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.
23 brave men including one FNG gathered in the gloom on this Monday morning.
Warmup: Run around golf course parking lot then to bandstand for:
SS Hop x 20
Arm Circles x 10 forwards and backwards (With traditional Seaman backward count)
Hillbillies x 20
Mountain Climbers x 20
Peter Parkers x 20
Next we ran a BLIMPS workout with each exercise at the bandstand followed by a run down Oak Alley and then up the golf course parking lot.
Burpees x 10, Lunges x 20, Imperial Walkers x 30, Murkins x 40, Plank Jacks x 50, Squats x 60.
Those that finished early restarted the BLIMPS without the run.
Next was a flat-out sprint down Oak Alley in 3 groups followed by a mosey back to the bandstand.
Murkin Ring of Fire followed by Low Plank during which there was much mumble chattering.
Finally a Round of Mary:
V-Ups x 10, Dying Cockroach x 20, LBCs x 20, Flutter Kicks x 20, Penguins x 20, WW2 Sit Ups x 10.
Final Sprint down Oak Alley for a COT and Prayer.
Snooki was named.
On a windy Thursday by the shores of Lake Pontchartrain, history was made in F3 New Orleans.
Triple Shift and Kuch kicked off the festivities for the H8 VII! They split the Pax up into two groups due to the great showing of 33 men to take on the challenge. Little did anyone know that someone was about the conquer the H8 as never seen before.
YHC was the first and only one to bow out early due to struggles with his shoulder. The rest of the pack ran hard, bear crawled hard, and burpeed with everything they had through 40 minutes of pain and exhaustion. These are the men YHC is not ashamed to call his brothers.
Then what men said could never be done……….. it happened.
They said no one could run 100m in less than 9.6 seconds and on August 12, 2009 Bolt became the fastest man in the world at 9.58.
They said no one could run a marathon in under 2 hours and on Saturday, October 12, 2019 Eliud Kipchoge ran a marathon in 1:59:40.
They said no one could run 9 laps on the H8 and on Thursday, October 17, 2019 Shuffles ran 9 laps of the H8 with 30 seconds before the 40 minute mark.
Tclaps to Shuffles for 9 and Tclaps to all of our finishers for setting the bar and giving the rest of us something to strive for. Your Fall 2019 H8 finishers: Shuffles, Breadsticks, Mahatma, Sogo, Rudy, Tua, Col Mustard, Quarterpipe, Screwtop, and Tanner.
The Pax counted off, Name-O-Rama, Welcome to FNG Crackles, Intentions, and Prayer for the Pax
-Rev Sox
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
Well – 5 years later we are still going STRONG! I remember when we started thinking I don’t have time in my life for this group. After a week of beatdowns I knew that we had to commit to growing this group – it had already begun to change my life and they way I interact with people everyday. I know after a nasty 530am beatdown – that I can handle anything the day throws at me. Thanks to all the guys here in NOLA that keep things running so that we can continue to be a group. Thanks to OBT for taking time out of his life to get us going in the GLOOM! Looking forward to 5 more years of F3 in NOLA.
Today the pre-run started with about 20 PAX for a run down BAYOU ST JOHN. Beautiful weather, cool air and a crisp breeze. We ran 12 min out and 12 min back so that we could arrive in time for the fun.
KUCH – has a been a great EH’er and a nice addition to F3 NOLA. Kuch started the party off with a WARM UP circle. SSH, Imp Walkers, Arm Circles, Peter Parkers, Merks.
Then we divided up by 5 count into teams. We did 5 burpees, 5 Lunges, 5 Merkins, 5 Squats, 5 Plank Jacks. Bear Crawl across the lawn. Run back. KUCH did an excellent job getting the teams set quickly
5 reps. We ran out of time and had to call it after 3 reps. No team won due to the shortened KUCH set. Kuch represented NOLA well – with a pretty gnarly start to a celebratory event.
2nd set with DURACELL – FROM BATON ROUGE
Duracell brought out 2 coupons. 40lb cinderblocks. 2 PAX ran to the center and did 3 thrusters. We went two different directions. A slow starter but once the PAX got the hang out this one – this was a solid beatdown. Duracell had to do about 15 exercises in cadence to 20. Exercises ranged from a regular plank, to shoulder taps, to merk variations to squat/lunge variations. The highlight of this section was Mathlete’s 2.0-Bear getting that cinderblock in the right position and up. Duracell represented the RED STICK well.
THIGHS FROM THE WANK- 3rd quarter. We started with a solid mosey over the to the lawn in by the museum. Upon arrival we see that Thighs has organized with some printed out signs a 15 min beatdown that is going to suck. At each sign there was an exercise- PAX had to complete 20 reps the first time through, 15 reps the 2nd time through. (Possible 3rd time for the fastest pax members). Exercises were:
RUN back to the start line and do this again. Thighs had the teams organized in a way by street names. Due to 75 PAX that didn’t quite workout but Thighs quickly modified and let the teams fall where they were. A good quick call. Thighs demonstrated that there is nothing easy about the WANK. Those guys are tough! Great turnout by the WB.
