F3 New Orleans

Tag: Audubon Park

  • PIMP’s and other torture

    VQ- Done!.  TClaps to the Pontiff 3 (Bogey Heisenberg and The Mutt) for supporting me in the gloom.

    It was a rough but entertaining VQ.  Almost forgot the disclaimer.  I am by no stretch of the imagination anything resembling a trainer.

    Pax started with a gentle Mosey to the bandstand.

    Bandstand First COP- SSH x 25, Merks x 20, Plank-jacks x 20, then down the steps and Jump ups x30

    Beginning to realize that I do not know how to count and breathe at the same time.  Trying to count the cadence and count number is damn near impossible.

    Indian run the loop to the Row Bars.

    2nd COP-Broke into 3 groups alternating.  Lunges x 20 (10 each leg) set the pace. Other two groups did rows and russian twist.  Alternated until all 3 groups had done all.

    Hallelujah run from the rows to a well lit spot out of the gloom off to the right of the track.

    Third COP- BLIMPS (Burpees x5, Lunges x 5 each leg, Imperial walkers x 5 each leg, Merks x 10, Plankjacks x 10, squats x 10)

    More Indian running at a vigorous pace.  (Had to Plank up at end waiting on a straggler) To the fountain.

    4th COP- Dips x 20, RL step-ups x 20, Derkins x 15, LL step ups x 20

    More Indian running at a decent clip to the grassy space by the green and tee box on the left.  (Also well lit enough for me to read my notes)

    5th COP- Diamond Merkx x 10, Squats x 20, Hello dolly x 20, Flutter kicks x 20

    Indian run to the pull-up bar

    6th COP- The PIMP  (4 groups alternating set by the pace on the pull-up bar, but probably should have been someone else. ) Pull ups. Imperial walkers, Merks and Plank Jacks.  As many of each as you could do in a 20 second period.

    Indian run for half and then sprint to the flag.

    Finished a couple of minutes early.  Just in time to add on some Arm circles and staggered hand Merks. (Everything seems harder at the end and when you haven’t been breathing.)

     

    Headcount, Name o rama, announcements and a prayer.  Looking forward to the next time and working on my counting.

  • At least no one threw up

     

    Pre-Thang

    Mosey across Magazine Street for a COP. A toe touch stretch for a 10 count to loosen the hams followed by Imperial Walkers x20; Plank Jacks x20, Peter Parkers x20, and Low Slow Squats x 20. Mosey back across Magazine Street to the row of lights for some “interval training.”

    The Thang

    Line up at the first light for a series of Up Down/Sprint combos. On QIC’s command, an arbitrary number of Up Downs followed by an immediate sprint to the other end of the row of lights. The first one felt good, the fifth not so much.

    After a much needed respite, line up at the light closest to the bandstand for the two man sandbag run. Two PAX members each grabbed a 35 lb. sandbag and ran to the third light pole and back. Upon their return, two other PAX members made the run until it was completed by the entire PAX. While the two PAX members ran, the rest of the PAX performed various exercises, which included in no particular order Air Presses, Elbow Planks, Merkins, LBCs, Arm Circles, Squats and Plank Jacks

    Another Up Down/Sprint combo x 2.

    Slow walk to behind the bandstand for Right Leg Step-Ups x 15; Hipslappers x 20; Left Leg Step-Ups x 16.

    Slow walk back to the row of lights for another Up Down/Sprint combo x 2.

    Circle up for some Mary – Flutter Kicks x 20, Rosalitas x 20, LBCs x 20, Russian Twist x 15.

    Finish it all off with a brief two row sandbag Indian Run down the row of lights, around the track and to the bandstand.

    Slow walk back to the flag for the count, name-o-rama, and prayer. Welcome to FNG Lizzy Borden, who was at one point a championship level competitive axe thrower. TClaps to the PAX for the downpainment.

