F3 New Orleans

Tag: Sandbar

  • Prepping for the 2022 USA Games – from Hawgcycle

    Conditions: 76 degrees, Humidity 89%, Wind 3 mph from the East

    Pax: MulliCan, The List, Field Lice, Forty, Yank, Sabrina the Teenage Witch, Two Tickets to Paradise, The Moistest, Papa, Will.I.AM, The Biebs, The Driest of Sockets, Grind Breaker, The Clammiest of Chowdahs, Bananarama, Bone Thug, and Nipster.

    Warm-up

    SSH x 25; IW x 25; DQ x 10; Floyd Mayweathers x 24; LSS x 25; Joe Bidens x 25; Bat Wings (FAC x 25; BAC x 25; Seal Claps x 25; OH Claps x 25; Moroccan Night Clubs x 59)

    The Thang

    Mosey to ….The Wall
    • BTW + Floyd Mayweathers x 12; BTW + Joe Bidens x 12….repeato
    • London Bridge x 12; Mike Tysons x 12…..repeato
    • BTW + Floyd Mayweathers x 12; BTW + Joe Bidens x 12

    Mosey to the Bandstand for…..

    Ring of Fire – 9 merkins each (start when pax on the left gets to 5). Hold plank the rest of the time. 2 rounds

    Mosey to the grass for….

    EMOM Burpees. 4 rounds of 12 and one round of 11 for 59 total

    Mary – Crunchy Frog x 20

    Mosey back to the flag for COT

    Prayers for Landing Strips Dad and Fast Tax Son and friend deployed in Syria

    NMM
    • Thanks to Yankee for having the idea of running my 181st 10K after the Birdcage as I raise money to help send 59 Louisiana athletes and 25 coaches to the 2022 USA Games in Orlando. Special Olympics has a lot of shared values with F3 – physical fitness, inclusivity, and leadership. Heartfelt thanks to everyone in F3 for their support of this fundraiser. If you would like to volunteer with Special Olympics, reach out to me and I can show you how.
    • Thanks to Bieber, Angie’s List, Mulligan, and Yankee for joining me for 10K #181. It’s always a big help to run with others.
    • I’m convinced that Bat Wings is totally mental. It sucked the first time I ever did it, but not anymore. I think my mind got used to it more than my shoulders. You get to a point, where your mind says “you should not be holding your arms up this long….PUT THEM DOWN.” But if you can get past that, your shoulders become fairly numb and it doesn’t hurt too much anymore. I’ve done it so many times now that I think it takes too long to really make it suck. I didn’t want to do much running or cardio today, so I was okay with spending 5 minutes basically doing arm circles.
    • I didn’t want to do much cardio, but there is too much science saying burpees are the best exercise ever, not to include them in a workout. I personally think you have failed as a leader if you don’t include at least 50 burpees in a workout. I’ve said what I said.
    • When we went to get coffee Yankee was telling the Baristas and the people in line that I had just completed my 181st 10K in a row. They immediately referenced much more impressive feats like “one of our customers runs a half-marathon every day” and “I follow a guy on Instagram that is running from San Francisco to New York and has run 1500 straight days.” Picture them with the McKayla Maroney face as they are saying this. They were clearly not impressed. Then he mentioned that I run in flip-flops and they lost their minds. They couldn’t believe that I had just run a 10k in a pair of $5 flip-flops. My marketing campaign will be changing for the second half of the year. I have clearly been stressing the wrong part of what I am doing.

  • Oh Crap I have the Q! – from Willie

    Mosey to the pull up bars for a warm up. Split into theee groups , pull ups (10), Merkins, and squats. Rotate. Rinse and repeat. Mosey to the Zoo for DORA 1,2,3, Merkins, squats, Freddie Merks. Merkin and Monkey Humper Ring of Fire, Then PAX assisted Mary for the remaining time.

