F3 New Orleans

Tag: Saban

  • Partner Up the WPM

    28 PAX gathered on this beautiful, calm, cool Friday morning. Still very dark at 5:25 a.m…. but YHC noticed he wasn’t the only one using passports frequently these days… Your Mom’n Dem and Half Nelson traveled ALL THE WAY from Lakeview to Uptown just for this beat down. Seconds later, YHC noted 2 more Lakeview Pax, Screw Top and Jesus Juice, were also here for their WPM debut. T-Claps to all the out-of-towners including Dr. Quinn from St. Louis. Welcome!!! YHC gave his standard disclaimer and off we went!!!

    Warm-ups

    Short mosey to Loyola campus and did the following in cadence:

    Grass Grabbers x 10

    Windmills x 10

    Imperial Walkers x 20

    Self Love x 10

    SSHs x 20

    Mountain Climbers x 20

    The WPM

    Moseyed to the base of the WPM. YHC told the PAX to sweep the Six by running up and down the ramps instead of planking.

    1.) Ran up the first ramp so that the PAX were at the base of the 2nd ramp. Partner up. First exercise – burpees jump over. One PAX was doing the burpee jump over the other PAX, who was in the low plank position. Each PAX did 5 burpees jump over then Flap Jack. Then ran up the ramp and repeat the same burpees jump over. Ran back down the ramp, rinse and repeat. Then ran back up the ramp and did the final set of burpees jump over. In total, each PAX did 4 rounds (total 20 burpees jump over each).

    2.) Side hopped on the flat level from one end to the other and switched direction in the middle. Now at the base of the 3rd ramp. Picked a different partner. 2nd exercise – synchronized air squats. Started off at the base with 20 air squats, ran up the ramp then did 15 squats, ran back down with 10 squats. Ran back up the ramp and finished with 5 squats.

    3.) Karaoke on the flat level from one end to the other and switched direction in the middle. Now the PAX were at the base of the 4th ramp. Picked another different partner. 3rd exercise – patty cake merkins. Started off at the base with 20 patty cake merkins, ran up the ramp then did 15 merkins, ran back down with 10 more. Ran back up the ramp and finished with 5 merkins.

    4.) Prisoner ran on the flat level from one end to the other to get to the next ramp. Now at the base of the 5th ramp. Picked a new partner. 4th exercise – decline merkins. One PAX (while in a squat position) was holding other PAX’s legs, who was doing 5 derkins. Flap Jack. Then ran up the ramp and repeat the same reps. Ran back down the ramp, rinse and repeat. Then ran back up the ramp and did the final set of derkins. In total, each PAX did 4 rounds (total 20 derkins each while the holder was in a squat position).

    5.) Prisoner ran on the flat level from one end to the other to get to the next ramp. Now at the base of the 6th ramp. Picked another partner. 5th exercise – synchronized big boy sit-ups. Started off at the base with 20 sit-ups, ran up the ramp then did 15 more, ran back down with 10 reps. Ran back up the ramp and did 5 sit-ups. Then ran back down the ramp and waited for the SIX.

    6.) Now at the base of the 6th ramp again. Picked a different partner for one last time. Wheel barrel up the ramp. Flap Jack at the PAX discretion. Each PAX finished the beat down with 30 LBCs at the top of the WPM.

    Ran down the stairs back to flag and finished at about 6:17 a.m. Couple minutes late but no mumble chatter. Yes because Rudy wasn’t there.

    COT

    Count-O-Rama 28PAX, Name-O-Rama, announcements, intentions. YHC invited the PAX to stop by Deswine Intervention tent at Hogs for the Cause. Thank You all again for the opportunity to lead. Always a pleasure and honor to workout with the PAX. SYITG

    King Kong

  • 2 is 1

    It was a cold 40 so a PSA from Brown Bag Below 57 longs sleeves, below 50 pants and hat.

    Quick mosey to the Zoos mud field and warm up of SSH, Mountain Climbers, Parker Peters.

    We then formed into a line and did BLIMPS 5,10,15,… to the parking lot and back. As a group finished our squats we headed closer to the Zoo from some DORA.

    The DORA 2 is 1;

    100 Decline Mericans w/ Shoulder Taps (2 is 1 for taps) Thank you Tinkles!

    200 Power Ups Left and Right (2 legs are 1)

    300 Russian Twist (2 is 1)

    Quick 20 dips then back to the flag or final minute of LBCs, Box Cutters, and Pickle Pounders.

