F3 New Orleans

Tag: Reluctant Yankee

  • The Loop is in play

    Disclaimer….

    Warm up:

    1. SSH X 30
    2. Abe Vigoda X 15
    3. L/S/Squats X 25
    4. AC X 10F/10B
    5. IW X 25

    Now the Loop:

    Break into Pax of 3.  One of the Pax to the Great Lawn; One of the Pax to the Fountain; Third member runs from Fountain to Lawn; Guy at lawn then runs to Fountain….and so on and so forth.

    Great Lawn:

    1. Monkey Humpers X 20
    2. Lunges X 20 each leg
    3. Merkins X 20

    Repeat until teammate arrives

    Fountain:

    1. Rt Leg Step ups X 20
    2. Dips X 20
    3. Lft Leg Step ups X 20

    Repeat until teammate arrives

    Continual loop for 45 minutes.

     

    Great Lawn for a little Mary….

    1. LBC’s X 35
    2. AH/RT X 25
    3. Superman to Boat – 2 min

    COT – Count off/Announcements/Intentions/Prayer/Adjourn/Coffee/Laughter/Tears/Goodbye

  • That’s Right, One More Time…

    Pre Thang: YHC arrived a little early in case the rumors were true and it would be necessary to work out the logistics of dragging around a news crew, but alas they never showed up…  However, the pax seemed to never stop coming. At 05:30, after the disclaimer we moseyed out and around to the front of TU where the last of 23 pax joined us.

    The Thang: Warmup COP– SSH, Mtn Climber, Imp Walker, Peter Parker x 25 and 10 Burpees OYO. Mosey to WPM.

    BLIMPS to the top — Stop at each level : 5 Burpees, 10 Lunges each leg, 15 Imp Walkers, 20 Merkins, 25 Plank Jacks, 30 Squats. Plank and wait at the top. Mosey down the stairs. Since it was ground hog day, as an homage to the movie of the same name,  we did it all over again. #crowdpleaser At the top we did 6 minutes of Mary: RT, Hello Dolly, Real Freddie, Flutter Kick x 20, LBC x 25. Mosey back to the flag for COT w shoutout by YHC.

    Welcome FNG’s I Love You Man and Medulla Oblongata!

    Good Times!

    Roots

  • Brown Bags Bananas

    Brown Bag doesn’t know how to do backblasts.  So I have some OCD issue that requires a bb – so I will post this for our beer brewing troglodyte.

    In reality it was nice of Brown Bag to step up for Chiquita who claims he can’t remember the names of stuff eventhough he has posted at more than 10 workouts.  (Times up Banana man).  For what its worth I stepped up for Brown Bag a few weeks ago – so he kind of owed us!

    18 pax LINED up for a muddy gloomy monday beatdown.  No offense if I missed you – I wasn’t the Q so I wasn’t paying full attention.  Add your name in the comments and eventually I will add you to the bb.

    SSH, Imp Walkers, Peter Parkers, and squats x 20 ic to start things off.

    Then we started our loop!  Jog around the track to the row bars.  At the rows 10 burpees was the count, (yes seaman cried), rows, lbcs, and squat jumps.

    Long mosey indian run (2 lines) until we hit a lit area.  50 plank jacks oyo.

    Long mosey indian run (2 lines) until we hit the benches at the fountain.  At the fountain – step ups, dips, step ups and dirkins x 20.

    Then we circled up for a CORE O RAMA.

    Each guy picked an exercise that we did x 10 or x 15.  18 guys x 10 = 180 core exercises.

    Seaman finished with donkey kicks.  I did O’Marys which I gleaned from H-town F3.

    We did roaches, russians, flutters, box cuts, etc.  I wasn’t planning on writing the bb – so I can’t remember any of the stuff- or who did what.  This circle with 18 dudes took a good 20 min.

    Then we ran the last half of the park – indian runs.

    We stopped for 50 lbcs.  We stopped again for 25 merks all oyo.

    Thanks for the beatdown Brown Bag!  Now I need to teach you how to backblast.

