F3 New Orleans

Tag: The Deb

  • My cadence is PURE. Angie is Rotten inside. – from Reluctant Yankee

    Much afternoon debate on the cadence. After I made the PAX repeat their SSH until they followed my cadence this gloom – this afternoon the handheld devil box has been full of chatter about the call of cadence. Fun times.

    Humid gloom.
    24 pax including 1 FNG gathered for a TubeSteak led beatdown but TubeSteak is in Hawaii with the Navy this week so I volunteered to cover for him.
    disclaimer.
    Ran to the FIELD by AUDUBON ZOO.
    COP 1: SSH x until everyone got in cadence. Imp Scott Walkers Merks Mtn Climbers Roaches
    Ran to the Birdwatcher Statue
    Explained the Dirty MacDeuce
    Then we ran a long lap to Magazine St and back.
    COP 2: Slow Squats, Merks, Dying Bugs. Flutters x 12
    Long lap.
    COP 3: Lunges, Shoulder Taps, Hip Dips both sides x 12
    Long lap.
    COP 4: Bobby Hurleys, Staggered Merks, Lil Baby Obliques both sides x 12
    ***Angie’s list full of hot air – let it fly today – so bad I almost barfed. Thats AL.
    Long lap.
    COP 5: Monkey Humpers, Plank Jacks, Freddie Merks, and Low Country Crab
    Ran to soccer field for more CORE.
    Russian Twist, LBC, Scissor Kicks, Plank Walk and JLOS. x 20

    Ran back to FLAG. Southern Gentleman, Yankee Agressor, Nolan Ryans both sides

    CLOSED WITH A CIRCLE OF TRUST.

    We named FNG – THIRST-ON

    Peace-RY

  • Step Back, Security Coming Through – from Willie

    One of the ways we earned money for our fraternity was to work as security guards for concerts at the UNO Lakefront Arena. I was able to see several great bands over the years! I created a playlist for this workout of songs from bands that I worked security for back in the 90s. Not all of the shows were for popular bands, so there are a few doozies in the playlist too. If one of the PAX wanted to skip a song, the entire PAX did 10 burpees. Only one skip was allowed at a time, you cannot skip two songs in a row. Oduls hit shuffle, and we were off, “Everything Zen” by Bush blaring, on our way for a warm up at the base of the big mountain. The following were done in cadence:
    SSHx20, Imperial Walkers x20, Arm Circles F/B x10, Grass Grabbers x10, Hillbillies x20

    Between Arm Circles and Grass Grabbers, “Children Will Listen” by Barbara Streisand played and was promptly skipped by Jingle Vader. 10 Burpees for the PAX.

    Next we broke into two lines and did an Indian Run to the 4th floor. YHC was running with the speaker in the center of the lines to make sure everyone was enjoying the music.

    Once we were on the 4th floor, we circled up for a Monkey Humper ring of fire. This was hilarious to watch! The PAX were holding Al Gore, one Pax did 20 MHs, the next started at 10, and so on… Next was a more traditional Merkin ring of fire with a 15 and 10 split while we are all holding plank.

    Before starting the Merkin Ring of Fire, ole Babs struck again with “You Don’t Bring Me Flowers.” Couch skipped, PAX did 10 Burpees

    We proceeded to the top of the Mountain mosying on the flats and running backwards on the incline. At the top I called for a 20 count from Manchovy. We had a mid-workout stretch (We don’t stretch enough) immediately following.

    The next thang were BLIMPS down the Mountain. 5 Burpees to start on the top floor, then 10 Lunges on the next floor down, followed 15 IWs, 20 Merkins, 25 Plank Jacks, and 30 Squats on the 1st floor. We hit a run of good music, so there were no more skips to this point.

    Next we ran to Rosy Palm Court for a little Mary all exercises in cadence. I led off with Penguins x15, Angie’s List was next with 30 LBCs, King Kong with 20 Hello Darlenes, Gabby with 15 Crunchy Frogs.

    Right when we were about to head back to the flag, Douille called skip on “Hey Jealousy” by the Gin Blossoms… The PAX did 10 Burpees. No one plays the villian role better than Douille!

    We ended with a COT then adjourned for coffee at PJs. Its always an honor to lead this group of great men!

  • We Only Lost One – from MANCHOVY

    We started simply enough with 24 PAX and a mosey to the field in front of the zoo for a warm-o-rama which included SSH x 20, arm circles forward and backwards x 12 each, Windmills x 15, Peter Parkers and Parker Peters x 15. Then it was over to the Audubon statue for BLIMPS.

