F3 New Orleans

Tag: King Kong

  • First you Q, then you Backblast – from Tinkles

    I admit I’ve gotten lazy with backblasts. I wouldn’t have thought it, but of the many things to not recover from the pandemic, backblasts seem to be one. I think the fluid days of free-form workouts, posting at 6:30, etc, killed a bit of our discipline. I think the same could be said for Q volunteerism. There are lots of blanks for every AO on the board with the same Qs doing most of the leading. The beauty of F3 is the chance to lead and to lead in your own style. We have no shortage of pax. It was great to get 20 out at The Skinny this morning. Each has earned a spot to Q on a coming Monday. Let’s see what you got!

    Warm Up:

    Mosey over to the zoo grass parking lot:
    SSH x 30, IW x 20, Grass Grabber x 20, Mountain Climber x 20, Low country crab x 20

    The Thang:

    Mosey to the levee:
    11s: burpee at the base and merkins at the top, plank and wait on the six
    Dora 1-2-3 with plank walks, LBCs, squats- partner goes all the way over the levee and back, plank and wait on the six
    Mosey back to the front of the zoo: rocky balboas x 20, derkins from the curb x 20.
    Back to the flag

    COT:
    Count off to 21, namorama, closing prayer

    Simple, effective, reproducible. Thanks for the opportunity to lead!

  • Afternoon Delight – 3-24-2021 – from Almonaster

    Dodging the rain!

    PAX:

    – king Kong
    – Blowout
    – Willie
    – Almonaster

    Warmup:

    Mosey to Audubon Zoo back entrance.

    Warmup:

    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Mosey to Audubon Fountain.

    Rocky Balboas – 20 1is1 OYO
    Merkins – 20 IC
    Squats – 20 IC

    Rinse and Repeat

    Mosey to Benches at Audubon Zoo.

    Incline Merkins – 20 IC
    Right leg Step-ups – 10 IC
    Dips – 20 IC
    Left leg Step-Ups – 10 IC

    Mosey to Shelter due to rain.

    Rinse and repeat

    Mosey around Clubhouse parking lot to Bandstand.

    Wife Pleasers – 40 IC
    LBC’s – 40 IC
    Flutter Kicks – 40 OYO
    Freddie Mercuries – 40 OYO
    Hello Dolly’s – 40 OYO
    Russian Twists (Douille’s) – 40 1is1 OYO

    Rinse and Repeat

    Moseyed around Clubhouse Parking Lot.

    Back to Flag
    COT
    Count off
    Nameorama
    Birthdays
    Anniversaries
    Announcements,
    Intentions
    Prayer

  • Inaugural Afternooner! – from Almonaster

    Looking for Leprechauns on St. Patrick’s Day!

    PAX:

    – Subprime
    – King Kong
    – Blowout
    – Almonaster

    Mosey to grassy area near WWI Memorial.

    Warmup:

    SSH – 20 IC
    Imperial Walkers – 10 IC
    Hillbilly’s – 10 IC
    4-Leaf Clover Grabbers – 10 ICWindmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Mosey around the track to the first grassy area on the right past the entry sidewalk.

    Burpees – 10 OYO
    Merkins – 20 OYO
    LBC’s – 30 OYO

    Mosey to the Fountain.

    Burpees – 10 OYO
    Incline Merkins – 20 OYO
    Hello Dolly’s – 30 OYO

    Mosey to 1/10 mile track.

    Burpees – 10 OYO
    Shoulder Taps – 20 OYO, 2 is 1
    Flutter Kicks – 30 OYO, 2 is 1

    Mosey to grassy area behind the Golf Hole.

    Burpees – 10 OYO
    Merkins – 20 OYO
    Box Cutters – 30 OYO

    Mosey to grassy area behind the Monkey Bars.

    Burpees – 10 OYO
    Lunges – 20 OYO, 1 is1
    Russian Twists (Douille’s) – 30 OYO, 2 is 1

    Back to Flag

    Plank – 1 minute
    Cool down stretch – 1 minute

    COT
    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the Opportunity to Lead!

  • Misty Mountain – Merkins and Burpees! – from Almonaster

    A good day to tackle the Mountain!

    PAX:

    – Blowout
    – Erecter Set
    – King Kong
    – Almonaster

    Mosey to Palm Circle.

