F3 New Orleans

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  • Mardi Gras at the Misty Mountain! – from Almonaster

    Tackling two Mountains for Mardi Gras!

    PAX:

    – Subprime
    – Almonaster

    Warmup:

    Mosey to Tulane breezeway by Freret

    Warmup:

    SSH – 10 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Balance on 1 foot for 10 seconds.
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC
    Peter Parkers – 10 IC

    The Thang:

    Mosey to 2nd Mountain

    Rocky Balboas – 20 1is1 OYO
    Merkins – 20 IC
    Squats – 20 IC
    Wife Pleasers – 20 IC
    Rinse and Repeat

    Mosey to Benches

    Incline Merkins – 20
    Right leg Stepups – 10
    Dips – 20
    Left leg Stepups – 10
    Rinse and repeat

    Mosey to First Mountain

    Core every two levels

    Backpedal each ramp
    LBC’s – 40 OYO
    Freddie Mercuries – 40 OYO
    Fkutter Kicks – 40 OYO

    Top of Mountain

    Burpees – 10 OYO
    Spiderman Wall Crawl
    10 starting with right hand OYO
    10 Starting with left hand OYO

    4th Floor down the mountain

    Hello Dolly’s – 40 OYO

    Back to Flag
    COT
    Birthdays
    Anniversaries
    Announcements,
    Intentions
    Prayer

    Thanks!

  • Blimps, 5,10,15,20,25,30 while running the parking garage between each exercise. Then we did the core corners. 20 reps each corner, first right elbow to left knee, then left elbow to right knee, leg lifts, big boy sit-ups – from Jose10k

    Blimps and core corners

  • Crawl Daddies Converge – from Shooter

  • 8-Count Warmups (Foundry 2021-02-10) – from Catfish

    9 PAX at the Foundry today: High Rise, Kuch, Abacus, Pop Tart, Saban, Amnesty, Walleye, Snooze, Catfish (Q). Started by moseying over to the track for a quick lap and warmup with 8-counts. Moved on to faces for Peter Parker Peters. Another lap, then moved on to the back road to head to the foundry.
    Stopped along the way at the museum parking lot, then did some Jack Webbs up to ten. Arrived at the foundry for a quarter murph (25 pullups, 50 merkins, 75 squats in 5-10-15 sets 5x). Did some LBCs, Penguins, and Dying Cockroaches waiting for the six.
    Moseyed to the museum porch. Continued Jack Webb from 11 to 15.
    Moseyed back to the track. Got in some Dr. Ws for the finish. Back to flag zone for CoT.

  • No Blocks before Breakfast – from Akbar

    Early day after watching the Superbowl – wasn’t sure who would show. Just me and Grover hanging on the basketball court until 5:13 when Pik arrived on foot. YHC was excited to get back to the basics today with a full body workout with blocks and a gentle mosey around the block.

    Warm Up SSH, IW, Windmill, Self Love x10 IC
    Short mosey to pick up blocks, and……. There are no blocks, again. Time to modify

    Head to playground, 2 x10 pull ups OYO

    Mosey to the lakefront stopping at intersections, hit the wall, rips and mosey back to the AO stopping at 2 more intersections.

    3 sets of 12,8,5 reps IC equaling 50 reps per exercise except slow merkins and copperhead squats.

    Stone Mountain | Mountain Climbers
    Bulgarian Split Squat (each leg), Freak Nasty
    Merkin, Rocky Balboa’s
    Irkin, Copperhead Squat

    Mary – leg raises, LBC, Little Manny Crunches x10 IC

    Count, name, announcements – YHC prayed us out. QIC

    NMM
    Light crowd this morning, probably due to the SuperBowl and Run Cajun Run. This is the second time the blocks have been stolen in 18 months. We’ll consider it F3’s gift to the community. Good work and good conversation today guys.

