F3 New Orleans

Tag: The Birdcage

  • Q-es Bueller’s Work Out

    Last week it was “Oh Shit I have the Q!”

    Today “Holly Shit!  Where did everyone come from???”

    We had 19 intrepid souls show up for the push into the gloom, original plan was not going to work so we adjusted.

    Over to the kick ball field, to honor Pony Boy, for a warm up.

    20- SSH

    20 – IW

    20 – Forward Arm Circles and Reverse Arm Circles

    Short mosey over to the zoo for a little Dora

    100 – Decline Mericans

    200 – Dips

    300 – LBC

    We then lined up for lunge o rama back to the kick ball fields.

    We circled up for a little Jack Webb, 1×2 going up to 10×20

    We the rotated for circle of Mary call out.

    Back to the flag for the usual pleasantries.

    2 New FNGs Marcellas and Scott

    Mracellas from west coast and into music so we have dubbed him Enya, theme song below:

    Scott is a principal at Lusher so Breakfast Club, Saved by the Bell references came up but Rooney from Ferris Bueller’s day off started to make sense but needed to be a little more obscure…so thanks to Yankee  Scott is dubbed “Shicka Kaaaa!”

  • Tabata Time

    After falling off the wagon for a few weeks YHC wasn’t sure he’d survive his own Q, much less be able to count out loud for 45 minutes.  What better solution than a tabata style workout! We did three rounds of each of the following sets, 45 seconds on, 15 seconds off, with 1 minute between rounds.

    • Right Leg Power Ups
    • Merkins
    • Left Leg Power Ups

     

    • Dips
    • Box Jumps
    • LBC’s

     

    • Derkins
    • People’s Chair
    • Carolina Dry Docks

    We then circled up the grass for some traditional Mary:

    • LBT’s x 30
    • V Ups x20
    • Catalina Wine Mixer x 20

    Back to the flag for the COT, welcomed a FNG, and closed out with a prayer of thanks for this group, of comfort for those in Houston and Florida, and that we would be lights in the world for Him. As always, a pleasure to lead.

    SYITG,

    Buckle Bunny

  • You Know You’re Q Tomorrow?

    Always good to learn at 6pm instead of 11pm. Fiction: Never mind a daughter who forgot all her math books at school prior to her math test the next day or a wife who wants to strangle said daughter or two sons that haven’t bathed in three days- I’ve got a workout to plan! Fact: As I fall asleep at 1130! So perhaps a good time sink or two will make for a good workout with minimal planning.

    Much to my delight at 530 is assembled a grizzled group of F3 veterans plus a 22 year old Pony Boy. They got this. Let’s Mosey.

     

    Warm up by the Zoo: SSH X 30, Peter Parker X 30, IW X 30, Mountain Climber X 30

    Mosey to levee for Burp Back Mountain:
    Partner one does Burpees, Partner two runs backwards up the levee and back down forwards, two laps and switch. Continue to 100 Burpees. The darkness plus tall grass plus running backwards on the one part of the levee with an apparent sub-levee all added to the fun! Once done, keep running. Recover with a slow 30 count.

    Mosey to the river bank in the Fly. Ring of Fire. Big circle with bear crawl to the right. Halt. Round of Merkins, each Pax does 5 and passes on the love. Bear crawl to the left. Halt. Repeat the round of Merkins. Bear crawl to the center and listen to breathing of the Pax. Having heard enough, recover.

    Mosey to the soccer field for some 21. Start here with 20 LBCs and go there for 1 jump squat. Having no watch the Q lost track of time. Had to call it at 16/5, still a winning hand!

    Double time mosey back from the Fly to the Flag.

    Count off to 14. Nameorama with a 30 plus year age span observed. Kudos to the Pax! Intentions for our friends and family in Houston and prayers for those in Florida. Thanks to God for a great start to the day.

    P.S. She made an A despite her efforts.

  • Wednesday’s Plunge on Your Own

    Gloomy wet Wednesday in the shadow of Hurricane Harvey’s remnants, but really good turn out.

    Started with the disclaimer and the promise not to get too wet (not a shock but that didn’t hold up).

    Slow mosey in the parking lot then to the pavilion.

