F3 New Orleans

Category: New Orleans

  • 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!

  • The Calm before the storm – from Mahatma

    Deciding where I planned to spend my Wed 4-21-21morning I saw that the Foundry needed a Q so why not!?
    12 pax showed up with the intention of starting the day with more than hitting the snooze and rolling out of bed.
    After a quick disclaimer we moseyed to the track for a warm up consisting of stretching, SSH, WM, something that Double Fudge new the name to, scuba kicks (not knee jerks) then off to the “core” event.
    Pax line up (1-12) at mid point of straight away. Pax 1 ran (50-75%) to mid point turn 1, once there he moved into lane 2 while pax 2 started his run, when 2 arrived he moved over to lane 2, pax 3 started and pax 1 started a run to the other end of the track (so 1/2 way around) moved into lane 3, once 3 arrived 4 started, 3 moved over, 2 started. This continued with a 3/4 then a complete full 1/4 mi (1 full run around the track). We completed it (some got a little extra core while waiting for pax to finish) but it wasn’t as “smooth” as it was mentally thought out to be, so rinse and modification – break into 2 groups of 6 then go in reverse – full loop, 3/4, 1/2, 1/4: it could be brought back with additional modification. On to more core – as pax finished there was a line forming in the outer lane, each figured out just join in and ever pax added their version of core to the effort. We finished with a 2:30 minute plank / merkin initiative. Then back to the flags for COT.

    Glad to see the crew and the opportunity to lead. We lift up DaParish’s buddy who passed suddenly as well as Disclaimer and his family. We ask for God’s Grace to lead with humility in engaging all who we come into contact with.
    God Bless – get ready for the H8 – you against you!

  • 610 on 420 – from Catfish

    Accelerated 610, starting with running on the usual route, stopping for 10 burpees every 5 minutes. 15 minutes out, 15 back to the track.

    At the track, did some beat crawl laps on the western end waiting for the six. Nothing fancy, just bear crawl to one end, 10 merkins, bear crawl back, 10 merkins, rinse and repeat.

    Finished up with Dr. W’s, Peter Parker Peters, then back to the flag for CoT.

  • Play Time – from Heisenberg

    Disclaimer
    Warmup -IC Imperial walkers x 25, Grass Grabbers x 10, Daisy Cutter R 5 L 5, Abe Vigota 10, Merkins 20 (up down cadence), Arm Circles F x 20, B x 20, Overhead claps x 20, Moroccan Night Club x 20, Some OYO self love, Shoulder Shrugs x 10, Back Stretch x 10
    Face Breakers – From the top of the steps on NOMA, IC descending a step after each round Floyd Mayweathers 8,7,6,5,4,3,2,1
    Time to Play – Starting at Tree 1 Bear crawl to next tree, 5 merkins ( or knerkins), lunge walk to next tree, 5 merkins (or knerkins) repeat till you run out of trees. The grass was a little sloppy and underwater at times.
    Return to NOMA – Pax moved to the dry side and did a Route 66 with Flutter Kicks 4=1.
    Ring of Fire – We stopped at Tree 11 and had a quick Ring of Fire merkins (or knerkins)
    Sunday Mornings – Short mosey to the back of NOMA for 3 rounds of Sunday Mornings.
    COT
    TClaps to Catfish and Triple Shift for doing the workout with ruck plates.

  • A shot of DEWARS – from Rudy

    Wednesday marked 1 year anniversary of my Dad’s passing. In the days leading up to his passing, and in the year since then, many of the PAX have reached out to offer YHC comfort, prayers and support. I am forever in all of your debt. Thank you for being here for me.

    Today, 6 PAX will get to join YHC in commemorating the anniversary on a surprisingly rain-less day. YHC had prepped the workout under the expectation that we’d be trapped in a downpour under the gazebo. While the weathermen were wrong, the park was still very much a sloppy mess – so what would we have in store? Lets go to the rock pile and find out!

    Warm Up: War Eagle takes one look at the muck around the rock pile and whimpers “can’t we go to the parking lot?” OK, lets grab a rock and go to the parking lot. Quick warmup with some stretching, SSH, Imperial Walkers.

    The Thang

    Tabata workout. 10 exercises, 45 seconds on, 15 rest. We’ll cycle through 3 times.

    The exercises?
    Dips (using the curb)
    Elf on a Shelf
    Wife Pleasers (with a rock…)
    American Hammer
    Rows
    Squats
    T-merkins
    Overhead Press
    Raises of the Calf variety
    Kettlebell swing

    D.E.W.A.R.S. YHC’s father’s favorite drink.
    S.T.O.R.K. YHC’s father was an OB/GYN, and delivering babies was truly his greatest love.

    Lots of 80s and 90s rock on the radio. Fast Tax shared YHC’s love for the Bo Deans. Good to find another fan!

    Finish up with enough time to rifle carry the rocks back to the pile and mosey back to the flag. Count off and prayers, and War Eagle took us home with an inspirational prayer.

    Thanks for the workout, and thanks for all of the support.

  • Somebody’s Watching You – from Tinkles

    That somebody is Gideon and his drone. I thought for sure the incessant rain of the last week would call off the photo op, but Gideon was not deterred. So to keep the pax dry we headed over to the zoo parking lot. The ladies workout was out in full force. With the drone and ladies and music the pax was getting giddy…..then we actually had to work out.

