F3 New Orleans

Tag: High Rise

  • Thanks, I Hate It – from Glitter Balls

    YHC decided to try some new things today, and some twists on popular and beloved exercises – let’s see how the crowd felt about that.

    Warm up:
    SSH
    Hill Billies
    IWs
    Grass Grabbers
    Arm Circles
    5 8-Count Bodybuilders

    Thang:

    Starting at the top of Roosevelt Mall, exercise, run 2 benches down, repeat. Exercises were-
    Lateral Bear Crawl
    Forward/Reverse Bear Crawl
    Decline Merkins
    Freddie Mercuries
    Superman w/ Lat Pull
    Plank Jack Reaches

    Mosey to the Old Foundry:

    4 Stations, 3 Sets at each station, 40 second timer-

    Pull-ups
    Dips
    Squats
    Inverted Rows

    Loop around to other side of Roosevelt Mall to run it back how we started-

    5 6x High Knee Burpees (Burpee, but do 6 high knees between each one)
    Right Side Plank Dips
    Left Side Plank Dips
    Right Leg V-Ups
    Left Leg V-Ups
    Right side NRR
    Left side NRR

    Run it back to flag, plank for a minute.

    COT.

    General consensus was that the High Knee Burpess were bad and not fun, 0/10. Might run them back if Tool calls me “Tim” again though.

    Congrats on our FNG getting his name, Flexolite©!

  • Belated 48th B-Day and Jazz Fest Preview – from Bongo

    Actual Birthday is 5/1 but I just didn’t have the availability to Q earlier this week. This this time of year has always been great for me, birthday, great weather, festival season and all else, what could go wrong? Glad to see (6) other PAX showed up for the occasion, concerned they would choose Yoga over me.

    Here is what we did:

    SSH X 28 — intended to do 48 but the rhythm and coordination was so off I had to cut short. I am a drummer and should be better on this and struggle with keeping everyone in same motion….

    IWX 24
    Mountain Climbers X 24
    Arm circles X 8 each way
    Self Love – on our own

    (4) corners – (12) Burpees, (24) jump squats, (36) Merkins, (48) LBCs for each station run up levee and down, lunges across. We did this twice.

    4:08 of Quadrophenia up and down the levee.

    Then Indian run back to flag and hit the Lakefront for the exercise Dice rolling and watch sunset for last 15:00. Plus listen to some preview music for the Locals Thursday of the festival. I forgot what exercises we rolled but here is the playlist if you could hear it:

    1. Feels Like Rain – Buddy Guy (Good catch Mahatma, yes it is a cover of John Hiatt song)
    2. Four Sticks – Bonerama
    3. No one to depend on – Santana
    4. Life is for Living — Santana
    COT, countoff, names, announcements, prayers,

    Later that day a wonderful day at the fest. Thanks for the opportunity to lead, I know I need to do it more.

    See you on the radio – Bongo.

  • 4×20 on 420 – from Rudy

    Delightful gloom at the lakefront! 8 PAX celebrated 420 day. Thanks to all of the millenials who were able to explain to YHC *why* 420 is now associated with weed. Rest assured, no weed was present at the workout.

    Mosey to the foot of Canal Street for a quick warm up, then lets get to work.

    4×20: Run up/across/down/across. At each corner, 20 reps of an exercise.
    * Hand Release Merkins (Jesus Juice notes that “4 sets didn’t sound so hard when we started”)
    * Big Boy SitUps (High Rise wants Crunches. YHC says “Listen to the Q”)
    * Lunges (Glitter Balls rejects the “2 is 1” count, YHC concurs. 1 is 1 it is)
    * Peter Parkers (Kuch – my gosh, the man is a never ending stream of conscience. QUIET PLEASE)

    Head to the top of the levee – 10 burpees OYO.

    4:20 of Quadrophelia

    Off to the house of pain for 1 round (all we had time for)
    * Pull Ups (Ya Mom and Dem casually knocked out about 75 pull ups. Impressive)
    * Step Ups
    * Crunches
    * Up the hill for 5 burpees

    Back to the flag for a last 5 burpees and a few rounds of Mary

    COT, Name-o-Rama. There’s a lot of 39 year olds out here…

    Be on the lookout for the 40th Lake View beer run in the coming months.

    Intentions and a prayer to close out a glorious morning.

  • Dewars, Storks and Peanut Butter and Butter – from Rudy

    Yesterday (April 14th) was 3rd anniversary of my dad’s passing. YHC brought some memories to the beatdown this am. At 628am, YHC opened up the Mini, asked everyone to grab a pair of bricks. At 630am, YHC turned on the 80s playlist, and the 13 PAX moseyed (with their bricks) to the Peristyle.

    But wait – Cheese Steak rolled in hot. YHC back to the car to get one more set of bricks. A few minutes later, our DR visitor from Chicago (Bob the Builder) rolled in. Hokie went for more bricks.

