F3 New Orleans

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  • Tabata Time

    After falling off the wagon for a few weeks YHC wasn’t sure he’d survive his own Q, much less be able to count out loud for 45 minutes.  What better solution than a tabata style workout! We did three rounds of each of the following sets, 45 seconds on, 15 seconds off, with 1 minute between rounds.

    • Right Leg Power Ups
    • Merkins
    • Left Leg Power Ups

     

    • Dips
    • Box Jumps
    • LBC’s

     

    • Derkins
    • People’s Chair
    • Carolina Dry Docks

    We then circled up the grass for some traditional Mary:

    • LBT’s x 30
    • V Ups x20
    • Catalina Wine Mixer x 20

    Back to the flag for the COT, welcomed a FNG, and closed out with a prayer of thanks for this group, of comfort for those in Houston and Florida, and that we would be lights in the world for Him. As always, a pleasure to lead.

    SYITG,

    Buckle Bunny

  • Animal Planet

    PRE-THANG

    50 MIN YOGA CLASS

    WARMARAMA

    20 IC SSH

    20 IC IMPERIAL WALKERS

    20 IC HILBILLIES

    20 IC TOE TOUCHES

    20 IC WINDMILLS

    20 IC HIGH KNEES

    20 IC BUTT KICKS

    20 IC LIL ARM CIRCLES

    20 IC OVER HEAD CLAPS

    20 IC LIL ARM CIRCLES REVERSE

    20 IC AIR PRESSES

    MOSEY

    THANG

    1 MINUTE OF MERKINS

    1 MINUTE OF SITUPS

    MOSEY

    10 BURPIES OYO

    BEAR CRAWL FOR THE LONGEST BLOCK ON NORTH SHORE

    9 BURPIES OYO

    BUNNY HOP FOR THE LONGEST BLOCK ON NORTH SHORE

    10 IC 8 COUNT UPPER BODY BUILDERS

    MOSEY

    10 OYO STEP UPS

    10 OYO BOX JUMPS

    10 OYO STEP UP OTHER LEG

    10 OYO BOX JUMPS

    10 IC DERKINS

    15 IC FREAK NASTIES

    10 IC DERKINS

    14 IC FREAK NASTIES

    MOSEY TO SHOVEL FLAG

    MARY

    20 IC FLUTTER KICKS

    20 IC FREDDIE MERCURYS

    20 IC LBC

    20 IC PUTINS

    20 IC J-LOS

    COT BOM

     

     

     

     

  • Small pax on Mondays right?

    It’s been a while since I posted on a Monday. It’s also been a while since I Q’d. This morning I had the opportunity to do both. Q’ing is like a exercising in that the more you do it the better you get. Needless to say I appreciated the inquiry from Bartman even though I’m pretty sure he knew I was not a professional trainer.

    We were 16 strong on this fall morning to witness me break the cardinal rule (burpees on Monday). Don’t tell Seaman.

    We warmed up on “our” newly constructed plaza at the rear of the bandstand with:
    SSH,IMP WALK, WINDMILLS,PLANK JACKS

    Indian run to row station for four groups of ROWS, PLANK JACKS, BURPEES, AND SQUATS. Two sets of burpees counting to 10.

    Next to a corner lawn for an 86 inspired workout of a three exercise routine of MERKINS,V-UPS, SQUATS. OYO sets of 5,10,15,10,5

    Jog over to the bollards foe a series of parter suicides. Parter one breathes while parter two runs

    Next to the picnic tables for DIPS, RT LEG STEP UPS, DIPS, LFT LEG STEP UPS

    Closed it out at the flag followed by a quick job to find Gabrielle’s keys.

  • A Few Proud Men

    Where is everyone?  Well at least the Q showed up.  With just two, the pauses are shorter, so the beatdown is greater.  Bring on the DownPainMents.  YHC doesn’t have the best recall of the post, but it went something like this.

    Warm-Up COP (really, Warm-up Line, as two points always make a line; three, a circle; and more than that, a mess): the usual.

    1st COP: pick up the biggest rock you’ve ever carried at Rock City, then put it down and pick up one much bigger.  Carry it about a 1/4 mile, recover from Bataan, then carry it back.  Wish you were dead.

    2nd COP: Bear crawls across the field, waiting to see which fall off first: your arms or thighs.

    Interlude to be light as a feather: walk across the parking stops doing some kind of balance something, or something.

    3rd COP: At the kiddie foundry, PAX1 deadhangs while PAX2 does 8 burpees, flap jack; repeato with 6, then 4, then 2.  Pray to Jesus for still having your limbs.

