F3 New Orleans

Tag: Wolfpack Mountain

  • Not Yoga

    Seven F3 vets, hungry for a morning burn set out into the steamy gloom at 05:30 after a brief disclaimer.

    The Thang: Mosey to Touch Down Jesus for warm up. SSH and Hip Slappers x 25, Imp Walkers and Mtn Climbers x 30 all in cadence.

    Mosey to the LU corner: 10 Merkins at the bottom, 20 LBC’s at the top and 30 Squats on the side. Plank and wait back at the bottom. Repeat two more times.

    Mosey to Wolfpack Hill: 10 quick Burpees at the bottom, then up to the top via the ramps. Backwards run on the inclines. At the top, partner up. Partner A does designated Ab exercise AMRAP, while partner B runs down the stairs and back up then switch. Exercises were: Russian Twist, Hello Dolly, Real Freddie, Flutter Kicks, Plank Walks.

    Mosey back down the ramps w/ a short recovery COP of Merkins x 15 IC, then back to the flag.

    COT w announcements and shout out by YHC.

    T Claps to Rudy for joining us Uptown. As it turns out, a wise choice!
    T Claps to Hawg for his Uptowner meets granola Yogathon at Pontiff. I’m sure it was quite a challenge. I would like to participate next time.

    Good Times!

    Roots

  • The Real Uptowner

    Pre Thang: Twelve F3 vets met in the gloom for the inaugural “real uptowner”. It’s not that we’re snobs, there is just plenty for us to do so close to home. We welcome “the world” with open arms! After the disclaimer we were off on a few short moseys and lots of work…

    The Thang: Mosey right across the street to Touchdown Jesus for warmup: Imp. Walkers, Peter Parkers, Hillbillys, Parker Peters x 25 in cadence

    Mosey to the lawn behind the Admin Bldg.: LBC x 50, Merkin x 20, Putin x 25, Larry Craig x 20, Real Freddie x 25, Diamond Merkins x 10, Hello Dolly x 25, Stagger Left Merkin x 10, Flutter Kick x 25, Stagger Right Merkin x 10, Dying Cockroach x 25, Carolina Dry Docks x 10 all in cadence.

    Mosey over to the benches: Dips x 20, Forward Arm Circles on Left Foot x 20, Incline Merkin x 15, Arm Circles Right Foot x 20, Low SLow Dips x 20, Reverse Arm Circles Left Foot x 20, Derkins x 12, Reverse Arm Circles Right Foot x 20, Hip Slappers x 10 all in cadence.

    Short Mosey back to the flag for plank-o-rama: Regular, Left Side, Regular, Right Side, Regular, Southern Gent, Northern Aggressor, Elbows, Regular, Mission Impossible, Regular. Followed by LBC x 50 IC. Finished with a few minutes of stretching.

    COT w/ shoutout by YHC. Prayers up for victims of recent terrorism at home and worldwide and for those struggling with loss of loved ones.

    T-Claps to the PAX for making it through another nasty humid morning.

    Total mosey was less than 3/4 of a mile w/ plenty of pain in between and we didn’t even climb the mountain…

    Good Times!
    Roots

  • Burpkin Mountain

    15 Pax gathered ’round 2 flags for YHC’s VQ at Wolfpack Mountain, the same day as “The Uptowner” debut. Sorry Hawg. Side FX wanted me to point out that he posted uptown today, too.

    DISCLAIMER

    Mosey down St. Charles a bit and then head to Loyola quad lawn.

    COP #1: Warm Up

    SSH X 20
    Smurf Jacks X 20
    Imperial Walkers X 20
    Hillbillies X 20
    Mountain Climbers X 20

    Mosey to the base of Burpkin Mountain.

    Lunge walk up to the last cone
    complete 5 Burpees on south end and 10 Merkins on north end, all the way up.

    Plank or Al gore and wait for 6.

    COP #2: MARY

    Russian Twist X 25
    LBC X 25
    Flutter Kick X 25
    Box Cutter X 25
    Penguins X 25

    Mosey down one deck to catch a breath and then take stairs and meet at the benches.

