Attendees: Catfish, Highrise, Gabrielle, King Kong, Jesus Juice, Screw Top, Fracsac, Care Bear, Brown Eye, Organ Grinder, Tubbs, Angie’s List, Flipper, Rudy, Two Yutes, Dewey, Bongo, Mudbug. We had three FNGs. Welcome Scrapple, Da Crane, and Sunny D!
Started the workout with a mosey to the lawn on the side of the museum. Ran some side straddle hop, arm circles, abe vigodas, and overhead claps to warm things up. Moved to plank position for Catalina wine mixers, plank jacks, peter parkers, and parker peters.
From here we moseyed to the museum fountain for a Dora. Dora included 100 box jumps (on the fountain), 200 dips, 300 LBC’s, while partner hopped up the steps, did 5 merkins at the top, and hopped down.
From here we moseyed back to the field for burpee suicides. These involved suicides with length of 2, 4, then 6 trees, with 5, 10, then 15 burpees at each end.
From here we moseyed to the paddleboat dock for monkey humpers, squat jumps, and lunges. Followed these up with a lovely long round of Jack Webb.
Moved to the grass to round things out with some Mary – Crunchy Frog, Penguins, Leg Lifts, American Hammer.
Thanks to everyone who pushed through, this was a good one! Can’t wait till next time!
37 Pax showed up on this cool Friday morning for some fitness and fellowship. YHC was leading a run up the mountain, and 86 lead the Angry (Tepid) Wave for some miles around the Tulane and Loyola campus. The usual disclaimer and off we go.
We started with our usual jog, making a short loop down St. Charles Ave and back to the horseshoe lawn at Touchdown Jesus. There we circled up for our warm-up COP:
SSH x 20 IC, IW x 20 IC, Peter Parkers x 20 IC, Windmills x 10 IC, Arm Circles 10 Forward 10 Backwards IC, Mountain Climbers x 20 IC
Next we moseyed to the bottom of Wolfpack Mountain. The entire Pax ran up the mountain, forward running on the inclines, side-hopping the ends, and back peddling the staright aways. Once at the top, a COP with Merkins x 10 IC, Penguins x 20 IC, Left leg cross over Merkins x 10 IC, Dying Cockroach x 20 IC, Right leg cross over Merkins x 10 IC.
At the top of the Mountain, we knocked out some Dora 1-2-3. Apologies to the Pax, as YHC misjudged the amount of time Dora would take. We split into pairs. One Pax ran down the stairs one floor and back up the ramp, while the other Pax exercised. 100 Floyd Mayweathers, 200 Squats, 300 LBC’s.
We ran down the stairs to hit the park benches. Left leg step-ups x 20 IC, Dips x 20 IC, Right leg step-ups x 20 IC, Dips x 15 IC.
We moseyed to the quad for a couple quick sprints. Sprint the quad, 10 Merkins, sprint the quad, 10 Merkins. Then we moseyed back to the flag for the finish.
86 lead his Pax on a 5 mile run to Yulman stadium and back, hitting all 3 mountains along the way.
Count off (37 Pax today!), Name-o-rama, announcements, intentions, and a prayer. I am truly grateful to have F3 Nola in my life. You guys are good friends, and you push me and hopefully make me a better man. Thanks for letting me lead today.
10 shoulder-tap merkins run down the incline followed by 10 burpees then backwards run up the incline, repeat twice and on the third time bear-crawl up the incline
With a spot on rain forecast by Chiquita, YHC opted to forgo a trip to levee. Instead we had a heavy dose of shoulder & core work. JV grumbled a bit but nevertheless 14 PAX stayed close to shelter as the skies opened up.
