Tag: Audubon Park

Pre-Thang

At 80 degrees and 80% humidity, the Gloom was exceptionally sticky this morning.  Reveille had already had a run in with the mosquitos within seconds of walking outside.  I guess he’s just too sweet.

Warm-Up

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

• COP IC: SSH x 30, Mountain Climbers x 20, Imperial Walkers x 22

The Thang

Mosey over to the soccer field for some 6’s (a tapered down version of 11’s) OYO.  Start with 5 pull-ups on cross bar.  Sprint to end of the field and do 1 Surfer Merikan (SM).  Sprint back to soccer goal for 4 pull-ups.  Repeat by subtracting one pull-up and adding one SM until completing five SMs.  While there were no “Cowabungas” yelled out, there were plenty of puddles to surf our shoes through.

Mosey over to the levy for another round of modified 6’s.  At top of the levy do 5 burpees.  Run to the bottom of the levy and do 10 sit-ups.  Back up levy for 1 less burpee.  Continue until getting down to 1 burpee.  Always do 10 sit-ups at the bottom of the levy.  If you’re not officially soaked by the end of this, you’re not doing something right.  Amnesty appeared to have a shoe malfunction, but he finished strong.

Mosey up the levee to the Mighty Mississippi for some sunrise abs:

• COP IC: Hello Dolly x 20, Real Freddie Mercury x 15, Flutter Kicks x 15, Russian Twists x 15, Pickle Pounders x 15

Mosey to the entrance of Audubon Zoo for IC step ups (right side) x 15, dips x 12, step ups (left side) x 15

Mosey back to the flag.

Name-O-Rama: There were a total of 8 this fine, muggy morning.  YHC asked everyone to mention what they did over Memorial Day Weekend.  Most men enjoyed time with their kids and wife.  A couple guys went to see Amy Schumer.

Shout Out:

Amnesty’s father and few other’s known by the PAX shared thoughts on the fight against cancer.

Reveille commented about Mr. Awesome’s missionary trip as well as wishing some of his buds a healthy return as they battle a stomach bug on their missionary trip in Haiti.  Roots mentioned Reluctant Yankee’s trip to Nicaragua.

YHC had two and a half weeks off from F3 due to work travels in Oregon, and YHC recently roasted a whole pig in Kentucky for his best man who got married a few months back.  YHC had the opportunity to visit his family whom he hasn’t seen since January.  YHC is lucky to have such an infrastructure around me both family and friends.  Something YHC is very bad about is staying in touch with people who have impacted his life, including his own family.  There are groomsmen from his wedding just 9 months ago who he’s not spoken to since getting married.  YHC wants to encourage everyone here to make an effort in reaching out to someone who has positively influenced him and reconnect.  Catch up with that person and let them know how much they mean to you.

Pre-Thang

The sun is definitely coming up earlier in the Crescent City, which made for steamy, sweaty mess in the gloom.  Luckily the mosquitos weren’t so bad.  Tool was convinced someone was smoking a little grass walking up to the flag, but YHC was pretty sure it was the fresh smell of fertilizer.  Yankee mentioned something about some green onions…

Warm-Up

Mosey over to Green Wave Lawn:

• COP IC: SSH x 30, Low Country Crab x 20, Pickle Pounder x 20, Monkey Humps x 20

Some mumble chatter around these IC exercises.  Roots claimed the LCC was weird until the count got up to 20.  Monkey Humps got some attention as well until thighs were burning.

The Thang

Mosey over to Wolfpack Mountain for Indian Run to the Summit.  Bad Moon did a countdown from 20 for recovery.  Proceed to 6 minutes of planks in this order: hollow hold, elbow plank, side plank (each side), and backwards plank.  Hold plank for 1 min; rest 15 seconds.  T-Claps to Jazzy for making it through all the planks while giving the PAX a good laugh for excessive heavy breathing patterns.

