F3 New Orleans

Author: Rudy

  • Westward Ho-lotta Huffin’ – from Bolt

    Warm up: SSH 25x, Abe Vigoda 10x, Hillbilly squats 15x, Toy Soldiers 15x, Arm Circles froward/back, Moroccan Nightclubs, Seal Claps, finishing with Self Love all 15x

    Bring Sally Up (4:00): squats, reverse lunge R/L, squat hold, air press, shoulder taps, mountain climbers, mission impossible

    5 reps, adding 5 reps to each exercise at each tree (movement between trees listed) with a mosey back to beginning:

    Round 1 (rear crab): burpee, Cracker Jacks (frog>star jump>frog), merkin, plank jacks

    Round 2 (bear crawl): burpee, air squats, Peter Parker, Moroccan night clubs

    Round 3 (forward crab): burpee, Bonnie Blair, Parker Peter, overhead air presses

    Round 4 (bear crawl): burpee, R/L side squats, diamond merks, wife pleasers

    Mary: dying cockroachesX25 and tin snipsX20 and 5 bonus burpees at FCOJ’s request
    Count-orama, Name-orama, announcements, and intentions

  • To, Too, and Two – from Hogs Breath

    Showing up to Grandma’s house, no other cars dotting the lot, at 0512. I got out, looked around and began to hum to Eric Carmen’s “All By Myself”.
    So I began what any good pax would do, and began to lead myself!
    As I began my 100 ssh, a single light of hope appeared, Cowbell arrived sharply at 0518!!!

    So the two yutes began a rousing workout of

    WU /
    20 ic imperial walkers
    20 good mornings

    Run to tunnel
    Set of 11’s with merkins and squats on the tunnel incline

    50 step ups
    25 freak nasty
    Switch legs 50 freak nasty

    Jacob ladder, where one pax ran to the tower performed a burpee, then ran back for some Mary, and the second pax woood then run. The burpees continued in an escalating fashion, until cowbell sun Daley exclaimed “wait you were increasing the burpees the whole time?!?!?”
    The Mary performed at the bottom of the tower was;
    Lbc
    Flutter kicks
    Big boy
    Gas pumps
    Oblieks

    Cot (which lets be honest with two, is a big circle of trust!)

  • Washed 30 at the Renaissance – from DAX

    Saturday turned out to be a beautiful day, and with my house now fully vaccinated, we decided to have dinner out at a local restaurant (remember those!). Had a delicious but heavier than expected meal, drank more than expected, but this is New Orleans and we’re here for a good time, not a long time. Knowing I had to Q the next day, I wrapped up everything at 6pm. I am washed. It gets better, I fell asleep at 8pm while putting my kid to bed- only to wake up at midnight to take an antacid and remember I was Q’ing tomorrow. Yeah Washed.
    M then suggested, “why don’t you just take something you’ve done before and adjust it?” proving once again why I am fortunate to be married to her.
    I knew our regular Renaissance squad would be repping F3 at GrowRuck in San Antonio. With two PAX posting on Sunday morning we were ready to hold down our Alamo in front of NOMA. In the spirit of those guys all carrying 30lb weights in their packs we completed most all of the following exercises with reps of 30.
    Warm up- all x30 unless noted
    SSH
    Abe Vigoda
    Forward Arm Circles x 15
    Reverse Arm Circles x15
    Dying Cockroach
    Peter Parker
    Parker Peters
    With Warmup wrapped up, PAX moseyed to the Great Lawn for:
    Four Corners Escalator
    1st exercise in one corner, run to the next.
    Burpees x 10
    Merkins x 20
    LSS x 30
    LBCs x 40
    After the 4th corner, PAX completed another set, this time working down the ladder. Running to a new corner and then:
    LBCs x 40
    LSS x 30
    Merkins x 30
    Burpees x 10
    Mosey to Roosevelt Mall for
    Route 66– Jump Squats
    Taking advantage of the concrete benches on Roosevelt Mall, PAX ran up one side of Roosevelt Mall with Jump Squats until the 11th Bench, PAX then ran down Roosevelt Mall to the back of NOMA for:
    Sunday Mornings
    10 Air Presses in the peoples chair, followed by 5 donkey kicks, on the 5th donkey kick up to Balls to the Wall with one merkin/shoulder press. That’s one. Complete 5 total, with an extra if you finish early!
    COT
    Count off and Name-O-Rama, intentions and closed with a prayer.
    Always a good day when we start with F3.
    100% attendance at Coffeteria.

