F3 New Orleans

Tag: Gabrielle

  • Play Time – from Heisenberg

    Disclaimer
    Warmup -IC Imperial walkers x 25, Grass Grabbers x 10, Daisy Cutter R 5 L 5, Abe Vigota 10, Merkins 20 (up down cadence), Arm Circles F x 20, B x 20, Overhead claps x 20, Moroccan Night Club x 20, Some OYO self love, Shoulder Shrugs x 10, Back Stretch x 10
    Face Breakers – From the top of the steps on NOMA, IC descending a step after each round Floyd Mayweathers 8,7,6,5,4,3,2,1
    Time to Play – Starting at Tree 1 Bear crawl to next tree, 5 merkins ( or knerkins), lunge walk to next tree, 5 merkins (or knerkins) repeat till you run out of trees. The grass was a little sloppy and underwater at times.
    Return to NOMA – Pax moved to the dry side and did a Route 66 with Flutter Kicks 4=1.
    Ring of Fire – We stopped at Tree 11 and had a quick Ring of Fire merkins (or knerkins)
    Sunday Mornings – Short mosey to the back of NOMA for 3 rounds of Sunday Mornings.
    COT
    TClaps to Catfish and Triple Shift for doing the workout with ruck plates.

  • Margaritas on the Rucks week 1 – from Fracsac

    11 Pax made a choice to take the DRP on their journey to get right and posted to the Mothership. But 7 of those were posting to the Bawbwa Wawa and chose to push themselves with a ruck workout. With a couple shovel flags planted, disclaimer was given, then:

    Ruck up and mosey to the Great Lawn. Dismount rucks for a quick warmup:

    IW x 15
    Abe Vigodas x 10
    GG x 10
    AC x 10 both ways
    SSH IC x 31

    Time to get down to business with the Alamo Margarita on the Rucks “Ruck ‘n Roll”. Sort of like an IPC for Ruckers!

    As many rounds as you can compete in 45 minutes:

    -Ruck Chin ups x 10 with ruck held
    -8 count body builders x 10 wearing ruck
    -Flutter kicks x 10 with ruck held
    -Brickyard x 10 (#Crowdpleaser)
    -It’s squat, curl, thrust up overhead, lunge each leg
    -Squats x 10 wearing ruck
    -100 yard ruck

    With 5 minutes left, completed some Mary with Little Bo Peep and Humpty Dumpty.

    COT with Mothership

    • T-Claps to Catfish for getting 9 and SOGO for getting 8+. Several of us were in the 7+ range

    • Big cleanup with F2 at City Park followed

    • Coffeteria enjoyed by many!

    SYITG

  • Time to use our arms again – from Mariah

    Large crowd for the first Wolfpack of March, and after a quick disclaimer we moseyed across St Charles to Loyola’s Palm Court for a Warm up. Like many, I’ve been wearing out the miles all of February for Run Cajun Run, and while I can now run fast and far, I can barely open a jar…time for a bit of upper body work.

    Warm up (all 15 ct in cadence):
    SSH, Peter Parker, Windmills, Carolina Drydock, Parker Peter

    Mosey over to the base of the mountain, at which point it was clear our numbers were problematic…we split into two waves and proceeded up the ramp for 2 rounds of BLIMPS with exercises at each landing.
    Burpees > Lunges > Imperial Walkers > Merkins > Plankjacks > Squats….repeato until the top.

    Large oval/ring of fire on the roof: merkins/wide arms/ diamonds

    Mary in cadence (15 ct): flutters, dollys, Russian twist, dying cockroach
    15 merkins OYO, then back down the ramps and out to the…

    Benches for the following (again 15ct in cadence):
    Dips >
    RL step ups >
    Incline merkins >
    LL step ups…
    ..OH SWEET JESUS, WHAT IS THAT SMELL?? Evacuate and hot mosey away from the truck pumping out the septic tank…. regroup at Palm Court and resume…
    LL step ups >
    Dips >
    RL Power-ups >
    LL Power-ups >
    All Ya Got Derkins.

    Mosey back to the flag for COT.

    33 pax for the workout, and welcome to FNG Will Jones from Son of a Saint, known now as The Beast.

    We gathered for a group Run Cajun Run photo with oversized check for over $6700 which we presented to Will and SoaS, which is amazing. I know I speak for many in being incredibly proud of both the financial support we are able to give, but also the fact that 200 of us and our NOLA friends stepped up to participate in Run Cajun Run and demonstrate our support for SoaS last month. Our support will surely have a direct impact on many young men in our community, providing hope, mentorship and a positive path.

