F3 New Orleans

Author: Kim-chi

  • Ready Player One

    Well this has nothing to do with the novel or the upcoming movie Ready Player One. No this has to do with having one player today at the “playstation” and the “xbox” (the jury is still out on this name for the tennis courts). Anyway it works for today. 0530 came around and YHC was ready to take on on for what YHC planned, which was nothing.

    Warm Up

    • SSH x33
    • Windmills x10
    • Hip Circles x10
    • Frankenstiens x13
    • Arm Circles x10 ea FWD/BWD

    Next YHC moseyed to the “playstation” to perform pull ups x10. When completed YHC moseyed around the “xbox” and then entered to perform 4 corners. Corner 1 merkins, C 2 werkins, C 3 staggered marks L/R, C4 diamond marks. First round 20 at ea corner then went to 10 and final round 5. Next time for some Jack Webbs but with squats and squat jumps. Going to 10 squats and 20 squat jumps. Headed over to the “playstation” to do 10 more pull ups then moseyed to the VSF for some Mary.

    Mary

    • Extended Merican Hammer x10
    • J Lo’s x10
    • LBCs x33

    This birthday started with a great workout but calling all PAX who know anyone in the Destrehan area who would like to join F3. As always. Embrace the suck and drive on.

    Kimchi

  • Pulling a Shorty? Almost!

    YHC awoke Tuesday morning at 0527 for the 0530 beatdown at TW. The battle for fartsacking began in the brain. This battle was short due to the fact I knew other PAX was going to be there under the bridge. YHC was coming in HOT! Then what I saw disappointed in myself. There was no PAX to be seen. The time was 0545. Thoughts in my head started “I hope they did not leave due to know body else showing up. I let them down. Well I cannot dwell on this too long due to the beatdown must go on.

    YHC started with 4 laps around the park and then found a nice piece on the big ball to complete 50 push ups without stopping. I had to go to my knees in order to complete this portion. After this it was about time for some Mary a IC. YHC performed LBCs x20, Flutter Kicks x20, Nolan Ryan’s x10 ea side, Marge Simpsons x20. After this there was 1 min left and YHC ran to the pull up to knock out some pull ups due to the monthly challenge, x15.

    Again I feel sorry that I let the PAX at TW down this Tuesday morning. Anyway always embrace the suck and drive on.

    Kimchi

  • Get it Done!

    YHC woke up late again and in the rush of the morning I tripped and fell. Then I looked up to see that I broke something that was given to my wife at some point in her life. Oh well deal with that bridge when I come to it. (It was not a big deal. Dodge that one.) YHC drove up after 0530 but planted the flag and had my 75# buddy with me. Gave the disclaimer to myself and I was off.

    Warm Up

    • SSH x20
    • Windmills x15
    • Frankenstiens x15
    • Hip circles x10

    After I put my buddy on my shoulders and off to the playstation. Here 11s took place with 1 merkin and then squats with my friend. Between each round i decided to perform pull ups x10. After 3 rounds i decided to hold off on those suckers. After completion of the 11s YHC brought my friend back to the SF. You did good kid. YHC then ran two laps around the park stopping at the playstation to perform the remainder of the pull ups x10 between each lap. At the SF there was time for some Mary

    Mary

    • Extended American Hammer x10
    • LBCs x40

    Embrace the suck and drive on!!

    Kimchi

  • Cleansing Waters

    YHC was driving to Troubled Waters in the heavy rain but fear not we have a concrete umbrella. As I pulled into the parking lot to notice Torque was already parked and ready for a beatdown. The rain did spoil my plans but I will make due. 0530 came along gave a quick disclaimer and we are off.

    The Warmup

    • SSH x20
    • Twist Pivot x15
    • Cheerleader kicks x25
    • Low Squat Stretch x20 secs

    Then doubled time to the “playstation” for you guessed it pull ups, due to the August challenge.

    COP

    • Player 1 performed 10 pull ups while player 2 performed squats AMRAP. After both players performed their set of pull ups and squats each would run about 200 meters out and back. The players would perform 5 rounds while alternating squats and LBCs.
    • Once all 5 rounds were completed YHC really wanted to do what was planned and decided why not. So up next was Bear Crawl suicides! Each member of the PAX would start at a certain point and crawl bear style about 16ft out and back and then 32ft out? I do not remember the exact numbers but I am sure Torque remembers, he has a great memory for that kind of stuff. Then with a small break we did it all again. Slow mosey to a dry location for some MARY.

