F3 New Orleans

Tag: G Spot

  • Dirty McDeuce at the Birdcage

    Nice turnout at the Birdcage where the Pax was treated to a variation on the Dirty McDeuce.  But first, a disclaimer, quick mosey down oak alley, and warump COP:  SSHx25, IW x26, Burpee x10 (OYO).  Then a slow jog back down oak alley, down the jogging track to the row bars, and back to the lamppost nearest to the bandstand (approx. 500-600 m).  That would be our lap for the Dirty McDeuce, which went something like this:

    • Lamppost 1:  Merkins x10, Monkey humpers x20, Mountain climbers x20, bearcrawl to lamppost two, hard run
    • Lamppost 2: Diamond merks x10, squat jumps x30 (2-count cadence), plank jacks x20, backward bearcrawl to lamppost three, hard run
    • Lamppost 3: Wide merks x10, lunges x20, Peter Parkers x20, bearcrawl to lamppost 4, hard run
    • Lamppost 4: Merks x10, burpees x1 (OYO), Parker Peters x20, backward bearcrawl to track, hard run

    We then used the balance of our time for some Mary:

    • LBC x25
    • V-Up x15
    • Russian Twist x20
    • Dying cockroach x20
    • Hello Dolly x20
    • J-Lo x20

    Finally, wrap up with the count, name-o-rama, and prayer.

    -Mulligan

  • That’s Right, No Upper Body…

    Cobains for the delayed backblast…

    At 05:30, YHC gave the disclaimer and we moseyed around the golf club parking lot and over to the grass by the bandstand for the warm up COP: plank jacks, imperial walkers,  mtn. climbers, hill billies x 25 IC.

    Mosey to the shelter and grab a partner. Partner A runs a lap through the lights and back around through the parking lot(approx. qtr mile)while Partner B does the designated exercise AMRAP, then flip flop.  They were: monkey humpers, russian twists, left leg step ups, dolly, right leg step ups, elbow plank, lunge, flutter kick, low slow squat, lbc. Plank and wait for the six. Just enough time to quick mosey to the flag.

    COT w shoutout by YHC.

    T Claps to the pax for covering a little more than 2.5 miles on the run.

    Good Times!

    Roots

  • YSR– technologically challenged?

    BIG 25 person PAX for a YSR Q

    Warm up:  partner one does defensive slides while the other does jumping jacks.  Flapjack.

    Repeat with Parker Peters and Imperial Walker Squats

    Mosey to the Mountain.

    Run up and alternate between 5 burpees and abs of choice x 20.

    BLIMP and wait at TOP.

    Run down the stairs.

    At benches Left leg power up, incline merks, right leg power up, decline merks x 20

    Back to mountain and Indian Run up

    At TOP – Circle of Mary (not sure which exercises were done for Mary)

    Mosey back to the FLAG –FINISH BLIMP and Wait.

    Welcome back KOTTER to Pony Boy!

  • Come on Down to the Silver Slipper with Paw Patrol

    After coughing up a lung all night I figured resting my cold as I did Monday wasn’t going to cut it anymore.  Having the q was the motivation I needed to get myself out in the gloom and hope that a good sweat may cure me. For extra motivation I closed on a slow play EH Yankee had started years ago and didn’t want to let the new pax down.  Turns out my guy plus an old friend from college were the FNGs today which certainly made it fun.

    Complete with a cough and mumbling double disclaimer we were off to grass lot in front of the zoo for some warm ups.  My weakness gave a good opportunity to develop another’s strength so I invited up some guest Q’s from some of the newer pax during the warm up.

    • SSH IC X 30
    • IW IC X 30 courtesy of Kong
    • Mountian Climber IC X 30 courtesy of Willie
    • Plank Walk IC X 15 courtesy of Koopa

    Mosey to the next field over for some four corner BLIMPS finishing in the center with a shimy over the soccer cross bar vs crab walk option thrown in for fun.

    A train was blocking access to the fly so 11’s on the levee were scratched in favor of Dora 1-2-3 at the Audubon statue.

    • 100 Derkins
    • 200 Dips
    • 300 LBCs

    Mosey to the golf course for some uptown sticker-free grass for some Mary:

    • Russian Twist IC X 20
    • Hello Dolly IC X 20 courtesy of Peppa
    • Flutter Kicks IC X 25ish courtesy of Swamp Cock

    Mosey back to the flag.  Another large count off and Name o Rama.  Welcome to club FNGs Silver Slipper and Paw Patrol.  I must say two quality F3 names!  Ball of Man with thanks for our blessings and prayers to help us to be the best Men possible.