     

     

  • Blue Moon/ Blood Moon

    14 PAX gathered for a Super Moon!   Blue Moon and Blood Moon!

    “the sun (moon) is the same in a relative way…but you’re older.  Shorter of breathe and one day closer to death”.

    Cavalier doesn’t know how to login to the website, and build a backblast so I am doing it for him.  Thanks Tom Sawyer.

    Mosey to the house at the edge of the park.  SSX x 23 – why?  Imp Walkers x 22, Peter Parks x 20, Hillbillies x 20

    Quick draw commented that this was his kind of mosey.

    Mosey to the PIMP pull up bars.    Pull ups are the count x 10, burpees, squats and lbcs.

    Longer mosey to Levee.  For the window to the eclipse.  Front row seats.  Kind of cool.  Nice plan Cav!

    8’s on the levee.  Burpees at the bottom, and squats at the top.

    Long mosey to Audubon statue.  On the way we ran through my school’s Astronomy class.  Jingle Vader offered to show them a different kind of MOON.

    We lined up for DORA at the Birdwatcher.  100 cross fit merks, 200 squats and 300 LBTs

    Thinking of the moon made me think of Pink Floyd and the lyrics to TIME:  The sun is the same in a relative way…but you’re older.  Shorter of breathe and one day closer to death.  — basically inspired by the moon not the sun or at least the shadow of the sun — the mantra was don’t whiskey dick your day.

    Then long MOSEY back to the flag.

    Cavalier got us home a little late.  Tclaps to RevSox for taking the prayer.

    It was nice to see Thumper back in the gloom.  Tclaps to Angie’s List for a nice workout streak – he hasn’t missed an uptown workout since we started.  Finally Yeungling one of our original guys was back for some fun in the gloom.  A long term Kotter.  He is moving to Chicago and looking forward to posting in the freezing cold gloom.

    INFO regarding RUN RANGER RUN coming from Landing Strip today.

     

     

  • F3 Baton Rouge or Bayon Rouge – It is finally official – Noah’s Ark

    Like a Mommy Hyena hearing her pups call in the night – I was forced to hand off my Mothership Q for a chance at 15 minutes of fun in the Red Stick.  I knew those guys were in the capable burpee filled hands of FRACSAC.  Thanks Frac for taking my NOLA Q.

    Alarm clock popped at 445am.

    Rain.

    Park and wait.  515am

    A quick iced coffee from Morning Call – a little FOMO at the post Mothership coffeeteria in that exact spot in 3 hrs.

    Clown car:  Jingle Vader, and Babyface and YHC.  Hawg decided to fly solo.   Hawg posted last night that he expected 30 guys to post – I was worried he had a line on the 30 guys and was trying to figure out riding situations.

    1 hr drive.  Good convo with the other clowns.

    620am stop at Walmart for towels.  Steady rain now – lack of driver preparation.

    650am arrive at AO.

    Upon arrival there are 4 Shovel Flags planted.  Some reunions – and 21 PAX settle in for Red Stick beatdown!

    Baton Rouge wins the award for the most unusual dress code:  in attendance today – lots of pants, parkas, raincoats, turtle neck, 2 pairs of jeans, did i see jorts?, steel toed shoes, and the monkey feet shoes.  Stay Classy Baton Rouge!

    Jingle Vader brought a 5th flag.  Baton Rouge flag, Houston Flag, Pontiff Flag, Uptown Flag, and a Northshore flag!

    700am Hawgcycle started the show with a little shock and awe.  YHC was looking forward to a 10-9-8 descending Burpee count but that is OBTs shock and awe.  Hawgs shock and awe always does 10 burpees.  (Hate)

    First pearl – SSH x 31 *not 30 because of Wally Pontiffs number, burpees x 10, Imperial Walkers x 25, burpees x 10,  windmill x 10, burpees x 11, Tiger Bait Q’d an over head clap x 15, Worms Q’d SSH x 15, burpees x 10,  Mega Dad Q’d pistol squats right leg x 10, left leg x 10, burpees x 5 Along the way during this circle.  During windmills – I may have hiked up my shorts a bit so that Rudy could notice my quads.  (I wonder if he did?)

