F3 New Orleans

Tag: Wolfpack Mountain

  • Glorious Return to WPM – from Fracsac

    26 Pax made a choice to take the DRP on their journey to get right and posted to The Legendary Wolf Pack Mountain to see what YHC had on the beat down menu. With a shovel flag planted, disclaimer was given, then:

    Mosey over to the Rosy Palm Court and circle up for a warmup:

    IW IC x 15
    Abe Vigodas x 10
    Grass Grabbers x 10
    Bat wings AC, SC, OH, MNC (dancing encouraged)
    Catalina Wine Mixers IC x 10

    Count off and pax instructed to remember their number. Then count 1,2,1,2….

    Mosey to the mountain…

    Two columns, hence the 1 and 2 count. Run to the top of the mountain with last pax sprinting to front all the way up.

    Once on top, take the stairs back down to level 4.

    Burpee broad jump the short side of level 4, then bear crawl the long way.

    Head back up the mountain, with quadraphilia on the inclines and sprints on the straight aways, all OYO.

    Circle up on the top for a mental test. The Q has the pax recall their number, then combines the numbers in some fashion for SSH. The instructions are clear: execute SSH IC up to the first number followed by SSH in silence and completing together, with the Q being the cadence to follow. Failure to follow instructions results in a penalty.
    Spoiler alert: there were penalties.
    Penalty 1 – Heisenberg Seal burpees x 10 (burpee with 2 Merkins)
    Penalty 2 – Heisenberg Seal burpees x 15
    Penalty 3 – Sprint to far wall and back and do 10 burpees.
    The 4th time the Pax got it, sort of.
    Time for one set of Tin Snips IC x 20.

    Return to the flag for COT

    NMM

    – YHC hasn’t done WPM in a while, and wow! What a rockin’ AO!
    – The uptown crowd was surprisingly quiet today, minimal Mumblechatter going on.
    – There’s a rumor going around about doing burpees even if the pax were in perfect sync. I cannot confirm nor deny this rumor, except to encourage the pax to continue to reach for perfection.
    – Coffeteria was awesome and well attended.
    – Thanks for allowing me to be part of such an incredible group of men, and for gifting me the opportunity to lead.

    SYITG

  • Summer Sweat is Back – from Tinkles

    The days are starting to get a bit more humid and what was recently tolerable seems to be getting tougher. Today seemed that way, and I was happy when the workout was over.
    Warm Up:
    • Mosey around a bit and settle at the Tulane lawn
    • SSH IC x 30, Imperial Walker IC x 20, Forward arm circle IC x 20, Reverse arm circle IC x 20.

    First Thing:
    • 10 Burpees EMOM for 10 minutes- sorry about the lack of music, will do better next time!
    • Recover with some penguins IC x 20, and LBCs IC x 30

    Second Thing:
    • Mosey over to the garage, backwards run up the inclines and forward run the flats to the top
    • Down the stairs to the bottom and then back up the other staircase
    o To illustrate the lack of ventilation in the stairwell, someone’s weed lingered in the air adding to the sweat
    • Back down again

    Third Thing:
    • To the benches for right leg power up IC x 10, Decline merkins IC x 10, left leg power up IC x 10
    • Mosey back to the flag for some time killing wife pleasers

    COT:
    • Count off, namorama
    • Welcomed FNG. Previous run-in with Pop o’ Lock or friends yields ‘Perp’. Welcome Perp!

  • Time to use our arms again – from Mariah

    Large crowd for the first Wolfpack of March, and after a quick disclaimer we moseyed across St Charles to Loyola’s Palm Court for a Warm up. Like many, I’ve been wearing out the miles all of February for Run Cajun Run, and while I can now run fast and far, I can barely open a jar…time for a bit of upper body work.

    Warm up (all 15 ct in cadence):
    SSH, Peter Parker, Windmills, Carolina Drydock, Parker Peter

    Mosey over to the base of the mountain, at which point it was clear our numbers were problematic…we split into two waves and proceeded up the ramp for 2 rounds of BLIMPS with exercises at each landing.
    Burpees > Lunges > Imperial Walkers > Merkins > Plankjacks > Squats….repeato until the top.

