F3 New Orleans

Tag: Sea Man

  • Holy Grove….on three!!

    Wolfpack Mountan…First Wolfpack Q in a while. YHC intended to make it memorable with the goal of 5 “mountains” (in NOLA-below-sea-level parlance). If the mountain will not come to Muhammad, then Muhammad must go to the mountain.

    WARMUP

    Standard disclaimer this morning plus a reminder to sweep the six for this running workout. The Pax then moseyed onto Tulane campus, through Gibson Quad to Johnson quad for a warmup. 20 SSH IC, followed by 20 Grass grabbers IC, followed by stretching on each leg. After we finish the warmup, we mosey to the base of the 1st mountain.

    THE THANG

    The first mountain may have been an F3 virgin ascent. The PAX circled the Mary and Sam Isreal Science building to an imposing exterior staircase of 4 levels and 8 flights. PAX counted off into 4 groups for spacing and start with 5 burpees OYO. Then the first group begins the ascent while the other 3 groups start 10 merks, 15 Low-Slow Squats and 20 Carolina Drydocks. Each group ascends in turn while the early groups complete the other exercises.

    Reassemble for the mosey to the 2nd mountain, dubbed “Sugar Loaf” in the 4/20/18 beatdown. Some of the PAX were on a double-plus mosey up Mcalister, and while sucking wind, YHC noted Holy Grove pacing Catfish and Gspot at the front. Filed for further reference. Sweep the six and reassemble for an Indian Run up Sugar Loaf. Back down the stairs and YHC held the first 10 arrivers for some lagniappe, while the rest of the PAX headed down Calhoun to Mountain #3 – the Loyola Rec Garage [Little Wolfpack?]. The 10 did 10 burpees OYO, then set off again on a hot pace to catch the PAX. Holy Grove breezing by -noted. Two Lines and Indian Run up Little Wolfpack, then down the stairs and off to Big Wolfpack – Mountain #4. T-claps to the PAX that led some Mary while we swept the Six. Reassemble for our third Indian Run. As we gained altitude and lost oxygen, the lines of the PAX thinned out, until we reached the top, gulping air. A twenty count, then down the stairs.

    4 minutes left.

    YHC decided to go for the 5th mountain, which we’ll call “Edelweiss” for now. At the stairs on the back of the Loyola music building, YHC offered a modification if any PAX wanted to head back to the flag. It did not appear any PAX followed that option and instead charged up the last mountain, and a quick descent.

    YHC again noted some of the PAX (looking at you, Holy Grove!) headed to the flag as if the devil himself were behind them. 4 miles in 45 minutes 17 seconds, plus warm-up, some lagniappe and Elevation!

    COUNTOFF, NAMERAMA, COT

    Back at the flag, PAX circled for a breathless countoff and name-0-rama. After the announcements and before the prayer, the PAX noted Holy Grove, weaving about in a daze of football glory, with one fist in the air, mumble-shouting something that sounded like “F3/ClevelandRocks/I have no Pants?!! [not sure] ON THREE!!!” Apparently Holy Grove doesn’t speak “modify.” TClaps and thanks to quick thinking by Triple Shift and Drs Walleye and Tinkles to help our brother to the ground before injury could be added to injury. Much splashed merlot followed, and then a visit by EMS and a trip to the ER. Tclaps again to Walleye, Tinkles, Sea Man, Jadaveon, Catfish, Frac Sac and several others who got water and ice and stayed with Holy Grove. Thoughts and prayers – gents.

    Which brings YHC to this point. It is good we push ourselves and each other, embracing the challenge. But we also must be mindful of one another and pay attention. Sweeping the Six is important. Making sure all the PAX are hacking is important. We are blessed with many medical professionals in our PAX. Maybe an F2 with some CPR training would be a good thing. We can’t make each other stronger if we are not here.

  • Peaches was looking for love in all the wrong places.

    Twenty something men assembled in the sweltering early morning gloom. Peaches stumbled by looking for some sort of love connection supposed to be taking place at public restroom #3. Undaunted, he decided to cast his lot with us so off we went.

    OG Warmup

    SSH X 28

    Reverse arm circles X 10 (Solely done to titillate Seaman) (It worked) (His voice went up a whole octave)

    Forward arm circles X10

    Moroccan night clubs X10

    Windmills X20

    peter parkers X20

    parker peters X20

    mountian climbers X20

    The Thang

    Mosey to Dora’s house, partner up. One PAX exercises, the other runs.

    Dora 1,2,3,4,5!

    50 burpees

    100 lunges??

    150 Merkins

    200 Shoulder taps?

    I added something else I dont remember.

