F3 New Orleans

Tag: Jadaveon

  • Time to use our arms again – from Mariah

    Large crowd for the first Wolfpack of March, and after a quick disclaimer we moseyed across St Charles to Loyola’s Palm Court for a Warm up. Like many, I’ve been wearing out the miles all of February for Run Cajun Run, and while I can now run fast and far, I can barely open a jar…time for a bit of upper body work.

    Warm up (all 15 ct in cadence):
    SSH, Peter Parker, Windmills, Carolina Drydock, Parker Peter

    Mosey over to the base of the mountain, at which point it was clear our numbers were problematic…we split into two waves and proceeded up the ramp for 2 rounds of BLIMPS with exercises at each landing.
    Burpees > Lunges > Imperial Walkers > Merkins > Plankjacks > Squats….repeato until the top.

    Large oval/ring of fire on the roof: merkins/wide arms/ diamonds

    Mary in cadence (15 ct): flutters, dollys, Russian twist, dying cockroach
    15 merkins OYO, then back down the ramps and out to the…

    Benches for the following (again 15ct in cadence):
    Dips >
    RL step ups >
    Incline merkins >
    LL step ups…
    ..OH SWEET JESUS, WHAT IS THAT SMELL?? Evacuate and hot mosey away from the truck pumping out the septic tank…. regroup at Palm Court and resume…
    LL step ups >
    Dips >
    RL Power-ups >
    LL Power-ups >
    All Ya Got Derkins.

    Mosey back to the flag for COT.

    33 pax for the workout, and welcome to FNG Will Jones from Son of a Saint, known now as The Beast.

    We gathered for a group Run Cajun Run photo with oversized check for over $6700 which we presented to Will and SoaS, which is amazing. I know I speak for many in being incredibly proud of both the financial support we are able to give, but also the fact that 200 of us and our NOLA friends stepped up to participate in Run Cajun Run and demonstrate our support for SoaS last month. Our support will surely have a direct impact on many young men in our community, providing hope, mentorship and a positive path.

    As always Thank You for the daily accountability and for the opportunity to lead.

    Until next time
    Xoxo,
    Mariah

  • Ascend and Launch (WPM 2020-08-14)

    Another excellent morning on the mountain with 24 PAX: Angie’s List, Chowdah, El Wire, G Spot, Jingle Vader, Moana, Mulligan, Sandbar, Wipeout, Eager Beaver, Gabrielle, Dry Socket, Quincy, Squeal, Shurly, Jadaveon, Tube Steak, Bad Moon, Mr. Peabody, Seaman, Bones, Shocker, Tinkles, Catfish (Q).

    Started with a mosey over to the base of the mountain. Warmed up with arm circles (both ways), Windmills (Abe Vigoda), Grass Grabbers, and SSH. Assembled at the base for the ascent.

    First leg was 10 burpees, run backwards up the first two inclines to the first flat. Planked and waited for the six with peter parkers.

    Second leg was 20 bonnie blairs, bear crawl to about the stairwell entrance, mosey to the incline, then backwards run to the next flat. Planked and waited for the six with Parker peters.

    Third leg was 30 merkins, duck walk to about the stairwell entrance, mosey to the incline, then backwards run to the next flat. Planked and waited for the six with shoulder taps.

    Fourth leg was 40 flutter kicks (one is one), crab walk to about the stairwell entrance, mosey to the incline, then backwards run to the next flat. Planked and waited for the six with Floyd Mayweathers.

    Fifth leg was 50 squats, crab walk to about the stairwell entrance, mosey to the incline, then backwards run to the next flat. Planked and waited for the six with Floyd Mayweathers.

    Sixth leg was 60 LBTs (one is one), bear crawl to the top of the mountain.

    Continued with Jack Webbs up to eleven, then did an excercise called Failure to Launch (hold Al Gore while Q counts down from 10, then get a solid jump up with knees to the chest.

    Took the stairs back down to the base, circled back up for some Catalina Wine Mixers. Back to the flag, finished out with a solid 2.5 minutes of 8-count bodybuilders.

    Excellent workout with a nice big group. Thanks to all who attended!

