F3 New Orleans

Tag: Audubon Park

  • The Classic Levee?

    YHC needed a change of pace from the loop, the lights and the leg-ups next to a drifter so we spent the morning at the levee.

    Warm- up on the way: SSH x20, MC x20, Lunge-Throughs x10

    At the Levee:

    5 burpees  then run up levee & back –  repeat 5 times

    Peter Parker X20

    5 All-American Body Builders then run up levee & back – repeat 5 times

    Parker Peters x20

    5 Jump Squats then run up levee & back – repeat 5 times

    Real Freddie Mercurys  x20 (after the Pax almost pulled a Hawg)

    10 Merkins then run up levee & back – repeat 5 times

    Russian Twist x20 (the bots told me to do it)

    10 LBC then run up levee & back – repeat 5 times

    Mosey back to the flag for plank-o-rama and the obligatory 20 second MI

    Count off, name-o-rama, thoughts on National Taco Day & a prayer…always good times.

  • The Classic Monday Loop on the dot, on the dot

    After a harsh email reminding Qs to start & finish on time, YHC announced the disclaimer at 5:30 on the dot. We then moseyed to the row of lights. Yankee of course arrived at his usual 5:30ish: https://www.youtube.com/watch?v=K8BPP4ASQWo

    The warm-up: SSH x20, MC x20, Peter Parker x20, Parker Peter x20

    Back to the track: Two man Indian run to the row bars

    Row bars: Rotate four groups – 10 All-american something or others, plank jacks, merkins & rows

    On the track: Indian run to the fountain

    Fountain: RLSU x20, Up/down merkins x10, BSLRL x10, Derkins x10, BSLLL x10, Derkin Peter Parker x10, LLSU x20, Derkins x5

    On the track: prisoner run to water fountain & green

    Green: American Hammer AKA The Robert Mueller X15, Flutter Kicks (the little rocket man?) x15, American Hammer x10, Hello Dolly x15, American Hammer x10, Real Freddie Mercury x10, The Zanzibarian Hammer (no monkey humps) x10 & Elbow Parker Peter x10

    On the track: Indian run to the monkey bars

    Monkey Bars: Rotate four groups – 5 All-american something or others, plank jacks, merkins & pull-ups

    On the cart path: Indian run to the flag

    Flag at 6:14, planked and MI for 20 seconds until 6:15

    Count-off, name-o-rama, announcements (something about wet hops, fried chicken & deadly gas) and prayers for Puerto Rico.

    Good start to the week…Thanks

  • Lazy Susan

    Lots of fart-sacking today with only 4 PAX out to celebrate Labor Day. No need for a disclaimer…we moseyed to the lights:

    First COP: SSH, MC, IWS, PP, HB, PP (other one) x20 each

    At the lights: Suicide BLIMPS to the lights intertwined with 5 shoulder tap merkins.

    At the Benches: Dips x20, RLSUx20, IM x15, LLSU x20, BSLR x10, DIPS x10, BSLL x10, IPP x20

    Back to the lights for animal exercises: Bear Crawl, Crab Walk forward, Frog jump backwards, Crab Walk backwards then finished with a merkin walk switching sides halfway

    To finish we dedicated our last COP to those who worked hard to get us to where we are today, namely the Russians:

    RT x10, Cockroach x10, RT x10, Penguins x10, RT x10, Flutterkicks x10, RT x10, Hello Dolly x10 & RT x10

    Back to the flag: a short count-off, name-0-rama and a shout-out to our friends in Texas.

     

  • More Legs

    Pre Thang:  Ten men of NOLA met at the shovel flag this morning. After the disclaimer we were off. There was a short mosey around to the golf club house and over to the oak alley where we stopped for the warmup and picked up number 11.

    The Thang:  Warmup COP —  Plank Jacks, Imp. Walkers, Peter Parkers, Hillbillies, Parker Peters x 25 IC

    Mosey to the zoo entrance at the JJA statue. Partner up for Dora. One man exercises while the other runs the loop and flap jack. 100 4 count step ups, 200 LBC’s, 300 Squats.

    Due to time constraints, YHC modified and did not go to the levee for 11’s. Instead we stayed put and used the neutral ground in front of JJA for 11’s. 4 count lunges at the near end and 4 count Russian Twist at the far end. Before we could finish the last couple of rounds time was up and we moseyed back to the flag.

    COT w shout out by YHC

    T Claps to the pax for putting in 2.6 miles during the running portions of the workout.

    Good Times!

