F3 New Orleans

Tag: Baywatch

  • The One and Only – from Baywatch

    Apparently all the other PAX went to stretch their groins this morning at broga. So I grabbed my ruck out of the the car and carried heavy stuff for 45 minutes and finished with some pull-ups at the House of Pain…you know, man stuff. Okwata 4life 💪

  • Mining for Gold – from Fracsac

    The Goldmine is rich with options, so YHC committed to planting the shovel flag and explore what the AO has hidden. With my imaginary pick axe in hand, a disclaimer was given, and the mining for non crypto began. 
    YHC was joined by two other Pax, Triple Shift and BayWatch. We grabbed a jump rope and 60 lb sandbag and did a short mosey next to the outdoor equipment recently completed by JP recreation folks:

    Warmup was the usual stuff.

    First up – Stations
    Sandbag Clean to Overhead press – AMRAP
    Jump rope – AMRAP
    Burpees x 10 – timer

    Rinse and repeat

    Next up – a short mosey to Arts building for Dirty Mac Deuce
    4 rounds of 3 x 12 count exercises – one arm, one leg, one core. Lap between each round is up the Performing Arts steps and down the ramp.

    Off to bleachers for step ups and dips

    Continue the mosey to other side of park for a look at the other outdoor gym recently completed. Stations again with dips, big boi sit ups on the decline bench, and burpees as the timer.

    Mosey back to the flag for a minute of stretching and CoT.

    NMM

    -Apparently the pax at the Uptowner were confused that YHC didn’t show with a promise of burpees. They’ll need a bigger carrot than that.
    -Bolt was so amazed by the presence of Hawg’s wood that he had to show his own to Rudy, which he supposedly asked Mambi to carry. At Coffeteria we were told that Hawg was so distraught by Bolts wood that he ran away before the beat down was complete.
    -Rudy seems to have trouble counting, especially when it comes to Burpees. The whole concept of the EMOM is probably beyond his comprehension, or maybe he was just preoccupied with trying to choose between which Pax wood he wants more. Don’t worry, YHC won’t judge.

    SYITG

  • Fun n Games till someone gets hurt. – from Kenna Brah

    Warmy
    Imperial Walkers =20
    Tin Soldiers – 20
    Abe Vigoda – 20
    Seal Claps/Overhead/Arm Circle
    High Knees/Butt Kickers
    -FUN –
    Sit Down/Get UP NO HANDS
    Turkish Get UP Training
    Press Up on Tree Branches

    Round-n-Round w/Blocks
    A – 3x
    15 SUMO Squat
    15 Servers – Hands Pressed to Middle – stretch out
    15 One Arm Swings L/R
    15 TriCep Ext – Hands Pressed to Middle

    B-3x
    15 L/R One Arm Row – Grasp Middle
    On your 6 w/no Hands w/block
    15 Pullover/Chest Press – Squeeze Middle
    On your Feet w/no Hands w/block
    15 OHP – Squeeze Middle
    15 L/R Static Lunge Twist
    REPEAT

    Heard some grumbling so I must have done it right. I hope I left you all better than I found you.

  • Krazy Ivan IV: Speedy Sings, Fracsac Frowns – from The Hammer

    It was the best of times, it was the worst of times, it was the age of wisdom, it was the age of foolishness, it was the epoch of belief, it was the epoch of incredulity, it was the season of light, it was the season of darkness, it was the spring of hope, it was the winter of despair…for Fracsac apparently. The man who has a folder on his phone dedicated to the Freedom Hammer was crestfallen for a second year running. Bordering on tearful, Fracsac and his Southshore breathern had to witness a spritely Speedy Gonzales hoist the Freedom Hammer in triumph after the Northshore thumped the Southshore for the Crazy Ivan IV, 257 to 153. Precision results, thoroughly vetted and audited by the governing body, are as follows:

    1. Speedy Gonzales 31:22 (6:30 average pace)-recruited years ago by Jose 10k
    2. Amnesia 33:55
    3. In Time 34:07
    3. Cowbell 34:07
    5. The Hammer 34:34
    6. Saban 35:09
    7. Kuch 35:37
    8. Steve 36:45
    9. TankedUp! 37:20
    10. RevSox 37:36
    11. Sogo 37:47
    12. Hog’s Breath 40:25
    13. Thumb War 41:30
    14. Bongo (time between 41:30 and 42:43-you should have found me afterwards Bongo!)
    15. Snooze 42:43
    16. Pelican 42:44
    17. Shooter 43:34
    18. Flea 45:16
    19. BBQ 46.35
    20. Russo 46:55
    21. Jose 10k 47:38
    22. Pai Gow 49:55
    23. Baywatch (it was raining hard, lots was happening, Hog’s Breath was talking to me…sorry Baywatch I didn’t get your time)
    24. Belloq
    25. JV (not that JV, the other one) 55:19
    26. Kenner Brah
    27. McGiver

    And honorable mentions to PickAxe and Chainsaw, The Hammer’s 2.0s, who finished the first lap together in a blistering 13 minutes.

