F3 New Orleans

Tag: Wolfpack Mountain

  • Back To Work

    Pre Thang: YHC has been on IR/family duty since some time in September and has posted only a handful of times over the last few months… Feeling the need to do more than run has been overwhelming. Today in the 36 degree gloom at 05:20 the shovel flag was planted and the pax trickled into the AO. At 05:30 six of us took off. By the time we hit the warmup area we were 10 strong.

    The Thang: Warmup in front of TU: Low Slow Squat x 20, Plank Jack x 30, Imp Walker x 20, Mtn Climber x 30, Hillbilly x 20. Mosey to the Mtn.

    Line up shoulder to shoulder and lunge walk up the first incline, then run OYO to the top w stops on the church side for Squats x 25 and LU side for LBCs x25. Plank at the top.

    Six MOM at the top:  R Twist x 20, Flutterkick x 25, Dying Roach x 20, LBT x 25, Real Freddie x 20, High Dolly x 25.

    Slow Mosey down to DC quad benches. LLSU x20, sit ups w feet on bench x 25, RLSU x 20.

    Mosey back to the flag for Low Slow Squats x 20.

    *All group exercises done IC…

    COT w shoutout by YHC.

    Moleskin:  Great to be back out in the gloom. The camaraderie was missed as much as the workout. If you’re reading this and haven’t been out in a while, get up and get after it ASAP! There truly is no better feeling than a good workout with a like minded group of guys. It’s invigorarating to say the least and truly fulfilling to have the privilege to sharpen the iron with my F3 brothers. Thanks for the opportunity to lead

    Good Times!

    Roots

  • Cork Screw #1

    OK – I blew it – I was supposed to get someone else to cover todays beatdown but I kept getting side tracked and before I knew it – it was 10pm on Thursday and I couldn’t reach out to Fredo for a VQ request – so Fredo if you read this you are up for a VQ next Friday!

    A few weeks ago Douille did something I thought was pretty cool and I wanted to see how far and how long it would take to complete the cycle.   He called it the cork screw and we only finished 3 floors so I wanted to dedicate the whole workout to doing the complete cork screw.

    So disclaimer and the 9 PAX mosey’d to the top of Wolfpack Mtn.  A truly muggy, foggy, gloomy GLOOM for the beatdown this am.  A comfy 63 degrees.

    Warm up was SSH x 20, Imp Walkers, Hillbillies, and Morning Glories x 20 IC

    THE THANG:

    Then we started the cork screw.   Run down the stairs to the bottom floor then up the ramps to the top (7th floor).  At the top floor 60 LBCs.  Then run down the stairs to the 2nd floor, up the ramps to the top.  50 Plank Jacks.  Then down the stairs to the 3rd floor up the ramps to the 7th floor 40 Peter Parkers, then down the stairs to the 4th floor up the ramps to the top 30 Russian Twists, then down the stairs to the 5th floor up the ramps to the top 20 Merks, then down the stairs the the 6th floor up the ramp to the top and 10 Hip Dips each side.  This is the Cork Screw.  The only cadence is the warm up.  Each PAX can work on their own – so each guy gets as much burn as they want.  They can attack the MTN or Whiskey DIck it – the modify burden is on the last PAX members – they may not get to finish.

    When all was said and done we ran 3 miles.  It is almost a 5K.  El Wire recommended a possible extra lap bottom to top to finish – or run the ramp down as the cherry on the top which would also push the workout to be more than a 5K. *I like that idea.

    We got to the flag 2 min each so we did some mission impossible, and some nolan ryans on the left and right.

    It is always a pleasure!  Merry Christmas to the PAX.

  • Do as I do not as I say

    17 PAX with 3 exchange students joined the GLOOM for a beatdown on Wolfpack Mtn.  I’m still taking abuse for email sent regarding RAIN OR SHINE.  I was sick – I swear!?

    It was a rainy 48 degree chilly gloom at the MTN.  Welcome to Nescafe from Chapel Hill, and Draino from Winston Salem.

    Anyway – that 7 day vacation is over and I am back and ready for action.  Still a little sick but it won’t keep me down.

    We went straight to the MTN   – at the base we circled up for x 20 SSH, x 20 Imp Walkers, x 20 Mtn Climbers, x 20 Peter Parkers

    Then we went up the Stairs to the top.  Taking 2 steps at a time.  At the top we did — x 20 fire hyrants, x 20 cross fit merks, x 20 lbcs, x 20 low country crab  (BLIMPS while you wait for the 6)

    Then we ran a lap – down the stairs outside to the other stairwell and met on the 6th floor by the stairs again.  Here we did x 10 Hip Dips each side, x 20 russian twist, x 20 jlo/pickle pounders  x 20 donkey kicks  (BLIMPS while you wait for the 6)

    Then we did the same lap and met on the 5th floor.    We did another cycle of exercises — 10 burpees oyo, in cadence x 20 lbt  x 20 flutter x 20 plank jacks

    Then we moseyed down to the benches.  At the benches we did x 20 left leg step ups, 12 irk-ens oyo, x 20 right leg step ups, 12 dirkens oyo, x 20 Dips, 12 left leg power ups oyo, x 20 dips , 12 right leg power ups oyo.