    20 x  burpees, merkins, squats, dips, russian twist then we ran a loop in the parking lot

    15 x  burpees, merkins, squats, dips, russian twist then we ran a loop in the parking lot

    10 x  burpees, merkins, squats, dips, russian twist then we ran a loop in the parking lot

    5 x  burpees, merkins, squats, dips, russian twist then we ran a loop in the parking lot

    20 count between each series.

    We then paired up into groups of two:

    Dora 1, 2, 3

    50 x decline shoulder taps

    100 x monkey humpers

    150 x good mornings

    Partner ran across the parking lot to the pod while other partner did the exercise.

    20 count

    Then we did four corners of Mary under the pavilion.

    20 x v-ups

    20 x dying cockroach

    20 x leg lifts

    20 x lbt

    Finished with

    20 x decline merkins on your own and the ran to the flag.

    Numbered off, name-o-rama and prayer (Remembering the people in Houston and locally who have lost so much due to hurricanes and flooding).

     

    Thank you,

     

    86 ( the one who can’t count even though my name is a number)

     

  • More Legs

    Pre Thang:  Ten men of NOLA met at the shovel flag this morning. After the disclaimer we were off. There was a short mosey around to the golf club house and over to the oak alley where we stopped for the warmup and picked up number 11.

    The Thang:  Warmup COP —  Plank Jacks, Imp. Walkers, Peter Parkers, Hillbillies, Parker Peters x 25 IC

    Mosey to the zoo entrance at the JJA statue. Partner up for Dora. One man exercises while the other runs the loop and flap jack. 100 4 count step ups, 200 LBC’s, 300 Squats.

    Due to time constraints, YHC modified and did not go to the levee for 11’s. Instead we stayed put and used the neutral ground in front of JJA for 11’s. 4 count lunges at the near end and 4 count Russian Twist at the far end. Before we could finish the last couple of rounds time was up and we moseyed back to the flag.

    COT w shout out by YHC

    T Claps to the pax for putting in 2.6 miles during the running portions of the workout.

    Good Times!

    Roots

    Moleskin:  The above is a very basic backblast.  The backblast is something that is missing from many of the uptown workouts.  They are very simple to complete and they are the conclusion of your Q. Don’t feel intimidated because some pax compose extremely  elaborate and creative backblasts.  T Claps to them! To each his own.  All it takes is 15 minutes or so to let us know what happened. It also helps to get it done within 24 hours when it’s fresh in your mind. If you need help making it happen, email f3 Nola.

     

  • 363 – There’s Just Something About That Number

    I saw Nip/Tuck had the Q this morning at the Birdcage.  Knowing that he is currently incapacitated, I nobly tucked my long-sleeve Perlis shirt into my searsucker shorts, grabbed a braided belt, slid my bare feet into a pair of loafers and headed Uptown.  Someone needed to step up and Q the workout and this provided a perfect time to reconnect with my Uptown friends and talk about the good times we had last Wednesday night at the Gnarly Nutria.

    Upon my arrival there were lots of rumors and innuendo regarding Nip/Tuck’s unfortunate fall on the very dark and lonely part of the Audubon Park Loop when Cowbell was the only person near him.  Let me repeat that it was only coincidence that Nip/Tuck won the Gnarly Nutria last year and suffered an unfortunate injury this year.  Having said that, Barcrawl should probably stay home next year.

    The Thang

    The Birdcage and Burpees have a long history.  This is where Mr. Awesome famously started a workout on April 1st telling the Pax that they were going to do 100 burpees.  They actually only did 25 at the time, but ended up completing 100 over the course of the workout.  It’s also where Bounty Hunter brought us his #SuddenChange workout from North Carolina, a scourge that has infested Louisiana similar to other nasty imports like Formosan Termites and Nutria.  Lastly it is where OBT did a redux of his “Shock and Awe” burpee slaughter starter at the GrowRuck weekend convergence.

    My hope was to continue the tradition by starting the workout with 100 burpees.  It’s no fun to do 100 burpees on your own, so we split them into manageable chunks and did them together (there is a life lesson there).

    Warmup:

    • 20 Burpees OYO
    • IW x 25; Windmills x 10; Good Mornings x 10
    • Burpees EMOM for 6 minutes.  Sets were 12, 12, 12, 12, 10, 10 – That made for 360 seconds worth of burpees, but as everyone Uptown knows – 360 is not enough.  We needed to do more.
    • Parker Peter x 25; Plank Jacks x 25; Peter Parker x 30 (This is the plank series made World Famous by Bubba and Rudy.  I hate it.)
    • 12 Burpees OYO – That makes 100 total.  I have a math degree from Arkansas State.

