F3 New Orleans

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  • Tsunami for 5k or 5 miles

    7 PAX for the Tsunami. 6:00 am rolled in and we were off. Quick stretch about .5 mile into the jaunt then we split in to two groups. One continued on for a 5k plus some Mary, the other for a 5 mile output. The effort was great and the finishing kicks were strong. Glad to have had the chance to lead this morning.

  • Setting Sail on the Catship (Mothership 2020-05-23)

    Lovely day with 10 PAX at city park as we continue to re-commence with our regular F3 workouts: Bongo, Gabby, Hokie Pokie, Belloq, Beignet, Da Parish, Tool, Heisenberg, Rudy, Catfish (Q).

    Started on the Great Lawn with Abe Vigoda, Grass Grabbers, and Arm Circles to get stretched. Broke a sweat with side straddle hop, some deep lunges, and 8-count bodybuilders.

    Moved to faces for Plank Jacks, Peter Parker Peters, and Mountain Climbers. Rounded out the warmup with 8-count bodybuilders.

    Moved to the Great Lawn treeline, partnered up for BOMBS (modified with V-ups instead of Big Boys Situps, and Jump squats instead of squats). Count was cumulative (w/ partner) 50 burpees, 100 overhead claps, 150 merkins, 100 v-ups, 50 jump squats. One partner did exercises while other ran to end of field, did one burpee, and ran back.

    Moved over to peristyle for a “column conveyor”: hand stand on columns in a line, last person in the line bear crawls to the front (like an indian run). Did one brutal round, then a few handstand presses. Grabbed a bench for dips, then calf raises at the columns, then donkey kicks on the columns, then box jumps.

    For the end, busted out the F3 deck and did some Card battle. Each person got a card, paired up with someone else. Cards were shown, higher card was the exercise, with the combined #s the number of reps.

    Finished strong with 8-counts to the end.

  • Soggy Morning Beat Down

    F3 Northshore officially is back in business. Sixteen PAX posted to the reopened Mandeville Lakefront Saturday morning for a beat down, and a soggy morning beat down it was.

    After a Warmup consisting of:

    Imperial Walkers 20x, Merkins 10x, Windmills 20x, Plank Jacks 20x, Copperhead Squats 20x, Mountain Climbers 20x, Hillbillies 20x, all IC, and with 10 Burpees OYO tacked on at the end

    the PAX walked Eastward down the Lakefront for a bout of Dora 1-2-3

    (It should be noted at this point that at least one PAX, namely Russo, was primed to mosey and visibly was disappointed in the walk. Apparently Russo has made good use of his COVID 19 break to become a runner. Don’t worry, Russo, you will have your chance to shine, and T claps to you for improving yourself while the rest of us have been eating ice cream on the couch. (And by “the rest of us,” I mean YHC)).

    Back to the Dora 1-2-3:

    We partnered up and together did 100 shoulder taps with feet elevated on the sea wall, 200 airplanes, and 300 OH hand claps, all with a four count and making our way to the street and back to relieve our partner by rotating low and slow side shuffles with 45 degree angled low and slow walks. This one ended up going on longer than YHC projected on account of the four count so we called it a bit early, right before Tanked Up’s head exploded from counting, and moved on down the Lakefront.

    Circling up we did hit 10x hand release Merkins, 10x Nolan Ryans each side, 10x flutter kicks, 10 more hand release Merkins, 10x Jane Fondas each side, 10x wife pleasers (with Hammer demonstrating perfect form), 10x more more hand release Merkins, 10x jackhammers each side, and 10x Freddy Mercuries. Then it was time for a Merkins wave and an Al Gore hold/squat jump wave with Akbar wrapping us up each set at the magic number 113. 10 burpees OYO and then it was time to walk back towards the shovel flag.

    Stopped along the sea wall for Bulgarian split squats 25x IC each leg. If you are sore today, thank Steve. YHC did not know these exercises existed until he introduced them and made them his standby exercise. So it’s Steve’s fault.

    We then made our way back to the flag for a set of A-B-C-D abs and some final burpees.

    Countorama, nameorama, and coffeeteria after Grundy prayed us out.

    Great to be back in business. Thanks for letting me lead guys.

