F3 New Orleans

Tag: Tube Steak

  • Post Easter in the Park

    The PAX was reeking of crab boil and peeps, well at least I was. Headed out to Oak Ally after a short mosey for some warm up. (I did count 15 windmills so it was not 100% OYO workout your welcome JV!)

    After warm up we lined up at the first set of lights and started with progressive blimps (each light we added an additional blimp exercises until we got to the 6th light) alternating duck walk and running between lights.

    Then we circled up for ring of fire holding in Al Gore as the PAX did 5 burpees around the circle.

    Second round of ring of fire LBCs while PAX did 10 merkins.

    Then to the picnic tables for Dora 1,2,3

    50 right and left leg step ups

    150 dips

    200 Russian twists

    While partner ran to the track

    Back to Oak Ally 50, 40, 30, 20, 10 LBCs at each light

    Then ran back 5, 10, 15, 20, 25 merkins at each light.

    Moseyed to the flag for 10 OYO burpees.

    Count off, name-o-rama, announcements, intentions and prayer.

    Thanks for letting me lead today.

    86

  • 1 lil 2 lil 3 lil running men

    Nice cool April 15th morning, tax day at its finest.

    Started out with a casual jog to circle up near the track. A few stretches and a 15 count of windmills (yes I said count).

    Then to the track to preform exercises, descending at every walking man(5 walking men per exercise).

    The following were the exercises:

    5-1 hand release burpees (hurpees)

    10-2 lunges

    20-12 merkins

    10-2 groiners

    20-12 air presses

    10-12 v-ups

    20-12 Russian twists

    50-10 lbcs

    10-2 monkey humpers

    5-1 hand release burpees (hurpees)

    Almost made it all the way around the running path but had to finish up with 2 line Indian run to the flag.

    COT, count off, name-o-rama, announcements, intentions and prayer.

    Thank you to the PAX for entertaining my workout.

    86

  • Lightening don’t strike twice. Please.

    YCH needed no alarm early Friday. Sky Q took care of that with a pretty spectacular lightening storm that got cranked up around 4:50. I have yet to miss a workout due to weather but I do have a decent amount of mouths to feed so I reached out to Yankee. Yankee let me know he generally sits out the lightening workout but he had a guy in from Chicago and he felt he couldn’t say no. Not wanting any electrocutions on my watch I tapped out a quick message about not judging anyone for sitting out due to lightning. As it turns out storm blew through and was completely done by 5:15 or so. So 23 PAX assembled at St. Charles and Audubon Park. After a quick disclaimer, we were off.

    Warm ups at Palm Circle

    • SSHX20
    • Arm Circles forward and reverse X10 each
    • WMX20
    • PPX20
    • MCX20
    • PPX20

    Mosey to Wolfpack Hill then on to Wolfpack Mountian.

    After warmups we headed to the rarely visited Wolfpack Hill. 2 lines at the base. Indian up. Indian down.At the base of Wolfpack Mountain, you guessed it, 2 lines/ Indian up to the top.

    The Dora Thang Up top

    • Partner up.
    • 1st round 60 burpees. Partner runs to opposite end of garage and back.
    • 2nd round 120 plank jacks, partner runs.
    • 3rd round 240 LBC’s, partner runs.
    • Plank and wait for 6. Inspired by Fracsac I burpeed and waited for 6. Much respect.

    Stairs to the benches

    • Grab a bench.
    • RLSUX20
    • DipsX20
    • LLSUX20
    • DipsX20

    Mosey back to the flag

    We arrive 3 minutes early so Mahatma leads the group in a circle of merks. 10 is the count, 5 is the start from the man next to you. After that with time to burn I offer up more merks. 10 in cadence quickly changed to 15 cause they just feel so damn good.

    We wrap up with COT count off, name o rama, announcements, prayers.

    I am very grateful for the opportunity to lead twice in one week!

    (Also after the beatdown I let everyone on mumblechatter know that because I had shown up i rwas recanting my “no judgement” position to one of full and total judgement.

