F3 New Orleans

Tag: Saban

  • 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.

  • The other anniversary

    A disclaimer and we were off. I intentionally signed up for this Q so that I could mark my 5th year.

    Mosey’d to the field by the WW1 Memorial. SSHx 20, Imp Walker x 10, Imp Walker Squats x 10, Squats x 15, Mtn Climbers x 15, Dying Roaches x 20

    Mosey’d to the ROW STATION. 20 Rows was the count. Plank Jacks, Shoulder Taps, Squats.

    Then we long mosey’d to the FOUNTAIN. We did an INDIAN RUN to the FOUNTAIN.

    At the FOUNTAIN we tried a few new ones…SIDE CRUNCHES On the benches, walking toe taps, then L/R Step Ups, and we finished with some 10 declined merks.

    Prisoner run to patch of grass by the golf course. At the golf course – we did dying bugs, low country crabs, american hammers, lbts,.

    Ran to the PIMP station. At each running man do 2,4,6,8, 10 merks then decrease back to 2. Than back up to 10. At the PIMP Station we set up with 10 pull ups , while you wait — plank jacks, shoulder taps, and squats.

    FInished with HORSES TO THE STABLE.

    COT – Being appreciative for F3 NOLA.

  • Friday 13th

    Thirty something men assembled in the gloom under a full moon to celebrate Friday the 13th. Apparently the next time a full moon falls on Friday the 13th is 2049 so I hope y’all enjoyed it. I also hope Jadaveon will remeber all of us when he is the sole memebr of the PAX around to enjoy it again. Disclaimer was given and the Mother Ruckers spilt off to walk and tak. The remaining pax headed to the circle of palms to commence the beatdown.

    WARMUPS

    SSH X 49 (this really irritated Mariah)

    Arm Circles fore and aft. Was Seaman there? 10 Fore and 10 Aft

    Grass Grabbers X 20 (Pulled a Hammy)

    Merkins X 20

    THE THANG

    Mosey to the base of the mount. 2 lines. Indian run to the top.

    At the top split PAX into 2 groups (thanks Kuch for logistics)

    1st group runs and tags opposite wall. 2nd stays and does 5 Burpees. Groups switch and go until 25 burpees are done.

    Next same with something I cant remember then once more with Merks. Whatever it was was a pretty good workout. I was cussing the Q the entire time.

    PEOPLES CHOICE MARY

    Circled up for some Mary

    JV suggested Doc W’s

    Peaches suggested Penguins

    Somebody came up with LBC’s

    There were others but the full moon wiped my hard drive.

    BENCHES

    After the mount we descended the stairs (Yankee is hands down the fastest stair descender amongst the PAX) and grabbed some benches for some quick leg work/ dips

    RLSU X 20

    Dips X 20

    LLSU X 20

    Dips X 20

    Decline Merks X 20

    Back to the flag for count off, name o rama, announcements and intentions/ prayer followed by coffeeteria at PJ’s. Thanks for letting me lead. Sorry if I forgot you were there.

  • Killer B’s at Birdcage Iron Pax Week #1

    Posted in a million degree weather with 1000% humidity to start this IPC.

    Meet at the lawn by the ZOO! Line up.

    Broad jump 10 yards, 10 burpees, 10 bonnieblairs, and 10 big bois, broad jump 10 yards do it again, and broad jump 10 yards and do it again.

    Bear Crawl back to start line and do it again – 5 times

    Easy if you write it – hard if you do it.

    Tclaps to Happy Little Trees and G-Spot for the sub-20 finish. I think if you did it again you could shave another 30 secs or so off your time.

    The early finishers ran laps around the course while the rest of the PAX finished.

    While this contest is you vs everyone – it is also you vs you. I’d love to pull out the KILLER Bs in January and have you compare your times – I am sure you would see some great results.

    Great work and here are the results by time. We need to keep participating every week!

    1938 Happly Little Trees

    1947 GSpot

    2120 DOuille

    2230 Sandbar

    2435 Seaman

    2451 ILOVEYOUMAN
    2451 CHIQUITA
    2445 86

    2530 Saban

    2540 Jingle Vader

    2629 Gabrielle

    2647 King Kong

    2800 Tinkles

    2842 Quarterpipe

    2941 Brown Bag

    2957 Bones

    3000 Tube Steak

    3002 Bartman

    3030 Angies List

    3055 R. Yankee

    3055 Quincy

    3223 Squeal

    3254 Chowda

  • Four play Fore

    There were no holes-in-one, but this is two backblasts-in-one…

    FIRST: Typical turnout at Wolfpack Mountain with a sub-krewe of ruckers showing up for their training. Those compact packs easily outweigh a fully stocked golf bag. Serious respect.

