F3 New Orleans

Tag: Sea Man

  • Rocky Balboa at the Birdcage

    Rocky Balboa at the Birdcage

    Pre-Thang

    YHC scoped out the AO the day before his Q. Glad he did. He noticed all the blocks hidden behind the Fountain of Youth were gone!!! Not sure who took them. Could it be Valerio, the killer Jaguar??? Could it be a Pax from Metry or Lakeview? With the blocks gone, YHC had to come up with another plan. 23 PAX managed to meet up on a moist, wet, humid, warm Wednesday morning in the middle of Feb. At 5:30, YHC gave his standard disclaimer and off the PAX.

    Warm-ups

    Moseyed to the band stand and did the following in cadence:

    SSHs x 20

    Windmills x 10

    Grass Grabber x 10

    Imperial Walkers x 20

    Then an easy mosey to the track within the Oak Alley and back to the Band Stand.

    The Thang

    Starting off behind the Band Stand surrounded by duck droppings, each Pax did the following:

    Round 1 – Rocky Balboa x 50 IC, climbed over the stage to the other side, slow Merkins x 10 IC, moseyed to the next light post within the Oak Alley with Plank Jacks x 20 IC, moseyed to the next light post with Peter Parkers x 20 IC, moseyed to the track with 10 burpees OYO. Moseyed on the track to the parking lot to the shelter then to the back of the Band Stand. (YHC originally wanted to stop by the Shelter to do exercises but was scared off by the Yoga ladies). YHC had to call an audible.

    Round 2 – Rocky Balboa x 40 IC, climbed over the stage to the other side, LBCs x 20 IC, bear crawled to the 2nd light post within the Oak Alley, Mountain Climber x 20 IC, moseyed to the track with 10 burpees OYO. Moseyed on the track to the parking lot then to the back of the Band Stand. (Yoga ladies were still at the shelter).

    Round 3 – Rocky Balboa x 30 IC, climbed over the stage to the other side. Burpees broad jump to the first light post. Then side hopped (switched sides halfway) toward the track. Then 10 burpees OYO. Moseyed on the track to the parking lot to the SHELTER!!!! Yoga ladies were gone by 6:05 a.m.

    Round of Mary & More

    Pax picked a spot on the benches at the Shelter and did the following in cadence:

    Slow Dips x 15

    Slow Derkins x 10

    Box Jumps x 20

    Dying Cockroach x 20

    Hello Dolly x 20

    Penguins x 20

    Flutter Kicks x 20

    Right Leg Step Up x 20

    Left Leg Step Up x 20

    Then moseyed through Oak Alley back to the Flag at 6:16 a.m.

    COT

    Count-O-Rama 23PAX, Name-O-Rama, announcements, intentions. We prayed for a safe Mardi Gras season. Thank You all again for the opportunity to lead. The Pax motivates me everyday to push harder than I would ever do on my own. SYITG

    King Kong

  • 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.

  • Rocking around the clock

    YHC got back late Monday from a fun, party weekend in LA for the Grammys with the M. I met Weezer and learned who Cardi B is, and definitely had some demons to exorcise this morning. L.A. is great in doses, but it was nice to get back to LA. Enough of that though…after the obligatory disclaimer, we were off…

    Warm up mosey down to Walnut and back over to Cowan Circle for:

    SSH, Imperial Walkers, Peter Parkers, Merkins, Parker Peters

    Up West Rd to Freret and over onto Tulane campus, to LBC quad for the main event: Rocking around the Clock

    Starting in the middle of LBC Quad with 20 LBCs in cadence, followed by exercises at the sides and corners, and more LBCs each time we get back to the middle

    Starting with 20 Squats at 12 o’clock >

    20 Merkins at 2 >

    20 Jump lunges at 3 >

    20 Dips at 4 >

    20 Diamonds at 6

    20 Plank jacks at 8

    20 Derkins at 9

    20 Wide arms at 10

    Back off campus and back over to the smelly side of Freret, stopping for squats to collect the 6.

