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.
The idea of striving to become the best version of one’s self daily is not a new concept. Embarking on that goal through F3 Beatdowns takes that idea to another level. Every breath I take in a Beatdown is partnered with a sense of humility and camaraderie that I have not experienced elsewhere. The opportunity to Q this Beatdown at the Birdcage was something I embraced, and I hope the 24 PAX enjoyed it.
Quick welcome, disclaimer, and we were off…
After a brief mosey, the warm-up:
SSH X 20
Windmill X 20
Grassgrabbers X 20
Hillbilly X 20
Merkin Ring of Fire (hold in plank while PAX to right does 10 merks, next PAX starts on 5 count…repeat until back to start)
We then moseyed to a nice paved area for some pre-thang plyos:
Shuffle Right/Shuffle Left X 30 yards, jog back to start
Karaoke Right/Karaoke Left X 30 yards, jog back to start
Backwards X 15 yards/Turn and Sprint X 15 jog back to start
Sprint X 30, mosey to James J Audubon Statue
The Thang:
Partner up for some BLIMPS (5, 10, 15, 20, 25, 30) with a “Catch me if you Can” Twist
Partner 1 completes the first exercise (5 Burpees) while Partner 2 jogs away down the driveway. When Partner 1 completes the reps he sprints to catch up with Partner 2. Partner 2 then knocks out 5 burpees while Partner 1 keeps moving down the driveway. Essentially we are adding some sprints and jogs to the whole BLIMPS routine.
Lunges X 10 (2 is 1), Imperial Walkers X 15 (2 is 1), Merkins X 20, Plankjacks X 25, and Squats X 30
Awesome job by everyone!
We then followed that up with some step work on the ledge:
Right Leg Step up IC X 10
Right Leg Power Up X 10 IC
Left Leg Power Up X 10 IC
Left Left Step Up IC X 10
Legs burning, we knocked out some more sprints:
In groups of 5 across the driveway…
5 merkins followed by a sprint. 4 reps of that and we were on the move again…
A little mary (LBCs, Penguins, Real Freddie Mercs) then back to the hammer…
We were a minute early so we planked until 6:15.
Count off, name-o-rama, sweaty ball o man, and my 2nd q was in the books. What an honor to sweat and work alongside these men. My fitness tracker said 2.89 miles done…not bad with two weeks left until the Gnarly Nutria.
YHC saw an opening to take the Q at WPM and jumped on it. Arriving early enough to welcome the Pax, the disclaimer was given, then mosey away from the Mountain so a U-turn could be made to the open grass in front of Tulane for the warmup.
First count off, which always throws the men of WPM for a loop, especially when they have to remember the number. 34 men were ready to get sweaty.
SSH IC x 31
Imperial Walkers IC x 15
Grass Grabbers IC x 10
Arm Circles IC x 20
Peter Parker IC x 20
Mountain Climber IC x 20
Parker Peter IC x 20
Mosey toward the Mountain. Stop for a 20 yard Bear Crawl and Catalina Wine Mixers IC x 10.
Mosey to the Mountain and partner up for a little “Catch Me if You Can” up the Mountain. Pax 1 runs backwards up the Mountain while Pax 2 completes 3 Burpees and runs to catch Pax 1. Flapjack all the way to the top. Once on top, do shoulder taps waiting for the six.
Time to test the Focus of the Pax. Circle up for Fracsac Focus Fun! Asked a Pax for their number, which was maybe 19? The rules are simple, the Pax completes a total of 19 SSH’s IC. However, only 10 are counted out loud. For the final 9, all Pax must stop on time counting internally only. Counting out loud beyond 10 incurs a penalty. Not stopping at 19 incurs a penalty. The Q is the perfect count, aka “my cadence is pure.”
Round 1 – The Pax incurred a 10 Burpee penalty
Embrace the Suck
7 – SSH
7- Merkins
7 – jumpsquats
Continue over and over for 3 minutes, yelling out rounds completed.
1 minute rest
Rinse and Repeat for 3 minutes, trying to improve upon total rounds completed.
