F3 New Orleans

Category: New Orleans

  • Serving Up Kim Chi

    Kim Chi began with his VQ disclaimer, and then moseyed to great lawn

    All IC
    22x Arm Circles
    22x Reverse Arm Circles
    20x Imperial Walker
    20x Side straddle hopps

    Moseyed to flower bed by sculpture garden

    10 x Box Jump straight into 10x Dips
    5x Box Jump straight into 5x Dips
    10 x Box Jump straight into 10x Dips
    10x Pistol squats each leg standing on platform with one leg off

    Mosey to Front of museum

    Merkins to Heaven
    Ascending merkins by step, beginning with one in first step (12 steps all together). Five burpees on platform between step 3 and 4.

    Mosey to Foundry for circuit-
    10x Pull-Ups is count while person at following stations:
    Dips, Shoulder Squats, LBCs, Pull-Up Holds

    Bubba took over Q.

    Indian Run around track where pax in back of line did 5 squats before running to the front of the line.

    After all PAX ran once to front, moseyed to a soccer field through mud and puddles.

    Pax partnered up.
    One partner held a squat while the other partner bear crawled for 40 yards, and then crab walked back. Switched.

    PAX long moseyed back to Great Lawn for quick Mary to end.

    All IC- no break.
    15x low dolly
    15x flutters
    10x rosita (high dolly)
    10x flutter
    10 second hold

    Recover- then 15 Putin to end

    Sprint to flag.

  • New Orleans East?

    A few brave PAX in a Clown Car made a wrong turn somewhere and ended up in Punta Cana in the Dominican Republic with their daffodils (and 28 other high school seniors and 26 other dads). Veni, vidi, post.

    YHC arrived late (I think after just 7 or 8 arm circles), so apologies if I missed anything more. Also, the following is only a vague approximation of our Beat Down.

    Anyway, at least as YHC recalls it, Heisenberg Q’d a warmup:
    the rest of 15 arm circles forward
    15 more backwards
    17 SSHs (can the man count?)
    21 mountain climbers (I ask again)

    It then started to rain, so that YHC couldn’t see. Heisenberg passed the Q on to Bogey, for a quick mosey around the bases (about 50 yards apart) from home to 3d then 2d to 1st (can’t tell you why that direction, ask him): at 3d base, 20 burpees; at 2nd base, 20 low slow squats (even though Q started with fast squats); at 1st base, 20 full on sit-ups; then back to home to catch some breath. Next, some Elevens: Merkins (10..9..8….1), then run half way across the plaza to Meriwethers (1..2..3….10), etc., etc.

    Mosey across bridge to benches around one of about 50 gazillion pools (not yet filled with daily young things who apparently think that cloth cannot be used in units of more than about six square inches per person), for Bogey’s third COP:
    20 Channing Tatems
    20 Dips
    20 Tatem Channings

    Mosey to the beach around a VB court for Heisenberg’s Animals on Parade: bear crawl along one side of VB court, bear crawl sideways to the other side, then crab walk back to another side. Lots of mumble chatter from YHC and others: remember this is in the soft sand, which multiplies the BeatDown by about a million-fold: palms don’t work and fists bury deep into the sand. Survive.

    YHC’s turn for the Q: mosey back over the bridge back to the big plaza for some Mary:
    10 Doctor Ws (of course)
    20 flutter kicks
    20 real Freddie Mercuries
    20 rosalitas
    20 Putins
    20 Hello Dollies
    20 penguins (or maybe something else)

    YHQ is sure he forgot something, but that’s the drift of it. Namorama, Intentions and COP.

  • Okwata Just Got Real

    Good things happened at Okwata on Thursday am. It started a bit earlier than usual when YHC and Shorty got out there at 5am to install the pull up bars on the picnic shelter that we had previously decided would suit our needs. Okwata is a great site but that is one of the only things it lacked to make an ideal AO…problem now solved. After a little drilling and zipping in some screws, we now have three solid pull up bars near the fountain. We were a bit worried the levee board police or NOPD might drive by and see the lights as we were working so we had a bogus sorry…”we were hired by the mayor’s office to install them as part of a citywide fitness initiative.” Luckily it didn’t come to that and hopefully they will remain up there for many workouts to come.

