F3 New Orleans

Category: New Orleans

  • Purple Gallinule – from Heisenberg

    It was a glorious day at the Renaissance AO in New Orleans on April 29, 2025. Armed with a playlist inspired by Bert Kaempfert’s Swinging Safari, my cell phone, and my trusty McLaren-inspired Bluetooth speaker, I set off to lead the PAX through an unforgettable workout.
    Before we began, Hokie had given me a heads-up that we’d potentially have two FNGs (Friendly New Guys) and a down range PAX named Trager from the Carolinas. With this in mind, I concocted a well-thought-out Q, despite lacking my usual collection of heavy objects. After some quick disclosures, we got down to business.
    We kicked things off with some good ol’ IC Imperial Walkers x 25, followed by Abe Vigodas x 10, Grass Grabbers x 10, Side Straddle Hops x 31, Bat Wings, and finally, Deep Sea Divers. Starting at the top of NOMA, we did 10 shoulder taps and descended down each step until we reached 1. I may have miscounted a few times, but the PAX, as always, were helpful.
    Next, we moseyed to the wooden bridge for LL Step-ups x 25, Dips (I lost count, but I felt like we missed one), and RL Step-ups x 25. Then, we moseyed to the Singing Oak for a Ring of Fire with Al Gore holds and squats. I completely botched the example count, but by round three, we had it down.
    Our next stop was the waterfall gazebo for 1 dip. I hadn’t worked out at this spot before, but it had a nice view, albeit a bit moist. Then we did some running: High Knees and Butt Kicks to the golden balloon and back. I’m not sure where the mylar (illegal) balloon came from, but we repurposed it as a marker for our sprints. We did OYO five rounds of 75% sprints out and jogged back. Now off to the mini band stand.
    Here, we tackled Buffalo Legs/Bat Legs (still not sure what to call it), with six leg exercises on each side. The PAX loved (or loathed) it, and it was almost guaranteed to be felt in a day or so. Our next stop was the dock by the Swan Boats for some Jack Webb up to 5, followed by a mosey to the side of NOMA for some calf raises.
    Our final mosey took us to the back of the museum, where we found a dead Purple Gallinule (look it up). We did three Sunday Mornings led by Mayhem, then headed back to the flag for some Mary. The workout concluded with Flutter Kicks and five burpees OYO.
    Afterward, we circled up for the COT. On our way out I saw, Wapner (73 Respect, Respect, Respect) was evidently unsatisfied with the workout and added some jump ropes and more merkins. Mayhem added some additional running. All in all, it was a fantastic morning of fitness, fellowship, and fun.
    Aye!

  • Life is a Grind @ the Mothership – from Triple Shift

    “Life is a grind” is an informal expression meaning that life can be difficult, routine, and tiring. It suggests that much of daily living involves hard, often monotonous work or tasks that can be emotionally or physically draining.

    Anyone that knows what I’ve been through the past year or so understands that phrase. I’ve prayed that this cup would pass but the good Lord doesn’t see fit that it passes anytime soon. So, the next best option is for me to get stronger. With that in mind, I get to work with 16 other pax members as they push me to get better.

    Warmarama – Head to the Peristyle for Slow (sometimes low) cadence exercises.
    10 LSS, 10 Tie Fighters (front and back) 10 Merkins, 10 Peter Parkers, 10 Shoulder Taps, 10 Floyd Mayweathers IC. Finished with 15 burpees IC (loved the audible grown when I hit ten with no voice inflection).
    The Thang 1 – Genuflect on the great lawn up to 10 genuflects / 20 lunges. Reverse plank for the 6.
    The Thang 2 – Run to the Children’s Museum and partner up for a modified dora with coupons. 50 blockees and 100 straight leg deadlifts while the partner runs up the ramp and does a pull up on the metal rails overhead and head back.
    The Thang 3 – Run to the baby foundry to perform 60 seconds (10 seconds on and 20 seconds off) of flexed arm hang while the other pax members held an Al Gore.

    Time is running out so we Indian walk while the last pax member sprints to the front and reach the flag at 7:31 am.

    Countoff, Namerarama, and COT – Welcomed FNG Nightingale (ICU nurse).

  • Mayhem Merkins Abound at Okwata – from Fracsac

    YHC signed up to Q at Okwata since the attendance has been strong. 10 others posted confirming the new trend, so YHC knew he had to deliver.

    Disclaimer given followed by a mosey to the Okwata sign for a warmup.

    Mosey to Mardi Gras fountain for double shots with Jack Webb at the barre. Speaking of which, where is surge??

    Mosey to the corner of Canal for 4 corners BLIMPS with Mayhem merkins sprinkled in.

    Mosey to House of pain for stations with pull ups.

    Burpee penalties for the young pax not knowing Cheap Trick.

    Back to the flag

    COT

    Honored to lead this awesome group of men!

    SYITG

  • Running in the Muggies – from Rudy

    Summer is here. And with it, the muggies. So 8 PAX ran and walked and sweated.

    COT: Saban saving the day. Seriously. Great work Saban, and thank you for being willing to step up for a stranger when she needed that help. Great example for all of us to strive for.

  • Stations of the Cross – from Rudy

    My typical Good Friday workout – stop me if you’ve heard this one before. The muggies are back. As are the pricklies. Which would add to the pains of the PAX. 8 PAX joined, including Chips! Great to have you back in the gloom, good friend!

    A quick warmup, then we’ll visit 14 stations. Each station is 3 minutes total: 90 second exercise, then a lunge walk about 30 yards (taking 60-75 seconds), then a rest until the next station.

    After the 4th station, we mixed in the KoT Sled – one PAX would pull that while lunge walking, rotating it amongst the PAX.

