Twenty NOLA regulars trickled in as we hit 05:30. The disclaimer was given and we were off.
First stop was the terrace at St. Charles and Calhoun for a quick warmup. 10 Burpees at the bottom, 20 LBC’s at the top and 30 Squats on the side. Rinse and repeat.
Next stop— Wolfpack Hill. A quick run to the top where we partnered up. Partner A ran down the ramp one level, touched the wall and back pedaled his way up the ramp, then sprinted back and flip flopped with partner B who was performing the prescribed exercise AMRAP. They were: Russian Twist, Monkey Humper, Real Freddie and Plank Jack. We planked for the six and were off to Wolfpack Mountain.
At the base we formed two columns and had a brisk Indian run to the top. We took a break with LBC’s X 51 IC.
Next we hit the stairs and moseyed to the benches at the flag area to finish up: RLSU x 10, Dips x 20, LLSU x 10, Derkins x 15 IC and to the flag for COT and shoutout by YHC.
So just like LSU did to Georgia this past weekend…
LSU went up-tempo on offense to beat Georgia, and it opened everything up
Updated Oct 16; Posted Oct 16
YHC decided to bring the Tempo to the Birdcage beatdown. The goal was to be constantly moving (tempo) throughout the whole beatdown to keep those heart rates up and mumblechatter down. YHC also wanted to minimize the plank and wait times for the PAX. So, after a short disclaimer, oh I forgot to say this is F3 (thanks Bartman for the reminder), we were off.
Mosey around Golf Club to open field on right for Warm-up
Abe Vigoda IC X10
Leg Swings IC X10 R then L (Quite a challenge staying balanced on this one)
Imperial Walkers IC X20
Hillbillies IC X20
Quick Mosey to Shelter for
Red Hot Chili Pepper
Right Leg Step Ups x 16; Decline Merkins x 8; Left Leg Step Ups x 16; Incline Merkins x 8
Right Leg Step Ups x 12; Decline Merkins x 6; Left Leg Step Ups x 12; Incline Merkins x 6
Right Leg Step Ups x 8; Decline Merkins x 4; Left Leg Step Ups x 8; Incline Merkins x 4
Right Leg Step Ups x 4; Decline Merkins x 2; Left Leg Step Ups x 4; Incline Merkins x2
No rest between exercises, just constant movement all the way till done. YHC was catching his breath by the end of this one.
Quick Mosey to open area outside of Shelter for “The SUCK”
SSH X6
Jump Squats X6
Merkins X6
Complete as many rounds in 3 minutes calling out each round when completed.
Back to the shelter for:
People’s Chair Jack Webb starting with 1 merkin to 2 Air Presses in People’s Chair doubling all the way up to 10 merkins and 20 Air Presses. These were done IC so everybody would stay together and no slouching.
Quick mosey to Lagoon/Bandstand for 11’s (sorry Yoga Ladies for stealing your spot!)
10 8-Count Body Builders
Up and Over Band Stand
1 Squat Jack
Continue decreasing by 1 on the 8-Count Body Builders and adding 1 Squat Jack until PAX gets to 1 8-count Body Builder to 10 Squat Jacks. Time was running short so YHC called it and we moseyed back to the Flag for quick Nolan Ryans 10 on each side OYO to finish out.
Nice job PAX! YHC hopes the PAX enjoyed the “Tempo”.
Count-off, Name-o-rama (one FNG who we named Slick as he works/worked for Exxon and in the oil & gas industry, welcome)
Announcements – Sandbar is Q’ing a F3 workout on Sunday morning, October 28th at Audubon Park by the new Drew Brees Playground on Walnut and St. Charles for PAX and 2.0’s. All 2.0’s are welcome.
Intentions/Prayer – Please remember all in the Florida Panhandle who are just beginning their journey to recovery and healing.
Thanks to our F3 brothers from F3Alpha and F3Cherokee for posting with us this morning. Hope to see you back in F3NOLA sometime!
28+ gathered for the Birdcage in the thick, sticky gloom of Audubon Park. Men of various shapes, sizes and ages – but all with the purpose and drive to get out of the fartsack and better themselves and others. F3 is a wonderful thing… so here we go…
Thang:
Around golf course parking lot and back to the field for some warm up. All exercises 15 count in cadence:
SSH
Mountain Climbers
Squats
Parker Peters
Wide arms
Mosey down Oak Alley to pick up some coupons
Mosey back to running path and partner up
A: Run a suicide of light poles (3)
B: AMRAP exercise
Round 1: chest press
Round 2: curls
Round 3: goblet squats
Round 4: merkins on your block
Round 5: LBCs
Mosey back to fountain to return the coupons
Squats while we wait for the 6
Circle up for some Mary (15 count in cadence):
Russian Twists
Flutters
Oblique crunches (R/L)
J-Los
Back to the flag with 5 burpees to finish up.
NMM
Big crowd this morning, with plenty of visitors from outside of Uptown…I guess everyone came to see the Biebs (this week’s scheduled Q). Hope my lead didn’t disappoint.I had a bad Plantar Fasciitis flare up on Monday so wanted to keep the mileage low and also keep the group together…I think we did both and everyone got a solid workout in. (If not, please email me for a refund.)
