F3 New Orleans

Tag: The Skinny

  • My O Face

    My O Face

    Soooo almost fartsacked this morning to walk up to the Pax and get the “Oh you showed up!”.  Which prompts the immediate reply “Oh Shit! I’ve got the Q”

     

    So a short mosey for an even shorter warm up.

    25 SSH

    20 Mountain Climbers

    20 Parker Peters

    Mosey back from whence we came over to the pull up bar station.  On the way we stopped for a quick 10 Mericans and back on the track to the pull up station.  Broke up into 3 groups:

    Count was 10 Push Pulls (1 pushup followed by 1 pull up) should have done 2 of each.

    Other paxs did Lunges & some other exercise

    We then moseyed over the the soccer field and separated back into 3 groups

    Count was 10 Pull ups, while the Pax did some other exercises.  I didn’t plan it and can’t remember so lets just mosey on.

    Next session was DORA

    100 Carolina Dry Docks

    200 Dips

    300 LBCs

    We then lunged our way to the end of the parking lot and jogged to the kick ball field for a circle of fire.  Increasing reps of Mericans around the circle till we each got to do 5 reps.  Tclaps to Pony Boy for keeping me honest on these.  We rotated on to our six and finished with a little Mary (Box Cutters & Russian Twist).

  • Small pax on Mondays right?

    It’s been a while since I posted on a Monday. It’s also been a while since I Q’d. This morning I had the opportunity to do both. Q’ing is like a exercising in that the more you do it the better you get. Needless to say I appreciated the inquiry from Bartman even though I’m pretty sure he knew I was not a professional trainer.

    We were 16 strong on this fall morning to witness me break the cardinal rule (burpees on Monday). Don’t tell Seaman.

    We warmed up on “our” newly constructed plaza at the rear of the bandstand with:
    SSH,IMP WALK, WINDMILLS,PLANK JACKS

    Indian run to row station for four groups of ROWS, PLANK JACKS, BURPEES, AND SQUATS. Two sets of burpees counting to 10.

    Next to a corner lawn for an 86 inspired workout of a three exercise routine of MERKINS,V-UPS, SQUATS. OYO sets of 5,10,15,10,5

    Jog over to the bollards foe a series of parter suicides. Parter one breathes while parter two runs

    Next to the picnic tables for DIPS, RT LEG STEP UPS, DIPS, LFT LEG STEP UPS

    Closed it out at the flag followed by a quick job to find Gabrielle’s keys.

  • A Few Proud Men

    Where is everyone?  Well at least the Q showed up.  With just two, the pauses are shorter, so the beatdown is greater.  Bring on the DownPainMents.  YHC doesn’t have the best recall of the post, but it went something like this.

    Warm-Up COP (really, Warm-up Line, as two points always make a line; three, a circle; and more than that, a mess): the usual.

    1st COP: pick up the biggest rock you’ve ever carried at Rock City, then put it down and pick up one much bigger.  Carry it about a 1/4 mile, recover from Bataan, then carry it back.  Wish you were dead.

    2nd COP: Bear crawls across the field, waiting to see which fall off first: your arms or thighs.

    Interlude to be light as a feather: walk across the parking stops doing some kind of balance something, or something.

    3rd COP: At the kiddie foundry, PAX1 deadhangs while PAX2 does 8 burpees, flap jack; repeato with 6, then 4, then 2.  Pray to Jesus for still having your limbs.

    Mosey back to the flag for 12 minutes of Mary.

    Countoff, name-o-rama, COT.

    Thanks, Woz, for a great beat down.  YHC, Jingle Vader

  • Lazy Susan

    Lots of fart-sacking today with only 4 PAX out to celebrate Labor Day. No need for a disclaimer…we moseyed to the lights:

    First COP: SSH, MC, IWS, PP, HB, PP (other one) x20 each

    At the lights: Suicide BLIMPS to the lights intertwined with 5 shoulder tap merkins.

    At the Benches: Dips x20, RLSUx20, IM x15, LLSU x20, BSLR x10, DIPS x10, BSLL x10, IPP x20

    Back to the lights for animal exercises: Bear Crawl, Crab Walk forward, Frog jump backwards, Crab Walk backwards then finished with a merkin walk switching sides halfway

    To finish we dedicated our last COP to those who worked hard to get us to where we are today, namely the Russians:

    RT x10, Cockroach x10, RT x10, Penguins x10, RT x10, Flutterkicks x10, RT x10, Hello Dolly x10 & RT x10

    Back to the flag: a short count-off, name-0-rama and a shout-out to our friends in Texas.

