F3 New Orleans

Author: Rudy

  • We all do this, don’t we? – from Waterpik

    Today’s beatdown was plagiarized from Hogsbreaths beatdown at the marsh a couple of weeks ago. We all copy workouts, don’t we? Here we go: PAX grabs a cinder block, lines up in a single file line on Lamarque st and starts heading towards the lakefront. Instructions were to walk to the lakefront with the coupon. Last man in line jogs to front of line with coupon. Rinse and repeat. At the lakefront sets of Tabata were on the menu. , 30 secs with 10 secs rest. Exercises were merkins, 100s, big boy sit-ups, Supermans, freak nasties, rows w/ coupon, presses w/ coupon, kettle bell swings, leg raises. Rinse and repeat. With 15 minutes to spare, grab coupon and head back to the marsh.
    5 minutes left: hit the 6 for some Mary: cowbells crunchy frogs ((where was cowbell?), flutter kicks, chill cut plank.

    Have a good week guys! Y’all bring out the best in me! I hope F3 brings out the best in all of you too

  • 7 Pax and a Whole Lot of Thangs – from Fracsac

    7 Pax made a choice to take the DRP on their journey to get right and posted at The Renaissance at 0630 to see what unique beat down YHC had in store. With a shovel flag planted, disclaimer was given, then:

    Warmup facing the Bacon:

    Abe Vigodas IC x 10
    Grass Grabber IC x 10
    SSH IC x 20
    Imperial Walkers IC x 15
    Hillbilly IC x 15
    Fwd AC IC x 10
    Rev AC IC x 10
    Michael Phelps IC x 10

    The Thang 1:
    Mosey to the grass area by the tree line.
    Variation of The Suck

    3 SSH, 3 Bobby Hurley’s, 3 Burpees for 3 minutes. Count out loud as each Pax completed a round.

    The Thang 2:
    Line up at the first tree. Burpee broad jump 5 times to second tree (mosey once 5 burpees complete) then bear crawl to third tree. Rinse and repeat x 4.

    The Thang 3:
    Route 66
    Starting at light post #1 do 1 Burpee. 2 Burpees at #2 light post, etc until reaching 11.

    The Thang 4:
    Mosey back to grass field.
    EMOM x 4 minutes x 10 burpees.

    The Thang 5:
    Mosey back to start of tree line and circle up.
    Catalina Wine Mixers IC x 10

    The Thang 5:
    Mosey to back of NOMA for Sunday Mornings x 5 or more.

    COT

    NMM

    • We completed approximately 150 burpees, some had more, some had less. Each Pax had more than 100.
    • The speaker has a psychological effect, it really works.
    •. YHC threw a couple stretches in, but didn’t feel like documenting.
    • Way to finish January strong!

    SYITG

  • Wata Windy Morning (Okwata 2021-01-28) – from Catfish

    A windy, chilly day at Okwata with 9 PAX: Triple Shift, Snooze, Saban, Kuch, YaMamaNem, Pop Tart, Griswald, Low Notes (FNG), Catfish. Started by moseying over to the dampened lake area for a warmup with Abe Vigoda, Grass Grabbers, and SSH. Continued with Imperial Squat Walkers, then moseyed over to the grass across the street to get away from the noisy wind. For the record, didn’t do much.
    On to faces for Peter Parkers and plank jacks. Back up to feet for five minutes of EMOM burpees.
    Moseyed over to the House of Pain for stations: Pull Ups, Merkins, Jump Squats, and Dips. 10 pullups was the timer, did 2 rounds. Moved to other side of the levee for a timed exercise with 20 Abe Lincolns at the bottom, Bernie Sanders up, 20 leg lifts, mosey back down. Rinsed and repeated for about 5 minutes.
    Back to the top of the levee for an Indian run down to canal, then looped back to the parking lot for another five minutes of 10 EMOM burpees. Back to flag for COT and naming of FNG. He’s a bass player, so Low Notes was the decision.

  • Blayne is a Bitch – from Saban

    I had looked on the Q sheet a few weeks back to sign up for the anniversary of my dad’s passing. Unfortunately there was another anniversary, High Rise had signed up to Q his two year anniversary. Guess it wasn’t meant to be…or was it. Early in the week, High Rise posted that he wasn’t able to take the Q so I jumped on it. Guess it was meant to be!

