YHC has longed dreamed of making it around the entire Lafreniere Park walking track in one workout. Two Yutes, Boo Boo, and Darkwing Duck emerged form the gloom to assist in my attempt to make it around the park.
5:30 Disclaimer and mosey to the beginning of the walking track.
The Thang
The goal–Route 66 around the park stopping at each light pole.
1st exercise: SS. When you pass a bench do as many dips as possible until you complete 66
2nd exercise: Mountain Climbers
3rd exercise: Imperial Walkers. Those who have completed dips begin working on 66 Irkins
4th exercise: Peter Parkers
5th exercise: detour form the route and complete 20 pull-ups OYO
6th exercise: Back to Route 66 – Squats
7th exercise: Merkins
8th exercise: Overhand Claps
At last, the dream of making it around the park in one workout died. It was not meant to be this day. A mosey through the park back to the flag two minutes late.
A post following the Tchoupitoulas Bar-A-Thon is never easy, but 3 committed Pax (Sogo, YHC and Heisenberg) made it to bring the total Pax to a dozen. With the clock hitting 0630, time for the brief disclaimer, and then a mosey to the Great Lawn for……
Warmup
SSH IC x 31 Hillbillies IC x 20 Abe Vigodas IC x 10 Arm Circles IC x 20 Grass Grabbers IC x 10 Peter Parkers IC x 20 Mountain Climbers IC x 20 Parker Peters IC x 20
Thang 1
Dirty Mac Deuce….. Round 1 Merkins IC x 12 Squats IC x 12 Flutter Kicks IC x 12 Do a Lap around the Great Lawn
Round 2 Shoulder Taps IC x 12 Lunges IC x 12 Hello Dolly IC x 12 Do a lap around the Great Lawn
Round 3 Floyd Mayweathers IC x 12 Side Lunges IC x 12 Dying Cockroach IC x 12 Do a lap around the Great Lawn
Round 4 Diamond Merkins IC x 12 Monkey Humpers IC x 12 Tin Snips IC x 12 Do a lap around the Great Lawn
If anyone really knows this guy, you know that Catalina Wine Mixers usually make it into the DMD, but we were doing the exercises on the brick path, and YHC does not like the feel of elbows on brick. Knowing the Pax was itching to do this exercise, YHC moved the Pax to the grass where we performed Catalina Wine Mixers IC x 10. With the crowd back under control, time to mosey to the NOMA fountain.
Thang 2 Right leg step ups IC x 15 Dips IC x 15 Left Leg step ups IC x 15 Derkins IC x 10
Thang 3 Mini Dora 1…2….3 Count off, 1 and 3 partner up, 2 and 4, 5 and 7, etc. Burpees x 50 Squats x 100 LBC x 150 1 Pax starts exercise, Pax 2 runs the circle around NOMA
Thang 4 Mosey to the Tree line for some “Embrace the Suck!” 3 minutes of 6 x SSH, 6 x Merkins, 6 x Bobby Hurleys (over and over) During the exercise, Shorty recommended renaming the Bobby Hurleys to Zions. Shorty doesn’t post much and rarely has good ideas. At least he fixed one of those issues today…… Rinse and Repeat for 3 minutes of 6 x SSH, 6 x merkins, and 6 x Zions!
Mosey back to the VSF for the COT Announcements, Intentions, closed with prayer.
NMM
It looks like Smooth is leaving us soon with an awesome adventure to Spain! Good luck and come back and visit. Send us a photo of the shovel flag when you start the F3 there…..
Speaking of shovel flags, where are they? Someone must has several in their trunk……..
Glad to see Quick Draw back! Kotter!
YHC got the selfie, minus Hawg and Dax. Thanks for posting with me today, and for allowing me to be part of such a great organization. Coffeteria after at Cafe Navarre was awesome as always!
Thanks to Douille for giving up his birthday Q so I could lead a 3-year anniversary beat down. I meant to give him a shout out during the work out and totally forgot so please tell him happy birthday next time you see him. I racked my brain to come up with a good workout involving the number 3 but none seemed to want to stick. I figured I’d catch my groove with something and moved on to the idea that I would provide a little F3 Nola 5/11/16 trivia.
