F3 New Orleans

Category: New Orleans

  • The Bert Fallen Hero WOD – from Fracsac

    Mr Rogers did a great thing by bringing the Fallen Hero theme to El Diablo. YHC signed up for the Q, or got signed up, but whatever. Getting to the AO early, the only other pax in the gloom was Mahatma. YHC was not alone, gonna be a good day! Wait, is that HG strolling down the path with his morning Joe? Three is good, then Channel Mullet and ThumbWar make it a handful.
    Mosey to the field for a warmup. Regular warm up stuff. Another Pax joined, so that’s probably it. Head to parking lot for the WOD.

    The Bert – Modified to fit 45 minutes

    50 burpees – one pax does the cadence for 10 x burpees, next pax counts a 10 or 20 second rest then counts 10 IC until we go around to 50.

    The last of the Pax showed up during the burpees making us 10 strong.

    100 ‘mericans – Go around to each pax IC x 10 taking a rest at each set of 25.

    100 walking lunges – same concept of 10 each pax IC but no rest.

    100 squats – same concept with no rest

    Now back down to walking lunges, ‘mericans and burpees.

    Stopped right at 6:15

    CoT

    NMM

    – YHC can take credit for not only introducing Hawgcycle to the IC burpee but for him actually calling the cadence. Unlikely story being in F3 for 10+ years but ok.
    – Mr Rogers is not good at cadence. I mean, he can count, I think, just not well. He was wearing a weighted vest so there’s that. Both Dale and Frito Lay had amazing cadence. Oh, and Mahatma wanted to hear a clap at the top of his IC burpees, just gonna leave that sit for a bit.
    – The Bert has a 400 M run after each evolution. We cut the lunges and squats short too. This was mentioned mid way through and HG became very upset. He kept saying we need to run the 400s. We ran around the parking lot once but that didn’t help.
    – Thank goodness a nice lady was walking by and took our pic, sweat and timers apparently don’t mix
    – Post CoT YHC hears “See ya Frac”, and HG is off on his 400m run. He really did want that.
    – 2 years ago YHC would do 400m runs and a certain Pax would complain about it, not naming names but now he loves them. The power of F3!

    Thanks for posting with me today. You make me better!

    SYITG

  • Back in the saddle. But barely – from Kenna Brah

    Zooming into the LaSalle parking lot I found the PAX.raring to go. Bolt brought an FNG to boot! Well not a really good pun since Bolt was boot less.

    Anywho, we covered the 5 core principles in a incongruent fashion to help orient the new guy.
    warmorama-
    Kenna’s rendition of the Mayhem merkin, much joshig ensued and I was corrected.
    Imperial Walkers
    Hill Billie’s
    Grass grabbers

    Combo 11’s and Route 66
    Start w 1 burpee and 10 BB sit-ups prisoner lunge to next light and progress till we’’ve completed 11 lights.

    Quick break while we pickup the 6s

    Revisited my obsession with Fibonacci numbers.

    On the way back:

    At each light
    1 squat, 10 plank jacks
    Knee slaps over toes between

    At the end 5 min of Mary

    COT and christened Old Forrester. An impressive fellow with dexterity and brains. Get to know him

  • The Traditional – from Rudy

    12 PAX showed up in the hot and humid gloom. Out and back on the traditional route – apparently, we need to run this route more, as several old timers (looking at you Glitter Balls) seemed to be unfamiliar with it.

  • Local Legend 100 Meter South – from Fracsac

    It was 0530 and YHC was all alone. “Why?! Why must I be alone this day?! Have my F3 Brothers forgotten about me!?”
    The call was answered by Hawgcycle, Vagabond and Thumb War. It was hot, it was humid, but we were not alone.

    SYITG

  • 11s and Rocks at the Lawn – from Rudy

    Brought an old Pontiff favorite out to Mothership. 11 PAX showed up for a Rock workout in the first seriously muggy day of summer. And it was muggy.

    The Thang: Mosey – not to the Great Lawn, much to the angst of several of the gathered PAX, but instead over to the rock garden for a quick warmup. Stretches and Imperial Walkers/Hillbillies while our stragglers roll in (Revit, Chips, DAX – but I’m not naming names). Then everyone grab a rock and head to the Great Lawn

    11s with Rocks: Rocks in a line in the middle of the field. 11s with Burpees on one side, BBSU on the other side. Passing the rocks 1 direction, do 11 Overhead Presses. Passing your rock in the other direction, do 11 Curls.

    Definitely a timekiller. YHC tried Mr. Rodgers rock one time – and never again. My little itty bitty rock is Just Right for me.

    7:10 – time to get the rocks back so we can head over to the Baby Foundry. 6 Stations, including Pull Ups, Box Jumps, Squats, Dips, Rocky Balboa and a timer. Round 1 – timer is 10 burpees. Round 2 – 6 Mayem Merkins. Then back to the flag just a few mins late.

    COT – a truly SWEATY ball of men

  • Tabata and Tunes – from Rudy

    The muggies are back. 9 PAX showed up for a warm, sweaty humid morning. 8 were there for a workout, one was there to brush his hair.

    The Thang: Mosey to the rock pile, grab a rock and head straight to the gazebo.

