F3 New Orleans

Author: Douille

  • No Flags, One Ball

    No flags in the city or apparently in the rocky outskirts this morning. The uptown PAX instead turned their attention to a medicine ball resting in the circle. After a brief disclaimer, we moseyed to the bandstand. Luckily the intimidating, statuesque figure from last week was no where to be found so we took the stage for a COP:

    SSH x20, MC x 20, IW x20, Plank Jacks x20, Medicine Ball/ Air Push Squats 5x each w/ball, 20x w/o

    Mosey to the track for an Indian Run with ball – pass left to the row bars. Row Bars x15, Ball Lunges x5 intertwined w/ standard lunges

    Indian Run ball pass right – stop midway to foundation. #mumblechatter about the weight of the ball…seemed heavier every pass.

    COP under a street light for our most cultist looking exercise: The Jack Webb Ball Pump x5 each w/ball, 20x w/o ball. From the track it appeared five guys were praising a large black ball. Can we request a pic for the website?

    Indian Run to the foundation – pump once then pass overhead. At the foundation benches: Left leg step-up x25, Dips x20, Right leg step-up x25, Derkins x10

    Indian Run to the green – pump once then pass right

    COP #3: Russian Twist Ball Pass – 10x left, 10x right, Dying Cockroach x20, Hello Dolly x20, LBCx20

    Indian Run to monkey bar – pump three times then pass

    At monkey bar, switch to Indian Run – Hold Ball 3 count above head then pass (aka the Lloyd Dobler) back to flag.

    3min Plank-o-rama to close – standard, back, right arm up, left arm up, mission impossible

    Name-O-Rama then a close with the Serenity Prayer.

     

  • Meanwhile in the City

    Whilst six of our comrades battled rocks in the outskirts, four men decided to test their skills in the friendly confines of Audubon Park. YHC gave a lively disclaimer (thankful for not having to go solo) and then we headed off to the bandstand for nice warm-up COP:

    SSH x25, MC x25, LBC x20, IW x25, Peter Parker x25, LBC x20

    10 quick box jumps OYO down below then we moseyed down the loop to row bars: Rows x10, Low slow squats x20, rinse, repeat

    Took a long mosey (at least it seemed that way) to the next feats of strength station: Dips x10, Pull-Up/Knee Up x10 & Jump Squats x10 then a good ole repeat

    Short mosey past the Friday ducks onto the benches: Step-Up R x25, Dips x20, Step-Up L x25 & Derkins x10

    Moseyed to station #3 for a couple rounds of pull-ups x5 and lunges x10. Yankee commented the new exercise bench reminds him of a love seat toilet for two (must be popular up north).

    After a mosey over to the fountain for a sip of the Mississippi and discussion on how to best utilize the stations when Mondays go double digit (next week?), we set off a good pace to last station for leg swings x10 on the Monkey bars and Parker Peters OYO while you wait.

    For the finale, we booked it back to the flag on a furious (yes, furious) pace. Tclaps to all for finishing strong.

    Thoughts and prayers for RY’s aunt.

    Great start to the week. Thanks

     

     

     

  • Mondays at the Cage

    Six men started the week off right by gathering at the birdcage this morning. This marked the first Monday at the cage and a split from the guys who like rocks a little too much. Much to YHC’s surprise, our good friends at Audubon upgraded all the workout stations along the track. YHC will look to incorporate more of the fun (and somewhat medieval looking)  contraptions into future Monday workouts. Let’s mosey…

    Mosey to the landing in front of the bandstand for a COP:

    SSH x20, IW x20, Mountain Climbers x20 & LBC x20

    Move over to the step for OYO:

    Incline Merks x10 left leg up, x10 right leg up then x10 box jumps

    Mosey to the new row bars for OYO 2 sets:

    Rows x10, Lunges x10 & Squat jumps x10

    Mosey & Sprint to the fountain by going off the track markers, Mosey 3 then Sprint 1

    Step up Right x 25, Dips x20, Step up Left x25.5 (tclaps to Capt. Morgan for shouting halt) & Derkins x10

    Indian Run to the 14th green for a COP but not before 5 quick pull ups at the new bars

    Hello Dollys x20, High Dollys x20, Real Freddie x20 & Penguins x20 (you look like a penguin)

    Indian Run halfway to flag for a 20 count breather then mosey on home. With the fall back in time this weekend, traffic on the track was heavy. Maybe everyone comes out Monday then gives up. We’ll see on Wednesday…

    Gave thanks for our health and the ability to push ourselves on a somewhat cool Monday morning. Thoughts and prayers on keeping a positive attitude throughout the week.

     

  • The Best for Last after the Bulgarian Left

    17 men gathered around the flag for the weekly birdcage beatdown. Hog ran up a few minutes into the 1st COP after a bit of trainspotting to make us 18.

    Mosey out to the main zoo field for a COP:

    SSH x20, IW x20, Peter Parker x20, Arm Circles x20 (reverse halfway),  Parker Peter x20, Hillbillies x20, Seal Jacks x20

    Mosey to the zoo soccer field for a Back 40 (4 groups rotating exercises).

