F3 New Orleans

Tag: Wisner Mountain

  • A Three Cord Strand is Not Easily Broken – from Lulu

    But Lulu tried. He made us do BLIMPS up the Mountain. It was hard.

  • Stations of the Cross – from Rudy

    The usual Good Friday beat down. Lets take a walk with Jesus, reflect upon his suffering and offer a bit of our own suffering along side his. Quick warmup, then head across the street to the green grass. There will be no mountain today, no running. Just a quick warm up, then start the walk.

    Each station: 90 seconds of exercise, 60 seconds lunge walk, 30 seconds recovery and presenting of the next station.

    Station 1: Pontius Pilate sentences Jesus. Peter-Parker-Peters
    Station 2: Jesus takes up his cross. Merkins
    Station 3: Jesus falls the first time. Burpees (down and get right back u again)
    Station 4: Jesus meets Mary. BBSU
    Station 5: Simon shoulders the cross. Carolina Dry Docks
    Station 6: Veronica wipes Jesus’ face. V-Ups
    Station 7: Jesus falls the 2nd time. Burpees
    Station 8: Jesus meets the women of Jerusalem. Hello Dolly (word has it that “Dolly” was a common name at the time of Christ)
    Station 9: Jesus falls the 3rd time. Burpees
    Station 10: Jesus Stripped of his cloths. Jump Squats (reaching here… “J”esus “S”tripped = “J”ump “S”quats). Legs are starting to burn
    Station 11: Jesus nailed to the cross. American Hammer
    Station 12: Jesus dies on the cross. T-Merkins
    Station 13: Jesus taken down from the cross. Genuflects
    Station 14: Jesus laid in the tomb. Low Plank as long as you can. T-Claps to Frac who made the full 3 minutes

    Name-o-rama, COT. Thanks for walking the journey with me, gentlemen.

  • Mountain of BLIMPS – from Fracsac

    YHC attended a BLIMP themed Q courtesy of Rudy at Okwata and felt it appropriate to share the love at Wisner Mountain.
    Warmup with the regular stuff followed by a People’s Run to the Mountain.

    BLIMPS Ladder

    At the base of the Mountain, run to first light pole and back and do 5 burpees.
    Run to 2nd light pole and back and do 5 burpees and 10 lunges.
    Repeat adding IW, merkins, plank jacks and squats.

    Run up the mountain stopping at each light pole for Pax choice. Included merkins, pistol squats, 8 count Body builders, and more.

    Return to flag for 8 count body builders and a little planking to finish it out.

    CoT

    Thanks for pushing me to be better!

    SYITG

  • Comments Were Addressed – from Mama’s Pride

    After my last Q at the mountain, someone who shall not be named (cough Saban cough) commented that we didn’t run the mountain enough. I pondered this comment and Saban’s brave decision to challenge me in preparation for this workout.

    Four strapping Pax started the workout with a light warmup before moseying to the mountain. Things started off light with 2×30 rounds of LBCs, penguins, and American Hammer.

    Next came the fun. We did a modified suicide style workout going up the mountain. We ran to the first light post, did 10 of a workout, then ran back down to do 3 burpees. We then ran to the second and third light post in the same manner adding 10 reps to the exercise at hand. The exercises consisted of merkins, squats, dips, and BBSU. Some say Catfish even smiled at the realization of how many burpees would be done.

    After that, we moseyed back to the jogging path for some catch me if you can. Everyone partnered up. While one partner did 5 merkins and 5 diamond merkins, the other ran backwards. After the merkins were completed, the partner chased down his backwards running colleague, and they switched roles. After a few rounds of that, the group moseyed back to the flag and planked until 6:15. Those who were absent were noted, and they will get to experience this heaven in the near future.

  • The Pride is Back – from Mama’s Pride

    We started off the morning with some SSH, Grass Grabbers, Windmills, Mountain Climbers, and Arm Circles. Once we finished a nice, cold mosey to the base of the mountain, the Pax took part in some good ole ab exercises: LBCs and American Hammer.
    As a shock to some of our visitors from other New Orleans area AOs, the Pax then did some Washington Football Team Bear Crawls up the mountain before moseying to the top for alternating sets of 45 seconds of wall sits and Derkins before heading down the other side of the mountain.
    The Pax took in some Dora of 100 Merkins, 200 Squats, and 300 Freddy Mercurys (or ies, idk), with partners running back up the Mountain. After the Dora, the Pax started heading back over the mountain by doing some ladder exercises, which are the Q’s favorites. For the ladder we added a new exercise at each stop to the prior exercise. The exercises were made up of 10 Merkins, 10 Derkins, 15 dips, and 15 BBSU.
    The Pax was complaining that we had run out of time for some ultimate football, so we closed out the workout with a few minutes of that. Of course, the Pax then complained that their feet were wet from ultimate football.
    We closed out with the COT.

  • A World Full of Magic – from Glitter Balls

    Weather: Cold, I think like 41⁰ but really, it doesn’t matter. It was cold.

    3 HIM showed up for the beatdown and we began.

    Warmup: 20x SSH, 10 Arm Circles, 10 Reverse Arm Circles, 20 Hill Billies, 20 Peter Parker, 20 Parker Peter.

    Mosey to the Mountain for 5 Burpees OYO.

