F3 New Orleans

Tag: The Birdcage

  • 36-24-36

    Time to work on our manly physiques while thinking of the feminine form.

    Nice morning, lacking in gloom, with a PAX of 19 strong.  Remembered the disclaimer.

    Mosey to the big field in front of the Zoo.

    COP 1-  SSH x 36, Mountain climbers x 24, Merkins x 36 (12 regular, 12 diamond, 12 wide arm)

    Mosey to the levee.

    COP 2- Squat jumps 8 near side then 4 far side x 3 (36 total). Burpee broad jump 8 near side 4 far side x 2 (24 total), Lunge walk 8 near side 4 far side x 3 (36 total)  **getting the pattern?**

    Indian run 2 at a time to the soccer field at the fly

    COP 3- Lateral jumps x 36, Monkey humpers x 24, plank jacks x 36

    COP 4- SSH up the hill x 36 (took some dodging), lateral jumps up the hill x 24 (12 each leg), frog jumps up the hill x 36

    Indian run 2 at a time to the benches/ledge in front of the zoo

    COP 5- Leg ups x 36 (18 each leg), Dips x 24, Mary x 36 (LBC x 18 and V up x 18)

    Run back to the flag. Count off, names, announcements.  Prayer requests for boss, son and sister.  Please keep those individuals in your thoughts and prayers!

  • Almost Pimpin’ in the Birdcage

    HOLY CRAP! Is that Stroke?! Yep. Stroke who last posted back in November of 2014 showed up this AM – so welcome the F3 back Kotter!
    That is awesome! Welcome back brother – I hope you stick it out with us on Mondays.
    Now we just need to get Steel Magnolia back in the Gloom.

    A solid group of 11 posted and ready to roll at 530 AM in a gloomy – gloom. All were impressed by the 12 FNGs on the Northshore this past Saturday.
    Disclaimer was stated and then off to the races.

    We MOSEY’d to our first COP.
    SSH x 25, Arm High Merks rotating left and right, Imperial Walkers.
    Then we did Burpees x 10 as the count, in groups of 3 – pull ups, lunges, and LBCS.
    That was supposed to be PIMPS but some guy was in our way so we modified.
    Hence the title almost PIMPin’ in the park.

    Then INDIAN RUN to the Golf course entrance. Circle of Pain #2:
    Squat Jumps x 20, Cross Fit Merks OYO x 15, Peter Parkers x 20, Matt Jumps x 20
    Grab a sip and then a hard run to the fountain.

    At the Fountain we did Step Ups left leg x 20, Dips x 20, Step Ups Right leg x 20, Declined Peter Parkers x 20, Side Step Ups x 20 left leg, and Side Step Ups x 20 right leg.

    Slow mosey to track – at the track we did Jog 2 running men, then sprint 1, jog 2 and sprint 1 repeating until we hit the bridge. I counted 7 sprints. When I could get some oxygen to my brain.

    After the bridge we circled up for some Mary. For Mary we did x 20 leg lifts, x 20 Flutters,
    Then I stole Chewy’s exercise from the Northshore – we did x 20 Ys, Ts, and Ws.
    Brutal.
    We did 20 V ups, and 20 Russian Twists to finish.
    Not too much mumblechatter.

    We had a long INDIAN RUN back to the FLAG.

    At the FLAG we prayed to be better in all facets of our lives as Dads, Husbands, Brothers, and Friends/Colleagues.

