F3 New Orleans

Tag: Willie

  • It Was A Painful Morning – from Fast Tax

    Saturday, March 5, 2022
    It had been almost a year since YHC Q’d Mothership so I was rather looking forward to it…at least Friday evening. After a long night entertaining the relatives and drinking waaayyyy too much wine, I finally hit the bed sometime around 1 or 2am. Needless to say, when the alarm went off at 6:00, I knew it was going to be a very painful morning. Nevertheless, Tax Credit and I managed to get there just in time.

    After disclaimer was given, 8 Pax moseyed to the parking lot for some warmups consisting of SSH, Abe Vigodas, Nancy Kerrigans, and Hairy Rockettes. YHC’s inability to do the left side of the Nancy Kerrigans did not escape the attention/commentary of those in attendance…

    Unwilling to jump right into the highly anticipated main event, YHC kicked things off with 50 ish yards of Welsh Dragons.
    Welsh Dragons: While remaining in plank position, PAX bear crawls forward 5 yds, does 1 merkin, 1 plank jack, and tap the BACK of each shoulder 1 time. Repeat adding 1 rep to each exercise each 5 yds – bear crawl forward 5 yds, do 2 merkins, 2 plank jacks, 2 sets of back of shoulder taps… etc. We continued until we got to 10 reps each (I think), holding plank for rest of PAX to finish.

    Next bit of fun was the Indian Crab Walk Snake with a crabby wife pleaser twist at the end.
    Indian Crab Walk Snake: While lined up on your six doing LBCs, the guy in the back crabwalks to the front, weaving in and out of the PAX as he makes his way to the front where he performs two crabby wife pleaser merkins. As each PAX makes it to the front, the guy in back starts, at least in theory…It seems this proved too difficult b/c when YHC got to the front and looked back, there were at least three crabs heading his way.

    With time to spare, YHC thought Indian Rabbit Hop , sure, why not…
    Indian Rabbit Hop: PAX lines up, face down in plank position, all facing left with 2-3 feet between PAX. Last man broad-jumps over the planking PAX to the head of the line, Indian Run style. We continued cycling through until Q said stop.
    After retrieving his balls and cones, and dishing out a few penalty burpees, we headed to the Great Lawn for BATTLE FRISBURPEE.
    After a quick recap of the rules for PAX in attendance, we divvied up into teams and began to battle.

    Team 1 (black shirts): Almonaster, Tax Credit, Willie, War Eagle
    Team 2 (non-black shirts): Boo-Boo, Fast Tax, King-Kong, Mahatma

    The battle was hard fought and close…ish. Several PAX took advantage of the “last one touched” rule to strategically hit members of the opposing team that guarded too closely (mostly YHC), forcing them to stop and do 3 burpees. Almonaster learned (repeatedly) that you can be hit by the Baller even if you aren’t holding the Frisbee. Meanwhile, more than once, War Eagle’s demonstration of full-contact Frisburpee in a prior game was revisited on him and his teammates.

    Even though YHC’s referee skills maintained a fair and level playing field, Team 2’s victory was decisive with a final score of 6 to 2.

    With game over we headed to COT for name-o-rama, announcements, intentions, and prayer.
    Breakfast at Café Navarre followed for most.

    Thanks for the fellowship!
    SYITG

  • Please no more mileage – Day 2 of No Run Cajun Run – from Reluctant Yankee

    A pretty warm day. Beautiful sunrise after the beatdown.
    I had the Ash Wednesday Q.
    Pleasantly surprised to see our team effort EH of Cherry Koch aka Chicken Hawk – make it to his first beatdown. Welcome to NOLA!
    Warm Up COP – SSH, Imp Walker Squats, Merks, Dying Roaches
    Willie had a mid-workout King Cake induced MOOP – so I modified for a second to an exercise that would keep us in the area.
    Ran the OAK ALLEY with a BLIMPS by the bandstand.
    Luckily Willie (who used the women’s room!) returned quickly with both socks (right JV) and we only had 5 burpees and one lap.
    Ran to the Labyrinth
    In the maze we did:
    x 20, step ups Right, Dips, Step ups Left, Bench supported wife pleasers (plus whatever it was that Angie did – he doesn’t follow directions well) x decline merks, Bulgarian split left, shoulder taps, Bulgarian split right
    Quick Mary with Freddies, Ukraine twist, LBC, LBT, and LBO L/R (little baby obliques)

    Ran back to Shelter – shout out the Tulane frat hazing ritual – all the guys were at it working hard on ASH Wednesday

    At the shelter we repeated the same cycle of the Labyrinth. x 16
    Then we started the cycle again but just did step ups and dips x 12 but then it was time

    At the flag we did left arm and right arm plank.

