I figured I would try something a little different. I’m pretty sure this could be the longest partner run in F3 Nola history. We need the reps though and no place like the home field to start working on some race day prep. As fortune had it all in attendance were from Team Uptown! Sorry world!
Disclaimer and let’s stay here for a warm up.
SSH IC x 25
Windmills IC x 20
Forward arm circle IC x 15
Classic Seaman IC x 15
Divide into two groups. 5k pace less than 9:00 and greater than 9:00. Grab a partner form the other group. You’ll see little of this guy today!
Partner run with the running partner doing a loop around the park, approximately 1.8 miles. The at home partner will repeat BLIMPS plus 35 LBC plus 5 pull ups until their partner returns.
Not to divulge their identity but a couple of pax killed their loop! All did well. As the groups finished there was time to catch some voluntary Mary plus some merkin ring of fire. Times up!
Count off, namorama, FNG naming, COT. Welcome Sediment, environmental engineering, and Guts who hails from F3 Winston Salem and now calls NOLA home.
Another glorious gloom at the Milestone Marsh shows us that valuable lessons in life can be garnered from even the most unexpected places….
QIC decided that today would be a great time to test out some (in his limited experience) never before tried- by-F3Northshore exercises (save for 1 or 2). The Marsh regulars are always down for a challenge, and as they gathered at center court, the formerly ubiquitous Weinke emerged to once again shine a magnificent light of recall upon the Q in his quest to drop the beat…doooooooown!
WARMORAMA
Nancy Kerrigans – on 1 foot, with the other extended behind, bent at the waist, and arms extended outward…arm circles x10f, x10b
Hairy Rockettes – x20 straight leg kick, touch right hand to left foot and vice versa
Sprinkler – x20 with arms out in front, torso twist to the right with right knee up to the left and vice versa
Failure to Launch – x6 hold Al Gore while Q counts down from 10 the tuck jump
THANG
With a robust selection from the Core category of the Exicon, the PAX proceeded thusly…
XYs – x25 Rosalita and Flutter Kick done together in a 4 count. Trickier than it sounds
Cross-Elbow LBCs – x25 self-explanatory nod to the obliques
Inch Worm – x25 plank position with feet on a swing, bring knees to chest
Swerkins – (count MAY have been abbreviated???) again in plank position with feet on a swing, merkin followed by knees to chest
*while at the swings, a barn owl swooped down near by to see what we were up to*
Weezy Jefferson – x25 (done in reverse from stated direction) from 10 degrees to 90, legs up on 3 count, down on 1
Van Goghda – x25 on your 6 with legs spread, sit up r hand to left foot, and flip flop (YHC’s poor brush-burned coccyx is still regretting doing this on concrete)
Protractor – on your 6 with legs extended straight, raise or lower to Q’s called-out angle from10 degress to 90
J Lo’s – x25 in chill cut plank, pivot hips to the ground side to side
Panseys – x5 pull up and hold, then raise straightened legs to 90 degrees (or at least attempt to) then lower legs and back down
Never Cross Dolleys – x25 Hello Dolleys with arms out in Iron Cross position
T-Bombs – x25 (look for these very soon at a Saturday beat down near you!) start in crab position, 1 kick legs straight out, 2spread legs aprt, 3 bring them back together, 4 back to crab position
And Finally…
Steinls – 2 sets, 30 second plank, 30 second chill cut plank, 10 merkins, 5 IC r leg peter parker, mountain climber, parker peter, followed by l leg, 10 more merkins, then return to plank, rinse and repeat.
COT
Waterpik did us the honor of leading us out in prayer
As we were spending so much time facing up, the PAX observed our visitor the barn owl stealthily perched on a rafter, hunting dragonflies that had trapped themselves under the ceiling thinking they’re freedom awaited them at the source of the daylight now streaming through the translucent skylights. She would swoop up and abscond with a crunchy morsel to devour in a near by tree. Repeatedly, she kept coming back to the buffet.
