F3 New Orleans

Tag: Sogo

  • Mothership with Frac – from Fracsac

    14 Pax made a choice to take the DRP on their journey to get right and posted to The Mothership to see what YHC had on the beat down menu. With a shovel flag planted, disclaimer was given, then:

    Mosey over to the Great Lawn and circle up on the grass for a warmup:

    SSH IC x 31
    Abe Vigodas x 10
    Grass Grabbers x 10
    Bat wings AC, SC, OH, MNC, Chinooks
    Self love x 10

    Cones were already set up like a basketball court for the first item on the menu:

    Bear crawl burpee suicides
    Bear crawl from baseline to quarter line, 5 burpees and bear crawl back.
    Bear crawl from baseline to half court, 5 burpees and bear crawl back.
    Bear crawl from baseline to three quarters line, 5 burpees and bear crawl back.
    Bear crawl full court, 5 burpees and bear crawl back.

    Next up, Embrace the Suck

    Circle up and do the following AMRAP for 3 minutes:
    Jump squat x 7
    Merkin x 7
    LBC x 7

    Four corners:

    Corner 1 – Catalina Wine Mixers IC x 10
    Corner 2 – Sister Mary Katherine IC x 15
    Corner 3 – 8 count Body builders IC x 12
    Corner 4 – Bobby Hurleys x 20

    Mosey across bridge behind Cafe Du Monde to the rarely visited area of the park.

    Circle up for Merkin Wave:

    All pax in plank position, first person does one merkin, then the next person to the right does a merkin, looked like a wave flowing around the circle, until we got back to the first person who then performed 2 merkins, repeated all the way up to 10.

    EMOM x 5 minutes of Burpees just because!

    Finish off with a little Mary.

    Mosey back to flag for COT with last 2 minutes of stretching.

    – YHC was happy to take the Mothership and try a couple new things.
    – City Park cleanup followed with Coffeteria at Cafe Navarre
    – The heat and humidity are back, drink lots of water!

    SYITG

  • Raincheck? – from Catfish

    Massive 2 PAX showing at the wet Mothership this morning. Started with a Mosey to the Foundry for a half murph (50 pullups, 100 pushups, 150 squats). Continued with “stations” with one PAX running to the track, doing 10 burpees, and returning, while the other did bar dips. After a couple of rounds of this, did another quarter murph. Moved over to the bench for some derkins, then some snake jump.

    Moseyed to the front of the museum at the fountain for right leg power-ups, irkins, and left-leg power-ups. Moved to top of the museum steps for deep-sea divers. On to sixes for cinnamon toast crunch and dying cockroaches.

    Moseyed to the field for a round of Killer B’s (bear crawl 2 tree lengths, then broad jump back, stop and do 3 burpees after each 5 broad jumps). On to faces for peter parkers. Another round of Killer B’s, then Dr. W’s. Another round of Killer B’s, then Parker Peters.

    Back to flag for CoT

  • Sweaty Bells – 4-11-2021 – from Almonaster

    Keeping our feet dry!

    PAX Attended:

    – SOGO
    – Willie
    – Bolt
    – FCOJ
    – Whopper
    – Douille
    – Seaman
    – Blowout
    – Almonaster

    Warm-up.

    SSH – 20 IC
    Arm Circles – 10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Grass Grabbers – 10 IC
    Right foot, left foot- 10 seconds each
    Mountain Climbers – 10 IC

    Run a lap.

    Around the head – 10 each way, OYO
    Kettlebell Shrugs – 25 IC
    Kettlebell swings – 20 OYO

    Rinse and Repeat

    Sets

    Goblet squats X 10 IC
    Right arm squat thrust X 10 IC
    Left arm squat thrust X 10 IC
    Squat thrust X 10 IC
    Rinse and Repeat

    Lunge Walk to Stop Sign and Back.

    2nd Set

    Overhead press X 10 IC
    Bent over rows X 10 IC
    Right arm rows X 10 IC
    Left arm rows X 10 IC
    Rinse and Repeat

    Tricep Ext to Stop Sign and Back.

    3rd Set.

    Big boy sit ups X 10 OYO
    Move the bell between hands plank X 20 OYO
    Right arm plank rows X 10 OYO
    Left arm plank row X 10 OYO

    Curl to Stop Sign and Back.

    4th Set
    Ukranian Doulle’s X 20, IC

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer
    Coffeeteria

    Thanks for the opportunity to lead!

  • Afternoon Delight! – from Almonaster

    The Levee!

    PAX:

    – Coast Rat
    – FCOJ
    – SOGO
    – Almonaster

    Warmup:

    Mosey to the field with the soccer goal.
    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Balance on 1 foot for 9 seconds.
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Mosey to the levee.

