F3 New Orleans

Tag: Audubon Park

  • BLIMPS up the Mountain

    It was YHC’s VQ and I was excited to get after our Friday DownPAINment with the other eleven men.  #Tclaps to Beaver for posting today. He also posted Wednesday at our usual spot, but since we relocated due to construction, he held his own workout with Billboard (apparently he didn’t get the memo from RY).  We also had some #Kotters today in the gloom. #Tclaps and welcome back to Cavalier & Napolean.  Let’s get to it!

    DISCLAIMER

    Warm-Up:

    WAKE-UP – 10 Burpees

    -Mosey down St. Charles and over to Green Wave Lawn.

    WARMUP – IC: “Evil Twins”
    -20 SSH
    -20 Imperial Walkers
    -20 Peter Parkers
    -20 Arm Circles (10 each dir)
    -20 Sealjacks
    -20 Hillbillies
    -20 Parker Peters

    The Thang:

    -Mosey to far end of Loyola Grass Field b/w U-shaped driveway

    COP #1 – IC:
    -25 Elevator Merkins  (New?) – On the 1 count, lower body to low plank and hold for 2-3-4, On the next 1 count, raise body to high plank and hold for 2-3-4; Repeat til 25.
    -25 Jump Squats – lower for 1, 2, 3 then explode and jump on 4.
    -20 Dive Bombers – Slow and controlled:  Start with wide feet & hands/ hips raised.  Act like ducking under a barbed wire fence. 1, 2, 3, 4 (chest up, hips down); reverse direction back to start position in 1,2,3,4.
    -10 Jump Lunges – Jump on the count and switch feet.

    – Bear Crawl back to Loyola Sign and Mosey to Wolfpack Mountain

    OYO:  “BLIMPS up the Mountain”
    -Run to the top of Wolfpack Mountain and complete the following:

    • At Start, then at the end of each ramp: 5 burpees, 10 lunge each leg, 15 imperial walker, 20 merkins, 25 plank jacks, 30 squats
    • Plank at summit to wait for the rest of the PAX.  #Tclaps to Hawgcycle, Reluctant Yankee, and Beaver for setting a great pace!

    COP #2 – IC: “6MOM”

    -LBC
    -LBT
    -Flutter Kicks
    -Hello Dolly w/ leg raises
    -Putins
    -PLANK-O-RAMA w/ 10 IC Peter Parkers at the end

    -Run down stairs and Mosey to fountain.

    COP #3 – IC:

    -15 Iso Dips
    -10 Incline Merkins

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

  • Middle School Algebra 1

    Pre-Thang

    YHC rolled in hot wielding the flag and a side of toilet paper in a Ziploc bag.  It’s been a while since the PAX gathered for a rainy Backblast.  YHC feared mooping after a hefty dose of leftover garlic mashed potatoes from a shrimp boil.

    Warm-Up

    Slaughter Starter at the flag (20 burpees before the first mosey).  Mumble chatter from Reluctant Yankee and Amnesty was thick after this unexpected start.

    Mosey over to Green Wave Lawn for COP:

    • COP IC: Seal Jacks x 20, Arm Circles x 20, Monkey Humps x 15, Low Country Crab x 15

    Amnesty had some squeakers slip out during the Monkey Humps claiming that’s what his body thought of the first 20 burpees.

    The Thang

    Mosey over to Wolfpack Mountain for OYO ascension to the top.  Lunge up the first ramp.  At the bottom of each ramp do 9 burpees until reaching the summit.  Plank up at the top.  Once the PAX is all together, time to get extra sopping wet with some Mary in the rain:

    • COP IC: LBCs x 30, Vladimir Putin (Russian) Twists x 20, Pickle Pounders x 10, Hello Dolly x 15

    Descend down Wolfpack Mountain OYO flapjacking between Merikans and Squats x11 at the top of each ramp.  Plank up by the bike racks.  Sorry Amnesty and any others who were following too close to YHC for the cloud of garlic farts on the descent down.

    Mosey to the fountain by the flag for some low slow dips x 12 with a 3 count hold on the bottom

    Mosey back to the flag.

    Name-O-Rama: This morning YHC asked the PAX to give their birth name, F3 Name, age, and a description of where he was and what he was doing on September 11, 2001.