    Up the Loyola Recreational Sports Complex deck (baby wpm?), 5 burpees at the top and back down.

    Over to (big) Wolfpack Mountain, up the stairs with 5 burpees at the top and back down

    To the Benches!

    20 step ups

    20 dips

    10 derkins

    Mosey back to the virtual flag for COT.

    We got in 3.6 miles and some solid upper body work today, as well as ample mumble chatter about the deliciously sweet smell of biscuits and gravy in morning air, the foul smelling Loyola parking decks and how the quad at Tulane is called “LBC Quad” (no idea why, but obviously we did a ton of LBCs there).

    The weather was looking dicey this morning and we didn’t know what was in store, so t-claps to the 7 braves souls who turned up for another edition of Tsunami. I hope it didn’t disappoint.

    Until next time…your friend, Mariah.

    Xo 

  • Flatulence Friday

    After Tinkles started talking crazy about 5 miles & three garages, most the PAX followed YHC to the touchdown Jesus for our first COP:

    SSH x20, MC x20, HB x20, PP x20, SJ x20

    Moseyed to the mountain:

    Indian Run to the top

    2nd COP:

    Flutter kicks x20, Hello Dollys x20, PP x20, shoulder-tap merkins x15 & Real Freddies x20

    Moseyed to the incline:

    10 shoulder-tap merkins run down the incline followed by 10 burpees then backwards run up the incline, repeat twice and on the third time bear-crawl up the incline

    Plank-o-rama while we wait

    Moseyed down the stairs to the benches:

    RLSUx20, Dips x20, RLPU x20, Incline Merkins x20, LLSU x20, Dips x20, LLPU, Decline PP x20 followed by 5 decline merkins

    Finished at touchdown Jesus with 20 Russian twists

    Back to flag for count off, name-o-rama & prayer

    Stop eating beans & roadkill on Thursday nights!

  • WPM or Angry Wave – Your Choice

    So, YHC correspondent has been pretty busy having started and new gig and trying to ramp up as quickly as possible so I apologize in advance for the lateness in this backblast.

    This morning would not only mark my one year anniversary of F3, but also the start of a new AO “The Angry Wave” . This AO name is in reference to the school mascot of the other school on St Charles Ave, Although there was much mumblechatter that it sounded like a STD, Which seemed appropriate with our F3 Urologist – Tinkles taking the first Q. I gave the usual disclaimer, Tinkles gave his announcement for Angry Wave that it would be an all running beatdown and the PAX split up and we were on our way. Interesting coincidence – Tinkles was the Q of my first F3 workout.

    I had a plan in my head of what I wanted to do but that went out the window when I arrived to see the Park and Street car line were ponds from the overnight rain. So we moseyed toward Walnut and then back down the Avenue to our favorite spot of grass next to Holy Name Church.

    Warm up

    SSH x 20

    Hillbillies x 20

    Grass Grabbers x20

    Mountain Climbers x20

    Fwd/Rev Arm Circles x10 each way

    Thang 1 BLIMPS around the Horseshoe – This was supposed to be down the Ave – which was what we did my first workout…

    Burpees X5, Lunges x 10 Imperial Walkers x15, Merkins x20, Plank Jacks x25, Squats x30 While running around the horseshoe.

    Thang 2 Mosey to the Circle on Loyola’s Campus

    Right Leg Step Ups x15

    Dips x10

    Left Leg Step Ups x 15

    Dips x10

    Bulgarian Split Leg Squats x15 R Leg up

    Dips x10

    Bulgarian Split Squats x15 L Leg up

    Mosey to the base of the Mountain

    Thang 3 – Dirty Mac-Dulla Mountain

    Trying to come up with something original I had scoured the Exi-con found this version of an Indian Run that sounded good but on paper but was kind of a cluster F. First guy in line drops and does 5 mekins and planks till the last guys passes him, then yells “6” to let the first person know to drop and start merkins.(Problem – 2 lines – so too many “6” being yelled out.

