F3 New Orleans

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  • Ain’t No Mountain High Enough – from Mama’s Pride

    Eight pax started off with a warm up of side straddle hops, grass grabbers, imperial walkers, and windmills. After the warmup, the group moseyed over to the mountain.

    The Thang
    The pax broke up into two teams of four for a friendly competition. The teams had to race back and forth across the mountain while stopping about every 100 meters to do 100 reps of a workout. Whenever the first team member reached 100 reps of the exercise, the whole team ran 100 meters and did the next exercise. The exercises were:
    Big Boy Sit Ups
    Merkins
    Jump Squats
    Mountain Climbers (2=1)
    Low Flutter Kicks (1=1)
    LBCs
    Derkins
    Lunges (1=1)
    Side Straddle Hops
    Burpees

    For the last round, every teammate had to complete 50 burpees and 50 of any other exercise of their choice so every had 100 reps on the last round.

    After the exercise was over, the pax regrouped and Washington Football/Cleveland Baseball team ran back to the flag for the COT.

  • Blimp 11’s – from Cowbell

    COP #1: warm
    20xSSH, high knees, butt kicks, mtn climbers, Peter Parker’s

    Warm up lap around the trailhead

    The Thang:
    3 rounds of 11’s using BLIMPS exercises (one exercise at top of stairs and the other at the end of the breezeway)
    Round 1: Burpees and Lunges
    Round 2: Imperial Walkers and Merkins
    Round 3: Plank Jacks and Squats

    COP #2: 6MOM
    20x crunchy frogs

    Shooter prayed us out.
    FYI- doing this on Rudy’s new backblast experiment format and it’s super easy.

    Thanks for letting me lead!

    Cowbell

  • Christmas in the Gazebo – from Rudy

    Thank you BooBoo for reminding me that I had the Q, as I’m not usually a regular Uptowner. But that prompt served as a much needed kick in the rear, as I’ve been quite guilty of repeated fart-sacking (aka “shorty-ing”) of late.

    So – here we are, around a flag, shivering and shaking, looking at the puddles of mud everywhere. What better way to start a Friday am! 12 folks joined in the fun – so with a quick disclaimer, we were off to the rocks.

    Quick warm up cycle – YHC finds that he *really* needs the sllloooowwww Windmills to get started. But lets grab a rock and head to the Gazebo – Mahatma style (no resting rocks on shoulders! carry ’em!)

    The Thang:

    Christmas Songs! Yay! YHC queued up his Spotify Playlist (including favorites like Destiny’s Child, Queen, Run DMC, Vonda Shepard and more). While we celebrate the coming holidays, we’ll run through 10 sets 3 times (yes, a total of 30 sets. PAX math skills need help early in the am). Each set: 45 seconds then 15 seconds of work (yes, 30 sets each for 1 minute equals 30 minutes of work).

    Shoulder Press, Lunge, Curl, Big Boy Situps, Burpees, Rows, Squat Jumps, Bench Press, Box Cutters and finish up with the Irish Jack Ass (thanks, Screwtop, for introducing me to these – they really kick my ass. 45 seconds of them? Yeah right – something for me to strive for…)

    Back to the Rock pile, and back to the flag.

    Welcome aboard “Ring of Fire” (though I’m regretting not going with “Sunshine”. But such is life.).

  • Legs & Core – from Einstein

    The PAX had a perfect workout morning at The A1C with cool temps, low humidity, and a clear view of the waning crescent moon from the upper-deck of the parking garage.

    This morning was leg and core work.

    Short disclaimer …
    Warmup:
    all 20xIC: SSHops, TTouch, WMills, IWalkers, HBillys, ACircles, DBrees, MKicks, Swimmers, HKnees, BKicks

    Main Event: Leg work at every other parking space stripe; first round – jump squats, second round – straight-leg bearcrawl, third round – bonny blairs, fourth round – Sr.Mary Catherines
    between each leg round we did a set core exercises, including: iron-crosses, crunchy frogs, scuba steves, arch-ups, v-ups, sit-ups, left to right (hands to ankles and elbows to knees)

    Count-o-rama, BBQ leads us out with a prayer.

    Thanks guys. Always fun to lead

  • Are their any regulars at Granny’s House? – from Cowbell

    YHC was excited to Q and see some regulars at Granny’s to which the witty wacker poised the question, Are their any regulars at Granny’s anyway? Good question and food for thought. No, wacker was not there to find out…
    …But Steve and Chewy were… Welcome back guys!

