F3 New Orleans

Tag: Wolfpack Mountain

  • They did what to the Tulane sign?

    OK so I typed this up and left the computer for a bit – and the whole thing got deleted on a time out – so…this one will be less exciting.

    Funny intro about the Tulane University sign and a public image problem of recent graduations post-tweets of themselves in a cap and gown minus their under gown garments.

    At the sign, High Knees, butt kicks, bear crawl, grapevine, side hop each direction, sprint.  40 yards.

    Then SSH x 20, Mountain Climbers x 20, Imperial Walker Squats x 20, Monkey Humps x 20,

    Then we ran to Wolfpack Mtn.

    The Thang

    Run up the inclines, jog the flats and at each end of the parking garage each member of the PAX needed to do 10 cross fit merks.  Half way up we modified to 5 xfit merks.

    At the top plank and wait then circle up for 6MOM

    Lbc x 20 lbc twist x 20, flutter x 20 penguin x 20, hello dolly x 20 rosalita x 20

    Then the PAX divided into two groups – one ran down a floor of stairs and ran up the ramp and straight away back to the PAX.  While one group ran – the other did 10 merkins and as many LBCs as possible while waiting for the other group.   Then they switched.

    At that point we rain down the stairs and headed to the benches.  At the benches we did:

    left leg step ups x 20 right leg step ups x 20 freak nastys x 20 left leg squats x 15 right leg squats x 15

    Mosey back to the Flag.

    As always it was a pleasure to Q.  At the shout out – we reflected on the Memorial in Memorial Day – something I haven’t done in years.  YHC also asked for TShirts for the Nicaragua mission that I take on Saturday.  The breeze at the top of Wolfpack Mtn was a special treat in NOLA this late in MAY I hope you enjoyed that!

  • Little Caesar’s VQ

    This post by RY on behalf of Little Caesar

    Pre-thang
    First workout in 2 weeks (been battling a lingering cold) and also my first Q so i’m pumped and ready to work.
    Warm-Up
    Mosey to the Green Wave Lawn: SSH x 20, Frog Hops x20
    The Thang
    Mosey over to wolfpup hill?: alternating burpees and squats.10 burpees at the bottom followed by 1 squat at the top, followed by 9 burpees at the bottom and 2 squats at the top, so on and so forth. The Humidity has come on strong since my last visit. Roots did a 15 second countdown for recovery.
    Mosey to Wolfpack Mountain: Lunges to the first lip. Indian run to the summit. RY did a 20 second countdown for recovery. While up top: Close Grip Merkins x 15, Wide Grip Merkins x15, LBC’s x 25, Mountain Climbers x 20. Slow decent to the bottom with plank at the bike rack. Head back to the flag.
    Name-O-Rama: We had 8 brave men this morning. No FNG’s :(.
    Shout Out: Cavalier mentioned a family going through a tough time; one child was lost, one has epilepsy and another was just recently diagnosed with a brain tumor. Keep this family in your prayers and appreciate the little things.

  • Lights, Camera, Action!

    Pre Thang: Hollywood South was in full effect and YHC was concerned about parking, but the PAX piled in from hither and yon and off we went into the #gloom.   Little Caesar was supposed to have the Q, but called in sick so YHC took the helm and had a plan to utilize the PAX in his absence.

    The Thang:  Mosey out and around to TU front lawn for warmup:  SSH x 30 IC, #suddenchange, IW x 20 IC.

    Mosey to the LU Grassy Knoll and turn it over to RY for a set of his favorites.  It went like this:  10 Burpees at the bottom, 20 Merkins at level one, 30 Squats at level two and finished with 40 LBC’s at the bottom.  Rinse and repeat.

    YHC took the PAX on a mosey back toward TD Jesus and pulled over for a quick bout of #suddenchange.  On to Wolfpack Mountain.  Lunge walk up the first incline, then run all the way up, stopping at each level for 10 Merkins.

    At the top, we were treated to a great sunrise and view of NOLA. (Hawg’s inspiration for his design on our F3 NOLA shirt)

    Back to the flag in a hurry, but still time to stop at the park benches for Dips x 20 IC, then a wander over to the flag  for, you guessed it, #suddenchange.

    COT with shout out by RY.  Good stuff was said here and it’s a shame, due to some #suddenchange combined with a long Jazz Fest weekend, I’m blank…

    Moleskin:  In the original plan, YHC was going to pass it off to several members of the PAX to do some of their favorites, but time got away and it didn’t happen.  Be prepared in the future, it will. It will be a great opportunity to practice for your next Q.

