F3 New Orleans

Tag: Catfish

  • Swole Fest Season a-coming – from Thumb War

    Warmup

    Arm circles front IC x 10
    Arm Circles back IC x 10
    Mountain Climbers IC x 15
    Hillbillies IC x 15
    Self love IC x 10
    grass grabbers IC x 10
    SSH x 15

    Big Thang DIEGO with playlist https://open.spotify.com/playlist/55D15Y3SdrOaTuiOxVFaeN?si=oyoNW8GKQEOLu2G8-t9cHQ

    Partner Up – P1 Run to the bridge, while P2 starts
    100 overhead presses
    150 chest presses
    200 LBC (no block)
    250 Block Curls
    300 Squats with block

    Pax finished in about 20 mins

    Alternating Step ups – 10 each side total of 20

    30 calf raises on the parking lot bumpers

    1 Ring of Fire with push ups and planks

    Still had time to kill so at Kuch’s suggestion, Pax
    jogged to Foundry for a Quarter Murph

    Circled up Mary:
    Freddy Mercurys IC
    Hello Dollys 10 IC
    Dealer’s choice Catfish Leg Raises 15 IC

    COT where we named FNG Brown Out.

    Enjoyed leading on this beautiful cool morning in City Park!

  • Rucking Renny (Renaissance 2021-03-07) – from Catfish

    Post-ruck Renny with 11 PAX.

    Started facing the bacon and burst out the gate with 8-count bodybuilders. Went to top of stairs for deep-sea divers. On to sixes for leg lifts, hello dollies, and freddy mercurys. On feet for 5 mins of EMOM burpees (10 burpees per min)

    Back on feet for Imperian squat walkers. Circled in the road for jack webbs (to 13). On feet for an Al Gore / jump squat ring of fire (2 rounds).

    To the fountain for dips, right leg power ups, derkins, left leg power ups, irkins. Moved back to steps area for calf raises.

    Back of museum for Sunday Mornings (min 5 rounds).

    Back to front of museum for Peter Parker Peters, Dr. Ws, then 5 OYO burpees to finish.

  • Mobility is required for Momentum – from Triple Shift

    Noun – Mobility – the ability to move freely and easily

    With the passage of time, things always tend to fall into a rut or ravine…depending on how bad it gets. Because we focus so much of our time on getting physically stronger to accelerate our health, we forget that regular maintenance should always be included in that formula for peak performance. As I have been battling a nagging achilles injury for over six (6) months, it’s time, to be honest with myself and be intentional about working on my mobility. Now I know you might be thinking out loud, “but we do a stretch at Broga or when we do the Abe Vigodas or grass grabbers in our warm-up.” Well, mobility and flexibility are somewhat related but put simply, flexibility is the ability of a muscle to lengthen and mobility is the ability to control movement through a range of motion.

    WARMUP – I went through a series of slow, methodical movements of squats, butt kicks, hacky sacks, high knees, merkins, etc.

    THANG – I focused mainly on mobility exercises for the Wrists/Hands, Shoulders, and Hips. I led the PAX through the instructional videos and mobility diagrams found at GMB Fitness.

    9 Wrist Mobility & Strength Exercises for Pain-Free Hands & Wrists

    Shoulder Pain: Shoulder Exercises & Movements for Pain Relief

    Hip Exercises for Power and Mobility

    COT – I closed with a prayer of gratitude and that God would provide peace for those who are suffering and encouragement for those who are leading (that’s all of us if you didn’t know by now). In the COT, I shared a wonderful poem from Red Turtle titled ‘The Last Stop’ from F3 St. Louis. Enjoy!

