F3 New Orleans

Tag: Tsunami

  • SPMILB?

    Tsunami was consistent again with a PAX of 5. Bad Moon could have pushed us over the average but decided instead to run down St. Charles on a solo mission.

    Moseyed through Tulane in a tight secret service formation whilst discussing fine dining with the Hell’s Angels. Ended up on top, well 4th floor, of Wolfpack Hill for our warm-up: SSH x20, windmills x20, grass grabbers x10

    Then onto BLIMPs – ran down a floor, backwards up the ramp & started with 5 burpees and ended with 30 squats. Substituted IW with Imperial squat walkers for added fun.

    Quick mary after squats: RFM x20

    Next onto SPMILBs – ran down the stars, hit the 1 and backup & started with 30 squats down to 5 burpees, continued to sub the IW with ISW.

    Another quick mary: Dying cockroach x20

    Mosyed to the benches: Dips x20, RLPU x10, RLSU x15, RLBSL x10, DIPS x15, LLPU x10, LLSU x15, LLBSL x10, finished with 10 Derkins OYO

    Last stop at the TD Jesus: Flutter Kicks x20, LBT x20 & RT x10

    Back to flag for count-off, name-o-rama & prayer.

    Plenty of room on Tuesdays Uptown…

  • 610 Nutria?

    In preparation for the Gnarly Nutria, Tsunami took to the run.

    After a brief warmup of Side-Straddle Hops it was 10 burpees at the St Charles entrance of Audubon park. From there we ran to the Magazine entrance where 10 pull-ups (or to failure) were performed. We ran back to the top of the park for 10 more burpees and then repeated this for another lap. In all it was 30 burpees, 20 pull-ups (unless you can’t do 20 pull-ups like me) and 3.8 miles.

  • Not F’ing Around

    Seven PAX showed up to arguably the “toughest workout in town”.

    After a brief disclaimer we mosyed to the Tulane ring of power for the warm up: SSH x20, IW x20, arm circles forward x10, backwards x10, Chinooks clockwise x10, counterclockwise x10, Seal Jacks x20 & Hillbillies x20

    Mosyed to the benches by Tulane’s lawn (currently brown & steamy) for running power leg ups on the bench – right leg down the bench and left leg back.

    Then moseyed around the brown lawn to the green & extremely wet lawn for a round of 7s: knee slapping jump squats on one end with crossfit merkins at the other. For added fun, we did five burpees everytime we crossed the middle for a total of 60.

    Back to the benches for a little more leg work: RLSU x20, RL Bulgarian Split Lunge x10, Bruce Lee’s x10, Dips x20, LLSU x20, LLBSL x10, Decline Shoulder Taps x10 & Decline Merkins x10

    Lastly back to the ring of power for a jam packed two minutes of mary but not before 20 monkey humpers. Mary: Flutter kicks x20, box cutters x20, tin snips x20 & hello dolly x20

    Back to the bricks (sans flag): count-off, name-o-rama, announcements (read Yank’s email) & a prayer.

    Good times on a Tuesday…

  • Tsunami

    A balmy morning greeted us on the final day of April 2019.

    8 Pax gathered for a leg workout on the Mountain.

    We ran up the stairs to the top of Wolfpack Mountain for a warmup:

    25 Sidestraddle Hops, 10 Grass Grabbers, 10 Windmills, 20 Peter Parkers.

    Then it was on to the M-I-L-F-S workout.

    We began by running down the stairs to the 1st floor and then back to the top of the Mountain. At the top 50 monkey humper’s were enthusiastically performed.

    Back down the stairs to the 2nd floor and up to the top for 50 imperial walkers.

    Back down the stairs to the 3rd floor and up to the top for 50 lunges.

    We continued this with 50 Freddy Mercury’s and finally 50 shoulder tap murkins.

    With energy to spare, Quarterpipe went for a solo bear crawl while the rest of the pax sucked wind. Strong!

    Then it was time for Dora 1-2-3.

    50 Burpees, 100 Plank Jacks and 150 LBCs.

    Next a circle of Mary:

    15 WW2 Situps, 20 Penguins, 20 Hello Dollies, 20 Low Country Crabs, and 20 American Hammers (lead by Doullie).

    Finally down the stairs to the benches for 20 dips and 15 durkins.

  • ROYAL RUN #2 2019

    We posted for a beatdown at 6am in preparation for the REX ROYAL RUN 2019. We arrived to find it under 40 degrees and to find Fracsac and Two Yutes had already run a lap around the park.

    A quick disclaimer – then we mosey’d over the bandstand. A brief warm up SSH x 20, imperial walker squats x 20, merks x 20, and peter pakers x 20.

    Then we did a short mosey over to the row bars. Rows x 20, Burpees x 10, Plank Jacks x 20, and Parker Peters x 20 Burpees was the count.

    Finally we mosey’d back to the pavillion. At the pavillion we did 20 decline merks, 20 power ups right, 20 power ups left, dips x 20 20 decline peter parkers –decline shoulder taps until the song ended

    Started to notice people gathering at the front of the park – circled up for a DJ style circle of mary. Here we did 12 of each exercise: dying cockroach, freddies, protractor, lbcs, lbts, flutter, vups, nolan ryans and finished with o-marys.

