F3 New Orleans

Tag: Squeal

  • Ascend and Launch (WPM 2020-08-14)

    Another excellent morning on the mountain with 24 PAX: Angie’s List, Chowdah, El Wire, G Spot, Jingle Vader, Moana, Mulligan, Sandbar, Wipeout, Eager Beaver, Gabrielle, Dry Socket, Quincy, Squeal, Shurly, Jadaveon, Tube Steak, Bad Moon, Mr. Peabody, Seaman, Bones, Shocker, Tinkles, Catfish (Q).

    Started with a mosey over to the base of the mountain. Warmed up with arm circles (both ways), Windmills (Abe Vigoda), Grass Grabbers, and SSH. Assembled at the base for the ascent.

    First leg was 10 burpees, run backwards up the first two inclines to the first flat. Planked and waited for the six with peter parkers.

    Second leg was 20 bonnie blairs, bear crawl to about the stairwell entrance, mosey to the incline, then backwards run to the next flat. Planked and waited for the six with Parker peters.

    Third leg was 30 merkins, duck walk to about the stairwell entrance, mosey to the incline, then backwards run to the next flat. Planked and waited for the six with shoulder taps.

    Fourth leg was 40 flutter kicks (one is one), crab walk to about the stairwell entrance, mosey to the incline, then backwards run to the next flat. Planked and waited for the six with Floyd Mayweathers.

    Fifth leg was 50 squats, crab walk to about the stairwell entrance, mosey to the incline, then backwards run to the next flat. Planked and waited for the six with Floyd Mayweathers.

    Sixth leg was 60 LBTs (one is one), bear crawl to the top of the mountain.

    Continued with Jack Webbs up to eleven, then did an excercise called Failure to Launch (hold Al Gore while Q counts down from 10, then get a solid jump up with knees to the chest.

    Took the stairs back down to the base, circled back up for some Catalina Wine Mixers. Back to the flag, finished out with a solid 2.5 minutes of 8-count bodybuilders.

    Excellent workout with a nice big group. Thanks to all who attended!

  • Ponder the Justifier

    Rolling in hot, time to go for the Fatty. Warm Up:

    • SSHs 20xIC
    • Imperial Walkers 20xIC
    • Low Slow Squats 20xIC (then without break 20-second hold)
    • Self-Love 20 OYO

    Burpeeplazooza: Every minute on the minute (EMOM): 15 burpees, then 14, then 13, then 12, then 11, then 10. For a total of 75.

    Mucho Chesto:

    • 20 Regular Merkins
    • 15 Diamond Merkins
    • 15 Wide Merkins
    • 10 Right Back Merkins
    • 10 Left Back Merkins

    Core core:

    • 20xIC Pondering the Justifiers (LBCs with hold for counts 1-3)
    • 20xIC Dying Cockroach
    • 20xIC Russian Twist
    • 20xIC Crunchy Frog

    Mosey to the track and back around to the shelter for the Leg O Rama:

    • 20 Right Leg Step Ups
    • 20 Dips
    • 20 Left Leg Step Ups
    • 20 Incline Merkins
    • 20 Right Leg Power Ups
    • 20 Decline Shoulder Taps
    • 20 Left Left Power Ups
    • 1 minute of wall sit
    • 5 Box Jumps

    Circle of Mary

    • T, Y and Ws – 20xIC each
    • Superman to Boat with 20-second hold for each– 4x
    • Dr Ws – 20xIC
    • Hello Dollys – 20xIC
    • Flutter Kicks – 20xIC

    Close out with 10 burpees. Then Count Off, Name O Rama, Announcements, Intentions and COT. Thanks, Dude. It’s sweaty out there, stay hydrated.

  • Dodging Cristobal

    Weather was holding off so six Pax departed after a quick disclaimer promptly at 0530.

    Found a dry patch at the edge of the park for warmup SSH; Imperial Walkers; Grass Grabbers and Arm Circles (For & Aft).

    Mosey to the zoo around flooded parking lot for a modified “short loop” DORA 1-2-3: Merks, Plank Jacks, Squats. Over to the fence for a few rounds of dips, step ups (L&R), decline merks. To another dry square in the parking lot for merkin ring-o-fire, a little MARY, and Al Gore ring-o-fire.

    Back to the circle with a few minutes to spare, closing out in the mud with some pickle pounding, and planking. Thanks for pushing as always.

  • Birdcage and the labrynth

    Man I am writing this on 3/15 but the innocence of 3/4 seems so long ago – so pre-corona. That was good times.

    I had a big PAX for this beatdown.

    Ran us over the field in front of the zoo.

    At the zoo – we did the normal warmup – SSH x 20, Imp Walker squats x 20, merks x 20, and Mtn climbers x 20.

    Ran to the audubon park – we did a circle of core. All abs.

    Peter Parkers, Parker Peters, Mat Jumps, walking plank and some monkey humpers.

