F3 New Orleans

Tag: Wolfpack Mountain

  • 40 for Friday

    When I hit the sack last night, weather report projected rain all night and through the morning, so I was thinking I’d be leading a cadre of perhaps 10 Wolfpack Mountain loyalists. No such luck as a full 40 men showed up at 0530!

    We started off with a run down Law Road, on the uptown-most side (I have no idea what compass direction that’d be) of Tulane’s campus, then ducked into Johnston Quad for a warmup:

    -20 x SSH

    -20 x forward arm circles

    -20 x reverse arm circles

    -20 x overhead jacks

    -20 x seal jacks

    -20 x Moroccan night clubs

    From there, we headed across Freret and down McAlister Drive to LBC Quad, where we proceeded with BLIMPs that encompassed both LBC and neighboring Newcomb Quads.

    After that, we wove past McAlister Auditorium, behind Freeman and Tulane Law School to the little patch b/w the Law School and NROTC building for a rotating set of exercises:

    -10 x SSH (count)

    -pullups

    -R Nolan Ryans

    -L Nolan Ryans

    -shoulder taps

    From there we moseyed to Loyola’s RecPlex Garage (Wolfpack Hill?). We indian ran to the top then partnered up, with one partner going down and back up the stairs while the other partner worked. Exercises:

    -LBCs

    -Penguins

    -J-Los

    -Real Freddy Mercurys

    We were short on time so headed straight back to the flag for COT. Great group this morning, including two new FNGs – Wiley Wank and Worcestershire. Keep it up, men!

  • No More Hate!

    Ever since I was a little boy, I’ve dreamt of this day… For as long as I can remember, a group of sweaty guys with funny names have done nothing but tell me how much they hate me. But not today! Today marks the start of a new era.

    The new era began as you might expect… It was a dark, wet morning when 27 men trudged out to the entrance of Audubon Park. 25 came for the Beatdown. 2 came to do their homework, I think – they were wearing their book bags, so it only makes sense.

    After a quick disclaimer, we moseyed to the base of Wolf Pack Mountain…

    Warm Up

    • SSH x 25 (Apparently I was supposed to do 30. Some people were very upset that I didn’t. I think, specifically, El Wire’s day is all out of wack as a result. He’s somewhere searching for 5 more SSH’s.)
    • Low Slow Squats x 15
    • Windmills x 10
    • Peter Parkers x 20
    • Arm Circles Forward x 10
    • 01 x drawkcab selcric mrA (Seaman gets excited)
    • Burpees x 10 OYO (Seaman gets sad)

    Mosey to 2nd Floor of Mountain via Stairs

    • Burpee Broad Jump up first incline
    • Lunge across level stretch
    • Run backward up next incline
    • Bear Crawl across next level stretch
    • Take stairs back down to base for Varied Mary until all Pax arrive

    Highly Modified Dora

    • Locate partner
      • 50 x Burpees (cumulative)
      • 100 x WWII Situps
      • 150 x Monkey Humpers
      • 200 x Merkins
      • 250 x Squats
    • Turn-around point: top of first ramp in garage (run up and down the ramp)

    Mosey Back to Flag

    • Count-off, Name-o-rama, Sweaty Ball of Man

    It’s pretty amazing to look back… I started posting when I was 26 years old. Over the years, the most impactful outcomes F3 has produced for me are definitely the relationships I’ve been fortunate enough to develop. I’ve gained friends and mentors, men that I truly look up to for a long list of reasons. F3 has given me the blueprint for what it means to be an exceptional member of our community and I’m continuously inspired by the what I see – both during and outside of the workouts.

    Thank you to all of the men that have helped to create and grow this incredible movement in New Orleans. No more hate! And nothing but love for F3.

  • The Range

    Conditions: Foggy, 52 degrees, 100% humidity, Friday the 13th.

    The Thang

    Wolfpack Mountain

    The Warm-up consisted of running to the top of Wolfpack Mountain and doing the following:  Peter Parkers x 20; 5 rounds of Happy Jacks; Merkins x 10.  Ran down the ramps to…

    Wolfpack Hill

    Circled up at the bottom for Werkins x 10; Squats x 20.  Then ran up the ramps backerds, forward on the flats to the top and immediately ran back down to… 

    Sugarloaf Mountain

    Circled up at the bottom for Lunges x 10 and maybe something else.  Then ran up the ramps backerds, forward on the flats to the top.  Circled up for Merkins x 12 and ran back down the ramps to…

    The flag

    It was about a mile back to the flag.  The first ones to get there did 8-count Body Builders x 20. 