    From there we moseyed back to the FLAG.  Got to the FLAG 2 min early so we did 10 NOLAN RYANS each side and then did a mission impossible for 20 secs.

    Always a pleasure to lead.  Glad to be back in the gloom!

    RY

     

     

  • Frozen Mountain

    0528 and 9 brave souls emerged to help celebrate my 3 year anniversary (12/6).  Quick DISCLAIMER and let’s mosey…to the first deck of the parking garage.

    -SSH x 30 IC

    -IW x 30 IC

    -Mt Climbers x 30 IC

    -Arm Circles x 30 IC (15 ea dir)

    -J-Lo’s x 30 IC

    Time to head up the mountain.  Single file Indian Run.  On the way up we lost two due to “personal issues”, YHC included.  L-Wire temporarily took the Q.  When YHC returned to the group near the top of the mountain, they were doing Elevator BLIMPS.  (partner up, one runs down one stairwell and up the other while the partner is doing BLIMPS).

    After it was time for Pusharama:

    -Merkins x 20 IC

    -Diamond Merkins x 10 IC

    -Wide Merkins x 15 IC

    -Staggered Merkins x 10 IC / each

    Time for some Mary and let’s make it a Jukebox (each pax chose an ab workout):

    -Peter Parkers

    -Rosalitas

    -LBTs

    -X’s and O’s

    -Wife Pleasers (I continue to feel Seaman looking at me during this No-Eye Contact event)

    -Scissors/Flutterkicks

    -Penguins

    (I know I’ve missed two ab workouts for Mary…add to comments)

    Time to mosey down the mountains, via ramps, and back to the VSF.  Countoff, namerama, announcements, shoutouts, and a prayer.  It wasn’t as cold as when we first started.  T-Claps to L-Wired for stepping up and taking the Q for a few.  Good times…

  • Troubled Obstacle Course

    https://photos.google.com/share/AF1QipPwZ0y9B0sfNdy23o68J8g67rVOZwtgINDYZkYIvHuauAual6aUtyfxSqX7b4CcQQ?key=S1FIQm1ZQXVZN3BWa1VxN0tWRTRNT2MybzlwaW5B

    The Goal is 4 rounds we fell short we.

    We will be back

    The goals is to complete a 5k plus 1,000 reps in under a hour

    adding a video that has all the details on rounds and Reps.

    Next time planing on swapping Bur-pee Broad Jumps for walking lunges

    Have a great week.  Go Get Some…

    https://youtu.be/Ma2hrWvvWjI

     

  • Three for One on Black Friday

    A nippy black Friday morning with a pax of 3.

    Started with a mosey to the corner of St Charles and Calhoun.  Then performed the following exercises moving up the incline and back down the opposite side to the starting point.

    20 x jumping squats

    20 x incline merkins

    20 x dip

    Bear crawl to the corner then burpee broad jumps back to the starting point

    Mosey to the benches by the large parking garage.

    At he benches we performed the following:

    20 x right leg step ups

    20 x left leg step ups

    20 x dips

    100 x lbcs

    Then ran to the top of the smaller garage and performed:

    10 x atomic burpees (sit up to burpee)

    Then ran back to the benches.

    20 count then the following exercises:

    20 x chair squats

    20 x derkins

    20 x shoulder taps

    Then ran the stairs of the large parking garage to the top and did:

    20 x walk out merkins

    20 count and on to a little mary:

    On your own:

    20 x v-ups

    20 x dying cockroach

    50 x lbcs

    Back down the stairs to the benches:

    20 x low slow squats

    20 x incline merkins

    Then to the lawn for ring of fire/global warning:

    First Round:

    10 x merkins while pax held al gore

    Second Round:

    5 x burpees while pax held plank

    Third Round:

    20 x monkey humpers while pax held squat

    Mosey to the flag;

    Pick your poison mary:

    20 x lbts (El Wire)

    20 x penguins (Cavalier)

    20 x flutter kicks (86)

    30 count mission impossible

    Count off, name-o-rama, prayer.

    Off to the black Friday mobs fighting over 3 for 1 dvd rewinders, everyone needs 3 of those right?

     

    Thank you,

     

    86

     

     

     

     

     

  • The Mountain 156th time

    Roots asked me to step in and Q due to a work conflict on Friday AM.  It was my pleasure.  Alarm clock pinged me from snooze at 521!  I was worried but I arrived on time.  It was chilly – I even wore a long sleeve shirt!

    3 years of Fridays at Wolfpack Mtn.

    Disclaimer – then we were off.  14 PAX – I wrote down who I remembered but I am definitely missing a few.

