F3 New Orleans

Tag: High Rise

  • The Cindy Crawford – from High Rise

    On a lovely humid warm morning the brace men of F3 arrived for my first official Q in quite a while as I had been nursing a mild injury. I was limiting my F3 attendance to avoid further injury but I also had planned on this particular beatdown as a way to test out my injury and also push the men of F3 as we are all prone to do. Disclaimer was given and off we went.

    Warm up: Mosey around part of the track while performing high knees, butt kicks, and karaoke while on our way to The Foundry.

    Tha Thang: As everyone gathered at The Foundry I explained the workout for today. 30 minutes AMRAP of a full body exercise routine: 5 pullups, 10 merkins, 15 squats, 20 LBCs (1 is 1), and 25 calf raises. Thanks to the Exicon for helping me find this routine called the Cindy Crawford.

    After 30 minutes we moseyed back down Roosevelt Mall to the flag where we cooled down with some stretching.It was a pleasure as always to lead the men of F3 and I was glad to report that no further aggravation of nagging injury occurred.

  • A Well Thought Out & Executed Fountain Beatdown – from Da Parish

    YHC is well known for his well-planned and thoughtful beatdowns. This would be nondifferent.
    W/U – Lap around Mardi Gras Fountain and circle up in the lawn.
    • SSH
    • IW
    • HB
    • AC
    • MC
    The Thang
    • Mosey around Mardi Gras Fountain. Pick out a plaque and remember it. Circle back up on the lawn where the Q will ask you which Krewe you have chosen. The Q will then conduct an exercise that begins with the same letter as that Krewe. Since YHC has a vast knowledge of the Exicon, this would prove to be so simple that even the freshest of PAX could do it. Right?
    • Line up on the light post on the Lake for BLIMPS. Suicide to each blue light post and back performing the exercise and increasing in increments of 10 for each light post (Big Boy Sit Up, Lunge, Imperial Walker, Merkin, Plank Jacks, Squats)
    • Circle on the Lake for Mary
    Counterama, Namerama, COT
    NMS – Welcomed an FNG, Yezzy and congratulations on your upcoming bundle of joy.
    Thank you for the opportunity to lead,
    Da Parish

  • 8-Count Warmups (Foundry 2021-02-10) – from Catfish

    9 PAX at the Foundry today: High Rise, Kuch, Abacus, Pop Tart, Saban, Amnesty, Walleye, Snooze, Catfish (Q). Started by moseying over to the track for a quick lap and warmup with 8-counts. Moved on to faces for Peter Parker Peters. Another lap, then moved on to the back road to head to the foundry.
    Stopped along the way at the museum parking lot, then did some Jack Webbs up to ten. Arrived at the foundry for a quarter murph (25 pullups, 50 merkins, 75 squats in 5-10-15 sets 5x). Did some LBCs, Penguins, and Dying Cockroaches waiting for the six.
    Moseyed to the museum porch. Continued Jack Webb from 11 to 15.
    Moseyed back to the track. Got in some Dr. Ws for the finish. Back to flag zone for CoT.

  • King’s Day 2021 – from Tool

    Twas Wed Jan 6th, aka King’s Day, aka Epiphay, aka Twelve Night which, among other things, marks the official start of Mardi Gras Season and first day to officially eat king cake. Ironically twelve PAX showed up to hone their minds and torsos in preparation for weeks of sugar and carb consumption. Here’s what we did:

    Disclaimer, followed by the plan for the day, followed by a mosey down Roosevelt Mall with a warmup pit stop:

    IW, WM, Bead Wave (overhead wave w/calf raise), toy soldiers, AC, self love

    Mosey to the LCM parking lot to recognize MABA and the month of the burpee with burpees x10, burpees x9, then a mosey to the track

    PAX circled up for a circuit to ring in 2021 with (21) one minute AYG rounds of various exercises with a 15 recovery in between. Added twist was to call out at each increment of 5 as to keep everyone on course.

    T-MERKINS
    SIDE LUNGES R
    BOX CUTTERS
    SIDE PLANK KNEE TO ELBOW R
    BUTTERFLY SITUP
    HIP SLAPPER
    SQUAT

    Cool down lap around the track.

