F3 New Orleans

Tag: Almonaster

  • Trench Run #7 – Mardi Gras 2022 – from Reluctant Yankee

    Thoth Sunday? MidCity Sunday? Bacchus Sunday? We don’t care – we just love to run the St Charles route early on Sunday am. 2nd to last day of Run Cajun Run.
    We met at Superior Seafood – for a very crowded route run.
    Ran out the door to check on my parade gear at the neutral ground – spot was mostly intact just had some new neighbors on either side of my gear.
    A light drizzle was in effect but the temp was warm!
    Angie’s List was happy to see the same lady from last year guarding her spot in front of the restaurant. King Kong was psyched to get his first Trench Run.
    We angered a bunch of route dwellers with our display of speed – lots of Boos.
    We were joined by Almonaster a bit late – he missed the flurry of the evening texts that changed the start time from 7am to 630am. Worth noting that typically we start the trench run at 6 but this year we opted into a little late sleeping.
    We ran down to Canal.
    We ran back to Napoleon/St Charles.
    We saw the trophy and pancake guys again.
    Chiquita dropped out of the run to join 6 dudes on bikes pulling a pirate ship.
    Willie dropped out to check on his parade spot.
    A final sprint for the last two blocks made for some entertainment for the parade people.
    Nice to get out and burn off some parade beers from Saturday or premeditated for Sunday.
    Let’s hope that Thoth gets its route back next year!

  • 1 hr 15 minutes sleep and Oh No Q – from Hokie

    YHC rucked 12.1 miles and ensured The Muffalotta’s were safe along the Orpheus route last night and then accompanied them into the Convention Center until hitting the bed at 2:45 AM knowing the alarm would go off at 0400

    5 additional Pax accompanied me for Oh No… rinse & repeat

    Oh No by Hokie

    Warm up
    1 loop of “the track”
    20 seconds SSH
    Rolling Ankles
    High Knees
    Open the gate
    Close the gate
    Hula hoops
    Arm circles
    Neck rolls

    HIIT Q

    Head towards cubbies for

    The Thang

    Round 1a.
    50 SSH
    20 TEMPO Merkins
    20 TEMPO Derkins
    20 TEMPO Dips
    20 LBC’s
    20 Shoulder Taps
    SSH while waiting for the 6

    Now onto round 1b.
    50 SSH
    20 Squats
    20 L leg lunge pulses
    20 R leg lunge pulses
    20 L leg step ups
    20 R leg step ups
    SSH for 6

    Take a loop then Rinse & Repeat 1a & 1b above

    Then between rounds 2 & 3

    4 minutes of quadraphelia instead of a lap

    then Rinse & Repeat 1a & 1b above

    Then close with Lazy boys & COT

  • Afternoon Delight – 2-16-2022 – from Almonaster

    Miles for RCR!

    PAX:

    – MacGyver
    – Subprime
    – Couch
    – Almonaster

    Warmup:

    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Balance on 1 foot for 10 seconds – Each Foot
    The Morpheus – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Tonight was the night to Mosey around the Track for miles.

    Incline Push/Pull Station.
    4 Sets

    Stop at the Bridge.

    Lunges Right Foot – 10 IC
    Lunges Left Foot – 10 IC
    Squats – 10 IC

    Fountain.

    Right Leg Step-up – 10 IC
    6 Count Bench Crawl up and incline Merkin (alternate halfway) – 10 IC
    Left Leg Step-up – 10 IC
    Dips – 10 IC

    Stop by the Golf Cart Path.

    Burpees – 10 OYO

    Stop by final Curve

    Mary

    LBC’s – 20, IC
    Flutter Kicks – 20, IC
    Douille’s (Russian Twists) – 20 IC
    Burpees – 5 OYO

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the opportunity to Lead

  • Afternoon Delight – 2-2-2022 – from Almonaster

    Last Afternoon Delight of 2021, let’s end it with 21’s for 21!

    PAX:

    – Subprime
    – FNG Goldmine
    – King Kong
    – Blowout
    – Almonaster

    Mosey to the Statue.

    Warmup:

    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Balance on 1 foot for 10 seconds – Each Foot
    The Morpheus – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Groundhog’s Day!

