F3 New Orleans

Author: Rudy

  • Tabata Take 2 – from Hokie

    YHC lead Renaissance this past weekend with a Tabata Style workout and was disappointed.

    Back to the drawing board and made a few revisions and am much more pleased. I will make a few more tweaks.

    5 of us gathered and discussed the potential storm and then got busy…

    Tabata #1 – Legs

    2 rounds, work for :45, rest for :15

    – Squat jumps aka Bobby Hurley’s

    – SSH

    – Low slow Squats

    – Box Jumps or Step Ups

    – Lunges

    – SEAL MERKINS for Short Bus

    – Burpees for T-Square

    Tabata #2 – Shoulders

    2 rounds, work for :45, rest for :15

    – Dips

    – Incline Merkins

    – Decline Merkins

    – T Merkins

    – Shoulder Taps

    – SEAL MERKINS for Short Bus

    – Burpees for T-Square

    Tabata #3 – Abs/Core

    2 rounds, work for :45, rest for :15

    – LBC

    – Flutter Kicks

    – Freddy Mercury

    – Box Cutters

    – Big Boy Sit Ups

    – SEAL MERKINS for Short Bus

    – Burpees for T-Square

    This is the West Bank so we closed with some lazy boys

  • Memory Round 2 – from Paradox

    One by one, reports of Monday morning pax absences flooded the group line late Sunday night. Superflu, airport delays, late Mass, Enron early morning crypto trades? All seemed legitimate but each took a bite out of my already dwindling morale. YHC prepared for his darkest hour, a solo castaway beatdown with only my kettlebell as companion. As I peered into the gloom and the clock struck 5:30 am I dug deep and stood on the shoulders of those who taught me the way of the Q: post with integrity, whether 1 or 20.

    So I dove in and was wrapping up some really shady windmills when my eyes deceived me. Is that a gloom mirage? No it’s a real F150 coming in hot from Chackbay! Percolater to the rescue…and wait what’s that!? Another unidentified vehicle rolling in. YHC went into a mental scramble and prepared his legal disclaimer for an FNG but it was no stranger. Yankee Joe came to join the fray after getting a taste of the action at the Peltch. 3 PAX! Lets get it .

    Warm up
    SSH, IW, WM, AC (little, medium, big IC x5 each, then reverse), high knees, butt kicks.

    THANG 1 TABATA-ISH
    YHC introduced a new tech team member today. After much anticipation the new JBL FLIP 5 was THUMPING. Bringing some serious thunder for future beatdowns.

    45 second work- 15 second rest
    Round 1
    Upper- elevator push ups
    Lower- prisoner squats
    Core- flutter kicks
    Cardio- jump shots
    Round of the track to cleanse the palate

    Round 2
    Upper- Carolina dry docks
    Lower- single leq squats (swap, halfway)
    Core- leg raises
    Cardio- mountain climbers

    Note** apologies for serious tabata timer app issues here, I will no longer be depending on their services.

    Thang 2 Continued Memory Game
    We got a little deeper into completing memory but still haven’t scared 50%. Continues to be a fun format. We also let the JBL flex its muscles with some sweet Peppers and Zeppelin to make sure Goose could here the base all the way from the stage.
    Completed: 15 jump squats x2, 20 dips, 1 road sprint, 50 SSH, 15 burpees, 50 mountain climbers, 15 Carolina dry docks x2. 25 diamond merkins.

    Rounded out with some MARY: 20 dolphin hops, 20 LBC
    COT and Perc prayed us out
    Continued prayers for Ukraine/Russia conflict. Prayers for Percs job interview on Wednesday.
    Nice to have Yankee Joe at the Stage!
    Thanks for the effort today fellas, and for the opportunity to lead

    SYITG

  • Full body beat down – from Kenna Brah

    Warmup
    GREAT LAWN STATIONS
    25 Merkins
    Run Backwards on long side of the Lawn
    50 Air Squats
    Bear Crawl short side
    76 Bird Dogs
    Run Backwards on long side of the Lawn
    100 Flutter kicks 1-1
    Bear Crawl short side
    Rinse/Repeat 4x
    COT

  • 3M – March Marsh Mosey – from Akbar

    50 degrees this gloom as 3 HIM showed up to get better. The EH for the Endurathon crew was denied on the spot Sunday, and with good reason. Today was a Marsh Mosey to enojoy the great weather.

