F3 New Orleans

Tag: F3 NORTHSHORE

  • Pre-blast for F3 Fest

    Festivalgoers, we might be down, but we ain’t out!  There’s still plenty of fun to be had throughout the remainder of the festival season here in The Big Easy, albeit in a socially and/or physically distant setting.  Get yourself garbed up in some festive workout attire, maybe even grab a few buddies, find some good grass (not that kinda grass), and pass a good time at F3 Fest!   

    What you’ll need:

    • 48 minutes of your time
    • Smartphone to access F3 Fest playlist on either Spotify or Google Play Music (see links and deets below)
    • Bluetooth speaker for full jam out effect  
    • One standard coupon (for the concrete block option…a large rock or kettle bell will suffice in a pinch…or see the bodyweight option below)
    • Approx 15 yards of good grass or pavement, marked off with a cone or festival chair
    • A copy (printed or digital) of the workout for quick reference between songs
    • Your favorite hydration libation

    This can be done OYO or in small groups.  Strive to give it AYG for the duration of each song.  Note there is a 23 second gap built in between songs to allow for a quick breather and chance to prep for the next song/circuit.  The music was selected from artists, most with local ties, who were scheduled to play at this year’s Jazz Fest, French Quarter Fest, and Hogs For The Cause…plus a tribute song thrown in for the late, great Dr. John.

    If you’re not familiar with Spotify, getting the playlist is easy peasy.  Here’s the link to pull up it up: 

    If you don’t have the Spotify app, you’ll likely need to download it.  Also, you’ll probably want Spotify Premium (or workout with someone who has it) in order to avoid pesky commercials.  You can download the 30 day free trial here https://www.spotify.com/us/premium/?utm_source=us-en_brand_contextual_text&utm_medium=paidsearch&utm_campaign=alwayson_ucanz_us_performancemarketing_premium_brand+contextual+text+exact+us-en+google&gclid=EAIaIQobChMIr7S81aSK6QIVrP3jBx0hKwl8EAAYASAAEgJSN_D_BwE&gclsrc=aw.ds

    Another way to access the playlist is Google Play Music list which also has a free option. The same F3 Fest playlist is here: https://play.google.com/music/playlist/AMaBXylkpYwg5NI3vDZb6gXAdmXLxM1f906v8ZTGnrp-_vFQd2v6uEfTm11GZ-hjYe7Fk6o3KUt3HyXJCPJwyIrTK06v1Jb1LQ==?t=F3_Fest

    Boomers, please don’t let this fancy tech stuff scare you off, you got this!

    Get ready, gates are opening….

    Welcome to F3 Fest.  I’m not a professional trainer, nor a professional DJ, modify the exercises if needed, push yourself but don’t hurt yourself.  Laissez les bons temps rouler….

    Rock Out With Your Block Out – (Coupon/Concrete Block Version)

    • Cissy Strut (3:07) – The Meters
    • Cineramascope (3:15) – Gallactic
    • Warmup for duration of both songs…SSH, WM, IW, AC, MC, GG, Self Love,…
    • Wagon Wheel (3:52) – Old Crow Medicine Show
    • X20 Curls, Bear Crawl 15yds and back, R&R (Rinse and Repeat) for duration of the song
    • Everlong (4:11)– Foo Fighters
    • X20 Kettle Swings, Lunge Walk 15yds and back, R&R….
    • It’s Your Thing (3:22) – Marc Broussard
    • Hold High Plank, Merkin on every “Thing”
    • Buckjump (4:04)– Trombone Shorty w/Rebirth Brass Band & 5th Ward Weebie
    • X20 Jump Squats, Bear Crawl 15yds and back, R&R….
    • Keep Going (4:15) – The Revivalists
    • X20 Shoulder Press, Lunge Walk 15yds and back, R&R….
    • Treme (1:44) – John Boutte
    • Get “Down in the Treme” with a low plank and hold it 
    • Right Place Wrong Time (2:55) – Dr. John
    • X20 Thrusters, Crab Walk 15yds and back, R&R….
    • Fly Away (3:42) – Lenny Kravitz
    • Recovery song….easy mosey 15yds and back and forth, R&R, but drop for a Flying Squirrel (Burpee) on every “Fly”
    • Jambalaya (2:13) – Dash Rip Rock
    • Lay your block down or find a step, curb, etc for continuous Rocky Balboas, and drop for an 8ct Body Builder on every “Jambalaya”, then immediately back up for more Rockys
    • Here Come the Girls (3:01) – Creole String Beans 
    • Hold Block w/both hands and get ready to do some “Curls For The Girls!!!”….perform a curl for every “Girl”
    • I Thank You (4:16) – Robert Randolf & The Family Band  
    • Plankorama….any plank variation for duration of the song…high, low, side, etc  

