F3 New Orleans

Category: New Orleans

  • Afternoon Delight – 12-29-2021 – from Almonaster

    Last Afternoon Delight of 2021, let’s end it with 21’s for 21!

    PAX:

    – Gator Roll
    – Coast Rat
    – Blowout
    – Douillie
    – 2nd Line (from down range)
    – Whopper
    – Almonaster

    Warmup:

    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Balance on 1 foot for 10 seconds – Each Foot
    The Morpheus – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Line by the Statue. One exercise for 21 reps, then mosey to the Stop Sign for a 2nd exercise for 21 reps. back and forth, continue for 21 exercises.

    Burpees – 21 IC
    LBC’s – 21 IC
    Squats – 21 IC
    LBT’s – 21
    Rocky Balboa’s – 21 IC
    Hello Dolly’s – 21 IC
    Curb Dips – 21 IC
    Flutter Kicks – 21 IC
    Merkins – 21 IC
    Scissor Kicks – 21 IC
    Right Leg Step-ups – 21 IC
    Curb Incline Merkins – 21 IC
    Left Leg Step-ups – 21 IC
    Box Cutters – 21 IC
    Bobby Hurley’s – 21 IC
    Curb Decline Merkins – 21 IC
    Right Leg Lunges – 21 IC
    Right Arm Punch Through Planks – 21 IC
    Left Leg Lunges – 21 IC
    Left Arm Punch Through Planks – 21 IC
    Douille’s (Russian Twists) – 21 IC

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the opportunity to Lead

  • Closing the Year Out in Stylish Misery – from Baywatch

    As most of the Lakeview crew knows, Baywatch loves his bear crawls. So, I was searching through the Exicon Tuesday night for something memorable (and miserable) and I found the No Mercy Mile. 2021 was merciless on many folks so I thought it appropriate to be the same for my last Q of the year.

    5 PAX joined me in the gloom. We headed over to the track for the warmup:

    SSH 20 IC
    Imperial Walkers 21 IC
    Hillbillies 20 IC
    Low Slow Squat 22 IC

    The Thang—No Mercy Mile

    We began at the mid point of front stretch on the track. Jog to turn 1: bear crawl to turn 2. Jog to mid point on back stretch. Do 25 merkins. Jog to turn 3: lunge to turn 4. Jog to starting point perform 25 squats. R & R three more times. At completion, we had bear crawled 400 yards, lunged 400 yards, performed 100 merkins and squats all while completing 1 mile.

    We all finished the mile with a few minutes to spare so we circled up for 3 minutes of stretching. To finish it off and in honor of our fearless Nantan, Fracsac, we closed it out with 5 burpees.

    Happy New Year! Thanks to you all for pushing me this year!

  • 6-10 Sprint on Hokie’s Bday – from Thumb War

    After a prior week’s SwoleFest, Kuch EH’d me for the Stomp Q stating that the Q can do whatever he wants, including sprint work on the track. I was sold.

    I naturally knew I should seek input from Sprint guru Pai Gai and that I did during the second half of the Ian Book beating. This is what we came up with this version of the 6-10 Sprint.

    I showed up to a Pax of 3 stretching and that’s all that would show as 5:30 struck.

    We slow pace jogged up Roosevelt Mall around NOMA to Wisner and back around NOMA but detoured around LCM to enter the track on the railroad side. I believe we covered a little over a mile before our track thang. Track was dark and wet but no problem.

    We would stay as a pax for 100 Meters easy jog/ recovery then 200 Meters hard / sprint. Once you concluded your 200 Meters sprint you would do a burpee. Then rinse and repeat adding a burpee. You would plank and wait for the 6. We did a total of 8 rounds with last round sprint being an entire lap (400 M). 8 carried significance as it was the # of times Ian Book was sacked the night before.

    With about 9 mins to spare we moseyed to the flag for Mary (Freddie mercuries, tin snips and LBT’s) and stretching led by High Rise. All in we covered about 3.3 miles.

    We concluded with COT.

    I thoroughly enjoyed the convo with our small PAX and a nice change of Tuesday scenery and faces I haven’t seen in a while. Don’t be afraid to put your stamp on the stomp!

