Still full from the amazing dinner prepared by 86 at the Harrah’s steakhouse and my ears ringing from the Foo Fighters show that last until 1am. Not sure how it happened but I managed to forget to set my alarm but I just naturally woke up at 5:08am. Plenty of time to get to the AO.
Tinkles who was also up VERY late split the group and took a crew for the Angry Wave – Hokey Pokey Bad Moon, 86 Gatsby Chips and some others went their way.
My phone had no charge so no special jammy fanny. Damn it!
OG warmup on the Loyola lawn: SSH x 20, Hillbilly x 20, Mtn Climber x 20, Peter Parkers x 20, Roaches x 20
Then we ran to the top of WPM x 25 plank jacks on one side and 10 hand release merks. Ping Pong back to the 6.
At the top we got a partner and did a quick lap one floor down
FLIP FLOP x LC CRabs, Monkey humpers, Freddies, and Fire hydrants
So that was four more laps
Then down to the benchs for some dips and some bulgarian split lunges IC
Finally was a base chase challenge. Team one vs Team two. Team two won so team one had to pay up 10 burpees.
Things don’t always go as you plan – but we got it done. A messy am and Q but it was a pleasure to lead. I am missing some PAX – leave me a message below and I will add you so that you can get credit for attendance!
YHC always gets excited on the days he Q. YHC is very thankful to lead his very first Birthday workout on a beautiful morning. 25 PAX were there to spend this special day with YHC. Usually, YHC sees familiar faces on a WPM Friday, but YHC noticed a few Non-Uptowners traveling to this AO. YHC is very appreciative of the support, including Hokie Pokey’s WPM debut, Mahatma, Bogey, and Jesus Juice. Sandbar made YHC aware of a FNG, later named BugBites. YHC gave his standard disclaimer and off we went!!!
Warm-ups
Short mosey to the base of the WPM and did the following in cadence:
Grass Grabbers x 10
Windmills x 10
SSHs x 20
Self Love x 10
Mountain Climbers x 20
The WPM
Starting at the base (first ramp) of the WPM:
1.) Partner up. Dora with 300 SSHs. While one PAX was performing the SSHs, the other PAX was running up and down the ramp. Flap Jack until the team finished 300 SSHs.
2.) Now at the base of the 2nd ramp. Picked a different partner. Dora with 250 King Kong Shoulder Taps. While one PAX was in the plank position doing the shoulder taps, the other PAX was running backwards up the ramp and down. Flap Jack until the team finished 250 shoulder taps.
3.) Ran through the flat level. However, stopped at each beam (10 per level), and did a burpee with a jump touching the above beam. All the way until the PAX got to the base of the 3rd ramp. Picked another different partner. Dora with 200 LBCs.
4.) Ran through the flat level. However, stopped at each beam again (10 per level) and did a burpee with a jump touching the above beam. All the way until the PAX got to the base of the 4th ramp. Picked a different partner. While one PAX was lunge walking up the ramp, the other PAX was running backwards up the ramp. Once at the top of the ramp, ran back down the ramp and tagged his partner. Flap Jack. Now the other PAX continued to do the lunge walk where the first PAX left off. Complete the task until the team lunge walked all the way to the top of the ramp.
5.) Ran through the flat level. However, stopped at each beam again (10 per level) and did a burpee with a jump touching the above beam. All the way until the PAX got to the base of the 5th ramp. Picked a different partner.
HIIT (High Intensity Interval Training) Race
YHC stressed this as a team race. While one PAX was resting and waiting at the base of the ramp, the other PAX was sprinting up the ramp, did 5 Hand-Release Burpees (Hurpees), and sprint back down. Tag your partner and flap jack. YHC stressed to each PAX to give it all on their sprint because each will get a chance to rest in between. Rinse and repeat 4 rounds for each PAX (total of 8 rounds for the team). T-claps to Mahatma & Saban, GSpot & Douille, and Flaming Lips & Quincy for finishing 1st, 2nd, and 3rd, respectively.
Circled up for a quick Round of Mary:
Hello Dolly x 20 IC
Dying Cockroach x 20 IC
Ran down the stairs back to flag and finished at about 6:17 a.m.
