F3 New Orleans

Category: New Orleans

  • Okwata Barre Redux

    A still, muggy morning at Okwata after a brief touch of fall . . .

    Warm-Up: mosey to the fountain and then circle up for SSH x25, Abe Vigoda x15, Arm Circles x20 (10 each direction), Imperial Walkers x25, Peter Parkers x15, Parker Peters x15.

    The PAX moseyed around the fountain and went to the fountain barricade for barre.

    COP1: 3 exercises (Single-leg lunge, Side leg raise, Pistol squat), 3 Sets with a mosey after each set, 1st Set x20, 2nd Set x15, 3rd Set x10 (each leg, i.e. 1st Set 20 on left and 20 on right)

    COP2: The PAX moseyed to the sea wall for a Hurricane Hoedown (counting down from 7 with flutterkicks in 4 positions – upright, hands, elbows, flat) and Wife Pleasers in between sets.

    COP3: The PAX moseyed to the fountain barricade for Jack Webb Went to the Bar.  This was like a standard Jack Webb, but for the air presses, the PAX had to sit against the bar. If the PAX’s legs weren’t mush yet, sitting against the bar took care of it.

    COP4: The PAX moseyed to the Cabana of Pain for 2 sets of AMRAP pull-ups.

    Count off, Nameorama, close out with announcements, intentions, and prayer. Thank you for the gloom, Sky Q. Teach us to be generous!

    The PAX did a lot of work in a short amount of time, and the whole body got hit.  Perfect start for the day.  Thank you for letting me Q!

     

     

     

     

  • Dora Mountain

    After signing up to Q WPM over 2 months ago, the day had finally come…a very popular place to Q…

    DISCLAIMER: Let’s mosey for a block and back to the lawn in front of the Tulane sign.

    COT:

    -SSH x 30 IC

    -Arm Circles x 30 IC (15 ea. dir.)

    -Mt Climbers x 20 IC

    -J-Lo’s x 20 IC (aka Pickle Pounders)

    Let’s mosey to the base of the Mountain.  Form two columns and Indian Run to the top.  At the top, it’s time for some Dora.  Partner up, one partner runs down the top incline and back while the other partner starts on 100 Crossfit Merkins for the team.  After the team completes the Crossfit Merkins, then 200 Imperial Squat Walkers, and 300 WWII sit-ups.  We almost finished the sit-ups but our time on the mountain was done.  Let’s mosey down and to the nicest grass in the city…if not the world, for  some Mary.

    Mary:

    -Penguins x 20 IC

    -Wife Pleasers x 20 IC (a strictly no-eye contact event…even though I could feel Seaman checking out the pax, DADT)

    Mosey to the Virtual Flag to finish on time.  Don’t want to get chastised by RY….

    Countoff, Namerama, Announcements, Shoutouts and a prayer.

    Thanks for letting me lead Uptown, it was worth the wait.

     

  • Burpees for Breakfast

    (no-show) Hawg inspired me to take the Q at The Uptowner for the very first time.  4 PAX joined me for an unseasonably warm and humid morning at the VSF.  Thanks, Tool, for joining me a few minutes early for some pre-Thang ISI work.

    The Thang: Burpees.  But first: SSH x25 just to get the blood flowing.  Then Burpees.

    • 10 minutes of Every-Minute-On-The-Minute rounds of 10 burpees.  Fortunately, PAX had JV to help us all keep count.  1.  <Darth Vader Breath> 2. <More Darth Vader Breath>.  3.
    • Gee that was fun.  Go grab a Rock
    • 10 minutes of EMOM AMRAP of a squat-curl-press-and-back-down routine with your rock (Start standing, squat down to pick up the rock.  Curl up.  Press up.  Go back down to squat to place the rock.  Stand up again.) YHC had to explain at least twice to Heisenburg that one does not throw the rock down, but gently places the rock at the bottom of the squat.
    • 6 minutes of EMOM Burpees.  Because the world needs more Burpees.
    • 10 minutes of EMOM with our Rocks again.
    • 1 minute left – Burpees!

