F3 New Orleans

Blog

  • The Cold 45 – from Mambi

    YHC looked at weather app the night before and noticed a cold 45-degree morning. This is when YHC decided to avoid the northside of the levee. As well as offer a Dry feet workout for those that have been concerned with wet feet. Also instructed All PAX to meet on the street and to plant the Flags at the street. *A flag planted by the street indicates the workout will happen in the neighborhood and not at the levee.
    At 5:28 am YHC Moseyed to the starting point and planted the flag.
    YHC gave a disclaimer, then moseyed in the neighborhood to the corner of Stonia Rd and Caryota Dr. 30.031033586828578, -90.21847078211286

    Warmup
    SSH IC x 20

    Moseyed to 1st light pole
    Arm Circles Forward IC x 10
    Arm Circles Revers IC x 10

    Moseyed to 2nd light pole
    Grass Grabbers IC x 10
    Moseyed to 3rd light pole
    Abe Voigodas x 10

    Moseyed to 4th light pole
    Mountain Climbers

    The THANG
    Moseyed to the corner of Caryota Dr. and Vintage Dr. 30.029642618558267, -90.21796987957707
    Using 11 trees on the canal side of Vintage, Route 66 with Air Squats
    Moseyed to the Corner of Washingtonian Dr. and Vintage Dr. 30.029771493317188, -90.22004218327574
    The Exicon doesn’t have this workout listed. So, a little explanation.
    With 4 PAX and 4 light poles for 4 different exercises. Lunges, Carolina Dry Docks, LBCs, Air Squats x 10 at each station.
    PAX stay in order 1, 2, 3, 4
    Round 1
    All PAX started at 1st light pole doing Lunges.

    When Pax 1 completed 10 Lunges he moseyed to the 2nd light pole and did 10 Carolina Dry Docks,
    while PAX 2, 3, and 4 continue to do Lunges.
    When PAX 1 completed 10 Carolina Dry Docks he moseyed to 3rd light pole and did 10 LBCs
    While PAX 2 moseyed to 2nd light pole to do Carolina Dry Docks
    While PAX 3 and 4 continue to do Lunges.
    When PAX 1 completed 10 LBCs he moseys to the 4th light pole and did Air Squats until the last PAX completed the round.
    While PAX 2 moseyed to the 3rd light pole to complete LBCs
    While PAX 3 moseyed to the 2nd light pole to complete Carolina Dry Docks
    While PAX 4 continue to do Lunges
    When PAX 2 completed LBCs he moseyed to the 4th light pole and did Air Squats until the last PAX completed the round.
    While PAX 3 moseyed to the 3rd light pole to complete the LBCs
    While PAX 4 Moseyed to the 2nd light pole to complete Caroline Dry Docks
    When PAX 3 Completed LBCs he moseyed to the 4th light pole and did Air Squats until the last PAX completed the round.
    While PAX 4 moseyed to the 3rd light pole to complete the LBCs.
    When PAX 4 Completed LBCs he moseyed to the 4th light pole and did 10 Air Squats to end the round

    Round 2
    Rinse and repeat
    But the order changed
    PAX 2,3,4,1
    Round 3
    Rinse and repeat
    Order changed
    PAX 3,4,1,2
    Round 3
    Rinse and repeat
    Order changed
    PAX 4,1,2,3

    Returned to the corner of Caryota Dr. and Vintage Dr. 30.029642618558267, -90.21796987957707
    Sticking with the light poles theme all PAX Moseyed north to the 1st light pole.

    1st light pole 10 x imperial squat walkers, wait for everyone to complete then moseyed to next light pole
    2nd light pole 10 x Smurf jacks, wait for everyone to complete then moseyed to next light pole
    3rd light pole 10 x Merkins, wait for everyone to complete then moseyed to next light pole

    Moseyed back through the neighborhood to the Flag, not so fast, stopped on our way as each PAX called out a core exercise.
    Starting with Pai Gow led Leg extensions x 20
    Moseyed then Kenner Brah led Superman’s x 20
    Moseyed then Vagabond led J.Lo’s x 20
    Moseyed then YHC led Dying Cockroach x 20, 2 min high plank, end at 6:15.

