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!
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.
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.
10 shoulder-tap merkins run down the incline followed by 10 burpees then backwards run up the incline, repeat twice and on the third time bear-crawl up the incline
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
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!
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.
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.
27 PAX with 1 FNG managed to meet up on a windy, cool Wednesday morning. This is YHC’s first Q in 2019. Happy New Year!!! At 5:30, YHC gave his standard disclaimer and off went the PAX.
Warm-ups
Short mosey to the Fountain of Youth and did the following in cadence:
SSHs x 20
Windmills x10
Overhead Claps x 10
Seal Claps x 10
Slow Low Squats x 10
Picked a partner. Each team grabbed one coupon and jogged to the field in front of Audubon Zoo while holding the coupon overhead. Handed off the coupon to the partner if necessary so that he could do the same thing.
Partner Workout
Magically again, bunch of cones (dividing the field in halves) were set up in the middle of the field.
Part 1 – Starting in the middle of the field, each PAX ran toward his baseline marked with cones (about 10 – 15 yards) and performed 2 burpee jacks (which is a burpee followed by a SSH) and ran back to the middle and performed 15 patty cake merkins with his partner, rinse and repeat with 10 reps, rinse and repeat with 5 reps.
Part 2 – Starting in the middle of the field, each PAX ran toward his baseline with 2 burpee jacks and back to the middle and performed 15 synchronize big boy sit ups. Rinse and repeat with 10 and 5 reps.
Part 3 – Starting in the middle of the field, each PAX started off by running toward his baseline with 2 burpee jacks and back to the middle and performed 80 Thrusters as a team. While one PAX was thrustering (made up verb), the other PAX was in Al Gore squat position. Every time a PAX had to hand off the coupon to the other PAX and flap jack the exercise, each had to run to his baseline and performed 2 burpee jacks and ran back to the middle before the other PAX could do the thrusters. Rinse and repeat until 80 thrusters were completed by the team.
Part 4 – Starting in the middle of the field, each PAX started off by running toward his baseline with 2 burpee jacks and back to the middle and each team performed 200 Curls for the ladies (not girls). One PAX was doing the curls while the other one was in the reverse plank position. Every time a PAX had to hand off the coupon to the other PAX and flap jack the exercise, each had to run to his baseline and performed 2 burpee jacks and ran back to the middle before the other PAX could do the curls. Rinse and repeat until 200 curls were done by the team.
Part 5 – Same layout as Part 3 and 4 except the team had to complete 40 manmakers (burpees with lifting the block overhead at the end) While one PAX was manmaking (loving these made up verbs), the other PAX was in low plank position.
When finished, moseyed back with coupon overhead to the Fountain of Youth. Placed the coupons back to their beloved home behind the fountain.
2 Minutes of Mary
Flutterkicks x 20 IC
Dying Cockroach x 20 IC
Moseyed back to the flag right at 6:15 a.m.
COT Count-O-Rama 27PAX, Name-O-Rama, announcements, intentions. 1 FNG (Smalls). Smalls is a reference from an early 90’s movie Sandlot, which is about a group of young kids playing baseball. FNG’s real name is Ryan Mattingly. More importantly, he’s opposite of being small. “You are killing me Smalls!” I assume that’s similar to how Shorty got his F3 name. Our thoughts and prayers for one of King Kong’s 2.0’s upcoming allergy test-hoping for great results without any major reaction. We pray for a Saints victory over the Eagles on Playoffs Sunday.
Our thoughts and prayers for Mathlete and his family. RIP Terabyte. Really a sad day to hear of an F3 brother passing away this morning. Mathlete – We pray for mental and physical strength to you, your family, and friends. No one can ever prepare you for losing a family member. Only family and close friends and time can slowly heal the wounds. The response and prayers in Mumblechatter sum up why I’m glad to be part of F3. When we see one of our brothers in a bad place, we offer our help, if we can. Thank You all again for the opportunity to lead. Always a pleasure and honor to workout with the PAX. SYITG
YHC is rarely able to make a Monday beatdown due to work. As a matter of fact, YHC has only made three Rock City beatdowns, with one of those as the Q. With YHC taking today off, it was the perfect opportunity to take advantage of attending the Skinny. Upon looking at the Q list and seeing Douille lined up to lead, YHC asked if he would allow this Pax to take the helm. The Mighty Douille obliged and YHC was all set up to Q. This request took place at the Mothership. A few minutes later, YHC realized he had never even posted at the Skinny. YHC arrived a few minutes early to find the Audubon Zoo grassy areas muddy and nearly unusable. YHC asked Douille where we normally warmed up at, and he pointed in exactly the opposite direction of YHC’s plan. So much for a standard Skinny…..
