F3 New Orleans

Tag: Saban

  • Murph Training – from Rudy

    Okwata – the home of the pull-up bars. And YHC is definitely going to need help with pull-ups, if he is to have any hope of completing a Murph this year. And since there is no Try, only Do – YHC grabbed the Q with the intent of starting to work those Lats.

    Joined by 5 other PAX, the group set-off from the Flag, looking out at a dark red sunrise over the lake – best AO in the country, IMHO…

    Brief warm-up with some stretching, Peter Parkers and Imperial Walkers. Then off to the fountain.

    Thing 1: Double-shot at the bar: Jack Webbs up to 10, with presses in the People’s Chair.
    Thing 2: Escalator – 5 workout stations, 6th person running the lap around the fountain. Two rounds including left & right step-ups, sit ups, dips and irkins.

    Up to the Levee!

    Indian Bear Crawl – give everyone a shot at a bear crawl “sprint” to the front.

    Thing 3: Quadrophelia!
    Thing 4: Finish up at the House of Pain for the same Escalator style. Squats, Merkins, Situps, Pull-Ups and a Spotter. 6th person running over the levee.

    Finish up back at the flag for some Wife Pleasers (apparently called “Me-Pleasers” by the uptowners)

    NMM:

    Weather was glorious this morning. Humidity down, gentle breeze. Almost makes me forget that I hate summer in the South.

    Thank you, Snooze. I think you did more work spotting (lifting) me for the pull-ups than I did. But I gotta start somewhere.

    High Rise: Damn. Flying through those pull-ups. You’re ready for a murph right now.

    Great seeing you out in the gloom, SOJO. And I’m glad it was the *guns* that were out.

    Sorry, Frac: no burpees today. Come on out to WPM tomorrow….

    Saban: I think I heard grumbling and cursing during Quadrophelia. You’re welcome.

  • We’re Conveniently Located Near Alabama – from Glitter Balls

    5th or July, 5th week of GB Q’ing The Foundry, coincidence? Follow the numbers, trust no one.

    Another conspiracy that the astute Foundry regular may notice, we’re being invaded by F3 Birmingham. Last week we had Upchuck, this week we had Bullseye. Who will we see from Alabama next week? Stay tuned.

    Started with some SSH, Mountain Climbers, Windmills, Hillbillies and a mosey towards the Children’s Museum with some bear crawls and crab walks for good measure.

    In the outdoor AC of the Museum we did 50 LBCs, 25 Merkins, 50 Squats. Mosey to the Foundry for some dora. Run to the track and back for timer with Pull-ups/Inverted Rows and Step Ups, 3 times.

    Mosey towards NOMA, then back around to Roosevelt Mall with stops for Richard Simmons’s (reaching plank-jacks), V-Ups, Karaoke, Dips, Incline Merkins, Decline Merkins, Box Jumps, Dry Docks, Wife Pleasers, Slow Peter Parker’s, Dips and a run back to the flag for COT.

  • Belated 48th B-Day and Jazz Fest Preview – from Bongo

    Actual Birthday is 5/1 but I just didn’t have the availability to Q earlier this week. This this time of year has always been great for me, birthday, great weather, festival season and all else, what could go wrong? Glad to see (6) other PAX showed up for the occasion, concerned they would choose Yoga over me.

    Here is what we did:

    SSH X 28 — intended to do 48 but the rhythm and coordination was so off I had to cut short. I am a drummer and should be better on this and struggle with keeping everyone in same motion….

    IWX 24
    Mountain Climbers X 24
    Arm circles X 8 each way
    Self Love – on our own

    (4) corners – (12) Burpees, (24) jump squats, (36) Merkins, (48) LBCs for each station run up levee and down, lunges across. We did this twice.

    4:08 of Quadrophenia up and down the levee.

    Then Indian run back to flag and hit the Lakefront for the exercise Dice rolling and watch sunset for last 15:00. Plus listen to some preview music for the Locals Thursday of the festival. I forgot what exercises we rolled but here is the playlist if you could hear it:

    1. Feels Like Rain – Buddy Guy (Good catch Mahatma, yes it is a cover of John Hiatt song)
    2. Four Sticks – Bonerama
    3. No one to depend on – Santana
    4. Life is for Living — Santana
    COT, countoff, names, announcements, prayers,

    Later that day a wonderful day at the fest. Thanks for the opportunity to lead, I know I need to do it more.

    See you on the radio – Bongo.

  • Working Through Some Emotions – from Glitter Balls

    366 days ago I saw my father alive for the last time. Taking a queue from Saban, I thought it’d be a good idea to Q as a way to remember him and to give myself some perspective on the gift of life I still have. I would have done it the day of, but the 28th would have been 610 Stomp so I figured what’s one day.

    Warmup: some number of SSH, Grass Grabbers, Windmills, Arm Circles, Mountain Climbers, IWs.

    Workout: Tabata. The app I use doesn’t allow for increments outside of 5’s so I couldn’t do my planned 72/28 (72, my dad’s age at passing, 28, the day he passed) so I opted for 70/25.

