F3 New Orleans

Tag: Gabrielle

  • Trading mental mistakes for Burpees

    YHC hasn’t been to the Mothership in awhile, and it was great to see 17 eager Pax ready to join in some pre-Crazy Ivan activity. First thing was the disclaimer, followed by a shout out to the Freedom Hammer, an honored prize from last year versus the North Shore.

    Mosey to the Great Lawn, taking the long way, circle up for the warmup

    SSH IC x 31
    Hillbillies IC x 20
    Grass Grabbers IC x 10
    Arm Circles x 20
    Peter Parker IC x 15
    Mountain Climber IC x 15
    Parker Peter IC x 15

    Have the Pax count off and remember their number…..for later

    Mosey to a long side of the Great Lawn for BLIMPS:
    Burpees x 5
    Lunges (each leg) x 10
    Imperial Walkers x 15
    Merkins x 20
    Plank Jacks x 25
    Squats x 30

    Continue until the lunges take you to the other side, each Pax completed 3 cycles. 15 Burpees so far…..

    Mosey to the cones set up on the Great Lawn for suicides:
    The cones are set up like a basketball court.
    Sprint to quarter line and back – 5 merkins
    Sprint to half and back – 5 merkins
    sprint to three quarter line and back – 5 merkins
    sprint full court and back – 5 merkins

    Next up was involving the cones again:
    Start at baseline and Burpee broad jump to quarter line, then bear crawl to half line, then peter Parker to three quarter line, then bear crawl to end.
    Note: bear crawl and PP are similar yet different…..

    Pax averaged 4 burpees, so 19 so far….

    Next up was a mental exercise to test the Pax when tired:
    YHC asks two pax for their number, say 5 and 12. We count SSH IC to 5 and complete 12 in silence, on YHC’s SSH. If all pax stop at the same time, we’re done. If any pax continue counting or fail to stop at 12, a penalty is administered.

    First penalty administered:
    SSH IC x 5
    10 Burpees OYO
    SSH IC x 5
    9 Burpees OYO

    Back to the mental test. Let’s say it was 3 and 11. Result? Next penalty was administered:
    SSH IC x 5
    8 Burpees OYO
    SSH IC x 5
    7 Burpees OYO

    Back to the mental test, and onto the next penalty….gotta stop when YHC stops!
    SSH IC x 5
    6 Burpees OYO
    SSH IC x 5
    5 Burpees OYO
    SSH IC x 5
    4 Burpees OYO
    SSH IC x 5
    3 Burpees OYO
    SSH IC x 5
    2 Burpees OYO

    One more chance for Pax to get it right: but one pax started counting during silent count…..
    Penalty followed….
    SSH IC x 5
    11 Burpees OYO…surely some Pax anticipated 1 Burpee….
    That was 65 more burpees, for 84 total

    Back to the cones for more suicides:
    5 Burpees, complete a full set of suicides like before, end with 5 burpees.

    That’s 10 more, so 94 total. If YHC has been counting, 6 more would have made it in…..

    A little Mary:
    LBC’s IC x 20
    Flutter kicks IC x 20
    American Hammer IC x 10

    Belloq, Willie, and Gabrielle take us out with some stretches…..

    Mosey back to the Shovel flag for COT:

    Count off, name-o-rama, announcements, intentions and closed out a prayer to the Sky Q.
    Name-o-Rama included the freedom hammer being passed around! South shore looks to hold the prized hammer for another year!

    SYITG!!




  • Round One

    Pulled up to the AO and saw more PAX at Sweaty Bells than ever before.  What’s up?  Not much it turns out: over half the PAX were weightless and split Dodge as soon as YHC gave a disclaimer.  But YHC was glad that Tiny Dancer 2 didn’t join these renegades.

    Warm-up: SSHs 25xIC, Hill Billies 25xIC, Arm Circles 25xIC, Squat Pulses 25xIC, Windmills 25xIC, Peter Parkers 25xIC

    The THANG: 20 halos, then 20 curls, then 20 tricep extensions, then 20 squats, then 20 figure 8s, then 20 kettlebell swings, and finished with a lap around the soccer field closer to the river.  Rinse and repeat, but with only 15 reps each time and a lap around the other soccer field.  Rinse and repeat, but with only 10 reps and a lap the opposite direction around the first soccer field.  Finally rinse and repeat with just 5 reps and a final lap around the second field likewise in the opposite direction.

