F3 New Orleans

Author: Rudy

  • Time Out! Stretch & Recovery – from Vagabond

    Q did not have experience leading a stretch session so he used a routine from @Scantron:

    Intermittent burpees by Frac and merkins by Air Wolf.

    After an intense week of beatdowns it was appropriate to let the bodies mend.

  • Pik One – from Waterpik

    YHC was a solo q for the scramble. Quick 3 miles and that’s a wrap.

  • Leg Work @ the A1C – from Einstein

    a cool 42 degrees at A1C this morning
    without the stalwart BBQ around to entertain the PAX with his Midwestern sensibility, we got right down to business
    and after a short disclaimer…

    Warmup:
    all 20xIC: Arm Circles, Side Straddle Hops, Good Mornings, Hillbillies, Shoulder Shrugs, Imperial Walkers,
    Thumb Drives, Swimmers, Grass Grabbers, Cherry Pickers, Neck Rolls, Seal Jacks, Smurf Jacks, Irish Scissors, maybe some more…

    Thang 1:
    on the Upper Deck ramp of the Justice Center Parking Garage
    a set of 11s; with squats on the upside and lunges on the downside
    with back-peddling, laterals facing North, laterals facing South,
    karaoke, and regular run (repeating the ramp work 2x)

    Thang 2:
    to the stair well for some flexibility work;
    on the bottom floor one Pax goes up the stairs – heels to hands fashion – while the remaining Pax perform side straddle hops
    once the lead guy touches the first landing, the next Pax takes off in the same fashion. At the top of the stair well, the arriving PAX does side straddle hops until the whole Pax finishes
    their climb.

    Mary: round robin on the Mary
    Einstein 20 V-ups
    Moby 20 inverted scorpions
    Jose10K 20 penguins
    Fletch 20 crunches

    Count-o-rama

    Fletch prayed us out into the day with a St. Stanislaus Rock-A-Chaw special

    Thanks guys. Always extremely decent of you letting me lead.

  • Bringing Heavy to Wisner – from Vagabond

    Warmup

    Each pax chose a weight ranging from 25 lbs to 60 lbs, including ruck sacks, weighted vests, sandbags, etc. – carried throughout beatdown in double time across the mountain and back stopping at various intervals for 3 exercises.

    Black Jack 21s (21 reps apiece)

    Light
    -merkin
    -prisoner kneel
    -flutter kick 2is1

    Base 1
    -burpees
    -lunges 2is1
    -sit-ups

    Middle 1
    -donkey kicks
    -imperial squat walkers (4ct)
    -incline wife pleasers

    Base 2
    -alternating toe taps 2is1
    -Bobby Hurley
    -box cutters 1is1

    Middle 2
    -plank ups (4 ct)
    -bob & weave
    -v ups

    Base 2
    -shoulder tap 2is1
    -low slow squat with weight
    -on back alternating toe taps

    Light (did not complete)
    -Nolan Ryan
    -side squat with weight
    -hello dolly

    Extra: Mary

    COT and reminder of F3 Mission

  • All About The Benjamins – from Hokie

    Seven Pax met at The Uptowner on a pleasant cool morning for a pre-coffeeteria ante

    We started warm ups, walking backwards on track with long strides around the bend and stopped on the other goal line/corner for some stretching.

    Abe Vigoda x 10
    Grass Grabbers x 10
    Bend over and reach for ground, down right leg, back to center, down left leg, back to center
    Arm Circles x 10

    After stretching “ran” backwards down the straight to the far goal line by the playground, lunged toward playground, and moseyed to rock pile where instructed to get a rock allowing us to shoulder press 25 times straight.

    Now rifle carry towards the field by gym with the two tree lines for some Benjamins

    25 Shoulder presses
    Rifle carry from one tree line to the other
    25 shoulder presses and rifle carry back to the original tree line.
    Rinse and repeat.

    100 Shoulder presses (Benjamin) complete.

    Next round after self love x 10…

    25 Curls, drop rock,
    25 Bear Crawls toward other tree line, 10 burpees, 25 Bear crawls back to 1st tree line, 10 burpees
    rinse and repeat… 50 curls in (not Benjamin, but 100 lunges Benjamin complete)

    25 more curls, 25 lunges toward other tree line, 10 burpees, 25 lunges back, rinse and repeat
    (now 100 curls complete for that Benjamin)

    15 Burpees

    Completed
    100 Shoulder presses
    100 Curls
    100 Bear Crawls
    100 Lunges
    75 Burpees (Sorry Frac)

    Mosey back to rock pile and flag.

