F3 New Orleans

Tag: The Birdcage

  • Not a resolution but a commitment. To pass gas or not to pass gas? That is the question.

    Well – Brown Bag was on the spreadsheet but YHC forgot to text him last night- I don’t think I wrote his name on the sheet so I was thinking he may have signed himself up!  Oh well – so your friendly neighborhood sub-Q stepped up on the quick.

    First things first – I was impressed by Seaman’s poem bb from Monday.  Also impressed at the post-NYE post by Seaman and Sandbar – Tclaps boys!

    It was frigid and cold Uptown at the Birdcage.  A cool 36 degrees according to my car so a quick mosey to warm up was in order.

    Mosey for a lap around the parking lot.

    Then circle up by the bandstand.  SSH x 20, IMP walker squats x 20, –meant to ask Seaman about his Last Jedi thoughts here – I forgot, x 20 Merks, x 20 Hillbillies.

    Then we did an up and over (Classic Mr Awesome) on the bandstand.  10 box jumps on the pond side, and 5 burpees on the oak alley side.  We did this twice.

    Then we went to Oak Alley.  We did bear crawl to first light, burpee broad jump to second light, grapevine each side for the next two lights.  We did the same progression back to the bandstand.

    At the first light we lined up for a burpee suicide.  10 Merks at base, then 5 burpees at furthest light, 10 merks at base, then 4 burpees descending until you get back to base.

    After this we circled up again at the bandstand.

    We did 20 Peter Parkers, 20 Russian Twists, 20 LBCs, 20 Parker Peters, 20 LBTs  then we went for some classic RY.

    10 Right leg fire hydrants, 10 left leg fire hydrants, 10 left hip dips, 10 right hip dips, 20 Low Country Crabs, 10 left leg donkey kicks, 10 right leg donkey kicks

    Back to the Alley – We did another Burpee Suicide – Session -replaced merks with squat jumps x 10 at base.

    If the pax finished early they did burpees instead of just a plank.

    Back to the FLAG for a circle up and prayer.  We all have a one week grace period for planning our resolution – or we like the word commitment better.  If you make it public it is harder to wash out.

    Landing strip is pescatarian through Lent.

    Seaman isn’t drinking Mon-Thur. and no farts during the workout.

    El Wire has committed to allowing his body to fart during the workout.

    What kinds of other commitments can we make this year?  Can we do something for F3 this year?  To help it grow or make it even better?  To push our pax into the community?

    I will commit to something by next week!

  • Wait is that who I think it is….?

    So, on a cold, wet Wednesday morning YHC was ready for his second Q.  Wondering how many pax would be up for a beat-down in this Post-Christmas, chilly weather, you can imagine my astonishment when a surprise guest decided to join us fresh off his Respect Q.  None other than Triple Shift!  It’s been three long years (by his count) since he joined his brothers Uptown.  Welcome, my friend, welcome.  Five more pax joined for a respectable 7-man group including a FNG.  After pleasantries all around and standard disclaimer, we moseyed to grassy space for:

    Warm-Up

    • SSH X 20 IC
    • Arm circles Forward X 20 IC
    • Arm circles Reverse X 20 IC (Yes, I get it, 3,2,1 not 1,2,3)
    • IW X 20 IC

    Moseyed to Levee for Thang 1

    • 11’s alternating Burpees at the bottom with Squat Jumps at the top. With an extra run up to the top for Seaman who “mis-heard” that we were starting with 1 Burpee at the bottom. Nice try Seaman, nice try

    Moseyed to Pull-Up Bars for 1 round of Thang 2

    • Station 1 Catalina Wine-Mixers X 15 (Timer/Count)
    • Station 2 Pull-Ups AMRAP (Please hurry Catalina Wine-Mixer group)
    • Station 3 Alternating Lunges AMRAP

