F3 New Orleans

Category: New Orleans

  • Afternoon Delight! – from Almonaster

    School is back!

    PAX:

    – Bulleseye
    – Strings
    – Willie
    – Couch
    – Almonaster

    Warmup:

    Willie Q’d the warmup!
    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Balance on 1 foot for 10 seconds – Each Foot
    The Morpheus – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Tonight was the night to Mosey around the Track and enjoy this summer cold front!

    Incline Push/Pull Station.
    I set of each timed by a group with 10 Burpees

    Stop at the Bridge.
    Pull through Lunges Right Foot – 10 IC
    Squats – 10 IC
    Pull Through Lunges Left Foot – 10 IC

    The Fountain.
    Douillies – 20 IC
    Dips – 10 IC
    Decline Merkins – 10 IC

    Stop by the Golf Cart Path.
    Merkins – 10 IC
    Bama’s – 10 IC
    Nolan Ryan’s – 10 – 5 each arm

    Stop by final Curve
    Mary

    LBC’s
    Flutter Kicks
    LBT’s

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

  • Short Circuit – from Reluctant Yankee

    Today the Q was mine and what a nice treat to show up with a FNG and Chardonnay pulling a Kotter and joining us in the GLOOM! Man the 10 degrees cooler was a total game changer for my energy at the beatdown.

    Quick disclaimer – and then 22 MEN did the difficult thing and posted for F3 Birdcage at Audubon Park.

    We ran the mini loop by the club house for a warm up and then a quick COP warm up with SSH, Imperial Scott Walkers, Mtn Climbers, Dying Roaches, and Bird Dogs x 20

    Quickly set up a SHORT CIRCUIT –
    Station 1 in the benches –> Dips, Bulgarian Split Lunge L/R, Irkins and Derkins, and Seated Squats (x 20)
    Run to Station 2
    Station 2 SUICIDES in OAK ALLEY
    Run to Station 3
    Rows and Plank Jacks x 25
    Run to Station 4
    Pull Ups x 10 or Negatives
    Run back to Station 1

    Back to the BANDSTAND
    6 MIN OF MARY
    LBC, LBT, Lil baby obliques, Hip Dips L/R, Wife Pleasers, O Mary, Flutters, and Low Country Crab x 20

    Thanks for the opportunity to Q today!

  • It Wasn’t Me – from Architect

    Since the listed Q didn’t show, and no one else stepped up, I had no choice but to take the lead and use my enhance mental capacity to scheme up a decent workout on the fly.

    Disclaimer provided, encouragement provided to push one’s self. Warm-ups conducted.

    Mosey’d to playground for some group therapy. First group hung out, second group just sat there, and the third remained face down. Threw in some squats because there were some special requests for leg work. PAX rotated through the three stations above.

    Partnered up and grabbed some rocks. Round 1 – Pairs made it across the baseball field, one riffled carried, the other bear crawled (also by special request). Partners switched as needed. Round 2 – repeat round 1 but with lunges (again, trying to accommodate special requests)

    PAX whined about HR remaining too low (obviously they neglected to listen to the disclaimer). YHC threw in some sprints and BBsitups. After rocks returned, workout concluded with some Mary and COT.

  • Sprinting, KoTing, and S&Ming – from Fracsac

    15 Pax showed up on a Tuesday morning to do one of those 3 things. 45 minutes later we did a CoT then hit Discipline is Destiny group. Just keep showing up!

    SYITG

  • Sandbaggin’ – from Wet Tap

    F3 8/15/2023

    Sandbaggin’

    A gaggle of 14 PAX tricked in on this glorious morning gloom. A Tuesday tough presented itself and YHC was eagerly ready to add a new COUS to the list.

    Warmarama was lit!
    No, literally. Goose revealed a deep secret. The party lights above and around the stage were only an extension cord away. With the help of Enron, Oh My! the stage was Alive! The dismay of Goose made it all the more perfect. Although it was strange to see everyone’s face during SSH, BK, WM, WMH.

    Thang 1.
    Non-typical mosey mile. Each light post changed the mosey. RUN, NUR, Carioca (L), Carioca (R). Hips don’t lie.

