F3 New Orleans

Tag: The View

  • Barefoot Led Bedlam

    Warm-up

    SSH x ??; Plank Jacks x 25; The Frac (Burpee Shock and Awe made famous by Fracsac); Don Quixote x 10; Low Slow Squats x 10; Justifier contemplation x 15;

    The Thang

    Mosey to the Rock Pile For A Stack

    • 5 Rock Burpees
    • 5 Rock Burpees; 10 Squats
    • 5 Rock Burpees; 10 Squats, 15 Shoulder Presses
    • 5 Rock Burpees; 10 Squats; 15 Shoulder Presses; 20 Curls
    • 5 Rock Burpees; 10 Squats; 15 Shoulder Presses; 20 Curls; 25 Rows

    Lt. Dan – 2 lunges:1 Squat ……20 lunges 10 squats

    Dying Cockroach x 20; Penguins x 20

    Lt. Dan Repeato

    Dying Cockroach x 20; Penguins x 20

    Unstack the stack

    • 5 Rock Burpees; 10 Squats; 15 Shoulder Presses; 20 Curls; 25 Rows
    • 5 Rock Burpees; 10 Squats; 15 Shoulder Presses; 20 Curls
    • 5 Rock Burpees; 10 Squats, 15 Shoulder Presses
    • 5 Rock Burpees; 10 Squats
    • 5 Rock Burpees

    Recovery walk back to the flag and the top of the levee

    Levee Sprints x 5

    NMM

    • Two Yutes took charge and made up for my tardiness by starting the pax with some SSH and Plank Jacks.  I had decided to smoke a couple of pork shoulders Friday.  Smoking takes very little attention, but I somehow managed to give it less attention than it requires.  When I woke up at 0530 my fire was out, so I worked as long as I could to save the pork before heading to The View.  That’s my story.
    • We did the stack when I Q’d last week and it sucked just as much this week
    • Rumor has it that Papa Smurf showed up to a few workouts barefoot last week.  He was asking me a bunch of questions during the sprints about Earth Grounding.  It was hard to act cool and contain my excitement.  It’s hard going it alone.

    Papa Smurf never seems to get tired.  It’s worthy challenge to try and wear him out.  It may take a round robin Q or CSAUP to do it. 

  • Whoopie!

    5 motivated Pax posted to grow in Fitness, Fellowship and in Faith. With the clock striking 0530, time for a disclaimer and then:

    Warmup –

    • SSH IC x 31
    • Grass Grabbers IC x 10
    • Abe Vigodas IC x 10
    • AC IC x 20
    • PP IC x 20 followed by ST IC x 20
    • IW IC x 15

    The Thang

    Mosey to the bench and picnic table.

    • LL step ups IC x 20
    • RL Step ups IC x 20
    • Dips IC x 20

    Single column Indian Run along the bike path. When the last man reaches the front, that Pax calls an exercise. All Pax run to top of levee and perform exercise x 3, then return to formation. Stopped along the way for some Ring of Fire after each full cycle.
    Once at the new Monday Joy AO spot, turned around and came back. Funnest Ring of Fire was holding low plank with each Pax completing 10 x Catalina Wine Mixers!

    COT – Announcements, Intentions, closed out with prayer to the Sky Q

    Naked Man Moleskin-

    New Joy Monday AO will meet closer to Treasure Chest at the end of Power Blvd. YHC didn’t think anyone would post this morning due to saturated conditions, but 4 brothers joined me to reinforce my own commitment. That made me say Whoopie!!

    SYITG

  • “I walk everyday…is that considered a leg workout?”


    At 0530, 7? PAX gathered at the View. I wasn’t originally thinking “leg day” but it’s what happened.

    After the disclaimer we started our warm up: 20 self love, 15 overhead clap, 20 arm circles forward/back, 20 windmills, 15 low slow squats. Needless to say, legs weren’t stretched enough. 

    The Thang

    We moseyed towards the bridge to perform the double BLIMPS workout. 5 burpees at the start of the bridge, then walking lunges for 5 sections of the bridge, 5 burpees at the other side, more walking lunges for 5 sections of the bridge back to the start, From there the rep scheme increased 5 reps per workout. So 10 lunges, walking lunges for 5 sections of the bridge, 10 lunges, more walking lunges for 5 sections of the bridge back, 15 imperial walkers, walking lunges, 15 IW, walking lunges… you get it. 

