F3 New Orleans

Tag: Willie

  • Hawg’s Birthday – from Charmin

    All came out to celebrate Hawg. Some Ran, Some Rucked, others just showed up. All had a good time.

  • Hawg’s Birthday – from Charmin

    All came out to celebrate Hawg. Some Ran, Some Rucked, others just showed up. All had a good time.

  • Posting for others – from Charmin

    YHC was planning on posting this morning as a rucker and being the only rucker there. It soon became apparent that there would be a 3 ruckers in total, along with 3 runners and 1 S&M on a park bench. That being said, having conversation definitely made the 45 minutes in the gloom pass by faster vs. whatever was up next in my podcast feed.

    COT: Prayed for Mambi’s mom (May the souls of the faithfully departed, through the mercy of God, rest in peace) and for Vag’s meeting today at 1 pm.

  • Dirty Mac with Tropicana – from Reluctant Yankee

    Today YHC had a chance to meet and greet one of guys DR from F3 Knoxville. Love the F3 network and its fun to see how this group is connected across the Nation. When we really got moving with this thing 10 years ago next month – it was a perk I didn’t even consider.

    Gathering at the park entrance – early for me – I am usually catching up kind of late. Tropicana had the chance to meet a few PAX.
    Quick disclaimer and off we went.

    Ran to Wolfpack Mtn right away. At the base we did a warmup circle of pain.
    SSH, Imp Walker Squats, Mtn Climbers, and Dying Roach x 20

    Up the stairs to 7. Started our modified DIRTY MACDEUCE.
    Lunges, Plank Jacks, Shoulder Taps, and Backwards lunges x 20
    Down the BOB MARLEY staircase – WEED smell was DANK.
    Up the regular staircase.

    Arrived at FLOOR 6 to avoid the puddles this time.
    Our man from KNOXVILLE stepped up for a COP
    We did BBQ Squats, TIE FIGHTER L/R arm cicles, SLOW 3-PT SQUATS with Toe Touch x 20, and one more that my brain can’t remember
    Tclaps to Tropicana for stepping up to teach us how they do it in Gnarly Knoxville

    Back down Bob Marley staircase and up the regular staircase.

    Arrived at FLOOR 6 again. Notice a cooler weather in the air.
    Backwards lunges, Monkey humpers, Hip Dips and Flutter kicks x 20
    another lap

    Back to FLOOR 6. Down the dank stairs up the regular stairs.
    We did 20 jump squats OYO, 20 hand release merks OYO, Nolan Ryans x 20, and Freddie Mercury x 20
    Down the regular stairs avoiding the Dank Stank stairwell.

    To the benches for Step UPs L/R, and Dips.
    Back to Flag.

    Cool crisp summer moring. Thanks for the opportunity to Q.
    You guys get me up in the AM and I appreciate you.
    Tclaps to Tropicana for joining us!

  • Sweaty Bells – 4-28-2024 – from Almonaster

    Back in the swing!

    PAX Attended:

    – Douille
    – Wild Turkey
    – Jingle Vader
    – Stork
    – King Kong
    – Bullseye
    – Willie
    – Almonaster

    Warm-up.
    Stretch
    SSH – 20 IC
    Arm Circles – 10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang!

    Run a lap around the Parking Lot.

    Halo’s – 10 each way, OYO
    Kettlebell Shrugs – 25 IC
    Kettlebell swings – 20 OYO

    Kettlebell Deadlift – 20 IC
    Goblet squats – 20 IC
    Right arm squat thrust – 10 IC
    Left arm squat thrust – 10 IC

    Lunge to half point of stop sign and back with bell.

    2nd Set

    Overhead press – 20 IC
    Right arm rows – 10 IC
    Left arm rows – 10 IC
    Two arm rows – 10 IC

    Curls to stop sign and back.

    3rd Set.

    Kettle Bell pull Throughs – 20 IC
    Right arm plank rows – 10 IC
    Left arm plank row – 10 IC

    Triceps’ extension to stop sign and back.

    Mary:
    LBC’S – 20 IC
    Flutter Kicks – 20 IC
    Ukrainian Douille’s X 20 IC

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the opportunity to lead!

  • Sweaty Bells – 4-28-2024 – from Almonaster

    Back in the swing!

    PAX Attended:

    – Douille
    – Wild Turkey
    – Jingle Vader
    – Stork
    – King Kong
    – Bullseye
    – Willie
    – Almonaster

    Warm-up.
    Stretch
    SSH – 20 IC
    Arm Circles – 10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang!

    Run a lap around the Parking Lot.

    Halo’s – 10 each way, OYO
    Kettlebell Shrugs – 25 IC
    Kettlebell swings – 20 OYO

    Kettlebell Deadlift – 20 IC
    Goblet squats – 20 IC
    Right arm squat thrust – 10 IC
    Left arm squat thrust – 10 IC

    Lunge to half point of stop sign and back with bell.

    2nd Set

    Overhead press – 20 IC
    Right arm rows – 10 IC
    Left arm rows – 10 IC
    Two arm rows – 10 IC

    Curls to stop sign and back.

    3rd Set.

    Kettle Bell pull Throughs – 20 IC
    Right arm plank rows – 10 IC
    Left arm plank row – 10 IC

    Triceps’ extension to stop sign and back.

    Mary:
    LBC’S – 20 IC
    Flutter Kicks – 20 IC
    Ukrainian Douille’s X 20 IC

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the opportunity to lead!

