F3 New Orleans

Tag: Squeal

  • Skinny Legs and All – from Sandbar

    YHC needs the regular leg day, in my lifelong pursuit of a buckeightyfive.
    Quick Disclaimer followed by a slow mosey up to the clubhouse, around the parking lot, over to the bandstand to scare the ducks, and then up and over the stand. Many pax modified the up and over.

    Warm up with SSH IC, Grass Grabbers and Windmills.
    Mosey to the benches in the shelter. Then we did several sets, each followed by a mosey through the parking lot.
    1st Set
    -10 Left Leg Shrimp Squat OYO
    -10 Right Leg Shrimp Squat OYO
    -10 Sissy Squats OYO
    -10 Goblet squats IC with butt to bench.
    Run down to the parking circle and then run backwards.

    2nd Set
    -10 Bulgarian Splits Left Leg IC
    -10 Bulgarians Right Leg IC
    -20 Jump squats OYO
    -15 calf raises, each leg IC
    Run to the clubhouse, run backwards through the lot and back to the shelter.

    3rd Super Set
    -10 RL Lunges IC
    -10 LL Lunges IC
    -10 RL side lunges
    -10 LL side lunges
    -10 RL back lunges
    -10 LL back lunges
    Run to the clubhouse, karaoke left down through the middle of the lot, karaoke right on the far side, then backwards through the middle to the clubhouse.

    4th Set
    -10 Left Leg Glute bridges IC
    -10 Right Leg Glute bridges IC
    20 monkey humpers OYO
    Then pair up for reverse flutter kicks on the bench. One pax swims with the legs extended off the bench and the other PAX does 50 LBCs. flapjack.
    10 quad hip extensions left and right leg IC.
    Run to the clubhouse, karaoke left down through the middle of the lot, karaoke right on the far side, then backwards through the middle to the clubhouse.

    5th Set
    -10 RL steps ups, 10 LL Step ups, 10 RL power ups, 10 LL power ups, Adding a hop to the top of each IC exercise. Then Angie’s List took us out with LBCs

    Back to the flag. Count-off, Name-o-rama, Announcements and Intentions. My sons (13 and 15) enjoy participating in F3 from time to time and I thank God for all of the pax that set such a fine examples for my sons of how to be a man in the world – for their families, in various careers, and as leaders in their communities.

  • Field Trip – from Tinkles

    After the excitement of last weeks Q vs Q the pax showed up expecting another well organized beat down. Much to everyone’s surprise there was no Q. After brief shrugs I was appointed and off we went!

    Warm up in front of Loyola:

    Grass grabbers, imperial walkers, and SSHs complete.

    BLIMPS down the Avenue. A progression of BLIMPS at each cross street to Daneel Park.

    Lovely grass in the park made a great location for burpee and jump squat ring of fire. Voluntary Mary followed.

    Back down St. Charles with run sprint alternating at cross streets. Cross street with a stop light: 5 burpees.

    Bench work at the fountain: advanced wife pleasers (as if!), right and left leg power ups, decline merkins, dips.

    COT: gratitude for great weather, prayers for hurricane victims in FL, thanks for each other!

  • 8 years and more to come – from Bongo

    Don’t know where to start from this morning, but overall a fun beatdown. Too much mumble chatter, mostly instigated through Bogey and Frac almost to point of harassment. But the Q moves on and stays focused on the job at hand as a leader. My exact (8) year anniversary is 1/30/2016, but was volunteered last week by Catfish for this week’s mothership so we’ll celebrate a week (or two early).

    The main theme, unknown until final COT was to go back to my first beatdown as an FNG and recreate that, or as close as I could get. Here is the former Workout, https://www.f3nola.com/2016/01/30/no-hawg-no-flag-but-time-for-tyson/. Another point, temperature was < 32 F which I think is one of the coldest mornings in the gloom I can recall. Despite this, (12) pax showed up ready and willing which any Q, as I am, would be thankful for today. Here we go: Boys got together – and we took off for the Peristyle. Circled up for our WARMUP COP. SSH x 25, Slow Squats x 10, Mountain Climbers x 25, and Imperial Walkers x 25 Arm circles X 10 each way. Circle Back up to visit our boy – Jack Webb. Push Ups/Air Press starting at 1, then 2, then 3, then 4 to 10 over at the great. Still way too cold and time to start moseying to NOMA pond. IC Dips x 20, Left leg step up x 2, Incline Mercans X 15, Right leg step up x 20, Dips x 20, Decline Mercans X 15 Box Jumps x 1… OYO with former story from my past I ain’t telling again…., no one is getting hurt under my watch! Long Mosey over the Football Field of Practice Track Eleven across the football field with running in middle, Burpees on one end, big boy sit ups on other. You know the math as I don’t need to explain. 5 rounds with Tyson. Sprint to the 50 yrd line do an exercise, then the goal line do an exercise, then back to the 50 and finish at the Goal line with a 4 set of the exercise. Rd 1 Burpees x 5, Rd 2 Jump Squats x 10, Rd 3 Peter Parkers x 15 each leg, Rd 4 Dying Roaches -x 20 total to keep it easy and finished Rd 5 Burpees X 5. Long mosey back to great lawn with quick stop at calf raise stand of stadium, Heisenburg counted us in. Great Lawn minimal Mary: Flutter Kicks X 20 and Hello Dolly X 20, arriving back to flag at 07:29:58. What a way for Q to keep us on time. COT went back through a reflection of my appreciation of what F3 has done form me in the last (8) years and how the (3) Fs (in whatever order) continue to bring me back. Many thanks for the opportunity to lead as always as I need to do it more. Here is to many years to come! See you on the radio.

