F3 New Orleans

Tag: Wolfpack Mountain

  • You too, can do 300 merks! (almost)

    After getting behind on my F3 time this week, Reluctant Yankee asked me in a weak moment if i could Q WPM this Friday…  Knowing I would have a late Thursday night, I said absolutely, knowing it would MAKE me post….

    I figured what better than having the uptowners join YHC in the #300for30, at least for one day.  it’ll at least help (or hurt) with cooler carrying and 12 oz. curls this weekend.  So the goal was to complete 300 merkins in 45 minutes time, completely doable.

    Lets get moving…. but first, DISCLAIMER.

    Mosey to the Loyola Lawn for:

    COP #1) WARM UP

    • Merkins X 10
    • SSH X 20
    • Imperial Walkers X 20
    • Smurf Jacks X 20
    • Peter Parkers X 20
    • Hillbillies X 20
    • Plank Jacks X 20

    Mosey to the foot of WPM.

    Sprint up on the inclines and do below exercises on the straightaways, staying together as a PAX.

    • High Knees
    • Karaoke (switching half way)
    • Butt Kicks
    • Jog
    • Skipping High Jumps

    Once at the top, time for a little game of Blackjack on the highest incline level of WPM.

    Reps must always equal 21 between Merkins & LBCs

    Starting with 20 merks at top, running down to next level- 1 LBC, run back up – 19 merks, and so on

    This was a tough one, tclaps to the PAX for pushing through and finishing the entire workout, with no time to spare.

    Total merkin count: 230.  Although it wasn’t 300, 230 is nothing to be ashamed of.  Next time, ill do less of a warm up and throw in some jack webbs and that should do the trick!!

    Mosey back to flag for COT.

    Hope everyone has a safe and enjoyable Mardi Gras!

    -Cowbell

  • Almost Famous…

    Pre-Thang: Unbeknownst to the pax that showed up 19 strong, YHC got the word Thursday evening that our roving reporter would not be posting with us in the gloom, so the spectacular beat down planned was put on the shelf and we did this instead…

    The Thang: Mosey over and around to the Tulane lawn for a short warm up cop: SSH, Mtn. Climbers, Plank Jacks x 25 IC. Mosey to the Loyola corner: 10 Burpees at the bottom, 20 LBC’s at the top, 30 Squats on the side. Plank at the bottom and repeat. Mosey to the Danna Center quad benches for a decline plank to wait for the six. On to the Mtn.

    Run OYO to the top w/ stops on the church side for Merkins at each level. 10, 15, 20, 25, 30, 35 and plank for the six. This was where we saw World Peas in the middle of a solo workout. He joined us for the remainder to make us 20 strong.

    Mary at the top: Russian Twist, Hello Dolly, Dying Cockroach, Real Freddie, Flutter Kick x 25 and LBC x 52. Stairs to the bottom and a slow mosey to the benches at the flag area.

    Dips x 25, RLSU x 15, Derkins x 10, LLSU x 15. and CUT!

    COT w/ Shout out by YHC.

    T-Claps to the PAX for banging out a total of 155 Merkins along the way. Sorry it wasn’t recorded for posterity.
    T-Claps to Shorty and Cowbell for knocking out 300!

    Good Times!
    Roots

  • 500 calories earns you……

    If you’re Douille:  5 Michelob Ultras, If you’re 86: 2 Rectify Coffee Porters (hint hint Brown Bag), If you’re Sea Man: 2.5 Green Apple Smirnoff Ices.  The rest of you earned 4 Bud Lights. (Data courtesy of my first Q with a fit bit)

    A fast paced workout with the Tough Mudder in mind was what I planned for the Pax today.  The fact I rolled up at 529 and had to run to the flag set the stage for the workout.  Disclaimer and off we go.

    Mosey down St Charles and back up to the Loyola front lawn. Circle up for a warm up:

    • SSH IC X 30
    • Imperial Walker IC X 31
    • Plank Position for: Plank Jack X 20, Peter Parker X 20, Mountain Climber X 20 with no break and the first mumble chatter

    Quick mosey through Loyola campus to the ROTC pull up bars.  Divide in to four groups for:

    • Pull Ups X 5 and then spot your partner for 5, this is the count
    • Box jumps
    • Plank
    • Bobby Hurley’s
    • Repeat

    Quick mosey back to Wolf Pack Mountain.  Before summit push we warm up with some are circles X 20 and reverse X 20.

