F3 New Orleans

Tag: Saban

  • Dog Poop on the Levee

    20 strong PAX showed up on a damp, muggy Monday morning. Two showed up late. One eventually found the group by the levee while the other PAX ended up working out on his own. Audubon Park is one AO that you have a 10 percent chance of finding the group once the clock strikes past 5:30 a.m. Needless to say, at 5:30 a.m., YHC gave his standard disclaimer and off we went!!!

    Moseyed on Magazine Street towards those overpriced condos on Walnut by the levee. YHC found a well lit field and decided to do the warm ups there so the PAX can wake up all those affluent condo owners.

    Warm-ups in cadence

    Toe Touches x 10

    Windmills x 10

    SSHs x 20

    Self Love x 10

    Hill Billies x 20

    The Levee with Dog Poop

    Walked over to the levee. We did the following sets.

    Set 1

    Started at the base of the levee. After each exercise, each PAX ran up the levee and back down to the base. By the end of the first exercise, YHC saw Jingle Vader running towards us. He first ran all the way to the only Hill in New Orleans at the Fly to look for the PAX. Somehow, he ran along the levee from the Fly to where the PAX were. T-claps on finding the group in the middle of darkness. JV is the 10 percent YHC was referring earlier.

    • 10 Burpees OYO
    • 20 Lunges IC
    • 20 Imperial Walkers IC
    • 20 Merkins IC (slow version)
    • 20 Plankjacks IC
    • 20 Slow low Squats IC

    Few PAX recognized YHC was leading a modified BLIMPS workout in the middle of it.

    Set 2

    Started at the base of the levee. After each exercise, each PAX ran BACKWARDS up the levee and back down to the base.

    • 10 Burpees OYO
    • 20 Mountain Climbers IC
    • 20 Peter Parkers IC
    • 20 Parker Peters IC
    • 20 Shoulder Taps IC

    Set 3

    Started at the base of the levee. After each exercise, each PAX bear crawled up the levee and ran back down to the base. However, during the first round of bear crawl, a lot of mumblechatter about dog feces. YHC didn’t feel any while bear crawling but definitely caught a whiff of massive dog poop from Catahoulas, Great Dane, Mastiff, Saint Bernard, Ridgeback, and Chihuahua. YHC quickly called for modification from bear crawling to running up the levee for the remaining rounds of exercises. Many PAX showed signs of gratitude toward the Q for making the change.

    • 10 Burpees OYO
    • 20 Genuflex IC
    • 20 Jump Lunges OYO
    • 20 Jump Squats OYO

    Moseyed to the front of Audubon Zoo and did the following:

    • Curb Jumps x 20 IC
    • Slow Derkins x 20 IC
    • 6-inches Boxcutter x 15 IC
    • Little Holding Crunches x 20 IC
    • Dying Cockroach x 20 IC

    COT

    Moseyed back to the flag at 6:16 a.m with COT. Upon arriving at the flag, YHC realized Iron Horse from Tallahassee was there. He was late. He falls in the 90 percent category where it’s almost impossible to find the PAX after 5:30 a.m. However, he looked like he gave himself a great beatdown. We are happy to have Iron Horse back for the week. Thank You all again for the opportunity to lead. Always a pleasure to workout with my F3 brothers. SYITG.

    King Kong

  • Im a Virgin and this is my first time. April Fools, Fools.

    YCH was recovering from a loooong Hogs for the Cause weekend, sound asleep, when at 11 PM Yankee texted letting me know I had the Q in the morning. Somehow wires had been crossed and I had been under the assumption for weeks that my VQ was to be this Friday. Nope. I rose early Monday Morning and devised a plan recalling the dream I had that woke me at 2 AM and kept me up for an hour. In said dream YHC had lead the PAX through a beatdown but stepped into the latrine for a sec. Inside he was distracted by his Instagram feed and when he was done scrolling the time was 6:54 AM and the entire PAX had vanished with no COT. That shook me a little. Needless to say I was taking my VQ seriously.

    20 PAX assembled in the unusually late season cool gloom to greet me and after a brief disclamier we mosey’d to the grass near Exposition and Magazine.

    THE WARM UP

    • SSHx20
    • ACX10
    • RACX9 (Just to mess with Seaman)
    • WMx20
    • on you face for-
    • MCx20
    • Stay down. That means you Jingle Vader.
    • PPx20
    • PPx20
    • Merkinsx20

    Next we mosey’d to the rowbars and split into 4 groups.

    • Group 1 10 burpees
    • Group 2 Plank Jacks
    • Group 3 Squats
    • Group 4 Rowbar Pull Ups

    YHC then asked the PAX whether we should form 2 lines or one for a quick Indian Run to the fountain. 2 was the consensus so we took off in 1 very long Indian Run. Not april fools.

