F3 New Orleans

Author: Rudy

  • Morning Stroll with Cowbell – from Akbar

    YHC arrived at 5:13 to a gloomy 38 degrees and no PAX. My sidekick Grover was out with a shoulder injury that would last until his round of golf in the afternoon. Mosey around, plant the flag, wait, wait. Wait – is that LED headlights? Did Waterpik recover more quickly than expected? And surprise! it’s Cowbell, who would have arrived early had he not gone to Grandmas House first. And then there were 2.

    We went the normal street to street down to the lakefront, hit the wall, and moseyed back with a great Monday morning marsh conversation.

    Warm up x10-15 SSH, TORSO TWIST, SELF LOVE, IMPERIAL WALKERS

    Grab coupons for 20 block curls

    6 blocks to the lakefront stopping for 20 Merkins and 20 Squats every other block.

    Wall at lakefront, 3 sets of Freak Nasty and Bulgarian Split Squats IC x20

    6 blocks back to the Marsh at 20 Merkins and 20 squats

    30 Block Curls to finish just in time for 2 minutes of Mary

    LBC and Crunch Frogs IC x20

    1,2 Count and Name and YHC prayed us out

    Simple, but effective workout, always great for a Monday morning Marsh run and catch up from the weekend.

    Til’ Next Gloom,

    Akbar

  • Burpee Challenge, One and Done!? – from Tinkles

    A solid pax showed up for the first Skinny of 2021. I for one am fat and out of shape and was glad to have the motivation to get the week started well. A quick show of hands demonstrated that Bieber was the only pax present who is participating in this month’s ISI. I figured we could join him for a day. The rest of the pax enthusiastically agreed.

    • Warm Up:
    o Forward arm circles X 20
    o Revers arm circles X 20
    o Grass Grabbers X 20
    o SSH X 20

    • Socially distance run for a bit. Regroup and hit 5 burpees at each of the next 5 running man markers.

    • Pull over for a Merkin ring of fire:
    o Standard X 10
    o Left arm staggered X 10
    o Right arm staggered X 10

    • Socially distance run for a bit. Regroup and hit 5 burpees at each of the next 5 running man markers.

    • Slow mosey to corner of Walnut and St. Charles
    o BLIMPs down St. Charles
    o Turn around and BLIMPS backs

    • Socially distance run for a bit. Regroup and hit 5 burpees at each of the next 5 running man markers.

    • Socially distance run for a bit. Regroup and hit 5 burpees at each of the next 3 running man markers. Made it back in time for almost timely departure.

    Count off to 16, namorama, and intentions for a great 2021. Thanks for the chance to lead. I don’t think we started a group movement but Bieber keep representing us!

  • It’s a Joy to Q The View – from Gabrielle

    On a crisp Monday morning, YHC got into his vehicle for the journey to the Far West. YHC’s passport appropriately stamped and Google maps initiated the feeling was good for a strong beatdown. At meeting spot, 3 PAX awaited. Uh Oh, YHC forgot his phone at home and he couldn’t phone home because he didn’t have a phone…What to do as a playlist had been made and tabata had been downloaded…Never fear, Frac is here to save the day! Quickly tethered my Wonderboom to Frac’s phone, disclaimer and Pax grab your block and farmer’s carry over the levee to other side for:

    Warm Up
    • Toy Soldiers X10
    • Windmills X 10
    • Bat Wing

    Nickels and Dimes
    5 Burpees 10 Superman’s EMOM for 5 Rounds SSH while you wait for next round

    10 Minute AMRAP
    20 Squats with or without Block
    10 Kettle bell Swings
    20 Rows with Block
    10 Shoulder Press Jacks with Block
    20 Block Merkins
    10 Mountain Climbers on Block (each leg)

    1st Set – 6 Minute AMRAP
    10 Shoulder Presses
    10 Lunges (2 is 1) with Block
    10 Wife-Pleasers with Block

    2nd Set – 6 Minute AMRAP
    10 Bicep Curls
    10 Straight Leg Deadlifts (RDLs)
    10 Tricep Extensions

    Seal the Deal
    10 Burpees EMOM for 5 Rounds SSH while you wait for next round

    Count-Off, Name-O-Rama, Announcements, Intentions and Prayer.

    Coffeetaria with Frac, Hokie and YHC at Panera. Always enjoy the convo.

    Congrats to Thumb War for new baby and making it out to beatdown. Thanks again Fracsac for letting me take over your phone. Great playlist of classic rock hits (except for that Simply Red song) and the tabata app worked perfectly!

