Ah yes, summer is almost here? Ok it’s here. As YHC walked up to the AO this morning, YHC wondered how his planned beatdown would go with the warm, sticky morning that the PAX were met with. More on that later…With an introduction and disclaimer the PAX were off.
Mosey to top of Oak
Alley by the track:
Line up in single line across at beginning of Oak Alley for warm-up. All exercises into Q yells Halt
Walking Soldiers aka Kim Jong Un’s or Il’s aka
Supreme Leaders
High Knees
Butt Kicks
Carioca Right then Left
Circle up for
additional warm-up:
Forward Arm Circles I/C X20
Reverse Arm Circles I/C X20
Imperial Walkers I/C X20
Mosey to Shelter for:
The Cooper
10 Burpees
10 Squats
10 Merkins
Lap around back to shelter
Reduce by 1 each round until finished. For those who finish early, continue back up
starting at 1.
Just as we started, here came the sun! Let’s pump up the heat and humidity. PAX are not gonna be happy. Sure enough somewhere around half way or
two-thirds through Nip/Tuck started dropping F-bombs. Other assorted mumblegriping heard as
well. My job is done.
For those counting, that was 55 Burpees, 55 Squats, 55
Merkins (or 110 if you count the Burpees) and 10 laps (approx. 400 meters
each). This is not counting those fast
few that finished and started going back up the ladder. It was about 30 minutes of continuous
beatdown with no rest in 80 degree
heat and 90+% humidity. Well done PAX, well done.
As a side note, proud of the PAX for the several F3 brothers
who ran with Medulla for his final lap.
That’s what Brotherhood is all about PAX.
Next mosey back to Flag….just kidding!
Mosey to Lagoon by
Bandstand for Over the Hill and Far Away
Dips X20 Over the Bandstand and Back (SSH while you wait for Six)
Incline Merkins X20 Over the Bandstand and Back (SSH while you wait for Six)
Flutter Kicks IC X20 Over the Bandstand and Back (SSH while you wait for Six)
Mosey Back to Flag
Count-off, Name-o-rama, Announcements, Intentions and Prayer
Beautiful AM at the FLY. Started with a debate about the launch point for the beatdown. Riverview vs the Hill. For now the Hill wins but I see Angie’s point. The riverview is nice.
We circled up. I allowed for quite a bit of Mumblechatter today because I really wanted to focus on form and discuss form variations as we start this new AO with Kettlebells.
We started with some warmup around the body, under the legs and hand tosses.
Then we did a circuit x 3
8 Halos IC 10 Goblet Squats IC, 8 Overhead Presses IC each side, 15 Swings OYO, 8 Bend over Rows IC each side, and 10 Lunge Each Side IC Each lap of the circuit we got faster
Tclaps to Triple Shift for really teaching us about our form options and variations.
There were some definite gawkers driving by us – and they were looking. Perhaps at Angie List’s hairy arms? Lots discussion of waxing Angie or Angie checking out Triple Shift.
After the circuit we did 6 min of Mary
Low Country Crab – Me, Big Boi Pleasers – TShift, Russian Twist – ILUman Angie – LBCs Jingle – Dying Roach Willie – Penguins, King Kong – Hello Dolly
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.
Thanks to Douille for giving up his birthday Q so I could lead a 3-year anniversary beat down. I meant to give him a shout out during the work out and totally forgot so please tell him happy birthday next time you see him. I racked my brain to come up with a good workout involving the number 3 but none seemed to want to stick. I figured I’d catch my groove with something and moved on to the idea that I would provide a little F3 Nola 5/11/16 trivia.
Warm UP:
Disclaimer and quick mosey to the peristyle. It’s always refreshing to see America’s future lounging around the lagoon with a good vape in hand at 6:30. I must say I was a little jealous of the one guy with three girls but recalled that set up usually meant no deal was going to be sealed and buddy you might just need to pack it in the for night. Nonetheless I think they were curious of the pax and when one young lady started doing side straddle hops I lost the pax momentarily. We re-centered though and knocked out those SSH IC x 30, IW IC x 30, Grass Grabbers IC x 30, Peter Parker IC x 20, Mountain Climbers IC x 20, Parker Peter IC x 20, and something else.
