F3 New Orleans

Category: New Orleans

  • Mothership with Frac – from Fracsac

    14 Pax made a choice to take the DRP on their journey to get right and posted to The Mothership to see what YHC had on the beat down menu. With a shovel flag planted, disclaimer was given, then:

    Mosey over to the Great Lawn and circle up on the grass for a warmup:

    SSH IC x 31
    Abe Vigodas x 10
    Grass Grabbers x 10
    Bat wings AC, SC, OH, MNC, Chinooks
    Self love x 10

    Cones were already set up like a basketball court for the first item on the menu:

    Bear crawl burpee suicides
    Bear crawl from baseline to quarter line, 5 burpees and bear crawl back.
    Bear crawl from baseline to half court, 5 burpees and bear crawl back.
    Bear crawl from baseline to three quarters line, 5 burpees and bear crawl back.
    Bear crawl full court, 5 burpees and bear crawl back.

    Next up, Embrace the Suck

    Circle up and do the following AMRAP for 3 minutes:
    Jump squat x 7
    Merkin x 7
    LBC x 7

    Four corners:

    Corner 1 – Catalina Wine Mixers IC x 10
    Corner 2 – Sister Mary Katherine IC x 15
    Corner 3 – 8 count Body builders IC x 12
    Corner 4 – Bobby Hurleys x 20

    Mosey across bridge behind Cafe Du Monde to the rarely visited area of the park.

    Circle up for Merkin Wave:

    All pax in plank position, first person does one merkin, then the next person to the right does a merkin, looked like a wave flowing around the circle, until we got back to the first person who then performed 2 merkins, repeated all the way up to 10.

    EMOM x 5 minutes of Burpees just because!

    Finish off with a little Mary.

    Mosey back to flag for COT with last 2 minutes of stretching.

    – YHC was happy to take the Mothership and try a couple new things.
    – City Park cleanup followed with Coffeteria at Cafe Navarre
    – The heat and humidity are back, drink lots of water!

    SYITG

  • Prime Day at Okwata – from Triple Shift

    With Christmas in July as a made-up sales holiday, I went along with the theme of prime day (numbers) at Okwata. As a last minute Q, I wanted to get some vertical pulling since most of our exercises involve some sort of horizontal push (merkins, burpees, 8 count bodybuilders, etc.) Really missed the Murph training so I did something similar!

    As I pulled up to the AO, I made a quick decision to bring out the kettlebells and the other PAX members provided sandbags and coupons. Sudden change to a strength workout instead of only a bodyweight workout so we can get SWOLE!

    WARMUP
    31 SSH, 20 Low Slow Squats, 20 Imperial Walkers, 20 Peter Parkers, and 20 Plank Jacks all in cadence.

    THE THANG
    3 Pull Ups, 5 Heisenbergs (Burpee with 2 merkins) and 7 goblet squats every 90 seconds for 16 rounds.

    Note: I was a little ambitious with wanting to do 20 rounds but we ran out of time so we did 10 rounds with a 3 minute break followed by 6 rounds. The interval timer is a fantastic accountability tool (crowd pleaser) since it doesn’t care how tired you are!

    CIRCLE OF TRUST
    Countoff, Namerama and Intentions – We had eight (8) PAX members with Bleu Claws putting the EH on FNG – Smores who teaches at Mt. Carmel, 4 kids and rode his bike to the AO. Welcome A…Aron from Chattanooga, TN who comes to town every month for his job! Prayers for healing for friends and family members who are dealing with addiction, cancer and depression. Thanks for the opportunity to lead!

  • Fear and Self-Loathing in El Diablo – from Bolt

    After a cold-induced break and a quick trip out of town, nine days lapsed between posts so yours truly was full of self-loathing and fearful of phoning in the Q. Hopefully the PAX didn’t feel that way after I decided to try out an idea I’ve been toying with: a Yin/Yang themed workout taking advantage of the universal truth of equal and opposing forces that keep all things in balance.