    Workout concluded

     

    Jam Out With Your Hands Out – (Body Weight Version)

    • Cissy Strut (3:07) – The Meters
    • Cineramascope (3:15) – Gallactic
    • Warmup for duration of both songs…SSH, WM, IW, AC, MC, GG, Self Love,…
    • Wagon Wheel (3:52) – Old Crow Medicine Show
    • X20 Merkins, Lunge Walk 15yds and back, R&R (Rinse&Repeat) for duration of the song
    • Everlong (4:11)– Foo Fighters
    • X20 WWII Sit Ups, Side Squat/Lunge 15yds and back, R&R…
    • It’s Your Thing (3:22) – Marc Broussard
    • Hold High Plank, Merkin on every “Thing”
    • Buckjump (4:04)– Trombone Shorty w/Rebirth Brass Band & 5th Ward Weebie  
    • X20 Jump Squats, Bear Crawl 15yds and back, R&R…
    • Keep Going (4:15) – The Revivalists
    • X20 Box Cutters, Lunge Walk 15yds and back, R&R…
    • Treme (1:44) – John Boutte
    • Get “Down in the Treme” with a low plank and hold it 
    • Right Place Wrong Time (2:55) – Dr. John
    • X20 American Hammer, Crab Walk 15yds and back, R&R…
    • Fly Away (3:42) – Lenny Kravitz
    • Recovery song….easy mosey 15yds and back and forth, R&R, but drop for a Flying Squirrel (Burpee) on every “Fly”
    • Jambalaya (2:13) – Dash Rip Rock
    • Find a step, curb, stool, etc for continuous Rocky Balboas, and drop for an 8ct Body Builder on every “Jambalaya”, then immediately back up for more Rockys
    • Here Come the Girls (3:01) – Creole String Beans 
    • Mosey 15yds back and forth, stopping for a squat (use good form!) on every “Girl”
    • I Thank You (4:16) – Robert Randolf & The Family Band  
    • Plankorama….any plank variation for duration of the song… high, low, side, etc  

    Workout concluded

    Thanks for attending.  Hope you enjoyed. 

    Tool

  • 20-20

    5 veteran PAX rang in the New Year in the Gloom at The Gipper. After a quick warmup of 20 SSHs, it was off to the races with a fast mosey to the Justice Center for our first 20.

    20 minute AMRAP (as many rounds as possible) with each round consisting of 20 hand release Merkins, 20 plank jacks, 20 ice skater hops and then a 420 meter run. Grundy led from the front and almost lapped the rest of us by the time the buzzer sounded.

    Recovery walk back to the Shovel Flag for our second 20. This time it was EMOM (every minute on the minute) for 20 minutes. We hit 10 exercises two times each for a total of 20 reps per exercise: SSHs, Bobby Hurleys, IWs, Sister Mary Katherines, Hillbillies, Star Jumps, Seal Jacks, clap Merkins, mountain climbers and one leg hops.

    Countorama, nameorama and Einstein prayed us out into the New Year.

    Thanks for letting me lead guys. Looking forward to another great year together!

  • Misty Morning Beatdown

    YHC ate way too much over his Christmas break and so was quick to respond to Steve’s call to Q this morning. After joining Legal, Hammer and Zoolander for a little Foreplay in the Gloom, YHC circled up the PAX, partnered up with Grover and got down to business with a warmup.

    YHC and Grover rotated warmup exercises of Imperial Walkers, SSHs, Hillbillys, Seal Jacks, Butt Kicks and High Knees, all 20x IC. Good job Grover in leading for the first time.

    The PAX then headed down the Lakefront for a set of Dora 1-2-3s with a partner: 100 hand release Merkins, 200 45 degree lunges, and 300 SSHs with bear crawls and crab walks in between.

    After a brief recovery walk and a short mosey a little further eastward down the Lakefront, YHC set up a few cones for a version of Catch Me if You Can. Partner 1 backpedals about 10 yards from cone 1 to cone 2 while Partner 2 holds at cone 1. As soon as Partner 1 hits cone 2, Partner 2 sprints to try to beat his backpedaling partner to cone 3 about 30 yards away. Recovery walk back with the partners switching spots and then repeating.

