F3 New Orleans

Author: Mulligan

  • Mardi Gras Penance at the Birdcage

    Six of us managed to stave off the Mardi Gras hangover for a Wednesday beatdown at the Birdcage.   After a warmup jog around the clubhouse parking lot, we circled up in oak alley for a warmup COP:

    • SSH x25
    • IW squat x20
    • Plank jack x20
    • Mountain climber x20
    • Merkins x10 (OYO)

    Mosey over to the row bars and split into three groups:

    • Inverted rows x20 (with the count)
    • Burpees
    • Shoulder taps

    Then repeat for round 2 with 15 rows instead of 20.

    Mosey back to the lampposts in oak alley for a variation on Dirty MacDeuce where the designated lap was through oak alley, down the trail to the row bars, then down the jogging path back to the lampposts.  We did a round of exercises at 4 of the lampposts followed by a lap after each round:

    • Lamp 1: Diamond merks x10, LSS x20, mountain climber x20, bear crawl to lamp 2, hard run
    • Lamp 2: Wide merks x10, squat jumps x20, cross mountain climber x20, backward bear crawl to lamp 3, hard run
    • Lamp 3: Stagger merks x10, regular squats x20, Peter Parker x20, LBC x20, booboo bear crawl to lamp 4, hard run
    • Lamp 4: Stagger merks x10, monkey humpers x20, Parker Peter x20, LBT x10, side bear crawl to next lamp, hard run back to virtual shovel flag

    This seemed reasonable on paper but was brutal in practice.  Thanks to the Pax for pushing me to get through this.  TClaps to Saban in particular for blowing past everyone on the running parts.

    Count, name-o-rama, and prayers for personal and spiritual growth during the Lenten season.

    -Mulligan

  • PIMPn’ in the Park

    Beautiful morning in the gloom as the PAX kicked things off with 10 burpees around the virtual shovel flag.   Yankee and Landing Strip conveniently showed up as we wrapped up and joined us for a brisk mosey to the monkey bars.  There, we did two rounds of PIMPS (OYO):

    • Pullups x5
    • Imperial walkers x10 (each leg)
    • Merkins x15
    • Plank jacks x20
    • Squats x25

    Another 5 burpees (10 for Yankee and Landing Strip) before lining up for an Indian Run to the area near the Hole 17 tee box.  Circle up for the World’s Slowest Burpee (all IC):

    • Low Slow Squats x 20
    • Half Burpee x15
    • Merkins x10
    • Half Burpee x10
    • Bobby Hurleys x 20

    Five more burpees then run hallelujah style to the benches at the fountain.  Grab some bench for:

    • Side step up (left) x20
    • Side step up (right) x20
    • Incline merkin x15
    • Dips x20
    • Decline Peter Parker x20

    Another 5 burpees and continue the Indian Run past the bridge for 6 MOM:

    • Flutter kicks x20
    • Dying Cockroach x25
    • Russian Twists x20
    • Real Freddie Mercs x20
    • LBCs x25

    Five burpees again and then back to flag, alternating sprints and recovery jog on the way back.

    Close it out with the count, name-o-rama, and prayer.  Thanks for letting me lead.

    -Mulligan

  • Fire Mountain

    The skies decided to open up in the middle of the night before the workout, which somehow always seems to always happen before YHC is scheduled to Q.  The flooded conditions at the AO required some audibles and detours to get through the workout, but we made it through (somewhat) unscathed.  After a quick disclaimer, we moseyed over to the 9th hole tee box for a warmup (all in cadence): SSH x25, IW x25, LSS x20, Mountain climbers x25, Merkins x10.

    We then zig-zagged through the water to the field with the soccer goal for four corners.  We did a different workout at each corner with a sprint through the mud in between:

    • Squat jumps x25
    • Lunges x20
    • Monkey humpers x15
    • Burpees x10

    Mosey from there to the Fly and circle up at the base of the Mountain:  Hello Dolly x25 (IC), hold it, 90, 45, 6 in., 45, 90, Rosalitas x25 (IC).  After a ten count, we did 11s on the two sides of the Mountain, starting with 1 wide merkin on the near side and 10 diamond merks on the far side.  We all got hit bad by fire ants during 11s.  Need to remember to avoid the Moutain next time it rains.

