After the PAX moseyed up to our usual WPM meeting spot in front of the Audubon Park fountains at 5:30AM, QIC asked if we had any FNGs, which we did not, and welcomed our out of town guest, Iron Horse, from F3 Tallahassee. Imagine Iron Horse’s surprise when he was informed that he came all the way to New Orleans to receive a Hurpees beat down with his F3 NOLA brothers. The disclaimer was announced, and the PAX performed 5 Hurpees on their own before moseying to the lawn in front of Tulane University for warm up. The warmup consisted of the following, all in cadence:
Imperial Walkers x 20, Windmills x 15, Arm Circles Front and Back x 10
Before greeting Touchdown Jesus on the lawn in front of Loyola University, the PAX knocked out 5 Hurpees on their own.
Once at the Loyola Lawn, the PAX partnered up to perform a 30, 60, 90 DORA consisting of Hurpees, Low Slow Squats, and Real Freddie Mercuries, respectively. While PAX 1 was exercising, PAX 2 had to cross the lawn as his favorite animal. PAX 1 and 2 alternated until all exercises were complete. QIC witnessed several Bear Crawls, Crab Walks, Bunny Hops, one Squirrel Slink, and something that resembled a wounded Duck Walk.
After a 10 count by King Kong, the PAX moseyed to the base of WPM where we split into 3 lines for an Indian Run up to the 4th floor. Even though QIC directed the left and right lines to sprint on the outside, this direction was not followed. QIC did not realize that Hurpees negatively impacted the PAX’s hearing.
Once on the 4th floor, Brown Bag was asked to indulge the PAX in a 20 count. Upon conclusion, the PAX circled up for a round of Jack Webbs. After several groans, the PAX progressed through the Jack Webbs to complete 10 merkins and 20 air presses. Before gathering to conquer the remainder of WPM, the PAX performed 5 Hurpees on their own.
The PAX continued to the top of WPM sprinting on the flats and running backwards up the inclines. Once gathered under the stars, the PAX circled up again, this time for a round robin of MARY. QIC started the festivities with a slow cadence of Penguins x 15. The remaining exercises were as follows:
War Eagle – Dying Cockroach x 15
Brown Bag – Real Freddie Mercuries x 20
Bartman – J Los x 20
Angie’s List – LBCs x 40 (ridiculous)
Quarter Pipe – I’m going to call this a low plank, reverse wife pleaser x 15 Imagine the PAX on Airline Highway, in the act of contracting a real case of Hurpees. The PAX would have been happy doing these on a crawfish farm, if you get my drift…
After five more Hurpees on their own, the PAX moseyed down the stairs and gathered in front of TDJ for a brief round of shoulder, quad, and hamstring stretches, to which Angie’s List exclaimed was the cure for our recurring case of Hurpees.
The COT commenced with a count off, name-o-rama, announcements, intentions, and a closing prayer. The PAX was then dismissed for additional treatment.
It was a cold 40 so a PSA from Brown Bag Below 57 longs sleeves, below 50 pants and hat.
Quick mosey to the Zoos mud field and warm up of SSH, Mountain Climbers, Parker Peters.
We then formed into a line and did BLIMPS 5,10,15,… to the parking lot and back. As a group finished our squats we headed closer to the Zoo from some DORA.
The DORA 2 is 1;
100 Decline Mericans w/ Shoulder Taps (2 is 1 for taps) Thank you Tinkles!
200 Power Ups Left and Right (2 legs are 1)
300 Russian Twist (2 is 1)
Quick 20 dips then back to the flag or final minute of LBCs, Box Cutters, and Pickle Pounders.
31 PAX managed to meet up on a beautiful, calm, cold Friday morning for the WPM. At 5:30, YHC gave his disclaimer. This is YHC’s 1 year anniversary with F3 Nola!!! YHC gave thanks to all the PAX for motivating and pushing him at 5:30 a.m. on a regular basis. YHC told the PAX to modify as needed, whether increasing or decreasing the reps. The key is to maximize your own workout and no one is here to judge.
