Tag: Pipeline – F3 Charlotte

March of the Penguins – from Willie

As the month of March approaches its end, so does the March of the Penguins CASUP (1000 Penguins per day in the month of March). Special shout out to @Sandbar, and @Sogo for accompanying me on this journey. Also, a big thank you to the Qs this month who added extra penguins to their workout. That does not included @Douille who did 3 total penguins at Misty Mountain last Saturday.

Yours truly rolled into the workout right at 5:30AM, dressed in a Penguin onesie, with Welcome to the Jungle blaring on the bluetooth speaker. My standard music rules applied. The PAX can skip a song with a 10 burpee penalty for the entire group. After the standard disclaimer, we moseyed to the field for a warm up, all in cadence.

SSH x 20
Imperial Walkers x 20
Mountain Climbers, Peter Parkers, Parker Peters x 15 each
Self Love OYO for 1 minute
Arm Circles Reverse/Forward x 10
Hillbillies x 20

The PAX then made it’s way to the statue in front of the zoo, and partnered up for a not so traditional DORA. The only exercise was 600 Penguins 2/1. Partner 1 ran the small loop while Partner 2 banged out penguins. We had 2 skips during the DORA, resulting in 20 burpees. The skipped songs were “Living on a Prayer” by Bon Jovi and “Spoon Full of Sugar” from the Mary Poppins sound track.

The next transition was a run to the bandstand where the PAX circled up on stage for the Name That Tune challenge. The songs on this playlist are all songs that we know and love, but they are sung in a Lounge Singer style by the one and only Richard Cheese. The PAX did 30 Penguins 2-1 while the song played, then the PAX to the left had to guess either the song title OR the original artist. Get it right and we continue with penguins, a wrong answer gets the PAX 20 merkins. Some of the songs played were hits like, “Baby Got Back”, “Gin and Juice,” “Brass Monkey,” and “Been Caught Stealing” just to name a few. The PAX did pretty well as we only had 2 wrong answers resulting in 40 merkins. With 6:15AM approaching we made our way back to the flag for the standard COT.

It is a pleasure to lead these men in a workout, and I appreciate the PAX indulging me in my crazy ideas.

SYITG

Willie

+1

March 27, 2024
Short Circuit – from Reluctant Yankee

Today the Q was mine and what a nice treat to show up with a FNG and Chardonnay pulling a Kotter and joining us in the GLOOM! Man the 10 degrees cooler was a total game changer for my energy at the beatdown.

Quick disclaimer – and then 22 MEN did the difficult thing and posted for F3 Birdcage at Audubon Park.

We ran the mini loop by the club house for a warm up and then a quick COP warm up with SSH, Imperial Scott Walkers, Mtn Climbers, Dying Roaches, and Bird Dogs x 20

Quickly set up a SHORT CIRCUIT –
Station 1 in the benches –> Dips, Bulgarian Split Lunge L/R, Irkins and Derkins, and Seated Squats (x 20)
Run to Station 2
Station 2 SUICIDES in OAK ALLEY
Run to Station 3
Rows and Plank Jacks x 25
Run to Station 4
Pull Ups x 10 or Negatives
Run back to Station 1

Back to the BANDSTAND
6 MIN OF MARY
LBC, LBT, Lil baby obliques, Hip Dips L/R, Wife Pleasers, O Mary, Flutters, and Low Country Crab x 20

Thanks for the opportunity to Q today!

0

August 16, 2023
Afternoon Delight German “Cawfee” Edition – from Willie

The Afternoon Delight relocated from its typical AO location to the City Park Mothership for ann Afternoon Delight German edition. We started the workout with a disclaimer and we set off to warm up in the field adjacent to NOMA. I did put together a German Delight playlist littered with the “Chicken Dance” throughout. If the Chicken Dance came up, that was 5 Burpees for the PAX. It hit us on the first SONG! The warm up consisted of the following all in cadence:

SSHx20, Arm Circles F/Bx10, Imperial Walkersx20, Mountain Climbersx20, Downward Dog stretch for 15 seconds.

Next we partnered up at the foot of NOMA for a DORA 123 German style. Exercises were 100 LBTs (2/1), 200 Shoulder Taps (1/1), 300 Rocky Balboas (2/1). During thee transition from running to exercising each pair had to doe si doe reminiscent of Clark Griswald German dancing during Oktoberfest in the movie “European Vacation.”