    Pax: Akbar, Waterpik, Junior Varsity

    Warm Up: SSH, high knees, butt kicks, self-love, windmills

    Thang 1

    Mosey to Rips, stopping for a set of 25 Merkins, Squats, LBC’s OYO at every other intersection

    Thang 2

    Rips: Australian Mountain Climbers (BTTW position) x 10, run up and down stairs, jump squats x10 on the other side. 2 rounds

    Thang 3

    Light Poles: Mosey down Lakeshore Drive stopping at the first 3 light poles for 10 reps each: Shoulder Taps (2=1); Sister Mary Catherines (2=1); and Superman’s. Continue to light poles 4,5,6 for 15 reps of each.

    Thang 4

    Return to the flag stopping at 2 intersections for 25 Merkins, Squats, and LBC’s. Return just in time for 2 MOM.

    MARY

    Leg Raises, Flutter Kicks x10 each

    Waterpik prayed us out.

    Thanks for letting me lead –

    SYITG, Akbar

  • Around the World and Back Again – from Baywatch

    Warmup:
    1. SSH
    2. Mountain Climbers
    3. Hillbillies
    4. Grass-grabbers

    And so it began at the first workout station. 3 PAX, 3 stations, 2 rounds. Dips, rail jumps, and 12 burpees for a timer.

    Mosey to the next spot. Same deal. 3 PAX, 3 stations, 2 rounds. BBS, shoulder taps, and run a loop as the timer.

    Mosey to the bleachers along the soccer field. 2 rounds of chair dips (20 each round) and Bulgarian Squats (10 per leg).

    Back to the running trail and my personal favorite—Bataan Death Crawls. In short, this is bear crawls in Indian Run formation with burpees…the most fun you can have standing up! We did this for two full rotations and then continued our mosey to the next exercise station.

    Back to the 3 PAX, 3 stations, 2 rounds. Flutter kicks, dying cockroaches roaches, and 30 steps ups as the timer.

    Then we moseyed back to the flag. Total mosey was 1 mile.

    Thank you to Fracsac and Hokie for joining me. Always a pleasure gentlemen.

  • Tabata with RESPECT to SLT ~ Safe travels Vag – from Hokie

    Saturday evening an urgent plea was sent by Vagabond as he was called out of town on some unexpectant travel.

    By the pure Grace of God, YHC responded before Bay Watch or Frac had the opportunity.

    Sunday morning came and I was greeted Catfish and Heisenberg, then Frac came rolling in hot (no surprise there!)

    Disclaimer was made before warm o Rama while “Facing the Bacon”
    – 15 SSH (IC)
    – 15 Cherry Pickers (IC)
    – 12 Windmills (IC)
    – 12 Arm Circles Forward (IC)
    – 12 Arm Circles Backward (IC)

    Tabata #1 – Legs
    4 rounds, work for :20, rest for :10…. as we were starting this round we were pleased to see Bay Watch appear with Tunes for our Tabata
    – Squat jumps
    – Calf Raises
    – Low slow Squats
    – Box Jumps or Step Ups
    – Lunges
    – 8 count body builders in Respect for Catfish
    – Burpees in Respect for Frac

    Tabata #2 – Arms
    4 rounds, work for :20, rest for :10
    – Dips
    – Incline Merkins
    – Decline Merkins
    – Overhead Claps
    – Shoulder Taps
    – 8 count body builders in Respect for Catfish
    – Burpees in Respect for Frac

    Tabata #3 – Abs/Core
    4 rounds, work for :20, rest for :10
    – LBC
    – Flutter Kicks
    – Freddy Mercury
    – box CUTTER’S
    – Hold a low plank
    – 8 count body builders in Respect for Catfish
    – Burpees in Respect for Frac

    There was some mumblechatter that possibly the Q forgot Sunday Mornings and “we better not finish late for coffee” but alas “Halt” was heard and we went to the front of NOMA to close with 1 minute of Sunday mornings

    COT
    – Prayers were lifted for the upcoming relocation of Bay Watch to Jackson, MS; for his house sale, and his house hunting.
    – Prayers were lifted for the Frac and his upcoming trip to Vegas this Wednesday through next Monday to connect with his siblings in support of his sister who just lost her husband unexpectedly

    I was a little dissatisfied with this Q, as possibly being a little too easy, so I will try it again this Tuesday over at Best Bank Batture with some modifications.

