F3 New Orleans

Tag: Thighs

  • 7 Years of Acceleration and Growth – from Fracsac

    The last 7 years of my life have been my best years thanks to joining F3 and engaging in workouts, CSAUPs and F2 events with the HIMs of F3 Nola. To celebrate, YHC signed up to Q the Mothership.

    Brief disclaimer followed by a mosey to the great lawn for a warmup with regular stuff, including 31 SSH. The question surfaced about 31 and how that is divisible by 7. Patience grasshoppers.

    Mosey to the red baseball diamond near the Stadium for some 7 of Diamonds!

    Round 1 – 7 burpees at each base OYO
    Round 2 – 14 Flutter kicks IC
    Round 3 – 21 Superman at home and 2nd. 21 ‘mericans at 1st and 3rd.
    Round 4 – 28 LBTs, LBCs, dying cockroaches and Hello Dolly’s.

    Because someone….eh em Rudy….attempted to evade the sugar cookie style evolution, high knee burpee penalty in the middle.
    Just to make sure we were all good and coated, army crawl from home plate to pitchers mound.

    Mosey back to flag, stopping at the Tool Wall for calf raises and monkey humpers per pax request.

    Set up some cones in the grassy spot behind the flag and do SSH mind games. Count SSH IC followed by silent set count with all pax to stop with Q or suffer penalties. We had 3 rounds of high knee burpees. Time to move on.

    Ultimate pass football in the cones. 5 passes equals a point. This really kept the heart rate elevated.

    COT followed by Coffeteria where Triple Shift joined us.

    I’m blessed to have been brought into the F3 fold and I’m honored to know each of you. I love you men, and I look forward to accelerating for the next 7 years.

    SYITG

  • Westbank Station Beat-down – from Thighs

    Today, we focused on Station work.

    We started the beat down with a warmup:

    Mosey around the block
    15x Jumping Jacks
    7x Windmills
    7x Cherry Pickers
    7x Swimmers
    7x Merkins
    7x Mountain Climbers
    7x Squats
    7x In Tempo Tempo Squats

    Then we started the Station beat-down with a loop around 10 blocks of the AO. At the end of each block, we did a minute of exercise of the following:

    1 Burpees
    2 Merkins
    3 Squats
    4 High Plank
    5 Mountain Climbers
    6 Wide Arm Merkins
    7 Jumping Lunges
    8 Hello Dollies
    9 Wall Sits
    10 Smurf Jacks

    Then we did a quick Christmas Tree:

    15x Flutter Kicks
    15x Jumping Jacks
    10x Squats
    5x Merkins
    5x Burpees

    We ended the workout with an Ab Workout (4count)
    10x Ab X-tensions
    10x Windshield Wipers
    10x Toe touch crunches
    10x Wide Pike Ups
    10x Two by Twos (mountain climbers & peter parkers)

    We ended with the usual close out, sending us off with a prayer.

    Looking forward to next time!

  • I got this, partner – from Thighs

    As the title says, today’s workout was focused on partners, now that we have 4 people in the AO.

    We started the beat down with a warmup:

    15x Jumping Jacks
    7x Windmills
    7x Cherry Pickers
    7x Merkins
    7x In Tempo Merkins
    7x Peter Parkers
    7x Squats
    7x In Tempo Tempo Squats

    First, we partnered up and did:

    Catch me if you can
    Rounding around the block
    Round 1:
    Two partners. Partner 1 performs 5 Burpees, and then sprints to catch the Partner 2, who has been running backwards.
    Round 2: 10x Bobby Hurleys

    Then mosey-ed to the light poles.
    We partnered up and did:

    Dora 1-2-3
    100x Merkins
    200x Hello Dollies
    300x Squats
    Each subsequent round we increased the run by 2 more light poles

    Then we partnered up again and did:

    Flat Tire
    Partner 1 gets into wheelbarrow and takes 4 steps then does 1 derkin, takes 8 steps and does 2 derkins. We continued that 4:1 and then 8:2 rotation for 2 light poles. Then we switched partners and headed back.
    We did 2 rounds

    Then we moseyed over to the amphitheater and we did:

    Pattycake Merkin Line
    Each member gets into plank facing the same direction in a line. The first person plank walks to the front of the first person and calls out a hand and then do that hand’s pattycake merking. The person planks walk down the line through all members. Once at the end, the next person planks walk and pattycake merkins down the line.

