F3 New Orleans

Author: Reluctant Yankee

  • PRE BLAST: Sponsored by Urban South

    BEATDOWN SPONSORED BY URBAN SOUTH: Pre-Blast

    Warm up:  SSH X 20, Imp Walker x 20, Mtn Climbers, x 20  Lunges L and R x 20

    10 8 count Body Builders

    MERK session aka:  Who Dat Ale.

    12 In Cadence Merk Diamond, Merk Stagger Left, Stagger Right, Merk Wide

    10 8 Count Body Builders (20)

    BACK SESSION:  HOLY ROLLERS

    Superman to Bow 10 times

    T W Y –s x 20   (In Cadence)

    Bird Dogs

    Bridge/Wife Pleasers

    One leg Wife Pleasers L/R

    Shoulder Taps

    10 8 Count Body Builders (30)

    PLANK SESSION:    2nd Set  It’s a pilsner –my favorite

    Plank Jacks

    Taps

    Plank Walks

    Hand to Foot Planks

    JLOs

    Mat Jumps

    Peter Parkers

    Parker Peters

    10 8 Count Body  Builders (40)

    FINALE:  MONSTER MARY – AKA PARADISE PARK   45 secs on 15 off

    LBC

    LBT

    Roaches

    Bugs

    Hello Dolly

    Flutter

    Rosalitas

    Iron Cross

    Freddie Mercury

    Low Country Crab

    Donkey Kicks

    Carolina Dry Docks

    Russian Twist

    Lunges Forward and Backward

    Lunges Sideways Left and Right

    8 Count Body Builders (50) *I want to finish with this activity

    WORST CASE SCENARIO:  If we finish early I plan on finishing with Jack Webb *Cinnamon Toast Crunch Sout

  • Backb-LAST

    Who knew when we posted Monday AM that would be the last Skinny for awhile? Not me. I texted Hawg on Sunday night to make sure we were good still fighting the good fight and I felt reassured. Monday’s beatdown was healthy socially, mentally and physically. We kept our distance. We got the work in. By Monday night group sizing had been reduced to 10 or less. Some saying that the family unit was big enough-shouldn’t get any bigger than that. Monday night at 730. Hawg called me again and this time we both knew that we had to shut it down. F3 sites around the Nation were shutting down -so that we can do the right thing and be good citizens. PRactice what we preach and live 3rd. So we now have a F3 hiatus. So for now and for Uptown NOLA this is the Last Backb-LAST. Until we can gloom again.

    El Wire was the Q – Wire and Jingle Vader are technologically challenged – I wanted to record this last workout for posterity – so I will pen El Wire’s Q.

    Circle UP-

    Jack OFF – ssh x 20, seal jack, plank jacks, smurf jacks x 20

    Then we mosey’d to the bandstand/oak alley.

    At the alley. We had a MERK station by bandstand – run to row bars and do Burpees, run along the track to pull ups for VUPS then run through parking lot to the tables and do DIPS. We started round one with 10, round 2 with 15, round 3 with 20, round 4 with 20, backdown to 15, and then we finished before we could continue the cycle.

    Nice Q El Wire – thanks for stepping up. Fingers crossed that when Covid-19 is done that you will finally start writing some BBS.

  • Birdcage and the labrynth

    Man I am writing this on 3/15 but the innocence of 3/4 seems so long ago – so pre-corona. That was good times.

    I had a big PAX for this beatdown.

    Ran us over the field in front of the zoo.

    At the zoo – we did the normal warmup – SSH x 20, Imp Walker squats x 20, merks x 20, and Mtn climbers x 20.

    Ran to the audubon park – we did a circle of core. All abs.

    Peter Parkers, Parker Peters, Mat Jumps, walking plank and some monkey humpers.

    Ran to the soccer field. Lined up and did some cardio sprints.

    Sprints, jogs, grape vine, high knees, butt kicks, walking dead, etc.

    Ran to the labyrnth – long run with ping pong back to the 6.

    At the labyrnth did some bench work! Dips, step ups bulgarian splits.