    Now acclimated form two columns for an Indian Run to the summit. Go.

    Once up top:

    • Cool down with 1 minute of elbow plank
    • On the Six for Dying Cockroach X 20, Real Freddy Mercury’s X 20, Putin X 20
    • Side plank leg lifts first on right X 10, on left X 10.  A move stolen from my wife’s video which apparently others have seen!

    Stairs back to the base and mosey over to the benches in the quad.

    • Left leg power steps X 20
    • Dips X 20
    • Right leg power steps X 20
    • Pain: Derkins X 5 –> Shoulder Taps X 20 –> Derkins X 5 and the most mumble chatter of the day.

    Mosey to St Charles and Calhoun for Burpees on the street car tracks.  4 sets of 5 at the cross streets until back to flag.  45min 30s and 500 calories!

    Count off to 16, thanks to the visitors both from Metairie and Charlotte. Namorama. COT with intentions for RY’s mom’s recovery, friends and coworkers of Frac Sac and El Wire who were recently diagnosed with cancer.  Thanks for a chance to lead!

  • Twice the Fun

    Pre Thang: Eleven Pax showed up eager for the mountain, so after a quick disclaimer YHC obliged.

    The Thang: Short mosey across the avenue and straight to WPM with a brief stop at the bike rack for 50 SSH IC, then over to the base of the first ramp. On the way up–BLIMPS with the usual exercises at each level on the church side. Burpees x 5, Lunges x 10, Imp. Walkers x 15, Merkins x 20, Plank Jacks x 25 and Squats x 30 at the top. Plank and wait for the six.

    Circle up for Mary: R. Twist x 25, LBC x 50, Hello Dolly x 25 all in cadence. Recover to your feet. Arm Circles standing on your left foot x 20 IC. Arm Circles standing on your right foot x 20 IC.

    BLIMPS again for the descent–modified w/ a stop on the university side for 25 LBC’s at each level, inspired by RY on the way up. T-Claps! Plank and wait at the bike rack.

    Mosey over to one of YHC’s favorite areas. The benches… Derkins x 15, LLSU x 20, Irkens x 15, RLSU x 20, Dips x 25 all in cadence.

    Mosey back to the flag for a four minute plank-o-rama.

    COT w/shout out by YHC.

    Special intentions to keep in our prayers: Saban’s dad, who is in hospice. Tinkles friend, who is recovering from a near fatal 4 wheeler accident. Reluctant Yankees mom, who is undergoing open heart surgery next week.

    T-Claps to the Pax for pushing hard on another nasty humid morning.

    Good Times!

    Roots

  • All Around the World

    Pre-Thang

    After a check-in from Roots on Wednesday, YHC was signed up for the Q-Spot so here goes.  YHC spent the week in the Shenandoah Valley of Virginia for work and decided to do an out and back 3 miler up Turk Mountain before a late flight out Yesterday.  Actual mountain climbing seemed like such an appropriate mindset to get inspired for a morning at Wolfpack Mountain.

    Warm-Up

    Mosey around the streetcar tracks and over to the Tulane sign for some Jack’n Around

    • COP IC: SSH x 30, Seal Jacks x 25, Smurf Jacks x 15, Plank Jacks x 15

    The Thang

    Mosey over to the bike racks underneath Wolfpack Mountain for Around the World:

    • Wall Complex – Prayer Squat 10 seconds, handstand mountain climbers 5 count, plank walks against wall 5 count, Prayer Squat 10 seconds
    • Run up 7 flights of stairs to the top of the mountain
    • 5 Lunge Jumps each leg
    • Run back down the opposite stairs
    • Plank Up waiting for the PAX

    Rinse and repeat x 5; that came to 35 flights of steps… a new Wolfpack Mountain record

    Catch your breath, circle up, and DJ Style Mary:

    • IC: LBC, LBT, Russian Twists, V-Ups, Hello Dolly, Freddie Mercury, LBC again 6 count… TCLAPS Chaccacon for keeping it short

    Announcements: Tough Mudder in March; Darby Challenge in February (see Hawg’s recent F3 NOLA email)

  • Nevermind The Cantore’s

    Pre Thang: Despite the warnings from all the weather gurus on the tube, 13 NOLA men decided to show up at the mountain to get better. After a brief disclaimer we were off into the 50 degree gloom with barely a mist…

    The Thang: Mosey up St. Charles and back around to the WPM bike rack for a quick warm up: Hillbillies, Plank Jacks, Low Slow Squats and Mtn. Climbers x 25 IC.

