F3 New Orleans

Tag: Catfish

  • The Renni is a Boomin – from Fracsac

    19 Pax posted at the Renaissance looking to kick the week off right.
    Disclaimer given along with the 5 core principles and off we went to face the bacon for the warm up. During this time the pax were asked for the 5 core principles which they got. Then YHC asked for the Mission Statement. The pax called upon needed some help so he bought a phone a friend with 10 x 8 count body builders.

    Mini Dora from fountain to top of stairs.

    Move to tree line for some bear crawls and such with a little lunging.

    Back of the museum for 5 x Sunday mornings.

    A few minutes of Mary on the way back to the flag with a mental exercise resulting in burpees due to a failure.

    CoT

    NMM

    There was a time when the Renni really struggled to draw in Pax. YHC posted alone several times and had the pleasure of welcoming Hokie as the only other post for the first few months. YHC is now blessed to have so many HIMs join!
    It would have been 20, but the scheduled Q had to back out due to an illness. YHC was happy to step up!

    The time change gave us that rare 25 hours in a day. What to do with that extra hour? Heisenberg suggested a one hour pre Renni Ruck, which YHC was happy to indulge.

    10 years strong in Nola and we’re showing no sign of slowing down. Tclaps to all Pax that make F3 what it is.

    SYITG

  • Mothership 2024-11-02 – from Catfish

    Conditions – Warm-ish & Humid, just like a November morning in Southeast Louisiana should be
    The Thang:
    Started with a mosey to the peristyle for a warmup:
    Abe Vigodas x 10in cadence
    Grass Grabbers x 10 in cadence
    SSH x 30 in cadence
    Burpees x 10 in cadence
    Peter Parker Peters x 20 in cadence
    Mountain Climbers x20 in cadence
    8-counts x 10 in cadence
    Moseyed over to the bench area for:
    Alternating leg step ups x 20 in cadence (8-count)
    Derkins x 20 in cadence
    Bulgarians (right leg up) in cadence x 20
    Irkins x 20 in cadence
    Bulgarians (left leg up) in cadence x 20
    Burpees x 10 in cadence
    SSH x 20 in cadence to keep the heart rate up
    Moseyed to the grass for a burpee suicide. PAX started with 5 burpees, ran to 1st tree, then 5 burpees, then to 2nd tree, etc. until the 4th tree, then 5 burpees to conclude.
    Got on sixes for:
    Flutter kicks x 20 in cadence
    LBTs x 20 in cadence
    Leg lifts x 20 in cadence
    Bear crawled along the sidewalk to the parking lot, circled up for Shoulder Taps x20 (in cadence), then did a truncated round of Jack Webbs where we did 1, 2, 3, 4, 5, and then 10 merkins, with a corresponding set of double the number of air presses. Then SSH x 20 in cadence to keep the heart rate up.
    Moseyed over to the corner by the sculpture garden for:
    Rocky Balboas x 20 in cadence
    Burpees x 10 in cadence
    Moseyed over to the back of the museum, grabbed a people’s chair and did 20 air presses (in cadence), then 20 bonnie blairs (in cadence), then back to a people’s chair for 20 seal claps (in cadence).
    Started making our way back the way we came, grabbed some rocks at from the rock stash and went over to the grass for:
    Shoulder press x 20 in cadence
    Rows x 20 in cadence
    Dropped to the grass to do another Jack Webb set w/ 15 merkins and 30 air presses, then back on the rock for curls x 10 in cadence. Then a set of 8-counts (x 10 in cadence), and then dropped the rocks off.
    Moseyed over to the parking lot and lined up. Did a dead sprint to the other end with 5 burpees at the end. Then from there did a dead sprint to the far end and back with 10 burpees at the end.
    Back to the flag for COT.

