F3 New Orleans

Tag: The Birdcage

  • Did Cowbell send out a message?? – from Shooter

    YHC arrived a little earlier than normal for the Scramble, but as the clock ticked away and 0515 approached, it seemed as if I might actually not have any participants this gloom…
    Not so fast though as the clock struck 0513 and Bird turned the corner quickly parking and emerging wearing flip flops, which one could easily mistaken as the Southshores Hawgcycle.. Then right behind comes in Zoolander and Waterpik… Now you know where this is going because it’s 0515 and time to get started.. As if it’s precisely planned and never altered here comes the sights of Cowbell rounding the corner and pulling up after a few warmup exercises… YHC took the PAX through, 10IC Self love, Abe Vogadas, Toe Touches, SSH, Hillbillies, Imperial walkers and some calf stretch’s and runners poses…
    This mornings route was traditional adding in a loop in Hermitage and wrapping up with 25IC LBCs and a plank hold for a min..

    Appreciate you guys slowing your pace this morning as Cowbell and Waterpik circled back for the ole caboose 2x…

    Until the next Gloom 👍🏼👊🏼✌🏼!!

  • Independence Day After – from Russo

    This sounds like a broken record these days, but it was 78 degrees and HUMID at Granny’s this morning. What was new(ish) was the return of Cowbell (dare I say on time?), fresh off an amazing stretch of wedding/ national title / honeymoon, a Bird sighting, Bushwhacker and what has become his trusty walkie, and Akbar. They joined “regulars” Hammer, Steve, and YHC to close out Independence Day weekend in style with a 1776 themed beatdown. Doing a quick count of fingers, pax of 7 appeared to have all digits accounted for, so amateur firework festivities seemed to have gone well.

    Warmup (all 10x-20x IC)
    – seal jacks
    – cherry pickers
    – arm circles
    – grass grabbers
    – windmills
    – toe touches
    – imperial walkers

    Thang
    Varying exercises around the number 1776, with a mosey / back pedal / side shuffle jaunt sprinkled between every two rounds or so.

    1 8 count body builder
    7 wide merkins
    7 diamond merkins
    6 burpees

    17 merkins
    76 plank jacks

    17 jump squats
    76 shoulder taps (1 is 1)

    17 monkey humpers
    76 high knees (1 is 1)

    17 freak nastys
    76 calf raises

    17 durkins
    76 squats

    17 groiners
    76 SSHs

    17 urkins
    7/6 Bulgarian split squats
    7/6 step ups

    17 side squats (2 is 1)
    76 butt kicks

    Betsy Ross (Mary)
    17 leg raises
    76 flutter kicks (1 is 1)

    17 big boy sit-ups
    76 American hammers

    17 box cutters
    7 hello Dolly’s
    6 Rosalitas

    17 crunchy frogs
    76 SSHs

    COT, Name-o-Rama, announcements, and prayer closed us out. Reminder that the Grarly Nutria (July 20) and St. Vincent 500 (August 13) are both quickly approaching. Check Slack for more info.

    Generally speaking, we take a lot of freedoms and blessings for granted, at least I know that I do. It’s easy to be distracted and go about our daily lives with its worries and chores and tasks and not take a minute to give thanks. On July 4th, I’m reminded of just how blessed I am to live in a country where, despite its flaws and fights, disagreements and ideologies, we are allowed to practice freedoms and have rights that others do not have. My challenge to all of us is that we take a minute to give thanks, reflect on how we’re blessed, and then go out and use that to provide good things for those around us.

    I appreciate each of you joining, pushing me to work harder and make myself better, and look forward to doing it again.

    Checking the notes from the pre-blast:
    1 – Minimal burpees (6, 7 if you count an 8 count bodybuilder): check!

    2 – minimal moseying, staying close to home base: check!

    3 – sweat: check!

    4 – math: check!

