F3 New Orleans

Tag: T-Square

  • Some Ruck & some ladder – from Hokie

    Boo Boo and I tucked down the levee and back 2.28 miles while TSquare, Slinger & Firefox did ladder drills

  • Take me to the River (OG) – from Thumb War

    Warmup:
    Hillbillies
    SSH
    GG
    Parker peters
    Mountain climbers
    Arm circles F&B
    Seal claps
    MNC’s

    Moseyed to the large parking lot for a couple routines on about 100 yards of Asphalt. **I treated the Pax to a River themed playlist. Took “Proud Mary” for Gabby to pick up on this.

    Routine 1: Quarter Pounder

    Sprint to the 25 yards and Do 25 merkins, Run backwards to Goal And Sprint to the 50 and do 50 squats, Backwards to Goal Line sprint to the 75 and do 75 plank jacks, Run backwards to the goal line and sprint to the hundred and do 100 SSH. mix and match exercises for the reps.

    Routine 2: Red Barchetta (Gabby seemed disappointed that YHC didn’t have the supporting song.)

    100 Yard Dash then 100 SSHs, run back to start point to plank/wait for six; 75 yard dash then 75 mountain climbers, run back to start point to plank/wait for six; 50 yard dash then 50 LBCs, run back to start point to plank/wait for six; 25 yard dash then 25 shoulder taps (2 is 1), run back to start point to plank/wait for six; 10 yard dash then 10 burpees, run back to start point and plank/wait for six.

    Moseyed to the amphitheater where Vagabond admired the rock formation on the batture and brought to YHC’s attention

    Left legged step ups
    DIPS
    Right legged step ups
    Incline merkins

    Pick out a rock for squats, more step ups (weighted this time) and derkins

    Mosey to flag for Quick Mary

    Tin snips
    And T-square led Lazy boys

    COT – continued prayers for T-Square’s rockstar M

    Hope you all enjoyed it as much as I did. Thanks and til next time. Peace

  • Mardi Gras Mambo – from Hokie

    On Monday I posted in slack stating no one had signed up to Q and I was willing to do so if no one else wanted it.

    As I awakened this AM and saw 41° on my weather app, I regretted my Monday Slack post but knew I had to get up and attend the Best Bank.

    Upon my arrival I saw the Mardi Gras lights, checked F3 NOLA to see no one volunteered to Q and therefore posted a pic at 0445 inviting folks to come join me for a little Mardi Gras Mambo

    Warm ups

    SSH x 20
    Slooow Abe Vigoda x 5
    Grass Grabbers x 10
    Imperial Walkers x 15

    The Thang – Mardi Gras Mambo

    We started on the River Shack corner

    Each round would start with a 10 burpee buy in and then we would do an exercise in a prescribed number of reps starting at the River Shack Corner and continuing Counter Clockwise to the four Corners of The OG Race Track

    Round 1 was 5 burpees at each of the 4 corners then run to the River Shack and then circle the six

    10 burpee buy in before starting each of the remaining rounds and always circle the six so we would start each round together.

    2. 10 HR Merkins
    3. 15 Star Toe Taps
    4. 20 SSH
    5. 25 low slow squats
    6. 30 shoulder Taps
    7. 35 LBC’s

    We closed with 10 burpee cash out or 100 burpees MABA

    THANK YOU for allowing me to lead!

  • Where’s Waldo? Is MacGyver with him 😜 – from Hokie

    Under clear beautiful skies, 4 Pax gathered under the stars at 36° along the levee known as Best Bank Batture and anxiously awaited the young gun Q Master… at 0500 T-Square and Hokie decided Hokie would take the 1st half and T-Square would bring it home.

