Desperate to burn some king cake and booze, I decided to Q on ASH Wednesday so that I could beginning the healing process and recovery post-Mardi Gras. I wanted to start things off right with a nice little beatdown to get the ball rolling the right direction.
IT was a very cold 37 degrees and windy to start. I like to remind myself that they have 0 degree beatdowns in Pennsylvania and Minnesota but it doesn’t make me warm up.
We started off with a quick mosey over by the zoo. At the zoo we did a basic circle of pain warm up: SSH x 20, Reg Squats, x 20, Merks x 15, Mtn Climbers x 20, Peter Parkers x 20 On the way to this COP we lost GSpot- Nature calls when nature calls. We also gained 9 lives – meow!
Then we mosey’d to Audubon Statue. Here we did 20 Dips – did a lap, 20 dips did a lap, and 20 dips and did a lap. So 20-20-20.
After that we mosey’d up to the riverview at the FLY. Here there was all kinds of wildlife in the river. Probably a nutria. Angie’s swears it was a beaver. or a river otter or an eel or a snake.
At the river we did a ring of fire. Merks and bear crawls.
Then we did a mosey over the hill. At the hill Mariah was 100% sure he saw a fox but as we approached it was evident that it was NOT a fox but rather a cat. A huge cat but a cat. Not a jaguar.
At the hill we did 20 hillbillies and then 19 low country crabs – 18-17-16-15-14-13-12-11. Evens were hillbillies and odds were crabs.
Then we did a long MOSEY to Nip/Tuck’s pimp station. Guys did a BLIMPS and wait for the 6. Once the 6 arrived we all waited in plank while each PAX did pullups AMRAMP.
After we got through the entire PAX we mosey’d back to the flag – we had an extra minute for a mission impossible plank.
Yes, yes, YHC recognizes that Mardi Gras festivities started several weeks ago now (Hail Chewbacchus!), but it really starts in earnest today, Wednesday, with Nyx and Druids (geaux F3 Druids!). Why don’t we get some work in so we don’t feel so guilty with what we are going to do to our bodies in the next week? Oh, and we do need to get just a few more miles for RRR (looking at you F3 NOLA HNJ). With a short disclaimer, off we go!
Mosey to track form 2
columns:
March to High Kicks
till Q yells Halt then
IW I/C X15
March to Butt Kicks
till Q yells Halt then
Forward Arm Circles I/C X10 Reverse Arm Circles I/C X10
High Kicks (aka Supreme Leader’s aka Kim Jong-Un’s aka Un’s till Q yells Halt then)
Hillbillies I/C X15
Open Gates till Q
yells Halt then
Self Love I/C X10
All of the above were done in columns.
Mosey in Columns to
Row Workout station for:
4 station-workout
10 burpees is count
Plank Jacks
Rows
Peter Parkers
Cycle through until PAX completes all stations.
Indian Run to Fountain (watch out for ducks crossing) for:
Incline Merks I/C X15
SL Stand Ups LL Up I/C X8
Dips I/C X15
Decline Merks I/C X15
Dips I/C X15
SL Stand Ups RL UP I/C X8
Indian Run to Middle
Green for Jack Webbs I/C X11 (1 extra for Catfish)
Back to track for Indian Run to Pull-Up Station
10 Count Pull Ups
10 Pull Ups is count
Jump Squats
LBC’s
SSH’s
Cycle through until PAX completes all stations.
Indian Run to Shelter
RL Step Ups I/C X10
LL Step Ups I/C X10
Mosey around horseshoe back to flag.
Count-Off, Name-o-rama, Announcements (lots of Mardi Gras-themed workouts coming up, Endymion Run, Death Star Trench Run on St. Charles on Sunday, Tsunami/Rex Run on Mardi Gras day), and Prayer.
Thanks PAX for letting me lead. Have a safe and happy Mardi Gras!
With Run Ranger Run in full effect, and with the split of the Mother Ship Saturday workout into two Pax’s, Hokie Pokey thought it would be good to get some running in between exercises.
Warm up started with a run to the railroad tracks and back with folks circling back to the six until we were ready to gather.