2 lessons dawned on YHC watching this play out:
1, Don’t necessarily follow the light, it can sometimes be an illusion (all that glitters is not gold)
2, If you want to catch fish, go where the fish are.
3 PAX converged at the car pool spot to travel slightly further North to the Gipper on this pleasant non humid Gloom.. Bushwacker and Steve already positioned and ready to roll as the YHC rolled up at 0535.. Arrived at the Trailhead with greetings from Turbo, fresh off a recent visit much further North where the mild 60s we were experiencing was an all day affair.. PAX swelled to 8 quickly as 10k Jose also stopped in to give a good morning after finishing up a 10k to start his Gloom. Had he not been assigned to summer school I am sure he would have stayed and enjoyed the lesson plan of the day… 0600 so it was time to get started.
Warmup was short to spare time for the beatdown and consisted of 10IC Windmills, Seal Jacks, SSH and Butt Kicks..
Moseyed to the rock pile to pickup moderate coupons to be used later in the workout. Dropped them off by the courthouse and then across to the parking garage to get things going. With an odd number of 7 we split into three groups.. Exercise was the William Wallace.. Each group placed at a corner P1 held plank while P2 ran to the center of the square to perform a series of exercises called by the Q. Flap jacked till everyone completed 10 Burpees, 10 (8) count body builders, 20 Merkins and 20 Squats… Once completed we returned to the courthouse for an extended W.A.S.H better known as the WASHATERIA!! Still in pairs with P1 doing the exercise while P2 moseyed up and back down the stairs picking up the count..
Werkins (50)
American Hammers (100)
Step ups (150)
Hip Thrusts (200)
Alternating Shoulder taps (250)
Toe Touches (300) with time running short and wanting to use the coupons we had delivered modified to (250)
Elf on the shelf (350) intended but with time expiring (Most teams reached 50)
Reverse Crunches (400) to be continued…
Imperial Walkers (450) to be continued…
Arm circles (500) to be continued…
Moseyed back to the flag with one min over.
Count off, announcements, COT
Appreciate Barely Legal praying us out!!
Thanks for following my lead and next time the Q will be better prepared with his timing and change so we can complete our day at the WASHATERIA!!!
YHC signed up for the Q at the stomp a few weeks ago for his 3 year anniversary of F3. However, said Q forgot what day it was, until he was rolling in hot. One would think a 3 year milestone would warrant a unique beat down, but nay, it was the Stomp.
Brief disclaimer, then instructions to run 20 minutes out and back, meet back at the flag for a little extra.
Upon returning to the flag, we completed:
Merkins IC x 10 (20 total)
Seal the deal with 10 Burpees OYO
COT
Count off, name-o-rama, intentions, closed with a prayer
NMM Welcome Oops! and Nexium. Thanks for allowing me to be a part of F3 for the last 3 years, it is truly an awesome thing!
I missed F3 last week while I was out of town – in Puerto Rico. I enjoyed the break but F3 buckteeth worked me pretty hard in the Isla de Encanto.
Saw Tube Steak first thing and I offered him a high five and he gave me knuckles – so that started off the 10th of June in an awkward manner. It was a breezy and cool AM. Gave a serious disclaimer then we started our beatdown.
Mosey to the Oak Alley for some hand release merks 10, 8, 6, 4, 2 for a complete 30 hand release merks. Back to the track and a decent paced mosey to the row bars. At the rows we did Rows, Hand Release Merks, SSH, Imp Walker Squats (12 is the count), and Mtn Climbers. 5 stations.
Then we did a long run to the fountain. Run a running man, then jog one. Ping Pong to the 6 until all the PAX are at the fountain. Funny some of the fast guys went to sweep the 6 but it wasn’t one of our guys.
At the fountain we did right leg step ups, left leg step ups, decline merks, incline merks and dips. Had to stop the PAX for not being in sync. #mycadenceispure
Back to the track – Hallelujah run to the golf green.
At the green we did dying bug x 25, low country crab x 20, o mary x 12, russian twist x 15, and jingle vader led us in 26 flutter kicks.
