F3 New Orleans

Category: Northshore

  • I just felt like running…. – from Jose10k

    Hogs breathe, bbq, and yhc showed up this dreary morning, ready for the crazy Ivan. A simple poll was taken, and we just felt like running. Through the wet streets of Covington, the 3 of us jog at a slow pace. Discussions of family, work, the crazy Ivan, runcajunrun, and of course COVID. I realized that I am truly blessed to call these men my brothers, my family. We still have never had a solo A1C, and every workout has been great. Thank gentlemen for coming out, and I hope we see everyone out tonight for the crazy Ivan. Jose10k out….

  • Screw It Dude, Let’s Go for a Run – from Bushwacker

    QIC showed up early to unleash a hidden surprise and then started warming up with laps. Nobody showed… except Cowbell, so we ran!
    THE END

  • Curls for the Girls! – from BBQ

    The weather was cold and rainy but that did not stop 10 sturdy and strong NS F3 men from rising to the challenge. The beat down moved under the trailhead shelter and went heavy on coupons. The warm up exercises were side straddle hops, torso twists, self love, wind mills, arm circles with little balls and biggest balls, grass grabbers, mountain climbers, inverted mountain climbers, plank jacks, merkins and shoulder rolls. YHC had some struggles with cadence and count but I think I am making some progress! Coupons were used for 4 rounds of 11 exercises. 3 types of curls, overhead lifts, rows, kettle bell swings, squats, Al Gore meets George Thoroughgood, LBC’s, leg raises and flutter kicks. Shooter will be sad to miss this beat down. Curls should continue to be a focus to be ready for the girls at the joint NS F3 and FIA workout on 2-25! We did one round of tricep curls at the end to keep arms from becoming too bicep heavy. Mobydick inspirationally prayed us out.

  • We all do this, don’t we? – from Waterpik

    Today’s beatdown was plagiarized from Hogsbreaths beatdown at the marsh a couple of weeks ago. We all copy workouts, don’t we? Here we go: PAX grabs a cinder block, lines up in a single file line on Lamarque st and starts heading towards the lakefront. Instructions were to walk to the lakefront with the coupon. Last man in line jogs to front of line with coupon. Rinse and repeat. At the lakefront sets of Tabata were on the menu. , 30 secs with 10 secs rest. Exercises were merkins, 100s, big boy sit-ups, Supermans, freak nasties, rows w/ coupon, presses w/ coupon, kettle bell swings, leg raises. Rinse and repeat. With 15 minutes to spare, grab coupon and head back to the marsh.
    5 minutes left: hit the 6 for some Mary: cowbells crunchy frogs ((where was cowbell?), flutter kicks, chill cut plank.

    Have a good week guys! Y’all bring out the best in me! I hope F3 brings out the best in all of you too

  • Shhhh HIIT! – from Akbar

    YHC has been thinking about a HIIT workout for a while but wanted to keep it a secret of sorts. Kinda like when you tell pax to bring gloves, and they don’t show at all. So I kept it quiet, within the family circle. Like the Grinch, tip toeing around with an evil wide grin before stealing presents. Shhh! We are going to do some HIIT today.

    The gloom was a humid 61 degrees, which felt like 85 after so much cool weather the last few weeks. YHC and Grover arrived 10 minutes ahead of go time, and quickly saw the blinding LED lights of Waterpik pull up behind. 3 flags planted, 5 on the basketball court picking up trash from the day before, and we were ready to go.

    Warm Up: x10 IC – SSH, Grass Grabbers, Imperial Walkers, Hillbillies, Self-Love, Torso Twist

    Quick warm up run to the stop sign and back, pick up a block and head to center court. About this time, Cowbell showed up to make 6. T Claps to Pixie Stix for grabbing a man-sized block at age 15, it was duly noted that Grover was using a half block until last month.