    I arrived slightly before 5:30 and was surprised to see 9 PAX getting ready to go and one PAX already on burpee #73! Nice work Catfish. A quick disclaimer and we were off. Stayed under the pavilion to get warmed up with:

    SSH X 20
    Imperial Walkers x 15
    Monkey Humpers x 15
    Peter Parker x 15
    Parker Peter x 15
    Mountain Climbers x 15
    10 burpees OYO

    Moseyed over to the mountain

    Let the PAX know that this was the anniversary of my dad’s passing. My dad was a fighter. He had cancer for over 15 years of his life. And each time a new bit of cancer popped up and things got tough he pushed through and overcame. He had it in his kidney, lost that kidney and recovered. He had it in his spine, lost feeling in his legs and was assigned to a wheelchair for the rest of his days but he continued to push. He had it in his knee so they cut off his leg but he pushed on. Even after the doctors issued him his last days. He pushed on for several more months! So what I have planned is going to be tough and will take most of us the whole time to finish but push through and fight until the end!

    This workout was inspired by Tinkles. It was my last workout before I found out that I had Covid. I had gone to Pontiff to support my uptown brother and this is what we did on a football field and it was really tough. I thought doing the workout up the mountain would add another element.

    I guess we can call these Mountain BLIMPS. Also, for some added fun I got to the mountain early to add the names of our late Wisner Mountain grafitti artists – Puke Dick, Dog Dix, Lucid, and of course Blayne is a Bitch. This created some great mumblechatter: How did Puke Dick get his name? Is Dog Dix French and pronounced Dog Dee? Was Blayne a girl or a boy? I guess we will never know…

    The Thang

    Run up 25 yards – 5 burpees – run back down

    Run up 50 yards – 10 burpees – run back down

    Run up 75 yards – 15 burpees – run back down

    Run up 100 yards – 20 burpees – run back down

    Rinse and repeat for Lunges, Imperial Walkers, Merkins, Plank Jacks, and Squats.

    About half of us finished. From there we moseyed back to the pavilion.

    COT, Count-off, Name-orama, announcements, and prayers. Prayed for everyone dealing with Covid and for everyone to be present to the loved ones that we still have in our lives. Thankful that my dads legacy can live on through F3!

  • Shhhh HIIT! – from Akbar

    YHC has been thinking about a HIIT workout for a while but wanted to keep it a secret of sorts. Kinda like when you tell pax to bring gloves, and they don’t show at all. So I kept it quiet, within the family circle. Like the Grinch, tip toeing around with an evil wide grin before stealing presents. Shhh! We are going to do some HIIT today.

    The gloom was a humid 61 degrees, which felt like 85 after so much cool weather the last few weeks. YHC and Grover arrived 10 minutes ahead of go time, and quickly saw the blinding LED lights of Waterpik pull up behind. 3 flags planted, 5 on the basketball court picking up trash from the day before, and we were ready to go.

    Warm Up: x10 IC – SSH, Grass Grabbers, Imperial Walkers, Hillbillies, Self-Love, Torso Twist

    Quick warm up run to the stop sign and back, pick up a block and head to center court. About this time, Cowbell showed up to make 6. T Claps to Pixie Stix for grabbing a man-sized block at age 15, it was duly noted that Grover was using a half block until last month.

    Thang: HIIT

    It was one of those days when some things look good on paper, but you quickly need to modify. We went through multiple sets of Tabata with varying work and rest times focusing on form, power, lean, and some plyo work

    Set 1: Power 3 sets of each exercise; 15s all out work and 40s rest

    Mountain Climbers, Squat Thrusters, KettleBell Swings

    There was some low mumble chatter about going all out for 15s and a 40s rest. It did seem like 40 was long so a modification/intensification was needed and we bumped it down to 30s rest

    Set 2: Lean Explosion 3 sets of each exercise; 20s work, 10s rest

    Sister Mary Katherine’s, High Knees, Jump Squats

    Set 3: Plyo Set 3 sets of each exercise; 30s work, 15s rest

    Plank Tuck to Tuck Jump (2 groiners and a jump squat); Plyo jack merkin, Balance Bicycles (Goblet Squat Freddy Mercury); then Block Press Freddy Mercury’s