Warm-ups
Short mosey to Loyola campus and to do the following in cadence:
SSHs x 20
Windmills x 20
Imperial Walkers x 20
Seal Jacks x 20
The Thang
Moseyed to the base of the WPM.
1.) Ran up the first ramp and did slow merkins IC x 10, focusing on form rather than speed.
2.) Ran up backwards the second ramp, and YHC called out Bartman to show everyone how a low slow squat is done because YHC noticed Bartman always has perfect form with his squats. Also – YHC gave a shout out to Bartman because YHC’s first F3 beatdown a year ago was Q’ed by him. YHC still remembers his very first Dora 1, 2, 3. Thank You Bartman, who led low slow squat X 10 IC.
3.) Side hopped on the flat level from one end to the other and switched direction in the middle. YHC called out Reluctant Yankee to do his favorite exercise, low country crab X 20 IC. YHC remembers during his very first WPM – Yankee was sweeping the Six, which was YHC. YHC never forgets the importance of sweeping the Six. Thank You Yankee.
4.) Ran up the ramp, and YHC called out Fracsac. YHC’s very first mothership was Q’ed by Fracsac. After the beatdown, YHC remembers this guy loves suicides and Cat. Wine Mixer. Why not….. YHC asked Fracsac to demonstrate the mixer with a 6 count. He led Cat. Wine Mixer X 10 IC.
5.) Karaoke on the flat level from one end to the other and switched direction in the middle. YHC called out Douille for his “Classic Douille”, American Hammer X 20 IC.
6.) Bear crawled up the ramp. Instead of crawling all the way up on this ramp, YHC broke up the crawl by yelling “HALT.” Stayed where everyone was and did 15 incline plank jacks IC. Bear crawled again and “HALT” again and did 15 incline mountain climbers IC. Then finished crawling to the top.
7.) Prisoner ran on the flat level from one end to the other to get to the next ramp. YHC heard few mumble chatter here when YHC announced “burpee broad jumps on the ramp.” YHC broke up this workout by yelling “HALT.” Stayed where everyone was and did 15 incline Peter Parkers IC. Burpee broad jumping again until the next “HALT” and did 15 Imperial Walkers IC. Then finished the burpee broad jumps to the top.
8.) Ran on the flat level from one end to the other to get to the next ramp. The group did lunge walks to the top of the ramp. Once again, YHC broke up the lunge walk in the middle with a “HALT.” Thanks to Gabrielle, the group did 20 decline (rather than incline) Parker Peter IC. Then finished the lunge walk all the way to the top of the mountain.
9.) At the top of the WPM, YHC decided to do some suicides. Ran down the ramp to the third light post and back to the top of the WPM and did 20 leg raises. Ran down the ramp to the second post and back to the top and did 15 leg raises. Finally, ran down the ramp to the closest light post and back to do 10 leg raises.
Ran down the stairs back to Loyola campus where the group started the workout with our warm-ups earlier.
Round of Mary
YHC dedicated this round of Mary to all the HNJ dads, who invited YHC to F3. Without them, YHC would have no idea F3 NOLA is here. YHC called out the following HNJ PAX to lead the following exercise in cadence.
Willie – Very slow Penguins x 15
Medulla – Dying Cockroach x 15
Gabrielle – Nolan Ryan x 10 on each side
YHC wanted to continue to call out the rest of the HNJ PAX but ran out of time. Moseyed back to the flag for the COT right at 6:15 a.m.
COT
Count-O-Rama 30PAX, Name-O-Rama, announcements, intentions. We will start a new Uptown workout on Tuesday. We will meet at the same spot as WPM, top of Audubon Park on St. Charles Ave. Our thoughts and prayers for Piranha’s family as they are expecting their newborn on Monday. Also prayers for De La Salle’s President. I am blessed and thankful to be able to workout with my F3 brothers on a regular basis and hope to do so for many years to come. Thank You all again for the opportunity to lead. Always a pleasure and honor to workout with the PAX. SYITG
Jackie Robinson once said, “A life is not important except in the impact it has on other lives”. Today, 42 men showed up in the soggy gloom to face the Mountain. Today, we caught a glimpse of the incredible impact F3 has had on a growing number of lives as we set yet another AO record for attendance.
