F3 New Orleans

Author: Jingle Vader

  • On the fly by the fly

    Tick, tock, tick, tock.  Who’s the Q?  With no reply, YHC stepped up.  Off to the soccer field.

    Warm-up: SSHs 20xIC, Imperial Squat Walkers 19xIC, pulses 20xIC, Bat Shit Crazies 20 each xIC.

    Mosey to the levee for some 11s: V-ups at the bottom from 10 to 1 and jump squats on the levee from 1 to 10.

    Mosey to the Audubon statue for some Dora: 50 burpees, 100 V-Ups (???) and 150 Dying Cockroaches, while the other PAX ran a short loop.

    Mosey back to the flag to finish off with a minute or so or plank.

    Count-off, name-o-rama and intentions.  Although there were 16 PAXs, YHC could remember only 14.  #Tclaps to the two other brothers, who it turns out posted not for praise or recognition.  JV

  • Short Romp

    YHC asked whether a Misty Mountain beatdown lasts 60 minutes or just 45.  The answer was swift and certain: 45, you $#%^*&!.  Oh well, it was worth a try.  Mosey to the Palm circle for a warm-up: some side straddle hops, imperial walkers, grass grabbers, arm circles, etc.  And then a mosey to the mountain.

    Pyramid blimps: run up first level to 5 burpees, then up a level for 5 burpees and 10 lunges, then to the other end for 5 Bs, 10 Ls and 15 imperial walkers, then up a level for 5 Bs, 10 Ls, 15 IWs and 20 merkins, then to the other end for 5 Bs, 10 Ls, 15 IWs, 20 Ms and 25 plank jacks, then up a level for 5 Bs, 10 Ls, 15 IWs , 20 Ms, 25 PJs and 30 squats.  Continue up the ramp with 10 V-ups (???, not certain, but something that QHC would consider reasonable) at each end till the PAX reaches the top.

    Some Mary: BBCs (big boy crunches: up for 10 count) ICx10, penguins 20xIC, Russian twists 20xIC and maybe another exercise or two.

    Then mosey down the stairs to the benches by the fountain for right leg step ups 15xIC, dips 15xIC,, left leg stup ups 15xIC, incline merks 15xIC and close out with 5 box jumps.

    Count off, name-o-rama, and intentions for those in the wake of Hurricane Delta.  Thanks, JV

  • No running, but heavy breathing.

    Where’s the Q? Who’s the Q? Mass chaos, so YHC stepped up. Mosey around the clubhouse parking lot to the Stern Music Stand.

    1st Circle of Pain: SSHs 20x IC, Low Slow Squats 20x IC, Squat Pulses 20x IC, Hill Billies 20x IC, Grass Grabbers 20x IC, Parker Peters 20x IC, Low Merkins 20x IC, Self Love 20x IC.

    2nd Circle of Pain: mosey behind to Stern Music Stand to disturb the ducklings: Rocky Balboa 20xIC, Incline Merkins 20xIC, Step Hops 20xIC, Merkins 20xIC, Lunges 20xIC, Shoulder Taps 20xIC, Russian Twists 50 (that is, fifty) xIC.

    Another lap around the club house parking lot back to the shelter for the 3rd Circle of Pain: 10 box jumps OYO, dips 20xIC, Right Leg Step Ups 20xIC, Incline Merkins 20xIC, Left Leg Step Ups 20xIC, Shoulder Taps 20xIC, People’s Chair for roughly a minute, Right Leg Power Ups 20xIC, Decline Merkins 10xIC (YHC gassed out), Left Leg Power Ups 20xIC, five final box jumps.

    Mosey to the grass (or not) for a Circle of Mary: LBCs 20xIC, Dying Cockroaches 20xIC, Flutter Kicks 20xIC, Freddy Mercurys 20xIC, Hello Dollys 20xIC, J Los 20xIC, Ys 20xIC, Ts 20xIC and Ws 20xIC. Finish off with 10 burpees.

