F3 New Orleans

Tag: Sea Man

  • Ants on the Mountain????

    It’s another crisp, cool Friday morning.  The PAX are ready for the Mountain what to do?  Hmmm…we shall see.  With a disclaimer, let’s mosey!

    Mosey to under the mountain for warm-up all in cadence:

    • IW’s
    • Self-Love
    • Grass Grabbers (Cement Grabbers)
    • Self-Love
    • Toy Soldiers
    • Open-Gates

    Count off by 1 and 2

    Here we go, let’s do something I don’t believe we have done at the Mountain before.  Time for Ants up the Hill!  Team 1’s mosey to second staircase while Team 2 stays at first staircase for…bear crawl to top of Mountain up stairs!

    At top of Mountain circle up for Mary until Six including (all in cadence):

    • Russian Twists

    What comes up must come down.  Team 1 Crab Crawl Down first stair case. Team 2 mosey to second stair case and crab crawl down.

    At bottom of Mountain circle up for Mary until Six including (all in cadence):

    • Penguins
    • Hello Dolly

    All the Pax are here, let’s mosey to quad between Monroe and Bobet Halls for:

    7 of Diamonds (Do all exercises at each corner of quad):

    • Burpees X7
    • LBT’s (2 is 1) X14
    • Merkins X21
    • Squats X28
    • Merkins X21
    • Flutter Kicks (2 is 1) X14
    • Burpees X7

    Time is running out YHC calls it.  Mosey back to Flag.  We are done! 

    Count-off, name-o-rama, announcements, prayer.

    Thanks for letting me lead!

  • The Skinny 10/21

    23 brave men including one FNG gathered in the gloom on this Monday morning.

    Warmup: Run around golf course parking lot then to bandstand for:

    SS Hop x 20

    Arm Circles x 10 forwards and backwards (With traditional Seaman backward count)

    Hillbillies x 20

    Mountain Climbers x 20

    Peter Parkers x 20

    Next we ran a BLIMPS workout with each exercise at the bandstand followed by a run down Oak Alley and then up the golf course parking lot.

    Burpees x 10, Lunges x 20, Imperial Walkers x 30, Murkins x 40, Plank Jacks x 50, Squats x 60.

    Those that finished early restarted the BLIMPS without the run.

    Next was a flat-out sprint down Oak Alley in 3 groups followed by a mosey back to the bandstand.

    Murkin Ring of Fire followed by Low Plank during which there was much mumble chattering.

    Finally a Round of Mary:

    V-Ups x 10, Dying Cockroach x 20, LBCs x 20, Flutter Kicks x 20, Penguins x 20, WW2 Sit Ups x 10.

    Final Sprint down Oak Alley for a COT and Prayer.

    Snooki was named.

  • The other anniversary

    A disclaimer and we were off. I intentionally signed up for this Q so that I could mark my 5th year.

    Mosey’d to the field by the WW1 Memorial. SSHx 20, Imp Walker x 10, Imp Walker Squats x 10, Squats x 15, Mtn Climbers x 15, Dying Roaches x 20

    Mosey’d to the ROW STATION. 20 Rows was the count. Plank Jacks, Shoulder Taps, Squats.

    Then we long mosey’d to the FOUNTAIN. We did an INDIAN RUN to the FOUNTAIN.

    At the FOUNTAIN we tried a few new ones…SIDE CRUNCHES On the benches, walking toe taps, then L/R Step Ups, and we finished with some 10 declined merks.

    Prisoner run to patch of grass by the golf course. At the golf course – we did dying bugs, low country crabs, american hammers, lbts,.

    Ran to the PIMP station. At each running man do 2,4,6,8, 10 merks then decrease back to 2. Than back up to 10. At the PIMP Station we set up with 10 pull ups , while you wait — plank jacks, shoulder taps, and squats.

    FInished with HORSES TO THE STABLE.

    COT – Being appreciative for F3 NOLA.

  • Who Dat Say They Gonna Beat Dem Saints….Not the Cowgirls!


    The morning after an unbelievable Teddy Bridgewater led, Saints victory over the Dallas Cowgirls, 14 PAX gathered in the gloom to sweat out the excess alcohol from all of the pre and post gameday celebrations. After the disclaimer, the PAX moseyed to the field in front of the zoo for the following warm up exercises all in cadence:

    SSHx20, Imperial Walkersx20, Grass Grabbersx15, Self Lovex15, Arm Circles (Seaman Style) Forward and Backwardx10

    The PAX then slow moseyed to the parking lot, lined up and did 3 rounds of suicide sprints touching the lines at 15, 30 and 45 yards (approximately). 

    Now the Pax’s heart rates were up, Chiquita gave us a 20 count, then the PAX mosyed to the front of the zoo and partnered up for a DORA 123. Exercises performed were as follows:

    Merkinsx100, Dipsx200, LBCsx300

    Once complete the PAX then moseyed to the pull up bars in the park and split into 4 groups. The four groups were pull ups, herpes, plank jacks and squats. 10 herpes was the count as the PAX rotated through each group. 