The Thing:
Mosey around the way OYO to the little foundry. Plank and wait. Divvy into groups of 3: Al Gores, Pull-ups (count, 10), Dips. Rotate and repeat x 1.
Mosey further around the way OYO to the track.
Trivia fact one: 5/11/16 was a banner day at The Skinny. FNG’s included YHC plus Quick Draw (anyone spotted our favorite boy in blue lately?) and G-spot. Not sure who in the pax that day knew that ‘G-spot’ is a nickname for Greensboro, NC but the name caught on. I assume G-spot omits that nugget when detailing how he really got his name.
Anyway the pax has caught their breath by now and is ready to run a mile. Easy enough but catch 10 burpees at the start of each lap. On the last lap instead of crossing the finish line the leader stops 20 yards short of the finish line and the next guy stops 20 yards short of him etc, etc. Plank and wait and the 6 with sweep you up to the finish. This went ok.
Trivia fact two: I left my first beatdown with the name Tee-Tee. There was some trepidation in the name but urinary names can do that. My kids were stoked when I came home from the gloom and explained my new name. Well it didn’t last. Sometime between the post and the publication of the backblast (Shorty was Q so it may have been a bit) I was renamed Tinkles. Some backroom maneuvering but I think the right call was made.
Indian run to the NOMA fountain. Spirits were running high so no need for more trivia. Need was for: RLSU IC x 20, LLSU x 20, Classic Tinkles (someone else said it not me) IC x 20.
Partner up. Partner one stay and do modified LBC with feet on the bench. Partner two run around the now-open circular drive around NOMA. A pleasant mix of AC and paint fumes hung in the air around the museum. I almost vomited but survived. Switch.
Just enough time to catch a view of Muscleship doing classic Muscleship aka Indian Walk or something like that.
Mosey back to the flag with just enough time for some plank work on the side walk. We welcomed back Rudy from his butt cyst recovery run. Didn’t see any bloody discharge on the back of his shorts so I assume that it went ok.
Circle up. Trivia fact three: I was EH’d by Walleye with an assist from Roots. This gave me the idea of having the pax say who EH’d them during the namorama:
JV- Yankee
Rudy- Heisenburg
Catfish- F3nola.com
86- Tinkles
Angie’s List- Willie
Douille- Bagasse/Yankee
King Kong- Angie’s List
War Eagle- Baby Face
Two Utes- Hawg
Colonel Mustard- Seaman
Bongo- Maverick
Gabrielle- Seaman
Triple Shift- Triple Shift
Organ Grinder- Google
Fracsac- Maverick/Bubba
Heisenbery- Bogey
T-claps to Seaman, Yankee, and Maverick for topping list of EH’ers
Close with a prayer with special dedications to Fracsac’s mom, Triple Shift’s friend, and Moms. Thanks for the chance to lead and looking forward to another 3 years!
17 PAX managed to meet up on a humid, sunny Wednesday morning. Summer is coming since the Knight King was handled by a teenager. PAX will miss the cool, dry air for the next 6 months. Welcome back – PaceCar from F3 Houston and Hand Grenade from San Antonio. At 6:30, YHC gave his standard disclaimer and off went the PAX.
Warm-ups
Short
mosey to the Band Stand and did the following in cadence:
SSHs
x 20
Windmills
x 10
Grass
Grabber x 10
Self
Love x 10
Hill
Billies x 20
MC
x 20
PAX
did BLIMPS down the Oak Alley. Stopped at each light post and did the
following:
5
Burpees
10
Lunges (2 is 1)
15
Imperial Walkers (2 is 1)
20
Merkins
25
Plank Jacks
30
Squats
Got
back on the running track of Audubon Park and ran to the front of
Audubon Zoo where the PAX normally do DORA.
Relay Race
Partnered
up. YHC stressed this is a team race. While one PAX was resting and
waiting in front of the Zoo, the other PAX was sprinting to the first
light post, did 3 Hand-Release Burpees (Hurpees), and sprint back.