    Ran to the soccer field. Lined up and did some cardio sprints.

    Sprints, jogs, grape vine, high knees, butt kicks, walking dead, etc.

    Ran to the labyrnth – long run with ping pong back to the 6.

    At the labyrnth did some bench work! Dips, step ups bulgarian splits.

    Back to the flag for some Plank o Rama

  • Catfish Semi-Challenge (Mothership 2020-03-07)

    Nice chilly spring Mothership with 18 PAX in attendance: iHeart, Hokie Pokie, Tool, Angie’s List, Landing Strip, Jingle Vader, Triple Shift, Gabrielle, Willie, Squeal, Douille, King Kong, Two Yutes, Beignet, Belloq, Blowout, War Eagle, Catfish (Q).

    Started at the peristyle with Abe Vigoda, Grass Grabbers, and Side Straddle Hop. On to our faces with Peter Parkers, Plank Jacks, Parker Peters, and Mountain climbers. Finished out the warmup with some 8-count bodybuilders.

    Moved to the Great Lawn and partnered up for B.O.M.V.S. (combined 50 burpees, 100 overhead claps, 150 merkins, 200 V-ups, and 250 squats). Once completed, moved to the southeast end of the lawn for some Mary while waiting for the six (got in some LBCs and dying roaches).

    After a quick 10 count and a quick side straddle hop, moved to the base (south end) of the field, then did a quick throwback round to September 2019 Iron PAX Challenge – hop a tree length, 10 burpees, 10 bonnie blairs, 10 big boy situps, rinse and repeat 3x. Did plank jacks waiting for the six.

    Once we got to the end, split into two circles for some rings of fire. First ring was monkey humpers (2 rounds, hold the position between rounds), next ring was al gore position with bonnie blairs.

    After the rings, moved on to one of the Q’s personal favorites – Jack Webb. Got up to 13 today, not too shabby.

    Returned to the peristyle for calf raises and 8-counts to finish up.

    Great day, great workout. Thanks to all what participated!

  • Monkey Humper Monday

    Got to bed late and was feeling tired and uninspired this am – forced myself to the beatdown because I was the Q today. First person I saw was Revit and I mentioned that I wasn’t feeling it yet – and he reminded me that sometimes getting out of bed “the daily red pill” is the biggest challenge. And he is right! The whole day is better because of that one decision.

    Got the PAX together and ran across Magazine to the Figure 8 path in front of Audubon statue. Here we did a quick warm up: SSH x 20, Low Country Crabs x 20, Mtn Climbers x 20. Then we did 20 Monkey Humpers OYO, and do 20 MHs OYO at the tip of the 8s and where the line crosses so we did 100 MHS total.

    Then we moseyed to the FLY. We did some LBC x 20, Leg Lifts x 20 and dying roaches x 20. We also did 20 Monkey Humpers OYO.

    From there we moseyed to near the hill – at the hill we did Merks around the clock. With our hands on the curb. at 12, 3, 6, 9. oclock.

    After that we moseyed to a softer spot – and did 20 Jlos. Plus 20 Monkey Humpers.

    I let the boys open up the throttle for a full run to the Labrynth. The lead guys were supposed to ping pong for the 6 to get those extra miles.

    At the Labrynth we did Bulgarian splits L and R and Dips.

    Then we went for the long mosey back to the FLAG. Got to the FLAG early so we did Monkey Humpers until the 6 got there. With the 6 we did another 1 min of Monkey Humpers.

    Thanks for making me take the DRP today – I will be back at it on Wed!

  • Let’s go down and up the ladder. It’s Mardi Gras time!

    Yes, Mardi Gras time is upon us.  After a long first weekend where YHC walked in TWO parades, YHC was wondering how he could plan a challenging beatdown that wouldn’t use much of his voice.  Hmmmm…let’s see.  Welcome and Disclaimer let’s mosey to in front of bandstand for:

    Warm Up

    • Imperial Walkers IC X20
    • Toy Soldiers (in place) IC X20
    • Windmills IC X15
    • Self-Love IC X15

    Mosey to lagoon side of bandstand for:

    Cooper!  A Burpee/Squat/Merkin ladder beginning at 10 count of each exercise descending down 1 rep with a long lap from bandstand to track through parking lot and back to bandstand between each round.  For those that make it all the way down the ladder, go back up starting with 1 rep, 2 reps, etc.    As an added bonus YHC has brought some music for your listening pleasure!  Sorry for “You’re the Best” Angie’s List, you Karate Kid hater.  I think I made up for it with a little Tenacious D.

    Time is up.  Mosey to Flag for Mission Impossible to Close Out

    Nice job PAX!  Especially those PAX who ran over 4 miles.  Looking at you Mariah and Bieber, who may have run a half-marathon. 

    Count-off, name-o-rama, announcements, intentions and prayer.

    Thanks for letting me lead!

  • Running With Squeal

    Squeal and I were the only PAX today. Met at the usual spot and set out for a 45 minute run.

