F3 New Orleans

Tag: Whopper

  • Smurph Mountain Misogi part 2 – from Sandbar

    Same as before. Gather in groups of 4 of simliar speed – one to run for help and 2 to carry the body. Quick disclaimer. No Warmup. 5 mountains. 10 burpees at the bottom and top of each mountain. That’s a Century. Plus a mini- murph tucked into the middle with 25 pullups, 50 pushups, and 75 squats. Most everyone made it back by COT, but noone completed 5 mountains. The Rules of a Misogi (according to Michael Easter) are Rule 1: Make it really hard. Rule 2: Don’t die. Except for one pax spewing Martinelli’s, there were no casualties. But the Smurph Mountain Misogi remains a challenge.

  • Short Circuit – from Reluctant Yankee

    Today the Q was mine and what a nice treat to show up with a FNG and Chardonnay pulling a Kotter and joining us in the GLOOM! Man the 10 degrees cooler was a total game changer for my energy at the beatdown.

    Quick disclaimer – and then 22 MEN did the difficult thing and posted for F3 Birdcage at Audubon Park.

    We ran the mini loop by the club house for a warm up and then a quick COP warm up with SSH, Imperial Scott Walkers, Mtn Climbers, Dying Roaches, and Bird Dogs x 20

    Quickly set up a SHORT CIRCUIT –
    Station 1 in the benches –> Dips, Bulgarian Split Lunge L/R, Irkins and Derkins, and Seated Squats (x 20)
    Run to Station 2
    Station 2 SUICIDES in OAK ALLEY
    Run to Station 3
    Rows and Plank Jacks x 25
    Run to Station 4
    Pull Ups x 10 or Negatives
    Run back to Station 1

    Back to the BANDSTAND
    6 MIN OF MARY
    LBC, LBT, Lil baby obliques, Hip Dips L/R, Wife Pleasers, O Mary, Flutters, and Low Country Crab x 20

    Thanks for the opportunity to Q today!

  • Brick by Brick, redux – from Sandbar

    WARM UP and Merkin-0-rama
    Mosey the parking lot to the truck to distribute 2 bricks per PAX. PAX moseyed across the street to the field in front of the zoo. 20 merks OYO. SSH IC, 10 merks OYO. 20 Grassgrabbers IC, 10 merks OYO. 20 Windmills. 10 merks OYO. 20 hillbillies IC. 10 merks OYO. 20 Imperial Walkers IC. 20 Merks OYO.
    THING 1 – BLIMPS (with Bricks) at the corners of field, 5-10-15 etc, 2 is 1.
    PAX then slow moseyed to the green wall outside the zoo, with curls on the way.
    THING 2 – Grab some Wall. Dodo Bird (With two bricks assume the People’s Chair, brick in each hand and at rest down your sides is the default position. In cadence Wonderbra (assume the People’s Chair position. Start with bricks close to body at chest level. Push bricks up over head fully extending arms, bring bricks back down to chest position, then push them straight out in front until complete arm extension reached. Return to starting position). 2 sets of 4 count 10 each. 10 count between. Then the PAX finished with some balls-to-the-wall decline merks, with elevation to the
    THING 2 – PAX paired up for CBGB (Carolina Drydocks, tricep extensions, Brick-flys, trap shrugs ), one PAX lifts while the other runs with the bricks up two lights and back and flapjack, until all PAX complete.
    Line up two rows for Indian run back to Oak Alley. Circle up for Mary – Angie led on 30 4 count LBCs. Then 35 4-count Freddy Mercurys. Then 40 4 count penguins, then LBOs. Finish with 10 more merks OYO.
    COT
    Back to the flag for countoff, name-o-rama, announcements and intentions.

  • Running and core work – from Landing Strip

    Warmup
    -Mosey to corner of St. Charles and Calhoun for 20x SSH, 20x windmills, and a 20 count standing toe touch.

