F3 New Orleans

Tag: Snooze

  • St. Paddy’s Day Brick Fest – from Rudy

    The Playlist: https://open.spotify.com/playlist/04wIJSMgALwapngjBJXwXP?si=dH03I0VjQ0qMJMSTUS5oqA

    11 PAX joined YHC for a St. Paddy’s morning fest. Humid, and warm. Good to see some old faces (looking at you Amnesty) and new (Sir Purr! Welcome back to workout #2!)

    Lots of green around the horn. Bongo didn’t get the message, but pointed to his light green light on his workout watch as if that counted. Catfish also didn’t get the message, but no PAX had the audacity to call him out for it. Much debate on whether Saban’s yellow-ish highlighter tank was closer to Green than Kuch’s Aqua Athleisure shorts. Thanks to Snooze and Da Parish for CLEARLY wearing their finery. The mom’s of the group (Ya Mom ‘n’ Dem, Mama’s Pride) – B- for effort on the attire front….

    Disclaimer, then open up the Pot o’ Gold (i.e., YHC’s Mini) to grab 2 of the red-colored Bars o’ Gold (i.e., “Bricks”). Head to the track.

    Quick warmup with some stretching, SSH and IW. Then b/c YHC had often wanted to try it – lets do Bat Wings with the bricks. That’s a good challenge. It will make a return appearance.

    The Thang:

    Queue up the Irish Music. We’ll rinse and repeat a tabata-ish workout. 4 Rounds of Exercises (45 seconds on, 15 second rest), then a Lap aruond the track (everything with the bricks).

    + Round 1: Seal Claps, Dying Brick-roaches, Lunges, 8 count body-builders.
    + Round 2: Floyd Mayweathers, Crunchy BrickFrogs, Calf Raises (awkward…), 8 count body-builders.
    + Round 3: Merkins, Irish Twists, Monkey Humpers, 8 count body-builders
    + Round 4: Newston’s Cradle, LBBCs (Little Baby Brick Crunches), Squats, 8 count body builders
    + Round 5: T Merkins, Brick-guins, Side Lunges, 8 count body-builders

    Back to the flag. YHC had grand ambitions of getting lots more 8 counts in. But I greatly underestimated the time it would take us in total to run a mile carrying bricks. So OYO over the course of the day – everyone owes about 300 more 8 counts (to commemorate the 1 year anniversary of the initial 8 count challenge, increasing by 1 per day until “No more covid restrictions for the great state of Louisiana”).

    COT: Countoff, Name-o-Rama (Sir Purr? Surr Pur?), Announcements and closing out with a prayer. YHC especially wants to thank the “75 Soft” group under whose strict tutelage YHC has been driven to keep reading his bible. Specifically, messages over the last few days have emphasized import of Evangelizing. Its not sufficient for us to just hear good works, or even do good works. We need to be inspiring others through our actions. That applies spiritually, professionally, personally. Thanks 75 Soft-ers.

  • Foundry Leg Furnace (The Foundry 2021-03-10) – from Catfish

    8 PAX at the Foundry this morning.

    Started with a mosey over to the track for abe vigodas, grass grabbers, and 8-counts.

    Moseyed to back of the museum for a wall-sit / bat wings / leg beatdown. Started with wall-sit + forward arm circles, then low slow squats. Next, wall-sit + backward arm circles, then lunges. Next, wall-sit + overhead claps, then monkey humpers. Next, wall-sit + seal claps, then imperial squat walkers. Finally, wall-sit + moroccan night clubs.

    Moseyed to museum side steps for calf raises – normal, then toes in, then toes out. Topped off with left leg only, then right leg only. Brutal.

    Moseyed to the front of the museum for deep-sea divers. Then grabbed LBCs, flutter kicks, freddie mercuries, and peter parker peters to round out the core burn.

    Back of museum again for donkey kicks, just to be sure our legs would feel it later.

    Indian run back to flag zone. On the way, found a young lady who was stuck in the mud due to a parking job gone horrifically awry. PAX scrummed up on the car and successfully extricated it from the mire. Good deed for the day accomplished.

    Back to flag for EMOM burpees and OYO merkins to finish out. COT to close.

