F3 New Orleans

Tag: Breadsticks

  • Armistice 2020

    I looked for a good Veteran’s Day themed WOD and found 2 that I liked. I wasn’t sure how long it was going to take to complete (particularly Catfish) so the plan was to have everyone complete WOD #1 and then transition to WOD #2 with the left over time for AMRAP. Turns out WOD #1 was all that was needed.

    Warm up:

    Mosey around the traffic circle and end at the second intersection. Circle up.

    • SSH x 20 IC
    • Windmills x 10 IC
    • Arm circles fwd/rev x 10 each IC
    • Hillbillies x 15 IC
    • Peter Parkers x 15 IC

    Tha Thang:

    Everyone would need to grab a bench throughout Roosevelt Mall. The plan was to complete the WOD and record your time.

    11 rounds for time

    11 Mountain Climbers

    11 Squats

    11 Hand release Merkins

    11 Box jump burpees

    200 meter run (this consisted of running around the neutral ground to the bench opposite where you started)

    Kudos to Catfish as he was the only PAX to complete all 11 rounds. As the time approached 6:15 PAX were instructed to head back to the flag once they had finished their respective round for some Mary.

    Count-off, Name-o-rama, Announcements, Intentions, COT.

  • Swolefest 11-9-2020

    5:30am on Monday morning felt like it came quickly this week. But once it hit, it was time to start off the week right with a little F3 Swolefest beatdown:

    Warm Up:

    • side straddle hops – 20 in cadence
    • wind mills – 10 in cadence
    • plank jacks – 20 in cadence
    • arm circles – 10 forward, 10 backward in cadence

    The Thang:

    Dora 1-2-3 – partner up. One partner does the exercise, while the other partner runs a lap around the traffic circle  

    • 100 flutter kicks with the block (cadence count in your head) – 1,2,3, one, etc
    • 200 squats with the block
    • 300 curls with the block

    Cool down lap around the circle

    Dora 1-2-3 – again with partner. One partner does the exercise, while the other partner runs a lap around the traffic circle  

    • 100 standing overhead press with the block
    • 200 side ab raises with the block (rotate side each time)
    • 300 bent over rows with the block

    Cool down lap around the circle. Then:

    • Dips on the big concrete circles – 20 in cadence  
    • 8 count body builders – 10 on your own

    Next, we did the count-off, name-o-rama, announcements, intentions & prayer. As always, thanks for the chance to lead, fellas. It’s always a pleasure.

  • Pull-Ups Can Be Swole Too

    The first disclaimer this morning, as I turned on my speaker and it immediately died, was that I forgot to charge may speaker last night. Swole Fest just ain’t as swole without some good 90’s tunes. So we had to make due with the iPhone speaker. Just not the same. Apologies to the Swole Fest Pax for letting you down so early on a Monday. Ashamed, I stumbled through the rest of the disclaimer and we got to work.

    Warm-up COP: SSH x 20 IC, Windmills x 10 IC, IW x 20 IC, Grass Grabbers x 10 IC, Arm Circles 10 Forwards 10 Backwards IC, Mountain Climbers x 20 IC

    We started with a Swole Fest cinderblock reverse pyramid. Time to get swole. 5 exercises, 3 rounds, decreasing reps.

    Shoulder press x 20 IC, Curls x 20 IC, Goblet Squats x 20 IC, Rows x 20 IC, Chest Press x 20 IC

    Shoulder press x 15 IC, Curls x 15 IC, Goblet Squats x 15 IC, Rows x 15 IC, Chest Press x 15 IC

    Shoulder press x 10 IC, Curls x 10 IC, Goblet Squats x 10 IC, Rows x 10 IC, Chest Press x 10 IC

    Next we moseyed to the Foundry. We worked the front, now time to work the back. And what better way to get Swole than to bring back Pull-Ups. Pull-Ups have always been a staple of the Foundry and City Park, but we had to abandon them for while during Covid when the exercise equipment was off-limits. Now that the equipment is back open, the Pull-Ups are back on. 3 stations, 2 rounds:

    Pull-Ups x 10 (the count), Rows, Super-Mans, Dips

    We moseyed back to the front of the Children’s Museum, grabbing our blocks on the way, for 11’s.

    Deep Squats on one side, Jump Lunges on the other side.

    Cinderblock in the middle.

    When crossing to one side, 10 Curls in the middle.

    When crossing to the other side, 10 Shoulder Press in the middle.