  • Drawing a Blank – from Vagabond

    Warm up in motion

    Steps run up and down 10 times

    Dirty McDeuce

    Exercise and bear crawl the porch

    Merkins
    Big bois
    Squats

    Curls
    Flashers
    Bonnie Blair’s 2 is 1

    overhead press
    LBCs
    Side lunges

    shoulder taps 2 is 1
    V ups
    Lunges 2 is 1

    chest press
    Russian twist 2 is 1
    Squat kick

    Sunday Mornings

  • Sh*t to Do – from Vagabond

    Bear crawl “uncle”to museum
    pax waiting do Mary

    Children’s museum partner up runner is timer
    overhead press
    squats
    sit-ups
    Curls
    step over brick
    Flutter kicks with brick
    Tricep extension
    Broad jumps over brick
    Legs lifts over brick
    etc

    Sunday Mornings, Warpner, COT

  • Sh*t to Do – from Vagabond

    Bear crawl “uncle”to museum
    pax waiting do Mary

    Children’s museum partner up runner is timer
    overhead press
    squats
    sit-ups
    Curls
    step over brick
    Flutter kicks with brick
    Tricep extension
    Broad jumps over brick
    Legs lifts over brick
    etc

    Sunday Mornings, Warpner, COT

  • 10 Years and 1 Day Later – from Reluctant Yankee

    Re-enactment of the first ever official F3 Nola workout

    The Thang:

    Gandalf’s Q (played by Hawgcycle)

    Mosey to a space near the football field, backwards run, side-shuffle left, side-shuffle right
    Circle of Pain (COP):
    Side-Straddle Hops in cadence x15
    Merkins in cadence x12
    Imperial Walkers in cadence x15
    Mountain Climbers in cadence x20
    Slow Squats in cadence x10
    Wide-Arm Merkins in cadence x10
    Diamond Merkins in cadence x10
    Mosey to bridge
    11s across the bridge with burpees on far side and jump squats on near side #crowdpleaser
    Plank-O-Rama: Regular, Elbows, Left Hand/Leg High, Right Hand/Leg High, Mission Impossible (10 count from Fracsac)

    Reluctant Yankee’s Q (Played by Triple Shift)

    Mosey back to track
    6 Minutes of Mary:
    LBCs in cadence x10
    Hello Dollys in cadence x10
    High Dollys (Rosalitas) in cadence x10
    Bicycles (Freddy Mercury) in cadence x10
    Dying Cockroach in cadence x10
    Flutter Kicks in cadence
    Quick mosey one full lap around the track

    Chong Li’s Q (Played by Reluctant Yankee)

    Loooooong mosey to picnic tables under the bridge
    Chong Li Special:
    Decline Merkins in cadence x16
    Right Leg Squat in cadence x8
    Incline Merkins in cadence x16
    Left Leg Squat in cadence x8
    Decline Merkins IC x12
    Right Leg Squat IC x6
    Incline Merkins IC x12
    Left Leg Squat IC x6
    Decline Merkins IC x8
    Right Leg Squat IC x4
    Incline Merkins IC x8
    Left Leg Squat IC x4
    Decline Merkins IC x4
    Right Leg Squat IC x2
    Incline Merkins IC x4
    Left Leg Squat IC x2
    Mosey back to the track
    Two Rounds With Tyson happened in original beatdown, but ran out of time. Yankee gave Fracsac the Q for last minute, so it was 10 burpees for the 10 years of F3 Nola!
    Mosey back to shovel flag
    Circle of Trust (COT)

    NMM

    This beatdown was held 10 years and 1 day after the original launch. T-Claps to all who kept this great thing going!

    Not sure how they squeezed in 2 rounds of Tysons on that first day. The OGs were 10 years and 1 day older, so…..

