F3 New Orleans

Tag: Bad Moon

  • The Scarlet Letter

    With Yankee’s threats to wear a reflective B during my next workout if I don’t finish this in time…

    7 Pax gathered the Tuesday before Thanksgiving for Tsunami.

    After a quick announcement we moseyed a warmup down St. Charles to Audubon place and then to the base of the Mountain for a warmup.

    SS Hop x 20

    Hillbilly x 20

    Self Love x 20

    Modified Peter Parker (with a Merkin in between) x 10

    Mountain Climber x 20

    Then to the base of the Mountain and partnered up for Catch Me If You Can:

    1 Pax: 5 hand release Merkins while the other Pax runs backwards, all the way to the Summit

    At the Summit a quick round of Mary including LBTs x 20 and Dying Cockroach x 20 while we with for the 6.

    Regrouped, we ran down the stairs and to the ROTC pull-up bars for a 3 station workout.

    Pullups x 10 (count, if you can’t do 10 the 3 second hand per pullup), Squats and Shoulder taps. Rinse and Repeat.

    Turn around for box jumps onto the small wall behind the bike racks x 10, then 20 decline merkins, then 10 more box jumps.

    Finally we ran to the base of the smaller mountain on Feret street where we did 5 burpees at each landing while running to the top.

    Our coupon from last week was still there so we had 7 Pax in a line on their backs passing the large cinder block back and forth with a cinder block lift in between.

    Finally we finished with 50 Rocky Balboa’s on the parking french fries and moseyed back to the flag for a COT.

  • Tsunami 11/19

    A small gathering of 3 pax on this Tuesday morning.

    After the intro we were up and running to the parking garage for warmups:

    Sidestraddle Hop x 20

    Self Love x 20

    Mountain Climber x 20

    Merkin x 20

    After that we ran to the base of Wolfpack mountain for a BLIMP workout:

    5 burpees then run to 2nd flood landing

    5 burpees, 10 Lunges then run to 3rd floor landing.

    5 burpees, 10 Lunges, 15 Imperial Walkers then run to 4rd floor landing.

    We continued this with 20 Merkins, 25 Plank-Jacks and 30 Squats.

    From the top of the Mountain we ran down then to the next parking garage.

    From there we did 10 decline Merkins and ran to the 2nd floor. On the 2nd floor landing we did 10 V-ups then to the 3rd floor for 10 more Merkins. At the 4th Floor we did 10 V-ups.

    On the way up I picked up a coupon that was laying around.

    Then we did:

    10 overhead cinderblock presses (count), LBCs, Merkins

    10 cinderblock swings (count), dying cockroach, squats.

    After that we ran back to the flag for a quick count off and prayer.

  • Delayed Mountain Time

    Apologies for the delay but from way back on Friday at Wolfpack Mountain: Pax took off from the North end of Audubon Park at 0530 headed west along St Charles wrapping back around and ending up at the great circle courtyard for quick warmup:

    – Sidestradlehops; Self Love; Imperial Walkers; Peter Parkers

    Straight away to the mountain-garage – Pax headed up the mountain after some BLIMPS-planation: 5-10-15-20-25 with alternating Bear Crawl and Backward Jog up the parking garage

    – Rinse and Repeat the rest of the way up to the top Some Mary and an extra set of Side Stradlehops during another amazing NOLA sunrise

    Back down the stairs for a set of Dips on the benches Finally mosey back the circle…No not that circle the other circle…Mass confusion was averted as the flock made it back to the flag(less) pole in time for a final round of Bob Dole Tree Hugging and Smurf-Jacks (because why have thighs if you can’t make them burn).

    Counted off 30 strong with 1 FNG: Welcome Bobby Walsh; Just passing through aptly named ‘Layover’ Wrapped up with a thoroughly beatdown ball-o-man and then off to Coffe-teria at PJs

    Thanks for the great work gents!

    -Tubesteak

  • Ants on the Mountain????

    It’s another crisp, cool Friday morning.  The PAX are ready for the Mountain what to do?  Hmmm…we shall see.  With a disclaimer, let’s mosey!

    Mosey to under the mountain for warm-up all in cadence:

    • IW’s
    • Self-Love
    • Grass Grabbers (Cement Grabbers)
    • Self-Love
    • Toy Soldiers
    • Open-Gates

    Count off by 1 and 2

    Here we go, let’s do something I don’t believe we have done at the Mountain before.  Time for Ants up the Hill!  Team 1’s mosey to second staircase while Team 2 stays at first staircase for…bear crawl to top of Mountain up stairs!

    At top of Mountain circle up for Mary until Six including (all in cadence):

    • Russian Twists

    What comes up must come down.  Team 1 Crab Crawl Down first stair case. Team 2 mosey to second stair case and crab crawl down.

