F3 New Orleans

Tag: The Skinny

  • Methane Crew

    Beautiful AM 65 degrees and a cool breeze.

    Wanted to take a nice reverse lap up and around the FLY.

    Disclaimer

    We moseyed to the soccer goal in front of Audubon Zoo.

    COP 1:  SSH x 20, Imp Walker Squats x 20, Peter Parkers x 20, Dying Roaches x 20

    Mosey to the FLY.

    COP 2:  Square Bear Crawl – Bear Crawl 25 yards forwards, 25 yds sideways left, 25 yds backwards, 25 yds sideways right

    Mosey to Monkey Hill.

    COP 3:  Negative 2s.  Do 20 plank Jacks, run up and over and do 18 merks, up and over and do 16 plank jacks, 14 merks, back up and over until 0.

    Mosey to baseball fields.  Chitty Chitty Bang Bang  2 rounds.  All in plank jump over the legs of the PAX.

    Mosey to Labrynth:  COP 5.

    Russian Twist, LBC, Penguins, Low Country Crab, Fire Hydrant, Parker Peters, and Donkey Kicks

    Mosey back to the Flag

    At the flag it was PLANK WALK and wait.

    We finished with the recent ISI challenge of SHOULDER TAPS in 2 min.  I did 110 but 86 won the day with 133.

    Thanks – It is always a pleasure to lead

  • You Say Richard Simmons, I say Steve Prefontaine

    The Pax always enjoys a birthday beatdown and since my 42nd happened to be on the day of a traditional running workout and we are in the middle of the Run Ranger Run challenge I figured I’d take the Q and log some miles.  Resurrecting a Halloween Q get-up I also figured I should look the part.  Perhaps I’d excite more middle-aged flabby ladies then I’d earn respect from the Tulane cross country team but I considered myself more Pre than Richard in my own mind!

    Yankees preblast in addition to driving home the meaning of fart-sack (see the list of pax) also tipped off the runners and I was pleased to see the response.  A scouting run by the course director found a wet but fast track.

    Disclaimer and let’s get started.  Warm up in place with some hamstring stretching and let’s mosey.  Run as a group clockwise around the park from the flag.

    0.0- .5 miles: pause for 10 burpees IC and then Indian Run

    .5- 1.0 miles: benches for dips IC x 20 then some ‘classic Tinkles’ of 10 Derkins, 10 Shoulder Taps, 10 Derkins IC.

    1.0- 1.5 miles: POW run, backwards run, Right and left karaoke, and pause for 10 burpees IC

    1.5- 2.75: Indian Run and pause for 10 Burpees  IC

    2.75- 3.15 miles: Mosey

    3.15-3.6 miles: Alternate sprint/jog in the running man back to the flag. 12  Burpees IC to finish strong at a total of 42.

    Count off, namorama, Ball of Man.  Thank you Lord for the fellowship that make the painful painless and for the desire to make ourselves better.  Special intentions for Peaches’s brother and YSR’s aunt.  Please give them the strength to face their challenges.

    Thanks to Pax for getting me off to a great start to my 43rd year!

  • Back in the Saddle…

    So after a sun-filled week in Orlando with the M and 2.0’s,YHC was ready to get back to the regular beatdown with his F3 brothers.  So much so, that we even suspended the no-burpee Monday rule.  Apparently one week of no burpees equals a burpee pyramid.  After disclaimer 16 PAX moseyed to kickball field in front of Audubon Zoo for:

    Warm Up

    • SSH X 20 IC
    • Forward Arm Circles X 20 IC
    • Windmills X 20 IC
    • Reverse Arm Circles X 20 IC
    • Imperial Walkers X 20 IC

    Next we moseyed to Soccer Field for Thang 1

    Four Corners/BOMB

    • First Corner 5 Burpees
    • Carioca to Second Corner for 10 OH Presses
    • Crab Crawl to Third Corner for 15 Merkins
    • Backward Run to Fourth Corner for  20 Big Boy Sit Ups
    • Crab Crawl to Beginning.

    All of the above OYO

    Because that was so much fun, rinse and repeat!

