F3 New Orleans

Category: New Orleans

  • Living Hero WOD – from Mahatma

    I knew the challenge when I hit send….Mr. Rogers has set the expectation for a “Hero” beatdown so I decided to go with one living. Sgt Dakota Meyer – Medal of Honor Recipient Afghanistan. His story on YouTube is worth the 10 minutes. While I tried to give some motivating tidbits the key is simply enter and endure the storm (especially with prayer) as often you’ll look back and it was really the fear not the storm because it was actually only a shower!

    We had another Hokie FNG along with “Cray-fish” from down range join is the slightly warm Aug morning. After disclaimer and speaker in hand we head to the field for a warm up:
    SSH
    Hill Billy
    Side lungs
    Scorpion Kicks
    Shoulder Taps
    Mnt Man Poopers

    Head to the playground for Cindy
    20 minutes goal was 6 rounds
    3 pull ups
    6 merkins
    9 squats
    Mosey to the bleachers then sprint the 3 sets of stairs then slow mosey back to recover, rinse and repeat

    Most ever pax finished at least 5 rounds+
    1 minute recovery

    Line up for a boombox Indian run around the track then onto the back of the gym
    1 round of running man
    1 round of bar rows

    2 rounds of Hero Wednesday Mornings
    10 over head claps
    8 donkey kicks
    6 secs of BTT and if possible 1 shoulder press

    Boombox Indian Run back to the bullpen.
    With 1 minute left 6 Burpees for good measure

    COT – Be a Porsche with No breaks when it comes to doing the right thing in protecting your family and friends.
    Welcome Roy-Rogers!

  • Keep it 100 – from Paradox

    5 Ruckers deep
    YHC wanted to keep it 100 today

    Da Men
    Valve- Eater-Suckle-Tap

    A solid crew of rucking regulars (minus Tidy)

    Warm up on the Fly
    Many felt discomfort

    Da Work – Benjamin’s

    Ruck 2 Track

    40-30-20-10 Ruck Squats
    Lap
    40-30-20-10 Ruck OHP

    Lactic acid checks were written on the 1st and second floors. Withdrawals available in the am.

    Other Rucking Discussion

    – Wikipedia college degrees
    – Corneal Tattoos
    – Jurassic park death count
    – Eye Doctor copyright wars
    – Basic Institutions of healthcare
    – Goats in the Machine incentive programs

    MC Ruck is brewing for 8/21
    BK 500 is 9/28

    Intentions for retreats

    COT and Tapper prayed us out

    Did we keep it 100?
    Is there an entire industry for phallic symbol corneal tattooing ?
    Did the guy in the opening scene of JP even die???

    Only 5 men know the deep truths today…but ya know they have a saying over at the advanced institution

    Real Eyes
    Realize
    Real Lies

    Watch your step and keep it atleast 99 today.

    SYITG
    Dox

  • Hey MacGyver, does HC=Home Catnapping!? – from Bolt

    4.5 got after S&M + 6.5 ran (Charmin was the .5 x 2) = 11 got better in the gloom.…except MacGyver; apparently he redefined “HC.”

    Expand our circle through EHing and Kotters. Who haven’t u called lately that you should…?

  • Man(y) Makers – Varying Rocks – from Mayhem

    Conditions: 83 def F, 85% RH, 87 deg F feels like temp

    6/7 pax takeoff in the gloom down the track, picked up one on the way
    1 pax went another direction

    Warmarama:
    SLOWvigoda 10x IC
    Grass Grabbers 10x IC
    Mountain Climbers 15x IC
    Crab Cakes 10x IC
    Tie Fighters 10x IC & flapjack

    To the rock pile
    YHC: “get a rock that you can do man makers with”
    Head to the football field

    Thang 1 OYO:
    Start at the goal line, murder bunny 10yds to first cone
    Man Makers 10x
    Squats with rock 10x
    Big Bois with rock 10x
    Murder Bunny 10yds to second cone
    Man Makers 10x
    Calf Raises with rock 20x
    Flutter Kicks with rock 20x 2-is-1
    Murder Bunny 10yds to third cone
    Man Makers 10x
    Thrusters with rock 10x
    V-ups (optional with rock) 10x

    Mumble Chatter included critiquing the rock size selection of others. Be nice.

