F3 New Orleans

Tag: Saban

  • The Traditional – from Rudy

    12 PAX showed up in the hot and humid gloom. Out and back on the traditional route – apparently, we need to run this route more, as several old timers (looking at you Glitter Balls) seemed to be unfamiliar with it.

  • 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

  • 50 Years Bongo Birthday Party and Celebration – from Bongo

    What great way to start a 50 year birthday than with the support of this F# Group! About 10 of so in the PAX, I am a bit tired for staying out at a concert last night, but it is Jazz Fest season and I can sleep after this weekend.

    Anyway minor disclaimer and here is the work out and underlying themes and symbolism:

    Warm Up

    SSH X 50 ( with a new innovative break mid way and 5 count, it’s a lot of reps and no one said we can’t take breaks even on first exercise…..) 50 in honor of my new age
    Grass Grabbers X 10
    IW X 15
    Mountain Climbers X 15
    Arm Circles X 20
    SLS X 5

    Circle of Dips

    At the bench circle, 5 each lunge or bear crawl Clockwise

    50/75/100 Dora — representing the present, past and future, Age, Year born, and what year I intend to live past

    50 Burpees
    75 Slow Squats
    100 LBCs

    Teams of two timer up the levee backwards and then back

    Wave of Merkin at Lakefront

    in a circle, PAZ each does (1) merkin and hold plank in a counter clockwise motion, repeat for 2,3,4,5 reps

    Round Robin of Mary as Q takes a breadth Hello Dollies, Dying Cochroaches, Box Cutters, Big Boy sit ups etc,

    Back to flag, COT, mostly all gratitude for age, F3, our children, parents and that we made it out. Thanks for everything F3, and will see you on the radio and at Jazzfest.

    Bongo

  • Mayhem Merkins Abound at Okwata – from Fracsac

    YHC signed up to Q at Okwata since the attendance has been strong. 10 others posted confirming the new trend, so YHC knew he had to deliver.

    Disclaimer given followed by a mosey to the Okwata sign for a warmup.

    Mosey to Mardi Gras fountain for double shots with Jack Webb at the barre. Speaking of which, where is surge??

    Mosey to the corner of Canal for 4 corners BLIMPS with Mayhem merkins sprinkled in.

    Mosey to House of pain for stations with pull ups.

    Burpee penalties for the young pax not knowing Cheap Trick.

    Back to the flag

    COT

    Honored to lead this awesome group of men!

    SYITG

  • Running in the Muggies – from Rudy

    Summer is here. And with it, the muggies. So 8 PAX ran and walked and sweated.

    COT: Saban saving the day. Seriously. Great work Saban, and thank you for being willing to step up for a stranger when she needed that help. Great example for all of us to strive for.

  • Solo Team Effort – from Mayhem

    76 degrees with 30 mph gusts out of the SSE

    Party of 4 with no Q

    After a moment of silence YHC stepped up

    Mosey to Canal

    WOR: GG, WM, MC, PPP, SSH

    Thang 1: 1771s including burpees and big bois with 10 SSH in the middle of each round

    Thang 2: along the lake using either trees or light post taking turns choosing an exercise IC and mode of transportation

    Mayhem Merkins – bear crawl
    Dips – lunge walk
    Burpee – broad jump
    Snow Angels – crawl bear
    Low Slow Squats – duck walk
    Inchworm Merlin
    Derkins ALMOST in the lake – bear crawl
    Ws – shuffle

    Thang 3: ring of fire

    Three rounds of 10-count merkins, hold plank
    One round of 10-count burpees, hold al gore

    Thang 4: Mary
    FK, DC, JL, ?, LBT

    COT
    Announcements- many F3 are on Hogs teams, get out there
    Intentions- most men are going through stuff, prayers for all

  • Cajun Booty Runners – from Mayhem

    Conditions: 68F feels like 71F wind 3mph out of the South… for February!

    Fracsac seemed unsure where he would post, but after hearing there would be booty he was an HC.

    It is February, so we had to get miles in. Whether you do it before the workout, after the workout, at lunch, or at midnight, it doesn’t matter. Every Step Counts. Every Mile Matters.

    Warmarama
    Mosey to the foot of Canal
    A-slow-G, GG, carioca facing East to the top, then carioca facing west to the bottom
    PPP, MC, mosey to the top
    Motivators counting down from 7

    Indian Run the levee to the 63yr old Mardi Gras Fountain
    Figure 8s – from Lakeshore Dr, run to the fountain, head East, circle the fountain, West most path back, down Lakeshore Dr = 400M
    High Rise informed us of the path options, to our surprise, clarification provided
    After each loop we did merkins, squats, big boys
    4 rounds (25 each, 20 each, 15, each, 10 each)

    Head East for about 100M
    7 minute AMRAP
    Sprint (80%-90%) 100M back and do burpees, mosey (50%) back and do burpees, sprint, burpees, mosey, burpees, etc.

    Mosey to the lakefront
    4 (yes only 4) minutes of Mary

    To the flag
    COT
    Announcements- Freed to Lead, IOAM
    Intentions- Cropduster’s recovery, St Dominic family

    Thanks to Pinewood for calling me out to step up.
    Leading The Uptowner tomorrow (which I forgot about), will be first back-to-back.

    SYITG!

  • Hawg’s Birthday – from Charmin

    All came out to celebrate Hawg. Some Ran, Some Rucked, others just showed up. All had a good time.

  • Hawg’s Birthday – from Charmin

    All came out to celebrate Hawg. Some Ran, Some Rucked, others just showed up. All had a good time.

  • Good to see people – from Charmin

    As usual, YHC arrived to find the runners there early and even a few KnOTters. By the time 5:30 arrived, Boo-Boo was there to ruck, in addition to bringing news that Bolt would be arriving shortly.

    After going around the track and finding all the gates locked, we met with Bolt on the track and realized that our neighborhood time would need to be brief.

    On YHC’s way back, we saw a Rougarou leaving saying that he’s finally had it with walking backwards. “Why can we walk forwards, and get to our stretching spot quicker?” he muttered under his breath before crossing over the train tracks.

    COT ended with praying for all those struggling physically, but more importantly mentally. Don’t hesitate on reaching out to fellow Pax.