F3 New Orleans

Tag: Baywatch

  • My Friend aNDy – from Rudy

    YHC brought his friend, aNDy, and a playlist out to Swolefest to start the week off right

    16 PAX circled up in the gloom. That was a bit more than YHC had expected, so I went digging under LCM to find a “friend” for aNDy: the “Block-and-a-half” that the Swolefest guys seem to either Love or Hate (depends on who you ask).

    Quick warmup with some stretching, SSH, IW, and Peter Parkers. Then we’ll get jiggy with it…

    The Thang:

    First, introduce our two friends. Mall Cop and Cracklin’ generously volunteered to be guinea pigs. They were instructed to lift our friends above their heads (no elbow locking!). Now the PAX were informed that those two coupons were not to come below eye level for the rest of the workout, or there would be burpees. So Mall Cop and Cracklin’ continued to hold them up high while YHC slowly explained the rest of the workout.

    First, lets start the playlist:

    Amnesty: I hope this one was a bit more acceptable than the last one (though 80s classic rock only made one appearance via INXS).

    Tabata workout. 10 exercises. 45 seconds on, 15 seconds rest/transition. Repeat 3 times. Alternate arm (thrusters, curls, rows, merkins, dips) with core/legs (situps, LBT, Flutter Kicks, Lunges, Step Ups). PAX better pay attention to the two in the center and make sure they aren’t drooping. If they are – get out there and take the coupon and keep it up in the air. Or Burpees.

    Lets Go. Mall Cop and Cracklin’ were already ready for relief by the time YHC finished explaining.

    Belloq and Triple engaged in a series of “I can do better than that” with the coupons. One arm. One finger. Whatever. Baywatch took immense joy proudly holding aNDy way up high. Kuch and PopTart were unshakeable as they just stood there saying “what, is this supposed to be hard?” Saban, as usual, had his way with the Irish block. I never did like that guy. I think I heard Pothole saying “Who the heck is this guy?” Nice to meet you too! YHC, on the other hand), struggled and needed a rescue from War Eagle to save the day.

    Much to my surprise – the PAX quickly figured out that the best way to handle this was to actively step up to relieve the coupon holders, rather than waiting for the holders to cry out for help. Nicely done – each tabata break, half the circle was rushing forward to take another turn at holding.

    Tabata done, circle up for an Al Gore/Monkey Humper ring of fire (2x) while the PAX kept the coupons up high, refusing to fall for the Rudy trick of waiting for them to drop the coupon prematurely. At last, nearing the end – Rudy (HONESTLY) called it, and the coupons were gently placed on the ground.

    NICE WORK – NO PENALTY BURPEES. So 10 Burpees OYO anyway.

    Thumb War, Walleye, Backed Up took us home with last round of Marys (Box Cutters, Freddie Mercury and J Los).

    Finished with our COT. Plenty of announcements- they are in email and mumble chatter. Plenty of intentions (especially for sick PAX and relatives). Then War Eagle took us home, asking God to guide, inspire and lead us forward into the week.

  • Wet and Rainy in the Wild West – from Baywatch

    5 PAX galloped west to partake in my virgin Q for the Westward Ho. It was wet and wild with rain, fire ants, and triple digit burpees!

    Warmup:

    IC Low slow squats 15x
    IC Arm circles (forward & backward) 15x
    IC Stormtroopers 15x
    IC SSH 15x

    We then moseyed over to a soft, pillowy layer of grass that War Eagle introduced us to only a week earlier. However, there would be no lying down, rather, only aching gazes downward at the soft grass as we proceeded to do a Ring of Fire for 5 rounds of non-stop merkins:

    R1: Diamond merkins 10x
    R2: Military merkins 10x
    R3: One foot staggered hand merkins 10x
    R4: Merkins 10x
    R5: Wide hand merkins10x

    Next came the real fun…a 10x10x10. 10 rounds of: 10 burpees; run over levee; 10 BB sit-ups; run back over the levee. After Fracsac and Kenner Brah thoroughly embarrassed us young folk and War Eagle survived his bout with the fire ants, we finished up with some core.

    IC Dying cock roaches 10x
    IC Leg lifts 10x
    IC Opposite heal penguins 10x

    We also threw in 5 more burpees for Frac’s plane sighting.

    A final mosey back to the flag for a brief stretch, name-o-rama, announcements, intentions, and prayer.