“Life is not a spectator sport. If you’re going to spend your whole life in the grandstand just watching what goes on, in my opinion you’re wasting your life.”
No spectators here – we jumped right into the thing after the disclaimer and an awe-inspiring cartwheel demonstration by Crop Duster.
Brief mosey to Tulane’s front yard for an oval warmup
Side Straddle Hop x 25
Imperial Walker Squats x 20
Arm Circles Forward/Back x 15
Mosey to top of the Mountain via the stairs
11’s comprised of Leg Raises and Burpees
LBC’s OYO to wait for the 6
Merkins x 10
Mosey down the Mountain to Touchdown Jesus via stairs
Pax formed groups of 3
Pax 1 executed Squats AMRAP style at one end while Pax 2 held a Plank at the opposite end of the lawn. Pax 3 ran to tap out Pax 2 and take his spot so that he could then take Pax 1’s position doing Squats. Continued this rotation allowing each Pax to complete Squats, then Jumping Lunges, followed by Monkey Humpers. This is tough to explain in writing, but much tapping occurred and all were jolly.
DIZZY BEAR! – Traditional Bear Crawl that leads into a Reverse Bear Crawl upon Q yelling, “DIZZY BEAR!”
Merkins x 10
Dying Cockroach x 20
“This ain’t fun. But you watch me, I’ll get it done.”
It sure ain’t always fun, but it’s worth it.
I’ll leave y’all with one last Jackie Robinson quote as I think it ties even more directly into what we’re doing than the previous ones, “F3 is great.”
Lobsta (FNG), Grimace (FNG), Pops (F3 Cleveland), Monty (F3 Cleveland), Sesame Street (F3 Naperville), Crop Duster (F3 Naperville and visiting cartwheel extraordinaire), Gabrielle, Willie, King Kong, Medulla, Peppa, Douille, Saban, Sandbar, Brown Bag, Chiquita, Two Yutes, Fracsac, Bad Moon, Chowda, Jingle Vader, G-Spot, Bartman, Piranha, Landing Strip, Mariah, Reluctant Yankee, Flaming Lips, Giligan, Wash n’ Fold, Cavalier, Bones, Quincy, False Start, Cowbell, Angie’s List, Quarter Pipe, Tinkles, 86, Nine Lives
Seeing that I never Q’ed Wolfpack Mountan…ever! I decided to start 2019 a little differently. In fact, I have never Q’ed any uptown AO since the 2014 beginning of F3 or my second beginning in Sept. 2016. That’s an entirely different story for another time. Anyway, T-Claps to Yankee’s text reminding me of my date with destiny.
WARMUP
With 32 Pax strong, “we don’t need no stinking warmup.” I give a protracted disclaimer and we start with 10 burpees with much groaning and mumbling. After ignoring the uptown mumblechatter, I follow up with 9 burpees for a total of 19 for 2019. After we finish the warmup, we run to the base of the mountain.
THE THANG
We partner up and PAX 1 proceeds to run up the mountain backwards while PAX 2 does 5 burpees and sprints to catch up with PAX 1 and tags to switch until we get to Floor 4. From there, we take the steps to the top (skip 1-2 steps to make it harder)
We circle up for a little modified ‘Suck’. 2 minutes of SSH, Merkins and Jump Squats with a 1 minute cool down x 2. I had a little hiccup with my timer and only did a follow up 1 minute suck.
PAX 1 bear crawls about 40 yds while PAX 2 does Red Sun Supermans. After that cycle, PAX 1 does walking lunges while PAX 2 does wife pleasers.
6 MOM – 30 LBC, 20 Dying Cockroaches, 20 Hello Dolly and 20 Flutter Kicks x IC
With time running out, we proceed to do 25 Red Bull Smurf Jacks and 10 Merkins all IC. I’m hoping to get to 50 Red Bull Smurf Jacks one day but I digress. With 5 minutes left, we had back to the Virtual Flag
COUNTOFF, NAMERAMA, COT
With 32 strong, I was very honored by the showing and greatly appreciated the Uptown Pax accepting the leadership of a Lakeview foreigner. We welcomed two (2) doctors that Nip Tuck EHed and I hope that Quincy M.D. and Bonez make it back. Grateful for my brotherhood of F3 and prayers for God’s peace for those dealing with illnesses and the supernatural grace to lead well. May God bless your influence in 2019!