  • I just felt like running…. – from Jose10k

    Hogs breathe, bbq, and yhc showed up this dreary morning, ready for the crazy Ivan. A simple poll was taken, and we just felt like running. Through the wet streets of Covington, the 3 of us jog at a slow pace. Discussions of family, work, the crazy Ivan, runcajunrun, and of course COVID. I realized that I am truly blessed to call these men my brothers, my family. We still have never had a solo A1C, and every workout has been great. Thank gentlemen for coming out, and I hope we see everyone out tonight for the crazy Ivan. Jose10k out….

  • Sightseeing at the OG! – from Almonaster

    Went for some sightseeing at the OG!

    PAX:

    – TSquare
    – Moist
    – Almonaster

    Warmup:

    Lap around the Arch
    SSH – 10 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Balance on 1 foot for 10 seconds.
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC
    Peter Parkers – 10 IC

    The Thang:

    Mosey to shelter

    Rocky Balboas – 10, 2 is 1 OYO
    Merkins – 15 IC
    Squats – 20 IC
    LBC’s – 25 IC
    X’s 3

    Mosey to Parking Lot

    Big Boy Situps – 10 OYO

    Run to Guard Shack – First
    Shuffle to Guard Shack – Second
    Karaoke to Guard Shack – Third
    Lunge walk to Guard Shack – Fourth

    Split Squat Jumps 10, 2 is 1 OYO
    X4

    Mosey around building to steps

    Incline Merkins – 10 IC
    Steps – alternate legs
    Wife Pleasers – 10 OYO
    X3

    Mosey to the Arch
    10 Burpees OYO
    Scissor kicks – 20, 1 is 1
    Russian Twists (Douilles) – 10, 2 is 1
    X2

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the opportunity to lead!

  • Go West and Burpee – from Fracsac

    6 Pax made a choice to take the DRP on their journey to get right and posted at the new site of the Whoopie View, aka Westward Ho, located at Lake Town where Williams Blvd ends. It was a chilly 43 degrees, but dry. With shovel flags planted, disclaimer was given, then:

    Warmup with 1/2 mile mosey followed by:

    Imperial Walkers IC x 15
    Grass Grabber IC x 10
    SSH IC x 20
    Bat Wings:
    •Fwd AC IC x 15
    •Rev AC IC x 15
    •OH claps IC x 15
    •Seal claps IC x 15
    •Moroccan NC x 31

    YHC stated he committed to a Burpee Free February, to which he received looks of doubt. That’s when YHC stated he misspoke, and corrected it with Free Burpee February: all burpees in February are free!

    Circle up for 5 minutes of EMOM for 50 free burpees.

    Mosey a little closer to the point for DirtyMacDeuce: 4 sets of 3 x 12 rep exercises (legs arms and core)

    Round 1: Merkins, big boi sit-ups, Bobby Hurleys
    Run a lap (to the left) around the circle at the point

    Round 2: Diamond Merkins, 8 count body builders, Flutter kicks
    Run a lap, staying left, around the circle

    Round 3: wide arm Merkins, SSH, LBC
    Run a lap, you guessed it, to the left

    Round 4: Catalina wine mixers, monkey humpers, tin snips
    Run a lap, stay left!

    Mosey back toward the flag, stopping at each shelter for 10 burpees OYO at each shelter, 3 stops in all.
    At the flag, 10 more burpees OYO followed by 10 dying cockroaches

    COT

    NMM

    • The new site has a lot to offer. The opening lap was a brief tour of what was there.
    • There’s lots of visibility at this location, and that will hopefully lead to growth from sad clowns in the region.
    • T-Claps to Heisenberg and Triple Shift for making the trek out to celebrate the new site.
    • MABA is looking to hit 1 million burpees, and YHC did his part by handing out 102 to each pax.
    • Added 1.8 miles to RCR/PC

    SYITG

  • Screw It Dude, Let’s Go for a Run – from Bushwacker

    QIC showed up early to unleash a hidden surprise and then started warming up with laps. Nobody showed… except Cowbell, so we ran!
    THE END