    Warm Up:
    SSH IC X 30, Grass Grabbers IC X 20, Forward Arm Circles X 20, Reverse Arm Circles X 20, Imperial Walker IC X 20

    The Beatdown:
    10 burpees on the minute for 10 minutes– Talking Heads to help distract from the pain

    Mosey over to the Audubon statue and pair up for some catch me if you can combinations- Jock jams and El Wire twerking for rest between rounds.
    -Loop one: run and partner does 3 burpees and then catches up to tag
    -Loop two (short loop): lunge walk and 10 merkins
    -Loop three (short loop): bear crawl and 30 LBCs

    Finish strong with Rocky Balboas, Incline Merks, Dips, and Decline Merks on the curb. Hustle back to the flag.

    COT: get your whiskey night sign up completed! Prayers for helping us lead in all aspects of our lives. Drone footage coming soon!

  • Afternoon Delight! 4-14-2021 – from Almonaster

    Accept the Weather!

    PAX:

    – Subprime
    – Almonaster

    Mosey to Audubon Tea Room.

    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
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Mosey to overhang by theStatue.

    Big Boy Situps – 10 IC
    Decline Merkins – 10 IC
    Squats – 10 IC
    Rinse and Repeat

    Take a lap to Magazine and back.

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

    Take a lap to Magazine and back..

    Alternating Lunges – 10, 2 is 1 OYO
    Freddie Mercury’s – 20 2 is 1 OYO
    Jump Squats – 10 OYO

    Take a lap to Magazine and back to the Tea Room.

    LBC’s – 40 OYO
    Flutter kicks – 20, 2 is 1 OYO
    Russian Twists (Douilles) – 20, 2 is 1 OYO
    Burpees – 10 OYO
    Dying Cockroach – 40 1 is 1.
    Big Boy Situps – 20 OYO

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer
    Thanks for the opportunity to Lead!

  • Westward Ho-lotta Huffin’ – from Bolt

    Warm up: SSH 25x, Abe Vigoda 10x, Hillbilly squats 15x, Toy Soldiers 15x, Arm Circles froward/back, Moroccan Nightclubs, Seal Claps, finishing with Self Love all 15x

    Bring Sally Up (4:00): squats, reverse lunge R/L, squat hold, air press, shoulder taps, mountain climbers, mission impossible

    5 reps, adding 5 reps to each exercise at each tree (movement between trees listed) with a mosey back to beginning:

    Round 1 (rear crab): burpee, Cracker Jacks (frog>star jump>frog), merkin, plank jacks

    Round 2 (bear crawl): burpee, air squats, Peter Parker, Moroccan night clubs

    Round 3 (forward crab): burpee, Bonnie Blair, Parker Peter, overhead air presses

    Round 4 (bear crawl): burpee, R/L side squats, diamond merks, wife pleasers

    Mary: dying cockroachesX25 and tin snipsX20 and 5 bonus burpees at FCOJ’s request
    Count-orama, Name-orama, announcements, and intentions

  • Washed 30 at the Renaissance – from DAX

    Saturday turned out to be a beautiful day, and with my house now fully vaccinated, we decided to have dinner out at a local restaurant (remember those!). Had a delicious but heavier than expected meal, drank more than expected, but this is New Orleans and we’re here for a good time, not a long time. Knowing I had to Q the next day, I wrapped up everything at 6pm. I am washed. It gets better, I fell asleep at 8pm while putting my kid to bed- only to wake up at midnight to take an antacid and remember I was Q’ing tomorrow. Yeah Washed.
    M then suggested, “why don’t you just take something you’ve done before and adjust it?” proving once again why I am fortunate to be married to her.
    I knew our regular Renaissance squad would be repping F3 at GrowRuck in San Antonio. With two PAX posting on Sunday morning we were ready to hold down our Alamo in front of NOMA. In the spirit of those guys all carrying 30lb weights in their packs we completed most all of the following exercises with reps of 30.
    Warm up- all x30 unless noted
    SSH
    Abe Vigoda
    Forward Arm Circles x 15
    Reverse Arm Circles x15
    Dying Cockroach
    Peter Parker
    Parker Peters
    With Warmup wrapped up, PAX moseyed to the Great Lawn for:
    Four Corners Escalator
    1st exercise in one corner, run to the next.
    Burpees x 10
    Merkins x 20
    LSS x 30
    LBCs x 40
    After the 4th corner, PAX completed another set, this time working down the ladder. Running to a new corner and then:
    LBCs x 40
    LSS x 30
    Merkins x 30
    Burpees x 10
    Mosey to Roosevelt Mall for
    Route 66– Jump Squats
    Taking advantage of the concrete benches on Roosevelt Mall, PAX ran up one side of Roosevelt Mall with Jump Squats until the 11th Bench, PAX then ran down Roosevelt Mall to the back of NOMA for:
    Sunday Mornings
    10 Air Presses in the peoples chair, followed by 5 donkey kicks, on the 5th donkey kick up to Balls to the Wall with one merkin/shoulder press. That’s one. Complete 5 total, with an extra if you finish early!
    COT
    Count off and Name-O-Rama, intentions and closed with a prayer.
    Always a good day when we start with F3.
    100% attendance at Coffeteria.