At 6:25 a.m., YHC only saw one other car in the parking lot. YHC had a feeling this may be the smallest group of PAX at the Mothership. Many HNJ PAX were at the T-Bois concert down by the Bayou. Few strong PAX were representing F3 Nola at the Spartan Race in Mobile, AL. T-Claps to Triple Shift, Hokie Pokey, and Fracsac for challenging themselves on completing such a challenging obstacle course. At 6:30 a.m., 5 strong Uptown PAX gathered by the imaginary flag on a cool, wet, rainy Saturday for a beatdown. Uptowners took over the World…. now known as the Uptownship.
Warm-ups
Short mosey to the Peristyle and did the following:
SSHs x 20 IC
Windmills x 10 IC
Grass Grabber x 10 IC
Imperial Walkers x 20 IC
Inch Worm Merkins x 5 OYO
Hill Billies x 20 IC
Mountain Climbers x 20 IC
High Intensity Interval Training (HIIT)
The PAX stayed at the Peristyle and performed the HIIT. The purpose of HIIT is to give it all you got for one minute to get your heart rate up and then rest a minute. The PAX did the following exercises in this order:
1.) Mountain Climber Merkins – do 10 MCs then end with one merkin = one round. Do as many rounds as possible in one minute and scream out each round upon completion. Rest one minute.
2.) Bobby Hurleys – Do 10 Bobby Hurleys = one round. Do as many rounds as possible in one minute and shout out each round upon completion. Rest one minute.
3.) Leg Raises – Do 10 of these = one round. Do as many rounds as possible in one minute and shout out each round upon completion. Rest one minute.
4.) Jump Lunges – 10 lunges = one round. same as above. Do as many rounds as possible in one minute. Rest one minute.
5.) Burpees – 5 burpees = one round. Do as many rounds as possible in one minute. Rest one minute.
6.) Hello Dolly – Do 10 of these = one round. Do as many rounds as possible in one minute. Rest one minute.
Rinse and repeat for another round. So in total, the Uptown PAX toughed out 12 minutes of HIIT.
The Thang
The Uptown PAX moseyed to the fountain in front of NOMA and ran into about 14 Metry PAX plus Quincy from Uptown at the Muscleship. Yes Bogey – you count as a Metry PAX.
Round 1
50 Rocky Balboa IC in front of NOMA, to the fountain with 15 Derkins IC to the 2nd light post with 20 Plank Jacks IC to the 4th light post with 20 Low Slow Squats IC to the 6th light post with 20 Genuflex x IC to the 8th light post with 20 Peter Parkers IC
Moseyed back to the steps in front of NOMA
Round 2
30 bunny hops IC in front of NOMA to the fountain with 15 dips IC to the 2nd light post with 10 merkins IC to the 4th light post with 20 Parker Peters IC to the 6th light post with 20 King Kong shoulder taps IC to the 8th light post with 20 Mountain Climbers IC. Then moseyed back to the steps in front of NOMA with a 30 seconds rest.
Then moseyed back to the flag and ended with 10 Nolan Ryans on each side IC by Gabrielle.
COT
Count-O-Rama 5 strong UPT PAX, Name-O-Rama, announcements, intentions. No FNGs. Thank You all again for the opportunity to lead. Always an honor to workout with my F3 brothers. SYITG
Lagniappe – Uptown and the World united at the Coffeeteria after the Uptownship and Muscleship beatdown. Photo credit – Bogey.
A quick run to the corner of St. Charles and Walnut was followed by a warmup:
Sidestraddle Hops x 20
Forward and Backward Arm circles x 10 each
Imperial Walkers x 20
Plank Jacks x 20
Mountain Climbers x 20
We then ran to the corner of St Charles and Broadway where we did 20 windmills.
Next it was ascending Jack Webbs while running up Broadway, stopping at each corner we added one. Starting with 2 we ended with 7 at Feret.
Then we ran halfway to the parking garage and did 10 burpees, followed by 40 Rocky Balboas at the corner of the access road.
We then ran to the base of the Mountain where we played catch me if you can with partner 1 running backwards and partner two chasing forwards after 5 diamond pushups.
At the top was Mary consisting of Dying Cockroach, Hello Dolly’s and Freddy Mercuries x 20 each.
Down the stairs to the benches for Right Leg Step Ups, Dips, Right Leg Power Ups, Decline Merkins, Left Leg Step Ups, Dips, and Left Leg Power Ups.
Finally we ran to the roundabout where we ran, did 10 Bobby Hurley’s, lunge walked and bear crawled across the grass.
On a balmy Tuesday morning 8 Pax gathered for Tsunami.
A quick run down St Charles lead to our warmup at the corner of St. Charles and Walnut.
