F3 New Orleans

Author: Bongo

  • Why Merkins Are Beneficial

    Overall a good showing for yet a still humid fall NOLA morning.  We started promptly at 5:30 after the disclaimer for both my ability as a trainer and my lack of sleep…

    Warm up

    Abogotas or windmills — 15 very slow…

    PP – 15

    MC -15

    IW – 20

    SSH-25

    First event:

    Eleven at Canal Blvd. with Squat jumps at top of levee and LBCs at bottom.

    Next a recap from Hokey Pokey Face book post the benefits of push ups (good time to catch breath versus countdown.)

    Merkins – 12

    Incline merkins – 10

    Decline merkins – 10

    Shoulder taps – 15

    More Merkins – 10

    Then….  Time for a Red Barchetta (“This a song about a car”)

    Modified using light poles as boundaries and recommendation by Walleye to head west along lake due to a straight line versus east.

    Run up to 5 poles (not including the baseline) — 50 SSH

    4 poles — 40 MC

    3 poles — 30 Lunges

    2 poles — 20 LBCs (but truncated due to time)

    1 poles – 10 Burpees

    Six was regrouped after each exercise.

    Quick Mary

    Flutter Kicks — 15

    Plank hold 30-40 seconds and back to flag

    Round of numbers, names, announcements, intentions and COT.

    Great to lead and thanks for opportunity,  sorry it’s been so long…

    Bongo

  • Cooling Off In The Rain

    Mid day on Monday I saw the gap in Qs for the  week,  I signed up for the day I was available.  Later that day I checked the weather forecast and considered pulling my name hoping no one saw my commitment…..  But no that would be to easy,  and I am due for Q rain or shine,  besides this time of year,  a little rain and a early run is nothing but a blessing.  And rain it did,  but could have been much worst.

    Very simple as Tuesday morning always are in planning:

    15 minutes out to the bayou and 15 back.

    then to the track for speed workout sprint straights,  run curves.

    10 mercans

    2 minutes of plank hold

    then some stretching

    COT, Name a Rama, announcements, intention, prayer.

    Welcome new FNG Dr Goose!

    Thanks for opportunity to lead!

     

  • Train Kept A Rollin’…..

    I arrived this morning for my first Q at Rock City to find 3 others plus Hawg for the PAX,  seemed a bit low for a spring morning….  However we did notice the Train rolling for what seems to be an eternity that even Tiny Bradshaw, Led Zeppelin, Yardbirds or even Aerosmith could sing about, while we are in a “rock” mode.  Finally,  another (6) for the PAX came in after train passed,  but they weren’t pretty, nor from NYC….

    The Train Kept A-Rollin' single cover.jpg

    On to the work out:

    Warm Up:

    SSH X 25

    Peter Parkers X 25

    J Lo’s X 20

    IW X 25

    Arm Circles – 15 each direction

    Grab not 1 but 2 rocks… and set them a distance apart

    Time for an Eleven:

    Squats with Rock — one side

    Chest press — other side

    About three quarters of way the remaining PAX came in,  started their warm up in parallel with us finishing the eleven.

    The entire group now joins together for timed stations in four groups:

    1. Timer — run from the pumping station via track to power station or junction
    2. Rock curls as many as possible
    3. Step ups with rock
    4. Shoulder press with rock

    Yet another train in the opposite direction….

    Counter clockwise motion (as corrected by circus) to avoid doubling up on legs or upper body (for Mahatma).

    Repeat until 6:10

    Mary:

    • 2:00Plank with leg pumps
    • LBCs – 35
    • Flutter Kicks X 25

    Back to imaginary flag, COT, countdown, names, announcements, intentions, prayer.

    Thanks for the opportunity to lead.

     

     

     

     

     

     

     

  • Man, the weather was great this morning!

