F3 New Orleans

Tag: I Love You Man

  • Rocky Top – from Vagabond

    Warmup mid football field then onward to rock pile and then to hill where pax did 11s back and forth from bottom to top: not sure what you call it but squat down to pick up rock on ground and hand clean it above head, then back on the ground again (1 rep) and then bear crawl to top of hill and other exercise was bob-n-weave. After 11s bear crawl to other side of hill pushing rock. Death marched to gym with rocks. Circled up for pax choice rock exercise while rotating counter clockwise to use each others’ rocks. Return to rock pile and flag for COT.

  • Thirsty Thursday

    The mid-August air was heavy, but the feet were fast and light this morning. Nine of us gathered for a choice between two routes, each with a midway convergence on some cold refreshing water that had been placed strategically for these PAX to indulge in. Or you could show up late, play your own version of “catch us if you can” and join us back at the flag for the COT.

    As usual it was a great run. Some fast times this morning despite the deep Southern August air. Thank you for the chance to lead this beatdown, and thanks for trusting the route. Motivated and inspired by all…always.

    Our thoughts and prayers to all the families starting back to school, and of course for all the intentions that weigh on the hearts of the F3 family.

    Thank you to F3 Nation for being there for all of us.

  • No touch NOLA is back

    OK so I started today wanting to build a workout in honor of Roots – who began our WPM AO. It was our 3rd workout and it continues to be a fan favorite. We welcomed back Amnesty who posted hoping to be led by Roots but got stuck with me. We also welcomed a FNG from Oregon – a law school buddy of Moana who we names Quarantine. No touching on the beatdown – so its like the old days for us.

    Beatdown got straight to work at the MTN.

    Did a circle with SSH, Imp Walker Squats, Dying Roaches and Mtn Climbers x 20IC

    Then we ran to the base of the MTN.

    At the base: there was a chalk instruction for each floor in mulitples of 13 for Friday the 13th.

    26 Lunges – 2nd, 39 plank jacks, – 3rd floor 52 monkey humpers, – 4th floor

    We did 13 hand release merks at the top of each ramp

    At the 4th floor we did some wall sits, some wall climbs (dirty dates or something) and then some wall walk ups

    Back to the ramps and we did 26 – shoulder taps and 39 – Russian Twist, and 52 – Monkey Humpers. More wall sits at the top. We also did 20 Flutter KIX in cadence.

    At the top of the MTN – we went back down the stairs and ran up LIL WPM.

    Here we had 4 exercises: LBCs, LBTs , Freddies, and Bird Dogs.

    One partner did exercise while the other went down the stairs and back up.

    Ran back to Audubon Park via the benches – at the benches we did dips x 30 OYO.

    Then we ran back to the FLAG. Arrived at 615am. Done.

    COVID – 19 prep starts after this beatdown.

  • Brick by Brick v.2

    DISCLAIMER

    YHC was ready to start my 46th trip around the sun this morning with a beatdown in the gloom. Quick disclaimer and we were off on the running path for warmup mosey, the long way around to the band stand.

    WARM UP
    45 SSH IC, 20 Grassgrabbers IC, 20 windmills IC, 10 Self Love IC, 20 Peter Parkers IC, followed by 45 LBCs 4 count IC..

    THANG 1 – BLIMPS at the lightpost intervals, followed by….another BLIMPS across magazine to the fountain.

    THANG 2 – Thanks to some sunday recon by YHC’s 2.0s, the PAX were able to locate some brick coupons that had been stowed since August. These were a donation from pile in YHC’s neighbor’s yard. This particular neighbor is an accomplished writer, atheist curmudgeon and all-around new orleans character. I encourage the PAX to look him up, Don Spears and his most famous epistle – “In Search of Good P______.” P does not mean persimmons. The lord works in mysterious ways.

    PAX paired up for CBGB (Curls, Brickbys, Goblet Squats, Brick-flys ), one PAX lifts while the other runs with the bricks up two lights and back and flapjack, until all PAX complete. Repeat.

    THANG 3 – Mosey over to the wall. Dodo Bird (With two bricks assume the People’s Chair, brick in each hand and at rest down your sides is the default position. In cadence or OYO, (1) side shoulder raise [arms straight and lifted to the sides to shoulder height], (2) back to default, (3) front shoulder raise [arms straight and lifted in front of you to shoulder height],and Wonderbra (assume the People’s Chair position. Start with bricks close to body at chest level. Push bricks up over head fully extending arms, bring bricks back down to chest position, then push them straight out in front until complete arm extension reached. Return to starting position). 3 sets 3 each. 10 count between.