COT
Count-O-Rama 25PAX, Name-O-Rama, announcements, intentions. One FNG from Florida. He owns a franchise dealing with mosquito control. Therefore, he was named BugBites. Today we celebrate Peppa’s retirement from the Navy. He has flown F18s for the past 20 years. Thank You for your service and we couldn’t be happier that you and your family moved to NOLA and are a part of this great F3 Nola cult. Thank You all again for the opportunity to lead. Always a pleasure and honor to workout with the PAX. Thank you for all the birthday wishes. SYITG
After the PAX moseyed up to our usual WPM meeting spot in front of the Audubon Park fountains at 5:30AM, QIC asked if we had any FNGs, which we did not, and welcomed our out of town guest, Iron Horse, from F3 Tallahassee. Imagine Iron Horse’s surprise when he was informed that he came all the way to New Orleans to receive a Hurpees beat down with his F3 NOLA brothers. The disclaimer was announced, and the PAX performed 5 Hurpees on their own before moseying to the lawn in front of Tulane University for warm up. The warmup consisted of the following, all in cadence:
Imperial Walkers x 20, Windmills x 15, Arm Circles Front and Back x 10
Before greeting Touchdown Jesus on the lawn in front of Loyola University, the PAX knocked out 5 Hurpees on their own.
Once at the Loyola Lawn, the PAX partnered up to perform a 30, 60, 90 DORA consisting of Hurpees, Low Slow Squats, and Real Freddie Mercuries, respectively. While PAX 1 was exercising, PAX 2 had to cross the lawn as his favorite animal. PAX 1 and 2 alternated until all exercises were complete. QIC witnessed several Bear Crawls, Crab Walks, Bunny Hops, one Squirrel Slink, and something that resembled a wounded Duck Walk.
After a 10 count by King Kong, the PAX moseyed to the base of WPM where we split into 3 lines for an Indian Run up to the 4th floor. Even though QIC directed the left and right lines to sprint on the outside, this direction was not followed. QIC did not realize that Hurpees negatively impacted the PAX’s hearing.
Once on the 4th floor, Brown Bag was asked to indulge the PAX in a 20 count. Upon conclusion, the PAX circled up for a round of Jack Webbs. After several groans, the PAX progressed through the Jack Webbs to complete 10 merkins and 20 air presses. Before gathering to conquer the remainder of WPM, the PAX performed 5 Hurpees on their own.
The PAX continued to the top of WPM sprinting on the flats and running backwards up the inclines. Once gathered under the stars, the PAX circled up again, this time for a round robin of MARY. QIC started the festivities with a slow cadence of Penguins x 15. The remaining exercises were as follows:
War Eagle – Dying Cockroach x 15
Brown Bag – Real Freddie Mercuries x 20
Bartman – J Los x 20
Angie’s List – LBCs x 40 (ridiculous)
Quarter Pipe – I’m going to call this a low plank, reverse wife pleaser x 15 Imagine the PAX on Airline Highway, in the act of contracting a real case of Hurpees. The PAX would have been happy doing these on a crawfish farm, if you get my drift…
After five more Hurpees on their own, the PAX moseyed down the stairs and gathered in front of TDJ for a brief round of shoulder, quad, and hamstring stretches, to which Angie’s List exclaimed was the cure for our recurring case of Hurpees.
The COT commenced with a count off, name-o-rama, announcements, intentions, and a closing prayer. The PAX was then dismissed for additional treatment.
28 PAX gathered on this beautiful, calm, cool Friday morning. Still very dark at 5:25 a.m…. but YHC noticed he wasn’t the only one using passports frequently these days… Your Mom’n Dem and Half Nelson traveled ALL THE WAY from Lakeview to Uptown just for this beat down. Seconds later, YHC noted 2 more Lakeview Pax, Screw Top and Jesus Juice, were also here for their WPM debut. T-Claps to all the out-of-towners including Dr. Quinn from St. Louis. Welcome!!! YHC gave his standard disclaimer and off we went!!!
Warm-ups
Short mosey to Loyola campus and did the following in cadence:
Grass Grabbers x 10
Windmills x 10
Imperial Walkers x 20
Self Love x 10
SSHs x 20
Mountain Climbers x 20
The WPM
Moseyed to the base of the WPM. YHC told the PAX to sweep the Six by running up and down the ramps instead of planking.
