F3 New Orleans

Tag: Pauly D

  • Recovery at The Renaissance – from Fracsac

    The Renaissance welcomed a visit from none other than Pauly D, our HIM that relocated to the barren wasteland of California. YHC needed a little recovery work from the recent GoRuck Tough completed less than 24 hours earlier. As YHC pulled up to the AO, he found Pauly D trembling from the 42 degrees temps and decided to put the recovery on the back burner, as this pax needed to warm up. Triple Shift showed up, and it was time to get started.

    After giving a brief disclaimer, Head to the steps of NOMA.

    Face the bacon for the warmup. Attend the Renaissance and you’ll understand….

    We did warmup stuff, then added in some chinook squats just for fun.

    The Thang

    Tabata!

    8 rounds of 30 seconds work and 15 seconds rest.

    Round 1 – Burpees (now Pauly D is warm)
    Run a lap around NOMA
    Round 2 – Plank Jacks – stay in plank during rest!
    Run a lap
    Round 3 – Step ups at the fountain
    Run a lap
    Round 4 – Big Boi Sit-ups
    Run to the back of NOMA for Sunday Mornings x 5
    Back to the VSF for a 1 minute plank

    COT

    Coffeteria followed with 💯 attendance plus a couple!

    SYITG

  • Renaissance 5… or was that 6

    Warm up

    As the sun rose on a glorious morning after the completion of Run Ranger Run, we started with easy stretching as about 1/2 the group was out late last night with the final RRR run and sushi. Our stretching included legs together and leaning over SLOWLY, extended our stretch with each exhale, followed by Abe Vigoda x10, Grass Grabbers x10, Imperial Walkers x10, Arm Circles x10 forward and then x10 backward, and finally a lunge stretch.

    The Thang

    FracSac, Belloq, Catfish, Tool and yours truly started with a slow jaunt around NOMA followed by

    50 Burpess, then another loop around NOMA.

    100 push ups, then another loop around NOMA.

    150 Lunges, then another loop around only 1/2 around NOMA… stop in the back for…. incoming Pauly D …. and …

    200 squats followed with 5 MINUTES of Sunday Mornings (10 air presses while in people’s chair position, 5 donkey kicks up NOMA wall, then one balls to the wall and press = a Sunday Morning) now rinse and repeat for 5 minutes

    The Cool down Stretch

    We returned to the flag and did 5 minutes of stretching lead by Belloq.

    COT

    We closed lifting up our injured F3 brothers and those battling cancer and other illnesses along with announcements including read your F3 e-mail 😉

    Coffeetria

    100% attendance of the original 5. Pauly D stayed in City Park to get the rest of his Sunday morning exercise completed.

  • Death Star Trench Run #3

    DSTR #3 is in the books. I think last year we started earlier but after some reflection I think 630 is a good time. We had a nice run. 17 pax sunny very comfortable. Total CHAOS on the neutral ground.

    A good 6 miles at a 9 min pace. Choot Em on bike!

    A solid run with plenty to look at!

  • Monkey Humper Monday

    Got to bed late and was feeling tired and uninspired this am – forced myself to the beatdown because I was the Q today. First person I saw was Revit and I mentioned that I wasn’t feeling it yet – and he reminded me that sometimes getting out of bed “the daily red pill” is the biggest challenge. And he is right! The whole day is better because of that one decision.

    Got the PAX together and ran across Magazine to the Figure 8 path in front of Audubon statue. Here we did a quick warm up: SSH x 20, Low Country Crabs x 20, Mtn Climbers x 20. Then we did 20 Monkey Humpers OYO, and do 20 MHs OYO at the tip of the 8s and where the line crosses so we did 100 MHS total.

    Then we moseyed to the FLY. We did some LBC x 20, Leg Lifts x 20 and dying roaches x 20. We also did 20 Monkey Humpers OYO.

    From there we moseyed to near the hill – at the hill we did Merks around the clock. With our hands on the curb. at 12, 3, 6, 9. oclock.

    After that we moseyed to a softer spot – and did 20 Jlos. Plus 20 Monkey Humpers.

