F3 New Orleans

Category: New Orleans

  • Stop Looking at the Internet

    Howling Monkeys, Moss Monsters, a Neanderthal gait discussion, 90’s Hip Hop references…what more could you want on a Monday morning? How about a whole bunch of random exercises YHC found on the internet? You got it…let’s mosey:

    Mosey to the bandstand for a COP:

    SSH x25, Side Lunge Knee-Ups Right Leg x12 Left Leg x12, Lunge Squats x15, Backwards Lunge Squats x15, Half Burpees x15 (the PAX prefers full burpees), Mountain Climbers x15 and 10 T-merkins to close.

    Mosey to the benches:

    Right Leg Step Up x20, Dips x20, LLSU x20, Incline Merkin x15, Knee Up Left Leg x15, Peter Parker Incline Merkins x12, Knee Up Right Leg x15, Decline Merkins x8

    Mosey to the lights:

    Double Merkin Burpee Suicides to all five lights, total of 15 Burpees OYO

    Animal Movements Light to Light:

    Ape Walk Forward, Plank Walk Sideways, Ape walk Sideways left, Ape Walk Sideways Right

    COP for Mary:

    Plank and hold, Side Plank Left Leg Raise and hold, Side Plank Left Knee ups x6, Side Plank Right Leg Raise and Hold, Side Plank Right Knee Ups x6, LBCs x20, Vups w/ In& out legs x15, Hello Dolly Kris Kross legs x20, Dying Cockroach x20 &  High Dolly Kris Kross legs x20.

    Bonus Round:

    Merkin Walk Circle Left and Merkin Walk Circle Right

    Mosey to Flag, Name-O-Rama, Shout Outs & Prayer.

    T-Claps to all seven Pax for tying The Skinny record.

     

  • 60 Minutes of Glory with the Bad Rep

    For sixty minutes of glory, six mighty men of valor slew thousands of Big Easy Fartsackers with grit, determination, and brotherhood once again, without a flag.  Apparently our normal PAX could not handle a little change in temperature or YHC is getting a bad reputation for Qing workouts.

    The Thang

    Mosey to the Pop Band Stand
    30 Imperial Squat Walkers (IC)
    30 Side Straddle Hop Burpees (IC) = 10 burpees

    Detour by the non-existent flag to see if the African American Lady in a Chevy Blazer was one of you Fartsackers!

    Mosey to The Foundry
    Partner up, rotating between working in the foundry and running approximately 300 meters to achieve the following numbers (since YHC modified the numbers there were overachievers):

    50 Pull-ups – Modify options: Round 1: Jump chin to bar with a slow drop; Rounds 2+: 3 low rows = 1 pull-up
    100 Modified Balls to the Wall – Feet up on 4 foot high bar
    100 Bar Kicks – Modify option: knee-ups
    150 Parallel Bar Dips – Modify option: bench dips

    30 Second count

    Mosey to the Side Museum Steps

    Partner 1: Rocky Balboa
    Partner 2: Modified Tooth Fairy (Bearcrawl instead of Hopping and adding another merkin at each step): 1 Merkin on 1st Step, 2 Merkins on 2nd Step, etc. up to 15th Step (120 Total)

    20 Second Count

    Mosey to the Great Lawn

    CoP for 6MoM:
    Dr. W (IC) x 12
    Dancing Chilcutts (IC) x 12
    LBC (IC) x 24
    Superman Reps (IC) x 12
    Flutterkicks (IC) x 36
    Superman Hold for about 30 seconds

    To get in the Valentine’s Day Spirit:
    Tunnel of Love x 3 crawls each

    Mosey to the Flag Sans Flag

    Idle Chatter:
    YHC said he would start bringing a Swedish Flag because maybe a dose of Socalism will get one of our Republic Patriots to remember the Red, White, and Blue!

    Shout Outs:
    RY’s Aunt Julie
    YHC’s Father
    OSHA’s Wife
    Bubba’s Wife

    T-claps to Risky Business for not giving up on the Modified Tooth Fairy despite it being his second post.

  • Where is the Q???

