F3 New Orleans

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  • 3-Headed Monster Q

    10 PAX gathered on a blustery day on the lakefront. Even though the broke the shovel for the flag, the wind couldn’t stop this f3 PAX.

    Shorty began with the disclaimer and let us into warm-ups.

    20x Seal Jacks
    20x Hillbillies
    20x Peter Parker
    20x Imperial Walker
    20 x Parker Peters

    After the warm-up, Shorty led us in 11’s using the stairs at rips restaurant.

    10 squat jumps on one side, run up and over, and 1 lunge on other side. 9 squat jumps, 2 lunges- so on and so forth.

    After 11’s, Shorty threw it over to Bubba. Bubba led an abbreviated Indian Run, then a Bear Crawl Ring of Fire. Quickly finding out the abundance of stickers in the ground, we shifted to Deck of Death on the lakefront wall.

    Spades=Derkins
    Clubs= Carolina Dry Docks
    Hearts= Dips
    Diamonds= Ierkins

    Went half-way through deck, and then threw it over to Maverick.

    Maverick partner the PAX up… Ran to tree across way, and partner leg throws ensued. Ran back, and ten burpees. Total three sets of these

    Afterwards, Bubba resumed deck of death for 10 more minutes.

    Maverick then introduced the group to two ladies admitted to the work-out- Roxanne and Mary. And let me tell you, Rox after DOD is a cruel lady!

    Roxanne for one song (merkin on Roxanne and plank jack on Red Light)

    Mav finished with Mary routine.

    All IC

    31x LBC
    20xFlutters
    20xDolly
    20xRussian Twist
    20x Wife Pleaser
    1 minute Superman

    PAX did circle of trust and headed to coffeeteria.

  • No Whiskey-Dicking Around

    Fifteen faithful PAX of F3 NOLA steadily trickled in Audubon Park this am for the usual Wednesday sweat fest. This was YHC’s second Q at the Birdcage and had been kicking around a few new ideas. With April being the peak of festival season, YHC thought it was only fitting to have a core focused workout to help offset the crawfish, beer, cracklins, and cochon-de-lait poyboys that so many of us indulge on. After contemplating “45 Minutes of Mary”, it was decided we would take a slightly different approach by rounding out the core work with a few other things. A minute before take off, YHC shared some lingo from the F3 Lexicon to hopefully motivate the troops and encourage everyone to give it 100%: WHISKEY-DICKING (verb)-“Half stepping through a Workout or other Event. More generally, execution of anything without sufficient Zeal.” This was followed by some mumble chatter which concluded modifying an exercise is way more legitimate than the aforementioned action.

    Usual disclaimer and off in a mosey to the field for a Warmup COP:
    SSH IC x25
    IPW IC x25
    Crab Taps IC x25
    Up Downs x15

    Head to goal post and split off in four stations, rotate w/two rounds each exercise:
    Peek-a-Boo Pull Ups
    Monkey Humpers
    Burpees (8 was the timer)
    Squats

    Mosey to the zoo entrance to pair up next to a concrete post:
    PAX #1: Inclined Hip Slappers (feet on top of post)
    PAX #2: Neutral ground loop (timer) – run first half, backpedal second half (approx 240yds total)
    Rinse and repeat with each PAX doing two rounds

    Gather near the circular legde for:
    PAX #1: Ledge Crunches (these brought the burn)
    PAX #2: Run neutral ground loop (timer)
    Rinse and repeat with each PAX doing two rounds

    Line up on neutral ground for a Mary themed Indian Run/Crawl:
    Round 1: LBT while last two bear crawl to front
    Round 2: Russian Twists while last two run to front
    Round 3: Flutter kicks while last two run to front
    Round 4: Penguins while last two bear crawl to front
    Round 5: Plank while last two run to front
    Round 6: LBC while last two run to front

    Time was almost up but still managed to squeeze in a sudden change: 10 Burpees

    Mosey back to the flag. YHC once again read the F3 definition of Whiskey-Dicking for the latecomers and thanked the PAX for not falling victim to such actions. Many of us are guilty of occasionally lagging on an exercise or skipping a few reps but need to try to stay focused and dig deep to make ourselves stronger. Thanks for giving me the opportunity to lead.

    Tool

  • 610 Stomp #36

    A half mile before even reaching the AO on foot I was coerced into Q-ing. Fortunately it was a Tuesday and unfortunately, only two, apparently extremely dedicated, F3ers showed up for a beautiful morning run.

    Disclaimer

    We ran the Bayou St. John route with Rudy stopping for burpees at four or five of our six minute intervals and YHC walking to ease back into the PAX.

    Prayer for:
    Rudy’s father-in-law’s health
    Health and recovery of members of PAX

  • Steppin’ up at the trailhead

    6, count em, 6 men met early 5:15 am at the mandeville trailhead for the second weekday workout on the northshore. Although it would have been more, but lucky #7, Nacho, was at home playing mr. Mom.