    I let the boys open up the throttle for a full run to the Labrynth. The lead guys were supposed to ping pong for the 6 to get those extra miles.

    At the Labrynth we did Bulgarian splits L and R and Dips.

    Then we went for the long mosey back to the FLAG. Got to the FLAG early so we did Monkey Humpers until the 6 got there. With the 6 we did another 1 min of Monkey Humpers.

    Thanks for making me take the DRP today – I will be back at it on Wed!

  • RRRUNDAY

    It was the second day of Run Ranger Run and the PAX were motivated. 6 of us showed for an hour long run on this beautiful day.

    We started with a run through the park to the fly and then looped back around to the front of the park. Then we ran through Tulane campus to Claiborne and then over to Audobon. Ran back through the campus one more time and made our way to the WPM garage. One lap up and down the garage and then back to the start.

    My watch thought I went to TJ Quill’s for some reason… so the distance was off on my app. The general consensus is we did about 7 miles.

    Angie, Flaming Lips and I ran to PJs on the Tulane after the workout for a small, freezing coffeeteria.

    All-in-all a great run and a great kick-off to RRR.

  • Wait… WPM on a Monday???

    During coffeeteria after Sweaty Bells, YHC asked Douille “Who has the Q tomorrow for the Skinny?” Good thing YHC asked because Douille responded “You got the Q tomorrow!” With Run Ranger Run in mind, YHC knew he wanted to incorporate the workout with more than 3 miles within 45 minutes.

    YHC ran to the AO. YHC did this last year and will continue to do so in 2020 Run Ranger Run month. Upon arrival, he realized few others were doing the same thing. Roots got there early and ran a lap around Audubon Park. Angie’s List, Squeal, and Yankee all ran to the AO. T-claps to all the PAX who did extra homework to start the day!

    At 5:30, YHC gave his disclaimer and informed the PAX that they will be running today. Fast guys can log in extra mileage by sweeping the Six at every stop point. Everyone started with the warm-ups in cadence at the AO meeting spot:

    Forward Arm Circles (No reverse because Seaman was there) x 10

    SSHs x 20

    Windmills x 10

    First Leg – PAX got on the track and moseyed to the first stop, which was the bridge to the golf course. YHC was very happy to see high participation of sweeping the Six. Once the Six got there, the PAX did 20 mountain climbers in cadence.

    Second Leg – PAX moseyed to the Shelter where we met at the annual Gnarly Nutria. Everyone did 15 dips in cadence.

    Third Leg – YHC told the PAX to cross St. Charles and to head towards the base of Wolfpack Mountain. Few PAX got excited while they were entering uncharted territory on Monday! PAX once again swept the Six once they arrived to the base of the WPM. PAX formed 2 lines and Indian ran up the garage to the top, where everyone did 20 plankjacks in cadence, Held in position, then went right into slow merkins x 10 in cadence. PAX took the stairs back down and headed towards the fountain in front of Audubon Park

    Fourth Leg – At the fountain, everyone did 20 declined shoulder taps in cadence, then moseyed to the water fountain, then formed 2 lines and Indian ran from the water fountain to the monkey bars. PAX circled up at this spot and did the following exercises in cadence: LBCs x 20, Flutterkicks x 20, American Hammers x 20.

    Final Leg – PAX got back on the track and took a detour back to the flag by crossing Magazine Street towards the statue in front of Audubon Zoo and back to the track back to the flag. Everyone arrived at 6:14 a.m. so the PAX planked for 1 minute.

    On average, most PAX got approximately 3.2 miles while some got around 3.8 because of the multiple sweeping the Six.

    We ended with COT praying for the passing of F3 Noonan from Naperville and Pauly D’s colleague. We also prayed for speedy recovery for my sister after giving birth to Nephew Kong! I ended the workout by running back home with Angie’s List. What a way to start the week!!! Thank You for pushing me every morning!!!