  • Request honored – from Waterpik

    YHC got a text from Jose 10k asking if an extensive amount of running was planned for Monday morning’s beatdown at the Milestone Marsh. Just glad to have a hard commit, YHC would have let Jose lead the workout if he wanted.

    After a Brief warmup consisting of AC, SSH, GM, the pax quickly got to work grabbing the saturated cinder blocks from their hiding spot.

    Beatdown consisted of 4 corners with the pax carrying the coupon (walking) to each of the 4 blocks surrounding Lamarque and Livingston Sts.

    The pax stopped at each corner and did a series of exercises consisting of squat thrusters, presses, goblet squats, big boy sit-ups, leg raises, kettle bell swings.

    After 2 laps around the block, we hit the pull-up bars for 2 sets of max out pull-ups (that’s like 3 for me).

    Then it was off to center court for mary.

    COT and YHC prayed us out. T-Claps to F3 Nola’s Sandbar who posted for the workout, even though his NS friend who was supposed to show up as an FNG stiffed his buddy due to a “cold.”

    Have a good week, guys.
    Thanks for allowing me to lead.

  • Summer Sweat is Back – from Tinkles

    The days are starting to get a bit more humid and what was recently tolerable seems to be getting tougher. Today seemed that way, and I was happy when the workout was over.
    Warm Up:
    • Mosey around a bit and settle at the Tulane lawn
    • SSH IC x 30, Imperial Walker IC x 20, Forward arm circle IC x 20, Reverse arm circle IC x 20.

    First Thing:
    • 10 Burpees EMOM for 10 minutes- sorry about the lack of music, will do better next time!
    • Recover with some penguins IC x 20, and LBCs IC x 30

    Second Thing:
    • Mosey over to the garage, backwards run up the inclines and forward run the flats to the top
    • Down the stairs to the bottom and then back up the other staircase
    o To illustrate the lack of ventilation in the stairwell, someone’s weed lingered in the air adding to the sweat
    • Back down again

    Third Thing:
    • To the benches for right leg power up IC x 10, Decline merkins IC x 10, left leg power up IC x 10
    • Mosey back to the flag for some time killing wife pleasers

    COT:
    • Count off, namorama
    • Welcomed FNG. Previous run-in with Pop o’ Lock or friends yields ‘Perp’. Welcome Perp!

  • Time to use our arms again – from Mariah

    Large crowd for the first Wolfpack of March, and after a quick disclaimer we moseyed across St Charles to Loyola’s Palm Court for a Warm up. Like many, I’ve been wearing out the miles all of February for Run Cajun Run, and while I can now run fast and far, I can barely open a jar…time for a bit of upper body work.

    Warm up (all 15 ct in cadence):
    SSH, Peter Parker, Windmills, Carolina Drydock, Parker Peter

    Mosey over to the base of the mountain, at which point it was clear our numbers were problematic…we split into two waves and proceeded up the ramp for 2 rounds of BLIMPS with exercises at each landing.
    Burpees > Lunges > Imperial Walkers > Merkins > Plankjacks > Squats….repeato until the top.

    Large oval/ring of fire on the roof: merkins/wide arms/ diamonds

    Mary in cadence (15 ct): flutters, dollys, Russian twist, dying cockroach
    15 merkins OYO, then back down the ramps and out to the…

    Benches for the following (again 15ct in cadence):
    Dips >
    RL step ups >
    Incline merkins >
    LL step ups…
    ..OH SWEET JESUS, WHAT IS THAT SMELL?? Evacuate and hot mosey away from the truck pumping out the septic tank…. regroup at Palm Court and resume…
    LL step ups >
    Dips >
    RL Power-ups >
    LL Power-ups >
    All Ya Got Derkins.

    Mosey back to the flag for COT.

    33 pax for the workout, and welcome to FNG Will Jones from Son of a Saint, known now as The Beast.