    Thanks for coming out guys. You all get a trophy for participating in this unequivocally, completely stupid and utterly pointless annual competition. YHC was thoroughly impressed with the total disregard for your personal wellbeing and safety and looks forward to a repeat performance same time next year. Over and out.

  • No Asses in the Grasses – from Baywatch

    It was a nice, balmy morning at the lakefront as 10 PAX gathered for a beatdown. The pre-run Lakeview crew arrived with a minute to spare, including Breadsticks who was apparently worried that YHC had wet and grassy ideas. After disclosures were given, we moseyed around the fountain and over to the waterfront for a warmup as I assured the PAX grass wasn’t on the menu today.

    30 SSH IC
    25 Hillbillies IC
    15 Arm circles IC F/B
    15 overhead claps IC
    15 seal claps IC
    15 concrete grabbers IC (had to make sure grass was avoided)

    Next, we moseyed down to the bridge. All the Pax lined up facing the water at the top of the incline. While one PAX ran across the bridge and back, everyone else did decline merkins or flutter kicks. We rotated each round between merkins and flutter kicks.

    After 6 rounds we moseyed over the bridge and a little further down the water front. We then did a 10 light pole doozy. We did 5 burpees at each light pole while alternating between bear crawls and jogging to the poles. So, we bear crawled to light pole 1, did 5 burpees, ran to light pole 2, did 5 burpees and so forth until we reached light pole 10 and completed 50 burpees.

    Next, we moseyed back to the bridge for 4 more rounds of alternating merkins (inclined this time) and flutter kicks. Then it was back to the warmup spot for 25 step-ups, 20 shoulder taps, 15 dips, 10 squats, and 5 8-count bodybuilders.

    To close it out, we did 20 dying cockroaches, 20 wife pleasers, and 20 leg raises. Then back to the flag for CoT.

  • 6 year Manniversary — Bongo – from Bongo

    Grateful to see (4) other PAX post this morning at Okwata on a Yoga competing day. Regardless this was the only day i could make my Q workout as close as I could get to actual anniversary date (1/30/2016). For this beat down, I went back in time to that original workout in 2016 and repeated and looked back at where we were and where we are now. It’s great to be a part of F3 and never would have thought it would have stuck longer than either that first workout or 1 or 2 thereafter with Maverick bridging me in as a FNG. Many thanks for the support from and the opportunity to lead and be a part of this. Here is the 2016 WO which we followed somewhat verbatim — Bongo

    ___________________________________________________________________________________

    Beautiful AM to make up for the past few weeks of rain! 54 degrees and a gentle breeze. Lots of skeets – causing us to debate the Zika Virus in NOLA.

    Some surprises for us this week – Jingle Vader had the complete week working out 6 days straights – Tclaps brother. Also Hotty Toddy posted 5 – well done – Tclaps brother! It was nice to see our resident wanker post- REDFISH! 19 PAX for a Saturday beatdown. Good times!

    Boys got together – and we took off for the Great Lawn. Circled up for our WARMUP COP.

    SSH x 25, Slow Squats x 25, Mtn CLimbers x 25 although Rudy thought we should be better stewards of the Great Lawn, Monkey Humps x 15 , and Imperial Walkers x 25

    Then we lined up and we did Butt Kicks, High Knees, Low shuffle across the lawn.

    Circle Back up to visit our boy – Jack Webb. Push Ups/Air Press starting at 1, then 2, then 3, then 4 to 10

    From there we mosey’d out to the low wall by the sculpture garden and began our leg breakers.

    Box Jumps x 20 OYO

    IC Left leg step up x 20, Dips x 20, Right leg step up x 20, Left leg squats x 20, Right leg squats x 20

    Long Mosey over the Football Field of Christian Brothers.

    5 rounds with Tyson. Sprint to the 50 yrd line do an exercise, then the goal line do an exercise, then back to the 50 and finish at the Goal line with a 4 set of the exercise.

    Rd 1 Burpees x 5, Rd 2 Jump Squats x 10, Rd 3 Peter Parkers x 15 each leg *which Rudy said is technically 30, Rd 4 Dying Roaches -x 20 total to keep it easy and finished Rd 5 line jumps x 25.

    Then we mosey’d to the track. At the track we ran 1/2 lap at 3/4 speed then flipped and ran backwards for a half lap.

    From there we circled up in the Middle of the track for some time with MARY.

    6MOM – Iron Cross x 20, Leg Raises x 20, Russians x 20, Plank Jack x 20, Mat Jumps x 20

    Superman to Bow

    Finished with Hip Dips each side x 10 IC

    Then we had the long mosey back to the virtual flag. Next time Bogey requested that Mary occur at the Great Lawn.

    Circled of Trust – Prayed for safety of our loved ones during Mardi Gras.

    See you in the Gloom Soon –

    QIC — Reluctant Yankee

    PAX: Bogey, Nip/Tuck, Jingle Vader, Heisenberg, Capt Morgan, Pac-Man, FNG-Bongo, Maverick, Tool, Marked For Death, Sno-Ball, Hotty Toddy, Cowbell, Kim Chi, Redfish, Sparky, Mr Awesome, and RUDY

  • Just Chillen’ (literally) at The Ho – from Baywatch

    Fracsac and Kennah Brah joined YHC for a cold and windy beatdown at The Ho. The temp was around 40 but the wind off the lake made it feel much colder. With disclosures given, we circled up for a much needed warmup.

