F3 New Orleans

Category: New Orleans

  • Leg Day on the Mountain – Canyon Training – from Sandbar

    YHC is headed the Grand Canyon for the Rim to Rim hike in October and the M. is way ahead of me in training. So Leg Day on the Mountain.
    Disclaimer in the soft rain, followed by a slow mosey up and down St. Charles the Loyola palm circle.
    Warm up with SSH IC, Grass Grabbers and Windmills.
    Mosey to the base of the mountain, then march backwards up the stairs to 6.
    Time for the Dirty Mac (modified +1)
    -10 Left Leg Shrimp Squat IC
    -10 Right Leg Shrimp Squat IC
    -10 Sissy Squats IC
    -10 Goblet squats IC
    Run down 2 ramps, and march up the stairs backwards to 6.
    -10 Bulgarian Splits Left Leg IC
    -10 Bulgarians Right Leg IC
    -10 Jump squats OYO
    -10 calf raises, each leg OYO
    Down and up again
    -10 RL Lunges IC
    -10 LL Lunges IC
    -10 RL side lunges
    -10 LL side lunges
    Down and up again.
    Discussion about the “advanced wife pleaser.” Perhaps we have had the notion wrong for years. Perhaps this is about a result and not an action…. The ladies like tight buns PAX, and better form on the glute bridges will lead to that result. Think about it.
    -10 Left Leg Glute bridges IC
    -10 Right Leg Glute bridges IC
    -10 Left Leg Reverse lunges IC
    -10 Right Leg Reverse lunges IC

    And to keep it interesting – 10 quad hip extensions left and right leg IC.
    Down the stairs to the benches. Adding a hop to the top of each IC exercise.
    -10 RL steps ups, 10 LL Step ups, 10 RL power ups, 10 LL power ups.

    Back to the flag. Count-off, Name-o-rama, Announcements and Intentions.

  • Don’t let rain cancel your workout – from Pool Boy

    5:26 in the rain and wondering if any PAX are showing up. Before you know it, Architect is there and rest of the group shows up. Quick disclaimer and mosey’d to grab a rock.
    Warmups
    Abe Vigoda’s
    Grass(cement) Grabbers
    Imperial Walkers
    SSH’s
    Arm Circles
    Low Slow Squats

    Exercise 1
    Bear Crawls>merkins>Bear Crawls>SSH’s>Bear Crawls>Squats
    Exercise 2
    25x Curls, Tricep extensions, Overhead Press, Shoulder Press,flutter kicks
    20x Curls, Tricep Extensions, Overhead Press, Shoulder Press, flutter kicks
    35xCurls, Tricep Extensions, Overhead Press, Shoulder Press, flutter kicks
    Exercise 3
    Ring of Fire
    Hold rock overhead while waiting, Curls x 20 moving around circle counting to 10.
    Per Bogey in sitting duck position with rock, Burpees x 10 moving around counting to 5.
    Finished with Mary
    COT. Prayer’s for those dealing in tough times with family members, work, and other challenges.

    T-Claps to this great group of guys showing up in the rain and being warriors.

  • Is it RAIN or is it SWEAT? – from Mayhem

    77 degrees with a 100% chance of rain
    Oh and a flood watch until Saturday morning… what could go wrong

    With motivation from the site Q (@Pinewood) and other PAX, I decided to stay strong to F3’s third core principle: “Held Outdoors – Rain or Shine, Hot or Cold, we are out there”

    Upon arrival, I cracked the window and asked @Rudy in jest if it was raining so I could exit the vehicle
    Party of 9 for some @okwata fun

    Mosey to the foot of Canal to warmup
    AV, GG, PPP, ST, CC, TF, FT… IN CADENCE

    Thang 1:
    October 24th is the return of the H8! so it was time for some practice
    Plan was to perform the first two rounds of H8!, of course the mumblechatter commenced
    In referencing @Hawgcycle’s previous backblast, I was armed with the proper order of operations… @Rudy @Fracsac agreed and @Vagabond protested

