F3 New Orleans

Tag: Abacus

  • Glorious Return to the Mothership

    Glorious Return to the Mothership

    YHC was out of town, far from town actually. While working 200 miles out in the Gulf of Mexico on a boat that was running from hurricanes, Catfish stepped up and took YHC’s scheduled Q. Upon reading his backblast, YHC felt motivated to bring something different and challenging. Spoiler alert, it included burpees.

    5 shovel flags marked the spot where 19 Pax posted for a solid beat down. Disclaimer was given amidst mumble chatter emitting from the Pax.

    Mosey to the parking lot toward Marconi, past the putt putt place for a warmup. All IC:

    • SSH x 31
    • Hillbilly’s x 20
    • Abe Vigodas x 10
    • GG x 10
    • Bat wings
      • FWD AC x 20, Seal Claps x 20, BWD AC x 20, OVH Claps x 20, Moroccan Night Club x 31

    10 Burpees OYO

    Mosey to the tool wall

    • Calf Raises IC x 30
    • Monkey Humpers IC x 30

    10 Burpees OYO

    Mosey to the nearby baseball diamond for the next evolution known as Sugar Cookies:

    The goal here was to get the Pax wet, then dirty. Mission accomplished…

    • Superman while kicking feet (AKA Aquaman) IC x 10 completed on the wet grass,
    • Run to the red dirt baseball diamond, complete 10 hand release merkins OYO, followed by 10 Big Boi Situps
    • Run back to the grass and plank and wait for the six.
    • Rinse and Repeat x 3

    10 Burpees OYO

    Mosey to the football field next to the practice track. Here was where YHC ran into the first obstacle of the day. The field was closed and locked. Jumping the fence would not have been a good idea, so change of plans. Mosey to the inner field of the practice field. Quickly set up 10 yard increments using trash, branches, and hurdles. It worked…

    From the Exicon: 1st and 10

    • Start at 10 yard line. Complete 10 merkins and 1 Burpee. Sprint 90 yards, and mosey back to the 20 yard line. Complete 9 merkins and 2 Burpees (always 11). Sprint 80 yards and mosey back to the 30 yard line. Continue until reaching 1 merkin and 10 burpees.

    Line up at approximately the 10 yard line in the tall wet grass for Never Surrender (AKA Genuflect):

    • Hands behind head, elbows out. Down on right knee, then both knees, then stand up. Complete IC x 10
    • Rinse and Repeat with Left leg first IC x 10

    Mosey to the open area of the practice track for some Mary:

    • Dying Cockroach IC x 30
    • Freddie Mercury IC x 10

    Mosey back to the Shovel Flags

    COT with count off, name-o-rama, announcements, intentions and closed with a prayer to the Sky Q.

    NMM

    • YHC was gone for 26 days, and was blessed to have the Pax for support while gone.
    • The warmup was interesting, we had a ball (wiffle ball size) being kicked among the Pax during the evolution. Some kicked better than others…..
    • Jumping over the fence was never really an option. It was a thought, but not an option. Just another example of being prepared to expect the unexpected.
    • The Sugar Cookies were a huge hit…….the grass was prime with morning dew.
    • Thanks to Belloq for taking the second Never Surrender, and for Triple Shift and Thumb War for helping with Mary. YHC started losing his voice…
    • Gabrielle hosted a mini work party to clean up the area around Cafe Du Monde. The Pax performed exceptionally well, but what else would one expect?
    • Coffeteria was enjoyed by many at Cafe Navarre.

    Thanks for allowing me to be part of such a great organization.

    SYITG

  • Armistice 2020

    I looked for a good Veteran’s Day themed WOD and found 2 that I liked. I wasn’t sure how long it was going to take to complete (particularly Catfish) so the plan was to have everyone complete WOD #1 and then transition to WOD #2 with the left over time for AMRAP. Turns out WOD #1 was all that was needed.

    Warm up:

    Mosey around the traffic circle and end at the second intersection. Circle up.

    • SSH x 20 IC
    • Windmills x 10 IC
    • Arm circles fwd/rev x 10 each IC
    • Hillbillies x 15 IC
    • Peter Parkers x 15 IC

    Tha Thang:

    Everyone would need to grab a bench throughout Roosevelt Mall. The plan was to complete the WOD and record your time.

