F3 New Orleans

Tag: High Rise

  • Ain’t Skeered

    ‘Twas my turn to Q The Foundry this Wednesday, but I was having some trouble thinking about what to do. So I did what any reasonable PAX member would do in this situation: I read a backblast from a workout that i liked, and pretty much copied it on Wednesday morning. Shout out to my man, High Rise, as he was the Q on Monday at The Chamber, and it’s his exercises that I used for most of the workout on Wednesday

    Warmup:

    • Side Straddle Hops – 15
    • Grass Grabbers – 15
    • Arm Circles – 8 forward, 8 backward
    • high knees – 15 cadence count
    • butt kicks – 15 cadence count
    • self love – 15 cadence count

    The Thang: Gross 1

    • Floyd Mayweathers – 12
    • Low Slow Squats – 12
    • Flutter Kicks – 12
    • Carolina Dry Docks – 12
    • Calf Raises – 12
    • Hello Dollies – 12
    • Right Side Lunges – 12
    • Box Cutters – 12
    • Diamond Merkins – 12
    • Left Side Lunges – 12
    • Nola Claps – 12

    The Next Thang:

    • Partner Up and then:
    • Partner 1 does a lap around Noma
    • Partner 2 does Rocky Balboas on Noma Steps
    • ROTATE
    • Partner 1 does a lap around Noma
    • Partner 2 does dying cockroaches
    • SWITCH
    • Partner 1 does a lap around Noma
    • Partner 2 does hand release merkins
    • SWITCH

    The Next Thang: Gross 2

    • left leg step ups on fountain – 12
    • derkins on fountain – 12
    • LBC’s – 12
    • Irkins on fountain – 12
    • Calf raises on fountain – 12
    • Box jumps on fountain – 12
    • Mountain climbers – 12
    • decline Floyd Mayweathers on fountain – 12

    We ran out of time, so we weren’t able to finish all 12 exercises for the last Gross. After the DFFM’s (decline fountain Floyd Mayweathers), we mosey’d back to the flag for the COT. Also, i couldn’t think up a good title for the workout, so i just named it “Ain’t Skeered” because I saw one of those bumper stickers on a truck the other day, and they’re still timeless

  • We Don’t Need No Stinkin’ Grass

    After my Okwata beatdown last week which led to many bites on several PAX I made a guarantee that we would not use the grass at UNO this morning. Thankfully our lovely website has several options for beatdown routines to be performed on asphalt and/or football field. And wouldn’t you know it the parking lot at UNO is smooth asphalt and larger than a football field. 11 PAX (and Gideon’s well trained dog) joined me in the still humid morning (no cool front yet). Disclaimer was given and off we went.

    Warm Up:

    Mosey a lap around the parking lot and circle up:

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

    Thang #1 Quarter Pounder:

    All PAX line up at the edge of the parking lot. Thanks to Kuch for providing the tape measurer which I was able to use to mark off 25, 50, 75, and 100 yards (roughly). All PAX run 25 yards, perform 25 merkins, and run backwards to the start. Run 50 yards, perform 50 squats, and run backwards to start. Run 75 yards, perform 75 mountain climbers (1 is 1), and run backwards to start. Finally run 100 yards, perform 100 reps of any ab exercise(s) of each PAX choosing, and run backwards to the start.

    Thang #2 Dominoes:

    All PAX line up on the curb in a side plank position with left hand in air. PAX member on the farthest right end of the line rotates into a high plank position and performs 5 merkins. He then holds the high plank while the next PAX performs 5 merkins, and so on, and so on until the PAX member on the farthest left end of the line performs 5 merkins. He then immediately performs another 5 merkins and then rotates into a side plank with right had in air. The merkins and side planks continue until the man who started it off completes his 5 merkins.

    Round 2: flapjack and start from opposite end of the line to even out the amount of time spent in right side plank and left side plank.

    Thang #3 Leg Wrecker:

    PAX is split up into 2 groups lines up on either side of the short side of the parking lot. Group 1 performs Lt Dan’s (1 squat and 2 lunges) across the parking lot while Group 2 holds an Al Gore. Flapjack once Group 1 completes the trek across the parking lot.

