F3 New Orleans

Tag: Audubon Park

  • Dirty McDeuce at the Birdcage

    Nice turnout at the Birdcage where the Pax was treated to a variation on the Dirty McDeuce.  But first, a disclaimer, quick mosey down oak alley, and warump COP:  SSHx25, IW x26, Burpee x10 (OYO).  Then a slow jog back down oak alley, down the jogging track to the row bars, and back to the lamppost nearest to the bandstand (approx. 500-600 m).  That would be our lap for the Dirty McDeuce, which went something like this:

    • Lamppost 1:  Merkins x10, Monkey humpers x20, Mountain climbers x20, bearcrawl to lamppost two, hard run
    • Lamppost 2: Diamond merks x10, squat jumps x30 (2-count cadence), plank jacks x20, backward bearcrawl to lamppost three, hard run
    • Lamppost 3: Wide merks x10, lunges x20, Peter Parkers x20, bearcrawl to lamppost 4, hard run
    • Lamppost 4: Merks x10, burpees x1 (OYO), Parker Peters x20, backward bearcrawl to track, hard run

    We then used the balance of our time for some Mary:

    • LBC x25
    • V-Up x15
    • Russian Twist x20
    • Dying cockroach x20
    • Hello Dolly x20
    • J-Lo x20

    Finally, wrap up with the count, name-o-rama, and prayer.

    -Mulligan

  • Clear Eyes, Cold Hands

    Great morning in the Gloom with a visitor from NC and two FNGs.  After a thorough disclaimer and explanation of the 3 Fs, we were off to the Magazine/river corner of the park where we circled up for a quick warmup:

    • SSHx25
    • IWx25
    • LSSx20
    • Mountain Climber x20 / Plank Jack x20

    Mosey from there to the Fly entrance for Merkin slalom.   We ran up the levee, did 11 merks at the top, ran down the levee and around the light pole, then repeated increasing the merk reps in increments of 1 until we got to 15.

    Jog along the levee and re-convene at the base of monkey hill.  After some whining from the Pax about their delicate little hands, we did the following:

    • 5 burpees, run over the hill
    • 10 plank jacks, run over the hill
    • Repeat 4x

    We made our way back to the levee by partnering up and alternating bear crawls and sprints.  Then indian run back to the Fly entrance for:

    • Dying cockroach (1 min. OYO)
    • Hello Dolly (1 min. OYO)
    • Russian Twists x25 (IC)
    • Real Freddy Mercs x25 (IC)
    • Elbow Mountain Climbers x25 (IC)
    • LBC x25 (IC)

    Run to the Audubon statue and grab some bench (all IC):

    • Dips x20
    • Incline merks x20
    • L Power ups x15
    • R Power ups x15
    • Dips x15

    After a long jog back to the flag, we wrapped up with a mini-Plank-o-rama and the COT.

    Welcome to FNGs Peppa and the Ponz!

    -Mulligan

  • Eyes on the Road! Ya Merkin Maniac!

    So on a beautiful Monday morning, YHC moseyed up to the AO and noticed no water anywhere around!  It’s been awhile since we haven’t had the sweet aroma of ducks@#t surrounding us in our beatdowns.  Maybe this is a good sign…  After disclaimer we moseyed to open field on the Calhoun side of the park for:

    Warm Up

    • Forward Arm Circles X 20 IC
    • Imperial Walkers X 20 IC
    • Reverse Arm Circles X 20 IC
    • Hillbillies X 20 IC

    Next we moseyed to Row Fitness Area

    Split into 5 Groups

    • Group 1 Catalina Wine-Mixers X 10 as the Count
    • Peter Parkers
    • Lunges
    • Parker Peters
    • Rows

    Next we…Double-backed, WHAT?, surely we were going to make the Audubon loop it’s a Monday after all.  Those PAX don’t know YHC and his general distaste of running; body-weight exercises is my JAM.  So back to the Shelter!  Through the normal shortcut route hugging the lagoon which apparently is now a construction area.  Careful running through this Men at Work zone PAX.  Can I interest anyone in a Vegamite sandwich?  Maybe after the beat down.  Think about it…

    Anyway, we finally hit our destination after much ducking and diving, but no diving ducks too dry for them.  Did I mention I like body-weight exercises?  Specifically merkins, so MERKIN MANIA it is:

    8 different merkins all done 5 count OYO as fast as you can.  On the menu:

    • Diamond Merkins
    • Merkins (the classic, it never goes out of style)
    • Staggered Merks Right
    • Staggered Merks Left
    • Wide-Arm Merks
    • Crucible Merks (these were fun)
    • Hand-Release Merks
    • Tempo Merks (why did I save these for last?)

