F3 New Orleans

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  • Super Bowl Comeback – from Thighs

    After such a good Super Bowl experience for NOLA, I decided to do a few fun Super Bowl-like workouts to continue the good vibes.

    We started the beat down with dynamic warmups
    Butt Kickers
    Karokes (both sides)
    Frankensteins

    Then we mosey-ed to the stairs
    We did 2 min of Box Jumps up the stairs with a 45 sec rest.

    We mosey-ed back to the flag to do 2 min drills w/ 45 sec rests for the remainder of the workout.
    Inch Worm to Merkin
    Alternating Side Lunges
    Alternating Side Twist Lunges
    Plyo Merkins
    Burpee Box Jumps

    I min Plank

    Then we broke out the Mardi Gras cups to make a workout ladder. We shuffled up and over the Mardi Gras cups.
    Lateral Shuffle w/ a Merkin at each end
    Lateral Shuffle w/ a Star Jump at each end

    Then we did a set of Shuttle Runs with stations going all the way to the Cannon.

    For our final Super Bowl Exercise, we grabbed a football and sprinted to make catches and rotated the quarterback out.

    It was a good morning to see how we would do if we called upon to play in the Super Bowl. šŸ˜‰

    We ended with the usual close out, sending us off with a prayer to make a difference in lives of those around us.

    Looking forward to next time!

  • 2 to 22 too – from Russo

    Cool for some, not for others this morning as a dozen HIM took to the streets to make themselves stronger. Very basic this week as Iā€™ve run out of creativity but not heart.

    Warmup IC 10x
    – SSHs
    – imperial walkers
    – Self love
    – arm circles
    – Good mornings
    – High knees
    – Torso twists

    Thang

    Given the date, I had to throw in the number 2. We would mosey around, stopping periodically for some combination of 2 burpees plus 22 of one or two exercises:
    Lunges
    Squats
    Monkey humpers
    Jump squats
    Merkins
    Wide merkins
    Shoulder taps
    Plank jacks
    Gas pumps
    American Hammers
    Crunchy Frogs
    Leg raises
    Flutter kicks
    SMCs
    Apollo Ohnos
    Freak Nastys
    Step ups
    Box jumps (though only 11)
    BSSs

    Midway through we made it to the Splashpad for two calf raises up each step and 2 rounds of slalom the columns.

    Back at the flag, it was 11 IC penguins, LBCs, flutter kicks and we closed with COT, NOR, A, and P.

    I enjoyed the camaraderie of each of you and thanks for joining.

    SYITG

  • Cold Deck at The A1C – from Einstein

    Cold this morning on the deck of the parking garage at the A1C ~ 28 degrees.

    WARMUP: all IC15x; toe touch, windmills, side staddle hops, arm circles, neck rolls(snap,crackle,pops),
    shoulder rolls, butt kicks, high knees, book covers, single leg hip circles, etc.

    THANG: PAX of 4 – perfect for the deck-of-doom, each pax assigned a suit, performing reps as per the card value

    Jose10K – clubs; plenty of merkins
    Moby – hearts; mix of stretching
    Fletch – diamonds; plenty of freak nasties
    Einstein – spades; simple mix

    2 Jokers run a lap, and one minute of Rocky Balboas

    Plenty of mumble chatter, resulting in overtime to finish the deck.
    Froze fingers could not flip the cards easily, resulting in double overtime.

    Fletch prayed us out.

  • Cold Wally Running – from Fracsac

    The Wally run happened the day after the Old Metry mosey with a temperature of 32 degrees with a brisk north wind creating a feels like environment of 21 degrees. Many topics discussed including a lot of new builds and homes for sale. Hawg suggested we purchase the John Goodman house for $5.5M and turn it into an F3 house. YHC graciously offered to give a $20, so Iā€™m sure itā€™ll happen.

    SYITG

  • LUNGE-A-LOT at The Gipper – from Einstein

    Cold, rainy, and windy at The Gipper this morning.

    WARMUP: toe touch, windmills, side straddle hops, shoulder rolls, hi-jack hi-jills, butt kicks, high knees,
    snap crackle pops, etc.