     

  • Taking a Mulligan

    Despite the threat of rain a dozen pax gathered to start week off right.  We had Cavalier with a Kotter, and 2 new FNGs

    Moseyed over to the field in front of the zoo where we warmed up with

    • SSH x 22
    • Forward Arm Circles – 11
    • Reverse Arm Circls – negative 11

    We then lined up to do some BLIMPS.  As was Monday we substituted Box Cutters in lieu of Burpees and we started at 10 going up from there.  We shuttled back and forth from the starting point to the parking lot and back.  Doing an exercise at each end.

    We then moseyed over to the pull up station where Pax did Pull ups with Mericans in between.  Doubling the Mericans in between.  Pull up 1, 2 Mericans, Pull up 2, 4 Mericans…up to Pull Up 5.  While waiting rest of pax did LBCs and LBTs

    Poor description from the Q led the first wave to do Pull up 1, 2 mericans, Pull 1, 2, followed by 4 Mericans all the way to Pull up 1,2,3,4,5 followed by 10 Mericans.  I like the tougher version of this and will try it in the future.

    We then moseyed over to the shelter.

    • LL Power Up x12
    • RL Power Up x12
    • Dips x12
    • Rosalita x12
    • Pickle Pounders x12
    • RFM x12
    • Russian Twists x12

    We wrapped up the Shelter with a minute of the People’s throne and back to the flag.

    Landing stripped noticed we had 2 minutes lefts….being Monday and all

    10 Burpees!

    2 FNGs came out, Gabriela loves volleyball and Clampett lives on North Shore and loves to shoot

  • Abs and legs and abs and legs…

    Pre Thang: YHC has been struggling w a bad shoulder so I wanted to be sure I could Q a workout that would challenge the pax and rest the upper body. Sunday evening I went over to the AO and mapped out a .25 mile loop  that started at the shelter and went through the oaks to the track and back around golf club drive. At the shelter, 12 exercises were scribbled onto the floor with my handy sidewalk chalk.

    The Thang: At 05:30 the disclaimer was given and we were off.  A short mosey down to the clubhouse and over to the shelter where we paired up. Partner A would perform the exercise AMRAP while partner B ran the loop, then switch– working our way down the list… Russian Twist, Squat, Real Freddie Mercury, Lunge, Flutter Kick, Imperial Walker, Dying Cockroach, RLSU, LBC, LLSU, LBT.

    Some groups were a bit faster than others, but when all was said and done we worked for 45 minutes non stop, running 2.6-3.0 miles and completing at least 11 of the 12 exercises.

    COT w shout out by YHC–

    T Claps to the pax for embracing the suck. It has been brutal out there.

    T Claps to a couple of the young guns for getting in a quick round of Merkins before getting in their cars. I believe that was YSR and Pony Boy. Nice work !

    Reminder: Come check out Son of a Saint mentor/F3 informational gathering this Wednesday.  See F3 email or group me for info.

    Good Times!

    Roots

     

     

     

     

  • PreBlast: Keep it Simple

    I’m borrowing this workout from F3 in Raleigh, which is where I first posted back in 2015.

    We’re going to warm up in place:

    -20 x windmills
    -20 x SSH
    -2 x 20 second arm/chest stretches

    And then we’re going to run. We’ll stop every 1/4 mile to do 20 merkins.
    If you finish quickly, you can move on to do 40 LBCs. If you finish that, plank and wait until the 6 has finished the merkins, then everyone will run to the next 1/4 mile mark and repeat. We’ll end up back at the flag for COT.

    See y’all in the gloom.

    EDIT: we ended up alternating a bit, so we started with 40 LBCs at a few station.  We ran 2.5 miles total, so had 10 workout stops.  I think we did 7 x 20 merkins and 3 x 40 LBCs + lagniappe.  And we finished up with a little ring of fire back at the flag.

  • VQ – Hear a Train a Comin

    5:30 Gathered at the place a flag might be if someone brought one.  Because we were headed toward the river, and not the Skinny’s usual lakebound direction, YHC held for an extra 30 seconds for PAX who didn’t watch GoT until the 11:00pm slot and were lateshows. Mosey across Magazine to  zoo overflow parking field for warm up COP:

    • SSH x20 IC
    • Peter Parkers x20 IC
    • Smurfjacks x20IC
    • Parker Peters x20 IC
    • Kentucky Uncles (hillbillies) 20 IC

    Then we used the four corners of the squarish field for some OYO BLIMPS.

