F3 New Orleans

Author: sterlingjc

  • #EMOM

    YHC’s first F3 experience was at the “Milestone Marsh”, so he was glad to “ring the second bell” and Q a workout at this venerable AO.

    CONDITIONS

    70-something°; 80-something% humidity; 6:54 AM sunrise

    DISCLAIMER

    Q was an untrained, amateur offering free advice that was probably overpriced.  Assembled PAX were offered a “double your money back” guarantee if they weren’t satisfied with the beat-down.

    THE WARM UP

    The assembled PAX warmed up with the following sequence, all exercises done IC.  YHC only lost count a few times.  Surprisingly enough the Pax didn’t call out the Q for the strange mix of counts terminating at 15, 10 and 20.

    -SSH
    -Good Mornings
    -Smurf jacks

    -Abe Vigodas
    -Imperial Walkers
    -High Knees
    -Copper head squats

    We finished warming up with a mosey around the block finishing back where we started at the intersection of Livingston and Lamarque.

    THE THANG Part 1: Half-Dab

    The Lexicon says “the dab” is an every-minute-on-the-minute burpee workout.  The dab takes you through five sets of burpees.  After five sets of burpees you run a 1/4 mile.  You then rinse and repeat the sequence 4 times.  YHC’s ADHD wouldn’t permit him to rinse and repeat for 20 minutes straight so he called a modified half-dab:2 cycles of 5 sets each for a nice round total of 100 burpees.

    T-claps to Bushwhacker and the Pelican.  Those guys can bounce right back up from a burpee like nobody’s business.  I think there may have been some springy asphalt or something bouncing those guys back up.

    THE THANG Part 2: Mini-Chelsea

    We moseyed back to the Marsh and hopped on the playground equipment.  (gym equipment?)  We powered through a modified “Chelsea.”  Chelsea is a workout “borrowed” from a popular fitness craze.  YHC picked Chelsea because it fit the EMOM theme of the beatdown.

    YHC called ten rounds of pull-ups, merkins and squats with the Pax belting them out every-minute-on-the-minute.

    MODIFIED MARY

    YHC doesn’t love Mary so he substituted some stretching/active recovery to wrap things up.

    YHC called for some modified-Chewy’s but was informed that they are better known as “lizard stretches.”  That’s an excellent exercise with a great name, but it’s a little deficient in F3 personality.  We dubbed them Geico’s and fully expect that name to stick.  #15MinutesCouldSaveYou15%OnYourBeatdowns

    This brought us to 5:45.  Assembled Pax declared victory.  The assembled Pax absolutely killed the workout hinting that next time the Q needs to scale things up for these ambitious Pax-monsters.

    CountORama, NameORama, and COT

    YHC prayed for the assembled PAX

    MOLESKIN

    Pax had a little bit of downtime and a little bit of breath during the minute long intervals.  Mumblechatter included a deep dive into the etymology of the word “Merkin.”  The Pelican taught us that it goes way beyond a four-count push-up.

    President Merkin Muffley (look it up)

    Thanks F3-bros, for the fellowship, the beatdowns and for being willing to follow my lead.

  • Reduce, reuse, recycle

    It occurred to your humble correspondent that different PAX attend our Northshore AO’s so to reduce my (feeble) mental effort I recycled my Q plan from my first Q session.  YHC can only pull that scam once though, since life’s too short to be too predictable.

    CONDITIONS

    77 Degrees and 88% humidity; RealFeel®85°

    DISCLAIMER

    Q was an untrained, amateur offering free advice that was probably overpriced.  Don’t take this man’s advice on any topic more complicated than, “what day is it today?”  Caveat emptor, etc., etc.

    THE WARM-UP

    YHC stammered his way through a set of warm-up exercises.  PAX were able to follow his garbled instructions.  All exercises done IC

    SSH

    Good mornings

    Abe Vigodas

    Imperial walkers

    High knees

     

    THE THANG

    Leg day

    YHC has been convinced by the Bro-postle that F3 bros don’t let F3 bros skip leg day.  After a very short mosey we dived in to an old fashioned Squat-o-Rama.

