F3 New Orleans

Tag: Brexit

  • 2 to 22 too – from Russo

    Cool for some, not for others this morning as a dozen HIM took to the streets to make themselves stronger. Very basic this week as I’ve run out of creativity but not heart.

    Warmup IC 10x
    – SSHs
    – imperial walkers
    – Self love
    – arm circles
    – Good mornings
    – High knees
    – Torso twists

    Thang

    Given the date, I had to throw in the number 2. We would mosey around, stopping periodically for some combination of 2 burpees plus 22 of one or two exercises:
    Lunges
    Squats
    Monkey humpers
    Jump squats
    Merkins
    Wide merkins
    Shoulder taps
    Plank jacks
    Gas pumps
    American Hammers
    Crunchy Frogs
    Leg raises
    Flutter kicks
    SMCs
    Apollo Ohnos
    Freak Nastys
    Step ups
    Box jumps (though only 11)
    BSSs

    Midway through we made it to the Splashpad for two calf raises up each step and 2 rounds of slalom the columns.

    Back at the flag, it was 11 IC penguins, LBCs, flutter kicks and we closed with COT, NOR, A, and P.

    I enjoyed the camaraderie of each of you and thanks for joining.

    SYITG

  • Grants Tomb – from Akbar

    Mild, foggy gloom this Saturday as 10 took the red pill for Grants Tomb. In honor of Ulysses S. Grant, our 18th president who adorns the $50 bill, we would mosey around doing 50 reps up and down the Lakefront.

    Fun Fact: Grant was invited to Ford’s Theater by President Lincoln on the night of Lincoln’s assassination, but he turned him down.

    Warm up x 15 IC. SSH, Hillbilly, IW, arm circles, self love, shoulder taps, grass grabbers and other things

    Mosey to the Shaft for Grants Tomb: 25 reps on the wall, various styles of Mosey @ 25-30 yards, 25 reps at the other end, mosey back.

    George Thorogood’s, Bear Crawl, Tuck Jumps
    Freak Nasty, Sprint, Superman
    Peter Parker, Crab Walk, Donkey Kick
    Stone Mountain, Sprint, Copperhead Squat
    Squat Jump, Long Skip, High Knees
    Plank Jacks, Murder Bunny, Shoulder Taps
    Good Mornings, Sprint, Big Boy Situps
    Irkin, Sprint, Apollo Ohno’s

    Mosey toward the Gazebo for abs:

    Flutter kick, 20 s Left side plank
    Leg Raises, 20 s Right Side Plank
    Crunchy Frogs, Mountain Climbers
    Hello Dolly, Superman
    American Hammers, J’Los
    Rosalita , Scuba Steve

    Mosey to the flag for several sets of below exercises x 10 IC

    Merkins Stone Mountain, 8 count Body Builder, LBC’s, and finish with 100 100’s

    Announcements: Run Cajun Run sign up for February; Grundy’s Nightmare After Christmas end of January.

    Count, Name, and UHC prayed us out.

    SYITG,

    Akbar

  • KISS with Crucial Taunt – from Jose10k

    Late Friday evening, when everyone else was busy pretending their weekend plans were too important to sweat it out, I decided to keep it “simple stupid” and crank out a Murph at the marsh. Because why not combine the serenity of nature with a borderline masochistic workout, right?

    We kicked things off with a quick warm-up around the flag—mostly to loosen up, but also to stall and hope for a miracle excuse to skip leg day. No such luck. Straight to the marsh we moseyed, where we proceeded to grind through 20 sets of 5 pull-ups, 10 push-ups, and 20 squats.

    Now, here’s where the comedy gold begins. You’ve got Bird over there doing jump squats with a full spin like he’s auditioning for Cirque du Soleil, and Zoolander showing off with thumb-only pull-ups and one-legged inverted Bulgarian split squats. The rest of us? Oh, we were doing our own kind of heavy lifting—debating whether Guns N’ Roses could out-mosh New Kids on the Block, swapping embarrassing stories about our ‘90s crushes, and contemplating if VH1’s Behind the Music counts as cardio.

