F3 New Orleans

Author: Tanner

  • Classic Muscleship

    12 pax gathered on a perfect Saturday morning after Thanksgiving to burn off all the excess indulgence from earlier in the week.  YHC was volunteered to Q and happily accepted to lead the pax for a Muscleship beatdown. 

    The pax started off with a jog to Wisner and back to the field where the following warmup exercises were performed IC

    • SSH x 20
    • Peter Parkers x 20 
    • Alternating hand to foot touch  x 20,
    • Arm circles x 15 both ways 
    • Windmills x 15

    Next we got into 2 lines and did an Indian run to the Foundry. Once there we paired up at 6 different stations for a Tabata workout of 30 seconds, with a 10 second break between stations. Stations consisted of the following;

    • Pull-ups
    • jump squats
    • snake jumps
    • Dips
    • Shoulder taps
    • Diamond merkins

    Rinse and repeat for 4 total rounds. 

    Next we moseyed back to the field in front of NOMA for “The 300”

    Again all pax partnered up where there were 4 cones spread about 40 yards apart.  At each cone the pax had to perform 75 cumulative reps of the designated exercise.  

    Pax 1 does 10 burpees as a timer while pax 2 does each designated exercise at cone.   When pax 1 finishes his 10 burpees, the pax switch where partner picks up until the 75 cumulative reps are finished. Once finished both pax would bear crawl to the next cone to perform the next set of exercises.. The 4 cones consisted of:

    • Cone 1 – 75 merkins
    • Cone 2 – 75 big boy sit-ups 
    • Cone 3 – 75 Carolina dry docks 
    • Cone 4 – 75 American Hammer 

    With about 8 minutes remaining we circled up for some Mary called out by all the pax.  From memory this included, LBC’s, flutter kicks, dying cockroach, Freddy Mercury, and 1-2 more I’m missing.  

    Finished up with COT for countoff, NOR and intentions followed by Coffeteria.  

    Thanks for posting and the opportunity to lead as always.  

  • A great turnout at WPM

    First, apologies for the very late BB.   I generally try to get these done relatively soon after, but the days/weeks quickly came up and here we are……

    So, on to the important details….

    34 pax including 1 FNG arrived for a beautiful, fall morning at Wolfpack Mountain.  Warmup consisted of a short mosey and then everyone circled up for the following:

    • SSH x 20 IC
    • windmills x 20 IC
    • Hillbillies x 20 IC
    • Mountain climbers x 20 IC
    • Alternating hand/foot touches x 15 IC
    • Shoulder taps x 20 IC

    Thang 1

    • Pax formed 3 lines and Indian run to top level 

    Thang 2

    (2 rounds) Circuit of Following –

    • Staggered merkins (each arm x 20)
    • Alternating toe touch crunch x 10 IC each leg 
    • Diamond merkins x 20 IC
    • Crunchy frog x 20 IC
    • Multi level merkins (high, low, mid)
    • Levels/protractor- pax on back lifting legs at different levels 

    Thang 3

     – 4 rounds of catch me if you can

    • Pax in front runs down to next level while the pax behind does 3 burpees.  Once finished he try’s to catch first pax.  

    Finished up with the COT for Countoff, Naming of FNG (Neckbrace), and intentions.  

    This was YHC’s has first time Qing WPM and I enjoyed the opportunity to lead.   Thanks for coming out and until next time…

  • The 300….almost

    12 pax arrived for a humid morning at Rock City. Started with the standard disclaimer and an Indian run to parking opposite end of Pontiff.

    warmup

    • Arm circles x 15 each arm
    • shoulder taps x 20
    • Ricky balboa in squat position x 20
    • Hillbillies x 15
    • Self love x 15

    Moseyed over to playground for Tabata of pull-ups, dips, squats, rows on swings (3 rounds) 40 seconds.

    After completing this we made a short mosey to the football field for “The 300”. There were 4 cones spread on opposite sides of the goal line and opposite sides of the 50 yard line. This made for a 50 yard x 70 yard x 50 x 70 spread.

    Instructions were to Partner up and then Bear crawl to each cone. Once reaching the next cone, each pair had a combination exercise to finish. The first partner would start exercise while other partner did 10 burpees. When pax 1 completes the burpees, pax 2 switches to his burpees and pax 1 does the other exercise until 75 are finished.

    • Cone 1 – 75 wide grip merkins, partner does 10 burpees and then switch
    • Cone 2 – 75 big boy sit-ups, partner does 10 burpees and then switch
    • Cone 3 – 75 Carolina dry docks , partner does 10 burpees and then switch
    • Cone 4 – 75 LBC, partner does 10 burpees and then switch

    Unfortunately we only finished the first three cones so were not able to complete all 300 reps. Will definitely keep this one for future use with some slight modifications to make the timing work.

    Finished off with the COT and intentions.

  • Saturday morning plyo

    On the eve of what turned out to be a surprisingly strong tropical depression, YHC was looking at the weather forecast for Saturday morning and decided to change things up and keep the pax under the peristyle in an attempt to stay relatively dry.