10 baby are circles forward
10 baby arm circles backwards
10 big arm circles forward
10 big arm circles backward
Right leg lunge forward with clockwise and counter clockwise trunk stretch.
Left leg lunge forward with clockwise and counter clockwise trunk stretch.
Another run to the tracks and back with leaders getting extra running in by circling back to the six.
1st exercise ~ “A” ~ Ascending testicles with balls to the columns and hold for 1 minute, down for 30 seconds, back up for a 2nd minute, back down for 30 seconds and back up for a 3rd minute… followed by … Another run to the tracks and back with leaders getting extra running in by circling back to the six.
2nd exercise ~ “B” ~ Burpee’s on the law suicide style… 1st tree and back for one burpee; 2nd tree and back for 2 burpee’s; 3rd tree and back for 3 burpee’s… the last, 10th, tree and back for 10 burpee’s. For our fitter men, they could box jump while the rest of the Pax wrapped up. This was followed by … Another run to the tracks and back with leaders getting extra running in by circling back to the six.
3rd exercise ~ “C” ~ Chillcuts (Dancing Style) ~ Elbow planks with right leg up for one minute, then back to rest in the elbow plank position for 30 seconds and left leg up for one minute. This was followed by … Another run to the tracks and back with leaders getting extra running in by circling back to the six.
4th exercise ~ “D” ~ Diamonds ~ Diamond Merkins ~ AMRAP style ~ as many as possible in 60 seconds followed by 30 seconds rest… 5 times … followed by Another run to the tracks and back with leaders getting extra running in by circling back to the six.
5th, and last “exercise” ~ “E” ~ Elevator ~ with 10 squats, 20 jump squats, 30 second Al Gore, 40 Front Lunges and 50 back lunges.
We mosey’d back to the flag and heard we logged 3.6 miles as we counted off to 25. No FNG’s.
Thank you for the opportunity to workout with such a great group of guys! I admire you all and appreciate you pushing me!
YHC scoped out the AO the day before his Q. Glad he did. He noticed all the blocks hidden behind the Fountain of Youth were gone!!! Not sure who took them. Could it be Valerio, the killer Jaguar??? Could it be a Pax from Metry or Lakeview? With the blocks gone, YHC had to come up with another plan. 23 PAX managed to meet up on a moist, wet, humid, warm Wednesday morning in the middle of Feb. At 5:30, YHC gave his standard disclaimer and off the PAX.
Warm-ups
Moseyed to the band stand and did the following in cadence:
SSHs x 20
Windmills x 10
Grass Grabber x 10
Imperial Walkers x 20
Then an easy mosey to the track within the Oak Alley and back to the Band Stand.
The Thang
Starting off behind the Band Stand surrounded by duck droppings, each Pax did the following:
Round 1 – Rocky Balboa x 50 IC, climbed over the stage to the other side, slow Merkins x 10 IC, moseyed to the next light post within the Oak Alley with Plank Jacks x 20 IC, moseyed to the next light post with Peter Parkers x 20 IC, moseyed to the track with 10 burpees OYO. Moseyed on the track to the parking lot to the shelter then to the back of the Band Stand. (YHC originally wanted to stop by the Shelter to do exercises but was scared off by the Yoga ladies). YHC had to call an audible.
Round 2 – Rocky Balboa x 40 IC, climbed over the stage to the other side, LBCs x 20 IC, bear crawled to the 2nd light post within the Oak Alley, Mountain Climber x 20 IC, moseyed to the track with 10 burpees OYO. Moseyed on the track to the parking lot then to the back of the Band Stand. (Yoga ladies were still at the shelter).
Round 3 – Rocky Balboa x 30 IC, climbed over the stage to the other side. Burpees broad jump to the first light post. Then side hopped (switched sides halfway) toward the track. Then 10 burpees OYO. Moseyed on the track to the parking lot to the SHELTER!!!! Yoga ladies were gone by 6:05 a.m.
Round of Mary & More
Pax picked a spot on the benches at the Shelter and did the following in cadence:
Slow Dips x 15
Slow Derkins x 10
Box Jumps x 20
Dying Cockroach x 20
Hello Dolly x 20
Penguins x 20
Flutter Kicks x 20
Right Leg Step Up x 20
Left Leg Step Up x 20
Then moseyed through Oak Alley back to the Flag at 6:16 a.m.