1.) Ran up the first ramp so that the PAX were at the base of the 2nd ramp. Partner up. First exercise – burpees jump over. One PAX was doing the burpee jump over the other PAX, who was in the low plank position. Each PAX did 5 burpees jump over then Flap Jack. Then ran up the ramp and repeat the same burpees jump over. Ran back down the ramp, rinse and repeat. Then ran back up the ramp and did the final set of burpees jump over. In total, each PAX did 4 rounds (total 20 burpees jump over each).
2.) Side hopped on the flat level from one end to the other and switched direction in the middle. Now at the base of the 3rd ramp. Picked a different partner. 2nd exercise – synchronized air squats. Started off at the base with 20 air squats, ran up the ramp then did 15 squats, ran back down with 10 squats. Ran back up the ramp and finished with 5 squats.
3.) Karaoke on the flat level from one end to the other and switched direction in the middle. Now the PAX were at the base of the 4th ramp. Picked another different partner. 3rd exercise – patty cake merkins. Started off at the base with 20 patty cake merkins, ran up the ramp then did 15 merkins, ran back down with 10 more. Ran back up the ramp and finished with 5 merkins.
4.) Prisoner ran on the flat level from one end to the other to get to the next ramp. Now at the base of the 5th ramp. Picked a new partner. 4th exercise – decline merkins. One PAX (while in a squat position) was holding other PAX’s legs, who was doing 5 derkins. Flap Jack. Then ran up the ramp and repeat the same reps. Ran back down the ramp, rinse and repeat. Then ran back up the ramp and did the final set of derkins. In total, each PAX did 4 rounds (total 20 derkins each while the holder was in a squat position).
5.) Prisoner ran on the flat level from one end to the other to get to the next ramp. Now at the base of the 6th ramp. Picked another partner. 5th exercise – synchronized big boy sit-ups. Started off at the base with 20 sit-ups, ran up the ramp then did 15 more, ran back down with 10 reps. Ran back up the ramp and did 5 sit-ups. Then ran back down the ramp and waited for the SIX.
6.) Now at the base of the 6th ramp again. Picked a different partner for one last time. Wheel barrel up the ramp. Flap Jack at the PAX discretion. Each PAX finished the beat down with 30 LBCs at the top of the WPM.
Ran down the stairs back to flag and finished at about 6:17 a.m. Couple minutes late but no mumble chatter. Yes because Rudy wasn’t there.
COT
Count-O-Rama 28PAX, Name-O-Rama, announcements, intentions. YHC invited the PAX to stop by Deswine Intervention tent at Hogs for the Cause. Thank You all again for the opportunity to lead. Always a pleasure and honor to workout with the PAX. SYITG
On a beautiful, crisp Friday Morning, 20+ PAX gathered for a
Wolfpack Mountain beatdown. So with a
quick disclaimer off we….wait Amnesia reminded that we do have two AO’s
Uptown. So with a loud rally cry, two
strong PAX (Amnesia and Bad Moon) embarked on a moonlight ganter through the
nether regions of Uptown also known as Angry Wave or maybe we should rename
Angry Ripple??? I digress. Let’s Mosey!
To Touchdown Jesus for Warm-Up:
Hillbillies IC X20
Wide-Leg Mountain Climbers IC X15 (a new
exercise for F3 that YHC pilfered from OTF, Kong watch those eyes…KONG EYES
DOWN!)
Self-Love IC X20
Let’s continue warmup – PAX Line Up in straight line for:
High Knees till Q yells halt
Butt Kicks till Q yells halt
Kim Jung Un’s aka Supreme Leaders till Q yells
halt (a little mis-coordination on this one
by YHC)
Open Gates till Q yells halt
Mosey to Res Quad for 4 Corners PIMPS:
Pickle Pounders X 5 (2 is 1) then bear crawl to
Imperial Walkers X10 (2 is 1) then monkey humber
walk to
Merkins X15 then crab crawl to
PlankJacks X20 then sugar bear crawl (those
crawls weren’t sweet!) to
Starfish Crunch X25 (2 is 1)
Mosey to Mountain for Static
Climb Beatdown run forward up ramp and then backward up next ramp to each
flat:
1st Flat 2 minute Squat Hold
2nd Flat 2 minute Plank Hold
3rd Flat 2 minute People’s Chair
4th Flat 2 minute V-Up Hold
5th Flat 2 minute for PAX choice, Al
Gore’s or Leg Raises? PAX quickly chose
leg raises. Apparently those quads were
smoked (I’m looking at you Mr. Awesome). Leg Raises it is!
