F3 New Orleans

Category: New Orleans

  • 100s – from Vagabond

    Face the Bacon Warmup

    100 reps apiece around the lake
    step ups
    big boi
    irkins
    squats
    plank jack

    Pass the ruck along the way

    Sunday mornings

  • Poetic Frac at the Goldmine – from Fracsac

    I arrived ready at the Goldmine
    looking around it was just me
    I did see a feline
    but no sign of F3

    I decided to go for some miles
    and while doing so came across a rabbit
    soon I was radiating with smiles
    as I remembered BooBoos story where he yelled dagnabit!

    Then I remembered this was a beat down
    so I knocked out some burpees
    then I was ready to get to PJs in the next town
    where the pax from the Uptowner were having some coffees.

    SYITG

  • PainCakes with Hindus, Bulgarians & Strings – from Hokie

    3 Pax won the battle of 15° and got our heads off our pillows and ventured out at 78° to the OG for 0500.

    Utilized my new PainCakes purchased from F3 Austin and incorporated some Hindu Squats, Hindu Merkins and Strings

    PainCakes, Hindu & Bulgarians

    Round #1 – 14 mins Legs
    2 rounds, work :50 rest :10
    – Hindu Squats
    – Bobby Harley’s
    – Speed Humpers
    – Bolt 45’s
    – Lunges (L 1st time, R 2nd)
    – Step Ups with PainCakes
    – Bulgarian Split Squats(L 1st time, R 2nd)

    Tabata #2 – 14 mins Shoulders
    2 Rounds, work :50 rest :10
    – Hindu Merkins
    – Derkins
    – Shoulder press (L 1st time, R 2nd)
    – Tricept extensions
    – Decline Shoulder Taps
    – stiff arm merkins
    – T Merkins.
    Tabata #3 – 10 mins Abs/Core
    2 rounds, work :50 rest :10
    – American Hammer with everything PainCakes
    – Flutter Kicks
    – Bohemian rhapsody Freddy Mercury with 5 sec hold
    – Star toe taps
    – Strings (low squat pull elbows push toes)

  • Afternoon Delight – Tabata & “coffee” And STRINGS – from Hokie

    After meeting Strings this past weekend, I have incorporated Hindu Merkins and Hindu Squats by Matt Furey.

    Tonight we introduced a new exercise and named it Strings. Imagine a low plank while pulling into your body with your elbows and pushing your toes to really stiffen your core.

    Here was the Thang….

    Tabata #1 – 14 mins Legs
    2 rounds, work :50 rest :10
    – Bobby Hurley’s
    – Speed humpers
    – Low slow Squats
    – Bolt 45’s
    – Lunges F
    – lunges B
    – FireHydrants(L 1st time, R 2nd)

    Tabata #2 – 14 mins Shoulders
    2 Rounds, work :50 rest :10
    – Hindu Merkin
    – Merkins
    – Mountain Climbers
    – T Merkins
    – Shoulder Taps
    – stiff arm merkins
    – Angle Grinder (Merkin/Knee tsp)

    Tabata #3 – 14 mins Abs/Core
    2 rounds, work :50 rest :10
    – LBC
    – Flutter Kicks
    – Bohemian rhapsody Freddy Mercury with 5 sec hold
    – Star toe taps
    – cross armed Big Boy Sit Ups
    – plank pull aka Strings
    – Box Cutters

  • Cinco de Julio – from Fracsac

    3 pax beat the fartsack and hit the track to get some miles in. 100 % participation at Coffeteria.

  • What Makes Our Nation Great? BOMBS – from Goose

    4 PAX for the 4th, and YHC focused on what makes a nation truly great–the unnoticed people on the ground level who do the “small”, thankless work, generation after generation. It’s hard work, humility, patience, perseverance, and a willingness to just keep grinding it out day after day regardless of the circumstances. We would be in solidarity with them this morning.

    After a much needed warmup of the usual after Yankee’s soreness-inducing Saturday, YHC introduced the main Thang:

    Often, we hear about the men who led and made major decisions in decisive battles, but rarely do we think about those who built the weapons, who hauled the ammunition and gear into the field, and who followed orders and took care of their brothers in the trenches.
    So, the PAX partnered up, and while one partner made continuous progress on the road to greatness by doing alternating step-ups on the picnic tables, the other partner built BOMBS (then flapjack):

    Bicep Curls–17
    Overhead Press–70 (by tens)
    Manmakers–6(teeen)
    Big Boy Situps w/block–50 (by tens)
    Squats w/block–13

    Altogether, 1776, 50 stars, and 13 stripes

    Thang 2: Push Through It

    All PAX army crawled the length of the field, then ran back. It was grueling work, and the ground was harder than it seemed, so all were glad to be done with it. But, of course, in keeping with the theme, YHC announced we’d be repeating the trek.

