F3 New Orleans

Tag: Jesus Juice

  • Cool front with a high of 91 – from Bongo

    Just a general feel of excitement from PAX for it felt…… Cool??, maybe it was just strong Lakefront wind or a bit drop in humidity? It won’t be here for long though, but nice. I consider this the last day of summer even though not formally per season divisions, “the summer is out of reach, empty lake, empty street, Sun now goes down alone”.

    Regardless none that has anything to do with the work out below, I have just needed to Q for sometime and took day off from Norco to do this, so here it is:

    Had a nice (8) folks show, and hopefully I gave everyone their money’s worth:

    Warm up

    SSH X 24
    IW X 15
    GG X 15
    AV X 15
    Arm Circles X 20
    Mountain Climbers X 20
    PP X 20
    Burpees X 5

    Off to circle of benches for some dip rotations, X 5 at each bench with lunge walk or bear crawl in between. We should use this set up more at Okwata.

    Dora 1,2,3 = 100 Merkins, 200 Sit Ups, 300

    Indian run back to flag and round robin of Mary at waterline by all as sun rises.

    As always I appreciate the opportunity to lead with F3.

    See you on the radio as I am now.

    Bongo

  • The One Where Everybody Has Fun – from Glitter Balls

    It wasn’t hot but the humidity was awful, so we brave 5 set out to make the most of it. I promised/threatened I’d continue to Q The Foundry until someone else did so, being a man of my word, we began.

    Warmup was a mosey to the NOMA bacon/chicken statue. We debated the artist’s intent behind the piece as we did a quick 25 SHH, 10 count arm circles (forward/reverse), and some def love. I think we landed on it looking like a chicken, made out of bacon.

    First leg, bear crawl around said chicken-bacon statue, bunny hop up and down NOMA steps ending in 20 Merkins, repeat the process for 50 squats and 50 dips.

    Mosey towards the Foundry, stopping for 10 Superman + Lat Pulls, mosey, 10 reaching plank-jacks (Jesus Juice then names these Richard Simmons’ – it is decided), mosey, 5 high-knee burpees, mosey to Foundry.

    At the Foundry, Modified Murph (25/50/75)

    Mosey back to flag with stops for 20 Right Leg V-Ups, 20 Left Leg V-Ups, 25 wife pleasers, 25 LBCs, Levels, 10 Doctor W’s, 5 High Knee Burpees, sprint to flag.

    CoT.

    520/44:45

  • 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©!

  • Happy Belated Birthday to me! – from Fracsac

    I tried the ChatGPT program and I think I spent more time trying to get it to send me something useful than I would have had I just wrote the backblast. Now I’ve doubled my time on a BB.

    9 Pax posted at Okwata. Jesus Juice, Snooze, Cracklin, SOGO, Cheesesteak, Bongo, Gabrielle, Pho (DR) and YHC.

    Circle the fountain and form up in the grass for a warmup, which ended with 10 x 8 count body builders and the Motivator!

    Mosey to the levee for disperse people’s run. Finish at Canal and test the new H8 course with 4 corners, following the path of the H8 with bear crawls on the new concrete.

    Partial Route 66 to get to 51 burpees at the lakefront, then back to the levee for quadraphilia.

    Back to the vsf and 2 burpees to hit 53 from the Route 66.

    CoT

    Thankful for another year with my F3 brothers that help me to be a better man.

    SYITG

  • 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.

  • 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.

  • Awesome at Okwata – from Cheese Steak

    Let me introduce myself. Steak….Cheesesteak. 8 Pax assembled for a glimpse of my awesomeness, one being an FNG. I gave a disclaimer. We ran to the fountain and created a circle of sorts in front. I could see a fear of wet grass in their eyes, so I allowed them to gather on the hard surface.
    We began exercising. This was when one of the Pax asked me to demonstrate an exercise for the FNG.
    Fine. It played out like this:

    Question: can you demonstrate for the FNG?
    My awesome answer: do what I do. You’ll catch on….

    He caught on quickly. Trial by fire is what I say.

    I demanded the Pax pair up and do as I told them to. They did. What we did doesn’t matter. Just know they did it.

    The cries of wet feet began as I took the pax on a journey to the top of the levy. We did a people’s run with the last man sprinting to the front. They stopped at the pump station, which is what I expected. They knew not to cross me.
    At the concrete apron we did things as pairs again. Many things. One pax always ran down and up backwards. This is where I introduced the Australian Sweat Angel. Just know it was awesome.

    We went to the wall and did Jack Webbs with air presses in the people’s chair against the wall. My cadence was awesome.

    I demanded another People’s run to the House of Pain. The Pax complied. There I informed them to partner up and do stations, one of which was pull ups. They complied.

    Mosey back to the flag for the COT

    Welcome Punxsutawney Phil.

    SYITG

  • The 4 Fs at Okwata – from Fracsac

    YHC pulled up to Okwata to find the Pax gabbing about something. It seemed funny, which is probably why JV looked annoyed.
    Disclaimer given, and mosey around the fountain and circle up for the warmup.

    Warmup was regular stuff with a unstable Abe Vigoda thrown in. I’d explain, but not really sure what happened, so let’s move on.