COT
Count-O-Rama 23PAX, Name-O-Rama, announcements, intentions. We prayed for a safe Mardi Gras season. Thank You all again for the opportunity to lead. The Pax motivates me everyday to push harder than I would ever do on my own. SYITG
It was a cold, wet and windy morning at The Skinny. I broke my own rule of long-sleeve shirt when the temp is below 57. At 56 with some strong wind and light drizzle, I immediately regretted my short sleeves. Being the wuss that I am, we started under the pavilion with a warm-up and nine rounds of tabata. Russian twists, squat jumps and Peter Parkers got our blood flowing and let the drizzle die down. We may have annoyed a couple of ladies on yoga mats, but nobody farted, so it was a win overall. We then headed to the track for six sprint/jog running man intervals before stopping at the pull-up bars. We did a round of pull-ups, high knees, burpees and squat jumps before another six sprint/jog running man intervals. We then hit another round of tabata before doing an Indian run back to the start. One more tabata there before heading back to the pavilion for some alternating step/power-ups and dips. We finished right on time at 6:15.
37 Pax showed up on this cool Friday morning for some fitness and fellowship. YHC was leading a run up the mountain, and 86 lead the Angry (Tepid) Wave for some miles around the Tulane and Loyola campus. The usual disclaimer and off we go.
We started with our usual jog, making a short loop down St. Charles Ave and back to the horseshoe lawn at Touchdown Jesus. There we circled up for our warm-up COP:
SSH x 20 IC, IW x 20 IC, Peter Parkers x 20 IC, Windmills x 10 IC, Arm Circles 10 Forward 10 Backwards IC, Mountain Climbers x 20 IC
Next we moseyed to the bottom of Wolfpack Mountain. The entire Pax ran up the mountain, forward running on the inclines, side-hopping the ends, and back peddling the staright aways. Once at the top, a COP with Merkins x 10 IC, Penguins x 20 IC, Left leg cross over Merkins x 10 IC, Dying Cockroach x 20 IC, Right leg cross over Merkins x 10 IC.
At the top of the Mountain, we knocked out some Dora 1-2-3. Apologies to the Pax, as YHC misjudged the amount of time Dora would take. We split into pairs. One Pax ran down the stairs one floor and back up the ramp, while the other Pax exercised. 100 Floyd Mayweathers, 200 Squats, 300 LBC’s.
We ran down the stairs to hit the park benches. Left leg step-ups x 20 IC, Dips x 20 IC, Right leg step-ups x 20 IC, Dips x 15 IC.
We moseyed to the quad for a couple quick sprints. Sprint the quad, 10 Merkins, sprint the quad, 10 Merkins. Then we moseyed back to the flag for the finish.
86 lead his Pax on a 5 mile run to Yulman stadium and back, hitting all 3 mountains along the way.
Count off (37 Pax today!), Name-o-rama, announcements, intentions, and a prayer. I am truly grateful to have F3 Nola in my life. You guys are good friends, and you push me and hopefully make me a better man. Thanks for letting me lead today.
We were fortunate it started to rain harder as 16 men gathered around the SF and one, Abacus, was running the track. (I’m missing one name. Let me know who and I’ll update this BB) DISCLAIMER and let’s mosey. There was a lot of disappointment we weren’t doing Spartacus, but the pax were pleasantly surprise with what was in store. We found a nice, wet grassy field for the warmup:
-SSH x 30 IC
-IW x 30 IC
-Abe Vigoda’s x 10 IC
-Mt Climbers x 30 IC
-Arm Circles x 30 IC (15 ea dir)
Grab a rock:
-shouler press x 20 IC
-curls x 20 IC
-squats x 20 IC
-merkins x 10
Let’s mosey 200m and back. Rinse and repeat with 15 reps and 400m run. Rinse and repeat with 10 reps and 400m run. Next is the Merkin Circle. Three pax at a time would run to outdoor gym and do 10 pull-ups each. While they were at the pull-up bar, one pax in the circle would do 5 merkins, then the next guy, etc… When all pax did their 10 pull-ups, we did one more round of the above, without the run.