    Roots

    Moleskin:  The above is a very basic backblast.  The backblast is something that is missing from many of the uptown workouts.  They are very simple to complete and they are the conclusion of your Q. Don’t feel intimidated because some pax compose extremely  elaborate and creative backblasts.  T Claps to them! To each his own.  All it takes is 15 minutes or so to let us know what happened. It also helps to get it done within 24 hours when it’s fresh in your mind. If you need help making it happen, email f3 Nola.

     

  • Abs and legs and abs and legs…

    Pre Thang: YHC has been struggling w a bad shoulder so I wanted to be sure I could Q a workout that would challenge the pax and rest the upper body. Sunday evening I went over to the AO and mapped out a .25 mile loop  that started at the shelter and went through the oaks to the track and back around golf club drive. At the shelter, 12 exercises were scribbled onto the floor with my handy sidewalk chalk.

    The Thang: At 05:30 the disclaimer was given and we were off.  A short mosey down to the clubhouse and over to the shelter where we paired up. Partner A would perform the exercise AMRAP while partner B ran the loop, then switch– working our way down the list… Russian Twist, Squat, Real Freddie Mercury, Lunge, Flutter Kick, Imperial Walker, Dying Cockroach, RLSU, LBC, LLSU, LBT.

    Some groups were a bit faster than others, but when all was said and done we worked for 45 minutes non stop, running 2.6-3.0 miles and completing at least 11 of the 12 exercises.

    COT w shout out by YHC–

    T Claps to the pax for embracing the suck. It has been brutal out there.

    T Claps to a couple of the young guns for getting in a quick round of Merkins before getting in their cars. I believe that was YSR and Pony Boy. Nice work !

    Reminder: Come check out Son of a Saint mentor/F3 informational gathering this Wednesday.  See F3 email or group me for info.

    Good Times!

    Roots

     

     

     

     

  • Friday Morning Burn

    I had a nightmare about fartsacking this morning’s Q.  Luckily that didn’t happen, and we had a healthy 18 PAX out for a hot, muggy beatdown at Wolfpack Mountain.  We began with a quick mosey to the 1st floor of WPM for warmup:
    -20 x plank jacks
    -20 x SSH
    -20 x elbow lift planks

    Then we Indian ran in two groups to the top of WPM.  There, we did a cycle of 30 seconds of AMRAP of the following exercises:
    1. jump squat
    2. merkin
    3. split lunge
    4. burpee
    5. squat

    Between each 30 seconds of exercise, we did 30 seconds of rest. And we went through 1-5, but held the squat for 20 at the end before last rest.  Rinse & repeat a total of 3 cycles through all exercises.

    We then headed to down the stairs to the benches in the Loyola quad and did the following:

    -20 x L power up

    -10 x decline merkins

    -20 x R power up

    -15 x dips

    We then moseyed to the main circle for some ab exercises:

    -20 x LBC

    -20 x penguins

    -20 x V-up

    -20 x LBT

    -20 x flutter kicks (mistakenly labeled hello dolly by YHC)

    -20 x pickle pounder

    Then we moseyed back to flag for COT.  Great workout.  Hopefully things are back to “normal” after a couple of days of chaos around here.

  • PreBlast: Keep it Simple

    I’m borrowing this workout from F3 in Raleigh, which is where I first posted back in 2015.

    We’re going to warm up in place:

    -20 x windmills
    -20 x SSH
    -2 x 20 second arm/chest stretches

    And then we’re going to run. We’ll stop every 1/4 mile to do 20 merkins.
    If you finish quickly, you can move on to do 40 LBCs. If you finish that, plank and wait until the 6 has finished the merkins, then everyone will run to the next 1/4 mile mark and repeat. We’ll end up back at the flag for COT.

    See y’all in the gloom.

    EDIT: we ended up alternating a bit, so we started with 40 LBCs at a few station.  We ran 2.5 miles total, so had 10 workout stops.  I think we did 7 x 20 merkins and 3 x 40 LBCs + lagniappe.  And we finished up with a little ring of fire back at the flag.

  • 363 – There’s Just Something About That Number

    I saw Nip/Tuck had the Q this morning at the Birdcage.  Knowing that he is currently incapacitated, I nobly tucked my long-sleeve Perlis shirt into my searsucker shorts, grabbed a braided belt, slid my bare feet into a pair of loafers and headed Uptown.  Someone needed to step up and Q the workout and this provided a perfect time to reconnect with my Uptown friends and talk about the good times we had last Wednesday night at the Gnarly Nutria.

    Upon my arrival there were lots of rumors and innuendo regarding Nip/Tuck’s unfortunate fall on the very dark and lonely part of the Audubon Park Loop when Cowbell was the only person near him.  Let me repeat that it was only coincidence that Nip/Tuck won the Gnarly Nutria last year and suffered an unfortunate injury this year.  Having said that, Barcrawl should probably stay home next year.

