F3 New Orleans

Category: New Orleans

  • Impromptu Swolefish – from Catfish

    9 PAX @ Swolefest this morn, Catfish at the helm.

    Started with windmills x 10, grass grabbers x 10, ssh x 20, and 8-counts x 15.

    Over to the pills for right leg step-ups x20, curls x 20, left leg step ups x20, derkins x20.

    Over to parking lot for Dora 1-2-3. 100 burpees, 200 leg lifts, 300 jump squats. Partner did farmer’s carry to end of lot and back. Mary waiting for the six with Freddie Mercurys, Hello Dollys, LBTs.

    Circled up for a ring of fire with brick plank and merkins. Back to feet for another round of curls x20, then 8-counts x15 for the finish.

  • CPR at The Real Rock City – from Fracsac

    8 pax at The Real Rock City looking to put some work in to improve and get stronger. Humidity is back, but not too bad. The 72 degrees weather was well received by Bogey, Scantron, Hand Grenada, RevSox, War Eagle, Marlin, Pai Gow and YHC.

    Disclaimer given, then mosey to the rock pile.

    Warmup was typical with some bat wings to get the arms ready!

    Grab a rock and rifle carry back to the field inside the track.

    The Thang

    CPR

    Cones are set up about 20 yards apart. Starting on one end:
    Curls IC x 10
    Presses (Overhead) IC x 10
    Rows IC x 10

    Bear crawl 20 yards, complete 10 x 8 count body builders, bear crawl back 20 yards. Then run a lap around the track.

    Completed 4 evolutions, mixing in some lunges with the bear crawls.

    Rifle carry rocks back to the pile, then complete 10 x 8 count body builders IC to get us to 50 total.

    Mosey back to the flag

    COT

    NMM

    -55 was the magic number for 8 count Body builders, it’s the Iron Sharpens Iron task of the month. Only 5 more OYO! Join on Slack for non stop fun!
    -The Pax thoroughly enjoyed the variety brought today, YHC could tell by the enthusiasm displayed!
    -Coffeteria was awesome as always, joined by the men from The View!

    SYITG

  • ReSurgence at Renaissance – from Heisenberg

    I ran into Surge for a second week in a row at the Jesuit football game on Friday night. He said he was going to Renaissance on Sunday. Surge being man of his word, made his Renaissance debut. I volunteered to Q to avoid 45 minutes of torture from Catfish or Fracsac.
    Warm up – IC Windmills 10, Imperial Walkers 20, Arm Circles 15 forward and 15 back, Overhead Claps 15, Seal Claps 15, Moroccan Nightclubs 15, Eight Count Body Builders 10
    Thang:
    Fountain Break 1- Left Leg Step ups 20, Right Leg Step ups 20
    Foundry – Indian Run to the Foundry for some pushing and pulling. Round 1 and 2 Timer 3 Eight Count Body Builders – Stations Pull Ups, Dips, Rows. Round 3 Timer 4 Eight Count Body Builders. Indian Run back to NOMA.
    Body Builders, Bear Crawls and Lunges – In the fresh cut grass we did five 8-Count Body Builders at each tree followed and alternating bear craws and lunge walks..
    Fountain Break 2 – Back to Fountain for a round of IC left leg step ups, derkins, right leg step ups and inclined merkins.
    Calf Work – IC 25 calf raises, 15 toes out, 15 toes in, 5 left leg and 5 right leg.
    Mary – IC LBC, Flutter Kicks, Real Freddie Mercuries.
    We finished with 3ish Sunday Mornings and five more 8-Counts to get Frac up to the 50 needed for the October ISI challenge.
    COT
    Coffee at PJ’s where we were joined by Triple Shift.

  • 8 Counts Steal the Show – from Fracsac

    YHC and Hokie took on the Westward Ho on a slightly muggy but dry morning. Started with a mosey to the pier, where the warmup happened. 15 x 8 count BB’s to round it off with some burpees as planes passed overhead.
    Mosey back to the parking lot for a little Dirty Mac Duece, where 8 count BB’s took up two of the spots for 24 more. We did other stuff too, and burpees as a plane passed overhead.
    Four corners in the parking lot with another 10 x 8 count BB’s, with other stuff sprinkled in, including burpees IC.
    Finished it off with a little Mary and a COT

    Perfect start to the day!

    SYITG

  • 4 Good men making a better world – from Kenna Brah

    Warm up
    Light Jog, Butt Kicker, High Knees
    Hillbillies 30x
    Toy Soldier 30x
    Arm Circles 30x each move
    Rnd 1
    3 Rnds – 1 Min each ( 15 min )
    1. 4 Cones Jog around
    2. SSH
    3. Left/Right Over Cones
    4. Straight Sit up – Arms out
    Rnd 2- Pavilion – 1 Min each exercise 3 Rnds
    Decline Merkins
    Single Leg Squats
    Ring Rows
    Side Leaning Pulls
    Xtra
    10 – Kneeling Getups
    On Knees Feet brace – lean forward
    Walk Back
    Balance work and squats on curb

    Announcement/Intentions/Prayer

  • Brick or Treat – from Rudy

    3 PAX in the Okwata gloom. Some other LVCC clown-car PAX decided to stay home, apparently. The path to the levee was definitely wet. Too wet, even for YHC. So instead, Frac, Baywatch and YHC grabbed some bricks from the Mini and headed over to the fountain to start our day off right. The fountain was flowing in all of its glory. A great place to get the blood flowing!