Time for some Mary:
-LBC x 20 IC
-Flutterkicks x 20 IC
-Hello Dolly X20 IC
-Dying Cockroach x 20 IC
-Penguins x 20 IC (per Mahatma, heels together)
-Wife Pleasers x 20 IC
-J-Lo’s x 20 IC
Times almost up, put the rocks to bed and plank back at the SF.We did some High Planks, Low Planks, Left Arm up, Right Arm up and Mission Impossible.
Countoff, namerama with a FNG, Announcements, Shoutouts and a Prayers. SYITG!
10 shoulder-tap merkins run down the incline followed by 10 burpees then backwards run up the incline, repeat twice and on the third time bear-crawl up the incline
After some last minute scouting, YHC pulled up without a minute to spare. The disclaimer was given, including a word of caution about possible broken ankles, and we moseyed to the Great Lawn for the warm-up
Warm-Up
This month is Run Ranger Run and every yard counts, so YHC forwent the customary circle warm-up and chose to go old school Jr. High football style:
High Knees, Butt Kicks, Karaoke left, Karaoke right
The Thang
We divided up into 5 teams of 4. Each team received a baseball and were provided the simple rules of Rarájipari – You must kick the baseball to the Foundry. One team member can kick it the whole way or you can pass between team members. First team to the Foundry wins.
At the Foundry we all found some pull-up space for the Bern ‘n Burp – keep your chin above the bar as long as you can. When you drop out, do 10 burpees and take a 10 second rest. Repeato until time is called. Most of us got in 3 or 4 rounds.
Rarájipari under the 610 overpass to Zachary Taylor Drive.
From there we moseyed to the football field between Grow Dat and the Dog Park. 100 yard Bear Crawl
Next we moseyed to the 9th hole of the frisbee golf course for The Jack Nicklaus. Starting at the 9th hole tee box, sprint to the 9th hole (or whatever you call the contraption that you throw the frisbee into). At the 9th hole, do 9 merkins followed by 9 air presses. Then walk to the 10th hole tee box and sprint to the 10th hole where you do 10 merkins and 10 air presses. Continue this through the 16th hole. We repeated the 15th and 16th holes.
Rarájipari to the port-a-potties on the backside of the track.
On the track – 600m run as hard as you can.
Mosey back to the flag
NMM
Mistake #1 – We arrived at the flag late. How late? More than 3 minutes, less than 35. I don’t really know. I wasn’t using a watch. I was wearing one, but I wasn’t using it.
Mistake #2 – Quiche wasn’t with us.
Mistake #3 – It took me a minute to realize Quiche wasn’t with us anymore. Fracsac went out to find him. Somehow in the 30 seconds we had been standing at the flag, Frac forgot where we had come from and ran off in the wrong direction. Meanwhile, rumor has it that Quiche had accidentally locked himself in one of the Rock ‘n Roll Port-a-lets. Fortunately all City Park Roads lead to the Port-a-lets on the backside of the track. Frac finally made it there and through brute strength was able to free Quiche. Both returned to the circle, smelling of excrement and unwilling to speak about what had happened.
Mistake #4 – While playing Rarájipari on the way to the track, I mentioned to my teammates that we shouldn’t tell the groups ahead of us that they should take the street to the right up ahead. As the Q, I am apparently supposed to be taking care of the pax and so I received some instant F3 karma when the sidewalk rose up and tripped me. It felt like a pretty spectacular fall.
We had one FNG – Scrub. He came out on his own. I wasn’t paying close attention, but I believe a medical resident at Tulane mentioned F3 to Scrub while he was there being treated for a virus he contracted in South Central Jersey.
We ran a lot. It was at least 4 and half miles, no more than eight.
Rudy met us for the circle of trust. He’s just in it for the fellowship.
31 PAX managed to meet up on a beautiful, calm, cold Friday morning for the WPM. At 5:30, YHC gave his disclaimer. This is YHC’s 1 year anniversary with F3 Nola!!! YHC gave thanks to all the PAX for motivating and pushing him at 5:30 a.m. on a regular basis. YHC told the PAX to modify as needed, whether increasing or decreasing the reps. The key is to maximize your own workout and no one is here to judge.