    NMM

    • I was interested to see how many miles and how long it would take to conquer all three peaks without using the stairs.  It’s 4.1 miles and took us 45 minutes. 
    • I think it would be awesome if we could have 50 guys at Wolfpack every Friday.  If that happens, I think we will need two Qs. We could have one Q that promises to get in multiple mountains and at least 3 miles.  The other could promise to do fewer than 3 miles. 
    • Shuffles is ridiculous
    • Not sure when this happened, but King Kong and Angie’s List are two of F3 NOLA’s fastest pax.
    • The 8-count Body Builders were Catfish’s idea.  He has great ideas.

  • Rolling in Hot

    It was a perfect morning in the Gloom for YHC to shake off some rust after a prolonged absence from Q duty.  YHC rolled in hot, gave the disclaimer, and 29 PAX were off and running.  After a short mosey, the PAX circled up in front of Tulane for a warmup (all IC):

    • SSH x25
    • Lunges x10
    • LSS x20
    • Backward Lunges x10
    • Imperial Walkers x26

    From there, headed straight to the mountain and worked our way to the summit by alternating on each level — Burpees x7 and Plank Jacks x 20 – which worked out to plus or minus 6 sets.  At the top, circle up for a COP featuring (all IC):

    • Wife Pleasers x25
    • Supermans x25
    • Low Country Crab x25
    • Fire Hydrant w/ kick x20

    Not much counting by the PAX, but plenty of mumblechatter about the volume of the wife-pleasing and grumbling about the selection of “classic Yankee” exercises.  Next, we headed down the mountain, this time alternating Merkins x10 and Mountain Climbers x20 at each level.  Plank and wait for the 6 and mosey over to the benches for a final COP (all IC):

    • Box Jumps x20 (up/down as the cadence)
    • Dips x15
    • LL Power Ups x20
    • Dips x15
    • RL Power Ups x20
    • Dips x15

    Mosey back to the flag then hold Mission Impossible for +/- 90 seconds.  Wrap up with the countoff, name-o-rama (welcome FNG-Gump!), and prayer.

    -Mulligan 

  • Surprise! You’re the Q

    I arrived at WPM about 30 seconds before 5:30 only to discover that I was Q for the day. I guess I should check the schedule more often. ¯\_(ツ)_/¯

    We started with a jog to the grass in front of Tulane for some warm-up and 20 of each of the following.

    • SSH
    • Smurf Jacks
    • Imperial Walker Squats
    • Mountain Climbers
    • Peter Parkers

    Next we moseyed to the base of the mountain and proceeded to indian run all the way up.

    At the top of the mountain we partnered up for some Dora 1,2,3. One partner ran all the way down the stairs and then up the other stairs while the other did the following.

    • 100 X Jump Squat
    • 200 X Merkins
    • 300 XLBTs

    Next we met up at the benches for the following.

    • 20 X Bench Jumps
    • 20 X Dips
    • 20 X RLS
    • 15 X Dips
    • 20 X RLS
    • 10 X Dips

    Moseyed back to the flag for 5 burpees OYO and Name-o-rama/COT.

  • Ants on the Mountain????

    It’s another crisp, cool Friday morning.  The PAX are ready for the Mountain what to do?  Hmmm…we shall see.  With a disclaimer, let’s mosey!

    Mosey to under the mountain for warm-up all in cadence:

    • IW’s
    • Self-Love
    • Grass Grabbers (Cement Grabbers)
    • Self-Love
    • Toy Soldiers
    • Open-Gates

    Count off by 1 and 2

    Here we go, let’s do something I don’t believe we have done at the Mountain before.  Time for Ants up the Hill!  Team 1’s mosey to second staircase while Team 2 stays at first staircase for…bear crawl to top of Mountain up stairs!

    At top of Mountain circle up for Mary until Six including (all in cadence):

    • Russian Twists

    What comes up must come down.  Team 1 Crab Crawl Down first stair case. Team 2 mosey to second stair case and crab crawl down.

    At bottom of Mountain circle up for Mary until Six including (all in cadence):

    • Penguins
    • Hello Dolly

    All the Pax are here, let’s mosey to quad between Monroe and Bobet Halls for:

    7 of Diamonds (Do all exercises at each corner of quad):

    • Burpees X7
    • LBT’s (2 is 1) X14
    • Merkins X21
    • Squats X28
    • Merkins X21
    • Flutter Kicks (2 is 1) X14
    • Burpees X7

    Time is running out YHC calls it.  Mosey back to Flag.  We are done! 

    Count-off, name-o-rama, announcements, prayer.

    Thanks for letting me lead!