    THE LAST STOP
    Bent and Broken. Wounded and Torn
    Life ripped apart by the ceaseless storm
    Crashing waves blinding the eyes
    Drowning and consuming him with pain and lies
    The clown wakes
    With Shoulders slumped and knees creaking
    It’s 6 am and he is unsure of what he was thinking
    Into the gloom, he decided to stumble and stand
    Surrounded by strangers in a foreign land
    Now he stands, the world still and silent
    Focusing the clown on a cold most violent
    “Back to comfort” whispers the clown
    Back to the warmth to lay it back down.
    The whispered words crawl around inside his head
    Telling the man to go back to playing dead
    Abandon all hope. The man is not enough.
    But as the Man thinks to turn and flee
    To abandon all of the hope he had started to feed
    His friend, like a warrior, appears out of the dark
    Hefting a brick upon his shoulder with an F3 Mark
    The warrior is filled with love, hope, and fire
    Rescuing the sad clown his singular desire
    It was an Emotional Headlock gently and routinely applied
    That had finally brought his broken brother, now OUR Man, to the Pride
    As the warrior hands the brick to OUR Man
    He grins in delight at the outcome of his Plan
    With love in his heart and hope in his eyes, he gives to OUR man a final instruction
    “This is your Coupon which you must not Drop!
    Welcome FNG, you’ve arrived at The Last Stop.”
    – Red Turtle F3STL

  • More than just a run – from Fracsac

    10 Pax made a choice to take the DRP on their journey to get right and posted to the Renaissance for a Sunday fun day. With a shovel flag planted, disclaimer was given, then:

    Warmup on the steps of NOMA facing the bacon:

    Abe Vigodas x 10
    GG x 10
    IW x 15
    AC x 15 both ways

    Mosey to the singing tree via the path around big lake.

    10 Burpees OYO
    Wife Pleasers x 15

    Continue mosey around lake, stopping on back side.

    10 Burpees OYO
    Freddie Mercury x 15

    Continue mosey to secluded benches near swan boats.

    Right leg step ups x 15
    Left leg step ups x 15

    Mosey to dock with swan boats

    As a tribute to Maverick who moved to the north shore, Mucho Chesto:

    Merkins
    Diamond Merkins
    Staggered Merkins left and right
    Streamline flutter kicks

    Continue mosey toward foundry. Stop at Christian Brothers grass, felt like we were doing something sneaky….

    10 Burpees OYO
    Streamline tin snips

    Mosey to foundry for stations:
    Partner up

    Pull-ups AMRAP
    Big boi sit-ups AMRAP
    90 degree flex arm hang
    Jump the snake
    Run to track 5 burpees run back – timer

    Mosey to back of NOMA for:
    Sunday Mornings x 5

    Mosey to flag for:

    10 Burpees OYO
    LBC x 15

    Think you’re done…not!

    8 count body builders IC x 10

    Now we’re done…

    COT

    • T-Claps to Baywatch for Rucking to the Renaissance
    •. 100% participants at coffeteria

    SYITG

  • Suck Week Concludes at Wisner MOuntain – from Kuch

    It’s been cold this week, as low as 25 with the real feel in the teens. It’s been rainy too – we’ve been rained on multiple times and there were even a few snow flurries on Wednesday. But when you accept the 3rd F, that workouts are held outdoors regardless of how you feel about the weather that day, you don’t have to worry about all of that.

    Sure, you can dread it. On some level, even the most eager of us dreads running around in freezing rain or 30 mph winds. Simply put – it’s not fun. But when you accept that you’re going to be a bit miserable, that acceptance quickly becomes growth. I’m going to do the hardest thing I’ve got to do today at 5:30 AM. If you’re Saban, you might say, I’m going to run 2 miles in a thunderstorm in 40-degree weather just to get to the workout. Or if you’re Catfish, you might say, I’m going to show up to a 20-something-degree workout in short sleeves.

    This also becomes a challenge to oneself – can I run 8 miles on a freezing stormy morning? Yes. Can I withstand hours of sub-freezing temperatures in short sleeves? Yes. Can I keep this up day after day? Yes. If I can do this, what else can I do?
    Goggins says you have to find the “why” before you’re confronted with the pain. You’ve got to know why you’re subjecting yourself to this kind of punishment, or you’ll crumble when it comes. So what’s your “why”? What got you through workouts this week? What else are you capable of?

    On Friday it was cold and windy. #YaMomandDem, #Catfish, #Saban, #JesusJuice and YHC ran the mountain, and then alternated doing curls, bent over rows, overhead press, and Walleyes to failure. We headed to the middle of the bridge for some Mary IC. And then we ran to the track and did a full CBT run around the track. It never got warm and the wind blew the entire time… and during the COT we gave thanks for that.