  • Prime Day at Okwata – from Triple Shift

    With Christmas in July as a made-up sales holiday, I went along with the theme of prime day (numbers) at Okwata. As a last minute Q, I wanted to get some vertical pulling since most of our exercises involve some sort of horizontal push (merkins, burpees, 8 count bodybuilders, etc.) Really missed the Murph training so I did something similar!

    As I pulled up to the AO, I made a quick decision to bring out the kettlebells and the other PAX members provided sandbags and coupons. Sudden change to a strength workout instead of only a bodyweight workout so we can get SWOLE!

    WARMUP
    31 SSH, 20 Low Slow Squats, 20 Imperial Walkers, 20 Peter Parkers, and 20 Plank Jacks all in cadence.

    THE THANG
    3 Pull Ups, 5 Heisenbergs (Burpee with 2 merkins) and 7 goblet squats every 90 seconds for 16 rounds.

    Note: I was a little ambitious with wanting to do 20 rounds but we ran out of time so we did 10 rounds with a 3 minute break followed by 6 rounds. The interval timer is a fantastic accountability tool (crowd pleaser) since it doesn’t care how tired you are!

    CIRCLE OF TRUST
    Countoff, Namerama and Intentions – We had eight (8) PAX members with Bleu Claws putting the EH on FNG – Smores who teaches at Mt. Carmel, 4 kids and rode his bike to the AO. Welcome A…Aron from Chattanooga, TN who comes to town every month for his job! Prayers for healing for friends and family members who are dealing with addiction, cancer and depression. Thanks for the opportunity to lead!

  • 5 years and counting – from Fracsac

    17 Pax including 2 FNG’s and 1 Down Range from ENC made a choice to take the DRP on their journey to get right and posted to Okwata to help YHC celebrate 5 years in F3. With a shovel flag planted, disclaimer was given, then:

    Mosey toward the fountain just like the good old days, carioca around the fountain and circle up on the grass for a warmup:

    SSH IC x 31
    IW x 15
    Bat wings x 15 IC of AC, OC, SC and MNC (dancing during Moroccan NC), finished with 20 count Iron Cross before dropping those aching limbs.

    Mosey back to the fountain for:

    Double Shots with Jack Webb at the Barre.
    1 merkin with 2 air presses in people’s chair
    2 Merkins with 4 air presses….
    3 Merkins with 6 air presses…..
    …….
    10 Merkins with 20 air presses in people’s chair.

    Mosey to the House of Pain for stations. The pax first cleaned up the trash……

    Station 1 – Pull-ups AMRAP
    Station 2 – Step ups AMRAP
    Station 3 – Big Boi Sit-ups AMRAP
    Station 4 – Bear crawl up levee, 5 burpees, mosey back down (Timer)
    Rinse and repeat

    Mosey to open area of grass for the much anticipated Shock & Awe! There was much rejoicing!
    5 x SSH IC
    10 burpees OYO
    5 x SSH IC
    9 burpees OYO
    Yada Yada Yada……..
    5 x SSH IC
    3 burpees OYO
    5 x SSH IC
    2 burpees OYO
    5 x SSH IC
    10 burpees OYO (we never do 1 burpee!)

    Mosey to the top of the levee for a disperse run. Form 2 columns, last pax runs to the front of column and yells “disperse” followed by an exercise. The pax run down their side of the levee, complete 3 of the exercises, and run back up top to continue. There were 8 count BB, Burpees, and even some Catalina Wine Mixers!

    For the final 2 minutes, we did Quadraphilia AMRAP! Then return to the flag.

    COT and naming of FNG’s

    NMM

    – Welcome Lighthouse and Blue Clause!
    – Honored to have Waterboy from ENC join us and he even brought an FNG!
    – Thank you to each of the pax that joined me to celebrate my 5th year of F3.

    Thank you for pushing me and making me better! SYITG!

  • The Murph Recovery Run – from Baywatch

    4 PAX gathered in the gloom for run to stretch sore muscles from the Murph Challenge.

    Started with the normal pleasantries and proceeded with the normal route down Roosevelt towards Bayou St. John. 20 minutes out and 20 minutes back with a catch: 10 burpees at 10 minute mark; 20 up downs at 20 minute mark; 30 corkscrews at 30 minute mark; and 40 leg raises at flag at 40 minute mark. Finished it off with 2 minutes of LBCs.

