F3 New Orleans

Tag: The Birdcage

  • …Featuring some Classic Hits from the World!

    So, on a warm, muggy Wednesday morning, YHC greeted 20 PAX for a classic beatdown.    With a heavy assist from Tool and Rudy, YHC decided to go through some of the classic hits from the World.  After the standard disclaimer, off we go!

    Mosey to Kick-Ball field for warm up

    • Windmills X 15
    • Hillbillies X 20
    • Imperial Walkers X20
    • Peter Parker X20

    Next a quick mosey to Soccer Field for Thang 1

    Partner Plank Slaps – partner up in plank position facing each other for

    • 50 Partner Plank Slaps 5 Burpees
    • 40 Partner Plank Slaps 4 Burpees
    • 30 Partner Plank Slaps 3 Burpees
    • 20 Partner Plank Slaps 2 Burpees
    • 10 Partner Plank Slaps 1 Burpee

    Mosey to fly, no wait the levee! (sorry seaman) for thang 2

    Everest

    • Lunge on one leg then squat
    • Lunge other leg then squat

    At the top 10 Burpees, at the bottom 10 Burpees (Thanks El Wire!)

    Mosey to first work out station on river side of park for thang 3

    Route 66 starting at running man by workout station

    • First Running Man Merkin 1x
    • Second Running Man Merkins 2x
    • up to Merkins 11X

    Mosey to Shelter for thang 4

    • RL Step Up X 16
    • Dips X 15
    • LL Step Up X 16
    • Dips X 15
    • Bulgarian Split Squats RL Up X 15
    • Derkins X 15
    • Bulgarian Split Squats LL Up X 15

    Great job counting PAX!  Funny how sharing workout space with four fellow boot campers of the fairer sex gets everybody participating.  Hope we didn’t scare them off!  I see some FiA recruiting in the future.

    Mosey to open area for “The SUCK” for thang 5

    • SSH X6
    • Jump Squats X6
    • Merkins X6

    Complete as many rounds in 3 minutes calling out each round when completed

    Stay in circle for 10 Nolan Ryans each side OYO

    Mosey to Flag for count-off, name-o-rama, announcements, intentions and prayer

    Thanks to PAX for letting me lead.

  • Dirty McDeuce at the Birdcage

    Nice turnout at the Birdcage where the Pax was treated to a variation on the Dirty McDeuce.  But first, a disclaimer, quick mosey down oak alley, and warump COP:  SSHx25, IW x26, Burpee x10 (OYO).  Then a slow jog back down oak alley, down the jogging track to the row bars, and back to the lamppost nearest to the bandstand (approx. 500-600 m).  That would be our lap for the Dirty McDeuce, which went something like this:

    • Lamppost 1:  Merkins x10, Monkey humpers x20, Mountain climbers x20, bearcrawl to lamppost two, hard run
    • Lamppost 2: Diamond merks x10, squat jumps x30 (2-count cadence), plank jacks x20, backward bearcrawl to lamppost three, hard run
    • Lamppost 3: Wide merks x10, lunges x20, Peter Parkers x20, bearcrawl to lamppost 4, hard run
    • Lamppost 4: Merks x10, burpees x1 (OYO), Parker Peters x20, backward bearcrawl to track, hard run

    We then used the balance of our time for some Mary:

    • LBC x25
    • V-Up x15
    • Russian Twist x20
    • Dying cockroach x20
    • Hello Dolly x20
    • J-Lo x20

    Finally, wrap up with the count, name-o-rama, and prayer.

    -Mulligan

  • That’s Right, No Upper Body…

    Cobains for the delayed backblast…

    At 05:30, YHC gave the disclaimer and we moseyed around the golf club parking lot and over to the grass by the bandstand for the warm up COP: plank jacks, imperial walkers,  mtn. climbers, hill billies x 25 IC.

