F3 New Orleans

Tag: Wolfpack Mountain

  • Pop it, push it, rock it, roll it

    Wednesday at the Birdcage I was horrified that only Bartman got the reference to Da’ Dip by Freak Nasty – a classic hit from 1996.  This epic song never hit higher than 15 on Billboard but this song made it to the playlist of every dance party and wedding based on the pre-twitter/pre-youtube world of social media.   Freak Nasty is really Carlito Thomas – who was raised here in NOLA but currently works and produces in Atlanta.

    You can watch the video in all its glory right here.  https://video.search.yahoo.com/search/video?fr=tightropetb&p=da+dip+video#id=1&vid=a571c5c0cbd5d72bb6b60f0735d34e0b&action=click

    So today was inspired by the un-informed from Wednesday.

    Started with the disclaimer…Tclaps to Tinkles who posted with 2 miles under his belt already and welcome back kotter to Jammy Fanny.

    Mosey’d over to the Tulane lawn for a quick warm-up.

    SSH x 20, IMP walker squats x 20, Mtn Climbers x 20

    Mosey’d to the Mtn – straight to the top up the stairs taking 2 steps at a time:  At the top broke out Sally Up/Flower by Moby for a Splash inspired Squat a thon.  Every time Sally Up – squat up – every time Sally down – squat down.

    Then we did a lap – down the stairs up the other set of stairs.  Taking 2 steps every step.  Instead of plank and wait – it was BLIMP and wait.

    Then we circled up for ROXANNE by the Police- Merk/Plank Jack a thon.  Every Roxanne do a merk.  Every Red Light do a plank jack.  Inspired by Maverick.

    Then we did another lap – BLIMP and wait at the top.

    Then we circled up for a quick – Leg raises x 20, Russian Twist x 20, Roaches x 20, Hip Dips x 10 left and x 10 right

    Down the stairs to FREAK NASTY alley.  Where we dip.

    At Freak Nasty alley I played Da’Dip (3 verses about 3 min).  Every time he said:

    I put my hand upon your hip
    When I dip you dip we dip
    You put your hand upon my hip
    When you dip I dip we dip
    I put my hand upon your hip
    When I dip you dip we dip

    We did 9 dips.  When he “sang” the verses we held a high dip position.  After about 3 min I noticed we were losing a few- so I decided to cut it.  Happy I got to educate these knuckleheads on the pre-bounce era of booty shakin’ hip hop.  We ended up doing about 30-40 dips.

    Circled up to the lawn right next to Freak Nasty Alley.  Here we did 15 donkey kicks right leg, 15 donkey kicks left leg, 15 fire hydrants right leg, 15 fire hydrants left leg.  Then we mini mosey’d under the parking garage.  Here we did merkin’ round the clock.  10 merks at 12 oclock, 10 merks at 300, 10 merks at 600, and 10 merks at 900.  Using the parking blocks to create a different leverage.

    Finally we mosey’d back to the FLAG.  At the Flag we did plank – 45 sec yankee agressor, 45 sec southern gentleman, and 30 sec mission impossible.

    Always a pleasure to lead.  Thanks for the opportunity.

    See you in the Gloom – RY

     

     

  • No Respect

    A group of 12 met this morning wondering what happened to the cold front, and once 5:30 hit mosey’d to the foot of the mountain to see what they were in for.

    In the spirit of Play Fast Fridays the morning was all about cardio, cardio, cardio.

    Warm-up

    • Arm Circles forward I.C. x10
    • Arm Circles reverses I.C. x10
    • High Knees I.C. x10
    • Butt Kicks I.C. x10

    The Mountain

    • The pax ran up to each level and waited for the six while doing side straddle hops until they reached the peak
    • F3 Combine: Shuttle run between the parking curbs with ascending burpees after each rep to 5
    • Partner Relay: Partner does side straddle hops while the other partner backpedals to the stair and sprints back (x5)
    • Moseying Indian Run down the mountain

    Benches

    • Left Leg Step Ups I.C. x10
    • Dips I.C. x10
    • Right Leg Step Ups I.C. x10
    • Dips I.C. x10
    • Stair Masters I.C. x10

    Touchdown Jesus

    • Voluntary Mary
    • Global Warming
    • and to finish it out… Monkey Humpers by request

    Mosey’d back to the flag for the count, name-o-rama (not a single respect in the pax), named our FNG (s.o. Hand Grenade), and prayer.

