F3 New Orleans

Tag: Landing Strip

  • Classic Skinny – from Bieber

    The Skinny: Warmup-SSH X 20 IC, Grassgrabbers X 10 IC, Windmill X 10 IC, Mountain Climbers X 20 IC, 10 Merkins OYO.

    The Thang:
    1) Indian Run to Row Bars for 4 Stations x 2 of (20 Merkins as the count, Bonnie Blairs, Big Boi Sit Ups, Rows)…Mosey to the Bridge
    2) Jack Webbs (1 merk: 2 shoulder press) 1-10…Jog Spring Jog to the Benches
    3) RL SU X 20, Incline Merks X 10 OYO, LL SU X 20, Decline Merks X 10 OYO, Dips X 20…Jog Spring Jog to the Mary Zone
    4) LBCs X 20, Freddie Mercury X 20, Dying Cockroach X 20, Lie There for 20 seconds and think about your week ahead and how you can tackle it to the best of your ability…Indian Run to Pull Up Bars
    5) Pull-Ups X 10 as the count, Squats, Merkins, Big Boi Sit ups…Mosey back to the Flag
    6) 5 Burpees OYO

    It was a good day, not much special sauce sprinkled in. We ran some, did some upper body, some lower body, some core, and shared a few laughs. Great way to start a Monday, now go finish it.

    Thanks

  • Party of Four! – from Gabrielle

    YHC wasn’t sure what the attendance would look like for his Q for Misty Mountain. Lot’s going on in the City including NOLA Bourbon Fest (not gonna see Willie, Moist, Whopper and King Kong at beatdown). I was happy to see two Misty stalwarts, Subprime and Almonaster and one Kotter, Landing Strip eagerly waiting to be lead this gloomy gloom. So without further adieu, we are off to the races!

    Mosey to Thomas Hall for Warm Up:
    • Forward Arm Circles
    • Reverse Arm Circles
    • Toy Soldiers
    • Cobra Kai’s Left and Right
    • Imperial Walkers
    All exercised IC X12

    Mosey to Shelter for:
    Red Hot Chili Pepper
    • Right Leg Step Ups x 16; Decline Merkins x 8; Left Leg Step Ups x 16; Incline Merkins x 8
    • Right Leg Step Ups x 12; Decline Merkins x 6; Left Leg Step Ups x 12; Incline Merkins x 6
    • Right Leg Step Ups x 8; Decline Merkins x 4; Left Leg Step Ups x 8; Incline Merkins x 4
    • Right Leg Step Ups x 4; Decline Merkins x 2; Left Leg Step Ups x 4; Incline Merkins x2

    Mosey to Iggy statue for Dirty McDeuce

    1st Set
    • Merkins
    • Monkey Humpers
    • Crunchy Frogs

    1 Lap to top of 1st level of parking garage

    2nd Set
    • Staggered Right Merkins (Right Foot over Left Foot)
    • Tik Tok Lunges
    • Hello Dollys

    1 Lap to top of 1st level of parking garage

    3rd Set
    • Staggered Left Merkins (Right Foot over Left Foot)
    • Alternating Side Lunges
    • Tempo Flutter Kicks

    1 Lap to top of 1st level of parking garage

    4th Set
    • Diamond Merkins
    • Genuflections
    • GasPumps

    1 Lap to top of 1st level of parking garage

    All of the above exercises done in I/C X12
    Mosey Back to Flag
    Count-off, Name-o-rama Announcements and Prayers
    Thanks for the honor of letting me lead.

  • More Rarajapari – from Reluctant Yankee

    The PAX of uptown got some rarajapari on with RY as the Q. Ball and a partner. Mosey to John James Audubon.

    At the statue we did a mini – macdeuce 2 sets of 4 exercises x 12 (I struggled to hit 12 – not sure why I couldn’t remember)

    Then we long mosey’d to the HILL. At the HILL we lined up on the soccer field – 10 laps sprint to the other side jog back with 10 freddie merks/ 10 monkey humpers at the line.
    After 7 laps the train was getting too close.

    Sudden change – hustle to the other side of the train tracks so we don’t get stuck. Ran into a group of men exercising. El Wire with the attempted headlock.

    Mosey’d to labrynth but the clock was ticking – Douille had to bail. Made it to the flag one minute late – sorry my boys. Picked up balls and reset for next time.

    Reminder to be good humans and people. Gratitude for time and life.