    We did this for 2 light poles

    Then we mosey-ed to a grassy part. We partnered up and we did:

    Rochamburpees
    Both in low plank position. Play Rochambeau (rock, paper, scissors) while in low plank position. Round 1: loser does 1 Burpee, winner does 1 Merkin. Stay in low plan and play 10 total rounds.

    We ended the workout with some Ab Workout (4count)
    10x Ab X-Extensions
    10x Backstrokes

    We closed out with the usual close out, sending us off with a prayer.

    Looking forward to next time!

  • Spring – Blocks – Present – from Mahatma

    April 22nd conditions great: sunny, cool, nice breeze and 11 pax decided to be present….at least one (Rudy) heeded the request to bring a block – YHC had 1 too so that would do.

    Mosey Gr Lawn – circle up
    Scantron stretch then
    10-20 of each
    SSH
    ABSLOWGODA
    MNTMANPOOPERTOGOODMORNING
    MNT CLIMBERS

    4 rounds
    5 merkins – 20 Peter Parker
    5 merkins – 20 Mnt Climber
    5 merkins – 20 Parker Peter
    5 merkins – 20 Plank Jacks

    Line up at speaker
    Red Barchetta – if you’ve done it before then you know otherwise you’re probably not showing up enough or spending too much time Uptown.

    Some mumble chatter about the Q’s Sox having some potential reference as to “Christmas” so YHC was happy to please.

    Line up on the “red” line for a Christmas Tree and a present – 5 of each building on each other with a short mosey between each round ending with 10 burpees.
    1 – merkins
    Run
    Then repeat 1 now 2 – Vups
    Run
    Then repeat 1, 2 now 3 – Bobby Hurley
    Run
    Repeat 1,2,3 now 4 – LBWC – got to show up to know
    Run
    Repeat
    1,2,3,4 finish with 10 Burpees

    Grab the blocks 2 lines mosey to fountain while passing the block overhead to pax behind, once “safely” passed of go to the back of the line. Once all arrive at the fountain

    365 –
    3 somewhat cadence counted burpees
    6 box jumps or modified alternating step ups
    5 rounds
    1 minute recovery
    Rudy was asking for yet YCH is simply out of shape and decided to take a simpler direction to grab the 2 blocks and head to the tree field.

    Again 2 lines over / under for 3 trees all on the team does 5 burpees and back – losing team does another 5 burpees

    Circle up 1 5 minute round of “silence” where Q leads by example – just do what he does. In the F3 ball busting mindset this may “seem” like an eternity!

    Count of 1,2 1,2 harder for some than others 2 teams were formed now same 3 trees block bridge pull (or throw) 5 burpees at mid point and back losers again have a penalty.

    Mosey block pass back to the flag.

    What 3 minutes? We Indian Merkin Ladder

    7:30

    COT

    We are truly blessed!

  • Around the Cones – from Thighs

    Today’s workout we used 6 cones to supplement the Grind.

    We started the beat down with a warmup:

    Mosey around the block
    15x Jumping Jacks
    7x Windmills
    7x Cherry Pickers
    10x Sun Gods (each direction)
    7x Merkins
    7x In Tempo Merkins
    7x Peter Parkers
    7x Squats
    7x In Tempo Tempo Squats

    Then we Mosey-ed to the parking lot to do 5 rounds of a Cone Workout:
    6 stations
    5x Merkin Jacks
    5x Merkin PopUps
    5x Spider Merkins
    5x Merkin Extensions
    5x Burpee Lunges
    5x Frog Jump Burpees

    Round 1: Run Across
    2: Bear Crawl
    3: Broad Jumps
    4: Lunges
    5:Murder Bunnies

    Even though we went really fast thru the Cone Workout, it still took most of the time.

    We finished the Cone Workout with a set of Achey-Legs:
    2x on a 4 count
    -Jumping Lunge x2
    -Squat
    -Scissor Jump

    We ended the workout with a Ab Ring of Fire
    10x Ab X-Extensions
    10x Backstrokes
    Plank 1 min
    10x Plank Wide Pike Ups
    10x Low plank wide pike ups

    We closed out with the usual close out, sending us off with a prayer. #Praying for those affected in Nashville.

    Also, shout out to @ShortBus, he was injured during this workout. 🙁

    Looking forward to next time!

