F3 New Orleans

Tag: Thighs

  • Life is a Grind @ the Mothership – from Triple Shift

    “Life is a grind” is an informal expression meaning that life can be difficult, routine, and tiring. It suggests that much of daily living involves hard, often monotonous work or tasks that can be emotionally or physically draining.

    Anyone that knows what I’ve been through the past year or so understands that phrase. I’ve prayed that this cup would pass but the good Lord doesn’t see fit that it passes anytime soon. So, the next best option is for me to get stronger. With that in mind, I get to work with 16 other pax members as they push me to get better.

    Warmarama – Head to the Peristyle for Slow (sometimes low) cadence exercises.
    10 LSS, 10 Tie Fighters (front and back) 10 Merkins, 10 Peter Parkers, 10 Shoulder Taps, 10 Floyd Mayweathers IC. Finished with 15 burpees IC (loved the audible grown when I hit ten with no voice inflection).
    The Thang 1 – Genuflect on the great lawn up to 10 genuflects / 20 lunges. Reverse plank for the 6.
    The Thang 2 – Run to the Children’s Museum and partner up for a modified dora with coupons. 50 blockees and 100 straight leg deadlifts while the partner runs up the ramp and does a pull up on the metal rails overhead and head back.
    The Thang 3 – Run to the baby foundry to perform 60 seconds (10 seconds on and 20 seconds off) of flexed arm hang while the other pax members held an Al Gore.

    Time is running out so we Indian walk while the last pax member sprints to the front and reach the flag at 7:31 am.

    Countoff, Namerarama, and COT – Welcomed FNG Nightingale (ICU nurse).

  • Spring Workouts – from Thighs

    It is April Fool’s Day, but let’s keep this workout straight forward.

    We started the beat down with our normal warm-up routine.
    Mosey around the block
    15x Jumping Jacks
    7x Cherry Pickers
    7x Windmills
    7x Merkins
    7x Squats

    First set of the workout was a AMRAP. I put 1 minute sessions for 4 exercises with a 15 sec break and the a final minute for all 4 exercises at 15 seconds a piece.
    We did:
    Triple Bear
    Split Lunch Punches
    Switch Kick Abs
    Pop Squats

    Then mosey-ed over to the Amphitheatre and did a Figure 8 workout.
    At the 3 stations at the top of the amphitheatre we did 15x Merkins, 15x Side Straddle Hops and 15x Plank Knee Touches.
    At the 2 stations at the bottom of the amphitheatre we did 10x Bulgarian Squats (each leg) and 10x Box Jumps.
    We did that rotation 3 times.

    Then we mosey-ed back to the flag and played with the F3 workout deck.
    Each person got 5 cards and we played a War-like game. Each person picked a card to hopefully have the highest card. Whoever had the highest won and only had to do 10x Merkins. The losers had to do what the Card said. Whoever won the hand has to go first on the next round. We did that for all 5 hands.

    We closed the workout with a short ab workout.

    We ended with the usual close out, sending us off with a prayer to make a difference in the lives of those around us.

    Looking forward to next time!

  • The GRETNA Workout – from Thighs

    Today, I wanted to create a GRETNA workout as we were trying a new sub-location within the The OG. Since the usual parking lot has been annexed to create a new Port Orleans Brewery location, we’ve struggled to find a good place that has large space for larger exercises. So, I brought the krewe to a new parking lot that turned out to be good enough.

    We started the beat down with dynamic warmups:
    Butt Kickers
    Karokes (both sides)
    Frankensteins

    Then a few warm up exercises.
    15x Jumping Jacks
    7x Cherry Pickers
    7x Windmills
    7x Merkins
    7x Squats

    Then we mosey-ed to the new parking lot.

    First set of exercises we did a Burpee Pyramid. I sat out 4 Mardi Gras cups and a square. Each cup was a station.
    Regular Burpee
    Catcher Burpee
    Burpee Lunges
    Burpee Pike-Ups
    We did a pyramid where we started a 1 per station then escalated up to 3 per station and back down to 1 per station.
    Though we only did 3 Burpees each it was still an air-sucker when we were done.

    Then we moved to the GRETNA workout.
    Each letter was a different exercise. *Note: it was tough finding boot-camp style exercises that had the right letter, but we made it work.
    We built up and did 5 – 10 – 15 reps. Between each GRETNA workout we moseyed for 50m and back.
    G
    Groiners
    R
    Rocket Jumps
    E
    Explosive Merkins
    T
    Tuck Jumps
    N
    Narrow Squats
    A
    American Warhammer

    At the end of those two workouts, we mosey-ed back to the start.