  • Three Men in a Tub

    While most of you were fartsacking, a few brave men–let’s call them the Butcher, the Baker and the Candlestick Maker–were ready to set sail amidst a few (as in bucketloads of) rain drops for the last downPAINment of the year.
    We started off with a mosey to a deadend by the golf club house because the Q couldn’t see through his glasses (it’s hell growing old). So after the detour, we headed off to the Bandstand for

    The Thang

    COP IC: SSHx30, Don Quixotex30, Imp Walkerx30
    Hop down to the steps for dips ICx30
    Mosey through the puddles to the mini foundry for two sets OYO of 25 inverted row, 25 derkins and 25 incline merkins.
    Mosey round the park to a clearing in the puddles amidst the ducks for a Circle of Mary IC: Peter Parkers x30, LBCs x30, Flutter Kicks x30, Parker Peters x30, Russian Twists x21, Box Cutters x21. [Maybe also something else the Q can’t recall from his waterlogged state.]
    Mosey back to the steps by the Bandstand for some ledge work IC: 20 right leg step ups (Tatum Channings?), 20 low slow dips, 20 left leg step ups (Channing Tatums??), 20 more derkins.
    Slow mosey to the lampposts for a few animal imitations: bear crawl from the first set of lamps to the second, inch worm to the third set, and backwards crab walk to the fourth.
    Mosey back to the flag (yes, a real flag) for nameorama, announcements, shoutouts (including for Splash’s trip to Vegas and JV’s partner’s dying mom) and a short prayer of thanksgiving.

  • Merry Christmas Ya Filthy Animals!!

    “It’s easier to go down a hill than up, but the view is best from the top.” – Arnold Bennett

    The gloom was truly dingy with the rain that we have been getting all week, but Nine merry men and YHC wanted to get a downPAINment in before the holidays. I gave the disclaimer, and we were off:

    Salute the Flag Warmup:

    • 20 x SSH
    • 10 x Good Mornings
    • 10 x Windmills
    • Slaughter Starter (15 x Burpees OYO)

    Mosey towards the lamppost by the track.

    Animal Parade to the other side, each lamppost switch the following exercises:

    • Frog Jumps
    • Bearcrawls (forward)
    • Spiderman Walk
    • Jameis Winston (f.k.a. Crab Walk)

    Merry Christmas ya filthy animals!  Mosey over to the bandstand and circle up on top.

    Wave of Merkins:

    • Pax gets into plank position, and Q does one merkin, then the next person to the right does a merkin, should look like a wave flowing around the circle, until you get back to the Q, who then performs 2 merkins, repeat all the way up to 10. Stay in plank position the entire time.

    This definitely sucked, but not doing this would have sucked more… Great job by the Pax to push thru this one.  Once complete, mosey to the lamppost by the road and line up.

    Suicide Ladder with Jump Lunges:

    • Start with 5 jump lunges, then the Pax runs to the first lamppost and back to complete 6 more jump lunges, then runs to the second lamppost…keep increasing jump lunges until completion (5 lamppost in total).

    Plank up for the six, and then mosey back to the bandstand and circle up on top for some Mary.

    6MOM – IC:

    • 20 x Flutter Kicks
    • 20 x Hello Dolly w/ Leg Lifts
    • 20 x LBC’s
    • 19 x Wife Pleasers (please, no eye contact)… Saved a rep for the holidays, you may need it
    • 20 x Peter Parkers

    Mosey back to the lamppost for some Tchoupitoulas Choo-Choo:

    • The twisted sister of the Indian Run. Pax start in single file line. First Pax drops to low plank, second Pax jumps over first Pax runs 5 yards and gets in low plank. Third Pax jumps over both Pax runs 5 yards and gets in low plank. After all Pax have gone, the first Pax jumps over all the Pax and returns to low plank. This is continued until the destination is reached.

    At about halfway down the lamppost, YHC halted the work, and decided to mosey back over to the ledge behind the bandstand for the following IC:

    • 20 x LLSU
    • 20 x Dips
    • 20 x RLSU

    The Pax needed a rest, so I let them sit in People’s Chair on the bandstand for a minute, then we climbed up on top again for some sun salutations.

    • Round One: Sun Salutation
    • Round Two: Sun Salutation – Runner’s Pose (Right) – Warrior #1 – Warrior #2 – Warrior #3 – then reverse order back to high plank.
    • Round Three: Runner’s Pose (Left) – Warrior #1 – Warrior #2 – Warrior #3 – then reverse order back to high plank.

