F3 New Orleans

Category: New Orleans

  • PRE BLAST: Sponsored by Urban South

    BEATDOWN SPONSORED BY URBAN SOUTH: Pre-Blast

    Warm up:  SSH X 20, Imp Walker x 20, Mtn Climbers, x 20  Lunges L and R x 20

    10 8 count Body Builders

    MERK session aka:  Who Dat Ale.

    12 In Cadence Merk Diamond, Merk Stagger Left, Stagger Right, Merk Wide

    10 8 Count Body Builders (20)

    BACK SESSION:  HOLY ROLLERS

    Superman to Bow 10 times

    T W Y –s x 20   (In Cadence)

    Bird Dogs

    Bridge/Wife Pleasers

    One leg Wife Pleasers L/R

    Shoulder Taps

    10 8 Count Body Builders (30)

    PLANK SESSION:    2nd Set  It’s a pilsner –my favorite

    Plank Jacks

    Taps

    Plank Walks

    Hand to Foot Planks

    JLOs

    Mat Jumps

    Peter Parkers

    Parker Peters

    10 8 Count Body  Builders (40)

    FINALE:  MONSTER MARY – AKA PARADISE PARK   45 secs on 15 off

    LBC

    LBT

    Roaches

    Bugs

    Hello Dolly

    Flutter

    Rosalitas

    Iron Cross

    Freddie Mercury

    Low Country Crab

    Donkey Kicks

    Carolina Dry Docks

    Russian Twist

    Lunges Forward and Backward

    Lunges Sideways Left and Right

    8 Count Body Builders (50) *I want to finish with this activity

    WORST CASE SCENARIO:  If we finish early I plan on finishing with Jack Webb *Cinnamon Toast Crunch Sout

  • Virtual Workout – 4/10/202: Stations of the Cross

    Good Friday. Lets walk the Stations of the Cross together.

    Zoom: https://rasa.zoom.us/j/7570546234

    The Warmup

    Windmills, Grass Grabbers x10. SSH, IW x25.

    The Thing

    Walking the 14 Stations of the Cross. 3:00 for each station: 90 seconds of exercise – push for the full time, but keep your form. Then walk the path – lunge walk for 60 seconds (Form! Knee to the grass). Remaining 00:30 recovery until the next station.

    If you don’t need the 00:30 recovery – please modify by extending the exercise time, or by extending the lunge walk. 3:00 per station is the target.

    Station #1: Jesus condemned by Pontius Pilate. Peter-Parker-Peters

    Station #2: Jesus picks up his cross. Merkins

    Station #3: Jesus Falls the first time. Burpees

    Station #4: Jesus meets his mother, Mary. Big Boy situps

    Station #5: Simon helps Jesus shoulder the cross. Slow Squats

    Station #6: Veronica wipes the face of Jesus. V-Ups

    Station #7: Jesus falls the second time. Burpees

    Station #8: Jesus meets the women of Jerusalem. Hello Dolly

    Station #9: Jesus falls the third time. Burpees

    Station #10: Jesus is stripped of his garments. Jump Squats

    Station #11: Jesus is nailed to the cross. T-Merkins (reach for the sky, and as you are stretched in that position recall the agony of Jesus)

    Station #12: Jesus dies on the cross. Genuflects (hands behind head. Down to one knee, down to both knees, back up to one knee, back to standing up. Over and over again).

    Station #13: Jesus is taken down from the cross. Dips

    Station #14: Jesus is laid in the tomb. Low Plank. Hold as long as you can before going on final round of lunge walks.

    The End

    Thank you all for the opportunity to lead. I look forward to when we can do this in person again together.

  • Virtual Workout for Wednesday, 4/8/20

    Warm-up: (all IC)

    • Good Mornings x10
    • Windmills x10
    • Seal Jacks x20
    • Cherry Pickers x15
    • IW’s x20
    • Hillbillies x15
    • Mountain Climber Merkins x15

    The Thang:

    Grab a chair or bench for:

    • Bulgarian split squats, left leg x12 IC
    • Bulgarian split squats, right leg x12 IC
    • Left leg step ups w/ right knee to chest x10 IC
    • Right leg step ups w/ left knee to chest x10 IC
    • Calf raises x20 IC
    • Jump squats x12
    • Monkey jumpers x12IC

    Shake it off with some SSH x10 IC, then Dips/Freak Nasties x12 IC, and then repeat above routine x3.

