F3 New Orleans

Tag: Audubon Park

  • The Substitute

    It was chilly out in the gloom where 16 men gathered around a flagless patch of dirt in the park.  With Roots recovering from a leg injury, YHC was asked to fill in as Q and was unable to come up with a quick enough excuse for saying no.  Before the Pax could disperse upon learning of the downgrade at Q, YHC snuck in a quick disclaimer and led the Pax over to the kickball fields for a warmup COP:

    • SSH x30
    • IW squats x20
    • Plank Jacks x20
    • Peter Parker x20

    Short jog from there to the soccer goal where we split into 4 groups:

    • Merkins x20 (timer)
    • Supermans
    • Shoulder taps
    • Pull ups

    Rinse, repeat, then head to the surprisingly well-manicured levee at the Fly for some 11s featuring burpees and jump lunges, which proved to be quite the challenging combination.

    From there, Indian run in two groups down the levee to the Fly exit ramp.  There, the Pax planked up in a line, alternating head to toe.  First man jumped over the legs of the other Pax members and got into plank position at the end of the line.  Next man did the same until the entire Pax had gone two rounds. During round two, we modified the plank into a plank walks.

    We moseyed on from there and braved the mystical Labyrinth for two and a half MOM:

    • LBC x25
    • Russian Twists x25
    • Dying Cockroach x51

    Hustle back to the VSF for the COT – count, name-o-rama with a renaming part 2, and prayer.  We kept Roots in our thoughts as we hope for a quick recovery.

    -Mulligan

  • Mardi Gras Penance at the Birdcage

    Six of us managed to stave off the Mardi Gras hangover for a Wednesday beatdown at the Birdcage.   After a warmup jog around the clubhouse parking lot, we circled up in oak alley for a warmup COP:

    • SSH x25
    • IW squat x20
    • Plank jack x20
    • Mountain climber x20
    • Merkins x10 (OYO)

    Mosey over to the row bars and split into three groups:

    • Inverted rows x20 (with the count)
    • Burpees
    • Shoulder taps

    Then repeat for round 2 with 15 rows instead of 20.

    Mosey back to the lampposts in oak alley for a variation on Dirty MacDeuce where the designated lap was through oak alley, down the trail to the row bars, then down the jogging path back to the lampposts.  We did a round of exercises at 4 of the lampposts followed by a lap after each round:

    • Lamp 1: Diamond merks x10, LSS x20, mountain climber x20, bear crawl to lamp 2, hard run
    • Lamp 2: Wide merks x10, squat jumps x20, cross mountain climber x20, backward bear crawl to lamp 3, hard run
    • Lamp 3: Stagger merks x10, regular squats x20, Peter Parker x20, LBC x20, booboo bear crawl to lamp 4, hard run
    • Lamp 4: Stagger merks x10, monkey humpers x20, Parker Peter x20, LBT x10, side bear crawl to next lamp, hard run back to virtual shovel flag

    This seemed reasonable on paper but was brutal in practice.  Thanks to the Pax for pushing me to get through this.  TClaps to Saban in particular for blowing past everyone on the running parts.

    Count, name-o-rama, and prayers for personal and spiritual growth during the Lenten season.

    -Mulligan

  • FNG – Finally!

    12 PAX posted this morning, after EHing a FNG one PAX member almost failed to post. Mosey around the track to a fresh grassy knoll, watch for landmines as the ducks scatter. Warm up:

    • SSH IC x20
    • Imp Walker IC x20
    • Plie’ IC x10 by 4
    • Superman IC x20
    • Peter Parker IC x20

    Mosey to the push up bars for a station rotation. Rows, Al Gore, Merkin, Burpee (10 count on Burpee)

    Indian run further along the track for a mini Mary:

    • Rex T. Twist IC x20
    • LBC IC x20
    • LBT IC x20
    • V-UP IC x12

    POW Run to the bathrooms in the front of the park:

    • L leg power up IC x20
    • Dips IC x20
    • R leg power up IC x20
    • Decline Merkin IC x20
    • Repeat and substitute incline for decline on rd 2

    Mosey back towards flag but first more mary:

    • Hello Dolly IC x20
    • Plank Walk IC x20
    • Flutter Ficks IC x20
    • mini plank o’ rama

    Sprint/jog on the walking man icons back to the flag to welcome a FNG who owns a brewery, welcome brown bag, I vote next Christmas after party is at the brewery!

  • Squat n Pickle

    Pre-Thang

    It was super cold for NOLA this morning.  All you North Carolinians would laugh at low 40’s but it’s a wet, bone chilling kind of cold with a whipping wind.  YHC brought along a piece of firewood to keep everyone warm though.  It was pretty awkward to lug around the AO.

