F3 New Orleans

Tag: The Skinny

  • Poor Prior Proper Planning Looses the FNG

    Who reads the emails? Who looks at the Q list? Let me tell you who does…Saban does!
    Saban looks out for his buddy

    Well I can tell you that YHC completely missed the boat on this and had to improvise. While we might admire those who can do things on the fly, or just around Aububon, not having a plan can have unfortunate consequences.

    So 21 maybe 22 pax head out, include FNG Carlton,

    Quick Warm Up

    Imperial Walkers x 20
    Forward And Reverse Arm Circles x 20
    Peter Parkers x 20
    Mericans x10

    Mosey to say hi to the cinder block and back to Oak Ally for a round of BLIMPS 5/10/15/20/25

    Mosey on to the row bars and the train runs off the tracks. Unsure how many pax we have, unable to employ gray matter to do long division the situation quickly deteriorated into mockery of the Q…all of which was justified!

    Count was rows x 15
    Pickle Pounders
    Squats
    Lunges
    Mericans

    Mosey down the path for 3 rounds of Circle of Fire. Pax mentioned something about the FNG with much harumph.

    Across the golf course to the usual green from a call out of Mary.
    LBCs
    Doctor Ws
    RFM
    Russian Twist

    Indian run to the pull up bars, learning from the row bars we moved better and faster.

    Dips were the count x 15
    Squats
    Lunges
    Pull Ups

    On to the circle, only then did pax point out that we lost the FNG. Nothing on Uptown Messenger but know your pax and remember to sweep your 6. Big reminder to YHC you don’t have to write it down on your blankey but you do need a plan. Also when we have the FNG we need to keep them engaged and make sure one of the Pax is looking out for them and encouraging them.

  • 16 tons – and whadya get?

    The PAX turnout was small for the Skinny. Standard disclaimer and we moseyed on the track toward the southeast end of the park. Exit toward Magazine and the Zoo entrance and circle up for warm up.

    In 1919 there were a number of significant labor strikes across the country including – steelworkers in Ohio, police in Boston, women telegraph workers across Massachusetts and coal miners in southern Illinois.  So 19 was the IC count for SSH, Plankjacks, Sealjacks and Mountain Climbers. In 1898, miners won concessions at a conference in Chicago for $.40 a ton and an 8 hour day, 6 day week. $.40 a ton.  By hand.

    Mosey back to the AO start and circle up for a second warm up with Tennessee Ernie Ford providing the count. Tried to find a labor song that wasn’t Woody Guthrie or banjos. For the record, YHC has nothing against banjos.

    With “16 Tons” playing, we started with windmills and did a burpee for everytime he sang “16 tons.” Switched to mountain climbers and finished with Nolan Ryans for the last verse:

    “If you see me comin’, better step aside
    A lotta men didn’t, a lotta men died
    One fist of iron, the other of steel
    If the right one don’t a-get you, then the left one will.”

    Mosey across Magazine to pile of blocks and line up for some Organized Labor.  In a line starting at the stack, one PAX does an overhead press and passes the block to the next PAX until all PAX have a block. Circle up for some coupon work.

    5 curls, IC (5 day workweek, natch)

    8 overhead presses, IC (8 hour workday)

    8 Goblet Squats, IC

    40 bench presses, OYO (40 hour week, and the theme is established.

    Lather, rinse repeat.

    Return to Organized Labor formation, reversing the line so the PAX closest to the stack last time are now the first to finish. Pass and Press. Pass and Press.

    Mosey to the Audubon Statue for modified Dora. (Dora Cervantes is Secretary-Treasurer of the International Association of Machinists & Aerospace Workers (IAMAW). No need to partner as there are only 8 PAX.  Each PAX completes the following set OYO, followed by a run around the neutral ground.

    8 Iron Hulks (in 1908, the first millworkers in Mass. offered a 2 day weekend to accommodate the Sabbath for their Jewish workers).

