F3 New Orleans

Tag: Audubon Park

  • BeMused- an Olympic downhill primer

    It was a cool not cold morning.  Lots of Fartsackers.  6 of us gathered in the gloom to eliminate some of the ethanol products ingested at the Muses parade the evening before.  In honor of New Orleans ski week- I had looked at some of the US Ski teams training regimens and tried to incorporate them into the workout.  (With some significant modifications.)

    Began with a mosey to the fountain.  SSH x25, Merkins x 20,  Box jumps x 20 (apparently the skiers do lots of jumps)

    Mosey to the quad,.  Lateral box jumps x 20 right, diamond merkins x 20, lateral box jumps x 20 left.

    Mosey to the garage where the fun began, Burpee Long jumps x 10 then sprint to next level, SSH jumps to the next level,  side step (like climbing with skis when you pass the lift) right to next level, side step left to the next level. Hallelujah run to the next level, Long jumps to the next level.  Now that we made it to the top some short planking and a slalom to the bottom.  Side step back and forth all the way then mosey back to the quad.

    Time for some Mary.  superman with a snow angel modification x 20, windshield wipers x 20, monkey humpers x 20, LBC x 20,  Followed by a short arctic animal parade with a “polar” bear crawl and a “snow” crab walk.

    Mosey back to the flag.  I always feel like we are playing frogger when we cross the road, so we did it for real with long jumps as we crossed st. Charles then a sprint to the flag.

    Count off, name o rama, announcements and a prayer.  Then off to rehydrate before heading to the quarter and replenishing my ethanol levels.  All ready for snow.

  • Stop Looking at the Internet

    Howling Monkeys, Moss Monsters, a Neanderthal gait discussion, 90’s Hip Hop references…what more could you want on a Monday morning? How about a whole bunch of random exercises YHC found on the internet? You got it…let’s mosey:

    Mosey to the bandstand for a COP:

    SSH x25, Side Lunge Knee-Ups Right Leg x12 Left Leg x12, Lunge Squats x15, Backwards Lunge Squats x15, Half Burpees x15 (the PAX prefers full burpees), Mountain Climbers x15 and 10 T-merkins to close.

    Mosey to the benches:

    Right Leg Step Up x20, Dips x20, LLSU x20, Incline Merkin x15, Knee Up Left Leg x15, Peter Parker Incline Merkins x12, Knee Up Right Leg x15, Decline Merkins x8

    Mosey to the lights:

    Double Merkin Burpee Suicides to all five lights, total of 15 Burpees OYO

    Animal Movements Light to Light:

    Ape Walk Forward, Plank Walk Sideways, Ape walk Sideways left, Ape Walk Sideways Right

    COP for Mary:

    Plank and hold, Side Plank Left Leg Raise and hold, Side Plank Left Knee ups x6, Side Plank Right Leg Raise and Hold, Side Plank Right Knee Ups x6, LBCs x20, Vups w/ In& out legs x15, Hello Dolly Kris Kross legs x20, Dying Cockroach x20 &  High Dolly Kris Kross legs x20.

    Bonus Round:

    Merkin Walk Circle Left and Merkin Walk Circle Right

    Mosey to Flag, Name-O-Rama, Shout Outs & Prayer.

    T-Claps to all seven Pax for tying The Skinny record.

     

  • Post Mardi Gras Stairs

    Pre-Thang

    The PAX gathered at the entrance of Audubon Park on this nice crisp morning 3 days after Mardi Gras.  Roots handed off the Q position to YHC as we set out to conquer the beginning of a strong Lent season.  YHC re-purposed an old backblast with a few modifications.

    Warm-Up

    Mosey to the edge of Audubon Park, back down the neutral ground, and over to Wolfpack Lawn Stairs.

