F3 New Orleans

Tag: Belloq

  • More than just a run – from Fracsac

    10 Pax made a choice to take the DRP on their journey to get right and posted to the Renaissance for a Sunday fun day. With a shovel flag planted, disclaimer was given, then:

    Warmup on the steps of NOMA facing the bacon:

    Abe Vigodas x 10
    GG x 10
    IW x 15
    AC x 15 both ways

    Mosey to the singing tree via the path around big lake.

    10 Burpees OYO
    Wife Pleasers x 15

    Continue mosey around lake, stopping on back side.

    10 Burpees OYO
    Freddie Mercury x 15

    Continue mosey to secluded benches near swan boats.

    Right leg step ups x 15
    Left leg step ups x 15

    Mosey to dock with swan boats

    As a tribute to Maverick who moved to the north shore, Mucho Chesto:

    Merkins
    Diamond Merkins
    Staggered Merkins left and right
    Streamline flutter kicks

    Continue mosey toward foundry. Stop at Christian Brothers grass, felt like we were doing something sneaky….

    10 Burpees OYO
    Streamline tin snips

    Mosey to foundry for stations:
    Partner up

    Pull-ups AMRAP
    Big boi sit-ups AMRAP
    90 degree flex arm hang
    Jump the snake
    Run to track 5 burpees run back – timer

    Mosey to back of NOMA for:
    Sunday Mornings x 5

    Mosey to flag for:

    10 Burpees OYO
    LBC x 15

    Think you’re done…not!

    8 count body builders IC x 10

    Now we’re done…

    COT

    • T-Claps to Baywatch for Rucking to the Renaissance
    •. 100% participants at coffeteria

    SYITG

  • Delightfully Painful at Lake Town – from Fracsac

    4 Pax made a choice to take the DRP on their journey to get right and posted in the far west reaches of the region, aka Kennah. With a shovel flag planted, disclaimer was given, then:

    Warmup by starting a 1/2 mile mosey around the boat launch area and circle up near the stairs at the levee for:

    Motivator – It’s a descending gruesome broken down form of SSH’s that’ll make your calves scream but really gets the blood flowing! Follow up with:

    Bat wings x 15 each ending with Moroccan night club x 31

    Triple Nickel:

    5 SSH on one side of levee, run up and over for 5 burpees. Always facing south, so Bernie Sanders back up x 5 evolutions.

    Mosey back to main parking lot near flag for some exercises and sprints:

    Round 1: Incline Merkins x 10, sprint across lot, Bobby Hurley x 10, sprint back

    Round 2: Derkins x 10, sprint across lot, Monkey Humpers x 10, sprint back

    Mosey to the point to make use of the pier:

    BOMBS

    At each covered area of the pier, do the following IC

    Burpees x 5, then mosey to next covered area

    flutter kicks with arms Overhead (still an O) x 10, then mosey

    Merkins x 15, then mosey

    Big boi sit-ups x 20, then mosey

    SSH x 25, then mosey

    Lagniappe:

    8 count body builders IC x 10

    Mosey back to flag after 2 miles completed for a little Mary

    Tin Snips
    Crunchy frog
    LBC’s

    COT

    • Glad to see Belloq make the trek all the way out and take some great photos. He’s the best photographer in all of F3 Nation!
    •. Help us to grow the Kennah AO at Lake Town, spread the word!

    SYITG

  • Burpees Are Our Friend – from Jingle Vader

    Mosey to MOMA, with a sudden change with 10 burpees; arrive with 10 more burpees. Warm up: 29 ssh, 20 grass grabbers, 20 hillbillies, arm circles: 20 forward, 20 back, 20 overhead, 20 seal, 20 moroccan nightclub. End the warm-up with 10 more burpees.
    Thing 1: Burpee-looza Route 66 to the front of the park with a mosey between each lamppost; Merkin Route 66 on the way back with lunges (sorry, dudes) between each lamppost. More burpees while waiting for the six.
    Thing 2: Around the fountain, 10 box jumps OYO, 20 dips, 20 power ups right leg, 20 derkins, 20 power ups left leg.
    Mosey to the Peristyle for a warm-down: 20 dying cockroaches, 20 hello dollys and 10 Dr Ws. Close with 10 final burpees.
    So that was at least 106 burpees. MABA: Make America Burpee Again!

  • Christmas Wonderland on the Best Bank – from Belloq

    Started at 4:59 which was 1 minute too late for Catfish who started at 4:58 thinking we were late.

    Warm-up:
    Ssh x 20

    The Thang:
    Mosey to German-American Cultural Center
    Arm Circles x 11 (Forward and Reverse)
    Overhead x 20
    Seal claps x 20
    Morocan night club x 20
    Mosey to Gretna High School Memorial
    Ring of fire alt between Merkins and Bonnie Blairs X 3 rounds with holding plank and Al Gore as a rest
    Mosey back to German-American Cultural Center
    8 counts X 20
    Mosey to steps
    Calf Raises X 20
    Deep Sea Divers x 10, x 10, x 10, x 9, x 6, x 4, x 2

    Mary:

    COT:
    Count off
    Name-o-rama
    Intentions
    Prayer
    Thanks for allowing me to lead at this beautiful venue. Will return in 2021 for certain.