Tag his partner and flap jack where the 2nd PAX ran to the
same first post and did 3 hurpees. This is the sequence of the Relay
Race:
to
the first light post with 3 hurpees
to
the 2nd light post with 30 LBCs
to
the 3rd light post with 3 hurpees
to
the 4th light post with 30 shoulder taps (2 is 1)
to
the first light post with 2 hurpees
to
the 2nd light post with 20 LBCs
to
the 3rd light post with 2 hurpees
to
the 4th light post with 20 shoulder taps (2 is 1)
to
the first light post with 1 hurpees
to
the 2nd light post with 10 LBCs
to
the 3rd light post with 1 hurpees
to
the 4th light post with 10 shoulder taps (2 is 1)
YHC stressed to each PAX to give it all on their sprint because each will get a chance to rest in between and there will be a prize for the first, second, and third place teams – more burpees 🙂 T-claps to Bartman & King Kong, G-Spot & Yankee, and Tinkles & 86 for finishing 1st, 2nd, and 3rd, respectively.
Round of Mary with the help of the PAX
King
Kong – Dying Cockroach x 20 IC
Yankee
– O Dolly
PaceCar
– Monkey Humpers x 25 IC
Quarter
Pipe – Willie Wrecker x 15 IC (Willie Wrecker is BACK!!!)
G-Spot
– Real Freddy x 20 IC
Moseyed
back to the flag at 6:15 a.m.
COT
Count-O-Rama 17 PAX, Name-O-Rama, announcements, intentions. Thank You all again for the opportunity to lead. I am always grateful to be able to workout with the PAX. SYITG
When Hawgcycle posted May’s ISI Challenge, YHC was excited to see that there will be a workout every Sunday. Hawgcycle even called YHC out “@King Kong We have one if someone gets it going.” Without any hesitation, YHC nominated himself to Q the first Sunday Uptown workout. YHC originally wanted to meet at the Audubon Park entrance on St. Charles Ave because YHC wanted to go to places where we don’t go often. YHC was thinking to explore Tulane Campus, possibly to the Yulman Stadium since YHC is an alum. However, Yankee was messaging YHC about how he really wanted to have a Kettle Bell Workout in NOLA because it was never done before and that other AOs in other cities have dedicated Kettle Bell workouts. Yankee even suggested maybe the new AO can be the Hill at the Fly behind Audubon Zoo. YHC couldn’t agree more because the Uptown AOs lack a workout with weights. Cinder blocks were introduced at the Skinny and Birdcage during last year’s ISI Challenge. The PAX used those blocks for about 6 months until the maintenance crew of Aududon Park discovered them and tossed them away. This would be a perfect opportunity to bring weights back with kettle bells. With all that being said, Yankee didn’t even show up for the Inaugural Sweaty Bells Workout 🙂
YHC couldn’t ask for better weather. It was a cool, dry, sunny morning in the low 70’s. At 6:30 a.m., 8 strong PAX showed up by the Hill. YHC gave his standard disclaimer, and the PAX brought their kettle bells to a flat, smooth, soccer field right next to the hill with warm ups.
Warm Ups in cadence:
Hill Billies x 20 (with the help of Tool because YHC needed to get his phone out of his car).
Windmills x 15 (with the help of Tool)
Grass Grabber x 10
SSHs x 20
Forward Arm Circles x 10
Backward Arm Circles x 10
Peter Parkers x 20
Then a warm up jog to the end of the soccer field and back leading to our first set of exercises with our beloved kettle bells
Thang 1
Low Slow Goblot Squats x 20 IC
Curls x 15 IC
Kettle Bell Swing x 20 OYO
Triceps x 10 IC
Thrusters x 10 OYO
Rows x 10 IC
Reverse Grip x 10 IC
Overhead presses x 10 IC
High Pull x 10 OYO
Then moseyed to the end of the soccer field and back.
Rinse and repeat the same exercises with a different amount of reps.
