F3 New Orleans

Category: Uncategorized

  • Hokie in for Dark Wing Duck

    On Tuesday, I received a call from Dark Wing Duck with a request to switch Q’s and I readily agreed.

    With the forecast of rain, only 4 Pax set their alarms to come out and join us at Popeyes.

    We started at the clock

    0.0 miles – Stretch
    0.2 miles – burpees at 1st exercise area
    0.4 miles – dips at the dog park
    0.7 miles – lunges at playground
    0.9 miles – imperial at workout area by Napoleon
    1.0 miles – bear crawled

    back to workout area for step ups and inverted rows/pull ups


    1.2 miles – merkins at shelter 8
    1.4 miles – plank jacks at parking lot

    ran around the pond


    1.5 miles – squats at clock

    finished with a little Mary of wife pleasers, flutter kicks, penguins & reverse crunches

    We closed letting everyone know about the exciting Mothership/Muscleship joint competition beat down for this Saturday 11/02 & F2 event coming up the following Fri 11/08.

  • Renaissance for the recovery – Focus on Form not Reps!

    Post Half Marathon & GoRuck

    3 Pax gathered on the morning after several Pax ran the Half Marathon and 3 Pax did the GoRuck Light.

    Catfish did both the Half Marathon & the GoRuck Light and wisely chose to hand off this morning’s Q.

    After welcoming Dax to his 1st Renaissance and congratulations were extolled upon Fracsac for his half marathon we moseyed to start our 1st loop of the City Park NOMA entrance and BLIMPS after each loop.

    Ran a loop and did one minute of Burpees

    Ran a loop and did one minute of Lunges

    Ran a loop and did one minute of Imperial Walkers

    Ran a loop and did one minute of Merkins

    Ran a loop and did one minute of alternating Peter Parker’s and Parker Peters

    Ran our final loop and did one minute of low slow squats

    We then moseyed to the back of NOMA and introduced Dax to a deconstructed Sunday Morning (Chair position with 10 air presses, 5 mile kicks, balls to the wall and one hand press) in honor of Gideon and finished with one minute of Sunday Mornings.

    We closed with count, name-o-Rama and COT mentioning F2 event on 11.08.19 thanks to El Wire and lifting up prayers of gratitude for F3, half marathon success and GoRuck completion.

    This humbled member was grateful for the day to focus on form and Saunder 3.0 miles as your Q.

  • Bustin Makes Me Feel Good

    Bustin makes me feel good

    Warmarama
    25 SSH
    15 Finkle Swings
    15 Alabama Ass Kickers
    7 Failure to Launch
    Bat wings plus extra credit- 20 forward arm circles x 20 backward x 20 sec hold x 20 seal claps x 10 sec hold x 20 overhead claps x 10 sec hold x 10 Moroccan Night Clubs

    Mosey to Pull up bar for some Dubyas. 3 sets of AMRAP.

    Mosey back to coupons. Queued stereo for some Gone in 60 seconds theme music for exercise called “Bring Sally Up.” 3 did curls and 1 did squats. Held curl/squat until “Bring Sally Up. Bring Sally Down” then hold till repeated. You can thank Moby for their song, Flower.

    Next Gutbusters! Bustin makes me feel good! Burpees every time “Ghostbusters” was said and plank jack in rhythm for rest of song.

    Slowjangle biscuits to get legs back in it. 10 Dwight Howards on the wall. And then gathered in a circle for 10 Lion Kings as we passed the lion (er, coupon) around after each rep. Next, we improvised for some Arms on Fire. Push-up circle around and with the 3 coupons. Both off, one on and one off, both on, one on and one off rinse and repeat around circle.

    We ended our music medley with Proud Mary by CCR.
    Big Boy Sit-ups until “Rolling, Rolling”, then Gas Pumps during that part and flutter kicks thereafter. Rinse and repeat on Rolling parts until song ends.
    Count-a-Rama: 4
    COT

  • Barricadia

    We arrived at Grandma’s House to find we were barricaded out! As if that would stop the PAX…T-Claps to Steve for moving them so we could park.

    Warm o Rama: Good Mornings, Toe touches, Imp Walkers, Hill Billies, SS Hops.

    First up, a mosey on over to the tunnel. Along the way some friendly chatter about the past weekend…Topics that stood out were Shooter with a hunting kill(T-Claps), and Cowbell’s less than stellar sales experience when he went boat shopping.

    The Thang:

    Arrived at the tunnel. Bear Crawls 25 paces, then jog then sprint to the other side of the tunnel and repeat back. Rinse and repeat for 2 rounds.

    Next PAX moseyed over to the bus stop. PAX did 10 each: Decline Merkins, Step-Ups, Incline Merkins, Box Jumps, and Freak Nasties. Rinse and repeat for 2 rounds. YHC almost splashing merlot after those box jumps!

