F3 New Orleans

Tag: Out For Justice

  • Endymion Mambo #3

    Despite a likely chance of rain in the forecast, 14 PAX made their way to The Mothership for the annual Endymion Mambo workout.  Skies were clear which allowed YHC to stick to the weinke and not resort to plan B.  The usual pleasantries exchanged, including a shout out to Fracsac for procuring a new shovel flag w/the official F3 flag…now we’re legit!  Here’s what we did:

    Carpi lap around The Great Lawn then mosey to The Peristyle for some Mardi Gras music and festive warmup with a theme to be figured out as we go:

    • Copperhead Squats x20
    • Arm Circle x20
    • Rosalitas x20
    • Nolan Ryans x10R x10L
    • Imperial Walkers x20
    • V-ups x20
    • Abe Vigodas x10
    • Low Country Crab x20
    • Tempo Merkins x15
    • Imperial Squat Walkers x15 (at this point JV and Yankee had the “Carnival Time” theme figured out)
    • Mountain Climbers x20
    • Elbow Plank x1min while jamming to Carnival Time

    Mosey towards City Park Ave. with a pit stop for a 40yd bear crawl.  From there, we embarked on a 1/2 mile run along the Orleans Ave parade route past Carrollton Ave, then plank on the neutral ground and wait for the six.  Here we circled up for a COP with some Mardi Gras favorites playing the whole time.

    • Tempo Merkin x20
    • American Hammer x20
    • Peter Parker x20
    • LBT x20
    • Tempo Merkin x15

    Time to head back down Orleans Ave and reconvene near City Park Ave where we started the run.  This stretch is always festive and typically involves a bunch on onlookers wondering why the hell we are out doing what we do.  T-claps to those who pushed hard at the front of the PAX.  Double T-claps to Garbrielle for sweeping the six.  From there, a short mosey over to the float staging area near Marconi Ave.  Here’s what went down there:

    Crowd Pleaser Ladder – starting with (1) Groiner and (1) Merkin at the first float, then run to second for 2:2, then third float 3:3, ….up to seventh float for 7:7.  Here we crossed paths with a another run group (Move Ya Brass?) out there starting the day off right too.

    Mosey over to the light pole for:  Lunge Walk to first pole, 5 Burpees, Lunge to second, 5 Burpees, Lunge to third, 5 Burpees, plank and wait.

    The home stretch included a mosey OYO to the Peristyle benches where we enjoyed the following:

    • Dips x15
    • RL Step Ups x20
    • LL Step Ups x20
    • Dips x20

    Then circling up under the Peristyle to bring it home:

    • Penguins x20
    • Wife Pleasers x20
    • Mardi Gras Mambo Plank-jack-a-thon (hold high plank for entire Mardi Gras Mambo song, with plank jack for every “Mambo” and merkin for every “down in New Orleans”).  This lasted 2:12 and was a doosey…in the past we did this early in the workout and it was a bit more palatable.
    • Hip Flexers x30sec ea side to help stretch it out.

    Capped off the morning with a COT.  The running, cadence counts, and planks had YHC was a bit woosey by this point so don’t recall much of the details other than praying for a safe Mardi Gras season and some special intentions.  A few PAX stuck around for more F2 at the usual coffee depot.

    Thanks to those who posted despite the threat of rainy weather.  Also, t-claps to those who still posted after late night parade festivities hours earlier.  Also, for those tracking RRR mileage, one report was that we covered 2.6 miles and another had it at 3.5.  I’m leaning more to the 2.6.

    Always great to lead.  Happy Mardi Gras to all!

    Tool

     

     

     

     

  • Solid!

