F3 New Orleans

Category: Uncategorized

  • Joyful Joyfish (The Joy 2020-11-30)

    Chilly morning out at the Joy with 5 PAX: Hokie, Chips, Fracsac, Kenner Brah, Catfish (Q).

    Started with the quick standard warmup – Abe Vigoda, Grass Grabbers, SSH, Imperial Walkers, 8-Counts.

    Grabbed blocks and paired off for a Farmer’s Carry Dora (100 burpees, 200 overhead claps, 300 flutter kicks (2 is 1), while partner did a farmer’s carry with two coupons between light posts). Once done, did some curls in cadence to keep the arms a’ burnin’.

    Next, PAX lined up near bike path for solo OYO exercises. Rifle Carry up the levee, then 40 chest presses, 30 curls, 20 thrusters, 10 blockpees (all 1 is 1). Rifle carry back down.

    Lined up on grass east of path for Lt. Danger – Incrementing Lunges (2 is 1), squats, and merkins (all with block). Incremented in 2s.

    Back to starting zone, Block Webb for the finish. CoT. Coffeeteria at Panera.

    My first attendance at the Joy. Great spot, great times, great weather!

  • Steamin’ Catfish Platter (Mothership 2020-11-28)

    Wet and wild at the Mothership with 12 PAX: fracsac, long haul, kuch, bogey, bangs, belloq, snooze, t-square, hokie, sogo, thumb war, catfish(Q).

    Moseyed over to the Peristyle. Warmed up with Abe Vigodas, Grass Grabbers, and SSH. Moved to faces for Peter Parkers, Catlina Wine Mixers, and Parker Peters. Back to feet for self-love, then 8-counts to finish the warmup.

    5 minutes of EMOM burpees, starting at eleven, then incrementing by one up to 15 (five minutes total). SSH to shake it off and keep the heart rate up.

    Moved to sixes for core work with a round of Bruce Lees (Hammer, Leg Lifts, Crunches, Penguins, Crunchy Frogs, and 100s).

    On to the columns for a timed leg massacre. Wall sit one min, then low slow squats. Wall sit one min, then donkey kicks. Wall sit one min, then monkey humpers, wall sit one min, then bonnie blairs. Fun! Occasionally shook it off with SSH between sets.

    Circled back up on faces for Jack Webbs. Ran a lap around the Great Lawn, then Bat Wings (Arm Circles Forward, Arm Circles Backward, Overhead Claps, Seal Claps, and Moroccan Night Clubs).

    Back to flag. 5 burpees OYO for the finish. CoT, then park cleanup.

    What a tasty Catfish Platter that was! Second helpings will be available Monday at the View.

  • Turkey tummy at Wolfpack

    Beautiful post Thanksgiving morning with a good crew ready to work off the -Itis.

    Warmup

    Mosey to Tulane Sign. SSH x 20. Grass Grabbers x 20. Peter Parkers x 20. Mountain climbers x 20

    Mosey to the base of the mountain. Forward arm circles x 20. Backward AC x 20. Overhand claps x 20. Seal claps x 20.

    Mountain jams

    We ran up two flights and then did Bill Murrays (10xMerkins, 10xSquats, 10xBBSU, 10x Burpess). Total of 4 BM until the rooftop bar…BTW. No bar.

    Core exercises up here. 30 seconds chillcut plank. Freddie mercs x 20. Low country crab x 20. Penguins x 20. Another 30 second chillcut plank.

    Ran back down the mountain to avoid the Covid staircase. We peeled off to the benches in the Loyola Quad. Dips x 20. Then lo and behold Tinkles had gone back to get Erector set… Way to go Tinks! Back to it. LL step up x 20. RL step up x 20. Dips x 20

    Mosey back to the flag. Gorgeous day around 70 this morning. Had a great time on my second Q. Thanks all for hanging in there. Aplogies to any PAX I may have missed. –DS

    @Jose10k Abacus Akbar Angies List Barely Legal Bogey Bolt Boo Boo Bushwacker Catfish Cowbell Douille Einstein Enron FracSac Gabrielle Goose Hand-Grenada Hawgcycle High Rise Hokie Pokey Jingle Vader Kenna Brah King Kong Mahatma Milestone Marsh Mobydick Mothership Popeyes Reluctant Yankee Rev Sox Rock City Rudy Russo Shooter Steve The Birdcage The Gipper The Hammer Tool Triple Shift Vagabond War Eagle Waterpik Willie

  • This one was for Lt. Glenn Hutto Jr.

    https://www.theadvocate.com/baton_rouge/news/crime_police/article_ea94a9dc-8961-11ea-872a-ebf8fbc6c7e6.html

    Today’s workout was for the fallen Lt. Glenn Hutto Jr.

    3 Pax were present for this post-Thanksgiving calorie burner.

    First we warmed up with side startle hops, arm circles, grass grabbers, and Abe Vigoda’s.

    The Thang was a 20 minute, AMRAP style workout as follows: Run, 10 merkins, 15 Carolina dry docks, 20 plank toe touches and 25 big boy.

    Once completed we did TABATA, working out for a min, then resting for 19 seconds. Exercises included: lunges, luges, Rocky Balboa’s, flutter kicks, burpees, bear crawl, dying cockroach.

    We then COT.

  • Q Exchange Program at El Diablo

    Shortly after the roll-out of our nifty new Q log system I received an email telling me I had signed up to Q El Diablo. Was this real? I asked around at Monday’s Audubon workout and most felt El Diablo had to be either in Kenner or the West Bank. Perhaps the name doesn’t exactly say Old Metairie but indeed the AO map confirms the Pontiff location. I gather Hawg may have had the notion that we could all branch out of our comfort zone from time to time when he signed my up to lead today. Thanks for pushing us Hawg.