    Thang:

    1 PAX runs to designated spot on the bridge while other two perform workout, swapping when all 3 have completed the run. Rinse, repeat:

    10m Forward/Reverse Bear Crawl
    Freddie Mercuries
    Dips
    Box Cutters
    WALT DISNEY WORLDs (Wide Merkin -> Diamond Merkin -> Wide Merkin)
    Air Presses (Thanks Hawg for reminding us how heavy the air gets)
    8-Count Body Builders
    Shoulder Taps

    5 Burpees OYO

    Mosey back to Pavillion for Mary consisting of:

    20x J-Los, 20x Flutter Kicks, 20x Cockroach, 20x Wife Pleasers/10x Right Legged/10x Left Legged Wife Pleasers, 20x Plank Side-Steps(?)

    COT: Praying for all those traveling to see loved ones this holiday, Now I’m off to see a Mouse about some Star Wars or whatever.

    Happy and safe travels and hoping we all get some quality family time. Please keep in your hearts those that have lost loved ones and especially those that don’t have family or friends during this time – holidays are hard for the lonely and we should be mindful of those in our lives that may not have the blessings many of us do.

    Gobble Gobble, etc.

  • A World Full of Magic – from Glitter Balls

    Weather: Cold, I think like 41⁰ but really, it doesn’t matter. It was cold.

    3 HIM showed up for the beatdown and we began.

    Warmup: 20x SSH, 10 Arm Circles, 10 Reverse Arm Circles, 20 Hill Billies, 20 Peter Parker, 20 Parker Peter.

    Mosey to the Mountain for 5 Burpees OYO.

    Thang:

    1 PAX runs to designated spot on the bridge while other two perform workout, swapping when all 3 have completed the run. Rinse, repeat:

    10m Forward/Reverse Bear Crawl
    Freddie Mercuries
    Dips
    Box Cutters
    WALT DISNEY WORLDs (Wide Merkin -> Diamond Merkin -> Wide Merkin)
    Air Presses (Thanks Hawg for reminding us how heavy the air gets)
    8-Count Body Builders
    Shoulder Taps

    5 Burpees OYO

    Mosey back to Pavillion for Mary consisting of:

    20x J-Los, 20x Flutter Kicks, 20x Cockroach, 20x Wife Pleasers/10x Right Legged/10x Left Legged Wife Pleasers, 20x Plank Side-Steps(?)

    COT: Praying for all those traveling to see loved ones this holiday, Now I’m off to see a Mouse about some Star Wars or whatever.

    Happy and safe travels and hoping we all get some quality family time. Please keep in your hearts those that have lost loved ones and especially those that don’t have family or friends during this time – holidays are hard for the lonely and we should be mindful of those in our lives that may not have the blessings many of us do.

    Gobble Gobble, etc.

  • Saban Can’t Help Himself – from Mama’s Pride

    The night before this glorious morning, Saban decided it was appropriate to call out the Q for not being as active while he recovered from an injury. While I knew Saban simply missed me, there had to be consequences.

    We started off with a simple enough warm up of some SSH, grass grabbers, imperial walkers, arm circles, and self love. We moseyed to the base of the mountain for 25 push-ups, 25 squats, and 50 LBCs. Then the fun began. The group bear crawled up the mountain, indian run style, for two rotations. Again? It was Saban’s fault.

    At the top of the mountain we did 25 dips, 25 derkins, and 25 (2×1) Bonnie Blairs before moseying down the mountain for some Dora.

    The Dora included oh presses, curls, and flutter kicks, but had to be cut short to make it bad in time. On the way back, another one of my admirer’s, Kuch, caught up with us from his run to join us for the COT. Notably, no one gave Kuch any grief for his recovery despite not affording me the same sympathy. I guess it’s my youthful vigor and good looks.

  • Mountain Grinder – from Mahatma

    5 gathered on a cool morning the early conversation from Beloq was how he was beatdown by a……girl! Doing some sort of stretching so after a disclaimer and comfort zone encouragement we began with the “Scantron” for warm up X 2! Then
    Cherry Pickers x 10
    SSH X 20
    Side Lung Stretch

    After that we slow moseyed to the base of the Wisner – 30 sec of Mnt climbers ascended 1/2 30 of sqt jumps ascended to the top 30 sec of wall sit with air presses – descended 1/2 way 30 of alt lunges descended to the bottom 30 sec of Carolina dry docks

    Then down to choose a block for 3 rounds of AMRAP:
    #1 arms
    X 20 ea
    TriCep
    Curls
    Kettle Bell Swing
    Then run quarter way up the bridge
    Most finished 2 rounds plus
    #2 chest
    5 Burpees
    20 push ups
    20 front raises
    Run
    Again everyone finished atleast 2 rounds
    #3 core all with block
    X 20
    V Ups
    American Hammer
    LBC

    Rtn blocks then start back with 6 stops similar to the route out ea with 30 sec exercise. Push ups, plank rotation low to high, wall sit with air press.

    At the bottom mosey as s group back to the flag.

    Then COT

    Great to lead!

  • Rucking > Running – from Baywatch

    2 PAX joined YHC in the gloom for an early morning Ruck. It was a straight out and back over the bridge beside the bayou. We did merkins, squats, and overhead presses with our rucks at the turn. YHC also threw in some bear crawls up the mountain on the way back. We finished it out with some flutter kicks and BBS, with the rucks of course.