Next the PAX gathered in a Ring of Fire for a Burpee Palooza, name that Artist. The PAX did 3 Burpees while the new song started to play, the PAX to the left had to name the artist of the song. Miss and that was 5 more burpees, get it right, 10 air squats. Here are the results to the best of my recollection:

Mr. Brightside – the Killers – SOGO – Burpees
Shout at the Devil – Motley Crue – Walker – Squats
Sweet Caroline – Neil Diamond – Couch -Burpees
Block Rockin Beats – Chemical Bros – Blowout- Burpees
Sexy Back – Justine Timberlake – Pipeline – Squats
Elvira – Oak Ridge Boys – Douille – Squats
What A Fool Believes – Doobie Bros – Subprime – Burpees
Chicken Dance – 5 Burpees
FUN – Pitbull – Almonaster – Burpees
For Those About To Rock – ACDC – Strings – Burpees (Can’t believe he missed it!)
Africa – Toto – Manchovy – Burpees
Aint no Mountain High Enough – Michael McDonald – Whopper – Burpees
All I Do Is Win – DJ Kahled – Big Willie – Burpees
Any Way You Want it – Journey – ??? Squats
Black Dog – Led Zeppelin – Wille – Squats

It’s quite clear that the PAX does not pay attention to who sings the song….

We an back to the flag, closed with a traditional COT and adjourned to the Deutsches Haus for some German “Cawfee,” and were met by several cawfee only PAX. It was a beautiful night! Always a pleasure to lead such a great group of men, even if they don’t know their music.

+2

June 1, 2023
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!

0

May 20, 2023
Hands free – Argentina won the cup! – from Reluctant Yankee

YHC had the Q for a Monday chilly skinny. 18 PAX circled up for a quick disclaimer kind of and we were off joined by a FNG-soon to be named Hands Free – Headlocked by Whopper.
Took off to big field across from Zoo.
Warmup COP SSH x 20, Imp Walkers x 20, Shoulder Taps x 20, and Roaches x 20
Run over to the Audubon statue for a modified Dora.
Partner up – Plank Jacks for #1 while #2 runs a lap – then flip flop
Then Dips for #1 while #2 runs a lap – then flip flop

Then we ran to fly by the river for a COP –> walking plank, hip dips, jlos, and nolan ryans

Then we ran to the hill. Merks 20 run over the hill drop 4 and do 16 merks repeat and drop by 4 again to 12 drop to 8 and drop to 4.

Indian run off the FLY – RUUUUUUUUUUUUUUNNNNN! TRAIN.
We didn’t make it – TRAIN blocked us but lucky us only one car.

Ran to the LABRYNTH. I swept the 6 with the 29 year old FNG -Hands Free and even though he said the workout wasn’t hard he was suckin air a la Jingle Vader. LOL.

At the LAby we did 20 Dips, 20 Wife pleasers using the bench and 20 decline merks.

Ran to the flag for the complete 2.35 mile loop.

Nice Monday gloom!
Always fun to lead. See you on Friday for my next FROZEN Q.
Peace – and Gratitude.
RY

+1

December 20, 2022
Fast Tax Redemption – from Fast Tax

Seems like more than 10 months since YHC’s notorious Q at WPM during Run-Ranger-Run month. Apparently, some Uptown PAX are still lamenting YHC’s exercise selections that fateful day in February. (A recap of the events of that day can be found here https://www.f3nola.com/2022/02/18/wait-the-mountain-is-the-other-way-from-fast-tax/). Hoping to redeem himself as a Q in the eyes of the Uptown PAX, while designing the pre-game workout YHC endeavored to not select anything that might get the PAX dirty.

As YHC started setting out cones, you could feel the wonder and anticipation permeating in the not so crisp December air as questions swirled in the minds of the PAX present; what did Fast Tax have in store for us? Would it at least be better than his last Uptown Q?

After the usual disclaimer, we moseyed a few steps and began our warmup.
Warmups consisted of: SSH, Hairy Rockettes, Mountain Man Poopers, Peter Parkers, and Crab Merkins. YHT noted that the Uptown PAX liked Crab Merkins about as much as the Pontiff PAX…might be time to shelve that one.