    Next up at the Shelter, let’s get some leg work in PAX:

    • Right Leg Power Ups X15 IC
    • Dips X15 IC (Wait Dips aren’t leg work, just go with it)
    • Left Leg Power Ups X15 IC
    • Dips X 15 IC (Again?)
    • Right Leg Bulgarian Split Squats X 15 IC
    • Left Leg Bulgarian Split Squats X15 IC

    Now we’re feeling good, so let’s mosey to…the Bandstand.  That was quick!  Let’s do some 11’s.  Grab a wall, step, another PAX’s shoulders for Mike Tyson’s on the lagoon side of the bandstand starting at 10 count then up and over the bandstand and run to the first light for 1 Monkey Humper.  Run back to the lagoon side for it all to start again decreasing/increasing.  You know the drill PAX!  For those who might be wondering, a Mike Tyson is you start in a merkin position with feet against a wall or step, you squat back as first move of exercise back to merkin position and then complete a merkin.  That’s one.  Those were fun, are we seeing a merkin theme here?

    Surely we’re done, we can see the Flag (or where the Flag should be) from here?  Well, we have 3 minutes left so let’s mosey to an open field, which used to be an open pond not that long ago, for one last CoP.  Let’s do Febreze!  A new one for me, here’s how it works.  Kinda like an AB version of Jack Webb with way more Air Presses.  PAX starts with 1 Big Boy Situp and then at the top of that sit up, hold feet up six inches and do 10 Air presses.  Back down for 2 Big Boy Situps and 20 Air Presses holding those feet up the whole time.  PAX made it up to 4 Big Boy Situps and 40 Air Presses until our time was up.  Great job PAX!

    Mosey back to Flag for:

    Seaman and his new dog!  We missed you at the beat down Seaman, but happy to see you and meet your new friend.

    Count-Off

    Name-O-Rama, we had one FNG who is an artist that paints scenes of live music shows.  Think Frenchy.  What a cool gig!  After much mumblechatter, Splatter is the name.  Welcome to the PAX, Splatter!  And thanks to Brown Bag for EHing.

    Announcements

    Intentions

    Prayer

    Thanks to all the PAX for letting me lead today.  It’s truly an honor!

  • The bear went over the mountain

    The PAX gathered at the AO in the refreshingly cool morning gloom, and as Brown Bag was not wearing a parka, YHC knew it must be just above 50 degrees.

    Standard disclaimer and mosey around the track with a hard right turn across Magazine St, through the bollards and around much standing water to relative high ground in the oak alley.

    Warm up COP

    5 burpees OYO , SSH x20 IC, Peter Parkers x20 IC, 5 burpees OYO, Sealjacks x20 IC, ParkerPeters x20 IC, 5 burpees OYO, Smurfjacks x20 IC, Mountain Climbers x20 IC, 5 burpees OYO, plankjacks x20IC

    Mosey down magazine to the field in front of the zoo, which was looking like a lake. Much mumble chatter about puddles and wet shoes. We modified to the parking lot, using it as a large rectangle for cycling through BLIMPS at the corners. 5 Burpees, 10 lunges (2 legs is one), 15 Imperial Walkers, 20 merkins, 25 Plankjacks, 30 squats.

    PAX then assembled in two lines for Indian run across the levy to the ‘fly.  One large pool of water disrupted the smooth flow of the indian run formation with PAX tacking starboard and port to avoid it, except for Sea Man, who would not be deterred by mere water and kept his line straight down the middle of it.

    PAX assembled at the molehill at the end of the soccer fields.

    We then bear crawled up over and down the other side of the mountain, to see what we could see.

    On the other side we did 30 LBCs, then moseyed back around the mountain and reassembled.  Up and over the mountain again, but the second time we planked until all assembled, then Jack Webb 7s (merk followed by 2 air presses, to 7 merks) . Bear crawl back over the mountain to Jack Webb’s meaner brother, the Iron Hulk 6s. (merk followed by 4 air presses to 6 merks). Bear crawl back over the mountain.

    4 trips over the mountain and we were out of time.

    fast mosey back to the flag, COP, announcements and intentions.

    Thanks for the opportunity.

