F3 New Orleans

Author: Douille

  • Flatulence Friday

    After Tinkles started talking crazy about 5 miles & three garages, most the PAX followed YHC to the touchdown Jesus for our first COP:

    SSH x20, MC x20, HB x20, PP x20, SJ x20

    Moseyed to the mountain:

    Indian Run to the top

    2nd COP:

    Flutter kicks x20, Hello Dollys x20, PP x20, shoulder-tap merkins x15 & Real Freddies x20

    Moseyed to the incline:

    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

    Plank-o-rama while we wait

    Moseyed down the stairs to the benches:

    RLSUx20, Dips x20, RLPU x20, Incline Merkins x20, LLSU x20, Dips x20, LLPU, Decline PP x20 followed by 5 decline merkins

    Finished at touchdown Jesus with 20 Russian twists

    Back to flag for count off, name-o-rama & prayer

    Stop eating beans & roadkill on Thursday nights!

  • It never rains in the Ukraine

    With a spot on rain forecast by Chiquita, YHC opted to forgo a trip to levee. Instead we had a heavy dose of shoulder & core work. JV grumbled a bit but nevertheless 14 PAX stayed close to shelter as the skies opened up.

    First we mosyed to bandstand for a warm-up COP and a healthy amount of duck fecal matter:

    SSHx20, PPx20, HBx20, PPx20 & SJx20

    Moseyed to the track for some fun with the running man:

    1 burpee at the 1st man, 2 at the second and so forth not knowing the end result until we reached the monkey bar. Finished with nine burpees then hit the bar:

    4 four groups rotated with 7 pull-ups, squats, LBCs & Dips

    Lined up back on the track for another run round of running man:

    2 shoulder-tap merkins at the 1st increasing by 2 until we finish with 18. YHC pulled an audible after 10 to finish with squat jumps from 12-18.

    Moseyed to the shelter as the rain starts coming down.

    COP of mary:

    Flutter Kicks x20, Cockroach x20, Dolly x20, Russian Twist x20, Real Freddie x20

    On the benches:

    RLSU x30, Dips x20, RLPU x20, Incline Mekins x20, Right Leg Bulgarian Split Lunges x20

    Back to a COP:

    Plank-o-rama with 10 Nolan Ryans on each side

    Back to bench:

    LLSU x30, Dips x15, LLPU x20, Left Leg Bulgarian Split Lunges x20

    Last COP:

    Rosalita x20, Elbow MCs X20 & mission impossible for 20 sec

    Moseyed back to flag for count off, name-o-rama & prayer.

    Thanks for good start to the week…

  • Three is the magic number

    15 somber Pax showed up for a cold beat-down after witnessing an egregious no-call that sent the hometown team packing. Quarter Pipe summed it nicely upon arrival by yelling “we were robbed”. But after a quick disclaimer we moved forward (we must)…on to the light posts for the warm-up:

    • High Knees to the 1st light post then 3 burpees
    • Butt Kicks to the 2nd light post then 3 burpees
    • Leg Kicks (damn you Zuerlein) to the 3rd then 3 burpees
    • Bear crawls to the last with 3 burpees

    Then a quick circle-up before taking to the track:

    • 20 SSH, 20 MC, 20 HB & 20 PJ

    Quick run to the rows breaking up in four groups: Rows, 12 Burpees as the count, merkins & squats with group one on the rows getting crop dusted by G-spot sending a few crawling off for air. After all groups rotated, back to the track for an Indian run.

    Stopping by a light post – 10 burpees w/three merkins each for 30 total

    Back to track with a hands up indian run to the fountain benches:

    • LLSU x26, Dips x15, LLPU x15, Dips x10, RLSU x20, Incline merkins x10, RLPU x15, Decline Parker Peters x10 w/ a 5 Decline Merkins kicker

    Back to the track for an Indian run to the green. Another circle-up for Mary:

    • RT x20, Decline PP x20, Flutter Kicks x15, Hello Dolly x15, Real Freddies x15 & RT X20

    Cutting back through the course and over the bridge for one last Indian run back to the light posts. With two minutes to spare a round of bear crawls & crab walks over a couple acorns then back to the flag.

    Name-o-rama, announcements (South Shore Ivan Victory) & prayer with MLK’s quote: “Life’s most persistent and urgent question is: ‘What are you doing for others?’”

  • Viva la cucaracha

    Hurt yourself, don’t hurt yourself, your Q had disclaimer issues. Least of the Pax’ problems today…let’s mosey.