    Indian Run to Shelter for Thang 3

    • Grab some wall pax for Jack Webb X 10 with air presses in peoples chair OYO
    • RL Power Ups X 15 IC
    • LL Power Ups X 15 IC
    • Dips X 15 IC

    Stay for some Mary

    • 10 each side Nolan Ryans OYO
    • Flutter Kicks X 15 IC
    • 10 each side Side-Plank Pendulums OYO
    • Hello Dolly X 15 IC
    • 10 4-Point Plan OYO

    Mosey to where Flag used to be for Count-off, Name-o-rama (FNG was duly anointed as Monument as he went to school at Washington and Lee or as one pax pointed out Washington and _____ as Lee has been duly removed), announcements, intentions and prayer.  Feeling blessed to be part of this group.  Thanks to all who came out in challenging conditions.

  • Forgive me father for The World has Fartsacked! But Uptown carries on!

    The sea was angry that day, my friends, like an old man trying to send back soup in a deli! I got about fifty feet out and suddenly, the great Pax appeared before me. I tell ya, they were over 15 if not a dozen. As if sensing my presence, they let out a great bellow. I said, “Where’s Yankee?” With great harrumph we all let out a grand chuckle and many disparities of Yankee all cuddled in his warm bed dreaming of Elsa on the mountain top doing Burpees!

    We moseyed around the lot to quite a glade on some nice grass.

    • 25 SSH, Forward Arm Circles x 15, Reverse Arm Circles x15, into a classic Duey Peter Parkers x 15 followed by the Russian Twist x 20.

    Moseyed slowly to the pull up bars,

    Four groups 4x4x4x3..eventually Fredo found us to make it 4x4x4x4 (Where’s Yankee? Oh yea in the sack!)

    • The count was 5 Pull Ups, with 5 Mericans between every pull up
    • Rest of the Pax did Imperial Walkers, Plank Jacks, and Lunges

    Over the greens and through the course to a Quick circle of fire 5 & 10 Mericans and back on the trail through the ducks and puddles to the Row Bars.

    Count was 20 Rows while Pax did Hillbilles, LBCs, and more Lunges.

    As the rain began to pour in buckets we moved on to the shelter and drive jazzercise back their Lexuses to remember.

    We did RLSU, Decline Mericans, Other Leg Step Ups, Dips, RLPU, Incline Mericans, and Other Leg Power Ups.

    Circled up for round of Mary with, Rosalita en Espanol, Pickle Pounders, LBTs, Jingle Vader led us through Doctor W.

    Quick mosey to the band stand where 1/2 pax did Mericans while the other half did the Nip Tuck Swimmer and around the band stand for a count of 5.

    Back to the area where a flag used to get placed.

  • Troubled Obstacle Course

    https://photos.google.com/share/AF1QipPwZ0y9B0sfNdy23o68J8g67rVOZwtgINDYZkYIvHuauAual6aUtyfxSqX7b4CcQQ?key=S1FIQm1ZQXVZN3BWa1VxN0tWRTRNT2MybzlwaW5B

    The Goal is 4 rounds we fell short we.

    We will be back

    The goals is to complete a 5k plus 1,000 reps in under a hour

    adding a video that has all the details on rounds and Reps.

    Next time planing on swapping Bur-pee Broad Jumps for walking lunges

    Have a great week.  Go Get Some…

    https://youtu.be/Ma2hrWvvWjI

     

  • Shaking off the rust

    It had been a while since YHC had paid his F3 dues, so it felt good to have the Q again.  Perfect weather and a great turnout with 20 pax.  After a quick disclaimer, we were off with a jog over to the fountain side of oak alley for warmup:

    • SSHx25
    • IWx25
    • Peter Parker x25
    • Plank Jacks x 25
    • LSSx25
    • Burpees x15 (OYO)

    Mosey over to the soccer goal for 4 corners, which went something like this:

    • Corner 1: 15 burpees, then sprint to…
    • Corner 2: 20 V-ups, then bear crawl to…
    • Corner 3: 25 lunge jumps, then sprint backwards to…
    • Corner 4: 30 mountain climbers, then climb across the soccer goal back to corner 1.