Warm UP:
Disclaimer and quick mosey to the peristyle. It’s always refreshing to see America’s future lounging around the lagoon with a good vape in hand at 6:30. I must say I was a little jealous of the one guy with three girls but recalled that set up usually meant no deal was going to be sealed and buddy you might just need to pack it in the for night. Nonetheless I think they were curious of the pax and when one young lady started doing side straddle hops I lost the pax momentarily. We re-centered though and knocked out those SSH IC x 30, IW IC x 30, Grass Grabbers IC x 30, Peter Parker IC x 20, Mountain Climbers IC x 20, Parker Peter IC x 20, and something else.
The Thing:
Mosey around the way OYO to the little foundry. Plank and wait. Divvy into groups of 3: Al Gores, Pull-ups (count, 10), Dips. Rotate and repeat x 1.
Mosey further around the way OYO to the track.
Trivia fact one: 5/11/16 was a banner day at The Skinny. FNG’s included YHC plus Quick Draw (anyone spotted our favorite boy in blue lately?) and G-spot. Not sure who in the pax that day knew that ‘G-spot’ is a nickname for Greensboro, NC but the name caught on. I assume G-spot omits that nugget when detailing how he really got his name.
Anyway the pax has caught their breath by now and is ready to run a mile. Easy enough but catch 10 burpees at the start of each lap. On the last lap instead of crossing the finish line the leader stops 20 yards short of the finish line and the next guy stops 20 yards short of him etc, etc. Plank and wait and the 6 with sweep you up to the finish. This went ok.
Trivia fact two: I left my first beatdown with the name Tee-Tee. There was some trepidation in the name but urinary names can do that. My kids were stoked when I came home from the gloom and explained my new name. Well it didn’t last. Sometime between the post and the publication of the backblast (Shorty was Q so it may have been a bit) I was renamed Tinkles. Some backroom maneuvering but I think the right call was made.
Indian run to the NOMA fountain. Spirits were running high so no need for more trivia. Need was for: RLSU IC x 20, LLSU x 20, Classic Tinkles (someone else said it not me) IC x 20.
Partner up. Partner one stay and do modified LBC with feet on the bench. Partner two run around the now-open circular drive around NOMA. A pleasant mix of AC and paint fumes hung in the air around the museum. I almost vomited but survived. Switch.
Just enough time to catch a view of Muscleship doing classic Muscleship aka Indian Walk or something like that.
Mosey back to the flag with just enough time for some plank work on the side walk. We welcomed back Rudy from his butt cyst recovery run. Didn’t see any bloody discharge on the back of his shorts so I assume that it went ok.
Circle up. Trivia fact three: I was EH’d by Walleye with an assist from Roots. This gave me the idea of having the pax say who EH’d them during the namorama:
JV- Yankee
Rudy- Heisenburg
Catfish- F3nola.com
86- Tinkles
Angie’s List- Willie
Douille- Bagasse/Yankee
King Kong- Angie’s List
War Eagle- Baby Face
Two Utes- Hawg
Colonel Mustard- Seaman
Bongo- Maverick
Gabrielle- Seaman
Triple Shift- Triple Shift
Organ Grinder- Google
Fracsac- Maverick/Bubba
Heisenbery- Bogey
T-claps to Seaman, Yankee, and Maverick for topping list of EH’ers
Close with a prayer with special dedications to Fracsac’s mom, Triple Shift’s friend, and Moms. Thanks for the chance to lead and looking forward to another 3 years!
Okwata started with a beautiful moonrise and gentle breeze and then quickly went to CSAUP.
After the disclaimer, the PAX moseyed to the Center of the Universe for the warm-up: SSH x 25, Abe Vigoda x 15, Imperial Walkers x 25, Peter Parkers x 20, Parker Peters x 20, Sun Gods x 10 (each direction). The PAX then moseyed to the bottom of the levee for the THANG.
The THANG was an 11 using one-side of the levee: Merkins at the top (descending) and LBCs at the bottom (ascending). To achieve full CSAUP status, YHC directed the PAX to Quadrofeelia (a.k.a. Bernie Sanders) up the levee and Bear Crawl down the levee during the 11. After this, YHC needed O2, so Two Youths gave the PAX a twenty-count.
Next, the PAX moseyed to the seawall in front of the MG fountain for a Hurricane Hoedown. YHC was so spent the PAX DJ-ed the cadence. Then, the PAX DJ-ed some additional MARY: Sweat Angels, Dying Cockroach, Real Freddie Mercury, and more LBCs.