Try the Fracsac Focus Fun again. Ask for a number, maybe 23? SSH IC x 15 followed by the other 8 in silence. While calling out instructions, YHC looks over at some commotion and finds Mahatma penalizing 2 Pax for not knowing what the number of SSH’s to do would be! With the Pax on high alert, this one was for sure going to be a success!
Spoiler Alert – Fail! YHC announces the penalty will be at the base of the Mountain. Take the stairs down and complete Shoulder Taps while waiting for the six. Mosey to the grassy area by the benches for redemption!
10 SSH’s IC x 10 followed by 3 in silence. Oh Pax of WPM…how you must love burpees! With another failure in hand, time was running out. Mosey to the Touchdown Jesus grass for the 10 penalty Burpees OYO. Mosey back to the flag.
COT
Count off, name-o-rama, announcements, intentions, closed with a prayer.
NMM
We had 2 FNG’s today, welcome Bubble Wrap and Butter! Keep posting! YHC enjoys WPM and always has a good time as Q. There was mumblechatter about how the Burpees were coming regardless of how well the Focus went. With multiple failures, one will never know….
Coffeteria at PJ’s was excellent as always. F3 has made me a better person, and I thank all my F3 brothers for continuing to guide and support me. Thank you for allowing me to be a part of this and for posting with me!
SYITG
It was a humid June morning when I arrived at the flag on Friday. After some stretching & some talking, the clock hit 5:30am, and it was time to commence the beatdown. We did a brief jog down the street and then we circled up once we got back to Loyola
Warm Up:
The Thang:
After the warmup, we headed to the mountain & partnered up. Then we proceeded to do the following: Partner 1 runs to the wall & back, while Partner 2 planks & waits. When partner 1 returns, Partner 2 then runs to the wall & back, while Partner 1 planks & waits. Once Partner 2 returns, then both partners run up to the wall together & wait for the rest of the PAX to do the same. Once all the PAX arrived at the wall, I would then call out an exercise for the PAX to do on their own. Once completed, we would repeat the same sequence again & again until we reached the top of the mountain. The exercises that each partner did while waiting for the other partner to complete the run to the wall & back are:
The exercises that the PAX did together when we collectively reached each wall are:
Once we made it to the top of the mountain, we touched the last wall with our partners & then went down the steps to the bottom of the mountain. Once at the bottom, we mosey’d back to the flag for the count-off & name-o-rama. We had an FNG with us this day, and after some deliberation it was determined that he would be named Isobar. After Isobar’s name was solidified, we did the intentions & then closed with the prayer. Thanks for letting me lead, fellas; I enjoyed attacking the mountain with y’all!
19 spritely souls swam through the sea of soul-sucking humidity to stare an unfamiliar beat down straight in its sly, sweat-provoking face.
Welcoming of PAX, giving of disclaimer, leaving of flag.
Warm Up:
The Thang:
7 of Diamonds
Mary
Bear Crawl
Mosey back to flag, counting of numbers, sharing of names, naming of FNG, giving of announcements, balling of men.
I missed F3 last week while I was out of town – in Puerto Rico. I enjoyed the break but F3 buckteeth worked me pretty hard in the Isla de Encanto.
Saw Tube Steak first thing and I offered him a high five and he gave me knuckles – so that started off the 10th of June in an awkward manner. It was a breezy and cool AM. Gave a serious disclaimer then we started our beatdown.
Mosey to the Oak Alley for some hand release merks 10, 8, 6, 4, 2 for a complete 30 hand release merks. Back to the track and a decent paced mosey to the row bars. At the rows we did Rows, Hand Release Merks, SSH, Imp Walker Squats (12 is the count), and Mtn Climbers. 5 stations.
Then we did a long run to the fountain. Run a running man, then jog one. Ping Pong to the 6 until all the PAX are at the fountain. Funny some of the fast guys went to sweep the 6 but it wasn’t one of our guys.
At the fountain we did right leg step ups, left leg step ups, decline merks, incline merks and dips. Had to stop the PAX for not being in sync. #mycadenceispure
Back to the track – Hallelujah run to the golf green.
