F3 New Orleans

Tag: Tool

  • The Traditional – from Rudy

    12 PAX showed up in the hot and humid gloom. Out and back on the traditional route – apparently, we need to run this route more, as several old timers (looking at you Glitter Balls) seemed to be unfamiliar with it.

  • Better late than Fibbonaci – from Kenna Brah

    I occurred to me today, as I relaxed on Memorial Day to the smell of RIbs on the Barbie, that am consistent. Consistently late with Back-Blasts. Seeing I’ve not Q’d in a bit, I wanted to start the year (nearly June!) on better footing. So my improvement plan is to post the BB within 5 days, that’s better than a wholesale whiff. Ill Q more often to hone the habit. Now for the gist.

    Warmup – ( I may be hallucinating some of this, so have mercy )
    Arm Circle Circuit
    Low Slow Squats
    Mountain Man Pooper Good Mornings
    Jack Webbs

    Thang 1- Indian Run Style 10 Bear Crawl/ 20 Lunges Set ( 4ct) around the fountain
    PAX Line up to Bear Crawl, Lead Pax calls the count, Rear PAX jogs the fountain and takes over at Lead, pickup up the count where he found it. Repeat till everyone has done 2 circuits

    Thank 2 – Dora ( 100 Merkins, 200 Squats, 300 BB Sit-ups )
    Timer – Mosey Backwards from starting Point to the Levee, Bernie Sanders UP, 3 Burpees on top, backward lunge down, Mosey to start
    .
    Thang 3 – Pair up, run opposite directions around fountain, when a PAX pair meets, ROck Paper Scissors , winner chooses exercise, 5,10, then 15 reps,

    Fait accompli – COT

  • Merkin Math is Hard – from Mayhem

    75 degrees, 95% RH, 0 mph wind
    It was wet and not from rain

    Travelling from the East and not wanting to catch the train, High Rise was the first to arrive sometime before 5:20. YHC pulled up next and started running through the plans in my head. From 5:27 to 5:29 the PAX just kept coming with Thumb War bringing up the rear. 5:30 disclaimer and backwards down the track we went.

    After 150M total backwards mosey and 100M total mosey we ended at midfield.

    Quick Warm-A-Rama included GG, MMP (finally correctly demonstrated), IW, FM, PP, Crab Cakes (for Vagabond).

    First exciting effort amidst the mumble0chatter was Motivator-Merkins. Start with 10 motivators then 10 merkins. Count down from there to 1. Only 55 of each when completed. Zero sympathy.

    Next effort was the bear crawl inchworm. Two lines, planked, facing the playground. Last man bear crawls to the front and planks. Everyone goes twice. Boo-hoo the stickers… get over it. No complaining today.

    At the playground, we did the Rail Shuffle. Plank on the rail. We shuffled counterclockwise led by YHC . DOWN = merkin. TUCK = hop forward/back. Once the clock struck 12, all PAX took a turn performing 5 pull-ups.

    Next effort took place on the west side of the gym. Wall Plank with hands ICx20, Wall Plank with feet ICx20, Wall Sit & air presses. Rinse and Repeat, replace air presses with overhead claps.

    Next effort was on the baseball diamond. Circle up. Plank-o-rama. Alternating plank exercise and core exercise IC.
    Hip Slap – LBC
    Shoulder Tap – Freddy Mercury
    Merkin – Flutter Kick
    Put it all together and you get… MAYHEM MERKINS. One PAX at a time. One rep at a time. Twice around the circle of 13. Rest of PAX planking. This amazing exercise is still extremely difficult for some. I assume it is because they have to count all the way to 10… looking at you Mr Rogers, Kennah Brah, Rudy…

    All PAX spread out in the infield of the baseball diamond. A few PAX (Frac?) had to ask where the infield was located. Duck Joust… Duckwalk, arms crossed, knock fellow PAX down. Vagabond cheated… I mean won.

    Mosey back near the flag. Circle up because we ain’t done yet.

    Big Bang. Hold plank then explode up and do the exercise as fast as possible once I call it out. 3 burpees, 10 jump squats, 10 big bois. End with 15 Plank Jacks IC.

    COT
    Announcements – Greek Fest
    Intentions – Boo Boo’s SIL and Mess Hall’s MIL

    Enjoyed leading.
    SYITG!

  • Bollard BOMBS – from Mayhem

    68 degrees, 98% humidity, 3 mph out of the NE

    Disclaimer as the beautiful sunrise commences

    9 PAX in total mosey to the Mardi Gras Fountain

    Warmarama consists of MMP, SWM, GG, PP, MC, TF, FT

    Lap around the fountain and head to the lake

    Thang 1:
    Grab some wall for Merk-Jax
    1:2 up to 6:12 and back down to 1:2

    Thang 2:
    Line up along designated bollard
    One 4-count SSH IC, one broad jump, walk to next bollard
    Two SSH… to 10 SSH
    Lunge walk back to start

    Thang 3:
    BOMBS-Weave
    Groups of 3 – 3 minutes at each station AMRAP
    6 stations: Burpees, Overhead Claps, Merkins, Big Bois, Squats, Weave the Bollards for about 100 yards and mosey back

    Thang 4:
    Plank-o-rama (plank exercise, core, plank, core, etc.)
    Hip Slap, LBC, Shoulder Tap, Freddy Mercury, Merkin (slow), Flutter Kick, and the culmination… Mayhem Merkins (10-count hip slap shoulder tap merkin)

    Thang 5:
    Take a picture with the sunrise

    Back to the flag
    COT

    Thanks for the opportunity to lead
    SYITG

  • Running in the Muggies – from Rudy

    Summer is here. And with it, the muggies. So 8 PAX ran and walked and sweated.