Funny situation when we got back to the shovel flag: a group of guys were circled up doing merkins at the behest of another guy in the middle standing there barking orders with a pit bull on a leash. Looked like a highly suspect college-aged group – perhaps even some kind of pledge training, but either way upon seeing 29 sweaty, dirt-covered middle aged men running up they quickly vacated our shovel flag area and didn’t heed our invitation to join F3 (“it’s free and we’ll push you harder than that joker”). Something for everyone I guess.
Welcome Cowboy from F3 Puget Sound and (renamed) FNG Schlitz from Dufossat St, by way of Milwaukee.
Peaches was approached to VQ and in fit of panic enlisted me, Angie’s List, into a Manage-a-Deux-VQ. I graciously accepted and even jotted down some exercises which I promptly left at home. Luckily Peaches was on top of his game and had many fun things planned for the PAX including music, running, running, running and a sunrise on Green Wave Mountian. After we had our picture made with a giant phallic bell tower in the background. How apropos.
The Thang*-
Disclaimer
Mosey to TouchDown Jesus
20 SSH
20 Windmill
20 Monkey Humpers
20 Arm Circle
Mosey to LBC Quad
BLIMPS-substitute LBC for Lunges
Mosey to Turf Field
“I cant quit you” plank to Peaches-Plank/Peter Parker/PlankJack combo
Mosey to Green Wave Mountian AKA BrokeBack Mountian
Indian run up, Stairs down
Long Mosey to Benches
11 Left leg step ups
12 dips
13 Right leg step ups
11 dips
Mosey to flag
20 Mericans
Count off/ nameorama
announcements/ intentions
Sweaty balls ‘o man
*Somewhere in there was an “elephant walk” that Coast Rat enjoyed enough to praise later in a group text. Kinda bummed I missed that, I think elephants are pretty neat.
Douille was sick! Got the 455am text and of course – I knew I would cover it.
I handed off my Friday Q so that Peaches and Angie’s List could have their VQ!
So as I walked up at 529 – I gave the disclaimer and we were off.
Ran to the field across the street for my normal COP#1 warmup – SSH, Imp Walker Squats, Mtn Climbers and LBCs.
Blood pumping so we mosey’d to the first beach at the FLY. Here the speedsters would PLANK walk and wait instead of just plank.
At the beach we did some actual PLANK WALK, Shoulder Taps, and some NOLAN RYANs L and R which I changed to Pedro Martinez’s – PAX didn’t like that – won’t do it again.
Mosey’d to the HILL. At Monkey Hill we did 10 burpees, cross the MTN 9 burpees, cross back 8 burpees, until the first PAX finished.
After the the descending ladder of burpees we lineup on the Soccer Pitch for World Cup action.
Speed races in 2s. Across both soccer fields.
Mosey’d to the Labyrinth. At the Labyrinth we did flutter kicks, single leg wife pleasers R/L X 15 , hip dips R/L x 15, and dying bugs.
Mosey’d back to the FLAG to close out the beatdown.
Thanks for the opportunity to lead- Douille hope you feel better. I’d like to see more SPRINTS incorporated in our beatdowns. Also would like to bring the Ultimate Frisbee burpee fest to Audubon Park one day.
Just like Armstrong Custer yhs took charge of the Q from 86 without a clue as to what to do. So we made it up as we went with disastrous consequences.
Headed out for real quick mosey to the bandstand where did 21 SSH followed by 10 Burpees Deconstructed
(10 Mericans w/ 10 Squats)
then
21 LBCs
10 Mericans w/ 10 Squats
An event shorte mosey to Oak Alley Lights
Lunge to each light then 10 Mericans w/ 10 Squats
Got into 2 lines, should have been 3 for some “Catch Me if You Can Indian Run” to Row Bars, with last guy doing 10 mericans
Count was 10 Row’s, with pax doing Hello Dolly, Rosalita, and Mericans
RINSE & REPEAT cause I had to stall and had no plan.
Count was 10 Row’s, with pax doing Hello Dolly, Rosalita, and Mericans
Catch me if you can indian run, 2 lines with last guy doing 10 mericans
back to Oak Alley where we repeated the Lunge to light then 10 Mericans w/ 10 Squats
We then took the Shelter for RLSUP / LLSUP x 21
10 Mericans
RLPUP X21 reverse LLPUP X21
10 Dips or 10 inverted Mericans
Into the grass for a double ring of fire 10 -Mericans for a total of 20 Merican
Call out circle of Mary, LBCs, Box Cutters, Peter Parkers, Russian Twist, Crunchy Frog, Penquin, and maybe some more it was hot! Back to circle where we were greeted by Chacquita recovering from hernia reconstruction!
