F3 New Orleans

Category: Uncategorized

  • Happy Halloween

    It was just a suggestion, an idea. Wear costumes for Halloween, simple, right. Lesson learned, never give Bushwacker a heads up. For him, nothing can ever be simple. The costumes were great. Water pick as Street Fighter/karate kid , Zoolander as Johnny from cobra kai, bushwackers ridiculously tight minion pants, baby yoda as baby yoda, and of course Steve as Spider-Man. A costume he purchased in the children’s section.

    Warm-up: ssh, toe touches, torso twists, self love, cherry pickers

    Moseyed to the gazebo for a little trick or treating. You reached in for a candy and on the back we’re var ridiculous exercises. Unless you’re speedy, who apparently still can’t read. Yhc was surprised how much of Bushwackers exercise choices were similar to my upcoming Tobata. Anyways we moseyed down a little further to where I had planned for my tobata, only to find more pumpkins set up by Bush. Great communication between us. 45 seconds on, 15 seconds rest. Burpees, hand release merkans, shoulder taps, jump squats, monkey bumpers, wife pleasers, kneel diamonds, and I forget the rest. I learned rather quickly that a mask wasn’t the smartest costume to wear. Another round of trick or treating, then finished up with core tobata at the flag. Cot and hammer prayed us out. Great seeing Ringo and Grundy again. Thanks for coming out, thanks for dressing up, and thanks for celebrating my birthday gentleman.

  • Wrangler Ringo returns!!

    6 PAX converged on the Scramble welcoming back Ringo on this Gloom. We journeyed our standard path with 4 stops along the way with sets of 10 Prison Burpees, 15 Merkins, 20 Jump squats. 3 of the stops took place at the corner of Messina and Monroe with the other at the wharf.

    Welcome back Ringo it was great to see you back out with the PAX.

    Appreciate Waterpic praying is out and until the next Gloom 👍🏼👊🏼✌🏼!!

  • Triple Checking the Time

    Dark, Warm, and Humid at 5:30am.

    Mosey to field by zoo parking lot for Warm-up:

    • Side straddle hop
    • Pagodas
    • Hillbillies
    • Grass grabbers

    Main Event (causing Angie to check his watch three times hoping it was over): We lined up along the street side of the field for a “Jacob’s Ladder” type workout consisting of 5 reps on the start line, mosey to mid-field for 10 reps, back to start for five more reps, mosey to far side of field for 15 more reps, back to start for 5 more reps of the following exercises (one full set of each):

    • Burpees
    • Bonnie Blairs
    • Low Slow Squats
    • Shoulder Taps
    • LBCs on the lines, Bear Crawls on each leg up the field (total of 1.5 field lengths)
    • V-Ups
    • Merkins
    • Lunge walk from start to midfield, crab walk back to start, then Lunge walk from start to other side of field, crab walk back to start
    • Mosey to midfield, sprint back to start, mosey to far side of field, sprint back.

    (I may be forgetting a set or two)

    Back to flag, for COT: count-off, Name-O-Rama, welcoming of FNG Miller Gunn “Grinder” and prayers and thoughts, including intention and solid words of empathy from Sandbar for the parents of the 545 separated children split up at the border. Politics aside, each of us can easily imagine the horror of losing track of a child for only a few minutes at a department store, playground, etc. See the report from this morning’s news: https://www.npr.org/2020/10/21/926031426/parents-of-545-children-separated-at-u-s-mexico-border-still-cant-be-found or https://fox5sandiego.com/news/national-news/parents-of-545-children-separated-at-border-cant-be-found/

  • 100, 200, 300, 10

    4 PAX showed up for the beatdown this morning. Warm up consistent of side straddle hops, windmills, arm stretches, imperial walkers, and over head claps. From there the things was as follows: 100 merkins, 200 big boy sit ups, 300 squats and 10 up and over the levee. The workout went quicker than expected so we took a little mosey and did a ring of fire that included hand release merkins, plank toe touches and Parker Peter’s. From there we moseyed to the flag and did some Mary. At this point it was 6:15. Count-o-rama, name-o-rama, announcements and a prayer.

  • Is it an Anniversary or Birthday? Day 2

    Is it an Anniversary or Birthday? Day 2

    Few things I learned from leading such a large group

    1. Don’t create a workout you need to keep cadence for 45 mins.
    2. The cadence should be connected to a movement. Not just counting “1, 2, 3.”
    3. If Belloq is the best heckler we have we need to step up our game.

