F3 New Orleans

Category: New Orleans

  • Skinny Legs and All – from Sandbar

    YHC needs the regular leg day, in my lifelong pursuit of a buckeightyfive.
    Quick Disclaimer followed by a slow mosey up to the clubhouse, around the parking lot, over to the bandstand to scare the ducks, and then up and over the stand. Many pax modified the up and over.

    Warm up with SSH IC, Grass Grabbers and Windmills.
    Mosey to the benches in the shelter. Then we did several sets, each followed by a mosey through the parking lot.
    1st Set
    -10 Left Leg Shrimp Squat OYO
    -10 Right Leg Shrimp Squat OYO
    -10 Sissy Squats OYO
    -10 Goblet squats IC with butt to bench.
    Run down to the parking circle and then run backwards.

    2nd Set
    -10 Bulgarian Splits Left Leg IC
    -10 Bulgarians Right Leg IC
    -20 Jump squats OYO
    -15 calf raises, each leg IC
    Run to the clubhouse, run backwards through the lot and back to the shelter.

    3rd Super Set
    -10 RL Lunges IC
    -10 LL Lunges IC
    -10 RL side lunges
    -10 LL side lunges
    -10 RL back lunges
    -10 LL back lunges
    Run to the clubhouse, karaoke left down through the middle of the lot, karaoke right on the far side, then backwards through the middle to the clubhouse.

    4th Set
    -10 Left Leg Glute bridges IC
    -10 Right Leg Glute bridges IC
    20 monkey humpers OYO
    Then pair up for reverse flutter kicks on the bench. One pax swims with the legs extended off the bench and the other PAX does 50 LBCs. flapjack.
    10 quad hip extensions left and right leg IC.
    Run to the clubhouse, karaoke left down through the middle of the lot, karaoke right on the far side, then backwards through the middle to the clubhouse.

    5th Set
    -10 RL steps ups, 10 LL Step ups, 10 RL power ups, 10 LL power ups, Adding a hop to the top of each IC exercise. Then Angie’s List took us out with LBCs

    Back to the flag. Count-off, Name-o-rama, Announcements and Intentions. My sons (13 and 15) enjoy participating in F3 from time to time and I thank God for all of the pax that set such a fine examples for my sons of how to be a man in the world – for their families, in various careers, and as leaders in their communities.

  • Light poles can bring the pain too – from Thighs

    This week, we were pleased to have a warm front that rolled in.
    We started the beat down with a warmup run and then:
    15x Jumping Jacks
    7x Cherry Pickers
    7x Windmills
    10x Sun Gods (each arm)
    7x Merkins
    7x Squats

    Then we mosey-ed to the light poles.
    We started the workout with an AMRAP workout of 40 secs on and 20 secs off.
    Between 2 light poles, we did 2 Burpees at the first light pole. Running to the 2nd light pole, we did 5 Smurf Jacks, then run back to the first light pole.
    We did 5 minutes of AMRAP.

    Then we did a Gauntlet with each light pole representing a station:
    Station 1: 3x Burpees
    Station 2: 15x Merkins
    Station 3: 30x Mountain Climbers
    Station 4: 45x Squats

    Then we did a quick round of Rochamburpee.
    We did 5 rounds and one PAX lost the entire time. 😉

    After that set, we ran back to the start and did a set of ab workouts.

    We ended with the usual close out, sending us off with a prayer to make a difference in lives of those around us.

    Looking forward to next time!

  • Got a Fever and only Prescriptions is more keetlebells – from Mr Rodgers

    At 6.20 a.m. when in route to the mothership, I took a quick glance at who was to q. It was empty, so I decided to step up. In concert with our weekly topic of got to have more cowbells, we replaced the cowbell with a fevered prescription for more kettlebells. Triple Shift stated, I have kettlebells in my van. I said, bring them on, and the pax took off. We were in route to the baby foundry and decided to stop off and get in a circle and do a 15-minute EMOM with nothing but kettlebells. Not knowing what left to do, Triple Shift was itching to throw in his take on the kettlebells. Since he brought the kettlebells, I passed the torch to Triple, who led the next three exercises. Anxious to take back reins , Kennebra stepped in, grabbed a couple of exercises, and Bogie was quick to take it away. All in all, it was a great workout on the fly with nine pax at the mothership. Happy to lead these men, but I need to be better at sticking with my conviction and not with the consensus of relinquishing control.

  • Long and Whining Road – from Honeysuckle

    The PAX arrived to a sub-40 degree, dew-covered Lion’s Den. They were beaming like an Eagle Sunrise with the confidence that YHC would keep their shoes clean and grassless. Valve was waiting behind Aldi until post-SSH’s. Chatter was at an 11.