From Wolfpack Mountain Summit descend first ramp and partner up for Squerkin 11’s.  First partner gets in Merikan position while second partner holds legs up at waist.  YHC and Hawgcycle performed a beautiful demonstration for the PAX.  In unison partner 1 completes Merikan while partner 2 squats.  Run up ramp, flapjack positions, and repeat until 11’s are complete.  YHC is calling himself out for nearly mooping halfway through the 11’s.  That would have been a tragic site to see.

Slow descent down Wolfpack Mountain to plank up at the bike racks.  Head back to flag.

Name-O-Rama: Total of 12 this fine morning.  FNG, Ikea, is the youngest to come out for an F3 NOLA workout at age 18.

Shout Out: Tool has a buddy who just underwent hip surgery and was a tri-athlete down in Texas.  Thoughts are with him.  YHC recently started a project up in Vancouver, WA right outside of Portland, OR.  Lately, YHC’s been overwhelmed with positive vibes: being on a good project, good relationship with wife, festival season in NOLA has been spectacular, etc.  YHC conveyed thoughts of gratitude leading into weekend.

Pre-Thang

Roots had to pass the Q torch late in the week, but YHC was thrilled to lead the PAX into the first weekend of Jazz Fest.  In preparation for all the beer drinking, crawfish monica eating, live music listening, and hip swinging, a little Friday morning conditioning needed to ensue.

Warm-Up

Mosey over to Green Wave Lawn:

• COP IC: SSH x 30, Low Country Crab x 20, Monkey Humps x 15, Pickle Pounder x 15

There was lots of mumble chatter about the humps and pounders until the heavy breath and slow burn induced a quick sweat.

The Thang

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

1. Merikan x 10
2. Russian Twists x 15
3. Peter Parkers x 20

Mosey over to top of Wolfpack Hill for some Prayer Squats.  PAX lines up on wall in Prayer Squat position while first of the six runs stairs.  Runner gets back in Prayer Squat line while the next person takes off for the stairs.  Continue until everyone has completed stairs once.

Mosey over to Wolfpack Mountain for stairs to the top.  6 minutes of planks in this order: hollow hold, elbow plank, side plank (each side), and backwards plank.  Hold plank for 1 min; rest 15 seconds.  Head back to flag for COT.

Name-O-Rama: Kicking off 1^st weekend of Jazz Fest with 9 including one FNG

Shout Out: When I tell people about the best two experiences of New Orleans, I talk about the parties during Mardi Gras and the music during Jazz Fest.  Whether we’re transplants or grew up here, we’re all drawn to this place because it inspires culture.  New Orleans is the best place on Earth for people to express and find themselves.  Like the city, the path to knowing oneself is bumpy.  But in this first weekend of Jazz Fest, we kick off a time where we celebrate our expression.  This weekend, go listen to some live music and find that appreciation for why you love how this city has made you.  Then, go radiate that energy to all the people you come in contact with because it’s contagious.

Pre-Thang

Since French Quarter Fest weekend, there were 7 straight days of rain.  Rock City Monday and The Birdcage Wednesday were wet, but NOLA’s first convergence allowed no prisoners for the weary as we entered into 7 levels of pain.  YHC brought along a gold sequins fanny pack that spurred a bit of mumble chatter.  Little does the 6 know what this bedazzled pack actually carried.

Warm-Up

Mosey over to Touch Down Jesus

• COP IC: SSH x 30, Mountain Climbers x 20, Low Slow Squat x 20, Good Mornings x 15

The Thang

Mosey over to Wolfpack Mountain for Pelican Playoff Inferno.  OYO run up the seven ramps of hell with exercises at each level.  Plank up at the top to wait for the 6.  “Bring Sally Up” Merikan exhibition (fear the gold sequins Jammy Fanny).  Repeat Pelican Playoff Inferno descending Wolfpack Mountain.  Each level exercise:

• Level 1 – Lunge up first incline
• Level 2 – 15 Russian Twists
• Level 3 – 20 Peter Parkers
• Level 4 – 25 Parkers Peters
• Level 5 – 30 LBCs
• Level 6 – 35 Squats
• Level 7 – Plank up at the top/bottom

Mosey back to fountain near flag: IC Freak Nasty (Dip) x 15, Incline Merikan x 10, Low Slow Dip x 10

Name-O-Rama: Largest Friday group for F3 NOLA with 15.  Roots left early to get his kids to school.