    Quick warm-up with SSH, mountain climbers, grass grabbers, and then mosey to WPM. YHC intended for all the golf participants to captain a team in order to earn mulligans during the tournament later that morning. Alas, only FracSac and yours truly emerged so we divided in half.

    Bulk of the workout was ascending WPM with stops every level for 5 burpees, 10 merkins, and 20 air squats. Team FracSac prevailed and we regathered at the top for a round of Mary. Walking lounges across the top level, down the stairs to the benches for dips, and hustle back to the flag. Plank to failure rounded things out.

    SECOND: Four of us played golf. It was a blast.

    These guys played golf.
    (l-r: Babyface, FracSac, Quiche, Nine Lives)

    Although turnout was lighter than expected, we still managed to have a great time. Quiche had to peel off shortly after the turn, I had to bail on 16 (s-l-o-w), but by all reports Babyface and FracSac finished out the 18 and crowned themselves inaugural co-champions.

    Despite the low numbers, we learned a lot about the timing and format so be on the lookout for future golf details. We’re thinking next time will be in the late fall in City Park on a Saturday. More to come on that front…

    SYITG,

    Nine Lives

  • Backblast: Labor Day … +1

    Happy Labor Day VQ for Tube Steak, where learning to count was the real training for the day (@Squeal was right…counting is hard).

    Rolled out from the circle at 0530 with a dirty dozen group (including +1 FNG) and a quick disclaimer. Straight away looking for trouble while running right at the grounds crew blowing away debris. After flocking around the workcarts the members went on to warm up by the gazebo:

    20 SSH; 20 Imperial Walkers; 10(+1) Forward Arm Circles and the same in Reverse (thx SeaMan); 15 Grass Grabbers

    Pax mosey’d through the woods onto the first stop at the row bar station in three groups: 20 Upright Rows (had the count); Merks; Jump Squats…Rinse and Repeat

    Single Line Indian Run to the bridge, splitting off from the track for mountain climbers; peter parkers; parker peters

    Jog to Sprint Running Man on the track down to the big fountain for 15 Right Leg Step Ups, 20 Dips, 15 (+1) Left Leg Step Ups; 20 Decline Merks

    Back to the track for Jog; POW Jog; Sprint to the water-fountain and some Mary (with at least one +1)

    Quickly onto the pull-up bars for a final 10 count round rotating low slow squats and a trial run of BonnieBlairs (all agreed that won’t be fun Wednesday)

    Back to the circle at 0615 (also +1) for name-o-rama welcoming @Waltzing Schnitzel to the group, announcements; intentions (thoughts to those in the path of Dorian), Sweaty BOM and on to F2 Coffeeteria at the PJs

    Thanks to all who kept up the count!

    Tube Steak

  • Impromptu

    The rule of thumb is “Plan for the expected. Prepare for the unexpected!” Seems the unexpected has besieged us more than our traditional morning strolls in the park. Today was one more of those days. Q was unconfirmed and a no show, so YHS, picked up the shovel and dug ourselves into a hole.

    Quick mosey into a warm up, SSH (do we know anything else), Imperial Walker Squats (it had been a while), Arm Circles Seamen Style, 10 Burpees OYO as King Kong counted arm circle in an offensive matter. Quick survey of those registered for Iron Pax Challenge, all but Nip Tuck have registered. So for Nip Tuck 10 more Burpees OYO. Back to the track and mosey.

    At the Row Bars we broke into 5 groups of 5. The count was 10 Peter Parkers with an Merican in between each knee to elbow, 2 was 1. Meanwhile a group did squats, lunges, rows, and russian twist.

    We continued to mosey, on ways for a ring of fire. Did Mericans in sets of 10, setting it around the circle in both directions from YHS.

    Back to the track with alternating Sprint and Mosey between the running men to the fountain. As YHS was gimping along, requested the fastest of the pride come sweep up the six. Around the fountain we gathered for some One leg and Opposite Leg step ups, Dips, and Declined Mericans x10 w/ Shoulder Taps 2 is 1 x10.

    Back to the to Sprint and Mosey to the Mary Green as before. Hello Dolly, Rosalita, Box Cutters, J-Lo / Pickle Pounder, and Doctor W (Jingle Vader your presence was needed).