    We moseyed back to the flag for count-off, name-o-rama, announcements, intentions, and prayer. Thank you for the privilege to lead.

    Walleye

  • The Track S.T.O.M.P.

    Gentlemen,

    We did things a little differently at the STOMP this week, but we still got in plenty of running. After issuing the disclaimer, we mosey’d to the track. Once at the track, we circled up and did a brief warmup:

    • Side straddle hops – 15 in cadence
    • Mountain climbers – 20 in cadence
    • Windmills – 10 in cadence

    After the warmup, we partnered up for the Track S.T.O.M.P.

    1 lap Track S.T.O.M.P.

    • Partner up
    • Each group can choose what pace they want to run at
    • The partners need to stay together the whole time  
    • Once a group is done, that group joins one of the groups who hasn’t finished yet

    Then:

    • Each group does 1 lap around the track, then does 25 Low Slow Squats
    • Each group does another lap around the track, then does 25 T-merkins
    • Each group does another lap around the track, then does 25 ab O’s
    • Each group does another lap around the track, then does 25 Mountain Climbers
    • Each group does another lap around the track, then does 25 Plank Jacks

    Once all the groups were finished, High Rise gave us a 15 count to recover. After that, we did the 2 lap Track S.T.O.M.P. This is similar to the 1 lap Track S.T.O.M.P. with the only differences being that each group runs 2 laps before doing each of the exercises, and each of the exercises are 12 reps instead of 25 reps. We ran out of time before being able to fully complete the 2 lap track S.T.O.M.P., so with about 5 minutes left, we came together and did 1 final lap around the track as a group with all of the PAX. Overall I think each group logged somewhere between 2.5 – 4 miles for the morning, which is solid.

    After the final lap, we mosey’d back to the flag. We did the count-off, name-o-rama, announcements, intentions & prayer. Thanks for the opportunity to lead, fellas. I am thankful to be a part of F3.

  • Celebrating the Six

    Conditions:  Humid and Partly Cloudy.  73 degrees, 100% humidity.  Wind 4 mph from the NW

    The Thang

    We divided up into nine teams to play some Rarájipari.  Teams of 4 or 5 kick a baseball as they run.  No real rules other than you have to kick it everywhere you go.  Today each team had to visit four landmarks to collect a playing card.  They could collect the cards in any order. First team to make it back with all four cards and the ball was the winner.  The landmarks were the Peristyle, The Dueling Oak, The Singing Oak, and the Rugby Pitch.  Overall mileage was roughly 3 miles for the efficient teams, over 3.5 for some of the more directionally challenged teams. 

    Cool Down

    As teams arrived back to the start High-Rise led as he took stretch requests and YHC closed us out with a little Mary before we sealed the deal.

    NMM

    • Chaos ensued at the start.  A couple of Pax went down with turned ankles and balls were lost.
    • We started with nine balls.  We ended with five.  Not sure of the specifics, but one team was rumored to have lost two balls somehow.
    • One team lost a ball off the Wisner Bridge.  That leads to a number of questions.
    • The teams that went to the Peristyle first had to weave their way through a Zumba class to get to the flag. 
    • This workout was much more compliant with Corona restrictions than what Papa Smurf did on Monday.  Although our pods were sharing the same ball, YHC was the only one without shoes.  CDC guidelines limit shoeless Rarájipari players to one per team.  In an abundance of caution, other teams shod all of their players.    
    • Some teams were looking for Dueling Oaks.  Just to clarify, the Oaks themselves have no beef with one another.  The Dueling Oak, singular, was the location of many a human duel back in the day. 
    • T-claps to Rudy, Boo-Boo, and Kuch for helping YHC put the flags out this morning. 
    • T-claps to Bushwhacker and Cowbell for making the trek from the frigid North.  Cowbell was showing off a strong sock game today.
    • Every Rarájipari team has a 6.  And depending on what group we are in, that could, for the most part, be any one of us.  The fast guys are usually controlling the ball up front and the 6 is keeping a consistent pace trying to keep up.  You may be falling farther and farther behind, but you keep running.  You keep plugging away.  Inevitably someone kicks the ball into the shrubs, or into a giant mud hole, or off the Wisner Bridge and you catch up.  It’s hard to overstate the importance of consistency in every aspect of our lives.  Keep plugging away – you’ll get there.      

