F3 New Orleans

Tag: Angies List

  • Thank you F3

    Cool temps greeted the PAX under the still starlit gloom at The Birdcage. 13 HIM took on a beatdown that someone referred to as “Old School”, and somebody else said was “Intense”. Interestingly I often find that Qing a beatdown actually adds some immunity to the difficulty. I don’t know if it’s the invigoration of leading, or the challenge of remembering the beatdown, or even just the F3 exercise naming conventions, etc. Whatever it is…I like it. Here’s what we were up to this morning…

    Disclaimer and Mosey followed by Warmup consisting of…

    SSH X 2O, Windmill X 10, Grassgrabbers X 10, Peter Parker X 20, Parker Peter X 20, Mountain Climber X 20, Forward Arm Circles X 10

    The Thang:

    Indian Run 1/4mile(ish) for 3 rotations of…

    Merkins X 20 (is the count), Big Boi Sit Ups, Rows (on row bar…don’t lick the bar), and Jump Squats.

    Middle of the Pace Mosey for a 1/4 mile(ish) to the next stop for…

    Jack Webbs X 10

    Jog Sprint Jog for a 1/4mile(ish) for some legs on the bench work…

    Right Leg Step Up X 20, Left Leg Step Up X 20, Dips X 20 OYO, Right Leg Power Up X 20, Left Leg Power Up X 20, Dips X 20 OYO

    Quick mosey another 1/4 mile(ish) to the next stop for…

    Some more Jack Webbs…started from 5 on up to 10

    Jog Sprint Jog .5 mile(ish) to the pull-up bars for a single round (that’s all we had time for) of…

    Merkins X 15 (is the count), Pull-ups, Bonnie Blair, and LBCs

    Fastish Mosey to the Flag for Count/Name-O-Rama, Socially Distanced COT, and a Prayer asking for us to be the best version of ourselves as we go about our day.

    Thank you to @Peaches for EHing me 2.5 years ago, thank you to @Sandbar for the naming, thanks to the Uptown PAX, thank you to F3NOLA, and thank you to F3 Nation. I enjoy the camaraderie, the variation everyday, both the mumblechatter and the quiet, and the daily reminders that we are not alone as men trying to do good in this world by bettering ourselves and those around us. Whenever you read this chances are an opportunity will be nearby…an opportunity to leave today better than you found it…seize it.

  • Ascend and Launch (WPM 2020-08-14)

    Another excellent morning on the mountain with 24 PAX: Angie’s List, Chowdah, El Wire, G Spot, Jingle Vader, Moana, Mulligan, Sandbar, Wipeout, Eager Beaver, Gabrielle, Dry Socket, Quincy, Squeal, Shurly, Jadaveon, Tube Steak, Bad Moon, Mr. Peabody, Seaman, Bones, Shocker, Tinkles, Catfish (Q).

    Started with a mosey over to the base of the mountain. Warmed up with arm circles (both ways), Windmills (Abe Vigoda), Grass Grabbers, and SSH. Assembled at the base for the ascent.

    First leg was 10 burpees, run backwards up the first two inclines to the first flat. Planked and waited for the six with peter parkers.

    Second leg was 20 bonnie blairs, bear crawl to about the stairwell entrance, mosey to the incline, then backwards run to the next flat. Planked and waited for the six with Parker peters.

    Third leg was 30 merkins, duck walk to about the stairwell entrance, mosey to the incline, then backwards run to the next flat. Planked and waited for the six with shoulder taps.

    Fourth leg was 40 flutter kicks (one is one), crab walk to about the stairwell entrance, mosey to the incline, then backwards run to the next flat. Planked and waited for the six with Floyd Mayweathers.

    Fifth leg was 50 squats, crab walk to about the stairwell entrance, mosey to the incline, then backwards run to the next flat. Planked and waited for the six with Floyd Mayweathers.

    Sixth leg was 60 LBTs (one is one), bear crawl to the top of the mountain.

    Continued with Jack Webbs up to eleven, then did an excercise called Failure to Launch (hold Al Gore while Q counts down from 10, then get a solid jump up with knees to the chest.

    Took the stairs back down to the base, circled back up for some Catalina Wine Mixers. Back to the flag, finished out with a solid 2.5 minutes of 8-count bodybuilders.

    Excellent workout with a nice big group. Thanks to all who attended!

  • No running, but heavy breathing.

    Where’s the Q? Who’s the Q? Mass chaos, so YHC stepped up. Mosey around the clubhouse parking lot to the Stern Music Stand.

    1st Circle of Pain: SSHs 20x IC, Low Slow Squats 20x IC, Squat Pulses 20x IC, Hill Billies 20x IC, Grass Grabbers 20x IC, Parker Peters 20x IC, Low Merkins 20x IC, Self Love 20x IC.