    Once completed… I had to kill some more time.  Saban hit us with a 25 count as we walked to the levee. From there we performed 2 rounds of backwards bear crawl up the hill, 10 merkins, then 10 wall taps in a merkins position. One round with Bernie Sanders up the hill, 10 merkins, 10 wall taps. 

    Lastly, it’s beach season so we finished with abs. Hokie hit us with 20 Dying Cockroaches, Doordash with American Twist, FracSac with …? And Kenner Brah brought us home with Fredie Mercury’s 

    Back to the flag for COT. Happy Monday.

  • The Joy of Two AO’s

    The Joy of Two AO’s

    Four brave PAX saw the weather and still got out of bed and came to the final Robeline “Joy” AO and met the new “Joy (of dry Feet)” AO.

    We gathered and noted the nasty clouds to our west and ran towards them with A Washington Football Team Run (formerly known as an Indian Run). We made a couple stops along our journey for a View of The View over Lake Pontchartrain. Stop #1 ~ 15 low slow squats and 15 Merkins; Stop #2 ~ 15 Wife Pleasers and 15 box cutters; Stop #3 15 Imperial Walkers and 15 Big Boy Sit Ups. We finished our journey along the levy at the new AO location (starting next Monday) at 45th and Erlanger.

    We came down the levy towards Esplanade and went to explore the playground for some more ab work with 15 more box cutters, 15 more wife pleasers and 15 more sit ups before starting our journey back to the starting point.

    On our way back, we periodically stopped to disburse down the levy to do exercises called out on a rotating basis.

    We gathered back at the start for 9 minutes of Mary before COT, announcements including telling others about next Monday’s new meeting place and a pitch for Q Source on Tuesday nights. We then lifted up all expecting parents, and our F3 brothers who are dealing with health issues and closed with gratitude for F3.

    We then took a knee out of respect not rebellion and thanked our Loving Father!

  • A View of the Star

    The View has many a Star, but alas only 2 posted for a levee filled frolic. YHC suggested a shared Q, gave a disclaimer, then mosey for a warmup.

    SSH IC x 31, Abe Vigodas IC x 30, Grass Grabbers IC x 10, Arm Circles IC x 20, IW IC x 15.

    Triple Nickel – 5 squats at the bike path, run to top of levee and 5 Burpees, 5 times.

    Jacobs Ladder – Start at bike path, run to top of levee for 7 burpees, run back to bike path, back up for 6 burpees, etc, until descending ladder complete.
    Mosey to the bench.

    Dirty Mac Deuce – 4 rounds of 3 x 12 exercises, one core, one arm, one leg. Lap between consisted of bear crawl up levee, run down other side, bear crawl back up levee and run down for next set. There were squats and merkins of variety, Catalina wine mixers and more!

    Mosey back to VSF for some Mary, then COT.

    Naked Man Moleskin – YHC was afraid he would be alone this day, but was happy to see Papa Smurf show up with 2 minutes to spare. We pushed each other, and YHC got to know Papa Smurf a bit better. The lake reclaimed the rocks this day, but the levee easily pulled us in. If you haven’t made it out to the new AO, you’re missing out!

    SYITG

  • La Vue de D’gloom

    La Vue de D’gloom

    Four pax rallied for the 60-minute beatdown.  Circled up for warmup by the shoreline for SSH, windmill, peter parker, parker peter, mtn climber, caterpillar, arm circles f/b, grass grabber, low slow squats, self lovin’.

    Moseyed westward to the benches.

    7s over the levee:   cataline wine mixer, 5x prisoner kneels, wife pleaser situps, 5x reverse lunges down levee

    Tabata sequence with rocks + 80s Rock:  ~1 min w/20 sec recovery

    • Lunge twist with rock
    • Flutters
    • On back vertical rock lift
    • Slow burpees
    • On back horizontal rock rotation
    • Hello dolly
    • Plank moving rock R/L
    • American hammer w/rock
    • J Lo
    • Curls

    Moseyed back to concrete ramp:  35s

    • 7 burpees
    • 14 dirkins
    • 21 incline situps
    • 28 side squats
    • 35 x  2 penquins

    Abs

    • 20x LBC
    • 20x Freddy M.
    • 20x Dying C.

