F3 New Orleans

Tag: Wolfpack Mountain

  • Kotter Chardonnay – from King Kong

    24 PAX showed up this morning for WPM. I saw a guy I’ve never met and thought he was a FNG. But he said he’s an OG, Chardonnay. Kotter! I gave a disclaimer and off we went to Tulane campus.

    We stopped in the middle of the campus with some warm-up exercises: SSHs x 20 IC, Squat Heal Taps x 10 IC, Self Love x 10 IC, Arm Circles x 10 IC, Squats with Open Gates x 10 IC.

    After warm-ups, we moseyed to Tulane library where we did Dora 1, 2, 3.
    100 – declined shoulder taps
    200 – inclined merkins
    300 – American Hammers

    After Dora, we ran to the base of Baby Mountain. We formed 2 lines and Indian ran up to the top. Once we got to the top, we circled up and did the following exercises:
    – side to side half burpees x 10 OYO
    – Imperial reverse lunges x 15 IC
    – oblique crunches x 20 total
    – hand-released merkins x 20

    We then moseyed to the Palm Court to finish out the morning with:
    – step ups x 15 each leg
    – dips x 15 IC
    – flutterkicks x 20 IC
    – penguins x 20 IC
    – American Hammers x 20 IC

    Back to the flag, we prayed for War Eagle’s family and hope his dad will have a speedy recovery. We are always grateful to be here. Coffeeteria was fantastic with a large crowd. Great to see Scantron traveling across town to visit us.

    SYITG

    King Kong

  • Mini Murph Mountain Misogi – from Sandbar

    YHC was so impressed with and envious of the 55K Pax (way to go @Rudy!) that I started thinking how we could reach for something strenuous in the 45 minutes of WPM. A ‘misogi’ is a pop exercise physiology term for an physical endeavor that is intended to extremely challenging and perspective changing. I think the 55K was exactly that. Two rules with misogi: they should have maybe a 50% chance of success, and nobody should die. Check out Michael Easter’s book, “The Comfort Crisis” for a great piece on this.

    On August 23, 2019, YHC introduced The 5 Mountains to WPM, with ‘mixed’ results. The PAX have revisited that path several times over the last 3 years, but the opportunity was there to expand on that base. Given the 8/23/2019 experience, YHC urged the PAX to pre-hydrate and buckle up.

    We gathered in the gloom and YHC insisted the PAX organize in groups of 4 of similar speed – one to run for help and two to carry the body.

    YHC laid out the route between the 5 mountains, but with 10 burpees at the bottom and top of each mountain. That’s a burpee century if your counting @bolt ! Then YHC added some lagniappe – a stop off at the ROTC pullup bars for a quarter Murph (with no vests, but about 3.25 miles running). 25 pullups, 50 merks, 75 squats. YHC also urged the PAX to stays in groups and modify as needed.

    I had no idea if this was possible in 45 minutes.

    YHC set off with @couch, @king kong, and @meatball. The other PAX were close on our heels. After the first 2 mountains, we checked our time and decided to go for the Murph as well. At mountain #3 (Reilly garage) YHC started to feel a little woozy near the top. By the 4th mountain, merlot was tickling my tonsils. After the ascending burpees at Mountain #5, it was just about putting one foot in front of the other to get up the stairs. By then there was a welcome pouring rain to cool us off.

    And back to the flag. 44 minutes and 30 seconds. We did it. Thanks to the PAX for accepting a friday morning CSAUP challenge.

    COT and @king kong asked everyone to send birthday wishes to his wife. Man is he going to regret that one. Btw, shout out to our PAX @Lulu, who is one of the engineers at Boeing working on the Space Launch System for NASA -Michoud. Looks like they will send a rocket to the moon this week. Sometimes it IS rocket science.

  • Making it “uncomfortable” – from Sandbar

    YHC kicked off his last WPM as site Q exhorting the PAX to push themselves and step out of their “comfort” zones with their reps and runs.

    Mosey to the Loyola Palm circle for the Warm up. SSH, 5 burpees, Low slow squats, Windmills, Grassgrabbers, 10 more burpees.

    Mosey to the mountain. Pair up for the burpee ladder. One pax does 10 burpees while the other runs up one ramp and flat and does LBCs until the second PAX catches up and then runs past up one ramp and one flat and does 10 burpees. This added 30 more burpees.