  • The Figure 8 – from Thighs

    Today’s workout we mosey-ed to the auditorium to run up and down the stairs in an almost figure 8-like pattern with a set of workouts at the top and bottom of each flight of stairs.

    We started the beat down with a warmup:

    Mosey around the block
    15x Jumping Jacks
    7x Self Loves
    10x Sun Gods
    7x Windmills
    7x Cherry Pickers
    7x In Tempo Merkins
    7x Toe Touches
    7x Peter Parkers
    7x Squats
    7x Tempo Squats

    Then we Mosey-ed to the auditorium to do our Figure 8:
    8 Rounds
    8x reverse ab swings
    8x Merkins
    8x Flutter Kicks
    8x Diamond Merkins
    8x Hello Dollies
    8x Hand Release Merkins

    Even though we went really fast thru the Figure 8, it still took most of the time.

    We ended the workout with a AMRAP:
    4 rounds of 60 secs and a 30 sec break
    5x Catcher Burpees
    5x Plank Jacks
    5x Tricep Merkins
    5x Knee Touches

    I still haven’t figured out if all the sweat is from the workout, or just how hot it has become lately.

    We closed out with the usual close out, sending us off with a prayer.

    Looking forward to next time!

  • Mardi Gras Mambo – from Willie

    7 pax gathered on Mardi Gras day at 5:00AM to start the festive day with a beatdown. The warmup consisted of the following all in cadence:

    SSHx20, Imperial Walkers x20, Hillbillies x20, Arm Circles x10, Grass Grabbers x10, Burpees x5

    The Pax moseyed to the parking lot close by, partnered up and did the following 100, 200, 300 exercises while the partner pax ran to the end of the parking lot and back.

    Merkins, Freddie Merks, Squats

    The rest of the workout consisted of the F3 card deck, 40 cards and a lap after 10 cards. Exercises were as follows:

    Hearts – Burpees
    Diamonds – Diamond Merks
    Clubs – LBCs
    Spades – SSH

    We ended the workout with round Mary and a COT. Always great to lead this group!

  • Tick Tock – from Hawgcycle

    Conditions: Cloudy, 75 degrees, Humidity 88%, Wind 5 m/h from SSE (disappointingly dry.)

    Pax: Almonaster, Boge, Catfish, Cheetos (FNG), Eagle Fang, Heisenberg, Igor, Java (FNG), PVC, Revit, Roach (FNG), Rudy, Spalding, Thighs, Tool, Triple, Vagabond, YHC

    The Cantores were out last night, predicting a monsoon this morning. Excited to get wet, YHC laid out the swim trunks and took the Q. As previously established, YHC has little faith in the Pax’s desire to overcome conditions. So I started planning a workout for somewhere between 2-4 pax. I arrived at the flagless meeting point a customary 2 minutes early shocked to find more people than I could count on my hands….much less keep up with during the workout.

    The Thang
    • Mosey to the far side of the mediocre lawn and circle up for the warm-up: SSH x 25; Imperial Walkers x 20; Don Quixote x 10; Merkins x 10, Peter Parker x 15; Parker Peter x 15; Tempo Merkins x 10; Squats x 15; Lunges x 20; Low Slow Squats x 15
    • Mosey to the Foundry. Plank and wait for the six
    • Bernie Sanders (Hang in there as long as you can) – Partner up. Pax 1 does hangs starting above the bar and then below the bar for as long as possible. Pax 2 makes there way through BLIMPS. When Partner 1 can take no more – flap jack. Keep flap jacking, always picking up where you left off on BLIMPs until time is called
    • Start the mosey to the Football field stopping for 10 Catalina Wine Mixers
    • Continue mosey to Football field stopping under 610 for clock merkins (6 @ 12:00, 5 @3:00, 4@6:00, 5@9:00)
    • Continue mosey stopping in a mess of grass for 15 sumo squats
    • Arrive at football field and bear crawl 100 yards Then partner up and sled bear crawl back, switching on Q’s command. For sled bear crawl think the sled you push in football practice. One pax bear crawls while other pax stands in front of him pushing against his shoulders, providing resistance. We made it about 50-75 yards
    • Mosey to the parking bollards and balance for the six. Not a lot of participation on this one.
    • Start the Mosey back to the flag, taking a dangerous shortcut under 610 for the barefooted among us. Pausing at the Indoor Pickle Ball courts for some semi-balls to the wall
    • Continue mosey stopping for some alternating step ups by the Children’s Museum
    • Continue the mosey stopping for crunchy frogs.
    • Reach the flag 2 minutes early and finish up with penguins and 100s

