Despite the weather 8 brave souls made it out to Okwata. PAX ran across lakeshore dr closer to the water to get a quick warm up in. Started off with SSH x 20, 30 secs. of high knees, Squats x 20, Annie’s x 20 (new on the menu…for us at least), arm circles, merkins x 20. Mosied back across the street towards the Mardi Gras fountain and got 4 teams of 2. Teams split a workout of Burpees x 50, Goblin humpers x 100, Peter Parker x 150, Merkins x 200, Imperial walkers x 250. One man does the workout while one man runs a lap around the fountain then switched roles. Once all 4 teams were finished with imperial walkers Q advised the PAX to get on their six and bust out Penguins x 300 in cadence. After 150, Q decided to use the remaining 150 on Hello Dollies x 50, Flutter kicks x 50 and finished it off with a HolyGrove choice of some ab busting “V” deal that left the PAX feeling the burn. With a few minutes remaining everyone ran back to the flag for count-o-rama, etc. CoT was especially important on this day. Q took this opportunity to thank his brothers and HIM for continued thoughts and prayers during this current time. We all have been or know someone going through rough times whether its with a family member, job, or anything in between. Let’s not ever underestimate how powerful it is when we stand behind our brothers in their time of hardship. AMEN!
Tag: Saban
-
The Wis
Conditions
Overcast, 63 F, Feels like 63 F, Humidity 90%, Wind 8 mph from the South
The Thang
27 Pax tried a new route today, crossed the Cabrini Bridge and then went over and back on the Wisner overpass. We ended up on the back side of the track and ran laps for the 6. Distance ended up being about 3.5 to get to the track.
NMM
- T-claps to the Ruckers that got started at 4 am and got in close to 8 miles – Hokie, Gideon, and Thumbwar
- Good to see SFx this morning. He also rucked. Will rucking become a thing in NOLA?
- I like that this route involves the Wisner Bridge, but it’s a little short. Maybe next time we do it we will add another small loop that involves the Bridge a second time.
-
Ab-Solutely
Where are my keys, YHC kept muttering to himself. Tick tock tick tock. YHC roared in half a minute late to lots of mumblechatter. Disclaimer easy to give. Definitely not a professional trainer. So off go the PAX with a mosey around the track to the flag pole.
Warmup: SSHs 31xIC, Squats 29xIC, Grass Grabbers 25xIC, Merkins 19xIC
Mosey to the Row Station for the first COP. The PAX divided into five groups: first group, 10 burpees for the count; second group, monkey humpers AMRAP, third group, merkins AMRAP; fourth group, dying cockroaches, AMRAP; fifth group, inverted rows, AMRAP. Rotate around, and then rinse and repeat.
Mosey to the Labyrinth for some ab work that went something like this: Russian twists 20xIC; Flutter kicks, 20xIC; Russian twists 18xIC; LBTs 20xIC; Russian twists 16xIC; Protractors; Russian twists 14xIC; Hello Dollys 20xIC; Russian twists 12xIC; Dying bugs 20xIC; Russian twists 10xIC; Low country crab 20xIC; Russian twists 8xIC; Real Freddy Mercuries 20xIC; Russian twists 6xIC; LBCs 20xIC; Russian twists 4xIC; Dying cockroaches 20xIC; Russian twists 20xIC. That’s 128 Russian twists in cadence, or 256 total.
To the benches for a wrap up. Too dark for box jumps, but… Right leg stepups 20xIC; dips 20xIC; left leg stepups 20xIC. Then mosey to the lights on Oak Alley. Sprint ASAP to the last light and then back to the flag.
Count Off, Name-O-Rama with video off, Announcement for Coffeteria, Intentional, COT. At Coffeteria, YHC realized yet again that he is incapable of taking a video; all he got was two seconds of clapping after the PAX had all given their names. Some day, Alice, some day. Thanks, JV
-
Victory Lap
Many were hung-over.
Few were able to post to celebrate the LSU Tiger’s National Championship at Tsunami.
3 Men gathered in the gloom for a quick disclaimer and brief warm up run.
Then a warmup consisting of:
SS Hop x 42
Murkins x 25
Grass Grabbers x 10
Self Love x 10.
We then ran a group Victory Lap around Audubon park. At the Magazine street entrance we each did 6 pull-ups in honor of Joe Burrow’s 6 touchdowns, and then 42 LBCs.
We then ran to the St. Charles entrance and up the stairs of the Mountain for 15 minutes of Restorative Yoga.
Back to the flag for a COT and prayer to stop the violence that has erupted in our city in this new year.
-
200th Beatdown in 2019!
