F3 New Orleans

Tag: Sandbar

  • Dirty McDeuce at the Birdcage

    Nice turnout at the Birdcage where the Pax was treated to a variation on the Dirty McDeuce.  But first, a disclaimer, quick mosey down oak alley, and warump COP:  SSHx25, IW x26, Burpee x10 (OYO).  Then a slow jog back down oak alley, down the jogging track to the row bars, and back to the lamppost nearest to the bandstand (approx. 500-600 m).  That would be our lap for the Dirty McDeuce, which went something like this:

    • Lamppost 1:  Merkins x10, Monkey humpers x20, Mountain climbers x20, bearcrawl to lamppost two, hard run
    • Lamppost 2: Diamond merks x10, squat jumps x30 (2-count cadence), plank jacks x20, backward bearcrawl to lamppost three, hard run
    • Lamppost 3: Wide merks x10, lunges x20, Peter Parkers x20, bearcrawl to lamppost 4, hard run
    • Lamppost 4: Merks x10, burpees x1 (OYO), Parker Peters x20, backward bearcrawl to track, hard run

    We then used the balance of our time for some Mary:

    • LBC x25
    • V-Up x15
    • Russian Twist x20
    • Dying cockroach x20
    • Hello Dolly x20
    • J-Lo x20

    Finally, wrap up with the count, name-o-rama, and prayer.

    -Mulligan

  • 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

  • Three Years of Respect

    A PAX can sometimes be a deaf lot, such as when a Q makes a disclaimer and then starts to mosey: huh, huh, what’d he say?  Where’s he going?  Hey, wait, we’re supposed to be following him?

    After a clearly articulated, strong-voiced disclaimer at precisely 5:30:00a, YHC started the usual mosey to Walnut, as the PAX slowly caught up with lots of mumblechatter.  We continued a mosey to the front of Tulane, but past the wall and into the area with more room.  After all, some of the PAX were, shall we say, gaseous.  Warm-up:

    • SSHs 31xIC
    • Hillbillies 28xIC
    • Monkey Humpers 31xIC (always a crowd pleaser)
    • Peter Parkers 30xIC

    Mosey to old stomping grounds with a new twist suggested by Reluctant Yankee: at the corner of Calhoun and St. Charles in front of the oh-so-lovely tiers landscaping featuring an elegant cement carving that just happens to spell LOYOLA, the Pax broke up into four groups (some difficulty encountered, apparently dividing sixteen by four can sometimes be challenging in the Gloom).  Group One: mosey over to the three-floor outdoor staircase to go up and down twice (that’s 24 up each time for those who climbed steps by twos and 48 down for those not crazy enough to do same on the way down, for a total of 144 steps–or so); meanwhile, Group Two did merkins AMRAP at the corner, Group Three did squats AMRAM on the first tier and Group Four did Nolan Ryans AMRAP on the second tier.  The merks were definitely the most challenging.  Cycle through until each group has done all four stations.

    After a somewhat quiet 20-count by Cowbell, the PAX moseyed to and up the central stairwell for Wolfpack Mountain.  At the top, the PAX divided into two groups (again, apparently, some difficulty in dividing sixteen in half).  Group One moseyed down the stairway to the third floor and back up, while Group Two did some prayer chairs; then both groups flipped.  Rinse and repeat once, and then a Circle of Mary:

    • Russian Twists 20xIC
    • Flutter Kicks 20xIC
    • Penguins 20xIC
    • Hello Dollys 20xIC
    • Crunchy Frogs 20xIC
    • Dying Cockroaches 20xIC
    • LBCs 20xIC
    • Dr. Ws 10xIC (apparently, YHC was going too fast?  He thought it was easier that way.  Beware, next time he might do it oh so slow to keep the burn burning hot.  We miss you, Side Effects.)

    Mosey back down the ramp and back to the would-be flag to finish at, RY will be happy to hear, precisely at 6:15a.  A black dog and his man Sea Man were dutifully waiting, with a bemused smile as he watched 16 (or really 15, since Pony Boy had to peel off) PAX drip sweat into the sweet, dewy grass.  Count off, Name-O-Rama, and a closing COT.