    Mosey back to the Virtual Flag. Count Off, Name-O-Rama, prayers for Brown Bag and his family, COT. Thanks for letting YHC lead.

  • Ponder the Justifier

    Rolling in hot, time to go for the Fatty. Warm Up:

    • SSHs 20xIC
    • Imperial Walkers 20xIC
    • Low Slow Squats 20xIC (then without break 20-second hold)
    • Self-Love 20 OYO

    Burpeeplazooza: Every minute on the minute (EMOM): 15 burpees, then 14, then 13, then 12, then 11, then 10. For a total of 75.

    Mucho Chesto:

    • 20 Regular Merkins
    • 15 Diamond Merkins
    • 15 Wide Merkins
    • 10 Right Back Merkins
    • 10 Left Back Merkins

    Core core:

    • 20xIC Pondering the Justifiers (LBCs with hold for counts 1-3)
    • 20xIC Dying Cockroach
    • 20xIC Russian Twist
    • 20xIC Crunchy Frog

    Mosey to the track and back around to the shelter for the Leg O Rama:

    • 20 Right Leg Step Ups
    • 20 Dips
    • 20 Left Leg Step Ups
    • 20 Incline Merkins
    • 20 Right Leg Power Ups
    • 20 Decline Shoulder Taps
    • 20 Left Left Power Ups
    • 1 minute of wall sit
    • 5 Box Jumps

    Circle of Mary

    • T, Y and Ws – 20xIC each
    • Superman to Boat with 20-second hold for each– 4x
    • Dr Ws – 20xIC
    • Hello Dollys – 20xIC
    • Flutter Kicks – 20xIC

    Close out with 10 burpees. Then Count Off, Name O Rama, Announcements, Intentions and COT. Thanks, Dude. It’s sweaty out there, stay hydrated.

  • Foggy fog

    Hey, YHC can’t remember jack from three weeks ago, so this is a guess. But he does remember it was foggy and dizzly.

    Begin with some SSHs, Low Slow Squats and other stretches of some variety or another.

    Suicide by lamp post: bearcrawl to a light, then do something (shoulder press?), mosey back; bearcrawl to second light, etc.; for eleven lights.

    Under the canopy for some leg work on the benches: 15 left leg step ups with kettlebells, 15 dips, 15 right leg step ups with kettlebells, 15 derkins, 5 box jumps; rinse and repeat with 10 and finish with 5 box jumps; rinse and release all with 5.

    Crawl back by the lamp posts: bear crawl with 5 crouching lawn mower starts with left hand and then 5 with right; bear crawl to next lamp for 10 and 10; then to next for 15 and 15; etc. for eleven lamp posts.

    Cross the road to close with a quick Circle of Mary or something or other. YHC apologizes for his fogginess: he should have posted this weeks ago. JV

  • An attack of the FartSack Virus

    With a delightful temperature of around 45 and the wind blowing a tad over 20 or 25 mph or so and waves spewing sea cucumbers and other detritus over the seawall, the diligent PAX were few in the gloom this morning. YHC can only rationally deduce that all the other PAX had electronic gizmos that were collectively hacked with a virulent strain of a corona virus variant, the FartSack Virus. [Ludites rule!] While some local news reporter was parked across the way, no doubt waiting for Hawgcycle to tell him where Jim Cantore or some bicycling science teacher at Country Day might be found, the PAX wondered who was the Q? Where was the Q? So two seconds to 5:30, YHC became the first Q: Ready Teddy, Okey Dokey, yada yada yada, and so on. Q1 (JV): The PAX quickly moseyed over the levee for quieter environs for a warmup. SSHs 20xIC, Imperial Walkers 20xIC, Low Slow Squats 20xIC, Grass Grabbers 20xIC and Windmills 20xIC. The PAX then moseyed on the street over to the Canal Street hump. For the first round of four: mosey up the levee for 20 merkins, then mosey down for 20 dying cockroaches (2-is-1); rinse and repeat but with only 15; then rinse and repeat again but with only 10; and finally rinse and repeat with only 5. Over to the grass for some Jack Webb up to 12 (should have gone to 14 to outdo Catfish—next time!).

