F3 New Orleans

Tag: High Rise

  • RIP to a Block Named Blayne – from Catfish

    Big day at the mountain, starting with 8-counts at the shelter. Moseyed to the southern side of the mountain for 5 mins of EMOM burpees.

    Moseyed up to the peak for a nice wall-site leg-a-thon. Wall sat with overhead claps, then jump squats. Back to wall sit for seal claps, then monkey humpers. Back to wall sits and moroccan night clubs.

    Moseyed down the south side, then to the block place. Grabbed blocks and paired off for a Dora 1-2-3 with 100 thrusters, 200 merkins, and 300 curls. Didn’t quite finish, because needed some time for the Bitch Block Sacrifice. The Q gave a few words, the Bitch Block was named Blayne (who is a bitch, according to the inscription at the top of the mountain), and then Blayne was crushed to pieces and his remains tossed into Bayou St. John. Pour one out for Blayne, what a bitch. Did a final round of man-makers (in cadence) and replaced the (non-bitch) blocks in the spot.

    Moseyed back to the path to the shelter. Indian run back, then did some Sister Mary Catherines to seal the deal and bring in the rain. Under the shelter for CoT.

  • My Wedding Was Da BOMBS – from Da Parish

    Nothing like a last minute Q volunteering to get the creative juices flowing. YHC, hadn’t paid back to F3 in a while; so here was his opportunity. He had also Fart Sacked his birthday/wedding anniversary Q and needed to make up for it.
    W/U
    – SSH x 38
    – AC
    – MC
    – PP
    – PP

    Mosey over to the Popp Fountain and Arbor Room. When we arrived, the gates were locked. I asked the PAX if they were interested in a little B&E to which everyone agreed that was a bad idea. The parking lot would have to do. The Arbor Room was home to my wedding reception. Since it was not built yet, the M & I chose it based on drawings. The plan was that we did not want to get married where any of our siblings or cousins were married. This nearly resulted in a destination wedding and/or converting to another religion. (We have a lot of family). We were able to find St. Mary’s Assumption Catholic Church and the City Park Arbor Room to accommodate our 500+ wedding guest. With that much fun loving friends & family, having fun was not difficult. In honor of the day My Most said “I do”, lets get in some BOMBS.

    – Burbees x 5
    – Overhead Claps x 10
    – Merkins x 15
    – Burbees x 20
    – Squats x 30
    If/when you finish before the 6, begin SBMOB until the 6 finishes his BOMBS.

    Mosey to the Magnolia Rugby Pitch. The M & I actually had a 18 month engagement since my brother was deployed to Afghanistan. Since she has worn her engagement ring for 11 years, let’s do some 11’s to celebrate “kicking off” our life together.

    Perform an 11 w/ Merkins and Monkey Humpers running across the pitch in between.
    If/when you finish before the Q, get in some wife pleasers.

    Mosey back to the Flag for COT and BBOM.
    Thank you for celebrating my anniversary about a month late.

  • 5 years and counting – from Fracsac

    17 Pax including 2 FNG’s and 1 Down Range from ENC made a choice to take the DRP on their journey to get right and posted to Okwata to help YHC celebrate 5 years in F3. With a shovel flag planted, disclaimer was given, then:

    Mosey toward the fountain just like the good old days, carioca around the fountain and circle up on the grass for a warmup:

    SSH IC x 31
    IW x 15
    Bat wings x 15 IC of AC, OC, SC and MNC (dancing during Moroccan NC), finished with 20 count Iron Cross before dropping those aching limbs.

    Mosey back to the fountain for:

    Double Shots with Jack Webb at the Barre.
    1 merkin with 2 air presses in people’s chair
    2 Merkins with 4 air presses….
    3 Merkins with 6 air presses…..
    …….
    10 Merkins with 20 air presses in people’s chair.

    Mosey to the House of Pain for stations. The pax first cleaned up the trash……

    Station 1 – Pull-ups AMRAP
    Station 2 – Step ups AMRAP
    Station 3 – Big Boi Sit-ups AMRAP
    Station 4 – Bear crawl up levee, 5 burpees, mosey back down (Timer)
    Rinse and repeat

    Mosey to open area of grass for the much anticipated Shock & Awe! There was much rejoicing!
    5 x SSH IC
    10 burpees OYO
    5 x SSH IC
    9 burpees OYO
    Yada Yada Yada……..
    5 x SSH IC
    3 burpees OYO
    5 x SSH IC
    2 burpees OYO
    5 x SSH IC
    10 burpees OYO (we never do 1 burpee!)

    Mosey to the top of the levee for a disperse run. Form 2 columns, last pax runs to the front of column and yells “disperse” followed by an exercise. The pax run down their side of the levee, complete 3 of the exercises, and run back up top to continue. There were 8 count BB, Burpees, and even some Catalina Wine Mixers!

    For the final 2 minutes, we did Quadraphilia AMRAP! Then return to the flag.

    COT and naming of FNG’s

    NMM

    – Welcome Lighthouse and Blue Clause!
    – Honored to have Waterboy from ENC join us and he even brought an FNG!
    – Thank you to each of the pax that joined me to celebrate my 5th year of F3.

    Thank you for pushing me and making me better! SYITG!

  • Introducing the Enhanced Murph – from Catfish

    8 PAX @ Foundry to forge mind, body, and spirit. Started by moseying to the track. Warmed up with Abe Vigodas, Grass Grabbers, and 8-counts. Moseyed to other side of track and circled up for Imperial Squat Walkers.

    Moseyed to Foundry. Did some Peter Parkers waiting for the six. Moved on to a 6-Pack – Alternate pull-ups and merkins in sets so they all equal 6 (1 and 5, 2 and 4 etc., count up and then back down). On to sixes, straight legs with feet six inches off the ground for a nice hold, then did some flutter kicks.

    Next did a quarter enhanced murph – 5 sets of 5 pullups, 10 burpees, and 15 bonnie blairs (1 is 1). Brutal. Plank walks waiting for the six, then parker peters. Back on to sixes for LBCs, then did a set of 100s to round things out.

    Started moseying back to the flag, stopped @ Roosevelt Mall entrance for Failure to Launch (hold Al Gore for a countdown, then jump squat when the count reaches zero, land in Al Gore, rinse and repeat). Back to flag, shoulder taps waiting for the six, then Dr. Ws for the finish.

    CoT

  • 610 on 420 – from Catfish

    Accelerated 610, starting with running on the usual route, stopping for 10 burpees every 5 minutes. 15 minutes out, 15 back to the track.

    At the track, did some beat crawl laps on the western end waiting for the six. Nothing fancy, just bear crawl to one end, 10 merkins, bear crawl back, 10 merkins, rinse and repeat.

    Finished up with Dr. W’s, Peter Parker Peters, then back to the flag for CoT.

  • 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.