    • 5 Burpees. Run to next corner.
    • 10 Lunges each leg. Run to next corner.
    • 15 Imperial Walkers. Run to next corner.
    • 20 Merkins. Run to next corner.
    • 25 Plank Jacks. Run to next corner.
    • 30 Squats. Run to next corner.
    • Plank and wait for the PAX to finish.

    Next we moseyed around the NORD pool toward downtown to the long green wall in front of the Reptile House that protects the animals of the zoo from the wildlings of NOLA. PAX grabbed some wall for Ascending Testicles. Feet on the wall in a plank, working through:

    •  15degrees (10 derkins)
    • 45 deg (10 derkins);
    • finishing with BTTW (hold for one minute)

    There was some mumble chatter about loose rock in front of the wall and YHC promises to revisit this exercise under conditions that can accommodate the soft hands of the uptown PAX.

    Next we moseyed back across the parking lot toward the ‘Fly, with the intention of finding some elevation at the levee.  However, a train announced it’s presence as we approached the gateway across the tracks. It was sitting still, and so as not to repeat the less-than-solid example of some carrollton booster dads clambering over parked train cars, YHC led the PAX back to the over flow parking field and the treeline along Magazine for some modified Dora. PAX partnered up and alternated running the tree line to the last tree and completed:

    • 50 Dan Taylors (squat followed by 4 lunges is 1)
    • 100 Iron Hulks (merkin followed by 4 air presses is 1)
    • 150 LBCs

    Time was working against us, so YHC modified to 75 Iron Hulks and PAX finished out the LBCs. We moseyed back to the flag and then did the count and name-o-rama. Three PAX skedaddled before COT, and one was a FNG. There were some proposed names for this FNG such as “splits” or “ghost,”  but there was consensus that we will find an appropriate name when he returns. Wrap with announcements and intentions, and the jesus prayer.

    Thanks for the opportunity to Q .

    -sandbar

  • The Skinny Nutria

    I’ll be out of town for the main event so I figured the least I could do was motivate/train my fellow uptowners for next week’s run.  Everyone was game and spirits were high on this high dew point Monday. Another of our F3 brothers from the motherland, Sir Topham Hat from Charlotte, dropped by to post and would be a fine addition to The World team were he to live a little closer.

    Disclamier and to stretch. No pulled hammy’s for this crew. T-claps to 86 for his ability to touch the ground during toe touches.  He must be doing yoga on the DL.

    Mosey for a full lap as a group.

    • Indian Run
    • Bataan Death March with 5 Burpees on the catch up
    • Indian Run
    • Alternating intervals in the running icon: jog 2,sprint 1. Saban vs El Wire for a photo finish!

    Only 5:55, that was quick.  Cool down with 10 pull ups and 20 squats.

    Mosey to oak alley for some Mary:

    • Russian Twists  IC X 20
    • LBT IC X 20
    • Supermans IC X 20
    • Dyeing Cockroach X 20

    Continue in Oak Alley for some wind sprints. Partner up and alternate through progressive lights. Exercise while your partner runs. Burpees, Merkins, Squats, Lunges.

    Mosey to the shelter for bench work.

    • R leg step ups IC X 15
    • Derkins IC X 10, Shoulder taps X 10, Derkins X 10.
    • L leg step ups IC X 15

    Finally time was up. Back to flag for count off, namorama, annoucments, and intentions.  Special prayer for Yankee’s coworker for strength in her battle with cancer.  Great workout guys!

  • Summer is here!

    The air was thick from the celebration of our nations birthday!  Happy Birthday Nation!  BBQ and beer mixed with the dense humidity to say “Purification through sweat awaits!”  Oh yes it was hot and sticky, the kind of sticky a 5 year old gets when they play with BBQ’d ribs covered in sauce!

    8 Pax gathered around the flag for the Q to arrive in the nick of time!

    We pushed off into the gloom circling up for standard warm up

    SSH x 36

    IW x 28

    Peter Parker x 15

    The air began to grow thicker and the spanish moss reminded me of Yoda’s home on Dagobah so we  moseyed to the shelter, where we did our 5 mins of BTW with some Baby Crunches in between.  There was no try only Do!

    We then proceeded to Oak Alley where we did a series of wind sprints and high knees to the track and repeat.  We did  6 or 8 lengths time is all relative when on Dagobah.

    Pairing up we did Dips followed by Parker Peters, followed by Squats while our partners ran to the pull up bars by the flag to do 10 pull ups.

    Back to the shelter we did a meandering snake of right leg and left leg power ups, followed by a real quick session of Mary where we did Real Freddie Mercury, The Putins, and Box Cutters.

    With time and creativity spent we called it a morning as the sun rose!