F3 New Orleans

Tag: Moana

  • Running and core work – from Landing Strip

    Warmup
    -Mosey to corner of St. Charles and Calhoun for 20x SSH, 20x windmills, and a 20 count standing toe touch.

    Tha Thing
    -Indian ran to corner of Calhoun and Willow for 50 LBCs OYO
    -Mosey to Yulman Stadium parking garage for a run backwards up the ramps and forwards on the flats
    -50 LBTs OYO at the top
    -Down the stairs, through campus via an Indian run down McAllister Drive to the rec center garage
    -Run up the ramps and lunge walk the flats
    -J-Lo ring of fire at the top
    -Mosey over to WPM, up the stairs and down and back to the flag

    We covered more than 5k (and some elevation) this morning. I hadn’t Q’d (or posted) at WPM for a minute, so it was good to see some familiar faces. Have a great weekend!

  • Wolf Pack Mountain – Burpee Palooza Ring of Fire – from Willie

    The PAX gathered for 530AM sharp at the WPM meeting spot on St. Charles Ave, where I announced the standard disclaimer. I also had my Bluetooth speaker and playlist at the ready. The rules are pretty simple for my music. Any PAX can skip a song, but it will trigger a 10 burpee penalty for the whole group, and there are no back-to-back skips…sorry Catfish:(). O’Douls had the honor of shuffling the songs, and it landed on “The Children will Listen” by Barbara Streisand…. The entire PAX declared a skip, and we did 10 burpees out of the gate!
    We moseyed over to the base on WPM to warm up with the following exercises all in cadence:
    SSHx20, Imperial Walkersx20, Hillbilliesx20, Self lovex20, Grass Grabbersx10, Arm Circles F/Bx10

    Once the warmups were complete, the PAX ran up the mountain stopping at each level for a Ring of Fire. All inclines were run up backwards.
    Monkey Humpers 20 total, next PAX starts at 10. Hold Al Gore while you wait.
    Couch skipped with 5 seconds left of the “Humpty Dance” – PAX did 10 Burpees.
    Low slow Squats 20 total, next PAX starts at 10. Hold Al Gore while you wait.
    Douille skipped “It’s Raining Men” – PAX did 10 Burpees.
    LBCs 20 total next PAX starts at 10. Hold a hip bridge (wife pleaser) while you wait.
    Merkins 20 total next PAX starts at 10. Hold plank while you wait.
    Mountain Climbers 20 total next PAX starts at 10. Hold plank while you wait.

    Once at the top of the mountain, I had a surprise for the PAX. Instead of a traditional ring of fire, we had Burpee Palooza Ring of Fire. Each PAX was singled out to name the artist of the current song. We did 3 burpees as a group as the new song played. Once the burpees were done, the PAX next up in the ring of fire had to name the artist of the song, if he missed it, another 5 burpees ensued, if he got it correct, we did 10 Squats. We made it through 7 of the 21 PAX in the ring before heading back to the flag. Let’s just say we did a lot of burpees, and I will leave it right there.

    Here is a list of the songs that were played in the Burpee Palooza Ring of Fire:
    Get Ready – DJ Jubilee
    Da’ Dip – Freak Nasty
    Shake it off – Taylor Swift
    For Those About to Rock – ACDC
    What a Fool Believes – Doobie Brothers
    Let’s Dance – David Bowie
    What Does the Fox Say? – Ylvis

    We made it back to the flag right on time and closed out with the COT. It’s always an honor to lead this group of great men. Already looking forward to next time!

  • Afternoon Delight 3-15-2023 – from Almonaster

    2nd Anniversary!

    PAX:

    – Strings
    – Subprime
    – Mahatma
    – Moana
    – FCOJ
    – Whopper
    – McWhopper (FNG)
    – Couch
    – Monte
    – Almonaster

    Mosey to grassy area near WWI Memorial.

    Warmup:
    SSH – 20 IC
    Arm Circles – 10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Right foot, left foot- 10 seconds each
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Mosey around the track to the first grassy area on the right past the Bridge..

    Burpees – 10 OYO
    Merkins – 20 IC
    LBC’s – 20 IC

    Mosey to the Fountain.

    Burpees – 10 OYO
    Incline Merkins – 20 IC
    Hello Dolly’s – 20 IC

    Mosey to the Golf Course Entrance.

