F3 New Orleans

Tag: Willie

  • Attack the Mountain

    It was a humid June morning when I arrived at the flag on Friday. After some stretching & some talking, the clock hit 5:30am, and it was time to commence the beatdown. We did a brief jog down the street and then we circled up once we got back to Loyola

    Warm Up:

    • Side straddle hops – 15 in cadence
    • Mountain Climbers – 15 in cadence
    • Grass Grabbers – 15 in cadence
    • Imperial squat walkers – 15 in cadence
    • Arm circles – 10 forward, 10 backward

    The Thang:

    After the warmup, we headed to the mountain & partnered up. Then we proceeded to do the following: Partner 1 runs to the wall & back, while Partner 2 planks & waits. When partner 1 returns, Partner 2 then runs to the wall & back, while Partner 1 planks & waits. Once Partner 2 returns, then both partners run up to the wall together & wait for the rest of the PAX to do the same. Once all the PAX arrived at the wall, I would then call out an exercise for the PAX to do on their own. Once completed, we would repeat the same sequence again & again until we reached the top of the mountain. The exercises that each partner did while waiting for the other partner to complete the run to the wall & back are:

    • Center hand plank
    • Side hand plank on right side
    • Side hand plank on left side
    • Feet 6 inches off the ground
    • Feet 12 inches off the ground
    • Feet 18 inches off the ground
    • Break (no exercise on this round while waiting for the partner to finish the back & forth run)
    • Stationary squat (tree hugger) without using the wall
    • Stationary squat with your back against the wall

    The exercises that the PAX did together when we collectively reached each wall are:

    • Seal Jacks – 20
    • Slow Squats – 20
    • Floyd Mayweathers – 40
    • Burpees – 10
    • Partner Push Ups – 15
    • Rocky Balboas – 40
    • Windmills – 15
    • Plank Jacks – 20 (2 is 1)
    • Jump Overs (one partner planks, while the other partner jumps over him) – 10

    Once we made it to the top of the mountain, we touched the last wall with our partners & then went down the steps to the bottom of the mountain. Once at the bottom, we mosey’d back to the flag for the count-off & name-o-rama. We had an FNG with us this day, and after some deliberation it was determined that he would be named Isobar. After Isobar’s name was solidified, we did the intentions & then closed with the prayer. Thanks for letting me lead, fellas; I enjoyed attacking the mountain with y’all!

  • Gnarly Tune Up

    I figured I would try something a little different. I’m pretty sure this could be the longest partner run in F3 Nola history. We need the reps though and no place like the home field to start working on some race day prep. As fortune had it all in attendance were from Team Uptown! Sorry world!

    Disclaimer and let’s stay here for a warm up.

    • SSH IC x 25
    • Windmills IC x 20
    • Forward arm circle IC x 15
    • Classic Seaman IC x 15

    Divide into two groups. 5k pace less than 9:00 and greater than 9:00. Grab a partner form the other group. You’ll see little of this guy today!

    Partner run with the running partner doing a loop around the park, approximately 1.8 miles. The at home partner will repeat BLIMPS plus 35 LBC plus 5 pull ups until their partner returns.

    Not to divulge their identity but a couple of pax killed their loop! All did well. As the groups finished there was time to catch some voluntary Mary plus some merkin ring of fire. Times up!

    Count off, namorama, FNG naming, COT. Welcome Sediment, environmental engineering, and Guts who hails from F3 Winston Salem and now calls NOLA home.

  • Birthday Kettlebell Extravaganza

    warm muggy morning in the fly. six people joined me on my 46th birthday.

    started out with light warm up leg stretches and windmills.

    then 4 rounds of the following:

    round 1

    kettlebell windmills 6 ea side

    goblet squats x23

    rows 46 ea side

    bear crawl over the hill and back

    round 2

    kb swing x46

    chest press 46 ea side

    figure 8 9 ea direction

    lunge walked over hill

    round 3

    merkin with kb in one hand 9 ea side

    side lunge 23 ea side

    thrusters 9 ea side

    walked over hill with kb held in one hand over head

    round 4

    renagade rows 9 ea side

    deadlifts x46

    plank pass 9 ea side

    farmers carry around the hill with 4 sets of 5 burpees

    next ring of fire 9 right shoulder presses as group planked then reversed and did 9 left shoulder presses as group planked

    ring of fire again 9 right wood choppers as group al gored it up then reversed 9 left wood choppers with more al gore.