    Shout Out: Great job to the 10 who showed up in the rainy gloom this morning to become better men and complete 74 burpees.  Today’s shout out is one of remembrance.  YHC asks for everyone to keep all the victims, families, and heroes from that tragic day in their prayers and thoughts.  Thoughts and prayers also go out to all of the men and women in the armed forces who inevitably were deployed in response to such a tragedy.

  • Where’s the bar?

    Surprising amount of activity as YHC walked up on the flag spot this morning. With a little over ten minutes to start time, we were already pushing a double digit PAX. As Yankee rolled up with seconds to spare we hit the fifteen F3er mark including two FNGs. Wednesdays in the park are getting stronger every week…but the most surprising scene was a clump of dirt where our pull-up bars used to reside. Hopefully they moved on to better home. One lost and lonely sole was trying his best to workout without his trusted bar, possibly holding back some tears. Yet there’s nothing to fear, we’ll have shiny new toys soon (or not)…let’s mosey.

    Warm Up –  Mosey to the goal post field for a warm up COP:

    SSH x20, Imperial Walkers x20, Peter Parker x20

    Another round this time with the “evil twins”:

    Sealjacks x20, Hillbillies x20, Parker Peters X20

    After warm up, line up by cones left by our good friends at Entergy:

    Boo Boo Bear Crawl to the goal post, switch legs half way

    Divided up in five groups of three rotating twice through the following:

    Pace setting Burpee Knee-Up Blasters (name for this?), Plankjacks, Squats, Merkins & LBCs

    After two rounds with little chatter but lots of body language thanking God it wasn’t three, we got a ten count by Shorty then mosey to Zoo statue steps:

    Incline Merkins x10, Right Food Step-up x20, Decline Push-Ups x8ish, Left Foot Step-Ups x19 and finally freak nasty dips x15

    After a 10 count by Yuengling, we took a long mosey to bandstand for some Blimps Suicides:

    Burpees x5, Lunges x10, Imp Walkers x10, Merkins x10, Plankjacks x10 & Squats x10 all intertwined by running to different lampposts and back.

    Tclaps to Amnesty for calling out This is BS halfway through (YHC somewhat agreed) and for Shorty by setting a strong pace to finishing plank up

    Quick stop at the water fountain for some much needed hydration then back to the flag for 2 minutes of plank-o-rama.

    Closed with a COT – thanks given for health and asked for strength to get out the fartsack every morning and attack a demon with all you got (something along those lines)

    Keep the Strong Wednesdays going…

     

     

  • Splishy Splashy

    Pre-Thang

    Nice and muggy as always.  Reluctant Yankee rolled in hot wielding the flag with only 15 seconds to spare before the 5:30am mark according to Roots.  Hawgcycle apparently thinks Roots is all fancy with his exact time on the seconds.

    Warm-Up

    Mosey over to Wolfpack Lawn Stairs for a 3-part escalator:

    • OYO: 10 Wide Merikans, jog up stairs, 10 Merikans, jog to corner, 10 Diamond Merikans, duck walk to the tree, jog to start point – Repeat x 2

    The Thang

    Mosey over to Wolfpack Hill and up the ramps to 4th floor.  Mumble chatter from Reluctant Yankee about a long mosey.  YHC says to get over it.  PAX lines up on wall in Prayer Squat position while first of member runs stairs.  When runner gets back up the stairs, PAX flapjacks to LBCs while next runner hits the stairs.  Continue flapjacking between Prayer Squat and LBCs until everyone has completed stairs once.

    Slow decent down Wolfpack Hill with jelly legs and mosey over to Green Wave ROTC pull-up bars for some circuit training:

    • Sprint across the street to stop sign on Loyola campus and back, Pull Ups AMRAP, Dips AMRAP, Reverse LBC (leg raises) AMRAP – cycle through each exercise once

    Mosey over to the bike racks underneath Wolfpack Mountain for some Mary:

    • COP IC: Flutter Kicks x 20, Vladimir Putin (Russian) Twists x 15, Pickle Pounders x 10, Real Freddie Mercury x 15

    Mosey back to the flag.  Sudden change as 2 cars passed means 10 Burpees.

    Circle up around the flag for a quick plank-o-rama.

    Name-O-Rama: 9 showed up this fine morning.

