F3 New Orleans

Author: Landing Strip

  • Gnarly Nutria Warm Up

    12 PAX braved the ferocious heat and humidity this AM to complete a warmup for tonight’s Gnarly Nutria.  Though we completed a lap around the park, we kept things pretty light on the legs and focused on the upper body.  Here’s how it went down:

    Warmup

    10 x SSH

    10 x arm circles each way

    10 x shoulder shrugs

    We then moseyed to the pull up bars and split into 3 groups.  Count was 10 Carolina drydocks each go-round:

    Group 1: drydocks

    Group 2: pull ups round 1, then hold yourself up in pull up position round 2

    Group 3: burpees

    We then moseyed to the green/tee box near the water fountain for a round of 2:1 Jack Webb (next time, Northshore)

    We then moseyed around to the Prytania side of the park for a ring of fire.  We went around the circle up to 5 merkins, then did some bonus plank work.

    We then moseyed to the shelter.  Half the group did BTTW while the other half bearcrawled around the shelter.  Then we switched it up.  We finished up with

    10 x dips

    15 x incline shoulder taps (highly underrated)

    10 x decline shoulder taps

    And then we moseyed back to the flag for COT and a spirited pep rally for the Gnarly Nutria.  Prediction for tonight: Uptown repeats as world champs.

  • Around the Fly – Post Jazz Fest Week 1 Edition

    After attending Jazz Fest all day Saturday, and doing night shows Thursday, Friday & Saturday nights, this morning was rough.  As was the discovery at around 5pm yesterday that I was Qing this morning.  Nonetheless, duty calls.  I tried to keep us dry since it poured for several hours yesterday.

    THE THANG

    First we ran to the parking lot front of the Zoo for…

    Warm Up

    20 x SSH
    20 x Imperial Walkers
    20 x Merkins
    15 x Arm Circles in each direction
    … then we moseyed up to the platform thing (what is this thing called) about midway around the Fly…

    And did a Jack Webb, followed by a few more arm circles
    … then we moseyed to the Labyrinth…

    And did a potluck Mary, ending w/10 more Merkins
    …then we moseyed back to the flag…

    And finished w/a ring of fire and COT.

    See y’all at the Fairgrounds Thursday.

  • Hill + Mountain

    This morning, it was decided that our group needed a little more prep time before attempting the Maltz Challenge.  We considered the components, specifically the pull ups and knees-to-elbows, and thought a bit more training might be in order, lest we all spend all day at the park.

    Warmup was a quick mosey to mid-Loyola campus near the library.  We did 20 x SSH and 15 x one legged arm circles forward and back.

    We then mosey’d to ROTC zone where we broke into 4 groups: knees-to-elbows, dips, LBTs and decline planks.  Count was 15 KTEs the first go round and then 10 on round 2.  Then we contemplated what it might be like to have done 25 more.  And then 50 pull ups.

    We then mosey’d to the stairs at the Rec Center.  We ran up the stairs and planked at the top.  Then we ran down the ramps and at each level chair’d until the 6 arrived, and held for 10 seconds thereafter.

    When we got done with that garage, we headed to Wolfpack Mountain.  We again ran up the stairs and planked.  At the top we did a potluck Mary.  And then we ran down the ramps with BTTW at each level until 6 arrived, then held for 10 additional seconds.

    We then headed back to the flag and arrived right at 0615.

    We kept MSgt. Maltz in our minds as we prayed and ended.  I look forward to completing his challenge one day soon.

  • #PreBlast – Christmas Eve Eve

    What a brutal week.  Thought we’d be looking at a pre-dead week-dead week, but it was quite the opposite.  As such, I’m plagiarizing tomorrow’s workout from one about a year ago.  Will see if Amnesty posts, and if so, if he recognizes his handiwork.

    First Wolfpack Mountain Q.  Yay.

    Warm Up:

    • SSH x 30 IC
    • IW x 30 IC
    • Arm Circles x 30 IC (15 each direction)
    • Parker Peters x 20 IC

    Mosey to the the Hill and Indian Run to the top.  11’s from the top ramp: run down one level and do 10 x Merkins; run back to the top and do 1 x LBC.  Continue until numbers reverse.

    Mosey downhill and head to ROTC zone.

    • Left Leg Step Ups x 20 IC
    • Dips x 15 IC
    • Right Leg Step Ups x 20 IC

    Mosey to front lawn of Loyola for Mary.

    • LBC x 20 IC
    • LBT x 20 IC
    • Hello Dolly x 20 IC
    • Flutter Kicks x 20 IC
    • J-Lo’s x 15 IC
    • Superman hold and rest x 3

    Mosey back to flag.

    This will be the last 2016 installment of prostrations.  Today’s focus on things to be grateful for – a good thing to think about as Christmas is upon us.

    I prostrate in gratitude for coming to…

    • see the beauty of this world.
    • know the wonders of all life forms.
    • hear the pure beauty of the birds’ singing.
    • know the spiritual sound of the wind.
    • hear the bubbling music of the streams.
    • see the beauty of a shimmering rainbow.
    • see that true peace of mind comes from being in harmony with nature.

    Amen.

    Merry Christmas and happy holidays, everyone!

