F3 New Orleans

Tag: Wolfpack Mountain

  • Pre-Convergence

    Got an email the day before asking if I can Q the Friday workout. I jumped on it and was excited as this was my VQ for Friday’s workout. Eight men gathered around the virtual shovel/flag and stepped off after the Disclaimer. As we ran a couple blocks down St. Charles we picked up another six. We circles up in front of the Tulane sign for the COP. Be careful, the sprinklers oscillate.

    COP1:
    SSH x 30 IC
    IW x 30 IC
    Arm Circles IC (15 forward, 15 backwards)
    Pickle Pounders x 20 IC (I still hate the name)

    “Let’s Mosey…” to the Loyola parking garage. A short pause at the base of the ramp and Indian Run up. We stopped a the top of the last ramp and lined up for “11’s”.
    Merkins x 10 at bottom of ramp; LBC x 1 at top; 9 at bottom and 2 at top….keep going until the numbers flip. TClaps to those whose finished all rotations. YHC cut it short so we could head down as a group. At the bottom of the last ramp, the horses turned left and headed to the barn….but that’s not where we’re headed. Pull-ups were intended but due to time and number of pax, called an audible (thanks RY) and found the Loyola benches. Everyone grabbed their own bench and…
    COP2:
    Step up left leg x 20 IC
    Dips x 15 IC
    Step up right leg x 20 IC
    Dirkins x 10 IC
    Let’s mosey…

    6 MOM on Loyola Lawn while the touchdown Jesus looked on.
    Hello Dolly’s x 30 IC
    LBT’s x 20 IC
    Wife Pleasers x 20 IC (NO EYE CONTACT)
    Penguins x 20 IC (this one’s for you Rev)

    Mosey to the shovel/flag. Countoff. Namerama. We had a FNG from San Diego who was in town for one workout. Since he trains in MMA, it was natural that we name him “Miagi”. Wax On, Wax Off!!!!

    Shoutout: offered thoughts and prayers for Agassi, who is getting married soon, Forrest, who was married recently, for Tool and his wife and special needs son.

    See everyone at the Convergence tomorrow.

  • Rave at the Tulane Sign

    OK -a very cool fall morning with the promise of 90 temps this afternoon.

    8 PAX posted at the St Charles entrance to Audubon

    A quick Mosey down the avenue then we circled up for the first COP in front of the Tulane sign.

    The street light was flickering on/off – so it felt like we were doing our warm up in da’ club!

    Warm up:  SSH x 25, Imperial Walker Squats x 20, Peter Parkers x 25 Merkins with a hold x 20

    and Finally some monkey humps x 15 for Splash – who could not make it this AM

    Then we mosey’d over to Touchdown Jesus @ Loyola.

    BLIMPS   5 Burpees, 10 lunges per leg 15 Imperial Walkers 20 Merks 25 Plank Jacks 30 Squats

    Then we mosey’d over to Wolfpack Mountain.  There we lunge walked up the ramp, then ran to do 10 Merks on the flat side, and 25 LBCs on the incline side — all the way to the top.

    We lost Shorty on the way up – who was nice enough to inform us that the Student Union at Loyola is know open in the AM for F3 Moopers.  Awesome you can feel free to add us back to your Fri AM schedule.

    At the top of Wolfpack Mountain –  we circled up for 6MOM.

    LBC x 25 (that put us over 200 for the morning), Parker Peters x 20, LBTwist x 20, Mountain Climbers x 25, Flutter kicks, x 25, Olivia Newton Johns left side x 15, Olivia Newton Johns right side x 15, Penguins x 20  Finished with the Grasshopper x 10

    Then we mosey’d one level down – then in order to work in some DIPS we took to the stairs.

    At the alley of benches for our final COP we did 20 left leg step ups, 5 burpees, 20 right leg step ups, 5 burpees, and we finished with 20 DIPS.

    Final MOSEY back to the FLAG for our COT.

    Lots of announcements – see your email to keep up!

    Our closing prayer was the 5 finger prayer of Pope Francis.

    Thumb – is for the people closest to us, Index finger is for the people that point us in the right direction, the middle finger is for the leaders of our communities local and global that they may have wisdom to lead well, our ring finger is for the weak – who need our prayers the most, and finally the pinkie is for ourselves that we may have wisdom in our lives.

    I have to say after the game last night – today’s workout was so much fun!  I was ready to go this AM.

    Good luck to the guys running the Spartan.

