F3 New Orleans

Author: Mulligan

  • Rolling in Hot

    It was a perfect morning in the Gloom for YHC to shake off some rust after a prolonged absence from Q duty.  YHC rolled in hot, gave the disclaimer, and 29 PAX were off and running.  After a short mosey, the PAX circled up in front of Tulane for a warmup (all IC):

    • SSH x25
    • Lunges x10
    • LSS x20
    • Backward Lunges x10
    • Imperial Walkers x26

    From there, headed straight to the mountain and worked our way to the summit by alternating on each level — Burpees x7 and Plank Jacks x 20 – which worked out to plus or minus 6 sets.  At the top, circle up for a COP featuring (all IC):

    • Wife Pleasers x25
    • Supermans x25
    • Low Country Crab x25
    • Fire Hydrant w/ kick x20

    Not much counting by the PAX, but plenty of mumblechatter about the volume of the wife-pleasing and grumbling about the selection of “classic Yankee” exercises.  Next, we headed down the mountain, this time alternating Merkins x10 and Mountain Climbers x20 at each level.  Plank and wait for the 6 and mosey over to the benches for a final COP (all IC):

    • Box Jumps x20 (up/down as the cadence)
    • Dips x15
    • LL Power Ups x20
    • Dips x15
    • RL Power Ups x20
    • Dips x15

    Mosey back to the flag then hold Mission Impossible for +/- 90 seconds.  Wrap up with the countoff, name-o-rama (welcome FNG-Gump!), and prayer.

    -Mulligan 

  • Stifler’s Mom Down the River and Through the Quarter

  • Dirty McDeuce at the Birdcage

    Nice turnout at the Birdcage where the Pax was treated to a variation on the Dirty McDeuce.  But first, a disclaimer, quick mosey down oak alley, and warump COP:  SSHx25, IW x26, Burpee x10 (OYO).  Then a slow jog back down oak alley, down the jogging track to the row bars, and back to the lamppost nearest to the bandstand (approx. 500-600 m).  That would be our lap for the Dirty McDeuce, which went something like this:

    • Lamppost 1:  Merkins x10, Monkey humpers x20, Mountain climbers x20, bearcrawl to lamppost two, hard run
    • Lamppost 2: Diamond merks x10, squat jumps x30 (2-count cadence), plank jacks x20, backward bearcrawl to lamppost three, hard run
    • Lamppost 3: Wide merks x10, lunges x20, Peter Parkers x20, bearcrawl to lamppost 4, hard run
    • Lamppost 4: Merks x10, burpees x1 (OYO), Parker Peters x20, backward bearcrawl to track, hard run

    We then used the balance of our time for some Mary:

    • LBC x25
    • V-Up x15
    • Russian Twist x20
    • Dying cockroach x20
    • Hello Dolly x20
    • J-Lo x20

    Finally, wrap up with the count, name-o-rama, and prayer.

    -Mulligan

  • Clear Eyes, Cold Hands

    Great morning in the Gloom with a visitor from NC and two FNGs.  After a thorough disclaimer and explanation of the 3 Fs, we were off to the Magazine/river corner of the park where we circled up for a quick warmup:

    • SSHx25
    • IWx25
    • LSSx20
    • Mountain Climber x20 / Plank Jack x20

    Mosey from there to the Fly entrance for Merkin slalom.   We ran up the levee, did 11 merks at the top, ran down the levee and around the light pole, then repeated increasing the merk reps in increments of 1 until we got to 15.

    Jog along the levee and re-convene at the base of monkey hill.  After some whining from the Pax about their delicate little hands, we did the following:

    • 5 burpees, run over the hill
    • 10 plank jacks, run over the hill
    • Repeat 4x

    We made our way back to the levee by partnering up and alternating bear crawls and sprints.  Then indian run back to the Fly entrance for:

    • Dying cockroach (1 min. OYO)
    • Hello Dolly (1 min. OYO)
    • Russian Twists x25 (IC)
    • Real Freddy Mercs x25 (IC)
    • Elbow Mountain Climbers x25 (IC)
    • LBC x25 (IC)

    Run to the Audubon statue and grab some bench (all IC):

    • Dips x20
    • Incline merks x20
    • L Power ups x15
    • R Power ups x15
    • Dips x15

    After a long jog back to the flag, we wrapped up with a mini-Plank-o-rama and the COT.

    Welcome to FNGs Peppa and the Ponz!

