F3 New Orleans

Category: New Orleans

  • SPACE – The Final Frontier – from Rudy

    Cool gloomy morning – the best kind for a workout. Remember mornings like this when we are in the dog days of July and August. 4 PAX set off after a mislocated disclaimer (YHC was just testing whether the PAX were listening when announcing “Welcome to Okwata”).

    60 years ago today: Yuri Gargarin becomes first man in space. 40 years ago today: First takeoff of the US Space Shuttle (Columbia). So a quick SPACE warmup with Side straddle hops, Plank jacks, Abe vigodas, Crunchy frogs and Eight count body builders. Then get a rock. The field was wet. Too wet, even for YHC, so instead head to the parking lot and line up.

    Elevens with 8 count body builders and Squat Jumps. 10x Curls or Presses whenever you pass your rock. Then walk/mosey/meander to the gazebo for 2 rounds of Step Ups, Dips, Irkins and Derkins. Grab our rocks and rifle-carry back to the pile for a few rounds of Mary before the run back to the flag.

    NMM: Thanks for letting me Q. Weekend reading had included one prayer that prompts me (and all of us) to always strive to be better today than we were yesterday. Each day, we will fall short of our ambitions, our goals, our calling. But that can never let us stop trying to be the man we are called to be the next day. Each morning as the sun comes up, we have a new opportunity, a new gift of a day, to lead by example, by word, by deeds. Let us use this gift of today. Prayers especially for Bolt’s father-in-law, who is in need of those prayers.

  • Sweaty Bells – 4-11-2021 – from Almonaster

    Keeping our feet dry!

    PAX Attended:

    – SOGO
    – Willie
    – Bolt
    – FCOJ
    – Whopper
    – Douille
    – Seaman
    – Blowout
    – Almonaster

    Warm-up.

    SSH – 20 IC
    Arm Circles – 10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Grass Grabbers – 10 IC
    Right foot, left foot- 10 seconds each
    Mountain Climbers – 10 IC

    Run a lap.

    Around the head – 10 each way, OYO
    Kettlebell Shrugs – 25 IC
    Kettlebell swings – 20 OYO

    Rinse and Repeat

    Sets

    Goblet squats X 10 IC
    Right arm squat thrust X 10 IC
    Left arm squat thrust X 10 IC
    Squat thrust X 10 IC
    Rinse and Repeat

    Lunge Walk to Stop Sign and Back.

    2nd Set

    Overhead press X 10 IC
    Bent over rows X 10 IC
    Right arm rows X 10 IC
    Left arm rows X 10 IC
    Rinse and Repeat

    Tricep Ext to Stop Sign and Back.

    3rd Set.

    Big boy sit ups X 10 OYO
    Move the bell between hands plank X 20 OYO
    Right arm plank rows X 10 OYO
    Left arm plank row X 10 OYO

    Curl to Stop Sign and Back.

    4th Set
    Ukranian Doulle’s X 20, IC

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer
    Coffeeteria

    Thanks for the opportunity to lead!

  • Afternoon Delight! – from Almonaster

    The Levee!

    PAX:

    – Coast Rat
    – FCOJ
    – SOGO
    – Almonaster

    Warmup:

    Mosey to the field with the soccer goal.
    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Balance on 1 foot for 9 seconds.
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Mosey to the levee.

    11’s

    Start with 10 Burpees at the bottom. Run up the levee for the first SSH. Until 11’s are accomplished.

    Mosey to Moana’s Island.

    Squats – 20 OYO
    LBC’s – 40 OYO
    Take a lap. Wait and plank for the 6
    X’s 3

    Mary.

    Flutter kicks – 20, 2 is 1 OYO
    Box Cutters – 20 OYO
    Russian Twists (Douilles) – 10, 2 is 1
    Merkins – 20 OYO 

    Back to Flag
    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the opportunity to lead!

  • The Cindy Crawford – from High Rise

    On a lovely humid warm morning the brace men of F3 arrived for my first official Q in quite a while as I had been nursing a mild injury. I was limiting my F3 attendance to avoid further injury but I also had planned on this particular beatdown as a way to test out my injury and also push the men of F3 as we are all prone to do. Disclaimer was given and off we went.

    Warm up: Mosey around part of the track while performing high knees, butt kicks, and karaoke while on our way to The Foundry.

