F3 New Orleans

Tag: Sea Man

  • King Kong – 1 Year Anniversary – Thank You PAX!!!

    King Kong – 1 Year Anniversary – Thank You PAX!!!

    Pre-Thang

    31 PAX managed to meet up on a beautiful, calm, cold Friday morning for the WPM.  At 5:30, YHC gave his disclaimer. This is YHC’s 1 year anniversary with F3 Nola!!! YHC gave thanks to all the PAX for motivating and pushing him at 5:30 a.m. on a regular basis. YHC told the PAX to modify as needed, whether increasing or decreasing the reps. The key is to maximize your own workout and no one is here to judge.

    Warm-ups

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

    SSHs x 20

    Windmills x 20

    Imperial Walkers x 20

    Seal Jacks x 20

    The Thang

    Moseyed to the base of the WPM.

    1.) Ran up the first ramp and did slow merkins IC x 10, focusing on form rather than speed.

    2.) Ran up backwards the second ramp, and YHC called out Bartman to show everyone how a low slow squat is done because YHC noticed Bartman always has perfect form with his squats. Also – YHC gave a shout out to Bartman because YHC’s first F3 beatdown a year ago was Q’ed by him. YHC still remembers his very first Dora 1, 2, 3. Thank You Bartman, who led low slow squat X 10 IC.

    3.) Side hopped on the flat level from one end to the other and switched direction in the middle. YHC called out Reluctant Yankee to do his favorite exercise, low country crab X 20 IC. YHC remembers during his very first WPM – Yankee was sweeping the Six, which was YHC. YHC never forgets the importance of sweeping the Six. Thank You Yankee.

    4.) Ran up the ramp, and YHC called out Fracsac. YHC’s very first mothership was Q’ed by Fracsac. After the beatdown, YHC remembers this guy loves suicides and Cat. Wine Mixer. Why not….. YHC asked Fracsac to demonstrate the mixer with a 6 count. He led Cat. Wine Mixer X 10 IC.

    5.) Karaoke on the flat level from one end to the other and switched direction in the middle. YHC called out Douille for his “Classic Douille”, American Hammer X 20 IC.

    6.) Bear crawled up the ramp. Instead of crawling all the way up on this ramp, YHC broke up the crawl by yelling “HALT.” Stayed where everyone was and did 15 incline plank jacks IC. Bear crawled again and “HALT” again and did 15 incline mountain climbers IC. Then finished crawling to the top.

    7.) Prisoner ran on the flat level from one end to the other to get to the next ramp. YHC heard few mumble chatter here when YHC announced “burpee broad jumps on the ramp.” YHC broke up this workout by yelling “HALT.” Stayed where everyone was and did 15 incline Peter Parkers IC. Burpee broad jumping again until the next “HALT” and did 15 Imperial Walkers IC. Then finished the burpee broad jumps to the top.

    8.) Ran on the flat level from one end to the other to get to the next ramp. The group did lunge walks to the top of the ramp. Once again, YHC broke up the lunge walk in the middle with a “HALT.” Thanks to Gabrielle, the group did 20 decline (rather than incline) Parker Peter IC. Then finished the lunge walk all the way to the top of the mountain.

    9.) At the top of the WPM, YHC decided to do some suicides. Ran down the ramp to the third light post and back to the top of the WPM and did 20 leg raises. Ran down the ramp to the second post and back to the top and did 15 leg raises. Finally, ran down the ramp to the closest light post and back to do 10 leg raises.

    Ran down the stairs back to Loyola campus where the group started the workout with our warm-ups earlier.

    Round of Mary

    YHC dedicated this round of Mary to all the HNJ dads, who invited YHC to F3. Without them, YHC would have no idea F3 NOLA is here. YHC called out the following HNJ PAX to lead the following exercise in cadence.

    Willie – Very slow Penguins x 15

    Medulla – Dying Cockroach x 15

    Gabrielle – Nolan Ryan x 10 on each side

    YHC wanted to continue to call out the rest of the HNJ PAX but ran out of time. Moseyed back to the flag for the COT right at 6:15 a.m.

    COT

    Count-O-Rama 30PAX, Name-O-Rama, announcements, intentions. We will start a new Uptown workout on Tuesday. We will meet at the same spot as WPM, top of Audubon Park on St. Charles Ave. Our thoughts and prayers for Piranha’s family as they are expecting their newborn on Monday. Also prayers for De La Salle’s President. I am blessed and thankful to be able to workout with my F3 brothers on a regular basis and hope to do so for many years to come. Thank You all again for the opportunity to lead. Always a pleasure and honor to workout with the PAX. SYITG

    King Kong


  • Choppa Style or just 60-45-30

    I took the time last night to plan a beautiful beatdown for the PAX this am. Unfortunately I over planned and I did NOT get to the special CHOPPA part of the beatdown.