    Thang #4 The Gross:

    Seeing as how everyone in F3 NOLA should be familiar with Mardi Gras we should also know what a gross is. It’s a dozen dozen. So the gross consists of 12 exercises of 12 reps (some IC and some not). I opted to split it up evenly into 4 upper body, 4 lower body, and 4 abs.

    • Floyd Mayweathers
    • Low Slow Squats
    • Flutter Kicks
    • Carolina Dry Docks
    • Calf Raises
    • Hello Dollies
    • Overhead hand clap/DJ Jubilees (T-claps to Kuch for this name suggestion; as in “East coast where you at? Let me get a hand clap!)
    • R Side Lunges
    • Box Cutters
    • Diamond Merkins
    • L Side Lunges
    • Freddy Mercury’s

    Cool down with another lap around the parking lot and some static stretching.

    Count off, Name-o-rama, Announcements, Intentions, and Sweaty ball of man. Thoughts and prayers were offered up for Da Parish’s cousin Jonathan Serigne (F3 name Bellhop) and his family. May he rest in eternal peace.

  • H8 Prep

    A typical summer (in October?) morning with an atypical lack of a breeze coming off the lake led to a lovely humid morning in the gloom. 13 PAX joined me for a little prep workout for the upcoming H8 in 2 weeks. Disclaimer was given and off we went around the fountain.

    Warm up:

    Mosey around the fountain including high knees, butt kicks, karaoke facing the fountain, and karaoke facing the levee. Circle up

    • SSH x 20 IC
    • Windmills x 10 IC
    • Grassgrabbers x 10 IC
    • Arm circles fwd and rev x 10 each IC
    • Peter Parker x 15 IC
    • Parker Peter x 15 IC
    • Self love x 10 IC

    Tha Thang #1:

    Mosey over to the House of Pain. Here we would partner up. PAX #1 would bear crawl up the levee, run down the opposite side, bear crawl back up the levee, and run down back to the start. PAX #2 stays behind to perform 5 pull-up, 10 hand-release merkins, and 15 squats. Plank and wait for your partner to finish their respective round. Flapjack. Perform 4 rounds.

    My apologies to anyone that was eaten alive by ants. I heard people saying there were ants while we were exercising. It wasn’t until after the beatdown that I learned that Tugboat (possibly others) who were bitten at least a dozen times. I fully understand why Screw Top doesn’t like the grass.

    Tha Thang #2:

    Mosey over to the large open area by the lake where we would circle up for some randomness.

    • 8 count Absolution x 10 IC
    • Merkin into a side plank x 8 IC (Q couldn’t make it to 10 reps)
    • Al Gore x 30 seconds x 3 trials
    • R single leg wife pleaser x 15 (1 is 1)
    • L single leg wife pleaser x 15 (1 is 1)

    Now it was time for some Mary. T-claps to all those who led the individual exercises

    • Penguins
    • Flutter kicks
    • Dying Cockroaches
    • LBCs
    • Freddy Mercury’s
    • American Hammers
    • Box cutters

    Mosey back to the flag where we wrapped it all up with 10 burpees OYO. Countoff, name-o-rama, announcements, intentions, and sweaty ball of man. Once again it was a pleasure to lead. And once again I sincerely apologize to anyone who was bitten by ants.

  • IP Greatest Hits

    “I just can’t get enough” – Black Eyed Peas

    Another notch on the belt for The Chamber, F3 NOLA’s newest AO.  This was only the second regular, non-IP beatdown which opened up some options for venturing out of the parking lot area that’s been home to the past few workouts there.  As the PAX trickled in, it was good to see a FNG show up after seeing the F3 info on Nextdoor.  With several regulars using a post-Saints game fartsacking pass, it became apparent our crew would be lighter than usual…rumor had it one of the young bucks was “trashed” and others left all they had in the dome.  With a dozen concrete blocks still in YHC’s truck, it was only fitting we gave them some love one more time.  Here’s what we did:

    Warmup lap around the parking lot, then AC, WM, IW, PP.  