    farmers carry around the hill with 4 sets of sit up to kb presses

    23 flutter kicks then farmers carry over the hill then 23 more flutter kicks over head carry back over the hill

    9 (2 as 1) kb russian twists farmers carry over the hill then 9 more russian twists

    then 2 rounds of 23 curls and 23 merkins

    2 more farmers carry laps around the hill

    46 count mission impossible

    started making up stuff toward the end thinking it was a 45 minute workout, so my apologizes for the off the cuff ending.

    count off, name-o-rama, and prayer

    thank you for letting me lead and joining me on my 46th birthday

    86

  • Respect the Mountain

    I’m out of practice. Secondary to other commitments I haven’t posted at Wolfpack proper in several months. I underestimated the stairwells, especially the stairwells in June. More on that later. The red Friday workout in honor of Sgt. Joey Bovia from Metairie was planned for the Uptowner. In a clear move of imitation/flattery I wanted to incorporate the 8 exercise for 31 reps scheme into today’s beat down at Wolfpack.

    Disclaimer and brief introduction of the Angry Wave duo of Bad Moon and Roots and we are off.

    Short mosey to the bench area in front of Loyola for our 8/31 warm up:

    • SSH
    • Imperial Walker
    • Mountain Climbers
    • Peter Parker
    • RLSU
    • LLSU
    • RL Bulgarian Split Lunges
    • LL Bulgarian Split Lunges

    Mosey to the Mountain for a quick regroup and two-column Indian run to the top.

    Assemble on the peak for Dora 1-2-3. Burpees, Merkins, Russian Twists (one is one) while the partner goes down the stairs to the ground level and back up the other stairs. The stairwell loop took longer than expected and once I got started I don’t think I ever caught my breath or got my heart rate back below 130. After me and G-spot each did two laps we still in the middle of Merkins and time was getting short. Audible to staying up top and finishing your reps together. Kudos to the Pax for busting ass on this. The time passed quickly but the intensity didn’t allow for much banter which I missed.

    Mosey back to the flag. 35 pax! Had to grab my phone as my hypoxic brain wasn’t going to remember beyond the guy to my right. Two FNGs who, based on the namorama video footage, didn’t look too beat down. Welcome Creeper (a legit actor whose credits include some NCIS (he played a rapist) and Jeepers Creepers 3) who gave a nice reminder that every moment is a gift from God (paraphrase). Welcome Uncle Rico (almost ‘Precursor to the Heisman’ or similar) who has a career in football (coaching) who during his HS QB days was backed up by Baker Mayfield. I look forward to learning more about these two gents.

    COT with special intentions for BellHop and his battle with cancer and for a friend of Roots whose son was in a serious ATV accident. A prayer of thanks for great men like Joey Bovia and all the veterans who died on D-day or elsewhere to secure our freedom. A prayer of thanks for the strength we get from each other. Amen.

    Thanks for the opportunity to lead!

  • Question the Q, Burpees for U!

    22 Pax gathered together at the mothership for a bootcamp style workout. Jesus Juice AKA “the best Q” began with a warmup under the Atrium. It started out stellar in my opinion but others may have had an issue with my counting! Strike 1, don’t question the Q!

    20 each of:

    Side Straddle Hops

    Hill Billy

    Grass Grabbers

    Arm Circles

    Peter Parker

    Parker Peter

    The 2pax split into 2 Pax for an Indian run around Noma, down Lelong drive to Wisner, and then to the blocks. We stayed together as 2 Pax with no man left behind!

    We each grab a block and lined up for:

    15 Overhead Squats Press

    Lunge

    15 Right hand Merkins

    Lunge

    15 Curls

    Lunge

    15 Left Hand Merkins

    Lunge

    10 Overhead Squats Press

    Lunge

    10 Right hand Merkins

    Lunge

    10 Curls

    Lunge

    10 Left hand Merkins

    Lunge

    5 Overhead Squats Press

    Lunge

    5 right hand Merkins

    Lunge

    5 Curls

    Lunge

    5 left hand Merkins

    Upon completion we then circled up for:

    20 side bends on each side

    20 triceps extensions

    During the workout there were more questioning of the Q so this was Strike 2! The new rule was about to get introduced: ’ “Question the Q, 5 Burpees for U!” (thanks #yamomandthem)

    We returned the blocked and moseyed to the Great Lawn for some Merry AND then Strike 3 occurred! #FRACSAC penalty Burpees!