    We took an extremely short mosey (insert joke about Uptowners not liking to travel far here) and circled up to do some work using the World’s three favorite digits: 3-6-3.

    All exercises started with 3 super slow reps, 4 count going down, 4 count going back up, 4 count going down again and then holding that position until I called it.  Then we did 6 normal cadence reps, followed by 3 more super slow reps.  We did one set of this with each of the following exercises:

    • Merkins
    • Squats
    • Wide Merkins
    • Plie Squats (A Shorty favorite)
    • Diamond Merkins
    • Sissy Squats – stand on toes, cross arms over chest and squat as you lean back as far as you can.  This is the first time I had ever done this exercise and it is a burner.  I like it.  I promise I did not pick it out based on the name.  There is nothing sissy about The Birdcage.  The Skinny however….

    Next I had to modify.  Seems like all of the road construction uptown over the past 10 years has finally made it to the park.  I wanted to incorporate the bandstand into Dora 1-2-3, but it was sealed off so we used the picnic tables under the pavilion instead.

    Dora 363 – one partner performs the exercise while the other runs a short loop (another spot for a staying close to home joke) jumping over two picnic tables and returning to their partner.  Each team worked to complete the following reps:

    • LBCs – 363
    • Frog Squats – 242  (These are like Monkey Humpers without the humiliation of grabbing your ankles)
    • Merkins – 121 (Frog Squats + Merkins = 363…Yet another instance where my Math Degree from Arkansas State has proved invaluable.

    We were about 30 seconds from wrapping up the workout when G-Spot and El Wire bailed sending some finger gestures my way and telling me where I could go.  Seaman assured me that I should not be offended and that this is a type of Uptown salute that I myself should provide to people when I leave.  After that we sprinted to the flag where Jadaveon re-enacted the scene from the Gnarly Nutria where he sprinted by me and gave me the Usain Bolt stare down.

    We wrapped up with an explanation of F3 for our FNG, naming the FNG Pony Boy for absolutely no reason at all, an announcement about the Power Mile this Saturday, thanks to God, and prayers for a speedy and healthy recovery for Nip/Tuck.

    Moleskin

    T-claps to all of the guys Uptown.  They are good sports and they put up with my excessive obnoxiousness.  In all seriousness, what happened to Nip/Tuck last week sucks and we all hope for his speedy and healthy recovery.  Not only do we miss him, but he makes everyone of us better.  Thanks for the opportunity to Q today, it was fun.

     

     

     

     

     

     

  • Gnarly Nutria Warm Up

    12 PAX braved the ferocious heat and humidity this AM to complete a warmup for tonight’s Gnarly Nutria.  Though we completed a lap around the park, we kept things pretty light on the legs and focused on the upper body.  Here’s how it went down:

    Warmup

    10 x SSH

    10 x arm circles each way

    10 x shoulder shrugs

    We then moseyed to the pull up bars and split into 3 groups.  Count was 10 Carolina drydocks each go-round:

    Group 1: drydocks

    Group 2: pull ups round 1, then hold yourself up in pull up position round 2

    Group 3: burpees

    We then moseyed to the green/tee box near the water fountain for a round of 2:1 Jack Webb (next time, Northshore)

    We then moseyed around to the Prytania side of the park for a ring of fire.  We went around the circle up to 5 merkins, then did some bonus plank work.

    We then moseyed to the shelter.  Half the group did BTTW while the other half bearcrawled around the shelter.  Then we switched it up.  We finished up with

    10 x dips

    15 x incline shoulder taps (highly underrated)

    10 x decline shoulder taps

    And then we moseyed back to the flag for COT and a spirited pep rally for the Gnarly Nutria.  Prediction for tonight: Uptown repeats as world champs.

  • Summer is here!

    The air was thick from the celebration of our nations birthday!  Happy Birthday Nation!  BBQ and beer mixed with the dense humidity to say “Purification through sweat awaits!”  Oh yes it was hot and sticky, the kind of sticky a 5 year old gets when they play with BBQ’d ribs covered in sauce!