    “Each lap consists of running south to the top of the levee, crossing canal (bear crawling the neutral ground, ‘now paved’), running south to the bottom of the levee, cross canal and run north to the top of the levee, cross canal (bear crawling the neutral ground), running north down the levee and back across canal to the starting point. At the starting point you do a descending burp and merk pyramid starting at 8 (burpee with 8 merkins, burpee with 7 merkins, …..burpee with 1 merkin). At the end of the 2nd lap the burp and merk pyramid starts at 7, etc.”

    We covered app. 0.8 miles of hills, 140yds of bear crawls, 15 burpees, 64 merkins

    Thang 2:
    Head to the lake. We performed TWELVES (yes @Vagabond I know it is usually ELEVENS, but I also know that we are here to push ourselves) with each station either being at a light post or 1/2 way in between two light posts. Mode of transportation is alternating broad jump and duck walk (later changed to walking lunges as it was tough to watch some duck walk, @Triple Shift wouldn’t have been happy). 11 big boys + 1 jump squat, 10 big boys + 2 jump squats… 1 big boy + 11 jump squats.

    Thang 3:
    Line up along the lakefront, facing the waves.
    Merkin Jax, up and down the mountain, 1/4 ratio
    1 merkin + 4 plank jacks, 2 M 8 PJ, 3 M 12 PJ, 4 M 16 PJ, 5 M 20 PJ, 4 M 16 PJ, 3 M 12 PJ, 2 M 8 PJ, 1 M 4 PJ

    A little bit of Mary: flutter kicks, dying cockroach, LBCs

    To the flag
    COT
    Count, Name, Announcements (10/19, 10/24, 10/26), Intentions (Georgia school shooting, @Mahatma’s foot)

    Thank you men for the opportunity to lead. PAX were challenged with showing up on a potentially horrific weather morning. Was hoping for a total of 6 and was impressed with a party of 9. Rain held out. It was tough. It was fun.

    With my #okwata VQ behind me it is on to Saturday morning where I will enjoy my #mothership VQ.

    SYITG!

  • IPC week 0 @ the Coliseum – from Honeysuckle

    YHC plus four PAX arrived at the coliseum in the black, star lined night.

    Warmarama
    SSH, arm circles, cherry pickers, windmills

    Wet tap marked the 200 m turnaround point.

    Right before the EMOM timer was started, popeye dropped this gem: you know, it’s possible to get into an endless burpee loop. With that segue, the pax immediately had to chew on this as the burpees started.

    Some time during the first half, smooth operator began coughing and the only question was bottle of red, bottle of white? We would later learn that he swallowed an insect or some grass, and it was not a symptom of thruster madness.

    YHC was questioning several things during this event, but the overwhelming feeling of claustrophobia kept things moving forward because they had to. EMOM to the left of me, exercises to the right. No amount of pleases could shield us. A break would mean one step closer to the burpee doom loop.

    Overall, the Pax agreed that the most surprising part was the amount of time taken up by the 5 exercises at the EMOM beep. Regardless, every one put forth a consistently high level of effort until the end. Eventually, the 6 arrived.

    Blue tube passed on from wet tap to popeye. Word on the street is that week 1 IPC is putting on and removing it. Wet tap prayed us out.

    Good luck to the Saturday crew.

    Syitg,
    Honeysuckle

    I heard it through the honeysuckle vine
    —did paradox hack into valve’s Spotify? It may not be that hard now that he’s stealing their WiFi.
    —the mowed track at the coliseum worked out well for this workout. The jury is still out if YHC will develop a belly rash
    —smooth did not use gloves today!

  • WOD at da Scrum – from Fracsac

    4 pax committed to continuous improvement through shared suffering in the gloom. Boo Boo posted the night before he was gonna show up and see what happened. YHC took the Q at 0500. Let’s see what happens!
    Disclaimer given, then mosey to the warmup pad for the regular stuff sans speaker.