  • Back to Skinny 2.0

    There was a solid group of 20+ waiting In The Gloom this cool Monday morning. We kicked things off with a warmup in place:

    -15 second left-over-right and right-over-left stretches

    -15 SSH

    Then we ran. We headed up toward the Fly, then upriver along the levee, stopping every .5 miles:

    -Leg 1: mosey followed by 15x LBCs.

    -Leg 2: Indian Run followed by 20x Peter Parkers and 20x Parker Peters.

    -Leg 3: mosey followed by 20x LBTs and 20x Dying Cockroaches.

    -Leg 4: Prisoner Run down the levee followed by Indian run and then 15x Mountain Climbers and Pickle Pounders.

    -Leg 5: mosey followed by Flutter Kicks and Hello Dollies.

    Leg 6: mosey back to the flag. Repeat earlier stretch routine, 15 more Pickle Pounders and then 10 Bburpees OYO.

    3 miles = great start to the week!

  • Tsunami 3/12

    8 Pax gathered for Tsunami.

    A quick run to the corner of St. Charles and Walnut was followed by a warmup:

    Sidestraddle Hops x 20

    Forward and Backward Arm circles x 10 each

    Imperial Walkers x 20

    Plank Jacks x 20

    Mountain Climbers x 20

    We then ran to the corner of St Charles and Broadway where we did 20 windmills.

    Next it was ascending Jack Webbs while running up Broadway, stopping at each corner we added one. Starting with 2 we ended with 7 at Feret.

    Then we ran halfway to the parking garage and did 10 burpees, followed by 40 Rocky Balboas at the corner of the access road.

    We then ran to the base of the Mountain where we played catch me if you can with partner 1 running backwards and partner two chasing forwards after 5 diamond pushups.

    At the top was Mary consisting of Dying Cockroach, Hello Dolly’s and Freddy Mercuries x 20 each.

    Down the stairs to the benches for Right Leg Step Ups, Dips, Right Leg Power Ups, Decline Merkins, Left Leg Step Ups, Dips, and Left Leg Power Ups.

    Finally we ran to the roundabout where we ran, did 10 Bobby Hurley’s, lunge walked and bear crawled across the grass.

    On a balmy Tuesday morning 8 Pax gathered for Tsunami.

    A quick run down St Charles lead to our warmup at the corner of St. Charles and Walnut.

    Warmup:

  • A,B,C…1,2,3

    I only posted because I was the Q. The time change, the Mardi Gras break, the darkness of the gloom- all good reasons to sack. As been said many times, if left to my own devices I wouldn’t be there. Thanks to F3 I was. Disclaimer which included a very Confession-like ‘my last Q was 6 months ago’(!) and we were off.

    Warm Up in oak alley:

    • SSH IC X 30
    • Hill Billy IC X 30
    • Arm circles X 10 and reverse

    The Thang: I wanted to do Catch Me if You Can all the way around the park with some beat downs interspersed. Keeping the pax in order necessitated lining up in alphabetical order so we got a little brain workout as well. Once organized we made our way around the park doing Catch Me if You Can with the last guy in the column dropping off for 3 burpees. This seemed to please everyone. Alphabetical order insured we all got a chance to participate!

    First beat down at the row bars for: rows (count to 10), lunges, Bobby Hurley’s, LBCs, Low Slow Squats

    Next COP across from the bridge: Merkin Wave with bear crawl to center and out between each wave. 3 waves total.

    Next COP was at the benches by the fountain: RLSU IC X 20, Dips X 15, LLSU X 20, Classic Tinkles (just offering that moniker)(Akin to naming yourself ‘Ice Man’ or similar I assume): Shoulder taps IC X 10 straight into Derkins IC X 10, followed by shoulder taps IC X 10

    Mosey on to grassy knoll for some Mary:

    • WW 2 sit ups X 20
    • Dying cockroaches X 20
    • Douilles X 20
    • Supermans X 20

    Back to the track and on to the pull up bars. Short on O2 I went with the same rotation that we had done at the row bars. The mumble chatter involved Yankee wondering how many likes his posts get. He must work with adolescent/teen girls all day.

    Back to the flag and only several seconds over the time limit. Not bad.

    Count off, namorama, and COT. Continued prayers for Angie’s dad.

    Thanks for the opportunity to lead!

