F3 New Orleans

Tag: Fast Tax

  • The Uptowner brings Gabrielle – from Pool Boy

    After a brief disclaimer, PAX moseyed across to parking lot by the Pavilion for some warmups.
    Low slow squats
    Arm circles
    Burpees
    Scantron stretch
    Cement grabbers
    Abe Vigoda’s

    Thang 1(Under Pavilion)
    Dips
    Stepups
    Decline Merkins

    Mosey to the gym for Thang 2
    Set 1 – 10 Burpees, run around gym
    Set 2- 20 donkey kicks, run around gym
    Set 3 – 30 imperial walkers, run around gym
    Set 4 – 40 merkins, run around gym
    Set 5 – 50 LBC’s, run around gym
    Set 6 – 60 squats, run around gym
    Added some decline planks and calf raises.
    Mary
    COT
    Thanks for showing up guys!

  • The Laredo Redux – from Fracsac

    The Site Q at El Diablo has set the precedence to have a hero WOD to honor those who have paid the ultimate price. After a brief disclaimer and a warmup, YHC complied with the following:

     6 rounds for time
    24 air squats
    24 push-ups
    24 walking lunges
    400m run
    With about 10 minutes remaining, move to the parking lot for burpee broad jumps and some Mary.

    COT

    NMM

    The Laredo

    While serving in Afghanistan, Army Staff Sgt. Edwardo Loredo died on June 24, 2010, when insurgents attacked with an IED. Loredo previously served in Iraq. Hence the 6/24.

    The pax crushed it with time left over. They had the choice of bear crawl between burpees or burpee broad jumps. Roughly about 15 or so completed.

    Unbeknownst to YHC, this WOD was completed a few weeks ago. We honored this fallen warrior twice.

    SYITG

  • Rock It, Rock It Real Good – from Fracsac

    Conditions: 77 degrees with 86% humidity

    11 pax total with 3 splitting off for KnOT’s.

    Walk backwards on the track. I read over the weekend it’s good for you.

    Mosey to the rock pile for the warmup. Usual stuff finishing with 10 Catalina Wine Mixers IC.

    Partner up and grab one rock, a big one. Pax 1 rifle carry while pax 2 does 5 ‘mericans and 5 squats then run to flapjack rock.
    Return the big rock and grab a regular rock, partner stuff is over. Head to the parking lot.
    Starting at one end using the parking lines as guides, do 5 curls, then run to gym for 5 burpees. Run back to rock and move one parking line closer. Increase by 5 curls each time up to 30.

    Head to pavilion for OP, Rows, step ups, dips, and some rock calf raises.

    Return the rocks, bear crawl for about a minute, then return to flag.

    CoT

    NMM
    Humidity is back
    Scantron convinced me walking backwards is good for the legs by putting it on the internet. Everything on the internet is true.

    SYITG

  • Modified Murph – from Thumb War

    Warmup:

    SSH
    Low slow squats
    Grass grabbers
    Arm circles F & B
    Seal claps
    MNC
    Peter Parkers
    Mountain climbers

    Original plan was to run 2 laps around the track, but since the gate was locked we moseyed the outer path the long route to the new playground equipment.

    There we partnered up for a half Murphy and modified some.

    Collectively in total with your partner:

    50 pull ups
    100 push ups
    150 Air squats
    200 LBC’s

    Rules were that you could give your partner a spot for pull ups, but during the other exercises, you had to be either planking or super manning while the other worked.

    This went quicker than I expected so we added a round of Bench dips IC.

    We then concluded the Murph with a run to the rock pile where each person got a rock for the following:

    2 rounds –

    1st round:
    20 Curls
    20 Thrusters
    20 Rows

    2nd round:
    10 Curls
    10 Thrusters
    10 Rows

    We add got on our sixes for presses with our rocks until I was told we were approaching 6:15 so we wrapped up and got back to the flag for COT.

    Enjoyed leading as I continue to be more consistent and accurate with my counts. Thanks Mr. Rodgers for asking me to lead and thanks for encouraging the fallen warrior inspired workouts.

    Shocker. I’m I had some music critics in the Pax. Bogey called a skip for penalty burpees. Hopefully Mahatma has learned more about New Orleans’ own Grammy award winning Jon Batiste.

  • 9: For/19 – from Bolt

    YHC pre-blasted a call for HC the night before as the plan was developing to gauge headcount and in true F3NOLA fashion there’s was minimal response so it was pleasantly surprising to see the mid-field circle grow to 10 pax as the warmorama began with our much beloved theme song (I know Frac secretly has it on “repeat” as he drives to work his 2, soon to be 3 days a week–COMPLIANCE!).
    Abe SLOWgodas, SSH, seal/OH claps, tie fighters, self love, mosey to playground to complete warm ups with Morning Calls. Mosey to the rock pile advising pax to select a medium rock they could do lots of reps with, where YHC laid out IN CLEAR DETAIL, that we would do 9 (on 4/19, where’s Rudy when I need him!?) consecutive exercises of 25 reps each OYO and as you finished either plank or SSH on the six.
    OH press
    Squats
    Big boys 
    Curls
    Lunges
    American Hammers
    Tricep press
    Calf raises
    Manmakers
    The mumblechatter was considerable and distracted the pax from executing properly because after going through the entire list of 9 YHC reiterated the first three as we began to kick us off and announced I’d call them out as we progressed. Some nameless pax (KB/Mr R) were planking after the first 75 reps which created confusion for other pax and elevated the mumblechatter—must get back on the rails. We continued through the next six exercises without much incident and considerably less mumblechatter, especially as the final task of 25 man-makers loomed large (grunts replaced words—success). Round two each pax was issued one of the same nine exercises and led the circle of pax in cadence then the next pax so all 9 are done without stopping: 1 rep each, which Bogey took issue with as not being worth it and also complained about the getting down/up which (was BY DESIGN); along the way we learned Mr. Rogers was never given the you tube link for counting cadence. Subsequent rounds were 2 then 5 then 10 reps per exercise before the next pax led in cadence with slight pauses between rounds to catch our breath.
    Next was 5 minute EMOM of what else—10 burpees! This is when Bogey decided to use the burpee rule thinking he was gaming the system yet he simply added more burpees to the count. We finished with protractors.