    It was a beautiful morning for a SOLID workout.  DISCLAIMER, let’s mosey.  On the way to the Foundry we found some grass next to a pond to warmup:

    -SSH x 30 IC

    -IW x 30 IC

    -Mt Climbers x 30 IC

    -Arm Circles x 30 IC (15 ea dir)

    -J-Lo’s x 20 IC

    Let’s head to the Foundry for three rounds:

    -WWII Sit-ups x 15 (the Timer)

    -Pull-ups

    -Dips

    -Rows

    Let’s mosey to the track for 1000m of Hades:

    -sprint 400m, walk 100m

    -sprint 200m, walk 100m

    -sprint 100m, walk 100m

    Back to the SF for some Mary:

    -LBC x 20 IC

    -Flutter-kicks x 20 IC

    -Hello Dolly’s x 20 IC

    -Penguins x 20 IC

    -Real Freddie Mercury’s x 20 IC

    -Wife Pleasers x 20 IC (I could swear I felt Rudy looking…)

    Countoff, Namerama, Announcements, Shoutouts, and a Prayer!

    It was a pleasure to lead my brothers!

  • The Loop is in play

    Disclaimer….

    Warm up:

    1. SSH X 30
    2. Abe Vigoda X 15
    3. L/S/Squats X 25
    4. AC X 10F/10B
    5. IW X 25

    Now the Loop:

    Break into Pax of 3.  One of the Pax to the Great Lawn; One of the Pax to the Fountain; Third member runs from Fountain to Lawn; Guy at lawn then runs to Fountain….and so on and so forth.

    Great Lawn:

    1. Monkey Humpers X 20
    2. Lunges X 20 each leg
    3. Merkins X 20

    Repeat until teammate arrives

    Fountain:

    1. Rt Leg Step ups X 20
    2. Dips X 20
    3. Lft Leg Step ups X 20

    Repeat until teammate arrives

    Continual loop for 45 minutes.

     

    Great Lawn for a little Mary….

    1. LBC’s X 35
    2. AH/RT X 25
    3. Superman to Boat – 2 min

    COT – Count off/Announcements/Intentions/Prayer/Adjourn/Coffee/Laughter/Tears/Goodbye

  • Super Blue Blood Moon – Foundry Edition

    The Super Blue Blood Moon was to occur this morning. So I polled the men of the Foundry: begin the beat down, or watch the lunar eclipse??? They voted for both! Disclaimer, and off we go.

    We moseyed to the racetrack for a warm-up lap.
    10 burpees, run 100 meters
    10 8-count body builders, run 100 meters
    10 burpees, run 100 meters
    10 8-count body builders, run 100 meters

    Now to the warm-up COP:
    SSH x 20 IC
    IW x 20 IC
    Windmills x 10 IC
    Arm circles IC, 10 forward, 10 backward
    Mountain climbers x 20 IC

    We did 11’s across the football field, as the lunar eclipse began above our heads.
    Merkins on one side, jump squats on the other side.

    Next, a mosey down the back street to the Foundry, with BLIMPS at each light post:
    Burpees x 5
    Lunges x 10
    Imperial Walkers x 15
    Merkins x 20
    Plank Jacks x 25
    Squats x 30

    At the Foundry, 4 stations for 7 men. 3 sets total.
    10 WWII sit-ups had the count
    Body Rows
    Step Ups
    Pull-ups (Hanging knee ups to modify)

    Running short on time, we moseyed back to the flag, with the lunar eclipse 50% completed. Count-off, name-o-rama, announcements, intentions, and a prayer. Great morning, great eclipse, better men!

    Thanks for allowing me to lead.
    Walleye

  • On the Fly at The Mothership

    Reluctant Yankee was scheduled to Q for the Mothership, but the Baton Rouge Launch was calling for him like a Hyena mother calls for her pups in the middle of the night. Since YHC had some commitments with the M this day, it made sense to take the Q and let our Regional Nantan show his F3 physique to all the new Baton Rouge men, a sign of what F3 will do for you.
    YHC was preparing the beatdown the night before, then a bottle of wine came calling, similar to some of the calls made by referees against the Saints in a playoff game. There was just too much to consider….would it be raining….would it be muddy….does any of that really matter…..?
    With the list sabotaged, it would have to be on the Fly!
    After a brief disclaimer, and some mumblechatter from Rudy about being one of the worst he’s ever heard, it was off to the peristyle for a warmup. Rudy went the other way, running his 20 miles this day in preparation for his marathon in March. That’s some serious commitment! T-Claps to Rudy!