    Short on time, we headed back to the invisible flag for the court, name-o-rama, and prayer.

  • Down and Dirty at the Skinny

    Twelve men arrived in the gloom completely unprepared for the hazards that would await them at the Skinny.   After listening to Woop proudly explain the origin of his F3 name, the PAX took off counterclockwise down the jogging path.

    Stopping right in the middle of some stickers sharp as razor blades, we started with a quick warm-up COP:

    • SSHx30
    • IWx25
    • Plank Jacks x25
    • LSSx25

    Mosey from there to the row bars for two sets of:

    • Burpees x10
    • Rows x20
    • Lunges x30

    Captain Morgan somehow burpee’d himself right into a fresh landmine from one of our canine friends, leaving the rest of us to quickly ponder some potential new F3 names to memorialize the occasion.  Obviously inspired by the presence of “Tinkles” and “Woop” as part of today’s PAX, the naming suggestions were appropriately wholesome and sophisticated.

    From the row bars, we commenced an Indian Run and then pulled over for Wave of Merkins after about .5 miles.  We started at 1 merkin and worked our way up to 8 while holding plank in between. The PAX then continued the Indian Run all the way around the track with three more stops along the way:

    • At the benches by the fountain:
      • Dips x20
      • Side Step Up (l) x20
      • Side Step Up (r) x20
      • Incline Merkins x20
    • At the clearing behind hole 15:
      • Dying Cockroach x25
      • Hello Dolly x25
      • LBCs x25
      • Peter Parker x25
      • Flutter Kicks x25
    •  Past the pull-up bars:
      • Plank-o-rama, including 5x hip dips in cadence on each side

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

    -Mulligan

  • From the bar to the Mountain

    Fourteen men arrived to surprisingly clear conditions in the gloom.  Following a short mosey to get the blood flowing, we stopped in front of Tulane for a quick warmup COP:

    • SSHx35
    • IWx25
    • LSSx25
    • Plank jacks x25

    From there, we headed to the Loyola lawn for bear crawl relays with a partner.  One partner bear crawled to the statute and then sprinted back while the other did mountain climbers.  Rinse and repeat until everyone completed 3 bear crawls and sprints.

    Short trip from there to the Loyola corner for BLIMPS (OYO):

    • Burpees x5 (bottom)
    • Lunges x10 (top)
    • IW x15 (side)
    • Merkins x20 (bottom)
    • Plank jacks x25 (top)
    • Squats x30 (side)

    At some point between “P” and “S”, an FNG — still out from the night before – wandered up to the PAX and decided he wanted in on the beatdown.  Now up to 15, the PAX moseyed to the base of Wolfpack Mountain for an Indian Run to the top.  At the top of the mountain, we circled up for some Mary:

    • Flutter kicks x25
    • Hello Dolly x25
    • Peter Parker x25
    • Russian Twists x20
    • LBC x25
    • Dying Cockroach x20

    Slow mosey down the stairs and head to the benches:

    • Step ups (L) x 20
    • Derkins x15
    • Step ups (R) x20
    • Dips x20

    Count, name-o-rama, prayer, and special shout out to Jingle Vader for one year with F3.

    Really enjoyed leading the PAX today.  Thanks to everyone for ignoring Yankee’s forecast and making it out there.

    -Mulligan

  • Hello Lamppost

    Seven men arrived in the gloom, ready for a Monday beatdown at the Skinny.  YHC decided to skip the usual loop around the park to spend some quality time under the lampposts.  But first, let’s head over to the bandstand for warmup:

    SSH x25, Hillbillies x25, LSS x25, MC x25

    Short trip from there to lamppost alley for: burpee broad jump, bear crawl, b/w bear crawl, b/w Jameis

    Mosey OYO to row bars, stopping at each lamppost (3 total) for five sets of SSH x5 + burpee.  Don’t be alarmed by the shadowy figure (Nip/Tuck) suddenly appearing at lamppost no. 3, doing some SSH and burpees, then vanishing into the darkness.

