F3 New Orleans

Tag: Douille

  • Frost, Icy, Misty Mountain – from Willie

    After the standard disclaimer in 24 degree (feels like temp) weather, I connected my bluetooth speaker, and hit shuffle on my F3 playlist. My standard music rules apply. Any of the PAX can declare a skip at anytime, resulting in 10 burpees for the entire PAX. There are no back to back skips, so skip wisely. The Pax moseyed across St. Charles Ave. for a warm up in Loyola’s Rosy Palm Court. Warmup exercises were in cadence:

    SSH x20, Imperial Walkers x20, Hill Billys x20, F/B ArmCircles x10, Grass Grabbers x10… After warm up we proceeded to the base of the Big Mountain.

    Once at the base of the Mountain, the PAX did Hurpees (hand release burpees) on both sides of each level of the Mountain until reaching the top. On level 3, Yanni popped up on the playlist, we had a skip, and the Pax added 10 burpees the the 5 hurpees.

    After completing Hurpee Mountain, we went down to level 6, partnered up and did a DORA 100,200,300, Squats, LBTs (1 is 1) and, Rocky Balboas (2 is 1)

    We wrapped up the workout in a circle of MARY with each PAX choosing an exercise until it was time to head back to the flag all to the sounds of Mardi Gras music.

    COT ensued…It is always a privilege to lead this group of men!

  • No Cancel Q! – from Sea Man

    Dropping temperatures buoyed our spirits as sixteen men of steel, 2 without sleeves posted in the first New Year’s freeze. All eager to show their metal, so much so Tinkles tried to steal my Q! Using some derogatory words, that I was feeble, gimpish, and have chronic halitosis, all of which is true, I would not be deterred!

    Off they went running like gazelles and me like Quasimodo.

    Quick warm up of IW, SSH, Arm Circles forward….and Reverse, into the plank position we pounced for 60 seconds of plank, 10 Mericans, 10 Peter Parkers, 10 Parker Peters, 10 more Mericans, and an additional 60 seconds of plank.

    A quick mosey to the shelter where we AMRAP through counts of 22-
    Left Leg Step Up
    Right Leg Step Up
    Left Leg Bulgarian SPLL
    Right Leg Bulgarian SPLL
    Dips
    Declines

    After each set we would lunge walk to Oak Alley and back!

    After completed a lap around the Alley, back for some Marry – LBCs, Box Cutters, Doctor W, Penguins

    Another lap around the Alley and some more Mericans and some more dips followed by the Alley.

    Last set was Merican Jacks, 4 plank jacks for every merican, sort of a Jack Web, followed by a call out marry, ending in pickle pounders of love!

  • You’re In on the Mountain – from Sea Man

    Gray Georgian sky’s upon the mountain hung.
    With no sign of blue The Victors could not be sung

    Four mighty men and a four legged friend began the year anew
    Off we trotted to Gibson’s glade all covered in the misty dew

    A circle we made and flaid we did!
    My four legged friend found no joy
    In search of relief the kanine saw his ploy

    “Imperial Walkers” barked the Q

    With stealy eyes my kanine what he need to do
    To Doouie he leaped toward and would not head
    In cadence did his leg raise!

    “Parker Peters” barked the Q

    Into the grass dove Douie with no phase!
    1,2,3, Douie’s in year un!

    The pax separated I with my ruck and they with their charge
    To the mountains we would move with Dignhy and his barge

    Up to the skies we surged
    Hope our sins would be purged!

    Burpees on the turn
    To the heavens our legs would burn

    Back down to earth
    The place of our birth

  • You’re In on the Mountain – from Sea Man

    Gray Georgian sky’s upon the mountain hung.
    With no sign of blue The Victors could not be sung

    Four mighty men and a four legged friend began the year anew
    Off we trotted to Gibson’s glade all covered in the misty dew

    A circle we made and flaid we did!
    My four legged friend found no joy
    In search of relief the kanine saw his ploy

    “Imperial Walkers” barked the Q

    With stealy eyes my kanine what he need to do
    To Doouie he leaped toward and would not head
    In cadence did his leg raise!

    “Parker Peters” barked the Q

    Into the grass dove Douie with no phase!
    1,2,3, Douie’s in year un!

    The pax separated I with my ruck and they with their charge
    To the mountains we would move with Dignhy and his barge

    Up to the skies we surged
    Hope our sins would be purged!

    Burpees on the turn
    To the heavens our legs would burn

    Back down to earth
    The place of our birth

  • Gettin Sweaty after Christmas – from Triple Shift

    The issue with writing a backblast a week after it happens is that you forget almost everything that happens…sigh! Well, King Kong strong armed me into this Q and I am glad I had the opportunity to lead 15 other PAX members for a glorious after Christmas beatdown.