    Post Dora head to PIMP station.

    5 Groups-

    Pullups

    merkins

    plankjacks

    shouldertaps

    squats?

    Post PIMPS circle up for people’s choice Mary.

    I called on JV, Reticent Yankee, Peaches, Vladimir Douille, myself and others for their input and cadence calling abilities.

    Post Mary back to the flag where Brownbag led us on a Yoga cycle to get our chakras right.

    COT, Countoff, Nameorama, Announcements, Intentions and a prayer.

    Thanks for allowing me to lead.

  • It’s about that time for….

    A disclaimer? No, that’s just what we have to do at the beginning of these beatdowns.  So, with a disclaimer, we are off!

    Mosey to lawn in front of Loyola for warm up with a little help from my friends!

    • Alternating Open Gates IC X20
    • Imperial Walkers with help from Gideon IC X20
    • Kim Jong Uns aka Supreme Leaders IC X20’s
    • Low Slow Squats with help from Thumb Wars IC X20
    • Olivia Newton John’s IC X20 (brought these PAX-pleasers from the Fly Q)

    Nice job Triple Shift for suggesting Co-Q’s to newish PAX to help them get acclimated to leading.  I think it will pay off. 

    Mosey to bottom of Mountain for:

    Here it is…It’s been awhile…Yes it’s time for…Indian Run to top of Mountain!  PAX form 3 lines and up we go!  Can’t remember last time we did this at WPM.  6 floors, Incline run with sprints, 80 plus degrees with Heat Index in the 90’s.  We got this PAX!  Let’s GO!

    Ok.  That was tough. 

    At top, partner up for B.O.M.B.S. All below counts are cumulative.  PAX one runs down top ramp and back to top running backwards while PAX two completes exercises.  Flapjack till reps are complete.

    • 50 Burpees
    • 100 OH Press in People’s Chair
    • 150 Merkins
    • 200 Big Boy Sit-Ups  (had to modify these to 150 because they were taking some time)
    • 250 Squats (modified these to 200)

    Got some comments on mumblechatter about butt-burn from the Big Boy Sit-Ups.  I call that Character Building!  My job is done.

    Down stairs and mosey to Bench’s for:

    • Bulgarian Split Squats L IC X15
    • Dips IC X20
    • Bulgarian Split Squats R IC X15

    Time is running short.  Mosey back to flag for count-off, name-o-rama, intentions and prayer.

  • A Good Ole Fashion Beat Down!

    It was an extremely humid morning at the Birdcage where 32 PAXs came together for a good ole fashion beat down! After the standard disclaimer and identification of FNGs (there were 2), we proceeded to mosey into the field in front of Audubon Zoo for warm up exercises.  I an effort to encourage more PAX to join the Q sheet, I voluntold Quincy and Moist to each lead an exercise.  

    Warm up Exersises consisted of the following all in cadence:

    SSH x20, Windmills x10 (lead by Quincy), Forward Arm Circles x10, Backwards Arm Circles (Seaman style) x10, Self Love x10

    The PAX then made their way to the front of the Zoo, partnered up and had a DORA 1,2,3 consisting of 100 Merkins, 200 Bobby Hurley’s, 300 Freddie Mercury’s (1:1). While one pax was exercising their partner was running the loop. Once the lap was completed, the PAX switched. The count was cumulative, and this process continued until all reps were complete.

    Once DORA was complete, the PAX mosyed to the pull up station, broke up into 6 groups.  Pull ups x10 was the count, while the rest of groups were Hillbillies, Plank Jacks, Squats, Hurpees, and LBCs. The Pax rotated through each group.

    The workout was concluded with a round of Mary and some stretching. The exercises were as follows, all in cadence:

    Penguins x 15, LBCs (lead by Moist) x15, Hello Dolly x 15, Freddie Mercury’s x15

    The COT ensued with the Count off, Nameorama, announcements, and closing prayer. We welcomed two FNGs this morning Two Wrongs and LittleTiny Tree 

    loop 

  • Low & Slow…and No Burpees!

    Coming in hot for my Q. Arrived at 5:30 on the nose! The PAX seemed to be sweating it out. After the botched disclaimer we were off. (There was some chatter about how I was a not a personal trainer but I was a professional trainer).

    Mosey around parking lot to the front of the stage for:

    SSH x 20

    Windmills x 15

    Arm Circles Forward x 10

    Arm Circles Backward x 10 (with a descending count to welcome Seaman back from vacation

    Hillbillies x 20

    Slow mosey to start of oak alley then: knee highs to first light, butt kicks to second light, bear crawl to third light, crab walk to final light.