Thang 2 – AMRAP
AMRAP in 3 minutes with the following exercises to celebrate Cinco de Mayo by doing each with 5 reps: 5 thrusters, 5 curls, and 5 SSHs = one set. Each round was 3 minutes. Then rested 1 minute. Rinse and repeat. The PAX did a total of 3 rounds. Every time a PAX finished one set of 5 thrusters, 5 curls, and 5 SSHs – he shouted out the number of set he just finished. YHC believes the highest was 10 sets in 3 minutes.
Thang 3 – DORA
Partnered up with a DORA 1-2-3 (100 curls, 200 kettle bell swing, 300 LBCs with or without the bell). While one PAX was doing those exercises, the other PAX was running up the hill and back with his kettle bell. In the middle of the workout, YHC called for modification with 150 kettle bell swing instead.
Round of Mary
With the help of the PAX, each PAX called out an exercise:
1.) Angie’s List – Penguins x 20 IC
2.) Peppa – Protractor
3.) Hokie Pokey – arm circles x 20 IC
4.) Tool – American Hammer with or without the bell – 20 IC
5.) Jingle Vader – flutter kicks with or without the bell x 20 IC
6.) Gabrielle – Reverse Mountain Climber x 20 IC
7.) Rev-It – Dying Cockroach x 20 IC
Finished at 7:31 a.m.
COT
Count-O-Rama 8PAX, Name-O-Rama, announcements, intentions. Thank You all again for the opportunity to lead. The PAX met up at PJs on Magazine St. after the workout. Always a pleasure and honor to workout with the PAX. I hope the Sunday workout will stick around beyond May. SYITG
YHC had a different title in mind for the beatdown today, but God had other plans. YHC arrived at the Muscleship AO ten minutes early in real gloom, rain and lightening. Catfish was already in place and doing somersaults in the rain. Then Bogey appeared out of the gloom. At this point, there was no turning back. The Muscleship flag was planted as a total of ten PAX arrived, including Pace Car from Houston, ready to conquer the day. YHC is not creative, but made a feeble attempt to be creative with an animal themed workout to satisfy Kuch’s recent fascination with animal exercises; however, Abacus quickly pointed out a obvious missed opportunity for a Star Wars theme being May 4th (May the Fourth be With You)! Again, creativity is not YHC’s area of strength.
Warm-up
As leaders we have the responsibility of the safety of those we lead. With lightening in the area, an open field, and a shovel flag built out of metal pipe, YHC made the decision to adapt the planned beatdown to avoid the lightening. A short mosey was made to the overhang at the entrance of NOMA for a warmup IC, as follows x 25: SSH, Hill Billies, Arm circles (x 10 each direction), Grass Grabbers, Plank Jacks, Abe Vigodas (x15).
The Thang
We moseyed to a nearby pavilion for the amended beatdown and were greeted with music and booths for the Daiquiri Run, where the pre-race prep involved libations and cigarettes. There was mumble chatter about registering for the race to exude dominance over the smoker division, but the PAX chose a wet, semi-animal themed beatdown. We opted for the neighboring play area, which provided little shelter from the rain or the lightening, but it’s what we had. As an added bonus, we were treated to an unexpected test of mental toughness by having to dodge garbage strewn throughout the play area. An immune builder technique for the PAX and the children of NOLA.
In lieu of an animal theme suicide routine, the PAX performed alligator merkins, dragon walks, frog hops, and bear crawls at the distance of two support poles per exercise.
Next, the PAX paired off for DORA 1-2-3 consisting of 100 crunchy frogs, 200 incline merkins, and 300 LSS. A 363 routine of merkins and LSS was completed, with some confusion over the Q’s cadence. Tclaps to the PAX for staying with it.
Then some Mary consisting of the following x 20: side lunges, tin snips, LBCs, penguins, and Freddy Mercury.
Next, the PAX formed a circle and executed a Ring of Fire using burpees and LSS, x5 each.
The PAX moseyed back to the flag just in time for the lightening and rain to stop. With two minutes left, the PAX completed monkey humpers x 20 and smurf jacks x 15.