    After a brief warmup (thank you Mahatma!), we got to work. We were going to visit a few places in the park. At each place, we’d have a cycle of exercises – 60 seconds on, 20 second rest.

    Stop #1: The Peristyle with bricks. My father’s favorite evening night cap was a splash of Dewars. We still keep a bottle of it around with my family to periodically celebrate. 2 rounds of exercises to spell out DEWARS

    Donkey Kicks
    Eagle Wings (bat wings stuff – with bricks)
    Wonderbra (peoples chair – then push the bricks out, then push’em up)
    American Hammer
    Rocky Balboa
    Starfish crunch

    Stop #2: Return the bricks to the Mini, and head to the rocks by the fountain. My father was an OB/GYN. His passion was delivering babies. What else delivers babies? 2 rounds of exercises (con roca) to spell out STORK

    Squats
    T-Merkins
    Overhead Press
    Rows
    Kettlebell Swings

    Triple Shift gratefully let YHC have a shot with TS’s rock while TS proceeded to one-arm Overhead Press YHC’s rock. Eventually, Frac relieved YHC.

    Stop #3: Return the rocks, mosey to the little foundry. My father’s favorite treat that he introduced to my kids – the Peanut Butter and Butter sandwich (only to be made with spreadable tub butter). 2 rounds of PBB exercises

    Pull Ups
    Burpees
    Big Boy Situps

    Stop #4: Stop by the Tool Wall. As the cancer took his life, he lost strength in his legs. YHC will pay a bit of honor with some leg strengtheners.

    Calf Raises
    Monkey Humpers
    Bonnie Blairs (modify to Lunges)
    Calf Raises

    Couldn’t get through 2 full rounds as. we were already late. Back to the flag – getting their about 5 minutes late. YHC didn’t apologize for the delay, as he didn’t feel bad about it.

    Finished with our COT. Prayers offered for other PAX who also go through struggles with their aging parents and health concerns.

    Thank you all for allowing me to celebrate my father’s life. He meant the world to me. I miss him daily. But I know he has moved on to the next phase of his life, and I know I will be rejoining him again one day.

  • BLIMPS, BLIMPS and BLIMPS – from Rudy

    Just like the title said, 4 PAX (2 on-time, 2 rolling in hot) joined YHC for a morning of BLIMPS at Okwata.

    Blimps 1: A Ladder. Starting on top of the levee with 5 burpees. Run down and back up. 5 Burpees, 10 Lunges. Down and Up. Keep adding the rest of the IMPS.

    Respite with 4 minutes of Quadrophelia

    Mosey to Canal

    Blimps 2: 5 Burpees on top, 5 more down at the stop sign. Run back to the top. Lunges on top and bottom. Back up. Keep adding the rest of the IMPS.

    Mosey across the street

    Blimps 3: Alternate Bear Crawl and Mosey, a traditional BLIMPS using the lightposts. Got back to the starting point about 30 seconds late.

    COT with announcements (lots of upcoming runs and events) and intentions.

  • First MG Weekend Buy-Back – from Glitter Balls

    Temp: Cold Enough
    Conditions: Nice Enough

    Pax: Cheesesteak, High Rise, Cracklin, YHC.

    I woke up in the bushes outside the Children’s Museum sometime around 0500, daiquiri still in hand and both an umbrella and sunscreen on my person due to the schizophrenic weather of the weekend. Unsure of how I got there, I secreted my kids’ Mardi Gras ladder underneath the ramp only to find cinder blocks and 3 PAX staring at me.

    I guess I signed up to Q, how serendipitous.

    Quick mosey around the figure 8 into 20 SSH, 10 Forward/Reverse Arm Circles, 10 Moroccan Night Clubs, 10 Windmill, 10 Grass Grabbers.

    Partners, timer up ramp to gate and back.

    First set:
    50 Block Merkins
    75 Heavy Freddie’s (2:1)
    150 Step Ups (2:1)

    Second Set:
    75 Chest Press
    100 Block LBCs
    150 Squats

    Third Set:
    75/75/75
    Curls/Flutter Kicks (2:1)/Walleyes

    Mary:
    Heavy Freddies, Skullcrushers, Flutter Kicks, Chest Press

    COT.

  • Resolution to get Swole – from Mahatma

    Tribe of Swolefest

    Filling the empty Q slot I was looking forward to the change of Monday morning scenery! Pulling up there was an eager pax of 9 tugging blocks out from under the walkway, it’s Swolefest after all…..it would be like not using rocks at the Real RC or only doing 50 burpees at the Uptowner. All good an audible to the plan would be called.

    Warm up 
SSH
    
AbVagooda

    Mnt Man Poopers
    Shoulder Taps
    Peter Parkers
    Scorpion kicks
    Low slow squats

    Short mosey to the grass.