     

  • The Other Mountain

    Fun time in the gloom this morning with a great turnout.  Obviously inspired by Hawg’s presence, the PAX amped up the mumblechatter to near-Metry levels and kept it going throughout the workout.  After a quick disclaimer, we took the traditional stroll up and down the Avenue and set up in front of the Tulane sign for warmup (all IC):

    • SSHx25
    • IWx25
    • Merksx15
    • LSSx25

    Short mosey to the Loyola music building for BLIMPS, starting with 10 burpees and increasing in increment of 5.   Hard run from there down Calhoun to Freret.  At mini-WPM, alternate sprint/jog up the parking deck, stopping at each level for a different exercise OYO until Q says halt (about 30-35 reps each):

    • Level 2: Mountain Climbers
    • Level 3: Plank Jacks
    • Level 4: Peter Parkers

    At the top of MWPM, we partnered up for some core work.  Partner 1 ran down then up the stairs, while Partner 2 did the prescribed exercise, then flapjack:

    • V-Up
    • LBC
    • Russian Twists
    • Box cutters
    • LBT

    Short on time, we hurried back to the flag for the count, name-o-rama, and prayer.

    -Mulligan

  • We lost one

    Nine PAX including one FNG (friend of Chiquita, name & age unknown) showed up for a classic beat-down in the wet gloom of Audubon.

    No luck finding dry land as we circled up between the row of lights:

    SSH x20, Plank Jacks x20, Elbow Plank Jacks x20

    IW x20, Parker Peters x20, Elbow Parker Peters x20

    Hillbillies x20, Peter Parkers x20, Elbow Peter Parkers x20

    Goofballs x20, Mountain Climbers x20, Elbow Mountain Climbers x20

    After enough elbow fun in the mud, we moseyed to the track for an Indian Run.

    Stopping past the row bars on a somewhat dry patch for another circle:

    Catalina Wine Mixers x10 OYO

    Boo-Boo Bears Crawls Left Leg – one circle around

    Catalina Wine Mixers x10 OYO

    Boo-Boo Bears Crawls Right Leg – one circle around

    Back to the track for another Indian Run to the Pavilion.

    The QIC diligently instructed the FNG to modify the route  if needed.  Unfortunately the FNG chose a new path directly to his car  and sped out of Audubon the wrong way.

    On to the benches:

    BSLL x15, LLSU x15, Dips x15, Decline Parker Peters x10, Derkins x5

    BSLR x15, RLSU x15, Dips x15, Decline Peter Parker x10, Derkins x5

    Circle for Mary:

    RT x15, Flutter Kicks x15, RT x15, Hello Dollys x15, RT x15, Real Freddie x15

    Mosey back by the flag:

    Catalina Wine Mixers x10, Plank-o-rama the MI for 20 sec

    Count off, Name-o-rama (sans AWOL) and a quick prayer

    Good start to the week…Thanks

     

  • Troubled Obstacle Course

    https://photos.google.com/share/AF1QipPwZ0y9B0sfNdy23o68J8g67rVOZwtgINDYZkYIvHuauAual6aUtyfxSqX7b4CcQQ?key=S1FIQm1ZQXVZN3BWa1VxN0tWRTRNT2MybzlwaW5B

    The Goal is 4 rounds we fell short we.

    We will be back

    The goals is to complete a 5k plus 1,000 reps in under a hour

    adding a video that has all the details on rounds and Reps.

    Next time planing on swapping Bur-pee Broad Jumps for walking lunges

    Have a great week.  Go Get Some…

    https://youtu.be/Ma2hrWvvWjI

     

  • Shaking off the rust

    It had been a while since YHC had paid his F3 dues, so it felt good to have the Q again.  Perfect weather and a great turnout with 20 pax.  After a quick disclaimer, we were off with a jog over to the fountain side of oak alley for warmup:

    • SSHx25
    • IWx25
    • Peter Parker x25
    • Plank Jacks x 25
    • LSSx25
    • Burpees x15 (OYO)

    Mosey over to the soccer goal for 4 corners, which went something like this:

    • Corner 1: 15 burpees, then sprint to…
    • Corner 2: 20 V-ups, then bear crawl to…
    • Corner 3: 25 lunge jumps, then sprint backwards to…
    • Corner 4: 30 mountain climbers, then climb across the soccer goal back to corner 1.

    This seemed to be a hit with the pax, so we did an impromptu round 2 with 5 less reps at each corner.  Unfortunately, this left us a bit short on time and YHC had to modify the rest of the workout.

    We next headed to the levee for “7s” with merkins and squat jumps, starting with 6 merkins at the bottom of the levee and 1 jump squat at the top.  Decrease/increase reps in increments of one until you’re doing 1 merkin at the bottom and 6 squat jumps at the top.