21 brave PAX joined YHC on a chilly, windy Wednesday. The temp read 40 degrees F on the dashboard, but it felt colder because of the windchill. Needless to say, it was cold! Today was YHC’s 200th F3 beatdown in 2019. After 2018, YHC set his goal to post 200 times in 2019….. looking like YHC has some room to spare with couple more weeks left in 2019.
The PAX warmed up with a lap around the parking lot by the Audubon Clubhouse to the Bandstand. In front of the Bandstand, the PAX did the following warm-up exercises in cadence:
SSHs x 20
Imperial Walkers x 20
Self Love x 10
Windmills x 10
Peter Parkers x 15
MCs x 15
Parker Peters x 15
The PAX then jogged through the Oak Alley towards the track, did 10 burpees on your own and moseyed back to the shelter.
To dedicate YHC’s 200th beatdown, YHC decided to do Dora 2, 2, 2. Partnered up. While one PAX was doing the exercises, the other PAX ran from the shelter through the Oak Alley to the track and back.
200 – steps-up
200 – declined shoulder taps
200 – LBCs
Upon completion – El Wire gave the PAX a 20 seconds count. Picked a different partner and did another Dora 2, 2, 2. with the following exercises:
200 – air squats
200 – inclined merkins
200 – hello dolly
Round of Mary
The Pax stayed at the shelter and did the following exercises in cadence:
Dying Cockroach x 15
Flutterkicks x 20
American Hammer x 15
Moseyed back to the flag with some COT. I am very grateful to be able to workout with the PAX on a regular basis. Never take it for granted. I set my goal in December 2018 that I will try my best to participate 200 F3 workouts in 2019. Blessed with minor injuries and I was still able to achieve this goal. This is only possible because of the PAX. I could never do this on my own. I ended up posting 206 times in 2019. Thank You PAX and I hope to do this for a very long time. Happy 2020!!! SYITG.
King Kong
-
A great turnout at WPM
First, apologies for the very late BB. I generally try to get these done relatively soon after, but the days/weeks quickly came up and here we are……
So, on to the important details….
34 pax including 1 FNG arrived for a beautiful, fall morning at Wolfpack Mountain. Warmup consisted of a short mosey and then everyone circled up for the following:
- SSH x 20 IC
- windmills x 20 IC
- Hillbillies x 20 IC
- Mountain climbers x 20 IC
- Alternating hand/foot touches x 15 IC
- Shoulder taps x 20 IC
Thang 1
- Pax formed 3 lines and Indian run to top level
Thang 2
(2 rounds) Circuit of Following –
- Staggered merkins (each arm x 20)
- Alternating toe touch crunch x 10 IC each leg
- Diamond merkins x 20 IC
- Crunchy frog x 20 IC
- Multi level merkins (high, low, mid)
- Levels/protractor- pax on back lifting legs at different levels
Thang 3
– 4 rounds of catch me if you can
- Pax in front runs down to next level while the pax behind does 3 burpees. Once finished he try’s to catch first pax.
Finished up with the COT for Countoff, Naming of FNG (Neckbrace), and intentions.
This was YHC’s has first time Qing WPM and I enjoyed the opportunity to lead. Thanks for coming out and until next time…
-
Welcome Blue Suede from Omaha
Woke up with time to spare on this very humid 75 degree pre-Thanksgiving day. I posted full of gratitude for this group that gets me up and moving in the GLOOM. Blue Suede who is from Omaha but eats turkey in Mississippi drove an hour to post with us so that crazy dude woke up at 4am! Tclaps.
Ran to the big field across from the zoo for COP 1:
9 lives has a jacked up back so I took his Q last night. Started with SSH, Imp Squats, Plank Walk, Mtn Climbers, and Monkey Humpers x 20
Ran to the FLY. At the curbs we did Merks around the CLOCK – counterclockwise. x 10 Had to stop before the hill – the soupy gloom made me worried that I would lose the 6.
Ran to the Hill
At the hill we did 20 shoulder taps, over hill 18 plank jacks, 16 taps, 14 jacks until the first PAX (BLUE SUEDE) finished. That dude can hustle.
Ran to the FLY beach and did a quick Q school.
Popalock did SSH, Tender did IMP walkers, Bacchus did Hillbillies, and False Start did arm circles. We let Seaman finish us off with backwards arm circles.
Ran to the Audubon statue. Did a loop, flutter kicks for the six, ran a second loop did plank jacks for the 6.
Moseyed to the field for some MARY. We did LOW COUNTRY CRAB, NOLAN RYANS, Plank Toe Taps and YTWs. Moseyed back to the FLAG. At the FLAG we did Monkey Humpers for a minute to finish off the beatdown!
COT: Prayed for something for which we are grateful. Each pax named something.
