F3 New Orleans

Tag: Audubon Park

  • Rocks!? We don’t need no stinking rocks.

    Five men gathered in a rock starved Audubon Park. Feeling the need to lift something heavy, but too lazy to drive to Metairie, YHC brought a 35ish lb. sandbag to the morning’s festivities.

    The PAX made the short mosey to the bandstand for a COP. Plans changed when the PAX observed a fine gentleman catching some z’s on the bandstand. So as not to disturb the fine gentleman, the PAX headed down a ways for the COP.

    SSH x 20, Mountain Climbers x 21, Imperial Walkers x 22, Peter Parkers x 23.

    Mosey back to the flag, grab the sandbag, and begin the 2 mile sandbag Indian run. Man in the back shouldered the sandbag, sprinted to the front of the line, passed the sandbag down the line to the man in the back who shouldered the sandbag and ran to the front. Interesting discovery, albeit a small sample size, the sound that a man makes throwing a sandbag appears to be universal.

    Stop at the first exercise station for Rows x 20 and Incline Merkins x 20. Back to the run, but this time, the non-sandbag holding PAX members ran hallelujah style (arms in the air) until the next break.

    Stop for a break of Burpees x 5 and LBCs x 25. Resume run but without that hallelujah style nonsense.

    Stop at next exercise station for Pull-Ups x 8, Leg ups x 10, Derkins x 10, Incline Merks x 10, and step-ups, really high step-ups, x10. Continue the run.

    Stop at the next exercise station for bean bag toss. PAX gathered in a circle and tossed the sandbag to the man on the right x 10. Continue the run.

    Stop for some Mary. LBCs x 20, Flutter kicks x 15, Russian twists x 15, Hello Dolly x 15. PAX abandoned Mary because of a  mosquito swarm. The run was resumed all the way back to the flag for the remaining two minutes of Mary. Rosalitas x 15 and Real Freddie Mercury’s x 15.

    Take a count, name-o-rama, shout out, and prayer, with special thoughts to those in Paris.

  • Meanwhile in the City

    Whilst six of our comrades battled rocks in the outskirts, four men decided to test their skills in the friendly confines of Audubon Park. YHC gave a lively disclaimer (thankful for not having to go solo) and then we headed off to the bandstand for nice warm-up COP:

    SSH x25, MC x25, LBC x20, IW x25, Peter Parker x25, LBC x20

    10 quick box jumps OYO down below then we moseyed down the loop to row bars: Rows x10, Low slow squats x20, rinse, repeat

    Took a long mosey (at least it seemed that way) to the next feats of strength station: Dips x10, Pull-Up/Knee Up x10 & Jump Squats x10 then a good ole repeat

    Short mosey past the Friday ducks onto the benches: Step-Up R x25, Dips x20, Step-Up L x25 & Derkins x10

    Moseyed to station #3 for a couple rounds of pull-ups x5 and lunges x10. Yankee commented the new exercise bench reminds him of a love seat toilet for two (must be popular up north).

    After a mosey over to the fountain for a sip of the Mississippi and discussion on how to best utilize the stations when Mondays go double digit (next week?), we set off a good pace to last station for leg swings x10 on the Monkey bars and Parker Peters OYO while you wait.

    For the finale, we booked it back to the flag on a furious (yes, furious) pace. Tclaps to all for finishing strong.

    Thoughts and prayers for RY’s aunt.

    Great start to the week. Thanks

     

     

     

  • Blackjack

    Pre-Thang:

    Shorty rolled in early, blasting Lil Wayne from the factory speakers of his mid-sized sedan. The rest of the PAX then began trickling in one by one. When 5:30 a.m. rolled around, a non-convergence record of 20 men had assembled in the morning gloom.

    The PAX made a short mosey across the street for a Circle of Pain with a blanket of fog slowly lifting from the dew dampened ground.

    SSH x 20, Mountain Climbers x 20, Imperial Walkers x 20, Peter Parkers x 20.

    On the mosey back across the street, Rocky Top appeared out of the fog, joining the PAX and giving us 21 (Blackjack, get it?)

    The PAX gathered by the row of 12 light poles near the track for a drive down Route 66.

    Round 1, Low Slow Squats at each light pole. After the requisite eleven light poles were hit, a sprint to the end of the row of lights, plank up, and wait for the six. With six in hand, a walk to the pond behind the bandstand for Hip Slappers x 5 each hip, Incline Merks x 15, dips x 15. Sprint back to first light pole near the track.