    I’m sorry to disappoint you, Fracsac.  I know you came for the full 45 minutes o’ Burpees that you were promised.  Maybe next time.  I appreciate your courage in showing up for it (unlike others who apparently chose to fartsack instead)

    Close with intentions, remembering those suffering through violence, sickness, natural disasters.  Ask for wisdom and patience to see and execute God’s vision for each of us.  In particular, YHC asks for blessings on his son and all high school seniors as they continue the process college applications and decision making.  May God shine a light on the path for each of them.

    Thank you all for chance to lead.  Next time at The Uptowner, we may graduate from 17 minutes of burpees to 20 minutes…

     

  • Guide for Killing MumbleChatter

    YHC thankfully looked at the Q roster the night before, saved from the humiliation of being lumped in with other Q’s that fartsack their duties. Arriving at the AO a few minutes early, YHC strategically placed several cones out for a partner exercise that’s been brewing for some time now. If an odd number of Pax shows, well then we’ll just have to figure it out. When 0530 came, an even number of Pax was standing tall prepared to enter November with a bang! A brief disclaimer, and then….

    Mosey to the track for a quick warm up:
    SSH IC x 31
    Sun Gods IC x 10 Forward and 10 backwards

    Mosey to the nearby youth baseball diamond where the cones were set up. Quick note: Mumblechatter was flowing freely during the warmup. Would it continue during the next evolution?

    Doricides

    Partner Up. Four rows of cones are set up to mimic a gymnasium. There are baseline cones, set 1 is 10 yards down, set 2 is 20 yards down, set 3 is 30 yards down. Partner 1 begin Exercise. Partner 2 does suicides beginning at baseline, completes one burpee at set one, returns to baseline, completes two burpees at set two, returns to baseline, completes three burpees at set three and returns to baseline to swap with partner. Cumulative exercises consist of 100 8-count Body Builders, 200 Big Boy Situps, 300 Squats, 400 Imperial Walkers. This was a real mumblechatter killer!
    Pax completed the Doricides at 0610, so time for 5 minutes of Mary:

    Flutter Kicks IC x 20
    Hello Dolly IC x 20
    Real Freddie Mercury IC x 20
    American Hammer IC x 10
    Tin Snips IC x 20

    Return to the VSF

    Count off, Nam-o-Rama, announcements, Intentions, and closed with a prayer.

    Please take a look at the Q sign up sheet and take advantage of the open spots to Q.
    Thanks for posting with me today!

    SYITG!

  • Cinco Stompo – #113

    Twelve hours prior to post time for The Stomp, the Q list had an empty slot so YHC grabbed it as to avoid the “who’s on first?” routine in the gloom.  As our PAX grew to five, we were off in a mosey to get our usual Tuesday running fix.  Here’s what we did:

    Run the bayou route, 15 min out and 15 min back.

    Once back at the track, run as many laps as possible until 6:08 on the dot then meet in the infield for a COP.  In lieu of 6 Minutes of Mary, we opted for Cinco de Cardio which included 5-1minute intervals of cardio packed exercises with an 8 second transition period in between.  This was a timed tabata-like routine going all out with the following exercises: up downs, semi-circle mountain climbers, red bull low country crabs, plank jacks, and burpees.  Judging by the lack of mumble chatter this proved to be a doozy.

    Mosey back to VSF where time expired.  COT to seal the deal.

    Great way to start a Tuesday.

    Tool

  • A chill in the air…a little fire in the belly

    A light crowd gathered one by one as the Q hoped one would be wearing a watch.  Alas, the last guy to arrive saved the day.

    A brief disclaimer as we dashed away.

    Warm up

    SSH X 25, IW X 26(oops), Peter Parker X 20, Parker Peter X 20, Abe Vigoda X 10, Arm Circles X 10f/10b

    Dora 2, 3, 4 – Merkins, Squats, LBC’s…Partner runs to fence with rock…leaving it behind for pickup by his buddy.

    I’m liking this buddy system – 10 Burpees while partner People’s Chair w/rock for duration; flapjack; 3 rounds.

