F3 New Orleans

Tag: Cheese Steak

  • Bongo 9th Manniversary – from Bongo

    What a good morning to celebrate 9 years with this great organization and establishment or F3. A number of PAX joined the celebration to the comforts of 60 degree weather with no rain but a bit overcast to hide the rewarding sunset of the morning. It was also great to mention we had a Mr MC going us from Tallahasse to experience a full lakefront beat down.

    In any event, again this work out surrounded around by 9 years and longevity with F3 and of course the number 9, or multiples of Here we go:

    Warm Up

    SSH X 18
    Grass Grabbers X 9
    Arm circles X 9
    Abe Vigota X 9
    Mountain Climbers X 18

    Taking a piece from Rudy Mothership workout, at base of Canal Blvd we will do the following:

    (9) Burpees and then a running exercise up the levee. Repeat for a total of 9 times:

    Running variations — forward run, backwards run, Carioci both sides , lunge walk, bear crawl half way, backwards run, high knees, forward run. We did all 9.

    To the lakefront where a simulated box jump was performed but I skipped and used it for an intro to my box jump story splitting my chin at Museam of Art and…… finishing the work out as a Q. Always remember…

    Then for for bench exercises:

    Dips X 18
    Steps ups X 9
    Incline merkins X 9
    Hello Dolly X 18
    Flutter Kicks X 18

    COT for all and a thanks for a great 9 years and hope for another 9, 18, 27 for the future!!

    See you on the radio.

    Bongo

  • The Natty That Wasn’t – from Rudy

    32 degrees this am. One last night of freezing temps. YHC was parked in by his son, so instead of the Mini, Rudy Jr’s Jeep was the car of choice. Gotta say – I love the heated steering wheel. 15 PAX (including 2 DR visitors) braved the cold to join up at the Mothership.

    YHC had signed up for this Q on the hope that he would be celebrating the first Notre Dame National Championship in 36 years. Alas, while the Irish put up a good fight, it wasn’t meant to be. So the pre-planned Natty Q will remain on the shelf until next year. But YHC still brought the full Irish gear to stay warm and celebrate a good year.

    The Thang:

    Head to the Peristyle for some warm up exercises. The usual stuff. Some PAX grumbled that we didn’t do enough Peter Parkers, so YHC attempted to address their concerns with the Parker Peters.

    Head to the Great Lawn to celebrate MABA by getting our 100 burpees in.

    BUT FIRST: to please Catfish, lets go roll around in the frost covered grass for a quick round of X Factors. 12 PAX held a plank while waiting for Mayhem, Bongo and Triple Shift to decide to join on the grass (somehow, they thought “Circle up on me” meant “Go lie on the bricks over there”)

    OK, back to the Thang. 10 rounds. Each round starts with 10 Burpees, then “mode of transportation” to the cones (about 40 yards out), followed by Mosey back.

    Run, Nur (backwards run), Bear Crawl, Crab Walk, Lunge Walk, Duck Walk, Karaoke, Broad Jump, Partner Wheelbarrow (x2)

    NEXT: Mosey over to the rocks and partner up. At this point, YHC owned up to the fact that these next exercises were untested, but he’d read about them online. Lets try it and see what happens. Each exercise for 90 seconds.

    * Rock-passing Russian Twists
    * Leg Circles around partner’s feet (i.e., you both do leg circles but don’t hit each other)
    * Rock-passing Lunges (crowd favorite)
    * Partner Squats (only about 30 seconds – this one won’t be seen again)
    * Rock-passing Russian Twists the other way
    * Rock-passing back-to-back Wall sits
    * Might have been one more, can’t recall

    Mosey back to the Flag for COT.

    Several PAX praying for recent losses. Frac’s mom. Colonel Mustard’s good friend, Officer Bobby from SH, YHC’s FIL’s good friend Chip. It’s a natural part of life to be celebrated, but doesn’t always make it easier for those of us still here. Welcome them home, Lord. And grant us peace and serenity in their absence.

