F3 New Orleans

Tag: Amnesty

  • YSR– technologically challenged?

    BIG 25 person PAX for a YSR Q

    Warm up:  partner one does defensive slides while the other does jumping jacks.  Flapjack.

    Repeat with Parker Peters and Imperial Walker Squats

    Mosey to the Mountain.

    Run up and alternate between 5 burpees and abs of choice x 20.

    BLIMP and wait at TOP.

    Run down the stairs.

    At benches Left leg power up, incline merks, right leg power up, decline merks x 20

    Back to mountain and Indian Run up

    At TOP – Circle of Mary (not sure which exercises were done for Mary)

    Mosey back to the FLAG –FINISH BLIMP and Wait.

    Welcome back KOTTER to Pony Boy!

  • Spartacus II…again

    DISCLAIMER, let’s mosey…Grab a rock, medium, one you won’t drop on your head…Let’s mosey to the shelter (cuz it has benches and a lovely aroma).

    COP:

    -SSH x 30 IC

    -Mt Climbers x 30 IC

    -Arm Circles x 30 IC (15 ea. dir.)

    -J-Lo’s x 30 IC

    1. Bulgarian Split Lunge (30 sec/ea leg)
    2. Shoulder Press
    3. Goblet Squat
    4. T-pushup
    5. Alternating Step-up w/rock
    6. Squat Press
    7. Side Lunge with Touch (Elf on the Shelf)
    8. Merkins
    9. Lunge and Rotation
    10. Elevated Wife Pleasers (Rudy, stop looking…)

    Rinse and Repeat for a total of two rounds.

    times is almost up…send your rock home and grab some grass (with stickers) for some Mary:

    -LBC x 30 IC

    -Flutter Kicks x 30 IC

    -Penguins x 20 IC

    -Dying Cockroach x 20 IC

    Times up, mosey to the SF…

    Countoff, namerama, announcements, and a prayer.  It was an honor to lead.  SYITG…

  • Rock – Kong

    Couldn’t ask for better weather to start a Monday so “Let’s Rock-Kong”!  10 men showed up to push their physical boundary.  Disclaimer given then off for a quick mosey to circle up for a warm up:

    SSH x 20 IC

    Peter Parker x 20 IC

    Mtn Climbers x 20 IC

    Shoulder Taps x 20 IC

    Wind Mills x 10 IC

    Now it was time to work – grab a rock and head to the field where we found a box made of bases.   Pax lined up with rocks in hand for 7 to 1 around the rectangle of bases: run to the mid point of the 1st long side then perform 7 squat press then complete the run. 1st short side Kong with rock from one end to the other.  2nd long side run to mid point perform 1 “rainbow” core left to right then back right to left continue running 2nd short side Kong with rock and continue 6 to 2, 5 to 3 ……until the count is flipped.  No doubt there is something to be said about pushing your boundaries that comes with sweat and fatigue but regardless….integrity in your effort must be maintained.

    Thank you Marlin!

    Now the Pax lined up on the track for a march “Indian Style” with our rocks held over head or out in front – last man did 2 Burpees with the rock then ran to take the lead.  One lap wasn’t good enough so on to a 2nd lap and add a 3rd Burpee and do it again.  After Marlin completed the 2nd round we slipped out the gate on to the path back to the start.

    Line the fence (2 rounds of 10 IC) each curls then off the fence for overhead triceps.  The final rock routine – rock core front raises (1 round of 10 IC).

    Return the rocks and head back to the pen…..Tool took off and set the pace.  QIC felt the need to keep up where out of no where Marlin pushed a heated run to the finish!

    As we counted off….Rudy called to question (a 2nd time) the integrity of a complete work out with 2 minutes remaining – so 10 men – 10 burpees then to ensure no time would be left to wonder – 10 Catalina Wine Press (the count was off but the sweat was just the same).  Before the QIC could add another round Bogey kicked in the name o rama and the work was complete.  “Rock solid” work to kick the week off!

    Announcements, Intensions and Circle of Prayer!

    Through action we grow.

     

     

     

     

  • In the Dark at City Park

    We arrived at the Foundry in the pitch black, and soon realized the street lights were out. A true morning gloom! Oh well. The show must go on. The usual disclaimer, with an additional message of safety in the dark, of course, and off we go.

