F3 New Orleans

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  • Audubon AMRAP

    10 men present for the beatdown Wednesday morning.

    Mosey over to the fairway of the 4th hole on Audubon Golf Course.

    COP#1

    20x Seal Jacks

    20x Peter Parkers

    12x Alabama Ass Kicker (each leg)

    15x Imperial Walker

    20x Smurf Jacks

    Mosey to fairway of 7th hole.

     

    12min AMRAP – 20sec exercise 10sec rest.

    Burpees

    Superman

    Plank Jacks

    Monkey Humpers

     

    Mosey back to fairway of 4th hole.

    Jack Webb 10 sets

    Stay put for MARY

    Mary AMRAP – 20sec exercise 10sec rest

    Freddie Mercs

    American Hammers

    Flutter Kicks

    LBC’s

     

    Mosey back to Flag pole for the 3rd F

     

  • Ups and Downs

    “I love those who can smile in trouble, who can gather strength from distress, and grow brave by reflection.” Leonardo da Vinci

    Five’s a great number because it’s more than four and less than six. We have five fingers on a hand, right. Five toes on a foot, right? Confucius writes of the five happinesses, right? So with a PAX of five, we set forth into the Gloom for

    THE THANG

    COP 1
    Jump Squats 20xIC
    Imperial Walkers 20xIC
    SSHs 20xIC
    Mountain Climbers 20xIC
    Low Slow Squats 20xIC

    Pick up rocks to mosey to Mount Everest (Monkey Hill?) for COP 2:
    Elevens across the mound with burpees 10 to 1 on the far side and bench presses 1 to 10 at the starting side. All YHC can say is, ARGGHH.

    Slow mosey to wall for some sitting around for COP 3:
    Toe Lifts 20xIC
    People’s Chair 1:30
    Shoulder Press 20xIC
    People’s Chair with Curls 20xIC
    Rows 20xIC
    People’s Chair 1:30

    Slow mosey to benches under canopy for quick, closing COP 4:
    Incline Merkins 20xIC
    Right Leg Step-Upx 20xIC
    Left Leg Step-Ups 20xIC
    Decline Merkins 12xIC

    Medium Mosey to rock pile, and then mosey to Flag for Namorama, Annoucements, Shout Out for Brady, and Prayers. Thanks as always for putting up with the Old Guy. Hope Amnesty is getting a good tan line in The Phillipines cuz’ he ain’t lifting rocks here or even showing up at The Skinny!

  • 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.

  • Compensation is Hell…for the PAX

    “What we seek is some kind of compensation for what we put up with.” Haruki Murakami

    Gratis Amnesty, YHC twisted his ankle on the last ten yards of Wednesday’s post. YHC can’t remember if Amnesty made the Disclaimer, but now suspects he didn’t cuz he split Dodge to evade service of process and is sunning his skinny ass on some beach in The Philippines! Anyway, YHC had to defer his planned alternations between Scylla and Charbidis and instead stick to nothing that includes rotating right ankles. Determined not to disappoint the PAX, YHC announced that he would improvise with a compensating post that included no suicides, burpees, step ups, etc. The PAX seemed happy at the prospect: damned fools. So after a disclaimer, the PAX headed to the Great Lawn.

    First COP (where Cowbell straggled in late and was in no hurry to join in and then Choo Choo and a kick-ass LNG joined the PAX)
    SSHs 30xIC
    Monkey Humps 30xIC (start of excessive MumbleChatter)
    Hillbillies 30xIC
    Good Mornings 30xIC
    Peter Parkers 30xIC
    Parker Peters 30xIC

    Second COP
    Black Jack across the Field: mosey across the Great Lawn ten times for 11-to-20 merkins and then mosey back to the other side (ten times, of course) for 10-to-1 LBCs so that the merkins plus LBCs always equal 21. Too much Mumble Chatter, so…

    Third COP
    Rinse and repeat the second COP but in reverse. Jack Black across the Field: mosey across the Great Lawn ten more times for 10-to-1 merkins and then mosey back from the other side (again, ten more times of course) for 11-to-20 LBCs (again so that the merkins plus LBCs always equal 21). Mubble Chatter less frequent second time (PAX learns). So that was 210 merkins and 210 LBCs (plus or minus). Mosey to benches in front of Peristyle.

    Fourth COP:
    Hip Slappers 20xIC
    Incline Merkins 20xIC
    Big Boy Situps (feet on benches, and knees (that would be elbows) to knees) 12xIC
    Derkins 20xIC

    Fifth COP:
    Monkey Humps 30xIC
    Rosalitas 20xIC
    Dr. Wx 12xIC
    Real Freddy Mercuries 20xIC
    LBCs 100xIC (come on, PAX, YHC is older than the rest of the PAX and over twice as old as some; give a man some Respect and keep up with him)
    ..and just because the MubbleChatter remained incessant, a full-minute Plank of your Choice.

    Ankle survived. DownPainment made. So mosey to the flag for a Namorama, naming of FNG, Announcements, Shout-outs and Intentions. Thanks again for putting up with Old Guys.

