F3 New Orleans

Tag: Westward Ho!

  • Go West–ward Ho, Young Man – from Bolt

    Among a sea of bucket trucks 5 F3 pax welcomed FNG, Flav-A-flav, in true NOLA style with representation from Uptown, Lakeview, KennA, and the Ridge

    Warmup IC: SSH (32), Abe SLOWgodas, arm circles forward/back, tclaps, overhead claps, self love (all 20x); Toy soldiers, (15x)

    The thang—DORA: merkins, squats, plank jump (bear crawl out/crab walk back for switch)

    What’s the reward for finishing DORA, waiting on the six you ask: plank and wait?SSH? Recover? NONSENSE! Take a 20 count and let the deca die of pain dictate your fate. YHC was the six so I’m unable to chronicle the exact exercise sequences of the almighty die and I can confirm there were considerable muffled groans and calls for re-rolls due to the same misery coming up twice and probably some numeric modifications. I’ll consult with the deca die to confirm.

    Finish with Mary: dying cockroaches, LBCs, penguins on YHC’s count which was basically following versus of Zac Brown’s “Toes” rather than an actual number and I’m unsure the Pax caught on although I knew they knew something was up when their rep count kept jumping up by doubles, triples, tens, etc. Close out with stretching for those of us getting back into the swing post-pandurrication and coming off injuries. Close out with COT…until next time.

  • Wet and Rainy in the Wild West – from Baywatch

    5 PAX galloped west to partake in my virgin Q for the Westward Ho. It was wet and wild with rain, fire ants, and triple digit burpees!

    Warmup:

    IC Low slow squats 15x
    IC Arm circles (forward & backward) 15x
    IC Stormtroopers 15x
    IC SSH 15x

    We then moseyed over to a soft, pillowy layer of grass that War Eagle introduced us to only a week earlier. However, there would be no lying down, rather, only aching gazes downward at the soft grass as we proceeded to do a Ring of Fire for 5 rounds of non-stop merkins:

    R1: Diamond merkins 10x
    R2: Military merkins 10x
    R3: One foot staggered hand merkins 10x
    R4: Merkins 10x
    R5: Wide hand merkins10x

    Next came the real fun…a 10x10x10. 10 rounds of: 10 burpees; run over levee; 10 BB sit-ups; run back over the levee. After Fracsac and Kenner Brah thoroughly embarrassed us young folk and War Eagle survived his bout with the fire ants, we finished up with some core.

    IC Dying cock roaches 10x
    IC Leg lifts 10x
    IC Opposite heal penguins 10x

    We also threw in 5 more burpees for Frac’s plane sighting.

    A final mosey back to the flag for a brief stretch, name-o-rama, announcements, intentions, and prayer.

  • Frac-Cycle – from Mahatma

    The disclaimer……yet stressed if you don’t push yourself beyond your comfort zone you’ll never leave it.

    This is the Frac-Cycle beatdown – most guest it contained burpees and running but what kind of running was not immediately known and how many burpees would surprise us all.

    Added incentive – 4 minute timer so whenever the dawg barks – 4 burpees and continue what you were doing.
    Short mosey to our starting spot – Warm Up
    SSH
    Grass Grabbers
    AbVagoda
    Toy Soldiers
    Smurf’s

    Several rounds of timer: 4 burpees

    Mosey over the levee to get things started:
    1. Baby Hill with 5 rounds of Quadrophilia

    Move back to the levee set the cones – all future effort for time. Pax lined up for 3 rounds each, 1st round set the time to beat after – 10 sec lower than round 1, otherwise more burpees.
    2. Diamond – all running with 3 merkins at the top, run down – 6 rounds – restart as soon as last pax reached the bottom. 30 secs rest between rounds 3&4
    Timmer burpees

    3. L – bear crawl, shuttle to Quadrophilia – 5 merkins at the top, run down – 3 rounds
    4. L – rinse and repeat shuttle to the right 3 rounds
    5. Broad jump midway, finish with Kong to the top – 4 burpees run down 3 rounds
    6. Quadrophilia up midway – shuttle over then bear crawl to the top at an angle 10 gas pumps run down

    Finished with 3 round full levee Quadrophilia sprint to the top.

