F3 New Orleans

Tag: 86

  • Methane Crew

    Beautiful AM 65 degrees and a cool breeze.

    Wanted to take a nice reverse lap up and around the FLY.

    Disclaimer

    We moseyed to the soccer goal in front of Audubon Zoo.

    COP 1:  SSH x 20, Imp Walker Squats x 20, Peter Parkers x 20, Dying Roaches x 20

    Mosey to the FLY.

    COP 2:  Square Bear Crawl – Bear Crawl 25 yards forwards, 25 yds sideways left, 25 yds backwards, 25 yds sideways right

    Mosey to Monkey Hill.

    COP 3:  Negative 2s.  Do 20 plank Jacks, run up and over and do 18 merks, up and over and do 16 plank jacks, 14 merks, back up and over until 0.

    Mosey to baseball fields.  Chitty Chitty Bang Bang  2 rounds.  All in plank jump over the legs of the PAX.

    Mosey to Labrynth:  COP 5.

    Russian Twist, LBC, Penguins, Low Country Crab, Fire Hydrant, Parker Peters, and Donkey Kicks

    Mosey back to the Flag

    At the flag it was PLANK WALK and wait.

    We finished with the recent ISI challenge of SHOULDER TAPS in 2 min.  I did 110 but 86 won the day with 133.

    Thanks – It is always a pleasure to lead

  • Man, the weather was great this morning!

    This weekend was hopefully a start to why many of live here in the south,  the heat has not arrived and the cold is on the way out.  And In New Orleans,  spring time means the start of festival season and all things outdoors including Saturday  F3 workouts where the “Gloom” term may very well be omitted.  “Roll down the windows, pull down the top,  crank up the Beach Boys and don’t let the musics stop,  we were born to rock…..”  well not quite southern California but enough to pull in a good crowd Saturday morning for F3 New Orleans.

    Here is how it actually went:

    Quick disclaimer and off to mosey to museum area.  I had my doubts last night the way my lower back felt from Hawg’s Friday morning Rock City with squat jumps and rocks and the ISI challenge of the day.  However we all persevere.

    Warm ups

    (25) IW

    (20) Windmills

    (30) Arm circles

    (26) peter parkers

    (31) SSH I think…

    First activity

    Over to the field to measure against the trees:

    Bear crawl to first,  (10) squat jumps (w.o a rock today)

    Lump walk to 2nd tree, (15) monkey Humpers

    Repeat (3) more times for a total (8) trees

    That was a leg focus,  with a bit of mumble chatter…

    Second Activity

    Over to Fountain:

    (8) Decline mercan

    (8) dips

    (8) Incline mercan

    Repeat another time

    That was a upper body focus

    Mosey over to Foundry for timer base work outs

    Break into (2) groups:

    1 runs an Indian run as primary timer

    Other works (6) stations —  (10) burps (secondary timer), pull ups, dips, step ups, leg pulls while hanging

    Repeated Twice till 7:15

    Back to Peristyle for Mary

    (25) IBCs

    2:00 of plank hold

    (20) flutter kicks

    (25) J LOs

    1:30 of Shoulder taps

    (20) Hello Dollys

    Enough….

    Back to COT for names, FNG naming, Announcements, Prayer requests and Prayer of thanks.

    Thanks for the opportunity to lead.

    PS.  — My apologies for those I missed in PAX below,  let me know my misses and I will update.

     

     

  • You Say Richard Simmons, I say Steve Prefontaine

    The Pax always enjoys a birthday beatdown and since my 42nd happened to be on the day of a traditional running workout and we are in the middle of the Run Ranger Run challenge I figured I’d take the Q and log some miles.  Resurrecting a Halloween Q get-up I also figured I should look the part.  Perhaps I’d excite more middle-aged flabby ladies then I’d earn respect from the Tulane cross country team but I considered myself more Pre than Richard in my own mind!

    Yankees preblast in addition to driving home the meaning of fart-sack (see the list of pax) also tipped off the runners and I was pleased to see the response.  A scouting run by the course director found a wet but fast track.

    Disclaimer and let’s get started.  Warm up in place with some hamstring stretching and let’s mosey.  Run as a group clockwise around the park from the flag.