    4 OGs were present- Hawgcycle, Reluctant Yankee, Triple Shift, and Redfish

  • Renny Duece – from Vagabond

    Warm up in motion

    Steps run up and down 10 times

    Dirty McDeuce

    Exercise and bear crawl the porch

    Merkins
    Big bois
    Squats

    Curls
    Flashers
    Bonnie Blair’s 2 is 1

    overhead press
    LBCs
    Side lunges

    shoulder taps 2 is 1
    V ups
    Lunges 2 is 1

    chest press
    Russian twist 2 is 1
    Squat kick

    Sunday Mornings

  • Another Q for Sale – from Fracsac

    12 pax, including 1 DR that goes by the name Fuzzy, gathered at the Mothership to maintain their journey to live right.
    Disclaimer than mosey to the great lawn for a warmup.
    We tossed the frisbee and did some stuff.

    Broke out the big deck of cards. 4 pax called out for an exercise based on the suit.

    At about the midpoint of the beatdown YHC brought back “The Q is for sale!”
    5 burpee buy in, then roll the die to lead that exercise IC. From that point do as you like, the Q is yours. Only rule is it can’t be bought back and forth.
    Everyone kept to the cards for the most part afree purchase of the Q. Any mistake or upset of rules led to burpees. We did a lot of burpees.

    Time up, back to the flag

    COT

    – you know there were a lot of burpees when Catfish asked how many we did so far somewhere in the beat down
    – coffeteria enjoyed by many with the runners and many others that either fartsacked, were on IR, or just took the day off. Regardless, fellowship falls within F3, so come on out even if you don’t workout

  • It’s only 10 rounds with Hokie – from Hokie

    YHC has been less than consistent in attending F3, as is obvious to all, and is subject to criticism for FartSacking and having the audacity to attend coffee or book studies without earning his attendance priviledges.

    Nonetheless, Catfish asked me one Saturday or Sunday about a month prior if I could muster the energy to commit to Q and I accepted his challenge.

    After a brief disclaimer at the flag, we moseyed while lifting knees to chest over to the pavilion for Warm-o-rama including Slow Vigodas, grass grabbers and arm circles.

    The Thang… in my mind it would only be 10 rounds by the great lawn with 5 burpees at each of the four corners and our mode of transportation between corners would be backwards mosey on long stretch by parking lot, lunges by Storyland, forward mosey by City Putt and an exercise at the end of fourth corner changing round by round. Keeping with the concept of leave no man behind, instructions were only given out one round at a time and those who finished first could plank and shoulder tap waiting on the six to start the next round.

    Round 1 ~ 100 Honest Merkins … obviously a crowd favorite 😉
    Round 2 ~ it gets easier ~ only 90 step ups and even easier yet one is one
    Round 3 ~ getting even easier ~ only 80 Big Boi Sit Ups
    Round 4 ~ 70 Bobby Hurley’s
    Round 5 ~ 60 star toe taps

    Obviously, YHC’s lack of consistent attendance slowed down the Pax as we were only able to complete 5 of the 10 rounds.

    Thanks to Catfish for giving me the opportunity to lead and wishing each of you the very best. See ya when I can get my butt outta bed.

  • Triple Respect Threat – from Fracsac

    Back Blast written on behalf of Wapner.

    This Sunday morning meant a triple respect threat at the Renaissance.

    Disclaimer given then face the bacon for a warmup.

    Time to get down to business. Da Thang:

    There are 8 benches each side of Lelong Drive for total of 16.
    Round one: 3 burpees at each bench
    Round two: 5 ‘mercans at each bench
    Finish with 2 burpees and 20 ‘mercans to make nice round number of 50 burpees and 100 ‘mercans.

    At fountain:
    5 rounds of the following:
    5 dips and 20 jump squats

    Mosey to back of museum.
    Someone grabbed the frisbee
    8 count body builders IC x 10
    Sunday Mornings x 3
    Mosey back to fountain
    Penalty ‘mercans for dropped frisbee

    Back at fountain:
    Step ups x 20

    Finish with Mary and Plank

    CoT

    NMM

    Anyone thinking a Triple Respect Q was gonna be easy was having mid post regrets but post beat down exhortations!

    Coffeteria followed where the comfortable weather brought by a rare early September front was enjoyed

    SYITG