    Warm-Up

    The PAX set off around the street car tracks and over to Touchdown Jesus:

    • COP IC: SSH x 30, Imperial Walkers x 20, Seal Jacks x 30, Hillbillies x 20

    The Thang

    Mosey to Wolfpack Hill.  Run up the ramps backwards and down the straight away forward up to the fourth floor.  Time for some Squat-n-Pickles:

    • PAX line up single file against the wall in Prayer Squat position
    • Man on the end runs down and back up the stairs while rest of PAX does 5 shoulder presses with the fire log to stay warm
    • When man returns, next man runs stairs while the rest of PAX proceeds with Pickle Pounding
    • Continue flapjacking Squats to Pickles until every PAX member has run stairs twice

    This was probably the first time any man has simultaneously pounded their pickle while squeezing a log…

    Mosey back down the hill and over to Wolfpack Stairs for Bear Crawlin around in escalator formation:

    • 5 Burpees
    • 10 Derikans
    • 15 Peter Parkers
    • Bear Crawl to start
    • Rinse and repeat with Parker Peters on 15 count

    Mosey across St. Charles and over to the swing set for a quick Mary circuit.  Everyone paired off into 4 stations.

    • Feet in swings for Hip Slaps (10 is the count)
    • LBCs
    • V-Ups
    • Russian Twists

    Mosey back to the flag

    Name-O-Rama: 8 men decided to warm up in the cold this AM.  It wasn’t a bad showing considering the F3 Levee Christmas Party took place approximately 10 hours prior.

    Shout Out:  Today’s intention is around self-confidence and choosing your attitude.  YHC experienced a tough project evaluation last week and felt down in confidence.  Upon further reflection and contemplation, failure is only a perception of oneself.  If you view failure as an opportunity, you choose to have an optimistic attitude in becoming better.  Without failure there is no success.  Attitude is a choice.  Staying positive is a choice.  As our lives progress, nothing ever gets easier, but our attitude dictates our emotions.  Prayer requests go out to Seaman’s friend who recently had a stroke.  We ask our Sky Q to be with his family and inspire them to keep a positive attitude.  Be optimistic in times of hardship.  Have the confidence and perseverance to keep pressing forward.

  • Strike that, Reverse it!

    …yademos niaga siht od s’tel ,semit dooG
    reyarp & amar-o-emaN ,ffo tnuoC
    sdnoces 02 IM ,knalP ,pU mrA tfeL ,knalP ,pu mrA thgiR ,knalP
    :galf eht ot kcab htap trac eht nwod nuR naidnI
    tnuoc eeprub 01 no etator – stauqs & snikrem-knalp ,seeprub ,spu-llup :spuorg 4
    :sraB yeknoM ot nuR naidnI
    51x pmurT edarmoC ,51x skciK rossicS ,51x pmurT edarmoC ,51x sylloD iH ,51x pmurT edarmoC ,02x sylloD olleH ,51x pmurT edarmoC ,02x skciK rettulF
    :neerg eht ot nur naidnI
    01x snikreM enilceD ,51x ULL ,21x srekraP reteP enilceD ,51x ULR ,51x skreM enilcnI ,02x USLL ,51x spiD ,02x USLR
    :niatnuof eht ot nur pu sdnaH
    tnuoc eeprub 01 no etator – stauqs & snikrem-knalp ,seeprub :spuorg 3
    :elop thgil eht ot kcart eht nwod nur naidnI
    tnuoc eeprub 01 no etator – stauqs & snikrem-knalp ,seeprub ,swor :spuorg 4
    :srab wor eht ot yesoM
    .krap eht dnuora tnuaj suorogiv a rof ffo tes xap eht ,spungis Q yratnulov )non( nevele dna remialcsid feirb a retfA

  • Hail to the Comrade!

    After a brief disclaimer and eleven (non) voluntary Q signups, the pax set off for a vigorous jaunt around the park.

    Mosey to the row bars:

    4 groups: rows, burpees, plank-merkins & squats – rotate on 10 burpee count

    Indian run down the track to the light pole:

    3 groups: burpees, plank-merkins & squats – rotate on 10 burpee count

    Hands up run to the fountain:

    RLSU x20, Dips x15, LLSU x20, Incline Merks x15, RLU x15, Decline Peter Parkers x12, LLU x15, Decline Merkins x10

    Indian run to the green:

    Flutter Kicks x20, Comrade Trump x15, Hello Dollys x20, Comrade Trump x15, Hi Dollys x15, Comrade Trump x15, Scissor Kicks x15, Comrade Trump x15

    Indian Run to Monkey Bars:

    4 groups: pull-ups, burpees, plank-merkins & squats – rotate on 10 burpee count

    Indian Run down the cart path back to the flag:

    Plank, Right Arm up, Plank, Left Arm Up, Plank, MI 20 seconds

    Count off, Name-o-rama & prayer

    Good times, let’s do this again someday…

  • Traffic in Audubon

    Must be October based on all the foot traffic/bystanders in Audubon Park this morning (just not sure mother nature has gotten the message yet- still hot/humid!)  We made a good impression- lots of “good mornings” as we mosey’d here and there  (usually RY does the most park outreach, but the whole PAX took over today.)

    Began with a nice mosey/jog around the parking lot then over behind the bandstand for some work

    COP1- SSH x 20, mountain climbers x 20, Jump-ups x 20, Pool-ups x 20 Then mosey to the Row bar as we begin our lap around the track.