  • Pass the Rock – from Mahatma

    SSH
    Side lunge
    Scorpion Kicks
    Mnt Man Poopers
    Hand Release Merkins

    Grab a rock – on our way to the field 2×2 rinse and repeat pull ups

    Opening
    CrawDaddys
    Start in plank at the goal line –
    2 merkins 2 double under 2 ST
    crawl bear to the 5
    4 4 4
    crawl bear to the 10
    6…..
    8…..
    10…..
    Hold plank for 6

    12 x 2 x 7
    Always start with 2 burpee then 7 of the exercise alternate running with rock overhead or Kong to the next yard line starting at the goal line (Pax stayed together)
    At the 50 it will be a double down
    7 burpees x 24
    1 cross over push ups
    2 front raises
    3 squat press
    4 amr hammer
    5 curls
    6 7 BP x 24 Big Boy
    7 Tri cep ext
    8 v ups
    9 Carolina dry docks
    10 Rowa
    11 Man Makers

    After finishing pax lined up for some requested Mary x 20 ea
    X-Factor
    Susie Q
    LBC

    On our way back 2x2x2x2 rinse and repeat pull ups

    Head back to the flag

    COT

    At the time it was unknown why FastTax was a no show so YHC busted his balls a bit but ultimately passed the Rock City Site Q to him. Now knowing he’s in Nashville caring for his ill dad, prayers are being lifted up.

    Honor to lead – push yourself outside your comfort zone

    God Bless

  • Il Giro d’Italia – from Rudy

    YHC started taking Italian classes over the last year, with the hopes and expectations of being able to speak the language on a yet-to-be-scheduled trip to Italy. The year started strongly, leading to a promise made to El Guapo that YHC would lead a Q in Italian by the end of the year.

    Then YHC fell off the wagon. But the promise remained. And running out of time, YHC finally bit the bullet and decided to give this a whirl. So 9 PAX joined YHC for a journey through l’Italia on this gloomy, wet morning. Welcome Boucher from Macon, GA! And good to see Special K back in the gloom!

    E cinque e mezzo. C’é F3 e mi chiamo Rudy. No sono un formatore professionista. Sei responsibile della tua sicurezza. Spingerti, ma non farti del male. Andiamo in campo!

    Warmup:

    SSH, Abe Vigoda, Pietro Parker, Parker Pietro. Posizione di portenza, Mossa! In Cadenza, Esercizio! Uno, Due, Tre….

    At this point, PAX count dropped by 1 as Magcyver sprinted off to “take care of some business”

    The Thang: A tour of Italy

    The fortress cities of the Tuscan Region. Lets tear down the walls (of Jericho). 7 8-count-body builders, and a lap around half the field. Repeat 7 times.

    The northern Alps. At the front of the gym, lets climb the mountains (aka “stairs”). Bear crawl up, 5 merks. OK, that one is easy. Lets get harder… Repeat with Crawl bear, Crab walk, and Walk crab. Then repeat going back down the ladder.

    On to Pompeii (the Gazebo), in the shadows of Mount Vesuvius (the giant hill…). Here, the PAX recreated the everyday activities that the people of Pompeii were engaged in when the volcano erupted. We “put the dishes in the cabinet” (aka, Right Leg Stepups). Then put some dishes in the Left cabinet. Then we went and sat down for a bit in our Peoples recliner chair.

    On to the ruins of Roma (the Rock Pile). Grab a rock for some “Eternal City” exercise sets. Rows, Curls, Situps. In silence. Just start going. YHC has a count in his head, and announces when we have hit the end. But until then – just keep on lifting.

    Finally, a quick visit to the rocky mountainous island of Sicily (i.e., the railroad tracks) for some balance and walking as we stare into the lights of the approaching train.

    Then back to the flag for a COT (welcome back Macgyver!). Prayers of thanksgiving and for health of ill PAX. Thank you all for pushing me to meet a commitment. May 2022 bring me a better grasp of the Italian Language!