  • Glorious Monday in April Beatdown

    Great group of 20 PAX showed up in the gloom this morning. By the look of the group, I knew they could handle some running. We bolted for a quick warmup and circle time before doing 11s between light posts on the Audubon Park track. The 11s included burpees and squat jumps. After that piece, FNG (Suzanne Sommers) told Yankee, “Wow, that was a great workout!”. Yankee told him that was just our warmup.

    We proceeded to the fountain via Indian Run. On the benches, we did right/left leg step ups, dips and incline ‘mercans. After those we did some defensive slides over to the golf course green. By that point, we’d eaten up most of our time, so did a quick round of LBCs and leg lifts. We proceeded to Indian Run back to the flag, clocking our finish at 6:17.

  • I Hate Trains

    I left 15 minutes early for F3 at the Birdcage this morning, so I could check out the route for the workout. I was only a few minutes from my destination when suddenly – There was a big train in the road Jock! I hate trains Jock! I hate em! Instead of arriving early to check out our route and get my head ready to Q, I rushed in one minute late to see Yankee running the Pax to the WWI memorial and Jingle Vader getting out of his car. I sprinted down the path to the memorial, flying past Vader, who used the dark side to run in the wrong direction, and I arrived just in time to start the warmup.

    SSH – 25

    Hillbillies – 20

    Peter Parkers – 25

    Windmills – 20

    Shoulder taps – 25

    We moseyed back down the path and across Magazine St to East Dr (ensuring that Vader would never find us) and down to the Labyrinth for some park bench work.

    Right leg lifts – 20

    Dips – 20

    Left leg lifts – 20

    We moseyed from the Labyrinth to the Tree of Life where I informed everyone that our workout today was planned at a wedding I officiated under the tree on April 6th.

    Dora needed to make her way to the Tree of Life, and the map told her that she needed to do 100 merkins, 200 jump lunges, and 300 Russian twits to make it to the Tree of Life. We partnered up to complete our journey. One partner ran down the field to the oak at the opposite end while the other knocked out the exercises.

    Arriving at the Tree of Life, I discovered that the tree looked lonely, so we gave it a big hug.  We circled up for a little Global Warming. Everyone started in Al Gore and we did 5 burpees each in a wave. Once that was finished we started over and did 10 burpees this time in honor of absent Q, Hawgcycle.

    We moseyed back toward the flag but stopped just before we got to magazine for a little Mary.

    Flutterkicks – 15

    Penguins – 15

    Big Boy Situps – 15

    Dying Cockroach – 15

    LBCs – 15

    We moseyed back to the flag for the names and the count. I hate that I was a minute late, but the Yankee and the Rev Sox worked together to get us all in the full 45 minute beat down. Thanks for the opportunity to Q. – Rev Sox

  • Crips Don’t Drive Volvos

    I have to admit that I anticipated a light and groggy pax this morning following a beautiful Easter weekend here in NOLA.  I know I afforded myself an extra beer or two between the Crescent City Classic and family festivities over the weekend.  Yankee perhaps anticipated the same when he texted last night to make sure I had the Q on my radar.  Too tired to orchestrate a plan last night I figured I’d hash one out on the fly this morning.  All was going perfectly while I walked towards the park this morning thinking about the best beatdown possible.  All of sudden I see a car creeping down Magazine without its lights on.  My heart rate ticked up a bit thinking that maybe this was it.  Then as it came closer I noticed it was white Volvo SUV and I remembered that old adage that Crips (or Bloods for that matter) don’t ride in Volvos.  That’s just when G-spot came in to focus and I knew that I wasn’t the only one that was groggy!  I went back to my resting heart rate.  But not for long as I walked up to the virtual flag and saw we had a guest pax in our midst- no other then F3 co-founder OBT.  Thanks Yankee for the heads up!  At least it will be an authentic beatdown.

    The Thang:

    Disclaimer and we’re off a traditional Skinny lap.

    Mosey counter clockwise around the track to a grassy spot for a warm up:

    • SSH IC x 30
    • Smurf Jacks IC x 20
    • Plank Jacks IC x 30

    Mosey to the row bars for 4 groups of 4:

    • Rows
    • Mountain Climbers
    • Jump Squats
    • Burpees for the count x 15

    Two columns for Indian Run all the way to the benches at the St. Charles entrance fountain:

    • Dips IC x 20
    • R Leg Power Ups x 20
    • L Leg Power Ups x 20
    • Derkins => Shoulder Taps => Derkins IC x 10,10,10

    Back to the track for some running intervals:

    • Mosey
    • R karaoke
    • L karaoke
    • Backwards run
    • Mosey
    • POW run until halt

    Green space by the green for some Mary:

    • 10 Burpees OYO (just to mix it up)
    • Dying Cockroach IC x 20
    • LBT IC x 20
    • Hello Dolly IC x 20
    • Invitation to Douille to pick the next classic ab exercise, Pickle Pounders (go figure!) IC X 10

    Two column Indian Run to the pull up bars.

