F3 New Orleans

Tag: The Skinny

  • Backb-LAST

    Who knew when we posted Monday AM that would be the last Skinny for awhile? Not me. I texted Hawg on Sunday night to make sure we were good still fighting the good fight and I felt reassured. Monday’s beatdown was healthy socially, mentally and physically. We kept our distance. We got the work in. By Monday night group sizing had been reduced to 10 or less. Some saying that the family unit was big enough-shouldn’t get any bigger than that. Monday night at 730. Hawg called me again and this time we both knew that we had to shut it down. F3 sites around the Nation were shutting down -so that we can do the right thing and be good citizens. PRactice what we preach and live 3rd. So we now have a F3 hiatus. So for now and for Uptown NOLA this is the Last Backb-LAST. Until we can gloom again.

    El Wire was the Q – Wire and Jingle Vader are technologically challenged – I wanted to record this last workout for posterity – so I will pen El Wire’s Q.

    Circle UP-

    Jack OFF – ssh x 20, seal jack, plank jacks, smurf jacks x 20

    Then we mosey’d to the bandstand/oak alley.

    At the alley. We had a MERK station by bandstand – run to row bars and do Burpees, run along the track to pull ups for VUPS then run through parking lot to the tables and do DIPS. We started round one with 10, round 2 with 15, round 3 with 20, round 4 with 20, backdown to 15, and then we finished before we could continue the cycle.

    Nice Q El Wire – thanks for stepping up. Fingers crossed that when Covid-19 is done that you will finally start writing some BBS.

  • Light Lundi

    Following the funday of all Sundays the pax was light today. This worked well with my plan to primarily run. The RRR challenge is effective in changing the focus and most all in pax were set to GPS mode. We had some nice conversation and feel like we got a good feel for the Rex run course tomorrow.

    Warm-up: Grass grabbers IC x 20, Imperial Walkers IC x 20, SSH IC x 20.

    The Thang: Nice loop around the park and fly. Made a stop near the levee for some Mary (Russian Twists, LBC, Dying Cock Roach IC x20) and again at the Labyrinth for a ring a fire (3 rounds of ten since we were efficient). Moseyed back to the traditional flag spot.

    COT: That the remainder of carnival is safe.

    Thanks for the opportunity to lead.

  • Monkey Humper Monday

    Got to bed late and was feeling tired and uninspired this am – forced myself to the beatdown because I was the Q today. First person I saw was Revit and I mentioned that I wasn’t feeling it yet – and he reminded me that sometimes getting out of bed “the daily red pill” is the biggest challenge. And he is right! The whole day is better because of that one decision.

    Got the PAX together and ran across Magazine to the Figure 8 path in front of Audubon statue. Here we did a quick warm up: SSH x 20, Low Country Crabs x 20, Mtn Climbers x 20. Then we did 20 Monkey Humpers OYO, and do 20 MHs OYO at the tip of the 8s and where the line crosses so we did 100 MHS total.

    Then we moseyed to the FLY. We did some LBC x 20, Leg Lifts x 20 and dying roaches x 20. We also did 20 Monkey Humpers OYO.

    From there we moseyed to near the hill – at the hill we did Merks around the clock. With our hands on the curb. at 12, 3, 6, 9. oclock.

    After that we moseyed to a softer spot – and did 20 Jlos. Plus 20 Monkey Humpers.

    I let the boys open up the throttle for a full run to the Labrynth. The lead guys were supposed to ping pong for the 6 to get those extra miles.

    At the Labrynth we did Bulgarian splits L and R and Dips.

    Then we went for the long mosey back to the FLAG. Got to the FLAG early so we did Monkey Humpers until the 6 got there. With the 6 we did another 1 min of Monkey Humpers.

    Thanks for making me take the DRP today – I will be back at it on Wed!

  • Wait… WPM on a Monday???

    During coffeeteria after Sweaty Bells, YHC asked Douille “Who has the Q tomorrow for the Skinny?” Good thing YHC asked because Douille responded “You got the Q tomorrow!” With Run Ranger Run in mind, YHC knew he wanted to incorporate the workout with more than 3 miles within 45 minutes.

