F3 New Orleans

Tag: Almonaster

  • Sweaty Bells – 10-9-2022 – from Almonaster

    Happy fall!

    PAX Attended:

    – Strings
    – Couch
    – Willie
    – Almonaster

    Warm-up.

    SSH – 20 IC
    Arm Circles – 10 IC
    Reverse Arm Circles – 10 IC
    The Morpheus – 10 IC
    Imperial Walkers – 10 IC
    Grass Grabbers – 10 IC
    Right foot, left foot- 10 seconds each
    Mountain Climbers – 10 IC

    Mosey to Moana’s Island.

    Curls for the girls.

    Take a lap.
    Halo’s – 10 each way, OYO
    Kettlebell Shrugs – 25 IC
    Kettlebell swings – 20 OYO

    Take a lap
    Goblet squats X 10 IC
    Right arm squat thrust X 10 IC
    Left arm squat thrust X 10 IC
    Squat thrust X 10 IC

    Take a lap
    Overhead press X 10 IC
    Bent over rows X 10 IC
    Right arm rows X 10 IC
    Left arm rows X 10 IC

    Take a lap
    Move the bell between hands plank X 20 OYO
    Right arm plank rows – 10 OYO
    Left arm plank row – 10 OYO

    Take a lap
    Manmakers – 5 OYO

    Tricep Extensions back from Moana’s Island

    Mary
    Flutter Kicks – 20 IC
    Ukranian Doulle’s – 20 IC

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer
    Coffeeteria

    Thanks for the opportunity to lead!

  • GNARLY NUTRIA #7 – from Reluctant Yankee

    Well …I found the results from the Gnarly Nutria and I thought it would be a shame to not have the results written for posterity. Sandbar was the q BUT Abandoned ship so he could do something with the family out of town. As always that was the RIGHT decision. I arrived from a 520 mile hike across Spain on Monday 7/18. I posted for my first F3 beatdown post hike in the AM. That evening I decided not to run bc I wasn’t ready yet. I watched on the sidelines with injured Wax on, Wax off. Wax on was kind enough to pick up the beer from Brown Bag which he was kind enough to DONATE! There were at least 4 beers per runner. 2022 WAS the worst attended Gnarly – I mostly blame myself since I was out of town. Then I blame everyone else except Brown Bag because he posted and DONATED the beer. You the man Brown Bag!

    Ok results:
    #1 Beiber- upt , #2 Gump – upt, #3 Couch – upt, #4 El Guapo – Wrd, #5 Tinkles – upt
    #6 So GO – wrd, #7 Rev SOX – wrld, #8 RUDY – wrd, #9 Baldy – World, #10, Pipeline – upt,
    #11 King Kong – – upt, #12 Katy – upt, #13 harry carry – upt, #14 Frac sac – world , #15 Almonaster – upt, #16 Sub prime upt #17 moby dick world

    No runners palced 18-20

    Chiquita, Brynn Johnson, (GUMPS M) #2 (Tinkles M) and Brown Bag both ran 2 laps
    Ruckers were BIG WILLIE +3, Strings, Triple Shift, Satchmo, Gabby, Tube Steak PVC, BOLT, War Eagle.

    Congrats to UPTOWN for another victory on your home turf.
    Forgot all of the mumblechatter since I am writing this in October and the event occured in July

    Peace-RY

  • Special Teams – from Tinkles

    The pax was still mentally numb from watching LSU put the special in special teams late into Skinny Eve. Despite that, 15 strong showed up at 5:30 on Labor Day for a great start to the day. The game chatter at least helped pass the time and good beat down was had by all.

    Warm up: arm circles forward and back, SSH, IW, Mountain Climbers, Squats

    Beatdown: ran around the loop mixing Indian runs with individual tempo work. Swept the 6 and stopped for merkin ring of fire, bench work, some Mary, and lastly 10 burpees.

    Back at the flag with some time to spare and plank work.

