F3 New Orleans

Tag: Briefs

  • Let’s Grow This Thing!

    So, when YHC arrived at the Mothership he was wondering how many PAX would show up as the Northshore was hosting their Convergence and 3 yr. anniversary.  Congrats Northshore PAX!  Happy to hear there was a strong contingent of Southshore PAX to help you celebrate.  With that, I was quite surprised to see 10+ PAX upon my arrival at the Flag.  This quickly grew to 20+ PAX.  Many new faces amongst the group.  As I said the disclaimer, I asked if there were any new guys to F3.  Four men yelled out. Nice job PAX on the EHing.  And we are off!

    Mosey to Great Lawn for Warm Up:

    Line up in single line.  All exercises into Q yells Halt

    • Walking Soldiers
    • High Knees
    • Butt Kicks
    • Carioca
    • Defensive Slides

    Circle up for additional warm-up:

    • Forward Arm Circles I/C X20
    • Reverse Arm Circles I/C X20
    • Imperial Walkers I/C X20

    Mosey to Blocks for:

    Block Work-Out

    • Curls I/C X20
    • Military Presses I/C X20
    • Rows I/C X20
    • Alternating Merkins with one hand on Block I/C X20
    • Chest Press on Six I/C X20
    • Flutter Kicks Holding Block Up I/C X20

    Indian Run to Practice Track for Dirty McDeuce

    1st Set

    • Merkins
    • Monkey Humpers
    • Crunchy Frogs  

    1 Lap around the track

    2nd Set

    • Diamond Merkins
    • Jump Squats
    • Hello Dollys

    1 Lap around the track

    3rd Set

    • Staggered Right Merkins (Right Foot over Left Foot, Thanks Peppah!)
    • Lunges
    • Real Freddie Mercurys

    1 Lap around the track

    4th Set

    • Staggered Left Merkins (Left Foot over Right Foot)
    • Copperhead Squats
    • LBC’s

    1 Lap around the track

    All of the above exercises done in I/C X12

    Mosey Back to Peristyle for short series of stretches

    Count-off, Name-o-rama (4 FNG’s Baloo for Jungle Book Character, Dancing Queen because he tried to name himself and he’s a swing dancer, swinger?, UnBelizeable because he is from Belize and is 60+ and killed the workout, Gideon because birth name is Ben Bible, need I say more), Announcements and Prayer

    Thanks for the honor of letting me lead.  As I looked around the CoT, YHC saw many new faces not just FNG’s.  This is a testament to all the PAX who are sharing this gift called F3. 

    LET’S GROW THIS THING!

  • My 45 minute birthday party

    Party of 16 was ready to celebrate my birthday one day late.

    Gave the necessary disclaimer and off we went.

    Mosey around the fountain and circle up in the grassy area for:

    COP #1: Warm Up

    31 X SSH

    31 X IW

    31 X PP

    15 X JLO

    15 X LSS

    15 X Windmill

    Mosey down to the lakefront to get a little mid post Mary in:

    5 X LBC at Lightpost 1 increasing reps by 5

    continue until reps = 40

    Mosey further down the lakefront to a parking lot between the shelter and levee for:

    7 of Diamonds- pax split up into 4 groups, 2 on top of the levee, 2 in the parking lot- to make a diamond, or rectangle, or square….

    Perform each exercise, rotate, and increase next exercise by 7 reps.

    7 X Burpees

    14 X Flutter Kicks

    21 X Merkins

    28 X Can’t Remembers

    35 X Squats

    28 X Can’t Remembers

    21 X Merkins

    14 X Flutter Kicks

    7 X Burpees

    Mosey to a grassy area for:

    COP #2: Jack Webb

    1-10 Merks with 2-20 Air presses

    Time to head back to the flag, we moseyed along the lakefront with 2 sudden change stops of 5 X Burpees OYO.

    COP #3: Mary & Light Stretching

    31 X American Hammer

    31 X Crunchy Frog (crowd pleaser)

    Mosey across the street to the flag

    Countoff, Name-o-rama, announcements, intentions, and prayer

    Welcome El Capitan!

