F3 New Orleans

Tag: The Birdcage

  • Early Bird / Iron PAX Week 3

    7 brave PAX ventured into the windy gloom this morning to tackle week 3 of the Iron PAX Challenge: https://f3greenwood.com/2020/09/13/2020-ironpax-challenge-week-3-keep-it-simple-stupid/

    Shit got real very quickly, and I didn’t feel like I was missing out on the 100 merkins to start. Fast forward to the end – less than :45 across the board – and I’m proud of the group for pushing through. Final times:

    Bieber – 33:45
    Angies List – 37:44
    Sandbar – 38:44
    Chowda – 40:45
    Pop-a-lock – 41:50
    Quincy – 44:50
    Jingle Vader – 46:19

    See y’all Friday at Pontiff to get my very own Iron PAX beatdown.

  • No running, but heavy breathing.

    Where’s the Q? Who’s the Q? Mass chaos, so YHC stepped up. Mosey around the clubhouse parking lot to the Stern Music Stand.

    1st Circle of Pain: SSHs 20x IC, Low Slow Squats 20x IC, Squat Pulses 20x IC, Hill Billies 20x IC, Grass Grabbers 20x IC, Parker Peters 20x IC, Low Merkins 20x IC, Self Love 20x IC.

    2nd Circle of Pain: mosey behind to Stern Music Stand to disturb the ducklings: Rocky Balboa 20xIC, Incline Merkins 20xIC, Step Hops 20xIC, Merkins 20xIC, Lunges 20xIC, Shoulder Taps 20xIC, Russian Twists 50 (that is, fifty) xIC.

    Another lap around the club house parking lot back to the shelter for the 3rd Circle of Pain: 10 box jumps OYO, dips 20xIC, Right Leg Step Ups 20xIC, Incline Merkins 20xIC, Left Leg Step Ups 20xIC, Shoulder Taps 20xIC, People’s Chair for roughly a minute, Right Leg Power Ups 20xIC, Decline Merkins 10xIC (YHC gassed out), Left Leg Power Ups 20xIC, five final box jumps.

    Mosey to the grass (or not) for a Circle of Mary: LBCs 20xIC, Dying Cockroaches 20xIC, Flutter Kicks 20xIC, Freddy Mercurys 20xIC, Hello Dollys 20xIC, J Los 20xIC, Ys 20xIC, Ts 20xIC and Ws 20xIC. Finish off with 10 burpees.

    Mosey back to the Virtual Flag. Count Off, Name-O-Rama, prayers for Brown Bag and his family, COT. Thanks for letting YHC lead.

  • Bringing the Thunder

    13 PAX braved the feels like temp of 93 degrees and the threat of storms this morning at the Birdcage. We were lucky to avoid the torrential downpours that immediately followed our COT, and I thoroughly kicked my own ass during this beatdown. Hats off to my fellow F3 brothers who pushed me to the brink today.

    The Warmup…Short Mosey to an Open Field (not the best idea surrounded by lightning, but what the heck), SSH X 20, Windmill X 10, Imperial Walkers X 20, Grassgrabbers X 10, Imperial Walkers X 20, Mountain Climbers X 20, Peter Parkers X 20.

    Short socially distanced mosey to the Zoo parking lot where we began a routine of Some Merkins, Core, Legs, Run around the parking lot…Repeat

    1. Merkins X 11 IC, LBC X 20 IC, Squats X 20 OYO, Run a lap
    2. Merkins X 12 IC, Dying Cockroach X 20 IC, Bonnie Blair X 20 OYO, Run a lap
    3. Merkins X 13 IC, Real Freddie Mercury X 20 IC, Imp Walker Squat X 20 OYO, Run
    4. Merkins X 14 IC, Flutterkicks X 20 IC, Side Lunge (10 each side) X 20 OYO, Run.

    The original plan was to repeat this with some variation on rep count, but the ominous skies provoked a Mosey back near the shelter. It was there, in honor of the conditions that we summoned Captain Thor.

