F3 New Orleans

Tag: Tsunami

  • Bye Bye 2019

    I saw the Q sheet was empty and I had a rare opportunity to post on a Tuesday – so I hustled over to Audubon Park and got ready for my Q.

    6 HIM posted for a running based beatdown.

    We ran to the top of WPM. At the top we did a basic warm up COP.

    SSH, Round the clock lunges, Roaches, Round the Clock Merks.

    Ran down WPM.

    Ran to base of Little WPM.

    Ran to the top of Little WPM.

    There we did Russian Twists while one guy went down and up the stairs. FLip FLop.

    Then we ran down the Little WPM and back to WPM.

    Ran to the top of WPM.

    At the top we did a around the horn of core:

    Flutter, Hello Dolly, LB Twist, Penguins, Russian Twists, Freddies and we finished with 10 hip dips each side.

    Ran back to the finish.

    We started 3 min late due to me fussing with my watch. So we finished 3 min late.

    Bad Moon was the fastest feet award.

    We logged a solid 3.3 miles for the day – a 5k to finish off the year.

    Happy New Year.

    Accelerate those relationships!

  • Into the warm winter gloom we go…

    Tsunami 12/10/19

    I wondered how many people would show up after the F3 Christmas Party, but around 5:28 several figures emerged through the humid, warm fog and after a quick disclaimer off we went.  

    Into Audubon Park for a quick warm-up on the track: SSH, IW, Squats, Peter Parker, Mountain Climbers, Merkins

    Run track to Drew Brees Playground for circuit #1

    • Ab extensions on the swings x10
    • Diamonds x10
    • Jump squats x10
    • LBC x20
    • X3 rounds

    Back to the track and run full loop of the park, around to playground at Expo/St Charles, picking up Crimson from F3 Carpex who had looped in with our local FiA contingent

    Circuit #2 at Playground:

    • Merkins on balance swing/surf thing x10
    • Split-arm Pull ups x10
    • Derkins on swing x10
    • X3 rounds

    Across St Charles and over to WPM

    Run up to the top of Wolfpack Mountain with 5 merkins at each end (10 merks/floor – 7 floors)

    Back down stairs and back to COT

    Summary:

    • 3.5 miles 
    • 180 merkins/variants
    • Creative use of playgrounds

    On our dark run around the park, we passed many a runner and frightened dog walker until one group yelled out “hey, are you F3?”  Why yes ma’am, we are!  Our F3 brother from Raleigh/Carpex, Crimson, had arrived late and in a new town, standing outside a dark park without any sense of where might be, he’d looped in with a couple of lovelies from FiA and was enjoying a nice morning jog.  He joined up and we kept at it.   We kept up the pace today and covered some ground – strong work from everyone. 

    Until next time

    Xo Mariah 

  • I’m Really Late

    Short run to the front of Tulane for 20 of each of the following.

    • SSH
    • Arm Circles
    • Mountain Climbers
    • Peter Parkers
    • Imperial Walkers Squats

    Ran back over to the boxes at the park and split into 4 sets of partners. Each partners did shared two exercises and swapped whenever they got tired of when.

    • 50 Box Jumps/Shoulder Tap as the count
    • Jump Lunges/Merkins
    • Squats/Planks
    • Al Gores/Dry Docks

    Ran to the pull-up bars for more of the same with different excercises.

    • 50 Pull-ups/Jump Squats as the count
    • Jump Lunges/Merkins
    • Squats/Planks
    • Al Gores/Dry Docks

    Mosey to the green for some Mary. Did 20 of each of the following.

    • Cockroaches
    • LBC
    • J-Lo
    • V-Ups
    • Real Freddy Mercury

    Back to the fountain for the following.

    • RLS X 20
    • Dips X 20
    • LLS X 20
    • DIPS X 15

    Finally back to the flag for Name-o-Rama and COT.

  • Braving the elements (Tuesday edition)


    Despite a welcoming and motivational Mumblechatter preblast, only four brave, badass souls braved the chilly, windy conditions for Tsunami.  

    After a brief disclaimer and glance around for late arrivals, we moseyed across St Charles and up into the sheltering embrace of Wolfpack Mountain. 

