F3 New Orleans

Tag: Willie

  • 6 Year Anniversary (10-14-2020) – The Birdcage

    Woke up early to this beautiful, cool, dry morning to setup the field in front of Audubon Zoo with our F3 flags. Then I moseyed to our usual Birdcage COT spot to meet up with 45 other PAX to celebrate F3Nola’s 6 year anniversary. Before the disclaimer, I told the PAX that this is our actual anniversary date, and The Birdcage was our very first weekday AO. We then headed over to the field in front of Audubon Zoo with our warmup exercises in cadence. To honor our 6 year anniversary, we started the day with 6 burpees OYO.

    1.) SSHs x 20

    2.) Windmills x 10

    3.) Self Love x 10

    4.) Imperial Walkers x 20

    5.) Peter Parker, Parker Peter, MCs x 15

    We divided the PAX in 2 groups in the middle of the field. One group was facing the Zoo while the other was facing Magazine Street. Each group had their own marker to reach to (which was about 50 feet away).

    Round 1 – moseyed to the marker and did 10 hand release merkins. Then moseyed back to the middle of the field and went back out to marker to do 15 hand release merkins. Then moseyed back to the middle of the field and went back to the marker to finish off with 20 hand release merkins. Then converged back to the middle of the field to wait for the Six (SSHs until the Six was done).

    Round 2 – similar routine as round 1 except we did 10, 15, and 20 big boy situps.

    Round 3 – similar to round 1 except we did 10, 15, and 20 jump lunges. Also, instead of running, we were side hopping.

    Round 4 – similar to round 1 except we did 10, 15, and 20 leg raises.

    Round 5 – similar to round 3 except we did 10, 15, and 20 squats.

    Round 6 – similar to round 1 except we bear crawled to the marker and moseyed back to the middle of the field with 20, 40, and 60 overhead air presses in between.

    Round 7 – similar to round 6 except we bunny hopped to the marker and moseyed back to the middle of the field with 5, 10, and 15 burpees in between.

    At some point during the workout, we saw a shooting star with a crescent moon in the backgound.

    Round of Mary

    We did the following in cadence:

    1.) American Hammers x 20

    2.) LBCs x 20

    3.) Hello Dolly x 20

    4.) Low Country Crabs x 10 (Yankee’s lead)

    5.) Dying Cockroach x 20 (Hawgcycle’s lead)

    COT

    We finished the beatdown with COT. Announcements and prayers. Someone mentioned Bogey is buying for everyone who shows up at the Deutsches Haus tonight. We thank Sky Q for giving us the strength everyday so that we can do this on a regular basis. Always grateful to be out in the AM with the PAX and hopeful for many years of this.

    Few of us had some F2 coffee at PJ’s on Magazine. Always entertaining conversations with the PAX. SYITG

  • Gettin’ that Bruce Pack (WPM 2020-10-08)

    Another fine day at the mountain with 22 PAX: Bieber, Angie’s List, Peppa, 86, Squeal, Apostle, Tube Steak, Seaman, Gabrielle, Hawgcycle, NipTuck, Landing Strip, Moana, Bones, Mr. Peabody, Brushburn, Willie, Tinkles, El Wire, Flaming Lips, Bad Moon, Catfish (Q).

    Took a brief mosey around the block and circled up on the usual lawn for a warmup – SSH, Goofballs, Peter Parker, Mountain Climbers, Parker Peters, and Imperial Walkers. Moseyed over to the base of the mountain.

    First Level – Did some Nickels and Dimes with 5 low jump squats, 10 bonnies (2 is 1), and SSH waiting for the end of the minute. 5 rounds, then ran up to level 3, forwards on the flats, backwards up the inclines. Plank jacks waiting for the six.

    Third Level – Did a round of Bruce Lee – American Hammer, Leg Raises, LBCs, Penguins, Crunchy Frog, 100s. 30 Reps for all cadence exercises (everything except 100s). Ran up to level 5, forwards on the flats, backwards up the inclines.

    Fifth Level – Nickels and Dimes again with 5 Burpees, 10 hand-release Merkins, and Shoulder Taps waiting for the minute. Did 3 rounds, then ran to the top, forwards on the flats, backwards up the inclines.

    The Top – Monkey Humpers for the peak. Back down the stairs to the base, then to the flag. 7 burpees OYO for the finish. COT, Coffeeteria @ PJ’s.

    Always a pleasure at the mountain, and glad to finally get a set of Bruce Lees in!

