F3 New Orleans

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  • Kicking off the week with a Cooper.

    It was a surprisingly cool muggy morning at the skinny. Despite constant badgering from Angie, self appointed Q hole, Peaches was up and ready for his first Covid times Q.
    10 total pax
    Moana, Wipeout, Chowda, Sphinxster, L wire, Mariah, Moist, Bones, Peaches

    Warm up

    Side straddle hop x 20
    Peter Parker x 15
    Imperial walker squat x 15
    Nolan Ryan x 15

    Short mosey to the pavilion

    Thang

    Cooper
    Substitute V ups for Burpies
    10 V ups 10 merkins 10 squats
    Run loop to track and back to pavilion
    9 of each exercise and so on to 1

    4 corners with animal walks in between.
    Bulgarian split lunge x 5 each leg
    Bear walk
    Peter Parker x 5 each leg
    Crab crawl
    J lo x 5 each side
    Bear walk
    Dips x 20

    Mary
    Guest Q around the circle.
    Penguins x 15
    LBC x 20
    Hello Dolly x 20
    American hammer x 20
    Arm circles x 20
    Merkins x 20

    Mosey back to the flag

    Announcements: Gnarly Nutria
    Prayer
    Out

    I’ll be in Maine until the 17th. I will do my part and eat a lobster for everyone of y’all.

    Thanks for coming out.

    🍑s

  • Symmetry and Justice for All

    It went something like this

    Disclaimer

    Warmup in Cadence (IC)

    IWx20 IC

    SSH x 20 IC

    Arm Circles x 10 front IC x 10 back IC

    Peter Parkers x 25 IC

    Low Plank Parker Peters x 20

    10 Burpees on your own (OYO)

    Mosey to NOMA Fountain

    9 burpees on your own

    RL step up 25

    Dips 20

    LL step up 25

    Dips 15

    RL step up 20

    LL Step up 26 – some mumblechatter about symmetry

    Indian run around Big Lake ¾ mile – stopping periodically for 8 then 7 burpees OYO

    Dora 1,2,3, 100 merkins, 200 jump squats, 300 crunches – Pax 1 ran around museum

    Water Break  – 6 burpees OYO and 7 RL step ups IC

    Mosey to tool wall –

    Calf raises IC x 25

    Inward IC x 20

    Outward IC x 15

    Mosey to great Lawn

    5 burpees OYO, 4 burpees OYO, 3 burpees OYO, 2 burpees OYO,  . . . 1 burpee OYO

    Count off, name a rama, announcements, intentions, pledge of allegiance, prayer

  • Wisner Mountain 2.0

    After Kuch led a heck of a beatdown last week at the Wisner Mountain we discussed moving our AO a little closer to the overpass so we wouldn’t spend quite as much time running to and from the bottom of the overpass. We all agreed to set our AO over by the pavilion by the festival grounds. 5 men gathered in what was a very dark parking lot and then while we were warming up Kuch and Snooze joined in as they had set up in front of NOMA in case any PAX had not gotten the message of the new AO.

    Warm Up:

    Mosey for a couple laps around the parking lot then circle up

    • SSH x 20 IC
    • Windmills x 10 IC
    • Hillbillies x 15 IC
    • Self love x 15 IC
    • Arm circles Fwd and Rev x 10 IC each
    • Mountain Climbers x 20 IC

    At this time we moseyed over to the base of Wisner Mountain. Instructions would be given for each trek up and down the mountain. First we moseyed up and over the mountain and then we circled up for a quick round of Mary. Freddy Mercury’s x 20 IC, Sweat Angels x 15 IC, and LBCs x 25 IC. Mosey back up and over to the start.

    Next we would vary which direction and which method we would run up the mountain.

    • Round 1: High knees to the top, mosey back to the bottom, and perform 20 Incline Merkins
    • Round 2: Side shuffle facing Wisner Blvd half way up, mosey back to the bottom, and perform 20 shoulder taps IC
    • Round 3: Bernie Sanders to the top, mosey back to the bottom, and perform 20 Carolina dry docks
    • Round 4: Side shuffle facing Bayou St John half way up then due to time constraints mosey all the way back to the pavilion.

    After a little confusion on where to circle up for some more Mary due to the presence of a high school girls cross country team, we finally landed on the playground area which had some lovely cushion for the coccyx.

