F3 New Orleans

Author: Reluctant Yankee

  • Pop it, push it, rock it, roll it

    Wednesday at the Birdcage I was horrified that only Bartman got the reference to Da’ Dip by Freak Nasty – a classic hit from 1996.  This epic song never hit higher than 15 on Billboard but this song made it to the playlist of every dance party and wedding based on the pre-twitter/pre-youtube world of social media.   Freak Nasty is really Carlito Thomas – who was raised here in NOLA but currently works and produces in Atlanta.

    You can watch the video in all its glory right here.  https://video.search.yahoo.com/search/video?fr=tightropetb&p=da+dip+video#id=1&vid=a571c5c0cbd5d72bb6b60f0735d34e0b&action=click

    So today was inspired by the un-informed from Wednesday.

    Started with the disclaimer…Tclaps to Tinkles who posted with 2 miles under his belt already and welcome back kotter to Jammy Fanny.

    Mosey’d over to the Tulane lawn for a quick warm-up.

    SSH x 20, IMP walker squats x 20, Mtn Climbers x 20

    Mosey’d to the Mtn – straight to the top up the stairs taking 2 steps at a time:  At the top broke out Sally Up/Flower by Moby for a Splash inspired Squat a thon.  Every time Sally Up – squat up – every time Sally down – squat down.

    Then we did a lap – down the stairs up the other set of stairs.  Taking 2 steps every step.  Instead of plank and wait – it was BLIMP and wait.

    Then we circled up for ROXANNE by the Police- Merk/Plank Jack a thon.  Every Roxanne do a merk.  Every Red Light do a plank jack.  Inspired by Maverick.

    Then we did another lap – BLIMP and wait at the top.

    Then we circled up for a quick – Leg raises x 20, Russian Twist x 20, Roaches x 20, Hip Dips x 10 left and x 10 right

    Down the stairs to FREAK NASTY alley.  Where we dip.

    At Freak Nasty alley I played Da’Dip (3 verses about 3 min).  Every time he said:

    I put my hand upon your hip
    When I dip you dip we dip
    You put your hand upon my hip
    When you dip I dip we dip
    I put my hand upon your hip
    When I dip you dip we dip

    We did 9 dips.  When he “sang” the verses we held a high dip position.  After about 3 min I noticed we were losing a few- so I decided to cut it.  Happy I got to educate these knuckleheads on the pre-bounce era of booty shakin’ hip hop.  We ended up doing about 30-40 dips.

    Circled up to the lawn right next to Freak Nasty Alley.  Here we did 15 donkey kicks right leg, 15 donkey kicks left leg, 15 fire hydrants right leg, 15 fire hydrants left leg.  Then we mini mosey’d under the parking garage.  Here we did merkin’ round the clock.  10 merks at 12 oclock, 10 merks at 300, 10 merks at 600, and 10 merks at 900.  Using the parking blocks to create a different leverage.

    Finally we mosey’d back to the FLAG.  At the Flag we did plank – 45 sec yankee agressor, 45 sec southern gentleman, and 30 sec mission impossible.

    Always a pleasure to lead.  Thanks for the opportunity.

    See you in the Gloom – RY

     

     

  • Eclipseville -with Splash

    Eclipseville -with Splash

    “Eclipseville”

