F3 New Orleans

Tag: G Spot

  • Oh the Terror

    This Q had me shaking in fear like night. I was not intending to Q this morning. I had made plans with Hawg to swap Qs. I would take his birdcage Q in early April, and he would take my Q in early June. I filled in admirably for him in the spring, but this week he informed me that he was running out of town to Arizona to avoid filling in for me. After eight weeks of missing birdcage workouts (family vacation, sickness, and trip to Israel), I did not feel ready to Q in my first F3 at this location since my April, but God gives grace to the weak and I faced my terror of leading a workout while feeling woefully out of shape.

    We started with 15 at the imaginary flag and following the disclaimer, we moseyed over to the WWI flag for a warm-up.

    SSH – 20

    Hillbillies – 20

    Peter Parker – 20

    Windmills – 21

    We ended by cleaning up with 20 Annies

    We did an Indian Run back past our starting spot and over to the monkey bars. We did a 4 part rotation with 10 pull-ups as the count Freddie Mercury, Merkins, and Big Boy Sit-ups with the other three stations. We did two rotations.

    We moseyed over to the open field in front of the zoo for the Suck. We did two rounds. 3 minutes each time to see how many reps of 7 SSH, 7 merks, and 7 squats we could each knock out.

    Following the Suck, we moseyed down Constance St. to the levee. My goal was to do elevens at this point. I think I sapped too much of our time and endurance with the 2nd suck, because we only finished half of the exercise before we needed to mosey back to the flag. The elevens started with 10 burpees on the bottom and 1 jump squat on the top. Most men finished the round with 5 burpees and 6 jump squats.

    We moseyed back to the flag. I hate Mary and tried to arrive right at 6:15, but we arrived about 90 seconds early. We did a round of American Hammers and then a round of Wife Pleasers to get ready for Father’s Day and my watch said we were done.

    We counted to 15, said our names, and called it a day.

    Thanks for putting up with my anxiety over my lack of recent attendance. The workout beat me down, and I hope all of the pax felt the same.

     

  • Bring Sally Up – again

    Humidity is a reality right now.  The constant feeling of sticky sweat – and living in a dog’s mouth.

    We ran a loop by the golf course.  Then circled up at the bandstand in Audubon.

    SSH x 20, Imp Walker Squats x 20, Mtn Climbers x 20, Dead bugs x 20

    Then we made a plan… 25 rows at the row bars, 25 Russian Twists at the bandstand, 25 dips on the benches and 5-10 pullups at the pull up bars – plank until you get an open spot.   Run one loop to complete and then plank and wait at the bandstand.  I was trying to avoid any push ups after Gabrielle’s push up destruction on Monday.

    Then we circled up for SALLY UP.   Squats to Flower by Moby.

    Then we did Superman to Bow x 1 min    YTWs for back work x 20

    Then we did another loop.  Same deal except we did 25 plank jacks at the bandstand and BLIMPS to wait.

    Then we circled for a FINAL Mary.

    LBC, Peter Parkers, Plank Jacks, Dying Roach, Parker Peters, Flutter, Rosalita, Shoulder Taps, and Bird dogs x 20

    Tried to stay on the core today to give the arms/shoulders some recovery time!

    A pleasure to LEAD.  Thanks for the opportunity.

  • Did I mention the ISI Challenge….

    So as 23 PAX gathered in the short-lived gloom, YHC reminded everyone that this month’s ISI challenge is 10,000 Merkins in one month.  Quite the task as that equates to an average of 333.33 merkins/day for those who are mathematically challenged.  Merkins were promised and as you will soon see,  Merkins were delivered.  After the standard disclaimer, we were off!

    Mosey around entrance to Golf Club and then to front of bandstand for Warm Up:

    • Hillbillies X 20 IC
    • Windmills X 15 IC
    • Imperial Walkers X20
    • Forward Arm Circles X15
    • Reverse Arm Circles X15

    Then short Mosey to Oak Alley for Red Barchetta (went deep in Exicon for this one).  Apparently it’s supposed to get your heart racing like a “Rush song”.

    • Start at 1st light run to last light for 100 SSH
    • Run back to starting point
    • Run to 2nd to last light for 75 Mountain Climbers
    • Run back to starting point
    • Run to 3rd to last light for 50 LBC’s
    • Run back to starting point
    • Run to 4th to last light for 25 merkins
    • Last is 10 Burpees

    I agree the routine got the heart racing, but even though I’m a fan of Red Barchetta, I think this Rush song seems more appropriate:

    Here’s to all you Working Men! Or is it Working #HIM?  BTW, where’s all the merkins?  That’s only 35 including the burpees…

    Next Mosey to Kickball Field for Merkin Ladder.  There they are!!!

