F3 New Orleans

Tag: Shorty

  • Track Work

    7 men gathered in the chilly gloom to better themselves today.  Instead of venturing down the usual Stomp route (honestly…it’s been so long…i didn’t know what usual was anymore), YHC choose to play it safe and get after it on the track.  We were off…but first…

    DISCLAIMER

    The Thang

    Mosey over and around the track one time, then circle up for a quick warmup:

    15x SSHs IC
    6x Don Quixotes IC
    6x Good Mornings IC

    YHC explained to beatdown to come…1 min AMRAP of an exercise, then a lap around the track….plank and wait for the six.

    Exercises:
    1) Squat Jacks
    2) Switch Kicks
    3) Jump Knee Tucks
    4) Speed Knee Curls
    … 12 count by Woz…
    5) Burpees
    6) Frog Jumps (Front/Back)…Cowbell had an advantage of course (this joke never gets old!)
    7) Low Plank Parker Peters
    8) Plank Jacks (Modify 1min to 3min to handle the daily challenge) #ISI Tclaps Turbo!

    Slowzy back to the flagless AO, where we had a Plankorama OYO for the last 2min.  Pax gathered around for the COT, which included the Countoff, Nameorama, Shoutouts and a Prayer.

    The Pax moved quickly through this beatdown. Well done, men!  Time flies when you are having fun….Oh, yeah…no more Hate for YHC!

    Thanks for letting me lead!

    Moleskin

    Miss you guys.  Definitely needed this beatdown to get my ass back in shape.  Best way to start the day!

    Tough Mudder is this weekend.  Good luck to the guys getting after it!

     

  • Skeeters!

    Disclaimer…

    Mosey to rock pile for brief warmup:

    SSHx25/Peter Parkerx25/Arm C.x20(front&back)/Abe Vigodax15/IWx25…grab a rock, one that travels well.

    Mosey to the track…here’s where things get dicey, at least for the slow learners.

    Split up into 2 pax.  Pax one stays put – 8 squats in cadence, then a run to catch Pax 2.  Pax 2 immediately runs(while Pax 1 squatting) 1/4 with 2 rocks, puts rocks down(or hands off), and they do 8 squats in cadence.  Flapjack style.

    Next up is 8 Merkins…you know the drill.

    Two laps around the track repeating those two exercises.

    Not a great explanation, but I am available for verbal communication if needed.

    Mosey to the shelter…

    Pax 1 human chair while Pax 2 does Dipsx20 in cadence…flapjack.

    Pax 1 human chair(rock above head) while Pax 2 does I. Merkinsx10 in cadence…flapjack

    Pax 1 human chair(rock held out) while Pax 2 does Derkinsx10 in cadence…flapjack

    Mosey to the field of skeeters…

    Rock Curlsx20, slowing down after 10/rock squatsx20, slowing down after 12…”mosquitos are killing me…can we please move?”

    Mosey to concrete….

    Rock dipsx20, slowing down after 10/LBC’sx35…”mosquitos are killing me!”

    Mosey to Rock pile to unload and sprint to flag.

    CO, NameO, Announc, Intentions, Prayer….

  • Back To Work

    Pre Thang: YHC has been on IR/family duty since some time in September and has posted only a handful of times over the last few months… Feeling the need to do more than run has been overwhelming. Today in the 36 degree gloom at 05:20 the shovel flag was planted and the pax trickled into the AO. At 05:30 six of us took off. By the time we hit the warmup area we were 10 strong.

    The Thang: Warmup in front of TU: Low Slow Squat x 20, Plank Jack x 30, Imp Walker x 20, Mtn Climber x 30, Hillbilly x 20. Mosey to the Mtn.

    Line up shoulder to shoulder and lunge walk up the first incline, then run OYO to the top w stops on the church side for Squats x 25 and LU side for LBCs x25. Plank at the top.

    Six MOM at the top:  R Twist x 20, Flutterkick x 25, Dying Roach x 20, LBT x 25, Real Freddie x 20, High Dolly x 25.