  • Christmas Wonderland on the Best Bank – from Belloq

    Started at 4:59 which was 1 minute too late for Catfish who started at 4:58 thinking we were late.

    Warm-up:
    Ssh x 20

    The Thang:
    Mosey to German-American Cultural Center
    Arm Circles x 11 (Forward and Reverse)
    Overhead x 20
    Seal claps x 20
    Morocan night club x 20
    Mosey to Gretna High School Memorial
    Ring of fire alt between Merkins and Bonnie Blairs X 3 rounds with holding plank and Al Gore as a rest
    Mosey back to German-American Cultural Center
    8 counts X 20
    Mosey to steps
    Calf Raises X 20
    Deep Sea Divers x 10, x 10, x 10, x 9, x 6, x 4, x 2

    Mary:

    COT:
    Count off
    Name-o-rama
    Intentions
    Prayer
    Thanks for allowing me to lead at this beautiful venue. Will return in 2021 for certain.

  • Man Makers count as burpees, right? – from Belloq

    Excited to Q my first workout of the new year, but was trying to figure out how to meet the 100 burpee quota during a coupon workout. Of course the answer is: the man maker.

    Started the disclaimer at 5:29 and had a few stragglers for a total of 13 PAX and two without coupons. Apparently, the uptown crew gets swole by having their helpers do the work for them.

    Warm-up:
    SSH X 31
    Grass Grabbers X 11
    Abe Voigodas X 11
    Peter Parkers X 10

    The Thang: (Simple and Pleasurable)
    Man Makers IC X 15
    Moseyed a double loop (Approximately .3 mile)
    Man Makers IC X 20
    Moseyed a double loop
    Man Makers IC X 15
    YHC mentioned to PAX that we were halfway at 50. There was some debate on the calculations by the Q, and we finally came to a consensus that 15+20+15=50.
    Moseyed a double loop
    Man Makers IC X 10
    Moseyed a single loop
    Man Makers IC X 15
    Moseyed a double loop
    Man Makers IC X 15
    Moseyed a single loop
    Man Makers IC X 10
    We held the 9th Man Maker above our heads for 15 seconds then completed our 100th and final man maker.
    Then without putting our blocks down went to curls IC X 20 and then rows IC X 20.

    Mary: 5 minutes of core
    30 seconds of halos clockwise
    30 seconds of halos counter-clockwise
    60 seconds of reverse twist (aka corkscrew)
    60 seconds of dynamic plank
    60 seconds of chainsaws (tin-snips with motion side to side)
    60 second of slow, controlled big boy sit ups

    COT:
    Count off
    Name-o-rama
    Announcements
    Intentions
    Prayer

    Thank for allowing me to lead.

  • Stocking Stuffer – from Reluctant Yankee

    Got to the Mtn and it was chilly- colder than I thought. Hat and gloves cold.

    Cop1 at the bottom: SSH, IMp walkers, Peter Parkers and dying roaches *21 for 2021

    10 burpees then run to the 2nd floor

    Busted out the deck of death – a stocking stuffer from the kids

    Did low slow Squats ic *21 Wide Merks *9 Bonnie Blair’s *6
    Lunge walked length of garage

    10 burpees ran up a flight
    Monkey humpers *21 reg squats *21 reg lunge *5

    Ran up a flight 10 burpees (30)

    Ic Low slow squats *9 Freddie Mercs *21 Smurf jacks messing with Gabrielle and the cadence

    Ran up a flight 10 burpees (40)
    Oyo 4 donkey kicks aka heels to heaven
    Ic 7 monkey humpers
    Backward lunge to next level
    10 burpees (50)
    Got 100 arm circles – I don’t believe in arm circles so we switched to bear crawl 100 m 5 Merks every light post
    People’s chair
    Ran down a ramp
    3 chuck norris
    10 incline merks
    Ran down a ramp
    21 Vladimir douille s
    Time was a factor ran to the flag – nice flag by vagabond!

  • 10 Years Better – from Fracsac

    6 Pax made a choice on the first day of 2021, a choice to take the DRP on the journey to get right. YHC gave a disclaimer, then moseyed half the track and back on the field for:

    Warmup
    Imperial Walkers IC x 10
    Abe Vigodas IC x 10
    Grass Grabber IC x 10
    Arm Circles IC x 20 (10 fwd and 10 back)

    Merkins x 10
    Wide arm x 10
    Diamond x 10

    Mosey to rock pile

    Hello Dolly IC x 10
    Flutter kick IC x 10
    LBC IC x 10

    Mosey to field

    SSH IC x 10
    Peter Parker IC x 10
    Mountain climbers IC x 10

    Mosey to bleacher area

    EMOM burpees – 10 minutes x 10 every minute on the minute.