    • Start on one side and do 20 merkins sprint to other side and do 19 back to starting point for 18 and so forth until you hit 1. 210 merkins total if you’re counting.  Now we’re cooking…or at least our chests are burning.

    Quite a bit of mumblechatter during this routine.  I even think I heard some comment about t-rex arms that help some of the PAX do push-ups faster… All I got to say is sometimes it’s good to be short…or short-armed.

    Next mosey to shelter for

    • Incline Merkins X15 IC
    • Right Leg Step Ups X15 IC
    • Decline Merkins X15 IC
    • Left Leg Step Ups X 15 IC
    • Merkins X15 OYO

    Next mosey to right outside shelter for

    Mary

    • Flutter Kicks x 15 IC
    • Penguins X 20 IC
    • Tin Snips X 15 IC
    • Nolan Ryans X5 each side OYO

    Mosey to Flag for Count-Off, Name-o-rama, Intentions and Prayer.  PAX, don’t forget about NOTC 2-miler this Wednesday.  Should be some good F2 and recruiting opportunities.

    So, for those counting, that’s 320 merkins to get your ISI Challenge day started.  Keep ‘em coming and Go Team Gabrielle!

    Thanks for letting me lead.

  • Core Crunch

    My first Q in a while was core-focused.  I rolled in hot and was the last one to join the PAX.  We kicked things off with some warm-ups in place:

    -20 x SSH

    -20 x plank jacks

    -20 x mountain climbers

    Then we moseyed over to fairway near the pull up bars.  The sprinklers were on, but it didn’t seem like they’d hit us where we circled up…but then they did.  Whoops.  We did a J-Lo Ring of Fire, with exercises up to 5 while the rest of the PAX planked.

    We then Indian Ran to the benches at the front of the park.  We did a Dora 1-2-3 with 100 LBCs, 200 Nolan Ryans and 300 LBTs.  Time was running out though, so we modified our last exercised and headed on.

    We ran 1 x running man jog, 2 x running man sprint to a green spot near the row bars next.  We circled up and did some more core exercises:

    -20 x Hello Dollys

    -20 x Rosalitas

    -20 x Dying Cockroach

    -20 x J-Lo

    Then back to the flag to count/name off.  Good to get back in the swing of things, Q-wise.

  • Wolfpack Mtn intro to the Deck of Death

    A little slow with the bb but here it is nevertheless…

    Inspired by the new for sale deck of death – and realizing that as far as I know – the Uptown crew has never lived a Deck of Death.  So I brought a deck and we did the deed on Wolfpack Mtn.

    We ran to the lower area of WPM – here we did SSH x 2o, Imperial Walker Squats x 2o, Mtn Climbers x 20 and Dying Roaches x 20.

    From there we ran to the top.

    At the TOP we started our deck of Death!  – Spades were burpees, Hearts were plank jacks, Diamonds were merks, and Clubs were Peter Parkers

    Each ACE was a lap down the stairs then up the other stairs.

    I removed the twos.  So we did 151 of each exercise.  We didn’t complete the 9 and 10 of spades so we were 19 burpees short but all other suits were completed.

    We did 3 aces but on the 4th ACE ran back to the flag.

    We had a solid PAX of 24.  I unfortunately didn’t document the PAX but I will add some names of guys I was 100% sure were there.  I will add some names if you notice your name is missing – send me a text or email F3 NOLA.

     

  • sometimes you eat the bear and sometimes the bear eats you

    The PAX gathered at the AO ….

    Standard disclaimer and mosey around the track with a left turn across Magazine St, past the Audubon Zoo sign and into the green parking lot.

    Warm up COP

    5 burpees OYO , SSH x20 IC, Peter Parkers x20 IC, Sealjacks x16 IC (sealjacks are boring), Mountain Climbers x20 IC, 5 burpees OYO.

    Mosey across the parking lot and through the gates to the Southeast Louisiana Flood Control System (aka the levee). Line up on the path for 7’s. Catalina wine mixers at the bottom and 2 leg lunges at top. OYO.

    PAX moseyed to the molehill at the end of the fly soccer fields. Pair up. Partner 1 bear crawls over the mountain, down the other side, does 30 LBCs, then moseyed back around the mountain.  Partner 2 holds a low plank until 1 gets back.  Flapjack twice.