    Next we moseyed to Audubon Statue for Thang 2, a little DORA

    Partnered up as 1 PAX ran other completed:

    • 100 Derkins
    • 200 Squat Jumps
    • 300 LBC’s

    And just as Medulla Oblongata thought we were done “But wait there’s more!”

    Moseyed to Oak Alley for Thang 3, Burpee Pyramid

    • Starting at first light one burpee with one merkin
    • Run to second light for 2 burpees with two merkins on each burpee
    • Run to third light for 3 burpees with 3 merkins on each burpee
    • Run to fourth light for 4 burpees with 4 merkins on each burpee
    • Run to fifth light for 5 burpees with 5 merkins on each burpee

    For those mathematicians, that’s 55 merkins and 15 burpees for the PAX who completed.

    As we were running out of time, we cut burpee pyramid short and moseyed back to flag.  And because we had one minute left, 10 Nolan Ryans each side OYO.

    Count-off, Name-o-rama with one FNG, who PAX named Peaches as he is from Atlanta, went to UGA and we thought 28-3 would be too harsh.  Announcements and COT/Prayer.

    Thanks to PAX for letting me lead.  Truly grateful for this group of men and F3.

  • Lundi Gras Lap

    16 PAX for a Lundi Gras stroll uptown at the Skinny.  It’s Monday so you know that means a lap.  A guaranteed 1.7 miles.

    Thought I might be alone on Lundi Gras but we had another huge PAX.

    Bartman was the Q but got the text looking for backup since he was out of town.  I was in coverage mode.

    First –  we started our loop and pulled over for a quick circle.  SSH x 20,  Imp Walker squats x 20, Morning glory x 20, and Mtn Climbers x 20

    Prisoner Mosey to the Rows.

    Rows x 20 that was the count.   Then we did Plank Jack Station, Squat station and a LBC station.

    Mosey by sprint a running man and jog a running man to the bridge on the left.

    Here we circled for Jack Webb to 10.

    Then we sprinted a long run to the fountain. Incline Merks to wait.

    Dips x 20

    Then group 1 Bear Crawl around the fountain  Group 2 step ups

    Flip flop

    Indian Run to the Pull ups – Made the faster guys circle back for us.

    Then we got the bar for Pull ups x 10

    The rest of the gang did Plank Jacks, Plack walks and squats.

    Finally we ran the golf cart path to the FLAG.

    I got admonished for arriving 2 min late – my apologies men.

    Thanks for getting my toxic body out of bed – you rule!

     

  • Brown Bags Bananas

    Brown Bag doesn’t know how to do backblasts.  So I have some OCD issue that requires a bb – so I will post this for our beer brewing troglodyte.

    In reality it was nice of Brown Bag to step up for Chiquita who claims he can’t remember the names of stuff eventhough he has posted at more than 10 workouts.  (Times up Banana man).  For what its worth I stepped up for Brown Bag a few weeks ago – so he kind of owed us!

    18 pax LINED up for a muddy gloomy monday beatdown.  No offense if I missed you – I wasn’t the Q so I wasn’t paying full attention.  Add your name in the comments and eventually I will add you to the bb.

    SSH, Imp Walkers, Peter Parkers, and squats x 20 ic to start things off.

    Then we started our loop!  Jog around the track to the row bars.  At the rows 10 burpees was the count, (yes seaman cried), rows, lbcs, and squat jumps.

    Long mosey indian run (2 lines) until we hit a lit area.  50 plank jacks oyo.

    Long mosey indian run (2 lines) until we hit the benches at the fountain.  At the fountain – step ups, dips, step ups and dirkins x 20.

    Then we circled up for a CORE O RAMA.

    Each guy picked an exercise that we did x 10 or x 15.  18 guys x 10 = 180 core exercises.

    Seaman finished with donkey kicks.  I did O’Marys which I gleaned from H-town F3.

    We did roaches, russians, flutters, box cuts, etc.  I wasn’t planning on writing the bb – so I can’t remember any of the stuff- or who did what.  This circle with 18 dudes took a good 20 min.

    Then we ran the last half of the park – indian runs.

    We stopped for 50 lbcs.  We stopped again for 25 merks all oyo.

    Thanks for the beatdown Brown Bag!  Now I need to teach you how to backblast.