    Set 4: Chest, Tri, Back, Shoulders 30s of work, 15s rest

    Tricep Chest Press, Tricep Chest Press with knee raise; Tricep Chest Press with knee raise and leg raise

    Block Row, Block Row with Inchworm merkin

    Elf on the Shelf; Alpos, Block Curls

    Put up blocks, time for 5MOM

    Mary x 10 IC: Heels to Heaven, Hands to Heals, Leg Raises, LBC, American Hammers, Crunchy Frogs

    Count/Name

    Announcements: Krazy Ivan, Run Cajun Run, F2 a week from Thursday with FIA – Tap Room in Covington

    Grover prayed us out.

    Thanks for hanging in there this morning and giving it your all,

    Till next gloom – – Akbar

  • Where’s the Workout? (Whoopie 2021-01-20 – from Catfish

    A late, but still effective, beatdown where Catfish comes to Kenner. 3 PAX in attendance – Fracsac, Mambi, Catfish (Q).

    Started on north side of levee with Abe Vigodas, Grass Grabbers, and SSH. Did some Imperial Squat Walkers, then moved to faces for Peter Parkers, Plank Walks, and Parker Peters. Back to feet for 5 minutes of EMOM burpees (10 per minute).

    Moved to other side of levee for a 5-minute (ish) timed exercise. PAX did 5 8-counts @ bottom of levee, then ran backwards up levee for 5 Dr. Ws at the top. Got through about 5 rounds of this, then went back down to north side.

    Got on our sixes for a round of Bruce Lee (Hammers, Leg Lifts, LBCs, Crunchy Frog, Penguins, and 100s). Did another 5-minute round of 10 EMOM burpees, then finished out with the Motivator.

  • Tsunami Mile Trial #3 – from Bieber

    Today marked our third mile trial at the Uptown Tsunami AO since we decided to copycat (sort of) the Wally Sprint. Perhaps in a time when COVID isn’t as rampant we can do a joint time trial with our cross-town brothers. On this Tuesday, however, the uptown usual suspects gathered at the starting line for 45 minutes that would see their heart rates peak early, and from there it was a task just to hang on.

    The Thang: .5 mile warm up followed by some light stretching, high knees, butt kicks, shuffles, and a sprint.

    1 mile at your best. Times ranged between 5:50 and 7:30 for the 7 runners.

    Next, we used the “Running Man” markers on the track at the park to fuel the rest of the workout, progressively speed up for 5 running men, jog for 5. That got us another lap around, followed by a .5 mile cool down.

    4.something miles total (depending on your watch)

    Excellent effort by all. Thanks for the opportunity to lead.

  • Some Things to Consider – from Tinkles

    I do not think I have ever actually taken the time to honor MLK day. Maybe in elementary school before it was holiday. Though back then it could have been mentioned in the context of replacing Robert E. Lee day. Embarrassing to admit, but of course change only comes when you are willing to take an honest look at things. I have never been against the holiday, though I certainly looked at it as a day off or an opportunity for a long weekend. But this is what we all love about F3. Of course, the challenges are physical en face, but those of us that stick with F3 realize that its being challenged in ways much beyond the physical are what keeps us coming back. I couldn’t be prouder of my 45+ minutes spent today with my brothers.

    I enjoy history and geography and was vaguely familiar with the story behind the Black Pearl neighborhood. I did not know that before it was the Black Pearl it was N-town. Before it was N-town it was N-town sans abbreviation. It was home to many of the domestic employees and laborers that powered to Uptown economy. It is now 67% white. Despite this changing demographic, it is still home to highest density of churches (not verified) that you will find in a neighborhood. One of those churches is Mount Moriah Baptist Church. Mahalia Jackson, the famous New Orleans gospel singer, got her start at this very church. The most pleasant surprise of my reading was that Mahalia Jackson sang the opening hymn before Dr. Martin Luther King’s ‘dream’ speech at the National Mall! I amazed at the blessings to be found should you be willing to look for them. Thanks to those who joined me this morning.

