F3 New Orleans

Tag: Moana

  • God Save The Queen (and us) – from Tinkles

    Good idea, poor execution. We ventured away from higher learning and back to our playground roots. After a warm up we BLIMPED our way down St. Charles to Daneel playground. Partnered up for some Dora 1-2-3 with burpees, LBC, and squats. Noted on the corner was the house of one of our limey pax flying the Union Jack. A moment of silence was considered but we were short on time. Indian run back the flag with modification and chaos ensuing. Oh well. Count off and namorama with a welcome back to Poboy. Blessings for a great weekend.

  • Less Than or Equal to One Man Left Behind – from Tinkles

    Last week we had some aggressive workouts. Llama is still somewhere on the golf course. We think he will be back. With that in mind we stayed centered on the flag but were still able to get some quality time in!

    Warm Up:
    SSH x 30, IW x 20, FAC x 20, RAC x 20, Mountain Climber x 20.

    Beat down:

    1/2 mile loop with station for 30 LBCs, 20 Squats, 10 Merkins. Pax covered a range of 2-3 miles.

    Count off, Namorama (Welcome FNG Wilson!), Intentions, Prayer.

  • Mini Murph Mountain Misogi – from Sandbar

    YHC was so impressed with and envious of the 55K Pax (way to go @Rudy!) that I started thinking how we could reach for something strenuous in the 45 minutes of WPM. A ‘misogi’ is a pop exercise physiology term for an physical endeavor that is intended to extremely challenging and perspective changing. I think the 55K was exactly that. Two rules with misogi: they should have maybe a 50% chance of success, and nobody should die. Check out Michael Easter’s book, “The Comfort Crisis” for a great piece on this.

    On August 23, 2019, YHC introduced The 5 Mountains to WPM, with ‘mixed’ results. The PAX have revisited that path several times over the last 3 years, but the opportunity was there to expand on that base. Given the 8/23/2019 experience, YHC urged the PAX to pre-hydrate and buckle up.

    We gathered in the gloom and YHC insisted the PAX organize in groups of 4 of similar speed – one to run for help and two to carry the body.

    YHC laid out the route between the 5 mountains, but with 10 burpees at the bottom and top of each mountain. That’s a burpee century if your counting @bolt ! Then YHC added some lagniappe – a stop off at the ROTC pullup bars for a quarter Murph (with no vests, but about 3.25 miles running). 25 pullups, 50 merks, 75 squats. YHC also urged the PAX to stays in groups and modify as needed.

    I had no idea if this was possible in 45 minutes.

    YHC set off with @couch, @king kong, and @meatball. The other PAX were close on our heels. After the first 2 mountains, we checked our time and decided to go for the Murph as well. At mountain #3 (Reilly garage) YHC started to feel a little woozy near the top. By the 4th mountain, merlot was tickling my tonsils. After the ascending burpees at Mountain #5, it was just about putting one foot in front of the other to get up the stairs. By then there was a welcome pouring rain to cool us off.

    And back to the flag. 44 minutes and 30 seconds. We did it. Thanks to the PAX for accepting a friday morning CSAUP challenge.

    COT and @king kong asked everyone to send birthday wishes to his wife. Man is he going to regret that one. Btw, shout out to our PAX @Lulu, who is one of the engineers at Boeing working on the Space Launch System for NASA -Michoud. Looks like they will send a rocket to the moon this week. Sometimes it IS rocket science.

  • On the River with Big Freedia – The Twerk Heard Round the Swirl – from Willie

    11 Pax met at the entrance to Audubon Zoo for a kettle bell work out led by yours truly. I had my bluetooth speaker in tow with a new and improved F3 playlist. My standard rules apply to the music. If any of the PAX want to skip a song, it means 5 burpees for everyone. There is only one skip at a time, so we are all stuck with the next song. Almonaster did the honor of hitting “shuffle” to begin the workout. After a short warmup, the PAX carried their bells to the banks of the Mississippi River to start the beatdown. Warm ups consisted of the following:

    Halos x 10 both directions, Self Love x 20 oyo, Grass Grabbers IC x 10, SSH IC x 20

    At the river, we partnered up for a DORA 100, 200, 300… One Partner bear crawled about 20 yards then proceeded to run to the levee and back, while the other Partner did the following:

    100 kettle bell pull throughs (1 is 1), 200 LBCs with the bell, 300 overhead press.

    After we shook out our shoulders on a 20 count, the PAX then circled up for a Big Freedia Ring of fire.

    All Pax held in Al Gore position. Pax 1 did a low slow squat with 20 pulses counting out loud to 10. At 10 the next PAX started his pulses, and so on.. This was followed by Monkey Humpers, all to the music of local hip hop artists Big Freedia, Mystikal, DJ Jubilee, and Freak Nasty.