    Music: Some Spotify Playlist titled “60’s-70’s Mix” but they definitely snuck in Huey Lewis & the News so, let’s call it a grab bag of 60’s-80’s.

    3 Rounds of 8 Excercises with 1 minute recovery between rounds.

    Round 1:
    Decline Merkins on the block
    LBCs with block
    Squats
    Overhead Press
    Right Hand Rows
    Block Swings
    Heavy Freddy
    Calf Raises on the block or holding the block

    At Kuch’s encouragement, I shared some fun stories about my dad. This one was my dad forbidding my family from eating at R&O’s ever again after he lost the Grand Isle Tarpon Rodeo when a fisherman caught a Tarpon in Lake Ponchartrain in his nets and was encouraged by the owner of the restaurant to drive it down to the Rodeo. He did, and weighed it in as the winner. We never ate at R&Os again.

    Round 2:
    Incline Merkins on the block
    Big Boy Situps with feet in the block
    Skull Crushers on your six
    Curls
    Left Arm Rows
    Walleyes (seated or standing)
    Right Legged Wife Pleasers (foot on the block)
    Left Legged Wife Pleasers (foot on the block)

    This story involved my dad getting arrested in 1998 for attempting to bring a gun on a commercial flight to Florida. He was going fishing in Key West with some friends and my mom packed his bag for him, unaware that the bag had a false bottom where he stashed his .38. Security found it and it scuttled the trip and also gave my school’s principal a lot of fun firepower the rest of my 8th grade year. Thankfully this was all explained away pretty easily and there were no charges pressed. What a glorious time the 90’s were! I also speculated that perhaps my father was D.B. Cooper.

    Round 3:
    8 Count Body Builders
    Flutter Kicks with block
    Step Ups
    Box Cutters with block
    Normal Rows
    Thrusters
    LBCs
    Curls

    COT: Prayers for Tool’s father as he shared with us that his health is waning. Also prayers for Abacus’ mother, who also passed on March 28th 3(?) years ago. Even as we age, losing our parents is never easy, as I’ve learned this past year. There’s a childlike part of our brains that just expects them to always be there, even when we know they cannot.

    As an aside, I want to share how much F3 has meant to me in my grieving and reflection this last 6 months.

    I was at a birthday party for a friend’s daughter when Jesus Juice asked me how I was doing. An innocuous question we ask each other thousands of times but for some reason, that day I was open and honest with him: “Not great.”

    He offered to me to come workout on Monday, and for some reason, I did. Since then I’ve poured a lot of myself into fitness and diet, and I’ve achieved a lot of wins but most importantly, I’ve started to feel like someone I haven’t felt like in a long time. There’s encouragement and fraternity here and I’m forever grateful for his kindness that day.

    Additional thanks to my regular brothers at AO-CityPark, Kuch, Saban, Abacus, YaMomAnEm, Snooze, Mama’s Pride, High Rise and many more.

    Rest in Peace, Pops. <3

  • We Ran and Stuff – from Bushwacker

    With whacker at the helm, Nobody knew what to expect. However, it was all for the good. Some men rucked, some men ran, and one ran all the way to the toilet! Good showing of F3 brothers, keep up the good work, gentlemen!

  • Mountain of BLIMPS – from Fracsac

    YHC attended a BLIMP themed Q courtesy of Rudy at Okwata and felt it appropriate to share the love at Wisner Mountain.
    Warmup with the regular stuff followed by a People’s Run to the Mountain.

    BLIMPS Ladder

    At the base of the Mountain, run to first light pole and back and do 5 burpees.
    Run to 2nd light pole and back and do 5 burpees and 10 lunges.
    Repeat adding IW, merkins, plank jacks and squats.

    Run up the mountain stopping at each light pole for Pax choice. Included merkins, pistol squats, 8 count Body builders, and more.

    Return to flag for 8 count body builders and a little planking to finish it out.

    CoT

    Thanks for pushing me to be better!

    SYITG

  • Comments Were Addressed – from Mama’s Pride

    After my last Q at the mountain, someone who shall not be named (cough Saban cough) commented that we didn’t run the mountain enough. I pondered this comment and Saban’s brave decision to challenge me in preparation for this workout.

    Four strapping Pax started the workout with a light warmup before moseying to the mountain. Things started off light with 2×30 rounds of LBCs, penguins, and American Hammer.

    Next came the fun. We did a modified suicide style workout going up the mountain. We ran to the first light post, did 10 of a workout, then ran back down to do 3 burpees. We then ran to the second and third light post in the same manner adding 10 reps to the exercise at hand. The exercises consisted of merkins, squats, dips, and BBSU. Some say Catfish even smiled at the realization of how many burpees would be done.

    After that, we moseyed back to the jogging path for some catch me if you can. Everyone partnered up. While one partner did 5 merkins and 5 diamond merkins, the other ran backwards. After the merkins were completed, the partner chased down his backwards running colleague, and they switched roles. After a few rounds of that, the group moseyed back to the flag and planked until 6:15. Those who were absent were noted, and they will get to experience this heaven in the near future.

