F3 New Orleans

Tag: Organ Grinder

  • Team Work – In Honor of Veterans Day 11/11

    Pre-Thang

    Since Veterans Day is this Sunday, 11/11/18, YHC came up with a work out to honor of all the soldiers and personnel in the military.  Therefore, the theme was teamwork and leave no man behind mentality.  The night before, YHC purchased 6 more blocks (about 30 lbs each) from Lowes. YHC got to the AO early around 5:00 am. and placed those blocks at the great lawn in front of Audubon Zoo.  At 5:30, YHC gave his standard disclaimer and off the 22 PAX.

    Warm-ups

    Moseyed to the parking lot in front of Audubon Zoo and did the following in cadence:

    SSH x 20

    Windmills x 10

    Hill Billies x 20

    The Pax then ran a warm-up lap around Audubon Zoo parking lot.  One lap is approximately 0.25 mile.  We ended the lap where the blocks were placed earlier that morning.

    The Thang

    YHC emphasized teamwork and communication during the workout.  Divided the Pax into 5 groups of four.  However, 2 groups had 5 Pax because there were 22 total Pax.

    Mission 1- As a team – performed 200 Scissor Kicks (or Dollies) with the blocks.  But only one Pax can do the rep count while the remaining Pax were doing burpees.  Once 200 dollies were completed as a team, ran the same lap as earlier toward to the proximity of the Zoo entrance and performed 200 Derkins.  Once again, only one Pax can do the derkins while the remaining Pax were doing air squats.  Upon completion, LBCs for one minute, then planked for another minute until last Team was finished.

    Mission 2 – As a team – prisoner ran back toward the blocks location and performed 200 curls.  Only one Pax can do the rep count while the remaining Pax were doing leg raises.  Once completed, the team prisoner ran to the Zoo entrance proximity and performed 200 dips.  Once again, only one Pax was dipping while the rest were doing the step-ups.  Once completed, LBCs for one minute, then planked for another minute until last Team was finished.

    Mission 3 – As a team, Indian Ran back toward the blocks location and performed 100 manmakers.  Only one Pax can do the rep count while the others were doing flutter kicks.  Unfortunately, about 5 minutes into the mission, YHC had to cut it short because time was running out.

    Last mission – each team had to carry a block back to the fountain (Block Home Base).  While one Pax had to run with it like a zombie, the remaining Pax had to do the prisoner run.  Pass the block to your teammate if necessary.  Once the blocks were back home, the Pax moseyed back to the flag for the COT at 6:15 a.m.

    COT

    The purpose of today’s workout was team work and communication among team members.  YHC was very impressed how the Pax communicated to each other clearly during each mission.  How many reps should each do… what count were they at…..

    Count-O-Rama 22PAX, Name-O-Rama, announcements, intentions.  We prayed for I Love You Man’s niece, Two Yutes’ brother, and a Felipe’s employee.  Prayed and be thankful for all the soldiers overseas.  Never take our freedom and rights for granted.

    Finally, T-claps to I Love You Man for bringing out smoothie samples for all the Pax after the workout.  Thank You all again for the opportunity to lead.  SYITG

    King Kong

  • First Q at the Mountain

    YHC texted the planned QIC, Tinkles, last night requesting the Q for Wolfpack Mountain.  YHC was on the schedule prior to Halloween and was unable to fulfill his duties.  This seemed like a good make-up date.  Tinkles humbly obliged and the Downpainment was underway.

    W/U

    • Mosey down the neutral ground to Walnut and cross over.  Double back to Cowen Cir and find some real estate in front of the steps.   5 laps, with up & down being 1 lap.   Since we could not get in to Tulane, Mosey over to Loyola to find Jesus.
    • SSH IC x 25
    • AC IC x 10, Reverse x 10
    • Peter Parker IC x 10
    • Parker Peter IC x 10
    • IW IC x 10
    • HB IC x 10
    • JL IC x 10
    • Mosey to the Mountain

    The Thang

    • COP – Merkins IC x 10, Plank Jack IC x 10, Squats IC x 15
    • Partner Up
      • PAX 1 completes a lap up the mountain and down the stairs
      • PAX 2 completes the COP at each landing until PAX 1 catches him, then switch
      • Complete the COP until you reach the top of the mountain, and your partner meets you there.
    • LBC x 30
    • Alabama Prom Date x 10 on each side. (1 legged wife pleaser)
    • Mosey to the Flag

    Counterama, Namerama, COT

    Announcements – Holy Name Fair this weekend.  Poboy Fest this Sunday, Son of a Saint will be the benefactor.

