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.
The idea of striving to become the best version of one’s self daily is not a new concept. Embarking on that goal through F3 Beatdowns takes that idea to another level. Every breath I take in a Beatdown is partnered with a sense of humility and camaraderie that I have not experienced elsewhere. The opportunity to Q this Beatdown at the Birdcage was something I embraced, and I hope the 24 PAX enjoyed it.
Quick welcome, disclaimer, and we were off…
After a brief mosey, the warm-up:
SSH X 20
Windmill X 20
Grassgrabbers X 20
Hillbilly X 20
Merkin Ring of Fire (hold in plank while PAX to right does 10 merks, next PAX starts on 5 count…repeat until back to start)
We then moseyed to a nice paved area for some pre-thang plyos:
Shuffle Right/Shuffle Left X 30 yards, jog back to start
Karaoke Right/Karaoke Left X 30 yards, jog back to start
Backwards X 15 yards/Turn and Sprint X 15 jog back to start
Sprint X 30, mosey to James J Audubon Statue
The Thang:
Partner up for some BLIMPS (5, 10, 15, 20, 25, 30) with a “Catch me if you Can” Twist
Partner 1 completes the first exercise (5 Burpees) while Partner 2 jogs away down the driveway. When Partner 1 completes the reps he sprints to catch up with Partner 2. Partner 2 then knocks out 5 burpees while Partner 1 keeps moving down the driveway. Essentially we are adding some sprints and jogs to the whole BLIMPS routine.
Lunges X 10 (2 is 1), Imperial Walkers X 15 (2 is 1), Merkins X 20, Plankjacks X 25, and Squats X 30
Awesome job by everyone!
We then followed that up with some step work on the ledge:
Right Leg Step up IC X 10
Right Leg Power Up X 10 IC
Left Leg Power Up X 10 IC
Left Left Step Up IC X 10
Legs burning, we knocked out some more sprints:
In groups of 5 across the driveway…
5 merkins followed by a sprint. 4 reps of that and we were on the move again…
A little mary (LBCs, Penguins, Real Freddie Mercs) then back to the hammer…
We were a minute early so we planked until 6:15.
Count off, name-o-rama, sweaty ball o man, and my 2nd q was in the books. What an honor to sweat and work alongside these men. My fitness tracker said 2.89 miles done…not bad with two weeks left until the Gnarly Nutria.
Few uptowners traveled the 2 miles outside of their home radius. Therefore, most never had the chance to experience the H8 on the other side of the world. F3 Nola even designed a mudgear shirt with an “H8” logo on the back. Uptown deserves to have its own challenge called the “69ers.” YHC remembers that Tool Q’ed a Mini H8 with 4 laps as a practice run for the actual H8 with 8 laps. It’s called 69ers because a practice workout will have 6 laps. When it’s time for the actual challenge, it will be 9 laps. More importantly, the laps are in figure 9 or upside down 6 route. Today, YHC only has time to Q a 6 laps practice run for the very first introduction. Hopefully in a few months, YHC will bring this challenge on with 9 laps. The goal is to finish the 9 laps within 30-32 minutes. Three figure 9 laps equal to approximately 1.25 miles. Therefore, 6 and 9 laps will be about 2.5 and 3.75 miles, respectively. Maybe one day, we can all have a mudgear shirt with a “69” logo on the back. I’m sure it will be an hot item. Just imagine Gabrielle with his tight-fit mud gear with “Gabby & 69” on his back.
Warm-up 19 brave PAX showed up this morning not knowing that they were about to get a piece of the “6” of the 69ers. Quick disclaimer and moseyed to the parking lot in front of Audubon Zoo with the following exercises:
Toe Touches x 10 IC
SSHs x 20 IC
forward arm circles x 10 IC
reverse arm circles x 10 IC
Hill Billies x 20 IC
Mountain Climbers x 20 IC
Introduction of the 69ers
Lap 1 – Start at point A with 6 hand-release burpees (Hurpees). Run towards Magazine Street and make a U-Turn back towards Point B. At point B – 6 more hurpees, then bear crawl for about 15 yards to point C. Then mosey back to point A. Lap 2 – same route except with 5 Hurpees at point A and B. Lap 3 with 4 Hurpees at point A and B…. you get the idea. At the last lap 6, finish with 1 hurpees and the run. Total distance for the 6 laps is about 2.5 miles. The goal was to finish the race under 20 minutes. T-claps to Beiber being the only one finishing under the 20 minutes at about 19.5 minutes. Also T-Claps to Douille and Tinkles finishing 2nd and 3rd. Tinkles finished right under 22 minutes.