  • TSUNAMI!

    A strong wind blows, the rain and waves approach! 13 men of purpose and intent launched into the howling gloom and alas, F3 Tsunami had launched. 

    Thang:

    Mosey down the block and back to front of Tulane for warm-up:

    • SSH x15
    • Imperial Walkers x10
    • Mountain Climbers x15
    • Merkins x10

    Up Law Rd, right into Johnston Quad

    Four corners circuit work x3:

    • Merkins x10
    • Dips x10
    • Knee ups x10
    • Squats x10
    • 2 more laps around, adding 5 reps to each time (x15,  x20)
    • Mary while we wait for the 6

    The wind and rain are picking up now…the angry, dark sea approaches.

    Back to Law Rd, and continuing up to Freret then deeper into campus to Newcomb/LBC Quad

    • Line up for 20 LBCs > Backwards to wall and mosey back, 40 LBCs
    • Side step to wall and mosey back, 40 LBCs
    • Sprint to wall and mosey back, 20 LBCs

    Ahoy now, see how the sea she churns and the waves doth rise…the dreaded Tsunami is nigh. 

    Back to Freret then over to West Rd, to the familiar sight of Wolfpack Mountain. Up the stairs to the roof.

    Now above the turbulent seas that froth below, but 7 stories up the wind howls and the rain cuts like needles into our dampened microfiber, wicking performance apparel.

    Better circle up for 10 diamonds. 

    The tsunami is really rolling in at this point.  Starfish and creatures of the deep strewn here and there, covering the manicured campus below. 

    Down the ramp to find some cover. Circle up for merkins IC x10, flutters x20, widearms x10, Dolly x15, Merkins x10 

    Back down the stairs and out into the storm…Mosey back to the flag…but wait, what’s this?? 4 minutes to spare?

    • At the Gumbel Fountain:
    • Right leg step ups x20
    • Dips x15
    • Left leg step ups x20
    • Derkins x10

    6:15…the tsunami hits the pax and we’re all dead. 

    COT

    Strong group today for the first Tsunami, including two visiting pax from Nashville and Tallahassee.  It’s truly awesome to see the growth and health of F3 NOLA, and fun to be able to launch a new workout to provide the nation with another alternative in our busy schedules.  There are so many un-explored areas in this AO, and today was just a taste.

    Hawgcycle has the Tsunami Q next week, so come on out and see what’s in store. (Btw, his baby soft feet loved the Tulane quad…maybe enough to make him a regular!)

    Until next time, your friend,

    Mariah xo 

  • Choppa Style or just 60-45-30

    I took the time last night to plan a beautiful beatdown for the PAX this am. Unfortunately I over planned and I did NOT get to the special CHOPPA part of the beatdown.

    28 PAX posted – It was a chilly 44 degrees but decent weather.

    Not modeling good F3 form – we started at 531. We moseyed around the golf course lot to the bandstand in Oak Alley.

    We started with a warm up: SSH x 20, Imp Walker Squats x 20, Peter Parkers x 10, and Parker Peters x 20. We sealed the warm up with 5 burpees in honor of Terabyte.

    Then we ran a lap in Oak Alley and back.

    Once we were back we did the 60-45-30 workout. AMRAP we did MERKS, PLank Walk, and Jump Squats

    60 secs Merks, 60 sec Plank Walk, 60 sec Jump Squats , 20 sec rest

    Then we did 45 sec Merks, 45 sec Plank Walk, and 45 sec Jump Squats, 20 sec rest

    Then we did 30 sec Merks, 30 sec Plank Walk, and 30 sec Jump Squats, 20 sec rest

    That was one full – exercise group.

    After that we did a long mosey up Oak Alley around the golf course and back to the bandstand

    We did 60-45-30 again with Burpees, Low Country Crab and Mtn Climbers.

    Pushed it up Oak Alley for another lap.

    Back to the shelter for one last 60-45-30.

