F3 New Orleans

Author: Douille

  • The Uptown Warm-Up

    YHC decided to throw a bone to all those living outside the wondrous land we call Uptown. Lord knows Metairie can use all the help it can get. So off 13 PAX went in a long twisty loop around park.

    Down the track past some lush trees giving off this nice cooling effect, we circled for the first COP: (Are there trees in Metairie? YHC thought, maybe a dead palm tree on Vets…poor souls)

    SSH x20, PP x20, PP Plank x20, Jumbo Squat Jumps x15, MC x20

    Moseyed to the row bars for a four station rotation x2:

    Rows X15, Ski Jumps, Merkins and Lunges

    Moseyed down to the field across from the ducks:

    The Burpee-Merkin-Pyramid: Intertwined 10 burpees with 55 merkins starting at 1 and going through 10

    Moseyed over the bridge across the golf course. T-Claps to our friends at Audubon Park Golf Course for supplying ice cold water near the 18th tee box.

    Then a round of Mary near the green (13th hole maybe?):

    Hello Dollys x20, Flutter Kicks x15, Dying Cockroach x20, Russian Twists x15 and The Real FM x20

    Back on the track heading the opposite way for an Indian Run to the fountain. The PAX was surprised to find the G-spot fan club aka the November project crowding our benches. Undeterred, we powered through a nice round of bench work with a strong cadence: LLSU x25, Dips x20, RRSU x25, Bench Parker Peters x15 and Derkins x10

    A brisk Indian Run back to flag capping off 2.2 miles for the morning.

    Count Off, Name-O-Rama and Shout-out: Thanks for the strength and health to continue F3 every week, thoughts for friends who recently past, support for all their friends and family and last but not least unity for our country. Good work today…Thanks

     

     

     

     

     

  • 4 on the 4th

    “We have a strong instinct to belong to small groups defined by clear purpose and understanding–tribes. This tribal connection has been largely lost in modern society, but regaining it may be the key to our psychological survival.” – Sebastian Junger

    Four PAX including YHC showed up for The Skinny 4th of July Celebration. T-claps to Out for Justice (aka Under Siege 2) for his 1st post in Audubon.

    Mosey to the Tomato field: SSH x20, MC x20, IW x20, Peter Parker x20

    Mosey to levee for Elevens – alternate Half-Burpees & Merkins. Nip/Tuck recommended jumping but it was all ground work at this point.

    Mosey to soccer field by the hill. Found a nice orange cone to use after this COP:

    Lunge Climbers x20 (right name?), V-ups x20, Slow Merkins x10, Squat-to-Squat Jumps x16

    Mosey over the hill and plank for a battlefield exercise: sprint over the hill to field then drop and Boo Boo Bear Crawl-Left Leg to the orange cone. Due to the distance YHC modified to switch legs (and back if needed) halfway to the cone.

    COP by the cone: Plank position MC x20, Plank Walk x10, Plank position Peter Parkers x20

    Mosey down the levee to the road.

    COP: Plank, elbow plank, One arm elbow planks: British Aggressors then Patriotic Gentlemen

    Mosey to the labyrinth: 10 burpees OYO, LBCx20, Dying Cockroach x20 and Flutter Kicks x15

    Back to the flag for count off, name-o-rama and prayer.

    Thoughts and prayers for Nip/Tucks’ father-in-law and my father-in-law both battling cancer. Also for all of our troops abroad and struggles they face returning home – referenced Sebastian Junger’s new book: Tribe: On Homecoming and Belonging

     

  • Half-Burpee Supreme

    Eleven men gathered in the still, humid and of course hot gloom of ole Audubon.  At precisely 5:31, allowing for Yankee’s obligatory tardiness, we moseyed to the bandstand for the start of a non-traditional Monday workout:

    First COP: SSH x25, Mountain Climbers x20, Elbow Mountain Climbers x15 (a bit tougher than standard), Swing-through lunges Right leg then Left (YHC needs to figure out the cadence), Peter Parker x20, Elbow Peter Parker x15, Squat to Squat Jumps x20

    Mosey to the bench behind the bandstand: Dips x15, Dying Cockroach on bench x20,  Bulgarian Split Lunges Left x15, Right x15

    Mosey to the track: Run to each light for the Half-Burpee-Plank-Jack-Merkin-Supreme, 5x each light, 25 total. After ten of these it seemed like a bad idea but thankfully everyone finished with a positive attitude asking what’s next…way to go PAX.

    After a brief water break and a count off by C-man or (C-Men, thanks Cav) , we moseyed back to the bench: RLSU x20, Incline Merk Right leg up x10, LLSU x20, IM Left leg up x10

    Back to the lights: Half-Burpee-Crossfit-Merkin x5 each light, 25 total. Thanks to Bad Moon for suggesting increasing the count each light but 25 seemed to be more than enough for today.

    Now longing for the traditional Monday track run, we moseyed to the soccer goal near the zoo. Two groups: one group holds on the bar (The Bernie) and the other does Double Burpees (two merks and two jumps) five times then switch.