    The PAX then “stashed” the bricks in an orderly fashion with the hopes they will again be there for the Skinny and Birdcage in upcoming weeks.

    PAX then circled up in front of the fountain for some quick core work then back to the flag.

    COT

    Countoff, name-o-rama, announcements and intentions. Thanks for the opportunity to Q

  • Total Tension

    7 pax met at the grassy knoll at the Fly on the Sunday after Thanksgiving for some Sweaty Bells. YHC’s plan was to introduce the pax to the Total Tension strength program that we completed recently in Area 51. Details can be found here: https://www.strongfirst.com/total-tension-kettlebell-complex/

    After a brief disclaimer (maybe?), we circled up for a little instruction prior to the start of the workout. The first lesson: you need bigger bells. After that, we did a quick hard-style plank to get the feeling of the total body tension you’re supposed to be trying to achieve during this workout. Next, I explained the four exercises we’d be using today: the clean, the overhead press, the squat, and the renegade row. We partnered up by bell size (with one set of triplets due to the odd numbers).

    The Thang:

    • Double clean x 1
    • Double press x 1
    • Double front squat x 1
    • Renegade row x 1 per side – a renegade row is when you plank on the bells and row one, then the other

    Each round, increase the press reps by 1. The goal is to get to 6-8 presses before coming back down by one rep per round. If it’s too easy, you should increase the weight for the next workout.

    The finisher: 100 double swings in sets of 10-25

  • A great turnout at WPM

    First, apologies for the very late BB.   I generally try to get these done relatively soon after, but the days/weeks quickly came up and here we are……

    So, on to the important details….

    34 pax including 1 FNG arrived for a beautiful, fall morning at Wolfpack Mountain.  Warmup consisted of a short mosey and then everyone circled up for the following:

    • SSH x 20 IC
    • windmills x 20 IC
    • Hillbillies x 20 IC
    • Mountain climbers x 20 IC
    • Alternating hand/foot touches x 15 IC
    • Shoulder taps x 20 IC

    Thang 1

    • Pax formed 3 lines and Indian run to top level 

    Thang 2

    (2 rounds) Circuit of Following –

    • Staggered merkins (each arm x 20)
    • Alternating toe touch crunch x 10 IC each leg 
    • Diamond merkins x 20 IC
    • Crunchy frog x 20 IC
    • Multi level merkins (high, low, mid)
    • Levels/protractor- pax on back lifting legs at different levels 

    Thang 3

     – 4 rounds of catch me if you can

    • Pax in front runs down to next level while the pax behind does 3 burpees.  Once finished he try’s to catch first pax.  

    Finished up with the COT for Countoff, Naming of FNG (Neckbrace), and intentions.  

    This was YHC’s has first time Qing WPM and I enjoyed the opportunity to lead.   Thanks for coming out and until next time…

  • Happy Veterans Day 11/11/19

    17 other PAX joined YHC on this sunny, clear Veterans Day at 60 degrees for a Skinny beatdown. YHC couldn’t ask for a better day. We moseyed to the band stand with the following warmups in cadence: forward arm circles x 10, backward arm circles x 10 (thank goodness Seaman was not present), windmills x 10, SSHs x 20, Imperial Walkers x 20, and MC x 20.

    The PAX then moseyed through the Oak Alley toward the running track. However, everyone stopped at every other light post in the alley and did 3 burpees. In total, each PAX did 9 burpees before arriving to the track. Everyone then jogged across Magazine Street toward the main entrance of Audubon Zoo on Magazine Street. PAX stopped at the 2nd light post. Everyone completed the BLIMPS starting at the first light post with 5 burpees, next post with 10 lunges, following post with 15 Imperial Walkers… 20 merkins…. 25 plankjacks, and 30 squats. Then ran toward the statue in front of the Zoo for some DORA 1, 2, 3.

    DORA 1, 2, 3

    Partnered up. While one PAX was doing the exercises, the other PAX ran the loop and back.

    100 – box jumps

    200 – LBCs

    300 – Plankjacks

    After the completion of DORA, the PAX moseyed to the grass field in front of Audubon Zoo for some Suicide Drills

    Suicide Drills (each cone is about 20 yards apart)

    Round 1 – sprint to the first cone and back for 10 hand-release merkins, sprint to the 2nd cone and back for 10 hand-release merkins, and sprint to the third (last cone) and back for 10 last hand-release merkins. Total = 30 merkins with about 240 yards of sprinting.