    #Moleskin: YHC was, um, a bit more exhausted (Douille thought YHC might need to go to a hospital) when he finished his first BeatDown, led by Splash on the first Friday of Jazzfest in 2015.  #TClaps to all the PAX for giving YHC three years and one week of great BeatDowns.

    Jingle Vader

  • 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!

  • Tony! Toni! Tone’! or is it Trevor…..?

    On a beautiful Monday morning YHC gathered with 15 other PAX for a great start to the day.  As I walked up to the AO I noticed Seaman.  Not only did he come to wish all the other PAX a good beatdown but he brought his new dog and an FNG he EH’ed.  After introducing myself to Tony or was it Toni, maybe Tone’?, we all circled up and waited for a few PAX coming in hot.  When all were ready, I asked if there were any other FNG’s in the group besides Tony, Toni, Tone’ apparently there were none and I was quickly corrected by numerous PAX that the FNG who was there was not actually Tony or Toni or even Tone’ but Trevor.  I guess a weekend in Lafayette for International Festival de Acadiens had me a little slow.  With that, disclaimer and we moseyed to an open field by Magazine Street for:

    Warm-Up

    • Forward Arm Circles X 15
    • Reverse Arm Circles X 15
    • Hillbillies X 20
    • Imperial Walkers X20

    Next we moseyed to the levee (dodging multiple cars, what’s up with the traffic at 5:30AM?) for:

    Burp Back Mountain

    • Partner 1 does 8-Count Body Builders
    • Partner 2 runs up the hill backwards and down hill forwards X 3 then Flapjack

    Rinse and repeat until 100 Body Builders are completed.

    Next, mosey to median by Audubon Statue for:

    Rock IV aka “I must break you”

    • Rocky Balboa’s X 100 on curb 1
    • Bear Crawl forward over median to far curb for
    • Incline Merkins X 10
    • Crab Crawl forward to beginning
    • Rinse and repeat X3 alternating between forward and backward bear crawls and crab crawls

    next, mosey to Oak Alley for:

    C.L.I.M.B.

    • Crab Cake
    • Lunge
    • Iron Cross
    • Mountain Climbers
    • Burpees

    1 Crab Cake, 2 Lunges, 3 Iron Cross, 4 Mountain Climbers, 5 Burpees at first light then double up each successive light.  Carioca one way to second light, other way to third light, defensive slide one way to fourth light then other way to fifth light. Due to time constraints, we had to cut this short before the last light.

    We quickly moseyed to the flag and as it was still 6:14, 10 Nolan Ryan’s each side OYO!

    Count off and Name 0 Rama (where YHC initally forgot to give his name, etc. see note about International Fest above).  We had one FNG who is a Marine which lead some kind of way to his F3 name of Colonel Mustard.  Who just so happens to be YHC favorite Clue character.  Maybe it’s the monocle?  Who’s your favorite character????

    We ended with announcements, intentions and prayer to be safe and have a good time this JazzFest week.

    Thanks for letting me lead.

     

  • The Three Mountains

    A record large group of PAX (28!) gathered at the AO in the refreshingly cool morning gloom.

    YHC bumbled the disclaimer,  and we set off on a mosey across St. Charles, toward the traditional Wolfpack mountain.

    At the base of Wolfpack, the PAX divided into two groups for parallel Indian runs to the top.  Pax kept a swift pace and YHC noted the 4 FNGs hitting the afterburners on the upslope switchbacks. Who were these guys?

    Quick summit and we headed down the stairs to West Rd (the alley behind and under Wolfpack). On West Rd. the PAX did prisoner run, followed by karoake run left and right up to Freret st. The PAX reassembled for another mosey up McAllister to the Tulane quad.