    We did dips, step ups left leg (sorry! no right leg – that left leg is going to be huge), and wall sits lifting legs

    After that session was planning on a big finish with the right leg step ups sorry. better do those on your own and then my finale was going to be CHOPPA STYLE

    Play the song CHOPPA STYLE

    When he says CHOPPA style do a feet to hands jump, when he says choppa choppa plank jack and when he says who dey’ – do a merk.

    Hopefully I get someone to let me do this in the next week!

    Always a pleasure to lead in the GLOOM!

  • The PAX – Naughty or Nice?

    After a quick disclaimer, the PAX made the mosey to the soggy green space in front of TU for a quick warm up.

    SSH – 25
    Imperial Walkers – 25
    Windmills – 15
    Arm Circles F/B – 10

    With the PAX carrying an obvious naughty designation from Kris Kringle himself, we proceeded to find our first of three lumps of coal at the corner of CalhounSt. and St.Charles Ave. The PAX broke into 3 groups and did the exercises listed below. The groups rotated through each station, and the Burpee group had the count.

    Burpees – 20 (count)
    Lunges
    LBCs

    The PAX moseyed from there to the big mountain, where we gathered into 3 lines, and did an Indian run to level 4 where our second lump of coal was waiting. Each line was assigned the following exercises, the burpee group had the count, and the groups rotated through each station.

    Burpees – 20 (count)
    Low Slow Squats
    American Hammers

    Once complete, the PAX formed 3 lines again and completed an Indian run to the top of the mountain where lump of coal number three was discovered. The following exercises where completed in the same fashion as previous stations. Santa gave the winey PAX a break with only 15 burpees.

    Burpees – 15 (count)
    Al Gores
    Flutter kicks

    The PAX went down to the benches via the stairwell where we did the following:

    Incline Merkins – 20
    Right and Left leg step ups – 15 each

    The PAX moseyed back to the flag for some brief stretching before announcements, name-o-Rama, and a prayer. We welcomed one FNG, Tom Patrias, who is now referred to as Mudbug!

  • And on your left, my right……..

    So after over a year of being a part of F3, YHC decided to have his first Wolfpack Mountain Q on Black Friday.  I know, surprising after so many Q’s, YHC has never Q’ed the Mountain.  What makes that even more surprising is that Loyola is my Alma Mater!  I’ve spent a lot of time on this campus so what better way to christen my first Wolfpack Q than to take the PAX on a good, old-fashioned college tour.  Our group was small compared to normal Wolfpack Mountain but I say quality over quantity.

    With a short disclaimer, we were off.

    Mosey to space outside of Roussel Hall for warm-up:

    • Windmills IC X15
    • Hillbillies IC X20
    • Forward Arm Circles IC X15
    • Reverse Arm Circles IC X15
    • Peter Parkers IC X20

    Short Mosey to first stop on tour Roussel Hall (College of Music) for:

    A quick run up and down the stairs on side of building to continue warm-up.

    Next Mosey to benches by our second stop Monroe Hall (Math and Science Building) for:

    • Dips IC X15
    • Incline Merkins IC X15
    • Right Leg Step Ups IC X15
    • Left Leg Step Ups IC X15

    Short Mosey to our third stop Miller Hall (College of Business).  Spent a lot of time here!

    • Rocky Balboas X20 then Bearcrawl to other side of street for Jump Squats X20 rinse and repeat X 5

    Next mosey to our fourth stop Bobet Hall (Liberal Arts building) for some Mary:

    • Flutter Kicks IC X20
    • Penguins IC X20
    • Hello Dolly IC X20

    Mosey to Quad with a quick wave to the Danna Center (Student Union) and Lindy Boggs Library.  So the quad is surrounded by the Loyola dorms, Biever Hall for the Men, Buddig Hall for the Women and the Co-Ed Dorms.  Yes PAX, I spent a little time in Buddig Hall.  So, the thang:

    Four Corners – BLIMP

    • 5 Burpees at first corner then Cariacoa to Next Corner for
    • 10 Lunges then Crab Crawl to next corner for
    • 15 Imperial Walkers then backward run to next corner for
    • 20 Merkins then Duck Walk to next corner for
    • 25 Plank Jacks

    Next Mosey to the bottom of Mountain.  Yes, we can’t have a Wolfpack Mountain beatdown without the Mountain!

