F3 New Orleans

Tag: The Uptowner

  • Bacon and Legs

    QIC filling in for Bogey today as he took the Q for me 2 weeks ago. I rolled in just in the nick of time, right at 5:30. I caught up with HVAC as he was finishing his usual pre-workout warm-up laps around Pontiff Park. A quick disclaimer and off we go.

    I was immediately scolded by Triple Shift and Kim Chi for running too far for the warm-up COP and breaking the usual Uptowner routine. You live and learn, or I guess I live and learn. Better luck next time.

    Warm-up COP:

    • SSH x20 IC
    • Peter Parkers x20 IC
    • Hill-billies x20 IC
    • Parker Peters x20 IC
    • Arm Circles x20 (10 forward, 10 backward)
    • J-Lo’s x20 IC

    We moseyed over to a line of trees spaced 20 yards apart for some BLIMPS. I stole this one from Rudy, since I enjoyed it so much last time.

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

    Next we went to the baseball diamond for the Bearmuda Diamond. A variation of the Bearmuda Triangle, except 4 points instead of 3. Get it??? Very crafty.

    Round 1: bear crawl the bases.

    • 1st base: 1 burpee
    • 2nd base: 2 burpees
    • 3rd base: 3 burpees
    • Home plate: 4 burpees

    Round 2: bear crawl the bases.

    • 1st base: 2 merkins
    • 2nd base: 4 merkins
    • 3rd base: 6 merkins
    • Home plate: 8 merkins

    We stayed put for the next exercise, where the name for our work-out was coined.

    • QIC: “The next exercise is a new one, called Aiken Legs.”
    • Triple Shift: “Like Clay Aiken legs?”
    • QIC: “Or maybe Achin Legs?”
    • Triple Shift: “Bacon legs? Like wobbly legs?”
    • Frac Sac: “Bacon and Legs?”
    • And there you have it.
    • 4 exercises, no breaks in between. 2 rounds.
      • 20 Squats
      • 20 Step-ups (10 left, 10 right)
      • 20 Lunges (10 each leg)
      • 20 Split Jacks (10 each leg forward)

    We went to the baseball outfield for some Mary.

    • LBC’s x20
    • Leg lifts x20
    • Dying cockroach x20
    • Flutter kicks x20
    • Hello Dolly x20
    • American Hammer x20

    A slow mosey back to the tree line for another round of BLIMPS.

    • 5 Burpees. Run to the next tree.
    • 10 Lunges each leg. Run to the next tree.
    • 15 Imperial Walkers. Run to the next tree.
    • 20 Merkins. Run to the next tree.
    • 25 Plank Jacks. Run to the next tree.
    • 30 Squats. Run to the next tree.

    Run back to the flag for 2 minutes of planks.

    • 30 sec both hands
    • 30 sec left hand up
    • 30 sec right hand up
    • 30 sec both hands
    • 10 sec Mission Impossible

    Utterly spent, I threw in the towel. Number off, Name-o-rama, intentions and a prayer. Thanks for letting me lead. A happy and safe weekend to all!

    Walleye

     

     

  • Double Down

    “Well done is better than well said.” – Benjamin Franklin

    It is easy to talk about what you want, but the hard part is putting those words into action.  You may say that this problem could be resolved with stronger self-discipline…but even that is limited. Sometime you may be tired, sometimes you may make excuses….and your actions fall short of what you actual want.  The real key is to have someone hold you accountable for your words, which will lead you to your desired action.  That’s where F3 comes in.  It is a great tool to develop relationships (2nd F) to help you take more action and become a HIM. #lexicon

    Let’s get to it… 5 men of NOLA gathered in the gloom to get stronger.  So let’s begin…but first…

    DISCLAIMER

    The Thang

    COP#1, and only: The beatdown (since we are acting like Uptown)

    20x LS Squats IC
    10x Arm Circles IC (while holding a squat)
    15x Tap Dancers IC
    15x Mountain Climber Stretch IC

    Enough for now, go grab a small rock.

