F3 New Orleans

Tag: Say Cheese

  • Respect, Respect

    Today’s Q goal was to get a good full body workout and to keep moving. 13 PAX showed up for the beat down.

    At 0530 the warm up began.

    Smurf jacks, Peter Parker’s, Froggies, Parker Peter’s, Don Quixote, Arms circles

    The Thang: 45 secs per exercise, 10 second rest between each.

    Prisoner squat, Jack knife, Hand release pushups, Carolina dry docks, Wife pleasers, Jump Squats, American hammer, Dive bomber pushups, Alternating plank toe touch,

    After completing these workouts for two round we moseyed to the wall for some “line of fire.” First, at the wall, we did Rocky Balboa for a little extra warm up. For the “line of fire” the PAX did a wall sit, while each Pax down the line did 10 donkey kicks. Next round was wall sits, donkey kicks, then they held the high plank. Next, they held the high plank and did shoulder taps. Lastly they held the high plank and did Peter Parker’s. With 3 minutes remaining more Rocky Balboa were due.

    We closed with good spirits and a COT.

  • Reflecting on 9/11

    The Jewel of The View, known as The Star, was the place where 3 Pax, a shovel flag, and a bike converged to reflect upon what happened this day 19 years ago. A brief disclaimer was given, followed by some facts from that sad day. A total of 2,977 people were killed in NYC, Washington DC, and in a field outside of Shanksville, PA. Of that total, 2,753 were killed when 2 of the 4 hijacked planes crashed into the north and south towers of the World Trade Center, causing them to collapse. Of that total, 343 NYC Firefighters, 23 NYC Police Officers, and 37 officers of the Port Authority were killed running into harms way to attempt a rescue. The world lost many heroes that day.

    Warmup

    • SSH IC x 31
    • GG IC x 10
    • Hillbillies IC x 15
    • AC IC x 20 fwd and back
    • Abe Vigodas IC x 10

    EMOM

    • 10 Burpees Every Minute On the Minute for 10 minutes

    Mosey to the bench and table for Stations:

    • Station 1 – Dips AMRAP
    • Station 2 – Step ups AMRAP
    • Station 3 – Bear Crawl to top of the levee, 5 plank jacks, run back down (timer)
    • Rinse and Repeat x 3

    Ring of Fire

    • Plank Position with 10 Merkins x 3 times around
    • Al Gore with 10 Monkey Humpers x 3 time around

    Mary

    • Flutter kicks, V-Ups, Reverse Crunches, Dying Cockroach, LBC’s, Freddie Mercury’s, and finished with some Static Wife Pleasers
    • This was a round robin style Mary.

    COT with announcements, intentions, and a prayer to the Sky Q

    NMM

    • What better way to start the day then with 100 Burpees in 10 minutes!
    • YHC once did the Ring of Fire with Catfish, just the two of us, and it sucked. Having three in the Ring of Fire is no better.
    • Having the round robin Mary is a great way to get the other Pax involved in counting cadence.
    • Get your scores in for IPC week 2. If you want a jump on week 3, join the Kennah/Metry crew at the end of Power Blvd and the levee on Monday.

    SYITG

  • Cool Breeze at Whoopie

    Cooler weather, but still a hot beat down

    With a fresh core of new blood and the venerable Mahatma, circled up at the concrete area of the levee for Warming the joints

    15 each of:
    Arm Circles fwd/bkwd
    Hill BIllies
    Imperial Walkers
    SSH
    Grass Grabbers

    Introducing the new guys to 21’s
    SSH, Abe Vigoda’s, Mountain Climbers

    Main Thang
    Introducing 7 of Diamonds using the levee
    Starting on top, then down,up and over then up again to beginning.
    7 Merkins
    14 Bonnie Blairs ( 1-1)
    21 Squats
    28 Flutter kicks (2-1)
    21 Squats
    14 Bonnie Blairs
    7 Merkins

    Revisit 21’s
    SSH, then facing out of the circle, ABE VIGODA’s
    With a few min remaining 5 sets of Static Wife Pleasers
    Then IN a circle in cadence , 1 Puchup, then shuffle to teh right counterclockwise to we get to the start of the circle.

    We done!
    Count, Names, Announcnedment about Lake Charles service opportunities, Prayer
    Great work guys!!



  • 7 Stars and a Flag with a View

    YHC arrived to the view, planted a shovel flag, and watched as eager Pax arrived in the gloom. At 0530, a disclaimer was given, followed by a short mosey across the bike path.