    Warm up (undercover), in cadence:  

    • SSH x15
    • Imperial Walkers x15
    • Squats x15
    • Merkins x15
    • Peter Parker’s x15

    Mosey across Freret to the ROTC pull-up bars for come circuit work: 

    3 small groups (2-1-1):

    5 pull ups, while others do plank jacks and jump squats 

    3 rounds 

    Mosey further into Tulane and to the edge of the Quad:

    Pair up for some Dora: 

    While partner 1 runs the length of the quad, partner 2 does exercises:

    • 50 derkins
    • 100 dips
    • 150 power ups
    • 100 dips
    • 50 derkins

    Next a long, meandering mosey to Willow and down Calhoun…several wrong turns while trapped among the dorms on the part of YHC added some distance.

    Finally back on track and over to little WPM. 

    Up the stairs to the top floor for some merkins and mary

    • Freddy Mercury x30
    • Flutters x30
    • Diamonds x20
    • Stagger merkin (L/R) x20
    • Dolly x30
    • Dying cockroach x30
    • Widearms x20

    Back to base, with a few minutes to spare so we did 15 burpees for good measure (and while waiting for Nip/Tuck, who was gingerly finishing having just returned from several weeks out with a banged up Achilles.)  Missing a few of the Tsunami regulars, but it was great having Nip/Tuck back from the DL and hope today didn’t deliver any set-backs to recovery.

    All in, we ran 3.25miles, did 100+ merkins and 100+ squats/variants, and put a solid down painment on the day. 

    Quick COT and an offer of thanks for our health and many blessings in life.

    Until next time, 

    Mariah

    Xo

    We did this shit

  • A light pre-IPC workout.

    Another beautiful and hot Tuesday morning. We had Mathlete from the north shore and Mr. Belding from F3 Tampa Bay visit us so I decided to make it special.

    Started with 10 burpees OYO

    Mosey to the touchdown Jesus for circle and 20 each of the following

    SSH – Smurf Jacks – Seal Jacks – Mountain Climbers – Peter Parkers

    Mosey to the Loyola garage for some Indian run up it.

    Over to the pull-up bars by the RTOC for Dora 123

    • 100 Pull-ups
    • 200 Jump Squats
    • 300 Merkins

    Jogged back to St. Charles and circle up on the grass for some voluntary Mary.

    Back to Audubon park for NOR and COT.

  • Laces out

    Small but mighty group today for Tsunami. After a brief disclaimer we were off.  

    Lots of early discussion of the Saints win last night.  Once again the script-writers at the League office tried to rob Who Dat nation of a win through botched officiating, but Wil MF-ing LUTZ came through huge!  

    Also much discussion of IPC, with pax coming down on both sides of the issue consistent with GroupMe mumblechatter. Yes, it’s stupid and those jokers in Greenwood shouldnt have made up a workout that takes longer than 45 mins to reasonably complete, but Yes it’s also meant to be tough and pushing yourself is good for you. Either way, we didn’t see any cinderblocks or do an unreasonable amount of burpees today, so I lived up to my promise of being IPC prep and recovery-friendly.  Anyhoo…

    After a brief mosey down to Walnut and back up St Charles, we “squared” up for some warm-up under the watchful eyes of Touchdown Jesus at Loyola:

    SSH x15

    Mountain Climbers x15

    Squats x15

    Merkins x15

    Mosey through colonades and under and past WPM, and up to the nicest air-conditioned parking deck around.  

    Indian run up Little Wolfpack Mountain to the top:

    Partner up for Dora:

    50 jump lunges

    100 Widearms

    150 plank jacks 

    200 LBCs

    Other partner enjoys 5 flights down and back up of sweet, sweet clean air-conditioned stairs. 

    Plank for the 6

    Then down the stairs and out into the humid gloom, and over to the big boy Wolfpack Mountain.

    Up the Stairs up to 5th floor

    5 burpees then backwards/forwards run to 6th floor

    10 squats

    backwards/forwards run to top

    5 burpees then 10 squats

    Back down

    Mosey back across St Charles and over to the Drew “the real Touchdown Jesus” Brees family playground

    6 minutes of Mary, IC:

    20x Freddy Mercury

    10x Incline Swing ab extension (crowd pleaser!)

    15x Oblique crunches each side

    15x Flutters

    Protractor

    15x Russian Twists

    15x Decline swing ab crunches (at 86’s suggestion)

    Mosey back to virtual flag, with some final Merkin variants to kill time. 

