F3 New Orleans

Tag: Bones

  • 7 of Diamonds

    Kickin’ it old school on a Tuesday morning at Tsunami

    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, Self Love x 10, Peter Parkers x 20

    Then a run to the newly softened grass at 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

    Somehow we were done with plenty of time for Mary:

    15 LBCs, 15 Penguins, 15 Dying Cockroaches, 15 Hello Dollys

    A run back to the benches by the circle of power for Right leg step ups x 15, Dips x 20, Left leg steps x 15.

    Count off and prayer.

    Fin

  • It’s about that time for….

    A disclaimer? No, that’s just what we have to do at the beginning of these beatdowns.  So, with a disclaimer, we are off!

    Mosey to lawn in front of Loyola for warm up with a little help from my friends!

    • Alternating Open Gates IC X20
    • Imperial Walkers with help from Gideon IC X20
    • Kim Jong Uns aka Supreme Leaders IC X20’s
    • Low Slow Squats with help from Thumb Wars IC X20
    • Olivia Newton John’s IC X20 (brought these PAX-pleasers from the Fly Q)

    Nice job Triple Shift for suggesting Co-Q’s to newish PAX to help them get acclimated to leading.  I think it will pay off. 

    Mosey to bottom of Mountain for:

    Here it is…It’s been awhile…Yes it’s time for…Indian Run to top of Mountain!  PAX form 3 lines and up we go!  Can’t remember last time we did this at WPM.  6 floors, Incline run with sprints, 80 plus degrees with Heat Index in the 90’s.  We got this PAX!  Let’s GO!

    Ok.  That was tough. 

    At top, partner up for B.O.M.B.S. All below counts are cumulative.  PAX one runs down top ramp and back to top running backwards while PAX two completes exercises.  Flapjack till reps are complete.

    • 50 Burpees
    • 100 OH Press in People’s Chair
    • 150 Merkins
    • 200 Big Boy Sit-Ups  (had to modify these to 150 because they were taking some time)
    • 250 Squats (modified these to 200)

    Got some comments on mumblechatter about butt-burn from the Big Boy Sit-Ups.  I call that Character Building!  My job is done.

    Down stairs and mosey to Bench’s for:

    • Bulgarian Split Squats L IC X15
    • Dips IC X20
    • Bulgarian Split Squats R IC X15

    Time is running short.  Mosey back to flag for count-off, name-o-rama, intentions and prayer.

  • Blimping up Wolfpack Mountain

    It was a sticky morning at Wolfpack, there was a bit of milling around and a sense of restlessness amongst the PAX so we started with: 10 burpees, Then mosey to Loyola entrance for: SSH x 25 Windmill x 20 Red bull smurfjacks x 20 Mosey to the base of Wolfpack mountain BLIMPS to the (2 is 1) top, stopping at each end of the garage, repeating when complete with squats, in total: Burpees x10 Lunges x 20×2 Imperial walkers x30x2 Muricans x 20 Plank Jacks x 25 Squats x 30 Mary while we waited for the 6 Then plank to chatarunga runx30x2 Protractor for 2 minutes. Mosey to the benches at bottom of Wolfpack Real Fredy Mercury x 20 Crunchy Frog x 20 Mosey to holy name Stacked foot stagger hand muricans x15x2 American Hammer x 20, then doubletime to 40 Mountain Climbers x 20, the doubletime to 40 and good times were had by all.

  • Low & Slow…and No Burpees!

    Coming in hot for my Q. Arrived at 5:30 on the nose! The PAX seemed to be sweating it out. After the botched disclaimer we were off. (There was some chatter about how I was a not a personal trainer but I was a professional trainer).

    Mosey around parking lot to the front of the stage for:

    SSH x 20

    Windmills x 15

    Arm Circles Forward x 10

    Arm Circles Backward x 10 (with a descending count to welcome Seaman back from vacation

    Hillbillies x 20

    Slow mosey to start of oak alley then: knee highs to first light, butt kicks to second light, bear crawl to third light, crab walk to final light.

    Mosey to the front of the zoo for some low slow dirty mac deuce. After each set of exercises we ran a lap to magazine street and back. Tclaps to G-Spot and El wire who led the way on most of these. Also to Jadeveon and Flaming Lips who blew by me on every lap!

    First Round

    Low Slow Merkin x 12

    Low Slow Squat x 15

    Low Slow Peter Parker x 24

    Second Round

    Low Slow Incline Merkin x 12

    Low Slow Bulgarian Split Lunge x 12 each side

    Low Slow Peter Parker x 24

    Third Round

    Low Slow Decline Merkin x 12

    Low Slow Dips x 20

    Low Slow J-Lo x 24

    Fourth Round

    Low Slow Carolina Dry Docks x 12

    Low Slow Monkey Humpers x 24

    Low Slow Freddy Mercury x 24

    Mosey to the pull up bars. Split up into 4 groups. Ten pullups was the count. Other groups were Plank Jacks, LBC’s, and Shoulder Taps.