    The Thang

    Wolfpack Lawn Stairs for a 3-part escalator:

    • OYO: 5 Burpees, jog up the stairs, 10 Decline Hip Slaps, boo boo bear crawl to corner, 15 Squats, jog back to beginning – Rinse & Repeat x 2 (switch legs on the boo boo bear crawl)

    Mosey over to Wolfpack Hill and head up ramps to floor 4.  Partner up OYO with one running stairs while the other AMRAP.  Flapjack until completing the B.L.I.M.P.S. exercises:

    • Burpees, Lunges, Imperial Walkers, Merikans, Plank Jacks, Squats

    Slow descent down Wolfpack Hill and mosey over to play ground by the flag for some Mary:

    • COP IC: LBC x 30, Box Cutters x 20, Russian Twists x 15

    Mosey back to flag.

    Name-O-Rama: 15 men became better this morning.  Cavalier EH’d two FNGs over Mardi Gras who were both looking to get in shape and show up their wives.  TCLAPS to Cavalier.

    Shout Out: FNG TomTom had a special request for a family member in the hospital.  The PAX asks for gratitude in getting us all up this AM and to help us adhere to our Lent goals.  We go into the weekend strong and healthy.  Hope to see everyone tomorrow morning at City Park

  • Super Gloom

    Pre-Thang

    The fog was so bad this morning you could barely see where your feet were landing with each step.  This was a super gloom kind of a morning right out of a horror film.  After a weekend of parades and over indulging, YHC set out feeling a bit hazy like a Monday normally is.

    Warm-Up

    Mosey over to the soccer goal frame: 10 burpee count, peak-a-boos, plank jacks, hillbillies

    The Thang

    Mosey over to the fly for some Mary on the river.  As we reached the top of the levee, fog got thicker and the cool breeze from the river brought a little more life to YHC.

    • IC: Box Cutters x 20, Plank Walks x 20, LBTs x 30, Penguins x 20, Dying Cockroach x 20

    Mosey over the giant ant hill by the soccer fields for some 6’s.  Run up and over hill for 5 Merikans.  Run back over hill for 1 Squat.  Repeat count down the Merikans and up the Squats always keeping total equal to 6.

    Mosey over to the Birdcage entrance for IC Step Ups x 20 and Hip Slaps x 20.

    Mosey back to the soccer goal frame to repeat warm-up.

    Mosey back to the flag to end with a plank-o-rama.

    Name-O-Rama: 7 men showed up in the super gloom this AM.  All appeared a bit weary from the parades all weekend, but we all finished strong to kick off the week.

    Shout Out: Prayers go out to RY’s Aunt battling illness.  We give thanks for the ability to wake up this morning after a hard weekend of parade going.  We ask for safety and kindness to all those around us as we go into the final weekend of Carnival.

  • The Legend Grows

    Five men gathered around the flag in pleasantly mild conditions in the gloom.  After the disclaimer (provided without irony this time), the PAX headed to the bandstand for a warm-up COP:

    • SSH x25
    • IW x25
    • Low Slow Squats x20
    • Good Mornings x20
    • Mountain Climbers x20.

    Short mosey to lampposts for bear crawls and Jameis Winstons with burpees mixed in for good measure:

    • Burpees x5
    • Bear crawl to lamppost #1
    • Backwards bear crawl to lamppost #2
    • Burpees x5
    • Jameis Winston to lamppost #3
    • Backwards Jameis Winston to lamppost #4
    • Burpees x10

    Plank for the six and give 15 count before taking off on the traditional Monday Indian Run around the park.  First stop was at the row bars where the PAX broke into two groups:

    • PAX 1 – Rows x20; PAX 2 – Merkins
    • Flapjack
    • PAX 1 – Rows x15; PAX 2 – Plankjacks
    • Flapjack

    Continue Indian Run at a brisk pace then slow mosey to the fountain for another COP:

    • R leg step-ups x25
    • Incline merkins x20
    • Dips x30
    • Derkins x12
    • L leg step-ups x25

    Push on with the Indian Run to the lamppost (not that one) for some Mary on the cart path following another 15 count:

    • LBCs x.30
    • Hello Dolly x.25
    • Peter Parkers x25
    • Dying Cockroach x25
    • Russian Twists x20

    Finish Indian Run at final turn at Magazine St. and sprint to the flag.  Kill remaining 1+ minute holding elbow plank around the flag.

