F3 New Orleans

Tag: Architect

  • Uptowner Old School AMRAPs – from Mahatma

    YHC – showed up with 5 minutes, planted the flag AT the Rock Pile as we did pre plandemic. Dropped off his TJ Max bag with Pickleball gear then headed down to the cage arriving just as the seconds ticked off to 5:30. Quick disclaimer as the Knots crew headed to the track and the rest of the pax to a slow walk back to the rock pile all the while with chatter as to what’s this about an “old” starting spot for “the” Uptowner!

    After 6 years YHC learned a few things and one is don’t get sucked in to the chatter as it will never go your way! So circle up for a warm up.

    Various cadence:
    2 rounds Scantron stretch
    Side Lunge
    Windmills
    Nolan Ryan’s
    Peter Parker’s
    Mnt Man Poopers
    Parker Peter’s
    Forward Lunge Left leg with Arm circles
    Flap Jack
    SSH

    Grab a rock
    1st AMRAP (as many ROUNDS as possible)
    Thrusters (a.k.a. squat press) x 10
    Merkins x 10
    10 wall jumps or alternating step ups
    Lunge walk from tree to light pole
    Walk or run back
    This is 1 round – complete as many rounds as possible in 10 minutes

    Grab your rock relocate on the other side of the road – 4 rounds of Mary

    2nd AMRAP
    6 burpees
    Extended Curls x 10
    6 burpees
    Squat front raises x 10
    Bernie Sanders from tree to power pole
    Walk or run back
    That is one round – again complete as many possible in 10 minutes

    Rtn the rocks – 1 minute of plank to push ups

    COT

  • 79° with a gentle breeze – from Hokie

    12 pax awakened to 79° and a gentle breeze and came to the Wally to run, run faster, run not as fast, walk, ruck & KnOT

  • Tests of Strenth – my Festivus – from Rudy

    YHC decided to try out some fitness tests that have been bouncing around in my head. Whenever I think “this is a bad idea, it probably won’t work”, I recall the immortal words of Hawgcycle from years ago – something to the effect of “Only one way to find out.”

    So at 530 am, a solid group of PAX moseyed off towards the rock pile to get started. A warm up of some stretching and imperial walkers. Then a quick trip to the train tracks for some balance work. Try your best to get 5 squats in. Several minutes of this – SOGO was up to 20 squats, Mahatma had quit in frustration, and finally YHC managed 5 things that sort of loosely resembled squats. So lets grab a rock and head to the field.

    At the field – YHC announces the Thang. 5 Fitness Tests. My Festivus, if you will.

    Test 1: Rifle Carry your rock for 1 lap around the trap. YHC had been curious if this was doable, and if so – how long it would take. The answer: sort of doable, and roughly 5 minutes.

    Test 2: The suck (7 SSH, 7 Merkins, 7 Squats), for 5 minutes instead of the usual 3. Dang, FracSac. Those farts were AWFUL.

    Test 3: Bear crawl the length of the field, then lunge walk back.

    Test 4: The Rock-Suck for 5 minutes. 7 Overhead Press, 7 Curl, 7 Row. Dang, Frac. Those farts were AWFUL. PAX kept shifting to avoid being close, but it didn’t matter. lack of wind meant that noxious fume just hovered over us.

    Return the rocks.

    Test 5: EMOM burpees for 5 minutes. Meanwhile, the Pickle-ballers decided to bail on this.

    Back to the flag for COT. Thank you all for the many years of inspiration you have provided. And thank you Sky Q for the gift of one more year around the sun.

  • Runners, a Rucker, and some pop-up Architects – from Charmin

    Started with one rucker, four runners, and picked up The Architect along the way.

  • It Wasn’t Me – from Architect

    Since the listed Q didn’t show, and no one else stepped up, I had no choice but to take the lead and use my enhance mental capacity to scheme up a decent workout on the fly.

    Disclaimer provided, encouragement provided to push one’s self. Warm-ups conducted.

    Mosey’d to playground for some group therapy. First group hung out, second group just sat there, and the third remained face down. Threw in some squats because there were some special requests for leg work. PAX rotated through the three stations above.

    Partnered up and grabbed some rocks. Round 1 – Pairs made it across the baseball field, one riffled carried, the other bear crawled (also by special request). Partners switched as needed. Round 2 – repeat round 1 but with lunges (again, trying to accommodate special requests)

    PAX whined about HR remaining too low (obviously they neglected to listen to the disclaimer). YHC threw in some sprints and BBsitups. After rocks returned, workout concluded with some Mary and COT.

  • National Drive Thru Day – from Rudy

    July 24th – National Drive Thru Day. Every day is a holiday, you just gotta find it. And this one had an immediate relevance for YHC, as it allowed me to break out a favorite Rudy-Family road trip song.

    Yup, Weird Al’s 10 minute “Trapped in the Drive Thru”

    Head to the rock pile for a quick warmup with some stretches (while Hokie and PVC disappeared for the mysterious KoT). While stretching, YHC saw the tracks and remembered how weak his balance is. So – lets mosey up to the tracks.

    * Try to hold balance and get 5 squats. Once done with that, start walking the rail. Mayhem showed his prematurely old balancing (lack-of) skills, while The Architect was off to the races. YHC did manage to get 5 squats in But it was NOT easy.

    Then grab a rock and lets head to the Pavillion for some Tabata.

    Round 1 – the PAX were astounded at the riffs, the intricacies of the melody and the story of the drive thru. 10 sets, 45 seconds on 15 seconds rest, going through rock based exercises. The cycle completed just as Weird Al realizes “They forgot the Onions”.