    YHC shared his great admiration for those on the battlefield and in their homes who are able to make the shift from asking the question, “How much more of this can I take?” to “What is needed of me in this moment?” This shift seems to require a lot of practice (which YHC was happy to provide this morning), and I think it’s one of the main reasons for the Q-drenaline phenomenon–your focus is on the PAX and the plan rather than on constantly trying to calculate how much more you think you can suffer.

    Thang 3: Coyote Ugly’s

    Back to the picnic tables. Partner 1 holds Partner 2’s legs in wheelbarrow position while Partner 1 steps up with his arms onto the bench, merkin, then onto the top, merkin, back down to the bench, merkin, and down to the ground, merkin. That’s 1 rep. The plan was for each PAX to do 5 reps, but the physics of the step up from the ground to the bench proved to be a major strain on the lower back, despite the holding partner’s best efforts. So, each did 3 reps with legs held, and the last two with feet on the ground. Looking back, it might have been more successful just going from the bench to the top, skipping the ground stage altogether.

    With a few minutes left, all PAX sprinted to the road and back just to add some intensity before 7 minutes of Mary (“7 minute abs!”): All 20 IC–Flutter kicks, LBC’s, Leg raises, American Hammers, Hello Dollies, and Wife Pleasers.

    COT with some great updates about the St. Vincent 500 and some intense prayer intentions including thanks for Percleator’s finding a house. We’re grateful that they finally found a winner, but it won’t be the same without him!
    Extremely grateful for these HIMs and their willingness to get up early and grind it out, as well as for the gift of this great nation and the people who make it that way.

    SYITG,
    Goose

  • Frisbee Run and 7.4 Suck HINDU STYLE – from Hokie

    After meeting @Strings on Saturday YHC incorporated Hindu Merkins and Hindu Sit ups to the plan

    Warmorama
    Slow VIGODA
    Concrete grabbers
    Low slow squats

    The Thang

    Run around NOMA with Frisbee and 5 burpees for each drop

    25 Reps of 7 exercises followed with 4 burpees

    Rinse and repeat with Frisbee Loops of NOMA

    HINDU Big Boi Sit ups
    Shoulder Taps
    Step Ups
    HINDU Merkins
    Superman with Lat Pull downs
    Lunges
    LBC’s

    And of course, we closed with Sunday Mornings with last one

    7 Air presses
    4 Donkey Kicks
    4 Balls to the Wall push ups

  • F3 NOLA 1776 Patriot Games – from Hokie

    July 1776…. There are on average 1776 strides in a mile

    Warm-o-Rama with SSH x 20, Concrete grabbers x 10, Slow Vigodas x 10

    The Thang
    1 mile run, then 100 of each of the following;

    Merkins
    Overhead claps
    LBCs
    Dips
    Moroccan Night Clubs
    Leg Scissors
    Step ups
    Squats
    American Hammers
    Mountain Climbers
    Shoulder Taps
    Plank Jacks
    High Knees
    Lunges
    SSH
    Superman with Lat pull downs
    Big Boi Sit ups

    IF anyone got through that in the 56 minutes

    They would have continued with 100 yard bear crawl & 76 burpees

    We then had great attendance at Coffeeteria including Charmin posting down range from Houston (at workout too!) and Belloq (still on IR)

  • Independence Day – are you smarter than a 5th grader? – from Hokie

    On a hot, steamy and soon to be rainy Afternoon Delight, 7, then 8, then 9 and finally 10 Pax gathered for a little education and sweat and unfortunately burpees

    After the warm-o-Rama YHC informed the Pax, I would ask a history question about our Independence Day origin.

    After each correct answer, we would follow with 3 exercises 7.4.1776…7 reps of the 1st, 4 reps of the 2nd, 17 reps of the 3rd, and 76 reps of the 4th.

    If there was an incorrect answer, we would start with 10 penalty burpees.

    Here are the questions, along with correct answers and the four exercises after each question.

