F3 New Orleans

Tag: Catfish

  • The Calm before the storm – from Mahatma

    Deciding where I planned to spend my Wed 4-21-21morning I saw that the Foundry needed a Q so why not!?
    12 pax showed up with the intention of starting the day with more than hitting the snooze and rolling out of bed.
    After a quick disclaimer we moseyed to the track for a warm up consisting of stretching, SSH, WM, something that Double Fudge new the name to, scuba kicks (not knee jerks) then off to the “core” event.
    Pax line up (1-12) at mid point of straight away. Pax 1 ran (50-75%) to mid point turn 1, once there he moved into lane 2 while pax 2 started his run, when 2 arrived he moved over to lane 2, pax 3 started and pax 1 started a run to the other end of the track (so 1/2 way around) moved into lane 3, once 3 arrived 4 started, 3 moved over, 2 started. This continued with a 3/4 then a complete full 1/4 mi (1 full run around the track). We completed it (some got a little extra core while waiting for pax to finish) but it wasn’t as “smooth” as it was mentally thought out to be, so rinse and modification – break into 2 groups of 6 then go in reverse – full loop, 3/4, 1/2, 1/4: it could be brought back with additional modification. On to more core – as pax finished there was a line forming in the outer lane, each figured out just join in and ever pax added their version of core to the effort. We finished with a 2:30 minute plank / merkin initiative. Then back to the flags for COT.

    Glad to see the crew and the opportunity to lead. We lift up DaParish’s buddy who passed suddenly as well as Disclaimer and his family. We ask for God’s Grace to lead with humility in engaging all who we come into contact with.
    God Bless – get ready for the H8 – you against you!

  • 610 on 420 – from Catfish

    Accelerated 610, starting with running on the usual route, stopping for 10 burpees every 5 minutes. 15 minutes out, 15 back to the track.

    At the track, did some beat crawl laps on the western end waiting for the six. Nothing fancy, just bear crawl to one end, 10 merkins, bear crawl back, 10 merkins, rinse and repeat.

    Finished up with Dr. W’s, Peter Parker Peters, then back to the flag for CoT.

  • Play Time – from Heisenberg

    Disclaimer
    Warmup -IC Imperial walkers x 25, Grass Grabbers x 10, Daisy Cutter R 5 L 5, Abe Vigota 10, Merkins 20 (up down cadence), Arm Circles F x 20, B x 20, Overhead claps x 20, Moroccan Night Club x 20, Some OYO self love, Shoulder Shrugs x 10, Back Stretch x 10
    Face Breakers – From the top of the steps on NOMA, IC descending a step after each round Floyd Mayweathers 8,7,6,5,4,3,2,1
    Time to Play – Starting at Tree 1 Bear crawl to next tree, 5 merkins ( or knerkins), lunge walk to next tree, 5 merkins (or knerkins) repeat till you run out of trees. The grass was a little sloppy and underwater at times.
    Return to NOMA – Pax moved to the dry side and did a Route 66 with Flutter Kicks 4=1.
    Ring of Fire – We stopped at Tree 11 and had a quick Ring of Fire merkins (or knerkins)
    Sunday Mornings – Short mosey to the back of NOMA for 3 rounds of Sunday Mornings.
    COT
    TClaps to Catfish and Triple Shift for doing the workout with ruck plates.

  • The Cindy Crawford – from High Rise

    On a lovely humid warm morning the brace men of F3 arrived for my first official Q in quite a while as I had been nursing a mild injury. I was limiting my F3 attendance to avoid further injury but I also had planned on this particular beatdown as a way to test out my injury and also push the men of F3 as we are all prone to do. Disclaimer was given and off we went.

    Warm up: Mosey around part of the track while performing high knees, butt kicks, and karaoke while on our way to The Foundry.

    Tha Thang: As everyone gathered at The Foundry I explained the workout for today. 30 minutes AMRAP of a full body exercise routine: 5 pullups, 10 merkins, 15 squats, 20 LBCs (1 is 1), and 25 calf raises. Thanks to the Exicon for helping me find this routine called the Cindy Crawford.

    After 30 minutes we moseyed back down Roosevelt Mall to the flag where we cooled down with some stretching.It was a pleasure as always to lead the men of F3 and I was glad to report that no further aggravation of nagging injury occurred.

  • Easter Sunday Funday – from Catfish

    PAX: Vagabond, Hokie Pokie, Pyro (NC), Abacus, Catfish(AOQ), Heisenberg, Landline (QIC / Memphis)

    The Scene:
    Beautiful Easter Morning. Clear skies and 57 degrees. YHC had never posted downrange nor Q’d outside of F3 Memphis, so I decided to kill 2 birds with 1 stone. AO Renaissance in City Park NOLA. A fancy pipe laden Shovel flag was flying at the fountain in front of the Museum of Art.

    Warmorama:
    Motivators from 6
    Tempo Merkins x 15 IC
    Tempo Squats x 15 IC
    Imperial Walkers x 15 IC
    Alternating Daisy Pickers x 10 IC
    Allowed the PAX to stretch OYO while I explained the next workout.

