F3 New Orleans

Tag: Mule

  • Whooped

    The View has a namesake for each day, with Wednesday being, you guessed it, Whoopie. YHC considered a Whoopie themed beat down, but just couldn’t come to terms with it. With the next best thing in mind, YHC intended to bring a good whoopin’. 4 eager Pax joined YHC for a group 5 strong on the humid shore of the Lake. A brief disclaimer, then on to it…

    Warmup

    SSH IC x 31 Abe Vigodas IC x 10 GG IC x 10 IW IC x 20 Low Slow Squats IC x 10 PP IC x 20 Shoulder Taps IC x 20 MC IC x 20 10 Burpees OYO

    COP 1

    Mosey to the bench and circle up for Ring of Fire. Hold Al Gore and each Pax completes 10 Monkey Humpers, next starting at 5 count. Rinse and Repeat x 3. Shake it off with SSH IC x 10

    Dirty Mac Duece

    YHC showed up early and set up some cones on both sides of the levee to make the course. Four rounds of 3 x 12 rep exercise with a lap up and over the levee and back. There were arms, legs and core on each. If you wanted to know more detail, you should have been there. It was awesome!

    COP 2

    Grab a rock and circle back up. All Pax hold the rock overhead while each Pax completes 10 curls, next starting at 5 count. Rinse and Repeat x 3. I think we did something else, but who knows. We were all sweaty.

    Triple Nickel

    5 Rounds of 5 exercise at the base of the levee and 5 exercises at the top of the levee. It’s a real blast, especially when you do burpees at the base and merkins at the top. Spoiler alert, we did that. Kimchi was impressed by this point.

    COP 3

    There were only a few minutes left, so Pax was instructed to grab their rocks. Papa Smurf was saddened at first, but overjoyed when he discovered we weren’t returning them yet. Circle Up and hold the rock in a squat position (Al Gore sort of). Each Pax does 10 rows, next starting at 5 count. Rinse and Repeat x 3.

    Return the rocks and mosey back to the VSF for the COT. Count off, Name-O-Rama, Announcements, Intentions, and closed with a prayer to the Sky Q.

    Thanks for posting with me today. It was a pleasure to lead.

    SYITG

  • We’re All Stupid

    Last night, Kenner Bruh declared his intention to fart sac at 8:40pm, so the call went out for a replacement Q for the View. At 9:06pm, YHC volunteered to take the Q, because he had a stupid idea that he wanted to try at the View. As it turns out, the men of F3NOLA are stupid who like to do stupid things. With the promise of nothing more than an unknown stupid F3 workout, the largest number of men ever came out for a beatdown on July 8, 2020 as the View hit 11 participants for the first time. On to the stupid.

    The Warm-Up

    SSH – 20

    Imperial Walkers – 21

    Arm Circles – 20

    The AOC

    Last Wednesday there were 11 large piles of trash and refuse spread across the lake shore from the flag to the Treasure Chest Casino. The distance from pile one to pile 11 was 1.1 miles. YHC planned to use the trash piles as the markers for the longest circle of pain ever at the View. YHC calls it the AOC, a series of Al Gore, Global Warming inducing exercises performed next to the rising waters of Lake Pontchartrain. It’s Stupid.

    Do you know what else is stupid? Whoever cleaned up those trash piles along the lake shore is stupid. YHC crested the levee before dawn this morning and nearly fell down in tears as his precious garbage piles were gone! Never fear, adjustments must be made. Now there will be a round of Circle of Pain every 1/10 of a mile on our run from the flag to the Treasure Chest Casino with a new exercise at each stopping point.

    Circle up for 10 merkins as the other Pax hold Al Gore

    Run 1/10 of a mile

    Circle up for 10 Catalina Wine Mixers as the other Pax hold a plank

    Run 1/10 of a mile

    Circle up for 10 Hello Dollies as the other Pax hold Al Gore

    Rinse and Repeat until the Pax arrives in front of the Treasure Chest. The rest of the exercises: burpees, Wine mixer without the merkin, smurf-jacks, merkins again, American hammers, and Nola Ryans. Can’t remember other exercise YHC called out.

    Jack’s Elevens

    The Pax is now 1.1 miles from the flag, and we need to get back by 6:15. The trip back will be 11s. Stop every 1/10 of a mile and do ascending Jack LaLannes, 1 at stop one and 11 at the flag. The Pax safely arrived with all 11 members at 6:16am. YHC humbly asks for your mercy for going over by one minute.

    The End

    Count-Off, Name-O-Rama, Announcements, and Prayer

    Thank you men for doing stupid with me and for pushing each other to get better day by day. Remember to be in prayer for our sick and injured. We need these men back to push us and call us out if we have slacked off during their absence.

    Be strong and be kind today,

    Rev Sox