    YHC ran to the AO. YHC did this last year and will continue to do so in 2020 Run Ranger Run month. Upon arrival, he realized few others were doing the same thing. Roots got there early and ran a lap around Audubon Park. Angie’s List, Squeal, and Yankee all ran to the AO. T-claps to all the PAX who did extra homework to start the day!

    At 5:30, YHC gave his disclaimer and informed the PAX that they will be running today. Fast guys can log in extra mileage by sweeping the Six at every stop point. Everyone started with the warm-ups in cadence at the AO meeting spot:

    Forward Arm Circles (No reverse because Seaman was there) x 10

    SSHs x 20

    Windmills x 10

    First Leg – PAX got on the track and moseyed to the first stop, which was the bridge to the golf course. YHC was very happy to see high participation of sweeping the Six. Once the Six got there, the PAX did 20 mountain climbers in cadence.

    Second Leg – PAX moseyed to the Shelter where we met at the annual Gnarly Nutria. Everyone did 15 dips in cadence.

    Third Leg – YHC told the PAX to cross St. Charles and to head towards the base of Wolfpack Mountain. Few PAX got excited while they were entering uncharted territory on Monday! PAX once again swept the Six once they arrived to the base of the WPM. PAX formed 2 lines and Indian ran up the garage to the top, where everyone did 20 plankjacks in cadence, Held in position, then went right into slow merkins x 10 in cadence. PAX took the stairs back down and headed towards the fountain in front of Audubon Park

    Fourth Leg – At the fountain, everyone did 20 declined shoulder taps in cadence, then moseyed to the water fountain, then formed 2 lines and Indian ran from the water fountain to the monkey bars. PAX circled up at this spot and did the following exercises in cadence: LBCs x 20, Flutterkicks x 20, American Hammers x 20.

    Final Leg – PAX got back on the track and took a detour back to the flag by crossing Magazine Street towards the statue in front of Audubon Zoo and back to the track back to the flag. Everyone arrived at 6:14 a.m. so the PAX planked for 1 minute.

    On average, most PAX got approximately 3.2 miles while some got around 3.8 because of the multiple sweeping the Six.

    We ended with COT praying for the passing of F3 Noonan from Naperville and Pauly D’s colleague. We also prayed for speedy recovery for my sister after giving birth to Nephew Kong! I ended the workout by running back home with Angie’s List. What a way to start the week!!! Thank You for pushing me every morning!!!

  • I’m Late

    Jogged to the grass in front of the zoo for 20 each of the following

    • SSH
    • Smurf Jack
    • Imperial Walker Squat
    • Mountain Climbers
    • Peter Parkers

    Next we headed to the Audubon statue for a little Dora 1,2,3.

    • Burpees X 100
    • Jump Squats X 200
    • Little Baby Twists X 300

    Quick mosey to the pull-up bars and split into 5 groups.

    • 10 Pull-up count
    • Dry Docks
    • Jump Lunges
    • Plank
    • Low Country Crab

    Headed back to the pavilion for some DIPS

    • RLS X 20
    • Dips X 20
    • LLS X 20
    • Dips X 15
    • Box Jumps X 10

    Back to the flag to finish up with.

    • Russian Twist X 20
    • Crunchy Frog X 20

    Finished up COT and Name-o-Rama.

  • Do I look like the kind of guy that can read a spreadsheet?

    In my old age I find my bedtime has moved back dramatically. That being said I was well asleep when Yankee texted me at 9:03 alerting me to my Q at The Skinny in the morning. I awoke around 10 and glanced at the phone and rolled back to sleep while visions of beatdowns danced in my head.

    Mosey to some grass in the park for warmups.

    • SSH X30
    • AC’s X10 forward and reverse
    • GG’s X20
    • PP X20
    • PP X20
    • MC X20

    Line up and head to Row Bear station Indian style.

    • 4 Groups break up for burpees, plank jacks, squats and rows.
    • Burpees sets the pace. Rinse and repeat.