    • The Captain Thor: Exercise OYO, but start as a group at the beginning of each round.
    • 1 Big Boy Sit Up, 4 American Hammer (2 is 1), 5 Merkins,
    • 2 BBSU, 8 AH, 5 Merkins
    • 3 BBSU, 12 AH, 5 Merks
    • 4, 16, 5
    • 5, 20, 5
    • 6, 24, 5
    • 7, 28, 5
    • 8, 32, 5

    With a little over 5 minutes left I called on some old fashioned burpees.

    • As many Burpees as you can in 30 seconds, followed by 1 minute of rest X 2
    • As many Burpees as you can in 20 seconds, followed by 1 minute of rest X 2

    Back to the flag, 30 seconds of plank until time. Count o Rama, Name o Rama, Soc Dist BOM and COT.

    Thanks again for providing me the opportunity to lead. I swear every Q I’ve had I end up doing more than I bargained for, and more than I thought myself capable of. I guess that’s the thing about Leading…you dig into yourself in a way that you didn’t think possible. So, it should stand to reason that stepping up to lead in our community (no matter how small) will afford us the same opportunity…finding out just how much you have inside of you, and realizing there’s a lot more than meets the eye. As we all reflect, discuss, and reflect some more about the current circumstances I just urge us to keep prepping ourselves by becoming the best version of ourselves everyday. The chance to rise to the occasion will present itself, and when it does…How will it find you?

    Thanks and see you in the gloom.

  • PRE BLAST: Sponsored by Urban South

    BEATDOWN SPONSORED BY URBAN SOUTH: Pre-Blast

    Warm up:  SSH X 20, Imp Walker x 20, Mtn Climbers, x 20  Lunges L and R x 20

    10 8 count Body Builders

    MERK session aka:  Who Dat Ale.

    12 In Cadence Merk Diamond, Merk Stagger Left, Stagger Right, Merk Wide

    10 8 Count Body Builders (20)

    BACK SESSION:  HOLY ROLLERS

    Superman to Bow 10 times

    T W Y –s x 20   (In Cadence)

    Bird Dogs

    Bridge/Wife Pleasers

    One leg Wife Pleasers L/R

    Shoulder Taps

    10 8 Count Body Builders (30)

    PLANK SESSION:    2nd Set  It’s a pilsner –my favorite

    Plank Jacks

    Taps

    Plank Walks

    Hand to Foot Planks

    JLOs

    Mat Jumps

    Peter Parkers

    Parker Peters

    10 8 Count Body  Builders (40)

    FINALE:  MONSTER MARY – AKA PARADISE PARK   45 secs on 15 off

    LBC

    LBT

    Roaches

    Bugs

    Hello Dolly

    Flutter

    Rosalitas

    Iron Cross

    Freddie Mercury

    Low Country Crab

    Donkey Kicks

    Carolina Dry Docks

    Russian Twist

    Lunges Forward and Backward

    Lunges Sideways Left and Right

    8 Count Body Builders (50) *I want to finish with this activity

    WORST CASE SCENARIO:  If we finish early I plan on finishing with Jack Webb *Cinnamon Toast Crunch Sout

  • Birdcage and the labrynth

    Man I am writing this on 3/15 but the innocence of 3/4 seems so long ago – so pre-corona. That was good times.

    I had a big PAX for this beatdown.

    Ran us over the field in front of the zoo.

    At the zoo – we did the normal warmup – SSH x 20, Imp Walker squats x 20, merks x 20, and Mtn climbers x 20.

    Ran to the audubon park – we did a circle of core. All abs.

    Peter Parkers, Parker Peters, Mat Jumps, walking plank and some monkey humpers.

    Ran to the soccer field. Lined up and did some cardio sprints.

    Sprints, jogs, grape vine, high knees, butt kicks, walking dead, etc.

    Ran to the labyrnth – long run with ping pong back to the 6.

    At the labyrnth did some bench work! Dips, step ups bulgarian splits.

    Back to the flag for some Plank o Rama

  • Kotter Q

    YHC’s first Q in over a year was on a nice chilly morning. There was a good plan in place to keep the Pax warm. At 05:30 the disclaimer was given and off we went 26 strong.
    First a quick lap past the clubhouse and over to a nice patch of grass near the bandstand to get the juices flowing: Mountain Climber, Peter Parker, Plankjack, Parker Peter, Plank Walk all x 20 IC.

