F3 New Orleans

Category: New Orleans

  • The Afternoon Delight – 5-19-2021 – from Almonaster

    Beatdowns in the rain are the best!

    PAX:

    – Douille
    – Wipeout
    – Coastrat
    – Blowout
    – FCOJ
    – Almonaster

    Mosey to Zoo Overhang.

    Warmup:

    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    The Morpheus – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Benches in front of the Zoo.

    Incline Merkins – 10 IC
    Right Leg Step-ups – 10 IC
    Dips – 10 IC
    Left Leg Step-ups – 10 IC
    Rinse and Repeat

    Mosey to Zoo Statue.

    Dora from Statue around stop sign and back.
    Decline Curb Merkins – 100
    Squats – 200
    Russian Twists (Douilles) – 300, 1 is 1

    Mosey WW1 Monument.

    Mary.
    LBC’s – 20 IC
    Freddie Mercuries – 20 IC
    Scissor kicks – 20, 1 is 1 OYO
    Dying Cockroach – 20 IC
    Box Cutters – 20 IC
    Gator Roll – 10 OYO
    Burpees – 10 OYO

    Back to Flag

    Announcements
    Intentions
    Prayer
    Thanks for the opportunity to Lead!

  • It looked better on paper – from Rudy

    Large crowd in the gloom at El Diablo this am. Weather was delightful. Ground was moist, promising a nice, muddy workout. So at 5:30 – YHC gives a disclaimer and 12 PAX head to the football field. BooBoo starts the festivities by mocking the Q about said disclaimer, so all PAX get to start with 5 OYO Boo-Boo Burpees. Then we warm-up. Stretches, SSH, IW, arm circles. Get the blood flowing. And lo-and-behold, Vagabond emerges from the gloom just in time to make for an even 13 PAX.

    The Thang 1: Two teams, count total reps. Losing PAX team will have to do more Boo-Boo Burpees. What’s the event? 10 8-cts, run to the other bench and back (i dunno, maybe 20 yards each direction?) 10 BBS, run to the bench and back. That’s 1. Do it again. OYO. Count how many iterations you get done. YHC sets a timer (8 minutes, but don’t tell anyone. Its more fun when you have no idea how long you’ll be working….). Go. Team 1 (with only 6 members) still outshines team 2 28-27. Way to go FastTax and Hawg, leading the way.

    OK, that part worked ok.

    Lets head to the playground. Quick round of 6 stations with pull ups as the counter. I’m not even sure what other exercises we did. This part definitely did not work out right. YHC was very confused about how to split PAX into 6 groups. So rather than multiple rounds, lets just get the heck out of here and go get a rock.

    The Thang 2: Line up. What’s the event? 10 Overhead, 10 BBS, 10 Press, Bearcrawl 2 trees (20 yards-ish), mosey back. That’s 1. YHC sets a timer (again, 8 minutes. But don’t tell anyone). Go. OYO. Timer finishes, line everyone up by how many laps they got done (Bogey, FastTax, Vagabond and Hand Gernada led with 7). (one brief pause for 5 Hawg-Burpees as punishment for mocking the Q)

    Lets do it again – the winner of each group gets to watch the losers do burpees. YHC sets a timer again (4 mins this time). FastTax, BooBoo, LeftCoast and someone from the “other-side-of-the-fence” group were the winners. Everyone else got to do 5 RevSox Burpees.

    Overall, that one worked pretty well. Some room for improvement, though.

    The Thang 3: OK, this one didn’t work. I hesitate to write it. But it happened. Partner up. PAX 1 does *whatever PAX 1 wants*. PAX 2 mirrors it. 90 seconds, then flipflop. The idea is to challenge our awareness, responsiveness, agility. Rougarou nailed it with a weird Irish clog dance that Hawg desperately tried to follow. War Eagle seemed to take it to mean “Can I just stand here?” which is, technically, allowed.

    This one didn’t work so well. But YHC will adjust and try it again one day. Be warned.

    Mosey back to the flag (3 mins late…)

    NMM: Thanks, Vagabond, for sharing a story of forgiveness. Good reminder for each of us to avoid holding grudges. Reach out to those we may have hurt, or those who have hurt us. Offer forgiveness. Bring ourselves to feel the forgiveness in our heart, even when our brain is not ready to.