    This weekend was hopefully a start to why many of live here in the south,  the heat has not arrived and the cold is on the way out.  And In New Orleans,  spring time means the start of festival season and all things outdoors including Saturday  F3 workouts where the “Gloom” term may very well be omitted.  “Roll down the windows, pull down the top,  crank up the Beach Boys and don’t let the musics stop,  we were born to rock…..”  well not quite southern California but enough to pull in a good crowd Saturday morning for F3 New Orleans.

    Here is how it actually went:

    Quick disclaimer and off to mosey to museum area.  I had my doubts last night the way my lower back felt from Hawg’s Friday morning Rock City with squat jumps and rocks and the ISI challenge of the day.  However we all persevere.

    Warm ups

    (25) IW

    (20) Windmills

    (30) Arm circles

    (26) peter parkers

    (31) SSH I think…

    First activity

    Over to the field to measure against the trees:

    Bear crawl to first,  (10) squat jumps (w.o a rock today)

    Lump walk to 2nd tree, (15) monkey Humpers

    Repeat (3) more times for a total (8) trees

    That was a leg focus,  with a bit of mumble chatter…

    Second Activity

    Over to Fountain:

    (8) Decline mercan

    (8) dips

    (8) Incline mercan

    Repeat another time

    That was a upper body focus

    Mosey over to Foundry for timer base work outs

    Break into (2) groups:

    1 runs an Indian run as primary timer

    Other works (6) stations —  (10) burps (secondary timer), pull ups, dips, step ups, leg pulls while hanging

    Repeated Twice till 7:15

    Back to Peristyle for Mary

    (25) IBCs

    2:00 of plank hold

    (20) flutter kicks

    (25) J LOs

    1:30 of Shoulder taps

    (20) Hello Dollys

    Enough….

    Back to COT for names, FNG naming, Announcements, Prayer requests and Prayer of thanks.

    Thanks for the opportunity to lead.

    PS.  — My apologies for those I missed in PAX below,  let me know my misses and I will update.

     

     

  • A Bit Warmer 610 Stomp

    I originally wanted to take the route over the Wisner overpass and do some “hill” work,  but from initial drive by Monday night,  way too much construction and hazards….. Last thing I want to be responsible for is an injury to Rudy disrupting the Marathon aspiration.

    So we take the normal route 15 minutes out to the bayou and back,  doesn’t get get any easier than this.

    Back to the track,  run the straights,  jog the curves for a short speed work out.

    Then some good old fashioned stretching, no need for Burpees or Merkins,  6-7 leg stretches

    15 dying cockroaches

    20 LBCs

    Hold a plank

    I think it is time

    Count, name-a-rama, announcements, intentions, COT.

    Thanks for the opportunity to lead.

  • Post Christmas Stomp

    Still a bit cold and dark, but 4 was enough to kick off a holiday work out and make out way towards a new year.

    Off a minute or so late,  and so we go on the main run towards the bayou as a pax.  After getting back tiny he track,  we took in about 3.2 miles per rudy’s watch.

    Then back to track to squeeze in a modified Red Barchetta before time on the unmarked football field.

    25 yards out and 10 burpees and back

    50 yards out and 20 merkins (not Berkins in the cold)

    75 yards out and 30 ssh and back

    100 yards and 40 squats and back

     

    A bit more time for ab work…

    20 LBCs

    hold plank

    back to cot for names, announcements, intentions and prayer.

     

    thanks for the opportunity to lead.  ♦

     

  • Winter Solstice

    Winter Solstice

    The longest night of the year did not disappoint anyone this morning,  there was no sun.  The fog was the strongest I have ever encountered at a work out.  People were still partying at the lakefront including us.  Maybe not the best day to do too much running and exploring but we did regardless and did not get lost in the fog….

    The longest night of the year did not disappoint anyone this morning,  there was no sun.  The fog was the strongest I have ever encountered at a work out.  People were still partying at the lakefront including us.  Maybe not the best day to do too much running and exploring but we did regardless and did not get lost in the fog….

