F3 New Orleans

Author: vincegremillion

  • New FAR-West AO – Kenner Boat Launch

    https://goo.gl/maps/nsJMg3wAs2v385kTA
    Virtual Tour

  • The few at the View

    3 total PAX, a beautiful moon, plenty of stars and mosquitos

    Mambi, Pappa Smurf and I, Da Q.

    Planted FLag, Warmups
    Mosey to the benches

    Circuit 10x
    TIMER – Run Backwards up the levee from the bike path, 10 Merkins
    Step ups on the bench
    Dips on the Bench

    After that – Run parallel on path, 4 count to 10 Drop and 1 pax calls exercise for 10 reps. Repeat back to the flag, for COT
    LBC, Penguins, Carolina Dry docks, Hand Release Pushups, Dying Cockroach, single leg wife pleasers,2 min plank

    COT
    Wrap for the day

  • Cool Breeze at Whoopie

    Cooler weather, but still a hot beat down

    With a fresh core of new blood and the venerable Mahatma, circled up at the concrete area of the levee for Warming the joints

    15 each of:
    Arm Circles fwd/bkwd
    Hill BIllies
    Imperial Walkers
    SSH
    Grass Grabbers

    Introducing the new guys to 21’s
    SSH, Abe Vigoda’s, Mountain Climbers

    Main Thang
    Introducing 7 of Diamonds using the levee
    Starting on top, then down,up and over then up again to beginning.
    7 Merkins
    14 Bonnie Blairs ( 1-1)
    21 Squats
    28 Flutter kicks (2-1)
    21 Squats
    14 Bonnie Blairs
    7 Merkins

    Revisit 21’s
    SSH, then facing out of the circle, ABE VIGODA’s
    With a few min remaining 5 sets of Static Wife Pleasers
    Then IN a circle in cadence , 1 Puchup, then shuffle to teh right counterclockwise to we get to the start of the circle.

    We done!
    Count, Names, Announcnedment about Lake Charles service opportunities, Prayer
    Great work guys!!



  • Easy Breezy Workout @ The View?

    My intention was a nice stretchy, mobility style workout. But we got a lot more than we bargained for.

    Warmsies

    SSH @ 15 -4 count
    Bat Wings @ 10 Each -4 count
    Abe Vigoda’s @ 10 -4 count
    Grass Grabbers @ 10 -4Count

    Mosey to top of concrete

    Thang 1
    5 rounds of 10 reps
    Dive Bomber Push ups
    Superman for 5 sec x 10
    Static Wife Pleaser 5 sec x 10

    Thang 2
    3 Rounds
    Inch Worm 8 count 5x
    Lunge around the world 8 count 5x
    Bow/Boat hold 5 sec 5x

    trot over to the wall –
    Wall walk with feet on the wall 10 x OYO, Pushups optional

    Trouble –
    Hop on top of wall for Warrior 1 Yoga Left-Right while trying NOT to fall off the wall
    Hop down, mosey to end of gravel rod by pumping station. Run up to top of levee 10 Squat, run down to bike path, 20 LBCs

    Run to top, 10 Squats, And We’re done!!

    COT etc.


  • New Blood @ da View

    Our PAX honored with 4 new HIMs, some new to f3, one is an alum (Woodstock). Thanks to our raving fans Door Dash and Papa Smurf for reaching out to this crew. They are already a PAX to themselves lead by WingNut. We hope to see more of these guys.

    Warmup – Bat wings @ 10 a piece on a 4 count, Hill Billies @ 15, Abe Vigodas @ 20 , Grass Grabbers @ 20

    Start with some fun – @revsox showed us this game last week, you setup a target unknown to the PAX, then divied into two teams and kick baseballs one at a time around till you find the target and get your team’s ball into that target. We took this over the levee and back and down the bike path. It was fun and a good team game.

    Now the beatdown – 11’s across the Bay of Pigs. Squats-Merkins, on last leg , 20 Rocky Balboas, every 2 squares.

    End with COT, prayer.

  • Rock heavy

    warm ups

    SSH X 20 IC
    imperial walkers x 20 IC
    Abe vigodas x 20 IC
    SealmJacks x 20 IC

    Mosey to the Rock pile for extra heavy stones for strength work, all work in cadence

    Part 1
    Circle up
    5 rounds
    Sumo Squat – 10x
    Deadlift 10x
    Clean and Prezs 10x

    Part 2
    Cardio work, 5x rounds
    Starting at road,
    Run to levee base
    Bernie up the hill
    10 merkins to side plank, 2 push ups, plank left/right is one.
    Reverse bear crawl down other side
    10 jump lunge-L/R is 1.
    Run to top, hold 20 second static’s wife pleaser 5x
    Run down to road, 20 LBC

    Wrap up
    Back to heck stones, on our six
    3 sets or 5 pullovers or tricep extensions, last set is a max out

    mosey back to “flag” COT, prayer, totally forgot to take a pic for Cash. I think I forgot another member, not sure.