    First COP:
    SSH x 25 IC
    IW x 20 IC
    Plank jacks x 20 IC
    Low slow squats x 20 IC
    Arm circles x 10 forward, 10 backward IC
    Windmills x 10 IC
    Mountain climbers x 20 IC

    Next a little run, with route 66 down Roosevelt Mall with Dips.
    5 dips at 1st park bench, increase 1 dip per bench, ending at 17.

    Circle up for COP #2 with legs:
    Squats x 20 IC
    Lunges x 20 IC
    Jump squats x 10 IC

    Then we moseyed to the baby Foundry for some circuits.
    1. 10 burpees had the count
    2. Body rows
    3. WWII sit ups
    4. Pull ups
    (2 rounds total)

    On to the fence at Tad Gormley.
    Calf raises x 20 IC
    Derkins x 10 IC
    Calf raises x 20 IC
    Derkins x 10 IC

    Then BLIMPS at the baseball field, starting at the 1st base line, running to 2nd base and back in between.
    5 Burpees
    10 Lunges
    15 Imperial Walkers
    20 Merkins
    25 Plank Jacks
    30 Squats

    Finally, some Mary in the outfield.
    Flutter kicks x 20 IC
    LBC x 20 IC
    Hello dolly x 20 IC
    Dying cockroach x 20 IC
    American hammer x 20 IC
    Crunchy frog x 10 IC

    Run back to the flag for Count off, Name-o-rama, intentions, and a prayer as the sun came up.
    Thanks for letting me lead!

    Walleye

  • The Three Mountains

    A record large group of PAX (28!) gathered at the AO in the refreshingly cool morning gloom.

    YHC bumbled the disclaimer,  and we set off on a mosey across St. Charles, toward the traditional Wolfpack mountain.

    At the base of Wolfpack, the PAX divided into two groups for parallel Indian runs to the top.  Pax kept a swift pace and YHC noted the 4 FNGs hitting the afterburners on the upslope switchbacks. Who were these guys?

    Quick summit and we headed down the stairs to West Rd (the alley behind and under Wolfpack). On West Rd. the PAX did prisoner run, followed by karoake run left and right up to Freret st. The PAX reassembled for another mosey up McAllister to the Tulane quad.

    Warm up COP

    SSH x20 IC, 5 burpees OYO, Imperial Walkers x20, 10 merks OYO, Peter Parkers x20 IC, 5 burpees OYO

    Mosey on up McAllister past Aron Residences (former address of YHC-much water under that bridge) to the 2nd mountain. The PAX lined up for a parallel Indian run again.  YHC noted the trespassing signs forbid biking, skateboarding and rollerblading, but no mention of running.  We press on with haste. At the top the lead PAX did LBCs until the arrival of the 6. Mid – LBC, El Wire philosophically mused (as he is apt to do), what is the name of this mountain? YHC suggested “sugar mountain” in honor of the former Sugar Bowl that formerly stood on the very spot. However, on the decline mosey through the stairwell some PAX noted that near the gloomy bottom, a trespasser, probably wearing roller blades, had left a pile of human stain in a corner.  In honor of that discovery, YHC posits “Sugar Loaf” as the appropriate name for the mountain.

    At the bottom, PAX assembled for a mosey back down McAlister to pullup bars between ROTC and the law school. Immediately, plans were trashed however, as the good folk who maintain and improve the campus had replaced the grassy berm and retaining wall with a bike parking lot. Nonetheless the PAX divided into 6 groups between the ribbon racks and rotated between pullups, plankjacks, burpees, merkins, low slow squats, and something else YHC can’t remember.  Pullups had the count of 7.

    Mosey to the last mountain.  Also unnamed.  The other garage on the other campus.  Again, 2 parallel Indian runs to the top. Down the stairs and slow mosey to the flag.

    COP, countoff and name-o-rama.  The 4 speedster FNGs were EHd were Walleye’s ortho bros.  Promptly named by the PAX – eh, B, Gooooooooooal, and Windowlicker – it all made sense at the time!

    Thanks for the opportunity.

  • Monday, Monday, but where’s Marlin?

