F3 New Orleans

Tag: Wolfpack Mountain

  • Royal Huddleston Burpee, and other esoterica – from Sandbar

    Before YHC achieved 49 for a second time in December, he led the PAX on a 110 burpee challenge with some levee fun thrown in at the Birdcage. Not wanting to be redundant YHC did some digging on the Burpee we have all grown to love, and found out we are doing it wrong. Royal Huddleston Burpee Sr. was a physiologist who invented (arguably) one of the most effective exercises of all time in 1939 for his PhD thesis in Applied Physiology at Columbia Teacher’s College. The burpee is a squat thrust with a stand in between repetitions. Anything added – pushup (merkin) or a jump – is a modification of the original.

    In pouring rain the PAX ran to Wolfpack and did some warmups of SSH, Windmills, Grass Grabbers, Toy Soldiers, Hillbillies and Imperial Walkers. Then the PAX proceeded through various elements of military physical fitness tests.

    1. The first test – 50 burpees OYO

    The exercise was popularized when the United States Armed Services made it one of the ways used to assess the fitness level of recruits when the US entered World War II.[3] Although the original test was not designed to be performed at high volume, the Army used the burpee to test how many times it can be performed by a soldier in 20 seconds[3] – 8 burpees in 20 seconds is considered poor, 10 is fair, 13 or more excellent. The Army also considered that a soldier fit enough for the rigor of war should be able to perform 40 or 50 burpees non-stop in an easy rhythm.

    Then Pax paired up, one to exercise, one to count.

    2. Second Test – Army Physical Fitness Test – 2 minutes pushups.
    3. 2 minutes situps.
    4. Pax then ran sprints of about 200 yards for an element of the Bar Or test of the IDF. a Sprinting in a straight line 150 meters then turning and sprinting back another 150 meters. Regular infantry must complete it under 50 seconds.

    PAX then moseyed through even heavier rain to the ROTC pullup bars to complete that element of the Army Ranger test. Ranger Test – For soldiers attending the Ranger Assessment and Selection Program (RASP) (to join the 75th Ranger Regiment) a special Ranger Fitness Test is conducted for all age groups, which is separate from the Army Physical Fitness Test. The test is pass/fail and involves push-ups, sit-ups, chin-ups, and a five-mile run. Push-ups and sit-ups are to be performed within 2 minutes. Pax also completed another element of Bar Or test – the dips. Below is the entire Bar Or in case some PAX would like to challenge themselves.

    “Bar Or” – The official IDF fitness test
    1) Pull – Ups (palms facing out) – Regular infantry are required to do at least 7 with a 7 kilo weighted vest.

    2) Dips – Regular infantry are required to complete at least 11. (without weighted vest)

    3) Trap Bar Jump Squats – 7 reps of 60 kilo

    4) Sprints – 300 meter sprint ( usually performed after the 3 kilometer run) Sprinting in a straight line 150 meters then turning and sprinting back another 150 meters. Regular infantry must complet it under 50 seconds.

    5) 3000 meter run (1.86 miles) – Regular infantry must complete it under 15:33 minutes in basic training and under 14:30 in advanced training.

    Back to flag, COT.

  • Field Trip – from Tinkles

    After the excitement of last weeks Q vs Q the pax showed up expecting another well organized beat down. Much to everyone’s surprise there was no Q. After brief shrugs I was appointed and off we went!

    Warm up in front of Loyola:

    Grass grabbers, imperial walkers, and SSHs complete.

    BLIMPS down the Avenue. A progression of BLIMPS at each cross street to Daneel Park.

    Lovely grass in the park made a great location for burpee and jump squat ring of fire. Voluntary Mary followed.

    Back down St. Charles with run sprint alternating at cross streets. Cross street with a stop light: 5 burpees.

    Bench work at the fountain: advanced wife pleasers (as if!), right and left leg power ups, decline merkins, dips.

    COT: gratitude for great weather, prayers for hurricane victims in FL, thanks for each other!