    COP2- Split into 4 groups and Rotated. Group 1- Burpees x 10, they led the count. Group 2- Rows, Group 3- Squats, Group 4- Lateral line jumps

    Indian run to the lit grassy field on the right past the bridge to the golf course.

    COP3- Circle/wave of Burpees. Plank-walk while not doing burpees, Started with 1, then 2 with person next to you starting after you finished 1st burpee, then 3, then 4, then 5.  (only 15 total- but felt like more with the plank walk and no rest)

    Indian run to the fountain

    COP 4- Right leg up x 20, Dip x 20, Left Leg up x 20, Inclined Merkin x 15

    Indian run to the grassy area by the golf green on the left across from the water fountain for some mary

    COP5- LBT x 20, Russion twist x 20, Superman for 15 sec x 2, Real Freddy Mercury x 20,  Dying Cockroach x 20, V-up x 20

    Indian Run to the Pull up bar

    COP6- split into 5 groups for BLIMP (no S) and rotated. Burpee x 10 led the way and count, Lunges, Imperial walker squats, Merkins, Pull-ups

    Time to mosey back to the flag area (no flag).  Jog for 2 painted men on the track then sprint one.

    Counted off. name-o-rams, announcements, prayer.  Another great morning to be in F3!

  • PIMPn’ in the Park

    Beautiful morning in the gloom as the PAX kicked things off with 10 burpees around the virtual shovel flag.   Yankee and Landing Strip conveniently showed up as we wrapped up and joined us for a brisk mosey to the monkey bars.  There, we did two rounds of PIMPS (OYO):

    • Pullups x5
    • Imperial walkers x10 (each leg)
    • Merkins x15
    • Plank jacks x20
    • Squats x25

    Another 5 burpees (10 for Yankee and Landing Strip) before lining up for an Indian Run to the area near the Hole 17 tee box.  Circle up for the World’s Slowest Burpee (all IC):

    • Low Slow Squats x 20
    • Half Burpee x15
    • Merkins x10
    • Half Burpee x10
    • Bobby Hurleys x 20

    Five more burpees then run hallelujah style to the benches at the fountain.  Grab some bench for:

    • Side step up (left) x20
    • Side step up (right) x20
    • Incline merkin x15
    • Dips x20
    • Decline Peter Parker x20

    Another 5 burpees and continue the Indian Run past the bridge for 6 MOM:

    • Flutter kicks x20
    • Dying Cockroach x25
    • Russian Twists x20
    • Real Freddie Mercs x20
    • LBCs x25

    Five burpees again and then back to flag, alternating sprints and recovery jog on the way back.

    Close it out with the count, name-o-rama, and prayer.  Thanks for letting me lead.

    -Mulligan

  • Audubon AMRAP

    10 men present for the beatdown Wednesday morning.

    Mosey over to the fairway of the 4th hole on Audubon Golf Course.

    COP#1

    20x Seal Jacks

    20x Peter Parkers

    12x Alabama Ass Kicker (each leg)

    15x Imperial Walker

    20x Smurf Jacks

    Mosey to fairway of 7th hole.

     

    12min AMRAP – 20sec exercise 10sec rest.

    Burpees

    Superman

    Plank Jacks

    Monkey Humpers

     

    Mosey back to fairway of 4th hole.

    Jack Webb 10 sets

    Stay put for MARY

    Mary AMRAP – 20sec exercise 10sec rest

    Freddie Mercs

    American Hammers

    Flutter Kicks

    LBC’s

     

    Mosey back to Flag pole for the 3rd F

     

  • Channeling Sergeant Merwin J Toomey

    The gloom was lifting and rain abating when 14 young recruits and I ventured out at the Birdcage.  Disclaimer.  I am not a professional trainer, heck I’m not even semi-pro, but we all have to do our part.

    Mosey towards the Fly.  Stop in front of the zoo first.

    COP 1- SSH x 25, Plank Jacks x25, Mountain climbers x 25, Seal jacks x 25 10 Burpees

    Mosey to the Levee by the soccer fields.

    stopped for 10 burpees on the way (20 total)

    Levee COP 2- 7’s (instead of 11’s) with ascending count of squat jumps at the base and a descending count of Merkins at the Apex

    Mosey to the soccer field

    10 burpees (30 total)

    COP 3 partnered runs- #1 1 runs backwards across field and returns forward while other partner lateral line jumps.  then swap.  #2. 1 side steps across right leg and back left leg while other partner lunges. then swap. #3. Sprint across and back while partner river dances then swap.

    10 burpees (40 total)

    COP 4 Bear went over the mountain.  Bear crawl over the hill and back while partner plank walks) then swap

    10 burpees (50 total)

    Running our of time.  Fast mosey back.  Stopped twice to let stragglers catch up.  10 burpees each time instead of planking (70 total)

    Sprint to the flag.

    Count off, name-o-rama, named the FNG (who is a big dude that normaly carries a gun and I can’t believe you all made me name him Lacey).  Prayer of gratitude as we watched the real sergeant run by with some ROTC cadets.  Great morning to be in F3!