    COT:
    Count off
    Name-o-rama
    Announcements
    Intentions
    Prayer
    Great way to end the work week thank you for attending. Please sign up to lead the Star at The View in the next coming weeks.

  • King’s Day 2021 – from Tool

    Twas Wed Jan 6th, aka King’s Day, aka Epiphay, aka Twelve Night which, among other things, marks the official start of Mardi Gras Season and first day to officially eat king cake. Ironically twelve PAX showed up to hone their minds and torsos in preparation for weeks of sugar and carb consumption. Here’s what we did:

    Disclaimer, followed by the plan for the day, followed by a mosey down Roosevelt Mall with a warmup pit stop:

    IW, WM, Bead Wave (overhead wave w/calf raise), toy soldiers, AC, self love

    Mosey to the LCM parking lot to recognize MABA and the month of the burpee with burpees x10, burpees x9, then a mosey to the track

    PAX circled up for a circuit to ring in 2021 with (21) one minute AYG rounds of various exercises with a 15 recovery in between. Added twist was to call out at each increment of 5 as to keep everyone on course.

    T-MERKINS
    SIDE LUNGES R
    BOX CUTTERS
    SIDE PLANK KNEE TO ELBOW R
    BUTTERFLY SITUP
    HIP SLAPPER
    SQUAT

    Cool down lap around the track.

    Rinse & Repeat first 7 rounds with added bonus of dirty talk from Sheetrock to offset the music/power outage on the tunes and timer.

    Then 7 one minute rounds of BURPEES AYG. T-claps to Catfish for claiming the title of “King” of the morning with 140-ish total burpees!

    COT that included prayer intentions for the Brehm family, the Vega family, guidance to focus on positive not negatives, along with a festive and safe carnival season.

    Always great to lead.

    Tool

  • The Wally Run and The Weagle – from Fracsac

    10 Pax made a choice to take the DRP on their journey to get right and posted at Pontiff at 0530 on a Thursday. YHC gave a disclaimer, then instructed those committed to the Wally Run to start running! Those 6 took off and never looked back. The 4 remaining moseyed half the track and into the parking lot deep within Pontiff for:

    Warmup
    Imperial Walkers IC x 15
    Abe Vigodas IC x 10
    Grass Grabber IC x 10
    Bat wings
    – Fwd AC IC x 15
    – Rev AC IC x 15
    – Seal claps IC x 15
    – OH Claps IC x 15
    – Moroccan Night Club IC x 31 (dancing encouraged)

    The Thang
    DirtyMacDeuce

    Burpees x 10 OYO
    Merkins IC x 12
    LBC’s IC x 12
    Bear crawl 20 yards

    Burpees x 10 OYO
    Catalina Wie Mixers IC x 12
    Big Boi Sit-ups IC x 12
    Bear crawl 20 yards

    Burpees x 10 OYO
    Wide arm Merkins IC x 12
    Dying Cockroaches IC x 12
    Bear crawl 20 yards

    Burpees x 10 OYO
    Staggered arm Merkins IC x 12
    Flutter kicks IC x 12
    Bear crawl 20 yards

    Mosey to the gym building

    Jack Webb on the wall
    1 merkin with 2 air presses in people’s chair
    2 merkins with 4 air presses in people’s chair
    3…..
    4….
    Yada yada yada
    10 merkins with 20 air presses in people’s chair

    Mosey back to parking lot

    EMOM burpees
    With 40 burpees in the bag, YHC set the EMOM timer for 8 minutes.
    That’s 120 for the day!

    Return to the flag and rejoin the Wally Runners that ran 4 plus miles each

    COT – raised up several intentions including our brother Kimchi for the heartbreaking loss of his son Xavier.

    NMM

    • The Weagle is a much welcomed venue for those of us forced to limit our running

    • The field was extremely muddy from the recent rain. YHC didn’t want to destroy it, but placed 2 cones there to see what sort of psychological effect it would have….it worked. It did not go unnoticed!