  • Spartan Training

    Pre-Thang

    It was beautiful morning in the Gloom with temperatures right where they needed to be and low humidity.  After battling some slight tendonitis from Hawgcycle’s stupid idea of running 6 miles before last Saturday’s Backblast, YHC arose this AM ready to bring down the pain with minimal running to protect the foot.

    Warm-Up

    Mosey over to Touchdown Jesus for COP:

    • COP IC: Seal Jacks x 30, Hillbillies x 20, Plank Walks x 15, Plank Jacks x 15

    The Thang

    Mosey to benches by Wolfpack Mountain.

    • IC: Step Ups (Left) x 15, Hip Slaps x 20, Derikans on slow count x 12, Step Ups (Right) 15

    Mosey to Tulane Pull-Up Bars for Circuit Training.  Get into pairs:

    • Count is on group doing 15 burpees, Toes-to-bar or knees-to-elbows, dips, decline plank, squats

    Mosey to Wolfpack Mountain for more circuits.  Pair off.  Partner 1 runs up 1st floor ramp and down stairs while partner 2 completes exercise until flapjacking.  Exercises:

    • Cross-Fit Merikans, Real Freddie Mercury, Monkey Humps

    Mosey back to the flag for some Mary:

    • COP IC: LBC x 40, Russian Twists x 15, Hello Dolly x 15, LBT x 20, High Dolly x 15

    Name-O-Rama: 11 showed up this fine morning with one FNG representing the 99th F3 NOLA member.  Douille had to skedaddle a little early, but he went hard this morning.  YHC noticed several newer faces as well.

    Shout Out: Reluctant Yankee has 5 FNG’s showing up to next Monday’s Backblast out at Pontiff Playground in Metairie.  Let’s make an effort to get more guys out there so the FNG’s don’t out number us.  These FNG’s will put us over the 100 count goal for one year F3 NOLA.  Also, Yankee still has the discount code for Mobile Spartan race next Saturday if anyone wants to partake.

    Prayers go out to the families in South Carolina experiencing the flooding disaster.  Also, thoughts are with Rev and Yuengling in their new cities.  We give thanks for allowing each of us to get up this morning for a strong workout that makes us all better men.

  • Yeungling’s last Q

    Yeungling’s last Q   posted by RY from a Yeungling’s email – sorry its late!)

    1. Warmup

    Side straddle X 25 Imperial walkers X 15 Windmills X 15  Arm circles X 20 Hillbillies X 15  Peter parkers X 20

    Mosey to mass comm building

    2) elevens

    Dips bottom

    frog jumps up top

    Mosey to pull up bars

    3) rocketman

    Burpee pull ups

    Mercans

    LBC

    Squats

    Plank jacks

    4) wolf pack mountain with alternating reverse on inclines. Rocky theme.

    5) 2 minutes of Mary

    Lbtwist X 30

    Penguins rev style X 25

    Thanks for everything Yeungling!

  • Wild Ducks Flying Backward

    Nine gathered this morning in the gloom amongst a flock of circling ducks taking dead aim at our heads, namely our VQ. Lots of chatter about the successful DJ style nighttime CSAUP and farewell F2 for Yeungling and Reveille.  Since YHC was unable to attend, thoughts of helping the PAX run the hangover away came to mind…hope it worked.

    Agassi – intro then mosey down St. Charles to the Loyola Lawn:

    • 10 Jumping Jacks
    • 20 Imperial Walkers
    • Jack Webbs (1>5)
    • 15 LBCs
    • 15 Penguins

    Bear Crawl around statue facing main building then line up for sign to sign exercises:

    • High knees
    • Side shuffle (left and right)
    • Low run (duck walk position) w/reverse back pedal (flip/flop on “hut”)

    Mosey to corner for tri-station OYO exercises:

    • 10 LBCs > 10 Incline/Decline Pushups > 20 Imperial Walker
    • 8 Dr. Ws > 10 Incline/Decline Pushups > 20 Imperial Walkers

    Sudden Change – hand off to YHC

    10 Burpees then mosey to the Loyola park benches:

    • Dips x15
    • RF step up x20
    • Incline merkins x15
    • LF step ups x20

    Mosey to the mountain for a single line Indian Run to the top

    20 count by Bagasse then COP for a little Mary:

    • Flutter kicks x15
    • Hello Dolly x15
    • Putins x10
    • Rosalita x15

    Mosey down the mountain to plank up by the bike rack for 2 minutes of plank-o-rama:

    • standard, right arm up, backwards, left arm up, standard

    Mosey back to flag for name-o-rama & shout outs whilst the ducks continued to dive bomb the flag

    Thoughts and prayers for Yeungling and Rev on their new adventures and of course safe drinking water in third world NOLA.

