F3 New Orleans

Tag: Catfish

  • No cars were damaged & Frac possibly broke a sweat – from Hokie

    At 0600 YHC noticed no one had signed up to Q either workout in New Orleans so I took Mothership and took a quick “minute” to decide, based on recent broken windows how to protect our cars.

    We gathered at our normal spot and did a minute each of warm ups with Slow Vigodas followed by grass grabbers and Imperial Walkers.

    We then moseyed about 20 yards towards the peristyle and specifically to 4 sets of benches with two pax per bench.

    With the continued theme of these thugs taking less than a minute to break into cars, we would do the following for one minute each

    First evolution – legs!

    1. L leg step ups
    2. R leg step ups
    3. L leg Bulgarian split squats
    4. Surprise… R L BSS
    5. Bobby Harley’s…
    6. Monkey Humpers
    7. L leg forward lunges
    8. R leg forward lunges
    9. L leg backward lunges
    10. R leg backward lunges

    At this point, my quads were already feeling the leg focus but Frac was complaining he wasn’t sweating and the ladies in the peristyle were working harder than we were, YHC did not allow the Mumblechatter to distract than plan so we did a rinse and repeat to focus on legs for this 1st evolution.

    Next a Tabata with …. ONE MINUTE of work and 15 seconds of rest and the goal was for the Pax to work for the entire minute in each of the 10 rounds. 10 rounds of 1 FULL minute of burpees followed 15 seconds of rest was the plan but modifications seemed to be the plan of most Pax

    Next evolution…. SHOUKDERS

    Another Tabata EASING up on the Pax so only 45 seconds of work and 15 seconds of rest…

    1. Hindu Merkins
    2. Mountain climbers
    3. T—Merkins
    4. Shoulder Taps
    5. Angle grinders

    Rinse & Repeat

    Last evolution

    Only 30 seconds of work, 15 seconds of rest
    10 Rounds
    Burpees

    Thanks for allowing me to Q. Sorry it was too soft. 😜

  • The Q Kicked his own BUTT. – from Mambi

    Warmups:

    SSH
    Abe vagodas
    Grass grabbers
    Hill Billy’s
    Peter Parker’s
    Parker Peter
    Mountain climbers
    Arm circles
    Self-love
    The Thang

    Thang 1:

    Mossy to museum
    Dora
    100 Durkins
    200 step ups
    300 dips
    Bunny hop to the top of noma

    Thang 2:

    Circle up for Mary
    20 x LBC
    20 x dying cockroach
    4 minutes blank

    Thang 3:

    Mosey to the backside of Noma

    Wall chair
    Even PAX call out the exercise and performs the exercise while the other PAX hold a wall chair. Then the rest of the PAX performs the exercise while the 1 PAX hold a wall chair.

    Sogo – 25 4 count Merkins
    Macgyver 25 air squats
    Triple Shift 15 burpee’s
    Mahatma 15 4-count gas pumper
    Surge 30 lunges
    Lt. Dan 5 wall Merkins

    Mosey back to the flag for more Mary
    Vagabond 40 hello dolly’s arms up
    Catfish 20 something crazy can’t remember but they sucked.

    C.O.T.

    Announcements
    Prayer

    Coffee at Café Navarro

  • Live Oak Relay – from Vagabond

    Warmup, then on to the oak row, right left side. Going, one pax bear crawls to next tree while others plank, then others run to catch up when pax, and next pax crawls while others plank, and so forth, to the end. Returning on other side pax lunge walks or squat walks while other pax do 1 of 3 exercises (imp walker, or SSH, or al gore). Last five trees did 5 burpees at each. Sunday mornings and LBCs to close out. Closed with word of reflection and encouragement to make room for God.