    Back to the flag for some Plank o Rama

  • No touch NOLA is back

    OK so I started today wanting to build a workout in honor of Roots – who began our WPM AO. It was our 3rd workout and it continues to be a fan favorite. We welcomed back Amnesty who posted hoping to be led by Roots but got stuck with me. We also welcomed a FNG from Oregon – a law school buddy of Moana who we names Quarantine. No touching on the beatdown – so its like the old days for us.

    Beatdown got straight to work at the MTN.

    Did a circle with SSH, Imp Walker Squats, Dying Roaches and Mtn Climbers x 20IC

    Then we ran to the base of the MTN.

    At the base: there was a chalk instruction for each floor in mulitples of 13 for Friday the 13th.

    26 Lunges – 2nd, 39 plank jacks, – 3rd floor 52 monkey humpers, – 4th floor

    We did 13 hand release merks at the top of each ramp

    At the 4th floor we did some wall sits, some wall climbs (dirty dates or something) and then some wall walk ups

    Back to the ramps and we did 26 – shoulder taps and 39 – Russian Twist, and 52 – Monkey Humpers. More wall sits at the top. We also did 20 Flutter KIX in cadence.

    At the top of the MTN – we went back down the stairs and ran up LIL WPM.

    Here we had 4 exercises: LBCs, LBTs , Freddies, and Bird Dogs.

    One partner did exercise while the other went down the stairs and back up.

    Ran back to Audubon Park via the benches – at the benches we did dips x 30 OYO.

    Then we ran back to the FLAG. Arrived at 615am. Done.

    COVID – 19 prep starts after this beatdown.

  • Death Star Trench Run #3

    DSTR #3 is in the books. I think last year we started earlier but after some reflection I think 630 is a good time. We had a nice run. 17 pax sunny very comfortable. Total CHAOS on the neutral ground.

    A good 6 miles at a 9 min pace. Choot Em on bike!

    A solid run with plenty to look at!

  • Monkey Humper Monday

    Got to bed late and was feeling tired and uninspired this am – forced myself to the beatdown because I was the Q today. First person I saw was Revit and I mentioned that I wasn’t feeling it yet – and he reminded me that sometimes getting out of bed “the daily red pill” is the biggest challenge. And he is right! The whole day is better because of that one decision.

    Got the PAX together and ran across Magazine to the Figure 8 path in front of Audubon statue. Here we did a quick warm up: SSH x 20, Low Country Crabs x 20, Mtn Climbers x 20. Then we did 20 Monkey Humpers OYO, and do 20 MHs OYO at the tip of the 8s and where the line crosses so we did 100 MHS total.

    Then we moseyed to the FLY. We did some LBC x 20, Leg Lifts x 20 and dying roaches x 20. We also did 20 Monkey Humpers OYO.

    From there we moseyed to near the hill – at the hill we did Merks around the clock. With our hands on the curb. at 12, 3, 6, 9. oclock.

    After that we moseyed to a softer spot – and did 20 Jlos. Plus 20 Monkey Humpers.

    I let the boys open up the throttle for a full run to the Labrynth. The lead guys were supposed to ping pong for the 6 to get those extra miles.

    At the Labrynth we did Bulgarian splits L and R and Dips.

    Then we went for the long mosey back to the FLAG. Got to the FLAG early so we did Monkey Humpers until the 6 got there. With the 6 we did another 1 min of Monkey Humpers.

    Thanks for making me take the DRP today – I will be back at it on Wed!

  • Spontaneous Runday Sunday #1

    Not sure if today was the start of something new – or a flash in the pan. Tennis elbow has sidelined me from the #Sweatybells so when Bones pitched a Sunday run – I jumped at the chance.

    AM pick up of F3 Tiny Dancer in town from Nashville. He stayed at Sweaty Bells.

    I took the Q I guess – laid out our course and set the route.

    We ran from the Sweaty Bells launch on the Fly down to the parking garage at Children’s hospital back down Henry Clay to St Charles to Wolfpack Mtn and then back around the park to the FLY. That is it!

    Beautiful gloomy am run. Angie’s List and Quarterpipe took off – held back a bit by YHC. Bones was kind enough to stay with me and Tool until WPM. At WPM they let loose.

