F3 New Orleans

Tag: OBT

  • A Dirty Dozen at Okwata

    The Pax enjoyed another cool, albeit windy, morning at the Okwata AO.  Before long, the gloom will be filled with thick and humid air, so 12 Pax posted to take advantage of it.  YHC pulled up to the AO and was surprised to see our F3 Flag, which could only mean one thing:  Reluctant Yankee was in attendance.  Tagging along with our regional Nantan was none other than OBT, credited as co-founder of F3, which makes him awesome.  Bogey had indicated he may show up this morning, but YHC told him he had to.  That worked?  Cool!

    Several other Pax slowly assembled as the clock approached 0530.  At 0530, YHC took a headcount and found we had an odd number, which was somewhat disappointing, but all would be good.  Brief Disclaimer, and we were off….

    Mosey around the mardi gras fountain, carioca left, then right, then continue our mosey to the grassy area in front of the fountain.

    Warmup
    Just as we started the warmup, the 12th Pax arrived, making us a dirty dozen! YHC could hardly contain the excitement!
    SSH IC x 31
    Imperial Sq Walkers IC x 10
    Hillbilly’s IC x 15
    Mountain Climbers IC x 10
    Peter Parker IC x 10

    With our dirty dozen, it was time to mosey to the levee. YHC was so excited, he forgot about double shots at the Barre with Jack Webb…but that’s ok, the Pax made up for that with the following:

    Burp Back Mountain (There was much rejoicing)
    Partner Up
    Pax 1 does Burpees at the base of the levee
    Pax 2 does quadraphilia up the levee and run back down (always facing Okwata) 3 times, then swap with Pax 1
    Continue until 100 burpees cumulative are completed. Once complete, both Pax continue with quadraphilia until all Pax complete the burpees

    Mosey to the House of Pain (HOP) for stations:
    Partner up
    Station 1 – Merkins AMRAP
    Station 2 – Squats AMRAP
    Station 3 – Step Ups AMRAP
    Station 4 – Dips AMRAP
    Station 5 – Pull ups AMRAP
    Station 6 – Bear Crawl up the levee, 5 burpees, run back down (timer)

    The Pax was killing it, leaving plenty more time for more pain! Mosey to corner of Lakeshore and Canal for, you guessed it, 4 Corners!
    Corner 1 – 10 Burpees OYO – Why? Why not!
    Run up and over levee to Amethyst St and Canal
    Corner 2 – Monkey Humpers IC x 20
    Run across Canal
    Corner 3 – Mekins IC x 30 (up down count)
    Run back across the levee to Lakeshore
    Corner 4 – Squats IC x 20 (4 count, so that’s like 40)
    Run back to corner 1 for….wait for it…..Catalina Wine Mixers IC x 10 (and there was much rejoicing)

    Mosey back to the flag for..

    Mary
    Flutter Kicks IC x 20
    Tin Snips IC x 20 (OBT pointed out that these were egg beaters, but YHC likes to still use Tin Snips as a credit to HVAC)
    LBC’s IC x 30
    Penguins IC x 20

    That took us to 0615, which means…

    COT
    Countoff, Name-o-rama, announcements, intentions, and closed with a prayer.

    NMM
    YHC indicated OBT was awesome as a co-founder of F3 because F3 is a gift that YHC wishes more men could experience. I know I’m preaching to the choir, but continue to EH like Triple Shift. T-Claps to Triple Shift for getting F3 NOLA aired by Ed Daniels on WGNO last night!  The Monkey Humpers at Corner 2 brought up some conversation about the camera crew again and the disappointment of not being captured on film…..

    Thanks for posting with me today!  Until next time…

    SYITG

  • Form and Function

    The rain was just getting going as the PAX gathered at the AO. OBT (an F3 founder from Charlotte) posted, and conducted the second day of his unofficial audit of the Uptown PAX.  Yankee is coordinating the NOLA F3 Uptown management response.

    Standard disclaimer. Mosey along the path to the “volleyball” field and circle up. A quick PSA from YHC regarding a tough critique from YHC’s M at the F3 Christmas party (shout out to the attending M. and 2.0s – Spicebar, Candybar, Cashbar and Minibar). Spicebar, a bootcamper, yogini, and barre practitioner did not have good things to say about YHC’s and the PAX’s form during the 12 days of Christmas beat down.

    So today, as YHC is not a professional trainer, we call upon exemplary PAX to demonstrate the proper form of several of our core exercises. Yankee leads with a beautiful plank.

    Then its down to business, but keeping form in mind. 5 burpees OYO , SSH x20 IC, Peter Parkers x20 IC, 5 burpees OYO, Sealjacks x15 IC, ParkerPeters x15 IC, 5 burpees OYO, Smurfjacks x15 IC, Mountain Climbers x15 IC, 5 burpees OYO, plankjacks x15IC

    Next we moseyed across Magazine to the long green wall. A film crew was working on the other side in the zoo, but we didn’t make it into the movie.