  • Double Nickle Minus 1 – from Heisenberg

    8/14/2022 marked my 54th lap around the sun. What better way to start my 54th year than with a Renaissance birthday Q.
    Warm-up – 20 Imperial Walkers IC, 10 Windmills IC, 54 SSH IC.
    Mosey toward the lake for 5 minutes of EMOM burpees.
    Mosey around the lake and stop at the wooden path for IC Right Leg Step Ups (27 ish), LBC’s (25ish), Left Leg Step up (25ish).
    Mosey to the Singing Oak (She was not singing) for some rings of fire. A. Two rounds of Merkins holding a plank and then B. Two rounds of Squats holding the Al Gore position.
    Continue Mosey around the lake stopping at the benches near the Rentals. IC Gas Pumps and Dips
    Mosey to Pier for some Jack Webb – only made it up to 5 rounds. (A little sore after the St. Vincent 500)
    Mosey to Steps on side of Museum for some calf work. IC Calf Raises x 25 IC, Slow Calf Raises x 20, Toes in x 15, Toes Out x 15, Left Leg x 5, Right Leg x5.
    Mosey to the back for 5 Sunday Mornings.
    Mosey to the flag for some Mary, we each took a turn leading a round of exercises until time ran out.
    COT

  • Mad Basketball Skills – from Fracsac

    5 Pax showed up to get the week off to a good start at the Renaissance.

    Warmup was the usual stuff facing the bacon.

    Next up was stations.

    Station 1 – Burpees AMRAP
    Station 2 – kettlebell swing with coupon
    Station 3 – Frac Special with the 60 lb sandbag – Sweetness
    Station 4 – Big boi sit-ups
    Station 5 – Dribble the basket ball back and forth in front of NOMA- Timer
    Rinse and Repeat

    Next up 11s on the steps of NOMA- burpees and squats

    Next was a basketball passing drill to the back of NOMA- 4 dribbles max then pass. Penalty for losing control or excessive dribbling. We did 8 counts.

    Sunday Mornings

    Return to flag with passing drills and 8 count penalties.

    COT

    T claps to Surge for EHing our newest Pax Bullseye! Welcome!!

    SYITG

  • Oh look, here is a new spot – from Hokie

    On Saturday night, YHC saw no one had signed up to Q Renaissance, so I signed up and designed a plan for or workout.

    Sunday I woke up with a sore back and went ah heck, I need to come up with a new plan to accommodate and pull this off…. or modify greatly if no one shows up 😉

    As 0630 arrived, there were 5 other Pax present so on with a new plan we went…

    Warm-o-rama

    Facing the bacon

    20 side straddle hops,
    20 imperial walkers,
    10 Slow Vigodas
    10 Concrete Grabbers

    THE THANG –
    Mosey with frisbee to Children’s Museum. each time frisbee hits ground, 5 Hindu Merkins.
    Arrival at Children’s museum and we moseyed up ramp to porch area for

    20 Incline Merkins on Adirondack chairs
    20 Air Drama (squat to calf raise)
    20 Flutter Kicks

    Next evolution, we ran backwards, the length of side of Children’s Museum along pond side
    20 Burpees
    20 Low slow Squats
    20 Freddy Mercuries
    we attempted to Hang on overhangs for 1 minute but the moisture/condensation did not accommodate our attempt

    We partnered up and wheel barreled the short distance along the back
    Switch and wheel barrel back
    20 decline merkins utilizing the railing
    20 low slow squats

    We lunged the long length back to the Adirondack chairs for
    20 Bulgarian Splits squats each leg
    20 Bohemian rhapsodies

    We took our frisbee and moseyed to The Foundry stopping for 5 burpees with each drop

    One at the Foundry we had six stations with one station being run backwards to the track and run forward back to the playground as the timer
    2. LBC’s
    3. Pull Ups
    4. Bobby Hurley’s
    5. Big Boi sit ups
    6. Merkins

    As the time approached 0705 we made our way back the the rear of NOMA where we found Tool out on a run who joined us for Sunday Mornings and COT.

    As iron sharpens iron, so one man sharpens another – Proverbs 27:17