    Mosey to the shelter and grab a partner. Partner A runs a lap through the lights and back around through the parking lot(approx. qtr mile)while Partner B does the designated exercise AMRAP, then flip flop.  They were: monkey humpers, russian twists, left leg step ups, dolly, right leg step ups, elbow plank, lunge, flutter kick, low slow squat, lbc. Plank and wait for the six. Just enough time to quick mosey to the flag.

    COT w shoutout by YHC.

    T Claps to the pax for covering a little more than 2.5 miles on the run.

    Good Times!

    Roots

  • Come on Down to the Silver Slipper with Paw Patrol

    After coughing up a lung all night I figured resting my cold as I did Monday wasn’t going to cut it anymore.  Having the q was the motivation I needed to get myself out in the gloom and hope that a good sweat may cure me. For extra motivation I closed on a slow play EH Yankee had started years ago and didn’t want to let the new pax down.  Turns out my guy plus an old friend from college were the FNGs today which certainly made it fun.

    Complete with a cough and mumbling double disclaimer we were off to grass lot in front of the zoo for some warm ups.  My weakness gave a good opportunity to develop another’s strength so I invited up some guest Q’s from some of the newer pax during the warm up.

    • SSH IC X 30
    • IW IC X 30 courtesy of Kong
    • Mountian Climber IC X 30 courtesy of Willie
    • Plank Walk IC X 15 courtesy of Koopa

    Mosey to the next field over for some four corner BLIMPS finishing in the center with a shimy over the soccer cross bar vs crab walk option thrown in for fun.

    A train was blocking access to the fly so 11’s on the levee were scratched in favor of Dora 1-2-3 at the Audubon statue.

    • 100 Derkins
    • 200 Dips
    • 300 LBCs

    Mosey to the golf course for some uptown sticker-free grass for some Mary:

    • Russian Twist IC X 20
    • Hello Dolly IC X 20 courtesy of Peppa
    • Flutter Kicks IC X 25ish courtesy of Swamp Cock

    Mosey back to the flag.  Another large count off and Name o Rama.  Welcome to club FNGs Silver Slipper and Paw Patrol.  I must say two quality F3 names!  Ball of Man with thanks for our blessings and prayers to help us to be the best Men possible.

  • Form and Function

    The rain was just getting going as the PAX gathered at the AO. OBT (an F3 founder from Charlotte) posted, and conducted the second day of his unofficial audit of the Uptown PAX.  Yankee is coordinating the NOLA F3 Uptown management response.

    Standard disclaimer. Mosey along the path to the “volleyball” field and circle up. A quick PSA from YHC regarding a tough critique from YHC’s M at the F3 Christmas party (shout out to the attending M. and 2.0s – Spicebar, Candybar, Cashbar and Minibar). Spicebar, a bootcamper, yogini, and barre practitioner did not have good things to say about YHC’s and the PAX’s form during the 12 days of Christmas beat down.

    So today, as YHC is not a professional trainer, we call upon exemplary PAX to demonstrate the proper form of several of our core exercises. Yankee leads with a beautiful plank.

    Then its down to business, but keeping form in mind. 5 burpees OYO , SSH x20 IC, Peter Parkers x20 IC, 5 burpees OYO, Sealjacks x15 IC, ParkerPeters x15 IC, 5 burpees OYO, Smurfjacks x15 IC, Mountain Climbers x15 IC, 5 burpees OYO, plankjacks x15IC

    Next we moseyed across Magazine to the long green wall. A film crew was working on the other side in the zoo, but we didn’t make it into the movie.

    OBT, participant observer, was called on to provide a primer on the Merkin form, including demos of what NOT to do. Thanks to OBT for being a sport.

    PAX grabbed some wall. Starting with regular merkins 0 degrees , 10 IC.  Then 45 deg derkins,  10 OYO. Finishing with BTTW (hold for 30 seconds).  Just for the record, YHC shared that another colleague, female, does the full Skywalker – without the wall.  She also teaches yoga to Navy Seals, so we have work to do.

