F3 New Orleans

Category: New Orleans

  • Afternoon Delight – 3-24-2021 – from Almonaster

    Dodging the rain!

    PAX:

    – king Kong
    – Blowout
    – Willie
    – Almonaster

    Warmup:

    Mosey to Audubon Zoo back entrance.

    Warmup:

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

    The Thang:

    Mosey to Audubon Fountain.

    Rocky Balboas – 20 1is1 OYO
    Merkins – 20 IC
    Squats – 20 IC

    Rinse and Repeat

    Mosey to Benches at Audubon Zoo.

    Incline Merkins – 20 IC
    Right leg Step-ups – 10 IC
    Dips – 20 IC
    Left leg Step-Ups – 10 IC

    Mosey to Shelter due to rain.

    Rinse and repeat

    Mosey around Clubhouse parking lot to Bandstand.

    Wife Pleasers – 40 IC
    LBC’s – 40 IC
    Flutter Kicks – 40 OYO
    Freddie Mercuries – 40 OYO
    Hello Dolly’s – 40 OYO
    Russian Twists (Douille’s) – 40 1is1 OYO

    Rinse and Repeat

    Moseyed around Clubhouse Parking Lot.

    Back to Flag
    COT
    Count off
    Nameorama
    Birthdays
    Anniversaries
    Announcements,
    Intentions
    Prayer

  • Ah, ha, ha, ha, Stayin’ Alive – from Vagabond

    Ten pax circled up for disclaimer and welcome and went to rock pile for stretching, warmup and a few intro burpees. Each grabbed a one-handed rock and proceeded to the football field where YHC has set out lighted markers at 20 yard markers.

    Thang: 4 exercises at each marker, 20 reps, declining by 2 to 12 reps
    – single hand cross body rock snatches (looks like you’re discoing to Stayin’ Alive, hence the singing by certain pax during that part) full count of reps in each direction L/R
    – bonnie blairs
    – merkin with opposite toe-tap
    – big bois
    – at last marker on return run in reverse to the start
    – plank up for the six, then next rotation

    Finished with ring of fire: boat with American hammer a few times around circle

    Back to flag for COT, prayer

  • Beethoven and Burpees – from Pop-Tart

    Warm up
    SSH – 10 IC
    Imperial Walkers – 10 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Overhead claps
    Self love
    Grass Grabbers – 10 IC

    High Brow workout at the Renaissance this morning exploring Beethoven’s grit and genus.

    https://open.spotify.com/playlist/088Sk2PLdtaapKL9XpcGY8?si=gqAbqKrATxSgf0YpqqaIKw

    The 9
    Beethoven wrote 9 symphonies in his lifetime. These are know as “The 9″… along with the 1927 Yankees.

    Work:
    9 burpees every minute for 9 minutes

    The Fate Symphony — #5
    “These notes depict the hand of fate knocking on my door.” In it’s entirety the piece represents a battle between death and despair vs hope and life.

    Work:

    Dora
    Run / merkins – 100
    Run / lunges -200 1/1
    Run / American hammer – 300 2/1
    Dips / Rising merkins up the NOMA steps – accumulating count
    Dips / Scuba diver merkins down the NOMA steps – accumulating count

    Allies in WWII used Symphony #5 it as a Victory call, V in mores code is ( . . . — ) mimicking the first 4 notes of this piece. Ironically as Beethoven was German

    Work:
    Sunday Mornings x5

    ….I’m going to end with a quote that people attribute to Calvin Coolidge, but it’s really by Ray Kroc, one of the founders of McDonald’s: “Nothing in this world can take the place of persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent….”

  • Rock City meets Margarita on the Rucks – from Triple Shift

    As 10 HIMs are preparing for the GrowRuck Alamo on April 9-11th, we had to put some work in with weights. As expected, the football field was wet with dew and the weather was unseasonably warm at 5:30 am. Here is the link to the explainer video!

    Those men at F3 Alamo are killing it with their high quality explainer videos and exercises! In short, it was a suck fest performing rock rows, rockees (burpee with rock), flutter kicks, brickyard man makers, squats and then out 50 yards and back and rinse and repeat for 45 minutes. We had to modify it since your QIC was the only one with a ruck. Anyway, truly humbled by the men that yielded themselves to my leadership this morning. Ended in a prayer of gratitude and request to be growing in our leadership.

  • :Zima and Z Cavariccis – from Bolt

    PAX: Amnesty, Pop Tart, Scantron, Rougaroux, Hand Grenada, Tool, Left Coast, Bolt
    Mosey to end zone for:
    Stretching: neck, shoulders, hammies, hip flexors

    Mosey to midfield for:
    Warm up: SSH 25x, reverse slow grass grabbers 10x, Hillbilly squats 15x, Toy Soldiers 15x, Arm Circles froward/back, finishing with Self Love all 15x

    Mosey to bleachers for:
    LBC 20x, R leg step up 25x, big boys 20x, LLSU 25x, dips 15x, dying cockroaches 20x

    Mosey to baseball diamond for:
    Z90s: one exercise/base moving between bases in a Z pattern to honor our workout title: (rear crab walk between home, 3rd, 1st, 2nd): burpee 5x, Cracker Jacks (frog>star jump>frog) 10x, merkins 15x, plank jacks 20x

    Mosey to flag for COT, prayer

  • Inaugural Afternooner! – from Almonaster

    Looking for Leprechauns on St. Patrick’s Day!

    PAX:

    – Subprime
    – King Kong
    – Blowout
    – Almonaster

    Mosey to grassy area near WWI Memorial.