    All but 2 arrived on time,  the remaining 2 were escorted by triple shift to the fountain area for some warm ups:

    25 Peter Parkers

    20 Windmills

    25 IW

    31 SSH

    20 Mountain Climbers

    Then off for levee run in the fog to  the circle bench area,  accompanied by shouts and fowl language of the lakefront all night parties

     

    Circle of Dips

    5 dips per bench

    Lunge walk to the next bench,  counter clockwise

    Paying reference to a clock and shortest day of the year, about to begin….

    Then across the street to the Lakefront for say a suicide Route 66  Burpee exercise?

    Start at light pole 0,  run to light pole 1,  then 1 burpee

    Return to light pole 0 and go to lightpole 2 and do 2 corresponding burpees

    Repeat to 10

    These light poles seem further away than the ones where we park?

    Pax made it to about 9 with Triple shift leading the way,  and time ran out on us, among complaints

    Stay at the Lakefront location for condensed Mary

    30 LBCs

    Hold plank for 1 minute

    Back to Shovel flag for count, name a rama, announcements, intentions, COT.

    Hope everyone has a great holiday and can take time off from normal everyday life.  I am starting today.

    Many thanks for the opportunity to lead.

    See you tomorrow morning on the radio (90.7).

    Dave D

    All but 2 arrived on time,  the remaining 2 were escorted by triple shift to the fountain area for some warm ups:

    25 Peter Parkers

    20 Windmills

    25 IW

    31 SSH

    20 Mountain Climbers

    Then off for levee run in the fog to  the circle bench area,  accompanied by shouts and fowl language of the lakefront all night parties

     

    Circle of Dips

    5 dips per bench

    Lunge walk to the next bench,  counter clockwise

    Paying reference to a clock and shortest day of the year, about to begin….

    Then across the street to the Lakefront for say a suicide Route 66  Burpee exercise?

    Start at light pole 0,  run to light pole 1,  then 1 burpee

    Return to light pole 0 and go to lightpole 2 and do 2 corresponding burpees

    Repeat to 10

    These light poles seem further away than the ones where we park?

    Pax made it to about 9 with Triple shift leading the way,  and time ran out on us, among complaints

    Stay at the Lakefront location for condensed Mary

    30 LBCs

    Hold plank for 1 minute

    Back to Shovel flag for count, name a rama, announcements, intentions, COT.

    Hope everyone has a great holiday and can take time off from normal everyday life.  I am starting today.

    Many thanks for the opportunity to lead.

    See you tomorrow morning on the radio (90.7).

    Dave D

  • Post Thanksgiving Music and Running

    We all are guilty of over eating this time of year,  given the cold and need to stay warm,  we had a good bit of Cardio to avoid the normal Burpees and bear crawling for this Mothership.  Pax all showed on time with not 1 but 2 shovel flags and off we go to the museum area for most of the workout.

    Warm up

    (25) Imperial Walkers

    (21) Abe Vigola/Windmills

    (12) Forward Arm Circles

    (21) Peter Parkers

    (12) backward Arm Circles

    The Numbers How a subliminal pattern of 2112…..

    Great lead in to first group exercise,  a Red Barchetta: (or modified per F3 definition)

    Off to field across from Museum

    Every tree we run to,  multiply by 10 to get the reps,  then reduce each tree by 2 for next location and last rotation by 1.  PAX reassembles upon each run. Rush’s music was never simple nor liked by all….

    Here is what you get:

    Run to 8th tree 80 SSH

    Run to 6th tree 60 Mountain Climbers

    Run to 4th tree 40 LBCs

    Run to 2nd tree 20 merkins

    Run to 1st tree and 10 Burpees (bear crawl in cold ground for this and only this now)

    Back across the Street for a traditional Dora 123 with a run around the Museam as a timer,  and then flap jack with Partners.

    300 Squats (while Mathlete critiqued all our forms)

    200 LBCs

    100 Merkins

    And apparently,   this exercise is not named after the cartoon but a woman in F3 Community as I found out today at coffee.

