F3 New Orleans

Author: Reluctant Yankee

  • Resolution post #1 Monday is Funday

    After a very rainy weekend it was nice to get back out in the gloom and work on my commitment to post 202 times this year. A very gloomy – gloom!
    7 PAX post which is a solid showing compared to last Monday. It was nice to have Mulligan back in the PAX and Tclaps to Brown Bag who has been posting regularly lately.

    Warmup – NO mosey just a quick COP – SSH x 25, Hillbillies x 25, and Shorty 4 position squat arm circles/claps x 10 each.

    Then a long run to the fountain. Half the park. Almost a mile. If you got to the fountain first you had to start a BLIMPS and wait for the 6.

    At the fountain we did Incline Merks, Bulgarian Split lunge L, Dips, Bulgarian split lunge R, Decline Merks, Power Step Up Right, and Power Step Up Left. I missed 5 on the left leg so I saved them for later.

    Then we walked back to track. At the track we half the loop back to the Flag – we passed the FLag and stopped at the Pavilion. At the Pavilion it was a gassy 6MOM.

    6MOM – we did Peter Parker x 20, LBC x 20, Parker Peter x 20, LBT x 20, Cross Fit Merks x 15, Dying Roach x 20, Shoulder Taps x 20, Russian Twist x 20, Plank Walk x 10, and Flutter Kicks x 20

    We finished off with one BLIMPS just to make sure that everyone got in a daily dose of burpees.

    Always a pleasure to Q. That was my first post out of 202 this year. 1/202. Seaman had a nice suggestion such as instead of a posting resolution. An EH resolution or a commitment to Q resolution. Let that marinate and come up with some suggestions.

    Peace-
    RY

  • The return of the Quick Draw

    Unlike the intro to Jingle’s BB. No one showed up I pulled up to a very gloomy, foggy AO at 525 with one PAX waiting. That was Quick Draw. Chilling and stretching. As 530 approached we realized we were the only 2 to post the day after Christmas.
    Its funny because it has been a few weeks since Quick Draw’s last post and the guys that were asking about him – were home asleep in their beds by QD and YHC got our loop in the Skinny.

    So off we mosey’d to the pullups. At the pullups we did X 15 SSH, IMP Walkers, Peter Parkers and Pullups.

    Then we mosey’d to the golf course station and there we did FAT BOY YOGA led by Quick Draw. Some downward dog, some child pose, but the gaps were filled with Peter Parker push ups and Should Tap push ups. The killer part of this COP was plank to squat and then walking to back down to squat. Need to incorporate that in my next workout.

    Then we mosey’d to the fountain. At the fountain we did x15 derkins, incl-erkins, bulgarian split lunge, and finished off with some dips.

    Then we had a long mosey to the row bars. At the row bars we did x 15 rows, incline merks, squats and parker peters.

    We mosey’d to the flag for a 615AM finish!

    Thanks Quick Draw for not leaving me out in the gloom alone! I appreciate the push.

  • Dodging extras and cars and extra’s car

    13 PAX for a beatdown. We had a #suddenchange with the Q. I signed someone up but I forgot to remind them so my error – so I Q’d.

    We started off with a Tinkles special- F3 St Charles BLIMPS Charge.
    A letter of the BLIMPS at each intersection all the way to TD Jesus.

    We mosey’d to Wolfpack Mtn. Passed through a crowd of extras. We did a lunge walk up the first ramp. Then we dodged cars and extras all the way to the top of Wolfpack Mtn. On the way up we did 10 Merks and 10 Pickle Pounders.

    At the top we did a quick COP. Side lunge x 20, Crab Toe Touch x 20, Side Crunch-Left x 20, Side Crunch-Right x 20

    Then we mosey’d down the stairs through the extras again. We went to Wolfpack Hill. Ran up the ramps to the top. At the top we did the exercises Roots left on the columns in chalk. One group did Russian Twists – 1st lap and LBCs 2nd lap. The other group ran down a flight of stairs and then up the ramp backwards.

    At that point we mosey’d back to the flag for the COT. In the COT I used my 7 yr olds advent calendar which reminded us to include those who are lonely or who might need someone to talk to this holiday.