    0.0- .5 miles: pause for 10 burpees IC and then Indian Run

    .5- 1.0 miles: benches for dips IC x 20 then some ‘classic Tinkles’ of 10 Derkins, 10 Shoulder Taps, 10 Derkins IC.

    1.0- 1.5 miles: POW run, backwards run, Right and left karaoke, and pause for 10 burpees IC

    1.5- 2.75: Indian Run and pause for 10 Burpees  IC

    2.75- 3.15 miles: Mosey

    3.15-3.6 miles: Alternate sprint/jog in the running man back to the flag. 12  Burpees IC to finish strong at a total of 42.

    Count off, namorama, Ball of Man.  Thank you Lord for the fellowship that make the painful painless and for the desire to make ourselves better.  Special intentions for Peaches’s brother and YSR’s aunt.  Please give them the strength to face their challenges.

    Thanks to Pax for getting me off to a great start to my 43rd year!

  • Double Dir-TAYY Mac Deuce

    Pre-Thang:  Weather was awesome 70-ish with the temp, a little humid but nothing crazy.  Ground was wet from Friday rains – perfect for something on your six.

    My first workout ever with OBT was a Dirty MacDeuce.  It makes me happy every time.  Happy in an I hate you but I love you kind of way.  So on past Saturdays I have often done a regular old Dirty MacDeuce.  I have done other things — Rounds with Tyson, 11’s, the Route 66, the baseball diamond, deck of death, etc but I have always loved the total body workout given by a MacDeuce.  So I wanted to one up it – and I Q’d a Double Dirty Mac.

    The Thang:  Mosey to the big Quad.  Here we did a SSH x 20, Merks x 20, Imperial Walker Squats x 20, Low SLow Squats x 20.

    LOOOONG Mosey to the track.  Through some puddles.  Tried to go around then at some point it was too much so we just went through the muck.

    Once at the track we did some LBCs just to rest from the long Mosey.  Then we went straight into the DMac.

    Lap with backwards run at the end — Circle we did:  Staggered Merks, Roaches, Reg Squats x 12

    Lap with kerioke at the end —  Circle we did:  Staggered Merks – Right, Freddie Merks, Lunge x 12

    Lap with butt kicks at the end — Circle we did:  Diamond Merks, Iron Cross, Lunges to the side x 12

    Lap with high skips at the end — Circle we did:  Plank Walk, Pickle Pounders, Lunge backwards x 12

    Started to worry about time so the 2nd mac deuce we had to double up all exercises.

    First lap Indian Run.  Second lap on your own.

    We did x 24 Mat Jumps (had to make up 4 at the end), Russian Twists, and Shoulder Taps

    2 full laps – at your own pace

    We did x 24 Hip Dips, x 24 Nolan Ryans, x 24 Low Country Crab

    We did it!  With 5 min to the buzzer and mumblechatter holding my feet to the fire about the “time email”  we walked to the street and ran to the flag.

    We arrived at exactly 730am.  Good job men.   We logged 3.6 miles.

    Rudy arrived from his LONG run just in time for the Circle

    Immediately after I couldn’t stay for coffee – I had to hustle to the 504k race.

    COT:  For Splash.  For friends who are sick.

    Thanks for letting me lead.

     

     

  • The Other Mountain

    Fun time in the gloom this morning with a great turnout.  Obviously inspired by Hawg’s presence, the PAX amped up the mumblechatter to near-Metry levels and kept it going throughout the workout.  After a quick disclaimer, we took the traditional stroll up and down the Avenue and set up in front of the Tulane sign for warmup (all IC):

    • SSHx25
    • IWx25
    • Merksx15
    • LSSx25

    Short mosey to the Loyola music building for BLIMPS, starting with 10 burpees and increasing in increment of 5.   Hard run from there down Calhoun to Freret.  At mini-WPM, alternate sprint/jog up the parking deck, stopping at each level for a different exercise OYO until Q says halt (about 30-35 reps each):

    • Level 2: Mountain Climbers
    • Level 3: Plank Jacks
    • Level 4: Peter Parkers

    At the top of MWPM, we partnered up for some core work.  Partner 1 ran down then up the stairs, while Partner 2 did the prescribed exercise, then flapjack:

    • V-Up
    • LBC
    • Russian Twists
    • Box cutters
    • LBT

    Short on time, we hurried back to the flag for the count, name-o-rama, and prayer.

