F3 New Orleans

Tag: Pass Interference

  • Surprise Q – from Pass Interference

    For my first time at Splash Pad, on a random Friday when I couldn’t sleep, I didn’t expect to Q the workout… but with one other sporadic PAX in tow, Q I did.

    Certainly not my most creative, but it looked something like this:

    Sets of Dips, Derkins, and lunges with a one blcok and back sprint between.
    Merkin climb up the stairs with Pushups every step
    Three sets of stair runs w 10 bigboys at the top
    BOMBs consisting of
    – 5 burpees
    – 10 overheads
    – 15 merkins
    – 20 Bigboys
    – 25 Squats

    And finally, Mary @ the end

    Grateful for Groupie’s company and the chance to keep my brain sharp by leading a workout!

  • One Headlight with Cena – from Fracsac

    The Double Nickel week continued with 9 Pax joining YHC at Okwata.

    YHC barely made it to Okwata on time, for during the drive on West End headed to the AO the lyrics to One Headlight by the Wallflowers was blaring through the radio. Ironically YHC has one working headlight and NOPD felt the need to make that clear. Nevermind the other Pax doing 50 in a 35. Being the polite law abiding type, a simple warning was issued.

    So that’s how it started.

    Disclaimer given after much guff from Rudy about being “responsible” and mosey to the grass in front of the fountain. We did Star Wars stuff, nothing else to note. Cena Downrange from Pittsburgh thought it was the best warmup ever.

    Double shots with Jack Webb at the Barre. It’s always a crowd pleaser. Cena started taking notes.

    Mosey to the lake. YHC heard rumblings of “I ain’t going swimming” and “what’s he doing?” as YHC descended the steps to the waterline. Just derkins men, that’s all. Cena looked disappointed.
    Hawgcycle would have been proud. Only issue was the lake was calm.

    11 blue light posts with 5 burpees at each. Cena did extra, and Rudy felt the need to go with him.

    Up to Canal for BLIMPS & Four Corners with 5 x 8 count body builders every time we crossed the levee. Cena was really impressed now, he couldn’t wait to get back to Pittsburgh and show off his new learnings.

    Mosey to the House of Pain for Pull ups. Everyone got at least 6, then mosey back to the flag.

    YHC tossed in some Star Wars trivia, which all failed miserably at, so finished with some more burpees. Cena probably knew all the answers. He’s the kind of guy that doesn’t want to show everyone up.

    COT count of and namorama with last day of 54. Double Nickel is coming!

    Thanks for the brotherhood!

  • Bollard BOMBS – from Mayhem

    68 degrees, 98% humidity, 3 mph out of the NE

    Disclaimer as the beautiful sunrise commences

    9 PAX in total mosey to the Mardi Gras Fountain

    Warmarama consists of MMP, SWM, GG, PP, MC, TF, FT

    Lap around the fountain and head to the lake

    Thang 1:
    Grab some wall for Merk-Jax
    1:2 up to 6:12 and back down to 1:2

    Thang 2:
    Line up along designated bollard
    One 4-count SSH IC, one broad jump, walk to next bollard
    Two SSH… to 10 SSH
    Lunge walk back to start

    Thang 3:
    BOMBS-Weave
    Groups of 3 – 3 minutes at each station AMRAP
    6 stations: Burpees, Overhead Claps, Merkins, Big Bois, Squats, Weave the Bollards for about 100 yards and mosey back

    Thang 4:
    Plank-o-rama (plank exercise, core, plank, core, etc.)
    Hip Slap, LBC, Shoulder Tap, Freddy Mercury, Merkin (slow), Flutter Kick, and the culmination… Mayhem Merkins (10-count hip slap shoulder tap merkin)

    Thang 5:
    Take a picture with the sunrise

    Back to the flag
    COT

    Thanks for the opportunity to lead
    SYITG

  • F3 A to Z – from Bushwacker

    It’s a rare thing that seems to happen just a hand full of times a year, and when it happens it makes me envy my future self. That thing is the opportunity to visit F3 Northshore’s own Retirement Village in downtown Covington, also known as the Gipper.
    So YHC figured he ought to throw down an equally, if not more, rare beatdown to the the PAX that make a 44 and 46 year old, respectively, the “kiddos” of the AO…

    WARMORAMA

    In the interest of time Q kept it short and sweet and covered all the basics:
    All IC x10:
    Torso Twists
    Self Love
    Hi Knees
    Butt Kicks

    THANG

    The rep counts varied, as did IC vs OYO, but here’s a complete list of the exercises grumblingly (new and appropriate adverb) completed by the assemblage of PAX with the combined “experience” of more than 340 years:

    Absolution
    Big Boy Sit Ups
    Cut-a-Flip
    Dying Cockroach
    E2K
    Freddy Mercurys
    Guantanamo
    Hundreds
    Indian Crab Walk(missed you Legal!)
    Jackees
    Killer B’s
    LLCoolJs
    Monkey Humpers
    Never Cross Dolly
    Obamas (Tanks’s favorite!)
    People’s Air Press
    Quixote (new exercise)
    Rochamburpees
    SSH
    T Merkins
    Upstraddle Hop
    Van Godas
    Werkins
    XYs
    Yurpees
    Zombie Crunches

    And so you see, from A to Z the PAX put in the work. Though grumbles did bely the fact that some of them did hurt. But certainly you’ve heard it said “no pain, no gain”, it’s true. So post tomorrow, if you dare, cause Wacker’s got that Q too!