    Thank you for allowing me to lead

  • Getting ready for the slopes – leg shred – from Enron

    YHC has been preparing for a ski trip and is departing soon. So the theme for the workout was obvious. But of course it had to be punched up a bit for a little extra pain. The morning consisted of some familiar excercises with common skiing warmups sprinkled in, focusing heavily on legs and core.
    PAX: Enron, Percleator, Goose (via zoom)
    A nice long warmup for a chilly morning:
    SSH, AC, cherry pickers, self love, high knees, butt kicks, hip rolls and IW’s
    Thang 1: 3 round circuit
    1 leg squats
    Squat jumps
    Lunge walk
    Apollo Ono’s
    Freddie Mercuries
    Mountain climbers
    Merkins
    Quick jog around the stage
    Rinse and repeat
    The rounds were taxing but the PAX were tough and worked through the sets with efficiency.
    Thang 2: Just for fun a hip clock and a set of Bonnie Blairs followed by a round of Chumbaburpee
    Mary: Penguins, crunchy frogs, American hammers, hello dollies, and Nolan Ryan’s
    YHC was a little under time and had to resort back to Bringing Sally Up, and closed with some box cutters. All were on there toes and ready though. Lungs burned and legs were shaking. COT with recognition to Percleator for a good VQ and much thanks to the PAX for making it happen. Thanks to Enron for praying us out.
    SYITG
    #Goose #Enron #Percleator #The Stage

  • Tribute to Bobby Hurley – from TurboTax

    YHC is no Duke fan. He’s a Georgia fan like Yankee. Go Dawgs! But that didn’t stop YHC from paying a tribute of sorts to the Duke basketball star this morning.

    After a quick warmup of seal jacks, shoulder taps, imperial walkers, Peter Parkers, hillbillies, Parker Peters, SSHs, and merkins, the PAX made its way to the back of the Justice Center for the first of two AMRAPS.

    7 minutes of Bobby Hurleys, broken up into sets of five by a trip up and down the rear Justice Center stairs.

    Bear crawl/merkins and lunge walk/Bobby Hurleys through Oak Alley to the front of the Justice Center for the second AMRAP.

    7 minutes of hand release merkins, broken up into sets of five by a trip of crossover runs up and down the front Justice Center stairs.

    Another trip down Oak Alley…this time sprint/coast and crab walk/crab cakes.

    Mosey back to the Shovel Flag for some Mary. Front plank, Jane Fondas, Scuba Steves, more shoulder taps, Nolan Ryans and finally some dynamic back planks.

    Good work this morning guys. Thanks as always for letting me lead.

  • Sweetness at the Ho – from Fracsac

    Westward Ho needed some love, so YHC stepped up and snagged the Q. Arrived a little early to get some burpees in, because that’s kind of what I do….
    Luckily Mahatma pulled up, keeping it from being the loneliest site.

    Disclaimer given.

    Warmup with usual stuff.

    The Thang:

    Pax 1 carry Sweetness across the parking lot, complete 10 burpees and carry her back.
    Pax 2 jump rope.
    Rinse and Repeat x 4

    4 corners with merkins, squats, Floyd Mayweathers, LBCs, lunges, big boi sit-ups, tin snips and dying cockroaches.

    COT

  • Deck of Death Part IV: A New Hope – from Russo

    36 degrees greeted a Pax of 6 at Granny’s for the return of the deck of death: version 2022.1. This upgrade featured the “Animal activity pack”, with crowd favorites Monkey Humpers (you’re welcome Hogs Breath), Crab Cakes (just for you Jose!), Donkey Kicks, and Crunchy Frogs.

    Warmup (all IC, varying reps, like a locker combination: to your RIGHT!)

    -Seal jacks
    -Cherry pickers
    -Imperial walkers
    -Grass grabbers
    -Self love
    -High knees

    Thang

    Bench work with 20 freak nastys and 20 step ups, followed by 10 of both, and then 5 more.

    After a quick mosey, Pax knocked out the Deck of Death (exercise and count based on value and suit of the card turned over from a standard deck of playing cards). YHC likes to split the deck into 4 groups to vary up the exercises, with some moseying before, during, and after.

    Hearts – Monkey Humpers, Jump squats, SMCs, Nut Crackers
    Diamonds – Diamond Merkins, Merkins, Peter Parkers, Shoulder Tap Merkins
    Clubs – LBCs, Leg Raises, Crunchy Frogs, American Hammers
    Spades – Crab Cakes, Donkey Kicks, Gas Pumps, Angels in the Outfield

    Mary
    With about 5 minutes left, Pax completed some calf raises up the pilot house, 2 each step, a minute of plank, and a final 10 merkins.

    COT, Name-o-Rama, announcements, and prayer closed us out.

    Note the Crazy Ivan is coming up on 2/3 and HogsBreath and Pass interference are working on a Slidell AO. Keep checking Slack for more info.

    Thank you all again for joining, letting me lead you all. As always, really enjoyed the mumble chatter.

    And finally, the vote count, subject to independent verification next week, was 11 A’s and 7 T’s. And in case you’re wondering, I vote T.

    SYITG