F3 New Orleans

Category: New Orleans

  • Afternoon Delight! 9-22-2021 – from Almonaster

    Beating the Train!

    PAX:

    – Coastrat
    – Gabby
    – Subprime
    – FCOJ
    – Doc Ock
    – Almonaster

    Mosey to the field with the Soccer goal.
    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:

    Mosey to the Fly Hill.

    Dora

    Merkins – 100
    Squats – 200
    LBC’s – 300

    Bear crawl up and over the hill. Run Back.

    Mosey to the Fly, Light Pole.

    5 X’s

    Lunge walk 10 yards
    Merkins – 10
    Flutter Kicks – 10 2 is 1

    Mosey to Moana’s Island.

    Mary

    Freddie Mercury’s – 20 OYO
    Russian Twists (Douilles) – 20 2 is 1 OYO

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the opportunity to Lead!

  • El Diablo in the Fall – from Fracsac

    El Diablo is an AO where limits are to be pushed and new nearly impossible feats of strength are to be embraced. This was the intent at Pontiff this day where 6 pax converged to embrace the suck. With a cool breeze signaling the entrance of Autumn, Bogey, Boo-Boo, Hokie, Thumb War, RevSox and YHC got after it.

    Disclaimer given, then short mosey to the waterlogged field.

    Warmup

    SSh IC x 31
    AV IC x 10
    GG IC x 10
    Bat wings with AC, OC, SC and MNC

    The Thang

    BLIMPS can be tough, but we would put a theory to the test that SBE is a real thing. Glad you asked (you know you did). SBE means Simple But Effective.

    BLIMPS are composed of Burpees, Lunges, Imperial Walkers, Merkins, Plank Jacks and Squats.

    Start with 5 Burpees OYO, then 5 of the LIMPS in cadence. Run a lap around the track.

    Next round was 10, followed by a lap, then 15, then 20 and onto 25 where we ran out of time. We got two-thirds through the 5th round.

    COT

    NMM

    -Check on your F3 brothers. A pax could be in a mental battle where the wounds are deep but strategically well covered. We need each other now more than ever.
    -Lafitte recovery trip is scheduled for Saturday leaving from some coffee shop that has other stuff. You had to be there to understand, but know it was funnier than that really funny Dad joke. Anyways, check Slack for details. Bogey has the deets.
    -Fall is here, at least for now. Let’s hope it keeps the hurricanes away.

    SYITG

  • Burnin’ Down the Holy Day House w/ Rings of Fire – from Baywatch

    5 PAX joined yours truly to push themselves on this Sunday morning. The pleasantries were exchanged, disclaimer given, and then we moseyed to the museum steps for a warmup IC:

    SSH 25x
    Arm circles forward/backward 15x
    Grassgrabbers 15x
    Windmills 15x

    With the warmup complete, the fun stuff began. First came the Deep Sea Divers down the museum steps with 1 merkin per step. Then we turned around at the bottom
    and repeated back up to the top. Next we moseyed over to the pond to make one lap with three stops along the way. Rings of fire occurred at each stop with 3 rounds and 10 reps per round.

    Stop 1 was a static Al Gore with jump squats round 1, Mary Janes round 2, and 180 jumps round 3.

    Stop 2 was a static plank with diamond merkins, shoulder taps, and merkins.

    Stop 3 was a static six inches with flutter kicks (2 is 1), dying cockroaches (2 is 1), and box cutters.

    With the lap finished we moseyed to the foundry. 4 stations; 2 rounds; 1 person per station. Pull ups, big boy sit-ups, derkins, and the timer was a run to the track with 5 burpees and return.

    After that we moseyed back to the museum to finish off with Sunday Mornings. This is where Catfish and Tripleshift met the rest of the group to finish off the beat down. Catfish had just completed Week 2 of IPC with an awesome sub 30 minute time.

    Then back to the flag for name-o-rama, announcements, intentions, and a prayer.

  • 1.1 – 2.1 – 3.1 – 4.1 and Hawg 10 K – from Hokie

    3 Pax showed up on a gloomy “Moist” day

    1 mile opening mosey followed with 100 meter Sprint and 100 Mosey, 200 Sprint 100 Mosey, 300 Sprint 100 Mosey, 400 Sprint 100 Mosey, then 300-100, 200-100, 100-100, 200-100, etc…

    At 6:10 we did “Bell Curves”. Start at goal line, get to 100% by 50 yard line and taper…. rinse and repeat.

    Slow down with mosey to flag for some stretching

    Thanks for showing up Hawg & Moist

  • Lawn Dart for Pinwheels – from Reluctant Yankee

    I took Squeal’s scheduled beatdown. We welcomed Stuart Hill aka Lawn Dart for his first beatdown.
    I wanted to bring the tooth fairy and the pinwheel to WPM.
    Started with a longish mosey to Tulane near McAllister.
    COP1: SSH IMP walker-squats, Dying Roaches
    Mosey’d to the Field at Yulman
    COP2: Tooth Fairy – pushups up the stairs while partner did low country crab
    COP 3: PINWHEELs on the Field at Yulman – Plank Jacks – maybe we should make this a new AO one day a week? Just a thought.
    COP 4: Headed over to Little WPM – 20 Russian Twists every floor to the top
    down the stairs and over to WPM
    RUN TO THE TOP OF WPM at each level we did 10 merks
    Down the stairs and back to the FLAG. We had to hustle! arrived 30 secs late.

  • The Star of the Pyramid – from Fracsac

    YHC committed to the Star of the View as the IPC was completed Monday, and this guy had no intention of making a second go of it.

