F3 New Orleans

Tag: West Nile

  • Murder Monday (Swolefest 2020-11-16)

    Nice cool morning at the Swolefest with 16 PAX: Thumb War, Belloq, Triple Shift, Walleye, West Nile, YaMamaNem, Breadsticks, Jesus Juice, Kuch, Pop Tart, High Rise, Saban, Heartaquack, Tool, Sheetrock, Catfish (Q).

    Warmed up with SSH, Peter Parker Peters, Mountain Climbers, and 8-counts.

    Rifle carried over to the field for 11s. On the one end, blockpees, then rifle carry to the other side. On the other, crossover merkins (2 is one). Murder bunny back to the other side. Breadsticks destroyed his block in the process, so he and Saban are both officially “block crushers.” This was a real time killer, so stopped about halfway through, then circled up to grab some curls.

    Moseyed to the foundry for stations – pullups, goblet squats, flutter kicks, Chest Presses, and lunges(with block). Stopped at one round due to time constraints, then rifle carry back to the starting position.

    At starting position, did some block-assisted American Hammers and LBBCs. Right on time for COT.

    Appreciate everyone’s efforts today, definitely did some experimentation with the 11s, and I know everyone was positively THRILLED to do Murder Bunnies again. Breadsticks was so thrilled that he murdered his block. Stud!

  • Armistice 2020

    I looked for a good Veteran’s Day themed WOD and found 2 that I liked. I wasn’t sure how long it was going to take to complete (particularly Catfish) so the plan was to have everyone complete WOD #1 and then transition to WOD #2 with the left over time for AMRAP. Turns out WOD #1 was all that was needed.

    Warm up:

    Mosey around the traffic circle and end at the second intersection. Circle up.

    • SSH x 20 IC
    • Windmills x 10 IC
    • Arm circles fwd/rev x 10 each IC
    • Hillbillies x 15 IC
    • Peter Parkers x 15 IC

    Tha Thang:

    Everyone would need to grab a bench throughout Roosevelt Mall. The plan was to complete the WOD and record your time.

    11 rounds for time

    11 Mountain Climbers

    11 Squats

    11 Hand release Merkins

    11 Box jump burpees

    200 meter run (this consisted of running around the neutral ground to the bench opposite where you started)

    Kudos to Catfish as he was the only PAX to complete all 11 rounds. As the time approached 6:15 PAX were instructed to head back to the flag once they had finished their respective round for some Mary.

    Count-off, Name-o-rama, Announcements, Intentions, COT.

  • Swolefest 11-9-2020

    5:30am on Monday morning felt like it came quickly this week. But once it hit, it was time to start off the week right with a little F3 Swolefest beatdown:

    Warm Up:

    • side straddle hops – 20 in cadence
    • wind mills – 10 in cadence
    • plank jacks – 20 in cadence
    • arm circles – 10 forward, 10 backward in cadence

    The Thang:

    Dora 1-2-3 – partner up. One partner does the exercise, while the other partner runs a lap around the traffic circle  

    • 100 flutter kicks with the block (cadence count in your head) – 1,2,3, one, etc
    • 200 squats with the block
    • 300 curls with the block

    Cool down lap around the circle

    Dora 1-2-3 – again with partner. One partner does the exercise, while the other partner runs a lap around the traffic circle  

    • 100 standing overhead press with the block
    • 200 side ab raises with the block (rotate side each time)
    • 300 bent over rows with the block

    Cool down lap around the circle. Then:

    • Dips on the big concrete circles – 20 in cadence  
    • 8 count body builders – 10 on your own

    Next, we did the count-off, name-o-rama, announcements, intentions & prayer. As always, thanks for the chance to lead, fellas. It’s always a pleasure.

  • Pull-Ups Can Be Swole Too

    The first disclaimer this morning, as I turned on my speaker and it immediately died, was that I forgot to charge may speaker last night. Swole Fest just ain’t as swole without some good 90’s tunes. So we had to make due with the iPhone speaker. Just not the same. Apologies to the Swole Fest Pax for letting you down so early on a Monday. Ashamed, I stumbled through the rest of the disclaimer and we got to work.

    Warm-up COP: SSH x 20 IC, Windmills x 10 IC, IW x 20 IC, Grass Grabbers x 10 IC, Arm Circles 10 Forwards 10 Backwards IC, Mountain Climbers x 20 IC

    We started with a Swole Fest cinderblock reverse pyramid. Time to get swole. 5 exercises, 3 rounds, decreasing reps.

    Shoulder press x 20 IC, Curls x 20 IC, Goblet Squats x 20 IC, Rows x 20 IC, Chest Press x 20 IC

    Shoulder press x 15 IC, Curls x 15 IC, Goblet Squats x 15 IC, Rows x 15 IC, Chest Press x 15 IC

    Shoulder press x 10 IC, Curls x 10 IC, Goblet Squats x 10 IC, Rows x 10 IC, Chest Press x 10 IC

    Next we moseyed to the Foundry. We worked the front, now time to work the back. And what better way to get Swole than to bring back Pull-Ups. Pull-Ups have always been a staple of the Foundry and City Park, but we had to abandon them for while during Covid when the exercise equipment was off-limits. Now that the equipment is back open, the Pull-Ups are back on. 3 stations, 2 rounds:

    Pull-Ups x 10 (the count), Rows, Super-Mans, Dips

    We moseyed back to the front of the Children’s Museum, grabbing our blocks on the way, for 11’s.