     

     

     

     

  • BLIMPS up the Mountain

    It was YHC’s VQ and I was excited to get after our Friday DownPAINment with the other eleven men.  #Tclaps to Beaver for posting today. He also posted Wednesday at our usual spot, but since we relocated due to construction, he held his own workout with Billboard (apparently he didn’t get the memo from RY).  We also had some #Kotters today in the gloom. #Tclaps and welcome back to Cavalier & Napolean.  Let’s get to it!

    DISCLAIMER

    Warm-Up:

    WAKE-UP – 10 Burpees

    -Mosey down St. Charles and over to Green Wave Lawn.

    WARMUP – IC: “Evil Twins”
    -20 SSH
    -20 Imperial Walkers
    -20 Peter Parkers
    -20 Arm Circles (10 each dir)
    -20 Sealjacks
    -20 Hillbillies
    -20 Parker Peters

    The Thang:

    -Mosey to far end of Loyola Grass Field b/w U-shaped driveway

    COP #1 – IC:
    -25 Elevator Merkins  (New?) – On the 1 count, lower body to low plank and hold for 2-3-4, On the next 1 count, raise body to high plank and hold for 2-3-4; Repeat til 25.
    -25 Jump Squats – lower for 1, 2, 3 then explode and jump on 4.
    -20 Dive Bombers – Slow and controlled:  Start with wide feet & hands/ hips raised.  Act like ducking under a barbed wire fence. 1, 2, 3, 4 (chest up, hips down); reverse direction back to start position in 1,2,3,4.
    -10 Jump Lunges – Jump on the count and switch feet.

    – Bear Crawl back to Loyola Sign and Mosey to Wolfpack Mountain

    OYO:  “BLIMPS up the Mountain”
    -Run to the top of Wolfpack Mountain and complete the following:

    • At Start, then at the end of each ramp: 5 burpees, 10 lunge each leg, 15 imperial walker, 20 merkins, 25 plank jacks, 30 squats
    • Plank at summit to wait for the rest of the PAX.  #Tclaps to Hawgcycle, Reluctant Yankee, and Beaver for setting a great pace!

    COP #2 – IC: “6MOM”

    -LBC
    -LBT
    -Flutter Kicks
    -Hello Dolly w/ leg raises
    -Putins
    -PLANK-O-RAMA w/ 10 IC Peter Parkers at the end

    -Run down stairs and Mosey to fountain.

    COP #3 – IC:

    -15 Iso Dips
    -10 Incline Merkins

    – Mosey back to the flag for Name-O-Rama, Shout-Outs and Prayer.

  • Middle School Algebra 1

    Pre-Thang

    YHC rolled in hot wielding the flag and a side of toilet paper in a Ziploc bag.  It’s been a while since the PAX gathered for a rainy Backblast.  YHC feared mooping after a hefty dose of leftover garlic mashed potatoes from a shrimp boil.

    Warm-Up

    Slaughter Starter at the flag (20 burpees before the first mosey).  Mumble chatter from Reluctant Yankee and Amnesty was thick after this unexpected start.

    Mosey over to Green Wave Lawn for COP:

    • COP IC: Seal Jacks x 20, Arm Circles x 20, Monkey Humps x 15, Low Country Crab x 15

    Amnesty had some squeakers slip out during the Monkey Humps claiming that’s what his body thought of the first 20 burpees.

    The Thang

    Mosey over to Wolfpack Mountain for OYO ascension to the top.  Lunge up the first ramp.  At the bottom of each ramp do 9 burpees until reaching the summit.  Plank up at the top.  Once the PAX is all together, time to get extra sopping wet with some Mary in the rain:

    • COP IC: LBCs x 30, Vladimir Putin (Russian) Twists x 20, Pickle Pounders x 10, Hello Dolly x 15

    Descend down Wolfpack Mountain OYO flapjacking between Merikans and Squats x11 at the top of each ramp.  Plank up by the bike racks.  Sorry Amnesty and any others who were following too close to YHC for the cloud of garlic farts on the descent down.

    Mosey to the fountain by the flag for some low slow dips x 12 with a 3 count hold on the bottom

    Mosey back to the flag.

    Name-O-Rama: This morning YHC asked the PAX to give their birth name, F3 Name, age, and a description of where he was and what he was doing on September 11, 2001.