    Waking up YHC was surprised to find the rain was not as bad as expected, but still drizzly and windy, with storm debris all throughout the streets.  The day started with a bit of adversity as YHC’s route to City park was redirected due to a large tree that had overturned during the night forcing a major detour.  This led to YHC arriving to the Peristyle at 6:35.  T-claps to Shorty for stepping up and leading the pax in some warmup to get things going.   

    We moved from the great lawn over to the peristyle to finish up the warmup of shoulder taps, arm circles, and windmills.  

    Thang 1 

    • Start with burpee/1 merkin and then broad jump.  Burpee/2 merkins/broad jump, Burpee/3 merkins/broad jump……Burpee/10 merkins/ broad jump
    • Now do another round but start at 10 merkins and work down to 1

    With everyone’s heart rate up we moved to to the main event – YHC‘s best impersonation of Tony Horton for a P90x style plyometric workout. 

    Thang 2

    30 seconds each exercise AMRAP

    • jump squats 
    • Run stance squat jumps (4 squats with a jump turn in 4th squat)
    • Jump squat turns (jump squat with turn backwards and then frontwards)
    • Smurf jacks
    • Squat reach jump (Squat and touch ground then jump)
    • Jump knee tucks
    • Bonnie Blairs
    • Twist combo
    • Leapfrog squats (in squat position, 2 jumps forward and 2 back)
    • Bobby Hurleys 
    • Low squat jump turns
    • Hot foot (Jump on one foot) -30 second each leg

    Rinse and repeat entire circuit

    Thang 3

    Chest/tricep (2 rounds)

    • Angle grinders x 20 IC
    • Diamond merkins x 15 IC
    • Shoulder taps x 20 IC
    • Backward plank (60 seconds)

    Finished with a merkin ring of fire

    COT where we welcomed FNG I-heart, gave thanks for good health and fortunes and said a prayer for those in need.  

    Thanks for the opportunity to lead and SYITG!

  • Embrace the Suck

    A great turnout at the Uptowner as we had 21 pax come out to enjoy another warm and humid October morning.  

    When I think back to what initially led me to F3, it was being able to have a great workout that always had a different twist; stepping out of our comfort zone to continually push ourselves to get better, and improve in areas that we may struggle or be uncomfortable with.   As I thought about how to lead this workout, I wanted to incorporate some atypical aspects into the traditional “no running” workout and challenge everyone to “embrace the suck”.  

    With that said the standard disclaimer was given and we moseyed from the flag to the football field in the middle of the track.  The warmup consisted of:

    • SSH x 20 IC
    • Arm circles (10 front and 10 back) IC
    • Windmills x 10 IC
    • Mountain Climbers x 15 IC
    • Hold the plank position after mountain climbers for 1 minute
    • Indian run around the track for 1 lap (4 groups of 5-6)

    The thang-

    All pax lined up in one end zone.  There were 3 cones spaced out (20, 40, 60 yards). 

    • Sprint to first cone and do 15 Burpees then sprint back to start line and do 20 merkins 
    • Sprint to second cone and do 10 Burpees then back to starting line for 15 merkins 
    • Sprint to third cone and do five Burpees and then back to start for 10 merkins 

    As pax finished they did some Mary waiting for the six and then did 20 LBC IC as a group.  

    Next was a crab walk from the end zone to midfield.  

    Once all pax arrived we lined up for an all-out,  everything -you- have sprint to the opposite end zone.  In the end zone we did a quick set of 20 flutter kicks IC.   

    From here the group moseyed to the playground and got back into groups of 4.  Groups 1 and 2 lined up at the “ring pull-up station” and did 1 round of AMRAP of pull-ups.  Groups 3 and 4 did 25 merkins on own, and when finished while waiting for the other pax to finish their pull-ups did squats.  Once done the groups flip-flopped

    Once everyone finished we moseyed over to the hill on the other side of Pontiff where we bear crawled over the hill and did 15 Carolina dry docks followed by a bear crawl back over the hill.  

    Moving on we moseyed to the shelter nearby where we completed the following:

    • 15 power ups each leg IC
    • 15 SLOW deep dips IC
    • 15 diamond merkins IC

    With about 5 minutes remaining we headed back for the flag for some more Mary called out by different pax.  

    Ended the workout with the COT, announcements and intentions.  Special intentions for family members battling cancer and age-related struggles and illnesses.  

    I hope everyone enjoyed this beatdown as much as I did leading it.   Thanks for allowing me the opportunity to lead as always!

  • A walk in the park

    10 pax including an FNG arrived for a post iron pax beatdown that had hints of IP worked in, but for this hardened group, would be nothing short of a walk in the park.  This was YHC’s first opportunity to not only Q at Popeyes, but also do a standard non- IP workout.  

    Warmup 

    Mosey to steepest hill after some of the experienced Popeye group pointed us in the right direction. 