  • Bat Legs and the DIce of Doom – from Heisenberg

    Warm up
    IW 25, grass 15, windmills 10, ssh 25,

    Bat wings (arm circles, over head claps, seal claps, Moroccan night club)

    Bat Legs (up downs, forward kick, back kick, forward-back kick, clock wise circles, counter clockwise circles, bicycles) https://www.youtube.com/watch?v=gsraDAFRdoQ

    Time Killer
    2 burpees at each light pole stopping at 10, return to fountain

    AI generated The Dice of Doom – Red dice determine the base number of burpees, black dice modifies
    Black Result
    • 1: Subtract 2 from the base number (minimum of 1).
    • 2: Add 2 to the base number.
    • 3: Halve the base number (round down).
    • 4: Double the base number.
    • 5: Perform the base number PLUS a 30-second plank hold.
    • 6: Perform the base number MINUS 1 and add a push-up to each burpee.
    We played 10 turns and added another 45ish burpees to bring the total to 85 for the day.
    Wall Angle Stretch
    Sunday Mornings
    Prayer for intentions and serenity

  • The Levee Will Keep You Warm – from Fracsac

    Pinewood rallied the Pax the night before and encouraged a strong showing at Okwata. 8 Pax heeded the call including YHC.
    Upon a quick check of the Q sheet at 0528 YHC noticed it was still empty, and by 0529 Okwata had a Q.

    Conditions: 35 degrees and dry with a cold NE wind bringing the feel like temps into the 20s.

    Brief disclaimer with a mosey to Canal for the warmup.

    The thang:

    11s up and over the levee in the bike lane on Canal. Hand release merkins on one side and burpees on the other, always stopping at the top for 5 x SSH.

    Thanks for coming out and keeping Okwata going!

  • Route 66 kinda – from Hokie

    17 Pax posted including Maverick & Minnow up range from Tampa and an FNG, Goblin

    Warmorama included 56th birthday greetings for Bogey, grassgrabbers, Abe Vigodas & arm circles

    First 48% of the workout was a twist on Route 66… skipped 1 and started with 2 so we had route 65 for my 65th birthday

    From bricks to trees, starting with two Honest Merkins (Hand release at bottom and shoulder taps at top) then back to benches to do dips until all Pax were in PLUS 56 seconds for Bogey’s 56th birthday… then mosey to next tree for Three Honest Merkins and then back to benches for dips waiting on the six plus 56 seconds… after 3rd route of dips, the Q modified to steps ups… continue for remaining trees and route Sixty Five

    for the remaining 52% of the workout, we paired up in teams of two for Dora with 100 burpees, 200 BBSU, 300 Squats

    We concluded workout with 56’ of backwards lunges for Bogey’s 56th birthday

    Thank you for the opportunity to spend my morning with a bunch of HIMs… I am a blessed man!!!

  • 911 Nine Year – One Month – One Day Manniversary – from Heisenberg

    Backblast from my first post – https://www.f3nola.com/2015/10/14/one-year-later-2/

    Disclaimer
    Warm up – Grass Grabbers IC x 10, 5 Burpees OYO, Abe Vigoda IC x 10, 5 Burpees OYO, ArmvCircles IC x 10, 5 Burpees OYO, Imperial Walkers IC x 10, 5 Burpees OYO
    The Thing – 11’s Squats and Flutter Kicks (2=1) From the goal line Squats then bear crawl to the center cone 3 Burpees then lunge walk to the Flutter Kick Line. After Flutter kicks lunge walk to middle perform 3 more burpees then bear crawl back to the goal line. Repeat 10 times.
    While waiting for the Six – various abb exercises.
    Burpeepalooza – Burpees IC x 10, 8-Count Body Builders IC x 10, 10-Count Body Builders IC x 10
    Cool down – Tin Snips IC x 20, Freddy Mercuries IC x 20, Monkey Humpers IC x 20, Arm Circles IC x 10, Grass Grabbers IC x 10, Abe Vigoda IC x 10, 1 Burpee OYO

    COT – Happy Birthday Chips

    111 Burpee Equivalents for those that count their burpees
    Note: I would not have been able to do this workout 9 years ago.

  • 10 Years and 1 Day Later – from Reluctant Yankee

    Re-enactment of the first ever official F3 Nola workout

    The Thang:

    Gandalf’s Q (played by Hawgcycle)

    Mosey to a space near the football field, backwards run, side-shuffle left, side-shuffle right
    Circle of Pain (COP):
    Side-Straddle Hops in cadence x15
    Merkins in cadence x12
    Imperial Walkers in cadence x15
    Mountain Climbers in cadence x20
    Slow Squats in cadence x10
    Wide-Arm Merkins in cadence x10
    Diamond Merkins in cadence x10
    Mosey to bridge
    11s across the bridge with burpees on far side and jump squats on near side #crowdpleaser
    Plank-O-Rama: Regular, Elbows, Left Hand/Leg High, Right Hand/Leg High, Mission Impossible (10 count from Fracsac)

    Reluctant Yankee’s Q (Played by Triple Shift)

