F3 New Orleans

Author: Reluctant Yankee

  • 2 Dawgs and a handsome Dan (?)

    Well at least 3 dudes woke up in the gloom to start off 2016 F3 style.

    I pulled up to the AO and I saw Jingle Vader waiting in his car.  I thought to myself…well I guess we are going to do this.  48 degrees, and very rainy.  We had to get rid of the ducks taking over the area where we plant the flag.

    Mulligan kept his promise and showed up ready to roll – at 530.

    I gave the disclaimer, still brushing the firework dust off my face from a 2am landing in the sack.  I knew this 1st day of 2016 there were 2 victories, one in showing up and the other in the pain that was about to happen.

    We ran straight to the parking garage.  For our first COP.  Warm up.

    SSH x 25, Imp Walkers x 25, Monkey Humpers x 15, Lunge Jumps x 15, Peter Parkers x 15, Side Lunges x 15.

    Then we went to the stairwell and bear crawled to the 6th floor.  Future note to self – the bear crawl upstairs doesn’t hurt as bad as regular bear crawl or climbing multiple steps at the same time.

    At the 6th floor – we showed up and did some Merkins around the clock with the parking concrete stoppers.  Inclined merks x 12,(12 oclock) regular merks x 12,(3 oclock) and declined merks x 12 (6 oclock)

    From there we did BLIMPS (As many reps as possible) while one of the three ran a lap – down the stairs, and across to the other stairwell, and then back.  We did 2 laps each.   In the BLIMP section I think we each burned through 4 sets of BLIMPS.

    Then we ran down to the 4th floor.  On the fourth floor we circled up for some Mary.

    LBC x 25, Parker Peters x 20, Mountain Climbers x 20, and Hip Dips x 10 each side.

    From there we ran down to the 3rd floor.  Here we did a plank o rama.  For the plank o rama.  We planked for 5 minutes.

    Not a lot of mumble chatter –we just did our thing — reflected on how amazing we are for being out in the cold/rain.

    We mosey’d down the stairs and back to the flag.  We did a quick 3 man COT and making the ducks get away from the flag.  After the workout I took a warm shower and slipped back in to bed like none of this ever happened.  Happy New Year!

  • 12 Yats of Christmas

    Too hot and too humid for December – for Christmas Eve.  Pushing 75 degrees.

    Today on a Thursday we moved our Friday workout…so that we could get one last one in before the holiday.

    I need to figure out how to plant the shovel flag in concrete – because no one “meets” at the flag anymore.   I finally got to meet Crab Legs, we got a surprise drop in from Side Effects and Rudy summit-ed Wolfpack Mountain for the first time.   It was a nice treat to see Side Effects stretching as he waited for the PAX on my way in!

    At 530am we rolled out for a holiday downPAINment on Wolfpack Mtn.

    I decided to dismiss all of the warmup stuff and ran us right to the top of Wolfpack Mountain.

    We did a quick starter up top and wondered if the lightening was heat lightening in December.

    SSH x 25, Imp Walker x 26, LBC x 24, Good Mornings x 20 and Monkey Humpers x 15

    After that – we did a stairway journey – one lap.  (1.5)

    Then we settled in for the 12 days of Christmas.  Or in NOLA I guess it would be the 12 yats of Christmas.   January 6th is technically the 12th day of Christmas so this is kind of backwards but whatever – I just wanted something seasonal.

    1st day – burpees   (1 x 12 = 12)

    2nd day – two lunge jumps per leg (2 x 11 = 22 but really 4 x 11= 44)

    3rd day – Squat jumps (3 x 10 = 30)

    At this point we ran a lap up and down the stairwell making sure to take deep lunges on the way up (2.5)   Right before we settled in for day 4 I was stung by a bee.  i used to be allergic, know I know that as an adult I’m not allergic.  Yeah!

    4th day – Plank Jack push ups (4 x 9 = 36)

    5th day – Burpees (5 x 8 = 40)

    6th day – Merkins (6 x 7 = 42)

    7th day – Jack knifes ( 7 x 6 = 42)

    8th day – Mtn Climbers (8 x 5 = 40  both knees = 1 turn )

    9th day – Dying Cockroaches (9 x 4 = 36 – both feet = 1 turn)

    At this point we tried to survive our 3 and a half stairway lap.  (3.5)

    10th day – Hip Dips (5 each side, 10 x 3 = 30)

    11th day – Russian Twist (11 x 2 = 22)  Here Side Effects was asking for day 12 off since it is only Christmas Eve tonight!  nah!…and for the end I really wanted to give everyone a break but I would have felt like a giant wuss if we didn’t finish with what I planned.  so we did 12 burpees on day 12.