    Moseyed to our last COP across the field from the Tomatoes:  LBCs x20, Legs Ups x15 (bad cadence again), Russian Twist x15, One Arm Planks – Northern Aggressors then Southern Gentlemen and finished with the plank walk x15.

    Mosyed back to the flag for count, name-o-rama and prayer:  Gave thanks for the health to continue F3 each day and to continue to form good habits. Asked for strength for Root’s friend and his family who are dealing with their son’s suicide and guidance to all who have lost their sense of belonging.

    Thanks to all for starting off the week right…more fun next Monday.

  • This is not 40

    With most of PAX absent on Saturday, we started the workout with the burpee countdown (thanks to OBT): 10, 9, 8, 7 then a layup of sorts with only 5 more for a total of 39.

    39 was the theme of day with YHC hitting the big 4-0 this week.

    Moseyed to the bandstand. Jumped off the bandstand due to the excessive pebbles. Rocks of any size are not tolerated at The Skinny. Circled by the lake:

    SSH x39 (count not so pure), IW x29 & finished with 10 IW squats

    Moseyed to lights by the track for Mekin sprints: every two lights merkins starting at 9 and counting down to 4

    Moseyed back to the lake:

    LBC x39, Dying Cockroach x29 and finished with 10 Russian Twists

    Back to lights for another 9 through 4 merkin sprint countdown

    To the benches:

    RLSU x13, Dips x13, LLSU x13, Derkins x13, L leg Up x13 & R Leg Up x13

    Back to the lights for the third and final merkin sprint countdown 9 through 4

    COP in the grass:

    Leg holds: 6 inches (a smoot), 45 degrees and then halfway – Cav with the quick math of 25.5 degrees sans a protractor

    High Dollys x13, Hello Dollys x13 then flutters x13

    Plank-o-rama: regular, left arm, right arm, backwards, back to regular then a fast paced 39 count mission impossible hold

    And for the always fun finale: boo boo bear crawls light to light, left leg then right leg

    Moseyed back to the virtual flags for a count-off, name-o-rama & a circle of balls

    Thanks for the good times

     

     

     

  • Running Fools

    “Many a false step was made by standing still.” – Fortune cookie

    Nine men gathered this morning with heavy rain looming. No time for standing still, we had a mountain to climb. Quick discussion about a topless acupuncturist, the disclaimer then mosey:

    Tulane lawn for a warm-up COP: SSH x25, Hillbillies x20, Peter Parkers x20

    Mosey to the mountain for a single file Indian Run to the top:

    BLIMPS – starting with five count burpees then going up by five intertwined with a run down the slope then backwards up the slope. Cowbell joined us right before the S after a good bit of searching and help from a kind stranger.

    After BLIMPS, down the stairs then back up to the top on the other side (all 7 flights Amnesty) for a COP of wet mary:

    Dying Cockroach x21, Flutter kicks x20, Alt side up x20, Hello Dolly x20 then 15 cross-fit merkins to finish

    Mosey down the mountain to the benches:

    Dips x21, RLSU x25, Incline Merkins x20, LLSU x25, Derkins (fastest cadence as possible) x10

    Mosey back to the flag area: Count off, Name-o-rama and prayer

     

     

  • Long Way Home

    Seven men set to tackle the park on a chilly Monday morning. Might be the last time we see sub 50 degree weather for awhile…after a quick disclaimer, we’re off.

    Bandstand: SSHx20, IW x20, LBC x20 & Mountain Climbers x20

    To Light Poles (pole to pole): Merkin Walk going left , Lunge broad jumps right leg, Merkin Walk going right, Lunge Broad jump left leg

    Indian Run to pull up bars – 4 groups rotating – timed by the burpees

    1. Seven Double Squat Burpees
    2. IW sqauts
    3. Dips
    4. Pull Ups

    Indian run to the water fountain by the green wall (YHC was thirsty)

    Hallelujah (hands up) run to the benches by the water fountain

    1. RLSU x20
    2. Incline Merkins x20
    3. LLSU x20
    4. Dips x20
    5. R Knee Up x20
    6. Incline Wife Pleasers x20
    7. L Knee Up x20

    After blowing out our legs and time running out, hustle back with another long Indian Run.

    With minutes to spare, the last COP between the light poles:

    1. Dying Coach roach x15
    2. Flutter Kicks x15
    3. Alt side up (Coach roach with legs together) x15
    4. Three pulse w/ leg ups  x15

    Count Out, Name-O-Rama, Monday Q Assignments & Prayer

    Always a great way to start the week…

  • Strike that, Reverse it

    Ten men gathered around the flag right at 5:30am with three more coming in hot. After the planting of a second flag, a brief debate about what is considered late and the usual disclaimer, we moseyed to the labyrinth.

    First COP – YHC decided to reverse course and start  with a little Mary:

    Real Freddie’s x20, Hello Dolly x20, Dying Cockroach x20,  Flutters x20 & the Russian Twist x20

    Moseyed to the mountain Hill at the soccer field. T-claps to Vader for not getting run over by a damned old train.