With 3 minutes to go, there were only about 5 Pax on site. With 2 minutes to go, a parade of cars flooded the parking lot, suddenly making us 18 strong. It was time to get down to business. YHC thanked Douille for allowing me the opportunity to lead, then introduced the Pax to Santa’s Chief Elf, Basil. Basil wasn’t with us, but the Pax would soon get to know each letter of his name.
Brief Disclaimer, and a mosey across Magazine to the driest grassy area we could find at the zoo.
Warmup SSH IC x 31 IW IC x 15 Arm Circles IC x 10 Fwd and 10 Bwd Peter Parker IC x 20 Mountain Climber IC x 20 Parker Peter IC x 20 Grass Grabbers IC x 10
First COP The first letter of Basil is B! We can’t forget about Santa though. SSH for Santa and Burpees for Basil!
SSH IC x 5 followed by 10 Burpees OYO
SSH IC x 5 followed by 9 Burpees OYO
SSH IC x 5 followed by 8 Burpees OYO
SSH IC x 5 followed by 7 Burpees OYO
SSH IC x 5 followed by 6 Burpees OYO
SSH IC x 5 followed by 5 Burpees OYO
SSH IC x 5 followed by 4 Burpees OYO
SSH IC x 5 followed by 3 Burpees OYO
SSH IC x 5 followed by 2 Burpees OYO
SSH IC x 5 followed by 10 Burpees OYO
This was a real Crowdpleaser! Lots of Mumblechatter about No Burpee Mondays….
Now for the A in Basil…..Agassis…aka Suicides! YHC had some cones set up in the parking lot.
Sprint to first line and back – 5 merkins, Sprint to Half way and back – 5 merkins, Sprint to 3rd line and back – 5 merkins, sprint full length and back – 5 merkins. The Pax was thrown off by only one set, but YHC had more to get to!
Time for the S in Basil…..The Suck! Circle up on the somewhat dry grassy area. SSH x 6, Jump Squats x 6, Merkins x 6. Repeat as many times as possible in 3 minutes, calling out each round as it gets completed. Completed two rounds with one minute rest between them.
The I in Basil is for Indian Run. Two column Indian Run back to the gathering area.
The L in Basil stands for Ladder Merkins…..it’s the best I could do. Start at first light post, run to second and do 20 merkins, return to first light post and do 19 merkins, then back to second for 18 and so on back and forth. We made it to 17 when YHC realized this would take way too long to complete. Quick audible, as well as Drew Brees calls ’em, and we finished with 5 Burpees at light post one, and 5 Burpees at Light post two.
6 Minutes for Mary
Tin Snips IC x 20 Flutter Kicks IC x 20 Hello Dolly IC x 20 LBC's IC x 20 penguins IC x 20 Dying Cockroach IC x 20 American Hammer IC x 10
COT for Count off, Name-o-Rama, Announcements, Intentions, and closed with a prayer to the Sky Q.
Special thanks to Douille for allowing me to take the Q, and a big thank you to the awesome Uptown Crew for posting with me today.
In a new turn of events, 9 Lives was dubbed Meow Meow, which he announced as his new F3 name during Name-O-Rama…..Who is YHC to object?
Coffeeteria at PJ’s was a great experience as always, with some great F2!
With the PAX carrying an obvious naughty designation from Kris Kringle himself, we proceeded to find our first of three lumps of coal at the corner of CalhounSt. and St.Charles Ave. The PAX broke into 3 groups and did the exercises listed below. The groups rotated through each station, and the Burpee group had the count.
Burpees – 20 (count)
Lunges
LBCs
The PAX moseyed from there to the big mountain, where we gathered into 3 lines, and did an Indian run to level 4 where our second lump of coal was waiting. Each line was assigned the following exercises, the burpee group had the count, and the groups rotated through each station.
Burpees – 20 (count)
Low Slow Squats
American Hammers
Once complete, the PAX formed 3 lines again and completed an Indian run to the top of the mountain where lump of coal number three was discovered. The following exercises where completed in the same fashion as previous stations. Santa gave the winey PAX a break with only 15 burpees.
Burpees – 15 (count)
Al Gores
Flutter kicks
The PAX went down to the benches via the stairwell where we did the following:
Incline Merkins – 20
Right and Left leg step ups – 15 each
The PAX moseyed back to the flag for some brief stretching before announcements, name-o-Rama, and a prayer. We welcomed one FNG, Tom Patrias, who is now referred to as Mudbug!
