F3 New Orleans

Tag: Tube Steak

  • Braving the Mountain through the Harsh Mist and Drizzle

    Although lightning and thunder was forecast for Friday morning, the city of New Orleans was lucky to avoid the worst, especially after Wednesday. So 31 PAX gathered on a gloomy, humid, damp Friday morning intent on running some ramps in a parking lot for no reason other than the fact it’s hard.

    A brief, yet still somewhat rambling disclaimer was given, and at 5:30 we set off to get after it.

    Warm-up

    Mosey up St. Charles and back down to grassy area in front of Tulane for a quick warm-up of

    • SSHx20
    • ISWx20
    • Peter Parker Peter x20 each
    • Arm Circles 10/10
    • 10 burpees OYO to clear our heads of the backwards counting that always throws YHC off.

    Mosey to the base of the Mountain for

    • 10 Merkins I/C, sprint one ramp, mosey one ramp
    • 10 Burpees OYO, sprint one ramp, mosey one ramp
    • 10 8-count bodybuilders OYO, sprint one ramp, mosey one ramp
    • 10 angle grinders I/C, sprint one ramp, mosey one ramp
    • Bernie Sanders one ramp, mosey one ramp

    When we arrived at the top, it was a bit damp for the work we needed to do, so we headed down a level for some Catch Me if You Can in 3 rounds and 3 lines to keep it moving:

    • Rd 1: Squats while everyone else holds Al Gore; (when the person in front of you hits 5, you start, at 10, you run down a ramp and back up the stairs and back in line)
    • Rd 2: jump squats
    • Rd 3: jump lunges

    Next, a little tabata for fun. Nothing quite gets the heart rate up like some high intensity tabata. 25 on/10 off. 8 exercises, crowd choice. We ended up doing:

    • flutter kicks
    • Box cutters
    • Burpees
    • 8 count bodybuilders
    • merkins
    • LBC’s
    • 2 other exercises I cannot remember

    The rule was, if you don’t remember the exercise you suggested when it’s up, then we do burpees. Incidentally and unrelated, everyone remembered his exercise.

    Finally, some Mary to seal the deal. 5 exercises

    • American Hammers (FracSac)
    • Leg raises (King Kong)
    • 3 exercises by YHC I cannot remember

    Mosey back to the Flag and arrive exactly at 6:15… or you know, right around that time. COT, name-o-rama, and a prayer of thanks. Thanks for letting this lakeview pax lead the uptown workout.

  • Fly and Die

    Gnarly little beatdown planned to work the heartrate in preparation for the Gnarly Nutria. Some highlights: Gatsby’s 2.0 Flying on the flats and dying on the Stairs, Angie’s List’s colon blowouts, El Wire’s hand signal at the video breakdown, the random plastic buckets at the top of WPM, the heat in the stairwells… 29 PAX for a 5th of July run through of WPM!

    Good luck to PEPPA who has his first flights for Southwest this afternoon.

    A good morning then jog over to WPM.

    Disclaimer on the MTN.

    SSH X 20, IMP Squats x 20, Jlo-s x 20 and Merks x 20

    Up the stairs to the top of WPM

    On the TOP – we did Bicycles x 20, Low COuntry Crabs x 20, Dying Roach x 20 and RTwist x 20 — Then we did a loop – down the stairs and up the opposite stairs.

    Did Squats with Sally DOWN/ UP – (FLower by Moby)

    Then another stair loop

    Did Plank Jacks with Merks for Roxanne by the Police. Every Roxanne – merk Every Put on the Red Light = Plank Jack

    Then we did another loop on the stairs.

    At the TOP we used those giant plastic bins to do Dips x 20, Decline shoulder taps x 30 OYO, Bulgarian Split Left x 20, Incline Merks x 12, and Bulgarian Split Right x 20.

    Still had a few minutes so we did LBC x 20 and Freddy Mercury x 20.

    Down to the FLAG and circle up.