    Walk over levee – Boo Boo lead mosey back (kenna bra sprinted).

    1 minute plank and merkin finisher.

    COT – a lot to be thankful for.

  • Da Plane! Da Plane! – from Fracsac

    9 Pax made a choice to take the DRP on their journey to get right and posted to the Westward Ho!!
    There was a new theme for the beat down that had all pax rejoicing! Anytime an airplane was heard, all would do 10 burpees. With a shovel flag planted, disclaimer was given, then mosey for:

    Warmup

    Airplane! 10 burpees OYO

    IW x 15
    GG IC x 12
    Abe Vigodas x 10

    Mosey to the levee. Start off with Jacob’s Ladder:

    Run up levee, 1 burpee, run back down
    Run up levee, 2 burpees, back down
    Continue up to 7.

    Mosey to a grassy area for a pax choice. YHC asked Bogey to choose between M and J. With M being the choice, it was time for:

    Motivator! Basically a deconstructed SSH from sets of 10 down to 1. #CrowdPleaser

    Next Papa Smurf was asked to choose between J and S. He couldn’t pass up the J, so:

    Jack Webbs

    1 merkin, 2 air presses
    2 Merkins, 4 air presses
    Continue up to 10 Merkins and 20 air presses.

    Plane!! 10 burpees

    Mambi had to choose between T and D. He enthusiastically chose D:

    Plane! Hey that’s the same plane! Overruled! 10 Burpees!

    DirtyMacDeuce

    4 rounds of 3 x 12 rep exercises, an arm, a leg and a core. Run a lap after each round. The lap was up and over the levee.

    Merkins, Big boi sit-ups, squats
    Lap
    Shoulder Taps, flutter kicks, Bobby Hurleys
    Lap
    Floyd Mayweathers, tin snips, burpees IC
    Lap
    Catalina wine mixers, LBC’s, 8 count body builders IC
    Lap

    War Eagle looked up and said Senior Q, Da Plane, Da Plane!! YHC thanked Tattoo…err….War Eagle….and 10 Burpees!
    YHC lost count of burpees…🤷‍♂️

    COT

    NMM

    -YHC was excited to see 9 Pax at Westward Ho! Thanks for coming out.
    -There was a light rain that cooled us down
    -Congrats to War Eagle on his 2.1 on the way, due 31 December! Solid tax credit!!🤣. Maybe you had to be there…..

    SYITG

    Thanks for the opportunity to be a part of this awesome brotherhood!

  • Shuffle the Deck – from Stiletto

    The Westward Ho always gives ya a nice breeze to go with the beatdown!

    8 PAX at the Treasure Chest. Started with intro and Mosey toward the Pier.

    Warmup:

    15 Each

    SSH
    Grass Grabbers
    Imperial Walkers
    OverHead Claps
    Seal Claps

    The Thang: DECK OF DEATH!

    Face Cards are x15, Deuces are x20, Joker is x100 LBC’s

    Hearts: Big Boy Sit-Ups (Fracsac really wanted Burpees)
    Diamonds: Knuckle Merkins (Love you Heisenberg)
    Clubs: Squats
    Spades: Mountain Climbers

    We went counter-clockwise to grab cards. We grabbed 2 cards per exercise instead of 1 for a little push! After every rotation of all 8 guys grabbing cards, we ran a lap around the pier.

    We went through the whole deck with 8 min to spare for MARY.

    Crunchy Frogs (Mahatma)
    Dying Cockroach (Mambi)
    10 Snips (FracSac)
    LazyBoy (HOKIE)
    Flutter Kicks (Pai Gow)
    American Hammers (Heisenberg)

    COT:

    Announcements and a word of encouragement about pushing out the voices of shame in our day-to-day schedule and life.