    20x Rock Jacks IC
    20x Rock Marches IC
    30x Squat Reaches IC
    Recover with a Bear Crawl about 30-40 yards

    Repeat that one more time.

    8x Merkin-to-Side Plank (1 rep each side/held Plank for 2-3 sec)
    4 sets of:  5x Skull Crushers / 5x Bench Press

    Repeat that one more time, but do 10 reps this time.

    8x Balance Pistol Squat IC (Right, then Left)
    10x Balance Rock/Leg Curls IC (Right, then Left)

    Repeat that one more time.

    10MOM:
    15x Putins IC
    15x Hello Dolly w/ Leg Lift IC (preparation for the Doctor)
    10x Penguins IC
    15x Heel Taps IC
    10x R. Leg Curl/Lift IC
    10x L. Leg Curl/Lift IC
    8x Dr. Ws IC (there he is!)

    Done. Circle up for the COT, where we held the Countoff, Nameorama, and Prayer (for the injured…get better Josiah!)

    Moleskin

    Great work by the Pax today!  Tclaps to StubHub for posting & pushing through his injury!

    Tclaps to Hawg for keeping me accountable on the Snooze Formula!

  • I get by with a little help….

    I’m certainly no Walleye, but guess I’ll do….

    Quick Warmup….

    SSH X 35

    IW X 25

    AC X 15F/15B

    WM X 20

    Now for the real stuff….

    Lunge walk 25 yds

    8 ct bodybuilders X 30

    Lunge back

    Monkey Humpers X 30(single count)

    Lunge back

    8 ct BB’s X 20

    Lunge back

    MH X 20

    Lunge back

    8 ct BB X 10

    Lunge back

    MH X 10

    “Looks like it’s going to be a lower body workout, guess I’m changing my Sat plans” mumbled Kimmy Chi with the Deet spray…

    Jack Webb

    Merkin X 1

    Air press X 2

    Merkin X 2

    Air Press X 4

    Blah, blah, blah

    Merkin X 8

    Air Press X 16

    Dips X 20

    Derkins X 15

    Erkins X 12

    On your six…

    LBC’s X 30

    Am Hammer X 15

    LBC’s X 20

    AH X 10

    LBC’s X 10

    AH X 5

    “I got one, I got one!” Yells he who covers three shifts

    Bucket!  I guess I’ll carry it….

    Bucket(sand/water) carry for 60 yds

    Dying Cockroach X 20

    Bucket carry back

    Quick announcements sans Amnesty

    Brief prayer

    Thanks for joining.

  • Uptowner Yoga Challenge – Week #8

    The Thang

    • Wide Leg Hamstring Stretch
    • Twisting Torso Stretch
    • Split Leg Hamstring Stretch
    • Standing Side Stretch
    • Sun Salutations (x3)
    • Runner’s Stretch
    • Crescent Pose
    • Warrior 1
    • Warrior 2
    • Reverse Warrior
    • Triangle Pose
    • Twisting Triangle Pose
    • Right Angle Pose with Grab and Hold
    • Chair Pose
    • Prayer Twist
    • Tree
    • Namaste

    Moleskin

    • Do your backblast on time or you forget who was there and what you did.
    • This was the last Yoga session.  We did Yoga every Friday for 8 weeks and I’m not sure I am any more flexible than when we started.  I think my legs are a little stronger, as in I may be able to better handle one of JVs wall sit marathons.
    • Fracsac and I did end up with Yoga Butt, which is not as nice as you would think.  Basically it is a tear in the Hamstring tendon.  Not sure what to do about that.

  • Uptowner Yoga Challenge – Week #7

    Conditions cool and breezy – 59 degrees

    What is up with the cool temps?  I was wearing a long sleeve t-shirt to a May workout.  Nice to see a couple of Uptowner Kotters this morning, Bogey recovering from a torn rotator cuff and Bubba getting back into it after his M’s boot camp.  They were looking for rocks, but I’m sorry…there are two weeks left in the Yoga Challenge.