    Next we moseyed over to the Market area where PAX completed Dora 1,2,3. Teams of 2. Pax 1 Ran at 80% to end of Market Hall, and sprinted back, while Pax 2 were doing cumulative reps of 100 Merkins, 200 LBC’s, and 300 Squats. Pax 1 and 2 flap-jacked runs/exercises until cumulative exercises were completed.

    Count O , Name O

    Shooter Prayed us out.

  • Rockless City

    On Saturday, YHC discovered that the Q Sheet for Rock City was mysteriously blank for the upcoming beatdown. Knowing that these opportunities do not occur often. YHC jumped at an opportunity to lead his home AO.

    Since the end of IPC, coupons have been the preferred weight of choice for YHC so before the Pax appeared from the gloom four heavy coupons were positioned at the starting point.

    Disclaimer, Grab the Coupons, turn LEFT, and Mosey toward the parking lot.

    Warm-Up: SSH, Imperial Squat Walkers, Hill Billies, Windmills, Arm Circles

    After the warm-up, we counted off for some circuit work at the vastly underused playground on the south side of the park.

    Thang #1

    One minute of the following:

    Group 1 – Pull-Ups at the playground

    Group 2 – Alternating Leg Step-ups at the shelter

    Group 3 – Shoulder Press w/ Coupon under the shelter

    Group 4 – Underdogs at the swing set

    Thang #2

    One minute of the following:

    Group 1 – Pull-Ups at the playground

    Group 2 – Alternating Leg Step-ups at the shelter

    Group 3 – Curls under the shelter

    Group 4 – Underdogs at the swing set

    Thang # 3

    One minute of the following:

    Group 1 – Pull-Ups at the playground

    Group 2 – Irkins under the shelter

    Group 3 – Squat Thrusters under the shelter

    Group 4 – Underdogs at the swing set

    Thang #4

    Mosey to the football field and partner up.

    Pax 1 – Run 10 yards do five merkins and return

    Pax 2 – Squats until Pax 1 returns

    Rinse and Repeat adding ten yards.

    Once both pax completed 50 yards squats were replaced by LBCs until both pax completed 100 yards.

    COT, Namarama, and special attention given to those battling cancer, and for all F3 men to be a better husband, fathers, and man.

  • Mother of a Mothership

    Warm-up (24s) – Arm circles, Windmills, Imperial walkers, Grass Grabbers

    Thang 1 – PAX paired up, PAX A – Does Inch Worm to third tree and sprints back while PAX B does any static hold he chooses till partner returns. Pax flips roles, then starts new rounds – Lunges, NEar Crawls, Broad jumps.

    RECOVER

    After that, PAX serpentine runs in and out of the trees on the Great lawn jumping up on the memorial and then to the peristyle.

    Thang 2 – Divide the PAx again into A/B. A’s Run out and back behind peristyle jumping up and downstairs for 5 rounds while B’s do dips. Once 5 rounds done, PAX flips roles.

    If that wasn’t fun enough all PAX circle up under the roof of peristyle and perform static hold squats for 30 s and 10 more while reaching ahead. Do that 3x with 30 sec recovery.
    We then side shuffle clockwise and on my command slap the ground and reverse direction. Do that till we can’t stand it anymore. Recover.
    Q’s challenge – HandStand Holds if you can if you can’t, then anything sort of upside-down like a Pike Plank, or push your feet up the columns and hold.

    Final bonus – MINI Q session – each member is called to the center and does their favorite exercise for 30 seconds or 30 reps. We didn’t finish everyone before the bell rang.

    Mosey back to flag for announcements, intentions and BOM. Sad news about Bellhop and FNG’s situation. Encouraged each other had hearty prayer and we’re done.

  • A very thankful 4 years of F3

    YHC was greeted this beautiful anniversary gloom by 11 PAX waiting to celebrate an F3 anniversary the right way, with a beatdown of course.

    While planning this beatdown, YHC started thinking how grateful he is of F3, Shorty EH’ing him hard to “just come out and see.” I’ll be forever thankful for the men (and Rudy) of F3 NOLA, and for the Northshore guys for taking a rival brother in like their own. You all are one of a kind!!

    The workout went something like this:

    COP: Warm Up: All IC X 20

    Grass Grabbers, Hillbillies, SSH, Windmills

    Mosey to the Justice center doing butt kicks and high knees en route. Arrive at Justice Center parking lot for some ‘Bone the Fish.’

