F3 New Orleans

Author: Bongo

  • When the Levee Breaks…

    Okwata

    With all the hype, emergency notices at 3 am, non-working stormwater pumps, rumors, politicians and of course rain,  main themes of this workout was levee and water.

    Warmup (typical) at the fountain:

    SSH X 25

    Windmills X 20

    IW X 20

    Arm Circles X 31

    Mosey to levee for long mosey over to circle of benches

    During way over,  embrace the levee by running 4 hills up and down,  a bit wet though at the toe,  even more water getting to benches…

    Circle of Benches

    One full rotation of benches,

    Dips X 10 each bench, with feet in the water below benches,  but no rain entire workout!

    Lunge from bench to bench

    Mosey back to Lakefront and over to Canal Blvd

    4 corner Burpees

    Each corner had (10) on odd corners and (5) on even

    Repeated again,  running in between including up & down levee

    Mosey back up the levee and to picnic tables with chin up bar for some rotations

    Rotations

    A foul smell came from the trash can originally assumed to be crawfish,  but we are out of season….  Eventually our smell overtook it.

    Time keeper was running up levee with (5) squats at the crown,  and back down

    Other stations were chin ups and mercans,  now we are getting tired

    Core Work

    Final last focus on one area we missed out on

    Held plank for ~ 2:00 minutes focusing on Breath 

    In honor of Louis Armstrong’s birthday last Friday We did (117) Hello Dolly’s (well it sounded good at first like Satchmo,  we stopped at 20 due to bad timing…)

    Russian Twist 15

    Held plank again for 1:30

    Back to invisible flag for COT, nam-a rama, count, intentions, announcements, etc

    Well I myself enjoyed it,  I am feeling it tonight, hope all other felt the same.  Safe travels from our fellow South Carolina PAX and new friend that came over to get a taste of humidity.

    I’ll take tomorrow off but instead hope to see everyone on the radio bright and early (90.7 FM WWOZ),  who nows maybe I will mix in some Memphis Minnie or Pops.

    Bongo

  • Midsummer Morning’s Dream

    Amnesty had offered to Q earlier in the week, to fully complete his “Birthday Week” stand, but at the last minute,  Amnesty needed a rest from all the chaos.   So I gladly took the Q back,  and needed to Q as it has been a while….

     

    Warm up

    A bit of a run on the lakefront

    (10)- mercans (no to be mistaken for Burpees)

    (20) Peter Parkers

    (30) SSH

    (25) Windmills

    (10) Burpees

    Main Attraction

    Typical BLIMPS at Canal Blvd. X3

    Lunges across Canal on lake side

    Finally

    Eleven on the levee

    LBCs up top

    Burpees on bottom

    Catch:  Bernie Sanders on the way back up levee (back wards run)  feeling muscles we didn’t think we had?

    Normal COT

    Then conversation with Jesuit CC team and coach.

    Nothing beats the Lakefront!

  • Foggy Gloom

    Well here in New Orleans,  we had our two days of winter (<40F) last week and that can be considered behind us….  Going with the F3 term Gloom, this morning is exactly what I envision for an F3 W.   Great turnout by the PAX @ 22,  enthusiasm and involvement was great as expected (no consideration of DRTF).

    The Thang

     Opening act — Mosey over to the Museum lawn for a typical warm up:

    IWX25, Peter ParkersX20, Mountain Climbers X 20, SSHX25, Shoulder circlesX30 (always remember to breath when counting…)

    Then over to the fountain for some leg work

    **Immediate safety awareness from Q of the slippery surface for box jumps

    Box jumps X 12

    After (6), Q that made safety disclaimer, is the one whom slips on his right leg and bust shin open….. Many thanks to Duct Tape for reacting and providing makeshift gauss pads and band aid (later to be referred to as my sanitary napkin).  Ironically, did not show up with Duct tape?   Likewise to Maverick and others offering to take over as Q,  but as Freddy Mercury said in his last years,  “The Show Must Go On”

    Left Leg step up lunges X12

    Right leg step up lunges X12 (still working on terminology,  but much better alternative to Box jumps now to me!)

    Add another set of all three exercises

    Main Attraction:

    Mosey over to the Foundry for a bit of running and upper body:

    Half group on the workout tasks — Pull ups, dips, lunges, monkey bars, LBCs,  all timed by 8 burpies in rotation.

    Main timer is the second group doing an Indian Run for a full lap around track

    Each group gets a run and work out at the gym,  we loved it so much, everyone asked may I please have another? So we did.

    Time flies when your having fun,  Mosey back to the shovel flag left us no time for the eleven I wanted to get to today.

    Encore

    Number call, namearama, announcements and intro to our new FNG Puff and final COT rounded out a good workout to start our Saturday off right.

    Most should have got >2 miles in running today,  and with the weather,  looks like we are breaking sweats again.   Can’t wait for August.

    Many thanks to Hawg for encouragement and set up for my first Back Blast and everyone bearing with me on my slip.

    Post work out update,  I did take Duct Tapes advise and went to urgent care, got 8 stitches in my Shin….  Doctors orders to stay off leg work out for 14 days.