F3 New Orleans

Author: Papa Smurf

  • This one was for Lt. Glenn Hutto Jr.

    https://www.theadvocate.com/baton_rouge/news/crime_police/article_ea94a9dc-8961-11ea-872a-ebf8fbc6c7e6.html

    Today’s workout was for the fallen Lt. Glenn Hutto Jr.

    3 Pax were present for this post-Thanksgiving calorie burner.

    First we warmed up with side startle hops, arm circles, grass grabbers, and Abe Vigoda’s.

    The Thang was a 20 minute, AMRAP style workout as follows: Run, 10 merkins, 15 Carolina dry docks, 20 plank toe touches and 25 big boy.

    Once completed we did TABATA, working out for a min, then resting for 19 seconds. Exercises included: lunges, luges, Rocky Balboa’s, flutter kicks, burpees, bear crawl, dying cockroach.

    We then COT.

  • Planning it by ear

    This morning 5 Pax showed up at The View.

    Workup started with a little mosey, butt kicks, high knees then shuffles. From there we circled up for Slow Vigodas, Abe Vigodas, some other stretch Hokie made up that I don’t remember the name, and Hill Billy’s.

    From there we took our coupon and ran 400m, returning for merkins, squats, curls, shredded cheese and a few other things I can’t remember.

    Again, we took our coupons for a little mosey 400m. Circling up we did merkins in 4 different positions, increasing in reps each round. More squats, some Carolina dry docks, coupon swing, some others stuff. Then ended with Mary.

  • 100, 200, 300, 10

    4 PAX showed up for the beatdown this morning. Warm up consistent of side straddle hops, windmills, arm stretches, imperial walkers, and over head claps. From there the things was as follows: 100 merkins, 200 big boy sit ups, 300 squats and 10 up and over the levee. The workout went quicker than expected so we took a little mosey and did a ring of fire that included hand release merkins, plank toe touches and Parker Peter’s. From there we moseyed to the flag and did some Mary. At this point it was 6:15. Count-o-rama, name-o-rama, announcements and a prayer.

  • Is it an Anniversary or Birthday? Day 2

    Is it an Anniversary or Birthday? Day 2

    Few things I learned from leading such a large group

    1. Don’t create a workout you need to keep cadence for 45 mins.
    2. The cadence should be connected to a movement. Not just counting “1, 2, 3.”
    3. If Belloq is the best heckler we have we need to step up our game.

    48 PAX showed up to Rock City for the 2nd day of the anniversary week. After the disclaimer the PAX circled up for a warm up which included Smurf Jacks, Peter Parker’s, Seal Jacks, Parker Peter’s, Steve Earles, Show Stoppers and ended with Arm circles. Each exercise was preformed in cadence for 6 reps.

    The Thang:

    After each PAX grabbed a rock we circled up. Each exercise was performed for 6 reps, adding a workout to each round. For example, tri ext for round one. Round two, big boy then tri ext. Round 3, Merkins, big boys, then tri ext.

    • Tricep extentions
    • Big boy sit ups
    • Merkins
    • Shoulder Press
    • Prisoner Squat
    • Man Makers

    36 Rocky Balboas in cadence.

    • Curls
    • American Hammer
    • Alternating side-to-side Merkins
    • Front Raises

    Hokie gave us a 20 count, then a little Mary to finish us off. Leg raises with the rock over head. Then CatFish lead us in 25 flutter kicks, and Belloq lead us in 20 LBC. We then moved our rocks back to the pile and finished up with COT.

  • Respect, Respect

    Today’s Q goal was to get a good full body workout and to keep moving. 13 PAX showed up for the beat down.

    At 0530 the warm up began.

    Smurf jacks, Peter Parker’s, Froggies, Parker Peter’s, Don Quixote, Arms circles

    The Thang: 45 secs per exercise, 10 second rest between each.

    Prisoner squat, Jack knife, Hand release pushups, Carolina dry docks, Wife pleasers, Jump Squats, American hammer, Dive bomber pushups, Alternating plank toe touch,

    After completing these workouts for two round we moseyed to the wall for some “line of fire.” First, at the wall, we did Rocky Balboa for a little extra warm up. For the “line of fire” the PAX did a wall sit, while each Pax down the line did 10 donkey kicks. Next round was wall sits, donkey kicks, then they held the high plank. Next, they held the high plank and did shoulder taps. Lastly they held the high plank and did Peter Parker’s. With 3 minutes remaining more Rocky Balboa were due.

