F3 New Orleans

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  • Respect, Respect

    Today’s Q goal was to get a good full body workout and to keep moving. 13 PAX showed up for the beat down.

    At 0530 the warm up began.

    Smurf jacks, Peter Parker’s, Froggies, Parker Peter’s, Don Quixote, Arms circles

    The Thang: 45 secs per exercise, 10 second rest between each.

    Prisoner squat, Jack knife, Hand release pushups, Carolina dry docks, Wife pleasers, Jump Squats, American hammer, Dive bomber pushups, Alternating plank toe touch,

    After completing these workouts for two round we moseyed to the wall for some “line of fire.” First, at the wall, we did Rocky Balboa for a little extra warm up. For the “line of fire” the PAX did a wall sit, while each Pax down the line did 10 donkey kicks. Next round was wall sits, donkey kicks, then they held the high plank. Next, they held the high plank and did shoulder taps. Lastly they held the high plank and did Peter Parker’s. With 3 minutes remaining more Rocky Balboa were due.

    We closed with good spirits and a COT.

  • Rock City 2020-10-05

    Nice cool morning with 10 PAX: Mahatma, Scantron, Jake from State Farm, Jingle Vader, War Eagle, Vagabond, Bogey, Rougarou, Catfish (Q).

    Moseyed to the rock area, grabbed rocks and circled up for SSH, Imperial Squat Walkers, On to faces for Plank Jacks and Peter Parker Peters. Back to feet for 8-counts to complete the warmup.

    Hiked over to the hill for 11s. One side burpees, other side Catalinas, with five thrusters on each pass over the top of the hill. Burned up a lot of time with this one.

    Moseyed back to the rock area. Grabbed some rock curls and did a rock-enhanced round of Failure to Launch (hold Al Gore position while holding rock, Q counts down, jump squat when countdown complete). Moved to sixes for flutter kicks, then back to feet for rock lunges (hold rock while doing lunges). Back to flag for COT.

  • Thank you F3

    Cool temps greeted the PAX under the still starlit gloom at The Birdcage. 13 HIM took on a beatdown that someone referred to as “Old School”, and somebody else said was “Intense”. Interestingly I often find that Qing a beatdown actually adds some immunity to the difficulty. I don’t know if it’s the invigoration of leading, or the challenge of remembering the beatdown, or even just the F3 exercise naming conventions, etc. Whatever it is…I like it. Here’s what we were up to this morning…

    Disclaimer and Mosey followed by Warmup consisting of…

    SSH X 2O, Windmill X 10, Grassgrabbers X 10, Peter Parker X 20, Parker Peter X 20, Mountain Climber X 20, Forward Arm Circles X 10

    The Thang:

    Indian Run 1/4mile(ish) for 3 rotations of…

    Merkins X 20 (is the count), Big Boi Sit Ups, Rows (on row bar…don’t lick the bar), and Jump Squats.

    Middle of the Pace Mosey for a 1/4 mile(ish) to the next stop for…

    Jack Webbs X 10

    Jog Sprint Jog for a 1/4mile(ish) for some legs on the bench work…

    Right Leg Step Up X 20, Left Leg Step Up X 20, Dips X 20 OYO, Right Leg Power Up X 20, Left Leg Power Up X 20, Dips X 20 OYO

    Quick mosey another 1/4 mile(ish) to the next stop for…

    Some more Jack Webbs…started from 5 on up to 10

    Jog Sprint Jog .5 mile(ish) to the pull-up bars for a single round (that’s all we had time for) of…

    Merkins X 15 (is the count), Pull-ups, Bonnie Blair, and LBCs

    Fastish Mosey to the Flag for Count/Name-O-Rama, Socially Distanced COT, and a Prayer asking for us to be the best version of ourselves as we go about our day.

    Thank you to @Peaches for EHing me 2.5 years ago, thank you to @Sandbar for the naming, thanks to the Uptown PAX, thank you to F3NOLA, and thank you to F3 Nation. I enjoy the camaraderie, the variation everyday, both the mumblechatter and the quiet, and the daily reminders that we are not alone as men trying to do good in this world by bettering ourselves and those around us. Whenever you read this chances are an opportunity will be nearby…an opportunity to leave today better than you found it…seize it.