    Pre-Thang
    The last time a galactic phenomenon of this magnitude spanned across the United States, planet Earth
    was on the brink of its First World War. Strange things happen when the moon gets in the way of the
    sun. Yogis amp up their sun salutations and lunar flows. Bats fly in the middle of the day. Animals get
    confused, rabid, and frisky. Odd shadows dance through tree leaves. Humans flock to a single location,
    and typically, a party ensues. Well this AM, three men from various parts of the country united for what
    you may call an F3 Sun Worshipping session in preparation for what is to come.
    Warm-Up
    How small of a world it is to meet out front of an old house that once belonged to YHC and Banjo’s
    family. Mosey down Main Street to hit the Rails for Trail pathway stopping for a Quarter Cindy Q’d by
    Banjo:
    5 Rounds OYO: 5 pull ups, 10 Merikans, 15 Single Leg Squats
    The Thang
    Continue our mosey down the trail stopping before the bridge for a brief session with Mary Q’d by YHC
    IC Box Cutters x 20
    IC Vladimir Putin’s/Russian Twists/American Hammers x 20
    Mosey across the bridge into the Justice Center playground to complete another Quarter Cindy:
    5 Rounds OYO: 5 pull ups, 10 Merikans, 15 Single Leg Squats
    Mosey through the Eclipseville festival booths, across Little River, past the blow-up Bounce Houses, and
    by the fountain. Homes Q’d the PAX through a series of IC Dips x 14, 30 second hollow hold/6 inches &
    arms above head, more IC Dips x lost count, 20 more squats for good measure, and lunges around the
    fountain. YHC shall dub this routine…”Jelly Legs.”
    Mosey back through the festival area and up the hill on Bethel Street. Now, what kind of sun
    worshipping would it be without a little skipping? After turning back down Main Street, gay skip
    frolicking with a smile on our faces definitely turned a couple of heads. Sorry, not sorry, for being happy
    to share a beat down amongst brothers. We ended where we started with the obligatory picture and
    some sweaty fellowship.
    Now, remember to where eye protection and see how frisky things get when the temperature drops 20
    degrees at 1:23pm tomorrow afternoon. #Eclipseville

  • Saturday the 13th with Yankee Doodle Daddy

    Sorry for the tardy backblast- I blew it no excuses like it was my b-day weekend, my parents were in town, exams were full swing, it was mother’s day. It is all on me – I just blew it.

    I built this Q around my Dad. I just feel so lucky to be able to get out in the gloom with my Dad. I love him and I love being with him. Yankee Doodle Daddy doesn’t like to run as much as he used to so I made every run and activity – short distances.

    We circled up on the great lawn – and did SSH x 20, Imp Walker Squats x 20, Side Lunges x 20, and Mtn Climbers x 20
    Then we ran and touched a column at the Pavillion at the other end of the great lawn and back to the Peristyle. LBCs to the waiting PAX instead of PLANK.

    First COP was Fire Hydrant x 20, Wife Pleasers x 20, Monkey Humps x 20 and Donkey Kicks x 20
    A Lap to the columns and back to the Peristyle.
    Second COP was Peter Parker x 20 , Merks x 15, Single Leg Wife Pleasers R x 20 L x 20
    Lap #3 to the columns
    Third COP was a RING OF FIRE. Bear Crawl sideways. Merk wave. Bear Crawl the other way Merk Wave. 4 different Merk waves
    Lap #4
    Fourth COP was Marching Wife Pleaser x 20, Russian Twist x 20, Parker Peter x 20, Lean forward touch the ground squats x 20 switching legs
    Lap #5
    Peoples chair on a column 60 secs, 12 Decline Merks IC, 10 All American Body Builders OYO and 30 Dips OYO.
    Lap #6
    Sixth COP was Dying Roach x 20, Squats x 20, Back Lunge Twist x 20 R/L
    Lap #7
    10 burpees
    Back to the FLAG for the COT.

    Bummed that I didn’t finish out my plan/weinke. I left to COPs on the table my goal was 50 exercises in 60 min. I was close but it didn’t happen. Rudy also noticed how this was a Yankee modified Dirty Mac style beatdown.
    Bogey sang to us but not George Michael.
    Quickdraw was burning the whiskey out his pours that AM.
    Cliffnotes lost his keys – another keyman?
    Triple Shift made Coffeeteria the funniest coffee I have ever had
    convo between CLiffnotes and TShift about race. My sides hurt after that one
    I appreciate the b-day wishes!
    Rudy I know you had a ton of mumble chatter but I have learned to ignore you when I Q now.

    Thanks for the opportunity to Q my Dad and you guys! TClaps to my OLD MAN for finishing the whole workout – no walking!
    Peace-
    RY

  • Big Papi is on Bourbon St still?

    16 PAX gathered at the Birdcage on this chilly may morning. Seaman was lamenting the fact that summer hasn’t brought the heat and oppressive humidity that is just around the corner. Nip/Tuck wandered up to the waiting PAX in a early morning daze. Made me laugh.

