F3 New Orleans

Tag: Peppa

  • Birdcage – Week 2 – The Iron 34PAX Challenge

    Pre-Thang

    After YHC’s first visit at Okwata’s H4 Challenge, YHC discussed with Tool and Mahatma-Ice about the possibility of bringing a Rock City type of workout to Birdcage with cinder blocks.  Of course… with their support, YHC was able to get the goods (28 blocks at 28 lbs and 4 blocks at 19 lbs) from Tool and loaded them up onto Mahatma’s truck.

    Meanwhile, on Sunday, Reluctant Yankee sent out Week 2 IronPax Challenge, which incorporates exercises with cinder blocks.  What are the chances??? With many personal texts and mumblechatter convincing the Q to facilitate the challenge (a lot of passive aggressiveness), YHC finally decided to forgo his planned Q with the blocks and went with the challenge.

     

    The Challenge

    Thanks for many PAX help at 5 a.m. to mark the 25 yard distance and unloading all 32 blocks onto the field, YHC was able to start the disclaimer on time at 5:30 a.m. and off we go…. Unfortunately, YHC didn’t get enough blocks for the challenge.  YHC underestimated his popularity… didn’t expect to see 34 PAX and thought 32 blocks were more than enough.

    Actual Week 2 Iron Pax Challenge – accumulated Rep scoring

    4 sets x 8 minutes – perform as many reps as possible in 8 minutes.  After 25 reps, must run 25 yards out and back.  Rinse and repeat until 8 minutes is up.  Rest 2 minutes between sets.

    Set 1 – Thrusters with cinder block

    Set 2 – Curls with cinder block

    Set 3 – KB Swings with cinder block

    Set 4 – ManMaker with cinder block

    Total Score = Set 1 Reps + Set 2 Reps + Set 3 Reps + Set 4 Reps

     

    COT

    Count-O-Rama 34 PAX, Name-O-Rama with one FNG & one PAX from Tallahassee, announcements, intentions.  A record day at Birdcage with 34 PAX participating a heck of the challenge.  Welcome Iron Horse (Tallahassee) and Sinner Bloq$ (FNG) because he’s a pastor working out with cinder blocks.  How fitting???

     

    NMM

    T-Claps to everyone making the challenge possible at Birdcage.  Tool – supplying the blocks.  Mahatma-Ice – picking up the blocks with his truck.  Yankee – measuring the 25 yard distance at 5 a.m.  Hawgcycle, Candy Land, Gabrielle, Medulla, Angie’s List, Willie – help unloading off the truck to the field in the Gloom.

    Thank You all again for the opportunity to facilitate the challenge.  SYITG

    King Kong

     

    Standings – YHC didn’t get everyone’s reps because some modified the challenge, 4 PAX were using the 19 lbs blocks instead of the 28 lbs, or YHC just didn’t do a good job collecting everyone’s score.  Whatever the reason, this is the list:

    Rev-It – 325

    Seaman -625

    I Love You Man – 425

    Douille – 375 (left early)

    Iron Horse – 609

    Angie’s List – 502

    Bartman – 500

    Gabrielle – 583

    Willie – 558

    Rev Sox – 468

    Tinkles – 489

    Medulla – 455

    Quarter Pipe – 456

    Mahatma-Ice – 805

    Saban – 655

    Sinner Bloq$ (FNG) – 655

    Peaches – 475

    Hawgcycle – 592

    Reluctant Yankee – 445

    El Wire – 505

    Mariah – 495

    Chiquita – 415

    Candy Land – 325

  • IronPax Challenge Round 1 at Wolfpack Mtn

    20 PAX posted for a introduction to the IronPax Challenge.  I tried to headlock my cousin –Voodoo – who is in town for the challenge and he fartsacked today – slacker.

    I got to the AO early to measure the horse shoe to make sure we could do it.

    We spent 8 minutes reviewing correct form for the challenge.

    The Challenge:

    50 Airsquats, 40 BigBoi Situps, 30 Merkins, 20 Bonnie Clairs or Sister Mary Katherines and finally 10 Burpees

    Seal it with a .25 lap.  2 laps around the Loyola Horseshoe.

