F3 New Orleans

Tag: Bad Moon

  • No crossing the tracks – from Mariah

    six pax this morning for 5 miles at Tsunami.
    We set out to run the usual levee route, but when we exited Audubon Park and hit the levee the 5:30 Kansas City Southern was chugging its way out of town. So a no-go on the Levee but we detoured along River road and then cut back and took St Charles up to Carrollton and then Oak St back through Tulane, taking Freret over to Nashville, then back down to St Charles, and back to the flag. 5 miles on the dot, with 6 mins to spare.

  • Gettin’ that Bruce Pack (WPM 2020-10-08)

    Another fine day at the mountain with 22 PAX: Bieber, Angie’s List, Peppa, 86, Squeal, Apostle, Tube Steak, Seaman, Gabrielle, Hawgcycle, NipTuck, Landing Strip, Moana, Bones, Mr. Peabody, Brushburn, Willie, Tinkles, El Wire, Flaming Lips, Bad Moon, Catfish (Q).

    Took a brief mosey around the block and circled up on the usual lawn for a warmup – SSH, Goofballs, Peter Parker, Mountain Climbers, Parker Peters, and Imperial Walkers. Moseyed over to the base of the mountain.

    First Level – Did some Nickels and Dimes with 5 low jump squats, 10 bonnies (2 is 1), and SSH waiting for the end of the minute. 5 rounds, then ran up to level 3, forwards on the flats, backwards up the inclines. Plank jacks waiting for the six.

    Third Level – Did a round of Bruce Lee – American Hammer, Leg Raises, LBCs, Penguins, Crunchy Frog, 100s. 30 Reps for all cadence exercises (everything except 100s). Ran up to level 5, forwards on the flats, backwards up the inclines.

    Fifth Level – Nickels and Dimes again with 5 Burpees, 10 hand-release Merkins, and Shoulder Taps waiting for the minute. Did 3 rounds, then ran to the top, forwards on the flats, backwards up the inclines.

    The Top – Monkey Humpers for the peak. Back down the stairs to the base, then to the flag. 7 burpees OYO for the finish. COT, Coffeeteria @ PJ’s.

    Always a pleasure at the mountain, and glad to finally get a set of Bruce Lees in!

  • Ascend and Launch (WPM 2020-08-14)

    Another excellent morning on the mountain with 24 PAX: Angie’s List, Chowdah, El Wire, G Spot, Jingle Vader, Moana, Mulligan, Sandbar, Wipeout, Eager Beaver, Gabrielle, Dry Socket, Quincy, Squeal, Shurly, Jadaveon, Tube Steak, Bad Moon, Mr. Peabody, Seaman, Bones, Shocker, Tinkles, Catfish (Q).

    Started with a mosey over to the base of the mountain. Warmed up with arm circles (both ways), Windmills (Abe Vigoda), Grass Grabbers, and SSH. Assembled at the base for the ascent.

    First leg was 10 burpees, run backwards up the first two inclines to the first flat. Planked and waited for the six with peter parkers.

    Second leg was 20 bonnie blairs, bear crawl to about the stairwell entrance, mosey to the incline, then backwards run to the next flat. Planked and waited for the six with Parker peters.

    Third leg was 30 merkins, duck walk to about the stairwell entrance, mosey to the incline, then backwards run to the next flat. Planked and waited for the six with shoulder taps.

    Fourth leg was 40 flutter kicks (one is one), crab walk to about the stairwell entrance, mosey to the incline, then backwards run to the next flat. Planked and waited for the six with Floyd Mayweathers.

    Fifth leg was 50 squats, crab walk to about the stairwell entrance, mosey to the incline, then backwards run to the next flat. Planked and waited for the six with Floyd Mayweathers.

    Sixth leg was 60 LBTs (one is one), bear crawl to the top of the mountain.

    Continued with Jack Webbs up to eleven, then did an excercise called Failure to Launch (hold Al Gore while Q counts down from 10, then get a solid jump up with knees to the chest.

    Took the stairs back down to the base, circled back up for some Catalina Wine Mixers. Back to the flag, finished out with a solid 2.5 minutes of 8-count bodybuilders.