    We ended with the usual close out, sending us off with a prayer to make a difference in the lives of those around us.

    Looking forward to next time!

  • Super Bowl Comeback – from Thighs

    After such a good Super Bowl experience for NOLA, I decided to do a few fun Super Bowl-like workouts to continue the good vibes.

    We started the beat down with dynamic warmups
    Butt Kickers
    Karokes (both sides)
    Frankensteins

    Then we mosey-ed to the stairs
    We did 2 min of Box Jumps up the stairs with a 45 sec rest.

    We mosey-ed back to the flag to do 2 min drills w/ 45 sec rests for the remainder of the workout.
    Inch Worm to Merkin
    Alternating Side Lunges
    Alternating Side Twist Lunges
    Plyo Merkins
    Burpee Box Jumps

    I min Plank

    Then we broke out the Mardi Gras cups to make a workout ladder. We shuffled up and over the Mardi Gras cups.
    Lateral Shuffle w/ a Merkin at each end
    Lateral Shuffle w/ a Star Jump at each end

    Then we did a set of Shuttle Runs with stations going all the way to the Cannon.

    For our final Super Bowl Exercise, we grabbed a football and sprinted to make catches and rotated the quarterback out.

    It was a good morning to see how we would do if we called upon to play in the Super Bowl. 😉

    We ended with the usual close out, sending us off with a prayer to make a difference in lives of those around us.

    Looking forward to next time!

  • Starting 2025 – from Thighs

    This week was colder than usual, but a great morning for a workout. The first one of 2025.

    We started the beat down with a warmup run and then:
    15x Jumping Jacks
    7x Cherry Pickers
    7x Windmills
    7x Merkins
    7x Squats

    Then we did a dynamic warm-up:
    Butt Kickers
    Karokes (both sides)
    Frankensteins

    Then we mosey-ed to the amphitheater.

    There are 9 rows to the amphitheater, so we did a new exercise per row w/ the # of sets being the # of the row.
    1 min plank
    2x Star Jumps
    3x Monkey Humers (4 count)
    4x Flutter Kicks (4 count)
    5x Burpees
    6x Switch Kick Abs (4 count)
    7x Bonny Blairs
    8x Mtn Climbers (4 count)
    9x Bobby Hurleys
    We did 3 rounds of the above.

    Then we started an AMRAP workout of 1min 30 secs on and 30 secs off for 3 rounds.
    At the top of the Amphitheatre we did 3 Burpees at the bottom we did 10 Smurf Jacks. We went back and forth until the timer went off.

    We mosey-ed back to the start of the Q and did F3 Card Set.

    We pulled cards and did the workout and reps listed until we got to the number 55.

    We ended with the usual close out, sending us off with a prayer to make a difference in lives of those around us.

    Looking forward to next time!

  • Light poles can bring the pain too – from Thighs

    This week, we were pleased to have a warm front that rolled in.
    We started the beat down with a warmup run and then:
    15x Jumping Jacks
    7x Cherry Pickers
    7x Windmills
    10x Sun Gods (each arm)
    7x Merkins
    7x Squats

    Then we mosey-ed to the light poles.
    We started the workout with an AMRAP workout of 40 secs on and 20 secs off.
    Between 2 light poles, we did 2 Burpees at the first light pole. Running to the 2nd light pole, we did 5 Smurf Jacks, then run back to the first light pole.
    We did 5 minutes of AMRAP.

    Then we did a Gauntlet with each light pole representing a station:
    Station 1: 3x Burpees
    Station 2: 15x Merkins
    Station 3: 30x Mountain Climbers
    Station 4: 45x Squats

    Then we did a quick round of Rochamburpee.
    We did 5 rounds and one PAX lost the entire time. 😉

    After that set, we ran back to the start and did a set of ab workouts.

    We ended with the usual close out, sending us off with a prayer to make a difference in lives of those around us.

    Looking forward to next time!