    Following the BLIMPS it was over to the levee for 7s with squat jumps at the bottom and Jack Webbs at the top of the levee. Afterwards we planked on the railroad while the PAX on the end did 5 merkins, ran to the end of the line, and re-planked. After two rounds it was back to the statue for right and left leg step ups, dips and a round Mary. We lost one PAX sometime during the above.

    We returned to the flag for count-o-rama with 23 PAX, the name-o-rama and welcomed FNG #Slow Poke .

  • Less Than or Equal to One Man Left Behind – from Tinkles

    Last week we had some aggressive workouts. Llama is still somewhere on the golf course. We think he will be back. With that in mind we stayed centered on the flag but were still able to get some quality time in!

    Warm Up:
    SSH x 30, IW x 20, FAC x 20, RAC x 20, Mountain Climber x 20.

    Beat down:

    1/2 mile loop with station for 30 LBCs, 20 Squats, 10 Merkins. Pax covered a range of 2-3 miles.

    Count off, Namorama (Welcome FNG Wilson!), Intentions, Prayer.

  • Fore! – from Landing Strip

    I thought I was dusting off an oldie-but-goodie with a morning run/workout through Audubon Golf Course, but low and behold MacGyver beat me to it a week or so ago. Nevertheless, we persevered…

    Warmup
    We moseyed over to in front of the clubhouse for the following exercises:
    -20 x SSH
    -15 x Forward Arm Circles
    -15 x Self Love

    Tha Thang
    We then moseyed through the course, hole-by-hole. Each hole was accompanied by an exercise, with reps to match the # of the hole. But we waited for the 6 to finish that # of exercises before moving on. Make sense? Yeah, it was kind of confusing out there as well.

    Here were the exercises:
    1. Burpee(s)
    2. Diamond Merkins
    3. Mountain Climbers
    4. Wide Arm Merkins
    5. Peter Parker
    6. Incline Merkins
    7. Parker Peter
    8. Decline Merkins
    9. Air Presses
    10. LBCs
    11. Flutter Kicks
    12. LBTs
    13. Hello Dollies
    14. J-Los
    15. High Planks (didn’t get to these)
    16. Low Planks (didn’t get to these)
    17. Mission Impossible (didn’t get to these)
    18. Big Boy Situps

    We were a few minutes late back to the flag, and there were some stragglers / bathroom breakers, but all in all, a solid workout wherein 5k+ was covered!

  • Uptown Bakers Dozen – from Fracsac

    YHC was alerted to a Down Range Pax needing an Uber to a beat down. Being the hospitable type, YHC volunteered to take said Pax to the Bird Cage.

    Lucky for YHC the Bird Cage needed a Q.

    Arriving early, the normal well lit alley of trees was found to be dark, so no go there. Grab some cones and set up along walking path.

    Not having made it uptown in awhile, new faces were seen. It’s good to move around!

    At 0530 disclaimer was given followed by a mosey to the brick area at the entrance to the alley of darkness. Normal warmup, then mosey to cones.

    First up – Lucky 7 BLIMPS

    7 burpees at first cone, 6 at second, and so forth. After 1 burpee run the parking lot loop and back and wait for the 6. Continue with Lunges, imperial walkers, merkins, plank jacks and squats.

    During Lucky 7s O’doul’s pulled me aside and told me I needed to step things up and that my workout was weak. I pretended that I couldn’t hear him, deafness is a great crutch at times. He hung back with me to push me, tempting me with next seasons fig harvest. Better step it up! This guy is a beast!

    Next up, suicide burpee 11s.

    Do a burpee, run back to start line. Run up to 2nd cone for two burpees, run back to start line. Continue until 11 burpees.

    Times up, thank goodness.

    COT

    NMM

    YHC had to get Chew Toy back to his hotel, so coffee was missed with the Uptown crew. I’ll be back!

    Unfortunately we only got to 94 burpees, but pax were told to feel free to do the additional 6 on their own….

    Joking aside, O’Doul’s really is becoming a beast. He pushed hard and never quit. Brown Bag is raising a solid young man and I’m honored to have had the opportunity to lead.

    SYITG

  • Angie’s List will check you for Ticks – from Sandbar

    YHC has been in a constructive state of mind as of late and bricks seemed to be just the thing. Bonus is having my 2.0s leave the the comfort of the AC for 10 minutes to load my truck the night before.

    Warmup – 10 grass grabbers IC. That’s it.

    Mosey to the truck to pickup bricks. Mosey with the bricks to the levee.

    Recent rain had kept the levee board from mowing, or the inspection guy has been on vacation. Grass was high and wet. Much grousing among the PAX re: snakes, rats and ticks. Angie’s List was particularly interested in the ticks and where they might end up.