    Mumblechatter continued as YHC explained the next evolution called Double Shots at the Barre with Jack Webb. People’s chair on the fountain rails until all listened. They seemed to be still in awe of the unstable Abe Vigoda. Merkins followed by air presses in the people’s chair, 1 and 2, 2 and 4, etc.,

    Mosey to the lakefront for Route 66 with burpees at the light poles working toward canal. JV laughed at my attempt to bring the heat.

    There was talk of Lake derkins, but Okwata was way too calm, so we moseyed to Canal for Dirty Mac Deuce. 4 rounds of 3 x 12 count exercises with a lap around the H8 course between rounds. This was where my beat down was deemed a success. Read below to see why.

    Mosey back to flag

    COT

    NMM

    Upon reading this title you likely asked yourself what the 4th F is? Of course there is Fitness Fellowship and Faith which everyone knows. The 4th F is the successful beat down where JV delivers the F bomb! It was a proud moment in this Q’s war chest. Now, it’s not just your run of the mill F bomb, it must be delivered in a way that is directed toward the exercise being executed.

    The Mumblechatter pretty much ceased once the burpees started. They have that effect.

    We’re still not talking about the unstable Abe Vigoda.

    SYITG

    Frac

  • Another Q, Another Stupid Idea (The Reprise) – from Hawgcycle

    Conditions: Cool and a little windy. The lake was choppy

    Pax: Abacus, Cheese Steak, Cyber Cajun, Glitter Balls, YHC, Jesus Juice, JV, Kuch, Mahatma, Ralph Machio (Charlotte)

    Today’s classic Okwata beatdown was a reprisal from March 3rd, 2016. The Original workout was attended by Griswold, Tool, and YHC.

    The Thang

    Warm up COP – SSH x 30; IW x 30; DQ x 15; LSS x 30

    We then moseyed to the levee. From the top of the levee we completed a set of Quadraphiia* – four minutes of running down the levee forward and back up backwards. YHC got in 10 trips, which is better than the 8 I did in 2016.

    From there we moseyed along the top of the levee stopping to do a set of Jack Webbs – escalator from 1 to 10, merkins followed by air presses.

    After the Jack Webbs we moseyed to the bottom of the hill for some Mary: LBC x 40; Penguin x 20; Elbow Plank Jacks* x 20; Dying Cockroach x 20; Elbow Peter Parkers* x 15; Flutter Kicks x 20.

    *This may be the first time I have done Elbow Plank Jacks and Elbow PP (chuckle) since 2016. Why do we not do these more often?

    We followed Mary up with 10 hill sprints – sprint to the top of the hill and recovery jog back down, everyone stays together.

    Mosey to the water’s edge for some arm work. 20 dips followed by another bad idea by YHC – decline merkins on the steps leading into Lake Pontchartrain x 9. Kuch and I did the in the lake, everyone else chose the planters. We followed that with Incline Merkins a safe distance from the water x 10 and Squats x 20. YHC gave everyone a second chance at the Lake Merkins. Participation was 80% this time. #MakingMemories. This is where the 2016 workout ended. We are apparently much more efficient 6 years later. We still had 15 minutes left.

    Mosey to the discarded street sign with the concrete base. One man bear crawls up and down the levee as the timer. One many does rows with the street sign. The third man leads the others in an ab exercise. Rotate through until all have bear crawled and rowed.

    Mosey to the flag. One minute remaining for 11 8-count body builders.

    NMM
    • Good lesson from 2016 about doing the important things first. You don’t want to waste a bunch of time doing arm circles at the beginning of the workout and then only have 30 seconds for Quadraphilia at the end (see last week’s Q). We got a solid 4 minutes in for Quadraphilia this morning because we made it first.
    • There are two things that make me think it’s been a good workout. Someone pukes or JV drops an F-bomb. No one puked today, but JV dropped an F-bomb 9 minutes in. I could not be prouder.
    • I’ve been doing Jack Webbs for 8 years. I still don’t understand how air can be so heavy.
    • We really should do Peter Parkers from our elbows more often.
    • Guys were really pushing it on the levee sprints. We should probably do more explosive exercises where we have time to recover. This was a good one.
    • When YHC had the original bad idea of doing decline merkins on the steps to Lake Pontchartrain, the Lake was calm. Today, the sea was a little angry. It was so much better this time. I will never forget the image of 8 guys to my side doing decline merkins while the lake was washing up and over them. Top 5 Okwata memory for sure. Could easily be #1.

  • Saban Can’t Help Himself – from Mama’s Pride

    The night before this glorious morning, Saban decided it was appropriate to call out the Q for not being as active while he recovered from an injury. While I knew Saban simply missed me, there had to be consequences.

    We started off with a simple enough warm up of some SSH, grass grabbers, imperial walkers, arm circles, and self love. We moseyed to the base of the mountain for 25 push-ups, 25 squats, and 50 LBCs. Then the fun began. The group bear crawled up the mountain, indian run style, for two rotations. Again? It was Saban’s fault.

    At the top of the mountain we did 25 dips, 25 derkins, and 25 (2×1) Bonnie Blairs before moseying down the mountain for some Dora.

    The Dora included oh presses, curls, and flutter kicks, but had to be cut short to make it bad in time. On the way back, another one of my admirer’s, Kuch, caught up with us from his run to join us for the COT. Notably, no one gave Kuch any grief for his recovery despite not affording me the same sympathy. I guess it’s my youthful vigor and good looks.