    Count, Name-O-Rama, shout outs, and prayers for a safe and fun Mardi Gras season.

    Q#2 is in the books.  Thanks to the PAX for making it out today.

  • Windmagedon @ Wolfpack Mountain

    The PAX met in howling winds this beautiful gloom, the ground saturated from the evening rain.  #Mumblechatter that Jingle Vader is tougher (or crazier, you can decide) than the rest because he wore a “three-ply” t-shirt and shorts.  With the wind swirling around us, eleven of NOLA’s finest started west to warm up. 

    Mosey to the quad (parking lot): COP

                Side Shuffle Hops                                         

                Imperial Walkers                                            

                Single leg (SL) Deadlifts (slow)                                       

                Lateral Lunge (alternate)                               

                Cross Fit Merkins                               

                Plank Jacks 

    Line up for:

                Leg raise hamstring stretch walks

                Butt kicks 

    Indian Run Down Calhoun to Freret and the Tulane Armory Pull-Up Bars

    The PAX broke up into three groups of three and one group of two for two rounds of: 

                Burpees (Round 1 – 10 rep pace / Round 2 – 5 rep pace)

                Merkins

                Pull ups

                LBCs

    Mosey to Wolf Pack Mountain 

    Short on time, the PAX assaulted the staircase and planked up.  Football cornerback drills followed.  The PAX lined up for a series of exercises and sprints.  They performed each exercise for approximately 10 yards and then seamlessly transitioned (#itsallinthehips) into a 10 yard sprint (cut short by the gigantic puddle at the peak of the mountain). 

                Round One:    Carioca (each direction) to sprint

                Round Two:    Low Squat Side Shuffle (each direction) to sprint

                Round Three:  Low Squat Back Pedal to sprint

    Jingle Vader counted down from twenty and the PAX enjoyed six minutes of merry:

                LBCs (IC 20x)

                Jack Knifes (OYO alternate arm/leg v-up – 10x each side)

                Side Plank with twist  (OYO 10x each side)

                Standard elbow front plank (1min)

    Mosey back to the Flag 

    Count down (11), Name O Rama, shout outs, and prayer.

    VQ complete #coldwetandtired.

  • Woooooo Pig Sooie!!!

    We looked…

    stephen colbert the late show telescope covetton house

    but they didn’t come. Not even one of them showed up! ….Oh well. #KarmaFartsack

    Anyway, we had a little bit of rain + a little muggy + lots of puddles  = the perfect gloom!  Eleven legendary men of NOLA decided to become better men today!  As Cowbell says, “Leeeggoo!!” – but first…

    DISCLAIMER

    Warm up mosey along Root’s club house route and over to the bandstand… no shadows lurking..

    COP #1 – IC: FLIGS Warm up

    • 30 x Front/Side Jacks
    • 10 x Leg Swings (1…2…) Back Lunges (3…4…) – Right leg first, then left.
    • 30 x Imp. Walkers
    • 10 x Good Mornings
    • 3 x Sun Salutations (Namaste)
    • 3 x Slow Merkins (10 sec down, 10 sec up…repeato x 2)

    Mosey over to the lamppost and lineup at the road for Stop #1.

    Stop #1 – OYO: Merkincides

    • Start with 10-15 Merkins, then the PAX runs to the first lamppost and back to complete 10-15 more Merkins at the start line, then runs to the second lamppost…until completion (5 lamppost in total).

    Plank up and wait for the Six at the start line.  Once all are accounted for, Agility drills to each lamppost:

    • Walk to #1 (not agility, but it’ll do)
    • High skip to #2
    • Fast skip to #3
    • Karaoke to #4 (face parking lot)
    • Karaoke to #5 (back to parking lot)

    Mosey towards soccer goal, and stop at a grass patch along the way.