  • Head, Shoulders, Knees and Toes – from Akbar

    4 HIM showed at the Marsh, picking a great morning to be up so early. Cool temperatures, no mosquitos, and a non-running workout. YHC is still having a little foot pain, so blocks were on the menu. I know, it’s surprising.

    WU: x20 SSH, arm circles front back x10, self-love x10

    THANG full body workout

    12, 10, 8 reps per set, slow tempo IC and OYO, 6 sets total

    Block Press, Freak Nasties IC

    Block row, Curls for the Girls OYO

    Shoulder Press, Block Squat OYO/IC

    Merkins, Tricep Raise IC, OYO

    Block Swings, Curls for the Girls OYO

    Alpo’s, Bulgarian Split Squat OYO, IC

    MARY

    Mountain Climbers – Tabata: 20s on, 10 s rest, 3 sets total

    Announcements: Last Thursday in April, F3/FIA at the Gipper, 6:30

    Count, Name, YHC prayed us out

    Thanks for letting me lead,

    SYITG, Akbar

  • SPACE – The Final Frontier – from Rudy

    Cool gloomy morning – the best kind for a workout. Remember mornings like this when we are in the dog days of July and August. 4 PAX set off after a mislocated disclaimer (YHC was just testing whether the PAX were listening when announcing “Welcome to Okwata”).

    60 years ago today: Yuri Gargarin becomes first man in space. 40 years ago today: First takeoff of the US Space Shuttle (Columbia). So a quick SPACE warmup with Side straddle hops, Plank jacks, Abe vigodas, Crunchy frogs and Eight count body builders. Then get a rock. The field was wet. Too wet, even for YHC, so instead head to the parking lot and line up.

    Elevens with 8 count body builders and Squat Jumps. 10x Curls or Presses whenever you pass your rock. Then walk/mosey/meander to the gazebo for 2 rounds of Step Ups, Dips, Irkins and Derkins. Grab our rocks and rifle-carry back to the pile for a few rounds of Mary before the run back to the flag.

    NMM: Thanks for letting me Q. Weekend reading had included one prayer that prompts me (and all of us) to always strive to be better today than we were yesterday. Each day, we will fall short of our ambitions, our goals, our calling. But that can never let us stop trying to be the man we are called to be the next day. Each morning as the sun comes up, we have a new opportunity, a new gift of a day, to lead by example, by word, by deeds. Let us use this gift of today. Prayers especially for Bolt’s father-in-law, who is in need of those prayers.

  • Sweaty Bells – 4-11-2021 – from Almonaster

    Keeping our feet dry!

    PAX Attended:

    – SOGO
    – Willie
    – Bolt
    – FCOJ
    – Whopper
    – Douille
    – Seaman
    – Blowout
    – Almonaster

    Warm-up.

    SSH – 20 IC
    Arm Circles – 10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Grass Grabbers – 10 IC
    Right foot, left foot- 10 seconds each
    Mountain Climbers – 10 IC

    Run a lap.

    Around the head – 10 each way, OYO
    Kettlebell Shrugs – 25 IC
    Kettlebell swings – 20 OYO

    Rinse and Repeat

    Sets

    Goblet squats X 10 IC
    Right arm squat thrust X 10 IC
    Left arm squat thrust X 10 IC
    Squat thrust X 10 IC
    Rinse and Repeat

    Lunge Walk to Stop Sign and Back.

    2nd Set

    Overhead press X 10 IC
    Bent over rows X 10 IC
    Right arm rows X 10 IC
    Left arm rows X 10 IC
    Rinse and Repeat

    Tricep Ext to Stop Sign and Back.

    3rd Set.

    Big boy sit ups X 10 OYO
    Move the bell between hands plank X 20 OYO
    Right arm plank rows X 10 OYO
    Left arm plank row X 10 OYO

    Curl to Stop Sign and Back.

    4th Set
    Ukranian Doulle’s X 20, IC

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer
    Coffeeteria

    Thanks for the opportunity to lead!

  • Northshore 5 year convergence – from Waterpik

    What a great day it was, as today’s experience crystallized the essence of F3 in so many ways. YHC awakened, checked my phone and noticed a text from cowbell, inquiring on the status of the beatdown on behalf of the PAX from Nola who were preparing to cross the causeway. That was at 0455! T-Claps to those guys for even considering making the trip across for the convergence. After all, and unbeknownst to them, the causeway was CLOSED at the time due to the severity of the weather.

