F3 New Orleans

Tag: Blowout

  • Classic Skinny – from Reluctant Yankee

    Today we arrived to the AO Q-less. I stepped up and took over.
    Fun AM because James Vaicius aka Reluctant Tiger decided to join me for a holidy early wake up call. Memorial day TAP for all men killed and wounded defending the US in combat or in defense. And to their families.

    So we ran the parking lot and circled up at the bandstand for a COP.
    SSH, Imp Walker Squats, Roaches, and Mtn Climbers x 20
    Then we ran to the row bars.
    Row bars x 20 was the count. The other groups were burpees, lungees, and shoulder taps
    Then we ran to the bridge: side shuffle, open the gates, toy soldiers per running man
    At the bridge we did Monkey Humpers, LBCs, Peters and Parkers x 20
    Then we ran to the benches
    At the benches we did step ups L/R, dips, Decline and Incline Merks, and R/L Bulgarian Split lunge,
    Then we prisoner ran to the field by the golf course. Explained Mary.

    Here we did O’Mary, Flutters, LB Obliques L/R, and Freddies x 20
    Then we ran to pull ups. Indian Run.
    Each PAX did 5 -10 pull ups then we planked until the 6.
    Then we did HORSES to the STABLE on the golf cart track.

    Happy to do some F3 with these guys. Lots of celebration of Sphinxters successful crawfish boil. And to WIllie’s crawfish.
    Sad that I missed it!
    SYITG

  • Wolf Pack Mountain – Burpee Palooza Ring of Fire – from Willie

    The PAX gathered for 530AM sharp at the WPM meeting spot on St. Charles Ave, where I announced the standard disclaimer. I also had my Bluetooth speaker and playlist at the ready. The rules are pretty simple for my music. Any PAX can skip a song, but it will trigger a 10 burpee penalty for the whole group, and there are no back-to-back skips…sorry Catfish:(). O’Douls had the honor of shuffling the songs, and it landed on “The Children will Listen” by Barbara Streisand…. The entire PAX declared a skip, and we did 10 burpees out of the gate!
    We moseyed over to the base on WPM to warm up with the following exercises all in cadence:
    SSHx20, Imperial Walkersx20, Hillbilliesx20, Self lovex20, Grass Grabbersx10, Arm Circles F/Bx10

    Once the warmups were complete, the PAX ran up the mountain stopping at each level for a Ring of Fire. All inclines were run up backwards.
    Monkey Humpers 20 total, next PAX starts at 10. Hold Al Gore while you wait.
    Couch skipped with 5 seconds left of the “Humpty Dance” – PAX did 10 Burpees.
    Low slow Squats 20 total, next PAX starts at 10. Hold Al Gore while you wait.
    Douille skipped “It’s Raining Men” – PAX did 10 Burpees.
    LBCs 20 total next PAX starts at 10. Hold a hip bridge (wife pleaser) while you wait.
    Merkins 20 total next PAX starts at 10. Hold plank while you wait.
    Mountain Climbers 20 total next PAX starts at 10. Hold plank while you wait.

    Once at the top of the mountain, I had a surprise for the PAX. Instead of a traditional ring of fire, we had Burpee Palooza Ring of Fire. Each PAX was singled out to name the artist of the current song. We did 3 burpees as a group as the new song played. Once the burpees were done, the PAX next up in the ring of fire had to name the artist of the song, if he missed it, another 5 burpees ensued, if he got it correct, we did 10 Squats. We made it through 7 of the 21 PAX in the ring before heading back to the flag. Let’s just say we did a lot of burpees, and I will leave it right there.

    Here is a list of the songs that were played in the Burpee Palooza Ring of Fire:
    Get Ready – DJ Jubilee
    Da’ Dip – Freak Nasty
    Shake it off – Taylor Swift
    For Those About to Rock – ACDC
    What a Fool Believes – Doobie Brothers
    Let’s Dance – David Bowie
    What Does the Fox Say? – Ylvis

    We made it back to the flag right on time and closed out with the COT. It’s always an honor to lead this group of great men. Already looking forward to next time!

  • Afternoon Delight – 3-22-2023 – from Almonaster

    Hello spring!

    PAX:

    – Strings
    – SOGO
    – Blowout
    – Almonaster

    Warmup:

    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Balance on 1 foot for 10 seconds – Each Foot
    The Morpheus – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Wanted to keep it simple this week. After warm-ups we moseyed back onto the track and with our trusty F3 playing cards, and with the deck cut, we ran the running men around the track. At each 3rd one, we stopped for a random deck exercise.

    We did take two stops for some dips and pullups at their respective stations.

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the opportunity to lead!

  • Mardi Gras Mambo – from Willie

    7 pax gathered on Mardi Gras day at 5:00AM to start the festive day with a beatdown. The warmup consisted of the following all in cadence:

    SSHx20, Imperial Walkers x20, Hillbillies x20, Arm Circles x10, Grass Grabbers x10, Burpees x5

    The Pax moseyed to the parking lot close by, partnered up and did the following 100, 200, 300 exercises while the partner pax ran to the end of the parking lot and back.

    Merkins, Freddie Merks, Squats

    The rest of the workout consisted of the F3 card deck, 40 cards and a lap after 10 cards. Exercises were as follows:

    Hearts – Burpees
    Diamonds – Diamond Merks
    Clubs – LBCs
    Spades – SSH

    We ended the workout with round Mary and a COT. Always great to lead this group!

  • Afternoon Delight 2-22-2023 – from Almonaster

    Ash Wednesday!

    PAX:

    – Strings
    – Blowout
    – Bullseye
    – Whopper
    – Big Willy
    – Moana
    – Almonaster

    Mosey to the Statue.