    26 Merkins (In 1926 Henry Ford set a 8 hour day, 5 day work week in his factories.)

    40 Shoulder Taps – 2 is 1 (In 1940, the Fair Labor Standards Act went into effect, making the 8 hour day, 40 hour workweek a national standard)

    63 LBCs (In 1863, Abraham Lincoln signed the Emancipation Proclamation, providing liberty and wages to the 3.5 million enslaved blacks in portions of the southern united states.)

    “A tonnage man is a man who is actually in the pits mining (he is technically the “miner”), a day man is a man who works supplying the tonnage men or any other laborer who is not actually mining. Tonnage men were the most
    respected in the coalfields. Coleman, Men and Coal, 98. ” May we all be tonnage men in our communities.

    Mosey back to the flag for the count, name-o-rama, announcements and intentions.

    Remember Peppa’s family this week as his mother passed.

    Thanks for the opportunity to Q. Solidarity on this labor day.

     

  • More Mary with Bittersweet

    19 PAX posted for a humid and sweaty full moon beatdown.

    I arrived right at 530am and quickly took off for the bandstand.

    Warmed up with SSH x 20, Imp Walker Squats x 20 and then went into ROXANNE

    Roxanne is a pushup every time Sting sings Roxanne and a plank jack every RED LIGHT.

    From there we set up the TABATA counter and did 45 seconds on and 15 rest.  Not officially tabata bc we switched exercises every minute.

    Dead Roach

    Penguins

    Alternating Knee Crunch

    Crunch push throughs

    Leg Elevations

    LBCs

    LBTs

    Russian Twists

    Dead Bugs

    Leg Presses

    That was 10 – so we switched it up.

    NEXT SET/PEARL –

    We did 10 burpees at the bandstand, 20 rows, 5-10 pullups (or max out), 30 dips at the benches

    You could do them in any order but you had to run on the track outside to the next station.

    Played BITTER SWEET on the run.  Say HI if they say HI back they are Sweet if they say NOTHING they are bitter.

    We did this x 2.

    Shoulder Taps and wait.

    NEXT SET we did a few more TABATA counter exercises out of cadence

    Peter Parkers

    Donkey Kicks

    Side Crunches – LEFT and RIGHT

    Low Country Crab

    Fire Hydrants L and RIGHT

    It was 613 so we headed back to FLAG.

    Arrived at the FLAG 614 so we did x20 Parker Peters IC

     

    Always a pleasure to lead – prayed for the PAX to not take for granted the time we share with family and friends

  • Skinny – Da Block is HOT!!!

    Pre-Thang

    After the Week 2 – Iron 34Pax Challenge less than one week ago at the Birdcage, YHC was supposed to hide those cinder blocks with the help of the PAX.  However, Hawgcycle decided to use them for the same challenge at the Uptowner on Friday.  Therefore, the PAX loaded them back on Mahatma’s truck and off they went. YHC needed to find a way to bring those blocks back to Audubon Park.  Doing that during the day would be too suspicious.  Therefore, YHC had to incorporate another workout with the blocks so that the PAX could hide them after a morning beat down.  YHC needs to find a new home for those blocks soon.  They can’t be living in Mahatma’s truck forever.  Why not Skinny?  Because the Skinny usually involves more running around the park with exercises in between at some workout stations, YHC wanted to incorporate a cinder block workout focusing more on the legs, core, and cardio.  So Skinny…  28 PAX met up on a wet Monday morning.  At 5:30, YHC gave his standard disclaimer and off the PAX.

     

    Warm-ups

    Moseyed around the parking lot in front of the Audubon Clubhouse and back to the field next to the F3 flags and did the following in cadence:

    SSH x 20

    Windmills x 10

    Forward Arm Circles x 10

    Backward Arm Circles x 10

    Hill Billies x 20

    Plank Jacks x 20

    Overhand Claps x 10

     

    Da Block is Hot

    Grabbed the hot blocks off Mahatma’s truck and moseyed to the Band Stand.  Circled up and did the following exercises in cadence:

    Chest Presses x 20

    Leg Raises with Block in arms extended Chest Press position x 10

    Slow Goblet Squats with Block x 10

    Walking to the first light post at the Oak Alley, YHC gave instructions on a modified BLIMPS workout with the blocks.  The PAX was holding on to his block while he was running between the light posts for the entire BLIMPS.  OYO – At the first light post, 5 Burpees with a thruster over the head (5 man makers).  Ran to the 2nd light post and performed 10 Lunges on each leg while holding onto the block.  Ran to the 3rd post and properly executed 15 Imperial Walkers on each leg while holding onto the block.  Moseyed to the 4th post – 20 Merkins.  To the 5th post…. 25 Chest Presses with the block.  To the last light post… 30 Squats while holding onto the block.

