F3 New Orleans

Tag: MANCHOVY

  • Afternoon Delight – 1-03-2024 – from Almonaster

    Iceketball!

    PAX:

    – Couch
    – Shamu
    – Big Willie
    – Stork
    – FCOJ
    – Subprime
    – Wild Turkey
    – Manchovy
    – Almonaster

    Warmup:

    Mosey to the parking lot on River Road.

    Side Straddle Hops – 20
    Arm Circles -10 IC
    Reverse Arm Circles
    Imperial Walkers – 10 IC
    The Morpheus – 10
    Balance on 1 foot for 10 seconds – Each Foot
    Grass Grabbers – 10
    Wind Mills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Mosey’d to Carver Basketball court. We played a pickup game of basketball to get us in the right mindset to cheer on the Green Wave as they took on Rice!

    Back to Flag
    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    “Coffee” to be held at the Tulane Basketball game. Tipoff at 8pm!

  • Smurph Mountain Misogi part 2 – from Sandbar

    Same as before. Gather in groups of 4 of simliar speed – one to run for help and 2 to carry the body. Quick disclaimer. No Warmup. 5 mountains. 10 burpees at the bottom and top of each mountain. That’s a Century. Plus a mini- murph tucked into the middle with 25 pullups, 50 pushups, and 75 squats. Most everyone made it back by COT, but noone completed 5 mountains. The Rules of a Misogi (according to Michael Easter) are Rule 1: Make it really hard. Rule 2: Don’t die. Except for one pax spewing Martinelli’s, there were no casualties. But the Smurph Mountain Misogi remains a challenge.

  • Short Circuit – from Reluctant Yankee

    Today the Q was mine and what a nice treat to show up with a FNG and Chardonnay pulling a Kotter and joining us in the GLOOM! Man the 10 degrees cooler was a total game changer for my energy at the beatdown.

    Quick disclaimer – and then 22 MEN did the difficult thing and posted for F3 Birdcage at Audubon Park.

    We ran the mini loop by the club house for a warm up and then a quick COP warm up with SSH, Imperial Scott Walkers, Mtn Climbers, Dying Roaches, and Bird Dogs x 20

    Quickly set up a SHORT CIRCUIT –
    Station 1 in the benches –> Dips, Bulgarian Split Lunge L/R, Irkins and Derkins, and Seated Squats (x 20)
    Run to Station 2
    Station 2 SUICIDES in OAK ALLEY
    Run to Station 3
    Rows and Plank Jacks x 25
    Run to Station 4
    Pull Ups x 10 or Negatives
    Run back to Station 1

    Back to the BANDSTAND
    6 MIN OF MARY
    LBC, LBT, Lil baby obliques, Hip Dips L/R, Wife Pleasers, O Mary, Flutters, and Low Country Crab x 20

    Thanks for the opportunity to Q today!

  • Hard Times make strong men – from Kenna Brah

    IMPACT Warm Up
    Imperial Walkers
    Merkins
    Plank Jacks
    Alt Should Taps
    Crunches
    Tie Fighters

    First and 10
    Heavy Rock – 11’s
    10 yd Line – 10 Curls, 1 OHP
    Sprint to Far end Zone,
    Recovery Jog Back

    Added Some Mary since we killed that first round!

    Recover on the Other End
    13’s
    Reverse Run Like Before
    12 – Sumo Squat,1 – Clean

  • Afternoon Delight German “Cawfee” Edition – from Willie

    The Afternoon Delight relocated from its typical AO location to the City Park Mothership for ann Afternoon Delight German edition. We started the workout with a disclaimer and we set off to warm up in the field adjacent to NOMA. I did put together a German Delight playlist littered with the “Chicken Dance” throughout. If the Chicken Dance came up, that was 5 Burpees for the PAX. It hit us on the first SONG! The warm up consisted of the following all in cadence:

    SSHx20, Arm Circles F/Bx10, Imperial Walkersx20, Mountain Climbersx20, Downward Dog stretch for 15 seconds.

    Next we partnered up at the foot of NOMA for a DORA 123 German style. Exercises were 100 LBTs (2/1), 200 Shoulder Taps (1/1), 300 Rocky Balboas (2/1). During thee transition from running to exercising each pair had to doe si doe reminiscent of Clark Griswald German dancing during Oktoberfest in the movie “European Vacation.”