    11 rounds for time

    11 Mountain Climbers

    11 Squats

    11 Hand release Merkins

    11 Box jump burpees

    200 meter run (this consisted of running around the neutral ground to the bench opposite where you started)

    Kudos to Catfish as he was the only PAX to complete all 11 rounds. As the time approached 6:15 PAX were instructed to head back to the flag once they had finished their respective round for some Mary.

    Count-off, Name-o-rama, Announcements, Intentions, COT.

  • Swolefest 11-9-2020

    5:30am on Monday morning felt like it came quickly this week. But once it hit, it was time to start off the week right with a little F3 Swolefest beatdown:

    Warm Up:

    • side straddle hops – 20 in cadence
    • wind mills – 10 in cadence
    • plank jacks – 20 in cadence
    • arm circles – 10 forward, 10 backward in cadence

    The Thang:

    Dora 1-2-3 – partner up. One partner does the exercise, while the other partner runs a lap around the traffic circle  

    • 100 flutter kicks with the block (cadence count in your head) – 1,2,3, one, etc
    • 200 squats with the block
    • 300 curls with the block

    Cool down lap around the circle

    Dora 1-2-3 – again with partner. One partner does the exercise, while the other partner runs a lap around the traffic circle  

    • 100 standing overhead press with the block
    • 200 side ab raises with the block (rotate side each time)
    • 300 bent over rows with the block

    Cool down lap around the circle. Then:

    • Dips on the big concrete circles – 20 in cadence  
    • 8 count body builders – 10 on your own

    Next, we did the count-off, name-o-rama, announcements, intentions & prayer. As always, thanks for the chance to lead, fellas. It’s always a pleasure.

  • Celebrating the Six

    Conditions:  Humid and Partly Cloudy.  73 degrees, 100% humidity.  Wind 4 mph from the NW

    The Thang

    We divided up into nine teams to play some Rarájipari.  Teams of 4 or 5 kick a baseball as they run.  No real rules other than you have to kick it everywhere you go.  Today each team had to visit four landmarks to collect a playing card.  They could collect the cards in any order. First team to make it back with all four cards and the ball was the winner.  The landmarks were the Peristyle, The Dueling Oak, The Singing Oak, and the Rugby Pitch.  Overall mileage was roughly 3 miles for the efficient teams, over 3.5 for some of the more directionally challenged teams. 

    Cool Down

    As teams arrived back to the start High-Rise led as he took stretch requests and YHC closed us out with a little Mary before we sealed the deal.

    NMM

    • Chaos ensued at the start.  A couple of Pax went down with turned ankles and balls were lost.
    • We started with nine balls.  We ended with five.  Not sure of the specifics, but one team was rumored to have lost two balls somehow.
    • One team lost a ball off the Wisner Bridge.  That leads to a number of questions.
    • The teams that went to the Peristyle first had to weave their way through a Zumba class to get to the flag. 
    • This workout was much more compliant with Corona restrictions than what Papa Smurf did on Monday.  Although our pods were sharing the same ball, YHC was the only one without shoes.  CDC guidelines limit shoeless Rarájipari players to one per team.  In an abundance of caution, other teams shod all of their players.    
    • Some teams were looking for Dueling Oaks.  Just to clarify, the Oaks themselves have no beef with one another.  The Dueling Oak, singular, was the location of many a human duel back in the day. 
    • T-claps to Rudy, Boo-Boo, and Kuch for helping YHC put the flags out this morning. 
    • T-claps to Bushwhacker and Cowbell for making the trek from the frigid North.  Cowbell was showing off a strong sock game today.
    • Every Rarájipari team has a 6.  And depending on what group we are in, that could, for the most part, be any one of us.  The fast guys are usually controlling the ball up front and the 6 is keeping a consistent pace trying to keep up.  You may be falling farther and farther behind, but you keep running.  You keep plugging away.  Inevitably someone kicks the ball into the shrubs, or into a giant mud hole, or off the Wisner Bridge and you catch up.  It’s hard to overstate the importance of consistency in every aspect of our lives.  Keep plugging away – you’ll get there.      

  • 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!

  • Okwata 2020-09-03

    Lovely morning on the lake with 8 PAX: Quiche, Jingle Vader, Da Parish, Bongo, Surge, High Rise, Abacus, Catfish (Q).