    28 PAX posted – It was a chilly 44 degrees but decent weather.

    Not modeling good F3 form – we started at 531. We moseyed around the golf course lot to the bandstand in Oak Alley.

    We started with a warm up: SSH x 20, Imp Walker Squats x 20, Peter Parkers x 10, and Parker Peters x 20. We sealed the warm up with 5 burpees in honor of Terabyte.

    Then we ran a lap in Oak Alley and back.

    Once we were back we did the 60-45-30 workout. AMRAP we did MERKS, PLank Walk, and Jump Squats

    60 secs Merks, 60 sec Plank Walk, 60 sec Jump Squats , 20 sec rest

    Then we did 45 sec Merks, 45 sec Plank Walk, and 45 sec Jump Squats, 20 sec rest

    Then we did 30 sec Merks, 30 sec Plank Walk, and 30 sec Jump Squats, 20 sec rest

    That was one full – exercise group.

    After that we did a long mosey up Oak Alley around the golf course and back to the bandstand

    We did 60-45-30 again with Burpees, Low Country Crab and Mtn Climbers.

    Pushed it up Oak Alley for another lap.

    Back to the shelter for one last 60-45-30.

    We did dips, step ups left leg (sorry! no right leg – that left leg is going to be huge), and wall sits lifting legs

    After that session was planning on a big finish with the right leg step ups sorry. better do those on your own and then my finale was going to be CHOPPA STYLE

    Play the song CHOPPA STYLE

    When he says CHOPPA style do a feet to hands jump, when he says choppa choppa plank jack and when he says who dey’ – do a merk.

    Hopefully I get someone to let me do this in the next week!

    Always a pleasure to lead in the GLOOM!

  • BASIL the Skinny Elf

    BASIL the Skinny Elf

    YHC is rarely able to make a Monday beatdown due to work. As a matter of fact, YHC has only made three Rock City beatdowns, with one of those as the Q. With YHC taking today off, it was the perfect opportunity to take advantage of attending the Skinny. Upon looking at the Q list and seeing Douille lined up to lead, YHC asked if he would allow this Pax to take the helm. The Mighty Douille obliged and YHC was all set up to Q. This request took place at the Mothership. A few minutes later, YHC realized he had never even posted at the Skinny. YHC arrived a few minutes early to find the Audubon Zoo grassy areas muddy and nearly unusable. YHC asked Douille where we normally warmed up at, and he pointed in exactly the opposite direction of YHC’s plan. So much for a standard Skinny…..

    With 3 minutes to go, there were only about 5 Pax on site. With 2 minutes to go, a parade of cars flooded the parking lot, suddenly making us 18 strong. It was time to get down to business. YHC thanked Douille for allowing me the opportunity to lead, then introduced the Pax to Santa’s Chief Elf, Basil. Basil wasn’t with us, but the Pax would soon get to know each letter of his name.

    Brief Disclaimer, and a mosey across Magazine to the driest grassy area we could find at the zoo.

    Warmup
    SSH IC x 31
    IW IC x 15
    Arm Circles IC x 10 Fwd and 10 Bwd
    Peter Parker IC x 20
    Mountain Climber IC x 20
    Parker Peter IC x 20
    Grass Grabbers IC x 10

    First COP
    The first letter of Basil is B!  We can’t forget about Santa though.  SSH for Santa and Burpees for Basil!

    SSH IC x 5 followed by 10 Burpees OYO

    SSH IC x 5 followed by 9 Burpees OYO

    SSH IC x 5 followed by 8 Burpees OYO

    SSH IC x 5 followed by 7 Burpees OYO

    SSH IC x 5 followed by 6 Burpees OYO

    SSH IC x 5 followed by 5 Burpees OYO

    SSH IC x 5 followed by 4 Burpees OYO

    SSH IC x 5 followed by 3 Burpees OYO

    SSH IC x 5 followed by 2 Burpees OYO

    SSH IC x 5 followed by 10 Burpees OYO

    This was a real Crowdpleaser! Lots of Mumblechatter about No Burpee Mondays….

    Now for the A in Basil…..Agassis…aka Suicides! YHC had some cones set up in the parking lot.