    Always a pleasure fellas,

    Hasselhoff

     

  • Two Parking Garages and….

    Beautiful cool morning no excuse to fart sack today other than the “on your own stylings of 86”.

    Started with a mosey to the benches by the large parking garage and partnered up.

    One partner ran to the top of the larger parking garage (West rd side) performed 20 x burpees  then came back down the stairs.

    The other partner ran to the top of the smaller garage(Freret st side) and performed 20 x walk out merkins to t-frame then came back down the stairs.

    Then the partners switched and ran the opposite garage and performed the corresponding exercise.

    When done both partners returned to the benched and performed 20 x step ups, then 100 lbcs until the  arrived.

    Then on your own:

    20 x dips

    20 x decline merkins

    20 x shoulders taps

    Then slow mosey to the big parking garage and partnered up again.

    One partner ran up stairs to the top and performed 30 x crab toe touches while partner at the bottom of the garage did yoga squats.  Then partners switched.

    Mosey to the Loyola lawn:

    Ring of Fire:

    5 x burpees while everyone held an Al Gore

    10 x wide merkins while everyone held plank

    15 x jumping squats while everyone held squat position

    Mosey to the flag.

    Count off, name-o-rama, prayer.

    One FNG today and he mentioned that he worked with lubricants so Seaman donned the name KY.  Now tinkles might have competition for most apropos name.

    Thank you,

    86

     

  • 2 FNGs are better than one

    Warmup

    in circle, in cadence.

    SSH x 20

    Seal jacks x 20

    Peter Parker x 20

    Imperial Walker x 20

    Plea’s x 20

    mosey to TD Jesus

    in partners – bear crawl to TD Jesus and crab walk back while partner does burpees, repeat with LBCs.

    mosey to Wolfpack Mtn

    to the 6th floor jog the incline, lung the flats.

    in circle, in cadence on 6th floor Jack Webb x 9

    mosey back down and finish up with 5 minutes of Voluntary Mary.

  • R-E-S-P-E-C-T

    All YHC is asking for is a little RESPECT.  Is that too much to ask for?  YHC woke up this morning excited to start the big day with a Birthday Q – looking forward to hearing the chorus of “Respect” from the PAX in the COT.  But before he could hear that, he first had to guide the PAX through the workout.

    YHC arrived early to enjoy the gorious cool morning – 85 degrees, 90% humidity, and a hint of a breeze.  Fall must be just around the corner.  86 was already present and waiting, one of the perks of a new baby must be the built-in random timed alarm clock.  Slowly, the 18 more PAX (including 2 FNG and even a Shorty) arrived to enjoy the glorious cool morning.  5:30, YHC gave a brief overview of F3 and issued a disclaimer, trying to follow Hawg (or should I say – “No-Show-Hawg”) suggestions from Q school – reminding everyone to be careful, watch footing, watch road crossings and modify as necessary.  Then we’re off.

    COP #1: Mosey across St. Charles Ave to the grass in front of Tulane

    • SSH x50 (the PAX quickly, and correctly, guessed that “50” might be a count for many exercises)
    • Peter-Parker-Peter x50 (each leg is a 4 count: Knee to Same Elbow, Back, Knee to Other Elbow, Back)

    Much grumbling from PAX already.  That sure didn’t take long.

    COP #2: Mosey to Wolfpack Mountain.  2 lines to Indian Run to the top.  Circle up for Explanation and practice for “50 at the Zoo”.  50 total reps of 2 exercises, with animal crawls in between.