    NMM
    • YHC was not prepared for the number of Pax this morning. Maybe there are heartier guys in F3 NOLA than I thought. It’s hard to lead a bunch of dudes all over City Park. Pro-tip: Start the warm-up with SSH and then proceed to rotate in a circle counting each guy as the Pax count the numbers. I am pro, so I did this. The problem was the number was too high for me. I got lost somewhere around 14 or 15.
    • Why do you need to count the pax? Because you need to make sure everyone stays with you, especially if you plan to cover a lot of ground, as I hoped to.
    • I had no clue how many people were with us. I thought there were 17 in the beginning, but then we had an even number at the Foundry? Then Tool left and we had even numbers again at the Football field? Was it because there was a Vagabond wandering aimlessly around the park, sometimes with us, sometimes not? Was it Almonaster that showed up 55 minutes late? Was it because Tool disappeared? Or is it because YHC has trouble counting once the numbers get into the double digits? I don’t know, but it was not good. I think I got all the FNGs back to the flag. There were only 3, so I could manage that. For all I know, there may still be someone out there. I also don’t have much faith in the pax ability to navigate City Park solo. Maybe if the Renaissance guys could take a drive around the park tomorrow just to make sure?
    • Roach wasn’t too excited about his name. Don’t worry Roach, we came up with another one at coffeeteria. We will gladly change it next week if you want. It’s up to you.
    • The sled bear crawl is my new favorite exercise.
    • The barefoot movement is afoot. Three au naturale pax today. That makes 4 for the week.
    • The indoor pickle ball courts need some work. The smell is reminiscent of the WPM stairwell. A number of pax warily stood by the street refusing to enter the grounds. It was telling of how much of their trust I had earned 45 minutes in.
    • I wish we could have had a photo shoot there though. The graffiti had Stone Mountain written all over it.
    • Less than half way through the workout The Boge started chirping in my ear about getting back to the flag on time. Everytime we stopped for a COP he reminded me that I needed to consider the distance back and the time remaining. I later learned that The Boge was watchless. Does he just have an innate sense of time or was it his familiarity with the Q that caused his anxiety?

  • Westbank Park Run

    It was a beautiful morning for some running. Something we westbankers rarely do.

    We moseyed over to the playground to warm up.

    Windmills
    Sun-gods
    Hairy Rockettes
    SSH
    *New* 8-count Ski Abs Body-Builders

    Then we moseyed over to the service road and attempted to do:

    4 rounds
    1st Round:
    15 of each:
    Heels to Heaven
    Alternating Side Squats
    Flutter Kicks
    Hand-release Merkins

    then, 4 laps down and back on the service road.

    The subsequent rounds would decrease a lap while increasing the reps by 5.

    We worked hard, but we only got through 2 rounds by the end of the allotted time.

    We then moseyed back to the playground for cool-downs. We ended the workout with normal close-out.

    It was good first try at some running! We look forward to incorporating the service road in future workouts!!

  • Westbank Circuit Course part II

    Back in Sept 2018, the PAX from Master Melvin attempted the WestBank Circuit Course. During that attempt, we were able to do about 6 rounds of the circuit for a total of 2 miles of running.

    Today, we attempted the Course and we did 9 rounds for a total of 3 miles!

    We started the morning with:

    SSH – 10
    Sun gods – 10 each direction
    Peter Parker – 10
    Parker Peter – 10
    Mountain Climbers – 10
    Merkins – 10
    Windmills – 7
    DaisyPickers – 7
    Sprinklers – 7

    Then we moved to the WestBank Circuit Course:

    Circuit Course with stations (individual effort)
    Each lap = # of Reps
    1 lap = 1/3 Mile
    Station 1:  Box Jumps
    Station 2: Tricep Dips
    Station 3: Burpees
    Station 4: Super Crunches
    Station 5: Diamond Merkins

    After 9 rounds, we ended with some cool-down stretches and a mosey to the flag and close-out.

    That was awesome to see how we’ve grown over the last year. Cool thing is though it was an individual effort, we did it all together!

    Great job, guys! BestBank!