    Three more sets with three different partners and it was time to dig into the bag of tricks to retrieve a ball for the next stage of our beat down.

    The PAX divided into three teams, each with a ball, for a race to the Harbor playground. Despite HanDcock, Esquire’s attempt to confuse matters with lawyerly questions, the rules were very simple for the race: PAX cannot run when holding the ball and each time the ball hits the ground the entire team has to do one burpee before getting underway again. Serious high jinx ensued, and YHC cannot even remember who won except that it wasn’t his team.

    The PAX then hit some staggered Merkins and took a brief reprieve and then it was a race back to the starting point, this time using only your non-dominant hand to catch and throw.

    Mosey to the virtual shovel flag for some Mary with dynamic back and front planks.

    Countorama, nameorama and Goose led us out in prayer on our way to the coffeeteria.

    Moleskin

    If you are old and grumpy like YHC and think that our youth should be doing something other than spending all of their time glued to their phones, then you need to meet 9 year old Bear and 17 year old Grover. Bear can bear crawl like, well, a bear and singlehandedly kept his team in contention for the ball games this morning and his dad honest on the hand release Merkins. Grover quickly accepted YHC’s invitation to lead this morning’s warmup and cheerfully executed like a seasoned veteran. It is absolutely fabulous to see these two young men join their dads in the Gloom. Mathlete and Akbar should be very proud of their 2.0s.

    The Krazy Ivan is coming up, Comrades. All Northshore PAX need to clear their calendars for the evening of January 18th. It is imperative that we have maximum participation. The Southshore PAX have been gloating over last year’s victory and posting pictures of themselves with the Freedom Hammer all year. It’s enough to make you sick.

  • 21 Gun Salute

    21 PAX braved the foggy Mandeville Lakefront for the running of the H8! After 20 SSHs IC and a short mosey down the Lakefront, the PAX pumped themselves up for a 45 minute DownPAINment on the weekend. It looked like this:

    First round of one burpee (with eight hand release Merkins inside it), followed by a second burpee (with seven hand release Merkins inside it), then a third burpee (with six hand release Merkins inside it)…all the way down to one burpee (with one hand release Merkin inside it)…bear crawl for 35 yards, round trip run for .4 miles, bear crawl for 35 yards back to the starting point to complete the first round.

    Second round starts with one burpee (with seven hand release Merkins inside it)…descending to one last burpee (with one hand release Merkin insdie it)…bear crawl, run, and bear crawl back to the starting point.

    AMRAP in 45 minutes with an objective to hit 7 rounds.

    The Northshore PAX definitely is growing in fitness as an impressive number of men completed 7 rounds and some men completed even more. Not bad considering 7 rounds translated into 36 burpees (with 120 hand release Merkins inside them), 490 yards of bear crawls, and 2.8 miles of running.

    Slow mosey back to the shovel flag where Speedy Gonzales prayed us out after the countorama and nameorama. Then it was off to the coffeeteria.

    Thanks for letting me lead, guys. It’s great to see everyone getting better.

  • 10 Turkeys at The Gipper

    Eight veteran Northshore PAX, a visitor from F3 Louisville, and an FNG from Monroe, NC descended on The Gipper in the Gloom this morning for a pre-Thanksgiving beatdown. After a quick warmup consisting of SSHs, mountain climbers, seal jacks, merkins, imperial walkers, plank jacks, and butt kicks, all 10x IC, we headed to the Justice Center for

    B-L-I-M-P-S since we’ll all look like one tomorrow.

    The PAX partnered up and together knocked out 50 burpees, 50 lunges, 50 imperial walkers, 50 merkins, 50 plank jacks, and 50 squats with partner 1 exercising while partner 2 ran up the Justice Center stairs and down the “NO SKATEBOARDING” ramp to relieve partner 1.

    Short recovery walk to Oak Alley where we alternated sprinting and jogging at each live oak tree. That effort turned into a mosey back to The Gipper trailhead and the undisclosed secret location housing our cinderblocks.

    Each man checked out a cinderblock from storage and got together again with his partner. The PAX knocked out 10 reps each of thrusters, swings, manmakers, merkins, around the worlds each direction, figure 8s, goblet squats and RDLs. Between exercises, one partner backpedaled while the other farmer carried two cinderblocks 25 yards. We held our blocks overhead while waiting for the 6.