    -Mulligan

  • Back in the Saddle…

    So after a sun-filled week in Orlando with the M and 2.0’s,YHC was ready to get back to the regular beatdown with his F3 brothers.  So much so, that we even suspended the no-burpee Monday rule.  Apparently one week of no burpees equals a burpee pyramid.  After disclaimer 16 PAX moseyed to kickball field in front of Audubon Zoo for:

    Warm Up

    • SSH X 20 IC
    • Forward Arm Circles X 20 IC
    • Windmills X 20 IC
    • Reverse Arm Circles X 20 IC
    • Imperial Walkers X 20 IC

    Next we moseyed to Soccer Field for Thang 1

    Four Corners/BOMB

    • First Corner 5 Burpees
    • Carioca to Second Corner for 10 OH Presses
    • Crab Crawl to Third Corner for 15 Merkins
    • Backward Run to Fourth Corner for  20 Big Boy Sit Ups
    • Crab Crawl to Beginning.

    All of the above OYO

    Because that was so much fun, rinse and repeat!

    Next we moseyed to Audubon Statue for Thang 2, a little DORA

    Partnered up as 1 PAX ran other completed:

    • 100 Derkins
    • 200 Squat Jumps
    • 300 LBC’s

    And just as Medulla Oblongata thought we were done “But wait there’s more!”

    Moseyed to Oak Alley for Thang 3, Burpee Pyramid

    • Starting at first light one burpee with one merkin
    • Run to second light for 2 burpees with two merkins on each burpee
    • Run to third light for 3 burpees with 3 merkins on each burpee
    • Run to fourth light for 4 burpees with 4 merkins on each burpee
    • Run to fifth light for 5 burpees with 5 merkins on each burpee

    For those mathematicians, that’s 55 merkins and 15 burpees for the PAX who completed.

    As we were running out of time, we cut burpee pyramid short and moseyed back to flag.  And because we had one minute left, 10 Nolan Ryans each side OYO.

    Count-off, Name-o-rama with one FNG, who PAX named Peaches as he is from Atlanta, went to UGA and we thought 28-3 would be too harsh.  Announcements and COT/Prayer.

    Thanks to PAX for letting me lead.  Truly grateful for this group of men and F3.

  • Is that Love in the Air? No, it’s duck s**t.

    Ash Wednesday and Valentine’s Day don’t coincide very often.  It’s a confusing mash-up.  What to do?  After the Disclaimer, THE THANG:

    Warm Up at the Newman(?) Bandstand:

    • SSH 25xIC
    • Low Slow Squats 25xIC
    • Frankensteins 25xIC
    • Mountain Climbers 25xIC

    Mosey about a quarter of the way around the park counterclockwise, for a Ring of Fire: bear crawl counterclockwise (avoiding the duck greetings), then the PAX do 7 merkins each around the circle; then more bear crawls counterclockwise (avoid the light pole!), then big boy situps 10xIC.

    Continue moseying to the front of the park at the fountain:

    • Derkins 20xIC (stop complaining: YHC cut it short)
    • Right-Leg Step Ups 20xIC
    • Dips 20xIC
    • Left-Leg Step Ups 20xIC

    Mosey to the Hurst Street entrance for some Mary:

    • LBTs 25xIC
    • Flutter Kicks 25xIC
    • Penguins 25xIC
    • Hello Dollys 25xIC
    • Russian Twists 25xIC

    Indian Run in two lines to the gym near Magazine, where the PAX broke up into four groups:

    • pull-ups 10 for the count
    • lunges AMRAP
    • merkins AMRAP
    • squats AMRAP

    Mosey across the golf course for a wrap-up with Countoff, Name-O-Rama and COT for Lent and Valentine’s Day.  Thanks for letting old timers be the Q, Jingle Vader

  • Uptown Buttercups

    It was a lovely morning for 20 men to meet in the gloom to grow and improve themselves.  DISCLAIMER!  Let’s mosey… circle up in front of the Tulane sign:

