F3 New Orleans

Tag: Popeyes

  • Metry Boys Prepping for H8

    Revsox was on deck for the Q, but had a conflict and requested a sub two days out. YHC and Mahatma volunteered to cover, but YHC got the nod with a courtesy deferral by Mahatma. Walleye crossed the border and made the trek to unfamiliar territory. He got a starlight tour of the AO after getting turned around within the park, but he made it to the flag on time.

    Warm-up

    The PAX moseyed over a small hill to the nearby field for the following warm-up, IC: SSH x 25; Hillbillies x 25; Arm Circles x 10 (each way); Grass Grabbers x 25 (double time); Mountain Climbers x 25; Abe Vigodas x 15

    Thang

    Mahatma expressed an interest in some hill work. YHC was on the same page to help the Metry PAX prepare for H8. After a short mosey across the field, the PAX stood at the base of the tallest hill on the AO for a little Dora 1-2-3. The PAX was separated into a two and three-man group. The PAX groups took turns sprinting up the hill, completing three burpees, and jogging down the hill to the second group, while they collectively completed 100 Catalina wine mixers, 200 American hammers, and 300 LSS. There was a bit of pause at the beginning over the number of Catalina Wine Mixers, but T-claps to the PAX for pushing through and not accepting the offer to modify to less mixers.

    After completing the Dora workout, the PAX sprinted up the hill as a group, bear crawled to the other side, and jogged down the other side. Plank and wait for the six. The PAX moseyed to the outdoor gym for some circuit training as follows: 10 knee-ups (timer), dips, rows, WWII sit ups, and merkins. With time running out, the PAX did the following Mary, IC x 25 each: flutter kicks, LBC, and penguins.

    A quick mosey back to the big hill for a sprint up, bear crawl across, and jog down. Plank and wait for the six. Mosey across the field, over a small hill, and back to the flag. For the last six minutes, Walleye and Triple Shift lead the PAX in several Yoga-based stretches.

    COT

    Namerama, announcements, intentions, and closing prayer.

    Life doesn’t always give us advanced notice. As effective leaders we need to be prepared to step up and lead under any circumstances. This was my third Q and I agreed to sub Q to challenge myself with piecing together a beat down on shorter notice than a scheduled Q. I’m still learning to manage time within a beat down, but practice makes perfect! Thanks for another opportunity to lead and for being good followers. It’s truly an honor.

  • One Last Winter Morn

    8 Pax. Upper 40s. Dry. Still winter at the time of the workout.

    Mahatma was kind enough to allow YHC to take the Q this morning, since I missed my recent Q at Popeye’s. After a disclaimer warning the pax (especially those from Uptown) about the diverse wildlife roaming the park, we headed toward the jogging track on the north end. We gave hurried instructions to Mahatma as he rolled in hot and eventually circled up in the NE corner

    Warm-up
    • SSH x 20 – Rev Sox noticed a tempo change at the end
    • Peter Parker x 33
    • Imperial Walkers x 25
    • Merkins x 10 – tried to keep it nice and slow.
    The Thang

    1st Soccer Field (burpees for the six) – Bear Crawl length (120 yards) Sprint back (100 yards)

    SE corner (planks for the six) – 10! (10 merkins, 10 Squats, 10 WWII Sit-ups, 9 merkins, 9 squats…)

    Southside – lunges for the six

    Outdoor Gym (planks for the six) – 8 Stations. 45 seconds with 15 second rest

    • Burpees
    • Dips
    • Squats (T-claps to War Eagle for pointing out the deficiencies in my form) #TShiftEffect
    • Flexed Arm to Dead Hang
    • Box Jumps
    • Flexed Arm to Dead Hang
    • Dying Cockroaches
    • Flexed Arm to Dead Hang

    Mosey back toward the flag and circle up for Mary (LBCs for the six)

