F3 New Orleans

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  • Rinse, Lather, Repeat

    Okay, so 4 straight days of softball until 9 each night, running 5 miles the night before, and Katie’s 40th birthday. These are all the reasons why I came unprepared this morning to the A1C. However, Tabata is always a great workout, especially when you still have the list of exercises still in your car. But then you come up with a better idea. Round Robin Tabata. So that is what happened this morning at the A1C. Everyone coming up with exercises, including Einstein’s crazy Lord of the Dance jump rope cross overs. It was tough, it was fun, and it was an honor to lead you gentlemen.

  • Who is the Q? Kuch says I am. Ok I’m the Q.

    As PAX arrived at Okwata it was revealed by Kuch that there had not been a Q on the sign up sheet for today. As he is prone to do, Kuch offered up me as the fill in Q. I have done this numerous times in the past and as I am prone to do I accepted. I have not Q’ed much at Okwata as I do find it challenging as the Q but I figured what the hell. Let’s do it.

    Warm-up

    Disclaimer was given and we took off towards the Mardi Gras fountain. While making the circle we did high knees, butt kicks, karaoke facing the levee, and karaoke facing the fountain. Circle up in the grass.

    • SSH x 20 IC
    • Windmills x 10 IC
    • Hillbillies x 15 IC
    • Arm circles fwd/rev x 10 each IC
    • Self love x 15 IC
    • Mountain climbers x 20 IC

    Tha Thang #1:

    Mosey over to the House of Pain. Split into 4 groups for 4 stations of exercises (I went solo).

    Station 1: Bernie Sanders up the hill, 5 burpees at the top, and run down (timer)

    Station 2: squats

    Station 3: dips

    Station 4: pull ups

    Rinse and repeat for 2 total rounds.

    Tha Thang #2:

    Stay in our groups for a change in the exercises but the set up is the same.

    Station 1: bear crawl up the hill, 5 burpees at the top, and run down to the bottom (timer)

    Station 2: Reverse lunges

    Station 3: derkins

    Station 4: leg raises while hanging on the pull up bar (thanks to Mahatma for the assist on this exercise as I drew a blank on what to do)

    Tha Thang #3:

    After a 20 sec rest break everyone grabbed some space on the posts for some People’s Chair. 3 rounds for 30 sec with 15 sec rest break in between. The silence during this portion of the beatdown was defeaning.

    Tha Thang #4:

    Time for some 11s. Burpees on one side on the levee, run up and over, and LBCs on the other. 10/1, 9/2, and so on.

    Mosey back to the mythical flag where Mahatma led us in a round of 100s to cap off the day.

    Count off, name-o-rama, announcement, intentions, and COT. Once again it was a pleasure to lead a beatdown even when pushed to do it on the fly at what can be a very challenging AO.

  • Ist das nicht ein F3?

    Guten Tag. Ist das F3. Ich heiße Da Parish. Modify if needed. Since Oktoberfest was cancelled for 2020, YHC decided that F3 would not be deterred. Bavaria will be celebrated; if not with beer, with soreness and fun! Grab the speaker; turn on the Polka; and get at it.

    w/u

    • SSH
    • IW
    • HB
    • AC
    • MC
    • JL

    The Thang – Mosey to the Deutsches Haus for 2 rounds of Tabata’s

    • Box Jumps
    • Rows
    • Grizzcalator (merkins up/down stairs)
    • Dips

    Mosey to the top of the Moutain for the Chicken Dance – Sitting in the People’s Chair, perform the “Chicken Dance” with hand closing, chicken wings, and air presses. Then during the chorus, sprint to the end of the guard fence and back into your people’s chair.

    Mosey to the bottom of the Mountain for “Ist Das Nicht Mary?”

    Mosey back to the pavilion for Couterama, Namerama, and COT

    NMM – YHC had placed a level of confidence in his High School Alma Mater, that they would victoriously prevail over the evil empire that occupies Banks & Carrollton. Alas, the powers that be felt that humility was yet required for at least one more year by the HIMs at 5500 Paris Ave. As a HIM of his word, YHC dawned on the revolting colors of PMS Reflex Blue & White; and upon his chest stood the mark of the beast. No further wagers shall be placed upon YHC’s School of Hero’s for the foreseeable future.

