F3 New Orleans

Author: Douille

  • Lazy Susan

    Lots of fart-sacking today with only 4 PAX out to celebrate Labor Day. No need for a disclaimer…we moseyed to the lights:

    First COP: SSH, MC, IWS, PP, HB, PP (other one) x20 each

    At the lights: Suicide BLIMPS to the lights intertwined with 5 shoulder tap merkins.

    At the Benches: Dips x20, RLSUx20, IM x15, LLSU x20, BSLR x10, DIPS x10, BSLL x10, IPP x20

    Back to the lights for animal exercises: Bear Crawl, Crab Walk forward, Frog jump backwards, Crab Walk backwards then finished with a merkin walk switching sides halfway

    To finish we dedicated our last COP to those who worked hard to get us to where we are today, namely the Russians:

    RT x10, Cockroach x10, RT x10, Penguins x10, RT x10, Flutterkicks x10, RT x10, Hello Dolly x10 & RT x10

    Back to the flag: a short count-off, name-0-rama and a shout-out to our friends in Texas.

     

  • Just enough Rudy

    After a long stint on pinky IR, Rudy joined the PAX for pre-workout banter and the disclaimer. Fortunately for the Q, Rudy took off on a 50 minute run while the PAX hit the great lawn.

    1st COP: SSH x25, MC x20, IW x20, PP x20, HB x20, PP x20, SJ x20

    Line up at the trees: 5 body builders (not burpees) then run and touch the opposite walkway – repeat 5 times for a total of 25

    2nd COP: Plank MC x20 (award & difficult per Bubba), Lunges x20, Plank PP x20, Lunge Climbers x20, LLS x20

    Water break then back to the trees: 5 knee-up burpees then run to opposite walkway – repeat 4 times (not 3 Hiesenberg) for a total of 20

    Mosey to the museum fountain: RLSU x25, Dips x21, LLSU x25, Decline PP x15, Derkins x5, water break then RL-UP x15, Dips x20, LL-UP x15

    Back to the great lawn for a little mary with Rudy: Hello Dolly x20, Dying Cockroach x20, Flutter Kicks x20, LBC x20, LBT x20, Pickle Pounders x20, Plank-O-Rama – Regular, Left Arm, Backwards, Right Arm, Regular then MI for 20 seconds to finish

    Back to the virtual flag for a count off, an especially long name-o-rama thanks to FNG cliff notes and a short prayer.

     

     

     

  • Same as Wednesday except it’s backwards

    (sbuıɥʇ ʎɟıןdɯıs oʇ uo ʍou ɯoɹɟ “uosɐǝɹʇ ǝɥʇ” ʇı ןןɐɔ ʇsnظ ןן,ı˙˙˙ʇı ,ɟ˙˙˙ɟɟq s,ɐʞɐʌı ɹo uosɹǝןןıʇ xǝɹ ǝɥʇ ɹo suoıssǝs ɟɟǝظ ǝɥʇ ɹo uuʎןɟ ןɐǝɥɔıɯ ǝɥʇ ɐʞɐ osןɐ) uıɐbɐ ʇsıʍʇ uɐıssnɹ

    02x ʇqן ’02x ɔqן

    02x (ǝuoʇs ɹǝboɹ ǝɥʇ ɹo ʇɹoɟɐuɐɯ ןnɐd ǝɥʇ ɹo ǝbɐd ɹǝʇɹɐɔ ǝɥʇ ɐʞɐ) ʇsıʍʇ uɐıssnɹ

    :ʎɹɐɯ ɹoɟ doɔ ןɐuıɟ

    ʇɥbıן ɥʇɹoɟ puɐ pɹıɥʇ ǝɥʇ oʇ ʇɐǝdǝɹ uıɐbɐ sɯظdqɥ ǝʌıɟ uǝɥʇ puoɔǝs ǝɥʇ oʇ ʞןɐʍ qɐɹɔ ‘suıʞǝɯ-ʞɔɐظ ʞuɐןd-ǝǝdɹnq ɟןɐɥ ǝʌıɟ uǝɥʇ ʇɥbıן ʇs1 ǝɥʇ oʇ ןʍɐɹɔ ɹɐǝq :sʇɥbıן ǝɥʇ ʎq ʞɔɐɹʇ ǝɥʇ oʇ ʎǝsoɯ