    Tha Thing
    -Indian ran to corner of Calhoun and Willow for 50 LBCs OYO
    -Mosey to Yulman Stadium parking garage for a run backwards up the ramps and forwards on the flats
    -50 LBTs OYO at the top
    -Down the stairs, through campus via an Indian run down McAllister Drive to the rec center garage
    -Run up the ramps and lunge walk the flats
    -J-Lo ring of fire at the top
    -Mosey over to WPM, up the stairs and down and back to the flag

    We covered more than 5k (and some elevation) this morning. I hadn’t Q’d (or posted) at WPM for a minute, so it was good to see some familiar faces. Have a great weekend!

  • Afternoon Delight German “Cawfee” Edition – from Willie

    The Afternoon Delight relocated from its typical AO location to the City Park Mothership for ann Afternoon Delight German edition. We started the workout with a disclaimer and we set off to warm up in the field adjacent to NOMA. I did put together a German Delight playlist littered with the “Chicken Dance” throughout. If the Chicken Dance came up, that was 5 Burpees for the PAX. It hit us on the first SONG! The warm up consisted of the following all in cadence:

    SSHx20, Arm Circles F/Bx10, Imperial Walkersx20, Mountain Climbersx20, Downward Dog stretch for 15 seconds.

    Next we partnered up at the foot of NOMA for a DORA 123 German style. Exercises were 100 LBTs (2/1), 200 Shoulder Taps (1/1), 300 Rocky Balboas (2/1). During thee transition from running to exercising each pair had to doe si doe reminiscent of Clark Griswald German dancing during Oktoberfest in the movie “European Vacation.”

    Next the PAX gathered in a Ring of Fire for a Burpee Palooza, name that Artist. The PAX did 3 Burpees while the new song started to play, the PAX to the left had to name the artist of the song. Miss and that was 5 more burpees, get it right, 10 air squats. Here are the results to the best of my recollection:

    Mr. Brightside – the Killers – SOGO – Burpees
    Shout at the Devil – Motley Crue – Walker – Squats
    Sweet Caroline – Neil Diamond – Couch -Burpees
    Block Rockin Beats – Chemical Bros – Blowout- Burpees
    Sexy Back – Justine Timberlake – Pipeline – Squats
    Elvira – Oak Ridge Boys – Douille – Squats
    What A Fool Believes – Doobie Bros – Subprime – Burpees
    Chicken Dance – 5 Burpees
    FUN – Pitbull – Almonaster – Burpees
    For Those About To Rock – ACDC – Strings – Burpees (Can’t believe he missed it!)
    Africa – Toto – Manchovy – Burpees
    Aint no Mountain High Enough – Michael McDonald – Whopper – Burpees
    All I Do Is Win – DJ Kahled – Big Willie – Burpees
    Any Way You Want it – Journey – ??? Squats
    Black Dog – Led Zeppelin – Wille – Squats

    It’s quite clear that the PAX does not pay attention to who sings the song….

    We an back to the flag, closed with a traditional COT and adjourned to the Deutsches Haus for some German “Cawfee,” and were met by several cawfee only PAX. It was a beautiful night! Always a pleasure to lead such a great group of men, even if they don’t know their music.

  • In Honor of Old Yankee – from Hawgcycle

    I asked Chat GPT to right the backblast as a song in the style of Yankee Doodle Dandy. Enjoy.

    (Verse 1)
    Hawgcycle led us up the hill, in honor of old Yankee,
    To Wolfpack Mountain, with a thrill, we joined his workout frenzy.
    With 27 Pax, we gathered there, for a celebration so grand,
    For our friend Yankee, beyond compare, we formed a mighty band.

    (Chorus)
    Hawgcycle led us up the hill, in honor of old Yankee,
    We did his favorite workouts still, to make him feel quite cranky.
    We exercised with all our might, to celebrate his birthday right,
    Hawgcycle led us up the hill, in honor of old Yankee.

    (Verse 2)
    We started with a 4x4x48, just as Yankee desired,
    Four burpees every four, no time to grow tired.
    Side Straddle Hop, a challenging feat, to end in perfect sync,
    Angie’s List struggled with the beat, but we laughed, not a blink.

    (Chorus)
    Hawgcycle led us up the hill, in honor of old Yankee,
    We did his favorite workouts still, to make him feel quite cranky.
    We exercised with all our might, to celebrate his birthday right,
    Hawgcycle led us up the hill, in honor of old Yankee.