    Install was finished just in time to get our sweat on so after the disclaimer, our PAX of five moseyed the usual loop around the MG fountain with a some high knees and backpedaling thrown in for good measure. Circled up on the grass for a warmup COP:

    SSH x20IC, Windmill x20IC, Imperial Squat Walker x20IC, Peter Parker x20IC, Plank Jack X20IC

    Mosey to paved area on the seawall for a few rounds of progression exercises using the circular concrete planters:

    Round 1: Bear Crawl Suicides using the 5 planters. Start at the line in the concrete, bear crawl on right side to first planter, stand up, loop around and run/sprint back on left side. Rinse and repeat until all 5 planters have been conquered. (that last long stretch really had the sweat flowing)

    Round 2: Tuck Jump Suicides using the next 5 planters. Start at the line, run/sprint to back of first planter, complete 2 tuck jumps, run/sprint back. Rinses and repeat with untill all five planters are done, increasing tuck jump x2 each time (2,4,6,8,10=30 total)

    Mosey to next cluster of planters for:

    Round 3: Inclined Merkin progression using the 8 concrete planters. Start with 2, move to next one and increase by two each time. (2,4,6,8,10,12,14,16=72 total reps)

    Mosey to next cluster for:

    Round 4: Ledge Crunch (knee-ins?) using the 3 concrete planters. Start with 10, then 20, then 30. 60 total

    YHC wanted to hit the next cluster for dips but time was limited so a mosey across the street to backpedal the inclined stretch where Canal Blvd goes up the levee. Mosey on top of the levee and down to the picnic shelter to test out our new hardware. Split in two groups to do pull-ups (group 1) while group 2 run up levee to other side and back as the timer. Rinse and repeat with each PAX doing two rounds of each exercise.

    Mosey back up to the top of the levee with just enough time for some core work. Line up facing the lake to what would be a dealer’s choice round of Mary (this is out of Griswold’s playbook…thanks Griz) with each PAX choosing and leading an exercise.
    Douille – Dying Cockroach x20IC
    Rudy – Russian Twist x23IC (those last three were brutal)
    Shorty – three part leg crunch?? x10alt, x5R,x5L
    Tool – Plank Roll – alt R&L x20IC
    Surge – Aquaman x20IC

    Mosey back to flag for usual announcements and COT. It was a great morning to be outside making ourselves stronger. The picturesque scenery along with the breeze off the lake make Okwata a great AO. T-Claps to Douille for making the drive across town from the river to the lake….please let the other Uptowners know they don’t need a passport and the journey isn’t all that bad.

    Thanks for letting me lead.

    Tool

  • Pair Up

    Pre-Thang

    After a torrential pour down through the evening, it was time to get sloppy.  F3 is rain or shine, beeh-beh (New Orleans tongue for saying, “Baby”).  Luckily, the rain brought a crisp coolness to combat the humidity.  The PAX set out to become better men in the dampness.

    Warm-Up

    Mosey down the street car tracks to the edge of the park and back down to Touchdown Jesus for the first COP:

    • IC: Seal Jacks x 30, SSH x 30, Hillbillies x 25, Imperial Walkers x 25, Peter Parkers x 15 HOLD PLANK Parker Peters x 15

    The Thang

    Mosey back across St. Charles to the playground and pair up for circuits.  Rinse and Repeat x 2

    • 15 Burpees is the count for rotating
    • Merikan high fives (on each up press high five partner with opposite hand)
    • Squerkin (wheelbarrow position with simultaneous squat + Merikan) – switch positions on second round
    • Swing Set Hip Slaps
    • Leap Frog over and crawl back through under legs
    • Sit Up High Fives

    Mosey back to Touchdown Jesus for second COP:

    • IC: Seal Jacks x 30, SSH x 30, Peter Parkers x 15, Parker Peters x 20

    Mosey over to Wolfpack Mountain by the bike racks for some Mary:

    • IC: LBC x 30, Dying Cockroach x 20, Penguins x 20, Russian Twists x 20, Hello Dolly x 20

    Do 10 burpees for good measure and mosey back to the flag.

    Name-O-Rama: 13 men decided not to fartsack this glorious morning.  FNG, Whoop, was dubbed his name after having a near pooping incident and not able to find a bathroom.  Luckily the turtle head decided to return into his shell.