STEVE FROM THE NORTHSHORE- FINISHED OFF The PAX back on the great lawn. Each pax got a partner.
You had to do your partners age in burpees, your partners weight in LBCS, and your partners months in F3 in Freddies.
Steve had a few minutes left so he finished with some Peter parkers, and some American Hammer.
After a 75 PAX NAME O RAMA, NUMBERRAMA – Hokey POkey finished us off with an awesome prayer!
After the whole beatdown we gathered at Cafe Du Monde for a 5 year celebration party. Tclaps to Rudy, Tool and Gabrielle for making that happen. There were eggs, bacon, sausage, grits, biscuits, beignets and plenty of coffee!
Thanks to our awesome Qs! IT is NOT easy to Q 75 PAX!
So blessed to be a part of this group- cheers to 5 more years of F3 NOLA!
Many PAX were hurting after celebrating a Saints Victory, and yet 19 men gathered in the gloom for a Monday Morning Beatdown.
Warmup:
Run around golf loop to bandstand
SS Hop x 20
Arm Circles x 10 each Forward and Backwards (with Seaman voice from the Pax)
Grass Grabber x 10
Peter Parker x 20
Parker Peter x 20
Since Seaman was not present to protest 10 Monday burpees were then called at the first light on Oak Alley. Next we Bear Crawled/Crab Walked/Lunge Walked to the Track where the Pax waited in a Low Plank for the 6. Much mumblechatter was heard regarding the long distance Bear Crawl.
Next we ran to the Audubon Statue for some Dora 1-2-3.
Durkins x 100
Jump Lunge x 200
Floyd Mayweathers x 300
Those that finished were lead by King Kong in LBCs and then 50 Rocky Balboas.
Finally we ran Fartleks down to Magazine alternating between a sprint and slow mosey at the Stop Sign for a total of 3 laps.
Finally the beatdown finished with Dips, 20 LBCs and a mosey back to the flag.
The workout concluded with a COT, a special prayer was said to lift up Bellhop and thoughts and prayers to Da Parish and his family.
5 Brave men gathered in the gloom on Tuesday October 1st. Sadly the cool weather had not arrived in NOLA.
Warmup:
Run to corner of park
SS hop x 20
Self love x 10
Windmills x 10
Mountain Climber x 20
We then ran to corner of Newcomb and St Charles for a Saban original: the Newcomb Dash. For some reason this always really takes it out of me, especially at the beginning of the workout.
Run to Pull up Bars at ROTC
3 groups: pull ups , crunchy frog, squat jumps count x 15
Next we ran to the bench in front of the Tulane Business School for the Doullie step up run. Only Nip/Tuck with his Gazelle legs was able to complete the down and back.
Run up stairs to top of mountain
11s with Burpees and Squats on Ramp, the early finishers were lead by Mariah in a Wheel of Mary.
We then ran back to the Flag and ended with a COT.
I have been to many F3 workouts over the past 21 months, all of which have been great in their own way. But this time I was hoping to do something a little different. At a sales meeting earlier this year, my company had an 80’s themed party that my division elected to dress in 80’s workout era clothing. After a short parooze on Amazon, I came across a Richard Simmons costume, complete with a balding headpiece. I just could not pass it up, especially for under $15! The costume was a hit at the work party, even though Richard dropped a rather husky girl while attempting a dip on the dancefloor. In all fairness to Richard, the dip was unexpected, the healthy young lady was caught up in the moment, and who could blame her. Still glassy eyed, my immediate thought the next morning was, “I need to Q a workout as Richard Simmons!” so I looked at the Q schedule, and saw I was up at WPM for September 6th. I strategically planned the walk up to the PAX right as the clock struck 5:30AM, announced my disclaimer as impersonating a professional trainer, but really not one, and we moseyed in front of Tulane University for a warm up to the classic sound of the Macarena. All exercises were done in cadence, which fell right into the beat of the music.
SSHx20
Imperial Walkers x 20
Arm Circles x 10
Backwards AC x 10
After a jaunt to the little mountain Richard determined there was too much traffic there, so an audible was called, and the PAX proceeded to the big mountain where we formed 3 lines for an Indian Run, but not just any old Indian Run. This time we ran prisoner style while flashing our best jazz hands. We stopped on the 5th floor to partner up for some DORA 123. Exercises were done with various Queen songs in the background (Bicycle Race of course). While partner one was exercising, partner 2 was running up the stairs to the 7th floor, then back down the ramp, and tagging into the exercise picking up where partner one left off this continued until all exercises were complete.
