Few uptowners traveled the 2 miles outside of their home radius. Therefore, most never had the chance to experience the H8 on the other side of the world. F3 Nola even designed a mudgear shirt with an “H8” logo on the back. Uptown deserves to have its own challenge called the “69ers.” YHC remembers that Tool Q’ed a Mini H8 with 4 laps as a practice run for the actual H8 with 8 laps. It’s called 69ers because a practice workout will have 6 laps. When it’s time for the actual challenge, it will be 9 laps. More importantly, the laps are in figure 9 or upside down 6 route. Today, YHC only has time to Q a 6 laps practice run for the very first introduction. Hopefully in a few months, YHC will bring this challenge on with 9 laps. The goal is to finish the 9 laps within 30-32 minutes. Three figure 9 laps equal to approximately 1.25 miles. Therefore, 6 and 9 laps will be about 2.5 and 3.75 miles, respectively. Maybe one day, we can all have a mudgear shirt with a “69” logo on the back. I’m sure it will be an hot item. Just imagine Gabrielle with his tight-fit mud gear with “Gabby & 69” on his back.
Warm-up 19 brave PAX showed up this morning not knowing that they were about to get a piece of the “6” of the 69ers. Quick disclaimer and moseyed to the parking lot in front of Audubon Zoo with the following exercises:
Toe Touches x 10 IC
SSHs x 20 IC
forward arm circles x 10 IC
reverse arm circles x 10 IC
Hill Billies x 20 IC
Mountain Climbers x 20 IC
Introduction of the 69ers
Lap 1 – Start at point A with 6 hand-release burpees (Hurpees). Run towards Magazine Street and make a U-Turn back towards Point B. At point B – 6 more hurpees, then bear crawl for about 15 yards to point C. Then mosey back to point A. Lap 2 – same route except with 5 Hurpees at point A and B. Lap 3 with 4 Hurpees at point A and B…. you get the idea. At the last lap 6, finish with 1 hurpees and the run. Total distance for the 6 laps is about 2.5 miles. The goal was to finish the race under 20 minutes. T-claps to Beiber being the only one finishing under the 20 minutes at about 19.5 minutes. Also T-Claps to Douille and Tinkles finishing 2nd and 3rd. Tinkles finished right under 22 minutes.
While waiting on the “6” (how fitting), PAX did rocky balboa x 20 IC. Then the PAX headed to the grass field in front of the Zoo and did a round of Mary with the following exercises:
LBCs x 20 IC Hello Dolly x 20 IC Dying Cockroach x 20 IC
Moseyed back to the flag for COT. During the run back, few PAX were asking YHC what’s an “H8?” Hopefully, in a couple of months, YHC will challenge not just Uptowners but all PAX to come to Uptown for the 69ers challenge (9 laps within 30-32 minutes mark). Once again, I am always grateful to workout with my F3 brothers. Thanks again for the opportunity to lead. SYITG.
I’m out of practice. Secondary to other commitments I haven’t posted at Wolfpack proper in several months. I underestimated the stairwells, especially the stairwells in June. More on that later. The red Friday workout in honor of Sgt. Joey Bovia from Metairie was planned for the Uptowner. In a clear move of imitation/flattery I wanted to incorporate the 8 exercise for 31 reps scheme into today’s beat down at Wolfpack.
Disclaimer and brief introduction of the Angry Wave duo of Bad Moon and Roots and we are off.
Short mosey to the bench area in front of Loyola for our 8/31 warm up:
SSH
Imperial Walker
Mountain Climbers
Peter Parker
RLSU
LLSU
RL Bulgarian Split Lunges
LL Bulgarian Split Lunges
Mosey to the Mountain for a quick regroup and two-column Indian run to the top.
Assemble on the peak for Dora 1-2-3. Burpees, Merkins, Russian Twists (one is one) while the partner goes down the stairs to the ground level and back up the other stairs. The stairwell loop took longer than expected and once I got started I don’t think I ever caught my breath or got my heart rate back below 130. After me and G-spot each did two laps we still in the middle of Merkins and time was getting short. Audible to staying up top and finishing your reps together. Kudos to the Pax for busting ass on this. The time passed quickly but the intensity didn’t allow for much banter which I missed.
