F3 New Orleans

Tag: Angies List

  • Cycles – from Tinkles

    The gloom was in full effect and the park was so wet that ducks were hanging around like it was the marsh. To keep the pax dry and out of duck poop we stuck to the running loop.

    Warm ups: SSH, FAC, RAC, Grassgrabbers, Windmills

    The Thang:

    Indian run with a hault after one or two cycles through the runners. After the cycle, stop for an excesse. As we went we covered 1) mountain climbers, Peter Parker’s, Parker Peters 2) Merkin ring of fire 3) Squats 4) Burpees 5) Incline merkins, RLSU, Dips, LLSU, decline merkins 6) squat jumps 7) Russian twists 8) LBTs 9) Big boy sit ups 10) Pull ups and then back to the flag.

    Intentions for remembering time with family during holiday chaos and a safe New Years Eve.

  • Skinny Legs and All – from Sandbar

    YHC needs the regular leg day, in my lifelong pursuit of a buckeightyfive.
    Quick Disclaimer followed by a slow mosey up to the clubhouse, around the parking lot, over to the bandstand to scare the ducks, and then up and over the stand. Many pax modified the up and over.

    Warm up with SSH IC, Grass Grabbers and Windmills.
    Mosey to the benches in the shelter. Then we did several sets, each followed by a mosey through the parking lot.
    1st Set
    -10 Left Leg Shrimp Squat OYO
    -10 Right Leg Shrimp Squat OYO
    -10 Sissy Squats OYO
    -10 Goblet squats IC with butt to bench.
    Run down to the parking circle and then run backwards.

    2nd Set
    -10 Bulgarian Splits Left Leg IC
    -10 Bulgarians Right Leg IC
    -20 Jump squats OYO
    -15 calf raises, each leg IC
    Run to the clubhouse, run backwards through the lot and back to the shelter.

    3rd Super Set
    -10 RL Lunges IC
    -10 LL Lunges IC
    -10 RL side lunges
    -10 LL side lunges
    -10 RL back lunges
    -10 LL back lunges
    Run to the clubhouse, karaoke left down through the middle of the lot, karaoke right on the far side, then backwards through the middle to the clubhouse.

    4th Set
    -10 Left Leg Glute bridges IC
    -10 Right Leg Glute bridges IC
    20 monkey humpers OYO
    Then pair up for reverse flutter kicks on the bench. One pax swims with the legs extended off the bench and the other PAX does 50 LBCs. flapjack.
    10 quad hip extensions left and right leg IC.
    Run to the clubhouse, karaoke left down through the middle of the lot, karaoke right on the far side, then backwards through the middle to the clubhouse.

    5th Set
    -10 RL steps ups, 10 LL Step ups, 10 RL power ups, 10 LL power ups, Adding a hop to the top of each IC exercise. Then Angie’s List took us out with LBCs

    Back to the flag. Count-off, Name-o-rama, Announcements and Intentions. My sons (13 and 15) enjoy participating in F3 from time to time and I thank God for all of the pax that set such a fine examples for my sons of how to be a man in the world – for their families, in various careers, and as leaders in their communities.

  • Field Trip – from Tinkles

    After the excitement of last weeks Q vs Q the pax showed up expecting another well organized beat down. Much to everyone’s surprise there was no Q. After brief shrugs I was appointed and off we went!

    Warm up in front of Loyola:

    Grass grabbers, imperial walkers, and SSHs complete.

    BLIMPS down the Avenue. A progression of BLIMPS at each cross street to Daneel Park.

    Lovely grass in the park made a great location for burpee and jump squat ring of fire. Voluntary Mary followed.

    Back down St. Charles with run sprint alternating at cross streets. Cross street with a stop light: 5 burpees.

    Bench work at the fountain: advanced wife pleasers (as if!), right and left leg power ups, decline merkins, dips.

    COT: gratitude for great weather, prayers for hurricane victims in FL, thanks for each other!

  • Classic Loop – from Tinkles

    Thanks to Manchovy for getting me on the Q schedule. Great way to start the week. Park was expectedly soggy but didn’t deter!