    Count off, namorama, intentions. Well done fellas!

  • Afternoon Delight – 8-31-2022 – from Almonaster

    Closing out August!

    PAX:

    – Strings
    – Subprime
    – Couch
    – Almonaster
    – FCOJ

    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:

    Wanted to keep it simple this week. After warm-ups we moseyed back onto the track and with Couch’s trusty F3 playing cards, and his deck cut, we ran the running men around the track. At each 2nd and then 3rd one, we stopped for a random deck exercise.

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the opportunity to lead!

  • 55k Pregame – from Landing Strip

    The goal this morning was to meander the AO through the park on the way to meet Rudy and his 55k krewe…so that’s what we did!

    Warmup:
    We moseyed to the crepe myrtle grove to do the following:
    -20 x SSH
    -15 x Self Love
    -15 x Imperial Walkers
    -15 x Hillbillies

    Then we moseyed across the track to the Drew Brees Playground for a station workout with the following activities:
    -Pull-Ups
    -Merkins
    -LBCs
    -Flutter Kicks

    Then we moseyed up to the pull up bars for another station workout with the following activities:
    -More Pull-Ups
    -Leg Lifts
    -LBTs
    -Hello Dollies

    Then we moseyed up to the Zoo to await the 55k krewe. While we waited, we did some Dora with the following activities:
    -Penguins
    -SSH
    -Rosalitas

    Mid-Rosalita, we were serenaded by Mahatma blaring Aerosmith’s Dude Looks Like a Lady. From there, we cheered on the 55k participants, did 5 burpees and 55 of another exercise, had some refreshments and got on the road!

  • 55k Pregame – from Landing Strip

    The goal this morning was to meander the AO through the park on the way to meet Rudy and his 55k krewe…so that’s what we did!

    Warmup:
    We moseyed to the crepe myrtle grove to do the following:
    -20 x SSH
    -15 x Self Love
    -15 x Imperial Walkers
    -15 x Hillbillies

    Then we moseyed across the track to the Drew Brees Playground for a station workout with the following activities:
    -Pull-Ups
    -Merkins
    -LBCs
    -Flutter Kicks

    Then we moseyed up to the pull up bars for another station workout with the following activities:
    -More Pull-Ups
    -Leg Lifts
    -LBTs
    -Hello Dollies

    Then we moseyed up to the Zoo to await the 55k krewe. While we waited, we did some Dora with the following activities:
    -Penguins
    -SSH
    -Rosalitas

    Mid-Rosalita, we were serenaded by Mahatma blaring Aerosmith’s Dude Looks Like a Lady. From there, we cheered on the 55k participants, did 5 burpees and 55 of another exercise, had some refreshments and got on the road!

  • Afternoon Delight 8-17-2022 – from Almonaster

    Back to School!

    PAX:

    – Dock Ock
    – Joker
    – Willie
    – Big Willie
    – Couch
    – Subprime
    – Strings
    – Almonaster
    – New PAX – Sandman!

    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:

    Mosey to the Incline Push/Pull Station.
    2 Sets including 20 Burpees

    Stop at the Bridge.

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

    Stop at Box Jump Station.

    Box Jumps – 10 OYO
    Dips – 10 OYO

    Stop by the Golf Cart Path.

    Merkins – 10 IC
    Diamond Merkins – 10 OYO

    Stop by final Curve
    Mary

    LBTC’s – 20, OYO
    Flutter Kicks – 20, IC
    Douille’s (Russian Twists) – 20 IC

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the opportunity to lead!

