F3 New Orleans

Tag: Sea Man

  • Base Chase stolen from Tito, and pregame for the Barathon

    Still full from the amazing dinner prepared by 86 at the Harrah’s steakhouse and my ears ringing from the Foo Fighters show that last until 1am. Not sure how it happened but I managed to forget to set my alarm but I just naturally woke up at 5:08am. Plenty of time to get to the AO.

    Tinkles who was also up VERY late split the group and took a crew for the Angry Wave – Hokey Pokey Bad Moon, 86 Gatsby Chips and some others went their way.

    My phone had no charge so no special jammy fanny. Damn it!

    OG warmup on the Loyola lawn: SSH x 20, Hillbilly x 20, Mtn Climber x 20, Peter Parkers x 20, Roaches x 20

    Then we ran to the top of WPM x 25 plank jacks on one side and 10 hand release merks. Ping Pong back to the 6.

    At the top we got a partner and did a quick lap one floor down

    FLIP FLOP x LC CRabs, Monkey humpers, Freddies, and Fire hydrants

    So that was four more laps

    Then down to the benchs for some dips and some bulgarian split lunges IC

    Finally was a base chase challenge. Team one vs Team two. Team two won so team one had to pay up 10 burpees.

    Things don’t always go as you plan – but we got it done. A messy am and Q but it was a pleasure to lead. I am missing some PAX – leave me a message below and I will add you so that you can get credit for attendance!

  • Bacon Rarajapari with a slice of ultimate burpee bacon

    It’s my birthday week so indulge me and let me do what I want with this beatdown. 70 degrees cool and beautiful outside. Showed up with my bucket of baseballs, and a frisbee. The pre-beatdown chatter focused on the Bourbon Rodeo on Monday night – total FOMO from me. I had a great B-Day with the fam but totally jealous of the food and booze beatdown hosted by Sandbar, Squeal, and 86.

    Started off with grabbing some baseballs out of the bucket. We ran to the parking lot in front of the zoo. SSH x 20. Imp Walkers x 20 and Morning Glories x 10. Drop your ball and run to Audubon Statue.

    At Audubon we did around the clock merks x 15 at 3,6,9,and 12 – That means inclined merks, right arm raised merks, decline merks, left arm raised merks.

    Drop the ball and run to the FLY beach playing Rarajapari with partner – only rule is that you can’t kick the ball twice.

    At the FLY beach we did Monkey Humpers x 20 and Mtn Climbers x 20

    Drop your ball and run the big hill with your partner and your ball – finish by kicking your ball over the hill.

    At the FIELD we played Ultimate Frisbee. We divided teams based on F3 shirts. 2 burpees for a change of possession. 7 burpees for a score. Final score was 7-3. So my team did 49 burpees and the bad guys in F3 shirts who enjoy ruining birthdays did a mere 21 burpees. Not including turn overs.

    Some observations–Angie’s List is the Honey Badger of ultimate – knocking frisbees out of peoples hands with reckless abandon, Bones used to play professional ultimate – he even knew the correct terms for different plays,etc. If you ever need a ringer call Bones. Nip Tuck has a ridiculous wingspan – he was pulling out some crazy plastic man long arm catches. Peaches can sail a frisbee – his first kick off was two football fields away–guess I made the field too small for him, G-Spot has Drew Brees like accuracy with the frisbee – he landed 2 kickoffs on the goal line, Quarterpipe also may have played ultimate in Division 1 – punk, King Kong got attacked by the wet grass monster – I hope your knee and your groin are OK, he is not afraid to dive and finally Wipeout is a post up beast. Just throw it up in the air and he will come down with it. Nice TD. Sorry to the guys who didn’t get a mention.

    Rarajapari back to Audubon Statue. At the Statue LBCs while you wait. Also had a minute for Low Country Crab x 20. It wouldn’t have been my beatdown without them.

    Finally back to the FLAG with some Rarajapari. Careful crossing Magazine. Got back 30 sec early so we did MISSION IMPOSSIBLE to finish.

    Thanks for allowing me the chance to lead. Always a pleasure. In the prayer I asked everyone to BE THE BACON. Be the thing that people look forward to in everything that you do.

  • Tsunami

    A balmy morning greeted us on the final day of April 2019.

    8 Pax gathered for a leg workout on the Mountain.

    We ran up the stairs to the top of Wolfpack Mountain for a warmup:

    25 Sidestraddle Hops, 10 Grass Grabbers, 10 Windmills, 20 Peter Parkers.

    Then it was on to the M-I-L-F-S workout.

    We began by running down the stairs to the 1st floor and then back to the top of the Mountain. At the top 50 monkey humper’s were enthusiastically performed.

    Back down the stairs to the 2nd floor and up to the top for 50 imperial walkers.

    Back down the stairs to the 3rd floor and up to the top for 50 lunges.

    We continued this with 50 Freddy Mercury’s and finally 50 shoulder tap murkins.

    With energy to spare, Quarterpipe went for a solo bear crawl while the rest of the pax sucked wind. Strong!

    Then it was time for Dora 1-2-3.

    50 Burpees, 100 Plank Jacks and 150 LBCs.

    Next a circle of Mary:

    15 WW2 Situps, 20 Penguins, 20 Hello Dollies, 20 Low Country Crabs, and 20 American Hammers (lead by Doullie).

    Finally down the stairs to the benches for 20 dips and 15 durkins.

  • Retirement? We don’t need no stinking retirement!

    Due to a weekend of crawfish, second-lines, retirement party, and jazzfest, the fearless Q had lost his voice. So after a quick warmup of side-straddle hops, windmills, and imperial walkers, the silent, but deadly workout began. The circuit order was drawn in chalk on the ground of the picnic area. Pax would complete an exercise, take a lap (appx .25 miles per lap), then start the next exercise at their own pace.

    Total run length: 2.4 miles.

    Jump squats – 50

    Stacked foot, staggered hand muricans – 25 per side

    R+L leg step ups – 25x per side

    Dips – 50

    Burpees – 25

    Box Jumps – 25

    Decline muricans – 25

    Power ups – 25 per side

    With 10 minutes remaining, we started a Mary at the flag with 2xPAX at a time doing pull-ups instead of Mary for the duration of the exercise. Mary exercises included, american hammer, hello dolly, hello rosalita, box cutters, LBCs, V ups, and penguins.

    Overhead at the end “never regret a workout, but that was a TOUGH one.” As always, it was a pleasure to lead!

  • 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

  • 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!

  • 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!

  • 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