    Roots asked me to sub his Q for him – I Q’d the first birdcage workout – so I love to step up for this one whenever I can. Mental note that next time I am going to pass the buck to YSR or Sandbar – both are ready for their VQs.

    I made my plan for our brother from Rock Hill – Big Papi. He joined us on Monday and I wanted to give him an authentic NOLA beatdown but at 230 in the AM I got the fart sack text that Bourbon St kept our man from an AM post. He is not the first exchange student to our PAX that had good intentions of a beatdown waylaid by the urine smelly street of Bourbon with its hand grenades, jazz, neon lights, etc — nor will he be the last. We enjoyed having him on Monday – maybe we will get the chance to gloom again in the future.

    Warm up: SSH x 20, Imp Walker Squats x 20, Merks x 15, Fire Hydrant x 20
    Mosey to the Row bars.
    Do 20 rows then mosey to pull ups 10 pull ups then mosey to the tables for 30 jump squats. Complete two laps of this exercise!

    Then we lined up at the tables. Power step ups down one length of the tables, bear crawl sideways on the left, bear crawl sideways on the right and power step ups down the length again using other leg. Tclaps to Nip/Tuck for figuring out how to get both legs involved.

    After that we did TABATA with Burpees (8 rounds 20 sec on 10 off)–I got in 48 burpees total.
    Our second Tabata round was Donkey Kicks. (8 rounds 20 sec on 10 off switching legs). When we were finishing Donkey kicks I stupidly said thing of me later when you ass hurts. That prompted a bunch or mumblechatter – none to be repeated here. use your imagination.

    I had two other planned TABATA rounds but time was running out.
    So we circled up for Mary. For Mary we did Hip Dips x 12 R and L, Dead Bugs x 30 (Rotate r/l) not Dying Roaches, Russian Twist x 15, and we finished with some plank walk x 20.

    We closed our circle with a shout out to G-spot who is having baby number 2 today. We also had a moment of silence to our F3 brother Papa Smurf.
    Thanks for the opportunity to lead and to push the PAX.

  • Shorty still upset no one brought their ruck on Wed

    15 PAX posted…well 14. I guess Douille had some business to attend to in the first circle or maybe he got up this AM so that he could do 20 SSH and that was enough. Or maybe once he saw that Shorty was a no-show he decided a spontaneous beatdown by RY wasn’t worth sticking around for?

    Walking up to the PAX waiting in front of the park – I suspected that Shorty might Fartsack. Not because that has possibly happened before but mostly because I forgot my ruck on Wed. So it was possibly a revenge fartsack? Can we have one of those.

    I took the Q- because lets not waste time.
    COP 1 in front of Tulane.
    SSH, Imp Walker Squats, Mtn Climbers, Smurf Jacks, and Monkey Humpers
    x 20
    10 All American Body Builders OYO not burpees

    Then we mosey’d to Wolfpack Mtn. We ran to the TOP do each stage of a BLIMPS on the way up at each side of the garage. 5 burpees on level 1 south, 10 lunges on level 2 north, 15 imp walkers level 2 south ,etc until we got to the top. Started over after squats. Instead of plank and wait we did BLIMPS until the 6 arrived.

    At the TOP – we did 10 min of Mary.
    LBC, Peter Parkers, LBT, Parker Peters, Crab Toe Touch, Pickle Pounders, Russian Twists, and Merks x 20

    Mosey down the stairs – at the benches, dips, decline merks, power up left, power up right. Circled up in the quad and we did 20 lunge jumps, and 10 merks and 20 lunge jumps. Sprinted to the virtual flag.

    I have a great weinke for this AO in mind but I need more warning to pull it off – NEXT TIME!

    It was a pleasure to lead.

    RY

  • Buckle Bunny is here

    OK so Rev It had the Q but I was pretty sure he had no idea that Douille put him on the list so I put a Weinke together just in case.

    Posted at the Virtual Flag – with 12 men and a FNG.

    Beautiful morning. A truly GLOOMY GLOOM.

    We started with a quick mosey to the first light pole on the track.
    At the first light pole we did:
    SSH x 20, Imp Walkers x 20, Smurf jacks x 20, Imp Walker squats x 20
    **I modified here because of the sheer number of ducks in the area.