    Warmup:

    SSH – 10 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Mosey to Benches

    Incline Merkins – 10 IC
    Right leg Step-ups – 10 IC
    Dips – 10 IC
    Left leg Step-ups – 10 IC
    Rinse and repeat

    Mosey to the Mountain

    Starting at first level platform to top

    Backpedal each ramp
    Merkins – 30 OYO (Decrease by 5 each level)
    LBC’s – 30 OYO

    Repeat each level to Top of the Mountain

    Top of Mountain

    SSH – 20 IC
    Squats – 10 IC

    Down the Mountain to bottom

    Burpees – 10 OYO (Decrease by 1 each level)
    Hello Dolly’s – 20 IC
    Freddie Mercuries – 20 IC
    Flutter Kicks – 20 IC
    Box Cutters – 10 IC
    Russian Twists (Douille’s) – 20 IC
    Made it to 6 Burpees before time expired.

    Back to Flag
    COT
    Birthdays
    Anniversaries
    Announcements,
    Intentions
    Prayer

    Thanks for the Opportunity to Lead!

  • Time to use our arms again – from Mariah

    Large crowd for the first Wolfpack of March, and after a quick disclaimer we moseyed across St Charles to Loyola’s Palm Court for a Warm up. Like many, I’ve been wearing out the miles all of February for Run Cajun Run, and while I can now run fast and far, I can barely open a jar…time for a bit of upper body work.

    Warm up (all 15 ct in cadence):
    SSH, Peter Parker, Windmills, Carolina Drydock, Parker Peter

    Mosey over to the base of the mountain, at which point it was clear our numbers were problematic…we split into two waves and proceeded up the ramp for 2 rounds of BLIMPS with exercises at each landing.
    Burpees > Lunges > Imperial Walkers > Merkins > Plankjacks > Squats….repeato until the top.

    Large oval/ring of fire on the roof: merkins/wide arms/ diamonds

    Mary in cadence (15 ct): flutters, dollys, Russian twist, dying cockroach
    15 merkins OYO, then back down the ramps and out to the…

    Benches for the following (again 15ct in cadence):
    Dips >
    RL step ups >
    Incline merkins >
    LL step ups…
    ..OH SWEET JESUS, WHAT IS THAT SMELL?? Evacuate and hot mosey away from the truck pumping out the septic tank…. regroup at Palm Court and resume…
    LL step ups >
    Dips >
    RL Power-ups >
    LL Power-ups >
    All Ya Got Derkins.

    Mosey back to the flag for COT.

    33 pax for the workout, and welcome to FNG Will Jones from Son of a Saint, known now as The Beast.

    We gathered for a group Run Cajun Run photo with oversized check for over $6700 which we presented to Will and SoaS, which is amazing. I know I speak for many in being incredibly proud of both the financial support we are able to give, but also the fact that 200 of us and our NOLA friends stepped up to participate in Run Cajun Run and demonstrate our support for SoaS last month. Our support will surely have a direct impact on many young men in our community, providing hope, mentorship and a positive path.

    As always Thank You for the daily accountability and for the opportunity to lead.

    Until next time
    Xoxo,
    Mariah

  • Honoring RunCajunRun plus bonus burpees – from Hokie

    I was honored to get my passport stamped and to journey down to visit with team Sweaty Bells.

    King Kong, Almonaster, Douille, SubPrime, PopALock, Blow Out, Moana and I were all excited to have a guest appearance by Man of The Year Gabrielle 😉

    9 HIM honored RunCajunRun with some running between kettle bell sets and still honored January with 100 Burpees lagniappe while also adding 150 reps with Kettle Bells as follows:

    50 Lunges with Kettle Bells
    .47 mile loop of parking lot
    Baseball toss in plank position (in lieu of boring shoulder taps) while waiting on the SIX aka Hokie

    40 shoulder presses with Kettle Bells
    .47 mile loop of parking lot
    Baseball toss in plank position while waiting on Hokie

    30 chest presses with Kettle Bells
    .47 mile loop of parking lot
    Baseball toss in plank position while waiting on Hokie

    20 rows with Kettle Bells
    .47 mile loop of parking lot with the extra of 10 burpees at each corner plus mid point on long stretch along Magazine
    Baseball toss in plank position while waiting on Hokie

    10 Tricep extensions with Kettle bells
    then 10 burpees before running across parking lot for 10 burpees
    back to the start for 10 more burpees, back across for 10 more and then back to circle for final 10.