Shout Out: How does F3 make a difference in our lives and others?  Our first intention as we wake up early in the AM is to make ourselves better.  How can we bring that feeling to our wives, kids, neighbors, significant others, etc.?  As we kick off the weekend, YHC challenges each brother to ask a loved one, “How can I make your day better?”  And then, go do it.

Note: Posted on behalf of QIC Reluctant Yankee.

12 pax gathered ’round the Nola Shovel Flag to christen a new AO — Audubon Park — and Nola’s first weekday workout.

The THANG:  

QIC – Reluctant Yankee starts at shovel and run right out of the parking lot

Lunges, Bear Crawl, Crab Crawl, Buttkicks, and a Finishing Sprint to the first COP: Imperial Walkers x 12, Mericans x 12, Slow Squat x 12, Mountain Climbers x 12

Mosey/Run to the Levee

COP – 6 Min Of Mary: LBC x 12, Dolly x 12, Flutter x 12, Freddie Mercury x 12,  Dying Cockroach x 12, High Dolly x 12

Jacob’s Ladder (which in NOLA when we do it at the Levee we will call the  Chevy to the Levee): Run up the levee and then a burpie repeat 7 times adding a burpie every time

*future notes – the river side of the levee is steeper – will be great for 11’s.

**gravel at the top of levee – a little painful – Flay recommends going to the other side of the levee and doing burpies at the bottom next time

***First time that FNG Chardonnay – splashed merlot/chardonnay (spoiler alert: it happened again)

Plank up and wait for stragglers – Flay led us in some bonus planking activities

Hand off Q to Roots

Side straddle hop x 15
Wiley Coyote x 10

Mosey 1/4 mile to Statue of JJA at zoo:

COP: Birdwatchers (dips) x 12  ***wait 60 sec while Roots tries to read his Weinke in the dark*** Derkins (decline merkins) x 10 hold for 20 count

Mosey 1/4 mile to bandstand area

COP: Merkins x10  (acorns added a bonus of pain to this COP); slow squats x 10 and hold for 20 count; Larry Craigs x 10; Hello Dollies x 10; Diamond Merkins x 7; LBC x 15; Chuck Norris x 10; Mountain climbers x 12

**Stray and Flay — started to worry about the NOLA pushup obsession**

Mosey to shovel flag area:

Plank up:  Regular, southern gentleman, northern aggressor, elbows, regular (all @ 30 count or supposed to be).

Recover

COT:

• 12 PAX–Dirty Dozen
• 4 FNG’s — Colonel Sanders, Chardonnay, Bad Moon and Reveille (The Rev)
• Went over 5 core principles and COT protocol
• Flay also discussed the big picture of leadership
• Announced City Park 7AM on Saturday 10/25  and Audubon workouts next Wed. 10/29 5:30AM
• Great shout out by J-Diddy

Naked Man Moleskin:

• A little sloppy on the transitions – and learning the new AO.
• T-claps to all the FNGs and their “sponsors” — Chardonnay & Colonel Sanders (RY), Bad Moon (Roots) and Chardonnay (wandered in on his own — aka “posted naked”)
• Best #mumblechatter:
  • @Stray and @Flay – what is the deal with these NOLA guys and pushups
  • @Chardonnay – “maybe I can earn a better nickname?” – I think this one is perfect
  • @anonymous “oh man – gravel- come on man!”
  • @roots – we gonna call this the birdwatcher underneath the John James Audubon Statue
• Tclaps to Flay and Stray for the extra coaching on how to Q and some good things to use and how to use them in the AO
• Everyone try to EH a FNG for this Saturday’s workout at City Park.
• Wednesday will stay at Audubon Park workout AO.
• Roots and Reluctant Yankee willing to go to Metairie for a Mon, Tue or Thur session.

Thanks/

Christian/Reluctant Yankee