    Shout Out: YHC hasn’t Q’d since February right after Mardi Gras.  TCLAPS goes out to Dredd and OBT for taking YHC to F3 church a couple Saturday’s ago.  Also, TCLAPS to Roots for reaching out to YHC on signing up to Q again.  YHC has not work travel for a few weeks so it’s time to get back into the grind.  Expect more posts to come.  CSAUP announcement on the Ruck coming up in November.  Shorty is spearheading it so reach out to him.  We need a 30 member PAX.

    PAX thanks the almighty Sky Q for helping us get up this morning.  Go enjoy some live, local, free music at Bayou Boogaloo this weekend.  Go out into the weekend being better husbands, siblings, fathers, and leaders.

  • VQ – Griswold on the Lake

    This was my first ever Q, so I showed up a few minutes early to make sure I wasn’t late and could plant the flag, etc. I had been out of the country for a couple weeks, so I was a little nervous about physically handling the workout, but whatever. I was the first one there, and I waited for a few minutes for people to arrive. 5:25 rolls around….. no one there. 5:28…… maybe people will roll in last second. 5:30……. still standing solo. Maybe I’m in the wrong location? I look around, check my bearings. Maybe it’s the wrong day/time? Double check my phone, and I see that it’s 5:30 on Thursday.

    By this point it’s 5:34, and I figure I’ll just go on a nice little jog and workout by myself. I start putting the flag back in the car thinking it’s not needed. Then a car pulls up, with someone inside that I don’t recognize. I ask him if he’s there for F3.

    His name is Ken (aka “Risky Business”). He’s relatively new to F3, and said he’s still wiped from the previous Saturday’s workout. So I figured I would modify everything and make it a little lighter on the workload. Mostly some easy running with some legs and some core.

    First, we cross over to the lakeside, turn left, and do a jog all the way until we hit a construction zone and can’t go any further. Just under a mile according to google maps. We stop, and begin the first exercise.

    We use the lightposts as a marker. Broad jumps to the first post. Bear crawl to the next. Lunge to the third. And inch worm to the fourth. This takes a good bit of time, the posts were much farther apart than I thought, and we take a short breather. Begin running back towards the cars.

    Get back to the flag, and do some core workouts. LBTs, Superman, LBCs, flutter kicks, windmills, and rowers. My first attempt at counting in rhythm was pretty sheisty. Then we finish with the roundup, we each gave some pretty heartfelt shout-outs. Risky Business took the prayer.

    All in all it was pretty enjoyable and memorable. Big love to Risky Business for showing up and making sure I wasn’t flying solo on my VQ.

    Griswold

  • CACL- Cardio arms core legs

    Nice post Jazz Fest soggy morning full of receding gloom.  Moderate amount of fartsacking today (Captain Morgan and others.)  Left us with a PAX of 9.  Good quorum for getting it done.  Good transitions kept the HR up and let us get 6 COP of 4 exercises each done.  Each set had one cardio, one arms, one core and one legs.  Seems like a good mix.

    Mosey to the grandstand

    COP 1-  SSH x 20, Durkin x 20, Mountain Climbers x 20, Jump up x 20.

    Mosey to the row bar past the puddles.

    COP 2- Burpee x 10, Row x 20, Russian Twist x 20, lunges x 20

    Indian run to lit spot near the curve on the right.

    COP 3- Burpees x 10, Jack Webb sets of 5 x 4, V-upx20, squat jump x 20

    Indian run to the fountain

    COP 4- Plank jacks x20, Dips x20, Hello Dolly x 20, Side step ups x 20,

    Indian run to the grassy area by the green on the left.

    COP 5- Burpees x 10, Mission impossible x 10, LBC x20, Mission Impossible x 10,squat jacks x20, Mission Impossible x 10

    Indian Run to the Pull up bar

    COP 6- Burpees x 10, Pull ups x 20 sec, flutter kicks x 20,  Lateral jumps x 20 sec,

    Indian run to the flag with some Hallelujah every other painted man on the track

    Countdown, name-o-rams, announcements, prayer and off to work

  • Donde Esta El Baño

    In the morning gloom, 8 men gathered at the flag.  Welcome back Funbags and Radar – great to see returning posts from our FNGs!  Small amounts of mumble chatter while we wait for any stragglers (good to see you Shorty!), then after the Disclaimer – off to the workout.

    COP1: Get the blood flowing at the usual spot.

    • SSH x25
    • 10 OYO Burpees
    • IW x25
    • PP x25
    • PJ x25

    Go find a friend.  Yes, we’ll mosey some.  So choose wisely.  Shorty chooses not to heed the advice.  Go Big or Go Home.