    Station 1: Jesus sentenced to death: Peter Parker Peters (and our first taste of the pricklies)
    Station 2: Jesus takes up his cross: Merkins
    Station 3: Jesus falls the first time: Burpees (falling but get back up)
    Station 4: Jesus meets his mother: Big Boy Situps (some Mary)
    Station 5: Simon Takes up the cross with Jesus: Low Slow Squats (this isn’t a race). And its a break from the pricklies
    Station 6: Veronica wipes His face: V-Ups
    Station 7: Jesus falls the 2nd time: Burpees
    Station 8: Jesus meets the women of Jerusalem: Hello Dolly
    Station 9: Jesus falls the 3rd time: Burpees
    Station 10: Jesus Stripped of his cloths: Jump Squats
    Station 11: Jesus is Nailed to the Cross: T-Merkins
    Station 12: Jesus dies on the Cross: Genuflects
    Station 13: Jesus taken down from the cross: Carolina Dry Docks
    Station 14: Jesus laid in the tomb: Elbow Plank

    Back to the flag for COT and prayers, especially thanksgiving for continued recovery of Chips.

  • Hey F3! Stop Chucking My Dang Rocks! – from Hawgcycle

    Conditions: Clear and 71 degrees. Humidity 93%. Wind 6 mph from SSE

    Warm-Up: SSH x 31; IW x 15; Peter Parker x 15; Grass Grabbers x 15; Shoulder Taps x 14; Lunges x 15; LBC x 20; Low Slow Squats x 15

    The Thang:

    Rock Climb – Rockees x 5; Shoulder Press x 10; Squats x 15; Curls x 20; Rows x 25; Chest Press x 30; Big Boi x 35; Chest Press x 30; Rows x 25; Curls x 20; Squats x 15; Shoulder Press x 10; Rockees x 5

    Mosey to the Fence for Fence Chuckers. We chucked for 10 minutes or so. We quit chucking when Fracsac hit the path.

    We moseyed around the south end of the field toward the gym. Stopped at Mr. Rogers Brogahood for dips as we waited for the six.

    At the gym we did BTTW, 15 Curls from People’s Chair, BTTW.

    Return the Rocks and Run back to the flag

  • Easter Reflections – from Vagabond

    Easter Reflections – each pax shares 1

    Mosey to Children’s Museum

    Coupons x3 spots x 12 reps + 5 burpees
    12 overhead press start, middle, end of bridge
    12 squats
    12 bench press with feet up
    12 kettle bells
    12 step overs
    12 curls

    Bear crawl Easter egg hunt

    Sunday Mornings

  • In Honor of Fr Kapan – from Mahatma

    The morning was crispy and after a long train 4 pax crossed the tracks to find Bogey in the cage doing a solo warm up as the clock was now 5:35 so no time to waste. All pax to line up on the goal line for a Red Barchetta – run the field 100 SSH, run back then 3/4 field 75 BBSU yet with the stickers in full bloom we all suffered a little pence then YHC modified to a square dirt patch to finish out – 50 air squats, 25 merkins and only 5 burpees.
    Followed by a short 3/4 track Indian run with the boom box baton – stopped at the pull up bars 3 rounds of 3 PU short run 5 merkins.
    Transition to several rounds of Mary
    Now 3 rounds of 3 PU short run 3 burpees.
    Transition to several rounds of Mary
    Head to the rock pile to grab a solid rock of choice for several rounds of: sitting over head hold, curls, chest press, squats, rows, pistons (thanks Rudy for the intro Handgranada said his back felt them from Monday) curl/sqaut/press, TriCep ext, and finished with curls again.
    Indian Run Back to pin.
    COT – Bogey threw out LQCO reminder for 2026 (better luck to Scantron, Uptown team, Frac/Triple and of course Handgranada)
    Prayers for intensions as well focus on Pride and Humility which Fr Kapan helped his troops endure while in Korean prisoner of war camp.

  • Winter’s Last Gasp – from Boo-Boo

    Two PAX arrived to high 50s, no humidity, and a nice breeze. Slowsey to the warmup pad. After a 10 minute warmup, PAX relocated to the JPAS loading dock for use of the ramp.

    The motto of the day, keep it simple (but not easy). DORA consisting of 100 big bois, 200 merkins, and 300. PAX 1 Scantrons up the ramp to the loading dock and runs back for a switch.

    Mosey back to the flag for three minutes of recovery stretch.

    COT, prayers for several people, OUT!

  • How Long is Too Long? Who’s Not Here? – from Bolt

    YHC has: been on IR, fartsacked, over traveled, under slept, and generally not done hard things—WHY?! Simple, as we know from Q Source: accountability only exists outside of ourselves. We all need support in that area or you show up in the gloom and a month+ had passed—might as well be your first post!
    Ah, the pax surely missed Rapper’s Delight so who am I to disappoint!? Warmorama: Abe SLOWgodas, IW, MMPGM, HB, Tie Fighters R/L, Seal/OH claps, shinooks, self love. Morning Calls on the wet monkey bars. KnOT walk/lunge walk to JPAX for coupons,
    The Thang: Full body+abs AMRAP: coupon movement for one min followed by abs for one minute with 30 secs rest in between.
    OH Pres-LBC
    Chest Press-American Hammers
    Tricep Press-BBSU
    Curls-Scissors
    Rows-box cutters
    Kettle Bell swings-Freddie Mercuries
    Return to flag for Decadie of Pain: 30 lunge walks, 20 merkins, COT.

    Reach out to the pax who weren’t there, ask them for accountability, and offer it to them as well—lest a month+ passes…