    We mosey’d over to the row bars. In order to honor Rev Its no burpees on Monday rule – we didn’t do any burpees. Eventhough Seaman tried to whine that the All American Body Builders were burpees!
    4 groups: Shoulder Taps, Rows, Monkey Humpers – for the ladies walking in the park, and ALL AMERICAN BODY BUILDERS not burpees. The body builders help the count. (10)

    Then we indian run’d to the light across from the bridge.
    At the bridge we visited our buddy JACK WEBB to ten.

    Then we sprinted to the benches. At the benches: Step Ups, Bulgarian Splits, and Dips x 20

    Then we Hallelujah run’d to the golf course for a quick burst of Mary.
    Peter Parkers, Russian Twists, LBCs, Dying Roaches, and LBTs.

    Then long mosey’d to monkey bars. At the monkey bars we waited for the 6 in plank and then we did 5-10 pull ups 2 at a time.

    Sprint to the FLAG.

    COT: Prayed to be better today then we were yesterday. Welcome to Buckle Bunny! Seaman came through with a half mean, half funny name for our new guy Tyler from B’ham.

  • El Wire’s Revenge Q

    A chilly Feb pre-Mardi Gras AM. With 13 PAX circled up and waiting for the joy that El Wire would bring us.

    We started with a long MOSEY to the soccer field in front of the ZOO.
    About halfway there – Nip/Tuck had to bail bc he wasn’t feeling well. Tclaps for the early wake up – Hope you get well!

    Circled up for the warm up: A Jack O Rama
    25 SSH, 25 smurf jacks, 25 plank Jacks, and 25 Seal jacks, 20 merks, and sealed with 10 burpees

    Then we had a medium mosey over to the LEVEE for 8’s.
    We did V-ups at the bottom and burpees at the top.

    Then we did a LONG mosey to the highest point in NOLA. The Hill on the Levee. At the HILL El Wire got his revenge for us picking on him about the HUMAN Centipede. I keep waiting for that to return.
    So we 5 merks bear crawl up the levee, bear crawl down the levee, 20 shoulder taps on the other side, then we bear crawl backwards up the levee and down the levee still backwards. Rinse and repeat 3 times.

    Then we did a medium mosey to exit to the FLY. Here we did 25 shoulder taps on the tracks for some Wiley Coyote. Some mumblechatter about the appearance of coyotes on the levee lately.
    Then we had the long mosey to the flag.

    A really nice COT reflection with El Wire reminding us to appreciate the people who support us in life and in our jobs.

    This BB posted by RY until he can offer a bbschool next Q by Wire.

  • G-Spot’s Monday AM special

    14 Pax for G-Spot’s spontaneous Q. He realized at 525AM that he was the Q. Thanks Douille.

    We had a long mosey to the Levee and the Fly.
    We did 11’s. Burpees at the top, Squats at the bottom.

    Moseyed to the birdwatcher. We all wondered if El Wire and GSpot had conspired to make the Human Centipede happen again in front of the ladies but we were spared the humiliation.

    We partnered up. 1 did a lap around the neutral ground. The other did an exercise under the gaze of John James Audubon.
    Rd 1: Box Jumps (Don’t pull a Bongo)
    Rd 2: Dips aka Freak Nasty
    Rd 3: Inclined Merks

    Then we moseyed over the big field.
    We circled up and did a quick ab workout to 10. All 14 guys.
    Gspot – 10 imp walkers (First Q’d exercise in cadence)
    Seaman – Imp walker squats
    Saban – Parker Peters
    RY – Peter Parkers
    Harm – Big Boy Situps
    Nip Tuck – Mtn Climbers
    Bartman – Siberian Twists
    El Wire – Freddie Mecury
    Landing Strip – Mission impossible
    86- Shoulder Taps
    Roots – Plank walk
    Brown Bag – Smurf Jacks
    Mulligan – Dying Roach
    Quick Draw – Crazy Shawn T lateral bear crawl with a jump (and growl)
    ** The ladies had to love that one

    Back the flag with 5 min to spare so we went to Oak Alley.
    IN the ALLLEY we…
    backwards run to a light, then turn and sprint to finish. We changed light posts each time — we ran the alley 4 times.
    Back to the flag COT.
    Excellent prayer by G-spot to get the week started and to be thinking of others and how can we make their life better.