    It was very windy gloom in NOLA… Most of the Pax arrived to Okwata like this…

    landing windy aiort madeira

    PRE-THANG

    Luckily, the PAX arrived in one piece.  7 men gathered ready to get better.  However, with a few minutes to spare the QIC was MIA to attend to some business that goes unspoken….  As SHORTY pushed for these Thursday workouts, he and Cowbell were MIA…  They were fartsacking in Idaho and also doing this…

    Justin snow panda snow play combined gifs

    WARM-UP

    Hopefully OSHA gave the disclaimer for QIC…. PAX moseyed around the fountain and finally QIC joined up for the 1st COP

    THE THANG

    SSH X 20 IC

    IW X 20 IC

    Low Slow Squats X 20 IC

    Good Mornings X 20 IC

    Mountain Climbers X 20 IC

    Burpees X 5 OYO

    Mosey to the top of the levee behind the fountain for QIC’s “Football Runs”.  The PAX started by running towards Canal Blvd. for 10 seconds, then stop and run down the levee.  There we alternated between 10 Merks and 10 LBCs.  Then run on the bottom of the levee for 10 seconds and run back to the top.  Rinse and Repeat until the PAX reached Canal Blvd.  Once there, plank up for the Pax.  T-Claps to Bubba for counting out loud.

    Once the PAX was accounted for, we moseyed down the lakefront for a while to a nice parking lot…There the PAX completed COP #2

    Kareoke for approximately 40 yards, followed by Back peddle runs, Sprints, and a Slow Mosey to another parking lot for 6MOM and COP#3

    Flutter Kicks X 20 IC

    LBCs X 20 IC

    Dying Cockroach X 20 IC

    Russian Twist X 20 IC

    Mosey back to Canal Blvd. and the Lakefront to grab some ledge.  The PAX didn’t like this due to the crashing 40 foot waves (as so it seemed) and felt like this….

    wave sandy running away worldwarmike crashing wave

    Here we performed COP #4.  QIC wanted to perform these IC, but due to the waves PAX completed these OYO

    R Leg Step Ups X 15 OYO

    Dips X 15 OYO

    L Leg Step Up X 15 OYO

    Dips X 15 OYO

    As it was getting close to the end of QIC’s VQ, the PAX moseyed towards the flag and then suddenly QIC saw something in the sky… The PAX began some mumble chatter and claimed it was the moon or the stars or some planet, but QIC said it was a BLIMP! So, here we performed COP #5

    B – Burpees X 5 OYO

    L – Lunges (Alternating legs) X 10 OYO

    I – Imperial Walkers X 15 OYO

    M – Merkins X 20 OYO

    P – Plank Jacks X 25 OYO

    S – Squats X 30 OYO

    As the time was closing in, we performed our last COP in honor of Shorty

    Calf Raises X 20 IC

    R Calf Raises X 10 IC

    L Calf Raises X 10 IC

    Whe QIC looked at his watch it was 0615 and his VQ was in the books!

    Name-O-Rama

    7 Men got better today and the PAX grew by 1 with the addition of FNG – Fountain.  T-Claps for completing the workout.

    Shout Out

    Multiple intensions for the PAX family and friends.  Also for the safe travels for all during the Mardi Gras season.  T-Claps to Bubba leading us in prayer.

    Hotty Toddy’s VQ in the books (sorry for the more than a week late post!)

    HT-Out

     

  • Post Mardi Gras Stairs

    Pre-Thang

    The PAX gathered at the entrance of Audubon Park on this nice crisp morning 3 days after Mardi Gras.  Roots handed off the Q position to YHC as we set out to conquer the beginning of a strong Lent season.  YHC re-purposed an old backblast with a few modifications.

    Warm-Up

    Mosey to the edge of Audubon Park, back down the neutral ground, and over to Wolfpack Lawn Stairs.

    The Thang

    Wolfpack Lawn Stairs for a 3-part escalator:

    • OYO: 5 Burpees, jog up the stairs, 10 Decline Hip Slaps, boo boo bear crawl to corner, 15 Squats, jog back to beginning – Rinse & Repeat x 2 (switch legs on the boo boo bear crawl)

    Mosey over to Wolfpack Hill and head up ramps to floor 4.  Partner up OYO with one running stairs while the other AMRAP.  Flapjack until completing the B.L.I.M.P.S. exercises:

    • Burpees, Lunges, Imperial Walkers, Merikans, Plank Jacks, Squats

    Slow descent down Wolfpack Hill and mosey over to play ground by the flag for some Mary:

    • COP IC: LBC x 30, Box Cutters x 20, Russian Twists x 15

    Mosey back to flag.

    Name-O-Rama: 15 men became better this morning.  Cavalier EH’d two FNGs over Mardi Gras who were both looking to get in shape and show up their wives.  TCLAPS to Cavalier.

    Shout Out: FNG TomTom had a special request for a family member in the hospital.  The PAX asks for gratitude in getting us all up this AM and to help us adhere to our Lent goals.  We go into the weekend strong and healthy.  Hope to see everyone tomorrow morning at City Park

  • The Bar Has Been Set

    T-claps to Jingle Vader who saw his NOLA record of 17 straight posts come to an end at Okwata this morning.  Rumor has it he is out of town.  I would also like to note that, although not nearly as impressive, YHC’s streak of 10 straight fartsacks also came to an end.

