F3 New Orleans

Author: Amnesty

  • AWESOME Burpees!

    In honor of Mr. Awesome and in preparation for our upcoming Spartan, it was burpee time.

    Nine men gathered at the flag, and after the disclaimer, headed for a short run to the Great Lawn. Let’s start with 15 burpees OYO. Reluctant Yankee rolled in hot as we began to mosey. Good to see ya Yank!
    The museum’s front lawn is perfect for the COP, IC:
    -30 side straddle hops
    -30 imperial walkers
    -20 spiderman’s
    -30 arm circles (15 each direction)
    -15 burpees (Total=30)
    Mosey to the Foundry (outdoor gym). Enroute we picked up Maverick who was wandering around aimlessly looking for a workout….. Welcome Mav! Line up in the plank and follow the leader:
    -10 pullups or AMRAP
    -10 dips or AMRAP
    -10 burpees (Total=40)
    -Run the mile track and do 10 burpees at NE corner (Total=50), 10 burpees at the NW corner (Total=60).
    -Rinse and Reapeat (30 more burpees; Total=90)
    Running short on time so we moseyed to the Great Lawn for some Mary, IC:
    -20 LBC
    -1 min for hip bridges
    -10 more burpees (Total=100)
    Job well done!

    Let’s head to the Coffeteria for some quality F2.

    Let’s take a trip down memory lane. April 1st, at Audubon Park by the Birdcage, Mr. Awesome said we would do 100 burpees…after much consternation amongst the pack he said April Fool’s. Then we did the first set of burpees of the workout but not the last. In the 45 minute workout we did 100 burpees. Thanks Mr. Awesome: http://f3nation.com/2015/04/01/april-fools-i-pity-da-foo/

  • Side Effects’ Beat Down

    Mosey to Northside of Great Lawn

    Side Straddle Hop x 20

    Forward arm circles x 10

    Reverse arm circles x 10

    Sprint Great Lawn Down – Back

    Mosey to Side NOMA Steps

    Grouped into 3’s and cycled between:

    Sprinting Museum Side Steps Every Step up and down x 2

    Incline merkins on curb

    Alternating toe touches on curb

    Mosey to Foundry

    LBC’s x 20

    Dr. W’s x 5

    Lined up in Plank and cycled between

    Pull-ups x ~10

    Dips x 10

    Merkins x 10

    Lap around Festival Grounds Trail (~ 1 mile)

    Plank and line jumps to wait for 6

    LBFC’s x 15

    Dr. W’s x 5

    Pull-ups x~10

    Dips x 10

    T-Merkins (push-up, alternating lifting one arm straight up in the air to form a T) x 10

    Lap around Festival Grounds w/ 1 Sudden Change (10 burpees)

    Plank, line jumps, and Al Gores to wait for 6

    Reverse Crunches x 20

    Dr. W’s x 5

    Mosey to Great Lawn

    Al Gore x 2 to wait for 6

    Sprint 1 length of Great Lawn to finish

    Shout Out: to Amnesty’s Father and Dr. Keith Collins battling cancer, Side Effects’ wife’s grandfather passed away, and Mav’s friends child (Brooks?) undergoing heart surgery this coming week

  • Rocks Sharpen Iron

    After a nice Father’s Day weekend, it was time to get back to business!

    Five brave souls, eager to improve themselves, met at the shovel/flag ready to get it on. “Disclaimer!”
    Mosey to COP near the rocks (IC):
    -SSH x 30
    -IPW x 30
    -Arm circles x 30 (15 each direction)
    -LSS x 20
    -Lunges x 20….Grab your rock
    Mosey to the hill for some 11’s:
    -start with 10 burpees, carry your rock over the hill and 1 LBC…return until the numbers reverse.
    (Enjoyed the compliments RY and Tool)
    Time for some People’s Chair: grab some wall with your rock; 10 shoulder presses IC; recover/rest; grab some wall with your rock; 20 curls for the girls IC; Recover
    Mosey back to the rock pile.
    6 MOM IC: 20 x Hello Dolly’s, 20 x back scratchers, 20 x Lil Baby Twists
    Mosey at a brisk pace back to the shovel/flag.

    Shout Out: to my father and Channel Mullte’s dealing with Prostate cancer; Dr. Keith Collins and his family dealing with his cancer; Mav’s and my friend’s kid born recently with heart problems requiring surgeries. I led the prayer thanks for be able to improve ourselves physically, mentally and spiritually; and asking that we continue to improve and to help improve those in our lives.

  • D-Day Remembered

    Seven men met to test their fortitude this morning.

    Disclaimer and step off…mosey to lawn in front of museum.
    COP IC: SSHx30, IPWx30, Peter Parkers x 30…mosey to soccer field by the outdoor gym.

    In rememberance of the men who crossed the beach at Normandy, this was our workout; bear crawl 50 yards across the soccer field (think about the soldiers who low crawled under machinegun fire), five burpees, sprint back to the beginning (thinking of the men who sprinted across the beach at Normandy)…and rinse repeat five times. We had to reach down and grab a hold…of our intestinal fortitude to get through this one.