    After a brief warm-a-Rama of SSH, Abe Vigoda & Imperial Walkers we mosey to the near parking lot for 11’s starting with 10 Burpee and 1 Big Boi sit up while traversing the parking lot from the wall to the guard shack 10.1, 9.2, 8.3 …. 55 burpees later and 22 minutes into the morning Hokie turned over the Q to T-Square

    We moseyed back to the “cubbies” for 5 minutes of Suck It… 3 Burpees, 5 incline merkins, 5 squats, rinse & repeat non-stop for 5 minutes

    Next we help our crawled on top of the cubbies and took a 1 minute nap while holding our legs at 6 inches, followed by a one minute high plank.

    With the next evolution, the 4 Pax went to the 4 extremes 12-6 & 9-3 like 3-6-9-12 on a clock around “the track”. One Pax would run 1/4 counter clockwise while all others performed SSH until all 4 Pax ran 1/4 loop.

    Rinse & repeat with LBC’s for round two.

    It would not be The Best Bank Batture without closing with 3 rounds of 10 echo count Lazy Boys … back, right & left.

    Afterwards we closed with COT where we lifted up Emily who is now kicking Covid/Corona in addition to Cancer (C-Square is M T-square) and prayers of gratitude for War Eagle and his new 2.0 we took a knee with social distancing

    Get healthy ShortBus!

    PS . I followed up with our missing Q who responded, “ I was doing fantastic till you texted me and I realized that closing my eyes for a second had turned into a fartsack😭 I think I owe about 400 burpies now”

    All is good!

  • Remembering Pearl Harbor on this 80th anniversary of December 18, 1941 – from Hokie

    On this day we welcomed Triple Shift, War Eagle, Short Bus, T-Square, McGyver and Netflix to remember and honor Pearl Harbor … on December 7, 1941, the residents of Honolulu, Hawaii, awoke to the sound gun fire. At 8 a.m. that morning, Japanese planes flew over Pearl Harbor – the U.S. Naval base located just outside the Honolulu – and dropped bombs on the harbor and the surrounding airfields. More than 1,500 crewmen died and two battleships sank to the bottom of the harbor. USS Arizona (BB-39) and USS Oklahoma (BB-37)

    The Warm Up on this 80th anniversary… 80 reps
    20 Imperial Walkers
    20 Side Straddle Hops
    10 Slow Vagodas
    15 Forward Arm Circles
    15 Backwards Arm Circles

    The Thang

    B.O.M.B.S. – 12 reps at 7 Stations with 19.41 yards (12.07.1941) of Mode of Transportation between the 7 stations

    7 Stations with 12 reps at each station as we moseyed down the mall. At end, do shoulder TAPS waiting on the six

    President Franklin D Roosevelt said, “December 7, 1941 — a date which will live in infamy — the United States of America was suddenly and deliberately attacked by naval and air forces of the Empire of Japan.”

    B – Bicep Curls | 19.41 yards of Rifle carries with coupons between each station
    The attack killed 2,403 service members and wounded 1,178 more, and sank or destroyed six U.S. ships,. They also destroyed 169 U.S. Navy and Army Air Corps planes. The Japanese losses included 29 aircraft, in addition to five midget submarines, and 129 attackers were killed and one taken prisoner

    O – Overhead Press | 19.41 yards of Lunges with coupon between each station
    USS California
    A number of other boats were sunk in the attack, but later recovered and repaired.
    M – Merkins ~ Staggered | 19.41 yards with mosey carry coupon any way you want
    USS West Virginia
    USS West Virginia (BB-48) was sunk by six torpedoes and two bombs during the attack on Pearl Harbor, but in May 1942, was salvaged from the seabed by draining the water from the hull.
    B – Burpees | 19.41 yards with mosey carrying coupon on shoulders like a ruck carry
    USS Cassin and USS Downes
    USS Cassin (DD-372) and USS Downes (DD-375) were Mahan-class destroyers. The two destroyers were in dry-dock at Pearl Harbor during the attack, when an incendiary bomb ignited fuel tanks on Downes. Cassin slipped from her keel blocks and rested against Downes which were both destroyed by uncontrollable fires. Both ships were considered lost, but their machinery and equipment were salvaged and sent to Mare Island Navy Yard where entirely new ships were built around the salvaged material and given the wrecked ships’ names and hull numbers.
    S – Squats | due to time… we stayed and did 80 squats on the 80th anniversary

