F3 New Orleans

Tag: Scooter

  • Cajun Booty Runners – from Mayhem

    Conditions: 68F feels like 71F wind 3mph out of the South… for February!

    Fracsac seemed unsure where he would post, but after hearing there would be booty he was an HC.

    It is February, so we had to get miles in. Whether you do it before the workout, after the workout, at lunch, or at midnight, it doesn’t matter. Every Step Counts. Every Mile Matters.

    Warmarama
    Mosey to the foot of Canal
    A-slow-G, GG, carioca facing East to the top, then carioca facing west to the bottom
    PPP, MC, mosey to the top
    Motivators counting down from 7

    Indian Run the levee to the 63yr old Mardi Gras Fountain
    Figure 8s – from Lakeshore Dr, run to the fountain, head East, circle the fountain, West most path back, down Lakeshore Dr = 400M
    High Rise informed us of the path options, to our surprise, clarification provided
    After each loop we did merkins, squats, big boys
    4 rounds (25 each, 20 each, 15, each, 10 each)

    Head East for about 100M
    7 minute AMRAP
    Sprint (80%-90%) 100M back and do burpees, mosey (50%) back and do burpees, sprint, burpees, mosey, burpees, etc.

    Mosey to the lakefront
    4 (yes only 4) minutes of Mary

    To the flag
    COT
    Announcements- Freed to Lead, IOAM
    Intentions- Cropduster’s recovery, St Dominic family

    Thanks to Pinewood for calling me out to step up.
    Leading The Uptowner tomorrow (which I forgot about), will be first back-to-back.

    SYITG!

  • Finish It! The Worst Version of 11’s – from Squints

    Mosey Around the Fountain to Warmups
    • Abe Vigodas x 10
    • Grass Grabbers x 10
    • Side Straddle Hops (SSH) x 10
    • Arm Circles (Forward & Reverse) x 11 each
    • Shoulder Taps x 10
    • Peter Parkers x 10

    Mosey Near the Lake for Thang 1 (2 Rounds)
    • Right Leg Step-Ups x 10
    • Left Leg Step-Ups x 10
    • Gas Pumpers x 10
    • Monkey Humpers x 10

    Thang 2: Route 66
    • Merkins

    Mosey to the Levee for the “Worst Version of 11’s”
    Exercises:
    • Bottom of Levee: Donkey Kicks
    • Top of Levee: Burpees
    Movements:
    • Bear Crawl to the Bottom
    • Bernie Sanders to the Top

    Mosey Back to the Flag for Circle of Trust (COT)

  • The 5Q Foundry – from Fracsac

    Doomsday was upon us, or at least that was what meteorologists across the south were claiming. In defiance of these alarms, 5 HIMs posted at the Foundry expecting gale force winds and horizontal rain.
    Weather conditions were 72 degrees and muggy with a 5 mph southerly breeze.

    No Q signed up and there was tension in the humid air. Pop Tart cut the tension like a butter knife goes through a strawberry pastry with a disclaimer and instructions to head to the Foundry. Once at the Foundry Glitterballs calls a Sudden Change and instructs the Pax to do a Half Murph, then asks what it consists of. Clearly this was meant to intimidate the other 4.
    Tool then grabs the Q for some Core work, then one ups the intimidation factor by making us call out merkins in a ring of fire followed by 10 minutes of clockwise pax choice core work. The tension was getting too thick, so YHC had to intervene! Move to the grassy area for the following:
    Prisoner genuflect followed by 1 burpee
    Prisoner genuflect followed by 2 burpees
    Continue up to 5 burpees.

    Scooter couldn’t keep himself contained any longer and gave the order to head back to the flag completing 10 derkins at each bench along the way. Thank all that is good we ran out of time after 5 benches….

    COT

    NMM

    -The meteorological folks likely kept a lot of Pax in the fartsack.
    -Johnny Lawrence from Karate Kid and Cobra Kai were discussion points during the half Murph. Then it was brought up he was in One of the Guys, another 80s movie where he played a bully. He always plays a bully.
    -Montana is a place Tool wants to see, mainly because he watched Yellowstone. I’ve been there but I’ve never watched Yellowstone. But we both like Johnny Lawrence. Don’t judge….

    SYITG

  • Battle Frisburpee at the Foundry – from Fast Tax

    It was the usual hot, humid, and sloppy August morning at the Founrdy, but at least it wasn’t raining. As the clock hit 5:30 there were 5 of us and, after the usual disclaimer, we moseyed a ways and began our warmup. We were soon joined by two more, much to YHC’s relief, because Battle Frisburpee can’t be played with five. Thus YHC was spared having to call an audible.

    Warmups included some Pontiff favorites:
    Hairy Rockettes
    Mountain Man Poopers
    Chinooks
    SSH
    And Frac’s favorite – Wife-Pleasing Crab Merkins

    Sufficiently warmed we headed to the track for the first exercise, the Quarter Pounder. Admittedly, YHC wanted to guinea pig this one at Foundry before trying it at Pontiff.
    With PAX lined up on the track along the edge of the field, we sprinted to the 25 yards and did 25 merkins, ran backwards to Start, sprinted to the 50 and did 50 squats, Backwards to Start Line, sprinted to the 75 and did 75 Mountain Climbers, Ran backwards to the goal line and sprinted to the hundred and did 100 SSH. Plank and wait for six.

    The next event was Captain Thor, an ab exercise performed OYO, start with 1 BBS followed immediately by 4 American Hammers, increasing by 1:4 each rep, 10 reps. For those who like to avoid math, the total effort was 55 BBS and 220 Amer Hammers.

    Having dispensed with the pleasantries, it was game-on, BATTLE FRISBURPEE time.

