F3 New Orleans

Author: Jingle Vader

  • Gabby, Come Home

    Fall after Day Light Savings Time is glorious.  So git at it.

    Warm Up

    • SSHs 20xIC
    • Low Slow Squats 20xIC
    • Squat Pulses 10xIC (where are you, Shorty?)
    • Imperial Walkers 20xIC
    • Mountain Climbers 20xIC
    • Self Love OYO

    COP1:

    • Halo right 10xIC
    • Halo left 10xIC
    • Triceps 15xIC
    • Curls 20xIC
    • Suitcase lift right 15xIC
    • Suitcase lift left 15xIC
    • Kettle bell swings 25 OYO
    • Goblet swats 20xIC

    Even though Carrollton Soccer has finished up for the season, the PAX needs to respect the pitch: all those Latin Americans who know what they’re doing shouldn’t have to dodge holes in the field…  So the PAX moseyed to behind the goal for some egg tossing.  Bear-crawl to the other end of the field, while tossing your kettle bell.  Then lunge walk back.

    COP3: Sevens over the hill.  On one side, bench press (2 is 1) from 12 down to 2; on the other side, manmakers from 1 to 6.  Douille planked while the rest of the PAX finished.

    COP4: Where’s Gabby?  In an homage to all that could be right (or wrong) with Open the Gates and other such DownPainments, the PAX pair up for some sharing the love.  Each paid lock their ankles together to do Big Boi situps passing a kettle bells between them.  While one PAX is lifting the Kettle Bell, the other PAX is imitating him without a Kettle Bell.  Do it to a count of 20: decide whether 2 is 1 or not.  And then get shamed for making the wrong choice.

    Circle of Mary:

    • Russian Twists with Kettle Bells: 20xIC
    • Flutter Kicks 20xIC
    • Crunchy Frogs 20xIC

    Countoff, Name-O-Rama and COT.  Give thanks for all.  YHC, JV

  • Fog

    It was foggy in the gloom, so foggy that YHC can’t remember diddly of the PAX did, other than kettle bell tossing.  But it was a GREAT Beatdown.

  • Power of Two

    The morning before Labor Day should be a time to get ahead, so that Labor Day can be a day of rest.  86 on Saturday: “Jingle Vader, you’re Q’ing tomorrow?”  YHC: “Yep.”  Willy on Saturday: “See you tomorrow, JV.”  So who shows up?  Just Douille and YHC.  Carpe diem.

    • SSHs 25xIC
    • Imperial Walkers 25xIC
    • Low Slow Squats 25xIC
    • Mountain Climbers 20xIC
    • Peter Parkers 20xIC
    • Parker Peters 20xIC

    Mosey to the top of the Hill for Round One.  Apparently, the PAX aren’t the only ones ever to venture up here.  Evidence of a good time abounded: about a dozen beer cans and two towels.  But no bodies in sight.  SOOOO

    • Halos clockwise 20xIC
    • Hales counterclockwise 20xIC
    • Overhead press 20xIC
    • Leg Arm lift to chest 20xIC
    • Right Arm lift to chest 20xIC
    • Kettle Bell swings 20 OYO
    • Bench press 20xIC
    • Sprint to the levee and back

    Rinse and repeat, but this time just 15xIC; then rinse and repeat again with just 10xIC; and rinse and repeat one last time with just 5xIC.

    For a bit of working rest: farmer’s carry around the hill twice alternating arms half way around each time.

    Back up the hill for Circle of Mary:

    • Russian Twist 20xIC (with kettle bell)
    • Flutter Kicks 20xIC (with kettle bell)
    • Penguins 20xIC
    • Dying Cockroaches 20xIC
    • Hello Dolly 20xIC (with kettle bell)
    • Superman about 2 minutes
    • Plank about 2 minutes

    COT with a very quick countoff, name-o-rama, and thanks for a glorious weekend.  Off to Coffeeteria.  Thanks Douille for keeping it going.  JV

  • Mosey to the Chickens

    QHC thought it was a joke when RY posted that QHC was to be Q at Popeye’s this morning.  QHC had been there only twice, and pretty sure that at least once he got there only by accident.  With a sly smile across Rev Sox’s face, no PAX was fessing up.  So with a disclaimer, the PAX were off.