  • Post-IPC Gratitude (Mothership 2020-09-26)

    Took things a little easier at the Mothership with the conclusion of this week’s IPC weighing on everyone (at least on the Q). 5 PAX in attendance: Jingle Vader, Two Yutes, Crikey, Snooze, and Catfish (Q).

    Warmed up at the Great Lawn with Abe Vigodas, Grass Grabbers, and SSH. Down to faces for Peter Parkers, Plank Jacks, Mountain Climbers, and Parker Peters. Back to feet for 8-counts.

    Moved to Southeast corner of the lawn for BLIMPS. Exercised were done at six stations along the periphery of the Great Lawn, adding to reps each round (10 burpees, 20 lunges (2 is 1), 30 Imperial Walkers (2 is 1), etc.). After last station, moved to sixes for Big Boys, Flutter Kicks, Leg Lifts, and LBCs. Rinse and repeat on the BLIMPS, this time in reverse (60 squats, 50 plank jacks (1 is 1), 40 merkins, etc.) back to the starting location.

    Crossed street to the benches for dips, bulgarians, irkins, bulgarians (other leg), and derkins. Moved under peristyle for a column conveyor, where PAX line up along columns in balls to the wall position, last PAC bear crawls to front and goes balls to the wall on the next column (like an indian run). Did 2 rounds of this, then circled up again for Failure to Launch, then finished under peristyle with bonnie blairs. Back to benches for step ups on each leg.

    Moved to great lawn for some light stretching, yoga, and tai chi / chi gong. Great way to round out a solid Iron Pax season. Thanks to all who attended.

  • Hammer Time

    I arrived at 4:30 to the A1C ready to work. Knocked out the ISI, then started running laps. I was pleasantly surprised when Hammer showed up at 5 to run with me. He ran at my much slower pace, and the conversations were great. BBQ was the next to arrive, then Cowbell. A much needed smile came to my face. I am loving the A1C, and I am glad my brother are showing up for the beatdowns. Well, a little confusion in our conversation, I thought Hammer volunteered to take the Q, so on the spot, he began this semi-intense workout with the IPC due in the morning.

    Warm-up: SSH, imperial walkers, toe touches, cherry pickers. We had a bit of everything this morning: a smorgasbord if you will.

    We ran up and down the garage stopping a specific points doing freak nastys, merkins, jump squats, sister mary’s, lbcs, and other various exercises including bear crawls somewhere in there. And Cowbell’s favorite: crunchy frogs. Then a long sprint at the end with Cowbell pushing me to go faster with his squeeky voice lol.

    Then suicides, the length of the parking garage, going every 2 lines. Unfortunately, my alarm went off at 5:46, so I had to leave. It was a great beatdown, with great friends.

    Prayers to all us teachers. Y’all we don’t make the rules or the schedules. It’s crazy for us. We plan for one thing, and then bam: They change it up on us, yet again. We want the best for our students. We will get them where they need to be.

  • Variations on a BLIMP

    Warmup

    Mosey over to the corner of St. Charles & Calhoun for 20 x SSH.

    Tha Thang

    BLIMPs x 20 = 20 reps of each exercise with a run up the Loyola hill and back to the corner in between.

    Mosey down Calhoun to Freret and over to the foot of the Rec Plex garage. Native American run in two lines up to the top.

    “12 Days of Christmas BLIMPs” = 5 x burpees then run a loop around the top of the garage then 5 x burpees + 10 x lunges then run a loop around the top of the garage then 5 x burpees + 10 x lunges + 15 x imperial walkers, etc.

    Mosey down the stairs and over to Wolfpack Mountain…only to find out we’d run out of time. We’ll pick up where we left off next time I Q!

    Etc.

    Supposedly it was 70 degrees this AM. Felt amazing. Looking forward to a decent dip in temps next week.