    Eirkens X 15
    LLSU X 15
    Dips X 15
    RLSU X 15
    Derkens X 15

    Line up in 2 rows, columns, groups, etc. whatever floats your boat!

    each round starts with an exercise for first half and ends in a sprint for second half.
    1. Jog, Sprint
    2. Backwards jog, backwards sprint.
    3. High knees, sprint
    4. Butt kicks, sprint
    5. Karaoke left, sprint
    6. Karaoke right, sprint
    7. Jog, Sprint

    COP #3: Stretch

    finish up with some light basic stretching.

    Mosey to flag and we run into Whoop! Apparently he ran on his own, we’ll never know…HA! We were nice and invited him to join the COT.

    Good to be back at the mountain!

    Thanks for letting me lead.

    -Cowbell

  • Climbing the Mountain

    A Pax of 12:  11 men of NOLA and 1 visitor from Columbia, SC posted at WPM to kick off the 4th of July weekend.  Rosenbagger was in for a week long electrical conference, I believe.  Tclaps Rosenbagger for posting!

    DISCLAIMER

    Tha Thang

    Warmup mosey around St. Charles and over to the Tulane lawn.

    COP #1
    20 x Press Jacks IC
    20 x Peter Parkers IC
    20 x Low Slow Squats

    Mosey over to the bottom of WPM (North side) and line up for an explanation:

    Climbing the Mountain:
    Pax will perform mini-COPs at the South (Lower Body – Specific) and North (Upper Body – Specific) while climbing WPM.  Once done a COP, move to the next area and Plank/Al Gore for the #six.

    Start at (1 – North) and Frog Hop up to (2 – South)

    COP #2 (2-South): 
    10 x R. Calf Raise IC
    10 x R. Pogo IC
    10 x L. Calf Raise IC
    10 x L. Pogo IC

    Backward run up to (3-North).

    COP #3 (3-North):
    15 x Shoulder Taps IC
    10 x Shoulder Tap Merkins IC

    Mosey to (3-South)

    COP #4 (3-South)
    10 x R. Lunge IC
    10 x R. Low Lunge Pulses IC
    10 x L. Lunge IC
    10 x L. Low Lunge Pulses IC

    Low Shuffle (Right side facing) to (4-North)

    COP #5 (4-North)
    15 x Table Top Dips (R. Leg Up) IC
    15 x Table Top Dips (L. Leg Up) IC

    Mosey to (4-South)

    COP #6 (4-South):
    15 x Squats IC
    15 x Low Squat Pulses IC

    Low Shuffle (Left side facing) to (5-North)

    COP #7 (5-North):
    10 x Burpees OYO

    Mosey to (5-South).

    COP #8 (5-South):
    10 x R. Leg Balance Reach IC
    10 x L. Leg Balance Reach IC

    Duck Walk up to (6-North)…This sucked!!

    COP #9 (6-North):
    10 x Roombas IC

    Mosey over to (6-South).

    COP #10 (6-South):
    Plie work: Pax hold a low wide squat and does the following:
    10 x Arms Out to Front IC
    10 x Arms Out to Above IC
    5 x Arm Circles Forward IC
    5 x Arm Circles Backward IC

    Last mosey up to (7-North).

    COP #11 (7-North): 6MOM
    15 x Flutter Kicks IC
    15 x Hello Dolly IC
    15 x Penguins IC
    15 x Dying Cockroachs
    20 x Putins (a.k.a. Russian Twists) IC

    Mosey down the stairs and over to the Alley of Benches.  Pax lines up at each bench for the final COP.

    COP #12:  
    I want to name this COP the Freak Nasty (I dip, you dip, we dip) #lex
    15 x Dips IC
    12 x Dips IC
    10 x Dips IC

    Back to the flag.  Held the COT, which included the Countoff, Nameorama, and Prayer.

    Thanks for letting me lead!

    Naked Man Moleskin

    Humidity is heating up.. make sure to drink plenty of water (OSHA approved).

