F3 New Orleans

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  • Levees in the Moonlight

    EL Wire always starts with the JACK OFF. SSH x 20, SMurfs x 20, Seals x 20 and Plank Jacks x 20 – El Wire is the MASTER at this.

    Then we mosey’d to the levee.
    Partner up.

    We did Merkins at the TOP x10, x 15, x 20, x 25, x 30 = 100 while partner LBCs and waits and then Jump Squats at the top with bicicletas at the bottom (2 Rounds)

    Then we mosey’d over to Audubon Statue and did a modified DORA. Partner 1: Run the first half of the loop then 5 burpees at the turn and then run backwards.

    Partner 2 Exercises: V-UPs to 100, didn’t finish then we bolted for the FLAG.

    There was a breeze. First one in awhile.

    Thanks for stepping up for the Q-El Wire! Now please learn to write a bb.

  • Coupons?, we don’t need no stinkin’ coupons!

    REG: Yeah. All right, Stan. Don’t labour the point. And what have they ever given us in return?!

    XERXES: The aqueduct?

    REG: What?

    XERXES: The aqueduct.

    REG: Oh. Yeah, yeah. They did give us that. Uh, that’s true. Yeah.

    COMMANDO #3: And the sanitation.

    LORETTA: Oh, yeah, the sanitation, Reg. Remember what the city used to be like?

    REG: Yeah. All right. I’ll grant you the aqueduct and the sanitation are two things that the Romans have done.

    MATTHIAS: And the roads.

    REG: Well, yeah. Obviously the roads. I mean, the roads go without saying, don’t they? But apart from the sanitation, the aqueduct, and the roads–

    COMMANDO: Irrigation.

    XERXES: Medicine.

    COMMANDOS: Huh? Heh? Huh…

    COMMANDO #2: Education.

    COMMANDOS: Ohh…

    REG: Yeah, yeah. All right. Fair enough.

    COMMANDO #1: And the wine.

    COMMANDOS: Oh, yes. Yeah…

    FRANCIS: Yeah. Yeah, that’s something we’d really miss, Reg, if the Romans left. Huh.

    COMMANDO: Public baths.

    LORETTA: And it’s safe to walk in the streets at night now, Reg.

    FRANCIS: Yeah, they certainly know how to keep order. Let’s face it. They’re the only ones who could in a place like this.

    COMMANDOS: Hehh, heh. Heh heh heh heh heh heh heh.

    REG: All right, but apart from the sanitation, the medicine, education, wine, public order, irrigation, roads, a fresh water system, and public health, what have the Romans ever done for us?

    XERXES: Brought peace.

    REG: Oh. Peace? Shut up!

  • Pain Cave

    10 men visited the Pain Cave this morning at The Gipper. F3 Greenwood tried to kill us all with the inaugural Iron PAX Challenge last year and, having failed, have renewed their efforts in earnest with this year’s challenge.

    After a very brief warmup and some pre-challenge logistics, it was time to get started. The buzzer sounded and the troops were off for AMRAP in 43 minutes of:

    10 pullups

    15 burpees with lateral jumps over a coupon

    20 coupon curls

    25 coupon thrusters and

    30 gas pumps.

    A combination of Cowbell’s head banging music and everyone’s muscle fatigue soon heated up the AO as the PAX pushed themselves to accumulate reps. All in all, it was a good showing for a group of men who all look much better than they did on their virgin posts.

    One more week to go men. Thanks for letting me lead.

  • Not Quite as Short, but Short Back Blast

    The Thang – IronPax Challenge

    Da Parish – 525

    Bogey – 525

    Gideon – 550

    Ya Mom ‘n Dem – 505

    Hobbs – 660

    Catfish – 720

    Count-off, Name-O-Rama, 3rd F

    YHC,

    Da Parish

  • The World’s Shortest Backblast

    3 men came out and pushed through the IronPax Challenge at Popeyes while one man kept time. The total reps are below. Tanner is a beast.

