F3 New Orleans

Tag: Bones

  • 200th Beatdown in 2019!

    21 brave PAX joined YHC on a chilly, windy Wednesday. The temp read 40 degrees F on the dashboard, but it felt colder because of the windchill. Needless to say, it was cold! Today was YHC’s 200th F3 beatdown in 2019. After 2018, YHC set his goal to post 200 times in 2019….. looking like YHC has some room to spare with couple more weeks left in 2019.

    The PAX warmed up with a lap around the parking lot by the Audubon Clubhouse to the Bandstand. In front of the Bandstand, the PAX did the following warm-up exercises in cadence:

    SSHs x 20

    Imperial Walkers x 20

    Self Love x 10

    Windmills x 10

    Peter Parkers x 15

    MCs x 15

    Parker Peters x 15

    The PAX then jogged through the Oak Alley towards the track, did 10 burpees on your own and moseyed back to the shelter.

    To dedicate YHC’s 200th beatdown, YHC decided to do Dora 2, 2, 2. Partnered up. While one PAX was doing the exercises, the other PAX ran from the shelter through the Oak Alley to the track and back.

    200 – steps-up

    200 – declined shoulder taps

    200 – LBCs

    Upon completion – El Wire gave the PAX a 20 seconds count. Picked a different partner and did another Dora 2, 2, 2. with the following exercises:

    200 – air squats

    200 – inclined merkins

    200 – hello dolly

    Round of Mary

    The Pax stayed at the shelter and did the following exercises in cadence:

    Dying Cockroach x 15

    Flutterkicks x 20

    American Hammer x 15

    Moseyed back to the flag with some COT. I am very grateful to be able to workout with the PAX on a regular basis. Never take it for granted. I set my goal in December 2018 that I will try my best to participate 200 F3 workouts in 2019. Blessed with minor injuries and I was still able to achieve this goal. This is only possible because of the PAX. I could never do this on my own. I ended up posting 206 times in 2019. Thank You PAX and I hope to do this for a very long time. Happy 2020!!! SYITG.

    King Kong

  • 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!

  • 12 Days of Christmas – Sunnyside

    More 2.0s than Dads gathered at UrbanSouth Brewery for the annual Christmas beatdown and fest. Quick disclaimer and we were off up Market St. Some ambitious 2.0s had to be full-stopped before racing across Religious St. in the dark. A few motorists were surprised by the pack the of seemingly feral children that were leading a group of wheezing middle aged men, winding through the dark streets between the warehouses.

    We arrived at Annunciation Square and circled up. Quick 20 SSH in cadence to warm us up. Then the began the days, using the 2.0s as coupons where possible. YHC lucked out with a 2.0 under 25lbs. For PAX without a 2.0, they borrowed from others with several to spare. Modifications were offered if 2.0s were uncooperative.

    1. Partridge in a Pear Tree – squat thrust 2.0 up to the shoulder; or a burpee
    2. V-Ups
    3. Lords/ladies leaping (2.0s hop over dads in plank)  or Russian Twists
    4. Flutter Kicks 
    5. Dizzy Bears
    6. Dying roaches
    7. Plank Jacks
    8. Freddy Mercurys
    9. Measly Merkins
    10. Baby crunches
    11. Crabs a crawling
    12. Burpees or a (12) Partridge in a Pear Tree. 

    The PAX then went to COT and the naming(!) Lots of creativity and individual expression from the 2.0s. Then a mosey back to Urban South to a feast, a bounce house, sweaty & dirty children, and excellent fellowship. Much good food, but shout out to #bones for the smoked boudin he served up.

  • 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…

  • 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!

  • Ice Cold Tabata

    16 PAX joined in despite NOLA being 31 degrees. After a quick disclaimer we got right to it.
    Warmup: Butt kicks, karaoke, Kim Jin Un through the light poles. Head to the field For some quick SSH, Windmills, Grass Grabbers.

    Head on down to the front of the zoo and surprise the PAX with some gifts (leg bans, jump ropes, ladders, tension bans.

    Tabata routine
    8 stations consisting of curls with tension bans, burpees, ladder drill, dips, derkins, jump rope, side squats, and LBCs. Routine was 30 seconds on with a 10 second break to switch. 4 cycles total

    Had a few minutes left after our routine so we jumped into some sprints and then headed back to the flag.


  • 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