    Line back up and head to grass up by the ole ginkgo tree. Circle up for some ring of fire merks. Do ten and person to your left starts at your 5, Rinse and repeat. Lots of whining here. Lots of kneeling.

    Back to track. At first running man 5 burpees than run hard past 1 to next running man. 5 burpees and repeat till you reach the fountain.

    Once at the fountian we roll right into incline merks, no break or counting to 20 until 6 rolls in. Once six arrived we started right leg step ups fast. then dips fast. then left leg step ups fast. Then dips fast. Tried to keep pace up to keep heart rates up.

    Once done back to track quick for 2 line Indian run to the flag. Apparantly everyone was not down for some over the top cardio this morning. We survived a muntiny mid way back and modified with a “just get back to the flag” run. I circled back for 6 twice and racked up some pretty nice extra mileage doing so.

    We all made it back roughly on time. Fitbit indicated 2.4 miles for the workout.

    Count off, Name O Rama, Announcements, Intentions and SBOM.

    Remember the Christmas party is Monday at Urban South. Potluck. We need food! HNJ Men’s Club is selling trees starting Friday. If you visit our website you can pre order. Ther was some other stuff mentioned, read the email.

    Thanks for letting me lead.

  • Blame it on Ukraine (or at least the twists)

    Conditions were prefect at the Skinny…extra gloomy with lots of fog, cool temps, reports of poor air quality & a visitor named Uptown Girl. After a half-hearted disclaimer by the Q (you know my name), we moseyed to the Bandstand.

    1st COP:

    SSH x34 – tribute to the Saints win & Mr. Slye having to take the greyhound home.

    MC x20, HB x20, PP x20, ISW x20, PP x20

    Off to the track stopping by the row bars:

    5 groups – 10 burpees were the count (even on Monday)

    Rows, Burpees, Plank Jacks, Merkins & Squats – 1 rotation the back to track for a two-line Indian run

    Stopping halfway to the benches a little sudden change: 10 burpees (Book of Revit be damned)

    Back to the track for more Indian run to the benches:

    RLSU x20, Dips x20, LLSU x20, Dips x15, Shoulder Taps x20, Derkins x10

    Another Indian Run to the green for the 2nd COP:

    Flutter Kicks x20, Hello Dolly x20, Dying Cockroach x20, Elbow Peter Parkers x20, Russian Twists x20 & Ukrainian Twists x20

    Back to the track for the last Indian run.

    3rd COP at the pull up bars:

    Plank-o-rama followed by 10 burpees

    Back to the flag for one last COP:

    Plank crunches right then left followed by 20 seconds of MI

    Count-off, Name-o-rama, showed the flag some love then a short prayer.

    Good times & nice attendance at Coffeteria. Thanks

  • Happy Veterans Day 11/11/19

    17 other PAX joined YHC on this sunny, clear Veterans Day at 60 degrees for a Skinny beatdown. YHC couldn’t ask for a better day. We moseyed to the band stand with the following warmups in cadence: forward arm circles x 10, backward arm circles x 10 (thank goodness Seaman was not present), windmills x 10, SSHs x 20, Imperial Walkers x 20, and MC x 20.

    The PAX then moseyed through the Oak Alley toward the running track. However, everyone stopped at every other light post in the alley and did 3 burpees. In total, each PAX did 9 burpees before arriving to the track. Everyone then jogged across Magazine Street toward the main entrance of Audubon Zoo on Magazine Street. PAX stopped at the 2nd light post. Everyone completed the BLIMPS starting at the first light post with 5 burpees, next post with 10 lunges, following post with 15 Imperial Walkers… 20 merkins…. 25 plankjacks, and 30 squats. Then ran toward the statue in front of the Zoo for some DORA 1, 2, 3.

    DORA 1, 2, 3

    Partnered up. While one PAX was doing the exercises, the other PAX ran the loop and back.

