F3 New Orleans

Tag: The View

  • Easy Breezy Workout @ The View?

    My intention was a nice stretchy, mobility style workout. But we got a lot more than we bargained for.

    Warmsies

    SSH @ 15 -4 count
    Bat Wings @ 10 Each -4 count
    Abe Vigoda’s @ 10 -4 count
    Grass Grabbers @ 10 -4Count

    Mosey to top of concrete

    Thang 1
    5 rounds of 10 reps
    Dive Bomber Push ups
    Superman for 5 sec x 10
    Static Wife Pleaser 5 sec x 10

    Thang 2
    3 Rounds
    Inch Worm 8 count 5x
    Lunge around the world 8 count 5x
    Bow/Boat hold 5 sec 5x

    trot over to the wall –
    Wall walk with feet on the wall 10 x OYO, Pushups optional

    Trouble –
    Hop on top of wall for Warrior 1 Yoga Left-Right while trying NOT to fall off the wall
    Hop down, mosey to end of gravel rod by pumping station. Run up to top of levee 10 Squat, run down to bike path, 20 LBCs

    Run to top, 10 Squats, And We’re done!!

    COT etc.


  • Non-Stop

    Conditions – Humid and Partly Cloudy, 79 degrees, Feels like 82.  Humidity 91%, Wind 3mph from SW

    The Thang – Every Minute On the Minute for the entire workout.  Do the number of exercises on your own and rest for the rest of the minute.  60 sets. 

    Warm-Up

    1. Mosey to the warm-up Cone (80 yards)
    2. SSH x 60
    3. Imperial Walker (2 is 1) x 25
    4. Windmills (2 is 1) x 15
    5. Peter Parker (2 is 1) x 25 – stay in plank when finished
    6. Mountain Climbers (2 is 1) x 25 – stay in plank when finished
    7. Parker Peter (2 is 1) x 25 – recover to your feet
    8. Merkins x 30
    9. Squats x 60
    10. Wide Merkins x 40
    11. Monkey Humpers x 40
    12. Mosey back to the flag (80 yards)

    Levee Work – Quadraphilia = running down and back up always facing south; Crawl Bear = Jog down the levee and crawl bear to the top

    1. Quadraphilia x 3
    2. Quadraphilia x 2 (3 if you can)
    3. Quadraphilia x 2 (3 if you can)
    4. Quadraphilia x 2 (3 if you can)
    5. LBCs x 50
    6. Crawl Bear x 1
    7. Crawl Bear x 1
    8. Crawl Bear x 1
    9. Crawl Bear x 1
    10. LBCs x 50
    11. Mosey to the Cardio Cone (50 yards)

    Death By Burpees – If you get caught switch to merkins and do twice the number

    1. 8 Burpees
    2. 9 Burpees
    3. 10 Burpees
    4. 11 Burpees
    5. 12 Burpees
    6. 13 Burpees
    7. 14 Burpees
    8. 30 Merkins (we all got caught at 14)
    9. Mosey to the Rocks and plank the rest of the minute (40 yards)
    10. Plank

    Rock Work

    1. Pick out a rock and carry it back to the circle
    2. Presses x 25
    3. Curls x 30
    4. Squats x 25
    5. Curls x 30
    6. Squat Presses x 20
    7. Carry your rock back and throw it on the pile
    8. Mosey back to the cardio cone (40 yards)

    Nickels and Dimes

    1. 10 Bonnie Blairs (2 is 1) + 5 squats
    2. 10 Bonnie Blairs (2 is 1) + 5 squats
    3. 10 Bonnie Blairs (2 is 1) + 5 squats
    4. 10 Bonnie Blairs (2 is 1) + 5 squats
    5. 10 Bonnie Blairs (2 is 1) + 5 squats
    6. Mosey to the flag (40 yards)

    Quadraphilia

    1. LBCs x 50
    2. Quadraphilia x 1
    3. Quadraphilia x 2
    4. Quadraphilia x 2
    5. Quadraphilia x 2
    6. LBCs x 50
    7. Mosey to the Wall (40 yards)

    Wall Work

    1. Plank
    2. Feet half way up wall – Shoulder Taps (2 is 1) x 15
    3. Feet all the way up wall – Hip Slappers (2 is 1) x 10
    4. Feet half way up wall – Shoulder Taps (2 is 1) x 15

    The End

    1. Mosey back to the Flag (40 yards)
    2. Dying Cockroach x 30

  • Stars of the View

    4 pax started their day off living right by posting at The View where a round robin Q took place. YHC led the warmup with SSH, Hillbillies and Bat Wings.