    Prayer – The health of Supreme Court Justice RBG, The victims of CA mass shooting, and tolerance of our fellow Americans & fellow man.

    Thank you for the opportunity to lead.  SYITG

    Da Parish

  • That’s what you guys look like?!

    Daylight savings!   Now I can see all of your ugly mugs.

    I was thinking Quarterpipe had this one but I planned a little Q when he didn’t reply to the text.  He let me know that the little one was affected by daylight savings – so he will be there next time.  He stepped up to cover a Q last week – so no sweat QP.

    We started the beatdown with a lap around the golf course parking lot.

    Circle by the bandstand.  IC  SSH x 20, Imp Walks x 20, Mtn Climbers, 20 Morning Glory x 10, and Low Slow Squats x 20 (touch the ground)

    Then we ran out and looped around the track back to the pull up bars.  (LBCs while you wait).  Seaman splashed Angie’s List at some point here – he got me later.  THere will be revenge.

    Here we did 25 hand release Merks OYO.   20 Shoulder Taps. OYO

    Ran to the PIMP station.

    On the way to PIMP station – side shuffle, skip with high knees, butt kicks, run backwards

    At the PIMP station – pull ups are the count, plank jacks, merks, side lunges, hand release merks.  Rinse and repeat.

    Superman to Bow.   Roll left and roll right.   X Y Z — back exercise pulses.

    Run back to bandstand.   On the steps by the bandstand where the yoga ladies meet – we did 50 toe taps,  then up and over the bandstand and 50 dying roaches at the end of oak alley by the track.  Then run back to bandstand.   50 more toe taps and then 50 shoulder taps.   LBC and wait.   Then we did 50 monkey humpers and 25 low country crab

    Back to the virtual flag and circle of  trust.

    Glad to step up and lead.  SYITG.

     

     

     

  • Focus Avoids Penalties at WPM

    The long awaited debut of the Fracsac Wolf Pack Mountain Q finally arrived. November 2nd seemed so far away not long ago. News of the monumental event traveled far and wide. Rudy canceled his plans to travel to some Irish school, King Kong passed on the opportunity to climb a building in NYC, and a HIM from Pittsburgh made a special trip for it. Don’t let anyone try to tell you different, what you read here is total fact….sort of.
    25 men of F3 joined YHC to see what was in store. With 0530 upon us, time to do a disclaimer, then throw the Pax off with a countoff. The Pax were instructed to remember their number. Mosey down St Charles, and make a U-Turn back to the Loyola Lawn for the warmup.

    SSH IC x 31 (because that’s what we do)
    Grass Grabbers IC x 10 (there was much mumblechatter)
    Abe Vigodas IC x 10

    Plank-o-rama
    Peter Parkers IC x 20
    Mountain Climbers IC x 20
    Parker Peter IC x 20
    Asked King Kong his number. He responded with 24
    Merkins IC x 12 (4-count total of 24)

    The Pax was asked to count off again, in the order of 1,2,1,2……remembering old number and new number.
    Mosey to the Mountain.

    Group 1 in a column on the left, Group 2 in a column on the right. Indian Run up to the top of the Mountain.
    Once on top, time to test the focus of the Pax. When we get tired, we tend to lose focus. This can affect home life, or work, or other things. The instructions were simple. A Pax was asked his first number. The first number may have been 17. YHC informed the Pax there would be one opportunity to hear the instructions. Failure to execute properly would result in a penalty.
    17 SSH, the first 10 in cadence, the rest in silence, maintaining cadence internally. Failure to stop at the designated number, or a failure to stop counting out loud beyond 10, would result in a penalty.
    Penalty #1 – Mosey to the end of the top floor. Split in group 1 and Group 2, 10 Burpees OYO, sprint back to other end.
    We tried the test again. 16 SSH may have been the number, but it doesn’t matter, because the Pax incurred another penalty.
    Penalty #2 – 10 Burpees OYO, sprint to the other end and back. There was some mumble chatter claiming YHC was just messing with everyone. Not true.
    Penalty #3 – Sprint to the end again, 10 Burpees OYO, sprint back. Most of the Pax was getting it, but a couple did not.
    Final effort of 13 SSH IC to 10, followed by silence until 13. There was one Pax that did not stop with the rest of us, but YHC allowed one do over. Upon that effort, the entire Pax was in perfect uniform SSH IC mode. It was a beautiful sight!
    Mosey back down the mountain, stopping at level 6 for:
    Monkey Humpers IC x 20
    Mosey to level 5 for:
    Catalina Wine Mixers IC x 10 (not so fun on the concrete floor of parking garage…meant for grass)
    Continue the mosey to the bottom.
    Move to the benches.
    RL Powerups IC x 10
    LL Powerups IC x 10
    Dips IC x 15
    Mosey back to Loyola Lawn
    Freddie Mercury IC x 20 (Bohemian Rhapsody Opens Today!)
    Flutter Kicks IC x 20