  • Eddie Van Halen Tribute

    I had previously signed up to Q Swolefest not realizing that this would the convergence week. I assumed the PAX number would be low but the energy and effort would not. In order to help with the energy I opted to pay tribute to one of the great guitarists of our time and we rocked out to a Van Halen playlist this morning. Once 5:30 rolled around and I saw 6 PAX but only 2 cinder blocks and a BOSU provided by yours truly modifications would have to be made.

    Warm up:

    • SSH x 20 IC
    • Windmills x 10 IC
    • Grass grabbers x 15 IC
    • Arm circles fwd/rev x 10 each IC
    • Self love x 15 IC
    • Mountain climbers x 20 IC

    Tha Thang #1:

    My plan was to have everyone partner up for some Flora 1-2-3 with our cinder blocks. Well with only 2 cinder blocks present modifications were made. PAX was split into 2 groups of 3 and the block would be rotated. Also instead of combined 100-200-300 reps we did a combined 100-240-325 to ensure everyone got equal number of reps.

    • 100 combined reps merkins on block. While PAX #1 performs 10 merkins on the block Pax #2 and #3 plank until it is their turn. Rotate through until 100 reps performed
    • 240 LBCs with block on chest. While Pax #1 performs 20 LBCs with block on chest Pax #2 and #3 perform static leg hold until it is their turn. Rotate through until 240 reps performed.
    • 325 Goblet squats. While PAX #1 performs 25 goblet squats Pax #2 and #3 hold Al Gore position until it is their turn. Rotate through until 325 reps performed.

    Tha Thang #2:

    Splint into 3 groups of 2.

    Round 1 upper body, group on BOSU is the timer. Rotate through each station:

    • Group 1: PAX #1 performs 20 merkins on BOSU while PAX #2 planks. Swap.
    • Group 2: PAX #1 performs curls with block AMRAP while PAX #2 planks. Swap.
    • Group 3: PAX #1 performs overhead triceps extension AMRAP with block while PAX #2 planks. Swap.

    Round 2 lower body, group on BOSU is timer. Rotate through each station:

    • Group 1: PAX #1 performs 20 squats while standing on BOSU and PAX #2 holds Al Gore.
    • Group 2: PAX #1 performs forward lunge with twist while holding block AMRAP. PAX #2 holds Al Gore.
    • Group 3: PAX #1 performs reverse lunge with twist while holding block AMRAP. PAX #2 holds Al Gore.

    Mosey over to the Foundry for a pull up ring of fire. PAX performs 10 pull ups while everyone else holds plank. Rotate through until all PAX have performed 10 pull ups. Mosey back to the flag.

    Countoff, Name-o-rama, Annoucements, Intentions, and socially distances COT. It was great to lead again and for all PAX interested in Swolefest please invest in a block or 2.

  • My Return to Okwata

    My return to my home base, Okwata, was exciting since I haven’t been here since the Murph in May. I know this AO always offers the potential for the toughest workouts between the elements and structures/obstacles offered. I was excited to know that there was no Q on the sheet because I wanted the challenge to lead this morning.

    When I arrived, I was greeted by the beautiful sight of 4 newly-minted shovel flags that we were hard at work last night finishing. It truly is amazing to see this when you arrive to workout.


    5:30 hit and after the disclaimer, we moseyed to the fountain for some high knees, butt kicks and carioca left and then right. We circled up in front of the fountain for warm-up.
    SSH x 20

    Imperial Walker x 20

    Peter Parker Peters x 20

    Arm Circles 10 front and 10 reverse

    20 Seal Claps

    20 Overhead Claps

    Self Love

    Moseyed to the House of Pain for a circuit workout which was divided into:

    Low Slow Squats

    Merkins

    Lunges

    Pull-Ups

    Timer was a run to the first oak tree on the sidewalk toward Canal and back to the HOP. We completed one round, and I decided to poll the PAX for the next challenge. We had one vote for a run and the rest chose levee work. They chose wisely…

    We hit the levee for 11’s starting with 8-count body at 10 reps, 5 plank jacks at the top of the levee (both ways) and low slow squats 1 rep. I called it when our six got to 6 eight counts and 5 low slow squats. We moseyed back to the grass in front of the fountain where we completed the 11’s as a group with 15 eight count body builders and 21 low slow squats.

    We concluded with 5 minutes of Mary.


