F3 New Orleans

Tag: Saban

  • Run Foundry Run – from Snooze

    Legs were heavy for those of us that opted to join Saban a day earlier on his sadistic 8.5+ mile jaunt through the city. Soreness be damned, though, because RCR is upon us. So let’s get some more miles in…

    Warm-up

    We moseyed to the track for a brief warm-up consisting of: Side Straddle Hop x 20, Windmills x 15, Grass Grabbers x 15, Imperial Walkers x 15, Arm circles x 10 (both ways), and 8 count Body Builders x 10.

    The Thang

    In order to avoid any PAX (YHC included) griping about puddles on the track, we moseyed over to the covered area in front of the Children’s Museum.

    25 Merkins – 1 lap down the LCH ramp, around the traffic circle, and back (approx. 1/4 mile)
    25 Merkins, 25 LBCs – 1 lap
    25 Merkins, 25 LBCs, 25 Carolina dry-docks – 1 lap
    25 Merkins, 25 LBCs, 25 Carolina dry-docks, 25 LBTs – 1 lap
    25 LBCs, 25 Carolina dry-docks, 25 LBTs – 2 laps
    25 Carolina dry-docks, 25 LBTs – 3 laps
    25 LBTs – 4 laps

    This was the plan, but we had to modify and cut it short due to time. After a mosey back to the flag and COT, we logged almost 3.5 miles.

    As always, thanks for the opportunity to lead.

  • No Asses in the Grasses – from Baywatch

    It was a nice, balmy morning at the lakefront as 10 PAX gathered for a beatdown. The pre-run Lakeview crew arrived with a minute to spare, including Breadsticks who was apparently worried that YHC had wet and grassy ideas. After disclosures were given, we moseyed around the fountain and over to the waterfront for a warmup as I assured the PAX grass wasn’t on the menu today.

    30 SSH IC
    25 Hillbillies IC
    15 Arm circles IC F/B
    15 overhead claps IC
    15 seal claps IC
    15 concrete grabbers IC (had to make sure grass was avoided)

    Next, we moseyed down to the bridge. All the Pax lined up facing the water at the top of the incline. While one PAX ran across the bridge and back, everyone else did decline merkins or flutter kicks. We rotated each round between merkins and flutter kicks.

    After 6 rounds we moseyed over the bridge and a little further down the water front. We then did a 10 light pole doozy. We did 5 burpees at each light pole while alternating between bear crawls and jogging to the poles. So, we bear crawled to light pole 1, did 5 burpees, ran to light pole 2, did 5 burpees and so forth until we reached light pole 10 and completed 50 burpees.

    Next, we moseyed back to the bridge for 4 more rounds of alternating merkins (inclined this time) and flutter kicks. Then it was back to the warmup spot for 25 step-ups, 20 shoulder taps, 15 dips, 10 squats, and 5 8-count bodybuilders.

    To close it out, we did 20 dying cockroaches, 20 wife pleasers, and 20 leg raises. Then back to the flag for CoT.

  • 36 degrees, 36 reps – from Rudy

    Brrr.. It was chilly this morning. There’s only one way to stay warm. That’s right – break out the Lucky Bear. That’ll keep YHC warm! But it definitely prompted some strange looks from the other folks getting an early workout under the shelter. BUT I WAS WARM.

    The LVCC was apparently chilly, so Snooze, Mama’s Pride and Kuch waited as long as possible before emerging for the workout. Frac, confused by a large green fuzzy thing, joined the OTHER PAX for his pre-thang burpees. Baywatch, wearing 17 layers, looked almost as warm as YHC. And then Saban. Brave Saban wearing his shorts. What’s he thinking…

    At 5:28, Mahatma decided that it was time for the workout to get started. Patience, big chief! At 5:30, YHC issued the disclaimer. And we were off.

    Warm Up: some stretching, then SSH x36 (one rep for each degree that the Mini reported this am).

    Thing #1: Lucky 7s. 7 minutes. Each minute, 7 burpees then finish out the minute with exercise that YHC names. Kuch was strangely quiet, after griping that his heart rate wasn’t moving during the warm up. FInish with 1 more burpee for an even 50.

