F3 New Orleans

Author: Cowbell

  • Burpkin Mountain

    15 Pax gathered ’round 2 flags for YHC’s VQ at Wolfpack Mountain, the same day as “The Uptowner” debut. Sorry Hawg. Side FX wanted me to point out that he posted uptown today, too.

    DISCLAIMER

    Mosey down St. Charles a bit and then head to Loyola quad lawn.

    COP #1: Warm Up

    SSH X 20
    Smurf Jacks X 20
    Imperial Walkers X 20
    Hillbillies X 20
    Mountain Climbers X 20

    Mosey to the base of Burpkin Mountain.

    Lunge walk up to the last cone
    complete 5 Burpees on south end and 10 Merkins on north end, all the way up.

    Plank or Al gore and wait for 6.

    COP #2: MARY

    Russian Twist X 25
    LBC X 25
    Flutter Kick X 25
    Box Cutter X 25
    Penguins X 25

    Mosey down one deck to catch a breath and then take stairs and meet at the benches.

    Eirkens X 15
    LLSU X 15
    Dips X 15
    RLSU X 15
    Derkens X 15

    Line up in 2 rows, columns, groups, etc. whatever floats your boat!

    each round starts with an exercise for first half and ends in a sprint for second half.
    1. Jog, Sprint
    2. Backwards jog, backwards sprint.
    3. High knees, sprint
    4. Butt kicks, sprint
    5. Karaoke left, sprint
    6. Karaoke right, sprint
    7. Jog, Sprint

    COP #3: Stretch

    finish up with some light basic stretching.

    Mosey to flag and we run into Whoop! Apparently he ran on his own, we’ll never know…HA! We were nice and invited him to join the COT.

    Good to be back at the mountain!

    Thanks for letting me lead.

    -Cowbell

  • The Road to Omaha

    14 pax showed up in the humid june gloom. Is that a record for this AO??

    DISCLAIMER

    The PAX should have figured this one was coming…. slaughter starter! 10 Burpees OYO

    Mosey to rock pile

    COP #1 – WARM UP
    Hillbillies X 20
    Peter Parkers X 20
    Squats X 20
    Good Mornings X 20
    Mountain Climbers X 20

    Pick up a friend and mosey to big baseball field, the unlocked one.
    SUDDEN CHANGE- 5 Burpees OYO

    Because it is college baseball playoff season and just so happens to be YHC’s favorite sport, working out on a diamond made sense.

    break up into 4 even groups and go to each base.
    1st base- Bench Press with rock X 15
    2nd base- Row with rock X 15
    3rd base- lion king hold with rock X 15
    HOME- Squat to overhead press with rock X 15

    Go around the bases 3 times.

    Mosey to playground set.
    Half of PAX do 10 pull ups while other half do peoples chair holding rock. Switch.
    Rinse and repeat.

    Walk over to the track WITHOUT rocks, YHC wanted to see some speed.
    1 lap around stopping ever quarter for 10 merkins.

    Grab some ledge for calf work.
    Calf raises X 20
    Slow calf raises X 20

    Grab another ledge, or bench.
    Dips X 20
    LLSU X 15
    RLSU X 15

    Mosey to outfield
    COP #2 – MARY
    Russian Twist X 20
    Dying cockroach X 20
    Flutter Kicks X 20
    LBC X 20

    Return your friends and Sprint to flag.

    Count off, name o rama, announcements, intentions, and prayer.

    Great work today PAX and thanks for letting me lead.

  • Double Trouble

    After a week of fartsacking, it was time for YHC to get back into some routine. What better way to start than with a Q.

    10 men gathered in the gloom to start their week off the right way.

    After a quick disclaimer, we were off..
    but wait, Slaughter starter- 5 burpees OYO

    We’re off, Mosey to rocks

    COP #1: WARM UP
    Windmill X 15
    SSH X 15
    Merkins X 20
    Mtn climbers X 20
    Arm circles OYO
    Air squats X 25

    Grab 2 smaller rocks, yes 2!!
    Mosey to inside of track

    COP #2: STRENGTH w/ both rocks
    Shoulder shrugs X 15
    Bench press X 15
    Squats X 15
    Arm raises to side, front, overhead X 5, respectively
    Repeat 3 times

    Run around track 2 times holding 1 rock Stopping every quarter lap and do 5 burpees, total of 40 burpees

    Grab your friend and mosey to playground set. Take turns doing max pull ups, plank while waiting for turn.

    mosey to outfield

    COP #3: MARY
    Russian twist X 25
    LBC X 25
    Flutter kicks X 25
    Hello dolly X 25
    Penguin X 25
    Plank 1 min

    Drop off your best friendS.

    Sprint to flag
    1 min to spare, 5 more burpees OYO

    Total of 50 burpees today, PAX! nice work.

    finish with COT- count off, name o rama, announcements and prayer.

    Thank you for letting me lead.

    -Cowbell

  • Love to hate me

    “Tough times never last but tough people do.”

    7 pax strong came out in the beautiful gloom not knowing what they were getting themselves into.

    YHC decided to turn up the intensity level because he was unable to post all week.  (sorry pax).

    Welcome to F3, I am not a trainer…. you know the rest…

    The Thang

    quick mosey to seawall for some good old fashioned stretches.

    COP #1: Warm up stretch

    • knee slappers X 20
    • Left leg over right, right over left
    • Run in place 15 sec.
    • wide legs- stretch left, middle, right
    • Run in place 15 sec.
    • arm stretches- left, right
    • Run in place 15 sec.
    • Windmill X 20

    Mosey further down seawall

    Webbicides:

    like suicides, but including my favorite- BURPEES.

    starting at lightpost #1, complete 1 burpee, run to lightpost #2, complete 1 burpee, run back to #1, complete 2 burpees, and so on through 4 lightposts.

