F3 New Orleans

Tag: Gabrielle

  • Ascend and Launch (WPM 2020-08-14)

    Another excellent morning on the mountain with 24 PAX: Angie’s List, Chowdah, El Wire, G Spot, Jingle Vader, Moana, Mulligan, Sandbar, Wipeout, Eager Beaver, Gabrielle, Dry Socket, Quincy, Squeal, Shurly, Jadaveon, Tube Steak, Bad Moon, Mr. Peabody, Seaman, Bones, Shocker, Tinkles, Catfish (Q).

    Started with a mosey over to the base of the mountain. Warmed up with arm circles (both ways), Windmills (Abe Vigoda), Grass Grabbers, and SSH. Assembled at the base for the ascent.

    First leg was 10 burpees, run backwards up the first two inclines to the first flat. Planked and waited for the six with peter parkers.

    Second leg was 20 bonnie blairs, bear crawl to about the stairwell entrance, mosey to the incline, then backwards run to the next flat. Planked and waited for the six with Parker peters.

    Third leg was 30 merkins, duck walk to about the stairwell entrance, mosey to the incline, then backwards run to the next flat. Planked and waited for the six with shoulder taps.

    Fourth leg was 40 flutter kicks (one is one), crab walk to about the stairwell entrance, mosey to the incline, then backwards run to the next flat. Planked and waited for the six with Floyd Mayweathers.

    Fifth leg was 50 squats, crab walk to about the stairwell entrance, mosey to the incline, then backwards run to the next flat. Planked and waited for the six with Floyd Mayweathers.

    Sixth leg was 60 LBTs (one is one), bear crawl to the top of the mountain.

    Continued with Jack Webbs up to eleven, then did an excercise called Failure to Launch (hold Al Gore while Q counts down from 10, then get a solid jump up with knees to the chest.

    Took the stairs back down to the base, circled back up for some Catalina Wine Mixers. Back to the flag, finished out with a solid 2.5 minutes of 8-count bodybuilders.

    Excellent workout with a nice big group. Thanks to all who attended!

  • Opportunity Q

    Today’s Q-less AO provided someone an opportunity. As luck would have it, I took it. Perhaps feeling guilty of “fartsacking” it last week, perhaps knowing I haven’t seen the Q sheet since June…a quick “I’ll take it” at 5:31 and we were off..

    Disclaimer and mosey to the Kickball field in front of the Zoo for the warmup: SSH X 20, Hillbilly X 20, Mountain Climbers X 20, Peter Parker X 20

    The Thang Part 1:

    Mosey to the front of Zoo staring down the driveway towards Magazine St.

    Complete a lap of the driveway in a figure eight manner, forward run on the downtown side of the driveway, complete 10 burpees on the way down, backwards run on the uptown side of the driveway, complete 10 squats on the way back. Rinse and repeat for 15 minutes. Most of us completed 3 laps, some 4.

    Part 2:

    Grab some bench at the front of the Zoo…Right Leg Step Up X 15, LLSU X 15, 10 Incline Merkins OYO, Right Leg Power Up X 15, LLPU X 15, 10 Decline Merkins OYO, Bulgarian Split Squat (Right Leg) X 15, BSS (Left Leg) X 15, 10 Wide Merkins OYO

    Next we gathered for some Mary.

    LBC X 25, Flutter Kick X 25, Dying CockRoach X 25…Short Jog

    Real Freddie Mercury X 25, Nolan Ryan X 15, Sandy Koufax X 15, Jog to the Kickball Field

    Part 3:

    Merkin Ring of Fire…10 reps (ring of fire begins on 5)…3 total rounds.

    Back to the flag for Count-o-rama, Name-o-rama, announcements and intentions.

    Announcements: Q-Source Tuesday at the Felipes near Tulane. 7pm pre-discussion gathering, 730 discussion…check Mumblechatter for Zoom info. Also, on Tuesday the 18th the Q Source Meetup will involve a run with the 504th running group. Check Mumblechatter for details. TClaps to those who joined the meetup with Black Men Run and Son of a Saint on Saturday. Hoping to hear about more opportunities with BMR and SOAS in the future.