    It is always a pleasure to Q.
    RY

  • Ring of Fire in the Labyrinth

    14 PAX posted for a loop around the park in the 40 degree gloom. The coldest day yet post-summer.
    I was glad to see Walleye uptown again and of course a visit from Splash who has been busy as hell lately. Glad he is back! Also Liberace posted for his first time without the guys who Eh’d him. Nice!

    Disclaimer.
    Then we took off for the field across from the zoo.
    SSH x 20, IWsquats x 20, Mtn Climbers x 20 and Side Lungees x 20
    Then we mosey’d through the movie set and up the levee to the FLY beach – across from the river.
    We lined up facing the river –>
    Here we did Peter Parkers x 20, Plank Walk x 20, Monkey Humpers x 20, and Merks x 20
    Then we ran to the HILL. At the HILL we did 5 burpees on one side and 20 pickle pounders on the other side. Rinse and Repeat for 10 Minutes.
    Long Indian Run to the edge of the FLY.
    At the top of the levee – full run to the labyrinth.
    At the labyrinth we settled in for some MARY.
    LBCs x 20, Dying Cockroach x 20, Russian Twist x 20, V-Ups x 20, Y,T and Ws x 20, Superman to Bow. Then we ended her with some Ring of Fire. Bear Crawl left/right/center and back. Merkin wave x 5

    Then we sprinted to the FLAG. We closed with the COT.
    Prayed to be better men.

  • VQ with my ROLEX on

    Wednesday 11/09/2016 at the Birdcage. 0530 on the Rolex. There was a brief disclaimer and something about being nervous by the VQ. There was mumble chatter concerning the watch. Some more mumble chatter regarding election results, late night, be tired etc.

    There was a brief mosey to the soccer field in front of the zoo for a warm up.

    SSH X 20 IC
    IW X 20 IC
    Markings X20 IC
    20 Squats IC

    The breathless Q led the mosey to the pull up bars. We divided into three groups, 3, 3, and 4

    Three stations
    Group 1 20 pull UPS, they called the count
    Group 2 Lunges
    Group 3 Plank walk

    Each group made each station twice.

    The supportive PAX then moseyed to the light posts for LIMPS (OYO)
    Mosey to the first light and back 20 Lunges L
    second light and back 20 IW I
    third light and back 20 Merkins M
    fourth light and back Plank walk to squat X 20 P
    wooden posts and back 20 Squats S

    There was a 20 count and then a mosey to the birdcage for Mary. The memory of YHC is unclear on the order of the Mary due to exhaustion, but it went something like this.

    OYO 20 low plank hip ups, right side
    Fat Boy yoga- plank/child’s pose/downward dog
    OYO 20 low plank hip ups, left side
    OYO 20 Hello Dolly
    and the finish, 10 Terkins!

    Terkin- a horrible Merkin variation discovered by Watching Shaun T videos. It is a Merkin where you alternate bringing a knee to the same side elbow as you go down. Yankee said they would be seen again.

    Mosey to the flag for counterama and namorama. Ball of man, the Sky Q was asked to give Mr Trump wisdom and mercy. Thanks were given for having a group of men who wish to be better, better fathers, better husbands, and better brothers.

    VQ done

    Quick Draw OUT

  • The non-Ruckers and a Maverick who posted for 30 secs

    Tclaps to all of our Vets.
    Tclaps to our Ruckers. Due to the missing Ruckers I assumed we would be a small crew. Once the cars started rolling in – I was pleasantly surprised.

    A rare cool morning (59 degrees) by NOLA standards.

    Rudy showed up with the FLAG – so we planted and then disclaimer – and then we mosey’d over the “Great” Lawn. Lawn was looking a little rough when we got there.

    1st Circle – SSH x 25, IW Squats x 25, Mtn Climbers x 25, Short mosey over to columns.
    People’s Chair. PC with right leg and 10 arm lifts. (A Wapner – as in the Judge from People’s COurt?) Then PC with a left leg and 10 arm lifts. Then we did this 3 more times.

    Mr Awesome joined us during the legbreakers.

    LOOOOOOOOOOOOOONG mosey to the Track. At the track we lined up on the Football field for Burpee suicides. 5 burpees at the 10, 4 burpees at the 20, 3 at 30, 2 at 40, and 1 at 50. Rudy needed a lot of personal instruction here.

    Then a short mosey over the Track. NOTC was out there preparing for the Corporate Cup. We did a modified dirty MacDeuce – the Sweet 16.