    Next, grab cinderblock or similar coupon for non-merkin exercises:

    • Overhead presses x12 IC
    • 10x Werkins
    • Elf on the shelf L->R x12
    • 10x staggered arm merkins, right high
    • Elf on the shelf R->L x12
    • 10x staggered arm merkins, left high
    • Bent over rows x12 IC
    • 10x T-merkins
    • Curls x12 IC
    • 10x Irkins
    • Goblet squats x12 IC
    • 10x Derkins
    • Chest presses x12 IC
    • 10x Regular merkins

    Shake it off with seal jacks, x10 IC.

    On your six, right side for Jane Fondas x10 IC, keep your leg up for quick pulses x10 IC, keep your leg up for knee-to-knee x10 IC, and finally keep it up for heel-to-knee x10 IC. Flapjack for left side.

    If extra time, complete ISI (x23 8-count bodybuilders).

    Mary:

    • 20 BB sit-ups
    • Flutter kicks x20 IC
    • Freddie Mercuries x20 IC
    • LBC’s x15 IC
    • Leg raises x15 IC

  • Backb-LAST

    Who knew when we posted Monday AM that would be the last Skinny for awhile? Not me. I texted Hawg on Sunday night to make sure we were good still fighting the good fight and I felt reassured. Monday’s beatdown was healthy socially, mentally and physically. We kept our distance. We got the work in. By Monday night group sizing had been reduced to 10 or less. Some saying that the family unit was big enough-shouldn’t get any bigger than that. Monday night at 730. Hawg called me again and this time we both knew that we had to shut it down. F3 sites around the Nation were shutting down -so that we can do the right thing and be good citizens. PRactice what we preach and live 3rd. So we now have a F3 hiatus. So for now and for Uptown NOLA this is the Last Backb-LAST. Until we can gloom again.

    El Wire was the Q – Wire and Jingle Vader are technologically challenged – I wanted to record this last workout for posterity – so I will pen El Wire’s Q.

    Circle UP-

    Jack OFF – ssh x 20, seal jack, plank jacks, smurf jacks x 20

    Then we mosey’d to the bandstand/oak alley.

    At the alley. We had a MERK station by bandstand – run to row bars and do Burpees, run along the track to pull ups for VUPS then run through parking lot to the tables and do DIPS. We started round one with 10, round 2 with 15, round 3 with 20, round 4 with 20, backdown to 15, and then we finished before we could continue the cycle.

    Nice Q El Wire – thanks for stepping up. Fingers crossed that when Covid-19 is done that you will finally start writing some BBS.

  • Immune Boost

    Four F3 Nola pax checked in at 0530 this morning for a virtual Q. Hopefully others will find the time to do it later.

    The Thang

    • Imperial Walkers x 19 (IC)
    • Merkins x 19 (1 is 1)
    • Mahktar N’Diaye x 19 (IC)
    • Up-Downs x 19 (1 is 1)
    • Nolan Ryans x 19 (IC)
    • EMOM (10 burpees EMOM for 9 minutes)

    Do the above set 3 times.

    NMM

    • Total of 270 burpees and 57 Up-Downs, which are pretty much burpees without the tiny little hop most of us do at the end.
    • It was rough, but I felt better knowing a few other guys were doing it with me at the same time, albeit from different locations.
    • I tried to post a Video Backblast on GroupMe, but I froze the app.  I thought a Video BB would be appropriate for a Virtual workout, but GroupMe sucks for posting large files, or at least it does on my phone.
    • I got caught before my 50th burpee in the 3rd set, so death by burpees does happen.  I took an extra minute break and then got caught before my 70th burpee.  Twice dead.
    • This took me 50 minutes.
    • This was very reminiscent of losing a bet to Da Parish, except I didn’t have to wear those horrible colors while I was doing it. 
    • The ISI is up for March and Beyond.  Find the link I posted in Mumblechatter if you want to join.
    • Some guys are kicking around a Meal Support Plan to help our local medical community and some our F3 brothers in the restaurant industry.  There is a link to join the discussion posted yesterday in Mumblechatter.