    100 – box jumps

    200 – LBCs

    300 – Plankjacks

    After the completion of DORA, the PAX moseyed to the grass field in front of Audubon Zoo for some Suicide Drills

    Suicide Drills (each cone is about 20 yards apart)

    Round 1 – sprint to the first cone and back for 10 hand-release merkins, sprint to the 2nd cone and back for 10 hand-release merkins, and sprint to the third (last cone) and back for 10 last hand-release merkins. Total = 30 merkins with about 240 yards of sprinting.

    Round 2 – same as round 1 except the exercise was big boy sit-ups.

    Round 3 – just a plain full speed sprint from one end of the field to the other end.

    Quick Round of Mary in Cadence

    flutterkicks x 20

    hello dolly x 20

    Moseyed back to the flag for COT – we had one FNG ,who is an electrician. So we named him Shocker thanks to Angie’s List. I am always grateful to have the opportunity to lead and workout with the PAX. Thank You and Happy Veterans Day.

    SYITG

    King Kong

  • Double Booked

    I was happy to take the fill-in Q though during my pre-workout moment of silence in the bathroom I checked my calendar for the day and saw I had a 6:30 meeting. Oops. Too late now- will just have to modify. Plus the pax always likes a quick run around the park.

    Warm up:

    Mosey around the parking lot to the bandstand for a warm up: SSH IC x 30, Forward arm circles IC x 20, Reverse arm circles IC x 20, Grass Grabbers IC x 30.

    The Thang:

    To the track for two columns of catch me if you can with 3 burpees for the tailing pax. Continue until all pax have rotated through.

    Pull off into a really dark and wet circle of trees for an honorary ring of fire in the style of South Caroline Dry Docks in honor of visiting Pax, CDC, from S.C. Form from the pax was spotty at best.

    Indian Run to the fountain benches. RLSU IC x 20, Dips IC x 20, LLSU IC x 20, Derkins/Should Taps/Derkins IC x 30.

    Back to the track for POW run to the grassy knoll. Circle of mary. Sensitive pax not loving the wet turf. Comrade Douilles IC x 20, LBC IC x 19, Dying Cock Roach IC x 20

    Two column Indian Run back to the flag. This was a good 3/4 mile run that the pax handled well. Shout out to two guys that have busted their butts and are step for step with the long runs: Squeal and Quincy. Nice work fellas!!

    And I’m done, had to split out. I heard there was some additional Mary and something about nominating Tinkles for a F3 organizational award. You guys are so thoughtful. See you in the Gloom!

  • Who Dat Say They Gonna Beat Dem Saints….Not the Cowgirls!


    The morning after an unbelievable Teddy Bridgewater led, Saints victory over the Dallas Cowgirls, 14 PAX gathered in the gloom to sweat out the excess alcohol from all of the pre and post gameday celebrations. After the disclaimer, the PAX moseyed to the field in front of the zoo for the following warm up exercises all in cadence:

    SSHx20, Imperial Walkersx20, Grass Grabbersx15, Self Lovex15, Arm Circles (Seaman Style) Forward and Backwardx10

    The PAX then slow moseyed to the parking lot, lined up and did 3 rounds of suicide sprints touching the lines at 15, 30 and 45 yards (approximately). 

    Now the Pax’s heart rates were up, Chiquita gave us a 20 count, then the PAX mosyed to the front of the zoo and partnered up for a DORA 123. Exercises performed were as follows:

    Merkinsx100, Dipsx200, LBCsx300

    Once complete the PAX then moseyed to the pull up bars in the park and split into 4 groups. The four groups were pull ups, herpes, plank jacks and squats. 10 herpes was the count as the PAX rotated through each group. 

    To wrap things up the PAX circled up on the most unfamiliar part of the golf course for me, the fairway, for a round of MARY. The following exercises were performed in cadence:

    LBCsx20, American Hammersx20, Penguinsx20, Flutter Kicksx20, Freddy Mercurysx20, Box Cuttersx20 (SeaMan), Monkey Humpersx20 (NineLives), Low Country Crabx20 (Douille) 

    Mission Impossible 30 seconds

    The PAX then slow moseyed to the flag for count off, nameorama, announcements, intentions and a losing prayer. Its always a pleasure to lead this group of men!