F3 New Orleans

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  • Rock City Supreme

    “Add sour cream to anything and it makes it Supreme”-Tool (or con frijoles-Hawg)

    After Disclaimer, let’s mosey to the Warm-up COP…oh look, here comes Hawg.

    Warm-COP:
    -SSH x 30 IC
    -IW x 30 IC
    -PP x 20 IC
    -Arm Circles x 30 IC (15 each dir)
    -J-Lo’s x 20 IC

    Grab your rock. Mosey to shelter with benches.
    -Squat-Press x 20 IC con rocca
    -Curls con rocca x 15 IC
    -Skull Crusher Press x 15 IC (bench press rock, reach back and touch rock to ground, bring back above chest and then to chest for one count….remember, don’t drop it on your face. Right JV?)
    -Channing Tatum x 15 IC con rocca
    -Dips x 15 IC
    -Tatum Channing x 15 IC con rocca
    Rinse and Repeat

    Boss Keen needs the rocks moved out of his ditch. Pile em up and line up. Start moving em. x 4 (pick up a rock by your left foot, straighten up, and put it down by your right foot…goes both ways)

    Great work men, time for a break. Have a seat.
    -People’s Chair con rocca – 1st round
    -2nd round with rock press x 10 IC
    -3rd round with rock curls x 10 IC

    Back by popular demand, a third round of:
    -Squat-Press x 20 IC con rocca
    -Curls con rocca x 15 IC
    -Skull Crusher Press x 15 IC
    -Channing Tatum x 15 IC con rocca
    -Dips x 15 IC
    -Tatum Channing x 15 IC con rocca

    Lo and behold, the clock wins again. Time to send the rocks home and COT.
    Countoff, namerama, announcements (Q50 night run Saturday in Fountainbleu Park, Mandeville), Shoutouts: YHC saw Gleason movie and wanted to pray for all those going through ALS and and terminal illness, and their families; and pray for Tool’s son and his family for strength and success in his son’s therapy.

    Great to back from a week at the beach! See you at the Stomp!!!

  • Up, Down Then Drink

    Seven PAX posted on an extremely hot morning. Lots of stops at the water fountain were needed along with an “Uptown” beat-down on YHC’s Saturday VQ.

    Disclaimer then moseyed to the great lawn:

    SSH x25, MC X20, IW x20, PP x20, Hillbillies x20, Parker Peter x20 & Seal Jacks x25

    After the nice warm-up we lined up at the trees for 20 half-burpee-plankjack-merkin-supremes (do 5 then run to the other trees). T-claps to Rudy for keeping his demonstration & explanation requests under 10.

    We hit the water fountain then circled back up on the great lawn:

    Plank MC x20, Lunges x20, Plank PP x20, Lunge Climbers x10, Squat-to-Squat Jumps x20 (w/ the obligatory horrible cadence)

    Back to the trees for 20 half-burpee crossfit merks (do 5 then run to the other trees)

    Hit the water fountain again then circled up for the Burpee-Merk Pyramid. We tackled these descending thanks to Out for Justice (10 Burpees with 55 Merks).

    After another round at the water fountain, we moseyed to the front of the museum:

    RLSU x25, Dips x20, Water Break, LLSU x25, Declining Parker Peter x15, Derkins x8, Water Break, Right Leg-up x15, Left Leg-Up x15.

    One more water break (absurdly hot at this point) then we moseyed to the low wall behind the statue garden:

    Bulgarian Split Lunge L x15, Incline Merkin Left Leg Up x15, BSLR x15, IMRLU x15

    More water then to the shadiest spot on the great lawn:

    LBC x25, Dolly Ups (Leg up then Dolly) x15, Flutter Kicks x15, Dying Cockroach x15, Real Freddie Ms x15. T-Claps to Hawg for some solid vocals.

    Plank-o-rama: Plank Walk x15, Right Arm Up, Left Arm Up, Elbow Plank, One Arm Elbow left then right and finished with MI for 15 seconds

    Back to the flag for count off, name-o-rama and a rambling, incoherent prayer (hopefully not due to the early signs of heat stroke)

    Who wants to start Saturdays at 5:30?