    Thang: HIIT

    It was one of those days when some things look good on paper, but you quickly need to modify. We went through multiple sets of Tabata with varying work and rest times focusing on form, power, lean, and some plyo work

    Set 1: Power 3 sets of each exercise; 15s all out work and 40s rest

    Mountain Climbers, Squat Thrusters, KettleBell Swings

    There was some low mumble chatter about going all out for 15s and a 40s rest. It did seem like 40 was long so a modification/intensification was needed and we bumped it down to 30s rest

    Set 2: Lean Explosion 3 sets of each exercise; 20s work, 10s rest

    Sister Mary Katherine’s, High Knees, Jump Squats

    Set 3: Plyo Set 3 sets of each exercise; 30s work, 15s rest

    Plank Tuck to Tuck Jump (2 groiners and a jump squat); Plyo jack merkin, Balance Bicycles (Goblet Squat Freddy Mercury); then Block Press Freddy Mercury’s

    Set 4: Chest, Tri, Back, Shoulders 30s of work, 15s rest

    Tricep Chest Press, Tricep Chest Press with knee raise; Tricep Chest Press with knee raise and leg raise

    Block Row, Block Row with Inchworm merkin

    Elf on the Shelf; Alpos, Block Curls

    Put up blocks, time for 5MOM

    Mary x 10 IC: Heels to Heaven, Hands to Heals, Leg Raises, LBC, American Hammers, Crunchy Frogs

    Count/Name

    Announcements: Krazy Ivan, Run Cajun Run, F2 a week from Thursday with FIA – Tap Room in Covington

    Grover prayed us out.

    Thanks for hanging in there this morning and giving it your all,

    Till next gloom – – Akbar

  • Dreams Do Come True – A Tribute to MLK – from Akbar

    YHC arrived at the Marsh to a cool 32 degrees this morning. While Grover and I sat in the car for a pre-thang warm up, we were not the first to arrive. Out of the corner of my eye I could see a lone figure doing Burpees. At first I thought it was @Cowbell, since he left the only reply to my Pre-Blast about F2 after the beatdown. But no, it was none other than Russo. His Burpees were polished, in cadence, reminiscent of Mr. Miyagi’s flowing Crane kick. Alas, Cowbell did not show.

    Today we would celebrate Martin Luther King. A man with humble beginnings who had a dream that did come true.

    Warm Up: Grass Grabbers, Plank Jack, Self-Love, Big Arm Circles (front and back), Torso Twist IC x10-20

    Thang

    Modified Hero WOD for MLK based on events in his life.
    *The first 3 events, second exercise were 1 is 1; the rest of the second exercises were 2 is 1

    1929: Born in Atlanta

    19 Merkins 29 High Knees

    1944: King entered Moorehouse college at the age of 15. He would go on to receive a Bachelors in Divinity from Crozer Seminary and a Doctorate degree from Boston University’s School of Theology

    19 Freak Nasty’s 44 Randy’s (arms, up in field goal position, lower down and back up)

    1946: Atlanta Constitution publishes a letter to the editor from King stating black people should have same rights and opportunities as all American people

    19 Block Curls 46 Butt Kicks

    1955: The Montgomery Bus Boycott with Rosa Parks, King is thrown in jail for protesting

    19 Block Rows 55 Moroccan Night Clubs

    1956: US Supreme Court affirms Browder V Gayle – declaring Montgomery and Alabama bus segregation laws unconstitutional. King is one of the first to ride a bus with whites.

    19 Goblet Squats 56 Mountain Climbers

    1960: King met with Lyndon Johnson, Dwight Eisenhower and John F Kennedy to discuss racial inequality

    19 Shoulder Thrusts 60 Butt Kicks

    1963: The march on Washington DC, Kings I Have a Dream speech

    19 Merkins 63 Step Ups

    1964: King receives the Nobel Peace Prize and the Civil Rights Act of 1964 is passed

    19 Freak Nasty’s 64 Freddy Mercury’s’

    1965: The 54 mile march from Selma, Alabama to Montgomery ending at the Edmund Pettus Bridge. Riots broke out and this day would be known as Bloody Sunday.

    19 Block Curls 65 Lunges

    1968: King assassinated in Memphis, TN

    19 Block Rows 68 Arm Circles

    1986: Inaugural Martin Luther King Day

    19 Goblet Squats 86 100’s

    1/18/21: MLK today

    18 Shoulder Thrusts 21 Burpees

    Mary IC
    M: 20 Merkins
    L: 50 LBC’s
    K: 20 Knee Raises
    Heels to Heaven, Hands to Heels, Crunch Frogs for (the missing) Cowbell x10 IC

    Count, Name-O-rama

    Announcements: Krazy Ivan, Run Cajun Run (replacing Run Ranger Run)

    Although Russo, Waterpik, and The Pelican had to work, the rest of us had a great breakfast and F2 at the Waffle House.

