F3 New Orleans

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  • 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

  • Classic Skinny – from Bieber

    The Skinny: Warmup-SSH X 20 IC, Grassgrabbers X 10 IC, Windmill X 10 IC, Mountain Climbers X 20 IC, 10 Merkins OYO.

    The Thang:
    1) Indian Run to Row Bars for 4 Stations x 2 of (20 Merkins as the count, Bonnie Blairs, Big Boi Sit Ups, Rows)…Mosey to the Bridge
    2) Jack Webbs (1 merk: 2 shoulder press) 1-10…Jog Spring Jog to the Benches
    3) RL SU X 20, Incline Merks X 10 OYO, LL SU X 20, Decline Merks X 10 OYO, Dips X 20…Jog Spring Jog to the Mary Zone
    4) LBCs X 20, Freddie Mercury X 20, Dying Cockroach X 20, Lie There for 20 seconds and think about your week ahead and how you can tackle it to the best of your ability…Indian Run to Pull Up Bars
    5) Pull-Ups X 10 as the count, Squats, Merkins, Big Boi Sit ups…Mosey back to the Flag
    6) 5 Burpees OYO

    It was a good day, not much special sauce sprinkled in. We ran some, did some upper body, some lower body, some core, and shared a few laughs. Great way to start a Monday, now go finish it.

    Thanks

  • Please no more mileage – Day 2 of No Run Cajun Run – from Reluctant Yankee

    A pretty warm day. Beautiful sunrise after the beatdown.
    I had the Ash Wednesday Q.
    Pleasantly surprised to see our team effort EH of Cherry Koch aka Chicken Hawk – make it to his first beatdown. Welcome to NOLA!
    Warm Up COP – SSH, Imp Walker Squats, Merks, Dying Roaches
    Willie had a mid-workout King Cake induced MOOP – so I modified for a second to an exercise that would keep us in the area.
    Ran the OAK ALLEY with a BLIMPS by the bandstand.
    Luckily Willie (who used the women’s room!) returned quickly with both socks (right JV) and we only had 5 burpees and one lap.
    Ran to the Labyrinth
    In the maze we did:
    x 20, step ups Right, Dips, Step ups Left, Bench supported wife pleasers (plus whatever it was that Angie did – he doesn’t follow directions well) x decline merks, Bulgarian split left, shoulder taps, Bulgarian split right
    Quick Mary with Freddies, Ukraine twist, LBC, LBT, and LBO L/R (little baby obliques)

    Ran back to Shelter – shout out the Tulane frat hazing ritual – all the guys were at it working hard on ASH Wednesday

    At the shelter we repeated the same cycle of the Labyrinth. x 16
    Then we started the cycle again but just did step ups and dips x 12 but then it was time

    At the flag we did left arm and right arm plank.

    Prayed for Ukraine – prayed to better our selves with some real intent during Lent.

  • Trench Run #7 – Mardi Gras 2022 – from Reluctant Yankee

    Thoth Sunday? MidCity Sunday? Bacchus Sunday? We don’t care – we just love to run the St Charles route early on Sunday am. 2nd to last day of Run Cajun Run.
    We met at Superior Seafood – for a very crowded route run.
    Ran out the door to check on my parade gear at the neutral ground – spot was mostly intact just had some new neighbors on either side of my gear.
    A light drizzle was in effect but the temp was warm!
    Angie’s List was happy to see the same lady from last year guarding her spot in front of the restaurant. King Kong was psyched to get his first Trench Run.
    We angered a bunch of route dwellers with our display of speed – lots of Boos.
    We were joined by Almonaster a bit late – he missed the flurry of the evening texts that changed the start time from 7am to 630am. Worth noting that typically we start the trench run at 6 but this year we opted into a little late sleeping.
    We ran down to Canal.
    We ran back to Napoleon/St Charles.
    We saw the trophy and pancake guys again.
    Chiquita dropped out of the run to join 6 dudes on bikes pulling a pirate ship.
    Willie dropped out to check on his parade spot.
    A final sprint for the last two blocks made for some entertainment for the parade people.
    Nice to get out and burn off some parade beers from Saturday or premeditated for Sunday.
    Let’s hope that Thoth gets its route back next year!

  • Tit Rex Run – from Tinkles

    6 Pax shook off their Thoth Sunday hangover to get a glimpse of Tuesday’s Rex Run course. It will be a technical layout that will require you to run counter clockwise for 1.8 miles. Get ready! Other than that we did some warm ups, upper body work, and some ab work. Got over 3 miles in so a good way to finish up Run Cajun Run. Be safe finishing up Mardi Gras.