The PAX moseyed then to the virtual flag for the COT. Count Off. Nameorama. Announcements. Intentions. Prayer. Lord, teach me to be generous. . . .
Moleskin: It was a great effort from the PAX today. YHC was beat after the 11. The PAX also stepped up to help YHC with cadence and then MARY. Future Qs sharpening. Fellowship. Teamwork. You name it.
Last Thursday at Okwata Rudy being Rudy suggested I sign up
to Q. At first, I said to myself “not
going to happen” then over the course of the day I decided to look up the Q
sheet just to see when the next Q spot was open- thinking it would be about 5-8
weeks out. Not the case, there was an opening the next week (today). I decided
to rip the band aide off and pop my Q cherry and sign-up for my VQ.
18 PAX met out on the banks of Okwata with 15 mph winds whipping
a nice cool 50 degrees through our bodies. Considering this is the 2nd
official day of spring I hope the cold weather is past us. The 20 degree
weather swings from 5:30am to Noon is getting old.
We started off with a Mosey to the grass by Landry’s for
warm-ups. Probably one of the only time’s you’ll ever hear the restaurant Landry’s
come out of my mouth. The warm ups
consisted of:
25 – SSH IC 15 – Should Taps IC 15 – Arm Circles Front IC 15 – Arm Circle Reverse IC 15 – Plank Jacks IC 15 – Peter Parkers IC 15 – Mountain Climbers IC
In full disclosure the above workouts above were “the plan”
not sure what the final counts were. Never realized how hard it was to count when
the Q. Much respect for my past Q’s. Also,
a lot of mumble chatter about having to get back to your feet for arm circles
and then back down again for plank jacks might have to incorporate more of this
in future Q’s since everyone enjoyed it so much.
My novice and out of breath warm-up Counting self, decided a
30 second count down was a good idea – After some grumbling – Kuch quickly
counted to 10 (thanks for the help!) and we then proceeded to split into 2
groups for an Indian Run back to the Hill. At the Hill we partnered up for a
little “bern”. One partner did a Bernie Sanders up the Hill and run back down
(then switch) until the below exercises were complete.
Now that our legs were nice and “berning” we crossed the
street to complete running to the street light and post up for 5 merkin’s X 3 lights.
The goal was to hit 3 street lights that were a decent length from each other,
however I didn’t realize there were two sets of street lights one’s on the left
and one’s on the right. My intentions were the left (the distance one’s) however
we improvised and completed the exercise. We circled up for Mary where we did:
20 Flutter Kicks IC 10 Turtle Crunchs IC 10 Hello Dolly IC 10 Big Boy Sit Ups OYO
Again, this was “the plan” not sure what the final counts were
as I was once again out of breath from counting. Definitely need to work on
that for next time!
With 3 mins to Spare we Moseyed back to the Flag where Mahatma
suggested a little ring of Fire. 6:15am came and we circled up. 18 PAX were at
the AO. We welcomed a new FNG “The Greek”. Congrats to Two Yutes on making 10 years of
marriage!
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.
The early moring parade goers in Mid-City were treated to some sweet F3 eye candy on Saturday for the 4th annual Mardi Gras Mambo aka Endymion Run. Our krewe consited of 22 PAX eager to start the day off right and get in the carnival spirit. YHC had stewed on some new ideas for the past month and decided to incorporate a “float” consisting of a jogging stroller and boom box to be pushed along the route blarring some good ole Mardi Gras music to get the juices flowing. Some festive chatter started as the Dr. John and Professor Longhair tunes came on. Here’s a recap of our parade:
Warmup near The Peristyle: IW, Lunges, WM, SSH with “bead wave” capped off with the tradional Mardi Gras Mambo song providing the guidance for 2+ minutes of syncronized planking, merkins, and plankjacks….always a crowd pleaser! We followed with a mosey to City Park Ave and N. Olympia and stopped to go over the gameplan for the run topped off with burpees x10, just because.
Route Run – Leg #1: Run at your own pace down Orleans trying to stay in clusters. The float/stroller acted as the kaboose and stayed in the rear, similar to the speaker trucks following the Dance Connection, minus the purple fishnets. Once at Carrollton, turn around and sweep the six. T-claps to the PAX for taking turns pushing the float and also to the guys carrying two F3 shovel flags….Merica!!! Lots of intrigued and possibly jealous onlookers wishing they were running with us.
