We went regular route…around museum, along the bayou and turn around when you want to. YHC ran with our F3 K9, Puddles. We ran 3, while the rest ran 4.
When the pax arrived at the Virtual Shovel-Flag, we sealed the deal with 10 burpees.
A lovely morning for a nice run. The Pax questioned the commitment of Rudy to the life that is F3.
Countoff, namerama, announcements, shoutouts, prayer and off to tackle the rest of the day…
DISCLAIMER and let’s mosey to the Warm-Up COP:
-SSH x 30 IC
-IW x 30 IC
-Mt Climbers x 20 IC
-Arm Circles x 30 IC (15 ea. dir.)
-J-Lo’s x 20 IC
Grab a rock, medium, one you won’t drop on your head…Let’s mosey to the shelter (cuz it has benches).
It’s time for some Spartacus. The timer on my phone had us working out for 1 minute with a 15 sec rest for each exercise:
-Goblet Squat w/ rock
-Feet-Elevated Mountain Climbers
-Kettlebell Swing w/ rock
-T-Pushups
-Step up, alternating legs with or without rocks
-Rock Row
-Side Lunge and Touch Rock (like moving the virtual rock pile back and forth)
-Merkins
-Rock Lunge and Rotation
-Rock Push Press
Rinse and Repeat for a total of two rounds.
A special shout out to Bogie for the tantalizing rendition of Row Row Row Your Boat….during the Rock Row.
There’s just enough time to send the rocks home and head to the flag.
COT: countoff, namerama, announcements, shoutouts and a prayer. See you in the Gloom!
It is clear I know nothing about Q’ing! Thank you to Duey for volunteering me on the darkest and coldest morning while he lay fast asleep in his warm bed nursing a spaztic calf muscle.
We left with 11 pax and headed towards old man river, passing the hens of Audubon Zoo paying for their time in the gloom.
We began with:
20 SSH
20 IW squats
20 Inclined Parker Peters
We moseyed on towards the fly, to the soccer fields. At the field we modified a BLIMPS
Bear Crawl over and backwards on the termite mound. Beware the grass was a little slippery
Lunges across the soccer field
15 IW
20 Mericans
25 PJ
30 Squats
As a train was coming we sent one ahead, Quick Draw, to reserve our spot at The Labrynth. As we tried to catch Quick Draw, L-wired assured the pack that it was only an engine and we didn’t need worry about being trapped on the fly. As we approached the road by Children’s Hospital we realized the folly of ways. The engine was pulling many unseen flat cars. So we waited on the incline for the cars to pass. We spent this time doing
20 inclined LBCs
20 inclined Ivankas (Inclined Trumps / Putins / Russian Twist)
20 inclined LBTs
20 RFM
after the train finally passed we reached the Labrynth where we had no sign of Quick Draw. We did a little more Mary with:
20 LBCs
20 Dying Cockroaches
10 Doctor Ws.
The pax headed off with an Indian Run to find Quick Draw who was waiting at The Bandstand.
“Ice, Ice Baby” – Vanilla Ice
So cold that JV didn’t wear a wife beater! But JV, Rudy, and a FNG showed up in shorts… yall made me cold! Anyway, our Pax of 17 + 1 (find out later) was in a ball of man praying to start. With a minimal, but essential DISCLAIMER, we were off to go warm up.
The Thang
Quick mosey across the great lawn to a bricked area (about 30 yards in length). We will be here a while. YHC explained that in the cold, skiing is always on my mind. (FYI, Rudy is going next week!). So the deal was we would perform an exercise first, then perform:
15x Mountain Climbers IC
Ski Jumps 30 yds to the other side
Here were the exercises:
Slaugther Starter – 13 x Burpees OYO
Nipple Scrappers – 12 x High Plank, then under the fence, and back under
Oblique Planks – 30 sec holds, then 10x pulses IC (each side)
Wheel of Animal Walk – 10 merkins, then animal walk across(Duck, Frog, Bear)
Floyd Mayweathers – 25x Plank Punches IC
Legorama – 12x LSS IC, 12x Squats IC, 10x LSLunge w/10x Pulse (each leg)
Alt. Shoulder Taps – 30x IC
Knee Tucks – 20x Squat Jumps OYO
Elevens – Merkins & Lunges (YHC loves you!)
Great warmup! Now lets mosey over to the parking lot for a test, before the test began, Tool showed up from his morning run…since he missed the exercise spelling warmup, he offered little help to win the game, but in today’s world, he still got a participation trophy!
