F3 New Orleans

Tag: @Papa Smurf

  • Cinder Blocks at The Joy @ The View

    On a beautiful Morning the Q showed up at 0510 and a FNG showed up at 0515. The Q took time to welcome the FNG and explain the 3 F’s of F3 and the 5 Core Principles as the Q prepped by gathering coupons for the workout.

    The warm up

    As a total of 6 Pax were ready at 0530 we moseyed from 45th & Erlanger a few feet to the concrete pathway nearer the playground where the warm up was a quiet series of stretching exercises including Cross-Body Arm stretches, tricep stretches, self love and quad stretches.

    The Thang

    Three teams of two prepared for a Dora style workout where the Q picked a target number of reps for each team while the alternating 2nd member moseyed about 25 yards away and back with the coupon.

    The exercises included:

    100 curls with coupon while 2nd Pax would rifle carry their own coupon… 200 Triceps with coupon (modified down to 100!!!!!!) while 2nd Pax would rifle carry their own coupon…100 crossover staggered merkins while 2nd Pax would carry “of choice” their own coupon…200 Thrusters while 2nd Pax would carry “of choice” their own coupon… 300 bench presses while 2nd Pax would carry “of choice” their own coupon…. 200 Plank pull throughs while 2nd Pax would carry “of choice” their own coupon.

    We concluded with COT, naming of FNG brought by @Woodstock … Bobby used to sell hearing aids so “What’s That? seemed and appropriate name since we weren’t sure how to spell Huh?

    Thanks, as always, for the privilege of working out with my F3 Brothers!

    F3 Coupons
  • Merkins for Merica

    Merkins for Merica

    At 0530 it was already hot and humid for The Whoopie at The View but that did not deter 6 Pax from the challenge of getting out of bed in the gloom.

    After a very brief disclaimer we moseyed toward the Wilson Canal Pump Station at a leisurely warm up pace. Once at the pump station we started with Merkins for Merica to Thunderstruck by AC/DC for 5 minutes of planking and Merkins.

    We then entered a Merkins for Merica Dora. Pax 1 would run downhill toward Lake Pontchartrain and towards the Treasure Chest, then Bernie Sanders up the walkway to Pax 2 who was starting on 100 T-Merkins. As we were about half way through the 100 T-Merkins, we picked up a 7th Pax member.

    After each group had their 100 T-Merkins, we followed with 200 Wide Merkins and 300 Shoulder taps.

    We then moved over to the wall for 1 minute of people’s chair, 1 minute of wall handstands and another minute of people’s chair before returning to our Flag-less starting location for 5 minutes of Mary and the COT.

    During the announcement portion we mentioned the upcoming Gnarley Nutria and promoted the Tuesday nights with Q Source.

    https://f3nation.com/q-source-index/

    Next Tuesday we will cover the Whetstone which is mentoring with the analogy of the whetstone sharpening a blade 

    Tuesdays at 7:30 pm via zoom or in person with a little F2 (fellowship) starting at 7 pm.

    Felipes off Claiborne on S Miso between Frostop and Elio’s

    During the intentions we lifted up those struggling with health issues, along with those struggling with mental, emotional, marital difficulties and those dealing with their jester deamons. We closed with giving gratitude for F3!

    God Bless America and thank you for the opportunity to push myself and hopefully push those present with my version of Merkins for Merica.