Route Run – Leg #2: Right on Carrollton all the way to Canal, at you own pace, sweep the six. The motivational cheers from the spot watchers kept coming.
Route Run – Leg #3: Back down Carrollton to Orleans veering off to the neutral ground for a COP. Some grumbling was heard when YHC started with LSS x20, PP x25, ISW x20, and Plankorama w/Merkins. Everyone survived and the moseying resumed.
Route Run – Leg #4: Run back on Orleans to our starting point on N. Olympia, sweep the six. Good to see lots of other running groups out there…”Happy Mardi Gras” and high fives were being dolled out right and left. Might even try to work in some beads for next year.
Lagniappe Leg #5: Once back along City Park Ave, we had enough time to take the long way back along Marconi for a peek at the floats, before heading back to the Great Lawn. A few guys were able to modify the run with a shortcut.
Great Lawn: YHC wanted to make sure all PAX were ready for the rest of MG season and in stellar bead catching/throwing shape, so out came a bag of beads stashed in the bushes. All PAX grabbed a good bead to throw and parterned up for “Bead Burpees” consisting of throwing beads 15 yards away to your partner, alternating with burpees. This was not well received by the PAX, I’m guessing due to the sloppy terrain and the presumption that we were only going to run that moring. After a minute of some hideousness with Bead Burpees, YHC felt the need to cut it short and move on to something more challenging. Next up we did a bead throw and bear crawl circuit across the lawn, followed by a lunge walk and bead throw back.
Mary: After getting rid of the beads, we had enought time left to knock out LBC x20, Flutter Kicks x30, and Plankorama.
COT: YHC was a tad woozy and run-drunk at this point so not sure of all the announcements and intentions. We did pray for, among other things, a safe Mardi Gras weekened. We also called out Amnesty for yet again missing the annual event he co-fathered. YHC forgot to mention that we consider striving to avoid over indulging this Mardi Gras season and instead focus on making the most of our time with family, friends, or perhaps ourselves, whether that be at a parade or elsewhere. While pigging out and/or getting hammered may be something many of us have been guilty of during the carnival season, we should consider throttling that back on the guilty pleasures and possibly replace them with something more meaningful and healthy….just a thought.
Thanks to the PAX for going along with my antics and helping to bring in the 4th “F”….FUN!
Today’s RED Friday was in honor of Cpl. William Crouch from Zachary, LA. Cpl. Crouch was killed by a roadside bomb in June of 2007 in Hadid, Iraq. He was a Calvary Scout for the 2nd Squadron, 1st Calvary Regiment of the 4th Brigade, 2nd Infantry Division of the United States Army.
Cpl. Crouch was a sci-fi fan so we did Imperial Squat Walkers and Peter Parkers. He enjoyed kickboxing so we did Chuck Norrises, Floyd Mayweathers, and Donkey Kicks. He was in the Army so we did WWII sit-ups.
We book-ended these exercises with burpees because they are hard. Cpl. Crouch had many normal interest. In addition to sci-fi movies and kickboxing, he enjoyed pizza and hanging out with close friends. But one thing set him apart and that was his decision to do the hard thing and serve our country. He lost his father at 13. His father was a policeman and Cpl. Crouch wanted to honor him by joining the military. This was not an easy way to honor his father. It was hard and that is what he chose to do.
We started each round with a 400 meter run, since as a Calvary Scout, it was his job to run recon ahead of his fellow men. We did 21 reps of each exercises as a reminder that he gave his life at the young age of 21.
The Thang
400m run
Burpees x 21
Imperial Squat Walkers x 21 (2 is 1)
Peter Parkers x 21 (2 is 1)
Chuck Norrises x 21
Floyd Mayweathers x 21 (2 is 1)
Donkey Kicks x 21
WWII sit-ups x 21
Burpees x 21
We stuck together and made it through 3 rounds. Scantron sealed the deal for us by leading us in 15 dying cockroaches
Naked Man Moleskin
One of the great things about Pontiff Playground is that it serves as a flood control reservoir for the surrounding neighborhood. This means that it gets sloppy when it rains. Not sure if you have noticed, but it has been raining a lot lately. Conditions were perfect this morning for testing our physical and mental toughness by getting down and dirty and really wet. Just one of the reasons why F3 is so much better than other workouts.