    5 – bats: check! (Although I only briefly caught a glimpse on the stage as we were moseying, no attacks noted)

    SYITG

  • Road Trip – from Mahatma

    The decision was made the evening before while sitting on the porch checking out the Q Sheet……no commitment for the birdcage so why not. YHC new the trek would require some planning: 1. Rise 15 minutes early 2. Pack a snack as its a long drive 3. Route around road construction 4. Don’t suck bring the beatdown.
    Well if it wasn’t for luck in crossing King Kong’s path YHC wouldn’t have had a shot at #4…..it was God’s plan!
    Arrive exactly at 5:30 – YHC busted out with “boom” box ready to rock…..only to find a crowd of 12-15 pax standing around. Quick disclaimer and we were off to the lighted alley you’d expect to find in Audubon (Metry ain’t got such nice things).
    Music On!
    Quick Warm up of AbVagodas, Mnt Man Poopers, Good Mornings, SSH, and Side Lunges

    Work 1
    1771
    Line Up on Light Pole 1, Speaker at Light Pole 2, transition at Light Pole 3
    For 1771 – each end always adds to 8 – flip flop exercise at either end V-Ups and Jump Squats
    2 Merkins in the middle in one direction and 2 Burpees in the middle coming back
    When finished circle up for Mary – Sandbar lead us in LBCs
    Work2
    Le’ 14 (I honestly think there were some chuckles as to the idea of how easy this was going to be).
    13 double under and 1 merkin
    12 double under and 2 merkins
    so on…….
    YHC has never been able to go past 8 without a break and today was no different. All Pax stood to recover for 1m and 15sec
    Restart
    7 double under and 7 merkins
    so on…..
    YHC made a mental strain error at 4 as we continued to 10 double under then 10 merkins at this point YHC was modifying merkins from his knees.
    We completed through 1 DU and 13 Merkins –

    Work 3
    In The Air Tonight
    Hold plank throughout the song – merkins during the best part YHC counted out 20

    Work 4
    AC/DC Thunderstruck
    1 Burpee everytime the title was said we counted somewhere between 30-32 – it appeared some of the pax hated the music as much as the burpees

    Warm Down with Mary
    X Factor – Gas Pumpers – WWII SitUps

    COT – welcome 2 new Pax – “Higgins” and “Royal w/Cheese”. No doubt Peaches was probably correct more “creative” names may have had been bestowed with the help of
    Angie’s List!

    All said it was good to see “most” of the pax…..lol just kidding. I can honestly say the “uptowners” do a great job showing up and continuing to EH. Solid!

  • Bricks Redux – from Sandbar

    WARM UP
    47 SSH IC, 150 Grassgrabbers IC, 15 windmills IC, 10 Self Love IC

    THANG 1 – BLIMPS at the lightpost intervals, followed by….another BLIMPS across magazine to the fountain.

    THANG 2 – PAX paired up for CBGB (Curls, Brickbys, Goblet Squats, Brick-flys ), one PAX lifts while the other runs with the bricks up two lights and back and flapjack, until all PAX complete. Repeat.

    THANG 3 – Mosey over to the wall. Dodo Bird (With two bricks assume the People’s Chair, brick in each hand and at rest down your sides is the default position. In cadence (1) side shoulder raise [arms straight and lifted to the sides to shoulder height], (2) back to default, (3) front shoulder raise [arms straight and lifted in front of you to shoulder height],and Wonderbra (assume the People’s Chair position. Start with bricks close to body at chest level. Push bricks up over head fully extending arms, bring bricks back down to chest position, then push them straight out in front until complete arm extension reached. Return to starting position). 3 sets 3 each. 20 Curles OYO in between.

    YHC then led the PAX to some dry-ish parking in front of the pool. Circle up for Choose your Own Mary – ALL WITH BRICKS) Ukrainian Brick Twists, LBCs, Floyd Mayweathers, Penguins,
    Dying Cockroaches, Dying Bugs, Freddy Mercurys, Supermans, Rosalitas, and chest presses.

    Say Anything (Bricks held above head like Loyd Dobler) back to Magazine, then back to the Flag for COT. Prayers for the Deb’s 2.0 having surgery today.

  • Fire Fighter Challenge Part Deux – from Bushwacker

    I feel I’ve been so delinquent in my commitment to F3 lately and it showed as I tried to start the warmorama. IMHO (as the kids put it), that delinquency continued right on through the beat down with my unorganized leadership, chaotic participation, and off-the-cuff modifications. But YHC brought the coupons, set the games in motion, and we all watched with little surprise as the former Marsh Madness champion and current King of Distain quite literally ran away with the Badaxe award this go ’round. Nonetheless, all men (regardless of age) put forth an effort most valiant indeed!

    WARMORAMA
    As previously mentioned, QIC felt entirely out of practice, forgetting exercise names, miscalling cadences, and generally flubbing my return. But PAX kept showing up until the ranks grew to a respectable number. Even after out our mosey to the shaft, Grundy popped up to fiddle around with our tires.