    ALL exercises to 16.
    COP – Crab Toe Touch, Mat Jumps, Lateral lunge, Slow Squat
    Run a Lap. Finish last 250 backwards run

    COP – Crab Toe Touch, Surfer jumps, Merks, Dying Roach
    Run a Lap. Finish last 250 with a side shuffle.

    COP – Crab Toe Touch, Wide Merks, Side Crunch Left, Side Crunch Right. At this point we were offered a Yoga instructor courtesy of State Farm and the NOTC. I thought about calling her in just to see what would happen. But we passed although there was a bunch of mumblechatter about please let us have the yoga instructor. She definitely was a more attractive option that YHC.
    Run a Lap. Finish last 250 with a side shuffle facing the other direction.

    COP – Crab toe touch, Pylo Push Ups, Peter Parkers, V-Ups.
    Final Lap. Run backwards last 250.

    After the track we mosey’d back to the football field. We did burpee suicides again. This time adding 10 Peter Parkers at each 10 yard line and burpees every time you returned to the goal line.

    We had 6 minutes to get back to the FLAG. Hustled home and passed by the FIA launch at the Great Lawn in City Park.
    We were hoping to see our RUCKERS finish but they were in front of the museum. Ran into Maverick as we approached the FLAG. He couldn’t find us.

    Good AM workout – Thanks for the opportunity to Q.

    Reluctant Yankee

  • Monday Ring of Fire with PIMPS

    Lots of VQs lately and this was supposed to be someone’s vq but they audibled last minute to postpone until a later date -so I took the Q. Douille’s Friday beatdown was still a source of anxiety and pain among the PAX. Unfortunately I stayed out too late and had to smart sack last week. 12 PAX for a stroll in the park.

    Started with the disclaimer. Then off to honor the Skinny with a Monday AM lap.
    First stop was the PIMP station.
    There was a lone guy working there so we circled up for a quick COP.
    SSH x 25, Mtn Climbers x 25, Imperial Walkers x 25, and Monkey Humps x 25

    Then we hit the PIMPS station.
    5 Pullups, 10 Imp Walks, 15 Merks, 20 Plank jacks, 25 Squats

    Then back to the track for an indian run.

    We ran to the CIRCLE field past the green where we normally do MARY.
    He we did a ring of fire. We incorporated a bear crawl and a merkin wave– up to 5 merks but a long plank.

    Back to the track for a sprint to the Fountain. Gspot, Wire, Saban reverend and Revit hit this with some serious speed
    At the fountain we did inclined merks x 20, declined shoulder taps x 20, 20 right leg power step ups, 20 left leg power step ups, and 20 dips.

    Then back to the track for another indian run.

    Pulled over to get a quick round of Mary in. Not quite 6 min.
    Peter Parker x 20, Parker Peter x 20, LBC x 20, LBT x 20 , Dying Cockroach x 20

    Back to the track. Jog 2 of the running men icons and then sprint one to the row bars.

    At the row bars. 20 rows was the count. Burpees and Side lunges for the PAX to make 3 stations.

    After the rows… we continued the running man sprint/ jog back to the virtual flag.

    We got back to flag at 612 so we did a quick plank o rama.
    Yankee agressor 30 secs, Southern gent 30 secs, regular 60 secs , 20 secs mission impossible

    Thanks for letting me lead. Prayers for wisdom – that our leaders make wise choices.

  • Orion’s Belt at Wolfpack Mtn

    14 Pax for our best weather of the year!

    I knew we would be star-gazing with the Orionid meteor shower this AM. The full moon and lights at the top of Wolfpack MTN didn’t help us.

    We took a quick run across the street for a COP in front of Tulane.
    SSH x 20, Imp Walker Squats x 20, Mtn Climbers x 25, Plank Walks x 20

    Mosey’d to the base of Wolfpack Mtn then up the stairs taking 2 or 3 stairs at a time. Once we got to the top we laid on our backs for Mary while it was still dark enough to enjoy the Meteor show. The full moon was a little too bright as were the parking lights at the top of Wolfpack Mtn.