    20 second levels. 3 levels

    20 Little baby crunches

    20 Dying coackaroach

    20 Penquins

    20 American Hammer

    1:30 Side Plank (Right Side)

    1:30 Side Plank (Right Side)

    We then gathered around the flag where we had 2 minutes to spare and #Hawgcycle insisted he got his monies worth so we all did 10 Merkins then #walleye lead us in some stretching.

    Thank you all for being there for my VQ and I look forward to many more penalty burpees! – Jesus Juice

  • Ran Back Mountain

    39 PAX met up on the last day of May, which was hot and humid. It was also the last day of the ISI challenge, and maybe that’s why we have close to 40 PAX. YHC couldn’t believe there were no FNGs with that many people. At 5:30, YHC gave his standard disclaimer and off went the PAX.

    Warm-ups

    Short mosey to the palm trees on Loyola campus and did the following in cadence:

    Windmills x 10

    Forward Arm Circles x 10

    Backward Arm Cirlces x 10

    SSHs x 20

    Hill Billies x 20

    MC x 20

    Burpees x 10 OYO (few mumblechatter to start off the day)

    PAX then moseyed to the bottom of the WPM. All PAX ran up the entire mountain backwards, but stopped at each flat level and did the following exercises:

    1. 20 x slow merkins IC
    2. 25 x LBCs IC
    3. 20 x Burpees OYO (a lot of mumblechatter here)
    4. 20 x Leg Raises IC
    5. 25 x King Kong Shoulder Taps IC (2 = 1)
    6. Fans’ favorite 20 x Burpees OYO (even more mumblechatter)
    7. 20 x Imperial Walkers IC (2 = 1)
    8. 20 x Plank Jacks IC
    9. 20 x Hello Dolly IC
    10. 10 x Burpees OYO (heard some sarcastic comments about only 10 burpees)

    At the top of the WPM, PAX enjoyed the view of the sunrise over the Superdome and Downtown NOLA for few seconds…. then a Round of Mary with the help of the PAX

    King Kong – Dying Cockroach x 20 IC

    Screw Top – Protractor for few minutes (seems forever)

    Kuch – Low Country Crabs x 20 IC

    Jesus Juice – American Hammers x 20 IC

    Yo Mama’N’Dem – WWII Sit Ups x 20

    Jesus Juice yelled out “why are you picking on the Lakeview folks?” YHC was just showing appreciation that these guys are consistently driving from LV to Uptown for a beatdown.

    Moseyed back to the flag at 6:15 a.m. A lot of mumblechatter about the burpees this morning, but we ended up with 60 burpees. We all got stronger today.

    COT

    Count-O-Rama 39 PAX, Name-O-Rama, announcements, intentions. We prayed for safe travels during the summer. We also prayed for Da Parish’s Cousin for a successful treatment at MD Anderson. We are thankful for our health and our ability to workout with each other on a regular basis. Thank You all again for the opportunity to lead. SYITG

    King Kong

  • A No-Fluff Blast (it’s 5 pm on Friday)

    Warm Up:

    • SSH x 25
    • Loooow Slooows x 10
    • Peter Parkers x 25
    • Arm Circles x 10 (forward, then back)

    Mosey to the base of The Mountain

    • PAX split in two groups, each one running up the stairs to the 4th level of the garage
      • Burpees x 20
    • Back down to the base of The Mountain
      • Windshield Wipers x 20
    • Up to the 4th level again
      • Jumping Lunges x 20

    Remaining on the 4th level

    • Jack Webb – up to an 11 count Merkin

    Mosey to peak of The Mountain

    • Dora 1-2-3
      • First exercise was actually a wall sit – each PAX completed 2 rounds before moving to next round
      • 200 x LBC’s
      • 300 x Monkey Humpers

    Remaining at the peak to enjoy the view

    • Dying Cockroach x 25
    • Box Cutters x 10 – then, reverse the box x 10
    • Leg Raises x 20

    Mosey to Flag

    • Count off
    • Name-o-rama
    • Ball of man

    Thanks for a solid showing.

  • 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! 

  • Waxing Angie’s List

    Beautiful AM at the FLY. Started with a debate about the launch point for the beatdown. Riverview vs the Hill. For now the Hill wins but I see Angie’s point. The riverview is nice.

    We circled up. I allowed for quite a bit of Mumblechatter today because I really wanted to focus on form and discuss form variations as we start this new AO with Kettlebells.