Being inspired by Yankee’s gentle reminder to post our backblasts, I went looking through my phone notes hoping I had written everything down. Luckily I never delete anything and found my notes at the bottom of a grocery list.
We started with the circle. I forgot to write these numbers down so the circle reps might be a little off.
Secure Shells(A little IT humor) x 30
Windmill x 30
Peter Parkers x 30
Mountain Climbers x 30
Imperial Walkers x 30
Then we did an Indian run to the top of the mountain.
At the top of the mountain we partnered up and took turns running all the way down the stairs and then back up and doing the following:
Burpees x 50
Jump Lunges x 100
Real Freddy Merucrys x 200
Next we moved to the benches for some rapid fire dips and incline m’rcans. We started with 12 of each back to back with no break and the intent was to work our way down to 1 reducing by 1 each time. Turns out this is ridiculously hard so once we got to 8 we reduced by 2 each time.
Once done we stayed at the bench for some step-ups and then moseyed back to the flag for a little bit of mary.
After the mary we did name-o-rama and and honored Ron Jeremy by naming the FNG Hedgehog.
Since Veterans Day is this Sunday, 11/11/18, YHC came up with a work out to honor of all the soldiers and personnel in the military. Therefore, the theme was teamwork and leave no man behind mentality. The night before, YHC purchased 6 more blocks (about 30 lbs each) from Lowes. YHC got to the AO early around 5:00 am. and placed those blocks at the great lawn in front of Audubon Zoo. At 5:30, YHC gave his standard disclaimer and off the 22 PAX.
Warm-ups
Moseyed to the parking lot in front of Audubon Zoo and did the following in cadence:
SSH x 20
Windmills x 10
Hill Billies x 20
The Pax then ran a warm-up lap around Audubon Zoo parking lot. One lap is approximately 0.25 mile. We ended the lap where the blocks were placed earlier that morning.
The Thang
YHC emphasized teamwork and communication during the workout. Divided the Pax into 5 groups of four. However, 2 groups had 5 Pax because there were 22 total Pax.
Mission 1- As a team – performed 200 Scissor Kicks (or Dollies) with the blocks. But only one Pax can do the rep count while the remaining Pax were doing burpees. Once 200 dollies were completed as a team, ran the same lap as earlier toward to the proximity of the Zoo entrance and performed 200 Derkins. Once again, only one Pax can do the derkins while the remaining Pax were doing air squats. Upon completion, LBCs for one minute, then planked for another minute until last Team was finished.
Mission 2 – As a team – prisoner ran back toward the blocks location and performed 200 curls. Only one Pax can do the rep count while the remaining Pax were doing leg raises. Once completed, the team prisoner ran to the Zoo entrance proximity and performed 200 dips. Once again, only one Pax was dipping while the rest were doing the step-ups. Once completed, LBCs for one minute, then planked for another minute until last Team was finished.
Mission 3 – As a team, Indian Ran back toward the blocks location and performed 100 manmakers. Only one Pax can do the rep count while the others were doing flutter kicks. Unfortunately, about 5 minutes into the mission, YHC had to cut it short because time was running out.
Last mission – each team had to carry a block back to the fountain (Block Home Base). While one Pax had to run with it like a zombie, the remaining Pax had to do the prisoner run. Pass the block to your teammate if necessary. Once the blocks were back home, the Pax moseyed back to the flag for the COT at 6:15 a.m.
COT
The purpose of today’s workout was team work and communication among team members. YHC was very impressed how the Pax communicated to each other clearly during each mission. How many reps should each do… what count were they at…..
Count-O-Rama 22PAX, Name-O-Rama, announcements, intentions. We prayed for I Love You Man’s niece, Two Yutes’ brother, and a Felipe’s employee. Prayed and be thankful for all the soldiers overseas. Never take our freedom and rights for granted.