    Mosey through the rain to grass parking lot for the Zoo, to use the four corners of the squarish field for some OYO BLIMPS.  Before we start, however, Gabrielle demonstrated the proper form for two key exercises in the BLIMP – Squats and Lunges.  Low and slow, baby.

    5 Burpees. Run to next corner.
    10 Lunges each leg. Run to next corner.
    15 Imperial Walkers. Run to next corner.
    20 Merkins. Run to next corner.
    25 Plank Jacks. Run to next corner.
    30 Squats. Run to next corner.

    And five more burpees OYO.

    Then we moseyed to the zoo entrance drive and sprinted to Audubon statue for some modified Dora. PAX partnered up, but before we started, Douille provided a classic example of the proper Russian Twist form (AKA American Hammer, AKA Russian Piss, AKA the Mueller).

    5 burpees OYO. PAX then alternated running around the neutral ground and completed:

    50 Merkins
    100 russian twists
    200 dips

    Mosey back toward the flag.  5 burp OYO.  Return to the flag and find a nice dry spot for 5 more burpees OYO.

    Count, name-o-rama, announcements and intentions. Prayer.

    Thanks to OBT and all the PAX for participating in the form review.

    TY, TYVM.

  • 86 Don’t Count

    Balmy spring morning at Audubon park, birds were singing and squirrels were chirping….

    Start off with the disclaimer of me not being any kind of professional and that I don’t count.  Then a mosey to the right on the track to the first running man, painted on the track, then we preformed the following:

    1-5 running men 5, 4, 3, 2, 1 burpees

    6-10 running men 5, 4, 3, 2, 1 low slow jumping squats

    11-15 running men 50, 40, 30, 20, 10 lbcs

    16-20 running men jack webs 10, 8, 6, 4, 2

    21-25 running men Nolan Ryans 5, 4, 3, 2, 1 (each side)

    Then mosey to the benches dividing into 4 groups of 5:

    Group 1 20 count derkins (the count)

    Group 2 alternating step ups

    Group 3 dips

    Group 4 decline shoulder taps

    Prisoner run to the water fountain then performed:

    Global warming holding a squat position as the circle does 5 burpees

    Indian run to the pull up bars and divided into 4 groups of 5:

    Group 1 10 pull ups (the count)

    Group 2 jumping lunges

    Group 3 crossfit merkins

    Group 4 lbts

    Fast mosey to the flag and 5 additional burpees for RY, who requested them.

    Count off, name-o-rama and prayer.

     

    Thank you for letting me Q and putting up with my inability to count,

     

    86

     

     

  • Is that Love in the Air? No, it’s duck s**t.

    Ash Wednesday and Valentine’s Day don’t coincide very often.  It’s a confusing mash-up.  What to do?  After the Disclaimer, THE THANG:

    Warm Up at the Newman(?) Bandstand:

    • SSH 25xIC
    • Low Slow Squats 25xIC
    • Frankensteins 25xIC
    • Mountain Climbers 25xIC

    Mosey about a quarter of the way around the park counterclockwise, for a Ring of Fire: bear crawl counterclockwise (avoiding the duck greetings), then the PAX do 7 merkins each around the circle; then more bear crawls counterclockwise (avoid the light pole!), then big boy situps 10xIC.

    Continue moseying to the front of the park at the fountain:

    • Derkins 20xIC (stop complaining: YHC cut it short)
    • Right-Leg Step Ups 20xIC
    • Dips 20xIC
    • Left-Leg Step Ups 20xIC

    Mosey to the Hurst Street entrance for some Mary:

    • LBTs 25xIC
    • Flutter Kicks 25xIC
    • Penguins 25xIC
    • Hello Dollys 25xIC
    • Russian Twists 25xIC

    Indian Run in two lines to the gym near Magazine, where the PAX broke up into four groups:

    • pull-ups 10 for the count
    • lunges AMRAP
    • merkins AMRAP
    • squats AMRAP

    Mosey across the golf course for a wrap-up with Countoff, Name-O-Rama and COT for Lent and Valentine’s Day.  Thanks for letting old timers be the Q, Jingle Vader

  • Blue Moon/ Blood Moon

    14 PAX gathered for a Super Moon!   Blue Moon and Blood Moon!

    “the sun (moon) is the same in a relative way…but you’re older.  Shorter of breathe and one day closer to death”.

