F3 New Orleans

Author: Tinkles

  • Three Peaks, Three Miles

    I’m always looking for a little variety in my F3 Q’s and I’ve often thought we’ve only scratched the surface as far as what fun and excitement may be found on the Loyola and Tulane campus.  Fun in the 41 year-old, 530 am, healthy lifestyle kind of way.  Lest a mind or two went elsewhere.  So for this particular Friday we took and diffent path and hit new terrain including a distant mountain.

    Warm-up: at the flag stretch our hammys and our quads.  Display poor balance.  Let’s Mosey.

    Our mosey took us through the Tulane campus across Freret and to what appears to be the Tulane quad.  Grass isn’t as nice as Loyola but still a comfortable place for a COP:

    • SSH IC X 20
    • IW Squats X 20
    • Monkey Humpers X 20
    • Bear crawl across the lawn

    Mosey again heading across Willow to the parking garage near Yulman stadium.  Mount Greewave if you will.

    OYO to the top with 10 Burpees then plank and wait.  Stairs to the bottom and to our delight the open air stairwell had a nice little breeze.

    Mosey over to Calhoun street for a nice straightaway to the Loyola campus and Wolfpack hill.  OYO to the summit and 20 lunges at the top. Stairs to the bottom- AC in this stairwell, even better.

    Mosey to the original high altitude implement, Wolfpack Mountain.  Again OYO to the summit.  30 LBCs as your prize. T-claps to Hawg for sweeping the 6 and to the Pax for finishing the job.

    Mosey back to the flag.  I realized one of the reasons I enjoy the running as it gives a nice opportunity to chat with the Pax. I learned that despite his very beachy persona that Sandbar is originally from Kentucky and that he works for the smallest Federal agency (some acronymly named coastal preservation group). Good F2.

    Count off, namorama, announcements. I prayed for the courage to see through the many challenges we face.  A workout can be a metaphor for life and and much like the group is stronger than the individual, we are stronger with God.

  • The Skinny Nutria

    I’ll be out of town for the main event so I figured the least I could do was motivate/train my fellow uptowners for next week’s run.  Everyone was game and spirits were high on this high dew point Monday. Another of our F3 brothers from the motherland, Sir Topham Hat from Charlotte, dropped by to post and would be a fine addition to The World team were he to live a little closer.

    Disclamier and to stretch. No pulled hammy’s for this crew. T-claps to 86 for his ability to touch the ground during toe touches.  He must be doing yoga on the DL.

    Mosey for a full lap as a group.

    • Indian Run
    • Bataan Death March with 5 Burpees on the catch up
    • Indian Run
    • Alternating intervals in the running icon: jog 2,sprint 1. Saban vs El Wire for a photo finish!

    Only 5:55, that was quick.  Cool down with 10 pull ups and 20 squats.

    Mosey to oak alley for some Mary:

    • Russian Twists  IC X 20
    • LBT IC X 20
    • Supermans IC X 20
    • Dyeing Cockroach X 20

    Continue in Oak Alley for some wind sprints. Partner up and alternate through progressive lights. Exercise while your partner runs. Burpees, Merkins, Squats, Lunges.

    Mosey to the shelter for bench work.

    • R leg step ups IC X 15
    • Derkins IC X 10, Shoulder taps X 10, Derkins X 10.
    • L leg step ups IC X 15

    Finally time was up. Back to flag for count off, namorama, annoucments, and intentions.  Special prayer for Yankee’s coworker for strength in her battle with cancer.  Great workout guys!

  • Hey Cindy

    A hardy 5 men assembled for the Birdcage this morning.  I had planned that as long as uptown wasn’t flooded I’d post this morning as was pleasantly surprised to see that I wasn’t alone.  I figured a Q may not show and had a workout plan in mind so I volunteered to lead us this morning in the pinch.  Upon the writing of this post I learned that YSR who was in attendance was the scheduled Q.  He owes me a beer.

    A conscious effort was made to stay out of the mud so we kept to the track today.