    Sprint to first line and back – 5 merkins, Sprint to Half way and back – 5 merkins, Sprint to 3rd line and back – 5 merkins, sprint full length and back – 5 merkins. The Pax was thrown off by only one set, but YHC had more to get to!

    Time for the S in Basil…..The Suck! Circle up on the somewhat dry grassy area. SSH x 6, Jump Squats x 6, Merkins x 6. Repeat as many times as possible in 3 minutes, calling out each round as it gets completed. Completed two rounds with one minute rest between them.

    The I in Basil is for Indian Run. Two column Indian Run back to the gathering area.

    The L in Basil stands for Ladder Merkins…..it’s the best I could do. Start at first light post, run to second and do 20 merkins, return to first light post and do 19 merkins, then back to second for 18 and so on back and forth. We made it to 17 when YHC realized this would take way too long to complete. Quick audible, as well as Drew Brees calls ’em, and we finished with 5 Burpees at light post one, and 5 Burpees at Light post two.

    6 Minutes for Mary

    Tin Snips IC x 20
    Flutter Kicks IC x 20
    Hello Dolly IC x 20
    LBC's IC x 20
    penguins IC x 20
    Dying Cockroach IC x 20
    American Hammer IC x 10

    COT for Count off, Name-o-Rama, Announcements, Intentions, and closed with a prayer to the Sky Q.

    Special thanks to Douille for allowing me to take the Q, and a big thank you to the awesome Uptown Crew for posting with me today.

    In a new turn of events, 9 Lives was dubbed Meow Meow, which he announced as his new F3 name during Name-O-Rama…..Who is YHC to object?

    Coffeeteria at PJ’s was a great experience as always, with some great F2!

    SYITG!

  • 12 days of Christmas – again

    A chilly 46 degrees and windy means a cold mountain at the top of Wolfpack Mtn. I had a few ideas in my head but I waited until the PAX gathered before committing to a plan for the whole workout. El Wire greeted me with his classic – he Yankee is that the North star?

    It was so wet on the Avenue I decided to skip a classic Tinkles move by Blimping on the avenue – instead we went straight to the base of WOLFPACK MTN.

    We circled for a warmup – SSH x 20, Hillbillies x 20, Mtn Climbers x 20 and Imperial Walker Squats x 20.

    Then the thang. We did an Indian run up the Mountain. Each of the 2 lines had a football. The first guy would throw the football back to the 6. The 6 would sprint to the front of the line with his football. Then he would throw the football back to the six. If the football was dropped the punishment was 3 burpees. Team one only did 6 burpees up the mountain. Team two did 15 burpees up the mountain.

    Once we got to the top we circled up for a 12 days of Christmas replay.

    1. Burpees
    2. 2 V-Ups
    3. Peter Parkers
    4. FLutter Kicks **After this we did a lap down/up the stairs
    5. Rising Suns
    6. Dying Bugs
    7. Plack Jacks
    8. Bycicles **After this we did a lap down/up the stairs
    9. Merks
    10. Russian Twists
    11. Low Country Crab
    12. Burpees

    We finished with 5 min left – ran to the benches and we did a side crunch exercise that I wanted to try — 10 OYO on each side. Not sure if that exercise is for everyone.

    This was my last Q of 2018. I enjoyed being with you guys – I appreciate the accountability. We prayed for digits and her PAX and family in South Carolina.

    Merry Christmas you filthy animals!


  • The PAX – Naughty or Nice?

    After a quick disclaimer, the PAX made the mosey to the soggy green space in front of TU for a quick warm up.

    SSH – 25
    Imperial Walkers – 25
    Windmills – 15
    Arm Circles F/B – 10

    With the PAX carrying an obvious naughty designation from Kris Kringle himself, we proceeded to find our first of three lumps of coal at the corner of CalhounSt. and St.Charles Ave. The PAX broke into 3 groups and did the exercises listed below. The groups rotated through each station, and the Burpee group had the count.

    Burpees – 20 (count)
    Lunges
    LBCs

    The PAX moseyed from there to the big mountain, where we gathered into 3 lines, and did an Indian run to level 4 where our second lump of coal was waiting. Each line was assigned the following exercises, the burpee group had the count, and the groups rotated through each station.

    Burpees – 20 (count)
    Low Slow Squats
    American Hammers

    Once complete, the PAX formed 3 lines again and completed an Indian run to the top of the mountain where lump of coal number three was discovered. The following exercises where completed in the same fashion as previous stations. Santa gave the winey PAX a break with only 15 burpees.

