F3 New Orleans

Tag: Quincy

  • Rocky Balboa at the Birdcage

    Rocky Balboa at the Birdcage

    Pre-Thang

    YHC scoped out the AO the day before his Q. Glad he did. He noticed all the blocks hidden behind the Fountain of Youth were gone!!! Not sure who took them. Could it be Valerio, the killer Jaguar??? Could it be a Pax from Metry or Lakeview? With the blocks gone, YHC had to come up with another plan. 23 PAX managed to meet up on a moist, wet, humid, warm Wednesday morning in the middle of Feb. At 5:30, YHC gave his standard disclaimer and off the PAX.

    Warm-ups

    Moseyed to the band stand and did the following in cadence:

    SSHs x 20

    Windmills x 10

    Grass Grabber x 10

    Imperial Walkers x 20

    Then an easy mosey to the track within the Oak Alley and back to the Band Stand.

    The Thang

    Starting off behind the Band Stand surrounded by duck droppings, each Pax did the following:

    Round 1 – Rocky Balboa x 50 IC, climbed over the stage to the other side, slow Merkins x 10 IC, moseyed to the next light post within the Oak Alley with Plank Jacks x 20 IC, moseyed to the next light post with Peter Parkers x 20 IC, moseyed to the track with 10 burpees OYO. Moseyed on the track to the parking lot to the shelter then to the back of the Band Stand. (YHC originally wanted to stop by the Shelter to do exercises but was scared off by the Yoga ladies). YHC had to call an audible.

    Round 2 – Rocky Balboa x 40 IC, climbed over the stage to the other side, LBCs x 20 IC, bear crawled to the 2nd light post within the Oak Alley, Mountain Climber x 20 IC, moseyed to the track with 10 burpees OYO. Moseyed on the track to the parking lot then to the back of the Band Stand. (Yoga ladies were still at the shelter).

    Round 3 – Rocky Balboa x 30 IC, climbed over the stage to the other side. Burpees broad jump to the first light post. Then side hopped (switched sides halfway) toward the track. Then 10 burpees OYO. Moseyed on the track to the parking lot to the SHELTER!!!! Yoga ladies were gone by 6:05 a.m.

    Round of Mary & More

    Pax picked a spot on the benches at the Shelter and did the following in cadence:

    Slow Dips x 15

    Slow Derkins x 10

    Box Jumps x 20

    Dying Cockroach x 20

    Hello Dolly x 20

    Penguins x 20

    Flutter Kicks x 20

    Right Leg Step Up x 20

    Left Leg Step Up x 20

    Then moseyed through Oak Alley back to the Flag at 6:16 a.m.

    COT

    Count-O-Rama 23PAX, Name-O-Rama, announcements, intentions. We prayed for a safe Mardi Gras season. Thank You all again for the opportunity to lead. The Pax motivates me everyday to push harder than I would ever do on my own. SYITG

    King Kong

  • Tsunami

    Ten men gathered in the gloom at Audubon Park and after Seaman was done flirting with some would-be FiA gals, the disclaimer was delivered and off we went…

    Into park and circle up for Warm Up

    SSH, mountain climbers, windmills, squats

    Mosey around the track to the Drew Brees Playground for a quick circuit.

    2 rounds of the following:

    • 5 Pull ups
    • 15 Ab extenders on the swings (this was a crowd-pleaser)
    • 20 Dips

    Out to Walnut and up to St Charles, left to Broadway 

    Up Broadway, with 10 Diamonds at each cross street all the way to Freret (50 total)

    Right on Freret to the Tulane ROTC building and the beautiful, tall pre-taped pull up bars: 

    Pull up bars circuit x3 rounds

    • 5 pull ups
    • 10 hanging knee ups
    • 15 merkins

    Mosey out to LBC Quad for some Mary (and to test the winds for what meat and gravy was cooking this morning…alas, it smelled like they were just serving cereal)

    Flutter x15, Dolly x15, Russian Twist x15

    Mosey back out to Freret and along to West Rd

    Up Wolfpack Mountain stairs, with 20 Merkins at top and some LBCs, and then back down

    Over to the benches for 20 dips, 15 derkins, 20 dips, 5 derkins (shoulders are smoked at this point)

    Mosey back to base for 5 (nail in the coffin) burpees then COT

    Phew.  YHC was smoked!

    Strong work from the pax today…we didn’t cover as much distance as I expected (2.7m), but managed to bang out 140 or so merkins, 25 pull ups and a good amount of Mary.

    Tsunami is a month old now, and we’re getting 8-12 guys out every time…but we need Qs. There are open spots in March and April, so please sign up. It’s a great AO with lots of opportunity for being creative.

    Until next time, your friend,

    ~ Mariah xo

  • Chilly, wet and windy, but no farts

    It was a cold, wet and windy morning at The Skinny. I broke my own rule of long-sleeve shirt when the temp is below 57. At 56 with some strong wind and light drizzle, I immediately regretted my short sleeves. Being the wuss that I am, we started under the pavilion with a warm-up and nine rounds of tabata. Russian twists, squat jumps and Peter Parkers got our blood flowing and let the drizzle die down. We may have annoyed a couple of ladies on yoga mats, but nobody farted, so it was a win overall. We then headed to the track for six sprint/jog running man intervals before stopping at the pull-up bars. We did a round of pull-ups, high knees, burpees and squat jumps before another six sprint/jog running man intervals. We then hit another round of tabata before doing an Indian run back to the start. One more tabata there before heading back to the pavilion for some alternating step/power-ups and dips. We finished right on time at 6:15.

  • Tire Flipping at The MuscleShip RV1

    1st Shot at Qing the newest AO – I showed up early to drop off the “tire” and set up the cynderblock playground then ran to the fountain to get things kicked off. 