  • Winter is Here – from Bongo

    A little bit cold for NOLA on this first day of winter ( I think) where (5) other PAX showed. I was looking forward to this Q as my work vacation was really starting to take full flight as I drift away from work, and get into living mode. Here is what went down:

    Warm up

    run around the fountain and the following on the fountain lawn:

    – SSH X 20
    – IW X 20
    – Arm Circles X 20
    – Mountain Climbers X 20
    – Self love

    Off to running on the levee to get us warmed up, with random calls for (5) burpees when Q decides, we mad the run all the way to the shelter, turned and headed to circle benches for one clock rotation of dips X 5 at each with Lunge walks between benches in cadence. Change to Bear crawl for last 2 or 3.

    Dora 100 — Merkins, 200 — LBCs, 300 — struts

    Then back to the invisible flag for some round Robin Mary, one full circle.

    Back to COT and then…… we see 6 or 7 souls coming towards us and looking a bit hard at us….. We are at the Lakefront, and i went to Rummel, so I started having flashbacks if this was a fight?? No, it was a bunch of uptowners intiating a new run tradition from river to the Lake to happened every Thursday before Christmas, this was the first again. They joined the COT.

    Thanks for allowing me to lead, yes i need to do it more.

    See y’all on the radio or beatdowns.

    Dave D.

  • Smurph Mountain Misogi part 2 – from Sandbar

    Same as before. Gather in groups of 4 of simliar speed – one to run for help and 2 to carry the body. Quick disclaimer. No Warmup. 5 mountains. 10 burpees at the bottom and top of each mountain. That’s a Century. Plus a mini- murph tucked into the middle with 25 pullups, 50 pushups, and 75 squats. Most everyone made it back by COT, but noone completed 5 mountains. The Rules of a Misogi (according to Michael Easter) are Rule 1: Make it really hard. Rule 2: Don’t die. Except for one pax spewing Martinelli’s, there were no casualties. But the Smurph Mountain Misogi remains a challenge.

  • 4 Corners – from Vagabond

    Warmup

    2 laps round track with rock – 15 reps each corner
    Rows
    overhead press
    curl
    Knee lunges rock twist

    Parking lot – conveyor partner up
    1 pax runs to end of lot with rock rifle carry drops rock and backpeddles back
    Pax 2 big bois while waiting then backward runs to get rock brings it back rifle carry
    3x

    Gazebo pax choice

    Al Gore with rick extended

    COT

  • Short Circuit – from Reluctant Yankee

    Today the Q was mine and what a nice treat to show up with a FNG and Chardonnay pulling a Kotter and joining us in the GLOOM! Man the 10 degrees cooler was a total game changer for my energy at the beatdown.

    Quick disclaimer – and then 22 MEN did the difficult thing and posted for F3 Birdcage at Audubon Park.

    We ran the mini loop by the club house for a warm up and then a quick COP warm up with SSH, Imperial Scott Walkers, Mtn Climbers, Dying Roaches, and Bird Dogs x 20

    Quickly set up a SHORT CIRCUIT –
    Station 1 in the benches –> Dips, Bulgarian Split Lunge L/R, Irkins and Derkins, and Seated Squats (x 20)
    Run to Station 2
    Station 2 SUICIDES in OAK ALLEY
    Run to Station 3
    Rows and Plank Jacks x 25
    Run to Station 4
    Pull Ups x 10 or Negatives
    Run back to Station 1

    Back to the BANDSTAND
    6 MIN OF MARY
    LBC, LBT, Lil baby obliques, Hip Dips L/R, Wife Pleasers, O Mary, Flutters, and Low Country Crab x 20

    Thanks for the opportunity to Q today!

