F3 New Orleans

Author: Landing Strip

  • Variations on a BLIMP

    Warmup

    Mosey over to the corner of St. Charles & Calhoun for 20 x SSH.

    Tha Thang

    BLIMPs x 20 = 20 reps of each exercise with a run up the Loyola hill and back to the corner in between.

    Mosey down Calhoun to Freret and over to the foot of the Rec Plex garage. Native American run in two lines up to the top.

    “12 Days of Christmas BLIMPs” = 5 x burpees then run a loop around the top of the garage then 5 x burpees + 10 x lunges then run a loop around the top of the garage then 5 x burpees + 10 x lunges + 15 x imperial walkers, etc.

    Mosey down the stairs and over to Wolfpack Mountain…only to find out we’d run out of time. We’ll pick up where we left off next time I Q!

    Etc.

    Supposedly it was 70 degrees this AM. Felt amazing. Looking forward to a decent dip in temps next week.

    It took almost 2 years, but I finally EH’d my first co-worker (Scone) and he already EH’d another (Wallaby). Should be some more PAX to tap into there.

  • Early Bird / Iron PAX Week 3

    7 brave PAX ventured into the windy gloom this morning to tackle week 3 of the Iron PAX Challenge: https://f3greenwood.com/2020/09/13/2020-ironpax-challenge-week-3-keep-it-simple-stupid/

    Shit got real very quickly, and I didn’t feel like I was missing out on the 100 merkins to start. Fast forward to the end – less than :45 across the board – and I’m proud of the group for pushing through. Final times:

    Bieber – 33:45
    Angies List – 37:44
    Sandbar – 38:44
    Chowda – 40:45
    Pop-a-lock – 41:50
    Quincy – 44:50
    Jingle Vader – 46:19

    See y’all Friday at Pontiff to get my very own Iron PAX beatdown.

  • PreBlast: Running + BLIMPS

    Warmup
    -20 x SSH
    -20 x Peter Parkers
    -20 x Parker Peters
    -20 x Mountain Climbers

    Tha Thing
    -Mosey around track to Prytania, do a BLIMP starting w/5 burpees
    -Mosey to Exposition shelter, do a BLIMP starting w/10 burpees
    -Mosey to Cecile’s Crepe Myrtle Grove, do a BLIMP starting w/15 burpees
    -Mosey to just past hole on outside of track, do a BLIMP starting w/10 burpees
    -Mosey to corner closest to Walnut, do a BLIMP starting w/5 burpees
    -Mosey back to flag

    Potluck Mary = LBCs, Dr. Ws & Penguins

  • SYITSG = See You In The Serious Gloom

    17 PAX made it out in the foggy gloom this morning. We ran through a Q I’d planned pre-daylight savings, when one could actually see more than 5′ ahead of him. Here’s how it went down:

    We moseyed from the flag to the parking lot in front of the entrance to the fly. From there:

    Warm Up

    -20 x Peter Parker

    -20 x Parker Peter

    -20 x SSH

    -20 x Mountain Climber

    We then moseyed up to the shelter-ish thing at the roughly midway point of the Fly. There, we partnered up and Dora’d, with one partner running a rough loop around the grass island in which the shelter sits and the other completing as many of the following exercises as they could:

    -J-Lo

    -Wife Pleaser

    -Plank Jacks

    From there, we moseyed all the way back to the avenue of the oaks, where we did a ring of fire with low, slow Peter Parkers. We were out of time at that point, so ended things with a count-off and name-o-rama.

    Prayers were given with an eye toward the growing number of those directly impacted by Covid-19, with deaths in the US now topping 300 and known infections over 1,000.

  • 40 for Friday

    When I hit the sack last night, weather report projected rain all night and through the morning, so I was thinking I’d be leading a cadre of perhaps 10 Wolfpack Mountain loyalists. No such luck as a full 40 men showed up at 0530!

    We started off with a run down Law Road, on the uptown-most side (I have no idea what compass direction that’d be) of Tulane’s campus, then ducked into Johnston Quad for a warmup:

    -20 x SSH

    -20 x forward arm circles

    -20 x reverse arm circles

    -20 x overhead jacks

    -20 x seal jacks

    -20 x Moroccan night clubs

    From there, we headed across Freret and down McAlister Drive to LBC Quad, where we proceeded with BLIMPs that encompassed both LBC and neighboring Newcomb Quads.

    After that, we wove past McAlister Auditorium, behind Freeman and Tulane Law School to the little patch b/w the Law School and NROTC building for a rotating set of exercises:

    -10 x SSH (count)

    -pullups

    -R Nolan Ryans

    -L Nolan Ryans

    -shoulder taps

    From there we moseyed to Loyola’s RecPlex Garage (Wolfpack Hill?). We indian ran to the top then partnered up, with one partner going down and back up the stairs while the other partner worked. Exercises:

    -LBCs

    -Penguins

    -J-Los

    -Real Freddy Mercurys

    We were short on time so headed straight back to the flag for COT. Great group this morning, including two new FNGs – Wiley Wank and Worcestershire. Keep it up, men!

  • Back to Skinny 2.0

    There was a solid group of 20+ waiting In The Gloom this cool Monday morning. We kicked things off with a warmup in place:

    -15 second left-over-right and right-over-left stretches

    -15 SSH

    Then we ran. We headed up toward the Fly, then upriver along the levee, stopping every .5 miles:

    -Leg 1: mosey followed by 15x LBCs.