     

    Da Block is Hot..Hot

    Before YHC could give instructions for the next exercise, Reluctant Yankee had decided to modify his workout by “accidentally” dropping his block and breaking it in half.  That’s one way to modify….  The PAX reused the Oak Alley for the following exercises OYO.  The PAX left his block by the first light post then…

    1 – Ran to the 2nd light post and back and performed 30 Block Jump Overs, Ran to the 3rd post and back to the 1st post…. 20 Block Jump Overs, Ran to the 4th post and back to the 1st post… 10 Block Jump Overs

    2 – Ran to the 2nd light post and back and performed 30 Squats with the block, Ran to the 3rd post and back to the 1st post… 20 Squats with the block, Ran to the 4th post and back to the first post… 10 Squats with the block

    3 – Ran to the 2nd light post and back… 30 Leg Raises with block in arms extended chest press position.  Ran to the 3rd post and back to the 1st post… 20 Leg Raises in the same position.  Ran to the 4th post and back to the 1st post… 10 Leg Raises in the same position.

     

    Da Block is Hot….Hot..Hot

    Time to hide those cinder blocks, but YHC couldn’t make it that easy.  YHC had asked Mahatma to Q the group in 2 lines and led the group by shouting “overhead, right shoulder (not resting on the shoulder), left shoulder” as the group dodging cars on Magazine Street toward the fountain.  YHC could only imagine what the drivers were thinking witnessing 28 guys with cinder blocks over their heads at 6:12 a.m. crossing Magazine Street.  Not weird at all.  Very shortly, the PAX made it to the fountain and hid them by the bushes.  The PAX then moseyed back to the flag for the COT at 6:16 a.m.

     

    COT

    Count-O-Rama 28PAX, Name-O-Rama with three FNGs & one PAX from Greenville, announcements, intentions.  Welcome Fire Marshall Bill (Greenville), Ducky (FNG), Pep-Toe (FNG), and Brexit (FNG).  Thank You all again for the opportunity to lead.  SYITG

    King Kong

     

  • Give me a ‘B’

    I seem to get stuck on repeating the same exercises between Q’s so in preparation for Monday’s Skinny I figured I’d consult the F3 website for some new ideas.  There are plenty. I didn’t have to go past the ‘B’s until I found a couple and after hearing of the eminent meteor shower I knew the Pax may be distracted and I didn’t want to put too much excitement into one beatdown.

    Warm up:

    • SSH X 20
    • Smurf Jack X 20
    • Plank Jack X 20
    • Star Gazers (Penguins) X 30 (No meteors seen ☹️)

    Mosey to row bars for 4 stations:

    • Burpees X 10 as the count
    • Rows
    • Squats
    • Lunges

    Black Snake from the row bars to the fountain.  White Snake may be trademarked or perhaps it’s a shorter version of the Black Snake?  We went full size.  It’s a Indian Run though the runner weaves through the line.  It took some coordination and a slower speed to maintain the proper spacing.  Perhaps a nice addition to the line running options.

    Benches at the fountain:

    • RLSU X 20
    • Dips X 20
    • LLSU X 20
    • Derkins X 10, Shoulder Taps X 10, Derkins X 10

    Progressive Burpee Run 1-5 increasing at each jogging man icon.  Thinking of social activism would it be a bad idea if those jogging men were to be adorned with an F3 sticker?  Hmm.