  • Bears, Monkeys, and Donkeys at the Mothership – from Triple Shift

    With Thanksgiving on my mind, I wanted to make sure that the NOLA Pax knew how thankful I was to Q the Mothership. My watch shows 6:30 am and I launch into my necessary disclaimer and go over the 5 core principles of F3. From there we head to the Peristyle for the low slow warm ups with the form police out in full force.
    WARMARAMA
    10 Squats, 10 Merkins, 10 Peter Parkers, 10 Shoulder Taps, 10 Tie Fighters (forward and backward) with 15 Burpees. Everything was in a slow cadence and the form police had to issue citations for not getting past 90 degrees on the squats. Not being in a plank position for the Peter Parkers and Shoulder Taps (Saw too much A Frame going on) and not getting the chest to the ground on the Merkins and Burpees.

    THE THANG
    I inform the PAX of my desire to go around the great lawn on the pavers by performing the Gorilla, Bear Crawl and Crawl Bear. Specifically, we start on the pavers in front of the small monument and we are always facing north. We proceed to Monkey to the right all the way to the covered structure. From there, we bear crawl north to the covered structure. Once we reach that location, we Monkey to the left to the covered structure then Crawl Bear south to the covered structure. Once we reach the last covered structure, we Monkey to the right to where we started. That routine took about 20-25 minutes.
    We cross the street to the use the benches in front of the Peristyle for 10 low slow Bulgarian Split Squats (each leg), 10 low slow dips and some reverse plank time with our feet on the benches and shoulders making contact with the ground.
    With time running short I lead the Pax in the JackAss Webb routine which is a one burpee / 2 donkey kick exercise. We do 5 burpees IC /10 DK, 7 burpees IC /14 DK and 10 burpees IC / 20 DK.
    Finish up the last 10 minutes with stretching.

    COT
    Had the countoff, namerama and shared the importance of being grateful not just thankful. Being thankful was more of a thought or feeling while being grateful compels us to action. Specifically, gratitude is incomplete if there is no expression of your gratefulness. So, this Thanksgiving season, show your gratitude by expressing it in a concrete way. Maybe, sign up to Q a workout to express your gratitude for F3 and what it has done in and through your life.

  • IronPax hangover – from Thighs

    After our AO did IronPax, it was a bit of relief to go back to our usual pace of workouts. (;

    We started the beat down with a warmup:
    15x Jumping Jacks
    7x Cherry Pickers
    7x Windmills
    10x Sun Gods (each arm)
    7x Merkins
    7x Squats

    Then we mosey-ed to the amphitheater.
    At the top of the stairs, we began 11s to the bottom of the stairs.
    Burpees starting at 1 at the top of the stairs.
    Bobby Hurleys at the bottom of the stairs.

    After a good 15 min of that, we turned to our usual figure 8 workout. We would go down a set of stairs and up the other. At the top of every stairs, we did a set of exercises.
    Bonny Blaires
    Merkins
    Ab X-tensions
    Starting at 15 per set, then going to 10, and finally w/ 5 per.

    Finally, we mosey-ed over to the light poles and did a quick final workout of station work. Each light pole was a station, starting a 1 per set and moving to only 4 per set.
    Bobby Hurleys
    Hello Dollies
    Bonny Blaires
    Pike Ups

    After that set, we ran back to the start and did a set of ab workouts.
    We ended with the usual close out, sending us off with a prayer to make a difference in lives of those around us.

    Looking forward to next time!

  • You Can’t Ignore The H8! – from Hawgcycle

    You cannot ignore the H8! We tried. There was no H8! in April. Honestly, I forgot all about it. I guess I tried to push the H8! way down deep, but it never went away. The last few months have shown me that the H8! is always there. I can’t ignore it. I have to deal with it.

    The Thang:

    Each lap consists of running south to the top of the levee, crossing canal (bear crawling the neutral ground), running south to the bottom of the levee, cross canal and run north to the top of the levee, cross canal (bear crawling the neutral ground), running north down the levee and back across canal to the starting point. At the starting point, you do a descending burp and merk pyramid starting at 8 (burpee with 8 merkins, burpee with 7 merkins…burpee with 1 merkin)

    At the end of the 2nd lap the burp and merk pyramid starts at 7, etc.
    The goal is to complete 8 laps in 40 minutes. According to MapMyRun, each loop is approximately 0.4 miles. Therefore, to conquer the H8! you will have to do the following in 40 minutes:

    • Run over 3 Miles of Hills
    • 550 Yards of Bear Crawls
    • 36 Burpees
    • 120 Merkins

    We did AMRAP in 40 minutes.