    COT–prayed for our deployed and committed to being better men

  • Disobeying the Book of Revit

    Rule #1: No burpees on Mondays

    Over 20 PAX gathered on a not-so-gloomy morning to hear a half-assed disclaimer by the Q. With a mosey over to the bandstand, a brief warm-up COP:

    SSH x20, Seal-Jacks X20, Arm circles forward X12, backwards X only 10, moroccan dance clubs x10, IW x10, HB x10

    On the the track for a double-time indian run to the rows. At the rows: 12 Burpees are the count for the rotation: Burpees, Peter Parkers, Jump Squats, Parker Peters & Rows

    Back to track for another Indian Run – stopping halfway to the benches for another 12 Burpees

    Prisoner run to the benches: RLSU x20, Dips X20, LLSU x20, Derkins x10

    Another Prisoner Run to the green: Russian Twists x20, Flutter Kicks x15, Penguins x20 & Real FMs x15

    Last Indian Run to the monkey bars: OYO – 10 pull-ups, 20 Burpees & 30 running men

    Back to the flag for plank-o-rama & 20 seconds of MI

    Count off, name-o-rama & a prayer of thanks, health and safe travels

  • The oracle says…

    Dirty MacDeuce at a HUMID gloom at the Birdcage.

    Circle up for disclaimer then we mosey’d across the street to the soccer field.

    Standard warm up: SSH, Imp Walker Squats, Pickle Pounders, and LBCs x 20

    Then we mosey’d to the statue of John James Audubon to honor the man who we named our beatdown after – The Birdcage with a DIRTAY MAC.

    We ran the loops in front of the zoo all the way to magazine and back.

    One lap then low slow squats, merks, and lbcs x 12

    one lap = .33 miles

    Lap 2 – reg squats, staggard merks L, and roaches x 12

    Lap 3 – then lunges, staggard merks R, and hip dips L x 12

    Lap 4 then jump lunges, diamond merks and hip dips R x 12

    Long mosey back to the shelter by the FLAG.

    Busted out an exercise dice aka The Oracle.

    Random PAX threw the DICE at a wall – we got 30 Russian Twists, 30 Mtn Climbers, 20 Merks, 30 Russian Twists, and 30 Jump Lunges

    Then we circled up outside of the shelter – tried to EH the muscle dude with a bike. Low Country Crab x 20, and Lunge Walks x 20

    Back to the FLAG – a little early so we had a mini-plank o rama.

    Thanks for the opportunity to lead!

    RY

  • New Challenge – The 69ers

    Few uptowners traveled the 2 miles outside of their home radius. Therefore, most never had the chance to experience the H8 on the other side of the world. F3 Nola even designed a mudgear shirt with an “H8” logo on the back. Uptown deserves to have its own challenge called the “69ers.” YHC remembers that Tool Q’ed a Mini H8 with 4 laps as a practice run for the actual H8 with 8 laps. It’s called 69ers because a practice workout will have 6 laps. When it’s time for the actual challenge, it will be 9 laps. More importantly, the laps are in figure 9 or upside down 6 route. Today, YHC only has time to Q a 6 laps practice run for the very first introduction. Hopefully in a few months, YHC will bring this challenge on with 9 laps. The goal is to finish the 9 laps within 30-32 minutes. Three figure 9 laps equal to approximately 1.25 miles. Therefore, 6 and 9 laps will be about 2.5 and 3.75 miles, respectively. Maybe one day, we can all have a mudgear shirt with a “69” logo on the back. I’m sure it will be an hot item. Just imagine Gabrielle with his tight-fit mud gear with “Gabby & 69” on his back.

    Warm-up
    19 brave PAX showed up this morning not knowing that they were about to get a piece of the “6” of the 69ers. Quick disclaimer and moseyed to the parking lot in front of Audubon Zoo with the following exercises:

    Toe Touches x 10 IC
    SSHs x 20 IC
    forward arm circles x 10 IC
    reverse arm circles x 10 IC
    Hill Billies x 20 IC
    Mountain Climbers x 20 IC

    Introduction of the 69ers

    Lap 1 – Start at point A with 6 hand-release burpees (Hurpees). Run towards Magazine Street and make a U-Turn back towards Point B. At point B – 6 more hurpees, then bear crawl for about 15 yards to point C. Then mosey back to point A. Lap 2 – same route except with 5 Hurpees at point A and B. Lap 3 with 4 Hurpees at point A and B…. you get the idea. At the last lap 6, finish with 1 hurpees and the run. Total distance for the 6 laps is about 2.5 miles. The goal was to finish the race under 20 minutes. T-claps to Beiber being the only one finishing under the 20 minutes at about 19.5 minutes. Also T-Claps to Douille and Tinkles finishing 2nd and 3rd. Tinkles finished right under 22 minutes.