Finally, T-claps to I Love You Man for bringing out smoothie samples for all the Pax after the workout. Thank You all again for the opportunity to lead. SYITG
Daylight savings! Now I can see all of your ugly mugs.
I was thinking Quarterpipe had this one but I planned a little Q when he didn’t reply to the text. He let me know that the little one was affected by daylight savings – so he will be there next time. He stepped up to cover a Q last week – so no sweat QP.
We started the beatdown with a lap around the golf course parking lot.
Circle by the bandstand. IC SSH x 20, Imp Walks x 20, Mtn Climbers, 20 Morning Glory x 10, and Low Slow Squats x 20 (touch the ground)
Then we ran out and looped around the track back to the pull up bars. (LBCs while you wait). Seaman splashed Angie’s List at some point here – he got me later. THere will be revenge.
Here we did 25 hand release Merks OYO. 20 Shoulder Taps. OYO
Ran to the PIMP station.
On the way to PIMP station – side shuffle, skip with high knees, butt kicks, run backwards
At the PIMP station – pull ups are the count, plank jacks, merks, side lunges, hand release merks. Rinse and repeat.
Superman to Bow. Roll left and roll right. X Y Z — back exercise pulses.
Run back to bandstand. On the steps by the bandstand where the yoga ladies meet – we did 50 toe taps, then up and over the bandstand and 50 dying roaches at the end of oak alley by the track. Then run back to bandstand. 50 more toe taps and then 50 shoulder taps. LBC and wait. Then we did 50 monkey humpers and 25 low country crab
19 PAX gathered in the spooky gloom that is Audubon Park on this Halloween morning. Surprisingly, not one person was in costume,after some mumble chatter on the group text about that the previous day . YHC had planned to do a Richard Simmons costume complete with a glittered F3 logo tank top, but that plan never came together. So, disclaimer was given and off we moseyed around the golf course parking lot and back to the area in front of the bandstand. Circle up for the Monster M.A.S.H. warm-up.
Warm-Up
M – Mountain Climbers, IC , x 13
A – Arm Circles, IC , 13 Fwd, 13 Rev.
S – SSH, IC, x 31
H – (Was supposed to be Hillbillies) I forgot my cheat sheet at home, Angie’s List saved me, and came up with Monkey Humpers, IC x 13
Thang 1 – P.U.M.P.K.I.N.S. down Oak Ally
Run down Oak Alley stopping at each light post to perform specified exercise x 31 reps, at the end sprint to fountain and find your “Pumpkin” Block
P – Plank jacks x 31
U – Up-Downs (Burpees without the Merkin at the bottom and no Jump clap at top) x 31
M – Mountain Climbers x 31
P – Peter Parker x 31
K – King Kongs (Uptowns version of shoulder taps, beat your chest) x 31
I – Imperial Walker Squats x 31
N – Nolan Ryans x 31
S – Squats x 31
Thang 2 – Pumpkin Dora 1, 2, 3
Partner up, PAX 1 does exercise, while PAX 2 Zombie Walks (holding brick out in front of you) to first light and back, Flip Flop with partner. Had to modify Zombie walk after lots of mumble chatter from the Zombies. changed to overhead carry.
100 Pumpkin Pickers – Curl block then extend straight out in front of you
200 Pumpkin Thruster – Squat to an overhead press.
300 Flutter Kicks while holding block ( Again, forgot my sheet, this was supposed to be Pumpkin Merkins but my brain doesn’t function on all cylinders at 5:30)
A Little bit of Mary
Dying Cockroach while hold Rock IC x 13
LBC w/ rock IC x 13
Put our Rocks back in their hiding spot and Mosey back to the Flag.
Still had a couple minutes left once the 6 got back to the Flag so.
10 Merkins on your own
Freddie Mercurys IC x 13
Slow American Hammers IC x 13
Count-O Rama, Name-O-Rama, No FNG’s, Couple of Race announcements. Special intentions for ILoveYouMan’s neice, all those impacted by Hurricaine Michael and our brothers who have traveled there to help them.
It is always a great experience to lead this group of Men. Thanks, as always for the opportunity to lead.