I only posted because I was the Q. The time change, the Mardi Gras break, the darkness of the gloom- all good reasons to sack. As been said many times, if left to my own devices I wouldn’t be there. Thanks to F3 I was. Disclaimer which included a very Confession-like ‘my last Q was 6 months ago’(!) and we were off.
Warm Up in oak alley:
SSH IC X 30
Hill Billy IC X 30
Arm circles X 10 and reverse
The Thang: I wanted to do Catch Me if You Can all the way around the park with some beat downs interspersed. Keeping the pax in order necessitated lining up in alphabetical order so we got a little brain workout as well. Once organized we made our way around the park doing Catch Me if You Can with the last guy in the column dropping off for 3 burpees. This seemed to please everyone. Alphabetical order insured we all got a chance to participate!
First beat down at the row bars for: rows (count to 10), lunges, Bobby Hurley’s, LBCs, Low Slow Squats
Next COP across from the bridge: Merkin Wave with bear crawl to center and out between each wave. 3 waves total.
Next COP was at the benches by the fountain: RLSU IC X 20, Dips X 15, LLSU X 20, Classic Tinkles (just offering that moniker)(Akin to naming yourself ‘Ice Man’ or similar I assume): Shoulder taps IC X 10 straight into Derkins IC X 10, followed by shoulder taps IC X 10
Mosey on to grassy knoll for some Mary:
WW 2 sit ups X 20
Dying cockroaches X 20
Douilles X 20
Supermans X 20
Back to the track and on to the pull up bars. Short on O2 I went with the same rotation that we had done at the row bars. The mumble chatter involved Yankee wondering how many likes his posts get. He must work with adolescent/teen girls all day.
Back to the flag and only several seconds over the time limit. Not bad.
Count off, namorama, and COT. Continued prayers for Angie’s dad.
20 Men gathered in the gloom on Monday February 25th to join Bones on his VQ
Warmup:
Run the loop to the bandstand. 19 Sidestraddle hops. 10 Forward Arm Circles. 10 Backward Arm Circles. 20 Peter Parkers. 20 Parker Peters.
Run down Oak Alley with ascending burpees at each lightpost 2-4-6 then bearcrawl to the track.
Run to the zoo, 10 windmills, 20 hillbillies, 20 imperial walkers.
The Thang:
Dora The Explorer: 100 Dips, 200 Jump Lunges (2 is 1), 300 LBCs, 10 Murkins to finish.
Run to levee: 7s with Burpees and Jump Squats
End at the Flag with Protractor, 20 Freddie Mercuries.
How could I forget to tag Nip/Tuck, the one who EH’d me into this whole deal in the first place?? This has been addressed, thanks to my man for changing my life.
It was a cold, wet and windy morning at The Skinny. I broke my own rule of long-sleeve shirt when the temp is below 57. At 56 with some strong wind and light drizzle, I immediately regretted my short sleeves. Being the wuss that I am, we started under the pavilion with a warm-up and nine rounds of tabata. Russian twists, squat jumps and Peter Parkers got our blood flowing and let the drizzle die down. We may have annoyed a couple of ladies on yoga mats, but nobody farted, so it was a win overall. We then headed to the track for six sprint/jog running man intervals before stopping at the pull-up bars. We did a round of pull-ups, high knees, burpees and squat jumps before another six sprint/jog running man intervals. We then hit another round of tabata before doing an Indian run back to the start. One more tabata there before heading back to the pavilion for some alternating step/power-ups and dips. We finished right on time at 6:15.
37 Pax showed up on this cool Friday morning for some fitness and fellowship. YHC was leading a run up the mountain, and 86 lead the Angry (Tepid) Wave for some miles around the Tulane and Loyola campus. The usual disclaimer and off we go.
We started with our usual jog, making a short loop down St. Charles Ave and back to the horseshoe lawn at Touchdown Jesus. There we circled up for our warm-up COP:
SSH x 20 IC, IW x 20 IC, Peter Parkers x 20 IC, Windmills x 10 IC, Arm Circles 10 Forward 10 Backwards IC, Mountain Climbers x 20 IC
Next we moseyed to the bottom of Wolfpack Mountain. The entire Pax ran up the mountain, forward running on the inclines, side-hopping the ends, and back peddling the staright aways. Once at the top, a COP with Merkins x 10 IC, Penguins x 20 IC, Left leg cross over Merkins x 10 IC, Dying Cockroach x 20 IC, Right leg cross over Merkins x 10 IC.
At the top of the Mountain, we knocked out some Dora 1-2-3. Apologies to the Pax, as YHC misjudged the amount of time Dora would take. We split into pairs. One Pax ran down the stairs one floor and back up the ramp, while the other Pax exercised. 100 Floyd Mayweathers, 200 Squats, 300 LBC’s.