    Next the PAX gathered in a Ring of Fire for a Burpee Palooza, name that Artist. The PAX did 3 Burpees while the new song started to play, the PAX to the left had to name the artist of the song. Miss and that was 5 more burpees, get it right, 10 air squats. Here are the results to the best of my recollection:

    Mr. Brightside – the Killers – SOGO – Burpees
    Shout at the Devil – Motley Crue – Walker – Squats
    Sweet Caroline – Neil Diamond – Couch -Burpees
    Block Rockin Beats – Chemical Bros – Blowout- Burpees
    Sexy Back – Justine Timberlake – Pipeline – Squats
    Elvira – Oak Ridge Boys – Douille – Squats
    What A Fool Believes – Doobie Bros – Subprime – Burpees
    Chicken Dance – 5 Burpees
    FUN – Pitbull – Almonaster – Burpees
    For Those About To Rock – ACDC – Strings – Burpees (Can’t believe he missed it!)
    Africa – Toto – Manchovy – Burpees
    Aint no Mountain High Enough – Michael McDonald – Whopper – Burpees
    All I Do Is Win – DJ Kahled – Big Willie – Burpees
    Any Way You Want it – Journey – ??? Squats
    Black Dog – Led Zeppelin – Wille – Squats

    It’s quite clear that the PAX does not pay attention to who sings the song….

    We an back to the flag, closed with a traditional COT and adjourned to the Deutsches Haus for some German “Cawfee,” and were met by several cawfee only PAX. It was a beautiful night! Always a pleasure to lead such a great group of men, even if they don’t know their music.

  • Classic Skinny – from Reluctant Yankee

    Today we arrived to the AO Q-less. I stepped up and took over.
    Fun AM because James Vaicius aka Reluctant Tiger decided to join me for a holidy early wake up call. Memorial day TAP for all men killed and wounded defending the US in combat or in defense. And to their families.

    So we ran the parking lot and circled up at the bandstand for a COP.
    SSH, Imp Walker Squats, Roaches, and Mtn Climbers x 20
    Then we ran to the row bars.
    Row bars x 20 was the count. The other groups were burpees, lungees, and shoulder taps
    Then we ran to the bridge: side shuffle, open the gates, toy soldiers per running man
    At the bridge we did Monkey Humpers, LBCs, Peters and Parkers x 20
    Then we ran to the benches
    At the benches we did step ups L/R, dips, Decline and Incline Merks, and R/L Bulgarian Split lunge,
    Then we prisoner ran to the field by the golf course. Explained Mary.

    Here we did O’Mary, Flutters, LB Obliques L/R, and Freddies x 20
    Then we ran to pull ups. Indian Run.
    Each PAX did 5 -10 pull ups then we planked until the 6.
    Then we did HORSES to the STABLE on the golf cart track.

    Happy to do some F3 with these guys. Lots of celebration of Sphinxters successful crawfish boil. And to WIllie’s crawfish.
    Sad that I missed it!
    SYITG

  • Wolf Pack Mountain – Burpee Palooza Ring of Fire – from Willie

    The PAX gathered for 530AM sharp at the WPM meeting spot on St. Charles Ave, where I announced the standard disclaimer. I also had my Bluetooth speaker and playlist at the ready. The rules are pretty simple for my music. Any PAX can skip a song, but it will trigger a 10 burpee penalty for the whole group, and there are no back-to-back skips…sorry Catfish:(). O’Douls had the honor of shuffling the songs, and it landed on “The Children will Listen” by Barbara Streisand…. The entire PAX declared a skip, and we did 10 burpees out of the gate!
    We moseyed over to the base on WPM to warm up with the following exercises all in cadence:
    SSHx20, Imperial Walkersx20, Hillbilliesx20, Self lovex20, Grass Grabbersx10, Arm Circles F/Bx10

    Once the warmups were complete, the PAX ran up the mountain stopping at each level for a Ring of Fire. All inclines were run up backwards.
    Monkey Humpers 20 total, next PAX starts at 10. Hold Al Gore while you wait.
    Couch skipped with 5 seconds left of the “Humpty Dance” – PAX did 10 Burpees.
    Low slow Squats 20 total, next PAX starts at 10. Hold Al Gore while you wait.
    Douille skipped “It’s Raining Men” – PAX did 10 Burpees.
    LBCs 20 total next PAX starts at 10. Hold a hip bridge (wife pleaser) while you wait.
    Merkins 20 total next PAX starts at 10. Hold plank while you wait.
    Mountain Climbers 20 total next PAX starts at 10. Hold plank while you wait.