    Warm-up:

    • SSH X 30
    • IW X 30
    • Mountain Climber X 30

    Mosey to pull up bars for a circuit:

    • Burprees X 10 for the count
    • Squats
    • Al Gore
    • Box Jump
    • and Pull-ups

    Mosey to the cart path by the putting green for some mary:

    • WW2 situps X 15
    • Dying Cockroach X 20
    • Supermans X 20
    • Putins X 20

    Alternate jog and sprint to the benches:

    • Dips X 20
    • R Leg Step Up X 20
    • Derkins X 20
    • L Leg Step Up X 20

    Back to the track for intervals on the running men icons:

    • Interval Burpee run (1,2,3,4,5)
    • Bear crawl
    • Lung Walk
    • R Karaoke
    • L Karaoke

    Circle up on the track for a merkin wave up to ten

    Jog/Sprint to the row bars for:

    • Burpees X 10 for the count
    • Rows

    Jog/Sprint back to the flag.

    Quick count off and nameorama.  Announcement to the effect that the World is aiming to dethrown Uptown in the Gnarly Nutria.  As Hawg’s 90’s Arkansas truck’s back windshield likely procalaimed, #aintskeered!  COT that the rest of hurricane season is quiet.  Thanks for the fellowship guys!

     

     

  • MARSOC Beatdown

    Rudy joined us at the Wolfpack on Friday ostensibly for some uptown fellowship but perhaps he really wanted to ensure the Mothership had an uptown Q for Saturday. Quick Draw had to postpone his Q and I volunteered to fill in.  What to do?

    In memory of those that sacrificed for our freedom I chose to lead the Pax through a military themed post on this Memorial Day weekend Saturday.  I for one was sucking air and this certainly help put my cush civilian life in perspective.

    Mosey to the big American flag near the peristyle for a warmup:

    • SSH X 30
    • Hill Billy X 20
    • IW Squat X 20
    • WWII Sit-ups X 20

    Mosey to the Foundry running path:

    (So long Walleye!)

    • Bataan Death March subbing 10 squats instead of burpees to save some stamina
    • Once we cycled through the Pax we started over with POW style Indian run until we competed the lap

    Water break and slow mosey to a grassy clearing for the main event.  The MARSOC short card. These were done in cadence and at a slower pace which proved to be a challenge on top of the challenge (i.e. perhaps a bad idea!).  This is intended to done without a break between exercises.  Full disclosure: we took an occasional 20 count and the Q even needed a water break (err ‘don’t splash merlot break’) about 2/3 of the way through.

    • 30 Merkins
    • 30 Air squats
    • 30 Crunches
    • 10 Burpees (4-count seemed to work)
    • 10 Windmills
    • 30 Merkins
    • 30 Mountain Climbers
    • 30 Flutter kicks
    • 10 Burpees
    • 10 Cherry pickers
    • 30 Merkins
    • 30 SSH
    • 30 Supermans
    • 10 Burpees
    • 10 Chain Breakers
    • 20 Merkins (Q prerogative)
    • 30 Lunges
    • 30 Hello Dollies
    • 10 Burpees
    • 10 Trunk Twists
    • 1 set of pull ups (max reps) Modified from the 3 reps on the official workout

    T claps to the Pax for busting this out.  The mumble chatter was to a minimum and I was impressed with your endurance.

    Hobble back the flag for count off, nameorama, and ball of man.  Thanks for our Freedom!

  • As good as it gets

    The weather, the serenity of an empty park, 100 year old oak trees, the view of downtown from uptown, shouting cadence over the rumble of a street car, guys gathered for the betterment of the others, God’s blessings-  All things I thought of this morning and all or which make a workout suddenly very easy.

    The Thang:

    Mosey downtown direction from the fountain to the terraced lawn at Loyola for a warm up:

    • SSH X 30
    • Seal Jack X 30
    • Smurf Jack X 30
    • Plank Jack X 30

    Mosey up Calhoun and into quad for some bench work:

    • Box Jumps X 20
    • Freak Nasty X 20
    • Split lunge, R leg X 20, L leg X 20
    • Decline mercan X 10, Shoulder taps X 20, decline mercan X 10

    Mosey to the Mountain:

    • Indian run to the top, enjoy the view, stairs back to ground
    • Repeat

    Mosey to Loyola great lawn for some Mary, this grass is cold!:

    • Putins X 25
    • LBC X 25
    • Rosalita X 25

    Mosey to the neutral ground:

    • B (5)
    • L (10)
    • I (15)
    • M (20)
    • P (25)
    • S (30)

    Mosey back to the flag and its 6:15.  Count off, nameorama, announcements (Grow Ruck!), intentions (Yankees mom continues to recover well), and ball of man.  The Q is grateful of God’s gifts and a prayer to help us lift up others.  Thanks for the opportunity to lead!