    They waited for us at the front of the park and then took off again. An awesome loop with lots of people watching and some good inclines on the two mountains. I will probably keep this going on Sundays for awhile. Talking with Angie’s List about mixing up the route every week – we will get back to you with a plan.

    Met for post beatdown coffee with the Sweaty Bells guys at PJS.

    SYITG-RY

  • Bye Bye 2019

    I saw the Q sheet was empty and I had a rare opportunity to post on a Tuesday – so I hustled over to Audubon Park and got ready for my Q.

    6 HIM posted for a running based beatdown.

    We ran to the top of WPM. At the top we did a basic warm up COP.

    SSH, Round the clock lunges, Roaches, Round the Clock Merks.

    Ran down WPM.

    Ran to base of Little WPM.

    Ran to the top of Little WPM.

    There we did Russian Twists while one guy went down and up the stairs. FLip FLop.

    Then we ran down the Little WPM and back to WPM.

    Ran to the top of WPM.

    At the top we did a around the horn of core:

    Flutter, Hello Dolly, LB Twist, Penguins, Russian Twists, Freddies and we finished with 10 hip dips each side.

    Ran back to the finish.

    We started 3 min late due to me fussing with my watch. So we finished 3 min late.

    Bad Moon was the fastest feet award.

    We logged a solid 3.3 miles for the day – a 5k to finish off the year.

    Happy New Year.

    Accelerate those relationships!

  • Total Tension

    7 pax met at the grassy knoll at the Fly on the Sunday after Thanksgiving for some Sweaty Bells. YHC’s plan was to introduce the pax to the Total Tension strength program that we completed recently in Area 51. Details can be found here: https://www.strongfirst.com/total-tension-kettlebell-complex/

    After a brief disclaimer (maybe?), we circled up for a little instruction prior to the start of the workout. The first lesson: you need bigger bells. After that, we did a quick hard-style plank to get the feeling of the total body tension you’re supposed to be trying to achieve during this workout. Next, I explained the four exercises we’d be using today: the clean, the overhead press, the squat, and the renegade row. We partnered up by bell size (with one set of triplets due to the odd numbers).

    The Thang:

    • Double clean x 1
    • Double press x 1
    • Double front squat x 1
    • Renegade row x 1 per side – a renegade row is when you plank on the bells and row one, then the other

    Each round, increase the press reps by 1. The goal is to get to 6-8 presses before coming back down by one rep per round. If it’s too easy, you should increase the weight for the next workout.

    The finisher: 100 double swings in sets of 10-25

  • Table for 2 at Sweaty Bells

    Showed up at 625 with visions of Kettle Bells in my mind. After Voodoos education lesson in KBs last week – I did some research and sure enough 30lbs to 44lbs is the recommended weight range for KBs for men. So my 26.5 kettle is right in the women’s range…oh well.

    No one arrived at 630…so I started my first solo beatdown in 5 years of F3.

    I did a light warmup SSH X 20, and MTN CLIMBERS x 20 and one sprint.

    Then I did my prepared beatdown: 12 days of Christmas with Bells

    Day 1 Burpee

    Day 2 Tricep Press

    Day 3 Rows L and R arm

    Day 4 Goblet Squat. …When I got to Day 4 about 5 min into the beatdown – Tubesteak showed up!

    So once Tube was ready we started over. Instead of the cardio warmup we did a bell warm up Hot Potato, Halos, Figure 8, Around the Waist.

    Then we restarted the 12 days of Christmas with Bells

    1 Burpee

    2 Tricep Press

    3 Rows L/R

    4 Goblet Squat

    5 KB Swings

    6 Chest Press

    7 Russian Twist

    8 One arm press L/R

    9 Knelling Thrust to Press

    10 Wife Pleaser

    11 Seated Overhead Press

    12 Curls

    We finished at 705. So we closed with 4 corners on the soccer field.

    Corner one: Tricep Press x 25, Suitcase to next corner, KB Swing x 25, Suitcase to the next corner Chest Rows x 25, suitcase to the next corner, and then at the final corner we did Curl to Squat to Press x 15 Then we did one turkish getup L and R.

    Closed with a prayer and Thanks for the Coffee Tubesteak!

    Gabrielle with the Coffee post at PJS.