F3 New Orleans

Category: New Orleans

  • And then there were 2 – from Fracsac

    2 HIMs posted to the Renaissance after completing 6 x 5ks at the inaugural City Pork the day before.

    Warmup while facing the bacon. Regular stuff finished with 5 burpees OYO.

    Route 66 with merkins followed by a Route 66 with squats.

    10 burpees OYO

    Headed to open field for frisbee using egg toss rules with Burpees. A no catch results in 3 burpees. A catch required one step back and toss again. We did a lot of burpees.

    Finished with Sunday Mornings.

    COT followed by Coffeteria with several more pax.

    SYITG

  • RUNCAJUNRUN AND ULTIMATE FRISBEE – from PVC

    SLOW RUN AROUND THE OUTSIDE TRACK WITH EXERCISES EACH QUARTER OF A MILE.

    ULTIMATE FRISBEE FOR 2ND HALF

    COT

  • Comments Were Addressed – from Mama’s Pride

    After my last Q at the mountain, someone who shall not be named (cough Saban cough) commented that we didn’t run the mountain enough. I pondered this comment and Saban’s brave decision to challenge me in preparation for this workout.

    Four strapping Pax started the workout with a light warmup before moseying to the mountain. Things started off light with 2×30 rounds of LBCs, penguins, and American Hammer.

    Next came the fun. We did a modified suicide style workout going up the mountain. We ran to the first light post, did 10 of a workout, then ran back down to do 3 burpees. We then ran to the second and third light post in the same manner adding 10 reps to the exercise at hand. The exercises consisted of merkins, squats, dips, and BBSU. Some say Catfish even smiled at the realization of how many burpees would be done.

    After that, we moseyed back to the jogging path for some catch me if you can. Everyone partnered up. While one partner did 5 merkins and 5 diamond merkins, the other ran backwards. After the merkins were completed, the partner chased down his backwards running colleague, and they switched roles. After a few rounds of that, the group moseyed back to the flag and planked until 6:15. Those who were absent were noted, and they will get to experience this heaven in the near future.

  • Attention to detail….and Thumb War Turns 40 – from Bogey

    Disclaimer & then to the 50
    -Warm up
    -Bleachers – merkin ladder/pistol squats/pull up w rail
    -bear crawl/inch worm/lunges
    -gym – 1 lap around/donkey kicks/people’s chair w Air press/40 burpees
    -sprints…just a couple short ones
    -pavilion – sit ups/bench sit-ups /sit ups/bench sit ups
    -rock pile-rock work/dips/rifle carry squats
    -back to the flag
    -COT

  • I get by with a little help… – from Bogey

    This is F3, I’m Bogey….to the rock pile for a brief warmup. Then to the pavillion for Step ups(20 each leg) with Dips in between, multiple variations on sit ups using the bench to support the upper body-compliments of Kennah. Then to the Gym for calf raises, monkey humpers, and squats(25 each)….all over again, but 20 each this time. Leg over rail(right leg over and then left) back and forth for ten reps-Kennah strikes again. Lunge from black top, up stairs, and to the wall; people’s chair with 15 air presses-Mayhem special. Back to the rock pile for a Little Rock work and some Mary.
    COT – gratitude for the assist from my brothers.

  • Thursday in the gloom – from Shortbus

    Workout started on steps of amphitheater. Eight steps with and inverse pyramid cycle. 10 merkins, 20 squats, 30, lunges, 40 LBCs, 50 Flutter kicks, 60 mountain climbers, 70 plank Jack’s, 80 side straddle hops. Then we reverse the order as we decend the steps. 80 merkins, 70 squats, 60 lunges, ,50 LBCs, 40 Flutter kicks, 30 mountain climbers, 20 plank Jack’s and 10 side straddle hops. Next we move over to ramp and we did a other progressive : 5 burpees then run down the ramp and do 5 merkins. Next run backwards up the ramp and add 1 burpee and repeat until you get to 10 burpees and 10 merkins. Final exercis was a walk– 2 lunges and a burpee, 2 lunges and a merkin. The walk back was a one legged 3 hop skip and then a squat– alternating legs.

  • Mardi Gras Mambo – from Willie

    7 pax gathered on Mardi Gras day at 5:00AM to start the festive day with a beatdown. The warmup consisted of the following all in cadence:

    SSHx20, Imperial Walkers x20, Hillbillies x20, Arm Circles x10, Grass Grabbers x10, Burpees x5

    The Pax moseyed to the parking lot close by, partnered up and did the following 100, 200, 300 exercises while the partner pax ran to the end of the parking lot and back.