    SYITG

  • Morning Stroll with Cowbell – from Akbar

    YHC arrived at 5:13 to a gloomy 38 degrees and no PAX. My sidekick Grover was out with a shoulder injury that would last until his round of golf in the afternoon. Mosey around, plant the flag, wait, wait. Wait – is that LED headlights? Did Waterpik recover more quickly than expected? And surprise! it’s Cowbell, who would have arrived early had he not gone to Grandmas House first. And then there were 2.

    We went the normal street to street down to the lakefront, hit the wall, and moseyed back with a great Monday morning marsh conversation.

    Warm up x10-15 SSH, TORSO TWIST, SELF LOVE, IMPERIAL WALKERS

    Grab coupons for 20 block curls

    6 blocks to the lakefront stopping for 20 Merkins and 20 Squats every other block.

    Wall at lakefront, 3 sets of Freak Nasty and Bulgarian Split Squats IC x20

    6 blocks back to the Marsh at 20 Merkins and 20 squats

    30 Block Curls to finish just in time for 2 minutes of Mary

    LBC and Crunch Frogs IC x20

    1,2 Count and Name and YHC prayed us out

    Simple, but effective workout, always great for a Monday morning Marsh run and catch up from the weekend.

    Til’ Next Gloom,

    Akbar

  • Burpee Challenge, One and Done!? – from Tinkles

    A solid pax showed up for the first Skinny of 2021. I for one am fat and out of shape and was glad to have the motivation to get the week started well. A quick show of hands demonstrated that Bieber was the only pax present who is participating in this month’s ISI. I figured we could join him for a day. The rest of the pax enthusiastically agreed.

    • Warm Up:
    o Forward arm circles X 20
    o Revers arm circles X 20
    o Grass Grabbers X 20
    o SSH X 20

    • Socially distance run for a bit. Regroup and hit 5 burpees at each of the next 5 running man markers.

    • Pull over for a Merkin ring of fire:
    o Standard X 10
    o Left arm staggered X 10
    o Right arm staggered X 10

    • Socially distance run for a bit. Regroup and hit 5 burpees at each of the next 5 running man markers.

    • Slow mosey to corner of Walnut and St. Charles
    o BLIMPs down St. Charles
    o Turn around and BLIMPS backs

    • Socially distance run for a bit. Regroup and hit 5 burpees at each of the next 5 running man markers.

    • Socially distance run for a bit. Regroup and hit 5 burpees at each of the next 3 running man markers. Made it back in time for almost timely departure.

    Count off to 16, namorama, and intentions for a great 2021. Thanks for the chance to lead. I don’t think we started a group movement but Bieber keep representing us!

  • It’s a Joy to Q The View – from Gabrielle

    On a crisp Monday morning, YHC got into his vehicle for the journey to the Far West. YHC’s passport appropriately stamped and Google maps initiated the feeling was good for a strong beatdown. At meeting spot, 3 PAX awaited. Uh Oh, YHC forgot his phone at home and he couldn’t phone home because he didn’t have a phone…What to do as a playlist had been made and tabata had been downloaded…Never fear, Frac is here to save the day! Quickly tethered my Wonderboom to Frac’s phone, disclaimer and Pax grab your block and farmer’s carry over the levee to other side for:

    Warm Up
    • Toy Soldiers X10
    • Windmills X 10
    • Bat Wing

    Nickels and Dimes
    5 Burpees 10 Superman’s EMOM for 5 Rounds SSH while you wait for next round

    10 Minute AMRAP
    20 Squats with or without Block
    10 Kettle bell Swings
    20 Rows with Block
    10 Shoulder Press Jacks with Block
    20 Block Merkins
    10 Mountain Climbers on Block (each leg)

    1st Set – 6 Minute AMRAP
    10 Shoulder Presses
    10 Lunges (2 is 1) with Block
    10 Wife-Pleasers with Block

    2nd Set – 6 Minute AMRAP
    10 Bicep Curls
    10 Straight Leg Deadlifts (RDLs)
    10 Tricep Extensions

    Seal the Deal
    10 Burpees EMOM for 5 Rounds SSH while you wait for next round

    Count-Off, Name-O-Rama, Announcements, Intentions and Prayer.

    Coffeetaria with Frac, Hokie and YHC at Panera. Always enjoy the convo.

