F3 New Orleans

Tag: Peppa

  • The Ultimate 4th of July Beatdown

    18 Pax exercised their freedoms this morning by posting at The Birdcage.  This included Da Parish, making his Birdcage debut.  I believe it may have also been Mariah’s Birdcage debut as he has completed the move from Charlotte.  Metro’s loss is our gain.

    Pledge of Allegiance

    We moseyed to the World War I museum and recited the Pledge.  This is a very historical spot that doesn’t get much recognition.  The Memorial itself has the names of the Lousiana residents that sacrificed their life during World War I.  Additionally there are six Live Oaks surrounding the memorial that were all planted by military heroes from around the world:  2 from France, 1 from the U.S., 1 from Italy, 1 from Great Britain, and 1 from Japan.  All planted between 1920-1935.

    Warm-up

    30 SSH; 20 Imperial Squat Walkers; 15 Windmills; 25 Peter Parkers; 25 Mountain Climbers; 25 Parker Peters

    1776 Revolution

    Mosey to the Zoo side of Magazine for a 4th of July modification of The Suck.  One revolution consists of  1 burpee, 7 merkins, 7 side straddle hops, and 6 squat jumps.  After completing each revolution, yell out Huzzah.  Complete as many revolutions as possible in 3 minutes.  We took a one minute rest and repeated it, this time yelling out the number of each revolution.  It sounded like most men completed between 5 and 8 revolutions.

    Bernie Sanders Tabata

    We moseyed to the soccer goal for a two rounds of modified tabata.  4 men on the did the Bernie Sanders on the soccer goal (L hangs for as long as you can hang – don’t give up), while everyone else did the prescribed exercise (Merkins, Squats, or Rower Sit-ups (shout out to this month’s ISI)).  After the last Bernie dropped out (or Q called it) we rotated in 4 new Bernies and a new exercise for everyone else.  We went through 10 rounds – 4 merkins, 3 Squats, and 3 Rower Situps.

    Sprint

    We partnered up and raced to the other side of the field (about 80 yards)

    Ultimate

    We finished the workout with a 15 minute game of F3 Ultimate.  Two Merkins on each change of possession for the team losing possession.  10 burpees each time your team gives up a score.  Let’s just say that this was a defensive struggle, despite the advantage to the offense.  The final score was 1-0.

    COT

    We moseyed back across Magazine for a holiday picture by the flag.  We closed with a prayer remembering those service men and women away from their families today as the serve our country.

    Then YHC had to pay my burpee bet to Da Parish for the Hog’s baseball losses to LSU this season.  66 burpees in LSU paraphernalia.  Thanks to JV for finishing with me.

     

     

  • LGBTcoQcurious

    Peaches was approached to VQ  and in fit of panic enlisted me, Angie’s List, into a Manage-a-Deux-VQ. I graciously accepted and even jotted down some exercises which I promptly left at home. Luckily Peaches was on top of his game and had many fun things planned for the PAX including music, running, running, running and a sunrise on Green Wave Mountian. After we had our picture made with a giant phallic bell tower in the background. How apropos.
    The Thang*-
    Disclaimer

    Mosey to TouchDown Jesus

    • 20 SSH
    • 20 Windmill
    • 20 Monkey Humpers
    • 20 Arm Circle

    Mosey to LBC Quad

    • BLIMPS-substitute LBC for Lunges
    Mosey to Turf Field
    • “I cant quit you” plank to Peaches-Plank/Peter Parker/PlankJack combo
    Mosey to Green Wave Mountian AKA BrokeBack Mountian
    • Indian run up, Stairs down
    Long Mosey to Benches
    • 11 Left leg step ups
    • 12 dips
    • 13 Right leg step ups
    • 11 dips
    Mosey to flag
    • 20 Mericans
    Count off/ nameorama
    announcements/ intentions
    Sweaty balls ‘o man
    *Somewhere in there was an “elephant walk” that Coast Rat enjoyed enough to praise later in a group text. Kinda bummed I missed that, I think elephants are pretty neat. 

  • Cleveland- An alternate F3 Universe?

