F3 New Orleans

Tag: El Wire

  • MISTLETOE #1, with coupons – from Sandbar

    Disclaimer followed by a quick mosey around the parking lot. PAX picked up bricks from YHC’s truck. 2.0s mad about having to load the truck with bricks. Builds character though.

    Cusack walk (bricks held overhead, as if it was an 80s boombox) to Oak Alley for SSH IC to warmup, followed by windmills and grass grabbers. Then Nolan Ryans IC and CPRs OYO. (Curls, Press-Ups, Rows 30 each).

    M-I-S-T-L-E-T-O-E, with bricks. Pax paired up. One Pax did the exercise while the other Cusack walked to the second light pole. Each Pax did 30 of each exercise, then moved to the next while waiting for their partner.

    Merkins,
    Imperial Walkers
    Squats
    Twists – LBTs
    Louisville Lips, AKA Muhammad Alis, AKA Floyd Maywheathers
    Elf of the Shelf
    T- -can’t remember the T?!
    One Armed Pickle Pounders
    El BCs

    Pax then moseyed to the shelter, bricks in hand for some wall-chair dodo birds and wonderbras with bricks, IC.

    Back to the flag for COT.
    20 PAX.

  • MISTLETOE #1, with coupons – from Sandbar

    Disclaimer followed by a quick mosey around the parking lot. PAX picked up bricks from YHC’s truck. 2.0s mad about having to load the truck with bricks. Builds character though.

    Cusack walk (bricks held overhead, as if it was an 80s boombox) to Oak Alley for SSH IC to warmup, followed by windmills and grass grabbers. Then Nolan Ryans IC and CPRs OYO. (Curls, Press-Ups, Rows 30 each).

    M-I-S-T-L-E-T-O-E, with bricks. Pax paired up. One Pax did the exercise while the other Cusack walked to the second light pole. Each Pax did 30 of each exercise, then moved to the next while waiting for their partner.

    Merkins,
    Imperial Walkers
    Squats
    Twists – LBTs
    Louisville Lips, AKA Muhammad Alis, AKA Floyd Maywheathers
    Elf of the Shelf
    T- -can’t remember the T?!
    One Armed Pickle Pounders
    El BCs

    Pax then moseyed to the shelter, bricks in hand for some wall-chair dodo birds and wonderbras with bricks, IC.

    Back to the flag for COT.
    20 PAX.

  • More Rarajapari – from Reluctant Yankee

    The PAX of uptown got some rarajapari on with RY as the Q. Ball and a partner. Mosey to John James Audubon.

    At the statue we did a mini – macdeuce 2 sets of 4 exercises x 12 (I struggled to hit 12 – not sure why I couldn’t remember)

    Then we long mosey’d to the HILL. At the HILL we lined up on the soccer field – 10 laps sprint to the other side jog back with 10 freddie merks/ 10 monkey humpers at the line.
    After 7 laps the train was getting too close.

    Sudden change – hustle to the other side of the train tracks so we don’t get stuck. Ran into a group of men exercising. El Wire with the attempted headlock.

    Mosey’d to labrynth but the clock was ticking – Douille had to bail. Made it to the flag one minute late – sorry my boys. Picked up balls and reset for next time.

    Reminder to be good humans and people. Gratitude for time and life.

  • Leave Some Men Behind (And then find them) – from Tinkles

    It was a nice morning for workout. The park still looks like a firewood farm in many of our usual locations. Good excuse to stick the track for some running. A lighter but spirited crew brought their A-game today.

    Warm-up: Arm circles (forwards and back), Grass Grabbers

    First Thing: 1.8 mile Indian run around the park. 2 modifying pax finished along with the main group. 2 additional pax were still modifying.

    Next Thing: Ring of fire merkins x 2. Still missing two guys.

    Next Next Thing: Mosey to lot in front of the zoo for some 4-corners BLIMPS. Pretty sure they will catch up with us soon.

    Next Next Next Thing: Head to the parking lot for some Mary. The girls workout is going full blast and who is that over there doing their own Mary… the missing pax! Great instincts to seek out friendly foe! Rewards with Russian Twists, LBCs, Penguins, Dying Cockroaches.

    Last Thing: One more four corner BLIMPS modified to take us back to the flag.

    Extra Credit: planks with mission impossible.

    COT: count off, namorama, and intentions. T-claps to our lost friend Pauly D who is town for a brief stopover and came out to the gloom. Welcome back friend! Have a great week.