    YHC checked the schedule late Sunday night, worried that he might have forgotten about a Q.  Instead, YHC saw that Marlin was listed for the Q.  Lets Get It, Baby!  YHC cuddled up under the covers, looking forward to a Rock City morning of inspiration and encouragement from our resident coffee-drinking-bike-riding PAX.

    But alas, it was not meant to be.

    The morning 55 degree chill must’ve been enough to keep Marlin home in bed.  Brrrr….  He might not have had enough clothes to keep warm in this bone-chilling weather.  So at 5:30, YHC tried to do his best impression, and with a “Lets Get It, Baby” the PAX took off into the morning gloom.

    Warm Up

    • Peter Parker x25
    • Shoulder Taps x25
    • Plank Jacks x25
    • Parker Peter x25
    • LSS x25
    • IW x25
    • 10 Burpees OYO

    Grab a rock, and lets head to the track, for….

    Dirty MacDeuce

    • All IC: 12 Shoulder Press, 12 Squats, 12 Box Cutter
    • Run a lap
    • 12 Curl, 12 Lunge, 12 Cockroaches
    • Run a lap
    • 12 Shoulder Press, 12 Squats, 12 Box Cutter
    • Run a lap
    • 12 Curl, 12 Lunge, 12 Cockroaches
    • Run a lap

    Mosey over to the playground, and partner up for a circuit

    • 15 Burpees (the timer)
    • Pull Ups
    • Merkins
    • Big Boy situps (in the mud)
    • Under-dogs (Rev-Sox claims this is a real thing – “Its in the lexicon!”)
    • Throw-the-rocks-over-the-fence

    Mosey back to the rock pile to deposit our friends, and then back to the flag – 6:15 on the dot.

    Count-off, Name-o-rama (welcome back, Mambi!!!  Glad to see Frac didn’t permanently scar you with that name choice!), and finish with our morning prayers.  Remember those who are sick, those who are travelling, those in the middle of war zones.

    NMM: YHC really wanted to hit the snooze button this morning.  At 5:00 am, I just didn’t think I had it in me to get out and do this.  But words from Dredd – If you hit snooze, you’ve lost your first battle of the day – made me drag my lazy butt out of bed; I did not want to start the week with a defeat.  The surprise opportunity to Q was a welcome start to the week: it allowed me to begin with a full U-Turn from where it could have been – instead of fartsacking alone, I was blessed with a chance to step up and lead.  Thank you all for letting me run with the Q.  And may you all have an inspired and successful week.

  • 11’s Up The Mountain

    It was a lovely morning for 19 men to meet in the gloom to grow and improve themselves.  DISCLAIMER!  Let’s mosey… circle up in front of the Tulane sign:

    -SSH x 30 IC

    -IW x 30 IC

    -Mt Climbers x 30 IC

    -Arm Circles x 30 IC (10 ea dir; front/back/chinook)

    -J-Lo’s x 20 IC

    Let’s head to the bottom of the mountain.  Column of twos and Indian Run to the top.  It’s time to bring 11’s back…we just don’t do them anymore.  At the top, on your own, run to the bottom of the incline, do 10 crossfit merkins, run back up and do 1 WWII sit-ups…run back down and do 9 crossfit merkins, run back up for 2 WWII sit-ups, and keep going until reversed.  After a couple of the young studs finished and planked, the rest of us stopped where we were and headed down the mountain to the lawn in front of touchdown Jesus for some Mary.

    That was fun and we still have time for more Mary:

    -LBC x 30 IC

    -Penguins x 30 IC

    -Flutter kicks x 20 IC

    -Hello Dolly’s x 20 IC

    -Wife Pleasers x 20 IC

    Plank Time: Full Plank, Low Plank, left arm up plank, right arm up plank, low plank, full plank

    Hurry up to the SF so we’re not late and RY chews us out….countoff, namerama, announcements, shoutouts and a prayer.  Welcome Skid Mark from F3-South Wake, NC.   It was a pleasure to lead.  I look forward to the next time.