    Prayer and Dismissal

  • Westward Ho-lotta Huffin’ – from Bolt

    Warm up: SSH 25x, Abe Vigoda 10x, Hillbilly squats 15x, Toy Soldiers 15x, Arm Circles froward/back, Moroccan Nightclubs, Seal Claps, finishing with Self Love all 15x

    Bring Sally Up (4:00): squats, reverse lunge R/L, squat hold, air press, shoulder taps, mountain climbers, mission impossible

    5 reps, adding 5 reps to each exercise at each tree (movement between trees listed) with a mosey back to beginning:

    Round 1 (rear crab): burpee, Cracker Jacks (frog>star jump>frog), merkin, plank jacks

    Round 2 (bear crawl): burpee, air squats, Peter Parker, Moroccan night clubs

    Round 3 (forward crab): burpee, Bonnie Blair, Parker Peter, overhead air presses

    Round 4 (bear crawl): burpee, R/L side squats, diamond merks, wife pleasers

    Mary: dying cockroachesX25 and tin snipsX20 and 5 bonus burpees at FCOJ’s request
    Count-orama, Name-orama, announcements, and intentions

  • Delightfully Painful at Lake Town – from Fracsac

    4 Pax made a choice to take the DRP on their journey to get right and posted in the far west reaches of the region, aka Kennah. With a shovel flag planted, disclaimer was given, then:

    Warmup by starting a 1/2 mile mosey around the boat launch area and circle up near the stairs at the levee for:

    Motivator – It’s a descending gruesome broken down form of SSH’s that’ll make your calves scream but really gets the blood flowing! Follow up with:

    Bat wings x 15 each ending with Moroccan night club x 31

    Triple Nickel:

    5 SSH on one side of levee, run up and over for 5 burpees. Always facing south, so Bernie Sanders back up x 5 evolutions.

    Mosey back to main parking lot near flag for some exercises and sprints:

    Round 1: Incline Merkins x 10, sprint across lot, Bobby Hurley x 10, sprint back

    Round 2: Derkins x 10, sprint across lot, Monkey Humpers x 10, sprint back

    Mosey to the point to make use of the pier:

    BOMBS

    At each covered area of the pier, do the following IC

    Burpees x 5, then mosey to next covered area

    flutter kicks with arms Overhead (still an O) x 10, then mosey

    Merkins x 15, then mosey

    Big boi sit-ups x 20, then mosey

    SSH x 25, then mosey

    Lagniappe:

    8 count body builders IC x 10

    Mosey back to flag after 2 miles completed for a little Mary

    Tin Snips
    Crunchy frog
    LBC’s

    COT

    • Glad to see Belloq make the trek all the way out and take some great photos. He’s the best photographer in all of F3 Nation!
    •. Help us to grow the Kennah AO at Lake Town, spread the word!

    SYITG

  • Cinco de Mayo – from Hokie

    Sandy, Sweetness and Rosie greeted 7 Pax and Weee Little Sand Bag for a Cinco de Mayo celebration today.

    Hope you enjoyed the Cinco Celebration after some loosening up lead by Left Coast

    @Triple Shift
    @Scott Landry
    @Fracsac
    @Vagabond
    @Vince Kenner bruh

    The Thang

    Seven stations with the first station being the timer

    1. station one – cinco de Mayo – 5 segments 1.1agility ladder
    1.2 bear crawl
    1.3 Sprint
    1.4 Burpees (Cinco de Mayo – 5 of course)
    1.5 Sprint back

    2. Bear crawl pulling 80# sand bag

    3. Lunges with 60# sand bag

    4. Curls with 45# sand bag

    5. Motivators (cinco de Mayo… start with 5!)

    6. Shoulder taps

    7. Squat, clean & jerk, shoulder press with 60# sand bag

    Rotate … 5 rounds

    1. High knees through agility ladder
    2. SSH
    3. High knees going left
    4. High knees going right

    Ran out of time