For all above static holds, if you break form at any point,
do burpees until 2 minutes is up.
Indian Run down to bottom and mosey back to flag…
Count-Off, Name-o-rama, Announcements, Intentions and
Prayer.
Don’t forget PAX, Beatdown and F2 event this upcoming
Thursday, March 28th. Meet at
intersection of Jeff Davis/Lafitte Greenway at 6:30 for half hour beatdown then
we’ll walk over to Wrong Iron for some F2.
34 #HIM gathered on a muggy February morning to accelerate
and get better. The turnout brought the
feel of a mini-convergence and great fellowship. After the disclaimers were outlined, and a
handful of the PAX moseyed off for a 4-5ish mile run, the remaining 20
something PAX moseyed to the parking deck and straight to the 7th
(top) level for a foggy view of NoLa and a little COP:
COP – all IC:
Moroccan Night Clubs x 20, Arm circles forward and backward x
10
Mumble chatter and one of the PAX counting backwards,
distracted YHC and the count. As a
result, 5 penalty burpees were promptly called. The backward counting of the PAX ceased.
Side straddle hops x 30 – varying speeds
Double count Merkins X 15 with a hold to plank – salutations
to the left and right then to down dog, a few repeats of planks at normal height
and 6 inch holds.
Low slow squats x 20
COP complete – Mosey to the 6th level
YHC and the PAX of the Fort have spent much of 2019 talking
about getting comfortable with discomfort.
Given that the NoLa Nantan (aka Reluctant Yankee) talked of doing 11’s
on the morning ride to the AO, it seemed only appropriate for YHC to call, of
course, 12’s. Therefore:
Jacobs Ladder – Burpees, lunge walks roughly 25 yards (YHC’s
rough math), LBC’s and mosey 25 yards (roughly) back to the start. 11 burpees, lunge walk 25 yards, 1 LBC, mosey
back. 10 burpees, lunge walk 25 yards 2
LBC’s, mosey back. You get the idea. Al Gores or LBC’s done by early finishing PAX
until the 6 was in.
Mosey down 6 flights, out the deck, through the courtyard to
the front circle for a partner Dora
Dora 100 – YHC had to shorten Dora (normally a 1-2-3) due to
time and, of course, saving the last 5 minutes for (what else?) Mary (more to
follow). So a partner dora of 100
merkins and circular shuttle runs got the PAX their fill of shoulder work for
the morning before moving on to a little ab work…….but just a little.
Mary:
Protractor – 1 minute, varying angles and stopping short to
allow unanticipated cars to park and pass.
Hello Dollys IC x 15
Box Cutters IC x 15
Mosey back to COT YHC chose intentional as his word for 2019. In trying to become a #HIM, being a part of F3 teaches us all that the real benefits and gains we realize in our lives are from intentionally living 3rd, getting out of our comfort zone and pushing our limits to break through thresholds we may have felt were not possible before. Whether it is the opportunity to Q at a new AO or step up in any other way, getting outside your own comfort zone, serving and leading are reminders of why it is important for each of us to fully and intentionally engage in every role to which we are called to serve and why we seek to accelerate in our development – physically, emotionally and spiritually. It is always a special occasion for YHC to post away from home. I have been lucky to be made better by PAX from all over F3 nation and considered this past Friday morning both a privilege and an honor to get uncomfortable and better with a great group of #HIMs. Thanks to Reluctant Yankee and the PAX of NoLa for the opportunity and a great 2nd F as well.
37 Pax showed up on this cool Friday morning for some fitness and fellowship. YHC was leading a run up the mountain, and 86 lead the Angry (Tepid) Wave for some miles around the Tulane and Loyola campus. The usual disclaimer and off we go.
