F3 New Orleans

Tag: MANCHOVY

  • God Save The Queen (and us) – from Tinkles

    Good idea, poor execution. We ventured away from higher learning and back to our playground roots. After a warm up we BLIMPED our way down St. Charles to Daneel playground. Partnered up for some Dora 1-2-3 with burpees, LBC, and squats. Noted on the corner was the house of one of our limey pax flying the Union Jack. A moment of silence was considered but we were short on time. Indian run back the flag with modification and chaos ensuing. Oh well. Count off and namorama with a welcome back to Poboy. Blessings for a great weekend.

  • Less Than or Equal to One Man Left Behind – from Tinkles

    Last week we had some aggressive workouts. Llama is still somewhere on the golf course. We think he will be back. With that in mind we stayed centered on the flag but were still able to get some quality time in!

    Warm Up:
    SSH x 30, IW x 20, FAC x 20, RAC x 20, Mountain Climber x 20.

    Beat down:

    1/2 mile loop with station for 30 LBCs, 20 Squats, 10 Merkins. Pax covered a range of 2-3 miles.

    Count off, Namorama (Welcome FNG Wilson!), Intentions, Prayer.

  • F3 NOLA 1776 Patriot Games – from Hokie

    July 1776…. There are on average 1776 strides in a mile

    Warm-o-Rama with SSH x 20, Concrete grabbers x 10, Slow Vigodas x 10

    The Thang
    1 mile run, then 100 of each of the following;

    Merkins
    Overhead claps
    LBCs
    Dips
    Moroccan Night Clubs
    Leg Scissors
    Step ups
    Squats
    American Hammers
    Mountain Climbers
    Shoulder Taps
    Plank Jacks
    High Knees
    Lunges
    SSH
    Superman with Lat pull downs
    Big Boi Sit ups

    IF anyone got through that in the 56 minutes

    They would have continued with 100 yard bear crawl & 76 burpees

    We then had great attendance at Coffeeteria including Charmin posting down range from Houston (at workout too!) and Belloq (still on IR)

  • Road Trip – from Mahatma

    The decision was made the evening before while sitting on the porch checking out the Q Sheet……no commitment for the birdcage so why not. YHC new the trek would require some planning: 1. Rise 15 minutes early 2. Pack a snack as its a long drive 3. Route around road construction 4. Don’t suck bring the beatdown.
    Well if it wasn’t for luck in crossing King Kong’s path YHC wouldn’t have had a shot at #4…..it was God’s plan!
    Arrive exactly at 5:30 – YHC busted out with “boom” box ready to rock…..only to find a crowd of 12-15 pax standing around. Quick disclaimer and we were off to the lighted alley you’d expect to find in Audubon (Metry ain’t got such nice things).
    Music On!
    Quick Warm up of AbVagodas, Mnt Man Poopers, Good Mornings, SSH, and Side Lunges

    Work 1
    1771
    Line Up on Light Pole 1, Speaker at Light Pole 2, transition at Light Pole 3
    For 1771 – each end always adds to 8 – flip flop exercise at either end V-Ups and Jump Squats
    2 Merkins in the middle in one direction and 2 Burpees in the middle coming back
    When finished circle up for Mary – Sandbar lead us in LBCs
    Work2
    Le’ 14 (I honestly think there were some chuckles as to the idea of how easy this was going to be).
    13 double under and 1 merkin
    12 double under and 2 merkins
    so on…….
    YHC has never been able to go past 8 without a break and today was no different. All Pax stood to recover for 1m and 15sec
    Restart
    7 double under and 7 merkins
    so on…..
    YHC made a mental strain error at 4 as we continued to 10 double under then 10 merkins at this point YHC was modifying merkins from his knees.
    We completed through 1 DU and 13 Merkins –

    Work 3
    In The Air Tonight
    Hold plank throughout the song – merkins during the best part YHC counted out 20

    Work 4
    AC/DC Thunderstruck
    1 Burpee everytime the title was said we counted somewhere between 30-32 – it appeared some of the pax hated the music as much as the burpees

    Warm Down with Mary
    X Factor – Gas Pumpers – WWII SitUps

    COT – welcome 2 new Pax – “Higgins” and “Royal w/Cheese”. No doubt Peaches was probably correct more “creative” names may have had been bestowed with the help of
    Angie’s List!

    All said it was good to see “most” of the pax…..lol just kidding. I can honestly say the “uptowners” do a great job showing up and continuing to EH. Solid!

  • Simple Yet Effective – from Tinkles

    Light crowd even for a Monday. Jazz Fest? Personally dealing with a gimp shoulder, I wanted to offer a lower body focused beatdown with the option to modify the pace. The pax seemed to dig it and a good sweat was had by all.

    Warm Up: SSH IC x 30, Forward Arm Circles x 20, Reverse Arm Circles x 20, Imperial Walkers x 20.

    Beat Down: Simple circuit starting at the flag and run to shelter/benches for 20 step ups with each leg, continue down the gravel path past the band stand to the main loop for 30 LBCs, continue loop back to flag for 10 lunges with each leg. 20 step ups per leg were a source of debate with the leaders of the pack questioning the diligence of some of the other pax for their attention to counting. They did take a disproportionate amount of time. Most got at least 1.5 miles in.

    Count off, namorama, and intentions. For their efforts, the Pax were rewarded with a voluntold Q spot in the coming weeks!

  • Extra Skinny – from Tinkles

    Keeping the skinny fresh isn’t easy. The pax seemed up for minor wrinkle so I went for it. The pace was a bit quicker and the Indian lines were never even but in the end it was a good workout.

    Warm up: SSH, Arm circles forward and back, Grass grabbers.

    Indian run to the bridge with an ab break for the 6 to catch up. Jog sprint alternating to the U drive in front of Tulane.

    Partner up for partner Dora. 100 burpees, 200 Floyd Mayweathers, 300 squats. Called early for time.

    Alternate forward and backward run to grassy knoll for some more Mary.

    3/4 mile Indian Run back to the flag.

    Count off, nameorama, intentions. Thanks to Landing Strip for picking up the next Skinny Q. Sorry if you posted and I didn’t record you. If you read this and let me know, I’ll buy you a beer!

  • 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