    11’s

    Start with 10 Burpees at the bottom. Run up the levee for the first SSH. Until 11’s are accomplished.

    Mosey to Moana’s Island.

    Squats – 20 OYO
    LBC’s – 40 OYO
    Take a lap. Wait and plank for the 6
    X’s 3

    Mary.

    Flutter kicks – 20, 2 is 1 OYO
    Box Cutters – 20 OYO
    Russian Twists (Douilles) – 10, 2 is 1
    Merkins – 20 OYO 

    Back to Flag
    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the opportunity to lead!

  • INFERNO – 9 CIRCLES OF HELL – from Zoolander

    The Northshore beatdown on Holy Saturday was themed around Dante’s Inferno. A group of 18 Pax, including a guest appearance from the Southshore’s SOGO, descended upon the Lakefront for 9 Circles of Hell. Warmup exercises were completed in reverse cadence (4-3-2-1) to align with the date (4/3/21) and to remind everyone it was Cowbell’s birthday. We traveled 9 blocks, circling up at each one to perform the 66 exercises illustrated below. Lots of Mumble Chatter, especially at Circle no. 2. We finished at the shovel flag with some Absolution, completing 666 total reps (or there about) for the day.

    Announcements:
    – Northshore 5 year Convergence to be led by Waterpik on Saturday 4/10.
    – Fia/F3 mixer at the Gipper on 4/29 at 6:30pm.

    Cowbell prayed us out. Happy Easter to all.

  • Margaritas on the Rucks week 1 – from Fracsac

    11 Pax made a choice to take the DRP on their journey to get right and posted to the Mothership. But 7 of those were posting to the Bawbwa Wawa and chose to push themselves with a ruck workout. With a couple shovel flags planted, disclaimer was given, then:

    Ruck up and mosey to the Great Lawn. Dismount rucks for a quick warmup:

    IW x 15
    Abe Vigodas x 10
    GG x 10
    AC x 10 both ways
    SSH IC x 31

    Time to get down to business with the Alamo Margarita on the Rucks “Ruck ‘n Roll”. Sort of like an IPC for Ruckers!

    As many rounds as you can compete in 45 minutes:

    -Ruck Chin ups x 10 with ruck held
    -8 count body builders x 10 wearing ruck
    -Flutter kicks x 10 with ruck held
    -Brickyard x 10 (#Crowdpleaser)
    -It’s squat, curl, thrust up overhead, lunge each leg
    -Squats x 10 wearing ruck
    -100 yard ruck

    With 5 minutes left, completed some Mary with Little Bo Peep and Humpty Dumpty.

    COT with Mothership

    • T-Claps to Catfish for getting 9 and SOGO for getting 8+. Several of us were in the 7+ range

    • Big cleanup with F2 at City Park followed

    • Coffeteria enjoyed by many!

    SYITG

  • Rucking Renny (Renaissance 2021-03-07) – from Catfish

    Post-ruck Renny with 11 PAX.

    Started facing the bacon and burst out the gate with 8-count bodybuilders. Went to top of stairs for deep-sea divers. On to sixes for leg lifts, hello dollies, and freddy mercurys. On feet for 5 mins of EMOM burpees (10 burpees per min)

    Back on feet for Imperian squat walkers. Circled in the road for jack webbs (to 13). On feet for an Al Gore / jump squat ring of fire (2 rounds).

    To the fountain for dips, right leg power ups, derkins, left leg power ups, irkins. Moved back to steps area for calf raises.

    Back of museum for Sunday Mornings (min 5 rounds).

    Back to front of museum for Peter Parker Peters, Dr. Ws, then 5 OYO burpees to finish.

  • 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

  • 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.

  • Deck of Life – from Fracsac

    6 Pax eagerly awaited for 0630 to embrace the beat down that was sure to follow. After a disclaimer the Pax climbed the steps for a warmup.

    Warmup
    IW, GG, AV, AC

    8 count body builders IC x 10

    The Thang

    Starting at the the first set of steps of NOMA, merkins increased by one up to the top. Call it stairway to heaven, ascending merkins or whatever…..11 steps if YHC’s count was accurate. When completed head back to base and 5 burpees.

    F3 deck of life! That’s the F3 deck sans squats, lunges and sprints. That left a whole lot of merkins! Each Pax takes a turn flipping a card, then calls cadence for exercise indicated on the card.
    Non face cards = 10 reps
    Face cards = 15 reps
    Jokers = 15 burpees OYO

    With a few minutes left, mosey to the back of NOMA for Sunday Mornings x 5 OYO

    COT

    100% attendance at coffeteria!

    It was a great way to kick of a Sunday Morning!

    Thanks for posting with me and for allowing me to be part of something incredible!

    SYITG