     

  • Old Metry Manliness

    At 5:30 it was looking like a PAX of two but then out of the darkness a few more trickled in hot to bring the count to six.  Good to see HVAC back this week, especially since there was the notion he might be one-and-done after Hawg’s yoga workout last week. This was YHC’s first Q at the new, no-run Uptowner so this meant incorporating in more exercises and COPs in lieu of that not-so-manly jogging/frolicking that is known to occur at Wolfpack Mountain.  After the disclaimer we were off in a non-mosey for a warm up around the flag:

    SSH X30 IC
    Hill Billies x25 IC
    Arm Circles X20 IC
    Windmills X20 IC
    Alt Shoulder Taps X20 IC
    Plank Rolls X20 IC

    Grad a rock and head for the first baseball field to pair up for a descending burpee circuit:

    PAX 1 lines up facing PAX 2 with a safe distance between. PAX 1 completes 10 Burpees while PAX 2 completes curls with the rock. Flip flop back and forth until each PAX has done 10,9,8,….=55 Burpees total for each man plus lots of curls and some rows thrown in at round 5 or so.

    Head in a non-mosey 30 yds away to field #2 for an Mary inspired Indian Bear Crawl. PAX lines up in outfield (behind third base) for with alternating Mary while last guy bear crawls to front. A bit hard to explain to the woosy and winded PAX but it came together once we started.
    Round 1 to home plate: LBC, Russian Twists, Flutter Kicks, Penguins
    Round 2 back to outfield: Plank, low plank, LBT
    Bonus Round 3 consisted of side squat walk w/rock OYO to fence and back. Some grumbling at this point but the PAX stayed with it.

    Enough time for one last COP with:
    Rock Curls X15 IC
    Rock Rows x15 IC

    Walk back to flag while doing Shoulder Presses w/rock. Deposit coupons in proper spot and call it a morning.

    COT included prayer for those traveling, Kim Chi’s friend, Fracsac’s brother, and YHC’s son.

    Nothing groundbreaking or newsworthy this am, just six men all striving for a solid beatdown. No whiskey-dicking in sight.

    Tool

  • Low Slow & Hold

    Pre-Thang

    YHC called out by Yankee that only appearances are when Q’ing.  Guess there’s more Splash Q’ing in the future.  The normal flag staking was blocked off due to track repaving in the park.  Heat wasn’t so bad but humidity was right on up there.

    Warm-Up

    Mosey around street car tracks and over to Touchdown Jesus for some Jack’n around:

    • COP IC: Seal Jacks x 30, Smurf Jacks x 15, Plank Jacks x 20, On your six jacks (horizontal side straddle hop) x 15, SSH x 30

    The Thang

    Mosey to Green Wave pull up bars.  Pair off for circuit training.  Balls to wall right after burpees may not have been the best idea.  YHC nearly passed out going into pull up holds.  Not sure if it was the humidity or the blood rush to the head.

    • Count is 15 burpees, Balls to Wall hold, Pull-Up holds, Elbow Plank hold, Monkey Humps – rinse and repeat with burpee count reduced to 10

    Mosey over to benches by the mountain for some slow counts (3 count down, 3 count hold, 3 count up x 15):

    • IC: Squats, Decline Merikans, Dips, Include Merikans, Squats

    Slow mosey underneath the mountain for a quick Mary.  Great counts Mulligan, but it didn’t mess with YHC’s cadence.

    • COP IC: LBCs x 30, Box Cutters x 15, Russian Twists x 15

    Mosey back towards the flag for some yoga stretching.  That’s right, yoga stretching for all the ladies to see.  Yankee thought the PAX was going to get arrested as we waved all our parts in the air.

    • 15 cadence count on up dog, triangle pose left, triangle pose right, bridge (wife pleasers but hold it up in the air)

    Name-O-Rama: 10 men decided to get a little better this AM in Uptown.