    Left shuffle to one side, run forward, right shuffle back, back pedal to start

    Left Karaoke to one side, run forward, right karaoke back, back pedal

    Mosey to the top of the parking garage for 11’s (in honor of my favorite AO, Wolfpack Mountain)

    Burpees at the top of the mountain starting at 10, run down the ramp and do 1 merkin, descend burps and ascend merks until 1 burpee and 10 merkins.

    Because the breeze felt so nice, YHC decided to stay at the top of the garage for: Quarter Pounder: Each set of light posts represented 25 yds.

    Sprint 25 yds, 25 merkins, run backwards to start

    Sprint 50 yds, 50 squats, run backwards to start

    Sprint 75 yds, 75 LBC’s, run backwards to start

    Sprint 100 yds, 100 SSH’s, run backwards to start

    YHC REALLY wanted to make it a double quarter pounder but time would not allow, maybe next time.

    COP/ 6MOM: Hurricane Hoedown:

    4 variations of flutter kicks, meant to start at 7 reps each and work down to 1, but again, time messed us up so we started at 5 reps each.

    Hands up flutter kicks X 5, hands behind back flutter kicks X 5, lean back flutter kicks X 5, regular flutter kicks X 5

    Repeat X 4, repeat X 3, repeat X 2, repeat X 1

    Mosey back to the flag one minute late (sorry not sorry), where Grundy was waiting on us, apparently he went running with someone else? rude.

    F3 NOLA 5 Year Convergence this Saturday in City Park, 0630, Coffee, Beignets, breakfast to follow. 3 mile pre thang 0600.

    Northshore F2, Thursday October 17 at Barley Oak, 0600, 30 minute beatdown led by YHC with drinks to follow.

    Bean prayed us out.

    Thanks for letting me lead, and thanks for everything, F3.

    Heres to many, many more!

    -Cowbell

  • Tsunami 10/1

    5 Brave men gathered in the gloom on Tuesday October 1st. Sadly the cool weather had not arrived in NOLA.

    Warmup:

    Run to corner of park

    SS hop x 20

    Self love x 10

    Windmills x 10

    Mountain Climber x 20

    We then ran to corner of Newcomb and St Charles for a Saban original: the Newcomb Dash. For some reason this always really takes it out of me, especially at the beginning of the workout.

    Run to Pull up Bars at ROTC

    3 groups: pull ups , crunchy frog, squat jumps count x 15

    Next we ran to the bench in front of the Tulane Business School for the Doullie step up run. Only Nip/Tuck with his Gazelle legs was able to complete the down and back.

    Run up stairs to top of mountain

    11s with Burpees and Squats on Ramp, the early finishers were lead by Mariah in a Wheel of Mary.

    We then ran back to the Flag and ended with a COT.

  • WolfPack 2019-10-04

    Had a hell of a morning with 31 PAX out at the Wolfpack this morning.

    Attendees were as follows:

    Revit, Quiche, Tool, Squeal, Po-boy, JingleVader, Seaman, Peaches, Angie’s List, Brown Bag, Bad Moon, Breadsticks, Hokey Pokey, Bartman, Mudbug, Gabrielle, Bones, Quincy, Col. Mustard, Peppa, Mariah, Pop-a-Lock, King Kong, Willie, Quarter Pipe, Sandbar, Sabin, Flaming Lips, Tiny Dancer, Happy Little Trees, Catfish (Q)

    Started the morning off by moseying to the lawn at the base of the mountain for a quick warmup – Side Straddle Hop, Self-Love, Arm Circles.

    Then got started on our faces with some Merkins, Plank Jacks, and Mountain Climbers.

    Moseyed over to base of the mountain, then did an Indian Run to the top (3 lanes).

    Once we reached the top PAX planked for the six, then did some Peter Parkers (since we were already in position).

    Next up, 11s, with Burpees and Catalinas, with the added bonus of doing so on the incline of the mountain. Once this was complete, PAX did LBCs waiting for the six.

    From there we finished up with some core: Tin Snips, Dying Cockroach, and Penguin Toe Touches, followed up with 8-count bodybuilders to finish.

    Moseyed back to the flag for COT.

    Thanks to all who attended. Turned out to be a great workout!

  • interval training

    4 pax met up tuesday morning for interval training.

    the thang:

    1/4 mile mosey around the Trailhead; followed by 1/4 mile at 100% effort rinse and repeat x 4. ~ 2 miles total.

    Followed by 100 big boi sit ups ~ 5 sets of 20 partnered up.

    25 HR Merks, 25 slow squats x 2 sets

    Lunge walk back to Shovel flag

    COT, Name-o-rama, prayer.

    Thanks guys,

    Chewy.

    “Give me 100 percent. You can’t make up for a poor effort today by giving 110 percent tomorrow. You don’t have 110 percent. You only have 100 percent, and that’s what I want from you right now.”

    — John Wooden