F3 New Orleans

Author: Roots

  • Bear-pees on the Mountain

    Pre- Thang: The breezy 50 degree gloom brought out 16 pax ready for a post Mardi Gras beatdown at WPM. At 05:30 after the disclaimer we went to work.

    Mosey out and around to TU front lawn for warm up COP: Forward Arm Circles Standing on Left Foot and Forward Arm Circles Standing on Right Foot x 20, Hillbillies, Peter Parkers, and Mtn. Climbers x 25. All IC

    Mosey to the base of WPM and split into two groups for an Indian Run to the sixth level. Plank for the six. After an introduction by Tool last Saturday, YHC decided to bring Bear-pees to the mountain. We made our way up the last incline and onto the flat w/ a 4 count Bear Crawl followed by a Burpee. Each rep we increased the Bear Crawl by 4 and the Burpee by 1 up to a 40 count Bear Crawl and 10 Burpees. No mumblechatter at all. I’m sure it was a real crowd pleaser… Thanks Tool! There’s already been a hint we might see it again next week.

    At the top we Paused for Six Minutes of Mary: Russian Twist, Dolly, LBC, Flutter Kick, Real Freddie x 25 IC. Mosey down the ramps and plank up at bike rack, then over to DC Quad benches for a quick dip stop x 25. Back to the flag where we sealed the deal (a la Tool) w/ 10 final Burpees.

    COT w/ Shout out by YHC.

    T-Claps to Jadeveon for bringing 2 FNG’s
    T-Claps to the pax for a solid work out.
    Come run the St. Patrick’s Classic 2 Miler next Sunday http://www.ccc10k.com/st-patricks-day-classic

    Good Times!
    Roots

  • Almost Famous…

    Pre-Thang: Unbeknownst to the pax that showed up 19 strong, YHC got the word Thursday evening that our roving reporter would not be posting with us in the gloom, so the spectacular beat down planned was put on the shelf and we did this instead…

    The Thang: Mosey over and around to the Tulane lawn for a short warm up cop: SSH, Mtn. Climbers, Plank Jacks x 25 IC. Mosey to the Loyola corner: 10 Burpees at the bottom, 20 LBC’s at the top, 30 Squats on the side. Plank at the bottom and repeat. Mosey to the Danna Center quad benches for a decline plank to wait for the six. On to the Mtn.

    Run OYO to the top w/ stops on the church side for Merkins at each level. 10, 15, 20, 25, 30, 35 and plank for the six. This was where we saw World Peas in the middle of a solo workout. He joined us for the remainder to make us 20 strong.

    Mary at the top: Russian Twist, Hello Dolly, Dying Cockroach, Real Freddie, Flutter Kick x 25 and LBC x 52. Stairs to the bottom and a slow mosey to the benches at the flag area.

    Dips x 25, RLSU x 15, Derkins x 10, LLSU x 15. and CUT!

    COT w/ Shout out by YHC.

    T-Claps to the PAX for banging out a total of 155 Merkins along the way. Sorry it wasn’t recorded for posterity.
    T-Claps to Shorty and Cowbell for knocking out 300!

    Good Times!
    Roots

  • Twice the Fun

    Pre Thang: Eleven Pax showed up eager for the mountain, so after a quick disclaimer YHC obliged.

    The Thang: Short mosey across the avenue and straight to WPM with a brief stop at the bike rack for 50 SSH IC, then over to the base of the first ramp. On the way up–BLIMPS with the usual exercises at each level on the church side. Burpees x 5, Lunges x 10, Imp. Walkers x 15, Merkins x 20, Plank Jacks x 25 and Squats x 30 at the top. Plank and wait for the six.

    Circle up for Mary: R. Twist x 25, LBC x 50, Hello Dolly x 25 all in cadence. Recover to your feet. Arm Circles standing on your left foot x 20 IC. Arm Circles standing on your right foot x 20 IC.

    BLIMPS again for the descent–modified w/ a stop on the university side for 25 LBC’s at each level, inspired by RY on the way up. T-Claps! Plank and wait at the bike rack.

    Mosey over to one of YHC’s favorite areas. The benches… Derkins x 15, LLSU x 20, Irkens x 15, RLSU x 20, Dips x 25 all in cadence.

    Mosey back to the flag for a four minute plank-o-rama.

    COT w/shout out by YHC.

    Special intentions to keep in our prayers: Saban’s dad, who is in hospice. Tinkles friend, who is recovering from a near fatal 4 wheeler accident. Reluctant Yankees mom, who is undergoing open heart surgery next week.

    T-Claps to the Pax for pushing hard on another nasty humid morning.

    Good Times!

    Roots

  • Burpin’ at the Bollards

    Pre-Thang: Nine pax showed up at the Birdcage ready to take on a muggy 60 degree NOLA winter morning. After the disclaimer we hit the road.

    The Thang: Mosey out and around the golf club house to the bandstand lawn for a warmup COP: Plank Jacks, Peter Parker, Mtn. Climber, Parker Peter, Hillbilly, SSH x 25 all IC.

