F3 New Orleans

Tag: Torque

  • The Journey to 28

    The Journey to 28

    This morning is the beginning of a momentous journey for all baseball fans as the New York Yankees begin their quest for their 28th World Series Championship. To cheer on the Yankees, YHC tried to bring out the Yankee spirit among this morning’s PAX at the Fight Club. Following the disclaimer and a short mosey, we began with a standard warm-up

    The Warm-Up

    Imperial Walker – 27 (We started as the evil empire.)

    Annies – 20

    Windmills – 20

    Low Slow Squats – 20

    Noah’s Ark

    The PAX ran a big lap up the levee ramp and down the steps back to the starting point. YHC then introduced a new exercise inspired by the Rev in his name. The PAX will now imagine that we are each fulfilling the role of Noah and trying to get the animals and our children away from the flood waters and up to higher ground on the levee (New Orlean’s ineffective ark). The PAX will climb the levee by going up the fight set of steps and then across the grass while doing the bear crawl to the steps on the other side. After going up the next few steps, the PAX will cross the grass back to the other side while doing the crab walk. Up a few more steps and back over doing the monkey hop. Up the last few steps and back over while doing the boo boo baby. (See the picture if you have never been to La Salle Landing to get some idea of what YHC is talking about)

    Now that the PAX is at the top of the levee, YHC informed them that there is a rare reading in the Hebrew text of the story of Noah’s Ark. Jack and his three sons Jack, Jack, and Jack all fartsacked onto the ark and Noah threw them out to splash in the waves and drown. The PAX will now play the role of the Jacks as we descend the levee. This time the PAX will go down a level, stop in the middle as they cross to the other side for 20 smurf jacks. They will continue to go down the levee and stop at each level for 20 plank jacks, 20 chilly jacks, and 20 jumping jacks.

    The Intermission

    YHC killed some time with a 20 count of Rocky Balboas and 20 dips.

    Deconstructed Burpees

    The PAX started at the bottom of the levee (away from the steps) for a few deconstructed burpees. The PAX did 28 merkins on the bottom of the levee and ran up and over levee for 28 jump squats on the bottom of the other side. Two more rounds of 18 merkins and jump squats, followed by 8 merkins and jump squats. The 8 is in honor of Yogi Berra. Yogi is the greatest Yankee ever with a record of 10 World Series championships and the king of quotes. 8 is also the only Yankee number retired twice as it was also worn by the legendary Bill Dickey.

    Mary

    The PAX triangled up to end with a little Mary.

    Wife Pleasers – 20

    Penguins – 20

    American Hammer – 20

    Dying Cockroach – 20

    Flutterkicks – 10

    O Dolly – 10

    The Conclusion

    Count off, Name-o-rama, announcement, and intentions. Thanks River Ridge Bros for coming out this morning for a beatdown and for putting up with my Yankee fandom (it’s not as bad as Rudy’s Notre Dame obsession).

  • Maupin Hero WOD at The Uptowner

    Such a late backblast…I’ll try to remember what happened.

    Hawqcycle was on the Q schedule, but, was out of town for the BRR and suggested I take it. So I did.

    Warm-up, IC:

    • SSH x 20
    • Windmills x 15
    • Mountain climbers x 10
    • Peter Parkers x 10

    Mosey to the track, where we began the Maupin Hero WOD, which consists of 4 rounds of the following:

    • Run 800 meters
    • 49 merkins
    • 49 Big Boy sit-ups
    • 49 air squats

    We had 4 “official” finishers before the time ran out. Thanks for letting me VQ again! Still not sure if it counts. One of these days I will create an actual workout!

     

     

  • The River meets Kenner

    Suggested to have another AO location to add scenery to Troubled Water, so a suggestion was given to have the PAX arrive at RiverTown, where LA State HWYs 48 meets 49.

    Arrived to look things over and Torque was brave enough to come out of St. Charles parish to meet in the gloom for the beat down.

    Instructions given, not a trained trainer modify as necessary..etc …etc..etc

    Warm up

    • SSH x 20 IC
    • Windmills x 20 IC
    • Armcircles x 20 forward and backward IC
    • Keep them up – [The Kimchi special]
    • Seal Claps x 10 IC
    • Copperhead Cquats x 10 IC
    • Step-Ups x 20 NC

    While warming up, kept looking at the stairs going up on the right then coming down on the left or it could be up left, down right, a partner workout was born – Chipper understands “Born” as he has a handsome 2.0 –

    What was done , son

    Go up the steps, run or jog or walk, at the top complete 5 burpees, don’t get hit by the cyclist,  then down the steps on the other side, tap out partner and this would continue until numbers were met…

    • 100 WWII situps
    • 100 Air Squats
    • 100 Inclined Merkins

    Head over to the bench area to complete 15 sec, then 30 sec, then 45 sec static leg holds – O the pain static can bring – then planked for 60 sec more. Since it was only two of us, no monkey humpers were allowed.

    Hey Mary

    Got down to our six and completed

    • LBC x 20 IC
    • Hello Dolly x 10 IC
    • Freddy Mercury x 10 IC

    Time came to complete this first time at the AO and prayers were lifted for the PAX present and not, and our M’s and 2.0s and thanking GOD for the light show in the sky yesterday reminding us how small we are.

    -See ya in the Gloom soon – GOD Bless you all, GOD Bless F3 and GOD Bless America!

    –Thank you for the honor to Q