F3 New Orleans

Author: Tinkles

  • Cyber Funday

    13 pax showed up ready to get the Christmas season started off in style and I did not want to fail to present at least one two-for-one deal.  We welcomed back Landing Strip from his trans-Asian vacation and look forward to some MMA style workouts soon.  Whoop also posted a Cotter and the pax was hoping he’d been training his bowels since his last post- alas he was in shelter #1 during the disclaimer.  Let’s mosey

    Mosey to the fairway near the first pull up station. Welcome Seaman, El Wire, and a refreshed Whoop.  Warm up time:

    • SSH IC x 25
    • Seal Jack IC x 25
    • Smurf Jack IC x 25
    • Plank Jack IC x 20 —> Peter Parker IC x 20
    • Recover

    To the pull up bars for 10 pull ups with assistance if needed.  2 guys at a time with all others holding Al Gores on the ten count.

    Indian run to green area for some Mary.  Unplanned by the QIC but noticed by all that this combination really works the quad/groin area.

    • Putins IC x 25
    • Pickle Pounder IC x 20
    • Real Freddy Mercury x 25

    POW run to the fountain.  This felt really far and the arms were burning a good sign that more arm work was needed.  COP at the benches:

    • Right leg step up IC x 20
    • Left leg step up IC x 20
    • 2-4-1 special
      • Decline merkins IC x 10
      • Shoulder taps IC x 20
      • Decline merkins IC x 10

    Judging by the mumble chatter the pax was not pleased with this cyber monday offering!

    The beatdown continued with the ridiculous looking portion of the workout beginning with a group mosey of varying styles:

    • POW run for 50 yards
    • Backwards run for 50 yards
    • Left side shuffle run for 50 yards
    • Right side shuffle run for 50 yards
    • Standard jog to next COP

    COP:

    • LBC IC x 25
    • Dying cockroach IC x 20
    • Dolly IC x 25
    • Stay in a circle for plank leapfrog maneuver- executed perfectly by everyone except the QIC- damn

    Indian run to next circuit station.  Time was running short so after planking and waiting for the 6 we did 10 burpees OYO.

    To bring it home we did a sprint/jog alternating run back to the virtual flag.

    Nameorama and intentions.  RY paused for a moment to reflect on the passing of his great-grandfather who remained spry and active until his recent passing at age 96!  What a great life.  Ball of man for our prayer.  Complimentary to my last prayer regarding our spiritual need for each other I reminded myself and the pax that God governs all and we should live each day in His honor.

    To those that fartsacked today in order to get prime cyber monday deals, we look forward to a beer in front of your new 84 inch TVs!

     

  • Yoga-free Friday

    I had the pax settled in for a light stretching warm up and was about to roll out the Yoga mats when Rudy arrived on the scene. To not further the Uptown image as a pax of lightweights I audibled.

    Thang:

    Progressive burpees around the jogging track: burpee plus one more at each successive jogging man icon on the track. Plank and wait.

    Slow mosey through the roots and then mosey back up Walnut street to St Charles.

    LIMPS: Lunges x 10, Imperial Walker x 15, merkins x 20, Plank Jack x 25, Squats x 30 ad we ran down the neutral ground. New exercise at each crossstreet until set LIMPS.  Creative street car dodging included.

    As an F3 ad and to block the neutral ground for joggers we did some plank work followed by mission impossible x 20s.

    Mosey across the Loyola campus to the Tulane ROTC pull up bars.  3 groups.  First group on the pull up bars with 1/2 the group spotting to 10 and then alternating so the spotters get their 10. Other two groups doing step ups and incline/decline merkins.  10 is all the pull-ups YHC can muster so one set it is.

    Mosey back to WP mountain.  Divide up in 2  lines and Indian run to the top. Nice work.

    20 count and partner up. Running partner takes stairs to 5th floor, runs up the ramp to 6, and then stairs up to 7. Stay at home partner does LBCs while mourning loss of running partner.  Switch.  Repeat twice more with shoulder taps and real Freddy Mercuries being the exercise.

    Mosey back to the place-where-we-normally-leave-the-flag for nameorama and sweaty COT.  QIC expanded on the Proverbs verse ‘as iron sharpens iron, man sharpens man’ and asked the Lord to help us strengthen each other. Yoga next Friday!

  • Tinkles Twofer

    After the sub-Q on Monday I was back to my regularly scheduled birdcage Q today.  Word must have gotten out about the fun that was missed or perhaps some were thinking one post under my Q was enough for one week, but the result was 9 fresh faces today to add to 6 repeats from Monday.  Lucky for all the birdcage is not known for much running but the aim was to push ourselves none the less.