    The Thang

    The Birdcage and Burpees have a long history.  This is where Mr. Awesome famously started a workout on April 1st telling the Pax that they were going to do 100 burpees.  They actually only did 25 at the time, but ended up completing 100 over the course of the workout.  It’s also where Bounty Hunter brought us his #SuddenChange workout from North Carolina, a scourge that has infested Louisiana similar to other nasty imports like Formosan Termites and Nutria.  Lastly it is where OBT did a redux of his “Shock and Awe” burpee slaughter starter at the GrowRuck weekend convergence.

    My hope was to continue the tradition by starting the workout with 100 burpees.  It’s no fun to do 100 burpees on your own, so we split them into manageable chunks and did them together (there is a life lesson there).

    Warmup:

    • 20 Burpees OYO
    • IW x 25; Windmills x 10; Good Mornings x 10
    • Burpees EMOM for 6 minutes.  Sets were 12, 12, 12, 12, 10, 10 – That made for 360 seconds worth of burpees, but as everyone Uptown knows – 360 is not enough.  We needed to do more.
    • Parker Peter x 25; Plank Jacks x 25; Peter Parker x 30 (This is the plank series made World Famous by Bubba and Rudy.  I hate it.)
    • 12 Burpees OYO – That makes 100 total.  I have a math degree from Arkansas State.

    We took an extremely short mosey (insert joke about Uptowners not liking to travel far here) and circled up to do some work using the World’s three favorite digits: 3-6-3.

    All exercises started with 3 super slow reps, 4 count going down, 4 count going back up, 4 count going down again and then holding that position until I called it.  Then we did 6 normal cadence reps, followed by 3 more super slow reps.  We did one set of this with each of the following exercises:

    • Merkins
    • Squats
    • Wide Merkins
    • Plie Squats (A Shorty favorite)
    • Diamond Merkins
    • Sissy Squats – stand on toes, cross arms over chest and squat as you lean back as far as you can.  This is the first time I had ever done this exercise and it is a burner.  I like it.  I promise I did not pick it out based on the name.  There is nothing sissy about The Birdcage.  The Skinny however….

    Next I had to modify.  Seems like all of the road construction uptown over the past 10 years has finally made it to the park.  I wanted to incorporate the bandstand into Dora 1-2-3, but it was sealed off so we used the picnic tables under the pavilion instead.

    Dora 363 – one partner performs the exercise while the other runs a short loop (another spot for a staying close to home joke) jumping over two picnic tables and returning to their partner.  Each team worked to complete the following reps:

    • LBCs – 363
    • Frog Squats – 242  (These are like Monkey Humpers without the humiliation of grabbing your ankles)
    • Merkins – 121 (Frog Squats + Merkins = 363…Yet another instance where my Math Degree from Arkansas State has proved invaluable.

    We were about 30 seconds from wrapping up the workout when G-Spot and El Wire bailed sending some finger gestures my way and telling me where I could go.  Seaman assured me that I should not be offended and that this is a type of Uptown salute that I myself should provide to people when I leave.  After that we sprinted to the flag where Jadaveon re-enacted the scene from the Gnarly Nutria where he sprinted by me and gave me the Usain Bolt stare down.

    We wrapped up with an explanation of F3 for our FNG, naming the FNG Pony Boy for absolutely no reason at all, an announcement about the Power Mile this Saturday, thanks to God, and prayers for a speedy and healthy recovery for Nip/Tuck.

    Moleskin

    T-claps to all of the guys Uptown.  They are good sports and they put up with my excessive obnoxiousness.  In all seriousness, what happened to Nip/Tuck last week sucks and we all hope for his speedy and healthy recovery.  Not only do we miss him, but he makes everyone of us better.  Thanks for the opportunity to Q today, it was fun.

     

     

     

     

     

     

  • Gnarly Nutria 2017

    The night was hot and humid and dark.  By 8:45, lots of PAX and a few coolers started rolling in (thanks Brown Bag!).  Uptowners, Mid-city denizens, a clown car from the Northshore and a lone rep from Destrehan.  All gathered to see who would hoist the coveted Gnarly Nutria trophy for 2017.  Could the influx of young guns in Uptown be enough to hold off the growing World presence?  Could anyone or anything stop the unstoppable force called TurboTax? Would Da Parish show up in running clothes or spandex cycle suit?

    But first, Yankee gave his best Amnesty impersonation with a 10 minute disclaimer, attempting to explain the overly complex uptowner scoring system (and thanks to Quick Draw and his daughter Katie for taking on the scoring duties).

