F3 New Orleans

Tag: Blowout

  • Honoring RunCajunRun plus bonus burpees – from Hokie

    I was honored to get my passport stamped and to journey down to visit with team Sweaty Bells.

    King Kong, Almonaster, Douille, SubPrime, PopALock, Blow Out, Moana and I were all excited to have a guest appearance by Man of The Year Gabrielle 😉

    9 HIM honored RunCajunRun with some running between kettle bell sets and still honored January with 100 Burpees lagniappe while also adding 150 reps with Kettle Bells as follows:

    50 Lunges with Kettle Bells
    .47 mile loop of parking lot
    Baseball toss in plank position (in lieu of boring shoulder taps) while waiting on the SIX aka Hokie

    40 shoulder presses with Kettle Bells
    .47 mile loop of parking lot
    Baseball toss in plank position while waiting on Hokie

    30 chest presses with Kettle Bells
    .47 mile loop of parking lot
    Baseball toss in plank position while waiting on Hokie

    20 rows with Kettle Bells
    .47 mile loop of parking lot with the extra of 10 burpees at each corner plus mid point on long stretch along Magazine
    Baseball toss in plank position while waiting on Hokie

    10 Tricep extensions with Kettle bells
    then 10 burpees before running across parking lot for 10 burpees
    back to the start for 10 more burpees, back across for 10 more and then back to circle for final 10.

    Thanks for endulging me. I enjoyed my trip to the far off land known as SweatyBells and hope I get another return visit to Q in the the 2nd quarter. I also welcome any of you to come visit Monday’s at The Joy at The View and to lead me in a coupon beatdown.

    We closed and journeyed to the other side of the park to cheer on some of our running brothers as they finished their RunCajunRun with 7-13 miles.

  • Forgot I signed up to Q by Dry Socket – from Cyrous Ardalan

    A surprising Q as I initially thought I was signed up for Wednesday! Without a watch I figured I would step up to humbly lead these men into confusion.
    We started with some SSH, Grassgrabbers, Peter parker, Parker Peters, Arm circles, Rev Arm circles and overhead Claps.
    We then ran through the park and at each light post did B L I M P S. 4 laps so a total of 40 Burpees, 40 Lunges, 40 Imperial walkers, 40 Merks, 40 Squats

    Then we came around and half the group did 2 laps around the parking lot while the other group did 15x LL and RL step ups and 15x LL and RL power ups.

    Some of the PAX were unaware I had no concept of time this morning and luckily Chowda and Douille were giving me the correct time when I asked for it.

    So then we began a nice game of ring of fire with 20 merkins total 2 times around.

    After that were some core exercises consisting of LBCs, Dying cockroach, Freddie merks, Low Country Crab, Wife Pleasers.

    Realizing there was still time left, we ran 2 more laps around the parking lot and then ended with 20 Merks at the flag.

    All in all I think we got in a great workout…sorry for the confusion. Be it mine or the PAX. DS.

  • Best Bank Batture – 2-23-2021 – from Almonaster

    Went west of the river looking for some miles and a great view!

    PAX:

    – TSquare
    – Shortbus
    – King Kong
    – Blowout
    – Willie
    – Almonaster

    Warmup:

    Lap around and then into the Shelter
    SSH – 15 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Balance on 1 foot for 9 seconds.
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Mosey to the Parking Lot

    Merkins – 20 OYO
    LBC’s – 40 OYO
    Take a lap
    Wait and plank for the 6
    X’s 3

    Mosey around the Court Buildings across the ramp to the levee

    11’s

    Start with 10 Burpees at the bottom.
    Cross the street and run up the levee for the first Wife Pleaser.
    Until 11’s are accomplished.

    Mosey to the Cubbies up the street and through the Arch.

    Incline Merkins – 20 OYO
    Steps – alternate legs – 10 each OYO
    Flutter kicks – 10, 2 is 1 OYO
    Russian Twists (Douilles) – 10, 2 is 1
    X2

    2.11 miles accomplished.

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the the opportunity to lead!

  • 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.

  • 12 Days of Fitmas – from Bolt

    The mosquitoes turned out along with 20 PAX total for my VQ. Feeding on energy from the group we started with a short mosey around the clubhouse parking lot to circle up at the pavilion for an attempt to warm up enough for lactic acid to be released. I think I’m the only one who experienced that after SSH, Lounge Singers on each side (Angie’s List’s new favorite), Grass Grabbers in the middle, Peter Parkers, Parker Peters, Hillbilly Squats, Arm Circles froward/back, Moroccan Nightclubs, Seal Claps, finishing with Self Love.

    The workout began with really bad singing of the 12 Days of Fitmas, taking us through 12 different exercises with guest singing appearances from Kermit the Frog and/or Cookie Monster depending on who you ask.
    Day 1: Mosey
    Day 2: Merkins
    Day3: Shoulder Taps
    Day 4: Lunges
    Day 5: Burpees
    Day 6: Squats
    Day 7: Diamond merkins
    Day 8: Big Boy sit-ups
    Day 9: Plank Jacks
    Day 10: Superman
    Day 11: SSH
    Day 12: Mtn. Climbers

    With 11 minutes left, we put our fate in the “deca-die” of pain, rolling for random exercises (OYO) including 15 tuck jacks (twice), 15 jump lunges, 20 tricep dips, 20 burpees, 30 mountain climbers, 15 Vladimir Douillies, 20 merkins. Mosey to flag for 20 dying cockroaches, CoT, name-o-rama: welcoming in FNG, Escrow, and finishing with announcements/intentions and prayer. F2 coffeeteria followed, immediately preceded by hosing the dog crap off my shoe which I apparently carried the entire workout.

  • Aloha Bells

    Cool morning at 6:30 zoo parking lot.