    Around the horn discover Brown Bag hiding in the shrubbery then over to touchdown Jesus for the first COP: SSHx 20, MC x20, HB x20, PP x20, Squat Jacks no Smurf Jacks x 20, PP x20

    Mosey to the mountain for three lines of Indian run fun to the top.

    COP #2 with a quick change between exercises: Dying Cockroach x10 > Flutter Kicks x10 > DC x10 > Hello Dollys x10 > DC x10 > High Dollys x10 > DC x10

    Mosey over to the down ramp: 10 RT, 10 merkins the run down for 7 crossfit-merkin jump sqaut burpees, backwards up the hill twice and third time bear crawl.

    Down the stairs for a nice cool round at the benches: RSLU x20, Dips x20, RLPU x20, Incline Merkins x10, LLSU x20, Dips x15, LLPU x20 & Incline Merkins x10

    Lastly another quick round of Mary at TD Jesus: Dying Cockroach x15 > elbow PP x15 > Dying Cockroach x15 > eblow MC x15

    Back to the flag for the count, name-o-rama, welcome FNG Shrinkage & the prayer.

    zero comments, please

  • Día de la cucaracha muerta

    Light crowd on a steamy Monday but the 12 PAX were up for the challenge.

    After the obligatory loop  around club parking lot, we headed for the water but an intense ladies kegel exercise class was occupying the space. No worries, a quick jump over the bandstand for the first COP:

    SSH x20, MC x20, HB x20, PP x20, Smurf Jacks x 20, PP (the other one) x20

    Line up at the lights for a intertwined bear crawl/lunge walk stopping to knock off 5 crossfit-merkin jump squat burpees at each light.

    After that fun, an Indian run to the crossbar next to the zoo.

    Four groups rotating: Eblow MC, Merkins, Elbow PP and crossfit-merkin burpee pull-ups for the count of seven.

    Back in Indian run formation hoping to spot the movie star du jour at the zoo. No luck so we trudged on to the pavilion.

    RLSU x25, Dips x20, LLSU x25, Derkins x10

    Mosey to lights for another COP lighting round of Mary: Dying Cockroach x10 > quick change > Flutter Kick x10 > DC x10 > Hello Ds x10 x DC x10 > High Dolly x10 > DC x10 > RT X10 >DC x10

    Lastly enough time for another intertwined bear crawl/lunge walk with 5 merkins at each light

    Back to flag for a count-0-rama & prayer.

    Good start to the week…Thanks

     

     

     

     

  • One more time up the Mountain

    After lots of smiling faces and mumble chatter along the avenue, YHC decided to quickly change the tone for the day. Brief disclaimer (if it hurts, keep doing it) then moseyed across the street.

    What’s more fun than starting your day with bear crawls?

    Bear crawled to 1st tree then crab walk back

    42 SSH then 10 Burpees

    Moseyed towards the mountain for stop at the parking garage fence: 20 calf raises

    Up the mountain: Indian Run two lines

    Top of Mountain: 10 Burpees

    Lined up facing the down ramp: 10 Merkins, 10 RTs, run down the ramp, 10 burpees, run backwards up the ramp – repeat 3 times, last time bear crawl up instead of backwards run

    After watching Brown Bag perform advanced yoga moves, moseyed down the stairs to the benches.

    Dips x20, RLSU x20, Dips x10, LLSU x20, Dips x12 & Decline Parker Peter x20

     

    With about 12 minutes, most of the PAX were ready to pack it for some mary and plankwork next to the nonchalant Jesus statue (looks like he doesn’t care there’s a better university next door).

    Not so fast…we’re back up the mountain for another indian run. Quick mary of RTs & the Real Freddie Mercury (can’t stop me now) then back to the flag.

    Count-0-rama, soft tees & prayer.

    Strong 25 today…thanks for being in that number.

     

  • Slow & Steady Up The Mountain

    “It is not the mountain we conquer but ourselves.” – Sir Edmund Percival Hillary

    12 men were ready to go at 5:30. After a brief stop on the lush Loyola grass, 10 MCs & 10 MCMs, we headed to the base of the mountain:

    Two Line Indian Run to the 3rd level – nice of El Wire, YSR & Yank to join us – followed by 10 MCM (3rd floor)

    SSH Jumps up the mountain followed by 10 Burpees

    Lunge Indian Run then 10 MCMs (4th floor)

    Plank Broad Jumps then 10 Burpees

    Slalom Al Gores then 10 MCMs (5th Floor)

    Indian Run Bear Crawls while LBCing then 10 Burpees

    Slalom Al Gores then 10 MCMs (6th Floor)

    Indian Run Backwards Crab Walks

    Lastly after a quick peek at the skyline we finished with 10 Burpees (top floor)

    2 minutes to spare, down the stairs and back to the flag

    Count-off, name-o-rama & some brief thanks

    Good times…

     

  • We lost one

    Nine PAX including one FNG (friend of Chiquita, name & age unknown) showed up for a classic beat-down in the wet gloom of Audubon.

