F3 New Orleans

Tag: War Eagle

  • PAX in Toyland – from Kenna Brah

    Fresh from an Epic Grand Canyon beat down YHC thought it apt to apply some lessons in endurance.

    Mosey to the JPAS for some mobility and warmup work
    Worked on SQUAT form by standing face and bell to a wall and then slowly squatting, repeating till the lesson was learned

    Formed up the PAX for proper hand/elbow position for some Merkins

    Introduced the Toys and the BD
    60# Sand Bag was the timer up the ramp and down the stairs
    While the timer ticked off:
    All stations worked the sets till the timer returned, then moved Clockwise to the next station
    Station 1 – Take small steps up/down on a coupon – keeping knee engaged the whole time. Sort of like a single leg pulse squat
    Station 2 – 40# SandBag Front Squat
    Station 3 – 54 Lb KB swings
    Station 4 – Barbell complex – Deadlift, Clean, Press, Tricep Ext, Return to beginning

    Finished with 12 min of Pain
    Mission Impossible Merkins
    BB Situps/Flutter Kicks
    A combo Of Fire Hydrant Leg Lifts/Scorpion Kick and Extended Side Leg Lift

    Mosey to Flag and COT

  • Football and Frisbee Chaos – from Fracsac

    No Q signed up late Friday, so YHC stepped up and made the commitment.

    10 other Pax joined bringing the total to 11.

    Warmup at the peristyle with normal stuff.

    Great Lawn has vendors setting up, so mosey to field near NOMA. Set up cones to form a field with 2 end zones. Split up pax and for 4 teams. 2 teams playing football and 2 playing ultimate frisbee on the same field. Change up games midway so everyone gets a dose of both. Total chaos.

    Mosey behind Cafe du Monde for some Dora. There was something to do with running with football and frisbee which YHCs team won.

    Mosey to flag for CoT followed by coffeteria

    NMM

    Knucklehead was wearing so much bling he didn’t notice a pendant coming off. We used the last 5 minutes scouring the football/frisbee field looking for it to no avail.

    YHC tried something new, the pax were receptive, and everyone got a good workout and had some fun.

    Sign up to Q and just go for it.

    SYITG

  • Fly-Up Flop-Downs – from Squints

    Is this the official record of what happened this morning?

    It was a typical eve-of-a-hurricane type of day, cooler summer temperatures as we all awaited the landfall of Hurricane Francine. The PAX moseyed over to the JPAC for warmups, which included a fine selection of Abe Vigodas, Grass Grabbers, SSH, Arm Circles, Shoulder Taps, and—last but not least—Peter Parkers.

    Thang 1:
    Off to a brief H8 training session where, somehow, everyone finally agreed on H8. (A true miracle!)

    Thang 2:
    The timer: side steps up the ramp, sprint back.

    Exercise 1: I call out Burpees with a block, but War Eagle, feeling frisky with the tropical weather, insists on calling out Fly-Up Flop Downs. Sure, it sounded fun in the rain, but even the birds weren’t buying it this morning. I call the exercise again, “Burpees with a block again,” and in true Fracsac fashion, he declares it’s time for Flyin’ Block Drops.

    After a solid 40 minutes of back-and-forth debate, War Eagle and Fracsac finally surrender, and we all mosey back to the flag.

    COT: Counterama, Namearama, Intentions, Prayer.

  • Early Bird at the Goldmine – from Fracsac

    The early bird test AO at Lasalle on Tuesday at 0500 continued with YHC stepping up with War Eagle and Pinewood posting to see what was in store.
    With the speaker belting out a playlist far better than anything Bolt could produce, the disclaimer was given and it was off to the warmup pad.

    Quick mosey to the truck for some toys

    First Thang – Stations

    Kettle Bell Swing 50#
    Sand Bag Squat 60#
    100 m run with 3 burpees (timer)

    2 rounds

    Substitute battle ropes for Kettle Bell and go 2 more rounds

    Last Thang

    1 burpee at each light pole as we work around the GoldMine. With time becoming a factor, change to every other light.

    Made it back to the flag right on time

    COT

    Can’t make a workout because you have to get the kids to school? Need to get to work early? Want to spend more time at coffeteria? Whatever tickles your fancy, the early bird Tuesday AO might work for you!

    SYITG

  • Don’t be the Laughing Stock – from Architect

    Disclaimer, Warm-Ups, and Rock Selections

    Q encouraged PAX to challenge themselves with their rock selection, much respect for those that did.

    10 mins of HSKT Merkins and Thrusters (Head taps, Shoulder Taps, Knee taps, Toe taps with a merkin between each). A throw back to a favorite childhood song. 10 Thrusters between each set for good measure.

    PAX Partnered up for Wall Sits/Gym laps for 5 rounds, then Bear Crawls/Planks for 3 rounds.

    Concluded with COT and much gratitude for the support of all PAX in attendance.

    What do you get when you boil the funny bone….

  • Return of the Yippee Bag – from Rudy

    Late August – it means the dog days of summer, the never ending sun, heat and humidity. But fortunately, it also means the annual Yippee Bag workout! 3 FNGs (including YHC’s nephew) joined 18 regulars for the annual celebration of … Me.

    First: Disclaimer. I did better than I did on Thursday, when I forgot it entirely. But this time, even with the FNGs, I barely got any coherent sentence out. “Be safe. mutter mutter mumble.” But eventually, with the help of other PAX – we got the message across to everyone.

