F3 New Orleans

Author: Mr Awesome

  • These are a few of my favorite things

    14 Pax including 1 FNG posted in the gloom at City Park next to the imaginary flag.

    The QIC (YHC) was commemorating a belated birthday Q (first Q in over a year), and thought it would be fun to do a few of his favorite things. But first, a quick mosey to the grassy neutral ground for a little warm-up COP.

    • SSH – in cadence x 20
    • Hillbillies – in cadence x 15
    • Self Love – ic x 10
    • Merkins – ic x 10
    • Slow Windmills – ic x 10 (or was it 15?)
    • 10 Burpees on your own

    Then the Pax followed a slightly lost Q to “the Refinery” – a bit farther away than YHC remembered for some simple exercises in groups.

    • Burpess x 10 for the count
    • jump the snake
    • pull ups
    • dips
    • knee ups

    And with all that out of the way, the fun was about to begin. Mosey over to the big grassy area next to the water – it was nicely lit by the construction lights at the Children’s Museum. Pax put on a show for the construction fellas.

    First: Tabata!! (20 seconds on, 10 seconds off x 8)
    Exercises: mountain climbers, burpees, squat jumps, lunges, and repeat.

    Now that the PAX was nicely lathered up, some more fun was to come: Animal movements! Out about 10 yards and back, 5 burpees then the next movement.
    Movements: bear crawl, frog jumps, crab walk, shoulder rolls (followed by dizzy burpees)

    There was some mumble chatter about this time, especially about prickers and dizziness. YHC was having a blast.

    On to the climax of the morning – mosey to the track for … 1000 meters of Hades!!
    Run/sprint 400m, walk 100m
    Run/sprint 200m, walk 100m
    Spring 100m, walk 100m

    By now, we had run out of time for anything besides the short mosey back to the imaginary flag and the COT where we named SlowJo.

    Happy birthday to me.

  • some guys exercising

    YHC came in hot at 5:31, shot out the shortest disclaimer in F3 history and six men hit the soggy road running. A quarter mile or so later the Pax pulled on to the neutral ground for a warmup COP.

    all in cadence

    SSH x 20
    LSS x 20
    Merkins x 20
    Hllbillies x 15
    Peter Parkers x 15

    Lining up for ELEVENS! -distance 3 trees
    start with 1 (each leg) jump lunge, run and 10 burpees

    After some heavy breathing and a silent 30 count from Cowbell, the Pax was on the move again to the Foundry

    Six men, six exercises

    10 holy craps (aka walking plank) had the count
    pullups on the monkey bars
    hip slappers
    inverted row
    dips
    pullups

    Rinse and repeat

    Slow mosey to the track.

    The Pax rejoiced that we were out of time to do the planned 1000m of Hades, but grumbled nonetheless at the 100m sprint the Q chose as replacement.

    Circle up for a quick DJ style 3.5min of Mary
    all in cadence

    Dr. Ws x 10 (YHC)
    Crunchy Frogs x 20 (Shorty)
    Flutter kicks x 20 with arms up (Cowbell)
    LBCs x 20 (Kimchee)

    To the flag for the COT.

    It’s Lent – pay attention.

  • Where are the Side Straddle Hops?

    YHC came in hot as the clock ticked over to 6:31 while 28 Pax already waited in the dawning of a beautiful morning, two others were running in as I barked out the disclaimer and tied my shoes. We made a tiny mosey into the peristyle and the 31 of us filled the place.

    Warm up COP

    YHC clearly called out the first exercise at Low Slow Squats and the Pax shouted it back.. “in cadence, begin” and Bogey and his buddy (was it FracSac or Rudy, I can’t remember) started doing SSH instead. Bogey continued to mumble about wanted to side straddle throughout the beatdown.

    LSS ic x 30
    Imperial Walkers ic x 30
    Peter Parkers ic x 20
    Merkins ic x 15
    Burpees oyo x 15

    Now that everyone was good and warm, we took a mosey down past the coffeeteria to the big grassy area next to NOMA for a parade of animals. We lined up about 25 yards from the train tracks to begin.

    Backwards bear crawls
    a nice flowing skip on back (stretching humility and masculinity while stretching the hips)

    Booboo bear crawls (switch lags half way)
    skip on back

    Burpee Broad jumps
    plank and wait

    YHC let the Pax (and himself) get a 30 count. I think I let Bogey work the numbers. Then we took a long mosey over to the Foundry. Rudy was driving the pace, and continued to do so for the rest of our moseys. What’s with that guy?