    This seemed to be a hit with the pax, so we did an impromptu round 2 with 5 less reps at each corner.  Unfortunately, this left us a bit short on time and YHC had to modify the rest of the workout.

    We next headed to the levee for “7s” with merkins and squat jumps, starting with 6 merkins at the bottom of the levee and 1 jump squat at the top.  Decrease/increase reps in increments of one until you’re doing 1 merkin at the bottom and 6 squat jumps at the top.

    We hurried over to the Audubon statute to wrap up with some Dora “1.5” .  We only had time for two groups of exercises: 100 dips and 150 hip slaps (on the concrete bollards).  Partner one began the exercise, while partner two ran around the neutral ground.  Continue to flapjack with partner until reps completed.

    Sprint back to the flag and close with the COT.

    -Mulligan

  • Reluctant Q – nah never reluctant

    Rare Q because I was 8 min early.  Never happens.

    Once the PAX assembled – I let everyone get ready and we took off for a loop in the park.

    Stopped for some PIMPS at the pullups. Pull ups was the count for 10.

    Imperial Walkers, Merks, Plank Jacks, Squats.

    Then we moseyed to the oval field.  Here we did 5 rounds with Tyson.

    R1.  SSH  R2.  Hill-billys  R3.  Freddie   R4.  Peter Parks  R5 Park Peters

    Then Hallelujah run to the benches.

    Here we did Dips, Left Leg SU, D–erks, Right Leg SU  x20

    Mosey as a herd to the field to the left across from the bridge

    Circle up – tell the pax something you are thankful for during a cool down.

    Things ranging from Family, friends, health to the not so obvious but just as true bourbon and bustiers.

    Here we did a min ring of fire.  Bear Crawl circle right,  12 shoulder taps bear crawl left 15 cross fit merks.  bear crawl to the middle, back and middle and back.

    Mosey to row bars.  Sprinting every other painted running man.  Total of 6 sprints.

    At the rows.  Plank and wait.  20 row ups.

    Run at your pace to the flag.  NOLAN RYANS while you wait for the 6.

    Awesome AM.  I love getting that workout in – always a pleasure.

     

  • Yankee, Where’s Buckle Bunny?

    “Leadership is stepping up when it’s time and stepping back when it’s time, and not confusing the two.”  YHC

    It’s getting less gloomy by the minute and no Q, and no recent post by RY to remind us who’s the Q.  YHC asks Bartman for the time: 5:31, JV.  No time for mumblechatter.  “I’m not a professional trainer and not the planned Q today, but let’s go.”

    The Thang

    Mosey to the bandstand for Warm Up:

    • Imperial Squat Walkers x20IC
    • SSHs x20IC (sorry, Seaman, YHC never starts with SSHs)
    • Mountain Climbers x20IC
    • J-Los x20IC
    • Low Slow Squats x20IC
    • Squat Pulses x10IC (for lagniappe)

    Mosey behind the Newman(?) Bandstand for some Dora 1-2-3.  The first round is 100 derkins paired up with hops over and around the bandstand.  The second round is 200 crunchy frogs paired up with a mosey to the second light on Oak Alley and back.  The third is 300 squats paired up with a mosey up Oak Alley to the track and back.

    Time for a Line (or parabola?) of Pain:

    • Box Jumps x20
    • Dips x20IC
    • Tatum Channings (or whichever is Right Leg Step Ups) x20IC
    • Shoulder Taps x20IC
    • Channing Tatums (or whichever is Left Leg Step Ups) x20IC

    Mosey to the middle of Oak Alley for a bit more than six minutes of Mary:

    • LBCs x55IC (yep, JV’s years of youth)
    • Putins x25IC
    • Flutter Kicks x25IC
    • Flying Supermans x25IC
    • Hello Dollys x25IC
    • Box Cutters x25IC
    • Plank 1 minute (TClaps to Bartman for the timer)
    • Burpees 10 OYO

    Mosey back to the virtual flags [So, where are all the real flags?  Other than Troubled Waters’ fancy-ass shovel flag from last Saturday, YHC hasn’t see a real shovel flag for almost a month.  You hoarders, give ’em up!]