    COT: Saban saving the day. Seriously. Great work Saban, and thank you for being willing to step up for a stranger when she needed that help. Great example for all of us to strive for.

  • DST at the Renni – from Fracsac

    The day of DST when we spring forward an hour always makes us tired. YHC knew a dose of the Renni was just the thing to combat this sleepiness in the gloom.
    With pax still slowly filtering in, YHC gave the disclaimer and we faced the bacon for a warmup with the usual stuff.

    Mosey to the tulips and some 11s with burpees at the tulips and step ups at the fountain.

    Mosey to the side of NOMA and do BLIMPS using the zig zag path to the steps and back. All in cadence.

    Back of museum for Sunday Mornings x 5.

    COT followed by PLC (parking lot coffeteria) where all participated and even a few others joined.

    SYITG 

  • Super Mothership – from Thumb War

    Super Mothership

    Pax (7)
    Bogey
    Tool
    Abacus
    Kenna brah
    Chris FNG – PETA
    Colonol Mustard

    YHC arrived early to set up a football field.

    Convened at the Flag for a lighter than usual PAX for Mother Ship partly due to the IOAM event on the bayou.

    Moseyed to the Peristyle for a Warm Up where a couple of late arrivals met us.

    Warm-a-Rama:
    Slow Abe Vogodas 4 count on each side

    Grass grabbers
    Hillbillies
    Side straddle hops
    Mountain climbers
    Tie fighters
    Mayhem merkins

    Moseyed to Big Lawn for Thang 1:

    Red Barchetta – esque – instead we exercised song Purple Rain kicked off by the Fox Sports NFL theme song. This was the start of a playlist through the workout of artists that performed at Super Bowl halftimes/

    100 Yard Dash then 100 overhead presses, run back to start point to plank/wait for six; 75 yard dash then 75 plank jacks, run back to start point to plank/wait for six; 50 yard dash then 50 LBCs, run back to start point to plank/wait for six; 25 yard dash then 25 Merkins, run back to start point to plank/wait for six; 10 yard dash then 10 burpees, run back to start point and plank/wait for six.

    YHC brought a football 🏈 that couldn’t be dropped by the Pax for the remainder of the workout. If it hit the ground, 2 penalty burpees.

    Mosey to Baby Foundry for Thang 2: Pull Ups and Planks

    We split in 2 groups or tandems. With the off number YHC was a single and “ready to mingle” per Bogey. Bogey and Abacus made quite the cute couple.

    Half are doing pull ups or back work while others are doing a plank. YHC used a Tabata timer for 45 secs of work and 15 secs of rest for 8 cycles.

    Mosey to NOMA Fountain for Thang 3: Bench work in cadence

    Box jumps
    Bulgarian Split squats
    Dips
    Incline Merkins
    Derkins
    Gas pumpers

    Mosey to the Flag. With about 3-4 mins remaining. We did a dealers choice of Mary.

    COT:

    We prayed for Tool’s wife and the city hosting the Super Bowl this weekend and gave thanks to impact of F3.

    FNG Chris who is Kenna Brah’s nephew was in town for work and is big carnivore and hunter so was officially named PETA. He calls Dallas home and committed to more workouts in the gloom in Dallas to certify it.

  • Roosevelt Mall’in – from Vagabond

    Warmup

    Drag or carry tree trunk

    8 counts and burpees along the way

    Roosevelt Mall x 10 up/back
    Dips
    Step ups
    Merkins

    Little hill: Bernie Sanders x2
    Bobby Hurley x5
    burpees x5

    Grab coupon x12
    curl
    rows
    squats
    kettle bells
    tricep extensions
    goblet squats
    overhead press

    Football pass with burpee penalty

    Jump rope relay suicide while last guy brings to back and runs to the front

    Back for mor 8 counts

  • What a Beautiful Morning – from Heisenberg

    Warm Up – Grass Grabbers IC 15 , Windmills IC 15 , SSH IC 31, Arm Circles IC 10, Seal Claps IC 10, Moroccan Night Clubs IC 10, Burpees IC 10
    The Thing – Tabata 40 sec on 20 seconds off
    Station 1 – Speed Rope
    Station 2 – Burpees
    Station 3 – Shadow Box using Egg weights
    Station 3 – Step Ups with 20 lb plate
    Station 4 – Kettle bell swings
    Station 5 – Heavy Rope
    Station 6 – 60 lb Sand Bag Rows
    Station 7 – 15 lb Curls on stability Pad
    Station 8 – Heavy Rope
    Station 9 – Step-ups 30lb Ruck
    With 5 ish Minutes Left – Back of Museum – Sunday Mornings
    Finished with 10 burpees OYO
    COT

    Personally Curated Playlist
    Oklahoma! (Expanded Edition/Original Motion Picture Soundtrack) Gordon MacRae
    Have Yourself A Merry Little Christmas (Remastered 2006) Bing Crosby
    Feliz Navidad José Feliciano
    The Christmas Song (Merry Christmas To You) (Remastered) Nat King Cole
    Blue Christmas Elvis Presley
    Run Rudolph Run Chuck Berry
    Christmas In New Orleans Louis Armstrong
    Jingle Bell Rock Bobby Helms
    Rockin’ Around The Christmas Tree Brenda Lee
    It’s the Most Wonderful Time of the Year Andy Williams
    Santa Baby Eartha Kitt
    Caroling, Caroling Nat King Cole
    Symphony No. 9 in D Minor, Op. 125, “Choral”: IV. Finale. “Ode to Joy” (excerpt) (From “Die Hard: With a Vengeance”)
    Joy To The World Nat King Cole

  • Hawg’s Birthday – from Charmin

    All came out to celebrate Hawg. Some Ran, Some Rucked, others just showed up. All had a good time.