    Round 2 – same exercises, but the music this time was July 24th birthdays. Robbie Grey (Modern English – I Melt With You), J-Lo (On The Floor), Kristen Chenoweth (Popular), Marvin the Martian (I’m a Martian).

    At this point, Bogey and others seemed VERY upset about the musical choices.

    Finally – head to the building for a final round of Wonder Bra’s, celebrating the birthday of the Original Wonder Woman (Lynda Carter) while she sang Put the Gun Down.

    Mosey back to the flag to the sounds of Eye of the Tiger for our COT.

  • Sleep well you Nutria – from Hokie

    Thursday, July 20, 2022, at an AO known as Wally Run. Only two individuals participated The Architect and Hokie. It seems like the rest of the Pax (participants) were absent or took a break due to enjoying some drinks on Wednesday night after the CSAUP (Completely Stupid and Utterly Pointless) event called Gnarly Nutria.

    During the event, The Architect took charge and ran the Wally Run, leading the run from start to finish and setting the pace only he could match.

    On the other hand, Hokie focused on taking care of his knees and tibialis (shin muscles) by performing knees over toes training. Knees over toes training is a specific exercise technique that targets knee health and strength.

    Additionally, in our COT with lifted up thr upcoming St. Vincent 500 in Thibodaux, as a future fitness challenge or race that the F3 guys should Clown Car.

  • Z90s and some pax did a pretend workout – from Bolt

    YHC dug back in the annals (reread the word without your filthy mind filter) of previous Qs for something I hadn’t done in a bit—Z90s it would be with the exercises tweaked and the modes of transportation unchanged. Like many NOLA pax who are also part of the coolest generation on planet Earth, I became an adult in the 90s so this workout title includes a Z for many 90s reasons: Z Cavaricci pants, it’s the end of the alphabet like we are the last generation to not suck, it’s the movement pattern we would follow around the bases, I could go on but on to the Thang which followed the usual warmorama stuff/soundtrack followed Morning Calls for the absent Rudy.

    Z90s: 5 thru 20 reps/4 exercises, mix movement between between bases each round, mosey back to home. Skip rule in effect and an all 90s club mix playlist which guaranteed penalty burpees; it was far worse than the playlist I actually created if u can believe that!

    Round 1 (bear crawl between home, 3rd, 1st, 2nd): burpee 5x, Cracker Jacks (frog>star jump>frog) 10x, merkin 15x, plank jacks 20x

    Round 2 (crab walk): burpee, air squats, Peter Parker, American hammer 2:1

    Round 3 (crawl bear): burpee, Bonnie Blair, Parker Peter, overhead air presses

    It was at this point I gave the pax the option for Qs choice or a fourth round and after some debate Frac and The Architect split, pushing Bogey to be the swing vote, opting for round 4 (would’ve been Mary plus decadie of death) and there was mention of dancing so I called an audible on the movement between bases.

    Round 4 (dance moves of pax choice): burpee, R/L side squats, diamond merks, mountain climbers 2:1

    Back to flag—NOT. At the flag I noticed we had two minutes to spare so not wanting to cheat the pax out of their money’s worth we ventured to the edge of the outside track shoulder to shoulder to put on a show for the Old Metairie muckity mucks: Humping of the monkey followed by pleasing of the wife followed by O rings just to solidify the theme for the obviously horrified onlookers.
    In retrospect, I either forgot how much Z90 can suck or it was a poor choice given all the workouts I haven’t been to recently and only kicked my own ass. I’ll let the pax chime in. Winded, honored, and grateful. COT.

  • Three Sixes leading up to Poker Night – from Mayhem

    Q arrived early to setup the cones
    5:29 Hokie and the KnOT tribe tried to steal my Q thunder
    5:30 sharp gave the normal disclaimer, reminding Pool Boy that Q actually is not a professional trainer

    Mosey near the tracks for warmup: AV (supposed to be slow, but Q was excited), GG, SSH, IW… on your face ST, PPP… recover AC

    Hit the rock pile for a rock that you can rifle carry to the far side of the hill
    The Architect went big, it would cost him later

    6x6x6 (six rounds, six stations, six reps)
    Run up the hill to the cone, 6 reps of given exercise
    Run down the hill to the cone, 6 reps
    Bear crawl to the cone, 6 reps
    Run backwards to the cone, 6 reps
    Up the hill backwards to the cone, 6 reps
    Down the hill backwards to the cone, 6 reps
    Mary or pick up the six before moving on to the next round as a group

    Rd 1: Burpees
    Rd 2: Bonnie Blairs
    Rd 3: Mountain Climbers
    Rd 4: Squats with the Rock
    Rd 5: Merkins
    Rd 6: Man Makers

    Return the rocks
    Back to the “flag”

    COT
    Gnarly Nutria reminder 7/19 @ 6pm
    Continued prayers for Boo Boo and his M, as well as Tenderloin
    Thanksgiving for Charmin getting his new ride

    Gratitude for myself and my M, today is our 20yr anniversary of the day we met

    I have a feeling that those in the gloom are not going to poker, and those going to poker were not in the gloom…

    Thanks for letting me LEAD!

  • Hard Times make strong men – from Kenna Brah

    IMPACT Warm Up
    Imperial Walkers
    Merkins
    Plank Jacks
    Alt Should Taps
    Crunches
    Tie Fighters

    First and 10
    Heavy Rock – 11’s
    10 yd Line – 10 Curls, 1 OHP
    Sprint to Far end Zone,
    Recovery Jog Back

    Added Some Mary since we killed that first round!

    Recover on the Other End
    13’s
    Reverse Run Like Before
    12 – Sumo Squat,1 – Clean