  • Dueling Q and a little merkin frisbee to lighten the mood!

    9PAX showed up to the Chamber to start the week off right after a stressful weekend.

    First Q – Jesus Juice

    Warmup: Quick Jog around parking lot, 15 each of: side straddle hop, hill billies, windmills, mountain climbers

    Jesus Juice Workout: 2 agility ladders and two tires. PAX evenly spread out and created a rotation: pushups in each ladder, large tire flip with a hop, lunge, pushups in each ladder, small tire flip with a hop… rotated for 15 minutes. We then proceeded to work on our speed by: agility ladder in and outs, lunge, larger tire flip with a hop, ladder in and outs, small tire flip with a hop, lunge

    Sheetrock Workout: Merry to you die: Freddie Mercury, Dying Cockroach, LBC’s, Plank. A quick story about Sheetrocks college years.

    We then decided to get a little competitive and split up the PAX for a 5 vs 4 ultimate Frisbee. Sheetrock, Shuffles, Breadsticks, and Jesus Juice vs the rest of the pax. The 5 pax came in with a ton of confidence with there competitive advantage. The 4 PAX came out with a vengeance determined to prove heart and not numbers will be victorious in the end. The result was a complete bloodbath with the the 4 PAX winning 42 – 7. Screw Top cried he didn’t know how to play while the other PAX members held there head down in disgust. However, the question now needs to be asked, who actually won the day. The team that had to do significantly more merkins, or the team that simply dominated the game….

    Finished with 10 Burpees for the losing dueling Q (SheetRock), a distant COT , and a decision to incorporate more merkin ultimate frisbee games at the chamber!

  • Dirty Dozen for Rock City with no Rocks for BLIMPSS

    The weather was perfect at 64* for 12 men to gather in the gloom during this time of uncertainty to push each other and to control what was in our control.

    Safety does matter!

    As we started to gather we immediately moved towards the football field to give us extra social distance rather than gathering in the confines of the fence, With an opening disclaimer about the Q not knowing if the virus can linger on rocks and therefore no rocks would be used today we took a nice 400 m mosey around the track before meeting in the middle of the football field along some cones that made their way to the field around 5:10 this AM

    EMOM’s of BLIMPSS … with no breaks

    The Q announced as we lined up midfield the BLIMPS would be done with each exercise lasting for one minute and immediately leading into the next exercise without any breaks between the EMOM (to eliminate any confusion on last week’s debate on EMOM’s and breaks). One minute of Burpees, one minute of Lunges, one minute Imperial walkers, one minute of Merkins, one minute of Plank jacks, one minute of Squats and then one minute of Suicides (utilizing the cones).

    The Q then had Rev Sox give us a 20 count and we moseyed back to the track.

    Another 400m mosey followed by BLIMPSS round 2 – One minute of Burpees, one minute of Lunges (Backwards lunges this time), one minute Imperial walkers, one minute of Merkins, one minute Plank (not plank jacks), one minute of Squats and then one minute of Suicides (utilizing the cones) ~ This time we did the suicides in reverse at request of Mahatma.

    Back to the track for another 400 m mosey and then round 3 of BLIMPSS repeating round 2 with the lunges going from midfield of the football field to the end zone.

    Mahatma gave us a 20 count as we made our way to the end zone area of the track for our last rendition of BLIMPS. This time we only moseyed about 100 m and then did 19 of each (BLIMPS) then another 100 m. It was noted as folks were planking for the 6, one could see steam rising from our backs.

    We then gathered at a safe distance for countarama, nameorama, announcements, intentions and closing prayer.

    Walleye lets us know about the young attorney from St. Ann’s who was misdiagnosed with the flu and is now in EJ ICU with COVID-19.

    We closed with prayers and lifted up all those brothers dealing with adversity, injury, cash flow changes, health issues, families with health issues, life changes from COVID 19 and encouraged each other to recognize COVID 19 is real and to exercise prudent precautions to protect each other and our families.

    Be safe my brothers! Thank you for pushing this 60 year old man to be better!

  • Birdcage and the labrynth

    Man I am writing this on 3/15 but the innocence of 3/4 seems so long ago – so pre-corona. That was good times.