    51x nןןɯı ’52x nsןן ’51x dn bǝן ʇɥbıɹ uıʞɹǝɯ ǝuıןɔuı ’52x nsןɹ :sǝɥɔuǝq ǝɥʇ oʇ ǝɹoɯ ǝɔuo

    (spuoɯɐıp puɐ sɹɐʇs) suıʞɹǝɯ puoɯɐıp 5 ɥʇıʍ pǝuıʍʇɹǝʇuı sǝpıɔıns sdɯnظ ɹɐʇs ǝǝdɹnq :spɹɐןןoq ǝɥʇ oʇ ʞɔɐq

    51x ɹ sǝbunן ʇıןds uɐıɹɐbןnq ’51x sdıp ’51x ן sǝbunן ʇıןds uɐıɹɐbןnq ’02x sdıp :sǝɥɔuǝq ǝɥʇ oʇ ɹǝʌo

    spɹɐןןoq ǝɥʇ ʇɐ suıʞɹǝɯ 5 ɥʇıʍ pǝuıʍʇɹǝʇuı ʇɥbıן ɹǝd ǝuo ʎq buısɐǝɹɔuı uǝɥʇ ǝuo ʇɐ buıʇɹɐʇs – sǝpıɔıns dn-ǝǝuʞ ǝǝdɹnq :spɹɐןןoq ǝɥʇ oʇ

    02x ʇɐnbs ʍoןs ʍoן ’51x dd ʍoqןǝ ’51x ɹǝʞɹɐd ɹǝʇǝd ’02x ʍı ’51x ɔɯ ʍoqןǝ ’51x sɹǝqɯıןɔ uıɐʇunoɯ ’02x ɥss :dn-ɯɹɐʍ ǝɥʇ – doɔ ʇs1

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

     

  • Burpee Fun Time

    With only Saban’s single burpee on Monday the PAX requested a healthy dose.To enhance our Wednesday morning experience, we added a fun movement to every burpee.

    After mocking Tickles’ shorts that he apparently stole from John Stockton in the 80’s, we moseyed:

    1st COP – the warm-up: SSH x20, Mountain Climbers x15, Elbow MC x15, IW x20, Peter Parker x15, Elbow PP x15, Low slow squat x20

    To the bollards: Burpee Knee-Up suicides – starting at one then increasing by one per light intertwined with 5 merkins at the bollards

    Over to the benches: Dips x20, Bulgarian Split Lunges L x15, Dips x15,  Bulgarian Split Lunges R x15

    Back to the bollards: Burpee Star Jumps suicides intertwined with 5 diamond merkins (stars and diamonds)

    Once more to the benches: RLSU x25, Incline Merkin Right leg up x15, LLSU x25, IMLLU x15

    Mosey to the track by the lights: Bear crawl to the 1st light then five Half Burpee-Plank Jack-Mekins, crab walk to the second then Five HBPJMs again repeat to the third and forth light

    Final COP for mary:

    Russian Twist (aka The Carter Page or The Paul Manafort or The Roger Stone) x20

    LBC x20, LBT x20

    Russian Twist again (also aka The Micheal Flynn or The Jeff Sessions or The Rex Tillerson or Ivaka’s BFF…F’ it…I’ll just call it “The Treason” from now on to simplify things) x20

    Back to the flag for count-off, name-o-rama & a short prayer.

    God Bless America!

     

     

  • Strike that, Reverse it!