    What is it called when the Q splashes merlot?  I was very close to doing this.  RY probably knows… He is a lex guru.

    GO Ruck is 11/11/16…Be There!

     

  • Too much chatter, gotta push harder

    14 Men and No Flag started our Wolfpack Mtn journey on a very humid Friday.
    Got a few comments about the size of my Weinke – so I had to remind the PAX its not the size of the Weinke that matters but rather how you use it.

    Lets get straight to business! Straight to the MTN for the start of the beatdown. I wanted to try and beat the record of laps on the MTN but alas we could only tie it.

    First COP at the bottom. SSH x 25, Imp Walker Squats x 20, Crab Touches x 25 (Hawg decided to show up at this point), and Merks x 20.
    Run up to the Top of the MTN using the stairs.

    Slow Merks, Slow Squats, Slow LBCs – that sucked – regroup and just do regular LBCS bc the slow LBC thing didn’t work, then finish with some Plank Walk all x 20

    Then we ran a lap on the MTN. Down the stairs across to the other stairwell and then up the stairs. 7 flights. An easy modify is to cut out some of the stairs. It keeps the pax together and each guy can push himself.

    Then another COP with V UPS, Pickle Pounders, Diamond Merks, and Peter Parkers x 20 At this point Shorty and Hawgcycle start their mumblechatter fest. I can’t tell if I am not working the pax hard enough or if Hawg and Shorty are just in a chatty mood.

    Then another lap.

    At the top we had another mini-Q school. Tinkles led SSH x 25, Ball Boy led LBC x 20, Eight-Six led flutter kicks, Quick Draw led Squats and Frac Sack led lunges. I can’t remember the counts. More mumblechatter from Hawg and Shorty.

    Then another lap.
    Then we did the TITO lounge by the pool special. For a 20 sec cool down.
    More mumble chatter – from Hawg and Shorty. I could never tell if the workout was too easy or if they were just messing with me. A few of the PAX assured me – that the workout was fine.
    At the top we did Staggered Merks-each position, Parker Peters, and Mat Jumps.

    Then we were out of time so we mosey’d down the MTN and back to the Flag for our COT.
    Thanks for letting me Q – I had a nice AM in the HUMIDITY!

    Peace. RY

  • Back to the Suck…

    After the disclaimer we took off at 5:30 sharp into the thick, still gloom–13 strong.

    The Thang: Mosey over and around to front lawn of TU, where we picked up Revit for an even 14.
    We circled up for SSH x 50 IC, then we moseyed over to TD Jesus for BLIMPS:
    Burpee Broad Jumps x 5, Lunges x 10 each leg, Imperial Walkers x 15 each leg, Merkins x 20, Plank Jacks x 25 and Squats x 30. Plank and wait for the six.

    Mosey through campus to Wolfpack Hill. Group run to the top — running backwards on the inclines. (A pit stop at the middle for a plank-o-rama. Regular, left side, right side, elbows, regular.) At the top we partnered up and did 5 rounds of “ab-stairs”. One partner runs down the stairs and back up, while the other performs the designated ab exercise AMRAP. They were: Russian Twist, Hello Dolly, Real Freddie Mercury, Flutter Kick and The Plank Walk(Cobains).

    Mosey down the ramps and then the stairs to the Danna Center Quad benches. Dips x 25 IC, Left side step ups x 14 IC and Right side step ups x 15 IC.

    Mosey back to the fountain benches. Arm circles to the front x 15 IC, Incline Merkins x 15 IC, Arm circles to the back x 15 IC and Derkins x 10 IC. Recover and walk to the flag for COT.

    Shoutout by YHC included St. Ignatius Loyola’s prayer for generosity.(Below)

    Lord, teach me to be generous.
    Teach me to serve you as you deserve,
    to give and not count the cost,
    to fight and not heed the wounds,
    to toil and not seek for rest,
    to labor and not ask for reward,
    save that of knowing that I will do your will.

    T-Claps to the PAX for hanging tough. The humidity is definitely back…
    T-Claps and welcome to Bartman who pushed the pace w/ El Wire.

