F3 New Orleans

Tag: The Uptowner

  • You have to CRAWL before you can LUNGE – from Mayhem

    Conditions: 80 deg F with feels like temp of 84 deg F due to the 90% RH = perfect summer morning for a beatdown

    Anxious to kick off the day, YHC arrived at 5:15am. Quick check on the field to make sure it was not too sloppy. By 5:30am we had a total of 11 including an FNG c/o Bolt. By 5:33am we had a dirty dozen as Triple joined us on Triple time.

    Mosey to midfield for warmups: AV, GG, PPP, Crab Cakes, Tie Fighters, smurf jacks

    Bear CRAWL 50 yards to end of the field
    Mosey to the rock pile, grab a rock that you can do a bunch of thrusters with

    Mosey with rock to the parking lot

    A form of 11s OYO
    10 burpees, 1 thruster, lunge walk to next tree with rock
    9 burpees, 2 thrusters, lunge walk to next tree with rock
    10 stops covered 100 yards
    Felt the burn halfway through
    Then 200 yard jog (back to start, back to finish)

    Core Dora, partner up
    One PAX exercises, other PAX grabs any rock and travels about 60 yards and back
    100 big boys
    200 V-ups (later modified)
    300 LBCs (almost finished)

    Grab a rock, two single file lines, indian “run” (more of a mosey)
    Our lines were about as straight as when we all learned it in preschool

    Back to COT, a few sprinted, all were gassed

    Counterama, Namerama, Name the FNG, Announcements, Intentions, prayed it out

    Thanks for the opportunity to lead! It was a good one!

    Welcome Kingfish to the F3 brotherhood!
    Shout out to Squints for his first ever post at Pontiff!
    Shout out to Pinewood who came from the West Bank and has an 8:00am final exam today… good luck!

  • The Uptowner brings Gabrielle – from Pool Boy

    After a brief disclaimer, PAX moseyed across to parking lot by the Pavilion for some warmups.
    Low slow squats
    Arm circles
    Burpees
    Scantron stretch
    Cement grabbers
    Abe Vigoda’s

    Thang 1(Under Pavilion)
    Dips
    Stepups
    Decline Merkins

    Mosey to the gym for Thang 2
    Set 1 – 10 Burpees, run around gym
    Set 2- 20 donkey kicks, run around gym
    Set 3 – 30 imperial walkers, run around gym
    Set 4 – 40 merkins, run around gym
    Set 5 – 50 LBC’s, run around gym
    Set 6 – 60 squats, run around gym
    Added some decline planks and calf raises.
    Mary
    COT
    Thanks for showing up guys!

  • Bears and Donkey’s – from Pool Boy

    With quick intro, we began promptly at 5:30. Mosey to the rock pile.

    Warmups:
    SSH’s
    Low slow squats
    Arms circles
    Imperial Walkers
    Grass Grabbers
    Abe Vigoda’s

    Grab a rock and head to the hill walking backwards and forwards.

    The Thang
    11’s consisting of overhead press and squats. Took turns with lunges, and bear crawls up and down the hill.
    Mosey over to the gym.
    1st set
    20 calf raises
    10 donkey kicks
    2nd set
    20 calf raises
    10 donkey kicks
    3rd set
    15 calf raises
    5 donkey kicks.
    Head back to rock pile and finished with some Mary.
    Horses to the stable for COT. Enjoyed leading this fine group of men!

  • Hold Steady – from Architect

    PAX gathered, some familiar and unfamiliar faces alike. Warm-ups (approved by Bogey).

    7 mins. Of Heaven (7 Spider-merkins, 14 PP, 21 Leg Raises, 28 Flutter kicks) – Repeat for 7 mins of Glory.

    PAX Partnered up. One ran around the gym while the other held a pose. Repeat 5 times.
    Round 1 – Wall squats
    Round 2 – Plank

    COT commenced with 2 burpees without resistance from the PAX

    Have a great Friday and Safe Weekend.

  • Better Late Than Never – from Architect

    Pardon my tardiness and misdescription…Q led PAX through various warm-up movements, of which I have no idea. “7 Minutes of Heaven”, core edition, was commenced. PAX then grabbed rocks, circled up with Q on football field. Q assigned each PAX ONE movement (crucial detail) to be performed. After 20 reps, PAX moved left and performed their neighbors movement. After 20 reps the routine repeated. After 3 transitions, PAX began forgetting what their ONE movement was. Confusion ensued and after 1 complete round PAX were left perplexed as to what movement they should be doing.

    Relay races were next. 2 PAX, one rock, 30 yards, merkins and squats without letting rock touch the ground and both PAX must be touching rock at all times.

    COT – FNG Named, Beaker!

  • Pain and Self-Loathing in New Orleans – from Bolt

    Checking the Q sheet at 9:00pm YHC expected to decide whether to post or not based on the name and seeing none, my fate was sealed—there would b no fartsack Friday for the Q is now I. Filed with self-loathing for myriad reasons, that would guide our plight in the gloom so off to bed I went. Pre-Q jitters must’ve had me tossing during the wee hours as thoughts of bear crawls, rocks, 11s and burpees swirled prior to the alarm.
    Warmorama varied slightly to account for YHC’s very tight everything (opening song of course did NOT vary—Frac was pleased): Abe SLOWgodas, IW, Tie Fighters, Seal claps, OH claps, PP/PP, SSH Head to playground for Morning Calls and mosey to rock pile for a rock that pax would carry to the hill.