    After wrapping up the Murph and rethinking life choices, we moved on to some Lt. Dan lunge-walking—because who doesn’t love a good Forrest Gump reference in the middle of quad destruction? We finally ran into Grundy, who had been “enthusiastically” searching for us by running laps around the lakefront. (Sure, buddy. We believe you.)

    Stop signs became our new nemeses, where we busted out 20 squats at each one. At the second-to-last stop, we switched it up with two rounds of 20 penguins and 20 LBCs because nothing screams camaraderie like flapping around like aquatic birds. A few brave souls sprinted to the flag to finish strong while the rest of us casually redefined what counts as a “sprint.”

    We wrapped up with C.O.T., where Russo prayed us out, undoubtedly asking for divine intervention to heal our sore muscles and to forgive Bird and Zoolander for showing us all up.

    Thanks for letting me lead, gentlemen. Next time, let’s try something harder—like keeping a straight face when Zoolander breaks out those one-legged shenanigans again.

  • Coming to you live in 25, first Saturday beatdown of the year! – from Jose10k

    OK Waterpik was the only one out there early doing the pre-thing. It was a nice chilly morning. Started off with the usual warm-up size straddle hops torso twist grass grabbers windmills you know you got the usual Bushwacker grumble grumble as always. All right mosey to Noah’s ark this is where my partner in crime Jv took over. It was a simple Dora 100 Americans 200 LBC’s 300 squats while partner one did the exercise partner to ran the block. After that I took over and we decided to mosey to the marsh stopping at every other stop sign to do 23 squats 10 Merkens in honor of Notre Dame winning 23 to 10 against Georgia. Once we got to the basketball courts, we split it up into three teams each team two teams battling on the basketball courts for six minutes while the third team was on the playground equipment doing sets of five pull-ups 10 Merkins 15 squats rinse and repeat over and over again Both teams ended up in a tie which to be honest I didn’t prepare for that so we kind of waste a little bit of time trying to figure out who was gonna be the next team up. My team got destroyed Truecoat and Zoolander, which is too much in the paint for our only one basketball player Grundy to try to compete against him then we mow it all the way back straight around there circled around the flag And then Butt Splice and Manny join us for coffee afterwards, which is always a pleasant surprise and that’s about it nightmare after Christmas or nightmare before Valentine’s Day or nightmare during Mardi Gras season or hell it might be nightmare on Memorial Day, but Grundy’s getting some coming soon so be on the lookout for thatI appreciate y’all coming out. Appreciate Jv help me you and I’d say I’m out. See you in the glom gentlemen.

  • December Flickerball Challenge – from TruCoat

    A robust group assembled Saturday morning for some friendly strife on the Northshore Flickerball Field and a bit of personal challenge. The group began the work-out by competing in an abbreviated IronPAX 2022 Challenge, CARE BEAR SQUARED. Each competitor completed several iterations of a 100-yard course, with sets of 25 air squats, merkins, big boy sit-ups, and burpees interspersed by different forms of the bear crawl. Most hit the intended mark of 250 reps or 2.5 total iterations in the 20 minutes allotted.

    With the warm-up complete, we turned to the main event, Youth versus Beauty (Seniors) in a 25-minute game of flickerball. As expected, the Seniors built momentum early and took the lead as Zoolander whizzed one into the narrow goal. The game remained 1 to nil despite constant attacks by the Seniors, with the Youth’s star defended, Dukes of Hazzard, devoting his body multiple times to the ensure a solid defense! Dukes’ dedication sparked several inspired runs by the Youth, capped off three times by the unstoppable Brexit. With the score flipped in the Youths favor and time winding down, the Seniors launched multiple attacks to no avail. The game ended dramatically with a ball in the Lake drifting towards New Orleans. Bushwacker, aka WaterBoy-Aquaman, bravely entered the ice-cold, gator infested waters to retrieve the ball and commit to a re-match against the Youth one day. Prayer and coffee followed.

  • I Have No Answer at the Moment – from Bushwacker

    The Todd boys pulled up with 5 minutes to spare, and poured out of the swagger-wagon to see the flag blowing in the chilly breeze of the gloom, not a single man standing in its shadow. Shooter and Zoolander were off hunting, José woke with a migraine and wouldn’t be posting, but Steve and Waterpik jogged up, completing the prethang. There we few stood judging all the F3 Northshore world for their wussification in the face of 40° weather, when, as we should have known, the lakefront started getting more crowded with PAX coming in from every angle!