    Times Up, mosey back to flag

    COT

    Countoff, Announcements, Intentions, closed with a prayer to the Sky Q.

    NMM
    We welcomed Gemini from Pittsburgh. This guy could knock out some burpees fast, hence the HIM title. He mentioned he planned to come back and guest Q, showing us a real Burpee workout. Looking forward to it! T-Claps to Reluctant Yankee for getting him to WPM and to Jingle Vader for getting him back to his hotel.
    When I first visited Wolfpack Mountain, the Indian run up beat me, and I dropped out. It took me a few visits to get there, but I did it. Today I Q’d it! T-Claps to those that kept motivating me.
    There were a couple Burpee Debts paid at the end. We got to see Sea Man wear an Irish Jersey!
    Coffeteria at PJ’s was great as always.

    Thanks for posting with me today!

    SYITG

  • Halloween Beatdown

    19 PAX gathered in the spooky gloom that is Audubon Park on this Halloween morning.  Surprisingly, not one person was in costume,after some mumble chatter on the group text about that the previous day .  YHC had planned to do a Richard Simmons costume complete with a glittered F3 logo tank top, but that plan never came together.  So, disclaimer was given and off we moseyed around the golf course parking lot and back to the area in front of the bandstand.   Circle up for the Monster M.A.S.H. warm-up.

    Warm-Up

    M – Mountain Climbers, IC , x 13

    A – Arm Circles, IC , 13 Fwd, 13 Rev.

    S – SSH, IC, x 31

    H – (Was supposed to be Hillbillies) I forgot my cheat sheet at home, Angie’s List saved me, and came up with Monkey Humpers, IC  x 13

    Thang 1 – P.U.M.P.K.I.N.S. down Oak Ally

    Run down Oak Alley stopping at each light post to perform specified exercise x 31 reps, at the end sprint to fountain and find your “Pumpkin” Block

    P – Plank jacks x 31

    U – Up-Downs (Burpees without the Merkin at the bottom and no Jump clap at top) x 31

    M – Mountain Climbers x 31

    P – Peter Parker x 31

    K – King Kongs (Uptowns version of shoulder taps, beat your chest) x 31

    I – Imperial Walker Squats x 31

    N – Nolan Ryans x 31

    S – Squats x 31

    Thang 2 – Pumpkin Dora 1, 2, 3

    Partner up,  PAX 1 does exercise, while PAX 2 Zombie Walks (holding brick out in front of you) to first light and back, Flip Flop with partner.  Had to modify Zombie walk after lots of mumble chatter from the Zombies.  changed to overhead carry.

    100 Pumpkin Pickers – Curl block then extend straight out in front of you

    200 Pumpkin Thruster – Squat to an overhead press.

    300 Flutter Kicks while holding block ( Again, forgot my sheet, this was supposed to be Pumpkin Merkins but my brain doesn’t function on all cylinders at 5:30)

    A Little bit of Mary

    Dying Cockroach while hold Rock IC x 13

    LBC w/ rock IC x 13

    Put our Rocks back in their hiding spot and Mosey back to the Flag.

    Still had a couple minutes left once the 6 got back to the Flag so.

    10 Merkins on your own

    Freddie Mercurys IC x 13

    Slow American Hammers  IC x 13

    Count-O Rama, Name-O-Rama, No FNG’s, Couple of Race announcements.  Special intentions for ILoveYouMan’s neice, all those impacted by Hurricaine Michael and our brothers who have traveled there to help them.

    It is always a great experience to lead this group of Men.  Thanks, as always for the opportunity to lead.

    SYITG!