    Papa Smurf took the Pax to the benches for Stations.

    • Station 1- step ups AMRAP
    • Station 2 – Incline merkins AMRAP
    • Station 3 – Crunchy Frog on bench AMRAP
    • Station 4 – Burpees x 20 – Timer
    • Rinse and Repeat

    Door Dash brought the Ring of Fire.

    • Hold Al Gore with each pax doing jump squats x 10 going around twice
    • Hold plank position with each pax doing dive bombers x 10 going around twice.

    YHC closed it out with Mental Fortitude:

    • SSH IC x 7 followed by 6 in silence – all pax must stop together or face penalty. Repeat x 3 with different numbers.
    • Penalty 1 – Burpees x 10
    • Penalty 2 – Merkins x 20
    • Penalty 3 – Burpees x 10

    End with COT

    NMM

    During the ring of fire Papa Smurf asked about the SSH penalty thing, so YHC introduced it. Door Dash seemed to enjoy the penalties!

    Papa Smurf threw the 20 burpees out there for stations, then said only do 10 in the second round. However, he still did 20, which pushed each pax to follow suit!

    Papa Smurf mentioned he knew a couple that rode out Hurricane Laura in Lake Charles in a closet, but they were old, like 35 or 40…..😂

    T- Claps to the Pax for pushing through together! Well done!

    SYITG

  • The View @ The Joy- IPC Week 0

    Sunday Fracsack and myself set out to mark 400 meters for week 0 of IPC. Hopefully the city of Kenner has a power washer because several more lines were painted than needed.

    10 Pax(including 2 FNGs) eagerly awaited the start of week 0. With the clock indicating 0530, a brief disclaimer was given, and a warmup began.

    Warmup

    • Side straddle hop x 20
    • Abe Vigodas x 15
    • Imperial Walkers x 15
    • Grass grabbers x 15
    • Chinook x 15
    • Self love x 15

    Once warmup was complete the IPC was explained and the workout exercises were demonstrated.

    Da Thang

    Completed 4 time and timed

    • Squats x 50
    • BB situps x 40
    • Merkins x 30
    • Bonnie Blair x 20
    • Burpee x 10
    • 400 meter run

    After this we circled up for count-o-rama and name-o-rama. 2 FNGs were given their F3 names: Wingnut and The Joy. Hokie Pokie did a wonderful job at inviting the new F3 members in and explaining F3 and what it’s all about.

    Was really impressed with everyone and their times. FracSack rocked it. Looking forward to week 1.

  • OverJoyed at The View

    YHC arrived at The Joy AO, the coupon component of The View, and found 4 other Pax eagerly awaiting what their Q had planned. With the clock indicating 0530, a brief disclaimer was given, and each Pax was instructed to grab a coupon and head over the levee.

    Warmup

    • SSH IC x 31
    • IW IC x 15
    • Grass Grabbers IC x 10
    • Abe Vigodas IC x 10
    • AC IC x 20 – fwd and back

    COP #1 with Coupons

    • Curls IC x 10
    • Rows IC x 10
    • Triceps IC x 10
    • Manmakers OYO x 10
    • Rinse and Repeat

    Indian Run along the levee, then mosey back to the steep part

    COP #2 at The Levee

    • Burp Back Mountain – Partner up – 100 Burpees Cumulative
    • Pax 1 Quadraphilia up the levee x 3 – Pax 2 does Burpess – Flapjack until reaching 100 Burpees

    COP #3 with Coupons

    • Ring of Fire #1
      • Hold Al Gore position with a coupon. Send 10 x Curls around, next pax starting at 5 – go around twice
    • Ring of Fire #2
      • Hold Plank Position. Send alternating ‘mericans on the coupon around the circle (2 is 1), next pax starting at 5 – go around twice.

    COP #4 with Coupons

    • Curls IC x 10
    • Rows IC x 10
    • Triceps IC x 10
    • Manmakers OYO x 10
    • Rinse and Repeat

    COP #5 – Mary

    • Flutter Kicks IC x 20
    • LBC’s IC x 30
    • Dying Cockroach IC x 20
    • Tin Snips IC x 20
    • Freddie Mercury IC x 20

    COT – Count off, name-o-rama, announcements, intentions, closed with a prayer to the Sky Q

    NMM

    The cinder block coupons staged at the AO are great. YHC wasn’t going to add the coupons, but glad the sudden change was made. Besides, the pax were overJoyed when YHC called out to grab one.

    Door Dash hates running, but the guy is a beast when it comes to burpees and manmakers.

    The decision to quadraphilia up the steep side of the levee was instantly regretted….it was awesome!