    Burpees – 10 OYO
    Shoulder Taps – 20 IC
    Flutter Kicks – 20 IC

    Mosey to grassy area behind the Golf Hole.

    Burpees – 10 OYO
    Diamond Merkins – 20 IC
    Box Cutters – 20 IC

    Mosey to grassy area behind the Monkey Bars.

    Burpees – 10 OYO
    Lunges – 20 IC
    Russian Twists (Douille’s) – 20 IC

    Back to Flag
    Birthdays
    Anniversaries
    Announcements,
    Intentions
    Prayer

    Thanks for the Opportunity to Lead!
    Thanks,

    David Munson
    985-640-3238
    dmunson54@gmail.com

  • Afternoon Delight 3-15-2023 – from Almonaster

    2nd Anniversary!

    PAX:

    – Strings
    – Subprime
    – Mahatma
    – Moana
    – FCOJ
    – Whopper
    – McWhopper (FNG)
    – Couch
    – Monte
    – Almonaster

    Mosey to grassy area near WWI Memorial.

    Warmup:
    SSH – 20 IC
    Arm Circles – 10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Right foot, left foot- 10 seconds each
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Mosey around the track to the first grassy area on the right past the Bridge..

    Burpees – 10 OYO
    Merkins – 20 IC
    LBC’s – 20 IC

    Mosey to the Fountain.

    Burpees – 10 OYO
    Incline Merkins – 20 IC
    Hello Dolly’s – 20 IC

    Mosey to the Golf Course Entrance.

    Burpees – 10 OYO
    Shoulder Taps – 20 IC
    Flutter Kicks – 20 IC

    Mosey to grassy area behind the Golf Hole.

    Burpees – 10 OYO
    Diamond Merkins – 20 IC
    Box Cutters – 20 IC

    Mosey to grassy area behind the Monkey Bars.

    Burpees – 10 OYO
    Lunges – 20 IC
    Russian Twists (Douille’s) – 20 IC

    Back to Flag
    Birthdays
    Anniversaries
    Announcements,
    Intentions
    Prayer

    Thanks for the Opportunity to Lead!
    Thanks,

    David Munson
    985-640-3238
    dmunson54@gmail.com

  • Afternoon Delight 3-15-2023 – from Almonaster

    2nd Anniversary!

    PAX:

    – Strings
    – Subprime
    – Mahatma
    – Moana
    – FCOJ
    – Whopper
    – McWhopper (FNG)
    – Couch
    – Monte
    – Almonaster

    Mosey to grassy area near WWI Memorial.

    Warmup:
    SSH – 20 IC
    Arm Circles – 10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Right foot, left foot- 10 seconds each
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Mosey around the track to the first grassy area on the right past the Bridge..

    Burpees – 10 OYO
    Merkins – 20 IC
    LBC’s – 20 IC

    Mosey to the Fountain.

    Burpees – 10 OYO
    Incline Merkins – 20 IC
    Hello Dolly’s – 20 IC

    Mosey to the Golf Course Entrance.

    Burpees – 10 OYO
    Shoulder Taps – 20 IC
    Flutter Kicks – 20 IC

    Mosey to grassy area behind the Golf Hole.

    Burpees – 10 OYO
    Diamond Merkins – 20 IC
    Box Cutters – 20 IC

    Mosey to grassy area behind the Monkey Bars.

    Burpees – 10 OYO
    Lunges – 20 IC
    Russian Twists (Douille’s) – 20 IC

    Back to Flag
    Birthdays
    Anniversaries
    Announcements,
    Intentions
    Prayer

    Thanks for the Opportunity to Lead!
    Thanks,

    David Munson
    985-640-3238
    dmunson54@gmail.com

  • Afternoon Delight 2-22-2023 – from Almonaster

    Ash Wednesday!

    PAX:

    – Strings
    – Blowout
    – Bullseye
    – Whopper
    – Big Willy
    – Moana
    – Almonaster

    Mosey to the Statue.

    Warmup:

    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Balance on 1 foot for 10 seconds – Each Foot
    The Morpheus – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Merkins – 20 IC
    Squats – 20 IC
    LBC’s – 20 IC

    Lap to street and back three times

    Mosey to the pullup station

    Three Pull Ups, OYO
    20 Wife Pleasers, OYO
    20 Shoulder taps, 2 is 1, OYO

    Lap to the light post and back three times. – Wait for 6.