    Round 2, Lunges – plank up, and wait for six. Walk back to the bandstand for some more Hip Slappers x 5 each hip, LBCs x 20, Merks x 20. Sprint back to first light pole.

    Round 3, Squat Jumps – sprint to end, plank up, and wait for six. Back to the bandstand for some more Hip Slappers x 10 each hip, LBCs x 20, Derkins x 15.

    Another sprint down the row of lights. Bear Crawl from the first light to the third. Backward Crab Walk from the third light to the fourth. Lunge walk from the fourth light to the fifth. Get some well deserved water and plank up for the six, then mosey to the flag.

    At the flag, take a count, name-o-rama, shout outs and prayer.

    Nice work fellas!

     

     

  • Mondays at the Cage

    Six men started the week off right by gathering at the birdcage this morning. This marked the first Monday at the cage and a split from the guys who like rocks a little too much. Much to YHC’s surprise, our good friends at Audubon upgraded all the workout stations along the track. YHC will look to incorporate more of the fun (and somewhat medieval looking)  contraptions into future Monday workouts. Let’s mosey…

    Mosey to the landing in front of the bandstand for a COP:

    SSH x20, IW x20, Mountain Climbers x20 & LBC x20

    Move over to the step for OYO:

    Incline Merks x10 left leg up, x10 right leg up then x10 box jumps

    Mosey to the new row bars for OYO 2 sets:

    Rows x10, Lunges x10 & Squat jumps x10

    Mosey & Sprint to the fountain by going off the track markers, Mosey 3 then Sprint 1

    Step up Right x 25, Dips x20, Step up Left x25.5 (tclaps to Capt. Morgan for shouting halt) & Derkins x10

    Indian Run to the 14th green for a COP but not before 5 quick pull ups at the new bars

    Hello Dollys x20, High Dollys x20, Real Freddie x20 & Penguins x20 (you look like a penguin)

    Indian Run halfway to flag for a 20 count breather then mosey on home. With the fall back in time this weekend, traffic on the track was heavy. Maybe everyone comes out Monday then gives up. We’ll see on Wednesday…

    Gave thanks for our health and the ability to push ourselves on a somewhat cool Monday morning. Thoughts and prayers on keeping a positive attitude throughout the week.

     

  • Audubon Lagniappe

    Fourteen men assembled in Audubon Park this am to get their normal Wednesday fix with a bit of lagniappe.  YHC’s last two Qs included a landmark tour and history lesson of City Park so the pressure was on to do the same for Audubon.

    Disclaimer included the usual F3 lingo along with YHC’s warning that some of the history lesson soon to be given would most likely included errors and would only be as accurate as what he read on the interwebs.  Audubon Park is not YHC’s “homefield” so there was definitely some “craming” the night before to brush up on the days of old.

    The Thang:

    Short Mosey to the bandstand for warm up.  YHC informed the PAX that in 1871, The City Of NO acquired the land (formerly a sugar cane plantation) with intentions to an urban park.  That was 144 years ago so that was the number of reps for this COP all IC:

    SSH x 24

    Windmill x 24

    Arm Circles x 24

    IPW x 24

    Plank Jacks x 24

    Monkey Humps x 24 (these brought the burn)

    Mosey over to the soccer goal for round two.  The 1884 World’s Fair was held on the ground we were standing so YHC felt the need to pay tribute to that by splitting up into four groups, rotating clockwise to complete 2 rounds of the following with a 1-8-8-4 rep count (well sort of):

    1 x One Arm Plank

    8 x Low Low Slow Squat

    8 x Peek-a-boo Pull Ups on goal post

    4 x Triple Merkin Burpee  (timer)

    Mosey over the levee to the banks of the mighty Mississippi River where YHC reminded the PAX of the Great Flood of 1927 which was the greatest river flood in US history, displacing over 600,000 people and triggering massive flood control.  We also talked about the Flood Control Act passed in 1928 that prompted new levee standards and brought The US Army Corps of Engineers on board to tame the Mississippi River.  Those years set the tone for our 6 minutes (or 4 minutes?) of Mary all IC:

    19 x Boxcutter

    27 x Russian Twist

    19 x Pickle Pounder

    28 x LBC

    Mosey back to flood protected ground to spend some quality time with the concrete bench in front of the Zoo, where we talked about two relevant dates in the park’s history.  The first was 1914 when The Audubon Commission was established to maintain and develop the park.  Two years later in 1916, the Audubon Commission constructed a large flight bird cage which was the first of many animal attractions that laid the footprint for a world class zoo.  COP included the following IC:

    19 x Left Leg Step-ups

    14 x Dips

    19 x Right Leg Step-ups

    16 x Inclined Merkins

    Mosey to the field for a Sudden Change w/Lagniappe consisting of 21 BURPEES to recognize the fact that October is Breast Cancer Awareness month as well as Down Syndrome Awareness month.  This was a spin on the “Burpees For Boobs” initiative with the Spartan Race with a rep count of 21 to give a shout out to those with Trisomy 21 a.k.a. Down syndrome.  (Props to YHC’s 11yr old son with DS)

    Mosey back to the flag.