At the green we did dying bug x 25, low country crab x 20, o mary x 12, russian twist x 15, and jingle vader led us in 26 flutter kicks.
Back to the track – we ran to the pull ups – monkey bars. Here we did XYZ while some pax did pull ups. Ran out of time here – so we cleaned up with horses to the stable. Plank and wait at the flag. Got to the flag at 614am so we did squats until 615.
Lots of good times in the GLOOM. Closed with a prayer for my friend with cancer, for the people still recovering in Puerto Rico.
I’m out of practice. Secondary to other commitments I haven’t posted at Wolfpack proper in several months. I underestimated the stairwells, especially the stairwells in June. More on that later. The red Friday workout in honor of Sgt. Joey Bovia from Metairie was planned for the Uptowner. In a clear move of imitation/flattery I wanted to incorporate the 8 exercise for 31 reps scheme into today’s beat down at Wolfpack.
Disclaimer and brief introduction of the Angry Wave duo of Bad Moon and Roots and we are off.
Short mosey to the bench area in front of Loyola for our 8/31 warm up:
Mosey to the Mountain for a quick regroup and two-column Indian run to the top.
Assemble on the peak for Dora 1-2-3. Burpees, Merkins, Russian Twists (one is one) while the partner goes down the stairs to the ground level and back up the other stairs. The stairwell loop took longer than expected and once I got started I don’t think I ever caught my breath or got my heart rate back below 130. After me and G-spot each did two laps we still in the middle of Merkins and time was getting short. Audible to staying up top and finishing your reps together. Kudos to the Pax for busting ass on this. The time passed quickly but the intensity didn’t allow for much banter which I missed.
Mosey back to the flag. 35 pax! Had to grab my phone as my hypoxic brain wasn’t going to remember beyond the guy to my right. Two FNGs who, based on the namorama video footage, didn’t look too beat down. Welcome Creeper (a legit actor whose credits include some NCIS (he played a rapist) and Jeepers Creepers 3) who gave a nice reminder that every moment is a gift from God (paraphrase). Welcome Uncle Rico (almost ‘Precursor to the Heisman’ or similar) who has a career in football (coaching) who during his HS QB days was backed up by Baker Mayfield. I look forward to learning more about these two gents.
COT with special intentions for BellHop and his battle with cancer and for a friend of Roots whose son was in a serious ATV accident. A prayer of thanks for great men like Joey Bovia and all the veterans who died on D-day or elsewhere to secure our freedom. A prayer of thanks for the strength we get from each other. Amen.
Thanks for the opportunity to lead!
Nice cool April 15th morning, tax day at its finest.
Started out with a casual jog to circle up near the track. A few stretches and a 15 count of windmills (yes I said count).
Then to the track to preform exercises, descending at every walking man(5 walking men per exercise).
The following were the exercises:
5-1 hand release burpees (hurpees)
10-2 lunges
20-12 merkins
10-2 groiners
20-12 air presses
10-12 v-ups
20-12 Russian twists
50-10 lbcs
10-2 monkey humpers
5-1 hand release burpees (hurpees)
Almost made it all the way around the running path but had to finish up with 2 line Indian run to the flag.
COT, count off, name-o-rama, announcements, intentions and prayer.
Thank you to the PAX for entertaining my workout.
86
28 PAX gathered on this beautiful, calm, cool Friday morning. Still very dark at 5:25 a.m…. but YHC noticed he wasn’t the only one using passports frequently these days… Your Mom’n Dem and Half Nelson traveled ALL THE WAY from Lakeview to Uptown just for this beat down. Seconds later, YHC noted 2 more Lakeview Pax, Screw Top and Jesus Juice, were also here for their WPM debut. T-Claps to all the out-of-towners including Dr. Quinn from St. Louis. Welcome!!! YHC gave his standard disclaimer and off we went!!!
Warm-ups
Short mosey to Loyola campus and did the following in cadence:
Grass Grabbers x 10
Windmills x 10
Imperial Walkers x 20
Self Love x 10
SSHs x 20
Mountain Climbers x 20
The WPM
Moseyed to the base of the WPM. YHC told the PAX to sweep the Six by running up and down the ramps instead of planking.