    Mary
    Leg Lifts – 20 IC
    Freddie Mercury’s – 20 IC
    Russian Twists (Douilles) – 20 IC
    Burpees – 10 OYO

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the opportunity to Lead!

  • We Discovered Wakin’ Bakin’ (Post Sweaty Bells Breakfast) – from King Kong

    Because of RCR, I decided to add miles to our typical sweaty bells workout. We woke up to a beautiful, calm, sunny morning in the mid 50’s. We couldn’t ask for a better day….

    Warm-ups
    1 – SSHs x 20 IC
    2 – Windmills x 10 IC
    3 – Arm Circles x 10 IC
    4- Hill Billies x 10 IC
    5 – Imperial Walkers x 10 IC
    6 – Halos x 10 OYO
    7 – Self Love x 10 IC
    Ran a warm up lap to the stop sign and back.

    Dirty McDeuce
    1 – Curls x 12 in slow cadence (ISC)
    2 – Goblet Squats x 12 ISC
    3 – Flutterkicks with the bells x 12 IC
    Ran a lap towards Audubon Tea Room and back

    1 – Overhead presses x 12 ISC
    2 – Alternate Lunges x 12 IC
    3 – Hello Dolly with the bells x 12 IC
    Ran a lap towards the Fly and back

    1 – Tricep Extensions x 12 ISC
    2 – Kettle Bell Swings x 12 OYO
    3 – American Hammers x 12 IC
    Ran a lap towards Audubon Tea Room and back

    1 – Rows x 12 ISC
    2 – Goblet Squat to a Curl x 12 OYO
    3 – LBCs with the bells x 12 ISC
    Ran a lap towards the Fly and back

    1 – Clean and Jerk x 12 OYO
    2 – Plank and pull the bells x 12 IC
    3 – Obliques Crunches x 12 ISC
    Ran a lap towards Audubon Tea Room and back

    Finished the beatdown with some stretches. We had a FNG, eh’ed by Moana. His name is Asri Sergici, a Trinity Dad. We named him Wild Turkey because he loves scotch (doesn’t really care for bourbon), and he’s from Turkey.

    Gabby and Almonaster met up for breakfast at Wakin’ Bakin’. This may be our new Coffeeteria spot on Sundays.

    SYITG

    King Kong

  • Workout Tribute to Cardinal’s VQ – from Willie

    Like many AOs around the country, we paid tribute to the passing of Cardinal by performing his VQ workout in the big mountain at WPM. All of the running referenced in the workout was done up the mountain. In addition to Cardinal’s workout, I did bring a bluetooth speaker and a new playlist for 2023. If any of the PAX wanted to skip a song, the entire PAX incurred a 10 burpee penalty. Cardinal’s workout is already stacked with burpees, so the PAX endured some pretty rough music. We were almost skip free, but @douille pulled a skip at the very end…. Not a surprising move from @douille. Cardinal’s VQ workout is as follows:

    Warm-o-Roma

    15- Side Straddles Hops
    10- Tempo Merkins*
    10- Flutter Kicks Double Count
    10- Little Baby Arm Circles Forward
    10- “ “ Backward
    10- Hallujahs
    10- Knoxville Cherry Pickers*
    20 Sec. Samson Hold*
    PHELPS it out
    10- Willie Mayes Hayes

    Workout
    “Card’s Run and Repeat”

    5- Burpees – We suggest a moment of silence for our brother Cardinal after completing this first set. -Rampart Burpee Counter 10
    Big Boys
    Heels to Heaven
    Run to the sign and repeat (each run to the sign is 160 meters)

    10- Burpees Burpee Counter 30
    Little Baby Crunches
    Mt. Climbers Double Count
    Run to the sign and repeat

    15- Burpees Burpee Counter 60
    Air Squats
    Freddy Mercury’s
    Run to the sign and repeat
    When you return hold squat until all Pax have finished

    As a group if there is time

    20- Burpees Burpee Counter 100

    At the COT we offered up intentions to Cardinal and his family. It’s always an honor to lead such a great group of men!