    **2018 is the year of the clap according to Hawg he wants to give the burpee clap to everyone in F3.  Good luck with that brother.

    715am Long mosey to down to the base of a big hill.  Partner up .  Partner one goes up the hill backwards twice.  Partner 2 does AMRAP squats.  Then flapjack.  Then Partner 1 does goes up the hill backwards twice and Partner 2 does merkins AMRAP.   **Hawg split at this point.  Slippery on the hill…Kind of made it fun.   At one point f3 – Mega Dad called me out for not cresting the hill.  I laughed because it wasn’t a modification just me being lazy.  Next time up the hill I made sure to crest the hill with authority.  That is why I love F3 – the accountability — MegaDad was teasing but he was right.  We can always hold each other to that level.  If it is a modify that is one thing, if it is whiskey dicking then push yourself!

    From here we mosey’d to the sundial.

    730am At the sundial we did step ups-left x 15, dips x 20, step ups -right x 15, declined merks (dirkins) 10 oyo, here ROOTS with his excellent cadence got us doing Power Ups x 20 left, Power Ups x 20 right.

    740am Hand off to STEVE.

    Steve long mosey’d us to the baseball field across Highland Road.  He divided us into 4 groups.

    Group 1 25 burpees at homeplate (the count)   Group 2 Peter Parkers -amrap    Group 3 Plank Jacks – amrap   Group 4 – Squat Jumps – amrap

    home to 1st – bear crawl, 1st to 2nd – duck walk , 2nd to 3rd crab crawl, and 3rd to home – bunny hop.  A little mini-animals on parade or NOAH’s Ark in the RAIN.

    The rain really hit hard during the baseball field!  Good stuff from Steve and a good way to show BR all of the awesome stuff to keep in the F3 bag of tricks.

    748am Final mosey up the hill to the Flags.  At the final circle we still had 5 minutes so I explained the concept of 6min of Mary (6mom).

    755 am Jingle Vader led us in the Russian Twist x 20 and the Dr W x 10.  Damn that Dr W.

    Our final exercise of the F3 Baton Rouge launch was led by our guest from Texas.  F3 Houston’s TP led us in OOOOOOOOOOOOOOOOO Mary.  An awesome exercise that I had never seen.  Will add it to my next NOLA Q.  and  a great way to FINISH!   Legs make a long circle while the Q says O Mary.  The count happens at the bottom – a goofy cadence but fun!  TP Tclaps for the gift!

    8am COT – Great prayer led by Shooter.  Thanks for the inspiring words brother (Tclaps).  We named FNG two shoes, FNG money cat, and FNG bow down.  So cool that this launch had reps from NOLA, Northshore, and Houston.  PAX headed to Franks for coffeeteria.  Nice spot for food-beats Starbucks.

    Excited for F3 Baton Rouge.  I hope it works.  You have been planted – it is up to you guys to make it grow.  You should try to add a weekday workout at a totally different AO soon.   Every guy who is posting needs to EH someone to join you in the gloom.  That growth will keep new ideas, energy and excitement at the workouts.    Don’t be nice with nicknames – workhorse and fastball got off easy.  Its OK to twist the knife a little.  Neck brace mentioned he would like a name change and at breakfast Roots came up with DOLLAR COLLAR.  I like that new one too.

    830am Franks

    945am back on the road to NOLA

    1040am drop off Babyface and JV

    11am show up at the hizzy

    Good luck BR – make it happen we are all counting on you guys.

     

     

     

     

     

  • Merkin Madness and Frozen SeaMan

    Bartman informed the Pax halfway through the gloom that frozen Seaman will last forever. True. Strange, but true. I’m not sure what question lead to this strange revelation, but true. So, anyway… YHC was a little nervous for my virgin Q at Wolfpack Mountain. Then I rolled in 1 minute late to a Pax of 16 men anxiously awaiting their beatdown in the gloom. Aye-yi-yi. Sorry to keep you waiting, my brothers.