    We recovered at the nearby water fountain. Then it was the foundry, modified. We lined up in the plank and followed the leader. I started: pull-ups, dips, rows, monkey bars, back to the plank. We did this twice and threw in a third set of pull-ups and dips. Mosey around the front of the museum…

    We found our ledge by the botanical gardens IC: step-ups left leg x 15, dips x 15, step-ups right leg x 15, decline pushups x 15. Mosey to Great Lawn.

    6 MOM IC: LBC x 20, Hello Dollys x 20, wife pleasers x 20, swinging bridge (in pushup position, lower hips to the side right and left) x 20.

    Line up with palm trees; lunges to next tree, side squat right side to next tree, lunges to next tree, side squat left side to next tree, get on line and sprint to where the flag should be….HAWG!!!!

    Count off, namerama, and the shoutout. We offered prayers and thoughts to those battling cancers and illness in our lives. TClaps to Side Effect for the prayer.

    Then we hit some F2 with cofferteria.

  • Yank’s Dirty Dozen

    This is Amnesty ghost writing for Reluctant Yankee(RY) who Q’d on Saturday and then got on a plane to Nicaragua on a mission trip. (Disclaimer: not expecting to post this BB, my memory will be faulty).

    T-Claps to Hawgcycle for dropping off the shovel-flag before running off to hit the Honey-Do list.

    After the Disclaimer we were off. A quick mosey to the Great Lawn.
    COP, IC:
    -SSH x 25
    -Imperial Walker Squats x 25 (humor ensued as RY struggled coordinating the cadence with this one…)
    -Peter Parkers x 25
    Mosey to softball field:
    -one squat, four lunges
    -two squats, eight lunges
    -three squats, twelve lunges
    -four squats, sixteen lunges
    -five squats, twenty lunges
    -six squats, twenty-four lunges
    -seven squats, thirty lunges
    Mosey to the track for a little Dirty Dozen:
    -12 x Merkins offset Left hand
    -12 x Rosalitas
    -12 x Merkins offset Right hand
    -400m sprint
    -12 x Parker Peters
    -12 x Hello Dollys
    -12 x LBCs
    -400m sprint
    -12 x Real Freddie Mercuries
    -12 x Flutter Kicks
    -12 x Merkins
    -400m sprint

    Mosey to the shovel-flag.

    Shout Out: Shout out to Channel Mullet’s and Amnesty’s fathers who are battling prostate cancer. And for Channel Mullet’s ACL. We prayed for those battling illnesses, especially Dr. Keith Collins who is battling an aggressive cancer, Mr. Awesome to have a successful trip, and Reluctant Yankee to have a safe and productive mission trip to Nicaragua.

    Schedule:
    Monday with Hawgcycle. 530AM Rock City/Pontiff
    Wednesday with Splash 530AM Birdcage/Audubon at Pull ups
    Friday with Roots 530AM Wolfpack Mtn/Audubon at St Charles entrance
    Saturday with Amnesty 630AM Storyland/GreatLawn at City Park (a DDAy Commemoration)
    -On June 15th we are going to have an evening F2 event. Stay tuned…

    CSAUPs:
    6/27 – NOLA Trail Series Armadillo Dash – Spillway in Norco
    7/11 – NOLA Trail Series Coyote Chase – City Park
    7/19 – Spillway Classic – Norco
    10/27 – Spartan Race – Mobile, AL

    Time for some coffeeria.

    For a little extra credit, your ghost writer went to help Hawgcycle with his Honey-Do list and moved boxes and furniture. I’m mentioning this not for TClaps, but to set the scene…. Channel Mullet, on IR List for ACL, donated a file cabinet for Hawg’s wife’s new business location. Upon retrieving said cabinet, it had to be emptied. The contents exposed Channel Mullet’s penchant for possessing every season on ‘90210’ on DVD. There is probably a 12 step program for his obsession.

  • The Oval of Pain

    It all started with a few guys out for a nice workout….then Side Effect said, “Let’s Mosey” and it was downhill from there….

    Mosey to a nice grassy area
    Side straddle hops x 25
    Mosey to track at a nice click
    LBC x 25
    400m
    LBFC x 15…now those were fun…
    400m
    LBC with legs straight up x 20
    400m
    LBC x 25
    4 x 200m w/ partner
    Flutter kicks
    Reverse Crunches x25

    After we were gassed and read to spew, Side Effect handed the Q over to Amnesty:

    Mosey to the outdoor gym for a couple rounds at the “Foundry”

    Line up in the plank position and follow the leader…
    Pull ups x 10 or AMRAP
    Dips x 10 or AMRAP
    Rows x 10 or AMRAP
    Cross the monkey bars
    Run across the soccer field to the far side goal and 20 lunges (10 each leg) first round / 20 air squats second round
    Run back to outdoor gym, rinse repeat.
    Head back to the flag with a quick plank session so we can sprint in as a group.

    Iron was definitely sharpened this day.

    Shout out to Channel Mullet’s and Amnesty’s fathers who are battling prostate cancer.  And for Channel Mullet’s ACL.  We prayed for those battling illnesses, Mr. Awesome to have a successful trip, and Reluctant Yankee to have a safe and productive mission trip to Nicaragua.