    OBT, participant observer, was called on to provide a primer on the Merkin form, including demos of what NOT to do. Thanks to OBT for being a sport.

    PAX grabbed some wall. Starting with regular merkins 0 degrees , 10 IC.  Then 45 deg derkins,  10 OYO. Finishing with BTTW (hold for 30 seconds).  Just for the record, YHC shared that another colleague, female, does the full Skywalker – without the wall.  She also teaches yoga to Navy Seals, so we have work to do.

    Mosey through the rain to grass parking lot for the Zoo, to use the four corners of the squarish field for some OYO BLIMPS.  Before we start, however, Gabrielle demonstrated the proper form for two key exercises in the BLIMP – Squats and Lunges.  Low and slow, baby.

    5 Burpees. Run to next corner.
    10 Lunges each leg. Run to next corner.
    15 Imperial Walkers. Run to next corner.
    20 Merkins. Run to next corner.
    25 Plank Jacks. Run to next corner.
    30 Squats. Run to next corner.

    And five more burpees OYO.

    Then we moseyed to the zoo entrance drive and sprinted to Audubon statue for some modified Dora. PAX partnered up, but before we started, Douille provided a classic example of the proper Russian Twist form (AKA American Hammer, AKA Russian Piss, AKA the Mueller).

    5 burpees OYO. PAX then alternated running around the neutral ground and completed:

    50 Merkins
    100 russian twists
    200 dips

    Mosey back toward the flag.  5 burp OYO.  Return to the flag and find a nice dry spot for 5 more burpees OYO.

    Count, name-o-rama, announcements and intentions. Prayer.

    Thanks to OBT and all the PAX for participating in the form review.

    TY, TYVM.

  • Crips Don’t Drive Volvos

    I have to admit that I anticipated a light and groggy pax this morning following a beautiful Easter weekend here in NOLA.  I know I afforded myself an extra beer or two between the Crescent City Classic and family festivities over the weekend.  Yankee perhaps anticipated the same when he texted last night to make sure I had the Q on my radar.  Too tired to orchestrate a plan last night I figured I’d hash one out on the fly this morning.  All was going perfectly while I walked towards the park this morning thinking about the best beatdown possible.  All of sudden I see a car creeping down Magazine without its lights on.  My heart rate ticked up a bit thinking that maybe this was it.  Then as it came closer I noticed it was white Volvo SUV and I remembered that old adage that Crips (or Bloods for that matter) don’t ride in Volvos.  That’s just when G-spot came in to focus and I knew that I wasn’t the only one that was groggy!  I went back to my resting heart rate.  But not for long as I walked up to the virtual flag and saw we had a guest pax in our midst- no other then F3 co-founder OBT.  Thanks Yankee for the heads up!  At least it will be an authentic beatdown.

    The Thang:

    Disclaimer and we’re off a traditional Skinny lap.

    Mosey counter clockwise around the track to a grassy spot for a warm up:

    • SSH IC x 30
    • Smurf Jacks IC x 20
    • Plank Jacks IC x 30

    Mosey to the row bars for 4 groups of 4:

    • Rows
    • Mountain Climbers
    • Jump Squats
    • Burpees for the count x 15

    Two columns for Indian Run all the way to the benches at the St. Charles entrance fountain:

    • Dips IC x 20
    • R Leg Power Ups x 20
    • L Leg Power Ups x 20
    • Derkins => Shoulder Taps => Derkins IC x 10,10,10

    Back to the track for some running intervals:

    • Mosey
    • R karaoke
    • L karaoke
    • Backwards run
    • Mosey
    • POW run until halt

    Green space by the green for some Mary:

    • 10 Burpees OYO (just to mix it up)
    • Dying Cockroach IC x 20
    • LBT IC x 20
    • Hello Dolly IC x 20
    • Invitation to Douille to pick the next classic ab exercise, Pickle Pounders (go figure!) IC X 10

    Two column Indian Run to the pull up bars.

    • 4 groups of 4: each guy doing 10 pull ups while the others Al Gore.  When all four are done mosey together back to the flag.

    Count off to 16 and namorama.  Announcements: Blue Ridge Relay, thanks to OBT for telling his experience with this team building opportunity!  Intentions:  for a Holy Name dad undergoing cancer treatment MD Anderson and for all the dad’s of new babies including Landing Strip.  Thanks for the opportunity to lead!

    Post Script:  So authentic was the beatdown OBT congratulated me on a good VQ!  Here’s hoping perhaps he was little groggy too!