    WARMORAMA

    X10 IC:
    SSH, Good Mornings, Torso Twists, Toe Touches, Windmills, Self Love

    THANG

    Starting at the flag, x5 OYO: Burpees, Sister Mary Katherine’s (1is1), Big Boy Sit Ups, Freak Nasties, Jump Squats

    Mosey westward and at each street increase reps by 5 (Lafitte x10, Carroll x15, Coffee x20, Adair x25), and return, decreasing reps by 5.

    Indian (Indigenous?) Run from flag, around Noah’s Ark and back

    MARY

    IC x20 Flutter Kicks
    OYO 100 100s

    COT
    Hammer joined us just in time, and we even had a Cowbell sighting. Count, Name, True Coat prayed us out.

    It was a tough one, and QIC was impressed and proud to be leading these guys. T Claps to Swoll Patrol for giving everything he had, plus some he didn’t even realize he could!

    SYITG

  • Bleeping Walls of Jericho, VQ – from Ballz Deep

    As the light dappled across lake Ponchartrain, it was clear in @Chewy’s eyes he regretted posting. In fact, on this day, @Ballz Deep’s VQ, I think he regretted EH’ing me 9ish months ago.

    Arm circlesx10forward/x10backward, hillbilly walkersx10, ass grabbersx10 (thanks @Jose 10K I need to practice that Exicon!), windmillsx10, and side straddle hopsx25 for the warmup. I empathize with @Brexit, as English is his second language, in learning cadence. That stuff is hard!!

    Mosey’d to The Shaft, where accelerated fitness awaited us.

    Main Workout: Shuttle Run “bleep test” and Wall of Jericho.

    Shuttle Run level + Wall of Jericho had to equal 12. i.e. – level 5 shuttle run finish, leaves you with 7 rounds of the Wall of Jericho workout. Wall of Jericho (7 exercises of 7 reps +1 lap around cones and The Shaft) were Plank Jacks, SMKs (2 is 1), Burpees, Air Squats, Mountain Climbers (2 is 1), American Twists (2 is 1), and Flutter Kicks (2 is 1).
    A round of 7s (mtn climbers and flutter kicks) plus Indian Run and a plank-0-rama closed us out.

    Chance, Buttsplice’s nephew, joined us! FNG named WetSocks, for his astounding ability to run from the Shaft to Homebase in a pair of socks.

    P.S – I believe I’m forgetting the 16th PAX. I’m sorry. Reply if you remember, and I’ll edit/add you.

    SYITG!

  • Cakewalk – from Russo

    Warmup (10x IC)
    Air presses
    Torso twists
    Self love
    Toe touches
    Grass grabbers
    Hillbillies

    Thang
    Cakewalk as we moseyed around block by block – each year represented by the Billboard Number One song (to remain objective)

    46 IC SSHs
    2023 Morgan Wallen “Last Night”

    45 Butt kicks
    2022 Glass Animals “Heat Waves”

    44 High knees
    2021 Dua Lipa “”Levitating”

    43 seal jacks
    2020 The Weeknd “Blinding Lights”

    42 Plank Jacks
    2019 Lil Nas X “Old Town Road”

    41 goof balls
    2018 Drake “God’s Plan”

    40 squats
    2017 Ed Sheeran “Shape of You”

    39 Hello Dollies
    2016 Justin Bieber “Love Yourself”

    38 Calf raises
    2015 Mark Robson “Uptown Funk”

    37 Apollo Ohno’s
    2014 Pharrell Williams “Happy”

    36 Freak Nastys
    2013 Macklemore & Ryan Lewis “Thrift Shop”

    35 step ups
    2012 Gotye “Somebody that I Used to Know”

    34 flutter kicks
    2011 Adele “Rolling in the Deep”

    33 cherry pickers
    2010 Ke$ha “Tik Tok”

    32 Peter Parker’s
    2009 The Black Eyed Peas “Boom Boom Pow”

    31 imperial walkers
    2008 Flo Rida “Low”