    Mosey back to the flag for 12 minutes of Mary.

    Countoff, name-o-rama, COT.

    Thanks, Woz, for a great beat down.  YHC, Jingle Vader

  • You Know You’re Q Tomorrow?

    Always good to learn at 6pm instead of 11pm. Fiction: Never mind a daughter who forgot all her math books at school prior to her math test the next day or a wife who wants to strangle said daughter or two sons that haven’t bathed in three days- I’ve got a workout to plan! Fact: As I fall asleep at 1130! So perhaps a good time sink or two will make for a good workout with minimal planning.

    Much to my delight at 530 is assembled a grizzled group of F3 veterans plus a 22 year old Pony Boy. They got this. Let’s Mosey.

     

    Warm up by the Zoo: SSH X 30, Peter Parker X 30, IW X 30, Mountain Climber X 30

    Mosey to levee for Burp Back Mountain:
    Partner one does Burpees, Partner two runs backwards up the levee and back down forwards, two laps and switch. Continue to 100 Burpees. The darkness plus tall grass plus running backwards on the one part of the levee with an apparent sub-levee all added to the fun! Once done, keep running. Recover with a slow 30 count.

    Mosey to the river bank in the Fly. Ring of Fire. Big circle with bear crawl to the right. Halt. Round of Merkins, each Pax does 5 and passes on the love. Bear crawl to the left. Halt. Repeat the round of Merkins. Bear crawl to the center and listen to breathing of the Pax. Having heard enough, recover.

    Mosey to the soccer field for some 21. Start here with 20 LBCs and go there for 1 jump squat. Having no watch the Q lost track of time. Had to call it at 16/5, still a winning hand!

    Double time mosey back from the Fly to the Flag.

    Count off to 14. Nameorama with a 30 plus year age span observed. Kudos to the Pax! Intentions for our friends and family in Houston and prayers for those in Florida. Thanks to God for a great start to the day.

    P.S. She made an A despite her efforts.

  • 41 is greater than 40

    Mother nature treated the PAX to some great weather for the second morning in a row….T-claps!  Today is YHC’s 41st b-day so what better way to start the day than Q a workout.  After Hawg put a plea out on GroupMe the we need 41 PAX to post for the occasion, some of the guys must have felt the urge to head to Pontiff instead of Wolfpack or the elusive fartsack prairie.  I was suprised to see 11 eager men trickle in as we began the workout.  Here’s what we did:

    Usual disclaimer and informed the PAX that 41 would be the number of the day.

    SSH x41

    IW x41

    Low Country Crab x19

    High Plank Hold x76sec

     

    Grab a rock suitable for curling/pressing and circle up in the field for the following, all in cadence:

    Copperhead Lunge R x15 + x10Pulse

    Copperhead Squat x15 + x10 Pulse

    Copperhead Lunge L x15 + x10Pulse

    Calf Raises w/rock x25

    Rock Curls x20

    Shoulder Press w/rock x20

    Copperhead Lunge R x12 + x8Pulse

    Copperhead Squat x12 + x8 Pulse

    Copperhead Lunge L x12 + x8Pulse

    Calf Raises w/rock x2o

    Rock Curls x18

    Shoulder Press w/rock x18

    Copperhead Lunge R x10 + x5Pulse

    Copperhead Squat x10 + x5 Pulse

    Copperhead Lunge L x10 + x5Pulse

    Calf Raises w/rock x15

    Rock Curls x15

    Shoulder Press w/rock x15

     

    Quick countdown and breather before COP #2:

    High Plank x41sec

    Curls x10

    Low Plank x41sec

    Press x10

    R Side Plank x41 sec

    Curls x10

    L Side Plank x41 sec

    Press x10

    Low Plank w/L Leg up x41sec

    Curls x10

    Low Plank w/R Leg up x41 sec

    Press x10

    Finale:

    41 Burpess (in lieu of a cake and 41 candles) in 5 min.  (10 each minute on the minute for the first 4min then 1+plank or catch-up/plank on the last minute)

    Times up, rocks back to base.

     

    YHC had turned to the interwebs the night before to search “turning 41” and jotted down a few highlights to share with the PAX.  Thoughts on turning 41 according to the all so veracious Google search:

    “You’re now old enough to give advice”

    “You know what’s important in life”

    “Your kid’s smiles will increasingly become band-aids for the soul”

    “As you watch the way people age, you’ll believe fitness and health are increasingly valuable”

    And to cap it off, a quote from George Burns – “You can’t help getting older, but you don’t have to get old”

     

    COP concluded with a reminder we need to recruit some new blood and a shout out to The Sky Q.

