F3 New Orleans

Tag: Tinkles

  • VQ – Wolfpack Dora – wait…. we have time for one last Indian Run on the WPM

    I was finally confident enough to pop my cherry and lead the PAX for a morning beat down.  I gave a standard disclaimer that “not only am I not a professional trainer, but this is my VQ.”  We then moseyed to Audubon Place and turned back to the front of the Gibson Hall where we did some warmups:

    20 x IC SSHs

    10 x IC windmills

    20 x IC mountain climbers

     

    We then moseyed to the Loyola horseshoe.  Here we did BLIMPS OYO in the following order:

    1.) Started on one side on the curb and performed 10 x curb jumps (very mini, tiny box jumps)

    2.) Then ran to the other side – 5 x burpees

    3.) Ran back to the original side and – 10 x curb jumps

    4.) Then ran back to the other side – 10 x lunges on each leg

    5.) Ran back to the original side and – 10 x curb jumps (you get it??? do you see a pattern? Yes, we did 10 curb jumps in between each exercise in increment of 5)

    6.) 15 x imperial walkers on each leg

    7.) 20 x merkins

    8.) 25 x plank jacks

    9.) we finished with 30 x squats

    So in total, we completed 60 x curb jumps. Chiquita gave us a 10 second countdown.

     

    We then moseyed to the base of the WPM. We ran backyards half way on the first incline then turned around and ran the rest of the way forward to the top of first level where we performed 3 burpees. Took the stairs back down to the first floor and met at the parking lot.  This was where we were about to start a modified Wolfpack Dora 2-3-3.  Each picked a partner while one partner was doing the run just demonstrated, the other partner was rocking the following exercises: in total we finished 200 x scissor kicks, 300 x shoulder taps, 300 x LBCs in this order.  Douille gave us a 20 second countdown upon completion.

     

    After the Wolfpack Dora, we still have time for Indian Run to the top of the mountain. I heard mumbling (I think mostly from Tito) trying to influence my Q.  Tinkles, a season F3 pro, gave me words of encouragement – “don’t let them rattle you.”  I thought Tinkles was just warming up and was ready to hit up all 3 garages.  Meanwhile, Yankee started to run on his own, and I had to yell just to get him to stop and wait at the bottom of the mountain.  Maybe Yankee was just so anxious with his CSAUP  Tchoupitoulas Barathon that evening.  With all the drama, nevertheless, we managed to finish the Indian Run.  Tito gave me a stare at the top of WPM and exhaustedly said “I hate you” after I asked him for a 20 second countdown.  But I know that meant he loves me.  I saw a little smirk from Sandbar when he realized Tito was breathing heavily and gasping for air.  Thank goodness Medulla Oblongata came through and gave us a 20 second countdown instead.  We moseyed back to the flag (6:15) where we did our usual: count-o-rama, name-o-rama, announcements, and intentions.  Chiquita will miss couple months due to his hernia surgery scheduled on Monday.  We will continue to pray for a smooth surgery and quick recovery so that he can come back and join the PAX.  This group of F3 members is what gets me up in the morning for the beat down.  So we can’t wait until Chiquita comes back.  It’s an honor for me to lead the PAX.

    Also, big shout out to many HNJ boys who came out for my VQ.

    SYITG

    King Kong

     

     

  • …Featuring some Classic Hits from the World!

    So, on a warm, muggy Wednesday morning, YHC greeted 20 PAX for a classic beatdown.    With a heavy assist from Tool and Rudy, YHC decided to go through some of the classic hits from the World.  After the standard disclaimer, off we go!

    Mosey to Kick-Ball field for warm up

    • Windmills X 15
    • Hillbillies X 20
    • Imperial Walkers X20
    • Peter Parker X20

    Next a quick mosey to Soccer Field for Thang 1

    Partner Plank Slaps – partner up in plank position facing each other for

    • 50 Partner Plank Slaps 5 Burpees
    • 40 Partner Plank Slaps 4 Burpees
    • 30 Partner Plank Slaps 3 Burpees
    • 20 Partner Plank Slaps 2 Burpees
    • 10 Partner Plank Slaps 1 Burpee

    Mosey to fly, no wait the levee! (sorry seaman) for thang 2

    Everest

    • Lunge on one leg then squat
    • Lunge other leg then squat

    At the top 10 Burpees, at the bottom 10 Burpees (Thanks El Wire!)

