F3 New Orleans

Tag: The View

  • Holiday Sweet 16 Countdown

    Warmup:  SSH, Windmill, Hillbilly, Imperial Walker, Peter Parker, Parker Peter, Alternating toe taps, Arm Circles

    Moseyed across bridge and back to base of concrete apron across levee

    THANG: On December 16th, we counted down from 16 reps apiece in each circuit (16, 14, 12, 10, 8, 6, 4, 2)

    • Burpees base of levee
    • Lunge walk up levee
    • Wall alternating hand plank-ups at top of levee on pumping station levee wall
    • Chair air presses
    • Big bois at base of other side of levee
    • Return to start

    Circle up to close:

    • Modified jack webb with merkin and superman
    • Ring of fire:  Al Gore + Imperial squat walker
    • Ring of fire:  Monkey humper

    Mary:  Freddy mercury, Boats, V-ups, LBCs, Flutters, Dying cockroach, Plank 60s COT, sharing and prayer for us to be better men and to think of one person we could help (make a difference for) during the holiday

  • 2 pax are 10x Better than 1

    Planted the flags and started workout alone.…. but was energized to see Mahatma mosey across the levee a little after the start.  Was admittedly dreading a solo workout the day after Christmas in the cold and wind.

    Warmup:  SSH, Windmill, Hillbilly, Grass grabber, Mountain Climber, Peter Parker, Arm circles

    5 Burpees atop levee, Moseyed to street, 5 burpees, Picked-up coupons and moseyed back to levee, 5 burpees, then onward to pumping station concrete pad

    First Thang:  Declining rep count for each circuit of four exercises 30, 25, 20, 15, 10, 5

    • Sit-ups
    • Imperial squat walkers
    • Bench press
    • Rocky balboas

    Moseyed ‘cross the bridge and back, and planked 60s to recover

    Second Thang:  Declining rep count for each circuit of two exercises 8, 7, 6, 5, 4, 3, 2, 1 over levee

    • Thrusters with coupon at base of levee
    • 5 Bobby Hurley atop levee going each way
    • 8-counts

    Mary:  windshield wipers, LBC, Hello dolly, flutters, American hammer

    COT, prayer of thanks and for intentions

  • Look Mom! I’m Three!

    YHC turned 3 in F3 years on November 11th, but he forgot of this momentous day last month. Having his memory jogged a few days, his next Q at Whoppie on December 2nd was set as the day to celebrate. And there is no better way to celebrate one’s third anniversary with F3 than a workout fit for a three year old.

    Warm-Up

    SSH – 33

    Peter Parkers – 20

    Imperial Walkers – 20

    Annies – 20

    Batwings – 60 arm circles

    Smurf jacks – 20

    The Thang

    Diego – the Pax moseyed a distance from the flag for a new Diego themed workout. The Pax needed to travel and for Diego’s animal rescue. On the way, the pax needed to travel to the flag by blending in with the animals in the area. Whatever animal name shouted out by the Q would be the exercise the Pax would need to do as they traveled to the flag. The Q alternated between calling out bear crawls, duck walk, alligator crawl, and crab walk.

    Dora – standard Dora with 100 burpees, 200 LBCs, and 300 jump squats as one’s partner ran up and over the levee while the other knocked out the exercises

    The End

    The Alabama Motivator

    Run – the Pax ran to the end of the bridge for a prayer of praise to the Creator for the beauty of His creation

    Run – the Pax ran back to the flag for the Count-Off and Name-O-Rama

    It’s been an incredible three years of F3 with the best friendships a man could ask for, physical testing like I never expected to be able to endure, strength for life’s journey outside of F3, and the endurance to push through pain and injury. Thank you men for three years!

    Rev Sox

  • Friday the 13th – The View

    What better way to jump back into the swing of things than by signing up to Q.
    4 Pax posted at The Star View on Friday the 13th to pay tribute to Jason, the Star of the iconic 80’s movie.
    Disclaimer given, then mosey to the levee for:

    Warmup – IW, GG. AV, HB, and Bat Wings

    Onto the Main Event:

    J-A-S-O-N

    Jack Webb x 13

    ATM (alternating shoulder taps, tempo merkins, merkins) x 13 each

    SSH Burpees (5 SSH and 2 Burpees) x 13

    OYO run up levee 3 burpees run back down x 13

    Never surrender (genuflect) x 13 left leg x 13 right leg

    That was Jason……

    Finished with Mary!

