F3 New Orleans

Tag: Reluctant Yankee

  • All the things a “Q” can bring – from Bieber

    An opportunity to Q is an opportunity for many things. There is the “Making a Fool of One’s Self” where you don’t correctly explain the exercise and no one seems to be doing the right thing. Then there is the, “Who the hell does he think he is?” mistake where the Q (me) assigns things that look good on paper, but ultimately suck. Then there is the dreaded “Too much mumblechatter” mistake where obviously things are way too easy and you need to pick up the pace. Lastly, there is the “Dude, you ain’t making too many friends” mistake where everyone is sucking wind and asking what time it is. Surprisingly, the Q this morning at the Skinny provided ample breeding ground for all of the above situations, and I have zero regrets. Thank you to the 21 Pax who shared in today’s fun. Here we go…

    Disclaimer, Mosey around the Parking Lot to Bandstand
    Warm Up In Cadence
    SSH X 20
    GG X 15
    Windmill X 15
    Leg Hug X 10
    Russian March x 10
    Calf Stretch X 10
    10 X Merkins OYO

    Mosey to the Track
    Shuffle Left/Shuffle Right/BackPedal/Sprint to Pull Up Bars
    4 Groups @ Rows, Burpees X 10, LBC’s, Merkins

    Shuffle Left/Shuffle Right/Back Pedal/Sprint to Bridge
    4 Groups @ Squats, Burpees X 10, Dying Roach, Merkins

    Carioca L, Carioca R, Jog (repeat to Golf Course)
    RL SU, LL SU, RL PU, LL PU (Count is as long as it takes for a group of 4 to do 10 burpees)

    Partner up, Jog/Sprint (repeat to Golf Course)
    Mary…LBCs, Freddie Mercury, LBT, Hello Dolly (count is as long as it takes for a group of 4 to do 5 burpees)

    Indian Run to Pull Up Bars
    Pull Ups, Burpees X 10, Imperial Walker Squats, Russian Twist

    Agilities
    Shuffles X 5…Hard Run Back to Flag

    Count-o-rama, Name-o-rama, Announcements…Gnarly Nutria, Intentions…

  • Glorious Return to WPM – from Fracsac

    26 Pax made a choice to take the DRP on their journey to get right and posted to The Legendary Wolf Pack Mountain to see what YHC had on the beat down menu. With a shovel flag planted, disclaimer was given, then:

    Mosey over to the Rosy Palm Court and circle up for a warmup:

    IW IC x 15
    Abe Vigodas x 10
    Grass Grabbers x 10
    Bat wings AC, SC, OH, MNC (dancing encouraged)
    Catalina Wine Mixers IC x 10

    Count off and pax instructed to remember their number. Then count 1,2,1,2….

    Mosey to the mountain…

    Two columns, hence the 1 and 2 count. Run to the top of the mountain with last pax sprinting to front all the way up.

    Once on top, take the stairs back down to level 4.

    Burpee broad jump the short side of level 4, then bear crawl the long way.

    Head back up the mountain, with quadraphilia on the inclines and sprints on the straight aways, all OYO.

    Circle up on the top for a mental test. The Q has the pax recall their number, then combines the numbers in some fashion for SSH. The instructions are clear: execute SSH IC up to the first number followed by SSH in silence and completing together, with the Q being the cadence to follow. Failure to follow instructions results in a penalty.
    Spoiler alert: there were penalties.
    Penalty 1 – Heisenberg Seal burpees x 10 (burpee with 2 Merkins)
    Penalty 2 – Heisenberg Seal burpees x 15
    Penalty 3 – Sprint to far wall and back and do 10 burpees.
    The 4th time the Pax got it, sort of.
    Time for one set of Tin Snips IC x 20.

    Return to the flag for COT

    NMM

    – YHC hasn’t done WPM in a while, and wow! What a rockin’ AO!
    – The uptown crowd was surprisingly quiet today, minimal Mumblechatter going on.
    – There’s a rumor going around about doing burpees even if the pax were in perfect sync. I cannot confirm nor deny this rumor, except to encourage the pax to continue to reach for perfection.
    – Coffeteria was awesome and well attended.
    – Thanks for allowing me to be part of such an incredible group of men, and for gifting me the opportunity to lead.

