F3 New Orleans

Tag: High Rise

  • The Traditional – from Rudy

    12 PAX showed up in the hot and humid gloom. Out and back on the traditional route – apparently, we need to run this route more, as several old timers (looking at you Glitter Balls) seemed to be unfamiliar with it.

  • Crazy Eights – from Mayhem

    78 degrees with 92% humidity… no wind… shirts weren’t wicking

    WOR: Grass Grabbers, Abe Vigodas, Side Lunges, Peter Parkers, Mountain Climbers, Low Slow Squats

    THANG 1
    Hit the H8 route with lunge walks across the neutral ground. At every turn, we performed multiples of 8 – because 8 is great. Two rounds.

    8 Burpees
    16 Merkins
    24 Squats
    32 LBCs
    32 Mountain Climbers
    24 Jump Squats
    16 Carolina Dry Docks
    8 Big Boy Sit-ups

    THANG 2
    Plank up and wait… BOOM! Explode into the exercise. Implode (Frac!) back to a plank.
    15 SSH OYO, 5 8-Count Body Builders OYO, One more?, 15 Plank Jacks IC

    THANG 3
    Mosey to the lake for a couple rounds of: Dips, Power Ups

    THANG 4
    Plank-o-Rama – rotation of plank + core pairs, then capped it with a finale worthy of the name:
    Hip Slaps → Flutter Kicks
    Shoulder Taps → Freddy Mercurys
    Regular ol’ Merkins → Wife Pleasers (Extra work here for the PAX)
    MAYHEM MERKINS (patent pending) x8 – to close the loop on our Crazy Eights

    COT:
    Call for more Qs on the sheet, especially at City Park – step up, PAX!
    Prayers for safe travels, students moving into new life chapters, and Fracsac’s M.
    Honored to lead despite operating on just 4 hours of sleep (Thanks, teenagers…)
    SYITG

  • Better late than Fibbonaci – from Kenna Brah

    I occurred to me today, as I relaxed on Memorial Day to the smell of RIbs on the Barbie, that am consistent. Consistently late with Back-Blasts. Seeing I’ve not Q’d in a bit, I wanted to start the year (nearly June!) on better footing. So my improvement plan is to post the BB within 5 days, that’s better than a wholesale whiff. Ill Q more often to hone the habit. Now for the gist.

    Warmup – ( I may be hallucinating some of this, so have mercy )
    Arm Circle Circuit
    Low Slow Squats
    Mountain Man Pooper Good Mornings
    Jack Webbs

    Thang 1- Indian Run Style 10 Bear Crawl/ 20 Lunges Set ( 4ct) around the fountain
    PAX Line up to Bear Crawl, Lead Pax calls the count, Rear PAX jogs the fountain and takes over at Lead, pickup up the count where he found it. Repeat till everyone has done 2 circuits

    Thank 2 – Dora ( 100 Merkins, 200 Squats, 300 BB Sit-ups )
    Timer – Mosey Backwards from starting Point to the Levee, Bernie Sanders UP, 3 Burpees on top, backward lunge down, Mosey to start
    .
    Thang 3 – Pair up, run opposite directions around fountain, when a PAX pair meets, ROck Paper Scissors , winner chooses exercise, 5,10, then 15 reps,

    Fait accompli – COT

  • Merkin Math is Hard – from Mayhem

    75 degrees, 95% RH, 0 mph wind
    It was wet and not from rain

    Travelling from the East and not wanting to catch the train, High Rise was the first to arrive sometime before 5:20. YHC pulled up next and started running through the plans in my head. From 5:27 to 5:29 the PAX just kept coming with Thumb War bringing up the rear. 5:30 disclaimer and backwards down the track we went.

    After 150M total backwards mosey and 100M total mosey we ended at midfield.

    Quick Warm-A-Rama included GG, MMP (finally correctly demonstrated), IW, FM, PP, Crab Cakes (for Vagabond).

    First exciting effort amidst the mumble0chatter was Motivator-Merkins. Start with 10 motivators then 10 merkins. Count down from there to 1. Only 55 of each when completed. Zero sympathy.

    Next effort was the bear crawl inchworm. Two lines, planked, facing the playground. Last man bear crawls to the front and planks. Everyone goes twice. Boo-hoo the stickers… get over it. No complaining today.

    At the playground, we did the Rail Shuffle. Plank on the rail. We shuffled counterclockwise led by YHC . DOWN = merkin. TUCK = hop forward/back. Once the clock struck 12, all PAX took a turn performing 5 pull-ups.

    Next effort took place on the west side of the gym. Wall Plank with hands ICx20, Wall Plank with feet ICx20, Wall Sit & air presses. Rinse and Repeat, replace air presses with overhead claps.

