F3 New Orleans

Author: Steve

  • Bringing out the Bulldog

    While Turbo and Tank looked fully rested and recovered from their muddy weekend, YHC was a little uneasy to return after a nearly two week hiatus.  But four PAX showed and helped to push me into what turned out to be a pretty decent beatdown.

    Started off with Seal Jacks (20x), Imperial Squat Walkers (15x), Toe Touches (15x), and Windmills (20x), all IC.  (I should say we attempted cadence, because the ISW’s really showed just how foggy we all are at 6am.)

    Moseyed over to the back of the Justice Center for the Thang:

    Grab a bench for 10x Bulgarian Split Squats (each leg), followed by 10x Step Ups, IC.

    Set of 40’s – 30 Merkins / 10 Freak Nasties, 20 Merks / 20 Freaks, 10 Merks / 30 Freaks.  This one brought out the Bulldog in Tank!

    Indian Run up to the third floor of the parking garage for some sprints – 75 yards then 75 MC’s, back to the start.  50 yards, 50 LBCs and back.  10 yards, 10 burpees.

    Mosey downstairs and to the front of the Justice Center for a run up the center’s stairs and back, 20x Parker Peters IC, back up and down, 20x Peter Parkers IC.

    Back to the shovel flag for a new one: the Hands of Time.  Circle up heads in, feet up at 90 deg., rotate clockwise with each PAX dipping feet and counting off in turn until reaching 60.  Then feet down to 10 deg., rotate again kicking feet up and counting off until hitting 60.  Surprised at my own inability to get my legs in the 90 degrees position to even start the exercise, it’ll definitely be a routine that YHC will have to revisit.

    Then a Circle Burp, each one of us calling drop twice, and out with a quick Mary: Jane Fondas and quick pulses, each leg, 20x IC.

    Countdown, Tank prayed us out, Turbo up next Weds.  T-claps to Moby who’s become a regular at trailhead.  And as always, thanks for letting me lead.

  • Cement Shoes

    File this one under, “better late than never,” as Wednesday’s workout feels like ages ago.  But nevertheless, here we go…

    Word spread around that a pair of gloves would be needed, and indeed all 4 PAX showed up prepared for some cinderblock business.  Started off with a round of SSH, Windmills, Mountain Climbers, and Squats, all 20x IC.

    Each PAX then grabbed a coupon and moseyed to the front of the justice center: 5x up and down the stairs, picked up the cinderblock for curls, bent over rows, and squats all 20x.  Repeat the stair routine, back to cinderblocks for lion kings, curls, and something else I can’t remember.

    Everyone grabbed a bench and we did some step ups: left leg on bench and step up with right leg all the way to chest, then down to the ground.  20x IC for the first leg, nearly tore something so YHC made it 15x for the opposite leg.  Then lie on your back with feet on the bench for bridges, 20x IC.

    Circled up around the JC’s flag, held our coupons out from our chest while one PAX ran the perimeter, once each PAX had a turn, reversed the run.

    Then over to the grass for a series of lunges and reverse lunges (with a twist) while holding our cinderblocks.  Once we had made it across the field, we dropped the blocks for a set of sprints, followed by Peter Parkers 20x IC, sprints, Parker Peters 20x IC, and one final sprint.

    We had just enough time to return our coupons and get back to the flag for a set of Nolan Ryans, commemorating his birthday and teaching YHC about his boxing legacy.  Countdown, prayer, and announcements. Be sure to drop in this Wednesday for a beatdown led by Tanked Up.

  • Uva Uvam Vivendo Varia Fit

    “What’s good for F3 ain’t necessarily good for the weak-minded.”  Augustus McCrae, Lonesome Dove.

     

    It was impressive and yet predictable that 6 PAX showed up for a beatdown on the lakefront in 27° weather.  After the 15 minute warm-up run, we started off with some Seal Jacks, Windmills, and Mountain Climbers all 20x IC to get going.  Then did some running butt kicks, carioca, Frankenstein kicks as we moseyed over to Rips for the thang:

    20 Rocky Balboa’s on the parking curb, up and over the stairs, 20 lateral Rocky Balboa’s.  Rinse and repeat for about 7 mins.

    Mosey to the sea wall for a bear crawl inch warm that got us a bit closer to the playground.

    Repeat of last Saturday’s playground AMRAP adding a few things: 5 pull-ups, up the large play set and down the pole, one foot hop across splash pad, 10 Imperial Walkers, up and over smaller play set and back.  Alternated pull-ups with knees-to-chest, and IW’s with Irkens.