  • #PreBlast – Around the Fly 3.0

    2nd Q in a little more than a week.  It’s been steadily raining for the past few hours, so the group may be a close knit one in the gloom tomorrow.  Here’s how it should go down at 0530 at The Birdcage.  We’ll do a lap around the Fly + a little lagniappe back in Audubon Park if we have time:

    THE THANG

    Run to Hyams Fountain for…

    Warm Up

    • 20 x SSH
    • 20 x Hillbillies
    • 20 x Low Slow Squats
    • 20 x Shoulder Taps

    …then Indian Run to the shelter @ the Fly…

    and do some BLIMPS
    … then Indian Run to the Labyrinth for…

    • 15 x Flutter Kicks
    • 15 x Hello Dollies
    • 15 x LBCs
    • 15 x LBTs
    • 15 x Russian Twists
    • 15 x Dying Cockroaches

    … POW Run to Peristyle…

    • 10 x Hail Marys
    • Count up to 10 (5?) Double Merkin Burpees

    …then Slow Mosey back to base for COT.

    Here are a few more prostrations (part 2 of 3):

    I prostrate in repentance to…

    • all those whom I have harmed through fits of anger.
    • all those whom I have harmed through arrogance.
    • all those whom I have harmed through my jealous thoughts.
    • all those whom I have looked down upon.
    • I prostrate for poisoning other beings through my mindless materialistic overconsumption.
    • I prostrate in repentance for conceiving of this world only through the lens of my ego.

    Amen.

     

  • #PreBlast – Around the Fly 2.0

    This will be my third Q, second F3 post and first preblast.  It’s been a weird weather weekend – super humid, super windy, barely chilly with light rain at times.  Forecast is for more of the same in the gloom tomorrow AM.  Here’s how it should go down at 0530 at The Skinny.  We’ll do a lap around the Fly + a visit to the WWI memorial in Audubon Park if we have time:

    THE THANG

    Run to the soccer fields in front of the Zoo for…

    Warm Up

    • 10 x SSH
    • 10 x Imperial Walkers
    • 10 x Squats
    • 10 x Windmills

    … then Indian Run to the soccer fields @ the Fly…

    • We’ll do a sprint back-and-forth across the field width-wise with a 1-10 Jack Webb on the baseline
    • Then the same counting back down w/Burpees

    … then POW Run to the Labyrinth…

    • 10 x Double Dollys
    • 10 x Superman / Sun Gods
    • 10 x Little Baby Flutter Kicks

    …then Easy Run to WWI Flagpole…

    • 10 x Dips
    • 10 x Decline Merks
    • 10 x WWIs

    …then Slow Mosey back to base for COT.

    When my wife & I were in Asia, we spent a night in a buddhist monastery outside Seoul, South Korea.  We ate simple meals, assisted the monks with their chores around the monastery and participated in their worship.  A key part of Buddhist worship is the 108 prostrations, or bows.  Buddhists believe there are 108 defilements in the mind, and so by prostrating 108 times, we clear each potential pitfall one by one.  As we make each prostration, we clear that portion of our consciousness and repent.  It’s a beautiful worship, and a decent workout!  I’ll share a few prostrations each of my next few Qs:

    • I prostrate in repentance for being ignorant of where I came from and unmindful of where I will go.
    • I prostrate in repentance for having taken my body for granted.
    • I prostrate in repentance for having taken my ancestors for granted.
    • I prostrate in repentance for having taken my parents for granted.
    • I prostrate in repentance for having taken my relatives for granted.
    • I prostrate in repentance for being unmindful of all those who have contributed to my learning and education.
    • I prostrate in repentance for being unmindful of all those who have grown, prepared, and provided my nutrition.
    • I prostrate in repentance for being unmindful of all those who have made and provided my clothing.
    • I prostrate in repentance for being unmindful of all those who have built and provided my shelter.
    • I prostrate in repentance for manipulating people for my own selfish needs.
    • I prostrate in repentance for having ignored the effects of my misdeeds on others.

    Amen.

  • Around the Fly

    Leading my VeryfirstQ enabled me to get out to Audubon earlier than ever before – approximately 05:20. My Weather Channel app indicates that the humidity was higher than the temperature – 87% vs. 81°, which is hard to believe, because it sure felt hot.

    We warmed up in place:

    40 x side straddle hops

    30 x low slow squats

    20 x mountain climbers

    Then we moseyed – around the track, across Magazine Street, past the entrance to the Zoo, over the train tracks, along the road next to the river, and up to the top of an unnamed hill. A PAX wondered aloud what the tallest peak in New Orleans was – the answer is Monkey Hill, which isn’t much higher than the bump we stood atop.

    We started with a burpee, then traversed down the hill and back: 1st time we bear crawled 2nd time we crab walked 3rd time we ran down and felt-the-Bern back up, the number of burpees increasing with each trek. Rinse/repeat.

    Then we moseyed along the levee, behind the baseball complex to a barricade with 4 stanchions. We broke into 4 groups – one per post. The first group sprinted a ways down the levee and back while the other 3 worked. Then the next, and then the 3rd, and then the 4th. Then each group rotated and did it again.

    Exercises:

    Post #1: merkins

    Post #2: 360° lunges

    Post #3: incline merkins

    Post #4: mountain climbers

    Mosey. We ran to the labyrinth and focused on abs:

    20 x LBCs

    20 x Hello Dollys

    15 x Russian Twists

    20 x Penguins

    Planked for a bit, then moseyed on home for COT – Numberama / Nameorama / Prayer.

    Glad to get my first Q under my belt. It won’t be my last.