    To burn down the clock, onward to levee for several Hawg-style descents forward, ascents backward (heavily modified by Vagabond)

    Circle ‘round flag, count / ID / COT

    God bless F3Nola – Strength and Honor

  • 12’s for my 2.0

    12’s for my 2.0

    At 0530, six PAX gathered at the View for a workout in honor of my 2.o’s 12th birthday….

    After the disclaimer we started our Warm up with: 12 Side straddle hops, 12 Abe vagoda, 12 grass grabbers, 12 arm cirlcles and 12 big boy sit ups

    The Thang … We moseyed down towards Treasure Chest and grabbed heavy rocks for just 12 reps of chest presses (at a time)…

    12’s not 11’s…. 12 Chest presses, run up and over the levy then 12 burpees… back to the Lakeside of Levy for 12 more presses and back over to the riverside for 12 lunges… back Lakeside for 12 more presses and back to Riverside for 12 Imperial Walkers, back to Lakeside for 12 more presses and back to riverside for 12 Merkins…. you got the idea…. presses, planks jacks, presses and squats… BLIMPS is only six letters so we had to repeat to get to 12 up and over the levy round trips 😉

    Now for a new and lighter rock and a ring of fire, except to 12 not 10. Three rounds of Al Gores and curls and three rounds of rocks over heads and shoulder presses.

    Back to the flag for COT.

  • Whooped

    The View has a namesake for each day, with Wednesday being, you guessed it, Whoopie. YHC considered a Whoopie themed beat down, but just couldn’t come to terms with it. With the next best thing in mind, YHC intended to bring a good whoopin’. 4 eager Pax joined YHC for a group 5 strong on the humid shore of the Lake. A brief disclaimer, then on to it…

    Warmup

    SSH IC x 31 Abe Vigodas IC x 10 GG IC x 10 IW IC x 20 Low Slow Squats IC x 10 PP IC x 20 Shoulder Taps IC x 20 MC IC x 20 10 Burpees OYO

    COP 1

    Mosey to the bench and circle up for Ring of Fire. Hold Al Gore and each Pax completes 10 Monkey Humpers, next starting at 5 count. Rinse and Repeat x 3. Shake it off with SSH IC x 10

    Dirty Mac Duece

    YHC showed up early and set up some cones on both sides of the levee to make the course. Four rounds of 3 x 12 rep exercise with a lap up and over the levee and back. There were arms, legs and core on each. If you wanted to know more detail, you should have been there. It was awesome!

    COP 2

    Grab a rock and circle back up. All Pax hold the rock overhead while each Pax completes 10 curls, next starting at 5 count. Rinse and Repeat x 3. I think we did something else, but who knows. We were all sweaty.

    Triple Nickel

    5 Rounds of 5 exercise at the base of the levee and 5 exercises at the top of the levee. It’s a real blast, especially when you do burpees at the base and merkins at the top. Spoiler alert, we did that. Kimchi was impressed by this point.

    COP 3

    There were only a few minutes left, so Pax was instructed to grab their rocks. Papa Smurf was saddened at first, but overjoyed when he discovered we weren’t returning them yet. Circle Up and hold the rock in a squat position (Al Gore sort of). Each Pax does 10 rows, next starting at 5 count. Rinse and Repeat x 3.

    Return the rocks and mosey back to the VSF for the COT. Count off, Name-O-Rama, Announcements, Intentions, and closed with a prayer to the Sky Q.

    Thanks for posting with me today. It was a pleasure to lead.

    SYITG

  • Barbara Wawa at the lake fwont

    YHC received some good news this week, lab test showed the clots hindering my ability to push myself have been reduced, and the Doc said the best thing for me is to get out and move. Eager to join my F3 brothers, the Q at the View was claimed for a 60 minute beat down with 3 promises:

    1 - No long distance running
2 - The PAX will sweat
3 - The beat down would suck

    At 0630, nine eager PAX came together to push each other to be better. A brief disclaimer, then off to the warmup.

    SSH IC x 31
IW IC x 20
Abe Vigodas IC x 10
AC IC x 10 twice
Grass Grabbers IC x 10
PP IC x 20
MC IC x 20

    With the warmup complete, straight to deliver promise 2 and 3……with a little shock and awe!