     

     

  • Invasion of exchange students

    Well we guess that Cavalier didn’t get the memo for this AM – Douille?  Did you let him know he had the Q?

    Beautiful 60 degress today!

    It was all good.  I had a plan in my back pocket.    We were join by Buffett from Myrtle Beach, NattyDatty from Ashville NC, and King of Beers from Ashville.  All in town for a conference.  Tclaps to NattyDaddy and King of Beers for the 6 mile pre-game run.  Another tclaps to NattyDaddy for running six miles back!

    We did the traditional Audubon Park loop for our Monday AM beatdown at the Skinny.

    SSH x 20, Imp Walker Squats x 20, Mtn Climbers x 20, Low Slow Squats x 20

    Run to the rows

    At the rows – I broke the rules.  20 rows is the count.

    Burpees, Hand release Merks, and Lunges

    Indian run for one cycle through the group – to a lighted spot.

    Here we did donkey kicks x 20, nolan ryans, low country crab x 20 and fire hyrants x 20

    Hallelujah run to the benchs.  20 oyo dirkens, 20 step ups left ic 20 oyo dips 20 step ups right ic 20 oyo irkens

    Back to the track – indian run one cycle through the group to the water fountain.

    then 6MOM  –  dying roach x 20,  russian twist x 20, flutters x 20 , v-ups x 20, lbt x 20

    Back to the track – 80% run to the monkey bars

    PIMP.  Groups of 5 – Pullups x 10, Imperial walkers x 20, Merks x 20, and Plank Jacks x 20

    Horses to the barn 90% sprint to the flag.

    2 min early at the flag.  20 hip dips, each side.  That was time!

    Thanks for the opportunity to step up.

    Tclaps to Gabrielle for posting on the Northshore.

    Prayers to the Burton Family.

     

     

  • New Year’s Journey to Svalbard

    On the First Night of the New Year, an unofficially endorsed truce allows the sacrosanct veil of Naval regulation to be pierced .  During the mid-watch from midnight to 0400 (and only during the mid-watch) it is permitted for a ship to record the first entry of the New Year in verse.

    With that….

    It was 28 degrees on the first day of the year,

    Most of the PAX were sleeping off their beer.

    Into the gloom we moseyed YHC and Sandbar.

    As wind gusted we knew the workout wound not be subpar

    The moon it was super as we set off through the trees

    The north wind howled with chilling degrees.

    Run to stay warm on feet made of lead

    And the ducks on the lake were shaking their heads.

    The AO was covered with puddles of ice

    No burpees on Monday was our only vice.

    On the final turn we knew we were on the verge

    With 2018 upon us it is time to end this dirge

  • We lost one

    Nine PAX including one FNG (friend of Chiquita, name & age unknown) showed up for a classic beat-down in the wet gloom of Audubon.

    No luck finding dry land as we circled up between the row of lights:

    SSH x20, Plank Jacks x20, Elbow Plank Jacks x20

    IW x20, Parker Peters x20, Elbow Parker Peters x20

    Hillbillies x20, Peter Parkers x20, Elbow Peter Parkers x20

    Goofballs x20, Mountain Climbers x20, Elbow Mountain Climbers x20

    After enough elbow fun in the mud, we moseyed to the track for an Indian Run.

    Stopping past the row bars on a somewhat dry patch for another circle:

    Catalina Wine Mixers x10 OYO

    Boo-Boo Bears Crawls Left Leg – one circle around

    Catalina Wine Mixers x10 OYO

    Boo-Boo Bears Crawls Right Leg – one circle around

    Back to the track for another Indian Run to the Pavilion.

    The QIC diligently instructed the FNG to modify the route  if needed.  Unfortunately the FNG chose a new path directly to his car  and sped out of Audubon the wrong way.

    On to the benches:

    BSLL x15, LLSU x15, Dips x15, Decline Parker Peters x10, Derkins x5

    BSLR x15, RLSU x15, Dips x15, Decline Peter Parker x10, Derkins x5

    Circle for Mary:

    RT x15, Flutter Kicks x15, RT x15, Hello Dollys x15, RT x15, Real Freddie x15

    Mosey back by the flag:

    Catalina Wine Mixers x10, Plank-o-rama the MI for 20 sec

    Count off, Name-o-rama (sans AWOL) and a quick prayer

    Good start to the week…Thanks

     

  • Dog poo landmine for the Q

    Hey Guys –

    Good beatdown this AM.  Sad that I didn’t mention the Vegas shooting.  #prayforvegas  Now my thoughts and prayers go out to all of those people and their families.