    Mosey to rock pile, cue obligatory highly curated playlist (which began with the classic “Rapper’s Delight”) and warmup then carry a medium rock to the pavilion, grab some bench. YHC explained each round would consist of an exercise done as we always do (Yin version), followed by a modified version that incorporated doing it from an equal but opposite perspective (Yang version). After doing the first two exercises in cadence we switched to OYO for the designated reps on the Yin and IC for the Yang.

    Warmup IC: SSH, arm circles forward/back, tclaps, seal claps, Moroccan night clubs, self love (all 20x); Toy soldiers, Hillbillies (15x)

    YIN-YANG:
    Squats(rock)/Yang (no rock): hold bottom of squat for 3 count and push ground away, squeeze glutes at top for each rep

    Merkins/Yang: hold mission impossible for 3 count and extend arms with plank jack at top for each rep

    Reverse lunges R/Yang: hold left leg at 90 degrees/R leg full reverse lunge with tall torso for 3 count, stand up and touch L elbow-R knee

    Derkins/Yang: one derkin to Peter Parker to derkin for each rep

    Reverse lunges L: hold right leg at 90 degrees/L leg full reverse lunge with tall torso for 3 count, stand up and touch R elbow-L knee

    Irkins/Yang: one irkin to Parker Peter to irkin for each rep

    Side lunges R then L: focus on driving through lunged heel, “pushing Earth away from you” on the up

    Diamond merkins/Yang: diamond mission impossible for 3 count, extend arms with shoulder taps at top

    Return rocks to pile, mosey to flag for COT, etc., welcoming FNG>Satchmo who happens to be my 17yo. Thanks, men, for joining me in the gloom and hope you enjoyed the suck as much as I enjoyed the Q. Until next time…

  • God Bless America – Keep 141, 156, 256 safe – from Hokie

    10 packs showed up on Friday to pay respect to America the 141 the 156 and the 256

    Mosey from the flag to the rock pile and then lineup on the football field in the end zone on a sideline

    21 side straddle hops and 10 Burpee‘s with a double Merkin

    400 m run and 30 side straddle hops

    10 tricep extensions and 10 Burpee’s with double Merkins.

    Lunge walk all the way across the end zone from one side line to the other.

    20 merkins and 10 Burpee’s with double Merkins.

    bear crawl from the side line all the way across the end zone back to the starting sign line.

    400 m run and 30 more side straddle hops

    30 shoulder presses and 10 Burpee’s with double Merkins.

    Lunge walk back across the end zone.

    40 squats and 10 Burpee‘s with double Merkins.

    Bear crawl back across the Endzone.

    400 m run and 30 side straddle hops.

    50 chest presses and 10 Burpee‘s with double Merkins.

    Lunge cross back across the Endzone to the other side line.

    60 shoulder taps and 10 Burpees with double merkins

    Bear crawl back across the end zone.

    Finished with 400 m run and 30 more side straddle hops.

    That is a total of 141 side straddle hops and a 1 mile run along with 70 Burpees with Double and Merkins for those doing the ISI challenge

  • 17.76 Ruck with Burpees for ISI – from Hokie

    17.76 with 3 Pax at Baba WaWa with Rucks… 17 lunges (2 is 1) then 10 Heisenberg (Scott Landry) Seal Burpess…rinse and repeat 3 more times…

    Repeat 4 more times with 9 double merkin burpees instead of 10…

    so 136 Lunges with Rucks (2 is 1) in 8 increments of 17 with 76 Double merkin burpees for ISI

    Finish with Ruck to Treasure Chest casino and back

  • Misty Mountain – 7-3-2021 – from Almonaster

    Tulane Library!

    PAX:

    – King Kong
    – Moist
    – Willy
    – Chiquita

    Warmup:

    Mosey to Tulane breezeway by Freret

    Warmup:

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

    The Thang:

    Mosey to the Library.

    Incline Merkins – 10 IC
    Dips – 10 IC
    “DD’s” Daredevil Decline Merkins – 10 OYO
    Rinse and Repeat.

    Take a Lap.

    Right leg Step-up – 10 IC
    Squats – 10 IC
    Left Leg Step-up – 10 IC
    Rinse and Repeat

    Take a lap.

