F3 New Orleans

Author: Willie

  • Just the Bell, Just to See How it Feels…

    Fresh off of a month of running for Run Ranger Run (congrats to everyone that crushed it), QIC decided to slow things down a bit, and focus strictly on kettlebell exercises. We circled up right next to the river for the following warm up all in cadence:

    SSHx20, Arm Circles F/Bx10, Imperial Walkersx20, Grass Grabbersx10, Abe Vagoda’sx20, Halosx10 each way. 

    We stayed in our circle and performed the following exercises all in a slow cadence:

    Single Arm x15 both sides, Single Arm Triceps x15 both arms, Double arm curlx20, Double arm Tricepx20

    After a short suitcase carry to the shelter the following was completed for the lower body portion of the workout, all exercises in cadence:

    KB swingsx20, Goblet Squatsx20, Bulgarin Split leg squatsx20 each side

    The PAX then suitcase carried to the soccer field for the following shoulder and core exercises all in cadence:

    Overhead Press x20 each arm, Rowsx20 each side, Romainian dead lift (this was interesting)x10 each side, Big Boy Sit Ups x 20, Thrustersx15 each side, Russian Twistx15 each side.

    We circled up for count off, nameorama, and prayer, then adjourned to PJs for coffee.

  • Look Dad! Is that a squirrel? No son, that is a Monkey Humper!

    When I rolled up on Mothership Saturday morning, and everyone was staring at me, I was a little concerned that I had forgotten something, and I had, it was my Q!!! Lucky for me I always have a few workouts in my back pocket! 

    After the standard disclaimer and a short mosey to the great lawn, the warm up commenced, all in cadence:

    SSHx20, Grass Grabbbersx15, Self Lovex15, Mountain Climbersx20, Peter Parkersx20

    The pax relocated to the the front of NOMA for the next block of exercises, which was a short DORA 50, 100, 150 with the exercises being merkins, plank jacks, and monkey humpers, while the partner ran to the electrical box in the neutral ground in front of NOMA and back. Right as I said Monkey Humpers, Vagabon decided to give us all a scare as he hit the deck and was out for about 30 seconds. Hawg and Fracsac were on the phone with EMS, and within 10 minutes EMS was on the scene checking Vagabon’s vitals. Word to the wise, if you have the Q either have your phone, or as part of the disclaimer,  make sure one of the Pax has one handy. Vagabon’s vitals checked out, and Hawg facilitated getting him home. Thank you Hawgcycle! 

    While waiting on EMS to examine Vagabon, the pax did the following in cadence around the fountain:

    Right/Left leg step upsx 20 with Dips in between x 20

    Incline Merksx20 followed by more Dips x10

    At the conclusion of the last set of dips the Pax gathered in front of NOMA for Monkey humpersx10 in cadence.

    Then 11’s commenced with burpees and squats followed by more Monkey Humpers x10 in cadence on the very top step of the fountain. It was weird seeing your reflection in the pond, it must have been cleaned recently.

    The Pax then mosyed to the foundry, split into three groups and did the following: Pull ups x10 (pull ups were the count), LBTs, merkins. After we rotated through all three sets, the pax found something to stand on, and we did core engaged monkey humpers x 10 in cadence. 

    We then mosyed back to the flag, did some light stretching, and had count off, nameorama, and prayer. Seriously guys, please stay vigilant with your physicals. I’m far from perfect, but I have scheduled an appointment with my primary care physician, for a physical, which is 2 years overdue! I was lulled into the mindset of, hey I’m doing F3 on a regular basis, so I have to be healthy right? I hope the answer is yes, but I need to know for sure…

  • Attack of the Birds

    5 PAX plus the QIC appeared on the banks of the mighty Mississippi for a Sweaty Bells extravaganza! After a quick warm up, and a visit from 300 or so seagulls, the PAX started on a run around the park to build up mileage for RRR. Warm up exercises consisted of the following, all in cadence:

    SSH x 20, F/B Arm circles – 10, Grass Grabbers x15, Mountain Climbers x20

    After playing the game, I bet I can tell you what the giraffes ate for dinner, our first stop was at the circle by the horse stables where the PAX performed the following in cadence:

    LBCs x20, Dips x20

    Next stop was at the field closest to the entrance of the fly. We did the following in cadence:

    American Hammers x20, Low slow mercans x10, Freddie Mercury’s x20

    The last stop on the tour was back at our original spot adjacent to the hill forr some actual kettle bell work in cadence:

    Curls x20, Tri Extensions x20, KB Swings x20, Rows x 7 each side

    Traditional COT concluded the workout with 100% coffeteria attendance! 