  • Area 51

    “The only easy day was yesterday.”  U.S. Navy SEALs

    Beautiful morning on the Mandeville Lakefront.  3 loyal PAX joined YHC for a cosmic beatdown on his 51st birthday.  After a round of 51 second four position plank holds, the PAX headed East towards the rising sun for an extended mosey and warmup.  Working their way to the Harbor playground, the PAX hit prisoner squats, seal jacks, lateral lunges, merkins, IWs, and SSHs, all IC 51x except for the lateral lunges and merkins which we split into 26x and 25x.

    From the playground, the PAX reversed course and headed West in another extended mosey, this time hitting random vertical jumps, burpees, and short sprints on the way.  Simple but effective.

    Stop at the stairs at Rips Restaurant for an AMRAP.  13.5 minutes of 10x toe taps on a parking bumper, 10x plank step ups to the parking bumper, Mark Ingrams (zig zag runs from post to post for 10 yards or so), then up and over the steps.  Recover with a 51 second front plank and then YHC called OT and the PAX hit another round at warp speed.

    Recovery mosey to the virtual shovel flag where the PAX partnered up and hit rounds of kettle bell suitcase carries, sandbag carries, woodchoppers with a bumper plate, kettle bell RDLs, flutter kicks and Hello Dollys holding a kettle bell overhead, bumper plate lock out walks, and kettle bell shoulder presses.

    Announcements:  Nacho has the Q on Tuesday, Einstein on Wednesday, and Blackbird next Saturday.  Mumble chatter about a clown car trip to NOLA F3 for the October 15th convergence in celebration of the 2 year anniversary.

    Count-o-rama, name-o-rama, and prayer.

    Solid effort from the PAX this morning.  Thanks for letting me Q.

     

  • Better Sore Than Sorry

    “Sweat is just fat crying”  -DaParish

    Five brave souls converged on the northwest corner of Pontiff this am for another no-run workout with hopes of seeing plenty “tears of fat” aka sweat.  YHC’s mission today was to try a few new things while digging deep to push the PAX through a respectable beatdown.  Everyone trickled in right at kickoff, including SOGO who’s been on a hiatus due to work schedule…t-claps for posting and welcome back.  After the disclaimer, we circled up for a twist on some regular warmup exercises:

    Warm-up (All IC):

    Windmills x10

    Arm Circle Progression – Forwardx10, Reversex10, Chinook(overhead)x10

    Squat Progression – LS Squatx10, Squat Kickx10, Squat Jumpx10

    Plank Position – Shoulder Tapsx10, Plank Rollx10, Plank Jacksx10

    Burpees x10

     

    Grab a medium rock and back to the circle for 4 rounds of Curls and Rows w/ a few Squats all IC:

    Curls x25, x20, x20, x15

    Rows x25, x20, x20, x15 

    LS Squats x25

     

    Re-position 50yds away and line up for some quality time with Boss Keen:

    Boss Keen’s Rockpile – 2 rounds (back and forth) standing up, 1 (or2?) round sitting down (RT position)

     

    Line up in outfield where YHC introduced the PAX to something he found on the F3 website.

    Bearpees (Mix of Burpees and Bearcrawl):  Start w/1 Burpee followed by a 4ct Bearcrawl, increasing the Burpee count by 1 and keeping ratio at 1:4 across the field.  When we hit 6 at the far side of the field, we broke for a few quick inspirational quotes (see below) and then worked our way back with rounds 7-10….lots of sweating, grunting, and panting on this one.

    Once done, there was mention of Drew Brees and the number 9 but the PAX wasn’t falling for that so after grabbing the rocks it was back to the circle with just enough time for:

    Curls IC x10, rotate rock to left, Curls IC x10, rotate…5 rounds total.  The trading of the rocks was a random call due to various mumble chatter about rock size and also due to the fact that YHC’s rock split in half by the chain gang….plus YHC felt like a chump with his half rock and wanted to insure consistency for the entire PAX.

    COT started off with a recap of some of motivational workout quotes we kicked around throughout the beatdown:

    “You have to push past your perceived limits, push past the point you thought was as far as you can go.”  -Drew Bress

    “Better sore than sorry”  -Anonymous

    “Weakness is pain leaving the body”  -Amnesty

    YHC mentioned how the PAX pushes himself and others to do more than they would typically do on their own.  T-claps to all of the Q’s for keeping the workouts interesting and worthwhile.  COT ended with shout outs for those in need and gave thanks to the sky Q.

    Moleskin:  Mumble chatter today attempted to determine if “rows for the hoes” (the cousin to “curls for the girls”) actually excites any women but the conclusion only rendered something about a tramp stamp.  I guess that remains to be determined.

    Till next time,

    Tool

     

     

     

  • Hurley played for Duke not IU

    When 9-9-16
    Post by RY on behalf of Bartman

    QIC – Bartman

    Warm Up:
    Mosey across st Charles dodge a car or two 5:30am drivers are bad.