     

  • New Thang

    Perhaps the Today Show spot has energized the Pax a bit as 21 men posted at The Birdcage today.  My take after watching the video was that there is whole new world of exercise out there- why not try some?  They can often fail but we can’t just do burpees and bear crawls forever.

    The Thang:

    Pre-disclaimer directions to Whoop on where to meet us after his own warm up in the men’s room.  Disclaimer and mosey around the lot and back to oak alley.

    Warm up:

    • SSH X 30
    • IW Squats X 20
    • Arm circles front X 20, back X 20
    • Peter parker X 20, Squat jack X 20, Mountain climber X 20

    Partner up for some running and AMRAP

    • Runner: oak alley and back to track, Partner: burpees, switch
    • Runner: track to the left through parking lot and back down oak alley, Partner: squats, switch
    • Runner: track to the right to dirt path and back down oak alley, Partner: LBC, switch

    First ‘new’ exercise of the day is the Bataan Death March.  Perhaps similar to Catch Me if You Can.  One of our F3 OG’s will have to school us on the difference.  Something like this:

    • Two columns in a mosey.  Last guy drops and does 5 burpees then catches up to column to tag the last guy and proceeds to the front of the line.  Out and back on the track until everyone had a chance at the fun.

    Back to oak alley for some animal work.  Bear crawl, duck walk, crab walk, bear crawl through the sets of lights.

    Slow mosey to the benches under the shelter.  I think Whoop is out the bathroom.

    • Left leg on bench for right leg power ups X 20
    • Right leg on bench for left leg power ups X 20 (These benches may not be regulation height, good thing we have a disclaimer!)

    Last ‘new’ exercise of the day: Ascending Testicles

    As a urologist Q this is must do.  This is not to be confused with testicular torsion, undescended testicles, retractile testes, dislocated testicles, testicular rupture, atrophic testes, or horse nuts.  I think the pax may have mumbled each of those clinically relevant terms during this exercise and I applaud the attention to men’s health!

    • Feet on the wall 15 degrees above plane for 10 mercans, climb the wall to 45 degreees above plane for 5 mercans, climb the wall until ‘balls to the wall’ for a 10 count.  This was hard.

    Mosey back to the flag (Roots!!) for count off, nameorama, announcements, and intentions.  COT in the form of sweaty ball of man.  Dear lord please help us to continue to improve and be willing to accept help as means of growth.  Thanks for the chance to lead!

     

  • Welcome Back Gloom

    Perhaps Q Karma folows the Pax but I found it painfully ironic that on the Monday following a return of (or is expiration of) daylight savings time that I had the Q.  Mondays are my favorite day to fartsack but duty called.  The mid-workout sunrises that had been greeting us recently were certainly not going to be seen and the gloom was back in full force.  The original plan for the post was a run around the park and fly but upon seeing the faces of my assembled Pax I realized I wasn’t the only one dragging today and I audibled to a park lap only.

    Warm-up:

    Mosey to the band stand for a high and dry warm up.

    • SSH x 30
    • IW Squats x 20
    • Monkey Humpers x 20

    Mosey to the track and then single file for Indian Run to row bars.  Form three groups and rotate.

    • Rows
    • Burpees x 10 for the count
    • Lunges

    Indian Run to a clearing for some shoulder work/ ring of fire.  Bring the circle in, bring it back out, 180 to the right, 10 Merkins, 180 to the left, bring the circle in.

    Indian Run to benches at the head of the park:

    • Left leg power ups x 20
    • Dips x 20
    • Right leg power ups x 20
    • Decline Merkins x 5 => Shoulder taps x 10 => Decline Merkins x 5

    Indian Run POW style to the Mary green for some Mary:

    • LBC x 20
    • Putins x 20
    • Real Freddy Mercury x 20

    Indian Run to the pull up bars and divide into 4 groups and rotate:

    • Jump Squats x 10 as the count (I found myself doing a Hurley, nod to March Madness perhaps)
    • Al Gore
    • Merkins
    • Pull-ups

    Jog-Sprint alternating run back to the patch-of-dirt-where-a-flag-will-be-planted-when-Roots-posts.  4 minutes to spare so we knocked out some dying cockroach and plank work for good measure.

    Count off to 13, nameorama, and announcements.  Tough Mudder week!  Ball of Man with thanks for the opportunity to push ourselves.