  • Ba Humbug!

    Ba Humbug!

    Six Pax plus the QIC were able to slip out of their festive homes to sneak in a Christmas morning workout. Pop-a-lock wanted to co-Q to prepare for his VQ and  birthday Q on January 8th at the Birdcage. After the standard disclaimer the Pax mosyed around the parking lot and circled up in front of the Grand Stage. The following Warm up exercises commenced led by Pop-a-lock and QIC.

    SSH x20

    Windmills x20

    Self Love x12

    Arm Circles F/B x12

    Grass Grabbers x12

    As a tribute to the Star Wars: Rise of Skywalker, the Pax performed Imperial Walker Squats from the front of the stage to the track… and the Pax thought they were going to get a brake on Christmas morning.

    After a mosey to the field in front of the zoo, the Pax paired up into Naughty and Nice Pax. The Naughty Pax Reindeer crawled 25 yards sprinted to the end of the field, Reindeer crawled another 25 yards back, then ran backwards to the Nice Pax, and flap jacked the following exercises. 

    Elf on the Shelf (Al Gore’s)

    Shiny Bicycles (Freddie Mercury’s)

    Chimney Climbers (Mountain Climbers) Name credit to Pop-a-lock!

    Next up was a Christmas Wreath of Fire. 4 rounds, one for each week of Advent.

    Once complete the Pax made their way to Santa’s Workshop (the Shelter) for the following exercises led by Pop-a-lock in cadence:

    Left leg step ups x15

    Right leg step ups x15

    Dips x 15 

    Incline Merks x20

    The Pax rounded out the Christmas morning workout with a quick circle of MARY, complete with a little coal for the stocking, if you know what I mean…

    Little Baby Elves x20

    Hello Santas x20

    The Pax mosyed back to the flag for COT, nameorama, announcements, and a closing prayer. We attempted to EH a passer by. He took our picture, but I know he thought we were crazy because we all EHed him at the same time! That is an area of oppotunity in 2020.

    Lest not forget, He is the reason for the Season!

  • Slow and Low that is the Tempo… on the River

    It was a beautiful Sunday morning where 5 PAX, equipped with an extra hour of sleep from falling back, gathered for a classic Sweaty Bells workout on the bustling banks of the Mississippi River. The standard disclaimer was given, and the following warm up commenced in cadence:

    SSHx20, Windmillsx15, Grass Grabbersx10, Arm Circles Forward/Backwardx5

    Halos x10 each direction, Figure8s x10 each direction, KettleBell Swingsx10

    The PAX then slow moseyed to the base of the hill for 15s with Thrusters on one side and Low Slow Squats on the other using kettlebells for each exercise, and the bell was suitcase carried over the hill alternating arms each time. 15s is a cousin to 11s! 

    Next up the PAX performed the following in a very slow cadence to maximize the burn:

    SIngle arm curls x 10 each arm

    Single arm tricep extensions x 10 each arm

    Rows x 10 each side

    Standard Curls x 15

    We ended the workout with a round of MARY in cadence:

    Penguins x 20

    Gabby Wipers x 10

    LBCs x 20

    Count off, Nameorama, announcements, and intentions were given, and the workout ended with a prayer.  It is always an honor to lead this group of men in a workout!

  • Who Dat Say They Gonna Beat Dem Saints….Not the Cowgirls!


    The morning after an unbelievable Teddy Bridgewater led, Saints victory over the Dallas Cowgirls, 14 PAX gathered in the gloom to sweat out the excess alcohol from all of the pre and post gameday celebrations. After the disclaimer, the PAX moseyed to the field in front of the zoo for the following warm up exercises all in cadence:

    SSHx20, Imperial Walkersx20, Grass Grabbersx15, Self Lovex15, Arm Circles (Seaman Style) Forward and Backwardx10

    The PAX then slow moseyed to the parking lot, lined up and did 3 rounds of suicide sprints touching the lines at 15, 30 and 45 yards (approximately). 