    At bottom of Mountain circle up for Mary until Six including (all in cadence):

    • Penguins
    • Hello Dolly

    All the Pax are here, let’s mosey to quad between Monroe and Bobet Halls for:

    7 of Diamonds (Do all exercises at each corner of quad):

    • Burpees X7
    • LBT’s (2 is 1) X14
    • Merkins X21
    • Squats X28
    • Merkins X21
    • Flutter Kicks (2 is 1) X14
    • Burpees X7

    Time is running out YHC calls it.  Mosey back to Flag.  We are done! 

    Count-off, name-o-rama, announcements, prayer.

    Thanks for letting me lead!

  • Braving the elements (Tuesday edition)


    Despite a welcoming and motivational Mumblechatter preblast, only four brave, badass souls braved the chilly, windy conditions for Tsunami.  

    After a brief disclaimer and glance around for late arrivals, we moseyed across St Charles and up into the sheltering embrace of Wolfpack Mountain. 

    Warm up (undercover), in cadence:  

    • SSH x15
    • Imperial Walkers x15
    • Squats x15
    • Merkins x15
    • Peter Parker’s x15

    Mosey across Freret to the ROTC pull-up bars for come circuit work: 

    3 small groups (2-1-1):

    5 pull ups, while others do plank jacks and jump squats 

    3 rounds 

    Mosey further into Tulane and to the edge of the Quad:

    Pair up for some Dora: 

    While partner 1 runs the length of the quad, partner 2 does exercises:

    • 50 derkins
    • 100 dips
    • 150 power ups
    • 100 dips
    • 50 derkins

    Next a long, meandering mosey to Willow and down Calhoun…several wrong turns while trapped among the dorms on the part of YHC added some distance.

    Finally back on track and over to little WPM. 

    Up the stairs to the top floor for some merkins and mary

    • Freddy Mercury x30
    • Flutters x30
    • Diamonds x20
    • Stagger merkin (L/R) x20
    • Dolly x30
    • Dying cockroach x30
    • Widearms x20

    Back to base, with a few minutes to spare so we did 15 burpees for good measure (and while waiting for Nip/Tuck, who was gingerly finishing having just returned from several weeks out with a banged up Achilles.)  Missing a few of the Tsunami regulars, but it was great having Nip/Tuck back from the DL and hope today didn’t deliver any set-backs to recovery.

    All in, we ran 3.25miles, did 100+ merkins and 100+ squats/variants, and put a solid down painment on the day. 

    Quick COT and an offer of thanks for our health and many blessings in life.

    Until next time, 

    Mariah

    Xo

    We did this shit

  • 7 Of Diamonds Redux

    6 Pax Gathered for the second running of the Tsunami 7 of Diamonds

    A quick disclaimer about not being a personal trainer and we were off to the circle of power for a brief warmup:

    Sidestraddle Hops x 20, Hillbillies x 20, Mountain Climbers x 20

    Then a run to the Tulane quad for a true 7 of diamonds:

    At each corner of the quad:

    7 burpees

    14 Murkins

    21 Tin Snips

    28 Squats

    21 Tin Snips

    14 Murkins

    7 Burpees

    86 and El Wire lead a circle of Mary

    Run Back to the Flag

    Count off and prayer.

  • 25,50,75,100….

    Lovely boil water advisory uptown morning, 7 pax assemble by the park for a countless workout.

    Start a bit of stretching then off to the middle mountain. Starting at the bottom we begin the thang:

    25 burpees then up to next level

    50 merkins then up to next level

    75 squats then up to next level

    100 lbcs then run laps while waiting for the 6

    5 hand release burpees and then down the stairs to the bottom level

    mosey to the corner of calhoun and st charles

    three 5 count jack webbs up the tiered lawn then lunge walk to the starting point

    three 10 count v-ups up the tiered lawn then lunge walk to the starting point

    mosey to the benches and oyo:

    20 dips

    20 right leg step ups

    20 left leg step ups

    20 derkins

    mosey to touch down jesus lawn for:

    round 1 ring of fire:

    5 burpees

    10 merkins

    20 dying cock roaches (which I counted so not a count free tuesday)

    round 2 ring of fire

    5 burpees

    10 merkins

    mosey the flag, count off, name-o-palooza & prayer

    Thanks for lettering me lead and placating my repetitive work out,

    86

  • 9/11 Stair Climb #2

    The first known 9/11 Memorial Stair Climb event occurred on September 11, 2003 during “Operation Enduring Freedom” in Parwan Province, Afghanistan. Albuquerque Fire Department Lieutenant Charles Cogburn scaled a two story building 55 times wearing body armor, a helmet and an M-4.  Lt Cogburn returned home and on the following September 11th (2004) the climb was brought back to Albuquerque and given the title Albuquerque Firefighters Memorial Stair Climb. Firefighters from Engine 5 and Engine 2 were dispatched at 8:46am (the time the initial dispatch of FDNY units occured) to the Bank of Albuquerque Building in downtown Albuquerque. The building is 22 stories tall and it was climbed 5 times. 