  • 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

  • Squeaker at The Skinny – from MacGyver

    18 PAX and YHC turned up for a brisk morning at the Skinny, disclaimer was raised then we promptly moseyed over to the field across the street for a warm up –

    Side straddle hops-30
    Abe vigotas slow-10
    Imperial walkers -15
    Peter Parker’s-15
    Parker peters -15
    LBC’s-20
    Flutter kicks-25

    After the warm up we recovered and moseyed to the levee for BLIMPS, running back and forth using the power poles for progressively farther turn around points,

    After (2) 20 count breathers, the PAX moseyed over to the top of the levee for down and back Bear crawls(x2) then sets on the top of the levee

    American Hammer x10
    LBC’s X30
    merkins x20
    Flutter kicks x25
    Wife non-pleasers x10
    Penguins. X15
    Dying cockroaches x20
    All were in 2 or 4 count cadence

    Now that we were rested, we moseyed off the levee to the front of Audubon for 20x dips, and 15 setups. We then moseyed back to COT for echo count stretches, and 20 merkins to round out our morning. Count off, NoR, intentions, and a prayer. Then all the over achievers made a victory lap of Audubon for RCR.

    Somewhere towards the end, Q lost his breath and started squeaking like a pre pubescent teenage girl, but we won’t talk about that. What happens at the The Skinny, stays at The Skinny

    PS; I believe a certain PAX still owes us an explanation of what a “19 year old pleaser” is. It remains to be seen if that mystery will ever be solved……

    PPS; Also YHC can’t remember the names of 5 of the PAX who attended, sorry for that but your not forgotten. T-claps for those HIM’s

    Until next Q-

    MacGyver.

  • 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!

  • Crazy 8’s – with a detour – from Reluctant Yankee

    A cold and damp gloom for a beatdown.
    I had the Q for a wet one ….ran to the Field across from the ZOO.
    Then we did a COP warmup
    SSH x 20, Imp Walkers x 10, Imp Walker Squats x 10, Hillbillies x 20 then Mtn Climbers x 20

    Mosey to the road that leads to the ZOO from Magazine.
    12 hard release merks at the crossing

    Mosey to the Birdwatcher statue (Audubon)
    Here we did a plank based exercise x 24 for each lap
    1. JLO 2. Plank Jack 3. Peter Parks 4. Park Peters

    Run back to the mid point of the 8. 12 hand release merks again.

    Mosey to the Magazine St entrance to the ZOO.
    1. LBT 2. LBC 3. Russian Twist 4. Freddie Mercs

    Complete a full 8 and rotate the exercise on every loop – restart at the top of the list.
    I completed 6 loops. Others completed 7.

    At the end we did Low Country Crab x 20.

    Run back to the FLAG. At the FLAG – we planked for the 6.

    COT:
    Gave thanks and gratitude for accountability and for maintaining relationships with old friends.

  • B.O.M.B.S. Away at the Birdcage! – from Gabrielle

    Happy New Year’s Pax! It’s humbling for YHC to be Q’ing the first Birdcage of 2022. Here’s to 2022 being better than 2021 (it’s gotta be right?). So, with a disclaimer and a quick run-down of our 5 core principles and motto for our FNG we are off!
    Moseyed to the Soccer Field for Warm-Up
    • Imperial Walkers IC X15
    • Toe Taps IC X15
    • Self Love IC X15
    • Peter Parker’s IC X10
    • Parker Peter’s IC X10
    Mosey to Audubon statue and partner up for B.O.M.B.S all below counts are cumulative. PAX one runs around median while PAX two completes exercises. Flapjack till reps are complete.
    • 50 Burpees
    • 100 OH Press in People’s Chair
    • 150 Merkins
    • 175 Big Boy Sit-Ups
    • 200 Squats
    Next, mosey to track for a little Route 66:
    • Inch Worm to Body Bag Builders starting at 1 Plank Jack/Mountain Climber/Merkin upping 1 rep at each succeeding running man up to 11 running man for a total of 66 reps.
    Ran out of time, so called it with most PAX somewhere between 10 and 11th running man.
    Moseyed to flag for Count off, Name-o-rama (one FNG, DEB as his last name is Walmsley and Domincan is on Walmsley and he went to a lot of Debutante balls in the past), announcements, intentions and prayer.
    Thank you for letting me lead!