    Warm Up:

    • Side Straddle Hops 20xIC
    • Low Slow Squats 20xIC
    • Imperial Walkers 20xIC
    • Mountain Climbers 20xIC
    • Merkins 20xIC

    With the roosters crowing away and time to mosey, QHC announced that the PAX should mosey to the chickens.  QHC didn’t see any chickens, but lots of geese, which smell like hell.  Get past them ASAP!, and continue to the Popeye Foundry.

    At the foundry, a round of fun.  The PAX divided up five routines: PAX One did 15 burpees as the timer, PAX Two pullups, PAX Three box jumps, PAX Four pirouettes/twirl-girls (jump up and try to get a 360 twirl), and PAX five hanging dips.  Rotate around.  Then rinse and repeat but with just 10 burpees as the timer.  Because it was so much fun, rinse and repeat with a mere 5 burpees as the timer.

    Slow mosey to the adjacent field for a round of Elevens–moseying between two trees, at one end doing merkins from 10 down to 1 and at the other end doing jump squats from 1 up to 10.  QHC was getting tired, so Rev Sox did a stellar countdown from 20 with a few fractions in between.

    Mosey back to the warmup spot in the grass for some Mary:

    • LBCs 20xIC (last five fooled the PAX because QHC slowed the cadence down so everyone else stopped for a round or two)
    • Flutter Kicks 20xIC
    • Penguins 20xIC
    • Russian Twists 20xIC
    • Dying Cockroaches 20xIC

    Mosey back to the flag for QHC’s surprise: today’s Iron Challenge Iron special: a full, feet-flat-on-the-ground, balls and butt just an inch or so off the ground, stretch-your-spine squat for a full 2:20.

    And it was time.  Count Off, Name-O-Rama, Announcements (such as they were, all PAX professing to have signed up for F3 Greenwood’s Iron Challenge), and a COT thanking our Sky Q for his infinite gifts.  JV

  • Slogging with the Best

    PAX think that YHC doesn’t like to mosey.  Well, they’re mostly right, because it sux.  Anyway, you gotta keep the PAX on their game.  So JV-style (not too extreme, nothing Mariah- or Bieber-like), today’s wet and soggy Birdcage includes moseying.  I mean it’s wet out there; might as well enjoy running through it.

    Warm-Up in the slosh in front of the zoo:

    • SSHs 57xIC
    • Kim Jong Uns 20xIC
    • Imperial Walkers(?) 20xIC
    • Low Slow Squats 20xIC
    • Merkins 20xIC

    Mosey up to the levee on the fly for some Elevens.  Start with one merk at the bottom of the hill and ten squat jumps at the top; continue until 10 merks at the top and one squat jump at the top.

    Mosey farther down (up?) the levee to pair up for patty-cake merkins.: 20 each hand.  Apparently, the PAX was incapable of counting and finished before YHC and his partner, Douille.  So rinse and repeat–correctly this time.

    Mosey to the Maze (or, as YHC was corrected, the Labyrinth) for Circle of Mary:

    • LBCs 20xIC
    • Flutter Kicks 20xIC
    • American Hammerx 20xIC
    • Dying Cockroach 20xIC
    • Penguins 20xIC
    • Big Boy Sit Ups 20xIC
    • Hello Dollys 20xIC
    • some other ones I no longer recall.

    Mosey back to the flag through the puddles for a minute (or two, maybe) of plank to finish at 6:15am at the dot (plus or minus).  Count Off, Name-O-Rama, Announcements and thanks for the soggy morning.  It was more moseying than YHC likes, but it’s good him. 

    I hope I got all the PAX.  Video notwithstanding, YHC thought there were 23 PAX.  But other PAX assured him there were only 22.  If YHC weren’t a ludite, he might actually know how to properly record a video.  So if I missed you, humble apologies.  Thanks, JV

    Nip Tuck, Peppa, Quarter Pipe, Quincy, Reluctant Yankee, Sandbar, Squeal, Three Way, Willie

  • The Eagle Has Landed

    In honor of the 50th Anniversary of the first man on the moon, YHC tipped his hat in a couple of ways.

    Warm-Up:

    • Side Straddle Hops 50xIC (welcome)
    • Low Slow Squats 20xIC
    • Grass Grabbers 20xIC (after a false start from a bunch of bad forms)
    • Mountain Climbers 20xIC
    • Parker Peters 20xIC
    • Shoulder Taps 20xIC
    • Merkins 20xIC
    • Peter Parkers 20xIC

    Walking on the moon looks easy, but…  The PAX first lunge-walked across the great lawn, and then hopped feet together back.  Not so easy.