  • Leave Some Men Behind (And then find them) – from Tinkles

    It was a nice morning for workout. The park still looks like a firewood farm in many of our usual locations. Good excuse to stick the track for some running. A lighter but spirited crew brought their A-game today.

    Warm-up: Arm circles (forwards and back), Grass Grabbers

    First Thing: 1.8 mile Indian run around the park. 2 modifying pax finished along with the main group. 2 additional pax were still modifying.

    Next Thing: Ring of fire merkins x 2. Still missing two guys.

    Next Next Thing: Mosey to lot in front of the zoo for some 4-corners BLIMPS. Pretty sure they will catch up with us soon.

    Next Next Next Thing: Head to the parking lot for some Mary. The girls workout is going full blast and who is that over there doing their own Mary… the missing pax! Great instincts to seek out friendly foe! Rewards with Russian Twists, LBCs, Penguins, Dying Cockroaches.

    Last Thing: One more four corner BLIMPS modified to take us back to the flag.

    Extra Credit: planks with mission impossible.

    COT: count off, namorama, and intentions. T-claps to our lost friend Pauly D who is town for a brief stopover and came out to the gloom. Welcome back friend! Have a great week.

  • Lawn Dart for Pinwheels – from Reluctant Yankee

    I took Squeal’s scheduled beatdown. We welcomed Stuart Hill aka Lawn Dart for his first beatdown.
    I wanted to bring the tooth fairy and the pinwheel to WPM.
    Started with a longish mosey to Tulane near McAllister.
    COP1: SSH IMP walker-squats, Dying Roaches
    Mosey’d to the Field at Yulman
    COP2: Tooth Fairy – pushups up the stairs while partner did low country crab
    COP 3: PINWHEELs on the Field at Yulman – Plank Jacks – maybe we should make this a new AO one day a week? Just a thought.
    COP 4: Headed over to Little WPM – 20 Russian Twists every floor to the top
    down the stairs and over to WPM
    RUN TO THE TOP OF WPM at each level we did 10 merks
    Down the stairs and back to the FLAG. We had to hustle! arrived 30 secs late.

  • Saints / Packers Beatdown Commemoration – from Landing Strip

    In honor of the thing of beauty that was yesterday’s Saints “home opener” vs. the Packers, the PAX performed a game-themed workout with high efficiency. The cadence of each exercise was tied to a key stat.

    Warmup
    First we moseyed to the front of Tulane’s campus and did SSHs (50 – O/U) and burpees (3 – spread (to GB)).

    Tha Thing
    We then moseyed to the base of the Loyola Rec Plex garage where we Cleveland Guardian-ran to the top. Finding our usual stairwells filled with HVAC tubing, we ran up and down a spacious, brick-paved and fully air conditioned stairwell after performing each one of the following exercises:
    -LBCs (171 – rushing yards (modified to 100))
    -Merkins (22 – first downs)
    -Dying roaches (60 – total plays)
    -Burpees (3 – turnovers)

    We then moseyed to the base of WPM and again Guardian-ran to the top. From there, we did more exercises and up-downs, this time in smelly, cramped, un-air conditioned stairs:
    -Shoulder taps (39 – total rushes)
    -J-Los (34 – time of possession)
    -8 count body builders (2 – INTs)
    -Burpees (2 – sacks)

    We then moseyed back to the flag for a final set of 20 low country crabs, in honor of starting QB Jameis WInston’s feast on a W yesterday!

    WHO DAT

  • 5 Years Of Brotherhood, Bonding and Burpees – from Belloq

    I woke up at 4:20 to a very special day. Eagerly got ready and made the 21-minute drive from the Lakefront to Audubon Park where I have only been to the The Birdcage once to celebrate our 6 Year Convergence last year. How appropriate that I celebrate the start of my 5th year where F3 NOLA truly planted it’s flag and grew? To my delight, I saw both Reluctant Yankee (site Q) and King Kong (Q last time I was at this AO) in the gloom so my confidence in help if needed was growing as I was beginning the disclaimer promptly at 5:29.

    My standard disclaimer expanded to tell the PAX why today was special…Biegnet’s (Matthew Joubert’s) 17th birthday, start of his Senior Year at Jesuit and my 5-Year Manniversary. The looks from the PAX was telling that many didn’t know who this foreigner was and wondered if I was going to talk the rest of the work out so we began…

    Moseyed to the field across Magazine.

    As I could see the confused faces of most of the PAX as they were still wondering who the hell was this guy, who allowed him to Q and how have they not met me if I have been around for 5 years. I decided to introduce myself by asking the PAX to circle up on me.