    Thank you for the opportunity to lead. SYITG

  • The One Ring (ok, possibly 2)

    YHC was coming in as hot as Cowbell, and proceeding to send forth one more text to the missing Steve, when he was suddenly knocking on my window *HOLY CRAP HEART ATTACK*

    After laying out some “preemptive” cones, we commenced to warmin’ up…

    WARM UP

    Some high knees got us started before tribute to most of the PAX had us doing Pik’s “hop twist”, some of Cowebell’s leg swings and 4 corner hops, and Shooter’s head rolls.

    THANG

    Steve, who had the wherewithal to look up, pointed out a far out phenomenon: Surrounding the bright moon was an enormous ring of light. I’m not talking a ring of light like that depicted over a saint’s head, I’m talking like the rings of Saturn! It’s called a 22 degree Halo (or a moon ring or winter halo) and is formed when direct moonlight is refracted in millions of hexagonal ice crystals suspended in the atmosphere!

    And so with this heavenly halo overhead the PAX scrambled down massena, took the loop, and headed towards the lake for a better look. It was along the way that it seemed there could possibly be a double halo? Anyway, we continued back along Pik pass and arrived to put those cones to use.

    MARY

    One man ran a 3 cone suicide while the PAX ere doing core. Upon completion the runner chose the next exercise. LBCs, Flutter Kicks, Crunchy Frogs, V Ups, Putins, and not to leave Steve out of the fun…well it escapes me at the moment, sorry!

    COT

    YHC prayed us out plus special intentions for Cowbell, finally getting to memorialize his grandmother who passed in April.

    Go forth and make a difference in someone else’s life gentlemen!

  • Dabbin’ With the Homies

    James, Stanley, and Benjamin walk into a bar….

    OK, it was actually a darkened, trash-strewn basketball court and playground we, on the north shore fondly call The Milestone Marsh. And the PAX was there to do business, so to business they got.

    WARM UP

    It was an imperative to get the heart rate rolling quickly so QIC started with some quick rounds of High Knees, Butt Kicks, and SSHs. We slowed the tempo and turned the focus elsewhere on the anatomy before heading out to the intersection.

    THANG

    The Marsh was where YHC was introduced to the Dab by our gone-but-not-forgotten comrade Coconuts, and is the sole location where it has been unleashed in my experience. And so it was that we three ventured forth and completed 10 Burpees EMOM for 5 minutes then running 400 meters, and repeating 4 times.

    MARY

    To be perfectly honest, procrastination on this back blast has directly lead to a constipation of the brain. There may or may not have been a slight bit of wrap-up.

    COT

    I believe Pik prayed us out and there was a great deal of appreciation for my fellow F3 brothers!

    Thanks for Dabbin’ with your homey!

  • As one PAX noted “It must be an election night hangover!”

    Arrived at the Gipper in the low 50s ready to throw the PAX a day of strength training and speed intervals. With numbers posting in the mid to upper double digits these last few months YHC anticipated no difference. However, as stated by Turbo upon his return with the prethang milers “It must be an election night hangover!” Well gentlemen his statement proved true as the PAX only swelled to 9 after late arrivals BBQ and Bean jumped into the warmup.. These numbers held true and no recounts will be required after this submission..

    Warmarama

    20 IC Imperial walkers, Hillbillies, Toe touches, Grass grabbers, Cherry pickers, Self love and Arm circles.

    thang

    Retrieved cylinder block coupons and carried around the corner to our gated area with tractor tires. Split into a group of 4 and group of 5 at a distance of 20-25 yards. Each group had named exercise to continuously perform with the cylinder block while another team member took 2 flips alternating from the large tire and medium tire then returning to pick up their reps with the block as each completed. T👏🏼 to Grover and all the other buck 40 to buck 60 men who tackled that monster tire. Proper form included on this one and these men performed well. Exercises included chest press, squat thrusters, kettle thrust, tri extensions, blocks on the shelf, burpee block jumps, curls and overhead presses.. After all PAX cycled through we returned the tires to there resting place then assembled on the side street for the next pearl. R1 first stop sign and sprinted midway which happened to be the parking lot entrance where we paused and completed 5 squat thrusters then back pedaled the other half. R2 and R3 sprinted halfway with Caricoa and 5 kettle swing thrusters. R4 sprint halfway and could be wrong on this one but I believe we overhead pressed then sprinted again.. YHC gassed and needing air recovery walked the cylinder blocks back to their resting place. With 4 mins to spare hit some core 20IC LBCs, Flutter kicks and Freddie Mercurys. PURPOSELY left off Cowbells favorite the Crunchy frog since he destroyed the Q on the previous day although he jockeyed for a round but my clock on this day would be the digital read at the trailhead and NOT your more accurate 30 second remaining Garmin Mr. Cowbell..