    12th day –  burpees.  I was thinking mat jumps or ski jumps as a modify but I just pushed us to finish.  That gives us 64 burpees today boys.

    That was it – it was 6:18 at that point so we did a quick mosey back to the flag.  (That makes 4 laps)

    That either ties Hawg or we beat the record.  I can’t remember.

    COT:  We prayed a prayer of Gratitude for all of our blessings.  We did the ball of man.  We all will strive to better men in every aspect of our lives but for the next two days we will be grateful and be present with our loved ones and friends.

    Thanks for a fun Q – my last of 2015!

    Tclaps to Side Effects for pushing me harder today up that stairwell

    Prayers of safety (and fun!) for Douille and his gang as they go off to Paris

    Prayers of safety for all of the PAX to have Safe Travels.

    Prayers to our sick/hurting PAX to get well soon.  Thinking of you Jingle Vader, Roots, Billboard.

    Finally Rudy, Amnesty and I enjoyed some coffeeteria at PJS on Magazine.  A coffeeteria that was inspired by Shorty who fartsacked on us!

    Merry Christmas F3 NOLA!

     

     

     

  • The Skinny Arm post

    OK- AO – The Birdcage/The Skinny #norocks

    Sure there were only 4 of us again!  But 4 dudes trying to get better.  It was by far the coldest morning of this fall.  I kept thinking that bagasse would show up with the flag – but he fartsacked on us!

    The PAX started off with a gentle Mosey then things got harder.

    First COP – SSH x 25, Hilllbilly x 25, Imperial Squats x 25, Merks x 20, Good mornings x 25

    Kind of a quiet pax – I had to remind them to count in cadence.  Finally felt warm after that COP.

    Run following the loop and stop at the Rows.  Rows x 20 while partner does burpees until Rows are done.  Then Rows x 15  while partner does burpees until Rows are done.

    Then we mosey’d following the loop at Audubon.  We stopped and visited our old friend Jack Webb.

    No rocks but our arms were still hurting!

    Some mumble chatter about these goofy air pumps until we got to 10.  Then Douille had his ah-ha moment.  Jack Webb to 10.  Gives + 50 push ups.

    Then we mosey’d to the benches at the fountain near St Charles Ave.  I offered the opportunity to the faster runners to meet at the benches.  Nip Tuck and Douille took off.

    Here we did a COP:  Step Ups left leg, step ups right leg, Dips, one leg left squats, one leg right squats and slow dips holding each position.  x 20

    Mosey to the Golf tees.  Here we got to work on our 6 minutes of Mary.

    Hello Dolly, Russian Twist, Dying Cockroach, LBC, Peter Parkers, Flutter, x 25

    Mosey a half mile.  Finish the 6MOM that we started.

    Parker Peters, Plank Jacks, Mtn Climbers x 20

    Then it was a sprint to the finish at the Flag!

    A quick prayer to better human beings – every day all day!

     

     

     

  • Veterans Day Workout

    Beautiful morning.  57 degrees when I pulled up to see the PAX around the flag and ready to go.  I was filling in for Splash whose back has been bothering him.  It seemed fine when I saw him and Griswold pounding beers at the Pelicans game (First win!) last night!

    Since it is Veteran’s Day we started with a pledge of allegiance.

    Then we mosey’d over to the Kickball field and we did a quick COP.

    IC:  SSH x 25, Mountain Climbers x 25, Slow Count Merks x 20, Slow Count Squats x 25

    Then we mosey’d over to the Rocketman field.

    We did a 4 corners workout.  First Round –  Per corner we did 30 Flutter, 30 Lunge Jumps, 30 Plank Jacks, and 30 LBCs

    Second Round – 15 of the same

    Third Round – 10 x burpees, Diamond merks, Russian Twist, Wide Merks

    The we mosey’d over to the levee for some Chevy to the Levee.  We crossed the muddy ditch to get to the Levee (in honor of Splash)!

    We did 10 burpees at the bottom, 10 Squat Jumps at the top, and 40 Flutters on the other side.   Then we did it again but reduced to 30 Flutters.