  • Man Makers count as burpees, right? – from Belloq

    Excited to Q my first workout of the new year, but was trying to figure out how to meet the 100 burpee quota during a coupon workout. Of course the answer is: the man maker.

    Started the disclaimer at 5:29 and had a few stragglers for a total of 13 PAX and two without coupons. Apparently, the uptown crew gets swole by having their helpers do the work for them.

    Warm-up:
    SSH X 31
    Grass Grabbers X 11
    Abe Voigodas X 11
    Peter Parkers X 10

    The Thang: (Simple and Pleasurable)
    Man Makers IC X 15
    Moseyed a double loop (Approximately .3 mile)
    Man Makers IC X 20
    Moseyed a double loop
    Man Makers IC X 15
    YHC mentioned to PAX that we were halfway at 50. There was some debate on the calculations by the Q, and we finally came to a consensus that 15+20+15=50.
    Moseyed a double loop
    Man Makers IC X 10
    Moseyed a single loop
    Man Makers IC X 15
    Moseyed a double loop
    Man Makers IC X 15
    Moseyed a single loop
    Man Makers IC X 10
    We held the 9th Man Maker above our heads for 15 seconds then completed our 100th and final man maker.
    Then without putting our blocks down went to curls IC X 20 and then rows IC X 20.

    Mary: 5 minutes of core
    30 seconds of halos clockwise
    30 seconds of halos counter-clockwise
    60 seconds of reverse twist (aka corkscrew)
    60 seconds of dynamic plank
    60 seconds of chainsaws (tin-snips with motion side to side)
    60 second of slow, controlled big boy sit ups

    COT:
    Count off
    Name-o-rama
    Announcements
    Intentions
    Prayer

    Thank for allowing me to lead.

  • How does running get you swole? – from Belloq

    I knew this morning would be amazing with a temp of 47° and what felt like 100% humidity. So, I would have to extend the warm-up and keep our bodies moving today to make it enjoyable for all.
    To kick off my first Q at Swolefest, YHC started the disclaimer at exactly 5:29 in
    order to give everyone their money’s worth of a full 45 minutes. Of course, in true F3NOLA fashion, immediately there was debate if it was 5:28 or 5:29.

    The warm-up

    With my disclaimer even briefer than originally planned, I announced we would start with a mosey to begin our warmup. This was met with groans and other sounds of pleasure from those in attendance. Catfish asked, “How does running get you swole?” I should have replied that we are all already swole and needed some cardio, but I didn’t have enough coffee at that point.
    After the mosey, we started our warmup with all below IC
    SSH x 31
    Arm Circles Front X 15
    Arm Circles Back X 15
    Overhead Claps X 30
    Seal Claps X 30-something
    Moroccan Night Club X 10

    10 Burpees OYO

    YHC asked if everyone was warm and Catfish politely noted that his lower extremities were still in need of warm ups so we continued with
    Lunges IC X 20
    Low Slow Squats IC X 10 with coupon

    The Thang
    Paired off for:
    Dora 1-2-3
    100 curls
    200 Overhead Presses
    300 Rows

    When completed, we started 8-counts with coupons while waiting for the 6.

    Cool down

    Started our cool down with 10 burpees OYO
    Then with coupon we held in mid-curl until everyone had their coupons in hand we did two cycles of:
    10 Curls IC
    10 Overhead Presses IC
    10 Squats

    Mary
    Started our core with 10 flutter bricks (kicks) then 5 minutes of abs:
    Halos clockwise for 30s
    Halos counter-clockwise for 30s
    Corkscrew twist 60s
    Dynamic Plank 60s
    Chainsaw 60s
    Big Boy Sit-ups Slow controlled 60s.

    COT
    Count off, Name-O- Rama, Prayer

    As always, it is an honor and privilege to lead a workout. Thank you for sharing this morning with me.

  • Back to Basics at the Foundry

    Today was back to basics with a traditional Foundry workout with circuits and pull-ups. 15 men braved the cool December air. We even had a @Rudy sighting in City Park on a Wednesday. The usual disclaimer and off we go.

    We moseyed to the Childrens Museum for the warm-up COP:

    • SSH x 20 IC, IW x 20 IC, Grass-Grabbers x 10 IC, Windmills x 10 IC, Arm Circles 10 Forward 10 Backward IC, Mountain Climbers x 20 IC

    Mosey to the front of NOCM:

    • 8-count body builders x 10 IC (for Catfish)
    • Left leg step-ups x 20 IC
    • Dips x 20 IC
    • Right leg step-ups x 20 IC
    • Dips x 20 IC

    The we moseyed to the Foundry for some circuits: 5 groups of 3, rinse and repeat for 3 rounds total.