    Started with a mosey over to the base of Canal. Warmed up with SSH, 8-counts, Peter Parker Peters, Shoulder Taps, 100s, Slow V-Ups, Catalinas, Floyds, SSH, and Imperial Squat Walkers.

    Moved to a Dora with 100 burpees, 200 merkins, and 300 flutter kicks (1 is 1). Runner ran backwards up canal to the top, duck walked across the median, then ran back. As people finished, did LBCs and dying cockraches waiting for the six.

    Moseyed back to flag zone for some monkey humpers and COT.

  • 4 Years of F3 and You Could Look Like Me

    4 Years of F3 and You Could Look Like Me

    Four years ago in the gloom of the Peristyle, YHC was EHed by Heisenberg to check out this men’s only fitness group. Bubba’s Beatdown was all it took to keep YHC coming back for more. What better way to celebrate my anniversary than to recycle my first Q, which was at Okwata. Thank you to all of the PAX that posted today.

    W/U

    • SSH x 30
    • IW x 15
    • HB x 15
    • AC x 10 x 10
    • Peter Parker x 15
    • Parker Peter x 15
    • Self Love

    The Thang – Mosey to Canal blvd and partner up. PAX 1 will AMRAP while PAX 2 runs up Canal, bear crawl the median, and back down Canal. Switch.

    • Plank Jacks
    • Tempo Merkins – 2 count up, 2 count down
    • Step Ups
    • Dips

    Mosey back to the Lakefront area across from the fountain and circle up for the Lazy Q. Each PAX step into the middle and call an exercise to be performed for 22 Reps.

    Counterama, Namerama

    Announcements – Register for the IronPax Challenge. Pay attention to Mumble Chatter and emails for information regarding recovery efforts for our neighbors in Southwest Louisiana who are suffering from Hurricane Laura.

    NMM – Takeaways from today’s beatdown were not announced but included awareness or PTSD and Mission 22, a organization dedicated to Post Traumatic Stress and Traumatic Brain Injury, substance abuse and all of the issues veterans are facing today.

  • Rennaissance 2020-08-23

    8 PAX at the Renaissance this fine morning: Tool, Abacus. Fracsac Heisenburn, Dax, Hokie, Chips, and Catfish (Q).

    Started in front of the museum with Abe Vigodas, Grass Grabbers, and SSH. Got in some imperial walkers, then down to faces for Peter Parkers, Plank Jacks, Mountain Climbers, and Parker Peters. Back to feet for Imperial Squat Walkers, then Body Bag Builders to finish the warmup.

    Set up at the base of the steps for nickels and dimes, museum step style. PAX bunny hopped up the steps, 5 burpees at the top, then back down for 10 hand-release merkins. Planked and waited for the six, then went right into three rounds of a Blades of Steel ring of fire (Blades of Steel = plank position, tighten shoulder blades to bring them together while arms stay straight).

    Ran a lap around the museum, then re-convened around the fountain for 20 box jumps (OYO), then irkins, then 10 more box jumps, then dips. Circled up for a round of Leg Webbs (Squats and Lunges in a 1:2 ratio), up to nine.

    Back to the museum for Sunday Mornings (5 rounds), then back to the front to finish with 8-counts. Back to flag for COT.

  • Elvis Death Day Foundry

    Elvis Death Day Foundry

    43 Years since the passing of the King on August 16, 1977. Every year YHC plans a beatdown to honor Elvis Aaron Presley. This year is a couple of days late, but nevertheless it shall be done.

    W/U

    • SSH x 43
    • IW x 15
    • HB x 15
    • AC x 10 x 10
    • MC x 20
    • JL x 10

    The Thang

    • Route 66 w/ Squats to the end of Roosevelt Mall – plank & wait
    • Mosey to the backside of NOMA for 5 Sunday Mornings (the anniversary of Elvis’ death was this past Sunday)
    • Recovery walk to the front side of NOMA for a Tabata Merkin Trilogy – Tabata including Merkins, Rocky Balboas, Derkins, Flutter Kicks, Irkins, Box Jumps) x 2
    • Circle up around the fountain for the “Lazy Q” – Another round of Tabata where each PAX calls out the next exercise.
    • Mosey back to the Flag – Mary & wait.

    Counterama, Namerama (welcome Mama’s Pride), Annoucments (register for Iron Pax), Intentions (Two different 36 y/o men who were called by the Sky Q to come home).

    Thank you for the opportunity to lead. SYITG

    Da Parish