    Workout began with a custom F3 Hawaii playlist: https://open.spotify.com/playlist/2N2sjLjUJN4klBJb334C1z

    Warm up

    • SSH
    • Calf stretch
    • Arm circles front, back, chinook, Moroccan Nightclub

    Farmers carry to the fly with intervals of one-armed curls ten in each side, one armed walking presses ten on each side

    Circle up at the fly for:

    • Tricep extensions x 20
    • Rocky balboas in cadence for count of 20
    • Goblet squats x 20
    • Rocky balboas in cadence for count of 20
    • One armed swing x20 each side
    • Rocky balboas in cadence for count of 20
    • Kettle Bell toe touch (extend KB one arm touch opposite toe) x20 each side
    • Rocky balboas in cadence for count of 20
    • Kettle Bell press x 20
    • Big boy sit-ups with bell x20
    • Rocky balboas in cadence for count of 20
    • Pistol squats x20
    • Rocky balboas in cadence for count of 20
    • Kettle Bell Snatch x20 each side
    • Rocky balboas in cadence for count of 20
    • Kettle Bell Swings x20
    • Rocky balboas in cadence for count of 20
    • Kettle Bell Thrusters x20
    • Rocky balboas in cadence for count of 20

    Then repeat all above (excluding thrusters) with reps of ten.

    Farmers carry back to flag with ten single arm curls each side and ten presses each side.

    Name-o-rama, announcements, intentions, and Café Gabby.

  • Ponder the Justifier

    Rolling in hot, time to go for the Fatty. Warm Up:

    • SSHs 20xIC
    • Imperial Walkers 20xIC
    • Low Slow Squats 20xIC (then without break 20-second hold)
    • Self-Love 20 OYO

    Burpeeplazooza: Every minute on the minute (EMOM): 15 burpees, then 14, then 13, then 12, then 11, then 10. For a total of 75.

    Mucho Chesto:

    • 20 Regular Merkins
    • 15 Diamond Merkins
    • 15 Wide Merkins
    • 10 Right Back Merkins
    • 10 Left Back Merkins

    Core core:

    • 20xIC Pondering the Justifiers (LBCs with hold for counts 1-3)
    • 20xIC Dying Cockroach
    • 20xIC Russian Twist
    • 20xIC Crunchy Frog

    Mosey to the track and back around to the shelter for the Leg O Rama:

    • 20 Right Leg Step Ups
    • 20 Dips
    • 20 Left Leg Step Ups
    • 20 Incline Merkins
    • 20 Right Leg Power Ups
    • 20 Decline Shoulder Taps
    • 20 Left Left Power Ups
    • 1 minute of wall sit
    • 5 Box Jumps

    Circle of Mary

    • T, Y and Ws – 20xIC each
    • Superman to Boat with 20-second hold for each– 4x
    • Dr Ws – 20xIC
    • Hello Dollys – 20xIC
    • Flutter Kicks – 20xIC

    Close out with 10 burpees. Then Count Off, Name O Rama, Announcements, Intentions and COT. Thanks, Dude. It’s sweaty out there, stay hydrated.

  • Backb-LAST

    Who knew when we posted Monday AM that would be the last Skinny for awhile? Not me. I texted Hawg on Sunday night to make sure we were good still fighting the good fight and I felt reassured. Monday’s beatdown was healthy socially, mentally and physically. We kept our distance. We got the work in. By Monday night group sizing had been reduced to 10 or less. Some saying that the family unit was big enough-shouldn’t get any bigger than that. Monday night at 730. Hawg called me again and this time we both knew that we had to shut it down. F3 sites around the Nation were shutting down -so that we can do the right thing and be good citizens. PRactice what we preach and live 3rd. So we now have a F3 hiatus. So for now and for Uptown NOLA this is the Last Backb-LAST. Until we can gloom again.

    El Wire was the Q – Wire and Jingle Vader are technologically challenged – I wanted to record this last workout for posterity – so I will pen El Wire’s Q.

    Circle UP-

    Jack OFF – ssh x 20, seal jack, plank jacks, smurf jacks x 20

    Then we mosey’d to the bandstand/oak alley.

    At the alley. We had a MERK station by bandstand – run to row bars and do Burpees, run along the track to pull ups for VUPS then run through parking lot to the tables and do DIPS. We started round one with 10, round 2 with 15, round 3 with 20, round 4 with 20, backdown to 15, and then we finished before we could continue the cycle.

    Nice Q El Wire – thanks for stepping up. Fingers crossed that when Covid-19 is done that you will finally start writing some BBS.

  • Just the Bell, Just to See How it Feels…

    Fresh off of a month of running for Run Ranger Run (congrats to everyone that crushed it), QIC decided to slow things down a bit, and focus strictly on kettlebell exercises. We circled up right next to the river for the following warm up all in cadence:

    SSHx20, Arm Circles F/Bx10, Imperial Walkersx20, Grass Grabbersx10, Abe Vagoda’sx20, Halosx10 each way. 

    We stayed in our circle and performed the following exercises all in a slow cadence:

    Single Arm x15 both sides, Single Arm Triceps x15 both arms, Double arm curlx20, Double arm Tricepx20

    After a short suitcase carry to the shelter the following was completed for the lower body portion of the workout, all exercises in cadence:

    KB swingsx20, Goblet Squatsx20, Bulgarin Split leg squatsx20 each side

    The PAX then suitcase carried to the soccer field for the following shoulder and core exercises all in cadence:

    Overhead Press x20 each arm, Rowsx20 each side, Romainian dead lift (this was interesting)x10 each side, Big Boy Sit Ups x 20, Thrustersx15 each side, Russian Twistx15 each side.

    We circled up for count off, nameorama, and prayer, then adjourned to PJs for coffee.

  • 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!