While waiting on the “6” (how fitting), PAX did rocky balboa x 20 IC. Then the PAX headed to the grass field in front of the Zoo and did a round of Mary with the following exercises:
LBCs x 20 IC Hello Dolly x 20 IC Dying Cockroach x 20 IC
Moseyed back to the flag for COT. During the run back, few PAX were asking YHC what’s an “H8?” Hopefully, in a couple of months, YHC will challenge not just Uptowners but all PAX to come to Uptown for the 69ers challenge (9 laps within 30-32 minutes mark). Once again, I am always grateful to workout with my F3 brothers. Thanks again for the opportunity to lead. SYITG.
I figured I would try something a little different. I’m pretty sure this could be the longest partner run in F3 Nola history. We need the reps though and no place like the home field to start working on some race day prep. As fortune had it all in attendance were from Team Uptown! Sorry world!
Disclaimer and let’s stay here for a warm up.
SSH IC x 25
Windmills IC x 20
Forward arm circle IC x 15
Classic Seaman IC x 15
Divide into two groups. 5k pace less than 9:00 and greater than 9:00. Grab a partner form the other group. You’ll see little of this guy today!
Partner run with the running partner doing a loop around the park, approximately 1.8 miles. The at home partner will repeat BLIMPS plus 35 LBC plus 5 pull ups until their partner returns.
Not to divulge their identity but a couple of pax killed their loop! All did well. As the groups finished there was time to catch some voluntary Mary plus some merkin ring of fire. Times up!
Count off, namorama, FNG naming, COT. Welcome Sediment, environmental engineering, and Guts who hails from F3 Winston Salem and now calls NOLA home.
Ah yes, summer is almost here? Ok it’s here. As YHC walked up to the AO this morning, YHC wondered how his planned beatdown would go with the warm, sticky morning that the PAX were met with. More on that later…With an introduction and disclaimer the PAX were off.
Mosey to top of Oak
Alley by the track:
Line up in single line across at beginning of Oak Alley for warm-up. All exercises into Q yells Halt
Walking Soldiers aka Kim Jong Un’s or Il’s aka
Supreme Leaders
High Knees
Butt Kicks
Carioca Right then Left
Circle up for
additional warm-up:
Forward Arm Circles I/C X20
Reverse Arm Circles I/C X20
Imperial Walkers I/C X20
Mosey to Shelter for:
The Cooper
10 Burpees
10 Squats
10 Merkins
Lap around back to shelter
Reduce by 1 each round until finished. For those who finish early, continue back up
starting at 1.
Just as we started, here came the sun! Let’s pump up the heat and humidity. PAX are not gonna be happy. Sure enough somewhere around half way or
two-thirds through Nip/Tuck started dropping F-bombs. Other assorted mumblegriping heard as
well. My job is done.
For those counting, that was 55 Burpees, 55 Squats, 55
Merkins (or 110 if you count the Burpees) and 10 laps (approx. 400 meters
each). This is not counting those fast
few that finished and started going back up the ladder. It was about 30 minutes of continuous
beatdown with no rest in 80 degree
heat and 90+% humidity. Well done PAX, well done.
As a side note, proud of the PAX for the several F3 brothers
who ran with Medulla for his final lap.
That’s what Brotherhood is all about PAX.
Next mosey back to Flag….just kidding!
Mosey to Lagoon by
Bandstand for Over the Hill and Far Away
Dips X20 Over the Bandstand and Back (SSH while you wait for Six)
Incline Merkins X20 Over the Bandstand and Back (SSH while you wait for Six)
Flutter Kicks IC X20 Over the Bandstand and Back (SSH while you wait for Six)
Mosey Back to Flag
Count-off, Name-o-rama, Announcements, Intentions and Prayer
It’s my birthday week so indulge me and let me do what I want with this beatdown. 70 degrees cool and beautiful outside. Showed up with my bucket of baseballs, and a frisbee. The pre-beatdown chatter focused on the Bourbon Rodeo on Monday night – total FOMO from me. I had a great B-Day with the fam but totally jealous of the food and booze beatdown hosted by Sandbar, Squeal, and 86.
Started off with grabbing some baseballs out of the bucket. We ran to the parking lot in front of the zoo. SSH x 20. Imp Walkers x 20 and Morning Glories x 10. Drop your ball and run to Audubon Statue.
At Audubon we did around the clock merks x 15 at 3,6,9,and 12 – That means inclined merks, right arm raised merks, decline merks, left arm raised merks.
Drop the ball and run to the FLY beach playing Rarajapari with partner – only rule is that you can’t kick the ball twice.
At the FLY beach we did Monkey Humpers x 20 and Mtn Climbers x 20
Drop your ball and run the big hill with your partner and your ball – finish by kicking your ball over the hill.
At the FIELD we played Ultimate Frisbee. We divided teams based on F3 shirts. 2 burpees for a change of possession. 7 burpees for a score. Final score was 7-3. So my team did 49 burpees and the bad guys in F3 shirts who enjoy ruining birthdays did a mere 21 burpees. Not including turn overs.