    Because we may not have the opportunity next week. Next week might be full of beautiful days that make you feel like doing nothing else than going for an early morning run. Maybe we’ll miss these ice cold days and the ability to test ourselves. Regardless, I think we ended Suck Week strongly.

  • The Final Freeze – from Fracsac

    6 Pax made a choice to take the DRP on their journey to get right and posted in what is supposed to be the last freezing gloom for a while. With a shovel flag planted, disclaimer was given, then:

    Warmup by starting a mosey around and back to the peristyle for warmup all IC:

    IW x 15
    GG x 10
    AV x 10
    Bat wings x 15 each ending with Moroccan night club x 31
    Peter Parkers x 15
    Shoulder taps x 15
    Mountain climber x 15

    DirtyMacDeuce: 4 sets of 3 x 12 rep exercises (legs arms and core)

    Round 1: Merkins, Step ups, Flutter kicks
    Run to the tracks at Marconi and back

    Round 2: Derkins, Box jumps, Dying cockroach
    Run

    Round 3: 8 count body builders ,Hillbillies, Freddie Mercury
    Run

    Round 4: Diamond Merkins, SSH, Big boi sit-ups
    Run

    Mosey toward tool wall, stopping along the way with

    10 burpees OYO
    10 Catalina wine mixers IC
    10 burpees IC

    At the tool wall:
    Calf raises IC x 20
    Pigeon toed calf raises IC x 20

    Monkey humpers IC x 20

    Run back to flag

    Mary

    Tins snips
    Crunchy frog
    LBC’s

    COT

    NMM

    • YHC was almost late, pulling up at 6:28 to find Snooze. Though it was just us until 4 other Pax showed up later than this guy
    • We managed to get over 3 miles for RCR and Patriot Challenge.
    • The weather people say this is our last frigid morning, but there is a definite trust issue with those guys. We’ll have to wait and see.
    • Coffeteria attended by pax from both mothership and the View. Great as always.

    SYITG

  • 8-Count Warmups (Foundry 2021-02-10) – from Catfish

    9 PAX at the Foundry today: High Rise, Kuch, Abacus, Pop Tart, Saban, Amnesty, Walleye, Snooze, Catfish (Q). Started by moseying over to the track for a quick lap and warmup with 8-counts. Moved on to faces for Peter Parker Peters. Another lap, then moved on to the back road to head to the foundry.
    Stopped along the way at the museum parking lot, then did some Jack Webbs up to ten. Arrived at the foundry for a quarter murph (25 pullups, 50 merkins, 75 squats in 5-10-15 sets 5x). Did some LBCs, Penguins, and Dying Cockroaches waiting for the six.
    Moseyed to the museum porch. Continued Jack Webb from 11 to 15.
    Moseyed back to the track. Got in some Dr. Ws for the finish. Back to flag zone for CoT.

  • 7 Pax and a Whole Lot of Thangs – from Fracsac

    7 Pax made a choice to take the DRP on their journey to get right and posted at The Renaissance at 0630 to see what unique beat down YHC had in store. With a shovel flag planted, disclaimer was given, then:

    Warmup facing the Bacon:

    Abe Vigodas IC x 10
    Grass Grabber IC x 10
    SSH IC x 20
    Imperial Walkers IC x 15
    Hillbilly IC x 15
    Fwd AC IC x 10
    Rev AC IC x 10
    Michael Phelps IC x 10

    The Thang 1:
    Mosey to the grass area by the tree line.
    Variation of The Suck

    3 SSH, 3 Bobby Hurley’s, 3 Burpees for 3 minutes. Count out loud as each Pax completed a round.

    The Thang 2:
    Line up at the first tree. Burpee broad jump 5 times to second tree (mosey once 5 burpees complete) then bear crawl to third tree. Rinse and repeat x 4.

    The Thang 3:
    Route 66
    Starting at light post #1 do 1 Burpee. 2 Burpees at #2 light post, etc until reaching 11.

    The Thang 4:
    Mosey back to grass field.
    EMOM x 4 minutes x 10 burpees.

    The Thang 5:
    Mosey back to start of tree line and circle up.
    Catalina Wine Mixers IC x 10

    The Thang 5:
    Mosey to back of NOMA for Sunday Mornings x 5 or more.

