F3 New Orleans

Tag: Walleye

  • Murph at the Marsh on Memorial Day – from Jose10k

    It’s as simple as the title: we had a Murph at the Marsh on Memorial Day. You have to love the alliteration. 26 total showed up for the annual event. Hogsbreathe began with a history of the workout, his own personal experience, which we greatly appreciated. It was fun watching Zoo’s face as each car pulled up. He so graciously offered up his beautiful outdoor kitchen for breakfast afterwards. A huge shout out to his wife for helping prepare breakfast for a bunch of smelly men. Warm-up followed by the murph. COT, 2 FNG’s, (welcome Pole Dancer and Flex Seal), followed by Hammer praying us out. Thank you all for posting and the fellowship as always. Happy Birthday Pick!

  • The Track Can Be Fun Too – from Mama’s Pride

    With RCR in full swing, a few pax arrived early and ready to hit the ground running, pun intended.

    The group started out with a typical warm up of some SSH, Grass Grabbers, Windmills, Imperial Walkers, and Arm Circles. To keep gaining miles, we added 2 “Forks” to the warmup, which includes a run around the track where each pax sprints for the 100 m stretches and slowly jogs the turns.

    After the warm up, the group engaged in a crowd favorite – Mama’s Pride’s Ladder consisting of Merkins, Jump Squats, BBSUs, Commando Planks, and Kick Throughs. After each cycle, Pax rand 400m and performed 5 burpees. The workouts started with 15 reps of each exercise and added 5 reps after each run around the track.

    After 20 minutes, the group ran another lap and performed another Fork before finishing up with a friendly game of Ultimate Football.

    The pre-run group hit just at 4 miles, except for Saban, who decided he needed to run more because he’s Saban. Overall, it was as pleasant as it sounds.

  • Fun n Games till someone gets hurt. – from Kenna Brah

    Warmy
    Imperial Walkers =20
    Tin Soldiers – 20
    Abe Vigoda – 20
    Seal Claps/Overhead/Arm Circle
    High Knees/Butt Kickers
    -FUN –
    Sit Down/Get UP NO HANDS
    Turkish Get UP Training
    Press Up on Tree Branches

    Round-n-Round w/Blocks
    A – 3x
    15 SUMO Squat
    15 Servers – Hands Pressed to Middle – stretch out
    15 One Arm Swings L/R
    15 TriCep Ext – Hands Pressed to Middle

    B-3x
    15 L/R One Arm Row – Grasp Middle
    On your 6 w/no Hands w/block
    15 Pullover/Chest Press – Squeeze Middle
    On your Feet w/no Hands w/block
    15 OHP – Squeeze Middle
    15 L/R Static Lunge Twist
    REPEAT

    Heard some grumbling so I must have done it right. I hope I left you all better than I found you.

  • Run Foundry Run – from Snooze

    Legs were heavy for those of us that opted to join Saban a day earlier on his sadistic 8.5+ mile jaunt through the city. Soreness be damned, though, because RCR is upon us. So let’s get some more miles in…

    Warm-up

    We moseyed to the track for a brief warm-up consisting of: Side Straddle Hop x 20, Windmills x 15, Grass Grabbers x 15, Imperial Walkers x 15, Arm circles x 10 (both ways), and 8 count Body Builders x 10.

    The Thang

    In order to avoid any PAX (YHC included) griping about puddles on the track, we moseyed over to the covered area in front of the Children’s Museum.

    25 Merkins – 1 lap down the LCH ramp, around the traffic circle, and back (approx. 1/4 mile)
    25 Merkins, 25 LBCs – 1 lap
    25 Merkins, 25 LBCs, 25 Carolina dry-docks – 1 lap
    25 Merkins, 25 LBCs, 25 Carolina dry-docks, 25 LBTs – 1 lap
    25 LBCs, 25 Carolina dry-docks, 25 LBTs – 2 laps
    25 Carolina dry-docks, 25 LBTs – 3 laps
    25 LBTs – 4 laps

    This was the plan, but we had to modify and cut it short due to time. After a mosey back to the flag and COT, we logged almost 3.5 miles.

    As always, thanks for the opportunity to lead.

  • My Friend aNDy – from Rudy

    YHC brought his friend, aNDy, and a playlist out to Swolefest to start the week off right

    16 PAX circled up in the gloom. That was a bit more than YHC had expected, so I went digging under LCM to find a “friend” for aNDy: the “Block-and-a-half” that the Swolefest guys seem to either Love or Hate (depends on who you ask).

    Quick warmup with some stretching, SSH, IW, and Peter Parkers. Then we’ll get jiggy with it…

    The Thang:

    First, introduce our two friends. Mall Cop and Cracklin’ generously volunteered to be guinea pigs. They were instructed to lift our friends above their heads (no elbow locking!). Now the PAX were informed that those two coupons were not to come below eye level for the rest of the workout, or there would be burpees. So Mall Cop and Cracklin’ continued to hold them up high while YHC slowly explained the rest of the workout.