    At the top we did 10 more burpees at the far end of the garage, then moseyed back and did 10 more burpees. (running total 65). Then all PAX down the stairs and 5 more burpees. Back up the stairs and 15 burpees. Back down the stairs and 10 burpees. Back up and 5 burpees. That completed a century of burpees @Bolt!.

    Back down the stairs and the PAX moseyed to ROTC pullup bars. YHC reminisced about spending 3 years next door at TLS, and smoking a cigarette with Antonin Scalia in the breezeway and sharing a beer with Ralph Nader just inside. 20 yrs goes by fast.

    At the pullup bars the PAX split into 4 groups – pullups, merkins, dips and LBOs. Count was 10 pullups and we ran the cycle 4 times.

    Mosey back to the flag and COT. YHC announced that after 3 1/2 years as site Q he was handing the mantle to @meatball. Thanks for the opportunity. Find ways to make yourself uncomfortable.

  • Better Late Than Never – from King Kong

    I Q’ed almost a month ago and was too lazy to write a backblast. On June 26, I decided to write this…..

    We moseyed behind Tulane Gibson Hall and did some warm-ups. Then moseyed to PJs under the wind tunnel with more warm-ups. Then arrived to Tulane Howard-Tilton Memorial Library, which is named after El Wire’s grandfather.

    Here we did Dora 1, 2, 3. While one partner ran a loop around the parking lot, the other partner was doing 100 step ups, 200 shoulder taps, and 300 American Hammers. Flap-jack until the exercises were completed.

    After Dora, we ran to the baby Loyola garage. At the first ramp, we bear crawled to the next level. At the second ramp, we lunge walked to the next level. At the third ramp, we bear crawled backwards to the next level. Once we got to the top, we Native American ran down to the base of the mountain.

    We then moseyed to the Palm Court to finish it out with a round of Mary’s with some good form merkins.

    Back to the flag with COT.

  • Frac Style Football at WPM – from Fracsac

    Frac week continued with a Q by YHC at WPM. 18 strong set out following a disclaimer. Circle up for some warmup stuff in the Rosy Palm Court. Count off in 1s and 2s. Then mosey to the Mountain for a two column Peoples run. Once up top, knocked out 3 x 10 Burpees EMOM, then back down the mountain where we set up cones and played keep away with the football where 5 complete passes was a point, two hand touch style.
    Mosey back to flag for COT.

    It was great to make it uptown to see some brothers YHC hasn’t seen in a while!

    SYITG

  • WAIT…The Mountain Is The Other Way! – from Fast Tax

    It was a brisk morning at Wolfpack Mountain. As YHC walked up to the circle, it was apparent that many of the PAX assembled were stretching out for an anticipated run to the Mountain…little did they know that was not to occur. As the clock ticked toward 5:30 we were joined by 2 FNG’s and welcomed two PAX from out of state: Roadhouse (F3 Omaha) and Chazz (F3 Naperville).

    After disclaimer, we moseyed off into the park, confusion/consternation evident on the face of some of the PAX as the Q clearly was going the wrong way…the mountain was the other way. I could almost hear the thoughts emanating from those in the back, “does he know this is WPM? Should we tell him we usually head the other way?” Nope, not today.
    We moseyed all of about 25 yards and circled up for warmups, which began with the ordinary and then a couple of more creative items thrown in: Abe Vigodas, SSH, Nancy Kerrigans, Hairy Rockettes.

    Warmups completed, we moseyed through the park until YHC found 3 trees suitable for the next event – Bearmuda Triangle. It turns out the event was aptly named since we mysteriously lost a couple of PAX along the way…
    Three trees, ~30yds apart in shape of a triangle. PAX performs one burpee at first tree and bear crawls to 2nd tree, 2 burpees and bear crawls to 3rd tree, 3 burpees and bear crawl back to 1st marker. Rinse and Repeat except 3,6,9 Crab Merkins (which were apparently new to Uptown). Rinse and repeat 9,12,15 Burpees. Add in navigating through the dog crap…Priceless.

    Captain Thor followed, a 1:4 ratio of BBS to American Hammer, performed OYO, increasing by 1:4 each rep, 10 reps. For those who like to avoid math, the total effort was 55 BBS and 220 Amer Hammers.

    Still not facing a mutiny from the dirty hands and lack of running, YHC called out the next exercise, Welsh Dragons.
    While remaining in plank position, PAX bear crawls forward 5 yds, does 1 merkin, 1 plank jack, and tap the BACK of each shoulder 1 time. Repeat adding 1 rep to each exercise each 5 yds – bear crawl forward 5 yds, do 2 merkins, 2 plank jacks, 2 sets of back of shoulder taps… etc. We continued until we got to 10 reps each (50 yds), holding plank for rest of PAX to finish.