First we mosyed to bandstand for a warm-up COP and a healthy amount of duck fecal matter:
SSHx20, PPx20, HBx20, PPx20 & SJx20
Moseyed to the track for some fun with the running man:
1 burpee at the 1st man, 2 at the second and so forth not knowing the end result until we reached the monkey bar. Finished with nine burpees then hit the bar:
4 four groups rotated with 7 pull-ups, squats, LBCs & Dips
Lined up back on the track for another run round of running man:
2 shoulder-tap merkins at the 1st increasing by 2 until we finish with 18. YHC pulled an audible after 10 to finish with squat jumps from 12-18.
Moseyed to the shelter as the rain starts coming down.
So, YHC correspondent has been pretty busy having started and new gig and trying to ramp up as quickly as possible so I apologize in advance for the lateness in this backblast.
This morning would not only mark my one year anniversary of F3, but also the start of a new AO “The Angry Wave” . This AO name is in reference to the school mascot of the other school on St Charles Ave, Although there was much mumblechatter that it sounded like a STD, Which seemed appropriate with our F3 Urologist – Tinkles taking the first Q. I gave the usual disclaimer, Tinkles gave his announcement for Angry Wave that it would be an all running beatdown and the PAX split up and we were on our way. Interesting coincidence – Tinkles was the Q of my first F3 workout.
I had a plan in my head of what I wanted to do but that went out the window when I arrived to see the Park and Street car line were ponds from the overnight rain. So we moseyed toward Walnut and then back down the Avenue to our favorite spot of grass next to Holy Name Church.
Warm up
SSH x 20
Hillbillies x 20
Grass Grabbers x20
Mountain Climbers x20
Fwd/Rev Arm Circles x10 each way
Thang 1 BLIMPS around the Horseshoe – This was supposed to be down the Ave – which was what we did my first workout…
Burpees X5, Lunges x 10 Imperial Walkers x15, Merkins x20, Plank Jacks x25, Squats x30 While running around the horseshoe.
Thang 2 Mosey to the Circle on Loyola’s Campus
Right Leg Step Ups x15
Dips x10
Left Leg Step Ups x 15
Dips x10
Bulgarian Split Leg Squats x15 R Leg up
Dips x10
Bulgarian Split Squats x15 L Leg up
Mosey to the base of the Mountain
Thang 3 – Dirty Mac-Dulla Mountain
Trying to come up with something original I had scoured the Exi-con found this version of an Indian Run that sounded good but on paper but was kind of a cluster F. First guy in line drops and does 5 mekins and planks till the last guys passes him, then yells “6” to let the first person know to drop and start merkins.(Problem – 2 lines – so too many “6” being yelled out.
At second floor landing Merkins x10, Low slow Squats x10, Dying Cock roach x10, Run up to 3rd level landing
3rd level – King Kongs x10, Bobby Hurleys x 10, LBC’s x10, Run up to 4th level
4th level – Diamond Merks x10, Monkey Humpers x10, American Hammer x 10, Run up to 5th level
6th level – Merkin x10, Squats x 10, Penguins x10 With it raining and running out of time we did not proceed to the the top.
Flutter kicks x 15, Some other Mary I cant remember at this time. Then Mosey back to the Flag to meet back up with the Angry Wave guys. They put in about 5 miles, running around the park, to the levee, down the levee to Oak St. back up to Carrolton, and back down the Aveto the Flag
Count-o-Rama, Name-O-Rama. 2 FNG’s – Welcome Grimace and Da Cuzan (He’s Da Parishes cousin) Prayed it out.
I am so very thankful for starting F3 a year ago and am so much better for it. F3 has changed my life in so many ways. I am healthier, and more fit than I have ever been in my adult life. I have been presented opportunities professionally that would have never happened with out the fellowship of F3. I never thought on that first cold Feb morning that I would ever lead one of these workouts and now I do on a fairly regular basis. Thank you all for pushing me, motivating me, and always pulling me up even when I was the “SIX” for those first few months. I am forever indebted to you my F3 brothers! Always a privilege to lead this group of High Impact Men in the gloom. Thank you for the opportunity to lead! SYITG!