  • No babies at Tsunami

    Seven HIM showed up for this week’s installment of the Tsunami. After a brief disclaimer, we were off…

    Mosey across St Charles for warm up on the dewey, unkempt lawn in the shadow of Touchdown Jesus

    • 20 SSH IC
    • 10 Mountain climbers IC
    • 10 merkins IC
    • 10 Low slow squat IC

    Mosey up West Rd to gym deck.

    Up to the top taking the ramps backwards, and then forward on flats (with 2 burpees at each landing) 

    At the top: 

    • 10 merkins IC
    • 10 diamonds IC
    • 10 carolina dry docks IC
    • 10 widearms IC

    Down stairs and back out to West Rd.

    Mosey to Wolfpack Mountain. Taking the ramps, up to level 4 (backwards on the ramps, forward on the flats) with 2 burpees at each floor

    COP for:

    • 20 lbc’s IC
    • 10 right over left Boone lbc’s IC
    • 10 left over right Boone lbc’s IC
    • 20 bicycle IC

    Down stairs, outside and back to gym deck

    This time up stairs to the top, circle up:

    • 10 low slow squat IC
    • 20 jumping lunges IC
    • 10 sumo jump squats IC

    Down the ramps with 2 burpees at each floor

    Outside and back over to WPM

    Up stairs to the roof and down 1 level.

    • 10 merkins IC
    • 10 stagger left IC
    • 10 stagger right IC
    • 5 Diamonds

    Mosey down the ramps with 2 burpees at each floor…then modify into a Chinese downhill, free for all Indian run, pausing at the bottom for some plank work (R/L, 6”, J-Los)

    Hot mosey back to base for COT and take-out.

    Strong work today brothers. That was a smoker if I do say so myself. In addition to ~30 burpees and 150 merkins variants, we got in 3.6 miles, which helps those of us who are in last place for Run Ranger Run (ahem! Team HNJ). Now go enjoy that extra guilt-free slice of king cake and Paradise Park (#officalbeerofF3MardiGras).

    Until next time,

    ~Mariah xo

  • Bones VQ

    20 Men gathered in the gloom on Monday February 25th to join Bones on his VQ

    Warmup:

    Run the loop to the bandstand. 19 Sidestraddle hops. 10 Forward Arm Circles. 10 Backward Arm Circles. 20 Peter Parkers. 20 Parker Peters.

    Run down Oak Alley with ascending burpees at each lightpost 2-4-6 then bearcrawl to the track.

    Run to the zoo, 10 windmills, 20 hillbillies, 20 imperial walkers.

    The Thang:

    Dora The Explorer: 100 Dips, 200 Jump Lunges (2 is 1), 300 LBCs, 10 Murkins to finish.

    Run to levee: 7s with Burpees and Jump Squats

    End at the Flag with Protractor, 20 Freddie Mercuries.

    How could I forget to tag Nip/Tuck, the one who EH’d me into this whole deal in the first place?? This has been addressed, thanks to my man for changing my life.

  • CYCLOPS brings the FORT to the Mountain

    34 #HIM gathered on a muggy February morning to accelerate and get better.  The turnout brought the feel of a mini-convergence and great fellowship.  After the disclaimers were outlined, and a handful of the PAX moseyed off for a 4-5ish mile run, the remaining 20 something PAX moseyed to the parking deck and straight to the 7th (top) level for a foggy view of NoLa and a little COP:

    COP – all IC:

    Moroccan Night Clubs x 20, Arm circles forward and backward x 10

    Mumble chatter and one of the PAX counting backwards, distracted YHC and the count.  As a result, 5 penalty burpees were promptly called.  The backward counting of the PAX ceased.

    Side straddle hops x 30 – varying speeds

    Double count Merkins X 15 with a hold to plank – salutations to the left and right then to down dog, a few repeats of planks at normal height and 6 inch holds.

    Low slow squats x 20

    COP complete – Mosey to the 6th level

    YHC and the PAX of the Fort have spent much of 2019 talking about getting comfortable with discomfort.  Given that the NoLa Nantan (aka Reluctant Yankee) talked of doing 11’s on the morning ride to the AO, it seemed only appropriate for YHC to call, of course, 12’s.  Therefore:

    Partner wheelbarrow carries – 2 rounds (just to warm up), then:

    Jacobs Ladder – Burpees, lunge walks roughly 25 yards (YHC’s rough math), LBC’s and mosey 25 yards (roughly) back to the start.  11 burpees, lunge walk 25 yards, 1 LBC, mosey back.  10 burpees, lunge walk 25 yards 2 LBC’s, mosey back.  You get the idea.  Al Gores or LBC’s done by early finishing PAX until the 6 was in. 