    Burpees – 15 (count)
    Al Gores
    Flutter kicks

    The PAX went down to the benches via the stairwell where we did the following:

    Incline Merkins – 20
    Right and Left leg step ups – 15 each

    The PAX moseyed back to the flag for some brief stretching before announcements, name-o-Rama, and a prayer. We welcomed one FNG, Tom Patrias, who is now referred to as Mudbug!

  • Rarajipari on WPM

    I took the Q this am bc I have been dying to try some Rarajipari after Hawgcycle told me about playing it in City Park for the 610 Stomp.

    We showed up for a hot 68 degree AM in the gloom.  We had a FNG – (CHIHUAHUA) named after the province in Mexico that is home of the Tarahumara people who invented this game.   He was wearing a Bulldawg shirt so clearly this is a man of great taste and pedigree.  Thanks to Brown Bag for EH’ing him!

    We gave the disclaimer and headed directly to Wolfpack Mtn.  I picked up a bucket of balls on the way.

    At the base of WPM  SSH x 20 IC,  Dying Roach x 20, Imperial Walker Squats x 20, and Mtn Climbers x 20

    Partnered up – got a ball and started to play RARAJIPARI on our way up the MTN.  At each end of the garage we did 10 merks.  Congrats to the winners Sandbar and Saban who won the race up the MTN.

    At the top of the MTN.  We circled up for Peter Parkers x 20, Flutters x 20, Parker Peters x 20 and Hip Dips each side x 10 each.

    Then we got a new partner and went down the garage with 5 squat jumps at each side.  This in hindsight was probably a bad exercise choice. –  Most of the PAX did their jumps with their  back to the balls still rolling down the MTN.  A couple of near missed ankle injuries – as far as I know – no injuires occured.

    Congrats to Mariah and Peppa for winnning the race down.  It certainly helped that their ball plummeted over the edge to the bottom floor from 6 stories up.

    At the base – we put the balls in the bucket and ran to the benches.  At the benches we did x 20 shoulder taps x 20 power ups left and right, and x 20 dips.

    We sealed the deal with x 15 low country crab in cadence.

    Then we hustled back to the FLAG.  If you got to the FLAG before the 6 each PAX knocked out a  BLIMP or as far as he could get.

    Announcements:  Tree sale at HNJ tonight!, Lycee is having a Christmas Market Saturday

    Thanks for letting me Q – I’m looking forward to a Flaming Lips beatdown next Friday!

     

  • 21s on the river

    It was cold morning so after dodging a bus on magazine st, we warmed up with twenty ones at the zoo, dips and LBCs. And we went on a leisurely mosey down to the river for some more twenty ones of mericans and real Freddie Mercury’s. The fearless Q bit the dust during some brad jumps and we ran out of time before the planned grand finale. We finished up with a hustle back to home plate. Pax were Seaman, King Kong, Mariah, Slick, Angie’s List, landing strip, medula, El wire, 86, po boy, Gabrielle, Chiquita, jingle Vader, Bart Man, Peppa, Saban, g-spot.

  • Wolf Pack MNT TGIF – Student wake up call!

    After a week of on the rode for work – 2 Texas workouts (The Woodlands and Katy) I was ready to hit the Mountain running!

    26 men showed up ( one out of town guest Pipeline from Charlotte) to what has become a legend in NOLA area AO status – Wolf Pack Mountain!  After a quick disclaimer we moseyed towards the campus.  As we entered the grounds of the area between the buildings and circled up, Triple Shift commented – we’re going to wake up some students!  Oh how their lives would change if they decided to make the commitment to roll out the rack for a regular 5:30 beatdown…..but we’ve all been there – some in the PAX aren’t long from leaving a dorm room!

    Warm Up – all 4 count

    SSH x 26

    Grass Grabbers x 15

    Parker Peters x 15

    Shoulder Taps x 15

    Push Ups x 10

    Count off 1 – 4 repeat – FracSac time warped to COT “5” – but we reeled him –

    Mosey to garage – group 1 & 4 and 2 & 3 squared up on opposite sides of the stairs – PAX from the groups then paired up to complete a DORA

    100 alternating merkins

    200 jump squats

    300 shoulder presses

    PAX 1 from each group climbed the stairs to 3rd floor then ran down the ramp while PAX 2 started the DORA – swapping efforts until completed.

    Then

    Groups 4&2 and 1&3  lined up for a “Working” Indian run up to the top of WPM – Once to the front of the line – PAX would call out an exercise for the line to complete x 3 – all men stopped completed then started the run – both lines kept good pace finishing strong at the top.