    Shout out and prayer geared to those with cancer, special needs, and health ailments.

    YHC enjoyed leading.  Trying to remember and relay accurate information while gasping for air is art form that I’m gradually trying to figure out.

    Tool

     

     

     

  • Can we walk instead of Mosey?

    “You have to fight to reach your dream. You have to sacrifice and work hard for it.” -Lionel Messi

    15 of the finest men gathered for a beatdown in the gloom.  This was the first full Q constructed by YHC, and I hope the PAX enjoyed it!

    DISCLAIMER

    The Thang:

    Mosey towards the Golf Club House and over to a grass patch.

    COP #1 – IC: Plyo Warmup

    • 20 x Seal Jacks
    • 20 x Squat Jacks
    • 20 x SSH
    • 20 x Plank Jacks
    • 20 x Power Squat
    • 20 x Single Leg Iso Hops (Left x10 / Right x 10)

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

    Stop #1 – OYO: Merkincides

    • Start with 10 Merkins, then the PAX runs to the first lamppost and back to complete 10 more Merkins at the startline, then runs to the second lamppost…until completion (5 lamppost in total).
    • YHC forgot the first 10 merks at the start and shot out like a cannon… the PAX had to reel me in.
    • #Tclaps to Mr. Awesome & Virility for flying through the Merkincides.
    • I believe Barefoot Contessa rolled an ankle… sorry to hear man. Hoping for a quick recovery!

    Plank up and wait for the Six at the startline.  Since the PAX was gasping for air, we did a quick mosey to the Lake Pavillion or Stage or Canopy…idk… and partner up.

    Stop #2 – OYO: Storming the Beach

    • Starting at the low side, the first wave of PAX perform Jump Ups on the steps to the Pavillion, then it is “up and over” the Pavillion. Mosey on the outside back to start.
    • Second wave of PAX is released once their partner is on top of the Pavillion.
    • Repeato until the Q calls the final wave. I believe most of us got through at least 5 waves.

    Plank up until the PAX finishes their final wave.  Due to the lower steps being filled with birds all day (it is the #Birdcage),  the planks were performed with an aroma of birdshit in our face.  Sorry for that!

    Mosey to soccer goal post.

    Stop #3 – OYO: Shift Work

    PAX divides into 5 groups to perform AMRAP for the following exercises:

    • 6 x Burpees (Time is up once group completes and rotate)
    • Pullups
    • Spiderman Plank
    • LBCs
    • Flutter Kicks
    • Repeato x 2

    Mosey to the birdcage.

    Stop #4 – IC: Legs & Arms

    PAX lines up on the bench and performs the following IC:

    • 20 x Dips
    • 20 x LLSU
    • 15 x Incline Merkins
    • 20 x RLSU

    Mosey past the 20+ Tomatos doing a Zumba class in the parking lot towards Magazine and circle up for the last stop of the morning.

    COP #2 – IC: 5MOM

    • 15 x Hello Dolly Leg Lifts
    • 20 x Putins
    • 15 x Ski Abs (start in high plank and keep hands in place on ground, begin by jumping both feet together to the outside of right hand on 1, jump back to high plank on 2, jump both feet together to the outside of left hand on 3, jump back to high plank on “Rep Count”… Repeat til done)
    • 15 x LBTs
    • 10 x In & Outs (start in high plank and keep hands in place on ground, begin by jumping feet inbetween both hand on 1, jump back to high plank on 2… Repeat til done)

    We were gassed, and YHC joked about walking back to the flag… But this is not how we roll.. we mosey!  Sorry if anyone in the PAX got their hopes up for the thought of walking.

    Mosey back to the flag for Name-O-Rama, Shout-Outs, & Prayer (5 Finger Prayer by Pope Francis)

  • Spartan Training

    Pre-Thang

    It was beautiful morning in the Gloom with temperatures right where they needed to be and low humidity.  After battling some slight tendonitis from Hawgcycle’s stupid idea of running 6 miles before last Saturday’s Backblast, YHC arose this AM ready to bring down the pain with minimal running to protect the foot.