    Shout Out: YHC titled the workout “Splishy Splashy” in hopes that his Dad would come along this morning and be dubbed this name especially after Reluctant Yankee’s dad showed up one Saturday calling himself Yankee Doodle Diddy.  After learning about his Dad’s work schedule the last couple of months, YHC did not want to EH him too bad so he could have a relaxing weekend.  Since YHC’s parents decided to pay a visit in NOLA, this shout out is in reflection of those who raised or guided all of us to where we are today.  Moving into the weekend, YHC encourages the PAX to take a moment of reflection on those who raised you.  Without them, none of us would probably be here in the Gloom today.

  • My Tomato’s Birthday

    Pre-Thang

    YHC arrived a little earlier than normal this AM only to see Jazzy already sweating from his walk over by the pull-up bars.  The PAX slowly trickled into the high humidity gloom

    Warm-Up

    Mosey down the track towards the back end of the park for a warm up COP:

    • COP IC: SSH x 30, Low Slow Squats x 15, Merikans x 15, Imperial Walkers x 20, Plank Jacks x 15

    Agassi was nice enough to grace us with his presence after the warm-up.

    The Thang

    Mosey over to the birdcage for a four square-type circuit run.  YHC will call it the Bermuda Triangle, running laps with three stations of exercises.  Starting at the Birdcage, run down lamp posts until reaching the park track, hang a left, run track until reaching the gravel path back to the Birdcage (approximately 2 miles of running).  Complete the following exercises:

    • End of Lamp Posts – 5 Clap Merikans
    • Gravel Track Entrance – 10 Burpees
    • Birdcage – 15 Squats

    Rinse and repeat 4 times.

    Mosey over to the pull-up bars.  Pair off in single file behind the bars.  Complete all exercises 1 time rotating forward.  From back to front exercises:

    • 10 Burpees to dictate cadence, Side Plank Right, AMRAP Real Freddie Mercury, Slide Plank Left, AMRAP LBCs, AMRAP Hello Dollies, AMRAP Toes-to-Bar

    Circle up around the flag.

    Name-O-Rama: Another great Wednesday showing with 13 total in the PAX.  Let’s keep up the good work and continue EH’ing FNGs.  Goal is to hit 100 by first year’s convergence.

    Shout Out:

    Well today is my tomato’s 28th birthday.  We’re going out to Shaya for dinner with a bunch of friends.  I’ve organized a private room and pre-dinner Smoked Old Fashioned cocktails and nibbles.  Every time something special comes around for my wife, I do my best to go the extra mile for her to make her feel special.  F3 is all about becoming better.  YHC believes the term “better” is left vague so we can interpret however we see fits our personal lives.  F3 is not only making me better physically but also emotionally and mentally.  We talk about being better men and doing those extra details for your wife, significant other, or child.  For me seeing my wife happy is what truly makes me smile.  So leaving this Backblast, YHC encourages everyone to try their best in doing something a little extra for a loved one that’s unexpected.

  • Press On & Reap Your Rewards

    Pre-Thang

    The PAX met in the muggy gloom.  We started with 7, and then a few trickled in for the warm-up.  TCLAPS to Reluctant Yankee for the late arrival with the flag and sprinting to catch up.

    Warm-Up

    Mosey down St. Charles and over to Green Wave Lawn for a little COP:

    • IC: SSH x 30, Imperial Walker x 20, Mountain Climbers x 20, Low Slow Squat x 15

    The Thang

    Mosey over to the Quad area by Wolfpack Mountain:

    • IC: Step Ups (left leg) x 20, Low Slow Dip x 15, Decline Merikans x 10, Step Ups (right leg) x 20

    Mosey over to the Green Wave ROTC bars for some circuit training:

    • Sprint side walk down and back, Prayer Squat, Burpees AMRAP, Dips AMRAP, Pull Ups AMRAP
    • Cycle through each exercise; rinse & repeat x 2

    Head over to Wolfpack Hill.  Stairs to the 4th level and then some R&R with Mary:

    • COP IC: LBC’s x 50, Super Mans x 15, Vladimir Putin (Russian) Twists x 20, Real Freddie Mercury x 15,

    Make the descent and plank up by the bike racks.

    Mosey back to the flag.

    Name-O-Rama: Great to have 11 show up this sticky morning.

