F3 New Orleans

Tag: High Rise

  • Murph Training 75-150-225 – from Hokie

    8 Pax fought mosquitos to get in 15 rounds of 5 pull ups, 10 push ups & 15 squats in 2 minutes 40 seconds or less each round with 20 seconds minimum rest between rounds I.e. Tabata

  • Murph Training Week 3 – from Triple Shift

    Started off with a warmup and then did 3/6/9/12 (pullups, merkins, squats, and lbc) in 2 min intervals and went up to 7/14/21/28 for round 1. From there we did a mosey around the parking lot then did 3/6/9/12 (pullups, merkins, squats, and leg lifts) in 2 min intervals and went up to 6/12/18/24. From there we did a modified Quadrafilia. Run backwards up the levee and then run back down for 5 burpees x 4. Finished off with with a countoff, namerama, COT, and a very beautiful sunrise!

  • Cub, Cub, Bear! – from Baywatch

    It was a blustery morning after a stormy night but 9 PAX made the trek to City Park. After the normal pleasantries, we moseyed to the track for a warmup:

    25 SSH
    20 Hillbillies
    15 Peter Parker’s
    15 Parker Peters
    12 Grass Grabbers

    Next, we moseyed to the Foundry for
    a quarter Murph. After all had finished, we ran over to the playground near the picnic pavilion for a new game called Cub Cub Bear. Heard of Duck, Duck, Goose? Well, this is similar, just with bear crawls. We circled up around the play ground with a plank as the static position instead of standing. As one person bear crawls around they tap each person saying cub or bear. If you get tagged as bear you must do 2 merkins then try and catch the other person while both bear crawl. The circle ended up being a little too large but the game was still fun. After everyone had been tagged, we moseyed over to the back of the art museum.

    Some of the PAX had never been to a Renaissance beatdown so I introduced them to Sunday Mornings. After several rounds we headed back to the flag for some Mary and COT. It’s always a pleasure leading you, brothers.

  • The 210 Stomp – from Rudy

    Its Twos-Day, 2/22/2022. As promised, a new route led to an easter egg on the Strava map (yes, a 2 mile out-and-back that formed a 2). And what better way to celebrate than by running in my tutu… Thanks High Rise for pacing and pushing me!

    And congrats to the Half Marathoners (Snooze, Kuch, Saban) who have really been pushing themselves through the Run Cajun Run!

     

  • The Track Can Be Fun Too – from Mama’s Pride

    With RCR in full swing, a few pax arrived early and ready to hit the ground running, pun intended.

    The group started out with a typical warm up of some SSH, Grass Grabbers, Windmills, Imperial Walkers, and Arm Circles. To keep gaining miles, we added 2 “Forks” to the warmup, which includes a run around the track where each pax sprints for the 100 m stretches and slowly jogs the turns.

    After the warm up, the group engaged in a crowd favorite – Mama’s Pride’s Ladder consisting of Merkins, Jump Squats, BBSUs, Commando Planks, and Kick Throughs. After each cycle, Pax rand 400m and performed 5 burpees. The workouts started with 15 reps of each exercise and added 5 reps after each run around the track.

    After 20 minutes, the group ran another lap and performed another Fork before finishing up with a friendly game of Ultimate Football.

    The pre-run group hit just at 4 miles, except for Saban, who decided he needed to run more because he’s Saban. Overall, it was as pleasant as it sounds.

  • Fun n Games till someone gets hurt. – from Kenna Brah

    Warmy
    Imperial Walkers =20
    Tin Soldiers – 20
    Abe Vigoda – 20
    Seal Claps/Overhead/Arm Circle
    High Knees/Butt Kickers
    -FUN –
    Sit Down/Get UP NO HANDS
    Turkish Get UP Training
    Press Up on Tree Branches

    Round-n-Round w/Blocks
    A – 3x
    15 SUMO Squat
    15 Servers – Hands Pressed to Middle – stretch out
    15 One Arm Swings L/R
    15 TriCep Ext – Hands Pressed to Middle

    B-3x
    15 L/R One Arm Row – Grasp Middle
    On your 6 w/no Hands w/block
    15 Pullover/Chest Press – Squeeze Middle
    On your Feet w/no Hands w/block
    15 OHP – Squeeze Middle
    15 L/R Static Lunge Twist
    REPEAT

    Heard some grumbling so I must have done it right. I hope I left you all better than I found you.

  • No Asses in the Grasses – from Baywatch

    It was a nice, balmy morning at the lakefront as 10 PAX gathered for a beatdown. The pre-run Lakeview crew arrived with a minute to spare, including Breadsticks who was apparently worried that YHC had wet and grassy ideas. After disclosures were given, we moseyed around the fountain and over to the waterfront for a warmup as I assured the PAX grass wasn’t on the menu today.

    30 SSH IC
    25 Hillbillies IC
    15 Arm circles IC F/B
    15 overhead claps IC
    15 seal claps IC
    15 concrete grabbers IC (had to make sure grass was avoided)

    Next, we moseyed down to the bridge. All the Pax lined up facing the water at the top of the incline. While one PAX ran across the bridge and back, everyone else did decline merkins or flutter kicks. We rotated each round between merkins and flutter kicks.

    After 6 rounds we moseyed over the bridge and a little further down the water front. We then did a 10 light pole doozy. We did 5 burpees at each light pole while alternating between bear crawls and jogging to the poles. So, we bear crawled to light pole 1, did 5 burpees, ran to light pole 2, did 5 burpees and so forth until we reached light pole 10 and completed 50 burpees.

    Next, we moseyed back to the bridge for 4 more rounds of alternating merkins (inclined this time) and flutter kicks. Then it was back to the warmup spot for 25 step-ups, 20 shoulder taps, 15 dips, 10 squats, and 5 8-count bodybuilders.