    But safety first! We made time for the usual disclaimer, and off we go. We made a slow-mosey loop down St. Charles Avenue to end at the beautiful lawn in front of Loyola. Even after the freeze, it’s still some of the best grass Uptown. Circle up for the first COP:

    SSH x 20 IC
    Imperial Walkers x 20 IC
    Low slow squats x 20 IC
    Windmills x 10 IC
    Arm Circles 10 forward, 10 backward IC
    Mountain Climbers x 20 IC

    Next we mosey to the bottom of Wolfpack Mountain for Animals Up the Mountain. What better place for Animals on Parade than Wolfpack Mountain??? Well, this was met with several groans, and as it turns out, there may be better places for this than a parking garage. But we must press on!
    We ran up the garage, and did animal walks at each end of each parking level.
    Floor 2: bear crawl
    Floor 3: crab crawl
    Floor 4: plank walks (OK, OK, not an animal, but whatever)
    Floor 5: duck walks
    Floor 6: frog jumps

    The top of Wolfpack Mountain is the best part of this location for YHC and many of the Pax. On this day, we will use this beautiful spot to alternate between Mary and Merkins. 2nd COP:

    Merkins x 10 IC
    Flutter kicks x 20 IC
    Left-arm staggered Merkins x 10 IC
    Hello Dolly x 20 IC
    Right-arm staggered Merkins x 10 IC
    Single-leg V-ups x 10 IC
    Left-leg cross-over Merkins x 10 IC
    Penguins x 20 IC
    Right-leg cross-over Merkins x 10 IC

    Down the mountain we go to the park benches on the Quad. Everybody grab a bench.
    Left-leg Power-Ups x 20 IC
    Dips x 20 IC
    Right-leg Power-Ups x 20 IC
    Decline Merkins x 10 IC

    Mosey back to the great lawn and partner up. One partner lunges across the lawn and back while the other partner holds a regular plank, left arm plank, and right arm plank. 2 sets, and we are out of time.

    Run back to the flag. Count off, Name-o-rama (apologies to Sandbar for calling him the wrong name in my oxygen deprived sate), announcements, intentions, and a prayer. A shaky start and a shaky ending, but we got it done in the middle! Thank you for letting me lead!

    Walleye

  • Invasion of exchange students

    Well we guess that Cavalier didn’t get the memo for this AM – Douille?  Did you let him know he had the Q?

    Beautiful 60 degress today!

    It was all good.  I had a plan in my back pocket.    We were join by Buffett from Myrtle Beach, NattyDatty from Ashville NC, and King of Beers from Ashville.  All in town for a conference.  Tclaps to NattyDaddy and King of Beers for the 6 mile pre-game run.  Another tclaps to NattyDaddy for running six miles back!

    We did the traditional Audubon Park loop for our Monday AM beatdown at the Skinny.

    SSH x 20, Imp Walker Squats x 20, Mtn Climbers x 20, Low Slow Squats x 20

    Run to the rows

    At the rows – I broke the rules.  20 rows is the count.

    Burpees, Hand release Merks, and Lunges

    Indian run for one cycle through the group – to a lighted spot.

    Here we did donkey kicks x 20, nolan ryans, low country crab x 20 and fire hyrants x 20

    Hallelujah run to the benchs.  20 oyo dirkens, 20 step ups left ic 20 oyo dips 20 step ups right ic 20 oyo irkens

    Back to the track – indian run one cycle through the group to the water fountain.

    then 6MOM  –  dying roach x 20,  russian twist x 20, flutters x 20 , v-ups x 20, lbt x 20

    Back to the track – 80% run to the monkey bars

    PIMP.  Groups of 5 – Pullups x 10, Imperial walkers x 20, Merks x 20, and Plank Jacks x 20

    Horses to the barn 90% sprint to the flag.

    2 min early at the flag.  20 hip dips, each side.  That was time!

    Thanks for the opportunity to step up.

    Tclaps to Gabrielle for posting on the Northshore.