We started with our usual jog, making a short loop down St. Charles Ave and back to the horseshoe lawn at Touchdown Jesus. There we circled up for our warm-up COP:
SSH x 20 IC, IW x 20 IC, Peter Parkers x 20 IC, Windmills x 10 IC, Arm Circles 10 Forward 10 Backwards IC, Mountain Climbers x 20 IC
Next we moseyed to the bottom of Wolfpack Mountain. The entire Pax ran up the mountain, forward running on the inclines, side-hopping the ends, and back peddling the staright aways. Once at the top, a COP with Merkins x 10 IC, Penguins x 20 IC, Left leg cross over Merkins x 10 IC, Dying Cockroach x 20 IC, Right leg cross over Merkins x 10 IC.
At the top of the Mountain, we knocked out some Dora 1-2-3. Apologies to the Pax, as YHC misjudged the amount of time Dora would take. We split into pairs. One Pax ran down the stairs one floor and back up the ramp, while the other Pax exercised. 100 Floyd Mayweathers, 200 Squats, 300 LBC’s.
We ran down the stairs to hit the park benches. Left leg step-ups x 20 IC, Dips x 20 IC, Right leg step-ups x 20 IC, Dips x 15 IC.
We moseyed to the quad for a couple quick sprints. Sprint the quad, 10 Merkins, sprint the quad, 10 Merkins. Then we moseyed back to the flag for the finish.
86 lead his Pax on a 5 mile run to Yulman stadium and back, hitting all 3 mountains along the way.
Count off (37 Pax today!), Name-o-rama, announcements, intentions, and a prayer. I am truly grateful to have F3 Nola in my life. You guys are good friends, and you push me and hopefully make me a better man. Thanks for letting me lead today.
10 shoulder-tap merkins run down the incline followed by 10 burpees then backwards run up the incline, repeat twice and on the third time bear-crawl up the incline
31 PAX managed to meet up on a beautiful, calm, cold Friday morning for the WPM. At 5:30, YHC gave his disclaimer. This is YHC’s 1 year anniversary with F3 Nola!!! YHC gave thanks to all the PAX for motivating and pushing him at 5:30 a.m. on a regular basis. YHC told the PAX to modify as needed, whether increasing or decreasing the reps. The key is to maximize your own workout and no one is here to judge.
Warm-ups
Short mosey to Loyola campus and to do the following in cadence:
SSHs x 20
Windmills x 20
Imperial Walkers x 20
Seal Jacks x 20
The Thang
Moseyed to the base of the WPM.
1.) Ran up the first ramp and did slow merkins IC x 10, focusing on form rather than speed.
2.) Ran up backwards the second ramp, and YHC called out Bartman to show everyone how a low slow squat is done because YHC noticed Bartman always has perfect form with his squats. Also – YHC gave a shout out to Bartman because YHC’s first F3 beatdown a year ago was Q’ed by him. YHC still remembers his very first Dora 1, 2, 3. Thank You Bartman, who led low slow squat X 10 IC.
3.) Side hopped on the flat level from one end to the other and switched direction in the middle. YHC called out Reluctant Yankee to do his favorite exercise, low country crab X 20 IC. YHC remembers during his very first WPM – Yankee was sweeping the Six, which was YHC. YHC never forgets the importance of sweeping the Six. Thank You Yankee.
4.) Ran up the ramp, and YHC called out Fracsac. YHC’s very first mothership was Q’ed by Fracsac. After the beatdown, YHC remembers this guy loves suicides and Cat. Wine Mixer. Why not….. YHC asked Fracsac to demonstrate the mixer with a 6 count. He led Cat. Wine Mixer X 10 IC.
5.) Karaoke on the flat level from one end to the other and switched direction in the middle. YHC called out Douille for his “Classic Douille”, American Hammer X 20 IC.
6.) Bear crawled up the ramp. Instead of crawling all the way up on this ramp, YHC broke up the crawl by yelling “HALT.” Stayed where everyone was and did 15 incline plank jacks IC. Bear crawled again and “HALT” again and did 15 incline mountain climbers IC. Then finished crawling to the top.
7.) Prisoner ran on the flat level from one end to the other to get to the next ramp. YHC heard few mumble chatter here when YHC announced “burpee broad jumps on the ramp.” YHC broke up this workout by yelling “HALT.” Stayed where everyone was and did 15 incline Peter Parkers IC. Burpee broad jumping again until the next “HALT” and did 15 Imperial Walkers IC. Then finished the burpee broad jumps to the top.
