F3 New Orleans

Category: New Orleans

  • Burn the Baggage – from Vagabond

    Warmup with Renaissance choir music

    Read 1 Corinthians 9:24-27

    My invitation on Mumblechatter: “Contemplation + Encouragement at Renaissance tomorrow for Pax seeking a specific change in their existence. Bring a piece of personal “baggage” that needs to be burned through a purposeful, strenuous beatdown. We’ll leave it all on the steps of NOMA and become better together 💪🏽“

    With suitcase (baggage) open, I appealed to Pax to share something in life that needs to change. Something you need to let go
    – Anger / unforgiveness
    – Habit
    – Negative feeling
    – addiction
    – Something you’ve been postponing – that you need to do
    – Lie you’ve believed
    – Doesn’t have to be dramatic: (food, drink, TV)
    – Can be unspoken
    – What happens at NOMA stays at NOMA (confidential)
    – Let’s follow up with each other for accountability

    Pax picks “penance” from Menu of Discomfort
    Everyone does exercise together
    End: scribe writes it down and throw in fire and burn it

    Sunday mornings and COT

  • Brickathon – from Rudy

    Loaded up the Mini with enough bricks for the expected Wolfpack Mountain crowd. Had to dig up a few extra pavers from the driveway just to make sure (and had to replace them quickly before the M saw them missing…). 530 rolls around – so lets get started.

    Circle up in front of Tulane for a real quick warmup. Some SSH, some forgetfullness (oh yeah, Imperial Walkers). Then gather round the Mini and start unloading the bricks – grab yourself 2 and head to the foot of the mountain. Fair warning to the PAX who were listening: the pavers were definitely heavier than the bricks. That would become more and more evident as the workout went on.

    At the mountain, lets start the WFT run up the mountain. Lots of chatter about “bricks” and “car windows”. Oh yeah, I guess that’s kind of a thing around the uptown parts. I did not explicitly mention “dont throw bricks at cars” in the Disclaimer. Perhaps I should have.

    Stopping at the halfway point, we planked for the 6. THen some Peter Parkers (quick 5 OYO burpees for Angie, who apparently never shuts the h**k up..), Then some shoulder taps (with bricks). Then WFT run the rest of the way up.

    At the top, partner up.

    1st round: PAX1 hand release brick-merkins, PAX2 bear crawl down the ramp a ways, then mosey back up. “A ways down” seemed imprecise enough for the PAX. And YHC, without glasses, was unable to distinguish light posts from other posts. So everyone just make the best of it.

    2nd round: PAX1 dying cockroaches (w/ bricks). PAX2: Mosey down, then Crab Walk up. El Wire insisted on more precise instructions again. So we’ll do 2 rounds each: Crab Walk up once, Walk Crab the other time (though YHC is still not sure which way is which).

    Might (or might not) have been a 3rd round. Alas, I don’t recall.

    Now time for groups of 3. Once again, YHC is reminded at how hard simple instructions can be for PAX during a workout. But eventually, everyone managed to get into appropriately sized groups. PAX1: run down the ramp and start Situps at the bottom. PAX2: Start Floyd Mayweathers (w/ bricks). PAX3: Run down the ramp (w/ bricks). Keep trading out, running up and down (as a team). Keep going for a while. Here’s where YHC lost out on the sooth, light bricks, and was stuck with the gritty heavy paver. That DEFINITELY made a difference for poor little ol’ YHC.

    Then – head to the Touchdown Jesus lawn.

    A few rounds of Bones (Wait, no Bieber) keeping time: 7 burpees on the minute, finish the minute with an exercise. Wanted to get through 7 rounds of this – but PAX started grumbling about being late. So had to call it off. Reload the Mini (I’ll give the Uptown PAX credit – they did a DARN NICE job of neatly restacking the bricks!).

    COT: 29 PAX. Lots of running stuff coming up. Call out our intentions, remember our victories, thanks and needs in a moment of silence, and finish up with a prayer.

    Thanks for letting me lead through a typically disfunctional Rudy workout!

  • He really said that….. – from Fracsac

    The Star is now The Goldmine, and the new location at Lasalle Park elevates Friday options to another level.
    With the new launch, YHC took the Q to set the new AO on a path to success. With the Shovel flag planted, a disclaimer was given, then a short mosey to a nice grassy area.

    Warmup consisted of the usual stuff, skipping the unnecessary stuff.

    The thang:

    Route 66 at the light poles with burpees

    Dirty Mac Deuce along the way around the park.

    YHC asked RevSox at one point how many burpees we were to do today. He answered 66. That was wrong so we incurred a penalty of 10 burpees with 14 more along the way to our next stop.

    Complete 2 burpees, skip 30 yards, run back. Rinse and Repeat x 5.

