F3 New Orleans

Author: Chewy

  • interval training

    4 pax met up tuesday morning for interval training.

    the thang:

    1/4 mile mosey around the Trailhead; followed by 1/4 mile at 100% effort rinse and repeat x 4. ~ 2 miles total.

    Followed by 100 big boi sit ups ~ 5 sets of 20 partnered up.

    25 HR Merks, 25 slow squats x 2 sets

    Lunge walk back to Shovel flag

    COT, Name-o-rama, prayer.

    Thanks guys,

    Chewy.

    “Give me 100 percent. You can’t make up for a poor effort today by giving 110 percent tomorrow. You don’t have 110 percent. You only have 100 percent, and that’s what I want from you right now.”

    — John Wooden

  • EiEi’s Abdication

    YHC texted Ei last night to inform him that he was scheduled to Q at G-ma’s House, he promptly replied that he abdicated. YHC had to look up this word which means to renounce the throne, and since YHC originally signed Ei up for this position, the responsibility once again fell to him. Enough digression, The thang:

    Warm up: SSH, IW, Mt Climbers x 20 IC, Lunge walk x 30 yds

    Run 2.25 miles along the streets of Mandeville with Fartleks.

    ˈfärtlək

    1. a system of training for distance runners in which the terrain and pace are continually varied to eliminate boredom and enhance psychological aspects of conditioning.

    COM: 20 HR Merkins OYO; Slow Squats x20 IC

    LBC, Heels to Heaven x 20 IC

    Jane Fondas x 20 IC; Nolan Ryan x 10 IC

    20 more HR merks OYO; Slow Squats x 20 IC

    COT, name o rama, prayer by Shooter.

    Thanks guys for leading me lead,

    Everyone who reads… please send EiEI a text to EH him back to the Gloom!

    Chewy

  • Uphill Sprints

    4 Pax met up last tuesday at the Mandeville TH.

    The details of the warm up and some of the other exercises are a little foggy to YHC because its been over a week.

    But the gist of the workout was the 12 uphill sprints the pax did.

    Everyone had fun and seemed to enjoy the activity.

  • B-Limps

    8 pax met at Gma’s house on the gloriously muggy morning.

    The attendance was a little up this morning, after Cowbell’s call to action on Saturday at the lakefront.

    The Thang:

    Mosey to parking lot for Quick Warm up:

    SSH x 20; IW x 20; Merkins x 20 all IC

    Mosey to the under pass for

    1 lap of hill repeats and 25 Burpees, Lunges, IW, Merkins, Plank J’s, and Skwaats after each

    Mosey back to the Flag
    Distance 2.5 miles according to Cowbell.

    COM: including Side ups, and V Ups x 25 and BB sit ups x 10 led by Zoo

    Zoolander, again showing his ability to heal like Wolverine, running hill repeats < 10 weeks post-op ankle surgery.

    COT, Name-o-Rama: Welcome FNG Handy, who is married to Zoolander’s sister. Prayer .

    thanks guys for letting me lead,

    Chewy.

  • SOAP Note

    Subjective: The pax arrived at Shovel flag, everyone was happy to see EiEi and Burgundy. They haven’t been around in a while.

    Objective: Warm up exercises including jane fondas, wife pleasers, Mt climbers and IW x 20 each. The pax then ran 3.something miles, and then finished up with 100 skwaats.

    Assessment: Cowbell and Waterpick are fast, they had to plank a long time waiting for Ei and YHC. There was a lot of grumbling about the 100 skwaats, but overall everyone enjoyed the run and seemed to tolerate it well.

    Plan: Lets do it again next Thursday!

    Thanks for letting me lead,

    Chewy

  • Circuit Soup

    4 pax met up at Gma’s house last tuesday for a circuit of exercises in the 95 degrees heat and humidity at 5:00 am.

    Is November here yet?!

    The Thang:

    1/4 mile run around the block followed by

    -10 Aussie Pull ups

    -15 HR Merkins

    -20 Good Mornings

    -25 Skwaats

    Rinse and Repeat x 6

    Name-o-rama, COT, Prayer.