    It took almost 2 years, but I finally EH’d my first co-worker (Scone) and he already EH’d another (Wallaby). Should be some more PAX to tap into there.

  • Post-Deluge Okwata 2020-09-24

    Somewhat muddy day at Okwata with 5 PAX: Jingle Vader, Surge, Saban, Highrise, and Catfish (Q).

    Moseyed out to the shore area for a warmup with SSH, Windmills, and Grass Grabbers. Moved on to some Bat wings, then got some Imperial Squat Walkers in.

    Got things rev’d up with 10 mins of 10 burpees EMOM (100 total). Moved to a bench for box jumps, incline merks, bulgarian split squats, dips, bulgarians (other leg), then derkins.

    Bear crawled a bit to another location. Did a ring of fire with Al Gore/ Bonnie Blairs (4 rounds). Planked up for some peter parker peters and plank jacks, then on our sixes for 100s, flutter kicks, and freddie mercuries. Finished strong on our feet with 8 count bodybuilders. Back to start zone for COT.

  • Present, but not all there

    With a crazy week of hybrid teaching with a two day break from hurricane Sally, YHC mind was elsewhere this morning. But you can’t start an AO and not show up, right? I dang near did just that. I arrived at 4:20 to do my extra workout as usual. I knocked out my ISI, then started a merican/squat laps around the parking garage. No running, just a nice walk. Maybe I was just saving up my energy for IPC tomorrow.

    The thing: Warm-up: SSH, Toe Touches, Arm Circles

    Moseyed to Stonehedge . Grabbed two coupons for shoulder shrugs, mericans, incline rows, curls for the girls, and squats. Moseyed to the courthouse were I graciously handed the q over to hammer. 5 burpees, followed by a bear crawl, then sprint up to the stairs, up the stairs, and sprint back, then 4, 3, 2, and 1. Moseyed back to the top of the garage for some core. Then 7’s. 6 dirkens, run across to do Nolan Ryans (1 each arm), 5 then 2 etc… As the usual, I had to leave early to take temperatures of students. Thanks to hammer and zoolander for showing up, and taking over some of my responsibilities. Next time my head will be clear, and my body will be ready for more intensity. SYITG…Jose 10K

  • Early Bird / Iron PAX Week 3

    7 brave PAX ventured into the windy gloom this morning to tackle week 3 of the Iron PAX Challenge: https://f3greenwood.com/2020/09/13/2020-ironpax-challenge-week-3-keep-it-simple-stupid/

    Shit got real very quickly, and I didn’t feel like I was missing out on the 100 merkins to start. Fast forward to the end – less than :45 across the board – and I’m proud of the group for pushing through. Final times:

    Bieber – 33:45
    Angies List – 37:44
    Sandbar – 38:44
    Chowda – 40:45
    Pop-a-lock – 41:50
    Quincy – 44:50
    Jingle Vader – 46:19

    See y’all Friday at Pontiff to get my very own Iron PAX beatdown.

  • Got to Keep On Moving

    I was looking to bring some pace to The Skinny today so I figured we’d cover some ground and mix in some different elements. We had fun.

    Warm Up: Mosey to band stand for a warm up.

    • SSH IC: 25
    • Grass Grabbers IC: 25
    • Windmills IC: 25
    • Peter Parkers IC: 20
    • Mountain Climbers IC: 20
    • Parker Peters: 20

    Mosey through the oak alley to the track. Two column Indian run all the way to St. Charles fountain. Pause for work:

    • Right leg step up IC: 20
    • Derkins Down/Up: 20
    • Left leg step up IC: 20

    Mosey to St. Charles neutral ground at Walnut. PIMPS down the neutral ground. Repeat back the other way.

    Mosey back to track. Indian run with two columns that became one with attrition. Back to the flag.

    Enough time for some mary:

    • American Hammers IC:20
    • Penguins IC: 20
    • LBC IC: 20

    Times up. Good time was had by all.

    Good showing for Monday am. I’m going to work on organizing the Q line-up while waiting on our Q list to come back to life. Intentions for those in the way of the upcoming storm. Prayers that we make a positive impact today!