F3 New Orleans

Tag: The Birdcage

  • No Frills, Just Sweat…

    Pre-Thang: Twelve men trickled into the birdcage and promptly took off at 05:30 after the disclaimer and 10 quick Burpees.

    The Thang: Mosey around to golf club house and over to the lawn by the bandstand for a warmup COP: SSH x 25, Imp. Walker x 25, Hillbilly x 25, Peter Parker x 25, Mtn Climber x 25, Parker Peter x 25 and Plank Jack x 25. All in cadence w/ 10 Burpees OYO thrown in the middle.

    Mosey over to the lights: Lunge to first light, Bear Crawl to next, Lunge to next, Crab Crawl to next and plank up.

    Indian Run to the western edge of the park on the fresh new asphalt and gather at the exercise station forming 4 groups. Group 1 = Merkins, Group 2 = Dips, Group 3 = Pull Ups, Group 4 = Burpees x 10, for the count, while the others did AMRAP. Rotate through the cycle x 2.

    Mosey down the cart path back toward the flag w/ a pit stop for Mary: LBC x 52, Russian Twist x 15, Hello Dolly x 25, Real Freddie x 25, Plank Walk x 20. All in cadence.

    Head back to the flag for a Plank-Off to finish off the morning. Hold your plank as long as possible and start w/ LBC’s if you fall out of your plank. (Not sure many pax followed this instruction…)

    COT w/ shout out by YHC

    TClaps to the PAX for grinding through another nasty morning.

    TClaps to Jingle Vader and El Wire for holding on tight during the Plank-Off, but no one could handle Mr. Abs of Steel, RY, who killed it w/ a 3 minute plank! Nice Work!

    Welcome Back Kotter/Bagasse, who took off most of the summer. Good to see you out there!

    Good Times!
    Roots

  • Clockwise, or Counter Clockwise?

    This is the second time writing this – bc it deleted when I tried to publish last time with all of my witty banter and commentary. So this one is a bit more bare bones.

    10 PAX in a relatively cool summer AM.
    Mosey to Soccer Field. COP1
    SSH X 25 Imp Walker Squats x 20, Monkey Humps x 15, LBCs x 25 (enter some witty comeback for JV who commented that Hawg always does 85 of these) and finally Merks x 20.

    Mosey to goalpost where we do Rocketman.
    4 stations. 10 burpees is the count. Other stations were squats, peekaboo pullups, and merks.
    Insert Some interesting commentary here from Seaman about why we Clockwise on the zoo side of Magazine and counter clockwise on the park side…and frankly I never noticed but his observation does seem to be true.

    Mosey to the Audubon statue. Decline Peter Parkers and Hip Slappers x 20 each.
    DORAS 300 Dying Cockroaches. Partner 1 does a .25 mile loop. Partner 2 does the dyin’roach until the pair hit 300.
    Back to the wall for one leg squats x 20 each leg.
    Then a DORA set again. Dips to 200. We had to modify to 150. After 30 dips I was hurting pretty bad so the modify was necessary. Partner 2 did the lap.

    Then we mosey’d past the tomatoes bootcamp for $$ and did some Mary in the Field.
    Here we did LbTwists x 25 (not 85), Ys Ts and Ws x 20 each, and then Vups x 25, and we finished with Hip Dippers x 10 each side.
    Then we hustled back to the FLAG for COT.
    We prayed for Law Enforcement, our city, our country, our state and Tinkles.

    Reminded everyone to make it to City park tonight for the Summer Series Race!

    See you tonight and then Friday in the Gloom!
    RY

  • The Uptown Warm-Up

    YHC decided to throw a bone to all those living outside the wondrous land we call Uptown. Lord knows Metairie can use all the help it can get. So off 13 PAX went in a long twisty loop around park.

    Down the track past some lush trees giving off this nice cooling effect, we circled for the first COP: (Are there trees in Metairie? YHC thought, maybe a dead palm tree on Vets…poor souls)

    SSH x20, PP x20, PP Plank x20, Jumbo Squat Jumps x15, MC x20

    Moseyed to the row bars for a four station rotation x2:

    Rows X15, Ski Jumps, Merkins and Lunges

    Moseyed down to the field across from the ducks:

    The Burpee-Merkin-Pyramid: Intertwined 10 burpees with 55 merkins starting at 1 and going through 10

    Moseyed over the bridge across the golf course. T-Claps to our friends at Audubon Park Golf Course for supplying ice cold water near the 18th tee box.