    To wrap things up the PAX circled up on the most unfamiliar part of the golf course for me, the fairway, for a round of MARY. The following exercises were performed in cadence:

    LBCsx20, American Hammersx20, Penguinsx20, Flutter Kicksx20, Freddy Mercurysx20, Box Cuttersx20 (SeaMan), Monkey Humpersx20 (NineLives), Low Country Crabx20 (Douille) 

    Mission Impossible 30 seconds

    The PAX then slow moseyed to the flag for count off, nameorama, announcements, intentions and a losing prayer. Its always a pleasure to lead this group of men!

  • Levees in the Moonlight

    EL Wire always starts with the JACK OFF. SSH x 20, SMurfs x 20, Seals x 20 and Plank Jacks x 20 – El Wire is the MASTER at this.

    Then we mosey’d to the levee.
    Partner up.

    We did Merkins at the TOP x10, x 15, x 20, x 25, x 30 = 100 while partner LBCs and waits and then Jump Squats at the top with bicicletas at the bottom (2 Rounds)

    Then we mosey’d over to Audubon Statue and did a modified DORA. Partner 1: Run the first half of the loop then 5 burpees at the turn and then run backwards.

    Partner 2 Exercises: V-UPs to 100, didn’t finish then we bolted for the FLAG.

    There was a breeze. First one in awhile.

    Thanks for stepping up for the Q-El Wire! Now please learn to write a bb.

  • Sweatin’….

    I have been to many F3 workouts over the past 21 months, all of which have been great in their own way. But this time I was hoping to do something a little different. At a sales meeting earlier this year, my company had an 80’s themed party that my division elected to dress in 80’s workout era clothing. After a short parooze on Amazon, I came across a Richard Simmons costume, complete with a balding headpiece. I just could not pass it up, especially for under $15! The costume was a hit at the work party, even though Richard dropped a rather husky girl while attempting a dip on the dancefloor. In all fairness to Richard, the dip was unexpected, the healthy young lady was caught up in the moment, and who could blame her.  Still glassy eyed, my immediate thought the next morning was, “I need to Q a workout as Richard Simmons!” so I looked at the Q schedule, and saw I was up at WPM for September 6th. I strategically planned the walk up to the PAX right as the clock struck 5:30AM, announced my disclaimer as impersonating a professional trainer, but really not one, and we moseyed in front of Tulane University for a warm up to the classic sound of the Macarena. All exercises were done in cadence, which fell right into the beat of the music.

    SSHx20

    Imperial Walkers x 20

    Arm Circles x 10

    Backwards AC x 10

    After a jaunt to the little mountain Richard determined there was too much traffic there, so an audible was called, and the PAX proceeded to the big mountain where we formed 3 lines for an Indian Run, but not just any old Indian Run. This time we ran prisoner style while flashing our best jazz hands. We stopped on the 5th floor to partner up for some DORA 123.  Exercises were done with various Queen songs in the background (Bicycle Race of course). While partner one was exercising, partner 2 was running up the stairs to the 7th floor, then back down the ramp, and tagging into the exercise picking up where partner one left off this continued until all exercises were complete. 

    Merkins x 100

    Bobby Hurley’s x 200

    Freddie Mercury’s x 300,  1=1

    Once complete the PAX made its way down to the benches for a quick round of the following all in cadence:

    Dips x 20

    Incline Merkins x 20

    The PAX then gathered in front of touchdown Jesus for a round of Mary all while listening to one of Richard’s favorite songs, ”Believe” by Cher. All exercises were done in cadence:

    Penguins x 20

    LBCs x 20

    American Hammer (Douille style) x 20

    Angie’s List pointed out that there was still a little time left on the clock, so the PAX knocked out 10 Herpes on their own. 

    We then circled up around the flag, counted off, had nameorama, intentions, announcements and a closing prayer.  It is always an honor to lead this group of men! I hope everyone who attended the workout enjoyed the little change of pace, as you never know when Richard will pop up again! 

  • Killer B’s at Birdcage Iron Pax Week #1

    Posted in a million degree weather with 1000% humidity to start this IPC.

    Meet at the lawn by the ZOO! Line up.

    Broad jump 10 yards, 10 burpees, 10 bonnieblairs, and 10 big bois, broad jump 10 yards do it again, and broad jump 10 yards and do it again.

    Bear Crawl back to start line and do it again – 5 times

    Easy if you write it – hard if you do it.

    Tclaps to Happy Little Trees and G-Spot for the sub-20 finish. I think if you did it again you could shave another 30 secs or so off your time.

    The early finishers ran laps around the course while the rest of the PAX finished.

    While this contest is you vs everyone – it is also you vs you. I’d love to pull out the KILLER Bs in January and have you compare your times – I am sure you would see some great results.

    Great work and here are the results by time. We need to keep participating every week!