    #Kuch #Catfish #BackedUp #Baywatch

  • A roll of the die birthday Q – from Fracsac

    14 Pax including 1 FNG made a choice to take the DRP on their journey to get right and posted to the Renaissance wondering what awesomeness YHC had in store for his Birthday Q! With a shovel flag planted, disclaimer was given, then:

    Mosey to the steps of NOMA for a warmup

    IW x 15
    Abe Vigodas x 10
    GG x 10
    Bat wings (dancing during Moroccan NC)

    Mosey back to the fountain to reveal what YHC had to share….a six sided box aka the die of death…

    Motivator
    Embrace The Suck
    Sweetness Run
    EMOM x 5 minutes
    Deconstructed burpees
    Jack Webb

    First roll brought the Sweetness Run. This is a combination of an Indian run, Bataan death March, and a ruck. Form a column, pax in front starts running with Sweetness, a 60 lb sandbag. All other pax drop for 5 burpees then last man sprints to catch Sweetness. Continue until all Pax get to dance with Sweetness.

    Second roll brought….

    The Motivator! Deconstructed SSH descending from 10 to 1. It’s a real crowd pleaser!!!

    Third roll brought….

    EMOM x 5
    That’s 5 minutes of 10 burpees every minute on the minute.

    Last roll brought…..

    Embrace the Suck. 3 minutes of 7 x Jump Squats, 7 x Merkins, and 7 x LBC’s over and over calling out your rounds.

    Finished with Sunday mornings at the back of NOMA.

    COT with the naming of the FNG. Welcome Bag Pipes!!!

    NMM

    -Having 14 at my birthday Q was awesome! I felt the love.
    -100% attendance at coffeteria!
    -Received a gift from Vagabond that was in a Frac – Sack! Perhaps those awesome shorts will become the brotherhood of the traveling shorts, with the birthday Q wearing them??
    -Gideon captured some great footage with the drone!
    -Thanks for everyone’s love and support!

    SYITG

  • Introducing the Enhanced Murph – from Catfish

    8 PAX @ Foundry to forge mind, body, and spirit. Started by moseying to the track. Warmed up with Abe Vigodas, Grass Grabbers, and 8-counts. Moseyed to other side of track and circled up for Imperial Squat Walkers.

    Moseyed to Foundry. Did some Peter Parkers waiting for the six. Moved on to a 6-Pack – Alternate pull-ups and merkins in sets so they all equal 6 (1 and 5, 2 and 4 etc., count up and then back down). On to sixes, straight legs with feet six inches off the ground for a nice hold, then did some flutter kicks.

    Next did a quarter enhanced murph – 5 sets of 5 pullups, 10 burpees, and 15 bonnie blairs (1 is 1). Brutal. Plank walks waiting for the six, then parker peters. Back on to sixes for LBCs, then did a set of 100s to round things out.

    Started moseying back to the flag, stopped @ Roosevelt Mall entrance for Failure to Launch (hold Al Gore for a countdown, then jump squat when the count reaches zero, land in Al Gore, rinse and repeat). Back to flag, shoulder taps waiting for the six, then Dr. Ws for the finish.

    CoT

  • 610 on 420 – from Catfish

    Accelerated 610, starting with running on the usual route, stopping for 10 burpees every 5 minutes. 15 minutes out, 15 back to the track.

    At the track, did some beat crawl laps on the western end waiting for the six. Nothing fancy, just bear crawl to one end, 10 merkins, bear crawl back, 10 merkins, rinse and repeat.

    Finished up with Dr. W’s, Peter Parker Peters, then back to the flag for CoT.

  • Play Time – from Heisenberg

    Disclaimer
    Warmup -IC Imperial walkers x 25, Grass Grabbers x 10, Daisy Cutter R 5 L 5, Abe Vigota 10, Merkins 20 (up down cadence), Arm Circles F x 20, B x 20, Overhead claps x 20, Moroccan Night Club x 20, Some OYO self love, Shoulder Shrugs x 10, Back Stretch x 10
    Face Breakers – From the top of the steps on NOMA, IC descending a step after each round Floyd Mayweathers 8,7,6,5,4,3,2,1
    Time to Play – Starting at Tree 1 Bear crawl to next tree, 5 merkins ( or knerkins), lunge walk to next tree, 5 merkins (or knerkins) repeat till you run out of trees. The grass was a little sloppy and underwater at times.
    Return to NOMA – Pax moved to the dry side and did a Route 66 with Flutter Kicks 4=1.
    Ring of Fire – We stopped at Tree 11 and had a quick Ring of Fire merkins (or knerkins)
    Sunday Mornings – Short mosey to the back of NOMA for 3 rounds of Sunday Mornings.
    COT
    TClaps to Catfish and Triple Shift for doing the workout with ruck plates.