T-claps to Scantron for leading us in a little Mary at a moment’s notice. He did a great job.
126 burpees. Good work.
A few of us got in some post workout isometric exercises as we pushed in vain against Mahatma’s truck trying to free it from the hole of mud it had succumbed to. One by one we all left Mahatma on his own to figure it out. Within 10 minutes, he had it freed on his own.
YHC was excited for his second trip and first Q at the newly
established AO Popeyes (Lafreniere Park) and had a decided on a nice plan to
use the hills that are nicely spread out to get some miles in for RRR. Quick disclaimer was given and we moseyed a
bit for the warm up.
Warm-Up
SSHs x 20
Grass Grabbers x 20
Arm Circles x 10 forward and x 10 backwards
Low Slow Squats x 20
The Thang
11’s were going to be the theme of the day but with the
heavy rain over night the ground was to say the least damp and the standing water/puddles
quickly became the theme of the day. 7
Pax strong trudge up and over hills and through the occasional puddle. Utilizing four hills that are spread out on
the parks grounds we set out for 2 rounds of 11’s.
Round 1
10 Burpess at the base of hill one, up and over the hill and
1 LBC at the base of the hill. Run to
the base of hill 2; 9 Burpees at the base up and over the hill and 2 LBCS at
the base of the hill. Move onto hills 3
and 4 using then circle back through the hills until the 11’s were complete. This was not as confusing at it seems and
thankfully Rudy was not there to ask questions or confuse the Pax. The Pax took my simple and clear directions “You
will not run up and over any hill two times in a row” and the 11’s were
completed at the base of the 4 hill.
Round 2
10 Jack Webs at the base of hill one, up and over the hill and
1 Squat Jump at the base of the hill.
Follow the same hill patter as in round 1.
Quick check of the time and still time for one circuit of exercises
on the gym equipment.
Time is running low so back to the flag for a 20 Russian
Twists to close things out.
COT
Count O Rama, Name O Rama, announcements and intentions. This is a great new AO that has a lot of potential so if you have the opportunity come out and join us at Popeyes. As always it is an honor to lead and workout with the F3 brotherhood. SYITG.
With Run Ranger Run in full effect, and with the split of the Mother Ship Saturday workout into two Pax’s, Hokie Pokey thought it would be good to get some running in between exercises.
Warm up started with a run to the railroad tracks and back with folks circling back to the six until we were ready to gather.
10 baby are circles forward
10 baby arm circles backwards
10 big arm circles forward
10 big arm circles backward
Right leg lunge forward with clockwise and counter clockwise trunk stretch.
Left leg lunge forward with clockwise and counter clockwise trunk stretch.
Another run to the tracks and back with leaders getting extra running in by circling back to the six.
1st exercise ~ “A” ~ Ascending testicles with balls to the columns and hold for 1 minute, down for 30 seconds, back up for a 2nd minute, back down for 30 seconds and back up for a 3rd minute… followed by … Another run to the tracks and back with leaders getting extra running in by circling back to the six.
2nd exercise ~ “B” ~ Burpee’s on the law suicide style… 1st tree and back for one burpee; 2nd tree and back for 2 burpee’s; 3rd tree and back for 3 burpee’s… the last, 10th, tree and back for 10 burpee’s. For our fitter men, they could box jump while the rest of the Pax wrapped up. This was followed by … Another run to the tracks and back with leaders getting extra running in by circling back to the six.
3rd exercise ~ “C” ~ Chillcuts (Dancing Style) ~ Elbow planks with right leg up for one minute, then back to rest in the elbow plank position for 30 seconds and left leg up for one minute. This was followed by … Another run to the tracks and back with leaders getting extra running in by circling back to the six.
4th exercise ~ “D” ~ Diamonds ~ Diamond Merkins ~ AMRAP style ~ as many as possible in 60 seconds followed by 30 seconds rest… 5 times … followed by Another run to the tracks and back with leaders getting extra running in by circling back to the six.
5th, and last “exercise” ~ “E” ~ Elevator ~ with 10 squats, 20 jump squats, 30 second Al Gore, 40 Front Lunges and 50 back lunges.
We mosey’d back to the flag and heard we logged 3.6 miles as we counted off to 25. No FNG’s.
Thank you for the opportunity to workout with such a great group of guys! I admire you all and appreciate you pushing me!