    I had a big PAX for this beatdown.

    Ran us over the field in front of the zoo.

    At the zoo – we did the normal warmup – SSH x 20, Imp Walker squats x 20, merks x 20, and Mtn climbers x 20.

    Ran to the audubon park – we did a circle of core. All abs.

    Peter Parkers, Parker Peters, Mat Jumps, walking plank and some monkey humpers.

    Ran to the soccer field. Lined up and did some cardio sprints.

    Sprints, jogs, grape vine, high knees, butt kicks, walking dead, etc.

    Ran to the labyrnth – long run with ping pong back to the 6.

    At the labyrnth did some bench work! Dips, step ups bulgarian splits.

    Back to the flag for some Plank o Rama

  • No touch NOLA is back

    OK so I started today wanting to build a workout in honor of Roots – who began our WPM AO. It was our 3rd workout and it continues to be a fan favorite. We welcomed back Amnesty who posted hoping to be led by Roots but got stuck with me. We also welcomed a FNG from Oregon – a law school buddy of Moana who we names Quarantine. No touching on the beatdown – so its like the old days for us.

    Beatdown got straight to work at the MTN.

    Did a circle with SSH, Imp Walker Squats, Dying Roaches and Mtn Climbers x 20IC

    Then we ran to the base of the MTN.

    At the base: there was a chalk instruction for each floor in mulitples of 13 for Friday the 13th.

    26 Lunges – 2nd, 39 plank jacks, – 3rd floor 52 monkey humpers, – 4th floor

    We did 13 hand release merks at the top of each ramp

    At the 4th floor we did some wall sits, some wall climbs (dirty dates or something) and then some wall walk ups

    Back to the ramps and we did 26 – shoulder taps and 39 – Russian Twist, and 52 – Monkey Humpers. More wall sits at the top. We also did 20 Flutter KIX in cadence.

    At the top of the MTN – we went back down the stairs and ran up LIL WPM.

    Here we had 4 exercises: LBCs, LBTs , Freddies, and Bird Dogs.

    One partner did exercise while the other went down the stairs and back up.

    Ran back to Audubon Park via the benches – at the benches we did dips x 30 OYO.

    Then we ran back to the FLAG. Arrived at 615am. Done.

    COVID – 19 prep starts after this beatdown.

  • The Ides of March

    YHC joined 5 other men looking for some sanity in this insane situation. What better way to start the week than with a Sunday Morning beat down. With the shovel flag planted and the freedom hammer on full display, time for a disclaimer, and then…..

    Mosey to the front of the museum for the warmup
    SSH IC x 31
    IW IC x 20
    Grass grabbers IC x 10
    Abe Vigodas IC x 10
    Peter Parker IC x 20
    Shoulder Taps IC x 20
    At the Fountain:
    RL step ups IC x 20
    Dips IC x 20
    LL step us IC x 20

    Mosey to the tree line where YHC has cones set up at 25 foot increments:
    Suicides!
    Round 1
    Sprint to cone 2 and back to cone 1
    sprint to cone 3 and back to cone 1
    sprint to cone 4 and back to cone 1
    sprint to cone 5 and back to cone 1
    Burpees OYO x 10

    Round 2
    Full suicides set
    ‘mericans OYO x 20

    Round 3
    Full suicides set
    Squats x 20

    Round 4
    Full suicides set
    Lunges x 20

    Round 5
    Full suicides set
    Burpees x 10

    Indian Run to Foundry

    Stations:
    Station 1 (timer) – sprint to track, 5 burpees and sprint back
    Station 2 Pull-ups or rows AMRAP
    Station 3 Box jumps or step ups AMRAP
    Station 4 Flex hang 90 degrees
    Station 5 WW2 Sit-ups AMRAP
    Station 6 Squats AMRAP

    Indian Run to back side of Museum for Sunday Mornings:
    10 air presses in peoples chair
    5 donkey kicks
    Balls to the wall with one shoulder press
    Repeat x 5

    With 1 minute left, complete one more set of suicides.

    COT with count off, name-o-Rama, announcements, intentions and ended with a prayer to the Sky Q, minus the Sweaty BOM.
    Thanks for posting with me!

    SYITG