    Warm-Up

    Mosey over to Touchdown Jesus for COP:

    • COP IC: Seal Jacks x 30, Hillbillies x 20, Plank Walks x 15, Plank Jacks x 15

    The Thang

    Mosey to benches by Wolfpack Mountain.

    • IC: Step Ups (Left) x 15, Hip Slaps x 20, Derikans on slow count x 12, Step Ups (Right) 15

    Mosey to Tulane Pull-Up Bars for Circuit Training.  Get into pairs:

    • Count is on group doing 15 burpees, Toes-to-bar or knees-to-elbows, dips, decline plank, squats

    Mosey to Wolfpack Mountain for more circuits.  Pair off.  Partner 1 runs up 1st floor ramp and down stairs while partner 2 completes exercise until flapjacking.  Exercises:

    • Cross-Fit Merikans, Real Freddie Mercury, Monkey Humps

    Mosey back to the flag for some Mary:

    • COP IC: LBC x 40, Russian Twists x 15, Hello Dolly x 15, LBT x 20, High Dolly x 15

    Name-O-Rama: 11 showed up this fine morning with one FNG representing the 99th F3 NOLA member.  Douille had to skedaddle a little early, but he went hard this morning.  YHC noticed several newer faces as well.

    Shout Out: Reluctant Yankee has 5 FNG’s showing up to next Monday’s Backblast out at Pontiff Playground in Metairie.  Let’s make an effort to get more guys out there so the FNG’s don’t out number us.  These FNG’s will put us over the 100 count goal for one year F3 NOLA.  Also, Yankee still has the discount code for Mobile Spartan race next Saturday if anyone wants to partake.

    Prayers go out to the families in South Carolina experiencing the flooding disaster.  Also, thoughts are with Rev and Yuengling in their new cities.  We give thanks for allowing each of us to get up this morning for a strong workout that makes us all better men.

  • The Best for Last after the Bulgarian Left

    17 men gathered around the flag for the weekly birdcage beatdown. Hog ran up a few minutes into the 1st COP after a bit of trainspotting to make us 18.

    Mosey out to the main zoo field for a COP:

    SSH x20, IW x20, Peter Parker x20, Arm Circles x20 (reverse halfway),  Parker Peter x20, Hillbillies x20, Seal Jacks x20

    Mosey to the zoo soccer field for a Back 40 (4 groups rotating exercises).

    1st run: Pull-Up Knee up x10, cross-fit merkins x10, Knee up jumps x10,  Lunges (each leg) x10, plank in middle

    2nd run: Pull-Up Knee up x10, cross-fit merkins x15, Knee up jumps x15,  Lunges (each leg) x15, plank in middle

    The Back 40 got the job done but was disjointed at times…YHC needs to work on the OYO structure for our large Wednesdays.

    Mosey to the zoo steps:

    Step up R x20, Incline Merkins Left Foot Up x20 (or x40 for Hog & Awesome), Bulgarian Split Lunge Right x20 (Tclap to Awesome for the technique assistance) , Slow Dips x20, Step up L x20, Incline Right x15, Bulgarian Left x20

    Then an uncharacteristic, enthusiastic cheer from the PAX of “Thanks for saving the best for last” after the call of 10 Derkins to finish. At least that’s the way YHC heard it…

    Mosey to the lights by the bandstand for some Groundwork (light to light):

    Bear Crawl, Crab Walk, Spiderman Crawl, Inch Worm the best for last Burpee Broad-jump

    Thoughts and Prayers to all those in South Carolina

    Help our F3 South Carolina families – here:

    F3 South Carolina Go Fund Me

  • The Bear Necessities

    On a wonderful Wednesday morning in NOLA, 17 men set off in the gloom for this kick-ass beatdown.  The two Q’s did not communicate about what we would use for our downPAINment, but our minds were thinking the same thing: “We need to bear crawl the hell out of the PAX”… and bear crawl we did!  Bagasse had the reigns for the first half.

    DISCLAIMER

    Warm-Up:

    • Mosey down Magazine St. to the open field by Entergy Blvd.

    COP #1 – IC:

    • 23 x SSH
    • 20 x Goofballs
    • 20 x Peter Parkers
    • 20 x Hillbillies
    • 20 x Arm Circles (10 x Forward; 10 x Backward)
    • 20 x Wife Pleasers (a.k.a. Amnesty Special)

    The Thang:

    • Mosey to levee by Leake Ave & Walnut St.