    Shout Out:  Prayer requests go out to RY and Agassi’s cousin as well as G-Spots sister.  Thanks to the Sky Q for making us better men.  We step into the weekend with gratitude and love for all those around us.

  • Plyometrics in the Rain

    One nice thing about the Covington AO is that it has a number of covered spaces, among them the Justice Center Parking Garage.  The PAX choose to do their work mostly in the rain this morning, however.  The rain felt great.  It was a very welcome break from the heat ,and the Covington PAX do not seem to mind getting wet and dirty.

    Kicked off the THANG with a warmup:  SSH 20x IC; IW 20x IC; torso twists 10x IC; prisoner squats 10x IC; airplanes 10x IC; three angle heel to calf raises 10x each angle IC; hillbillies 20x IC.

    Mosey to entrance of Justice Center.  Jog down stairs then stride it out about 50 yards to the street; alternate lunge walk and skips on the trip back to the entrance; repeat the jog and strides three more times, mixing up our return trips with carioca and bear crawls.

    Mosey over to the parking garage for the main event.  Five rounds of squat jumps 6x, run up the stairs to the top level; split jumps 6x; run across the parking lot; ice skater hops 6x; run down the stairs; plyometric Merkins 6x; then run back to the starting point.  Veritable festival of plyometrics that had  the PAX breathing hard.

    Back to the trailhead for Mary:  thumbs up dynamic planks 10x IC; toes up dynamic back planks 10x IC; side plank Jane Fondas 10x IC each side.

    Solid effort this morning from all PAX.  Thanks for letting me Q.

  • Rock City Circuits

    10 nola men eager to get their week started on a good note, gathered in the gloom of rock city.

    YHC got a call last night to cover Shortys Q because he had to go to work early or some other silly excuse.

    YHC obliged and immediately thought of a cross-fit themed work out, as it was on TV this past weekend.

    Some light stretching to start.
    Slaughter Starter! 5 Burpees OYO

    Now we can begin- mosey to the rock pile.

    COP #1: Warm Up Circuit
    SSH X 20
    Merkins X 15
    Squats X 15

    Repeat X 3

    Grab a rock, not too big.

    Mosey to Track/ football field, line up looking downfield, spaced out.
    the idea here is to jump into the next exercise without a pause like we normally would.

    all exercises OYO
    10 Burpees, jumping over rock after each rep
    20 Bench Press with rock
    30 Overhead Press with rock
    40 FULL Sit Ups
    50 Squats with rock
    Run to the other end zone and back w/o rock
    Plank and wait for the 6.

    Repeat X 3.5

    At some point during this circuit, YHC thought that it would be a good time to give the disclaimer.

    Mosey to outfield.

    COP #2: MARY
    Russian Twist X 20
    LBC X 20
    Mountain Climbers X 20

    Repeat X 2

    5 Burpees OYO
    Return Rock and mosey to flag.

    YHC thinks (hopes) this really worked the PAX!

    Thanks for letting me lead and helping you start your week off right!

    Cowbell

  • Location Roulette

    Lagoon (warm-up):  SSH, Arm Rotation, Imperial Walkers, Mountain Climbers, Pool Ups (Thanks Nip/Tuck)

    Octagon: (4) Groups of 2 (OYO): (10) Merkins lead, Squats, Inverted Merkins, Lung-in-Place

    Labyrinth: Russian Twist (yes living in the past), Planks (hand to elbows), The Real Freddie Mercury, Staggered Merkins, Hello Dolly

    Zoo: Dips, Decline Merkins, Right Leg Step-Ups, Dips (yes again)

    Soccer Field: 2x2x2 Sprints and Planking  The Q had to take a breather on this one.

    Flag

  • Return of the Deck

    12 PAX posted on Saturday morning at the mothership for a classic f3 beatdown where the deck of death claimed its rightful place in f3 lore.

    Tclaps to Mav for leading 2 FNGs to the fold.

    Here’s…

    The Thang

    Pax moseyed to the neutral ground on the road in front of the Museum for a Rectangle of Pain for warm-ups.