    Warmup
    SSH IC x 31
    Imperial Squat Walkers IC x 10
    Mountain Climbers IC x 20
    Peter Parkers IC x 20
    Parker Peters IC x 20

    Mosey to the NOMA Fountain
    Box Jumps x 10 OYO (No Bongo today, so all good)
    Derkins IC x 10 (4 count)
    LL Step Ups IC x 10
    RL Step Ups IC x 10

    Short mosey to the line of trees for a modified Dora (Thanks to Tool for the inspiration at the Uptowner beat down)
    Partner Up
    Pax 1 Bear crawls from tree 1 to tree 2, then backward bear crawl from tree 2 to tree 1.
    Pax 2 does Burpees
    Flapjack
    Continue until 100 Burpees cumulative is complete.

    Short mosey to the bike path on the other side of NOMA for the Bataan Death March
    Indian Run on bike path, with last pax dropping for 5 burpees, then sprint to front of the line. YHC was the last Pax to drop for Burpees, and the Pax conspired to speed up the mosey to bring a little extra pain to yours truly. Well played……

    Shorty mosey back to the row of trees for a modified Burpee merkin fest
    First tree
    5 regular burpees
    Bear Crawl to second tree
    5 double merkin burpees
    Lunge walk to third tree
    5 triple merkin burpees
    Bear Crawl to fourth tree
    5 quadruple merkin burpees
    Lunge walk to fifth tree (you guessed it)
    5 quintuple merkin burpees
    Sprint back to first tree

    Mumble chatter was flowing about burpees, so more burpees shall be served up!

    Short Mosey to the NOMA Fountain
    Partner Up
    Pax 1 run up steps, do 5 burpees, run back to fountain
    Pax 2 Dips AMRAP at the fountain
    Flapjack until 5 full evolutions are complete, or 25 burpees to each pax

    Short mosey to green space near the tracks for some Mary
    Flutter Kicks IC x 20 (YHC commented to keep your head off the ground, which induced much mumble chatter for all of Mary)
    Tin Snip IC x 20
    Hello Dolly IC x 20
    LBC IC x 20
    Freddie Mercury IC x 20
    Putins IC x 10

    Mosey back to VSF. Upon arrival YHC found one minute remaining, so mosey to the Great Lawn for 10 Burpees OYO.
    Mosey back to VSF.

    COT

    Count off, name-o-rama, announcements, intentions, and closed with a prayer to the Sky Q.

    NMM
    T-Claps to the several Pax that found their way to Baton Rouge today to help spread F3, which is a gift that is difficult to describe in words. We come together from all walks of life, where we share a common goal, which is to become better men and to become stronger leaders, among other things. I’m honored to be a part of F3. The coffeteria after the beat down is always great, and is never dull!
    The Pax each did roughly 115 burpees today, with a lot of other exercises. Well done, men!

    SYITG!

  • The Foundry

    5 men braved the cold on this morning to better themselves.  The usual disclaimer and off we go.

    A short mosey to the first COP:
    SSH x 20 IC
    Imperial Walkers x 20 IC
    Low Slow Squats x 20 IC
    Windmills x 10 IC
    Arm Circles IC, 10 Forward, 10 Backward

    Route 66 down Roosevelt Mall, stopping at each park bench.
    Start with 5 dips, increase 1 dip per bench, ending at 16.

    Mosey to the Baby Foundry. 5 stations for 5 men. 2 rounds.
    1. 10 burpees has the count
    2. Pull-ups
    3. Body rows
    4. Hanging knee ups
    5. WWII sit ups

    Next we Indian Run to the fountain in front of NOMA.
    Box jumps x 10
    Incline Merkins x 10
    Box jumps x 10
    Dips x 10
    Run down Esplanade and back
    Left leg step ups x 10
    Decline Merkins x 10
    Right leg step ups x 10
    Dips x 10

    Indian run back to Roosevelt Mall for some Mary:
    LBC’s x 20 IC
    Flutter kicks x 20 IC
    Hello Dolly x 20 IC
    American Hammer x 20 IC
    Then we mosey back to the flag, stopping at each light post for 5 squats.

    Back at the flag, count off, name-o-rama, announcements, intentions, and a prayer.
    Thank you for letting me lead!
    Walleye