    30 seconds of Halos clockwise then 30 seconds counter-clockwise

    1 minute reverse crunch twists

    1 minute dynamic planks

    1 minute chainsaws

    1 minute controlled, slow big boy sit-ups

    We closed with count off, name-o-rama and prayers of gratitude/safety from the storm. Always an honor to lead.

  • Swolefest 10-5-2020

    The Swolefest AO is a great place to start off the week. Throwing around the cinderblock is a good way to get the blood pumping and the body moving. Today was no different. When 5:30am hit, I issued the disclaimer and then we proceeded with the warmup:

    WarmUp:

    • Side straddle hops – 20 in cadence
    • Mountain climbers – 20 in cadence
    • Windmills – 10 in cadence
    • Arm circles – 10 forward, 10 backward in cadence

    After the warmup, it was time to get it on. So we proceeded with the thang.

    Tha Thang:

    DORA 1-2-3:

    • 100 curls with the block
    • 200 bench press with the block
    • 300 plank jacks with the block

    Highrise gave us a 30 count, then we went ahead & did another DORA 1-2-3

    DORA 1-2-3:

    • 100 leg raises over the block
    • 200 step ups with the block
    • 300 bend over rows with the block

    Once we finished with the second DORA, it was right at 6:15am, so we did the count-off, name-o-rama, announcements, intentions & prayer. We also had an FNG out there with us in the Gloom this morning. He was a friend of Belloq & Tool, and he did well out there during his first beatdown. After the name-o-rama, he went into the middle of the circle and told us a little about himself. After some deliberation, the consensus on his F3 name was “Heart-o-Quack.” Welcome Heart-o-quack. Hoping to see you in the Gloom for more beatdowns in the future. As always, thanks for the chance to lead, fellas. It’s always enjoyable.

  • No Peace Without War

    Like many of you, I’ve taken to reading and following David Goggins, whose story is both inspirational and at times, crushingly real. I won’t spoil any of it – the book is well worth the 20 bucks.

    One of Goggins’ guiding principles is the concept of going to war with yourself on a daily basis. He believes in challenging yourself, putting yourself in uncomfortable or impossible positions where you’ll be forced to make a decision to either quit or push through. Only by choosing to accept and push through the pain does real growth occur. This of course turns out to be a metaphor for life, where our ability to handle the difficult, the uncomfortable and the stuff no one else can do leads to true fulfillment.

    Today, as we set out on absolutely perfect morning, greeted by a breeze, temperatures in the 70’s, and a perfect sunrise, I borrowed some words of encouragement from his book. It’s only by giving more than we thought we had when we got there this morning that we grow. I think we all lived up to that today.

    Quick warmup of SSH, Hill Billies, Arm Circles and Mountain climbers, followed by a brisk run (thanks Catfish) to the base of the intersection.

    Once we arrived we partnered up for some 1. AMRAP Mary (to give the shoulders a break from Iron Pax) 2. sprints up and mosey down the levee.

    Once complete, we lined up for an Indian Run down the levee. Swept the 6, turned back for a Bataan Death March all the way back. As we got close, everyone was instructed to drop for burpees and sprint it out.

    We swept the 6 and headed back to the flag for some burpees to seal the deal as the clock struck 6:15. Moment of silence to focus on thankfulness for the present and how we could help others today. Surge led us out with the prayer for generosity.

  • Elvis Death Day Foundry

    Elvis Death Day Foundry

    43 Years since the passing of the King on August 16, 1977. Every year YHC plans a beatdown to honor Elvis Aaron Presley. This year is a couple of days late, but nevertheless it shall be done.

    W/U

    • SSH x 43
    • IW x 15
    • HB x 15
    • AC x 10 x 10
    • MC x 20
    • JL x 10

    The Thang

    • Route 66 w/ Squats to the end of Roosevelt Mall – plank & wait
    • Mosey to the backside of NOMA for 5 Sunday Mornings (the anniversary of Elvis’ death was this past Sunday)
    • Recovery walk to the front side of NOMA for a Tabata Merkin Trilogy – Tabata including Merkins, Rocky Balboas, Derkins, Flutter Kicks, Irkins, Box Jumps) x 2
    • Circle up around the fountain for the “Lazy Q” – Another round of Tabata where each PAX calls out the next exercise.
    • Mosey back to the Flag – Mary & wait.

    Counterama, Namerama (welcome Mama’s Pride), Annoucments (register for Iron Pax), Intentions (Two different 36 y/o men who were called by the Sky Q to come home).

    Thank you for the opportunity to lead. SYITG

    Da Parish