    Mosey to the front of the zoo for some low slow dirty mac deuce. After each set of exercises we ran a lap to magazine street and back. Tclaps to G-Spot and El wire who led the way on most of these. Also to Jadeveon and Flaming Lips who blew by me on every lap!

    First Round

    Low Slow Merkin x 12

    Low Slow Squat x 15

    Low Slow Peter Parker x 24

    Second Round

    Low Slow Incline Merkin x 12

    Low Slow Bulgarian Split Lunge x 12 each side

    Low Slow Peter Parker x 24

    Third Round

    Low Slow Decline Merkin x 12

    Low Slow Dips x 20

    Low Slow J-Lo x 24

    Fourth Round

    Low Slow Carolina Dry Docks x 12

    Low Slow Monkey Humpers x 24

    Low Slow Freddy Mercury x 24

    Mosey to the pull up bars. Split up into 4 groups. Ten pullups was the count. Other groups were Plank Jacks, LBC’s, and Shoulder Taps.

    After a time check of 6:11 we stayed where we were and squeezed in some Mary:

    Russian Twist x 20

    Dying Cockroach x 20

    Box Cutters x 20

    Fast as you can (or want to) run back to the flag. Count off & Namorama. Announcements to sign up for Iron Pax challenge. Prayers for Jadeveon’s mom as she deals with the loss of two parents. Thank you Lord for the opportunity to lead!

  • Sunday Funday

    At 6:28, only YHC was present for Sweaty Bells. YHC was ready to give himself a good beatdown. At 6:30, Squeal made his Sweaty Bells debut. At 6:33, Jingle Vader rolled up. Then at 6:36, Seaman was our final PAX on this Sunday showdown. Needless to say, only Squeal heard YHC’s disclaimer.

    Warm-ups

    SSHs x 20 IC, Arm Circles (both directions) x 10 IC (thank goodness we did this before Seaman showed up), Toe Touches x 15 IC, MCs x 20 IC, Peter Parker x 20 IC, Parker Peter x 20 IC.

    Thang 1

    Low Slow Squats x 15 IC, Shoulder Presses x 10 IC, Curls x 15 IC, Manmakers x 5 OYO, Kettle Bell Swings x 15 OYO. PAX then lunge walked with the bell to the base of the Hill and did the following exercises:

    Ran over the hill with the bell

    10 shoulder presses OYO

    Ran back over the hill with the bell

    Curls x 15 IC

    Ran back over the hill with the bell

    Low Slow Squats x 10 OYO

    Ran back over the hill with the bell

    Thrusters x 10 OYO

    Ran back over the hill with the bell.

    Thang 2 – DORA 123

    100 – lunges with the bell

    200 – pulling the bell from right to left and left to right in plank position

    300 – LBCs with the bell

    While the other PAX was running over to the other side of the Hill and back with the kettle bell.

    COT

    Finished few minutes over at 7:18 a.m. since we started a little late with the late arrivals. Always thankful for the opportunity to lead. 4 Strong PAX. 3 out of the 4 PAX made it to PJs for coffeeteria. YHC is not so sure why JV was trimming on his toe nails at PJs. Photo credit – Seaman.

  • Better Late Than Never

    A little behind the times, apologies.

    Run and warm up at bandstand

    Side Straddle hop x 25

    Arm Circles x 10

    Backwards arm circles x 10

    Peter Parker x 20

    Parker Peter x 20

    Run down alley to Track

    Jog/Sprint alternating between the running men to Row Bars

    @Bars:

    4 Groups:

    10 Burpees: Count

    Jump Lunges

    LBCs

    Rows

    2 Line Indian Run To fountain

    Box Jumps x 15

    Dips x 15

    Right and Left Leg Power Ups x 20 each

    Jack Webb’s ascending to 10

    2 Line Indian Run to Pull-up Bars

    @Bars: 4 groups

    Murkins 15 count

    Dying Cockroach

    Pull-ups

    Hello Dolly

    Run to flag, Brushburn Named.

  • Rooster wants in

    I was about to go to bed on Tuesday night but I decided to check the Q in the AM and man was I disappointed to see that no one had signed up yet. So I took the Q and planned a run free beatdown in prep for the Gnarly Nutria later that night.

    The Humidity was ridiculous today.

    Jogged us over to the bandstand. Here we did a warmup SSH x 20, Lunges forward and backward x 20, Peters x 20, Merks x 15, Mtn CLimbers x 20, and Imp Walker Squats x 21

    Then we jogged over to the row bars.