    T-claps to ‘Captain’ from Cleveland for posting with us today.  His presence destroyed the stereotype of what I thought airline pilots did on their overnight layovers in far away places like New Orleans.  Either Captain dusted off the glitter and rallied really well or he got a good night’s rest and was fresh for the Monday morning beatdown.  With a new found appreciation for pilots I did, however, question the pax-naming ability of our friends in Cleveland.  What could I have been: Doc, Doctor, Life-saver, McSteamy?  Not so fast here in Nola.  But it did have me thinking a bit of the 14 of us the sweated it out today with our less respectful names.  I decided we need a re-do a la Cleveland style:

    • Tinkles = Surgeon General
    • Reluctant Yankee = Enthusiastic Northerner
    • Angie’s List = Frank Lloyd Wright
    • Bartman = The Hawk
    • Jadaveon = All American
    • Koopa = Fortnight
    • I Love You Man = I Love You Man, Woman, or LGBTQ friend
    • Saban = Billy Cannon
    • Mulligan = Scratch
    • Roots = The Rock
    • Peppa = Co-Captain (being that captain is off the board)
    • Sand Bar = Earthsaver
    • Shrinkage = Sigmund

    Maybe one day we will get a chance to post in Cleveland!

    Oh and about the beatdown.  I was a sub for Swamp Cock’s VQ who had to change his plans at the last minute.  I enjoyed the lighter crowd and appreciated those who posted on this holiday week.

    Warm up:

    • SSH IC x 30
    • IW IC x 30
    • Peter Parker IC x 30

    Mosey to the track and Indian run to the row bars for four stations:

    • Burpees x 10 for the count
    • Jump squats
    • Rows
    • LBC

    Catch me if you can with the last guy dropping and doing 5 merks.  This took us all the way to fountain.

    At the benches:

    • Derkins x 10, Should taps x 10, Derkins x 10
    • LLS IC x 20
    • Dips IC x 15
    • RLS IC x 20

    Back to the track for progressive burpee count on the running men icons starting at one and progressing to 5

    Time for some Mary in golf course grass:

    • WW2 situps x 10
    • Penguins x 20
    • Dying cockroach x 20
    • V-ups x 10

    More Indian run to the pull up bars for 4 stations:

    • Pull ups x 10 for the count
    • Body builders
    • J Lo’s
    • Al Gores

    Jog/Sprint alternating intervals back to the flag.

    Some time to spare so we worked in some planks and marveled at a recently set record of 10 hours of planking.  Frank Lloyd Wright noted he probably couldn’t stand for ten hours.  Well played. Even The Hawk and Scratch found it humorous!  Earthsaver used his long arm to capture a group selfie.  Count off and nameorama. Enthusiastic Northerner provided some useful information to the group.  Surgeon General closed us with prayer.  Thanks for visiting Captain!

     

  • I don’t like anyone behind me when talking – its a fact

    Douille was sick!  Got the 455am text and of course – I knew I would cover it.

    I handed off my Friday Q so that Peaches and Angie’s List could have their VQ!

    So as I walked up at 529 – I gave the disclaimer and we were off.

    Ran to the field across the street for my normal COP#1 warmup – SSH, Imp Walker Squats, Mtn Climbers and LBCs.

    Blood pumping so we mosey’d to the first beach at the FLY.  Here the speedsters would PLANK walk and wait instead of just plank.

    At the beach we did some actual PLANK WALK, Shoulder Taps, and some NOLAN RYANs L and R which I changed to Pedro Martinez’s – PAX  didn’t like that – won’t do it again.

    Mosey’d to the HILL.  At Monkey Hill we did 10 burpees, cross the MTN 9 burpees, cross back 8 burpees, until the first PAX finished.

    After the the descending ladder of burpees we lineup on the Soccer Pitch for World Cup action.

    Speed races in 2s.  Across both soccer fields.

    Mosey’d to the Labyrinth.  At the Labyrinth we did flutter kicks, single leg wife pleasers R/L X 15 , hip dips R/L x 15,  and dying bugs.

    Mosey’d back to the FLAG to close out the beatdown.

    Thanks for the opportunity to lead- Douille hope you feel better.  I’d like to see more SPRINTS incorporated in our beatdowns.    Also would like to bring the Ultimate Frisbee burpee fest to Audubon Park one day.

    Thanks Roots for the help with the PAX.

     

     

  • Bring Sally Up – again

    Humidity is a reality right now.  The constant feeling of sticky sweat – and living in a dog’s mouth.

    We ran a loop by the golf course.  Then circled up at the bandstand in Audubon.

