F3 New Orleans

Tag: Quarterpipe

  • 110 Burpees and Some Yoga – from Quarterpipe

    I’m far from the wordsmiths that the rest of y’all are (seriously, how is everyone so creative) but I’ll do my best. I do know that I need to mention that Cowbell showed up late.

    -The Warmup-

    SSH 20
    IW 20
    Seal jacks 20
    Hillbilly 20
    Smurf jacks 15

    -The Thang-

    Mosey to tech center for some 3 way Dora. Since there were only three of us two did the reps and one ran. Totals were combined.

    Burpees 100
    Merkins 200
    Jump squat 300

    -Did some Mary-

    Frogs 20
    Hammer 20
    LBC 20

    -Mosey to splash pad freak nasty/derkin pyramid-

    5-10-15-20-15-10-5 of each alternating.

    -Finally your Q decided to attempt a son salutation-

    Cowbell informed me that I forgot a couple of poses. *insert joke about Cowbell knowing yoga poses*

    Finshed out with 10 burpees OYO and then circle/prayer.

  • Fit as a Fiddle – from Akbar

    YHC arrived to 4 shadows on the basketball court at 5:14 today, the pax already in deep mumblechatter. Still sore from IPC week 4, we would stick to the normal Marsh route starting at the playground and heading down to Rips and the Wall. The exercises came from an article I read in Men’s Health UK called Fit As A Fiddle, but are really just the same as here in the good ole US of A.

    Warm Up: SSH, Imperial Walkers, Hillbillies, Grass Grabbers, Self-Love

    Head to the playground for 3 sets of Merkins 12,8,5 IC and Inverted Rows 10 OYO

    Mosey to lakefront stopping at intersections for Diamond Merkins 12, 8, 5 IC and Deep Squats with a 3s pause at bottom, IC x 15. Superman’s and Jump Squats x 15 IC

    Head to Rips for 1 set of Single Leg Calf Raises x20, Irkins OYO, and regular Calf Raises x 20 IC

    To the wall for Freak Nasties x 20 IC and Jump Squats. Head back to the Marsh stopping for Supermans and Jump Squats along the way.

    Circle up for Mary of Merkins and Deep Squats with 3s hold IC. Plank with single leg lifts x20 IC. Nolan Ryans x 10 IC each side.

    Count, Name, and Hammer prayed us out.

    Announcements – IPC week 5; Wednesday night bible study

  • Duck Duck Goose! – from Russo

    77 degrees to start this morning, which has YHC longing for the days when he is chastised for wearing short sleeves in 24 degree weather. Whatever God has been baking is done.

    But, after a particularly eventful last week, YHC was blessed to get a little normal in the form of a Granny’s visit, even if things were a little sideways this morning (e.g. Cowbell was on time and it was a late arriving crowd).

    Warmup (all 10x-15x IC)
    – Good mornings
    – Self love
    – Grass grabbers
    – Arm circles
    – Toe touches
    – Butt kicks

    Thang

    Duck Duck goose (T claps to Grover for first implementing the concept)

    Duck circle forms at the stage, and the Goose is picked.

    Geese mosey to the pilot house/ other side of Granny’s to perform exercise assigned at the top.

    Ducks – Plank
    Geese – 20 merkins

    Ducks – Al Gore
    Geese – 25 SSH

    Ducks – Squats
    Geese – 20 crab cakes

    Ducks – Shoulder Taps
    Geese – 5 Krakken burpees

    Ducks – Peter Parker’s
    Geese – 10 SMCs

    Ducks – LBCs
    Geese – 10 leg raises

    Ducks – Side lunges
    Geese – 15 star jumps

    Ducks – Penguins
    Geese – 20 gas pumps

    Ducks – Chill jacks
    Geese – 25 monkey humpers

    Ducks – Big boy sit-ups
    Geese – 30 scissor kicks

    Ducks – Butt kicks
    Geese – 10 kneerkins / wide merkins

    Ducks – Lunges
    Geese – 5 burpees

    Ducks – Apollo Ohnos
    Geese – 20 Apollo Ohnos

    Ducks – Cherry Pickers
    Geese – 10 Bulgarian Split Squats

    Ducks – Mountain climbers
    Geese – 20 step ups

    COT, Name-o-Rama, announcements, and prayer to close us out. Reminder that Hammer’s Bible study (this Wednesday) and the September 11 5k (on 9/10) are both ongoing or approaching. Check Slack for more info.

    I’ve got Q on Saturday for a cakewalk, and there’s a very good possibility there will be a breakout IPC group if masochism is more your speed.