    NMM

    • This was a full compliance hate – Strict 40 minute time limit, running on the sidewalk, no corner cutting, and bear crawling the entire length of the neutral ground.
    • We had 12 guys attempt the H8! Today. That’s a good turnout. T-claps to The Architect, High Rise, Mahatma, Mayhem, Pinewood, Mr. Rodgers, Rudy, Smooth, SOGO, Thighs, and Triple Shift for choosing to do hard things.
    • Was Mr. Rodgers brazen enough to attempt the H8! in a weighted vest?
    • A special shout out to High Rise and Mayhem for resisting the pull of the LVCC and their Temple of the Ole Man River. Members of the temple are devoted to a Chatbot they call Coach Greg. I was hoping a few more members would be willing to choose to battle the H8! Especially without their High Priestess Kuch and his Eunuch Glitter Balls in attendance. Unfortunately, the devotion of the following was too strong for them to waiver from the Supreme Chatbot’s commands. Bongo, El Guapo, Jesus Juice, Mama’s Pride, Saban, Sandberg, and Thumbwar sacrificed their manhood in sacred devotion to Coach Gregg this morning with a 45-minute easy run ritual.
    • Three completed all 8 laps today: Smooth, YHC, and The Architect.
    • Smooth went back out for lap 9 and was about 5 seconds short of finishing the running portion of the lap.
    • If you have ever helped with a Youth Run Nola event, you will know that the kids take off in a sprint when the gun goes off. They do not know the difference between a 100-meter dash and a 3-mile run. I’m guessing Pinewood is a YRN alum.
    • There were a few guys that finished the eight laps in just over 40 minutes. They are prime to get all eight in April.
    • Speaking of April, we now have 6 months to prepare. Let’s keep pushing each other to stay disciplined and continue accelerating.

  • 10 Years and 1 Day Later – from Reluctant Yankee

    Re-enactment of the first ever official F3 Nola workout

    The Thang:

    Gandalf’s Q (played by Hawgcycle)

    Mosey to a space near the football field, backwards run, side-shuffle left, side-shuffle right
    Circle of Pain (COP):
    Side-Straddle Hops in cadence x15
    Merkins in cadence x12
    Imperial Walkers in cadence x15
    Mountain Climbers in cadence x20
    Slow Squats in cadence x10
    Wide-Arm Merkins in cadence x10
    Diamond Merkins in cadence x10
    Mosey to bridge
    11s across the bridge with burpees on far side and jump squats on near side #crowdpleaser
    Plank-O-Rama: Regular, Elbows, Left Hand/Leg High, Right Hand/Leg High, Mission Impossible (10 count from Fracsac)

    Reluctant Yankee’s Q (Played by Triple Shift)

    Mosey back to track
    6 Minutes of Mary:
    LBCs in cadence x10
    Hello Dollys in cadence x10
    High Dollys (Rosalitas) in cadence x10
    Bicycles (Freddy Mercury) in cadence x10
    Dying Cockroach in cadence x10
    Flutter Kicks in cadence
    Quick mosey one full lap around the track

    Chong Li’s Q (Played by Reluctant Yankee)

    Loooooong mosey to picnic tables under the bridge
    Chong Li Special:
    Decline Merkins in cadence x16
    Right Leg Squat in cadence x8
    Incline Merkins in cadence x16
    Left Leg Squat in cadence x8
    Decline Merkins IC x12
    Right Leg Squat IC x6
    Incline Merkins IC x12
    Left Leg Squat IC x6
    Decline Merkins IC x8
    Right Leg Squat IC x4
    Incline Merkins IC x8
    Left Leg Squat IC x4
    Decline Merkins IC x4
    Right Leg Squat IC x2
    Incline Merkins IC x4
    Left Leg Squat IC x2
    Mosey back to the track
    Two Rounds With Tyson happened in original beatdown, but ran out of time. Yankee gave Fracsac the Q for last minute, so it was 10 burpees for the 10 years of F3 Nola!
    Mosey back to shovel flag
    Circle of Trust (COT)

    NMM

    This beatdown was held 10 years and 1 day after the original launch. T-Claps to all who kept this great thing going!

    Not sure how they squeezed in 2 rounds of Tysons on that first day. The OGs were 10 years and 1 day older, so…..

    4 OGs were present- Hawgcycle, Reluctant Yankee, Triple Shift, and Redfish