8.) Ran on the flat level from one end to the other to get to the next ramp. The group did lunge walks to the top of the ramp. Once again, YHC broke up the lunge walk in the middle with a “HALT.” Thanks to Gabrielle, the group did 20 decline (rather than incline) Parker Peter IC. Then finished the lunge walk all the way to the top of the mountain.
9.) At the top of the WPM, YHC decided to do some suicides. Ran down the ramp to the third light post and back to the top of the WPM and did 20 leg raises. Ran down the ramp to the second post and back to the top and did 15 leg raises. Finally, ran down the ramp to the closest light post and back to do 10 leg raises.
Ran down the stairs back to Loyola campus where the group started the workout with our warm-ups earlier.
Round of Mary
YHC dedicated this round of Mary to all the HNJ dads, who invited YHC to F3. Without them, YHC would have no idea F3 NOLA is here. YHC called out the following HNJ PAX to lead the following exercise in cadence.
Willie – Very slow Penguins x 15
Medulla – Dying Cockroach x 15
Gabrielle – Nolan Ryan x 10 on each side
YHC wanted to continue to call out the rest of the HNJ PAX but ran out of time. Moseyed back to the flag for the COT right at 6:15 a.m.
COT
Count-O-Rama 30PAX, Name-O-Rama, announcements, intentions. We will start a new Uptown workout on Tuesday. We will meet at the same spot as WPM, top of Audubon Park on St. Charles Ave. Our thoughts and prayers for Piranha’s family as they are expecting their newborn on Monday. Also prayers for De La Salle’s President. I am blessed and thankful to be able to workout with my F3 brothers on a regular basis and hope to do so for many years to come. Thank You all again for the opportunity to lead. Always a pleasure and honor to workout with the PAX. SYITG
Jackie Robinson once said, “A life is not important except in the impact it has on other lives”. Today, 42 men showed up in the soggy gloom to face the Mountain. Today, we caught a glimpse of the incredible impact F3 has had on a growing number of lives as we set yet another AO record for attendance.
“Life is not a spectator sport. If you’re going to spend your whole life in the grandstand just watching what goes on, in my opinion you’re wasting your life.”
No spectators here – we jumped right into the thing after the disclaimer and an awe-inspiring cartwheel demonstration by Crop Duster.
Brief mosey to Tulane’s front yard for an oval warmup
Side Straddle Hop x 25
Imperial Walker Squats x 20
Arm Circles Forward/Back x 15
Mosey to top of the Mountain via the stairs
11’s comprised of Leg Raises and Burpees
LBC’s OYO to wait for the 6
Merkins x 10
Mosey down the Mountain to Touchdown Jesus via stairs
Pax formed groups of 3
Pax 1 executed Squats AMRAP style at one end while Pax 2 held a Plank at the opposite end of the lawn. Pax 3 ran to tap out Pax 2 and take his spot so that he could then take Pax 1’s position doing Squats. Continued this rotation allowing each Pax to complete Squats, then Jumping Lunges, followed by Monkey Humpers. This is tough to explain in writing, but much tapping occurred and all were jolly.
DIZZY BEAR! – Traditional Bear Crawl that leads into a Reverse Bear Crawl upon Q yelling, “DIZZY BEAR!”
Merkins x 10
Dying Cockroach x 20
“This ain’t fun. But you watch me, I’ll get it done.”
It sure ain’t always fun, but it’s worth it.
I’ll leave y’all with one last Jackie Robinson quote as I think it ties even more directly into what we’re doing than the previous ones, “F3 is great.”
Lobsta (FNG), Grimace (FNG), Pops (F3 Cleveland), Monty (F3 Cleveland), Sesame Street (F3 Naperville), Crop Duster (F3 Naperville and visiting cartwheel extraordinaire), Gabrielle, Willie, King Kong, Medulla, Peppa, Douille, Saban, Sandbar, Brown Bag, Chiquita, Two Yutes, Fracsac, Bad Moon, Chowda, Jingle Vader, G-Spot, Bartman, Piranha, Landing Strip, Mariah, Reluctant Yankee, Flaming Lips, Giligan, Wash n’ Fold, Cavalier, Bones, Quincy, False Start, Cowbell, Angie’s List, Quarter Pipe, Tinkles, 86, Nine Lives
