F3 New Orleans

Tag: The Uptowner

  • Quattro Rounndso – from Kenna Brah

    Saw some fellas in the gloom and they joined me for some fun.
    Mosey to rocks
    SSH
    MTN MAN pooper Good mornings
    open/close the gate
    Slow vagodas
    Grass grabbers
    Arm circles f/b

    Pick a rock, rifle carry to pavilion
    Set 1)
    3 rounds 5 reps:
    1) merkin with 1 4 ct mtn climber at the top, merkin with 1 Parker Peter, merkin with 1 Peter Parker
    5x
    2) merkin to bird dog 5 x
    3) LBCs

    Set 2)
    3 rounds 10 reps
    ( lost my sheet, can’t remember All details)
    With rock
    10x sumo squats
    10x row
    10x curl

    Set 3)
    3 rounds 15 reps
    Left leg step ups
    Right leg step up
    L/R single leg
    Wife pleasers

    3 rounds 20 reps
    With Rock
    Details lost 🙁

  • Cold and Wet Gloom – Or Not – from Architect

    It was clear that the anticipated weather scared off those not mentally ready, even the KOTers. The rain held out, the temps were mild, and the waters were high; almost the pure definition of The Gloom. PAX participated in “7 mins of Heaven”, followed by various rounds of PAX-picked movements and water jug carries. Special thx to Mr. Rogers for providing the jugs.

  • 4 Pavilions – from Pool Boy

    Arriving at 5:15 in the gloom to a beautiful morning, it was go time!

    With the intro at 5:30, we moseyed over by the rock pile.
    Warmups:
    SSH
    Slow Abe Vigodas
    Grass Grabbers
    Burpees
    Imperial Walkers
    Arm Circles
    Low Slow squats
    Mountain climbers
    Slow merkins

    The Thang
    Grab a rock and head to pavillion by the dog park
    5 burpees
    15x left leg step up, 15x right leg step up
    20 dips
    25 curls
    Head to 2nd pavillion
    5 burpees
    15 Step-ups
    20 dips
    25 curls
    30 squats with rocks
    Head to 3rd pavillion
    5 burpees
    15 Step-ups
    20 dips
    25 curls
    30 squats with rocks
    35 over head press
    4th pavillion
    5 burpees
    15 Step-ups
    20 dips
    25 curls
    30 squats with rocks
    35 over head press( Did not complete all; ran out of time)
    40 LBC’s)Did not complete all; ran out of time)

    COT

  • The Hill’s have Bearcrawlers – from PVC

    Stretch arms
    Abe vigoda
    Calf scoop
    Grass grabber
    Peter Parker
    OMB
    Wife pleaser
    Flutter kicks
    Imperial Walker
    Mosey to the hill
    11’s BBS bear crawl Merkins lunge
    Mosey to gym steps for calf raises
    Mosey ba k to the field for Bocci ball winner names the exercise
    COT

  • Swole and Swift – aka Charles Bronson-ish – from Kenna Brah

    Markers 50 Yds, 75 yds
    @Goal Line – 50 SSH 1 is 1
    Sprint to 50
    50 Merkins
    Bear Crawl to 75
    50 LBC
    Sprint to Goal
    50 Air Squats
    Sprint Back – Repeat 2 more times
    Circled to cover the six’s and help them out as needed
    Queried the PAX as to the reason they F3
    Pivoted to Q-arama with the Pax wrapping up our last few minutes.
    Downrangers from Katie TX
    Prairie Dog
    and ?? ( Can’t remember)

  • Charmin’s Maniversary – Shitting Bricks – from Charmin

    February 2, 2022 will be a day that might live on in infamy, if only for it was the fateful day that YHC would post for the first time. Over the past two years, there has been much life lived, and emotions experienced; I am grateful for F3Nola being there for all of it. Some highlights include:

    Posting on 2/2/22
    The Birth of my son (2nd child) in June 2022
    My Father’s Death in Oct. 2022
    Completing the Inaugural GrowRUN in October 2023
    Becoming Q-Source Q in January 2024.

    With all that being said, see below for the workout that I experienced two years ago (Q’d by Hokie) and the pax also experienced this morning at a cool 50-ish degrees. Thanks to Rudy, who, while he could not be here (YHC is starting to sense a trend) did lend us the bricks for said beatdown. The following is a copy of the original beatdown with some slight modifications:

    The disclaimer was followed with a count-off (in which it was demonstrated that counting to 10 is quite difficult) instructions for each Pax top grab two bricks and not let them go for the entire 45 minutes of fun

    Warm up, with bricks in hand…

    arm circles, in cadence, forward x5
    arm circles, in cadence, backwards x5
    seal claps, in cadence, x6
    overhead claps, in cadence, x5
    Moroccan night club, in cadence, x10

    we then took a mosey to the track where we moseyed WITH Bricks in tow, forward around the curve, KnOT style for 100 yd, forward around the 2nd curve, and KnOT style for another 100 yards(1/4 mile loop)

    Each time we finish the quarter mile loop, shoulder taps waiting on the six

    Round 1. 1 minute shoulder taps, 1/4 mile loop (as above) shoulder taps waiting on the six

    Round 2. 1 min Floyd Mayweather, 1/4 mile loop (as above) shoulder taps waiting on the six

    Round 3. 1 min Nolan Ryans, 1/4 mile loop (as above) shoulder taps waiting on the six

    Round 4. 1 min Newton’s Cradle, 1/4 mile loop (as above) shoulder taps waiting on the six

    Round 5. 1 min Bat wings, 1/4 mile loop (as above) shoulder taps waiting on the six

    Round 6. 1 min Hand Release Merkins, 1/4 mile loop (as above) shoulder taps waiting on the six

    Round 7. 1 min Pointers, 1/4 mile loop (as above) shoulder taps waiting on the six

    Round 8. 1 min Toe Taps.