COT: Count off, name-o-rama, announcements, intentions and a prayer. Tclaps to the PAX for showing up on a truly gloomy Saturday; staying with it through less than ideal conditions; and helping me adapt, improvise, and overcome. It’s truly an honor to be part of such a great group of men and even more of an honor to be given an opportunity to lead them.
Growing up in the Bluegrass state, the first Saturday in May was always a holy day of obligation for YHC. Now in New Orleans with Jazzfest, my faith has evolved. But today the PAX indulged YHC in some Kentucky Derby minutiae.
WARM UP – Slow mosey to WWI Memorial and Oval (the paddock) – and circle up.
Windmills IC x 20
SSH IC x 25 (There are 25 3 year olds in the Derby this year)
Imperial Walkers IC x 25
Turfgrabbers IC x 10
More stretching
Then slow mosey on the track to the fork in the path to Prytania St. From there around the track down to Magazine is 10 furlongs, or 1.25 miles – the length of the Derby. Thoroughbreds run that distance in the most exciting 2 minutes in sports. PAX self-divided into 3 groups based on speed. The steady group left first, while two speedier groups did freddy mercury for one minute. Second group left after one minute while the last group did LBCs for one minute. Then last group took off. Despite a solid AYG showing from the PAX, the event was decidedly less exciting then the Derby. Reconvened at Magazine St. LBCs and Planks until all the PAX arrived.
THANG#2 Mosey toward the parking area near the flag for The Triple Crown. PAX pair up, while one exercises, the other makes a loop around the parking lot.
75 (1875 first year of the Derby) Burpees
91 lunges (2 is 1) (91-1 are the the longest odds of a Derby Winner – Donerail in 1913)
150 Muhammad Ali s, the Louisville Legend (aka, floyd mayweathers) (150,000 of your closest friends attend the Derby every year)
YHC modified the Muhammad Alis as time was running out. Quick mosey to the Flag, Counterama, Name-o-rama, Announcements and Intentions.
Man, what a beautiful Saturday morning in April. It’s really one of the best months of the year in NOLA. 20 men gathered on this beautiful day for some F3. The usual disclaimer and off we go.
We moseyed to the great lawn, unusually soggy and muddy on this day, for the warm-up COP:
SSH x 20 IC
Peter Parkers x 20 IC
Abe Vigodas x 10 IC
Arm Circles 10 Forward, 10 Backward IC
Hill Billies x 20 IC
Mountain Climbers x 20 IC
Next a short jog to the front of NOMA where we crossed paths with the MuscleShip, on their turf. Here YHC distastefully lead the Mothership pax in 10 Monkey Humpers in the general direction of the MuscleShip pax. Sorry @Abacus, not very tasteful of this Q. I do apologize.
Then we lined up for an inverted BLIMP pyramid along the tree line, or something like that. Exercise, then run to the next tree.
5 Burpees
10 Lunges each leg
15 Imperial Walkers each leg
20 Merkins
25 Plank Jacks
30 Squats
30 Squats
25 Plank Jacks
20 Merkins
15 Imperial Walkers each leg
10 Lunger each leg
5 Burpees
We moseyed to the end of Lelong Drive for the next COP:
Side lunges x 10 IC
Low slow squats x 20 IC
Tree Huggers x 10 IC
Then travelled back down the opposite side of Lelong Drive, heading back toward NOMA, with animals on parade. Parade for 6 trees, doing a different animal at each tree. Then a Route 66 back to NOMA, stopping at each street light for 5 jump lunges with each leg.
Back at NOMA, pair up for 2 rounds of Merkin ladders. One pax does a Merkin ladder up the steps of NOMA, 8 Merkins at the bottom to 1 at the top, while the other pax does alternating step-ups at the fountain. 2 rounds.
Mosey to the baby foundry. Each pax does 10 pull-ups, 10 dips. 2 rounds.
Mosey to the fence at Tad Gormley stadium for calf raises. Regular calf raises x 20 IC, toe-in calf raises x 20 IC, toe-out calf raises x 20 IC.
Finally mosey back to the flag for some hamstring stretches before the finish. Count-off, name-o-rama, intentions, and a prayer. Welcome to our FNG, Donatello. Thank you for letting me lead.
