A large grouping of Pax headed out to conquer the uptown rockies! (Yulman, Wolfpack, Little Wolf, TES Stairs, and Loyola Music Stairs) Dodging protesters, and news outlets, Popalock sent the Pax on their quick journey.
Tag: Popalock
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Making it “uncomfortable” – from Sandbar
YHC kicked off his last WPM as site Q exhorting the PAX to push themselves and step out of their “comfort” zones with their reps and runs.
Mosey to the Loyola Palm circle for the Warm up. SSH, 5 burpees, Low slow squats, Windmills, Grassgrabbers, 10 more burpees.
Mosey to the mountain. Pair up for the burpee ladder. One pax does 10 burpees while the other runs up one ramp and flat and does LBCs until the second PAX catches up and then runs past up one ramp and one flat and does 10 burpees. This added 30 more burpees.
At the top we did 10 more burpees at the far end of the garage, then moseyed back and did 10 more burpees. (running total 65). Then all PAX down the stairs and 5 more burpees. Back up the stairs and 15 burpees. Back down the stairs and 10 burpees. Back up and 5 burpees. That completed a century of burpees @Bolt!.
Back down the stairs and the PAX moseyed to ROTC pullup bars. YHC reminisced about spending 3 years next door at TLS, and smoking a cigarette with Antonin Scalia in the breezeway and sharing a beer with Ralph Nader just inside. 20 yrs goes by fast.
At the pullup bars the PAX split into 4 groups – pullups, merkins, dips and LBOs. Count was 10 pullups and we ran the cycle 4 times.
Mosey back to the flag and COT. YHC announced that after 3 1/2 years as site Q he was handing the mantle to @meatball. Thanks for the opportunity. Find ways to make yourself uncomfortable.
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Misty Mountain – 6-4-2022 – from Almonaster
First Saturday in June!
PAX:– Jingle Vader
– King Kong
– Douille
– subprime
– Chiquita
– Landing Strip
– Squeal
– Popalock
– AlmonasterMosey to Palm Circle.
Warmup:
SSH – 20 IC
Arm Circles -10 IC
Reverse Arm Circles – 10 IC
Imperial Walkers – 10 IC
The Morpheus – 10 IC
Balance on 1 foot for 10 seconds – each
Grass Grabbers – 10 IC
Windmills – 10 IC
Mountain Climbers – 10 ICThe Thang:
Mosey to the base of the Mountain.
Run backwards up all ramps.
All in echo count.Stop at 2nd Floor.
Merkins – 20 IC
Squats – 20 IC
LBC’s – 20 ICStop at 4th Floor
Incline Merkins – 20 IC
Right Leg lunges on Wheel Stops – 20 IC
LBT’S – 20 ICStop at 6th Floor
Decline Merkins – 20 IC
Left leg lunges on Wheel Stops – 20 IC
Freddie Mercury’s – 20 ICTop of Mountain
Dips – 20 IC
Squat jumps – 20 IC
Flutter Kicks – 20 ICMosey to the benches
Right Leg power-ups – 15 IC
Spider man wall crawl Incline merkin – 10 each side IC
Left leg power-ups – 15 ICMary
Mosey back to Palm Circle
Douille’s – 20 ICBack to flag!
Thanks for the opportunity to lead! -
Time to use our arms again – from Mariah
Large crowd for the first Wolfpack of March, and after a quick disclaimer we moseyed across St Charles to Loyola’s Palm Court for a Warm up. Like many, I’ve been wearing out the miles all of February for Run Cajun Run, and while I can now run fast and far, I can barely open a jar…time for a bit of upper body work.
Warm up (all 15 ct in cadence):
SSH, Peter Parker, Windmills, Carolina Drydock, Parker PeterMosey over to the base of the mountain, at which point it was clear our numbers were problematic…we split into two waves and proceeded up the ramp for 2 rounds of BLIMPS with exercises at each landing.
