F3 New Orleans

Category: New Orleans

  • Lending a Helping Hand

    A couple weeks ago I helped out my fellow LVCC member Screw Top and we swapped Q’s. Unfortunately Screw Top went and had a minor setback and was not ready to return for his Q so I once again helped him out and took over my original Q slot. On a typical muggy morning 14 PAX, including 2 FNG’s, joined me in the gloom. Disclaimer was given and off we moseyed to the practice track.

    Warm up:

    • SSH x 20 IC
    • Windmills x 10 IC
    • Arm circles fwx and rev x 10 each IC
    • Grass grabbers x 15 IC
    • Self love x 15 IC

    Tha Thang #1:

    For the first portion of the beatdown we stayed in the circle for a routine I created a couple weeks ago. It was time for the second attempt of Red Light/Green Light. All red light exercises would be static and all green light exercises would be dynamic. Exercises were called out by the Q and we would immediately change exercises once the randomized timer called out red light or green light.

    Red light exercises:

    • Al Gore
    • High plank
    • L side plank
    • R side plank
    • Low plank
    • R leg lunge hold
    • L leg lunge hold
    • Supine leg hold
    • Reverse plank
    • Calf raise hold

    Green light exercises:

    • Mountain climbers
    • LBCs
    • Merkins
    • Lateral/cross-over lunges
    • High knees
    • R single leg wife pleasers
    • L single leg wife pleasers
    • Penguins
    • Crunchy frog
    • Freddy Mercury’s

    After this we moseyed to Roosevelt Mall where PAX splint into 2 groups for an Indian Run to the steps in front of NOMA.

    Tha Thang #2:

    At that time we partnered up for some Dora 1,2,3. Combined total of 100 merkins, 200 squats, and 300 LBCs. While PAX #1 performed the exercise, PAX #2 bunny hopped the steps and performed 3 burpees at the top of the steps. I may have overshot this one as I know my group only got halfway through the LBCs before it was time to mosey back to the flag. Although I know multiple groups were able to complete all reps so T-claps to you guys.

    Circle up for countoff, name-o-rama, annoucement, named our 2 FNG’s, intentions, and COT. Welcome Blazing Saddles (had a tough time coming up with that name but props to Amnesty for nailing it) and Choppa. Can’t wait to lead again.

  • Fueled By The Fallen and Fight Songs

    Sat am @ The Muscleship, met at The Foundry for one last hurrah with Meter’s 43. Started off with a quick warmup, then payed respect to fallen Mandeville officer Capt. Vince Liberto, who we dedicated the workout to in “HERO” fashion.

    IRON PAX CHALLENGE – WEEK 3

    ACCUMULATED REP SCORING

    10 PULL UPS

    15 BURPEE BLOCK JUMP OVERS

    20 BLOCK CURLS

    25 BLOCK SQUAT THRUSTER

    30 GAS PUMPS (REVERSE CRUNCH)

    RINSE AND REPEAT FOR 43 MINUTES

    The PAX pushed through, some for the second time, and all got stronger. Several college fight songs made the playlist and helped keep the blood pumping. Scores were: SOGO 964, Mahatma 809, War Wagle 550, Kimchi 625, Abacus 511, Tool 606.

    Finished with some stretching, yoga-like stuff, and planking. COT, BOM, with prayer courtesy of War Eagle.

    One week left, let’s finish strong!

    Tool

  • Stompkwata

    Despite fair warning, 14 men set off into a pleasant September gloom this morning at Okwata. The warning: bring your running shoes, we’re trying something new. And so we did.

    Since we started doing Okwata, YHC has been wanting to run to the large Lakeshore Drive bridge for a change of pace. Today, we did it.

    It’s around 1.1 miles just to get there, so we had to be quick. We wrapped our warm-up into our mosey with some high knees, butt kicks, Super Marios, carioca, and Zombie walks.

    When we got to the bridge, the instructions were simple: 11’s with burpees at the bottom and merkins at the top. YHC had measured it out, and from base to center of the bridge is about 1/10 of a mile, so each “lap” would be 2/10 of a mile. No one quite completed the 11’s, but Breadsticks was close. Breadsticks seems to have found another gear lately. T-claps for that.

