A surprising Q as I initially thought I was signed up for Wednesday! Without a watch I figured I would step up to humbly lead these men into confusion.
We started with some SSH, Grassgrabbers, Peter parker, Parker Peters, Arm circles, Rev Arm circles and overhead Claps.
We then ran through the park and at each light post did B L I M P S. 4 laps so a total of 40 Burpees, 40 Lunges, 40 Imperial walkers, 40 Merks, 40 Squats
Then we came around and half the group did 2 laps around the parking lot while the other group did 15x LL and RL step ups and 15x LL and RL power ups.
Some of the PAX were unaware I had no concept of time this morning and luckily Chowda and Douille were giving me the correct time when I asked for it.
So then we began a nice game of ring of fire with 20 merkins total 2 times around.
After that were some core exercises consisting of LBCs, Dying cockroach, Freddie merks, Low Country Crab, Wife Pleasers.
Realizing there was still time left, we ran 2 more laps around the parking lot and then ended with 20 Merks at the flag.
All in all I think we got in a great workout…sorry for the confusion. Be it mine or the PAX. DS.
There is usually one moment of every beatdown that leads to a memorable moment for “naming purposes”. In this case I was ridiculed for asking the PAX to get on “their belly” so we could do some Superman exercises. Ridicule can be a great teacher…never again will I make that mistake.
For the beatdown…10 PAX showed up for a chilly gloom in Uptown New Orleans. With Run Cajun Run miles still a priority for most of us, this beatdown consisted of miles with some exercises sprinkled in.
Warmup: SSH X 20, Windmill X 10, GG X 10, Imp Squat Walkers X 15, 10 Burpees.
The Thang: To the track for a lap with five stops along the way…
Stop 1: 10 Merkins IC, 20 Squats IC
Stop 2: 10 Burpees
Stop 3: 20 RL Step Ups, 10 Incline Merkins, 10 LL Step Ups, 10 Dips
Stop 4: 10 Burpees
Stop 5: 10 Merkins IC, 20 Squats IC
Back to Oak Alley for some 7’s…Merkins on both sides of a longish run/jog/sprint (ambiguous F3 style)
Under the Pavilion for some Mary: LBCs, Hello Dolly, Freddie Mercury, On Yer Belly for Some Supermans
Back to the Flag
Thank you as always for the chance to lead. For all of the PAX traveling…be safe. To all of us…embrace what today gives you, be a light to those around you…even if it’s just your family (especially if its just your family).
Selfishly, I wanted the miles and running workouts are pretty easy to Q. In past iterations of the February running challenge I found myself skipping the beatdowns and just running. With an all-time interest (t-claps to the HIM men who got us motivated) maybe the Q’s will find a way to blend the two. Today was an attempt at that.
Warm up: SSH X 20, Grass grabbers X 20, couple of hamstring stretches
The Thang: OYO laps starting at the bandstand and heading downtown on the dirt path to the main track where we headed toward the river and back uptown cutting back to the parking lot and main shelter (classic El Wire route). When back to the shelter do 10 merkins. Repeat and when back to shelter, dips X 10. Repeat and when back to shelter, decline merkins X 10. Keep that rotation going through as many laps as possible. Each lap was about .4 miles and several guys knocked out 11 laps with most hitting ten. Well done!
Count off, namorama, and intentions. Prayer to help us be mindful of lifting up others. SYITG!
Main Event (causing Angie to check his watch three times hoping it was over): We lined up along the street side of the field for a “Jacob’s Ladder” type workout consisting of 5 reps on the start line, mosey to mid-field for 10 reps, back to start for five more reps, mosey to far side of field for 15 more reps, back to start for 5 more reps of the following exercises (one full set of each):
Burpees
Bonnie Blairs
Low Slow Squats
Shoulder Taps
LBCs on the lines, Bear Crawls on each leg up the field (total of 1.5 field lengths)
V-Ups
Merkins
Lunge walk from start to midfield, crab walk back to start, then Lunge walk from start to other side of field, crab walk back to start
Mosey to midfield, sprint back to start, mosey to far side of field, sprint back.
Woke up early to this beautiful, cool, dry morning to setup the field in front of Audubon Zoo with our F3 flags. Then I moseyed to our usual Birdcage COT spot to meet up with 45 other PAX to celebrate F3Nola’s 6 year anniversary. Before the disclaimer, I told the PAX that this is our actual anniversary date, and The Birdcage was our very first weekday AO. We then headed over to the field in front of Audubon Zoo with our warmup exercises in cadence. To honor our 6 year anniversary, we started the day with 6 burpees OYO.
1.) SSHs x 20
2.) Windmills x 10
3.) Self Love x 10
4.) Imperial Walkers x 20
5.) Peter Parker, Parker Peter, MCs x 15
We divided the PAX in 2 groups in the middle of the field. One group was facing the Zoo while the other was facing Magazine Street. Each group had their own marker to reach to (which was about 50 feet away).