    2nd Circle of Pain: mosey behind to Stern Music Stand to disturb the ducklings: Rocky Balboa 20xIC, Incline Merkins 20xIC, Step Hops 20xIC, Merkins 20xIC, Lunges 20xIC, Shoulder Taps 20xIC, Russian Twists 50 (that is, fifty) xIC.

    Another lap around the club house parking lot back to the shelter for the 3rd Circle of Pain: 10 box jumps OYO, dips 20xIC, Right Leg Step Ups 20xIC, Incline Merkins 20xIC, Left Leg Step Ups 20xIC, Shoulder Taps 20xIC, People’s Chair for roughly a minute, Right Leg Power Ups 20xIC, Decline Merkins 10xIC (YHC gassed out), Left Leg Power Ups 20xIC, five final box jumps.

    Mosey to the grass (or not) for a Circle of Mary: LBCs 20xIC, Dying Cockroaches 20xIC, Flutter Kicks 20xIC, Freddy Mercurys 20xIC, Hello Dollys 20xIC, J Los 20xIC, Ys 20xIC, Ts 20xIC and Ws 20xIC. Finish off with 10 burpees.

    Mosey back to the Virtual Flag. Count Off, Name-O-Rama, prayers for Brown Bag and his family, COT. Thanks for letting YHC lead.

  • Backb-LAST

    Who knew when we posted Monday AM that would be the last Skinny for awhile? Not me. I texted Hawg on Sunday night to make sure we were good still fighting the good fight and I felt reassured. Monday’s beatdown was healthy socially, mentally and physically. We kept our distance. We got the work in. By Monday night group sizing had been reduced to 10 or less. Some saying that the family unit was big enough-shouldn’t get any bigger than that. Monday night at 730. Hawg called me again and this time we both knew that we had to shut it down. F3 sites around the Nation were shutting down -so that we can do the right thing and be good citizens. PRactice what we preach and live 3rd. So we now have a F3 hiatus. So for now and for Uptown NOLA this is the Last Backb-LAST. Until we can gloom again.

    El Wire was the Q – Wire and Jingle Vader are technologically challenged – I wanted to record this last workout for posterity – so I will pen El Wire’s Q.

    Circle UP-

    Jack OFF – ssh x 20, seal jack, plank jacks, smurf jacks x 20

    Then we mosey’d to the bandstand/oak alley.

    At the alley. We had a MERK station by bandstand – run to row bars and do Burpees, run along the track to pull ups for VUPS then run through parking lot to the tables and do DIPS. We started round one with 10, round 2 with 15, round 3 with 20, round 4 with 20, backdown to 15, and then we finished before we could continue the cycle.

    Nice Q El Wire – thanks for stepping up. Fingers crossed that when Covid-19 is done that you will finally start writing some BBS.

  • Catfish Semi-Challenge (Mothership 2020-03-07)

    Nice chilly spring Mothership with 18 PAX in attendance: iHeart, Hokie Pokie, Tool, Angie’s List, Landing Strip, Jingle Vader, Triple Shift, Gabrielle, Willie, Squeal, Douille, King Kong, Two Yutes, Beignet, Belloq, Blowout, War Eagle, Catfish (Q).

    Started at the peristyle with Abe Vigoda, Grass Grabbers, and Side Straddle Hop. On to our faces with Peter Parkers, Plank Jacks, Parker Peters, and Mountain climbers. Finished out the warmup with some 8-count bodybuilders.

    Moved to the Great Lawn and partnered up for B.O.M.V.S. (combined 50 burpees, 100 overhead claps, 150 merkins, 200 V-ups, and 250 squats). Once completed, moved to the southeast end of the lawn for some Mary while waiting for the six (got in some LBCs and dying roaches).

    After a quick 10 count and a quick side straddle hop, moved to the base (south end) of the field, then did a quick throwback round to September 2019 Iron PAX Challenge – hop a tree length, 10 burpees, 10 bonnie blairs, 10 big boy situps, rinse and repeat 3x. Did plank jacks waiting for the six.

    Once we got to the end, split into two circles for some rings of fire. First ring was monkey humpers (2 rounds, hold the position between rounds), next ring was al gore position with bonnie blairs.

    After the rings, moved on to one of the Q’s personal favorites – Jack Webb. Got up to 13 today, not too shabby.

    Returned to the peristyle for calf raises and 8-counts to finish up.

    Great day, great workout. Thanks to all what participated!

  • Light Lundi

    Following the funday of all Sundays the pax was light today. This worked well with my plan to primarily run. The RRR challenge is effective in changing the focus and most all in pax were set to GPS mode. We had some nice conversation and feel like we got a good feel for the Rex run course tomorrow.