    Always great to hang with you guys for F3 and F2. Thanks for letting me lead

    SYITG,

    Akbar

  • Disco Rumble – from Hogs Breath

    We began with a quick discussion between hogs breath and Jose 10k about who would Q this am. Hogs Breath assured the pax he would lead. About this time BBQ pulled in blasting his high school disco alma mater. Jose 10k decided to take this as a challenge and began a musical chorus to Berger’s, Abba and other disco greats!

    The warm up:
    15 mountain man poopers
    20 imperial walkers
    10 toe touches

    Jose then lead the pax to mosey and collect some coupons. After we returned to the height of A1C we began our “royal rumble!!!”
    Hogs breath put 80 seconds on the stopwatch and pulled out the “deck o’death”! The rumble began as a card was over turned, while the pax were completing the listed exercises, a single pax would take his coupon and run the perimeter of the A1C rooftop. If the pax completed the course prior to the stopwatch expiring the pax would take the remaining time to rest. Then the next pax would pick his coupon, a card overturned and the pain would commence again. Miraculously not a single Club card (these are core exercises) was overturned. The majority was hearts (cardio) and Spades (legs) with a few diamonds (arm) thrown in for good measure.
    At 0546 Jose 10k had to depart. Recognizing that the rest times were getting shorter and shorter…. we played a round of”F3 poker” were all pax drew 5 cards and the “winning” poker hand was the next round of exercises. BBQ turned over a pair of 6 so we completed 2 rounds of:
    Backward run
    Lunge walk
    Flutter kicks
    Jump lunges
    karaoke

    Ended with a count-o-Rama, circle of trust and announcements.

  • Morning Stroll with Cowbell – from Akbar

    YHC arrived at 5:13 to a gloomy 38 degrees and no PAX. My sidekick Grover was out with a shoulder injury that would last until his round of golf in the afternoon. Mosey around, plant the flag, wait, wait. Wait – is that LED headlights? Did Waterpik recover more quickly than expected? And surprise! it’s Cowbell, who would have arrived early had he not gone to Grandmas House first. And then there were 2.

    We went the normal street to street down to the lakefront, hit the wall, and moseyed back with a great Monday morning marsh conversation.

    Warm up x10-15 SSH, TORSO TWIST, SELF LOVE, IMPERIAL WALKERS

    Grab coupons for 20 block curls

    6 blocks to the lakefront stopping for 20 Merkins and 20 Squats every other block.

    Wall at lakefront, 3 sets of Freak Nasty and Bulgarian Split Squats IC x20

    6 blocks back to the Marsh at 20 Merkins and 20 squats

    30 Block Curls to finish just in time for 2 minutes of Mary

    LBC and Crunch Frogs IC x20

    1,2 Count and Name and YHC prayed us out

    Simple, but effective workout, always great for a Monday morning Marsh run and catch up from the weekend.

    Til’ Next Gloom,

    Akbar

  • Blimp 11’s – from Cowbell

    COP #1: warm
    20xSSH, high knees, butt kicks, mtn climbers, Peter Parker’s

    Warm up lap around the trailhead

    The Thang:
    3 rounds of 11’s using BLIMPS exercises (one exercise at top of stairs and the other at the end of the breezeway)
    Round 1: Burpees and Lunges
    Round 2: Imperial Walkers and Merkins
    Round 3: Plank Jacks and Squats

    COP #2: 6MOM
    20x crunchy frogs

    Shooter prayed us out.
    FYI- doing this on Rudy’s new backblast experiment format and it’s super easy.

    Thanks for letting me lead!

    Cowbell

  • Legs & Core – from Einstein

    The PAX had a perfect workout morning at The A1C with cool temps, low humidity, and a clear view of the waning crescent moon from the upper-deck of the parking garage.

    This morning was leg and core work.

    Short disclaimer …
    Warmup:
    all 20xIC: SSHops, TTouch, WMills, IWalkers, HBillys, ACircles, DBrees, MKicks, Swimmers, HKnees, BKicks

    Main Event: Leg work at every other parking space stripe; first round – jump squats, second round – straight-leg bearcrawl, third round – bonny blairs, fourth round – Sr.Mary Catherines
    between each leg round we did a set core exercises, including: iron-crosses, crunchy frogs, scuba steves, arch-ups, v-ups, sit-ups, left to right (hands to ankles and elbows to knees)

    Count-o-rama, BBQ leads us out with a prayer.

    Thanks guys. Always fun to lead