Sufficiently warmed we lined up while YHC described the next event, Red Barchetta.
Designed to get the heart rate up, much like the song by Rush of the same name, the Red Barchetta begins with PAX lining up to begin the following OYO: 100 Yard Dash then 100 SSHs, run back to start point; 75 yard dash then 75 mountain climbers, run back to start; 50 yard dash then 50 LBCs, run back to start; 25 yard dash then 25 Merkins, run back to start; 10 yard dash then 10 burpees, run back to start.

With 30 minutes to go, we circled up so YHC could introduce BATTLE FRISBURPEE and review the rules. Note: The full rules can be found at the end of this backblast and also in slack as a PDF if you search files for “Frisburpee.”

Team 1: Light Shirts
Team 2: Dark Shirts

Typically, I would list out each team but I don’t have a clue who was on which team. It was a pretty close battle all the way to the closing bell. Final score 3-3. Technically, Team 1 won by a point b/c Team 2’s final point was after the game was over…
Now that the Uptown PAX have been introduced to the game, it’s time to have an AO championship, City Park, Pontiff, and Uptown.

With game over we headed to COT for name-o-rama, announcements, intentions, and prayer followed by coffee at PJs on Magazine.

Apologies if I missed anyone.
Thanks for the fellowship and the chance to lead at The Skinny!

SYITG

Battle Frisburpee (revised 8/24/2022)

Battle Frisburpee – The Concept:
A blend of ultimate Frisbee, football, soccer, and dodgeball, with an emphasis on individual burpee punishment, played running the width of a football field (sideline to sideline) as the length and the 5 and 20 yard lines as the left and right boundaries. Each side’s end zone begins at the sideline and has a depth of 5 yards in from the corresponding end. This equates to a field 63 yds from end to end, including a 5 yard end zone on each side, and a width of 15 yards for 10 or less people, 20 yards for 12 – 14, and 25 yards for 16+. The Goalie Box extends from the back of the end zone to the sideline or 5 yards deep in total.

Battle Frisburpee – The Rules:
For every “kick off,” the Frisbee must land in the field of play or go through the end zone. If the kickoff goes out of bounds, it is the receiving team’s ball at the Halfway point (26 yd line).
To score, a PAX must catch the Frisbee in the opposing team’s end zone.
When a team scores, the entire opposing team must do 3 burpees.
If the Frisbee is dropped, i.e. thrown but not caught, the last person it touches (usually the one throwing it or the one who muffed the catch) must immediately drop and do 3 burpees. The Frisbee is still “live” and is treated as a fumble, any nearby PAX from either team can pick it up and resume play.
If the Frisbee goes out of bounds, the last person it touches (usually the one throwing it or whoever it hits on the way out) must immediately drop and do 3 burpees. The Frisbee is “dead” and is treated like a soccer ball that went out of bounds, i.e. the opposing team now stands at the spot it went out and immediately resumes play (without waiting for burpees to be completed).
If either of the player’s feet or any part of the Frisbee itself crosses the boundary, it is deemed out of bounds (clarification provided for Frac’s sake). If the Frisbee goes out of bounds in the air and then back in without touching the ground, it is still considered out of bounds and a turnover at the point it initially went out.

Each team must appoint a “Baller” to act as a goalie of sorts. The Baller must stay in the Goalie Box if they are holding the ball and can throw the ball at any approaching opposing team member, whether that person is holding a Frisbee or not. A player hit with the ball, must immediately drop the Frisbee, if carrying one, and do 3 burpees. The Frisbee is still “live” and can be picked up immediately by anyone else.
The player is only “hit” if the ball doesn’t touch the ground first.
The Baller is the only one who can throw the ball at an opposing player and the Baller must throw only from the Goalie Box. Also, the Ball cannot be passed from teammate to teammate. The Baller must put it down and the new Baller picks it up.
The Baller can leave the Goalie Box to retrieve the ball or teammates can retrieve for him. The opposing team cannot interfere with the retrieval of the ball or even touch the ball.
At any time, the Baller can elect to act as a player and run down the field but he must leave the ball in the Goalie Box, thus leaving the Goalie Box unguarded.