    Mary on the golf course.  Was to be our next star gazing opportunity but it was too dark, El Wire sharted, and there was a bird loudly dying in a tree so the mood just wasn’t right.

    • LBC X 20
    • Dying cockroach X 20
    • Breakdance Merkin X 5: In summary on the up motion you bring the right arm off the ground and rotate to lateral plank position and kick the left leg forward.  In the down motion rotate back to neutral position and go chest to ground.  Repeat this time with left arm and right leg. This is a slow 4 count (down, up, down, up).  This one may not stick but should be tried again before shelving.

    Two Column Indian Run to pull-up bars for 4 stations:

    • Burpees X 5 for the ciunr
    • Pull ups
    • Al Gore
    • Werkins

    Free Run back to the flag.  1 minute of plank work to run out the clock.

    Count off to 16, Name-o-Rama.  Announcement about upcoming Saints Run for those not invited to be on the BRR team but like to run anyway.  There will be a selfie opportunity with the new male Saintsation. Speaking of trying new things and men that dance, Colonel Mustard announced his try out for the 610 stompers and his appreciation of the well wishes from the Pax.  On the serious side I offered thanks to God for the courage to try new things.  Thanks for the opportunity to lead.

     

  • And we are done….just kidding, not really.

    So after a last minute exit from Chowdah for his VQ, YHC decided to step up and take the Q.  After planting the shovel flag in what was unusually hard dirt and the usual disclaimer, we were off.

    Mosey to the Kick-Ball Field in front of Audubon Zoo for Warm-Up:

    • Imperial Walkers X 20
    • Arm Circles Forward X15
    • Arm Circles Reverse X15
    • Hillibillies X20

    Next, short mosey to Soccer Field for:

    • 4 Corners – B.O.M.B.S – Modified (You’ll figure out why shortly)
      • First Corner – 5 Burpees
        • Defensive Drills R/L to
      • Second Corner – 10 OH Presses
        • Crab Walk to
      • Third Corner – for Modification #1 – 15 Monkey Humpers
        • Backward Run to
      • Fourth Corner – 20 Big Boy Sit Ups/Rower Sit Ups (PAX choice)
        • Bear Crawl
      • Back to First Corner for Modification #2 – 25 Side-Plank Leg Raises split between right and left sides

    This was so fun, Rinse and Repeat!

    Mosey to Shelter for:

    • The Cooper
      • 10 Burpees
      • 10 Merkins
      • 10 Squats
      • Run 1 lap from shelter to track and back (approx. 400M)
      • Decrease by 1 until done

    Now you know why YHC decided to modify the merkins and squats out of the B.O.M.B.S.  You’re welcome PAX!

    Now the above routine seems pretty straightforward and not that difficult.  Apparently not with 90 degree heat and what seemed like 110% humidity.  The Cooper should be renamed the Mumblechatter-Killer because it was pretty quiet amongst the PAX once we really got going.

    As we continued in our endeavor to get to the end of this never-ending routine, YHC realized not all the PAX would have time to complete.  So, modify!  YHC decided to announce that we would call it when the PAX leaders (I’m looking at you Douille, El Wire, Mariah and a few others) finished all their rounds.  Apparently, those same leaders misheard me and thought YHC said we would finish when they completed their CURRENT round.  You can imagine my amazement when I pulled into the shelter with a group of PAX waiting for YHC for the next THANG.  Of course, I quickly explained that we still had several minutes to go and let’s get to it.  Que collective groan.  Off we went for more rounds!  Lucky for the PAX we did run out of time so YHC called it.  That Cooper was something else.

    Mosey back to the Flag for Count-Off, Name-o-rama, Announcements, Intentions and Prayer.  Special thanks to all who attended and helped put on the F2 Picnic on Saturday.  A great F2 event.

    Thanks PAX for letting me lead!  What a great group of #HIM.

  • Suicide Squad

    19 PAX woke up to this beautiful morning for a July beat down at the Skinny.  Started with our standard disclaimer, we went straight to the warm up.  All in cadence count – 25 SSH, 15 Forward Arm Circles, 15 Imperial Walkers, 15 Backward Arm Circles, and 15 Hill Billies.

