F3 New Orleans

Tag: The 007

  • Mile for a Blimp – from Pass Interference

    YHC threw together a simple but strenuous workout this morning, that consisted of

    Warmup:
    – SSH
    – Copperhead squats
    – Imperial Squat Walkers

    First Thang was a a slow-mosy merkin mile, where 5 of some exercises were done at each driveway. We varied the exercises at random points through the mile.

    Second Thang, and this is when Pauly D showed up, we did a modified version of Hindenberg BLIMPS. With two stations, we performed 3 of the first exercise (Burpees), ran to station 2 and did 6, then returned. Then we followed in increments of 3, beginning with 9 and then 12 Lunges (one as one). Then continued through Imperial Walkers (NOT the Squat version), Merkins, Plank Jacks and Squats.

    Did a little mosy at Hogs’ suggestion to get us to the end of our time.

  • Modified Combine – from Hogs Breath

    First things first, yhc seriously considered calling an audible and fartscking this morning. It was only that yhc knew he had a commitment to show up and Q.

    As yhc pulled into The 007, there was Pass interference waiting and eager!

    Warm up:
    SSH, buttkicks, mountain man poopers, squat + touchdowns, and arm circles

    The thang:
    YHCE recently saw an Instagram reel which explained 95% of men over 40 will never sprint again in their lifetime.

    So we began with a couple of combine style 40 yard sprints. One pax kept a timer while the other would sprint, then mosey back and switch. Rinse, lather, and repeat for three rounds.

    A round of pull ups.

    Then a best of a 3, backwards Sprint.

    Next on to the strength portion of our combine, we mosey’d over to the rock pile, and grabbed the biggest coupons we could muster.
    Three rounds of chest press, and three rounds of squats.

    Back over to the flag for agility. A few rounds of twinkle toes, which included left, right, foreword and backward shuffles, and dropping for a merkin.

    Finished off with a lap mosey and COT.

    Thank you for giving me the opportunity to lead, and knowing pax counted on me for the Q.

  • 2nd and 20, Hurt Me Plenty – from Murdock

    Inspired by our local team we punished ourselves in the gloom with a football theme. This is how it went down. After a couple minutes warming up, we took to the field of battle. Q1: two cones 10 yards apart. One of us at each cone. Throw the football…if the ball is dropped. 5 burpees and then 20 air squats. Then mosey forward ten yards, mosey backwards, side straddle left, side straddle right. Then reset. Throw the ball…and drop the ball…5 more burpees, 20 more air squats. The whole routine repeats for a total of 4 rounds to finish the quarter. Q2: see above, now with Merkins. AND yes more burpees. We blame dropping the ball on the fog, gloom, and politics. HALFTIME. Two slow laps around the cones to catch our breath, then we’re at it again. Q3: American Hammers, replace Merkins. Q4: Reverse lunges replace American Hammers AND Burpees replace…more burpees. Finally… two laps to catch our breath, pick up the cones and say hello to Mary. Holding an elbow plank to the longest song EVER, until the alarm went off.

  • Polar Agility – from Murdock

    Ladder drills are difficult…even more difficult when it’s cold. At least that’s our excuse. Today we did a mash up of 1st&10 and 7 of Diamonds and threw in a ladder drill for some agility. Success…no injuries! (Though I’m still untangling the ladder) Had a few minutes to spare at the end of the beat down, so we decided to experiment with the F3 workout deck and finished up with some Mary. Today was my first Q and it is confirmed that I cannot count. Thankfully my brothers can!

  • Girls Just Want Coffee? – from Hogs Breath

    On Sunday YHC was driving back from Jacksonville Florida on Sunday afternoon, he asked his five and eight-year-old daughters what their favorite exercises were, followed by what they liked about going with M to Fia beatdowns. They replied “coffee!” So YHC took his 2.0 influence and built a beatdown!

    Monday YHC arrived at OO7 and planted the shovel flag. Twinspan was already waiting, Murdock pulled up, followed by Pass Interference. 4 HIMs, ready to begin the week with a beatdown!

    Warm up.
    Yhc tried out some new mobility exercises, butt kicks, mountain man poopers, and toy solder too!

    The Thang

    5 Burpee’s

    3 rounds of;
    1 min plank
    -10 merkins
    -10 oh press

    5 rounds Tabata (22s on/ 20 s rest)
    C – curls
    O – OH press
    F – flutter kicks
    F – Freddie mercury
    E – Elf on shelf
    E – E2K

    Ended with 5 Burpee’s

    Mumblechatter:
    Good converse about the weekend plans, football, and such. During the Tabata Coffee YHC turned on some music and fittingly “Girls Just Wanna have Fun” began playing!!!