    Special intention for JV and his family.

    Great work today, gents, and as always, thanks for joining. SYITG

  • The Incredible Weight of Zero* – from Steve

    Week 0. Meaningless. Inconsequential. Akin to a preseason Saints game with Ian Book in for all four quarters. A mere hors d’oevres for the real deal, which starts next week. A warm up, really.

    I’m sure the seven pax that posted – most of them blithely unaware of what was to go down this morning (despite the leak on slack) – would agree with this. I am sure they would not have preferred to do the simple four corners mosey down to the lakefront and back that YHC had originally planned. I mean, these Greenwood guys gently ramp up the Iron Pax challenges each week anyway, right?

    Ugggghhh… let’s hope not. The Fat Coe Sandwich, as this beatdown is called, is a brutal joke for a week zero beatdown. It consisted of:

    – 20x Squat Thrusters w/ coupon, 20x merkins. Rinse and repeat 5x.

    – Bear crawl 100 feet, burpee broad jump back (3x burpees, 5x jumps). Rinse and repeat 3x.

    – 20x Squat Thrusters w/ coupon, 20x merkins. Rinse and repeat 5x.

    Woof. That’s rough. For a Monday morning, that’s real rough. And for a Monday morning where you ran a few miles from your home to the Marsh, well, that’s just plain mean. (As always, t-claps to Hammer and Waterpik.)

    Luckily we had Bacchus, a Southshore transplant that Quarterpipe EH’d the night before, post and inspire us with his incredible athleticism. For a guy that hadn’t posted in two years (I believe?), this guy was unbelievable. I mean, if I hadn’t proctored the event myself, I probably wouldn’t have believed it.

    To see him go toe to toe with Bushwacker, the man whose bear crawl is as fast as my running, was just incredible. While Bush still had the edge on the crawls, Bacchus’ broad jumps were something to behold. Eventually he just outpaced us all, by a long shot. And it wasn’t just the endurance and speed, he was slinging those cinderblocks like they were nothing. It’s like Grundy, Tank, and Cowbell somehow had an incredibly tall child together.

    YHC cannot recall the times – I know Bacchus was in the 18 min range (almost 19 mins) and Bush was in the 21 min range, and everyone else was 25 mins and beyond.

    Incredible job, everyone. To get out there on a Monday morning and complete this challenge – or even attempt it – is incredibly inspiring. T-claps to Akbar, who prodded me to run with this instead of something easy. And t-claps to Bacchus, of course, for his first Northshore post and a memorable one at that.

    And hey, as it sounds like Week Zero could ultimately provide an edge in the case of a tie breaker, well, this month’s contest – on the Northshore at least – could conceivably already be in the books.

  • Redeaux – from Akbar

    QIC arrived to 5 at the Marsh this morning, still in recovery from the St. Vincent 500. Made worse by the air going out last night and camping on the floor with Wicket and Grover. Realizing there was no plan late Sunday evening, Even though the soreness was still harsh, there’s that inward force that says go get it today. And we did.

    YHC pulled the old Redeaux from a Gipper workout a few months back. The difference was no bricks. A late Sunday trip to Ace Hardware came up empty handed – so it was modified to blocks. After some chatter Jose ran up and Fletch arrived later to make 7.

    Mumblechatter was high as usual: ISI, St. Vincent 500, JV’s double Q, somehow Bushwhacker always comes up regardless of where we are. Since Hammer and Jose were there – lots of movie quotes today: Over the Top was a main focus. There may be a remake of Roadhouse – which will likely fail without Patrick and Sam.

    Jose had the tunes, and Cry Little Sister came on. This brings flashbacks for YHC in high school from Jamie Gertz’s cave scene – which made the rest of the workout that much better. We didn’t even get to Less Than Zero – maybe another day.

    Warm Up
    SSH, toe touches, self-love, arm circles, imperial walkers, high knees, butt kicks

    Thang
    5 on blocks for a Tabata of 30s on and 15s rest, full body blocks. 2 men did LBC’s and we rotated each round. Warm up run before down to the stop sign and back, and again after legs/back/bi’s.

    Legs
    Block holds for each exercise: squat, alternating side lunge, sumo deadlift, staggered squat right, staggered squat left, side lunge right, side lunge left.

    Back
    Curls, block swing, bent row, inward curls, good mornings, supine row, curls again, merkin row.

    Shoulders
    Manmakers, upright row, shoulder press, alpo’s, 45 degree shoulder press

    Chest/Tri
    Skull crushers, chest press, merkin, chest press w/ inward block, diamond merkin, block merkin, overhead extensions

    Circle at center court for 4 exercises x10 IC. Chest press, curls, shoulder press, goblet squat.