    We gathered for a group Run Cajun Run photo with oversized check for over $6700 which we presented to Will and SoaS, which is amazing. I know I speak for many in being incredibly proud of both the financial support we are able to give, but also the fact that 200 of us and our NOLA friends stepped up to participate in Run Cajun Run and demonstrate our support for SoaS last month. Our support will surely have a direct impact on many young men in our community, providing hope, mentorship and a positive path.

    As always Thank You for the daily accountability and for the opportunity to lead.

    Until next time
    Xoxo,
    Mariah

  • Forgot I signed up to Q by Dry Socket – from Cyrous Ardalan

    A surprising Q as I initially thought I was signed up for Wednesday! Without a watch I figured I would step up to humbly lead these men into confusion.
    We started with some SSH, Grassgrabbers, Peter parker, Parker Peters, Arm circles, Rev Arm circles and overhead Claps.
    We then ran through the park and at each light post did B L I M P S. 4 laps so a total of 40 Burpees, 40 Lunges, 40 Imperial walkers, 40 Merks, 40 Squats

    Then we came around and half the group did 2 laps around the parking lot while the other group did 15x LL and RL step ups and 15x LL and RL power ups.

    Some of the PAX were unaware I had no concept of time this morning and luckily Chowda and Douille were giving me the correct time when I asked for it.

    So then we began a nice game of ring of fire with 20 merkins total 2 times around.

    After that were some core exercises consisting of LBCs, Dying cockroach, Freddie merks, Low Country Crab, Wife Pleasers.

    Realizing there was still time left, we ran 2 more laps around the parking lot and then ended with 20 Merks at the flag.

    All in all I think we got in a great workout…sorry for the confusion. Be it mine or the PAX. DS.

  • Get on yer belly – from Bieber

    There is usually one moment of every beatdown that leads to a memorable moment for “naming purposes”. In this case I was ridiculed for asking the PAX to get on “their belly” so we could do some Superman exercises. Ridicule can be a great teacher…never again will I make that mistake.

    For the beatdown…10 PAX showed up for a chilly gloom in Uptown New Orleans. With Run Cajun Run miles still a priority for most of us, this beatdown consisted of miles with some exercises sprinkled in.

    Warmup: SSH X 20, Windmill X 10, GG X 10, Imp Squat Walkers X 15, 10 Burpees.

    The Thang: To the track for a lap with five stops along the way…
    Stop 1: 10 Merkins IC, 20 Squats IC
    Stop 2: 10 Burpees
    Stop 3: 20 RL Step Ups, 10 Incline Merkins, 10 LL Step Ups, 10 Dips
    Stop 4: 10 Burpees
    Stop 5: 10 Merkins IC, 20 Squats IC

    Back to Oak Alley for some 7’s…Merkins on both sides of a longish run/jog/sprint (ambiguous F3 style)

    Under the Pavilion for some Mary: LBCs, Hello Dolly, Freddie Mercury, On Yer Belly for Some Supermans

    Back to the Flag

    Thank you as always for the chance to lead. For all of the PAX traveling…be safe. To all of us…embrace what today gives you, be a light to those around you…even if it’s just your family (especially if its just your family).

    SYITG

  • Running in Circles – from Tinkles

    Selfishly, I wanted the miles and running workouts are pretty easy to Q. In past iterations of the February running challenge I found myself skipping the beatdowns and just running. With an all-time interest (t-claps to the HIM men who got us motivated) maybe the Q’s will find a way to blend the two. Today was an attempt at that.

    Warm up: SSH X 20, Grass grabbers X 20, couple of hamstring stretches

    The Thang: OYO laps starting at the bandstand and heading downtown on the dirt path to the main track where we headed toward the river and back uptown cutting back to the parking lot and main shelter (classic El Wire route). When back to the shelter do 10 merkins. Repeat and when back to shelter, dips X 10. Repeat and when back to shelter, decline merkins X 10. Keep that rotation going through as many laps as possible. Each lap was about .4 miles and several guys knocked out 11 laps with most hitting ten. Well done!