    Prayers: Bad Moon’s friend with terminal brain cancer, Hawg’s friend with ALS, and Mr. Awesome’s friend going through radiation therapy.

    Shout Out: YHC had a great week of work up in the Pacific Northwest.  After developing some new analytic models, managers were singing my praises.  This was no easy feat as YHC has been working on these for the last couple of months.  Hard work is leaning itself towards a promotion at mid-year reviews.  On a similar note, YHC’s Uncle Banjo recently reached out saying he posted 24 of 25 straight F3 Backblasts out in North Carolina and has cut down a few pant sizes.  His first F3 post was a couple years ago.  The average size of the PAX seems to keep growing since we started back in October.  Similar faces continue to show up and even taking on some Q’ing.  So let’s keep up the good work and motivate ourselves to continue pressing on.  Nothing comes easy except fartsacking!!!

  • Be Aggressive B-E Aggressive

    10 souls braved the NOLA humidity this morning for a #Birdcage Beatdown.  YHC took a page from Side Effect’s City Park Qs and tried to get everyone’s heart rate up and at ‘em with what the #mumblechatter referred to as an “aggressive warm-up.”  This was my first time to Q at the #Birdcage and it was a pleasure.  Each COP was a shout out to someone that has Q’d before me – Roots, Side Effects, Yankee, Rev, Awesome, My Grandpa Buster…

    The Thang

    • Start out by running the Root’s loop around the Club House parking lot.
    • Stop at a patch of grass for near the bandstand and partner up for the Warm up COP: Cycle through the BLIMPS exercises (Burpees, Lunges, Imperial Walkers, Merkins, Plank Jacks, Squats) – one partner does the prescribed exercise while the other runs to the bandstand goes up and over to the other side and the up and over to come back.  Flap Jack and finish when all of the exercises are complete.
    • Head to the lights for an Ark Loader: Boo-Boo Bear Crawl left leg and then right leg, regular bear crawl, crab walk, spider man walk, forward facing crab walk, Buster’s Bunny Hop (crab walk position and hop forward while slappin yo bum with alternating hands)
    • Mosey to Soccer goal and partner up for Peek-a-Boo Burpee Hangs. One partner hangs from goal with arms at 90 degrees while other does 4 burpees.  Flap jack and repeato with 3, 2, 1, burpees.
    • YHC wanted to go to the river levee for some Chevy to the levee, but knew we wouldn’t have time, so we went to the levee by the zoo for 11s. Merkins at the bottom and Burpees at the top.  T-Claps to Awesome for making it through the complete exercise.  The rest of us got to the round of 7 or 8 burpees before time ran out of us.
    • Mosey back to the flag.

    Moleskin

    T-claps to Awesome and Douille for killing it today.  They set a good pace for the rest of us to follow.  I enjoyed my first Q at #TheBirdcage.  It is a fun AO.  T-Claps to Yuengling for leading by example and knocking out the extra credit pull-ups.

    Shout Out

    Thanks to God for our health and blessings.  We prayed for our eyes and hearts to be open to those in need around us and for the wisdom to lead where we are called to lead.

    Announcements

    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – 6:30 @ City Park

    CSAUPs

    • July 19 Spillway Run –here
    • August 29 Katrina Anniversary Run – here
      Octobter 17th Spartan Run in Mobile  here  Your group is F3 New Orleans -$30 off code  that expires tomorrow is AMERICA

  • Baby You’re a Firework

    Pre-Thang

    Being 4th of July weekend, YHC figured the PAX count would be light this AM.  After a little bit of chatter, the PAX set out with a mission of being a firework and celebrating the birth of America in an F3 Nation backblast fashion.

    Warm-Up

    Mosey down St. Charles and over to Touchdown Jesus.  Line up in straight line:

    • Butt kicks
    • High Knees
    • BLIMPS (5 Burpees, 10 Lunges, 15 Imperial Walkers, 20 Merikans, 25 Plank Jacks, 30 Squats)

    The Thang

    “Catch Us If You Can” (if the PAX count is divisible by 3) over to Wolfpack Mountain.  Carry partner while 3rd does 3 Star Jack Burpees and then sprints to catch up with partner carriers.  Partner being carried does Star Jack Burpees and runner moves to being carried position.  Lunge up first ramp of Wolfpack Mountain.  At the top of each ramp for each level perform 5 Clap Merikans.  Plank up at the top.