    Mosey to the bandstand for the Dirty McDeuce: complete 4 sets (arms,abs,legs IC x 15), then run a lap between each through the oaks and around the road approx. .25/ mile.
    Set 1: Merkin, Monkey Humper, Russian Twist. Set 2: Left Staggered Merkin, Squat, Real Freddie. Set 3: Right Staggered Merkin, Lunge, LBC. Set 4: Wide Merkin(Larry Craig), Low Slow Squat, Flutter Kick.

    Mosey to the shelter and pick a partner. One partner exercises and the other takes a lap through the oaks and around, then flapjack. Left Leg Step Ups, Dips,Right Leg Step Ups, Dips.

    Mosey back to the flag for a quick plank and then COT with shout-out by YHC.
    Great to be back in the groove with y’all! Looking forward to a healthy 2020.

    Good Times!

    As you may have noticed, there is no list of the Pax… Evidently my phone died while recording, a la JV. If you were there, you know who you are. Thanks for being in that number!

  • 200th Beatdown in 2019!

    21 brave PAX joined YHC on a chilly, windy Wednesday. The temp read 40 degrees F on the dashboard, but it felt colder because of the windchill. Needless to say, it was cold! Today was YHC’s 200th F3 beatdown in 2019. After 2018, YHC set his goal to post 200 times in 2019….. looking like YHC has some room to spare with couple more weeks left in 2019.

    The PAX warmed up with a lap around the parking lot by the Audubon Clubhouse to the Bandstand. In front of the Bandstand, the PAX did the following warm-up exercises in cadence:

    SSHs x 20

    Imperial Walkers x 20

    Self Love x 10

    Windmills x 10

    Peter Parkers x 15

    MCs x 15

    Parker Peters x 15

    The PAX then jogged through the Oak Alley towards the track, did 10 burpees on your own and moseyed back to the shelter.

    To dedicate YHC’s 200th beatdown, YHC decided to do Dora 2, 2, 2. Partnered up. While one PAX was doing the exercises, the other PAX ran from the shelter through the Oak Alley to the track and back.

    200 – steps-up

    200 – declined shoulder taps

    200 – LBCs

    Upon completion – El Wire gave the PAX a 20 seconds count. Picked a different partner and did another Dora 2, 2, 2. with the following exercises:

    200 – air squats

    200 – inclined merkins

    200 – hello dolly

    Round of Mary

    The Pax stayed at the shelter and did the following exercises in cadence:

    Dying Cockroach x 15

    Flutterkicks x 20

    American Hammer x 15

    Moseyed back to the flag with some COT. I am very grateful to be able to workout with the PAX on a regular basis. Never take it for granted. I set my goal in December 2018 that I will try my best to participate 200 F3 workouts in 2019. Blessed with minor injuries and I was still able to achieve this goal. This is only possible because of the PAX. I could never do this on my own. I ended up posting 206 times in 2019. Thank You PAX and I hope to do this for a very long time. Happy 2020!!! SYITG.

    King Kong

  • Can you hear me now? A.K.A. Sprints

    Started the morning off with a tour of the clubhouse parking lot and ended up in front of the bandstand. Circled up for the following.

    • 40 X SSH
    • 20 X Smurf Jacks
    • 20 X Imperial Walker Squats
    • 20 X Mountain Climber
    • 20 X Peter Parkers
    • A couple minutes of plank stretches

    Next we moseyed 10 feet to the edge of Oak Alley for some sprints. All PAX sprinted to the track. The first and last one there got to choose an exercise to do a 20 count of. Next we sprinted the long way, through the parking lot, back to the bandstand and repeated the first and last 20 counts. Repeated the whole thing one more time.

    Really seemed like everyone was enjoying Oak Alley so we did BLIMPS starting at the first light. Started with 5 burpees and increased by 5 each time. Oh and we also bear crawled between each light post.

    After the BLIMPS we sprinted back to the bandstand for another set of first and last 20 counts.

    Next we headed to the pavilion for the following.