Some observations–Angie’s List is the Honey Badger of ultimate – knocking frisbees out of peoples hands with reckless abandon, Bones used to play professional ultimate – he even knew the correct terms for different plays,etc. If you ever need a ringer call Bones. Nip Tuck has a ridiculous wingspan – he was pulling out some crazy plastic man long arm catches. Peaches can sail a frisbee – his first kick off was two football fields away–guess I made the field too small for him, G-Spot has Drew Brees like accuracy with the frisbee – he landed 2 kickoffs on the goal line, Quarterpipe also may have played ultimate in Division 1 – punk, King Kong got attacked by the wet grass monster – I hope your knee and your groin are OK, he is not afraid to dive and finally Wipeout is a post up beast. Just throw it up in the air and he will come down with it. Nice TD. Sorry to the guys who didn’t get a mention.
Rarajapari back to Audubon Statue. At the Statue LBCs while you wait. Also had a minute for Low Country Crab x 20. It wouldn’t have been my beatdown without them.
Finally back to the FLAG with some Rarajapari. Careful crossing Magazine. Got back 30 sec early so we did MISSION IMPOSSIBLE to finish.
Thanks for allowing me the chance to lead. Always a pleasure. In the prayer I asked everyone to BE THE BACON. Be the thing that people look forward to in everything that you do.
17 PAX managed to meet up on a humid, sunny Wednesday morning. Summer is coming since the Knight King was handled by a teenager. PAX will miss the cool, dry air for the next 6 months. Welcome back – PaceCar from F3 Houston and Hand Grenade from San Antonio. At 6:30, YHC gave his standard disclaimer and off went the PAX.
Warm-ups
Short
mosey to the Band Stand and did the following in cadence:
SSHs
x 20
Windmills
x 10
Grass
Grabber x 10
Self
Love x 10
Hill
Billies x 20
MC
x 20
PAX
did BLIMPS down the Oak Alley. Stopped at each light post and did the
following:
5
Burpees
10
Lunges (2 is 1)
15
Imperial Walkers (2 is 1)
20
Merkins
25
Plank Jacks
30
Squats
Got
back on the running track of Audubon Park and ran to the front of
Audubon Zoo where the PAX normally do DORA.
Relay Race
Partnered
up. YHC stressed this is a team race. While one PAX was resting and
waiting in front of the Zoo, the other PAX was sprinting to the first
light post, did 3 Hand-Release Burpees (Hurpees), and sprint back.
Tag his partner and flap jack where the 2nd PAX ran to the
same first post and did 3 hurpees. This is the sequence of the Relay
Race:
to
the first light post with 3 hurpees
to
the 2nd light post with 30 LBCs
to
the 3rd light post with 3 hurpees
to
the 4th light post with 30 shoulder taps (2 is 1)
to
the first light post with 2 hurpees
to
the 2nd light post with 20 LBCs
to
the 3rd light post with 2 hurpees
to
the 4th light post with 20 shoulder taps (2 is 1)
to
the first light post with 1 hurpees
to
the 2nd light post with 10 LBCs
to
the 3rd light post with 1 hurpees
to
the 4th light post with 10 shoulder taps (2 is 1)
YHC stressed to each PAX to give it all on their sprint because each will get a chance to rest in between and there will be a prize for the first, second, and third place teams – more burpees 🙂 T-claps to Bartman & King Kong, G-Spot & Yankee, and Tinkles & 86 for finishing 1st, 2nd, and 3rd, respectively.
Round of Mary with the help of the PAX
King
Kong – Dying Cockroach x 20 IC
Yankee
– O Dolly
PaceCar
– Monkey Humpers x 25 IC
Quarter
Pipe – Willie Wrecker x 15 IC (Willie Wrecker is BACK!!!)
G-Spot
– Real Freddy x 20 IC
Moseyed
back to the flag at 6:15 a.m.
COT
Count-O-Rama 17 PAX, Name-O-Rama, announcements, intentions. Thank You all again for the opportunity to lead. I am always grateful to be able to workout with the PAX. SYITG
The PAX was reeking of crab boil and peeps, well at least I was. Headed out to Oak Ally after a short mosey for some warm up. (I did count 15 windmills so it was not 100% OYO workout your welcome JV!)
After warm up we lined up at the first set of lights and started with progressive blimps (each light we added an additional blimp exercises until we got to the 6th light) alternating duck walk and running between lights.
Then we circled up for ring of fire holding in Al Gore as the PAX did 5 burpees around the circle.
Second round of ring of fire LBCs while PAX did 10 merkins.
Then to the picnic tables for Dora 1,2,3
50 right and left leg step ups
150 dips
200 Russian twists
While partner ran to the track
Back to Oak Ally 50, 40, 30, 20, 10 LBCs at each light
Then ran back 5, 10, 15, 20, 25 merkins at each light.
Moseyed to the flag for 10 OYO burpees.
Count off, name-o-rama, announcements, intentions and prayer.