    COP2: Keep up the good feeling with some rounds of CRAP with our rock friend.

    • Curls
    • Rows
    • Al Gores (yes, its a bit of a reach , but YOU go find an exercise beginning with “A”)
    • Presses

    Each exercise: AMRAP for 60 seconds (with Al, just hold the squat with the rock out).  Run to the flagpole and back.  Repeat (second round was AMRAP for 30 seconds).  Flagpole and back, 5 Burpee OYO.

    Much mumble chatter around the naming choice for this exercise.  Said mumble chatter seemed to follow us around the rest of the morning.

    COP3: Off to the football fields for BLIMPS with our rocks.

    • Burpees 5x (no rock)
    • Lunges 10x (each leg, with rock)
    • Imperial Walkers 15x (each leg, modified to use the rock)
    • ‘Murkins 20x (one hand on rock, 10x each arm)
    • Plank Jacks 25x
    • Squats 30x (with rock)

    Advance down the field after each exercise, starting on one goal line ending at the end (about 20 yards after each, though the football field was not striped).

    #tclaps to Cowbell for properly guessing that once we reached the far end of the football field, we’d return the way we came – though we reversed.  SPMILB on the way back.

    Mosey back to the pile to return our friends

    COP4: Back where we started for Mary

    • Hallelujah Flutter Kicks x30
    • Real Freddy Mercury x20
    • Cockroach x20
    • Rotisserie Chicken (Rotating plank with a hold: normal plank, right plank, reverse plank, left plank, back to normal plank)

    Mosey back to flag.

    Count off, names, and intentions: great to hear that Amnesty’s boss is doing well; prayers for those suffering with cancer for Mav; prayers for YHC’s parents as they drive off to WI today.  Blessings for all of us to use the gift of today in ways to make our friends, family and Maker proud.

     

  • Qs Wild

    11 Men gathered around the flag, patiently watching their watches waiting for the arrival of Sparky for his VQ. Tick tock tick tock go the watches. Beep say the watches, 6:30 it is. Time to go. Shorty takes the lead for a game of “Qs Wild”, and leads us off with his disclaimer on behalf of the group.

    Shorty’s Warmup: Mosey to the lawn.

    • Low Slow Squat x20
    • Oh, look.  Yankee’s rolling in.  Still no Sparky
    • Shoulder Taps x20
    • Murkin Shoulder Taps x??
    • SSH x20
    • IW x20

    Tag-out to Side Effects

    SFX 11s: 11s across the lawn.  Derkins from the benches on one side, Dips from the benches on the other.  YHC barely managed to avoid getting lapped by Shorty.  #tclaps for setting the pace.

    Tag-out to Kim Chi

    Kim Chi Pre-VQ: Next week, Kim Chi has his VQ at the Mothership.  Today, he gets thrust unprepared into the role.  Takes us on a “Last Man Up Run” (otherwise known as an Indian Run to YHC who had no clue what KC was talking about).  Off to the Foundry.  At the Foundry PAX line up for:

    • Pull-ups
    • Dips
    • Squats
    • Rows
    • BigBoy Situps
    • Bars

    Everyone cycles through all the stations, planking ahead of pullups.  Pace set by Pullup (AMRAP).  Maverick might still be going.  #tclaps for setting that example!

    Finish with a 90 degree hang-off.  #tclaps to Cowbell for outlasting SFx

    Tag-out to Maverick

    Maverick Circle of Misery: Mosey to a shady spot by big lake.  Looks pleasant.  Its not.  Pairup.  PAX #1: alternate 5 burpees, 5 Russian Twists waiting for PAX #2.  PAX #2 run the boardwalk loop, 20 box jumps out over the lake.  Switch-up.  As revenge for this misery, the boardwalk jumps up and takes its vengence on Maverick.  Maverick seems to be ok still.

    Tag-out to Rudy

    Route 66: Mosey to the fountain.  Heisenberg chooses Murkin’s over Squats as the exercise.  So PAX is off for Route 66 Murkins on the main drag.  1 at first lightpost, 2 at second, till we reach the end 11 stops later.  Rudy politely calls the PAX back to the fountain to restart after a serious whiskey-dick effort on the way to stop #1.  Seriously guys?  10 lightposts out, return for the 11th stop back at the fountain.  11 murkins then plank up.