A player carrying the Frisbee can throw the Frisbee at an opposing player (that is guarding too closely) resulting in that player having to immediately drop and do 3 burpees.

A player can only hold onto the Frisbee for 5 seconds (one MS, two MS, etc…) but, to enforce it, someone on the opposing team has to count aloud. Time can be increased or decreased by mutual consent.

If the Baller accidentally throws the ball at an opposing player’s family jewels, the hit player gets a free pass on burpees. (aka “The Bogie Exception”)

If a PAX catches the Frisbee in the opposing team’s goalie box and is hit by the baller at the same time, THE TIE GOES TO THE FRISBEE RECEIVER.

A dropped frisbee, i.e. one that touched someone first, in the opposing team’s goalie box is a live ball and will count as a score if the scoring team picks it up in the goalie box. An uncaught Frisbee landing in the goalie box is turned over to the home team.

+2

December 5, 2022
GNARLY NUTRIA #7 – from Reluctant Yankee

Well …I found the results from the Gnarly Nutria and I thought it would be a shame to not have the results written for posterity. Sandbar was the q BUT Abandoned ship so he could do something with the family out of town. As always that was the RIGHT decision. I arrived from a 520 mile hike across Spain on Monday 7/18. I posted for my first F3 beatdown post hike in the AM. That evening I decided not to run bc I wasn’t ready yet. I watched on the sidelines with injured Wax on, Wax off. Wax on was kind enough to pick up the beer from Brown Bag which he was kind enough to DONATE! There were at least 4 beers per runner. 2022 WAS the worst attended Gnarly – I mostly blame myself since I was out of town. Then I blame everyone else except Brown Bag because he posted and DONATED the beer. You the man Brown Bag!

Ok results:
#1 Beiber- upt , #2 Gump – upt, #3 Couch – upt, #4 El Guapo – Wrd, #5 Tinkles – upt
#6 So GO – wrd, #7 Rev SOX – wrld, #8 RUDY – wrd, #9 Baldy – World, #10, Pipeline – upt,
#11 King Kong – – upt, #12 Katy – upt, #13 harry carry – upt, #14 Frac sac – world , #15 Almonaster – upt, #16 Sub prime upt #17 moby dick world

No runners palced 18-20

Chiquita, Brynn Johnson, (GUMPS M) #2 (Tinkles M) and Brown Bag both ran 2 laps
Ruckers were BIG WILLIE +3, Strings, Triple Shift, Satchmo, Gabby, Tube Steak PVC, BOLT, War Eagle.

Congrats to UPTOWN for another victory on your home turf.
Forgot all of the mumblechatter since I am writing this in October and the event occured in July

Peace-RY

+3

October 4, 2022
Whatever It Takes to Win a Race – from King Kong

Before I arrived at the AO, I made a stop to drop off couple coupons in the front of the statue at Audubon Zoo. At 5:30 a.m. 15 Pax gathered at our imaginary flag. I gave my disclaimer and then headed towards the grass field in front of Audubon Zoo with few warm-ups in cadence: self-love, windmills, low slow squats, SSHs, Hillbillies, and Imperial Walkers.

After our warm-ups, we moseyed to the statue at the Zoo. Upon Seaman’s request, we did reverse arm-circles and forward arm-circles. Then we did the following:

Thang 1
Hand release Merkins x 15 in slow cadence
Lunges x 15 in cadence
LBCs x 15 in cadence
We formed 2 lines and Indian Ran to Magazine Street and back with the coupon. The PAX at the front of the line was carrying the brick.

Thang 2
Incline Merkins x 15 in slow cadence
Squats x 15 in cadence
American Hammers x 20 in cadence
Indian Ran to Magazine Street and back…. except this time it’s a race. Losers did 5 burpees. With that in mind, G-Spot just took off with one of the coupon.

Thang 3
Decline Merkins x 10 in slow cadence
Step Ups x 20 in cadence
Crunchy Frogs x 20 in cadence
Indian Ran to Magazine Street and back with the coupons.