    Deep Squats on one side, Jump Lunges on the other side.

    Cinderblock in the middle.

    When crossing to one side, 10 Curls in the middle.

    When crossing to the other side, 10 Shoulder Press in the middle.

    We moseyed back to the flag for count-off, name-o-rama, announcements, intentions, and prayer. Thank you for the privilege to lead.

    Walleye

  • Swolefest 10-5-2020

    The Swolefest AO is a great place to start off the week. Throwing around the cinderblock is a good way to get the blood pumping and the body moving. Today was no different. When 5:30am hit, I issued the disclaimer and then we proceeded with the warmup:

    WarmUp:

    • Side straddle hops – 20 in cadence
    • Mountain climbers – 20 in cadence
    • Windmills – 10 in cadence
    • Arm circles – 10 forward, 10 backward in cadence

    After the warmup, it was time to get it on. So we proceeded with the thang.

    Tha Thang:

    DORA 1-2-3:

    • 100 curls with the block
    • 200 bench press with the block
    • 300 plank jacks with the block

    Highrise gave us a 30 count, then we went ahead & did another DORA 1-2-3

    DORA 1-2-3:

    • 100 leg raises over the block
    • 200 step ups with the block
    • 300 bend over rows with the block

    Once we finished with the second DORA, it was right at 6:15am, so we did the count-off, name-o-rama, announcements, intentions & prayer. We also had an FNG out there with us in the Gloom this morning. He was a friend of Belloq & Tool, and he did well out there during his first beatdown. After the name-o-rama, he went into the middle of the circle and told us a little about himself. After some deliberation, the consensus on his F3 name was “Heart-o-Quack.” Welcome Heart-o-quack. Hoping to see you in the Gloom for more beatdowns in the future. As always, thanks for the chance to lead, fellas. It’s always enjoyable.

  • No Peace Without War

    Like many of you, I’ve taken to reading and following David Goggins, whose story is both inspirational and at times, crushingly real. I won’t spoil any of it – the book is well worth the 20 bucks.

    One of Goggins’ guiding principles is the concept of going to war with yourself on a daily basis. He believes in challenging yourself, putting yourself in uncomfortable or impossible positions where you’ll be forced to make a decision to either quit or push through. Only by choosing to accept and push through the pain does real growth occur. This of course turns out to be a metaphor for life, where our ability to handle the difficult, the uncomfortable and the stuff no one else can do leads to true fulfillment.

    Today, as we set out on absolutely perfect morning, greeted by a breeze, temperatures in the 70’s, and a perfect sunrise, I borrowed some words of encouragement from his book. It’s only by giving more than we thought we had when we got there this morning that we grow. I think we all lived up to that today.

    Quick warmup of SSH, Hill Billies, Arm Circles and Mountain climbers, followed by a brisk run (thanks Catfish) to the base of the intersection.

    Once we arrived we partnered up for some 1. AMRAP Mary (to give the shoulders a break from Iron Pax) 2. sprints up and mosey down the levee.

    Once complete, we lined up for an Indian Run down the levee. Swept the 6, turned back for a Bataan Death March all the way back. As we got close, everyone was instructed to drop for burpees and sprint it out.

    We swept the 6 and headed back to the flag for some burpees to seal the deal as the clock struck 6:15. Moment of silence to focus on thankfulness for the present and how we could help others today. Surge led us out with the prayer for generosity.

  • The Bridge Run

    YHC signed up for the Ocean Springs Bridge Run on September 12th in Mississippi, so he wanted to practice running some bridges. The best place to practice bridge running is the Wisner Bridge. Therefore, this morning’s 610 Stomp was off to the bridge!

    New Route

    Down past the Museum of Art and take a hard left right before the park exit to run alongside the Big Lake and toward the festival grounds trail. Once the Pax arrives at De Saix Blvd, sweep the six, so we can all arrive at the base of the Wisner Bridge together. (At least this is a new route for me)

    The Thang

    Run over the bridge and back, repeat

    Run one lap around the Festival Grounds Trail

    Back to the bridge for two more trips over

    Run back to the flag for the COT

    YHC greatly underestimated the distance to go over the Wisner Bridge and back. Most of the Pax completed the two trips over the bridge and the lap around the old festival grounds, but only Shuffles and Bongo made it back up to the bridge following the mile lap. We will try it again this fall and hope to find a higher percentage of runners make it back up the bridge.

    Closing

    Count-off, Name-O-Rama, Intentions, and Prayer

    Thanks for the opportunity to lead

    Rev Sox