    • Flutter Kicks x 20
    • Keep the feet off the ground
    • Hello Dolly x 15
    • Keep the feet off the ground
    • Flutter Kicks x 10
    • Keep the feet off the ground
    NMM
    • T-claps to Darkwing Duck on his second post.
    • T-claps to JV for finding Lafreniere Park. We were shocked to learn that this was not only his first trip to this AO, but his first trip to the park. #ClassicUptowner
    • T-claps to Triple for completing the Spartan this weekend and continuing to post
    • I didn’t notice nearly as many feral cats this time, but did see a nutria, one roster, and 3 geese. Minimal amount of wildlife today.
    • There seemed to be some mumblechatter concerning the length of the bear crawl, but the pax pushed through and performed admirably.
    • When I visited San Antonio they kept they did not let their feet touch the ground during Mary. I thought implementing this idea was good, but it seemed to meet some resistance, as in most everyone’s feet hit the ground. Maybe I didn’t explain the idea well enough. We were on concrete so maybe concrete was considered ok? Not sure. There were also a few pax complaining about the weight of their shoes. That has a simple solution.
    • Much prayer for those facing cancer.

  • Don’t Say B.O.M.B.S in an airplane…

    But saying B.O.M.B.S at Popeyes means a great beatdown.

    Warm-Up

    Hillbillies X 20

    Mountain Climbers X 20

    SSH X 20

    Peter Parker X 20

    Arm Circles X  20 (10 forward, 10 backwards)

    Abe Vigodas X 10

    The Thang

    Today, YHC decided to consult the F3 Exicon for an optimal beatdown. The best beatdowns are those where you are intentionally pushed by the man beside you so partner up for B.O.M.B.S.

    As a group/pair complete the following:

    Burpees X 50

    Overhand Claps X 100

    Merkins X 150

    Big Boy Sit-Ups X 200

    Squats X 250

    1st PAX runs to the corner of the walking path while the 2nd PAX works on the exercises.

    Two observations from Popeyes this morning. First, at some point during a week Rev Sox must complain about a workout–today was that day. Second, Popeyes is the only AO where a real chicken may join the workout. They are friendly, resilient, and completely harmess so just keep working.

    Post-Thang

    Mosey to the wall at the entrance of the dog park.

    Dips X 25 in cadence

    Irkins X 20 OYO

    Dips X 15 in cadence

    Irkins X 10 OYO

    Mosey Back to the Flag

    Counterama

    Namerama – Welcome FNG – Darkwing Duck (He is a private investigator by trade.)

    COT

    -prayers for those fighting cancer

    As always, it was a pleasure to lead. SYITG.

  • It’s all about Grip strength

    After the long Mardi Gras season, I think everyone in NOLA is a bit off their game the day after Fat Tuesday….but 5 PAX strong showed up on a cold Ash Wednesday to kick start our morning. Answering the call to fill in for Hawg I showed up with only a minimal plan in mind….we weren’t going to get wet!

    Warm – mosey to the covered pavilion circle up and get the blood flowing.

    • 10 Greg Louganis 
    • 10 low slow squat
    • 10 side lung
    • 20 SSH
    • 10 ea leg scorpion kick 
    • 10 

    Move over to the railing 10 each leg step ups

    Mosey to the center of the park area, circle up for push up ring of fire x 5 then mosey along the running path, stopped at street crossing 5 burpees on your own.  Mosey to the outdoor gym near W. Napoleon.  QIC has been reading the Iron Sharpens Iron chatter and this month Triple Shift has made an emphasis of “grip strength” by performing a Flexed Arm Hang – we started with a 1 minute effort; taking a 1 minute rest then 4 30 sec hangs with 20-30 sec reset in between.  A lot tougher than it may sound, so if you haven’t made an effort to grip the bar yet…..get some!

    Then…While at the gym we broke up into 5 stations – 5 low hang pull ups was the timer, incline merkins, box jumps, dips and elevated leg lifts (again this was harder than it looked).

    Mosey up the running track to the edge of the lake – lined up for some core work: 20 flutter kicks, 10 scoops, 20 more elevated flutter kicks on elbows.