    COT with Q-provided refreshments

    Always a pleasure to lead and thanks for the collective push today boys.

    Until next time,

    Mariah

  • It’s All About The Legs

    6 Pax showed up on a cool Tuesday morning. Disclaimer was given and repeated several times so we didn’t have a repeat of what happened on Friday (See BB)

    Mosey over to Loyola for Warm up

    SSH x 20

    • Self Love x 10 (Some guy named “Yankee” showed up)
    • Grass Grabbers x 10 (Lots of Mumble chatter from Yankee)
    • Mountain Climber x 20 (Finally some silence)
    • Peter Parker x 20
    • Arm Circles x 10 Backward
    • Arm Circles x 10

    Mosey to WPM. Backward run up the incline. Forward run when level. Stopped at every level for a 2:00 static hold. Pax were told they can stop whenever they want if they do burpees to finish out the 2:00

    • 1st level plank
    • 2nd level wall sit
    • 3rd level flutter kicks
    • 4th level Al Gores (Mumble chatter from JV saying things like “It’s all about the legs apparently” and “So much for getting a FULL body workout)
    • 5th level forearm plank

    Down the stairs and over to the Tulane quad.

    • Wilt Chamberlains 100 LBCs
    • 100 yard (ish) run
    • 100 Real Freddie Mercuries
    • 100 yard (ish) run
    • Repeat cycle but with 50 of each exercise
    • 10 Burpees OYO

    Mosey to flag

    Announcements: Please stay hydrated and always make sure you are not overworking yourself. Update contact list on Q sheet and include ICE numbers. Brown Bag said that beer is a great recovery drink… then something about new releases

    Intentions Yankee’s Family, Hollygrove

    Thanks for letting me lead!

  • 7 of Diamonds

    Kickin’ it old school on a Tuesday morning at Tsunami

    A quick disclaimer about not being a personal trainer and we were off to the circle of power for a brief warmup:

    Sidestraddle Hops x 20, Self Love x 10, Peter Parkers x 20

    Then a run to the newly softened grass at the Tulane quad for a true 7 of diamonds:

    At each corner of the quad:

    7 burpees

    14 Murkins

    21 Tin Snips

    28 Squats

    21 Tin Snips

    14 Murkins

    7 Burpees

    Somehow we were done with plenty of time for Mary:

    15 LBCs, 15 Penguins, 15 Dying Cockroaches, 15 Hello Dollys

    A run back to the benches by the circle of power for Right leg step ups x 15, Dips x 20, Left leg steps x 15.

    Count off and prayer.

    Fin

  • Apparently you just run

    What a lovely day for a brisk run around Audubon.

    We started with two laps around the park stopping at the Magazine entrance each time for 10 pull-ups and the St. Charles entrance for 10 burpees.

    After the run we circled up at the St. Charles entrance for some Mary:

    • 20 Penguins (FEET TOGETHER AND TOUCH THOSE HEELS)
    • 20 La cucharachas
    • 20 WW2 Sit-ups
    • 20 Mountain Climbers
    • 20 Peter Parkers with 10 second holds every 5

    We had 3 minutes left so we headed to the benches for 20 dips.

    Back to the start for COT

  • Sandbagging it

    Started with a short jog to the Tulane sign and circled up.

    • 20XSSH
    • 20XWindmills
    • 20XArm Circles
    • 20XReverse Arm Circles
    • 20XPeter Parkers

    Ran back to the park and grabbed the sandbag that I stashed earlier.

    Started running on the track while doing something I like to call “no bag left behind”. The idea is that one person takes the sandbag and the group runs on the track. The first person to run pass a “running man” on the ground has to run back to take the sandbag from the person holding it. Repeat until you get to he next exercise.

    No bag left behind to the drinking fountain by the greens. Circled up for some Mary while passing the bag around.

    • LBC
    • Freddy Mercury
    • American Hammer

    More no bag left behind to the monkey bars and split up into 3 groups and did the following:

    • 10 Pull-ups as the count
    • Dry docks
    • Pass-the-bag which is basically just throwing the bag around.

    Back to the track for no bag left behind again. Stopped at Magazine street entrance. For 10 OYO burpees.

    No bag left behind back to the flag for COT.