    -Leg 2: Indian Run followed by 20x Peter Parkers and 20x Parker Peters.

    -Leg 3: mosey followed by 20x LBTs and 20x Dying Cockroaches.

    -Leg 4: Prisoner Run down the levee followed by Indian run and then 15x Mountain Climbers and Pickle Pounders.

    -Leg 5: mosey followed by Flutter Kicks and Hello Dollies.

    Leg 6: mosey back to the flag. Repeat earlier stretch routine, 15 more Pickle Pounders and then 10 Bburpees OYO.

    3 miles = great start to the week!

  • Getting back to Skinny

    This morning we pushed ourselves for a long lap around Audubon and The Fly – almost 3.5 miles.  Nice work, men.

    We started out with some warmups in place:

    • 20 x SSH
    • 10 seconds of left-leg-over-right followed by 10 of right-over-left
    • 10 x windmills

    We then did single line Indian Run to the benches in the front of the park for some more exercises:

    • 20 x step ups per leg
    • 20 x power ups per leg

    We then jogged 3 x running men and sprinted 1 x running men until we got to the pull up bars.  We split up into four groups for the following:

    • Group 1: 15 seconds of flexed hang from the pull up bars (this was the count)
    • Group 2: high plank
    • Group 3: mission impossible plank
    • Group 4: pickle pounders

    We then double line Indian ran across Magazine Street and into The Fly.  We stopped a few times for sets of 5 x burpees then circled up opposite the fields outside Children’s Hospital for one more round of exercise/Mary:

    • Ring of fire building up to 5 x merkins
    • 10 x LBCs
    • 10 x LBTs

    That got us to about 0611, so we moseyed on back to the flag, arriving just in time.  A solid 3.37 miles was completed by all PAX – a great start to Thanksgiving week. We crossed paths with the imminently well mannered Tulane Army ROTC a few times this morning.  Had me wondering how interactions will go with them following this weekend’s Tulane-Navy game…

    Happy Thanksgiving, everyone.

  • Core Crunch

    My first Q in a while was core-focused.  I rolled in hot and was the last one to join the PAX.  We kicked things off with some warm-ups in place:

    -20 x SSH

    -20 x plank jacks

    -20 x mountain climbers

    Then we moseyed over to fairway near the pull up bars.  The sprinklers were on, but it didn’t seem like they’d hit us where we circled up…but then they did.  Whoops.  We did a J-Lo Ring of Fire, with exercises up to 5 while the rest of the PAX planked.

    We then Indian Ran to the benches at the front of the park.  We did a Dora 1-2-3 with 100 LBCs, 200 Nolan Ryans and 300 LBTs.  Time was running out though, so we modified our last exercised and headed on.

    We ran 1 x running man jog, 2 x running man sprint to a green spot near the row bars next.  We circled up and did some more core exercises:

    -20 x Hello Dollys

    -20 x Rosalitas

    -20 x Dying Cockroach

    -20 x J-Lo

    Then back to the flag to count/name off.  Good to get back in the swing of things, Q-wise.

  • Friday Morning Burn

    I had a nightmare about fartsacking this morning’s Q.  Luckily that didn’t happen, and we had a healthy 18 PAX out for a hot, muggy beatdown at Wolfpack Mountain.  We began with a quick mosey to the 1st floor of WPM for warmup:
    -20 x plank jacks
    -20 x SSH
    -20 x elbow lift planks

    Then we Indian ran in two groups to the top of WPM.  There, we did a cycle of 30 seconds of AMRAP of the following exercises:
    1. jump squat
    2. merkin
    3. split lunge
    4. burpee
    5. squat

    Between each 30 seconds of exercise, we did 30 seconds of rest. And we went through 1-5, but held the squat for 20 at the end before last rest.  Rinse & repeat a total of 3 cycles through all exercises.

    We then headed to down the stairs to the benches in the Loyola quad and did the following:

    -20 x L power up

    -10 x decline merkins

    -20 x R power up

    -15 x dips

    We then moseyed to the main circle for some ab exercises:

    -20 x LBC

    -20 x penguins

    -20 x V-up

    -20 x LBT

    -20 x flutter kicks (mistakenly labeled hello dolly by YHC)

    -20 x pickle pounder

    Then we moseyed back to flag for COT.  Great workout.  Hopefully things are back to “normal” after a couple of days of chaos around here.

  • PreBlast: Keep it Simple

    I’m borrowing this workout from F3 in Raleigh, which is where I first posted back in 2015.

    We’re going to warm up in place:

    -20 x windmills
    -20 x SSH
    -2 x 20 second arm/chest stretches

    And then we’re going to run. We’ll stop every 1/4 mile to do 20 merkins.
    If you finish quickly, you can move on to do 40 LBCs. If you finish that, plank and wait until the 6 has finished the merkins, then everyone will run to the next 1/4 mile mark and repeat. We’ll end up back at the flag for COT.

    See y’all in the gloom.

    EDIT: we ended up alternating a bit, so we started with 40 LBCs at a few station.  We ran 2.5 miles total, so had 10 workout stops.  I think we did 7 x 20 merkins and 3 x 40 LBCs + lagniappe.  And we finished up with a little ring of fire back at the flag.