F3 New Orleans

Tag: Recall

  • Sweating on a Saturday wit “EMOM” and Dem!

    EMOM and DEM (you might have to be a “yat” to get it)

    What an awesome day to luck out as a fill in Q!  26 men decided to show up at the mothership for a Sat sweat which I wasn’t sure I had prepared to deliver.  But non the less the disclaimer was given and the Pax headed out, with one FNG in our group.

    We moseyed passed the grant lawn, with a few expected mumbles, for a longer run than most might have anticipated to then circle up next to the baby foundry and warm up.

    All in cadence:

    SSH x 25

    Slow toe touches x 25

    Windmills x 15

    Mnt Climbers x 25

    Shoulder Taps x 25

    Then we broke up into 7 groups (6×4 and 1×2) in order to utilize the foundry tools (some felt it was “too” close for comfort and modified):

    2 rounds of:

    Pull ups

    Incline push ups

    Step ups

    Dips

    Jump overs

    Hangs (some added leg crunches)

    Timer was 10 burpees (Hawg continued to encourage the ensure the over head clap was “heard” for good measure of performance).

    The PAX was ready for a 3rd round but there was a plan in place and we had a lot of work to complete, so mosey back to the great lawn.

    4 groups (2×7 and 2×6) Attack the corners with added burpees in the center x 2

    Each group started on a corner and completed exercise and reps prescribed by the QIC – then rotate (running) to the next corner while leaving corner #1 would run to center of lawn complete 5 burpees before going to corner #2, from #2 run long side to #3, from #3 run to center of lawn complete 5 burpees before heading to #4 then run long side to #1……repeat!

    #1 20 sqt jumps

    #2 10 each arm alternating push ups for total of 20

    #3 20 V Ups

    #4 20 Shoulder taps

    NOW, Pax was well oiled and lubricated, ready to finish strong!

    EMOM – EVERY MINUTE ON THE MINUTE

    QIC was nervous as there was just 20 minutes on the clock and there was no time to waste……had the PAX assemble in groups along the benches then barked out the instructions.

    15 Box Jumps…..cross the street and wait.

    Full Sprint to third tree (designated with big branch) and back!

    Bear Crawl out…..same tree

    Kong Back…..cross the street

    10 Burpees

    Every minute on the minute – So the faster you complete each THANG the more rest you get BUT the clock never stops for an expected 20 minutes of continuous effort!

    Pax (including the QIC) may have underestimated our fitness level as the 1st round was easier than expected BUT we all figured out quickly that rounds 2 and 3 kicked out butts!  Unfortunately we were not going to have enough time to complete the 4th round so instead of cheating the PAX out of the total 60 minutes we all showed up for, the QIC quickly transition to a bit of MARY –

    20 4 count flutter kicks

    1 minute of plank

    Then we headed back to the flag with pride that we all left a lot of sweat behind for Your Emom n dem!

    Circle Up – count off

    Today we had an FNG – now known as “Wetsuit”, big shout out of respect (54 as I recall), he came and hung with the group completing our stroll through the park.  No doubt I may have missed the opportunity of a more rounded “waterpick” name but maybe Wetsuit will bring an FNG that is a water skiing dentist!

    NameOrama – Intentions and closing prayer of thanksgiving!  God Bless!

    Planting a seed – Please check your family calendars for the month of July – looking to coordinate a F2 event where we can expand our camaraderie in a NON workout atmosphere, notice I didn’t say sweat as this would be Summer in NOLA  .  I’d like to suggest a Saturday afternoon, somewhere central for a BBQ with family friendly games.  July 14, 21 or 28.  More details to come!

     

     

  • Northshore at The NOLA Mothership

    With the Northshore convergence taking place, YHC wasn’t sure how many Pax would post to the Mothership.  Expecting a large presence on the NS, YHC was surprised to find 25 Pax gathered around the 4 shovel flags.  YHC was very happy to see 3 FNG’s post, keep up the EH’ing!

    YHC decided it would be a good idea to dedicate the Mothership beat down to the Northshore in honor of their 2 year convergence.  Since the NS was planning a beat down that would visit each AO, YHC created one as well, with more of a virtual visit to each AO.  0630, so time for the disclaimer, then….