    At the row bars, the PAX split into two groups to alternate exercises:

    • Rows x20 / plank jacks
    • Rows x15 / jump lunges

    Mosey down the rock path to the lampposts for merkincides, starting with 15 merkins and progressively working our way down to 10.  Tclaps to El Wire for leading the pack and doing an extra lap to put the rest of us to shame.

    Mosey OYO to monkey bars, stopping at each lamppost (3 total) for IW w/ squats x20.  Split into three stations:

    • Burpees x8 / pull ups / Russian twists

    Then finally back to the flag for some Mary: DC x25, HD x25, PP x25, FK x25, LBC x25

    Wrap things up with the count, name-o-rama, and prayer.

    -Mulligan

  • Thunder Mountain

    The bad weather that was expected all week finally decided to show up in full force at 5:26 a.m.  Schools were closed.  The roads were empty.  Yet five men appeared in the downpour, undeterred and ready to embrace the gloom.

    After a brief delay to avoid lightning, the PAX moseyed/waded directly to the mountain.  For the warmup COP:

    • SSH x25
    • Hillbillies x25
    • Low Slow Squats x25
    • Mountain Climbers x25
    • Plankjacks x25

    Lunge-walk up the base of the mountain and mosey to level 3.  There, the PAX did two loops OYO starting at level 3 and working our way up to level 5 (extra points for shortcuts):

    • Loop 1: After burpees x7 at level 3, run all the way down the stairs (from level 3) and back up the ramps, stopping at level 3 for burpees x7 and level 4 for merkins x14
    • Loop 2: Run all the way down the stairs (from level 4) and back up the ramps, stopping at level 3 for burpees x7, level 4 for merkins x14, and level 5 for IW w/ squats x21

    Twenty-count followed by some Mary:

    • LBC x30
    • Russian Twists x20
    • Peter Parkers x25
    • Flutter Kicks x25
    • Parker Peters x25
    • Rosalitas x25

    After a ten-count, the PAX (with the exception of one conscientious objector) did an Indian Run down the ramps and then moseyed in the rain to the benches for another COP:

    • L-side step-ups x21
    • Dips x20
    • R-side step-ups x21
    • Dips x15

    We wrapped things up with some plank-o-rama followed by the count, name-o-rama, shoutouts, and prayers for everyone affected by the storm.

    Appreciate the opportunity to lead.  Thanks to everyone for coming out despite the weather.  I truly expected to show up and then have to quickly drive home after no one showed.  Never again will I underestimate the PAX.

    -Mulligan

  • The Legend Grows

    Five men gathered around the flag in pleasantly mild conditions in the gloom.  After the disclaimer (provided without irony this time), the PAX headed to the bandstand for a warm-up COP:

    • SSH x25
    • IW x25
    • Low Slow Squats x20
    • Good Mornings x20
    • Mountain Climbers x20.

    Short mosey to lampposts for bear crawls and Jameis Winstons with burpees mixed in for good measure:

    • Burpees x5
    • Bear crawl to lamppost #1
    • Backwards bear crawl to lamppost #2
    • Burpees x5
    • Jameis Winston to lamppost #3
    • Backwards Jameis Winston to lamppost #4
    • Burpees x10

    Plank for the six and give 15 count before taking off on the traditional Monday Indian Run around the park.  First stop was at the row bars where the PAX broke into two groups:

    • PAX 1 – Rows x20; PAX 2 – Merkins
    • Flapjack
    • PAX 1 – Rows x15; PAX 2 – Plankjacks
    • Flapjack

    Continue Indian Run at a brisk pace then slow mosey to the fountain for another COP:

    • R leg step-ups x25
    • Incline merkins x20
    • Dips x30
    • Derkins x12
    • L leg step-ups x25

    Push on with the Indian Run to the lamppost (not that one) for some Mary on the cart path following another 15 count:

    • LBCs x.30
    • Hello Dolly x.25
    • Peter Parkers x25
    • Dying Cockroach x25
    • Russian Twists x20

    Finish Indian Run at final turn at Magazine St. and sprint to the flag.  Kill remaining 1+ minute holding elbow plank around the flag.

    Count, Name-O-Rama, shout outs, and prayers for a safe and fun Mardi Gras season.

    Q#2 is in the books.  Thanks to the PAX for making it out today.