    The Thang:

    Disclaimer and mosey around the track to open golf course space for warmups:

    • SSH IC X 30
    • Imperial walker IC X 30
    • Monkey humpers IC X 30
    • Peter Parkers IC X 30
    • Arm Circles IC X 20 and then revers X 20

    Walk over to the pull up station.  We will get good at these one way or the other.  We split into three groups:

    • First group: 30 pull ups as a team. Can be divided up anyway the team chooses though the count should be consecutive and not simultaneous.  Somethings are hard to explain in the gloom but we eventually got it right. This is the count
    • Second group: plank walk
    • Third group: plank jack
    • Rinse and repeat.

    Scenic route back to the shelter by the flag, grab some bench (a high bench at that) :

    • Right leg knee ups IC X 30
    • Incline merkin IC X10
    • Left leg knee ups IC X 30
    • Decline merkin IC X 10

    Slow mosey to bandstand for some Mary:

    • Putins IC X 20
    • Pickle pounders IC X 10
    • Dying cockroach IC X 15
    • Rosalitas IC X 21
    • A brief pause to ask the pax who had shat their pants. The stagnant air of the bandstand seemed to keep it around for a while.  A lot of finger pointing though no one fessed up.
    • LBC IC X 25

    Grab some fresh air in front of the bandstand for our last COP:

    • Jack Webs up to ten merkins and 20 airups. Jack Web must have been sadist, albeit an effective one.

    Clock running low but just enough time for a jog, bear crawl, crab walk, jog at alternating lights back to track.  Finished!

    Count off, nameorama, and announcements.  Not announced but the pax needs to think about some 2nd F one evening soon.  We can decide to invite the World or keep it just uptown ;)! No intentions but a prayer of thanks and a plea for God to make us the best men possible!

     

  • Chili’s on The Westbank

    You would figure that a pax named 86 would know when to send a dish back to the kitchen but alas a weekend trip to Chili’s on the Westbank had the scheduled Q on the crapper and not in the gloom.  Of all the great things the Westbank is known for Chili’s isn’t one that pops to mind!  I have a feeling it will be now.  Since I am related to 86 I felt obliged to fill in when he sent out the distress signal.  If I had known further in advance I would have certainly played up the Halloween theme even more though the best I could come up with was a 80’s era jogger complete with short shorts, sleeveless shirt, and long socks.  As Revit pointed out if I only would have had a terrycloth headband I would have been complete.  The theme of course was running and I challenged the pax to run the park and fly over our typical park only.  A quick scan of the crowd eased any concerns that we would loose a 6 as only the hardest of the hard showed for this morning’s post. We had to book it.

    The Thang:

    Warm up at the Flag:

    • SSH x 25 IC

    Mosey at a casual pace across the Zoo parking lot entrance to fly.  From there we got in formation and did an Indian run.  About 300 yards into it the pax noticed a oncoming train that would have trapped us on the fly, likely until at least noon.  At first we thought we were doomed though after we rounded the bend it appeared we could beat it out.  And beat it out we did by a sprint OYO for the last 150 yards.  Not a pax was left behind nor did we gain a hobo- net 0.

    After a slow 20 count we regrouped for COP1:

    • Peter Parker x 15 IC, hold it
    • Mountain Climber x 15 IC, hold it
    • Parker Peter x 15 IC, recover on your feet

    Back to road for a group jog back into the park where we commenced Indian run for quite a while.

    COP2:

    • Progressive wave of merkins going to count of 5

    Back on the track with run OYO to the fountain.  Some of the more fit pax tried to leave us at this point though reconsidered and plank and waited for the 6 (ie the rest of us) at the fountain.

    COP3:

    • Dips x 15 IC
    • Derkins x 10 IC

    No time to waste, Indian run once again for 1/2 mile.

    COP4:

    • LBC x 25 IC

    Next we did a run/burpee combination which is always a crowd favorite.  One burpee at the next jogger icon then add one burpee at each icon up to five.  Slow mosey while we regroup.

    We finished strong with sprint/jog run alternating as you crossed each icon for the rest of the way back to flag.  Great workout!

    Count off tallied 11 and no new pax joined us today.  Nameorama and intentions.  Lord thank you for each other and the fellowship provided today, helps us be leaders of others.  Be with the trick-or-treaters and their parents that they have a safe night.  Though not verbalized, I am confident many silent intentions went out to 86. And the Westbank.

  • Glum

    I’m glad I was Q today because I would have almost certainly fartsacked this morning and would have been none better for it.  In a age ignoring move I packed a parent’s group kickball tourney (lost in the finals) and a Jason Isbell concert all into my Sunday which had me both mentally and physically beat.  86 joined me at the concert and was committed to posting so even extra incentive for being there and ready to lead- or at least be the guy that dictates and does the counting.  After a disclaimer along these same lines YHC and 13 other brave souls were off.