    Mosey back to track
    6 Minutes of Mary:
    LBCs in cadence x10
    Hello Dollys in cadence x10
    High Dollys (Rosalitas) in cadence x10
    Bicycles (Freddy Mercury) in cadence x10
    Dying Cockroach in cadence x10
    Flutter Kicks in cadence
    Quick mosey one full lap around the track

    Chong Li’s Q (Played by Reluctant Yankee)

    Loooooong mosey to picnic tables under the bridge
    Chong Li Special:
    Decline Merkins in cadence x16
    Right Leg Squat in cadence x8
    Incline Merkins in cadence x16
    Left Leg Squat in cadence x8
    Decline Merkins IC x12
    Right Leg Squat IC x6
    Incline Merkins IC x12
    Left Leg Squat IC x6
    Decline Merkins IC x8
    Right Leg Squat IC x4
    Incline Merkins IC x8
    Left Leg Squat IC x4
    Decline Merkins IC x4
    Right Leg Squat IC x2
    Incline Merkins IC x4
    Left Leg Squat IC x2
    Mosey back to the track
    Two Rounds With Tyson happened in original beatdown, but ran out of time. Yankee gave Fracsac the Q for last minute, so it was 10 burpees for the 10 years of F3 Nola!
    Mosey back to shovel flag
    Circle of Trust (COT)

    NMM

    This beatdown was held 10 years and 1 day after the original launch. T-Claps to all who kept this great thing going!

    Not sure how they squeezed in 2 rounds of Tysons on that first day. The OGs were 10 years and 1 day older, so…..

    4 OGs were present- Hawgcycle, Reluctant Yankee, Triple Shift, and Redfish

  • Football and Frisbee Chaos – from Fracsac

    No Q signed up late Friday, so YHC stepped up and made the commitment.

    10 other Pax joined bringing the total to 11.

    Warmup at the peristyle with normal stuff.

    Great Lawn has vendors setting up, so mosey to field near NOMA. Set up cones to form a field with 2 end zones. Split up pax and for 4 teams. 2 teams playing football and 2 playing ultimate frisbee on the same field. Change up games midway so everyone gets a dose of both. Total chaos.

    Mosey behind Cafe du Monde for some Dora. There was something to do with running with football and frisbee which YHCs team won.

    Mosey to flag for CoT followed by coffeteria

    NMM

    Knucklehead was wearing so much bling he didn’t notice a pendant coming off. We used the last 5 minutes scouring the football/frisbee field looking for it to no avail.

    YHC tried something new, the pax were receptive, and everyone got a good workout and had some fun.

    Sign up to Q and just go for it.

    SYITG

  • It’s only 10 rounds with Hokie – from Hokie

    YHC has been less than consistent in attending F3, as is obvious to all, and is subject to criticism for FartSacking and having the audacity to attend coffee or book studies without earning his attendance priviledges.

    Nonetheless, Catfish asked me one Saturday or Sunday about a month prior if I could muster the energy to commit to Q and I accepted his challenge.

    After a brief disclaimer at the flag, we moseyed while lifting knees to chest over to the pavilion for Warm-o-rama including Slow Vigodas, grass grabbers and arm circles.

    The Thang… in my mind it would only be 10 rounds by the great lawn with 5 burpees at each of the four corners and our mode of transportation between corners would be backwards mosey on long stretch by parking lot, lunges by Storyland, forward mosey by City Putt and an exercise at the end of fourth corner changing round by round. Keeping with the concept of leave no man behind, instructions were only given out one round at a time and those who finished first could plank and shoulder tap waiting on the six to start the next round.

    Round 1 ~ 100 Honest Merkins … obviously a crowd favorite 😉
    Round 2 ~ it gets easier ~ only 90 step ups and even easier yet one is one
    Round 3 ~ getting even easier ~ only 80 Big Boi Sit Ups
    Round 4 ~ 70 Bobby Hurley’s
    Round 5 ~ 60 star toe taps

    Obviously, YHC’s lack of consistent attendance slowed down the Pax as we were only able to complete 5 of the 10 rounds.

    Thanks to Catfish for giving me the opportunity to lead and wishing each of you the very best. See ya when I can get my butt outta bed.

  • 2 to Tango – from Fracsac

    It was looking quiet, maybe a solo post. Cheese Steak arrives and all is good.
    Disclaimer then off to the fountain for warm up.

    Double shots with Jack Webb at the Barre.

    BLIMPS on the H8 course.

    Route 66 with Burpees at the lake.

    Derkins on each step down to the water and back up! Thought of Hawgcycle

    Finished with Mary

    CoT

    Beautiful sunrise witnessed

    SYITG