    Prayed for Ukraine – prayed to better our selves with some real intent during Lent.

  • Trench Run #7 – Mardi Gras 2022 – from Reluctant Yankee

    Thoth Sunday? MidCity Sunday? Bacchus Sunday? We don’t care – we just love to run the St Charles route early on Sunday am. 2nd to last day of Run Cajun Run.
    We met at Superior Seafood – for a very crowded route run.
    Ran out the door to check on my parade gear at the neutral ground – spot was mostly intact just had some new neighbors on either side of my gear.
    A light drizzle was in effect but the temp was warm!
    Angie’s List was happy to see the same lady from last year guarding her spot in front of the restaurant. King Kong was psyched to get his first Trench Run.
    We angered a bunch of route dwellers with our display of speed – lots of Boos.
    We were joined by Almonaster a bit late – he missed the flurry of the evening texts that changed the start time from 7am to 630am. Worth noting that typically we start the trench run at 6 but this year we opted into a little late sleeping.
    We ran down to Canal.
    We ran back to Napoleon/St Charles.
    We saw the trophy and pancake guys again.
    Chiquita dropped out of the run to join 6 dudes on bikes pulling a pirate ship.
    Willie dropped out to check on his parade spot.
    A final sprint for the last two blocks made for some entertainment for the parade people.
    Nice to get out and burn off some parade beers from Saturday or premeditated for Sunday.
    Let’s hope that Thoth gets its route back next year!

  • 1 hr 15 minutes sleep and Oh No Q – from Hokie

    YHC rucked 12.1 miles and ensured The Muffalotta’s were safe along the Orpheus route last night and then accompanied them into the Convention Center until hitting the bed at 2:45 AM knowing the alarm would go off at 0400

    5 additional Pax accompanied me for Oh No… rinse & repeat

    Oh No by Hokie

    Warm up
    1 loop of “the track”
    20 seconds SSH
    Rolling Ankles
    High Knees
    Open the gate
    Close the gate
    Hula hoops
    Arm circles
    Neck rolls

    HIIT Q

    Head towards cubbies for

    The Thang

    Round 1a.
    50 SSH
    20 TEMPO Merkins
    20 TEMPO Derkins
    20 TEMPO Dips
    20 LBC’s
    20 Shoulder Taps
    SSH while waiting for the 6

    Now onto round 1b.
    50 SSH
    20 Squats
    20 L leg lunge pulses
    20 R leg lunge pulses
    20 L leg step ups
    20 R leg step ups
    SSH for 6

    Take a loop then Rinse & Repeat 1a & 1b above

    Then between rounds 2 & 3

    4 minutes of quadraphelia instead of a lap

    then Rinse & Repeat 1a & 1b above

    Then close with Lazy boys & COT

  • An Uptown Backbalst – from Tinkles

    We ran a loop with a little extra. It was Valentine’s Day.

  • Code of Ethics – 5 Principles for Auditors – from King Kong

    Today is the 2nd Friday of Accountability. 23 Pax showed up on a beautiful morning in the upper 40’s with no wind. Perfect condition to add on miles for RCR. At the same time, the PAX had no idea they will get something educational out of this workout. We started off with some stretches.

    1) to the first stop (PJ’s on Tulane Campus) – once we got there, we did some arm circles and self love. When people say “accounting,” most think of tax returns, financial accounting…. but many never thought about auditing. And this is our focus today – Audit.

    Why is auditing important? If Sandbar asks you to invest in his Left Bank company, the first thing you would ask for… his financial statements so that you can make a wise decision whether or not to invest in his delicious company. Sandbar seems like a nice guy, but how do I know his financials are accurate? How do we know he’s not inflating his revenue and net profit? If his financial statements were audited by an independent firm or accountant, you have more confident that his financial statements are free from material misstatements.

    2.) 2nd stop (field by UC) – There are 5 Code of Ethics Principles for auditors. First one is Integrity.

    Integrity – Audits are performed with diligence, honesty, and responsibility. Keeping yourself honest so that you can provide quality work for your clients and peers.

    We kept ourselves honest by doing 10 perfect form inclined merkins in cadence.

    3.) 3rd Stop (Turf Field by Tulane Garage) – While we were doing LBTs, we were discussing the 2nd principle, which is Objectivity.