    After a time check of 6:11 we stayed where we were and squeezed in some Mary:

    Russian Twist x 20

    Dying Cockroach x 20

    Box Cutters x 20

    Fast as you can (or want to) run back to the flag. Count off & Namorama. Announcements to sign up for Iron Pax challenge. Prayers for Jadeveon’s mom as she deals with the loss of two parents. Thank you Lord for the opportunity to lead!

  • Apparently you just run

    What a lovely day for a brisk run around Audubon.

    We started with two laps around the park stopping at the Magazine entrance each time for 10 pull-ups and the St. Charles entrance for 10 burpees.

    After the run we circled up at the St. Charles entrance for some Mary:

    • 20 Penguins (FEET TOGETHER AND TOUCH THOSE HEELS)
    • 20 La cucharachas
    • 20 WW2 Sit-ups
    • 20 Mountain Climbers
    • 20 Peter Parkers with 10 second holds every 5

    We had 3 minutes left so we headed to the benches for 20 dips.

    Back to the start for COT

  • Sandbagging it

    Started with a short jog to the Tulane sign and circled up.

    • 20XSSH
    • 20XWindmills
    • 20XArm Circles
    • 20XReverse Arm Circles
    • 20XPeter Parkers

    Ran back to the park and grabbed the sandbag that I stashed earlier.

    Started running on the track while doing something I like to call “no bag left behind”. The idea is that one person takes the sandbag and the group runs on the track. The first person to run pass a “running man” on the ground has to run back to take the sandbag from the person holding it. Repeat until you get to he next exercise.

    No bag left behind to the drinking fountain by the greens. Circled up for some Mary while passing the bag around.

    • LBC
    • Freddy Mercury
    • American Hammer

    More no bag left behind to the monkey bars and split up into 3 groups and did the following:

    • 10 Pull-ups as the count
    • Dry docks
    • Pass-the-bag which is basically just throwing the bag around.

    Back to the track for no bag left behind again. Stopped at Magazine street entrance. For 10 OYO burpees.

    No bag left behind back to the flag for COT.

  • Slogging with the Best

    PAX think that YHC doesn’t like to mosey.  Well, they’re mostly right, because it sux.  Anyway, you gotta keep the PAX on their game.  So JV-style (not too extreme, nothing Mariah- or Bieber-like), today’s wet and soggy Birdcage includes moseying.  I mean it’s wet out there; might as well enjoy running through it.

    Warm-Up in the slosh in front of the zoo:

    • SSHs 57xIC
    • Kim Jong Uns 20xIC
    • Imperial Walkers(?) 20xIC
    • Low Slow Squats 20xIC
    • Merkins 20xIC

    Mosey up to the levee on the fly for some Elevens.  Start with one merk at the bottom of the hill and ten squat jumps at the top; continue until 10 merks at the top and one squat jump at the top.

    Mosey farther down (up?) the levee to pair up for patty-cake merkins.: 20 each hand.  Apparently, the PAX was incapable of counting and finished before YHC and his partner, Douille.  So rinse and repeat–correctly this time.

    Mosey to the Maze (or, as YHC was corrected, the Labyrinth) for Circle of Mary:

    • LBCs 20xIC
    • Flutter Kicks 20xIC
    • American Hammerx 20xIC
    • Dying Cockroach 20xIC
    • Penguins 20xIC
    • Big Boy Sit Ups 20xIC
    • Hello Dollys 20xIC
    • some other ones I no longer recall.

    Mosey back to the flag through the puddles for a minute (or two, maybe) of plank to finish at 6:15am at the dot (plus or minus).  Count Off, Name-O-Rama, Announcements and thanks for the soggy morning.  It was more moseying than YHC likes, but it’s good him. 

    I hope I got all the PAX.  Video notwithstanding, YHC thought there were 23 PAX.  But other PAX assured him there were only 22.  If YHC weren’t a ludite, he might actually know how to properly record a video.  So if I missed you, humble apologies.  Thanks, JV

    Nip Tuck, Peppa, Quarter Pipe, Quincy, Reluctant Yankee, Sandbar, Squeal, Three Way, Willie

  • SPMILB?

    Tsunami was consistent again with a PAX of 5. Bad Moon could have pushed us over the average but decided instead to run down St. Charles on a solo mission.

    Moseyed through Tulane in a tight secret service formation whilst discussing fine dining with the Hell’s Angels. Ended up on top, well 4th floor, of Wolfpack Hill for our warm-up: SSH x20, windmills x20, grass grabbers x10

    Then onto BLIMPs – ran down a floor, backwards up the ramp & started with 5 burpees and ended with 30 squats. Substituted IW with Imperial squat walkers for added fun.

    Quick mary after squats: RFM x20

    Next onto SPMILBs – ran down the stars, hit the 1 and backup & started with 30 squats down to 5 burpees, continued to sub the IW with ISW.

