F3 New Orleans

Tag: Roots

  • Core Crunch

    My first Q in a while was core-focused.  I rolled in hot and was the last one to join the PAX.  We kicked things off with some warm-ups in place:

    -20 x SSH

    -20 x plank jacks

    -20 x mountain climbers

    Then we moseyed over to fairway near the pull up bars.  The sprinklers were on, but it didn’t seem like they’d hit us where we circled up…but then they did.  Whoops.  We did a J-Lo Ring of Fire, with exercises up to 5 while the rest of the PAX planked.

    We then Indian Ran to the benches at the front of the park.  We did a Dora 1-2-3 with 100 LBCs, 200 Nolan Ryans and 300 LBTs.  Time was running out though, so we modified our last exercised and headed on.

    We ran 1 x running man jog, 2 x running man sprint to a green spot near the row bars next.  We circled up and did some more core exercises:

    -20 x Hello Dollys

    -20 x Rosalitas

    -20 x Dying Cockroach

    -20 x J-Lo

    Then back to the flag to count/name off.  Good to get back in the swing of things, Q-wise.

  • …Featuring some Classic Hits from the World!

    So, on a warm, muggy Wednesday morning, YHC greeted 20 PAX for a classic beatdown.    With a heavy assist from Tool and Rudy, YHC decided to go through some of the classic hits from the World.  After the standard disclaimer, off we go!

    Mosey to Kick-Ball field for warm up

    • Windmills X 15
    • Hillbillies X 20
    • Imperial Walkers X20
    • Peter Parker X20

    Next a quick mosey to Soccer Field for Thang 1

    Partner Plank Slaps – partner up in plank position facing each other for

    • 50 Partner Plank Slaps 5 Burpees
    • 40 Partner Plank Slaps 4 Burpees
    • 30 Partner Plank Slaps 3 Burpees
    • 20 Partner Plank Slaps 2 Burpees
    • 10 Partner Plank Slaps 1 Burpee

    Mosey to fly, no wait the levee! (sorry seaman) for thang 2

    Everest

    • Lunge on one leg then squat
    • Lunge other leg then squat

    At the top 10 Burpees, at the bottom 10 Burpees (Thanks El Wire!)

    Mosey to first work out station on river side of park for thang 3

    Route 66 starting at running man by workout station

    • First Running Man Merkin 1x
    • Second Running Man Merkins 2x
    • up to Merkins 11X

    Mosey to Shelter for thang 4

    • RL Step Up X 16
    • Dips X 15
    • LL Step Up X 16
    • Dips X 15
    • Bulgarian Split Squats RL Up X 15
    • Derkins X 15
    • Bulgarian Split Squats LL Up X 15

    Great job counting PAX!  Funny how sharing workout space with four fellow boot campers of the fairer sex gets everybody participating.  Hope we didn’t scare them off!  I see some FiA recruiting in the future.

    Mosey to open area for “The SUCK” for thang 5

    • SSH X6
    • Jump Squats X6
    • Merkins X6

    Complete as many rounds in 3 minutes calling out each round when completed

    Stay in circle for 10 Nolan Ryans each side OYO

    Mosey to Flag for count-off, name-o-rama, announcements, intentions and prayer

    Thanks to PAX for letting me lead.

  • One more time up the Mountain

    After lots of smiling faces and mumble chatter along the avenue, YHC decided to quickly change the tone for the day. Brief disclaimer (if it hurts, keep doing it) then moseyed across the street.

    What’s more fun than starting your day with bear crawls?

    Bear crawled to 1st tree then crab walk back

    42 SSH then 10 Burpees

    Moseyed towards the mountain for stop at the parking garage fence: 20 calf raises

    Up the mountain: Indian Run two lines

    Top of Mountain: 10 Burpees

    Lined up facing the down ramp: 10 Merkins, 10 RTs, run down the ramp, 10 burpees, run backwards up the ramp – repeat 3 times, last time bear crawl up instead of backwards run

    After watching Brown Bag perform advanced yoga moves, moseyed down the stairs to the benches.