    THANG
    Farmer’s Carry
    Sledge Hammer Tire
    Tire Flip
    Tire Pull
    Prisoner’s Carry
    Tire Drag
    Chain of Doom
    Lunge Walk

    Teams of 2-3 did 3 1 minute rounds switching between the coupon and plank or al gore. We kept this up until, with 5 minutes remaining, the 4 bad asses competing for the Badaxe award ran the tire drag for time. As previously mentioned, our own reverend pastor preacher man took home the prize… until next time!

    COT
    On the spot we carried out count/nameorama, with zoo having departed prematurely. I appreciate you guys. I cherish my time with you guys. Many many thanks!

  • The MURPH – from Jose10k

    It was simple: 100 pull-ups, 200 push-ups, 300 squats, and 2 miles. We had split off into different groups of different levels, but in the end it was 14 of my F3 brothers completing the Murph this morning. COT, Hammer prayed us out with special intentions for TruCoats friend and Zoolanders father.

  • Mixed bag Scambler – from Shooter

    6 PAX joined the YHC on this humid Gloom to journey through the streets of Mandeville.. It was a mix of speedsters, moderates and the anchors.. PAX warmed up with some Abe Vogadas, self ❤️, Toe Touches, SSH, grass grabbers and some corrected runners yoga 🧘 poses along with some down dawgs…
    Q called out the route for this mornings run. Down Messina and a left on Monroe to West beach take a right to lakefront left to Lafayette and back to Monroe looping into Hermitage and back down Messina to the AO.. Returned with 4 mins for Mary of LBCs, left/right oblique crunch, Nolan Ryan’s left and right, Hello Dollies and closed with Rosalitas some 10IC and some 15IC..

    Appreciate the post gentlemen and until the next Gloom 👍🏼👊🏼✌🏼!!

    Thanks to Bird for the COT!!

  • Meh – from Tinkles

    It started out well, got bogged down in the middle, and finished ok. I blame the train and the wind but really was probably poor directions for the modified 11’s at the levee. It’s too complicated to explain here which means it probably won’t work in the gloom! If you got it, you had a solid workout. If you didn’t, you got some extra ab work in. Better luck next time!

  • Are you ready for some football? – from Jose10k

    Warm-ups: ssh, grass grabbers, self love, torso twists, windmills, arm circles.
    The thang: The pax moseyed to the wall ( east or west, I’m directionally challenged) stopping at every fire hydrant to do 5 burpees. Over the bridge to a nice wide open space for a little 7v7 football. Each team must complete 5 conductive passes to score a point. First team to 5 wins, the penalty for the team not scoring the point was 5 burpees for the first game, 10 jump squats for the second game. Zoolander came prepared wearing cleats, we had a drive by from Bushwacker, blood was shed from Bird and Fracsac, and Shooter laid YHC out. But it was a fun and much needed game day. Moseyed back for leg lifts to end it out when we discovered that the church bell chimes at 7:30, who knew. COT, Shooter prayed us out, welcome FNG Mayor Booty. Thanks for letting me lead, SYITG brothers!

  • Please no more mileage – Day 2 of No Run Cajun Run – from Reluctant Yankee

    A pretty warm day. Beautiful sunrise after the beatdown.
    I had the Ash Wednesday Q.
    Pleasantly surprised to see our team effort EH of Cherry Koch aka Chicken Hawk – make it to his first beatdown. Welcome to NOLA!
    Warm Up COP – SSH, Imp Walker Squats, Merks, Dying Roaches
    Willie had a mid-workout King Cake induced MOOP – so I modified for a second to an exercise that would keep us in the area.
    Ran the OAK ALLEY with a BLIMPS by the bandstand.
    Luckily Willie (who used the women’s room!) returned quickly with both socks (right JV) and we only had 5 burpees and one lap.
    Ran to the Labyrinth
    In the maze we did:
    x 20, step ups Right, Dips, Step ups Left, Bench supported wife pleasers (plus whatever it was that Angie did – he doesn’t follow directions well) x decline merks, Bulgarian split left, shoulder taps, Bulgarian split right
    Quick Mary with Freddies, Ukraine twist, LBC, LBT, and LBO L/R (little baby obliques)

    Ran back to Shelter – shout out the Tulane frat hazing ritual – all the guys were at it working hard on ASH Wednesday

    At the shelter we repeated the same cycle of the Labyrinth. x 16
    Then we started the cycle again but just did step ups and dips x 12 but then it was time

    At the flag we did left arm and right arm plank.

    Prayed for Ukraine – prayed to better our selves with some real intent during Lent.