    Excellent workout with a nice big group. Thanks to all who attended!

  • No touch NOLA is back

    OK so I started today wanting to build a workout in honor of Roots – who began our WPM AO. It was our 3rd workout and it continues to be a fan favorite. We welcomed back Amnesty who posted hoping to be led by Roots but got stuck with me. We also welcomed a FNG from Oregon – a law school buddy of Moana who we names Quarantine. No touching on the beatdown – so its like the old days for us.

    Beatdown got straight to work at the MTN.

    Did a circle with SSH, Imp Walker Squats, Dying Roaches and Mtn Climbers x 20IC

    Then we ran to the base of the MTN.

    At the base: there was a chalk instruction for each floor in mulitples of 13 for Friday the 13th.

    26 Lunges – 2nd, 39 plank jacks, – 3rd floor 52 monkey humpers, – 4th floor

    We did 13 hand release merks at the top of each ramp

    At the 4th floor we did some wall sits, some wall climbs (dirty dates or something) and then some wall walk ups

    Back to the ramps and we did 26 – shoulder taps and 39 – Russian Twist, and 52 – Monkey Humpers. More wall sits at the top. We also did 20 Flutter KIX in cadence.

    At the top of the MTN – we went back down the stairs and ran up LIL WPM.

    Here we had 4 exercises: LBCs, LBTs , Freddies, and Bird Dogs.

    One partner did exercise while the other went down the stairs and back up.

    Ran back to Audubon Park via the benches – at the benches we did dips x 30 OYO.

    Then we ran back to the FLAG. Arrived at 615am. Done.

    COVID – 19 prep starts after this beatdown.

  • Nine holes before sunrise

    In the on-going spirit of #RRR, but consistent with our Tsunami boot-camp ethos, YHC decided to try something new…

    After a brief warm up of SSH, Peter Parkers, Parker Peters, and Low Slow Squats, the pax were off around the Audubon Park track down to the Magazine Street entrance.

    Mosey to the entrance to Audubon Park Golf Course for the main event – nine holes of golf, with increasing exercises at each tee box:

    #1: 1 burpee, 2 merkins, 3 squats

    #2: 2 burpees, 4 merkins, 6 squats

    #3: 3 burpees, 6 merkins, 9 squats

    ….

    #9: 9 burpees, 18 merkins, 27 squats

    Total: 45 burpees, 90 merkins, 135 squats

    Unfortunately no time for a post-round beer in the clubhouse. We then completed the lap around the park and back to COT by 6:15. 4.1 miles total, plus some solid reps…great push by the pax this morning. That was tough, especially in the thick gloom, but fun to try something new

    Until next time…

    Mariah xo

  • 7 Of Diamonds

    A traditional Tsunami Beatdown.

    8 Pax gathered in the humid gloom.

    After a disclaimer we ran to the circle of power for a warmup:

    SS Hop x 20, Self Love x 10, Imperial Squat Walker x 20, Open the Gate x 10.

    We then ran to the Green Grass of the Tulane quad for a 7 of diamonds:

    We did each exercise at each corner:

    7 Burpees, 14 Merks, 21 Tin Snips, 28 Squats, 21 Tin Snips, 14 Merks, 7 Burpees.

    Mariah finished first and lead Mary.

    Back to the flag for COT and Prayer.

  • Victory Lap

    Many were hung-over.

    Few were able to post to celebrate the LSU Tiger’s National Championship at Tsunami.

    3 Men gathered in the gloom for a quick disclaimer and brief warm up run.

    Then a warmup consisting of:

    SS Hop x 42

    Murkins x 25

    Grass Grabbers x 10

    Self Love x 10.

    We then ran a group Victory Lap around Audubon park. At the Magazine street entrance we each did 6 pull-ups in honor of Joe Burrow’s 6 touchdowns, and then 42 LBCs.

    We then ran to the St. Charles entrance and up the stairs of the Mountain for 15 minutes of Restorative Yoga.

    Back to the flag for a COT and prayer to stop the violence that has erupted in our city in this new year.