    We started with a normal warm up.  SSH x 20, Mtn Climber x 20, Imp Walkers x 20, Merks x 20

    Straight to the base of Wolfpack Mtn.  Here we copied one of the first Wolfpacks delivered by Roots.

    We did 20 plank jacks at one end of the garage, and 10 cross fit merks at the other end.  Meet at the top.

    6 Mom at the top.

    LBC x 20, Hello Dolly x 20, Flutter x 20, Rosalita x 20, and LBT x 20

    Back down the stairs.

    Ran back up to the top again OYO  we did squats – touch the ground – x 20 on one side and 15 peter parkers on the other side

    To the top!

    At the top we did some core — hip dips x 10 each side.  Parker peters x 20 shoulder taps x 20

    Down to the bench alley.  Dips x 20, Left Leg x 20, Irks x 20, Right Leg x 20, Dirks x 10  Dips x 20

    Back to the FLAG!

    Thanks for allowing me the opportunity to lead!

     

     

  • Dora Mountain

    After signing up to Q WPM over 2 months ago, the day had finally come…a very popular place to Q…

    DISCLAIMER: Let’s mosey for a block and back to the lawn in front of the Tulane sign.

    COT:

    -SSH x 30 IC

    -Arm Circles x 30 IC (15 ea. dir.)

    -Mt Climbers x 20 IC

    -J-Lo’s x 20 IC (aka Pickle Pounders)

    Let’s mosey to the base of the Mountain.  Form two columns and Indian Run to the top.  At the top, it’s time for some Dora.  Partner up, one partner runs down the top incline and back while the other partner starts on 100 Crossfit Merkins for the team.  After the team completes the Crossfit Merkins, then 200 Imperial Squat Walkers, and 300 WWII sit-ups.  We almost finished the sit-ups but our time on the mountain was done.  Let’s mosey down and to the nicest grass in the city…if not the world, for  some Mary.

    Mary:

    -Penguins x 20 IC

    -Wife Pleasers x 20 IC (a strictly no-eye contact event…even though I could feel Seaman checking out the pax, DADT)

    Mosey to the Virtual Flag to finish on time.  Don’t want to get chastised by RY….

    Countoff, Namerama, Announcements, Shoutouts and a prayer.

    Thanks for letting me lead Uptown, it was worth the wait.

     

  • Me again…

    YHC has been on IR for the last 4 weeks or so and was glad to have the chance to Q. Due to the shoulder still being an issue the pax was informed there would be plenty of legs and abs. After the disclaimer we took off at 05:30 and went straight to the mountain.

    The Thang:  form two columns and IR to the top for the festivities. At this point we all partnered up and the mission was explained. It was a variation on BLIMPS…  Partner A would perform the exercise AMRAP while partner B ran downstairs to the ground floor, then across to the opposite stairs and back up to flip flop. After each  set was completed, the next exercise would be performed. They were as follows — Bicycle(real Freddie), Lunges, Imperial Walkers, Monkey Humpers, Putins, Squats.  It appeared we would run short of time and not complete the circuit, but after wasting a few minutes chitchatting about modifying, El Wire convinced us we could get it done… And we did!  When completed we made a quick dash back to the flag to close out the morning.  COT w/ shout out by YHC.

    Always a pleasure to Q. Glad to be back out there.

    Good Times!

    Roots

  • This is Bullshit

    A sweet 16 slumped into the gloom this AM to ascend Wolfpack Mountain.

    After saying the words at the beginning that we’re always supposed to say… a quick mosey over to the front lawn of Tulane…

    • Line up for SSH x 20
    • Bear Crawl to first oak tree
    • Up on feet for Imperial Walker Squats x 20
    • Crab Walk to next oak tree
    • Mountain Climbers x 25

    Mosey over to the base of the Mountain…

    • Partner up
      • PAX 1 executes 15 Burpees while PAX 2 does a Wall Sit. Then, switch.
      • Rinse and repeat with 10 Burpees
      • Rinse and repeat with 5 Burpees

    Mosey up the stairs, almost to the peak of the Mountain, stopping on floor 6 at the base of the ramp…

    • Partner up for Dora 1-2-3
      • Running heads up ramp and taps wall at top before heading back down
    • Jumping Lunges x 100
    • Merkins x 200 (it was during this set that Amnesty glanced over at me to say, “This is bullshit”)
    • Russian Twists x 300

    Line up 1/4 of the way up the ramp…

    • In honor of Reverend, Reverse Bear Crawl up to top of ramp

    Mosey to peak of the Mountain…

    • Get in groups of 3
    • Partner Leg Push-Downs x 25 while 3rd PAX executes LBC’s
    • Cycle each PAX through once

    Mosey down the Mountain and to the Flag. Count-off, Name-o-rama, announcements, and Ball o’ man.

    I hope you all will think of me today and tomorrow when a bout of soreness kicks in. But I ultimately hope your M’s will think of me two days from now when you’ve recovered and feel like you can do anything, for any amount of time.