    Round 2 – same as round 1 except the exercise was big boy sit-ups.

    Round 3 – just a plain full speed sprint from one end of the field to the other end.

    Quick Round of Mary in Cadence

    flutterkicks x 20

    hello dolly x 20

    Moseyed back to the flag for COT – we had one FNG ,who is an electrician. So we named him Shocker thanks to Angie’s List. I am always grateful to have the opportunity to lead and workout with the PAX. Thank You and Happy Veterans Day.

    SYITG

    King Kong

  • The Skinny 10/21

    23 brave men including one FNG gathered in the gloom on this Monday morning.

    Warmup: Run around golf course parking lot then to bandstand for:

    SS Hop x 20

    Arm Circles x 10 forwards and backwards (With traditional Seaman backward count)

    Hillbillies x 20

    Mountain Climbers x 20

    Peter Parkers x 20

    Next we ran a BLIMPS workout with each exercise at the bandstand followed by a run down Oak Alley and then up the golf course parking lot.

    Burpees x 10, Lunges x 20, Imperial Walkers x 30, Murkins x 40, Plank Jacks x 50, Squats x 60.

    Those that finished early restarted the BLIMPS without the run.

    Next was a flat-out sprint down Oak Alley in 3 groups followed by a mosey back to the bandstand.

    Murkin Ring of Fire followed by Low Plank during which there was much mumble chattering.

    Finally a Round of Mary:

    V-Ups x 10, Dying Cockroach x 20, LBCs x 20, Flutter Kicks x 20, Penguins x 20, WW2 Sit Ups x 10.

    Final Sprint down Oak Alley for a COT and Prayer.

    Snooki was named.

  • Who Dat!

    Many PAX were hurting after celebrating a Saints Victory, and yet 19 men gathered in the gloom for a Monday Morning Beatdown.

    Warmup:

    Run around golf loop to bandstand

    SS Hop x 20

    Arm Circles x 10 each Forward and Backwards (with Seaman voice from the Pax)

    Grass Grabber x 10

    Peter Parker x 20

    Parker Peter x 20

    Since Seaman was not present to protest 10 Monday burpees were then called at the first light on Oak Alley. Next we Bear Crawled/Crab Walked/Lunge Walked to the Track where the Pax waited in a Low Plank for the 6. Much mumblechatter was heard regarding the long distance Bear Crawl.

    Next we ran to the Audubon Statue for some Dora 1-2-3.

    Durkins x 100

    Jump Lunge x 200

    Floyd Mayweathers x 300

    Those that finished were lead by King Kong in LBCs and then 50 Rocky Balboas.

    Finally we ran Fartleks down to Magazine alternating between a sprint and slow mosey at the Stop Sign for a total of 3 laps.

    Finally the beatdown finished with Dips, 20 LBCs and a mosey back to the flag.

    The workout concluded with a COT, a special prayer was said to lift up Bellhop and thoughts and prayers to Da Parish and his family.

  • Killer B’s at Birdcage Iron Pax Week #1

    Posted in a million degree weather with 1000% humidity to start this IPC.

    Meet at the lawn by the ZOO! Line up.

    Broad jump 10 yards, 10 burpees, 10 bonnieblairs, and 10 big bois, broad jump 10 yards do it again, and broad jump 10 yards and do it again.

    Bear Crawl back to start line and do it again – 5 times

    Easy if you write it – hard if you do it.

    Tclaps to Happy Little Trees and G-Spot for the sub-20 finish. I think if you did it again you could shave another 30 secs or so off your time.

    The early finishers ran laps around the course while the rest of the PAX finished.

    While this contest is you vs everyone – it is also you vs you. I’d love to pull out the KILLER Bs in January and have you compare your times – I am sure you would see some great results.

    Great work and here are the results by time. We need to keep participating every week!

    1938 Happly Little Trees

    1947 GSpot

    2120 DOuille

    2230 Sandbar

    2435 Seaman

    2451 ILOVEYOUMAN
    2451 CHIQUITA
    2445 86

    2530 Saban

    2540 Jingle Vader

    2629 Gabrielle

    2647 King Kong

    2800 Tinkles

    2842 Quarterpipe

    2941 Brown Bag

    2957 Bones

    3000 Tube Steak

    3002 Bartman

    3030 Angies List

    3055 R. Yankee

    3055 Quincy

    3223 Squeal

    3254 Chowda