    At second floor landing Merkins x10, Low slow Squats x10, Dying Cock roach x10, Run up to 3rd level landing

    3rd level – King Kongs x10, Bobby Hurleys x 10, LBC’s x10, Run up to 4th level

    4th level – Diamond Merks x10, Monkey Humpers x10, American Hammer x 10, Run up to 5th level

    5th level – Burpees x10, Lunges x10, Freddie Merc’s x10

    6th level – Merkin x10, Squats x 10, Penguins x10 With it raining and running out of time we did not proceed to the the top.

    Flutter kicks x 15, Some other Mary I cant remember at this time. Then Mosey back to the Flag to meet back up with the Angry Wave guys. They put in about 5 miles, running around the park, to the levee, down the levee to Oak St. back up to Carrolton, and back down the Aveto the Flag

    Count-o-Rama, Name-O-Rama. 2 FNG’s – Welcome Grimace and Da Cuzan (He’s Da Parishes cousin) Prayed it out.

    I am so very thankful for starting F3 a year ago and am so much better for it. F3 has changed my life in so many ways. I am healthier, and more fit than I have ever been in my adult life. I have been presented opportunities professionally that would have never happened with out the fellowship of F3. I never thought on that first cold Feb morning that I would ever lead one of these workouts and now I do on a fairly regular basis. Thank you all for pushing me, motivating me, and always pulling me up even when I was the “SIX” for those first few months. I am forever indebted to you my F3 brothers! Always a privilege to lead this group of High Impact Men in the gloom. Thank you for the opportunity to lead! SYITG!

  • It Was a Ducky Kind of Morning

    After the disclaimer and a quick announcement about my tweaked knee, we took a short mosey disrupting the breakfast of about 500 whistling ducks and settled in for warm up in front the bandstand. The PAX did the following exercises:

    SSH -25

    Self Love – 10

    Arm Circles Forward – 10

    Arm Circles Backwards (Seeman style cadence) – 10

    Imperial Walkers – 20

    The PAX then moseyed to the track where we performed alternating Running Man sprints until we hit the pull up bars. At the pull up bars the PAX split into 5 groups and rotated through the following stations.  The pull up station had the count.

    Pull Ups – 12

    Burpees

    Plank Jacks

    Hillbillies

    Mercans

    The PAX again gathered at the track where we again did alternating running man sprints to the fountain at the front of the park. Once there, we grabbed some bench and did the following exercises:

    LEft leg step ups- 20

    Derkins – 12

    Right leg step ups – 20

    Irkins – 12

    Dips – 20

    The PAX moseyed on there own to the bridge for a short lived MARY

    Ammerican Hamers – 20

    Penguins – 20

    Wife Pleasers – 20

    We proceeded to mosey back to the flag for COT. We welcomed one FNG, Mr. Rogers,  into the fold.  For those counting RRR miles we finished at 2.68 miles.

  • Winter is Not Coming

    Welcome to a balmy February morning and the second installment of the Tsunami AO.

    Start out with disclaimer and then we are off to the lawn in front of touch down Jesus. Stretching warm up with the rare counting, in cadence no less, of windmills.

    Then off the the corner of St Charles and Calhoun.

    3 x 20 cross fit merkins oyo

    3 x 20 air squat with 2 air press at the top oyo

    3 x 20 v-ups oyo

    5 burpees with ascending merkins

    20 count and we are off the to the benches by WPM.

    25 dip oyo

    25 derkins oyo

    25 incline merkins oyo

    5 burpees with ascending merkins

    10 count and off to the middle mountain

    Lung walk up incline to second floor then 50 lbc oyo

    Run to the next level and bear crawl up the incline to the third floor then 50 dying cockroaches oyo

    Mosey to next level and sprint up incline, to fourth floor, then 30 leg raises oyo

    Mosey back to the bottom.