Thang 4
Decline Shoulder Taps x 15 in cadence
Sitting position with over head claps x 15 in cadence
Flutterkicks x 15 in cadence

Thang 5
Another race!!! We formed 2 lines in a plank position. The coupon was located with the last Pax in line. After he pulled through the brick to the next Pax, he got up and ran to the front of the line and planked. Rinse and repeat until the entire team got past the third light post. Losers did 5 burpees.

Thang 6
Final race!!! We formed 2 lines in a standing position. The coupon started off with the last Pax in line. After the Pax did an overhead press, he passed the coupon to the next Pax and ran to the front of the line. Rinse and repeat until the entire team got back to the stop sign by the statue. We were all winners, and everyone did 5 burpees.

Circled up in front of the Zoo with some Mary’s: Hello Dolly’s x 15 in cadence, Ukraine x 20 in cadence, Protractors.

Moseyed back to the flag for some COT.

We prayed for my friend John with his speedy recovery after his cancer surgery. We prayed for Tenderloin with a successful, smooth surgery this Friday. We also prayed for safe travels for family and friends who are traveling and rounding up summer vacations. Finally, we asked Sky Q to continue to give us physical and mental strength so that we can continue to lead in our communities.

SYITG

King Kong

+1

July 25, 2022
Angie’s List will check you for Ticks – from Sandbar

YHC has been in a constructive state of mind as of late and bricks seemed to be just the thing. Bonus is having my 2.0s leave the the comfort of the AC for 10 minutes to load my truck the night before.

Warmup – 10 grass grabbers IC. That’s it.

Mosey to the truck to pickup bricks. Mosey with the bricks to the levee.

Recent rain had kept the levee board from mowing, or the inspection guy has been on vacation. Grass was high and wet. Much grousing among the PAX re: snakes, rats and ticks. Angie’s List was particularly interested in the ticks and where they might end up.

We did 7’s. Brickbys at the bottom and squat thrusters at the top. Each PAX had to blaze a trail through the tall grass to the top of the levee and back down and apparently stuck to their trail after it was made. When we finished, there were these neat lines up and down the levee like a crop circle bar code. Well done gentlemen!

Mosey with the bricks back to the zoo. Pair up for Dora – 100 merkins, 200 floyd maywethers (with bricks), 300 LBCs (with bricks).

After, we had a few minutes left for people’s chair wonderbras and dodo birds on the wall of the zoo, with the bricks.

Mosey back to the flag for COT.

+1

July 19, 2022
FORTY FOUR – from King Kong

April 26, 2022 is my 44th birthday. Since my birthday falls on a Tuesday this year (that’s my M’s workout day), I signed up to Q The Skinny months ago. I dedicated this beatdown with 44 reps.

Warm-ups
Arm Circles & Backward Arm Circles x 10 IC
Right over Left and Right over Left x 10 seconds
Grass Grabbers x 10 IC
Hill Billies x 10 IC
Imperial Walkers x 10 IC
SSHs x 22 IC

Moseyed to the field in front of Audubon Zoo.
1 – hand release merkins x 22, then ran to the other end, hand release merkins x22, ran back to the other end of the field.
2 – Squats x 22, ran to the other end, Squats x 22, ran back.
3 – SSHs x 22, ran to the other end, SSHs x 22

Moseyed to the levee.
1 – Hand release burpees x 11, ran up the levee, Hurpees x 11, ran down the levee, Hurpees x 11, ran up the levee, Hurpees x 11, ran down the levee.

2 – jump lunges x 11, ran up the levee, jump lunges x 11, ran down the levee, jump lunges x 11, ran up the levee, jump lunges x 11, ran down the levee.

3 – leg raises x 11, ran up the levee, leg raises x 11, ran down the levee, leg raises x 11, ran up the levee, leg raises x 11, ran down the levee.

Moseyed to the statue in front of Audubon Zoo.
We did Dora 44. Partnered up. While one partner ran to the stop sign and back, the other was doing the following exercises:

44 x Hurpees
44 x Step Ups (2 is 1)
44 x Shoulder taps and toe taps (4 is 1)

Moseyed back to the flag for COT.

I look forward every morning in the gloom with the PAX. I love to surround myself with leaders in our community, and this is why I bought into F3. I am always grateful to have the mental and physical strength to workout on a regular basis. I hope to lead many more birthday beatdowns in the future. SYITG.

King Kong

0

April 25, 2022