    Countoff, name-o-rama, annoucements, intentions, and a physically distanced COT. As always I appreciate the opportunity to lead.

  • I’m a Q. You’re a Q. We’re all Q.

    Wednesday arrived and we were without a Q. I offered to lead the warm-up and gets things started. Tool offered to lead the next part of the workout which ended up being a group effort. All in all it ended up being a group effort and a very solid beatdown.

    Warm Up:

    Mosey over to the warm-up area of the practice track and circle up.

    • SSH x 20 IC
    • Windmills x 10 IC
    • Hillbillies x 15 IC
    • Self love x 15 IC
    • Arm circles Fwd and Rev x 10 IC each
    • Mountain Climbers x 20 IC

    Next up was 4 corners. Head over to the starting line. Run not quite a full sprint for 100 meters and then perform 25 Merkins. Run 100 meters and perform 25 squats. Run 100 meters and perform 25 Carolina Dry Docks. Run 100 meters and perform 25 jump squats.

    At this point Tool took over and we moseyed back over to the area where we warmed up. We circled back up and Tool set his timer for 1 minute. Each of the 5 PAX would call out an exercise and perform it for the full minute. Exercises varied between upper body, lower body, and abs. After all 5 rounds were completed we ran a lap around the track. This routine was performed for a total of 4 rounds. The last round was a round of Mary only. At that time it was 6:15.

    Count off, name-o-rama, announcements, intentions, and a physically distanced COT. Thanks to all the men who stepped up to lead a group effort.

  • This IS the warmup!

    Ran to Wolfpack looking forward to Peaches stepping up and leading us in a beatdown. Alas, it was not to be. Same went for The Skinny and The Birdcage. Both carried promises of attendence but those were lies.

    Anyway once again we were Q-Less so I volunteered.

    • Started the warm up with a mosey to the base of the mountain.
    • At each level alternate burpees/ merkins. I belive we did 60 burpees/ 60 merkins over 7 stories.
    • At the top we LBC’d till 6 showed.
    • Once everone arrived Mosey’d to the benches
    • At the benches as fast as we could
    • 20X rlsu
    • 20X dips
    • 20X llsu
    • 20X dirkens
    • 20X rlpu
    • 20X irkens
    • 20X llpu
    • Next quick mosey to baby wolfpack. Run to the top
    • Circle up for mary.
    • 20X hipdips right side
    • 20X LBC
    • 20X hipdips left side
    • 10X triple toe touch with a leg raise
    • 20X pushup with a toe touch

    Mosey back to the flag. Countoff, name o rama, announcements, intention’s and prayer. My total mileage was 4.5 so 3.5 for the PAX.

    As always it is an honor to lead. AL

  • Ponder the Justifier

    Rolling in hot, time to go for the Fatty. Warm Up:

    • SSHs 20xIC
    • Imperial Walkers 20xIC
    • Low Slow Squats 20xIC (then without break 20-second hold)
    • Self-Love 20 OYO

    Burpeeplazooza: Every minute on the minute (EMOM): 15 burpees, then 14, then 13, then 12, then 11, then 10. For a total of 75.

    Mucho Chesto:

    • 20 Regular Merkins
    • 15 Diamond Merkins
    • 15 Wide Merkins
    • 10 Right Back Merkins
    • 10 Left Back Merkins

    Core core:

    • 20xIC Pondering the Justifiers (LBCs with hold for counts 1-3)
    • 20xIC Dying Cockroach
    • 20xIC Russian Twist
    • 20xIC Crunchy Frog

    Mosey to the track and back around to the shelter for the Leg O Rama:

    • 20 Right Leg Step Ups
    • 20 Dips
    • 20 Left Leg Step Ups
    • 20 Incline Merkins
    • 20 Right Leg Power Ups
    • 20 Decline Shoulder Taps
    • 20 Left Left Power Ups
    • 1 minute of wall sit
    • 5 Box Jumps

    Circle of Mary

    • T, Y and Ws – 20xIC each
    • Superman to Boat with 20-second hold for each– 4x
    • Dr Ws – 20xIC
    • Hello Dollys – 20xIC
    • Flutter Kicks – 20xIC

    Close out with 10 burpees. Then Count Off, Name O Rama, Announcements, Intentions and COT. Thanks, Dude. It’s sweaty out there, stay hydrated.