    Then a round of Mary near the green (13th hole maybe?):

    Hello Dollys x20, Flutter Kicks x15, Dying Cockroach x20, Russian Twists x15 and The Real FM x20

    Back on the track heading the opposite way for an Indian Run to the fountain. The PAX was surprised to find the G-spot fan club aka the November project crowding our benches. Undeterred, we powered through a nice round of bench work with a strong cadence: LLSU x25, Dips x20, RRSU x25, Bench Parker Peters x15 and Derkins x10

    A brisk Indian Run back to flag capping off 2.2 miles for the morning.

    Count Off, Name-O-Rama and Shout-out: Thanks for the strength and health to continue F3 every week, thoughts for friends who recently past, support for all their friends and family and last but not least unity for our country. Good work today…Thanks

     

     

     

     

     

  • No Jingle – No Vader. Luke I am NOT your father.

    It is hard to wake up after a few days off but I was looking forward to getting back out into the humid gloom and having Jingle kick my ass with 100 Russian Twists – but it wasn’t meant to be. As we talked around the flag and the clock hit 5:31 – we knew we just got ghosted by the Q. So I stepped up and said I will lead the first part but everyone get their favorite Mary exercise ready for a monster round of Mary with 15 PAX.

    First we mosey’d to Oak Alley. We did a quick warm up COP with SSH x 20, Imp Walk Squats x 20, Merks x 20 Peter Parkers x 20, Seal Jacks x 20, Hillbillies x 20, and Diamond Merks x 20.

    Short mosey to the benches for a quick Legs COP.

    Right leg step up x 20, Dips x 20, Left Leg step up x 20 (some of these were 19 because I can’t count), Hip Slappers x 20, one leg squats left x 20, Decline Merks x 15, right leg squats x 20

    Long Mosey over to the Rocketman Field by the soccer goal.

    We circled up for a long Mary session: Each PAX did 20 IC of the exercise of their choice: (Did my best to remember)
    1. RY – Parker Peters
    2. G-Spot Dying Roach
    3. El Wire – Flutter
    4. Bartman – Plank Walk
    5. Mulligan – Hello Dolly
    6. Roots – Real Freddie Mercury
    7. Douille Plank Peter Parkers
    8. Landing Strip – Xs and Os
    9. Tito – Russian Twist
    10. Capt Morgan – Wife Pleasers
    11. Cavalier – Penguins
    12. Tinkles – Slow Merks
    13. Whoop – Imp Walkers
    14. Seaman – Slow Squats
    15. Rev It — Baby Arm Circles **Thanks for being nice Rev it

    After the LONG MARY we lined up for the broad jump over the legs across the field while in Plank position. We went through the order once (Roots went twice) and then we MOsey’d back to the FLAG.

    3 min early to the FLAG so we planked. Pylo Planks reaching to the sky with both left and right arm.

    When we finally got to the FLAG we were joined by Quick Draw for the COT. Tclaps to Quickdraw for joining us. He had a rough night working 2 murders – and I appreciate his effort to join us even after such a terrible night. Tclaps also to Whoop you led us out with a prayer for those battling addiction and for Tinkles.

    Thanks for getting me out in the Gloom guys.
    RY

  • Three ‘cides to a Good Story

    Pre-Thang: Sixteen PAX gathered right on time for a good old summer “soul crusher”. After the disclaimer we took off at 05:30.

    The Thang: Mosey over to golf club house and around to the grass near the bandstand for warm-up COP: Plank Jacks x 25, Squats x 25, Plank Walks x 20, Low Slow Squats x 15, Mtn. Climbers x 25, all in cadence. Short mosey to festival of lights.

    Circle up for warm-up #2: Forward arm circles standing on left foot, then on right foot x 15 IC. Down to business: Burpee Suicides x 5 at each light, then back to the start. When complete, 5 more then plank and wait for the six.

    Slow mosey to the other end(track side). Warm-up #3: Rear arm circles on left foot, then on right x 15 IC. Next: Merkin Suicides x 10 at each light headed toward the bandstand. 10 at the finish then plank and wait.

    Mosey on to the track and head toward St. Charles Ave., then turn in at the shell road back to the lights. And: Squat Suicides x 15 at each light. 15 at the finish and plank. 10 quick Merkins since YHC missed a step earler. Should’ve listened to Douille!

    Quick trot to the middle of the lights for some Mary: LBC x 52 IC and Hello Dolly x 26 IC. Finish with a two minute plank.

    Back to the flag for COT w/ shout out by YHC.

    T-Claps to the PAX. Although we were never very far from the flag, we covered 2.1 miles. Nice work!

    Good Times!

