F3 New Orleans

Tag: Belloq

  • No touch NOLA is back

    OK so I started today wanting to build a workout in honor of Roots – who began our WPM AO. It was our 3rd workout and it continues to be a fan favorite. We welcomed back Amnesty who posted hoping to be led by Roots but got stuck with me. We also welcomed a FNG from Oregon – a law school buddy of Moana who we names Quarantine. No touching on the beatdown – so its like the old days for us.

    Beatdown got straight to work at the MTN.

    Did a circle with SSH, Imp Walker Squats, Dying Roaches and Mtn Climbers x 20IC

    Then we ran to the base of the MTN.

    At the base: there was a chalk instruction for each floor in mulitples of 13 for Friday the 13th.

    26 Lunges – 2nd, 39 plank jacks, – 3rd floor 52 monkey humpers, – 4th floor

    We did 13 hand release merks at the top of each ramp

    At the 4th floor we did some wall sits, some wall climbs (dirty dates or something) and then some wall walk ups

    Back to the ramps and we did 26 – shoulder taps and 39 – Russian Twist, and 52 – Monkey Humpers. More wall sits at the top. We also did 20 Flutter KIX in cadence.

    At the top of the MTN – we went back down the stairs and ran up LIL WPM.

    Here we had 4 exercises: LBCs, LBTs , Freddies, and Bird Dogs.

    One partner did exercise while the other went down the stairs and back up.

    Ran back to Audubon Park via the benches – at the benches we did dips x 30 OYO.

    Then we ran back to the FLAG. Arrived at 615am. Done.

    COVID – 19 prep starts after this beatdown.

  • The Ides of March

    YHC joined 5 other men looking for some sanity in this insane situation. What better way to start the week than with a Sunday Morning beat down. With the shovel flag planted and the freedom hammer on full display, time for a disclaimer, and then…..

    Mosey to the front of the museum for the warmup
    SSH IC x 31
    IW IC x 20
    Grass grabbers IC x 10
    Abe Vigodas IC x 10
    Peter Parker IC x 20
    Shoulder Taps IC x 20
    At the Fountain:
    RL step ups IC x 20
    Dips IC x 20
    LL step us IC x 20

    Mosey to the tree line where YHC has cones set up at 25 foot increments:
    Suicides!
    Round 1
    Sprint to cone 2 and back to cone 1
    sprint to cone 3 and back to cone 1
    sprint to cone 4 and back to cone 1
    sprint to cone 5 and back to cone 1
    Burpees OYO x 10

    Round 2
    Full suicides set
    ‘mericans OYO x 20

    Round 3
    Full suicides set
    Squats x 20

    Round 4
    Full suicides set
    Lunges x 20

    Round 5
    Full suicides set
    Burpees x 10

    Indian Run to Foundry

    Stations:
    Station 1 (timer) – sprint to track, 5 burpees and sprint back
    Station 2 Pull-ups or rows AMRAP
    Station 3 Box jumps or step ups AMRAP
    Station 4 Flex hang 90 degrees
    Station 5 WW2 Sit-ups AMRAP
    Station 6 Squats AMRAP

    Indian Run to back side of Museum for Sunday Mornings:
    10 air presses in peoples chair
    5 donkey kicks
    Balls to the wall with one shoulder press
    Repeat x 5

    With 1 minute left, complete one more set of suicides.

    COT with count off, name-o-Rama, announcements, intentions and ended with a prayer to the Sky Q, minus the Sweaty BOM.
    Thanks for posting with me!

    SYITG





  • 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!

  • Renaissance 5… or was that 6

    Warm up

    As the sun rose on a glorious morning after the completion of Run Ranger Run, we started with easy stretching as about 1/2 the group was out late last night with the final RRR run and sushi. Our stretching included legs together and leaning over SLOWLY, extended our stretch with each exhale, followed by Abe Vigoda x10, Grass Grabbers x10, Imperial Walkers x10, Arm Circles x10 forward and then x10 backward, and finally a lunge stretch.

    The Thang

    FracSac, Belloq, Catfish, Tool and yours truly started with a slow jaunt around NOMA followed by

    50 Burpess, then another loop around NOMA.

    100 push ups, then another loop around NOMA.