    The Thang

    YHC gave the disclaimer as Bubba rolled in hot to make a JV-less pax of 5.  We moseyed around the Mardis Gras Fountain and selected a nice mushy area where there had obviously been some sort of monster truck competition for our Warm-up COP:  SSH x 30; IW x 30; Don Quixote x 15; LSS x 30; Arm Circles Foward x 15 and Reverse x 15

    We then moseyed to the top of the levee where we prepared for some Quadraphilia.  I saw this once in some old back blasts, but they never explained what it was, just that it was awful.  Fortunately, it was recently defined on the exercise page, so it made it’s Okwata debut this morning

    Quadraphilia – Run down the hill forward and up the hill backwards.  Continue for four minutes. #crowdpleaser

    We then moseyed along the top of the levee stopping right before Canal Blvd.  Here we ran down the levee forward and back up backwards once more to get our mind right for some push-a-rama

    Merkins x 10, Wide-Merkins x 10, Diamond Merks x 10, Stagger Left Merks x 10, and Stagger Right Merks x 10.  Rinse and repeat for a total of 100 reps.

    We recovered and headed to the Lake Okwata aka Pontchartrain.  Here it was every man for himself as we grabbed some ledge and did 100 dips OYO.  (Note to self: this is harder than I thought).

    After a 10 second rest as we waited on the 6:00 am Lakeshore Dr. traffic, it was back up to the top of the levee for some Triple Nickel

    Triple Nickel:  Run to the bottom of the levee and perform 5 reps of said exercise, run back up to the top for 5 more reps.  All running is forward this time.  We did 5 sets varying the exercises (Burpees, Lunges – 5 each leg, Merkins, Burpees, four count flutter kicks).

    Then it was 100 LBC’s OYO and back to the flag.

    Shout Out

    Continued prayer’s for OSHA’s wife.  We also prayed for the family of Monte Williams after the death of his wife Ingrid.

    We also took it upon ourselves to rename Fountain.

     

     

     

     

  • Lundi Gras Menage a Trois

    Just the three of us.  For a cold winter-y workout.

    I dove out of the car at 5:31.  Douille has been on my case to move that alarm clock up to 515 instead of 517.   3 weeks in a row – getting to the AO 1 min late.  This time I’m the Q so it kind of sucked.

    Who has the Q?  I do! of course but nothing clever or fancy for this one.  After a long day of parades on Sunday – Bacchus, Thoth, Okeanos, Mid City  – I was up in the gloom to burn some toxins from my body.

    We started with a 1/4 mi mosey for a standard COP.  I told you – nothing fancy here just a traditional F3 post.  Originality will have to wait for Wednesday.

    SSH, Imperial Walkers, Merkins, Mountain Climbers, Squats x 25

    Then we mosey’d 1/4 mi to the row bars.  Rows OYO, Inclined Merks OYO, and the 30 step ups set the pace.  Since we were 3 this was perfect.    **Note to self – 30 step ups take longer than 20 rows.

    Then we mosey’d again.  Here we did Douille’s Sprint Training.  Run 3 of the arrows on the track and on the 3rd arrow sprint to the next arrow.  We did that 6 times.  I needed a rest after 6 so we circled up.

    We did Side Lunges x 20, Squats x 20, Peter Parkers x 20, Iron Cross x 20, Leg Raises x 20

    Then we mosey’d to the benches.  At the benches we did –  Sideways step ups x 20 left**this was significantly harder than I thought it would be! , dips x 20, sideways step ups x 20 *right, hip slappers x 20.

    Short 1/4 mi mosey to the golf course spot for some MARY.

    Here we did LBT, LBC, Flutter, Pushthroughs, Parker Peters, Plank Jacks, and Penguins x 20.

    Then we long mosey’d to the pull up bars.

    AT the PULLUP bars we did the Nip/Tuck special.  PIMPS.

    Pull ups x 10, Imps x 15, Merks x 20, Plank Jacks x 25, Squats x 30.

    Big push to get us to the virtual flag.  There was a lonely sad clown running that we decided was our mark to chase down.  The 3 of us sprinted to catch SAD CLOWN.  Mission Accomplished by all 3.

    Mulligan kind of quit early (just sayin’ – Im wathcing 😉 )

    After that we circled up for the COT and ended this quiet workout.

    Tclaps to Douille and Mulligan for showing up for me – so I wasn’t alone.