    The Thang

    • SSHs IC x 30
    • IWs IC x 30
    • Squats IC x 20
    • Arm Circles IC x 15/15
    • Ocho count Body Builders x 10
    • Wide Leg Hamstring Stretch
    • Twisting Torso Stretch
    • Split Leg Hamstring Stretch
    • Standing Side Stretch
    • Sun Salutations (x3)
    • Runner’s Stretch
    • Crescent Pose
    • Warrior 1
    • Warrior 2
    • Reverse Warrior
    • Triangle Pose
    • Right Angle Pose with Grab and Hold
    • Chair Pose
    • Prayer Twist
    • Tree
    • Namaste

    Thanks,

    Hawg

  • The Uptowner Yoga Challenge – Week #6

    The Thang

    • SSHs IC x 25
    • IWs IC x 25
    • Windmills IC x 15
    • Squats IC x 25
    • Wide Leg Hamstring Stretch
    • Twisting Torso Stretch
    • Split Leg Hamstring Stretch
    • Standing Side Stretch
    • Sun Salutations (x3)
    • Runner’s Stretch
    • Crescent Pose
    • Warrior 1
    • Warrior 2
    • Reverse Warrior
    • Triangle Pose
    • Twisting Triangle Pose
    • Right Angle Pose with Grab and Hold
    • Chair Pose
    • Prayer Twist
    • Tree
    • Namaste

    Moleskin

    • 2 weeks of the yoga challenge left.  I don’t know that my hamstrings are that much more flexible, which is the main reason I wanted to do this.  I have developed a mean Warrior 1 though.
    • T-claps to Fracsac for inviting The Endor to The Uptowner.
    • I like the definite article, but it may be more efficient to change it to Endor.
    • T-claps to HVAC for volunteering to Q once the Yoga Challenge is over.  Mark your calendars now.

    Thanks,

    Hawg

     

  • The Uptowner Yoga Challenge – Week 5

    Week #5 of the Uptowner Yoga Challenge.  Prior to The Thang, Walleye diagnosed YHC with a Triangular Fibrocartilage Complex Injury.  He prescribed a Walgreen’s wrist splint and weekly check-ups.  He said it would hurt for a while.  He said I could go see a doctor, but I have learned from Rudy’s example that seeing a doctor should be a last resort.

    The Thang

    • SSHs IC x 25
    • IWs IC x 25
    • Windmills IC x 15
    • Squats IC x 25
    • Wide Leg Hamstring Stretch
    • Twisting Torso Stretch
    • Split Leg Hamstring Stretch
    • Standing Side Stretch
    • Sun Salutations (x3)
    • Runner’s Stretch
    • Crescent Pose
    • Warrior 1
    • Warrior 2
    • Reverse Warrior
    • Triangle Pose
    • Twisting Triangle Pose
    • Right Angle Pose with Grab and Hold
    • Chair Pose
    • Tree
    • Namaste

  • The Uptowner Yoga Challenge: Week #4

    I’ll start with the Moleskin – As we finished our workout, I noticed a man walking his dog with a ruck on.  I’ve seen this many several times over the past few years.  He is out there every morning with his ruck and two dogs.  Heisenberg and I stopped him to ask him how much weight was in his ruck. He proceeded to tell us of the wonders of “ruck marching”.  He’s been doing if for the past 30 years at the suggestion of the Saints team doctor at the time.  He says he carries 23 pounds and walks 3 miles every day.  He wears the ruck low so that it is uncomfortable (also the Dr.’s suggestion).  He says this makes him work harder.  He is now 67 and is in excellent health.  He doesn’t take any of the medications his friends take and unlike the rest of his family, he has never had back problems.  In fact, he said his current doctor remarked on the strength of his back muscles, wanting to know what type of exercises he does.  It was an inspiring discussion.  As Heisenberg remarked, this is a guy that has been taking the DRP for 30 straight years.  Every morning, he gets up and rucks 3 miles, even on the holidays like today.  The DRP has benefits.  GRT Baby!