    SSH x 20, Imp Walker Squats x 20, Mtn Climbers x 20, Dead bugs x 20

    Then we made a plan… 25 rows at the row bars, 25 Russian Twists at the bandstand, 25 dips on the benches and 5-10 pullups at the pull up bars – plank until you get an open spot.   Run one loop to complete and then plank and wait at the bandstand.  I was trying to avoid any push ups after Gabrielle’s push up destruction on Monday.

    Then we circled up for SALLY UP.   Squats to Flower by Moby.

    Then we did Superman to Bow x 1 min    YTWs for back work x 20

    Then we did another loop.  Same deal except we did 25 plank jacks at the bandstand and BLIMPS to wait.

    Then we circled for a FINAL Mary.

    LBC, Peter Parkers, Plank Jacks, Dying Roach, Parker Peters, Flutter, Rosalita, Shoulder Taps, and Bird dogs x 20

    Tried to stay on the core today to give the arms/shoulders some recovery time!

    A pleasure to LEAD.  Thanks for the opportunity.

  • Did I mention the ISI Challenge….

    So as 23 PAX gathered in the short-lived gloom, YHC reminded everyone that this month’s ISI challenge is 10,000 Merkins in one month.  Quite the task as that equates to an average of 333.33 merkins/day for those who are mathematically challenged.  Merkins were promised and as you will soon see,  Merkins were delivered.  After the standard disclaimer, we were off!

    Mosey around entrance to Golf Club and then to front of bandstand for Warm Up:

    • Hillbillies X 20 IC
    • Windmills X 15 IC
    • Imperial Walkers X20
    • Forward Arm Circles X15
    • Reverse Arm Circles X15

    Then short Mosey to Oak Alley for Red Barchetta (went deep in Exicon for this one).  Apparently it’s supposed to get your heart racing like a “Rush song”.

    • Start at 1st light run to last light for 100 SSH
    • Run back to starting point
    • Run to 2nd to last light for 75 Mountain Climbers
    • Run back to starting point
    • Run to 3rd to last light for 50 LBC’s
    • Run back to starting point
    • Run to 4th to last light for 25 merkins
    • Last is 10 Burpees

    I agree the routine got the heart racing, but even though I’m a fan of Red Barchetta, I think this Rush song seems more appropriate:

    Here’s to all you Working Men! Or is it Working #HIM?  BTW, where’s all the merkins?  That’s only 35 including the burpees…

    Next Mosey to Kickball Field for Merkin Ladder.  There they are!!!

    • Start on one side and do 20 merkins sprint to other side and do 19 back to starting point for 18 and so forth until you hit 1. 210 merkins total if you’re counting.  Now we’re cooking…or at least our chests are burning.

    Quite a bit of mumblechatter during this routine.  I even think I heard some comment about t-rex arms that help some of the PAX do push-ups faster… All I got to say is sometimes it’s good to be short…or short-armed.

    Next mosey to shelter for

    • Incline Merkins X15 IC
    • Right Leg Step Ups X15 IC
    • Decline Merkins X15 IC
    • Left Leg Step Ups X 15 IC
    • Merkins X15 OYO

    Next mosey to right outside shelter for

    Mary

    • Flutter Kicks x 15 IC
    • Penguins X 20 IC
    • Tin Snips X 15 IC
    • Nolan Ryans X5 each side OYO

    Mosey to Flag for Count-Off, Name-o-rama, Intentions and Prayer.  PAX, don’t forget about NOTC 2-miler this Wednesday.  Should be some good F2 and recruiting opportunities.

    So, for those counting, that’s 320 merkins to get your ISI Challenge day started.  Keep ‘em coming and Go Team Gabrielle!

    Thanks for letting me lead.

  • #crowdpleaser

    At 05:30 YHC gave the disclaimer and we were off. A quick mosey over to Touchdown Jesus for the warmup:

    SSH x 51 IC

    Mosey to WPM for an Indian Run to the top. Quick round of Mary:

    LBC’s x 51 IC

    Mosey down one level to the base of the ramp for everyone’s favorite… Bearpees!! That’s right. Work your way back up the ramp via bear crawls and Burpees. 4 count bear crawl followed by 1 burpee, then 8 count bear crawl followed by 2 burpees…. finishing w 40/10. Plank for the six at the top. Not much mumblechattet during this smoke fest.

    We took a breather w some Mary:

    Hello Dolly, Dying Cockroach, LBT, Real Freddie x 21 IC

    Mosey down the stairs to the benches: Dips, LLSU, Incline Merkins, RLSU x 15 IC

    Mosey  back to TD Jesus for Low Slow Squats x 25

    Back to the flag for plankorama and 10 Burpees to seal the deal.