    10 silent – keep silent and thoughts focused on following the Q as to the transition to exercises:

    SSH

    Burpees
    
Merkins
    
High plank
    
Plank Ups
    
VUps

    Repeat continuously until 10 minute alarm

    365

    3 Deconstructed Burpee (slow to Qs cadence)
6 Box Jumps
    
5 rounds

    Grab the blocks all Pax in a circle – 1 round of “All Day Baby”
    All Pax hold blocks overhead, 1 pax goes into the center performs 2 man makers then back to the circle, next pax to the center. Continue until all pax has done the 2 man makers.

    Place the blocks flat side down – block cross over push ups, left. 30 sec recovery – block cross over push ups, right.

    12 x front raises
    15 V Ups block extended
    20 block press
    20 WWII Sit Ups

    10 block curl / squat / press

    3 rounds
    Running man X 11
    15 air press
    Running x 11
    10 squat overhead press
    Running man x 15
    20 TriCep press

    Finisher
    Indian merkin chain

    COT
    Prayer for purpose and thanksgiving!

  • 385ish 6-10 Stomp using the improved Straight-Six Method – from Heisenberg

    To assist Frac and me in accomplishing the January ISI goal of 3,100 burpees, I signed up to Q the 385-ish running of the 610 Stomp. I devised a simple algorithm to perform 10 burpees every 6 minutes to keep the math simple. I announced we would run out and back along the Bayou Saint John route, turning around at the 21-minute mark or 5:51. We would perform ten burpees every 6 minutes. So starting at 5:30, the PAX would perform ten burpees at 5:36, 5:42; 5:48, 5:54, 6:00, 6:06; 6:12 for a total of 70 burpees and, time permitting, finish with 10 to seal the deal. We were all in synch at 5:36; then chaos resulted as the lead pack failed to perform the next set at 5:42. Instead, they started the 2nd set of burpees at 5:43. Evidently, the original 610 Stomp used a much more complex algorithm requiring a six-minute and 1-minute timer. So back in the old days, the OG’s would repeat a 6+1 round where they would run for six minutes – burpee/walk for 1 minute, then repeat. I like my Straight-6 method as it allows for more burpees. Next, 610 Q I will hand out cheat sheets to avoid confusion and get the full 80 burpees in the allotted 45 minutes.

  • My Poor Decisions are Your Great Workout – from Glitter Balls

    Holiday parties are in full swing (’tis the season) and YHC had Friday and Saturday night engagements.

    It’s great to see friends and loved ones through the holidays and to celebrate with them. What’s not so great is how you feel after you celebrate.

    Tool voluntold me I had the Q this morning but in all honesty, I might have picked it up anyway, it’s good to exorcise the demons after a weekend of fun and frivolity.

    I’ve made it a habit in my life to find out important historical events of certain days or notable births/deaths. Fun fact, December 5 1901 is the day Walt Disney was born. I wonder what we can wring out of that.

    Warmup:

    20x SSH, Arm Circles, IW, Grass Grabbers – now the blood is moving, let’s start.

    Thang:

    5 Block Burpees OYO

    1- Partner Lunge Walks to top of ramp and runs back

    50 Walt Disney Worlds (Wide Merkin into Diamond Merkin)
    100 Block LBC
    150 Calf Raises

    2- Partner Bearcrawls to top of ramp and runs back

    50 Overhead Press
    100 Heavy Freddies
    150 Step Up

    3- Partner Bernie Sanders to gate and runs back
    50 Chest Press
    100 Curls
    150 Squats

    Mary: J-Lo, Penguins, Flutter Kicks (block above head), Big Boy Situps, Reverse Crunches, Box Cutters, Decline Shoulder Taps (probably 1 or 2 I forgot).

    COT.

    I offered up to PAX to keep in mind the holidays are a tough time for many, especially those grieving, lonely or less fortunate. While many of us are blessed with health, family and comfort, many are not and it’s important that we all hold them in our hearts and in our prayers through this time of year.

    SYITG
    -GB

  • The Pride is Back – from Mama’s Pride

    We started off the morning with some SSH, Grass Grabbers, Windmills, Mountain Climbers, and Arm Circles. Once we finished a nice, cold mosey to the base of the mountain, the Pax took part in some good ole ab exercises: LBCs and American Hammer.
    As a shock to some of our visitors from other New Orleans area AOs, the Pax then did some Washington Football Team Bear Crawls up the mountain before moseying to the top for alternating sets of 45 seconds of wall sits and Derkins before heading down the other side of the mountain.
    The Pax took in some Dora of 100 Merkins, 200 Squats, and 300 Freddy Mercurys (or ies, idk), with partners running back up the Mountain. After the Dora, the Pax started heading back over the mountain by doing some ladder exercises, which are the Q’s favorites. For the ladder we added a new exercise at each stop to the prior exercise. The exercises were made up of 10 Merkins, 10 Derkins, 15 dips, and 15 BBSU.
    The Pax was complaining that we had run out of time for some ultimate football, so we closed out the workout with a few minutes of that. Of course, the Pax then complained that their feet were wet from ultimate football.
    We closed out with the COT.