    Then we circled up for some Mary.

    In Mary we did: IC x 20 LBT, Russian Twist, Hello Dolly, Rosalita, Dying Cockroach, Peter Parkers

    Then we did one more push on the Chevy to the Levee.  10 Burpees, 10 Squat Jumps, and 40 Parker Peters

    After last push on the levee  (since Casey Jones was AWOL) we did X12 Wiley E Coyote on the train tracks.

    A gentle mosey over to the Rocketman field again.  At Rocketman field – we did The newly named Tchoupitoulas Tchoo-Tchoo.  All guys planked – the Pax Broad Jumped over legs until they get to the front – then wait in plank for the next guy to Broad Jump.  Good times.

    Then a final sprint to the FLAG.

    COT:  Prayers for our past and current soldiers.

    Not much mumble chatter today.  Just a solid workout.  Nip-Tuck got landmined by some dog on the levee.  Peck lost his Specks on the levee.  (Maybe his 3rd nickname is coming soon?) I lost my Weinke on the levee too.  Splash get better.

    Tclaps to the PAX that donated to the Movember Prostate Cancer fundraiser we are doing right now!

    Announcements:  Pancakes – Saturday after we workout!  Join us!  Hosted by Side Effects and Amnesty

     

  • Baker’s Dozen

    Pre-thang – pulled up to a bunch of dudes hanging out on the AVENUE.  No flag upon arrival until I requested one.  I saw a FNG – chilling waiting and ready to go.  Today was Forrest’s Q but he got stuck with a last minute job so I quickly filled in for him.  Lots o’ ducks blocking us from our normal spot – I had to tell them to leave so we could plant the flag!  Started to worry about a duck diarrhea redeux.  A beautiful morning at 65 degrees and cloudy.

    Thang:  An abbreviated mosey to the Tulane sign.  We did our first COP there–ALL exercises will be divisible by 12’s today.  IC except Lunge jumps –SSH x 24, Mtn Climbers x 24, Chuck Norris x 12, Lunge jumps x 24 OYO, Hillbillies or Hawgs x 24

    Mosey to WOLFPACK MTN.  Go straight up the MTN via the Stairs.

    At the top did a little PLANK O RAMA.  Left arm up, reverse plank, right arm up, regular, elbows, southern gent, regular, yankee agressor and elbows.  4 min 30 secs.

    Then we divided into groups of two.  I was #13 so I went alone with the first person to finish.  Run 1 stairwell lap.  Down a the stairs – over to the back stairs – then up those stairs, and then over to the PAX.  (1 lap).  The other partner did x 12 merks, x 24 lbcs, and x 36 squats.  Repeat that cycle until your partner returned.  We only did two laps.  Next time I Q a Friday – we are going for 4 laps!

    I was hoping for a beautiful sunrise today -but unfortunately it was overcast and cloudy.  At this point we circled up for a longer than 6 min, 6 min of mary.

    1.)  Dying Cockroach x 24   2.)  Peter Parkers x 24  3.)  Russian Twist x 24  4.) Flutter kicks x 24   5.)  Jane Fonda left x 12, 6.) Jane Fonda right x 12  7.)  Parker Peters x 24  8.)  Hello Dolly x 24

    We then mosey’d back to the Flag.  At the FLAG – we were 2 mins early so we held plank again for 120 secs.

    COT–> Prayed for the women in our lives – Mothers, Wives, Sisters and Daughters.  What can we do to be better for them?

    TCLAPS to Taylor aka Mulligan who came out in the gloom to workout.

    ANNOUNCEMENTS:

    1.)  Lets raise some cash to fight prostate cancer:  MO’VEMBER with Hawgcycle, RY and …I think Bogey!  Grow your stache or if you are chicken to let out your inner Selleck – you can donate here

    2.)  Pancakes after the workout on 11/14 with Amnesty and Side FX.  Amnesty has the Q–too.  That means pullups.

    3.) Start brainstorming a good December/Christmas CSAUP now.

    4.)  Jackson Day race via the NOTC Jan 3rd Sunday 830AM  Jackson race

     

  • 1 year convergence – Happy Anniversary F3 NOLA

    Pre-thang:  A beautiful morning and a whole bunch of people hanging out around the space where a flag would normally be.  No flags to start our workout…oh well.  I bet one shows up.  Even with race for the cure in the park we were able to take 27 PAX for an anniversary tour of City Park.  It was exciting mix of old and new guys

    Short mosey to great lawn for warmup COP:

    Plank jacks, Hillbilly’s, Mtn. Climbers, SSH x 25 In Cadence.