    Stop #1 – OYO: Elevens on the Levee

    • Each PAX does 10 repetitions of exercise #1 and then 1 repetition of the exercise #2 (10/1), then 9/2, 8/3, 7/4, etc. until you get to 1/10.
    • This set of elevens consisted of performing exercise #1 (Squat Jumps) at the bottom of the levee, then bear crawl (forward) up the levee to perform exercise #2 (Clap Merkins) at the top of the levee, then bear crawl (backward) down the levee to complete the set. However, the PAX soon relized that there was crushed gravel at the top of the levee (Crushed Gravel + Clap Merkins = Bloody Hands + Why am I doing this).  Some of the PAX performed a hot route audible, and switched the location of exercise #1 & #2.  #Tclaps to anyone bold enough to continue with clap merkins at the top.
    • At around the 6th to 7th time bear crawling up the levee, RY heard this quote “Bear Crawl, I hate you. PS I love you”, and is now thinking about making this quote into a shirt.

    Once the PAX was finished with our bear crawls, we were now ready for hibernation. Instead, Bagasse handed the PAX over to YHC, and I had some sprint work to do.

    • Mosey to the soccer field on Magazine St. and River Dr.

    Stop #2 Part #1– OYO: Sprint Circuit

    • The sprint circuit consisted of performing an ab exercise –IC, then sprinting approx. 60 yards to the soccer goal to perform a part of the BLIMPS set – OYO, then jogging back 60 yards to the start line and plank up for the #six. Rinse & repeat until all the letters in BLIMPS are complete.  Here are the exercises performed:
    • At Start – IC:
      • 20 x LBCs
      • 15 x LBTs
      • 20 x Flutter Kicks
      • 20 x Hello Dollys
      • 12 x V-ups
      • 15 x Putins
    • At Halfway Point – OYO:
      • 5 x “B”urpees
      • 10 x “L”unges (each leg)
      • 15 x “I”mperial walkers
      • 20 x “M”erkins
      • 25 x “P”lank jacks
      • 30 x “S”quats

    Stop #2 Part #2– OYO: Bear Crawl Indian Run (50 yards)

    • The PAX divided up into groups of four, and since bear crawling was far from our memory after the sprint circuit… we performed a bear crawl indian run to remind us about Bagasse’s beatdown. Each group lined up and held high plank.  The last man in each group bear crawls to the front and holds plank once he gets to the front of the line. Rinse/Repeat until each group makes it 50 yards.
    • YHC has to take the blame for the “drunken bears” running into other groups since I failed to point out a specific landmark to crawl to.

    By the time we finished, it was 615 am, so we high-tailed it back to the flag for the Name-O-Rama, Shout-Outs and Prayer.

    I added a video of what the PAX looked like on the levee.  Man, I miss the movie Jungle Book.

  • Wild Ducks Flying Backward

    Nine gathered this morning in the gloom amongst a flock of circling ducks taking dead aim at our heads, namely our VQ. Lots of chatter about the successful DJ style nighttime CSAUP and farewell F2 for Yeungling and Reveille.  Since YHC was unable to attend, thoughts of helping the PAX run the hangover away came to mind…hope it worked.

    Agassi – intro then mosey down St. Charles to the Loyola Lawn:

    • 10 Jumping Jacks
    • 20 Imperial Walkers
    • Jack Webbs (1>5)
    • 15 LBCs
    • 15 Penguins

    Bear Crawl around statue facing main building then line up for sign to sign exercises:

    • High knees
    • Side shuffle (left and right)
    • Low run (duck walk position) w/reverse back pedal (flip/flop on “hut”)

    Mosey to corner for tri-station OYO exercises:

    • 10 LBCs > 10 Incline/Decline Pushups > 20 Imperial Walker
    • 8 Dr. Ws > 10 Incline/Decline Pushups > 20 Imperial Walkers

    Sudden Change – hand off to YHC

    10 Burpees then mosey to the Loyola park benches:

    • Dips x15
    • RF step up x20
    • Incline merkins x15
    • LF step ups x20

    Mosey to the mountain for a single line Indian Run to the top

    20 count by Bagasse then COP for a little Mary:

    • Flutter kicks x15
    • Hello Dolly x15
    • Putins x10
    • Rosalita x15

    Mosey down the mountain to plank up by the bike rack for 2 minutes of plank-o-rama:

    • standard, right arm up, backwards, left arm up, standard

    Mosey back to flag for name-o-rama & shout outs whilst the ducks continued to dive bomb the flag

    Thoughts and prayers for Yeungling and Rev on their new adventures and of course safe drinking water in third world NOLA.