    Tanner – 815

    Chips – 500

    Tua – 500

    Count-Off, Name-O-Rama, and Prayer

    -Rev Sox

  • They have real water

    With 10 pax playing crossfit at muscleship & another 15 chasing their 2.0s for beignets, only 11 pax were up for a classic beatdown at mothership. After the brief disclaimer we moseyed to great lawn:

    1st COP: SSH x25, MC x20, IW x20, PP x20, HB x20, PP x20, SJ x20

    Line up at the trees: 5 body builders (not burpees) then run and touch the opposite walkway – repeat 5 times for a total of 25

    2nd COP: Plank MC x20 (a bit awkward & difficult), Lunges x20, Plank PP x20, Lunge Climbers x20, LLS x20

    Water break then back to the trees: 5 knee-up burpees (slap those knees) then run to opposite walkway – repeat 5 times for a total of 25

    Mosey to the museum fountain and steal some “real water” from the ironpax: RLSU x25, Dips x20, LLSU x25, Decline PP x20, Derkins x5, water break then RL-UP x15, Dips x15, LL-UP x15

    Back to the great lawn for a little mary Hello Dolly x20, Dying Cockroach x20, Flutter Kicks x20, LBT x20, RFMx20, RTx20, LCC x20 Plank-O-Rama – Regular, Left Arm, Backwards, Right Arm, Regular then MI for 20 seconds to finish

    Back to the virtual flag for a count off, name-o-rama and a short prayer.

    Always tag Rudy…

  • Friday 13th

    Thirty something men assembled in the gloom under a full moon to celebrate Friday the 13th. Apparently the next time a full moon falls on Friday the 13th is 2049 so I hope y’all enjoyed it. I also hope Jadaveon will remeber all of us when he is the sole memebr of the PAX around to enjoy it again. Disclaimer was given and the Mother Ruckers spilt off to walk and tak. The remaining pax headed to the circle of palms to commence the beatdown.

    WARMUPS

    SSH X 49 (this really irritated Mariah)

    Arm Circles fore and aft. Was Seaman there? 10 Fore and 10 Aft

    Grass Grabbers X 20 (Pulled a Hammy)

    Merkins X 20

    THE THANG

    Mosey to the base of the mount. 2 lines. Indian run to the top.

    At the top split PAX into 2 groups (thanks Kuch for logistics)

    1st group runs and tags opposite wall. 2nd stays and does 5 Burpees. Groups switch and go until 25 burpees are done.

    Next same with something I cant remember then once more with Merks. Whatever it was was a pretty good workout. I was cussing the Q the entire time.

    PEOPLES CHOICE MARY

    Circled up for some Mary

    JV suggested Doc W’s

    Peaches suggested Penguins

    Somebody came up with LBC’s

    There were others but the full moon wiped my hard drive.

    BENCHES

    After the mount we descended the stairs (Yankee is hands down the fastest stair descender amongst the PAX) and grabbed some benches for some quick leg work/ dips

    RLSU X 20

    Dips X 20

    LLSU X 20

    Dips X 20

    Decline Merks X 20

    Back to the flag for count off, name o rama, announcements and intentions/ prayer followed by coffeeteria at PJ’s. Thanks for letting me lead. Sorry if I forgot you were there.

  • 2 , 4 , 6, 8 hey our Q is late!

    OK an embarassing AM posting for this Q. Not sure how many Qs I’ve had over the last 5 years but I have NEVER missed a Q or I have never been late!

    Woke up at 629 for my 630 Q. Damn it!

    Got to the Field at 641. Boys were just finishing up their warmup of halos and under the legs etc.

    We lined up at the Soccer Field. Did diminishing Kettle Bells swings.

    30 KBs run across the field and back, 25, 20, 15, 10, 5. Until finished.

    Then mosey’d to the HILL.

    Here we did 12, 8, 4 of an exercise with KB and then a core exercise x 10 on the other side.

    Rows x 12, 8 , 4 then we did Russian Twists x 10 **this was too few rows so we up’d the ante.

    Triceps lifts x 20, x 15, x 10 and Dying Roaches on the other side.

    Bench press x 20, x 15 x 10 and NOLAN RYANs on the other side.

    Then we did 40 Goblet Squats , suit case over, 30 Swings, suit case back, 20 Presses. Then we finished with 50 Merks – finish how every you want. (A mini – Iron Pax)

    I’m annoyed I was late but I appreciate you guys letting me step up and finish my plan. Great coffeeteria post beatdown!