    Objectivity – Auditors remain unbiased or fair in all their dealings.

    Like Angie’s said – “have to see both sides.”

    4.) 4th stop (Indian run to the top of Tulane garage) – at the top, we talked about the 3rd principle, which is Professional Competence and Due Care, while we were doing shoulder taps.

    Competence – keep up your knowledge and skill while providing service to your client. Apply due care based on the importance of tasks and on the confidence given to you by a client.

    5.) 5th stop (Indian run to the top of Loyola “mini” garage) – at the top, we brought up the 4th principle, which is Confidentiality, while we were in people’s chair position with overhead presses.

    Confidentiality – Practice discretion and protection of information when auditing. Never use audit information for personal gain or in harmful way to legitimize the interests of an audit.

    6.) 6th stop (Indian run to the top of WPM)

    7.) final stop – back to the flag to finish off with the final principle, which is Professional Behavior.

    Professional Behavior – follow the law and regulations.

    At the COT, I quizzed the PAX and see if they were paying attention on the 5 principles. Angie’s List was dialed in and aced the quiz.

    Thanks for allowing me to lead and lets keep each other accountable!!!

    SYITG

    King Kong

  • Squeaker at The Skinny – from MacGyver

    18 PAX and YHC turned up for a brisk morning at the Skinny, disclaimer was raised then we promptly moseyed over to the field across the street for a warm up –

    Side straddle hops-30
    Abe vigotas slow-10
    Imperial walkers -15
    Peter Parker’s-15
    Parker peters -15
    LBC’s-20
    Flutter kicks-25

    After the warm up we recovered and moseyed to the levee for BLIMPS, running back and forth using the power poles for progressively farther turn around points,

    After (2) 20 count breathers, the PAX moseyed over to the top of the levee for down and back Bear crawls(x2) then sets on the top of the levee

    American Hammer x10
    LBC’s X30
    merkins x20
    Flutter kicks x25
    Wife non-pleasers x10
    Penguins. X15
    Dying cockroaches x20
    All were in 2 or 4 count cadence

    Now that we were rested, we moseyed off the levee to the front of Audubon for 20x dips, and 15 setups. We then moseyed back to COT for echo count stretches, and 20 merkins to round out our morning. Count off, NoR, intentions, and a prayer. Then all the over achievers made a victory lap of Audubon for RCR.

    Somewhere towards the end, Q lost his breath and started squeaking like a pre pubescent teenage girl, but we won’t talk about that. What happens at the The Skinny, stays at The Skinny

    PS; I believe a certain PAX still owes us an explanation of what a “19 year old pleaser” is. It remains to be seen if that mystery will ever be solved……

    PPS; Also YHC can’t remember the names of 5 of the PAX who attended, sorry for that but your not forgotten. T-claps for those HIM’s

    Until next Q-

    MacGyver.

  • Frost, Icy, Misty Mountain – from Willie

    After the standard disclaimer in 24 degree (feels like temp) weather, I connected my bluetooth speaker, and hit shuffle on my F3 playlist. My standard music rules apply. Any of the PAX can declare a skip at anytime, resulting in 10 burpees for the entire PAX. There are no back to back skips, so skip wisely. The Pax moseyed across St. Charles Ave. for a warm up in Loyola’s Rosy Palm Court. Warmup exercises were in cadence:

    SSH x20, Imperial Walkers x20, Hill Billys x20, F/B ArmCircles x10, Grass Grabbers x10… After warm up we proceeded to the base of the Big Mountain.

    Once at the base of the Mountain, the PAX did Hurpees (hand release burpees) on both sides of each level of the Mountain until reaching the top. On level 3, Yanni popped up on the playlist, we had a skip, and the Pax added 10 burpees the the 5 hurpees.

    After completing Hurpee Mountain, we went down to level 6, partnered up and did a DORA 100,200,300, Squats, LBTs (1 is 1) and, Rocky Balboas (2 is 1)

    We wrapped up the workout in a circle of MARY with each PAX choosing an exercise until it was time to head back to the flag all to the sounds of Mardi Gras music.

    COT ensued…It is always a privilege to lead this group of men!