Mosey back to the flag. 35 pax! Had to grab my phone as my hypoxic brain wasn’t going to remember beyond the guy to my right. Two FNGs who, based on the namorama video footage, didn’t look too beat down. Welcome Creeper (a legit actor whose credits include some NCIS (he played a rapist) and Jeepers Creepers 3) who gave a nice reminder that every moment is a gift from God (paraphrase). Welcome Uncle Rico (almost ‘Precursor to the Heisman’ or similar) who has a career in football (coaching) who during his HS QB days was backed up by Baker Mayfield. I look forward to learning more about these two gents.
COT with special intentions for BellHop and his battle with cancer and for a friend of Roots whose son was in a serious ATV accident. A prayer of thanks for great men like Joey Bovia and all the veterans who died on D-day or elsewhere to secure our freedom. A prayer of thanks for the strength we get from each other. Amen.
A beautiful, crisp Saturday morning for the Mothership, with a quick disclaimer we ….circled up.
For the last couple of weeks, YHC has been thinking about events that have occurred in our F3 family. These include Terrabyte’s passing, illness with our F3 brother’s loved ones and the impending closure of Morning Call and loss of employment, at least temporarily, for our faithful waiter, Mike. As YHC was preparing for his Q at the Mothership during the week, YHC noticed an old favorite movie had been added to Netflix, Black Hawk Down. This film is about the Battle of Mogadishu in Somalia in the early nineties which resulted in the death of 19 American Soldiers, YHC noted some explicit themes in the movie such as “No Man Left Behind” and “We fight for the man next to you”. There was also some implicit themes including no man is on his own. Clearly, all of these themes are echoed in the F3 credo “Leave no man behind, but leave no man where you found him”. So in honor of the 19 American Soldiers who died in Mogadishu and all of our F3 Brothers going through tough and uncertain times, this Mothership beatdown will have no OYO exercises. One other note on Blackhawk Down, in the movie there was multiple references to “chalks”. After some quick research with the source of all sources, Wikipedia, a “chalk” in military terminology is a group of troops (think platoon) in an airborne assault. PAX, count off 1, 2, 3, 4 and form up into Chalks 1, 2, 3 and 4. This will be your group throughout the workout. Each Chalk designate a Chalk Q and grab a Flag.
Mosey to Great Lawn for Warm Up
Form rows of by chalk starting with Chalk 1 then Chalk 2
followed by Chalk 3 and 4. Chalks try to
stay in formation Let’s begin:
All exercises until Q yells Halt
Walking Soldiers
High Knees
Butt Kicks
Carioca
Circleup for additional warm-up:
Self Love I/C X20
Imperial Walkers I/C X20
Hillbillies I/C X20
Form your Chalks into
circles on the Great Lawn for the next thang… Bear Crawl Ring of Fire:
Bearcrawl Counter-Clockwise till Q yells halt
10 merkins in ring of fire fashion starting with
the PAX to the left of the Chalk Q
Bearcrawl Clockwise
10 wide merks Bearcrawl Counter-Clockwise till Q
yells halt
Let’s increase the difficulty!
Boo Boo Bearcrawl Counterclockwise Right Leg Up
10 staggered right merkins in ring of fire fashion starting with the PAX to the left of the Chalk Q
Boo Boo Bearcrawl Clockwise Left Leg Up
10 staggered left merkins in ring of fire fashion starting with the PAX to the left of the Chalk Q
Chalks grab flag, form columns and march to road in front of
Storyland. Line up chalks in four
columns facing towards museum for Indian Runs to Fountain.
At Fountain circle up staying with your Chalk for Red Hot Chili Pepper:
Right Leg Step Ups x 16; Decline Merkins x 8; Left
Leg Step Ups x 16; Incline Merkins x 8
Right Leg Step Ups x 12; Decline Merkins x 6; Left
Leg Step Ups x 12; Incline Merkins x 6
Right Leg Step Ups x 8; Decline Merkins x 4; Left
Leg Step Ups x 8; Incline Merkins x 4
Right Leg Step Ups x 4; Decline Merkins x 2; Left
Leg Step Ups x 4; Incline Merkins x2
Next, down Lelong Drive for more Indian Runs in Chalks. T-claps to Chalk 3 for hanging back to keep their chalk together. Now you’re getting the idea!
Mosey in Chalk to side of NOMA and partner up in Chalk for
O.P.P.
One PAX does OH Claps (O) in People’s Chair (P) while the
other PAX does 20 Plank Jacks (P) Flapjack till Q yells halt. These were done in 2 count cadence. Let’s try to stay together on cadence Chalks!