  • No touch NOLA is back

    OK so I started today wanting to build a workout in honor of Roots – who began our WPM AO. It was our 3rd workout and it continues to be a fan favorite. We welcomed back Amnesty who posted hoping to be led by Roots but got stuck with me. We also welcomed a FNG from Oregon – a law school buddy of Moana who we names Quarantine. No touching on the beatdown – so its like the old days for us.

    Beatdown got straight to work at the MTN.

    Did a circle with SSH, Imp Walker Squats, Dying Roaches and Mtn Climbers x 20IC

    Then we ran to the base of the MTN.

    At the base: there was a chalk instruction for each floor in mulitples of 13 for Friday the 13th.

    26 Lunges – 2nd, 39 plank jacks, – 3rd floor 52 monkey humpers, – 4th floor

    We did 13 hand release merks at the top of each ramp

    At the 4th floor we did some wall sits, some wall climbs (dirty dates or something) and then some wall walk ups

    Back to the ramps and we did 26 – shoulder taps and 39 – Russian Twist, and 52 – Monkey Humpers. More wall sits at the top. We also did 20 Flutter KIX in cadence.

    At the top of the MTN – we went back down the stairs and ran up LIL WPM.

    Here we had 4 exercises: LBCs, LBTs , Freddies, and Bird Dogs.

    One partner did exercise while the other went down the stairs and back up.

    Ran back to Audubon Park via the benches – at the benches we did dips x 30 OYO.

    Then we ran back to the FLAG. Arrived at 615am. Done.

    COVID – 19 prep starts after this beatdown.

  • 12 Days of Christmas – Sunnyside

    More 2.0s than Dads gathered at UrbanSouth Brewery for the annual Christmas beatdown and fest. Quick disclaimer and we were off up Market St. Some ambitious 2.0s had to be full-stopped before racing across Religious St. in the dark. A few motorists were surprised by the pack the of seemingly feral children that were leading a group of wheezing middle aged men, winding through the dark streets between the warehouses.

    We arrived at Annunciation Square and circled up. Quick 20 SSH in cadence to warm us up. Then the began the days, using the 2.0s as coupons where possible. YHC lucked out with a 2.0 under 25lbs. For PAX without a 2.0, they borrowed from others with several to spare. Modifications were offered if 2.0s were uncooperative.

    1. Partridge in a Pear Tree – squat thrust 2.0 up to the shoulder; or a burpee
    2. V-Ups
    3. Lords/ladies leaping (2.0s hop over dads in plank)  or Russian Twists
    4. Flutter Kicks 
    5. Dizzy Bears
    6. Dying roaches
    7. Plank Jacks
    8. Freddy Mercurys
    9. Measly Merkins
    10. Baby crunches
    11. Crabs a crawling
    12. Burpees or a (12) Partridge in a Pear Tree. 

    The PAX then went to COT and the naming(!) Lots of creativity and individual expression from the 2.0s. Then a mosey back to Urban South to a feast, a bounce house, sweaty & dirty children, and excellent fellowship. Much good food, but shout out to #bones for the smoked boudin he served up.

  • A great turnout at WPM

    First, apologies for the very late BB.   I generally try to get these done relatively soon after, but the days/weeks quickly came up and here we are……

    So, on to the important details….

    34 pax including 1 FNG arrived for a beautiful, fall morning at Wolfpack Mountain.  Warmup consisted of a short mosey and then everyone circled up for the following:

    • SSH x 20 IC
    • windmills x 20 IC
    • Hillbillies x 20 IC
    • Mountain climbers x 20 IC
    • Alternating hand/foot touches x 15 IC
    • Shoulder taps x 20 IC

    Thang 1

    • Pax formed 3 lines and Indian run to top level 

    Thang 2

    (2 rounds) Circuit of Following –

    • Staggered merkins (each arm x 20)
    • Alternating toe touch crunch x 10 IC each leg 
    • Diamond merkins x 20 IC
    • Crunchy frog x 20 IC
    • Multi level merkins (high, low, mid)
    • Levels/protractor- pax on back lifting legs at different levels 

    Thang 3

     – 4 rounds of catch me if you can

    • Pax in front runs down to next level while the pax behind does 3 burpees.  Once finished he try’s to catch first pax.  