    25 SSH IC
    20 Mountain Climbers IC
    15 Imperial Walkers IC
    15 Arm circles (F/B) IC

    The Thang (Part 1)

    There were 5 trees along one side of the parking lot equally spaced at 10-15 yds apart. So we lined up at one end and did some modified suicides. Crab walk to first tree and back. Do 5 burpees. Lungewalk to second tree and back. 5 burpees. High-knee skip to third tree and back. 5 burpees. Run to last tree and back. 5 burpees. Now that we were all thoroughly warmed up, we moseyed over to the levy (we unfortunately didn’t have a Chevy to keep us warm).

    The Thang (Part 2)

    Elevens were on tap. Star crunches (aka Rower crunches) on one side. Bear crawl up. Do 5 squats. Run down and do burpees on the backside. Bernie Sanders back up. Do 5 squats. Then run down to start again.

    The PAX were able to finish with a minute remaining so we moseyed back to close it out with the COT. Thanks for pushing me gentlemen!

  • 36 degrees, 36 reps – from Rudy

    Brrr.. It was chilly this morning. There’s only one way to stay warm. That’s right – break out the Lucky Bear. That’ll keep YHC warm! But it definitely prompted some strange looks from the other folks getting an early workout under the shelter. BUT I WAS WARM.

    The LVCC was apparently chilly, so Snooze, Mama’s Pride and Kuch waited as long as possible before emerging for the workout. Frac, confused by a large green fuzzy thing, joined the OTHER PAX for his pre-thang burpees. Baywatch, wearing 17 layers, looked almost as warm as YHC. And then Saban. Brave Saban wearing his shorts. What’s he thinking…

    At 5:28, Mahatma decided that it was time for the workout to get started. Patience, big chief! At 5:30, YHC issued the disclaimer. And we were off.

    Warm Up: some stretching, then SSH x36 (one rep for each degree that the Mini reported this am).

    Thing #1: Lucky 7s. 7 minutes. Each minute, 7 burpees then finish out the minute with exercise that YHC names. Kuch was strangely quiet, after griping that his heart rate wasn’t moving during the warm up. FInish with 1 more burpee for an even 50.

    Thing #2: Grab some bricks from the Mini, and lets head to the mountain. Going up and over, we’ll stop at the half-way, top, 3-quarter and bottom. At each stop, the PAX will do 36 reps. But… If you finish early, keep rep’ing until the 6 finishes the 36 reps. YHC won’t point fingers, but a certain jolly green figure was usually leading up the rear. Situps, Squats, Twists, American Hammer, Calf Raises, Carolina Dry Docks, Shoulder Taps and Newton Cradles.

    OK, I GREATLY underestimated how hard 36 Newton Cradles (2 is 1) would be. That took a while, and several pauses. Yikes.

    Mosey back to the shelter for 2 rounds of 18x Wonder Bras in the peoples chair.

    COT: Prayers of comfort for Frac’s sister, having just lost her husband at too early of an age. Thanks, PAX, for dragging yourselves out of the warm comfort of your beds to start the day pushing me to be a better man.

  • Nothing Fancy, Just Grinding it Out – from Baywatch

    The rain missed us on Sunday and spared the PAX at Pontiff. It would have been a wet, muddy, and cold morning otherwise. Instead, the cooler temp was pleasant with an 18 mph breeze, so YHC made sure the workout wasn’t so pleasant. We headed over to the rock pile for a warmup.

    SSH 25 IC
    Mountain Climbers 25 IC
    Imperial walkers 25 IC
    Hillbillies 25 IC
    Arm Circles 15 IC (both directions)
    Grass Grabbers 10 IC

    With the warmup complete, everyone grabbed their obligatory rock and headed to the field.

    The Thang

    Grab a dance partner. While one partner is doing the rock exercise, the other partner runs to the 50 yard line and back. Then switch.

    100 over head presses
    200 curls
    300 chest presses
    400 flutter kicks

    I must admit, the curls were brutal. Although, my rock choice sure didn’t help. This took a little longer than expected so YHC cut short the next exercise. With a few minutes left, we lined up on the goal line. We bear crawled to the 20 yard line, did 5 burpees and bear crawled backed. Then we did the same thing to the 10 yard line and back.

    With rocks returned and all PAX back at the flag, we did some low slow squats and merkins IC to close out the morning.

  • Renaissance Heavy Jam Fest – from Vagabond

    Warmup SSH, mtn climber, arm circles, etc

    Partner of 2 OYO as many as you can do while partner runs around NOMA with weight (music playing) – any exercise can be swapped for burpees

    1: low slow squats
    2: shoulder taps
    3: incline wife pleaser
    4: bob and weave
    5: alternating toe taps
    6: LBCs
    7: imperial squat walkers

    5 burpees

    5 min of Sunday Mornings

    4 mins of Mary to Zydeco

    COT