    Warm up:

    SSH x 30, Grass grabbers x 20, Windmills x 20, Imperial Walkers x 20

    Workout:

    Lap around the park. Indian run to bridge with break for ring of fire with Al Gore hold and burpees x 3 in rotation. Finished with shoulder taps.

    Indian run to the fountain for decline Merkins x 20, R leg power up x 20, Dips x 20, L leg power up, Bulgarian split lunge each leg x 20, incline merkin x 20.

    Jog/sprint to the grassy knoll for ab work (Russian twists, tin snips, penguins, LBTs x 20)

    Indian run to pull up bars with circuits of pull ups, plank, jump squats, big boy sit ups.

    Strong finish work burpees x 5 on each of the next 5 ‘running man’ graphics.

    COT. Blessed to be out making ourselves better! And prayers for no more tropical weather!

  • Resist the PSL – from Sea Man

    PSL’s are coming and only a gun show will stop them!

    Mosey around the lot to pickup late arrivals Tube Steak and Willie (of course) and to the field in front of the zoo for standard warm up and Tantric Arm Circles.

    On to the statue for the Dora
    100 Shoulder Taps 2:1
    200 Dips
    300 Inclined Mercs

    Followed it up with Lunge back pedal around the loop while partner did LBCs, LBT to the Right, LBT to the left.

    Back to the field for Jack Web’s. After much whining about 10 we finished our 10 tantric Arm Circles and on to the flag.

  • March of the Penguins – from Willie

    As the month of March approaches its end, so does the March of the Penguins CASUP (1000 Penguins per day in the month of March). Special shout out to @Sandbar, and @Sogo for accompanying me on this journey. Also, a big thank you to the Qs this month who added extra penguins to their workout. That does not included @Douille who did 3 total penguins at Misty Mountain last Saturday.

    Yours truly rolled into the workout right at 5:30AM, dressed in a Penguin onesie, with Welcome to the Jungle blaring on the bluetooth speaker. My standard music rules applied. The PAX can skip a song with a 10 burpee penalty for the entire group. After the standard disclaimer, we moseyed to the field for a warm up, all in cadence.

    SSH x 20
    Imperial Walkers x 20
    Mountain Climbers, Peter Parkers, Parker Peters x 15 each
    Self Love OYO for 1 minute
    Arm Circles Reverse/Forward x 10
    Hillbillies x 20

    The PAX then made it’s way to the statue in front of the zoo, and partnered up for a not so traditional DORA. The only exercise was 600 Penguins 2/1. Partner 1 ran the small loop while Partner 2 banged out penguins. We had 2 skips during the DORA, resulting in 20 burpees. The skipped songs were “Living on a Prayer” by Bon Jovi and “Spoon Full of Sugar” from the Mary Poppins sound track.

    The next transition was a run to the bandstand where the PAX circled up on stage for the Name That Tune challenge. The songs on this playlist are all songs that we know and love, but they are sung in a Lounge Singer style by the one and only Richard Cheese. The PAX did 30 Penguins 2-1 while the song played, then the PAX to the left had to guess either the song title OR the original artist. Get it right and we continue with penguins, a wrong answer gets the PAX 20 merkins. Some of the songs played were hits like, “Baby Got Back”, “Gin and Juice,” “Brass Monkey,” and “Been Caught Stealing” just to name a few. The PAX did pretty well as we only had 2 wrong answers resulting in 40 merkins. With 6:15AM approaching we made our way back to the flag for the standard COT.

    It is a pleasure to lead these men in a workout, and I appreciate the PAX indulging me in my crazy ideas.

    SYITG

    Willie

  • Mutual Admiration Society – from Quincy

    Uptown tundra at 50° could not keep 10 men away from the delights of the Gloom! We started our warmup completing Side Straddle Hops, Peter Parkers, Windmills, Grass Grabbers. We jogged to the statue of John James Audubon to impress him with arm circles at the insistence of Seeman, both counting up and counting down to show the famous bird man what the birdcage brothers can do. We continued Mathlete style doing Crazy 8’s in the parking lot with 10 Burpees, 20 Merkins, 40 Bonnie Blairs; counting down by subtracting 1 Burpee, 2 Merkins and 4 BB’s a round, Angie’s List said it looked good on paper, and I was proud to lead you nowhere while running in circles. Kong pointed out we were not going to finish my master plan on time as we did a few LBC’s, Russian Twists between sets, we ended with the 5/10/20 set.
    Appreciate all of you for posting!
    Double appreciate all those who were able to give blood yesterday: 54 donations at Children’s, the goal was 40!

