F3 New Orleans

Tag: Wolfpack Mountain

  • From the bar to the Mountain

    Fourteen men arrived to surprisingly clear conditions in the gloom.  Following a short mosey to get the blood flowing, we stopped in front of Tulane for a quick warmup COP:

    • SSHx35
    • IWx25
    • LSSx25
    • Plank jacks x25

    From there, we headed to the Loyola lawn for bear crawl relays with a partner.  One partner bear crawled to the statute and then sprinted back while the other did mountain climbers.  Rinse and repeat until everyone completed 3 bear crawls and sprints.

    Short trip from there to the Loyola corner for BLIMPS (OYO):

    • Burpees x5 (bottom)
    • Lunges x10 (top)
    • IW x15 (side)
    • Merkins x20 (bottom)
    • Plank jacks x25 (top)
    • Squats x30 (side)

    At some point between “P” and “S”, an FNG — still out from the night before – wandered up to the PAX and decided he wanted in on the beatdown.  Now up to 15, the PAX moseyed to the base of Wolfpack Mountain for an Indian Run to the top.  At the top of the mountain, we circled up for some Mary:

    • Flutter kicks x25
    • Hello Dolly x25
    • Peter Parker x25
    • Russian Twists x20
    • LBC x25
    • Dying Cockroach x20

    Slow mosey down the stairs and head to the benches:

    • Step ups (L) x 20
    • Derkins x15
    • Step ups (R) x20
    • Dips x20

    Count, name-o-rama, prayer, and special shout out to Jingle Vader for one year with F3.

    Really enjoyed leading the PAX today.  Thanks to everyone for ignoring Yankee’s forecast and making it out there.

    -Mulligan

  • The Tradition Continues…

    YHC really enjoys the opportunity to Q. I enjoyed Friday so much, I prepared a fantastic Backblast. I had 20 free minutes on Saturday, so I went to the F3 site and composed a beauty. I saved it to preveiw and it had evaporated into cyber space… So, in not so many words, here’s what happened Friday morning–

    Eleven men took off into the gloom at 05:30 after the disclaimer. Following a short mosey to the Loyola corner we were joined by RY during the warmup.

    The Thang: SSH x 50 IC and on to the escalator. 10 Burpees at the bottom. 20 Plank Jacks at the top. 30 squats on the side. Plank up at the bottom and repeat. This was followed by a plank-o-rama for recovery: Regular, Elbows, Left Side, Right Side, Mission Impossible.

    Mosey toward Wolfpack Hill with a pit stop at the bottom for Merkins x 20 IC. Continue to the top via the ramps for the business at hand. Two groups of six were formed. Group 1 ran down the stairs and back up, while Group 2 performed the designated ab exercise AMRAP. They were: Russian Twist, Hello Dolly, Real Freddie Mercury, Flutter Kick, Plank Walk. Flip flop til done.

    Mosey back to the flag area. During the mosey we encountered some #suddenchange(10 Burpees) near Wolfpack Mountain. At the fountain benches we completed the morning with Dips x 25 IC.

    COT w/ shoutout by YHC. ALways a pleasure to lead.

    Good Times!

    Roots

  • Running Fools

    “Many a false step was made by standing still.” – Fortune cookie

    Nine men gathered this morning with heavy rain looming. No time for standing still, we had a mountain to climb. Quick discussion about a topless acupuncturist, the disclaimer then mosey:

    Tulane lawn for a warm-up COP: SSH x25, Hillbillies x20, Peter Parkers x20

    Mosey to the mountain for a single file Indian Run to the top:

    BLIMPS – starting with five count burpees then going up by five intertwined with a run down the slope then backwards up the slope. Cowbell joined us right before the S after a good bit of searching and help from a kind stranger.

    After BLIMPS, down the stairs then back up to the top on the other side (all 7 flights Amnesty) for a COP of wet mary:

    Dying Cockroach x21, Flutter kicks x20, Alt side up x20, Hello Dolly x20 then 15 cross-fit merkins to finish

    Mosey down the mountain to the benches:

    Dips x21, RLSU x25, Incline Merkins x20, LLSU x25, Derkins (fastest cadence as possible) x10

    Mosey back to the flag area: Count off, Name-o-rama and prayer

     

     

  • Good Friday

    “For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish, but have eternal life.”  – John 3:16

    Seven legendary NOLA men, one brave FNG (Tclaps for posting this gloom El Wire.. EH’d by Yankee since October 2015… sometimes persistence is the key), one late bloomer (find out who in a few), and YHC decided to get better this gloom.  YHC’s theme for the day was Stations of the Cross, so I decided to take our Pax of 9…. which grew to 10 a few minutes in…on a spiritual inspired workout… but first..