Merkins x 100
Bobby Hurley’s x 200
Freddie Mercury’s x 300, 1=1
Once complete the PAX made its way down to the benches for a quick round of the following all in cadence:
Dips x 20
Incline Merkins x 20
The PAX then gathered in front of touchdown Jesus for a round of Mary all while listening to one of Richard’s favorite songs, ”Believe” by Cher. All exercises were done in cadence:
Penguins x 20
LBCs x 20
American Hammer (Douille style) x 20
Angie’s List pointed out that there was still a little time left on the clock, so the PAX knocked out 10 Herpes on their own.
We then circled up around the flag, counted off, had nameorama, intentions, announcements and a closing prayer. It is always an honor to lead this group of men! I hope everyone who attended the workout enjoyed the little change of pace, as you never know when Richard will pop up again!
Posted in a million degree weather with 1000% humidity to start this IPC.
Meet at the lawn by the ZOO! Line up.
Broad jump 10 yards, 10 burpees, 10 bonnieblairs, and 10 big bois, broad jump 10 yards do it again, and broad jump 10 yards and do it again.
Bear Crawl back to start line and do it again – 5 times
Easy if you write it – hard if you do it.
Tclaps to Happy Little Trees and G-Spot for the sub-20 finish. I think if you did it again you could shave another 30 secs or so off your time.
The early finishers ran laps around the course while the rest of the PAX finished.
While this contest is you vs everyone – it is also you vs you. I’d love to pull out the KILLER Bs in January and have you compare your times – I am sure you would see some great results.
Great work and here are the results by time. We need to keep participating every week!
1938 Happly Little Trees
1947 GSpot
2120 DOuille
2230 Sandbar
2435 Seaman
2451 ILOVEYOUMAN
2451 CHIQUITA
2445 86
2530 Saban
2540 Jingle Vader
2629 Gabrielle
2647 King Kong
2800 Tinkles
2842 Quarterpipe
2941 Brown Bag
2957 Bones
3000 Tube Steak
3002 Bartman
3030 Angies List
3055 R. Yankee
3055 Quincy
3223 Squeal
3254 Chowda
The rule of thumb is “Plan for the expected. Prepare for the unexpected!” Seems the unexpected has besieged us more than our traditional morning strolls in the park. Today was one more of those days. Q was unconfirmed and a no show, so YHS, picked up the shovel and dug ourselves into a hole.
Quick mosey into a warm up, SSH (do we know anything else), Imperial Walker Squats (it had been a while), Arm Circles Seamen Style, 10 Burpees OYO as King Kong counted arm circle in an offensive matter. Quick survey of those registered for Iron Pax Challenge, all but Nip Tuck have registered. So for Nip Tuck 10 more Burpees OYO. Back to the track and mosey.
At the Row Bars we broke into 5 groups of 5. The count was 10 Peter Parkers with an Merican in between each knee to elbow, 2 was 1. Meanwhile a group did squats, lunges, rows, and russian twist.
We continued to mosey, on ways for a ring of fire. Did Mericans in sets of 10, setting it around the circle in both directions from YHS.
Back to the track with alternating Sprint and Mosey between the running men to the fountain. As YHS was gimping along, requested the fastest of the pride come sweep up the six. Around the fountain we gathered for some One leg and Opposite Leg step ups, Dips, and Declined Mericans x10 w/ Shoulder Taps 2 is 1 x10.
Back to the to Sprint and Mosey to the Mary Green as before. Hello Dolly, Rosalita, Box Cutters, J-Lo / Pickle Pounder, and Doctor W (Jingle Vader your presence was needed).
We attempted an Indian Run to the pull up bars. In the process we ran down two group of ladies running. It is never our intention but I have been told we can be like fat people on a SouthWest flight. Where the fat bodies sit in a row, lift the middle arm rest up and dare you to sit next to them. When we are doing 2 lines of IR we need remember to share the track. In this instance we did a poor job of sharing. The first duo completely freaked out almost began to cower swallowed by the passing pax , the second group of 4 or 5 also freaked but joined in liked the idea of an Indian run.
Wanted another pearl but we were running out of time so proceeded to the flag and COT.
The work out blew! Not original! Not Exciting! But we got it done. We were prepared because we planned pushed ourselves previously in the gloom. As you prepare for your next Q, next Sad Clown meeting, next lunch, I challenge you to ask yourself what could go wrong and make your plan for what you will do. The situation will make you a HIM!
BrushBurn, G Spot, Nip Tuck, King Kong, Angie’s List, Reluctant Yankee, Tube Steak, Gabrielle, Saban, Bartman, Bones, Willy, Organ Grinder, Squeal,Brown Bag, Peppa, Chowdha, Sand Bar, Tinkles, Quarter Pipe
