F3 New Orleans

Tag: Medulla Oblongata

  • 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!

  • 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!

  • Good Friday

    Good Friday.  I didn’t plan anything special.  I get a big fail for not including anything Good Friday related.  Mid-workout Sandbar had an idea for a Stations of the Cross workout!  I hope that happens next year.

    A very cool 60 degrees – wet ground but no rain.

    I brought back the CLassic Tinkles Blimps on the Avenue.  Here we did Burpees-Lunges-Imperial Walkers – Merks – Plank Jacks – Squats  – increasing by 5 at each intersection.  A very visible advertisement for F3 NOLA.

    From the Avenue we rain straight to the top of Wolfpack Mtn.  Once I realized how wet it was up top – we came back down to the 6th floor which we used as a base.  Here we did SSH x 20, Mtn Climbers x 20.

    From here – we ran down the stairs and up the far stairs.  Once back at the top we did  Dying Roach x 20, Dying Bug x 20.

    Another LAP.  We did Peter Parkers, and Parker Peters.

    Another LAP.  (3.5 total laps)  Back on the 6th floor we did Hip Dips x 12 each side, Bird Dogs x 20, and Monkey Humpers x 20.

    After that 3rd lap we ran back down to the bottom – and did Merks around the clock.  Each pax grab a concrete barrier for cars, DO 10 Merks facing 12 o clcok, 10 merks facing 3 oclock, 10 merks facing 3 oclock hand on the concrete barrier for a staggered effect, 10 merks facing 6 oclock decline effect, and 10 merks facing 9 oclock .

    A quick scramble over to the alley of benches.  Here we did 40 dips OYO.  Then we decline planked and waited for the 6.

    Finally we hustled back to the FLAG for COT.  A Good Friday prayer .

    Peace and See You in the Gloom.

    Always a pleasure to lead.  Reluctant Yankee

  • Eyes on the Road! Ya Merkin Maniac!

    So on a beautiful Monday morning, YHC moseyed up to the AO and noticed no water anywhere around!  It’s been awhile since we haven’t had the sweet aroma of ducks@#t surrounding us in our beatdowns.  Maybe this is a good sign…  After disclaimer we moseyed to open field on the Calhoun side of the park for:

    Warm Up

    • Forward Arm Circles X 20 IC
    • Imperial Walkers X 20 IC
    • Reverse Arm Circles X 20 IC
    • Hillbillies X 20 IC

    Next we moseyed to Row Fitness Area

    Split into 5 Groups

    • Group 1 Catalina Wine-Mixers X 10 as the Count
    • Peter Parkers
    • Lunges
    • Parker Peters
    • Rows

    Next we…Double-backed, WHAT?, surely we were going to make the Audubon loop it’s a Monday after all.  Those PAX don’t know YHC and his general distaste of running; body-weight exercises is my JAM.  So back to the Shelter!  Through the normal shortcut route hugging the lagoon which apparently is now a construction area.  Careful running through this Men at Work zone PAX.  Can I interest anyone in a Vegamite sandwich?  Maybe after the beat down.  Think about it…

    Anyway, we finally hit our destination after much ducking and diving, but no diving ducks too dry for them.  Did I mention I like body-weight exercises?  Specifically merkins, so MERKIN MANIA it is:

    8 different merkins all done 5 count OYO as fast as you can.  On the menu:

    • Diamond Merkins
    • Merkins (the classic, it never goes out of style)
    • Staggered Merks Right
    • Staggered Merks Left
    • Wide-Arm Merks
    • Crucible Merks (these were fun)
    • Hand-Release Merks
    • Tempo Merks (why did I save these for last?)

    Next up at the Shelter, let’s get some leg work in PAX:

    • Right Leg Power Ups X15 IC
    • Dips X15 IC (Wait Dips aren’t leg work, just go with it)
    • Left Leg Power Ups X15 IC
    • Dips X 15 IC (Again?)
    • Right Leg Bulgarian Split Squats X 15 IC
    • Left Leg Bulgarian Split Squats X15 IC

    Now we’re feeling good, so let’s mosey to…the Bandstand.  That was quick!  Let’s do some 11’s.  Grab a wall, step, another PAX’s shoulders for Mike Tyson’s on the lagoon side of the bandstand starting at 10 count then up and over the bandstand and run to the first light for 1 Monkey Humper.  Run back to the lagoon side for it all to start again decreasing/increasing.  You know the drill PAX!  For those who might be wondering, a Mike Tyson is you start in a merkin position with feet against a wall or step, you squat back as first move of exercise back to merkin position and then complete a merkin.  That’s one.  Those were fun, are we seeing a merkin theme here?

    Surely we’re done, we can see the Flag (or where the Flag should be) from here?  Well, we have 3 minutes left so let’s mosey to an open field, which used to be an open pond not that long ago, for one last CoP.  Let’s do Febreze!  A new one for me, here’s how it works.  Kinda like an AB version of Jack Webb with way more Air Presses.  PAX starts with 1 Big Boy Situp and then at the top of that sit up, hold feet up six inches and do 10 Air presses.  Back down for 2 Big Boy Situps and 20 Air Presses holding those feet up the whole time.  PAX made it up to 4 Big Boy Situps and 40 Air Presses until our time was up.  Great job PAX!