    IC
    Happy Jacks x 5 intervals
    Hillbillies x 15;
    Peter Parker x 10
    Parker Peter x 10
    Arm Circle x 20 one-way and then 20 the other way.
    IW x 15
    Mountain Climber x 15

    We moseyed to track around lake. Indian Run proceeded. Stopped partial way through for quick set of Plank Walks (IC 15).

    Indian Run resumed and ended at large picnic shelter near lake.

    Deck of Death.
    Everyone got a piece of a picnic bench. Split a well shuffled (some in PAX may not agree) deck in half.

    Spades=Derkins
    Clubs= Dips
    Hearts=Carolina dry docks
    Diamonds= ierkins

    Completed half deck, and slow moseyed to water fountain near lake. Then went on dock on lake for Mary’s Deck of Death

    Spades=Russian Twist
    Clubs= Reach-Throughs
    Hearts=vertical toe touches
    Diamonds= flutters

    Continued until 15 minutes left, then moseyed with Indian Run to museum side steps.

    Half PAX did people’s chair. Other half did two merkins on each step heading up the steps. Switch when first group reaches top of steps.

    Moseyed to front of museum at fountain for 20 box jumps, 20 left leg step ups, 20 right leg step ups, and 20 Russian twists sitting on ledge.

    Moseyed to flag and finished by holding Mission Impossible Hold.

    Circle of Trust focused on naming of two FNGs. In an unprecedented move, Choo Choo can upgrade to the impressive name of “Manifest Destiny” with some stellar attendance. YHC will defer to RY on that determination. Little Diddy also was named in the spirit of John Mellencamp (not Puff “Diddy” Daddy).

    Mothership concluded with Ball of Man prayer and dismissal. And the deck of death wishes all well until next time. YHC will work on his shuffling skills.

  • Not Yoga

    Seven F3 vets, hungry for a morning burn set out into the steamy gloom at 05:30 after a brief disclaimer.

    The Thang: Mosey to Touch Down Jesus for warm up. SSH and Hip Slappers x 25, Imp Walkers and Mtn Climbers x 30 all in cadence.

    Mosey to the LU corner: 10 Merkins at the bottom, 20 LBC’s at the top and 30 Squats on the side. Plank and wait back at the bottom. Repeat two more times.

    Mosey to Wolfpack Hill: 10 quick Burpees at the bottom, then up to the top via the ramps. Backwards run on the inclines. At the top, partner up. Partner A does designated Ab exercise AMRAP, while partner B runs down the stairs and back up then switch. Exercises were: Russian Twist, Hello Dolly, Real Freddie, Flutter Kicks, Plank Walks.

    Mosey back down the ramps w/ a short recovery COP of Merkins x 15 IC, then back to the flag.

    COT w announcements and shout out by YHC.

    T Claps to Rudy for joining us Uptown. As it turns out, a wise choice!
    T Claps to Hawg for his Uptowner meets granola Yogathon at Pontiff. I’m sure it was quite a challenge. I would like to participate next time.

    Good Times!

    Roots

  • The return of the Green mile

    7 pax met up at the lakefront this morning for a semi muggy workout.
    Nice to see the Green mile back out in the mix.
    The thang:
    Mosey east towards the playground:
    Warmup:
    SSH x 20 IC
    IW x 20 IC
    New exercise (Pedro’s?): which included single leg stance with contralateral trunk rotation, kind of like a pitching motion with no wind up x 10 IC
    Merkins x 20 IC
    Sudden change!
    Mosey to playground with: butt kicks, high knees, karaoke, back pedal and bounding.
    Circle up at playground for super 21’s: ascending count of merkins to supermans from 1-21 well over 300 merkins,of which turbo tax a green mile seemed to complete #respect.
    Quick 10 count and lunge walk to the lake.
    Catch me if you can x 3 laps around the playground with partner 1 doing 5 burpees and leapfrogging over partner 2
    Lunge walk/reverse lunge walk to street.
    Begin green mile back to shovel flag with 10 my climbers IC at each fire hydrant.
    Abbreviated Mary with:
    Quadruped bird dogs x 10 each side
    X 20 flutter and Russian twist