    Rinse & Repeat first 7 rounds with added bonus of dirty talk from Sheetrock to offset the music/power outage on the tunes and timer.

    Then 7 one minute rounds of BURPEES AYG. T-claps to Catfish for claiming the title of “King” of the morning with 140-ish total burpees!

    COT that included prayer intentions for the Brehm family, the Vega family, guidance to focus on positive not negatives, along with a festive and safe carnival season.

    Always great to lead.

    Tool

  • Man Makers count as burpees, right? – from Belloq

    Excited to Q my first workout of the new year, but was trying to figure out how to meet the 100 burpee quota during a coupon workout. Of course the answer is: the man maker.

    Started the disclaimer at 5:29 and had a few stragglers for a total of 13 PAX and two without coupons. Apparently, the uptown crew gets swole by having their helpers do the work for them.

    Warm-up:
    SSH X 31
    Grass Grabbers X 11
    Abe Voigodas X 11
    Peter Parkers X 10

    The Thang: (Simple and Pleasurable)
    Man Makers IC X 15
    Moseyed a double loop (Approximately .3 mile)
    Man Makers IC X 20
    Moseyed a double loop
    Man Makers IC X 15
    YHC mentioned to PAX that we were halfway at 50. There was some debate on the calculations by the Q, and we finally came to a consensus that 15+20+15=50.
    Moseyed a double loop
    Man Makers IC X 10
    Moseyed a single loop
    Man Makers IC X 15
    Moseyed a double loop
    Man Makers IC X 15
    Moseyed a single loop
    Man Makers IC X 10
    We held the 9th Man Maker above our heads for 15 seconds then completed our 100th and final man maker.
    Then without putting our blocks down went to curls IC X 20 and then rows IC X 20.

    Mary: 5 minutes of core
    30 seconds of halos clockwise
    30 seconds of halos counter-clockwise
    60 seconds of reverse twist (aka corkscrew)
    60 seconds of dynamic plank
    60 seconds of chainsaws (tin-snips with motion side to side)
    60 second of slow, controlled big boy sit ups

    COT:
    Count off
    Name-o-rama
    Announcements
    Intentions
    Prayer

    Thank for allowing me to lead.

  • 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.

  • How does running get you swole? – from Belloq

    I knew this morning would be amazing with a temp of 47° and what felt like 100% humidity. So, I would have to extend the warm-up and keep our bodies moving today to make it enjoyable for all.
    To kick off my first Q at Swolefest, YHC started the disclaimer at exactly 5:29 in
    order to give everyone their money’s worth of a full 45 minutes. Of course, in true F3NOLA fashion, immediately there was debate if it was 5:28 or 5:29.

    The warm-up

    With my disclaimer even briefer than originally planned, I announced we would start with a mosey to begin our warmup. This was met with groans and other sounds of pleasure from those in attendance. Catfish asked, “How does running get you swole?” I should have replied that we are all already swole and needed some cardio, but I didn’t have enough coffee at that point.
    After the mosey, we started our warmup with all below IC
    SSH x 31
    Arm Circles Front X 15
    Arm Circles Back X 15
    Overhead Claps X 30
    Seal Claps X 30-something
    Moroccan Night Club X 10

    10 Burpees OYO

    YHC asked if everyone was warm and Catfish politely noted that his lower extremities were still in need of warm ups so we continued with
    Lunges IC X 20
    Low Slow Squats IC X 10 with coupon

    The Thang
    Paired off for:
    Dora 1-2-3
    100 curls
    200 Overhead Presses
    300 Rows

    When completed, we started 8-counts with coupons while waiting for the 6.

    Cool down

    Started our cool down with 10 burpees OYO
    Then with coupon we held in mid-curl until everyone had their coupons in hand we did two cycles of:
    10 Curls IC
    10 Overhead Presses IC
    10 Squats

    Mary
    Started our core with 10 flutter bricks (kicks) then 5 minutes of abs:
    Halos clockwise for 30s
    Halos counter-clockwise for 30s
    Corkscrew twist 60s
    Dynamic Plank 60s
    Chainsaw 60s
    Big Boy Sit-ups Slow controlled 60s.