    150 Lunges, then another loop around only 1/2 around NOMA… stop in the back for…. incoming Pauly D …. and …

    200 squats followed with 5 MINUTES of Sunday Mornings (10 air presses while in people’s chair position, 5 donkey kicks up NOMA wall, then one balls to the wall and press = a Sunday Morning) now rinse and repeat for 5 minutes

    The Cool down Stretch

    We returned to the flag and did 5 minutes of stretching lead by Belloq.

    COT

    We closed lifting up our injured F3 brothers and those battling cancer and other illnesses along with announcements including read your F3 e-mail 😉

    Coffeetria

    100% attendance of the original 5. Pauly D stayed in City Park to get the rest of his Sunday morning exercise completed.

  • Rainy Renaissance (2020-02-16)

    Lovely rainy day at the renaissance with 4 PAX: Belloq, Fracsac, Vagabond, and Catfish (Q).

    Started in front of the museum with some windmills, grass grabbers, and side straddle hop.

    Bataan death marched to the Foundry for a quarter Murph, then did a Bonnie Blair ring of fire (count to 10, 2 is 1, holding al gore between sets).

    Bataan death march to the Wisner bridge, did a lap and a half up and down the bridge with a set of ten burpees after each lap.

    Bataan death march to the museum porch. Did about 4 minutes of Sunday mornings (10 overhead press, 5 donkey kicks, 1 balls to wall press).

    Back to flag for a few 8-count bodybuilders, then COT.

  • The Wis

    The Wis

    Conditions

    Overcast, 63 F, Feels like 63 F, Humidity 90%, Wind 8 mph from the South

    The Thang

    27 Pax tried a new route today, crossed the Cabrini Bridge and then went over and back on the Wisner overpass.  We ended up on the back side of the track and ran laps for the 6.  Distance ended up being about 3.5 to get to the track.

    NMM

    • T-claps to the Ruckers that got started at 4 am and got in close to 8 miles – Hokie, Gideon, and Thumbwar
    • Good to see SFx this morning.  He also rucked.  Will rucking become a thing in NOLA? 
    • I like that this route involves the Wisner Bridge, but it’s a little short.  Maybe next time we do it we will add another small loop that involves the Bridge a second time. 

  • Time Trials at the Stomp

    Since we do all this damn running anyway, we might as well see how we’re doing, right? There is some good research that suggests setting real goals and regularly tracking progress increases our chances for success. So let’s do it. Today: a 5k

    Of course, there is also the matter of a beautiful hammer adorned in freedom and f3 stickers that we would like to hang on to. Perhaps the “men of the Wally run” or the weekend crew will actually bring it out to the Stomp for all to enjoy next time.

    In no particular order, here are the times submitted to me and a list of the PAX who have not submitted a time yet, in the event they decide to:

    1. Shuffles: 18:47
    2. Briefs 24:57
    3. High Rise 28:37
    4. Jesus Juice 24:58
    5. Rev Sox 26:06
    6. Shorty: 25:24
    7. Kuch: 24:55
    8. Da Parish 29:56
    9. Boo Boo 29:10
    10. Belloq 24:05
    11. Rudy 24:10
    12. Catfish 21:20
    13. Screwtop 22:07
    14. Blowfish 28:30
    15. Tool 28:30
    16. Sheetrock 23:30
    17. Tugboat 38:08 (3.04 miles)
    18. Mahatma
    19. War Eagle
    20. Bongo
    21. Breadsticks 22:07
    22. Holygrove
    23. Frac Sac

    We will revisit this challenge post RRR and see if we got any faster.

    Thanks, as always, for allowing me to lead a workout in a group full of leaders. – Kuch

  • 4 corners and a VQ

    The morning after the crazy Ivan 5 PAX met in front of NOMA for YHC’s VQ. As it was about 20 degrees cooler than yesterday, YHC gave the disclaimer and started our warm up.

    Warm up 

    SSH x 20

    Abe Vigoda x 15

    Forward Arm Circles x 15

    Dying Cockroach x 15 

    Peter Parker x 15

    Parker Peters x 15

    With Warmup wrapped up, PAX Indian Ran over to the Great Lawn for: 

    Four Corners Escalator

    1st exercise in one corner, run to the next. 