    Do that 4 times!  ***Sorry to the PAX for the confusion here.  I blew it and originally thought it was one lap but after the first PAX finished in 5.5 min I knew we were off and I spent about 90 seconds while the PAX were mid-beatdown trying to figure out the exact number.

    Thanks for being good sports and trying to tackle this challenge.

    Standings:

    El Wire 27:23, Peppa 27:45, Pony Boy 28:15, GSpot 28:45, Flaming Lips 30:18, Bad Moon 30:45, Roots 31:36, Colonel Mustard 32:01, Bartman 32:07, REV-It 32:09, Quarterpipe 32:20, Saban 32:33, Chiquita 32:45, Angie’s List 33:54, Reluctant Yankee 34:12, Dean Wormer 34:29, Beiber 34:40, and KingKong 36:50  Mariah and Betty Crocker

    I am absolutely going to bring this back in about a month. So we can A.) do it better bc we know what it is and B.)  see if we can get any improvement

    SEE YOU IN THE GLOOM!

    RY

  • Sprints anyone?

    Birdcage crew was slightly smaller than recent days, but it was just the right size for this VQ. After taking some advice from Roots while standing around the flag I felt fully equipped to get this Q rolling. A standard disclaimer to an eager group of 16, and we rolled…Once we took off, the nerves of the VQ shook out and it was just another opportunity to push ourselves and leave this workout better than when we started.  I couldn’t have been more excited and honored to Q.

    A brief mosey followed by a warmup of…

    SSH X 20 IC, Merkins X 10 IC, Mtn Climbers X 15 IC, Hillbilly X 15 IC, Windmill  X 15 IC

    Short mosey to our “track”, or driveway, for the Q where we started a “BLIMP Plus” Routine

    Partner Up and Number off…

    “Partner BLIMPS Plus Chase”

    (5 Burpees, 10 Lunges, 15 Imp Walkers, 20 Merkins, 25 Plankjacks, 30 Squats X 2 with some jogs and sprints sprinkled in)

    Round 1: Partner 1 completes reps while partner 2 waits, once #1 is finished he takes off for a jog around the driveway entry to the zoo. Partner 2 begins and when complete busts a sprint to where partner 1 currently is. When caught up, partner 1 begins second exercise. After 1st complete BLIMP, roles reverse. #2 goes first and jogs, #1 goes second and Sprints to catch up.

    The six long sprints in between the “Sprint round” were a clutch addition to this routine.

    After a 10 count we continued the combined reps and sprints routine.

    Merkin IC X 10-Sprint 40Yds-LBC IC X 20-Jog 40 Yds

    Wide Merk X 8 IC-Sprint 35 YDs-Penguins IC X 15-Jog 35 Yds

    Diamond Merk X 6 IC-Sprint 30 YDs-Superman X 10 (Cadence=Up/Down “1”)-Jog 30 yds

    Next was some bench work oyo to catch our breath from the anaerobic blast of repeated sprints.

    10 LL Power Ups oyo

    10 RL Power Ups oyo

    10 Dips oyo

    8 LL Power Ups oyo

    8 RL Power Ups oyo

    8 Dips oyo

    6…

    6…

    6…

    Mosey to Oak Alley

    Whole group-Progression Sprints @ 40 yds X 3…Finish Strong!

    Jog to the Flag for COT and Counterama, Namearama, Announcements, BOM and Prayer!

    Thanks to all PAX for their effort in this Beatdown. Great job.

  • 8118

    So many directions that a Q can take that sometimes it’s hard to pick just one.  With some late night pondering though I couldn’t pass up the opportunity of 8118.  Has there ever been a palindromic beatdown in the history of F3?  Does the Pax know what a palindrome is?  Does the QIC know that numbers really aren’t palindromes?  Is drinking a Rockstar and going for a 7 mile run at 10pm a good idea?  Is drinking a Rockstar and…… ever a good idea?  Having exhausted myself I knew I needed a workout where the Pax could just do their thing.