  • Leg Day on the Mountain – Canyon Training – from Sandbar

    YHC is headed the Grand Canyon for the Rim to Rim hike in October and the M. is way ahead of me in training. So Leg Day on the Mountain.
    Disclaimer in the soft rain, followed by a slow mosey up and down St. Charles the Loyola palm circle.
    Warm up with SSH IC, Grass Grabbers and Windmills.
    Mosey to the base of the mountain, then march backwards up the stairs to 6.
    Time for the Dirty Mac (modified +1)
    -10 Left Leg Shrimp Squat IC
    -10 Right Leg Shrimp Squat IC
    -10 Sissy Squats IC
    -10 Goblet squats IC
    Run down 2 ramps, and march up the stairs backwards to 6.
    -10 Bulgarian Splits Left Leg IC
    -10 Bulgarians Right Leg IC
    -10 Jump squats OYO
    -10 calf raises, each leg OYO
    Down and up again
    -10 RL Lunges IC
    -10 LL Lunges IC
    -10 RL side lunges
    -10 LL side lunges
    Down and up again.
    Discussion about the “advanced wife pleaser.” Perhaps we have had the notion wrong for years. Perhaps this is about a result and not an action…. The ladies like tight buns PAX, and better form on the glute bridges will lead to that result. Think about it.
    -10 Left Leg Glute bridges IC
    -10 Right Leg Glute bridges IC
    -10 Left Leg Reverse lunges IC
    -10 Right Leg Reverse lunges IC

    And to keep it interesting – 10 quad hip extensions left and right leg IC.
    Down the stairs to the benches. Adding a hop to the top of each IC exercise.
    -10 RL steps ups, 10 LL Step ups, 10 RL power ups, 10 LL power ups.

    Back to the flag. Count-off, Name-o-rama, Announcements and Intentions.

  • Dirty Mac with Tropicana – from Reluctant Yankee

    Today YHC had a chance to meet and greet one of guys DR from F3 Knoxville. Love the F3 network and its fun to see how this group is connected across the Nation. When we really got moving with this thing 10 years ago next month – it was a perk I didn’t even consider.

    Gathering at the park entrance – early for me – I am usually catching up kind of late. Tropicana had the chance to meet a few PAX.
    Quick disclaimer and off we went.

    Ran to Wolfpack Mtn right away. At the base we did a warmup circle of pain.
    SSH, Imp Walker Squats, Mtn Climbers, and Dying Roach x 20

    Up the stairs to 7. Started our modified DIRTY MACDEUCE.
    Lunges, Plank Jacks, Shoulder Taps, and Backwards lunges x 20
    Down the BOB MARLEY staircase – WEED smell was DANK.
    Up the regular staircase.

    Arrived at FLOOR 6 to avoid the puddles this time.
    Our man from KNOXVILLE stepped up for a COP
    We did BBQ Squats, TIE FIGHTER L/R arm cicles, SLOW 3-PT SQUATS with Toe Touch x 20, and one more that my brain can’t remember
    Tclaps to Tropicana for stepping up to teach us how they do it in Gnarly Knoxville

    Back down Bob Marley staircase and up the regular staircase.

    Arrived at FLOOR 6 again. Notice a cooler weather in the air.
    Backwards lunges, Monkey humpers, Hip Dips and Flutter kicks x 20
    another lap

    Back to FLOOR 6. Down the dank stairs up the regular stairs.
    We did 20 jump squats OYO, 20 hand release merks OYO, Nolan Ryans x 20, and Freddie Mercury x 20
    Down the regular stairs avoiding the Dank Stank stairwell.

    To the benches for Step UPs L/R, and Dips.
    Back to Flag.

    Cool crisp summer moring. Thanks for the opportunity to Q.
    You guys get me up in the AM and I appreciate you.
    Tclaps to Tropicana for joining us!

  • 46th Birthday Q – 4/26/24 – Graduation Day – from King Kong

    Turning 46 today! So I took the Q. 20 Pax joined me on this beautiful, cool morning. We appreciate this weather because we know the heat and humidity will arrive soon.

    Moseyed to the lawn in front of Tulane Gibson Hall for warm-ups: Stretches, self love, arm circles to SSHs.

    Then moseyed towards Tulane campus and stopped by this multi million $ new building. We purposely stained their clean steps with our sweat with inclined merkins, squats, and alternate step-ups.