We ran down the stairs to hit the park benches. Left leg step-ups x 20 IC, Dips x 20 IC, Right leg step-ups x 20 IC, Dips x 15 IC.
We moseyed to the quad for a couple quick sprints. Sprint the quad, 10 Merkins, sprint the quad, 10 Merkins. Then we moseyed back to the flag for the finish.
86 lead his Pax on a 5 mile run to Yulman stadium and back, hitting all 3 mountains along the way.
Count off (37 Pax today!), Name-o-rama, announcements, intentions, and a prayer. I am truly grateful to have F3 Nola in my life. You guys are good friends, and you push me and hopefully make me a better man. Thanks for letting me lead today.
So, YHC correspondent has been pretty busy having started and new gig and trying to ramp up as quickly as possible so I apologize in advance for the lateness in this backblast.
This morning would not only mark my one year anniversary of F3, but also the start of a new AO “The Angry Wave” . This AO name is in reference to the school mascot of the other school on St Charles Ave, Although there was much mumblechatter that it sounded like a STD, Which seemed appropriate with our F3 Urologist – Tinkles taking the first Q. I gave the usual disclaimer, Tinkles gave his announcement for Angry Wave that it would be an all running beatdown and the PAX split up and we were on our way. Interesting coincidence – Tinkles was the Q of my first F3 workout.
I had a plan in my head of what I wanted to do but that went out the window when I arrived to see the Park and Street car line were ponds from the overnight rain. So we moseyed toward Walnut and then back down the Avenue to our favorite spot of grass next to Holy Name Church.
Warm up
SSH x 20
Hillbillies x 20
Grass Grabbers x20
Mountain Climbers x20
Fwd/Rev Arm Circles x10 each way
Thang 1 BLIMPS around the Horseshoe – This was supposed to be down the Ave – which was what we did my first workout…
Burpees X5, Lunges x 10 Imperial Walkers x15, Merkins x20, Plank Jacks x25, Squats x30 While running around the horseshoe.
Thang 2 Mosey to the Circle on Loyola’s Campus
Right Leg Step Ups x15
Dips x10
Left Leg Step Ups x 15
Dips x10
Bulgarian Split Leg Squats x15 R Leg up
Dips x10
Bulgarian Split Squats x15 L Leg up
Mosey to the base of the Mountain
Thang 3 – Dirty Mac-Dulla Mountain
Trying to come up with something original I had scoured the Exi-con found this version of an Indian Run that sounded good but on paper but was kind of a cluster F. First guy in line drops and does 5 mekins and planks till the last guys passes him, then yells “6” to let the first person know to drop and start merkins.(Problem – 2 lines – so too many “6” being yelled out.
At second floor landing Merkins x10, Low slow Squats x10, Dying Cock roach x10, Run up to 3rd level landing
3rd level – King Kongs x10, Bobby Hurleys x 10, LBC’s x10, Run up to 4th level
4th level – Diamond Merks x10, Monkey Humpers x10, American Hammer x 10, Run up to 5th level
6th level – Merkin x10, Squats x 10, Penguins x10 With it raining and running out of time we did not proceed to the the top.
Flutter kicks x 15, Some other Mary I cant remember at this time. Then Mosey back to the Flag to meet back up with the Angry Wave guys. They put in about 5 miles, running around the park, to the levee, down the levee to Oak St. back up to Carrolton, and back down the Aveto the Flag
Count-o-Rama, Name-O-Rama. 2 FNG’s – Welcome Grimace and Da Cuzan (He’s Da Parishes cousin) Prayed it out.
I am so very thankful for starting F3 a year ago and am so much better for it. F3 has changed my life in so many ways. I am healthier, and more fit than I have ever been in my adult life. I have been presented opportunities professionally that would have never happened with out the fellowship of F3. I never thought on that first cold Feb morning that I would ever lead one of these workouts and now I do on a fairly regular basis. Thank you all for pushing me, motivating me, and always pulling me up even when I was the “SIX” for those first few months. I am forever indebted to you my F3 brothers! Always a privilege to lead this group of High Impact Men in the gloom. Thank you for the opportunity to lead! SYITG!
Welcome to a balmy February morning and the second installment of the Tsunami AO.
Start out with disclaimer and then we are off to the lawn in front of touch down Jesus. Stretching warm up with the rare counting, in cadence no less, of windmills.
Then off the the corner of St Charles and Calhoun.
3 x 20 cross fit merkins oyo
3 x 20 air squat with 2 air press at the top oyo
3 x 20 v-ups oyo
5 burpees with ascending merkins
20 count and we are off the to the benches by WPM.
25 dip oyo
25 derkins oyo
25 incline merkins oyo
5 burpees with ascending merkins
10 count and off to the middle mountain
Lung walk up incline to second floor then 50 lbc oyo
Run to the next level and bear crawl up the incline to the third floor then 50 dying cockroaches oyo
Mosey to next level and sprint up incline, to fourth floor, then 30 leg raises oyo
Mosey back to the bottom.