    DISCLAIMER AND WARMARAMA
    I gave my usual disclaimer that I’m not a professional trainer and I am not insured so ‘push yourself but don’t hurt yourself, modify as needed.’ With Willie coming in 3 minutes late, we did 15 burpees in cadence as a penalty, so Willie won’t do that again. This is where it starts getting fuzzy.
    30 SSH, 10 Slow Vigodas, 20 Low Slow Squats followed by a Plank O Rama of Peter Parkers, Shoulder Taps, Parker Peters, and Floyd Mayweather’s all 15 IC

    THE THANG
    We lined up and did an animal parade of bear crawls going out and crawl bears coming back. Duck Walks and Walk Ducks and finally Monkeys each side.
    Now that we’re warm, we proceed to the long planter ledge and do 10 single leg squats (right leg) with the KB then 20 KB swings. Rinse and repeat with the left leg. After the single leg squats, we do Bulgarian Split Squats (10 each leg with 20 KB swings in between). Finally, we head to the wrought iron benches to perform 10 hip thrusts followed by 20 KB swings x 2. Time is running short, so we do a set of MARY with flutter kicks, dying cockroaches and box cutters.

    COUNTOFF, NAMERAMA, AND COT
    Did the countoff and welcomed FNG Sparky and Roux Paul who came back to town after moving to Virginia. Prayers for those who are suffering and dealing with health issues. Finally, gave thanks to the Creator for the strength and breath to live another day to become better men.

  • Caught By the Fuzz (only if you are last) – from Reluctant Yankee

    10 PAX for a muggy but gloomy workout. My last Q for the year. My first backblast for the year I think. I caved to pressure from FracSac and decided I would no longer just leave my BB on Strava.

    So we gathered at a virtual flag and welcomed F3 Flush from Naperville.
    We quickly ran off to the Labyrinth for a warmup. At the Labyrinth we did the normal warmup COP. SSH x 20, imperial walkers x 20, dips on the benches x 20, dying roaches x 20
    What is that I hear in the distance? A train so my plan to loop the FLY is blocked.
    We added the parking garage at Childrens. We were going to run to the garage but we were denied entrance by the security guard after El Wire asked permission.

    Much to our surprise there was a well lit winter wonderland in front of the hospital. We circled up in front of the giant peacock. Hand release merks, lunges, squats, grass grabbers, and windmills. Seeing the opportunity of the empty stairwell at the back of the garage we ran to the top of the garage. 10-Hand release merks at the flat of each level. We ran by the security guard on the way out of the garage and he let Jingle Vader know his displeasure. I made sure to encourage everyone not to be last out – sorry JV.

    Back to the Labyrinth. Used the benches for dips, step ups, decline merks, incline merks.

    Ran to the base of Audubon statue. Wife pleasers, pickle pounders, lbcs, lbts, and dying bugs. IC.

    Then back to the flag. Ran by the tomatoes for Angies List and El Wire. or in order to keep the shoes dry.

    Thanks for the opportunity to lead. – RY

  • end of time – from Jingle Vader

    warm up, up the mountain with blimps, benches, touchdown jesus, etc

  • Naperville beatdown – from Hokie

    F3 NOLA (Okwata) – 12.30.21
    Circle Up
    -Disclaimer: F3 is #1 FREE, #2 open to all men, #3 peer-led in a rotating fashion, #4 held outdoors, rain or shine, heat or cold, and #5 we always end in a circle of trust. I am not a professional. You are here of your own free will. I am not aware of any injuries you may have – MODIFY as necessary – push yourself, but do not hurt yourself. The creedo of F3 is, “Leave no man behind, leave no man where you found him.”

    Warm-A-Rama / Stretch-A-Rama
    Motivators from 5.
    Arm Circles Forwards – IC count for 10.
    Arm Circles Backwards – IC count for 10.
    Arm/shoulder stretches.
    Shoulder Taps IC to 20.
    Tempo Merkins IC to 10.
    Tempo Squats IC to 10.
    Quad Stretches – hold quad in place – count to 10 each leg Hamstring Stretches (lean down and stretch with one leg over the other, switch, and then legs together) Downward Dog Calf Stretch.

    Thang 1
    11’s (variation) – Start at the bottom of the hill. Perform 10 Merkins, run to the top of the hill and perform 1 burpee, run down the other side of the hill and perform 1 Big Boy Situp. Rinse repeat all the way down to Perform 1 Merkin, run up, Burpee, run down, 10 Big Boy Situps, finish with a Burpee and then run back down.
    10, 1, 1, 1
    9, 1, 2, 1
    8, 1, 3, 1
    7, 1, 4, 1
    6, 1, 5, 1
    5, 1, 6, 1
    4, 1, 7, 1
    3, 1, 8, 1
    2, 1, 9, 1
    1, 1, 10, 1 (END AT THE BOTTOM OF THE HILL WHERE YOU STARTED)

    Mosey over to one side of the fountain. London Bridge using the vertical iron barrier around the fountain. IC to 20.