Burpees > Lunges > Imperial Walkers > Merkins > Plankjacks > Squats….repeato until the top.Large oval/ring of fire on the roof: merkins/wide arms/ diamonds
Mary in cadence (15 ct): flutters, dollys, Russian twist, dying cockroach
15 merkins OYO, then back down the ramps and out to the…Benches for the following (again 15ct in cadence):
Dips >
RL step ups >
Incline merkins >
LL step ups…
..OH SWEET JESUS, WHAT IS THAT SMELL?? Evacuate and hot mosey away from the truck pumping out the septic tank…. regroup at Palm Court and resume…
LL step ups >
Dips >
RL Power-ups >
LL Power-ups >
All Ya Got Derkins.Mosey back to the flag for COT.
33 pax for the workout, and welcome to FNG Will Jones from Son of a Saint, known now as The Beast.
We gathered for a group Run Cajun Run photo with oversized check for over $6700 which we presented to Will and SoaS, which is amazing. I know I speak for many in being incredibly proud of both the financial support we are able to give, but also the fact that 200 of us and our NOLA friends stepped up to participate in Run Cajun Run and demonstrate our support for SoaS last month. Our support will surely have a direct impact on many young men in our community, providing hope, mentorship and a positive path.
As always Thank You for the daily accountability and for the opportunity to lead.
Until next time
Xoxo,
Mariah -
Glorious Return to the Mothership
YHC was out of town, far from town actually. While working 200 miles out in the Gulf of Mexico on a boat that was running from hurricanes, Catfish stepped up and took YHC’s scheduled Q. Upon reading his backblast, YHC felt motivated to bring something different and challenging. Spoiler alert, it included burpees.
5 shovel flags marked the spot where 19 Pax posted for a solid beat down. Disclaimer was given amidst mumble chatter emitting from the Pax.
Mosey to the parking lot toward Marconi, past the putt putt place for a warmup. All IC:
- SSH x 31
- Hillbilly’s x 20
- Abe Vigodas x 10
- GG x 10
- Bat wings
- FWD AC x 20, Seal Claps x 20, BWD AC x 20, OVH Claps x 20, Moroccan Night Club x 31
10 Burpees OYO
Mosey to the tool wall
- Calf Raises IC x 30
- Monkey Humpers IC x 30
10 Burpees OYO
Mosey to the nearby baseball diamond for the next evolution known as Sugar Cookies:
The goal here was to get the Pax wet, then dirty. Mission accomplished…
- Superman while kicking feet (AKA Aquaman) IC x 10 completed on the wet grass,
- Run to the red dirt baseball diamond, complete 10 hand release merkins OYO, followed by 10 Big Boi Situps
- Run back to the grass and plank and wait for the six.
- Rinse and Repeat x 3
10 Burpees OYO
Mosey to the football field next to the practice track. Here was where YHC ran into the first obstacle of the day. The field was closed and locked. Jumping the fence would not have been a good idea, so change of plans. Mosey to the inner field of the practice field. Quickly set up 10 yard increments using trash, branches, and hurdles. It worked…
From the Exicon: 1st and 10
- Start at 10 yard line. Complete 10 merkins and 1 Burpee. Sprint 90 yards, and mosey back to the 20 yard line. Complete 9 merkins and 2 Burpees (always 11). Sprint 80 yards and mosey back to the 30 yard line. Continue until reaching 1 merkin and 10 burpees.
Line up at approximately the 10 yard line in the tall wet grass for Never Surrender (AKA Genuflect):
- Hands behind head, elbows out. Down on right knee, then both knees, then stand up. Complete IC x 10
- Rinse and Repeat with Left leg first IC x 10
Mosey to the open area of the practice track for some Mary:
- Dying Cockroach IC x 30
- Freddie Mercury IC x 10
Mosey back to the Shovel Flags
COT with count off, name-o-rama, announcements, intentions and closed with a prayer to the Sky Q.
NMM
- YHC was gone for 26 days, and was blessed to have the Pax for support while gone.