    Warm up:
    SSH X 30
    IW X 20
    PP X 10
    PP X 10
    PJ X 10
    MC X 10
    AC F/B X 20

    The Thang:
    Complete 50 burpees, run 100 yards, 50 jump squats, run 100 yards, 50 merkins, run 100 yards, 50 LBC’s, run back to the start.
    complete 40 burpees, run 100 yards, 40 jump squats……

    The idea was to complete through 10 reps each but the mumblechatter was plentiful…
    I believe more regulars would have increased the competitiveness and thus allowed us to finish. We’ll try again!

    Back to the flag for COT.

    Thanks for letting me lead!

  • Relay Thursday – from Shooter

    Arriving early at the Scramble with no one in sight, YHC wondered what the mild less humid gloom would bring in terms of attendance.. I admittedly had taken the wrong pill a few times this week but the accountability of leading a beatdown would not win on this day.. After a few minutes Zoolander rolls in then Pelican and Waterpik emerge from the darkness. With Cowbell turning the corner at 0513 Q then knew his planned beatdown would hopefully be welcomed by at least 1 PAX. As the warmup began phat Johnson joined in taking a lesson from Waterpik running to the AO..
    Warmup 10IC Grass grabbers, Scorpion kicks, wife pleasers, windmills, mummy kicks, Butt kicks and self love… Journeyed our normal course corralling at Messina and Monroe. Partnered up for relay sprints P1 50-75% roughly a hundred yards then returning at 100% while P2 held plank. F/F 5 rounds then journeyed back through the Hermitage at back to the shovel flag. ISI was on tap with 7 mins remaining. 50 squats, 50 wife pleasers, 50 leg lunges, 50 calf raises, 10 pistol squats and 10 Modified Bulgarians using our beautiful pine trees by the park..

    PAX wrapped up with announcements, intentions for Cowbells friend and Q closed the COT..

    Appreciate you men posting and till the next Gloom 👍🏼👊🏼✌🏼!!!

  • Cinco de Mayo – from Hokie

    Sandy, Sweetness and Rosie greeted 7 Pax and Weee Little Sand Bag for a Cinco de Mayo celebration today.

    Hope you enjoyed the Cinco Celebration after some loosening up lead by Left Coast

    @Triple Shift
    @Scott Landry
    @Fracsac
    @Vagabond
    @Vince Kenner bruh

    The Thang

    Seven stations with the first station being the timer

    1. station one – cinco de Mayo – 5 segments 1.1agility ladder
    1.2 bear crawl
    1.3 Sprint
    1.4 Burpees (Cinco de Mayo – 5 of course)
    1.5 Sprint back

    2. Bear crawl pulling 80# sand bag

    3. Lunges with 60# sand bag

    4. Curls with 45# sand bag

    5. Motivators (cinco de Mayo… start with 5!)

    6. Shoulder taps

    7. Squat, clean & jerk, shoulder press with 60# sand bag

    Rotate … 5 rounds

    1. High knees through agility ladder
    2. SSH
    3. High knees going left
    4. High knees going right

    Ran out of time

  • Acronyms, Blockees and Bears Oh My! – from Fracsac

    10 Pax made a choice to take the DRP on their journey to get right and posted to Swolefest wondering what awesomeness YHC had in store. With each Pax possessing a coupon, a shovel flag planted, disclaimer was given, then:

    Warmup

    SSH IC x 31
    GG IC x 10
    Hillbillies IC x 15
    Bat wings with AC, SC, OHC, MNC all IC x 15 (dancing during Moroccan NC)
    Self Love to shake it all off

    Mosey to the parking lot with a little extra room for a real #CrowdPleaser

    COP 1 – Block Webbs!
    1 Merkin on Coupon, followed by 2 block presses
    2 merkins, 4 block presses, so forth and so on until 10 merkins and 20 block presses.