    YHC has Q’d 3 out of the last 4 days. I think I’m officially back, not back to where I was, but back nonetheless……it’s a work in progress.

    The Joy on Mondays at the View is officially an Iron Pax Challenge location during September.

    Thanks to all for the support and prayers over the last several months. You guys are awesome, and I’m blessed to be a part of F3.

    SYITG

  • Rock heavy

    warm ups

    SSH X 20 IC
    imperial walkers x 20 IC
    Abe vigodas x 20 IC
    SealmJacks x 20 IC

    Mosey to the Rock pile for extra heavy stones for strength work, all work in cadence

    Part 1
    Circle up
    5 rounds
    Sumo Squat – 10x
    Deadlift 10x
    Clean and Prezs 10x

    Part 2
    Cardio work, 5x rounds
    Starting at road,
    Run to levee base
    Bernie up the hill
    10 merkins to side plank, 2 push ups, plank left/right is one.
    Reverse bear crawl down other side
    10 jump lunge-L/R is 1.
    Run to top, hold 20 second static’s wife pleaser 5x
    Run down to road, 20 LBC

    Wrap up
    Back to heck stones, on our six
    3 sets or 5 pullovers or tricep extensions, last set is a max out

    mosey back to “flag” COT, prayer, totally forgot to take a pic for Cash. I think I forgot another member, not sure.


  • Keeping up with the Joneses

    There was a spectacular lightening show being delivered from north of the lake that YHC enjoyed on the bike ride to the AO. A clear sky south of the lake welcomed 6 Pax to the AO known as The View, but can you guess which chatting icon is attached to Fridays? (Hint: There was a Shooting Star that graced the sky during the warm up) I’ll just leave that there…..

    0530, time for the disclaimer, then a short mosey for the warm up:

    • SSH IC x 31
    • Grass Grabber IC x 15
    • Abe Vigodas IC x 10
    • Bat Wings IC
      • Fwd AC, Bwd AC, OH Clap, Seal Clap, Moroccan Night Club
    • Hillbillies IC x 15

    Mosey to the levee for the first set of pain. Starting at bike path, bear crawl IC toward levee, going up and over with ‘mericans called out by the Q. That looked a little something like this:

    • Bearl crawl IC followed by 10 ‘mericans on flat ground
    • Bear crawl up levee IC, stopping midway for Incline x 10
    • Bear crawl IC to top of levee, regular x 10
    • Bear crawl down levee other side stopping midway for Decline x 10
    • Bear crawl to base of levee for regularx x 10
    • Repeat on return trip over levee

    YHC set up some cones about 30 yards apart for second set of pain.

    Lunge walk/Monkey Humpers

    • Lunge walk IC to midway followed by Monkey Humpers IC x 10
    • Lunge walk IC to other end followed by Monkey Humpers IC x 10
    • Repeat on return trip to starting point

    Repeat with Peter Parker crawl/Catalina Wine Mixers IC x 10

    Burpee Broad Jump to one end and back.

    For the third set of pain, YHC did a ring of fire:

    • Hold the Al Gore while sending jump squat around the ring x 10 (next Pax starts at 5). Send around twice.
    • Repeat in plank position with ‘mericans.

    For the fourth set of Pain, The Suck…Embrace it! 3 minutes of the following continuously:

    • SSH x 7
    • ‘mericans x 7
    • Bobby Hurley’s x 7

    One minute recovery, followed by another 3 minutes.

    Finish off with

    • LBC’s IC x 30
    • Big Boi Sit Ups (WW2) IC x 10
    • Crunchy Frog IC x 10

    COT to close it out at 0615.

    NMM

    YHC planned this beat down with a low impact (no running ) theme in mind. Not to brag, but this was a real smokefest. Ok, I’m pretty proud of it.

    YHC doesn’t do many original things, but after reading “Freed to Lead” I found out that there’s nothing wrong with that. F3 is known for taking other ideas and building upon them. But I have to give credit where credit is due. Hawg has made the Bat Wings a regular thing, but the first time I saw it was when Kimchi brought it some time ago. I’m pretty guilty of dropping my arms during the evolution when War Eagle and Hawg bring it, but I didn’t when I Q’d it. There’s just something inspirational about delivering pain to others.

    The bear crawl and ‘mericans up and down the levee was about as original as it gets for me. But I’m sure it’s been done before.

    I like to set up cones, it makes life easier.

    The Suck is something I remember Tool delivered. After 6 minutes of that, the Pax is pretty smoked. That’s a great one to keep in your back pocket.