    • Giraffes x10 (thanks for the name Shorty!)  In F3 Lexicon, these are called Mike Tysons, but YHC needed an animal name for it.  4 count exercise in plank position: Count 1 to Horizontal Squat, Count 2 back to plank, Count 3 Murican Down, Count 4 back to plank
    • Bear Crawl Down: Down the ramp 25 yards
    • Monkey Jumpers x10 3 Count Monkey Humper, 4th Count is Squat Jump (“1 2 3 JUMP” = 1 rep)
    • Duck Walk Up: Up the ramp 25 yards

    Repeat for 50 total reps (3 sets of Giraffes, 2 sets of Monkey Jumpers).  Note: Monkey Jumpers followed by Duck Walks suck, in the good sense.  I expect that combination to make a return appearance.

    COP #3: Mosey down the stairs and onto the campus quad.  Split into 4 teams of 5 PAX for “50/50” exercise.  The game: which team is first to complete 50 50-yard sprints.  Team splits into 2 – 2 go to the far end of the quad (50 yards away), 3 stay at starting line.  PAX on the far end are always doing LBC.  PAX on the near end are always doing Lunges.  1 PAX sprints across the squad, takes his place doing the exercise while a PAX that was at that end sprints back to the other side.  Rinse, Repeat.  Sprint.  Lunge.  LBC.  Sprint some more.  First team to complete 50 sprints wins.

    Team #3 led by Seaman pulled out the victory.  I know Neon and Highlights were there too, but sorry – I can’t remember the others.  Team #3 got to watch while Teams 1, 2 and 4 each did 5 burpees.

    COP #4: Mosey to a circle in front of a Loyola building.  YHC hadn’t been there on a Friday am before, but had noticed the convenient collection of stone benches – great for jumps and dips!  PAX partner up, 10 teams.  This one called “Dora 60s”, looking forward to the “Respect-Respect” milestone now out in front of YHC.

    • PAX 1: 10 Box Jumps
    • PAX 2: Dips AMRAP
    • Flapjack (apparently, Uptowners were unfamiliar with that term.  YHC tried patiently to explain it)
    • Repeat for a total of 60 Box Jumps (30 for each PAX)

    Teams count total Dips.  86 and Hasselhoff won with a total of 153 dips completed.  Enjoy your door prizes!

    COP #5: Mosey to the softest grass in town (or so the Uptowners think).  Circle up for

    • LBC x48 (age at which YHC started working out with F3)
    • Burpees x50 (10 Burpees per minute for 5 minutes).  This is a sucky way to close a workout, and really kind of a jerk move by the Q.  But it was a thoughtfully planned, and well executed jerk move by the Q.

     

    Mosey back to the Flag.  Finish up with count-off, and name-o-rama (YHC was disappointed at the grumbling when he announced his age – he expected much more cheerful screams of “Respect”!).  Named out 2 FNGs – welcome to F3 Highlights and Nemo!  Finished up with a prayer of thanksgiving, and St. Ignatius Prayer for Generosity.

    All: Thank you for letting me lead.  Bogey and Heisenburg: Thank you for introducing me to F3 2 years ago.  Roots, Jingle Vader, Bad Moon, Nemo – Thank you for inspiring me as I now join you in the Respect club.  I have truly enjoyed, and plan to continue enjoying, the workouts, the inspiration, the camraderie that F3 brings me.  I look forward to continue growing personally, professionally and physically through the example you all set for me.

    I was ready to quit after 30 Burpees at the end.  I was spent.  I didn’t think I had anything left in the tank.  Without F3, I would have quit.  With F3 – because of the example all of you set, and the belief that I need to return the favor and set an example for others, I dug deeper than I thought I could and got the 2 more sets done.  Thank you for inspiring me and encouraging me.

  • Friday Morning Burn

    I had a nightmare about fartsacking this morning’s Q.  Luckily that didn’t happen, and we had a healthy 18 PAX out for a hot, muggy beatdown at Wolfpack Mountain.  We began with a quick mosey to the 1st floor of WPM for warmup:
    -20 x plank jacks
    -20 x SSH
    -20 x elbow lift planks

    Then we Indian ran in two groups to the top of WPM.  There, we did a cycle of 30 seconds of AMRAP of the following exercises:
    1. jump squat
    2. merkin
    3. split lunge
    4. burpee
    5. squat

    Between each 30 seconds of exercise, we did 30 seconds of rest. And we went through 1-5, but held the squat for 20 at the end before last rest.  Rinse & repeat a total of 3 cycles through all exercises.