    Congrats to Thumb War for new baby and making it out to beatdown. Thanks again Fracsac for letting me take over your phone. Great playlist of classic rock hits (except for that Simply Red song) and the tabata app worked perfectly!

  • Christmas Wonderland on the Best Bank – from Belloq

    Started at 4:59 which was 1 minute too late for Catfish who started at 4:58 thinking we were late.

    Warm-up:
    Ssh x 20

    The Thang:
    Mosey to German-American Cultural Center
    Arm Circles x 11 (Forward and Reverse)
    Overhead x 20
    Seal claps x 20
    Morocan night club x 20
    Mosey to Gretna High School Memorial
    Ring of fire alt between Merkins and Bonnie Blairs X 3 rounds with holding plank and Al Gore as a rest
    Mosey back to German-American Cultural Center
    8 counts X 20
    Mosey to steps
    Calf Raises X 20
    Deep Sea Divers x 10, x 10, x 10, x 9, x 6, x 4, x 2

    Mary:

    COT:
    Count off
    Name-o-rama
    Intentions
    Prayer
    Thanks for allowing me to lead at this beautiful venue. Will return in 2021 for certain.

  • Man Makers count as burpees, right? – from Belloq

    Excited to Q my first workout of the new year, but was trying to figure out how to meet the 100 burpee quota during a coupon workout. Of course the answer is: the man maker.

    Started the disclaimer at 5:29 and had a few stragglers for a total of 13 PAX and two without coupons. Apparently, the uptown crew gets swole by having their helpers do the work for them.

    Warm-up:
    SSH X 31
    Grass Grabbers X 11
    Abe Voigodas X 11
    Peter Parkers X 10

    The Thang: (Simple and Pleasurable)
    Man Makers IC X 15
    Moseyed a double loop (Approximately .3 mile)
    Man Makers IC X 20
    Moseyed a double loop
    Man Makers IC X 15
    YHC mentioned to PAX that we were halfway at 50. There was some debate on the calculations by the Q, and we finally came to a consensus that 15+20+15=50.
    Moseyed a double loop
    Man Makers IC X 10
    Moseyed a single loop
    Man Makers IC X 15
    Moseyed a double loop
    Man Makers IC X 15
    Moseyed a single loop
    Man Makers IC X 10
    We held the 9th Man Maker above our heads for 15 seconds then completed our 100th and final man maker.
    Then without putting our blocks down went to curls IC X 20 and then rows IC X 20.

    Mary: 5 minutes of core
    30 seconds of halos clockwise
    30 seconds of halos counter-clockwise
    60 seconds of reverse twist (aka corkscrew)
    60 seconds of dynamic plank
    60 seconds of chainsaws (tin-snips with motion side to side)
    60 second of slow, controlled big boy sit ups

    COT:
    Count off
    Name-o-rama
    Announcements
    Intentions
    Prayer

    Thank for allowing me to lead.

  • Stocking Stuffer – from Reluctant Yankee

    Got to the Mtn and it was chilly- colder than I thought. Hat and gloves cold.

    Cop1 at the bottom: SSH, IMp walkers, Peter Parkers and dying roaches *21 for 2021

    10 burpees then run to the 2nd floor

    Busted out the deck of death – a stocking stuffer from the kids

    Did low slow Squats ic *21 Wide Merks *9 Bonnie Blair’s *6
    Lunge walked length of garage

    10 burpees ran up a flight
    Monkey humpers *21 reg squats *21 reg lunge *5

    Ran up a flight 10 burpees (30)

    Ic Low slow squats *9 Freddie Mercs *21 Smurf jacks messing with Gabrielle and the cadence

    Ran up a flight 10 burpees (40)
    Oyo 4 donkey kicks aka heels to heaven
    Ic 7 monkey humpers
    Backward lunge to next level
    10 burpees (50)
    Got 100 arm circles – I don’t believe in arm circles so we switched to bear crawl 100 m 5 Merks every light post
    People’s chair
    Ran down a ramp
    3 chuck norris
    10 incline merks
    Ran down a ramp
    21 Vladimir douille s
    Time was a factor ran to the flag – nice flag by vagabond!