  • If a tree falls in the woods…

    Or a birthday boy misses his birthday beat down does he still hear us signing?  Or was that signing coming from the Pax? Makes you ponder for sure.  Quick Draw did give himself an out that if he had to investigate a murder he may not be able to make it.  As the only NOLA F3 Pax member that is also in law enforcement he earns my respect post or no post.  Nonetheless our workout kept the running (my favorite way to kill the chatter and burn time) to a minimum in his regard.  The NOLA.com reporter did make a second appearance only to find me as Q again which could be good or bad.  I really hope she stayed for the Moguls as I’d love to see that footage.

    Disclaimer and nod to the FNG and away we go, real far away like across the street to great lawn.  (Perhaps one day the Mothership flag could be moved to the great lawn?  I know I’m from uptown but still, that patch of rubble where we currently post up is pretty lame.)

    Warm-up:

    • SSH X 30
    • IW X 30
    • Seal Jack X 30
    • Peter Parker X 20 => Plank Jack X 20 => Mountain Climber X 20

    Corner BLiMPS:

    This took some explaining but the Pax nailed it despite my ill-fated attempt at Burpees in cadence.  I couldn’t get Rudy and Bogey to quit the chatter so I got desperate.  Oh well.

    Burpees x 10 in center, then spilt into 4 groups and head to the respective corner for one excercise per corner.
    Lunges x 20
    Merkins x 20
    Parker Peter x 20
    Squats x 20

    Now for the real fun!  With Park City on the horizon I needed a little extra leg work and the Pax was happy to oblige. After an excellent demonstration by Roots and the QIC some Pax remained befuddled but alas we lined up in one very long line in plank position with alternating directions of heads and feet. The first man began with jumping over the legs of the entire Pax which required a motion similar to skiing moguls.  Some Pax choose the bunny slope but there is no shame in modifying.  Once at the end of the line plank and become the line.  Well done.

    Mosey (POW and backwards) to the NOMA fountain for a Ferrari car show and more beat down.  At one point I swear Cameron almost drove his dad’s Ferrari of the top deck of a semi.  Over the roaring of the engines at the fountain:

    • RL step up X 20
    • LL step up X 20
    • Dips X 20
    • Box Jumps X 20 (IC, yes it can be done)

    Amble over to the steps for:

    • Rocky Balboas X 30 (IC)
    • Decline merkin X 10 => Shoulder Taps X 20 => Decline merkin X 10

    Slow mosey to the side of the front drive for a version of Route 66.  A little cops and robbers was what I came up with for Quick Draw.  It went something like this:

    Partner 1 Mosey to first light and Burpee until tagged by Parnter 2 and then LBC x 20, then tag partner at next light
    Partner 2 LBC x 20, tag partner, continue to next light and burpee until tagged.  Somehow this worked enough that we had time to reverse it the other way once out of lights.

    Cirlce of Mary:

    • Dying Cockroach X 20
    • V Ups X 10
    • Supermans at varying length
    •  Putins X 20

    Mosey back to the flag with some POW run and backwards job all while dodging cars.

    2 minutes to spare so minor plank work back at the flag.

    Count off, nameorama.  Welcome to Thumper our FNG with 6 children and only one wife!  Ball of Man with thanks and praise to God.  Thanks for the chance to lead!

  • The Show Must Go On

    Thanks to an APB from the New Orleans F3 Director of Media Communications and General Supplier of All New Orleans F3 News You Need to Know, Reluctant Yankee, the QIC was informed on Q eve of a special guest at The Birdcage this morning.  Apparently it has been leaked to the media all of the hilarious mumble chatter and half-ass workouts that New Orleans F3 has kept quiet these past two years and now NOLA.com would like to run a feature on us.  What better way to get the scoop but to send a reporter with video camera to film our workout.  With so much on the line I was not going to let a little chest cold that had me sweating like 86 on the counting segment of Sesame Street last night keep me from posting my Q.  16 other F3 finest felt the same way.  Casey Jones was so moved by a chance at a feature spot that he even pulled a Kotter.

    Our kind videographer let me know that she couldn’t stay for our whole workout as she had to get to her own real physical endevour of Loyola Lady Wolfpack basketball practice.  I just knew we were going to have her laughing inside at some point during the warmup.

    Warm Up:  Action!  F3 disclaimer and away we go for a quick mosey around the golf course parking lot and back to oak alley.