    Single-line Indian Run up to the top.

    After a quick Rudy 20 count at the top, YHC instructed all PAX to line up backs against the wall in one line for next exercise….GRATITUDE!  PAX turn around and look at the amazing view of our City.  In the spirit of Thanksgiving, YHC wanted the PAX to take a second to consider how lucky we are to live in this amazing city we call home and to have this incredible brotherhood of F3.  We are truly blessed!

    Time is running short so down the stairs and back to the virtual flag.  Arrived right at 6:15.  Let’s get in 10 Nolan Ryan’s each side OYO.  Now we’re done.

    Count-off, Name-o-rama, Intentions and Prayer.  YHC feeling thankful so Coffeetaria on me for all PAX!  7 PAX joined for coffee and great F2.

    Thankful and blessed to be part of F3!

  • Getting back to Skinny

    This morning we pushed ourselves for a long lap around Audubon and The Fly – almost 3.5 miles.  Nice work, men.

    We started out with some warmups in place:

    • 20 x SSH
    • 10 seconds of left-leg-over-right followed by 10 of right-over-left
    • 10 x windmills

    We then did single line Indian Run to the benches in the front of the park for some more exercises:

    • 20 x step ups per leg
    • 20 x power ups per leg

    We then jogged 3 x running men and sprinted 1 x running men until we got to the pull up bars.  We split up into four groups for the following:

    • Group 1: 15 seconds of flexed hang from the pull up bars (this was the count)
    • Group 2: high plank
    • Group 3: mission impossible plank
    • Group 4: pickle pounders

    We then double line Indian ran across Magazine Street and into The Fly.  We stopped a few times for sets of 5 x burpees then circled up opposite the fields outside Children’s Hospital for one more round of exercise/Mary:

    • Ring of fire building up to 5 x merkins
    • 10 x LBCs
    • 10 x LBTs

    That got us to about 0611, so we moseyed on back to the flag, arriving just in time.  A solid 3.37 miles was completed by all PAX – a great start to Thanksgiving week. We crossed paths with the imminently well mannered Tulane Army ROTC a few times this morning.  Had me wondering how interactions will go with them following this weekend’s Tulane-Navy game…

    Happy Thanksgiving, everyone.

  • First Q at the Mountain

    YHC texted the planned QIC, Tinkles, last night requesting the Q for Wolfpack Mountain.  YHC was on the schedule prior to Halloween and was unable to fulfill his duties.  This seemed like a good make-up date.  Tinkles humbly obliged and the Downpainment was underway.

    W/U

    • Mosey down the neutral ground to Walnut and cross over.  Double back to Cowen Cir and find some real estate in front of the steps.   5 laps, with up & down being 1 lap.   Since we could not get in to Tulane, Mosey over to Loyola to find Jesus.
    • SSH IC x 25
    • AC IC x 10, Reverse x 10
    • Peter Parker IC x 10
    • Parker Peter IC x 10
    • IW IC x 10
    • HB IC x 10
    • JL IC x 10
    • Mosey to the Mountain

    The Thang

    • COP – Merkins IC x 10, Plank Jack IC x 10, Squats IC x 15
    • Partner Up
      • PAX 1 completes a lap up the mountain and down the stairs
      • PAX 2 completes the COP at each landing until PAX 1 catches him, then switch
      • Complete the COP until you reach the top of the mountain, and your partner meets you there.
    • LBC x 30
    • Alabama Prom Date x 10 on each side. (1 legged wife pleaser)
    • Mosey to the Flag

    Counterama, Namerama, COT

    Announcements – Holy Name Fair this weekend.  Poboy Fest this Sunday, Son of a Saint will be the benefactor.

    Prayer – The health of Supreme Court Justice RBG, The victims of CA mass shooting, and tolerance of our fellow Americans & fellow man.