  • Ponder the Justifier

    Rolling in hot, time to go for the Fatty. Warm Up:

    • SSHs 20xIC
    • Imperial Walkers 20xIC
    • Low Slow Squats 20xIC (then without break 20-second hold)
    • Self-Love 20 OYO

    Burpeeplazooza: Every minute on the minute (EMOM): 15 burpees, then 14, then 13, then 12, then 11, then 10. For a total of 75.

    Mucho Chesto:

    • 20 Regular Merkins
    • 15 Diamond Merkins
    • 15 Wide Merkins
    • 10 Right Back Merkins
    • 10 Left Back Merkins

    Core core:

    • 20xIC Pondering the Justifiers (LBCs with hold for counts 1-3)
    • 20xIC Dying Cockroach
    • 20xIC Russian Twist
    • 20xIC Crunchy Frog

    Mosey to the track and back around to the shelter for the Leg O Rama:

    • 20 Right Leg Step Ups
    • 20 Dips
    • 20 Left Leg Step Ups
    • 20 Incline Merkins
    • 20 Right Leg Power Ups
    • 20 Decline Shoulder Taps
    • 20 Left Left Power Ups
    • 1 minute of wall sit
    • 5 Box Jumps

    Circle of Mary

    • T, Y and Ws – 20xIC each
    • Superman to Boat with 20-second hold for each– 4x
    • Dr Ws – 20xIC
    • Hello Dollys – 20xIC
    • Flutter Kicks – 20xIC

    Close out with 10 burpees. Then Count Off, Name O Rama, Announcements, Intentions and COT. Thanks, Dude. It’s sweaty out there, stay hydrated.

  • Last Mothership Before COVID-19 Changes Everything

    Back in January, I have already heard about the Coronavirus because of my family living in Hong Kong. My father, who is still currently stuck in Hong Kong due to the travel restriction, had informed me how bad this thing is and how many people had already died in China. I knew it was somewhat serious, but I never expect it to be THIS bad where it will affect everyone of us for a very long time. Particularly, I remember my parents were in Hong Kong when SARs broke out in 2003. Because Hong Kong did a great job containing SARs, I never thought a similar highly contagious respiratory infection would hit us all the way to NOLA.

    Before City and Statewide stay-at-home mandate, we get a chance for one last Saturday beatdown. 20 PAX showed up on a beautiful morning. I gave my standard disclaimer and off we went!

    We started off with a lap around the great lawn and back to the Peristyle for our warmups in cadence:

    SSHs x 20

    Forward & Backward Arm Circles x 10 each

    Windmills x 10

    Grassgrabber x 10

    Hill Billies x 20

    Peter Parker x 15

    Mountain Climbers x 15

    Parker Peter x 15

    Part 1

    Picked a column at the Peristyle. In plank position, each Pax did hands on the wall x 20. Then did 20 right leg step ups. Then back to a column and did another 20 hands on the wall in plank position. Then back to the bench to finish with 20 left leg step ups.

    Part 2

    Walked across the street to the Great Lawn. We were using palm trees on the right as our markers. At the first tree, we started off with 1 lunge (Two is One). At the second tree, we did 2 lunges (Two is One), at the third tree, ….. all the way to the eighth tree. Then sprinted back to the very first tree and planked / waited for the Six. Then we added another layer of exercise. At the first tree, we started off with 1 lunge (Two is One) and 1 big boy sit-up. At the second tree, we did 2 lunges (Two is one) and 2 big boy sit-ups. At the third tree…. all the way to the eighth tree then sprinted back to the beginning and waited for the Six again. Final layer of exercise we added on was everyone’s favorite: burpees. At the first tree, we did 1 lunge, 1 big boy sit-up, and 1 burpee….. all the way to the eighth tree again. So in total, each PAX ponied up 108 lunges (2 is 1), 72 big boy sit-ups, and 36 burpees.

    Part 3

    We moseyed to the fountain in front of NOMA. We picked a partner and did DORA 1, 2, 3. The exercises were 100 leg raises, 200 inclined merkins, and 300 LBCs. While one pax was doing the exercise, the other partner was burpee broad-jumping towards NOMA on the flat surface and bunny hopped on the steps. Then ran back to flapjack with the partner.

    We ran back to the flag for COT. We went overtime by a minute or so. At every COT, I always mention how grateful I am able to do this with the PAX on a regular basis. F3 is a big part of my life. I do this 4 to 5 times a week. I enjoy the F2 part the most. We had our last Cafe Navarre breakfast together. Now, I still workout with few PAX in a smaller group and keeping our social distance. I’ve been running into other smaller F3 groups here and there in the gloom. I cannot wait till we can all get back together with 30 plus PAX at the WPM, Mothership, Rock City, The Skinny, Chamber of Horrors, 610 Stomps, Tsunami, The Birdcage, Foundry, Popeyes, Okwata, Stiffler’s Mom, Master Melvin, Wally Run, Uptowner, Sweaty Bells, and Renaissance. Until then, stay safe!