    Foundry Circuit (groups of 3 +1)

    1. Burpees had the count x 10
    2. step ups
    3. hanging leg raises
    4. pullups
    5. hip slappers
    6. step ups (yes, again)
    7. dips
    8. merkins
    9. squats
    10. plank

    Rinse and repeat with the Burpees on a 5 count

    At this point, Squeegee had to make like a baby and the mumble chatter was getting mildly mutinous. Everyone got their panties unbundled as we took a Duct Tape 30 count then chased Rudy back to our grassy spot by the tracks and NOMA.

    Mary’s COP

    Mountain climbers ic x 20
    LBCs ic x 20
    cross body mtn climbers ic x 15
    flutter kicks ic x 15
    spider monkey climbers ic x 15
    spider man merkins ic x 10 or 8?
    hup hup lung jumps in hup hup cadence x 15

    YHC was struggling on the cadences; breath was getting hard to come by. Hup hups got the Pax rejuvenated and the nearly silenced mumble chatter kicked back in. YHC called someone else out for a 30 count then the Pax moseyed over to the great lawn, chasing Rudy. Rudy didn’t know what awaited him at said lawn or he might have slowed his roll a bit.

    Sprints

    20 yard sprints with a jog back on your own for 2.5 min

    And the Pax mostly stumbled back to the flag after making sure Flyboy aka Simba got up from the grass. Dude flew a couple yards before kissing the big ball with his six. A couple of guys were still sprinting back to the flag. Probably Rudy and definitely Hawg. They must not have worked hard enough.

    COT

    We lost Mulligan somewhere, but named the FNG Cupcake after his father, Cake Man.

    Closed out with the Lord’s Prayer aka the Our Father.

    YHC thoroughly enjoyed qing this large Pax – largest ever for me.

    Great work fellas #tclaps
    the mumble chatter was spirited and hilarious #keepitup

    #howmanyentendres?

  • Dr. Martin Luther King, Jr. – 2017 at Rock City

    Beautiful gloom for a beat down, and a beat down was in store.

    Per usual, or maybe 30 seconds better than usual, YHC made it to the flag at 5:29 for a Q, had a few seconds to look around and mumble greetings then launch into the welcome and disclaimer: “If it hurts, stop, and don’t blame me.”

    No need to do anything fancy to begin. Mosey to the grass just past the rock pile for a little warm-up COP.

    ssh (ic) x39 (MLK was 39 when he was assassinated)
    imperial walkers (ic) x15 (or was it 20? who was counting?)
    low slow squat (ic) x 15
    merkins (ic) x 10

    Pick up your burden – a rock you won’t be ashamed of.
    Pax takes a longer time to do this every week, it seems…

    Finally all are appropriately burdened, and the Pax moseys to the track.

    Long Slow March/Bus Boycott

    The road to equality (freedom) was a long one, filled with literal, long, slow marches, beat downs, a bus boycott and prison stays. To remember the price paid, the Pax carried their burdens (no bus, so lunch boxes, tool boxes, groceries, babies, etc were carried around the city during the boycott) around the track, stopping at each quarter for a set of Prison Cell Merkin Burpees (BCMP – see the Exicon).

    10 BCMPs at the first stop
    5 at the half way point
    8 at the third
    5 at the home stop

    One of the most inspiring aspects of the bus boycott to YHC was the commitment of the communities to take care of each other. Everyone with access to a vehicle shared it, so all could still get to work. To celebrate their communal commitment the Pax carried one another across the gridiron.

    Partner up. One guy on the other guys back starting at the back of the endzone. Carry to midfield and switch. Carry the other guy to the other end line. Switch and head back with another switch in the middle.

    Free at last… mosey back to the rock pile and unload your burdens. History lesson complete (mostly).

    To keep from becoming a Monday version of the Uptowner, the Pax moseyed out to the pavilion for a meeting with the picnic table benches.

    Grab some bench.

    20 dips (ic)
    10 Channing Tatums (ic)
    15 dips (ic)
    10 Tatum Channings (ic)
    15 dips (ic)
    10 (or was it 15?) incline Merkins (ic)
    10 hip slappers (ic) – YHC misses Sfx

    Mosey back toward the track, continuing on to midfield. It’s time for Mary’s COP.

    10 (or some number, YHC’s arms were giving out) Roaches on the Table (aka Carolina Dry Dock) (ic)
    30 lbcs (ic)
    20 high leg (upper ab) lbcs (ic)
    68 seconds of Super Man (in memory of 1968)
    30 flutter kicks (ic)
    12 hip dips (ic)
    12 other side hip dips (ic)

    Run back to the flag.