    Next effort was on the baseball diamond. Circle up. Plank-o-rama. Alternating plank exercise and core exercise IC.
    Hip Slap – LBC
    Shoulder Tap – Freddy Mercury
    Merkin – Flutter Kick
    Put it all together and you get… MAYHEM MERKINS. One PAX at a time. One rep at a time. Twice around the circle of 13. Rest of PAX planking. This amazing exercise is still extremely difficult for some. I assume it is because they have to count all the way to 10… looking at you Mr Rogers, Kennah Brah, Rudy…

    All PAX spread out in the infield of the baseball diamond. A few PAX (Frac?) had to ask where the infield was located. Duck Joust… Duckwalk, arms crossed, knock fellow PAX down. Vagabond cheated… I mean won.

    Mosey back near the flag. Circle up because we ain’t done yet.

    Big Bang. Hold plank then explode up and do the exercise as fast as possible once I call it out. 3 burpees, 10 jump squats, 10 big bois. End with 15 Plank Jacks IC.

    COT
    Announcements – Greek Fest
    Intentions – Boo Boo’s SIL and Mess Hall’s MIL

    Enjoyed leading.
    SYITG!

  • Bollard BOMBS – from Mayhem

    68 degrees, 98% humidity, 3 mph out of the NE

    Disclaimer as the beautiful sunrise commences

    9 PAX in total mosey to the Mardi Gras Fountain

    Warmarama consists of MMP, SWM, GG, PP, MC, TF, FT

    Lap around the fountain and head to the lake

    Thang 1:
    Grab some wall for Merk-Jax
    1:2 up to 6:12 and back down to 1:2

    Thang 2:
    Line up along designated bollard
    One 4-count SSH IC, one broad jump, walk to next bollard
    Two SSH… to 10 SSH
    Lunge walk back to start

    Thang 3:
    BOMBS-Weave
    Groups of 3 – 3 minutes at each station AMRAP
    6 stations: Burpees, Overhead Claps, Merkins, Big Bois, Squats, Weave the Bollards for about 100 yards and mosey back

    Thang 4:
    Plank-o-rama (plank exercise, core, plank, core, etc.)
    Hip Slap, LBC, Shoulder Tap, Freddy Mercury, Merkin (slow), Flutter Kick, and the culmination… Mayhem Merkins (10-count hip slap shoulder tap merkin)

    Thang 5:
    Take a picture with the sunrise

    Back to the flag
    COT

    Thanks for the opportunity to lead
    SYITG

  • Mayhem Merkins Abound at Okwata – from Fracsac

    YHC signed up to Q at Okwata since the attendance has been strong. 10 others posted confirming the new trend, so YHC knew he had to deliver.

    Disclaimer given followed by a mosey to the Okwata sign for a warmup.

    Mosey to Mardi Gras fountain for double shots with Jack Webb at the barre. Speaking of which, where is surge??

    Mosey to the corner of Canal for 4 corners BLIMPS with Mayhem merkins sprinkled in.

    Mosey to House of pain for stations with pull ups.

    Burpee penalties for the young pax not knowing Cheap Trick.

    Back to the flag

    COT

    Honored to lead this awesome group of men!

    SYITG

  • Solo Team Effort – from Mayhem

    76 degrees with 30 mph gusts out of the SSE

    Party of 4 with no Q

    After a moment of silence YHC stepped up

    Mosey to Canal

    WOR: GG, WM, MC, PPP, SSH

    Thang 1: 1771s including burpees and big bois with 10 SSH in the middle of each round

    Thang 2: along the lake using either trees or light post taking turns choosing an exercise IC and mode of transportation

    Mayhem Merkins – bear crawl
    Dips – lunge walk
    Burpee – broad jump
    Snow Angels – crawl bear
    Low Slow Squats – duck walk
    Inchworm Merlin
    Derkins ALMOST in the lake – bear crawl
    Ws – shuffle

    Thang 3: ring of fire

    Three rounds of 10-count merkins, hold plank
    One round of 10-count burpees, hold al gore

    Thang 4: Mary
    FK, DC, JL, ?, LBT

    COT
    Announcements- many F3 are on Hogs teams, get out there
    Intentions- most men are going through stuff, prayers for all

  • Celebrating with Mayhem Merkins – from Rudy

    Lovely 65 degree morning at the lakefront. A far cry from last week’s 40 degree gale force winds. 10 PAX to celebrate Mayhem’s birthday. YHC received a few texts suggesting that I use the Mayhem Merkin in the workout. Fear not, that was definitely included in the plan.

    5:30am sharp – a quick sing-a-long for Mayhem, then across the street for a warm up. Despite the warm temp, Squints refused to part with his NYY sweatshirt, celebrating opening day.