    Tabata: 10 rounds, 1 minute on with 15 second rest. Overhead Press, BBSU, Curls, Flutter Kicks, Step Ups, Rows, Leg raises (on the picnic table), Incline Merkins, Wife Pleasers, Squats.

    Head to the Gym for “the mountain”: Bear Crawl up, 3 Hand-release Merkins. Crab Walk up, 3 Merkins. Crawl Bear, 3 Merkins. My personal favorite: Walk Crab, 3 Merkins. Repeat.

    Back to the Gazebo for another round of tabata with some slight change-ups, but you get the idea.

    Return the rocks and get back to the gate – to comment on just how good Triple looked.

  • Frac Field Day – from Fracsac

    YHC looked at the last few BBs for the Renni and saw a steady 5 to 6 Pax. This would be the perfect number to try something new.
    When 11 pax posted, YHC considered a reset but figured why not just go for it. Here’s how the fiasco went:

    Warmup facing the bacon with a Mr Rogers playlist blaring. Did regular stuff.

    Obstacle course/Stations:

    Tug of War
    Bear crawl
    Football toss
    Mayhem Merkins
    Jump rope
    Sandbags stuff
    Kettle bell swings
    Burpees

    One evolution.

    Grab the football and frisbee and head for the singing oak. Ring of fire with one pax throwing to make the oak sing. No song = 3 burpees.

    Mosey to back of museum tossing football and frisbee with 3 burpees per drop

    Sunday Mornings x 4

    COT

    PLC – IYKYK

    Good Times! SYITG

  • Crazy Eights – from Mayhem

    78 degrees with 92% humidity… no wind… shirts weren’t wicking

    WOR: Grass Grabbers, Abe Vigodas, Side Lunges, Peter Parkers, Mountain Climbers, Low Slow Squats

    THANG 1
    Hit the H8 route with lunge walks across the neutral ground. At every turn, we performed multiples of 8 – because 8 is great. Two rounds.

    8 Burpees
    16 Merkins
    24 Squats
    32 LBCs
    32 Mountain Climbers
    24 Jump Squats
    16 Carolina Dry Docks
    8 Big Boy Sit-ups

    THANG 2
    Plank up and wait… BOOM! Explode into the exercise. Implode (Frac!) back to a plank.
    15 SSH OYO, 5 8-Count Body Builders OYO, One more?, 15 Plank Jacks IC

    THANG 3
    Mosey to the lake for a couple rounds of: Dips, Power Ups

    THANG 4
    Plank-o-Rama – rotation of plank + core pairs, then capped it with a finale worthy of the name:
    Hip Slaps → Flutter Kicks
    Shoulder Taps → Freddy Mercurys
    Regular ol’ Merkins → Wife Pleasers (Extra work here for the PAX)
    MAYHEM MERKINS (patent pending) x8 – to close the loop on our Crazy Eights

    COT:
    Call for more Qs on the sheet, especially at City Park – step up, PAX!
    Prayers for safe travels, students moving into new life chapters, and Fracsac’s M.
    Honored to lead despite operating on just 4 hours of sleep (Thanks, teenagers…)
    SYITG

  • Blowing the Load! – from Mr Rodgers

    Looked at the Q sheet late Sunday night, saw it was blank, and thought, “Why not?” That made it 3 Qs in 5 days—Friday, Monday, and apparently the unplanned birthday week I never asked for. Pax asked if I was celebrating something. Nope. Just motivated to drop the hammer repeatedly.

    Warm-Up (Rock Pile Style):
    Low very Slow Squats

    Abe Vigodas

    Hillbillys

    Peter Parkers

    Parker Peters

    Shoulder Taps

    Partner up. Grab a rock. Let’s roll to Mr Rodgers playground.

    Round 1: The Bleacher Blaster
    Pax 1: Half bleacher run

    Pax 2: 5 Pull-ups, 10 Rock Thrusters, 15 Merkins, AMRAP Big Boys

    x3 sets each

    Round 2: The Bear Crawl Beatdown
    Pax 1: Bear crawl to the gym, run back

    Pax 2: 5 Burpees, 10 Squats w/ Rock, 15 Push Press, AMRAP SSH

    x3 sets each

    Closing Chaos:
    Rocks returned, then squeezed in fifteen 3-count Wife Pleasers—but in my excitement I counted in 4s. Charmin caught it. Of course he did.

    Quick pigeon stretch for the dads with tight hips. Hand Grenada opted out, clearly too cool to stretch, choosing instead to crank LBCs like it’s spring break in Daytona.

    Wrapped up at the flag with a solid prayer for those who didn’t wake up this morning. Also feeling slightly guilty for hogging the Q, I offered it up… and Hand Grenada stepped in to take El Diablo. Legend.

    Oh—and word on the street is Hawg blew his load at 180 (a personal best). Proud of that guy. Pray for him.

  • Solo Run – from Architect

    I can’t blame the PAX for the lack of attendance, the weather was less than ideal and it seems we went out big yesterday with an outstanding showing of 21! However, the disappointment was heavy and the need for a little extra internal motivation was high. A lonely, wet, and slow jog ensued, allowing ample time for some mental reflection.

    No mother’s were involved in the writing of this BB.