F3 New Orleans

Author: Maverick

  • “Two…is the loneliest number since the number one”

    T-Claps to most pax who went to Baton Rouge today to provide assistance that is much needed.

    2 pax posted at the Mothership to keep the momentum alive and made the workout up on the fly.

    Despite the small numbers we made it intense.

    Mosey to the foundry – 2 curcuits of pull ups, dips, squats rows, monkey bar traverse, crunches, and plank.

    Mosey to the museum.  11’s! Starting with one dip at the fountain and 10 burpees at the top of the stairs.  On with the 11s.

    Mosey to the great lawn and Mary until the end.

    Good stuff.

  • We never quit, just ran out of time

    Thanks to all the Pax for posting to one of our first really hot workouts of the Summer season.

    Themed workout with several quotes revolving around “Don’t Quit”

    The first of many quotes was from the late Muhammad Ali, “I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.”

    COP: Warm-Up

    Arm Circles 15x each way

    Imperial Walker x20

    Side Straddle Hop x20

    Plank 1:00 minute

    COP: Museum:

    Burpees x45 – while partner bunny hops up the stairs

    Dips x 60– while partner bunny hops up the stairs

    Squats x 60 – partner bunny hop up the stairs

    Mosey with a break to Zombie Walker the final 50 yards to the foundry

    COP: Foundry: 

    Normal circuit with with the additional of a climb up a 45 degree pole.  It works better when the pole is dry.  It was wet this morning and led to more slipping than climbing.

    After another awesome quote from a random guy I found on Google who is pretty good… we did the Partner Carry.  FNG got his name from rockin this one. He is now Frack Sack.

    COP: Mucho Chesto

    Headed to the boat dock or some Mucho Chesto while our partner planked and waiting.

    Then back to the museum for our final quote and then a backwards bear crawl up the side steps.

    We finished with Mary… and threw 5 burpees in to celebrate that Pax figured our the theme.

     

     

  • Roxanne Returns

    8 pax posted for our workout. Welcome Sparky who cam out for the first time.  We had an all over workout with a bit of a focus on abs and legs.

    In honor of the force awakening we kicked off the first COP with imperial walkers x25, then side straddle hops x25, arm circles x15 forward and x20 reverse, calf raises x20, and plank for one minute.

    Mosey to the museum lawn:

    Merkins x15, then partner up

    Partner 1 lie on six hold partner 2’s ankles and swing legs up to partner 2’s chest.  Partner 2 push partner 1’s legs back out (like the old gym class exercise) repeat x20 – then both partners sprint about 50 yards.  Partners switch roles.  and do the whole thing x4.

    Zombie walkers: about 20 yards.

    Mosey to the museum steps:

    11’s: 10 burpees at the top of the steps, and one leg up each leg at the bottom.  We subtracted two and added one each rep to save time.

    Mosey to a long bench along the lake path.  Partner up.  Partner 1 – 3 burpees and then 10 russian twists and continually repeat until Partner 2 gets back.  Partner 2 – run to the bench (about 40 yards) 20 leg ups each leg and return.  Partners switch. On the 2nd time out it was 20 hop ups with both legs instead.

    Mosey in the park:

    Roxanne – she was a s good as last time

    Mosey to the fitness center:

    Quick upper body workout. each pax rotated through: pull ups, dips, row, monkey bars, hip slappers, and planks.

    Mosey to the flag.

    Great workout!

  • Love Thy Neighbor

    TClaps to the 10 pax who set a New Orleans record today for a Monday workout:

    Amnesty, Tool, Shorty, Hotty Toddy, Jingle Vader, Bogey, Marlin, Heisenberg, Haw, and Maverick

    An extra impressive turnout given that for the first time in New Orleans there were 2 simultaneous workouts going on in different parts of the city.  A testament to the growth of F3 in New Orleans.

    The end of daylight savings made it a little brighter than usual.

    Started the warmup with side straddle hops, hillbillies, and arm circles.

    Grabbed an appropriately sized rock and Indian Run on the track.

    We pushed through our series of weight exercises:  shoulder presses, curls, and rows (x20 each).

    Mosey to the hill (probably the highest point in Jefferson parish) and here’s where love thy neighbor came in.  Carry your rock across the hill, drop it, 10 burpees, pick up your neighbors rock, carry it back across the hill, 10 bench presses, switch rocks with neighbor, repeat.  On each rep the number of burpees drops by 2, the presses stay the same.

    Grab original rock, mosey to picnic tables for peoples chair and more shoulder presses with the rock, switch rocks, repeat. Then leg ups (x20) each leg.

    We dropped the rocks off and had a round of Mary before wrapping up.

    Great workout – thanks to everyone for coming out.

     

  • Presses in the Morning

    Good Monday workout.

    Started with the standard side straddle hops. x 20

    Then hillbillies and arm circles. x 20

    Grab our rocks and Indian run for a bit.   Curls, Rows, Shoulder Presses x20 each.

    We headed to the tallest hill in Jefferson Parish for the core of the workout:

    Cross the hill and 10 burpees. Then carry our rock back – 5 plank jacks and 10 bench presses.  Repeat decreasing the burpees by 2 each time and keeping the plank jacks and bench presses the same.  At 2 burpees – switch rocks with the guy on your right and repeat with 4  burpees and then 2 burpees.

    Bring our rocks to the playground for sets of pull ups, leg ups, and LBCs.  The person on the pull ups is the timer and everyone else does max.

    Back to the flag for Mary.

    Lots of presses. Good start to the week!

     

  • God Bless America

    Great 4th of July Workout.  Six patriots showed.

    Started the morning with the seemingly obligatory side straddle hops.

    As I’m slow and rarely get to plank and wait for others, we knocked the planks out early.

    Side straddle hopes, imperial walkers, and arm circles separated by a minute of plank in between.

    Then mosey to a little Dirty McDeuce on a hill ( at 5 feet its the third highest point in New Orleans) full of Merkins, LBCs and Russian Twists.

    Mosey again to a baseball diamond for a couple of laps of base running: 1st base burpees, 2nd base, merkins, 3rd base dips, and LBCs at home plate.

    Mosey again to our favorite playground for some upper body work : We plank and wait until its our turn and then 10x of pull ups, dips, rows, and a trip across the monkey bars – then a quick run to recover.

    After round two of the upper body work we mosey to the museum.

    Backwards bear crawl up the museum steps.  Courtesy of Reluctant Yankee who first showed us this. I managed to get all of the swearing directed to him – which was easy – he wasn’t there.

    Great workout and great shout out afterward for our country and continued freedom.