  • Bear Returns to the Mountain

    Ten men gathered in the gloom with the potential of a solid drenching… Disclaimer and letting all know that we would call it early if lightening became a concern…and let’s mosey.
    COP:
    SSH x 30 IC
    IW x 30 IC
    PP x 20 IC
    Arm Circles x 30 IC (15 each dir)
    J-Lo’s x 20 IC
    LSS (Low Slow Squats) x 20 IC
    Mosey to a grassy area near river levee for some Pusherama:
    Merkins x 15 IC
    Diamond Merkins x 10 IC
    Wide Merkins x 10 IC
    Back by “popular” demand and a lack a creativity by YHC, time to rinse and repeat my last Wednesday Q, Bear Crawls Up the Mountain for some 11’s. Bear Crawl to the top of the levee, stand up and run over and do 10 burpees, run back over and do 1 LBC. Rinse and repeat…9 burpees, 2 LBCs…etc… Due to time we stopped half way through it.
    Mosey to the front of the zoo by the Audubon statue:
    Tatum Channings x 15 IC
    Dips x 15 IC
    Chatum Tanning x 15 IC
    Mosey to the open field between zoo and Magazine Street for 50 yd sprints x 7
    Mosey to the flag, Countoff, Namerama, Announcements, Shoutouts and a Prayer

  • What’s one more bullet to a dead man….

    Started out harmless enough….

    25 Each Side Straddle Hops/Squats/Plankjacks, 15&15 Arm Circles

    Then to the need without the want….

    21’s – 21 Merkins followed by 21 Sit ups, then 20 Merkins followed by 20 Sit ups, Wash, rinse, repeat, down to 18.  then 20 monkey humpers.  Back to the Merkins/Sit ups combo down to 12.  20 more Monkey Humpers.  Merkins/Sit ups combo down to 5.  20 more Monkey Humpers.  Merkins/Sit Ups down to 1.  Whew!  Tires me out just typing it.

    But wait, there’s more…..

    Quick trip to the levee, and it was mostly dry.                                                                                      Team up gents – one guy runs across the levee and does 10 squats and back while his teammate does Burpees, does Burpees, does Burpees.  Now switch it up until both team members do 20 squats in total.

    Back to base for 20 plankjacks and some announcements and a short prayer.

  • Sumo Stompin’

    11 men in the gloom at the Birdcage until Nip/Tuck found us at the final COP to round at the PAX at an even dozen at the Birdcage.

    the Thang

    mosey to the band stand for a nice warmup COP
    YHC likes to make a spectacle and enjoys the view from on top the band stand

    SSH ICx20
    sumo stomps ICx20
    windmills ICx20
    burpees OYOx10
    Imperial Walkers ICx20
    roomba ‘merkins ICx20

    jump the band stand OYOx10
    sprint to the track

    mosey to the soccer field for COP #2

    sumo stomps ICx20
    reach an arm to the side ‘merkins ICx20
    walking lunge circle for a minute
    Peter Parkers ICx20

    Bear Squares x2 (~4 yard sides to the square)

    mosey to the goal post for a nice circuit of pain

    1. burpees have the count (10 on the first round, 7 on the second)
    2. walking planks (aka “holy craps”)
    3. mountain climbers
    4. peekaboo pullups on the goal post

    old man shuffle to COP #3 near Magazine on the field the tomatoes use

    Jack Webb ‘merkins 1 –> 10 then drop to 5 –> 1
    Dr W’s ICx10
    leg raise with slow descent ICx20
    Russian Twist ICx20
    LBC (squeeze it) ICx20

    sprint to the flag

    wrap things up with 30 second plank, final 15 in Mission Impossible mode

    Lots of Announcements – check Yankee’s emails; be informed.

  • Bear Crawls the Mountain

    Twenty men met at the shovel/flag eager to get stronger. DISCLAIMER: “I’m not a personal trainer, and I don’t look like one…like OSHA.” Let’s mosey…

    COP:
    SSH x 30 IC
    IW x 30 IC
    Peter Parkers x 20 IC
    Arm Circles x 30 IC (15 each dir)
    J-Lo’s x 20 IC (fka Pickle Pounders
    -during the COP two late, but brave, men rolled in hot. Better late than…..;-)

    Let’s mosey….time to take the Chevy to the Levee….oops, a train passing by blocking our way. An audible was called and we pulled off to do some Mary:
    LBC x 40 IC
    Hello Dolly’s x 20 IC
    Flutter Kicks x 20 IC
    The train passed and it’s time to conquer the levee.