    Thanks for letting me lead again,

    Cowbell


  • Take Me Out To The Ballgame

    YHC was honored to perform my VQ at The Foundry today. Thankfully rain has held off for several days as I was concerned about possibly ruining the grass for the exercises I had planned. I had been bouncing some ideas around in my head and reviewed the entire Exicon to get some good ideas. Despite their absence from the Lakeview Clown Car today, Tclaps to Kuch (sickness) and YaMomAnEm (out of town) for providing suggestions, guidance, and allowing me to bounce ideas off of them. The remaining members of the LCC, Half Nelson and Abacus, happily joined along for what was hopefully going to be an entertaining workout.

    15 PAX gathered in the gloom today at the usual spot in Roosevelt Mall and after what could’ve been the shortest disclaimer I recall we mosey’d over to the track.

    THE WARM UP – all in cadence

    • SSH x 27
    • Windmills x 9
    • Peter Parkers x 9
    • Parker Peters x 9
    • Wife pleasers x 9
    • Left single leg wife pleasers x 9
    • Right single leg wife pleasers x 9

    Next we performed a “Cleveland Indians” run. Due to the size of the PAX (thankfully it was an even number) I opted to split into 2 groups as we ran towards NOMA then promptly continued the loop and headed back towards Falcon Field. Along the way the running group I was a part of realized the other group had dwindled from the initial 8 members down to 5. Some comments were made as we realized we were not following the motto of “No Man Left Behind.” Those PAX members who had already reached Falcon Field promptly decided to sweep the 6 and complete the run.

    Thanks to the Exicon I was able to determine what would be meat of our workout today. Since I am a baseball lover I thought “Field of Dreams” would be a great way to include a little bit of everything. After splitting inot 4 teams of 4 men instructions were spelled out.

    • Home plate group perform 18 burpees and would be our counter.
    • While group at home plate performed burpees, first base group performed squats, second base group performed merkins, and third base group performed LBCs. All of these groups would perform AMRAP.
    • Once home plate group completed 18 burpees they would “Chicago Cub” crawl to first base. At that time first base group would “Chicago Cub” crawl to second base, etc. until all 4 groups had completed all 4 stations.

    After a small amount of confusion on when to crawl, the PAX quickly understood the rules of the exercise upon my second attempt and completed without incident and most importantly without injury.

    After a 20 count from War Eagle we moved on to a timed team competition. PAX was again split into 2 groups. Group 1 lined up at home plate to run the bases. The first participant would take off and upon reaching second base would yell for the next runner to go until all members had hit all 4 bases. While Group 1 ran, Group 2 headed to left field for some walking lunges until Group 1 had finished. We then swapped and while Group 2 ran the bases Group 1 performed an exercise which looked like more LBCs. I realized afterwards I did not actually instruct this group on what to do while Group 2 ran the bases so they thankfully took it upon themselves to lead each other.

    Finish times:

    • Group 1: 1 min, 32 sec
    • Group 2: 1 min, 23 sec

    Since Group 1 had lost in admirable fashion they performed a penalty run along the warning track with a stop in center field for 9 burpees. Group 2 headed to the left field line for some celebratory Nolan Ryan’s. 9 reps on each side were performed in cadence followed by a plank and wait until Group 1 returned. Cowbell requested group to plank on elbows so his request was granted.

    With the PAX whole again we completed the workout at Falcon Field with 27 “Los Angeles” Sweat Angels. Mosey back to flag (or at least where flag typically is located.)

    COT – countarama, namearama, intentions both spoken and unspoken, and prayers of thanks.

    Thanks to everyone for allowing me to Q today and try something out at the baseball field I had been wanting to mix in. Now that I have my VQ under my belt I look forward to future Q’s.

  • Speed workout

    Something different for pax this morning at 610 stomp, some speed work at the track. Isn’t this why we set up the workout near the track, yet we always head away from it? In any event it is great timing for those getting ready for CCC on the 20th. Here is what we did:

    Warm ups:

    IW x 20

    PP x 15

    Grass grabbers x 15

    Then (1) mile as fast as we can for a baseline time measure, cool down.

    Back again for another mile but…. 10 burpees at each split 4 times

    The speed runs at 100, 200, 300, 400 and 100 jog in between.

    Then some stretching and Mary:

    Flutter kicks -15

    Freddie Mercury – 15

    IBCs – 15

    Then back to COT to name fngs and the normal closings, welcome to new FNGs and hope to see you again.

    Finally, condolences to Hawgcycle for the passing of his mother. Our prayers are with you and your family in this hard time.

    See y’all on the radio and in the gloom

    Bongo