  • Wolfpack Mountain 2024-05-30 – from Catfish

    Wolfpack 2024-03-28
    Lovely conditions with a slight chill to the air. Started it up by moseying over to the Tulane lawn for a warmup:
    • Abe Vigodas x 10 (in cadence)
    • Grass Grabbers x 10 (in cadence)
    • Side Straddle Hop x 20 (in cadence)
    • 10 burpees OYO
    • Peter Parkers x 20 (in cadence)
    • Plank Walk x 20 (in cadence)
    • 8-counts x 10 (in cadence)

    Moseyed to the base of the mountain. Lined up for an Indian run to the top. At the top did a Dora 1-2-3 with 100 burpees, 200 jump squats, and 300 flutter kicks (2 is 1). Non-exercising partner ran all the way down the nearby stairwell, across to the other stairwell, and all the way back up. Got in some LBTs, penguins, and Big Boys (all x20 in cadence) while waiting for the six.

    Moseyed back down the stairs to the flag zone. Got in another set of 10 8-counts (in cadence), then went for CoT. Coffee at PJ’s as usual afterwards.

  • Wolfpack Mountain 2024-05-30 – from Catfish

    Wolfpack 2024-03-28
    Lovely conditions with a slight chill to the air. Started it up by moseying over to the Tulane lawn for a warmup:
    • Abe Vigodas x 10 (in cadence)
    • Grass Grabbers x 10 (in cadence)
    • Side Straddle Hop x 20 (in cadence)
    • 10 burpees OYO
    • Peter Parkers x 20 (in cadence)
    • Plank Walk x 20 (in cadence)
    • 8-counts x 10 (in cadence)

    Moseyed to the base of the mountain. Lined up for an Indian run to the top. At the top did a Dora 1-2-3 with 100 burpees, 200 jump squats, and 300 flutter kicks (2 is 1). Non-exercising partner ran all the way down the nearby stairwell, across to the other stairwell, and all the way back up. Got in some LBTs, penguins, and Big Boys (all x20 in cadence) while waiting for the six.

    Moseyed back down the stairs to the flag zone. Got in another set of 10 8-counts (in cadence), then went for CoT. Coffee at PJ’s as usual afterwards.

  • March of the Penguins – from Willie

    As the month of March approaches its end, so does the March of the Penguins CASUP (1000 Penguins per day in the month of March). Special shout out to @Sandbar, and @Sogo for accompanying me on this journey. Also, a big thank you to the Qs this month who added extra penguins to their workout. That does not included @Douille who did 3 total penguins at Misty Mountain last Saturday.

    Yours truly rolled into the workout right at 5:30AM, dressed in a Penguin onesie, with Welcome to the Jungle blaring on the bluetooth speaker. My standard music rules applied. The PAX can skip a song with a 10 burpee penalty for the entire group. After the standard disclaimer, we moseyed to the field for a warm up, all in cadence.

    SSH x 20
    Imperial Walkers x 20
    Mountain Climbers, Peter Parkers, Parker Peters x 15 each
    Self Love OYO for 1 minute
    Arm Circles Reverse/Forward x 10
    Hillbillies x 20

    The PAX then made it’s way to the statue in front of the zoo, and partnered up for a not so traditional DORA. The only exercise was 600 Penguins 2/1. Partner 1 ran the small loop while Partner 2 banged out penguins. We had 2 skips during the DORA, resulting in 20 burpees. The skipped songs were “Living on a Prayer” by Bon Jovi and “Spoon Full of Sugar” from the Mary Poppins sound track.

    The next transition was a run to the bandstand where the PAX circled up on stage for the Name That Tune challenge. The songs on this playlist are all songs that we know and love, but they are sung in a Lounge Singer style by the one and only Richard Cheese. The PAX did 30 Penguins 2-1 while the song played, then the PAX to the left had to guess either the song title OR the original artist. Get it right and we continue with penguins, a wrong answer gets the PAX 20 merkins. Some of the songs played were hits like, “Baby Got Back”, “Gin and Juice,” “Brass Monkey,” and “Been Caught Stealing” just to name a few. The PAX did pretty well as we only had 2 wrong answers resulting in 40 merkins. With 6:15AM approaching we made our way back to the flag for the standard COT.

    It is a pleasure to lead these men in a workout, and I appreciate the PAX indulging me in my crazy ideas.

    SYITG

    Willie

  • Misty Mountain – 2-24-2024! – from Almonaster

    Mercs and Burps!

    PAX:

    – Willie
    – Blowout
    – Dry Socket
    – Chiquita
    – Crop Top
    – Bullseye
    – Subprime
    – Almomaster

    Warmup:

    Mosey to the Tulane Breezeway.

    Side Straddle Hops – 20
    Arm Circles -10 IC
    Imperial Walkers – 10 IC
    Reverse Arm Circles – 10 IC
    The Morpheus – 10
    Balance on 1 foot for 10 seconds – Each Foot
    Grass Grabbers – 10
    Wind Mills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Mosey to the Sugar Bowl Turf field.

    Bear crawl to the four white lines stopped at each line for 5 merkins. 20 merkins total. Ran back stopping at each line for 5 Burpees. 20 burpees total.

    Repeat with karaoke there and shuffles back. 20 merkins and 20 burpees again!

    Mosey to the Grotto.

    Incline Merkins – 20 IC
    Dips – 20 IC
    Decline Merkins – 20 IC

    Run a Lap around the parking Lot

    Squats – 20 IC
    Right Leg Lunge – 10 IC
    Left Leg Lunge – 10 IC
    Bobby Hurleys – 20 IC

    Run a Lap around the Parking Lot

    Mary:

    LBC’s – 25 IC
    Straight leg extension – 60 seconds
    Willy’s Penguins – 20 IC
    Vladimir Douillie’s – 20 IC

    Back to Flag
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