F3 New Orleans

Tag: G Spot

  • Gator Fest/ Roll Wave – from Tinkles

    Impromptu Q. I was surprised when I rolled up at 5:30 that the pax wasn’t moving. I made the mistake of asking who was the Q and it was crickets. Off we go.

    Palm circle for warm up.

    Mosey over to HNG for a preview of Gator Fest! The slide looks ready to roll. Rumor that F3 guys get 5 free tickets from Mens Club, look for Willie! We did some 6 to work off the fried twinkies paired with Urban South brew that is yet to come.

    Mosey over to the Tulane Alum house. Don’t think we had a greenie undergrad but perhaps a MBA grad who rolls burritos. Gate was open so we took advantage of the nice yard for ring of fire.

    Mosey to turf field for 4 corner blimps.

    Mosey to garage for Indian run to the top. Beautiful sunrise. Our city looks beautiful from a distance- good to remember sometimes.

    Mosey to Tulane quad. No beer or burgers yet, time for step ups and decline merkins.

    Hustle back to the flag!!

    COT including the return of sweaty ball of man! Accountability and connection!

  • Simple Yet Effective – from Tinkles

    Light crowd even for a Monday. Jazz Fest? Personally dealing with a gimp shoulder, I wanted to offer a lower body focused beatdown with the option to modify the pace. The pax seemed to dig it and a good sweat was had by all.

    Warm Up: SSH IC x 30, Forward Arm Circles x 20, Reverse Arm Circles x 20, Imperial Walkers x 20.

    Beat Down: Simple circuit starting at the flag and run to shelter/benches for 20 step ups with each leg, continue down the gravel path past the band stand to the main loop for 30 LBCs, continue loop back to flag for 10 lunges with each leg. 20 step ups per leg were a source of debate with the leaders of the pack questioning the diligence of some of the other pax for their attention to counting. They did take a disproportionate amount of time. Most got at least 1.5 miles in.

    Count off, namorama, and intentions. For their efforts, the Pax were rewarded with a voluntold Q spot in the coming weeks!

  • Extra Skinny – from Tinkles

    Keeping the skinny fresh isn’t easy. The pax seemed up for minor wrinkle so I went for it. The pace was a bit quicker and the Indian lines were never even but in the end it was a good workout.

    Warm up: SSH, Arm circles forward and back, Grass grabbers.

    Indian run to the bridge with an ab break for the 6 to catch up. Jog sprint alternating to the U drive in front of Tulane.

    Partner up for partner Dora. 100 burpees, 200 Floyd Mayweathers, 300 squats. Called early for time.

    Alternate forward and backward run to grassy knoll for some more Mary.

    3/4 mile Indian Run back to the flag.

    Count off, nameorama, intentions. Thanks to Landing Strip for picking up the next Skinny Q. Sorry if you posted and I didn’t record you. If you read this and let me know, I’ll buy you a beer!

  • Meh – from Tinkles

    It started out well, got bogged down in the middle, and finished ok. I blame the train and the wind but really was probably poor directions for the modified 11’s at the levee. It’s too complicated to explain here which means it probably won’t work in the gloom! If you got it, you had a solid workout. If you didn’t, you got some extra ab work in. Better luck next time!

  • Tit Rex Run – from Tinkles

    6 Pax shook off their Thoth Sunday hangover to get a glimpse of Tuesday’s Rex Run course. It will be a technical layout that will require you to run counter clockwise for 1.8 miles. Get ready! Other than that we did some warm ups, upper body work, and some ab work. Got over 3 miles in so a good way to finish up Run Cajun Run. Be safe finishing up Mardi Gras.

  • 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.

  • Saints / Packers Beatdown Commemoration – from Landing Strip

    In honor of the thing of beauty that was yesterday’s Saints “home opener” vs. the Packers, the PAX performed a game-themed workout with high efficiency. The cadence of each exercise was tied to a key stat.

    Warmup
    First we moseyed to the front of Tulane’s campus and did SSHs (50 – O/U) and burpees (3 – spread (to GB)).

    Tha Thing
    We then moseyed to the base of the Loyola Rec Plex garage where we Cleveland Guardian-ran to the top. Finding our usual stairwells filled with HVAC tubing, we ran up and down a spacious, brick-paved and fully air conditioned stairwell after performing each one of the following exercises:
    -LBCs (171 – rushing yards (modified to 100))
    -Merkins (22 – first downs)
    -Dying roaches (60 – total plays)
    -Burpees (3 – turnovers)

    We then moseyed to the base of WPM and again Guardian-ran to the top. From there, we did more exercises and up-downs, this time in smelly, cramped, un-air conditioned stairs:
    -Shoulder taps (39 – total rushes)
    -J-Los (34 – time of possession)
    -8 count body builders (2 – INTs)
    -Burpees (2 – sacks)

    We then moseyed back to the flag for a final set of 20 low country crabs, in honor of starting QB Jameis WInston’s feast on a W yesterday!

    WHO DAT

  • All the things a “Q” can bring – from Bieber

    An opportunity to Q is an opportunity for many things. There is the “Making a Fool of One’s Self” where you don’t correctly explain the exercise and no one seems to be doing the right thing. Then there is the, “Who the hell does he think he is?” mistake where the Q (me) assigns things that look good on paper, but ultimately suck. Then there is the dreaded “Too much mumblechatter” mistake where obviously things are way too easy and you need to pick up the pace. Lastly, there is the “Dude, you ain’t making too many friends” mistake where everyone is sucking wind and asking what time it is. Surprisingly, the Q this morning at the Skinny provided ample breeding ground for all of the above situations, and I have zero regrets. Thank you to the 21 Pax who shared in today’s fun. Here we go…

    Disclaimer, Mosey around the Parking Lot to Bandstand
    Warm Up In Cadence
    SSH X 20
    GG X 15
    Windmill X 15
    Leg Hug X 10
    Russian March x 10
    Calf Stretch X 10
    10 X Merkins OYO

    Mosey to the Track
    Shuffle Left/Shuffle Right/BackPedal/Sprint to Pull Up Bars
    4 Groups @ Rows, Burpees X 10, LBC’s, Merkins

    Shuffle Left/Shuffle Right/Back Pedal/Sprint to Bridge
    4 Groups @ Squats, Burpees X 10, Dying Roach, Merkins

    Carioca L, Carioca R, Jog (repeat to Golf Course)
    RL SU, LL SU, RL PU, LL PU (Count is as long as it takes for a group of 4 to do 10 burpees)

    Partner up, Jog/Sprint (repeat to Golf Course)
    Mary…LBCs, Freddie Mercury, LBT, Hello Dolly (count is as long as it takes for a group of 4 to do 5 burpees)

    Indian Run to Pull Up Bars
    Pull Ups, Burpees X 10, Imperial Walker Squats, Russian Twist

    Agilities
    Shuffles X 5…Hard Run Back to Flag

    Count-o-rama, Name-o-rama, Announcements…Gnarly Nutria, Intentions…

  • 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!