    Intentions: Continue to strive to be the best version of yourself everyday. Your community needs you…especially now. Special prayers for school leaders, educators, support staff, parents, and students as we all embark on this school year. I can’t even think of words to articulate the challenges that I know the families in our city (and beyond) will face in the coming weeks as school starts. School provides so much more than just curriculum and academic/technical training. For many of our students, the school building is the most consistent and supportive place they’ve known, a place for meals, a place for friendship, a place to be encouraged to “become the best version of themselves”…all that beyond the academic/technical learning. Let’s all pray that for the sake of that (in addition to a 160,000 and counting other reasons)…we get some flattening of the curve as quickly as possible.

  • Buying the Bundle

    Conditions:  Humid

    Warm-UP

    IW x 31; Bat Wings and Moroccan Robin (Forward Arm Circles x 20; Backards Arm Circles x 20, Seal Claps x 25, Overhead Claps x 25, Moroccan Night Clubs x 31) #Crowd Pleaser; Low Slow Squats x 15; Don Quixote x 10; Peter Parker x 15; Merkins x 15; Parker Peter x 15; Justifier Reflection x 15; Flutters x 15

    The Thang

    Bear Crawl to the Rock Pile (approximately 250 yards)

    Carry a Big Rock and a one handed rock to the Gym (approximately 100 yards)

    Wall Work:  Ball to the Wall; Ascending Testicles, Down and Dirty x 15; Chicken Peckers x 15; Hip Slappers x 15

    Carry Rocks back to the Rock Pile (Approximately 100 yards)

    Lunge walk x 40 yards

    Bear Crawl 60 yards

    NMM

    • My advertisement of a Low Impact Workout was more successful than anticipated.  I was pleasantly surprised to see 8 High Impact Men at my Low Impact workout.  I am sure The Boge, MmmmmBop, Vagabond, and even Hand Grenada were up for something Low Impact after the horrible things Hand Grenada made us do on Monday (Basically Sprint a mile with a 35 pound rock on your shoulder).  The meaner, leaner Gabby has been struggling with an injury to his svelty body and also seems to be in some kind of exclusive coffee tasting club with War Eagle and The Boge, which explains why they all wanted to be here.  Tool and JV came from afar because they love intrigue. 
    • After the initial Bear Crawl, Hand Grenada suggested that I with my promise of a low impact workout I was selling him a Bundle of goods that sounded good, but that he in fact did not want or need.
    • I have so missed JV’s labor pains.  They were in fine form during the initial bear crawl
    • There is a lot of perseveration on genitalia in the names of the wall exercises.  I did not name them   I got them off the F3 Nation website.  I can only imagine they were named by a 6th grader in an old man’s body. 
    • I’m a fan of these wall exercises.  Props to Ethanol
    • The new non-shovel Shovel Flag that Vagabond is flying should be the new standard in F3 Nola Shovel Flags. 
  • Start with Shoes off???

    Start with Shoes off???

    At 0630 after a brief intro and disclaimer by Hokie, Hokie and Catfish decided to lead 4 Pax in some new stuff focusing on strengthening our feet, arches of our feet, and toes by asking the Pax to remove their shoes.

    Part of the disclaimer by Hokie was not all workouts have to be beatdowns, even when Catfish is involved 😉 The links for these new exercises are https://posturedirect.com/how-to-fix-flat-feet/ and https://posturedirect.com/improve-your-ankle-dorsiflexion/

    We did have a 5th Pax join us during our Foot Focus warm ups

    After 10 minutes of foot focused exercises we continued our warm up with big arm circles both forward and backward and Abe Vigodas

    The Cinderblock party then started with 1 minute of right leg step ups onto the cider blocks raising trailing knee as high as possible and 1 minute of left leg step ups, followed by 4 minutes of burpees jumping over the cinder blocks after each burpee. Then 1 minute of right leg step up and leap over the cinder blocks and one minute repeat with left leg.

    Next was another disclaimer about protecting our backs followed by two minutes of lunges with twists while holding cinder blocks close to our chests and two minutes of Sumo Squats with Cinder blocks.