    Circle of Mary:

    • LBT x20
    • Flutter Kicks x20
    • Hello Dolly x20
    • American Hammer x20
    • Crunchy Frogs x20
    • Dying Cockroaches x20
    • Manmakes x10 OYO

    Count Off, Name-O-Rama, Intentions, COP, and off to Coffeteria.  Thanks, JV

  • Catholic League Jamboree

    A handful of PAX threw together a beatdown this Sat at The Muscleship, thanks to the cancellation of the Jackson Day Race many of us were originally planning to run. As the PAX trickled in, it became apparent we would have quorum for the morning and kicked around a plan for the next hour, agreeing to split up the Q and play it by ear as we went. Here’s what we did:

    Warmup: IW, WM, Toy Soldiers, AC, Side Lunges, PP

    Round 1 w/Tool: Four circuits around NOMA, stopping at four different spots. Started in the front w/ascending squats on each of the step….approx 60-ish total. Then up the ramp for 10 burpees…planned on using the steps but closed for construction. Third stop in the back for 4 rounds of Sunday mornings…we may have broken some rules by doing them on a Sat. Fourth stop on the south side of NOMA was a circuit out of an old school playbook, perhaps originated by Side Effects, called The Tooth Fairy. Inclined Merkins starting on the first step, ascending as we went up 14 steps…105-ish total merkins.

    Round 2 w/Willie: We moseyed over to the festival grounds pavilion and each claimed a bench. Willie led us through a good mix of steps ups, declined merkins, dips, inclined merkins, and box jumps. Then circled up for a round of Jack Webs up to 10…always brings the burn. By this point, we somehow got to talking about high schools and we figured out we were all part of “The Catholic League”, representing 4 different schools, which then triggered some smack talk and friendly jabs.

    Round 3 w/Gabrielle. We moseyed back to base for Route 66 along Lelong Dr, stopping at each light post for 8-ct Body Builders, starting at 1 up to 11….66 total. Moseyed as a group back to the flag for some flutter kicks and ? before running out of time.

    COT, BOM, followed by coffeeteria.

    Despite the dreary forecast, we lucked out with the weather and made the most out of the morning. YHC enjoyed meeting Pop-a-Lock and the F2 that followed. Always a great way to start the day.

    Tool

  • Whoa there little buddy…margaritas must wait!

    First sweaty bells of 2020, how many PAX would show to ring (bells) in the new year???  YHC was happy to see Pop-a-Lock locked and loaded to get his bells on when he pulled up.  Soon we were joined by Squeal and Jingle Vader.  Let’s get started!  Introduction and disclaimer, welcome to 2020 PAX oh wait is that Willie coming in hot???? More on that later.  Off we go.

    Stay in place and circle up for:

    Warm Up

    • Halos 10 Left then 10 Right
    • Windmills IC X15
    • Self-Love IC X20
    • Line Up on Soccer Field for Toy Soldiers until Q yells halt then Open Gates till Q yells halt and then Close Gates till Q yells halt.  Mosey back to bells.

    Circle Up for Iso and Combo Bell Exercises:

    • Lunge + Press IC X20 (Down/Up)
    • Rocy Balboas IC X20
    • Curl + Press + Tri-Extension
    • Rocky Balboas IC X15
    • Chest Press in Boat Position IC X20
    • Rocky Balboas IC 15
    • Skull Crushers in Boat Position IC X20
    • Rocky Balboas IC X15
    • Rows IC X20 L then R
    • Rocky Balboas IC X15
    • Switch KB Swings IC X20

    Mosey to bottom of hill for:

    11’s starting with Body Builders with Press then over the mountain alternating suitcase walk to Deadlift to Squat on other side.

    Mosey to Flag for…. Whoa there little Willie!  Bring that Bell back. Close that trunk.  We’re not done.  As Pop-a-Lock astutely noted, Willie you must wait for that margarita at Superior Grill for Saints pre-game.  We got one more thing to do!

    Circle up for Mary:

    • V-Sit Up with Russian Twist IC X10

    Now we are done!  Who Dat!  Oops too soon.

    Count-off, name-o-rama, announcements, intentions and prayer.

    Nice work King Kong for pulling a classic Gabby and showing up for Sweaty Coffee!

    Thanks for letting me lead!

  • 200th Beatdown in 2019!

    21 brave PAX joined YHC on a chilly, windy Wednesday. The temp read 40 degrees F on the dashboard, but it felt colder because of the windchill. Needless to say, it was cold! Today was YHC’s 200th F3 beatdown in 2019. After 2018, YHC set his goal to post 200 times in 2019….. looking like YHC has some room to spare with couple more weeks left in 2019.

    The PAX warmed up with a lap around the parking lot by the Audubon Clubhouse to the Bandstand. In front of the Bandstand, the PAX did the following warm-up exercises in cadence:

    SSHs x 20

    Imperial Walkers x 20

    Self Love x 10

    Windmills x 10

    Peter Parkers x 15

    MCs x 15

    Parker Peters x 15

    The PAX then jogged through the Oak Alley towards the track, did 10 burpees on your own and moseyed back to the shelter.