    Thang 2
    Head over to the Lakeside area
    “Compass Derkins”
    4 PAX to each circular area in derkin position. On “down,” perform a derkin, PAX call out the count and then Q calls out “rotate” – all PAX rotates around the circle using hands and feet still in the derkin position (like a compass moving around the point). 5 reps.
    Step-ups (R leg lead), 20 count. Up called out by Q.
    Dips, 20 count. Down called out by Q.
    Compass Derkins, 5 more.
    Step-ups (L leg lead), 20 count. Up called out by Q.
    Dips, 20 count. Down called out by Q.

    Mosey back to the same side of the fountain. London Bridge using the vertical iron barrier around the fountain. IC to 10.

    Thang 3
    “BurpMerk Inchworm”
    All but one PAX spread out on every other parking stripe. The lone PAX remaining stands facing the others and starts at one end doing Burpees (one burpee in line with each PAX and then runs in a parallel line to the next PAX and continues the string of burpees). Meanwhile, all the other PAX are in Plank position and pump off 5 Merkins when he gets to each one of them and does his Burpee. When he gets to the last PAX, he assumes the Plank position at the next available spot and the first PAX in the group line starts his own Burpee run. Continue until everyone has had a turn at the Burpees. We went light pole to light pole – almost everyone had 2 times through.

    MARY:
    -Heel Touches IC to 30
    -Various Plank positions
    -Freddy Mercury’s IC to 20
    -Various stretches (knees tucked, pigeon stretch, “wife pleasers” etc.) -Stargazers for the last 30 seconds

    COUNT-O-RAMA XX PAX in attendance.
    FNG’s???
    NAME-O-RAMA
    ANNOUNCEMENTS/PRAYER REQUESTS –
    COT
    Will it matter in 1,000 years? Focus on the things that might (like how you treat your M, 2.0s and community). Put your energy into that!
    (End in prayer).

  • Afternoon Delight – 12-29-2021 – from Almonaster

    Last Afternoon Delight of 2021, let’s end it with 21’s for 21!

    PAX:

    – Gator Roll
    – Coast Rat
    – Blowout
    – Douillie
    – 2nd Line (from down range)
    – Whopper
    – Almonaster

    Warmup:

    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Balance on 1 foot for 10 seconds – Each Foot
    The Morpheus – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Line by the Statue. One exercise for 21 reps, then mosey to the Stop Sign for a 2nd exercise for 21 reps. back and forth, continue for 21 exercises.

    Burpees – 21 IC
    LBC’s – 21 IC
    Squats – 21 IC
    LBT’s – 21
    Rocky Balboa’s – 21 IC
    Hello Dolly’s – 21 IC
    Curb Dips – 21 IC
    Flutter Kicks – 21 IC
    Merkins – 21 IC
    Scissor Kicks – 21 IC
    Right Leg Step-ups – 21 IC
    Curb Incline Merkins – 21 IC
    Left Leg Step-ups – 21 IC
    Box Cutters – 21 IC
    Bobby Hurley’s – 21 IC
    Curb Decline Merkins – 21 IC
    Right Leg Lunges – 21 IC
    Right Arm Punch Through Planks – 21 IC
    Left Leg Lunges – 21 IC
    Left Arm Punch Through Planks – 21 IC
    Douille’s (Russian Twists) – 21 IC

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the opportunity to Lead

  • “Dual”-Ing Birthdays with Bogey & Hokie – from Hokie

    Frac, Boo-boo, Slinger, Firefox, ShortBus, SOGO & Douille joined Bogey & me for our birthday party

    Warm Up
    12. ABE VIGODA for December
    28 ARM CIRCLES 14 F & 14 B
    19 GRASS GRABBERS
    68 Shoulder Taps 1 is 1 (for Bogey’s birth year 1968)
    53 SSH OYO – 1 is 1 for Bogey’s age

    Low, slow bear crawl to the arch

    Cubbies for 28’s
    Hand Release Merkins
    Squats
    Irkins
    Left leg Step ups
    Derkins
    Right leg step ups

    Mosey back to flag for 62.53’s
    6 & 2 at the flag and 5 & 3 at the Arch

    6 Hand Release Merkins &
    2 burpees

    5 jump squats &
    3 T Merkins (2 is 1)

    Rinse & Repeat

    Handoff from Hokie to Bogey at the halfway point…

    Mosey to stairs
    1 incline Merkin on 1st step… 2 on 2nd … onto 7 at 7th (28 total)

    Pause for 6 left pistol squats & 6 right leg pistol squats
    28 Monkey Humpers
    28 calf raises

    Rinse & repeat 4 times up the stairs

    5 burpees

    Traverse down the stairs with 7 dips “dumpers” on 7th step, 6 on 6th… 1 on 1st (28)

    Pause for 6 left pistol squats & 6 right leg pistol squats
    28 Monkey Humpers
    28 calf raises

    Rinse & repeat 4 times down the stairs

    9 burpees (1959)

    Mosey to flag for Mary

    LBC’s with pause at 53 and then continue to 62.

    28 dying cock roach

    Close with Wank Lazy Boys