F3 New Orleans

Tag: Hedgehog

  • 7 of Diamonds

    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:

    • Mosey to field in front of Zoo
    • Side Straddle Hop x 30
    • Peter Parker x 25
    • Low Slows x 15

    The Thang:

    7 of Diamonds

    • Set up consists of 4 stations. Completing each of the 4 stations makes up 1 round. The same workout is done for the same number of reps at each of the four stations. Quick mosey between stations.
      • Round 1: Burpees x 7 (at each of the 4 stations)
      • Round 2: WWII Sit Ups x 14
      • Round 3: Merkins x 21
      • Round 4: Squats x 28
      • Round 5: Flutter Kicks x 21 (2 is 1)
      • Round 6: Lunges x 14 (2 is 1)
      • Round 7: Burpees

    Mary

    • Dying Cockroach x 20
    • Pengquins x 20
    • Real Freddie Mercury x 20
    • Nola Ryan x 10 (each side)

    Bear Crawl

    • 1/2 length of field in front of Zoo (forward)
    • 1/4 length of field (backward)
    • 1/4 length of field (forward)

    Mosey back to flag, counting of numbers, sharing of names, naming of FNG, giving of announcements, balling of men.

  • My cadence is pure

    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.

  • Bacon Rarajapari with a slice of ultimate burpee bacon

    It’s my birthday week so indulge me and let me do what I want with this beatdown. 70 degrees cool and beautiful outside. Showed up with my bucket of baseballs, and a frisbee. The pre-beatdown chatter focused on the Bourbon Rodeo on Monday night – total FOMO from me. I had a great B-Day with the fam but totally jealous of the food and booze beatdown hosted by Sandbar, Squeal, and 86.

    Started off with grabbing some baseballs out of the bucket. We ran to the parking lot in front of the zoo. SSH x 20. Imp Walkers x 20 and Morning Glories x 10. Drop your ball and run to Audubon Statue.

    At Audubon we did around the clock merks x 15 at 3,6,9,and 12 – That means inclined merks, right arm raised merks, decline merks, left arm raised merks.

    Drop the ball and run to the FLY beach playing Rarajapari with partner – only rule is that you can’t kick the ball twice.

    At the FLY beach we did Monkey Humpers x 20 and Mtn Climbers x 20

    Drop your ball and run the big hill with your partner and your ball – finish by kicking your ball over the hill.

    At the FIELD we played Ultimate Frisbee. We divided teams based on F3 shirts. 2 burpees for a change of possession. 7 burpees for a score. Final score was 7-3. So my team did 49 burpees and the bad guys in F3 shirts who enjoy ruining birthdays did a mere 21 burpees. Not including turn overs.

    Some observations–Angie’s List is the Honey Badger of ultimate – knocking frisbees out of peoples hands with reckless abandon, Bones used to play professional ultimate – he even knew the correct terms for different plays,etc. If you ever need a ringer call Bones. Nip Tuck has a ridiculous wingspan – he was pulling out some crazy plastic man long arm catches. Peaches can sail a frisbee – his first kick off was two football fields away–guess I made the field too small for him, G-Spot has Drew Brees like accuracy with the frisbee – he landed 2 kickoffs on the goal line, Quarterpipe also may have played ultimate in Division 1 – punk, King Kong got attacked by the wet grass monster – I hope your knee and your groin are OK, he is not afraid to dive and finally Wipeout is a post up beast. Just throw it up in the air and he will come down with it. Nice TD. Sorry to the guys who didn’t get a mention.

    Rarajapari back to Audubon Statue. At the Statue LBCs while you wait. Also had a minute for Low Country Crab x 20. It wouldn’t have been my beatdown without them.

    Finally back to the FLAG with some Rarajapari. Careful crossing Magazine. Got back 30 sec early so we did MISSION IMPOSSIBLE to finish.

    Thanks for allowing me the chance to lead. Always a pleasure. In the prayer I asked everyone to BE THE BACON. Be the thing that people look forward to in everything that you do.