  • 5 Rounds of Zack Attack – from Mayhem

    Grabbed the Q night before as Mr. Rogers was going to be out of town

    5:30am disclaimer provided
    Light crowd, with a train in the background before a PAX was seen on the track and another took his own path, as I believe he generally does in life

    Mosey to the east side of the track

    Warmup: GSG (grass slow grabbers), AC, RAC, MC, PPP, CC (crab cakes), SSH

    Informed fellow PAX that I would be sticking with site Q’s theme of fallen hero workouts
    Let’s remember Zachary Tellier, killed in combat 9/29/07 in Afghanistan

    The Thang:

    Rd 1
    10 burpees
    5-10-15-20 shuttle run

    Rd 2
    10 burpees
    25 merkins
    5-10-15-20 shuttle run

    Rd 3
    10 burpees
    25 merkins
    50 lunges
    5-10-15-20 shuttle run

    Rd 4
    10 burpees
    25 merkins
    50 lunges
    100 abs (50 BB, 50 LBC)
    5-10-15-20 shuttle run

    Rd 5
    10 burpees
    25 merkins
    50 lunges
    100 abs (100 LBC)
    150 squats
    5-10-15-20 shuttle run

    Mary: FK, WP, DC, crab merkin (no Fast Tax, we cannot, okay fine, then armadillo thing), TS, and something by HG

    Mosey to the flag
    COT

    Fellowship of Christian Athletes luncheon at Metairie Country Club May 10th @ 11am, see #mumblechatter in SLACK

    Several special intentions raised up
    And a prayer to be intentional in our actions the rest of the week

    Glad to unexpectedly lead!

  • Even the Q Get’s Confused – from Architect

    Began the week on the right, or left foot. Q’s confusion began early in warm-ups and continued through the workout. In the end, a solid beat down was delivered.
    Disclaimers given
    Warmarama
    Rocks gathered
    Group enjoyed “7 Minutes in Heaven”
    PAX pushed through various rounds of movements and short runs/rock carries.
    COT commenced

    Happy Monday!

  • 80s Music and Burpees – from Rudy

    twas going to be a slopping post-rain morning in Pontiff, so YHC decided we’d head straight to the Pavillion. After saying good bye to our walkers and KoTers, the 8 PAX grabbed a rock and moseyed.

    Bogey and Fast Tax in particular seemed to enjoy a collection of 70s and 80s tunes. So we’ll use that as the Sound Track for Tabata.

    10 sets, 45 seconds on 15 second off. 4 Arms, 4 Abs, 2 Legs.

    Then head to the parking lot for 25 yd out-and-back sprint, 5 burpees then SSH for the 6. Repeat x4.

    Back to the Pavillion to repeat a round of Tabata. Then back to the Parking lot to repeat the burpee sprints.

    Back to the flag, via the Rock Pile sending our implements into splash-down mode in the swamp.

    At the flag, many prayers for health and comfort to those who are sick and suffering.

  • 3 Stations – from Pool Boy

    5:30 Disclaimer given and we head to the parking lot between the Pavilion and the Senior Center.

    Warmups consisting of:
    SSH
    Abe Vigoda’s
    Cement Grabbers
    Arm Circles
    Toy Soldiers
    Imperial Walkers
    Mountain Climbers

    Thang
    With the help of my 12 year son the night before, rocks already at our location.

    Partner up
    3 stations – Rotate after 10 mins.
    Station 1
    Rifle carry from Pavilion to speed bump while partner does squats
    Station 2
    Lunge walk to senior center;partner curls
    Station 3
    Jump rope; partner runs to entrance stop sign

    Mary back at the flag.
    COT

  • 4 Pavilions – from Pool Boy

    Arriving at 5:15 in the gloom to a beautiful morning, it was go time!

    With the intro at 5:30, we moseyed over by the rock pile.
    Warmups:
    SSH
    Slow Abe Vigodas
    Grass Grabbers
    Burpees
    Imperial Walkers
    Arm Circles
    Low Slow squats
    Mountain climbers
    Slow merkins

    The Thang
    Grab a rock and head to pavillion by the dog park
    5 burpees
    15x left leg step up, 15x right leg step up
    20 dips
    25 curls
    Head to 2nd pavillion
    5 burpees
    15 Step-ups
    20 dips
    25 curls
    30 squats with rocks
    Head to 3rd pavillion
    5 burpees
    15 Step-ups
    20 dips
    25 curls
    30 squats with rocks
    35 over head press
    4th pavillion
    5 burpees
    15 Step-ups
    20 dips
    25 curls
    30 squats with rocks
    35 over head press( Did not complete all; ran out of time)
    40 LBC’s)Did not complete all; ran out of time)

    COT