    Waramarama: SSH, Imperial Walkers, Slow High Knees, Slow Butt Kicks, Arm Circles, Cherry Pickers, Windmills, Willie Mays Hayes

    The Thang:

    The demise of the Free Solo franchise has left an emptiness in the PAX the size of a time dilator. So YHC took it upon himself to reprise a Beatledown (thanks Prof Dox) following September’s AB-bey Road. Today would be a trip through the Let it Be album, and the discerning ears of today’s PAX would surely recognize it as the “Let it Be (Naked)” re-release, with a lot of the musical embellishments and chatter removed. Unfortunately, YHC would have a much tougher time removing chatter today.

    Get Back: PAX run around the civic center, and on the “Get Back” choruses, switch to nur.
    YHC advised the PAX to stay on the sidewalk, which further lulled them into a sense of dryness.

    Dig a Pony: Grab coupons, WWIII situps during verses, and 15 standard presses during the chorus. This was done on the sidewalk. Some pax saw moving diamonds in the sky (not sure about lucy).

    For you Blue: Head to the steps. 25 Johnny Dangers (calf raises), finish running up the steps, across to the other steps, head down and back around. “So we don’t just go back and forth? We have to run through the cold wet grass?” Yes.

    The Long and Winding Road: This is where it became full horror movie. Bear crawl snake was done in the grass. The pain felt in our hands was only eased by their eventual numbness. However, YHC was impressed at the speed that the bear crawl snake progressed.

    Two of Us: PAX paired up, did 10 partner derkins, partner drag to the other sidewalk, 10 more partner derkins (roles flipped), partner drag back. Valve and YHC wisely partnered up.

    I’ve got a feeling: Hillbilly walkers during song, and Bobby Hurley on every “oh yeah” and “oh no”. Only YHC had any idea of what was going on at this point, with the only consolation being that “don’t let me down” was coming up.

    One after 909: 9’s instead of 11’s. J-los on one side, wife pleasers on the other. No one completed these before the song was over, but we got sort of close.

    Don’t let me down: Rifle hold the coupon during the “don’t let me down” parts. Thrusters during each verse of the other parts. This was a chatter killer. One day, YHC may look back at this beatdown and decide that “Don’t Let Me Down” was the only decent thing we were able to pull out of this whole cold dewy mess.

    At this point there were 3 more songs to go (of a 35 minute album) but 3 minutes left, so we skipped to Let it Be and did Mary to wrap it up.

    COT: announcements, intentions, AB prayed us out

    Always a pleasure working out with this group. Lots of moving parts and jumping from one song to another definitely added confusion but at least it made the time go by more slowly. Maybe we’ll see another Beatledown in the future. Until then, may your life be filled with Cold Dewy Fields Forever.

  • Who’s the Q? – from Kenna Brah

    WIth the expected Q not present, 3 PAX headed to KOT/KettleBell combo and 2 went for a run.

  • Who’s the Q? – from Kenna Brah

    WIth the expected Q not present, 3 PAX headed to KOT/KettleBell combo and 2 went for a run.

  • The Mogadishu Mile – from Kilo

    YHC was a bit nervous for this VQ but before the gloom came, he spent the previous night checking the Q sheet, looking up a beatdown worthy of the events of the day (asking for his FiA’s dad’s blessing). No one signed up to Q, the Pax questioned who would do it and YHC claimed it less the moment pass. The Pax were kind enough to let him VQ and offer some fraternal correction along the way.

    Disclaimer, mosey, Warm-o-rama, then the Thang:

    4 Rounds: 19 ground-to-overhead, squats, merkins, 400 meter mosey all while maintaining contact with your favorite rock.

    Finish with announcements, intentions and COT

  • Mana FLow Brah – from Kenna Brah

    YHC was feeling frisky and thought of a delightful combo meal for the PAX.
    Having assembled at the flag, in the gloom (literally) we moseyed to the JPAS and coupons were acquired.

    Warmup – using random rep counts to keep everyone in a chaotic mood.
    Arm Circuit
    Finished with some North African Sance Salon moves
    Imperial walkers
    Toy Soldiers
    Low Slow Squats

    Thang a majig Combo Meal
    5 Sets
    Move 1 – 15x
    Form Standing Position – Inch Worm out to a Merkin
    Push back into a frog, then push out to a cobra and then push back to an A-Frame – Return to standing. This would look like an animal flow workout
    Move 2 15x
    With Coupons –
    Curl Up to OHP To Tri Cep, Return to Curl Down
    Move 3 15x/leg
    Coupon Hold – Lunge

    Move 4
    Hold Coupon in front like a static curl, arms bent at 90 deg. (we;re making groceries), walk up/down the ramp
    That’s a set, repeated 5x

    That was alot more work than I expected, so everyone was breathing hard

    FINI
    On your 6, hold coupon behind your head, knees in LBC position
    Pull coupon to over your , elbows touching knees, return to starting position
    10x

    Holding Coupon Over your chest – Protractors 3 rds

    Side Plank – 10/side

    Times up – Mosey back
    COT

  • TA’s 2nd Maniversary – from Architect

    YHC was not in the mood for running…seems to be a theme lately.