  • A roll of the die birthday Q – from Fracsac

    14 Pax including 1 FNG made a choice to take the DRP on their journey to get right and posted to the Renaissance wondering what awesomeness YHC had in store for his Birthday Q! With a shovel flag planted, disclaimer was given, then:

    Mosey to the steps of NOMA for a warmup

    IW x 15
    Abe Vigodas x 10
    GG x 10
    Bat wings (dancing during Moroccan NC)

    Mosey back to the fountain to reveal what YHC had to share….a six sided box aka the die of death…

    Motivator
    Embrace The Suck
    Sweetness Run
    EMOM x 5 minutes
    Deconstructed burpees
    Jack Webb

    First roll brought the Sweetness Run. This is a combination of an Indian run, Bataan death March, and a ruck. Form a column, pax in front starts running with Sweetness, a 60 lb sandbag. All other pax drop for 5 burpees then last man sprints to catch Sweetness. Continue until all Pax get to dance with Sweetness.

    Second roll brought….

    The Motivator! Deconstructed SSH descending from 10 to 1. It’s a real crowd pleaser!!!

    Third roll brought….

    EMOM x 5
    That’s 5 minutes of 10 burpees every minute on the minute.

    Last roll brought…..

    Embrace the Suck. 3 minutes of 7 x Jump Squats, 7 x Merkins, and 7 x LBC’s over and over calling out your rounds.

    Finished with Sunday mornings at the back of NOMA.

    COT with the naming of the FNG. Welcome Bag Pipes!!!

    NMM

    -Having 14 at my birthday Q was awesome! I felt the love.
    -100% attendance at coffeteria!
    -Received a gift from Vagabond that was in a Frac – Sack! Perhaps those awesome shorts will become the brotherhood of the traveling shorts, with the birthday Q wearing them??
    -Gideon captured some great footage with the drone!
    -Thanks for everyone’s love and support!

    SYITG

  • Great Day for a Beatdown! – from Fast Tax

    PAX at El Diablo: Bogey, Bolt, Hand Grenada, Rev Sox, Vagabond, and Fast Tax
    Not to be swayed by a little water and mud, 6 pax ventured forth to El Diablo to embrace the SUCK and see what Fast Tax had up his sleeve this time. It was quickly pointed out that I was 45 seconds late, so disclaiming while moseying, we headed to the rock pile.
    Warmups consisted of:
    o Abe Bagodas
    o Matt Biondis
    o Mountain Man Poopers
    o Star Jacks
    o Swan Dives
    o Australian Snow Angels

    Though Vagabond was hoping we would be heading to the parking lot that would have been waaaay too clean…to the field of puddles we go.
    The first exercise was Fee-Fi-Fo-Fum, starting on the goal line with your rock. Each pax performed the following sequence OYO: Squat, double arm shotput rock, broad jump toward rock, lunge the remaining distance and repeat the sequence until you got to the 40ish yard line. After a 20 sec breather, we repeated the exercise back to the goal line. One of us may have “accidentally” thrown his rock in the very large mud puddle by Rev Sox’s feet…oops.
    Red Barchetta was the next event (would have been done to the musical accompaniment of Rush’s 1981 hit – Red Barchetta if the Q remembered to bring his phone)
    Sequence OYO no resting:
    o 100 yard dash, 100 SSH, run back to goal line
    o 75 yard dash, 75 mountain climbers, run back to goal line
    o 50 yard dash, 50 LBCs, run back to goal line
    o 25 yard dash, 25 merkins, run back to goal line

    The festivities on the field culminated with the Rapid Fire Rock Set.
    Set of 20 curls, overhead press, triceps extensions, and rows all with rock, IC, and fast paced. Repeat – 15 reps then 10 reps.
    With Bogey lamenting that Rudy was not here to enjoy the festivities (and the mud), we moseyed back to the rock pile to drop our rocks.
    After determining pax were not muddy enough (and time remaining) Q introduced the Welsh Dragons: Bear crawl forward 4 steps, do 1 burpee, 1 merkin, and tap the BACK of each shoulder 1 time. Repeat adding 1 rep to each exercise each time – bear crawl forward 4 steps, do 2 burpees, 2 merkins, 2 sets of back of shoulder taps… etc., repeating until we covered about 40 feet.
    Light stretch and head back to flag for countoff, name-a-rama, announcements, and prayers.