    We then headed to down the stairs to the benches in the Loyola quad and did the following:

    -20 x L power up

    -10 x decline merkins

    -20 x R power up

    -15 x dips

    We then moseyed to the main circle for some ab exercises:

    -20 x LBC

    -20 x penguins

    -20 x V-up

    -20 x LBT

    -20 x flutter kicks (mistakenly labeled hello dolly by YHC)

    -20 x pickle pounder

    Then we moseyed back to flag for COT.  Great workout.  Hopefully things are back to “normal” after a couple of days of chaos around here.

  • Three Peaks, Three Miles

    I’m always looking for a little variety in my F3 Q’s and I’ve often thought we’ve only scratched the surface as far as what fun and excitement may be found on the Loyola and Tulane campus.  Fun in the 41 year-old, 530 am, healthy lifestyle kind of way.  Lest a mind or two went elsewhere.  So for this particular Friday we took and diffent path and hit new terrain including a distant mountain.

    Warm-up: at the flag stretch our hammys and our quads.  Display poor balance.  Let’s Mosey.

    Our mosey took us through the Tulane campus across Freret and to what appears to be the Tulane quad.  Grass isn’t as nice as Loyola but still a comfortable place for a COP:

    • SSH IC X 20
    • IW Squats X 20
    • Monkey Humpers X 20
    • Bear crawl across the lawn

    Mosey again heading across Willow to the parking garage near Yulman stadium.  Mount Greewave if you will.

    OYO to the top with 10 Burpees then plank and wait.  Stairs to the bottom and to our delight the open air stairwell had a nice little breeze.

    Mosey over to Calhoun street for a nice straightaway to the Loyola campus and Wolfpack hill.  OYO to the summit and 20 lunges at the top. Stairs to the bottom- AC in this stairwell, even better.

    Mosey to the original high altitude implement, Wolfpack Mountain.  Again OYO to the summit.  30 LBCs as your prize. T-claps to Hawg for sweeping the 6 and to the Pax for finishing the job.

    Mosey back to the flag.  I realized one of the reasons I enjoy the running as it gives a nice opportunity to chat with the Pax. I learned that despite his very beachy persona that Sandbar is originally from Kentucky and that he works for the smallest Federal agency (some acronymly named coastal preservation group). Good F2.

    Count off, namorama, announcements. I prayed for the courage to see through the many challenges we face.  A workout can be a metaphor for life and and much like the group is stronger than the individual, we are stronger with God.

  • Back To Work

    Eleven Pax gathered early Friday morning with mumblechatter rehashing the Gnarly Nutria and what coulda, shoulda, woulda been… The “world” won! What’s done is done.  Time to move forward and get stronger for next time.  What better place to do so than the center of the universe– Wolfpack Mountain!  After the disclaimer we were off at 05:30.

    The Thang:  Mosey up the avenue and back down to Touchdown Jesus(the replica, as Rudy reminded us)  for the warmup.  Forward arm circles standing on the left foot, Forward arm circles on right foot, SSH, Mtn Climber, Imp. Walker, Plank Jack, Hillbilly, Plank Walk x 20 IC.

    Mosey to WPM. Lunge the first ramp, then OYO to the 6th level with stops at the church side for 20 squats and stops at LU side for 25 LBC’s.  Plank and wait for the six.  T- Claps to Mariah for leading the early arrivals in some Mary while we gathered up the six, some of which YHC might have confused.  There’s a rumor they were lunging all the way up… Cobains.