    …yademos niaga siht od s’tel ,semit dooG
    reyarp & amar-o-emaN ,ffo tnuoC
    sdnoces 02 IM ,knalP ,pU mrA tfeL ,knalP ,pu mrA thgiR ,knalP
    :galf eht ot kcab htap trac eht nwod nuR naidnI
    tnuoc eeprub 01 no etator – stauqs & snikrem-knalp ,seeprub ,spu-llup :spuorg 4
    :sraB yeknoM ot nuR naidnI
    51x pmurT edarmoC ,51x skciK rossicS ,51x pmurT edarmoC ,51x sylloD iH ,51x pmurT edarmoC ,02x sylloD olleH ,51x pmurT edarmoC ,02x skciK rettulF
    :neerg eht ot nur naidnI
    01x snikreM enilceD ,51x ULL ,21x srekraP reteP enilceD ,51x ULR ,51x skreM enilcnI ,02x USLL ,51x spiD ,02x USLR
    :niatnuof eht ot nur pu sdnaH
    tnuoc eeprub 01 no etator – stauqs & snikrem-knalp ,seeprub :spuorg 3
    :elop thgil eht ot kcart eht nwod nur naidnI
    tnuoc eeprub 01 no etator – stauqs & snikrem-knalp ,seeprub ,swor :spuorg 4
    :srab wor eht ot yesoM
    .krap eht dnuora tnuaj suorogiv a rof ffo tes xap eht ,spungis Q yratnulov )non( nevele dna remialcsid feirb a retfA

  • Hail to the Comrade!

    After a brief disclaimer and eleven (non) voluntary Q signups, the pax set off for a vigorous jaunt around the park.

    Mosey to the row bars:

    4 groups: rows, burpees, plank-merkins & squats – rotate on 10 burpee count

    Indian run down the track to the light pole:

    3 groups: burpees, plank-merkins & squats – rotate on 10 burpee count

    Hands up run to the fountain:

    RLSU x20, Dips x15, LLSU x20, Incline Merks x15, RLU x15, Decline Peter Parkers x12, LLU x15, Decline Merkins x10

    Indian run to the green:

    Flutter Kicks x20, Comrade Trump x15, Hello Dollys x20, Comrade Trump x15, Hi Dollys x15, Comrade Trump x15, Scissor Kicks x15, Comrade Trump x15

    Indian Run to Monkey Bars:

    4 groups: pull-ups, burpees, plank-merkins & squats – rotate on 10 burpee count

    Indian Run down the cart path back to the flag:

    Plank, Right Arm up, Plank, Left Arm Up, Plank, MI 20 seconds

    Count off, Name-o-rama & prayer

    Good times, let’s do this again someday…

  • Can’t Escape Golden Moutain

    The pungent urine smell did not stop the PAX from tackling wolfpack mountain. Our friends at Loyola helped out with an orange cone placed by the large piss puddle in the stairwell. (T-claps for the head’s up, I guess)

    Disclaimer then mosey up the stairs (over the puddle) to the top of mountain.

    The Warm-Up: No Need (If you want a warm-up, go to Metairie)

    The Thang:

    1. Down stairs to 1st floor then back up: Squats x10, PlankJacks x10, LBT x10, Merkins x10
    2. Down to 2nd floor then back up: Squats x10, PlankJacks x10, LBT x10, Merkins x10 – repeat once
    3. Down to 3rd floor then back up: Squats x10, PlankJacks x10, LBT x10, Merkins x10 – repeat twice
    4. Down to 4th floor then up the ramp: Hello Dollys x10, Flutters x10, Putin x10, Merkins x10
    5. Down to 5th floor then up the ramp: Hello Dollys x10, Flutters x10, Putin x10, Merkins x10 – repeat once
    6. Down to 6th floor then up the ramp: Hello Dollys x10, Flutters x10, Putin x10, Merkins x10 – repeat twice

    Down the stairs to the benches: RLSU x10, Dips X20, LLSU x15, Derkins x10

    Over to the Loyola lawn: Elbow Peter Parkers x20, Plank Walks x20, Dying Cockroach x20, Elbow Pickle Pounders x20, MI hold 20 sec

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

    Good times…Thanks

     

  • Seek Higher Ground!

    WWL tweeted a flash flood warning about 5am with a simple message: Seek Higher Ground!   Nine PAX including one FNG were unfazed by weather but none the less YHC decided to take heed. After a brief disclaimer we headed to the mountain:

    1st COP at the bike rack: SSH x20, MC x20, IW x20, Peter P x20, Hillbillies x20, Parker P x20 & Plank Jacks x15

    Up the stairs to the 6th and last (mostly) dry floor for a round of BLIMPS counting 5,10,15, etc.