    King Kong

  • Backb-LAST

    Who knew when we posted Monday AM that would be the last Skinny for awhile? Not me. I texted Hawg on Sunday night to make sure we were good still fighting the good fight and I felt reassured. Monday’s beatdown was healthy socially, mentally and physically. We kept our distance. We got the work in. By Monday night group sizing had been reduced to 10 or less. Some saying that the family unit was big enough-shouldn’t get any bigger than that. Monday night at 730. Hawg called me again and this time we both knew that we had to shut it down. F3 sites around the Nation were shutting down -so that we can do the right thing and be good citizens. PRactice what we preach and live 3rd. So we now have a F3 hiatus. So for now and for Uptown NOLA this is the Last Backb-LAST. Until we can gloom again.

    El Wire was the Q – Wire and Jingle Vader are technologically challenged – I wanted to record this last workout for posterity – so I will pen El Wire’s Q.

    Circle UP-

    Jack OFF – ssh x 20, seal jack, plank jacks, smurf jacks x 20

    Then we mosey’d to the bandstand/oak alley.

    At the alley. We had a MERK station by bandstand – run to row bars and do Burpees, run along the track to pull ups for VUPS then run through parking lot to the tables and do DIPS. We started round one with 10, round 2 with 15, round 3 with 20, round 4 with 20, backdown to 15, and then we finished before we could continue the cycle.

    Nice Q El Wire – thanks for stepping up. Fingers crossed that when Covid-19 is done that you will finally start writing some BBS.

  • Birdcage and the labrynth

    Man I am writing this on 3/15 but the innocence of 3/4 seems so long ago – so pre-corona. That was good times.

    I had a big PAX for this beatdown.

    Ran us over the field in front of the zoo.

    At the zoo – we did the normal warmup – SSH x 20, Imp Walker squats x 20, merks x 20, and Mtn climbers x 20.

    Ran to the audubon park – we did a circle of core. All abs.

    Peter Parkers, Parker Peters, Mat Jumps, walking plank and some monkey humpers.

    Ran to the soccer field. Lined up and did some cardio sprints.

    Sprints, jogs, grape vine, high knees, butt kicks, walking dead, etc.

    Ran to the labyrnth – long run with ping pong back to the 6.

    At the labyrnth did some bench work! Dips, step ups bulgarian splits.

    Back to the flag for some Plank o Rama

  • No touch NOLA is back

    OK so I started today wanting to build a workout in honor of Roots – who began our WPM AO. It was our 3rd workout and it continues to be a fan favorite. We welcomed back Amnesty who posted hoping to be led by Roots but got stuck with me. We also welcomed a FNG from Oregon – a law school buddy of Moana who we names Quarantine. No touching on the beatdown – so its like the old days for us.

    Beatdown got straight to work at the MTN.

    Did a circle with SSH, Imp Walker Squats, Dying Roaches and Mtn Climbers x 20IC

    Then we ran to the base of the MTN.

    At the base: there was a chalk instruction for each floor in mulitples of 13 for Friday the 13th.

    26 Lunges – 2nd, 39 plank jacks, – 3rd floor 52 monkey humpers, – 4th floor

    We did 13 hand release merks at the top of each ramp

    At the 4th floor we did some wall sits, some wall climbs (dirty dates or something) and then some wall walk ups

    Back to the ramps and we did 26 – shoulder taps and 39 – Russian Twist, and 52 – Monkey Humpers. More wall sits at the top. We also did 20 Flutter KIX in cadence.

    At the top of the MTN – we went back down the stairs and ran up LIL WPM.

    Here we had 4 exercises: LBCs, LBTs , Freddies, and Bird Dogs.

    One partner did exercise while the other went down the stairs and back up.

    Ran back to Audubon Park via the benches – at the benches we did dips x 30 OYO.

    Then we ran back to the FLAG. Arrived at 615am. Done.

    COVID – 19 prep starts after this beatdown.

  • Catfish Semi-Challenge (Mothership 2020-03-07)

    Nice chilly spring Mothership with 18 PAX in attendance: iHeart, Hokie Pokie, Tool, Angie’s List, Landing Strip, Jingle Vader, Triple Shift, Gabrielle, Willie, Squeal, Douille, King Kong, Two Yutes, Beignet, Belloq, Blowout, War Eagle, Catfish (Q).