    First, lets start the playlist:

    Amnesty: I hope this one was a bit more acceptable than the last one (though 80s classic rock only made one appearance via INXS).

    Tabata workout. 10 exercises. 45 seconds on, 15 seconds rest/transition. Repeat 3 times. Alternate arm (thrusters, curls, rows, merkins, dips) with core/legs (situps, LBT, Flutter Kicks, Lunges, Step Ups). PAX better pay attention to the two in the center and make sure they aren’t drooping. If they are – get out there and take the coupon and keep it up in the air. Or Burpees.

    Lets Go. Mall Cop and Cracklin’ were already ready for relief by the time YHC finished explaining.

    Belloq and Triple engaged in a series of “I can do better than that” with the coupons. One arm. One finger. Whatever. Baywatch took immense joy proudly holding aNDy way up high. Kuch and PopTart were unshakeable as they just stood there saying “what, is this supposed to be hard?” Saban, as usual, had his way with the Irish block. I never did like that guy. I think I heard Pothole saying “Who the heck is this guy?” Nice to meet you too! YHC, on the other hand), struggled and needed a rescue from War Eagle to save the day.

    Much to my surprise – the PAX quickly figured out that the best way to handle this was to actively step up to relieve the coupon holders, rather than waiting for the holders to cry out for help. Nicely done – each tabata break, half the circle was rushing forward to take another turn at holding.

    Tabata done, circle up for an Al Gore/Monkey Humper ring of fire (2x) while the PAX kept the coupons up high, refusing to fall for the Rudy trick of waiting for them to drop the coupon prematurely. At last, nearing the end – Rudy (HONESTLY) called it, and the coupons were gently placed on the ground.

    NICE WORK – NO PENALTY BURPEES. So 10 Burpees OYO anyway.

    Thumb War, Walleye, Backed Up took us home with last round of Marys (Box Cutters, Freddie Mercury and J Los).

    Finished with our COT. Plenty of announcements- they are in email and mumble chatter. Plenty of intentions (especially for sick PAX and relatives). Then War Eagle took us home, asking God to guide, inspire and lead us forward into the week.

  • Amnesia lives up to his name – from Amnesia

    Amnesia grabs the Q late Thursday night for me, but as Amnesia is named for his forgetfullness, he lives up to it by forgetting to write the backblast. He showed up to the A1C with his usual bike, but inside the cargo contained coupons. It was time for some circuit training. Each participant grabbed a block and performed various exercises at various counts (some 20, some 40). Like I said, it was Amnesia, and he forgets. Squat thrusts, man makers, curls, overhead presses, leg raises…it’s all a blur now on Sunday afternoon. We finished up with Mary, and named the new FNG: Indiana Jones, or Indiana for short. Nacho prayed us out, and I finally got to go to the official end of a Friday beatdown.

  • 8-Count Warmups (Foundry 2021-02-10) – from Catfish

    9 PAX at the Foundry today: High Rise, Kuch, Abacus, Pop Tart, Saban, Amnesty, Walleye, Snooze, Catfish (Q). Started by moseying over to the track for a quick lap and warmup with 8-counts. Moved on to faces for Peter Parker Peters. Another lap, then moved on to the back road to head to the foundry.
    Stopped along the way at the museum parking lot, then did some Jack Webbs up to ten. Arrived at the foundry for a quarter murph (25 pullups, 50 merkins, 75 squats in 5-10-15 sets 5x). Did some LBCs, Penguins, and Dying Cockroaches waiting for the six.
    Moseyed to the museum porch. Continued Jack Webb from 11 to 15.
    Moseyed back to the track. Got in some Dr. Ws for the finish. Back to flag zone for CoT.

  • Blayne is a Bitch – from Saban

    I had looked on the Q sheet a few weeks back to sign up for the anniversary of my dad’s passing. Unfortunately there was another anniversary, High Rise had signed up to Q his two year anniversary. Guess it wasn’t meant to be…or was it. Early in the week, High Rise posted that he wasn’t able to take the Q so I jumped on it. Guess it was meant to be!

    I arrived slightly before 5:30 and was surprised to see 9 PAX getting ready to go and one PAX already on burpee #73! Nice work Catfish. A quick disclaimer and we were off. Stayed under the pavilion to get warmed up with:

    SSH X 20
    Imperial Walkers x 15
    Monkey Humpers x 15
    Peter Parker x 15
    Parker Peter x 15
    Mountain Climbers x 15
    10 burpees OYO

    Moseyed over to the mountain

    Let the PAX know that this was the anniversary of my dad’s passing. My dad was a fighter. He had cancer for over 15 years of his life. And each time a new bit of cancer popped up and things got tough he pushed through and overcame. He had it in his kidney, lost that kidney and recovered. He had it in his spine, lost feeling in his legs and was assigned to a wheelchair for the rest of his days but he continued to push. He had it in his knee so they cut off his leg but he pushed on. Even after the doctors issued him his last days. He pushed on for several more months! So what I have planned is going to be tough and will take most of us the whole time to finish but push through and fight until the end!