    USS Oglala
    USS Oglala (ID-1255/CM-4/ARG-1) was a minelayer and was the flagship of the Pacific Fleet Mine Force. Japanese torpedo planes of the first attack surge hit the cruiser with a single torpedo, and Oglala rapidly took on water and sank. She was later salvaged in 1942 and continued service until 1965 (after being redesignated as an internal combustion engine repair ship ARG-1).

    COT
    Discussion on December 18th and whether event was purely social or workout included
    1st mention of crazy Ivan… date to be confirmed (speculated as January 15th)

    Thank you for opportunity to pay respect to all those who have served and do serve.

  • The Arrival of Christmas Spirit – from War Eagle

    YHC arrived early to the beautifully lit Huey P Long Ave in Gretna. I had promised an arrival of Christmas spirit, so with a funny Christmas sweater and elf hat, YHC along with 8 other HIMs disappeared into the gloom.

    We mosey a few blocks for a traditional-ish warmup:

    Abe Vigodas
    Mahatma Smurfs
    Hillbillies
    SSH
    Arm Circles
    Moroccan Night Clubs (for Frac)

    On to the Gretna Christmas tree for a distribution of presents…

    Each year, my M surprises me with the 12 days of Christmas.

    I thought I would share the love with my own version of the 12 days of Christmas starting at the Christmas tree a sign read, “Bear Crawl” to the next sign.

    The second sign read:

    2-Burpees
    1-Bear Crawl

    The signs continued down the mall. The final sign read:

    12 – 12 count Body Builders
    11 – American Hammers (both sides)
    10 – 8-Count Body Builders
    9 – Mountain Climbers (2=1)
    8 – Squats
    7 – SSH
    6 – LBCs (4-count)
    5 – Merkins
    4 – Lunges (Alternating)
    3 – Leg Lifts
    2 – Burpees
    1 – Bear Crawl

    We mosey back to the flag for a round of Lazy Bois

    COT

    Prayers for those with cancer

  • Start of 2021 – Second Half – from Thumb War

    PAX: Frozo, Short Bus, T Square, War Eagle, Frac Sac, Thumb War

    5:00 start (5:02 everywhere else)

    Disclaimer for my first Q at this great AO.

    Mosey around the block…

    WARMUP: (at River shack synthetic lawn by Wall Mural)

    SSH
    IW
    Abe Vagoda
    Arm circles Front & Back
    Grass grabbers
    Mountain climbers

    THANG:
    Mosey to levee….

    Partner up for DORA

    Round 1
    Partner 1 Back peddles up and single Burpee at the top.

    Partner 2 starts with the exercise. Alternating to complete the following:

    100 merkins
    100 plank jacks
    150 Bonnie Blairs

    Round 2 – switched partners
    Bear crawl up Jog down

    50 merkins
    100 squats
    150 LBC’s

    Q called for a light drizzle cool down on the workout and revived it.

    MORE THANG:
    Mosey to BENCHES at the mural

    * Incline merkins (20)
    * L step ups (20)
    * Dips (20)
    * Calf raises (30)
    * Derkins (15)
    * R step ups (20)

    Self love to loosen the shoulders up

    * Shoulder taps (10)
    * Squats (20)

    MARY:

    Freddie mercuries
    Hello dollies
    American Hammers
    Penguins
    Lazy Boyz (demonstration by short bus)
    Tin snips (Dealers choice by Frac)”

    Ring of Fire
    1 round with 10 merkins and planking

    COT with St. Ignatius Prayer of Generosity. Best wishes War Eagle with family car search.

    Thanks for the opportunity to take the lead this morning. Will be back for more.