    Mary
    Rosalilta, Down Dog, Low Lunge right with arm cross body stretch 0 then left. Up dog, child’s pose.

    Name, Count, and Waterpik prayed us out.

    Announcements: Double Nickel on Southshore Saturday, Dangerfield VQ Saturday, Bible Study starts this week 8:30 at Crisis Pregnancy Center.

    Thanks for following my lead – Akbar

    Akbar, Hammer, Waterpik, Shooter, Quarterpipe, Fletch, Jose10k, F3 Norsthore, Milestone Marsh

  • Part 1 of Super 21! – from Shooter

    Having signed up a few weeks back to Q Granny’s and the upcoming A1c YHC decided to pull out an old one from the Exicon.. Knowing that the allotted 45 mins would not be enough time for even the fiercest of competitors in Cowbell and Steve to finish YHC gave the PAX an opportunity to commit to Friday’s A1c for a to be continued Super 21…

    YHC was quite impressed with the number of men who took the 💊 on this Tuesday Gloom..
    Arriving a little early to the AO some good chatter was already occurring about the recent ISI thrown out by Zoolander.. Much kudos to HIM as he clearly exemplifies amazing leadership in the way he EHs and challenges the PAX..

    With the arrival of more PAX the time work was upon us, so we jumped into a brief warmup of 10IC Grass grabbers, Torso twists, Cherry Pickers, Arm circles forward/reverse and Imperial walkers..
    PAX then moseyed to the Treen education center where the details of the Super 21 were administered..
    Rounds 1-7 8 count body builders, plank jacks and squats.. 21 LBCs Moseyed loop around the center between each round..
    Rounds 8-14 Merkins, Mountain climbers and alternating leg lunges 2/1. 21 Crunchy 🐸..
    Rounds 15-21 to be continued….

    Most PAX ended around the 12th to13th round with Cowbell and Steve getting through the 14th..

    Moseyed back to the flag with closing of Mary.

    Plank position held with alternating left/right arm high followed by 5 each side Nolan Ryan’s, Up/down plank to chill cut and finished 10 Super mans OYO…

    Count, announce, COT

    Thanks to Fletch for the closeout in prayer..

    Lots of activities on the calendar…

    Till the next Gloom 👊🏼👍🏼✌🏼!!!

  • Birdcage and the labrynth

    Man I am writing this on 3/15 but the innocence of 3/4 seems so long ago – so pre-corona. That was good times.

    I had a big PAX for this beatdown.

    Ran us over the field in front of the zoo.

    At the zoo – we did the normal warmup – SSH x 20, Imp Walker squats x 20, merks x 20, and Mtn climbers x 20.

    Ran to the audubon park – we did a circle of core. All abs.

    Peter Parkers, Parker Peters, Mat Jumps, walking plank and some monkey humpers.

    Ran to the soccer field. Lined up and did some cardio sprints.

    Sprints, jogs, grape vine, high knees, butt kicks, walking dead, etc.

    Ran to the labyrnth – long run with ping pong back to the 6.

    At the labyrnth did some bench work! Dips, step ups bulgarian splits.

    Back to the flag for some Plank o Rama

  • Nine holes before sunrise

    In the on-going spirit of #RRR, but consistent with our Tsunami boot-camp ethos, YHC decided to try something new…

    After a brief warm up of SSH, Peter Parkers, Parker Peters, and Low Slow Squats, the pax were off around the Audubon Park track down to the Magazine Street entrance.

    Mosey to the entrance to Audubon Park Golf Course for the main event – nine holes of golf, with increasing exercises at each tee box:

    #1: 1 burpee, 2 merkins, 3 squats

    #2: 2 burpees, 4 merkins, 6 squats

    #3: 3 burpees, 6 merkins, 9 squats

    ….

    #9: 9 burpees, 18 merkins, 27 squats

    Total: 45 burpees, 90 merkins, 135 squats

    Unfortunately no time for a post-round beer in the clubhouse. We then completed the lap around the park and back to COT by 6:15. 4.1 miles total, plus some solid reps…great push by the pax this morning. That was tough, especially in the thick gloom, but fun to try something new

    Until next time…

    Mariah xo

  • Let’s go down and up the ladder. It’s Mardi Gras time!

    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

    • Imperial Walkers IC X20
    • Toy Soldiers (in place) IC X20
    • Windmills IC X15
    • Self-Love IC X15

    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!