    Mosey back to flag for plank and J-Lo’s.

    COT

    NMM

    – Found some new options for beat downs.
    – RevSox pulled up at 5:29 and said he was supposed to be at the Uptowner to Q. We then heard him mutter something under his breath, something that I can’t put in black and white. I think I’ll bring soap next Friday.
    – 100 burpees down. We could have done more.
    – YHC is aware of what everyone is thinking: what about Q vs Q? YHC will speak with Mambi and the details will be provided to give you that monthly Fix.

    SYITG 

  • Take me to the River (OG) – from Thumb War

    Warmup:
    Hillbillies
    SSH
    GG
    Parker peters
    Mountain climbers
    Arm circles F&B
    Seal claps
    MNC’s

    Moseyed to the large parking lot for a couple routines on about 100 yards of Asphalt. **I treated the Pax to a River themed playlist. Took “Proud Mary” for Gabby to pick up on this.

    Routine 1: Quarter Pounder

    Sprint to the 25 yards and Do 25 merkins, Run backwards to Goal And Sprint to the 50 and do 50 squats, Backwards to Goal Line sprint to the 75 and do 75 plank jacks, Run backwards to the goal line and sprint to the hundred and do 100 SSH. mix and match exercises for the reps.

    Routine 2: Red Barchetta (Gabby seemed disappointed that YHC didn’t have the supporting song.)

    100 Yard Dash then 100 SSHs, run back to start point to plank/wait for six; 75 yard dash then 75 mountain climbers, run back to start point to plank/wait for six; 50 yard dash then 50 LBCs, run back to start point to plank/wait for six; 25 yard dash then 25 shoulder taps (2 is 1), run back to start point to plank/wait for six; 10 yard dash then 10 burpees, run back to start point and plank/wait for six.

    Moseyed to the amphitheater where Vagabond admired the rock formation on the batture and brought to YHC’s attention

    Left legged step ups
    DIPS
    Right legged step ups
    Incline merkins

    Pick out a rock for squats, more step ups (weighted this time) and derkins

    Mosey to flag for Quick Mary

    Tin snips
    And T-square led Lazy boys

    COT – continued prayers for T-Square’s rockstar M

    Hope you all enjoyed it as much as I did. Thanks and til next time. Peace

  • We ran – from Rev Sox

    Some ran, some walked, it was the Wally Run. I have nothing else to add.

  • Did I say Frisburpee? – from Fast Tax

    I could detect a hint (or was it a modicum) of disappointment in the air emanating from the 11 PAX assembled as YHC arrived to Q El Diablo this morning. Alas, what tragedy was responsible for this burgeoning discontentment? Apparently, it was seeing my hands bereft of any battle balls or Frisbee. It did not take YHC long to remember (or be reminded) that the workout description for today said “Battle Frisburpee Likely.” Not today – Sorry…

    After disclaimer, we moseyed to the rock pile area for warmups consisting of:
    • Grass Grabbers
    • 5 Penalty burpees – Rudy renaming Q’s exercises
    • 5 Penalty burpees – Rudy renaming Q’s exercises AGAIN
    • Mountain Man Poopers
    • Nancy Kerrigans – YHC was not the only one having trouble standing on one leg while sticking the other leg back and rotating both arms in circles…
    • Hairy Rockettes

    Following rock selection, we headed to the football field and lined up on the goal line for the first event, Colt 45s.
    Colt 45s are basically a broken down curl (with rock) performed IC:
    • 15 reps go from the bottom of the movement up to the halfway point (with your arms at a 90 degree angle and hands at elbow level).
    • 15 reps go from the halfway point up to the top of the bicep curl (hands up near shoulder level).
    • 15 reps start at the bottom of the movement and complete a full range of movement all the way up.

    Red Barchetta was the next event, enhanced by the musical accompaniment of Rush’s 1981 hit – Red Barchetta. PAX line up on the goal line and perform the following sequence OYO no resting:
    • 10 O/H Press; 100 yard dash, 100 SSH, run back to goal line
    • 10 O/H Press; 75 yard dash, 75 mountain climbers (2 is 1 of course), run back to goal line
    • 10 O/H Press; 50 yard dash, 50 LBCs, run back to goal line
    • 10 O/H Press; 25 yard dash, 25 merkins, run back to goal line
    • 10 O/H Press; 10 yard dash, 10 Burpees, run back to goal line

    After a 30 second breather, it was time for Captain Thor, a 1:4 ratio of BBS to American Hammer, performed OYO, increasing by 1:4 each rep, typically 10 reps. Noting the lack of gasps and groans halfway through, YHC thought we could use a couple more reps…so let’s make it 12. For those who don’t want to do the math, the last rep was 12 BBS & 48 Amer. Hammers for a total effort of 78 BBS and 312 Amer. Hammers.