    Cavalier doesn’t know how to login to the website, and build a backblast so I am doing it for him.  Thanks Tom Sawyer.

    Mosey to the house at the edge of the park.  SSX x 23 – why?  Imp Walkers x 22, Peter Parks x 20, Hillbillies x 20

    Quick draw commented that this was his kind of mosey.

    Mosey to the PIMP pull up bars.    Pull ups are the count x 10, burpees, squats and lbcs.

    Longer mosey to Levee.  For the window to the eclipse.  Front row seats.  Kind of cool.  Nice plan Cav!

    8’s on the levee.  Burpees at the bottom, and squats at the top.

    Long mosey to Audubon statue.  On the way we ran through my school’s Astronomy class.  Jingle Vader offered to show them a different kind of MOON.

    We lined up for DORA at the Birdwatcher.  100 cross fit merks, 200 squats and 300 LBTs

    Thinking of the moon made me think of Pink Floyd and the lyrics to TIME:  The sun is the same in a relative way…but you’re older.  Shorter of breathe and one day closer to death.  — basically inspired by the moon not the sun or at least the shadow of the sun — the mantra was don’t whiskey dick your day.

    Then long MOSEY back to the flag.

    Cavalier got us home a little late.  Tclaps to RevSox for taking the prayer.

    It was nice to see Thumper back in the gloom.  Tclaps to Angie’s List for a nice workout streak – he hasn’t missed an uptown workout since we started.  Finally Yeungling one of our original guys was back for some fun in the gloom.  A long term Kotter.  He is moving to Chicago and looking forward to posting in the freezing cold gloom.

    INFO regarding RUN RANGER RUN coming from Landing Strip today.

     

     

  • What keeps you warm you ask! BURPEES DO!!!

    We came from the land of the ice and snow
    From the midnight sun, where our hot beds stow
    BURPEES were The hammer of the gods
    We dropped and moved the earth with our hands
    To fight the cold, we ran and yelled
    Valhalla, we are a coming!

    From the shelter we sortied onto the Tundra Ice
    Around the park we soared
    From station to station moving faster than the wind to our bones
    We whispered tales of dips and power ups.

    Victory through BURPEES our only warmth
    Hungry we yelled for more
    All we heard were Gabrille’s snore
    Lunge, Burpee, Run, Burpee, Lunge

    Back to the shelter in search of our ROOTS
    We circled for Mary
    Of how we calmed the tides of war
    We are your overlords

  • El Wire’s Gloomy Gloom

    EL Wire ordered up some nice temperature weather but some GLOOMY SOUPY fog and wet ground.

    16 PAX circled up for a Wed am beatdown led by El Wire

    El Wire started with the JACK OFF. (he said it!)

    SSH x 20, Imp Walker Squat x 20, Seal Jack x 20, Smurf Jack x 20, Plank Jack x 20, Peter Parkers x 20

    Then we mosey’d to the levee for 5 rounds of LEVEE.

    10 Willi E Coyotes on the tracks

    10 merks at the top of the levee, 25 LBCS at the bottom.

    Then we mosey’d to Audubon’s statue for some DORA  stopping for 10 more Willi E Coyotes again.

    100 decline merks, 200 dips and 300 LBTs.   Brutal but good.

    Then we bear crawl’d up and over the neutral ground and then crab crawled back.  About 15-20 yards.

    Long mosey back to the FLAG.

    Arrived 2 min early at the FLAG so 20 Burpees OYO

    Circle of Trust – prayed for Bartman’s secretary who died over the break.