    As always Thank You for the daily accountability and for the opportunity to lead.

    Until next time
    Xoxo,
    Mariah

  • Honoring RunCajunRun plus bonus burpees – from Hokie

    I was honored to get my passport stamped and to journey down to visit with team Sweaty Bells.

    King Kong, Almonaster, Douille, SubPrime, PopALock, Blow Out, Moana and I were all excited to have a guest appearance by Man of The Year Gabrielle 😉

    9 HIM honored RunCajunRun with some running between kettle bell sets and still honored January with 100 Burpees lagniappe while also adding 150 reps with Kettle Bells as follows:

    50 Lunges with Kettle Bells
    .47 mile loop of parking lot
    Baseball toss in plank position (in lieu of boring shoulder taps) while waiting on the SIX aka Hokie

    40 shoulder presses with Kettle Bells
    .47 mile loop of parking lot
    Baseball toss in plank position while waiting on Hokie

    30 chest presses with Kettle Bells
    .47 mile loop of parking lot
    Baseball toss in plank position while waiting on Hokie

    20 rows with Kettle Bells
    .47 mile loop of parking lot with the extra of 10 burpees at each corner plus mid point on long stretch along Magazine
    Baseball toss in plank position while waiting on Hokie

    10 Tricep extensions with Kettle bells
    then 10 burpees before running across parking lot for 10 burpees
    back to the start for 10 more burpees, back across for 10 more and then back to circle for final 10.

    Thanks for endulging me. I enjoyed my trip to the far off land known as SweatyBells and hope I get another return visit to Q in the the 2nd quarter. I also welcome any of you to come visit Monday’s at The Joy at The View and to lead me in a coupon beatdown.

    We closed and journeyed to the other side of the park to cheer on some of our running brothers as they finished their RunCajunRun with 7-13 miles.

  • It’s a Joy to Q The View – from Gabrielle

    On a crisp Monday morning, YHC got into his vehicle for the journey to the Far West. YHC’s passport appropriately stamped and Google maps initiated the feeling was good for a strong beatdown. At meeting spot, 3 PAX awaited. Uh Oh, YHC forgot his phone at home and he couldn’t phone home because he didn’t have a phone…What to do as a playlist had been made and tabata had been downloaded…Never fear, Frac is here to save the day! Quickly tethered my Wonderboom to Frac’s phone, disclaimer and Pax grab your block and farmer’s carry over the levee to other side for:

    Warm Up
    • Toy Soldiers X10
    • Windmills X 10
    • Bat Wing

    Nickels and Dimes
    5 Burpees 10 Superman’s EMOM for 5 Rounds SSH while you wait for next round

    10 Minute AMRAP
    20 Squats with or without Block
    10 Kettle bell Swings
    20 Rows with Block
    10 Shoulder Press Jacks with Block
    20 Block Merkins
    10 Mountain Climbers on Block (each leg)

    1st Set – 6 Minute AMRAP
    10 Shoulder Presses
    10 Lunges (2 is 1) with Block
    10 Wife-Pleasers with Block

    2nd Set – 6 Minute AMRAP
    10 Bicep Curls
    10 Straight Leg Deadlifts (RDLs)
    10 Tricep Extensions

    Seal the Deal
    10 Burpees EMOM for 5 Rounds SSH while you wait for next round

    Count-Off, Name-O-Rama, Announcements, Intentions and Prayer.

    Coffeetaria with Frac, Hokie and YHC at Panera. Always enjoy the convo.

    Congrats to Thumb War for new baby and making it out to beatdown. Thanks again Fracsac for letting me take over your phone. Great playlist of classic rock hits (except for that Simply Red song) and the tabata app worked perfectly!

  • Christmas Wonderland on the Best Bank – from Belloq

    Started at 4:59 which was 1 minute too late for Catfish who started at 4:58 thinking we were late.

    Warm-up:
    Ssh x 20

    The Thang:
    Mosey to German-American Cultural Center
    Arm Circles x 11 (Forward and Reverse)
    Overhead x 20
    Seal claps x 20
    Morocan night club x 20
    Mosey to Gretna High School Memorial
    Ring of fire alt between Merkins and Bonnie Blairs X 3 rounds with holding plank and Al Gore as a rest
    Mosey back to German-American Cultural Center
    8 counts X 20
    Mosey to steps
    Calf Raises X 20
    Deep Sea Divers x 10, x 10, x 10, x 9, x 6, x 4, x 2

    Mary:

    COT:
    Count off
    Name-o-rama
    Intentions
    Prayer
    Thanks for allowing me to lead at this beautiful venue. Will return in 2021 for certain.