    1st run: Pull-Up Knee up x10, cross-fit merkins x10, Knee up jumps x10,  Lunges (each leg) x10, plank in middle

    2nd run: Pull-Up Knee up x10, cross-fit merkins x15, Knee up jumps x15,  Lunges (each leg) x15, plank in middle

    The Back 40 got the job done but was disjointed at times…YHC needs to work on the OYO structure for our large Wednesdays.

    Mosey to the zoo steps:

    Step up R x20, Incline Merkins Left Foot Up x20 (or x40 for Hog & Awesome), Bulgarian Split Lunge Right x20 (Tclap to Awesome for the technique assistance) , Slow Dips x20, Step up L x20, Incline Right x15, Bulgarian Left x20

    Then an uncharacteristic, enthusiastic cheer from the PAX of “Thanks for saving the best for last” after the call of 10 Derkins to finish. At least that’s the way YHC heard it…

    Mosey to the lights by the bandstand for some Groundwork (light to light):

    Bear Crawl, Crab Walk, Spiderman Crawl, Inch Worm the best for last Burpee Broad-jump

    Thoughts and Prayers to all those in South Carolina

    Help our F3 South Carolina families – here:

    F3 South Carolina Go Fund Me

  • Wild Ducks Flying Backward

    Nine gathered this morning in the gloom amongst a flock of circling ducks taking dead aim at our heads, namely our VQ. Lots of chatter about the successful DJ style nighttime CSAUP and farewell F2 for Yeungling and Reveille.  Since YHC was unable to attend, thoughts of helping the PAX run the hangover away came to mind…hope it worked.

    Agassi – intro then mosey down St. Charles to the Loyola Lawn:

    • 10 Jumping Jacks
    • 20 Imperial Walkers
    • Jack Webbs (1>5)
    • 15 LBCs
    • 15 Penguins

    Bear Crawl around statue facing main building then line up for sign to sign exercises:

    • High knees
    • Side shuffle (left and right)
    • Low run (duck walk position) w/reverse back pedal (flip/flop on “hut”)

    Mosey to corner for tri-station OYO exercises:

    • 10 LBCs > 10 Incline/Decline Pushups > 20 Imperial Walker
    • 8 Dr. Ws > 10 Incline/Decline Pushups > 20 Imperial Walkers

    Sudden Change – hand off to YHC

    10 Burpees then mosey to the Loyola park benches:

    • Dips x15
    • RF step up x20
    • Incline merkins x15
    • LF step ups x20

    Mosey to the mountain for a single line Indian Run to the top

    20 count by Bagasse then COP for a little Mary:

    • Flutter kicks x15
    • Hello Dolly x15
    • Putins x10
    • Rosalita x15

    Mosey down the mountain to plank up by the bike rack for 2 minutes of plank-o-rama:

    • standard, right arm up, backwards, left arm up, standard

    Mosey back to flag for name-o-rama & shout outs whilst the ducks continued to dive bomb the flag

    Thoughts and prayers for Yeungling and Rev on their new adventures and of course safe drinking water in third world NOLA.

     

     

     

     

  • Where’s the bar?

    Surprising amount of activity as YHC walked up on the flag spot this morning. With a little over ten minutes to start time, we were already pushing a double digit PAX. As Yankee rolled up with seconds to spare we hit the fifteen F3er mark including two FNGs. Wednesdays in the park are getting stronger every week…but the most surprising scene was a clump of dirt where our pull-up bars used to reside. Hopefully they moved on to better home. One lost and lonely sole was trying his best to workout without his trusted bar, possibly holding back some tears. Yet there’s nothing to fear, we’ll have shiny new toys soon (or not)…let’s mosey.

    Warm Up –  Mosey to the goal post field for a warm up COP:

    SSH x20, Imperial Walkers x20, Peter Parker x20

    Another round this time with the “evil twins”:

    Sealjacks x20, Hillbillies x20, Parker Peters X20

    After warm up, line up by cones left by our good friends at Entergy:

    Boo Boo Bear Crawl to the goal post, switch legs half way

    Divided up in five groups of three rotating twice through the following:

    Pace setting Burpee Knee-Up Blasters (name for this?), Plankjacks, Squats, Merkins & LBCs

    After two rounds with little chatter but lots of body language thanking God it wasn’t three, we got a ten count by Shorty then mosey to Zoo statue steps:

    Incline Merkins x10, Right Food Step-up x20, Decline Push-Ups x8ish, Left Foot Step-Ups x19 and finally freak nasty dips x15

    After a 10 count by Yuengling, we took a long mosey to bandstand for some Blimps Suicides:

    Burpees x5, Lunges x10, Imp Walkers x10, Merkins x10, Plankjacks x10 & Squats x10 all intertwined by running to different lampposts and back.

    Tclaps to Amnesty for calling out This is BS halfway through (YHC somewhat agreed) and for Shorty by setting a strong pace to finishing plank up

    Quick stop at the water fountain for some much needed hydration then back to the flag for 2 minutes of plank-o-rama.

    Closed with a COT – thanks given for health and asked for strength to get out the fartsack every morning and attack a demon with all you got (something along those lines)

    Keep the Strong Wednesdays going…