    No luck finding dry land as we circled up between the row of lights:

    SSH x20, Plank Jacks x20, Elbow Plank Jacks x20

    IW x20, Parker Peters x20, Elbow Parker Peters x20

    Hillbillies x20, Peter Parkers x20, Elbow Peter Parkers x20

    Goofballs x20, Mountain Climbers x20, Elbow Mountain Climbers x20

    After enough elbow fun in the mud, we moseyed to the track for an Indian Run.

    Stopping past the row bars on a somewhat dry patch for another circle:

    Catalina Wine Mixers x10 OYO

    Boo-Boo Bears Crawls Left Leg – one circle around

    Catalina Wine Mixers x10 OYO

    Boo-Boo Bears Crawls Right Leg – one circle around

    Back to the track for another Indian Run to the Pavilion.

    The QIC diligently instructed the FNG to modify the route  if needed.  Unfortunately the FNG chose a new path directly to his car  and sped out of Audubon the wrong way.

    On to the benches:

    BSLL x15, LLSU x15, Dips x15, Decline Parker Peters x10, Derkins x5

    BSLR x15, RLSU x15, Dips x15, Decline Peter Parker x10, Derkins x5

    Circle for Mary:

    RT x15, Flutter Kicks x15, RT x15, Hello Dollys x15, RT x15, Real Freddie x15

    Mosey back by the flag:

    Catalina Wine Mixers x10, Plank-o-rama the MI for 20 sec

    Count off, Name-o-rama (sans AWOL) and a quick prayer

    Good start to the week…Thanks

     

  • The Classic Levee?

    YHC needed a change of pace from the loop, the lights and the leg-ups next to a drifter so we spent the morning at the levee.

    Warm- up on the way: SSH x20, MC x20, Lunge-Throughs x10

    At the Levee:

    5 burpees  then run up levee & back –  repeat 5 times

    Peter Parker X20

    5 All-American Body Builders then run up levee & back – repeat 5 times

    Parker Peters x20

    5 Jump Squats then run up levee & back – repeat 5 times

    Real Freddie Mercurys  x20 (after the Pax almost pulled a Hawg)

    10 Merkins then run up levee & back – repeat 5 times

    Russian Twist x20 (the bots told me to do it)

    10 LBC then run up levee & back – repeat 5 times

    Mosey back to the flag for plank-o-rama and the obligatory 20 second MI

    Count off, name-o-rama, thoughts on National Taco Day & a prayer…always good times.

  • The Classic Monday Loop on the dot, on the dot

    After a harsh email reminding Qs to start & finish on time, YHC announced the disclaimer at 5:30 on the dot. We then moseyed to the row of lights. Yankee of course arrived at his usual 5:30ish: https://www.youtube.com/watch?v=K8BPP4ASQWo

    The warm-up: SSH x20, MC x20, Peter Parker x20, Parker Peter x20

    Back to the track: Two man Indian run to the row bars

    Row bars: Rotate four groups – 10 All-american something or others, plank jacks, merkins & rows

    On the track: Indian run to the fountain

    Fountain: RLSU x20, Up/down merkins x10, BSLRL x10, Derkins x10, BSLLL x10, Derkin Peter Parker x10, LLSU x20, Derkins x5

    On the track: prisoner run to water fountain & green

    Green: American Hammer AKA The Robert Mueller X15, Flutter Kicks (the little rocket man?) x15, American Hammer x10, Hello Dolly x15, American Hammer x10, Real Freddie Mercury x10, The Zanzibarian Hammer (no monkey humps) x10 & Elbow Parker Peter x10

    On the track: Indian run to the monkey bars

    Monkey Bars: Rotate four groups – 5 All-american something or others, plank jacks, merkins & pull-ups

    On the cart path: Indian run to the flag

    Flag at 6:14, planked and MI for 20 seconds until 6:15

    Count-off, name-o-rama, announcements (something about wet hops, fried chicken & deadly gas) and prayers for Puerto Rico.

    Good start to the week…Thanks