    Q2 (Holy Grove): back to the Canal Street hump. Bernie Sanders up, SSHs till the 6 arrives, mosey down and then SSHs till the 6 arrives; rinse and repeat three more times. #TClaps to Q2 for the words of encouragement to Q1, whose quads were dying. Then to the grass for two rounds of static V-Up folds for 30 seconds each.

    Q3 (Bongo): it still being RRR month, time for a mosey along the levee towards Landry’s and then back to the flag, with an occasional pause for a round of burpees along the way.

    A minute to spare, Q1 (JV) sealed the deal with 10 burpees. Intentions for Sheetrock’s daughter, Holy Grove’s dad and general praise. Thanks, gents, JV

  • Ab-Solutely

    Where are my keys, YHC kept muttering to himself.  Tick tock tick tock.  YHC roared in half a minute late to lots of mumblechatter.  Disclaimer easy to give. Definitely not a professional trainer.  So off go the PAX with a mosey around the track to the flag pole.

    Warmup: SSHs 31xIC, Squats 29xIC, Grass Grabbers 25xIC, Merkins 19xIC

    Mosey to the Row Station for the first COP.  The PAX divided into five groups: first group, 10 burpees for the count; second group, monkey humpers AMRAP, third group, merkins AMRAP; fourth group, dying cockroaches, AMRAP; fifth group, inverted rows, AMRAP.  Rotate around, and then rinse and repeat.

    Mosey to the Labyrinth for some ab work that went something like this: Russian twists 20xIC; Flutter kicks, 20xIC; Russian twists 18xIC; LBTs 20xIC; Russian twists 16xIC; Protractors; Russian twists 14xIC; Hello Dollys 20xIC; Russian twists 12xIC; Dying bugs 20xIC; Russian twists 10xIC; Low country crab 20xIC; Russian twists 8xIC; Real Freddy Mercuries 20xIC; Russian twists 6xIC; LBCs 20xIC; Russian twists 4xIC; Dying cockroaches 20xIC; Russian twists 20xIC. That’s 128 Russian twists in cadence, or 256 total.

    To the benches for a wrap up.  Too dark for box jumps, but…  Right leg stepups 20xIC; dips 20xIC; left leg stepups 20xIC.  Then mosey to the lights on Oak Alley.  Sprint ASAP to the last light and then back to the flag.

    Count Off, Name-O-Rama with video off, Announcement for Coffeteria, Intentional, COT.  At Coffeteria, YHC realized yet again that he is incapable of taking a video; all he got was two seconds of clapping after the PAX had all given their names.  Some day, Alice, some day.  Thanks, JV

  • Round One

    Pulled up to the AO and saw more PAX at Sweaty Bells than ever before.  What’s up?  Not much it turns out: over half the PAX were weightless and split Dodge as soon as YHC gave a disclaimer.  But YHC was glad that Tiny Dancer 2 didn’t join these renegades.

    Warm-up: SSHs 25xIC, Hill Billies 25xIC, Arm Circles 25xIC, Squat Pulses 25xIC, Windmills 25xIC, Peter Parkers 25xIC

    The THANG: 20 halos, then 20 curls, then 20 tricep extensions, then 20 squats, then 20 figure 8s, then 20 kettlebell swings, and finished with a lap around the soccer field closer to the river.  Rinse and repeat, but with only 15 reps each time and a lap around the other soccer field.  Rinse and repeat, but with only 10 reps and a lap the opposite direction around the first soccer field.  Finally rinse and repeat with just 5 reps and a final lap around the second field likewise in the opposite direction.