After some last minute scouting, YHC pulled up without a minute to spare. The disclaimer was given, including a word of caution about possible broken ankles, and we moseyed to the Great Lawn for the warm-up
Warm-Up
This month is Run Ranger Run and every yard counts, so YHC forwent the customary circle warm-up and chose to go old school Jr. High football style:
High Knees, Butt Kicks, Karaoke left, Karaoke right
The Thang
We divided up into 5 teams of 4. Each team received a baseball and were provided the simple rules of Rarájipari – You must kick the baseball to the Foundry. One team member can kick it the whole way or you can pass between team members. First team to the Foundry wins.
At the Foundry we all found some pull-up space for the Bern ‘n Burp – keep your chin above the bar as long as you can. When you drop out, do 10 burpees and take a 10 second rest. Repeato until time is called. Most of us got in 3 or 4 rounds.
Rarájipari under the 610 overpass to Zachary Taylor Drive.
From there we moseyed to the football field between Grow Dat and the Dog Park. 100 yard Bear Crawl
Next we moseyed to the 9th hole of the frisbee golf course for The Jack Nicklaus. Starting at the 9th hole tee box, sprint to the 9th hole (or whatever you call the contraption that you throw the frisbee into). At the 9th hole, do 9 merkins followed by 9 air presses. Then walk to the 10th hole tee box and sprint to the 10th hole where you do 10 merkins and 10 air presses. Continue this through the 16th hole. We repeated the 15th and 16th holes.
Rarájipari to the port-a-potties on the backside of the track.
On the track – 600m run as hard as you can.
Mosey back to the flag
NMM
Mistake #1 – We arrived at the flag late. How late? More than 3 minutes, less than 35. I don’t really know. I wasn’t using a watch. I was wearing one, but I wasn’t using it.
Mistake #2 – Quiche wasn’t with us.
Mistake #3 – It took me a minute to realize Quiche wasn’t with us anymore. Fracsac went out to find him. Somehow in the 30 seconds we had been standing at the flag, Frac forgot where we had come from and ran off in the wrong direction. Meanwhile, rumor has it that Quiche had accidentally locked himself in one of the Rock ‘n Roll Port-a-lets. Fortunately all City Park Roads lead to the Port-a-lets on the backside of the track. Frac finally made it there and through brute strength was able to free Quiche. Both returned to the circle, smelling of excrement and unwilling to speak about what had happened.
Mistake #4 – While playing Rarájipari on the way to the track, I mentioned to my teammates that we shouldn’t tell the groups ahead of us that they should take the street to the right up ahead. As the Q, I am apparently supposed to be taking care of the pax and so I received some instant F3 karma when the sidewalk rose up and tripped me. It felt like a pretty spectacular fall.
We had one FNG – Scrub. He came out on his own. I wasn’t paying close attention, but I believe a medical resident at Tulane mentioned F3 to Scrub while he was there being treated for a virus he contracted in South Central Jersey.
We ran a lot. It was at least 4 and half miles, no more than eight.
Rudy met us for the circle of trust. He’s just in it for the fellowship.
After the disclaimer and a quick announcement about my tweaked knee, we took a short mosey disrupting the breakfast of about 500 whistling ducks and settled in for warm up in front the bandstand. The PAX did the following exercises:
SSH -25
Self Love – 10
Arm Circles Forward – 10
Arm Circles Backwards (Seeman style cadence) – 10
Imperial Walkers – 20
The PAX then moseyed to the track where we performed alternating Running Man sprints until we hit the pull up bars. At the pull up bars the PAX split into 5 groups and rotated through the following stations. The pull up station had the count.
Pull Ups – 12
Burpees
Plank Jacks
Hillbillies
Mercans
The PAX again gathered at the track where we again did alternating running man sprints to the fountain at the front of the park. Once there, we grabbed some bench and did the following exercises:
LEft leg step ups- 20
Derkins – 12
Right leg step ups – 20
Irkins – 12
Dips – 20
The PAX moseyed on there own to the bridge for a short lived MARY
Ammerican Hamers – 20
Penguins – 20
Wife Pleasers – 20
We proceeded to mosey back to the flag for COT. We welcomed one FNG, Mr. Rogers, into the fold. For those counting RRR miles we finished at 2.68 miles.