  • Brick by Brick, redux – from Sandbar

    WARM UP and Merkin-0-rama
    Mosey the parking lot to the truck to distribute 2 bricks per PAX. PAX moseyed across the street to the field in front of the zoo. 20 merks OYO. SSH IC, 10 merks OYO. 20 Grassgrabbers IC, 10 merks OYO. 20 Windmills. 10 merks OYO. 20 hillbillies IC. 10 merks OYO. 20 Imperial Walkers IC. 20 Merks OYO.
    THING 1 – BLIMPS (with Bricks) at the corners of field, 5-10-15 etc, 2 is 1.
    PAX then slow moseyed to the green wall outside the zoo, with curls on the way.
    THING 2 – Grab some Wall. Dodo Bird (With two bricks assume the People’s Chair, brick in each hand and at rest down your sides is the default position. In cadence Wonderbra (assume the People’s Chair position. Start with bricks close to body at chest level. Push bricks up over head fully extending arms, bring bricks back down to chest position, then push them straight out in front until complete arm extension reached. Return to starting position). 2 sets of 4 count 10 each. 10 count between. Then the PAX finished with some balls-to-the-wall decline merks, with elevation to the
    THING 2 – PAX paired up for CBGB (Carolina Drydocks, tricep extensions, Brick-flys, trap shrugs ), one PAX lifts while the other runs with the bricks up two lights and back and flapjack, until all PAX complete.
    Line up two rows for Indian run back to Oak Alley. Circle up for Mary – Angie led on 30 4 count LBCs. Then 35 4-count Freddy Mercurys. Then 40 4 count penguins, then LBOs. Finish with 10 more merks OYO.
    COT
    Back to the flag for countoff, name-o-rama, announcements and intentions.

  • Bicycling with Freddie Mercury: How Ten Men Saved the Park from the Chupacabra – from Douille

    It was a beautiful morning in the city, and the sun was just starting to rise over the park. A group of ten men had gathered there to work out, doing their usual morning exercise routine. They were all focused on their training, pushing themselves to be the best they could be.

    Suddenly, they heard a terrifying roar that shook them to their core. They quickly realized that a chupacabra, a legendary creature known for its ferocity, was attacking the park. Without hesitation, the men sprang into action and rushed to protect the women and children who were also in the park, enjoying the early morning.

    The men formed a protective circle around the women and children, ready to face the chupacabra. They knew they had to act fast, so they began doing side-staddle hops to warm up their muscles. As they hopped, they could hear the chupacabra getting closer and closer.

    The men then did power-ups around the fountain, their muscles bulging as they leapt high into the air. The chupacabra was now in full view, its eyes glowing red as it snarled at them.

    Undeterred, the men began running backward towards the creature, their bodies moving in perfect sync. They did burpees with lightning speed, their legs pumping furiously as they landed on the ground.

    The chupacabra lunged forward, but the men were too fast for it. They began bear-crawling towards the creature, their strong arms propelling them forward.

    The chupacabra was no match for the men’s strength and agility. They continued to move as one, their bodies working in harmony to protect the park and its inhabitants. Finally, they pulled out the big guns and started bicycling around the fountain with the lead singer of Queen, Freddie Mercury, who had coincidentally been jogging through the park and decided to join in.

    The chupacabra was left panting and defeated, lying on the ground as the men cheered and hugged each other. The women and children were safe, thanks to the bravery and quick thinking of these ten heroes.

    From that day on, the men were known as the protectors of the park, and they continued to train and work together to keep their community safe from any danger that might arise. And every time they passed the fountain in the park, they would remember that epic battle and the day they bicycled with Freddie Mercury.

    As they finished their workout and parted ways, they felt a sense of pride and accomplishment for having worked together to protect their community. And they knew that they would always have each other’s backs, whether they were working out in the park or facing any other challenges in life.

  • Bicycling with Freddie Mercury: How Ten Men Saved the Park from the Chupacabra – from Douille

    It was a beautiful morning in the city, and the sun was just starting to rise over the park. A group of ten men had gathered there to work out, doing their usual morning exercise routine. They were all focused on their training, pushing themselves to be the best they could be.

    Suddenly, they heard a terrifying roar that shook them to their core. They quickly realized that a chupacabra, a legendary creature known for its ferocity, was attacking the park. Without hesitation, the men sprang into action and rushed to protect the women and children who were also in the park, enjoying the early morning.

    The men formed a protective circle around the women and children, ready to face the chupacabra. They knew they had to act fast, so they began doing side-staddle hops to warm up their muscles. As they hopped, they could hear the chupacabra getting closer and closer.

    The men then did power-ups around the fountain, their muscles bulging as they leapt high into the air. The chupacabra was now in full view, its eyes glowing red as it snarled at them.

    Undeterred, the men began running backward towards the creature, their bodies moving in perfect sync. They did burpees with lightning speed, their legs pumping furiously as they landed on the ground.

    The chupacabra lunged forward, but the men were too fast for it. They began bear-crawling towards the creature, their strong arms propelling them forward.

    The chupacabra was no match for the men’s strength and agility. They continued to move as one, their bodies working in harmony to protect the park and its inhabitants. Finally, they pulled out the big guns and started bicycling around the fountain with the lead singer of Queen, Freddie Mercury, who had coincidentally been jogging through the park and decided to join in.

    The chupacabra was left panting and defeated, lying on the ground as the men cheered and hugged each other. The women and children were safe, thanks to the bravery and quick thinking of these ten heroes.

    From that day on, the men were known as the protectors of the park, and they continued to train and work together to keep their community safe from any danger that might arise. And every time they passed the fountain in the park, they would remember that epic battle and the day they bicycled with Freddie Mercury.

    As they finished their workout and parted ways, they felt a sense of pride and accomplishment for having worked together to protect their community. And they knew that they would always have each other’s backs, whether they were working out in the park or facing any other challenges in life.