    The PAX and their bells made it back to the flag with a few minutes left on the clock for some Mary. Sandbar called for a skip making the PAX do 5 burpees at the very end of the workout. We closed Sweaty Bells with COT, then breakfast ensued at Panola Cafe.

    It’s always a pleasure leading such a great group of men!

  • It’s Going to be a Great Day – from Landing Strip

    Warmup
    -mosey to WW1 Memorial, do 20x SSH

    Tha Thang
    -deconstructed BLIMPs = 5x burpees, followed by a lap past the Peristyle, through the parking lot and back to the WW1 Memorial, followed by 10x lunges (2:1), 15x imperial walkers (2:1), 20x merkins, 25x plank jacks and 30x squats, each followed by a lap
    -if you finish, then start back the other way (30x squats, 25x plank jacks, etc.) until we hit time
    -mosey back to the flag for COT

    COT
    -Author BJ Fogg (Tiny Habits) says we can transform ourselves via the formation and deconstruction of good and bad habits in our lives. I heard an interview with him where he says the most powerful habit anyone can pick up is to simply say the phrase “It’s going to be a great day” upon waking up each morning. I’m going to try it and encourage the HIMs of F3 to do so as well.

  • Beautiful Sunday Morning w/o JV – from King Kong

    I woke up to this beautiful Sunday morning to lead a Sweaty Bells beatdown. Low humidity at 51 degrees (no wind, calm, blue sky)…. what else can you ask for? No Jingle Vader sighting this morning. Must had a wild birthday night.

    Started off with the following warm-ups: Forward arm circles, backward arm circles, windmills, grassgrabbers, hill billies, and imperial walkers. We then ran a warm up lap from the statue to the stop sign and back.

    The Thang 1:
    Grabbed the sweaty bells and lunge walked from light post to light post. We stopped at every light post with exercises in between:

    1st – curls in slow cadence x 20
    2nd – squats to overhead presses x 10 OYO
    3rd – chest presses in cadence x 15
    4th – flutterkicks with bells in cadence x 20
    5th – curls with arms straight out in slow cadence x 10
    6th – manmakers x 10 OYO

    The Thang 2:
    Dora 1, 2, 3
    100 sweaty bell swings
    200 pulling sweaty bells from left to right and right to left in plank position
    300 flutter kicks

    The Thang 3:
    1- grabbed a bench and did 15 right leg step ups with the bell in cadence
    2 – 10 decline merkins OYO
    3 – 15 left leg step ups with the bell in cadence

    Finished off with a round of Mary with American Hammers with the bells x 10, Hello Dollies x 20, and Protractor with the bells.

    COT
    We have a FNG. Thank goodness Angie’s List wasn’t there because this could have gotten ugly. He’s a rugby player, and works as an announcer for the Nola Gold Rugby team part – time. And he was once a butt double for an actor for a movie set “Breacher”???? So we named him BUFFer. Get it?

    Always grateful to be out there with the PAX. Thank You for the opportunity to lead. SYITG.

    King Kong

  • Sweaty Bells – 4-3-2022 – from Almonaster

    Day after Hogs!

    PAX Attended:

    – Almonaster
    – Moana
    – Slinger
    – Jingle Vader
    – Stork
    – Subprime
    – Moules

    Warm-up.

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

    Mosey to the Fly.

    Curls

    11’s – Goblet squats starting with 10 and Wife Pleasers(Disappoiners) with the bell on the other side.

    Back to Field

    Sets

    Overhead press X 20 IC
    Bent over rows X 10 IC
    Right arm rows X 10 IC
    Shrugs X 25 IC

    Set 2

    Move the bell between hands plank X 20 IC
    Right arm plank rows X 10 IC
    Left arm plank row X 10 IC

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer
    Coffeeteria

    Thanks for the opportunity to lead!

  • An Uptown Backbalst – from Tinkles

    We ran a loop with a little extra. It was Valentine’s Day.

  • WAIT…The Mountain Is The Other Way! – from Fast Tax

    It was a brisk morning at Wolfpack Mountain. As YHC walked up to the circle, it was apparent that many of the PAX assembled were stretching out for an anticipated run to the Mountain…little did they know that was not to occur. As the clock ticked toward 5:30 we were joined by 2 FNG’s and welcomed two PAX from out of state: Roadhouse (F3 Omaha) and Chazz (F3 Naperville).

    After disclaimer, we moseyed off into the park, confusion/consternation evident on the face of some of the PAX as the Q clearly was going the wrong way…the mountain was the other way. I could almost hear the thoughts emanating from those in the back, “does he know this is WPM? Should we tell him we usually head the other way?” Nope, not today.
    We moseyed all of about 25 yards and circled up for warmups, which began with the ordinary and then a couple of more creative items thrown in: Abe Vigodas, SSH, Nancy Kerrigans, Hairy Rockettes.