  • Respect is Hell and then the Clock Stops

    #TClaps to Hokey Pokey, Green Screen and Marlin: with PAX who’ve been at this mortal coil for longer than YHC, whose 57th BDay was yesterday.  Since his M has strongly urged YHC not to post in the gloom on the same day he does his slow weight training and since YHC has long ago figured out #MakingMHappyKeepsYHCHappy, YHC didn’t post on his BDay, so today was his BDay Q.  After his usual, crappy disclaimer, the PAX was off for a loop around the golfing parking lot to the Newman bandstand for

    COP1:

    • SSHs 57xIC (lots of mumblechatter: what’s they expect?)
    • Low Slow Squats 20xIC
    • Hill Billies 20xIC
    • Arm Circles 20xIC (one set forward, the other backwards

    Line up between the trees for an animal exposition: bear crawl to the first light, then 5 burpees, duck walk to the second, then 5 more burpees, inch worm to the third for another 5 burpees, gorilla hop to the fourth for 5 more burpees and crab walk to the fifth and last with yet another 5 burpees.

    Mosey to the soccer field, where with a little hiccup from Angie’s List the PAX was successfully able to split themselves into five groups.  Group One, Jump squats AMRAP; Group Two, merkins AMRAP; Group Three, Observations (like LBCs but holding the crunch for a three count, #TClaps for the Northshore PAX for introducing this to the Southshore) AMRAP; Group Four, pulses AMRAP; and Group Five, ten pullups on the soccer goal, five on each side.  Rinse and repeat.

    Mosey to the Audubon statue for an attempt at Dora.  While half the PAX was moseying around in front of the statue around the grass being waters, the other half was doing Dora’s work; flap-jack, etc..  Round One: 100 burpees; Round Two: 200 shoulder taps; Round Three was supposed to be 300 jump squats.  But YHC wasn’t too good at keeping track of time.  Even though Reluctant Yankee wasn’t around to #BustMyAss, YHC decided to cut Dora short so that the PAX could timely arrive at precisely 6:15 with not a second to spare.

    Thanks for letting this old guy lead.  It’ll be four years for him later this month, and he’s in better shape than he’s ever been in his life.  JV

  • Dog Poop on the Levee

    20 strong PAX showed up on a damp, muggy Monday morning. Two showed up late. One eventually found the group by the levee while the other PAX ended up working out on his own. Audubon Park is one AO that you have a 10 percent chance of finding the group once the clock strikes past 5:30 a.m. Needless to say, at 5:30 a.m., YHC gave his standard disclaimer and off we went!!!

    Moseyed on Magazine Street towards those overpriced condos on Walnut by the levee. YHC found a well lit field and decided to do the warm ups there so the PAX can wake up all those affluent condo owners.

    Warm-ups in cadence

    Toe Touches x 10

    Windmills x 10

    SSHs x 20

    Self Love x 10

    Hill Billies x 20

    The Levee with Dog Poop

    Walked over to the levee. We did the following sets.

    Set 1

    Started at the base of the levee. After each exercise, each PAX ran up the levee and back down to the base. By the end of the first exercise, YHC saw Jingle Vader running towards us. He first ran all the way to the only Hill in New Orleans at the Fly to look for the PAX. Somehow, he ran along the levee from the Fly to where the PAX were. T-claps on finding the group in the middle of darkness. JV is the 10 percent YHC was referring earlier.

    • 10 Burpees OYO
    • 20 Lunges IC
    • 20 Imperial Walkers IC
    • 20 Merkins IC (slow version)
    • 20 Plankjacks IC
    • 20 Slow low Squats IC

    Few PAX recognized YHC was leading a modified BLIMPS workout in the middle of it.

    Set 2

    Started at the base of the levee. After each exercise, each PAX ran BACKWARDS up the levee and back down to the base.

    • 10 Burpees OYO
    • 20 Mountain Climbers IC
    • 20 Peter Parkers IC
    • 20 Parker Peters IC
    • 20 Shoulder Taps IC

    Set 3

    Started at the base of the levee. After each exercise, each PAX bear crawled up the levee and ran back down to the base. However, during the first round of bear crawl, a lot of mumblechatter about dog feces. YHC didn’t feel any while bear crawling but definitely caught a whiff of massive dog poop from Catahoulas, Great Dane, Mastiff, Saint Bernard, Ridgeback, and Chihuahua. YHC quickly called for modification from bear crawling to running up the levee for the remaining rounds of exercises. Many PAX showed signs of gratitude toward the Q for making the change.