    At the row bars we did Row x 20 as the count: other stations Burpees, Dying Roaches

    Then we hustled back to the bandstand. Here the rooster made his presence known. Lots of good mornings from that guy. We definitely wanted in on the circle. I wanted to save my legs for the Gnarly Nutria so we focused on core.

    PLANK O RAMA: 40 secs on the clock – 12 sec break I used a clock timer instead of counting cadence…Regular, Shoulder Taps, ABC Plank Jacks, Toe Touch, Parker Peters, Bear Crawl Jump, Plank Walk Reg, Glute Bridge with Leg Raises, Elbow Plank Punch, JLOS

    MARY: Again I used the clock to keep time on the activities. Hip Dips Left and Right, Fire Hydrant, Donkey Kick, Y T W, LBT, Bow to Superman, Russian Twist, Knees up with rotation, Full Dead Bug, Slow Bicycle O Mary, Low Country Crab

    We had just a few min left so we went to the benches: Dips, Delcine Toe Taps, and Bulgarian Slpit lunge L/R.

    Then we moseyed back to the flag – still getting heckled by Rooster.

    11 PAX in prep for the Gnarly Nutria!

  • Gnarly Nutria IV The Uptown Funk

    Gnarly Nutria IV The Uptown Funk

    YHC began Wednesday morning like any other Wednesday morning with a quality 45 minute beatdown at Popeyes (this Wednesday led by the always dangerous Darkwing Duck). YHC’s thoughts quickly turned to the Gnarly Nutria as a nutria was spotted by Hokie Pokey running in the grass near the Pax. YHC took this as a strong omen for an upcoming victory for the World. The native nutria had come out from its hole to bless the World on the morning of the Gnarly Nutria.

    YHC’s confidence continued to grow as he arrived at the Gnarly Nutria to see members of the World surrounding him as the World came out in force. Surely the World would continue their winning streak and extend their dominance over the Uptowners on their home turf. Reluctant Yankee shouted out the rules and scoring system and led the racers to the starting line.

    A record 91 men lined up for the 4th running of the Gnarly Nutria. 51 for the World. 28 for the Uptowners. 12 for the Northshore. After an odd 2 minute countdown, the runners were off in the humidity and the heat for 5.4 miles of sweaty, stupid joy.

    As YHC rounded the first turn of the Gnarly Nutria with Tua and Heisenberg by his side, he his extreme confidence in a victory began to fade and he knew the world might be in trouble in spite of their superior numbers. A mass of Uptowners burst forward past him with a speed the World would be unable to match.

    Then the funk hit. YHC doesn’t want to know what the Uptowners are doing in their fabled Audubon park but the stink of the park was strong last night and surely slowed down the time of the World and the NorthShore who aren’t accustomed to the Uptown Funk.

    Flatline can hold his head high and claim the title “Fastest Man in F3NOLA” for the next 12 months. Flatline finished the Gnarly Nutria IV in a blistering fast 33 minutes. ESPN8 came in second with 35 minutes. In-Time came in third with a time of 38 minutes. Mulligan finished fourth with 39 minutes and Isobar rounded out the top 5 with 39 minutes and 40 seconds.

    4 of the top 5 were Uptowners with In-Time the top finisher for the NorthShore and Shuffles coming in 7th with the top place for the World. Thanks to their domination in speed, the Uptowners overcame the World’s superior numbers.

    The Uptowners won Gnarly Nutria IV with 326 points.

    The World came in second with 260 points

    Northshore came in third with a respectable 127 points coming from only 12 runners.

    Tripleshift wins the award for most significant run of the night as he rucksaked the race in honor of Terabyte who went to be with his Savior, Jesus Christ earlier this year.

    Bogey wins the award for most beautiful face of the night. Thanks for keeping score and being the pretty face waiting for us at the finish line.

    The After Party

    The Pax of 91 – 5 gathered together for post-race Name-O-Rama and the announcements of the winner and top finishers. The Pax began with a moment of silence and prayer thanking God for Terabyte and the role he played in F3NOLA.

    Followed by a far too long Counterama, followed by a far too long Name-O-Rama, the Pax named 9 FNGs. I am guessing that is a new F3NOLA FNG record. Welcome to Mallrats, Bangs, Johnny Football, Polaroid, Mumbles, Body Shots, Incandescent, Apollo, and Hot Pants.

    The Pax gathered together for the infamous sweaty ball-o-man as YHC closed the Pax out in prayer thanking God for the evening and asking Him to use F3 to impact the lives of more men in NOLA. F3 means so much to all of us and may we not hog and hide the friendship, accountability, and growth we have received in F3. Continue to find those men at your work, neighborhood, and in your families who are isolated and struggling. The average American man has less than one friend. YHC has 91. You have 91. Pass this friendship on to others.