    Short mosey to the bollards at oak alley. Partner up. Partner A does the designated exercise AMRAP, while partner B runs the loop down the alley, left toward St. Charles and back around on the shell road (approx. .35 miles).

    Round 1 = Burpees
    Round 2 = LBC’s
    Round 3 = Squats
    Round 4 = Merkins

    Short mosey back to warm up area for 6 Minutes of Mary: Plank Walk, R-Twist, Real Freddie, Dolly, Flutter Kicks, Dying Cockroach x 20 all IC.

    Sprint back to flag for COT w/shoutout by YHC.

    T-Claps to the pax for toughing it out on a nasty morning. Although we didn’t seem to get very far from the flag at any point, we covered 2.05 miles.

    Good Times!
    Roots

  • Nevermind The Cantore’s

    Pre Thang: Despite the warnings from all the weather gurus on the tube, 13 NOLA men decided to show up at the mountain to get better. After a brief disclaimer we were off into the 50 degree gloom with barely a mist…

    The Thang: Mosey up St. Charles and back around to the WPM bike rack for a quick warm up: Hillbillies, Plank Jacks, Low Slow Squats and Mtn. Climbers x 25 IC.

    Short mosey to the first incline and form two lines for an Indian Run to the top. Plank and wait for the six.

    At this point YHC modified the planned 6 MOM in light of all the standing water. We banged out 10 Merkins IC at the church side, then moseyed to the university side for 20 decline LBC’s IC. Moseyed down the ramp for another set of 10 Merkins IC, then into the garage for Mary: Russian Twist, Dolly, Dying Cockroach, Flutter Kicks, Real Freddie x 20 IC.

    For the descent we stopped at each end on each level for 10 Merkins(church side) and 20 LBC’s(university side) OYO. Plank and wait at the bike rack.

    Mosey back to St. Charles and around to the side of Gibson hall at the benches: Dips x 20, Arm Circles standing on left foot x 20, Low Slow Dips x 20, Arm Circles standing on right foot x 20, Derkins x 12 all IC.

    Mosey back to the flag area w/ a detour to the bricks/sidewalk entrance for a plank off. Went for approx. 2 1/2 minutes w many of the pax holding plank and the others finishing w LBC’s as needed.

    Held COT at same location to avoid slop and duck crap… Announcements made w/ shoutout by YHC.

    T-Claps to the pax for sucking it up and braving “the storm”.
    T-Claps to Saban, the only pax in short sleeves. A la Jingle Vader.

    Always a great privilege to lead.

    Good Times!
    Roots

  • Magical Monday

    Pre Thang: Twelve men of NOLA gathered in the gloom not knowing exactly what was in store, including YHC. Since the re-paving crew decided to set up operations at a new location in the park, I was forced to modify the plan. After some quick brainstorming and the disclaimer we were off at 05:30.

    The Thang: Mosey around to golf clubhouse and circle up in the parking lot for warmup: 10 Burpees to loosen up, then– Plank Jacks, Peter Parkers, Mtn. Climbers, Parker Peters, Hillbillies, SSH x 25 all in cadence.

    Line up and Indian Run to exercise rack at western edge of the park: 4 groups. Squats, Dips, Pull ups/Hangs AMRAP, while one group did 20 Merkins for the count. Rotate through the cycle x 2.

    Line up for Indian Run toward front of park, but bang out 10 Burpees first. Indian Run to backside of 9th hole for Mary: Russian Twist x 25, Real Freddie x 25, Hello Dolly x 25, LBC x 52, (Good Morning RY, where have you been??) Dying Cockroach x 25, Plank Walk x 20 all in cadence. Ten Burpees, then IR back to the flag.

    Circle up and knock out 10 final Burpees. Done!

    COT w/ Shoutout by YHC.

    Welcome Back Kotter/Tinkles after a few weeks on IR.

    Special prayers for all those impacted by the recent flooding in our area and also for the families of Tito’s fraternity brother and the others who were killed in a plane crash this weekend. A tragedy where three couples were lost and left behind 11 children…

    Roots

  • No Frills, Just Sweat…

    Pre-Thang: Twelve men trickled into the birdcage and promptly took off at 05:30 after the disclaimer and 10 quick Burpees.

    The Thang: Mosey around to golf club house and over to the lawn by the bandstand for a warmup COP: SSH x 25, Imp. Walker x 25, Hillbilly x 25, Peter Parker x 25, Mtn Climber x 25, Parker Peter x 25 and Plank Jack x 25. All in cadence w/ 10 Burpees OYO thrown in the middle.

    Mosey over to the lights: Lunge to first light, Bear Crawl to next, Lunge to next, Crab Crawl to next and plank up.

    Indian Run to the western edge of the park on the fresh new asphalt and gather at the exercise station forming 4 groups. Group 1 = Merkins, Group 2 = Dips, Group 3 = Pull Ups, Group 4 = Burpees x 10, for the count, while the others did AMRAP. Rotate through the cycle x 2.

    Mosey down the cart path back toward the flag w/ a pit stop for Mary: LBC x 52, Russian Twist x 15, Hello Dolly x 25, Real Freddie x 25, Plank Walk x 20. All in cadence.