    30 Shoulder taps (2 is 1)
    2007 Beyoncé “Irreplaceable”

    29 American hammers
    2006 Daniel Powter “Bad Day”

    28 Monkey Humpers
    2005 Mariah Carey “We Belong Together”

    27 Merkins
    2004 Usher “Yeah”

    26 Smurf jacks
    2003 50 Cent “In Da Club”

    25 leg raises
    2002 Nickelback “How You Remind Me”

    24 Rosalitas
    2001 Lifehouse “Hanging by a Moment”

    23 crab jacks (crab position – think reverse
    plank jacks)
    2000 Faith Hill “Breathe”

    22 groiners
    1999 Cher “Believe”

    21 Bear crawls (counting your right hand as a rep)
    1998 Next “Too Close”

    20 murder bunnies
    1997 Elton John “Candle in the Wind”

    19 Wide merkins
    1996 Los Del Rio “Macarena”

    18 Bobby Hurley’s
    1995 Coolio “Gangsta’s Paradise”

    17 crab cakes
    1994 Ace of Base “The Sign”

    16 circle ups
    1993 Whitney Houston “I Will Always Love You”

    15 Bulgarian split squats
    1992 Boyz II Men “End of the Road”

    14 durkins
    1991 Brian Adams “I Do It for You”

    13 big boy sit-ups
    1990 Wilson Phillips “Hold On”

    12 LMCs IC
    1989 Chicago “Look Away”

    11 diamond merkins
    1988 George Michael “Faith”

    10 star jumps
    1987 The Bangles “Walk Like an Egyptian”

    9 donkey kicks
    1986 Dionne Warwick “That’s What Friends Are For”

    8 wife pleasers
    1985 Wham! “Careless Whisper”

    7 merkins
    1984 Prince “When Doves Cry”

    6 Boxcutters
    1983 The Police “Every Breath You Take”

    5 Carolina dry docks
    1982 Olivia Newton-John “Physical”

    4 SMCs (2 is 1)
    1981 Kim Carnes “Bette Davis Eyes”

    3 jump squats
    1980 Blondie “Call Me”

    2 burpees
    1979 The Knack “My Sharona”

    1 minute plank
    1978
    Andy Gibbons “Shadow Dancing”

    COT, Name-o-Rama, and prayer to wrap up.

    Thank you all for joining and SYITG

  • Cakewalk – from Russo

    Warmup (10x IC)
    Air presses
    Torso twists
    Self love
    Toe touches
    Grass grabbers
    Hillbillies

    Thang
    Cakewalk as we moseyed around block by block – each year represented by the Billboard Number One song (to remain objective)

    46 IC SSHs
    2023 Morgan Wallen “Last Night”

    45 Butt kicks
    2022 Glass Animals “Heat Waves”

    44 High knees
    2021 Dua Lipa “”Levitating”

    43 seal jacks
    2020 The Weeknd “Blinding Lights”

    42 Plank Jacks
    2019 Lil Nas X “Old Town Road”

    41 goof balls
    2018 Drake “God’s Plan”

    40 squats
    2017 Ed Sheeran “Shape of You”

    39 Hello Dollies
    2016 Justin Bieber “Love Yourself”

    38 Calf raises
    2015 Mark Robson “Uptown Funk”

    37 Apollo Ohno’s
    2014 Pharrell Williams “Happy”

    36 Freak Nastys
    2013 Macklemore & Ryan Lewis “Thrift Shop”

    35 step ups
    2012 Gotye “Somebody that I Used to Know”

    34 flutter kicks
    2011 Adele “Rolling in the Deep”

    33 cherry pickers
    2010 Ke$ha “Tik Tok”

    32 Peter Parker’s
    2009 The Black Eyed Peas “Boom Boom Pow”

    31 imperial walkers
    2008 Flo Rida “Low”

    30 Shoulder taps (2 is 1)
    2007 Beyoncé “Irreplaceable”

    29 American hammers
    2006 Daniel Powter “Bad Day”

    28 Monkey Humpers
    2005 Mariah Carey “We Belong Together”

    27 Merkins
    2004 Usher “Yeah”

    26 Smurf jacks
    2003 50 Cent “In Da Club”

    25 leg raises
    2002 Nickelback “How You Remind Me”