- The warmup was interesting, we had a ball (wiffle ball size) being kicked among the Pax during the evolution. Some kicked better than others…..
- Jumping over the fence was never really an option. It was a thought, but not an option. Just another example of being prepared to expect the unexpected.
- The Sugar Cookies were a huge hit…….the grass was prime with morning dew.
- Thanks to Belloq for taking the second Never Surrender, and for Triple Shift and Thumb War for helping with Mary. YHC started losing his voice…
- Gabrielle hosted a mini work party to clean up the area around Cafe Du Monde. The Pax performed exceptionally well, but what else would one expect?
- Coffeteria was enjoyed by many at Cafe Navarre.
Thanks for allowing me to be part of such a great organization.
SYITG
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Lest we forget
It was my honor to lead a great group of men this morning as we recognize, remember, and celebrate our Veterans. Whether in times of war or peace, those who have stepped up to serve our country deserve the recognition and praise of all those who call this wonderful country our home. My sincere gratitude and lots of prayers go to all the Veterans of the past, present, and future.
Disclaimer and Mosey to Warmup:
In Cadence: SSH X 20, Windmill X 10, Grassgrabbers X 10
Peter Parkers X 15, Mountain Climbers X 15
Forward Arm Circles X 10, Reverse Arm Circles X 10
*Sufficiently lathered in the humid air…we moseyed to the train tracks and levee.The Thang:
11’s consisting of 8 Count Body Builders at the bottom of the levee with Jump Squats at the top.
Start with 10 X 8 Count BBs then to the top for 1 X Jump Squat, then
9 and 2, 8 and 3, etc. All the way down to 1 and 10.
*On your own: Little Baby Crunch and Little Baby Twist til the 6 finished up.Another mosey led us to the statue in front of the zoo for some partner work. Each group was responsible for 300 total reps completed via 5 rounds of: 20 WWII Sit Ups, 20 Merkins, 20 Bonnie Blairs. While one partner repped it out, the other partner ran a short loop in front of the Zoo. Partners switch out and pick up the count.
To close we circled up on the field in front of the zoo for some Mary:
In Cadence: 20 X American Hammer, 10 X Penguin, 10 X Box Cutter, 20 X Dying Cockroach, and On your own X 20 WWII Sit Ups.
Back to the flag for some light plank work, then Count-o-rama, Name-o-rama, announcements and intentions.
Seaman will be Qing a Sunnyside on Thanksgiving Day @ 8:00am, Drew Brees Playground.
Prayers were offered up for spoken intentions, silent intentions, and all of our Veterans.
Gentlemen, thank you. As always, stepping up to the Flag at 5:30 finds me one way and stepping away from it at 6:15 finds me a little better.
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Triple Checking the Time
Dark, Warm, and Humid at 5:30am.
Mosey to field by zoo parking lot for Warm-up:
- Side straddle hop
- Pagodas
- Hillbillies
- Grass grabbers
Main Event (causing Angie to check his watch three times hoping it was over): We lined up along the street side of the field for a “Jacob’s Ladder” type workout consisting of 5 reps on the start line, mosey to mid-field for 10 reps, back to start for five more reps, mosey to far side of field for 15 more reps, back to start for 5 more reps of the following exercises (one full set of each):
- Burpees
- Bonnie Blairs
- Low Slow Squats
- Shoulder Taps
- LBCs on the lines, Bear Crawls on each leg up the field (total of 1.5 field lengths)
- V-Ups
- Merkins
- Lunge walk from start to midfield, crab walk back to start, then Lunge walk from start to other side of field, crab walk back to start
- Mosey to midfield, sprint back to start, mosey to far side of field, sprint back.