    With time to spare, YHC thought Indian Crab Walk, sure, why not…

    We wrapped up the day’s events circled up around the fountain for tricep dips and the manatee, an over-the-back shoulder-leg stretchy thing starting from the superman position. Yes, it looks as funny as it sounds.

    As 6:15 came upon us, we headed back to the virtual flag for COT, welcoming our new FNGs, Prairie Dog and Carpetbagger. Followed by Coffeteria at PJs.
    PS, It wasn’t until later that YHC realized (or was reminded) that PAX were likely hoping to get a lot of running in for RunCajunRun…Sorry.

    Thanks for the fellowship and the chance to lead at WPM!
    SYITG

  • Code of Ethics – 5 Principles for Auditors – from King Kong

    Today is the 2nd Friday of Accountability. 23 Pax showed up on a beautiful morning in the upper 40’s with no wind. Perfect condition to add on miles for RCR. At the same time, the PAX had no idea they will get something educational out of this workout. We started off with some stretches.

    1) to the first stop (PJ’s on Tulane Campus) – once we got there, we did some arm circles and self love. When people say “accounting,” most think of tax returns, financial accounting…. but many never thought about auditing. And this is our focus today – Audit.

    Why is auditing important? If Sandbar asks you to invest in his Left Bank company, the first thing you would ask for… his financial statements so that you can make a wise decision whether or not to invest in his delicious company. Sandbar seems like a nice guy, but how do I know his financials are accurate? How do we know he’s not inflating his revenue and net profit? If his financial statements were audited by an independent firm or accountant, you have more confident that his financial statements are free from material misstatements.

    2.) 2nd stop (field by UC) – There are 5 Code of Ethics Principles for auditors. First one is Integrity.

    Integrity – Audits are performed with diligence, honesty, and responsibility. Keeping yourself honest so that you can provide quality work for your clients and peers.

    We kept ourselves honest by doing 10 perfect form inclined merkins in cadence.

    3.) 3rd Stop (Turf Field by Tulane Garage) – While we were doing LBTs, we were discussing the 2nd principle, which is Objectivity.

    Objectivity – Auditors remain unbiased or fair in all their dealings.

    Like Angie’s said – “have to see both sides.”

    4.) 4th stop (Indian run to the top of Tulane garage) – at the top, we talked about the 3rd principle, which is Professional Competence and Due Care, while we were doing shoulder taps.

    Competence – keep up your knowledge and skill while providing service to your client. Apply due care based on the importance of tasks and on the confidence given to you by a client.

    5.) 5th stop (Indian run to the top of Loyola “mini” garage) – at the top, we brought up the 4th principle, which is Confidentiality, while we were in people’s chair position with overhead presses.

    Confidentiality – Practice discretion and protection of information when auditing. Never use audit information for personal gain or in harmful way to legitimize the interests of an audit.

    6.) 6th stop (Indian run to the top of WPM)

    7.) final stop – back to the flag to finish off with the final principle, which is Professional Behavior.

    Professional Behavior – follow the law and regulations.

    At the COT, I quizzed the PAX and see if they were paying attention on the 5 principles. Angie’s List was dialed in and aced the quiz.

    Thanks for allowing me to lead and lets keep each other accountable!!!

    SYITG

    King Kong

  • Brickathon – from Rudy

    Loaded up the Mini with enough bricks for the expected Wolfpack Mountain crowd. Had to dig up a few extra pavers from the driveway just to make sure (and had to replace them quickly before the M saw them missing…). 530 rolls around – so lets get started.

    Circle up in front of Tulane for a real quick warmup. Some SSH, some forgetfullness (oh yeah, Imperial Walkers). Then gather round the Mini and start unloading the bricks – grab yourself 2 and head to the foot of the mountain. Fair warning to the PAX who were listening: the pavers were definitely heavier than the bricks. That would become more and more evident as the workout went on.

    At the mountain, lets start the WFT run up the mountain. Lots of chatter about “bricks” and “car windows”. Oh yeah, I guess that’s kind of a thing around the uptown parts. I did not explicitly mention “dont throw bricks at cars” in the Disclaimer. Perhaps I should have.