  • On the River with Big Freedia – The Twerk Heard Round the Swirl – from Willie

    11 Pax met at the entrance to Audubon Zoo for a kettle bell work out led by yours truly. I had my bluetooth speaker in tow with a new and improved F3 playlist. My standard rules apply to the music. If any of the PAX want to skip a song, it means 5 burpees for everyone. There is only one skip at a time, so we are all stuck with the next song. Almonaster did the honor of hitting “shuffle” to begin the workout. After a short warmup, the PAX carried their bells to the banks of the Mississippi River to start the beatdown. Warm ups consisted of the following:

    Halos x 10 both directions, Self Love x 20 oyo, Grass Grabbers IC x 10, SSH IC x 20

    At the river, we partnered up for a DORA 100, 200, 300… One Partner bear crawled about 20 yards then proceeded to run to the levee and back, while the other Partner did the following:

    100 kettle bell pull throughs (1 is 1), 200 LBCs with the bell, 300 overhead press.

    After we shook out our shoulders on a 20 count, the PAX then circled up for a Big Freedia Ring of fire.

    All Pax held in Al Gore position. Pax 1 did a low slow squat with 20 pulses counting out loud to 10. At 10 the next PAX started his pulses, and so on.. This was followed by Monkey Humpers, all to the music of local hip hop artists Big Freedia, Mystikal, DJ Jubilee, and Freak Nasty.

    The PAX and their bells made it back to the flag with a few minutes left on the clock for some Mary. Sandbar called for a skip making the PAX do 5 burpees at the very end of the workout. We closed Sweaty Bells with COT, then breakfast ensued at Panola Cafe.

    It’s always a pleasure leading such a great group of men!

  • The Day After 100 Burpees – from King Kong

    After 100 burpees and running up and down Wolfpack Mountain multiple times yesterday, I decided stay away from burpees. 9 strong Pax showed up on a beautiful Saturday morning.

    First stop, we ran to middle of Tulane campus and did the following warm-ups:
    self love, forward & backward arm circles, windmills, grassgrabbers, and SSHs.

    Second stop, we moseyed to Tulane library and did Dora 1, 2, 3. While one pax ran that loop around the parking lot, the other Pax was doing the following exercises: 100 rows, 200 step ups, and 300 American Hammers cumulatively.

    Third stop, we ran to the steps in front of Tulane’s UC. We did inclined merkins at the steps. First step with 2 merkins, 2nd step with 4 merkins, 3rd step with 6 merkins, 4th step with 8 merkins, 5th step with 10 merkins, 6th step with 8 merkins, 7th step with 6 merkins, 8th step with 4 merkins, 9th step with 2 merkins. Total of 50 merkins.

    Fourth stop, we moseyed to the base of the small mountain. We ran backward up the ramps and forward on the flats to the very top. We stopped on the first level and did 15 hello dollies in cadence, second level to do 20 flutterkicks in cadence, and 3rd level with protractors.

    We then moseyed back to the flag with COT. We prayed for Tenderloin with his recovery and Big Willie’s friend’s daughter who is battling leukemia. We are always thankful and grateful to have our physical and mental strength so that we can push ourselves everyday…. but today, we did ZERO burpees. SYITG.

    King Kong

  • Misty Mountain – 8-6-2022 – from Almonaster

    Better late than never!

    PAX:

    – Strings
    – Gabby
    – Landing Strip
    – Douille
    – Couch
    – Blowout
    – Big Willie
    – Bullseye
    – Almonaster

    Mosey to the Breezeway.

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

    The Thang:

    Mosey to the Grotto.

    Perform a set and then run a lap. Reverse halfway through

    Merkins – 20 IC
    Right Leg Lunges – 20 IC
    LBC’s – 20 IC

    Incline Merkins – 20 IC
    Squats – 20 IC
    Leg Lifts – 20 IC

    Decline Merkins – 20 IC
    Left leg lunges – 20 IC
    Some type of Core – 20 IC

    Top of Mountain
    Merkins – 10 IC
    Right Leg Step-ups – 10 IC
    Another type of core – 20 IC

    Incline Merkins – 10 IC
    Squats – 10 IC
    Box Cutters – 20 IC

    Decline Merkins – 10 IC
    Left leg lunges – 10 IC
    Douille’s – 20 IC

    Back to flag!
    Thanks for the opportunity to lead!