    Good times!

    NMM

    • Apparently Jason from Friday the 13th likes burpees
    • Jack Webb’s then ATM’s back to back was regretted immediately…
    • We had as many flags as Pax!

    Thanks for posting with me today! I’m blessed to be part of such an amazing group that supports and helps one another!

    SYITG

  • Respect, Respect

    Today’s Q goal was to get a good full body workout and to keep moving. 13 PAX showed up for the beat down.

    At 0530 the warm up began.

    Smurf jacks, Peter Parker’s, Froggies, Parker Peter’s, Don Quixote, Arms circles

    The Thang: 45 secs per exercise, 10 second rest between each.

    Prisoner squat, Jack knife, Hand release pushups, Carolina dry docks, Wife pleasers, Jump Squats, American hammer, Dive bomber pushups, Alternating plank toe touch,

    After completing these workouts for two round we moseyed to the wall for some “line of fire.” First, at the wall, we did Rocky Balboa for a little extra warm up. For the “line of fire” the PAX did a wall sit, while each Pax down the line did 10 donkey kicks. Next round was wall sits, donkey kicks, then they held the high plank. Next, they held the high plank and did shoulder taps. Lastly they held the high plank and did Peter Parker’s. With 3 minutes remaining more Rocky Balboa were due.

    We closed with good spirits and a COT.

  • Everyone Loves BLIMPS

    4 Pax were ready to start the day off right by posting to the View, aka Bawbwa Wawa. After a brief disclaimer, short mosey for:

    Warmup

    • SSH IC x 31
    • Abe Vigodas IC x 10
    • Grass Grabbers IC x 10
    • Hillbillies IC x 15
    • Bat wings – AC, OC, SC, MNC

    YHC had showed up early and placed 6 cones along the bike path about .25 miles apart. Mosey to first cone.

    BLIMPS

    • Burpees x 5
    • Lunges (4 count) x 10
    • Imperial Walkers (4 count) x 15
    • Merkins x 20
    • Plank Jacks (4 count) x 25
    • Squats (low slow) x 30

    Complete Cycle, mosey to next cone, rinse and repeat for all 6 cones.

    Mini Dora 1..2..3

    • Partner up
    • 50 Burpees
    • 100 Imperial Walkers (4 count)
    • 150 Low Slow Squats

    Exercises are cumulative. Pax 1 starts exercises, Pax 2 runs up and over levee, Quadraphilia back and over, flapjack.

    Mosey back to VSF. Finish off with 2 minutes of planking.

    COT with count off name-o-rama announcements intentions and end with Prayer to the Sky Q.

    NMM

    • YHC asked if everyone liked BLIMPS, the pax enthusiastically answered yes! After 3 cones the love of BLIMPS may have died out.
    • YHC was asked to dial down the burpees a little. I tried…..
    • The cool low humidity weather of Fall is finally here, and much welcomed.
    • Coffeteria was enjoyed by all at Cafe Navarre where Pax from The View, Mothership, and Uptown converged.
    • F3 has kept YHC sane during an insane time. I am thankful to be part of something much larger than myself, with true friendships that hold value and meaning. Thank you for allowing me to be a part of F3.


    SYITG

  • Reflecting on 9/11

    The Jewel of The View, known as The Star, was the place where 3 Pax, a shovel flag, and a bike converged to reflect upon what happened this day 19 years ago. A brief disclaimer was given, followed by some facts from that sad day. A total of 2,977 people were killed in NYC, Washington DC, and in a field outside of Shanksville, PA. Of that total, 2,753 were killed when 2 of the 4 hijacked planes crashed into the north and south towers of the World Trade Center, causing them to collapse. Of that total, 343 NYC Firefighters, 23 NYC Police Officers, and 37 officers of the Port Authority were killed running into harms way to attempt a rescue. The world lost many heroes that day.

    Warmup

    • SSH IC x 31
    • GG IC x 10
    • Hillbillies IC x 15
    • AC IC x 20 fwd and back
    • Abe Vigodas IC x 10

    EMOM

    • 10 Burpees Every Minute On the Minute for 10 minutes

    Mosey to the bench and table for Stations:

    • Station 1 – Dips AMRAP
    • Station 2 – Step ups AMRAP
    • Station 3 – Bear Crawl to top of the levee, 5 plank jacks, run back down (timer)
    • Rinse and Repeat x 3

    Ring of Fire

    • Plank Position with 10 Merkins x 3 times around
    • Al Gore with 10 Monkey Humpers x 3 time around

    Mary

    • Flutter kicks, V-Ups, Reverse Crunches, Dying Cockroach, LBC’s, Freddie Mercury’s, and finished with some Static Wife Pleasers
    • This was a round robin style Mary.