Round 1 – moseyed to the marker and did 10 hand release merkins. Then moseyed back to the middle of the field and went back out to marker to do 15 hand release merkins. Then moseyed back to the middle of the field and went back to the marker to finish off with 20 hand release merkins. Then converged back to the middle of the field to wait for the Six (SSHs until the Six was done).
Round 2 – similar routine as round 1 except we did 10, 15, and 20 big boy situps.
Round 3 – similar to round 1 except we did 10, 15, and 20 jump lunges. Also, instead of running, we were side hopping.
Round 4 – similar to round 1 except we did 10, 15, and 20 leg raises.
Round 5 – similar to round 3 except we did 10, 15, and 20 squats.
Round 6 – similar to round 1 except we bear crawled to the marker and moseyed back to the middle of the field with 20, 40, and 60 overhead air presses in between.
Round 7 – similar to round 6 except we bunny hopped to the marker and moseyed back to the middle of the field with 5, 10, and 15 burpees in between.
At some point during the workout, we saw a shooting star with a crescent moon in the backgound.
Round of Mary
We did the following in cadence:
1.) American Hammers x 20
2.) LBCs x 20
3.) Hello Dolly x 20
4.) Low Country Crabs x 10 (Yankee’s lead)
5.) Dying Cockroach x 20 (Hawgcycle’s lead)
COT
We finished the beatdown with COT. Announcements and prayers. Someone mentioned Bogey is buying for everyone who shows up at the Deutsches Haus tonight. We thank Sky Q for giving us the strength everyday so that we can do this on a regular basis. Always grateful to be out in the AM with the PAX and hopeful for many years of this.
Few of us had some F2 coffee at PJ’s on Magazine. Always entertaining conversations with the PAX. SYITG
Conditions: Humid and Partly Cloudy. 73 degrees, 100% humidity. Wind 4 mph from the NW
The Thang
We divided up into nine teams to play some Rarájipari. Teams of 4 or 5 kick a baseball as they run. No real rules other than you have to kick it everywhere you go. Today each team had to visit four landmarks to collect a playing card. They could collect the cards in any order. First team to make it back with all four cards and the ball was the winner. The landmarks were the Peristyle, The Dueling Oak, The Singing Oak, and the Rugby Pitch. Overall mileage was roughly 3 miles for the efficient teams, over 3.5 for some of the more directionally challenged teams.
Cool Down
As teams arrived back to the start High-Rise led as he took stretch requests and YHC closed us out with a little Mary before we sealed the deal.
NMM
Chaos ensued at the start. A couple of Pax went down with turned ankles and balls were lost.
We started with nine balls. We ended with five. Not sure of the specifics, but one team was rumored to have lost two balls somehow.
One team lost a ball off the Wisner Bridge. That leads to a number of questions.
The teams that went to the Peristyle first had to weave their way through a Zumba class to get to the flag.
This workout was much more compliant with Corona restrictions than what Papa Smurf did on Monday. Although our pods were sharing the same ball, YHC was the only one without shoes. CDC guidelines limit shoeless Rarájipari players to one per team. In an abundance of caution, other teams shod all of their players.
Some teams were looking for Dueling Oaks. Just to clarify, the Oaks themselves have no beef with one another. The Dueling Oak, singular, was the location of many a human duel back in the day.
T-claps to Rudy, Boo-Boo, and Kuch for helping YHC put the flags out this morning.
T-claps to Bushwhacker and Cowbell for making the trek from the frigid North. Cowbell was showing off a strong sock game today.
Every Rarájipari team has a 6. And depending on what group we are in, that could, for the most part, be any one of us. The fast guys are usually controlling the ball up front and the 6 is keeping a consistent pace trying to keep up. You may be falling farther and farther behind, but you keep running. You keep plugging away. Inevitably someone kicks the ball into the shrubs, or into a giant mud hole, or off the Wisner Bridge and you catch up. It’s hard to overstate the importance of consistency in every aspect of our lives. Keep plugging away – you’ll get there.
Tick, tock, tick, tock. Who’s the Q? With no reply, YHC stepped up. Off to the soccer field.
Warm-up: SSHs 20xIC, Imperial Squat Walkers 19xIC, pulses 20xIC, Bat Shit Crazies 20 each xIC.
Mosey to the levee for some 11s: V-ups at the bottom from 10 to 1 and jump squats on the levee from 1 to 10.
Mosey to the Audubon statue for some Dora: 50 burpees, 100 V-Ups (???) and 150 Dying Cockroaches, while the other PAX ran a short loop.
Mosey back to the flag to finish off with a minute or so or plank.