    Warmup:

    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Balance on 1 foot for 10 seconds – Each Foot
    The Morpheus – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Merkins – 20 IC
    Squats – 20 IC
    LBC’s – 20 IC

    Lap to street and back three times

    Mosey to the pullup station

    Three Pull Ups, OYO
    20 Wife Pleasers, OYO
    20 Shoulder taps, 2 is 1, OYO

    Lap to the light post and back three times. – Wait for 6.

    Mary
    Leg Lifts – 20 IC
    Freddie Mercury’s – 20 IC
    Russian Twists (Douilles) – 20 IC
    Burpees – 10 OYO

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the opportunity to Lead!

  • Afternoon Delight 2-1-2023! – from Almonaster

    Basketball Pre-game!

    PAX:

    – FCOJ
    – Subprime
    – Strings
    – Couch
    – Blowout
    – Almonaster

    Mosey to the warmup spot on the Track.
    Warmup:

    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Balance on 1 foot for 10 seconds – Each Foot
    The Morpheus – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Indian Dribble to the Bridge.

    Basketball Merkins – 20 OYO
    Bobby Hurley’s – 20 OYO
    Basketball Backward Lunges – 20 IC

    Indian Dribble to the Fountain.

    Step ups shoot Right Leg – 10 IC
    Basketball Dips – 10 IC
    Step Ups Shoot Left Leg – 10IC
    Incline Basketball Merkins – 10 IC
    Decline Basketball Merkins – 10 OYO

    Indian Dribble to the Golf Course

    Basketball under one arm Merkins – 10 each arm OYO
    Around the worlds – 10 each way OYO
    Figure 8 Dribble – 10 each way OYO
    Basketball Pain, 3 circles passing the basketball in plank position

    Indian Dribble to the Monkey Bars

    Mary:

    LBC’s – 20 IC
    Flutter Kicks – 20 IC
    Douille’s Basketball Pass (Russian Twists) – 20 IC

    Dribble Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the opportunity to Lead!

  • Sweaty Bells 12-18-2022 – from Almonaster

    Starting to feel like Christmas!

    PAX Attended:

    – Douillie
    – Dinghy
    – Blowout
    – Jingle Vader
    – Subprime
    – Willie
    – FCOJ
    – Almonaster

    Warm-up.
    SSH – 20 IC
    Arm Circles – 10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Right foot, left foot- 10 seconds each
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang!

    We focused on Essentric exercises and listened to terrible Christmas Rock music!

    Run a lap.

    Around the head – 10 each way, OYO
    Kettlebell Shrugs – 25 IC
    Kettlebell swings – 20 OYO

    Goblet squats X 10 IC
    Right arm squat thrust X 10 IC
    Left arm squat thrust X 10 IC

    Rinse and Repeat

    Run a lap.

    2nd Set

    Overhead press X 10 IC
    Right arm rows X 10 IC
    Left arm rows X 10 IC

    Rinse and Repeat

    Curls to stop sign and Tricep Ext Back.

    3rd Set.

    Kettle Bell pull Throughs X 20 OYO
    Right arm plank rows X 10 IC
    Left arm plank row X 10 IC

    Rinse and Repeat

    4th Set
    LBC’S X 20 IC
    Hello Mrs. Claire X 20 IC
    Ukranian Douillies X 20 IC

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer
    Coffeeteria

    Thanks for the opportunity to lead!

  • God Save The Queen (and us) – from Tinkles

    Good idea, poor execution. We ventured away from higher learning and back to our playground roots. After a warm up we BLIMPED our way down St. Charles to Daneel playground. Partnered up for some Dora 1-2-3 with burpees, LBC, and squats. Noted on the corner was the house of one of our limey pax flying the Union Jack. A moment of silence was considered but we were short on time. Indian run back the flag with modification and chaos ensuing. Oh well. Count off and namorama with a welcome back to Poboy. Blessings for a great weekend.

  • Special Teams – from Tinkles

    The pax was still mentally numb from watching LSU put the special in special teams late into Skinny Eve. Despite that, 15 strong showed up at 5:30 on Labor Day for a great start to the day. The game chatter at least helped pass the time and good beat down was had by all.

    Warm up: arm circles forward and back, SSH, IW, Mountain Climbers, Squats

    Beatdown: ran around the loop mixing Indian runs with individual tempo work. Swept the 6 and stopped for merkin ring of fire, bench work, some Mary, and lastly 10 burpees.

    Back at the flag with some time to spare and plank work.

    Count off, namorama, intentions. Well done fellas!

  • 55k Pregame – from Landing Strip

    The goal this morning was to meander the AO through the park on the way to meet Rudy and his 55k krewe…so that’s what we did!

    Warmup:
    We moseyed to the crepe myrtle grove to do the following:
    -20 x SSH
    -15 x Self Love
    -15 x Imperial Walkers
    -15 x Hillbillies

    Then we moseyed across the track to the Drew Brees Playground for a station workout with the following activities:
    -Pull-Ups
    -Merkins
    -LBCs
    -Flutter Kicks

    Then we moseyed up to the pull up bars for another station workout with the following activities:
    -More Pull-Ups
    -Leg Lifts
    -LBTs
    -Hello Dollies

    Then we moseyed up to the Zoo to await the 55k krewe. While we waited, we did some Dora with the following activities:
    -Penguins
    -SSH
    -Rosalitas

    Mid-Rosalita, we were serenaded by Mahatma blaring Aerosmith’s Dude Looks Like a Lady. From there, we cheered on the 55k participants, did 5 burpees and 55 of another exercise, had some refreshments and got on the road!