    We all love some 11’s, so let’s have the Bear Crawl Up the Mountain 11’s:
    -line up and bear crawl to the top of the levee and do 10 burpees (changed to squats after first set due to gravel at the top), run down and 1 LBC, bear crawl back up 9 squats, run down, 2 LBCs until the numbers reverse. After an easy, recovery mosey to the Fly for a scenic view of the river and the Gloom while we had a pusherama:
    Merkins x 20 IC
    Diamond Merkins x 10 IC
    Wide Merkins x 10 IC

    Our chest, arms and back are screaming….time to mosey to the soccer field in front of the zoo; 70 yard sprints x 7. Gassed! Time to head back to the shovel/flag.

    Countoff, namerama, announcements, shoutouts, and a prayer. Welcome FNG-Boudreaux

    Join us for the F2 event tonight at BBG for 1900! Attendance Mandatory!!!

  • A Birthday Party to Remember… or Forget

    “I’m not in competition with anybody but myself.  My goal is to beat my last performance.” – Celine Dion

    After reading SFX’s backblast, “Your First Daily Test”, YHC was moved to start the day with a win by not hitting the snooze button this gloom. http://f3nation.com/2016/03/08/your-first-daily-test/

    Don’t get me wrong, I did have a little motivation waking up since I was excited for my Birthday Party Q…. but still, I wanted to pass the test.

    Anyway, just like any birthday party, you have to have games for your guest… and 17 men of NOLA made up the Pax guest list (the other 123 didn’t RSVP no… Not cool!).  0530hrs rolled around, and the party started, but first,

    DISCLAIMER… now:

    movie party birthday happy birthday jim carrey

    The Thang:

    Club house mosey and circle up in a grassy area by the bandstand.

    COP#1 (Warmup)

    28IC x Plank Jacks

    15IC x Squat Jacks… sighs of relief by the Pax.  YHC is not that cruel to go to 28.

    28IC x SSH

    Short mosey around the bandstand and down to the lower area by the pond.  YHC explained the ground rules for the party.  7 games (3 individual & 4 team based games).  Losing teams/players perform 4 burpees.  Winners rest up.  7 games x 4 burpees = 28 total.  Simple.

    Game #1 (Dora 300 – SSHs / Storm the Beach)

    Pax partner up and works together to reach 300 reps of SSHs.  Pax 1 executes AMRAP while Pax 2 Storms the Beach (Jump ups to the Bandstand, Up and Over the Bandstand, run around back to start).  First Team to finish wins.  Tclaps to Rudy & OSHA for Winning!  4 Burpees for the rest.  Side note: Rudy was checking form for all Pax on Burpees… he said we got an A for effort.

    Mosey up the bandstand and circle up.

    Game #2 (Jack Webbs – to 10 reps)

    A Merkin, then an air press combination; initiated on the Q’s command, with an ascending rep count of each up to 10. If you fall out of the competition, perform LBCs OYO.  If you start crying, LBC’s.   We had a few guys make it to 10… it’s funny how the air density rises around #7 to #8  (a.k.a. it gets heavier).  The last few air presses felt like this:

    crying period angry gif chocolate gif

    4 Burpees for guys doing LBCs.

    Another quick mosey to the lamppost.  Pax divides up into 2 teams.

    Game #3 (Animal Parade Drag Race)

    Four lamppost, four animals: Frog Hops, Duck Walk, Crab Walk (a.k.a. Jameis Winstons), Bear Crawl.  A team cannot transform animals and progress until the whole team reaches said lamppost.  Early finishers on each team perform Seal Jacks until the Team’s six gets there.  First team to finish Bear Crawls win.  #Tclap to Team B.  Burpees for Team A.

    Mosey over the water fountain on bike path, and over to the 2-flags.  Roots was praising YHC for a great 28 minute workout…. Comeon, Man! (shoutout to Ditka.. he’s gone from ESPN).