    • 10 Burpees OYO
    • 20 Genuflex IC
    • 20 Jump Lunges OYO
    • 20 Jump Squats OYO

    Moseyed to the front of Audubon Zoo and did the following:

    • Curb Jumps x 20 IC
    • Slow Derkins x 20 IC
    • 6-inches Boxcutter x 15 IC
    • Little Holding Crunches x 20 IC
    • Dying Cockroach x 20 IC

    COT

    Moseyed back to the flag at 6:16 a.m with COT. Upon arriving at the flag, YHC realized Iron Horse from Tallahassee was there. He was late. He falls in the 90 percent category where it’s almost impossible to find the PAX after 5:30 a.m. However, he looked like he gave himself a great beatdown. We are happy to have Iron Horse back for the week. Thank You all again for the opportunity to lead. Always a pleasure to workout with my F3 brothers. SYITG.

    King Kong

  • Im a Virgin and this is my first time. April Fools, Fools.

    YCH was recovering from a loooong Hogs for the Cause weekend, sound asleep, when at 11 PM Yankee texted letting me know I had the Q in the morning. Somehow wires had been crossed and I had been under the assumption for weeks that my VQ was to be this Friday. Nope. I rose early Monday Morning and devised a plan recalling the dream I had that woke me at 2 AM and kept me up for an hour. In said dream YHC had lead the PAX through a beatdown but stepped into the latrine for a sec. Inside he was distracted by his Instagram feed and when he was done scrolling the time was 6:54 AM and the entire PAX had vanished with no COT. That shook me a little. Needless to say I was taking my VQ seriously.

    20 PAX assembled in the unusually late season cool gloom to greet me and after a brief disclamier we mosey’d to the grass near Exposition and Magazine.

    THE WARM UP

    • SSHx20
    • ACX10
    • RACX9 (Just to mess with Seaman)
    • WMx20
    • on you face for-
    • MCx20
    • Stay down. That means you Jingle Vader.
    • PPx20
    • PPx20
    • Merkinsx20

    Next we mosey’d to the rowbars and split into 4 groups.

    • Group 1 10 burpees
    • Group 2 Plank Jacks
    • Group 3 Squats
    • Group 4 Rowbar Pull Ups

    YHC then asked the PAX whether we should form 2 lines or one for a quick Indian Run to the fountain. 2 was the consensus so we took off in 1 very long Indian Run. Not april fools.

    AROD

    • YCH devised a clever idea for the next activity during the Indian Run. DORA spelled backward is AROD. DORA has only existed on the South end of the park until now. Flipped the spelling and the location. Clever, no? Muy. Anyway The Thang was to pair up and complete 3 exercises while your partner ran a loop around the side of the fountain area. I called some audibles. The first was to scratch 100 burpees. There is always Friday.
    • 100 Merkins
    • 200 Plank Jacks
    • 300 Dips (quickly modified to 100 after attempting post-merkin dips.

    After that we got in 2 lines and headed back South for a long half-assed Indian Run. Pulled over by the Prytania entrace to hit the grass and do some PAX choice Mary. I am sure I am remembering this wrong but here goes.

    • Reluctant Yankee- Low Country Crab (of course) (PAX eye roll)
    • Jingle Vader- Dying Cockroach.
    • Brown Bag- WW2 Situps
    • Nip Tuck- Might have been American Hammer?
    • Someone- LBC’s?
    • Bartman maybe Boxcutters?

    Finish up with Mary and wonder aloud about the time. Someone makes a cute remark so 10 burpees on your own. Another cute remark bring the total to 15. Not April Fooling today. Yankee did not do 15. Not April Fooling again.

    Mosey back to the flag with a sprint to finish out the last 200 yards. YHC pushed it a little early and flamed out before the finish. Might have been the self administered burpees. Might have been the 34 pounds of pork consumed over the weekend. Might have been the keg of beer. Probaly a little of all 3.

    Couple of minutes left so I have Brown Bag lead us in some Yoga during which he tells us all about how much better the view is when his personal Yoga instructer “Logan” is with him. Another collective PAX eyeroll.

    Countoff and Name-o-rama, not nicknames for God sake Tchip “Tchinkles” Roth. We welcomed Khakis who posted from some far away land. Feel free to tell me from where.