  • Lawn Dart for Pinwheels – from Reluctant Yankee

    I took Squeal’s scheduled beatdown. We welcomed Stuart Hill aka Lawn Dart for his first beatdown.
    I wanted to bring the tooth fairy and the pinwheel to WPM.
    Started with a longish mosey to Tulane near McAllister.
    COP1: SSH IMP walker-squats, Dying Roaches
    Mosey’d to the Field at Yulman
    COP2: Tooth Fairy – pushups up the stairs while partner did low country crab
    COP 3: PINWHEELs on the Field at Yulman – Plank Jacks – maybe we should make this a new AO one day a week? Just a thought.
    COP 4: Headed over to Little WPM – 20 Russian Twists every floor to the top
    down the stairs and over to WPM
    RUN TO THE TOP OF WPM at each level we did 10 merks
    Down the stairs and back to the FLAG. We had to hustle! arrived 30 secs late.

  • 5 Years Of Brotherhood, Bonding and Burpees – from Belloq

    I woke up at 4:20 to a very special day. Eagerly got ready and made the 21-minute drive from the Lakefront to Audubon Park where I have only been to the The Birdcage once to celebrate our 6 Year Convergence last year. How appropriate that I celebrate the start of my 5th year where F3 NOLA truly planted it’s flag and grew? To my delight, I saw both Reluctant Yankee (site Q) and King Kong (Q last time I was at this AO) in the gloom so my confidence in help if needed was growing as I was beginning the disclaimer promptly at 5:29.

    My standard disclaimer expanded to tell the PAX why today was special…Biegnet’s (Matthew Joubert’s) 17th birthday, start of his Senior Year at Jesuit and my 5-Year Manniversary. The looks from the PAX was telling that many didn’t know who this foreigner was and wondered if I was going to talk the rest of the work out so we began…

    Moseyed to the field across Magazine.

    As I could see the confused faces of most of the PAX as they were still wondering who the hell was this guy, who allowed him to Q and how have they not met me if I have been around for 5 years. I decided to introduce myself by asking the PAX to circle up on me.

    Warm-up
    8-Count Body Builders IC X 20 (I could tell I would be popular from this choice moving forward)
    Arm circles front and back IC X16
    Seal claps IC X 20
    Overhead presses IC X 20
    Overhead arm claps IC x20
    Moroccan nightclub IC X 16 (dancing was allowed and welcomed)

    Initially my plan was to honor Shorty’s workout which had 16 reps but I screwed up the whole process because for the first time ever in the history of F3…8-count arm circles were performed.

    I then walked over to complete the circle for our final warm-up
    Low slow squats IC X 20

    The Thang

    Ring of fire Merkins/Plank switching to Monkey Humpers/Al Gore X 3 Rounds

    PAX became talkative so I threw in 10 Burpees

    Ring of fire Catalina Wine Mixers/Plank and Bonnie Blairs/Al Gores X 1 Round

    Merkincides
    10 Merkins, sprint to first tree, return to start for 10 Merkins, sprint to second tree, rinse and repeat to 5 trees out.

    PAX was less talkative so we did 10 burpees as a reward.

    Traditional Belloq Core Routine: (Borrowed from Jeff Cavalier)
    Halos Clockwise 30s
    Halos Counterclockwise 30s
    Reverse Corkscrew 60s
    Dynamic Plank 60s
    Chainsaw 60s
    Slow, controlled Big Boy Situps 60s

    Cool down

    Slow 8-count bodybuilders x 5 IC
    Stretch to sky with hands in air breathing deeply.
    Really, Really Slow Abe Vigodas IC X 5
    Touch toes

    Mosey back to the flag

    COT
    15 PAX
    Intentions for children, families and everyone dealing with going back to school. Giving strength to F3 Brothers in need of a friend(s) to lean on if they need support.

    A special thanks to Rudy for gifting me the greatest F3 name ever, Jingle Vader, Cowbell, Shorty, Bubba and Douille for being there for my initiation into the F3 brotherhood.