    Thang 2:
    Line up on goal line
    First pax runs with rock to the second cone and back while other 6 pax are doing an exercise
    When runner returns, he calls out the next exercise, and a new runner takes off with the rock
    Completed two rounds = fourteen exercises
    Thanks for the extra Man Makers Hand Grenada

    Thang 3:
    Shuttle run with exercises
    Run to first cone, 10 merkins, back to start
    Run to second cone, 10 bonnie blairs 2-is-one, back to start
    Run to third cone, 10 burpees, back to start

    Thang 4:
    Exercise dice @ 6 rounds
    SSH, Squats x2, LBCs, chest press, and one more

    Return the rocks
    Back to the flag

    COT
    Announcements: week 0 of iron pax challenge is right around the corner
    Ended in prayer, continuing to lift up Bogey and his family
    Great way to start the week
    SYITG!

  • “A Bottle of Kaopectate” and HYDRATE! – from Bolt

    While we were minis Scrum fixture, Space Cowboy, due to kidney stones (hydrate!), Madoff, after prodding by Charmin, returned to the gloom for the first time in about two months. It was super muggy and I’m pretty sure the pax were already soaked before we even started the warm-up, which of course included the bolt warm-up theme song. Frac’s favorite line would prove to be almost predictive as Madoff pushed through the restart button that comes with being a Kotter. Luckily, he did not actually splash Merlot, but certainly felt like he was headed there.

    Warmorama:
    Hip Circles (clockwise) x 5 (in cadence)
    Hip Circles (counterclockwise) x 5 (in cadence)
    Abe SLOWgodas x 10 (in cadence)
    Open/close the gate each side x 10
    Tie Fighters x 15 each way
    Good mornings x 10
    Abe Vigodas x 10 (in cadence)

    The Thang

    KnOT/Mosey to JPAX for 5 min EMOM 10 burpees
    Recover with 1 minute focused sound counting
    8 count step ups x 20
    Irkins x 25
    LSS x 15
    3-man Coupon Dora: 100 skull crushers at bottom, 100 curls up top at opposite ends of route
    one man/block atop landing with second man timer who runs down ramp to third man at flag poles, picking up the count as third man runs up stairs to pick up count from first man. Upon completion of reps, exercise switches to blockees at both stations.

    Return blocks and KnOT/Mosey to garden of abs for v-up ring of fire (base position 12” off ground) followed by 10 burpees OYO. Finish with one minute of protractors. COT

  • By the numbers – from Hokie

    Renny Aug 08.04.24

    by the numbers
    14 Pax
    7 Teams of two
    7 Toys
    Thangs 1,2, & 3

    Warm-o-Rama:
    10 Tempo Merkins
    10 Grass Grabbers
    10 Abe Vigoda’s
    10 Little Baby Arm Circles Forward
    10 Little Baby Arm Circles Backward
    8 Big Arm Circles Forward
    4 BigArm Circles Backward

    The Thang 1
    DORA – Timer / Backwards
    100 Derkins
    200 Bobby Hurley’s
    300 Shoulder Taps

    Pax 1 starts exercise
    Pax 2 traverses to irrigation and bag with one of our 7 toys
    switch

    after each Pax used a “toy” on their mosey, teams move onto next “toy” for their next round

    our 7 toys were

    Sandy & Sweetness 60# sand bags
    Ball buster 53# sand bag
    Ball of Hell 80# sphere
    Charlie 25# chain
    Brick 1 & Brick 2 50# bricks

    if you was not yet available, do scapulars waiting on next toy

    The Thang 2 – KISS
    between each set, grab a toy and head to irrigation. if no toy available, or chosen, run backwards
    * 100 merkins
    * 90 squats
    * 80 merkins
    * 70 squats
    * 60 merkins
    * 50 squats
    *
    at 7:08 head to back of NOMA to start The Thang 3