    When we realized that we cannot afford Tulane’s tuition, we decided to transfer to Loyola. We stumbled upon this parking garage. I figure we can get a better view of the campus once we get to the top. Before each ramp on every level, we did 8 burpees. 8 burpees x 5 floors = 40 burpees. Tulane’s education paid off, but I still think we need to explore Loyola. On every ramp between our burpees, we did the following: backward run, bear crawl, duck walk, bunny hops, backward bear crawl. I heard a few mumblechattering…. Once we reached the top, we all sat against the wall and did seal claps, overhead claps, and overhead presses. Still kind of dark… nothing to see up here…. we decided to Indian Run back down and met up with studious Mary at the Palms Court. We did some flutter-kicks, hello Darlene, leg raises, and 6 more burpees…. 3 of them were painfully slow.

    Mary showed us the importance of stretching after a good beatdown. Unfortunately, it’s time to say goodbye to Mary as we all graduated from college with a F3 degree.

    At graduation, I passed out diplomas to NipTuck (Valedictorian), Bad Moon, Schmeat Pump, Willie, Reluctant Yankee, Reluctant Tiger, BlowOut, 8 Ball, Douille, Jingle Vader, Chowda, Sandbar, Walk in the Park, Angie’s List, MeatBall, Dry Socket, Sogo, Chiquita, Manchovy, and Windbreaker.

    I am always grateful to have a F3 degree. I truly believe this will carry us far in life, and I wish to have many more Birthday Qs. I hope to reach quadruple respect status at the very least.

    Kong

  • Wolfpack Mountain 2024-05-30 – from Catfish

    Wolfpack 2024-03-28
    Lovely conditions with a slight chill to the air. Started it up by moseying over to the Tulane lawn for a warmup:
    • Abe Vigodas x 10 (in cadence)
    • Grass Grabbers x 10 (in cadence)
    • Side Straddle Hop x 20 (in cadence)
    • 10 burpees OYO
    • Peter Parkers x 20 (in cadence)
    • Plank Walk x 20 (in cadence)
    • 8-counts x 10 (in cadence)

    Moseyed to the base of the mountain. Lined up for an Indian run to the top. At the top did a Dora 1-2-3 with 100 burpees, 200 jump squats, and 300 flutter kicks (2 is 1). Non-exercising partner ran all the way down the nearby stairwell, across to the other stairwell, and all the way back up. Got in some LBTs, penguins, and Big Boys (all x20 in cadence) while waiting for the six.

    Moseyed back down the stairs to the flag zone. Got in another set of 10 8-counts (in cadence), then went for CoT. Coffee at PJ’s as usual afterwards.

  • Wolfpack Mountain 2024-05-30 – from Catfish

    Wolfpack 2024-03-28
    Lovely conditions with a slight chill to the air. Started it up by moseying over to the Tulane lawn for a warmup:
    • Abe Vigodas x 10 (in cadence)
    • Grass Grabbers x 10 (in cadence)
    • Side Straddle Hop x 20 (in cadence)
    • 10 burpees OYO
    • Peter Parkers x 20 (in cadence)
    • Plank Walk x 20 (in cadence)
    • 8-counts x 10 (in cadence)

    Moseyed to the base of the mountain. Lined up for an Indian run to the top. At the top did a Dora 1-2-3 with 100 burpees, 200 jump squats, and 300 flutter kicks (2 is 1). Non-exercising partner ran all the way down the nearby stairwell, across to the other stairwell, and all the way back up. Got in some LBTs, penguins, and Big Boys (all x20 in cadence) while waiting for the six.

    Moseyed back down the stairs to the flag zone. Got in another set of 10 8-counts (in cadence), then went for CoT. Coffee at PJ’s as usual afterwards.

  • DEFENDANTS’ MOTION TO DISMISS COMPLAINT – from Jingle Vader

    IN THE COURT OF PUBLIC OPINION FOR THE REGION OF NEW ORLEANS

    F3 NATION, et al.
    Plaintiffs,
    v.

    F3 NOLA, JINGLE VADER (Q), et al.
    Defendants

    Civil Action No. 24-0001

    DEFENDANTS’ MOTION TO DISMISS COMPLAINT

    In the matter of F3 NOLA vs. F3 Nation, the defendants, hereafter referred to as F3 NOLA, hereby move for dismissal of the charges brought forth by F3 Nation. The allegations assert that individuals participating in workouts at Wolfpack Mountain fail to produce a summary of their activities, commonly referred to as a “Backblast.”