    Warm up: 1 lap around AO to point out the stations
    Followed by:
    SSH x 20
    IW x 20
    Scorpion kicks x 10
    single knee to chest(SKTC) x 20

    Circuit training:
    Up/dn stairs w/ 1 burpee at the top each time x 5
    Run to the stage: x 10 merkins (good form)
    Run to the pavilion: alternating lunges x 20
    Run to the fire station: squats x 30
    Rinse and repeat 3 x

    COM:
    Double knee to chest/jack knife x 10, flutter kicks x 20, Freddie Mercury x 20, Russian twist x 10
    Mayweathers x 20

    Tclaps to Mike(yogi)fng for finally making it out after 4 consecutive weeks by getting EH’d by Nacho and YHC.
    Tclaps to Shwanks and crab legs for getting out of the fartsack to get fit, keep it up guys!
    Nacho will be doing his first Q next Tuesday, expect to run a little.
    EiEi and toots will Q the following Tuesdays.
    Nice job guys

  • A Scenic Beatdown

    Six men showed up to grow, improve and get stronger. DISCLAIMER and let’s mosey. During the first COP three more men came running up to join us.
    COP:
    -SSH x 30 IC
    -IW x 30 IC
    -Peter Parkers x 20 IC
    -Arm Circles x 30 IC (15 each dir.)
    -J-Lo’s x 20 IC
    A short mosey to find some open space to run my favorites, 11s. Run across the field do 10 burpees, run back and do 1 LBC. Run back across the field and do 9 burpees, return and do 2 LBCs…keep going until the numbers reverse.
    Let’s mosey over to the gazebo and use them benches.
    -Right leg step-ups x 20 IC
    -Dips x 15 IC
    -Left leg step-ups x 20 IC
    -Derkins x 10 IC
    Let’s mosey close to the shovel flag and pair up for some Dora (one partner does pushups, the other runs to the fire hydrant and back. The other partner takes over the count of push ups and do 100 as a team. Next is 200 LBCs; then 300 squats.) We stopped short on the squats due to time. I handed of to Chewy for some Mary. He introduced us to the famous, or infamous, Y’s, T’s, I’s and a shoulder drop thing from the plank position. Thanks Chewy for enlightening us with the Physical Therapy skills to strengthen and support our backs.

    Times up, countoff, namerama, announcements, shoutouts and a prayer. Let’s mosey over to the Beach House for some coffee and F2.

  • A Dirrr-TAY McDeuce with a side of Tabata

    Beautiful morning – 60 degrees and cool.

    A decent sized pax – and thoughts of our brothers on the Northshore who are launching their 3rd Saturday workout with our very own Amnesty as their Q.

    First COP on the Great Lawn – SSH x 20, Imperial Walkers x 20, Arm Up Push Ups x 20, and Mtn Climbers x 20

    Then I put the clock on for some Tabata. 20 sec on 10 sec recovery
    Squat Jumps
    Pushthroughs
    Mat Jumps

    4 min each activity.

    Long Mosey to the Track –> for a very predictable Dirty MacDeuce according to Rudy

    Peter Parker, LBC, Lunges, Walk Planks x 12 LAP around the park
    Parker Peter, LBT, Side Lunge, Shoulder Taps x 12 Lap around the park — finish last quarter backwards
    Plank Jacks, Leg LIfts, Slow Squats, Cross Fit Pushups x 12 — finsih last quarter with grapevine/karaoke
    Dolly, Rosalita, Reg Squats, L/R Arm and Leg Extension x 12 — finish last quarter with skip hi-jumps
    Last COP:
    Squat Kick, Dancing Crab, Stacked Leg Push up, Russian Twist x 12

    No time for the Foundry after that long DIRTAY MC DEUCE.

    Long Mosey back to the flag – finished 2 minutes late — sorry.

    Prayer of gratitude for an awesome city – like New Orleans – inspired by Jazzfest.
    Tclaps to Jingle Vader who celebrates 1 year with F3 this Jazzfest!

    Peace-
    RY

  • From the bar to the Mountain

    Fourteen men arrived to surprisingly clear conditions in the gloom.  Following a short mosey to get the blood flowing, we stopped in front of Tulane for a quick warmup COP:

    • SSHx35
    • IWx25
    • LSSx25
    • Plank jacks x25

    From there, we headed to the Loyola lawn for bear crawl relays with a partner.  One partner bear crawled to the statute and then sprinted back while the other did mountain climbers.  Rinse and repeat until everyone completed 3 bear crawls and sprints.

    Short trip from there to the Loyola corner for BLIMPS (OYO):

    • Burpees x5 (bottom)
    • Lunges x10 (top)
    • IW x15 (side)
    • Merkins x20 (bottom)
    • Plank jacks x25 (top)
    • Squats x30 (side)

    At some point between “P” and “S”, an FNG — still out from the night before – wandered up to the PAX and decided he wanted in on the beatdown.  Now up to 15, the PAX moseyed to the base of Wolfpack Mountain for an Indian Run to the top.  At the top of the mountain, we circled up for some Mary:

    • Flutter kicks x25
    • Hello Dolly x25
    • Peter Parker x25
    • Russian Twists x20
    • LBC x25
    • Dying Cockroach x20

    Slow mosey down the stairs and head to the benches:

    • Step ups (L) x 20
    • Derkins x15
    • Step ups (R) x20
    • Dips x20

    Count, name-o-rama, prayer, and special shout out to Jingle Vader for one year with F3.