  • Enjoying the View

    4 men arrived at 5:20am on the levee (well Mahatma and YHC arrived at 5:20) in the early morning gloom. While waiting for the best view in greater New Orleans, they banded together but remained physically distant for a Q-less beatdown. It was Round Robin all around with each of the 4 men taking their turns.

    The Warm-up

    SSH – 20

    Shoulder taps – 20

    Peter Parkers – 20

    Imperial Squat Walkers – 15

    Windmill – 15

    Michael Phelps – 15

    Grass grabbers – 15

    The Thang

    Each of the 4 pax members led a section of the workout. YHC has little confidence that every workout will be recorded with perfect accuracy, but that will make this no different from the standard backblast.

    The Mahatma

    Start at the top of the levee on the concrete pad with 15 merkins, run down to the beginning of the bridge for 15 air squats, run across the bridge for 15 lunge steps, continue running to the next concrete ramp and do 15 merkins on the top of the levee. Run back down the ramp and back to the starting point on the other side of the bridge.

    Mahatma asked the Pax to estimate the time it will take to complete. YHC guessed 6 minutes. Kenner Brah guessed 5 minutes. It took 9:20 as it was about one mile of running. (Who knew it was that far?)

    The RevSox

    15 dips at the walls on the top of the levee. Run down the levee to the paved space on the other side of the bike path and do 15 plank jacks. Repeat with 10 reps of each and then repeat again 5 reps of each.

    The Mambi

    Run backwards up the levee and do 15 squat jumps at the top, run down the ramp and do 15 Carolina Dry Docks. Run back up the levee and down to the bottom on the other side for 15 LBCs. Bear crawl back up to the top and run back down to the starting point. Two Rounds

    The Kenner Brah

    This was the oddest and most mentally engaging exercise YHC has ever done at an F3. The Pax moseyed to the edge of the lake and climbed on the rocks. The Pax then goat hopped (Kenner Brah’s terminology) down the rocks for about 1,000 feet while praying no one was going to sprain an ankle or worse. Thankfully there were no injuries as we hopped from wet rock to wet rock by the lake.

    We sprinted back to the starting point as YHC edged out Mahatma on the run (history is written by the winners baby!)

    Mary

    20 O Dollies

    14 Hello Dollies

    20 – Wife Pleasers

    20 – Penguins

    Stretching led my Mahatma

    Some weird backward picnic table plank led by Kenner Brah

    The End

    Count off, Name-O-Rama, Announcements, Intentions, and Prayer (all with proper social distancing)

    -Rev Sox

  • Pre-Blast: Gloom Zoom

    I think I have this pre-blast figured out, but I must admit…my other Q’s have been heavily dependent on varying times of “Moseying” to hit the 45 minutes just right. The combination of In Cadence and For Time should allow for enough modification and if we come in under time…just rinse and repeat until time.

    Here we go:

    Warmup In Cadence (IC)

    Side Straddle Hop (SSH) x 20, Windmill x 15, Grassgrabber x 10, Arm Circles x 10, Circle Arms x 10, Peter Parker x 20


    The Thang Part 1: Various Circuits of 4 (2 exercises IC, 2 for time)

    1. Reg Merkins x 10 (down-up cadence), SSH x 30 sec, Little Baby Crunches (LBC) x 15 IC, Squat x 30 sec
    2. Staggered Merkins (left hand high) x 10 (down-up cadence), Seal Jacks x 30 sec, Real Freddie Mercury x 15 IC, Bonnie Blair x 30 sec
    3. Staggered Merkins (right hand high) x 10 (down-up cadence), Smurf -Jacks x 30 sec, Dying Cockroach x 15 IC, Imperial Walker Squat x 30 sec
    4. Wide Grip Merkins x 10 (down-up cadence), Mountain Climbers x 30 sec, Box Cutters x 15 IC, Side Lunge x 30 Sec (alt left right each lunge)

    Complete 2 Sets of Above

    Part Deux:

    • 10 Merks (down/up cadence) 4 Lunges (1 is 1) 10 Air Shoulder Press (regroup after each set of Merks and Presses)
    • 9 Merks (down/up cadence) 4 Lunges (1 is 1) 9 Shoulder Press
    • 8 Merks (down/up cadence) 4 Lunges (1 is 1) 8 Shoulder Press
    • 7, 6…Down to 1 and 1

    The closer?