    Mosey to the fly playground, divide into rough groups of five to rotate through pullups, incline merks, decline merks, dips, and plankjacks.  Pullup group had the count of 10.

    Fast mosey to the labyrinth for quick Mary. Russian Twist x10 IC, Hello Dolly x10 IC, LBCs x10 IC.

    Times up.

    Mosey to the flag and one minute over.  Yankee is likely drafting the email of admonishment as YHC types.

    Count off and Name-O-Rama.  With such a large group today we missed an FNG, who stealthily invented his own name.  That would not stand, however, and our friendly canadian  was named “Bieber.”

    Announcements, intentions and close.

    Thanks to all for putting up with YHC’s fumbled organization on the exercises. The Pax ate the Bear, but the Bear ate YHC.

     

  • Here’s Johnny!

    YHS is back! Excited to be free of the mesh restrictions I was ready to join the Pax and get back on it. When the Q decided to Fartsack it, an FNG at the flag, YHS was ready roll, we needed a TYHAC!

    Warm up of SSH X 21, Peter Parker x 21, Mountain Climber x21, and Forward and Reverse Arm Circles

    Mosey to row bars:

    Pax broke into 4 groups doing lunges, low slow squates, monkey humpers, with Rows as count of 15.

    Mosey to a nice glade were we did Jack Webbs 1:2 reaching 11 Mericans

    Two column Indian Run to the benches
    RLS x21, Dips x 21, LLS x21, Dips x21, RLPU x 21, LLPU x11

    Back to the track where we lunged for 2 running men, sprinted for 2, lunged one more and sprint to Circle of Mary T-Box where an unglorious combination of Holly Dolly x10, Pickle Pounders x10, Box Cutters x10 and LBCs x10

    Best effort mosey to the Pull Up bars for a max effort on the bars then on to the circle to arrive at precisely 6:15

    We had an FNG who had been EH’d by NipTuck who was supposed to Q but has now taken the title as Queen of the FartSack! I couldn’t find the right lexicon for this but Peppa pointed out this was Blue Falcon moment for sure!

    Until he introduced himself, TYHAC was to be his name but the FNG announced his birth name as Raoul. This brought back a rush of vivid memories of the 1982 movie Eating Raoul, where a couple kills swingers to get a downpayment on their house. So Raoul is now known as Swinger amongst us.

  • VQ – Wolfpack Dora – wait…. we have time for one last Indian Run on the WPM

    I was finally confident enough to pop my cherry and lead the PAX for a morning beat down.  I gave a standard disclaimer that “not only am I not a professional trainer, but this is my VQ.”  We then moseyed to Audubon Place and turned back to the front of the Gibson Hall where we did some warmups:

    20 x IC SSHs

    10 x IC windmills

    20 x IC mountain climbers

     

    We then moseyed to the Loyola horseshoe.  Here we did BLIMPS OYO in the following order:

    1.) Started on one side on the curb and performed 10 x curb jumps (very mini, tiny box jumps)

    2.) Then ran to the other side – 5 x burpees

    3.) Ran back to the original side and – 10 x curb jumps

    4.) Then ran back to the other side – 10 x lunges on each leg

    5.) Ran back to the original side and – 10 x curb jumps (you get it??? do you see a pattern? Yes, we did 10 curb jumps in between each exercise in increment of 5)

    6.) 15 x imperial walkers on each leg

    7.) 20 x merkins

    8.) 25 x plank jacks

    9.) we finished with 30 x squats

    So in total, we completed 60 x curb jumps. Chiquita gave us a 10 second countdown.

     

    We then moseyed to the base of the WPM. We ran backyards half way on the first incline then turned around and ran the rest of the way forward to the top of first level where we performed 3 burpees. Took the stairs back down to the first floor and met at the parking lot.  This was where we were about to start a modified Wolfpack Dora 2-3-3.  Each picked a partner while one partner was doing the run just demonstrated, the other partner was rocking the following exercises: in total we finished 200 x scissor kicks, 300 x shoulder taps, 300 x LBCs in this order.  Douille gave us a 20 second countdown upon completion.