    TClaps to the PAX for putting up with all those Burpees.

    TClaps and respect to Jazzy for hanging tough up front all morning.

    Good Times!

    Roots

  • Double Duty

    Pre Thang:  The Rev pulled in early  right behind me on his scooter, ready to shake off the rust after a two week layoff. Seven more quickly materialized and YHC lead the way into the gloom.

    The Thang:  Mosey out and around to TU lawn for warm up COP:  Plank Jacks x 30, Imperial Walkers x 25 and SSH x 30 all IC.

    Mosey to the LU Comm. Hillside for an escalator ride:  Start w/ 5 burpees, then run up hill making two jumps along the way to the top, then 10 Merkins, then over 30 yards for 15 Squats.  Rinse and repeat x 4 and plank up.

    Mosey to Wolfpack Hill, stopping along the way at the DC Quad benches for Dips x 20 IC.(Can’t pass up the dips!) At the hill, mosey to the top and partner up.  One does the designated ab exercise, while the other runs down the stairs to the third floor, then exits and runs backwards back up the ramp and flip flops with partner. Exercises were: Real Freddie, LBC, Hello Dolly, LBT, High Dolly.

    Mosey back to fountain for some low slow dips x 12 IC and a three minute Plank o Rama, then over to the #shovelflag for COT w/ Shout out by The Rev, focusing on having gratitude for everything in our lives.

    TClaps to the PAX for hanging tough in this thick air.  It’s only just begun…

    Good to see The Rev make his #kotter after living third down in Haiti over spring break. TClaps!!!

    Announcements:

    Storyland Saturday at 07:00 w/ Amnesty

    Pontiff/Rock City Monday at 05:30 w/ Hawgcycle

    Birdcage Wednesday at 05:30 w/ The Rev

    Wolfpack Mtn. Friday at 05:30 w/ Splash

    F3 NOLA SIX MONTH ANNIVERSARY CONVERGENCE: STORYLAND 4/18 AT 06:30 W/ Q to be determined

    Come out soon and get acclimated to the weather.  Bring a friend.  It’s FREE!

    Good Times!

    Roots

     

     

     

  • So You Can Eat More Bunnies

    Pre-Thang

    YHC’s Maiden Q was much thought out through the week with guidance from Roots and Banjo, YHC’s uncle over in Raleigh, NC.  The Gloom was a bit steamy this morning.  There was some chatter about moving the workout earlier once the summer stickiness is upon us.  The PAX started at 4 and picked up Hawg for warm-up.

    Warm-Up

    Mosey over to Touch Down Jesus

    • COP IC: SSH x 30, mountain climbers x 20, imperial walkers x 20, merkins x 15

    The Thang

    Mosey to Wolfpack Hill and stairs to the 4th floor.  Partner up OYO with one running stairs while the other AMRAP.  Flapjack until completing all exercises:

    • V-Ups, LBCs, Russian Twists, LBTs, Peter Parker, LBCs, Parker Peter, Plank Up

    Some mumble chatter about jelly legs over Easter.  Little does the PAX know another round of steps lay ahead.

    Mosey over to Wolfpack Mountain and run stairs to the top for some R&R with Mary

    • IC Hello Dolly x 20, Real Freddie Mercury x 20, Flutter Kicks x 20, High Dolly x 20

    Mosey back to flag for COT.

    Name-O-Rama

    Asked the PAX about meals they plan on having this week.  YHC encouraging an additional question to answer during Name-O-Rama so we can get to know each other better (shout out to YHC’s uncle, Banjo, for this idea).

  • Merkins and such…

    Pre-Thang:  Not so bad in the gloom today. 50ish degrees and breezy — probably one of the last days until November…  A good showing early, including a FNG courtesy of Splash; and Douille and Bagasse, two repeat customers brought by RY on Wednesday.  We hit the road with nine.

    The Thang:  Mosey out and around to TU front lawn, picking up stragglers along the way.  First Hawgcycle and Little Caesar, then Tito for a total of 12 to start the warm up.   Warmup w/ BLIMPS:  Burpees x 5, Lunges x 10, Imperial Walkers x 15, Merkins x 20, Plank Jacks x 25, Squats x 30. Rinse and repeat.

    Mosey to Wolfpack Mtn. for a 6 vs. 6 Indian Run to the top and plank up.  A few minutes of Mary followed: Real Freddie Mercury x 35, LBC  x 40, Hello Dolly x 30. All in cadence. Mosey to the first incline for 11’s. 1 Squat Jump then run down the ramp(60 yds) and do 10 Merkins.  Back to the top for 2 Squat Jumps and back down for 9 Merkins… You get the picture.  Modified at the end due to time constraints and moseyed back down the mountain and to the flag for COT.