    And don’t forget Goose, who decided to make a surprise appearance and left his home in Thibodeaux at 0445, driving through rain storms, lightning, and thunder at a mere 45 mph on the interstate before encountering the closed causeway bridge himself. T-Claps to you, Goose, for your perseverance and your faith that F3 would stick to its credo of “rain or shine”. And that we did! It was really go to see you, Goose!

    And what about Jose and Speedy and Bushwacker, who showed up at 0600, ready for the pre thing on the Lakefront? Thanks for sticking around, guys, until 0730, and for your dedication to our Organization.

    And then, despite the horrific weather over night, 15 PAX showed up the beatdown! T-claps to all of you guys who showed up for the convergence. Without a PAX, we are all sad clowns. And thanks to F3 for giving me more than I have given to it! I am definitely a better man now than I was before. That is, more dedicated, more confident, more responsible, more faithful, more resolute, more grounded, and more and more and more!

    And here’s a prayer for F3 Nation, who has had a change of leadership and has very ambitious goals to keep growing, thriving, and adapting. Those will be no easy tasks, but my prayer is that they (we) will succeed. It’s because of PAX like YOU GUYS that I have confidence that WE can do just that.

    And by the way, there was a workout. It was much of the same. You know the drill, merkins, cinder blocks, Mary, COT, special intentions and Goose to pray us out

  • Afternoon Delight! – from Almonaster

    The Levee!

    PAX:

    – Coast Rat
    – FCOJ
    – SOGO
    – Almonaster

    Warmup:

    Mosey to the field with the soccer goal.
    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Balance on 1 foot for 9 seconds.
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Mosey to the levee.

    11’s

    Start with 10 Burpees at the bottom. Run up the levee for the first SSH. Until 11’s are accomplished.

    Mosey to Moana’s Island.

    Squats – 20 OYO
    LBC’s – 40 OYO
    Take a lap. Wait and plank for the 6
    X’s 3

    Mary.

    Flutter kicks – 20, 2 is 1 OYO
    Box Cutters – 20 OYO
    Russian Twists (Douilles) – 10, 2 is 1
    Merkins – 20 OYO 

    Back to Flag
    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the opportunity to lead!

  • The Cindy Crawford – from High Rise

    On a lovely humid warm morning the brace men of F3 arrived for my first official Q in quite a while as I had been nursing a mild injury. I was limiting my F3 attendance to avoid further injury but I also had planned on this particular beatdown as a way to test out my injury and also push the men of F3 as we are all prone to do. Disclaimer was given and off we went.

    Warm up: Mosey around part of the track while performing high knees, butt kicks, and karaoke while on our way to The Foundry.

    Tha Thang: As everyone gathered at The Foundry I explained the workout for today. 30 minutes AMRAP of a full body exercise routine: 5 pullups, 10 merkins, 15 squats, 20 LBCs (1 is 1), and 25 calf raises. Thanks to the Exicon for helping me find this routine called the Cindy Crawford.

    After 30 minutes we moseyed back down Roosevelt Mall to the flag where we cooled down with some stretching.It was a pleasure as always to lead the men of F3 and I was glad to report that no further aggravation of nagging injury occurred.

  • Back peddlin’ – from Russo

    Pax of 4 ventured to Granny’s in Goldilocks weather (not too hot, not too cold) to see how much sweat YHC could drum up.

    Early mumble revolve around basketball, podcasts, 80s rock, and how Soundgarden has been around for almost 30 years now.

    Warm-up (all IC)
    SSH (20)
    Cherry pickers (15)
    Self love (15)
    Toe touches (15)
    Torso twists (15)
    High knees (20)

    Pre-thang 1 (3 rounds, OYO)
    Freak Nastys and Step ups (2 is 1)
    15x, 10x, 5x

    Pre-thang 2

    Bear crawl slaloms through the columns at Granny’s, 5 calf raises for each step up the pilot house, bear crawl around said pilot house, 5 calf raises for each step down, back pedal slalom (it’s a thing) back to start.

    Mosey to the tunnel of love for Thang:
    4 merkins, mosey down the tunnel, 3 merkins, back pedal up the tunnel, 4 merkins. Rinse and repeat four times.

    Mosey back to start for a quick round of Mary: a few more freak nastys, durkins, crunchy frogs IC (requisite since Cowbell posted), 6 inch drill IC (requisite with YHC), hands to heels IC, leg raises IC.

    COT, name o rama, and prayer to close.

    Reminder about both the Northshore convergence this Saturday and F3/FIA get together later in the month (4/29 @ 6:30 PM)

    Thank you to the Pax for pushing me, there were some superstars out there. Until we do it all again, SYITG!