    Good Times!
    Roots

  • Marvelously muggy May morning, maybe: make it up

    YHC to himself: a big group this morning, I wonder who’s the Q. A few minutes later out loud: I wonder who’s the Q. A unison chorus: you. Uh…uh… ok. With not one but two FNGs, we mosey after an accurate disclaimer.

    First COP in front of Touchdown Jesus:
    20xIC Plie Squats (thanks to Cowbell)
    20xIC Imperial Walkers
    20xIC Mountain Climbers
    20xIC SSHs

    Mosey to bottom of Wolfpack Mountain for second COP:
    OYO up the mountain with BLIMPS: after lung walking the initial ramp up, 5 burpees on 2d floor, 10 lunges on the 3d, 15 IWs on the 4th, 20 merkins on the 5th, 25 plankjacks on the 6th and finish off with 30 squats at the top.

    Circle of Mary:
    15xIC Dying Cockroaches (touch your toes, boys, touch your toes)
    15xIC Flutter Kicks
    15xIC Rosalitas
    15xIC JLos
    15xIC American Hammers

    A hamster run:
    Mosey down central stairwell, run over and up second stairwell, then back to start for a close out with 10 burpees. When YHC asked Quick Draw to give us 15, he wisely asked, 15 what? A sigh of relief came when the words countdown were spoken.

    Mosey down the stairs again to bench time:
    15xIC Left-leg Bulgarian ball busters
    15xIC Right Leg Step Ups
    15xIC Dips
    15xIC Right-leg Bulgarian ball busters
    15xIC Left Leg Step Ups
    15xIC Low-double-slow dips (plus one extra, otherwise you end on in a heap on the ground).

    Mosey to fountain for quick closeout COP:
    15xIC Incline merkins
    15xIC Decline merkins

    Namorama, name the two FNGs, intentions, Circle o Man for prayer, and hasta luego.

  • Pair Up

    Pre-Thang

    After a torrential pour down through the evening, it was time to get sloppy.  F3 is rain or shine, beeh-beh (New Orleans tongue for saying, “Baby”).  Luckily, the rain brought a crisp coolness to combat the humidity.  The PAX set out to become better men in the dampness.

    Warm-Up

    Mosey down the street car tracks to the edge of the park and back down to Touchdown Jesus for the first COP:

    • IC: Seal Jacks x 30, SSH x 30, Hillbillies x 25, Imperial Walkers x 25, Peter Parkers x 15 HOLD PLANK Parker Peters x 15

    The Thang

    Mosey back across St. Charles to the playground and pair up for circuits.  Rinse and Repeat x 2

    • 15 Burpees is the count for rotating
    • Merikan high fives (on each up press high five partner with opposite hand)
    • Squerkin (wheelbarrow position with simultaneous squat + Merikan) – switch positions on second round
    • Swing Set Hip Slaps
    • Leap Frog over and crawl back through under legs
    • Sit Up High Fives

    Mosey back to Touchdown Jesus for second COP:

    • IC: Seal Jacks x 30, SSH x 30, Peter Parkers x 15, Parker Peters x 20

    Mosey over to Wolfpack Mountain by the bike racks for some Mary:

    • IC: LBC x 30, Dying Cockroach x 20, Penguins x 20, Russian Twists x 20, Hello Dolly x 20

    Do 10 burpees for good measure and mosey back to the flag.

    Name-O-Rama: 13 men decided not to fartsack this glorious morning.  FNG, Whoop, was dubbed his name after having a near pooping incident and not able to find a bathroom.  Luckily the turtle head decided to return into his shell.

    Shout Out: YHC hasn’t Q’d since February right after Mardi Gras.  TCLAPS goes out to Dredd and OBT for taking YHC to F3 church a couple Saturday’s ago.  Also, TCLAPS to Roots for reaching out to YHC on signing up to Q again.  YHC has not work travel for a few weeks so it’s time to get back into the grind.  Expect more posts to come.  CSAUP announcement on the Ruck coming up in November.  Shorty is spearheading it so reach out to him.  We need a 30 member PAX.