    Continue warmup with BLIMPS:
    Burpin Merk Jumps x 5
    Lunges x 10 each leg
    Imperial Walkers x 15
    Merkins x 20
    Peter Parkers x 25
    Squats x 30

    Mosey to museum fountain: Derkins x 15, step ups x 20, Incline Merkins x 20, step ups x 20, Dips x 20. All in cadence.

    Mosey to old golf course for 11’s — run over tee box hill and do 10 Burpees. Run back and do 1 squat. Continue until 1 Burpee and 10 squats. Plank up and wait for the six.  Shorty found us at this point – Tclaps for driving an hour from Luling to join the pax.  Now the flag was in its proper place.

    Mosey to water fountain and “line up” doing LBC’s while PAX rehydrated for a few minutes.   Lots of curious race for the cure runners at the water fountain.

    Mosey to softball field for a pushorama: Home plate/Merkins. First base/Larry Craigs. Second base/Diamond Merkins. Third base/Chuck Norris. Seven men at each base. Perform the designated exercise x 10 in cadence, then run to next base until all four exercises are done.   Lots of groans about this exercise.

    Mosey back to Great Lawn for a few minutes of Mary: LBC’s x 25, Hello Dolly x 20, Real Freddie x 15.

    Sprint back to shovel flag for COT…

    Hawgcycle led our prayer by referencing Sways awesome post about #pushingtherock

    push the rock

    Tclaps to Hawg for encouraging the guys to come out and join us

    Welcome to the F3 NOLA family to our 6 FNGS

    Tclaps to all of the F3 PAX at the Mudrun in South Carolina

    Tclaps to all of the guys who EH’d a FNG

    Tclaps to ROOTS for a solid Q

    Happy anniversary to us!  Let’s grow this thing even bigger this year.

     

  • Lucky Dogs and Disappearing Acts

    Pre – Thang:

    Arrival at Pontiff to find Shorty- ready to go –then Marlin, Lucky Dog and Hawgcyle came pulling up!  I wasn’t sure my body would be ready to go post – Spartan Race but sure enough when 530AM hit and the mosey began –all the pain left my body(kind of).  Today was a ridiculous 59 degrees and breezy.  August seems like a distant memory with this amazing weather.

    Mosey’d to the Rocks for the first Circle of Pain.  New FNG Jeff showed – mid Good mornings.

    SSH x 25, Good Mornings x 20, Imperial Walker x 25, Merks x 15, Monkey Humps x 15, Lunges x 20

    Find a date in the Rock Pile and then we had a short mosey to the Softball field.

    With Rocks – Shoulder Press x 15, Curls x 12, Squats x 15, Calf Raises x 20, Bench Press x 15, Row Press x 15  — I think I over picked on my ROCK!  Ouch!

    Then we mosey’d to the track.  At the track we settled in for my favorite F3 special – some DIRTY MacDEUCE.

    We ran a lap.  Then Peter Parkers, Slow Squats, Diamond Merks, and LBCs x 12.  Tclaps to Shorty for killing it on the laps!

    We ran lap #2.  Then Parker Peters, Regular Squats, Russian Twist, Staggered Merks x 12

    We ran lap #3.  On lap#3 Marlin was crushing it – and due to the fact that I have his daughter in my class –  I had to keep up – Jazzy taught me that lesson with the Russian Twists a few weeks ago!  Tclaps to Marlin for pushing me – when I was gonna take it easy based on the Spartan.

    After 3rd lap: While we waited for the 6, he never came.  And we waited and he still never came – Your Humble Correspondent started to PANIC!  Is there a body on the track?  Is he OK?  Then we noticed his date was missing and for the first time in F3 history – we had a FNG go missing – awol – or just straight up leave.  Well there is a first time for everything!  **Side note – I contacted the FNG who promises to return.  He left not wanting us to see him splash merlot.

    After 3rd lap:  Plank Jacks, Staggered Merks, Penguins, and Flutter Kicks x 12

    Grab your date and let’s mosey to the flag.  At the flag – Rock throws x 12 – change rocks every throw.  At this point – FNG – Lucky Dog launched his rock into dog shit.  And then proceeded to smear – dog feces on his face accidentally while hoisting his rock to his shoulder!  Oops.  I sure hope he comes back!