    SYITG

  • Prepping for the 2022 USA Games – from Hawgcycle

    Conditions: 76 degrees, Humidity 89%, Wind 3 mph from the East

    Pax: MulliCan, The List, Field Lice, Forty, Yank, Sabrina the Teenage Witch, Two Tickets to Paradise, The Moistest, Papa, Will.I.AM, The Biebs, The Driest of Sockets, Grind Breaker, The Clammiest of Chowdahs, Bananarama, Bone Thug, and Nipster.

    Warm-up

    SSH x 25; IW x 25; DQ x 10; Floyd Mayweathers x 24; LSS x 25; Joe Bidens x 25; Bat Wings (FAC x 25; BAC x 25; Seal Claps x 25; OH Claps x 25; Moroccan Night Clubs x 59)

    The Thang

    Mosey to ….The Wall
    • BTW + Floyd Mayweathers x 12; BTW + Joe Bidens x 12….repeato
    • London Bridge x 12; Mike Tysons x 12…..repeato
    • BTW + Floyd Mayweathers x 12; BTW + Joe Bidens x 12

    Mosey to the Bandstand for…..

    Ring of Fire – 9 merkins each (start when pax on the left gets to 5). Hold plank the rest of the time. 2 rounds

    Mosey to the grass for….

    EMOM Burpees. 4 rounds of 12 and one round of 11 for 59 total

    Mary – Crunchy Frog x 20

    Mosey back to the flag for COT

    Prayers for Landing Strips Dad and Fast Tax Son and friend deployed in Syria

    NMM
    • Thanks to Yankee for having the idea of running my 181st 10K after the Birdcage as I raise money to help send 59 Louisiana athletes and 25 coaches to the 2022 USA Games in Orlando. Special Olympics has a lot of shared values with F3 – physical fitness, inclusivity, and leadership. Heartfelt thanks to everyone in F3 for their support of this fundraiser. If you would like to volunteer with Special Olympics, reach out to me and I can show you how.
    • Thanks to Bieber, Angie’s List, Mulligan, and Yankee for joining me for 10K #181. It’s always a big help to run with others.
    • I’m convinced that Bat Wings is totally mental. It sucked the first time I ever did it, but not anymore. I think my mind got used to it more than my shoulders. You get to a point, where your mind says “you should not be holding your arms up this long….PUT THEM DOWN.” But if you can get past that, your shoulders become fairly numb and it doesn’t hurt too much anymore. I’ve done it so many times now that I think it takes too long to really make it suck. I didn’t want to do much running or cardio today, so I was okay with spending 5 minutes basically doing arm circles.
    • I didn’t want to do much cardio, but there is too much science saying burpees are the best exercise ever, not to include them in a workout. I personally think you have failed as a leader if you don’t include at least 50 burpees in a workout. I’ve said what I said.
    • When we went to get coffee Yankee was telling the Baristas and the people in line that I had just completed my 181st 10K in a row. They immediately referenced much more impressive feats like “one of our customers runs a half-marathon every day” and “I follow a guy on Instagram that is running from San Francisco to New York and has run 1500 straight days.” Picture them with the McKayla Maroney face as they are saying this. They were clearly not impressed. Then he mentioned that I run in flip-flops and they lost their minds. They couldn’t believe that I had just run a 10k in a pair of $5 flip-flops. My marketing campaign will be changing for the second half of the year. I have clearly been stressing the wrong part of what I am doing.

  • Somebody’s Watching You – from Tinkles

    That somebody is Gideon and his drone. I thought for sure the incessant rain of the last week would call off the photo op, but Gideon was not deterred. So to keep the pax dry we headed over to the zoo parking lot. The ladies workout was out in full force. With the drone and ladies and music the pax was getting giddy…..then we actually had to work out.

    Warm Up:
    SSH IC X 30, Grass Grabbers IC X 20, Forward Arm Circles X 20, Reverse Arm Circles X 20, Imperial Walker IC X 20

    The Beatdown:
    10 burpees on the minute for 10 minutes– Talking Heads to help distract from the pain

    Mosey over to the Audubon statue and pair up for some catch me if you can combinations- Jock jams and El Wire twerking for rest between rounds.
    -Loop one: run and partner does 3 burpees and then catches up to tag
    -Loop two (short loop): lunge walk and 10 merkins
    -Loop three (short loop): bear crawl and 30 LBCs

    Finish strong with Rocky Balboas, Incline Merks, Dips, and Decline Merks on the curb. Hustle back to the flag.