    24 Rosalitas
    2001 Lifehouse “Hanging by a Moment”

    23 crab jacks (crab position – think reverse
    plank jacks)
    2000 Faith Hill “Breathe”

    22 groiners
    1999 Cher “Believe”

    21 Bear crawls (counting your right hand as a rep)
    1998 Next “Too Close”

    20 murder bunnies
    1997 Elton John “Candle in the Wind”

    19 Wide merkins
    1996 Los Del Rio “Macarena”

    18 Bobby Hurley’s
    1995 Coolio “Gangsta’s Paradise”

    17 crab cakes
    1994 Ace of Base “The Sign”

    16 circle ups
    1993 Whitney Houston “I Will Always Love You”

    15 Bulgarian split squats
    1992 Boyz II Men “End of the Road”

    14 durkins
    1991 Brian Adams “I Do It for You”

    13 big boy sit-ups
    1990 Wilson Phillips “Hold On”

    12 LMCs IC
    1989 Chicago “Look Away”

    11 diamond merkins
    1988 George Michael “Faith”

    10 star jumps
    1987 The Bangles “Walk Like an Egyptian”

    9 donkey kicks
    1986 Dionne Warwick “That’s What Friends Are For”

    8 wife pleasers
    1985 Wham! “Careless Whisper”

    7 merkins
    1984 Prince “When Doves Cry”

    6 Boxcutters
    1983 The Police “Every Breath You Take”

    5 Carolina dry docks
    1982 Olivia Newton-John “Physical”

    4 SMCs (2 is 1)
    1981 Kim Carnes “Bette Davis Eyes”

    3 jump squats
    1980 Blondie “Call Me”

    2 burpees
    1979 The Knack “My Sharona”

    1 minute plank
    1978
    Andy Gibbons “Shadow Dancing”

    COT, Name-o-Rama, and prayer to wrap up.

    Thank you all for joining and SYITG

  • Welcome to Hazzard County! – from The Duke of Hazzard

    Good golly miss molly, the weather hit this morning! 76 with a nice breeze in early August is a gift from the gods. And as the god of chaos (aka The Duke of Hazard) prepared to make his VQ, the PAX showed in numbers to shake the heavens.

    WARMORAMA

    YHC co-Q’d to lend moral support to the leadership of the 7 year old ball of energy, and so we started with x10, IC:
    SSH, Windmills, IW, Self Love, High Knees, Butt Kicks, 5 Burpees OYO

    THANG

    Mosied all of 20’ to 1st fire hydrant for the Wheel of Animal Walks:
    Frog Hop to 2nd fire hydrant (apex 80’ away) 10 Merkins
    Bear Crawl back, 10 Merkins
    Duck Walk, 10 Merkins
    Crab Walk, 10 Merkins

    5 Burpees OYO

    Mosey to Noah’s Ark

    5 Burpees OYO

    Partner up with “similarly sized” PAX for Fireman’s Carry. Using carry of choice, P1 carried P2 to Claiborne and P2 carried P1 back to sea wall.

    5 Burpees OYO

    Mosey to Gazebo

    5 Burpees OYO

    Fireman Drag
    Same partners, P1 drags P2 to designated point then switch and return

    5 Burpees OYO

    Mosey to flag

    5 Burpees OYO

    100 count Circle Merkins
    100 count Al Gore/Jump Squats
    100 count Tanked Up’s Down Ups

    5 Burpees OYO

    MARY

    XY’s
    On your 6, legs lifted, Hello Dolly (1,2), Flutter Kick (3,4)

    WWI Snow Angels
    WWI Sit Up, Snow Angel w/ arms & legs slightly elevated

    Foxhole Merkins
    Starting in Merlin down position perform Merkin (1,2) WWI Roll right Merkin (3,4) WWI Roll left

    Plank 30 seconds – 5Merkins – Plank 30 seconds R&R until time

    COT
    Count off, name-o-ramma, Happy Birthday T Claps to the returning Bear who made 14 the next day (today). Welcome FNGs Titan, Ikkie Shuffle, and Siggy!

    Gentlemen, many thanks for showing up for The Duke’s VQ and following his pint-sized lead. His tentative calls belied his excitement at leading the PAX on a tour of Hazard County!