    COT
    Count off, Name-O- Rama, Prayer

    As always, it is an honor and privilege to lead a workout. Thank you for sharing this morning with me.

  • Ain’t No Mountain High Enough – from Mama’s Pride

    Eight pax started off with a warm up of side straddle hops, grass grabbers, imperial walkers, and windmills. After the warmup, the group moseyed over to the mountain.

    The Thang
    The pax broke up into two teams of four for a friendly competition. The teams had to race back and forth across the mountain while stopping about every 100 meters to do 100 reps of a workout. Whenever the first team member reached 100 reps of the exercise, the whole team ran 100 meters and did the next exercise. The exercises were:
    Big Boy Sit Ups
    Merkins
    Jump Squats
    Mountain Climbers (2=1)
    Low Flutter Kicks (1=1)
    LBCs
    Derkins
    Lunges (1=1)
    Side Straddle Hops
    Burpees

    For the last round, every teammate had to complete 50 burpees and 50 of any other exercise of their choice so every had 100 reps on the last round.

    After the exercise was over, the pax regrouped and Washington Football/Cleveland Baseball team ran back to the flag for the COT.

  • The 6(12) Stomp- 1.19.2021


    Last week at the 610 stomp I was reminded by Saban about how slight variations in routine can make a big impact on your mind and body. Drag yourself up at 5am, get to your usual spot, warm up and get ready for a regular beatdown involving running and/or burpees. Your mind and body anticipate all of it. One of the best things about F3 is that each PAX mixes it up, pushing us to challenge ourselves and push our boundaries.


    In that spirit, I decided to mix it up. A run along the Endymion route instead of our regular Stomp route, doing 12 burpees/5 LBCs (instead of the normal 10Burpees) at 6 minute marks (6, 12, 18, etc.) 20 minutes out, 20 minutes back. The 2 extra burpees helped us all get closer to our daily MABA challenge counts, and I was exhausted afterwards (maybe it was also keeping up with Catfish’s pace). Either way, you know it’s a good beatdown when halfway through you’re sore and cursing yourself for how you designed it!


    Ended right on time with CoT. Big thanks to all who came out and pushed themselves!

    SYITG,
    DAX

  • New Year / New Tunes

    Gentlemen,

    At Swolefest this morning, 6 PAX had the pleasure of enjoying a beatdown accompanied with a playlist of some eclectic Mardi Grad Marching Band esque type music. Jesus Juice played some songs at Wisner Mountain last Friday that got High Rise & myself feeling a little nostalgic. Then High Rise messaged me this week with some old jams he found on Amazon music, which ultimately got me inspired to create a new playlist. Some of the songs that were played this morning were questionable at best, but overall I think everyone enjoyed the lyrical change of pace. With that said, here’s the details of the beatdown:

    Warmup:

    • Side straddle hops – 20 in cadence
    • Hill Billies – 15 in cadence
    • Arm circles – 10 forward / 10 backward in cadence
    • Mountain climbers – 20 in cadence

    The Thang:

    • Alternate 20 dips / 20 low slow squats until each PAX had done 60 dips / 60 low slow squats
    • Alternate 20 curls / 20 flutter kicks until each PAX had done 60 curls / 60 flutter kicks
    • Alternate 20 Carolina Dry Docks / 20 Step Ups until each PAX had done 60 Carolina Dry Docks / 60 Step Ups
    • Take a lap around the traffic circle
    • THE MOTIVATOR (hard to explain, but if you’ve attended a beatdown with Ethanol, you’ll know what this is)
    • Alternate 20 kettle bell swings / 20 box cutters until each PAX had done 60 kettle bell swings / 60 box cutters
    • Alternate 20 block merkins with alternating arms / 20 calf raises with the block until each PAX had done 60 block merkins with alternating arms / 60 calf raises with the block
    • We were running close on time, so for the last set we did 30 front raises with the block / 30 plank jacks
    • After that we did count-off, name-o-rama, announcements, intentions & prayer. As always, I enjoyed getting out there with the boys & putting in some work!