    To close it out, we did 20 dying cockroaches, 20 wife pleasers, and 20 leg raises. Then back to the flag for CoT.

  • Non-Traditional 610 Stompees – from Catfish

    Conditions – Chilly, but not as bad as Monday

    The Thang

    10 PAX started with 10 burpees, then began the run. 20 minutes out, 20 minutes back, stopping for 10 burpees every 5 minutes.

    For the remainder, grabbed 20 LBTs in cadence, and 10 more burpees for a full 100. Finished up with CoT.

  • Naperville beatdown – from Hokie

    F3 NOLA (Okwata) – 12.30.21
    Circle Up
    -Disclaimer: F3 is #1 FREE, #2 open to all men, #3 peer-led in a rotating fashion, #4 held outdoors, rain or shine, heat or cold, and #5 we always end in a circle of trust. I am not a professional. You are here of your own free will. I am not aware of any injuries you may have – MODIFY as necessary – push yourself, but do not hurt yourself. The creedo of F3 is, “Leave no man behind, leave no man where you found him.”

    Warm-A-Rama / Stretch-A-Rama
    Motivators from 5.
    Arm Circles Forwards – IC count for 10.
    Arm Circles Backwards – IC count for 10.
    Arm/shoulder stretches.
    Shoulder Taps IC to 20.
    Tempo Merkins IC to 10.
    Tempo Squats IC to 10.
    Quad Stretches – hold quad in place – count to 10 each leg Hamstring Stretches (lean down and stretch with one leg over the other, switch, and then legs together) Downward Dog Calf Stretch.

    Thang 1
    11’s (variation) – Start at the bottom of the hill. Perform 10 Merkins, run to the top of the hill and perform 1 burpee, run down the other side of the hill and perform 1 Big Boy Situp. Rinse repeat all the way down to Perform 1 Merkin, run up, Burpee, run down, 10 Big Boy Situps, finish with a Burpee and then run back down.
    10, 1, 1, 1
    9, 1, 2, 1
    8, 1, 3, 1
    7, 1, 4, 1
    6, 1, 5, 1
    5, 1, 6, 1
    4, 1, 7, 1
    3, 1, 8, 1
    2, 1, 9, 1
    1, 1, 10, 1 (END AT THE BOTTOM OF THE HILL WHERE YOU STARTED)

    Mosey over to one side of the fountain. London Bridge using the vertical iron barrier around the fountain. IC to 20.

    Thang 2
    Head over to the Lakeside area
    “Compass Derkins”
    4 PAX to each circular area in derkin position. On “down,” perform a derkin, PAX call out the count and then Q calls out “rotate” – all PAX rotates around the circle using hands and feet still in the derkin position (like a compass moving around the point). 5 reps.
    Step-ups (R leg lead), 20 count. Up called out by Q.
    Dips, 20 count. Down called out by Q.
    Compass Derkins, 5 more.
    Step-ups (L leg lead), 20 count. Up called out by Q.
    Dips, 20 count. Down called out by Q.

    Mosey back to the same side of the fountain. London Bridge using the vertical iron barrier around the fountain. IC to 10.

    Thang 3
    “BurpMerk Inchworm”
    All but one PAX spread out on every other parking stripe. The lone PAX remaining stands facing the others and starts at one end doing Burpees (one burpee in line with each PAX and then runs in a parallel line to the next PAX and continues the string of burpees). Meanwhile, all the other PAX are in Plank position and pump off 5 Merkins when he gets to each one of them and does his Burpee. When he gets to the last PAX, he assumes the Plank position at the next available spot and the first PAX in the group line starts his own Burpee run. Continue until everyone has had a turn at the Burpees. We went light pole to light pole – almost everyone had 2 times through.

    MARY:
    -Heel Touches IC to 30
    -Various Plank positions
    -Freddy Mercury’s IC to 20
    -Various stretches (knees tucked, pigeon stretch, “wife pleasers” etc.) -Stargazers for the last 30 seconds

    COUNT-O-RAMA XX PAX in attendance.
    FNG’s???
    NAME-O-RAMA
    ANNOUNCEMENTS/PRAYER REQUESTS –
    COT
    Will it matter in 1,000 years? Focus on the things that might (like how you treat your M, 2.0s and community). Put your energy into that!
    (End in prayer).

  • 6-10 Sprint on Hokie’s Bday – from Thumb War

    After a prior week’s SwoleFest, Kuch EH’d me for the Stomp Q stating that the Q can do whatever he wants, including sprint work on the track. I was sold.

    I naturally knew I should seek input from Sprint guru Pai Gai and that I did during the second half of the Ian Book beating. This is what we came up with this version of the 6-10 Sprint.

    I showed up to a Pax of 3 stretching and that’s all that would show as 5:30 struck.

    We slow pace jogged up Roosevelt Mall around NOMA to Wisner and back around NOMA but detoured around LCM to enter the track on the railroad side. I believe we covered a little over a mile before our track thang. Track was dark and wet but no problem.

    We would stay as a pax for 100 Meters easy jog/ recovery then 200 Meters hard / sprint. Once you concluded your 200 Meters sprint you would do a burpee. Then rinse and repeat adding a burpee. You would plank and wait for the 6. We did a total of 8 rounds with last round sprint being an entire lap (400 M). 8 carried significance as it was the # of times Ian Book was sacked the night before.

    With about 9 mins to spare we moseyed to the flag for Mary (Freddie mercuries, tin snips and LBT’s) and stretching led by High Rise. All in we covered about 3.3 miles.

    We concluded with COT.

    I thoroughly enjoyed the convo with our small PAX and a nice change of Tuesday scenery and faces I haven’t seen in a while. Don’t be afraid to put your stamp on the stomp!