    Once at the top of the mountain, I had a surprise for the PAX. Instead of a traditional ring of fire, we had Burpee Palooza Ring of Fire. Each PAX was singled out to name the artist of the current song. We did 3 burpees as a group as the new song played. Once the burpees were done, the PAX next up in the ring of fire had to name the artist of the song, if he missed it, another 5 burpees ensued, if he got it correct, we did 10 Squats. We made it through 7 of the 21 PAX in the ring before heading back to the flag. Let’s just say we did a lot of burpees, and I will leave it right there.

    Here is a list of the songs that were played in the Burpee Palooza Ring of Fire:
    Get Ready – DJ Jubilee
    Da’ Dip – Freak Nasty
    Shake it off – Taylor Swift
    For Those About to Rock – ACDC
    What a Fool Believes – Doobie Brothers
    Let’s Dance – David Bowie
    What Does the Fox Say? – Ylvis

    We made it back to the flag right on time and closed out with the COT. It’s always an honor to lead this group of great men. Already looking forward to next time!

  • – from Dry Socket

    I recently had the pleasure of experiencing a workout session at Misty Mountain, and I must say, it exceeded all my expectations. The atmosphere, the trainers, and the overall workout experience left me feeling invigorated and motivated to continue on my fitness journey.
    Title: Dynamic and Engaging Workout Experience at Misty Mountain

    Rating: ⭐️⭐️⭐️⭐️⭐️ (5/5)

    I recently joined a workout session at Misty Mountain with a group of 12 participants, and I was thoroughly impressed with the energy and effectiveness of the workout. From the warm-up exercises to the challenging routines, Misty Mountain provided a dynamic and engaging fitness experience.

    The session began with a series of warm-up exercises that set the tone for the workout ahead. We started with side and straddle hops, which got our heart rates up and warmed up our lower body muscles. The arm circles and overhead claps engaged our upper body, preparing us for the upcoming workout. The inclusion of seal claps added a fun and interactive element to the warm-up, creating a positive and enthusiastic atmosphere.

    We started our adventure by running towards Wolfpack Mountain, and the Indian runs along the way added an element of teamwork and camaraderie. The scenic route provided a refreshing backdrop for our run, keeping us motivated as we made our way to the top.

    Once we reached the summit, we delved into a Dora 123 workout that tested our strength and endurance. The combination of 50 lunges, 100 imperial walkers, and 150 Merkins pushed us to our limits, encouraging us to dig deep and push through any fatigue. The trainers’ guidance and encouragement ensured that we maintained proper form and technique throughout the challenging exercises.

    At the top of the mountain, we engaged in a series of core exercises, further targeting our abdominal muscles and strengthening our core. This segment added a dynamic twist to the workout, allowing us to focus on building stability and balance while enjoying the panoramic views from our elevated vantage point.

    The journey continued as we ran back towards the flag, where a series of bench exercises awaited us. Step-ups, power-ups, and dips provided an intense upper body and lower body workout, engaging multiple muscle groups and improving overall strength. The variety of exercises kept the workout exciting and prevented any monotony from setting in.

    After the intense workout, the group rewarded ourselves with a well-deserved treat from La Boulangerie, which served as a delicious post-workout reward. It was a great opportunity to refuel and recharge our bodies before heading to Brown Bags for a dBrief. This time together allowed us to reflect on the workout, share our experiences, and bond as a community.

    In conclusion, my experience at Misty Mountain was nothing short of fantastic. The warm-up exercises, including side and straddle hops, arm circles, overhead claps, and seal claps, effectively prepared us for the workout. The trainers’ guidance, personalized attention, and inclusive approach made the session challenging yet enjoyable. The sense of community and support among the participants added an extra layer of motivation. I highly recommend Misty Mountain to anyone seeking a dynamic, engaging, and results-driven workout.

  • In Honor of Old Yankee – from Hawgcycle

    I asked Chat GPT to right the backblast as a song in the style of Yankee Doodle Dandy. Enjoy.

    (Verse 1)
    Hawgcycle led us up the hill, in honor of old Yankee,
    To Wolfpack Mountain, with a thrill, we joined his workout frenzy.
    With 27 Pax, we gathered there, for a celebration so grand,
    For our friend Yankee, beyond compare, we formed a mighty band.

    (Chorus)
    Hawgcycle led us up the hill, in honor of old Yankee,
    We did his favorite workouts still, to make him feel quite cranky.
    We exercised with all our might, to celebrate his birthday right,
    Hawgcycle led us up the hill, in honor of old Yankee.

