A traditional Tsunami Beatdown.
8 Pax gathered in the humid gloom.
After a disclaimer we ran to the circle of power for a warmup:
SS Hop x 20, Self Love x 10, Imperial Squat Walker x 20, Open the Gate x 10.
We then ran to the Green Grass of the Tulane quad for a 7 of diamonds:
We did each exercise at each corner:
7 Burpees, 14 Merks, 21 Tin Snips, 28 Squats, 21 Tin Snips, 14 Merks, 7 Burpees.
Mariah finished first and lead Mary.
Back to the flag for COT and Prayer.
Yes, Mardi Gras time is upon us. After a long first weekend where YHC walked in TWO parades, YHC was wondering how he could plan a challenging beatdown that wouldn’t use much of his voice. Hmmmm…let’s see. Welcome and Disclaimer let’s mosey to in front of bandstand for:
Warm Up
Mosey to lagoon side of bandstand for:
Cooper! A Burpee/Squat/Merkin ladder beginning at 10 count of each exercise descending down 1 rep with a long lap from bandstand to track through parking lot and back to bandstand between each round. For those that make it all the way down the ladder, go back up starting with 1 rep, 2 reps, etc. As an added bonus YHC has brought some music for your listening pleasure! Sorry for “You’re the Best” Angie’s List, you Karate Kid hater. I think I made up for it with a little Tenacious D.
Time is up. Mosey to Flag for Mission Impossible to Close Out
Nice job PAX! Especially those PAX who ran over 4 miles. Looking at you Mariah and Bieber, who may have run a half-marathon.
Count-off, name-o-rama, announcements, intentions and prayer.
Thanks for letting me lead!
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!!!
Pulled up to the AO and saw more PAX at Sweaty Bells than ever before. What’s up? Not much it turns out: over half the PAX were weightless and split Dodge as soon as YHC gave a disclaimer. But YHC was glad that Tiny Dancer 2 didn’t join these renegades.
Warm-up: SSHs 25xIC, Hill Billies 25xIC, Arm Circles 25xIC, Squat Pulses 25xIC, Windmills 25xIC, Peter Parkers 25xIC
The THANG: 20 halos, then 20 curls, then 20 tricep extensions, then 20 squats, then 20 figure 8s, then 20 kettlebell swings, and finished with a lap around the soccer field closer to the river. Rinse and repeat, but with only 15 reps each time and a lap around the other soccer field. Rinse and repeat, but with only 10 reps and a lap the opposite direction around the first soccer field. Finally rinse and repeat with just 5 reps and a final lap around the second field likewise in the opposite direction.
Circle of Mary:
Count Off, Name-O-Rama, Intentions, COP, and off to Coffeteria. Thanks, JV
A handful of PAX threw together a beatdown this Sat at The Muscleship, thanks to the cancellation of the Jackson Day Race many of us were originally planning to run. As the PAX trickled in, it became apparent we would have quorum for the morning and kicked around a plan for the next hour, agreeing to split up the Q and play it by ear as we went. Here’s what we did:
Warmup: IW, WM, Toy Soldiers, AC, Side Lunges, PP
Round 1 w/Tool: Four circuits around NOMA, stopping at four different spots. Started in the front w/ascending squats on each of the step….approx 60-ish total. Then up the ramp for 10 burpees…planned on using the steps but closed for construction. Third stop in the back for 4 rounds of Sunday mornings…we may have broken some rules by doing them on a Sat. Fourth stop on the south side of NOMA was a circuit out of an old school playbook, perhaps originated by Side Effects, called The Tooth Fairy. Inclined Merkins starting on the first step, ascending as we went up 14 steps…105-ish total merkins.
Round 2 w/Willie: We moseyed over to the festival grounds pavilion and each claimed a bench. Willie led us through a good mix of steps ups, declined merkins, dips, inclined merkins, and box jumps. Then circled up for a round of Jack Webs up to 10…always brings the burn. By this point, we somehow got to talking about high schools and we figured out we were all part of “The Catholic League”, representing 4 different schools, which then triggered some smack talk and friendly jabs.