    AMRAP 3
    10 Burpees
    10 Big Boi Sit-ups
    10 Bobby Hurleys
    AMRAP 3 minutes

    of course close with Sundays Mornings

  • Seafood Gumbo (i.e. No Andouille) 2024-08-03 – from Catfish

    Conditions – Hot & Humid, just like an August morning in Southeast Louisiana should be
    The Thang:
    To our great sorrow, our brother Douille was unable to make the workout this morning, so Mayhem started us off with a mosey to the peristyle for a warmup:
    Abe Vigodas x 10in cadence
    Grass Grabbers x 10 in cadence
    Tie Fighters (right leg forward, forward arm circles) x 10 in cadence
    Tie Fighters (left leg forward, backward arm circles) x 10 in cadence
    Peter Parker Peters x 10 in cadence
    Crab Cakes x 10 in cadence
    Q got passed off to Mr. Rogers, who brought the PAX over to the south side of the Great Lawn for a 5-exerice Dora. PAX paired up for cumulative 50 bupees, 100, merkins, 150 squats, 200 side-straddle hops, and 250 flutter kicks (1 is 1). Other (non-exercising) PAX ran across the Lawn and back (the long way).
    After this, Q got handed off to Hokey, who took the PAX to the East side of the Lawn for 11s, with 10 8-counts on the east side (10 to start) and 1 X-factor on the west side. PAX ran backwards across the field going east to west (because 8-counts were counting down) and forwards going west to east (because X-factors were counting up).
    Once this was completed, Q was handed to Catfish to bring things to a close. PAX got their heart rate up with 5 burpees OYO, then Side Straddle Hops (20 in cadence), then Imperial Squat Walkers (10 in cadence), then Bonnie Blairs (10 in cadence). PAX got down to faces for Jack Webbs. Catfish can’t count so good, so the count on these was 1,2,3,4,5,6,8,12, and 15 merkins, with a corresponding 2x set of air presses. PAX got back up for 5 burpees, then back to the flag for COT.

  • Alphabet soup – from Wet Tap

    Alphabet Soup
    While pondering the details of my upcoming Q, my 2.0, Redfish, expo marker in hand, began to compile a list of exicon moves.

    Although there was some input from YHC, this was an impromptu coup. Being a gracious fatherly figure, I explained and exposed the known weaknesses of my fellow PAX.

    The beatdown was explained after a very vanilla warmup. SSH, buttkicks, windmills, CherryPickers first/ arm circles after. I know- crazy!

    The whiteboard was dressed with the full alphabet A-Z. Each letter represents an exercise. 26 reps/exercise. 5 of the exercises utilized a coupon. There is only one coupon. The PAX can start on whichever letter they chose, but most follow alphabetical order thereafter. If your next exercise utilized a coupon, and it was being handled by a musky man; you had to take a lap (200yds) hoping it would be free when you returned, if not- another lap. The goal would be to complete the alphabet with all 26 reps.

    The list:

    American Hammers
    Burpees
    Curls
    Derkins
    Elbow Plank Jacks
    Fairy Jacks
    Grave Diggers
    Hillbillies (2:1 )
    Imperial Walkers (2:1)
    Karate Kicks (2:1)
    LBC’s
    Manmakers
    Nolan Ryans (26 each side)
    OUtLAWS
    Pickle Pounder
    Q’drenaline squats
    Russian Dips (2:1)
    Side Stratle hops
    Thrusters
    Nutcrackers (2: 1)
    V-uPs
    Winshield wipers.
    X-Factors (2:1)
    Yankee Jeaux’s®
    Zebra Butt-Kicks (2:1)

    Many lessons were learned.
    A goose will Become broody when a coupon is near.
    2. A gosling has a motor like a nascar engine.
    3. A cuz will pity those less fortunate, until he is presented with a coupon.
    4. A smooth tempo is hard to stop.
    5. The valve train is well oiled and seldom overheats
    6. 26 manmakers will make you rethink your sons intentions.
    7. How do you submit “ Yankee Jeaux” as an official exicon. ( coupon deadlift while grimacing and offering free dad jokes to those passing by)

    All in all, the morning Flew by- most were gassed and All were sweaty.