    -SSH x 30 IC

    -IW x 30 IC

    -Mt Climbers x 30 IC

    -Arm Circles x 30 IC (ea dir)

    -J-Lo’s x 20 IC

    Let’s head to the bottom of the mountain.  Column of twos and Indian Run to the top.  It’s time to bring 11’s back…we just don’t do them anymore.  On your own, run to the bottom of the incline, do 10 crossfit merkins, run back up and do 1 WWII sit-ups…run back down and do 9 crossfit merkins, run back up for 2 WWII sit-ups, and keep going until reversed.  After a couple of the young studs finished and planked, the rest of us stopped where we were and headed down the mountain to the lawn in front of touchdown Jesus for some Mary.

    Plank Challenge: Front plank 1 minute, Low plank 30 secs, low plank left leg up 30 secs, low plank right leg up 30 secs, left arm up plank 30 secs, right arm up plank 30 secs, low plank 30 secs, front plank 1 minute.

    That was fun and we still have time for more Mary:

    -LBC x 20 IC

    -Flutter kicks x 20 IC

    -Hello Dolly’s x 20 IC

    -Wife Pleasers x 20 IC

    Hurry up to the SF so we’re not late and RY chews us out….coutoff, namerama, announcements, shoutouts and a prayer.  Welcome FNG-Shanewego.   It was a pleasure to lead.  I look forward to the next time.

    HEY UPTOWN!  SUCK IT UP BUTTERCUP!!!

  • Credit Due!

    Better late than never on the backblast but between the Friday before Mardi Gras and today I had to reconnect some neurons.  But it was said Friday when 11 strong kicked the weekend off right.  We were short some rolling Elvi, Muses groupies, and flambeau carriers but those that showed were rewarded with a beatdown.

    Granted it had been a while since I q’d so naturally I forgot this disclaimer and promptly warmed up with 20 merkins IC.

    Mosey to St. Charles and Walnut for BLIMPS on St. Charles (F3 PR). Brought us to in front of Holy Name.  Encountered some displaced (ie lost) Navy ROTC students looking for another Seaman but we had to disappoint.  We did point them in the right direction.

    Mosey through Loyola to Tulane quad (plenty of Seaman here) (an ROTC breakfast perhaps) for some 4 corner abs. Russian twist x 30, LBCs x 30, LBT x 30, WW2 sit-ups x 20. Plank and wait in the center.

    3 peak challenge commenced: Mosey to Yulman garage and Mosey to the peak on your own pace down the stairs.  Long Indian run down Calhoun to Loyola Rec garage.  Indian run to the top and Kong ran like he was being chased- he was – so the pace was aggressive. Down the stairs and Mosey to Wolfpack mountain.  Indian run to the top with a lot of heavy breathing.  Down the stairs and hustle to the flag!  3 minutes overdue but a good 4 mile run once it was all done!

    Count off, name o rama, and intentions. Ball of man with prayers for a safe and fun Mardi Gras.

  • Lundi Gras Lap

    16 PAX for a Lundi Gras stroll uptown at the Skinny.  It’s Monday so you know that means a lap.  A guaranteed 1.7 miles.

    Thought I might be alone on Lundi Gras but we had another huge PAX.

    Bartman was the Q but got the text looking for backup since he was out of town.  I was in coverage mode.

    First –  we started our loop and pulled over for a quick circle.  SSH x 20,  Imp Walker squats x 20, Morning glory x 20, and Mtn Climbers x 20

    Prisoner Mosey to the Rows.

    Rows x 20 that was the count.   Then we did Plank Jack Station, Squat station and a LBC station.

    Mosey by sprint a running man and jog a running man to the bridge on the left.

    Here we circled for Jack Webb to 10.

    Then we sprinted a long run to the fountain. Incline Merks to wait.

    Dips x 20

    Then group 1 Bear Crawl around the fountain  Group 2 step ups

    Flip flop

    Indian Run to the Pull ups – Made the faster guys circle back for us.

    Then we got the bar for Pull ups x 10

    The rest of the gang did Plank Jacks, Plack walks and squats.

    Finally we ran the golf cart path to the FLAG.

    I got admonished for arriving 2 min late – my apologies men.

    Thanks for getting my toxic body out of bed – you rule!