F3 New Orleans

Author: Catfish

  • Post-IPC Gratitude (Mothership 2020-09-26)

    Took things a little easier at the Mothership with the conclusion of this week’s IPC weighing on everyone (at least on the Q). 5 PAX in attendance: Jingle Vader, Two Yutes, Crikey, Snooze, and Catfish (Q).

    Warmed up at the Great Lawn with Abe Vigodas, Grass Grabbers, and SSH. Down to faces for Peter Parkers, Plank Jacks, Mountain Climbers, and Parker Peters. Back to feet for 8-counts.

    Moved to Southeast corner of the lawn for BLIMPS. Exercised were done at six stations along the periphery of the Great Lawn, adding to reps each round (10 burpees, 20 lunges (2 is 1), 30 Imperial Walkers (2 is 1), etc.). After last station, moved to sixes for Big Boys, Flutter Kicks, Leg Lifts, and LBCs. Rinse and repeat on the BLIMPS, this time in reverse (60 squats, 50 plank jacks (1 is 1), 40 merkins, etc.) back to the starting location.

    Crossed street to the benches for dips, bulgarians, irkins, bulgarians (other leg), and derkins. Moved under peristyle for a column conveyor, where PAX line up along columns in balls to the wall position, last PAC bear crawls to front and goes balls to the wall on the next column (like an indian run). Did 2 rounds of this, then circled up again for Failure to Launch, then finished under peristyle with bonnie blairs. Back to benches for step ups on each leg.

    Moved to great lawn for some light stretching, yoga, and tai chi / chi gong. Great way to round out a solid Iron Pax season. Thanks to all who attended.

  • Post-Deluge Okwata 2020-09-24

    Somewhat muddy day at Okwata with 5 PAX: Jingle Vader, Surge, Saban, Highrise, and Catfish (Q).

    Moseyed out to the shore area for a warmup with SSH, Windmills, and Grass Grabbers. Moved on to some Bat wings, then got some Imperial Squat Walkers in.

    Got things rev’d up with 10 mins of 10 burpees EMOM (100 total). Moved to a bench for box jumps, incline merks, bulgarian split squats, dips, bulgarians (other leg), then derkins.

    Bear crawled a bit to another location. Did a ring of fire with Al Gore/ Bonnie Blairs (4 rounds). Planked up for some peter parker peters and plank jacks, then on our sixes for 100s, flutter kicks, and freddie mercuries. Finished strong on our feet with 8 count bodybuilders. Back to start zone for COT.

  • Okwata 2020-09-03

    Lovely morning on the lake with 8 PAX: Quiche, Jingle Vader, Da Parish, Bongo, Surge, High Rise, Abacus, Catfish (Q).

    Started with a mosey over to the base of Canal. Warmed up with SSH, 8-counts, Peter Parker Peters, Shoulder Taps, 100s, Slow V-Ups, Catalinas, Floyds, SSH, and Imperial Squat Walkers.

    Moved to a Dora with 100 burpees, 200 merkins, and 300 flutter kicks (1 is 1). Runner ran backwards up canal to the top, duck walked across the median, then ran back. As people finished, did LBCs and dying cockraches waiting for the six.

    Moseyed back to flag zone for some monkey humpers and COT.

  • Rennaissance 2020-08-23

    8 PAX at the Renaissance this fine morning: Tool, Abacus. Fracsac Heisenburn, Dax, Hokie, Chips, and Catfish (Q).

    Started in front of the museum with Abe Vigodas, Grass Grabbers, and SSH. Got in some imperial walkers, then down to faces for Peter Parkers, Plank Jacks, Mountain Climbers, and Parker Peters. Back to feet for Imperial Squat Walkers, then Body Bag Builders to finish the warmup.

    Set up at the base of the steps for nickels and dimes, museum step style. PAX bunny hopped up the steps, 5 burpees at the top, then back down for 10 hand-release merkins. Planked and waited for the six, then went right into three rounds of a Blades of Steel ring of fire (Blades of Steel = plank position, tighten shoulder blades to bring them together while arms stay straight).

    Ran a lap around the museum, then re-convened around the fountain for 20 box jumps (OYO), then irkins, then 10 more box jumps, then dips. Circled up for a round of Leg Webbs (Squats and Lunges in a 1:2 ratio), up to nine.

    Back to the museum for Sunday Mornings (5 rounds), then back to the front to finish with 8-counts. Back to flag for COT.

  • Ascend and Launch (WPM 2020-08-14)

    Another excellent morning on the mountain with 24 PAX: Angie’s List, Chowdah, El Wire, G Spot, Jingle Vader, Moana, Mulligan, Sandbar, Wipeout, Eager Beaver, Gabrielle, Dry Socket, Quincy, Squeal, Shurly, Jadaveon, Tube Steak, Bad Moon, Mr. Peabody, Seaman, Bones, Shocker, Tinkles, Catfish (Q).

    Started with a mosey over to the base of the mountain. Warmed up with arm circles (both ways), Windmills (Abe Vigoda), Grass Grabbers, and SSH. Assembled at the base for the ascent.

    First leg was 10 burpees, run backwards up the first two inclines to the first flat. Planked and waited for the six with peter parkers.

    Second leg was 20 bonnie blairs, bear crawl to about the stairwell entrance, mosey to the incline, then backwards run to the next flat. Planked and waited for the six with Parker peters.

    Third leg was 30 merkins, duck walk to about the stairwell entrance, mosey to the incline, then backwards run to the next flat. Planked and waited for the six with shoulder taps.

    Fourth leg was 40 flutter kicks (one is one), crab walk to about the stairwell entrance, mosey to the incline, then backwards run to the next flat. Planked and waited for the six with Floyd Mayweathers.