    We like many others gathered to recognize the first responders of 9/11/2001 – we were 9 days late but it was the closest date open for a Q.

    In order to complete the task at hand – one had to climb 7 flights of stairs 16 times. (112 flights) The original firefighters had to climb 110 flights. Imagine they had their gear on and they never got rest as they climbed down the 7 flights of stairs. Last year I couldn’t finish I was at 11.3. This year I finished with time to spare.

    Gabrielle, King Kong, WIllie Catfish and Hokey Pokey inspired with their rucks. Special tclaps to Hokey for adding a 40 lb weight vest. Very impressive. Tclaps to Gabrielle for thinking to bring the door stops – the improved airflow was a huge game changer. I had nightmares about the smell and humidity from the climb last year as I went to bed.

    Most of the PAX finished the climb this year. Tclaps to all of the finishers.

    As we climbed I asked the PAX to reflect on being men who would rush to danger to help, instead of seeking their own comfort in a tough situation.

    Thanks for allowing me to lead.

  • Friday 13th

    Thirty something men assembled in the gloom under a full moon to celebrate Friday the 13th. Apparently the next time a full moon falls on Friday the 13th is 2049 so I hope y’all enjoyed it. I also hope Jadaveon will remeber all of us when he is the sole memebr of the PAX around to enjoy it again. Disclaimer was given and the Mother Ruckers spilt off to walk and tak. The remaining pax headed to the circle of palms to commence the beatdown.

    WARMUPS

    SSH X 49 (this really irritated Mariah)

    Arm Circles fore and aft. Was Seaman there? 10 Fore and 10 Aft

    Grass Grabbers X 20 (Pulled a Hammy)

    Merkins X 20

    THE THANG

    Mosey to the base of the mount. 2 lines. Indian run to the top.

    At the top split PAX into 2 groups (thanks Kuch for logistics)

    1st group runs and tags opposite wall. 2nd stays and does 5 Burpees. Groups switch and go until 25 burpees are done.

    Next same with something I cant remember then once more with Merks. Whatever it was was a pretty good workout. I was cussing the Q the entire time.

    PEOPLES CHOICE MARY

    Circled up for some Mary

    JV suggested Doc W’s

    Peaches suggested Penguins

    Somebody came up with LBC’s

    There were others but the full moon wiped my hard drive.

    BENCHES

    After the mount we descended the stairs (Yankee is hands down the fastest stair descender amongst the PAX) and grabbed some benches for some quick leg work/ dips

    RLSU X 20

    Dips X 20

    LLSU X 20

    Dips X 20

    Decline Merks X 20

    Back to the flag for count off, name o rama, announcements and intentions/ prayer followed by coffeeteria at PJ’s. Thanks for letting me lead. Sorry if I forgot you were there.

  • Four play Fore

    There were no holes-in-one, but this is two backblasts-in-one…

    FIRST: Typical turnout at Wolfpack Mountain with a sub-krewe of ruckers showing up for their training. Those compact packs easily outweigh a fully stocked golf bag. Serious respect.

    Quick warm-up with SSH, mountain climbers, grass grabbers, and then mosey to WPM. YHC intended for all the golf participants to captain a team in order to earn mulligans during the tournament later that morning. Alas, only FracSac and yours truly emerged so we divided in half.

    Bulk of the workout was ascending WPM with stops every level for 5 burpees, 10 merkins, and 20 air squats. Team FracSac prevailed and we regathered at the top for a round of Mary. Walking lounges across the top level, down the stairs to the benches for dips, and hustle back to the flag. Plank to failure rounded things out.

    SECOND: Four of us played golf. It was a blast.

    These guys played golf.
    (l-r: Babyface, FracSac, Quiche, Nine Lives)

    Although turnout was lighter than expected, we still managed to have a great time. Quiche had to peel off shortly after the turn, I had to bail on 16 (s-l-o-w), but by all reports Babyface and FracSac finished out the 18 and crowned themselves inaugural co-champions.

    Despite the low numbers, we learned a lot about the timing and format so be on the lookout for future golf details. We’re thinking next time will be in the late fall in City Park on a Saturday. More to come on that front…

    SYITG,

    Nine Lives