    Burpees x 10

    Merkins x 20

    LSS  x 30

    LBCs x 40 

    After the 4th corner, PAX completed another set, this time working down the ladder. Running to a new corner and then: 

    LBCs x 40

    LSS x 30

    Merkins x 20

    Burpees x 10

    Pax then formed a line and Indian Run over to Roosevelt Mall for 

    Route 66– Jump Squats 

    Taking advantage of the concrete benches on Roosevelt Mall, PAX ran up one side of Roosevelt Mall with Jump Squats until the 11th Bench, PAX then crossed Roosevelt Mall for: 

    Route 66 – Decline Merkins + Dips

    PAX completed these and then it was a short mosey over to the back of NOMA for:

    Sunday Mornings

    10 Air Presses in the peoples chair, followed by 5 donkey kicks, on the 5th donkey kick up to Balls to the Wall with one merkin/shoulder press.  That’s one. Complete 5 total, with an extra if you finish early!

    COT

    Thank you all for making my VQ a memorable one. It won’t be the last. Apologies for the lateness of the BackBlast, my login got lost in spam. 

    Count off and Name-O-Rama, intentions and closed with a prayer. 

    100% attendance at Coffeteria.

  • Good Morning Burpees In the Cold

    It’s been a little while since YHC Q’d the 610 Stomp, so it was time to bring back a crowd pleaser:  Good Morning Burpees!    

    14 Men stood ready to take on the challenge, including 1 FNG, courtesy of DaParish EH!

    The clock hit 0530, time to give a disclaimer, then:

    Simple Instructions:  Run the traditional route and say Good Morning to everyone you see (30 feet between groups).  If they say Good Morning back, only do 5 Burpees.  If they don’t say Good Morning….10 Burpees.  If anyone pesters for a “Good Morning” then 15 Burpees.

    YHC probably picked a bad morning for this, as there were few pedestrians out and about on such a cold day.  YHC and DaParish did not come across anyone until on the way back, which accounted for around 30 burpees.

    COT, Countoff, Name-o-rama, announcements, intentions, closed with a prayer to the Sky Q…

    Welcome Blowfish!  Now that’s a great name!

    SYITG

  • In Honor of a Legend

    In Honor of a Legend

    YHC arrived hoping no one else would arrive, so he could skip working out in the cold. As it turns out, 39 degrees and no wind are ideal weather conditions for F3. It’s too bad only 5 were out at Popeyes for this gloomy yet beautiful morning, but those five received a quality beatdown to start their day. The Freedom Hammer also enjoyed another good southshore workout.

    Warm-Up

    SSH – 27 (Derek Jeter played for the Yankees’ 27th World Championship Team)

    Imperial Walkers – 26 (Derek Jeter played for the Evil Empire’s 26th World Championship Team)

    Peter Parkers – 25 (Derek Jeter played for the New York Yankees’ 25th World Championship Team)

    Seal Jacks – 24 (Derek Jeter played for the Yankees’ 24th World Championship Team)

    Mountain Climbers – 23

    (Derek Jeter played for the Yankees’ 23rd World Championship Team)

    Elevens

    YHC planned to run elevens at the standard Popeyes location, alas it was chained off still due to the Christmas displays (come on Jefferson Parish Parks Dept!). Quick audible – elevens begin now at the nearest park benches with 1 decline merkin and run around to the far wall for 10 incline merkins. Add and subtract one rep each round, so the pax always hits 11 reps each round.

    Conquer the Hills

    Derek Jeter is the only player in MLB history with 3,000 hits, 250 home runs, 350 stolen bases, and 1,300 RBIs. In honor of the Captain, the pax will climb all the hills at the Popeyes and celebrate with burpees on the top.

    Run to the top of each hill and do 1 burpee on first hill, 2 burpees on second…and 10 lunge steps between each hill. There are 7 hills surrounding the concert stage.

    Global Warming

    It’s cold so circle up for some global warming. Hold Al Gore and the first pax member drops for 6 Catalina Wine Mixers, second pax member drops for his six once the first is done with 3. Two trips around the circle completes our global warming

    Mary

    LBCs – 20

    Wife Pleasers – 20

    Monkey Humpers – 15

    Hello Dolly – 20

    Penguins – 20

    Flutter kicks – 20

    Closing Time

    Count-off, Name-O-Rama, and the naming of our FNG. We welcomed Sam this morning to our F3 brotherhood and named our good Catholic brother Martin Luther. Prayers for SOGOs healing and for all of us to use our endurance and strength for the glory of God. -RevSox