    The Thang:
    • Warm-up: SSH X 28 (mind fart, no meaning), Grass grabber X 20, IW X 20, Hillbilly X 20
    • Black Pearl neighborhood run and tour:

    o Broadway Mission Baptist Church: standard plank for 2 minutes
    o Mount Moriah Baptist Church: elbow plank for 2 minutes
    o Greater Pleasant Green Baptist Church: panther plank for 2 minutes
    o Plymouth Rock Baptist Church: side plank/arm raise 1 minute each side
    o Zion Travelers Baptist Church: contralateral arm and leg up and hold, 1 minute each side
    o Williams United Methodist Church: elbow plan/arm raise 1 minute each side
    o St. Charles Avenue Baptist Church: merkin ring of fire x 3

    • Drew Brees memorial, 9 burpees in front of Drew Brees’s house (it is F3 afterall)

    Back to the flag and few minutes late and with Landing Strip walking slow to avoid a mid workout poop (moop). Great talk lead by Sandbar about how MLK often spoke of the importance of communities coming together in times of crisis. Words that definitely apply today. Thanks for the opportunity to lead!

  • Dreams Do Come True – A Tribute to MLK – from Akbar

    YHC arrived at the Marsh to a cool 32 degrees this morning. While Grover and I sat in the car for a pre-thang warm up, we were not the first to arrive. Out of the corner of my eye I could see a lone figure doing Burpees. At first I thought it was @Cowbell, since he left the only reply to my Pre-Blast about F2 after the beatdown. But no, it was none other than Russo. His Burpees were polished, in cadence, reminiscent of Mr. Miyagi’s flowing Crane kick. Alas, Cowbell did not show.

    Today we would celebrate Martin Luther King. A man with humble beginnings who had a dream that did come true.

    Warm Up: Grass Grabbers, Plank Jack, Self-Love, Big Arm Circles (front and back), Torso Twist IC x10-20

    Thang

    Modified Hero WOD for MLK based on events in his life.
    *The first 3 events, second exercise were 1 is 1; the rest of the second exercises were 2 is 1

    1929: Born in Atlanta

    19 Merkins 29 High Knees

    1944: King entered Moorehouse college at the age of 15. He would go on to receive a Bachelors in Divinity from Crozer Seminary and a Doctorate degree from Boston University’s School of Theology

    19 Freak Nasty’s 44 Randy’s (arms, up in field goal position, lower down and back up)

    1946: Atlanta Constitution publishes a letter to the editor from King stating black people should have same rights and opportunities as all American people

    19 Block Curls 46 Butt Kicks

    1955: The Montgomery Bus Boycott with Rosa Parks, King is thrown in jail for protesting

    19 Block Rows 55 Moroccan Night Clubs

    1956: US Supreme Court affirms Browder V Gayle – declaring Montgomery and Alabama bus segregation laws unconstitutional. King is one of the first to ride a bus with whites.

    19 Goblet Squats 56 Mountain Climbers

    1960: King met with Lyndon Johnson, Dwight Eisenhower and John F Kennedy to discuss racial inequality

    19 Shoulder Thrusts 60 Butt Kicks

    1963: The march on Washington DC, Kings I Have a Dream speech

    19 Merkins 63 Step Ups

    1964: King receives the Nobel Peace Prize and the Civil Rights Act of 1964 is passed

    19 Freak Nasty’s 64 Freddy Mercury’s’

    1965: The 54 mile march from Selma, Alabama to Montgomery ending at the Edmund Pettus Bridge. Riots broke out and this day would be known as Bloody Sunday.

    19 Block Curls 65 Lunges

    1968: King assassinated in Memphis, TN

    19 Block Rows 68 Arm Circles

    1986: Inaugural Martin Luther King Day

    19 Goblet Squats 86 100’s

    1/18/21: MLK today

    18 Shoulder Thrusts 21 Burpees

    Mary IC
    M: 20 Merkins
    L: 50 LBC’s
    K: 20 Knee Raises
    Heels to Heaven, Hands to Heels, Crunch Frogs for (the missing) Cowbell x10 IC

    Count, Name-O-rama

    Announcements: Krazy Ivan, Run Cajun Run (replacing Run Ranger Run)

    Although Russo, Waterpik, and The Pelican had to work, the rest of us had a great breakfast and F2 at the Waffle House.

    Always great to hang with you guys for F3 and F2. Thanks for letting me lead

    SYITG,

    Akbar