    (Verse 3)
    Imperial Scott Walkers, we marched with pride,
    Bill Buckners, oh, the Red Sox’s ride.
    Climbing mountains, reaching peaks, conquering what we dared,
    For Yankee’s tribute, strong and sleek, his spirit in the air.

    (Chorus)
    Hawgcycle led us up the hill, in honor of old Yankee,
    We did his favorite workouts still, to make him feel quite cranky.
    We exercised with all our might, to celebrate his birthday right,
    Hawgcycle led us up the hill, in honor of old Yankee.

    (Verse 4)
    A Dirty McDuece, exercises galore, we pushed our limits high,
    Merkins, LBCs, and so much more, reaching for the sky.
    Running laps, up stairs and ramps, the energy burning bright,
    Hawgcycle’s tribute, like a champ, a challenging delight.

    (Chorus)
    Hawgcycle led us up the hill, in honor of old Yankee,
    We did his favorite workouts still, to make him feel quite cranky.
    We exercised with all our might, to celebrate his birthday right,
    Hawgcycle led us up the hill, in honor of old Yankee.

    (Verse 5)
    Levee to the Chevy, a backwards race, we faced it with a grin,
    Bobby Hurleys, partners switch their place, determination from within.
    To the flag we ran, spirits held high, eight-count body builders soared,
    Yankee’s honor reaching the sky, our bond forevermore.

    (Chorus)
    Hawgcycle led us up the hill, in honor of old Yankee,
    We did his favorite workouts still, to make him feel quite cranky.
    We exercised with all our might, to celebrate his birthday right,
    Hawgcycle led us up the hill, in honor of old Yankee.

    (Verse 6)
    Yankee Aggressor, Southern Gentlemen’s pride, we gave it all we had,
    With four burpees, side by side, laughter filled the squad.
    In unity, we stood so tall, with gratitude in our heart,
    For Hawgcycle and Yankee’s call, a friendship to never depart.

    Chorus)
    Hawgcycle led us up the hill, in honor of old Yankee,
    We did his favorite workouts still, to make him feel quite cranky.
    We exercised with all our might, to celebrate his birthday right,
    Hawgcycle led us up the hill, in honor of old Yankee.

  • My cadence is PURE. Angie is Rotten inside. – from Reluctant Yankee

    Much afternoon debate on the cadence. After I made the PAX repeat their SSH until they followed my cadence this gloom – this afternoon the handheld devil box has been full of chatter about the call of cadence. Fun times.

    Humid gloom.
    24 pax including 1 FNG gathered for a TubeSteak led beatdown but TubeSteak is in Hawaii with the Navy this week so I volunteered to cover for him.
    disclaimer.
    Ran to the FIELD by AUDUBON ZOO.
    COP 1: SSH x until everyone got in cadence. Imp Scott Walkers Merks Mtn Climbers Roaches
    Ran to the Birdwatcher Statue
    Explained the Dirty MacDeuce
    Then we ran a long lap to Magazine St and back.
    COP 2: Slow Squats, Merks, Dying Bugs. Flutters x 12
    Long lap.
    COP 3: Lunges, Shoulder Taps, Hip Dips both sides x 12
    Long lap.
    COP 4: Bobby Hurleys, Staggered Merks, Lil Baby Obliques both sides x 12
    ***Angie’s list full of hot air – let it fly today – so bad I almost barfed. Thats AL.
    Long lap.
    COP 5: Monkey Humpers, Plank Jacks, Freddie Merks, and Low Country Crab
    Ran to soccer field for more CORE.
    Russian Twist, LBC, Scissor Kicks, Plank Walk and JLOS. x 20

    Ran back to FLAG. Southern Gentleman, Yankee Agressor, Nolan Ryans both sides

    CLOSED WITH A CIRCLE OF TRUST.