  • Return of the Green Mile

    19 pax showed up to the Lakefront on Saturday Morning, for a beatdown known as the Green Mile.

    Pre-thang; 2 miles Tanked up, Bushwacker, Barely Legal and a late arriving YHC.

    The thang:

    Warm up: SSH, IW, Mt climbers, Slow skwaats, and dippy birds all IC x 20

    The Green Mile: 1/2 mile from shovel flag to eastern playground with 7 fire hydrants along the way. The pax were instructed to perform 5 merkins and 10 squats at each hydrant on the way down and 10 merkins and 20 squat on the way back. The pax returned to the shovel flag with 30 min to spare, just enough time for a second round. Only this time it was 10 merks/20 squats on the way down and 5 merks/10 squats on the way back.

    Cooldown: SSH, IW, Mt climbers, Slow skwaats, and dippy birds all IC x 20

    It seems that the pax has some superhumans among them: with Zoolander only weeks out of surgery for a lower leg fracture, leading the front of the pax…unreal. And Tanked-up despite finding a 7th gear to end the workout up front, well done guys.

  • Hill repeats

    5 Pax met at Granny’s House today.

    Warm up: back lunge with reach x 10; side lunge with reach x 10; Glute bridges x 10IC; Jane Fonda x 10 IC; Hip Crossovers

    The Thang:

    Mosey to underpass: hill repeats x 10

    Plank, Single leg glute bridges x 10 IC; single leg RDL (Dippy Birds) x 10 IC

    Hill repeats x 6

    Plank

    Hill repeats x 2

    Mosey back to flag

    COM: JF, Flutter, HTH x 10 IC

    Name-o-rama, COT, prayer.

    Thanks guys!

    Chewy

  • Sorry this BB is almost 2 weeks late!

    One recent study by researcher Dr. Holt-Lunstad of BYU indicated that social isolation and loneliness kill more people than obesity.

    Thanks to all you guys in the pax that get out of the fart sack to be a part of some thing great like our F3 community. Let’s keep EH’ing those guys around us!

    The thang:

    Warm up at the Shovel flag:

    SSH x20; IW x 20; my climbers x 20 IC

    Mosey west to sea wall: 7’s

    6 irkins/1 Plyo —->1 irkin/6 plyo’s

    6 squats/1 jump squat —-> 1 squat/6 jump squats

    Mosey further west to oak grove:

    5 jumps squats, 5 merkins, 5 burpees

    Rinse and repeat x 10 rounds

    Jane Fonda’s and Nolan Ryan’s x 15 IC

    Mosey further west to playground: 20 Bulgarian split squats IC each leg

    Mosey back east : stop motion lunges

    All horses to the barn, sprint to shovel flag

    COM: flutter kicks, Russian hammer, Little manny crunches x 20 IC.

    Name O Rama, introduced FNG Phoenix with a powerful story of redemption!

    Circle of trust, prayer, and coffeteria.

    Thanks guys for letting me lead!

  • Dodging balls

    The pax met up last Saturday on the lakefront and quickly moseyed to Lamarque st playground. (Almost to quickly as the sun wasn’t quite all the way up yet…so a warm up ensued to let the day break a little more). The pax the divided up into two teams to play a version of dodgeball called “pinball.” Pinball is a game that originated in the 6 the grade PE class of YHC. The object of the game is to try and knock the opposing teams pin (cone) over. Some F3 modifications were made to keep the game in constant motion and the recommended HR above 160. If one is tagged out with a ball, 25 SSH, 10 merkins, and 5 burpees were performed to allow re-entry into the game. Also, a team exercise is of choice was performed if the cone is knocked over…

    The precise rules of the game were somewhat hazy, as the last time YHC played this game, he was wearing tight rolled jeans, a hyper colored shirt, and the new Bo Jackson sneakers from Nike.

    The cone is supposed to be in the paint? You can’t guard the cone? You have to knock the cone over, not just hit the cone? Oh well, who cares… let’s just play…

    A good time was had by all. The pax then moseyed back to the lakefront for COT, name o Rama and prayer.

    Special prayers for mathlete and his family, especially for his younger brother as they heal from the loss of their father.