    Ran a full loop of the park and then ran through campus to Claiborne. Ran back down Audobon and back through Campus to the start. We made just about 5 miles.

  • Wait… WPM on a Monday???

    During coffeeteria after Sweaty Bells, YHC asked Douille “Who has the Q tomorrow for the Skinny?” Good thing YHC asked because Douille responded “You got the Q tomorrow!” With Run Ranger Run in mind, YHC knew he wanted to incorporate the workout with more than 3 miles within 45 minutes.

    YHC ran to the AO. YHC did this last year and will continue to do so in 2020 Run Ranger Run month. Upon arrival, he realized few others were doing the same thing. Roots got there early and ran a lap around Audubon Park. Angie’s List, Squeal, and Yankee all ran to the AO. T-claps to all the PAX who did extra homework to start the day!

    At 5:30, YHC gave his disclaimer and informed the PAX that they will be running today. Fast guys can log in extra mileage by sweeping the Six at every stop point. Everyone started with the warm-ups in cadence at the AO meeting spot:

    Forward Arm Circles (No reverse because Seaman was there) x 10

    SSHs x 20

    Windmills x 10

    First Leg – PAX got on the track and moseyed to the first stop, which was the bridge to the golf course. YHC was very happy to see high participation of sweeping the Six. Once the Six got there, the PAX did 20 mountain climbers in cadence.

    Second Leg – PAX moseyed to the Shelter where we met at the annual Gnarly Nutria. Everyone did 15 dips in cadence.

    Third Leg – YHC told the PAX to cross St. Charles and to head towards the base of Wolfpack Mountain. Few PAX got excited while they were entering uncharted territory on Monday! PAX once again swept the Six once they arrived to the base of the WPM. PAX formed 2 lines and Indian ran up the garage to the top, where everyone did 20 plankjacks in cadence, Held in position, then went right into slow merkins x 10 in cadence. PAX took the stairs back down and headed towards the fountain in front of Audubon Park

    Fourth Leg – At the fountain, everyone did 20 declined shoulder taps in cadence, then moseyed to the water fountain, then formed 2 lines and Indian ran from the water fountain to the monkey bars. PAX circled up at this spot and did the following exercises in cadence: LBCs x 20, Flutterkicks x 20, American Hammers x 20.

    Final Leg – PAX got back on the track and took a detour back to the flag by crossing Magazine Street towards the statue in front of Audubon Zoo and back to the track back to the flag. Everyone arrived at 6:14 a.m. so the PAX planked for 1 minute.

    On average, most PAX got approximately 3.2 miles while some got around 3.8 because of the multiple sweeping the Six.

    We ended with COT praying for the passing of F3 Noonan from Naperville and Pauly D’s colleague. We also prayed for speedy recovery for my sister after giving birth to Nephew Kong! I ended the workout by running back home with Angie’s List. What a way to start the week!!! Thank You for pushing me every morning!!!

  • Whoa there little buddy…margaritas must wait!

    First sweaty bells of 2020, how many PAX would show to ring (bells) in the new year???  YHC was happy to see Pop-a-Lock locked and loaded to get his bells on when he pulled up.  Soon we were joined by Squeal and Jingle Vader.  Let’s get started!  Introduction and disclaimer, welcome to 2020 PAX oh wait is that Willie coming in hot???? More on that later.  Off we go.

    Stay in place and circle up for:

    Warm Up

    • Halos 10 Left then 10 Right
    • Windmills IC X15
    • Self-Love IC X20
    • Line Up on Soccer Field for Toy Soldiers until Q yells halt then Open Gates till Q yells halt and then Close Gates till Q yells halt.  Mosey back to bells.

    Circle Up for Iso and Combo Bell Exercises:

    • Lunge + Press IC X20 (Down/Up)
    • Rocy Balboas IC X20
    • Curl + Press + Tri-Extension
    • Rocky Balboas IC X15
    • Chest Press in Boat Position IC X20
    • Rocky Balboas IC 15
    • Skull Crushers in Boat Position IC X20
    • Rocky Balboas IC X15
    • Rows IC X20 L then R
    • Rocky Balboas IC X15
    • Switch KB Swings IC X20

    Mosey to bottom of hill for:

    11’s starting with Body Builders with Press then over the mountain alternating suitcase walk to Deadlift to Squat on other side.

    Mosey to Flag for…. Whoa there little Willie!  Bring that Bell back. Close that trunk.  We’re not done.  As Pop-a-Lock astutely noted, Willie you must wait for that margarita at Superior Grill for Saints pre-game.  We got one more thing to do!

    Circle up for Mary:

    • V-Sit Up with Russian Twist IC X10

    Now we are done!  Who Dat!  Oops too soon.

    Count-off, name-o-rama, announcements, intentions and prayer.

    Nice work King Kong for pulling a classic Gabby and showing up for Sweaty Coffee!

    Thanks for letting me lead!