    Thing #2: Grab some bricks from the Mini, and lets head to the mountain. Going up and over, we’ll stop at the half-way, top, 3-quarter and bottom. At each stop, the PAX will do 36 reps. But… If you finish early, keep rep’ing until the 6 finishes the 36 reps. YHC won’t point fingers, but a certain jolly green figure was usually leading up the rear. Situps, Squats, Twists, American Hammer, Calf Raises, Carolina Dry Docks, Shoulder Taps and Newton Cradles.

    OK, I GREATLY underestimated how hard 36 Newton Cradles (2 is 1) would be. That took a while, and several pauses. Yikes.

    Mosey back to the shelter for 2 rounds of 18x Wonder Bras in the peoples chair.

    COT: Prayers of comfort for Frac’s sister, having just lost her husband at too early of an age. Thanks, PAX, for dragging yourselves out of the warm comfort of your beds to start the day pushing me to be a better man.

  • MLK – from Backed up

    Today we celebrated Martin Luther King Jr.’s life and intense, arduous civil rights struggle.
    For warm-ups:
    15 Side Straddle Hops to commemorate his Jan. 15th Birthday
    9 Abe Vigodas to represent him skipping 9th grade
    12 arm circles (12 front/12 back) to represent him skipping the 12th grade
    15 Mountain Climbers to represent how old he was when he entered college at Moorehouse
    30 Burpees to represent the 30 times he was imprisoned.

    For the workout Part 1:
    55 Kettlebell Swings to represent the year 1955 when he earned his doctorate in systematic theology from Boston University.
    63 Step-ups represent the year 1963, the year he gave his famous I have a Dream Speech in Washington DC
    68 Lunges to remember the year 1968 he was assassinated in Memphis
    83 Plank jacks to represent the year Ronald Regan made MLK Day an official federal holiday.

    For the workout Part 2:
    While listening to the entirety of his “I have a Dream” speech, we did a Diego. Partners took turns running a short loop and doing the following exercises.
    100 Merkins
    150 Overhead Presses
    200 LBCs
    250 Block Curls
    300 Squats

    Those present:
    Backed Up (Q)
    Bread Sticks
    Kuch
    Saban

  • Bringing Heavy to Wisner – from Vagabond

    Warmup

    Each pax chose a weight ranging from 25 lbs to 60 lbs, including ruck sacks, weighted vests, sandbags, etc. – carried throughout beatdown in double time across the mountain and back stopping at various intervals for 3 exercises.

    Black Jack 21s (21 reps apiece)

    Light
    -merkin
    -prisoner kneel
    -flutter kick 2is1

    Base 1
    -burpees
    -lunges 2is1
    -sit-ups

    Middle 1
    -donkey kicks
    -imperial squat walkers (4ct)
    -incline wife pleasers

    Base 2
    -alternating toe taps 2is1
    -Bobby Hurley
    -box cutters 1is1

    Middle 2
    -plank ups (4 ct)
    -bob & weave
    -v ups

    Base 2
    -shoulder tap 2is1
    -low slow squat with weight
    -on back alternating toe taps

    Light (did not complete)
    -Nolan Ryan
    -side squat with weight
    -hello dolly

    Extra: Mary

    COT and reminder of F3 Mission

  • Non-Traditional 610 Stompees – from Catfish

    Conditions – Chilly, but not as bad as Monday

    The Thang

    10 PAX started with 10 burpees, then began the run. 20 minutes out, 20 minutes back, stopping for 10 burpees every 5 minutes.

    For the remainder, grabbed 20 LBTs in cadence, and 10 more burpees for a full 100. Finished up with CoT.

  • Cold and Windy Tabata – from Snooze

    Nine PAX decided to test out the adage that one can’t get cold while lifting cinder blocks. While I believe this still to be true, this adage clearly does not account for howling winds along with frigid temperatures. Despite lots and lots of coupon lifting, it was cold. Very, very cold.

    Warm (sorta) Up:

    SSH x 20
    Windmills x 10
    8 Count BBs x 10
    Self-love OYO

    The Thang

    TABATA!!

    40 seconds of work; 12 seconds of rest; 4 rounds.