    AROD

    • YCH devised a clever idea for the next activity during the Indian Run. DORA spelled backward is AROD. DORA has only existed on the South end of the park until now. Flipped the spelling and the location. Clever, no? Muy. Anyway The Thang was to pair up and complete 3 exercises while your partner ran a loop around the side of the fountain area. I called some audibles. The first was to scratch 100 burpees. There is always Friday.
    • 100 Merkins
    • 200 Plank Jacks
    • 300 Dips (quickly modified to 100 after attempting post-merkin dips.

    After that we got in 2 lines and headed back South for a long half-assed Indian Run. Pulled over by the Prytania entrace to hit the grass and do some PAX choice Mary. I am sure I am remembering this wrong but here goes.

    • Reluctant Yankee- Low Country Crab (of course) (PAX eye roll)
    • Jingle Vader- Dying Cockroach.
    • Brown Bag- WW2 Situps
    • Nip Tuck- Might have been American Hammer?
    • Someone- LBC’s?
    • Bartman maybe Boxcutters?

    Finish up with Mary and wonder aloud about the time. Someone makes a cute remark so 10 burpees on your own. Another cute remark bring the total to 15. Not April Fooling today. Yankee did not do 15. Not April Fooling again.

    Mosey back to the flag with a sprint to finish out the last 200 yards. YHC pushed it a little early and flamed out before the finish. Might have been the self administered burpees. Might have been the 34 pounds of pork consumed over the weekend. Might have been the keg of beer. Probaly a little of all 3.

    Couple of minutes left so I have Brown Bag lead us in some Yoga during which he tells us all about how much better the view is when his personal Yoga instructer “Logan” is with him. Another collective PAX eyeroll.

    Countoff and Name-o-rama, not nicknames for God sake Tchip “Tchinkles” Roth. We welcomed Khakis who posted from some far away land. Feel free to tell me from where.

    Announcements-

    I tell everyone again this is my VQ. Apparently no one heard the first time. Everyone is surprised. Mostly due to the skill with which my Beat Down was dispensed but also due to the fact I have attend pretty religiously for 14 months and have slipped through the Q cracks.

    -Long, shadeless run at the Belle Chasse Navy Base “Need For Speed” 5k. Takes place 4/13. Static displays of aircraft and me in a heap at the end of the 10,000′ runway. Kenny Loggins “Danger Zone” will be blasted on repeat. Naval aviatiors will be wearing Ray-Bans, bluejeans and not much else playing sand volleyball. Peppa plans to buzz the tower and on and on.

    -Brown Bag sells beer and has new beer he is selling.

    -Speaking of beer, Urban South is having a YUGE 3 year anniversary 4/6. Lots of beer, crawfish and family friendly fun.

    -There may have been other which I have forgotten.

    Intentions are called, especially keeping Hawgcycle in our thoughts. Prayers are offered up thanking Sky Q for the ability to better ourselves and for the gift of our F3 Brotherhood.

    Thank yall for keeping me accountable and the opportunity to lead.

  • Fiat Lux

    Seven PAX convened for YHC’s virgin Q. The disclaimer was initially botched and we rudely cut off a biker so it was a rocky start.

    Alas, got the blood flowing along St. Charles for a few blocks before turning around for a warm-up in Cowen Circle:

    • SSH x 20
    • Windmills x 15
    • Mountain climbers x 25
    • Slow merkins x 15

    Next, headed out on a mosey, missed the originally planned turn, and eventually arrived at the Tulane ROTC pull-up bars. There we:

    • Round 1: Pull-ups to failure + 10 merkins + 15 jumping air squats
    • Round 2: Pull-ups to at least half of Round 1 number + 10 merkins + 15 jumping air squats
    • Round 3: Pull-ups to failure + 10 merkins + 15 jumping air squats

    Then we continued on a mosey to the LBC Quad where the University had graciously set-up spotlights for us; it was a sight to behold:

    Let there be light!

    In honor of Bones and my beloved San Francisco Giants beating the Dodgers last night, we played “baseball” under the lights, performing different exercises at each “base” of the diamond:

    • Home plate: 9 burpees
    • 1st base: 18 Nolan Ryans
    • 2nd base: 27 jumping lunge squats
    • 3rd base: 36 LBCs

    Multiples of nine since it’s both eponymous with my namesake and baseball games have nine innings. Bases were longer than MLB standards at about 40-50 yards apart; we did two rounds.

    Mosey back towards towards our AO with an initial pitstop at the Loyola Rec Center garage.

    Side note: does this garage have a name? If not, I’m going with Freret Street Summit or Wolfpack Pinnacle. To be discussed at our next F2 event…

    Nonethless, ran up the stairs, performed a round of Mary at the top with each of the 7 PAX leading their favorite ab workout, and headed back down the stairs.

    Continued the mosey homeward with the final stop being WPM for 15 decline merks on the first ramp followed by 15 incline merks. Popped over to the stairwell, did a quick up-and-down the Mountain, and made it back to the flag with 30 seconds to spare.

    Special shoutout to the fine gentlemen of this morning’s Tsunami (namely Mariah) for enduring my horrendous navigational skills and poor sense of timing…

  • 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.