F3 New Orleans

Tag: Meatball

  • Crazy 8’s – with a detour – from Reluctant Yankee

    A cold and damp gloom for a beatdown.
    I had the Q for a wet one ….ran to the Field across from the ZOO.
    Then we did a COP warmup
    SSH x 20, Imp Walkers x 10, Imp Walker Squats x 10, Hillbillies x 20 then Mtn Climbers x 20

    Mosey to the road that leads to the ZOO from Magazine.
    12 hard release merks at the crossing

    Mosey to the Birdwatcher statue (Audubon)
    Here we did a plank based exercise x 24 for each lap
    1. JLO 2. Plank Jack 3. Peter Parks 4. Park Peters

    Run back to the mid point of the 8. 12 hand release merks again.

    Mosey to the Magazine St entrance to the ZOO.
    1. LBT 2. LBC 3. Russian Twist 4. Freddie Mercs

    Complete a full 8 and rotate the exercise on every loop – restart at the top of the list.
    I completed 6 loops. Others completed 7.

    At the end we did Low Country Crab x 20.

    Run back to the FLAG. At the FLAG – we planked for the 6.

    COT:
    Gave thanks and gratitude for accountability and for maintaining relationships with old friends.

  • WWGD – What Would Gabby Do? – from Willie

    I checked my phone one last time before going to bed Friday night, only to find Gabrielle looking for someone to take his Q at Misty Mountain in the morning. I decided to help a brutha out! I was not feeling particularly creative, so I designed the workout based on what I thought Gabby would do. We started with a warm up beneath the Oak trees in front of Tulane University… All in cadence.

    SSHx20, Arm Circles F/B x10, Imperial Walkers x20, Grass Grabbers x10
    I cant believe I forgot the Open Gates and Toy Soldiers. That was a miss on my part!

    After a mosey to the base of the Mountain. We knocked a a Route 66 of Burpees starting with one rep on the bottom, and ending with 11 at the very top, adding one rep per side per floor. Gabby loves him some Route 66!

    We then made our way down to the benches for the R/L leg power ups, incline and decline merks and dips. Chiquita very astutely pointed out that Gabby would demonstrate each exercise and give a long-winded description of each to the PAX. So i did my best Gabby impression. Judging by the laughter that ensued, the PAX thought it was a very uncanny impression of Gabby!

    We ended the Gabby experience at Rosy Palm Court with low slow squats (butts hitting the bench) in cadence x15, and Mary with each PAX leading an Ab exercise. On our mosey back to the flag, Subprime pointed out that Gabby’s shirt is waaaay tighter than mine, and we were actually headed back to the flag on time…

    We ended with COT and cawfee under the oaks in Audubon Park.

  • B.O.M.B.S. Away at the Birdcage! – from Gabrielle

    Happy New Year’s Pax! It’s humbling for YHC to be Q’ing the first Birdcage of 2022. Here’s to 2022 being better than 2021 (it’s gotta be right?). So, with a disclaimer and a quick run-down of our 5 core principles and motto for our FNG we are off!
    Moseyed to the Soccer Field for Warm-Up
    • Imperial Walkers IC X15
    • Toe Taps IC X15
    • Self Love IC X15
    • Peter Parker’s IC X10
    • Parker Peter’s IC X10
    Mosey to Audubon statue and partner up for B.O.M.B.S all below counts are cumulative. PAX one runs around median while PAX two completes exercises. Flapjack till reps are complete.
    • 50 Burpees
    • 100 OH Press in People’s Chair
    • 150 Merkins
    • 175 Big Boy Sit-Ups
    • 200 Squats
    Next, mosey to track for a little Route 66:
    • Inch Worm to Body Bag Builders starting at 1 Plank Jack/Mountain Climber/Merkin upping 1 rep at each succeeding running man up to 11 running man for a total of 66 reps.
    Ran out of time, so called it with most PAX somewhere between 10 and 11th running man.
    Moseyed to flag for Count off, Name-o-rama (one FNG, DEB as his last name is Walmsley and Domincan is on Walmsley and he went to a lot of Debutante balls in the past), announcements, intentions and prayer.
    Thank you for letting me lead!

  • No Cancel Q! – from Sea Man

    Dropping temperatures buoyed our spirits as sixteen men of steel, 2 without sleeves posted in the first New Year’s freeze. All eager to show their metal, so much so Tinkles tried to steal my Q! Using some derogatory words, that I was feeble, gimpish, and have chronic halitosis, all of which is true, I would not be deterred!

    Off they went running like gazelles and me like Quasimodo.

    Quick warm up of IW, SSH, Arm Circles forward….and Reverse, into the plank position we pounced for 60 seconds of plank, 10 Mericans, 10 Peter Parkers, 10 Parker Peters, 10 more Mericans, and an additional 60 seconds of plank.

    A quick mosey to the shelter where we AMRAP through counts of 22-
    Left Leg Step Up
    Right Leg Step Up
    Left Leg Bulgarian SPLL
    Right Leg Bulgarian SPLL
    Dips
    Declines

    After each set we would lunge walk to Oak Alley and back!

    After completed a lap around the Alley, back for some Marry – LBCs, Box Cutters, Doctor W, Penguins

    Another lap around the Alley and some more Mericans and some more dips followed by the Alley.