    Right back down the stairs for a 2nd COP at the bike rack: LBCx20, Dolly Upsx20, Putins (Trump’s BFF)x20, Flutter Kicks x15, Dying Cockroach x20

    And back up to the 6th for a “quick” round of 11s, Merkins & Squats

    Lastly a long minute of plank-o-rama with a 15 second mission impossible finish.

    COT in the mountain – count-off, name-o-rama & a short prayer of thanks

    Thought to ponder:

    “Impossible is a big word used by small men who find it easier to live in the world they’ve been given than to fight to change it.” – M. Ali

     

  • Don’t Bring Me Down

    With our scheduled Q Tinkles still on the mend, YHC decided to repeat most of Saturday’s workout.

    A brief disclaimer then we moseyed to the lights for the first COP:

    SSH x20, MC X20, IW x15, PP x20, Hillbillies x20, Parker Peter x20 & Seal Jacks x20

    After the warm-up we lined up at the wooden stakes for a burpee light run:

    One burpee at the first light, two burpees at the second, etc. then we finished with five back at the stakes for a total of 20.

    Water break then another COP:

    Plank MC x20, Squats x20, Plank PP x20, Squat Jumps x10, Lunge Climbers x10

    Another round of burpees at the lights (20) then another water break. T-Claps to El Wire for setting the pace during both rounds (under 4 minutes).

    At the benches by the pond:

    RLSU x25, Dips x20,  LLSU x25, Declining Parker Peter x15, Derkins x8, Right Leg-up x10, Left Leg-Up x10

    Back for another COP:

    LBC x25, Dolly Ups x16, Putins x20, Flutter Kicks x15, Dying Cockroach x20, Real Freddie Ms x20.

    Back to the Benches:

    Bulgarian Split Lunge L x12, Incline Merkin Left Leg Up x12, BSLR x12, IMRLU x12

    Finally, a three minute plank-o-rama at the flag:

    Plank Walk x10, Right Arm Up, Left Arm Up, Elbow Plank, One Arm Elbow left then right and finished with MI for 15 seconds

    Count off, Name-o-rama including the longest naming session for the FNG Bruce (Jender Catamount Kardashian is still available for the next FNG) then an extremely short prayer.

    Thanks for the good work. No time for stretching and yoga today…

     

  • Up, Down Then Drink

    Seven PAX posted on an extremely hot morning. Lots of stops at the water fountain were needed along with an “Uptown” beat-down on YHC’s Saturday VQ.

    Disclaimer then moseyed to the great lawn:

    SSH x25, MC X20, IW x20, PP x20, Hillbillies x20, Parker Peter x20 & Seal Jacks x25

    After the nice warm-up we lined up at the trees for 20 half-burpee-plankjack-merkin-supremes (do 5 then run to the other trees). T-claps to Rudy for keeping his demonstration & explanation requests under 10.

    We hit the water fountain then circled back up on the great lawn:

    Plank MC x20, Lunges x20, Plank PP x20, Lunge Climbers x10, Squat-to-Squat Jumps x20 (w/ the obligatory horrible cadence)

    Back to the trees for 20 half-burpee crossfit merks (do 5 then run to the other trees)

    Hit the water fountain again then circled up for the Burpee-Merk Pyramid. We tackled these descending thanks to Out for Justice (10 Burpees with 55 Merks).

    After another round at the water fountain, we moseyed to the front of the museum:

    RLSU x25, Dips x20, Water Break, LLSU x25, Declining Parker Peter x15, Derkins x8, Water Break, Right Leg-up x15, Left Leg-Up x15.

    One more water break (absurdly hot at this point) then we moseyed to the low wall behind the statue garden:

    Bulgarian Split Lunge L x15, Incline Merkin Left Leg Up x15, BSLR x15, IMRLU x15

    More water then to the shadiest spot on the great lawn:

    LBC x25, Dolly Ups (Leg up then Dolly) x15, Flutter Kicks x15, Dying Cockroach x15, Real Freddie Ms x15. T-Claps to Hawg for some solid vocals.

    Plank-o-rama: Plank Walk x15, Right Arm Up, Left Arm Up, Elbow Plank, One Arm Elbow left then right and finished with MI for 15 seconds

    Back to the flag for count off, name-o-rama and a rambling, incoherent prayer (hopefully not due to the early signs of heat stroke)

    Who wants to start Saturdays at 5:30?