    DISCLAIMER

    The Thang:

    Quick mosey down and around St. Charles and circle up over to the front of Tulane and RY’s car.. oh hey!! there’s Yankee! #perfectparkingspot #latebloomer

    COP #1: Warmup

    Station #1:  Jesus is condemned to death
    20IC x SSH
    20IC x Smurf Jacks
    20IC x Plank Jacks
    10 OYO x Burpees

    Mosey over to Calhoun and gather around an apparent party/outing going on at the corner.  They were about to watch our tremendous form on this next Circuit.

    Circuit #1:

    I wanted to visit these three stations at this location… especially with the crowd gathering.

    Station #2: Jesus carries his cross
    (At Start) 15 OYO x Cross-fit (a.k.a. Hand Release) Merkins
    Station #3: Jesus falls for the 1st time
    (Up Top) 10 OYO x Burpees
    Station #4: Jesus meets his Mother
    (Left Side) 25 OYO x Mary Exercise (1st Rd.-Flutter Kicks; 2nd-Dollys; 3rd-Bike Crunch)

    Three Stations = Three sets!  Already up to the 40 burpee count.  Pax gathered around to await direction… so we visit the next station.

    Station #5: Simon helps carry the cross
    Indian Run to the ROTC Pull Up Bars.  Pax pulls together to reach the destination, and divide up into four groups for the next four stations.

    Circuit #2:

    Station #6: Veronica wipes the face of Jesus
    AMRAP x Pull Ups
    Station #7: Jesus falls for the 2nd time
    6 x Burpees (pace setters)
    Station #8: Jesus meets the women of Jerusalem
    AMRAP x Dips
    Station #9: Jesus falls for the 3rd time
    AMRAP x Mayweathers (a.k.a. Plank Punches)

    Repeat Circuit #2 one more time due to time.  As we continue our journey, the next few stations happen on Golgotha (a.k.a The Skull)… or in NOLA, we call it Wolf Pack Mountain…

    Station #10: Jesus is stripped of his garments
    OYO x Get to the top of WPM

    Station #11: Crucifixion
    I wanted to get in 11’s, but due to time, we settled for 6’s, which included merkins at the top of the ramp, and squat jumps at the bottom…. Peoples Chair at the top once complete.

    Station #12: Jesus dies on the cross
    Jesus died at 3pm… so plank hold (dealer’s choice) for 3 minutes

    Station #13: Jesus is taken down from the cross
    Pax gets to the bottom of WPM anyway they want.

    Station #14: Jesus is laid in the tomb
    Pax runs to the flag and circles up for the COT, which include name-o-rama, shoutouts (read RY’s emails), and prayer about how love is a sacrifice, and the greatest sacrifice occurred today on Good Friday, when God sacrificed his only Son for us, so that we may enter His kingdom one day.

    Happy Easter everyone!

  • A hidden Wendy’s hamburger

    YHC showed up at 5:29 and ready to roll.  I should have been earlier but the driver in front of me wanted me to have a patience test first thing this AM.  Upon arrival on this muggy morning – I was super impressed to see Boudreaux for his 2nd post this week, and Kotters (Welcome Backs) from Colonel (an early F3 NOLA dude) and IKEA (who first posted at age 18 – HATE HATE).

    No cute disclaimers from me – at 530 a regular “not as creative as OSHA” disclaimer and we were off.  No warm up – on the lawn – I just took us straight to Wolfpack Mtn.

    At Wolfpack Mtn – we had our first circle of PAIN.  A gentle warm up.

    SSH x 25, Imp Walk Squats x 25, Monkey Humps x 15, Iron Cross x 25, and just a traditional leg lift from your side (Jane Fonda’s or Olivia Newton Johns?)  x 20 each leg.

    Run up the stairs – try to take 3 stairs a stride.

    At the top COP #2 targeting the CORE.

    Mtn Climbers x 25 , Peter Parkers x 25, Leg Raises x 25  Parker Peters x 25

    A Wolfpack Mtn lap.   Down the stairs, over to the other stairwell, up the stairs, across to the far end of the parking garage.  Did anyone see the Wendy’s burger in the stair well – all wrapped and ready to go?  It was like a delicious treat ready to eat.  I just kept thinking about why someone choose to leave it on the box in the stairwell.  Why!?