    After a mosey to the corner of the Sculpture Garden, the PAX did an ARMSTRONG:

    • Abe Vagodas 11xIC
    • Russian Dips (one leg out) 11xIC
    • Merkins 11xIC
    • Step Ups 11xIC
    • Tempo Merkins 11xIC
    • Rocky Balboas 111xIC
    • O (YHC is too old to remember)
    • N (ditto)
    • G (ditto)

    Next the PAX did an APOLLO 11:

    • A (YNC is still too old remember)
    • P (ditto)
    • O (ditto)
    • LL Cool BJ (lunge, lunge, burpee, broad jump): 11 OYO
    • Low Country Crab Boil (like LCC, except you do a dip with one arm while grabbing a foot with the other arm): 11 OYO
    • OYO Burpees.  It’s about 238,000 miles to the moon: if a Burpee is about 10,000 miles, that’s 24 burpees OYO
    • 11 – Elevens with LBCs from 1 to 10 and Dying Cockroaches from 10 to 1 and a mosey in between

    Mosey back to the Great Lawn.  So what would prompt a guy to put himself in a tiny tin can hurdling into space to crash into a rock?  In an homage to CSAUP, the PAX did suicides.  Run a quarter of the way down the field, then 5 burpees, run back and then half way down the field, then 10 burpees, then run back and then three-quarters way down the field, then 15 burpees, then run back and then all the way down the field for a soft landing of just 5 burpees.

    Circle of Mary:

    • LBCs: 20xIC
    • Flutter Kicks 20xIC
    • Russian Twists 20xIC
    • Penguins 20xIC
    • Bib Boy Sit-ups 20xIC
    • Dying Cockroach 20xIC
    • Hello Dolly 20xIC

    Circle of Mary:

  • Reading emails…

    YHC is not always on the forefront of technology.  Frankly, for all its so-called convenience, it makes us slaves to drudgery and loses the connections that count.  Some call it old, but remember it could be #Respect.  Anyway, thanks to the SkyQ, around 5am this morning, YHC read Reluctant Yankee’s weekly missive to learn that he was to Q at Rock City.  So off to Metry and a flag.  With a goodly showing in the Gloom, the PAX was off after a Disclaimer.

    Warm Up COP:

    • Imperial Squat Walkers x20IC
    • Abe Vigodas x20IC
    • Mountain Climbers x20IC
    • Merkins x20IC
    • Hillbillies

    The Thang

    With rocks, the PAX moseyed to the football field for a COP of 20 overhead lifts, 20 curls, 20 rows, and 20 squats, then a mosey around the track.  Rinse and repeat for 15 reps, then rinse and repeat for 10 reps, and finish with another 5 reps, each time with a mosey around the track.

    Circle of Mary

    • Russian Twist (with rock) x20IC
    • Bench Press (with rock) x20IC
    • Dying Cockroach x20IC
    • Penguin x20IC
    • LBC (with rock) x20IC
    • Flutter kick x20IC
    • Low plank 1 minute
    • J Lo x20IC

    Return the rocks and mosey back to the flag for a countoff, name-o-rama, name our FNG (#TClaps to Fast Tax for getting out his 2.0, who smoked it around the track), and thanks to SkyQ.  Glad I read my email, because I would have otherwise posted at The Skinny.  JV

  • Respect is Hell and then the Clock Stops

    #TClaps to Hokey Pokey, Green Screen and Marlin: with PAX who’ve been at this mortal coil for longer than YHC, whose 57th BDay was yesterday.  Since his M has strongly urged YHC not to post in the gloom on the same day he does his slow weight training and since YHC has long ago figured out #MakingMHappyKeepsYHCHappy, YHC didn’t post on his BDay, so today was his BDay Q.  After his usual, crappy disclaimer, the PAX was off for a loop around the golfing parking lot to the Newman bandstand for

    COP1:

    • SSHs 57xIC (lots of mumblechatter: what’s they expect?)
    • Low Slow Squats 20xIC
    • Hill Billies 20xIC
    • Arm Circles 20xIC (one set forward, the other backwards

    Line up between the trees for an animal exposition: bear crawl to the first light, then 5 burpees, duck walk to the second, then 5 more burpees, inch worm to the third for another 5 burpees, gorilla hop to the fourth for 5 more burpees and crab walk to the fifth and last with yet another 5 burpees.