    Warm up COP

    SSH x20 IC, 5 burpees OYO, Imperial Walkers x20, 10 merks OYO, Peter Parkers x20 IC, 5 burpees OYO

    Mosey on up McAllister past Aron Residences (former address of YHC-much water under that bridge) to the 2nd mountain. The PAX lined up for a parallel Indian run again.  YHC noted the trespassing signs forbid biking, skateboarding and rollerblading, but no mention of running.  We press on with haste. At the top the lead PAX did LBCs until the arrival of the 6. Mid – LBC, El Wire philosophically mused (as he is apt to do), what is the name of this mountain? YHC suggested “sugar mountain” in honor of the former Sugar Bowl that formerly stood on the very spot. However, on the decline mosey through the stairwell some PAX noted that near the gloomy bottom, a trespasser, probably wearing roller blades, had left a pile of human stain in a corner.  In honor of that discovery, YHC posits “Sugar Loaf” as the appropriate name for the mountain.

    At the bottom, PAX assembled for a mosey back down McAlister to pullup bars between ROTC and the law school. Immediately, plans were trashed however, as the good folk who maintain and improve the campus had replaced the grassy berm and retaining wall with a bike parking lot. Nonetheless the PAX divided into 6 groups between the ribbon racks and rotated between pullups, plankjacks, burpees, merkins, low slow squats, and something else YHC can’t remember.  Pullups had the count of 7.

    Mosey to the last mountain.  Also unnamed.  The other garage on the other campus.  Again, 2 parallel Indian runs to the top. Down the stairs and slow mosey to the flag.

    COP, countoff and name-o-rama.  The 4 speedster FNGs were EHd were Walleye’s ortho bros.  Promptly named by the PAX – eh, B, Gooooooooooal, and Windowlicker – it all made sense at the time!

    Thanks for the opportunity.

  • Clear Eyes, Cold Hands

    Great morning in the Gloom with a visitor from NC and two FNGs.  After a thorough disclaimer and explanation of the 3 Fs, we were off to the Magazine/river corner of the park where we circled up for a quick warmup:

    • SSHx25
    • IWx25
    • LSSx20
    • Mountain Climber x20 / Plank Jack x20

    Mosey from there to the Fly entrance for Merkin slalom.   We ran up the levee, did 11 merks at the top, ran down the levee and around the light pole, then repeated increasing the merk reps in increments of 1 until we got to 15.

    Jog along the levee and re-convene at the base of monkey hill.  After some whining from the Pax about their delicate little hands, we did the following:

    • 5 burpees, run over the hill
    • 10 plank jacks, run over the hill
    • Repeat 4x

    We made our way back to the levee by partnering up and alternating bear crawls and sprints.  Then indian run back to the Fly entrance for:

    • Dying cockroach (1 min. OYO)
    • Hello Dolly (1 min. OYO)
    • Russian Twists x25 (IC)
    • Real Freddy Mercs x25 (IC)
    • Elbow Mountain Climbers x25 (IC)
    • LBC x25 (IC)

    Run to the Audubon statue and grab some bench (all IC):

    • Dips x20
    • Incline merks x20
    • L Power ups x15
    • R Power ups x15
    • Dips x15

    After a long jog back to the flag, we wrapped up with a mini-Plank-o-rama and the COT.

    Welcome to FNGs Peppa and the Ponz!

    -Mulligan

  • Yes we have F3 in California – now you know

    Wow it was kind of CHILLY this am with 55 degrees and wet earth to greet our AM.  I picked up our exchange student –Priorities– from Monterrey California – who was in town for WrestleMANIA.

    Hung out for a few minutes then at 530 I gave the disclaimer – we had a FNG today – F3 KOOPA – named after his Mario habits. Not fortnite but Mario.  Thats cool!  Welcome to the team – koopa.  18 PAX total for this gloomy beatdown.

    OK – so after the disclaimer we ran a parking lot lap.  Then we circled up  – SSH x 20, Imp Walker Squat x 20, Mountain Climber x 20, and Low Slow Squats x 20.   Mosey to the track.