    After returning our cinderblocks to storage, the PAX moved to the bandstand area and with the three and a half minutes left hit as many rounds as possible of bear crawls down the hill, jump or step up onto the bandstand, jump or run down the ramp or stairs, and raccoon crawl up the narrow concrete ledge back to the starting point.

    Countorama, nameorama, and a nice prayer from The Hammer to wrap things up.

    Welcome FNG Rogan!

    Thanks for joining us this morning Leprechan!

    Happy Thanksgiving guys!

  • No Time to Waste

    Seven veterans and an FNG rolled into The Gipper AO for an abbreviated beatdown ahead of Thursday evening’s F2 get together at The Tap Room. With no time to waste, the PAX warmed up with 10 reps each IC of SSHs, Merkins, Toe Touches, Mountain Climbers, Seal Jacks, Plank Jacks, Windmills and Peter Parkers.

    The PAX then retrieved cinderblocks from the undisclosed top secret location and got busy with a set of 7s…6 manmakers with a cinderblock followed by 1 set of lateral jumps over the cinderblock with 25 yards of suitcase carries in between, 5 and 2, etc, etc.

    Then it was time for one off cinderblock exercises: 10 reps each of Merkins, Swings, Around the Worlds, Figure 8s, Woodchoppers, Goblet Squats and RDLs with a 25 yard OH cinderblock walk inserted between each exercise.

    A final 25 yard out and back sprint and just when things seemed to be getting started they were over. Countorama, nameorama with our new FNG (TankedUp!’s fully grown 2.0) scoring his nickname Donovan, and a prayer courtesy of Moby Dick to end the festivities on a positive note.

    Thanks for letting me lead, guys, and thanks for the post-beatdown fellowship. It was a fun night.

  • Taking Care of Business

    Nineteen men posted on the Mandeville Lakefront this morning and took care of business. It was a beautiful morning in the land of milk and honey, and the PAX wasted no time kicking things off after some of the boys wrapped up their 2 miles of foreplay. Brief disclaimer for our FNG Grover and then a burpee OYO, followed by

    20 Seal Jacks IC

    3 Burpees OYO

    20 Copperhead Squats IC

    5 Burpees OYO

    20 Toe Touches IC

    7 Burpees OYO

    10 Windmills IC

    9 Burpees OYO

    20 Mountain Climbers IC

    11 Burpees OYO

    10 Merkins IC

    12 Burpees OYO

    20 SSH IC

    We then moseyed Westward for a round of 11s: lateral step ups with a jump on the sea wall on one end balanced by ice skater hops on the other end with lunge walks in between. We partnered up for these manly exercises because old guys like YHC need assistance remembering the count when it gets to 5 or 6 (thanks Speedy!) and ended up a little early because the whole production was taking longer than YHC had planned.

    Moving further Westward down the Lakefront the PAX circled up around a cone for a Ring of Fire: merkin wave, t stands, shoulder taps, bear crawls to and back from the cone, as well as plank walks to the left and right kept us busy for a while and then we recovered and moved on further down the Lakefront.

    YHC set up three cones in a V shape, and it was time for some agility drills. Repeating each drill twice we shuffled facing outwards, shuffled facing inwards, did the carioca facing outwards and then inwards, hopped laterally with vertical jumps between hops, and backpedaled with a sprint to finish things off.

    Worked our way back to the Shovel Flag with a Horses to the Barn sprint from about 300 yards out. Collected the Six for our countorama, nameorama (named our FNG Grover), and prayer before retiring to the Book & Bean for the coffeeteria.

    Thanks for letting me lead guys. It’s always fun, and you always manage to play along with good attitudes which YHC truly appreciates.

  • A very thankful 4 years of F3

    YHC was greeted this beautiful anniversary gloom by 11 PAX waiting to celebrate an F3 anniversary the right way, with a beatdown of course.

    While planning this beatdown, YHC started thinking how grateful he is of F3, Shorty EH’ing him hard to “just come out and see.” I’ll be forever thankful for the men (and Rudy) of F3 NOLA, and for the Northshore guys for taking a rival brother in like their own. You all are one of a kind!!

    The workout went something like this:

    COP: Warm Up: All IC X 20

    Grass Grabbers, Hillbillies, SSH, Windmills

    Mosey to the Justice center doing butt kicks and high knees en route. Arrive at Justice Center parking lot for some ‘Bone the Fish.’

