F3 New Orleans

Tag: #Wisner Mountain

  • Lesson: Do Not Do Murder Bunnies on Pavement

    7 strong arrived at City Park on a cool early Fall morning to once again tackle Wisner Mountain. The plan for the day was a Dirty Double, running a Dirty MacDeuce over Wisner Mountain, with some Dirty Manmakers in-between. The usual disclaimer and off we go.

    Warm up COP: SSH x 20 IC, IW x 20 IC, Grass Grabbers x 10 IC, Windmills x 10 IC, Arm Circles 10 forwards and 10 backwards IC.

    On the mosey to the mountain we discussed the origins of the Dirty MacDeuce. Captain Seamus MacDeuce was an esteemed war hero loved by his crew. He started working as a deck hand at the age of 12, and commissioned his first ship before the age of 20. He captained 12 ships over the course of his long and storied career. His men loved him for his honor, his bravery, and his commitment to his crew. He was equally well-known for his feats of strength and his love of Rum. His physical strength was unparalleled, and including arm wrestling and the ability to overhead press full barrels of Rum. He was both loved and feared as a man of the sea, and his strength of character serves a a beacon for the men of F3.

    The Thang: Dirty MacDeuce over the Mountain: 12 exercises, 4 sets of 3 (shoulder, legs, core), 12 reps IC, while running back and forth over the Wisner bridge.

    Set 1: Hand release merkins, Imperial squat walkers, American Hammer

    Set 2: Merkins, Monkey humpers, Crunchy frogs

    Dirty Interlude: Murder Bunnies under the mountain. The plan was Murder Bunnies on the pavement for 30 yards, 10 Dirty Manmakers, and Murder Bunnies back. Dirty Manmakers are a Manmaker with 3 hand-release merkins at the bottom, and 3 shoulder presses at the top. Catfish would love them. On the first 30 yards, the Murder Bunnies attacked Saban. Saban’s block crumpled on the pavement under his brute strength. Saban left skin and blood on the mountain this day, but with bloody knuckles he persevered to finish the workout. Seamus MacDeuce would be proud, Saban. After the Murder Bunny bit Saban, we modified to rifle carry with the blocks. I think this may be way the IPC performed Murder Bunnies on grass, not pavement. But we did get the better off them during the IPC. Even Score. Murder Bunnies: 1, NOLA Pax: 1.

    Set 3: Leg cross-over merkins, Alternating lunges, LBT’s

    Set 4: Wide merkins, Squats, Flutter kicks

    We moseyed back to the flag for the COT with count-off, name-o-rama, announcements, intentions, and a prayer. Lesson learned: no murder bunnies on pavement. Thanks for letting me lead. Sorry about your knuckles, Saban.

    Walleye

  • D.B.B’s (Decline Bridge Burpees)

    Gentlemen,

    Today ‘twas my first Q since sometime earlier this year. Apparently having a 3rd child during a global pandemic can be a bit cumbersome, but fortunately I’m back in the proverbial saddle and back out in the gloom attending some beatdowns with the boys. To get things kicked off, we did a warmup:

    Warmup:

    • Side straddle hops – 25 in cadence
    • Mountain climbers – 25 in cadence
    • Windmills – 10 in slow cadence
    • Arm circles – 10 forward, 10 backward in cadence
    • Grass grabbers – 15 in cadence

    The Thang:

    Next, we mosey’d over to Wisner Mountain. At the base of the mountain, we partnered up and then we sprinted at 85% to the top of the bridge. Once at the top, we rotated some exercise as follows:

    • Dirkins – 25 count
    • Box cutters – 25 count
    • Low slow squats – 25 count

    Then, we mosey’d down the other side of the bride and did the following:

    • High/Middle/Low push ups – till arms got tired
    • 1 legged squats – 15 per leg
    • Calf raises – 25 cadence count
    • Dying cockroaches – 25 cadence count
    • LBC’s – 25 cadence count
    • Merkins using the bridge to hold up our feet – 25 in cadence

    After that, we hit another sprint at 85% back to the top of the bridge. Once at the top, we did D.B.B.’s (Decline Bridge Burpees) all the way down the back side of the bridge. At each new slab of concrete, we stopped and did a burpee. I obviously didn’t do a great job of counting the concrete slabs on my initial sprint up the bridge because I thought this would equate to around 15 burpees or so. But by the time we got to the bottom, I would estimate that we each did between 30-40 burpees on the way down the bridge. One theory on how my burpee estimate was so off is that on our first trip up the bridge, we were sprinting so fast that it was physically impossible for any human to accurately count the number of concrete slabs on the bridge. Tool was next to me while sprinting, so he may be able to verify if this was indeed the case.

    In any event, after finishing the burpees, we took a brief stretch break and then mosey’d back to the flag. Once there, we did the count-off, name-o-rama, announcements & prayer. We also had an FNG out in the gloom with us this day. Roots brought a pal of his out there named Jake. Jake was wearing a red shirt, and somehow or another someone ended up calling him Jake from State Farm at some point, so after a little banter we decided to name him ‘khakis’ referencing the fella named Jake who is wearing khakis in those State Farm commercials. Thanks for the opportunity to lead, guys. Felt great to get back out there and lead a beatdown again.  

  • RED Friday at Wisner Mountain

    5 Patriots arrived at City Park for a RED Friday workout. The real disclaimer today is that the workout was devised by @Boo-Boo, and we just completed it at City Park. Thank you for the workout @Boo-Boo, and reminding us to remember and honor our servicemen and servicewomen around the world.

    And welcome back, Ya Mom’n’Dem!

    The workout today is in honor of 9 men and women who died in a military training exercise on 7/27/20. 9 exercises for 9 fallen soldiers, 27 reps each. As we felt the burn, we tried to remember the pain (physical, emotional, psychological) that American soldiers endure as they fight for and protect our Freedom around the world.

    Warm-up COP: SSH x 20 IC, IW x 20 IC, Arm Circles 10 forwards 10 backwards, Grass Grabbers x 10 IC, Windmills x 10 IC, MC x 10 IC.

    We moseyed to Wisner Mountain for Tha Thang: 9 exercises for 9 fallen soldiers, exercises at the top and each side of the mountain, 27 reps each in cadence in honor of the day of their passing.

    Merkins, Squats, Flutter Kicks, Lunges, Dips, Hello Dolly, Shoulder Taps, LBC’s, and Low Slow Squats.

    We moseyed back to the Pavillion for 10 Pull-ups and 1 minute of Plank-o-rama. Count-off, name-o-rama, intentions, and a prayer. Thank you to all of servicemen and servicewomen around the world for protecting our Freedom.

    Walleye