    Mosey down 6 flights, out the deck, through the courtyard to the front circle for a partner Dora

    Dora 100 – YHC had to shorten Dora (normally a 1-2-3) due to time and, of course, saving the last 5 minutes for (what else?) Mary (more to follow).  So a partner dora of 100 merkins and circular shuttle runs got the PAX their fill of shoulder work for the morning before moving on to a little ab work…….but just a little.

    Mary:

    Protractor – 1 minute, varying angles and stopping short to allow unanticipated cars to park and pass.

    Hello Dollys IC x 15

    Box Cutters IC x 15

    Mosey back to COT YHC chose intentional as his word for 2019.  In trying to become a #HIM, being a part of F3 teaches us all  that the real benefits and gains we realize in our lives are from intentionally living 3rd, getting out of our comfort zone and pushing our limits to break through thresholds we may have felt were not possible before.  Whether it is the opportunity to Q at a new AO or step up in any other way, getting outside your own comfort zone, serving and leading are reminders of why it is important for each of us to fully and intentionally engage in every role to which we are called to serve and why we seek to accelerate in our development – physically, emotionally and spiritually.  It is always a special occasion for YHC to post away from home.  I have been lucky to be made better by PAX from all over F3 nation and considered this past Friday morning both a privilege and an honor to get uncomfortable and better with a great group of #HIMs.  Thanks to Reluctant Yankee and the PAX of NoLa for the opportunity and a great 2nd F as well.

    Cyclops       

  • Tsunami

    Ten men gathered in the gloom at Audubon Park and after Seaman was done flirting with some would-be FiA gals, the disclaimer was delivered and off we went…

    Into park and circle up for Warm Up

    SSH, mountain climbers, windmills, squats

    Mosey around the track to the Drew Brees Playground for a quick circuit.

    2 rounds of the following:

    • 5 Pull ups
    • 15 Ab extenders on the swings (this was a crowd-pleaser)
    • 20 Dips

    Out to Walnut and up to St Charles, left to Broadway 

    Up Broadway, with 10 Diamonds at each cross street all the way to Freret (50 total)

    Right on Freret to the Tulane ROTC building and the beautiful, tall pre-taped pull up bars: 

    Pull up bars circuit x3 rounds

    • 5 pull ups
    • 10 hanging knee ups
    • 15 merkins

    Mosey out to LBC Quad for some Mary (and to test the winds for what meat and gravy was cooking this morning…alas, it smelled like they were just serving cereal)

    Flutter x15, Dolly x15, Russian Twist x15

    Mosey back out to Freret and along to West Rd

    Up Wolfpack Mountain stairs, with 20 Merkins at top and some LBCs, and then back down

    Over to the benches for 20 dips, 15 derkins, 20 dips, 5 derkins (shoulders are smoked at this point)

    Mosey back to base for 5 (nail in the coffin) burpees then COT

    Phew.  YHC was smoked!

    Strong work from the pax today…we didn’t cover as much distance as I expected (2.7m), but managed to bang out 140 or so merkins, 25 pull ups and a good amount of Mary.

    Tsunami is a month old now, and we’re getting 8-12 guys out every time…but we need Qs. There are open spots in March and April, so please sign up. It’s a great AO with lots of opportunity for being creative.

    Until next time, your friend,

    ~ Mariah xo

  • Chilly, wet and windy, but no farts

    It was a cold, wet and windy morning at The Skinny. I broke my own rule of long-sleeve shirt when the temp is below 57. At 56 with some strong wind and light drizzle, I immediately regretted my short sleeves. Being the wuss that I am, we started under the pavilion with a warm-up and nine rounds of tabata. Russian twists, squat jumps and Peter Parkers got our blood flowing and let the drizzle die down. We may have annoyed a couple of ladies on yoga mats, but nobody farted, so it was a win overall. We then headed to the track for six sprint/jog running man intervals before stopping at the pull-up bars. We did a round of pull-ups, high knees, burpees and squat jumps before another six sprint/jog running man intervals. We then hit another round of tabata before doing an Indian run back to the start. One more tabata there before heading back to the pavilion for some alternating step/power-ups and dips. We finished right on time at 6:15.