    • 30 sec jump squat
    • 30 LBC OYO
    • 25 sec reg squat
    • 25 x american hammer OYO
    • 20 sec bonnie blair
    • 20 x boxcutter OYO
    • 15 sec side lunge
    • 15 x penguin OYO
      Rinse and Repeat Until Time is Up

  • Alt Nation

    Warm-Up

    SSH x 20 (IC); Imperial Walkers x 20 (IC); Windmills x 10 (IC)

    The Thang

    100 Burpees + 100 Crunchy Frogs – Alternate after 10 reps.  Single Count

    150 Merkins + 150 Big Boi Sit-ups – Alternate after 15 reps.  Single Count

    200 Peter Parkers + 200 Dying Cockroaches – Alternate after 20 reps.  4-count cadence = 1 rep.

    250 Squats + 250 LBCs – Alternate after 25 reps.  Single Count

    If there is time remaining, alternate 10 8CBBs and 10 Dr. Ws until time is up.

  • Pre-blast for F3 Fest

    Festivalgoers, we might be down, but we ain’t out!  There’s still plenty of fun to be had throughout the remainder of the festival season here in The Big Easy, albeit in a socially and/or physically distant setting.  Get yourself garbed up in some festive workout attire, maybe even grab a few buddies, find some good grass (not that kinda grass), and pass a good time at F3 Fest!   

    What you’ll need:

    • 48 minutes of your time
    • Smartphone to access F3 Fest playlist on either Spotify or Google Play Music (see links and deets below)
    • Bluetooth speaker for full jam out effect  
    • One standard coupon (for the concrete block option…a large rock or kettle bell will suffice in a pinch…or see the bodyweight option below)
    • Approx 15 yards of good grass or pavement, marked off with a cone or festival chair
    • A copy (printed or digital) of the workout for quick reference between songs
    • Your favorite hydration libation

    This can be done OYO or in small groups.  Strive to give it AYG for the duration of each song.  Note there is a 23 second gap built in between songs to allow for a quick breather and chance to prep for the next song/circuit.  The music was selected from artists, most with local ties, who were scheduled to play at this year’s Jazz Fest, French Quarter Fest, and Hogs For The Cause…plus a tribute song thrown in for the late, great Dr. John.

    If you’re not familiar with Spotify, getting the playlist is easy peasy.  Here’s the link to pull up it up: 

    If you don’t have the Spotify app, you’ll likely need to download it.  Also, you’ll probably want Spotify Premium (or workout with someone who has it) in order to avoid pesky commercials.  You can download the 30 day free trial here https://www.spotify.com/us/premium/?utm_source=us-en_brand_contextual_text&utm_medium=paidsearch&utm_campaign=alwayson_ucanz_us_performancemarketing_premium_brand+contextual+text+exact+us-en+google&gclid=EAIaIQobChMIr7S81aSK6QIVrP3jBx0hKwl8EAAYASAAEgJSN_D_BwE&gclsrc=aw.ds

    Another way to access the playlist is Google Play Music list which also has a free option. The same F3 Fest playlist is here: https://play.google.com/music/playlist/AMaBXylkpYwg5NI3vDZb6gXAdmXLxM1f906v8ZTGnrp-_vFQd2v6uEfTm11GZ-hjYe7Fk6o3KUt3HyXJCPJwyIrTK06v1Jb1LQ==?t=F3_Fest

    Boomers, please don’t let this fancy tech stuff scare you off, you got this!

    Get ready, gates are opening….

    Welcome to F3 Fest.  I’m not a professional trainer, nor a professional DJ, modify the exercises if needed, push yourself but don’t hurt yourself.  Laissez les bons temps rouler….

    Rock Out With Your Block Out – (Coupon/Concrete Block Version)