    Tha Thang: As everyone gathered at The Foundry I explained the workout for today. 30 minutes AMRAP of a full body exercise routine: 5 pullups, 10 merkins, 15 squats, 20 LBCs (1 is 1), and 25 calf raises. Thanks to the Exicon for helping me find this routine called the Cindy Crawford.

    After 30 minutes we moseyed back down Roosevelt Mall to the flag where we cooled down with some stretching.It was a pleasure as always to lead the men of F3 and I was glad to report that no further aggravation of nagging injury occurred.

  • Easter Sunday Funday – from Catfish

    PAX: Vagabond, Hokie Pokie, Pyro (NC), Abacus, Catfish(AOQ), Heisenberg, Landline (QIC / Memphis)

    The Scene:
    Beautiful Easter Morning. Clear skies and 57 degrees. YHC had never posted downrange nor Q’d outside of F3 Memphis, so I decided to kill 2 birds with 1 stone. AO Renaissance in City Park NOLA. A fancy pipe laden Shovel flag was flying at the fountain in front of the Museum of Art.

    Warmorama:
    Motivators from 6
    Tempo Merkins x 15 IC
    Tempo Squats x 15 IC
    Imperial Walkers x 15 IC
    Alternating Daisy Pickers x 10 IC
    Allowed the PAX to stretch OYO while I explained the next workout.

    The Thang:
    Bataan Death March Merkin Mile
    Line up single file for a slingshot style run. Last PAX drops and does 5 burpees then sprints to the front of the line. When last PAX in line gets passed, they drop and do 5 burpees. Rinse and repeat. We did this for about 1 mile stopping approximately every quarter mile for the following.
    Diamond Merkins x 25
    Hand Release Merkins x 25
    Wide Arm Merkins x 25
    Merkins x 25

    Bolt 45 (Or 90 if you’re counting actual reps)
    Top half Squat x 15 IC
    Bottom half Squat x 15 IC
    Full range squat x 15 IC

    Burp Back Mountain
    Partner up DORA style for 100 cumulative burpees. 1 partner does burpees while the other travels backwards up the stairs and forwards down the stairs x 5 times. Then they swap. Flutter kicks until all in.

    Captain Thor’s
    Jack Webb style. 1 to 4 Rep ratio.
    1 Big boy sit-up, 4 American Hammers
    2 BBS, 8 AH
    3 BBS, 12 AH
    Keep increasing reps each round until
    10 BBS, 40 AH. (A real ab burner/ crowd pleaser)

    Mosey to the back of the museum for a tradition at this AO called Sunday Mornings

    Wall squat with 10 overhead claps.
    5 Donkey kicks with feet above a line on the wall.
    On last donkey kick, go balls to the wall and do one inverted merkin. Rinse and repeat for 5 minutes.

    Mosey back to startex.

    COT:
    Are you accelerating in all 3 Fs? Are you cruising along and maintaining? If so you aren’t accelerating. Set goals, make a plan to reach those goals. A goal without a plan is just a wish.

    Prayed for our country and for 2 expectant mothers for a safe and healthy delivery.

    This was my first time posting outside of Memphis. The hospitality in NOLA is awesome. Met a bunch of great HIMs and shared some of what we do in Memphis. Thankful for the opportunity to be able to lead a workout in a new city and to get a little outside my comfort zone.

  • The Few and the Proud – from Baywatch

    2 PAX held down the fort this morning. Pop Tart and Baywatch.

    Warmup (all IC): 20 SSH; 15 grass grabbers; 15 hillbillies; 10 arm circles (forward and backward).

    Moseyed to the bottom of Wisner Mountain. Did the 3 total treks back and forth across the mountain with 7 8-count body builders at each end and 14 walking lunges on each trek at the top.

    After that, we split 50 burpees, 100 LBCs, 150 squats, 200 penguins, and 250 plank shoulder touches. One PAX ran up the bridge to the third light pole while the other PAX did the exercises and then switched until all completed.

    Moseyed back to the flag. Thanks to Pop Tart for suffering well with me on this Good Friday!

    Announcements, intentions, and prayer.

  • Afternoon Delight! – from Almonaster

    Exploring the AO!

    PAX:
    – Rudy
    – 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
    Slate Tile Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Mosey to Hyams Fountain.