    Ended with COT and Coffeteria at Starbucks

  • Confused IPC, Apocalypse, and Coffee! – from Hogs Breath

    Let’s just get this on record; This was the most confusing IPC workout…. YHC arrived. Had a white board with a “simplified” writing of the IPC. Set cones up every 10 yards, with a quick paper of what each cones exercise was supposed to be. And it still led to confusion! KISS, keep it simple stupid (or an expletive if you’re more open to that!).
    At the shovel flag a quick warm up, some good-mornings, arm circles, press-press-flings, torso twists, and windmills.
    The Thang: followed week four IPC “We’re Not Professionals”
    Lots of grunts, lots of moaning and creaking as we threw some coupons across the field at the OO7. Some mumble chatter about the apocalypse. At 6:15 YHC had just completed the second round. YHC offered to keep the timer going, but unanimously the four pax, said “screw it and let’s get some coffee!”
    COT and coffeteria followed!

  • Pit Stop at the Cindy 400 – from Hogs Breath

    Practice run; Week three of iron pax challenge

    YHC awoke, made a ritualistic Cup of Joe and wrote out the IPC on a whiteboard, with an orange marker. Then travel to the 007 to prep the battle space for the beatdown.

    The orange marker looked great in a well lit kitchen, however, in the Gloom, the color was not so great. YHC received a text from Pass interference, he fartsacked!

    The beat down was this week’s third iron packs challenge titled the Cindy 500! It sure was a challenge!

    Both packs got all the way through round four before time hit at 6:15. Not wanting to keep these HIM 2.0s waiting, YHC called it. So the beatdown was a good practice round for IPC week three!

    All in all, it was a great beatdown in the cool, fall weather!

  • An Iron Pax on a day to never forget – from Hogs Breath

    Upon this Patriots Day YHC showed and planted the shovel flag, then walk the sidewalk circle placing three cones for the 100 m.

    Soon Twinspan, and Pauly D arrived, the three began their warm-up, and then straight into the iron pax challenge week two.

    Since the 007 has a nice sidewalk in the shape of a circle and at almost 900 feet, this provides good equal spacing and a great running surface. With week two of iron pax call for running 400 m, then performing either BDE Merkins, or BDE Burpee’s between each lap. A good part about the 007 track, is this required running in 1 and 1/3 of the circle, thus the position of the merkins and burpees rotated each time.

    For 45 minutes the three pax hurled and committed themselves to this glorious feet. And sweat, tears, puke, and crying ensued, and that was all the first round!

    All pax gave it to her all for quotation “you versus you”. On the completion of the beat down several people stoped to admire the shovel flag and one woman inquired if it was for 9-11, we gave her a quick overview of F3, but asserted that it is a day to never forget!

    Yhc is always truly humbled, and there is no other place to be than in the gloom with my brothers!

  • One call, that’s all… there is to week zero IPC – from Hogs Breath

    YHC decided to kick off Monday with an IPC. So some official coupons were loaded, the cinder kind not the typical 007 rocks, into YHC trusty Ford’s trunk and made way to the 007.
    At 5:24 a white pick up rolled up and three bumbling pax rolled out. Two were complaining about Bushwackers driving or something. Shooter had shaved and looked 10 years younger with a smooth face!
    The Iron Pax Challenge is a yearly brag / exaggeration fest hosted by F3 Greenwood. This week was the “intro week” whereas we ran, did 85 reps of something, 8 burpee’s and then rinsed and repeated! Only to finish off with more running!
    We still had plenty of time to mumble chatter. At one point, the shovel flag fell over, so YHC ran it back to the trusty Ford. Shooters new look just about anything that Bushwacker could conceive was met with some ribbing. Hogs Breath’s new job with Morris Bart law firm, hence the “One call, that’s all!”
    Steve had the great idea for some music. The man grunts were a little too much for him in the early morning gloom. So YHC turned on “my soundtrack channel” it was music roulette, never knowing if you’d get Taylor Swift, classic rock, a Disney Ballad, or something else entirely!
    All pax finished the beatdown within the 45 minutes!
    Ended with a COT and we offered coffeteria but Steve was a HIM to the ones that matter the most, his M and 2.0 and had to return to get them off to school!
    Thank you for allowing me to lead a great group of me

  • 12 Mins to Go – from Hogs Breath

    You ever have one of those days, where you the night before, you text some pax’s and file gently lay out your clothes, and prep the coffee pot so that you can spend a quiet few moments to reflect and plan your Q in the gloomy peace and silence. INSTEAD you wake up and realize your alarm was silenced, and you are due to Q a workout in 12 MINS BUT luckily you set out your F3 clothes the night before HOWEVER have just enough time to rush out the door AND you frantically text one of the pax to begin a warm up if you don’t arrive in time!?!?!?
    Well that all happened to YHC!

    As my car skidded in sideways, I saw two pax standing looking forlorn. YHC jumped to action and began a warm up. All upper body as Murdock was confused as to why after a major ankle surgery, he wasn’t up to 100% after only 12 weeks!

    Warm up: arm circles, press-press-flings, torso twists, etc.

    The Thang: was created in the spot. Luckily YHC grabbed two kettlebells upon dashing out the door, so we did a round of core, then a round of upper body. While two paxs had the kettlebells, one pax would do dealers choice of an exicon. Then we’d rotate so everyone got both coupon work, and body weight work.

    The 30 seconds on 30 seconds off continued until 6:15!

    Followed by Coffeteria!

    Mumble chatter was mainly how hot the weather was!