    #Bogey, #Bolt, #Hand Grenada, #Rev Sox, #Vagabond, and #Fast Tax

  • Summer Sweat is Back – from Tinkles

    The days are starting to get a bit more humid and what was recently tolerable seems to be getting tougher. Today seemed that way, and I was happy when the workout was over.
    Warm Up:
    • Mosey around a bit and settle at the Tulane lawn
    • SSH IC x 30, Imperial Walker IC x 20, Forward arm circle IC x 20, Reverse arm circle IC x 20.

    First Thing:
    • 10 Burpees EMOM for 10 minutes- sorry about the lack of music, will do better next time!
    • Recover with some penguins IC x 20, and LBCs IC x 30

    Second Thing:
    • Mosey over to the garage, backwards run up the inclines and forward run the flats to the top
    • Down the stairs to the bottom and then back up the other staircase
    o To illustrate the lack of ventilation in the stairwell, someone’s weed lingered in the air adding to the sweat
    • Back down again

    Third Thing:
    • To the benches for right leg power up IC x 10, Decline merkins IC x 10, left leg power up IC x 10
    • Mosey back to the flag for some time killing wife pleasers

    COT:
    • Count off, namorama
    • Welcomed FNG. Previous run-in with Pop o’ Lock or friends yields ‘Perp’. Welcome Perp!

  • Introducing the Enhanced Murph – from Catfish

    8 PAX @ Foundry to forge mind, body, and spirit. Started by moseying to the track. Warmed up with Abe Vigodas, Grass Grabbers, and 8-counts. Moseyed to other side of track and circled up for Imperial Squat Walkers.

    Moseyed to Foundry. Did some Peter Parkers waiting for the six. Moved on to a 6-Pack – Alternate pull-ups and merkins in sets so they all equal 6 (1 and 5, 2 and 4 etc., count up and then back down). On to sixes, straight legs with feet six inches off the ground for a nice hold, then did some flutter kicks.

    Next did a quarter enhanced murph – 5 sets of 5 pullups, 10 burpees, and 15 bonnie blairs (1 is 1). Brutal. Plank walks waiting for the six, then parker peters. Back on to sixes for LBCs, then did a set of 100s to round things out.

    Started moseying back to the flag, stopped @ Roosevelt Mall entrance for Failure to Launch (hold Al Gore for a countdown, then jump squat when the count reaches zero, land in Al Gore, rinse and repeat). Back to flag, shoulder taps waiting for the six, then Dr. Ws for the finish.

    CoT

  • Shuffle the Deck – from Stiletto

    The Westward Ho always gives ya a nice breeze to go with the beatdown!

    8 PAX at the Treasure Chest. Started with intro and Mosey toward the Pier.

    Warmup:

    15 Each

    SSH
    Grass Grabbers
    Imperial Walkers
    OverHead Claps
    Seal Claps

    The Thang: DECK OF DEATH!

    Face Cards are x15, Deuces are x20, Joker is x100 LBC’s

    Hearts: Big Boy Sit-Ups (Fracsac really wanted Burpees)
    Diamonds: Knuckle Merkins (Love you Heisenberg)
    Clubs: Squats
    Spades: Mountain Climbers

    We went counter-clockwise to grab cards. We grabbed 2 cards per exercise instead of 1 for a little push! After every rotation of all 8 guys grabbing cards, we ran a lap around the pier.

    We went through the whole deck with 8 min to spare for MARY.

    Crunchy Frogs (Mahatma)
    Dying Cockroach (Mambi)
    10 Snips (FracSac)
    LazyBoy (HOKIE)
    Flutter Kicks (Pai Gow)
    American Hammers (Heisenberg)

    COT:

    Announcements and a word of encouragement about pushing out the voices of shame in our day-to-day schedule and life.