  • Swole Fest Season a-coming – from Thumb War

    Warmup

    Arm circles front IC x 10
    Arm Circles back IC x 10
    Mountain Climbers IC x 15
    Hillbillies IC x 15
    Self love IC x 10
    grass grabbers IC x 10
    SSH x 15

    Big Thang DIEGO with playlist https://open.spotify.com/playlist/55D15Y3SdrOaTuiOxVFaeN?si=oyoNW8GKQEOLu2G8-t9cHQ

    Partner Up – P1 Run to the bridge, while P2 starts
    100 overhead presses
    150 chest presses
    200 LBC (no block)
    250 Block Curls
    300 Squats with block

    Pax finished in about 20 mins

    Alternating Step ups – 10 each side total of 20

    30 calf raises on the parking lot bumpers

    1 Ring of Fire with push ups and planks

    Still had time to kill so at Kuch’s suggestion, Pax
    jogged to Foundry for a Quarter Murph

    Circled up Mary:
    Freddy Mercurys IC
    Hello Dollys 10 IC
    Dealer’s choice Catfish Leg Raises 15 IC

    COT where we named FNG Brown Out.

    Enjoyed leading on this beautiful cool morning in City Park!

  • Mobility is required for Momentum – from Triple Shift

    Noun – Mobility – the ability to move freely and easily

    With the passage of time, things always tend to fall into a rut or ravine…depending on how bad it gets. Because we focus so much of our time on getting physically stronger to accelerate our health, we forget that regular maintenance should always be included in that formula for peak performance. As I have been battling a nagging achilles injury for over six (6) months, it’s time, to be honest with myself and be intentional about working on my mobility. Now I know you might be thinking out loud, “but we do a stretch at Broga or when we do the Abe Vigodas or grass grabbers in our warm-up.” Well, mobility and flexibility are somewhat related but put simply, flexibility is the ability of a muscle to lengthen and mobility is the ability to control movement through a range of motion.

    WARMUP – I went through a series of slow, methodical movements of squats, butt kicks, hacky sacks, high knees, merkins, etc.

    THANG – I focused mainly on mobility exercises for the Wrists/Hands, Shoulders, and Hips. I led the PAX through the instructional videos and mobility diagrams found at GMB Fitness.

    9 Wrist Mobility & Strength Exercises for Pain-Free Hands & Wrists

    Shoulder Pain: Shoulder Exercises & Movements for Pain Relief

    Hip Exercises for Power and Mobility

    COT – I closed with a prayer of gratitude and that God would provide peace for those who are suffering and encouragement for those who are leading (that’s all of us if you didn’t know by now). In the COT, I shared a wonderful poem from Red Turtle titled ‘The Last Stop’ from F3 St. Louis. Enjoy!

    THE LAST STOP
    Bent and Broken. Wounded and Torn
    Life ripped apart by the ceaseless storm
    Crashing waves blinding the eyes
    Drowning and consuming him with pain and lies
    The clown wakes
    With Shoulders slumped and knees creaking
    It’s 6 am and he is unsure of what he was thinking
    Into the gloom, he decided to stumble and stand
    Surrounded by strangers in a foreign land
    Now he stands, the world still and silent
    Focusing the clown on a cold most violent
    “Back to comfort” whispers the clown
    Back to the warmth to lay it back down.
    The whispered words crawl around inside his head
    Telling the man to go back to playing dead
    Abandon all hope. The man is not enough.
    But as the Man thinks to turn and flee
    To abandon all of the hope he had started to feed
    His friend, like a warrior, appears out of the dark
    Hefting a brick upon his shoulder with an F3 Mark
    The warrior is filled with love, hope, and fire
    Rescuing the sad clown his singular desire
    It was an Emotional Headlock gently and routinely applied
    That had finally brought his broken brother, now OUR Man, to the Pride
    As the warrior hands the brick to OUR Man
    He grins in delight at the outcome of his Plan
    With love in his heart and hope in his eyes, he gives to OUR man a final instruction
    “This is your Coupon which you must not Drop!
    Welcome FNG, you’ve arrived at The Last Stop.”
    – Red Turtle F3STL

  • A Well Thought Out & Executed Fountain Beatdown – from Da Parish

    YHC is well known for his well-planned and thoughtful beatdowns. This would be nondifferent.
    W/U – Lap around Mardi Gras Fountain and circle up in the lawn.
    • SSH
    • IW
    • HB
    • AC
    • MC
    The Thang
    • Mosey around Mardi Gras Fountain. Pick out a plaque and remember it. Circle back up on the lawn where the Q will ask you which Krewe you have chosen. The Q will then conduct an exercise that begins with the same letter as that Krewe. Since YHC has a vast knowledge of the Exicon, this would prove to be so simple that even the freshest of PAX could do it. Right?
    • Line up on the light post on the Lake for BLIMPS. Suicide to each blue light post and back performing the exercise and increasing in increments of 10 for each light post (Big Boy Sit Up, Lunge, Imperial Walker, Merkin, Plank Jacks, Squats)
    • Circle on the Lake for Mary
    Counterama, Namerama, COT
    NMS – Welcomed an FNG, Yezzy and congratulations on your upcoming bundle of joy.
    Thank you for the opportunity to lead,
    Da Parish