Round 3 w/Gabrielle. We moseyed back to base for Route 66 along Lelong Dr, stopping at each light post for 8-ct Body Builders, starting at 1 up to 11….66 total. Moseyed as a group back to the flag for some flutter kicks and ? before running out of time.
COT, BOM, followed by coffeeteria.
Despite the dreary forecast, we lucked out with the weather and made the most out of the morning. YHC enjoyed meeting Pop-a-Lock and the F2 that followed. Always a great way to start the day.
Tool
First sweaty bells of 2020, how many PAX would show to ring (bells) in the new year??? YHC was happy to see Pop-a-Lock locked and loaded to get his bells on when he pulled up. Soon we were joined by Squeal and Jingle Vader. Let’s get started! Introduction and disclaimer, welcome to 2020 PAX oh wait is that Willie coming in hot???? More on that later. Off we go.
Stay in place and circle up for:
Warm Up
Circle Up for Iso and Combo Bell Exercises:
Mosey to bottom of hill for:
11’s starting with Body Builders with Press then over the mountain alternating suitcase walk to Deadlift to Squat on other side.
Mosey to Flag for…. Whoa there little Willie! Bring that Bell back. Close that trunk. We’re not done. As Pop-a-Lock astutely noted, Willie you must wait for that margarita at Superior Grill for Saints pre-game. We got one more thing to do!
Circle up for Mary:
Now we are done! Who Dat! Oops too soon.
Count-off, name-o-rama, announcements, intentions and prayer.
Nice work King Kong for pulling a classic Gabby and showing up for Sweaty Coffee!
Thanks for letting me lead!
21 brave PAX joined YHC on a chilly, windy Wednesday. The temp read 40 degrees F on the dashboard, but it felt colder because of the windchill. Needless to say, it was cold! Today was YHC’s 200th F3 beatdown in 2019. After 2018, YHC set his goal to post 200 times in 2019….. looking like YHC has some room to spare with couple more weeks left in 2019.
The PAX warmed up with a lap around the parking lot by the Audubon Clubhouse to the Bandstand. In front of the Bandstand, the PAX did the following warm-up exercises in cadence:
SSHs x 20
Imperial Walkers x 20
Self Love x 10
Windmills x 10
Peter Parkers x 15
MCs x 15
Parker Peters x 15
The PAX then jogged through the Oak Alley towards the track, did 10 burpees on your own and moseyed back to the shelter.
To dedicate YHC’s 200th beatdown, YHC decided to do Dora 2, 2, 2. Partnered up. While one PAX was doing the exercises, the other PAX ran from the shelter through the Oak Alley to the track and back.
200 – steps-up
200 – declined shoulder taps
200 – LBCs
Upon completion – El Wire gave the PAX a 20 seconds count. Picked a different partner and did another Dora 2, 2, 2. with the following exercises:
200 – air squats
200 – inclined merkins
200 – hello dolly
Round of Mary
The Pax stayed at the shelter and did the following exercises in cadence:
Dying Cockroach x 15
Flutterkicks x 20
American Hammer x 15
Moseyed back to the flag with some COT. I am very grateful to be able to workout with the PAX on a regular basis. Never take it for granted. I set my goal in December 2018 that I will try my best to participate 200 F3 workouts in 2019. Blessed with minor injuries and I was still able to achieve this goal. This is only possible because of the PAX. I could never do this on my own. I ended up posting 206 times in 2019. Thank You PAX and I hope to do this for a very long time. Happy 2020!!! SYITG.
King Kong
I saw the Q sheet was empty and I had a rare opportunity to post on a Tuesday – so I hustled over to Audubon Park and got ready for my Q.
6 HIM posted for a running based beatdown.
We ran to the top of WPM. At the top we did a basic warm up COP.
SSH, Round the clock lunges, Roaches, Round the Clock Merks.
Ran down WPM.
Ran to base of Little WPM.
Ran to the top of Little WPM.
There we did Russian Twists while one guy went down and up the stairs. FLip FLop.