    Started at the peristyle with Abe Vigoda, Grass Grabbers, and Side Straddle Hop. On to our faces with Peter Parkers, Plank Jacks, Parker Peters, and Mountain climbers. Finished out the warmup with some 8-count bodybuilders.

    Moved to the Great Lawn and partnered up for B.O.M.V.S. (combined 50 burpees, 100 overhead claps, 150 merkins, 200 V-ups, and 250 squats). Once completed, moved to the southeast end of the lawn for some Mary while waiting for the six (got in some LBCs and dying roaches).

    After a quick 10 count and a quick side straddle hop, moved to the base (south end) of the field, then did a quick throwback round to September 2019 Iron PAX Challenge – hop a tree length, 10 burpees, 10 bonnie blairs, 10 big boy situps, rinse and repeat 3x. Did plank jacks waiting for the six.

    Once we got to the end, split into two circles for some rings of fire. First ring was monkey humpers (2 rounds, hold the position between rounds), next ring was al gore position with bonnie blairs.

    After the rings, moved on to one of the Q’s personal favorites – Jack Webb. Got up to 13 today, not too shabby.

    Returned to the peristyle for calf raises and 8-counts to finish up.

    Great day, great workout. Thanks to all what participated!

  • Look Dad! Is that a squirrel? No son, that is a Monkey Humper!

    When I rolled up on Mothership Saturday morning, and everyone was staring at me, I was a little concerned that I had forgotten something, and I had, it was my Q!!! Lucky for me I always have a few workouts in my back pocket! 

    After the standard disclaimer and a short mosey to the great lawn, the warm up commenced, all in cadence:

    SSHx20, Grass Grabbbersx15, Self Lovex15, Mountain Climbersx20, Peter Parkersx20

    The pax relocated to the the front of NOMA for the next block of exercises, which was a short DORA 50, 100, 150 with the exercises being merkins, plank jacks, and monkey humpers, while the partner ran to the electrical box in the neutral ground in front of NOMA and back. Right as I said Monkey Humpers, Vagabon decided to give us all a scare as he hit the deck and was out for about 30 seconds. Hawg and Fracsac were on the phone with EMS, and within 10 minutes EMS was on the scene checking Vagabon’s vitals. Word to the wise, if you have the Q either have your phone, or as part of the disclaimer,  make sure one of the Pax has one handy. Vagabon’s vitals checked out, and Hawg facilitated getting him home. Thank you Hawgcycle! 

    While waiting on EMS to examine Vagabon, the pax did the following in cadence around the fountain:

    Right/Left leg step upsx 20 with Dips in between x 20

    Incline Merksx20 followed by more Dips x10

    At the conclusion of the last set of dips the Pax gathered in front of NOMA for Monkey humpersx10 in cadence.

    Then 11’s commenced with burpees and squats followed by more Monkey Humpers x10 in cadence on the very top step of the fountain. It was weird seeing your reflection in the pond, it must have been cleaned recently.

    The Pax then mosyed to the foundry, split into three groups and did the following: Pull ups x10 (pull ups were the count), LBTs, merkins. After we rotated through all three sets, the pax found something to stand on, and we did core engaged monkey humpers x 10 in cadence. 

    We then mosyed back to the flag, did some light stretching, and had count off, nameorama, and prayer. Seriously guys, please stay vigilant with your physicals. I’m far from perfect, but I have scheduled an appointment with my primary care physician, for a physical, which is 2 years overdue! I was lulled into the mindset of, hey I’m doing F3 on a regular basis, so I have to be healthy right? I hope the answer is yes, but I need to know for sure…

  • Foggy fog

    Hey, YHC can’t remember jack from three weeks ago, so this is a guess. But he does remember it was foggy and dizzly.

    Begin with some SSHs, Low Slow Squats and other stretches of some variety or another.

    Suicide by lamp post: bearcrawl to a light, then do something (shoulder press?), mosey back; bearcrawl to second light, etc.; for eleven lights.

    Under the canopy for some leg work on the benches: 15 left leg step ups with kettlebells, 15 dips, 15 right leg step ups with kettlebells, 15 derkins, 5 box jumps; rinse and repeat with 10 and finish with 5 box jumps; rinse and release all with 5.

    Crawl back by the lamp posts: bear crawl with 5 crouching lawn mower starts with left hand and then 5 with right; bear crawl to next lamp for 10 and 10; then to next for 15 and 15; etc. for eleven lamp posts.

    Cross the road to close with a quick Circle of Mary or something or other. YHC apologizes for his fogginess: he should have posted this weeks ago. JV