Not enough can be said about what we can achieve when we are held accountable. I’d had a long week by Friday morning and the weekend wasn’t looking any better. No need to get up at 5 right? Not quite. Roots had already texted earlier in the week to let me know I had the Q and just knowing it was my turn to contribute was enough to drag myself out of bed. I’m not saying I did it very quickly and when I forgot my watch and had to go back inside to grab it I knew time would be tight! Salt it the wound when I arrived and found a movie production taking up all the parking. I grabbed a spot much further than normal and could see the Pax staring at their watches as I ran up to meet them. F3 disclaimer on the fly as we moved quickly into the warm up.
Warm Up:
Quick Mosey to the flag where this spring’s duck shit has sprouted some aggressive grass. Knowing the shoulders would be a little tight from Wed:
Plank Jack IC X 30
Peter Parker IC X 30
Mountain Climber IC X 30
Mosey to the neutral ground for F3 marketing BLIMPS. Several cars patiently waited on us to cross so at least a few people noticed.
Slow Mosey from the neutral ground to in front of the Loyola music building where We found some benches:
LLS X 20
Dips X 20
RLS X 20
Long Mosey to the Tulane Parade grounds. Smell of bacon was in the air. BLIMPS at the corners and 1/2 way mark.
Mosey to Wolfpack for a double line Indian Run to the top. Hustle down the stairs.
Mosey to touchdown Jesus for one round of dying cockroaches IC X 20. Mumble chatter suggested perhaps the pace between locations was faster than desired but everyone made it!
Mosey back to the flag just in time. Count off, namorama, ball of man. After a little grab ass in the ball of man, the Pax redirected and joined me in a prayer of thanks for the abilities we have including the mental strength to get out and post with our brothers!
Oh yes, now we are in the dog days of summer. So not only did we have 80 degree temperature greeting us at 5:30 but let’s add 100% humidity as it rained the day before. Fun times and time for some upper-body work. As El Wire duly noted towards the end of our beatdown. Every exercise except one included shoulders. Yes El Wire they did, they surely did. Onward to the Thang!
Mosey to a open space by Magazine St. for Warmup:
Arm Circles Forward X15
Arm Circles Reverse X15
IW X20
Windmills X 15
Mosey to Soccer Field for Bear Crawl Ring of Fire
Bearcrawl Counter-Clockwise all till Q yells halt
10 merkins
Bearcrawl Clockwise
10 diamond merks
Let’s increase the difficulty!
Boo Boo Bearcrawl Counterclockwise Right Leg Up
10 staggered right
Boo Boo Bearcrawl Clockwise Left Leg Up
10 staggered left
Mosey to street leading to statue for:
Indian Crab Crawl to Statue – Line up in four lines of four or five PAX. Last PAX crabwalks to front of column while other PAX does LBC’s and so on. This exercise took a little bit longer than expected so we stopped about halfway and…
Moseyed to the statue for:
Dora 123 – Partner Up
100 burpees
200 derkins
300 squats
Ran out of time, so called it with most PAX somewhere in their Squat count.
Moseyed to flag with one minute to spare, so, 10 Nolan Ryans each side OYO!
Count off, Name-o-rama (one FNG, Betty Crocker as he likes to bake), announcements, intentions and prayer.
YHC had a gut feeling there might be a need for a Q this morning and by 05:30 after a brief inquiry as to the whereabouts of YSR and/or Douille , it was time to Q on the fly…
The Thang: Mosey around golf parking lot and over to bandstand area for warmup COP: SSH, Mtn. Climber, Imp. Walker, Plank Jack x 25 and 10 Burpees OYO for Seaman.
Next, Squaticides – – Run from first light to last light and do 20 Squats. Back to the first light and do 19 Squats. Back and forth all the way down to 1 for a total of 210. Plank for the six.
Mosey to the shelter for some bench work. Incline Merkins x 15, LLSU x 20, Derkins x 15, RLSU x 20, Dips x 15
Over to the grass for Voluntary Mary x 15. Approximately 15 of the pax led us through 15 reps of their favorite ab exercise before time got us.
Back to the flag for cot w/ shoutout by YHC
Good Times!
Roots
Not sure if we were 20 or 21. Missing one or two pax. Let me know who please…
Light crowd on a steamy Monday but the 12 PAX were up for the challenge.
After the obligatory loop around club parking lot, we headed for the water but an intense ladies kegel exercise class was occupying the space. No worries, a quick jump over the bandstand for the first COP:
SSH x20, MC x20, HB x20, PP x20, Smurf Jacks x 20, PP (the other one) x20
Line up at the lights for a intertwined bear crawl/lunge walk stopping to knock off 5 crossfit-merkin jump squat burpees at each light.
After that fun, an Indian run to the crossbar next to the zoo.
Four groups rotating: Eblow MC, Merkins, Elbow PP and crossfit-merkin burpee pull-ups for the count of seven.
Back in Indian run formation hoping to spot the movie star du jour at the zoo. No luck so we trudged on to the pavilion.
RLSU x25, Dips x20, LLSU x25, Derkins x10
Mosey to lights for another COP lighting round of Mary: Dying Cockroach x10 > quick change > Flutter Kick x10 > DC x10 > Hello Ds x10 x DC x10 > High Dolly x10 > DC x10 > RT X10 >DC x10
Lastly enough time for another intertwined bear crawl/lunge walk with 5 merkins at each light