    Head back to the flag for a Plank-Off to finish off the morning. Hold your plank as long as possible and start w/ LBC’s if you fall out of your plank. (Not sure many pax followed this instruction…)

    COT w/ shout out by YHC

    TClaps to the PAX for grinding through another nasty morning.

    TClaps to Jingle Vader and El Wire for holding on tight during the Plank-Off, but no one could handle Mr. Abs of Steel, RY, who killed it w/ a 3 minute plank! Nice Work!

    Welcome Back Kotter/Bagasse, who took off most of the summer. Good to see you out there!

    Good Times!
    Roots

  • Not Yoga

    Seven F3 vets, hungry for a morning burn set out into the steamy gloom at 05:30 after a brief disclaimer.

    The Thang: Mosey to Touch Down Jesus for warm up. SSH and Hip Slappers x 25, Imp Walkers and Mtn Climbers x 30 all in cadence.

    Mosey to the LU corner: 10 Merkins at the bottom, 20 LBC’s at the top and 30 Squats on the side. Plank and wait back at the bottom. Repeat two more times.

    Mosey to Wolfpack Hill: 10 quick Burpees at the bottom, then up to the top via the ramps. Backwards run on the inclines. At the top, partner up. Partner A does designated Ab exercise AMRAP, while partner B runs down the stairs and back up then switch. Exercises were: Russian Twist, Hello Dolly, Real Freddie, Flutter Kicks, Plank Walks.

    Mosey back down the ramps w/ a short recovery COP of Merkins x 15 IC, then back to the flag.

    COT w announcements and shout out by YHC.

    T Claps to Rudy for joining us Uptown. As it turns out, a wise choice!
    T Claps to Hawg for his Uptowner meets granola Yogathon at Pontiff. I’m sure it was quite a challenge. I would like to participate next time.

    Good Times!

    Roots

  • The Real Uptowner

    Pre Thang: Twelve F3 vets met in the gloom for the inaugural “real uptowner”. It’s not that we’re snobs, there is just plenty for us to do so close to home. We welcome “the world” with open arms! After the disclaimer we were off on a few short moseys and lots of work…

    The Thang: Mosey right across the street to Touchdown Jesus for warmup: Imp. Walkers, Peter Parkers, Hillbillys, Parker Peters x 25 in cadence

    Mosey to the lawn behind the Admin Bldg.: LBC x 50, Merkin x 20, Putin x 25, Larry Craig x 20, Real Freddie x 25, Diamond Merkins x 10, Hello Dolly x 25, Stagger Left Merkin x 10, Flutter Kick x 25, Stagger Right Merkin x 10, Dying Cockroach x 25, Carolina Dry Docks x 10 all in cadence.

    Mosey over to the benches: Dips x 20, Forward Arm Circles on Left Foot x 20, Incline Merkin x 15, Arm Circles Right Foot x 20, Low SLow Dips x 20, Reverse Arm Circles Left Foot x 20, Derkins x 12, Reverse Arm Circles Right Foot x 20, Hip Slappers x 10 all in cadence.

    Short Mosey back to the flag for plank-o-rama: Regular, Left Side, Regular, Right Side, Regular, Southern Gent, Northern Aggressor, Elbows, Regular, Mission Impossible, Regular. Followed by LBC x 50 IC. Finished with a few minutes of stretching.

    COT w/ shoutout by YHC. Prayers up for victims of recent terrorism at home and worldwide and for those struggling with loss of loved ones.

    T-Claps to the PAX for making it through another nasty humid morning.

    Total mosey was less than 3/4 of a mile w/ plenty of pain in between and we didn’t even climb the mountain…

    Good Times!
    Roots

  • Three ‘cides to a Good Story

    Pre-Thang: Sixteen PAX gathered right on time for a good old summer “soul crusher”. After the disclaimer we took off at 05:30.

    The Thang: Mosey over to golf club house and around to the grass near the bandstand for warm-up COP: Plank Jacks x 25, Squats x 25, Plank Walks x 20, Low Slow Squats x 15, Mtn. Climbers x 25, all in cadence. Short mosey to festival of lights.

    Circle up for warm-up #2: Forward arm circles standing on left foot, then on right foot x 15 IC. Down to business: Burpee Suicides x 5 at each light, then back to the start. When complete, 5 more then plank and wait for the six.

    Slow mosey to the other end(track side). Warm-up #3: Rear arm circles on left foot, then on right x 15 IC. Next: Merkin Suicides x 10 at each light headed toward the bandstand. 10 at the finish then plank and wait.

    Mosey on to the track and head toward St. Charles Ave., then turn in at the shell road back to the lights. And: Squat Suicides x 15 at each light. 15 at the finish and plank. 10 quick Merkins since YHC missed a step earler. Should’ve listened to Douille!

    Quick trot to the middle of the lights for some Mary: LBC x 52 IC and Hello Dolly x 26 IC. Finish with a two minute plank.

    Back to the flag for COT w/ shout out by YHC.

    T-Claps to the PAX. Although we were never very far from the flag, we covered 2.1 miles. Nice work!

    Good Times!

    Roots