  • The Final Freeze – from Fracsac

    6 Pax made a choice to take the DRP on their journey to get right and posted in what is supposed to be the last freezing gloom for a while. With a shovel flag planted, disclaimer was given, then:

    Warmup by starting a mosey around and back to the peristyle for warmup all IC:

    IW x 15
    GG x 10
    AV x 10
    Bat wings x 15 each ending with Moroccan night club x 31
    Peter Parkers x 15
    Shoulder taps x 15
    Mountain climber x 15

    DirtyMacDeuce: 4 sets of 3 x 12 rep exercises (legs arms and core)

    Round 1: Merkins, Step ups, Flutter kicks
    Run to the tracks at Marconi and back

    Round 2: Derkins, Box jumps, Dying cockroach
    Run

    Round 3: 8 count body builders ,Hillbillies, Freddie Mercury
    Run

    Round 4: Diamond Merkins, SSH, Big boi sit-ups
    Run

    Mosey toward tool wall, stopping along the way with

    10 burpees OYO
    10 Catalina wine mixers IC
    10 burpees IC

    At the tool wall:
    Calf raises IC x 20
    Pigeon toed calf raises IC x 20

    Monkey humpers IC x 20

    Run back to flag

    Mary

    Tins snips
    Crunchy frog
    LBC’s

    COT

    NMM

    • YHC was almost late, pulling up at 6:28 to find Snooze. Though it was just us until 4 other Pax showed up later than this guy
    • We managed to get over 3 miles for RCR and Patriot Challenge.
    • The weather people say this is our last frigid morning, but there is a definite trust issue with those guys. We’ll have to wait and see.
    • Coffeteria attended by pax from both mothership and the View. Great as always.

    SYITG

  • 8-Count Warmups (Foundry 2021-02-10) – from Catfish

    9 PAX at the Foundry today: High Rise, Kuch, Abacus, Pop Tart, Saban, Amnesty, Walleye, Snooze, Catfish (Q). Started by moseying over to the track for a quick lap and warmup with 8-counts. Moved on to faces for Peter Parker Peters. Another lap, then moved on to the back road to head to the foundry.
    Stopped along the way at the museum parking lot, then did some Jack Webbs up to ten. Arrived at the foundry for a quarter murph (25 pullups, 50 merkins, 75 squats in 5-10-15 sets 5x). Did some LBCs, Penguins, and Dying Cockroaches waiting for the six.
    Moseyed to the museum porch. Continued Jack Webb from 11 to 15.
    Moseyed back to the track. Got in some Dr. Ws for the finish. Back to flag zone for CoT.

  • Wata Windy Morning (Okwata 2021-01-28) – from Catfish

    A windy, chilly day at Okwata with 9 PAX: Triple Shift, Snooze, Saban, Kuch, YaMamaNem, Pop Tart, Griswald, Low Notes (FNG), Catfish. Started by moseying over to the dampened lake area for a warmup with Abe Vigoda, Grass Grabbers, and SSH. Continued with Imperial Squat Walkers, then moseyed over to the grass across the street to get away from the noisy wind. For the record, didn’t do much.
    On to faces for Peter Parkers and plank jacks. Back up to feet for five minutes of EMOM burpees.
    Moseyed over to the House of Pain for stations: Pull Ups, Merkins, Jump Squats, and Dips. 10 pullups was the timer, did 2 rounds. Moved to other side of the levee for a timed exercise with 20 Abe Lincolns at the bottom, Bernie Sanders up, 20 leg lifts, mosey back down. Rinsed and repeated for about 5 minutes.
    Back to the top of the levee for an Indian run down to canal, then looped back to the parking lot for another five minutes of 10 EMOM burpees. Back to flag for COT and naming of FNG. He’s a bass player, so Low Notes was the decision.

  • Blayne is a Bitch – from Saban

    I had looked on the Q sheet a few weeks back to sign up for the anniversary of my dad’s passing. Unfortunately there was another anniversary, High Rise had signed up to Q his two year anniversary. Guess it wasn’t meant to be…or was it. Early in the week, High Rise posted that he wasn’t able to take the Q so I jumped on it. Guess it was meant to be!