    We started with some warmup around the body, under the legs and hand tosses.

    Then we did a circuit x 3

    8 Halos IC
    10 Goblet Squats IC, 8 Overhead Presses IC each side, 15 Swings OYO, 8 Bend over Rows IC each side, and 10 Lunge Each Side IC
    Each lap of the circuit we got faster

    Tclaps to Triple Shift for really teaching us about our form options and variations.

    There were some definite gawkers driving by us – and they were looking. Perhaps at Angie List’s hairy arms? Lots discussion of waxing Angie or Angie checking out Triple Shift.

    After the circuit we did 6 min of Mary

    Low Country Crab – Me, Big Boi Pleasers – TShift, Russian Twist – ILUman Angie – LBCs Jingle – Dying Roach Willie – Penguins, King Kong – Hello Dolly

    Then we closed with a circle of trust.

    I am excited about this AO – I hope it takes off!

  • Birthday Q – “FORTY” – “one”

    YHC always gets excited on the days he Q. YHC is very thankful to lead his very first Birthday workout on a beautiful morning. 25 PAX were there to spend this special day with YHC. Usually, YHC sees familiar faces on a WPM Friday, but YHC noticed a few Non-Uptowners traveling to this AO. YHC is very appreciative of the support, including Hokie Pokey’s WPM debut, Mahatma, Bogey, and Jesus Juice. Sandbar made YHC aware of a FNG, later named BugBites. YHC gave his standard disclaimer and off we went!!!

    Warm-ups

    Short mosey to the base of the WPM and did the following in cadence:

    Grass Grabbers x 10

    Windmills x 10

    SSHs x 20

    Self Love x 10

    Mountain Climbers x 20

    The WPM

    Starting at the base (first ramp) of the WPM:

    1.) Partner up. Dora with 300 SSHs. While one PAX was performing the SSHs, the other PAX was running up and down the ramp. Flap Jack until the team finished 300 SSHs.

    2.) Now at the base of the 2nd ramp. Picked a different partner. Dora with 250 King Kong Shoulder Taps. While one PAX was in the plank position doing the shoulder taps, the other PAX was running backwards up the ramp and down. Flap Jack until the team finished 250 shoulder taps.

    3.) Ran through the flat level. However, stopped at each beam (10 per level), and did a burpee with a jump touching the above beam. All the way until the PAX got to the base of the 3rd ramp. Picked another different partner. Dora with 200 LBCs.

    4.) Ran through the flat level. However, stopped at each beam again (10 per level) and did a burpee with a jump touching the above beam. All the way until the PAX got to the base of the 4th ramp. Picked a different partner. While one PAX was lunge walking up the ramp, the other PAX was running backwards up the ramp. Once at the top of the ramp, ran back down the ramp and tagged his partner. Flap Jack. Now the other PAX continued to do the lunge walk where the first PAX left off. Complete the task until the team lunge walked all the way to the top of the ramp.

    5.) Ran through the flat level. However, stopped at each beam again (10 per level) and did a burpee with a jump touching the above beam. All the way until the PAX got to the base of the 5th ramp. Picked a different partner.

    HIIT (High Intensity Interval Training) Race

    YHC stressed this as a team race. While one PAX was resting and waiting at the base of the ramp, the other PAX was sprinting up the ramp, did 5 Hand-Release Burpees (Hurpees), and sprint back down. Tag your partner and flap jack. YHC stressed to each PAX to give it all on their sprint because each will get a chance to rest in between. Rinse and repeat 4 rounds for each PAX (total of 8 rounds for the team). T-claps to Mahatma & Saban, GSpot & Douille, and Flaming Lips & Quincy for finishing 1st, 2nd, and 3rd, respectively.

    Circled up for a quick Round of Mary:

    Hello Dolly x 20 IC

    Dying Cockroach x 20 IC

    Ran down the stairs back to flag and finished at about 6:17 a.m.

    COT

    Count-O-Rama 25PAX, Name-O-Rama, announcements, intentions. One FNG from Florida. He owns a franchise dealing with mosquito control. Therefore, he was named BugBites. Today we celebrate Peppa’s retirement from the Navy. He has flown F18s for the past 20 years. Thank You for your service and we couldn’t be happier that you and your family moved to NOLA and are a part of this great F3 Nola cult. Thank You all again for the opportunity to lead. Always a pleasure and honor to workout with the PAX. Thank you for all the birthday wishes. SYITG

    “FORTY” – “one”

    King Kong