    Large oval/ring of fire on the roof: merkins/wide arms/ diamonds

    Mary in cadence (15 ct): flutters, dollys, Russian twist, dying cockroach
    15 merkins OYO, then back down the ramps and out to the…

    Benches for the following (again 15ct in cadence):
    Dips >
    RL step ups >
    Incline merkins >
    LL step ups…
    ..OH SWEET JESUS, WHAT IS THAT SMELL?? Evacuate and hot mosey away from the truck pumping out the septic tank…. regroup at Palm Court and resume…
    LL step ups >
    Dips >
    RL Power-ups >
    LL Power-ups >
    All Ya Got Derkins.

    Mosey back to the flag for COT.

    33 pax for the workout, and welcome to FNG Will Jones from Son of a Saint, known now as The Beast.

    We gathered for a group Run Cajun Run photo with oversized check for over $6700 which we presented to Will and SoaS, which is amazing. I know I speak for many in being incredibly proud of both the financial support we are able to give, but also the fact that 200 of us and our NOLA friends stepped up to participate in Run Cajun Run and demonstrate our support for SoaS last month. Our support will surely have a direct impact on many young men in our community, providing hope, mentorship and a positive path.

    As always Thank You for the daily accountability and for the opportunity to lead.

    Until next time
    Xoxo,
    Mariah

  • Turkey tummy at Wolfpack

    Beautiful post Thanksgiving morning with a good crew ready to work off the -Itis.

    Warmup

    Mosey to Tulane Sign. SSH x 20. Grass Grabbers x 20. Peter Parkers x 20. Mountain climbers x 20

    Mosey to the base of the mountain. Forward arm circles x 20. Backward AC x 20. Overhand claps x 20. Seal claps x 20.

    Mountain jams

    We ran up two flights and then did Bill Murrays (10xMerkins, 10xSquats, 10xBBSU, 10x Burpess). Total of 4 BM until the rooftop bar…BTW. No bar.

    Core exercises up here. 30 seconds chillcut plank. Freddie mercs x 20. Low country crab x 20. Penguins x 20. Another 30 second chillcut plank.

    Ran back down the mountain to avoid the Covid staircase. We peeled off to the benches in the Loyola Quad. Dips x 20. Then lo and behold Tinkles had gone back to get Erector set… Way to go Tinks! Back to it. LL step up x 20. RL step up x 20. Dips x 20

    Mosey back to the flag. Gorgeous day around 70 this morning. Had a great time on my second Q. Thanks all for hanging in there. Aplogies to any PAX I may have missed. –DS

    @Jose10k Abacus Akbar Angies List Barely Legal Bogey Bolt Boo Boo Bushwacker Catfish Cowbell Douille Einstein Enron FracSac Gabrielle Goose Hand-Grenada Hawgcycle High Rise Hokie Pokey Jingle Vader Kenna Brah King Kong Mahatma Milestone Marsh Mobydick Mothership Popeyes Reluctant Yankee Rev Sox Rock City Rudy Russo Shooter Steve The Birdcage The Gipper The Hammer Tool Triple Shift Vagabond War Eagle Waterpik Willie

  • Variations on a BLIMP

    Warmup

    Mosey over to the corner of St. Charles & Calhoun for 20 x SSH.

    Tha Thang

    BLIMPs x 20 = 20 reps of each exercise with a run up the Loyola hill and back to the corner in between.

    Mosey down Calhoun to Freret and over to the foot of the Rec Plex garage. Native American run in two lines up to the top.

    “12 Days of Christmas BLIMPs” = 5 x burpees then run a loop around the top of the garage then 5 x burpees + 10 x lunges then run a loop around the top of the garage then 5 x burpees + 10 x lunges + 15 x imperial walkers, etc.

    Mosey down the stairs and over to Wolfpack Mountain…only to find out we’d run out of time. We’ll pick up where we left off next time I Q!

    Etc.

    Supposedly it was 70 degrees this AM. Felt amazing. Looking forward to a decent dip in temps next week.