    Digging deep into his repertoire of exercises for something interesting and entertaining, YHC selected Vertigos.
    PAX run to the 50 yd line but with each step you rotate so that you are always spinning as you move forward (clockwise or counter-clockwise, your choice). On reaching the 50 yd line, and letting the dizziness subside, we performed 10 absolutions and ran Vertigos back to the goal line.

    With a few minutes to spare, we paused our mosey back to the rock pile for 5 Welsh Dragons.

    Then it was back to the flag for count off, name-a-rama, announcements, and prayers.
    Happy Birthday to @Belloq

    Followed by Coffeteria at PJs.

    Thanks for the fellowship!
    SYITG

  • Just Chillen’ (literally) at The Ho – from Baywatch

    Fracsac and Kennah Brah joined YHC for a cold and windy beatdown at The Ho. The temp was around 40 but the wind off the lake made it feel much colder. With disclosures given, we circled up for a much needed warmup.

    25 SSH IC
    20 Mountain Climbers IC
    15 Imperial Walkers IC
    15 Arm circles (F/B) IC

    The Thang (Part 1)

    There were 5 trees along one side of the parking lot equally spaced at 10-15 yds apart. So we lined up at one end and did some modified suicides. Crab walk to first tree and back. Do 5 burpees. Lungewalk to second tree and back. 5 burpees. High-knee skip to third tree and back. 5 burpees. Run to last tree and back. 5 burpees. Now that we were all thoroughly warmed up, we moseyed over to the levy (we unfortunately didn’t have a Chevy to keep us warm).

    The Thang (Part 2)

    Elevens were on tap. Star crunches (aka Rower crunches) on one side. Bear crawl up. Do 5 squats. Run down and do burpees on the backside. Bernie Sanders back up. Do 5 squats. Then run down to start again.

    The PAX were able to finish with a minute remaining so we moseyed back to close it out with the COT. Thanks for pushing me gentlemen!

  • Crazy 8’s – with a detour – from Reluctant Yankee

    A cold and damp gloom for a beatdown.
    I had the Q for a wet one ….ran to the Field across from the ZOO.
    Then we did a COP warmup
    SSH x 20, Imp Walkers x 10, Imp Walker Squats x 10, Hillbillies x 20 then Mtn Climbers x 20

    Mosey to the road that leads to the ZOO from Magazine.
    12 hard release merks at the crossing

    Mosey to the Birdwatcher statue (Audubon)
    Here we did a plank based exercise x 24 for each lap
    1. JLO 2. Plank Jack 3. Peter Parks 4. Park Peters

    Run back to the mid point of the 8. 12 hand release merks again.

    Mosey to the Magazine St entrance to the ZOO.
    1. LBT 2. LBC 3. Russian Twist 4. Freddie Mercs

    Complete a full 8 and rotate the exercise on every loop – restart at the top of the list.
    I completed 6 loops. Others completed 7.

    At the end we did Low Country Crab x 20.

    Run back to the FLAG. At the FLAG – we planked for the 6.

    COT:
    Gave thanks and gratitude for accountability and for maintaining relationships with old friends.

  • Where’s the red carpet….??? – from Gabrielle

    With plenty of preparation, YHC informed site AO Q that he would be making his triumphant return to the Bells that are most Sweaty and to plan accordingly. So imagine, to my great surprise, the lack of welcoming for YHC. Where’s the red carpet? Needless to say YHC was disappointed but fear not neither my plans nor my enthusiasm were changed. Maybe next time (next year?). Off we go!
    Stay at Flag for Warm Up:
    • Halo’s 10 clockwise and 10 counter clockwise
    • Around the World’s 10 clockwise and 10 counter clockwise
    • Open Gates I/C X15
    • SSH’s I/C x20
    Suitcase carry to end of median then Indian Run to Levee.
    At Levee Everest 7’s
    • At Bottom 6 Alt Clean and Press
    • Lunge Walk with Squat up Mountain
    • At Top Alt KB Swing
    • Suitcase Walk back down to bottom
    LBC’s and Flutter Kick’s IC while we wait for the six
    Mosey to soccer field for Chest/Back for 1 round
    • Chest press to skull crusher in boat position IC X20 4 count
    • Plank Rows IC X10 Each Side 2 Count
    • Merkin RH on Bel IC X10 LH on Bell IC X10 2 Count
    • Bent Over Row IC X10 Each Side 2 Count
    Time is running out! Tricep Extensions and Shoulder Presses while we suitcase carry to the Flag.
    Count off, Name-o-rama, announcements, intentions and prayer.
    Thank you for letting me lead!