    Thing 1: Route 66, with Mayhem Merkins.

    YHC caused confusion by incorrectly calling it 11s. That’s what I had planned – until he arrived and saw how lovely the waters of Okwata were. Fortunately, people quickly figured out what was up. Frac played the roll of Triple Shift by critiquing my form as I demonstrated the MM. Jesus Juice seemed quite confused as to how it was a 10 count exercise. No amount of counting it could quite solve his issues. Thumb War managed to convince a few people to go Shoulder-Tap-Hip-Slap rather than the approved technique. Mayhem and High Rise led the way, while YHC brought up the rear.

    Thing 2: 3/27. YHC has a thing for numbers. Today: 3/27. 27 is 3 cubed. 3*3*3 = 27.

    Run the H8 loop. At each corner, do 3 burpees. Counting the starting and finishing point, that yields 9 stops. 3 burpees each. 27 burpees.

    Thing 3: The PAX utterly failed when given a choice between a) Repeating 3/27 2 more times (total of 81 burpees) or b) What YHC had up his sleeve. Confusion reigned, and voter fraud was widely reported. So YHC chose plan B.

    Top of the levee for a bear crawl indian run to the House of Pain. Then pair up for 5 stations: Pull-ups (or hangs), Big Bois, Dips, Sweat Angels – and the timer: run over the levee for 3 burpees and back.

    Bongo talked for the entire 15 minutes – something about how he received an email from a Nigerian prince and was now traveling to go collect his money.

    COT – Great to see Floaties out again. Becoming quite a regular already! Okwata never fails to disappoint, so many possibilities out there. And getting to watch the sunrise over the lake for a few minutes afterwards – offers YHC a chance to reflect on life and how to follow the example of these great men and “be better”.

  • Cajun Booty Runners – from Mayhem

    Conditions: 68F feels like 71F wind 3mph out of the South… for February!

    Fracsac seemed unsure where he would post, but after hearing there would be booty he was an HC.

    It is February, so we had to get miles in. Whether you do it before the workout, after the workout, at lunch, or at midnight, it doesn’t matter. Every Step Counts. Every Mile Matters.

    Warmarama
    Mosey to the foot of Canal
    A-slow-G, GG, carioca facing East to the top, then carioca facing west to the bottom
    PPP, MC, mosey to the top
    Motivators counting down from 7

    Indian Run the levee to the 63yr old Mardi Gras Fountain
    Figure 8s – from Lakeshore Dr, run to the fountain, head East, circle the fountain, West most path back, down Lakeshore Dr = 400M
    High Rise informed us of the path options, to our surprise, clarification provided
    After each loop we did merkins, squats, big boys
    4 rounds (25 each, 20 each, 15, each, 10 each)

    Head East for about 100M
    7 minute AMRAP
    Sprint (80%-90%) 100M back and do burpees, mosey (50%) back and do burpees, sprint, burpees, mosey, burpees, etc.

    Mosey to the lakefront
    4 (yes only 4) minutes of Mary

    To the flag
    COT
    Announcements- Freed to Lead, IOAM
    Intentions- Cropduster’s recovery, St Dominic family

    Thanks to Pinewood for calling me out to step up.
    Leading The Uptowner tomorrow (which I forgot about), will be first back-to-back.

    SYITG!

  • Bongo 9th Manniversary – from Bongo

    What a good morning to celebrate 9 years with this great organization and establishment or F3. A number of PAX joined the celebration to the comforts of 60 degree weather with no rain but a bit overcast to hide the rewarding sunset of the morning. It was also great to mention we had a Mr MC going us from Tallahasse to experience a full lakefront beat down.

    In any event, again this work out surrounded around by 9 years and longevity with F3 and of course the number 9, or multiples of Here we go:

    Warm Up

    SSH X 18
    Grass Grabbers X 9
    Arm circles X 9
    Abe Vigota X 9
    Mountain Climbers X 18

    Taking a piece from Rudy Mothership workout, at base of Canal Blvd we will do the following:

    (9) Burpees and then a running exercise up the levee. Repeat for a total of 9 times:

    Running variations — forward run, backwards run, Carioci both sides , lunge walk, bear crawl half way, backwards run, high knees, forward run. We did all 9.

    To the lakefront where a simulated box jump was performed but I skipped and used it for an intro to my box jump story splitting my chin at Museam of Art and…… finishing the work out as a Q. Always remember…

    Then for for bench exercises:

    Dips X 18
    Steps ups X 9
    Incline merkins X 9
    Hello Dolly X 18
    Flutter Kicks X 18

    COT for all and a thanks for a great 9 years and hope for another 9, 18, 27 for the future!!

    See you on the radio.

    Bongo