    The Thang: 11s it is (despite Frac and Boo Boo NOT hearing the intro) with OHP on backside of hill followed by bear crawl up to top/mosey down to trackside for LSS/Crab Can Cans (dropping into crab walk position after LSS in order to kick each leg up like a Can can dancer—Fast Tax shoulda been here!) followed by mosey to top of hill for 5 8-count BB and down the hill to start the next round. Break Down had been doing 10 reps of OHP each round, having forgotten how 11s work; welcome back Kotter.

    Mahatma Mayhem and the usual studs took up Mary as the mere mortals tried to finish up before heading back to rock pile at 6:12. Back at flag past 6:15; apologies pax—will drop Morning Calls next time (or move to the end). There was only one song skip and very little mumble chatter during the Thang so it must’ve been sufficient . COT, gratitude for the pax.

  • Up and Over the Hill – from Pool Boy

    5:30 Quick disclaimer and Head to the rock pile.

    Warmups consisted of
    Grass grabbers
    Abe Vigodas
    Burpees
    Imperial Walkers
    Arms Circles

    Grab a round and mosey to the hill.
    11’s consisting of curls and overhead press.
    After completion, bear crawl up and down hill. Some confusion but all finished.. I think.

    Head to the pavilion.
    Series of exercises consisting of PAX choice such as
    Flutter Kicks
    Curls
    Burpees
    Overhead press
    Merkins
    Dips
    We tried to finish with Indian walk via Bear Crawl but epic fail.
    COT

  • 9: For/19 – from Bolt

    YHC pre-blasted a call for HC the night before as the plan was developing to gauge headcount and in true F3NOLA fashion there’s was minimal response so it was pleasantly surprising to see the mid-field circle grow to 10 pax as the warmorama began with our much beloved theme song (I know Frac secretly has it on “repeat” as he drives to work his 2, soon to be 3 days a week–COMPLIANCE!).
    Abe SLOWgodas, SSH, seal/OH claps, tie fighters, self love, mosey to playground to complete warm ups with Morning Calls. Mosey to the rock pile advising pax to select a medium rock they could do lots of reps with, where YHC laid out IN CLEAR DETAIL, that we would do 9 (on 4/19, where’s Rudy when I need him!?) consecutive exercises of 25 reps each OYO and as you finished either plank or SSH on the six.
    OH press
    Squats
    Big boys 
    Curls
    Lunges
    American Hammers
    Tricep press
    Calf raises
    Manmakers
    The mumblechatter was considerable and distracted the pax from executing properly because after going through the entire list of 9 YHC reiterated the first three as we began to kick us off and announced I’d call them out as we progressed. Some nameless pax (KB/Mr R) were planking after the first 75 reps which created confusion for other pax and elevated the mumblechatter—must get back on the rails. We continued through the next six exercises without much incident and considerably less mumblechatter, especially as the final task of 25 man-makers loomed large (grunts replaced words—success). Round two each pax was issued one of the same nine exercises and led the circle of pax in cadence then the next pax so all 9 are done without stopping: 1 rep each, which Bogey took issue with as not being worth it and also complained about the getting down/up which (was BY DESIGN); along the way we learned Mr. Rogers was never given the you tube link for counting cadence. Subsequent rounds were 2 then 5 then 10 reps per exercise before the next pax led in cadence with slight pauses between rounds to catch our breath.
    Next was 5 minute EMOM of what else—10 burpees! This is when Bogey decided to use the burpee rule thinking he was gaming the system yet he simply added more burpees to the count. We finished with protractors.

  • Impromptu Q – from Kenna Brah

    Me and a lone down ranger met in the gloom, when out of the shadows appeared a few good men. Scantron departed on the 5:32 to KNOT-town, wheile the rest mosey’d to the Pile o’Rock.

    Warming up
    Self Love, Arm circles
    Mtn Man Pooper Good Morning – That’s when Frac materialized.
    Torso Twists
    Imperial Walkers
    Low Slow Sq
    Slow Vagodas

    Pick up a challenging rock and rifle carry to the pavilion
    Served up a imaginative smorgasbord of HIM growth food:

    Merkin, bird-dog, Merkin, Peter Parker Merkin, Parker, Peter Merkin, mountain climber, Merkin Plank jack – Repeat five times

    Broga Stretch

    With Rock
    Sumo Squat
    Curl
    OH press
    Tri Extension
    Repeat 5x

    Four count wife Freddie Mercury 4 count, Four count wife pleaser, flutter kick ,Four count wife pleaser, Hello Dolly, Four count wife pleaser, O DOlly, Four count wife pleaser, Four count wife pleaser, Parker Peter Repeat 5 times

    Broga stretch

    Wife pleaser with Rock, 4 Ct chess press, pull over, five big boy situps with rock overhead flutter kicks – Repeat five times

    Broga stretch

    On the Table – Reverse wife pleaser, L/R leg on table – On Table -5 Leg lifts , 5 Single leg squats each, L/R Leg up on table – 10 CT Stretch each leg, 10 second runner stretch

    shake out
    return rocks
    mosey back
    COT