    1 min of reverse plank to finish things out.

    Shout Out – listen before you judge; argue with love (do unto others as they would have do unto you); May God grant us grace to embody the love, persistence and passionate pursuit of justice through nonviolence that MLK Jr demonstrated.

    Also, there’s a sweet looking OCR coming up 4/29. Let’s CSAUP it http://www.battle611.com/find-a-race

    Finally, long time kotter by BabyFace!

  • So Long 20-16

    YHC’s first Q since before the trampoline fiasco in August, thankfully I made it by 5:29. The gloom was gloomy. The PAX was small but ready.

    No need to mosey to start this one – first COP at the flag:

    20 ssh in cadence
    16 low slow squats, ic

    20 hillbillies in cadence
    16 sumo stomps, ic

    20 imperial walkers, ic
    16 mericans, ic

    Mosey to the front of Loyola, line up facing touch down Jesus for some animals on parade

    bear crawl 30 yards
    5 burpess
    backwards bear crawl 30 yards

    front crab crawl 15 yards, turn around for 15 more yards
    5 burpees
    gorilla shuffle left 15 yards, gorilla shuffle right 15 more

    frog jumps 30 yards
    “hedgehog” – alternating shorter rolls just 15 yards

    Mosey to the Peace Quad (aka the sidewalk lined with benches) for another salute to 20-16

    20 dips, ic
    16 d’erkins, ic

    20 channing tatums (right leg step ups), ic
    16 dips, ic

    20 tatum channings (left leg step ups), ic
    16 “america inc.s” (incline merkins), ic

    Mosey to Wolf Pack Mountain, lineup for BLIMPS all the way up, on your own

    10 Burpees
    15 Lunges (each leg)
    20 Imperial Walkers
    25 Merkins
    30 Plank Jacks
    35 Squats

    Circle up for Mary as the sky turns pink over the city on top of the ‘mountain’

    20 LBCs, ic
    16 Carolina Dry Docks, ic (I like calling them roach on the table)

    20 back scratchers, ic
    16 hip dips/hip raises, ic (8 each side)

    20 flutter kicks, ic
    16 Rosalitas, ic

    Mosey down the stairs and back to the flag for 2 mins of Plank-o-rama

    Shout out included a challenge to pay attention to the God who comes like Jesus – in very unexpected, often humble and vulnerable ways.

    Peace. Happy New Year – make it awesome!

  • no name

    Mosey to the traditional Birdcage warmup corner

    Warm-up COP in cadence

    Ssh x25
    Walkers x20
    LBC x25
    Mountain climbers x20

    Mosey to the goal post
    Split into groups of approximately 5
    Jog around the field while one group works on the cross bar
    each man across and each man over

    Mosey to the levee behind the zoo for Elevens
    spider man merks at the top
    jumping squats at the bottom

    Mosey to the Bird Man (Audubon)

    20 dips in cadence

    Mosey toward Magazine St and circle up

    Side lunges ic x20
    Backwards merks short cadence x12
    Dr. W ic x12
    hip raisers on each side ic x12
    merkins ic x12
    the real Freddy Mercury ic x25
    Sprint to the flag

    a long minute of plank

  • Sumo Stompin’

    11 men in the gloom at the Birdcage until Nip/Tuck found us at the final COP to round at the PAX at an even dozen at the Birdcage.

    the Thang

    mosey to the band stand for a nice warmup COP
    YHC likes to make a spectacle and enjoys the view from on top the band stand

    SSH ICx20
    sumo stomps ICx20
    windmills ICx20
    burpees OYOx10
    Imperial Walkers ICx20
    roomba ‘merkins ICx20

    jump the band stand OYOx10
    sprint to the track

    mosey to the soccer field for COP #2

    sumo stomps ICx20
    reach an arm to the side ‘merkins ICx20
    walking lunge circle for a minute
    Peter Parkers ICx20

    Bear Squares x2 (~4 yard sides to the square)

    mosey to the goal post for a nice circuit of pain

    1. burpees have the count (10 on the first round, 7 on the second)
    2. walking planks (aka “holy craps”)
    3. mountain climbers
    4. peekaboo pullups on the goal post

    old man shuffle to COP #3 near Magazine on the field the tomatoes use

    Jack Webb ‘merkins 1 –> 10 then drop to 5 –> 1
    Dr W’s ICx10
    leg raise with slow descent ICx20
    Russian Twist ICx20
    LBC (squeeze it) ICx20

    sprint to the flag

    wrap things up with 30 second plank, final 15 in Mission Impossible mode

    Lots of Announcements – check Yankee’s emails; be informed.