  • DEFENDANTS’ MOTION TO DISMISS COMPLAINT – from Jingle Vader

    IN THE COURT OF PUBLIC OPINION FOR THE REGION OF NEW ORLEANS

    F3 NATION, et al.
    Plaintiffs,
    v.

    F3 NOLA, JINGLE VADER (Q), et al.
    Defendants

    Civil Action No. 24-0001

    DEFENDANTS’ MOTION TO DISMISS COMPLAINT

    In the matter of F3 NOLA vs. F3 Nation, the defendants, hereafter referred to as F3 NOLA, hereby move for dismissal of the charges brought forth by F3 Nation. The allegations assert that individuals participating in workouts at Wolfpack Mountain fail to produce a summary of their activities, commonly referred to as a “Backblast.”

    I. Grounds for Dismissal:

    1. The defendants plead that their reluctance to provide a Backblast is rooted in their status as Luddites, demonstrating an aversion to modern technological practices.

    2. F3 NOLA asserts that their indifference extends beyond matters unrelated to Uptown New Orleans, rendering the requirement for a Backblast irrelevant to their operational ethos.

    3. The defendants argue that the language employed in workouts is often unsuitable for a professional environment, thus justifying their refusal to produce such documentation.

    4. F3 NOLA contends that the imposition of Backblasts may inadvertently subject them to unwarranted scrutiny regarding allegations of child abuse, posing a potential risk to their reputation.

    5. The defendants maintain that their objection to Backblasts is grounded in their general aversion to being directed or supervised, asserting their autonomy in matters related to workout documentation.

    In light of the aforementioned grounds, F3 NOLA respectfully requests this Honorable Court to grant the motion to dismiss, thereby absolving them of the charges brought forth by F3 Nation and allowing them to focus on Side Straddle Hops, Low Slow Squats, Burpees, Hillbillies, Blimp Ladders, Dora and Mary (which includes Twisties).

    Dated: January 12, 2024

    Respectfully submitted,

    JINGLE VADER
    Workout Q
    :HC

  • Coin Flip – from Tinkles

    First Q of the year so I’ll try a backblast! Hoping it sticks!

    Looking for something a little different we tried a coin flip beat down. Heads = an exercise, Tails = an exercise. If head or tails is hit two times in a row, that exercise is retired and replaced with a new one. The concept has potential.

    Warm up: standard items.

    We started out with heads = burpees, tails = long running loop. First two flips were heads and burpees were dropped for squats. Everyone recalled the probability word problem from 5th grade and deduced this had a 1/8 chance of happening. The 4th heads in a row at a chance of 1/16 did not happen. The whole workout:

    10 burpees
    10 burpees
    30 squats
    Long loop
    30 squats
    30 squats
    Long loop
    15 jump squats
    Long loop
    Long loop
    15 jump squats
    Short loop
    15 jump squats
    15 jump squats
    Short loop
    30 Ukraines
    Short loop
    30 Ukraines

    Back to flag for announcements and intentions.

  • Smurph Mountain Misogi part 2 – from Sandbar

    Same as before. Gather in groups of 4 of simliar speed – one to run for help and 2 to carry the body. Quick disclaimer. No Warmup. 5 mountains. 10 burpees at the bottom and top of each mountain. That’s a Century. Plus a mini- murph tucked into the middle with 25 pullups, 50 pushups, and 75 squats. Most everyone made it back by COT, but noone completed 5 mountains. The Rules of a Misogi (according to Michael Easter) are Rule 1: Make it really hard. Rule 2: Don’t die. Except for one pax spewing Martinelli’s, there were no casualties. But the Smurph Mountain Misogi remains a challenge.