    Short mosey to the first incline and form two lines for an Indian Run to the top. Plank and wait for the six.

    At this point YHC modified the planned 6 MOM in light of all the standing water. We banged out 10 Merkins IC at the church side, then moseyed to the university side for 20 decline LBC’s IC. Moseyed down the ramp for another set of 10 Merkins IC, then into the garage for Mary: Russian Twist, Dolly, Dying Cockroach, Flutter Kicks, Real Freddie x 20 IC.

    For the descent we stopped at each end on each level for 10 Merkins(church side) and 20 LBC’s(university side) OYO. Plank and wait at the bike rack.

    Mosey back to St. Charles and around to the side of Gibson hall at the benches: Dips x 20, Arm Circles standing on left foot x 20, Low Slow Dips x 20, Arm Circles standing on right foot x 20, Derkins x 12 all IC.

    Mosey back to the flag area w/ a detour to the bricks/sidewalk entrance for a plank off. Went for approx. 2 1/2 minutes w many of the pax holding plank and the others finishing w LBC’s as needed.

    Held COT at same location to avoid slop and duck crap… Announcements made w/ shoutout by YHC.

    T-Claps to the pax for sucking it up and braving “the storm”.
    T-Claps to Saban, the only pax in short sleeves. A la Jingle Vader.

    Always a great privilege to lead.

    Good Times!
    Roots

  • #PreBlast – Christmas Eve Eve

    What a brutal week.  Thought we’d be looking at a pre-dead week-dead week, but it was quite the opposite.  As such, I’m plagiarizing tomorrow’s workout from one about a year ago.  Will see if Amnesty posts, and if so, if he recognizes his handiwork.

    First Wolfpack Mountain Q.  Yay.

    Warm Up:

    • SSH x 30 IC
    • IW x 30 IC
    • Arm Circles x 30 IC (15 each direction)
    • Parker Peters x 20 IC

    Mosey to the the Hill and Indian Run to the top.  11’s from the top ramp: run down one level and do 10 x Merkins; run back to the top and do 1 x LBC.  Continue until numbers reverse.

    Mosey downhill and head to ROTC zone.

    • Left Leg Step Ups x 20 IC
    • Dips x 15 IC
    • Right Leg Step Ups x 20 IC

    Mosey to front lawn of Loyola for Mary.

    • LBC x 20 IC
    • LBT x 20 IC
    • Hello Dolly x 20 IC
    • Flutter Kicks x 20 IC
    • J-Lo’s x 15 IC
    • Superman hold and rest x 3

    Mosey back to flag.

    This will be the last 2016 installment of prostrations.  Today’s focus on things to be grateful for – a good thing to think about as Christmas is upon us.

    I prostrate in gratitude for coming to…

    • see the beauty of this world.
    • know the wonders of all life forms.
    • hear the pure beauty of the birds’ singing.
    • know the spiritual sound of the wind.
    • hear the bubbling music of the streams.
    • see the beauty of a shimmering rainbow.
    • see that true peace of mind comes from being in harmony with nature.

    Amen.

    Merry Christmas and happy holidays, everyone!

  • Wolfpack Mountain with the Reverend

    Weather: A brisk 48deg and clear sky. Run to 6th floor via steps and backward run up the top ramp, sprint to back of the deck.

    Warm Up:

    • Side straddle hop (20x)
    • Imperial Walker Squats (20x)
    • Monkey Humpers (20x)
    • Burpees (10x)

    Run down, bear crawl up

    Mary:

    • X-Factor V-Up (30x)
    • LBC’s (20x in cadence)
    • Pretzel Crunch (20x Both Sides)
    • Protractor (1 minute)
    • Rosalita (20x)

    Go down and back up in Joe Hendricks (reverse bear crawl) up the top ramp, sprint to back of the deck.

    Shoulders:

    • Dancing Bears (20x)
    • Plank Compass w/ Merkins, Shoulder Taps, Side Planks
    • Sun Gods (20x)
    • Moraccan Night Club (20x)

    Down and back up in side shuffle left and right up the top ramp, sprint to back of the deck.