    48 PAX showed up to Rock City for the 2nd day of the anniversary week. After the disclaimer the PAX circled up for a warm up which included Smurf Jacks, Peter Parker’s, Seal Jacks, Parker Peter’s, Steve Earles, Show Stoppers and ended with Arm circles. Each exercise was preformed in cadence for 6 reps.

    The Thang:

    After each PAX grabbed a rock we circled up. Each exercise was performed for 6 reps, adding a workout to each round. For example, tri ext for round one. Round two, big boy then tri ext. Round 3, Merkins, big boys, then tri ext.

    • Tricep extentions
    • Big boy sit ups
    • Merkins
    • Shoulder Press
    • Prisoner Squat
    • Man Makers

    36 Rocky Balboas in cadence.

    • Curls
    • American Hammer
    • Alternating side-to-side Merkins
    • Front Raises

    Hokie gave us a 20 count, then a little Mary to finish us off. Leg raises with the rock over head. Then CatFish lead us in 25 flutter kicks, and Belloq lead us in 20 LBC. We then moved our rocks back to the pile and finished up with COT.

  • Coffee & Donuts (Birthday) Q

    Uptowner

    39 workouts
    39 seconds each (29 seconds on/10 seconds off, no other breaks)

    4 rounds of the following:
    Catalina Wine Mixers
    Wife Pleasers
    JLo’s
    Inch Worm Pushups
    Plank Jacks
    Leg Raises
    Shoulder Taps
    Squats
    Flutter Kicks
    Back Kicks (skip this on fourth round)

    All done to the backdrop of this playlist:

    This left us with about 18 minutes to play some Ultimate Frisbee. But not just any Ultimate. One where the Q got to make up rules as we went, including playing with two frisbees and anything else needed to give his team a slight edge. No one should have been shocked that the Q’s team won.

    Being my birthday and moved by the fact that the PAX presence was my present, I felt the favor must be returned. Fresh Coffee and Donuts were served after the prayer, and a good time was had by all.

  • Gettin’ that Bruce Pack (WPM 2020-10-08)

    Another fine day at the mountain with 22 PAX: Bieber, Angie’s List, Peppa, 86, Squeal, Apostle, Tube Steak, Seaman, Gabrielle, Hawgcycle, NipTuck, Landing Strip, Moana, Bones, Mr. Peabody, Brushburn, Willie, Tinkles, El Wire, Flaming Lips, Bad Moon, Catfish (Q).

    Took a brief mosey around the block and circled up on the usual lawn for a warmup – SSH, Goofballs, Peter Parker, Mountain Climbers, Parker Peters, and Imperial Walkers. Moseyed over to the base of the mountain.

    First Level – Did some Nickels and Dimes with 5 low jump squats, 10 bonnies (2 is 1), and SSH waiting for the end of the minute. 5 rounds, then ran up to level 3, forwards on the flats, backwards up the inclines. Plank jacks waiting for the six.

    Third Level – Did a round of Bruce Lee – American Hammer, Leg Raises, LBCs, Penguins, Crunchy Frog, 100s. 30 Reps for all cadence exercises (everything except 100s). Ran up to level 5, forwards on the flats, backwards up the inclines.

    Fifth Level – Nickels and Dimes again with 5 Burpees, 10 hand-release Merkins, and Shoulder Taps waiting for the minute. Did 3 rounds, then ran to the top, forwards on the flats, backwards up the inclines.

    The Top – Monkey Humpers for the peak. Back down the stairs to the base, then to the flag. 7 burpees OYO for the finish. COT, Coffeeteria @ PJ’s.

    Always a pleasure at the mountain, and glad to finally get a set of Bruce Lees in!

  • My Return to Okwata

    My return to my home base, Okwata, was exciting since I haven’t been here since the Murph in May. I know this AO always offers the potential for the toughest workouts between the elements and structures/obstacles offered. I was excited to know that there was no Q on the sheet because I wanted the challenge to lead this morning.

    When I arrived, I was greeted by the beautiful sight of 4 newly-minted shovel flags that we were hard at work last night finishing. It truly is amazing to see this when you arrive to workout.


