cadence.

    Line up and Indian Run to exercise rack at western edge of the park: 4 groups. Squats, Dips, Pull ups/Hangs AMRAP, while one group did 20 Merkins for the count. Rotate through the cycle x 2.

    Line up for Indian Run toward front of park, but bang out 10 Burpees first. Indian Run to backside of 9th hole for Mary: Russian Twist x 25, Real Freddie x 25, Hello Dolly x 25, LBC x 52, (Good Morning RY, where have you been??) Dying Cockroach x 25, Plank Walk x 20 all in cadence. Ten Burpees, then IR back to the flag.

    Circle up and knock out 10 final Burpees. Done!

    COT w/ Shoutout by YHC.

    Welcome Back Kotter/Tinkles after a few weeks on IR.

    Special prayers for all those impacted by the recent flooding in our area and also for the families of Tito’s fraternity brother and the others who were killed in a plane crash this weekend. A tragedy where three couples were lost and left behind 11 children…

    Roots

  • No Frills, Just Sweat…

    Pre-Thang: Twelve men trickled into the birdcage and promptly took off at 05:30 after the disclaimer and 10 quick Burpees.

    The Thang: Mosey around to golf club house and over to the lawn by the bandstand for a warmup COP: SSH x 25, Imp. Walker x 25, Hillbilly x 25, Peter Parker x 25, Mtn Climber x 25, Parker Peter x 25 and Plank Jack x 25. All in cadence w/ 10 Burpees OYO thrown in the middle.

    Mosey over to the lights: Lunge to first light, Bear Crawl to next, Lunge to next, Crab Crawl to next and plank up.

    Indian Run to the western edge of the park on the fresh new asphalt and gather at the exercise station forming 4 groups. Group 1 = Merkins, Group 2 = Dips, Group 3 = Pull Ups, Group 4 = Burpees x 10, for the count, while the others did AMRAP. Rotate through the cycle x 2.

    Mosey down the cart path back toward the flag w/ a pit stop for Mary: LBC x 52, Russian Twist x 15, Hello Dolly x 25, Real Freddie x 25, Plank Walk x 20. All in cadence.

    Head back to the flag for a Plank-Off to finish off the morning. Hold your plank as long as possible and start w/ LBC’s if you fall out of your plank. (Not sure many pax followed this instruction…)

    COT w/ shout out by YHC

    TClaps to the PAX for grinding through another nasty morning.

    TClaps to Jingle Vader and El Wire for holding on tight during the Plank-Off, but no one could handle Mr. Abs of Steel, RY, who killed it w/ a 3 minute plank! Nice Work!

    Welcome Back Kotter/Bagasse, who took off most of the summer. Good to see you out there!

    Good Times!
    Roots

  • Not Yoga

    Seven F3 vets, hungry for a morning burn set out into the steamy gloom at 05:30 after a brief disclaimer.

    The Thang: Mosey to Touch Down Jesus for warm up. SSH and Hip Slappers x 25, Imp Walkers and Mtn Climbers x 30 all in cadence.

    Mosey to the LU corner: 10 Merkins at the bottom, 20 LBC’s at the top and 30 Squats on the side. Plank and wait back at the bottom. Repeat two more times.

    Mosey to Wolfpack Hill: 10 quick Burpees at the bottom, then up to the top via the ramps. Backwards run on the inclines. At the top, partner up. Partner A does designated Ab exercise AMRAP, while partner B runs down the stairs and back up then switch. Exercises were: Russian Twist, Hello Dolly, Real Freddie, Flutter Kicks, Plank Walks.

    Mosey back down the ramps w/ a short recovery COP of Merkins x 15 IC, then back to the flag.

    COT w announcements and shout out by YHC.

    T Claps to Rudy for joining us Uptown. As it turns out, a wise choice!
    T Claps to Hawg for his Uptowner meets granola Yogathon at Pontiff. I’m sure it was quite a challenge. I would like to participate next time.

    Good Times!

    Roots

  • The Real Uptowner

    Pre Thang: Twelve F3 vets met in the gloom for the inaugural “real uptowner”. It’s not that we’re snobs, there is just plenty for us to do so close to home. We welcome “the world” with open arms! After the disclaimer we were off on a few short moseys and lots of work…

    The Thang: Mosey right across the street to Touchdown Jesus for warmup: Imp. Walkers, Peter Parkers, Hillbillys, Parker Peters x 25 in cadence

    Mosey to the lawn behind the Admin Bldg.: LBC x 50, Merkin x 20, Putin x 25, Larry Craig x 20, Real Freddie x 25, Diamond Merkins x 10, Hello Dolly x 25, Stagger Left Merkin x 10, Flutter Kick x 25, Stagger Right Merkin x 10, Dying Cockroach x 25, Carolina Dry Docks x 10 all in cadence.

    Mosey over to the benches: Dips x 20, Forward Arm Circles on Left Foot x 20, Incline Merkin x 15, Arm Circles Right Foot x 20, Low SLow Dips x 20, Reverse Arm Circles Left Foot x 20, Derkins x 12, Reverse Arm Circles Right Foot x 20, Hip Slappers x 10 all in cadence.

    Short Mosey back to the flag for plank-o-rama: Regular, Left Side, Regular, Right Side, Regular, Southern Gent, Northern Aggressor, Elbows, Regular, Mission Impossible, Regular. Followed by LBC x 50 IC. Finished with a few minutes of stretching.

    COT w/ shoutout by YHC. Prayers up for victims of recent terrorism at home and worldwide and for those struggling with loss of loved ones.

    T-Claps to the PAX for making it through another nasty humid morning.

    Total mosey was less than 3/4 of a mile w/ plenty of pain in between and we didn’t even climb the mountain…

    Good Times!
    Roots

  • 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 Dirrr-TAY McDeuce with a side of Tabata

    Beautiful morning – 60 degrees and cool.

    A decent sized pax – and thoughts of our brothers on the Northshore who are launching their 3rd Saturday workout with our very own Amnesty as their Q.

    First COP on the Great Lawn – SSH x 20, Imperial Walkers x 20, Arm Up Push Ups x 20, and Mtn Climbers x 20

    Then I put the clock on for some Tabata. 20 sec on 10 sec recovery
    Squat Jumps
    Pushthroughs
    Mat Jumps

    4 min each activity.

    Long Mosey to the Track –> for a very predictable Dirty MacDeuce according to Rudy

    Peter Parker, LBC, Lunges, Walk Planks x 12 LAP around the park
    Parker Peter, LBT, Side Lunge, Shoulder Taps x 12 Lap around the park — finish last quarter backwards
    Plank Jacks, Leg LIfts, Slow Squats, Cross Fit Pushups x 12 — finsih last quarter with grapevine/karaoke
    Dolly, Rosalita, Reg Squats, L/R Arm and Leg Extension x 12 — finish last quarter with skip hi-jumps
    Last COP:
    Squat Kick, Dancing Crab, Stacked Leg Push up, Russian Twist x 12

    No time for the Foundry after that long DIRTAY MC DEUCE.

    Long Mosey back to the flag – finished 2 minutes late — sorry.

    Prayer of gratitude for an awesome city – like New Orleans – inspired by Jazzfest.
    Tclaps to Jingle Vader who celebrates 1 year with F3 this Jazzfest!

    Peace-
    RY