    • 20 X RLS
    • 20 X DIPS
    • 20 X LLS
    • 20 X DIPS (Thanks Angie for insisting we finished)

    Finally headed back to the flag for a 10 count of Jack Webbs. I tried to stop at 8 but the PAX wasn’t having it. Thanks for keeping me honest everyone.

    Finished up with a couple minutes or Mary and then name-O-rama/COT

  • Welcome Blue Suede from Omaha

    Woke up with time to spare on this very humid 75 degree pre-Thanksgiving day. I posted full of gratitude for this group that gets me up and moving in the GLOOM. Blue Suede who is from Omaha but eats turkey in Mississippi drove an hour to post with us so that crazy dude woke up at 4am! Tclaps.

    Ran to the big field across from the zoo for COP 1:

    9 lives has a jacked up back so I took his Q last night. Started with SSH, Imp Squats, Plank Walk, Mtn Climbers, and Monkey Humpers x 20

    Ran to the FLY. At the curbs we did Merks around the CLOCK – counterclockwise. x 10 Had to stop before the hill – the soupy gloom made me worried that I would lose the 6.

    Ran to the Hill

    At the hill we did 20 shoulder taps, over hill 18 plank jacks, 16 taps, 14 jacks until the first PAX (BLUE SUEDE) finished. That dude can hustle.

    Ran to the FLY beach and did a quick Q school.

    Popalock did SSH, Tender did IMP walkers, Bacchus did Hillbillies, and False Start did arm circles. We let Seaman finish us off with backwards arm circles.

    Ran to the Audubon statue. Did a loop, flutter kicks for the six, ran a second loop did plank jacks for the 6.

    Moseyed to the field for some MARY. We did LOW COUNTRY CRAB, NOLAN RYANS, Plank Toe Taps and YTWs. Moseyed back to the FLAG. At the FLAG we did Monkey Humpers for a minute to finish off the beatdown!

    COT: Prayed for something for which we are grateful. Each pax named something.

  • Breakin’ 60

    So, YHC stepped outside in the gloomy gloom noting how crisp the morning was.  Would the PAX appreciate the Beatdown ahead of them?  Should YHC dial it back?  Well, as the PAX gathered at the Flag at 5:30 AM, Reluctant Yankee made it clear that the temps had gotten into the 50’s for the first time this F3 Fall season.  Decision made, no humid, unseasonably warm weather for the PAX to complain about.  The Beatdown will continue as originally planned.  Thank you Yankee!  No FNG’s but we do have a brother from F3 Wilmington, Flying Wasp, visiting.  Welcome and how did you get such a cool name?  Sounds like a superhero to me.  Off we go!!!

    Warm Up on Kick Ball Fields

    Line up in a single-file row shoulder to shoulder for:

    • Alternating Open Gates till Q yells halt
    • Imperial Walkers
    • Toy Soldiers/Kim Jong Un’s till Q yells halt
    • Self-Love
    • High Knees to Q yells halt
    • Hillbillies

    Thing 1

    Mosey to Base of Hill for Everest/Merkin combo:

    • Merkins with right leg up IC X15
    • Everest (Alternating Lunge Walks with squat in between) up the hill alternating lunge with squat in middle.  Run Down
    • Merkins with left leg up IC X15
    • Everest up the hill run down
    • Wide Merkins IC X15

    Thing 2

    Mosey to PIMP station for Route 66:

    Starting at first running man by PIMP station:

    • Body Bag Builders starting at 1 Body Builder with Plank Jack/Mountain Climber/Merkin upping 1 rep at each succeeding running man up to 11 Benches for a total of 66 reps.

    Complete core exercises, crunchy frogs, flutter kicks, and Peter Parkers all in cadence while we wait for the Six.

    Thing 3

    Mosey to Shelter for red hot chili pepper:

    • Right Leg Step Ups x 16; Incline Merkins x 12; Left Leg Step Ups x 16; Decline Merkins x 12
    • Right Leg Step Ups x 12; Incline Merkins x 8; Left Leg Step Ups x 12; Decline Merkins x 8

    We are done!  Count-off, name-o-rama, announcements, prayer.

    Thanks for letting me lead!