    Mosey to first work out station on river side of park for thang 3

    Route 66 starting at running man by workout station

    • First Running Man Merkin 1x
    • Second Running Man Merkins 2x
    • up to Merkins 11X

    Mosey to Shelter for thang 4

    • RL Step Up X 16
    • Dips X 15
    • LL Step Up X 16
    • Dips X 15
    • Bulgarian Split Squats RL Up X 15
    • Derkins X 15
    • Bulgarian Split Squats LL Up X 15

    Great job counting PAX!  Funny how sharing workout space with four fellow boot campers of the fairer sex gets everybody participating.  Hope we didn’t scare them off!  I see some FiA recruiting in the future.

    Mosey to open area for “The SUCK” for thang 5

    • SSH X6
    • Jump Squats X6
    • Merkins X6

    Complete as many rounds in 3 minutes calling out each round when completed

    Stay in circle for 10 Nolan Ryans each side OYO

    Mosey to Flag for count-off, name-o-rama, announcements, intentions and prayer

    Thanks to PAX for letting me lead.

  • One more time up the Mountain

    After lots of smiling faces and mumble chatter along the avenue, YHC decided to quickly change the tone for the day. Brief disclaimer (if it hurts, keep doing it) then moseyed across the street.

    What’s more fun than starting your day with bear crawls?

    Bear crawled to 1st tree then crab walk back

    42 SSH then 10 Burpees

    Moseyed towards the mountain for stop at the parking garage fence: 20 calf raises

    Up the mountain: Indian Run two lines

    Top of Mountain: 10 Burpees

    Lined up facing the down ramp: 10 Merkins, 10 RTs, run down the ramp, 10 burpees, run backwards up the ramp – repeat 3 times, last time bear crawl up instead of backwards run

    After watching Brown Bag perform advanced yoga moves, moseyed down the stairs to the benches.

    Dips x20, RLSU x20, Dips x10, LLSU x20, Dips x12 & Decline Parker Peter x20

     

    With about 12 minutes, most of the PAX were ready to pack it for some mary and plankwork next to the nonchalant Jesus statue (looks like he doesn’t care there’s a better university next door).

    Not so fast…we’re back up the mountain for another indian run. Quick mary of RTs & the Real Freddie Mercury (can’t stop me now) then back to the flag.

    Count-0-rama, soft tees & prayer.

    Strong 25 today…thanks for being in that number.

     

  • That’s Right, No Upper Body…

    Cobains for the delayed backblast…

    At 05:30, YHC gave the disclaimer and we moseyed around the golf club parking lot and over to the grass by the bandstand for the warm up COP: plank jacks, imperial walkers,  mtn. climbers, hill billies x 25 IC.

    Mosey to the shelter and grab a partner. Partner A runs a lap through the lights and back around through the parking lot(approx. qtr mile)while Partner B does the designated exercise AMRAP, then flip flop.  They were: monkey humpers, russian twists, left leg step ups, dolly, right leg step ups, elbow plank, lunge, flutter kick, low slow squat, lbc. Plank and wait for the six. Just enough time to quick mosey to the flag.

    COT w shoutout by YHC.

    T Claps to the pax for covering a little more than 2.5 miles on the run.

    Good Times!

    Roots

  • YSR– technologically challenged?

    BIG 25 person PAX for a YSR Q

    Warm up:  partner one does defensive slides while the other does jumping jacks.  Flapjack.

    Repeat with Parker Peters and Imperial Walker Squats

    Mosey to the Mountain.

    Run up and alternate between 5 burpees and abs of choice x 20.

    BLIMP and wait at TOP.

    Run down the stairs.

    At benches Left leg power up, incline merks, right leg power up, decline merks x 20

    Back to mountain and Indian Run up

    At TOP – Circle of Mary (not sure which exercises were done for Mary)

    Mosey back to the FLAG –FINISH BLIMP and Wait.

    Welcome back KOTTER to Pony Boy!

  • Tony! Toni! Tone’! or is it Trevor…..?

    On a beautiful Monday morning YHC gathered with 15 other PAX for a great start to the day.  As I walked up to the AO I noticed Seaman.  Not only did he come to wish all the other PAX a good beatdown but he brought his new dog and an FNG he EH’ed.  After introducing myself to Tony or was it Toni, maybe Tone’?, we all circled up and waited for a few PAX coming in hot.  When all were ready, I asked if there were any other FNG’s in the group besides Tony, Toni, Tone’ apparently there were none and I was quickly corrected by numerous PAX that the FNG who was there was not actually Tony or Toni or even Tone’ but Trevor.  I guess a weekend in Lafayette for International Festival de Acadiens had me a little slow.  With that, disclaimer and we moseyed to an open field by Magazine Street for:

    Warm-Up

    • Forward Arm Circles X 15
    • Reverse Arm Circles X 15
    • Hillbillies X 20
    • Imperial Walkers X20

    Next we moseyed to the levee (dodging multiple cars, what’s up with the traffic at 5:30AM?) for:

    Burp Back Mountain

    • Partner 1 does 8-Count Body Builders
    • Partner 2 runs up the hill backwards and down hill forwards X 3 then Flapjack

    Rinse and repeat until 100 Body Builders are completed.