    Btw – we did 80 penalty burpees 😜

    1. What date did Continental Congress declare its freedom from Britain? ~ July 2, 1776 ~ On July 4, 1776, once the delegates had prepared an explanation to the public, the Declaration of Independence was read in each colony and adopted by Congress. When the Lee Resolution was brought again before the Continental Congress on July 2, 1776, twelve colonies adopted it with New York abstaining. On July 4, only nine colonies voted in favor of adopting the Declaration of Independence. Pennsylvania and South Carolina voted No, Delaware was Undecided and New York Abstained.

    1
    Bohemian Rhapsody
    Cracker Jacks
    Chuck Norris Merkins
    Alternating Side Squats
    2. When was The Declaration of Independence Signed? Once the Congress approved the actual Declaration of Independence document on July 4, it ordered that it be sent to a printer named John Dunlap. About 200 copies of the Dunlap Broadside were printed. Most of the members of the Continental Congress signed a version of the Declaration on August 2, 1776 in Philadelphia. The last signature was not obtained until 11.04.76

    Derricks
    Burpees
    Merkin Jack
    Bear Hold
    3. How many copies of the Original Declaration of Independence Exist today? 26 Originally, Congress ordered 200 copies of the Declaration of Independence from a printer named John Dunlap. On July 5, 1776, these copies were distributed to various assemblies, conventions, committees, and leaders of Continental battalions. However, only 26 of the original copies of the Declaration are still in existence today. The most prominent one lives in the National Archives, where it has been framed, protected, and displayed for public viewing.

    Alabama ass Kicker
    4 m x 4’s mc
    Lounge Acts
    Big Boi Sit Ups
    4. What is written on the back of The Declaration of Independence? Unfortunately for National Treasure fans, it’s not an invisible treasure map. Written upside down on the back of the document reads: “Original Declaration of Independence dates 4th July 1776.” It’s believed this text was added as a label, as parchment was oftentimes rolled up for transport during the Revolutionary War.

    Alligator Merkin
    Air Drama (squat/calf raise)
    SSH
    Cross Arm Sit Ups
    During World War II, where did the Declaration of Independence get stored? ~ Fort Knox
    ABC’s ~ 6″ & legs spell
    Angle Grinder ~ 8 ct
    Low Slow Squats
    Lunges
    How many authors are there of The Declaration of Independence? 5 John Adams of Massachusetts, Benjamin Franklin of Pennsylvania, Robert R. Livingston of New York, Roger Sherman of Connecticut, and Thomas Jefferson of Virginia. There were a total of 86 edits to Jefferson’s original draft by the time of its approval on July 4, but the famous Preamble remained untouched.
    Apolo Ohno’s
    Apollo Creed Burpee
    wojo Squats (Slap dirt)
    Backwards Lunges
    7. How many of the authors signed The Declaration of Independence ? 4 Robert Livingston was a New York delegate, fervent patriot, and a member of the Committee of Five, which spent days drafting the Declaration of Independence. After countless hours of debating, Livingston was ultimately unable to sign the document. Although Livingston strongly supported the fight for freedom, he refused to sign the document before New York had formally instructed its delegation to do so. The last person to sign was Matthew Thornton, who signed it on November 4, 1776. Robert Livingston, one of the Committee of Five members, never signed it, stating it was too soon to declare independence from Britain.

    ATM’s ~ 7 Shouldr Tap, 7 Slow Merk, 7 Reg ~ 4x
    Aiken Legs squat/lunge
    Speed humpers

  • Q by Committee – from Boo-Boo

    As 0530 struck and the listed Q was nowhere to be found, a standard disclaimer was given and so began a beatdown by committee.

    A short mosey to the rock pile for a warmup lead by Marlin and Boo-Boo. Rocks were selected with no questions (notice Rudy was not there) and PAX made their way to the nearby baseball field. Hand Grenada took the reigns and called for 7s consisting of burpees, bear crawl to the rocks in the middle, overhead presses, lunge walk to the baseline, jump squats, and reverse the process except curls were completed at the rocks.

    Once 7s were completed, Gabrielle led the PAX back to the rock pile for circuits involving overheads, rows, curls, and chest presses.

    Rocks returned, mosey to the flag, COT, prayer by Boo-Boo, OUT!

    The men of F3 are never afraid to adapt and overcome! A post-beatdown check of the scheduled Q by YHC revealed the scheduled Q was safe and sound, but didn’t realize he was Q.