    THANG:
    Set 1 12 forward reaching lunges
    12 lateral reaching lunges
    12 posterior reaching lunges
    12 merkins
    repeat above set 1 sequence 2 more times
    run a lap around the Covington water tower

    Set 2 12 forward reaching lunges
    12 lateral reaching lunges
    12 posterior reaching lunges
    12 pike merkins
    repeat above set 2 sequence 2 more times
    run a lap around the Covington water tower

    Set 3 12 forward reaching lunges
    12 lateral reaching lunges
    12 posterior reaching lunges
    12 calf raises
    repeat above set 3 sequence 2 more times
    run a lap around the Covington water tower

    Set 4 8 T supermans
    8 Y supermans
    8 W supermans
    repeat above set 4 sequence 2 more times

    Mary finished with stretching planks – 5 each side
    and a set of BBQ’s hip openers

    T-Claps to Moby for running the lap around Covington – and leading the pack!
    And T-Claps to all for posting in the lousy weather

    Barely Legal prayed us out.

  • Trio of Gold – from Fracsac

    YHC reached out for accountability and 2 pax answered the call.
    At 0530 the disclaimer was given and the three of us hit the warmup pad for regular stuff. Upon completing the coveted tie fighters, Charmin recommended a side lunge with chinooks which YHC made happen.

    With ISI on our minds, complete 1 minute 90 degrees arm hangs 10 seconds at a time.

    Mosey to JPAC for some dirty Mac Deuce followed by a set off 11s

    Mosey back to pad for another 30 seconds of arm hangs.

    Thanks for joining me!

    SYITG

  • Monopoly VQ – from Monopoly

    At 6:30 Sunday morning after a welcome and disclaimer we faced the bacon to warmup with Abe Vigodas, Grass Grabbers, Tie Fighters, Imperial Walkers, hillbillies and a seated leg stretch my M showed me she called butterflies.

    After warming up with our stretches I treated the PAX to some music. We listened to Flower by Moby and each time the song said up we raised to the neutral squat position and each time the song said down we sank into an engaged squat and held until the next up in the song.

    We then proceeded to complete a set of 11’s on the museum stairs with merkins by the fountain and Bobby Hurley’s at the top of the stairs.

    We then circled the fountain for a circuit. Each PAX got to choose between two exercises and we ended up with: shoulder taps, American hammers, calf raises, box cutters, side straddle hops, big boy situps with a timer of dealer choice 6 count motivator or 10 8 count bodybuilders.

    With a little extra time to fill we started a second round of circuit with arm circles, v ups, step ups, LBCs, inverted rows,(one exercise forgotten to time) and the same timer.

    Q stopped the circuit part way through to make time for one more round with Moby. This time it was pushup position for up and superman position for down.

    We made our way to the side of the museum for 3 sets of Sunday Mornings then back to the fountain for a quick cooldown.

    We counted off, name-o-rama, announcements, intentions, and a prayer.

  • Hive Mind – from Americaā€™s Best

    Waramrama

    YHC was thinking of a story his old man told him years ago. He was at work, minding his own business, when some large bird (likely a Goose) slammed into his workstation at about 600mph, splattering blood everywhere. Oh, did I mention his workstation was the backseat of an F-4? Anyway, it shattered the canopy a bit, and (unbeknownst to them) knocked out their communications. Because he wasn’t getting an answer, Dad thought his buddy upfront was either dead or unconscious; his front-seater thought the same thing of him. So what ensued for several seconds was each man trying to take control of the stick, unsuccessfully because they were basically fighting each other. Eventually, they both figured out that the other was ok, somehow, just because they had trained for so long together.
    I got to thinking, when you train with some dudes, maybe you can start to think what they are thinking…

    The Thing 1:

    An exercise is assigned to each pair of partners.

    Each partner runs to opposite side of the runway and does part of the total number of exercises. The object is to get as close to the total number as possible. Double the absolute value of the difference between assigned reps and actual reps is the penalty. And to keep anyone from just trying to do exactly half, if both partners do the exact same number, the penalty is all the reps again.