  • Stand-in Q for the Tanner

    Stood in for a stricken Tanner at the rocks, Clear and breezy day with 17 PAX. Crimson visited from Raleigh
    Mosey to the spot

    Warmup
    19 Self love @ 4 ct
    19 Each way Arm circle @ 4 ct
    19 Abe Vigoda
    19 SSH
    Poor inflection discipline on my part caused some chortles

    Thang 1 With Rocks in the circle
    After each set of exercises, we rotate clockwise using the next rock till you get back to yours, Very few chose challenging weights so so ribbing ensued.
    SET
    5x Slow Squat
    5x Over Head Press
    5x Curls
    5x Rows or Tricep Extension

    Thang 2 – Rock Relay Ladder –
    The group is split in two and sent to opposite sides of the parking lot of an area. Group A Does 5 burpees then carrites rock to the other side while B side holds Plank.
    Then 10x Merkin, Carry while opposite guy does LBCs
    Then 15x Squats, carry, while Opposite guy dies Side Plank Right
    Then 10x Merkins,carry, while Opposite guy dies Side Plank left
    Then 5x Burpees,carry, then Wife Pleasers.

    Thang 3 – Setup PAx in pairs, back-back and transferred rock to the partner either right or left depending on my call This was metally challenging since rock holder and receiver ofter went opposite ways, Many laughs,

    Mosey to the pumps, then we wrapped up with 10 or so merkins to left/right side plank for a brief hold. Then back to the flag and namearama etc.

    Sweaty, breathless men balled up and closed out.

  • Mother of a Mothership

    Warm-up (24s) – Arm circles, Windmills, Imperial walkers, Grass Grabbers

    Thang 1 – PAX paired up, PAX A – Does Inch Worm to third tree and sprints back while PAX B does any static hold he chooses till partner returns. Pax flips roles, then starts new rounds – Lunges, NEar Crawls, Broad jumps.

    RECOVER

    After that, PAX serpentine runs in and out of the trees on the Great lawn jumping up on the memorial and then to the peristyle.

    Thang 2 – Divide the PAx again into A/B. A’s Run out and back behind peristyle jumping up and downstairs for 5 rounds while B’s do dips. Once 5 rounds done, PAX flips roles.

    If that wasn’t fun enough all PAX circle up under the roof of peristyle and perform static hold squats for 30 s and 10 more while reaching ahead. Do that 3x with 30 sec recovery.
    We then side shuffle clockwise and on my command slap the ground and reverse direction. Do that till we can’t stand it anymore. Recover.
    Q’s challenge – HandStand Holds if you can if you can’t, then anything sort of upside-down like a Pike Plank, or push your feet up the columns and hold.

    Final bonus – MINI Q session – each member is called to the center and does their favorite exercise for 30 seconds or 30 reps. We didn’t finish everyone before the bell rang.

    Mosey back to flag for announcements, intentions and BOM. Sad news about Bellhop and FNG’s situation. Encouraged each other had hearty prayer and we’re done.

  • Roulette wheel at Popeye

    Random counts because the Q just felt like it and it was funny to watch. The weather was beautiful, almost crisp.

    Imperial walkers 14 @ 4 count

    Abe Vigoda 16 @ 4 count

    Side shuffles

    Runner Stretch

    Bat wings 21x 4 count

    Push up side plank reach 5/side

    To Gazeeba circle run 4x

    Bear Crawl-Sit-ups combo ¼ round then 12 sit-ups 4 circles

    30 count down 

    Hanging leg/knee Raises. OYO, 25 total

    Push up then move in circle

    Lunge around the gazeebo Jump down/up stairs. 4x around

    Inchsworms 21x pushups at bottom

    Supine Bridge holds 40 count 5x

    Skaters 20/side

  • I don’t know what this is called, but….

    A great day for a VQ, relatively low humidity, nice breeze, and 3 partners in the un-gloom.

    Opened with some variety, shoulder tag was fun, alternating side shuffles. Abe Vigoda and the Sprinkler got us warmed up. Mosey to the Gazebo with a bonus run around the perimeter. Monkey humpers and Bat Wings to start. Trying to remember to lead a good cadence is always a challenge and not having a good bead on the official names of some exercises (hence the title). TClaps for the assistance of the PAX. Partner workouts Help a Brother up, Big Boy Situps (modified), assisted single leg squats, various Parkour type jaunts, hanging leg lifts, partner sit-ups rotating to touch elbows, Out of the pool, some other spontaneous static hold challenges. Mosey back to the flag for closing, intentions, announcements, BOM. Thank you all for supporting my VQ!