    Thang 2.
    With hurricane season upon us, we must be prepared. There is no better way to test our strength and endurance than with sandbagging. A homemade COUS made by YHC and his 2.0 consisted of 3 50 LB duct taped loads and a special 100 pounder.

    Pax partnered up with one performing SSH while the other partner accomplished station exercise. Then switched.

    Station 1 = 20 bear hold squats each (100lb)
    Station 2= 25 curls/25 rows each (50lb)
    Station 3 = 50 mountain climber each (2:1)
    Station 4 = 10 thrusters alt shoulder (50lb)
    Station 5 = 10 man makers each (50lb)
    Station 6 = 50 ct jump rope

    The Pax made it through 1 round and time proved to be on our side. We circled up for some Mary and YHC felt a little dealers choice would put the bile back where it belongs.
    Goose- flying W’s (10ct) or something of that sort. So much for the previous comment about the bile. Slow leg raise (10ct). ARODs I lost count, down under snow angels, and flutter kicks. Whew!

    COT with announcements.
    Gigi to Michelin- ANIMAL bestowed to Honeysuckle. Prayers with Enron.

    We suffered through this one, but it was great to suffer among those who continue to push and make each of us stronger in mind and spirit. T-claps.

  • The Forgotten Pair of 3 – from Bolt

    Hand Grenada did a fine job of Q’ing and a mediocre job of backblasting; see his BB for the deets. I’m merely here to get the three forgotten pax who did the beatdown and didn’t just rest their bodies against a wall and call it a workout…

  • MAX mobility – from Paradox

    9 men wobbled in and huddled around the gloom early at the stage today. Just 48 hours since the bodily devastation of the SV500 we needed immediate distraction, and this was provided listening to the latest chapter in the Life and Times of Cardinal.

    “I woke up Sunday and it was the strangest thing, like my whole body wasn’t moving right and everything hurt. ” Cardinal explained while poking his muscles and testing these claims.

    YHC questioned further… “were you …umm…perhaps sore?”

    “Sore? Like a boil on my skin? ” He asked, still perplexed and searching the Cardinal lexicon for this foreign term.

    YHC sighed and got ready to break the news.

    “Well, you see after you turn 30 your body slowly tries to kill you each and every day especially if you exceed your limit of physical exertion. They call this state of being sore.

    Cardinal : ..

    YHC: ..

    Cardinal : well I guess I was sore , I’ll try my best to never feel that ever again.

    And just like that Mobility Monday was born…

    Duke! get the WD40 and K tape it’s time to fix some bo Bo’s
    and roll the footage.

    Warmups

    SSH

    Abe Vigodas

    IW extra slow

    Bat Wings:

    Leave them up gosh darn it !!

    AC , CP, Seal Jacks , OHClaps, seal jacks

    MC

    Mosey to bumper with some concerned side glances that we would unearth the newly minted coupon bunker.

    Not today men, let those Koopas cool down, they still hawt from Saturday.

    We continued our series with Volume 2 of Men of Courage Mondays as today is the feast day of St Max Kolbe. A Polish priest and Franciscan friar who among many other amazing works substituted his life for another man’s during imprisonment at Auschwitz.

    So Todays Acronym was MAX:

    First , the M…the Mobility Mile

    Mosey Richmans loop and we stomped out those spicy ant devils on the way as retribution for Popeyes riddled calves.

    We ran the mile and stopped for 4 mobility stations interspersed with audible groaning, creaking, pops, clicks, sharts, Hoosker dos, hoosker donts and even a few whistling kitty chasers. It was a deep burn and we all felt better for it:

    1. ) 1 minute
    Hold side plank

    Right arm up then through

    Left side

    Right hand on hand and pull through

    Left side

    2. )1 minute: Downward dog, alternate calf stretch and Cat/Cow ( 1 minute )

    3. ) 1 minute: Plank and hip stretch , outside, inside, inside outside

    4. 1 minute Side lunge stretch with sumo squat

    As a humorous interlude YHC shared the story of looking for a St Kolbe book in Barnes and Nobles only to have the clerk think that Kobe Bryant had been canonized.

    Not yet Kobe, not yet. (he had shaq and MJ only had Pippen so….)