    Shout out by YHC.

    TClaps to the PAX for hanging tough and knocking out approximately 95 Merkins and 2.5 miles(much of that on an incline) plus the assorted other fun.

    Good Times!

    Roots

  • Rain, No Mud…

    PRE THANG: ANOTHER RAINY MORNING IN THE GLOOM WITH EARLY #MUMBLECHATTER FROM CHAKA KHAN ABOUT THE #FARTSACK…. HE MADE IT AND WILL NEVER LET YHC OR THE PAX FORGET IT.

    THE THANG:

    MOSEY UP THE AVENUE DODGING HUGE PUDDLES AND ULTIMATELY A TEXTING DRIVER THAT ALMOST TOOK OUT ALL SIX OF US. WARMUP COP IN THE OUT DOOR HALLWAY JUST BEYOND TD JESUS: SSH X 50, LBC X 52, MERKINS X 21 ALL IC

    MOSEY TO DC QUAD BENCHES

    IN-MERKINS X 12, RUSSIAN TWIST X 15, DERKINS X 10, SIT UPS W/ FEET ON BENCH X 10(MORE LIKE CHINESE WATER TORTURE), DIPS X 10 ALL IC

    MOSEY TO WOLFPACK MOUNTAIN FOR THE BIG MIC(K):  LINE UP SINGLE FILE AND PLANK UP ON FIRST INCLINE.  DO FIVE  MERKINS ON LAST MAN’S COUNT AND PLANK UP, THEN LAST MAN BEAR(INDIAN) CRAWLS TO FRONT  OF LINE.  REPEAT UNTIL ALL PAX HAVE CRAWLED TO THE FRONT. X 2

    MOSEY TO THE TOP AND MOSEY BACK DOWN W/ STOPS AT EACH END FOR 10 MERKINS AT THE CHURCH SIDE AND 25 LBCS AT THE CAMPUS SIDE OYO, ALL THE WAY DOWN.  PLANK UP AT THE BIKE RACKS.

    MOSEY TO THE FLAG AREA FOR LOW SLOW DIPS X 10 IC AND FINISH UP WITH A 1 ½ MINUTE PLANK.

    COT W/ SHOUT OUT BY YHC

    TCLAPS TO THE PAX FOR SUCKING IT UP AND EMBRACING THE MORNING WE WERE GIVEN TO WORK WITH.  RAINY DAYS ARE FUN!

    STORYLAND @ 07:00 SATURDAY W/ REV AND RY

    ROCK CITY @ 05:30 MONDAY W/ HAWG

    BIRDCAGE @ 05:30 WEDNESDAY W/ ______________

    WOLFPACK MTN. @ 05:30 FRIDAY W/ NEED A Q

    COME TO THE BIRDCAGE ON SUNDAY 3/15 TO HANG WITH SOME OF US AFTER THE SHAMROCKIN RUN TO WATCH THE KENYANS RACE AT 11:00 AND DRINK GREEN BEER. FLOW TRIBE AND COWBOY MOUTH WILL BE PLAYING.  MUSIC IS FREE, JUST LIKE OUR WORKOUTS!  FOOD AND BEER IS ONLY $5 FOR NON-RACE PARTICIPANTS. RY WILL PLANT THE #SHOVELFLAG.  LOOK FOR US AFTER WE FINISH AROUND 9:45ISH…

    GOOD TIMES!

    ROOTS

  • For Better or Worse… It’s up to you

    Pre-Thang:  YHC was a little concerned about the 22 degree wind chill and recent low Friday attendance… Nice surprise to end up with 11 PAX, including 2 FNG’s.

    The Thang:   Mosey to TD Jesus for Warmup COP:  Plank Jacks x 25, Imperial Walkers x 30, Mtn. Climbers x 25, SSH x 30 all in cadence.

    Mosey to Comm. Bldg Corner:  5 Burpees at bottom of hill, run up to top for 10 Merkins, then across the hill for 15 squats.  Run back to bottom and repeat x 4. Plank up.

    Mosey to Wolfpack Mtn. Count off 1’s and 2’s for Double Indian Run.  Race to the top.  Team 2 finished first…

    Stop for a few minutes of Mary: LBC, Flutter Kicks, Real Freddie x 25 IC.  Pause for a quick photo.  Mosey to the bottom and plank up, then head to the #shovelflag area.

    Merkins, Plank Walks, Dips x 12 IC, then over to the flag for COT.