1.) Ran up the first ramp so that the PAX were at the base of the 2nd ramp. Partner up. First exercise – burpees jump over. One PAX was doing the burpee jump over the other PAX, who was in the low plank position. Each PAX did 5 burpees jump over then Flap Jack. Then ran up the ramp and repeat the same burpees jump over. Ran back down the ramp, rinse and repeat. Then ran back up the ramp and did the final set of burpees jump over. In total, each PAX did 4 rounds (total 20 burpees jump over each).
2.) Side hopped on the flat level from one end to the other and switched direction in the middle. Now at the base of the 3rd ramp. Picked a different partner. 2nd exercise – synchronized air squats. Started off at the base with 20 air squats, ran up the ramp then did 15 squats, ran back down with 10 squats. Ran back up the ramp and finished with 5 squats.
3.) Karaoke on the flat level from one end to the other and switched direction in the middle. Now the PAX were at the base of the 4th ramp. Picked another different partner. 3rd exercise – patty cake merkins. Started off at the base with 20 patty cake merkins, ran up the ramp then did 15 merkins, ran back down with 10 more. Ran back up the ramp and finished with 5 merkins.
4.) Prisoner ran on the flat level from one end to the other to get to the next ramp. Now at the base of the 5th ramp. Picked a new partner. 4th exercise – decline merkins. One PAX (while in a squat position) was holding other PAX’s legs, who was doing 5 derkins. Flap Jack. Then ran up the ramp and repeat the same reps. Ran back down the ramp, rinse and repeat. Then ran back up the ramp and did the final set of derkins. In total, each PAX did 4 rounds (total 20 derkins each while the holder was in a squat position).
5.) Prisoner ran on the flat level from one end to the other to get to the next ramp. Now at the base of the 6th ramp. Picked another partner. 5th exercise – synchronized big boy sit-ups. Started off at the base with 20 sit-ups, ran up the ramp then did 15 more, ran back down with 10 reps. Ran back up the ramp and did 5 sit-ups. Then ran back down the ramp and waited for the SIX.
6.) Now at the base of the 6th ramp again. Picked a different partner for one last time. Wheel barrel up the ramp. Flap Jack at the PAX discretion. Each PAX finished the beat down with 30 LBCs at the top of the WPM.
Ran down the stairs back to flag and finished at about 6:17 a.m. Couple minutes late but no mumble chatter. Yes because Rudy wasn’t there.
COT
Count-O-Rama 28PAX, Name-O-Rama, announcements, intentions. YHC invited the PAX to stop by Deswine Intervention tent at Hogs for the Cause. Thank You all again for the opportunity to lead. Always a pleasure and honor to workout with the PAX. SYITG
King Kong
YHC knows he’s old school, old fashioned, and just plain old. #RespectHasItsDrawbacks. For the COT, he utterly–and proudly–failed in his effort to record the names of the 28!!! PAX who posted in the gloom. Even with Mariah’s held (#TClaps), it was hopeless. Thank God our beatdowns are (generally) techno-free.
With a quick disclaimer (and YHC’s failure yet again to ask whether there were any FNGs, of which there were none), the PAX was off to the soccer fields in front of Audubon for the first COP:
Mosey over to the levee for some Elevens: ten burpees down to one at the bottom of the levee, and one jump squat up to ten at the top.
Then mosey over to the Audubon statue for some Dora 1-2-3: PAX paired up for 100 dips, 200 squats and 300 LBCs.
Then mosey back to one of the soccer fields (to get our of ears’ reach of the Clipboard barking out numbers and orders to the hapless Wallets in Tights) for a quick round of Mary:
Mosey back to the flag for COT and YHC’s complete inability to work either a video or audio stream on his cell phone. There was a PAX of 28, but YHC (with the help of other PAX, @TClaps) could recall all but one. So apologies to that one PAX, who gets credit from the SkyQ even though he’s anonymous (at least for now) to us mortals.