Time is running out so grab Flags and mosey in Chalk columns
to great lawn for:
Quick Mary:
Flutter Kicks I/C X20
Hello Dolly I/C X20
Times up so circle around Flags in Great Lawn for CoT
Count-Off, Name-o-rama (1 FNG who was named Twin Span as he’s
from Slidell), Intentions and Prayer.
T-claps to all the PAX who did the daily double, the
Mothership and Krazy Ivan. Southshore brought
the Freedom Hammer home!
Thank you PAX for embracing the Beatdown’s theme of no man
is “on his own” in F3. As we all go
through life’s ups and downs, it feels good to know that we have our F3’
brothers to watch our six. We are truly
our Brother’s Keeper!
NM Moleskin
For 4 years, the PAX have been enjoying F2 and F3 at the Morning Call in City Park after the Mothership. For most if not all of those coffeetaria’s, we have arrived to ice cold water to refresh us and been served “Hot” au laits, “Cold” iced coffees and for a brave few “Hot Black” coffees by our faithful waiter Mike. We all know that this past weekend was the last for Morning Call and there is some uncertainty whether Mike will come back with Café du Monde. Even if he does, he will be out of work for at least a month. So in true F3 fashion, an operation was drummed up. In a short week, what became known as Operation Big Tip was put into full effect to thank Mike for all of his service to the PAX. The PAX raised $349 for Mike and a Framed Picture signed by the PAX was delivered at Coffeetaria. YHC even noticed a tear in Mike’s eye. The PAX should be proud of their efforts. This is the best of F3.
Since Veterans Day is this Sunday, 11/11/18, YHC came up with a work out to honor of all the soldiers and personnel in the military. Therefore, the theme was teamwork and leave no man behind mentality. The night before, YHC purchased 6 more blocks (about 30 lbs each) from Lowes. YHC got to the AO early around 5:00 am. and placed those blocks at the great lawn in front of Audubon Zoo. At 5:30, YHC gave his standard disclaimer and off the 22 PAX.
Warm-ups
Moseyed to the parking lot in front of Audubon Zoo and did the following in cadence:
SSH x 20
Windmills x 10
Hill Billies x 20
The Pax then ran a warm-up lap around Audubon Zoo parking lot. One lap is approximately 0.25 mile. We ended the lap where the blocks were placed earlier that morning.
The Thang
YHC emphasized teamwork and communication during the workout. Divided the Pax into 5 groups of four. However, 2 groups had 5 Pax because there were 22 total Pax.
Mission 1- As a team – performed 200 Scissor Kicks (or Dollies) with the blocks. But only one Pax can do the rep count while the remaining Pax were doing burpees. Once 200 dollies were completed as a team, ran the same lap as earlier toward to the proximity of the Zoo entrance and performed 200 Derkins. Once again, only one Pax can do the derkins while the remaining Pax were doing air squats. Upon completion, LBCs for one minute, then planked for another minute until last Team was finished.
Mission 2 – As a team – prisoner ran back toward the blocks location and performed 200 curls. Only one Pax can do the rep count while the remaining Pax were doing leg raises. Once completed, the team prisoner ran to the Zoo entrance proximity and performed 200 dips. Once again, only one Pax was dipping while the rest were doing the step-ups. Once completed, LBCs for one minute, then planked for another minute until last Team was finished.
Mission 3 – As a team, Indian Ran back toward the blocks location and performed 100 manmakers. Only one Pax can do the rep count while the others were doing flutter kicks. Unfortunately, about 5 minutes into the mission, YHC had to cut it short because time was running out.
Last mission – each team had to carry a block back to the fountain (Block Home Base). While one Pax had to run with it like a zombie, the remaining Pax had to do the prisoner run. Pass the block to your teammate if necessary. Once the blocks were back home, the Pax moseyed back to the flag for the COT at 6:15 a.m.
COT
The purpose of today’s workout was team work and communication among team members. YHC was very impressed how the Pax communicated to each other clearly during each mission. How many reps should each do… what count were they at…..
Count-O-Rama 22PAX, Name-O-Rama, announcements, intentions. We prayed for I Love You Man’s niece, Two Yutes’ brother, and a Felipe’s employee. Prayed and be thankful for all the soldiers overseas. Never take our freedom and rights for granted.
Finally, T-claps to I Love You Man for bringing out smoothie samples for all the Pax after the workout. Thank You all again for the opportunity to lead. SYITG
Twenty NOLA regulars trickled in as we hit 05:30. The disclaimer was given and we were off.