    At the top COP #3 targeting the ARMS.

    Merks IC x 20, Cross Fit Merks x 18 OYO, Shoulder Tap Merks x 14 OYO,

    Hip Dips, x 10 each hip, and Plank Walk x 16

    A Wolfpack Mtn lap.  Sandwich was still there.

    At the Top of Wolfpack Mtn.  COP #4 ABS – (modified from legs – will get legs downstairs)

    Leg Raises x 20, LBTx 30 LBC x 30, Dying Cockroach x 20, Russian Twist x 20

    Down the stairs to the bench alley.  At the bench ALLEY:

    Slow Dips – Freak Nasty x 23, Left leg side step ups x 20, Regular Dips Freak Nasty x 20 and Right leg side step ups x 20

    Mosey back to the FLAG.

    COT:  We took a moment of silence to reflect on all our blessings during lent

     

     

     

     

  • Thunder Mountain

    The bad weather that was expected all week finally decided to show up in full force at 5:26 a.m.  Schools were closed.  The roads were empty.  Yet five men appeared in the downpour, undeterred and ready to embrace the gloom.

    After a brief delay to avoid lightning, the PAX moseyed/waded directly to the mountain.  For the warmup COP:

    • SSH x25
    • Hillbillies x25
    • Low Slow Squats x25
    • Mountain Climbers x25
    • Plankjacks x25

    Lunge-walk up the base of the mountain and mosey to level 3.  There, the PAX did two loops OYO starting at level 3 and working our way up to level 5 (extra points for shortcuts):

    • Loop 1: After burpees x7 at level 3, run all the way down the stairs (from level 3) and back up the ramps, stopping at level 3 for burpees x7 and level 4 for merkins x14
    • Loop 2: Run all the way down the stairs (from level 4) and back up the ramps, stopping at level 3 for burpees x7, level 4 for merkins x14, and level 5 for IW w/ squats x21

    Twenty-count followed by some Mary:

    • LBC x30
    • Russian Twists x20
    • Peter Parkers x25
    • Flutter Kicks x25
    • Parker Peters x25
    • Rosalitas x25

    After a ten-count, the PAX (with the exception of one conscientious objector) did an Indian Run down the ramps and then moseyed in the rain to the benches for another COP:

    • L-side step-ups x21
    • Dips x20
    • R-side step-ups x21
    • Dips x15

    We wrapped things up with some plank-o-rama followed by the count, name-o-rama, shoutouts, and prayers for everyone affected by the storm.

    Appreciate the opportunity to lead.  Thanks to everyone for coming out despite the weather.  I truly expected to show up and then have to quickly drive home after no one showed.  Never again will I underestimate the PAX.

    -Mulligan

  • Elevens on the Mountain

    As YHC was getting out of his car to head to the meeting spot, an apparent FNG was walking over as well. After introducing myself to the FNG, YHC was shocked to realize it was Splash. It was a serendipitous encounter. Welcome Back Splash! Ha!

    Nine men stepped off to improve themselves and grow stronger. A short mosey straight to the front lawn by the Tulane sign for the firt COP:
    -SSH x 30 IC
    -IW x 30 IC
    -Peter Parkers x 20 IC
    -Arm Circles x 30 IC (15 each direction)
    -J-Lo’s x 20 IC (fka Pickle Pounders)
    Let’s mosey to the mountain. At the base we started an Indian Run to the top. It’s time for some Ol School Elevens at the top ramp:
    -10 Burpees at the bottom
    -1 Crossfit Pushup at the top
    -9 and 2 until reversed
    We ran short on time and came close to finishing. T-Claps to Douille for leading the pack. Time to ease on down the mountain. After a quick, scenic mosey through campus we found the Loyola benches:
    -Left Leg step-ups x 15 IC
    -Dips x 20 IC
    -Right Leg Step-ups x 15 IC
    -Derkins x 10 IC
    Times running short…mosey to the front lawn of Loyola by the Touchdown Jesus for some Mary:
    -LBC x 20 IC
    -Hello Dollys x 20 IC
    -Flutter Kicks x 20 IC
    One minute left…mosey back to the flag.

    Countoff, Namerama, Annoucements and a Prayer.