    Mosey to hill

    Jacob’s ladder up to 5 Burpees on top of hill. Monkey Humpers x 5 each time at base of hill.

    Mosey back to rock pile (8 count body builders waiting on 6)

    People’s Chair on fence. Each Pax calls out a name that should be present. Each Pax went twice, equivalent of about 90 seconds.

    Mosey back to flag
    8 count body builders IC x 10 to close it out.

    COT – prayer of gratitude for F3 that started 10 years ago, and that we will be guided to find those that need it.

    It was a great way to kick of The New Year of 2020 won……Uh um….2021…..

    NMM

    • Two flags and the Freedom Hammer were present. One Flag was carried the whole route and planted prior to each evolution.

    • We did a good bit of the original workout from the BB shared by OBT. Some things were intentionally left out, and some were intentionally added. MABA!

    • The following was read at the Jacob’s Ladder – “Blood, Sweat, Toil & Beer (to bastardize a great phrase) will breed a deep regard called Brotherhood. If you give yourselves to this endeavor, you will find it, and it will find you. I hope you reach a point today or next Saturday – where you want to quit. So, in the union of men, “you against you” becomes a public and/or common struggle. It’s here you will see there is much more in you that you’ve withheld – or in your weakness you’ve rationalized away.
    It’s time, but if you don’t care, we won’t care either. What’s it gonna be, son??”

    • That’s 115 Burpees + 10 x 8 count body builders done!

    • It was challenging to find a place for coffeteria at 0630 on New Years Day!

    • EH someone that needs F3 as much as you did!

    Thanks for posting with me and for allowing me to be part of something incredible!

    SYITG

  • 2020 deja vu – from T-Square

    Only two pax braved the year-end beat down at The OG: Short Bus & TSquare (Q).
    After compulsory statements, the two pax moseyed for a lap, stretched with some cherry pickers, static leg stretches, Anne’s, and Failure to Launch.

    Then it was time to roll the dice (die to be exact). Wielding a device of chance and misery, the pax took turns rolling the “2020 deja vu cube” for the next exercise in quick succession. The potential choices included 20 plank jacks, 20 LBCs, 20 SSH, 20 jack webs, 20 bob hurley’s, or 10 up/downs (high-knees til Q calls “down”, hit floor and bounce back up to high-knees..).
    Roll the same exercise twice in succession and the count jumps another 20 for a new total of 40 reps… and wouldn’t you know, we hit deja vu for the up/downs! After every two rolls we ran a lap. We rinsed and repeated through 10 rolls of the die.

    We cooled down with core: a few rounds of Lazy Boys for 15 count center recline immediately followed by 15 count right-leaning recline and a 15 count left-leaning recline. Then on to box cutters followed by a brief ring of fire (2pax brief…) and a final cool down lap.

    Closed out the morning with our final CoT for The OG for 2020… praying for 2021 to bring new opportunities & strength to heal and help those in need.

  • Burpin’ and Murphin’ 2020 Away (Okwata 2020-12-31) – from Catfish

    Slightly warmer weather out at Okwata with 7 PAX: Jingle Vader, High Rise, Carpool, Gabrielle, Saban, Bongo, Catfish (Q).
    Started with a mosey over to the fountain, did a couple of laps with some skips, high knees, butt kicks, karaoke, etc. Moved to the grass for Abe Vigoda, Grass Grabbers, SSH and Imperial Walkers. Moved to faces for Peter Parkers, Mountain Climbers, and Shoulder Taps.
    Moseyed over to the House of Pain. Lined up at bottom of the levee for three-ish minutes of the following: 5 8-counts at the bottom, run up backwards, 5 burpees at the top, run down forwards, rinse and repeat. Once done, PAX did a quarter Murph (25 pullups, 50 pushups, 75 squats OYO, divided as each PAX pleaseth). Once done, lined back up on bottom of levee for a repeat of the 5-and-5.

    Bear crawled to the sidewalk, then crossed the street. Moved over to the palm tree planters for Bulgarian Split Squats, Derkins, Dips, Box Jumps, and Irkins. Circled up nearby for SSH, then Smurf Jacks. Ended with nickels and dimes – 1 minute timer w/ 5 burpees, 10 HR Merkins, SSH till the next minute.
    Back to flag for CoT. Coffeeteria at PJ’s on Canal.