First stop was the terrace at St. Charles and Calhoun for a quick warmup. 10 Burpees at the bottom, 20 LBC’s at the top and 30 Squats on the side. Rinse and repeat.
Next stop— Wolfpack Hill. A quick run to the top where we partnered up. Partner A ran down the ramp one level, touched the wall and back pedaled his way up the ramp, then sprinted back and flip flopped with partner B who was performing the prescribed exercise AMRAP. They were: Russian Twist, Monkey Humper, Real Freddie and Plank Jack. We planked for the six and were off to Wolfpack Mountain.
At the base we formed two columns and had a brisk Indian run to the top. We took a break with LBC’s X 51 IC.
Next we hit the stairs and moseyed to the benches at the flag area to finish up: RLSU x 10, Dips x 20, LLSU x 10, Derkins x 15 IC and to the flag for COT and shoutout by YHC.
So just like LSU did to Georgia this past weekend…
LSU went up-tempo on offense to beat Georgia, and it opened everything up
Updated Oct 16; Posted Oct 16
YHC decided to bring the Tempo to the Birdcage beatdown. The goal was to be constantly moving (tempo) throughout the whole beatdown to keep those heart rates up and mumblechatter down. YHC also wanted to minimize the plank and wait times for the PAX. So, after a short disclaimer, oh I forgot to say this is F3 (thanks Bartman for the reminder), we were off.
Mosey around Golf Club to open field on right for Warm-up
Abe Vigoda IC X10
Leg Swings IC X10 R then L (Quite a challenge staying balanced on this one)
Imperial Walkers IC X20
Hillbillies IC X20
Quick Mosey to Shelter for
Red Hot Chili Pepper
Right Leg Step Ups x 16; Decline Merkins x 8; Left Leg Step Ups x 16; Incline Merkins x 8
Right Leg Step Ups x 12; Decline Merkins x 6; Left Leg Step Ups x 12; Incline Merkins x 6
Right Leg Step Ups x 8; Decline Merkins x 4; Left Leg Step Ups x 8; Incline Merkins x 4
Right Leg Step Ups x 4; Decline Merkins x 2; Left Leg Step Ups x 4; Incline Merkins x2
No rest between exercises, just constant movement all the way till done. YHC was catching his breath by the end of this one.
Quick Mosey to open area outside of Shelter for “The SUCK”
SSH X6
Jump Squats X6
Merkins X6
Complete as many rounds in 3 minutes calling out each round when completed.
Back to the shelter for:
People’s Chair Jack Webb starting with 1 merkin to 2 Air Presses in People’s Chair doubling all the way up to 10 merkins and 20 Air Presses. These were done IC so everybody would stay together and no slouching.
Quick mosey to Lagoon/Bandstand for 11’s (sorry Yoga Ladies for stealing your spot!)
10 8-Count Body Builders
Up and Over Band Stand
1 Squat Jack
Continue decreasing by 1 on the 8-Count Body Builders and adding 1 Squat Jack until PAX gets to 1 8-count Body Builder to 10 Squat Jacks. Time was running short so YHC called it and we moseyed back to the Flag for quick Nolan Ryans 10 on each side OYO to finish out.
Nice job PAX! YHC hopes the PAX enjoyed the “Tempo”.
Count-off, Name-o-rama (one FNG who we named Slick as he works/worked for Exxon and in the oil & gas industry, welcome)
Announcements – Sandbar is Q’ing a F3 workout on Sunday morning, October 28th at Audubon Park by the new Drew Brees Playground on Walnut and St. Charles for PAX and 2.0’s. All 2.0’s are welcome.
Intentions/Prayer – Please remember all in the Florida Panhandle who are just beginning their journey to recovery and healing.
Thanks to our F3 brothers from F3Alpha and F3Cherokee for posting with us this morning. Hope to see you back in F3NOLA sometime!