  • Lucky Bear vs Form Police – from King Kong

    Q vs Q on 1/7/2022

    Our Department had been receiving calls for months about a group of “guys” working out at 5:30 a.m in Kenner. The complaints were never about the noise or other nuisances, but they were about the form. He complained about the push ups…. (they call it “Merks or Merkins”), squats, lunges, burpees, and the list goes on. I recognized his voice every time he called. I couldn’t ignore his complaints anymore since he was so persistent and passionate about the form. As Lieutenant King Kong from the Form Police Department, I showed up on 1/7/2022 ready to hand out citations.

    Upon arrival, I noticed 13 other “guys” (they call themselves “Pax”) showed up promptly on a cold, chilly, windy morning. While I was introducing myself to the Pax and why I was there…. One of the Pax called himself “Rudy” aka Lucky Bear was challenging and questioning me like he was defending his turf.

    A Kenner Native named “Mambi” led a warm up with jumping jacks (they call it “side straddle hops”), windmills (aka “Abe Vigoda”), and a stretch named “grass grabbers.”

    I saw an opportunity to take the lead after Mambi was done with the warmups. I called out another Kenner Native – Mahatma to demonstrate the proper form of a Merkin…. then Gabrielle with squats. After the demonstrations, I led the Pax with 10 merkins, ran to the stop sign, did 10 squats, ran back. When I noticed bad forms, I blew my whistle and everyone had to do 5 burpees. We did that for about 2 rounds… then Lucky Bear interrupted me by telling the Pax to grab a “coupon”, which is a cinder block, and headed towards the levee.

    At the levee, we did something called Gorilla. With a coupon, PAX performed the following OYO without stop: 8 Curls For Girls, 8 Rows, 8 Overhead Presses, 8 Chest Presses, then drop coupon followed this up by a quick mosey over the levee and back. Rinse and repeat until Lucky Bear yelled “halt.” Afterwards, we did few rounds of king kong with the coupon up and down the levee until Lucky Bear yelled halt again.

    At this point, I’m getting tired of Lucky Bear’s nonsense… so I gathered the Pax away from the levee and redirected their focus back on form, but this time with the coupon. We did 7’s (one side with a manmaker, ran to the stop sign and did squats). About half way through, I was interrupted again by Lucky Bear. He must have loved my idea of 7’s. He instructed the Pax to do “Lucky 7’s” – 7 burpees follow with an exercise of his choice in one minute for seven minutes nonstop. I blew my whistle couple times when I noticed his bad form.

    By the end of this, Mambi had enough and halted the entire workout because the environment felt like Form Police versus Lucky Bear. The group voted that I was the winner…. didn’t even know I was in a competition. Now I was asked by the Pax to come back out to Kenner in a month and challenge someone else. They called this “Q vs Q.” I called this a sucker bet to get me out to Kenner at 5:30 a.m. Since I don’t mind getting back out here, only fitting for me to challenge the caller who filed all these complaints. He is Triple Shift.

    Side notes worth mentioning – Fracsac showed up in a Godzilla costume looking for King Kong. Willie is the one who gave me the idea to be Form Police. But the Oscar award winning acting and calling out Triple Shift…. That’s all me.

    Blessed and honored to lead a Q vs Q workout. SYITG.

    King Kong

  • WWGD – What Would Gabby Do? – from Willie

    I checked my phone one last time before going to bed Friday night, only to find Gabrielle looking for someone to take his Q at Misty Mountain in the morning. I decided to help a brutha out! I was not feeling particularly creative, so I designed the workout based on what I thought Gabby would do. We started with a warm up beneath the Oak trees in front of Tulane University… All in cadence.

    SSHx20, Arm Circles F/B x10, Imperial Walkers x20, Grass Grabbers x10
    I cant believe I forgot the Open Gates and Toy Soldiers. That was a miss on my part!

    After a mosey to the base of the Mountain. We knocked a a Route 66 of Burpees starting with one rep on the bottom, and ending with 11 at the very top, adding one rep per side per floor. Gabby loves him some Route 66!

    We then made our way down to the benches for the R/L leg power ups, incline and decline merks and dips. Chiquita very astutely pointed out that Gabby would demonstrate each exercise and give a long-winded description of each to the PAX. So i did my best Gabby impression. Judging by the laughter that ensued, the PAX thought it was a very uncanny impression of Gabby!

    We ended the Gabby experience at Rosy Palm Court with low slow squats (butts hitting the bench) in cadence x15, and Mary with each PAX leading an Ab exercise. On our mosey back to the flag, Subprime pointed out that Gabby’s shirt is waaaay tighter than mine, and we were actually headed back to the flag on time…

    We ended with COT and cawfee under the oaks in Audubon Park.