    YHC forgot to say this was a competition (that usually helps pick up the pace of the pax).

    mosey to the top of the levee.

    COP #2: Super 21

    • 1 merkin, 1 FULL sit up, 2 merkins, 2 sit ups, increasing reps thru 10
    • Recover- Monkey humps X 21
    • Super 21- reps 11-14
    • Recover- Mountain Climbers X 21
    • Super 21- reps 15-18
    • Recover- Hillbillies X 21
    • Super 21- reps 19-21

    Total Merkins completed: 231

    Total Sit ups completed: 231

    Word on the street was that JV gave birth to twins during this beatdown!

    Tclaps PAX, tclaps.

    mosey down levee to the sidewalk.

    COP #3: Mary

    • Russian Twists X 25
    • Flutter kicks X 25
    • Penguins X 25

    Finish out with some traditional stretches.

    Gather up around the…(JV runs to car to get flag)….Flag for count off, name o rama, and prayer.

    Prayers for patience when things get tough, just like we pushed through this post, we can get through anything life throws at us.

    Thanks for the privilege to lead this gloom.

    -Cowbell

     

  • 610 Stomp- 1 pax expected, 2 flag reality

    Based on RY’s email YHC went to bed the night before expecting the worst in the gloom- horrible rain storms and a one man PAX….

    …but that was definitely not the case.  The rain decided to hold off and the gloom in the park couldn’t have been nicer.  Much to my surprise, we had a PAX of 9 with 2 flags!!  I knew it was going to be a great day.

    Quick chatter about the weather and a little disclaimer and we were off.

    Most of the PAX decided to use the usual 1 minute of “free time” to sprint, while YHC stuck to some burpees.  They were like…

    The whole PAX ran their respective paces and before I knew it, it was 0615 and we were all gathered around the flag.

    Of course we had to finish with 10 burpees OYO.

    tclaps to Nip/Tuck for his first 610 Stomp post.

    We prayed for a great rest of the week and to stay safe for the storm to come.

    Thanks to all for joining me in the gloom!

    -Cowbell

  • Let’s Play Some Monopoly!

    “If it doesn’t challenge you, it doesn’t change you.”

    Nine pax gathered on this relatively warm January Monday morning at Rock City to get their week started the right way!

    DISCLAIMER

    Let’s Mosey… oh wait…

    SLAUGHTER STARTER- 10 Burpees OYO

    Ok, now we can go: mosey to rock pile.

    COP #1: Warm Up
    • 20 x SSH
    • 20 x Air Squats
    • 20 x Merkins
    • 20 x Jumping Lunges
    • 20 x Peter Parkers

    Pick up your best friend for a little morning stroll.

    Mosey to outfield of the baseball diamond.

    COP #2: Move Dem Rocks
    • 20 x Bench Press
    • 20 x Row
    • 15 x Squat Jumps
    REPEAT

    Mosey to playground set.

    WOD: Monopoly (Thanks to Shorty for the clever name)
    Cash In: 15 Pull Ups
    Complete two laps around the track stopping every 100 meters for:
    • 5 Burpees
    • 10 Squat to Overhead w/ rock

    15 Pull Ups after first lap

    Don’t forget your friend!

    Cash Out: 15 Pull Ups

    I looked around after and the entire PAX was like


    #tclaps

    Mosey back to outfield.

    COP #3: Mary
    • 1 min elbow plank
    • 20 x Superman
    • 30 x Russian Twists
    • 20 x LBC
    • 15 x V-Ups

    Mosey to drop off friend, he is tired!!

    Sprint to the Flag.

    Name-O-Rama, Shout Outs, Prayer

    Excellent post guys!

  • BOMBS AWAY OKWATA

    “Always do your best. What you plant now, you will harvest later.”

    -Og Mandino

     

    Seven Pax posted this morning over the foggy shores of Okwata.

    YHC was just about to begin his VQ in which he pulled an all-nighter preparing for when out of nowhere…

    #herecomeshawg

    Lets do this!

    DISCLAIMER

    The Thang:

    Perfect day for a SLAUGHTER STARTER- 10 Burpees OYO

    Quick mosey to and around the Mardi Gras Fountain and circle up in grass in front.

    COP #1: Warm up

    • 20 x SSH
    • 20 x Goofballs (run in place and hands up like you are walking up a ladder)
    • Line up behind YHC for some follow the leader:
    • High Knees
    • Butt Kicks
    • Karaokes

    Back to a circle (or lack thereof):

    • 15 x Jumping Lunges
    • Arm Circles OYO, Forward and Back

     

    Mosey across Lakeshore Dr and down lakefront until we reach ample working area.

    BOMBS: Dora concept beefed up.  Pax 1 does the exercise called out while Pax 2 runs to the second light post and back. They switch until collectively reaching rep #.  I reversed the order so that reps decreased instead of increasing.

    • 250 Squats
    • 200 LBC
    • 150 Merkins
    • 100 Overhead Claps
    • 50 Burpees

    Tclaps to the PAX as this was a beat down!

    Mosey back down the lakefront, up the levee on Canal Blvd, and on top of the levee.  Stop- need to spend some time with Mary.

    COP #2: MOM

    • 15 x Dying Cockroach
    • 15 x Flutter Kicks
    • 15 x Penguins
    • 15 x Straight leg ups
    • 20 x Russian Twists

    That’s a wrap, Jack.  Mosey back down levee and towards the flag.

    Name-O-Rama, Shout Outs, Prayer

    Thanks to the Pax for a great first Q.  I hope I didn’t disappoint!