    Really enjoyed leading the PAX today.  Thanks to everyone for ignoring Yankee’s forecast and making it out there.

    -Mulligan

  • 36-24-36

    Time to work on our manly physiques while thinking of the feminine form.

    Nice morning, lacking in gloom, with a PAX of 19 strong.  Remembered the disclaimer.

    Mosey to the big field in front of the Zoo.

    COP 1-  SSH x 36, Mountain climbers x 24, Merkins x 36 (12 regular, 12 diamond, 12 wide arm)

    Mosey to the levee.

    COP 2- Squat jumps 8 near side then 4 far side x 3 (36 total). Burpee broad jump 8 near side 4 far side x 2 (24 total), Lunge walk 8 near side 4 far side x 3 (36 total)  **getting the pattern?**

    Indian run 2 at a time to the soccer field at the fly

    COP 3- Lateral jumps x 36, Monkey humpers x 24, plank jacks x 36

    COP 4- SSH up the hill x 36 (took some dodging), lateral jumps up the hill x 24 (12 each leg), frog jumps up the hill x 36

    Indian run 2 at a time to the benches/ledge in front of the zoo

    COP 5- Leg ups x 36 (18 each leg), Dips x 24, Mary x 36 (LBC x 18 and V up x 18)

    Run back to the flag. Count off, names, announcements.  Prayer requests for boss, son and sister.  Please keep those individuals in your thoughts and prayers!

  • An Okwata Sunrise!

    YHC was in a deep slumber at 0524 this gloom, but thanks from a call from Cowbell #Tclaps, I shot out of bed like:

    movies ryan reynolds fc surprised weapon

    You see, it’s one thing (a terrible thing) to fartsack on a fellow brother of the NOLA Pax, but it’s another thing (never..ever.. do this) to fartsack when it is your Q!  Since Okwata is only a hop, skip, and a jump from my place… YHC was there right on time with the flag to make our Pax of 6! Honestly, YHC was still sleeping, and didn’t even notice a FNG (Surge) amongst the Pax.  Tclaps to Surge for posting! … but anyway, lets get to it… but first

    DISCLAIMER

    Tha Thang

    Warmup COP

    15x Squats IC
    10x Squat Hops IC
    16x Plank Jacks IC
    15x Merkins IC

    Sorry for the miscounts, I was still waking up….

    glitch morning tired grand theft auto wake up

    But after that, I was ready to roll!  Mosey on over to Canal Blvd for some circuit work.

    Canal Cycle

    Course map is as follows: Run up the street to top of levee, and then across to other side. Before going down, complete the leg-specified exercises #dontskipLEGDAY or you end up like this hulk:

    Once finished the legs, run down and back to start for some upperbody work.  Repeat x 4

    Round #1: 15 x Monkey Humps OYO (On Levee) / 15 x Elevator Merkins IC (At Start)
    Round #2:  15 x Squat Jumps OYO / 10 x Alt. Shoulder Taps IC & 10 x Alt Shoulder Tap Merkins
    Round #3:  15 x Sumo Squat Kicks (Both Leg Kicks = 1 Rep) / 10 x Under the Fence Merkins
    Round #4: 6MOM (15 x Crunchy Frogs IC, 8 x Alt. Leg Pistons IC, 8 x R. Leg Lift/Extend IC, 8 x L. Leg Lift/Extend IC, 15 x Flutter Kicks IC, 15 x Hello Dolly IC)

    Mosey on over to the lake to check out the view (check out @F3NewOrleans for the pictures), and line up by the benches/ledges.

    More Arm Work

    15 x Dips IC
    10 x Incline Merkins IC
    15 x Dips IC
    10 x Incline Merkins IC
    20 x Low Slow Dips IC
    2 x Vinyasas OYO

    Back to the flag, where we had the Name-o-rama, Shoutouts, Prayer.  Thanks for letting me lead! See yall at our 2nd F tonight at the Bulldog (Magazine) for 7pm.

     

  • Turtleheadin at the trailhead

    3 men met in the gloom for the launch of the northshore’s first weekday workout.

    Warm up:
    SSH x 20
    IW x 20
    Merkins x 10

    Catch me if you can trailhead to underpass with 5 merkins each time
    Through the tunnel of darkness

    Underpass (70 yd sprint) by Nacho’s estimation
    Jacob’s ladder up to 7 Burpees

    Fartlek back to the trailhead,
    Via a few wrong turns for an added 1/2 mile by EiEi’s estimation.

    Jailbreak (all out sprint)back to shovel flag last 1/4 mile by QIC estimation.

    Circle of Mary:
    SKTC x 10
    DKTC/jackknife x 10
    Freddie mercuries x 20
    Lower trunk rotation/LTR x 15
    Mayweathers x 10 alternating
    Scorpions/cobra Kai’s x 10
    Y,T,W,I progression x 12 each