    Finally – its time to line up under the first lightpost, and Yankee mumbles a “ok, lets go” under his breath.  Slowly the group of confused PAX begin to move, before the front runners (TurboTax, Barcrawl and the soon-to-be-appropriately-named FNG Ringer that the Uptowners recruited just for this event) took off.

    3 laps in the humidity.  Yuck.  YHC enjoyed the run with SOGO, Butt Splice and Hawg.  Great conversations, even as they all passed me by as the humidity and fast out-the-gate pace took its toll.  Meanwhile, out in front, Cowbell took care of some competition by gently nudging last year’s winner, Nip/Tuck, off the path and out of the race.  Sayonara, Nip/Tuck.  Hope you learned a valuable lesson – watch your back.

    Final Standings:

    Place
    Name
    Where
    Laps
    Place Points
    Total Points
    1 Barcrawl Uptown 3 35 38
    2 Ringer Uptown 3 34 37
    3 Turbo Northshore 3 33 36
    4 Mulligan Uptown 3 32 35
    5 YSR Uptown 3 31 34
    6 Cowbell MidCity 3 30 33
    7 Jadaveon Uptown 3 29 32
    8 Sogo MidCity 3 28 31
    9 Hawg MidCity 3 27 30
    10 Rudy MidCity 3 26 29
    11 Butt Splice Northshore 3 25 28
    12 Shorty MidCity 3 24 27
    13 EIEI Northshore 3 23 26
    14 Landing Strip Uptown 3 22 25
    15 Sandbar Uptown 3 21 24
    16 Revit Uptown 3 20 23
    17 Brownbag Uptown 3 19 22
    18 Walleye MidCity 3 18 21
    19 Roots Uptown 3 17 20
    20 Triple Shift MidCity 3 16 19
    21 Stub Hub MidCity 3 15 18
    22 Tool MidCity 3 14 17
    23 Reverend Uptown 3 13 16
    24 Hasselhoff Uptown 3 12 15
    25 Buckle Bunny Uptown 3 11 14
    26 Ocho Northshore 3 10 13
    27 FracSac MidCity 3 9 12
    28 Joe Dirt Destrehan 3 8 11
    29 Da Parish MidCity 3 7 10
    30 Yankee Uptown 3 6 9
    31 Colonel Uptown 3 5 8
    32 Splash Uptown 2 0 2
    32 Whoop Uptown 2 0 2
    32 Seaman Uptown 2 0 2
    32 Milkman MidCity 2 0 2
    32 Nip/Tuck Uptown 2 0 2

    Uptowners led the way, taking 5 of the top 7 spots.  Kudos to Barcrawl on his victory.  And welcome to F3 Ringer!

    The final tally: The World: 363 (249 from MidCity, 103 from the NorthShore and 11 from Destrehan) Uptown: 360  A final difference of 3 points.
    Participants
    Total Laps
    Place Points
    TOTAL
    Uptown 19 53 307 360
    MidCity 12 35 214 249
    Northshore 4 12 91 103
    Destrehan 1 3 8 11
    World 17 50 313 363

    Finished with our Countoff, Name-o-rama (was there ever a doubt on the name of our FNG) and a prayer.  Then dive back into the coolers (thank you again Brown Bag) to grab a cold one (YHC was very very pleasantly suprised with the Mango IPA), and enjoyedanother hour of F2.

    Kudos to the few, the proud, the strong who made the follow on Thursday am post: FracSac, Cowbell, DaParish, Milkman, Butt Splice, Ocho (Hrm… What do they all have in common?  Oh yeah – THE WORLD!)

  • Gnarly Nutria Warm Up

    12 PAX braved the ferocious heat and humidity this AM to complete a warmup for tonight’s Gnarly Nutria.  Though we completed a lap around the park, we kept things pretty light on the legs and focused on the upper body.  Here’s how it went down:

    Warmup

    10 x SSH

    10 x arm circles each way

    10 x shoulder shrugs

    We then moseyed to the pull up bars and split into 3 groups.  Count was 10 Carolina drydocks each go-round:

    Group 1: drydocks

    Group 2: pull ups round 1, then hold yourself up in pull up position round 2

    Group 3: burpees

    We then moseyed to the green/tee box near the water fountain for a round of 2:1 Jack Webb (next time, Northshore)

    We then moseyed around to the Prytania side of the park for a ring of fire.  We went around the circle up to 5 merkins, then did some bonus plank work.

    We then moseyed to the shelter.  Half the group did BTTW while the other half bearcrawled around the shelter.  Then we switched it up.  We finished up with

    10 x dips

    15 x incline shoulder taps (highly underrated)

    10 x decline shoulder taps

    And then we moseyed back to the flag for COT and a spirited pep rally for the Gnarly Nutria.  Prediction for tonight: Uptown repeats as world champs.