     

    After the Wolfpack Dora, we still have time for Indian Run to the top of the mountain. I heard mumbling (I think mostly from Tito) trying to influence my Q.  Tinkles, a season F3 pro, gave me words of encouragement – “don’t let them rattle you.”  I thought Tinkles was just warming up and was ready to hit up all 3 garages.  Meanwhile, Yankee started to run on his own, and I had to yell just to get him to stop and wait at the bottom of the mountain.  Maybe Yankee was just so anxious with his CSAUP  Tchoupitoulas Barathon that evening.  With all the drama, nevertheless, we managed to finish the Indian Run.  Tito gave me a stare at the top of WPM and exhaustedly said “I hate you” after I asked him for a 20 second countdown.  But I know that meant he loves me.  I saw a little smirk from Sandbar when he realized Tito was breathing heavily and gasping for air.  Thank goodness Medulla Oblongata came through and gave us a 20 second countdown instead.  We moseyed back to the flag (6:15) where we did our usual: count-o-rama, name-o-rama, announcements, and intentions.  Chiquita will miss couple months due to his hernia surgery scheduled on Monday.  We will continue to pray for a smooth surgery and quick recovery so that he can come back and join the PAX.  This group of F3 members is what gets me up in the morning for the beat down.  So we can’t wait until Chiquita comes back.  It’s an honor for me to lead the PAX.

    Also, big shout out to many HNJ boys who came out for my VQ.

    SYITG

    King Kong

     

     

  • …Featuring some Classic Hits from the World!

    So, on a warm, muggy Wednesday morning, YHC greeted 20 PAX for a classic beatdown.    With a heavy assist from Tool and Rudy, YHC decided to go through some of the classic hits from the World.  After the standard disclaimer, off we go!

    Mosey to Kick-Ball field for warm up

    • Windmills X 15
    • Hillbillies X 20
    • Imperial Walkers X20
    • Peter Parker X20

    Next a quick mosey to Soccer Field for Thang 1

    Partner Plank Slaps – partner up in plank position facing each other for

    • 50 Partner Plank Slaps 5 Burpees
    • 40 Partner Plank Slaps 4 Burpees
    • 30 Partner Plank Slaps 3 Burpees
    • 20 Partner Plank Slaps 2 Burpees
    • 10 Partner Plank Slaps 1 Burpee

    Mosey to fly, no wait the levee! (sorry seaman) for thang 2

    Everest

    • Lunge on one leg then squat
    • Lunge other leg then squat

    At the top 10 Burpees, at the bottom 10 Burpees (Thanks El Wire!)

    Mosey to first work out station on river side of park for thang 3

    Route 66 starting at running man by workout station

    • First Running Man Merkin 1x
    • Second Running Man Merkins 2x
    • up to Merkins 11X

    Mosey to Shelter for thang 4

    • RL Step Up X 16
    • Dips X 15
    • LL Step Up X 16
    • Dips X 15
    • Bulgarian Split Squats RL Up X 15
    • Derkins X 15
    • Bulgarian Split Squats LL Up X 15

    Great job counting PAX!  Funny how sharing workout space with four fellow boot campers of the fairer sex gets everybody participating.  Hope we didn’t scare them off!  I see some FiA recruiting in the future.

    Mosey to open area for “The SUCK” for thang 5

    • SSH X6
    • Jump Squats X6
    • Merkins X6

    Complete as many rounds in 3 minutes calling out each round when completed

    Stay in circle for 10 Nolan Ryans each side OYO

    Mosey to Flag for count-off, name-o-rama, announcements, intentions and prayer

    Thanks to PAX for letting me lead.

  • One more time up the Mountain

    After lots of smiling faces and mumble chatter along the avenue, YHC decided to quickly change the tone for the day. Brief disclaimer (if it hurts, keep doing it) then moseyed across the street.

    What’s more fun than starting your day with bear crawls?

    Bear crawled to 1st tree then crab walk back

    42 SSH then 10 Burpees

    Moseyed towards the mountain for stop at the parking garage fence: 20 calf raises

    Up the mountain: Indian Run two lines

    Top of Mountain: 10 Burpees

    Lined up facing the down ramp: 10 Merkins, 10 RTs, run down the ramp, 10 burpees, run backwards up the ramp – repeat 3 times, last time bear crawl up instead of backwards run

    After watching Brown Bag perform advanced yoga moves, moseyed down the stairs to the benches.

    Dips x20, RLSU x20, Dips x10, LLSU x20, Dips x12 & Decline Parker Peter x20

     

    With about 12 minutes, most of the PAX were ready to pack it for some mary and plankwork next to the nonchalant Jesus statue (looks like he doesn’t care there’s a better university next door).

    Not so fast…we’re back up the mountain for another indian run. Quick mary of RTs & the Real Freddie Mercury (can’t stop me now) then back to the flag.

    Count-0-rama, soft tees & prayer.

    Strong 25 today…thanks for being in that number.