    To dedicate YHC’s 200th beatdown, YHC decided to do Dora 2, 2, 2. Partnered up. While one PAX was doing the exercises, the other PAX ran from the shelter through the Oak Alley to the track and back.

    200 – steps-up

    200 – declined shoulder taps

    200 – LBCs

    Upon completion – El Wire gave the PAX a 20 seconds count. Picked a different partner and did another Dora 2, 2, 2. with the following exercises:

    200 – air squats

    200 – inclined merkins

    200 – hello dolly

    Round of Mary

    The Pax stayed at the shelter and did the following exercises in cadence:

    Dying Cockroach x 15

    Flutterkicks x 20

    American Hammer x 15

    Moseyed back to the flag with some COT. I am very grateful to be able to workout with the PAX on a regular basis. Never take it for granted. I set my goal in December 2018 that I will try my best to participate 200 F3 workouts in 2019. Blessed with minor injuries and I was still able to achieve this goal. This is only possible because of the PAX. I could never do this on my own. I ended up posting 206 times in 2019. Thank You PAX and I hope to do this for a very long time. Happy 2020!!! SYITG.

    King Kong

  • 12 Days of Christmas – Sunnyside

    More 2.0s than Dads gathered at UrbanSouth Brewery for the annual Christmas beatdown and fest. Quick disclaimer and we were off up Market St. Some ambitious 2.0s had to be full-stopped before racing across Religious St. in the dark. A few motorists were surprised by the pack the of seemingly feral children that were leading a group of wheezing middle aged men, winding through the dark streets between the warehouses.

    We arrived at Annunciation Square and circled up. Quick 20 SSH in cadence to warm us up. Then the began the days, using the 2.0s as coupons where possible. YHC lucked out with a 2.0 under 25lbs. For PAX without a 2.0, they borrowed from others with several to spare. Modifications were offered if 2.0s were uncooperative.

    1. Partridge in a Pear Tree – squat thrust 2.0 up to the shoulder; or a burpee
    2. V-Ups
    3. Lords/ladies leaping (2.0s hop over dads in plank)  or Russian Twists
    4. Flutter Kicks 
    5. Dizzy Bears
    6. Dying roaches
    7. Plank Jacks
    8. Freddy Mercurys
    9. Measly Merkins
    10. Baby crunches
    11. Crabs a crawling
    12. Burpees or a (12) Partridge in a Pear Tree. 

    The PAX then went to COT and the naming(!) Lots of creativity and individual expression from the 2.0s. Then a mosey back to Urban South to a feast, a bounce house, sweaty & dirty children, and excellent fellowship. Much good food, but shout out to #bones for the smoked boudin he served up.

  • Table for 2 at Sweaty Bells

    Showed up at 625 with visions of Kettle Bells in my mind. After Voodoos education lesson in KBs last week – I did some research and sure enough 30lbs to 44lbs is the recommended weight range for KBs for men. So my 26.5 kettle is right in the women’s range…oh well.

    No one arrived at 630…so I started my first solo beatdown in 5 years of F3.

    I did a light warmup SSH X 20, and MTN CLIMBERS x 20 and one sprint.

    Then I did my prepared beatdown: 12 days of Christmas with Bells

    Day 1 Burpee

    Day 2 Tricep Press

    Day 3 Rows L and R arm

    Day 4 Goblet Squat. …When I got to Day 4 about 5 min into the beatdown – Tubesteak showed up!

    So once Tube was ready we started over. Instead of the cardio warmup we did a bell warm up Hot Potato, Halos, Figure 8, Around the Waist.

    Then we restarted the 12 days of Christmas with Bells

    1 Burpee

    2 Tricep Press

    3 Rows L/R

    4 Goblet Squat

    5 KB Swings

    6 Chest Press

    7 Russian Twist

    8 One arm press L/R

    9 Knelling Thrust to Press

    10 Wife Pleaser

    11 Seated Overhead Press

    12 Curls

    We finished at 705. So we closed with 4 corners on the soccer field.

    Corner one: Tricep Press x 25, Suitcase to next corner, KB Swing x 25, Suitcase to the next corner Chest Rows x 25, suitcase to the next corner, and then at the final corner we did Curl to Squat to Press x 15 Then we did one turkish getup L and R.

    Closed with a prayer and Thanks for the Coffee Tubesteak!

    Gabrielle with the Coffee post at PJS.

  • Classic Muscleship

    12 pax gathered on a perfect Saturday morning after Thanksgiving to burn off all the excess indulgence from earlier in the week.  YHC was volunteered to Q and happily accepted to lead the pax for a Muscleship beatdown. 