    COP 2: BOMBS (OYO)
    Blockees x 10 (Manmaker, aka burpee with a block)
    Run across the street to the cones and bear crawl the 20 yard course, run back.
    Overhead presses x 20
    Bear Crawl course
    Merkins on the coupon x 30
    Bear Crawl course
    Bicep Curls x 40
    Bear Crawl course
    Squats x 50
    Bear Crawl course

    COP 3 – BLIMPS
    Blockees x 5 (Manmaker, aka burpee with a block)
    Bear Crawl course
    Lunges x 10 w/o coupon
    Bear Crawl course
    Imperial Walkers x 15 w/o coupon
    Bear Crawl course
    Merkins x 20 w/o coupon
    Bear Crawl course
    Plank Jacks x 25 on Coupon
    Bear Crawl course
    Squats x 30 with Coupon
    Bear Crawl course

    All finished and then completed a 1 minute plank

    COT

    NMM

    -YHC saw an opening at Swolefest and took the Q! What a great group of Pax! Sign up and bring some heat! YHC brought some simple stuff, yet none of it was easy!
    -It’s great to travel to various AO’s and see other Pax! We even had a surprise visit from Pop Tart while out moseying with the dog. He stopped for some merkins and then disappeared into the gloom….
    -Coffeteria at the newly reopened PJ’s on Metry Road with Pax from the View.

    Thanks for the opportunity to be a part of this awesome brotherhood!

  • Leg-Free Bad Boy Day – from Rudy

    Looking for ideas, YHC was stunned to realize that April 30th was the 60th birthday of the original Bad Boy: Isaiah Thomas of the Detroit Pistons. This definitely made me feel old. How can he be 60 already? Surely I cannot really be that old? But alas, things are what they are. But to remember the 60 year old “Bad Boys”, YHC decided on a 6-6-6 workout.

    5:30: Disclaimer, then mosey to the rock pile to find a friend. YHC has been dealing with hip pain, so this was going to very very heavy on upper body. Choose wisely. Head to the field.

    Warm Up: SSH, Plank-o-rama, some stretching.

    The Thang: 6 Exercises. 6 Sets. 6 Reps. Starting at Tree 0 – Rifle carry your rock to Tree 1 for the first set. Then on to Tree 2. Tree 3. Back to Tree 2. Tree 1. Finish up at Tree 0 with your 6th set. Plank. No really, none of this lolly-gagging and catching your breath when you finish. Plank. Active recovery. There will be time for real recovery when the 6 arrives.

    The exercises. All are Compound Movements (Thinking of you Milkman…)

    * Rock Burpees.
    * Curls: Up, Down, Straight arm Up, Down
    * Bench Press: lie down. Over your head. Straight up, down to chest, back up, back to overhead.
    * Elf on a Shelf
    * Row to Deadlift
    * Big Boy Situps

    That took much longer than anticipated, so we had time to return the rocks (rifle carry back to the pit) and head back to the flag.

    Thank you all for the opportunity to lead. Thanks to Boo Boo for the reminder the night before that I had the Q! And Happy Birthday to Bad Boy Thomas (# 11), as well as Happy Birthday to the great state of Louisiana.

  • Westward HO in the parking lot and under the lights.

    PAX:
    @Kenner Brah
    @Pai Gow
    @Boo-Boo
    @Mambi

    Another great morning at the Kenner boat launch known as the Westward Ho. YHC surveyed the area and could see a dozen or more AOs to host a 45-minute beatdown. YHC picked the large empty parking lot where he stood to start the days workout. No need to mosey anywhere. But it was 5:30 am and it was time to get it stated.

    A quick stretch first plus the Disclaimer. THEN got it started.

    Warmup:
    SSH IC x 20 IC
    Abe Vigoda’s x 10 IC
    Imperial Walkers x 10 IC
    Mountain climbers x 10 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Selflove x 10 IC

    The Thang:
    A modified B.O.M.B.S.
    Instead of Partnering, we performed the exercises individually and adjusted the reps.
    The exercises and reps were:
    25- Bonnie Blairs 2 is 1
    Mosey to the other side of the parking lot and back 100 yards.
    50- Overhead Claps
    Mosey to the other side of the parking lot and back 100 yards.
    75- Merkins
    Mosey to the other side of the parking lot and back 100 yards.
    100- Big Boy Sit-ups
    Mosey to the other side of the parking lot and back 100 yards.
    125- Squats
    Mosey to the other side of the parking lot and back 100 yards.

    Mosey to an inside walking path to the first light pole
    YHC gave instructions to the PAX that we would run to each light pole (that was lit) and each PAX in order assigned by YHC would announce a different exercise and would also pick the rep for that exercise. 3,5, or 10 reps.
    Performed 8 different random exercise each at 10 reps as we mosey around the walking path. Ending at the first light pole.
    Mosey back to flag.
    Finished with continues core exercise for 3 minutes.
    Iron Cross
    LBC
    Penguins

    COT
    Announcements
    Intentions
    Prayer
    Thanks for the Opportunity to Lead!
    If you haven’t been to the Westward HO, make it out. One of the best AO in NOLA. SYITG