    We concluded our front of NOMA tour with two minutes of bench presses with cinder blocks before doing farmer carries with two cinder blocks each to the back of NOMA.

    Once at the back of NOMA, before closing with our usual Sunday Morning ritual, we assumed one legged endurance squats with left leg up followed by one minute right leg up while in squat position…. no cinder blocks!!! We finished with Sunday mornings and a farmers carry back to the flag.

    It is always a pleasure to create something new to change up our workouts so we can not be accused of being predictable. I thank Catfish for the very different beginning and would not be surprised to see us do that again as I believe all agreed it was good!

    We closed with our COT lifting up our F3 brothers and giving thanks for F3!

    All in attendance left with two party favors, their own set up two F3 coupons. We then had 120% attendance at coffeeteria as Gabby joined us at PJ’s.

  • Ponder the Justifier

    Rolling in hot, time to go for the Fatty. Warm Up:

    • SSHs 20xIC
    • Imperial Walkers 20xIC
    • Low Slow Squats 20xIC (then without break 20-second hold)
    • Self-Love 20 OYO

    Burpeeplazooza: Every minute on the minute (EMOM): 15 burpees, then 14, then 13, then 12, then 11, then 10. For a total of 75.

    Mucho Chesto:

    • 20 Regular Merkins
    • 15 Diamond Merkins
    • 15 Wide Merkins
    • 10 Right Back Merkins
    • 10 Left Back Merkins

    Core core:

    • 20xIC Pondering the Justifiers (LBCs with hold for counts 1-3)
    • 20xIC Dying Cockroach
    • 20xIC Russian Twist
    • 20xIC Crunchy Frog

    Mosey to the track and back around to the shelter for the Leg O Rama:

    • 20 Right Leg Step Ups
    • 20 Dips
    • 20 Left Leg Step Ups
    • 20 Incline Merkins
    • 20 Right Leg Power Ups
    • 20 Decline Shoulder Taps
    • 20 Left Left Power Ups
    • 1 minute of wall sit
    • 5 Box Jumps

    Circle of Mary

    • T, Y and Ws – 20xIC each
    • Superman to Boat with 20-second hold for each– 4x
    • Dr Ws – 20xIC
    • Hello Dollys – 20xIC
    • Flutter Kicks – 20xIC

    Close out with 10 burpees. Then Count Off, Name O Rama, Announcements, Intentions and COT. Thanks, Dude. It’s sweaty out there, stay hydrated.

  • WHO NEEDS SPOTIFY WHEN YOU HAVE BOGEY

    With a rare June cool front upon us, ten men (including an FNG) appeared from the gloom for a Rock City-style beat down.  It was a blustery 72 degrees with 30% humidity.  In most areas of the country that’s no big deal, but in south LA, it’s a huge blessing!  With passport in hand, Gabrielle traveled from burrows of uptown to Pontiff for a no running, Uptowner-style beat down, in an effort to nurse an injury.  Unfortunately, he did not get the memo that during the phased resurrection of F3 NOLA, Rock City lives three days per week at Pontiff, and the Uptowner is on suspension. 

    After the standard disclaimer, the PAX moseyed to the rock pile for a moderate to heavy rock.  We then mosey to what was a nice, open baseball field, only to find it had been fenced off for little league baseball.  YHC made the call to complete a warmup in the sliver of grass available.

    Warmup

    All in cadence: SSH x31, IW x20, MC x20, and Arm Circles (10 forward/10 backwards)

    Thang

    After the warmup, the PAX slowseyed to the adjacent parking lot for the Thang.  Shortly thereafter, Hawg complained, for the first time in my memory, of foot pain because of the asphalt and pebbles in said parking lot.  Poor leadership on my part for not looking out for my men; however, Hawg took it like a champ! My apologies once again brother!