    The pax started off with a jog to Wisner and back to the field where the following warmup exercises were performed IC

    • SSH x 20
    • Peter Parkers x 20 
    • Alternating hand to foot touch  x 20,
    • Arm circles x 15 both ways 
    • Windmills x 15

    Next we got into 2 lines and did an Indian run to the Foundry. Once there we paired up at 6 different stations for a Tabata workout of 30 seconds, with a 10 second break between stations. Stations consisted of the following;

    • Pull-ups
    • jump squats
    • snake jumps
    • Dips
    • Shoulder taps
    • Diamond merkins

    Rinse and repeat for 4 total rounds. 

    Next we moseyed back to the field in front of NOMA for “The 300”

    Again all pax partnered up where there were 4 cones spread about 40 yards apart.  At each cone the pax had to perform 75 cumulative reps of the designated exercise.  

    Pax 1 does 10 burpees as a timer while pax 2 does each designated exercise at cone.   When pax 1 finishes his 10 burpees, the pax switch where partner picks up until the 75 cumulative reps are finished. Once finished both pax would bear crawl to the next cone to perform the next set of exercises.. The 4 cones consisted of:

    • Cone 1 – 75 merkins
    • Cone 2 – 75 big boy sit-ups 
    • Cone 3 – 75 Carolina dry docks 
    • Cone 4 – 75 American Hammer 

    With about 8 minutes remaining we circled up for some Mary called out by all the pax.  From memory this included, LBC’s, flutter kicks, dying cockroach, Freddy Mercury, and 1-2 more I’m missing.  

    Finished up with COT for countoff, NOR and intentions followed by Coffeteria.  

    Thanks for posting and the opportunity to lead as always.  

  • A great turnout at WPM

    First, apologies for the very late BB.   I generally try to get these done relatively soon after, but the days/weeks quickly came up and here we are……

    So, on to the important details….

    34 pax including 1 FNG arrived for a beautiful, fall morning at Wolfpack Mountain.  Warmup consisted of a short mosey and then everyone circled up for the following:

    • SSH x 20 IC
    • windmills x 20 IC
    • Hillbillies x 20 IC
    • Mountain climbers x 20 IC
    • Alternating hand/foot touches x 15 IC
    • Shoulder taps x 20 IC

    Thang 1

    • Pax formed 3 lines and Indian run to top level 

    Thang 2

    (2 rounds) Circuit of Following –

    • Staggered merkins (each arm x 20)
    • Alternating toe touch crunch x 10 IC each leg 
    • Diamond merkins x 20 IC
    • Crunchy frog x 20 IC
    • Multi level merkins (high, low, mid)
    • Levels/protractor- pax on back lifting legs at different levels 

    Thang 3

     – 4 rounds of catch me if you can

    • Pax in front runs down to next level while the pax behind does 3 burpees.  Once finished he try’s to catch first pax.  

    Finished up with the COT for Countoff, Naming of FNG (Neckbrace), and intentions.  

    This was YHC’s has first time Qing WPM and I enjoyed the opportunity to lead.   Thanks for coming out and until next time…

  • Do I look like the kind of guy that can read a spreadsheet?

    In my old age I find my bedtime has moved back dramatically. That being said I was well asleep when Yankee texted me at 9:03 alerting me to my Q at The Skinny in the morning. I awoke around 10 and glanced at the phone and rolled back to sleep while visions of beatdowns danced in my head.

    Mosey to some grass in the park for warmups.

    • SSH X30
    • AC’s X10 forward and reverse
    • GG’s X20
    • PP X20
    • PP X20
    • MC X20

    Line up and head to Row Bear station Indian style.

    • 4 Groups break up for burpees, plank jacks, squats and rows.
    • Burpees sets the pace. Rinse and repeat.

    Line back up and head to grass up by the ole ginkgo tree. Circle up for some ring of fire merks. Do ten and person to your left starts at your 5, Rinse and repeat. Lots of whining here. Lots of kneeling.

    Back to track. At first running man 5 burpees than run hard past 1 to next running man. 5 burpees and repeat till you reach the fountain.

    Once at the fountian we roll right into incline merks, no break or counting to 20 until 6 rolls in. Once six arrived we started right leg step ups fast. then dips fast. then left leg step ups fast. Then dips fast. Tried to keep pace up to keep heart rates up.

    Once done back to track quick for 2 line Indian run to the flag. Apparantly everyone was not down for some over the top cardio this morning. We survived a muntiny mid way back and modified with a “just get back to the flag” run. I circled back for 6 twice and racked up some pretty nice extra mileage doing so.

    We all made it back roughly on time. Fitbit indicated 2.4 miles for the workout.

    Count off, Name O Rama, Announcements, Intentions and SBOM.

    Remember the Christmas party is Monday at Urban South. Potluck. We need food! HNJ Men’s Club is selling trees starting Friday. If you visit our website you can pre order. Ther was some other stuff mentioned, read the email.

    Thanks for letting me lead.