    The Thang:  Iron Pax Greatest Hits

    Round 1 – Thruster x20, Block Swingsx20, R&R x15ea,x10ea,x5ea

    Mosey

    Round 2 – Broad Jump x20, Big Boy Situps x20, R&R x15ea,x10ea,x5ea

    Mosey 

    Round 3 – Merkins x20, Bonnie Blairs x20, R&R x15ea,x10ea,x5ea

    Short Mosey

    Round 4 – Bear Crawl approx 50-60yds, Lunge Walk 40yds 

    Mosey

    Round 5 – Block Curls x40, Gas Pumps x40, R&R x30,x20…time expired

    Approx 1.1 miles covered. All got stronger, and sweated out any weekend impurities. 

    COT where we welcomed FNG Kool Aid Man, who gave us lots to works with but landed on a name fitting for a guy who just weeks ago ran into a brick wall playing basketball and split his head open.  Announcements included upcoming convergence, H8, and spreading the word about the Chamber being a weekly thing from here on out. 

    Thanks for the opportunity to lead.       
    Tool

  • End of IronPax Mondays… Start of Fall

    My quasi virgin Q came in the form of a Week 4 IronPax Challenge Beatdown called “Sugar’s Pick Your Poison” at UNO’s Chamber of Horrors. Tclaps to Kuch and Belloq for getting our AO ready.

    At approximately 5:20 AM, YHC kicked things off to the sounds of Earth, Wind & Fire “September”. My highlight of the workout was Kuch’s beatdown of 2 Coupons that weren’t regulation. The Pax of 7 completed this leg intense 3 rounds workout in an average time of 52 mins. and 45 secs.

    We wrapped things up with CoT and a Prayer of Generosity.

    Enjoyed the opportunity to lead my first Q and participate in my first IPC.

    Looking forward to my first traditional Q!

  • Lending a Helping Hand

    A couple weeks ago I helped out my fellow LVCC member Screw Top and we swapped Q’s. Unfortunately Screw Top went and had a minor setback and was not ready to return for his Q so I once again helped him out and took over my original Q slot. On a typical muggy morning 14 PAX, including 2 FNG’s, joined me in the gloom. Disclaimer was given and off we moseyed to the practice track.

    Warm up:

    • SSH x 20 IC
    • Windmills x 10 IC
    • Arm circles fwx and rev x 10 each IC
    • Grass grabbers x 15 IC
    • Self love x 15 IC

    Tha Thang #1:

    For the first portion of the beatdown we stayed in the circle for a routine I created a couple weeks ago. It was time for the second attempt of Red Light/Green Light. All red light exercises would be static and all green light exercises would be dynamic. Exercises were called out by the Q and we would immediately change exercises once the randomized timer called out red light or green light.

    Red light exercises:

    • Al Gore
    • High plank
    • L side plank
    • R side plank
    • Low plank
    • R leg lunge hold
    • L leg lunge hold
    • Supine leg hold
    • Reverse plank
    • Calf raise hold

    Green light exercises:

    • Mountain climbers
    • LBCs
    • Merkins
    • Lateral/cross-over lunges
    • High knees
    • R single leg wife pleasers
    • L single leg wife pleasers
    • Penguins
    • Crunchy frog
    • Freddy Mercury’s

    After this we moseyed to Roosevelt Mall where PAX splint into 2 groups for an Indian Run to the steps in front of NOMA.

    Tha Thang #2:

    At that time we partnered up for some Dora 1,2,3. Combined total of 100 merkins, 200 squats, and 300 LBCs. While PAX #1 performed the exercise, PAX #2 bunny hopped the steps and performed 3 burpees at the top of the steps. I may have overshot this one as I know my group only got halfway through the LBCs before it was time to mosey back to the flag. Although I know multiple groups were able to complete all reps so T-claps to you guys.