    Mosey back towards the gym, lined up on the side of the track, line of jump squats x 5 x 5.  Rev Sox helped move this along.

    Mosey back towards the start….Oh QIC decided Indian run was best but didn’t communicate completely……It got worked out, last man did 3 push ups then ran to the front and so on.

    Stopped at parking lot, found some measuring points (parking spaces) lunged to one side of parking area performed 10 merkins, bear crawled back did 5 burpees.

    Mosey again – stopped at light poles (3 were in a row before crossing the bridge to the starting point) 10 merkins, 10 jump squats, 10 Catalina Wine Mixers.

    Mosey again – well to the bottom of the bridge – lunged walk up and over.

    Meet at the edge of the lake – another push up ring of fire except this time it was a catch me if you can around the outer parameter of the pavilion.  Kuch put up a good push which got everyone else behind him motivated. 

    Mosey to the starting point – 2 minutes of plank.

    COT – We push our selves to improve both physically and spiritually as solid men that lead.  I’m blessed to have been given the chance to be in a position today to be a part of the Popeyes PAX….Thanks. 

  • Splish Splash And Over The Hills We Go

    YHC was excited for his second trip and first Q at the newly established AO Popeyes (Lafreniere Park) and had a decided on a nice plan to use the hills that are nicely spread out to get some miles in for RRR.  Quick disclaimer was given and we moseyed a bit for the warm up.

    Warm-Up

    SSHs x 20

    Grass Grabbers x 20

    Arm Circles x 10 forward and x 10 backwards

    Low Slow Squats x 20

    The Thang

    11’s were going to be the theme of the day but with the heavy rain over night the ground was to say the least damp and the standing water/puddles quickly became the theme of the day.  7 Pax strong trudge up and over hills and through the occasional puddle.  Utilizing four hills that are spread out on the parks grounds we set out for 2 rounds of 11’s.

    Round 1

    10 Burpess at the base of hill one, up and over the hill and 1 LBC at the base of the hill.  Run to the base of hill 2; 9 Burpees at the base up and over the hill and 2 LBCS at the base of the hill.  Move onto hills 3 and 4 using then circle back through the hills until the 11’s were complete.  This was not as confusing at it seems and thankfully Rudy was not there to ask questions or confuse the Pax.  The Pax took my simple and clear directions “You will not run up and over any hill two times in a row” and the 11’s were completed at the base of the 4 hill.

    Round 2

    10 Jack Webs at the base of hill one, up and over the hill and 1 Squat Jump at the base of the hill.  Follow the same hill patter as in round 1.

    Quick check of the time and still time for one circuit of exercises on the gym equipment.

    Time is running low so back to the flag for a 20 Russian Twists to close things out.

    COT

    Count O Rama, Name O Rama, announcements and intentions.  This is a great new AO that has a lot of potential so if you have the opportunity come out and join us at Popeyes.  As always it is an honor to lead and workout with the F3 brotherhood.  SYITG.

    Two Yutes

  • Get Your Kicks On Route 66

    The notice came in late Tuesday evening on Mummblechatter that a Q was needed for the newest AO — Popeye’s. YHC graciously volunteered for the opportunity to lead the PAX. The forcast late Tuesday said there was a 70% chance of rain. What do they know? Fear of the flu had some Sad Clowns bailing out on the fun before it even began. YHC thought what a solo workout would look like–not expecting 7 PAX to post this fine morning.

    Lafreniere Park is an endless opportunity for fun. Thoughts of the hills, the running track, and the workout equipment all raced through YHC head on the ride over. “Maybe 11s over the hills” “Maybe a run around the track” “Maybe some fun on the monkey bars” and if it rains “Maybe a full workout under the gazebo.” The conclusion…who am I kidding…let’s make this up as we go.

    DISCLAIMER

    I’m War Eagle. It’s dark. Be carful. Push yourself, don’t hurt yourself.

    Then Cruiser (from F3Houston) noted that I was not a professional trainer.

    WARM-UP

    Mosey around the gazebo and over the bridge.