    COT: get your whiskey night sign up completed! Prayers for helping us lead in all aspects of our lives. Drone footage coming soon!

  • 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 Peter

    Mosey 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

  • Get on yer belly – from Bieber

    There is usually one moment of every beatdown that leads to a memorable moment for “naming purposes”. In this case I was ridiculed for asking the PAX to get on “their belly” so we could do some Superman exercises. Ridicule can be a great teacher…never again will I make that mistake.

    For the beatdown…10 PAX showed up for a chilly gloom in Uptown New Orleans. With Run Cajun Run miles still a priority for most of us, this beatdown consisted of miles with some exercises sprinkled in.

    Warmup: SSH X 20, Windmill X 10, GG X 10, Imp Squat Walkers X 15, 10 Burpees.

    The Thang: To the track for a lap with five stops along the way…
    Stop 1: 10 Merkins IC, 20 Squats IC
    Stop 2: 10 Burpees
    Stop 3: 20 RL Step Ups, 10 Incline Merkins, 10 LL Step Ups, 10 Dips
    Stop 4: 10 Burpees
    Stop 5: 10 Merkins IC, 20 Squats IC

    Back to Oak Alley for some 7’s…Merkins on both sides of a longish run/jog/sprint (ambiguous F3 style)

    Under the Pavilion for some Mary: LBCs, Hello Dolly, Freddie Mercury, On Yer Belly for Some Supermans

    Back to the Flag

    Thank you as always for the chance to lead. For all of the PAX traveling…be safe. To all of us…embrace what today gives you, be a light to those around you…even if it’s just your family (especially if its just your family).

    SYITG

  • Running in Circles – from Tinkles

    Selfishly, I wanted the miles and running workouts are pretty easy to Q. In past iterations of the February running challenge I found myself skipping the beatdowns and just running. With an all-time interest (t-claps to the HIM men who got us motivated) maybe the Q’s will find a way to blend the two. Today was an attempt at that.

    Warm up: SSH X 20, Grass grabbers X 20, couple of hamstring stretches

    The Thang: OYO laps starting at the bandstand and heading downtown on the dirt path to the main track where we headed toward the river and back uptown cutting back to the parking lot and main shelter (classic El Wire route). When back to the shelter do 10 merkins. Repeat and when back to shelter, dips X 10. Repeat and when back to shelter, decline merkins X 10. Keep that rotation going through as many laps as possible. Each lap was about .4 miles and several guys knocked out 11 laps with most hitting ten. Well done!

    Count off, namorama, and intentions. Prayer to help us be mindful of lifting up others. SYITG!

  • Some Things to Consider – from Tinkles

    I do not think I have ever actually taken the time to honor MLK day. Maybe in elementary school before it was holiday. Though back then it could have been mentioned in the context of replacing Robert E. Lee day. Embarrassing to admit, but of course change only comes when you are willing to take an honest look at things. I have never been against the holiday, though I certainly looked at it as a day off or an opportunity for a long weekend. But this is what we all love about F3. Of course, the challenges are physical en face, but those of us that stick with F3 realize that its being challenged in ways much beyond the physical are what keeps us coming back. I couldn’t be prouder of my 45+ minutes spent today with my brothers.

    I enjoy history and geography and was vaguely familiar with the story behind the Black Pearl neighborhood. I did not know that before it was the Black Pearl it was N-town. Before it was N-town it was N-town sans abbreviation. It was home to many of the domestic employees and laborers that powered to Uptown economy. It is now 67% white. Despite this changing demographic, it is still home to highest density of churches (not verified) that you will find in a neighborhood. One of those churches is Mount Moriah Baptist Church. Mahalia Jackson, the famous New Orleans gospel singer, got her start at this very church. The most pleasant surprise of my reading was that Mahalia Jackson sang the opening hymn before Dr. Martin Luther King’s ‘dream’ speech at the National Mall! I amazed at the blessings to be found should you be willing to look for them. Thanks to those who joined me this morning.