    Circle up for countoff, name-o-rama, annoucement, named our 2 FNG’s, intentions, and COT. Welcome Blazing Saddles (had a tough time coming up with that name but props to Amnesty for nailing it) and Choppa. Can’t wait to lead again.

  • Stompkwata

    Despite fair warning, 14 men set off into a pleasant September gloom this morning at Okwata. The warning: bring your running shoes, we’re trying something new. And so we did.

    Since we started doing Okwata, YHC has been wanting to run to the large Lakeshore Drive bridge for a change of pace. Today, we did it.

    It’s around 1.1 miles just to get there, so we had to be quick. We wrapped our warm-up into our mosey with some high knees, butt kicks, Super Marios, carioca, and Zombie walks.

    When we got to the bridge, the instructions were simple: 11’s with burpees at the bottom and merkins at the top. YHC had measured it out, and from base to center of the bridge is about 1/10 of a mile, so each “lap” would be 2/10 of a mile. No one quite completed the 11’s, but Breadsticks was close. Breadsticks seems to have found another gear lately. T-claps for that.

    T-claps to Two Yutes, who went back and swept the runners on the way there, giving them the instruction so everyone could get started. We called an end to the 11’s leaving around 12 minutes to return to the flag, and according to my calculations***, we arrived exactly on time. All in all, we ran about 4 miles, with about 1 mile of that being uphill, broken up with some burpees and merkins. We may try this one again during Run Ranger Run.

    Surge closed us out with a prayer. Thanks for trying something new with me today. – Kuch

  • Watch your head

    Four PAX decided to participate in the second week of the Iron PAX 2019 Challenge on a hot and humid Monday morning. After the disclaimer, we took on the challenge.


    “Meatloaf’s massacre”

    4 rounds for time (Elapsed Time Scoring) Round 1:

    *10 Manmakers

    *20 Overhead Presses

    *30 Kettlebell Swings

    *40 Goblet Squats

    *50 Incline Block Merkins

    **1600 Meter Run
    **Rinse and repeat for rounds 2,3 and 4 with the following modification: decrease run 400 meters for each subsequent round. Round 2 was 1200m, round 3 was 800m and round 4 was 400m

    I was eager to take on this week’s challenge and tackle what I thought would be the toughest part of the challenge, the Manmakers. The very first rep produced a painful result for me when my coupon hit the front part of my hairline which left a knot on my head for a week. 
    From there I proceeded a little more carefully. We all completed the challenge, encouraging each other along the way.
    Results: Belloq 56:24, Thumb War 56:38, Tool   59:30, High Rise  62:04
    Thank you for the opportunity to lead this challenge. 

  • Post Iron Pax Beatdown

    With my LVCC brother Screw Top still nursing an injury I was asked again to do a relief Q which I gladly accepted. I spent Tuesday night scrolling through the Exicon for some suggestions and found something new (for me) and remembered something that I had not done in a while.

    14 PAX gathered at the our usual spot in Roosevelt Mall. I can’t speak for everyone but I was still feeling the effects of the Iron Pax beatdown from Monday so burpees, jump lunges, and sit ups were not to be on the menu for today. Disclaimer was given and off we moseyed to the track for warm up.

    Warm Up:

    • SSH x 20 IC
    • Windmills x 10 IC
    • Grassgrabbers x 10 IC
    • Self Love x 15 IC
    • Arm circles fwd/rev x 10 each IC
    • Figure 4 piriformis stretch x 15 sec hold each leg

    Tha Thang #1:

    Following warm-up we moseyed back to Roosevelt Mall where the 14 members were split into 2 groups for a little Route 66. I hadn’t done this exercise routine in months so I figured it was just as good a time as any to break it back out. On 1 side of the mall PAX would do derkins increasing reps with each bench. On the other side PAX would perform step ups (1 is 1 for each leg) with increasing reps each bench. Plank and wait for the 6 at the end of the mall.