    Dips x20, RLSU x20, Dips x10, LLSU x20, Dips x12 & Decline Parker Peter x20

     

    With about 12 minutes, most of the PAX were ready to pack it for some mary and plankwork next to the nonchalant Jesus statue (looks like he doesn’t care there’s a better university next door).

    Not so fast…we’re back up the mountain for another indian run. Quick mary of RTs & the Real Freddie Mercury (can’t stop me now) then back to the flag.

    Count-0-rama, soft tees & prayer.

    Strong 25 today…thanks for being in that number.

     

  • That’s Right, No Upper Body…

    Cobains for the delayed backblast…

    At 05:30, YHC gave the disclaimer and we moseyed around the golf club parking lot and over to the grass by the bandstand for the warm up COP: plank jacks, imperial walkers,  mtn. climbers, hill billies x 25 IC.

    Mosey to the shelter and grab a partner. Partner A runs a lap through the lights and back around through the parking lot(approx. qtr mile)while Partner B does the designated exercise AMRAP, then flip flop.  They were: monkey humpers, russian twists, left leg step ups, dolly, right leg step ups, elbow plank, lunge, flutter kick, low slow squat, lbc. Plank and wait for the six. Just enough time to quick mosey to the flag.

    COT w shoutout by YHC.

    T Claps to the pax for covering a little more than 2.5 miles on the run.

    Good Times!

    Roots

  • YSR– technologically challenged?

    BIG 25 person PAX for a YSR Q

    Warm up:  partner one does defensive slides while the other does jumping jacks.  Flapjack.

    Repeat with Parker Peters and Imperial Walker Squats

    Mosey to the Mountain.

    Run up and alternate between 5 burpees and abs of choice x 20.

    BLIMP and wait at TOP.

    Run down the stairs.

    At benches Left leg power up, incline merks, right leg power up, decline merks x 20

    Back to mountain and Indian Run up

    At TOP – Circle of Mary (not sure which exercises were done for Mary)

    Mosey back to the FLAG –FINISH BLIMP and Wait.

    Welcome back KOTTER to Pony Boy!

  • Come on Down to the Silver Slipper with Paw Patrol

    After coughing up a lung all night I figured resting my cold as I did Monday wasn’t going to cut it anymore.  Having the q was the motivation I needed to get myself out in the gloom and hope that a good sweat may cure me. For extra motivation I closed on a slow play EH Yankee had started years ago and didn’t want to let the new pax down.  Turns out my guy plus an old friend from college were the FNGs today which certainly made it fun.

    Complete with a cough and mumbling double disclaimer we were off to grass lot in front of the zoo for some warm ups.  My weakness gave a good opportunity to develop another’s strength so I invited up some guest Q’s from some of the newer pax during the warm up.

    • SSH IC X 30
    • IW IC X 30 courtesy of Kong
    • Mountian Climber IC X 30 courtesy of Willie
    • Plank Walk IC X 15 courtesy of Koopa

    Mosey to the next field over for some four corner BLIMPS finishing in the center with a shimy over the soccer cross bar vs crab walk option thrown in for fun.

    A train was blocking access to the fly so 11’s on the levee were scratched in favor of Dora 1-2-3 at the Audubon statue.

    • 100 Derkins
    • 200 Dips
    • 300 LBCs

    Mosey to the golf course for some uptown sticker-free grass for some Mary:

    • Russian Twist IC X 20
    • Hello Dolly IC X 20 courtesy of Peppa
    • Flutter Kicks IC X 25ish courtesy of Swamp Cock

    Mosey back to the flag.  Another large count off and Name o Rama.  Welcome to club FNGs Silver Slipper and Paw Patrol.  I must say two quality F3 names!  Ball of Man with thanks for our blessings and prayers to help us to be the best Men possible.