    Circle up on the Great Lawn (after dropping some coupons on the sidelines) for a warm up. Stretching, SSH, IW. Then explain the rules of the Yippee Bag: at any point in the workout, any PAX can reach in and pull something out. Might be a game, a contest, exercises, whatever. Whatever the card says, follow the instructions.

    The Thang: ….

    Catfish is first to the Yippee Bag, pulling out a rousing game of Duck Duck Goose to get us started. Clearly, YHC is the slowest. Triple Shift thought he was fast, but could not catch Mr. Rogers (even though Mr. Rogers was slowed by a 30 lb weight vest).

    Lets try this again: The Thang: Partner up for a Dora
    100 Burpees, 200 Merkins, 300 Squats (or Big Boy Sit Ups, YHC was at times quite confused).

    Lots of Yippee – War Eagle’s 2.0 Gideon seemed to enjoy it the most. Especially the Rifle Carry (he carrying a brick, Catfish with a Cinder Block). Burpees. Squat Jumps, Sit Ups. Slowly the yard is getting covered in used White Notecards.

    A quick game of Freeze Tag. YHC Nephew lasted longest, while avoiding planked and frozen PAX.

    This DORA is taking too long. Several of the Beasts finished and were waiting (Mahatma, Heisenberg, Mr. Rogers among others). But after 30 mins – time to call it and move on.

    The Thang 3: Ladder BLIMPS. More burpees. And More Yippees. War Eagle back to the bag, pulling a Bear Crawl race followed immediately by a Crab Walk race. Meanwhile, the PAX are burpeeing, lunging, merkining. Sometimes because of BLIMPS, sometimes because of Yippees.

    And there was much grumbling about sore arms. “When is it Leg Time?” seemed to be a common refrain. So fine.

    The Thang 3: Groups of 3 – 1 PAX on the sideline Jump Squatting. 1 PAX halfway across holding Al Gore. 1 PAX bear crawling (with bricks) between them. Confusion, Alternating, at this point – YHC was all but immune to the gripes of the PAX. Just keep plowing along. 8 Count Body Builder cards are pulled.

    Finally, giving in to peer pressure from YHC, his nephew goes to the Yippee Bag and pulls out the Crunch Frog card. Everyone on their 6, Crunchy Frog in cadence x21. Then we are out of time.

    Back to the flag for the 5 Principles for the FNGs. Naming:
    * Sparky – just moved to St. Rose, an electrician. Took about 5 seconds
    * Burrow (later renamed to Breezy) – War Eagle’s son. Took about 20 seconds.
    * Sunshine – YHC’s nephew, sophomore at Jesuit. Took about 10 minutes.

    Thanks for letting me lead!

  • The Rusty Q – from Space Cowboy

    After being on the mend for the past 3-4 weeks, I was looking forward to getting out to the local AO again and seeing everyone. When I arrived, my welcome back gift from @Charmin, @Chips, and @War Eagle was Q duty for today’s workout so I had to make something up on the fly. Although I was able to come up with something, I soon found out that I was a little rusty on F3 protocol, counts, etc. after not being a Q for 3-4 weeks and, thankfully, @Charmin was quick to point out my mistakes and corrections.

    Warmup
    Slow squats x10
    Abe Slogodas x10
    Forward Arm Circles x 10
    Backwards Arm Circles x 10
    Seal Claps x 10
    Hillbillies x 10

    The Thang

    Today we took the Lasalle 1.25 mile path starting at the flag, past the Saints facility, around the NOLA Gold field, past JPAX and then back to flag.

    1 burpee every other light pole (104 light poles in total or 52 burpees)
    In between every other light pole, we did a mix of light jog and lunges
    At certain points on the path, we also performed 20 reps of squats, merkins, BB situps, and crunches
    At JPAX, we did lunges and backpedal up/down the ramp, step-ups x 20, and 3 sets of dips x10.

    Back to flag. COT. Glad to be back.

  • The Early Bird – from War Eagle

    Charmin made me write this.

    The idea was simple—early workout conducive for those who have early carpool for their 2.0s.

    We came to La Salle, warmed up, lift some coupons, ran some, and prayed around a flag at the end.

    Grateful for the PAX that encouraged this madness. Come join us next Tuesday.

  • The Joy of Pain – from Kenna Brah

    Armed with a repartee of HIM building movements, THC lead the PX is following:

    Mosey to the JPAS
    Arm Circle Circuit 15x each set
    Imperial Walkers x15
    8 ct Side Lung Right, Air Squat, Side lunge Left, Air Squat combo meal

    Moed to the RAMP:
    #1
    Lizard (More like Gecko) Crawls halfway up ramp
    Crab Crwal Down 3x is about all we could do

    #2
    Reverse Lunge to the top
    Slow Karaoke Down, switch lead leg halfway down
    1x

    #3
    Side Lunge Up Switch Lead leg halfway up
    Lizard Crawl last half (Memory is fuzzy here)
    1X

    #4
    10 Each Set
    L/R Step Ups
    L/R 1 Leg Squat
    L/R 1 Leg Side Squat (Side Lunge with leg on sitting block)
    Dip position 1 L/R Leg lift

    $5
    Mario Jumps to th3 Stairs – Bunny hop up each stair- 5-10 Decline Merkins –
    Mosey to flag

    COT