F3 New Orleans

Author: Amnesty

  • Lafitte’s Plunge (Water World #6)

    Four men grew stronger this morning…taking the plunge…
    -500 meters freestyle
    -200 meters kickboard and fins
    -free swim to finish the 45 min

    Countoff, namerama, announcements, shoutouts, prayer! Accept the challenge and work for it.

  • Q at the Foundry?

    For Kimchi’s streak of 51…..Who’s got the Q? FracSac, “I think it’s you…” Okay…DISCLAIMER and let’s mosey to the Baby Foundry (aka Refinery).
    First, the Warmup COP:
    -SSH x 30 IC
    -IW x 30 IC
    -Mountain Climbers x 20 IC
    -Arm Circles x 30 IC (15 ea dir)
    -J-Lo’s x 20 IC

    Four pax, so a four station circuit:
    -pullups
    -box jumps
    -dips
    -burpees x 10 (this is the timer to rotate)
    2 Rounds

    In light of the Tough Mudder approaching, we traversed the monkey bars (horizontal ladder) twice…cuz we’ll see it soon.

    Back for two more circuits. At first I didn’t think the 10 burpee timer was going to be long enough…wrong. Okay, let’s mosey back to the flag with just enough time for Mary:
    -LBCs x 30 IC
    -Penguins x 20 IC
    -Hello Dolly’s x 30 IC
    -Flutter Kicks x 30 IC

    Our time was up just as FracSac was about to be carried off by mosquitoes…close one.

    Countoff, namerama, announcements, shoutouts and a prayer. Proud to Lead! (and Kimchi will make it 100)

  • 610 Stomp #79

    With the threat of the Great Flood of 2017 looming, seven men got out of bed knowing it was going to be a beatdown. In preparation of the Tough Mudder, we headed to the track:
    -one lap (1/4 mile)
    -10 x burpees
    -one lap
    -20 x merkins
    -one lap
    -30 x squats
    -one lap
    -40 x LBCs
    RINSE AND REPEAT UNTIL TIME. Probably averaged 3.5 miles…a good time was had by all…

    Countoff, namerama, announcements (by someone else), shoutouts, prayer. SEE YOU TOMORROW!!!

  • NEW-Lafitte’s Plunge

    Four brave men showed up to grow and improve themselves as better swimmers and athletes.

    Start with a 500 yard swim. Next is 200 yard with kick board. Then freestyle to finish the 45 minutes.

    Da Parish posted 5 workouts in a row at Water World and changed the name to “Lafitte’s Plunge”. Great Name! See you next Thursday at Lafitte’s Plunge.

    Countoff, namerama, announcements, shoutout, prayers….

  • Spartacus Redux

    Can’t get too much Spartacus…

    DISCLAIMER and let’s mosey to the Warm-Up COP:
    -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
    -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.

    There’s just enough time to send the rocks home and do some Mary before we head to the flag.
    -LBC x 30 IC
    -Penguins x 20 IC
    -Flutter kicks x 30 IC

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

  • Water World #2

    The ONLY two real men of F3-NOLA showed at Water World for an aquatic beatdown. We swam freestyle for 500 meters, finned for 200m. Da Parish took it to a whole new level by pulling out the hand paddles to finish the 45 min, while YHC went back to freestyle and breast stroke. EVERY THURSDAY…POOL’S HEATED…

  • Water World Swim #1

    Three men put on their water wings and hit the outdoor pool.

    The Thing:
    -freestyle 500m
    -fin 200m

    First official F3-Nola swim workout a success!
    Countoff, namerama, announcements, shoutouts, prayer….great way to start the day!

    You gotta show to change the name…..

  • 610 Stomp #73

    We went regular route…around museum, along the bayou and turn around when you want to. YHC ran with our F3 K9, Puddles. We ran 3, while the rest ran 4.

    When the pax arrived at the Virtual Shovel-Flag, we sealed the deal with 10 burpees.

    A lovely morning for a nice run. The Pax questioned the commitment of Rudy to the life that is F3.

    Countoff, namerama, announcements, shoutouts, prayer and off to tackle the rest of the day…

  • Spartacus Two Rounds

    DISCLAIMER and let’s mosey to the Warm-Up COP:
    -SSH x 30 IC
    -IW x 30 IC
    -Mt Climbers x 20 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
    -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 special shout out to Bogie for the tantalizing rendition of Row Row Row Your Boat….during the Rock Row.

    There’s just enough time to send the rocks home and head to the flag.

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

  • Timer Hate

    Seven men gathered around the VSF, cuz Shorty didn’t show…again. DISCLAIMER and let’s mosey. Welcome Mr. Awesome, glad you could join us. In a field on the way to the Baby Foundry we circled up for a Warmup COP…:
    -SSH x 30 IC
    -IW x 30 IC
    -PP x 20 IC
    -Arm Circles x 30 IC (15 ea dir)
    -J-Lo’s x 20 IC
    Let’s head to the Baby Foundry…I was told we missed a puddle on the way. Five stations; hang with knee ups, slow deep squats, pull-ups, box jumps, dips/flutter kicks. Two rounds on the timer; one minute of exercise and 15 seconds of rest. Divide the group, four to each bench. 10 shoulder taps, bear crawl to other bench and 10 T-merkins. Head back to the foundry for another two rounds on the timer.
    Let’s mosey back to the VSF. This time we hit the puddles we missed.

    Countoff, namerama, announcements, shoutouts, prayer. Thanks for letting me lead.