    Mosey thru the lamppost to the track and planked up in an unorganized, disheveled fashion on the track by the new pullup rack.  Two Pax get out of plank and perform AMRAP pullups, and return to the planking chaos. Amnesty went last, and put on a clinic for the Pax on how to perform pullups.

    Finally, it was 615am. We quick moseyed back to the flag and finished with the Name-O-Rama, Shout-Outs, & Prayer.

    Remember: no workout Christmas morning.. it has been pushed up to Thursday at the usual Friday AO – 530AM Wolfpack Mtn Audubon at St Charles.

  • All Quiet on the Park’s Lake Side

    12 men gathered around a virtual flag with two more joining as we moseyed to the Loyola grounds.

    1st COP: SSH x20, IW x20, Plank Jacks x20, Mountain Climbers x20 then 7 burpees for good measure

    Little chatter and participation on the cadence counts. Maybe YHC’s methodic cadence was not enough to wake up the PAX. YHC thought a face-paced workout would do the trick.

    Mosey to benches: Right Leg Step-UP x20, Dips x 20, Left Leg Step Up x20 & Derkins x11

    Mosey to the mountain for lunges up the ramp then a 7-11 up the mountain (w/o slurpees – do we have a exercise called a slurpee?): 7 burpees on the church side then 11 merkins on the opposite side counting down by one on the way up. Total of 27 burpees and 51 merkins.

    10 count by Bad Moon then onto a slow cadence mary: LBC x20, Dying Coach roach x20, Hello Dolly x20 & Flutter Kicks x20

    Then Double Indian Run down the mountain over to a field to get in some bear crawls.

    Bear crawl forward, Bear crawl backwards, Boo-Boo Right, Boo-Boo Left

    Mosey back to the spot where we used to put a flag every week for plank-o-rama: standard, left-arm, backwards, right arm, standard and finish with 20 sec mission impossible.

    Shout out to OSHA’s wife and thoughts about extending kindness during the holiday season.

     

     

     

  • Double Your Pleasure

    Seven men and an obscene number of ducks gathered in Audubon Park. The ducks gathered to eat and poop, the men gathered to exercise.

    A short mosey to the bandstand. After the customary check for sleeping homeless people came back all clear, the PAX gathered for a warm-up COP. SSH x 20, Imperial Walkers x 20, Hipslappers (alternating hips) x 20, Mountain Climbers x 20 (mind the duck poop).

    Mosey to YHC’s ride to retrieve the 35 lb. sandbag for the sandbag Indian run. On second thought, make that two 35 lb. sandbags for the sandbags Indian run.

    Run to the first exercise station for Squats x 15 and Merkins x15 (in cadence). Back to the run. Stop half way to the fountain for the sandbag toss x 5 to the right and x 5 to the left, and one overhead press. Continue the Indian run to the fountain.

    At the fountain, dips x 20, incline merkins x 15, right leg step-ups x 15, left leg step-ups x 15 (all in cadence). Back to the run. Run for a while until Douille yells left, which causes everyone to stop and go to their left. No complaints from the YHC because 2 sandbag Indian runs are hard. Line up for some Mary. Flutter Kicks x 20, LBCs x 20, Wife Pleasers x 20 and Hello Dolly x 20 (all in cadence).

    Indian Run resumes to the flag with Rocky Top and Douille pushing the pace.  At the flag, a couple of minutes of plank-o-rama.

    Count, name-o-rama, and a prayer. Nice work fellas.

     

     

     

  • Double Indian Runs

    Pre-Thang

    It’s December and the temperature at 5:30am is hovering around the low to mid 50’s.  It was time to break out a long sleeve shirt today.  Shorty showed up decked out in full sweats and explained how he doesn’t do cold very well.  Somehow he just doesn’t sweat…must be nice

    Warm-Up

    Slaughter Starter – do 15 burpees around the flag

    Mosey over to the lamp posts for COP:

    • IC: Seal Jacks x 20, Monkey Humps x 15, Plank Jacks x 20, Plank Walks x 15,

    The Thang

    Pair up for a synchronized double Indian run around the track to the monkey bars.