    Now the Pax’s heart rates were up, Chiquita gave us a 20 count, then the PAX mosyed to the front of the zoo and partnered up for a DORA 123. Exercises performed were as follows:

    Merkinsx100, Dipsx200, LBCsx300

    Once complete the PAX then moseyed to the pull up bars in the park and split into 4 groups. The four groups were pull ups, herpes, plank jacks and squats. 10 herpes was the count as the PAX rotated through each group. 

    To wrap things up the PAX circled up on the most unfamiliar part of the golf course for me, the fairway, for a round of MARY. The following exercises were performed in cadence:

    LBCsx20, American Hammersx20, Penguinsx20, Flutter Kicksx20, Freddy Mercurysx20, Box Cuttersx20 (SeaMan), Monkey Humpersx20 (NineLives), Low Country Crabx20 (Douille) 

    Mission Impossible 30 seconds

    The PAX then slow moseyed to the flag for count off, nameorama, announcements, intentions and a losing prayer. Its always a pleasure to lead this group of men!

  • Everyone Has a Plan ‘Til They Get Punched in the Mouth…

    On the heels of a Georgia Bulldog football victory over Notre Dame, sorry Rudy :(, and all of the celebrating that comes with that, 7 PAX braved the early morning Sweaty Bells workout along the banks of the mighty Mississippi River. The QIC had a specific plan for his birthday workout, but after seeing the exhaustion and blood shot eyes of the PAX, called an audible. The disclaimer was announced and we were off!!!

    The PAX circled up for the following warm up exercises all in cadence:

    SSH x20, Self Love x10, Arm Circles forward and back x10 each (counting Seaman style was particularly challenging), Grass Grabbers x 10, Imperial Walkers x 20, Calf Stretches x 10

    Kettle Bell halos x10 each direction and Leg Pass Throughs x10 each direction 

    Next, the PAX suitcase carried their bells to the levee for 11s split between Curls and Hurpees.

    Once the 11s were complete the PAX circled up for the following exercises all in cadence:

    Rows both sides x10, Tricep Extensions x15, single arm curls right and left x15, Thrusters x15

    Next up was a round of MARY in cadence:

    Penguins x20, Flutter kicks x 20, American Hammer x20, LBCs x 22

    The PAX form the COT, had count off, nameorama, and intentions. What a great way to start of your birthday! Always a pleasure to lead such a great group of men!  

  • Sweatin’….

    I have been to many F3 workouts over the past 21 months, all of which have been great in their own way. But this time I was hoping to do something a little different. At a sales meeting earlier this year, my company had an 80’s themed party that my division elected to dress in 80’s workout era clothing. After a short parooze on Amazon, I came across a Richard Simmons costume, complete with a balding headpiece. I just could not pass it up, especially for under $15! The costume was a hit at the work party, even though Richard dropped a rather husky girl while attempting a dip on the dancefloor. In all fairness to Richard, the dip was unexpected, the healthy young lady was caught up in the moment, and who could blame her.  Still glassy eyed, my immediate thought the next morning was, “I need to Q a workout as Richard Simmons!” so I looked at the Q schedule, and saw I was up at WPM for September 6th. I strategically planned the walk up to the PAX right as the clock struck 5:30AM, announced my disclaimer as impersonating a professional trainer, but really not one, and we moseyed in front of Tulane University for a warm up to the classic sound of the Macarena. All exercises were done in cadence, which fell right into the beat of the music.

    SSHx20

    Imperial Walkers x 20

    Arm Circles x 10

    Backwards AC x 10

    After a jaunt to the little mountain Richard determined there was too much traffic there, so an audible was called, and the PAX proceeded to the big mountain where we formed 3 lines for an Indian Run, but not just any old Indian Run. This time we ran prisoner style while flashing our best jazz hands. We stopped on the 5th floor to partner up for some DORA 123.  Exercises were done with various Queen songs in the background (Bicycle Race of course). While partner one was exercising, partner 2 was running up the stairs to the 7th floor, then back down the ramp, and tagging into the exercise picking up where partner one left off this continued until all exercises were complete. 