    Game #4 (Low Plank – for 2 minutes)

    Individual contest to see who could plank for 2 minutes… if you fall out, Imp. Walkers til times up.  A lot of finishers for this one… 6MOM has helped the Pax!  4 Burpees for the Imp. Walker crew.

    Mosey out a few yards to an open field where YHC made up start and end lines… start here, and end line is… umm.. err… that small tree thing looks good.  Sorry for the confusion.  My mental state can be summed up here:

    reactions eminem confused listen hear

    Game #5 (Team BLIMPS)

    Pax divides up into 3 teams, and performs a letter in BLIMPS at the opposite ends:

    5x “B”limps, 10x “L”unges, 15x “I”mperial Walkers, 20x “M”erkins, 25x “P”lank Jacks, 30x “S”quats

    Last place team does 4 burpees.

    Game #6 (Al Gores – for 2 minutes)

    Last Individual contest… not for the weak hearted.. Legs were burning.. An Al Gore is a low squat hold, while simulating hugging of a tree.  If you abort the Al Gore hold, its Flutter Kicks til time expires.  #Tclaps to the guys with the legs of steel.  4 burpees to the guys who fluttered (pun intended).

    Game #7 (Bear Crawl Indian Run)

    Two teams, plank in straight line. Last Pax on each team Bear Crawls to front of line, and planks. Repeato until the first bear crawler is at the end. So close!!  It was a tie!  4 Burpees for all.  The competitive Pax didnt like the tie.. here was the emotion:

    angry rage anger coach

    Last short mosey of the day… directed at the 2-flag, where we had the Name-o-Rama, Shout-outs for health, and Prayer (about strength for fighting through adversity).

    Thanks for coming to my 28th birthday party!  Hope to see y’all next year!  Oh yeah, btw… 2 more years of hate!!

  • Strike that, Reverse it

    Ten men gathered around the flag right at 5:30am with three more coming in hot. After the planting of a second flag, a brief debate about what is considered late and the usual disclaimer, we moseyed to the labyrinth.

    First COP – YHC decided to reverse course and start  with a little Mary:

    Real Freddie’s x20, Hello Dolly x20, Dying Cockroach x20,  Flutters x20 & the Russian Twist x20

    Moseyed to the mountain Hill at the soccer field. T-claps to Vader for not getting run over by a damned old train.

    Elevens OYO: IW squats, run over the Hill then crossfit merkins

    YHC called halt at 6am with lots more ground to cover in the last 15min (so much time and so little to do…)

    Moseyed to the birdwatcher’s step:

    Dips x20, RLSU x20, Incline Merkins X20, LLSU x20, Derkins X20

    Back to the flag for our traditional warm up COP:

    Plank Jacks x20, Mountain Climbers x20, IW x20 & SSH x20 to close at 6:15

    Name-o-Rama – Welcome Moonshine

    Shout-outs & Prayer

    Good times had by all.

  • The Feb Club

    Because February is short damned short and the weather so iffy, you gotta do something to stop from going crazy. What about a different exercise for everyday? After a lame explanation and pre-thang disclaimer, we mosey to the Labyrinth.