Then we ran down the Little WPM and back to WPM.
Ran to the top of WPM.
At the top we did a around the horn of core:
Flutter, Hello Dolly, LB Twist, Penguins, Russian Twists, Freddies and we finished with 10 hip dips each side.
Ran back to the finish.
We started 3 min late due to me fussing with my watch. So we finished 3 min late.
Bad Moon was the fastest feet award.
We logged a solid 3.3 miles for the day – a 5k to finish off the year.
Happy New Year.
Accelerate those relationships!
After a brief welcome and disclaimer and pointing out two FNG’s we moseyed over the great lawn for 15 SSH (some jeering the Q was already winded and thus we stopped), 10 Arm Cirlces and 10 Abe Vigoda’s we the explained today’s 6oth birthday celebration.
We divided into 6 groups (Four groups of 4 and two groups of 5) and established 6 starting positions around the great lawn (the 4 corners and the two “midfields”). Each group would perform 10 reps at each station for a total of 60 reps in each round.
After each round, the fittest of the fit would run to Café du Monde and then to the Peristyle Pavilion where Catfish would lead them in 60 reps of his cardio intensity choice while waiting on the six.
We the returned to our starting points at the great lawn to start the next round.
Round one ~ Burpess
Round two ~ Lunges ( 2 is one)
Round three ~ Imperial Walkers (2 is one)
Round four ~ Merkins (Hand Release)
Round five ~ Plank Jacks (4 count)
Round six ~ was performed while staying under the Peristyle Pavilion as we were running tight on our 60 minute time cap.
Countarama, Name-o-rama, naming two FNG’s (Hokie’s son-in-law from DC is Beardo and Hokie’s brother from PA is CoatTails), announcements and prayer intentions.
Rudy was kind enough to then close us out in prayer!
I am humbled to be able to call my F3 NOLA guys my brothers in Christ and friends. I am also appreciative of Catfish moving his Muscleship Q to Mothership and Co-Qing this 60th birthday celebration. To each of you, please know I am honored to be in your presence and have you pushing me to grow physically and spiritually. To each of you, RESPECT RESPECT to you!
Six Pax plus the QIC were able to slip out of their festive homes to sneak in a Christmas morning workout. Pop-a-lock wanted to co-Q to prepare for his VQ and birthday Q on January 8th at the Birdcage. After the standard disclaimer the Pax mosyed around the parking lot and circled up in front of the Grand Stage. The following Warm up exercises commenced led by Pop-a-lock and QIC.
SSH x20
Windmills x20
Self Love x12
Arm Circles F/B x12
Grass Grabbers x12
As a tribute to the Star Wars: Rise of Skywalker, the Pax performed Imperial Walker Squats from the front of the stage to the track… and the Pax thought they were going to get a brake on Christmas morning.
After a mosey to the field in front of the zoo, the Pax paired up into Naughty and Nice Pax. The Naughty Pax Reindeer crawled 25 yards sprinted to the end of the field, Reindeer crawled another 25 yards back, then ran backwards to the Nice Pax, and flap jacked the following exercises.
Elf on the Shelf (Al Gore’s)
Shiny Bicycles (Freddie Mercury’s)
Chimney Climbers (Mountain Climbers) Name credit to Pop-a-lock!
Next up was a Christmas Wreath of Fire. 4 rounds, one for each week of Advent.
Once complete the Pax made their way to Santa’s Workshop (the Shelter) for the following exercises led by Pop-a-lock in cadence:
Left leg step ups x15
Right leg step ups x15
Dips x 15
Incline Merks x20
The Pax rounded out the Christmas morning workout with a quick circle of MARY, complete with a little coal for the stocking, if you know what I mean…
Little Baby Elves x20
Hello Santas x20
The Pax mosyed back to the flag for COT, nameorama, announcements, and a closing prayer. We attempted to EH a passer by. He took our picture, but I know he thought we were crazy because we all EHed him at the same time! That is an area of oppotunity in 2020.
Lest not forget, He is the reason for the Season!