    COP #2 – IC: Leg City

    • 10 x Front Lunges (1…2…) Squat Jacks (3…4…)
    • 10 x Right Lunge (1) Squat Jack (2) Left Lunge (3) Squat Jack (4)…..OSHA be like:

    television funny 90s dancing lol

    • 10 x Moving Plank (1) Low Squat Hold (2…3…) High Plank (4)
    • 10 x Low Squat Hops … it’s just a one inch hop guys!
    • Calf Progression: Right leg first, then Left leg
      • 10 x Single Leg Calf Raise
      • 10 x Single Leg Hops
    • 10 x Burpees

    Continue our mosey to the goal post.

    PAX partners up and gets ready for Dora 1.

    • Teams of 2 Pax working together to reach cumulative exercise goals. Pax #1 executes as many reps as possible while Pax #2 performs pull ups to burnout on the goal. Flapjack until team goal is reached.
    • Goals:
      • 100 reps: Plank Punches (a.k.a. Mayweathers)

    Mosey back to the grass patch we found on the way.

    COP #3 IC – Plank work

    • 15 x Shoulder Taps (Pax in High Plank, and tap right shoulder x 15..flapjack to left)
    • Pike Work: In High Plank, Pax then moves to pike position the following ways:
      • 15 x 4 Step Walk
      • 10 x 4 Hop
      • 10 x 1 Hop

    Mosey back to the flag for Name-O-Rama, Shout-Outs, & Prayer.

  • 5 IS MORE THAN 4 – THE COMEBACK BEGINS

    Five men gathered at Audubon Park on a cold Monday morning. That’s apparently one more than Pontiff mustered, so Audubon wins. T-shirts get printed next week.

    Mosey to the Bandstand for the COP – Imperial walkers x 20, Plank jacks x 20, LBCs x 20, Hillbillies x 20, Arm Circles x 20 (10 in each direction).

    Mosey to the Row Bars for Rows x 20 and Low Slow Squats x 20.

    Indian Run to the fountain. At the fountain, Dips x 20, Incline Merkins x 15, Hip Slappers x 20 (10 each hip), Derkins x 10.

    Indian Run to pull-up bars. Three groups – Squats, Incline Merkins, Pull-ups x 10 – pull-ups control the count.

    Indian run for a bit. Then stop for some Mary. Flutter kicks x 20, LBCs x 20, Wife Pleasers x 20, Penguins X 20, Hello Dolly x 20.

    Indian run to the flag for Plank-O-Rama.

    Count, just realized we forgot to do name-o-rama, shout-out, and prayer.

  • Changes then Pace, Repeat

    “Look at those cavemen go, It’s the freakiest show” – David Bowie

    Yes, it was a freak show with 5 guys hurling themselves around the track while temps dropped to the mid 30s…disclaimer reads rain or shine but none today just cold and of course pain.

    Pre-Thang

    Mosey to the bandstand for a COP. Lights out near the lake so YHC selected a some-what dry area out front. Best to stay away when dark (where are you statue man?):

    SSH x20, IWx20, LSSx20

    Thang:

    Mosey to the track – sudden change 10 burpees

    Indian Run to row bars – two groups 10 burpees, 15 rows

    Indian Run to well lit area down the track – sudden change 10 burpees (What’s that David Bowie song?)

    Indian Run to fountain: Dips x20, RLSU x20, LLSU x20, Derks x10

    Indian Run to pull up bars – three groups – 10 pull-ups, 15 high-bar dips, 10 burpees

    Indian Run to well lit golf path for mary: Flutter x20, Hello Dolly x20, LBC x20

    Indian Run to monkey bars – three groups – 10 side arm pull ups, 20 lunges, 10 burpees

    Indian Run to the place where a flag once stood – sudden change 10 burpees to finish

    After 60 burpees and probably the fastest time around the track, YHC called it with a few minutes to spare.