    To all, legs hanging off of the ledge.
    LBC’s – 15 IC
    Flutter Kicks – 15 IC
    Box Cutters – 15 IC
    Hello Dolly’s – 15 IC
    Douille’s (Russian Twists) – 20 IC

    Mosey to Tulane Quad

    Ring of Fire – Merkins – 10
    Gator Roll – 10 OYO
    Ring of Fire – Merkins – 10
    Burpees – 10 OYO

    Back to Flag
    COT
    Birthdays
    Anniversaries
    Announcements,
    Intentions
    Prayer

    Thanks for the opportunity to Lead!

  • Start of 2021 – Second Half – from Thumb War

    PAX: Frozo, Short Bus, T Square, War Eagle, Frac Sac, Thumb War

    5:00 start (5:02 everywhere else)

    Disclaimer for my first Q at this great AO.

    Mosey around the block…

    WARMUP: (at River shack synthetic lawn by Wall Mural)

    SSH
    IW
    Abe Vagoda
    Arm circles Front & Back
    Grass grabbers
    Mountain climbers

    THANG:
    Mosey to levee….

    Partner up for DORA

    Round 1
    Partner 1 Back peddles up and single Burpee at the top.

    Partner 2 starts with the exercise. Alternating to complete the following:

    100 merkins
    100 plank jacks
    150 Bonnie Blairs

    Round 2 – switched partners
    Bear crawl up Jog down

    50 merkins
    100 squats
    150 LBC’s

    Q called for a light drizzle cool down on the workout and revived it.

    MORE THANG:
    Mosey to BENCHES at the mural

    * Incline merkins (20)
    * L step ups (20)
    * Dips (20)
    * Calf raises (30)
    * Derkins (15)
    * R step ups (20)

    Self love to loosen the shoulders up

    * Shoulder taps (10)
    * Squats (20)

    MARY:

    Freddie mercuries
    Hello dollies
    American Hammers
    Penguins
    Lazy Boyz (demonstration by short bus)
    Tin snips (Dealers choice by Frac)”

    Ring of Fire
    1 round with 10 merkins and planking

    COT with St. Ignatius Prayer of Generosity. Best wishes War Eagle with family car search.

    Thanks for the opportunity to take the lead this morning. Will be back for more.

  • Prepping for the 2022 USA Games – from Hawgcycle

    Conditions: 76 degrees, Humidity 89%, Wind 3 mph from the East

    Pax: MulliCan, The List, Field Lice, Forty, Yank, Sabrina the Teenage Witch, Two Tickets to Paradise, The Moistest, Papa, Will.I.AM, The Biebs, The Driest of Sockets, Grind Breaker, The Clammiest of Chowdahs, Bananarama, Bone Thug, and Nipster.

    Warm-up

    SSH x 25; IW x 25; DQ x 10; Floyd Mayweathers x 24; LSS x 25; Joe Bidens x 25; Bat Wings (FAC x 25; BAC x 25; Seal Claps x 25; OH Claps x 25; Moroccan Night Clubs x 59)

    The Thang

    Mosey to ….The Wall
    • BTW + Floyd Mayweathers x 12; BTW + Joe Bidens x 12….repeato
    • London Bridge x 12; Mike Tysons x 12…..repeato
    • BTW + Floyd Mayweathers x 12; BTW + Joe Bidens x 12

    Mosey to the Bandstand for…..

    Ring of Fire – 9 merkins each (start when pax on the left gets to 5). Hold plank the rest of the time. 2 rounds

    Mosey to the grass for….