    Warmup

    • SSH IC x 31
    • GG IC x 10
    • Hillbillies IC x 20
    • Abe Vigodas IC x 10
    • AC IC x 20 (fwd and back)
    • Imperial Squat Walkers IC x 10

    Shock and Awe

    • SSH IC x 5 – 10 Burpees OYO
    • SSH IC x 5 – 9 Burpees OYO
    • SSH IC x 5 – 8 Burpees OYO
    • You get the idea….
    • SSH IC x 5 – 2 Burpees OYO
    • SSH IC x 5 – 10 (never 1) Burpees OYO

    Triple Nickle

    • At the base of the levee – Squats x 5 – Bear Crawl up levee
    • At top of levee – Bobby Hurley x 5 – Run down other side
    • At base of levee – Squats x 5 – Bear Crawl up levee
    • At top of levee – Bobby Hurley x 5 – Run down to starting point
    • That was one evolution – Rinse and Repeat x 5

    Ring of Fire

    • Hold Al Gore, each Pax does 10 Jungle Boi Squats 2 Spoonz style (count to 5 then next pax starts) – Pass around x 3
    • Hold Plank Position, each Pax does 10 merkins – Pass around x 3
    • Continually do Monkey Humpers, each Pax does 10 squats – Pass around x 3

    Final Push

    • Flutter Kicks IC x 20
    • Sudden Change – 10 Burpees OYO
    • Pax choice of exercise – call the exercise and the cadence, included Penguins, Hip Flexors, Reverse Crunches, and Tin Snips
    • Ended with Catalina Wine Mixers x 10

    COT with Announcements, Intentions, Prayer to Sky Q

    NMM

    • Glad to see Thumb War make it out to the View
    • The Shock and Awe drill never gets old – there’s always at least one Pax that thinks we’re going to do 1 Burpee, but we never do!
    • So, the Triple Nickle routine was probably not named quite right. Probably should have called it the Quintuple Nickle……
    • The Burpee is the perfect exercise, and YHC is trying to get back to where they are a little easier to do, but it is a struggle!
    • Coffeteria enjoyed by Pax from both the View and the Uptowner at PJ’s!

    SYITG

  • Easy Breezy Workout @ The View?

    My intention was a nice stretchy, mobility style workout. But we got a lot more than we bargained for.

    Warmsies

    SSH @ 15 -4 count
    Bat Wings @ 10 Each -4 count
    Abe Vigoda’s @ 10 -4 count
    Grass Grabbers @ 10 -4Count

    Mosey to top of concrete

    Thang 1
    5 rounds of 10 reps
    Dive Bomber Push ups
    Superman for 5 sec x 10
    Static Wife Pleaser 5 sec x 10

    Thang 2
    3 Rounds
    Inch Worm 8 count 5x
    Lunge around the world 8 count 5x
    Bow/Boat hold 5 sec 5x

    trot over to the wall –
    Wall walk with feet on the wall 10 x OYO, Pushups optional

    Trouble –
    Hop on top of wall for Warrior 1 Yoga Left-Right while trying NOT to fall off the wall
    Hop down, mosey to end of gravel rod by pumping station. Run up to top of levee 10 Squat, run down to bike path, 20 LBCs

    Run to top, 10 Squats, And We’re done!!

    COT etc.


  • Stars of the View

    4 pax started their day off living right by posting at The View where a round robin Q took place. YHC led the warmup with SSH, Hillbillies and Bat Wings.

    Papa Smurf took the Pax to the benches for Stations.

    • Station 1- step ups AMRAP
    • Station 2 – Incline merkins AMRAP
    • Station 3 – Crunchy Frog on bench AMRAP
    • Station 4 – Burpees x 20 – Timer
    • Rinse and Repeat

    Door Dash brought the Ring of Fire.

    • Hold Al Gore with each pax doing jump squats x 10 going around twice
    • Hold plank position with each pax doing dive bombers x 10 going around twice.

    YHC closed it out with Mental Fortitude:

    • SSH IC x 7 followed by 6 in silence – all pax must stop together or face penalty. Repeat x 3 with different numbers.
    • Penalty 1 – Burpees x 10
    • Penalty 2 – Merkins x 20
    • Penalty 3 – Burpees x 10

    End with COT

    NMM

    During the ring of fire Papa Smurf asked about the SSH penalty thing, so YHC introduced it. Door Dash seemed to enjoy the penalties!

    Papa Smurf threw the 20 burpees out there for stations, then said only do 10 in the second round. However, he still did 20, which pushed each pax to follow suit!

    Papa Smurf mentioned he knew a couple that rode out Hurricane Laura in Lake Charles in a closet, but they were old, like 35 or 40…..😂

    T- Claps to the Pax for pushing through together! Well done!

    SYITG

  • New Blood @ da View

    Our PAX honored with 4 new HIMs, some new to f3, one is an alum (Woodstock). Thanks to our raving fans Door Dash and Papa Smurf for reaching out to this crew. They are already a PAX to themselves lead by WingNut. We hope to see more of these guys.

    Warmup – Bat wings @ 10 a piece on a 4 count, Hill Billies @ 15, Abe Vigodas @ 20 , Grass Grabbers @ 20

    Start with some fun – @revsox showed us this game last week, you setup a target unknown to the PAX, then divied into two teams and kick baseballs one at a time around till you find the target and get your team’s ball into that target. We took this over the levee and back and down the bike path. It was fun and a good team game.

    Now the beatdown – 11’s across the Bay of Pigs. Squats-Merkins, on last leg , 20 Rocky Balboas, every 2 squares.

    End with COT, prayer.