    The Thang:
    Bataan Death March Merkin Mile
    Line up single file for a slingshot style run. Last PAX drops and does 5 burpees then sprints to the front of the line. When last PAX in line gets passed, they drop and do 5 burpees. Rinse and repeat. We did this for about 1 mile stopping approximately every quarter mile for the following.
    Diamond Merkins x 25
    Hand Release Merkins x 25
    Wide Arm Merkins x 25
    Merkins x 25

    Bolt 45 (Or 90 if you’re counting actual reps)
    Top half Squat x 15 IC
    Bottom half Squat x 15 IC
    Full range squat x 15 IC

    Burp Back Mountain
    Partner up DORA style for 100 cumulative burpees. 1 partner does burpees while the other travels backwards up the stairs and forwards down the stairs x 5 times. Then they swap. Flutter kicks until all in.

    Captain Thor’s
    Jack Webb style. 1 to 4 Rep ratio.
    1 Big boy sit-up, 4 American Hammers
    2 BBS, 8 AH
    3 BBS, 12 AH
    Keep increasing reps each round until
    10 BBS, 40 AH. (A real ab burner/ crowd pleaser)

    Mosey to the back of the museum for a tradition at this AO called Sunday Mornings

    Wall squat with 10 overhead claps.
    5 Donkey kicks with feet above a line on the wall.
    On last donkey kick, go balls to the wall and do one inverted merkin. Rinse and repeat for 5 minutes.

    Mosey back to startex.

    COT:
    Are you accelerating in all 3 Fs? Are you cruising along and maintaining? If so you aren’t accelerating. Set goals, make a plan to reach those goals. A goal without a plan is just a wish.

    Prayed for our country and for 2 expectant mothers for a safe and healthy delivery.

    This was my first time posting outside of Memphis. The hospitality in NOLA is awesome. Met a bunch of great HIMs and shared some of what we do in Memphis. Thankful for the opportunity to be able to lead a workout in a new city and to get a little outside my comfort zone.

  • Beethoven and Burpees – from Pop-Tart

    Warm up
    SSH – 10 IC
    Imperial Walkers – 10 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Overhead claps
    Self love
    Grass Grabbers – 10 IC

    High Brow workout at the Renaissance this morning exploring Beethoven’s grit and genus.

    https://open.spotify.com/playlist/088Sk2PLdtaapKL9XpcGY8?si=gqAbqKrATxSgf0YpqqaIKw

    The 9
    Beethoven wrote 9 symphonies in his lifetime. These are know as “The 9″… along with the 1927 Yankees.

    Work:
    9 burpees every minute for 9 minutes

    The Fate Symphony — #5
    “These notes depict the hand of fate knocking on my door.” In it’s entirety the piece represents a battle between death and despair vs hope and life.

    Work:

    Dora
    Run / merkins – 100
    Run / lunges -200 1/1
    Run / American hammer – 300 2/1
    Dips / Rising merkins up the NOMA steps – accumulating count
    Dips / Scuba diver merkins down the NOMA steps – accumulating count

    Allies in WWII used Symphony #5 it as a Victory call, V in mores code is ( . . . — ) mimicking the first 4 notes of this piece. Ironically as Beethoven was German

    Work:
    Sunday Mornings x5

    ….I’m going to end with a quote that people attribute to Calvin Coolidge, but it’s really by Ray Kroc, one of the founders of McDonald’s: “Nothing in this world can take the place of persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent….”

  • St. Paddy’s Day Brick Fest – from Rudy

    The Playlist: https://open.spotify.com/playlist/04wIJSMgALwapngjBJXwXP?si=dH03I0VjQ0qMJMSTUS5oqA

    11 PAX joined YHC for a St. Paddy’s morning fest. Humid, and warm. Good to see some old faces (looking at you Amnesty) and new (Sir Purr! Welcome back to workout #2!)

    Lots of green around the horn. Bongo didn’t get the message, but pointed to his light green light on his workout watch as if that counted. Catfish also didn’t get the message, but no PAX had the audacity to call him out for it. Much debate on whether Saban’s yellow-ish highlighter tank was closer to Green than Kuch’s Aqua Athleisure shorts. Thanks to Snooze and Da Parish for CLEARLY wearing their finery. The mom’s of the group (Ya Mom ‘n’ Dem, Mama’s Pride) – B- for effort on the attire front….

    Disclaimer, then open up the Pot o’ Gold (i.e., YHC’s Mini) to grab 2 of the red-colored Bars o’ Gold (i.e., “Bricks”). Head to the track.

    Quick warmup with some stretching, SSH and IW. Then b/c YHC had often wanted to try it – lets do Bat Wings with the bricks. That’s a good challenge. It will make a return appearance.

    The Thang:

    Queue up the Irish Music. We’ll rinse and repeat a tabata-ish workout. 4 Rounds of Exercises (45 seconds on, 15 second rest), then a Lap aruond the track (everything with the bricks).