    “Btw, worst FNG naming process was held in the gloom today. Took over 10 min. Seems like none of us were on topic at all.” -Shorty’s BB 8/11/2016

    To start year 6, I’ll be back at Okawata for my Manniversary. Consider this an early invite. SYITG

  • Hip Hop Hooray – from Dry Socket

    Beautful morning out there at Audubon park. We had 20ish PAX present. Warmups included SSH, Grass grabbers, Peter Parkers, Mountain climbers and forward and reverse arm circles.
    Then we posted up at the zoo. DJ Dry Socket broke out his 90s/2000s underground hip hop classics to the delight of the 2 PAX that recognized a Beastie Boys song 🙂
    Did a DORA BOMBS (Burpees, Overhead Press, Merkins, Big Boy Sit up, Squats). Partner ran 0.3 miles around the zoo and switched off.
    We logged close to 3 miles today.
    Then we headed back to the field for a little game of Roxanne/Redlight. Ring of Fire, stayed in plank until your part came up then the pax did 4 merkins at a time.
    Ran back to the flag for some Penguins, LBC, Freddy Merks.

  • Summer Sweat is Back – from Tinkles

    The days are starting to get a bit more humid and what was recently tolerable seems to be getting tougher. Today seemed that way, and I was happy when the workout was over.
    Warm Up:
    • Mosey around a bit and settle at the Tulane lawn
    • SSH IC x 30, Imperial Walker IC x 20, Forward arm circle IC x 20, Reverse arm circle IC x 20.

    First Thing:
    • 10 Burpees EMOM for 10 minutes- sorry about the lack of music, will do better next time!
    • Recover with some penguins IC x 20, and LBCs IC x 30

    Second Thing:
    • Mosey over to the garage, backwards run up the inclines and forward run the flats to the top
    • Down the stairs to the bottom and then back up the other staircase
    o To illustrate the lack of ventilation in the stairwell, someone’s weed lingered in the air adding to the sweat
    • Back down again

    Third Thing:
    • To the benches for right leg power up IC x 10, Decline merkins IC x 10, left leg power up IC x 10
    • Mosey back to the flag for some time killing wife pleasers

    COT:
    • Count off, namorama
    • Welcomed FNG. Previous run-in with Pop o’ Lock or friends yields ‘Perp’. Welcome Perp!

  • Somebody’s Watching You – from Tinkles

    That somebody is Gideon and his drone. I thought for sure the incessant rain of the last week would call off the photo op, but Gideon was not deterred. So to keep the pax dry we headed over to the zoo parking lot. The ladies workout was out in full force. With the drone and ladies and music the pax was getting giddy…..then we actually had to work out.

    Warm Up:
    SSH IC X 30, Grass Grabbers IC X 20, Forward Arm Circles X 20, Reverse Arm Circles X 20, Imperial Walker IC X 20

    The Beatdown:
    10 burpees on the minute for 10 minutes– Talking Heads to help distract from the pain

    Mosey over to the Audubon statue and pair up for some catch me if you can combinations- Jock jams and El Wire twerking for rest between rounds.
    -Loop one: run and partner does 3 burpees and then catches up to tag
    -Loop two (short loop): lunge walk and 10 merkins
    -Loop three (short loop): bear crawl and 30 LBCs

    Finish strong with Rocky Balboas, Incline Merks, Dips, and Decline Merks on the curb. Hustle back to the flag.

    COT: get your whiskey night sign up completed! Prayers for helping us lead in all aspects of our lives. Drone footage coming soon!

  • First you Q, then you Backblast – from Tinkles

    I admit I’ve gotten lazy with backblasts. I wouldn’t have thought it, but of the many things to not recover from the pandemic, backblasts seem to be one. I think the fluid days of free-form workouts, posting at 6:30, etc, killed a bit of our discipline. I think the same could be said for Q volunteerism. There are lots of blanks for every AO on the board with the same Qs doing most of the leading. The beauty of F3 is the chance to lead and to lead in your own style. We have no shortage of pax. It was great to get 20 out at The Skinny this morning. Each has earned a spot to Q on a coming Monday. Let’s see what you got!

    Warm Up:

    Mosey over to the zoo grass parking lot:
    SSH x 30, IW x 20, Grass Grabber x 20, Mountain Climber x 20, Low country crab x 20

    The Thang:

    Mosey to the levee:
    11s: burpee at the base and merkins at the top, plank and wait on the six
    Dora 1-2-3 with plank walks, LBCs, squats- partner goes all the way over the levee and back, plank and wait on the six
    Mosey back to the front of the zoo: rocky balboas x 20, derkins from the curb x 20.
    Back to the flag

    COT:
    Count off to 21, namorama, closing prayer

    Simple, effective, reproducible. Thanks for the opportunity to lead!