    At the track we did – jog one running man, grapevine left one running man, grapevine right one running man, then backwards run for one running man.  REPEAT until we reach the PIMP station.  (Named by Nip Tuck)

    At the PIMP station – we did Px3B – Burpees x 15 and that is your count, then Pull ups, Plank jacks, and Pickle Pounders for the other 3 groups. One rotation.

    Back to the track.  RUN to the water station by the golf course.  Fast at your own pace.  At the water Dying Roaches until the 6 arrives.   IN CADENCE –   Flutter Kicks, Peter Parkers, Russian Twists, Parker Peters x 20

    Then Prisoner Run to the fountain.  (Hallelujah run) Hands over head.

    At the fountain we did – 25 step ups each leg, 20 dips and 15 decline merks OYO  This COP was CLASSIC 86 – no counting

    Bataan Lunge Walk with last guy doing 5 burpees before sprinting to the front

    After we all got one sprint and a ton of lunges, we ran to the row bars.  Plank Jacks instead of plank and wait.

    The plan was to run one running man and jog one running man.  CANDYLAND went crazy here and spent some serious energy

    At the row bars we set up for a short indian run to the FLAG.  It was 2 sprints for me to get to the FLAG.

    COT – we prayed for health and recovery for Holy Name dad – Kenny.  We also prayed for strength for his family in this tough week.

     

  • 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.

  • Crips Don’t Drive Volvos

    I have to admit that I anticipated a light and groggy pax this morning following a beautiful Easter weekend here in NOLA.  I know I afforded myself an extra beer or two between the Crescent City Classic and family festivities over the weekend.  Yankee perhaps anticipated the same when he texted last night to make sure I had the Q on my radar.  Too tired to orchestrate a plan last night I figured I’d hash one out on the fly this morning.  All was going perfectly while I walked towards the park this morning thinking about the best beatdown possible.  All of sudden I see a car creeping down Magazine without its lights on.  My heart rate ticked up a bit thinking that maybe this was it.  Then as it came closer I noticed it was white Volvo SUV and I remembered that old adage that Crips (or Bloods for that matter) don’t ride in Volvos.  That’s just when G-spot came in to focus and I knew that I wasn’t the only one that was groggy!  I went back to my resting heart rate.  But not for long as I walked up to the virtual flag and saw we had a guest pax in our midst- no other then F3 co-founder OBT.  Thanks Yankee for the heads up!  At least it will be an authentic beatdown.

    The Thang:

    Disclaimer and we’re off a traditional Skinny lap.

    Mosey counter clockwise around the track to a grassy spot for a warm up:

    • SSH IC x 30
    • Smurf Jacks IC x 20
    • Plank Jacks IC x 30

    Mosey to the row bars for 4 groups of 4:

    • Rows
    • Mountain Climbers
    • Jump Squats
    • Burpees for the count x 15

    Two columns for Indian Run all the way to the benches at the St. Charles entrance fountain:

    • Dips IC x 20
    • R Leg Power Ups x 20
    • L Leg Power Ups x 20
    • Derkins => Shoulder Taps => Derkins IC x 10,10,10

    Back to the track for some running intervals:

    • Mosey
    • R karaoke
    • L karaoke
    • Backwards run
    • Mosey
    • POW run until halt

    Green space by the green for some Mary:

    • 10 Burpees OYO (just to mix it up)
    • Dying Cockroach IC x 20
    • LBT IC x 20
    • Hello Dolly IC x 20
    • Invitation to Douille to pick the next classic ab exercise, Pickle Pounders (go figure!) IC X 10

    Two column Indian Run to the pull up bars.

    • 4 groups of 4: each guy doing 10 pull ups while the others Al Gore.  When all four are done mosey together back to the flag.

    Count off to 16 and namorama.  Announcements: Blue Ridge Relay, thanks to OBT for telling his experience with this team building opportunity!  Intentions:  for a Holy Name dad undergoing cancer treatment MD Anderson and for all the dad’s of new babies including Landing Strip.  Thanks for the opportunity to lead!

    Post Script:  So authentic was the beatdown OBT congratulated me on a good VQ!  Here’s hoping perhaps he was little groggy too!