    After 10 minutes of that, circled up and held the Al Gore while one PAX did 20x Imperial Walkers, rotating until each PAX had completed, then another round with 20x squats.

    Mosey back to the sea wall for some step ups: 10x Freak Nasties, 10x Left Leg Step Ups, 10x FN’s, 10x Right Leg, 10x FN’s, 10x Box Jumps, all IC.

    Back to the flag for a quick Mary: 20x LBC’s, 20x Putins, and out of time.  Countdown, welcoming and naming of FNG Beast, and coffee time with more banana nut bread from our admirers.  Note that next Saturday’s warm-up run will start a whole 5 minutes earlier, so be there at 6:10 if you’re interested.

  • One for the Gipper

    Another week, another gloomy Wednesday under the Gipper’s gaze.  And while there may have been very little light, 4 PAX showed up to bring a little heat.

    Warm-Up: Seal Jacks, Windmills, Squats, Mountain Climbers, Slow Merkins, all 20x IC.

    The Thang:

    Mosey to the front of the Justice Center for a set of 11’s: 10x Freak Nasties, up the stairs for 1x alternating shoulder taps (at a four-count), and back.  All the way to 10x shoulder taps, on some sandpaper concrete that took a layer of skin off YHC’s palms and revealed what 17 years of computer work does to a man’s hands.

    Circle up at the veterans memorial, where 3 PAX held an Al Gore while one did 10x squats, 10x Air Presses, rotating around the circle until completion.  Then drop to hold a plank while one PAX did 10x merkins, again rotating through.  Finished up with the Al Gore routine one last time.

    Mosey over to the parking ramp for a few sprints: Sprint up and down the first ramp, 20x SSH IC, lunge walk up to middle level.  Sprint middle level and back, 15x Parker Peters, then a reverse jog to next level.  Sprint to top and back, 15x Peter Parkers, light jog up to the top.

    Circle up for bent leg scissor kicks, straight leg scissor kicks, Dollies, and Putins, all 20x IC.

    Down one level to the rats ledge for 10x knees-to-chest, drop down for 20x squats.  Again, 10x knees-to-chest, 30x squats.

    Mosey back to shovel flag for burp n’ merk AMRAP until time ran out.  Looks like Saturday at the lakefront will be a round robin Q, so have a few suggestions ready.

  • Winter is coming…

    Or, Winter finally came to the lakefront and, hovering just above a crisp 30º, the six PAX responded with ease.  It turned out to be a perfect morning even without a pair of gloves, and YHC’s sophomore effort at Q was slightly more successful than the first, with at least two members grumbling in the first half hour.

    YHC missed the mile and a half warm up run, so the shovel flag warms ups were a quick 20 SSHs, 20 Imperial Walkers, 20 alternating shoulder taps, and 10 slow merkins all IC.

    The Thang:

    Mosey to RIPS for 8 minutes of AMRAP in honor of Blackbird, who we all hope will be returning soon: 20x forward-facing Rocky Balboas, up and over the stairs, 20x lateral Rocky Balboas, up and over, etc. until time ran out.

    Mosey to the seawall for a set of 11’s: 10x Freak Nasties, jog to street for 1x Frog Jump forward and backward, jog back, all the way down to 1x FN and 10x Frog Jumps.

    Then over to the gazebo where 5 PAX held a downward plank while one ran the perimeter and returned to tag the next guy in.  This turned out to be so popular we reversed directions for another round.

    Back to the seawall for some Bulgarian split squats: 10x left leg, 10x right, lunge walk halfway to the street, jog to the street and back to halfway point, then lunge walk the rest of the way back to the seawall.  Rinse and repeat 3x.

    After some confusion on the starting and stopping points, PAX did a set of sprints, 10x merkins, sprint, 10x parker peters, sprint, 10x peter parkers.

    And finally, about half of Chewy’s famous butt routine: 15x Jane Fondas left leg, 10x quick left leg pumps, 15x JF’s right leg, 10x quick right leg pumps, 20x Dollies, flop over onto stomach for 15x scorpion kicks followed by 10 second hold of superman, 15x scorpion kicks followed by 20 seconds of superman, and time ran out.

    Back to the shovel flag for count-o-rama, name-o-rams, and prayer.  It should also be noted that just when we thought the lovely ladies had abandoned us for the cold, one turned up with a singing plant and some free banana nut bread to make it a perfect morning.