    Schedule:
    Monday with Hawgcycle. 530AM Rock City/Pontiff *Bonus holiday F2 coffeeteria
    Wednesday with Splash 530AM Birdcage/Audubon at Pull ups
    Friday with Roots 530AM Wolfpack Mtn/Audubon at St Charles entrance
    Saturday with Rev 630AM Storyland/GreatLawn at City Park

  • Metry Represent?

    Happy Star Wars Day….May the Fourth be with you…  Three residents of New Orleans showed up for the Metairie workout.  No Metairians.  Whaaaat?

    Plant the flag and Disclaimer on the mosey to the COP, a little karaoke enroute to loosen this old man’s hips. (IC: 30xSSH, 30xImperial Walkers, 30xArm Circles (15 each direction), 20xLSS, 10 Spiderman Pushups).

    Grab a Rock.

    Time for four rounds of the People’s Chair (about a minute or so each). 1st round: hold the rock, 2nd round: military press x 10 IC, 3rd round: curls for the girls x 10 IC, 4th round: hold the rock.

    Con Roca, mosey over the hill and around the running track to the southside outdoor gym for a circuit….that’s a haul….  Two rounds of 10 burpees, pull-ups/hangs on the rings, 10 squat-press con roca.

    Another long haul to the rock pile to return the rock til next Monday.  Mosey to the shovel/flag for some Mary:  IC 20xLBC, 20xHello Dolly, 20xAnkle Scratches, 20xFlutter Kicks and to strengthen these old man’s hips; wife pleasers x 20 IC; sun was a little higher in the sky for Reluctant Yankee to do these with an audience…he’s sooooo shy!

    COT: Shoutout to our fathers with prostate cancer, Hawgcycle for a safe trip.  We were thankful for our health, the opportunity to get stronger, and to bring this strength to our family and friends.

    Coming Soon to a Nola workout near you….

    • Wednesday – 5:30 @ The Birdcage
    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – 6:30 @ City Park

     

     

  • Lucky 7

    What a lovely day to post!

    Seven men arrived at the shovel/flag ready to improve themselves…and they definitely did.

    After the disclaimer, a mosey to the front lawn of the New Orleans Museum of Art for some COP: IC 30xSSH, 30xImperial Walkers, 30xArm Circles (15 each direction), 20xPeter Parker Pushups…and then mosey to the outdoor gym.

    The outdoor gym proved the perfect location for “The Foundry” where “Iron Sharpens Iron”:  7 men lined up starting in a plank position.  YHC started and each followed in turn.  AMRAP  Pull ups, dips, rows, monkey bars, run across field and 10xburbees at the fence, run back and plank at end of line.  Wash, rinse…REPEAT!  After the second round, a quick bonus round on the pull up bar and then mosey to the track.

    A 1000m of Hades is exactly what was needed (400m sprint, 100m walking recovery, 200m sprint, 100m walking recovery, 100m sprint, 100m walking recovery).  There was a lot of improvement today..and it wasn’t over.

    A mosey to the other outdoor gym where the pack was looking forward to more upper body work but instead did IC 20xLong Slow Squats, 20xalternating leg lunges.  There was just enough time to mosey to the Great Lawn for some Mary: IC 20xLBC, 20xHello Dollys, 20xFlutterkicks.  Sprint to the Shovel/Flag.

    COT: Shoutout:  As we prayed and were thankful for the opportunity to improve ourselves physically, mentally and spiritually, we asked the we not only improve ourselves, but those we interact with daily.  We offered prayers for the victims of the earthquake in Nepal, our fathers fighting Prostate Cancer and Mav’s aunt who passed recently.  Oops…Name-O-Rama

    Seven men left it all on the field this morning and Iron was Sharpened!

    TClaps to Hawg for working a soup kitchen following his post.  The remaining six hit the coffeeteria for second F.

    Announcements:

    Monday:  5:30am Rock City-Pontiff Playground, Q-Hawgcycle

    Wednesday -5:30am Birdcage-Audubon off Magazine, Q-Yeungling & Rev

    Friday: 5:30am Wolfpack Mountain-Audubon St. Charles,  Q-Roots(?)

    Saturday: 5:30am City Park-Peristyle, Q(?)

     

  • THE THREE AMIGOS (part deux)

    SECOND HALF

    -After taking over the reins from Mav, Amnesty got the crew to mosey across the baseball field to knockout 10 burbees

    -mosey back to the outdoor gym (2 rounds of…):
    pullups
    dips
    rows
    monkeybars

    -upper bodies were screaming at this point, so we headed to the outdoor track for 1000m of Hades;  “Where’s Mav?”…stretching it out

    -if that wasn’t fun enough, we moseyed to the other outdoor gym.  This time pullups first, then dips, back rows and monkey bars.

    -it was Mary Time:  6 MOM on the Great Lawn:  20 x LBCs, Hello Dollies, Heel Scratchers…Time’s Up!

    -COT: Shout out for our fathers with Prostate Cancer, and the people we know with ALS.  Thanks Mav for the spiritual prayer

    Second F: Rev and Amnesty hit the coffeerama and solved the world’s problems