    Count off, Name-o-rama, short prayer then time for much needed warmth.  Good times…

     

     

     

     

  • University History w/ a side of Duck Poop

    Thirteen men gathered on a pleasant Friday morning along St. Charles Ave. to once again test the limits of our twenty-something to fifty something yr old chassis.  The flock of ducks staked claim on our usual spot so we were confined to the sidewalk.  YHC gave the usual disclaimer along with an additional disclaimer that the history lesson about to be included in the workout may contain info that is distorted by the gasping of air and wooziness of strenuous exercise.  Since RY put me down for another history themed running tour, I had to fulfill the obligation.

    The Warmup:

    Quick mosey up and down St. Charles to Green Wave lawn.  We gathered by the Tulane sign to briefly discuss the history of the school which started in 1834 as The Medical College of LA, then later became a private university and moved to the current day campus in 1894.  The first COP was a T-U-L-A-N-E themed one made me dig deep on the F3 website for exercises that would fit the bill:

    T – Tempo Merkin ICx20

    U – Up Downs x 10

    L – Lunges IC x15?

    A – Air Squared IC x 15?

    N – Nolan Ryans IC x 10 each side

    E – Elbow plank for one minute, alternating leg up

     

    The Thang:

    Quick mosey to the Holy Name of Jesus Church where we paid homage to the architecture and impressive craftsmanship of the building that was completed in 1892 by the Jesuits.  We split in two groups and used that date for the rep count:

    Low Slow Dip OYO x18

    High Knees OYO x92

    Rinse and Repeat.

    Mosey around the horseshoe to Marquette Hall, which was built in 1910 and is the centerpiece of Loyola’s campus.  This stop included:

    Inclined Merkin on curb OYO x19

    run up and down stairs

    Declined Merkin on curb OYO x10

    For Lagniappe we planked on the curb (not as high as I thought) and Bear Crawled up the stairs and attempted to Bear Crawl down but changed it to a mosey.  YHC discovered those steps are not the best for bear crawling.  Lesson learned.

    Mosey through the campus to the Wolfpack Mountain where we split in two groups and proceeded to Indian Run to the top.  This run seemed a bit tougher than usual for YHC and a few others, possibly due to the humidity or maybe just the extra calories taken in over the holidays.  Once we had our six, circled up for some Mary and briefly talked about Loyola University’s founding, which was in 1904 as Loyola college.  That was 112 years ago so YHC used that as our rep total for the following:

    Flutter Kicks IC x25

    LBC IC x25

    Peter Parkers IC x25

    Penguins/Back Scratchers IC x25

    Russian Twists IC x12

    Mosey down the stairs toward the flag with a brief detour followed by some grumbling from the PAX for lagniappe/sudden change on the Loyola front lawn:  Burpees x10 OYO

    Mosey back to the flag only to discover the ducks were still holding down their fort so re-routed to the benches for Dips x20 IC.  Swung wide left back to the flag where the ducks gave us just enough room to plank for a minute or two.  The pretty boys opted for the sidewalk while the real men went au-naturel in the duck poop.

    COT included the usual name-o-rama followed by YHC mentioning his appreciation for being pushed by the PAX during the workouts and the recent Jackson Day race where he clocked his best pace for a road race.  YHC encourage the PAX to sign up for at least one or two races this year to help push ourselves to full potential.  Something was also mentioned about the fact that races typically have a bit more eye candy than the F3 workouts…just saying.  Shout out to RY’s Aunt Julie and prayed for starting the year off right by continuing to be good men, husbands, fathers, co-workers, and leaders in our community.  Also continue to strengthen those around us.

    Upon packing up the flag, the ducks assembled for a flyover and managed to seek revenge on our intrusion by dropping a deuce on my shirt.  Good aim and way to take down the leader.

    A good way to start the day.  Glad I had the chance to lead.

    Tool