    Mosey to the soccer field stopping at YHCs truck along the way to grab some cones. After avoiding the rabid dog (#IYKYK), we successfully grabbed said cones and continued the mosey.

    5 sets of cones set up 5 yards apart.

    1st cone
    10 burpees

    2nd cone
    10 burpees
    25 ‘mericans

    3rd cone
    10 burpees
    25 ‘mericans
    50 lunges

    4th cone
    10 burpees
    25 ‘mericans
    50 lunges
    100 big boi sit-ups

    5th cone
    10 burpees
    25 ‘mericans
    50 lunges
    100 big boi sit-ups
    150 squats

    Start from the beginning again to sweep the six

    Times up, back to the flag

    CoT

    NMM

    This was a fallen soldier WOD:

    Army Sgt Zachary D Tellier
    Died Sept 9, 2007 serving during operation Enduring Freedom

    31 years of age from Charlotte, N.C.; assigned to the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, Fort Bragg, N.C.; died Sept. 29 at Firebase Wilderness, Afghanistan, of wounds sustained when insurgents attacked his unit using small-arms fire.

  • Power of 10 – from Sandbar

    Only 5 PAX on this labour day. Started with the standard disclaimer, followed by
    10 burpees and 10 merkins, OYO
    PAX then mosied across Magazine to the field.
    10 burpees and 10 merkins OYO.
    Warmup of 10 SSH, 10 Grassgrabbers, 10 Windmills IC.
    10 burpees and 10 merkins OYO.
    Mosey to parking lot next to the field.
    10 burpees and 10 merkins OYO.
    PAX then completed a lunge walk across the parking lot, and back. Then an iterative broad jump across the lot. Then side lunges across the lot, one for each leg.
    10 burpees and 10 merkins OYO.
    Mosey to the statue in front of the zoo.
    10 burpees and 10 merkins OYO.
    Mosey to the levee.
    10 burpees and 10 merkins OYO.
    Pax assembled at the base of the levee in the tall wet grass, and then completed 10 sprints up the levee, walk back down each time. After the 10th sprint up,
    10 burpees and 10 merkins OYO.
    Mosey back to the statue.
    10 burpees and 10 merkins OYO.
    Pax then took the benches for 10 Bulgarian Split lunges (RL then LL), 10 step ups with a hop at the top (RL then LL), 10 power ups (RL then LL), 10 box jumps OYO.
    10 burpees and 10 merkins OYO.
    Mosey back to the flag, but fortunately there were 2 minutes left.
    10 burpees and 10 merkins OYO.
    110 burpees. 110 merkins.
    Thanks to Yankee, Peppa, Vandalay and Hellfire for going 110% today.

  • Attendance Award: Uptown Pax – from Bolt

    8 pax assembled for various activity with “down rangers” from Uptown. There was running, S&M, and whatever Chaos Monkey was doing with his sandbag.

  • When Nature Attacks – from Bolt

    YHC employed the most effective anti-fartsack remedy know to pax: sign up to Q upon heeding Chaos Monkey’s Sunday afternoon call to action. Rapper’s Delight wasn’t the same without Frac but a total of four pax reveled in it anyway with the usual: Abe SLOWgodas, hip circles, SSH, 3 penalty burpees for crappy cadence, MMPGM, PP, Tie fighters, OH/Seal claps. Mosey to JPAX for coupon retrieval where Space Cowboy began his encounter with nature’s first attack—wasps in the coupon hand hold, luckily no stings.
    The Thang 9/2/24 (a la Rudy):
    9 exercises
    2 rounds
    24 reps/exercise

    Rows
    Curls
    Heel taps over block 2:1

    Carolina Dry docks
    Skull crushers
    Box cutters

    OH press
    Goblet squats
    X factor 2:1

    Nature’s second attack occurred during the first round of skull crushers when a lizard exited the new coupon via Space Cowboy’s forehead.