Warm-ups
Short mosey to Loyola campus and to do the following in cadence:
SSHs x 20
Windmills x 20
Imperial Walkers x 20
Seal Jacks x 20
The Thang
Moseyed to the base of the WPM.
1.) Ran up the first ramp and did slow merkins IC x 10, focusing on form rather than speed.
2.) Ran up backwards the second ramp, and YHC called out Bartman to show everyone how a low slow squat is done because YHC noticed Bartman always has perfect form with his squats. Also – YHC gave a shout out to Bartman because YHC’s first F3 beatdown a year ago was Q’ed by him. YHC still remembers his very first Dora 1, 2, 3. Thank You Bartman, who led low slow squat X 10 IC.
3.) Side hopped on the flat level from one end to the other and switched direction in the middle. YHC called out Reluctant Yankee to do his favorite exercise, low country crab X 20 IC. YHC remembers during his very first WPM – Yankee was sweeping the Six, which was YHC. YHC never forgets the importance of sweeping the Six. Thank You Yankee.
4.) Ran up the ramp, and YHC called out Fracsac. YHC’s very first mothership was Q’ed by Fracsac. After the beatdown, YHC remembers this guy loves suicides and Cat. Wine Mixer. Why not….. YHC asked Fracsac to demonstrate the mixer with a 6 count. He led Cat. Wine Mixer X 10 IC.
5.) Karaoke on the flat level from one end to the other and switched direction in the middle. YHC called out Douille for his “Classic Douille”, American Hammer X 20 IC.
6.) Bear crawled up the ramp. Instead of crawling all the way up on this ramp, YHC broke up the crawl by yelling “HALT.” Stayed where everyone was and did 15 incline plank jacks IC. Bear crawled again and “HALT” again and did 15 incline mountain climbers IC. Then finished crawling to the top.
7.) Prisoner ran on the flat level from one end to the other to get to the next ramp. YHC heard few mumble chatter here when YHC announced “burpee broad jumps on the ramp.” YHC broke up this workout by yelling “HALT.” Stayed where everyone was and did 15 incline Peter Parkers IC. Burpee broad jumping again until the next “HALT” and did 15 Imperial Walkers IC. Then finished the burpee broad jumps to the top.
8.) Ran on the flat level from one end to the other to get to the next ramp. The group did lunge walks to the top of the ramp. Once again, YHC broke up the lunge walk in the middle with a “HALT.” Thanks to Gabrielle, the group did 20 decline (rather than incline) Parker Peter IC. Then finished the lunge walk all the way to the top of the mountain.
9.) At the top of the WPM, YHC decided to do some suicides. Ran down the ramp to the third light post and back to the top of the WPM and did 20 leg raises. Ran down the ramp to the second post and back to the top and did 15 leg raises. Finally, ran down the ramp to the closest light post and back to do 10 leg raises.
Ran down the stairs back to Loyola campus where the group started the workout with our warm-ups earlier.
Round of Mary
YHC dedicated this round of Mary to all the HNJ dads, who invited YHC to F3. Without them, YHC would have no idea F3 NOLA is here. YHC called out the following HNJ PAX to lead the following exercise in cadence.
Willie – Very slow Penguins x 15
Medulla – Dying Cockroach x 15
Gabrielle – Nolan Ryan x 10 on each side
YHC wanted to continue to call out the rest of the HNJ PAX but ran out of time. Moseyed back to the flag for the COT right at 6:15 a.m.
COT
Count-O-Rama 30PAX, Name-O-Rama, announcements, intentions. We will start a new Uptown workout on Tuesday. We will meet at the same spot as WPM, top of Audubon Park on St. Charles Ave. Our thoughts and prayers for Piranha’s family as they are expecting their newborn on Monday. Also prayers for De La Salle’s President. I am blessed and thankful to be able to workout with my F3 brothers on a regular basis and hope to do so for many years to come. Thank You all again for the opportunity to lead. Always a pleasure and honor to workout with the PAX. SYITG