    Rocky Balboas – 10, 2 is 1 OYO  
    Decline Merkins – 10 IC
    Squats – 10 IC
    Rinse and Repeat

    Mosey to Labrynth.
    Incline Merkins – 10 IC
    Right Leg Step-ups – 10 IC
    Dips – 10 IC
    Left Leg Step-ups – 10 IC
    Rinse and Repeat

    Mosey to Avenger Field Parking Lot.

    Alternating Lunges – 20, 1 is 1 OYO
    Wife Pleasers – 20 OYO
    Split Squat Jumps 10, 2 is 1 OYO

    Mosey to Labrynth

    LBC’s – 20 OYO
    Scissor kicks – 20, 1 is 1 OYO
    Russian Twists (Douilles) – 20, 1 is 1 OYO
    Rinse and Repeat

    Mosey down Street to connect to Audubon Park Walking Path.
    Burpees – 10 OYO
    Big Boy Situps – 20 OYO 
    Burpees – 10 OYO

    Mosey 1 lap around parking circle.

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

  • Along the lazy river under the pale moonlight – from Mariah

    6 pax for the usual route along the levee. We ran through Audubon Park, up to the levee at Magazine and then followed the river up to Oak Street. Across Oak to Broadway and into and through Tulane. Freret to Palmer, and then back to the virtual flag on St Charles. 5.2miles, 7:50 pace. Welcome to F3 Flapjack, visiting our fine city on spring break from Chapel Hill, NC.

  • First you Q, then you Backblast – from Tinkles

    I admit I’ve gotten lazy with backblasts. I wouldn’t have thought it, but of the many things to not recover from the pandemic, backblasts seem to be one. I think the fluid days of free-form workouts, posting at 6:30, etc, killed a bit of our discipline. I think the same could be said for Q volunteerism. There are lots of blanks for every AO on the board with the same Qs doing most of the leading. The beauty of F3 is the chance to lead and to lead in your own style. We have no shortage of pax. It was great to get 20 out at The Skinny this morning. Each has earned a spot to Q on a coming Monday. Let’s see what you got!

    Warm Up:

    Mosey over to the zoo grass parking lot:
    SSH x 30, IW x 20, Grass Grabber x 20, Mountain Climber x 20, Low country crab x 20

    The Thang:

    Mosey to the levee:
    11s: burpee at the base and merkins at the top, plank and wait on the six
    Dora 1-2-3 with plank walks, LBCs, squats- partner goes all the way over the levee and back, plank and wait on the six
    Mosey back to the front of the zoo: rocky balboas x 20, derkins from the curb x 20.
    Back to the flag

    COT:
    Count off to 21, namorama, closing prayer

    Simple, effective, reproducible. Thanks for the opportunity to lead!

  • And then there were 3 – from Rudy

    Dreary, Soggy and Rainy am. YHC was silently hopeful that no one would show as he sat in his car in the rain watching the time tick by. 5:21. 5:22. 5:23. Maybe I’ll be able to head home. 5:24. Up in the mist, YHC sees one runner go by and thinks “What a fool”. 5:25. YHC realizes that runner is Hawgcycle. Sigh. So YHC gets out of the car, steps into the rain in order to fulfill his obligation. And at 5:29 Mahatma rolls in hot, seeming to savor the chance to workout in the rain. YHC is not sure the last time he saw such a big smile on Mahatma’s face (it could be, however, that he’s awaiting the call to announce his new grandbaby. you be the judge).

    Since YHC is still generally afraid of the rain – lets just grab a rock and head to the gazebo.

    Tabata workout, using the playlist YHC and kids put together over the quarantine. Interesting mix of classic rock (YHC), Taylor Swift-ish pop (daughter) and eclectic whatevers (son).

    10 exercises. 45 seconds on, 15 rest. Repeat x3. Curls, Sit Ups, Squats, Mountain Climbers, Shoulder Pres, V Ups, Step Ups, 8 Count BBs, Rows, Twists.

    One highlight – Hawg also recalling the Epic SNL performance of Faith No More. That was a seminal moment in YHC’s early musical journey…

    Had a few extra minutes, so a few wall sits with curls to pass the remaining time.

    Return the rocks (tossing them into the puddle to see how big a splash could be made), then return to the (virtual) flag for Count Off, Names, and close with a prayer. Blessings especially on Disclaimer as they prepare to welcome a new baby to the world!