    -Mulligan

  • The Other Mountain

    Fun time in the gloom this morning with a great turnout.  Obviously inspired by Hawg’s presence, the PAX amped up the mumblechatter to near-Metry levels and kept it going throughout the workout.  After a quick disclaimer, we took the traditional stroll up and down the Avenue and set up in front of the Tulane sign for warmup (all IC):

    • SSHx25
    • IWx25
    • Merksx15
    • LSSx25

    Short mosey to the Loyola music building for BLIMPS, starting with 10 burpees and increasing in increment of 5.   Hard run from there down Calhoun to Freret.  At mini-WPM, alternate sprint/jog up the parking deck, stopping at each level for a different exercise OYO until Q says halt (about 30-35 reps each):

    • Level 2: Mountain Climbers
    • Level 3: Plank Jacks
    • Level 4: Peter Parkers

    At the top of MWPM, we partnered up for some core work.  Partner 1 ran down then up the stairs, while Partner 2 did the prescribed exercise, then flapjack:

    • V-Up
    • LBC
    • Russian Twists
    • Box cutters
    • LBT

    Short on time, we hurried back to the flag for the count, name-o-rama, and prayer.

    -Mulligan

  • Shaking off the rust

    It had been a while since YHC had paid his F3 dues, so it felt good to have the Q again.  Perfect weather and a great turnout with 20 pax.  After a quick disclaimer, we were off with a jog over to the fountain side of oak alley for warmup:

    • SSHx25
    • IWx25
    • Peter Parker x25
    • Plank Jacks x 25
    • LSSx25
    • Burpees x15 (OYO)

    Mosey over to the soccer goal for 4 corners, which went something like this:

    • Corner 1: 15 burpees, then sprint to…
    • Corner 2: 20 V-ups, then bear crawl to…
    • Corner 3: 25 lunge jumps, then sprint backwards to…
    • Corner 4: 30 mountain climbers, then climb across the soccer goal back to corner 1.

    This seemed to be a hit with the pax, so we did an impromptu round 2 with 5 less reps at each corner.  Unfortunately, this left us a bit short on time and YHC had to modify the rest of the workout.

    We next headed to the levee for “7s” with merkins and squat jumps, starting with 6 merkins at the bottom of the levee and 1 jump squat at the top.  Decrease/increase reps in increments of one until you’re doing 1 merkin at the bottom and 6 squat jumps at the top.

    We hurried over to the Audubon statute to wrap up with some Dora “1.5” .  We only had time for two groups of exercises: 100 dips and 150 hip slaps (on the concrete bollards).  Partner one began the exercise, while partner two ran around the neutral ground.  Continue to flapjack with partner until reps completed.

    Sprint back to the flag and close with the COT.

    -Mulligan

  • Big Papi’s 45-Minute NOLA Tour

    YHC was expecting rainy and flooded conditions but was pleasantly surprised to find the gloom just a little damp but otherwise pleasant.  Better surprise was having a Pax of 14 strong despite the rain, including Big Papi from Charlotte.  With our honored guest present, YHC felt obliged to give a little tour of our fair city, starting with a brisk mosey over to:

    Audubon Park Golf Course (monkey bars):

    Split into four stations:

    • Burpees x7 (timer)
    • Russian twists
    • Pull ups
    • Mountain climber

    Rinse and repeat.  Unfortunately, we lost Seaman in the middle of this because YHC neglected to provide him directions to our next stop.

    A quieter (but far less jolly) Pax proceeded with an Indian Run over to the Fly to see:

    Mississippi River:

    Ring of fire:  circle up, bear crawl to the right, halt, 10 merks wave-style, bear crawl to the left, halt, 10 diamond merks wave-style, bear crawl to the right, halt, 10 wide merks wave-style

    Shake it out then mosey over the levee to:

    Audubon Zoo:

    Here we did “8s” (variation on 11s), starting with 1 jump lunge at the bottom of the levee and 7 burpees at the top.  Note to self: this combo is brutal — stop doing this.

    Indian run to the end of the Fly and line up head-to-toe in elbow plank position for moguls.  Each Pax member jumped over the legs of the remaining Pax, who were doing plank walks while waiting their turn.  We did this twice and then resumed our Indian run to:

    The Labyrinth (or thereabouts):

    Obviously no trip to New Orleans is complete without visiting the cherished labyrinth.  Unfortunately, it was occupied and we had to circle up nearby for some quick Mary:

    • LBC x30
    • Real Freddie Mercs x20

    Mosey back to the flag and re-join Seaman, who was in good spirits despite being abandoned by the Pax.

    COT: count, name-o-rama, shout outs, and prayer.