    Announcements-

    I tell everyone again this is my VQ. Apparently no one heard the first time. Everyone is surprised. Mostly due to the skill with which my Beat Down was dispensed but also due to the fact I have attend pretty religiously for 14 months and have slipped through the Q cracks.

    -Long, shadeless run at the Belle Chasse Navy Base “Need For Speed” 5k. Takes place 4/13. Static displays of aircraft and me in a heap at the end of the 10,000′ runway. Kenny Loggins “Danger Zone” will be blasted on repeat. Naval aviatiors will be wearing Ray-Bans, bluejeans and not much else playing sand volleyball. Peppa plans to buzz the tower and on and on.

    -Brown Bag sells beer and has new beer he is selling.

    -Speaking of beer, Urban South is having a YUGE 3 year anniversary 4/6. Lots of beer, crawfish and family friendly fun.

    -There may have been other which I have forgotten.

    Intentions are called, especially keeping Hawgcycle in our thoughts. Prayers are offered up thanking Sky Q for the ability to better ourselves and for the gift of our F3 Brotherhood.

    Thank yall for keeping me accountable and the opportunity to lead.

  • Two Minutes of Hate!

    On a beautiful, crisp Friday Morning, 20+ PAX gathered for a Wolfpack Mountain beatdown.  So with a quick disclaimer off we….wait Amnesia reminded that we do have two AO’s Uptown.  So with a loud rally cry, two strong PAX (Amnesia and Bad Moon) embarked on a moonlight ganter through the nether regions of Uptown also known as Angry Wave or maybe we should rename Angry Ripple???  I digress.  Let’s Mosey!

    To Touchdown Jesus for Warm-Up:

    • Hillbillies IC X20
    • Wide-Leg Mountain Climbers IC X15 (a new exercise for F3 that YHC pilfered from OTF, Kong watch those eyes…KONG EYES DOWN!)
    • Self-Love IC X20

    Let’s continue warmup – PAX Line Up in straight line for:

    • High Knees till Q yells halt
    • Butt Kicks till Q yells halt
    • Kim Jung Un’s aka Supreme Leaders till Q yells halt  (a little mis-coordination on this one by YHC)
    • Open Gates till Q yells halt

    Mosey to Res Quad for 4 Corners PIMPS:

    • Pickle Pounders X 5 (2 is 1) then bear crawl to   
    • Imperial Walkers X10 (2 is 1) then monkey humber walk to
    • Merkins X15 then crab crawl to
    • PlankJacks X20 then sugar bear crawl (those crawls weren’t sweet!) to
    • Starfish Crunch X25 (2 is 1)

    Mosey to Mountain for Static Climb Beatdown run forward up ramp and then backward up next ramp to each flat:

    • 1st Flat 2 minute Squat Hold
    • 2nd Flat 2 minute Plank Hold
    • 3rd Flat 2 minute People’s Chair
    • 4th Flat 2 minute V-Up Hold
    • 5th Flat 2 minute for PAX choice, Al Gore’s or Leg Raises?  PAX quickly chose leg raises.  Apparently those quads were smoked (I’m looking at you Mr. Awesome). Leg Raises it is!

    For all above static holds, if you break form at any point, do burpees until 2 minutes is up.

    Indian Run down to bottom and mosey back to flag…

    Count-Off, Name-o-rama, Announcements, Intentions and Prayer.

    Don’t forget PAX, Beatdown and F2 event this upcoming Thursday, March 28th.  Meet at intersection of Jeff Davis/Lafitte Greenway at 6:30 for half hour beatdown then we’ll walk over to Wrong Iron for some F2.

    As always thanks for letting me lead!

  • 2 is 1

    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.

  • A,B,C…1,2,3

    I only posted because I was the Q. The time change, the Mardi Gras break, the darkness of the gloom- all good reasons to sack. As been said many times, if left to my own devices I wouldn’t be there. Thanks to F3 I was. Disclaimer which included a very Confession-like ‘my last Q was 6 months ago’(!) and we were off.