    Left shuffle to one side, run forward, right shuffle back, back pedal to start

    Left Karaoke to one side, run forward, right karaoke back, back pedal

    Mosey to the top of the parking garage for 11’s (in honor of my favorite AO, Wolfpack Mountain)

    Burpees at the top of the mountain starting at 10, run down the ramp and do 1 merkin, descend burps and ascend merks until 1 burpee and 10 merkins.

    Because the breeze felt so nice, YHC decided to stay at the top of the garage for: Quarter Pounder: Each set of light posts represented 25 yds.

    Sprint 25 yds, 25 merkins, run backwards to start

    Sprint 50 yds, 50 squats, run backwards to start

    Sprint 75 yds, 75 LBC’s, run backwards to start

    Sprint 100 yds, 100 SSH’s, run backwards to start

    YHC REALLY wanted to make it a double quarter pounder but time would not allow, maybe next time.

    COP/ 6MOM: Hurricane Hoedown:

    4 variations of flutter kicks, meant to start at 7 reps each and work down to 1, but again, time messed us up so we started at 5 reps each.

    Hands up flutter kicks X 5, hands behind back flutter kicks X 5, lean back flutter kicks X 5, regular flutter kicks X 5

    Repeat X 4, repeat X 3, repeat X 2, repeat X 1

    Mosey back to the flag one minute late (sorry not sorry), where Grundy was waiting on us, apparently he went running with someone else? rude.

    F3 NOLA 5 Year Convergence this Saturday in City Park, 0630, Coffee, Beignets, breakfast to follow. 3 mile pre thang 0600.

    Northshore F2, Thursday October 17 at Barley Oak, 0600, 30 minute beatdown led by YHC with drinks to follow.

    Bean prayed us out.

    Thanks for letting me lead, and thanks for everything, F3.

    Heres to many, many more!

    -Cowbell

  • interval training

    4 pax met up tuesday morning for interval training.

    the thang:

    1/4 mile mosey around the Trailhead; followed by 1/4 mile at 100% effort rinse and repeat x 4. ~ 2 miles total.

    Followed by 100 big boi sit ups ~ 5 sets of 20 partnered up.

    25 HR Merks, 25 slow squats x 2 sets

    Lunge walk back to Shovel flag

    COT, Name-o-rama, prayer.

    Thanks guys,

    Chewy.

    “Give me 100 percent. You can’t make up for a poor effort today by giving 110 percent tomorrow. You don’t have 110 percent. You only have 100 percent, and that’s what I want from you right now.”

    — John Wooden

  • Dinner, then Dessert

    Ten men posted at The Gipper Wednesday morning ready for fun and games as a reward for completing the Iron PAX Challenge only to learn that they would have to eat their green beans before enjoying dessert. So after a disclaimer and a warmup of Imperial Walkers, Squats, Merkins, Groiners and Seal Jacks, the PAX made their way to the temporary resting place of two newly acquired coupons otherwise known as tractor tires. Assembling into teams of 5, teammates took turns flipping those bad boys to a secret undisclosed location. Don’t worry, Barely Legal (who knows everyone in Gipperland apparently) had secured “permission” for our coupons’ final resting place. Hopefully they’ll be there next week.

    The PAX then transported themselves to the Justice Center via the mosey method where they teamed up once again, this time in teams of 2. Each team selected a ball (most went for the always safe tennis ball and no team was brave enough to select the sole Mardi Gras vintage superball) for surprise exercises. First up was the burpee: partner 1 performed the burp while partner 2 threw the ball high so that partner 1 had to stretch to catch it while jumping out of the burpee. Flap jack and repeat for a few rounds. Then we moved on to 180 hops with partner throws. Amazing feats of athleticism ensued, and it’s too bad ESPN was not present because there was at least one top 10 play of the week involved.

    The partners also hit some shuffles with ball exchanges and in between it all the ball play hit some Mary consisting of A-B-C-D abs, alternating Supermans, and Nolan Ryans.

    Then we recovery walked over to the Justice Center entryway for four rounds each of 40 yards of:

    Accelerate, float, sprint;

    Shuffle, sprint; and

    Backpedal, sprint.

    Mosey back to the shovel flag for countorama, nameorama, and Ringo prayed us out. Thanks for letting me lead guys and remember that the best part of dessert is in your imagination and anticipation, not the actual dessert.