    Thereafter over to fountain for some dips and derkins

    12 Dips

    12 Derkins

    10 Dips

    10 Derkins

    After repeated requests for Box Jumps,  given my history with Mothership Q and injuries at the fountain,  yes we did (5) reps with no injury,  the curse is gone.

    Then off to an Indian run with majority of Pax.  Originally planned as a suicide run but again,  burps were not the thing today.

    Back Peristyle for some Mary:

    Tribute to Late Malcolm Young and discussion on ACDC,  Stay in plank for duration of song,  Merkin everytime Thunderstruck is sung.

    (15) Hello Dollys also accompanied by a soundtrack closer to home

    (20) Flutter kicks

    (10) merkins and that is it

    Back to flag for Mame-a rama, announcements, Intentions,  and naming a new FNG.  Welcome Rolaids!  Hope to see you back.

    Remember the destrahan obstacle course next Saturday,  no mothership in City Park,  maps handed out by Mathlete.

    Thanks for the opportunity to lead.

    Bongo

  • Under a Raging Okwata (and Moon)

    After being totally motivated by a behind the music making of “Who’s Next” program the night before, I was motivated to lead a workout.  However the next morning had different plans.  The rain and wind questioned me why I should be going out on a morning like this and so did My Wife,  giving me no inspiration.  Put on my lead boots and get in a fast truck and I am there regardless,  I somehow volunteered to Q this week!

    Surely no one would show up on a morning like this,  and I could call that a Bargain for Q workout,  but maybe not the best I ever had.  But the PAX did….,  and so did I,  that is getting use to colder wet temperature.

    After a quick disclaimer and mosey, it’s time to for warm ups or Getting in Tune:

    25 SSH

    20 IW

    20 Peter Parkers

    20 Abe Vigotas (a bit out of rhythm….)

    Now we find ourselves Going Mobile along the levee and a couple hill sprints to the lake front.

    The intended dryer part of the work becomes wet due to rage of Okwata.

    It’s time to get our kicks on Route 66 wth Burpees,  increase of 1 Burpee each planter to a total of 8 all while running back to base between each one.

    The across the street back to Canal blvd,  expecting a 4 corners…., no, we Won’t Get Fooled Again and instead complete a mild Dora 123

    50 – Merkins

    100-LBCs

    200-Squats

    Each partner went mobile running to top of levee while the other did routine and kept counting.

    Still got a lot of time….   Off to the house of pain where  no one hides,  not even Behind Blue Eyes

    Timer — Bear crawl to top of levee

    squats — other group

    chin ups — other group

    Back to the shovel flag for perhaps some ab work or even mindful yoga poses even Meher Baba or Baba O’Riley could become at peace with

    2:00 plank

    15 flutter kicks

    Back to plank, with leg lifts 7 on each side

    final request circle of Merkins by Surge to complete 100 reps as a collective.  Times Up.

    Count off, name-a-rama, announcements and final circle of trust for faith so we can “get together,  before we get much older”.

    here is the picture to prove it,  with the 7 Pax and the swagger of the other picture and a bit wetter.  This workout turned out to have a theme after all.  See y’all on the radio tomorrow morning.

     

     Image result

  • Trick or Treat

    Halloween stomp,  although no one came in dress…..   regardless good pax and enthusiasm.

    Started work out with typical run 15 out and 15 back.   Most made it to bayou st John Dumaine or Orleans bridge and back.

    Upon getting back to track,  we found a very busy place with high school work outs.  Despite being old we were not intimidated….

    We then embarked on on a repeat 400 journey to the set of 3 with 100 cool down in between.   Most beat their 1st lap time on the 3rd.

    Thereafter some ab work out:

    15 hello dollys

    15 dying cockroaches

    Plank 1:00 or so

    back to flag for countdown, namearama, announcements, intentions and prayer.

    Thanks for the opportunity to lead,  I know I need to do it more.