    We hurried over to the Audubon statute to wrap up with some Dora “1.5” .  We only had time for two groups of exercises: 100 dips and 150 hip slaps (on the concrete bollards).  Partner one began the exercise, while partner two ran around the neutral ground.  Continue to flapjack with partner until reps completed.

    Sprint back to the flag and close with the COT.

    -Mulligan

  • Yankee, Where’s Buckle Bunny?

    “Leadership is stepping up when it’s time and stepping back when it’s time, and not confusing the two.”  YHC

    It’s getting less gloomy by the minute and no Q, and no recent post by RY to remind us who’s the Q.  YHC asks Bartman for the time: 5:31, JV.  No time for mumblechatter.  “I’m not a professional trainer and not the planned Q today, but let’s go.”

    The Thang

    Mosey to the bandstand for Warm Up:

    • Imperial Squat Walkers x20IC
    • SSHs x20IC (sorry, Seaman, YHC never starts with SSHs)
    • Mountain Climbers x20IC
    • J-Los x20IC
    • Low Slow Squats x20IC
    • Squat Pulses x10IC (for lagniappe)

    Mosey behind the Newman(?) Bandstand for some Dora 1-2-3.  The first round is 100 derkins paired up with hops over and around the bandstand.  The second round is 200 crunchy frogs paired up with a mosey to the second light on Oak Alley and back.  The third is 300 squats paired up with a mosey up Oak Alley to the track and back.

    Time for a Line (or parabola?) of Pain:

    • Box Jumps x20
    • Dips x20IC
    • Tatum Channings (or whichever is Right Leg Step Ups) x20IC
    • Shoulder Taps x20IC
    • Channing Tatums (or whichever is Left Leg Step Ups) x20IC

    Mosey to the middle of Oak Alley for a bit more than six minutes of Mary:

    • LBCs x55IC (yep, JV’s years of youth)
    • Putins x25IC
    • Flutter Kicks x25IC
    • Flying Supermans x25IC
    • Hello Dollys x25IC
    • Box Cutters x25IC
    • Plank 1 minute (TClaps to Bartman for the timer)
    • Burpees 10 OYO

    Mosey back to the virtual flags [So, where are all the real flags?  Other than Troubled Waters’ fancy-ass shovel flag from last Saturday, YHC hasn’t see a real shovel flag for almost a month.  You hoarders, give ’em up!]

    Announcements (F2 Thursday 7:30p at Bayou Beer Garden), Intentions, COT.  Thanks for letting me lead, JV

  • Visiting the Birdcage

    “Don’t worry about me. I joined to fight. If necessary, I shall die fighting. Those things which are precious are saved only by sacrifice.” – Band of Brothers, Stephen E. Ambrose

    15 Pax strong in the chilly gloom at the Birdcage AO.  Let’s see what we did….but first,

    DISCLAIMER

    The Thang

    A quick Roots lap thru the parking lot, and over to a grassy area.

    COP #1

    10x Merkins IC
    10x Shoulder Taps IC
    10x Plank Jacks IC
    10x Merkins IC
    10x Squats IC (Hold Al Gore on the last one)
    10x Squat Pulses IC
    10x Burpees OYO

    Mosey thru lamp post alley, and partner up at lamp post #2

    Circuit #1

    Pax 1: runs to lamp post #1, and back.
    Pax 2: runs to lamp post #3, and back.

    35 sec x Sprints OYO
    15x Power Squats IC
    10x Mountain Climbers IC

    Did four sets of this bad boy. YHC was huffing and puffining.

    Mosey down the track and over to the railroad track.  We stopped halfway for this:

    COP#2

    10x Putins IC
    10x Penguins IC

    Finally got to the track for this:

    Jacob’s Ladder: Seven times up the hill, with an increasing number of burpees at the top each trip up. Seven is perfection!

    Mosey over to the Birdcage ledge for this.

    COP #3

    12x Dips IC
    12x Dips IC
    12x Dips IC

    Mosey back to the flag. We stopped halfway and did this:

    COP #4

    10x Hello Dolly IC
    10x Flutter Kicks IC
    10x Crunchy Frogs IC

    Back at the flag. We ended with the COT, which included the Countoff, Nameorama, Shoutouts, and a Prayer.

    Thanks for letting me lead.

    Moleskin

    Great time hanging with the Uptown crew.  Always good to go back to the original Wednesday AO.