    Arm circles – 10 x front and backwards 

    Mountain climbers x 12

    Shoulder taps x 10

    Foot to alternating hand touch in plank x 10 each foot/hand

    Grass grabbers x 10

    Windmills x 10

    The thang – 

    • 11’s on hill – top/burpees, bottom/diamond merkins

    Run to exercise playground for 2 rounds of the following:

    • 4 stations 
    • Pull-ups, close grip merkins in first round and wide grip merkins in 2nd round, deep squats, calf raises
    • 45 seconds each w/ 10 second break in between sets

    Run through the center of the park and stopped at the gazebo 

    • 20 dips led by Boo-Boo
    • 15 V-ups led by Tua

    Moseyed back to flag and arrived at 6:15 on the dot.  

    COT – count-off, name-o-Rama where FNG/Dodger was born, announcements and intentions.  Special intentions offered for Bellhop, and thanks for the positive results of Tua’s wife’s ultrasound.  

    Thanks for posting and the opportunity to lead. SYITG!

  • Sprints and Merkins

    On another glorious hot and muggy August morning, 11 pax arrived for what may possibly have been the last Danger Zone workout, and Smooth’s bon voyage before heading to the life of Tapas and Sangria. 

    After a quick disclaimer, we moseyed to the track for a warmup that consisted of:

    • SSH x 20
    • Squat jacks x 20
    • Windmills x 20
    • Grass grabbers x 15
    • High kicks 
    • Butt kicks
    • High knees

    The thang – 

    Pax were to make 4 laps (1 mile) around the track as fast as possible.   After each lap, pax were required to do 50 merkins each, totaling 200 merkins.  When finished the group did LBC’s and other core exercises waiting for the six.  

    Next on the agenda was a sprint beep test, which was initially planned to be done on the track, but a large group of runners were also on the track, so we shifted to the grass in the middle of the field.  

    YHC forgot to bring cones so we formed 2 points about 20 yards apart.   All pax lined up with the objective to sprint to the opposite “cone” before the sound of the beep.  Once the next beep would sound, the Pax would sprint back to the opposite side awaiting the next beep.  This continued while the time between beeps decreased.  If a pax was unable to make it back to the line before the beep, he would be eliminated and assume a plank position.  T-claps to Holy Grove and Jesus Juice for battling it out to the end with JJ taking the crown.  

    With about 5 minutes remaining, we circled up for some more core called out by the pax.  Exercises included Freddy Mercurys, LBCs, and a few others that I can’t remember.  Last but not least we finished up with a merkin ring of fire before heading back to the flag. 

    Circled up where intentions were offered for those battling cancer, Holy Grove’s father, Smooth’s impending move to Spain and giving thanks for our health and good fortunes.  

    Thank you for posting with me and the opportunity to lead. 

    SYITG!

  • No Fancy names today….

    No fancy name but hopefully a little pain; that was the mantra going into my VQ. 12 Pax braved the heat and humidity of an August morning to get better physically and mentally.  

    Throughout the week leading up to the big event, I went back and forth thinking, “Would the beatdown be tough enough?  Do we need more to fill the time?”   About 20 minutes in after YHC was sucking wind, and judging by the groans coming from the other Pax, those questions were answered.  

    Gave the disclaimer and we did a quick mosey around NOMA before circling up for some warmups in cadence.  

    • SSH x 20
    • Kettle Bell Squats x 20
    • Peter Parkers x 20
    • Shoulder taps x 20 each shoulder
    • Arm circles – 20 forward and 20 backwards 

    From here we lined up in 2 groups and did an Indian Run from NOMA down to the entrance of the park (Carrollton) and back up heading to the Foundry.  

    Once we reached the Foundry the Pax split into groups at 5 stations for a Tabata workout of 45 seconds on, with a 10 second break in between stations.  We completed AMRAP and did 3 rounds of the following:

    • Jump squats
    • Carolina dry docks
    • Single leg jump lunges
    • Pull-ups
    • Dips

    After completing the 3 rounds we moseyed back to the field in front of NOMA, where there were 4 cones spread about 20 yards apart in a square formation.  The Pax formed 4 groups with 3 at each cone.  Moving clockwise, each Pax had to bear crawl to the first cone and wait for all Pax to reach their cone.  While waiting for the 6, Pax were to assume a squat position.  

    Once everyone reached the cone, the Pax did 10 burpees.  Next cone was a crab walk with the same instructions (hold squat waiting for the six and then 10 burpees).  We repeated the same pattern for the remaining 2 cones for a quick 40 burpees after both bear crawls and crab walks. 

    After a short 20 count break, we regrouped lining up with the first tree and did an all- out sprint (40-50 yds).  We repeated this for a total of 4 sprints.  

    With a solid 6 minutes or so remaining, we circled up for some core exercises called out by different Pax.  From memory we did:

    Wife pleasers

    Hey mary? (Probably butchered the actual name)

    Side leg lifts

    Dying Cockroach

    Reverse cork screw? (See above)

    LBC

    Crunchy frogs

    1-2 other core 

    Finally we finished in the CoT for the conclusion with the NOR, announcements, intentions and prayer.  

    With the exception of YHC losing his car key, it was a great first Q, and I appreciate everyone coming out and posting.  Also,  big thanks to everyone for helping me look afterwards for the missing key, albeit without any success.  And lastly, thank you to Thumb War for the ride home.  

    Enjoyed the opportunity to lead and SYITG!