  • I Hate Trains

    I left 15 minutes early for F3 at the Birdcage this morning, so I could check out the route for the workout. I was only a few minutes from my destination when suddenly – There was a big train in the road Jock! I hate trains Jock! I hate em! Instead of arriving early to check out our route and get my head ready to Q, I rushed in one minute late to see Yankee running the Pax to the WWI memorial and Jingle Vader getting out of his car. I sprinted down the path to the memorial, flying past Vader, who used the dark side to run in the wrong direction, and I arrived just in time to start the warmup.

    SSH – 25

    Hillbillies – 20

    Peter Parkers – 25

    Windmills – 20

    Shoulder taps – 25

    We moseyed back down the path and across Magazine St to East Dr (ensuring that Vader would never find us) and down to the Labyrinth for some park bench work.

    Right leg lifts – 20

    Dips – 20

    Left leg lifts – 20

    We moseyed from the Labyrinth to the Tree of Life where I informed everyone that our workout today was planned at a wedding I officiated under the tree on April 6th.

    Dora needed to make her way to the Tree of Life, and the map told her that she needed to do 100 merkins, 200 jump lunges, and 300 Russian twits to make it to the Tree of Life. We partnered up to complete our journey. One partner ran down the field to the oak at the opposite end while the other knocked out the exercises.

    Arriving at the Tree of Life, I discovered that the tree looked lonely, so we gave it a big hug.  We circled up for a little Global Warming. Everyone started in Al Gore and we did 5 burpees each in a wave. Once that was finished we started over and did 10 burpees this time in honor of absent Q, Hawgcycle.

    We moseyed back toward the flag but stopped just before we got to magazine for a little Mary.

    Flutterkicks – 15

    Penguins – 15

    Big Boy Situps – 15

    Dying Cockroach – 15

    LBCs – 15

    We moseyed back to the flag for the names and the count. I hate that I was a minute late, but the Yankee and the Rev Sox worked together to get us all in the full 45 minute beat down. Thanks for the opportunity to Q. – Rev Sox

  • 11’s Up The Mountain

    It was a lovely morning for 19 men to meet in the gloom to grow and improve themselves.  DISCLAIMER!  Let’s mosey… circle up in front of the Tulane sign:

    -SSH x 30 IC

    -IW x 30 IC

    -Mt Climbers x 30 IC

    -Arm Circles x 30 IC (10 ea dir; front/back/chinook)

    -J-Lo’s x 20 IC

    Let’s head to the bottom of the mountain.  Column of twos and Indian Run to the top.  It’s time to bring 11’s back…we just don’t do them anymore.  At the top, on your own, run to the bottom of the incline, do 10 crossfit merkins, run back up and do 1 WWII sit-ups…run back down and do 9 crossfit merkins, run back up for 2 WWII sit-ups, and keep going until reversed.  After a couple of the young studs finished and planked, the rest of us stopped where we were and headed down the mountain to the lawn in front of touchdown Jesus for some Mary.

    That was fun and we still have time for more Mary:

    -LBC x 30 IC

    -Penguins x 30 IC

    -Flutter kicks x 20 IC

    -Hello Dolly’s x 20 IC

    -Wife Pleasers x 20 IC

    Plank Time: Full Plank, Low Plank, left arm up plank, right arm up plank, low plank, full plank

    Hurry up to the SF so we’re not late and RY chews us out….countoff, namerama, announcements, shoutouts and a prayer.  Welcome Skid Mark from F3-South Wake, NC.   It was a pleasure to lead.  I look forward to the next time.

  • Form and Function

    The rain was just getting going as the PAX gathered at the AO. OBT (an F3 founder from Charlotte) posted, and conducted the second day of his unofficial audit of the Uptown PAX.  Yankee is coordinating the NOLA F3 Uptown management response.