    5:30 hit and after the disclaimer, we moseyed to the fountain for some high knees, butt kicks and carioca left and then right. We circled up in front of the fountain for warm-up.
    SSH x 20

    Imperial Walker x 20

    Peter Parker Peters x 20

    Arm Circles 10 front and 10 reverse

    20 Seal Claps

    20 Overhead Claps

    Self Love

    Moseyed to the House of Pain for a circuit workout which was divided into:

    Low Slow Squats

    Merkins

    Lunges

    Pull-Ups

    Timer was a run to the first oak tree on the sidewalk toward Canal and back to the HOP. We completed one round, and I decided to poll the PAX for the next challenge. We had one vote for a run and the rest chose levee work. They chose wisely…

    We hit the levee for 11’s starting with 8-count body at 10 reps, 5 plank jacks at the top of the levee (both ways) and low slow squats 1 rep. I called it when our six got to 6 eight counts and 5 low slow squats. We moseyed back to the grass in front of the fountain where we completed the 11’s as a group with 15 eight count body builders and 21 low slow squats.

    We concluded with 5 minutes of Mary.


    30 seconds of Halos clockwise then 30 seconds counter-clockwise

    1 minute reverse crunch twists

    1 minute dynamic planks

    1 minute chainsaws

    1 minute controlled, slow big boy sit-ups

    We closed with count off, name-o-rama and prayers of gratitude/safety from the storm. Always an honor to lead.

  • Trail Run #2

    Tclaps to Amnesty for getting this trail run idea started back during the beginning of Covid. Here we go for round #2!

    Stayed up late trying to plan a workout in a space with a lot of unknowns. Then, naturally, my youngest woke up at 2:30. The fear of oversleeping kept me mostly awake until 4:30 when I popped out of bed. I thought I would get out there early to scope things out again to make sure we didn’t get too lost. I arrived at about 10 after five, strapped on my headlamp, and mosey my way over to forest. I wasn’t even a few steps in when I saw a possum crawling towards me, a turtle to my right, and what looked like multiple sets of eyes starring back at me! I decided it was probably best to just trust my instincts wait for my brothers to join me on this adventure!


    Fifteen brave souls showed up for the adventure. There was lots of stretching going on pre-workout and not much talking, except when Ya Mom n Dem tried to give away his hat lamp! It was only a minor crisis when High Rise decided to wake up some peacefully sleeping ants. I was pleasantly surprised to see that Sandbar had gotten his passport just in time to attend the work out. Also, good to see Screwtop out for the second day in a row! 5:30 struck and with the normal disclaimer we were off. Started off in the open field to get things warmed up.


    SSH x 20

    Imperial Walker x 20

    Mountain Climbers x 20

    Left leg hip stretch

    Right leg hip stretch

    Peter Parker x 20


    Moseyed into the forest with an army of 14 behind me to the big open area by the swing. Split up into five groups of three. The count was 10 pull ups on the tree branch while one of the other PAX did dips on the fallen tree and the other did full body ab extensions on the swing. The other four groups were:


    Low slow squats

    Decline merkins

    Flutter kicks

    Decline merkins


    After everyone got their turn on pull ups we went into the thick of the forest! The tree branches were low so we decided to bear crawl through the narrow pass. When the trail opened back up we mosey through the forest and found our way to the gravel path. Headed down the path to the big open field. I had noticed when planning the work out that in this open field they had what looked like two big cement circles that resembled a figure 8. With the HATE8 on the horizon I thought it was a good opportunity to get some work in. Exercise was for 10 minutes:


    Bear crawl The stretch of grass between the two circles, run around to the top of the circle, five Burpee‘s, run down to the bottom of the circle, bear crawl across the grass, run to the top of the other circle, five burpees, run to the bottom of the circle. Rinse and repeat for 10 minutes while listening to Van Halen‘s greatest hits!


    Next, we moseyed to a separate gate back to the forest. This led us to the hill which is apparently the highest point in New Orleans. I thought Monkey Hill in Audubon Zoo was the highest point in New Orleans but I guess it’s for debate! At the top of the hill we squeezed in on the concrete pad and did some Mary:


    Pickle pounders x 20

    Freddy Mercury x 20

    Dying Cockroach x 20

    Reverse Crunch x 15


    Moseyed down the hill and headed to what I thought was the way out. We weaved back-and-forth through a very narrow trail head and ended up all the way in the back of the forest! We eventually found water and knew that we could follow the water back to the bridge that would get us out of the forest. There were several wrong turns and a couple of dead ends but we made it out and back with all 15 PAX! The unexpected detour caused us to be three minutes late. We got together in the open field for COT. Count off, Namorama, and a prayer for the upcoming hurricane with the sounds of what we think was ol’ Puke Dick in the background! This was a fun one. Thankful for the opportunity to lead!