    PAX thanks the almighty Sky Q for helping us get up this morning.  Go enjoy some live, local, free music at Bayou Boogaloo this weekend.  Go out into the weekend being better husbands, siblings, fathers, and leaders.

  • Don’t breathe through your nose or Cheeto Fingers?

    Beautiful AM with 60 degree weather – and TWO FLAGS
    Roots needed a sub – and I couldn’t get to the computer to request another Q so I got stuck with planning the Friday at Wolfpack Mtn. The good news is that I LOVE to run a workout at Wolfpack Mountain.

    SSH x 25, Imperial Walkers x 25, L/RArm Raise Merksx 20, Peter Parkers x 20, and LBCs x 35

    Then we mosey’d to the TOP of Wolfpack MTN

    At the top we did some SLOW COUNT REAL FREDDY MERCURIES x 25, Side Crunches – Left x 20, Walking Wife Pleasers x 20 (didn’t feel this at all), Side Crunches x – Right x 20, Russian Twists x 25
    **Felt the side crunches need to add those to the Mary rotation. The Walking Wife Pleaser wasn’t too good.
    The AM Sunrise was awesome!

    Then we MOSEY’d down to the ROTC Pull up bars

    At the Pull Ups we did a modified Rocket Man series: Pull ups, Box Jumps, 10 x Burpees, and Declined Parkers – – the count was on the 10 Burpees everything else was AMRAP

    We did a second cycle through we did Burpees, Hanging Oblique Rotations,Box Jumps, and V ups

    Man the smell here was special. I thought it was Douille’s breath at first but it turns out there was some fertilizer on the ground

    Then we mosey’d up and down Wolfpack Mtn. Noticed some Honey KiKs cereal by the door way at the top of the Mtn. Last week District, week before that Wendy’s. Someone keeps leaving us treats on the route.

    Then we went straight to benches for a full tabata series with Dips aka Freak Nastys. And it hurt me.

    Good workout this AM gents! Thanks for pushing me!
    Make sure you post tomorrow at City Park with OBT and Dredd!
    I really wanted to name the Hustler – Cheeto Dust/Fingers because of his orange shirt but we kind of had to go with the Hustler. Maybe we need to change that tomorrow to something meaner? Pasties, Tassles, etc…

  • Is that Russian Taps or Merkin’ Roaches?

    I love Fridays at Wolfpack Mtn. It is absolutely one of my favorite places to Q. There are so many options but I mostly like to hit those stairs! Today I decided to take it easy on the knees but we still pushed ourselves up the ramps!
    A beautiful AM and 16 PAX to seal the deal.

    Mosey straight to the MOUNTAIN!

    Warm Up COP: SSH x 25, Imp Walkers x 10 decided those were too easy Imp Walker Squats x 15, Mtn Climbers x 25, L/R Arm UP Merks x 25, Lunge Leaps x 20 (Back Lunge and then pull your leg forward and skip jump) Crazy Ragged counting – sorry I was trying something new!
    Then we mosey’d to the base of the MTN.

    All the way to the TOP…at each level East Side 12 – Merkins and 24 Dying Roaches on the West Side 12 – Russian Twists and 24 Shoulder Taps

    Then we got to the wet surface at the top. For some Mary.
    Mary we did left leg/right arm extensions x 20. Then right leg/left arm extensions x 20.
    Then we did Y’s. T’s and W’s courtesy of Chewy. I can literally feel this exercise working various arm muscles and back muscles.
    Then we settled in for some Tabata. We did Parker Peters 8 rounds 20 secs hard as you can go, 10 sec recovery. I definitely hate Tabata but I also love her. I really wanted to get some Burpee tabata in but time was not on my side – even with the quick transitions.
    So I finished us off with pushthroughs x 30 and hello dollys x 30

    Then down the stairs – was that campus cop watching our workout. I’ve got to EH that guy next week!

    COT – we wondered about our FNG from last week OTIS. We prayed for the grace to hear, to really acknowledge and hear the people in our lives. To be present.