    Once we regrouped we were faced with the last and steepest ramp.  Not a better  place in the universe for Bearpees.  Hardcore Okwatans may disagree.  Each pax was to make their way to the top via the Bearpee– a four count bear crawl followed by one burpee, increasing each rep 4:1 and finishing w a 40 count bear crawl and 10 burpees.  Pretty sure there was plenty of hate for the Q at this point.  T Claps to the pax for getting it done.  It sucked… At the top we did a little Mary– R. Twist, Real Freddie, Dying Roach x 20 IC.

    With 5 minutes to go, we hit the stairs and moseyed toward the flag.  Yankee mentioned how shocked he was that we didn’t stop at the benches for dips and it might be a Roots first.  Not wanting to disappoint, we detoured to the fountain benches near the flag for a quick 25 dips IC for the win!

    COT w shout out by YHC

    T Claps to Mariah for making all three uptown workouts this week while visiting from Charlotte.

    The Pax completed a total of 605 Burpees which YHC will donate to Cadre Danny’s million burpee challenge. T Claps

    Good Times!

    Roots

  • Amnesty Mountain

    My driver got me there just in time to run up to a group of men filled with anxiety, mixed with fear…and proclaim the disclaimer.  Mosey.  Hey look!  Hawg rolled in hot as usual.  We picked up Shorty on the way…  We circled up on what is claimed to be the nicest patch of grass in the city for the warmup COP:

    -SSH x 30 IC

    -IW x 30 IC

    -Mountain Climbers x 20 IC

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

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

    We moseyed  to the mountain.  Two columns for an Indian Run to the top.  Now that we were warmed up, 11’s:

    -start with 10 burpees, run down the ramp for 1 crossfit merkin (hands up Seamen), back up for 9 burpees…..etc….  After some of the speedsters finished and planked, I called it and we headed down the stairs to the row of benches.  YHC is headed to the beach tomorrow so all worked on triceps.

    -Dips x 20 IC

    -Left Leg Step-ups x 15 IC

    -Incline Merkins (Irkins?) x 20 IC

    -Right Leg Step-ups x 15 IC

    There was some time left for Mary so we headed to the nicest grass in the city, if not the world (sic):

    -LBC x 20 IC

    -Hello Dolly’s x 20 IC

    -Flutter Kicks x 20 IC

    -Wife Pleasers x 20 IC (an Amnesty classic…and a strictly no eye contact event…that means you Yankee).

    We got back to the SF just in time.  Countoff (21), explained namerama to the two FNG’s and named them (welcome Sunshine and Candygram), announcements and a prayer.

    Thanks for letting me lead for the fourth time during my Birthday Week.

  • Let There Be Rock

    Ten men gathered in the gloom in what could be described as a temperate? New Orleans morning to face the mountain.

    Warm Up

    • Mosey
    • Side Straddle Hops (IC) x20
    • Smurf Jacks (IC) x15
    • Low & Slow Squats (IC) x15
    • Suzanne Somers (IC) x15
    • Iron Mike (IC) x15

    Mosey to Touchdown Jesus for an AC/DC deep cut

    • Whole Lotta Rosie – 42 LBC’s – 39 American Hammers – 56 Flutters
      • 30 Mountain Climbers between each dimension

    La Montaña

    • Route 66 – Mexican Squats in ascending reps (1-11) at each landing to the top of the deck
    • Mucho Chesto
      • Merkins (IC) x10
      • Werkins (IC) x10
      • Diamond Merks (IC) x10
      • Left Stagger Merks (IC) x10
      • Right Stagger Merks (IC) x10
      • Mission Impossibe (IC) x10
    • Moroccan Nightclub (IC) x20

    Down the Stairs to the Benches

    • Left Leg Power Ups (IC) x15
    • Dips (IC) x15
    • Right Leg Power Ups (IC) x15
    • Irkins (IC) x15

    Back to Touchdown Jesus for a sprinkle of Mary

    • Hello Dolly’s (IC) x15
    • LBC’s (IC) x15
    • Peter Parkers (IC) x15
    • Parker Peters (IC) x15

    Returned to the flag for the count, name-o-rama, and prayer

     

    Reminder:  Roman candles shoot from where you light them, or is it the other end… I can never remember

    Hasselhoff