    Fifth leg was 50 squats, crab walk to about the stairwell entrance, mosey to the incline, then backwards run to the next flat. Planked and waited for the six with Floyd Mayweathers.

    Sixth leg was 60 LBTs (one is one), bear crawl to the top of the mountain.

    Continued with Jack Webbs up to eleven, then did an excercise called Failure to Launch (hold Al Gore while Q counts down from 10, then get a solid jump up with knees to the chest.

    Took the stairs back down to the base, circled back up for some Catalina Wine Mixers. Back to the flag, finished out with a solid 2.5 minutes of 8-count bodybuilders.

    Excellent workout with a nice big group. Thanks to all who attended!

  • Jinglefishes (Mothership 2020-08-08)

    Another balmy morning at the Mothership with 9 PAX: Moana, Sphinxter, Snooze, Fracsac, Rudy, Dry Socket, Machete (FNG), Heisenberg, and Catfish (Q).

    Started on the Great Lawn with some Abe Vigodas and Grass Grabbers. Then got in a little SSH, then arm circles, overhead claps, then seal claps. Moved to faces for peter parkers, shoulder taps, plank jacks, and a nice plank hold. Got back to feet to round out the warmup with 8-count bodybuilders.

    Lined up at south end of lawn for some Killer Bs (bear crawl, broad jumps burpees). PAX bear crawled 3 tree lengths, then broad jumped back, stopping to do 3 burpees after each 5 broad jumps. After first round, moved to sixes for flutter kicks and dying roaches. Did another round of Killer Bs, then to six for penguins and LBCs. Did a third round of Killer Bs, then to sixes for V-ups and Freddie Mercury.

    Crossed the street to the benches. Did a round of Back Webbs (decline merkins and Y-ups). Hit the benches for bulgarian split squats (one set each leg in cadence), box jumps, and dips. Added some box jumps for good measure, then did a round of Leg Webbs (Squat / Bonnie Blairs with 1:2 ratio like a Jack Webb).

    Moved to peristyle for calf raises. Then moved to monkey humpers, then donkey kicks. Did a bear crawl lap around the peristyle to rest the legs, then handstand presses. Got in some more Mary with tin snips, then a round of nickels and dimes (5 burpees, 10 hand release merkins in a minute).

    Back to flag for COT.

  • Okwata 2020-07-30

    Another morning out on the lake with 3 pax: Da Parish, Jingle Vader, and Catfish (Q).

    Moseyed over to the House of Pain to start with some SSH, Abe Vigoda, and Grass Grabbers. Jumped right into the workout with a quarter murph (25 pullups, 50 merkins, 75 squats), bookended with side straddle hops instead of running.

    After this, lined up at base of the levee. Did 10 burpees, then crawl-beared up the levee, bonnie blairs at top, run back down. Rinsed and repeated for 3 total rounds.

    Moseyed over to canal blvd. Monkey humper ring of fire, then bernie sanders up the road, run back. Then did an Al Gore / Irish Jackass ring of fire, bernie sanders up the road, run back. Moseyed across lakeshore, grabbed some bench for bulgarian split squats, dips, and derkins. Moseyed back to start for COT.

  • 610 Stomp 2020-07-28

    Lovely balmy morning at the Stomp with 4 PAX: Belloq, Tool, Da Parish, and Catfish (Q).

    Did a standard run with 10 burpees every six minutes. 18 minutes out, then 18 minutes back. 60 burpees total.

    Once everyone was back, went for some core work. Flutter Kicks, Absolution (see Exicon for details), American Hammer / Russian Twist, V-Ups. Finished out with some 8-count BBs.

  • Impromp Cat Rock (Rock City 2020-07-20)

    Great start to the week with Rock City at Pontiff with the following PAX: Mahatma Ice, Bogey, Vagabond, War Eagle, Undertaker, Hand Grenade, Hawgcycle, and Catfish (Q).

    Grabbed some rocks, warmed up with SSH, Imperial Squat Walkers, and 8-Count bodybuilders.

    Moseyed over to the practice field for a partner Dora 1-2-3 with 100 jump squats, 200 shoulder presses, and 300 curls. PAX were wither exercising or running to the 50 yard line, and running PAX held their rocks the whole way.

    Mahatma led some Mary waiting for the six as PAX finished this (Gas Pumps, LBCs, Hello Dolly). Moved to center of the field for Jack Webb up to 10.

    Went back to starting point. Did lunge bounces on each leg (holding rocks). Then low slow squats, also holding rocks. Got in some flutter kicks and 8-counts to finish up.

    Back to flag for COT. Appreciate the opportunity to impromptu Q! It was a good one.

  • Dad’s Day Renaissance 2020-06-21

    Hot, humid morning out at the Renaissance with six PAX: Hokie Pokie, Belloq, Heisenberg, Vagabond, Ozark (FBG), Catfish (Q).

    Warmed up in front of the museum with Abe Vigoda, Grass Grabbers, and SSH. Added some imperial squat walkers. Moved to faces for Peter Parkers, Plank Jacks, and Parker Peters. Back to feet for 3 ring of fire rounds holding the Al Gore position and doing bonnie blairs (2 is one)

    Set up an OYO exercise: hop up steps. 5 burpees, then back down for 10 hand-release merkins. Did this 3x, then did a lap around the museum. Did V-ups waiting for the six.

    Gathered up around the fountain for dips, step ups (both legs), Derkins, Bulgarian Split Squats (both legs), and Irkins.

    Moseyed to back of museum for 7 rounds of Sunday Mornings (people’s chair +10 overhead presses/claps, 5 donkey kicks, 1 balls-to-wall press).

    Back to flags zone. Freddie Mercuries, Flutter Kicks, and burpees to finish out.

    COT, names the new FNG (Ozark), then off to PJ’s for coffeeteria.

    Happy Father’s Day!