    Ten Rounds of Tyson

    The PAX lined up on one end of the parking lot with their rocks to compete 10 reps of the following exercises, in cadence.  Then run to the other end of the parking lot, leaving the rock, for 10 of the following exercises (this is where Hawg rightfully complained), in cadence:

    Round 1- Overhead presses 2:1

    Round 2-Jump Squats- 1:1

    Round 3- Curls 2:1

    Round 4- Dying Cockroaches 2:1

    Round 5- Squat Presses 1:1

    Round 6- Diamond Merkins 1:1

    Round 7- Chest Presses 2:1

    Round 8- Lunges 2:1

    Round 9- Rows 2:1

    Round 10- 8-count Body Builders

    Tabata

    This is where it really got going.  Bogey was drunk with adrenaline and endorphins and began singing love songs from the 80’s.  He even took requests. The Tabata app was set for one minute on and 20 seconds rest for each of the following exercises:

    Incline Merkins, American Hammers, Monkey Humpers

    Rest

    Flutter Kicks, Freddie Mercury, Elevated Wife Pleasers

    Return rock and mosey to the flag.

    With a minute to spare, we completed penguins so we could feel like we were doing something, but really weren’t (except the FNG who did the penguins with his legs in the air- Tclaps).

    COT: Announcements, intentions, prayer, and named the FNG (Double Fudge- I’m thankful Bogey was not present when I was an FNG). Welcome back everyone, and thank you for the opportunity to lead.

  • Swole Fest Week 3

    Mondays have recently been turned into an all cinder block beatdown with no running, which is exciting news for a few of our banged up PAX. I took it upon myself to Q a block workout for the first time to challenge myself. Disclaimer/warning was given and off we stayed put for some warm up.

    Warm Up:

    • SSH x 20 IC
    • Windmills x 10 IC
    • Arm circles fwd/rev x 10 IC each
    • Self love x 15 IC
    • Mountain Climbers x 20 IC

    Tha Thang Part 1:

    Flora 1-2-3: Dora’s lazy, mean stepsister. All pax partner up, and grab a coupon, preferably of the 35 lbs CMU size (concrete masonry unit). 100 Merkins – P1 does 10 with feet on coupon. P2 holds plank with feet on his coupon. Flapjack.200 LBCs – P1 does 20 LBC holding coupon high on chest. P2 holds legs 6″ off ground, and extends arms w/ coupon over chest. Flapjack. 300 Goblet Squats – P1 does 25 goblet squats. P2 lowers to bottom of goblet squat w/ coupon, and holds. Flapjack.

    This took a lot shorter time than I anticipated but thankfully I had more fun in store.

    Tha Thang Part 2:

    Block Webbs: A Jack Webb using a concrete block incline merkin & a block press instead of an air press.

    As I’m typing this I failed to catch the instruction to do an inclined merkin so we did regular merkins instead. After 5 rounds YHC needed a rest. I had the full intention of making it to 10 rounds so we started up again. However YHC’s arms were shot and I stopped the misery at 8 rounds.

    Tha Thang Part 3:

    Butkus: 1 minute step ups on cement planters for each leg with 30 sec rest between rounds. 2 round performed with each leg.

    Tha Thang Part 4:

    Lagniappe: Biceps curls and overhead triceps extensions 2 sets x 20 reps each using cinderblock.

    Supine chest press with cinderblock 2 sets x 20 reps. Sandwiched in between was a set of 15 reps of supine arm raises with cinderblock.

    5 minutes of round robin mary were performed.

    Count off, name-o-rama, announcements, intentions, physically distanced COT.

  • Setting Sail on the Catship (Mothership 2020-05-23)

    Lovely day with 10 PAX at city park as we continue to re-commence with our regular F3 workouts: Bongo, Gabby, Hokie Pokie, Belloq, Beignet, Da Parish, Tool, Heisenberg, Rudy, Catfish (Q).

    Started on the Great Lawn with Abe Vigoda, Grass Grabbers, and Arm Circles to get stretched. Broke a sweat with side straddle hop, some deep lunges, and 8-count bodybuilders.

    Moved to faces for Plank Jacks, Peter Parker Peters, and Mountain Climbers. Rounded out the warmup with 8-count bodybuilders.

    Moved to the Great Lawn treeline, partnered up for BOMBS (modified with V-ups instead of Big Boys Situps, and Jump squats instead of squats). Count was cumulative (w/ partner) 50 burpees, 100 overhead claps, 150 merkins, 100 v-ups, 50 jump squats. One partner did exercises while other ran to end of field, did one burpee, and ran back.