    Mosey over to the zoo parking lot for a warm up:

    • SSH IC x 30
    • Hillbilly IC x 30 (testing the ability of the assembled hillbilly’s to count to 30)
    • Mountain Climbers x 30

    Mosey to the Audubon statue for some stretching and a little Q&A.  As Rudy was not with us I had to scan the crowd to find the next most likely PAX to appear on Jeopardy and my eyes settled on JV.  ‘What is a palindrome?’ Some under the breath musings about Elba and Canals hinted at the answer.  ‘Why does that matter today?’ Nip Tuck nailed it, ‘8118’.

    The Thang:

    • A figure of 8 run around the medians
    • 8 Merkins at the bottom and top of the 8
    • 1 burpee every time at the crossover
    • Run forwards from bottom to top of the 8
    • Run backwards from the top to the bottom of the 8
    • Run 8 laps

    Not much was said from this point on.  Perhaps some disbelief or just boredom.  There wasn’t an official time goal but we did run out of time with most still on the course.  Congrats to Beiber, Pony Boy, Mahatma, El Wire, G Spot, Peppa, Swamp Cock plus maybe others who finished the 8 laps.

    Mosey back to the flag.  Count off and namorama.  Intentions for Rudy’s sister and a couple of Roots’ friends who are ill.  An official uptown H8 may be something to consider.

     

  • Fore!

    As my fancy fitness tracking watch, I mean 15 year old Casio G-Shock, ticked near 5:30 the anticipation became palatable. The First Annual Officially Unofficial F3Nola Blimp Golf Tournament (sponsored by John Daly’s Grip It & Sip It) was almost underway.

    First we moseyed a bit to that Greek pavilion looking thing for some warm-up:

    Side Straddle Hops X 34
    Arm Circles X 15
    Reverse Arm Circles X 15
    Peter Parkers X 15
    Mountain Climbers X 15
    Parker Peters X 15

    Next we moseyed to the links for the main event. They say Blimp Golf predates its Scottish counterpart, but it fell out of popularity due to it being completely pointless. The rules are stupid and convoluted, you start at the first hole and do one set of BLIMPS with the par of the hole as the reps. Then you do 34 Merkins (because it’s my birthday and I like them). The first person to finish wins that hole and then you mosey to the next hole and repeat with hole number as the sets and the par as the reps.

    The first hole started out a little rough, mostly due to my poor explanation. After that we started cruising. Unfortunately I forgot to keep track of who won each hole, so I can’t give out the grand prize. I promise to do better next year. Our sponsor was kind enough to provide a delicious Grip It & Sip It Hard Tea for each hole winner though. Let me know in the comments if you won a hole and I will make sure you get one.

    After 5 holes we decided that the we were golfed out for the day and we moseyed to the benches:

    Dips X 15
    Right Leg Step-ups X 15
    Dips X 15
    Left Leg Step-ups X 15
    Derkins X 20

    According the Casio we had way more time left than I thought. The PAX recommended that we do some AB workouts. We headed back to the pavilion for some Ring of Fire:

    Nolan Ryans
    Real Freddy Mercurys
    Lots of other AB stuff

    Back to the flag for Count-Off, Name-O-Rama, Announcements, Intentions and Prayer.

    Big thanks to everyone for coming to my VQ and helping me out with my mistiming.

  • And we are done….just kidding, not really.

    So after a last minute exit from Chowdah for his VQ, YHC decided to step up and take the Q.  After planting the shovel flag in what was unusually hard dirt and the usual disclaimer, we were off.

    Mosey to the Kick-Ball Field in front of Audubon Zoo for Warm-Up:

    • Imperial Walkers X 20
    • Arm Circles Forward X15
    • Arm Circles Reverse X15
    • Hillibillies X20

    Next, short mosey to Soccer Field for:

    • 4 Corners – B.O.M.B.S – Modified (You’ll figure out why shortly)
      • First Corner – 5 Burpees
        • Defensive Drills R/L to
      • Second Corner – 10 OH Presses
        • Crab Walk to
      • Third Corner – for Modification #1 – 15 Monkey Humpers
        • Backward Run to
      • Fourth Corner – 20 Big Boy Sit Ups/Rower Sit Ups (PAX choice)
        • Bear Crawl
      • Back to First Corner for Modification #2 – 25 Side-Plank Leg Raises split between right and left sides

    This was so fun, Rinse and Repeat!