    Next, mosey to median by Audubon Statue for:

    Rock IV aka “I must break you”

    • Rocky Balboa’s X 100 on curb 1
    • Bear Crawl forward over median to far curb for
    • Incline Merkins X 10
    • Crab Crawl forward to beginning
    • Rinse and repeat X3 alternating between forward and backward bear crawls and crab crawls

    next, mosey to Oak Alley for:

    C.L.I.M.B.

    • Crab Cake
    • Lunge
    • Iron Cross
    • Mountain Climbers
    • Burpees

    1 Crab Cake, 2 Lunges, 3 Iron Cross, 4 Mountain Climbers, 5 Burpees at first light then double up each successive light.  Carioca one way to second light, other way to third light, defensive slide one way to fourth light then other way to fifth light. Due to time constraints, we had to cut this short before the last light.

    We quickly moseyed to the flag and as it was still 6:14, 10 Nolan Ryan’s each side OYO!

    Count off and Name 0 Rama (where YHC initally forgot to give his name, etc. see note about International Fest above).  We had one FNG who is a Marine which lead some kind of way to his F3 name of Colonel Mustard.  Who just so happens to be YHC favorite Clue character.  Maybe it’s the monocle?  Who’s your favorite character????

    We ended with announcements, intentions and prayer to be safe and have a good time this JazzFest week.

    Thanks for letting me lead.

     

  • Come on Down to the Silver Slipper with Paw Patrol

    After coughing up a lung all night I figured resting my cold as I did Monday wasn’t going to cut it anymore.  Having the q was the motivation I needed to get myself out in the gloom and hope that a good sweat may cure me. For extra motivation I closed on a slow play EH Yankee had started years ago and didn’t want to let the new pax down.  Turns out my guy plus an old friend from college were the FNGs today which certainly made it fun.

    Complete with a cough and mumbling double disclaimer we were off to grass lot in front of the zoo for some warm ups.  My weakness gave a good opportunity to develop another’s strength so I invited up some guest Q’s from some of the newer pax during the warm up.

    • SSH IC X 30
    • IW IC X 30 courtesy of Kong
    • Mountian Climber IC X 30 courtesy of Willie
    • Plank Walk IC X 15 courtesy of Koopa

    Mosey to the next field over for some four corner BLIMPS finishing in the center with a shimy over the soccer cross bar vs crab walk option thrown in for fun.

    A train was blocking access to the fly so 11’s on the levee were scratched in favor of Dora 1-2-3 at the Audubon statue.

    • 100 Derkins
    • 200 Dips
    • 300 LBCs

    Mosey to the golf course for some uptown sticker-free grass for some Mary:

    • Russian Twist IC X 20
    • Hello Dolly IC X 20 courtesy of Peppa
    • Flutter Kicks IC X 25ish courtesy of Swamp Cock

    Mosey back to the flag.  Another large count off and Name o Rama.  Welcome to club FNGs Silver Slipper and Paw Patrol.  I must say two quality F3 names!  Ball of Man with thanks for our blessings and prayers to help us to be the best Men possible.

  • The Three Mountains

    A record large group of PAX (28!) gathered at the AO in the refreshingly cool morning gloom.

    YHC bumbled the disclaimer,  and we set off on a mosey across St. Charles, toward the traditional Wolfpack mountain.

    At the base of Wolfpack, the PAX divided into two groups for parallel Indian runs to the top.  Pax kept a swift pace and YHC noted the 4 FNGs hitting the afterburners on the upslope switchbacks. Who were these guys?

    Quick summit and we headed down the stairs to West Rd (the alley behind and under Wolfpack). On West Rd. the PAX did prisoner run, followed by karoake run left and right up to Freret st. The PAX reassembled for another mosey up McAllister to the Tulane quad.

    Warm up COP

    SSH x20 IC, 5 burpees OYO, Imperial Walkers x20, 10 merks OYO, Peter Parkers x20 IC, 5 burpees OYO

    Mosey on up McAllister past Aron Residences (former address of YHC-much water under that bridge) to the 2nd mountain. The PAX lined up for a parallel Indian run again.  YHC noted the trespassing signs forbid biking, skateboarding and rollerblading, but no mention of running.  We press on with haste. At the top the lead PAX did LBCs until the arrival of the 6. Mid – LBC, El Wire philosophically mused (as he is apt to do), what is the name of this mountain? YHC suggested “sugar mountain” in honor of the former Sugar Bowl that formerly stood on the very spot. However, on the decline mosey through the stairwell some PAX noted that near the gloomy bottom, a trespasser, probably wearing roller blades, had left a pile of human stain in a corner.  In honor of that discovery, YHC posits “Sugar Loaf” as the appropriate name for the mountain.