    Team 1: Fast Tax, Fracsac, Backed Up
    Team 2: Mall Cop, Mama’s Pride, Saban

    After a quick recitation of the rules for those PAX who were new to the game, we commenced. Given that it was 3-on-3, strategy was everything. Team 1 clearly owned the 1st quarter, 2-0. Halfway through, Team 2 had battled back. The rest of the game belonged to Team 2, winning with a final score of 5-3.

    It was agreed by all that a larger game of Lakeview vs Metairie was in order.

    With game over we headed to COT for name-o-rama, announcements, intentions, and prayer.
    Thanks for the fellowship and the chance to lead at The Foundry!

    SYITG

  • The Triumphant Return to Okwata – from Fracsac

    6 Pax at Okwata, disclaimer followed by mosey around the fountain and circle up in the grass for normal warmup.
    Mosey to the fountain for Double shots with Jack Webb at the Barre.

    Mosey to the levee top for Peoples disperse Run. Each pax got 2 turns to call an exercise where pax went down levee for 5 x exercise then gathered back up top.

    Mosey to House of Pain and partner up for stations.

    1 – Merkins x 20 and plank
    2 – pull-ups x 5 and then hang
    3 – bear crawl up levee x 5 burpees (timer)
    Rinse and repeat x 3

    Return to flag for Mary

    COT

    NMM

    -Frac week continued with the Pax stepping up to the challenge.
    -There was a nice breeze at 0525, then gone at 0530…..
    -Welcome back Surge! Okwata missed you!!

    Thanks for posting with me.

    SYITG

  • Fun and Frac at the Foundry – from Fracsac

    8 Pax posted to the Foundry knowing what was coming, and they still showed! A brief disclaimer followed by a mosey to the track.
    Warmup was mostly normal stuff, including MNC where dancing was highly encouraged.
    There were no SSH for good reason. They came with 1st COP:
    Shock and Awe with SSH x 5 per round, 10 burpees descending downward. Since we never do 1 burpee, it was 10 at the bottom of the round for 64 total. Cap it off with 6 more to get to 70.
    Partner up with Catch Me if U Can on the Track. Pax 1 starts running backwards while Pax 2 does 3 burpees and then sprints to catch Pax 1. Complete 4 rounds for 12 more burpees.
    Set cones in a circle in the field and split up for two teams of 4 pax. We played a game of keep away with the football where 5 complete passes gets a point, two hand touch style. Fun times!
    Finish off burpees to get to 100.

    Mosey back to flag for COT

    NMM

    -100 burpees sort of sucks, while 100 burpees with a fun game rocks!
    -We get up early to be challenged, and we want to have fun. Adult male recess is something you won’t find at a gym. Keep challenging each other, support one another, and fun! Laughing and burpees? It’s a thing!

    Thanks for allowing me to be part of F3, and know that you are all loved.

    SYITG!

  • Murph training with a twist – from Baywatch

    With my time in Nola winding down, it was nice to Q my last workout at Okwata. It’s been a pleasure to serve as the site AO the past few years. This morning proved to be quite pleasant with a nice breeze from the lake. After the pleasantries, we moseyed over to the waterfront for a warmup.

    SSH x 20
    Imperial Walkers x 20
    Grassgrabbers x 10
    Arm circles f/b x 10

    We’ve been doing Murph trading lately at Okwata, which we continued. But first…bear crawls! We lined up at a light pole and bear crawled to 9 consecutive poles stopping at each to do ascending burpees (1 at pole 1, 2 at pole 2, etc). That’s what I call a nice warmup for Murph training.

    Then it was off to the House of Pain. With tunes turned on and the timer set (1:30 per round), we did 15 rounds of 5 pull ups, 10 merkins, and 15 squats.

    Back to the flag for COT. As always, thanks for the push gents.

  • Murph Training 75-150-225 – from Hokie

    8 Pax fought mosquitos to get in 15 rounds of 5 pull ups, 10 push ups & 15 squats in 2 minutes 40 seconds or less each round with 20 seconds minimum rest between rounds I.e. Tabata

  • Primarily Chest – from Mahatma

    Short Disclaimer

    Mosey to the Dark track

    Warm up
    SS
    Side Lunge
    AbVagoda
    Mnt Man Pooper
    Mnt Climbers
    Febreeze

    Line up along the width of the pad:
    2-6-10
    Bear crawl out 5 yards 2 – 2 double unders 2 merkins 2 plank jack then 5 yrd bear crawl then 6 of each another 10 yrds then 10 of each – plank for the 6

    Now

    14
    13 double under 1 merkin
    12 double under 2 merkin
    Continue until # swap
    30 second “pause” at 7 and finish YHC modified the merkins from knees – this was the 2nd time YHC attempted and it was no easier then the 1st.

    1771
    Line up rocks in the middle of the field
    Start on one side 7 Burpee 1 V ups
    Run to opposite side of field
    7 v ups and 1 burpee
    then back across again to the starting side now 6 burpee and 2 V ups
    Continue to repeat the above until the numbers on either side flip flop always adding up to 8.

    Circle up for ring of 63 merkins

    Mary:
    Gas Pumpers
    Leg Lifts
    Star
    High Plank with Merkins built in 1:30

    Short stretch then finish 10 burpees in 1 minutes (EZ).

    Head back to the flag

    COT

  • Murph Training Week 3 – from Triple Shift

    Started off with a warmup and then did 3/6/9/12 (pullups, merkins, squats, and lbc) in 2 min intervals and went up to 7/14/21/28 for round 1. From there we did a mosey around the parking lot then did 3/6/9/12 (pullups, merkins, squats, and leg lifts) in 2 min intervals and went up to 6/12/18/24. From there we did a modified Quadrafilia. Run backwards up the levee and then run back down for 5 burpees x 4. Finished off with with a countoff, namerama, COT, and a very beautiful sunrise!