    COT with announcements, intentions, and a prayer to the Sky Q

    NMM

    • What better way to start the day then with 100 Burpees in 10 minutes!
    • YHC once did the Ring of Fire with Catfish, just the two of us, and it sucked. Having three in the Ring of Fire is no better.
    • Having the round robin Mary is a great way to get the other Pax involved in counting cadence.
    • Get your scores in for IPC week 2. If you want a jump on week 3, join the Kennah/Metry crew at the end of Power Blvd and the levee on Monday.

    SYITG

  • Cool Breeze at Whoopie

    Cooler weather, but still a hot beat down

    With a fresh core of new blood and the venerable Mahatma, circled up at the concrete area of the levee for Warming the joints

    15 each of:
    Arm Circles fwd/bkwd
    Hill BIllies
    Imperial Walkers
    SSH
    Grass Grabbers

    Introducing the new guys to 21’s
    SSH, Abe Vigoda’s, Mountain Climbers

    Main Thang
    Introducing 7 of Diamonds using the levee
    Starting on top, then down,up and over then up again to beginning.
    7 Merkins
    14 Bonnie Blairs ( 1-1)
    21 Squats
    28 Flutter kicks (2-1)
    21 Squats
    14 Bonnie Blairs
    7 Merkins

    Revisit 21’s
    SSH, then facing out of the circle, ABE VIGODA’s
    With a few min remaining 5 sets of Static Wife Pleasers
    Then IN a circle in cadence , 1 Puchup, then shuffle to teh right counterclockwise to we get to the start of the circle.

    We done!
    Count, Names, Announcnedment about Lake Charles service opportunities, Prayer
    Great work guys!!



  • 7 Stars and a Flag with a View

    YHC arrived to the view, planted a shovel flag, and watched as eager Pax arrived in the gloom. At 0530, a disclaimer was given, followed by a short mosey across the bike path.

    Warmup

    • SSH IC x 31
    • GG IC x 10
    • Hillbillies IC x 20
    • Abe Vigodas IC x 10
    • AC IC x 20 (fwd and back)
    • Imperial Squat Walkers IC x 10

    Shock and Awe

    • SSH IC x 5 – 10 Burpees OYO
    • SSH IC x 5 – 9 Burpees OYO
    • SSH IC x 5 – 8 Burpees OYO
    • You get the idea….
    • SSH IC x 5 – 2 Burpees OYO
    • SSH IC x 5 – 10 (never 1) Burpees OYO

    Triple Nickle

    • At the base of the levee – Squats x 5 – Bear Crawl up levee
    • At top of levee – Bobby Hurley x 5 – Run down other side
    • At base of levee – Squats x 5 – Bear Crawl up levee
    • At top of levee – Bobby Hurley x 5 – Run down to starting point
    • That was one evolution – Rinse and Repeat x 5

    Ring of Fire

    • Hold Al Gore, each Pax does 10 Jungle Boi Squats 2 Spoonz style (count to 5 then next pax starts) – Pass around x 3
    • Hold Plank Position, each Pax does 10 merkins – Pass around x 3
    • Continually do Monkey Humpers, each Pax does 10 squats – Pass around x 3

    Final Push

    • Flutter Kicks IC x 20
    • Sudden Change – 10 Burpees OYO
    • Pax choice of exercise – call the exercise and the cadence, included Penguins, Hip Flexors, Reverse Crunches, and Tin Snips
    • Ended with Catalina Wine Mixers x 10

    COT with Announcements, Intentions, Prayer to Sky Q

    NMM

    • Glad to see Thumb War make it out to the View
    • The Shock and Awe drill never gets old – there’s always at least one Pax that thinks we’re going to do 1 Burpee, but we never do!
    • So, the Triple Nickle routine was probably not named quite right. Probably should have called it the Quintuple Nickle……
    • The Burpee is the perfect exercise, and YHC is trying to get back to where they are a little easier to do, but it is a struggle!
    • Coffeteria enjoyed by Pax from both the View and the Uptowner at PJ’s!

    SYITG