(I may be forgetting a set or two)
Back to flag, for COT: count-off, Name-O-Rama, welcoming of FNG Miller Gunn “Grinder” and prayers and thoughts, including intention and solid words of empathy from Sandbar for the parents of the 545 separated children split up at the border. Politics aside, each of us can easily imagine the horror of losing track of a child for only a few minutes at a department store, playground, etc. See the report from this morning’s news: https://www.npr.org/2020/10/21/926031426/parents-of-545-children-separated-at-u-s-mexico-border-still-cant-be-found or https://fox5sandiego.com/news/national-news/parents-of-545-children-separated-at-border-cant-be-found/
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6 Year Anniversary (10-14-2020) – The Birdcage
Woke up early to this beautiful, cool, dry morning to setup the field in front of Audubon Zoo with our F3 flags. Then I moseyed to our usual Birdcage COT spot to meet up with 45 other PAX to celebrate F3Nola’s 6 year anniversary. Before the disclaimer, I told the PAX that this is our actual anniversary date, and The Birdcage was our very first weekday AO. We then headed over to the field in front of Audubon Zoo with our warmup exercises in cadence. To honor our 6 year anniversary, we started the day with 6 burpees OYO.
1.) SSHs x 20
2.) Windmills x 10
3.) Self Love x 10
4.) Imperial Walkers x 20
5.) Peter Parker, Parker Peter, MCs x 15
We divided the PAX in 2 groups in the middle of the field. One group was facing the Zoo while the other was facing Magazine Street. Each group had their own marker to reach to (which was about 50 feet away).
Round 1 – moseyed to the marker and did 10 hand release merkins. Then moseyed back to the middle of the field and went back out to marker to do 15 hand release merkins. Then moseyed back to the middle of the field and went back to the marker to finish off with 20 hand release merkins. Then converged back to the middle of the field to wait for the Six (SSHs until the Six was done).
Round 2 – similar routine as round 1 except we did 10, 15, and 20 big boy situps.
Round 3 – similar to round 1 except we did 10, 15, and 20 jump lunges. Also, instead of running, we were side hopping.
Round 4 – similar to round 1 except we did 10, 15, and 20 leg raises.
Round 5 – similar to round 3 except we did 10, 15, and 20 squats.
Round 6 – similar to round 1 except we bear crawled to the marker and moseyed back to the middle of the field with 20, 40, and 60 overhead air presses in between.
Round 7 – similar to round 6 except we bunny hopped to the marker and moseyed back to the middle of the field with 5, 10, and 15 burpees in between.
At some point during the workout, we saw a shooting star with a crescent moon in the backgound.
Round of Mary
We did the following in cadence:
1.) American Hammers x 20
2.) LBCs x 20
3.) Hello Dolly x 20
4.) Low Country Crabs x 10 (Yankee’s lead)
5.) Dying Cockroach x 20 (Hawgcycle’s lead)
COT
We finished the beatdown with COT. Announcements and prayers. Someone mentioned Bogey is buying for everyone who shows up at the Deutsches Haus tonight. We thank Sky Q for giving us the strength everyday so that we can do this on a regular basis. Always grateful to be out in the AM with the PAX and hopeful for many years of this.
Few of us had some F2 coffee at PJ’s on Magazine. Always entertaining conversations with the PAX. SYITG
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Last Mothership Before COVID-19 Changes Everything
Back in January, I have already heard about the Coronavirus because of my family living in Hong Kong. My father, who is still currently stuck in Hong Kong due to the travel restriction, had informed me how bad this thing is and how many people had already died in China. I knew it was somewhat serious, but I never expect it to be THIS bad where it will affect everyone of us for a very long time. Particularly, I remember my parents were in Hong Kong when SARs broke out in 2003. Because Hong Kong did a great job containing SARs, I never thought a similar highly contagious respiratory infection would hit us all the way to NOLA.
Before City and Statewide stay-at-home mandate, we get a chance for one last Saturday beatdown. 20 PAX showed up on a beautiful morning. I gave my standard disclaimer and off we went!