    Roots

  • Planks & Moguls

    Pre-Thang

    YHC had a late night at a soft opening of the Ponchatrain Hotel and didn’t get the BackBlast written until last minute.  That usually means burpees will be the beat down culprit.  So not a moment was spared after the disclaimer with a Slaughter Starter: start with 10, then 5, Nice of you to join us Yankee 10 more, 5 more for good measure.

    Warm-Up

    Mosey down the track to the back corner of the park for a COP:

    • IC: Seal Jacks x 30, Monkey Humps x 20, Imperial Walkers x 20, Arm Circles x 10 each direction

    The Thang

    Mosey back down the track to the lamp post alleyway and partner up.  One partner will run to the last lamp post, complete 5 burpees, run back to partner, and flapjack.  Other partner performs exercise while waiting.  Repeat 4 times until both partners have completed the following exercises:

    • Plank Walks, Plank Jacks, Moguls (plank to half burpee jump up on either side of legs), Hip Slaps

    Mosey over to the rotunda for a little Mary:

    • IC: LBCs x 40, Dying Cockroach x 30, Russian Twists x 20, Pickle Pounders x 10

    Mosey over to the pavilion and partner up again.  One partner does 10 Decline Merikans on the picnic table while the other goes Balls-to-Wall.  Pyramid down the merikan count to 5 and flapjacking until both partners complete.

    Mosey back to the lamp post alleyway.  Some mumble chatter occurred during the last rendezvous of planks about wanting to end of burpees.  So do 15 more burpees.

    Mosey back to flag.

    Name-O-Rama: 21 men decided not to Fartsack this AM.

    Shout Out:  Prayer requests go out to Mr. Awesome as he’s going through the adoption process.  All thanks to the Sky Q for helping us become better men.  Go out on this Hump Day with gratitude.

  • Child’s Play in NOLA

    Warm up:

    15 side straddle hop

    20 plank jacks

    15 low slow squat

    20 mountain climbers

     

    Jacobs ladder – Avg. 8 rounds of burpees and merkins on the levee

     

    Intermediary Mary:

    20 flutter kicks

    20 dying cockroach

    30 sec regular plank

    1 min each side plank

     

    Partner shuttle run:

    2 rounds

    Oak alley shuttle run to each light post

    Other partner 5 burpees, 10 merkins, 15 LBC

  • No pooper scoopers today just Pimps

    A beautiful morning and 9 PAX to start the workout at the Birdcage. We missed our normal LAKEVIEW crew but we are happy to see F3 NOLA grow. Good luck at the Foundry or the Sphinx or whatever you are going to call it! As I walked up to plant the shovel Douille was leading a strange conversation about a house in his neighborhood. He lives a crazy life people!

    Long Mosey down to Walnut St and the park….2 more joined us to give us 11.

    First COP: SSH x 25, Imp Walker Squats, x 25, Peter Parkers x 25, Dying Roaches x 25
    Then we moseyed to the pull ups.

    Then we did a round of PIMPS 5 pullups, 10 Imp Walks, 15 Merks, 20 Plank Jacks, 25 Squats.

    Long Mosey back to Oak Alley

    On the way back we did the Douille special of sprinting for 1 walking guy, then jogging 2, then sprinting 1 and jog 2 all the way back to Oak Alley.

    At Oak Alley we did Bear Crawl to first light post, Crab Crawl to 2nd light post, Duck Walk to 3rd, Grapevine to the last light post.

    At the last light post we moseyed to the picnic benches. We were cramping the style of some boot camp. Come join us ours is Free! Here we did Step Ups LR x 25, Hip Slappers x 25, Incline Merks x 20, Right Leg and Left leg Squats x 20.

    After that we moseyed back over to Oak Alley. Here we partnered up.
    1 ran a loop down Oak Alley to the track, then out on the track around the flag pole and back up the dirt path. While one partner does the run the other partner does a BLIMPS. We repeated this twice.

    Finally we moseyed back over to the flag for some quick MARY.
    Dying Roaches x 25, Side Crunches x 20 each side, Russian Twists x 20

    We finished back at the flag. Not too much mumble chatter today just guys getting down to business in the Gloom.

  • Yin & Yang

    “Life is a matter of balance” – Unknown

    15 men of NOLA decided to get better this muggy gloom.  Tclaps to the FNG’s: Tinkles (f.k.a. Tee-Tee), G-Spot, and Quick Draw (EH’d by Chaka Khan… who must be a great EH’er since he hasn’t posted in 6 months) – Tclaps RY for the info.

    YHC had the idea of a two phase workout.. one that is high intensity, and the other that is about flexibility.  YHC is always looking for a reason to incorporate more yoga into a beatdown.