    T-claps to Two Yutes, who went back and swept the runners on the way there, giving them the instruction so everyone could get started. We called an end to the 11’s leaving around 12 minutes to return to the flag, and according to my calculations***, we arrived exactly on time. All in all, we ran about 4 miles, with about 1 mile of that being uphill, broken up with some burpees and merkins. We may try this one again during Run Ranger Run.

    Surge closed us out with a prayer. Thanks for trying something new with me today. – Kuch

  • Levees in the Moonlight

    EL Wire always starts with the JACK OFF. SSH x 20, SMurfs x 20, Seals x 20 and Plank Jacks x 20 – El Wire is the MASTER at this.

    Then we mosey’d to the levee.
    Partner up.

    We did Merkins at the TOP x10, x 15, x 20, x 25, x 30 = 100 while partner LBCs and waits and then Jump Squats at the top with bicicletas at the bottom (2 Rounds)

    Then we mosey’d over to Audubon Statue and did a modified DORA. Partner 1: Run the first half of the loop then 5 burpees at the turn and then run backwards.

    Partner 2 Exercises: V-UPs to 100, didn’t finish then we bolted for the FLAG.

    There was a breeze. First one in awhile.

    Thanks for stepping up for the Q-El Wire! Now please learn to write a bb.

  • Coupons?, we don’t need no stinkin’ coupons!

    REG: Yeah. All right, Stan. Don’t labour the point. And what have they ever given us in return?!

    XERXES: The aqueduct?

    REG: What?

    XERXES: The aqueduct.

    REG: Oh. Yeah, yeah. They did give us that. Uh, that’s true. Yeah.

    COMMANDO #3: And the sanitation.

    LORETTA: Oh, yeah, the sanitation, Reg. Remember what the city used to be like?

    REG: Yeah. All right. I’ll grant you the aqueduct and the sanitation are two things that the Romans have done.

    MATTHIAS: And the roads.

    REG: Well, yeah. Obviously the roads. I mean, the roads go without saying, don’t they? But apart from the sanitation, the aqueduct, and the roads–

    COMMANDO: Irrigation.

    XERXES: Medicine.

    COMMANDOS: Huh? Heh? Huh…

    COMMANDO #2: Education.

    COMMANDOS: Ohh…

    REG: Yeah, yeah. All right. Fair enough.

    COMMANDO #1: And the wine.

    COMMANDOS: Oh, yes. Yeah…

    FRANCIS: Yeah. Yeah, that’s something we’d really miss, Reg, if the Romans left. Huh.

    COMMANDO: Public baths.

    LORETTA: And it’s safe to walk in the streets at night now, Reg.

    FRANCIS: Yeah, they certainly know how to keep order. Let’s face it. They’re the only ones who could in a place like this.

    COMMANDOS: Hehh, heh. Heh heh heh heh heh heh heh.

    REG: All right, but apart from the sanitation, the medicine, education, wine, public order, irrigation, roads, a fresh water system, and public health, what have the Romans ever done for us?

    XERXES: Brought peace.

    REG: Oh. Peace? Shut up!

  • Not Quite as Short, but Short Back Blast

    The Thang – IronPax Challenge

    Da Parish – 525

    Bogey – 525

    Gideon – 550

    Ya Mom ‘n Dem – 505

    Hobbs – 660

    Catfish – 720

    Count-off, Name-O-Rama, 3rd F

    YHC,

    Da Parish

  • The World’s Shortest Backblast

    3 men came out and pushed through the IronPax Challenge at Popeyes while one man kept time. The total reps are below. Tanner is a beast.