    • Cissy Strut (3:07) – The Meters
    • Cineramascope (3:15) – Gallactic
    • Warmup for duration of both songs…SSH, WM, IW, AC, MC, GG, Self Love,…
    • Wagon Wheel (3:52) – Old Crow Medicine Show
    • X20 Curls, Bear Crawl 15yds and back, R&R (Rinse and Repeat) for duration of the song
    • Everlong (4:11)– Foo Fighters
    • X20 Kettle Swings, Lunge Walk 15yds and back, R&R….
    • It’s Your Thing (3:22) – Marc Broussard
    • Hold High Plank, Merkin on every “Thing”
    • Buckjump (4:04)– Trombone Shorty w/Rebirth Brass Band & 5th Ward Weebie
    • X20 Jump Squats, Bear Crawl 15yds and back, R&R….
    • Keep Going (4:15) – The Revivalists
    • X20 Shoulder Press, Lunge Walk 15yds and back, R&R….
    • Treme (1:44) – John Boutte
    • Get “Down in the Treme” with a low plank and hold it 
    • Right Place Wrong Time (2:55) – Dr. John
    • X20 Thrusters, Crab Walk 15yds and back, R&R….
    • Fly Away (3:42) – Lenny Kravitz
    • Recovery song….easy mosey 15yds and back and forth, R&R, but drop for a Flying Squirrel (Burpee) on every “Fly”
    • Jambalaya (2:13) – Dash Rip Rock
    • Lay your block down or find a step, curb, etc for continuous Rocky Balboas, and drop for an 8ct Body Builder on every “Jambalaya”, then immediately back up for more Rockys
    • Here Come the Girls (3:01) – Creole String Beans 
    • Hold Block w/both hands and get ready to do some “Curls For The Girls!!!”….perform a curl for every “Girl”
    • I Thank You (4:16) – Robert Randolf & The Family Band  
    • Plankorama….any plank variation for duration of the song…high, low, side, etc  

    Workout concluded

     

    Jam Out With Your Hands Out – (Body Weight Version)

    • Cissy Strut (3:07) – The Meters
    • Cineramascope (3:15) – Gallactic
    • Warmup for duration of both songs…SSH, WM, IW, AC, MC, GG, Self Love,…
    • Wagon Wheel (3:52) – Old Crow Medicine Show
    • X20 Merkins, Lunge Walk 15yds and back, R&R (Rinse&Repeat) for duration of the song
    • Everlong (4:11)– Foo Fighters
    • X20 WWII Sit Ups, Side Squat/Lunge 15yds and back, R&R…
    • It’s Your Thing (3:22) – Marc Broussard
    • Hold High Plank, Merkin on every “Thing”
    • Buckjump (4:04)– Trombone Shorty w/Rebirth Brass Band & 5th Ward Weebie  
    • X20 Jump Squats, Bear Crawl 15yds and back, R&R…
    • Keep Going (4:15) – The Revivalists
    • X20 Box Cutters, Lunge Walk 15yds and back, R&R…
    • Treme (1:44) – John Boutte
    • Get “Down in the Treme” with a low plank and hold it 
    • Right Place Wrong Time (2:55) – Dr. John
    • X20 American Hammer, Crab Walk 15yds and back, R&R…
    • Fly Away (3:42) – Lenny Kravitz
    • Recovery song….easy mosey 15yds and back and forth, R&R, but drop for a Flying Squirrel (Burpee) on every “Fly”
    • Jambalaya (2:13) – Dash Rip Rock
    • Find a step, curb, stool, etc for continuous Rocky Balboas, and drop for an 8ct Body Builder on every “Jambalaya”, then immediately back up for more Rockys
    • Here Come the Girls (3:01) – Creole String Beans 
    • Mosey 15yds back and forth, stopping for a squat (use good form!) on every “Girl”
    • I Thank You (4:16) – Robert Randolf & The Family Band  
    • Plankorama….any plank variation for duration of the song… high, low, side, etc  

    Workout concluded

    Thanks for attending.  Hope you enjoyed. 

    Tool

  • Moby Dick’s 70th BD Beatdown

    Good Morning. Socially distance me celebrating my 70th began with 7 reps of 10x ic SSH/WM/TT/SlowS/M/LBC/HD for a warm up

    The Thang. 7 15 sec ish 100 yd dashes with 100walk back in a row. Not sure what I’m going to do for my 80th. Thank to all you F3 nut cases that have drag this old whale along to be able to do this. Miss y’all See you onthe other side.