    Curls w/ rock X 15, Rows w/ rock X 15, Shoulder Press w/rock X 15….Curls w/ rock X 5, and so on…

    To the flag(or where the flag would be), announcements, prayer, goodbyes, etc.

  • Winter is Coming

    YHC arrived at the AO a few minutes early. Was YHC the first to arrive today? Wait, who are the others huddled in their vehicles? Is it cold? No, not yet, but Winter is Coming. And who are the guys putting make up on? Since that is a question YHC doesn’t want to know the answer to, how about an easier one. Where are all the Shovel Flags? Speaking of Shovel Flags, where are all the Backblasts that document where the Shovel Flags were placed? Speaking of backblasts, time to get back to the task at hand…..

    0630, so time for the disclaimer……and then…mosey to the great lawn for:

    Warmup
    SSH IC x 31
    Merkin Merkins IC x 10

    Since some seemed to think this morning was cold, not JV or Rudy, as they wore their sleeveless F3 shirts, YHC needed to get the Pax heated up. Lucky for the Pax, YHC had just the thing:

    Blackjack on the Great Lawn (count always equals 21)
    1 merkin one side, run across and do 20 LBC’s on the other side, run back across.
    2 merkin one side, run across and do 19 LBC’s on the other side, run back across.
    …
    …
    20 merkins one side, run across and do 1 LBC on the other side, run back across.

    Mosey to the Peristyle
    Flutter Kicks IC x 20
    Dolly IC x 20
    Rosalita IC x 20

    On the brick walkway outside the Peristyle:
    Bear crawl from bench one to bench three
    Copperhead Squats IC x 20
    Bear Crawl from bench three to bench six
    Jumps Squats OYO x 20

    Back to the Great Lawn for BLIMPS at the corners OYO, mosey between exercises
    Burpees x 10
    Lunges x 15 each leg
    Imperial walkers x 20
    Merkins x 25
    Plank Jacks x 30
    Squats x 35

    Mosey to the NOMA Fountain
    LL Step Ups IC x 10
    Derkins Derkins IC x 10
    RL Step UPs IC x 10

    Mosey to the grass near the fountain
    Catalina Wine Mixers x 10

    Mosey back to the VSF.
    One minute Left, so plank.

    COT

    Count off, Nam-o-rama, announcements, intentions, and closed out with BOM and a prayer.

    Capped it all off with coffeteria and some great F2.

    Winter may be coming, but F3 will keep you warm. Come on out and join your brothers. Better yet, sign up to Q and lead your brothers.

    ISI Challenge Participants: Add 285 Merkins (295 if you count the Burpees) and 5.79 km to your total.

    SYITG

  • And Then There Were Three

    One of YHC’s favorite songs: from Genesis’ 1978 album And Then There Were Three.  Sure enough, as 5:30 arrived on the shores of Lake Pontchartrain – 3 PAX gathered for a workout.

    But today’s theme was not Genesis.  No, not today (but maybe a future workout).  Today YHC had something else in mind.  Technically, YHC had something else in the trunk.

    The Thang: Mosey to the trunk of YHC’s car and each PAX grab a pair of bricks.  Get to know your bricks, they will be your friends for the next 45 minutes.

    Mosey over towards, and around, the fountain.  Mix in some High Knee, Karaoke, and Butt Kicks before settling in on the grass.

    COP #1: Usual Rudy Warmup

    • SSH x25
    • IW x25
    • Plank-o-Rama: PP x25, FM (with Bricks) x20, PP x25, PJ x30

    COP #2: 2 Pax exercise while 1 Pax runs a lap.  All exercises and laps done with bricks.  Repeat each exercise until each PAX has taken advantage of the opportunity to run laps twice.

    • 8 Count Body Builders.  (JV turned them into 10 count, adding a brick-press).
    • Lunges
    • Dying Cockroaches

    YHC noticed quickly that just holding the bricks throughout was, in itself, a good grip workout.  YHC also noticed that each lap JV ran seemed to be different – different direction, different distance.  Some around the fountain, some around 1 quad, some around both quads, some around the fountain and one quad.  While lunging, YHC wondered what the inside of JV’s head must be like.