  • 9/11 Stair Climb #2

    The first known 9/11 Memorial Stair Climb event occurred on September 11, 2003 during “Operation Enduring Freedom” in Parwan Province, Afghanistan. Albuquerque Fire Department Lieutenant Charles Cogburn scaled a two story building 55 times wearing body armor, a helmet and an M-4.  Lt Cogburn returned home and on the following September 11th (2004) the climb was brought back to Albuquerque and given the title Albuquerque Firefighters Memorial Stair Climb. Firefighters from Engine 5 and Engine 2 were dispatched at 8:46am (the time the initial dispatch of FDNY units occured) to the Bank of Albuquerque Building in downtown Albuquerque. The building is 22 stories tall and it was climbed 5 times. 

    We like many others gathered to recognize the first responders of 9/11/2001 – we were 9 days late but it was the closest date open for a Q.

    In order to complete the task at hand – one had to climb 7 flights of stairs 16 times. (112 flights) The original firefighters had to climb 110 flights. Imagine they had their gear on and they never got rest as they climbed down the 7 flights of stairs. Last year I couldn’t finish I was at 11.3. This year I finished with time to spare.

    Gabrielle, King Kong, WIllie Catfish and Hokey Pokey inspired with their rucks. Special tclaps to Hokey for adding a 40 lb weight vest. Very impressive. Tclaps to Gabrielle for thinking to bring the door stops – the improved airflow was a huge game changer. I had nightmares about the smell and humidity from the climb last year as I went to bed.

    Most of the PAX finished the climb this year. Tclaps to all of the finishers.

    As we climbed I asked the PAX to reflect on being men who would rush to danger to help, instead of seeking their own comfort in a tough situation.

    Thanks for allowing me to lead.

  • Friday 13th

    Thirty something men assembled in the gloom under a full moon to celebrate Friday the 13th. Apparently the next time a full moon falls on Friday the 13th is 2049 so I hope y’all enjoyed it. I also hope Jadaveon will remeber all of us when he is the sole memebr of the PAX around to enjoy it again. Disclaimer was given and the Mother Ruckers spilt off to walk and tak. The remaining pax headed to the circle of palms to commence the beatdown.

    WARMUPS

    SSH X 49 (this really irritated Mariah)

    Arm Circles fore and aft. Was Seaman there? 10 Fore and 10 Aft

    Grass Grabbers X 20 (Pulled a Hammy)

    Merkins X 20

    THE THANG

    Mosey to the base of the mount. 2 lines. Indian run to the top.

    At the top split PAX into 2 groups (thanks Kuch for logistics)

    1st group runs and tags opposite wall. 2nd stays and does 5 Burpees. Groups switch and go until 25 burpees are done.

    Next same with something I cant remember then once more with Merks. Whatever it was was a pretty good workout. I was cussing the Q the entire time.

    PEOPLES CHOICE MARY

    Circled up for some Mary

    JV suggested Doc W’s

    Peaches suggested Penguins

    Somebody came up with LBC’s

    There were others but the full moon wiped my hard drive.

    BENCHES

    After the mount we descended the stairs (Yankee is hands down the fastest stair descender amongst the PAX) and grabbed some benches for some quick leg work/ dips

    RLSU X 20

    Dips X 20

    LLSU X 20

    Dips X 20

    Decline Merks X 20

    Back to the flag for count off, name o rama, announcements and intentions/ prayer followed by coffeeteria at PJ’s. Thanks for letting me lead. Sorry if I forgot you were there.

  • Sweatin’….

    I have been to many F3 workouts over the past 21 months, all of which have been great in their own way. But this time I was hoping to do something a little different. At a sales meeting earlier this year, my company had an 80’s themed party that my division elected to dress in 80’s workout era clothing. After a short parooze on Amazon, I came across a Richard Simmons costume, complete with a balding headpiece. I just could not pass it up, especially for under $15! The costume was a hit at the work party, even though Richard dropped a rather husky girl while attempting a dip on the dancefloor. In all fairness to Richard, the dip was unexpected, the healthy young lady was caught up in the moment, and who could blame her.  Still glassy eyed, my immediate thought the next morning was, “I need to Q a workout as Richard Simmons!” so I looked at the Q schedule, and saw I was up at WPM for September 6th. I strategically planned the walk up to the PAX right as the clock struck 5:30AM, announced my disclaimer as impersonating a professional trainer, but really not one, and we moseyed in front of Tulane University for a warm up to the classic sound of the Macarena. All exercises were done in cadence, which fell right into the beat of the music.

    SSHx20

    Imperial Walkers x 20

    Arm Circles x 10

    Backwards AC x 10

    After a jaunt to the little mountain Richard determined there was too much traffic there, so an audible was called, and the PAX proceeded to the big mountain where we formed 3 lines for an Indian Run, but not just any old Indian Run. This time we ran prisoner style while flashing our best jazz hands. We stopped on the 5th floor to partner up for some DORA 123.  Exercises were done with various Queen songs in the background (Bicycle Race of course). While partner one was exercising, partner 2 was running up the stairs to the 7th floor, then back down the ramp, and tagging into the exercise picking up where partner one left off this continued until all exercises were complete. 