    With time winding down it was coupon return followed by KnOT/mosey back to flag for COT.

  • Putting in the Work on Labor Day – from Mayhem

    5:30am 76 degrees 90% RH
    No need for a disclaimer as @Maytag and I know the drill

    We headed to the flagpole south of the south endzone
    Faced the flag and listened to Chris Stapleton’s Star Spangled Banner (stolen from @Chips)
    All warmup exercises were done counting the first 5 aloud, followed by the remaining 10 in silence to appreciate the song on this Labor Day
    SSH, GG, WM, PP, TF, FT

    Mosey to the bleachers for snake run followed by 10 burpees OYO (stolen from @Mahatma)
    Mosey to the field where the cones were setup

    Webicide Rd1:
    Bear crawl 5 yards, 1 merkin, bear crawl 5 more yards, 2 merkins, 5 more yards, 3 merkins, etc.
    Total bear crawl 50 yards, Total of 55 merkins

    Webicide Rd2:
    Lunge walk 10 yards, 2 jump squats, lunge walk 10 more yards, etc.
    Total lunge 80 yards, Total of 60 jump squats

    Mosey to the gym

    Grab some rail for 3 rounds of 20 calf raises, regular, toes out, toes in

    Jackass Burpee Web: 1 burpee, 2 donkey kicks, 2 burpees, 4 donkey kicks… to 6/12 for now

    To the parking lot for some cardio and mary
    Rd1: Pax 1 runs backwards 100 yds while Pax 2 does Big Boys, fj
    Rd2: Pax 1 karaokes 100 yds while Pax 2 does Freddie Mercurys, fj
    Rd 3: Pax 1 side shuffles 100 yds while Pax 2 does leg lifts, fj

    Jackass Burpee Web: Return to the wall for 7 burpees and 14 donkey kicks

    Mosey back to the cones on the field

    Webicide Rd3:
    Crab walk 10 yds, 2 crab cakes (2 is 1), crab walk 10 more yds, 4 crab cakes, etc.
    Total crab walk 50 yds, Total crab cakes 30

    Webicide Rd4:
    Duck walk 10 yds, 2 squats, duck walk 10 more yds, 4 squats, etc.
    Total duck walk 50 yds, Total squats 30

    Back to the flag

    Count, Name, Announcements (annniversary/convergence), Intentions

    Said an Our Father for all those great dads out there and all of those that could use a little extra help!

    Thanks for showing up @Maytag

    I assumed many would be busy on this Labor Day… but I do know of one in particular that fartsacked, whom shall remain nameless.

    SYITG!

  • The three little pax – from Safety Valve

    It was a beautiful morning. The stars shone bright.
    But, only three little PAX decided to put up a fight.
    Those three little Pax were in fact not so little.
    They all thought they were as mighty as Diddle.

    Pope with his 17, I mean 16, year old endurance.
    Goose there with his unwavering reassurance.
    YHC just trying to keep up with them wondering if he has enough life insurance.

    Dox was ridding his house of Covid.
    While all the others just fartsacked-the-bed.
    AB was neither seen nor smelled.
    Lil Cuz stayed where he dwelled.
    Enron was busy dreaming of crunching some numbers.
    White meat had fallen into a deep slumber.
    Honeysuckle was tending to his hive.
    Yankee Jeaux, are you still alive?

    Those three mighty PAX did great deeds.
    In fact a total of 55 Burpees.
    Three miles they ran by each empty lot.
    Afterwards they completed 55 Goblet squats.
    They continued to push and continued to strive for more successes.
    In the end they did 55 overhead presses.

    #Renewyourvalves
    Funnest beatdown ever… This group is awesome. There will always be at least one person to stand by you. Thank you to Goose and Pope for being those men today. Enjoy the extra day off and the extra time with family. We will get back to work tomorrow.