  • My Legs Hurt

    nice pax on a chilly morning

    warm up mosey to pay respects to Mr. James Audubon
    watch out for the deep hole…watch out for the mud pits…

    grab some ledge
    15x right leg step ups in cadence
    15x left leg step ups in cadence
    15x dips in cadence

    mosey to the goal post

    warm up COP
    ssh x15 ic
    imperial walker x15 ic
    ‘merkins x15 ic

    split into three groups of six for a circuit
    burpees x15 (when they finish we rotate)
    lunges
    peekaboos on the goal post

    bonus 15 burpees on your own

    mosey back to the park – oak alley

    COP
    roomba ‘merkins x10 ic
    Dr. Ws x10 ic

    line up for Animals on parade
    each movement from one pair of lights to the next
    Bear Crawls
    Duck Walk
    Crab Walk
    Burpee Broad Jump

    recovery mosey around the parking lot

    COP
    roomba ‘merkins x10 ic
    Dr. Ws x10 ic

    line up for Animals on parade
    each movement from one pair of lights to the next
    Booboo Bear Crawl
    Booboo Bear Crawl (other leg)
    Frog Jumps
    Spider Man Crawl

    COP (more of a scraggle of two lines)
    roomba ‘merkins x10 ic
    Dr. Ws x10 ic

    sprint to the end of Oak Alley then to the flag

    2 min of plank-o-rama with the 23rd Psalm to finish

  • Japanese Torture

    18 men in the gloom. A beautiful thing, and the weather was pleasantly cool.

    Mosey to bandstand down to the ledge by the pond to put on a show for the man standing and staring on the bandstand.

    Channing Tatum x15 in cadence (right leg step up)
    Tatum Channing x15 in cadnce (left leg step up)

    to the other side of the bandstand for a quick COP

    SSH x30 in cadence
    LBC twists x30 in cadence
    Merkins x15 in cadence

    Mosey to light post alley

    Sudden change

    Animals on parade from one light to the next
    Crab walk
    Frog hop
    SpiderMan crawl
    Bear crawl

    Quickest route mosey to the levee,
    Sudden change on the way

    At the levee

    The bear went over the mountain (bear crawl all the way up the levee, backwards bear crawl down the other side to the fence then backwards back up the backside of the levee, turn around and regular bear crawl all the way back to the bike path)

    Mosey down the path to the levee at The Fly

    Levee elevens
    Start ten knee slaps on the bottom then up for 1 Jack Webb…

    Recover

    Mosey to goal post

    Japanese torture
    Tabata protocol (20 sec 100%, 10 sec rest x8) – all burpees

    #tclaps to the Pax: no one splashed Merlot

     

    1 min to be back the flag – don’t be late! 

  • Q Coming in Hot

    14 Pax showed up on a humid Saturday morning to put in their weekend down-pain-ment. The QIC was just getting on his bike (3.5 miles away).

    Hawgcycle took the Q for a warm-up COP

    Imperial Walkers IC X 25
    Burpees 3 sets of 10/min
    low slow squats IC X 30
    alternating shoulder taps IC X 30

    Side Effects took the Q for some Mary COP

    LBCs IC x. 30
    LBCs IC with a hold count x 30 (this is when YHC came in hot)
    Flutter kicks IC x 35

    YHC take the Q

    mosey north west to some picnic tables
    in memory of Rev: over unders on the tables, each man does 3 overs and 2 unders

    mosey north to a nice open grassy area for some Elevens (missing Amnesty at this point)
    Elevens on your own with burpees and jumping squats
    #tclaps Hawgcycle leading the Pax

    Shorty gave us a 30 count

    mosey to the baseball diamond for Bear Baseball
    bear crawl from base to base alternating position each time (regular bear crawl, backwards, ‘gorilla’ to the right, ‘gorilla’ to the left)

    Tool gave us a 20 count

    mosey to the nearby ‘gym’
    groups of three for the following circuit

    Pullups (they were the count for rotation: 8 each or a 20 sec dead hang)
    Step ups
    Merkins
    Monkey bars
    Dips

    mosey around to the fountain in front of Carousel Gardens for push-a-rama

    Decline Merkin IC x10
    Dips IC x15
    Incline Merkins IC x10

    sprint to the flag

    plank-o-rama

    30 secs standard
    30 secs right side
    30 secs left side
    30 secs inverted
    20+ secs Mission Impossible

    Good work

    Next week, pancakes hosted by Side Effects and Amnesty after the Saturday workout!