    DISCLAIMER

    Tha Thang

    Warmup mosey around the the club house parking lot and over to a grassy area by the bandstand.

    COP #1

    20x Imperial Walkers IC
    20x SSH IC
    20x Imperial Squats IC
    20 x Seal Jacks IC

    Quick mosey over to the 2nd lightpole, and partner up as YHC explains what we are getting into.

    Circuit #1

    1min x Gassers (run to the 1st/3rd lightpole and back to 2nd)
    12x Power Squats IC
    Lunge Progression: 10x Alt. Front Lunge IC, 12x Lunge Pulses IC (L), 12x Lunge Pulse IC (R)
    10x Over the River Jumps (a.k.a. Ski Hops) IC

    Hurting! so let’s repeat one more time…

    Mosey to the far side of Lightpole Alley

    COP #2

    10x Floor Drills OYO (Standing position, then down for 4x Merkins, then 4x Mountain Climbers, then standup)
    12x Spiderman Planks IC
    10x In/Out Planks
    10x Plerkins (just a simple Plank Jack w/ a Merkin) – these suck

    No time to repeat this one… need to get to the Yang part

    Mosey back over to the bandstand steps by the pond and grab some ledge.

    COP #3

    15x Dips IC
    10x Hip Slappers IC
    15x Dips IC
    10x Irkins IC

    Done with the Yin..now for the Yang

    Mosey up on to the bandstand for some yoga work.

    COP #4

    3x Vinyasas
    1x Warrior Progression (R)
    1x Warrior Progression (L)

    Pax showed off superb form…and we have 6 minutes left, so lets go visit Mary.

    COP #5

    15x Crunchy Frog IC
    10x Fake Freddie Mercury (Seated bicycle crunch…thanks to the blades in the grass) IC
    10x Reverse Fake Freddie Mercury IC (can you pedal a bike backwards?)
    1min x High Plank/Mission Impossible (on the Q’s command)

    Done! Mosey over to the flag…. oh wait.. is that Bad Moon?… Is he hiding from us??  After many questions, we finished with the C-O-T, which included Nameorama, Shoutouts and Prayer.

  • No Whiskey-Dicking Around

    Fifteen faithful PAX of F3 NOLA steadily trickled in Audubon Park this am for the usual Wednesday sweat fest. This was YHC’s second Q at the Birdcage and had been kicking around a few new ideas. With April being the peak of festival season, YHC thought it was only fitting to have a core focused workout to help offset the crawfish, beer, cracklins, and cochon-de-lait poyboys that so many of us indulge on. After contemplating “45 Minutes of Mary”, it was decided we would take a slightly different approach by rounding out the core work with a few other things. A minute before take off, YHC shared some lingo from the F3 Lexicon to hopefully motivate the troops and encourage everyone to give it 100%: WHISKEY-DICKING (verb)-“Half stepping through a Workout or other Event. More generally, execution of anything without sufficient Zeal.” This was followed by some mumble chatter which concluded modifying an exercise is way more legitimate than the aforementioned action.

    Usual disclaimer and off in a mosey to the field for a Warmup COP:
    SSH IC x25
    IPW IC x25
    Crab Taps IC x25
    Up Downs x15

    Head to goal post and split off in four stations, rotate w/two rounds each exercise:
    Peek-a-Boo Pull Ups
    Monkey Humpers
    Burpees (8 was the timer)
    Squats

    Mosey to the zoo entrance to pair up next to a concrete post:
    PAX #1: Inclined Hip Slappers (feet on top of post)
    PAX #2: Neutral ground loop (timer) – run first half, backpedal second half (approx 240yds total)
    Rinse and repeat with each PAX doing two rounds

    Gather near the circular legde for:
    PAX #1: Ledge Crunches (these brought the burn)
    PAX #2: Run neutral ground loop (timer)
    Rinse and repeat with each PAX doing two rounds

    Line up on neutral ground for a Mary themed Indian Run/Crawl:
    Round 1: LBT while last two bear crawl to front
    Round 2: Russian Twists while last two run to front
    Round 3: Flutter kicks while last two run to front
    Round 4: Penguins while last two bear crawl to front
    Round 5: Plank while last two run to front
    Round 6: LBC while last two run to front

    Time was almost up but still managed to squeeze in a sudden change: 10 Burpees

    Mosey back to the flag. YHC once again read the F3 definition of Whiskey-Dicking for the latecomers and thanked the PAX for not falling victim to such actions. Many of us are guilty of occasionally lagging on an exercise or skipping a few reps but need to try to stay focused and dig deep to make ourselves stronger. Thanks for giving me the opportunity to lead.

    Tool