    • The count was: run to the track, 5 burpees, and back
    • Rows
    • Lunges
    • Pull-ups
    • Derkins

    We finished with a mosey to the City Park track, stopping at each light post for 10 squats, and a 200 meter sprint at the track. Back to the flag for count-off, name-o-rama, intentions, and a prayer. Was a nice cool morning for a beat down. As @Belloq eloquently stated, thoughts and prayers during this stressful time of year to missing loved ones due to Covid, travel, work, and military deployment. Thank you for letting me lead.

    Walleye

  • The Cold Makes My Nose a Little Renny (Rennaissance 2020-12-06)

    Comfortably cool out at the Renny with 8 PAX: Beignet, Power Up, Belloq, Heisenberg, Dax, Sogo, Bangs, Catfish (Q).

    Warmed up with Abe Vigoda, Grass Grabbers, SSH, and 8-Counts.

    Up to the top of the stairs for a nice long boat pose, then did some deep sea divers on the way down – hold a declining plank pose at each step, do hip slappers in cadence, go down a step after each set, rinse and repeat all the way to the bottom.

    Warmed up the core with Aqua Mans at the bottom of the steps, then Peter Parker Peters.

    Moved to the fountain. Started with Bulgarian split squats (right leg), then bear crawled in cadence around the fountain. Bulgarians (left leg), bear crawl, then Dips, then bear crawl, then Derkins, then bear crawl, then jump squats. Circled back up on the steps for nickels and dimes (burpees and Abe Lincolns).

    Moved to the grass in back of the museum for abbreviated round of Bruce Lees (hammers, leg lifts, LBCs, penguins, crunchy frogs). On to the wall for 5 rounds of Sunday Mornings, then did a round of 100s.

    Back in front of museum for Dr. Ws.

    CoT. Coffeeteria @ PJ’s.

  • Rockin’ at the Renaissance

    The morning was filled with heavy overcast and rain, the ideal recipe for making a downPAINment in the gloom! The Pax did not disappoint with a strong showing at NOMA. With 10 Pax ready to get to it, YHC cranked the tunes, then gave the disclaimer.

    Warmup

    • SSH IC x 31
    • Abe Vigodas IC x 10
    • grass grabbers IC x 10
    • IW IC x 15
    • AC Fwd and back x 20

    Time to get to it with EMOM

    • 10 burpees every minute on the minute x 10 minutes

    Mosey to the side of NOMA for Double shots with Jack Webb at the bar

    • 1 merkin with 2 air presses in the people’s chair on the NOMA wall
    • 2 merkins with 4 air presses and so on…
    • 10 merkins with 20 air presses in the people’s chair

    Mosey to the back of NOMA for Dora

    • Partner up
    • 100 Burpees cumulative
    • 200 Overhead claps in People’s chair cumulative
    • 300 squats cumulative
    • Pax 1 does exercise, Pax 2 bear crawls to bridge and back, flapjack

    Modify to bear crawl to bridge and run back as time was getting short. Called time once each group finished burpees

    Stay at the back of NOMA for Sunday Morning’s

    • 10 air presses, 5 donkey kicks, 1 balls to the wall with merkin
    • all Pax complete at least 5 rounds OYO

    The rain let up and some pax were dry. Finish off with

    • Superman IC x 10
    • LBC’s IC x 20

    Mosey back to the flag for COT.

    NMM

    • 10 Pax on a rainy Sunday morning is impressive
    • 3 of the Pax were under 18, solid young men!
    • Another low impact solid beat down!
    • 100% participation at coffeteria!

    SYITG

  • Steamin’ Catfish Platter (Mothership 2020-11-28)

    Wet and wild at the Mothership with 12 PAX: fracsac, long haul, kuch, bogey, bangs, belloq, snooze, t-square, hokie, sogo, thumb war, catfish(Q).

    Moseyed over to the Peristyle. Warmed up with Abe Vigodas, Grass Grabbers, and SSH. Moved to faces for Peter Parkers, Catlina Wine Mixers, and Parker Peters. Back to feet for self-love, then 8-counts to finish the warmup.

    5 minutes of EMOM burpees, starting at eleven, then incrementing by one up to 15 (five minutes total). SSH to shake it off and keep the heart rate up.

    Moved to sixes for core work with a round of Bruce Lees (Hammer, Leg Lifts, Crunches, Penguins, Crunchy Frogs, and 100s).

    On to the columns for a timed leg massacre. Wall sit one min, then low slow squats. Wall sit one min, then donkey kicks. Wall sit one min, then monkey humpers, wall sit one min, then bonnie blairs. Fun! Occasionally shook it off with SSH between sets.

    Circled back up on faces for Jack Webbs. Ran a lap around the Great Lawn, then Bat Wings (Arm Circles Forward, Arm Circles Backward, Overhead Claps, Seal Claps, and Moroccan Night Clubs).

    Back to flag. 5 burpees OYO for the finish. CoT, then park cleanup.

    What a tasty Catfish Platter that was! Second helpings will be available Monday at the View.