    Mary: LBC x 20, **we got our first shooting star in the first set! LBT x 20, Dying Cockroach x 20, Wife Pleasers with one leg x 20, Russian Twists x 20

    Then we set up for a few one story laps. Separate with partners.
    Lap 1
    Partner 1: Down the stairs one floor – backwards run up the ramp, sprint to PAX
    Partner 2: Nolan Ryan Pushups (then switch)
    Lap 2
    P1: backwards lunge up the ramp, sprint to PAX
    P2: side lunge
    Lap 3
    p1: bear crawl up the ramp
    p2: shoulder taps
    Lap 4
    p1: Full sprint up ramp
    p2: peter parkers

    Then we COP’d for a few more chances to see Orionid Meteor shower
    Hello dolly x 20, Scissor dolly x 20, Side crunch x 20/right, Side crunch x 20/left

    Then downstairs to the bench alley.
    Here we did Dips x 20, Power Ups x 20 right, Power Ups x 20 left

    Then we mosey’d back to the flag for the COT.
    Tclaps to Liberace who splashed merlot last workout but was back and ready to get to work on Friday.

    Great weather – sorry we only got one meteor sighting but tclaps to Gspot for confirming my spotting!

  • Chevy to the Levee – Watch out for the wood?

    Humidity was nasty again today after a few days of cooler air.

    Today was going to be Quick Draw’s Vq BUT he asked for a few more weeks delay – eventhough he posted this AM.

    We started with a mosey to the soccer field on the way to the levee. Here we did our first COP.
    SSH x 20, Monkey Humps x 20, Imperial Walker Squats x 20, and Side Lunge Slides x 20 (this was new and a tricky cadence but I liked the exercise)

    Then we mosey’d to the levee. At the levee we did 20 peter parkers on the river side then ran back to the bike path and did 19 peters, then 18 – down to 12.
    At 12 we did a plank and wait.
    From 12 down we did plank walk for 11,10,9,etc down to one.

    After we finished that levee work we circled up for a COP.
    LBCs x 25, LBTs x 25, Side Crunch x 20 both left and right, Russian Twist x 20, Iron Cross x 20, Crazy Legs x 20, and Wife Pleasers x 20

    We made a big circle for a modified Ring of Fire. 6 rounds of merkins. We crawled to the middle, the left and the right. The whole time there was concern about doggie landmines. We all survived with no casualties.

    After the Mary session and mini-ring of fire we started to run back to the flag. At the train tracks we straddled the tracks for 10 wiley coyotes ON YOUR OWN. On the way back to the SF we ran into a truck that had a decapitation friendly board hanging off the back of its bed. We all escaped with our heads.

    At the COT we prayed for the lack of leadership on the national level. Thanks for getting me out in the gloom!
    Peace-
    RY

  • So long, useLES: A Mad Hatter farewell lap

    15 PAX posted this AM for a muggy, humid NON-FALL feeling lap around the Skinny. (We did we let Hawg name this workout?)
    Our guy Beatles or is it Beetles? from F3 Atlanta joined us for a Monday AM lap. This is 2nd post in NOLA. Tclaps.

    I was upfront with the PAX that we were going to complete a lap around the park. YHC was tired and sore from an 8.5 mile run on Sunday but I knew we needed to attack the park and get a lap in so that my legs would adjust.

    We ran at our own pace 1/4 mile to the first row station. At this station we did 13 burpees in honor of Les Miles. There were 4 stations: Burpees, Rows, Merks and LBCs. The number 13 would make several appearances this AM. QuickDraw decided to modify and was gone pecan into the gloom.

    Then we ran at our own pace to the bridge about another 1/2 mile for a circle of pain. At the circle we did crazy legs x 13, Peter Parkers x 18, Crab toe touches x 13, and Parker Peters x 18. The number was 18 was important because that is the number that cost Les Miles his job.

    Then we did an indian run to the fountain. At the benches at the fountain we Dips x 21 , Inclined Merks x 18 and Declined Merks x 13.

    From the fountain we did a 1/4 mile hands over your head run to the water fountain and the golf green.
    At the green we did LBTs x 18. Then we did Y, W and T x 13. Then we did some Superman to Bow.

    Then we ran as fast of a pace as possible to the Pullups/Monkey Bars.
    We picked up Quickdraw on the way.
    The stations were Burpees x 13, then Pullups AMRAP, Squats AMRAP and Staggered Merks AMRAP.

    Our final push we used the painted running men on the track. We sprinted one and jogged one all the way to the shovel flag.

    We finished with a Circle of Trust. Keep working hard in the gloom! It is always a pleasure to lead.