    Merkins x 100

    Bobby Hurley’s x 200

    Freddie Mercury’s x 300,  1=1

    Once complete the PAX made its way down to the benches for a quick round of the following all in cadence:

    Dips x 20

    Incline Merkins x 20

    The PAX then gathered in front of touchdown Jesus for a round of Mary all while listening to one of Richard’s favorite songs, ”Believe” by Cher. All exercises were done in cadence:

    Penguins x 20

    LBCs x 20

    American Hammer (Douille style) x 20

    Angie’s List pointed out that there was still a little time left on the clock, so the PAX knocked out 10 Herpes on their own. 

    We then circled up around the flag, counted off, had nameorama, intentions, announcements and a closing prayer.  It is always an honor to lead this group of men! I hope everyone who attended the workout enjoyed the little change of pace, as you never know when Richard will pop up again! 

  • A Good Ole Fashion Beat Down!

    It was an extremely humid morning at the Birdcage where 32 PAXs came together for a good ole fashion beat down! After the standard disclaimer and identification of FNGs (there were 2), we proceeded to mosey into the field in front of Audubon Zoo for warm up exercises.  I an effort to encourage more PAX to join the Q sheet, I voluntold Quincy and Moist to each lead an exercise.  

    Warm up Exersises consisted of the following all in cadence:

    SSH x20, Windmills x10 (lead by Quincy), Forward Arm Circles x10, Backwards Arm Circles (Seaman style) x10, Self Love x10

    The PAX then made their way to the front of the Zoo, partnered up and had a DORA 1,2,3 consisting of 100 Merkins, 200 Bobby Hurley’s, 300 Freddie Mercury’s (1:1). While one pax was exercising their partner was running the loop. Once the lap was completed, the PAX switched. The count was cumulative, and this process continued until all reps were complete.

    Once DORA was complete, the PAX mosyed to the pull up station, broke up into 6 groups.  Pull ups x10 was the count, while the rest of groups were Hillbillies, Plank Jacks, Squats, Hurpees, and LBCs. The Pax rotated through each group.

    The workout was concluded with a round of Mary and some stretching. The exercises were as follows, all in cadence:

    Penguins x 15, LBCs (lead by Moist) x15, Hello Dolly x 15, Freddie Mercury’s x15

    The COT ensued with the Count off, Nameorama, announcements, and closing prayer. We welcomed two FNGs this morning Two Wrongs and LittleTiny Tree 

    loop 

  • Ole Man River Has Some Big Sweaty Bells

    It was another blistering hot morning on the river for the Sunday, Sweaty Bell workout! After a quick disclaimer, the PAX farmer carried all kettlebells to the oak trees, circled up for a quick warm up of the following, all in cadaence:

    SSH x 20, Arm Circles forward/backward 10 each, Hillbillies x 20. We took a short mosey around the hill, then circled up back under the oaks.

    Before breaking out the bells, the PAX completed a Merkin “Ring of Fire.” X2

    We procedded to break out our bells and completed the following exercies:

    Deadlifts x 15, KB Swings x 15, Snatch (to Shoulder) x 10 each side, Squats x 15,

    The Pax then farmer carried all kettle bells to the shelter on the river and circled up for another merkin ROFx2. The following exercises were completed under the shelter:

    One Arm Chest Press x 10 each side, Rows x 10 each side, Curls x 10 each arm, Tricep Extensions x 15, Turkish Get ups x 3 each side,

    The Pax then farmer carried the kettlebells from the shelter to the Freedom Hammer where we completed a Peter Parker ROF (ISI Plank Challenge complete), followed by some stretching lead by Triple Shift. Triple Shift always brings value to the workout, with not only leadership around stretching, but also around proper exercise form. We are lucky to have him as part of our group!

    The PAX circled up for COT, had the customary count off, nameorama, intentions, and annoucements. Coffeteria commenced at PJs! It is a privilidge to lead this group of men!