    I arrived slightly before 5:30 and was surprised to see 9 PAX getting ready to go and one PAX already on burpee #73! Nice work Catfish. A quick disclaimer and we were off. Stayed under the pavilion to get warmed up with:

    SSH X 20
    Imperial Walkers x 15
    Monkey Humpers x 15
    Peter Parker x 15
    Parker Peter x 15
    Mountain Climbers x 15
    10 burpees OYO

    Moseyed over to the mountain

    Let the PAX know that this was the anniversary of my dad’s passing. My dad was a fighter. He had cancer for over 15 years of his life. And each time a new bit of cancer popped up and things got tough he pushed through and overcame. He had it in his kidney, lost that kidney and recovered. He had it in his spine, lost feeling in his legs and was assigned to a wheelchair for the rest of his days but he continued to push. He had it in his knee so they cut off his leg but he pushed on. Even after the doctors issued him his last days. He pushed on for several more months! So what I have planned is going to be tough and will take most of us the whole time to finish but push through and fight until the end!

    This workout was inspired by Tinkles. It was my last workout before I found out that I had Covid. I had gone to Pontiff to support my uptown brother and this is what we did on a football field and it was really tough. I thought doing the workout up the mountain would add another element.

    I guess we can call these Mountain BLIMPS. Also, for some added fun I got to the mountain early to add the names of our late Wisner Mountain grafitti artists – Puke Dick, Dog Dix, Lucid, and of course Blayne is a Bitch. This created some great mumblechatter: How did Puke Dick get his name? Is Dog Dix French and pronounced Dog Dee? Was Blayne a girl or a boy? I guess we will never know…

    The Thang

    Run up 25 yards – 5 burpees – run back down

    Run up 50 yards – 10 burpees – run back down

    Run up 75 yards – 15 burpees – run back down

    Run up 100 yards – 20 burpees – run back down

    Rinse and repeat for Lunges, Imperial Walkers, Merkins, Plank Jacks, and Squats.

    About half of us finished. From there we moseyed back to the pavilion.

    COT, Count-off, Name-orama, announcements, and prayers. Prayed for everyone dealing with Covid and for everyone to be present to the loved ones that we still have in our lives. Thankful that my dads legacy can live on through F3!

  • Leg Day? Arm Day? WHY NOT BOTH? – from Rudy

    Delightful and crisp Saturday morning, 40 degrees on YHC car thermometer. War Eagle pleasantly referred to it as “bone chilling” cold. Catfish referred to it as “perfect burpee weather” while he continued burpeeing as we waited for 630. Professor Smiley was in his typical marlin-esque winter gear, prepared for snowfall.

    6:30: 11 PAX (well, actually 10 pax. The 11th was JV who arrived around 635. But I digress) were off.

    Old Man Warm Up: Trying to get old man bones and joints working. Start with a slowsey around the great lawn. Circle up for some stretching (Windmills, Grass Grabbers, Self Love, Open and Close the Gate). SSH x30.

    The Thang #1 – Dont Forget Leg Day

    12 Squats. 12 Lunge walk steps. 12 Squat Jumps. 12 Lunge walk steps. 12 monkey humpers. Mosey back to where you started.

    (I hope Triple Shift appreciated YHC’s attempt to remind everyone to use good form on squats…)

    Repeat with 11. Then 10. Then 9. 78 Squats, Squat Jumps, Monkey Humpers. And 156 lunge walk steps. No burpees, though. SOGO was miffed that we only started at 12. I think he decided to start at 18. Rev It used his long legs to lunge walk roughly 1 mile…

    The Thang #2 – Guns a-blazing

    12 Hand Release Merkins. 12 Bearcrawl steps. 12 Carolina Dry Docks. 12 Bearcrawl steps. 12 Plank walks. Mosey back to where you started.

    Repeat with 11. Then 10. Then 9. 78 of all of these as well. But still no burpees. By the end, though, YHC’s Merkins were looking quite similar to his carolina dry docks. Just sayin’.

    The Thang #3 – Heart Pumping

    Line up on the sidewalk. 20 Mountain Climbers. Sprint halfway across the lawn for…. Yup, BURPEES. Start with 10. Mosey back to where you started.

    Repeat with 9 burpees. Then 8 burpees. Then 7. Da Parish groused the entire time that it was unfair punishment for those NOT doing MABA. YHC ignored him.

    The Thank #4 – Mary

    Circle up for some dealer’s choice Mary. Colonel Mustard showed off his ability to endure most anything, by asking whether we could go to the dry cement rather than sit in the wet grass. YHC obliged, by telling him to get on his 6 in the grass.

    Mustard, Sogo, Snooze, and Catfish took the PAX through some ab work before YHC called it off at 730. Back to the flag!

    PAX: Thanks for letting me Q. Its been a while, and I’ve honestly been a bit scared of doing it. Thank you Fracsac for pushing me to sign up for it, and making me get past whatever has been blocking me from stepping up. There’s a hidden life lesson in there as well – sometimes we all will need a push to get past whatever it is that is blocking us from moving forward. May all of us be willing to reach out for help, may all of us be willing to accept help, and may all of us always be looking for fellow people who need us to reach out and help them.