    While waiting on the “6” (how fitting), PAX did rocky balboa x 20 IC. Then the PAX headed to the grass field in front of the Zoo and did a round of Mary with the following exercises:

    LBCs x 20 IC
    Hello Dolly x 20 IC
    Dying Cockroach x 20 IC

    Moseyed back to the flag for COT. During the run back, few PAX were asking YHC what’s an “H8?” Hopefully, in a couple of months, YHC will challenge not just Uptowners but all PAX to come to Uptown for the 69ers challenge (9 laps within 30-32 minutes mark). Once again, I am always grateful to workout with my F3 brothers. Thanks again for the opportunity to lead. SYITG.

    King Kong.

  • 7 of Diamonds

    19 spritely souls swam through the sea of soul-sucking humidity to stare an unfamiliar beat down straight in its sly, sweat-provoking face.

    Welcoming of PAX, giving of disclaimer, leaving of flag.

    Warm Up:

    • Mosey to field in front of Zoo
    • Side Straddle Hop x 30
    • Peter Parker x 25
    • Low Slows x 15

    The Thang:

    7 of Diamonds

    • Set up consists of 4 stations. Completing each of the 4 stations makes up 1 round. The same workout is done for the same number of reps at each of the four stations. Quick mosey between stations.
      • Round 1: Burpees x 7 (at each of the 4 stations)
      • Round 2: WWII Sit Ups x 14
      • Round 3: Merkins x 21
      • Round 4: Squats x 28
      • Round 5: Flutter Kicks x 21 (2 is 1)
      • Round 6: Lunges x 14 (2 is 1)
      • Round 7: Burpees

    Mary

    • Dying Cockroach x 20
    • Pengquins x 20
    • Real Freddie Mercury x 20
    • Nola Ryan x 10 (each side)

    Bear Crawl

    • 1/2 length of field in front of Zoo (forward)
    • 1/4 length of field (backward)
    • 1/4 length of field (forward)

    Mosey back to flag, counting of numbers, sharing of names, naming of FNG, giving of announcements, balling of men.

  • My cadence is pure

    I missed F3 last week while I was out of town – in Puerto Rico. I enjoyed the break but F3 buckteeth worked me pretty hard in the Isla de Encanto.

    Saw Tube Steak first thing and I offered him a high five and he gave me knuckles – so that started off the 10th of June in an awkward manner. It was a breezy and cool AM. Gave a serious disclaimer then we started our beatdown.

    Mosey to the Oak Alley for some hand release merks 10, 8, 6, 4, 2 for a complete 30 hand release merks. Back to the track and a decent paced mosey to the row bars. At the rows we did Rows, Hand Release Merks, SSH, Imp Walker Squats (12 is the count), and Mtn Climbers. 5 stations.

    Then we did a long run to the fountain. Run a running man, then jog one. Ping Pong to the 6 until all the PAX are at the fountain. Funny some of the fast guys went to sweep the 6 but it wasn’t one of our guys.

    At the fountain we did right leg step ups, left leg step ups, decline merks, incline merks and dips. Had to stop the PAX for not being in sync. #mycadenceispure

    Back to the track – Hallelujah run to the golf green.

    At the green we did dying bug x 25, low country crab x 20, o mary x 12, russian twist x 15, and jingle vader led us in 26 flutter kicks.

    Back to the track – we ran to the pull ups – monkey bars. Here we did XYZ while some pax did pull ups. Ran out of time here – so we cleaned up with horses to the stable. Plank and wait at the flag. Got to the flag at 614am so we did squats until 615.

    Lots of good times in the GLOOM. Closed with a prayer for my friend with cancer, for the people still recovering in Puerto Rico.

  • Here comes the sun…

    Ah yes, summer is almost here?  Ok it’s here.  As YHC walked up to the AO this morning, YHC wondered how his planned beatdown would go with the warm, sticky morning that the PAX were met with.  More on that later…With an introduction and disclaimer the PAX were off.

    Mosey to top of Oak Alley by the track:

    Line up in single line across at beginning of Oak Alley for warm-up.  All exercises into Q yells Halt

    • Walking Soldiers aka Kim Jong Un’s or Il’s aka Supreme Leaders
    • High Knees
    • Butt Kicks
    • Carioca Right then Left

    Circle up for additional warm-up:

    • Forward Arm Circles I/C X20
    • Reverse Arm Circles I/C X20
    • Imperial Walkers I/C X20

    Mosey to Shelter for:

    The Cooper

    • 10 Burpees
    • 10 Squats
    • 10 Merkins
    • Lap around back to shelter

    Reduce by 1 each round until finished.  For those who finish early, continue back up starting at 1.