    Dilemma  QIC had additional work with only 6 minutes to go – do we turn and had back or push forward?

    We stayed in groups – splitting the upper parking area in 2 – PAX from each of the combined groups paired up.

    Sprint to the wall on opposite ends of the parking lot – perform 5 Merkins then run back to the middle PAX 1 does 3 Burpees PAX 2 8 LBC

    Run back to the opposite end perform 4 Merkins now back to the center where PAX swapped effort above – REPEAT this 3, 2, 1.

    NOW back to the flag – QIC was still convinced that the PAX had more to give so we started to run down but bailed at 4th floor to the stairs – quick pace back to the flag!

    All said we were only about 5 minutes over – SOLID work!

    COT – Name O Rama – Announcements – Intentions

    Holding each other accountable – Giving thanks to God and not taking anything for granted – accepting challenges while leading through character – OPEN our hearts to forgiving!

    God Bless – It’s a privilege to have the opportunity to lead!

     

  • An A-Mazing Morning

    The Skinny was looking pretty skinny this morning.  Did Medula hypnotize everyone to post at Rock City?  Oh well, it’s always an amazing morning.  So after a Q&A disclaimer, the PAX was off for a mosey to the Labyrinth.

    COP1

    • SSHs 25xIC
    • Imperial Walkers 25xIC
    • I Don’t Knows (arms to the ground in front, to the toes and to the ground behind heals) 25xIC
    • Hillbillies 25xIC
    • Low Slow Squats 25xIC
    • Squat Pulses 20xIC (sorry, the Q died out)
    • Peter Parkers 25xIC
    • Mountain Climbers 25xIC
    • Parker Peters 25xIC
    • Merkins 25xIC
    • Squat Pulses 5xIC (to finish off)

    Mosey to Tchoupiloulas and back

    COP2:

    • Right Leg Step Ups 20xIC
    • Dips 20xIC
    • Left Leg Step Ups 20xIC
    • Derkins 20xIC
    • Box Jumps 10 OYO

    Bearcrawl counterclockwise around the labyrinth.  Then Jack Webb to 10 (how did the PAX, including YHC, get to 13 with Catfish on Saturday?).

    Circle of Mary:

    • LBCs 25xIC
    • Flutter Kicks 25xIC
    • Rosalitas 25xIC
    • Penguins 25xIC
    • Russian Twists 25xIC
    • Box Cutters 25xIC
    • Big Boy WWII Situps 25xIC
    • J Los 25xIC

    Slowish Mosey back to the flat to finish off with ten burpees OYO and a plank hold for the last 45 seconds, #TClaps to Peppa for the precision timing.

    Countoff, Namorama, and COT for the PAX to be kind, generous and thankful.  As always, it was a honor to lead.  Jingle Vader

  • First Q at the Mountain

    YHC texted the planned QIC, Tinkles, last night requesting the Q for Wolfpack Mountain.  YHC was on the schedule prior to Halloween and was unable to fulfill his duties.  This seemed like a good make-up date.  Tinkles humbly obliged and the Downpainment was underway.

    W/U

    • Mosey down the neutral ground to Walnut and cross over.  Double back to Cowen Cir and find some real estate in front of the steps.   5 laps, with up & down being 1 lap.   Since we could not get in to Tulane, Mosey over to Loyola to find Jesus.
    • SSH IC x 25
    • AC IC x 10, Reverse x 10
    • Peter Parker IC x 10
    • Parker Peter IC x 10
    • IW IC x 10
    • HB IC x 10
    • JL IC x 10
    • Mosey to the Mountain

    The Thang

    • COP – Merkins IC x 10, Plank Jack IC x 10, Squats IC x 15
    • Partner Up
      • PAX 1 completes a lap up the mountain and down the stairs
      • PAX 2 completes the COP at each landing until PAX 1 catches him, then switch
      • Complete the COP until you reach the top of the mountain, and your partner meets you there.
    • LBC x 30
    • Alabama Prom Date x 10 on each side. (1 legged wife pleaser)
    • Mosey to the Flag

    Counterama, Namerama, COT

    Announcements – Holy Name Fair this weekend.  Poboy Fest this Sunday, Son of a Saint will be the benefactor.

    Prayer – The health of Supreme Court Justice RBG, The victims of CA mass shooting, and tolerance of our fellow Americans & fellow man.

    Thank you for the opportunity to lead.  SYITG

    Da Parish