F3 New Orleans

Author: Amnesty

  • 11’s Over the Hill

    DISCLAIMER: Mosey to rock pile for the warmup COP:

    -SSH x 30 IC

    -Arm Circles x 30 IC (15 ea. dir.)

    -Mt Climbers x 20 IC

    -J-Lo’s x 20 IC

    Grab your rock.  Mosey to Hill for some 11’s.  Run over the hill with your rock for 10 burpees and back for 1 WWII situp.  Back over for 9 burpees and back for 2 WWII situps.  Keep going until it is reversed.  Mosey to an open area for the next COP:

    -Shoulder Press x 20 IC

    -Curls x 20 IC

    -Squats x 20 IC

    Do all three exercises again with 10 reps IC.  Then one more shoulder press x 10 IC.

    Time to take a break.  Grab your rock and have a seat in the People’s Chair.  After a couple of minutes, quick break.  Have a seat again.  This time while in the People’s Chair, rock presses, 10 IC.  Mosey to the rock pile to send our friends home.  On way to S/F, on your six for some Mary:

    -Dying Cockroach x 20 IC

    -Flutter Kicks x 20 IC

    -Hello Dolly’s x 20 IC

    -Penguins x 20 IC

    Back to the flag.  Countoff, namerama, announcements, shoutouts, and a prayer.

    For Spartacus fans….a new and improved Spartacus II is next up…..

  • Dora Mountain

    After signing up to Q WPM over 2 months ago, the day had finally come…a very popular place to Q…

    DISCLAIMER: Let’s mosey for a block and back to the lawn in front of the Tulane sign.

    COT:

    -SSH x 30 IC

    -Arm Circles x 30 IC (15 ea. dir.)

    -Mt Climbers x 20 IC

    -J-Lo’s x 20 IC (aka Pickle Pounders)

    Let’s mosey to the base of the Mountain.  Form two columns and Indian Run to the top.  At the top, it’s time for some Dora.  Partner up, one partner runs down the top incline and back while the other partner starts on 100 Crossfit Merkins for the team.  After the team completes the Crossfit Merkins, then 200 Imperial Squat Walkers, and 300 WWII sit-ups.  We almost finished the sit-ups but our time on the mountain was done.  Let’s mosey down and to the nicest grass in the city…if not the world, for  some Mary.

    Mary:

    -Penguins x 20 IC

    -Wife Pleasers x 20 IC (a strictly no-eye contact event…even though I could feel Seaman checking out the pax, DADT)

    Mosey to the Virtual Flag to finish on time.  Don’t want to get chastised by RY….

    Countoff, Namerama, Announcements, Shoutouts and a prayer.

    Thanks for letting me lead Uptown, it was worth the wait.

     

  • Spartacus Delayed

    Spartacus Delayed…but not to be Denied…   Some of the pax, YHC included, were delayed getting to the AO due to a train.  The motivated pax, who were at the AO, took the initiative and began the Warm-up COP.  Us stragglers caught up and YHC took over the Q.   T-Claps to Bogey for filling in.

    -SSH x 30 IC
    -IW x 30 IC
    -Arm Circles x 30 IC (15 ea. dir.)
    -J-Lo’s x 20 IC
    Grab a rock, medium, one you won’t drop on your head…Let’s mosey to the shelter (cuz it has benches).
    It’s time for some Spartacus. The timer on my phone had us working out for 1 minute with a 15 sec rest for each exercise:
    -Goblet Squat w/ rock
    -Feet-Elevated Mountain Climbers
    -Kettlebell Swing w/ rock
    -T-Pushups
    -Step up, alternating legs with or without rocks
    -Rock Row
    -Elf on a Shelf-Side Lunge and Touch Rock (like moving the virtual rock pile back and forth)
    -Merkins
    -Rock Lunge and Rotation
    -Rock Push Press
    Rinse and Repeat for a total of two rounds.

    A couple minutes of Mary:

    -LBC x 20 IC

    -Penguins x 20 IC

    -Wife Pleasers x 20 IC  (as always, a strictly no eye contact event…that means you Rudy)

    Mosey to the Virtual Flag for the COT.  Countoff, namerama, announcements, and a prayer.

    It was an honor to lead.  SYITG…

  • Plunging…

    Yep, another morning at the pool.  Like Dori said, “Just keep swimming…”

    And for a special treat:  Yes, JV did have his speedo on under that comfy terrycloth rob.  Oh Joy!!!  Naturally, we were all jealous.

    The Thing:  Swim 100m for a warmup, then try to swim continuously shorter breaks.  Exhausted and refreshed at the same time….  See you next Thursday.