    Shout out by Mr. Awesome.

    TClaps to the PAX for sucking it up and coming to sweat it out in these frigid temps.

    TClaps to RY and Splash for the FNG’s.

    TClaps to Cotton and Napa.  Great work! Come back soon.  It gets better every post and so do you!

    Spread the word.  EH a friend.

    If you haven’t been in a while, come get in the groove before the temps rise, the air gets thick and it really gets tough…

    Good Times!

    Roots

     

     

  • Where is everybody???

    Pre-Thang:  A windchill of 29 in the gloom and not many PAX dragging it out of the #fartsack.

    The Thang:  Mosey over to DC Quad Benches for warmup.  SSH x 30, Incline Merkins x 20, Imperial Walkers x 25, Mtn. Climbers x 25, Dips x 20, Plank Jacks x 30, Derkins x 12. All in cadence.

    Mosey to Wolfpack Hill.  Run all the way up and pair up 1’s and 2’s.  1’s begin the designated ab exercise while 2’s run down the stairs one flight, then run back up the ramps going backwards on the incline.  Switch when done and repeat until all exercises are done. They were: Real Freddie, LBC, Hello Dolly, Russian Twist, Hi Dolly, LBT, Flutter Kick. Mosey back to the shovel flag.

    COT w/ Shoutout by Reluctant Yankee

    Moleskin:  Another great morning getting better and feeling alive!  Glad to have made the commitment to get out here at least two days a week and all four as often as possible to get sharp.  What a fantastic way to start your day, week, month, you name it… Get out here.  It’s free and everyone is welcome.  No man is ever left behind. WHAT ARE YOU WAITING FOR???

    TCLaps to RY for bringing out another FNG.

    TCaps to FNG Iggy  and Hawgcycle for pushing the pace at Wolfpack Hill.

    TClaps to Little Caesar for sticking with the program.  Glad you keep coming back.

    Storyland Saturday @ 07:00 with Amnesty

    Rock City/Pontiff Monday @ 05:30 w/ Hawgcycle

    Birdcage Wednesday @ 05:30 w/ ??

    Last day to order shirts is tomorrow 2/28/15

    Good Times!

    Roots

     

     

  • A Six Pack on Friday

    Pre-Thang:  Thought we would have a much better turnout three days after Mardi Gras, but  six cold ones will always work on a Friday in February.

    The Thang:  Mosey out and around to Loyola/TD Jesus for warm-up COP:  Plank Jacks x 25, Imperial Walkers x 30, Mtn. Climbers x 25, SSH x 35.  All in cadence.

    Mosey to Comm. Bldg. Terrace for Burpee Steeplechase. Run to top of hill, jumping up two ledges along the way. At the top do a Burpee, then back to the bottom.  Repeat and add a Burpee at the top each time up to a total of seven. Plank up when done.

    Mosey to Wolfpack Mtn, and lunge walk up the first incline.  Indian run to the top. Return to the bottom, but…  Start with 20 Merkins and proceed down stopping for 20 LBC’s on the campus side and 10 Merkins on the church side at every level.  Plank up when done.

    Mosey to DC Quad benches.  Dips x 20, Step Ups x 20, Low Slow Dips x 15.  All in cadence.

    Mosey back to flag area for plank off until time is up.

    COT w/ shout out by YHC

    Moleskin:

    Glad  these men made the commitment to get out here today and make each other better.

    It was nice to have Splash make his Kotter after a MG hiatus.  Nice work

    and Happy Birthday!

    TClaps to Little Caesar for making his 2nd post.  Keep on coming!

    TClaps to Hawg for pushing the pace the last two Fridays.  Out in front all day today!

    TClaps to Bad Moon and RY.  Always hardcore to the finish.

    Nice work today, as we incorporated 2.4 miles of good running into the workout and finished with a 3.5 minute plank off w/ everyone hanging tough for almost 3 minutes before some switched to other ab exercises. #impressive

    Announcements:  Tomorrow 2/21/15 Run For The Fallen 5k at the Birdcage 9:00am.  Look for the Shovel Flag.  Registration is available on race day.

    Monday @ Pontiff/Rock City 05:30 w/ Hawgcycle

    Wednesday@ The Birdcage 05:30 w/Sweeper?

    Friday @ Wolfpack Mtn. 05:30 w/ Roots

    Saturday @ Storyland 07:00 w/ … Need a Q

    T-Shirt orders need to be made by 2/28.

    Keep EHing and follow up with friends you talked to during the carnival season.

    Do yourself a favor and try living third during this Lenten season.

    Good Times!

    Roots