    Warmup:

    SSH – 20 IC
    Imperial Walkers – 10 IC
    Hillbilly’s – 10 IC
    4-Leaf Clover Grabbers – 10 ICWindmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Mosey around the track to the first grassy area on the right past the entry sidewalk.

    Burpees – 10 OYO
    Merkins – 20 OYO
    LBC’s – 30 OYO

    Mosey to the Fountain.

    Burpees – 10 OYO
    Incline Merkins – 20 OYO
    Hello Dolly’s – 30 OYO

    Mosey to 1/10 mile track.

    Burpees – 10 OYO
    Shoulder Taps – 20 OYO, 2 is 1
    Flutter Kicks – 30 OYO, 2 is 1

    Mosey to grassy area behind the Golf Hole.

    Burpees – 10 OYO
    Merkins – 20 OYO
    Box Cutters – 30 OYO

    Mosey to grassy area behind the Monkey Bars.

    Burpees – 10 OYO
    Lunges – 20 OYO, 1 is1
    Russian Twists (Douille’s) – 30 OYO, 2 is 1

    Back to Flag

    Plank – 1 minute
    Cool down stretch – 1 minute

    COT
    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the Opportunity to Lead!

  • St. Paddy’s Day Brick Fest – from Rudy

    The Playlist: https://open.spotify.com/playlist/04wIJSMgALwapngjBJXwXP?si=dH03I0VjQ0qMJMSTUS5oqA

    11 PAX joined YHC for a St. Paddy’s morning fest. Humid, and warm. Good to see some old faces (looking at you Amnesty) and new (Sir Purr! Welcome back to workout #2!)

    Lots of green around the horn. Bongo didn’t get the message, but pointed to his light green light on his workout watch as if that counted. Catfish also didn’t get the message, but no PAX had the audacity to call him out for it. Much debate on whether Saban’s yellow-ish highlighter tank was closer to Green than Kuch’s Aqua Athleisure shorts. Thanks to Snooze and Da Parish for CLEARLY wearing their finery. The mom’s of the group (Ya Mom ‘n’ Dem, Mama’s Pride) – B- for effort on the attire front….

    Disclaimer, then open up the Pot o’ Gold (i.e., YHC’s Mini) to grab 2 of the red-colored Bars o’ Gold (i.e., “Bricks”). Head to the track.

    Quick warmup with some stretching, SSH and IW. Then b/c YHC had often wanted to try it – lets do Bat Wings with the bricks. That’s a good challenge. It will make a return appearance.

    The Thang:

    Queue up the Irish Music. We’ll rinse and repeat a tabata-ish workout. 4 Rounds of Exercises (45 seconds on, 15 second rest), then a Lap aruond the track (everything with the bricks).

    + Round 1: Seal Claps, Dying Brick-roaches, Lunges, 8 count body-builders.
    + Round 2: Floyd Mayweathers, Crunchy BrickFrogs, Calf Raises (awkward…), 8 count body-builders.
    + Round 3: Merkins, Irish Twists, Monkey Humpers, 8 count body-builders
    + Round 4: Newston’s Cradle, LBBCs (Little Baby Brick Crunches), Squats, 8 count body builders
    + Round 5: T Merkins, Brick-guins, Side Lunges, 8 count body-builders

    Back to the flag. YHC had grand ambitions of getting lots more 8 counts in. But I greatly underestimated the time it would take us in total to run a mile carrying bricks. So OYO over the course of the day – everyone owes about 300 more 8 counts (to commemorate the 1 year anniversary of the initial 8 count challenge, increasing by 1 per day until “No more covid restrictions for the great state of Louisiana”).

    COT: Countoff, Name-o-Rama (Sir Purr? Surr Pur?), Announcements and closing out with a prayer. YHC especially wants to thank the “75 Soft” group under whose strict tutelage YHC has been driven to keep reading his bible. Specifically, messages over the last few days have emphasized import of Evangelizing. Its not sufficient for us to just hear good works, or even do good works. We need to be inspiring others through our actions. That applies spiritually, professionally, personally. Thanks 75 Soft-ers.

  • Happy Pi Day – from Fracsac

    5 Pax made a choice to take the DRP on their journey to get right and posted to the Renaissance after springing forward an hour and losing some sleep. With a couple shovel flags planted, disclaimer was given, then:

    Mosey to the steps of NOMA and face the bacon:

    SSH IC x 31
    IW x 15
    Abe Vigodas x 10
    GG x 10
    Bat wings (dancing during Moroccan NC)

    Time to get down to business:

    EMOM 10 Burpees x 5 minutes

    Mosey to tree line for more burpee fun:

    Starting at 1st tree, bear crawl to next tree and complete 5 burpees. Rinse and repeat x 10.

    Note: that’s 100 burpees before 7 am!

    Mosey back to fountain for dips and merks. 1 dip at fountain, run up to steps bunny hopping lower 3 and do 1 merkin at 1st of 8 steps.
    2 dips, 2 merkins on 2nd step
    3 dips, 3 merkins on 3rd step
    Rinse and repeat up to 8th step

    Mosey to back of NOMA for Sunday Mornings! All Pax did at least 6.

    Return to flag for 3 minutes of Mary to finish it out.

    COT

    NMM

    -The Renaissance is a great way to kick off the week!
    -GrowRuck 20 at F3 Alamo is coming up fast April 9 to 11 in San Antonio! Join us to accelerate your journey to success!
    -Coffeteria with great F2