Mosey back to lawn by touch down Jesus then ring of fire with 5 burpees as the count while holding Al Gore.
Mosey back to the flag, count off, name-o-rama, announcements, intentions and prayer.
Thanks to everyone who showed up and for letting me lead.
31 PAX managed to meet up on a beautiful, calm, cold Friday morning for the WPM. At 5:30, YHC gave his disclaimer. This is YHC’s 1 year anniversary with F3 Nola!!! YHC gave thanks to all the PAX for motivating and pushing him at 5:30 a.m. on a regular basis. YHC told the PAX to modify as needed, whether increasing or decreasing the reps. The key is to maximize your own workout and no one is here to judge.
Warm-ups
Short mosey to Loyola campus and to do the following in cadence:
SSHs x 20
Windmills x 20
Imperial Walkers x 20
Seal Jacks x 20
The Thang
Moseyed to the base of the WPM.
1.) Ran up the first ramp and did slow merkins IC x 10, focusing on form rather than speed.
2.) Ran up backwards the second ramp, and YHC called out Bartman to show everyone how a low slow squat is done because YHC noticed Bartman always has perfect form with his squats. Also – YHC gave a shout out to Bartman because YHC’s first F3 beatdown a year ago was Q’ed by him. YHC still remembers his very first Dora 1, 2, 3. Thank You Bartman, who led low slow squat X 10 IC.
3.) Side hopped on the flat level from one end to the other and switched direction in the middle. YHC called out Reluctant Yankee to do his favorite exercise, low country crab X 20 IC. YHC remembers during his very first WPM – Yankee was sweeping the Six, which was YHC. YHC never forgets the importance of sweeping the Six. Thank You Yankee.
4.) Ran up the ramp, and YHC called out Fracsac. YHC’s very first mothership was Q’ed by Fracsac. After the beatdown, YHC remembers this guy loves suicides and Cat. Wine Mixer. Why not….. YHC asked Fracsac to demonstrate the mixer with a 6 count. He led Cat. Wine Mixer X 10 IC.
5.) Karaoke on the flat level from one end to the other and switched direction in the middle. YHC called out Douille for his “Classic Douille”, American Hammer X 20 IC.
6.) Bear crawled up the ramp. Instead of crawling all the way up on this ramp, YHC broke up the crawl by yelling “HALT.” Stayed where everyone was and did 15 incline plank jacks IC. Bear crawled again and “HALT” again and did 15 incline mountain climbers IC. Then finished crawling to the top.
7.) Prisoner ran on the flat level from one end to the other to get to the next ramp. YHC heard few mumble chatter here when YHC announced “burpee broad jumps on the ramp.” YHC broke up this workout by yelling “HALT.” Stayed where everyone was and did 15 incline Peter Parkers IC. Burpee broad jumping again until the next “HALT” and did 15 Imperial Walkers IC. Then finished the burpee broad jumps to the top.
8.) Ran on the flat level from one end to the other to get to the next ramp. The group did lunge walks to the top of the ramp. Once again, YHC broke up the lunge walk in the middle with a “HALT.” Thanks to Gabrielle, the group did 20 decline (rather than incline) Parker Peter IC. Then finished the lunge walk all the way to the top of the mountain.
9.) At the top of the WPM, YHC decided to do some suicides. Ran down the ramp to the third light post and back to the top of the WPM and did 20 leg raises. Ran down the ramp to the second post and back to the top and did 15 leg raises. Finally, ran down the ramp to the closest light post and back to do 10 leg raises.
Ran down the stairs back to Loyola campus where the group started the workout with our warm-ups earlier.
Round of Mary
YHC dedicated this round of Mary to all the HNJ dads, who invited YHC to F3. Without them, YHC would have no idea F3 NOLA is here. YHC called out the following HNJ PAX to lead the following exercise in cadence.
Willie – Very slow Penguins x 15
Medulla – Dying Cockroach x 15
Gabrielle – Nolan Ryan x 10 on each side
YHC wanted to continue to call out the rest of the HNJ PAX but ran out of time. Moseyed back to the flag for the COT right at 6:15 a.m.
COT
Count-O-Rama 30PAX, Name-O-Rama, announcements, intentions. We will start a new Uptown workout on Tuesday. We will meet at the same spot as WPM, top of Audubon Park on St. Charles Ave. Our thoughts and prayers for Piranha’s family as they are expecting their newborn on Monday. Also prayers for De La Salle’s President. I am blessed and thankful to be able to workout with my F3 brothers on a regular basis and hope to do so for many years to come. Thank You all again for the opportunity to lead. Always a pleasure and honor to workout with the PAX. SYITG