    Shout Out: Great job to the 10 who showed up in the rainy gloom this morning to become better men and complete 74 burpees.  Today’s shout out is one of remembrance.  YHC asks for everyone to keep all the victims, families, and heroes from that tragic day in their prayers and thoughts.  Thoughts and prayers also go out to all of the men and women in the armed forces who inevitably were deployed in response to such a tragedy.

  • DB Blimps

    DB Blimps

     

    Pre Thang: Seven men met in the hot, humid and completely still gloom (not a good combination) and started to mosey at 5:30. Awesome came in hot and was a welcomed addition to the PAX before the 1st COP.

    The Thang: Mosey down St. Charles and swing around to the Tulane lawn for a COP:

    En route to this COP the jingle of Jazzy’s keys made us debate a name change.

    Kicked around:  Jingle bells, Jingle Jazzy, Tinkerbell, Jazzy bells, it might happen Jazzy watch out!

    SSH x25

    Windmills x20

    Imperial Walkers x20

    Peter Parkers x20

    Mountain Climbers  x20

    Bear Crawl over to lineup for a little tree to tree Boo Boo Bear Crawl (thanks to my daughters for naming their favorite exercise)

    Mosey through Loyola Campus to the top of Wolfpack Hill (and quite possibly the hottest location in NOLA this morning) for some DB Blimps to help the home team:

    Run down the parking garage one story then up the incline backwards intertwining the Blimps:

    Burpees x 5

    Lunges x10

    Imperial Walkers x15

    Merkins x20

    Plank Jacks x25

    Squats x30

    Mosey to the Danna Center benches:

    Incline Merkins x20

    Step Ups R x20

    Low, Slow Dips x20

    Step Ups L x20

    Decline Merkins x10

    Mosey to Touchdown Jesus for some Mary & Plank-O-Rama to finish the day:

    Real Freddie Ms x20 (reverse halfway)

    LBC x20

    Hello Dolly x10

    Flutter Kicks x10

    Plank, Right Up, Inverted, Left Up, Plank

    Mosey back to the flag for COT. T-Claps to Roots for pushing it to the flag.

    Shout Out: Thanks given by YHC to F3 for all the positive since starting over six months ago. Prayers for all those with friends and family members battling prostate cancer.

  • Escalate/De-Escalate

    Pre Thang:  Seven men met in the gloom and hit the ground running as the clock hit 05:30.

    The Thang:  Mosey 1/4 mile out and over to Loyola Comm Complex Terrace for a warmup on the escalator.  5 Burpees a the bottom, 10 Squats at stop 2 and 15 LBC’s at stop 3. Recover.  10 Burpees at the bottom, 15 Squats at stop 2 and 20 LBC’s at stop 3. Recover.  15 Burpees at the bottom, 20 Squats at stop 2 and 25 LBC’s at stop 3.  Recover w/ a one minute plank.  10 Burpees at the bottom, 15 Squats at stop 2  and 20 LBC’s at stop 3.  Recover.  5 Burpees at the bottom, 10 Squats at stop 2 and 15 LBC’s at stop 3.  Recover.

    Mosey to Danna Center benches:  Dips x 15, Step ups x 12, Incline Merkins x 12, Step ups x 12, Decline Merkins x 10 all in cadence.

    Mosey to Wolfpack Mtn.:  Lunge walk up first ramp, then run to the top OYO stopping at each level on the church side for 10 quick Merkins.  Plank and wait at the top.

    Mosey back to the flag for COT.

    Shout out by YHC.

    Sorry for the delayed Backblast.  As you can imagine, YHC was smoked after this workout…

    Good Times!

    Roots

     

  • Dive Bomb till You Drop

    10 set off with Bluedog nowhere to be found

    The Thang:

    Long Mosey to Tulane Lawn

    Frankenstein

    Double knee ups

    Lunge lunge rotate

    Merkins x10

    Squats x 20

    Plank Jack x 15

    Imperial Walker x 15

     

    Mosey to Loyola Corner

    4 sets 10 reps

    Station 1 Dive Bomber Merkins

    Station 2 Dips

    Station 3 LBC

    Station 4 Peter Parker

    Mosey to Wolfpack Mountain 

    Indian Run to the Summit

    Dolly’s x20

    LBC x 20

    Russian Twist x10

    Shout-Outs:

    Dr. Collins

    Amnesty’s Father beating prostate cancer

    2 month old with heart condition at Children’s