    We attempted an Indian Run to the pull up bars. In the process we ran down two group of ladies running. It is never our intention but I have been told we can be like fat people on a SouthWest flight. Where the fat bodies sit in a row, lift the middle arm rest up and dare you to sit next to them. When we are doing 2 lines of IR we need remember to share the track. In this instance we did a poor job of sharing. The first duo completely freaked out almost began to cower swallowed by the passing pax , the second group of 4 or 5 also freaked but joined in liked the idea of an Indian run.

    Wanted another pearl but we were running out of time so proceeded to the flag and COT.

    The work out blew! Not original! Not Exciting! But we got it done. We were prepared because we planned pushed ourselves previously in the gloom. As you prepare for your next Q, next Sad Clown meeting, next lunch, I challenge you to ask yourself what could go wrong and make your plan for what you will do. The situation will make you a HIM!

    BrushBurn, G Spot, Nip Tuck, King Kong, Angie’s List, Reluctant Yankee, Tube Steak, Gabrielle, Saban, Bartman, Bones, Willy, Organ Grinder, Squeal,Brown Bag, Peppa, Chowdha, Sand Bar, Tinkles, Quarter Pipe

  • With a little help from my friends

    Mosey to the bandstand:
    Warm up. IC
    20x SSH’s
    20x windmills
    20x hillbillies
    20x mountain climbers

    The thang:

    Mosey to the light poles

    BLIMPS
    Burpees
    Lunges
    Imperial walkers
    Merkins
    Plank jacks
    Squats
    Initially did 3x rinse and repeat with a little resistance from the group and added another round on for good measure

    I Love You Man helped with some Freddie
    Mercs while I finished

    Mosey to the picnic benches under the shelter
    20x right leg step ups
    5x dips accident raise in cadence caused everyone to halt-oops
    20x left leg step ups
    20x Decline merkins

    6 MOM
    20x lbc’s
    20x jingle Vader- Dr.W
    20x Willy
    20x 86

    Mosey back to the light post
    Good old fashioned suicides at the 5 light posts

    Stayed at the light posts:

    Bear crawl
    Duck walk to the first light pole
    Low country crab to the second

    Mosey back to flag
    Plank it out for 20 seconds
    Right arm planks 20 seconds
    Left arm planks 20 seconds

    COT, Name-O-Rama, Welcome FNG Paper Mache

    Thanks for giving me the opportunity to lead and thanks for the help with the cadence.
    Who would have thought it would be that hard to count to 20. A little advise for those doing their first Q. Add more exercises than you’ll need in your routine. It goes by fast.
    Very little hazing from Seamen and Angies’s List.

  • Brick by Brick

    DISCLAIMER

    YHC spent some extra time on the disclaimer this morning. Watch your six. Watch yourself.

    WARM UP
    Mosey the parking lot to the truck to distribute 2 bricks per PAX. PAX circled the lot and then to the front of the bandstand. 20 SSH IC, 20 Grassgrabbers IC, 10 Self Love IC, General leg stretching, 20 Peter Parkers IC, followed by 50 LBCs OYO.

    THANG 1 – BLIMPS (with Bricks) at the lightpost intervals, followed by….another brick BLIMPS across magazine to the fountain.

    THANG 2 – PAX paired up for CBGB (Curls, Brickbys, Goblet Squats, Brick-rows ), one PAX lifts while the other runs with the bricks up two lights and back and flapjack, until all PAX complete.

    THANG 3 – Grab some Wall. Dodo Bird (With two bricks assume the People’s Chair, brick in each hand and at rest down your sides is the default position. In cadence or OYO, (1) side shoulder raise [arms straight and lifted to the sides to shoulder height], (2) back to default, (3) front shoulder raise [arms straight and lifted in front of you to shoulder height],and Wonderbra (assume the People’s Chair position. Start with bricks close to body at chest level. Push bricks up over head fully extending arms, bring bricks back down to chest position, then push them straight out in front until complete arm extension reached. Return to starting position). 3 sets 3 each. 10 count between. Then the PAX finished with some balls-to-the-wall for old times sake.

    YHC then led the PAX to some dry-ish parking in front of the pool. Circle up for Mary – Russian Brick Twists, Brick Mission Impossible, and flutterkicks with bricks held high. The PAX then ligned up facing each other, bricks extended but not touching, forming a tunnel, down which the PAX on the end had to bear crawl. Certainly an element of trust going under trembling arms from the previous exercises.

    The PAX then “stashed” the bricks in an orderly fashion with the hopes they will be there for the Skinny and Birdcage in upcoming weeks.

    COT

    Back to the flag for countoff, name-o-rama, announcements and intentions. Remember Holy Grove, that he recovers quickly and can rejoin us soon.