    EMOM Burpees. 4 rounds of 12 and one round of 11 for 59 total

    Mary – Crunchy Frog x 20

    Mosey back to the flag for COT

    Prayers for Landing Strips Dad and Fast Tax Son and friend deployed in Syria

    NMM
    • Thanks to Yankee for having the idea of running my 181st 10K after the Birdcage as I raise money to help send 59 Louisiana athletes and 25 coaches to the 2022 USA Games in Orlando. Special Olympics has a lot of shared values with F3 – physical fitness, inclusivity, and leadership. Heartfelt thanks to everyone in F3 for their support of this fundraiser. If you would like to volunteer with Special Olympics, reach out to me and I can show you how.
    • Thanks to Bieber, Angie’s List, Mulligan, and Yankee for joining me for 10K #181. It’s always a big help to run with others.
    • I’m convinced that Bat Wings is totally mental. It sucked the first time I ever did it, but not anymore. I think my mind got used to it more than my shoulders. You get to a point, where your mind says “you should not be holding your arms up this long….PUT THEM DOWN.” But if you can get past that, your shoulders become fairly numb and it doesn’t hurt too much anymore. I’ve done it so many times now that I think it takes too long to really make it suck. I didn’t want to do much running or cardio today, so I was okay with spending 5 minutes basically doing arm circles.
    • I didn’t want to do much cardio, but there is too much science saying burpees are the best exercise ever, not to include them in a workout. I personally think you have failed as a leader if you don’t include at least 50 burpees in a workout. I’ve said what I said.
    • When we went to get coffee Yankee was telling the Baristas and the people in line that I had just completed my 181st 10K in a row. They immediately referenced much more impressive feats like “one of our customers runs a half-marathon every day” and “I follow a guy on Instagram that is running from San Francisco to New York and has run 1500 straight days.” Picture them with the McKayla Maroney face as they are saying this. They were clearly not impressed. Then he mentioned that I run in flip-flops and they lost their minds. They couldn’t believe that I had just run a 10k in a pair of $5 flip-flops. My marketing campaign will be changing for the second half of the year. I have clearly been stressing the wrong part of what I am doing.

  • A Few of My Favorite Things – from Fracsac

    Unable to join Hawgcycle for his mid year 10k a day milestone, YHC did the next best thing and took the Q at El Diablo.

    With the shovel flag planted, a disclaimer was given, then start with a lap on the track, which was sort of a tribute to Hawg.

    Warmup

    SSH IC x 31
    Grass Grabbers IC x 12
    Arm circles IC x 15 both directions
    Peter Parkers IC x 20

    YHC had cones set up at the goal line and the 50 yard line.
    Starting at the goal line, burpee broad jump to the 50 yard line.
    Catalina Wine Mixers IC x 10
    Bear crawl back to the goal line.
    

    Next up was an exercise in breaking things down….

    Deconstructed Burpees! Do the following IC:
    Squat IC x 10
    Squat Thrust IC x 10
    Merkin IC x 10
    Squat Thrust IC x 10
    Squat IC x 10
    OH clap IC x 10

    Squat IC x 9
    Squat Thrust IC x 9
    Merkin IC x 9
    Squat Thrust IC x 9
    Squat IC x 9
    OH clap IC x 9

    Continue down to 1 of each! Then put them all together and do 10 Burpees OYO!

    Now that the Pax has been introduced to YHC’s favorite things, time to put them together with 11’s:

    Starting at goal line 1 Catalina Wine Mixer, then run to 50 yard line for 10 burpees.
    Continue until 10 Catalina Wine Mixers and 1 Burpee.

    Return to flag for COT

    – The grass was surprisingly overgrown on the field, perhaps making the mosquitos worse. It just added to the overall suck….
    – Due to time constraints, the bear crawls were omitted from the 11’s. That’s the only thing that would have made it worse. Catalina Wine Mixers and Burpees in 11’s? Who is crazy enough to do that?
    – We lifted the troops in the COT, especially the 156 and 256.
    – We prayed for Landing Strip’s Father as he goes into surgery this morning.

    Thanks for posting with me today.

    SYITG

  • Oh Crap I have the Q! – from Willie

    Mosey to the pull up bars for a warm up. Split into theee groups , pull ups (10), Merkins, and squats. Rotate. Rinse and repeat. Mosey to the Zoo for DORA 1,2,3, Merkins, squats, Freddie Merks. Merkin and Monkey Humper Ring of Fire, Then PAX assisted Mary for the remaining time.