    1938 Happly Little Trees

    1947 GSpot

    2120 DOuille

    2230 Sandbar

    2435 Seaman

    2451 ILOVEYOUMAN
    2451 CHIQUITA
    2445 86

    2530 Saban

    2540 Jingle Vader

    2629 Gabrielle

    2647 King Kong

    2800 Tinkles

    2842 Quarterpipe

    2941 Brown Bag

    2957 Bones

    3000 Tube Steak

    3002 Bartman

    3030 Angies List

    3055 R. Yankee

    3055 Quincy

    3223 Squeal

    3254 Chowda

  • Four play Fore

    There were no holes-in-one, but this is two backblasts-in-one…

    FIRST: Typical turnout at Wolfpack Mountain with a sub-krewe of ruckers showing up for their training. Those compact packs easily outweigh a fully stocked golf bag. Serious respect.

    Quick warm-up with SSH, mountain climbers, grass grabbers, and then mosey to WPM. YHC intended for all the golf participants to captain a team in order to earn mulligans during the tournament later that morning. Alas, only FracSac and yours truly emerged so we divided in half.

    Bulk of the workout was ascending WPM with stops every level for 5 burpees, 10 merkins, and 20 air squats. Team FracSac prevailed and we regathered at the top for a round of Mary. Walking lounges across the top level, down the stairs to the benches for dips, and hustle back to the flag. Plank to failure rounded things out.

    SECOND: Four of us played golf. It was a blast.

    These guys played golf.
    (l-r: Babyface, FracSac, Quiche, Nine Lives)

    Although turnout was lighter than expected, we still managed to have a great time. Quiche had to peel off shortly after the turn, I had to bail on 16 (s-l-o-w), but by all reports Babyface and FracSac finished out the 18 and crowned themselves inaugural co-champions.

    Despite the low numbers, we learned a lot about the timing and format so be on the lookout for future golf details. We’re thinking next time will be in the late fall in City Park on a Saturday. More to come on that front…

    SYITG,

    Nine Lives

  • Backblast: Labor Day … +1

    Happy Labor Day VQ for Tube Steak, where learning to count was the real training for the day (@Squeal was right…counting is hard).

    Rolled out from the circle at 0530 with a dirty dozen group (including +1 FNG) and a quick disclaimer. Straight away looking for trouble while running right at the grounds crew blowing away debris. After flocking around the workcarts the members went on to warm up by the gazebo:

    20 SSH; 20 Imperial Walkers; 10(+1) Forward Arm Circles and the same in Reverse (thx SeaMan); 15 Grass Grabbers

    Pax mosey’d through the woods onto the first stop at the row bar station in three groups: 20 Upright Rows (had the count); Merks; Jump Squats…Rinse and Repeat

    Single Line Indian Run to the bridge, splitting off from the track for mountain climbers; peter parkers; parker peters

    Jog to Sprint Running Man on the track down to the big fountain for 15 Right Leg Step Ups, 20 Dips, 15 (+1) Left Leg Step Ups; 20 Decline Merks

    Back to the track for Jog; POW Jog; Sprint to the water-fountain and some Mary (with at least one +1)

    Quickly onto the pull-up bars for a final 10 count round rotating low slow squats and a trial run of BonnieBlairs (all agreed that won’t be fun Wednesday)

    Back to the circle at 0615 (also +1) for name-o-rama welcoming @Waltzing Schnitzel to the group, announcements; intentions (thoughts to those in the path of Dorian), Sweaty BOM and on to F2 Coffeeteria at the PJs

    Thanks to all who kept up the count!

    Tube Steak

  • With a little help from my friends

    Mosey to the bandstand:
    Warm up. IC
    20x SSH’s
    20x windmills
    20x hillbillies
    20x mountain climbers

    The thang:

    Mosey to the light poles

    BLIMPS
    Burpees
    Lunges
    Imperial walkers
    Merkins
    Plank jacks
    Squats
    Initially did 3x rinse and repeat with a little resistance from the group and added another round on for good measure

    I Love You Man helped with some Freddie
    Mercs while I finished

    Mosey to the picnic benches under the shelter
    20x right leg step ups
    5x dips accident raise in cadence caused everyone to halt-oops
    20x left leg step ups
    20x Decline merkins

    6 MOM
    20x lbc’s
    20x jingle Vader- Dr.W
    20x Willy
    20x 86

    Mosey back to the light post
    Good old fashioned suicides at the 5 light posts

    Stayed at the light posts:

    Bear crawl
    Duck walk to the first light pole
    Low country crab to the second

    Mosey back to flag
    Plank it out for 20 seconds
    Right arm planks 20 seconds
    Left arm planks 20 seconds

    COT, Name-O-Rama, Welcome FNG Paper Mache

    Thanks for giving me the opportunity to lead and thanks for the help with the cadence.
    Who would have thought it would be that hard to count to 20. A little advise for those doing their first Q. Add more exercises than you’ll need in your routine. It goes by fast.
    Very little hazing from Seamen and Angies’s List.