Well maybe not GofT winter, but I’ll take it. So with a quick disclaimer from YHC, the PAX moseyed off to a new location (within a circle of palms at Loyola for a good echo) for the First Circle of Pain:
SSHs 25xIC
Imperial Walkers 25xIC
Low slow squats 25xIC
Squat pulses 15xIC (we miss ya, Shorty. Quick fartsacking and show us how its done)
Peter Parkers 25xIC
Parker Peters 25xIC
Mountain Climbers 25xIC
Slow mosey to the bottom of the closer parking garage for a little Dora 1-2-3. PAX paired up with each pair to finish off 100 merkins, 200 squats and 300 flutter kicks (QHC reminded the PAX that he wanted to see no whiskeydicking: push your lower backs into the ground, you know at that sweet spot your Ms like you to rub before the real #WifePleasers, and keep the legs straight: work your core): as one PAX did 1-2-3, the other climbed the stairwell to the top then down the other stairwell; flap jack, etc.
Slow mosey to the bottom of the ramp. OYO, each PAX moseyed to the top of the parking lot with 5 burpees at each end on the way up for a total–if QHC can count–of a meager 55 burpees. Rats, should have added an extra burpee for 56: a good luck number.
Just two Minutes of Mary: LBCs 56xIC (PAX, it’s goal: next year, 57xIC, etc. Can’t wait for double-respect Jadaveon, YSR, Amnesia: QHC will probably be six feet under when you get there, but don’t let me slow you down). Then the PAX moseyed back to the flags for Count-Off, Name-O-Rama, Intentions, and Prayers to be wise, generous and kind.
Knowing weeks in advance that I had the Q today I tried to plan my workouts accordingly. I have been having some annoying sharp pain in my knee over the past few months that only bothers me when I run. So, I thought today would be a good day to work on some upper body…particularly the shoulders! A short disclaimer at 5:30 and we were off!
Mosey to grassy area right off of the track
SSH x 20/PETER PARKER x 20/PARKER PETERx 20/MOUNTAIN CLIMBERS x 20
Mosey to row bars – 4 groups
ROWS were the count x 20/MERKIN/WIDE MERKINS/DIAMOND MERKINS (Thought we might get in two sets of these but after the first round decided against it!)
Mosey to cinder blocks – 56’s
(Increasing reps starting at 5 count all the way up to 11 count for a total of 56 reps per exercise – run/walk to next light in between sets)
BURPEE PRESSES (There was lots of moaning and groaning about this one!)
CURLS
KETTLE BELL SWINGS
SHOULDER PRESSES
Return cinder blocks and mosey back to the flag (Not enough time left for Mary!)
Count off, Name-o-rama, announcements, and a prayer to lift up the family of Darth Visor.
Thankful for F3 and the opportunity to lead! Until next time…
Saban, Reluctant Yankee, Seaman, Bartman, Tube Steak, Landing Strip, Gabrielle, Sandbar, Moriah, Jadeveon, Roots, Nip Tuck, Schlitz, and one other?
28+ gathered for the Birdcage in the thick, sticky gloom of Audubon Park. Men of various shapes, sizes and ages – but all with the purpose and drive to get out of the fartsack and better themselves and others. F3 is a wonderful thing… so here we go…
Thang:
Around golf course parking lot and back to the field for some warm up. All exercises 15 count in cadence:
SSH
Mountain Climbers
Squats
Parker Peters
Wide arms
Mosey down Oak Alley to pick up some coupons
Mosey back to running path and partner up
A: Run a suicide of light poles (3)
B: AMRAP exercise
Round 1: chest press
Round 2: curls
Round 3: goblet squats
Round 4: merkins on your block
Round 5: LBCs
Mosey back to fountain to return the coupons
Squats while we wait for the 6
Circle up for some Mary (15 count in cadence):
Russian Twists
Flutters
Oblique crunches (R/L)
J-Los
Back to the flag with 5 burpees to finish up.
NMM
Big crowd this morning, with plenty of visitors from outside of Uptown…I guess everyone came to see the Biebs (this week’s scheduled Q). Hope my lead didn’t disappoint.I had a bad Plantar Fasciitis flare up on Monday so wanted to keep the mileage low and also keep the group together…I think we did both and everyone got a solid workout in. (If not, please email me for a refund.)
Funny situation when we got back to the shovel flag: a group of guys were circled up doing merkins at the behest of another guy in the middle standing there barking orders with a pit bull on a leash. Looked like a highly suspect college-aged group – perhaps even some kind of pledge training, but either way upon seeing 29 sweaty, dirt-covered middle aged men running up they quickly vacated our shovel flag area and didn’t heed our invitation to join F3 (“it’s free and we’ll push you harder than that joker”). Something for everyone I guess.
Welcome Cowboy from F3 Puget Sound and (renamed) FNG Schlitz from Dufossat St, by way of Milwaukee.