    Circuit Training on count of first exercise:

    • 15 Cross-Fit Merikans (1st round), 15 Diamond Merikans (2nd round)
    • Pull-Ups
    • Dips
    • Smurf Jacks

    Pair up for more synchronized moseying around the track.  YHC will call out exercises (side shuffle, butt kicks, high knees, Indian Run) until reaching hole #16 golf green for some Mary.

    • IC: Pickle Pounders x 15, Russian Twists x 15, Hello Dolly x 20, LBC x 30

    Synchronized double Indian run back to the monkey bars for another round of circuit training.

    Hawg, RY, & Amnesty definitely brought the chatter doing Smurf Jacks, Monkey Humps, and Pickle Pounders – “People won’t join are cause if we just look like a bunch of men doing stupid exercises.”  Whatever, these are what YHC brings to the table because they burn.  Tool was pretty close to a swinging kick to YHC’s crotch on the monkey bar pull-ups.  That brought out a few chuckles during the pain session.

    Synchronized double Indian run back to lamp posts with a sprint to the end as the PAX makes the turn off the track.  In honor of our Denver comrade, Revelry, the PAX got into a tight circle for Circle of Man Merikans.  5 reps on each arm.

    Mosey over to the pavilion for IC Step-Ups Left x 15, Derikans x 15, Step-Ups Right x 15.  A couple of tomatoes/watermelons/whatever we call women were hanging out stretching in the Pavilion as YHC counted the cadence loudly.  YHC should have brought out the Monkey Humps here just to make a few  PAX members feel a little more awkward.

    Mosey back to flag for a quick Plank-O-Rama to finish up the Fitness portion of today’s Backblast.

    Name-O-Rama: 17 men showed up in the gloom this AM.  Roots dipped off a little early to get to work.  A few new faces from the previous couple weeks are returning on a regular basis now.  Nice to see we are still growing.

    Shout Out: Prayers go out to RY’s Aunt battling illness.  We express gratitude for helping all of us get up this morning to become better men.  As we are in the midst of the holiday season, we reflect that this is a time for giving and not receiving.  Go out into the last half of this week and try to make a positive impact on someone else’s life.  Reminder to bring a toy to next Wednesday’s DJ style evening backblast for Toys-for-Tots.

  • No Flags, One Ball

    No flags in the city or apparently in the rocky outskirts this morning. The uptown PAX instead turned their attention to a medicine ball resting in the circle. After a brief disclaimer, we moseyed to the bandstand. Luckily the intimidating, statuesque figure from last week was no where to be found so we took the stage for a COP:

    SSH x20, MC x 20, IW x20, Plank Jacks x20, Medicine Ball/ Air Push Squats 5x each w/ball, 20x w/o

    Mosey to the track for an Indian Run with ball – pass left to the row bars. Row Bars x15, Ball Lunges x5 intertwined w/ standard lunges

    Indian Run ball pass right – stop midway to foundation. #mumblechatter about the weight of the ball…seemed heavier every pass.

    COP under a street light for our most cultist looking exercise: The Jack Webb Ball Pump x5 each w/ball, 20x w/o ball. From the track it appeared five guys were praising a large black ball. Can we request a pic for the website?

    Indian Run to the foundation – pump once then pass overhead. At the foundation benches: Left leg step-up x25, Dips x20, Right leg step-up x25, Derkins x10

    Indian Run to the green – pump once then pass right

    COP #3: Russian Twist Ball Pass – 10x left, 10x right, Dying Cockroach x20, Hello Dolly x20, LBCx20

    Indian Run to monkey bar – pump three times then pass

    At monkey bar, switch to Indian Run – Hold Ball 3 count above head then pass (aka the Lloyd Dobler) back to flag.

    3min Plank-o-rama to close – standard, back, right arm up, left arm up, mission impossible

    Name-O-Rama then a close with the Serenity Prayer.