  • SYITSG = See You In The Serious Gloom

    17 PAX made it out in the foggy gloom this morning. We ran through a Q I’d planned pre-daylight savings, when one could actually see more than 5′ ahead of him. Here’s how it went down:

    We moseyed from the flag to the parking lot in front of the entrance to the fly. From there:

    Warm Up

    -20 x Peter Parker

    -20 x Parker Peter

    -20 x SSH

    -20 x Mountain Climber

    We then moseyed up to the shelter-ish thing at the roughly midway point of the Fly. There, we partnered up and Dora’d, with one partner running a rough loop around the grass island in which the shelter sits and the other completing as many of the following exercises as they could:

    -J-Lo

    -Wife Pleaser

    -Plank Jacks

    From there, we moseyed all the way back to the avenue of the oaks, where we did a ring of fire with low, slow Peter Parkers. We were out of time at that point, so ended things with a count-off and name-o-rama.

    Prayers were given with an eye toward the growing number of those directly impacted by Covid-19, with deaths in the US now topping 300 and known infections over 1,000.

  • Episode 3: It’s a (MERKIN) Trap

    Date: 3/7/2020

    QIC: Akbar

    PAX: Backdraft, Barely Legal, Bart, Bean, Moby Dick, Grover, Hammer, Hogcycle, Jose 10K, Rev Sox, Russo, Steve, Tanked Up, The Manny, Waterpick, Zoolander

    After Admiral Akbar masterminded the rebel attack on the second Death Star, he shows up light-years later to join General Leia’s fight against the tyranny of the First Order. During an epic battle with Kylo Ren at the helm, a huge explosion hits the bridge, and the most esteemed military commander of his generation was gone. Or was he?

    Secret Intel from the Mon Calamari is leaked, and Akbar actually escaped with Leia using THE FORCE. Akbar travels to the Milky Way Galaxy and the land of milk and honey – returning to the Northshore Mothership – leading the rebels against Darth Fartsack and the Sad Clown Empire.

    He could not do it alone. Key Resistance fighters were AWOL this gloom – such as Baby Yoda, Shooter, Maverick, Goose, Chewy, Bushwhacker and Captain Sparkles. Luckily, @hawgcycle and @revsox joined the Rebels from a not so distant galaxy across the lake.       

    Gloom Factor:  slightly chilly, but sunny.  Yellow Stardust (pollen) in the air made YHC take the pink pill (Benadryl) in addition to the red pill this morning

    Warmorama:  not so much

    Thang: The MERKINFEST begins

    Start at the flag.  Mosey to Harbor Field with stops at Noah’s Ark, Lamarque Wall, and Splash Pad

    4 sets of 2 exercises, a mixture of 12/8/5 double count reps or 24 16 8 single count OYO

    Total count 50 reps per exercise unless otherwise noted

    SSH | Merkins IC

    Lunge Walk | Diamond Merkins OYO

    Wall Jumps | Derkins OYO

    Slow Squat | Stone Mountain Merkins IC

    Spaceball @ Harbor Field

    YHC had a feeling something was missing from this beatdown, and added Pull Ups to the delight of the bicep driven Zoolander. We needed bigger guns to continue the fight.

    5 Stations, 16 reps each. Run to next base after exercise completion until finished

    1st base                 Superman Merkins

    2nd base                Big Boy Sit-ups

    3rd base                 Wide Merkins

    Home                    Burpees

    Outfield                  Pull ups (AKA Zoolander’s)

    Mosey back to the flag with stops at the Wall and Rips

    Freak Nasties | Irkin IC

    50 LBC | 50 Calf Raises OYO

    Imperial Walkers | Merkins IC

    Mary

    Hello Dolly x 15

    20 Merkins OYO

    Lay flat on your back and stare at the sky for a minute

    At this point, YHC was at the end of the pain train, breathless from counting, and decided to give the other Rebels a chance to lead to close us out.

    2nd Mary

    X 20 each

    Hammer                Crunchy Frogs

    Bean                      Flutter Kicks

    Grover                   LBC’s

    Steve                     Leg Raises

    Tanked Up            Frankenstein/Mummy kicks – can’t really explain – more like an 80’s dance than an exercise – but requires extreme coordination which only Tank seemed to have. Sure to be exciting to onlookers.

    Count | Name-o-Rama

    COT – Prayers of thanks and safety, asking for opportunities to influence others for good this week.

    Tally ended up at 860 reps per man, including @ 400 Merkins each – well done gentlemen.

    Thanks for the opportunity to lead, and be a part of this group.

    ANNOUNCEMENTS

    Whole Food Friday lunches start next week – more info to come on GroupMe