Started off with a circle in the clubhouse parking lot.
SSH X 20
Forward Arm Circles X 20
Mountain Climbers X 20
A little plank yoga stretching
We headed to the track for some interval sprints. Jogged to the first running man and then sprinted to the next. Then jogged two running men and sprinted two, etc. Kept this up until we got to the pull-up bars.
Split into 4 groups and rotated through the following:
Pull-ups X 20 as the count
Carolina Dry Docks
Jump Lunges
Squats
Repeated the jog sprint interval pattern to the Mary area by the drinking fountain for the following:
Freddy Mercury X 20
Penguins X 20
LBC X 20
American Hammer X 20
One more set of jog sprint intervals to the fountain. Stopped there for some benches.
Dips X 15
Box jumps on the bench X 15
Dips X 15
Diamond Derkins X 15
Dips X 15
Indian run with two lines to the row bars. Did some group led Mary while we waited for the 6.
A strong wind blows, the rain and waves approach! 13 men of purpose and intent launched into the howling gloom and alas, F3 Tsunami had launched.
Thang:
Mosey down the block and back to front of Tulane for warm-up:
SSH x15
Imperial Walkers x10
Mountain Climbers x15
Merkins x10
Up Law Rd, right into Johnston Quad
Four corners circuit work x3:
Merkins x10
Dips x10
Knee ups x10
Squats x10
2 more laps around, adding 5 reps to each time (x15, x20)
Mary while we wait for the 6
The wind and rain are picking up now…the angry, dark sea approaches.
Back to Law Rd, and continuing up to Freret then deeper into campus to Newcomb/LBC Quad
Line up for 20 LBCs > Backwards to wall and mosey back, 40 LBCs
Side step to wall and mosey back, 40 LBCs
Sprint to wall and mosey back, 20 LBCs
Ahoy now, see how the sea she churns and the waves doth rise…the dreaded Tsunami is nigh.
Back to Freret then over to West Rd, to the familiar sight of Wolfpack Mountain. Up the stairs to the roof.
Now above the turbulent seas that froth below, but 7 stories up the wind howls and the rain cuts like needles into our dampened microfiber, wicking performance apparel.
Better circle up for 10 diamonds.
The tsunami is really rolling in at this point. Starfish and creatures of the deep strewn here and there, covering the manicured campus below.
Down the ramp to find some cover. Circle up for merkins IC x10, flutters x20, widearms x10, Dolly x15, Merkins x10
Back down the stairs and out into the storm…Mosey back to the flag…but wait, what’s this?? 4 minutes to spare?
At the Gumbel Fountain:
Right leg step ups x20
Dips x15
Left leg step ups x20
Derkins x10
6:15…the tsunami hits the pax and we’re all dead.
COT
Strong group today for the first Tsunami, including two visiting pax from Nashville and Tallahassee. It’s truly awesome to see the growth and health of F3 NOLA, and fun to be able to launch a new workout to provide the nation with another alternative in our busy schedules. There are so many un-explored areas in this AO, and today was just a taste.
Hawgcycle has the Tsunami Q next week, so come on out and see what’s in store. (Btw, his baby soft feet loved the Tulane quad…maybe enough to make him a regular!)
31 PAX managed to meet up on a beautiful, calm, cold Friday morning for the WPM. At 5:30, YHC gave his disclaimer. This is YHC’s 1 year anniversary with F3 Nola!!! YHC gave thanks to all the PAX for motivating and pushing him at 5:30 a.m. on a regular basis. YHC told the PAX to modify as needed, whether increasing or decreasing the reps. The key is to maximize your own workout and no one is here to judge.