    Finished up with the COT for Countoff, Naming of FNG (Neckbrace), and intentions.  

    This was YHC’s has first time Qing WPM and I enjoyed the opportunity to lead.   Thanks for coming out and until next time…

  • Delayed Mountain Time

    Apologies for the delay but from way back on Friday at Wolfpack Mountain: Pax took off from the North end of Audubon Park at 0530 headed west along St Charles wrapping back around and ending up at the great circle courtyard for quick warmup:

    – Sidestradlehops; Self Love; Imperial Walkers; Peter Parkers

    Straight away to the mountain-garage – Pax headed up the mountain after some BLIMPS-planation: 5-10-15-20-25 with alternating Bear Crawl and Backward Jog up the parking garage

    – Rinse and Repeat the rest of the way up to the top Some Mary and an extra set of Side Stradlehops during another amazing NOLA sunrise

    Back down the stairs for a set of Dips on the benches Finally mosey back the circle…No not that circle the other circle…Mass confusion was averted as the flock made it back to the flag(less) pole in time for a final round of Bob Dole Tree Hugging and Smurf-Jacks (because why have thighs if you can’t make them burn).

    Counted off 30 strong with 1 FNG: Welcome Bobby Walsh; Just passing through aptly named ‘Layover’ Wrapped up with a thoroughly beatdown ball-o-man and then off to Coffe-teria at PJs

    Thanks for the great work gents!

    -Tubesteak

  • 9/11 Stair Climb #2

    The first known 9/11 Memorial Stair Climb event occurred on September 11, 2003 during “Operation Enduring Freedom” in Parwan Province, Afghanistan. Albuquerque Fire Department Lieutenant Charles Cogburn scaled a two story building 55 times wearing body armor, a helmet and an M-4.  Lt Cogburn returned home and on the following September 11th (2004) the climb was brought back to Albuquerque and given the title Albuquerque Firefighters Memorial Stair Climb. Firefighters from Engine 5 and Engine 2 were dispatched at 8:46am (the time the initial dispatch of FDNY units occured) to the Bank of Albuquerque Building in downtown Albuquerque. The building is 22 stories tall and it was climbed 5 times. 

    We like many others gathered to recognize the first responders of 9/11/2001 – we were 9 days late but it was the closest date open for a Q.

    In order to complete the task at hand – one had to climb 7 flights of stairs 16 times. (112 flights) The original firefighters had to climb 110 flights. Imagine they had their gear on and they never got rest as they climbed down the 7 flights of stairs. Last year I couldn’t finish I was at 11.3. This year I finished with time to spare.

    Gabrielle, King Kong, WIllie Catfish and Hokey Pokey inspired with their rucks. Special tclaps to Hokey for adding a 40 lb weight vest. Very impressive. Tclaps to Gabrielle for thinking to bring the door stops – the improved airflow was a huge game changer. I had nightmares about the smell and humidity from the climb last year as I went to bed.

    Most of the PAX finished the climb this year. Tclaps to all of the finishers.

    As we climbed I asked the PAX to reflect on being men who would rush to danger to help, instead of seeking their own comfort in a tough situation.

    Thanks for allowing me to lead.

  • Levees in the Moonlight

    EL Wire always starts with the JACK OFF. SSH x 20, SMurfs x 20, Seals x 20 and Plank Jacks x 20 – El Wire is the MASTER at this.

    Then we mosey’d to the levee.
    Partner up.

    We did Merkins at the TOP x10, x 15, x 20, x 25, x 30 = 100 while partner LBCs and waits and then Jump Squats at the top with bicicletas at the bottom (2 Rounds)

    Then we mosey’d over to Audubon Statue and did a modified DORA. Partner 1: Run the first half of the loop then 5 burpees at the turn and then run backwards.

    Partner 2 Exercises: V-UPs to 100, didn’t finish then we bolted for the FLAG.

    There was a breeze. First one in awhile.

    Thanks for stepping up for the Q-El Wire! Now please learn to write a bb.