    We closed with good spirits and a COT.

  • The View @ The Joy- IPC Week 0

    Sunday Fracsack and myself set out to mark 400 meters for week 0 of IPC. Hopefully the city of Kenner has a power washer because several more lines were painted than needed.

    10 Pax(including 2 FNGs) eagerly awaited the start of week 0. With the clock indicating 0530, a brief disclaimer was given, and a warmup began.

    Warmup

    • Side straddle hop x 20
    • Abe Vigodas x 15
    • Imperial Walkers x 15
    • Grass grabbers x 15
    • Chinook x 15
    • Self love x 15

    Once warmup was complete the IPC was explained and the workout exercises were demonstrated.

    Da Thang

    Completed 4 time and timed

    • Squats x 50
    • BB situps x 40
    • Merkins x 30
    • Bonnie Blair x 20
    • Burpee x 10
    • 400 meter run

    After this we circled up for count-o-rama and name-o-rama. 2 FNGs were given their F3 names: Wingnut and The Joy. Hokie Pokie did a wonderful job at inviting the new F3 members in and explaining F3 and what it’s all about.

    Was really impressed with everyone and their times. FracSack rocked it. Looking forward to week 1.

  • Extreme Couponing

    10.8.20

    6 Pax arrived at The View @ The Joy for a coupon workout. After the disclaimer we moseyed to a flat area and got motivated with “motivators.”

    At one point I had a plan, but that quickly went out the window.

    For tha thang we started off with 10 Jack Webbs, 10 Prisoner squats holding the coupon, 10 Genuine, Front raises, Curls, Triceps and Around the World.

    At this point the plan went out the window and I just started throwing out exercises. Some of the exercises included Big Boy Burpees, Rocky Balboa, Good Mornings, Sumo squats, Dynamic lunges, Squat Press, Show Stoppers, Plank Jacks, Dirkens, Side-to-side Merkins and another set of Around the Worlds.

    Finished off with 3 sets of WWII sit-ups for a total of 100 sit-ups.

    We moseyed back to the cars for count-o-rama, name-o-rama, intentions, and a prayer.

  • “I walk everyday…is that considered a leg workout?”


    At 0530, 7? PAX gathered at the View. I wasn’t originally thinking “leg day” but it’s what happened.

    After the disclaimer we started our warm up: 20 self love, 15 overhead clap, 20 arm circles forward/back, 20 windmills, 15 low slow squats. Needless to say, legs weren’t stretched enough. 

    The Thang

    We moseyed towards the bridge to perform the double BLIMPS workout. 5 burpees at the start of the bridge, then walking lunges for 5 sections of the bridge, 5 burpees at the other side, more walking lunges for 5 sections of the bridge back to the start, From there the rep scheme increased 5 reps per workout. So 10 lunges, walking lunges for 5 sections of the bridge, 10 lunges, more walking lunges for 5 sections of the bridge back, 15 imperial walkers, walking lunges, 15 IW, walking lunges… you get it. 

    Once completed… I had to kill some more time.  Saban hit us with a 25 count as we walked to the levee. From there we performed 2 rounds of backwards bear crawl up the hill, 10 merkins, then 10 wall taps in a merkins position. One round with Bernie Sanders up the hill, 10 merkins, 10 wall taps. 

    Lastly, it’s beach season so we finished with abs. Hokie hit us with 20 Dying Cockroaches, Doordash with American Twist, FracSac with …? And Kenner Brah brought us home with Fredie Mercury’s 

    Back to the flag for COT. Happy Monday.

  • First Q

    At 0530, eight? PAX gathered at the View for my first Q

    After the disclaimer we started our Warm up with: 15 Goof ball,  15 Chinook, 15 self love, 15 imperial walkers, 15 low slow squats, 15 peter parker’s,  and lastly 10 crab heel touch. 

    The Thang

    We moseyed down towards Treasure Chest and grabbed a rock and did an eleven workout. First was a squat, then ran to the top of the hill and did  5 diamond pushups on the rock…next we ran down the hill and preformed jackknives, then back over repeating the exercises while holding the rock

    Once that was completed we partnered up and performed “race to 200” with the rocks. One person would perform curls until they could not go any longer, then would pass off the rock to their partner to do the same. This went back and forth until 200 reps were completed.

    Back to the flag for COT.