    Prayers to the Burton Family.

     

     

  • Sub Zero Pete

    They call me Subzero Pete
    I’m the king of the Burpee beat
    When I call the pax I go
    Chic-chic-ky-boom
    Chic-chic-ky-boom

    Yes sir, I’m Subzero Pete
    I’m the craze of my Uptown street
    When I start to Q everything goes
    Chic-chic-ky-boom
    Chic-chic-ky-boom
    The Pax they sing

    Up Wolfpack hill our backs lead the way
    No more burpees the pax they pray
    So Burpees it is and we go
    Chic-chic-ky-boom
    Chic-chic-ky-boom

    In search of Dora we go
    Mericans we dug not one shmoe
    LBC to strengthen our dough
    Squat Jumps to end the show
    And we go
    Chic-chic-ky-boom
    Chic-chic-ky-boom

    Down the stairs and to the benches for more
    The Pax they cry “why o why”
    They let out a ugly sigh, “Boo Whore!”
    It’s very nice! To be So full of ice!
    They will be singing my song
    All the day long

    So if you like the beat
    Take a lesson from Subzero Pete
    And I’ll teach you to Q in the subzero heat!
    And we will all go!
    Chic-chic-ky-boom
    Chic-chic-ky-boom
    Chic-chic-ky-boom

    Oh…and we had Q cake from Maple St Patisserie…Cavalier ate a lot!

  • El Wire’s Gloomy Gloom

    EL Wire ordered up some nice temperature weather but some GLOOMY SOUPY fog and wet ground.

    16 PAX circled up for a Wed am beatdown led by El Wire

    El Wire started with the JACK OFF. (he said it!)

    SSH x 20, Imp Walker Squat x 20, Seal Jack x 20, Smurf Jack x 20, Plank Jack x 20, Peter Parkers x 20

    Then we mosey’d to the levee for 5 rounds of LEVEE.

    10 Willi E Coyotes on the tracks

    10 merks at the top of the levee, 25 LBCS at the bottom.

    Then we mosey’d to Audubon’s statue for some DORA  stopping for 10 more Willi E Coyotes again.

    100 decline merks, 200 dips and 300 LBTs.   Brutal but good.

    Then we bear crawl’d up and over the neutral ground and then crab crawled back.  About 15-20 yards.

    Long mosey back to the FLAG.

    Arrived 2 min early at the FLAG so 20 Burpees OYO

    Circle of Trust – prayed for Bartman’s secretary who died over the break.

  • Back To Work

    Pre Thang: YHC has been on IR/family duty since some time in September and has posted only a handful of times over the last few months… Feeling the need to do more than run has been overwhelming. Today in the 36 degree gloom at 05:20 the shovel flag was planted and the pax trickled into the AO. At 05:30 six of us took off. By the time we hit the warmup area we were 10 strong.

    The Thang: Warmup in front of TU: Low Slow Squat x 20, Plank Jack x 30, Imp Walker x 20, Mtn Climber x 30, Hillbilly x 20. Mosey to the Mtn.

    Line up shoulder to shoulder and lunge walk up the first incline, then run OYO to the top w stops on the church side for Squats x 25 and LU side for LBCs x25. Plank at the top.

    Six MOM at the top:  R Twist x 20, Flutterkick x 25, Dying Roach x 20, LBT x 25, Real Freddie x 20, High Dolly x 25.

    Slow Mosey down to DC quad benches. LLSU x20, sit ups w feet on bench x 25, RLSU x 20.

    Mosey back to the flag for Low Slow Squats x 20.

    *All group exercises done IC…

    COT w shoutout by YHC.

    Moleskin:  Great to be back out in the gloom. The camaraderie was missed as much as the workout. If you’re reading this and haven’t been out in a while, get up and get after it ASAP! There truly is no better feeling than a good workout with a like minded group of guys. It’s invigorarating to say the least and truly fulfilling to have the privilege to sharpen the iron with my F3 brothers. Thanks for the opportunity to lead

    Good Times!

    Roots