     

  • Black Friday Beatdown

    Five men gathered around the virtual shovel-flag, gave the Disclaimer and….one more joins us as we step off. Mosey straight to the Tulane sign for COP:
    -SSH x 30 IC
    -IW x 30 IC
    -Arm Circles x 30 IC (15 each direction)
    -Peter Parkers x 20 IC
    Mosey to the Wolfpack Mountain and Indian Run to the top.
    Time for some 11’s at the top most ramp. Run down and Merkins x 10 at the bottom of the ramp and LBCs x 1 at top of ramp. Continue until numbers reverse. TClaps to Rocky Top and Duille for lapping YHC…twice. Mosey down the mountain and head to the benches:
    -Left Leg Step Ups x 20 IC
    -Dips x 15 IC
    -Right Leg Step Ups x 20 IC
    Mosey to lawn in front of Touchdown Jesus for some Mary…
    -LBC x 20 IC
    -Hello Dolly x 20 IC
    -Flutter Kicks x 20 IC
    -J-Lo’s (fka Pickle Pounders) x 15 IC
    -Superman hold and rest x 3
    Mosey to the VSF

    Announcements, Shout Out and time for Coffee. Busy day for the pax so JV and YHC headed for some coffee and F2.

  • It’s a bird, it’s a plane… no, it’s…Aquaman??

    “Some people feel the rain… others just get wet.”  – Roger Miller

    The perfect Gloom: Rain was everywhere and mixed with an uncomfortable chill in the air.  As YHC pulled up about 10 minutes early, Jingle Vader could be seen walking back and forth from his car to the usual flag spot.  I believe he was trying to avoid the lightning.

    To my surprise, we had 15 men post today! It must have been RY’s tough love:

    Ok old ladies–
    Shorty has the Q in the AM.
    There is a 100% chance of RAIN at 530AM.
    You will be wet, you will be muddy, you will have fun.
    Get your SIX out of the sack and meet us at Audubon 530AM.
    I wonder how many tomatoes will attend the YOGA session in front of the zoo?
    Probably not as many hardcore psychos as we will have tomorrow!
    Be there or be an old lady.  You will be one or the other.
    You choose.
    See you in the Soggy Gloom-
    RY

    Lots of mumble chatter at the pre-thang mentioning things like “Why are we doing this” and “We are awesome!” and “Look how packed the park is now (sarcasm)” and “Why would an FNG show up today” (#Tclaps to Walleye-FNG for his first post in this storm),  all with an occasional teeth chatter.

    At 530am sharp, we were off, but first…

    DISCLAIMER

    The Thang:

    COP #1 around the flag – IC: Plank-O-Rama

    • 20 x SSH
    • 20 x Elevator Merkins
    • 20 x Plank Jacks
    • 20 x Mountain Climbers
    • 15 x Ski Abs
    • 10 x In & Outs

    Exercise #1 – OYO: Indian Run Part One to the Fountain

    • Every time YHC gets back to the front, the PAX pulls over to the side to perform:
      • 15 x Peter Parkers Arthur Currys
      • Spiderman Aquaman Walk (low Bear Crawl) back to path.

    COP #2 – IC: Dips at the Fountain

    • 20 x Dips
    • 10 x Incline Merkins
    • 10 x Dips (Left Leg Up)
    • 10 x Derkins
    • 10 x Dips (Right Leg Up)

    Exercise #2 – OYO: Indian Run Part Deux to the Light post

    • Every time YHC gets back to the front, the PAX pulls over to the side to perform:
      • 15 x Peter Parkers Arthur Currys
      • Spiderman Aquaman Walk (low Bear Crawl) back to path.

    Partner-up by the light post for Exercise #3.

    Exercise #3 – OYO: Dora 1 – 2 – 3

    • Teams of 2 PAX working together to reach cumulative exercise goal of 200 prisoner squats. Pax 1 executes as many reps as possible while Pax 2 sprints to the 2nd set of light poles and back. Flapjack until team goal is reached.

    Mosey back to the flag for Name-O-Rama, Shout-Outs, & Prayer.  I’m glad everyone was able to learn who Arthur Curry was.  We all became Aquamen today!