    Warmups completed, we moseyed through the park until YHC found 3 trees suitable for the next event – Bearmuda Triangle. It turns out the event was aptly named since we mysteriously lost a couple of PAX along the way…
    Three trees, ~30yds apart in shape of a triangle. PAX performs one burpee at first tree and bear crawls to 2nd tree, 2 burpees and bear crawls to 3rd tree, 3 burpees and bear crawl back to 1st marker. Rinse and Repeat except 3,6,9 Crab Merkins (which were apparently new to Uptown). Rinse and repeat 9,12,15 Burpees. Add in navigating through the dog crap…Priceless.

    Captain Thor followed, a 1:4 ratio of BBS to American Hammer, performed OYO, increasing by 1:4 each rep, 10 reps. For those who like to avoid math, the total effort was 55 BBS and 220 Amer Hammers.

    Still not facing a mutiny from the dirty hands and lack of running, YHC called out the next exercise, Welsh Dragons.
    While remaining in plank position, PAX bear crawls forward 5 yds, does 1 merkin, 1 plank jack, and tap the BACK of each shoulder 1 time. Repeat adding 1 rep to each exercise each 5 yds – bear crawl forward 5 yds, do 2 merkins, 2 plank jacks, 2 sets of back of shoulder taps… etc. We continued until we got to 10 reps each (50 yds), holding plank for rest of PAX to finish.

    With time to spare, YHC thought Indian Crab Walk, sure, why not…

    We wrapped up the day’s events circled up around the fountain for tricep dips and the manatee, an over-the-back shoulder-leg stretchy thing starting from the superman position. Yes, it looks as funny as it sounds.

    As 6:15 came upon us, we headed back to the virtual flag for COT, welcoming our new FNGs, Prairie Dog and Carpetbagger. Followed by Coffeteria at PJs.
    PS, It wasn’t until later that YHC realized (or was reminded) that PAX were likely hoping to get a lot of running in for RunCajunRun…Sorry.

    Thanks for the fellowship and the chance to lead at WPM!
    SYITG

  • Brickathon – from Rudy

    Loaded up the Mini with enough bricks for the expected Wolfpack Mountain crowd. Had to dig up a few extra pavers from the driveway just to make sure (and had to replace them quickly before the M saw them missing…). 530 rolls around – so lets get started.

    Circle up in front of Tulane for a real quick warmup. Some SSH, some forgetfullness (oh yeah, Imperial Walkers). Then gather round the Mini and start unloading the bricks – grab yourself 2 and head to the foot of the mountain. Fair warning to the PAX who were listening: the pavers were definitely heavier than the bricks. That would become more and more evident as the workout went on.

    At the mountain, lets start the WFT run up the mountain. Lots of chatter about “bricks” and “car windows”. Oh yeah, I guess that’s kind of a thing around the uptown parts. I did not explicitly mention “dont throw bricks at cars” in the Disclaimer. Perhaps I should have.

    Stopping at the halfway point, we planked for the 6. THen some Peter Parkers (quick 5 OYO burpees for Angie, who apparently never shuts the h**k up..), Then some shoulder taps (with bricks). Then WFT run the rest of the way up.

    At the top, partner up.

    1st round: PAX1 hand release brick-merkins, PAX2 bear crawl down the ramp a ways, then mosey back up. “A ways down” seemed imprecise enough for the PAX. And YHC, without glasses, was unable to distinguish light posts from other posts. So everyone just make the best of it.

    2nd round: PAX1 dying cockroaches (w/ bricks). PAX2: Mosey down, then Crab Walk up. El Wire insisted on more precise instructions again. So we’ll do 2 rounds each: Crab Walk up once, Walk Crab the other time (though YHC is still not sure which way is which).

    Might (or might not) have been a 3rd round. Alas, I don’t recall.

    Now time for groups of 3. Once again, YHC is reminded at how hard simple instructions can be for PAX during a workout. But eventually, everyone managed to get into appropriately sized groups. PAX1: run down the ramp and start Situps at the bottom. PAX2: Start Floyd Mayweathers (w/ bricks). PAX3: Run down the ramp (w/ bricks). Keep trading out, running up and down (as a team). Keep going for a while. Here’s where YHC lost out on the sooth, light bricks, and was stuck with the gritty heavy paver. That DEFINITELY made a difference for poor little ol’ YHC.

    Then – head to the Touchdown Jesus lawn.

    A few rounds of Bones (Wait, no Bieber) keeping time: 7 burpees on the minute, finish the minute with an exercise. Wanted to get through 7 rounds of this – but PAX started grumbling about being late. So had to call it off. Reload the Mini (I’ll give the Uptown PAX credit – they did a DARN NICE job of neatly restacking the bricks!).

    COT: 29 PAX. Lots of running stuff coming up. Call out our intentions, remember our victories, thanks and needs in a moment of silence, and finish up with a prayer.

    Thanks for letting me lead through a typically disfunctional Rudy workout!