    Last set was Merican Jacks, 4 plank jacks for every merican, sort of a Jack Web, followed by a call out marry, ending in pickle pounders of love!

  • Ringing in the New Year Sweaty Bells Style – from Willie

    Warm up with SSH, Self Love, Arm Circles (F/B), Imperial Walkers, all x 22 IC

    Mosey over to the field for more warm up with the bell. Halos, Overhead Thrust, Curls, Tricep Extensions all x 22 IC

    Shuttle runs using 4 trees on the side of the field as markers with 22 curls for each.

    Mosey to the Audubon Statue, partner up for DORA 123… Mercansx100, Squats x 200, LBCs x 300 while the partner ran the short loop.

    Ended with Penguins x 22 IC

    COT ensued, and we ended with coffee in the parking lot .

  • Ringing in the New Year Sweaty Bells Style – from Willie

    Warm up with SSH, Self Love, Arm Circles (F/B), Imperial Walkers, all x 22 IC

    Mosey over to the field for more warm up with the bell. Halos, Overhead Thrust, Curls, Tricep Extensions all x 22 IC

    Shuttle runs using 4 trees on the side of the field as markers with 22 curls for each.

    Mosey to the Audubon Statue, partner up for DORA 123… Mercansx100, Squats x 200, LBCs x 300 while the partner ran the short loop.

    Ended with Penguins x 22 IC

    COT ensued, and we ended with coffee in the parking lot .

  • Caught By the Fuzz (only if you are last) – from Reluctant Yankee

    10 PAX for a muggy but gloomy workout. My last Q for the year. My first backblast for the year I think. I caved to pressure from FracSac and decided I would no longer just leave my BB on Strava.

    So we gathered at a virtual flag and welcomed F3 Flush from Naperville.
    We quickly ran off to the Labyrinth for a warmup. At the Labyrinth we did the normal warmup COP. SSH x 20, imperial walkers x 20, dips on the benches x 20, dying roaches x 20
    What is that I hear in the distance? A train so my plan to loop the FLY is blocked.
    We added the parking garage at Childrens. We were going to run to the garage but we were denied entrance by the security guard after El Wire asked permission.

    Much to our surprise there was a well lit winter wonderland in front of the hospital. We circled up in front of the giant peacock. Hand release merks, lunges, squats, grass grabbers, and windmills. Seeing the opportunity of the empty stairwell at the back of the garage we ran to the top of the garage. 10-Hand release merks at the flat of each level. We ran by the security guard on the way out of the garage and he let Jingle Vader know his displeasure. I made sure to encourage everyone not to be last out – sorry JV.

    Back to the Labyrinth. Used the benches for dips, step ups, decline merks, incline merks.

    Ran to the base of Audubon statue. Wife pleasers, pickle pounders, lbcs, lbts, and dying bugs. IC.

    Then back to the flag. Ran by the tomatoes for Angies List and El Wire. or in order to keep the shoes dry.

    Thanks for the opportunity to lead. – RY

  • end of time – from Jingle Vader

    warm up, up the mountain with blimps, benches, touchdown jesus, etc

  • MISTLETOE #1, with coupons – from Sandbar

    Disclaimer followed by a quick mosey around the parking lot. PAX picked up bricks from YHC’s truck. 2.0s mad about having to load the truck with bricks. Builds character though.

    Cusack walk (bricks held overhead, as if it was an 80s boombox) to Oak Alley for SSH IC to warmup, followed by windmills and grass grabbers. Then Nolan Ryans IC and CPRs OYO. (Curls, Press-Ups, Rows 30 each).

    M-I-S-T-L-E-T-O-E, with bricks. Pax paired up. One Pax did the exercise while the other Cusack walked to the second light pole. Each Pax did 30 of each exercise, then moved to the next while waiting for their partner.

    Merkins,
    Imperial Walkers
    Squats
    Twists – LBTs
    Louisville Lips, AKA Muhammad Alis, AKA Floyd Maywheathers
    Elf of the Shelf
    T- -can’t remember the T?!
    One Armed Pickle Pounders
    El BCs

    Pax then moseyed to the shelter, bricks in hand for some wall-chair dodo birds and wonderbras with bricks, IC.

    Back to the flag for COT.
    20 PAX.

  • MISTLETOE #1, with coupons – from Sandbar

    Disclaimer followed by a quick mosey around the parking lot. PAX picked up bricks from YHC’s truck. 2.0s mad about having to load the truck with bricks. Builds character though.

    Cusack walk (bricks held overhead, as if it was an 80s boombox) to Oak Alley for SSH IC to warmup, followed by windmills and grass grabbers. Then Nolan Ryans IC and CPRs OYO. (Curls, Press-Ups, Rows 30 each).

    M-I-S-T-L-E-T-O-E, with bricks. Pax paired up. One Pax did the exercise while the other Cusack walked to the second light pole. Each Pax did 30 of each exercise, then moved to the next while waiting for their partner.

    Merkins,
    Imperial Walkers
    Squats
    Twists – LBTs
    Louisville Lips, AKA Muhammad Alis, AKA Floyd Maywheathers
    Elf of the Shelf
    T- -can’t remember the T?!
    One Armed Pickle Pounders
    El BCs

    Pax then moseyed to the shelter, bricks in hand for some wall-chair dodo birds and wonderbras with bricks, IC.

    Back to the flag for COT.
    20 PAX.