    We started this rainy gloomy morning with a pre-planned weinke but once I saw 2 FNGs I decided to modify and stay in the neighborhood.  Good thing bc that allowed us to find Thumper!

    Tclaps to Brown Bag who had 2 FNGs at the flag ready to go.  Brown Bag showed up at 529AM – we thought he did the ole’ EH and Sack.  However he was kind enough to post!

    Tclaps to Chic-ka-chic-ka for coming back for his second beatdown in 2 weeks

    Welcome back Kotters to Quick Draw.  We have missed you in the gloom.

    Also had an exchange from North Carolina – welcome to the PAX – unicorn.

    We did a short Mosey around the parking lot and circled up in front of the Gazebo.

    IC SSH x 20, Imperial Walker Squats x 20, Mtn Climbers x 20, LBC x 20

    Mosey down the muddy path to the row bars.

    At the row bars – a circuit   20 rows is the count, then the other 3 groups – low/slow squats, plank jacks and burpees.

    Only bc Seaman and revit decided to no-show due to the rain.  At this point I landmined myself by the row bars.

    As we were working at the row bars – a guy ran by and I decided to mid workout EH him.  Turns out it was F3 Thumper and he nerviously asked are you guys F3?  So I was all excited about my mid-workout EH and then it ended up being one of our guys – so welcome back kotter to Thumper.

    We ran the WWI monument.  We did a small circle of merks.  Merks x 20, Wide merks x 10, Staggered L merks x 10, Staggered R merks x 10.

    We ran back to the pull up bars.  At the pull ups it was 5-10, then a lap around parking lot, then 20 step ups per leg, then back to the pulls ups for burpees, then a lap around the lights.  You could have started in a different spot for that circuit.   BLIMPS to wait for the 6.

    Then we mosey’d back to the Gazebo for 6 min of Mary.

    This we did low country crab x 20, Fire Hydrant x 20, donkey kicks each leg x 20,  Russian Twist x 20, LBT x 20, Peter Parkers x 20, Parker Peters x 20.  More like 10 min of Mary.

    Mosey back to the Flag but do 10 decline merks on the benches on the way to the FLAG.

    We closed with a hopeful thought to be more mindful of our relationships.

    Thoughts and prayers for Vegas

    Thanks for the opportunity to lead!

    Reluctant Yankee

     

     

  • The Classic Monday Loop on the dot, on the dot

    After a harsh email reminding Qs to start & finish on time, YHC announced the disclaimer at 5:30 on the dot. We then moseyed to the row of lights. Yankee of course arrived at his usual 5:30ish: https://www.youtube.com/watch?v=K8BPP4ASQWo

    The warm-up: SSH x20, MC x20, Peter Parker x20, Parker Peter x20

    Back to the track: Two man Indian run to the row bars

    Row bars: Rotate four groups – 10 All-american something or others, plank jacks, merkins & rows

    On the track: Indian run to the fountain

    Fountain: RLSU x20, Up/down merkins x10, BSLRL x10, Derkins x10, BSLLL x10, Derkin Peter Parker x10, LLSU x20, Derkins x5

    On the track: prisoner run to water fountain & green

    Green: American Hammer AKA The Robert Mueller X15, Flutter Kicks (the little rocket man?) x15, American Hammer x10, Hello Dolly x15, American Hammer x10, Real Freddie Mercury x10, The Zanzibarian Hammer (no monkey humps) x10 & Elbow Parker Peter x10

    On the track: Indian run to the monkey bars

    Monkey Bars: Rotate four groups – 5 All-american something or others, plank jacks, merkins & pull-ups

    On the cart path: Indian run to the flag

    Flag at 6:14, planked and MI for 20 seconds until 6:15

    Count-off, name-o-rama, announcements (something about wet hops, fried chicken & deadly gas) and prayers for Puerto Rico.

    Good start to the week…Thanks