    We did 7’s. Brickbys at the bottom and squat thrusters at the top. Each PAX had to blaze a trail through the tall grass to the top of the levee and back down and apparently stuck to their trail after it was made. When we finished, there were these neat lines up and down the levee like a crop circle bar code. Well done gentlemen!

    Mosey with the bricks back to the zoo. Pair up for Dora – 100 merkins, 200 floyd maywethers (with bricks), 300 LBCs (with bricks).

    After, we had a few minutes left for people’s chair wonderbras and dodo birds on the wall of the zoo, with the bricks.

    Mosey back to the flag for COT.

  • An Uptown Backbalst – from Tinkles

    We ran a loop with a little extra. It was Valentine’s Day.

  • Run Cajun Run day 9 – mini loops with a COP – from Reluctant Yankee

    Morning started off right – with a pre run to the AO with Popalock. I appreciate the push from POP the COP. Ran to the AO Set up a simple loop to help get mileage but I was surprisingly gassed on the shoulders too!
    We did a warmup COP SSH, Lunge around the clock, Roaches, and Jlos
    Then went to the shelter
    In chalk- 10 Hand release merks, 20 shoulder taps, 30 dips and 40 russian twist
    The loop went from shelter to rows (x 20) then around the track to the pull ups (amrap)
    then back to shelter. I completed 4 full loops – many pax completed 5.
    Then back to the flag for a 3 min of Mary sesh. LBT, penguins, freddies, plank jack, dying bug.

    Just want to get some mileage in and something for the body – focused on shoulders and core.

    Always a please to lead!
    We closed our COT with a prayer to accelerate our relationships.

  • Brickathon – from Rudy

    Loaded up the Mini with enough bricks for the expected Wolfpack Mountain crowd. Had to dig up a few extra pavers from the driveway just to make sure (and had to replace them quickly before the M saw them missing…). 530 rolls around – so lets get started.

    Circle up in front of Tulane for a real quick warmup. Some SSH, some forgetfullness (oh yeah, Imperial Walkers). Then gather round the Mini and start unloading the bricks – grab yourself 2 and head to the foot of the mountain. Fair warning to the PAX who were listening: the pavers were definitely heavier than the bricks. That would become more and more evident as the workout went on.

    At the mountain, lets start the WFT run up the mountain. Lots of chatter about “bricks” and “car windows”. Oh yeah, I guess that’s kind of a thing around the uptown parts. I did not explicitly mention “dont throw bricks at cars” in the Disclaimer. Perhaps I should have.

    Stopping at the halfway point, we planked for the 6. THen some Peter Parkers (quick 5 OYO burpees for Angie, who apparently never shuts the h**k up..), Then some shoulder taps (with bricks). Then WFT run the rest of the way up.

    At the top, partner up.

    1st round: PAX1 hand release brick-merkins, PAX2 bear crawl down the ramp a ways, then mosey back up. “A ways down” seemed imprecise enough for the PAX. And YHC, without glasses, was unable to distinguish light posts from other posts. So everyone just make the best of it.

    2nd round: PAX1 dying cockroaches (w/ bricks). PAX2: Mosey down, then Crab Walk up. El Wire insisted on more precise instructions again. So we’ll do 2 rounds each: Crab Walk up once, Walk Crab the other time (though YHC is still not sure which way is which).

    Might (or might not) have been a 3rd round. Alas, I don’t recall.

    Now time for groups of 3. Once again, YHC is reminded at how hard simple instructions can be for PAX during a workout. But eventually, everyone managed to get into appropriately sized groups. PAX1: run down the ramp and start Situps at the bottom. PAX2: Start Floyd Mayweathers (w/ bricks). PAX3: Run down the ramp (w/ bricks). Keep trading out, running up and down (as a team). Keep going for a while. Here’s where YHC lost out on the sooth, light bricks, and was stuck with the gritty heavy paver. That DEFINITELY made a difference for poor little ol’ YHC.

    Then – head to the Touchdown Jesus lawn.

    A few rounds of Bones (Wait, no Bieber) keeping time: 7 burpees on the minute, finish the minute with an exercise. Wanted to get through 7 rounds of this – but PAX started grumbling about being late. So had to call it off. Reload the Mini (I’ll give the Uptown PAX credit – they did a DARN NICE job of neatly restacking the bricks!).

    COT: 29 PAX. Lots of running stuff coming up. Call out our intentions, remember our victories, thanks and needs in a moment of silence, and finish up with a prayer.

    Thanks for letting me lead through a typically disfunctional Rudy workout!