    COT w shoutout by YHC.

    T Claps to the pax for sucking it up!

    Remember to sign up for your chance to Q at this fine AO.

    Let me know if I missed any pax above. A little foggy post workout. Thanks RY for the recap.

    Good Times!

    Roots

     

  • Core Crunch

    My first Q in a while was core-focused.  I rolled in hot and was the last one to join the PAX.  We kicked things off with some warm-ups in place:

    -20 x SSH

    -20 x plank jacks

    -20 x mountain climbers

    Then we moseyed over to fairway near the pull up bars.  The sprinklers were on, but it didn’t seem like they’d hit us where we circled up…but then they did.  Whoops.  We did a J-Lo Ring of Fire, with exercises up to 5 while the rest of the PAX planked.

    We then Indian Ran to the benches at the front of the park.  We did a Dora 1-2-3 with 100 LBCs, 200 Nolan Ryans and 300 LBTs.  Time was running out though, so we modified our last exercised and headed on.

    We ran 1 x running man jog, 2 x running man sprint to a green spot near the row bars next.  We circled up and did some more core exercises:

    -20 x Hello Dollys

    -20 x Rosalitas

    -20 x Dying Cockroach

    -20 x J-Lo

    Then back to the flag to count/name off.  Good to get back in the swing of things, Q-wise.

  • Wolfpack Mtn intro to the Deck of Death

    A little slow with the bb but here it is nevertheless…

    Inspired by the new for sale deck of death – and realizing that as far as I know – the Uptown crew has never lived a Deck of Death.  So I brought a deck and we did the deed on Wolfpack Mtn.

    We ran to the lower area of WPM – here we did SSH x 2o, Imperial Walker Squats x 2o, Mtn Climbers x 20 and Dying Roaches x 20.

    From there we ran to the top.

    At the TOP we started our deck of Death!  – Spades were burpees, Hearts were plank jacks, Diamonds were merks, and Clubs were Peter Parkers

    Each ACE was a lap down the stairs then up the other stairs.

    I removed the twos.  So we did 151 of each exercise.  We didn’t complete the 9 and 10 of spades so we were 19 burpees short but all other suits were completed.

    We did 3 aces but on the 4th ACE ran back to the flag.

    We had a solid PAX of 24.  I unfortunately didn’t document the PAX but I will add some names of guys I was 100% sure were there.  I will add some names if you notice your name is missing – send me a text or email F3 NOLA.

     

  • Memorial Day Murph

    Growing up, Memorial Day represented the first weekend of summer.  This was the first time we would pack up the car, hitch up the boat, and head to Lake Norfork on the eastern side of the Ozarks; a ritual we would repeat every weekend until Labor Day.  I loved Memorial Day and hated Labor Day.  Labor Day represented the end of summer, the beginning of school, and the end of fun.  Made sense that a holiday celebrating work would represent all those terrible things.  Also appropriate, Memorial Day represented freedom.  School was out.  It was time to be care-free and head to the lake.  I had a good understanding that Memorial Day represented freedom, but I never considered the cost associated with that freedom.  And that is unfortunate, because that is what the holiday is really about.

    So for Memorial Day 2018 F3 New Orleans did our best to recall the sacrifices made.  We, like many others around the nation, completed a Murph.  A Murph is a 1 mile run, 100 pull-ups, 200 merkins, 300 squats and a 1 mile run, named in honor of Lt. Michael Murphy, a Navy Seal who lost his life in Afghanistan.  I have feeling the real Murph didn’t modify his pull-ups as much as I did.  Oh and he wore a weighted vest through the whole thing.

    Naked Man Moleskin

    Great showing by the Uptown and World Pax, coming together at City Park.  I was impressed.  Further confirmation that 0530 is the right time to workout on the weekdays:  November Project showed up at 0600 only to find us on the equipment.  It worked out though, mainly because the F3 Pax crushed this Murph.  We were all running our final mile by the time they needed the pull-up space.  Lucky for them, there was no showdown.  Also lucky for us Da Parish and Rudy were not around.  I’m certain they would have broken into song from West Side Story.

    Impressive times by all.  I believe Mahatma and Gabrielle completed it in about 36 minutes. We finished with Mary, culminating in a 21 gun salute of the American Hammer.

    Great way to start the week and honor those who have given the ultimate sacrifice.  Thanks guys.