    1. Alternating Hand Block Merkins
    2. Goblet Squats
    3. Curl Presses
    4. Heavy Freddies
    5. Blockees
    6. Block Swings
    7. Overhead Press
    8. Block Flutter Kicks
    9. Block Merkins
    10. Block Lunges
    11. Block Rows
    12. Windshield Wipers

    This took us right on into COT. As always, thanks for the opportunity to lead.

  • Crawlin’ Into Daylight – from Baywatch

    Another glorious Wednesday morning brought out 9 PAX to test themselves at The Foundry. The disclaimer was given and we moseyed over to the track for a warmup.

    SSH 30 IC
    Arm Circles F/B 15 IC
    Peter Parker 20 IC
    Parker Peter 20 IC
    Imperial Walkers 20 IC I’ll
    Hillbillies 20 IC
    Monkey Merkins 10 IC

    After an Indian Run to The Foundry, we paired up for 2 rounds of:

    G1–pull ups
    G2–Decline merkins
    G3–BBS
    G4–leg raises
    G5–Timer group runs to track and does 5 burpees.

    Then we moseyed back to the track stopping at each light pole along the way for 5 air squats. Once back at the track, the real fun started…Bataan Death Crawls!

    From the F3 Exicon—A combination of Catch Me If You Can and a traditional Bear Crawl. The last person drops and does 5 Burpees,
    while the rest of the Pax Bear Crawl in a line. After completing the Burpees, the last guy runs to catch the group, tapping the (new) last Pax on the shoulder, who then stops to begin his 5 Burpees, while the (former) last guy continues on to the front of the line. Continue until all Pax have performed a set of Burpees, until the Q calls it or a certain distance has been reached.

    We did one full rotation. With PAX growing weary, we halted and did one last hurrah called Black Jacks. In short, it’s basically 11s but instead of 11s you do 21s. We did merkins on one end and BBSs on the other with about a 20 yard run in between. About halfway through the clock struck 6:15 and we headed back to the flag for COT.

  • SwoleFest has Backblasts too – from Thumb War

    Mosey over the bridge to the Labyrinth for Warmup:

    SSH
    Hillbillies
    Grass grabbers
    Peter Parkers
    Parker peters
    Mountain climbers
    Arm Circles F & B
    Self love

    *All In Cadence

    THANG – DORA:

    *Partner up with 2 blocks. Pax 1 carries the block for a trip up and leaves at the top for Pax 2 to pick up return the block back to the start when it’s his turn.

    Exercises
    50 block burpees
    100 Block Merkins
    200 LBC’s no block
    300 Squats with block
    200 Freddie mercuries no block (2 is 1)
    100 block swings
    50 thrusters

    Saban’s team finished up first and he started some Mary as the pax finished up.

    YHC’s team finished up as Six at 6:13 with just enough time finish this week’s edition of Swole Fest with guns work and Colt 45’s. (Visit Exicon for description).

    COT with spoken prayer intentions for Gabby’s family still grieving the loss of his Father in Law and for the Pearl Harbor anniversary and former, current and future veterans. Announcements:
    -City Park Clean up this Saturday after The Ship
    -F3 Christmas celebration next Saturday. Bring the M’s and 2.0’s

    *YHC had a playlist to push us through and Amnesty approved!!

  • Death by Peter Rabbit – from Baywatch

    15 PAX met in the early Monday morning gloom to get swole…and get swole we did. After a disclaimer and a pronouncement of the F3 tenets, we began.

    Warmup:
    1. SSH 25x IC
    2. Grass grabbers 10x IC
    3. Abe Vagodas 10x IC
    4. Overhead claps 20x IC
    5. Seal claps 20x IC
    6. Self love OYO
    7. 5 Blockees OYO

    The Thang:

    5 rounds

    20 Murder Bunnies>25 switch merkins>walk back to start with coupon over head>25 squat press>run the loop. Each round reps for switch merkins and squat presses decreased by 5. So, the last round was 5 switch merkins/5 squat press. If you finish early, you kept doing the last round until the six finished.

    Next came the rings of fire. First ring was flutter kicks with block. Static hold of 6 inches. Second ring was Floyd Mayweather with a block tap (2 is 1) with static plank.

    Lastly, we circled up for some abs. 25 reps IC for each exercises, which included Freddy Mercury’s, penguins, windshield washers over block, X ups, leg raises, and American hammers.

    Closed it out with the COT.