    At the bottom, PAX assembled for a mosey back down McAlister to pullup bars between ROTC and the law school. Immediately, plans were trashed however, as the good folk who maintain and improve the campus had replaced the grassy berm and retaining wall with a bike parking lot. Nonetheless the PAX divided into 6 groups between the ribbon racks and rotated between pullups, plankjacks, burpees, merkins, low slow squats, and something else YHC can’t remember.  Pullups had the count of 7.

    Mosey to the last mountain.  Also unnamed.  The other garage on the other campus.  Again, 2 parallel Indian runs to the top. Down the stairs and slow mosey to the flag.

    COP, countoff and name-o-rama.  The 4 speedster FNGs were EHd were Walleye’s ortho bros.  Promptly named by the PAX – eh, B, Gooooooooooal, and Windowlicker – it all made sense at the time!

    Thanks for the opportunity.

  • I Hate Trains

    I left 15 minutes early for F3 at the Birdcage this morning, so I could check out the route for the workout. I was only a few minutes from my destination when suddenly – There was a big train in the road Jock! I hate trains Jock! I hate em! Instead of arriving early to check out our route and get my head ready to Q, I rushed in one minute late to see Yankee running the Pax to the WWI memorial and Jingle Vader getting out of his car. I sprinted down the path to the memorial, flying past Vader, who used the dark side to run in the wrong direction, and I arrived just in time to start the warmup.

    SSH – 25

    Hillbillies – 20

    Peter Parkers – 25

    Windmills – 20

    Shoulder taps – 25

    We moseyed back down the path and across Magazine St to East Dr (ensuring that Vader would never find us) and down to the Labyrinth for some park bench work.

    Right leg lifts – 20

    Dips – 20

    Left leg lifts – 20

    We moseyed from the Labyrinth to the Tree of Life where I informed everyone that our workout today was planned at a wedding I officiated under the tree on April 6th.

    Dora needed to make her way to the Tree of Life, and the map told her that she needed to do 100 merkins, 200 jump lunges, and 300 Russian twits to make it to the Tree of Life. We partnered up to complete our journey. One partner ran down the field to the oak at the opposite end while the other knocked out the exercises.

    Arriving at the Tree of Life, I discovered that the tree looked lonely, so we gave it a big hug.  We circled up for a little Global Warming. Everyone started in Al Gore and we did 5 burpees each in a wave. Once that was finished we started over and did 10 burpees this time in honor of absent Q, Hawgcycle.

    We moseyed back toward the flag but stopped just before we got to magazine for a little Mary.

    Flutterkicks – 15

    Penguins – 15

    Big Boy Situps – 15

    Dying Cockroach – 15

    LBCs – 15

    We moseyed back to the flag for the names and the count. I hate that I was a minute late, but the Yankee and the Rev Sox worked together to get us all in the full 45 minute beat down. Thanks for the opportunity to Q. – Rev Sox

  • Clear Eyes, Cold Hands

    Great morning in the Gloom with a visitor from NC and two FNGs.  After a thorough disclaimer and explanation of the 3 Fs, we were off to the Magazine/river corner of the park where we circled up for a quick warmup:

    • SSHx25
    • IWx25
    • LSSx20
    • Mountain Climber x20 / Plank Jack x20

    Mosey from there to the Fly entrance for Merkin slalom.   We ran up the levee, did 11 merks at the top, ran down the levee and around the light pole, then repeated increasing the merk reps in increments of 1 until we got to 15.

    Jog along the levee and re-convene at the base of monkey hill.  After some whining from the Pax about their delicate little hands, we did the following:

    • 5 burpees, run over the hill
    • 10 plank jacks, run over the hill
    • Repeat 4x

    We made our way back to the levee by partnering up and alternating bear crawls and sprints.  Then indian run back to the Fly entrance for:

    • Dying cockroach (1 min. OYO)
    • Hello Dolly (1 min. OYO)
    • Russian Twists x25 (IC)
    • Real Freddy Mercs x25 (IC)
    • Elbow Mountain Climbers x25 (IC)
    • LBC x25 (IC)

    Run to the Audubon statue and grab some bench (all IC):

    • Dips x20
    • Incline merks x20
    • L Power ups x15
    • R Power ups x15
    • Dips x15

    After a long jog back to the flag, we wrapped up with a mini-Plank-o-rama and the COT.

    Welcome to FNGs Peppa and the Ponz!

    -Mulligan