F3 New Orleans

Tag: BBQ

  • Shorts or Pants, at The Gipper – from Einstein

    A cool 42 degrees for the gathered PAX, this Wednesday morning, at The Gipper. One of those days when the big decision is shorts or pants.

    Warmup:
    Toe Touch, SSHops, Good Mornings, Neck Rolls, Arm Circles, Shoulder Slingbacks, Imperial Walkers, Ankle Rolls, Hillbillies, High Kneees, Butt Kicks, Windmills

    mosey over to the front of the Justice Center

    Event 1: partner up
    partner one does a plank walk out with five merkins, repeating this while partner two runs up the promenade and back, then flipflop
    – repeating this four times

    mosey over to the parking garage upper deck, backward lunging half way up the ramps and sprinting the other half

    Event 2: set of elevens, with forward lunge at the ramp top and backward lunge at the ramp bottom, with run down the ramp and back.

    mosey back to The Gipper Trailhead

    BBQ requested more lunge work, time was up – so he was denied.

    Count-o-rama, Legal leads us out with a prayer.

    Thanks guys. Always fun to lead

  • Parkour-Plan B – from Jose10k

    YHC arrived with a great plan in his head involving coupons. It was intense, it was difficult, it was like Dante’s inferno, but it was not to be. I was quickly informed of the lack of coupons available at the Gipper to preform said workout. Oh well, a secondary workout had to be made, so I called for a plan B. When you’re flying by the seat of your pants, nothing sounds better than a Plan B.
    Warm-ups: SSH, torso twists, grass grabbers, good mornings, arm circles, self love, al gore thorogoods.
    The Thang: Mosey to the courthouse. Time for some Parkour Dora. Partner up: 100 merkins (50 each), 200 squats, 300 lbcs. Partner one climbs up the railing hand over hand up the ramp, alternating which hand leads, while partner 2 completes the exercise.
    Finished it up with 5 burpees. Back to the parking garage for 2 calf raises each step all the way up to the top. Finished up with 9 minutes of Mary. Each participant called out their core exercise in cadence.
    Moby prayed us out with intentions to SoGo’s family and all those intentions not spoken.
    Endurothon next weekend, April 1st Fury.

    Thanks for letting me lead brothers, and welcome to the A1C Sogo and Dark Wing Duck. SYITG

  • Not so Lazy Dora – from Akbar

    8 Strong today, welcoming Grover for a beatdown before he left back to Arkansas. Wicket’s first visit to the Gipper as well. The 20 year old and 7 year old brought the average age down to 49.5. The plan changed when Grover forgot his running shoes, wearing Janowski’s instead. YHC was pleased to oblige in changing the Dora to a Lazy Dora in his honor.

    Warm Up
    20 SSH Hyper Speed, Arm Circles, Grass Grabbers, Toe Touches, Windmills

    Mosey for a stop at the Rock Garden for 20 Curls, 20 Rows OYO

    Courthouse – Lazy DORA – P1 does exercise, P2 does hold, switcheroo after 20 reps
    50 Plank Jacks, Hold Plank
    100 Jump squats, Al Gore
    200 Merkins, Superman hold
    300 LBC, Shawshank Redemption hold – Andy Dufrain would have been proud. All thankful we didn’t have to crawl through a tunnel of crap first.

    Smokehouse speed drills – From benches to the Smokehouse and back
    Full Sprint, jog back
    Backpedal half way, sprint, run back
    Karaoke Left, sprint, run back
    Karaoke Right, sprint, run

    Benches by the Smokehouse –
    100 Bulgarian Split Squats, 100 Freak Nasties – cumulative partner
    P1 Works, P2 runs the Courthouse stairs with 10 calf raises at the top

    Rock Garden
    20 Curls, 20 Rows

    Flag
    20 Jump Squats, Max Hand Release Merkins

    Mary – Crunchy Frogs, Rosalita x 10 IC

    Count, Name, and YHC prayed us out

    Announcements
    Fury FQ 12 – April 1st Convergence on the Lakefront 6am – 6pm
    Endurathon – March 16/17 – Fontainebleau State Park – sign up to run with the F3 Team

    NMM
    Wicket has awesome hair that all of us (except Grover) would love to have now.

    Instructions for the Lazy Dora brough some blank stares due to the lack of directions. It was more of a broken up Lazy Dora – but we got 650 reps out of it.

    BBQ presented Turbo with a plaque and hat for finishing in the top 3 short course race last week. Beast.

  • Sweating out the King Cake at the Gipper – from Einstein

    A humid 67 degrees for the gathered PAX, this Wednesday morning, at The Gipper

    Warmup:
    Toe Touch, SSHops, Neck Rolls, Seal Jacks, Parker Peters, Smurf Jacks, Shoulder Taps
    Hi Jack Hi Jills, Arm Circles, Shoulder Slingbacks, Imperial Walkers, Hillbillies, High Kneees, Butt Kicks

    mosey over to the front of the Justice Center

    Event 1: partner up
    First set of Two:partner one starts on bench step-ups, partner two runs up the promenade then around the half block – flipflop x2
    Second set of Two:partner one starts on box jump and/or bench hop-overs, partner two runs up the promenade then around the half block – flipflop x2

    mosey over to the parking garage upper deck

    Event 2: using the parking lot stripping; bear crawl half the parking lot distance with a merkin at every other stripe, lunge walk remainder of deck, back peddle to starting point. Core at the four corners including: left elbow to right knee – right elboew to left knee, flutter kicks, plank kick-outs, rosalitas

    mosey back to The Gipper Trailhead

    Count-o-rama, Shooter leads us out with a prayer.