    We moseyed off to the track to our first station.  We broke up the PAX into 4 groups with the following exercises.  Group 1 – 10 pull-ups (the count), Group 2 – lunges, Group 3 – merkins, and Group 4 – plank jacks.  We did one full rotation.  We then moseyed across Magazine Street to one of the fields in front of Audubon Zoo.  Magically, there were about 10 cones set up to resemble a flag football field.  Each cone was about 10 yards apart.  Because of the perfect set up, we decided to do some suicide drills.

    Suicide Drills

    1.) OYO – jog to the first cone, sprint back, 10 merkins.  Rinse and repeat to the 2nd and 3rd cone.  Total = 30 merkins.

    2.) OYO – Jog backwards to the first cone, sprint back, 10 squats.  Rinse and repeat to the 2nd and 3rd cone.  Total = 30 squats.

    3.) OYO – bear crawl to the first cone and back, 10 merkins.  Bear crawl to the 2nd cone and back, end with another set of 10 merkins.  Total = 20 merkins with nonstop bear crawl.

    4.) With a partner – facing each other, side hop / jog to the first cone and back, 3 burpees. Rinse and repeat to the 2nd, 3rd, and 4th cone.  Total = 12 burpees and a lot side-hopping.

    5.) *Iron Sharpens Iron Challenge of the Day* – With a partner – wheelbarrow your partner to the first cone, 5 rower or traditional sit-ups at the first cone.  Let your partner wheelbarrow you to the 2nd cone, 10 rower or traditional sit-ups at the 2nd cone.  Wheelbarrow your partner to the 3rd cone, 15 rower or traditional sit-ups at the 3rd cone.  Let your partner wheelbarrow you to the 4th cone, 20 rower or traditional sit-ups at the 4th cone.  Total – 50 sit-ups with alternate wheelbarrowing and crawling between partners.

    6.) OYO – jog to the first cone, sprint back, 10 merkins.  Rinse and repeat to the 2nd and 3rd cone.  Total = 30 merkins.

    7.) OYO – crab crawl to the first cone and back.

    We then completed the day with some more core exercises: dying cockroach IC x 20, penguin IC x 20, American Hammer IC x 17 (I tried to do 20 but didn’t happen).  We then moseyed back to the flag and finished right at 6:15 a.m.

    We ended with count-o-rama, name-o-rama, announcements/intentions, and prayers.  I feel very blessed and honored that I get a chance to lead the PAX.  Thank You for pushing me to post on a regular basis. And welcome back Chiquita!!!

    SYITG

    King Kong

     

  • Cleveland- An alternate F3 Universe?

    T-claps to ‘Captain’ from Cleveland for posting with us today.  His presence destroyed the stereotype of what I thought airline pilots did on their overnight layovers in far away places like New Orleans.  Either Captain dusted off the glitter and rallied really well or he got a good night’s rest and was fresh for the Monday morning beatdown.  With a new found appreciation for pilots I did, however, question the pax-naming ability of our friends in Cleveland.  What could I have been: Doc, Doctor, Life-saver, McSteamy?  Not so fast here in Nola.  But it did have me thinking a bit of the 14 of us the sweated it out today with our less respectful names.  I decided we need a re-do a la Cleveland style:

    • Tinkles = Surgeon General
    • Reluctant Yankee = Enthusiastic Northerner
    • Angie’s List = Frank Lloyd Wright
    • Bartman = The Hawk
    • Jadaveon = All American
    • Koopa = Fortnight
    • I Love You Man = I Love You Man, Woman, or LGBTQ friend
    • Saban = Billy Cannon
    • Mulligan = Scratch
    • Roots = The Rock
    • Peppa = Co-Captain (being that captain is off the board)
    • Sand Bar = Earthsaver
    • Shrinkage = Sigmund

    Maybe one day we will get a chance to post in Cleveland!

    Oh and about the beatdown.  I was a sub for Swamp Cock’s VQ who had to change his plans at the last minute.  I enjoyed the lighter crowd and appreciated those who posted on this holiday week.