    Merkins, Freddie Merks, Squats

    The rest of the workout consisted of the F3 card deck, 40 cards and a lap after 10 cards. Exercises were as follows:

    Hearts – Burpees
    Diamonds – Diamond Merks
    Clubs – LBCs
    Spades – SSH

    We ended the workout with round Mary and a COT. Always great to lead this group!

  • SPORTSman Paradise VQ – from Superfun(d)

    YHC showed up at 4:55 to be the first one at his VQ since he usually shows up 2 minutes before to maximize his sleep. All behold, French Horn swoops in right before YHC like he’s preparing for Yankee Jeaux’s final. T-claps for him for his dedication and time he spends with his mentor. While sitting there waiting for more PAX to arrive, a douche wagon pulls up even with me but on the highway, the bald-headed man nonchalantly backs up to the entrance thinking no one is watching. A strong PAX of 12 showed up on this warm humid morning to witness my VQ.

    Warmarama: SSH, Imperial Walkers, Arm Circles (Front and back), Cherry Pickers, Self Love, Grass Grabbers with the clap

    Moseyed to the BB court. YHC jokingly wanted to have his VQ at Schneider Park for home field advantage. The park has the football and baseball field, but a while back, they demolished the tennis/basketball court. So the PAX was going to take a mosey down Chackbay until we found someone’s house to play BB.

    Thang 1: Basketball (Gotcha )
    – Chatter from the PAX(Paradox) murmured that they called it “Put Out” in the North. Well ole friend, this is bayou country, anything south of I-10 is Gotcha, Yankee! Knowing the PAX is very competitive, I made sure that the two basketballs were the same size with exactly 7 PSI each so I would hear no complaining. Once you were out, SSH until the game was over. Winner gets to pick the punishment exercise for the PAX for a 10 count. Knowing the Lions Den always had a double rim, I was waiting for some good laughs. Not thinking that 12 PAX would show up, the game lasted longer than expected. Eventually Paradox battled out Lil Cuz and became the victor. Paradox graciously gave out 10 burpees to the rest of the PAX. There was going to be round 2 but didn’t want to run out of time. Moseyed to baseball field.

    Thang 2: Football (11s)
    – Started with 1 squat, karaoke from the edge of the infield until the outfield fence (switch direction on each round), 10 Bonnie Blairs (2:1) then Nur back. Repeat. Moseyed to home plate.

    Thang 3: Baseball
    – The PAX split into two teams. This exercise was timed. One member at a time would run the bases until they got to home plate, then the second teammate would start and so on. Here’s the catch, each base had its own exercise to complete. 1st base: 10 merkins, 2nd base: 10 BBSU, 3rd base: 10 Toy Soldiers (1:1), then run home to tag next teammate. Team 1 would go first while Team 2 would plank the whole duration then vice versa. Team 1 edged out Team 2 with a time of 5:11 to 5:38. Team 2 graciously gave Team 1 15 burpees while they effortlessly did 15 imperial walkers. Moseyed back.

    COT and Goose prayed us out. Thank y’all for coming out to support my VQ. The fitness, fellowship, and faith is powerful in our group, and I greatly appreciate the F3 Thib PAX.

    Until next year,
    Superfun(d)

  • Afternoon Delight 2-22-2023 – from Almonaster

    Ash Wednesday!

    PAX:

    – Strings
    – Blowout
    – Bullseye
    – Whopper
    – Big Willy
    – Moana
    – Almonaster

    Mosey to the Statue.

    Warmup:

    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Balance on 1 foot for 10 seconds – Each Foot
    The Morpheus – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Merkins – 20 IC
    Squats – 20 IC
    LBC’s – 20 IC

    Lap to street and back three times

    Mosey to the pullup station

    Three Pull Ups, OYO
    20 Wife Pleasers, OYO
    20 Shoulder taps, 2 is 1, OYO

    Lap to the light post and back three times. – Wait for 6.

    Mary
    Leg Lifts – 20 IC
    Freddie Mercury’s – 20 IC
    Russian Twists (Douilles) – 20 IC
    Burpees – 10 OYO

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the opportunity to Lead!

  • Running Instead of Stretching – from Charmin

    YHC came out expecting a stretch session decided to run a mile before the workout. Fortunately, when 5:30 came, Pai Gow was the only other HIM, so we decided to run.

    Overall, it was good to push ourselves in the gloom.