    • 4 groups of 4: each guy doing 10 pull ups while the others Al Gore.  When all four are done mosey together back to the flag.

    Count off to 16 and namorama.  Announcements: Blue Ridge Relay, thanks to OBT for telling his experience with this team building opportunity!  Intentions:  for a Holy Name dad undergoing cancer treatment MD Anderson and for all the dad’s of new babies including Landing Strip.  Thanks for the opportunity to lead!

    Post Script:  So authentic was the beatdown OBT congratulated me on a good VQ!  Here’s hoping perhaps he was little groggy too!

  • 86 Don’t Count

    Balmy spring morning at Audubon park, birds were singing and squirrels were chirping….

    Start off with the disclaimer of me not being any kind of professional and that I don’t count.  Then a mosey to the right on the track to the first running man, painted on the track, then we preformed the following:

    1-5 running men 5, 4, 3, 2, 1 burpees

    6-10 running men 5, 4, 3, 2, 1 low slow jumping squats

    11-15 running men 50, 40, 30, 20, 10 lbcs

    16-20 running men jack webs 10, 8, 6, 4, 2

    21-25 running men Nolan Ryans 5, 4, 3, 2, 1 (each side)

    Then mosey to the benches dividing into 4 groups of 5:

    Group 1 20 count derkins (the count)

    Group 2 alternating step ups

    Group 3 dips

    Group 4 decline shoulder taps

    Prisoner run to the water fountain then performed:

    Global warming holding a squat position as the circle does 5 burpees

    Indian run to the pull up bars and divided into 4 groups of 5:

    Group 1 10 pull ups (the count)

    Group 2 jumping lunges

    Group 3 crossfit merkins

    Group 4 lbts

    Fast mosey to the flag and 5 additional burpees for RY, who requested them.

    Count off, name-o-rama and prayer.

     

    Thank you for letting me Q and putting up with my inability to count,

     

    86

     

     

  • Slow & Steady Up The Mountain

    “It is not the mountain we conquer but ourselves.” – Sir Edmund Percival Hillary

    12 men were ready to go at 5:30. After a brief stop on the lush Loyola grass, 10 MCs & 10 MCMs, we headed to the base of the mountain:

    Two Line Indian Run to the 3rd level – nice of El Wire, YSR & Yank to join us – followed by 10 MCM (3rd floor)

    SSH Jumps up the mountain followed by 10 Burpees

    Lunge Indian Run then 10 MCMs (4th floor)

    Plank Broad Jumps then 10 Burpees

    Slalom Al Gores then 10 MCMs (5th Floor)

    Indian Run Bear Crawls while LBCing then 10 Burpees

    Slalom Al Gores then 10 MCMs (6th Floor)

    Indian Run Backwards Crab Walks

    Lastly after a quick peek at the skyline we finished with 10 Burpees (top floor)

    2 minutes to spare, down the stairs and back to the flag

    Count-off, name-o-rama & some brief thanks

    Good times…

     

  • Madness in the Gloom

    It was a true cinderella story! The dream of young men and old men aspiring to greatness coming true! To rise before the sun. To journey out into the damp gloom, a dampness that foreshadows summers brutal heat that hammers us with the heat of Hephaestus’ forges! Yes it was that kind of morning!

    Seizing the moment that I dreamt of, yhs launched the pax into the gloom;

    First Preal
    Imperial Walker x21
    SSH (obligatory) x21
    Mountain Climber x21
    Hilly Billy x21

    Back to the track and to the Row Bars
    Count was 20 Rows
    Group of Lunges
    Group of Hello Dollies
    Group of Parker Peters
    Rinse and Repeat!

    Back to the track for Catch Me If You Can / Indian Run. Dividing the Pax into 2 columns last man did 10 Mericans to sprint up back to the pax, tagging last man to drop, while continuing on to the front.

    At the benches for some classic Tinkles
    Declined Mericans x10 immediately followed by 10 shoulder taps.
    RL & LL step ups x22 each
    Dips x15
    RLPU & LLPU x 21 each.

    Back to the track and the Mary Hole for
    LBCs x20
    Rosalita x20
    Jay Los’ x20
    Leg Lefts x 20
    LBT x 20
    Box Cutters x20

    Back enmasse to the pull bars
    Count was Carolina Dry Docks x15
    Pull Ups
    Something ab related
    And since no one could think of something better we had to do Burpees!

    On to the circle.