We started off with a lap around the great lawn and back to the Peristyle for our warmups in cadence:
SSHs x 20
Forward & Backward Arm Circles x 10 each
Windmills x 10
Grassgrabber x 10
Hill Billies x 20
Peter Parker x 15
Mountain Climbers x 15
Parker Peter x 15
Part 1
Picked a column at the Peristyle. In plank position, each Pax did hands on the wall x 20. Then did 20 right leg step ups. Then back to a column and did another 20 hands on the wall in plank position. Then back to the bench to finish with 20 left leg step ups.
Part 2
Walked across the street to the Great Lawn. We were using palm trees on the right as our markers. At the first tree, we started off with 1 lunge (Two is One). At the second tree, we did 2 lunges (Two is One), at the third tree, ….. all the way to the eighth tree. Then sprinted back to the very first tree and planked / waited for the Six. Then we added another layer of exercise. At the first tree, we started off with 1 lunge (Two is One) and 1 big boy sit-up. At the second tree, we did 2 lunges (Two is one) and 2 big boy sit-ups. At the third tree…. all the way to the eighth tree then sprinted back to the beginning and waited for the Six again. Final layer of exercise we added on was everyone’s favorite: burpees. At the first tree, we did 1 lunge, 1 big boy sit-up, and 1 burpee….. all the way to the eighth tree again. So in total, each PAX ponied up 108 lunges (2 is 1), 72 big boy sit-ups, and 36 burpees.
Part 3
We moseyed to the fountain in front of NOMA. We picked a partner and did DORA 1, 2, 3. The exercises were 100 leg raises, 200 inclined merkins, and 300 LBCs. While one pax was doing the exercise, the other partner was burpee broad-jumping towards NOMA on the flat surface and bunny hopped on the steps. Then ran back to flapjack with the partner.
We ran back to the flag for COT. We went overtime by a minute or so. At every COT, I always mention how grateful I am able to do this with the PAX on a regular basis. F3 is a big part of my life. I do this 4 to 5 times a week. I enjoy the F2 part the most. We had our last Cafe Navarre breakfast together. Now, I still workout with few PAX in a smaller group and keeping our social distance. I’ve been running into other smaller F3 groups here and there in the gloom. I cannot wait till we can all get back together with 30 plus PAX at the WPM, Mothership, Rock City, The Skinny, Chamber of Horrors, 610 Stomps, Tsunami, The Birdcage, Foundry, Popeyes, Okwata, Stiffler’s Mom, Master Melvin, Wally Run, Uptowner, Sweaty Bells, and Renaissance. Until then, stay safe!
King Kong
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Backb-LAST
Who knew when we posted Monday AM that would be the last Skinny for awhile? Not me. I texted Hawg on Sunday night to make sure we were good still fighting the good fight and I felt reassured. Monday’s beatdown was healthy socially, mentally and physically. We kept our distance. We got the work in. By Monday night group sizing had been reduced to 10 or less. Some saying that the family unit was big enough-shouldn’t get any bigger than that. Monday night at 730. Hawg called me again and this time we both knew that we had to shut it down. F3 sites around the Nation were shutting down -so that we can do the right thing and be good citizens. PRactice what we preach and live 3rd. So we now have a F3 hiatus. So for now and for Uptown NOLA this is the Last Backb-LAST. Until we can gloom again.
El Wire was the Q – Wire and Jingle Vader are technologically challenged – I wanted to record this last workout for posterity – so I will pen El Wire’s Q.
Circle UP-
Jack OFF – ssh x 20, seal jack, plank jacks, smurf jacks x 20
Then we mosey’d to the bandstand/oak alley.
At the alley. We had a MERK station by bandstand – run to row bars and do Burpees, run along the track to pull ups for VUPS then run through parking lot to the tables and do DIPS. We started round one with 10, round 2 with 15, round 3 with 20, round 4 with 20, backdown to 15, and then we finished before we could continue the cycle.
Nice Q El Wire – thanks for stepping up. Fingers crossed that when Covid-19 is done that you will finally start writing some BBS.