  • Soggy Shoes – from Rudy

    YHC warned the PAX that it was going to be a soggy shoe day. The overnight rain came through as expected, and sure enough – the grounds of Okwata were as soggy as I hoped. Much to my surprise, the Lakeview PAX made a strong showing. Perhaps rumors of the collective fear of water are overstated. 530, time to start with our disclaimer (and one last reminder to expect wet shoes) and mosey to get started.

    Warmup: after about a 15 yard mosey, warm up with Open the Gate (PAX were quite insistent on Close the Gate as well, which they earned after a 5 burpee “just be quiet” penalty). Some Grass Grabbers, Abe Vigodas, SSH and Imperial Walkers to get the blood moving.

    Thing 1: Across the soggy grounds to the Levee. Quadrophelia. Does an Okwata workout really count if you don’t do Quadrophelia? Discuss amongs yourselves.

    Thing 2: Mosey 10 yards along the top of the levee. From the way-back-machine, found reference to a Triple Nickel. Lets do it. 5 exercises. Each exercise is 3 sets of 5 reps. Start at the top of the levee – down one side for 1 set, back to the top for 2nd set, down the other side for 3rd set, back to the top to plank and wait. Sit Ups – PAX grumbling that more than their shoes were getting wet. Hand Release Merkins – yup, lets get the front side wet and dirty too. Jump Squats, Dr Ws and wrap up with Carolina Dry Docks.

    Thing 3: 4 groups at the House of Pain. Bear Crawl up the levee, 3 burpees, bear crawl back down (timer). Pull Ups, Sit Ups, Hand Release Merkins. Got through 2 cycles. If there was any remaining doubt about shoes – the 6 inch puddle under the pull up bars solved that problem.

    Thing 4: Across the street to the planters for a few rounds of RLSU, LLSU, Dips, Box Jumps

    COT: Cracklin’, we’ve got your back through prayer and action. QSource on Language, which gave YHC a chance to talk about one of my NY Resolutions: to better watch my own language – not only remove cursing, but also enhance the quality of my language. Speak intentionally, reflect not only the person I am but the person I hope to be.

    Thanks for the chance to lead – and trust me, the shoes should be dry by Okwata next week.

  • 385ish 6-10 Stomp using the improved Straight-Six Method – from Heisenberg

    To assist Frac and me in accomplishing the January ISI goal of 3,100 burpees, I signed up to Q the 385-ish running of the 610 Stomp. I devised a simple algorithm to perform 10 burpees every 6 minutes to keep the math simple. I announced we would run out and back along the Bayou Saint John route, turning around at the 21-minute mark or 5:51. We would perform ten burpees every 6 minutes. So starting at 5:30, the PAX would perform ten burpees at 5:36, 5:42; 5:48, 5:54, 6:00, 6:06; 6:12 for a total of 70 burpees and, time permitting, finish with 10 to seal the deal. We were all in synch at 5:36; then chaos resulted as the lead pack failed to perform the next set at 5:42. Instead, they started the 2nd set of burpees at 5:43. Evidently, the original 610 Stomp used a much more complex algorithm requiring a six-minute and 1-minute timer. So back in the old days, the OG’s would repeat a 6+1 round where they would run for six minutes – burpee/walk for 1 minute, then repeat. I like my Straight-6 method as it allows for more burpees. Next, 610 Q I will hand out cheat sheets to avoid confusion and get the full 80 burpees in the allotted 45 minutes.

  • My Poor Decisions are Your Great Workout – from Glitter Balls

    Holiday parties are in full swing (’tis the season) and YHC had Friday and Saturday night engagements.

    It’s great to see friends and loved ones through the holidays and to celebrate with them. What’s not so great is how you feel after you celebrate.

    Tool voluntold me I had the Q this morning but in all honesty, I might have picked it up anyway, it’s good to exorcise the demons after a weekend of fun and frivolity.

    I’ve made it a habit in my life to find out important historical events of certain days or notable births/deaths. Fun fact, December 5 1901 is the day Walt Disney was born. I wonder what we can wring out of that.

    Warmup:

    20x SSH, Arm Circles, IW, Grass Grabbers – now the blood is moving, let’s start.

    Thang:

    5 Block Burpees OYO

    1- Partner Lunge Walks to top of ramp and runs back

    50 Walt Disney Worlds (Wide Merkin into Diamond Merkin)
    100 Block LBC
    150 Calf Raises

    2- Partner Bearcrawls to top of ramp and runs back

    50 Overhead Press
    100 Heavy Freddies
    150 Step Up

    3- Partner Bernie Sanders to gate and runs back
    50 Chest Press
    100 Curls
    150 Squats

    Mary: J-Lo, Penguins, Flutter Kicks (block above head), Big Boy Situps, Reverse Crunches, Box Cutters, Decline Shoulder Taps (probably 1 or 2 I forgot).

    COT.

    I offered up to PAX to keep in mind the holidays are a tough time for many, especially those grieving, lonely or less fortunate. While many of us are blessed with health, family and comfort, many are not and it’s important that we all hold them in our hearts and in our prayers through this time of year.

    SYITG
    -GB