    This workout was inspired by Tinkles. It was my last workout before I found out that I had Covid. I had gone to Pontiff to support my uptown brother and this is what we did on a football field and it was really tough. I thought doing the workout up the mountain would add another element.

    I guess we can call these Mountain BLIMPS. Also, for some added fun I got to the mountain early to add the names of our late Wisner Mountain grafitti artists – Puke Dick, Dog Dix, Lucid, and of course Blayne is a Bitch. This created some great mumblechatter: How did Puke Dick get his name? Is Dog Dix French and pronounced Dog Dee? Was Blayne a girl or a boy? I guess we will never know…

    The Thang

    Run up 25 yards – 5 burpees – run back down

    Run up 50 yards – 10 burpees – run back down

    Run up 75 yards – 15 burpees – run back down

    Run up 100 yards – 20 burpees – run back down

    Rinse and repeat for Lunges, Imperial Walkers, Merkins, Plank Jacks, and Squats.

    About half of us finished. From there we moseyed back to the pavilion.

    COT, Count-off, Name-orama, announcements, and prayers. Prayed for everyone dealing with Covid and for everyone to be present to the loved ones that we still have in our lives. Thankful that my dads legacy can live on through F3!

  • King’s Day 2021 – from Tool

    Twas Wed Jan 6th, aka King’s Day, aka Epiphay, aka Twelve Night which, among other things, marks the official start of Mardi Gras Season and first day to officially eat king cake. Ironically twelve PAX showed up to hone their minds and torsos in preparation for weeks of sugar and carb consumption. Here’s what we did:

    Disclaimer, followed by the plan for the day, followed by a mosey down Roosevelt Mall with a warmup pit stop:

    IW, WM, Bead Wave (overhead wave w/calf raise), toy soldiers, AC, self love

    Mosey to the LCM parking lot to recognize MABA and the month of the burpee with burpees x10, burpees x9, then a mosey to the track

    PAX circled up for a circuit to ring in 2021 with (21) one minute AYG rounds of various exercises with a 15 recovery in between. Added twist was to call out at each increment of 5 as to keep everyone on course.

    T-MERKINS
    SIDE LUNGES R
    BOX CUTTERS
    SIDE PLANK KNEE TO ELBOW R
    BUTTERFLY SITUP
    HIP SLAPPER
    SQUAT

    Cool down lap around the track.

    Rinse & Repeat first 7 rounds with added bonus of dirty talk from Sheetrock to offset the music/power outage on the tunes and timer.

    Then 7 one minute rounds of BURPEES AYG. T-claps to Catfish for claiming the title of “King” of the morning with 140-ish total burpees!

    COT that included prayer intentions for the Brehm family, the Vega family, guidance to focus on positive not negatives, along with a festive and safe carnival season.

    Always great to lead.

    Tool

  • Man Makers count as burpees, right? – from Belloq

    Excited to Q my first workout of the new year, but was trying to figure out how to meet the 100 burpee quota during a coupon workout. Of course the answer is: the man maker.

    Started the disclaimer at 5:29 and had a few stragglers for a total of 13 PAX and two without coupons. Apparently, the uptown crew gets swole by having their helpers do the work for them.

    Warm-up:
    SSH X 31
    Grass Grabbers X 11
    Abe Voigodas X 11
    Peter Parkers X 10

    The Thang: (Simple and Pleasurable)
    Man Makers IC X 15
    Moseyed a double loop (Approximately .3 mile)
    Man Makers IC X 20
    Moseyed a double loop
    Man Makers IC X 15
    YHC mentioned to PAX that we were halfway at 50. There was some debate on the calculations by the Q, and we finally came to a consensus that 15+20+15=50.
    Moseyed a double loop
    Man Makers IC X 10
    Moseyed a single loop
    Man Makers IC X 15
    Moseyed a double loop
    Man Makers IC X 15
    Moseyed a single loop
    Man Makers IC X 10
    We held the 9th Man Maker above our heads for 15 seconds then completed our 100th and final man maker.
    Then without putting our blocks down went to curls IC X 20 and then rows IC X 20.

    Mary: 5 minutes of core
    30 seconds of halos clockwise
    30 seconds of halos counter-clockwise
    60 seconds of reverse twist (aka corkscrew)
    60 seconds of dynamic plank
    60 seconds of chainsaws (tin-snips with motion side to side)
    60 second of slow, controlled big boy sit ups

    COT:
    Count off
    Name-o-rama
    Announcements
    Intentions
    Prayer

    Thank for allowing me to lead.