    YHC introduced an F3 Thibodaux classic …Basketball Jones.

    We would alternate between all levels of a squat every time we heard the word Basketball.

    I’ll give the men at home a sample :

    “Yes i was a victim of basketball Jones

    In fact I was the baddest dribbler in the whole wide world

    I loved my basketball ball.

    That basketball was like a basketball to me…”

    It went on like that for 4 minutes and YHC pulled the plug early.

    Because sometimes you just have to set a pick when you on the give and go of life.

    Today we were all victims of the basketball Jones.

    On to the ABS (the A of mAx)

    St Max Feast day is Aug 14 (today) The day of his death 8-14-41 and canonized in 1982 so we clearly had to work the COREners and look for cobwebs.

    8 bbsu

    14 crunchy frogs

    41 Freddy Merk

    82 LBCs

    This was completed in 4 corners or “7s “ formatting. Dumbledore was feeling the crunchy frogs and Goose assured him he would gain abs of steel as he advanced in the F3 school of witchcraft and wizardry.

    To finish the MAX we needed an X

    X Wings Flora

    Partner up

    100 merkins , 20 each set while P2 x wings

    200 MC (40 each set while P2 X wings)

    Great push here to ramp up the cardio on the MCs. Paradiddle barely made it out of Zone 1 but his joints will thank me when he’s still mosh pitting at 65. The pax will rest easy tonight knowing that Cardinal discovered soreness and mobility training in the same calendar year!

    COT with special intentions for Bones recovery

    Dumbledore prayed us out.

    Always a great privilege to lead you men.

    “Let us remember that love lives through sacrifice and is nourished by giving…Without sacrifice there is no love.” – St. Maximillian Kolbe

    St Max Kolbe, Pray for us!

    SYITG

    Dox

  • Pairs of 3 – from Hand Grenada

    5:30a, per Rudy, intro, disclaimer and off to the rock pile for warm up
    Grassgrabber IC X10
    Abe Vagodas IC X10
    Squat Twist IC X5
    Kim Jung Uns IC X10
    Arm Circles Front IC X10
    On your face
    Peterparker IC X10
    Recover
    Arm Circles Reverse IC X10
    Back on face
    Shoulder Taps IC X10
    Recover
    Morocan Night Clubs IC X10

    Grab a rock and off to the gym.
    Break into pairs(in hindsight I screwed this up and shouldve broken into pairs of 3)
    Dora with 100 chest press, 200 squats, 300 LBC’s, PAX1 does exercise while PAX2 traverses the obstacle course with assisted deep lunge up ramp, run around to back of building for crab walk on the wall, then around other side of gym to relieve PAX1.

    20 count from Rudy

    Mosey to parking lot
    All PAX in straight line from tree 1, standing curls IC X10, walk in line to next tree, Shoulder Press IC X20, walk in line to next tree, Rows IC X20, walk to next tree, Shoulder Press IC X20, walk to next tree, Standing Curls IC X10.

    Mosey back to rock pile, ensure that Bogey has dropped the sandbag, then horses to barn, COT, count off, name-o-rama, announcements, intentions, prayer

    Always a pleasure to lead, men. Thanks for pushing me!!
    HG

  • Old Lady Bike – from Vagabond

    Count off, Bear crawl 1 at a time for 3 trees while others side straddle hop, hillbilly, imp walker. Crawler stands when done. Others catch up. Everyone goes 2x

    Stations
    Timer is bike around museum
    Alternating step ups
    American hammers with weight
    Jump rope
    Curls
    Box cutters

    Sunday mornings

    Mary

  • Gorilla Complex – from Kenna Brah

    With appropriate rock, at the “hill”
    Rnd 1
    PAX performed the following OYO without stop: 8 Curls For Girls, 8 High Pulls, 8 Overhead Presses, 8 Tricep Extensions, then drop coupon for 8 Merkins. Bernie up and over the hill, jog back. Rinse and Repeat 8 Times.

    Rnd 2
    Pull overs
    Flutter kicks
    Chest press
    Wife pleaser 4ct
    LBC
    Got 3 sets in, mosey back to start for 60nsecods of Derkin style plank hold, walk/jog backward to COT.