    Warm-up
    8-Count Body Builders IC X 20 (I could tell I would be popular from this choice moving forward)
    Arm circles front and back IC X16
    Seal claps IC X 20
    Overhead presses IC X 20
    Overhead arm claps IC x20
    Moroccan nightclub IC X 16 (dancing was allowed and welcomed)

    Initially my plan was to honor Shorty’s workout which had 16 reps but I screwed up the whole process because for the first time ever in the history of F3…8-count arm circles were performed.

    I then walked over to complete the circle for our final warm-up
    Low slow squats IC X 20

    The Thang

    Ring of fire Merkins/Plank switching to Monkey Humpers/Al Gore X 3 Rounds

    PAX became talkative so I threw in 10 Burpees

    Ring of fire Catalina Wine Mixers/Plank and Bonnie Blairs/Al Gores X 1 Round

    Merkincides
    10 Merkins, sprint to first tree, return to start for 10 Merkins, sprint to second tree, rinse and repeat to 5 trees out.

    PAX was less talkative so we did 10 burpees as a reward.

    Traditional Belloq Core Routine: (Borrowed from Jeff Cavalier)
    Halos Clockwise 30s
    Halos Counterclockwise 30s
    Reverse Corkscrew 60s
    Dynamic Plank 60s
    Chainsaw 60s
    Slow, controlled Big Boy Situps 60s

    Cool down

    Slow 8-count bodybuilders x 5 IC
    Stretch to sky with hands in air breathing deeply.
    Really, Really Slow Abe Vigodas IC X 5
    Touch toes

    Mosey back to the flag

    COT
    15 PAX
    Intentions for children, families and everyone dealing with going back to school. Giving strength to F3 Brothers in need of a friend(s) to lean on if they need support.

    A special thanks to Rudy for gifting me the greatest F3 name ever, Jingle Vader, Cowbell, Shorty, Bubba and Douille for being there for my initiation into the F3 brotherhood.

    “Btw, worst FNG naming process was held in the gloom today. Took over 10 min. Seems like none of us were on topic at all.” -Shorty’s BB 8/11/2016

    To start year 6, I’ll be back at Okawata for my Manniversary. Consider this an early invite. SYITG

  • Chancun… no passports needed – from King Kong

    I told Yankee that I will take the Q this Wednesday in honor of me missing my Cancun trip due to Covid Delta Variant.

    11 PAX showed up this muggy morning. First stop – short mosey to the fountain by Audubon Zoo, where we did the following warmups: SSH x 20, Ankle Grabbers x 10, Lunges x 10, Self Love x 10. The fountain reminds me hanging out by the resort pool with a margarita… but that didn’t happen.

    Next stop – moseyed to the main entrance of Audubon Zoo. I told the PAX that I hate to be rushed and running around on my vacation. I like to relax and stay put. So today’s focus is to stay in one place and work on our forms. So we did everything in cadence:

    Round 1
    20 SSH
    20 Air Squats
    15 High Knees
    20 Lunges
    30 seconds Rocky Balboa
    30 seconds Al Gore
    5 Burpees
    20 Crunches
    10 Merkins

    Round 2
    20 SSH
    15 American Hammers
    15 High Knees
    20 Lunges
    20 Shoulder Taps
    10 Burpees
    20 Mountain Climbers
    20 Jump Squats

    Short walk to the parking lot in front of the Zoo. We picked a great view on the beach and did 11’s. Start off one side with 10 jump squats and 1 hand-released merkin on the other side. Bear-Crawl in between. After 2 rounds of 11’s, Q noticed there were a lot of small pebbles / rocks on the beach hurting our hands…. therefore, we changed it to lunges and bunny hops in between instead of crawling. Next time, I will pick a different beach (maybe less of a view with soft sand).

    Finished the workout with a Round of Chancun, which included few exercises in Superman position. Moseyed back to the flag with some coconut water waiting for us before the COT.

    I am always grateful and thankful to be able to workout with you PAX on a regular basis. I hope to do this for a very long time.

    SYITG

    King Kong

  • Along the lazy river under the pale moonlight – from Mariah

    6 pax for the usual route along the levee. We ran through Audubon Park, up to the levee at Magazine and then followed the river up to Oak Street. Across Oak to Broadway and into and through Tulane. Freret to Palmer, and then back to the virtual flag on St Charles. 5.2miles, 7:50 pace. Welcome to F3 Flapjack, visiting our fine city on spring break from Chapel Hill, NC.

  • 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!