    Dips – 10 IC
    Burpees – 10 OYO

    Mosey around the Parking Lot to the Stop Sign.

    Merkins – 20 OYO

    Mosey around the parking lot back to the Statue.

    Squats – 30 OYO

    Mosey around the Parking Lot to the Stop Sign.

    Lunges – 20 (2 is1) OYO

    Mosey around the Parking Lot to the Statue.

    LBC’s – 25 IC

    Mosey around the Parking Lot to the Stop Sign.

    Flutter Kicks – 25 (2 is 1) – OYO

    Mosey around the Parking Lot to the Statue.

    Inclined Merkins – 10 IC
    Left Foot Powerups – 10 IC
    Right Foot Powerhps – 10 IC

    Run around stop sign

    Mary:

    LBT’s – 20 IC
    Hello Dolly’s – 20 IC
    Douille’s (Russian Twists) – 20 IC
    Burpees – 5 OYO

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the opportunity to Lead

  • Where’s the red carpet….??? – from Gabrielle

    With plenty of preparation, YHC informed site AO Q that he would be making his triumphant return to the Bells that are most Sweaty and to plan accordingly. So imagine, to my great surprise, the lack of welcoming for YHC. Where’s the red carpet? Needless to say YHC was disappointed but fear not neither my plans nor my enthusiasm were changed. Maybe next time (next year?). Off we go!
    Stay at Flag for Warm Up:
    • Halo’s 10 clockwise and 10 counter clockwise
    • Around the World’s 10 clockwise and 10 counter clockwise
    • Open Gates I/C X15
    • SSH’s I/C x20
    Suitcase carry to end of median then Indian Run to Levee.
    At Levee Everest 7’s
    • At Bottom 6 Alt Clean and Press
    • Lunge Walk with Squat up Mountain
    • At Top Alt KB Swing
    • Suitcase Walk back down to bottom
    LBC’s and Flutter Kick’s IC while we wait for the six
    Mosey to soccer field for Chest/Back for 1 round
    • Chest press to skull crusher in boat position IC X20 4 count
    • Plank Rows IC X10 Each Side 2 Count
    • Merkin RH on Bel IC X10 LH on Bell IC X10 2 Count
    • Bent Over Row IC X10 Each Side 2 Count
    Time is running out! Tricep Extensions and Shoulder Presses while we suitcase carry to the Flag.
    Count off, Name-o-rama, announcements, intentions and prayer.
    Thank you for letting me lead!

  • Frost, Icy, Misty Mountain – from Willie

    After the standard disclaimer in 24 degree (feels like temp) weather, I connected my bluetooth speaker, and hit shuffle on my F3 playlist. My standard music rules apply. Any of the PAX can declare a skip at anytime, resulting in 10 burpees for the entire PAX. There are no back to back skips, so skip wisely. The Pax moseyed across St. Charles Ave. for a warm up in Loyola’s Rosy Palm Court. Warmup exercises were in cadence:

    SSH x20, Imperial Walkers x20, Hill Billys x20, F/B ArmCircles x10, Grass Grabbers x10… After warm up we proceeded to the base of the Big Mountain.

    Once at the base of the Mountain, the PAX did Hurpees (hand release burpees) on both sides of each level of the Mountain until reaching the top. On level 3, Yanni popped up on the playlist, we had a skip, and the Pax added 10 burpees the the 5 hurpees.

    After completing Hurpee Mountain, we went down to level 6, partnered up and did a DORA 100,200,300, Squats, LBTs (1 is 1) and, Rocky Balboas (2 is 1)

    We wrapped up the workout in a circle of MARY with each PAX choosing an exercise until it was time to head back to the flag all to the sounds of Mardi Gras music.

    COT ensued…It is always a privilege to lead this group of men!

  • WWGD – What Would Gabby Do? – from Willie

    I checked my phone one last time before going to bed Friday night, only to find Gabrielle looking for someone to take his Q at Misty Mountain in the morning. I decided to help a brutha out! I was not feeling particularly creative, so I designed the workout based on what I thought Gabby would do. We started with a warm up beneath the Oak trees in front of Tulane University… All in cadence.