    It took almost 2 years, but I finally EH’d my first co-worker (Scone) and he already EH’d another (Wallaby). Should be some more PAX to tap into there.

  • Ascend and Launch (WPM 2020-08-14)

    Another excellent morning on the mountain with 24 PAX: Angie’s List, Chowdah, El Wire, G Spot, Jingle Vader, Moana, Mulligan, Sandbar, Wipeout, Eager Beaver, Gabrielle, Dry Socket, Quincy, Squeal, Shurly, Jadaveon, Tube Steak, Bad Moon, Mr. Peabody, Seaman, Bones, Shocker, Tinkles, Catfish (Q).

    Started with a mosey over to the base of the mountain. Warmed up with arm circles (both ways), Windmills (Abe Vigoda), Grass Grabbers, and SSH. Assembled at the base for the ascent.

    First leg was 10 burpees, run backwards up the first two inclines to the first flat. Planked and waited for the six with peter parkers.

    Second leg was 20 bonnie blairs, bear crawl to about the stairwell entrance, mosey to the incline, then backwards run to the next flat. Planked and waited for the six with Parker peters.

    Third leg was 30 merkins, duck walk to about the stairwell entrance, mosey to the incline, then backwards run to the next flat. Planked and waited for the six with shoulder taps.

    Fourth leg was 40 flutter kicks (one is one), crab walk to about the stairwell entrance, mosey to the incline, then backwards run to the next flat. Planked and waited for the six with Floyd Mayweathers.

    Fifth leg was 50 squats, crab walk to about the stairwell entrance, mosey to the incline, then backwards run to the next flat. Planked and waited for the six with Floyd Mayweathers.

    Sixth leg was 60 LBTs (one is one), bear crawl to the top of the mountain.

    Continued with Jack Webbs up to eleven, then did an excercise called Failure to Launch (hold Al Gore while Q counts down from 10, then get a solid jump up with knees to the chest.

    Took the stairs back down to the base, circled back up for some Catalina Wine Mixers. Back to the flag, finished out with a solid 2.5 minutes of 8-count bodybuilders.

    Excellent workout with a nice big group. Thanks to all who attended!

  • This IS the warmup!

    Ran to Wolfpack looking forward to Peaches stepping up and leading us in a beatdown. Alas, it was not to be. Same went for The Skinny and The Birdcage. Both carried promises of attendence but those were lies.

    Anyway once again we were Q-Less so I volunteered.

    • Started the warm up with a mosey to the base of the mountain.
    • At each level alternate burpees/ merkins. I belive we did 60 burpees/ 60 merkins over 7 stories.
    • At the top we LBC’d till 6 showed.
    • Once everone arrived Mosey’d to the benches
    • At the benches as fast as we could
    • 20X rlsu
    • 20X dips
    • 20X llsu
    • 20X dirkens
    • 20X rlpu
    • 20X irkens
    • 20X llpu
    • Next quick mosey to baby wolfpack. Run to the top
    • Circle up for mary.
    • 20X hipdips right side
    • 20X LBC
    • 20X hipdips left side
    • 10X triple toe touch with a leg raise
    • 20X pushup with a toe touch

    Mosey back to the flag. Countoff, name o rama, announcements, intention’s and prayer. My total mileage was 4.5 so 3.5 for the PAX.

    As always it is an honor to lead. AL

  • You Don’t Know Jack Squat

    The accountability of F3 is real, especially when Q’ing. After only getting a few hours of sleep, I reeaaaaally wanted to stay in bed this morning… But I thought of Seaman’s disappointment if I didn’t make him do 50+ burpees. So I powdered up and met 8 Pax for the early morning version of WPM.

    Disclaimer.