  • 610 Stomp #105

    A light rain made for a cool, comfortable run.  Three men joined me in our daily effort to grow and sharpen the iron.

    The thing: run past the museum, along the bayou for 15 min and turn around.  At the track, OYO, sprint the straight-aways and slow jog/walk the turns until time expires…simple but effective.

    Countoff, namerama, announcements, shoutouts, and a prayer.  No better way to start your day!

  • Pinky Spartacus

    DISCLAIMER and let’s mosey to the Warm-Up COP:
    -SSH x 30 IC
    -IW x 30 IC
    -Mtn Climbers x 30 IC
    -Arm Circles x 30 IC (15 ea. dir.)
    -J-Lo’s x 20 IC
    Grab a rock, medium, one you won’t drop on your head…Let’s mosey to the shelter (cuz it has benches).
    It’s time for some Spartacus. The timer on my phone had us working out for 1 minute with a 15 sec rest for each exercise:
    -Goblet Squat w/ rock
    -Feet-Elevated Mountain Climbers
    -Kettlebell Swing w/ rock
    -T-Pushups
    -Step up, alternating legs with or without rocks
    -Rock Row
    -Elf on a Shelf-Side Lunge and Touch Rock (like moving the virtual rock pile back and forth)
    -Merkins
    -Rock Lunge and Rotation
    -Rock Push Press
    Rinse and Repeat for a total of two rounds.

    COT: countoff, namerama, announcements, shoutouts and a prayer. See you in the Gloom!

    For those in the pax with the Pink Eye…heal up quick and keep your germs off my rock…

  • 610 Stomp #104

    Not sure if Rudy got the memo but he was scheduled to have the Q today.  Probably enjoying the best sleep of his life dreaming about experiencing the Path of Totality….

    Anyway, here’s the thing: run 15 min out past the museum and down the bayou; and back.  OYO, 15 min on track of sprinting the straight aways and jog/walk the curves.

    Back at the flag we knocked out LBCs until time was up.  T-Claps to the almighty Woz for showing up for the COT after posting solo for the Coastie.

    Countoff, namerama, announcements, shoutouts, prayers.

  • Ride the Shark

    Three men showed up to grow and swim…

    -100m freestyle

    -25m sprint

    Rinse and Repeat until time runs out…or if you’re Triple Shift, you swim until you hit 1000m.  Show off….T-Claps!

    Countoff, namerama, announcements, shoutouts, prayer.

    (DISCLAIMER: Title and Graphic have nothing to do with the workout or the pax…just because)

  • Never Gonna Dance Again…at the Foundry

    As I was walking over to the Foundry, I could feel the drop in humidity from the day before; from 97 to 93%.

    The Bold and the Beautiful showed up, DISCLAIMER, and let’s mosey.  We moseyed to the track, halfway around and kept going…to the Foundry.  Five pax, five stations and my phone for 80’s music and the Timer.

    COP: 20 x SSH, 20 x Mt Climbers, 30 x Arm Circles (15 ea.dir.), 20 x Jo-Lo’s

    The Thang: timer set for Spartacus time (1 min exercise, 15 sec rest/transition) for five stations.  Pull-ups, dips, box jumps, rows, Squat Walkers.  After two cycles, mosey to the water fountain and mosey back.  T-claps to the troops for planking while waiting for their turn at the water fountain.  Fall in for one more round and let’s mosey.  Back at the track we pulled off for some Mary.  30 x LBC, 30 x Flutter Kicks, 20 x Hello Dollys, and of course everyone’s favorite: Wife Pleasers x 20.  Running over time, back to the S/F.

    Countoff, namerama, announcements, shoutouts, and a prayer.

    (Thanks Da Parish for asking about George Michael’s music…and thanks Spotify for playing shortly after)

  • Co-Q?

    Since the pool now opens around 6am, Da Parish decided to keep meeting there at 5:30am for a DownPAINment before we dive in.  So….Triple Shift and Da Parish (co-Q) arrived at 5:30am and kicked it off.  They ran around the arena, under cover, to a fence and then back.

    COP:

    -SSH x 40 IC

    -Merkins x 10 IC

    -Squat Walkers x 20 IC

    YHC (co-Q) arrived at 6am to swim and the pax were in the middle of their warmup.  When done, we proceeded to swim 100m and then a 25m sprint. Rinse and repeat until time.

    COT: Countoff, namerama, shoutouts and a prayer

    HAPPY ANNIVERSARY TRIPLE SHIFT!