  • “Dual”-Ing Birthdays with Bogey & Hokie – from Hokie

    Frac, Boo-boo, Slinger, Firefox, ShortBus, SOGO & Douille joined Bogey & me for our birthday party

    Warm Up
    12. ABE VIGODA for December
    28 ARM CIRCLES 14 F & 14 B
    19 GRASS GRABBERS
    68 Shoulder Taps 1 is 1 (for Bogey’s birth year 1968)
    53 SSH OYO – 1 is 1 for Bogey’s age

    Low, slow bear crawl to the arch

    Cubbies for 28’s
    Hand Release Merkins
    Squats
    Irkins
    Left leg Step ups
    Derkins
    Right leg step ups

    Mosey back to flag for 62.53’s
    6 & 2 at the flag and 5 & 3 at the Arch

    6 Hand Release Merkins &
    2 burpees

    5 jump squats &
    3 T Merkins (2 is 1)

    Rinse & Repeat

    Handoff from Hokie to Bogey at the halfway point…

    Mosey to stairs
    1 incline Merkin on 1st step… 2 on 2nd … onto 7 at 7th (28 total)

    Pause for 6 left pistol squats & 6 right leg pistol squats
    28 Monkey Humpers
    28 calf raises

    Rinse & repeat 4 times up the stairs

    5 burpees

    Traverse down the stairs with 7 dips “dumpers” on 7th step, 6 on 6th… 1 on 1st (28)

    Pause for 6 left pistol squats & 6 right leg pistol squats
    28 Monkey Humpers
    28 calf raises

    Rinse & repeat 4 times down the stairs

    9 burpees (1959)

    Mosey to flag for Mary

    LBC’s with pause at 53 and then continue to 62.

    28 dying cock roach

    Close with Wank Lazy Boys

  • ‘21 Skinny Final – from Tinkles

    12 Pax needed a good sweat after a glutinous Christmas weekend. No place like the Skinny to start the week off and balance out the ongoing holiday fun. It was good to see a crew that was ready to work!

    Warm up: Mosey to grass zoo lot for warm up of SSH, Grass grabbers, Imperial Walkers, Peter Parker, Mountain Climbers, Parker Peters.

    Mosey to the levee for some hill work. Run towards the Corps building with going up and down the levee between each light pole.

    Mosey over to Carver Playground. Pax thinks this is a first. It’s good to get out in the neighborhood a bit. Suicides on the basketball court followed by some Mary and merkin ring of fire. 4-corner BLIMPs on the field. Good work.

    Mosey back to the park and the pull-up station. Four stations of work in rotation.

    Mosey back to the flag for count off, namorama, and COT. Great seeing everyone and thanks for the chance to lead!

  • The Dirty Dozen – from Hokie

    After attending workouts this past month with the 12 Days of CHRISTmas and 12 Days of Fitmas… it was time to unveil the Dirty Dozen

    Warm up

    Abe Vigoda x12
    Grass Grabbers x12
    SSH x12
    Imperial Walker x12

    The thang

    The Dirty Dozen

    12 is the number

    Each round add an exercise

    Round 1. 12 burpees
    then lunge 12 concrete squares

    Round 2.
    12 Burpees
    12 Curls
    then lunge 12 concrete squares

    Round 3.
    12 Burpees
    12 Curls
    12 Cross over Merkins (1 is 1)
    then lunge 12 concrete squares

    Round 4.

    12 Burpees
    12 Curls
    12 Cross over Merkins (1 is 1)
    12 Shoulder Presses
    then lunge 12 concrete squares

    Round 5 … change mode of transportation to Bernie Sanders and restart accumulation for rounds 5-8

    12 Squats then Bernie 12 Square

    Round 6.
    12 Squats
    12 4 count SSHs
    then Bernie 12 Square

    Round 7.
    12 Squats
    12 4 count SSHs
    12 4 count mountain climbers
    then Bernie 12 Square

    Round 8.
    12 Squats
    12 4 count SSHs
    12 4 count mountain climbers
    12 4 count flutter kicks
    then Bernie 12 Square

    Reset again for 9-11 and change mode of transportation to mosey

    Round 9
    12. Coupon bench Presses
    Then mosey 12 squares

    Round 10.
    12. Coupon bench Presses
    12, 2 count Coupon twists (American Hammers)
    Then mosey 12 squares

    Round 11.
    12 Coupon bench Presses
    12 2 count Coupon twists (American Hammers)
    12, Pull Throughs
    Then mosey 12 squares

    Round 12
    12 reps of 1-11 above
    Plus 12 Triceps

    Thanks for allowing me to close out my 62nd trip around the Sun with this Q

  • 2 steps forward – 1 step back – from Hokie

    Just like in life, we will accelerate and then slip…

    Seeing no Q sign up, I decided to roll out my 62nd trip around the son by Q’ing this morning at Renaissance and again tomorrow at The Joy

    The Warm up include 10x Abe Vigoda, 10x Grass Grabbers and 20x SSH

    The Thang

    We moseyed to the field in front of NOMA.