    -Mulligan

  • No sweat

    6:05 am … 56 degrees … summit of the Mountain … sunrise over downtown … glorious …

    But first, the pain —

    The Pax was aimlessly waiting for the Q as YHC rolled in hot at 5:30 sharp.   Quick disclaimer on the move and we were off to the Loyola lawn for a warmup:

    • SSH x25 (IC)
    • Hillbillies x25 (IC)
    • Parker Peter x20 / Plankjack x20 (IC)
    • Burpees x10 (OYO)

    Short mosey to the benches for a COP all IC:

    • Decline shoulder taps x10 / Derkins x 5 / Decline shoulder taps x 10 / Derkins x5
    • R side step up x20
    • Dips x15
    • L side step up x20
    • Dips x15

    Hustle over to base camp and work our way up the Mountain doing BLIMPS, with a stop at each end of the deck:

    • Burpees x5
    • Lunges x10 (each leg)
    • IW x15 (each leg)
    • Merkins x20
    • Plankjacks x25
    • Squats x30

    By the time we got to the top, we had made it up to “P” on the second set.  T-claps to those able to do another round of S, B, and L, while waiting for the six.

    Partner up with PAX 1 running all the way down the first staircase and lunging up the second.  PAX 2 stayed on top of the Mountain doing LBC (about 150+).  Flapjack, then repeat the loop, except with PAX 1 running up the second staircase and PAX 2 doing Mountain Climbers (about a billion).

    Run back to the flag and arrive just in time for an impromptu 30-count Mission Impossible.

    Count, name-or-rama, and prayer.  Sign up for the GrowRuck.  If the fitness, fellowship, and once-in-a-lifetime opportunity to get trained by an ex-Seal isn’t enough to entice you, do it for the free T-shirt.

    Great time this morning.  Appreciate the opportunity to lead.

    -Mulligan

  • Classic Skinny

    Inspired by Roots’ recent proclamation that he was “bringing running back to the Skinny,” YHC decided to treat the Pax to some speed work around the park loop.  We started with a short warmup jog to oak alley, where we alternated between high knees and butt kicks at each lamppost and eventually made our way to the jogging path.  There, we did fartleks using the stickmen painted on the ground as markers.  For the first stretch, we jogged for two men and sprinted one, repeating until we reached the monkey bars.

    At the monkey bars, split into 4 groups:

    • Burpees x10 (timer)
    • Pull ups
    • Plank jacks
    • Russian Twists

    Rinse, repeat, then resume fartlek, but this time jog 2 / sprint 2 until arriving at the usual Mary spot near the 17th hole tee box.   We got in plank position and did Jack Webbs starting with 1 merkin /2 air presses and increased in increments of 1 merkin / 2 air presses until reaching 10 merkins / 20 air presses.  After completing this, there was some confusing mumblechatter about “more.”   It made a lot more sense after YHC finally got around to reading Friday’s backblast and learned that #JackWebb is apparently trending among Skinny Uptowners.

    Continue around the loop (jog 2 / sprint 2) until reaching the benches at the fountain.  At the benches:

    • Bulgarian split lunge (R) x15
    • Bulgarian split lunge (L) x15
    • Dips x20
    • Decline Peter Parker x20

    (all in cadence)

    Resume 2/2 fartlek and arrive at clearing near Prytania for Plankorama, which went something like this: plank, merkin x10 (in cadence), side plank right, arm under x10 (in cadence), elbow plank, side plank left, arm under x10 (in cadence), plank, elbow plank.

    We wrapped up with an Indian Run to the flag and then concluded with the count, name-o-rama, announcements (GrowRuck – June 10) , and prayer.  During the COT, RY was frantically adding folks to the Q list so make sure you check for your names.

    Thanks for the opportunity to lead.

    -Mulligan

  • The Substitute

    It was chilly out in the gloom where 16 men gathered around a flagless patch of dirt in the park.  With Roots recovering from a leg injury, YHC was asked to fill in as Q and was unable to come up with a quick enough excuse for saying no.  Before the Pax could disperse upon learning of the downgrade at Q, YHC snuck in a quick disclaimer and led the Pax over to the kickball fields for a warmup COP:

    • SSH x30
    • IW squats x20
    • Plank Jacks x20
    • Peter Parker x20

    Short jog from there to the soccer goal where we split into 4 groups:

    • Merkins x20 (timer)
    • Supermans
    • Shoulder taps
    • Pull ups

    Rinse, repeat, then head to the surprisingly well-manicured levee at the Fly for some 11s featuring burpees and jump lunges, which proved to be quite the challenging combination.

    From there, Indian run in two groups down the levee to the Fly exit ramp.  There, the Pax planked up in a line, alternating head to toe.  First man jumped over the legs of the other Pax members and got into plank position at the end of the line.  Next man did the same until the entire Pax had gone two rounds. During round two, we modified the plank into a plank walks.

    We moseyed on from there and braved the mystical Labyrinth for two and a half MOM:

    • LBC x25
    • Russian Twists x25
    • Dying Cockroach x51

    Hustle back to the VSF for the COT – count, name-o-rama with a renaming part 2, and prayer.  We kept Roots in our thoughts as we hope for a quick recovery.

    -Mulligan