Kinda like Wheel of Fortune, but instead of spinning a wheel, we do burpees for YHC telling the Pax the letters (e.g. 1 burpee = 1st letter; 3 burpees = 3rd letter, etc). I think the Pax’s reaction was like the guy to the right:
YHC messed up the explanation, so we went in letter order… Pax got it by letter 5 S N O W F _ _ _ _ = 10 burpees total. That could have been bad if they didnt!
Mosey over to NOMA and split into 6 groups of 3 Pax. So YHC has been taking a Computer Science course OYO, so here is my attempt at what I’ve learned. I’m sure Rudy will comment!
#include <stdPaxMumbleChatter>
#include <stdExicon>
Pax1 = Run up to top of NOMA and back down, tag Pax2.
Pax0 = Pax1
Pax2 = Burpees OYO, run to tag Pax3.
Pax3 = Peoples Chair.
Circuit = Pax1 + Pax2 + Pax3
int main (void)
do Circuit (int n, n < until Q says so, n++)
{
if (Pax1 tags Pax2)
Pax1 = Pax2
else if (Pax2 tags Pax3)
Pax2 = Pax3
else
Pax3 = Pax0
}
return 0
Did 10 minutes of that circuit. Mosey back to the parking lot neat the SF, and circled up.
Plie Work: Low open squat hold, while performing these exercises.
10x Arm Circles (F) IC
10x Arm Circles (B) IC
10x Out and Front Claps IC
10x Out and Up Claps IC
3 Minutes w/ Mary:
12x Crunchy Frogs IC
12x Flutter Kicks IC
12x Hello Dolly IC
12x Box Cutters IC
Times Up! We held the COT and headed over to Coffeeteria after. Thanks for letting me lead!
Moleskin
Hawg, JV, and Kim Chi are a perfect 6/6 in 2017! Awesome guys!
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
8 Pax strong started with a half trip around MG Fountain to a little warm-up
The Lake, up close and personal….
Route 66….
Back to the flag with but a moment…
Mother nature spared us what could have been a nasty morning. YHC had been eyeing up the forecast for a few days and was planning for a cold and rainy workout, possibly solo. Despite the testosterone themed F3 motto “rain or shine”, YHC planned to spend as little time in the 40 something degree rain and soggy grass and relocate the main beatdown in the nearby shelter. Much to our surprise, we only had to bear the brunt of chilly midst. YHC walked up to the rock pile with -1 minutes to spare and after a quick disclaimer, we were circled up for a quick Warmup before relocating:
SSH x30, Arm Circles x20, Windmill x20, Imperial Walker x20, Mountain Climber x20
Grab a med/med-large rock, start shoulder pressing and/or curling the rock while briskly walking 100yds away to the shelter. The predictable mumble chatter from Hawg spewed out about deviating from the 50ft perimeter of the rock pile but YHC wanted to make sure the PAX stayed dry and could focus on form. Once there, grab a bench/table for several rounds exercises using a Tabata timer. Most Tabata workouts have 20 second intervals of high intensity exercises followed by 10 second rest periods. YHC thought this would be best to keep the PAX on course as opposed to attempting 45 minutes of a winded cadence count. The plan was to focus on core and arms for three reasons; 1) king cake season is upon us so waistlines need taming, 2) had to take it easy on the legs since several PAX are running the 9K Jackson Day race on Sun, 3) YHC has a slightly tweaked ankle and hoping to avoid hobbling home. Out came the smartphone for a series of 4 minute Tabata songs courtesy of YouTube, providing for (8)20sec intervals of each. The PAX was treated to hip hop, Irish music, metal, and more, all with built in start-stop timers (links posted below if curious). Here’s how it went:
Tabata Rounds (4 minutes ea):
1) Wide Grip Mountain Climbers
2) Rock Curls
3) Hand to Knee Mountain Climber
4) Rock Row
5) Side to Side Mountain Climbers (these sucked…very little MC)
6) Dip (4 rounds), Russian Twist (4 rounds)
7) Cross Crunch, aka Pretzel (alternating sides)
Time was up so round 8 was a no go.
Grab rock and start pressing and/or curling back to the pile. This had YHC’s shoulders beat and hoping the others got their money’s worth too.
Quick COT and prayer for those in need.
Glad to see the iffy weather forecast didn’t scare off the real men, only the millennials.
Thanks for the chance to lead this morning.