    We named FNG – THIRST-ON

    Peace-RY

  • Another RARE Uptown Backblast – from Reluctant Yankee

    Man…I did NOT want to post when I opened my eyes at 5AM. I rolled over and laid there thinking about it…at 5:18 I was still awake somehow thinking about posting or sleeping. Its funny how even after 8 plus years of this – every gloom – I reluctantly drag my tired body out of bed. I knew there wasn’t a Q signed up. I knew I would need to step up. Pulled in to Birdcage – wheels on fire bc I sped to the workout due to my sleepy hesitation.
    Quick disclaimer while I yelled follow me – no stopping and we were off to the field in front of the ZOO. I noticed Peppa was here. I was happy to see Pep bc he has been out of town a bunch. I saw Quincy who hasn’t been posting regularly and I was happy to see him. I saw Angie’s List who is always talking with El Wire during the first circle of pain and I was happy to see him. As I looked at each PAX I was happy to see all of them. I started making a mental list of who wasn’t there – no Brown Bag, no Seaman, no Sphinxter, no Moana. I made a mental note that if I am happy to see these PAX and disappointed not to see some PAX – there must be others who feel the same way right. I was thinking I need to post more on Monday. 4 posts a week is usually my goal. Lately it has been only 2 a week.
    I never want to post – I never REGRET posting.

    1st CIRCLE OF PAIN: SSH x 20, Imperial Scott walkers x 20, 20 Hand Release Merks and 20 MTN CLIMBERS
    ran to Audubon Statue
    Partnered up for 3 laps with a partner: Lap 1 – Dips Lap 2 Left leg steps Lap 3 Right leg steps
    ran to the FLY – River view.
    Circled up for some Shoulder Taps, Plank Walks, J-Los, and Toe Tappers
    Ran to the Hill.
    Did 20 LBCs ran to midfield of soccer field 10 Hand Release Merks – decrease by 2
    back to Hill 20 LBCs ran back to midfield for 8 HR merks
    same and stopped after 6 HR merks.
    Long run to Labyrinth with Ping Pongs back to collect the 6.
    2 quick exercises at Labyrinth. Decline Should Taps, then 20 Plank Jacks.
    Back to FLAG
    Had to hustle to get there on time.

    I am taking the list of PAX who posted and filling in the calendar until June! You have been signed up.
    I will do my best to send a friendly reminder.
    I will also harass you to write a backblast.
    Thanks for posting. Without you out there in the gloom – I am certain that I would sleep in comfort

  • Cold March Monday – from Tinkles

    Maybe because it’s March or the fact it’s dark until 7 but it felt more cold than usual. It didn’t stop the mumble chatter or the farts. Bonus points if you’ve seen Congo or can recall a movie staring Emilio Esteves and (maybe) Mick Jagger.

    Warm up at the band stand with arm circles, SSH, and grass grabbers.

    Ran a loop around the park with jog/sprints intervals, an Indian run, and some backward jog intervals. Stops along the way for rotations at the workout stations, ring of fire, bench work, and Mary.

    Strong work by all in attendance!

  • Afternoon Delight 3-15-2023 – from Almonaster

    2nd Anniversary!

    PAX:

    – Strings
    – Subprime
    – Mahatma
    – Moana
    – FCOJ
    – Whopper
    – McWhopper (FNG)
    – Couch
    – Monte
    – Almonaster

    Mosey to grassy area near WWI Memorial.

    Warmup:
    SSH – 20 IC
    Arm Circles – 10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Right foot, left foot- 10 seconds each
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Mosey around the track to the first grassy area on the right past the Bridge..

    Burpees – 10 OYO
    Merkins – 20 IC
    LBC’s – 20 IC

    Mosey to the Fountain.

    Burpees – 10 OYO
    Incline Merkins – 20 IC
    Hello Dolly’s – 20 IC

    Mosey to the Golf Course Entrance.

    Burpees – 10 OYO
    Shoulder Taps – 20 IC
    Flutter Kicks – 20 IC

    Mosey to grassy area behind the Golf Hole.

    Burpees – 10 OYO
    Diamond Merkins – 20 IC
    Box Cutters – 20 IC

    Mosey to grassy area behind the Monkey Bars.

    Burpees – 10 OYO
    Lunges – 20 IC
    Russian Twists (Douille’s) – 20 IC

    Back to Flag
    Birthdays
    Anniversaries
    Announcements,
    Intentions
    Prayer

    Thanks for the Opportunity to Lead!
    Thanks,

    David Munson
    985-640-3238
    dmunson54@gmail.com