  • Delayed Mountain Time

    Apologies for the delay but from way back on Friday at Wolfpack Mountain: Pax took off from the North end of Audubon Park at 0530 headed west along St Charles wrapping back around and ending up at the great circle courtyard for quick warmup:

    – Sidestradlehops; Self Love; Imperial Walkers; Peter Parkers

    Straight away to the mountain-garage – Pax headed up the mountain after some BLIMPS-planation: 5-10-15-20-25 with alternating Bear Crawl and Backward Jog up the parking garage

    – Rinse and Repeat the rest of the way up to the top Some Mary and an extra set of Side Stradlehops during another amazing NOLA sunrise

    Back down the stairs for a set of Dips on the benches Finally mosey back the circle…No not that circle the other circle…Mass confusion was averted as the flock made it back to the flag(less) pole in time for a final round of Bob Dole Tree Hugging and Smurf-Jacks (because why have thighs if you can’t make them burn).

    Counted off 30 strong with 1 FNG: Welcome Bobby Walsh; Just passing through aptly named ‘Layover’ Wrapped up with a thoroughly beatdown ball-o-man and then off to Coffe-teria at PJs

    Thanks for the great work gents!

    -Tubesteak

  • Ants on the Mountain????

    It’s another crisp, cool Friday morning.  The PAX are ready for the Mountain what to do?  Hmmm…we shall see.  With a disclaimer, let’s mosey!

    Mosey to under the mountain for warm-up all in cadence:

    • IW’s
    • Self-Love
    • Grass Grabbers (Cement Grabbers)
    • Self-Love
    • Toy Soldiers
    • Open-Gates

    Count off by 1 and 2

    Here we go, let’s do something I don’t believe we have done at the Mountain before.  Time for Ants up the Hill!  Team 1’s mosey to second staircase while Team 2 stays at first staircase for…bear crawl to top of Mountain up stairs!

    At top of Mountain circle up for Mary until Six including (all in cadence):

    • Russian Twists

    What comes up must come down.  Team 1 Crab Crawl Down first stair case. Team 2 mosey to second stair case and crab crawl down.

    At bottom of Mountain circle up for Mary until Six including (all in cadence):

    • Penguins
    • Hello Dolly

    All the Pax are here, let’s mosey to quad between Monroe and Bobet Halls for:

    7 of Diamonds (Do all exercises at each corner of quad):

    • Burpees X7
    • LBT’s (2 is 1) X14
    • Merkins X21
    • Squats X28
    • Merkins X21
    • Flutter Kicks (2 is 1) X14
    • Burpees X7

    Time is running out YHC calls it.  Mosey back to Flag.  We are done! 

    Count-off, name-o-rama, announcements, prayer.

    Thanks for letting me lead!

  • Sunday Mornings aka “Donkey Kicks”

    YHC has made it a habit to attend the Sunday morning workouts at the Renaissance as we can workout, have coffeeteria, and still be home by 8am before the house wakes up. One constant exercise that has showed up in each Q the last few weeks is Donkey Kicks on the back wall of NOMA – in fact, we now call Donkey Kicks – “Sunday Mornings”. The inspiration for today’s Q was Sunday Mornings and trying to incorporate some music into the work-out. So with the help of my family at the ranch – we set up a play list last night and made sure the Bluetooth speaker worked. Off we go……

    7 pax met at the flag at 6am. Quick disclaimer and a short mosey to the grassy area between NOMA and adjacent to the lake for warm up. TRACK 1 – VAN HALEN’s – JUMP – played during the warm-up with each time we hear the word “Jump” the PAX did SSH. In between, PAX did some Imperial Walkers, Arm Circles, and Mountain Climbers to warm up.

    TRACK 2 – THE BLACK EYED PEAS – LET’S GET IT STARTED (- RUNNIN’ RUNNIN’, RUNNIN’) – perfect song for indian run up and around delong drive in front of the museum

    TRACK 3 – SURVIVOR – EYE OF THE TIGER – three minutes of Rocky Balboa’s in front of the museum

    TRACK 4 – PETER GABRIEL – KISS THAT FROG – i am a huge fan of peter Gabriel so we had to incorporate one of his songs. For the length of the song perform flutter kicks – when Peter sings “Kiss that frog” – time to morph to Crunch frogs.