Back to the track – we ran to the pull ups – monkey bars. Here we did XYZ while some pax did pull ups. Ran out of time here – so we cleaned up with horses to the stable. Plank and wait at the flag. Got to the flag at 614am so we did squats until 615.
Lots of good times in the GLOOM. Closed with a prayer for my friend with cancer, for the people still recovering in Puerto Rico.
YHC was happy to return from his week long absence due to a family trip to Disney World. While it may be the happiest place on Earth, I feel that everyone with small kids who takes them there will agree that it’s not a vacation, it’s a trip. I’ll leave it at that.
With that said 11 men met in the gloom on a warm, humid, yet mildly breezy morning at our usual spot. We were blocked from parking in our normal spots due to some cones and a cop car but otherwise everything seemed like a typical morning. Disclaimer was given and off we went to the track.
Warm up:
Frankenstein kicks
Butt kicks
Carioca
Straight leg shuffle (Kuch thought this had a different name but his argument was weak so it was overruled. I thought he was a lawyer?)
Closed the gate
Open the gate
Super Mario punch
400m jog
Tha Thang – The 10 Gassers Challenge:
Round 1: 50m at half speed, backpedal to return
Round 2: 50m at half speed, backpedal to return
Round 3: 50m at three-quarters speed, backpedal to return
Round 4: 50m at three-quarters speed, backpedal to return
Round 5: 50m at full speed, backpedal to return
Round 6: 100m at half speed, backpedal to return
Round 7: 100m at half speed, backpedal to return
Round 8: 100m at three-quarters speed, backpedal to return
Round 9: 100m at three-quarters speed, backpedal to return
Round 10: 100m at full speed, backpedal to return
Static stretching (each done for 15 count):
Seated Hamstring stretch
Figure-4 piriformis stretch
Kneeling hip flexer stretch
Stand quad stretch (done with partner for balance)
Lagniappe:
Mountain climbers x 10 IC into 100m full speed sprint
Merkins x 10 IC into 100m full speed sprint
Mary/Plankorama:
Forearm planks x 30 sec
Side planks x 30 sec each arm
Single leg planks x 30 each leg
Alternate arm/leg forearm planks x 15 sec each
Mosey back to the shovelflag, countorama, nameorama, announcements, intentions, and sweaty ball of man.
Glad to be back and thankful for a safe trip. Look forward to leading the PAX for my next Q.
You know that song! It was a popular (maybe still is) play in the clubs by names I can’t remember. Upon looking it up, turns out it was Rob Base and DJ E-Z Rock……….YHC would have lost that Trivial Pursuit question.
“It takes two to make a thing go right, It takes two to make it outta sight”…..and so on
That’s what happened at the Renaissance Sunday morning in City Park! 2 Pax showed up to make a thing go right, and it was outta sight!
YHC has been making it a habit of rolling in hot to the new Sunday AO. This week was no exception where YHC found Hokie Pokey roaring and ready to rock it out! But first, the disclaimer…….and then
Warm up
SSH IC x 31 IW IC x 15 Abe Vigodas IC x 10 Grass Grabbers IC x 10 Arm circles IC x 20 Peter Parkers IC x 20 Mountain Climbers IC x 20 Shoulder Taps IC x 20
Short Mosey to the NOMA fountain
LL Steps ups IC x 15 Dips IC x 15 RL Step ups IC x 15
Ascending merkin ladder on NOMA Steps Step 1 – 1 merkin Step 2 – 2 merkins….continue to top step which is step 8 for 8 merkins
Mosey to the Foundry for stations. Since it takes 2 to make a thing go right, and it takes 2 to make it outta sight, here’s what we did….