    COP 2

    • Extended American Hammer x10
    • Dying Coach roach x15
    • Penguins x20
    • E2K x15 ea direction
    • Marge Simpson x10
    • Flutter Kicks x15
    • Hello Dolly x20
    • Ended with some stretches the moseyed back to the VSF.

    COT

    • Ended with count-off and a namerama. Prayers for the entire PAX of TW especially Chipper’s M and his 2.0.

    God sometimes takes us into troubled waters not to drown us but to cleanse us. – Unknown

    Thanks again for letting me lead. Embrace the suck!!!

    -Kimchi

     

  • Kimchi for 2

    Prior to workout I was battling between which workout I should lead. Should it be a previous one I have done or something new. Also prior on the GroupMe app Chipper was going to run to the AO with the flag in true American style. When arrived to the AO the PAX of two was waiting to see if Chipper would arrive to the AO as mentioned and sadly he did not. Come to find out later his M, who is carrying his 2.0 at 20 weeks, needed him early in the day. Anyway disclaimer was made and lets begin.

    WARM UP

    • SSH x20
    • IW x20
    • Windmills x20
    • Arm Circles x10 FWD/BWD
    • Hip Circles x10
    • Twist Pivot x20

    Onward to the “Playstation” for

    THE THANG

    There two workouts per group and after 3 groups would be one round

    Group 1

    • 1 arm inverted under grip row x5 (timer)
    • merkin

    Group 2

    • single leg touch squats x5 ea. leg (timer)
    • mountain climbers

    Group 3

    • x5 box jumps (timer)
    • wall plank w/ parker peters

    Ni and YCH completed 8 rounds. The purpose was to finish each round, containing of the 3 groups, as fast as possible with 30 sec break between rounds.

    Tclaps to Ni who is at a perfect attendance at Troubled Waters. Ended with a count-off, namerama, and a COT. Thanks for letting me lead and pray for Josiah, one of many Triple Shift’s 2.0, that he has a great recovery.

    -Kimchi

  • 2 Guys and 1 great workout!

    The night before Torque was messing around and called me out to come up with a beatdown that would end all beatdowns. One that will never happen and Two I have done a beatdown once before that was no joke. When time came I gave the disclaimer and in typical Troubled Waters fashion it was just Torque and YHC.

    The Warmup

    • SSH x20
    • Windmills x20
    • Arm Circles x20 FWD/BWD
    • Merkins x10

    The Thang

    5 rounds starting with each exercise @ 25reps and the work our way down by 5 ending in 10reps. Between each round the PAX would run one lap around the park equaling .5 mile each lap (2.5 total) ending each round with 10sec rest. The exercises consist of

    Lunges x25,x20,x15,x10

    Burpees x25,x20,x15,x10

    Leg raises (ab work, cannot get enough) x25,x20,x15,x10

    Once all rounds were completed YHC decided to do lung knee jumps x5 each leg. After completion we got on our 6 and had a fun time with

    MARY

    • LBCs x20
    • E2K x20 ea side
    • Crunchy Frog x10

    COT

    Counted off and Namearama. Prayed for all families that are dealing with illness and for individuals who are struggling with their jobs. Thanks as always for letting me lead. Iron sharpens iron.

    Kimchi

     

     

  • ABC Round Deuce

    Well Tuesday came along and we all knew that Chipper was not going to make it due to preperation for his 2.0.  Torque had a “great” idea that since he was not able to make it the ABC workout that was held the Saturday prior that I would lead it again. Well of course i said “Why not?” Gave the disclaimer and we were off.

    COP 1

    • SSH x20
    • IW x20
    • Arm Circles x20 FWD/BWD

    The Thang

    • ABCs A-Z x1 OYO
    • BTTW w/ shoulder taps IC x10
    • Creature Merkins IC x5 ea. side
    • Dive Bombers x10 OYO
    • Elbow planks x 1min and 30 secs
    • Floyd Mayweathers IC x10
    • Gas Pump IC x10 ask Torque why these are called Gas Pump
    • Hand Release Burpee x10 OYO
    • ISW x10 IC
    • Jumping Spider x10 IC
    • Knerkin x10 IC
    • LBCs x10 IC
    • Monkey Humpers x10 IC
    • Nolan Ryans x10 ea. side IC
    • Outlaw x10 ea side OYO
    • Pickle Pounders x10 IC
    • Quadraphilia x4 on the levee OYO
    • Red Bull Smurf Jacks x10 IC
    • Suzanne Somers x10 IC
    • Tony Hawk Burpees x10 OYO still feeling dizzy from this
    • Up Downs for 1 min

    This was a good effort put towards this list from the three men that morning. Iron sharpens Iron.