    Mosey to Shelter for:

    • The Cooper
      • 10 Burpees
      • 10 Merkins
      • 10 Squats
      • Run 1 lap from shelter to track and back (approx. 400M)
      • Decrease by 1 until done

    Now you know why YHC decided to modify the merkins and squats out of the B.O.M.B.S.  You’re welcome PAX!

    Now the above routine seems pretty straightforward and not that difficult.  Apparently not with 90 degree heat and what seemed like 110% humidity.  The Cooper should be renamed the Mumblechatter-Killer because it was pretty quiet amongst the PAX once we really got going.

    As we continued in our endeavor to get to the end of this never-ending routine, YHC realized not all the PAX would have time to complete.  So, modify!  YHC decided to announce that we would call it when the PAX leaders (I’m looking at you Douille, El Wire, Mariah and a few others) finished all their rounds.  Apparently, those same leaders misheard me and thought YHC said we would finish when they completed their CURRENT round.  You can imagine my amazement when I pulled into the shelter with a group of PAX waiting for YHC for the next THANG.  Of course, I quickly explained that we still had several minutes to go and let’s get to it.  Que collective groan.  Off we went for more rounds!  Lucky for the PAX we did run out of time so YHC called it.  That Cooper was something else.

    Mosey back to the Flag for Count-Off, Name-o-rama, Announcements, Intentions and Prayer.  Special thanks to all who attended and helped put on the F2 Picnic on Saturday.  A great F2 event.

    Thanks PAX for letting me lead!  What a great group of #HIM.

  • The Skinny Backblast -SUPER 21s!

    It was a light showing after the spillway classic and the running of the bulls last weekend so we worked out extra hard for all those who fart-sacked. There was some concern about working out in from of the Zoo after the jaguar escape over the weekend. No one said it, but we all thought it “I don’t have to run faster than the Jaguar, only faster than you.”

    Workout totals were approximately 3 miles of running, 290 chest movements (mericans, dips), 150 abs.

    Quick warmup on our way out to the levee

    1. Side straddle hop – 25
    2. Arm circles – 20
    3. Stacked foot – staggered hand Mericans – 40 (20 per side)

    At the Levee

    1. Mountain climbers while partner lunges to the top of the levee and high knee runs back. Then upon return, both partners low plank run x 5 together, and partners switch. 1 iteration.
    2. Same as above but replace lunges with backward run up the levee. 1 iteration.

    Run to Zoo entrance

    At zoo entrance:

    1. Super 21s in pairs. Alternate mericans with situps, 1 and 1; 2 and 2; 3 and 3 etc to 21. Partner runs the loop and swaps out on count.
    2. Super 21s in pairs. Alternate dips with stepups. Step-up count in left leg + right leg = 1.

    Run to Skinny.

  • Macdeuce at The Birdcage

    (more…)

  • Suicide Squad

    19 PAX woke up to this beautiful morning for a July beat down at the Skinny.  Started with our standard disclaimer, we went straight to the warm up.  All in cadence count – 25 SSH, 15 Forward Arm Circles, 15 Imperial Walkers, 15 Backward Arm Circles, and 15 Hill Billies.

    We moseyed off to the track to our first station.  We broke up the PAX into 4 groups with the following exercises.  Group 1 – 10 pull-ups (the count), Group 2 – lunges, Group 3 – merkins, and Group 4 – plank jacks.  We did one full rotation.  We then moseyed across Magazine Street to one of the fields in front of Audubon Zoo.  Magically, there were about 10 cones set up to resemble a flag football field.  Each cone was about 10 yards apart.  Because of the perfect set up, we decided to do some suicide drills.

