F3 New Orleans

Author: Mambi

  • Westward HO in the parking lot and under the lights.

    PAX:
    @Kenner Brah
    @Pai Gow
    @Boo-Boo
    @Mambi

    Another great morning at the Kenner boat launch known as the Westward Ho. YHC surveyed the area and could see a dozen or more AOs to host a 45-minute beatdown. YHC picked the large empty parking lot where he stood to start the days workout. No need to mosey anywhere. But it was 5:30 am and it was time to get it stated.

    A quick stretch first plus the Disclaimer. THEN got it started.

    Warmup:
    SSH IC x 20 IC
    Abe Vigoda’s x 10 IC
    Imperial Walkers x 10 IC
    Mountain climbers x 10 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Selflove x 10 IC

    The Thang:
    A modified B.O.M.B.S.
    Instead of Partnering, we performed the exercises individually and adjusted the reps.
    The exercises and reps were:
    25- Bonnie Blairs 2 is 1
    Mosey to the other side of the parking lot and back 100 yards.
    50- Overhead Claps
    Mosey to the other side of the parking lot and back 100 yards.
    75- Merkins
    Mosey to the other side of the parking lot and back 100 yards.
    100- Big Boy Sit-ups
    Mosey to the other side of the parking lot and back 100 yards.
    125- Squats
    Mosey to the other side of the parking lot and back 100 yards.

    Mosey to an inside walking path to the first light pole
    YHC gave instructions to the PAX that we would run to each light pole (that was lit) and each PAX in order assigned by YHC would announce a different exercise and would also pick the rep for that exercise. 3,5, or 10 reps.
    Performed 8 different random exercise each at 10 reps as we mosey around the walking path. Ending at the first light pole.
    Mosey back to flag.
    Finished with continues core exercise for 3 minutes.
    Iron Cross
    LBC
    Penguins

    COT
    Announcements
    Intentions
    Prayer
    Thanks for the Opportunity to Lead!
    If you haven’t been to the Westward HO, make it out. One of the best AO in NOLA. SYITG

  • Then There Were Two

    Then There Were Two

    THE VIEW – ENJOY THE VIEW

    After not posting for over a week because of vacation, YHC was mentally ready to post, but knew he was not physically ready. Because YHC did a Lot of eating, A LOT of 12oz curls, and too much enjoying doing nothing. With a final hurrah yesterday, YHC was for sure hurting physically when the alarm went off. As YHC walked up the top of the Levee, he didn’t spot any parked cars or any PAX waiting for his arrival. YHC however, noticed one of the most amazing sunrises he’s ever seen. YHC told himself even if no one else post he was happy to be up to witness this amazing View.

    YHC looked around, he looked across the way, to his back, to his right, then to his left. To his surprise he saw a dark figure walking toward him. A few steps closer he could see the dark figure was none other than Hawg. YHC and Hawg had a quick greeting but stopped to take in god’s beauty. We both took a few pics, waited for that time in the morning and moseyed down the levee to get started.  YHC modified the workout slightly to accommodate 2 PAX. YHC also gave a disclaimer but this disclaimer wasn’t the usual disclaimer, it was the hungover, disclaimer.

    BEAT DOWN for YHC – Not so much for the other PAX:

    Warm-ups:

    • SSH x 30
    • Grass Grabbers                     x 20
    • Imperial Walkers                 x 20
    • Peter Parkers                        x 20
    • Mountain Climbers             x 20
    • Arm Circles Forward          x 10
    • Arm Circles Backward       x 10

    The Thang:

    • ‘mericans                            x 20  
    • Mosey to the bench and picnic table
    • Dips                                      x 20
    • Left leg step ups               x 20
    • Incline ‘mericans              x 20
    • Right leg step ups             x 20
    • Mosey back to start, there and back 1/3 Mile
    • ‘mericans                            x 15
    • Mosey to the bench and picnic table
    • Dips                                      x 15
    • Left leg step ups               x 15
    • Incline ‘mericans              x 15
    • Right leg step ups             x 15
    • Mosey back to start, there and back 1/3 Mile
    • ‘mericans                           x 10
    • Mosey to the bench and picnic table
    • Dips                                     x 10
    • Left leg step ups               x 10
    • Incline ‘mericans             x 10
    • Right leg step ups             x 10
    • Mosey back to start, there and back 1/3 Mile

    Mosey to concrete levee area

    • Quadraphillia up the levee
    • At top Air Squats             x 5
    • Run to 2nd bottom platform
    • LBC                                     x10
    • Bear crawl up from bottom to top
    • At top Air Squats             x 5
    • Run to the bottom
    • Rinse and Repeat            x3

    With 10 minutes left YHC was feeling rough but knew we had 10 more minutes.

    Hawg asked YHC if he was ready for real Quadraphillia workout. YHC agreed but knew this might be bad.  

    Mosey on top of the levee to our meeting spot. Hawg turned to the southside of the levee and set his watch to 4 minutes, said, AMRAP always facing south up and down. To YHCs disappointment Hawg lapped him 3 or 4 times. Time was called, YHC did one last lap just to try and regain any respect possible for his low performance.

    Mary

    Got on our sixes and did Dying cockroach x 20

    Time was called

    The End

    COT Count off, name-o-rama, announcements, intentions and closing prayer.

    Thanks for posting with me Hawg and pushing me. I hope the workout was worth the 16-mile bike ride.

    SYITG

  • VQ for the Mambi at Rock City

    YHC had a hard time falling asleep the night before his VQ. YHC wanted to be PRO, thinking about his workout, the F3 Lingo / Lexicon, and time management. Finally fell asleep, it seemed as if the alarm went off shortly after.

    Pulled up to the infamous Rock City, (where F3 Men workout) to already see a handful of PAX ready to train, YHC walked up to wait for 5:30 to start. It was time for the disclaimer and we began.

    14 Hard Charging F3 brothers (PAX) mosey to the PIT for the warmup

    • SSH IC x 25
    • Sun Gods (Arms Circles) 10 fwd, 10 back
    • Windmills IC x 15
    • Peter Parker IC x 10
    • Parker Peter IC x 16
    • Burpees x 10

    PAX pick out his ROCK and mosey to the running track.

    Part 1

    • 25 Squats with ROCK
    • 25 Arm Curls with ROCK
    • 25 Military Press with ROCK
    • Run 1 Lap

     

    • 25 Squats with ROCK
    • 25 Arm Curls with ROCK
    • 25 Military Press with ROCK
    • Run 1 Lap

     

    • 25 Squats with ROCK
    • 25 Arm Curls with ROCK
    • 25 Military Press with ROCK
    • Run 1 Lap

     

    • 25 Squats with ROCK
    • 25 Arm Curls with ROCK
    • 25 Military Press with ROCK
    • Run 1 Lap

    Part 2

    Line up on the back of the end zone line with ROCK

    • Lunge walk with ROCK overhead to the 25-yardline
    • 10 LBC’s
    • Lunge walk with ROCK overhead to the 50-yardline
    • 10 Merkins
    • Lunge walk with ROCK overhead to the 25-yardline
    • 10 Monkey Humpers

    Mosey with ROCK back to the PIT return PAX ROCKS to the ROCK PIT

    Circle up for Mary

    • LBC IC x 20
    • Leg lifts IC x 20
    • Dying Cockroach IC x 10
    • American Hammer IC x 10
    • Penguins IC x 10

    Mosey back to flag

    COT

    Count off, Name-O-Rama, Announcements, Intentions, Closed with a prayer to the Sky Q