    Moved over to peristyle for a “column conveyor”: hand stand on columns in a line, last person in the line bear crawls to the front (like an indian run). Did one brutal round, then a few handstand presses. Grabbed a bench for dips, then calf raises at the columns, then donkey kicks on the columns, then box jumps.

    For the end, busted out the F3 deck and did some Card battle. Each person got a card, paired up with someone else. Cards were shown, higher card was the exercise, with the combined #s the number of reps.

    Finished strong with 8-counts to the end.

  • Respect at The Great Lawn

    Something has been going on in the last couple months that just doesn’t seem right.  I haven’t had proper care for much longer than that, but at least I have good company every week, that is until sometime mid-March.  You see, there is this awesome group of Men that make me feel like I have purpose.  They don’t just sit on me or leave trash all over me.  They really care.  Not like that so called “groundskeeper” that doesn’t know anything about grass.  I’m only about 10 years old, so I’m still trying to figure things out.    

    I’m sorry, let me introduce myself!  I’m the Great Lawn, and I was shown some serious Respect this last Saturday, 16 May.  It’s been rare to see these fine Men gather here as of late, except for F3 Fest, which was a total blast by the way!  That guy Tool really knows how to throw a party….

    The one they call Fracsac gave a disclaimer, had the men count off and remember the numbers, and then brought all 12 Men to my domain Saturday morning in what he referred to as a Phase 1 celebration.  I guess that means F3 is back, which is awesome.  I missed these Men.  Well most of them anyways.  I try not to play favorites, but have you met that Rudy guy?  But I digress……

    There was a warmup:

    • SSH IC x 50 – wait a minute….Why more than 31?  I’m confused
    • IW x 20 IC
    • GG IC x 10
    • AC IC x 20
    • PP IC x 20

    Then they moseyed to one side of me for the first Routine:

    Blimps – Starting on one side, do an exercise, run to the other side of me, do the next exercise, then run back.  You get it, right?

    • Burpees x 10
    • Lunges x 10
    • IW x 15
    • ‘mericans x 20
    • Plank Jacks x 25
    • Squats x 30

    Then he had then split up by even and odd numbers, using the count off from the disclaimer.  It was a real disaster, but so was the Routine:

    Start at each corner…..it was so bad, we’ll just say they did Burpees x 10, and 8 count body builders IC x 10.  Probably something else too, but we just need to get past this one.  I thought this Q was educated……

    Mosey back to one of the corners for next Awesome Routine:

    DirtyMacDeuce!

    Round 1

    • ‘mericans x 12
    • Squats x 12
    • Bigboi situps x 12
    • Run a lap around me

    Round 2

    • Shoulder Taps x 12
    • LBC’s x 12
    • Lunges x 12
    • Run a lap around me

    Round 3

    • Floyd Mayweathers x 12
    • Bonnie Blairs x 12
    • Freddie Mercury x 12
    • Run a lap

    Round 4

    • Cataline wine mixers x 12
    • Jump squats x 12
    • LBT’s x 12
    • Run a lap

    The next Routine was a test of mental fortitude:

    Spoiler alert, it didn’t go well

    The Q would ask for 2 numbers from the pax.  One was for the number of SSH IC, the other was for SSH in silence, ending in unison with the Q.  A failure would result in a penalty.

    After 4 rounds of 10 penalty burpees, the Q called it.  But on the bright side, the Pax got to do 40 more burpees!  Good times!

    Finished with some Mary.

    Ended with a COT

    I overheard some new Respect from the Pax, apparently the one they call Fracsac turned 50!  Wow, how did that happen?

    That must have been a real downer to turn 50 during a pandemic.  As it turns out, that guy had a pretty awesome day.  After enjoying some coffeteria at the re-opened Café Navarre, several of the Pax surprised him with a drive by birthday and visit!  What an awesome organization F3 is!  I wish I could get up and join them.  Maybe someone will put some good grass on me……

    SYITG

    Coffeteria at Cafe Navarre
    Birthday Drive By
    Birthday Ride By
    Awesome F2 Surprise