    Prayer and Dismissal

  • Sunday Morning w/ Cindy and Bruce – from Catfish

    Hot and Ready at the Renny w/ 6 PAX.

    Started hot out the gates on the museum steps with 25 8-count bodybuilders. On to faces for a plank-o-rama with Peter Parkers, Plank Jacks, Shoulder Taps, and Parker Peters.

    Moseyed to foundry. Got in a ring of fire with Al Gores and Bonnie Blairs, then did 5 rounds of Cindy Crawford (5 pull-ups, 10 merks, 15 squats, 20 calf raises, 25 LBCs). They went for a round of Bruce Lees (American Hammers, Leg Lifts, LBCs, Crunchy Frog, Penguins, and 100s).

    Back to the museum for 4-ish minutes of Sunday Mornings.

    Back to flag for CoT. Coffeeteria @ PJ’s.

  • First Weekend of Jazzfest F3 Nola Style – from Fracsac

    12 Pax made a choice to take the DRP on their journey to get right and posted to the Mothership wondering what awesomeness YHC had in store. With a shovel flag planted, disclaimer was given, then:

    Mosey to the Great Lawn

    IW x 15
    Abe Vigodas x 10
    GG x 10
    Bat wings (dancing during Moroccan NC)

    The next exercise was a 10 count, consisting of Plank walk, merkin, shoulder tap, plank jack – IC x 10

    With some Dr John playing, the Pax are feeling a little motivated!

    The Motivator! Deconstructed SSH descending from 10 to 1. Want to know more, ask a Pax that was there.

    Next up was the Bear Crawl at the Acura Stage!

    3 cones 25 yards apart placed in shape of a triangle. Pax performs one burpee at first marker and bear crawls to 2nd marker, 2 burpees and bear crawl to 3rd marker, 3 burpees and bear crawl back to 1st marker. Rinse and Repeat x 3.

    YHC likened the next COP to what we experience at Jazz Fest when it’s hot and muddy. You embrace the moment, hence you embrace the suck!

    3 minutes of:
    Bobby Hurleys x 7
    Merkins x 7
    LBC x 7
    Rinse and repeat counting rounds out loud

    1 minute rest

    Repeat 3 minutes of:
    Bobby Hurleys x 7
    Merkins x 7
    LBC x 7
    Rinse and repeat counting rounds out loud, trying to beat first round!

    Next up was a little Burpee fun!

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

    Squat x 9
    Thrust x 9
    Merkin x 9
    Thrust x 9

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

    Next up – Four Corners BLIMPS style!

    5 x Burpees run to next corner
    10 x Lunges run to next corner
    15 x Imperial Walkers….
    20 x Merkins…..
    25 x Plank Jacks….
    30 x Squats…..

    Return to center of cones for a 2 minutes of planking followed by a few minutes of Mary.

    Return to the Flag

    COT

    NMM

    -It was great to be back at the Mothership! Sign up and bring some heat! YHC proved the Pax could enjoy a serious beat down without ever leaving the Great Lawn!
    -YHC wasn’t sure about the play list, but Tool complimented the Dr John choice, which is major coming from the guru of Nola playlists!
    -City Park cleanup and Coffeteria at Cafe Navarre with great F2

    Thanks for the opportunity to be a part of this awesome brotherhood!

  • Afternoon Delight! 4-21-2021 – from Almonaster

    Over to the Fly!

    PAX:

    – FCOJ
    – Blowout
    – 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 – 5 IC
    Mountain Climbers – 10 IC

    The Thang:

    Mosey to the Fly, light pole in field.

    21’s
    Big Boy Situps – 21 OYO
    Merkins – 21 OYO
    Squats – 21 OYO
    X’s 3

    Take a lap over the hill and back.

    Dora
    100 – Leg Raises
    100 – LBC’s
    150 – Shoulder Taps 1 is 1

    Mosey to Moana’s Island.

    Mary
    Freddie Mercury’s – 40 2 is 1 OYO
    Russian Twists (Douilles) – 20, 2 is 1 OYO
    Burpees – 10 OYO

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the opportunity to Lead!