    Circle of Mary:

    • LBT x20
    • Flutter Kicks x20
    • Hello Dolly x20
    • American Hammer x20
    • Crunchy Frogs x20
    • Dying Cockroaches x20
    • Manmakes x10 OYO

    Count Off, Name-O-Rama, Intentions, COP, and off to Coffeteria.  Thanks, JV

  • Redux of Round One

    Following the honored tradition of Amnesty for Rock City, YHC did a repeat Q (not than any of the PAX had the slightest clue, since they seem to all fartsack on Sundays and are never seen at Sweaty Bells). 

    Warm-up: SSHs 25xIC, Hill Billies 25xIC, Arm Circles 25xIC, Squat Pulses 25xIC, Windmills 25xIC, and (with a brain infarct and thus variation from Sweaty Bells) Merkins 25xIC.

    Mosey to the track for the THANG: Shoulder Presses 20xIC halos, Curls 20xIC, Squats 20xIC, Rows 20xIC, and then a mosey around the track.  Rinse and repeat, but with only 15 reps IC each time and a lap around the track in the opposite direction (lots of mumblechatter from the lemmings).  Rinse and repeat again, but with only 10 reps IC each time, and then a lap around the track in the original direction.  Finally rinse and repeat with just 5 reps IC and a final lap around the track in the opposite direction again.

    Return to rock pile for a Circle of Mary:

    • LBT x20
    • Flutter Kicks x20
    • Hello Dollies x20
    • American Hammers x20
    • Crunchy Frogs x20
    • Dying Cockroaches x20
    • Manmakers x10 OYO

    Count Off, Name-O-Rama, Intentions, and COT.  Thanks to the PAX for helping me recover by glasses after the Post.  I would have been up Schitt’s Creek without ’em, JV

  • Trying to Gas Mahatma

    A small PAX with a wonderful FNG, Tool’s son Brady the Speed Racer. Here’s an approximation of what YHC remembers.

    COP1 by the Flag: • 31 SSHs, 5 burpees • 30 Imperial Walkers, 5 burpees • 29 Squats, 5 burpees • 28 V-Ups, 5 burpees • 27 Merkins, 5 burpees • 26 Leg Pulses, 5 burpees • 25 Kim Jong Uns (Toy Soldiers), 5 burpees • 24 Russian Twists, 5 burpees • 23 Grass Grabbers, 5 burpees • 22 Arm Circles, 5 burpees • 21 Lunges, 5 burpees • 20 Monkey Humpers, 5 burpees

    COP2 by the Fountain: • 31 Left Leg Stepups, 2 box jumps • 30 Right Leg Stepups, 2 box jumps • 29 Dips, 2 box jumps • 28 Alternating Stepups starting Right, 2 box jumps • 27 Alternating Stepups starting Left, 2 box jumps • 26 Incline Merkins, 2 box jumps • 25 Left Leg Powerups, 2 box jumps • 24 Right Leg Powerups, 2 box jumps • 23 Derkins, 2 box jumps • 22 Left Leg Step Ups, 2 box jumps • 21 Right Leg Step Ups, 2 box jumps • 20 Dips, 2 box jumps

    COP3 by the Flag: • 31 LBCs, 5 V-Ups • 30 Russian Twists, 5 V-Ups • 29 Dying Cockroaches, 5 V-Ups • 28 Penguins, 5 V-Ups • 27 Low Country Crabs, 5 V-Ups • 26 Flutter Kicks, 5 V-Ups • 25 Hello Dollys, 5 V-Ups • 24 Crunchy Frogs, 5 V-Ups • 23 Rosalitas, 5 V-Ups • 22 Wife Pleasers, 5 V-Ups • 21 LBTs, 5 V-Ups • 20 Close Observations (slow LBCs), 5 V-Ups

    COP4 on the Steps: • 31 Rocky Balboas, Bunny Hop up the Steps • 30 Rocky Balboas, Bunny Hop up the Steps • 29 Rocky Balboas, Bunny Hop up the Steps • 28 Rocky Balboas, Bunny Hop up the Steps

    Time’s up. Count-Off, Name-O-Rama and COT. It was great to have Speed Racer join us. JV