    COT and prayers by Lil cuz.

  • Skip the Rocks -Train for the Rim – from Mahatma

    It’s 10:30PM – where to head in the AM, there is always a fear that I may have signed up and forgot so check the sheet…..Rock City: empty, no hesitation, signed up and set the alarm! YHC drifted off to sleep thinking about what kind of beatdown to dream about.

    With anticipation YHC woke ahead the alarm, grabbed the boombox and headed out. Pulling up Mr Rogers and Rudy were already in the bullpen chatting up the morning as to Rudy’s training for the WildWest mosey. While walking up SamBro was walking up with FNG Steve. Than Wedding Planer, Handgranada and Mayham showed up with smiles on their face….it must have been the sight of the Boombox!

    Quick disclaimer for the FNG – Handgranada said something in Mississippian slang about how inspired he was! Off to warm. Just simple boring stuff but we got through it.

    Then YHC instructed pax to meet at the entrance to the bleachers – with highly motivating tunes cranked up the Rim training begins 2 rounds through the bleacher gauntlet 3 sec interval between pax 5 burpees at the end; rinse and repeat – slower pax gave way to speeders in the 2nd round.

    NOW the warm up is over. Head to the track for an Indian run 1 lap passing the BB from front to back with the last pax carrying it to the front Mayham did his best impression of John Qusack from the “Say Anything” movie running with BB overhead! Once complete we made our way around locked gates determined to get to the pull-up bars. Now 3 rounds of 3 PUs and 5 dead hang leg lifts then all pax were recovering in plank on the retaining wall for some push ups.

    Now on to the gym for a lil bearcrawl stair climbing push ups.

    Then RC’s version of “Good Morning” 3 rounds overhead press, claps followed by 5 donkey kicks and 1 handstand press.

    Then one 2 team bearcrawl / lung around the gym.

    With 8 minutes left another Indian Run back to the bleachers for 1 last sprint through the gauntlet finishing with 5 burpees.

    Time was up so we begrudgingly headed back to the flag where upon our 5 core principles were stated for our then FNG, now known as “Barney Fife”.

    Closed out with a prayer of gratitude and a reminder that each day is a morning glory of Mercy and new opportunity in life. It’s always an honor to lead. God Bless!

  • The Return of Cheese Steak – from Squints

    SSH x 20
    Slow Abe Vigodas x 10
    High Knees Across the Lot
    Imperial Walkers x 10
    Hillbillies x 10
    Side Steps Across the Lot
    Arm Circle Forwards x 10
    Arm Circle Backwards x 10
    Seal Claps x 10
    Butt Kicks Across the Lot
    Peter Parkers x 10
    Shoulder Taps x 10
    Monkey Humpers x 10
    Bear Crawl Across the Lot
    Mosey Around the Statue

    Tabata Thang #1
    1. World War 3 Sit Up
    2. Skull Crushers
    3. Handstand Around the World
    4. Curls

    Tabata Thang #2
    1. Burpee with Coupon
    2. Wife Pleaser with Coupon
    3. Single Arm Kettle Bell Swing
    4. Reverse Snow Angel

    Tabata Thang #3
    1. Dips
    2. Cinder Block Step Ups
    3. Incline Merkin Rotating Hands on Coupon
    4. Gas Pumpers

    Round of Mary
    1. V Sit Up
    2. Penguins
    3. (Insert Saban Exercise)
    4. Wife Pleaser
    5. American Hammers

    COT: Count-A-Rama, Name-A-Rama, Announcements, Intentions, Sweaty Ball of Man

    Have a Great Week, HIMs!