    The Thang

    • SSHs IC x 25
    • IWs IC x 25
    • Squats IC x 25
    • Windmills IC x 15
    • Wide Leg Hamstring Stretch
    • Split Leg Hamstring Stretch
    • Standing Side Stretch
    • Sun Salutations (x3)
    • Runner’s Stretch
    • Crescent Pose
    • Warrior 1
    • Warrior 2
    • Reverse Warrior
    • Triangle Pose
    • Twisting Triangle Pose
    • Right Angle Pose with Grab and Hold
    • Namaste

     

  • The Uptowner Yoga Challenge: Week #2

    Temp was a cool 59 degrees this morning in the foggy Uptowner gloom, so I thought it best to start this session off with some traditional warm-up exercises to get the heart pumping.

    The Thang

    • SSHs IC x 25
    • IWs IC x 20
    • Windmills IC x 15
    • Wide Leg Hamstring Stretch
    • Twisting Torso Stretch
    • Split Leg Hamstring Stretch
    • Standing Side Stretch
    • Sun Salutations (x3)
    • Runner’s Stretch
    • Crescent Pose
    • Warrior 1
    • Warrior 2
    • Reverse Warrior
    • Triangle Pose
    • Twisting Triangle Pose
    • Chair Pose
    • Prayer Twist
    • Right Angle Pose with Grab and Hold
    • Tree
    • Namaste

    Moleskin

    • Great to see Da Parish recovering well from his ankle injury.  I think this is the first time he and Walleye have seen each other since Walleye left him for dead at City Park. #awkward.
    • Triple Shift came with Yoga mat in tow. #HeAintPlayin
    • I am becoming more and more impressed with HVACs ability to end his early morning runs at exactly 0530. #punctuality
    • HVAC runs after posting also. So how far does run before posting?  I imagine he has been running since last Friday. #UptownerPitStop
    • Come support the new Destrehan AO at East Bank Bridge Park.  Kimchi is on Q.  #TroubledWaters

  • The Uptowner Yoga Challenge: Week #1

    We kicked off the 8 week Yoga Challenge at The Uptowner this morning with 6 men looking to get stronger, more flexible, and injury resistent.  The idea here is to see what happens if we commit to doing power yoga once per week for 2 months.  What kind of changes are we going to see?  Time will tell.  So with that in mind, we started with your basic sit and reach so that we could get a crude baseline measurement of our current flexibility.  Mine was not good.  Feel free to post yours in the comments so that you can look back at the progress.

    The Thang

    • Wide Leg Hamstring Stretch
    • Twisting Torso Stretch
    • Split Leg Hamstring Stretch
    • Standing Side Stretch
    • Sun Salutations (x3)
    • Runner’s Stretch
    • Crescent Pose
    • Warrior 1
    • Warrior 2
    • Reverse Warrior
    • Triangle Pose
    • Twisting Triangle Pose
    • Chair Pose
    • Prayer Twist
    • Namaste

    Moleskin

    • The PAX knew YHC was serious when I showed up in my slippahs.
    • My biggest fear was assuaged as HVAC let me know he was all for the Yoga Challenge.  I hadn’t communicated it with him and was worried he would not be excited about it.  He views it as good preparation for the Classic, so I am now even more all in.
    • Kimchi started the next cycle in his new “rest on the 70th day,” training plan.  Good to have him back.  Yesterday just wasn’t the same.
    • At the encouragment of Bogè, I tried a couple of different voices for the Q.  It was decided that YHC should use the calm, soothing yoga Q voice instead of the normal, bootcamp style Q voice – it was better for our flow.
    • YHC has misplaced his travel speaker; otherwise, we could have vinyased to the beat.  If I can’t find it for next week, I challenge Bogè to start learning some Enya.
    • I got really cold afterwards.  I googled and apparently that can be a thing once you reach a state of transcendentalism; although, chills are usually the result of moving to an unheated cabin in the New England woods.
    • I hope JV gets the above joke.  If not he should thoreau his Yale diploma in the trash.