  • First WPM of 2023 – from King Kong

    I wanted to start the first WPM of 2023 the right way… so I brought couple friends, two coupons, to the workout. I heard some mumblechattering when I rolled up with those presents. Needless to say, they were with us for the rest of the beatdown.

    We ran through Tulane campus towards PJ’s Cafe. We circled up and did some warm-ups: SSHs, Windmills, Armcircles, Grass Grabbers, Imperial Walkers, Hill Billies.

    After warmup exercises, we moseyed to Tulane Howard-Tilton Library, which is named after El Wire’s grandfather. Partnered up and did the following exercises (declined shoulder taps, squats, and American hammers) while one person was running a lap around the parking lot. Flap jack.

    After the partner workout, we ran to the other side of the UC building. We were facing the steps. We bear crawled to the first step and did one merkin, then onto the second step and did another merkin, to the third step…. etc I think there were 9 steps in total. Once we got to the top we worked our way back down. We bear crawled down the steps and did one merkin at each step. After, we headed towards the bench and did high step ups x 10 each leg.

    We then ran to the base of the Baby Garage. We formed 2 lines and Native American ran up to the top with the coupons. At the top, we circled up for a ring of fire. While one pax was doing 10 hand released merkins, the other Pax were in plank position. We did 2 rounds.

    Finally, we arrived to the base of the WPM. We formed 2 lines and Native American ran all the way to the top with coupons. At the top, we finished the workout with some Mary’s. (Leg Raises, LBCs, and flutterkicks.

    Moseyed back to the flag.

    SYITG

    King Kong

  • A backblast for Bogey in the Mists of Misty Mtn – from Reluctant Yankee

    I have been able to post for some Saturdays recently – a nice change after a year of Saturdays full of early volleyball matches and activities. I am RELUCTANTLY writing a backblast after mostly quitting on the habit of recording the actions of men committed in the gloom. Not all regions write them. Its not a required rule. During the PANDEMIC we quit putting a focus on the process of recording this. I used to value it but really for the last 36 months – I didn’t see the point other than recording the date and actions of the men who got their butts out of bed. However I was recently at a Christmas party with BOGEY and man that guy guilted men back to the habit – he is dying to read and see what he missed. The thing I value the most from a backblast isn’t the ideas for future workouts but rather the recording of the date and who posted – especially for FNGS. So after a year or so they can look back and remember who Qd and what they did. I guess that’s the loss to me. I honestly haven’t read anyone’s backblast in 2 years. Bogey informs me that I am missing out on some great creative writing.

    Today we posted in the a real GLOOM. It was thick. I couldn’t see past the steeple of Holy Name. I took the Q yesterday’s gloom when I asked GABRIELLE who might be the Q in charge- his answer was no one yet. My cousin F3 HUEY – Austin Jones – was planning on a rare post – so I stepped up and took the lead.

    We ran to the base of Misty Mtn for SSH x 20, IMP WALKS x 20, Merks x 20 and Roaches x 20.
    Then at the base – we sprinted up the inclines and mosey’d on the flats up to the 4th floor. Here we circled up again and focused on our obliques. Hip Dips x 15 L and R, NOLAN RYANS x 20 L/R, and LB-Obs x 20 L/R, Bird dogs x 15 – slo
    Then we ran the incline and mosey’d the flats up to the 6th floor. Here we used the wall for wall sits, wall sits with leg lift R/L, wall base walking plank and 15 decline merks feet on the wall.
    We ran the incline and mosey’d the flat up to the 7th floor. Here we circled up for the 12 days of Christmas. 1. Burpee 2. Imp Walk Squat 3. Merks 4. Shoulder Tap 5. SSH 6. Bonnie Blairs 7. Freddie Mercs 8. Shoulder Taps 9. Plank Jacks 10. JLOS, 11. Flutter Kicks 12. LOW COUNTRY CRAB
    WILLIE had to cut out early to the ACT. Good luck getting yourself into college.

    After ROUND 7th we took a break with a LAP down a floor and up a floor.
    That was time so we mosey’d back to the FLAG.
    COT: Enjoyed the accountability, enjoyed the fellowship, prayed for family
    BOGEY – IF you read this – Thanks for the push to get back to writing BACKBLASTS. I promise a personal commitment to writing BBs again. Thanks for the accountability. You the man.