    Round 1: 50 merkins
    Round 2: 40 bbs
    Round 3: 30 burpees

    By Round 3, I think most teams had figured out what their partners were doing and so they had to do very few burpees. YHC, however, didnā€™t realize that his partner (Tana) was cleverly doing one more than half the reps each time. Failing to see the pattern, and instead thinking he had been doing one less each time, YHC did 16 burpees. Tana had to ask me several times if I had really done 16ā€¦ also saying to me more than once “I was doing one more than half each time.ā€ I havenā€™t seen someone so visibly disappointed in me since I asked my dad to order me a Frappacino.
    So we had 15 penalty burpees each. We came here to get stronger, not smarter.

    Next Thang: Partners split up, creating two teams.
    Each team is given one band and has to come up with 3 songs by that band during a short mosey with merkins.

    Winning team does 10 merkins, loser 10 burpees.
    The twist: There is a song that links both bands. If both teams choose that in their list, they avoid the penalty (10 more of each). So you have to think about the other team’s music and choices too.
    Don’t think too deeply about your PAX’s music choices though; those Peter Gabriel and Depeche Mode rabbit holes can lead you to a dark place(possibly parked out by a lake).

    First bands: Foo Fighters vs. Pink Floyd or Tom Petty
    Team 2 chose Tom Petty but did not return with ā€œLearning to Fly.ā€ Team 1 identified 3 Foo songs, including ā€œLearn to Fly.ā€

    Smashing Pumpkins, Genesis
    Linked songs: Tonight, Tonight and Tonight Tonight Tonight

    Justin Bieber, nirvana
    Linked songs: Sorry, all apologies

    Justin Bieber, Eminem
    Linked songs: Love Yourself, Lose Yourself

    Bruce Springsteen, CCR
    Linked songs: Born to run and/or Born in USA, Born on the bayou

    Radiohead, Stone Temple Pilots
    Linked songs: Creep (I know, I’ll get you next time Left Eye)

    We all did innumerable merkins and burpees, in spite of TexicoCat bringing the Bieber knowledge.
    Next time, it will be all country garbage songs. I promise, Dox.

    SYITG,
    AB

  • Ugh, I guess we need to do something now – from Russo

    Since Pelican and I have been regulars on Friday mornings, the goal has been to move around some, discuss the worldā€™s problems, throw out a conspiracy or two, and generally move around enough to feel ok about eating dessert later. On a scale of 1-10 on the pain train / difficulty scale, we keep it under 4. Thatā€™s the reality of the spashpad, and Iā€™m ok with it. Buuuut, we ha a visitor this week: Grundy. He of the ā€œIā€™m going to do a cake walk with multiple-IC 8 count movements.ā€ Mr. ā€œA 2 .5 hour beatdown is not that bad one you get past the 100 burpees and only have man makers left.ā€

    So needless to say, we needed to up our game to make sure it was somewhat worth getting up and driving over.

    No Valentines to speak of (regrettably). No candy hearts or flowers or chocolate. Pax of 3 this morning, mid 40 throughout. With doctorā€™s orders to keep the running to a minimum, we did just that with a Tabata at the stage and benches.

    Warmup (all 10x)
    – arm circles
    – Air presses
    – Grass grabbers
    – Imperial walkers
    – Self love

    Tabata (40 seconds on, 20 off) – alternating between benches and stage – 3 rounds at bench, 2 at the stage

    Benches
    Freak Nastys
    Step ups
    Bulgarian Split Squats
    Urkins

    Stage
    Merkins
    Flutter kicks
    Monkey humpers
    LBCs
    Plank jacks
    Squats
    Penguins
    Mountain climbers
    Lunges
    Gas pumps
    Cherry pickers
    Crunchy frogs
    Shoulder taps

    No Mary to speak of, but we did of course wrap with a circle, announcements, and prayer.

    Thank you gents for joining / reading. SYITG

  • No Mandevillians – from Jose10k

    4 of us ran!