    As I didn’t know the favored flavor or lay of the land for the AO I ran with the idea of keeping our beatdown on the football field. It is nice to not have to dodge pot holes or tree roots or lay on acorns during a beatdown.

    Disclaimer and off we go for a warm up loop around the track.

    Warm UP:

    • SSH IC X 30
    • Grass Grabbers IC X 20
    • Imperial Walker IC X 20
    • Arm Circles Forward and Backward IC X 20 each
    • Peter Parker IC X 15
    • Mountain Climber IC X 15
    • Parker Peter IC X 15

    The Main Event: Utlilzing the football field we did modified BLIMPS. Starting at the goal line, run to 25 for a set of 5, back to goal line then to 50 for set of 10, and so on to opposite 25 and goal line for 15 and 20. That would be Burpees X 5, Burpees X 10, Burpees X 15, Burpees X 20 then on to Lunges. This took a good 35 minutes and only left us a short amount of time.

    Bear crawl wave from sideline to sideline with LBC halfway there.

    COT: Intentions for those deployed, Hokie Pokie and his mom and their family, and prayers of hope for those struggling with COVID isolation during the Holidays.

    Thanks for the opportunity to lead and for a great start to my day!

  • Planning it by ear

    This morning 5 Pax showed up at The View.

    Workup started with a little mosey, butt kicks, high knees then shuffles. From there we circled up for Slow Vigodas, Abe Vigodas, some other stretch Hokie made up that I don’t remember the name, and Hill Billy’s.

    From there we took our coupon and ran 400m, returning for merkins, squats, curls, shredded cheese and a few other things I can’t remember.

    Again, we took our coupons for a little mosey 400m. Circling up we did merkins in 4 different positions, increasing in reps each round. More squats, some Carolina dry docks, coupon swing, some others stuff. Then ended with Mary.

  • Friday the 13th

    It was a cold, chilly morning. So YHC decided to get up early and run sprints on top of the A1C. I sprinted the long path, walked the short. It was good to get the heart rate up. I was happily surprised to see Moby show up a bit early. He quickly joined in with me. After awhile, Einstein rode up on his bike, quick look at the clock, and it was 5:15.

    Warm up: Toe touches, torso twists, and self love. We moseyed to side of the parking lot and did Lieutenant Steve’s. 2 lounges, 1 squat, 4 lounges, 2 squats, etc…all the way across the parking garage. We then did 4 corners: 7 burpees each corner, 14 hand release Merkins, 21 squats, 28 lbc’s. The alarm went off, and I had to leave. It was a pleasure leading y’all this morning. SYITG.

  • 1 Mile Time Trial #2

    12 strong showed up for the 2nd running of the 1 mile time trial.

    We started off with some light active stretching:

    15 X SSH

    15 X Mountain Climbers

    15 Leg Swings, L&R and Forward/ Back

    15 X 4 corner hops

    Skips down the parking lot

    1 mile warm up

    The mile course I plotted started at Causeway Approach heading south with ONE left turn (heading east) on Villere St. and finishing just before Coffee St.

    Ringo was on bike with a flash light and stopwatch to guide us.

    Finish times were:

    Cowbell 6:03

    Steve 6:13

    Turbo 6:13

    Waterpik 6:13

    The Hammer 6:33

    Bird 6:40

    Pixie Stix 7:13

    Shooter 7:37

    Pelican 7:43

    Russo 9:14

    Bushwacker DNF

    The Pax did a 1 mile recovery mosey as a pack back to the flag.

    We had a few minutes to spare so YHC led some light static stretching and 15 X Crunchy Frogs.

    Sealed the deal with 5 Burpees OYO.

    Thanks for coming out and testing yourself this gloom.

    Targeting March 2021 for the 3rd running!

    Thanks for letting me lead.

    Cowbell

  • RED Friday @ Wisner Mountain (2020-11-06)

    Lovely RED Friday this morning at the mountain with 10 PAX: Highrise, Walleye, Tool, YaMamaNem, Sheetrock, Saban, Jesus Juice, Dax, Doubloon (FNG), Catfish (Q).

    Started with SSH, Toy Soldiers, Imp squat walkers, 8-counts.

    Lined up on the path. Indian run to the base of the mountain.

    Up to top of the mountain. Did a wallsit/leg rotation, holding wall sit for 60 seconds, then doing low slow squats, wallsit for 50 seconds, then bonnie blairs, wallsit 40 seconds, then Donkey Kicks, wallsit 30 seconds, then monkey humpers.

    Down to other side of mountain for Bruce Lee – American Hammer, Leg Raises, LBCs, Penguins, Crunchy Frogs, and 100s. Did some peter parker peters to complete the core grind.

    Back up to the mountain top for derkins, then mosey back to base camp. EMOM burpees 5 minutes, starting with 11, incrementing up by one each minute to 14.

    A few mountain climbers to finish, then CoT. Welcome to Doubloon, our latest FNG!

  • Rinse, Lather, Repeat

    Okay, so 4 straight days of softball until 9 each night, running 5 miles the night before, and Katie’s 40th birthday. These are all the reasons why I came unprepared this morning to the A1C. However, Tabata is always a great workout, especially when you still have the list of exercises still in your car. But then you come up with a better idea. Round Robin Tabata. So that is what happened this morning at the A1C. Everyone coming up with exercises, including Einstein’s crazy Lord of the Dance jump rope cross overs. It was tough, it was fun, and it was an honor to lead you gentlemen.