    Tag-out to JV

    6 MOM with JV: Finds the longest, wettest grass possible, plants PAX on their 6s.

    • Dr. W x12
    • Flutter Kicks x20
    • YTW x20 (how can such small motions hurt so much?)
    • Pray to the Stars (kneel, lean back, hold, scream in agony)
    • Plank and hold
    • (I think there were 2 other exercises in here)

    Mosey back to the flag

    Much mumble-chatter suggesting that Q tag-outs seem to bring out the best (or is that the worst) from everyone.

    Welcome to our FNG, who’s name went from Botched to Triple D to Sand Bags before ending with Fun Bags.

    Close with a prayer.  YHC thanks the PAX for being an inspiration, thanksgiving for the gift of another day and the guidance to use that gift wisely.

  • Yin & Yang

    “Life is a matter of balance” – Unknown

    15 men of NOLA decided to get better this muggy gloom.  Tclaps to the FNG’s: Tinkles (f.k.a. Tee-Tee), G-Spot, and Quick Draw (EH’d by Chaka Khan… who must be a great EH’er since he hasn’t posted in 6 months) – Tclaps RY for the info.

    YHC had the idea of a two phase workout.. one that is high intensity, and the other that is about flexibility.  YHC is always looking for a reason to incorporate more yoga into a beatdown.

    DISCLAIMER

    Tha Thang

    Warmup mosey around the the club house parking lot and over to a grassy area by the bandstand.

    COP #1

    20x Imperial Walkers IC
    20x SSH IC
    20x Imperial Squats IC
    20 x Seal Jacks IC

    Quick mosey over to the 2nd lightpole, and partner up as YHC explains what we are getting into.

    Circuit #1

    1min x Gassers (run to the 1st/3rd lightpole and back to 2nd)
    12x Power Squats IC
    Lunge Progression: 10x Alt. Front Lunge IC, 12x Lunge Pulses IC (L), 12x Lunge Pulse IC (R)
    10x Over the River Jumps (a.k.a. Ski Hops) IC

    Hurting! so let’s repeat one more time…

    Mosey to the far side of Lightpole Alley

    COP #2

    10x Floor Drills OYO (Standing position, then down for 4x Merkins, then 4x Mountain Climbers, then standup)
    12x Spiderman Planks IC
    10x In/Out Planks
    10x Plerkins (just a simple Plank Jack w/ a Merkin) – these suck

    No time to repeat this one… need to get to the Yang part

    Mosey back over to the bandstand steps by the pond and grab some ledge.

    COP #3

    15x Dips IC
    10x Hip Slappers IC
    15x Dips IC
    10x Irkins IC

    Done with the Yin..now for the Yang

    Mosey up on to the bandstand for some yoga work.

    COP #4

    3x Vinyasas
    1x Warrior Progression (R)
    1x Warrior Progression (L)

    Pax showed off superb form…and we have 6 minutes left, so lets go visit Mary.

    COP #5

    15x Crunchy Frog IC
    10x Fake Freddie Mercury (Seated bicycle crunch…thanks to the blades in the grass) IC
    10x Reverse Fake Freddie Mercury IC (can you pedal a bike backwards?)
    1min x High Plank/Mission Impossible (on the Q’s command)

    Done! Mosey over to the flag…. oh wait.. is that Bad Moon?… Is he hiding from us??  After many questions, we finished with the C-O-T, which included Nameorama, Shoutouts and Prayer.

  • Two and a Half Men

    Two of us gathered in the City Park Gloom. We were joined briefly by Side Effects, who had ventured out in the pre-gloom gloom to get his Tuesday workout in before heading home for an early commitment. Nice dedication SFx!

    Disclaimer, then we were off. 15 mins along Bayou St John (chatting about the awesome views those houses have; I’d never really noticed this neighborhoods before starting these runs), then 15 mins back. Burpees every 6 mins (give or take, your humble Q forgot his watch). Ended at the track for a few laps of sprints :

    • Lap 1: 50 sprint, 50 walk; repeat x4
    • Lap 2: 100 sprint, 100 walk; repeat x2
    • Lap 3: 100 sprint, 100 walk; repeat x2

    Close with one last 50 sprint, mosey to the virtual flag, and 10 closing OYO burpees.

    Count off (1.. 2.. hard keeping track of such a large group) and Prayers for Perseverance and in thanksgiving for the gift of a new day.