    Legs:

    • Dan Taylor (1Squat:4Lunge down)
    • Frog jumps back
    • Daft Punk (5x)
    • Dan Taylor down ramp to level 6.

    Run down and Back to the flag.

    Circle up and name our FNG, “Bunyans” because the guy is a giant like Paul Bunyan.

    19 pax total for some punishment. The reverse-bear-crawls up a ramp will not be forgotten.

  • Squat n Pickle

    Pre-Thang

    It was super cold for NOLA this morning.  All you North Carolinians would laugh at low 40’s but it’s a wet, bone chilling kind of cold with a whipping wind.  YHC brought along a piece of firewood to keep everyone warm though.  It was pretty awkward to lug around the AO.

    Warm-Up

    The PAX set off around the street car tracks and over to Touchdown Jesus:

    • COP IC: SSH x 30, Imperial Walkers x 20, Seal Jacks x 30, Hillbillies x 20

    The Thang

    Mosey to Wolfpack Hill.  Run up the ramps backwards and down the straight away forward up to the fourth floor.  Time for some Squat-n-Pickles:

    • PAX line up single file against the wall in Prayer Squat position
    • Man on the end runs down and back up the stairs while rest of PAX does 5 shoulder presses with the fire log to stay warm
    • When man returns, next man runs stairs while the rest of PAX proceeds with Pickle Pounding
    • Continue flapjacking Squats to Pickles until every PAX member has run stairs twice

    This was probably the first time any man has simultaneously pounded their pickle while squeezing a log…

    Mosey back down the hill and over to Wolfpack Stairs for Bear Crawlin around in escalator formation:

    • 5 Burpees
    • 10 Derikans
    • 15 Peter Parkers
    • Bear Crawl to start
    • Rinse and repeat with Parker Peters on 15 count

    Mosey across St. Charles and over to the swing set for a quick Mary circuit.  Everyone paired off into 4 stations.

    • Feet in swings for Hip Slaps (10 is the count)
    • LBCs
    • V-Ups
    • Russian Twists

    Mosey back to the flag

    Name-O-Rama: 8 men decided to warm up in the cold this AM.  It wasn’t a bad showing considering the F3 Levee Christmas Party took place approximately 10 hours prior.

    Shout Out:  Today’s intention is around self-confidence and choosing your attitude.  YHC experienced a tough project evaluation last week and felt down in confidence.  Upon further reflection and contemplation, failure is only a perception of oneself.  If you view failure as an opportunity, you choose to have an optimistic attitude in becoming better.  Without failure there is no success.  Attitude is a choice.  Staying positive is a choice.  As our lives progress, nothing ever gets easier, but our attitude dictates our emotions.  Prayer requests go out to Seaman’s friend who recently had a stroke.  We ask our Sky Q to be with his family and inspire them to keep a positive attitude.  Be optimistic in times of hardship.  Have the confidence and perseverance to keep pressing forward.

  • Dodging extras and cars and extra’s car

    13 PAX for a beatdown. We had a #suddenchange with the Q. I signed someone up but I forgot to remind them so my error – so I Q’d.

    We started off with a Tinkles special- F3 St Charles BLIMPS Charge.
    A letter of the BLIMPS at each intersection all the way to TD Jesus.

    We mosey’d to Wolfpack Mtn. Passed through a crowd of extras. We did a lunge walk up the first ramp. Then we dodged cars and extras all the way to the top of Wolfpack Mtn. On the way up we did 10 Merks and 10 Pickle Pounders.

    At the top we did a quick COP. Side lunge x 20, Crab Toe Touch x 20, Side Crunch-Left x 20, Side Crunch-Right x 20

    Then we mosey’d down the stairs through the extras again. We went to Wolfpack Hill. Ran up the ramps to the top. At the top we did the exercises Roots left on the columns in chalk. One group did Russian Twists – 1st lap and LBCs 2nd lap. The other group ran down a flight of stairs and then up the ramp backwards.

    At that point we mosey’d back to the flag for the COT. In the COT I used my 7 yr olds advent calendar which reminded us to include those who are lonely or who might need someone to talk to this holiday.

    It is always a pleasure to Q.
    RY