     

     

     

     

  • Two will do

    I thought Monday was lonely, but then there was this morning. Thanks, Tool, for not making me a PAX o’ one.
    A cool, crisp morning with not a single other person in sight. A ghost town in City Park, not a single car passed us along the Bayou. A steady if sluggish slog to Canal and back. Thanks, Tool, for holding back and hanging with a Q who’s slower than molasses. Running sux, so that’s why I do it. Tool did way more Burpees than the Q: about 20 to 1.
    But, hey, it’s Mardi Gras. Pass a good time.

  • Lonely Lundi Gras

    So where is everybody, and who’s our Q today?
    Don’t know; maybe, we’ll all have to pitch in.
    What time is it?
    Don’t know; lemme get a phone.
    Isn’t JV’s Q?
    What!!?? Oh yeah.

    With a bit of confusion, and confirming he is not a professional trainer, your Q led off with no prior plan. So…

    Some stretches IC: 20x SSH, 20x lunges, 20x IW and 20x Don Quixote.
    Find our friends to mosey midfield for first COP: 20x overhead press, 20x extensions from right toe to above left shoulder (Shorty’s got a good name, but I can’t remember it), 20x dead lifts, 20x extensions from left toe to right sky, 20x calf lifts.
    With some mumblechatter, we mosey to a wall for NO REST. People’s chair for about a minute (no watch); then seated for overhead lifts x20IC; then seated for curls x20IC; then another rest in people’s chair for about another minute.
    Shaking out the legs, we mosey to some picnic benches for a quick set of plank variations in IC: 20x inclined Merkins, 20x Channing Tatums (what Mr. Awesome calls right leg stepups), 10x derkins, 20x Tatum Channings (you got it, what Mr. Awesome calls left leg stepups), 20x dips.
    Mosey back to midfield for lineup for lunges to fence and back: the fence kept moving farther away (about 60 lunges to reach).
    Dead legs by the end. So time for some Mary IC. Bench press x20, flutter kicks x20, bench press x20, LBC x20, bench press x20, Putins x20, bench press x20.
    Return our friends to their weekly rest for another week while we mosey a bit quick to Ole Glory for namorama, intentions and prayer.

  • 610 Stomp #24 – Bridge Bonanza

    Four brave souls gathered this morning for the usual Tuesday fix.  We were greeted with 70 deg temp along with a slight bit of breeze and mugginess.  With a fartsacking from the scheduled Q, YHC stepped in and ran something new by the crew:  A run on the usual 4.5+/- mile Moss St. route with a stop at every bridge and red light to do 5 burpees.  After a poem of some sort by Jingle Vader followed by the disclaimer, we were off and soon greeted by Side Effects who was only able to join us for the first part of the workout…t-claps for still posting.  The bridges and red lights were evenly scattered along the route making for 15 stops or 75 Burpees (w/o modifying).  That capped off with 10 more burpees for lagniappe made for a sweaty morning.  YHC managed to get tangled up in a lucky dog landmine somewhere near Banks St. but fortunately the injury (an smell) was not serious enough to hamper the completion of the mission.  While the bridge/red light stops made for a cool variation, the jury is still out on whether or not it made for a better workout.  It did take longer so a shorter route may be needed if this is used in the future.  JV closed us out with the prayer.  A good morning was had by all.

    Tool

  • Super Gloom

    Pre-Thang

    The fog was so bad this morning you could barely see where your feet were landing with each step.  This was a super gloom kind of a morning right out of a horror film.  After a weekend of parades and over indulging, YHC set out feeling a bit hazy like a Monday normally is.

    Warm-Up

    Mosey over to the soccer goal frame: 10 burpee count, peak-a-boos, plank jacks, hillbillies

    The Thang

    Mosey over to the fly for some Mary on the river.  As we reached the top of the levee, fog got thicker and the cool breeze from the river brought a little more life to YHC.

    • IC: Box Cutters x 20, Plank Walks x 20, LBTs x 30, Penguins x 20, Dying Cockroach x 20

    Mosey over the giant ant hill by the soccer fields for some 6’s.  Run up and over hill for 5 Merikans.  Run back over hill for 1 Squat.  Repeat count down the Merikans and up the Squats always keeping total equal to 6.

    Mosey over to the Birdcage entrance for IC Step Ups x 20 and Hip Slaps x 20.

    Mosey back to the soccer goal frame to repeat warm-up.

    Mosey back to the flag to end with a plank-o-rama.

    Name-O-Rama: 7 men showed up in the super gloom this AM.  All appeared a bit weary from the parades all weekend, but we all finished strong to kick off the week.

    Shout Out: Prayers go out to RY’s Aunt battling illness.  We give thanks for the ability to wake up this morning after a hard weekend of parade going.  We ask for safety and kindness to all those around us as we go into the final weekend of Carnival.