    Just as we started, here came the sun!  Let’s pump up the heat and humidity.  PAX are not gonna be happy.  Sure enough somewhere around half way or two-thirds through Nip/Tuck started dropping F-bombs.  Other assorted mumblegriping heard as well.  My job is done.

    For those counting, that was 55 Burpees, 55 Squats, 55 Merkins (or 110 if you count the Burpees) and 10 laps (approx. 400 meters each).  This is not counting those fast few that finished and started going back up the ladder.  It was about 30 minutes of continuous beatdown with no rest in 80 degree heat and 90+% humidity.  Well done PAX, well done.

    As a side note, proud of the PAX for the several F3 brothers who ran with Medulla for his final lap.  That’s what Brotherhood is all about PAX.

    Next mosey back to Flag….just kidding!

    Mosey to Lagoon by Bandstand for Over the Hill and Far Away

    • Dips X20 Over the Bandstand and Back (SSH while you wait for Six)
    • Incline Merkins X20 Over the Bandstand and Back (SSH while you wait for Six)
    • Flutter Kicks IC X20 Over the Bandstand and Back (SSH while you wait for Six)

    Mosey Back to Flag

    Count-off, Name-o-rama, Announcements, Intentions and Prayer

    Thanks PAX for the honor of letting me lead! 

  • Burpee Free Monday, Respecting the Tradition, Edition

    Warm and humid spring morning at the skinny. I picked up the Q from Seaman who picked up the Q from Sabin so I felt obligated to not have the pax do a single burpee in Seaman’s honor.

    We moseyed then circled up for warm up:

    A bit of stretching followed by 15 windmills, 10 forward arm circles and 10 reverse arm circles (I even made the pax count backward in Seaman’s honor)

    Then we lined up for 7’s (froggers and hand realease merkins

    Then we lined up for 6’s (8 count body builders and high knee jump squats)

    Then we lined up for 5’s (Jack Webb’s and groiners)

    Next we ran four corners:

    5 squats

    5 squats, 10 merkins

    5 squats, 10 merkins, 15 plank jacks

    5 squats, 10 merkins, 15 plank jacks, 20 lunges

    Next four corners again:

    10 lbc

    20 lbc

    30 lbc

    40 lbc

    On to mini Dora 123 after partnering up:

    50 v ups

    100 Russian twists

    150 dying cockroach

    Slow mosey to the grass, by the benches, for Mary:

    PAX pick your poison Mary with 10 merkins between each exercise

    Mosey to the flag for 10 Nolan Ryan’s each side and 20 count mission impossible.

    Count off, name-o-rama (with FNG named Pauly D), announcements and prayer.

    Thank you for letting me lead,

    86

  • Base Chase stolen from Tito, and pregame for the Barathon

    Still full from the amazing dinner prepared by 86 at the Harrah’s steakhouse and my ears ringing from the Foo Fighters show that last until 1am. Not sure how it happened but I managed to forget to set my alarm but I just naturally woke up at 5:08am. Plenty of time to get to the AO.

    Tinkles who was also up VERY late split the group and took a crew for the Angry Wave – Hokey Pokey Bad Moon, 86 Gatsby Chips and some others went their way.

    My phone had no charge so no special jammy fanny. Damn it!

    OG warmup on the Loyola lawn: SSH x 20, Hillbilly x 20, Mtn Climber x 20, Peter Parkers x 20, Roaches x 20

    Then we ran to the top of WPM x 25 plank jacks on one side and 10 hand release merks. Ping Pong back to the 6.

    At the top we got a partner and did a quick lap one floor down

    FLIP FLOP x LC CRabs, Monkey humpers, Freddies, and Fire hydrants

    So that was four more laps

    Then down to the benchs for some dips and some bulgarian split lunges IC

    Finally was a base chase challenge. Team one vs Team two. Team two won so team one had to pay up 10 burpees.

    Things don’t always go as you plan – but we got it done. A messy am and Q but it was a pleasure to lead. I am missing some PAX – leave me a message below and I will add you so that you can get credit for attendance!