    Warm Up:

    The Thang:

    • Dora 1-2-3
      • Starting Point: bottom of Mountain
      • Turn-Around-Point: top of 1st ramp
        • Burpees x 100
        • Russian Twists x 200
        • Squats x 300
    • Jack Squat (like Jack Webb, but with squats!)
      • Round of 6, 8, 10, 8, 6 Merkins, each followed by double the squats
    • Mary
      • Dying Cockroach x 25
      • Leg Raises x 20
      • Flutter Kicks x 20
    • Benches
      • Box Jumps x 10
      • Dips x 20
      • Box Jumps x 10
      • Dips x 15
    • Mosey back to flag for a Plank Variety to finish

    Closing:

    • Name-O-Rama
    • Announcements
      • Q-Source
      • Juneteenth running event tonight
    • Intentions
      • Call to action: F3 is open to ALL men. Let us be intentional about creating a group that more accurately reflects our New Orleans community.

  • No touch NOLA is back

    OK so I started today wanting to build a workout in honor of Roots – who began our WPM AO. It was our 3rd workout and it continues to be a fan favorite. We welcomed back Amnesty who posted hoping to be led by Roots but got stuck with me. We also welcomed a FNG from Oregon – a law school buddy of Moana who we names Quarantine. No touching on the beatdown – so its like the old days for us.

    Beatdown got straight to work at the MTN.

    Did a circle with SSH, Imp Walker Squats, Dying Roaches and Mtn Climbers x 20IC

    Then we ran to the base of the MTN.

    At the base: there was a chalk instruction for each floor in mulitples of 13 for Friday the 13th.

    26 Lunges – 2nd, 39 plank jacks, – 3rd floor 52 monkey humpers, – 4th floor

    We did 13 hand release merks at the top of each ramp

    At the 4th floor we did some wall sits, some wall climbs (dirty dates or something) and then some wall walk ups

    Back to the ramps and we did 26 – shoulder taps and 39 – Russian Twist, and 52 – Monkey Humpers. More wall sits at the top. We also did 20 Flutter KIX in cadence.

    At the top of the MTN – we went back down the stairs and ran up LIL WPM.

    Here we had 4 exercises: LBCs, LBTs , Freddies, and Bird Dogs.

    One partner did exercise while the other went down the stairs and back up.

    Ran back to Audubon Park via the benches – at the benches we did dips x 30 OYO.

    Then we ran back to the FLAG. Arrived at 615am. Done.

    COVID – 19 prep starts after this beatdown.

  • Blimpin Aint Easy at WolfPack Mountain

    Fridays at Wolfpack Mountain are always a treat for those who love the quad and thigh burning pain an F3 workout can provide. There’s nothing like the delight of scratching and clawing your way to the peak of the Urban Oasis that is WPM!

    Quick 5:30 disclaimer, a brief mosey to the grass in front of Tulane for the pre-mountain warm-up. Warm up consisted of some usuals: SSH X 20, Windmill X 10, Grassgrabbers X 10, Hillbilly X 15, then an added bit of, dare I say, a deconstructed Burpee?? 10 Merkins in Cadence, 10 Jump Squats OYO, 8 Merks IC, 8 Jump Squats OYO, 6 Merks IC, 7 (a goof up) Jump Squats OYO. We then moseyed over to the base of WPM for the thang.

    BLIMPed up the mountain in the following manner:

    5 Burpees on the first deck followed by a backpedal up the ramp, run through the flat, SSH til the 6 arrives

    10 Lunges (2 is 1) on the second deck, followed by a backpedal, a run, and then a plank n wait for the 6.

    15 Imperial Walkers (2 is 1) on the third deck, followed by a backpedal, a run, and SSH

    20 Merkins, backpedal, run, plank n wait til 6

    25 Plankjacks, backpedal, run, SSH til 6 (we were now at the top)

    30 Squats, run to the other side of the mountain

    Then we partnered up and completed a round of 100 merkins, 200 dying cockroach, 300 flutterkicks. One partner ran down the stairs, and then across the lot and back up while the other partner exercised. Switcharoo until all reps are complete.

    We followed that with some benchwork…RLSU x 20, Dips X 20, LLSU X 20, Derkins X 10, RLPU X 20, Irkins X 10, LLPU X 20, Dips X 20.

    Back to the flag for count-o-rama, name-o-rama, COT. Thank the Lord for this opportunity, and thank the F3 brothers for making me a better version of myself!

    Then we had to go find my key that I lost along the way!