    Suicide Drills

    1.) OYO – jog to the first cone, sprint back, 10 merkins.  Rinse and repeat to the 2nd and 3rd cone.  Total = 30 merkins.

    2.) OYO – Jog backwards to the first cone, sprint back, 10 squats.  Rinse and repeat to the 2nd and 3rd cone.  Total = 30 squats.

    3.) OYO – bear crawl to the first cone and back, 10 merkins.  Bear crawl to the 2nd cone and back, end with another set of 10 merkins.  Total = 20 merkins with nonstop bear crawl.

    4.) With a partner – facing each other, side hop / jog to the first cone and back, 3 burpees. Rinse and repeat to the 2nd, 3rd, and 4th cone.  Total = 12 burpees and a lot side-hopping.

    5.) *Iron Sharpens Iron Challenge of the Day* – With a partner – wheelbarrow your partner to the first cone, 5 rower or traditional sit-ups at the first cone.  Let your partner wheelbarrow you to the 2nd cone, 10 rower or traditional sit-ups at the 2nd cone.  Wheelbarrow your partner to the 3rd cone, 15 rower or traditional sit-ups at the 3rd cone.  Let your partner wheelbarrow you to the 4th cone, 20 rower or traditional sit-ups at the 4th cone.  Total – 50 sit-ups with alternate wheelbarrowing and crawling between partners.

    6.) OYO – jog to the first cone, sprint back, 10 merkins.  Rinse and repeat to the 2nd and 3rd cone.  Total = 30 merkins.

    7.) OYO – crab crawl to the first cone and back.

    We then completed the day with some more core exercises: dying cockroach IC x 20, penguin IC x 20, American Hammer IC x 17 (I tried to do 20 but didn’t happen).  We then moseyed back to the flag and finished right at 6:15 a.m.

    We ended with count-o-rama, name-o-rama, announcements/intentions, and prayers.  I feel very blessed and honored that I get a chance to lead the PAX.  Thank You for pushing me to post on a regular basis. And welcome back Chiquita!!!

    SYITG

    King Kong

     

  • Boom Chuga Luga Luga Boom

    What rolls down stairs
    alone or in pairs,
    and over your neighbor’s dog?

    Well the PAX would soon find out! With a tardy pushed we ventured into an uncharted sea of possibilities. In the shadow of the Wolfpack Mountain we sojourned into the quads of Tulane.

    A warm up of Pete Parkers x21, Burpees x10, Arm Circles Forward and Reverse x21, SSH x21.

    We then moseyed on across Frerret to the Navy Building for pick up an FNG and our new toy

    What’s great for a snack,
    And fits on your back?
    It’s log, log, log

    Courtesy of the Naval ROTC unit we borrowed their log the mornings workout.

    We broke up into 3 groups of 5.

    Next we proceeded to do an Indian run where group 3 picked up the log and chased down groups 1&2, pass the log to group 2 then sprinting ahead of group 1. We did this all the way down McCalister to the Riley Center where we turned around and continued back to the engineering quad. Running proved to be a challenge but each group organized themselves quickly. Tclaps Wiley, the shortest of the lot, quickly realized we need to line up tallest to shortest if we were going to achieve anything and that went a long way to get everyone moving better.

    In the quad we rotated through using the log. First round we did log presses x 20, while the waiting groups did Mericans,
    Second round we did log situps x20, while the waiting groups also did situps
    Third and Fourth round was Log Shoulder Presses x 20, while the waiting groups did air presses during the 3rd round, and lunges during the 4th.

    After wards Saban led a Circle of Marry while the 3rd group ran the log home to the Navy building. When the Pax were all reunited a quick pickle pounder and then mosey back to the flag.

    At the circle we had 2 FNGs to add to Uptown vs the World Air Bag & Soup Kitchen

    Inspiration for the workout came from the Art of Manliness which has posted the FM21-20 Army’s Field Manual for Log Training Manual from 1946

    https://www.letssingit.com/ren-and-stimpy-lyrics-log-l8zj5lw
    LetsSingIt – The Internet Lyrics Database

    WWII Army Log Work Outs