Station 1 Pax 1 – Pullups AMRAP Pax 2 – Run to bike path, 5 Burpees and run back (time) Flapjack
Station 3 Pax 1 – Big Boi situps AMRAP Pax 2 – 10 Jump squats, Kuch style (timer) Flapjack
Mosey to the Practice Track off Roosevelt Mall for some “Catch me if U can” Pax 1 – Run backwards at a healthy pace Pax 2 – Complete 5 Burpees and then sprint to catch Pax 1 Flapjack around the track. Each pax enjoyed 4 sets of Burpees
4 Corners on the practice track Run straightaway, stop and complete 5 Burpees at the turn Run the curve, stop and complete 5 Burpees at the straightaway Complete one lap, and 20 Burpees
Mosey back to NOMA for some Mary LBC’s IC x 15 Flutter kicks IC x 15 Hello Dolly IC x 15 Dying Cockroach IC x 15 American Hammer IC x 15 Tin Snips IC x 15
Mosey back to VSF for COT Count off, name-o-rama, announcements, intentions and closed with a prayer to the Sky Q
NMM It’s not easy rolling out of the rack early on a Sunday morning, but YHC committed to making this AO work, so up and at ’em it is! T-Claps to Hokie Pokey for the continued commitment as well. For anyone interested in finding out what the new Renaissance AO is all about, get yourself to the NOMA fountain at 0630 next Sunday and YHC will give you a tour!
Coffeteria at Cafe Navarre with some good F2 is always a good way to end a beat down.
I’m out of practice. Secondary to other commitments I haven’t posted at Wolfpack proper in several months. I underestimated the stairwells, especially the stairwells in June. More on that later. The red Friday workout in honor of Sgt. Joey Bovia from Metairie was planned for the Uptowner. In a clear move of imitation/flattery I wanted to incorporate the 8 exercise for 31 reps scheme into today’s beat down at Wolfpack.
Disclaimer and brief introduction of the Angry Wave duo of Bad Moon and Roots and we are off.
Short mosey to the bench area in front of Loyola for our 8/31 warm up:
SSH
Imperial Walker
Mountain Climbers
Peter Parker
RLSU
LLSU
RL Bulgarian Split Lunges
LL Bulgarian Split Lunges
Mosey to the Mountain for a quick regroup and two-column Indian run to the top.
Assemble on the peak for Dora 1-2-3. Burpees, Merkins, Russian Twists (one is one) while the partner goes down the stairs to the ground level and back up the other stairs. The stairwell loop took longer than expected and once I got started I don’t think I ever caught my breath or got my heart rate back below 130. After me and G-spot each did two laps we still in the middle of Merkins and time was getting short. Audible to staying up top and finishing your reps together. Kudos to the Pax for busting ass on this. The time passed quickly but the intensity didn’t allow for much banter which I missed.
Mosey back to the flag. 35 pax! Had to grab my phone as my hypoxic brain wasn’t going to remember beyond the guy to my right. Two FNGs who, based on the namorama video footage, didn’t look too beat down. Welcome Creeper (a legit actor whose credits include some NCIS (he played a rapist) and Jeepers Creepers 3) who gave a nice reminder that every moment is a gift from God (paraphrase). Welcome Uncle Rico (almost ‘Precursor to the Heisman’ or similar) who has a career in football (coaching) who during his HS QB days was backed up by Baker Mayfield. I look forward to learning more about these two gents.
COT with special intentions for BellHop and his battle with cancer and for a friend of Roots whose son was in a serious ATV accident. A prayer of thanks for great men like Joey Bovia and all the veterans who died on D-day or elsewhere to secure our freedom. A prayer of thanks for the strength we get from each other. Amen.
warmup; windmills, ss hops, arm circles, seal jacks, good mornings, high knees, imperial walkers, butt kicks, toe touches, smurph jacks
mosey to the Taj Mahal back parking lot; partner one does a stop-start ladder run while partner two holds al gore for round one, then switch. Repeat 3 more times with position holder doing atlas squat, joga warrior pose left leg front, joga warrior pose right leg front.
at the parking stanchion, leg swings front to back, then over and across,then on six, with feet up on parking bollard for body lifts x 10
mosey to the front of the Taj, circle up for bear crawling, crab crawling, pushups, and planking.
mosey to the grassy knoll for sprawls x10, and roll-ups x10
mosey to the Justice Center parking garage upper deck for hill work – run up the ramp and jog back down, with the run part at 25%, 50%, 75% and 100%