Warm-ups
Short mosey to Loyola campus and to do the following in cadence:
SSHs x 20
Windmills x 20
Imperial Walkers x 20
Seal Jacks x 20
The Thang
Moseyed to the base of the WPM.
1.) Ran up the first ramp and did slow merkins IC x 10, focusing on form rather than speed.
2.) Ran up backwards the second ramp, and YHC called out Bartman to show everyone how a low slow squat is done because YHC noticed Bartman always has perfect form with his squats. Also – YHC gave a shout out to Bartman because YHC’s first F3 beatdown a year ago was Q’ed by him. YHC still remembers his very first Dora 1, 2, 3. Thank You Bartman, who led low slow squat X 10 IC.
3.) Side hopped on the flat level from one end to the other and switched direction in the middle. YHC called out Reluctant Yankee to do his favorite exercise, low country crab X 20 IC. YHC remembers during his very first WPM – Yankee was sweeping the Six, which was YHC. YHC never forgets the importance of sweeping the Six. Thank You Yankee.
4.) Ran up the ramp, and YHC called out Fracsac. YHC’s very first mothership was Q’ed by Fracsac. After the beatdown, YHC remembers this guy loves suicides and Cat. Wine Mixer. Why not….. YHC asked Fracsac to demonstrate the mixer with a 6 count. He led Cat. Wine Mixer X 10 IC.
5.) Karaoke on the flat level from one end to the other and switched direction in the middle. YHC called out Douille for his “Classic Douille”, American Hammer X 20 IC.
6.) Bear crawled up the ramp. Instead of crawling all the way up on this ramp, YHC broke up the crawl by yelling “HALT.” Stayed where everyone was and did 15 incline plank jacks IC. Bear crawled again and “HALT” again and did 15 incline mountain climbers IC. Then finished crawling to the top.
7.) Prisoner ran on the flat level from one end to the other to get to the next ramp. YHC heard few mumble chatter here when YHC announced “burpee broad jumps on the ramp.” YHC broke up this workout by yelling “HALT.” Stayed where everyone was and did 15 incline Peter Parkers IC. Burpee broad jumping again until the next “HALT” and did 15 Imperial Walkers IC. Then finished the burpee broad jumps to the top.
8.) Ran on the flat level from one end to the other to get to the next ramp. The group did lunge walks to the top of the ramp. Once again, YHC broke up the lunge walk in the middle with a “HALT.” Thanks to Gabrielle, the group did 20 decline (rather than incline) Parker Peter IC. Then finished the lunge walk all the way to the top of the mountain.
9.) At the top of the WPM, YHC decided to do some suicides. Ran down the ramp to the third light post and back to the top of the WPM and did 20 leg raises. Ran down the ramp to the second post and back to the top and did 15 leg raises. Finally, ran down the ramp to the closest light post and back to do 10 leg raises.
Ran down the stairs back to Loyola campus where the group started the workout with our warm-ups earlier.
Round of Mary
YHC dedicated this round of Mary to all the HNJ dads, who invited YHC to F3. Without them, YHC would have no idea F3 NOLA is here. YHC called out the following HNJ PAX to lead the following exercise in cadence.
Willie – Very slow Penguins x 15
Medulla – Dying Cockroach x 15
Gabrielle – Nolan Ryan x 10 on each side
YHC wanted to continue to call out the rest of the HNJ PAX but ran out of time. Moseyed back to the flag for the COT right at 6:15 a.m.
COT
Count-O-Rama 30PAX, Name-O-Rama, announcements, intentions. We will start a new Uptown workout on Tuesday. We will meet at the same spot as WPM, top of Audubon Park on St. Charles Ave. Our thoughts and prayers for Piranha’s family as they are expecting their newborn on Monday. Also prayers for De La Salle’s President. I am blessed and thankful to be able to workout with my F3 brothers on a regular basis and hope to do so for many years to come. Thank You all again for the opportunity to lead. Always a pleasure and honor to workout with the PAX. SYITG