    Thanks guys. Always fun to lead

  • The Lions Share – from Akbar

    14 strong at the Lakefront today in bitter conditions. Einstein down range from F3 Houston – who brought an FNG, and 2 other FNG’s related to the first FNG. A family affair. Slots joined us mid-way appearing from nowhere. Did I say it was cold? We got warmed up fast.

    Conditions: 30 degrees and breezy

    Warm Up
    50 SSH, 5 Burpees, 40 SSH, 5 Burpees, Self-Love, Toe Touches, Grass Grabbers, 30 SSH, 5 Burpees, 20 SSH, 5 Burpees

    Thang – Ladder from 100-10 with some runs in between

    100 Squats
    90 Crunchy Frogs

    Mosey to Rips

    80 Rocky Balboa’s (2-1) with a squat jumps after every 10 reps
    70 Wall Plank Jacks – Feet up on wall

    Mosey up Noah’s Ark to Claiborne
    60 Around the World Lunges – front, side, reverse each leg = 6 reps x 10

    Mosey down Claiborne to the old Varsity Sports
    50 Bird Dog Crunches 25 each side

    Mosey back to the Flag
    40 Merkins
    30 Supermans

    Mosey to Noah’s Ark
    20 frog leaps – Hands behind head

    Mosey back to the Flags
    10 Navy Seal Burpees- courtesy of Einstein – Merkin, right leg to right arm, Merkin, left leg to left arm, Merkin, Jump with Clap at top = 1

    Wall Freak Nasty IC x 10

    Mary IC x 10

    LBC, Mountain Climbers, Peter Parker, Jane Fonda, Monkey Humpers, Flutter Kicks, 100’s, Gas Pumps (BBQ led IC)

    Count-o-rama, Name-o-rama
    Welcome FNG’s Parcheezi, Mahoney, and Baggins

    Announcements: Run Cajun Run, Endurathon, City Pork (City Park F3 family event with 5 5k’s) tentatively Feb 25th.

    Circle up, Paw Paw prayed us out

  • You say Tabata. i say Tabata – from Mobydick

    YHC arrived earlier than usual and checked the calendar and saw no one had claimed the Q. I signed up just as the rest if the PAX arrived. After a a stretchy warmup and a bit of techno fumbling to get the phone sound to work we launched into a 2 min on 1 min off tabata of 5 exercises. SSH/Merkins/Crunches/Squats/Burpees. All on your own. After three rounds what happens is one reaches ones own point of exhaustion. The day after was sore in some new places so all went as planned. COT and a prayer of gratitude for our inner strength it was off to meet the world.

  • Run, Jump, Crawl at the A1C – from Einstein

    A cool 51 degrees at 5:15 a.m. with steady 7 knot breeze at the A1C, atop the Justice Center Parking Garage.

    Warmup:
    all 15xIC: toe touch, ss hops, good-mornings, imperial walkers, neck rolls, hillbillies, shoulder stretch, high kneees, butt kicks, smurf jacks, ankle rotate, hi jack hi jill, etc.

    Thang: run the ramps forward and backward
    then head to the parking stripes for merkin bear crawl, star jack jumps, with core at the four corners.

    All had fun…with mumble chatter about BBQ’s minor league football team,
    then the fun stopped when Moby Dick blasted us with a “wendy’s chili special.”

    Count-o-rama

    Mathlete led us out with prayer.

  • Can anyone count? – from Jose10k

    It was a wet, dreary morning at the A1C. YHC was happy to see BBQ drive up the ramp. It’s been awhile since he posted, and he always brings the energy. Moby arrived next, then Hogsbreathe was the caboose. Mumble chatter was all about the Kansas City Chiefs, bad officiating, super bowl possibilities, celebration possibilities, etc…
    After the warm-up, I brought out the deck of death and assigned each person a suit.
    They got their pick of exercise: we had merkins, burpees, al gore thorogoods, californian sun bathers, poop scoopers, and various others. Some on your own, other in cadence. That’s where things got interesting: some people, not naming any names, couldn’t count properly. Not once or twice, but several times by several individuals. Throw in some laps and stair masters, and it was 6:00. COT, remember about the CRAZY IVAN tonight gentlemen. Moby prayed us out. Thanks for coming out gentlemen, always an honor to workout with y’all. You push me to be better.

  • On the first day of Christmas my True Q gave to me… – from Mobydick

    YHC has never been a big fan of running. But the season and the setup was too tempting. Downtown Covington provided the setting by randomly placing lighted 12 days of Christmas all over. The thang was run from one to twelve and add an exercise and that many reps at each day. The placements meant the route crisscrossed downtown multiple times. On the first day of Christmas your Q gave to the pax one kraken burpee and off-we go. The second day added 2 toe touches the third added 3 windmils +4 lunges +5 merkins +6 squats +7 swimmers + 8 monkey humpers +9 interior walkers +10 cherry pickers +11 SSH +12 crunchy frogs. Add up the multiple rinse and repeats and the nearly 3 miles of mosey and a good time was had by all. The COT just happened to end at the real flag pole in front of the courthouse.

  • A1C Cornucopia – from Einstein

    A cool 39.5 degrees at 5:15 a.m. atop the Justice Center Parking Garage. With the air so fresh, even a gaseous pax would prove ineffective.

    Warmup:
    all 20xIC: numerous
    then, off to the ramp for a backward run down the ramp, out to the street and up the stairs returning to our starting point

    Thang:
    using parking lot stipes as our template, and the four corners for core exercise pit stops, we did even more numerous things – hard to believe.

    All had fun

    Count-o-rama

    Rock-A-Chaw Fletch led us out with prayer.