    Tha Thang #2:

    PAX moseyed to the back of NOMA where were again splint into groups. Since we had 14 men we were splint into 2 groups of 3 and 2 groups of 4 for Triple Check. PAX #1 perform The People’s Chair and PAX #2 planks while PAX #3 runs around NOMA. Upon PAX #3’s return to the start everyone rotate until each member of the group has performed a round in all 3 positions. Rinse and repeat 2 more times so each PAX will have performed 3 rounds in all 3 positions total.

    Tha Thang #3:

    Mosey back to the mall where we reversed our Route 66. All PAX that had performed derkins now did step ups and vice versa. Suggestion was thrown out that we do the reps in descending order which I obliged. The PAX performing step up seemed to take a bit longer so t-claps for the PAX performing derkins to get some Mary in while waiting.

    Mosey back to the flag for some Mary for all:

    • Freddy Mercury’s x 15 IC
    • Dying Cockroaches x 15 IC
    • Penguins x 15 IC

    Count-off, name-o-rama, annoucements, intentions, sweaty ball of man. Once again it was a pleasure to lead the men in a beatdown that was hopefully enjoyable but challenging.

  • Thank you USMC Joey Bovia!

    Introduction to USMC Joey Bovia

    Sgt. Joseph “Joey” Bovia, USMC, was a native of Metairie, Louisiana.  He served in the Marine Corps for six years.  Sgt. Bovia volunteered for two deployments to Iraq and his last deployment to Afghanistan.  He was the leader of a combat engineering platoon and was building an outpost to protect an elementary school in Helmand Province, Afghanistan, when his unit was attacked by insurgents.  Sgt.  Bovia was killed in action on August 31, 2010, in the name of freedom and protection.  

    On August 31, 2019, 10 men of F3 (including FNG Complicated) converged at Muscleship to pay tribute to this hometown hero through a workout, on the 9th anniversary of his sacrifice, created by Sgt. Bovia’s fellow Marines. Sgt. Bovia’s mom was notified of the F3 tribute and she sent her deepest gratitude to the men of F3.  Sgt. Bovia’s mom was assured Joey’s sacrifice would not be forgotten. She expressed her greatest fear is people forgetting Joey.

    Warm up

    After an introduction to USMC Joey Bovia, we left the flag and took a slow mosey over to The Foundry to warm up.

    Once there, Hokie Pokey solicited assistance from @SOGO for Warm Ups as SOGO has not held his VQ yet.

    31 SSH, 8 Merkins, 8 Hill Billies and 8 Arm Circles Forward and Backward for the Warm up

    The Tribute ~ 8 stations 31 reps “plus bonus burpees ;-)” in teams of 2 split between 5 stations and then rotating through the 8 stations

    • Hand Release Merkins
    • Low Slow Squats
    • Pull ups with FULL extension at bottom
    • Alabama Ass Kickers
    • Floyd Mayweathers
    • Dips ensuring you get DEEP into the dip
    • Lunges (stepping way out front and getting the back knee down)
    • Mule Kicks (possibly being renamed Sunday Mornings)
    • PLUS we started and ended with 5 burpees and 3 burpees at each transition … 7 transitions x 3 = 21 +5 +5 = 31

    There was leftover time so we added some bonuses of planks while our partner ran to the track and back. We concluded by moseying back to the fountain in front of NOMA for step ups and then closing with a circle of 8 minutes of Mary

    Thank you Joey Bovia & COT

    We closed with our Circle of Trust and once again lifting up RED (Remembering Everyone Deployed) and giving special thanks to those that gave the ultimate sacrifice. We also lifted up @Bell Hop and @Rudy’s Dad and all those dealing with cancer! We also lifted up all those dealing with Hurricane Dorian and those traveling this weekend.

    We also welcomed our FNG, Steven Arthur with the F3 name of Complicated which is way to complicated for me to explain here.

    As always, I thank my F3 brothers for the opportunity to push myself and hopefully aid in each of you pushing yourselves through my attempt to challenge you at your fitness level while still being able to Q.

    Thank you USMC Joey Bovia (RIP 08.31.10)
    The tribute with 8 stations and 31 reps at each station