    The Thang:
    • Warm-up: SSH X 28 (mind fart, no meaning), Grass grabber X 20, IW X 20, Hillbilly X 20
    • Black Pearl neighborhood run and tour:

    o Broadway Mission Baptist Church: standard plank for 2 minutes
    o Mount Moriah Baptist Church: elbow plank for 2 minutes
    o Greater Pleasant Green Baptist Church: panther plank for 2 minutes
    o Plymouth Rock Baptist Church: side plank/arm raise 1 minute each side
    o Zion Travelers Baptist Church: contralateral arm and leg up and hold, 1 minute each side
    o Williams United Methodist Church: elbow plan/arm raise 1 minute each side
    o St. Charles Avenue Baptist Church: merkin ring of fire x 3

    • Drew Brees memorial, 9 burpees in front of Drew Brees’s house (it is F3 afterall)

    Back to the flag and few minutes late and with Landing Strip walking slow to avoid a mid workout poop (moop). Great talk lead by Sandbar about how MLK often spoke of the importance of communities coming together in times of crisis. Words that definitely apply today. Thanks for the opportunity to lead!

  • Man Makers count as burpees, right? – from Belloq

    Excited to Q my first workout of the new year, but was trying to figure out how to meet the 100 burpee quota during a coupon workout. Of course the answer is: the man maker.

    Started the disclaimer at 5:29 and had a few stragglers for a total of 13 PAX and two without coupons. Apparently, the uptown crew gets swole by having their helpers do the work for them.

    Warm-up:
    SSH X 31
    Grass Grabbers X 11
    Abe Voigodas X 11
    Peter Parkers X 10

    The Thang: (Simple and Pleasurable)
    Man Makers IC X 15
    Moseyed a double loop (Approximately .3 mile)
    Man Makers IC X 20
    Moseyed a double loop
    Man Makers IC X 15
    YHC mentioned to PAX that we were halfway at 50. There was some debate on the calculations by the Q, and we finally came to a consensus that 15+20+15=50.
    Moseyed a double loop
    Man Makers IC X 10
    Moseyed a single loop
    Man Makers IC X 15
    Moseyed a double loop
    Man Makers IC X 15
    Moseyed a single loop
    Man Makers IC X 10
    We held the 9th Man Maker above our heads for 15 seconds then completed our 100th and final man maker.
    Then without putting our blocks down went to curls IC X 20 and then rows IC X 20.

    Mary: 5 minutes of core
    30 seconds of halos clockwise
    30 seconds of halos counter-clockwise
    60 seconds of reverse twist (aka corkscrew)
    60 seconds of dynamic plank
    60 seconds of chainsaws (tin-snips with motion side to side)
    60 second of slow, controlled big boy sit ups

    COT:
    Count off
    Name-o-rama
    Announcements
    Intentions
    Prayer

    Thank for allowing me to lead.

  • Stocking Stuffer – from Reluctant Yankee

    Got to the Mtn and it was chilly- colder than I thought. Hat and gloves cold.

    Cop1 at the bottom: SSH, IMp walkers, Peter Parkers and dying roaches *21 for 2021

    10 burpees then run to the 2nd floor

    Busted out the deck of death – a stocking stuffer from the kids

    Did low slow Squats ic *21 Wide Merks *9 Bonnie Blair’s *6
    Lunge walked length of garage

    10 burpees ran up a flight
    Monkey humpers *21 reg squats *21 reg lunge *5

    Ran up a flight 10 burpees (30)

    Ic Low slow squats *9 Freddie Mercs *21 Smurf jacks messing with Gabrielle and the cadence

    Ran up a flight 10 burpees (40)
    Oyo 4 donkey kicks aka heels to heaven
    Ic 7 monkey humpers
    Backward lunge to next level
    10 burpees (50)
    Got 100 arm circles – I don’t believe in arm circles so we switched to bear crawl 100 m 5 Merks every light post
    People’s chair
    Ran down a ramp
    3 chuck norris
    10 incline merks
    Ran down a ramp
    21 Vladimir douille s
    Time was a factor ran to the flag – nice flag by vagabond!