    (Verse 2)
    We started with a 4x4x48, just as Yankee desired,
    Four burpees every four, no time to grow tired.
    Side Straddle Hop, a challenging feat, to end in perfect sync,
    Angie’s List struggled with the beat, but we laughed, not a blink.

    (Chorus)
    Hawgcycle led us up the hill, in honor of old Yankee,
    We did his favorite workouts still, to make him feel quite cranky.
    We exercised with all our might, to celebrate his birthday right,
    Hawgcycle led us up the hill, in honor of old Yankee.

    (Verse 3)
    Imperial Scott Walkers, we marched with pride,
    Bill Buckners, oh, the Red Sox’s ride.
    Climbing mountains, reaching peaks, conquering what we dared,
    For Yankee’s tribute, strong and sleek, his spirit in the air.

    (Chorus)
    Hawgcycle led us up the hill, in honor of old Yankee,
    We did his favorite workouts still, to make him feel quite cranky.
    We exercised with all our might, to celebrate his birthday right,
    Hawgcycle led us up the hill, in honor of old Yankee.

    (Verse 4)
    A Dirty McDuece, exercises galore, we pushed our limits high,
    Merkins, LBCs, and so much more, reaching for the sky.
    Running laps, up stairs and ramps, the energy burning bright,
    Hawgcycle’s tribute, like a champ, a challenging delight.

    (Chorus)
    Hawgcycle led us up the hill, in honor of old Yankee,
    We did his favorite workouts still, to make him feel quite cranky.
    We exercised with all our might, to celebrate his birthday right,
    Hawgcycle led us up the hill, in honor of old Yankee.

    (Verse 5)
    Levee to the Chevy, a backwards race, we faced it with a grin,
    Bobby Hurleys, partners switch their place, determination from within.
    To the flag we ran, spirits held high, eight-count body builders soared,
    Yankee’s honor reaching the sky, our bond forevermore.

    (Chorus)
    Hawgcycle led us up the hill, in honor of old Yankee,
    We did his favorite workouts still, to make him feel quite cranky.
    We exercised with all our might, to celebrate his birthday right,
    Hawgcycle led us up the hill, in honor of old Yankee.

    (Verse 6)
    Yankee Aggressor, Southern Gentlemen’s pride, we gave it all we had,
    With four burpees, side by side, laughter filled the squad.
    In unity, we stood so tall, with gratitude in our heart,
    For Hawgcycle and Yankee’s call, a friendship to never depart.

    Chorus)
    Hawgcycle led us up the hill, in honor of old Yankee,
    We did his favorite workouts still, to make him feel quite cranky.
    We exercised with all our might, to celebrate his birthday right,
    Hawgcycle led us up the hill, in honor of old Yankee.

  • My cadence is PURE. Angie is Rotten inside. – from Reluctant Yankee

    Much afternoon debate on the cadence. After I made the PAX repeat their SSH until they followed my cadence this gloom – this afternoon the handheld devil box has been full of chatter about the call of cadence. Fun times.

    Humid gloom.
    24 pax including 1 FNG gathered for a TubeSteak led beatdown but TubeSteak is in Hawaii with the Navy this week so I volunteered to cover for him.
    disclaimer.
    Ran to the FIELD by AUDUBON ZOO.
    COP 1: SSH x until everyone got in cadence. Imp Scott Walkers Merks Mtn Climbers Roaches
    Ran to the Birdwatcher Statue
    Explained the Dirty MacDeuce
    Then we ran a long lap to Magazine St and back.
    COP 2: Slow Squats, Merks, Dying Bugs. Flutters x 12
    Long lap.
    COP 3: Lunges, Shoulder Taps, Hip Dips both sides x 12
    Long lap.
    COP 4: Bobby Hurleys, Staggered Merks, Lil Baby Obliques both sides x 12
    ***Angie’s list full of hot air – let it fly today – so bad I almost barfed. Thats AL.
    Long lap.
    COP 5: Monkey Humpers, Plank Jacks, Freddie Merks, and Low Country Crab
    Ran to soccer field for more CORE.
    Russian Twist, LBC, Scissor Kicks, Plank Walk and JLOS. x 20

    Ran back to FLAG. Southern Gentleman, Yankee Agressor, Nolan Ryans both sides

    CLOSED WITH A CIRCLE OF TRUST.

    We named FNG – THIRST-ON

    Peace-RY