    Hillbillies X 20

    SSH X 25

    Peter Parkers X 20

    Arm Circles 10 forward, 10 backwards

    THANG 1

    Mosey from the warm up area to the nearest walking path. Route 66 squats at each light poll until we arrived at the east side of the park. It became Route 55 (only ten light polls).

    THANG 2

    We finished squats on the east side of the park walking track. We moseyed north on the walking track until we arrived at the first light poll.

    Route 66 – Merkins

    Completed the 11th light poll right in front of the dog park where they had conveniently placed a brick wall.

    THANG 3

    Channing Tatums X 20

    Dips X 15

    Tatum Channings X 20

    Irkins X 20

    Derkins X 10

    THANG 4

    Indian Run to the workout area on the north side of the park for shoulder work.

    Shoulder taps X 10

    Rocky Balboa X 10

    Right Side Plank X 10 seconds

    Left Side Plank X 10 Seconds

    Mosey to the next light poll

    THANG 5

    Rout 66 – Jump Squats

    THANG 6

    At this point, the PAX asked, “Where are we going?” YHC couldn’t handle the lie any longer. “Guys, I am completely making this up as I go.”

    Mambi suggests heading back to the workout area for some Mary.

    Right after that my official Team Mothership RunRangerRun Apple Watch informed me we had hit the two-mile mark on our excursion. Team Rock City members were adamant that we were only at 1.5 miles. Suggestions for cheating and asterisks were suggested, but we all know the truth.


    7 stations of Mary, in cadence X 15

    Leg raises

    LBCs

    Flutter kicks

    Dying Cockroaches

    Penguins

    Bridge Hold

    Freddy Mercurys

    Mosey Back to the Flag

    COUNT OFF, NAME-O-RAMA, ANNOUNCEMENTS, PRAYER

    Heavy hearts for many friends and family members facing health problems.

    Thanks for letting me lead, men. SYITG

  • The Three Caballeros

    The Three Caballeros

    Three Pax came out in the gloom on a comfortable Wednesday morning for a beatdown. The Pax was dressed in hoodies and jackets like they were at an F3 in Michigan or Ohio, but this is the South so the layers of clothes were quickly discarded as the Pax made our way around LaFreniere on this beautiful southern 50 degree morning.

    The Warm-up

    The Pax moseyed from the flag to the large gazebo in the middle of the park for a standard warm-up routine.

    SSH – 27 (it’ll be 28 in October when the Yanks win another title, at least this is what War Eagle told me)

    Hillbillies – 20

    Michael Phelps – 20

    Smurf jacks – 20

    Rocky Balboas – 20

    Imperial Walkers – 20

    The Thang

    The Pax moseyed around the pond and stopped at some open grass for a series of plank exercises when they were encouraged to hold the plank the entire time.

    Merkins – 20

    Plank Jacks – 20

    Annies – 20

    Nolan Ryans – 10

    Stay in plank for a low hold and then a high hold

    The Pax continued their mosey around the pond to the exercise equipment on the Napoleon side of the park and only to discover that some nice man set up cones on the lawn, although the line wasn’t straight they would make for wonderful suicides!

    The Pax ran a standard suicide and then went to the equipment for a trip across the monkey bars ending with 3 pull-ups and then a rotation of incline merkins, step-ups, and hanging leg raises. 15 merkins was the count.

    The Pax repeated the same routine but this time the suicides were animal suicides. We moved down to each cone with a bear crawl, followed by forward a crab walk, then a booboo baby bear crawl, and finally a reverse crab walk.

    After two rounds of suicides and exercises, the Pax ran one more standard suicide and grabbed the cones before running back to the flag.

    Mary

    O Dolly – 15

    Hello Dolly – 15

    Wife Pleasers – 20

    The End

    Count-off, Name-o-rama, prayer…we tried to EH a fellow gloomy exercise fan mid workout hopefully we will see him one morning for some Popeyes.

    Thanks for the discipline and the opportunity to lead,

    RevSox