    COP 1
    20x SSH
    20x Imperial Walker
    20x Superman
    20x Plank Walk
    20x American Hammer

    Mosey over to touchdown Jesus for crab walk / bear crawl combo.

    From Loyola letters bear crawl to TD Jesus and crab walk back. Meanwhile partner is doing as many possible.
    1. Burpees
    2. Bobby Hurley (Not a Hoosier)
    3. Hello Dolly/Leg Lift
    4. Mountain Climbers

    Mosey to the top of the WPM for more. While one PAX is doing stairs:
    10x Merkins
    20x Flutter Kicks
    10x Monkey Humpers
    20x Plank Jacks
    Repeat

    Mosey back to the flag, or where it was supposed to be!

  • 11’s + Levee = 🙁

    YHC posted just in time on a dark Thursday morning at Okwata. A good group of 9 PAX posted including a blast from the past in Triple Shift. In true Triple Shift fashion, he didn’t just post for his first time in over a year. He also brought two FNGs with him. TClaps to Triple Shift

    YHC gave disclaimer and we were off.

    The Thang

    Moseyed around fountain with karaoke both sides. Sprinted across street to concrete area near water littered with broken glass.

    Jack Webb

    The Thang

    Warm Up COP near pile

    IC
    SSH x 40
    ISW x 15;
    Plank Jack x 20
    Arm Circle x 20 one-way and then 20 the other way.

    Moseyed a little way down Boardwalk.

    Jack Webb (1:2 merkin:air press ratio up to 10:20)

    Moseyed down to Canal Blvd and up to top of levee.

    11’s on levee
    Begin 10 Burpees one side, and 1 Low Slow Squat on other. Every time you reach top of levee, 5 Rudy Jacks (combined half burpee/half plank Jack).

    PAX completed this levee beatdown, but it took the entire rest of time!

    Pax moseyed, stopped for 5 pull-ups on Mitch’s pull-up bars, and moseyed to flag.

    COT
    Named FNGs John Doe and Torque. Apparently as I write this I learn that Reluctant Yankee is disappointed in John Doe’s name. We thought it was apropos as he hesitated with his last name, as if he forgot. Anyway, Big Sky was a close second if RY prefers.

    Good prayer request and closed out in prayer to begin a good Thursday. Hope FIA ladies up town had a good inaugural workout!

  • Channeling Sergeant Merwin J Toomey

    The gloom was lifting and rain abating when 14 young recruits and I ventured out at the Birdcage.  Disclaimer.  I am not a professional trainer, heck I’m not even semi-pro, but we all have to do our part.

    Mosey towards the Fly.  Stop in front of the zoo first.

    COP 1- SSH x 25, Plank Jacks x25, Mountain climbers x 25, Seal jacks x 25 10 Burpees

    Mosey to the Levee by the soccer fields.

    stopped for 10 burpees on the way (20 total)

    Levee COP 2- 7’s (instead of 11’s) with ascending count of squat jumps at the base and a descending count of Merkins at the Apex

    Mosey to the soccer field

    10 burpees (30 total)

    COP 3 partnered runs- #1 1 runs backwards across field and returns forward while other partner lateral line jumps.  then swap.  #2. 1 side steps across right leg and back left leg while other partner lunges. then swap. #3. Sprint across and back while partner river dances then swap.

    10 burpees (40 total)

    COP 4 Bear went over the mountain.  Bear crawl over the hill and back while partner plank walks) then swap

    10 burpees (50 total)

    Running our of time.  Fast mosey back.  Stopped twice to let stragglers catch up.  10 burpees each time instead of planking (70 total)

    Sprint to the flag.

    Count off, name-o-rama, named the FNG (who is a big dude that normaly carries a gun and I can’t believe you all made me name him Lacey).  Prayer of gratitude as we watched the real sergeant run by with some ROTC cadets.  Great morning to be in F3!

  • The Prodigal Son

    With the threat of an intense thunderstorm approaching, seven men gathered around an actual shovel-flag…thanks Bubba!

    DISCLAIMER, let’s mosey. In a field close to the Baby Foundry (aka: Refinery), circle up for the Warm-up COP:
    -SSH x 30 IC….Oh, looked who showed up…the Prodigal Son! Welcome Back Shorty!
    -IW x 30 IC
    -PP x 20 IC
    -Arm Circles x 30 IC (15 ea. dir.)
    -J-Lo’s x 20 IC

    COP at the Baby Foundry; five stations:
    -pull-ups
    -box jumps
    -dips
    -burpees x 10 (the timer)
    -knee ups
    Mosey to benches:
    -right leg side step up x 10
    -merkin shoulder touches x 10
    -left leg side step up x 10
    Mosey back to the Baby Foundry (that’s one round)

    Rinse and Repeat for three more times (that’s a total of four for you slow learners)…

    Mosey back to the shovel-flag with two minutes remaining. Good, everybody plank up….

    Countoff, namerama and named the FNG Hufflepuff…yep, he’s a big Harry Potter fan, announcements, shoutouts and a prayer. FYI: it’s a courtesy to keep your shirts on until after the Ball of Man….right JV?