  • Friday 13th

    Thirty something men assembled in the gloom under a full moon to celebrate Friday the 13th. Apparently the next time a full moon falls on Friday the 13th is 2049 so I hope y’all enjoyed it. I also hope Jadaveon will remeber all of us when he is the sole memebr of the PAX around to enjoy it again. Disclaimer was given and the Mother Ruckers spilt off to walk and tak. The remaining pax headed to the circle of palms to commence the beatdown.

    WARMUPS

    SSH X 49 (this really irritated Mariah)

    Arm Circles fore and aft. Was Seaman there? 10 Fore and 10 Aft

    Grass Grabbers X 20 (Pulled a Hammy)

    Merkins X 20

    THE THANG

    Mosey to the base of the mount. 2 lines. Indian run to the top.

    At the top split PAX into 2 groups (thanks Kuch for logistics)

    1st group runs and tags opposite wall. 2nd stays and does 5 Burpees. Groups switch and go until 25 burpees are done.

    Next same with something I cant remember then once more with Merks. Whatever it was was a pretty good workout. I was cussing the Q the entire time.

    PEOPLES CHOICE MARY

    Circled up for some Mary

    JV suggested Doc W’s

    Peaches suggested Penguins

    Somebody came up with LBC’s

    There were others but the full moon wiped my hard drive.

    BENCHES

    After the mount we descended the stairs (Yankee is hands down the fastest stair descender amongst the PAX) and grabbed some benches for some quick leg work/ dips

    RLSU X 20

    Dips X 20

    LLSU X 20

    Dips X 20

    Decline Merks X 20

    Back to the flag for count off, name o rama, announcements and intentions/ prayer followed by coffeeteria at PJ’s. Thanks for letting me lead. Sorry if I forgot you were there.

  • Sweatin’….

    I have been to many F3 workouts over the past 21 months, all of which have been great in their own way. But this time I was hoping to do something a little different. At a sales meeting earlier this year, my company had an 80’s themed party that my division elected to dress in 80’s workout era clothing. After a short parooze on Amazon, I came across a Richard Simmons costume, complete with a balding headpiece. I just could not pass it up, especially for under $15! The costume was a hit at the work party, even though Richard dropped a rather husky girl while attempting a dip on the dancefloor. In all fairness to Richard, the dip was unexpected, the healthy young lady was caught up in the moment, and who could blame her.  Still glassy eyed, my immediate thought the next morning was, “I need to Q a workout as Richard Simmons!” so I looked at the Q schedule, and saw I was up at WPM for September 6th. I strategically planned the walk up to the PAX right as the clock struck 5:30AM, announced my disclaimer as impersonating a professional trainer, but really not one, and we moseyed in front of Tulane University for a warm up to the classic sound of the Macarena. All exercises were done in cadence, which fell right into the beat of the music.

    SSHx20

    Imperial Walkers x 20

    Arm Circles x 10

    Backwards AC x 10

    After a jaunt to the little mountain Richard determined there was too much traffic there, so an audible was called, and the PAX proceeded to the big mountain where we formed 3 lines for an Indian Run, but not just any old Indian Run. This time we ran prisoner style while flashing our best jazz hands. We stopped on the 5th floor to partner up for some DORA 123.  Exercises were done with various Queen songs in the background (Bicycle Race of course). While partner one was exercising, partner 2 was running up the stairs to the 7th floor, then back down the ramp, and tagging into the exercise picking up where partner one left off this continued until all exercises were complete. 

    Merkins x 100

    Bobby Hurley’s x 200

    Freddie Mercury’s x 300,  1=1

    Once complete the PAX made its way down to the benches for a quick round of the following all in cadence:

    Dips x 20

    Incline Merkins x 20

    The PAX then gathered in front of touchdown Jesus for a round of Mary all while listening to one of Richard’s favorite songs, ”Believe” by Cher. All exercises were done in cadence:

    Penguins x 20

    LBCs x 20

    American Hammer (Douille style) x 20

    Angie’s List pointed out that there was still a little time left on the clock, so the PAX knocked out 10 Herpes on their own. 

    We then circled up around the flag, counted off, had nameorama, intentions, announcements and a closing prayer.  It is always an honor to lead this group of men! I hope everyone who attended the workout enjoyed the little change of pace, as you never know when Richard will pop up again!