    Another quick mary: Dying cockroach x20

    Mosyed to the benches: Dips x20, RLPU x10, RLSU x15, RLBSL x10, DIPS x15, LLPU x10, LLSU x15, LLBSL x10, finished with 10 Derkins OYO

    Last stop at the TD Jesus: Flutter Kicks x20, LBT x20 & RT x10

    Back to flag for count-off, name-o-rama & prayer.

    Plenty of room on Tuesdays Uptown…

  • Cool Front in July???

    19 strong PAX showed up on Wednesday morning with a surprise. At 75 degrees with low humidity in the middle of a brutal summer, meteorologists called it a cool front. PAX will take whatever weather Sky Q gives them. Reluctant Yankee showed up late, but he eventually found the PAX because he heard the Q’s cadence count echoing through the breeze throughout Audubon Park and Zoo. Needless to say, at 5:30 a.m., YHC gave his standard disclaimer and off we went!!!

    Moseyed on Magazine Street towards the field in front of Audubon Zoo.

    Warm-ups in cadence

    SSHs x 20

    Windmills x 10

    Arm Circles (both directions) x 10

    Hill Billies x 20

    Peter Parker x 20

    MCs x 20

    Parker Peter x 20

    (Total plank position time was 2.5 minutes at this point for the July ISI Challenge)

    The Thang

    Moseyed over to the statue in front of Audubon Zoo. Picked a partner. PAX did the following workouts.

    Round 1

    While one partner PAX was lunge walking from the statue to the stop sign, the other PAX was running around the loop to catch his partner. Flap jack and started lunge walking where the other PAX left off while the other partner was running the lap. Flap jack until the team reached the stop sign. Then the team will go back towards the statue from the stop sign. While one PAX was bear crawling, the other PAX was running the loop to catch up to his partner. Flap jack and bear crawled where the other PAX left off while the other partner was running the lap. Flap jack until the team reached back to the statue.

    (Total plank position time – add approximately 1 minute)

    Round 2

    DORA 1, 2, 3

    Each team finished the following exercises:

    100 – Squats

    200 – Hello Dolly

    300 – Shoulder Taps (Total plank time – add approximately 2 minutes)

    Each PAX did those exercises while the other PAX ran the same loop and flap jack.

    Round 3

    YHC decided to stay by the curbs in front of the statue and did the following in cadence:

    15 – slow incline merkins

    15 – Rocky Balboa

    10 – slow incline merkins

    10 – Rocky Balboa

    5 – slow incline merkins

    5 – Rocky Balboa

    Round 4

    PAX moseyed back to the field in front of Audubon Zoo. Picked a different partner. While one PAX was in low plank position, the other PAX did a burpee broad jump over his partner. Flap jack until each team reached the garbage can, which was about 15 -20 yards away. (Add about one minute to the plank position time).

    Sprint race – with the same partner, PAX did a sprint relay race. First PAX ran to the next garbage can and back (total distance was about 40 – 50 yards), tagged his partner and the partner did the same run. PAX did 2 rounds of the relay sprint race.

    PAX stayed on the same field and tried to find a dry spot for some Mary.

    Round 5 – Round of There’s Something About Mary

    • LBCs x 20 IC
    • Flutterkicks x 20 IC
    • Penguins x 20 IC
    • Dying Cockroach x 20 IC
    • One minute low plank hold (which added one more minute in the total plank time)

    In total – PAX planked for about 7.5 minutes. On this date, each PAX needed 12 minutes total plank time. YHC intended to help the PAX who are participating the July ISI Challenge…… including himself.

    COT

    Moseyed back to the flag at 6:15 a.m with COT. 19 PAX with a guest from F3 Cherokee, Georgia. Welcome Geek Squad. PAX are always grateful to have the physical and mental health to come out for a beatdown on a regular basis. Also prayed for safe travels for everyone during the summer. Thank You all again for the opportunity to lead. Always a pleasure to workout with my F3 brothers. SYITG.

    King Kong

    Lagniappe

    F2 Picnic at the Fly is around the corner on August 3rd. Brown Bag continues to self promote on his new release at every COT. King Kong used this opportunity with “speaking of beer”, Urban South should donate some for the upcoming picnic. Douille also jumped in by informing Brown Bag that there is no free advertising at the COT and will cost you something. In conclusion, we thank Brown Bag for donating a keg to the picnic. Squeal from Patois will also provide a dish for us. Pauly D also committed to prepare a Korean Short Ribs dish. Quarter Pipe called King Kong out about Galliano’s duck wings should be at the picnic. Thank You to all the PAX who are putting this picnic together. Hope to see everyone out there on Aug. 3rd.

  • 610 Nutria?

    In preparation for the Gnarly Nutria, Tsunami took to the run.

    After a brief warmup of Side-Straddle Hops it was 10 burpees at the St Charles entrance of Audubon park. From there we ran to the Magazine entrance where 10 pull-ups (or to failure) were performed. We ran back to the top of the park for 10 more burpees and then repeated this for another lap. In all it was 30 burpees, 20 pull-ups (unless you can’t do 20 pull-ups like me) and 3.8 miles.