    SSH IC x 5
10 Burpees OYO
5 SSH IC x 5
9 Burpees OYO
5 SSH IC x 5
..........
..........
5 SSH IC x 5
2 Burpees OYO
5 SSH IC x 5
10 Burpees OYO (‘cause we don’t do 1!!)

    Mosey to the bench about .25 miles away and grab a rock from the shores of the wide water. Regroup where some cones are set up near the levee. First up, Ring of Fire:

    Al Gore with a rock, then 10 curls one PAX at a time, next in line starting at 5.  Complete 2 rounds.

    Drop the rocks and head to the top of the levee where a deck of F3 cards awaits. Split the PAX into 2 teams, designate a team captain for each. With Hawgcycle and Mahatma facing off, YHC was the moderator. The Game: War! Team captains flip a card, highest card wins! Head down to the cones and do the exercise, then regroup on top of the levee. Reps were number on the card. Face cards added 10. Exercises included:

    400 meter sprint 
Squats with rocks
Monkey Humpers
Freddie Mercury 
Calf Raises with rocks
Backward lunges
Butt kicks
and lots more.....

    Two jokers came up, YHC got to call the exercise. Those two were:

    10 Burpees OYO
4 minutes of Quadraphilia (courtesy of Hawg)

    Finished with the 100 SSH IC card. I believe Hawgs team took the victory, but there were no losers today. It was a win win for the PAX! Mosey back to VSF for COT:

    Count off, name-o-Rama, announcements, intentions and closed with a prayer to the Sky Q.

    Thanks for posting with me and celebrating my full return to joining my F3 Brothers. A special thanks to all for keeping me in your prayers. I am blessed!!!

    SYITG

  • We’re All Stupid

    Last night, Kenner Bruh declared his intention to fart sac at 8:40pm, so the call went out for a replacement Q for the View. At 9:06pm, YHC volunteered to take the Q, because he had a stupid idea that he wanted to try at the View. As it turns out, the men of F3NOLA are stupid who like to do stupid things. With the promise of nothing more than an unknown stupid F3 workout, the largest number of men ever came out for a beatdown on July 8, 2020 as the View hit 11 participants for the first time. On to the stupid.

    The Warm-Up

    SSH – 20

    Imperial Walkers – 21

    Arm Circles – 20

    The AOC

    Last Wednesday there were 11 large piles of trash and refuse spread across the lake shore from the flag to the Treasure Chest Casino. The distance from pile one to pile 11 was 1.1 miles. YHC planned to use the trash piles as the markers for the longest circle of pain ever at the View. YHC calls it the AOC, a series of Al Gore, Global Warming inducing exercises performed next to the rising waters of Lake Pontchartrain. It’s Stupid.

    Do you know what else is stupid? Whoever cleaned up those trash piles along the lake shore is stupid. YHC crested the levee before dawn this morning and nearly fell down in tears as his precious garbage piles were gone! Never fear, adjustments must be made. Now there will be a round of Circle of Pain every 1/10 of a mile on our run from the flag to the Treasure Chest Casino with a new exercise at each stopping point.

    Circle up for 10 merkins as the other Pax hold Al Gore

    Run 1/10 of a mile

    Circle up for 10 Catalina Wine Mixers as the other Pax hold a plank

    Run 1/10 of a mile

    Circle up for 10 Hello Dollies as the other Pax hold Al Gore

    Rinse and Repeat until the Pax arrives in front of the Treasure Chest. The rest of the exercises: burpees, Wine mixer without the merkin, smurf-jacks, merkins again, American hammers, and Nola Ryans. Can’t remember other exercise YHC called out.

    Jack’s Elevens

    The Pax is now 1.1 miles from the flag, and we need to get back by 6:15. The trip back will be 11s. Stop every 1/10 of a mile and do ascending Jack LaLannes, 1 at stop one and 11 at the flag. The Pax safely arrived with all 11 members at 6:16am. YHC humbly asks for your mercy for going over by one minute.

    The End

    Count-Off, Name-O-Rama, Announcements, and Prayer

    Thank you men for doing stupid with me and for pushing each other to get better day by day. Remember to be in prayer for our sick and injured. We need these men back to push us and call us out if we have slacked off during their absence.

    Be strong and be kind today,

    Rev Sox