    As we were doing OMARY a few random dudes dressed up likes clowns came to stare at our Circle of MARY. Many odd expressions.

    We finished our beatdown here and mosey’d over to the rex tshirts lady. I had to make sure that FRACSAC got a shirt. Once we got a BEEFY T, some champagne and OJ, and king cake from Hi-dough. Then REX showed up with the QUEEN of Carnival, they fired a cannon, and off we ran to do one lap around Audubon Park for 1.7 miles We closed with a pic and a COT.

    Happy Mardi Gras!

    Hail Rex!



  • No babies at Tsunami

    Seven HIM showed up for this week’s installment of the Tsunami. After a brief disclaimer, we were off…

    Mosey across St Charles for warm up on the dewey, unkempt lawn in the shadow of Touchdown Jesus

    • 20 SSH IC
    • 10 Mountain climbers IC
    • 10 merkins IC
    • 10 Low slow squat IC

    Mosey up West Rd to gym deck.

    Up to the top taking the ramps backwards, and then forward on flats (with 2 burpees at each landing) 

    At the top: 

    • 10 merkins IC
    • 10 diamonds IC
    • 10 carolina dry docks IC
    • 10 widearms IC

    Down stairs and back out to West Rd.

    Mosey to Wolfpack Mountain. Taking the ramps, up to level 4 (backwards on the ramps, forward on the flats) with 2 burpees at each floor

    COP for:

    • 20 lbc’s IC
    • 10 right over left Boone lbc’s IC
    • 10 left over right Boone lbc’s IC
    • 20 bicycle IC

    Down stairs, outside and back to gym deck

    This time up stairs to the top, circle up:

    • 10 low slow squat IC
    • 20 jumping lunges IC
    • 10 sumo jump squats IC

    Down the ramps with 2 burpees at each floor

    Outside and back over to WPM

    Up stairs to the roof and down 1 level.

    • 10 merkins IC
    • 10 stagger left IC
    • 10 stagger right IC
    • 5 Diamonds

    Mosey down the ramps with 2 burpees at each floor…then modify into a Chinese downhill, free for all Indian run, pausing at the bottom for some plank work (R/L, 6”, J-Los)

    Hot mosey back to base for COT and take-out.

    Strong work today brothers. That was a smoker if I do say so myself. In addition to ~30 burpees and 150 merkins variants, we got in 3.6 miles, which helps those of us who are in last place for Run Ranger Run (ahem! Team HNJ). Now go enjoy that extra guilt-free slice of king cake and Paradise Park (#officalbeerofF3MardiGras).

    Until next time,

    ~Mariah xo

  • Tsunami

    Ten men gathered in the gloom at Audubon Park and after Seaman was done flirting with some would-be FiA gals, the disclaimer was delivered and off we went…

    Into park and circle up for Warm Up

    SSH, mountain climbers, windmills, squats

    Mosey around the track to the Drew Brees Playground for a quick circuit.

    2 rounds of the following:

    • 5 Pull ups
    • 15 Ab extenders on the swings (this was a crowd-pleaser)
    • 20 Dips

    Out to Walnut and up to St Charles, left to Broadway 

    Up Broadway, with 10 Diamonds at each cross street all the way to Freret (50 total)

    Right on Freret to the Tulane ROTC building and the beautiful, tall pre-taped pull up bars: 

    Pull up bars circuit x3 rounds

    • 5 pull ups
    • 10 hanging knee ups
    • 15 merkins

    Mosey out to LBC Quad for some Mary (and to test the winds for what meat and gravy was cooking this morning…alas, it smelled like they were just serving cereal)

    Flutter x15, Dolly x15, Russian Twist x15

    Mosey back out to Freret and along to West Rd

    Up Wolfpack Mountain stairs, with 20 Merkins at top and some LBCs, and then back down

    Over to the benches for 20 dips, 15 derkins, 20 dips, 5 derkins (shoulders are smoked at this point)

    Mosey back to base for 5 (nail in the coffin) burpees then COT

    Phew.  YHC was smoked!

    Strong work from the pax today…we didn’t cover as much distance as I expected (2.7m), but managed to bang out 140 or so merkins, 25 pull ups and a good amount of Mary.

    Tsunami is a month old now, and we’re getting 8-12 guys out every time…but we need Qs. There are open spots in March and April, so please sign up. It’s a great AO with lots of opportunity for being creative.

    Until next time, your friend,

    ~ Mariah xo

  • Rocking around the clock

    YHC got back late Monday from a fun, party weekend in LA for the Grammys with the M. I met Weezer and learned who Cardi B is, and definitely had some demons to exorcise this morning. L.A. is great in doses, but it was nice to get back to LA. Enough of that though…after the obligatory disclaimer, we were off…

    Warm up mosey down to Walnut and back over to Cowan Circle for:

    SSH, Imperial Walkers, Peter Parkers, Merkins, Parker Peters

    Up West Rd to Freret and over onto Tulane campus, to LBC quad for the main event: Rocking around the Clock

    Starting in the middle of LBC Quad with 20 LBCs in cadence, followed by exercises at the sides and corners, and more LBCs each time we get back to the middle

    Starting with 20 Squats at 12 o’clock >

    20 Merkins at 2 >

    20 Jump lunges at 3 >

    20 Dips at 4 >

    20 Diamonds at 6

    20 Plank jacks at 8

    20 Derkins at 9

    20 Wide arms at 10

    Back off campus and back over to the smelly side of Freret, stopping for squats to collect the 6.