    Count off, namorama, and intentions. Prayer to help us be mindful of lifting up others. SYITG!

  • Some Things to Consider – from Tinkles

    I do not think I have ever actually taken the time to honor MLK day. Maybe in elementary school before it was holiday. Though back then it could have been mentioned in the context of replacing Robert E. Lee day. Embarrassing to admit, but of course change only comes when you are willing to take an honest look at things. I have never been against the holiday, though I certainly looked at it as a day off or an opportunity for a long weekend. But this is what we all love about F3. Of course, the challenges are physical en face, but those of us that stick with F3 realize that its being challenged in ways much beyond the physical are what keeps us coming back. I couldn’t be prouder of my 45+ minutes spent today with my brothers.

    I enjoy history and geography and was vaguely familiar with the story behind the Black Pearl neighborhood. I did not know that before it was the Black Pearl it was N-town. Before it was N-town it was N-town sans abbreviation. It was home to many of the domestic employees and laborers that powered to Uptown economy. It is now 67% white. Despite this changing demographic, it is still home to highest density of churches (not verified) that you will find in a neighborhood. One of those churches is Mount Moriah Baptist Church. Mahalia Jackson, the famous New Orleans gospel singer, got her start at this very church. The most pleasant surprise of my reading was that Mahalia Jackson sang the opening hymn before Dr. Martin Luther King’s ‘dream’ speech at the National Mall! I amazed at the blessings to be found should you be willing to look for them. Thanks to those who joined me this morning.

    The Thang:
    • Warm-up: SSH X 28 (mind fart, no meaning), Grass grabber X 20, IW X 20, Hillbilly X 20
    • Black Pearl neighborhood run and tour:

    o Broadway Mission Baptist Church: standard plank for 2 minutes
    o Mount Moriah Baptist Church: elbow plank for 2 minutes
    o Greater Pleasant Green Baptist Church: panther plank for 2 minutes
    o Plymouth Rock Baptist Church: side plank/arm raise 1 minute each side
    o Zion Travelers Baptist Church: contralateral arm and leg up and hold, 1 minute each side
    o Williams United Methodist Church: elbow plan/arm raise 1 minute each side
    o St. Charles Avenue Baptist Church: merkin ring of fire x 3

    • Drew Brees memorial, 9 burpees in front of Drew Brees’s house (it is F3 afterall)

    Back to the flag and few minutes late and with Landing Strip walking slow to avoid a mid workout poop (moop). Great talk lead by Sandbar about how MLK often spoke of the importance of communities coming together in times of crisis. Words that definitely apply today. Thanks for the opportunity to lead!

  • Burpee Challenge, One and Done!? – from Tinkles

    A solid pax showed up for the first Skinny of 2021. I for one am fat and out of shape and was glad to have the motivation to get the week started well. A quick show of hands demonstrated that Bieber was the only pax present who is participating in this month’s ISI. I figured we could join him for a day. The rest of the pax enthusiastically agreed.

    • Warm Up:
    o Forward arm circles X 20
    o Revers arm circles X 20
    o Grass Grabbers X 20
    o SSH X 20

    • Socially distance run for a bit. Regroup and hit 5 burpees at each of the next 5 running man markers.

    • Pull over for a Merkin ring of fire:
    o Standard X 10
    o Left arm staggered X 10
    o Right arm staggered X 10

    • Socially distance run for a bit. Regroup and hit 5 burpees at each of the next 5 running man markers.

    • Slow mosey to corner of Walnut and St. Charles
    o BLIMPs down St. Charles
    o Turn around and BLIMPS backs

    • Socially distance run for a bit. Regroup and hit 5 burpees at each of the next 5 running man markers.

    • Socially distance run for a bit. Regroup and hit 5 burpees at each of the next 3 running man markers. Made it back in time for almost timely departure.

    Count off to 16, namorama, and intentions for a great 2021. Thanks for the chance to lead. I don’t think we started a group movement but Bieber keep representing us!