    Ended with Abe-Slow-Goda’s IC x 10, some Low, Slow, Squats x 10 as a cool-o-rama.

    That is 2 miles for Run Cajun Run participants

    Announcements included the upcoming RunCajunRun events and the fact that CheeseSteak had to get to work.

    Circle of Trust where we prayed in thanksgiving for my 2 years and for other intentions.

  • Doom in the Gloom – from Kenna Brah

    7 Hims showed up, unaware of the pain about to be inflicted by YHC.

    Mosie’d to the Rock Pile for Warm Ups
    4ct – 10 Each with 5 Burpees in between each exercise
    Imperial Walkers
    Hairy Rockettes
    Hillbillies

    Next Level Ladders:
    Select a good rock, all exercises with rock
    3 Rnds
    5 Sumo Squat
    10 Clean/Press
    15 Curls
    5 Burpees
    10 Clean/Press
    5 Sumo Squat
    5 Burpees

    Main Thang:
    DORA Style
    Team UP: Timer – Rifle Carries selected Rock to the first Lit Light Pole and back.
    Other PAX man, does:
    100 Chest Press
    150 Pull Overs
    200 Rows

    With a few Minutes to spare, we employed Marie Laveau ( Mary;s evil sister)
    with 5 Burpees in between each PAX’s favorites ab exercises:
    We made 6 Rounds before MOSERY back (see what I did there?) to COT.

    OUT!!

  • Crabby Timers – from Mayhem

    Pool Boy originally had the Q. I don’t recall the excuse… he either had a family obligation or wanted to sleep in due to the 5% chance of a light mist. YHC arrived early to setup the cones.

    Disclaimer included the option to either push yourself or KnOT this morning.

    As soon as our feet hit the track for a mosey, the mumblechatter began as Q was reminded that The Uptowner is supposed to avoid running. Luckily, the Q didn’t care.

    250M mosey
    Warmorama: AV, GG, HB, PPP, MC, CC (crab cakes, a new fan favorite), SSH

    Thang 1: Coin Flip
    3 minute timer
    5 merkins / 10 LBCs
    Keep repeating till time is up

    Mosey to the north endzone

    Thang 2: Route 66 – 66 Route
    Normal Route 66 except there are two exercises at each cone counting opposite.
    Mode of transportation alternating between bear crawl and crab walk.

    Bear crawl to first cone (10 yds), 1 burpee and 11 big boys
    Crab walk to second cone (10 yds) 2 burpees and 10 big boys
    Etc. for 11 cones ending with 11 burpees and 1 big boy

    Mosey to midfield

    Thang 3: Individual Medley
    Swimming has 4 strokes; we performed 4 exercises
    6 rounds of 90 seconds (though YHC cheated and cut time short on first few rounds), similar to an EMOM
    Rd 1: 5 each bonnie blairs, merkins, monkey humpers, SSH
    Rd 2: 6 each bonnie blairs, merkins, monkey humpers, SSH
    Rd 3: 7 each bonnie blairs, merkins, monkey humpers, SSH
    Rd 4: 8 each bonnie blairs, merkins, monkey humpers, SSH
    Rd 5: 9 each bonnie blairs, merkins, monkey humpers, SSH
    Rd 6: 10 each bonnie blairs, merkins, monkey humpers, SSH

    Mary: flutter kicks, x-factor, protractor

    Back to the flag for COT

    Counterama – 13 strong
    Namerama
    Announcements: run cajun run, wild west relay, norwegian foot march
    Intentions: Schaff family, Wedding Planner’s daughter, Fast Tax’s daughter, Scantron’s nephew, Bogey’s co-worker, safety and warmth during the arctic blast

    First time being the Q twice in one week. The more you do it, the more comfortable and enjoyable it becomes. Let’s fill the Q sheet!

    SYITG

  • Around DaHeartened by the enthusiastic showing of faithful HIM’s, YHC lead the PAX on a bisk mosey to the RockPile for Warmups SSH Imperial Walkers Side Lunge Stretch Arm Circles High Knees/ButtKickers MAIN THANG we toured the Metry Track, stopping at points of interest along the way. Start with med/large rocks #1 3 Sets 10 OHP 10 Curl 10 Row 10 SUMO Squat Leave Rocks as we found them #2 Mosey to the hill BearCrawl UP/Over 20 4ct SSH 4x Take a 30 ct while Hawg regailed us on the history of F3 in our region. #3 On stadium Seats Incline MErkins starting at 1, advance to next step 2, 3, etc all the way to the top Derkin 9,8,7 etc to the bottom 30 ct as Hawg continue to dig up treasured memories or the F3 Nola birth story. #4 At Playground 5 PULLUPS 10 L/R Step ups 3x Hawg continued …. #5 Under a shelter – using the tables On your back, legs over the edge, Low/High leg raises, 20ct People Chair on the poles, 30 sec ON the table, face down, rev leg lifts, 20 CT 3x And Hawg continued the story…. Mosey back to the flag for a short Turkish Getup lesson, then COT. Woild – from Kenna Brah

    October2014

  • 11’s to stay warm – from PVC

    Stretch arms
    Abe vigoda
    Calf scoop
    Grass grabber
    Peter Parker
    the old man bogey
    Wife pleaser
    Flutter kicks
    imperial
    Walker

    Mosey
    Donkey kicks calf raises

    Mosey
    Dips step ups

    Mosey
    11’s Merkins bear crawl bbs lunge

    Mosey LBC

    COT