    Thanks for endulging me. I enjoyed my trip to the far off land known as SweatyBells and hope I get another return visit to Q in the the 2nd quarter. I also welcome any of you to come visit Monday’s at The Joy at The View and to lead me in a coupon beatdown.

    We closed and journeyed to the other side of the park to cheer on some of our running brothers as they finished their RunCajunRun with 7-13 miles.

  • Forgot I signed up to Q by Dry Socket – from Cyrous Ardalan

    A surprising Q as I initially thought I was signed up for Wednesday! Without a watch I figured I would step up to humbly lead these men into confusion.
    We started with some SSH, Grassgrabbers, Peter parker, Parker Peters, Arm circles, Rev Arm circles and overhead Claps.
    We then ran through the park and at each light post did B L I M P S. 4 laps so a total of 40 Burpees, 40 Lunges, 40 Imperial walkers, 40 Merks, 40 Squats

    Then we came around and half the group did 2 laps around the parking lot while the other group did 15x LL and RL step ups and 15x LL and RL power ups.

    Some of the PAX were unaware I had no concept of time this morning and luckily Chowda and Douille were giving me the correct time when I asked for it.

    So then we began a nice game of ring of fire with 20 merkins total 2 times around.

    After that were some core exercises consisting of LBCs, Dying cockroach, Freddie merks, Low Country Crab, Wife Pleasers.

    Realizing there was still time left, we ran 2 more laps around the parking lot and then ended with 20 Merks at the flag.

    All in all I think we got in a great workout…sorry for the confusion. Be it mine or the PAX. DS.

  • Best Bank Batture – 2-23-2021 – from Almonaster

    Went west of the river looking for some miles and a great view!

    PAX:

    – TSquare
    – Shortbus
    – King Kong
    – Blowout
    – Willie
    – Almonaster

    Warmup:

    Lap around and then into the Shelter
    SSH – 15 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Balance on 1 foot for 9 seconds.
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Mosey to the Parking Lot

    Merkins – 20 OYO
    LBC’s – 40 OYO
    Take a lap
    Wait and plank for the 6
    X’s 3

    Mosey around the Court Buildings across the ramp to the levee

    11’s

    Start with 10 Burpees at the bottom.
    Cross the street and run up the levee for the first Wife Pleaser.
    Until 11’s are accomplished.

    Mosey to the Cubbies up the street and through the Arch.

    Incline Merkins – 20 OYO
    Steps – alternate legs – 10 each OYO
    Flutter kicks – 10, 2 is 1 OYO
    Russian Twists (Douilles) – 10, 2 is 1
    X2

    2.11 miles accomplished.

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the the opportunity to lead!

  • Running in Circles – from Tinkles

    Selfishly, I wanted the miles and running workouts are pretty easy to Q. In past iterations of the February running challenge I found myself skipping the beatdowns and just running. With an all-time interest (t-claps to the HIM men who got us motivated) maybe the Q’s will find a way to blend the two. Today was an attempt at that.

    Warm up: SSH X 20, Grass grabbers X 20, couple of hamstring stretches

    The Thang: OYO laps starting at the bandstand and heading downtown on the dirt path to the main track where we headed toward the river and back uptown cutting back to the parking lot and main shelter (classic El Wire route). When back to the shelter do 10 merkins. Repeat and when back to shelter, dips X 10. Repeat and when back to shelter, decline merkins X 10. Keep that rotation going through as many laps as possible. Each lap was about .4 miles and several guys knocked out 11 laps with most hitting ten. Well done!

    Count off, namorama, and intentions. Prayer to help us be mindful of lifting up others. SYITG!

  • Christmas Wonderland on the Best Bank – from Belloq

    Started at 4:59 which was 1 minute too late for Catfish who started at 4:58 thinking we were late.

    Warm-up:
    Ssh x 20

    The Thang:
    Mosey to German-American Cultural Center
    Arm Circles x 11 (Forward and Reverse)
    Overhead x 20
    Seal claps x 20
    Morocan night club x 20
    Mosey to Gretna High School Memorial
    Ring of fire alt between Merkins and Bonnie Blairs X 3 rounds with holding plank and Al Gore as a rest
    Mosey back to German-American Cultural Center
    8 counts X 20
    Mosey to steps
    Calf Raises X 20
    Deep Sea Divers x 10, x 10, x 10, x 9, x 6, x 4, x 2

    Mary:

    COT:
    Count off
    Name-o-rama
    Intentions
    Prayer
    Thanks for allowing me to lead at this beautiful venue. Will return in 2021 for certain.