    Lunge FORWARD 2 trees
    5 Merkins for Vagabond & Hokie and 5 burpees for Frac
    Lunge BACKWARDS one tree back towards NOMA
    5 Merkins for Vagabond & Hokie and 5 burpees for Frac

    RINSE & REPEAT 5x

    Turn around so we can head back towards NOMA

    This time we will mosey forward 2 trees
    5 T Merkins (2 is one)
    Mosey backwards aka Bernie one tree
    5 T Merkins (2 is one)

    Rinse & Repeat all the way back to NOMA

    With about 15 minutes left, the Q threw Frac into a state of questioning by announcing “Let’s head to the back of NOMA”

    At the back we went into one minute AMRAPs

    People’s Chair for one minute “rest”
    1st AMRAP for our Nantan – BURPEES!

    People’s Chair for one minute “rest”
    Next – Shoulder taps for one minute

    People’s Chair for one minute “rest”
    Straight into Sunday Mornings for 1 minute

    People’s Chair for one minute “rest”
    Low, slow squats for 1 minute

    People’s Chair for one minute “rest”
    Straight into Sunday Mornings for 1 minute

    People’s Chair for one minute “rest”
    LBC’s for 1 minute

    People’s Chair for one minute “rest”
    Straight into Sunday Mornings for 1 minute

    Close with People’s Chair for one minute “rest”
    Straight into Sunday Mornings for 1 minute

    Thanks for the privilege!

    I love you all and THANK you for your friendship and your efforts to make me a better man

  • Triple Shift Birthday Q – 54 & 100 – from Triple Shift

    I’ve circled the Sun for 53 years and now I am entering my 54th year. With the passage of time, I can’t help but contemplate my life and how blessed I am to have a wonderful wife of 25 years and five (5) fantastic children! How did I get here? Well, I could answer that in so many ways but for today, I want to honor and recognize my dad who would have been 100 this year if he were still alive. With that in mind, I gave the disclaimer and did a very untraditional run for The Uptowner.

    WARMUP
    I gave the instruction to the PAX that we are running the one (1) mile Pontiff loop and that when we would encounter another person, we would greet them with a hearty “Merry Christmas.” If that person responded back with a “Merry Christmas” we would then perform five (5) burpees and four (4) big boy sit ups. If, however, they responded with anything else, we would perform ten (10) burpees and eight (8) big boy sit ups. Groans and protests ensued from Rev Sox….which validated my decision. During our run, we only encountered one guy walking a dog and he had his ear buds on and never responded at all when we all said, “Merry Christmas.”

    THE THANG
    When we arrived back where we started, we headed out to the football field, and I had the pax line up on the goal line for a tribute to my dad (who would have been 100) and to my birthday (54). For the exercise, we would bear crawl 100 yards and for every five (5) hand touches, we would get up and then perform four (4) forward lunges and then repeat until we reached the other goal line. After we reached the far goal line, I modified the exercise heading back. We would bear crawl 100 yards again but for every five (5) touches with the right hand, we would then perform four (4) burpees. Repeat that sequence until we reached the original goal line. That was a real crowd pleaser!

    With time running out, we partnered up and did B.L.I.M.P.S. around the track. Pax 1 and Pax 2 would run in a opposite direction around the track and when they met up, they would perform 5 burpees. After they performed their exercise, they would take off in the opposite direction and then perform the next exercise of 10 lunges (2 is 1) and so on until we finished with the thirty (30) squats.

    COUNTOFF, NAMERAMA, AND COT
    So very thankful for E Major (my 2.2) and the seven (7) other PAX members coming out to celebrate my birthday! Getting older is a natural condition but getting better takes intentionality, endurance, consistency and accountability. With that, may you experience a peace filled Christmas season and a blessed New Year as we continue to accelerate together throughout 2022!