    Warm up:

    • SSH IC x 30
    • IW IC x 30
    • Peter Parker IC x 30

    Mosey to the track and Indian run to the row bars for four stations:

    • Burpees x 10 for the count
    • Jump squats
    • Rows
    • LBC

    Catch me if you can with the last guy dropping and doing 5 merks.  This took us all the way to fountain.

    At the benches:

    • Derkins x 10, Should taps x 10, Derkins x 10
    • LLS IC x 20
    • Dips IC x 15
    • RLS IC x 20

    Back to the track for progressive burpee count on the running men icons starting at one and progressing to 5

    Time for some Mary in golf course grass:

    • WW2 situps x 10
    • Penguins x 20
    • Dying cockroach x 20
    • V-ups x 10

    More Indian run to the pull up bars for 4 stations:

    • Pull ups x 10 for the count
    • Body builders
    • J Lo’s
    • Al Gores

    Jog/Sprint alternating intervals back to the flag.

    Some time to spare so we worked in some planks and marveled at a recently set record of 10 hours of planking.  Frank Lloyd Wright noted he probably couldn’t stand for ten hours.  Well played. Even The Hawk and Scratch found it humorous!  Earthsaver used his long arm to capture a group selfie.  Count off and nameorama. Enthusiastic Northerner provided some useful information to the group.  Surgeon General closed us with prayer.  Thanks for visiting Captain!

     

  • Remember Little BigHorn

    Just like Armstrong Custer yhs took charge of the Q from 86 without a clue as to what to do. So we made it up as we went with disastrous consequences.

    Headed out for real quick mosey to the bandstand where did 21 SSH followed by 10 Burpees Deconstructed
    (10 Mericans w/ 10 Squats)
    then
    21 LBCs
    10 Mericans w/ 10 Squats

    An event shorte mosey to Oak Alley Lights
    Lunge to each light then 10 Mericans w/ 10 Squats

    Got into 2 lines, should have been 3 for some “Catch Me if You Can Indian Run” to Row Bars, with last guy doing 10 mericans

    Count was 10 Row’s, with pax doing Hello Dolly, Rosalita, and Mericans

    RINSE & REPEAT cause I had to stall and had no plan.
    Count was 10 Row’s, with pax doing Hello Dolly, Rosalita, and Mericans

    Catch me if you can indian run, 2 lines with last guy doing 10 mericans

    back to Oak Alley where we repeated the Lunge to light then 10 Mericans w/ 10 Squats

    We then took the Shelter for RLSUP / LLSUP x 21
    10 Mericans
    RLPUP X21 reverse LLPUP X21
    10 Dips or 10 inverted Mericans

    Into the grass for a double ring of fire 10 -Mericans for a total of 20 Merican

    Call out circle of Mary, LBCs, Box Cutters, Peter Parkers, Russian Twist, Crunchy Frog, Penquin, and maybe some more it was hot! Back to circle where we were greeted by Chacquita recovering from hernia reconstruction!

  • It’s Douille’s fault…

    YHC had a gut feeling there might be a need for a Q this morning and by 05:30 after a brief inquiry as to the whereabouts of YSR and/or Douille , it was time to Q on the fly…

    The Thang: Mosey around golf parking lot and over to bandstand area for warmup COP: SSH, Mtn. Climber, Imp. Walker, Plank Jack x 25 and 10 Burpees OYO for Seaman.

    Next,  Squaticides – – Run from first light to last light and do 20 Squats. Back to the first light and do 19 Squats. Back and forth all the way down to 1 for a total of 210. Plank for the six.

    Mosey to the shelter for some bench work. Incline Merkins x 15, LLSU x 20, Derkins x 15, RLSU x 20, Dips x 15

    Over to the grass for Voluntary Mary x 15. Approximately 15 of the pax led us through 15 reps of their favorite ab exercise before time got us.

    Back to the flag for cot w/ shoutout by YHC

    Good Times!

    Roots

    Not sure if we were 20 or 21. Missing one or two pax. Let me know who please…