    The Thang:

    Mosey onto the golf course for a little warm up under the stars.  It is really straight up nighttime at 530 in the morning these days and the open space of the golf course, fog over the ponds, and starry night made for picturesque gloom.

    • SSH x 25
    • Smurf Jack x 25
    • Plank Jack x 25
    • Arm circles x 20 forward and then x 20 backward

    Mosey back to the track for our first bit of running, Indian style, to the pull up bars.  A noted weakness of YHC I wanted to start off with pull ups. We paired off and set a goal of 10 pull ups with assistance if needed.  Nice job to my partner Bartman for doing your 10 unassisted and then gamely assisting all 10 of mine!  The rest of the pax did sets of squats while not on the pull up bars.

    Indian run for a quarter mile to some soft grass for some Mary.  On the way Seaman pointed out an owl hooting in the trees above and Bartman and others saw a shooting star just to keep the nocturnal theme in mind.

    • Russian twists x 20
    • Wife pleasers x 20
    • Super Man x 4 sets of 15s
    • LBC x 25

    POW run (arms over your heads) to the benches.  I think we may have looked spooky to the oncoming joggers or maybe just really ridiculous but either way it’s painful way to run. At the benches:

    • Right leg step ups x 20
    • Decline merkins x 20
    • Left leg step ups x 20

    Indian Run once again for a quarter mile to a clearing. Time was running thin so we stepped up the pace.

    • Progressive circle of merkins holding plank in between sets.  Completed 7 sets.

    Indian run until we lost a six and did a bit of plank.  Once regrouped we did a jog/sprint at alternating intervals at your own pace back to the flag.

    Count off, nameorama, and announcements.  Jazz 1/2 marathon is this weekend which includes time on our well known running path used today.  Best of luck to all those who do the race on Saturday.  Ball of Man for some prayer in which YHC thanked the Lord for our fellowship and accountability as well as prayed for guidance in helping us to be leaders yet servants (at least that is what I was trying to say!)  Have a great week.

     

     

     

  • North Audubon Mosey

    Thankful for a break in the rain and wanting the PAX to remember my VQ I figured we would mix up the standard Wolfpack routine with some more time in the park.  What seemed like a great idea in the waning light the night before became a little dicey as we tripped through the dark fields of  the park in the gloom.  Thankfully all ankles survived.

    The Thang:  After the disclaimer we were off with the last of the 17 PAX joining in as we took off for a Mosey down St. Charles and then back in to the park. Wound up near where we started.

    • Warm up:
      • SSH x 25
      • Seal Jack x 25
      • Smurf Jack x 25
    • Burpee Run OYO:  Convenient row of 7 oak tress allowed for increasing sets of burpees from 1-7 with a run/sprint to the next tree
    • Mosey back to the track to the filed of lush grass for COP
      • Merkin ring of fire with each PAX sounding off as we did Merkins.  The goal was one Merkin per sound off which was in fact much harder than the typical plank and wave of Merkins.  Not what the QIC intended but we perserved and knocked out 5 sets of 17 reps.  Whoops.
      • On the 6 for
        • Hello Dolly x 20
        • Real Freddy Mercury x 25.
    • Mosey over to Walnut Street and to St. Charles for BLIMS, high visibilty WTF BLIMS for the passerbys.
      • OYO run down the neutral ground to the cross overs with an exercise at each cross over
        • Burpee x 5
        • Lunges x 10
        • Imperial Walker x 15
        • Merkins x 20
        • Squats x 25
    • Slow Mosey to the Loyola lawn where PAX divided in half
      • One group holding an Al Gore while the other did a Jameis Winston to the feet of the Jesus statue.  Once there they hold an Al Gore and while the other group takes off towards Jesus.  Regroup and repeat the other direction with a Bear Crawl/Al Gore combo.
      • Douille points out I ‘have 11 minutes’ which in my haze didn’t know if that meant 11 in or 11 to go. Thank goodness it was the latter.
    • Mosey to benches in the Loyola quad
      • R leg step ups x 20
      • L leg step ups x20
    • Mosey into the Wolfpack mountain
      • Indian run to the top.  I was thankful I was first in line meaning I only had to sprint once- solid work to the PAX that got to knock out two.  Stairs back to the bottom and Mosey back to the flag.

    Nameorama and COT:  The QIC offered his own intention for a handicapped patient of his who died not from her chronic medical issues but from injuries sustained in a house fire.  God bless her and help us remember that God chooses our time and place and we should live each day to its fullest.  Thanks for the opportunity to lead an awesome group of guys.