  • Stocking Stuffer – from Reluctant Yankee

    Got to the Mtn and it was chilly- colder than I thought. Hat and gloves cold.

    Cop1 at the bottom: SSH, IMp walkers, Peter Parkers and dying roaches *21 for 2021

    10 burpees then run to the 2nd floor

    Busted out the deck of death – a stocking stuffer from the kids

    Did low slow Squats ic *21 Wide Merks *9 Bonnie Blair’s *6
    Lunge walked length of garage

    10 burpees ran up a flight
    Monkey humpers *21 reg squats *21 reg lunge *5

    Ran up a flight 10 burpees (30)

    Ic Low slow squats *9 Freddie Mercs *21 Smurf jacks messing with Gabrielle and the cadence

    Ran up a flight 10 burpees (40)
    Oyo 4 donkey kicks aka heels to heaven
    Ic 7 monkey humpers
    Backward lunge to next level
    10 burpees (50)
    Got 100 arm circles – I don’t believe in arm circles so we switched to bear crawl 100 m 5 Merks every light post
    People’s chair
    Ran down a ramp
    3 chuck norris
    10 incline merks
    Ran down a ramp
    21 Vladimir douille s
    Time was a factor ran to the flag – nice flag by vagabond!

  • Burpin’ and Murphin’ 2020 Away (Okwata 2020-12-31) – from Catfish

    Slightly warmer weather out at Okwata with 7 PAX: Jingle Vader, High Rise, Carpool, Gabrielle, Saban, Bongo, Catfish (Q).
    Started with a mosey over to the fountain, did a couple of laps with some skips, high knees, butt kicks, karaoke, etc. Moved to the grass for Abe Vigoda, Grass Grabbers, SSH and Imperial Walkers. Moved to faces for Peter Parkers, Mountain Climbers, and Shoulder Taps.
    Moseyed over to the House of Pain. Lined up at bottom of the levee for three-ish minutes of the following: 5 8-counts at the bottom, run up backwards, 5 burpees at the top, run down forwards, rinse and repeat. Once done, PAX did a quarter Murph (25 pullups, 50 pushups, 75 squats OYO, divided as each PAX pleaseth). Once done, lined back up on bottom of levee for a repeat of the 5-and-5.

    Bear crawled to the sidewalk, then crossed the street. Moved over to the palm tree planters for Bulgarian Split Squats, Derkins, Dips, Box Jumps, and Irkins. Circled up nearby for SSH, then Smurf Jacks. Ended with nickels and dimes – 1 minute timer w/ 5 burpees, 10 HR Merkins, SSH till the next minute.
    Back to flag for CoT. Coffeeteria at PJ’s on Canal.

  • 12 Days of Fitmas – from Bolt

    The mosquitoes turned out along with 20 PAX total for my VQ. Feeding on energy from the group we started with a short mosey around the clubhouse parking lot to circle up at the pavilion for an attempt to warm up enough for lactic acid to be released. I think I’m the only one who experienced that after SSH, Lounge Singers on each side (Angie’s List’s new favorite), Grass Grabbers in the middle, Peter Parkers, Parker Peters, Hillbilly Squats, Arm Circles froward/back, Moroccan Nightclubs, Seal Claps, finishing with Self Love.

    The workout began with really bad singing of the 12 Days of Fitmas, taking us through 12 different exercises with guest singing appearances from Kermit the Frog and/or Cookie Monster depending on who you ask.
    Day 1: Mosey
    Day 2: Merkins
    Day3: Shoulder Taps
    Day 4: Lunges
    Day 5: Burpees
    Day 6: Squats
    Day 7: Diamond merkins
    Day 8: Big Boy sit-ups
    Day 9: Plank Jacks
    Day 10: Superman
    Day 11: SSH
    Day 12: Mtn. Climbers

    With 11 minutes left, we put our fate in the “deca-die” of pain, rolling for random exercises (OYO) including 15 tuck jacks (twice), 15 jump lunges, 20 tricep dips, 20 burpees, 30 mountain climbers, 15 Vladimir Douillies, 20 merkins. Mosey to flag for 20 dying cockroaches, CoT, name-o-rama: welcoming in FNG, Escrow, and finishing with announcements/intentions and prayer. F2 coffeeteria followed, immediately preceded by hosing the dog crap off my shoe which I apparently carried the entire workout.