    I was saving some Shock and Awe, among other things, for the Mothership, but I found out Jingle Vader had signed up too, and he really wanted it. The issues with the Q sheet aren’t that big of a deal. Catfish made sure a Q is lined up, and that’s all that really matters. I have no doubt a serious beat down will be delivered by JV. I’ll save mine for another day.

    Thanks for allowing me to be a part of F3.

    SYITG

  • Kicking Balls and Hauling Rocks

    BooBoo requested YHC to Q an upcoming Uptowner, so YHC checked the Q sheet only to discover that no one was scheduled to Q the View today. YHC took it upon himself to take the responsibility and lead our brother in a quality beatdown at the View to strengthen us for greater endurance for the Lord.

    Warm-Up

    Imperial Walkers – 20

    Plank Jacks – 20

    Grass grabbers – 20

    Shoulder taps – 20

    Smurf Jacks – 15

    YHC threw a frisbee across the field while encouraging all to remember where it landed. YHC did not remember where it landed.

    The Thang

    Dips – the Pax moseyed to the top of the levee at the end of the concrete wall for some dips. Since there is a lack of space on the wall, the Pax split into two groups. Group one would do 20 dips while the other did 10 burpees, switch. 20 more dips, while the other did 20 merkins, switch.

    Rarajipari – time to bring YHC’s favorite game to the View. The Pax kept the same two groups and each was tasked with kicking their softball to the end of the bridge and back. The first team to land their softball on the frisbee which YHC threw earlier in the beatdown wins. No thanks to YHC, his team with War Eagle and Papa Smurf cruised to a victory even though YHC ran about 100 yards past the frisbee while searching for it.

    The Motivator – YHC led the Pax in the Birmingham Motivator. Not sure how to explain it, but it feels like you do 1,000 side straddle hops by the time the exercise is over.

    Futility – the ultimate in F3 futility. Carry 5 large rocks from the lake shore to the top of levee. one. rock. at. a. time. Once all the Pax has each built their pile of 5 rocks, carry all 5 rocks back to the lack shore. one. rock. at. a time.

    Rocking to the End – Curls with a rock 20 count, Shoulder press with a rock 10 count

    Closing

    Count-Off, Name-O-Rama, No Announcements, Prayer

    Thanks for the opportunity to lead one again,

    Rev Sox

  • The Joy of The Stack… and unstack???

    The Joy of The Stack… and unstack???

    7 Pax showed up at 45th & Erlander at 0530 to break in the new AO known as The Joy “of dry feet” at The View.

    The Q welcomed folks on the street with a reminder of the 5 Core Principles of F3 ~ Always free ~ Open to ALL men ~ Help Outdoors (rain, shine, heat, humidty) ~ Peer led ~ Close with a COT and a reminder with the new AO starting on the street to be respectful of the neighbors who were still sleeping.

    The warm up consisted of self love, arm circles, and Chinook… none of which were done in cadence so we could keep the noise level virtually non-existent on the street.

    We then each grabbed two cinder blocks and did a farmers carry up the paved walkway to the top of the level so we could enjoy The View while still having dry feet 😉 Once on the top we spaced out for social distancing and to allow space to start our stack

    Round 1 ~ Do a burpee, jump over the block, do another, repeat for 5 burpees

    Round 2 ~ Repeat round 1 and now add 10 cross over merkins with one hand on cinderblock…. so left hand on block, right hand on ground, do a merkin for one; walk hands over block so right hand on ground and left hand on block, do a merkin for two; repeat for 10 merkins

    Round 3 ~ Repeat round 2 with 5 burpees, 10 merkins plus add 15 curls

    Round 4 ~ Repeat round 3 with 5 burpees, 10 merkins, 15 curls plus add 20 step ups with high knees (10 each leg alternating for a total of 20)

    Round 5 ~ Repeat round 4 with 5 burpees, 10 merkins, 15 curls, 20 step ups plus add 25 shoulder presses

    Round 6 ~ Repeat round 5 with 5 burpees, 10 merkins, 15 curls, 20 step ups, 25 shoulder presses, plus add 30 chest presses.

    Round 7 ~ Top of the mountain ~ Repeat round 6 plus add 35 tricep presses

    Round 8 ~ Coming back down… repeat round 6

    Round 9 ~ Repeat round 5

    Round 10 ~ Repeat round 4

    As the Q realized he was over-ambitious in his stack & unstack quest and time was running out because he failed the group by designing and unrealistic stack and unstack in the allotted time; we farmer’s carried our blocks back down to the base at 45th and Erlanger for COT.

    All in all the 7 Pax seemed to enjoy the new AO