    COT

    NMM

    • We completed approximately 150 burpees, some had more, some had less. Each Pax had more than 100.
    • The speaker has a psychological effect, it really works.
    •. YHC threw a couple stretches in, but didn’t feel like documenting.
    • Way to finish January strong!

    SYITG

  • Wata Windy Morning (Okwata 2021-01-28) – from Catfish

    A windy, chilly day at Okwata with 9 PAX: Triple Shift, Snooze, Saban, Kuch, YaMamaNem, Pop Tart, Griswald, Low Notes (FNG), Catfish. Started by moseying over to the dampened lake area for a warmup with Abe Vigoda, Grass Grabbers, and SSH. Continued with Imperial Squat Walkers, then moseyed over to the grass across the street to get away from the noisy wind. For the record, didn’t do much.
    On to faces for Peter Parkers and plank jacks. Back up to feet for five minutes of EMOM burpees.
    Moseyed over to the House of Pain for stations: Pull Ups, Merkins, Jump Squats, and Dips. 10 pullups was the timer, did 2 rounds. Moved to other side of the levee for a timed exercise with 20 Abe Lincolns at the bottom, Bernie Sanders up, 20 leg lifts, mosey back down. Rinsed and repeated for about 5 minutes.
    Back to the top of the levee for an Indian run down to canal, then looped back to the parking lot for another five minutes of 10 EMOM burpees. Back to flag for COT and naming of FNG. He’s a bass player, so Low Notes was the decision.

  • Blayne is a Bitch – from Saban

    I had looked on the Q sheet a few weeks back to sign up for the anniversary of my dad’s passing. Unfortunately there was another anniversary, High Rise had signed up to Q his two year anniversary. Guess it wasn’t meant to be…or was it. Early in the week, High Rise posted that he wasn’t able to take the Q so I jumped on it. Guess it was meant to be!

    I arrived slightly before 5:30 and was surprised to see 9 PAX getting ready to go and one PAX already on burpee #73! Nice work Catfish. A quick disclaimer and we were off. Stayed under the pavilion to get warmed up with:

    SSH X 20
    Imperial Walkers x 15
    Monkey Humpers x 15
    Peter Parker x 15
    Parker Peter x 15
    Mountain Climbers x 15
    10 burpees OYO

    Moseyed over to the mountain

    Let the PAX know that this was the anniversary of my dad’s passing. My dad was a fighter. He had cancer for over 15 years of his life. And each time a new bit of cancer popped up and things got tough he pushed through and overcame. He had it in his kidney, lost that kidney and recovered. He had it in his spine, lost feeling in his legs and was assigned to a wheelchair for the rest of his days but he continued to push. He had it in his knee so they cut off his leg but he pushed on. Even after the doctors issued him his last days. He pushed on for several more months! So what I have planned is going to be tough and will take most of us the whole time to finish but push through and fight until the end!

    This workout was inspired by Tinkles. It was my last workout before I found out that I had Covid. I had gone to Pontiff to support my uptown brother and this is what we did on a football field and it was really tough. I thought doing the workout up the mountain would add another element.

    I guess we can call these Mountain BLIMPS. Also, for some added fun I got to the mountain early to add the names of our late Wisner Mountain grafitti artists – Puke Dick, Dog Dix, Lucid, and of course Blayne is a Bitch. This created some great mumblechatter: How did Puke Dick get his name? Is Dog Dix French and pronounced Dog Dee? Was Blayne a girl or a boy? I guess we will never know…

    The Thang

    Run up 25 yards – 5 burpees – run back down

    Run up 50 yards – 10 burpees – run back down

    Run up 75 yards – 15 burpees – run back down

    Run up 100 yards – 20 burpees – run back down

    Rinse and repeat for Lunges, Imperial Walkers, Merkins, Plank Jacks, and Squats.

    About half of us finished. From there we moseyed back to the pavilion.

    COT, Count-off, Name-orama, announcements, and prayers. Prayed for everyone dealing with Covid and for everyone to be present to the loved ones that we still have in our lives. Thankful that my dads legacy can live on through F3!