    SSHx20, Arm Circles F/B x10, Imperial Walkers x20, Grass Grabbers x10
    I cant believe I forgot the Open Gates and Toy Soldiers. That was a miss on my part!

    After a mosey to the base of the Mountain. We knocked a a Route 66 of Burpees starting with one rep on the bottom, and ending with 11 at the very top, adding one rep per side per floor. Gabby loves him some Route 66!

    We then made our way down to the benches for the R/L leg power ups, incline and decline merks and dips. Chiquita very astutely pointed out that Gabby would demonstrate each exercise and give a long-winded description of each to the PAX. So i did my best Gabby impression. Judging by the laughter that ensued, the PAX thought it was a very uncanny impression of Gabby!

    We ended the Gabby experience at Rosy Palm Court with low slow squats (butts hitting the bench) in cadence x15, and Mary with each PAX leading an Ab exercise. On our mosey back to the flag, Subprime pointed out that Gabby’s shirt is waaaay tighter than mine, and we were actually headed back to the flag on time…

    We ended with COT and cawfee under the oaks in Audubon Park.

  • Ringing in the New Year Sweaty Bells Style – from Willie

    Warm up with SSH, Self Love, Arm Circles (F/B), Imperial Walkers, all x 22 IC

    Mosey over to the field for more warm up with the bell. Halos, Overhead Thrust, Curls, Tricep Extensions all x 22 IC

    Shuttle runs using 4 trees on the side of the field as markers with 22 curls for each.

    Mosey to the Audubon Statue, partner up for DORA 123… Mercansx100, Squats x 200, LBCs x 300 while the partner ran the short loop.

    Ended with Penguins x 22 IC

    COT ensued, and we ended with coffee in the parking lot .

  • Ringing in the New Year Sweaty Bells Style – from Willie

    Warm up with SSH, Self Love, Arm Circles (F/B), Imperial Walkers, all x 22 IC

    Mosey over to the field for more warm up with the bell. Halos, Overhead Thrust, Curls, Tricep Extensions all x 22 IC

    Shuttle runs using 4 trees on the side of the field as markers with 22 curls for each.

    Mosey to the Audubon Statue, partner up for DORA 123… Mercansx100, Squats x 200, LBCs x 300 while the partner ran the short loop.

    Ended with Penguins x 22 IC

    COT ensued, and we ended with coffee in the parking lot .

  • Gettin Sweaty after Christmas – from Triple Shift

    The issue with writing a backblast a week after it happens is that you forget almost everything that happens…sigh! Well, King Kong strong armed me into this Q and I am glad I had the opportunity to lead 15 other PAX members for a glorious after Christmas beatdown.

    DISCLAIMER AND WARMARAMA
    I gave my usual disclaimer that I’m not a professional trainer and I am not insured so ‘push yourself but don’t hurt yourself, modify as needed.’ With Willie coming in 3 minutes late, we did 15 burpees in cadence as a penalty, so Willie won’t do that again. This is where it starts getting fuzzy.
    30 SSH, 10 Slow Vigodas, 20 Low Slow Squats followed by a Plank O Rama of Peter Parkers, Shoulder Taps, Parker Peters, and Floyd Mayweather’s all 15 IC

    THE THANG
    We lined up and did an animal parade of bear crawls going out and crawl bears coming back. Duck Walks and Walk Ducks and finally Monkeys each side.
    Now that we’re warm, we proceed to the long planter ledge and do 10 single leg squats (right leg) with the KB then 20 KB swings. Rinse and repeat with the left leg. After the single leg squats, we do Bulgarian Split Squats (10 each leg with 20 KB swings in between). Finally, we head to the wrought iron benches to perform 10 hip thrusts followed by 20 KB swings x 2. Time is running short, so we do a set of MARY with flutter kicks, dying cockroaches and box cutters.

    COUNTOFF, NAMERAMA, AND COT
    Did the countoff and welcomed FNG Sparky and Roux Paul who came back to town after moving to Virginia. Prayers for those who are suffering and dealing with health issues. Finally, gave thanks to the Creator for the strength and breath to live another day to become better men.