    Merkins x 100

    Bobby Hurley’s x 200

    Freddie Mercury’s x 300,  1=1

    Once complete the PAX made its way down to the benches for a quick round of the following all in cadence:

    Dips x 20

    Incline Merkins x 20

    The PAX then gathered in front of touchdown Jesus for a round of Mary all while listening to one of Richard’s favorite songs, ”Believe” by Cher. All exercises were done in cadence:

    Penguins x 20

    LBCs x 20

    American Hammer (Douille style) x 20

    Angie’s List pointed out that there was still a little time left on the clock, so the PAX knocked out 10 Herpes on their own. 

    We then circled up around the flag, counted off, had nameorama, intentions, announcements and a closing prayer.  It is always an honor to lead this group of men! I hope everyone who attended the workout enjoyed the little change of pace, as you never know when Richard will pop up again! 

  • Holy Grove….on three!!

    Wolfpack Mountan…First Wolfpack Q in a while. YHC intended to make it memorable with the goal of 5 “mountains” (in NOLA-below-sea-level parlance). If the mountain will not come to Muhammad, then Muhammad must go to the mountain.

    WARMUP

    Standard disclaimer this morning plus a reminder to sweep the six for this running workout. The Pax then moseyed onto Tulane campus, through Gibson Quad to Johnson quad for a warmup. 20 SSH IC, followed by 20 Grass grabbers IC, followed by stretching on each leg. After we finish the warmup, we mosey to the base of the 1st mountain.

    THE THANG

    The first mountain may have been an F3 virgin ascent. The PAX circled the Mary and Sam Isreal Science building to an imposing exterior staircase of 4 levels and 8 flights. PAX counted off into 4 groups for spacing and start with 5 burpees OYO. Then the first group begins the ascent while the other 3 groups start 10 merks, 15 Low-Slow Squats and 20 Carolina Drydocks. Each group ascends in turn while the early groups complete the other exercises.

    Reassemble for the mosey to the 2nd mountain, dubbed “Sugar Loaf” in the 4/20/18 beatdown. Some of the PAX were on a double-plus mosey up Mcalister, and while sucking wind, YHC noted Holy Grove pacing Catfish and Gspot at the front. Filed for further reference. Sweep the six and reassemble for an Indian Run up Sugar Loaf. Back down the stairs and YHC held the first 10 arrivers for some lagniappe, while the rest of the PAX headed down Calhoun to Mountain #3 – the Loyola Rec Garage [Little Wolfpack?]. The 10 did 10 burpees OYO, then set off again on a hot pace to catch the PAX. Holy Grove breezing by -noted. Two Lines and Indian Run up Little Wolfpack, then down the stairs and off to Big Wolfpack – Mountain #4. T-claps to the PAX that led some Mary while we swept the Six. Reassemble for our third Indian Run. As we gained altitude and lost oxygen, the lines of the PAX thinned out, until we reached the top, gulping air. A twenty count, then down the stairs.

    4 minutes left.

    YHC decided to go for the 5th mountain, which we’ll call “Edelweiss” for now. At the stairs on the back of the Loyola music building, YHC offered a modification if any PAX wanted to head back to the flag. It did not appear any PAX followed that option and instead charged up the last mountain, and a quick descent.

    YHC again noted some of the PAX (looking at you, Holy Grove!) headed to the flag as if the devil himself were behind them. 4 miles in 45 minutes 17 seconds, plus warm-up, some lagniappe and Elevation!

    COUNTOFF, NAMERAMA, COT

    Back at the flag, PAX circled for a breathless countoff and name-0-rama. After the announcements and before the prayer, the PAX noted Holy Grove, weaving about in a daze of football glory, with one fist in the air, mumble-shouting something that sounded like “F3/ClevelandRocks/I have no Pants?!! [not sure] ON THREE!!!” Apparently Holy Grove doesn’t speak “modify.” TClaps and thanks to quick thinking by Triple Shift and Drs Walleye and Tinkles to help our brother to the ground before injury could be added to injury. Much splashed merlot followed, and then a visit by EMS and a trip to the ER. Tclaps again to Walleye, Tinkles, Sea Man, Jadaveon, Catfish, Frac Sac and several others who got water and ice and stayed with Holy Grove. Thoughts and prayers – gents.

    Which brings YHC to this point. It is good we push ourselves and each other, embracing the challenge. But we also must be mindful of one another and pay attention. Sweeping the Six is important. Making sure all the PAX are hacking is important. We are blessed with many medical professionals in our PAX. Maybe an F2 with some CPR training would be a good thing. We can’t make each other stronger if we are not here.