    Warm-up: Grass grabbers IC x 20, Imperial Walkers IC x 20, SSH IC x 20.

    The Thang: Nice loop around the park and fly. Made a stop near the levee for some Mary (Russian Twists, LBC, Dying Cock Roach IC x20) and again at the Labyrinth for a ring a fire (3 rounds of ten since we were efficient). Moseyed back to the traditional flag spot.

    COT: That the remainder of carnival is safe.

    Thanks for the opportunity to lead.

  • Death Star Trench Run #3

    DSTR #3 is in the books. I think last year we started earlier but after some reflection I think 630 is a good time. We had a nice run. 17 pax sunny very comfortable. Total CHAOS on the neutral ground.

    A good 6 miles at a 9 min pace. Choot Em on bike!

    A solid run with plenty to look at!

  • 9 holes Mardi Gras golf

    Got the park early for a little Birthday Q!

    After a quick disclaimer we did the small loop and met at the stage for warmup

    SSH, grass grabbers, mountain climbers, plank jacks, toy soldiers

    Next we moseyed over to the First hole for 9 holes of Mardi gras golf

    1st hole – Merkins 10x

    2nd hole- American hammers

    3rd hole- Rosalitas

    4th hole- Dying cockroach

    5th hole- Imperial Walkers

    6th hole- Gorilla humpers

    7th hole- Reverse crunckes

    8th hole- Alternating shoulder taps

    9th hole- Squats

    Next we moseyed over to the shelter for:

    Incline merkin, RLSU, decline merkin,Dips, LLSU. There was a little chatter about the increase in pace. Sorry

    Next we circled up for Mary: crunchy frog, leg lifts, sorry forgot the other 2

    We had a few minutes to spare so we did another small loop around the parking lot and moseyed back to the flag for name-o- rama and a little mardi gras prayer.

    Second Q was definitely a lot easier than the first thanks to a lot of those early morning F3 workouts.

  • Monkey Humper Monday

    Got to bed late and was feeling tired and uninspired this am – forced myself to the beatdown because I was the Q today. First person I saw was Revit and I mentioned that I wasn’t feeling it yet – and he reminded me that sometimes getting out of bed “the daily red pill” is the biggest challenge. And he is right! The whole day is better because of that one decision.

    Got the PAX together and ran across Magazine to the Figure 8 path in front of Audubon statue. Here we did a quick warm up: SSH x 20, Low Country Crabs x 20, Mtn Climbers x 20. Then we did 20 Monkey Humpers OYO, and do 20 MHs OYO at the tip of the 8s and where the line crosses so we did 100 MHS total.

    Then we moseyed to the FLY. We did some LBC x 20, Leg Lifts x 20 and dying roaches x 20. We also did 20 Monkey Humpers OYO.

    From there we moseyed to near the hill – at the hill we did Merks around the clock. With our hands on the curb. at 12, 3, 6, 9. oclock.

    After that we moseyed to a softer spot – and did 20 Jlos. Plus 20 Monkey Humpers.

    I let the boys open up the throttle for a full run to the Labrynth. The lead guys were supposed to ping pong for the 6 to get those extra miles.

    At the Labrynth we did Bulgarian splits L and R and Dips.

    Then we went for the long mosey back to the FLAG. Got to the FLAG early so we did Monkey Humpers until the 6 got there. With the 6 we did another 1 min of Monkey Humpers.

    Thanks for making me take the DRP today – I will be back at it on Wed!

  • Let’s go down and up the ladder. It’s Mardi Gras time!

    Yes, Mardi Gras time is upon us.  After a long first weekend where YHC walked in TWO parades, YHC was wondering how he could plan a challenging beatdown that wouldn’t use much of his voice.  Hmmmm…let’s see.  Welcome and Disclaimer let’s mosey to in front of bandstand for:

    Warm Up

    • Imperial Walkers IC X20
    • Toy Soldiers (in place) IC X20
    • Windmills IC X15
    • Self-Love IC X15

    Mosey to lagoon side of bandstand for:

    Cooper!  A Burpee/Squat/Merkin ladder beginning at 10 count of each exercise descending down 1 rep with a long lap from bandstand to track through parking lot and back to bandstand between each round.  For those that make it all the way down the ladder, go back up starting with 1 rep, 2 reps, etc.    As an added bonus YHC has brought some music for your listening pleasure!  Sorry for “You’re the Best” Angie’s List, you Karate Kid hater.  I think I made up for it with a little Tenacious D.

    Time is up.  Mosey to Flag for Mission Impossible to Close Out

    Nice job PAX!  Especially those PAX who ran over 4 miles.  Looking at you Mariah and Bieber, who may have run a half-marathon. 

    Count-off, name-o-rama, announcements, intentions and prayer.

    Thanks for letting me lead!