    Warmup with some stretching, SSH, IW and some arm circles (con bricks)

    Thang 1: What YHC calls (as of about 3 minutes ago) the “Leg Machine”. 2 PAX doing leg stuff, while one PAX runs a loop. Keep exchanging roles, so everyone gets plenty of chances to run while not missing out on any of the leg stuff. Go through step-ups, squats, lunges, monkey humpers, calf raises. And keep carrying your bricks.

    Thang 2: Over to the water for a Route 66 with Floyd Mayweathers (yes, with the bricks). That was a bit harder than I expected.

    Thang 3: Four Corners (at Canal). 10 Brickees, run up the hill. 10 Dying Cockroaches (yes, with your bricks). Brick-Bearcrawl across the neutral ground. 10 Merkins, run down the hill. 10 BB Situps. We got 3 cycles in.

    Moseyed back to the flag for COT. Finally dropped the dang bricks. I forgot how hard just holding the brick for 45 minutes can be… My forearms are still jelly.

    Thanks, Baywatch, for encouraging me to get back out to Okwata. Okwata – I’ve missed you of late, I look forward to making you part of the regular schedule again.

  • Welcome back Bear for IPC 2021 Week 4 – MaryAnne’s Mayhem – from Hokie

    For this 45 minute workout, set the timer for 52 minutes and 30 seconds 😉

    AMRAP

    In sets up 25 with a 25 yard run, 3 burpees and 25 yard run back

    200 curls (8 sets of 25)
    175 squats (7 sets of 25)
    150 Overhead Press (6 sets of 25)
    125 Kettlebell Swings (5 sets of 25)
    100 Merkins (4 sets of 25)
    75 Thrusters (3 sets of 25)
    50 Bonnie Blairs (right leg-left leg = 1 rep) (2 sets of 25)
    25 Blockees (1 sets of 25)

    If you finish all of the exercises, repeat in reverse order from the last time you just did it.

    The burpees DO NOT count in your rep count.

    900 reps is the total if you get through all of the exercises.

  • Welcome back Bear for IPC 2021 Week 4 – MaryAnne’s Mayhem – from Hokie

    For this 45 minute workout, set the timer for 52 minutes and 30 seconds 😉

    AMRAP

    In sets up 25 with a 25 yard run, 3 burpees and 25 yard run back

    200 curls (8 sets of 25)
    175 squats (7 sets of 25)
    150 Overhead Press (6 sets of 25)
    125 Kettlebell Swings (5 sets of 25)
    100 Merkins (4 sets of 25)
    75 Thrusters (3 sets of 25)
    50 Bonnie Blairs (right leg-left leg = 1 rep) (2 sets of 25)
    25 Blockees (1 sets of 25)

    If you finish all of the exercises, repeat in reverse order from the last time you just did it.

    The burpees DO NOT count in your rep count.

    900 reps is the total if you get through all of the exercises.

  • Welcome back Bear for IPC 2021 Week 4 – MaryAnne’s Mayhem – from Hokie

    For this 45 minute workout, set the timer for 52 minutes and 30 seconds 😉

    AMRAP

    In sets up 25 with a 25 yard run, 3 burpees and 25 yard run back

    200 curls (8 sets of 25)
    175 squats (7 sets of 25)
    150 Overhead Press (6 sets of 25)
    125 Kettlebell Swings (5 sets of 25)
    100 Merkins (4 sets of 25)
    75 Thrusters (3 sets of 25)
    50 Bonnie Blairs (right leg-left leg = 1 rep) (2 sets of 25)
    25 Blockees (1 sets of 25)

    If you finish all of the exercises, repeat in reverse order from the last time you just did it.

    The burpees DO NOT count in your rep count.

    900 reps is the total if you get through all of the exercises.

  • Leave Some Men Behind (And then find them) – from Tinkles

    It was a nice morning for workout. The park still looks like a firewood farm in many of our usual locations. Good excuse to stick the track for some running. A lighter but spirited crew brought their A-game today.

    Warm-up: Arm circles (forwards and back), Grass Grabbers

    First Thing: 1.8 mile Indian run around the park. 2 modifying pax finished along with the main group. 2 additional pax were still modifying.

    Next Thing: Ring of fire merkins x 2. Still missing two guys.

    Next Next Thing: Mosey to lot in front of the zoo for some 4-corners BLIMPS. Pretty sure they will catch up with us soon.

    Next Next Next Thing: Head to the parking lot for some Mary. The girls workout is going full blast and who is that over there doing their own Mary… the missing pax! Great instincts to seek out friendly foe! Rewards with Russian Twists, LBCs, Penguins, Dying Cockroaches.

    Last Thing: One more four corner BLIMPS modified to take us back to the flag.

    Extra Credit: planks with mission impossible.

    COT: count off, namorama, and intentions. T-claps to our lost friend Pauly D who is town for a brief stopover and came out to the gloom. Welcome back friend! Have a great week.