    Your Humble Correspondent,

    Rev Sox

    The Results

    1. Flatline
    2. ESPN8
    3. In Time
    4. Mulligan
    5. Isobar
    6. Waterpik
    7. Shuffles
    8. Turbo Tax
    9. Cavalier
    10. Mahatma-Ice
    11. Screw Top
    12. Cowbell
    13. Tinkles
    14. Saban
    15. Fetch
    16. Baby Bjorn
    17. FNG Alex
    18. El Guapo
    19. Sea Biscuit
    20. Sandbar
    21. Rudy
    22. Ya Mom’n Dem
    23. 86
    24. Shorty
    25. SOGO
    26. Jadaveon
    27. Two Yutes
    28. FNG Deano?
    29. Backdraft
    30. Jesus Juice
    31. Nip Tuck
    32. FNG
    33. Heisenberg
    34. Speedy Gonzalez
    35. Quarter Pipe
    36. Bartman
    37. Rev Sox
    38. Tua
    39. FNG
    40. Shooter
    41. FNG
    42. Pai Gow
    43. Amnesia
    44. Bongo
    45. FracSac
    46. Ocho
    47. FNG
    48. Einstein
    49. Nine Lives
    50. Kuch
    51. Kiss
    52. Tool
    53. Baywatch
    54. Gideon
    55. Chewy
    56. Reluctant Yankee
    57. Gumby
    58. FNG
    59. PoBoy
    60. Woz
    61. FNG
    62. FNG
    63. War Eagle
    64. Tanner
    65. FNG
    66. Hawg
    67. Surge
    68. Chowda
    69. Chips
    70. Darkwing Duck
    71. Hokey Pokey
    72. Triple Shift
    73. Jose 10k
    74. Bushwacker
    75. Brown Bag
    76. Earmuffs
    77. Squeal
    78. Moist
    79. DaParish
    80. Uncle Si
    81. Colonial
    82. Mambi
    83. Short Bus
    84. Left Eye
    85. King Kong
    86. Amnesty
    87. Seaman
    88. Cash Bar
    89. Gold Bar
    90. FNG
    91. FNG

  • Braving the Mountain through the Harsh Mist and Drizzle

    Although lightning and thunder was forecast for Friday morning, the city of New Orleans was lucky to avoid the worst, especially after Wednesday. So 31 PAX gathered on a gloomy, humid, damp Friday morning intent on running some ramps in a parking lot for no reason other than the fact it’s hard.

    A brief, yet still somewhat rambling disclaimer was given, and at 5:30 we set off to get after it.

    Warm-up

    Mosey up St. Charles and back down to grassy area in front of Tulane for a quick warm-up of

    • SSHx20
    • ISWx20
    • Peter Parker Peter x20 each
    • Arm Circles 10/10
    • 10 burpees OYO to clear our heads of the backwards counting that always throws YHC off.

    Mosey to the base of the Mountain for

    • 10 Merkins I/C, sprint one ramp, mosey one ramp
    • 10 Burpees OYO, sprint one ramp, mosey one ramp
    • 10 8-count bodybuilders OYO, sprint one ramp, mosey one ramp
    • 10 angle grinders I/C, sprint one ramp, mosey one ramp
    • Bernie Sanders one ramp, mosey one ramp

    When we arrived at the top, it was a bit damp for the work we needed to do, so we headed down a level for some Catch Me if You Can in 3 rounds and 3 lines to keep it moving:

    • Rd 1: Squats while everyone else holds Al Gore; (when the person in front of you hits 5, you start, at 10, you run down a ramp and back up the stairs and back in line)
    • Rd 2: jump squats
    • Rd 3: jump lunges

    Next, a little tabata for fun. Nothing quite gets the heart rate up like some high intensity tabata. 25 on/10 off. 8 exercises, crowd choice. We ended up doing:

    • flutter kicks
    • Box cutters
    • Burpees
    • 8 count bodybuilders
    • merkins
    • LBC’s
    • 2 other exercises I cannot remember

    The rule was, if you don’t remember the exercise you suggested when it’s up, then we do burpees. Incidentally and unrelated, everyone remembered his exercise.

    Finally, some Mary to seal the deal. 5 exercises

    • American Hammers (FracSac)
    • Leg raises (King Kong)
    • 3 exercises by YHC I cannot remember

    Mosey back to the Flag and arrive exactly at 6:15… or you know, right around that time. COT, name-o-rama, and a prayer of thanks. Thanks for letting this lakeview pax lead the uptown workout.