    Disclaimer – mousy to the “long way” to the playground – with the muscle flag stand, exactly 1/2 mile.  Circle up for a quick warmup.  All in cadence:

    SSH x 20

    Scorpion Kicks 10 x each leg

    Shoulder Taps x 12

    Everyone grab a block – mousy over to edge of the field and line up.

    1st Effort – Bear crawl out 30 yards with block –  perform 10 merkins – Bear crawl back with block – 5 man makers

    2nd Effort – Kong out 30 yards with block – perform 10 merkins – Kong back with block – 5 man makers 

    Count off 1,2,3

    Group 1 – tunnel block slide – pull the block under yourself passing it to next pax get up run to the end waiting for the block to be slide down – continue to mark and head back to the start.

    Group 2 – over under with the block – out and back to the mark

    Group 3 – 10 curls – 10 squat press – 10 man makers – continue until both group 1 and 2 complete their journey

    Rinse and Repeat

    Group 1 – Timer – Indian style tire flip, jump through then go to the back of the line. Challenge apprx 40 yards.

    Group 2 – Sledgehammer tire slam. 100 count each Pax does 10 reps while the rest of the group does alternating block step overs. If rep count reached then each Pax does 5…..

    Group 3 – block squats, deep block merkins, alternating block merkins, overhead block press

    Rotate through all 3 stations.

    Before returning blocks – 2 sets of arms in cadence curls x 20 with 10 secs rest then overhead tricep press x 20

    Roll tire back to QIC truck – Tool recommended Pax should run around the tire while rolling to the truck – challenge complete.

    Indian Run back with the Muscle Flag stand in hand leading the charge.

    4 minutes of Mary finish with 3 burpees.

    COT – Count off, Name O, Intentions, Prayer of Thanksgiving.

  • Run Mountain Run

    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.

    Walleye

  • Rocking around the clock

    YHC got back late Monday from a fun, party weekend in LA for the Grammys with the M. I met Weezer and learned who Cardi B is, and definitely had some demons to exorcise this morning. L.A. is great in doses, but it was nice to get back to LA. Enough of that though…after the obligatory disclaimer, we were off…

    Warm up mosey down to Walnut and back over to Cowan Circle for:

    SSH, Imperial Walkers, Peter Parkers, Merkins, Parker Peters

    Up West Rd to Freret and over onto Tulane campus, to LBC quad for the main event: Rocking around the Clock

    Starting in the middle of LBC Quad with 20 LBCs in cadence, followed by exercises at the sides and corners, and more LBCs each time we get back to the middle

    Starting with 20 Squats at 12 o’clock >

    20 Merkins at 2 >

    20 Jump lunges at 3 >

    20 Dips at 4 >

    20 Diamonds at 6

    20 Plank jacks at 8

    20 Derkins at 9

    20 Wide arms at 10

    Back off campus and back over to the smelly side of Freret, stopping for squats to collect the 6.

    Up the Loyola Recreational Sports Complex deck (baby wpm?), 5 burpees at the top and back down.

    Over to (big) Wolfpack Mountain, up the stairs with 5 burpees at the top and back down

    To the Benches!

    20 step ups

    20 dips

    10 derkins

    Mosey back to the virtual flag for COT.

    We got in 3.6 miles and some solid upper body work today, as well as ample mumble chatter about the deliciously sweet smell of biscuits and gravy in morning air, the foul smelling Loyola parking decks and how the quad at Tulane is called “LBC Quad” (no idea why, but obviously we did a ton of LBCs there).

    The weather was looking dicey this morning and we didn’t know what was in store, so t-claps to the 7 braves souls who turned up for another edition of Tsunami. I hope it didn’t disappoint.

    Until next time…your friend, Mariah.

    Xo 

  • Flatulence Friday

    After Tinkles started talking crazy about 5 miles & three garages, most the PAX followed YHC to the touchdown Jesus for our first COP:

    SSH x20, MC x20, HB x20, PP x20, SJ x20

    Moseyed to the mountain:

    Indian Run to the top

    2nd COP:

    Flutter kicks x20, Hello Dollys x20, PP x20, shoulder-tap merkins x15 & Real Freddies x20

    Moseyed to the incline:

    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

    Plank-o-rama while we wait

    Moseyed down the stairs to the benches:

    RLSUx20, Dips x20, RLPU x20, Incline Merkins x20, LLSU x20, Dips x20, LLPU, Decline PP x20 followed by 5 decline merkins

    Finished at touchdown Jesus with 20 Russian twists

    Back to flag for count off, name-o-rama & prayer

    Stop eating beans & roadkill on Thursday nights!

  • It never rains in the Ukraine

    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.

    COP of mary:

    Flutter Kicks x20, Cockroach x20, Dolly x20, Russian Twist x20, Real Freddie x20

    On the benches:

    RLSU x30, Dips x20, RLPU x20, Incline Mekins x20, Right Leg Bulgarian Split Lunges x20

    Back to a COP:

    Plank-o-rama with 10 Nolan Ryans on each side

    Back to bench:

    LLSU x30, Dips x15, LLPU x20, Left Leg Bulgarian Split Lunges x20

    Last COP:

    Rosalita x20, Elbow MCs X20 & mission impossible for 20 sec

    Moseyed back to flag for count off, name-o-rama & prayer.

    Thanks for good start to the week…

  • WPM or Angry Wave – Your Choice

    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

    5th level – Burpees x10, Lunges x10, Freddie Merc’s x10

    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!

  • King Kong – 1 Year Anniversary – Thank You PAX!!!

    King Kong – 1 Year Anniversary – Thank You PAX!!!

    Pre-Thang

    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

    King Kong