    Up the Loyola Recreational Sports Complex deck (baby wpm?), 5 burpees at the top and back down.

    Over to (big) Wolfpack Mountain, up the stairs with 5 burpees at the top and back down

    To the Benches!

    20 step ups

    20 dips

    10 derkins

    Mosey back to the virtual flag for COT.

    We got in 3.6 miles and some solid upper body work today, as well as ample mumble chatter about the deliciously sweet smell of biscuits and gravy in morning air, the foul smelling Loyola parking decks and how the quad at Tulane is called “LBC Quad” (no idea why, but obviously we did a ton of LBCs there).

    The weather was looking dicey this morning and we didn’t know what was in store, so t-claps to the 7 braves souls who turned up for another edition of Tsunami. I hope it didn’t disappoint.

    Until next time…your friend, Mariah.

    Xo 

  • Winter is Not Coming

    Welcome to a balmy February morning and the second installment of the Tsunami AO.

    Start out with disclaimer and then we are off to the lawn in front of touch down Jesus. Stretching warm up with the rare counting, in cadence no less, of windmills.

    Then off the the corner of St Charles and Calhoun.

    3 x 20 cross fit merkins oyo

    3 x 20 air squat with 2 air press at the top oyo

    3 x 20 v-ups oyo

    5 burpees with ascending merkins

    20 count and we are off the to the benches by WPM.

    25 dip oyo

    25 derkins oyo

    25 incline merkins oyo

    5 burpees with ascending merkins

    10 count and off to the middle mountain

    Lung walk up incline to second floor then 50 lbc oyo

    Run to the next level and bear crawl up the incline to the third floor then 50 dying cockroaches oyo

    Mosey to next level and sprint up incline, to fourth floor, then 30 leg raises oyo

    Mosey back to the bottom.

    Mosey back to lawn by touch down Jesus then ring of fire with 5 burpees as the count while holding Al Gore.

    Mosey back to the flag, count off, name-o-rama, announcements, intentions and prayer.

    Thanks to everyone who showed up and for letting me lead.

    86

  • TSUNAMI!

    A strong wind blows, the rain and waves approach! 13 men of purpose and intent launched into the howling gloom and alas, F3 Tsunami had launched. 

    Thang:

    Mosey down the block and back to front of Tulane for warm-up:

    • SSH x15
    • Imperial Walkers x10
    • Mountain Climbers x15
    • Merkins x10

    Up Law Rd, right into Johnston Quad

    Four corners circuit work x3:

    • Merkins x10
    • Dips x10
    • Knee ups x10
    • Squats x10
    • 2 more laps around, adding 5 reps to each time (x15,  x20)
    • Mary while we wait for the 6

    The wind and rain are picking up now…the angry, dark sea approaches.

    Back to Law Rd, and continuing up to Freret then deeper into campus to Newcomb/LBC Quad

    • Line up for 20 LBCs > Backwards to wall and mosey back, 40 LBCs
    • Side step to wall and mosey back, 40 LBCs
    • Sprint to wall and mosey back, 20 LBCs

    Ahoy now, see how the sea she churns and the waves doth rise…the dreaded Tsunami is nigh. 

    Back to Freret then over to West Rd, to the familiar sight of Wolfpack Mountain. Up the stairs to the roof.

    Now above the turbulent seas that froth below, but 7 stories up the wind howls and the rain cuts like needles into our dampened microfiber, wicking performance apparel.

    Better circle up for 10 diamonds. 

    The tsunami is really rolling in at this point.  Starfish and creatures of the deep strewn here and there, covering the manicured campus below. 

    Down the ramp to find some cover. Circle up for merkins IC x10, flutters x20, widearms x10, Dolly x15, Merkins x10 

    Back down the stairs and out into the storm…Mosey back to the flag…but wait, what’s this?? 4 minutes to spare?

    • At the Gumbel Fountain:
    • Right leg step ups x20
    • Dips x15
    • Left leg step ups x20
    • Derkins x10

    6:15…the tsunami hits the pax and we’re all dead. 

    COT

    Strong group today for the first Tsunami, including two visiting pax from Nashville and Tallahassee.  It’s truly awesome to see the growth and health of F3 NOLA, and fun to be able to launch a new workout to provide the nation with another alternative in our busy schedules.  There are so many un-explored areas in this AO, and today was just a taste.

    Hawgcycle has the Tsunami Q next week, so come on out and see what’s in store. (Btw, his baby soft feet loved the Tulane quad…maybe enough to make him a regular!)

    Until next time, your friend,

    Mariah xo