    Announcements (F2 Thursday 7:30p at Bayou Beer Garden), Intentions, COT.  Thanks for letting me lead, JV

  • Visiting the Birdcage

    “Don’t worry about me. I joined to fight. If necessary, I shall die fighting. Those things which are precious are saved only by sacrifice.” – Band of Brothers, Stephen E. Ambrose

    15 Pax strong in the chilly gloom at the Birdcage AO.  Let’s see what we did….but first,

    DISCLAIMER

    The Thang

    A quick Roots lap thru the parking lot, and over to a grassy area.

    COP #1

    10x Merkins IC
    10x Shoulder Taps IC
    10x Plank Jacks IC
    10x Merkins IC
    10x Squats IC (Hold Al Gore on the last one)
    10x Squat Pulses IC
    10x Burpees OYO

    Mosey thru lamp post alley, and partner up at lamp post #2

    Circuit #1

    Pax 1: runs to lamp post #1, and back.
    Pax 2: runs to lamp post #3, and back.

    35 sec x Sprints OYO
    15x Power Squats IC
    10x Mountain Climbers IC

    Did four sets of this bad boy. YHC was huffing and puffining.

    Mosey down the track and over to the railroad track.  We stopped halfway for this:

    COP#2

    10x Putins IC
    10x Penguins IC

    Finally got to the track for this:

    Jacob’s Ladder: Seven times up the hill, with an increasing number of burpees at the top each trip up. Seven is perfection!

    Mosey over to the Birdcage ledge for this.

    COP #3

    12x Dips IC
    12x Dips IC
    12x Dips IC

    Mosey back to the flag. We stopped halfway and did this:

    COP #4

    10x Hello Dolly IC
    10x Flutter Kicks IC
    10x Crunchy Frogs IC

    Back at the flag. We ended with the COT, which included the Countoff, Nameorama, Shoutouts, and a Prayer.

    Thanks for letting me lead.

    Moleskin

    Great time hanging with the Uptown crew.  Always good to go back to the original Wednesday AO.

     

     

  • Across the River with El Wire a classic

    El wire stepped up for Landing Strip who damaged his “wrist” doing whatever Landing Strip does in his free time.  Probably burpees.  Probably.

    Warm up SSH and some other things.

    Ran to Monkey Hill.  Did some backwards bear crawls.

    Also did a variation of douilles – instant classic the levee.  There were Russian Twists.

    We American Ninja warrior’d using the soccer goal- you had to grab the bar and slide across the “river”.

    Then we finished with a Ring of Fire on the bandstand.

    Tclaps to Wire for stepping up.

    Next Q lets learn how to post one of these things.

    Convergence is Saturday.

  • The Classic Levee?

    YHC needed a change of pace from the loop, the lights and the leg-ups next to a drifter so we spent the morning at the levee.

    Warm- up on the way: SSH x20, MC x20, Lunge-Throughs x10

    At the Levee:

    5 burpees  then run up levee & back –  repeat 5 times

    Peter Parker X20

    5 All-American Body Builders then run up levee & back – repeat 5 times

    Parker Peters x20

    5 Jump Squats then run up levee & back – repeat 5 times

    Real Freddie Mercurys  x20 (after the Pax almost pulled a Hawg)

    10 Merkins then run up levee & back – repeat 5 times

    Russian Twist x20 (the bots told me to do it)

    10 LBC then run up levee & back – repeat 5 times

    Mosey back to the flag for plank-o-rama and the obligatory 20 second MI

    Count off, name-o-rama, thoughts on National Taco Day & a prayer…always good times.