    Slow Mosey down to DC quad benches. LLSU x20, sit ups w feet on bench x 25, RLSU x 20.

    Mosey back to the flag for Low Slow Squats x 20.

    *All group exercises done IC…

    COT w shoutout by YHC.

    Moleskin:  Great to be back out in the gloom. The camaraderie was missed as much as the workout. If you’re reading this and haven’t been out in a while, get up and get after it ASAP! There truly is no better feeling than a good workout with a like minded group of guys. It’s invigorarating to say the least and truly fulfilling to have the privilege to sharpen the iron with my F3 brothers. Thanks for the opportunity to lead

    Good Times!

    Roots

  • Winter is Coming….nah..It’s Here!

    “Iron sharpens iron” – F3

    It was so cold this gloom, but three merry men gathered in the Arctic Tundra to better themselves with YHC.  Nothing to say at the start, we were shivering…so we were off, but first…

    DISCLAIMER

    The Thang

    Warm-up mosey/karioki/backpedal around the Mardi Gras fountain with backs facing the lake…gotta keep your face safe from wind burn, and then over the levee to avoid the windchill.

    COP #1: Must-Needed Warmup

    10x SSH IC
    10x Plank Jacks IC
    10x SSH IC
    10x Cowbell Jacks IC (yep, same Squat Jack joke in 2018)
    10x Seal Jacks IC

    Nice and toasty!  Line up in the street by a lamp post, let’s call it Lamp#2.

    OYO: Sprint Circuit

    YHC loves circuits..and circuits love the Pax…

    • Sprint to Lamp#3
    • Exercise A
    • Jog (faster than a mosey) thru Lamp#2 to Lamp#1
    • Exercise B
    • Sprint back to Lamp#2
    • Plank and wait for six
    • Mary Exercise

    We did four rounds of this circuit:

    Round 1: Exercise A = 15x Merkins; Exercise B = 15x Squats; Mary = 20x LBCs
    Round 2: Exercise A = 15x Merkins; Exercise B = 15x Squats; Mary = 15x Flutters & 15x Hello Dolly
    Round 3: Exercise A = 10x Burpees; Exercise B = 10x Jump Lunges; Mary = 8x Hi/Low Plank Walk (R/L sides)
    Round 4: Exercise A = 10x Burpees; Exercise B = 10x Jump Lunges; Mary = 30x Putins

    JV scared a Great Dane and his owner on the the fourth sprint….he ran right at the dog…of course, JV won the game of chicken, and the Pax won by not getting a visit from the men in blue!  I guess this is his way to say “Good Morning!”

    Mosey down towards Canal and circle up.

    COP #2: Jack Webbs (1:2 Ratio)

    A Merkin followed by 2x Air Presses, increase Merks by 1 and Presses by 2….YHC chickened out and stopped the work at 8x Merkins. Pax called me out:

    startled peter macnicol GIF by Ghostbusters

    As you see, YHC has been sick (probably had what Rudy had) all week, and I was a leaky faucet of mucus this gloom…TMI? So we did an 8 count. #QwhatUcanDo

    Mosey over to Canal and circle up for instructions.

    OYO: Animal Parade

    Three laps up the levee, transform into animal, run down the levee on the other side, and walk over to the start.

    Lap 1 = Bear Crawl
    Lap 2 = Duck Walk
    Lap 3 = Frog Hop

    Mosey back to the flag, where we held the COT (Countoff, Nameorama, Shoutouts, and a Prayer).  Thanks for letting me lead this fine group of Pax!

    Moleskin

    There isn’t a better feeling than to go thru a freezing weather beatdown with your F3 Brothers…. get out that nice and toasty fartsack and post tomorrow with Roots @ WPM or with ???? @ the Uptowner (we need a Q to sign up!).

    Word on the street is that Rudy went pie shopping today for Da Parish…post at The Mothership to check out what flavor pie he gets!  Here was a picture of Rudy (left) and Da Parish (right) after the game:

    Fun

    CSAUP Alert:  Jackson Day Race is this Sunday!  Check with Da Parish for details..of course, after he eats his Humble Pie (this is my guess).