  • Sunday Mornings aka “Donkey Kicks”

    YHC has made it a habit to attend the Sunday morning workouts at the Renaissance as we can workout, have coffeeteria, and still be home by 8am before the house wakes up. One constant exercise that has showed up in each Q the last few weeks is Donkey Kicks on the back wall of NOMA – in fact, we now call Donkey Kicks – “Sunday Mornings”. The inspiration for today’s Q was Sunday Mornings and trying to incorporate some music into the work-out. So with the help of my family at the ranch – we set up a play list last night and made sure the Bluetooth speaker worked. Off we go……

    7 pax met at the flag at 6am. Quick disclaimer and a short mosey to the grassy area between NOMA and adjacent to the lake for warm up. TRACK 1 – VAN HALEN’s – JUMP – played during the warm-up with each time we hear the word “Jump” the PAX did SSH. In between, PAX did some Imperial Walkers, Arm Circles, and Mountain Climbers to warm up.

    TRACK 2 – THE BLACK EYED PEAS – LET’S GET IT STARTED (- RUNNIN’ RUNNIN’, RUNNIN’) – perfect song for indian run up and around delong drive in front of the museum

    TRACK 3 – SURVIVOR – EYE OF THE TIGER – three minutes of Rocky Balboa’s in front of the museum

    TRACK 4 – PETER GABRIEL – KISS THAT FROG – i am a huge fan of peter Gabriel so we had to incorporate one of his songs. For the length of the song perform flutter kicks – when Peter sings “Kiss that frog” – time to morph to Crunch frogs.

    TRACK 5 – BEASTIE BOYS – BRASS MONKEY – hold the Al Gore, until “Brass Monkey” transition to monkey humpers. This was more monkey humpers than Al Gore. Around the time Belloq noticed the sunrise – a site to see this morning over the lake in front of NOMA.

    TRACK 6 – IMAGINE DRAGONS – THUNDER – Dragon Walk on the neutral ground in front of NOMA about 30 yards.

    TRACK 7 – LIONEL RICHIE – EASY LIKE SUNDAY MORNING – mosey to the rear wall of NOMA for some Sunday Mornings – aka Donkey Kicks. Hold Al Gore or People’s Chair throughout song – Each time Lionel belts out “Easy like Sunday Morning” time for 10-20 Donkey Kicks on count of YHC.

    TRACK 8 – MAROON 5 – SUNDAY MORNING – No rain was falling so the PAX were in for more Sunday Mornings at NOMA – Incline shoulder taps with feet on back wall of NOMA with “Sunday Mornings” sprinkled throughout the song.

    With about 7 minutes left circled at the flag for some Mary – each PAX led an exercise in cadence – LBC’s, boxcutters, Cockroaches, SSH, then with one minute left and Fracsac yet to lead – you guessed it 10 burpees.

    Circle up for announcements and intentions. Enjoyed the opportunity to lead and had fun this morning. If you have not been to the Renaissance, come check it out on Sunday.

    Sunday at the Renaissance

  • You’re doing whaaat? Said 2 FNG’s on the WB

    The Master Melvin is dedicated to the IPC this month, regardless of circumstances. For example, Frozone brought 2 FNG’s to the gloom, but may have failed to fully disclose what they would be doing. As the supplier of coupons, Frozone made sure there were enough to go around. These West Bank Pax don’t play around….

    YHC made a stop at the AO the night before and measured out a 400m track WB style. Once T-Square gets that pull up bar in place, this AO is going to be the place to be when you feel like knocking out a Murph! But back to the here and now….

    7 Pax, including 2 FNG’s hit the ground running with the week 2 IPC. This week was no joke, but YHC is glad he did it! A couple guys had to leave early, as this one ran over the normal time. Times have been entered in the spread sheet.

    COT with Count off, Name-o-rama, announcements, intentions, FNG naming, and closed with a prayer to the Sky Q.

    NMM – Welcome Roscoe (reference to Roscoe P Coltrain) and Hack Attack (Cyber Security guy). T-Claps for showing up and rocking the second week of the IPC! The WB is growing, men are getting stronger, and leaders are being created.

    Thanks for allowing me to be part of this incredible organization!

    SYITG