    SYITG

  • Not Counting Reps Just making the Reps Count – from Mobydick

    After a thorough warm up and a sprint to the rock garden the real work begins. Pax selects their favorite rock with the idea of working one arm at a time. The goal is not to count Reps. The only count is “And one more” til there aren’t any left. Curls, presses, to exhaustion with each arm. It took a while. Slow and full did the trick. Over head curls and sumo squats til there wasn’t another one in the tank with a coupons and then fast mossey back to the trailhead and leg lifts and wife pleasers till it burned took us to the end. COT and YHC prayed us out

  • 2 to 22 too – from Russo

    Cool for some, not for others this morning as a dozen HIM took to the streets to make themselves stronger. Very basic this week as I’ve run out of creativity but not heart.

    Warmup IC 10x
    – SSHs
    – imperial walkers
    – Self love
    – arm circles
    – Good mornings
    – High knees
    – Torso twists

    Thang

    Given the date, I had to throw in the number 2. We would mosey around, stopping periodically for some combination of 2 burpees plus 22 of one or two exercises:
    Lunges
    Squats
    Monkey humpers
    Jump squats
    Merkins
    Wide merkins
    Shoulder taps
    Plank jacks
    Gas pumps
    American Hammers
    Crunchy Frogs
    Leg raises
    Flutter kicks
    SMCs
    Apollo Ohnos
    Freak Nastys
    Step ups
    Box jumps (though only 11)
    BSSs

    Midway through we made it to the Splashpad for two calf raises up each step and 2 rounds of slalom the columns.

    Back at the flag, it was 11 IC penguins, LBCs, flutter kicks and we closed with COT, NOR, A, and P.

    I enjoyed the camaraderie of each of you and thanks for joining.

    SYITG

  • Arms and Abs along Route 66 – from Hogs Breath

    Two pax assembled at the 007. The holiday season is officially upon us, as the park began to set up Christmas decorations.
    Warm up
    Began with a slow mosey. Some grass grabbers, torso twists, cornholios and such.

    The Thing
    Pass interference is still recovering from a sprained ankle, so we took it easy on the running and legs. We began with a round of POWs [ aka Jack Webbs ] one merkin to two air press, in an increasing manor till 10 merkins and 20 air presses.
    Next up was a partner set of 11s. One partner stared with Merkins, the other partner started with Abs.
    Once this was finished, we did a route 66, with merkins and walking the route instead of running. This provided for some active rest and allowed our aching shoulders to calm down!
    Ended with COT.

  • Dora & More at The Gipper – from Einstein

    A bit cooler morning at The Gipper this morning ~ 68 degrees.
    Arrived with Hammer & Jose just finishing their private workout.
    The usual suspects; Moby & Legal, arriving soon after, with BBQ & PI rolling in hot.
    Jose blasts off to teach his students

    Warmup: all IC15x; toe touch, side staddle hops, arm circles, neck rolls, side to side stretch,
    hi-jack hi-jills, butt kicks, high knees, scissors

    Thang-1: Mosey to the Justice Center for Dora 1-2-3:
    Partner up for 100 merkins, 200 LBCs, 300 squats – with partner one running up the prominade, up the steps
    and return run to continue with exercising partner two’s count. Flip Flop

    Thang-2: Along the Justice Center side yard: sprint to tree/light post, do a burpee, repeating as we make our
    way to the other side of the Justice Center

    Thang-3: at the Armed Forces memorial, partner up, While pax 1 bear crawls around the memorial…Pax 2 stays in plank position.
    Flip flop

    Thang-4: at the Armed Forces memorial, partner up, While pax 1 crab crawls around the memorial…Pax 2 stays in chill-cut
    plank position. Flip flop.
    T-Claps to BBQ and Legal for doing the crab crawl all the way around without stopping or modifying.

    Mosey back to the flag as time expires

    PI prayed us out. And t-claps to PI who made the drive from Slidell to join us at The Gipper.

  • So about that Iron Pax Challenge…. – from Hogs Breath

    Two yutes showed up this very warm and muggy gloom. After a quick rock, paper, scissors determined that Hogs Breath would take the Q.
    Since the Northshore decided to abstain from IPC, still Hogs Breath like one of the beatdowns and stole this one.
    Warm up
    Some hillbillies, torso twists, grass grabbers, Moroccan night clubs, and self love.
    The Thang
    After a mosey to the coupon pile;
    EMOM – 5 coupon thrusters, followed by a cumulative count of burpees. Once the total count got to 100, then we took a lap around the circle track (1/6 of a mile).
    Repeated with 5 chest press EMOM and 100 merkins. Followed by another lap around the circle track.
    There was some mumblechatter amongst the modifications.
    Ended with COT and Pass Interference grabbed a solo coffeteria while Hogs Breath had to make his way to work.

  • Back to School – from Hogs Breath

    Borrowed and modified this from a few different “back to school” style beatdowns mentioned in various backblasts.
    Begin with a kindergarten warm-up. Suddenly Pass Interference came screeching in and arrived two minutes late! In retrospect, he should have had a punishment for arriving tardy on his first day of school!
    After our kindergarten workout we began with the ABCs and 123s;
    A- ankle grabber (penguin)
    B- bridge (wife pleaser)
    C- crunch
    1- Merkin
    2-Squats
    3-SSH
    We began with 1st grade and worked our way up to 12th. After each grade we had to catch the bus by mosey into the flag pole and back. At each grade the rep count would get multiplied by the grade number, so 2nd grade would be 2x Ankle grabber, Bridges, and Crunch’s 2x Merkin, 4x Squat, 6x SSH, etc.
    We were able to get to 11th grade and in 12th grade we received a graduation present! The rep count was reduced back to the first-grade numbers so that we could finish on time.

    Ended with a COT!