    Time for a little R&R with Mary.

    • IC: LBCs x 40, Russian Twists x 20, Real Freddie Mercury x 15, Hello Dolly x 20, Pickle Pounders x 15

    Mosey down the mountain and head towards the benches at the fountain by the flag for IC Dips x 15.  YHC called the fitness a few minutes short due to his drastic need to reach a toilet…

    Mosey over to the flag.

    Name-O-Rama: It’s everyone’s day off for the holiday weekend so TCLAPS to the 7 that showed up.  YHC asks that everyone mention an activity they’re doing to celebrate America this weekend.

    Shout Out: YHC finally got his wedding thank you notes completed after 11 months since getting married.  With that completion earlier in the week, YHC was inspired to encourage everyone to try and get that one thing done over the long weekend that you’ve been putting off for whatever reason.  You’ll have a sense of satisfaction that no longer weighs on your shoulders, and most likely your wife/mother/friend will be happy the task has been taken care of (at least that’s how it worked with YHC’s thank you notes).

  • Tool’s VQ

    Pre-Thang

    It was another muggy morning in the gloom.  The summer heat has definitely set in as buckets of sweat were poured out even before we took off.

    Warm-Up

    Tool’s VQ started with a little mosey down St. Charles and back up to Green Wave Lawn:

    • COP IC: SSH x 25, Monkey Humps x 15, Imperial Walkers x 20, Donkey Kongs (deep squat to hand slapping the ground followed by squat jump) x 10

    The Thang

    Mosey over to Touchdown Jesus and run sideways around the horseshoe (turn at halfway).

    Mosey to Wolfpack Lawn Stairs for OYO Escalator.  Run up stairs and back around completing exercises at 3 stations.  Repeat x 2.  Each station exercise:

    1. Dips on wall ledge x 15
    2. LBC x 15
    3. Peter Parkers x 15

    Q change over to YHC for a mosey over to Wolfpack Hill.  Trot up the parking structure ramps to the 4th floor.  Partner up OYO with one running stairs while the other AMRAP.  Flapjack until completing all exercises:

    • Prayer Squat, LBCs, Imperial Walkers, LBCs, Burpees, LBCs, Plank Up

    Mosey back to the flag.

    Name-O-Rama: 12 showed up this muggy morning.  Roots took off a little early for work.  There were a few stragglers on the mosey back to flag, but F3 leaves no man behind.

    Shout Out: YHC’s grandmother having a gallbladder stone removed today.  Yankee gave up a rundown of upcoming events and expressed new people to step up for Q’ing.  Backblast ended with a prayer on gratitude for bringing everyone out, keeping us safe of injury, and enjoying each other’s company.

  • Bear Crabbing Around

    Pre-Thang

    Dirty ole Bad Moon kicked off the conversation this morning with a discussion around some Tulane Coeds.  Apparently, there’s a tumblr website specifically for Tulane women to post scandalous pictures of themselves in front of the sign where we typically do our warm up COP.  YHC quickly investigated to confirm validity for the PAX.  Google it…

    Warm-Up

    Mosey over to Green Wave Lawn:

    • COP IC: SSH x 30, Mountain Climbers x 20, Imperial Walkers x 20, Plank Jacks x 15

    The Thang

    Mosey over to Wolfpack Lawn Stairs for a 3-part escalator:

    • OYO: 5 Burpees, jog up stairs, 10 Peter Parkers, bear crawl to corner, 15 Monkey Humps, crab walk to beginning – Repeat x 2

    Mosey over to Wolfpack Hill and head up stairs to floor 4.  Partner up OYO with one running stairs while the other AMRAP.  Flapjack until completing all exercises:

    • LBCs, Pickle Pounders, Russian Twists, LBTs, Plank Up

    Slow descent down Wolfpack Hill and head back to flag.  Tool took quite a spill coming down the 3rd story ramp, and Bagass fell behind on the final trot back to the flag.  The humidity was rough on everyone this AM.

    Name-O-Rama: A small showing of 6 this AM, but not too shabby given the exceptional humidity level.

    Shout Out: Tool’s dad has a pacemaker implanted today.  Thoughts and prayers go out to him and his family.  Thanks for getting everyone through the heat safely.  YHC asked everyone to go out this weekend with gratitude.