    Stopping at the halfway point, we planked for the 6. THen some Peter Parkers (quick 5 OYO burpees for Angie, who apparently never shuts the h**k up..), Then some shoulder taps (with bricks). Then WFT run the rest of the way up.

    At the top, partner up.

    1st round: PAX1 hand release brick-merkins, PAX2 bear crawl down the ramp a ways, then mosey back up. “A ways down” seemed imprecise enough for the PAX. And YHC, without glasses, was unable to distinguish light posts from other posts. So everyone just make the best of it.

    2nd round: PAX1 dying cockroaches (w/ bricks). PAX2: Mosey down, then Crab Walk up. El Wire insisted on more precise instructions again. So we’ll do 2 rounds each: Crab Walk up once, Walk Crab the other time (though YHC is still not sure which way is which).

    Might (or might not) have been a 3rd round. Alas, I don’t recall.

    Now time for groups of 3. Once again, YHC is reminded at how hard simple instructions can be for PAX during a workout. But eventually, everyone managed to get into appropriately sized groups. PAX1: run down the ramp and start Situps at the bottom. PAX2: Start Floyd Mayweathers (w/ bricks). PAX3: Run down the ramp (w/ bricks). Keep trading out, running up and down (as a team). Keep going for a while. Here’s where YHC lost out on the sooth, light bricks, and was stuck with the gritty heavy paver. That DEFINITELY made a difference for poor little ol’ YHC.

    Then – head to the Touchdown Jesus lawn.

    A few rounds of Bones (Wait, no Bieber) keeping time: 7 burpees on the minute, finish the minute with an exercise. Wanted to get through 7 rounds of this – but PAX started grumbling about being late. So had to call it off. Reload the Mini (I’ll give the Uptown PAX credit – they did a DARN NICE job of neatly restacking the bricks!).

    COT: 29 PAX. Lots of running stuff coming up. Call out our intentions, remember our victories, thanks and needs in a moment of silence, and finish up with a prayer.

    Thanks for letting me lead through a typically disfunctional Rudy workout!

  • MISTLETOE, part deux (F3 traditional arr. By Sandbar, at a Caroling Pace) – from Sandbar

    Pax were forewarned that by the end of the beatdown, they would be the jolliest bunch of a-holes this side of the nut house.

    Mosey down St. Charles and back to Loyola. Warmups in front of the crèche. SSH, grassgrabbers, windmills. PAX divided into 4 groups, each had to select a carol they knew and could lead bc F3 is about leadership!

    Group 1 led the first mosey to the mountain with “We wish you a Merry Christmas.” Group 1 ran out of verses before we reached the mountain.

    At the mountain, PAX reformed for a Native American Run, and Group 2 led dashing through the garage while caroling with “Jingle Bells.” Running while singing is HARD.

    At level 5 we stopped for the 6 and did 15x Parker Peters, Mountain Climbers, and Peter Parkers IC. PAX reformed into a wassailing group and Group 3 led “All I want for Christmas is my 2 front teeth,” in honor of Bieber’s crash on Oak St. on Tuesday. It lasted for about 50 yards.

    On the top deck, PAX paired off for flapjack M-I-S-T-L-E-T-O-E. One pax did the exercise, while the other went down the stairs on level and ran back up.
    Merkins
    Imperial Walkers
    Squats
    Twists (LBTs)
    Louisville Lip
    Toe Taps (Penguins)
    Elf on the Shelf
    One leg calf raises
    El BCs

    After MISTLETOE, Group 4 led the caroling into the stairwell, with the 12 Yats of Christmas. YHC and other transplants only knew the traditional lyrics, but neither effort improved the other.

    Back the flag for COT.

  • Lawn Dart for Pinwheels – from Reluctant Yankee

    I took Squeal’s scheduled beatdown. We welcomed Stuart Hill aka Lawn Dart for his first beatdown.
    I wanted to bring the tooth fairy and the pinwheel to WPM.
    Started with a longish mosey to Tulane near McAllister.
    COP1: SSH IMP walker-squats, Dying Roaches
    Mosey’d to the Field at Yulman
    COP2: Tooth Fairy – pushups up the stairs while partner did low country crab
    COP 3: PINWHEELs on the Field at Yulman – Plank Jacks – maybe we should make this a new AO one day a week? Just a thought.
    COP 4: Headed over to Little WPM – 20 Russian Twists every floor to the top
    down the stairs and over to WPM
    RUN TO THE TOP OF WPM at each level we did 10 merks
    Down the stairs and back to the FLAG. We had to hustle! arrived 30 secs late.