    I. Grounds for Dismissal:

    1. The defendants plead that their reluctance to provide a Backblast is rooted in their status as Luddites, demonstrating an aversion to modern technological practices.

    2. F3 NOLA asserts that their indifference extends beyond matters unrelated to Uptown New Orleans, rendering the requirement for a Backblast irrelevant to their operational ethos.

    3. The defendants argue that the language employed in workouts is often unsuitable for a professional environment, thus justifying their refusal to produce such documentation.

    4. F3 NOLA contends that the imposition of Backblasts may inadvertently subject them to unwarranted scrutiny regarding allegations of child abuse, posing a potential risk to their reputation.

    5. The defendants maintain that their objection to Backblasts is grounded in their general aversion to being directed or supervised, asserting their autonomy in matters related to workout documentation.

    In light of the aforementioned grounds, F3 NOLA respectfully requests this Honorable Court to grant the motion to dismiss, thereby absolving them of the charges brought forth by F3 Nation and allowing them to focus on Side Straddle Hops, Low Slow Squats, Burpees, Hillbillies, Blimp Ladders, Dora and Mary (which includes Twisties).

    Dated: January 12, 2024

    Respectfully submitted,

    JINGLE VADER
    Workout Q
    :HC

  • Smurph Mountain Misogi part 2 – from Sandbar

    Same as before. Gather in groups of 4 of simliar speed – one to run for help and 2 to carry the body. Quick disclaimer. No Warmup. 5 mountains. 10 burpees at the bottom and top of each mountain. That’s a Century. Plus a mini- murph tucked into the middle with 25 pullups, 50 pushups, and 75 squats. Most everyone made it back by COT, but noone completed 5 mountains. The Rules of a Misogi (according to Michael Easter) are Rule 1: Make it really hard. Rule 2: Don’t die. Except for one pax spewing Martinelli’s, there were no casualties. But the Smurph Mountain Misogi remains a challenge.

  • The People’s Mountain (WPM 2023-06-23 – from Catfish

    Started off with a mosey over to the other side of St. Charles to warm up with:

    • Hip Circles clockwise x 5 (in cadence)
    • Hip Circles counterclockwise x 5 (in cadence)
    • Abe Vigodas x 10 (in cadence)
    • Grass Grabbers x 10 (in cadence)
    • Wacky Jacks x 20 (in cadence)
    • 8-Counts x 10 (in cadence)

    Moseyed to the base of the mountain for a backwards run up the ramp to the 3rd level. All PAX grabbed some wall space to hold a People’s Chair, and while here PAX did Overhead Claps x x20 (in cadence). Got off the wall and went right into Low Slow Squats x 20 (in cadence).

    Moseyed around, then backwards up the next incline to the 4th level. All PAX grabbed some wall space to hold a People’s Chair, and while here PAX did Seal Claps x 20 (in cadence). Got off the wall and went right into Monkey Humpers x 20 (in cadence).

    Moseyed around, then backwards up the next incline to the 5th level. All PAX grabbed some wall space to hold a People’s Chair, and while here PAX did Moroccan Night Clubs x 20 (in cadence). Got off the wall and went right into Donkey Kicks x 20 (in cadence).

    Moseyed around, then backwards up the next incline to the 6th level. All PAX grabbed some wall space to hold a People’s Chair, and while here PAX did Air Presses x 20 (in cadence). Got off the wall and went right into Bobby Hurleys x 20 (in cadence).

    Moseyed around, then backwards up the next incline to the top level. All PAX grabbed some wall space to hold a People’s Chair, and while here PAX did Arm Circles x 20 (in cadence). Got off the wall and went right into Alternating Lunges x 20 (in cadence).

    Moseyed over to the end of the parking lot, got a 20-count rest in, then put feet up on the wall to touch the upper body with Derkins x 20 (in cadence).

    Moseyed down the stairs to visit Touchdown Jesus for a round of 7s. PAX started with burpees on one end, then bear crawled to the other for Dr. Ws. Got about halfway through, then circled back up for a 90-second single leg balance hold (holding knee of the raised leg as high to the chest as possible), one 90-second hold for each leg.

    Moseyed back to flag for CoT.