    Mosey back to Flag for:

    Seaman and his new dog!  We missed you at the beat down Seaman, but happy to see you and meet your new friend.

    Count-Off

    Name-O-Rama, we had one FNG who is an artist that paints scenes of live music shows.  Think Frenchy.  What a cool gig!  After much mumblechatter, Splatter is the name.  Welcome to the PAX, Splatter!  And thanks to Brown Bag for EHing.

    Announcements

    Intentions

    Prayer

    Thanks to all the PAX for letting me lead today.  It’s truly an honor!

  • 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.

  • The bear went over the mountain

    The PAX gathered at the AO in the refreshingly cool morning gloom, and as Brown Bag was not wearing a parka, YHC knew it must be just above 50 degrees.

    Standard disclaimer and mosey around the track with a hard right turn across Magazine St, through the bollards and around much standing water to relative high ground in the oak alley.

    Warm up COP

    5 burpees OYO , SSH x20 IC, Peter Parkers x20 IC, 5 burpees OYO, Sealjacks x20 IC, ParkerPeters x20 IC, 5 burpees OYO, Smurfjacks x20 IC, Mountain Climbers x20 IC, 5 burpees OYO, plankjacks x20IC

    Mosey down magazine to the field in front of the zoo, which was looking like a lake. Much mumble chatter about puddles and wet shoes. We modified to the parking lot, using it as a large rectangle for cycling through BLIMPS at the corners. 5 Burpees, 10 lunges (2 legs is one), 15 Imperial Walkers, 20 merkins, 25 Plankjacks, 30 squats.

    PAX then assembled in two lines for Indian run across the levy to the ‘fly.  One large pool of water disrupted the smooth flow of the indian run formation with PAX tacking starboard and port to avoid it, except for Sea Man, who would not be deterred by mere water and kept his line straight down the middle of it.

    PAX assembled at the molehill at the end of the soccer fields.

    We then bear crawled up over and down the other side of the mountain, to see what we could see.

    On the other side we did 30 LBCs, then moseyed back around the mountain and reassembled.  Up and over the mountain again, but the second time we planked until all assembled, then Jack Webb 7s (merk followed by 2 air presses, to 7 merks) . Bear crawl back over the mountain to Jack Webb’s meaner brother, the Iron Hulk 6s. (merk followed by 4 air presses to 6 merks). Bear crawl back over the mountain.

    4 trips over the mountain and we were out of time.

    fast mosey back to the flag, COP, announcements and intentions.

    Thanks for the opportunity.

     

  • Methane Crew

    Beautiful AM 65 degrees and a cool breeze.

    Wanted to take a nice reverse lap up and around the FLY.

    Disclaimer

    We moseyed to the soccer goal in front of Audubon Zoo.

    COP 1:  SSH x 20, Imp Walker Squats x 20, Peter Parkers x 20, Dying Roaches x 20

    Mosey to the FLY.

    COP 2:  Square Bear Crawl – Bear Crawl 25 yards forwards, 25 yds sideways left, 25 yds backwards, 25 yds sideways right

    Mosey to Monkey Hill.

    COP 3:  Negative 2s.  Do 20 plank Jacks, run up and over and do 18 merks, up and over and do 16 plank jacks, 14 merks, back up and over until 0.

    Mosey to baseball fields.  Chitty Chitty Bang Bang  2 rounds.  All in plank jump over the legs of the PAX.

    Mosey to Labrynth:  COP 5.

    Russian Twist, LBC, Penguins, Low Country Crab, Fire Hydrant, Parker Peters, and Donkey Kicks

    Mosey back to the Flag

    At the flag it was PLANK WALK and wait.

    We finished with the recent ISI challenge of SHOULDER TAPS in 2 min.  I did 110 but 86 won the day with 133.

    Thanks – It is always a pleasure to lead

  • Record Breaking Workout

    A record 26 PAX showed up Wednesday morning to the heavy, humid smell of duck shit. We ran quickly from that spot in order to introduce the PAX to some special hip-loosening yoga stretches. Seaman got a little too excited about these and had to be publicly asked to stop the #mumblechatter. Yankee rolled in hot, as usual, and caught up in time for some downward dog action. From there we took with some run/sprints, burpees, then some BrownBag special – defensive basketball slides. We stopped at the fountain for some power-ups, etc., then continued the run around the park to our soft, special, wet golf course green. BrownBag whipped out another special with some Climate Change – PAX in the Al Gore, tree-hugging position. We finished off with some more run/sprints before being welcomed back to base with the comforting smell of duck shit once again.

    PAX posting (courtesy of Yankee’s memory):

    Gabrielle
    Sandbar
    Saban
    Jingle Vader
    Rev Sox
    Jadaveon
    R. Yankee
    B. Bag
    Chiquita
    Seaman
    Tinkles
    Tito
    Angie’s List
    Moist
    Medulla Oblongata
    Bartman
    El Wire
    G-Spot
    3-way
    Nip/Tuck
    Cavalier
    Willie
    ​Peaches
    YSR
    **Missing a 2 or 3