    TRACK 5 – BEASTIE BOYS – BRASS MONKEY – hold the Al Gore, until “Brass Monkey” transition to monkey humpers. This was more monkey humpers than Al Gore. Around the time Belloq noticed the sunrise – a site to see this morning over the lake in front of NOMA.

    TRACK 6 – IMAGINE DRAGONS – THUNDER – Dragon Walk on the neutral ground in front of NOMA about 30 yards.

    TRACK 7 – LIONEL RICHIE – EASY LIKE SUNDAY MORNING – mosey to the rear wall of NOMA for some Sunday Mornings – aka Donkey Kicks. Hold Al Gore or People’s Chair throughout song – Each time Lionel belts out “Easy like Sunday Morning” time for 10-20 Donkey Kicks on count of YHC.

    TRACK 8 – MAROON 5 – SUNDAY MORNING – No rain was falling so the PAX were in for more Sunday Mornings at NOMA – Incline shoulder taps with feet on back wall of NOMA with “Sunday Mornings” sprinkled throughout the song.

    With about 7 minutes left circled at the flag for some Mary – each PAX led an exercise in cadence – LBC’s, boxcutters, Cockroaches, SSH, then with one minute left and Fracsac yet to lead – you guessed it 10 burpees.

    Circle up for announcements and intentions. Enjoyed the opportunity to lead and had fun this morning. If you have not been to the Renaissance, come check it out on Sunday.

    Sunday at the Renaissance

  • Sweatin’….

    I have been to many F3 workouts over the past 21 months, all of which have been great in their own way. But this time I was hoping to do something a little different. At a sales meeting earlier this year, my company had an 80’s themed party that my division elected to dress in 80’s workout era clothing. After a short parooze on Amazon, I came across a Richard Simmons costume, complete with a balding headpiece. I just could not pass it up, especially for under $15! The costume was a hit at the work party, even though Richard dropped a rather husky girl while attempting a dip on the dancefloor. In all fairness to Richard, the dip was unexpected, the healthy young lady was caught up in the moment, and who could blame her.  Still glassy eyed, my immediate thought the next morning was, “I need to Q a workout as Richard Simmons!” so I looked at the Q schedule, and saw I was up at WPM for September 6th. I strategically planned the walk up to the PAX right as the clock struck 5:30AM, announced my disclaimer as impersonating a professional trainer, but really not one, and we moseyed in front of Tulane University for a warm up to the classic sound of the Macarena. All exercises were done in cadence, which fell right into the beat of the music.

    SSHx20

    Imperial Walkers x 20

    Arm Circles x 10

    Backwards AC x 10

    After a jaunt to the little mountain Richard determined there was too much traffic there, so an audible was called, and the PAX proceeded to the big mountain where we formed 3 lines for an Indian Run, but not just any old Indian Run. This time we ran prisoner style while flashing our best jazz hands. We stopped on the 5th floor to partner up for some DORA 123.  Exercises were done with various Queen songs in the background (Bicycle Race of course). While partner one was exercising, partner 2 was running up the stairs to the 7th floor, then back down the ramp, and tagging into the exercise picking up where partner one left off this continued until all exercises were complete. 

    Merkins x 100

    Bobby Hurley’s x 200

    Freddie Mercury’s x 300,  1=1

    Once complete the PAX made its way down to the benches for a quick round of the following all in cadence:

    Dips x 20

    Incline Merkins x 20

    The PAX then gathered in front of touchdown Jesus for a round of Mary all while listening to one of Richard’s favorite songs, ”Believe” by Cher. All exercises were done in cadence:

    Penguins x 20

    LBCs x 20

    American Hammer (Douille style) x 20

    Angie’s List pointed out that there was still a little time left on the clock, so the PAX knocked out 10 Herpes on their own. 

    We then circled up around the flag, counted off, had nameorama, intentions, announcements and a closing prayer.  It is always an honor to lead this group of men! I hope everyone who attended the workout enjoyed the little change of pace, as you never know when Richard will pop up again!