    1. Single leg squats on a bench aka Maraviches (Because a single leg squat is a pistol.  Work with me, people)  10X each leg IC

    2. Split squats using the bench.  10X each leg IC

    3.  Single leg burpees.  10X each leg

    4. Shaun Whites (aka Snowboard Hops) 15X

    5. Ohno’s (aka Skater Jumps) 15X

    6. Box jumps 10X

    7. Marios (aka Single Leg Knee hops) 10X each leg IC…,much tougher when done

    8. Wojo’s (Squat jumps) 10x OYO

    Steve Wojciechowski approves this message

    Tuesday Tradition

    It seems like on most Tuesday mornings the PAX end up doing some sort of running.  (hills, Fartleks [heh], etc.)  YHC kept the streak alive.

    The assembled PAX lined up for a semi-Spartan sequence: 100 yard sprints followed by 10 merkins.  Rinse and repeat 12 times.

    The internet says that Gareth Bale is the world’s fastest footballer (soccer to you gringoes) but based on this morning, I’d wager on Zoolander in a head to head.

     

    CountORama and NameORama

    2 PAX strong; a small, but mighty group

     

    COT

    Thanks F3 brethren for calling me to lead and thanks for pushing me to greater heights.

     

     

  • VQ – Jump and Run

    This morning , your humble correspondent was feeling like Sir Richard Branson because I had the privilege of leading my VQ.  Thanks to the PAX in attendance for covering up for all of my oversights and garbled instructions.  Y’all were clever enough to do all the right things that I meant to say rather than whatever nonsense came out.

    CONDITIONS

    72°; > 90% humidity; 6:43 AM sunrise

    DISCLAIMER

    YHC started the session by informing the PAX that he was definitely not a professional.

    THE WARM UP

    The assembled PAX warmed up with the following sequence, all exercises done IC.

    -SSH
    -Good Mornings
    -Abe Vigodas
    -Imperial Walkers
    -High Knees

    Mosey to the Palace of Justice to use their benches. (Thanks St. Tammany tax payers.)

    THE THANG Part 1: Jumping around

    Magnificent 7 Jump-o-rama

    YHC believes that F3 Bros don’t let F3 Bros skip leg day so we worked through a sequence of 7 jumping leg exercises.

    1. Mario’s (Single leg knee hop) 10 each leg IC.  Chewy introduced me to this exercise.  I didn’t remember the official name so to us they were Mario’s.


    2. Single leg burpees 10 each leg OYO.  Thanks Bushwhacker for introducing me to this one.
    3. Ohno’s (Skater jumps) 15 OYO

    4. Split squats 10 each leg IC (assembled PAX were kind enough not to point out that technically this wasn’t a jumping exercise)
    5. Wojciechowski’s (F3Nation.com calls these modified jump squats Bobby Hurley’s, but I’m from a slightly different era and will refer to these as Wojo’s whenever possible)

    6. Shaun Whites (snowboard hops) 15 each side OYO

    YHC had never done this exercise before and regretted calling out 15 reps by the time my burning legs reached the end of the set.


    7. Box jumps 10 OYO

    Mosey to Turbo Alley aka the intersection of E. Gibson and N. Vermont streets

    THE THANG Part 2: Running Strong

    F3.com has a sprint routine called “the Spartan,”, but YHC lives a long way from the Peloponnese and decided to make some major modifications.  We went with the semi-Spartan instead.

    PAX lined up and sprinted 100 yrds, doing 10 merkins at the finish line.  PAX in the lead were rewarded with 10 bonus air squats.  PAX walked back to the start all together for the next round.  Rinse and repeat.

    I can report that the last set seemed faster than the first and the assembled PAX did their best Usain Bolt impressions.  YHC cried uncle after 8 sets and we mosied back to the Trailhead.

     

    MARY

    Due to the Q’s time management issues we were limited to “2 minutes of Mary”

    Some combo of Freddy Mercury’s, Putins, Flutter kicks, and LBC’s.

    CountORama, NameORama, and COT

    YHC prayed for the assembled PAX

    Thanks gents, for the fellowship, the beatdowns and for being willing to follow my lead.