    Elevens OYO: IW squats, run over the Hill then crossfit merkins

    YHC called halt at 6am with lots more ground to cover in the last 15min (so much time and so little to do…)

    Moseyed to the birdwatcher’s step:

    Dips x20, RLSU x20, Incline Merkins X20, LLSU x20, Derkins X20

    Back to the flag for our traditional warm up COP:

    Plank Jacks x20, Mountain Climbers x20, IW x20 & SSH x20 to close at 6:15

    Name-o-Rama – Welcome Moonshine

    Shout-outs & Prayer

    Good times had by all.

  • Stop Looking at the Internet

    Howling Monkeys, Moss Monsters, a Neanderthal gait discussion, 90’s Hip Hop references…what more could you want on a Monday morning? How about a whole bunch of random exercises YHC found on the internet? You got it…let’s mosey:

    Mosey to the bandstand for a COP:

    SSH x25, Side Lunge Knee-Ups Right Leg x12 Left Leg x12, Lunge Squats x15, Backwards Lunge Squats x15, Half Burpees x15 (the PAX prefers full burpees), Mountain Climbers x15 and 10 T-merkins to close.

    Mosey to the benches:

    Right Leg Step Up x20, Dips x20, LLSU x20, Incline Merkin x15, Knee Up Left Leg x15, Peter Parker Incline Merkins x12, Knee Up Right Leg x15, Decline Merkins x8

    Mosey to the lights:

    Double Merkin Burpee Suicides to all five lights, total of 15 Burpees OYO

    Animal Movements Light to Light:

    Ape Walk Forward, Plank Walk Sideways, Ape walk Sideways left, Ape Walk Sideways Right

    COP for Mary:

    Plank and hold, Side Plank Left Leg Raise and hold, Side Plank Left Knee ups x6, Side Plank Right Leg Raise and Hold, Side Plank Right Knee Ups x6, LBCs x20, Vups w/ In& out legs x15, Hello Dolly Kris Kross legs x20, Dying Cockroach x20 &  High Dolly Kris Kross legs x20.

    Bonus Round:

    Merkin Walk Circle Left and Merkin Walk Circle Right

    Mosey to Flag, Name-O-Rama, Shout Outs & Prayer.

    T-Claps to all seven Pax for tying The Skinny record.

     

  • Changes then Pace, Repeat

    “Look at those cavemen go, It’s the freakiest show” – David Bowie

    Yes, it was a freak show with 5 guys hurling themselves around the track while temps dropped to the mid 30s…disclaimer reads rain or shine but none today just cold and of course pain.

    Pre-Thang

    Mosey to the bandstand for a COP. Lights out near the lake so YHC selected a some-what dry area out front. Best to stay away when dark (where are you statue man?):

    SSH x20, IWx20, LSSx20

    Thang:

    Mosey to the track – sudden change 10 burpees

    Indian Run to row bars – two groups 10 burpees, 15 rows

    Indian Run to well lit area down the track – sudden change 10 burpees (What’s that David Bowie song?)

    Indian Run to fountain: Dips x20, RLSU x20, LLSU x20, Derks x10

    Indian Run to pull up bars – three groups – 10 pull-ups, 15 high-bar dips, 10 burpees

    Indian Run to well lit golf path for mary: Flutter x20, Hello Dolly x20, LBC x20

    Indian Run to monkey bars – three groups – 10 side arm pull ups, 20 lunges, 10 burpees

    Indian Run to the place where a flag once stood – sudden change 10 burpees to finish

    After 60 burpees and probably the fastest time around the track, YHC called it with a few minutes to spare.

    Count off, Name-o-rama, short prayer then time for much needed warmth.  Good times…

     

     

     

     

  • All Quiet on the Park’s Lake Side

    12 men gathered around a virtual flag with two more joining as we moseyed to the Loyola grounds.

    1st COP: SSH x20, IW x20, Plank Jacks x20, Mountain Climbers x20 then 7 burpees for good measure

    Little chatter and participation on the cadence counts. Maybe YHC’s methodic cadence was not enough to wake up the PAX. YHC thought a face-paced workout would do the trick.

    Mosey to benches: Right Leg Step-UP x20, Dips x 20, Left Leg Step Up x20 & Derkins x11

    Mosey to the mountain for lunges up the ramp then a 7-11 up the mountain (w/o slurpees – do we have a exercise called a slurpee?): 7 burpees on the church side then 11 merkins on the opposite side counting down by one on the way up. Total of 27 burpees and 51 merkins.

    10 count by Bad Moon then onto a slow cadence mary: LBC x20, Dying Coach roach x20, Hello Dolly x20 & Flutter Kicks x20

    Then Double Indian Run down the mountain over to a field to get in some bear crawls.

    Bear crawl forward, Bear crawl backwards, Boo-Boo Right, Boo-Boo Left

    Mosey back to the spot where we used to put a flag every week for plank-o-rama: standard, left-arm, backwards, right arm, standard and finish with 20 sec mission impossible.

    Shout out to OSHA’s wife and thoughts about extending kindness during the holiday season.