    • SSH IC X 30 (Featured Pax based on the glare of the camera light: QuickDraw)
    • IW IC X 30 (Up-Short shot of Douille)
    • Smurf Jack X 30 (Yankees untanned thighs catching the lens for sure)
    • Plank position for Peter Parker X 20 -> Plank Jack X 20 -> Mountain Climbers X 20 (With the camera rolling no one was cussing)

    Mosey to the Shelter for some bench work (keeping it close by for the crew):

    • R leg step ups X 20
    • Dips X 20 (Jadaveon in the spotlight as I think she wanted to feature as least one pax who actually looked like they were physically benefitting from the workout)
    • L leg step ups X 20
    • Decline Merkins X 10 -> Shoulder Taps X 10 -> Decline Merkins X 10 (A lot of knees on the ground at one point and about all our camera crew needed to see to determine we might be hopeless)

    Free to be ourselves again mosey to the pull up bars for some group activities.  Groups of 4 or 5 with rotation from station to station:

    • Partner pull ups. 10 pull ups and then rotate with the partner for support.  This station is the count.  Some were sharper than others on how to pull this off.
    • Bobby Hurleys
    • Lunges
    • Mission Impossible.  The possibility of group pulling this off for the duration of the count was tough and in Q Karma the guys in the pull up group during my Mission Impossible I think were holding hands between pull ups.  Oh Well.

    Mosey to the levee for some 7’s as time was running a little low to pull off 11’s. By this point my cold had me sucking wind and I couldn’t even finish this- sorry.  The aim was 6 burpees at the bottom and 1 incline merkin at the top with respective count down and count up.  Nice job to everyone else for busting this out.

    Mosey back to the flag with 4 minutes to spare for some Mary in the dirt.  This would have been great footage.

    • V-ups X 20
    • Superman X 3 sets of 10s
    • Pickle Pounders X 10
    • Putin X 20 and donesky

    Count-off yielded 17.  Nameorama.  Intentions included thanks for Yankee’s mom’s discharge from the hospital.  Casey Jones works in New Orleans East and has many coworkers who were affected by the tornado yesterday and he offered their recovery as an area of special prayer.  I thanked God for sparing us any causalities during the potentially deadly storms of yesterday.  Thanks for the opportunity to lead!

     

  • 500 calories earns you……

    If you’re Douille:  5 Michelob Ultras, If you’re 86: 2 Rectify Coffee Porters (hint hint Brown Bag), If you’re Sea Man: 2.5 Green Apple Smirnoff Ices.  The rest of you earned 4 Bud Lights. (Data courtesy of my first Q with a fit bit)

    A fast paced workout with the Tough Mudder in mind was what I planned for the Pax today.  The fact I rolled up at 529 and had to run to the flag set the stage for the workout.  Disclaimer and off we go.

    Mosey down St Charles and back up to the Loyola front lawn. Circle up for a warm up:

    • SSH IC X 30
    • Imperial Walker IC X 31
    • Plank Position for: Plank Jack X 20, Peter Parker X 20, Mountain Climber X 20 with no break and the first mumble chatter

    Quick mosey through Loyola campus to the ROTC pull up bars.  Divide in to four groups for:

    • Pull Ups X 5 and then spot your partner for 5, this is the count
    • Box jumps
    • Plank
    • Bobby Hurley’s
    • Repeat

    Quick mosey back to Wolf Pack Mountain.  Before summit push we warm up with some are circles X 20 and reverse X 20.

    Now acclimated form two columns for an Indian Run to the summit. Go.

    Once up top:

    • Cool down with 1 minute of elbow plank
    • On the Six for Dying Cockroach X 20, Real Freddy Mercury’s X 20, Putin X 20
    • Side plank leg lifts first on right X 10, on left X 10.  A move stolen from my wife’s video which apparently others have seen!

    Stairs back to the base and mosey over to the benches in the quad.

    • Left leg power steps X 20
    • Dips X 20
    • Right leg power steps X 20
    • Pain: Derkins X 5 –> Shoulder Taps X 20 –> Derkins X 5 and the most mumble chatter of the day.

    Mosey to St Charles and Calhoun for Burpees on the street car tracks.  4 sets of 5 at the cross streets until back to flag.  45min 30s and 500 calories!

    Count off to 16, thanks to the visitors both from Metairie and Charlotte. Namorama. COT with intentions for RY’s mom’s recovery, friends and coworkers of Frac Sac and El Wire who were recently diagnosed with cancer.  Thanks for a chance to lead!