  • Fair Weather Fans Need Not Apply

    Four manly men posted in the rain at The Foundy this am whilst many a fair weather fans stay nestled in their beds.  Rumor had it one of our founding fathers from NC was in town and might post but apparently he didn’t get the memo about “rain or shine.”  Anywho, there we were, standing in a drizzle, waiting for a possible deluge, hoping for no lightening, and as 5:30 approached, cooler heads prevailed and we made the quick drive to the large pavilion near the festival grounds as to focus on a safe beatdown out of the elements.  Here’s what went down:

    • IW x30
    • AC x10F, x10R, x10Chinook
    • WM x10
    • Peter Parker x20
    • LS Squat x20
    • Goofball x20

    Next up, a round of Crowd Pleasers (Merkins followed by Groiners) with some moseying thrown in for good measure.  Line up on one end of the pavilion, run to first column, drop for a 1:1 Crowd Pleaser, mosey back, run to second column for 2:2, mosey back…..up to 5:5 then work back down to 1:1.  Going by the lack of mumblechatter this was in fact a crowd pleaser.

    Still raining pretty good at this point so we opted to stay under cover and lined up on the end of the pavilion again for some on-the-fly festivities:

    • Lunge Walk to far side (28yds), mosey back
    • Inchworm to far side, mosey back
    • Lunge Walk to far side, mosey back
    • Forward Crab Walk to far side, Backward Crab Walk back
    • Monkey Shuffle (sideways) to the right, come back to the left…T-claps to Triple Shift for the suggestion of this beloved exercise

    Still plenty time left so on to some ISI challenge catch up for those of us that have been slacking.

    • Freddie Mercury, max reps (4 count) in 90 seconds
    • Step Up R x20, Dips x20, Step Up L x20
    • Freddie Mercury, max reps (4 count) in 60  seconds
    • Step Up R x20, Dips x20, Step Up L x20
    • Freddie Mercury, max reps (4 count) in 30 seconds
    • Step Up R x20, Dips x20, Step Up L x20

    Wait, there’s more!  One minute of hip flexor stretching and two minutes of a plankorama to seal the deal.

    A good morning was had by all.

    Tool

     

  • Kotter-Q

    After spending two weeks out of the country…and not exercising…there’s no better way to get back into it than to Q at the Foundry.  DISCLAIMER, let’s mosey to the field across the pond from the new Children’s Museum:

    -SSH x 30 IC

    -IW x 30 IC

    -Mt Climbers x 30 IC

    -Arm Circles x 30 IC (15 ea dir)

    -J-Lo’s (fka Pickle Pounders) x 20 IC

    Mosey to the Foundry (outdoor gym behind Christian Brothers School) for five stations:

    -Pull-ups

    -LSS (Low Slow Squats)

    -Dips

    -Box Jumps/Step-ups

    -10 Burpees as the Timer

    Rinse and Repeat…mosey across the field for 20 Merkins…and back to the Foundry for 2 more circuits for a total of four rounds.  Mosey back to the SF just in time for some Mary:

    -LBC x 30 IC

    -Penguins x 20 IC

    -Hello Dolly’s x 20 IC

    -Flutter kicks x 20 IC

    -Wife Pleasers (not Wife Beaters) x 20 IC

    Countoff, namerama, announcements, shoutouts, prayer.  It was an honor to lead this crew to the Foundry and back.

    -Amnesty…Out

  • Rudy’s back

    Pro Bowl crew on a unusually brisk Wed morning…

    This is F3 blah, blah, blah…

    Warm up:

    SSHX28/ACX20(10&10)/Peter ParkerX20/Parker PeterX20/Abe G.X10/IWX20

    Mosey to nearest bench at R. Mall

    The Thang:

    Stand on bench, right leg to ground, up, left leg to ground…starting at 1 each leg then increasing by 1…to 10 benches/10 reps each leg.

    After 10th bench run to Fountain(NOMA) for: DipsX30/I MerksX20/DerkinsX10…run to first bench on opposite side of R. Mall.

    Step ups starting at first bench, 1 right & 1 left, increasing by 1 at each bench…up to 10 each leg.

    A few LBC’s while we wait for the Pax…

    Back to first bench: Dips – 2 at first bench, increasing by 2 at the next bench…10 benches/20 Dips.

    Run across to other side of R. Mall…

    First bench – 2 Inc. Merks, increasing by 2 at the next bench…10 benches/20 Inc. Merks.

    LBC’sX35

    CO, NameO, Announc., Intentions, Prayer…few stayed to complete the day’s AMRAP challenge.