-
Ants on the Mountain????
It’s another crisp, cool Friday morning. The PAX are ready for the Mountain what to do? Hmmm…we shall see. With a disclaimer, let’s mosey!
Mosey to under the mountain for warm-up all in cadence:
- IW’s
- Self-Love
- Grass Grabbers (Cement Grabbers)
- Self-Love
- Toy Soldiers
- Open-Gates
Count off by 1 and 2
Here we go, let’s do something I don’t believe we have done at the Mountain before. Time for Ants up the Hill! Team 1’s mosey to second staircase while Team 2 stays at first staircase for…bear crawl to top of Mountain up stairs!
At top of Mountain circle up for Mary until Six including (all in cadence):
- Russian Twists
What comes up must come down. Team 1 Crab Crawl Down first stair case. Team 2 mosey to second stair case and crab crawl down.
At bottom of Mountain circle up for Mary until Six including (all in cadence):
- Penguins
- Hello Dolly
All the Pax are here, let’s mosey to quad between Monroe and Bobet Halls for:
7 of Diamonds (Do all exercises at each corner of quad):
- Burpees X7
- LBT’s (2 is 1) X14
- Merkins X21
- Squats X28
- Merkins X21
- Flutter Kicks (2 is 1) X14
- Burpees X7
Time is running out YHC calls it. Mosey back to Flag. We are done!
Count-off, name-o-rama, announcements, prayer.
Thanks for letting me lead!
-
Breakin’ 60
So, YHC stepped outside in the gloomy gloom noting how crisp the morning was. Would the PAX appreciate the Beatdown ahead of them? Should YHC dial it back? Well, as the PAX gathered at the Flag at 5:30 AM, Reluctant Yankee made it clear that the temps had gotten into the 50’s for the first time this F3 Fall season. Decision made, no humid, unseasonably warm weather for the PAX to complain about. The Beatdown will continue as originally planned. Thank you Yankee! No FNG’s but we do have a brother from F3 Wilmington, Flying Wasp, visiting. Welcome and how did you get such a cool name? Sounds like a superhero to me. Off we go!!!
Warm Up on Kick Ball Fields
Line up in a single-file row shoulder to shoulder for:
- Alternating Open Gates till Q yells halt
- Imperial Walkers
- Toy Soldiers/Kim Jong Un’s till Q yells halt
- Self-Love
- High Knees to Q yells halt
- Hillbillies
Thing 1
Mosey to Base of Hill for Everest/Merkin combo:
- Merkins with right leg up IC X15
- Everest (Alternating Lunge Walks with squat in between) up the hill alternating lunge with squat in middle. Run Down
- Merkins with left leg up IC X15
- Everest up the hill run down
- Wide Merkins IC X15
Thing 2
Mosey to PIMP station for Route 66:
Starting at first running man by PIMP station:
- Body Bag Builders starting at 1 Body Builder with Plank Jack/Mountain Climber/Merkin upping 1 rep at each succeeding running man up to 11 Benches for a total of 66 reps.
Complete core exercises, crunchy frogs, flutter kicks, and Peter Parkers all in cadence while we wait for the Six.
Thing 3
Mosey to Shelter for red hot chili pepper:
- Right Leg Step Ups x 16; Incline Merkins x 12; Left Leg Step Ups x 16; Decline Merkins x 12
- Right Leg Step Ups x 12; Incline Merkins x 8; Left Leg Step Ups x 12; Decline Merkins x 8
We are done! Count-off, name-o-rama, announcements, prayer.
Thanks for letting me lead!
-
The Skinny 10/21
23 brave men including one FNG gathered in the gloom on this Monday morning.
Warmup: Run around golf course parking lot then to bandstand for:
SS Hop x 20
Arm Circles x 10 forwards and backwards (With traditional Seaman backward count)
Hillbillies x 20
Mountain Climbers x 20
Peter Parkers x 20
Next we ran a BLIMPS workout with each exercise at the bandstand followed by a run down Oak Alley and then up the golf course parking lot.
Burpees x 10, Lunges x 20, Imperial Walkers x 30, Murkins x 40, Plank Jacks x 50, Squats x 60.
Those that finished early restarted the BLIMPS without the run.
Next was a flat-out sprint down Oak Alley in 3 groups followed by a mosey back to the bandstand.
Murkin Ring of Fire followed by Low Plank during which there was much mumble chattering.
Finally a Round of Mary:
V-Ups x 10, Dying Cockroach x 20, LBCs x 20, Flutter Kicks x 20, Penguins x 20, WW2 Sit Ups x 10.
Final Sprint down Oak Alley for a COT and Prayer.
Snooki was named.