    8 Pax gathered around the flag for the Q to arrive in the nick of time!

    We pushed off into the gloom circling up for standard warm up

    SSH x 36

    IW x 28

    Peter Parker x 15

    The air began to grow thicker and the spanish moss reminded me of Yoda’s home on Dagobah so we  moseyed to the shelter, where we did our 5 mins of BTW with some Baby Crunches in between.  There was no try only Do!

    We then proceeded to Oak Alley where we did a series of wind sprints and high knees to the track and repeat.  We did  6 or 8 lengths time is all relative when on Dagobah.

    Pairing up we did Dips followed by Parker Peters, followed by Squats while our partners ran to the pull up bars by the flag to do 10 pull ups.

    Back to the shelter we did a meandering snake of right leg and left leg power ups, followed by a real quick session of Mary where we did Real Freddie Mercury, The Putins, and Box Cutters.

    With time and creativity spent we called it a morning as the sun rose!

  • Forecast: 55 and Wet

    QHC came rolling in at exactly 5:30.  I’m not a professional trainer, modify if you need to ‘cuz this is F3, so let’s mosey.  The mumblechatter began early, as we moseyed to the pavilion over the pond for COP1:

    • 10 burpees OYO
    • 9 burpees OYO
    • 20 merkins xIC
    • 8 burpees OYO
    • 20 Imperial Walkers xIC
    • 20 Monkey Humpers xIC
    • 7 burpees OYO
    • 20 hip slappers xIC
    • 20 arm circles forward xIC
    • 20 arm circles backwards xIC
    • 6 burpees OYO

    The PAX then moseyed to the covered shelter for COP2:

    • 20 right leg step ups xIC
    • 20 dips xIC
    • 5 burpees OYO
    • 20 left leg step ups xIC
    • 10 burpees (or 4, then 3, then 2, then 1) OYO

    A slow mosey to Oak Alley for Route 55: at each lamp do a set of LBTs: two at the first lamp, four at the second, etc. to twenty at the tenth.

    A moderate mosey to the Labyrinth for 20 derkins.  The PAX encountered a poor soul trying to do his quiet meditative yoga.  So after the derkins, YHC decided the PAX should mosey back to the fields across from the track for a longer Circle of Mary:

    • 55 LBCs xIC
    • 20 tin snips xIC
    • 20 Ys xIC
    • 20 Ts xIC
    • 20 Ws xIC
    • 20 Big Boy situps xIC
    • 20 dying cockroaches xIC
    • 20 putins xIC
    • 55 LBCs xIC
    • 1 minute of plank

    The PAX finished off with a quick if short mosey back to the flag for a countdown of 16, namorama (#TClaps to Cowboy for posting multiple AOs while visiting NOLA), and COP.

    Fifty-five is a great space.  Cowboy and YHC recommend it highly.

    Jingle Vader

     

  • Heavy Shoes, Light Hearts

    The rains of the week blessed us with a cool morning and plenty of soggy ground to play with.

    We started with a comfortable mosey around the clubhouse parking lot that allowed us to gather the straggling PAX who seemingly modified their alarm clocks this AM.

    Once at a dry patch on the field in front of the zoo, we got to warming up:

    • Sidestraddle hop x 25
    • Arm Circles forward x 20
    • Arm Circles backward x 20 (missing Seaman’s countdown)
    • Imperial Walker Squats x 20
    • Peter Parkers x 20

    A mosey took us across the train tracks to a levee that could more appropriately be described as a mountain rising from the surrounding marshland.

    Here we partnered up for Dora 1-2-3’s up and over the levee:

    • Merkins x 100
    • LBC’s x 200
    • Squats x 300

    With heavy breaths and heavier shoes, we mosied back to Oak Alley and the lamp posts:

    • From the track, Bear Crawl to first lamp post: Putins x 25
    • Bear Crawl to 2nd post: Dying Cockroach x 30
    • Bear Crawl to 3rd post: Parker Peters x 20
    • Bear Crawl to 4th post: Box Cutters x 20, with a complimentary hold at the end at 45 degrees

    After an easy mosey to the shelter:

    • Left Leg Step-Ups x 20
    • Dips x 20
    • Right Leg Step-Ups x 20

    Finally, wetter with sweat than the ground we trod on, we mosied back to the flag for the Count-Off, Name-o-rama, Announcements, and BOM. Happy to see the 13 PAX this morning. Thanks for following along with the workout and keeping a light heart in the mud – Jadeveon.