Count-off, name-o-rama and intentions. Although there were 16 PAXs, YHC could remember only 14. #Tclaps to the two other brothers, who it turns out posted not for praise or recognition. JV
Another fine day at the mountain with 22 PAX: Bieber, Angie’s List, Peppa, 86, Squeal, Apostle, Tube Steak, Seaman, Gabrielle, Hawgcycle, NipTuck, Landing Strip, Moana, Bones, Mr. Peabody, Brushburn, Willie, Tinkles, El Wire, Flaming Lips, Bad Moon, Catfish (Q).
Took a brief mosey around the block and circled up on the usual lawn for a warmup – SSH, Goofballs, Peter Parker, Mountain Climbers, Parker Peters, and Imperial Walkers. Moseyed over to the base of the mountain.
First Level – Did some Nickels and Dimes with 5 low jump squats, 10 bonnies (2 is 1), and SSH waiting for the end of the minute. 5 rounds, then ran up to level 3, forwards on the flats, backwards up the inclines. Plank jacks waiting for the six.
Third Level – Did a round of Bruce Lee – American Hammer, Leg Raises, LBCs, Penguins, Crunchy Frog, 100s. 30 Reps for all cadence exercises (everything except 100s). Ran up to level 5, forwards on the flats, backwards up the inclines.
Fifth Level – Nickels and Dimes again with 5 Burpees, 10 hand-release Merkins, and Shoulder Taps waiting for the minute. Did 3 rounds, then ran to the top, forwards on the flats, backwards up the inclines.
The Top – Monkey Humpers for the peak. Back down the stairs to the base, then to the flag. 7 burpees OYO for the finish. COT, Coffeeteria @ PJ’s.
Always a pleasure at the mountain, and glad to finally get a set of Bruce Lees in!
Cool temps greeted the PAX under the still starlit gloom at The Birdcage. 13 HIM took on a beatdown that someone referred to as “Old School”, and somebody else said was “Intense”. Interestingly I often find that Qing a beatdown actually adds some immunity to the difficulty. I don’t know if it’s the invigoration of leading, or the challenge of remembering the beatdown, or even just the F3 exercise naming conventions, etc. Whatever it is…I like it. Here’s what we were up to this morning…
Disclaimer and Mosey followed by Warmup consisting of…
SSH X 2O, Windmill X 10, Grassgrabbers X 10, Peter Parker X 20, Parker Peter X 20, Mountain Climber X 20, Forward Arm Circles X 10
The Thang:
Indian Run 1/4mile(ish) for 3 rotations of…
Merkins X 20 (is the count), Big Boi Sit Ups, Rows (on row bar…don’t lick the bar), and Jump Squats.
Middle of the Pace Mosey for a 1/4 mile(ish) to the next stop for…
Jack Webbs X 10
Jog Sprint Jog for a 1/4mile(ish) for some legs on the bench work…
Right Leg Step Up X 20, Left Leg Step Up X 20, Dips X 20 OYO, Right Leg Power Up X 20, Left Leg Power Up X 20, Dips X 20 OYO
Quick mosey another 1/4 mile(ish) to the next stop for…
Some more Jack Webbs…started from 5 on up to 10
Jog Sprint Jog .5 mile(ish) to the pull-up bars for a single round (that’s all we had time for) of…
Merkins X 15 (is the count), Pull-ups, Bonnie Blair, and LBCs
Fastish Mosey to the Flag for Count/Name-O-Rama, Socially Distanced COT, and a Prayer asking for us to be the best version of ourselves as we go about our day.
Thank you to @Peaches for EHing me 2.5 years ago, thank you to @Sandbar for the naming, thanks to the Uptown PAX, thank you to F3NOLA, and thank you to F3 Nation. I enjoy the camaraderie, the variation everyday, both the mumblechatter and the quiet, and the daily reminders that we are not alone as men trying to do good in this world by bettering ourselves and those around us. Whenever you read this chances are an opportunity will be nearby…an opportunity to leave today better than you found it…seize it.
Gloomy and wet, but nice and cool at 5:30am. Pre-workout recon confirmed that Avenger Field was unsecured and open for business.
Mosey to and Warm up at the Labyrinth:
Side straddle hop
Grass grabbers
Pagodas
Bat Wing (forward, reverse, overhead, seal claps, Moroccan night club)
Mosey to Avenger Field and mudless astroturf for:
Corner work out (x2):
25 Squats
50 Merkins
75 Bonnie Blairs
100 Shoulder taps
LBCs to six, then 15 count
Move to half field/outfield for suicides (across outfield).
Round One – Run to each crossing line and do three Merkins at each line, run back then run to next line.
Round Two – Crab walk to each crossing line, two Burpees at line, bear crawl back, then crab walk to next line.
Round Three – Lunge walk to each line, five squats, Lunge walk back, then lunge walk to next line.
Mosey back to flag. Count, Name-o-Rama, Announcements (PJ’s, Q-Source), Intentions (thoughts and prayers for Bartman’s wife and baby), Sky-Q and gratitude.