    Thanks for letting me lead.  Also, thanks to the PAX for continuing to push me and others.  I am confident it will allow us to age gracefully.

    Tool

     

     

     

     

  • Two Parking Garages and….

    Beautiful cool morning no excuse to fart sack today other than the “on your own stylings of 86”.

    Started with a mosey to the benches by the large parking garage and partnered up.

    One partner ran to the top of the larger parking garage (West rd side) performed 20 x burpees  then came back down the stairs.

    The other partner ran to the top of the smaller garage(Freret st side) and performed 20 x walk out merkins to t-frame then came back down the stairs.

    Then the partners switched and ran the opposite garage and performed the corresponding exercise.

    When done both partners returned to the benched and performed 20 x step ups, then 100 lbcs until the  arrived.

    Then on your own:

    20 x dips

    20 x decline merkins

    20 x shoulders taps

    Then slow mosey to the big parking garage and partnered up again.

    One partner ran up stairs to the top and performed 30 x crab toe touches while partner at the bottom of the garage did yoga squats.  Then partners switched.

    Mosey to the Loyola lawn:

    Ring of Fire:

    5 x burpees while everyone held an Al Gore

    10 x wide merkins while everyone held plank

    15 x jumping squats while everyone held squat position

    Mosey to the flag.

    Count off, name-o-rama, prayer.

    One FNG today and he mentioned that he worked with lubricants so Seaman donned the name KY.  Now tinkles might have competition for most apropos name.

    Thank you,

    86

     

  • Foundations

    Performing fundamentals is necessary for mastery. We’re not trying to do it until we do it right, we do it until we can’t get it wrong. Furthermore, you will perform how you train and we want to train to win. Building from this, the routine the PAX performed today is a simple one: no warm up mozy from start to finish straight through no stopping – going from town hall to sunset point and back again, with front runners circling back for their brothers behind until we arrived back at the start. Once back at the start, PAX performed a series of sprint races as follows:

    RACE 1: free for all – sprint to 20 yds then about face and back peddle sprint another 20 yds. mozy to the next location

    RACE 2: paired up team relay race – sprint 30 yds and return to slap team mate’s hand who repeated the run. mozy to next location

    RACE 3: paired up team relay race – runner 1 sprints 15 yds, runner 2 runs the same to meet runner 1, then runner 1 sprints 15 more yds and returns to slap runner 2’s hand and runner 2 runs the same and returns to slap runner 1’s hand, then runner 1 sprints back to start line which signals runner 2 to sprint back to start line.

    Cool down was leg stretches in a squatted crouch pushing knees out with elbows, straight leg streches left and right, straddle leg stretch in the middle, lunge step stretch right and left, neck rolls 3x each direction slowly, shoulder rotations big and small backwards and forwards.

    countarama, nameorama, ball of man

     

    “He who ignores discipline despises himself, but whoever heeds correction gains understanding.”
    Proverbs 15:32 (NIV)

  • Hurricanes Hoedown and a Special Prayer

    This morning, we were thankful for the cold front protecting our city and making our beatdown a little easier.

    After the disclaimer, the PAX moseyed around the fountain with follow the leader for karaoke and high knees. Circle up for SSH x20, Abe Vigoda x15, Arm Circles x20 (10 each direction), Imperial Walkers x20, and Peter Parkers x20.

    The PAX then moseyed down to a lighted a portion of the levee for an 11 with burpees (descending) and low-slow squats (ascending).   Next, the PAX enjoyed a hurricane hoedown (today, hurricanes) with wife pleasers ending each set.

    For the last COP, the PAX moseyed to the Cabana of Pain and broke into two groups.  One group did pull-ups AMRAP. The other group did dips x20 for the timer.

    The PAX moseyed to the virtual flag for count off, Nameorama, announcements, intentions, and prayer.  We prayed for those that were not and will not be spared from hurricanes this season and asked that we be given the generosity to pray for them and help them out in any way we can.  Sky Q, teach us to be generous!

  • 2 FNGs are better than one

    Warmup

    in circle, in cadence.

    SSH x 20

    Seal jacks x 20

    Peter Parker x 20

    Imperial Walker x 20

    Plea’s x 20

    mosey to TD Jesus

    in partners – bear crawl to TD Jesus and crab walk back while partner does burpees, repeat with LBCs.

    mosey to Wolfpack Mtn

    to the 6th floor jog the incline, lung the flats.

    in circle, in cadence on 6th floor Jack Webb x 9

    mosey back down and finish up with 5 minutes of Voluntary Mary.