    Tanner – 815

    Chips – 500

    Tua – 500

    Count-Off, Name-O-Rama, and Prayer

    -Rev Sox

  • They have real water

    With 10 pax playing crossfit at muscleship & another 15 chasing their 2.0s for beignets, only 11 pax were up for a classic beatdown at mothership. After the brief disclaimer we moseyed to great lawn:

    1st COP: SSH x25, MC x20, IW x20, PP x20, HB x20, PP x20, SJ x20

    Line up at the trees: 5 body builders (not burpees) then run and touch the opposite walkway – repeat 5 times for a total of 25

    2nd COP: Plank MC x20 (a bit awkward & difficult), Lunges x20, Plank PP x20, Lunge Climbers x20, LLS x20

    Water break then back to the trees: 5 knee-up burpees (slap those knees) then run to opposite walkway – repeat 5 times for a total of 25

    Mosey to the museum fountain and steal some “real water” from the ironpax: RLSU x25, Dips x20, LLSU x25, Decline PP x20, Derkins x5, water break then RL-UP x15, Dips x15, LL-UP x15

    Back to the great lawn for a little mary Hello Dolly x20, Dying Cockroach x20, Flutter Kicks x20, LBT x20, RFMx20, RTx20, LCC x20 Plank-O-Rama – Regular, Left Arm, Backwards, Right Arm, Regular then MI for 20 seconds to finish

    Back to the virtual flag for a count off, name-o-rama and a short prayer.

    Always tag Rudy…

  • Friday 13th

    Thirty something men assembled in the gloom under a full moon to celebrate Friday the 13th. Apparently the next time a full moon falls on Friday the 13th is 2049 so I hope y’all enjoyed it. I also hope Jadaveon will remeber all of us when he is the sole memebr of the PAX around to enjoy it again. Disclaimer was given and the Mother Ruckers spilt off to walk and tak. The remaining pax headed to the circle of palms to commence the beatdown.

    WARMUPS

    SSH X 49 (this really irritated Mariah)

    Arm Circles fore and aft. Was Seaman there? 10 Fore and 10 Aft

    Grass Grabbers X 20 (Pulled a Hammy)

    Merkins X 20

    THE THANG

    Mosey to the base of the mount. 2 lines. Indian run to the top.

    At the top split PAX into 2 groups (thanks Kuch for logistics)

    1st group runs and tags opposite wall. 2nd stays and does 5 Burpees. Groups switch and go until 25 burpees are done.

    Next same with something I cant remember then once more with Merks. Whatever it was was a pretty good workout. I was cussing the Q the entire time.

    PEOPLES CHOICE MARY

    Circled up for some Mary

    JV suggested Doc W’s

    Peaches suggested Penguins

    Somebody came up with LBC’s

    There were others but the full moon wiped my hard drive.

    BENCHES

    After the mount we descended the stairs (Yankee is hands down the fastest stair descender amongst the PAX) and grabbed some benches for some quick leg work/ dips

    RLSU X 20

    Dips X 20

    LLSU X 20

    Dips X 20

    Decline Merks X 20

    Back to the flag for count off, name o rama, announcements and intentions/ prayer followed by coffeeteria at PJ’s. Thanks for letting me lead. Sorry if I forgot you were there.

  • 2 , 4 , 6, 8 hey our Q is late!

    OK an embarassing AM posting for this Q. Not sure how many Qs I’ve had over the last 5 years but I have NEVER missed a Q or I have never been late!

    Woke up at 629 for my 630 Q. Damn it!

    Got to the Field at 641. Boys were just finishing up their warmup of halos and under the legs etc.

    We lined up at the Soccer Field. Did diminishing Kettle Bells swings.

    30 KBs run across the field and back, 25, 20, 15, 10, 5. Until finished.

    Then mosey’d to the HILL.

    Here we did 12, 8, 4 of an exercise with KB and then a core exercise x 10 on the other side.

    Rows x 12, 8 , 4 then we did Russian Twists x 10 **this was too few rows so we up’d the ante.

    Triceps lifts x 20, x 15, x 10 and Dying Roaches on the other side.

    Bench press x 20, x 15 x 10 and NOLAN RYANs on the other side.

    Then we did 40 Goblet Squats , suit case over, 30 Swings, suit case back, 20 Presses. Then we finished with 50 Merks – finish how every you want. (A mini – Iron Pax)

    I’m annoyed I was late but I appreciate you guys letting me step up and finish my plan. Great coffeeteria post beatdown!