    Mosey back to lawn by touch down Jesus then ring of fire with 5 burpees as the count while holding Al Gore.

    Mosey back to the flag, count off, name-o-rama, announcements, intentions and prayer.

    Thanks to everyone who showed up and for letting me lead.

    86

  • I’m sorry @Reluctant Yankee, I suck at this.

    Once again, I am posting a couple of weeks late.

    Started off with a circle in the clubhouse parking lot.

    • SSH X 20
    • Forward Arm Circles X 20
    • Mountain Climbers X 20
    • A little plank yoga stretching

    We headed to the track for some interval sprints. Jogged to the first running man and then sprinted to the next. Then jogged two running men and sprinted two, etc. Kept this up until we got to the pull-up bars.

    Split into 4 groups and rotated through the following:

    • Pull-ups X 20 as the count
    • Carolina Dry Docks
    • Jump Lunges
    • Squats

    Repeated the jog sprint interval pattern to the Mary area by the drinking fountain for the following:

    • Freddy Mercury X 20
    • Penguins X 20
    • LBC X 20
    • American Hammer X 20

    One more set of jog sprint intervals to the fountain. Stopped there for some benches.

    • Dips X 15
    • Box jumps on the bench X 15
    • Dips X 15
    • Diamond Derkins X 15
    • Dips X 15

    Indian run with two lines to the row bars. Did some group led Mary while we waited for the 6.

    Moseyed to the flag for name-o-rama and SBOM.

  • TSUNAMI!

    A strong wind blows, the rain and waves approach! 13 men of purpose and intent launched into the howling gloom and alas, F3 Tsunami had launched. 

    Thang:

    Mosey down the block and back to front of Tulane for warm-up:

    • SSH x15
    • Imperial Walkers x10
    • Mountain Climbers x15
    • Merkins x10

    Up Law Rd, right into Johnston Quad

    Four corners circuit work x3:

    • Merkins x10
    • Dips x10
    • Knee ups x10
    • Squats x10
    • 2 more laps around, adding 5 reps to each time (x15,  x20)
    • Mary while we wait for the 6

    The wind and rain are picking up now…the angry, dark sea approaches.

    Back to Law Rd, and continuing up to Freret then deeper into campus to Newcomb/LBC Quad

    • Line up for 20 LBCs > Backwards to wall and mosey back, 40 LBCs
    • Side step to wall and mosey back, 40 LBCs
    • Sprint to wall and mosey back, 20 LBCs

    Ahoy now, see how the sea she churns and the waves doth rise…the dreaded Tsunami is nigh. 

    Back to Freret then over to West Rd, to the familiar sight of Wolfpack Mountain. Up the stairs to the roof.

    Now above the turbulent seas that froth below, but 7 stories up the wind howls and the rain cuts like needles into our dampened microfiber, wicking performance apparel.

    Better circle up for 10 diamonds. 

    The tsunami is really rolling in at this point.  Starfish and creatures of the deep strewn here and there, covering the manicured campus below. 

    Down the ramp to find some cover. Circle up for merkins IC x10, flutters x20, widearms x10, Dolly x15, Merkins x10 

    Back down the stairs and out into the storm…Mosey back to the flag…but wait, what’s this?? 4 minutes to spare?

    • At the Gumbel Fountain:
    • Right leg step ups x20
    • Dips x15
    • Left leg step ups x20
    • Derkins x10

    6:15…the tsunami hits the pax and we’re all dead. 

    COT

    Strong group today for the first Tsunami, including two visiting pax from Nashville and Tallahassee.  It’s truly awesome to see the growth and health of F3 NOLA, and fun to be able to launch a new workout to provide the nation with another alternative in our busy schedules.  There are so many un-explored areas in this AO, and today was just a taste.

    Hawgcycle has the Tsunami Q next week, so come on out and see what’s in store. (Btw, his baby soft feet loved the Tulane quad…maybe enough to make him a regular!)

    Until next time, your friend,

    Mariah xo