Tool
Moleskin: I’ve seen Kimchi’s name spelled 5 different ways….not sure whish is correct
Moleskin #2: Jan 6th is King’s Day, the official start of Mardi Gras season and also the point at which it’s kosher to eat King Cake. http://www.mardigrasparadeschedule.com/kingcakes/
Tabata Appendix: Search “Top Dog Fitness Tabata” in YouTube and several songs come up. YHC tried pasting links but the video gets embedded in the backblast.
With all the hate, YHC decided we needed more love, love of DownPainMents. So after a quick disclaimer, The Thang focused on several things apparently new to Uptowners. Spread the love, and Pain.
After a shortish (and unsuccessful) mosey to see if any tomatoes were setting out their yoga mats, COP1 at the bandstand:
YHC has realized for some time that Uptowners have a limited repertoire. Maybe you can’t teach an old dog new tricks, but other than YHC there were no old dogs here. So COP2, that is, some Route 66 along the Alley of Death. 11 burpees at the bollards (Tclaps to Roots for correcting YHC on the name; YHC couldn’t even remember his own backblast last week for the vocabularistically challenged), mosey to first lamp post for 10 burpees, etc. all the way to the tenth lamp post by the Kiddie Fountain (I thought it was one of the several Popp fountains around town, but Reluctant Yankee contends it a Hyams fountain, which Google identifies as the fountain at the entrance of the amusement park in City Park; are there two? Until the PAX can investigate or the Official Historian Tool can confirm, YHC will just call it the Kiddie Fountain) across Magazine for 1 burpee for a total of 66 burpees. Quizzical mumblechatter asking YHC whether the PAX had to cross the street. Year, dear, but look both ways first. So Route 66 was apparently a first for The Birdcage.
Since the Kiddie Fountain (see above) has so many good, square edges, some merk-o-rama was in order: a quick 20 merkins in cadence followed by a quick ten derkins in cadence. Now for COP3, apparently another first for Uptowners: some Dora: pair up for 100 Imperial Walkers, 200 Squats and 300 LBCs with alternating moseys to second lamp post and back.
Mosey back down the Alley of Death for a closing Circle of Mary for COP4:
Tclaps for Tito’s Kotter. A true HIM: he didn’t let his ankle rule the day.
Peace, Jingle Vader
EiEi has been recently inspired by the American Ninja Warrior marathon which aired on the (esquire channel?) stated that his New Years resolution is to be able to do 20 consecutive pull-ups.
What better way to start than the 1st F3 workout of 2017:
The thang:
mosey 2 laps to wait on any stragglers, keep moseying to livingston playground with some fartleks and lunge walks sprinkled in.
at the play ground: burpee pull ups x 5 (YHC’s new favorite that he stumbled across in a woman’s fitness magazine; dead hang knee to chest x 10 IC, pull ups with lateral shifts at top x 10 OYO
plank walk to swings: TRX style ~ rollouts, pikes and SL squats, Plank walk back to mokey bars for one last set of pull ups x 5
Mosey back to trailhead:
Get ups with 15# wt x 5 Each arm, slalom run through the posts, jump-rope, alternating rounds through each member of the pax
finish up with multi-segmental rolling leading with each extremity
COT: prayer
Welcome back Nacho (and the shovel flag) from the ‘offseason’
5 pax met on the last day of 2016 to finish the year strong with a beat down on a clammy December morning.
15 min pre-workout run for those trying to boost their mileage in prep for the tough mudder
The Thang: round-robin Q style:
Warm-up EiEi: SSH, Mt climbers, Seal jacks, PP and some other stuff…x 10-20 IC
Tank-up: Jumpshots, Irish jigs, Merkins, Burpees x 10-15 IC
Steve: 6’s seawall derkins sprint to broadjumps with reverse jump, bulgarian split squats x 16 IC Both legs (killer)… some other stuff that was hard, YHC cant remember due to waiting too long before writing this BB.
mosey to Eastern most playground…
YHC: Burpee pull ups x 5, turkish get-up Left, x 5 Burpee pull ups, x 5 R get ups, planks/sideplanks, hanging knee to chest x 10 IC
Turbo tax: Obstacle course~ up playground steps/stumps down firemans pole, run across field, single leg hop across splash pad, up and over other playground equipment, Single leg hop across splash pad with other leg repeat x 7 min
Run back to shovel flag with random ‘jukes’, ‘headers’, and ‘sprints’ (killer)
COM: flutter, HTH, and finishing off by writing Happy New Year using our feet and stout core musculature.
COT: prayer, coffeteria
Great work out guys, way to finish up the year!
Cheers,
Chewy