  • Bye Bye 2019

    I saw the Q sheet was empty and I had a rare opportunity to post on a Tuesday – so I hustled over to Audubon Park and got ready for my Q.

    6 HIM posted for a running based beatdown.

    We ran to the top of WPM. At the top we did a basic warm up COP.

    SSH, Round the clock lunges, Roaches, Round the Clock Merks.

    Ran down WPM.

    Ran to base of Little WPM.

    Ran to the top of Little WPM.

    There we did Russian Twists while one guy went down and up the stairs. FLip FLop.

    Then we ran down the Little WPM and back to WPM.

    Ran to the top of WPM.

    At the top we did a around the horn of core:

    Flutter, Hello Dolly, LB Twist, Penguins, Russian Twists, Freddies and we finished with 10 hip dips each side.

    Ran back to the finish.

    We started 3 min late due to me fussing with my watch. So we finished 3 min late.

    Bad Moon was the fastest feet award.

    We logged a solid 3.3 miles for the day – a 5k to finish off the year.

    Happy New Year.

    Accelerate those relationships!

  • Into the warm winter gloom we go…

    Tsunami 12/10/19

    I wondered how many people would show up after the F3 Christmas Party, but around 5:28 several figures emerged through the humid, warm fog and after a quick disclaimer off we went.  

    Into Audubon Park for a quick warm-up on the track: SSH, IW, Squats, Peter Parker, Mountain Climbers, Merkins

    Run track to Drew Brees Playground for circuit #1

    • Ab extensions on the swings x10
    • Diamonds x10
    • Jump squats x10
    • LBC x20
    • X3 rounds

    Back to the track and run full loop of the park, around to playground at Expo/St Charles, picking up Crimson from F3 Carpex who had looped in with our local FiA contingent

    Circuit #2 at Playground:

    • Merkins on balance swing/surf thing x10
    • Split-arm Pull ups x10
    • Derkins on swing x10
    • X3 rounds

    Across St Charles and over to WPM

    Run up to the top of Wolfpack Mountain with 5 merkins at each end (10 merks/floor – 7 floors)

    Back down stairs and back to COT

    Summary:

    • 3.5 miles 
    • 180 merkins/variants
    • Creative use of playgrounds

    On our dark run around the park, we passed many a runner and frightened dog walker until one group yelled out “hey, are you F3?”  Why yes ma’am, we are!  Our F3 brother from Raleigh/Carpex, Crimson, had arrived late and in a new town, standing outside a dark park without any sense of where might be, he’d looped in with a couple of lovelies from FiA and was enjoying a nice morning jog.  He joined up and we kept at it.   We kept up the pace today and covered some ground – strong work from everyone. 

    Until next time

    Xo Mariah 

  • A great turnout at WPM

    First, apologies for the very late BB.   I generally try to get these done relatively soon after, but the days/weeks quickly came up and here we are……

    So, on to the important details….

    34 pax including 1 FNG arrived for a beautiful, fall morning at Wolfpack Mountain.  Warmup consisted of a short mosey and then everyone circled up for the following:

    • SSH x 20 IC
    • windmills x 20 IC
    • Hillbillies x 20 IC
    • Mountain climbers x 20 IC
    • Alternating hand/foot touches x 15 IC
    • Shoulder taps x 20 IC

    Thang 1

    • Pax formed 3 lines and Indian run to top level 

    Thang 2

    (2 rounds) Circuit of Following –

    • Staggered merkins (each arm x 20)
    • Alternating toe touch crunch x 10 IC each leg 
    • Diamond merkins x 20 IC
    • Crunchy frog x 20 IC
    • Multi level merkins (high, low, mid)
    • Levels/protractor- pax on back lifting legs at different levels 

    Thang 3

     – 4 rounds of catch me if you can

    • Pax in front runs down to next level while the pax behind does 3 burpees.  Once finished he try’s to catch first pax.  

    Finished up with the COT for Countoff, Naming of FNG (Neckbrace), and intentions.  

    This was YHC’s has first time Qing WPM and I enjoyed the opportunity to lead.   Thanks for coming out and until next time…