    Disclaimer, warm-ups, late arrivals, really late arrivals, new faces, grumbling….all signs of a good day.

    Exercise 1 – 7 Mins in Heaven – 7 burpees, 14 merkins, 21 Squats, 28 FKs, repeat for 7 mins.

    Rocks selected –
    R1 – 12 Thrusters
    R2 – 12 Curls, 10 Thrusters
    R3 – 12 AHammers, 10 Curls, 8 Thrusters
    R4 – 12 Declined Merkin, 10 AHammers, 8 Curls, 6 Thrusters
    R5 – 12 “Hell Raisers”, 10 DMs, 8 AHammers, 6 Curls, 4 Thrusters
    R6 – 12 Rows, 10 “HRs”, 8 DMs, 6 AHammers, 4 Curls, 2 Thrusters
    R7 – 12 Rock Passes, 10 Rows, 8 “HRs”, 6 DMs, 4 AHammers, 2 Curls

    Replace Rocks and CoT.

    Prayers for the Holidays and Great to see Gumbo join us!

  • The Big Picture Hurts Sometimes   (by Pope) – from Goose

    PAX: Pope, Goose, Bambam, Duke, Maneater, Jackknife, Captain D, Darrell Strawberry, Honey Suckle, Popeye, Yankee Joe
                     
                      The morning began with YHC coming downstairs to the scene of the average 10 minutes before our family’s departure for something like a doctor’s appointment or church or the like, but at 5:50 am. Reasons for our showing up at 6:27 included our inability to find a suitable cold-weather hat for Duke and an ill-timed wakeup of mini-2.0 (and YHC’s inability to find his object of pacification). Eventually we managed to get moving; we arrived and parked by the field by Bayou Road. We greeted the early PAX by 6:30 and had the usual warmup (SSH, imperial walkers, toy soldiers, windmills, WMH, arm circles, cherry pickers, self-love) then moseyed.
                      YHC jumped ahead of the PAX, grabbed five cones, and set them up in the field in pentagonal fashion, each about 10 yards apart, with a small piece of Paw Patrol diaper box with much less friendly sharpie handwriting on the blank sides. The rest of the PAX grabbed coupons out of Goose’s truck and fell in inside the pentagon. YHC proceeded to explain the circuit, with exercises corresponding to each stage of man’s journey from his origins to his return to God.
                      The routine (largely inspired by Coyote’s everything-I-hate formula) was as follows:
     
    ·      Station 1(the Trinity; the Source of all things)
                      7  8-ct blockee builders, shoulder-carry coupon to next station
    ·      Station 2 (Creation; man created in God’s image)
                     7  man-makers, rifle-carry to next station
    ·      Station 3 (The Fall; man is thrust from grace)
                      15 thrusters, murder bunny to next station
    ·      Station 4 (Redemption; Jesus’ death and resurrection)
                      15 WW3 situps (modified from 20 after one visit), coupon lunge to            next station
    ·      Station 5 (Glorification; man’s return to God)
                                        20 star jumps, block-n-bear back to station 1
     
                      The backdrop soundtrack playing during the repetition of the above routine had been laced with a few songs (covers by the Snake Charmer, distinguishable by the bagpipes at the beginning of each of the songs) that acted as circuit-breakers; upon hearing these the PAX stopped wherever they were and ran a lap around the entire field. Station 3 had a catch to it, namely that if a PAX was there doing thrusters when a circuit-breaker sounded, he would have 30, not 15, thrusters now to complete. As a result, thrusters didn’t seem to be as much of a struggle for the PAX today as they usually are.
                      All the PAX started at station 1 and went at their own pace. Naturally, Goose and Honey Suckle led the way; YHC was drained of q-drenaline, and found what motivation there was to be found in trying not to get lapped by Goose. Additionally, YHC had a realistic experience of the faith journey, frequently hounded by the mental hostility of the adversary (portrayed this morning by Jackknife, who hounded YHC like a dirty little demon in oversized gloves).
                      The PAX recovered at 7:29 and returned the coupons.
                      COT and Maneater prayed us out.
                      Happy 11th birthday to Darrel Strawberry! Congrats on entry to the 11-year-old 2.0 gang of rascals.
                      Real shoutout to the PAX who showed up this morning, as chatter continued for the entire beatdown. Wishes of abundant graces for us all this Advent.
                                                                                                                                                                      SYITG, Pope