    + Round 1: Seal Claps, Dying Brick-roaches, Lunges, 8 count body-builders.
    + Round 2: Floyd Mayweathers, Crunchy BrickFrogs, Calf Raises (awkward…), 8 count body-builders.
    + Round 3: Merkins, Irish Twists, Monkey Humpers, 8 count body-builders
    + Round 4: Newston’s Cradle, LBBCs (Little Baby Brick Crunches), Squats, 8 count body builders
    + Round 5: T Merkins, Brick-guins, Side Lunges, 8 count body-builders

    Back to the flag. YHC had grand ambitions of getting lots more 8 counts in. But I greatly underestimated the time it would take us in total to run a mile carrying bricks. So OYO over the course of the day – everyone owes about 300 more 8 counts (to commemorate the 1 year anniversary of the initial 8 count challenge, increasing by 1 per day until “No more covid restrictions for the great state of Louisiana”).

    COT: Countoff, Name-o-Rama (Sir Purr? Surr Pur?), Announcements and closing out with a prayer. YHC especially wants to thank the “75 Soft” group under whose strict tutelage YHC has been driven to keep reading his bible. Specifically, messages over the last few days have emphasized import of Evangelizing. Its not sufficient for us to just hear good works, or even do good works. We need to be inspiring others through our actions. That applies spiritually, professionally, personally. Thanks 75 Soft-ers.

  • Happy Pi Day – from Fracsac

    5 Pax made a choice to take the DRP on their journey to get right and posted to the Renaissance after springing forward an hour and losing some sleep. With a couple shovel flags planted, disclaimer was given, then:

    Mosey to the steps of NOMA and face the bacon:

    SSH IC x 31
    IW x 15
    Abe Vigodas x 10
    GG x 10
    Bat wings (dancing during Moroccan NC)

    Time to get down to business:

    EMOM 10 Burpees x 5 minutes

    Mosey to tree line for more burpee fun:

    Starting at 1st tree, bear crawl to next tree and complete 5 burpees. Rinse and repeat x 10.

    Note: that’s 100 burpees before 7 am!

    Mosey back to fountain for dips and merks. 1 dip at fountain, run up to steps bunny hopping lower 3 and do 1 merkin at 1st of 8 steps.
    2 dips, 2 merkins on 2nd step
    3 dips, 3 merkins on 3rd step
    Rinse and repeat up to 8th step

    Mosey to back of NOMA for Sunday Mornings! All Pax did at least 6.

    Return to flag for 3 minutes of Mary to finish it out.

    COT

    NMM

    -The Renaissance is a great way to kick off the week!
    -GrowRuck 20 at F3 Alamo is coming up fast April 9 to 11 in San Antonio! Join us to accelerate your journey to success!
    -Coffeteria with great F2

  • Margaritas on the Rucks week 1 – from Fracsac

    11 Pax made a choice to take the DRP on their journey to get right and posted to the Mothership. But 7 of those were posting to the Bawbwa Wawa and chose to push themselves with a ruck workout. With a couple shovel flags planted, disclaimer was given, then:

    Ruck up and mosey to the Great Lawn. Dismount rucks for a quick warmup:

    IW x 15
    Abe Vigodas x 10
    GG x 10
    AC x 10 both ways
    SSH IC x 31

    Time to get down to business with the Alamo Margarita on the Rucks “Ruck ‘n Roll”. Sort of like an IPC for Ruckers!

    As many rounds as you can compete in 45 minutes:

    -Ruck Chin ups x 10 with ruck held
    -8 count body builders x 10 wearing ruck
    -Flutter kicks x 10 with ruck held
    -Brickyard x 10 (#Crowdpleaser)
    -It’s squat, curl, thrust up overhead, lunge each leg
    -Squats x 10 wearing ruck
    -100 yard ruck

    With 5 minutes left, completed some Mary with Little Bo Peep and Humpty Dumpty.

    COT with Mothership

    • T-Claps to Catfish for getting 9 and SOGO for getting 8+. Several of us were in the 7+ range

    • Big cleanup with F2 at City Park followed

    • Coffeteria enjoyed by many!

    SYITG

  • Foundry Leg Furnace (The Foundry 2021-03-10) – from Catfish

    8 PAX at the Foundry this morning.

    Started with a mosey over to the track for abe vigodas, grass grabbers, and 8-counts.

    Moseyed to back of the museum for a wall-sit / bat wings / leg beatdown. Started with wall-sit + forward arm circles, then low slow squats. Next, wall-sit + backward arm circles, then lunges. Next, wall-sit + overhead claps, then monkey humpers. Next, wall-sit + seal claps, then imperial squat walkers. Finally, wall-sit + moroccan night clubs.

    Moseyed to museum side steps for calf raises – normal, then toes in, then toes out. Topped off with left leg only, then right leg only. Brutal.

    Moseyed to the front of the museum for deep-sea divers. Then grabbed LBCs, flutter kicks, freddie mercuries, and peter parker peters to round out the core burn.

    Back of museum again for donkey kicks, just to be sure our legs would feel it later.

    Indian run back to flag zone. On the way, found a young lady who was stuck in the mud due to a parking job gone horrifically awry. PAX scrummed up on the car and successfully extricated it from the mire. Good deed for the day accomplished.

    Back to flag for EMOM burpees and OYO merkins to finish out. COT to close.