  • Are you ready for some football? – from Jose10k

    Warm-ups: ssh, grass grabbers, self love, torso twists, windmills, arm circles.
    The thang: The pax moseyed to the wall ( east or west, I’m directionally challenged) stopping at every fire hydrant to do 5 burpees. Over the bridge to a nice wide open space for a little 7v7 football. Each team must complete 5 conductive passes to score a point. First team to 5 wins, the penalty for the team not scoring the point was 5 burpees for the first game, 10 jump squats for the second game. Zoolander came prepared wearing cleats, we had a drive by from Bushwacker, blood was shed from Bird and Fracsac, and Shooter laid YHC out. But it was a fun and much needed game day. Moseyed back for leg lifts to end it out when we discovered that the church bell chimes at 7:30, who knew. COT, Shooter prayed us out, welcome FNG Mayor Booty. Thanks for letting me lead, SYITG brothers!

  • 21s – from Vagabond

    Black Jack 21 – again…

    21 reps of 21 exercises

    Benches
    -dips
    -burpees
    -step ups

    Top
    -donkey kicks
    -imperial squat walkers (4ct)
    -plank ups

    Descent 1
    -derkins with alternating shoulder tap
    -side squats 1is1
    -upward flutter kick 4 count

    Descent 2
    -decline alternating toe taps 4 ct
    -lunges 2is1
    -incline sit-ups

    Descent 3
    -decline plank jacks 2is1 (4 count)
    -Bobby Hurley
    -incline box cutters 1is1

    Descent 4
    -decline shoulder taps 4 count
    -bob & weave
    -incline on back alternating toe touches 2is1

    Benches
    -decline plank step ups
    -incline wife pleasers
    -1 legged step up

    Field
    -alternating toe taps
    -prisoner kneel
    -American hammers

  • Gambling for Gains – from Baywatch

    It was a glorious Sunday morning in City Park where 6 PAX gathered for a Vegas style game of chance with no fear of returning home broke (at least not monetarily). Tripleshift was so enthused he showed up one hour early! Apparently trying to outsmart your smart phone regarding daylight savings time is not such a smart idea.

    With the clock striking 0630, we gathered on the museum steps for the warmup.

    Imperial Walkers 20x
    Mountain Climbers 15x
    Arm Circles F/B 15x
    Shoulder Taps 20x
    Abe Vagodas 10x
    Self Love OWN

    The Thang

    YHM came with a plan…a roll of the dice to decide our fate. A list of 12 exercises were written out on poster board. Each PAX took turns rolling the dice to see which one we would perform. After each exercise, we ran a lap around the museum and rolled again.

    1. 8 Count Body Builders – 15x
    2. Burpees – 25x
    3. Merkins – 35x
    4. Decline Merkins – 20x
    5. Lunges – 30x
    6. Dips – 40x
    7. Box Jumps – 20x
    8. Crab Walk – Around inside fountain
    9. Bear Crawl – Around outer fountain curb
    10. Squats – 50x
    11. Step Ups – 100x
    12. Deep Sea Divers – 3 merkins per step

    Now, I know what you are thinking. And, yes, I admit there is a flaw in the list. 1 through 12?? How can you roll a 1? Well, you can’t as it turns out. As I told the PAX, I’m a lawyer not an accountant. However, like a good husband, I placed most of the blame on my M because she’s a doctor and allegedly smarter than me, but she didn’t catch this error either. Nonetheless, the great and mighty Vagabond did manage to roll a 1 by just rolling one dice so we were able to do some 8-count body builders after all. After getting through 6 rounds or so the clock was winding down.

    So, we moseyed to the rear of the museum for 5 rounds of Sunday Mornings and then finished it out with a COT back at the flag.

  • OG Black Jack 21 – from Vagabond

    Warmup

    Black Jack 21
    21 reps of 21 exercises

    Saddle up with rock

    Stairs
    -dips
    -burpees
    -calf raises

    Levee
    -derkins
    -prisoner kneel
    -upward flutter kick 2is1

    Wall
    -donkey kicks
    -imperial squat walkers (4ct)
    -plank ups

    Central Square
    -alternating toe taps 2is1
    -lunges 2is1
    -sit-ups

    Top of Ramp
    -plank jacks 2is1 (4 count)
    -Bobby Hurley
    -box cutters 1is1

    Middle Square
    -step ups
    -bob & weave
    -v ups

    Top of levee
    -shoulder tap 2is1
    -low slow squat with weight
    -on back alternating toe taps 2is1

    River side
    -thrusters
    -side squat with weight
    -American hammers

    Extra:
    -Plank up and moseying

    COT