    COP #3: October ISI Challenge continuing, so YHC needed more pullups.  With our brick friends, mosey to the top of the levee and over to the HOP.

    • Down the levee to the HOP.  Pull-ups x5
    • Up the levee.  Brick Murican x5
    • Still on the levee.  Squats x5
    • Repeat x5

    Triple Shift crushed us.  Impressive watching the machine knock out the Pull Ups then sprint back up the levee.  Nice work!

    COP #4: Mosey back to the VSF to finish with some Brick-Mary

    • Putin x20
    • Flutter x20
    • Rosalita x20
    • Crunch x20

    COT: Countoff and Name-o-rama (both of which go pretty quickly when there are only 3).  Finish with a prayer, asking for God’s providence to help us use the gift of today wisely.  YHC asks for blessings on a long time friend of the family who passed away last night.  Close with St. Ignatius’ Prayer for Generosity.

    JV, Triple Shift: Thank you for humoring me as I decided to try something different today with the bricks.  I think it went well enough that I’ll give it a shot again one day soon.

  • Visiting the Birdcage

    “Don’t worry about me. I joined to fight. If necessary, I shall die fighting. Those things which are precious are saved only by sacrifice.” – Band of Brothers, Stephen E. Ambrose

    15 Pax strong in the chilly gloom at the Birdcage AO.  Let’s see what we did….but first,

    DISCLAIMER

    The Thang

    A quick Roots lap thru the parking lot, and over to a grassy area.

    COP #1

    10x Merkins IC
    10x Shoulder Taps IC
    10x Plank Jacks IC
    10x Merkins IC
    10x Squats IC (Hold Al Gore on the last one)
    10x Squat Pulses IC
    10x Burpees OYO

    Mosey thru lamp post alley, and partner up at lamp post #2

    Circuit #1

    Pax 1: runs to lamp post #1, and back.
    Pax 2: runs to lamp post #3, and back.

    35 sec x Sprints OYO
    15x Power Squats IC
    10x Mountain Climbers IC

    Did four sets of this bad boy. YHC was huffing and puffining.

    Mosey down the track and over to the railroad track.  We stopped halfway for this:

    COP#2

    10x Putins IC
    10x Penguins IC

    Finally got to the track for this:

    Jacob’s Ladder: Seven times up the hill, with an increasing number of burpees at the top each trip up. Seven is perfection!

    Mosey over to the Birdcage ledge for this.

    COP #3

    12x Dips IC
    12x Dips IC
    12x Dips IC

    Mosey back to the flag. We stopped halfway and did this:

    COP #4

    10x Hello Dolly IC
    10x Flutter Kicks IC
    10x Crunchy Frogs IC

    Back at the flag. We ended with the COT, which included the Countoff, Nameorama, Shoutouts, and a Prayer.

    Thanks for letting me lead.

    Moleskin

    Great time hanging with the Uptown crew.  Always good to go back to the original Wednesday AO.

     

     

  • Me again…

    YHC has been on IR for the last 4 weeks or so and was glad to have the chance to Q. Due to the shoulder still being an issue the pax was informed there would be plenty of legs and abs. After the disclaimer we took off at 05:30 and went straight to the mountain.

    The Thang:  form two columns and IR to the top for the festivities. At this point we all partnered up and the mission was explained. It was a variation on BLIMPS…  Partner A would perform the exercise AMRAP while partner B ran downstairs to the ground floor, then across to the opposite stairs and back up to flip flop. After each  set was completed, the next exercise would be performed. They were as follows — Bicycle(real Freddie), Lunges, Imperial Walkers, Monkey Humpers, Putins, Squats.  It appeared we would run short of time and not complete the circuit, but after wasting a few minutes chitchatting about modifying, El Wire convinced us we could get it done… And we did!  When completed we made a quick dash back to the flag to close out the morning.  COT w/ shout out by YHC.

    Always a pleasure to Q. Glad to be back out there.

    Good Times!

    Roots