  • Pre-4th Pontiff-icating

    Four pax showed for the uptowner asking each other who was Q. At the 5:30 mark Vagabond claimed it and then group moseyed to rock pile and standard warmup with SSH, grass grabbers, windmills, peter parker, arm curls, mountain climbers, etc. Then on to the field of gloom where the pax circled (squared) up for ladder drill starting at 20 reps, declining in increments of 2, to 12 reps, comprised of a variety of maneuvers including burpees, elf on shelf, quarry, bench presses, lunges, ‘merican hammers, curls, box cutters, etc., with mosey’s in between each set. Closed out with 35x ‘dude you’re killing me’ LBCs enthusiastically cadenced by Bogey, plus 90 second plank. Mosey back for count off, ID, COT and prayer.

    TGIF

    Thank you Lord for our nation’s way-ahead-of-their-time and extraordinarily courageous founding fathers. And to all the patriots who gave their lives, loved ones, and/or livelihoods so we could have so much over two centuries later.

  • The Chain Gang

    A reprise of the famous chain gang workout returns by popular request. After a brief warmup of 10x SSH/Toe Touches/Arm circles a short mossey to the Oxlot next to the Woodwright shop. After dragging out the chain (about a 150′ of 3/8″) and stretching it out doubled the 5′ and 6′ tires were placed in the middle. The Pax counted off and the 1’s on one side and 2’s on the other. The thang consisted of on your own sets of 5 reps Mer/BBSU/Leg Raises/Squats/Toetouches for everyone while alternating turns to drag the doubled chain 400′ return and flip your choice of tires 5 times. It gets interesting when the creativity kicks in. The animals couldn’t resist dragging while doing arm presses or backwards or running or holding arms outstretched. Of course getting mumble chattered to exceed the last CSAUPA. Since the by all appearances light weight Rep routine seemed easy most didn’t notice that the continuous rinse and repeat started to add up.

    Im not sure but I think Zoolander and Cowbell being slightly out of their minds even invented a new Merkin. Take a hand clap Merkin and add a feet clap at the same time and you get I will call tentatively the Antigravity Merkin.

    Yours truly was impressed. After 45 every member of the PAX had achieved his own very real beatdown. Countarama and close with a prayer of thanks for our new strengthened ability to share.

  • Happy Independence Day!

    Happy Independence Day!

    On July 2, 1776 the Second Continental Congress passed the Lee Resolution declaring our independence from Great Britain and King George! Down with the British! Seeing the immense significance of this declaration of independence, John Adams wrote a letter of prophecy to his wife Abigail predicting future celebrations on the 2nd of July. Adams wrote of July 2nd that on this day following generation will celebrate our freedom with Pomp and Parade…Games, Sports, Guns, Bells, Bonfires and Illuminations from one End of this Continent to the other.

    So to celebrate this momentous day in the fulfillment of Adams’ prophecy, the 2nd Annual F3 NOLA Independence Day race was held at Pontiff Park at 5:30am on July 2, 2020.

    13 laps around the track or 3.25 miles to glory

    1. Belloq 24:32
    2. War Eagle 25:10 PR
    3. Rev Sox 26:11
    4. Double Fudge 27:53
    5. Pai Gow 28:51
    6. Vagabond 31:04
    7. Mambi (12 laps) 29:25
    8. Tool (12 laps) 30:04
    9. Hokie Pokey (10 laps)

    Tclaps to Belloq on winning the 2nd Independence Day Race and to War Eagle on running the fastest 5k of his life.

    Ultimate Frisbee

    The Pax split into two teams for Ultimate Frisbee to celebrate Independence Day with games!

    Shirts – War Eagle, Double Fudge, Mambi, Vagabond, and Tool

    Skins – Belloq, Rev Sox, Pai Gow, Hokie Pokey, and Tool

    The shirts won a close, hard fought game by a score of 4-3.

    The End

    Close it out with Hostess Independence Day treats, Count-Off, Name-O-Rama, Announcements, and Prayer

    Thanks for allowing me to lead and putting up with my stupidity,

    Happy Real Independence Day,

    Rev Sox