    Mosey to the soccer field, where with a little hiccup from Angie’s List the PAX was successfully able to split themselves into five groups.  Group One, Jump squats AMRAP; Group Two, merkins AMRAP; Group Three, Observations (like LBCs but holding the crunch for a three count, #TClaps for the Northshore PAX for introducing this to the Southshore) AMRAP; Group Four, pulses AMRAP; and Group Five, ten pullups on the soccer goal, five on each side.  Rinse and repeat.

    Mosey to the Audubon statue for an attempt at Dora.  While half the PAX was moseying around in front of the statue around the grass being waters, the other half was doing Dora’s work; flap-jack, etc..  Round One: 100 burpees; Round Two: 200 shoulder taps; Round Three was supposed to be 300 jump squats.  But YHC wasn’t too good at keeping track of time.  Even though Reluctant Yankee wasn’t around to #BustMyAss, YHC decided to cut Dora short so that the PAX could timely arrive at precisely 6:15 with not a second to spare.

    Thanks for letting this old guy lead.  It’ll be four years for him later this month, and he’s in better shape than he’s ever been in his life.  JV

  • Old School

    It’s been awhile since YHC was at The Uptowner.  Inertia–and the ability to fartsack for another ten minutes–had been drawing him to Wolf Pack Mountain for many weeks, as it’s just a stone’s throw (well, if Mahatma is throwing stones, not YHC) from YHC’s home.  So back to roots for an old school Beatdown with a PAX of eleven.

    The Thang

    • SSHs 40xIC
    • Low Slow Squats 20xIC
    • Pulses 10xIC
    • Imperial Walkers 20xIC
    • Mountain Climbers 20xIC
    • Peter Parkers 20xIC
    • Merkins 20xIC
    • Parker Peters 20xIC
    • Arm Circles 15xIC forward, 15xIC backwards

    The Main COP:

    • overhead press 15xIC
    • curls 15xIC
    • rows 15xIC
    • squats 15xIC
    • triceps curls 15xIC
    • Peoples Chair for a minute with overhead press 15xIC
    • Peoples Chair for a minute with curls 15xIC

    Rinse and repeat for 10xIC, then again for 8xIC, and then again for 5xIC.

    Mary

    • LBCs with rock 20xIC
    • Flutter kicks with rock 20xIC
    • Hello Dolly with rock 20xIC
    • Dying Cockroach 20xIC
    • WWII situps 20xIC
    • Real Freddie Mercury 20xIC
    • Superman with Y 20xIC, then T 20xIC, then W 20xIC

    Finish with 10 burpees OYO.  Close out with COT.  YHC trusts that the old school beatdown was a good DownPainMent.  Thanks, JV

  • Techno-Free Beatdowns

    YHC knows he’s old school, old fashioned, and just plain old.  #RespectHasItsDrawbacks.  For the COT, he utterly–and proudly–failed in his effort to record the names of the 28!!! PAX who posted in the gloom.  Even with Mariah’s held (#TClaps), it was hopeless.  Thank God our beatdowns are (generally) techno-free.

    With a quick disclaimer (and YHC’s failure yet again to ask whether there were any FNGs, of which there were none), the PAX was off to the soccer fields in front of Audubon for the first COP:

    • SSHs 25xIC
    • Imperial Walkers 25xIC
    • Grass Grabbers 25xIC
    • Merkins 25xIC
    • Low Slow Squats 25xIC (with a lagniappe of 5 burpees OYO in the middle)

    Mosey over to the levee for some Elevens: ten burpees down to one at the bottom of the levee, and one jump squat up to ten at the top.

    Then mosey over to the Audubon statue for some Dora 1-2-3: PAX paired up for 100 dips, 200 squats and 300 LBCs.

    Then mosey back to one of the soccer fields (to get our of ears’ reach of the Clipboard barking out numbers and orders to the hapless Wallets in Tights) for a quick round of Mary:

    • American Hammer 20xIC
    • Dying Cockroach 20xIC (keep feet up for next round)
    • Flutter Kicks 20xIC (keep feet up for next round)
    • Hello Dolly 20xIC
    • Crunchy Frog 20xIC

    Mosey back to the flag for COT and YHC’s complete inability to work either a video or audio stream on his cell phone.  There was a PAX of 28, but YHC (with the help of other PAX, @TClaps) could recall all but one.  So apologies to that one PAX, who gets credit from the SkyQ even though he’s anonymous (at least for now) to us mortals.