    Standard disclaimer. Mosey along the path to the “volleyball” field and circle up. A quick PSA from YHC regarding a tough critique from YHC’s M at the F3 Christmas party (shout out to the attending M. and 2.0s – Spicebar, Candybar, Cashbar and Minibar). Spicebar, a bootcamper, yogini, and barre practitioner did not have good things to say about YHC’s and the PAX’s form during the 12 days of Christmas beat down.

    So today, as YHC is not a professional trainer, we call upon exemplary PAX to demonstrate the proper form of several of our core exercises. Yankee leads with a beautiful plank.

    Then its down to business, but keeping form in mind. 5 burpees OYO , SSH x20 IC, Peter Parkers x20 IC, 5 burpees OYO, Sealjacks x15 IC, ParkerPeters x15 IC, 5 burpees OYO, Smurfjacks x15 IC, Mountain Climbers x15 IC, 5 burpees OYO, plankjacks x15IC

    Next we moseyed across Magazine to the long green wall. A film crew was working on the other side in the zoo, but we didn’t make it into the movie.

    OBT, participant observer, was called on to provide a primer on the Merkin form, including demos of what NOT to do. Thanks to OBT for being a sport.

    PAX grabbed some wall. Starting with regular merkins 0 degrees , 10 IC.  Then 45 deg derkins,  10 OYO. Finishing with BTTW (hold for 30 seconds).  Just for the record, YHC shared that another colleague, female, does the full Skywalker – without the wall.  She also teaches yoga to Navy Seals, so we have work to do.

    Mosey through the rain to grass parking lot for the Zoo, to use the four corners of the squarish field for some OYO BLIMPS.  Before we start, however, Gabrielle demonstrated the proper form for two key exercises in the BLIMP – Squats and Lunges.  Low and slow, baby.

    5 Burpees. Run to next corner.
    10 Lunges each leg. Run to next corner.
    15 Imperial Walkers. Run to next corner.
    20 Merkins. Run to next corner.
    25 Plank Jacks. Run to next corner.
    30 Squats. Run to next corner.

    And five more burpees OYO.

    Then we moseyed to the zoo entrance drive and sprinted to Audubon statue for some modified Dora. PAX partnered up, but before we started, Douille provided a classic example of the proper Russian Twist form (AKA American Hammer, AKA Russian Piss, AKA the Mueller).

    5 burpees OYO. PAX then alternated running around the neutral ground and completed:

    50 Merkins
    100 russian twists
    200 dips

    Mosey back toward the flag.  5 burp OYO.  Return to the flag and find a nice dry spot for 5 more burpees OYO.

    Count, name-o-rama, announcements and intentions. Prayer.

    Thanks to OBT and all the PAX for participating in the form review.

    TY, TYVM.

  • The Other Mountain

    Fun time in the gloom this morning with a great turnout.  Obviously inspired by Hawg’s presence, the PAX amped up the mumblechatter to near-Metry levels and kept it going throughout the workout.  After a quick disclaimer, we took the traditional stroll up and down the Avenue and set up in front of the Tulane sign for warmup (all IC):

    • SSHx25
    • IWx25
    • Merksx15
    • LSSx25

    Short mosey to the Loyola music building for BLIMPS, starting with 10 burpees and increasing in increment of 5.   Hard run from there down Calhoun to Freret.  At mini-WPM, alternate sprint/jog up the parking deck, stopping at each level for a different exercise OYO until Q says halt (about 30-35 reps each):

    • Level 2: Mountain Climbers
    • Level 3: Plank Jacks
    • Level 4: Peter Parkers

    At the top of MWPM, we partnered up for some core work.  Partner 1 ran down then up the stairs, while Partner 2 did the prescribed exercise, then flapjack:

    • V-Up
    • LBC
    • Russian Twists
    • Box cutters
    • LBT

    Short on time, we hurried back to the flag for the count, name-o-rama, and prayer.

    -Mulligan