    Thank you for the opportunity to lead.  SYITG

    Da Parish

  • Partnering in the dark

    6:30 am on the last day before Daylight Savings Time ends is, surprisingly at least to YHC, quite dark.  YHC had plans that included moseying through the forest over to the track – its been a while since we hit the track at the Mothership – but decided to improvise instead, and avoid the inevitable sprained ankle that awaited him if went blindly running through the tree roots in the pitch black NOLA morning.

    PAX were thus treated to a modified, sorta-improvised Q – and they noticed.  And mumble-chattered about it.  But c’est la vie: you get what you pay for…..

    To the Great Lawn!

    Heisenberg grumbled about the damp and cold.  So…  Thanks for the great idea Heisenberg – everyone on your 6 to start with LBCs!  Much gumbling ensued.  So – lets roll over for some Superman.  More grumbling.  That might have been the last YHC heard from Heisenberg for the rest of the workout.

    Then get started with SSH: 10 regular, 10 redbull, 10 triple-shift cadence.  Tried the same with IW – but IW in Triple Shift cadence proved to be, uh, weird.  So quick cancel of that one.  Monkey Humpers x30 (much grumbling and groaning as we hit the 30 count.  Don’t worry, we’ll see these again.) Abe Vigodas to finish stretching out hammies.

    Partner Up for Blimps

    Partner up for BLIMPS around the great lawn.  Start on one end with 5 burpees.  Then run around the lawn (stick to the sidewalk, appreciate the clarification call-out Frac) partners going in opposite direction.  When you meet your partner around the track (wherever it is), do the next exercise together.  Then keep running.

    5 Burpees.  Run.  Say Hi when you meet your partner.

    10 Lunges.  Run again.  Say Hi again.

    15 IWs.  ….

    After several repeated explanations, the light slowly dawned on the PAX.  Even  King Kong was able to figure it out.  So we were off.

    When finished, join the PAX circle in the middle for more LBC waiting on the 6.

    Partner Up for some Sprints

    Groups of 3 this time. PAX 1 does LBC on one side of the great lawn.  PAX 2 does Merkins on the other side.  PAX 3 sprints across the lawn tagging out his partner on that side.  Partner sprints back across the lawn.  Etc. etc. etc.  You are either doing LBC, Merkins or sprinting.  Rinse and Repeat until YHC gets bored.  YHC gently reminds PAX to sprint , not mosey.  There will be time for resting later.

    Go.

    6 mins later, PAX got a 16 count from JV.

    Start the mosey to the Fountain, but pivot instead to the foot of Roosevelt Mall.

    Partner Up for some Dips

    Partner up – find a different partner.  4 Minutes of Partner Dips at a bench.  What’s Partner Dip?  PAX 1 does 20 dips resting feet on PAX 2 who is planking.  Repeat.  YHC was sad and alone, and only could dip, looking longingly at the other PAX who had a partner and time to rest – with dirty feet on their back.

    Mosey to the Baby Foundry

    Parnter Up for a Circuit

    6 groups (3 PAX per group)

    • 15 Burpees (Timer)
    • Green Snake Jumping (or Box Jumps)
    • Pull Ups
    • Merkins
    • Hanging Knee Lifts
    • Dying Cockroaches

    Everyone gets a turn at all of ’em.

    Mosey Home

    But wait!  Two Yutes asks Q if we could PLEASE do some more Monkey Humpers!  Of course we can.  So we stop at Tools Wall for 2 rounds of Calf Raises x25 followed by Monkey Humpers x30.  Lots and Lots of PAX groaning after MH x30.  And lots of strange running form to be seen as we re-started the Mosey Home.

    Thanks, Two Yutes and Triple Shift, for pushing YHC on the run home!

    Peter Parker at the Flag waiting for the 6.

    COT

    Count-off (17 Strong!) Name-o-rama (no FNGs this week – everyone remember to keep EH’ing.  Bring F3 to your friends!) and close out with our intentions and prayers.  Thank you all for the opportunity to lead!