  • BeMused- an Olympic downhill primer

    It was a cool not cold morning.  Lots of Fartsackers.  6 of us gathered in the gloom to eliminate some of the ethanol products ingested at the Muses parade the evening before.  In honor of New Orleans ski week- I had looked at some of the US Ski teams training regimens and tried to incorporate them into the workout.  (With some significant modifications.)

    Began with a mosey to the fountain.  SSH x25, Merkins x 20,  Box jumps x 20 (apparently the skiers do lots of jumps)

    Mosey to the quad,.  Lateral box jumps x 20 right, diamond merkins x 20, lateral box jumps x 20 left.

    Mosey to the garage where the fun began, Burpee Long jumps x 10 then sprint to next level, SSH jumps to the next level,  side step (like climbing with skis when you pass the lift) right to next level, side step left to the next level. Hallelujah run to the next level, Long jumps to the next level.  Now that we made it to the top some short planking and a slalom to the bottom.  Side step back and forth all the way then mosey back to the quad.

    Time for some Mary.  superman with a snow angel modification x 20, windshield wipers x 20, monkey humpers x 20, LBC x 20,  Followed by a short arctic animal parade with a “polar” bear crawl and a “snow” crab walk.

    Mosey back to the flag.  I always feel like we are playing frogger when we cross the road, so we did it for real with long jumps as we crossed st. Charles then a sprint to the flag.

    Count off, name o rama, announcements and a prayer.  Then off to rehydrate before heading to the quarter and replenishing my ethanol levels.  All ready for snow.

  • Nothing Fancy

    Eleven men took off into the gloom at 05:30.  We picked up two late arrivals along the mosey, making us 13 strong.

    Warmup COP in front of Tulane:  Plank Jacks x 25, Imperial Walkers x 25, Mtn. Climbers x 31, Arm Circles on Left Foot x 15, Arm Circles on Right Foot x 15. All in cadence.

    Mosey to Wolfpack Mtn. for a run to the top: Stop at each level w/ 15 Merkins on the church side and 25 LBCs on the school side, reducing Merkins by 1 at each level to make a total of 75 when you reach the top.  Plank up and wait for the six.

    Mary at the top:  Real Freddie x 20, Rosalita x 20, Flutter Kicks x 25, Dollie x 31, Plank Walks x 21, Russian Twist x 12. All in cadence.

    Mosey to the bike rack and then straight to the fountain benches: Dips x 30, Low Slow Squats x 20, Low Slow Dips x 21, Squats x 20.  All in cadence. Two minute plank to finish…

    COT w/ shoutout by YHC.

    Nice work by the PAX covering just under 2 miles and hanging tough through what YHC thought was a pretty good grind. Thanks.

    Good Times!

    Roots

     

  • Post Mardi Gras Stairs

    Pre-Thang

    The PAX gathered at the entrance of Audubon Park on this nice crisp morning 3 days after Mardi Gras.  Roots handed off the Q position to YHC as we set out to conquer the beginning of a strong Lent season.  YHC re-purposed an old backblast with a few modifications.

    Warm-Up

    Mosey to the edge of Audubon Park, back down the neutral ground, and over to Wolfpack Lawn Stairs.

    The Thang

    Wolfpack Lawn Stairs for a 3-part escalator:

    • OYO: 5 Burpees, jog up the stairs, 10 Decline Hip Slaps, boo boo bear crawl to corner, 15 Squats, jog back to beginning – Rinse & Repeat x 2 (switch legs on the boo boo bear crawl)

    Mosey over to Wolfpack Hill and head up ramps to floor 4.  Partner up OYO with one running stairs while the other AMRAP.  Flapjack until completing the B.L.I.M.P.S. exercises:

    • Burpees, Lunges, Imperial Walkers, Merikans, Plank Jacks, Squats

    Slow descent down Wolfpack Hill and mosey over to play ground by the flag for some Mary:

    • COP IC: LBC x 30, Box Cutters x 20, Russian Twists x 15

    Mosey back to flag.

    Name-O-Rama: 15 men became better this morning.  Cavalier EH’d two FNGs over Mardi Gras who were both looking to get in shape and show up their wives.  TCLAPS to Cavalier.

    Shout Out: FNG TomTom had a special request for a family member in the hospital.  The PAX asks for gratitude in getting us all up this AM and to help us adhere to our Lent goals.  We go into the weekend strong and healthy.  Hope to see everyone tomorrow morning at City Park