    COT- 5 finger prayer from Pope Francis

    Thanks for motivating me to get out of bed this AM.

    You guys ROCKED.  See what I did there.  😉

     

  • Rave at the Tulane Sign

    OK -a very cool fall morning with the promise of 90 temps this afternoon.

    8 PAX posted at the St Charles entrance to Audubon

    A quick Mosey down the avenue then we circled up for the first COP in front of the Tulane sign.

    The street light was flickering on/off – so it felt like we were doing our warm up in da’ club!

    Warm up:  SSH x 25, Imperial Walker Squats x 20, Peter Parkers x 25 Merkins with a hold x 20

    and Finally some monkey humps x 15 for Splash – who could not make it this AM

    Then we mosey’d over to Touchdown Jesus @ Loyola.

    BLIMPS   5 Burpees, 10 lunges per leg 15 Imperial Walkers 20 Merks 25 Plank Jacks 30 Squats

    Then we mosey’d over to Wolfpack Mountain.  There we lunge walked up the ramp, then ran to do 10 Merks on the flat side, and 25 LBCs on the incline side — all the way to the top.

    We lost Shorty on the way up – who was nice enough to inform us that the Student Union at Loyola is know open in the AM for F3 Moopers.  Awesome you can feel free to add us back to your Fri AM schedule.

    At the top of Wolfpack Mountain –  we circled up for 6MOM.

    LBC x 25 (that put us over 200 for the morning), Parker Peters x 20, LBTwist x 20, Mountain Climbers x 25, Flutter kicks, x 25, Olivia Newton Johns left side x 15, Olivia Newton Johns right side x 15, Penguins x 20  Finished with the Grasshopper x 10

    Then we mosey’d one level down – then in order to work in some DIPS we took to the stairs.

    At the alley of benches for our final COP we did 20 left leg step ups, 5 burpees, 20 right leg step ups, 5 burpees, and we finished with 20 DIPS.

    Final MOSEY back to the FLAG for our COT.

    Lots of announcements – see your email to keep up!

    Our closing prayer was the 5 finger prayer of Pope Francis.

    Thumb – is for the people closest to us, Index finger is for the people that point us in the right direction, the middle finger is for the leaders of our communities local and global that they may have wisdom to lead well, our ring finger is for the weak – who need our prayers the most, and finally the pinkie is for ourselves that we may have wisdom in our lives.

    I have to say after the game last night – today’s workout was so much fun!  I was ready to go this AM.

    Good luck to the guys running the Spartan.

  • Yeungling’s last Q

    Yeungling’s last Q   posted by RY from a Yeungling’s email – sorry its late!)

    1. Warmup

    Side straddle X 25 Imperial walkers X 15 Windmills X 15  Arm circles X 20 Hillbillies X 15  Peter parkers X 20

    Mosey to mass comm building

    2) elevens

    Dips bottom

    frog jumps up top

    Mosey to pull up bars

    3) rocketman

    Burpee pull ups

    Mercans

    LBC

    Squats

    Plank jacks

    4) wolf pack mountain with alternating reverse on inclines. Rocky theme.

    5) 2 minutes of Mary

    Lbtwist X 30

    Penguins rev style X 25

    Thanks for everything Yeungling!

  • Agassi’s VQ/Rocketman

    Posted by RY from an email Yeungling and Agassi

    Agassi started us over to the corner of the park for:
    Side straddle hops
    Imperial walkers
    Shoulder circles
    Little baby crunches
    Hello Dolly
    Then a mosey back to The Oak Alley for
    50 yrds Lunge/Bear Crawl
    50 yrds Grapevine/Sprint
    Hand off to Yeungling:
    1. Mosey to goal post Rocketman (Astonaut Workout) – HIIT 45/15 – 1 Round ‘mercans prisoner squats seal jacks peekaboo pullups lunges ***lots of groans from the PAX here.
    2. Mosey to JJ Audubon
      Right Leg Step up X 15 Slow Dips X 16 Left Leg Step Up X 15 Slow Dips X 16 Decline mercan X 12
    3. Mosey to grass – Mary Penguins X 20 Rosalita X 20 Putins(russian twist) X 12 Divebomber pushups X 8
    4. Plank-o-rama

    TCLAPS to Splash and Griswold.  Griswold is Splash’s first EH to come back for a second beatdown!