    The Thang

    A long COP
    Feb 1st Exploding Stars x29IC
    Feb 2nd Rosalitas x29IC
    Feb 3rd [Pax got a brake because the Q couldn’t read (forgot) we were supposed to do Russian Twists]
    Feb 4th Box Cutters x29IC (or maybe it was x30IC because the Q can’t count)
    Feb 5th Dying Cockroachs x29IC
    Feb 6th LBCs x29IC
    Feb 7th, Sunday a day of rest: 7 burpees OYO
    Feb 8th Low Slow Squats x29IC
    Feb 9th, Mardi Gras: Goof Balls x29IC
    Feb 10th, Beginning of Lent: SSHs x40single
    Feb 11th Squat Jumps x29IC
    Feb 12th Monkey Humps x29IC
    Feb 13th Balance on one leg: about 29sec per leg
    Feb 14th, Sunday a day of rest: 7 burpees OYO
    Feb 15th Merkins x29IC
    Feb 16th Ventura Kisses (or Ryan Hugs) x29IC
    Feb 17th Diamond Merkins x29single
    Feb 18th Wide Merkins x29single
    Feb 19th Staggered right front merkins x15single
    Feb 20th Staggered left front merkins x14single (just because too much mubblechatter)
    Feb 21st, Sunday a day of rest: 7 burpeese OYO
    Feb 22nd Right Leg Step up (Channing Tatum?) x29IC
    Feb 23rd Dips x29IC
    Feb 24th Box Jumps in honor of Nip Tuck x16 (because your Q petered out; sorry we didn’t finish off the COP with another 13)
    Feb 25th Derkins x29single
    Feb 26th Left Leg Step up (Tatum Channing?) x29IC
    Feb 27th Incline Merkins x29single
    Feb 28th, Sunday the last day of rest for the month: 8 burpees OYO (so there’s one for each day)
    Feb 29th Plankorama: up (29sec), elbows (29sec), off left leg and right arm kinda (14.5sec), off right leg and left arm better (14.5sec), up (1min)

    Mosey back to the virtual flag (sorry: a real one was one my porch). After Namorama and old news, a short prayer of Thanksgiving to start a glorious day. Thanks PAX.

  • To the Labyrinth before the train gets here

    Tclaps to TomTom for his 2nd post this week!

    Beautiful morning 59 degrees and not a cloud in the sky.  A slight breeze.  I showed up at 5:22 on time so no complaints from Douille.  We even had a rare appearance by a flag today!

    I gave the disclaimer although the men of the NOLA PAX were too busy chatting to acknowledge it – so I started the mosey.

    We mosey’d over to the soccer goal.  Here we did a quick Circle of SSH x 25.

    Then we divided into 2 groups.  We did PIMPS.  Pullups x 5, Imp Walks x 10, Merks x 15, Plank Jacks x 20, and Squats x 25.   One group started with pull ups and built their way up.  The other group started at Squats and worked their way down.

    Then we did a short mosey over to the Birdwatcher.  Here we did Left leg step ups x 20, Dips x 20, Right leg step ups x 20, Left Sideways step up x 20, Slow Ct Inclined Merks x 20, Right side step ups x 20,  Left leg 1 leg squat x 20 , Hip slaps x 20, Right leg 1 leg squat x 20

    Mosey’d to the FLY.  Here we did Peter Parker x 20, Iron Cross x 20, Mtn Climb x 20, and Hip Dips each side x 10.

    After this mosey I had to skip a version of 11’s on the hill so that we could finish on time.  We discussed the new Carrollton proposal for a  soccer stadium at the park.   I’m in favor of it.  I hate to see public land go away but I’m out at the park all of the time for soccer and baseball and very FEW people ever use that island of land in the middle of the park.  It would be nice to have bathrooms that weren’t a public health hazard too.  Just my .02 cents.

    From there we mosey’d to the end of the Fly by the Carrollton baseball fields.  We almost stopped for a circle by the tracks but after hearing the train whistle we decided to cross over.  Under the big Oak tree we did a quick circle…

    Parker Peter x 20, Plank Jacks x 20, Mat Jumps x 20, and CDDs x 20

    We ran a little further down the road and we pulled over on the Labyrinth.

    Here we did Push throughs x 20 and Leg Lifts x 20  for a version of mini-Mary.

    We had to put the pedal to the metal to get the Flag for 615AM.  We arrived at 616AM sorry about the lost minute.  Roots glad that moss monster didn’t grab you in the final stretch.

    COT:  Mentioned the Bar-A-Thon May 13.  A Spartan Race in March in Houston.

    Prayers for Aunt Julie.  My prayer focused on “Grant that I may NOT seek to be consoled as to console” from St Francis Assisi’s serenity prayer.    May we be better listeners to our families, friends and colleagues.

    The loop around the FLY is do-able.  Requires more running then circles.  I had 5 COPS but if I did it again I would do just 4 and make them more intense.

    Thanks for getting me out in the GLOOM!

    RY