    Thanks for letting me lead,

    Kimchi

  • Killing the Sad Clown One Day at a Time.

    YHC awoke to messages from fellow PAX that they will be missing the workout at the AO. Okay I get it not everyone can make a workout and while heading there I would expect the faithful and hardcore Terabyte to be there waiting for a beatdown. When arrived all my hopes of having him there were shattered. NO SHOW. What is funny about this is Walleye and YHC had a discussion about if either him or I were the only person to show up we would turn around and get some extra sleep. NOT TODAY.

    WARM UP

    • SSH IC x20
    • IW IC x20
    • Windmills IC x20
    • Arm Circles IC FWD/BW x15
    • Merkins IC x10

    THE THANG

    • Started with 1min in plank position
    • x20 Pike merks
    • x20 reverse grip inverted rows
    • x20 squats
    • 30 sec rest

    This would be one round and complete as many rounds as possible. YHC complete 6 rounds but who is counting. THIS GUY! Then moseyed back to the flag for some

    MARY

    • 60secs of flutter kicks
    • 30secs of V ups
    • 30secs of elbow Peter Parkers
    • 45sec rest
    • 60secs of 10 snips
    • 30secs of upper circle crunches to the L
    • 30secs of upper circle crunches to the R
    • 60secs of American Hammer (FREEDOM!!!! HELL YEAH!!!)

    Yes i might have been on my own and yes it was difficult to stay motivated throughout the workout, but I bet anyone from Troubled Waters and F3NOLA would have done the same. Always take the red pill and destroy the sad clown. Be strong and be better than you were yesterday!

    Kimchi

     

  • We are better than that.

    Thursday came quickly and yet again that means YHC is the Q. YAY!!! So that means plan the morning of.

    The Warm Up

    SSH x30

    Windmills x20

    Copperhead Squats x20

    IW x20

    Arm circles FWD/BWD x20

    Merkins x10

    The Thang

    Started off with 5 rounds of pull-ups x7 WW2 sit-ups x7 then sprint 2x40m (sort of). Once done all 5 rounds plank and wait for 6. After completed the 5 rounds YHC did forget to mention that after each round we should have a 60 sec rest, but here at Troubled Waters we are better than that. Therefore we continued and completed 4 rounds, then 3,2,1.

    Mary Time

    After the last round we started to hang around one last time for some leg raises IC x10.

    Then on our six for some windshield wipers IC x10

    LBC x20

    Penguins x20

    Then last but not least Rotisserie Chicken holding for 1 min each side.

    Then wrapped up with COT and prayer.

    Thanks for letting me lead and always remember if you want to quit…YOU ARE ALWAYS BETTER THAN YOU WERE YESTERDAY!

    Kimchi

  • Soup Sandwich

    Start off by letting you know that when someone in the military does not look up to standard the get called a soup sandwich. Just a big mess. That is what this day went in a nut shell. It all started with Chipper and Torque using GroupMe app making a plan for the following day Q situation. It went something like this.

    Torque: Who is Q?

    Chipper: IDK. We could do a round table style Q!!!

    Torque: Cool!! I will be there!!!\

    Chipper: Me too bro!!!!

    Then the gloom came and low and behold they both pulled a Shorty aka NO SHOW!

    YHC texted the group saying that he woke up late and will be there ASAP. Then pulled into the parking lot seeing Joe Dirt and Terabyte standing around. Then without a blink we started immediately.

    Warm Up

    1 lap around the park

    SSH x20

    Windmills x15 enough of that wimp up

    The Thang

    Ok to keep up with the soup sandwich tradition we each picked an exercise and just went around. Do  I or the other PAX remember the exercises we did? Not a chance. It went something like this: Joe started of with a upper body then lower body then a core workout. Close enough. Then 10 mins before it all ended Joe Dirt had to cut out early to go to work. So Terabyte and I finished strong. Never again will this sort of thing happen to Troubled Waters but it did make a great story.

    Always great to better oneself with this crew

    Kimchi