  • Saturday…in the park

    Another Saturday in the park. 18 PAX posted for a beatdown and I was determined to minimize the mumblechatter and get to work with quick transitions.

    Disclaimer than we moseyed to the Great Lawn.
    No time for chatter – straight into SSH x 20, IMp Walker Squats x 20, Cross Fit Merks x 20, Mtn Climbers x 20, Lateral Lunges x 20, Hillbillies x 20…For Hawg.

    Then long mosey to the Track.

    I like to make the guys to the Dirty MacDeuce. Its my jam. I also think it is a good workout – so I try to remind everyone that the Deuce is always an option.

    Round 1: Crab Toe Touch, Staggered Merks, Peter Parkers, Slow Squat
    Lap
    Round 2: Crab Toe Touch, Staggered Merks, Parker Peters, Squat Jumps,
    Lap
    Round 3: Crab Toe Touch, Shoulder Taps, Plank Jacks, Reg Squats
    Lap
    Round 4: Crab Toe Touch, Punch Merks (guys from Metairie whined about who punches like that – classic Metairie), Plank Walk, Monkey Humps
    Lap

    Finish that Final Lap and run over to the Football Field.

    We had time for some Tyson. Run to the 50 yrd line and do an exercise, then the goal line, then back to the 50, then finish at the goal line where we started. That gives us 4 stations.

    Rd 1: 15 Dying Roaches, each leg is 1. 30 per station for a total of 120 (Line jumps to wait for the 6)
    Rd 2: I stupidly gave control to Bogey who did 20 Monkey Humps in cadence for a total of 40 Humps per station. 160. (LBCs to wait for the 6)
    Rd 3: I gave control to Mulligan who gave us 15 Mtn Climbers per station for a total of 60.

    We ran out of time here and started our way back to the FLAG.

    Thanks for giving me the privilege of leading. Thanks for getting me out of the sack on this fine Saturday AM.

  • Who or what are you taking for granted?

    I signed up Reverend for this Q a few weeks back but I never checked in with him about it – so as punishment for my failed forced Q – I covered the Q.

    Today as I walked up the flag was there -thanks whoever brought it. Douille was there in long sleeves – it is 75 degrees but he is still adjusting after his Disabled List run. I was surprised to see Hawg – I guess he was hoping for Reverend’s Q. Word on the street Reverend brings tons on non-traditional exercises – sorry Hawg.
    Also Whoop! was in the house. Welcome back Kotter. 14 PAX in a humid, foggy gloom.

    I brought James’s speaker for some Tabata but first things first. Disclaimer. Then a short mosey to Oak Alley for a COP warmup.
    SSH x 20, Hillbillies in honor of Hawg x 25, Plank Jacks x 20, Peter Parkers x 20, and finished with Squat arm circles front x 12 back x 12

    Then a short mosey to the over-hangy thing. or as Roots calls it a Shelter.

    Here we did our first “real” timed event.
    30 secs of Lateral Jump Burpees, 10 sec recover 30 sec of Lateral Bear Crawl. We did 4 rounds of this.

    Then mosey for .33 miles.

    Next we did traditional Tabata. Sumo Squat Jump 8 rounds 20 secs on 10 sec recovery. Then we did Staggered Merks 8 rounds 20 secs on 10 sec recovery. Seaman was excited about the Sumo Squats – he has been asking to round out his glutius maximus.

    Then we ran a lap to the golf course side. . 25 miles.

    Back for some more traditional TABATA. Here we did 8 rounds 20 Sec on 10 sec recover of Broad Jump Burpees and then we finished TABATA with Walking Plank.

    Then we mosey’d to the FLAG. We arrived at 613 so we did 20 Russian Twists to get us to the 615 mark.

    COT: A prayer for my mother who had a mini-stroke 2 weeks ago. I asked us to be aware of the people we take for granted and remind ourselves to appreciate them NOW. Watching my father care for my mother was eye opening and made me reflect on who we care for and how we care for them. Love your loved ones with real deliberateness this week. (and always but we always slide back into the routine don’t we…)