    Warm Up in oak alley:

    • SSH IC X 30
    • Hill Billy IC X 30
    • Arm circles X 10 and reverse

    The Thang: I wanted to do Catch Me if You Can all the way around the park with some beat downs interspersed. Keeping the pax in order necessitated lining up in alphabetical order so we got a little brain workout as well. Once organized we made our way around the park doing Catch Me if You Can with the last guy in the column dropping off for 3 burpees. This seemed to please everyone. Alphabetical order insured we all got a chance to participate!

    First beat down at the row bars for: rows (count to 10), lunges, Bobby Hurley’s, LBCs, Low Slow Squats

    Next COP across from the bridge: Merkin Wave with bear crawl to center and out between each wave. 3 waves total.

    Next COP was at the benches by the fountain: RLSU IC X 20, Dips X 15, LLSU X 20, Classic Tinkles (just offering that moniker)(Akin to naming yourself ‘Ice Man’ or similar I assume): Shoulder taps IC X 10 straight into Derkins IC X 10, followed by shoulder taps IC X 10

    Mosey on to grassy knoll for some Mary:

    • WW 2 sit ups X 20
    • Dying cockroaches X 20
    • Douilles X 20
    • Supermans X 20

    Back to the track and on to the pull up bars. Short on O2 I went with the same rotation that we had done at the row bars. The mumble chatter involved Yankee wondering how many likes his posts get. He must work with adolescent/teen girls all day.

    Back to the flag and only several seconds over the time limit. Not bad.

    Count off, namorama, and COT. Continued prayers for Angie’s dad.

    Thanks for the opportunity to lead!

  • Rocky Balboa at the Birdcage

    Rocky Balboa at the Birdcage

    Pre-Thang

    YHC scoped out the AO the day before his Q. Glad he did. He noticed all the blocks hidden behind the Fountain of Youth were gone!!! Not sure who took them. Could it be Valerio, the killer Jaguar??? Could it be a Pax from Metry or Lakeview? With the blocks gone, YHC had to come up with another plan. 23 PAX managed to meet up on a moist, wet, humid, warm Wednesday morning in the middle of Feb. At 5:30, YHC gave his standard disclaimer and off the PAX.

    Warm-ups

    Moseyed to the band stand and did the following in cadence:

    SSHs x 20

    Windmills x 10

    Grass Grabber x 10

    Imperial Walkers x 20

    Then an easy mosey to the track within the Oak Alley and back to the Band Stand.

    The Thang

    Starting off behind the Band Stand surrounded by duck droppings, each Pax did the following:

    Round 1 – Rocky Balboa x 50 IC, climbed over the stage to the other side, slow Merkins x 10 IC, moseyed to the next light post within the Oak Alley with Plank Jacks x 20 IC, moseyed to the next light post with Peter Parkers x 20 IC, moseyed to the track with 10 burpees OYO. Moseyed on the track to the parking lot to the shelter then to the back of the Band Stand. (YHC originally wanted to stop by the Shelter to do exercises but was scared off by the Yoga ladies). YHC had to call an audible.

    Round 2 – Rocky Balboa x 40 IC, climbed over the stage to the other side, LBCs x 20 IC, bear crawled to the 2nd light post within the Oak Alley, Mountain Climber x 20 IC, moseyed to the track with 10 burpees OYO. Moseyed on the track to the parking lot then to the back of the Band Stand. (Yoga ladies were still at the shelter).

    Round 3 – Rocky Balboa x 30 IC, climbed over the stage to the other side. Burpees broad jump to the first light post. Then side hopped (switched sides halfway) toward the track. Then 10 burpees OYO. Moseyed on the track to the parking lot to the SHELTER!!!! Yoga ladies were gone by 6:05 a.m.

    Round of Mary & More

    Pax picked a spot on the benches at the Shelter and did the following in cadence:

    Slow Dips x 15

    Slow Derkins x 10

    Box Jumps x 20

    Dying Cockroach x 20

    Hello Dolly x 20

    Penguins x 20

    Flutter Kicks x 20

    Right Leg Step Up x 20

    Left Leg Step Up x 20

    Then moseyed through Oak Alley back to the Flag at 6:16 a.m.

    COT

    Count-O-Rama 23PAX, Name-O-Rama, announcements, intentions. We prayed for a safe Mardi Gras season. Thank You all again for the opportunity to lead. The Pax motivates me everyday to push harder than I would ever do on my own. SYITG

    King Kong