    Hope you Gippers feel the results in a few days!

    Appreciate Grover closing the PAX in COT after the count and announce!!

    Till the next Gloom 👍🏼👊🏼✌🏼!!

  • Happy Halloween

    It was just a suggestion, an idea. Wear costumes for Halloween, simple, right. Lesson learned, never give Bushwacker a heads up. For him, nothing can ever be simple. The costumes were great. Water pick as Street Fighter/karate kid , Zoolander as Johnny from cobra kai, bushwackers ridiculously tight minion pants, baby yoda as baby yoda, and of course Steve as Spider-Man. A costume he purchased in the children’s section.

    Warm-up: ssh, toe touches, torso twists, self love, cherry pickers

    Moseyed to the gazebo for a little trick or treating. You reached in for a candy and on the back we’re var ridiculous exercises. Unless you’re speedy, who apparently still can’t read. Yhc was surprised how much of Bushwackers exercise choices were similar to my upcoming Tobata. Anyways we moseyed down a little further to where I had planned for my tobata, only to find more pumpkins set up by Bush. Great communication between us. 45 seconds on, 15 seconds rest. Burpees, hand release merkans, shoulder taps, jump squats, monkey bumpers, wife pleasers, kneel diamonds, and I forget the rest. I learned rather quickly that a mask wasn’t the smartest costume to wear. Another round of trick or treating, then finished up with core tobata at the flag. Cot and hammer prayed us out. Great seeing Ringo and Grundy again. Thanks for coming out, thanks for dressing up, and thanks for celebrating my birthday gentleman.

  • Toil before The Tempest

    I had a new routine ready for the Pax this morning, but it being wet and humid, and me not wanting to get my Little Lord Fauntleroy outfit smudged, I decided to go with some old stuff.

    Warmup IC: Side Straddle Hops, Good Mornings, Smurf Jacks, Toe Touches, High Knees, Arm Circles

    Mosey to Bedrock Garden, with everyone grabbing a boulder for: curls, elf on the shelfs, squats, and overhead presses.

    Mosey to the Taj Mahal parking lot for some leg swings, then a ladder shuffle to and fro

    Mosey to the front of the Taj Mahal, circling up around the sans flag flagpole. Ring-of-Fire routine with push-ups and bear-crawl aplenty.

    Mosey to the Grassy Knoll for 10 quick sprawls

    Mosey to the Justice Center Parking Garage ramps – heading up the ramps backward lunging, then sprinting.

    Mosey back to the flag via Indian run.

    Circle up for count-o-rama and FNG naming- welcome Slowpoke Rodriguez!

    Akbar prays us out

    Thank you wee bastards for letting me lead.

  • Pumpkin Party

    Pumpkin Party

    Seven pax rallied on NOMA apron for warmup. Two were wearing sandals. Frac was missed.

    Moseyed the tree line to/fro Carollton/Wisner doing 6×5 8-counts

    Tabata –  12 exercises 50 sec / 20 sec recover – using cinder blocks or pumpkins as coupons (not in order)

    • Situps with coupon raised over-head
    • Triceps
    • Curls
    • Thrusters
    • Flutters with rock
    • Al Gore with rock in rifle carry – hold entire time
    • Hand-walk around coupon in plank
    • Alternating toe taps
    • Bench press
    • Jump rope
    • Side squats with coupon
    • Kettle bells

    Mosey to rear for 6x Sunday Mornings

    Mosey to front for Mary

    COT, Prayer, Share

  • Get Up, Stand Up, Jump Up

    Five pax warmed up on the Pontiff football field to usual exercises:  SSH, grass grabbers, windmill, peter parker, mountain climbers, arm circles, personal favorite single leg balance knee thrusts R/L

    Moseyed two laps on track with sprints on the straights.

    Grabbed one-handed rocks and proceeded to north field.

    7’s

    • Turkish Get Ups – flat on back, rise to standing straight, then sit/lay back down, with rock held outstretched straight throughout all reps
    • John Travolta’s in middle x 7 to and fro (raise rock and cross diagonal to opposite foot and back again R/L, L/R)
    • 8-counts at other end

    Jumped rope 30 secs, 45 secs, 60 secs intervals

    Back to flag for COT, prayer, etc.