    Mosey to the Great Lawn for the Warmup.  The Pax will begin and end at the Mothership….

    SSH IC x 31
    Imp Sq Walkers IC x 10
    10 Burpees OYO

    With the warmup complete, the Pax took a virtual bike ride to the first AO…

    Milestone Marsh

    YHC read a BB that had Waterpik doing suicides on the basketball court, so cones were set up to resemble a court for:

    Burpee Suicides
    Start at base line, sprint to first line, then back to base line for 5 Burpees
    Sprint to half court and back to baseline for 5 Burpees
    Sprint to 3rd line and back for 5 burpees
    Sprint full court and back for 5 Burpees

    The Pax mount their virtual bikes for a ride to the next AO….

    Grandmothers House

    YHC read a BB where Pelican, Shooter, and Ocho did some 11’s. Using the first and last row of cones…
    10 merkins first row, 1 Bobby Hurley last row
    9 merkins first row, 2 Bobby Hurley last row
    Continue until 1 merkin and 10 Bobby Hurleys.

    The Pax mount their virtual bikes for a ride to the next AO…

    The Gipper

    Turbo seems to like sprints, based upon his BB. Using the cones again….
    Sprint from first row to last row, and complete 5 burpees, then slow mosey back.
    Sprint from first row to third row, then some exercise, 5 merkins maybe…slow mosey back
    Sprint from first row to second row, then maybe 5 squats, slow mosey back….
    Sprint to last row again, and collect cones on the way back.

    The Pax mount their virtual bikes for a quick ride to the next AO…

    City Hall Scramble

    Apparently Bushwacker likes to do a 5k run with Burpees and merkins, according to the BB…..
    The Pax did a modified 5k run, stopping near Morning Call for 10 Burpees OYO. The Pax continued to the open lawn
    near NOMA where they enjoyed a round of:
    Catalina Wine Mixers IC x 10 (YHC had to fit them in)
    Continue on to the NOMA fountain for:
    Freak Nasties IC x 20

    The Pax mount their virtual bikes for a short ride to the next AO…

    Captains Cove

    Captain Sparkles really likes to run…..seriously, he has a running AO named after him….that’s cool!

    This AO is a 10k run, which the Pax did a modified version…
    Line up in two columns on the path that goes around Lagoon Number 7 for:
    Bataan Death March!
    An Indian Run where the last Pax drops for 5 Burpees, then sprints to the front. Each Pax got to do a set, which took us one lap around the lagoon.

    The Pax mount their virtual bikes to ride to the final NS AO…

    The Lakefront

    Steve had a BB where there was some bearcrawls and 8 Count Body Builders…nice
    8 Count Body Builders IC x 10
    line up at first tree, bear crawl to third tree for 5 Burpees OYO
    Bear Crawl to 5th tree
    Merkins IC x 10 (4 count)

    Mary

    Flutter Kicks IC x 20
    Hello Dolly IC x 20
    Rosalitas IC x 20
    Tins Snips aka Egg Beaters IC x 20
    American Hammer IC x 20
    LBC’s IC x 20

    The Pax mount their virtual bikes and head back to the Mothership Flags, but with a 6:29 arrival, the Pax had time for a quick mosey to the Great Lawn for:
    10 Burpees OYO

    Mosey to the Flags

    COT
    Count Off, Name-O-Rama.
    3 FNG’s joined us this day and were brought into the F3 Brotherhood. Welcome Mambi (He’s a hunter, said he harvested Bambi’s brother), Wolverine, an Ohio State alumni, and Recall, who does something with food and beverage.
    Intentions, and closed with a prayer.

    Great coffeteria was enjoyed by all that stayed.

    YHC hopes you enjoyed this tribute to our NS brethren. YHC will make it back up there before long.

    Thanks for posting with me today, and for pushing me.

    NMM
    It’s the little things that matter. After the 8 Count Body Builders at the Lakefront AO, YHC was about wiped out. Walleye apparently noticed, and he gave YHC some words of encouragement that proved enough to take it to the finish line. We push each other to improve and to succeed, taking our bodies farther than we thought they could go. That’s F3.
    Remember, F3 is an organization of leaders, not an organization with leaders. If you haven’t signed up to Q yet, get your name on the signup sheet.