    Not sure who would be present, a simple beat down was prepared. Luckily Kimchi and Mambi showed up to prevent a one Pax show.

    Disclaimer given, then mosey to the lake side of the levee.

    Warmup

    SSh IC x 31
    AV IC x 10
    GG IC x 10
    Bat wings with AC, OC, SC and MNC

    The Thang

    Call in a Ponzi, a ladder, or a pyramid. Build upon each with a lap between. The lap was up and over the levee to street and back, completing 5 jump squats on top of the levee. Anytime a plane came, more burpees!

    5 Burpees
    10 big boi sit ups
    15 Merkins
    20 flutter kicks
    25 LBC’s
    30 Lunges
    35 shoulder Taps
    40 monkey humpers

    COT

    NMM

    -Next week is when the Q vs Q comes back with Boo Boo vs Kuch. You’re not gonna want to miss it. The belt provided by Mambi is over the top!
    -Lots of opportunities to help hurricane victims in the weeks to come. Check out Slack or Mumblechatter for deets. Not on Slack? Ask on Mumblechatter to be added and drop an email. Not on Mumblechatter? I’m speechless…..

    SYITG
    

  • Okwata 2021-09-16 – from Catfish

    Lovely damp Okwata morning with 14 PAX. Started by moseying over to the fountain with some high knees, butt kicks, side steps, and karaoke to get the blood flowing. Moved to lawn in front of fountain for Abe Vigoda, Grass Grabbers, and 8-counts x20. Moved to faces for Peter Parker Peters x20, Plank Jacks x20, Shoulder Taps x20, and Catalinas x20.

    On to House of Pain for a quick quarter Murph, then to the levee for some 11s. Exercises were Dr. Ws on one end, 8-counts on the other. PAX ran backwards up the levee, then stopped in the middle for 5 jump squats whenever crossing the top. Fun. Got about halfway through then called it because time was a-wastin’.

    Moved to lake area for three rounds of 12 EMOM burpees. Back to flag for CoT.

    Announcements – Dulac cleanup this weekend, stay tuned to #ida-recovery Slack group for details.

  • Frac’n Awesome – from Fracsac

    YHC arrived at the AO a little early to take part in the planned pre beat down prayer that was set up and supposedly hosted by one of our resident preachers. Being it was YHC and Kennah Brah that posted, Kennah Brah donned his preachers hat and led an outstanding prayer to inspire YHC into taking the Q. With the shovel flag planted, a brief disclaimer was given, then we got to it.

    Short lap around the parking lot.
    IW IC x 15
    GG IC x 10
    AV IC x 10
    HB IC x 15
    Bat Wings ending with MNC and dancing!

    The Thang

    The Motivator! Deconstructed SSH starting at 10 down to 1.

    11s with Burpees and Big Boi sit-ups in the parking lot. Mode of transportation was running.

    Mosey to base of pier for Dora:

    100 hand release Merkins
    200 LBC
    300 squats

    One pax does the exercise and the other runs around palm tree circle and back.

    We had 2 planes pass overhead, so more burpees!

    COT

    All 5 core principles adhered to by 2 HIMs!

    SYITG

  • FracSprints – from Fracsac

    Two Yutes and Thumb War gathered at Pontiff to see what horrible sprint work Pai Gow sent to YHC. Spoiler alert: it was beyond horrible!
    With the shovel flag planted, a brief disclaimer was given, then we got to it.

    1 mile warmup at a conversational pace.

    The Thang

    15 second race pace, 15 second easy jog
    30 second race pace, 15 second easy jog
    45 second race pace, 15 second easy jog
    60 second race pace, 15 second easy jog
    45 second race pace, 15 second easy jog
    30 second race pace, 15 second easy jog
    15 second race pace, 15 second easy jog

    Two minute recovery

    Rinse and Repeat x 4

    One lap cool down followed by 3 minutes of stretching.

    4.25 miles completed

    COT

    Coffeteria

    SYITG

  • Big Bro’s Birthday Beatdown – from Snooze

    11 PAX showed up in the humid gloom to celebrate a resounding Saints victory and get our swole on. In addition to celebrating a Saints win, I am also celebrating my older brother’s 43rd birthday today. I’ve been EH-ing him for a while now without success. I was hopeful that a beatdown inspired by his birthday might be the extra bit of guilt needed to finally coerce him into the gloom. Sadly, because he was overserved in Jacksonville celebrating the Saints win in person, my brother was not present for an FNG birthday beatdown. No matter, the EH-ing and the birthday inspired show must go on…

    Warmup
    SSHs x 20
    Imperial Walkers x 15
    Arm circles x 10 (both directions)
    Windmills x 10
    Grass grabbers x 10
    8-count bodybuilders x 10

    The Thang

    My brother was born on 09/13/1978, so we celebrated with a birthday-inspired Tabata block beatdown. 4 rounds of 9 exercises — 43 seconds of work with 13 seconds of rest between exercises – all while rocking out to some of 1978’s greatest hits!

    1. Blockees
    2. Curls
    3. Goblet Squats
    4. Alternating hand block merkins
    5. Overhead Press
    6. Block lunges
    7. Derkins
    8. Skull crushers
    9. Thrusters

    All you need to know about how this went can be appropriately summed up by Catfish’s post-beatdown message on the LVCC GroupMe: “good lord that was fun! Save that one so we can do it again soon!” Ummm, fun… sure…

    We finished up with some dealer’s choice Mary: Freddy Mercuries x 20, Box Cutters x 20, J-Lo’s x 20, and Flutter Kicks x 21.

    Closed things out with COT and special intentions for all those dealing with loss following Hurricane Ida. Thanks for the opportunity to lead.