F3 New Orleans

Tag: Walleye

  • No Problemata Tabata

    24 person tabata? No problem! We’ll head to they gym today and use the stairs.

    WARM UP
    Side straddle hop
    Wind mills
    Grass grabbers
    Low slow squats
    Mountain climbers
    Peter Parkers 
    JLo’s
    Box cutters
    Flutter kicks

    Tabata (40 second workout, 20 second rest, 8 times)

    Divide into 3 groups, each group takes a workout (decline pushups on the Gym stairs) and then rotate through the workouts. ie – group1 on the stairs, group 2 lined up behind them, group 3 behind them. Group 1 starts at Decline pushups, 2 at squats, 3 at bench press. After the set, each group moves to the next station.

    1st Round

    Decline pushups
    Squats
    Bench Press

    2nd Round

    Stair Jumps
    Rows
    Curls

  • The Wrath of Barry

    Jim Cantore scared all of New Orleans when he unexpectedly showed up at the New Orleans Lakefront this week. The F3 Nola Pax were confused, as his appearance at Okwata was on Friday, which was a day late, Okwata workout is Thursday. So several Pax reached out to him on Da Twitter to see if he would join us in City Park for the Mothership, but it wasn’t meant to be.

    7 pax defied the media sensationalism of a hurricane doomsday scenario and showed up expecting a Catfish style beat down, which always leaves us nothing short of spent. But Catfish had to head out of town, and passed the Q to YHC. So, as the clock struck 0630, time for a brief disclaimer, in the cool breezy dry conditions, and mosey to the Great Lawn. During the warmup, the 3 pax from the Muscleship joined us for a United City Park beat down, bringing us to 10. Jim Cantore wishes he had shown up!

    Warmup
    SSH IC x 31
    Imperial Walkers IC x 20
    grass grabbers IC x 10
    Abe Vigodas IC x 10
    Arm Circles IC x 20
    Peter Parker IC x 20
    mountain climber IC x 20
    Parker Peter IC x 20

    Mosey to the first tree on the great lawn for a Catfish classic.
    But first, 10 Burpees OYO just to get the attention of the pax.
    Starting at first tree, bear crawl two trees, complete 10 merkins.
    Crabwalk two trees and complete 10 merkins.
    Bear crawl two trees and complete 10 merkins, followed by 10 burpees.
    Mosey back to street in front of the peristyle.

    Indian run to the Foundry.

    Stations at the Foundry
    5 Stations, 2 pax per station.
    Station 1 – Big Boi Sit-ups AMRAP
    Station 2 – Pull-ups AMRAP
    Station 3 – Ski jump the snake AMRAP
    Station 4 – Merkins AMRAP
    Station 5 – Run to the Bike Track, complete 12 Burpees and run back – Timer

    Divide Pax in two squads, 5 in each squad. Squad 1 completes 20 Merkins IC while Squad 2 holds a 90 degrees flexed arm hang. Flap Jack.
    Rinse and Repeat for a total of 2 full rounds.

    Mosey to the bike track and count off 1,2,1,2 etc. Line up in two columns for Bataan Death March. YHC indicated this was a race. Last man in the column drops off for 3 Burpees and sprints to the front. Continue for a full mile around the bike trail.
    YHC isn’t sure which column finished first, as all gave their best. With that said, we’re all winners for being there! #HIMS

    Complete 2 more rounds of 10 merkins and 90 degrees flexed arm hangs.

    Mosey to the fountain/pond in front of NOMA and hand off the Q to Bongo for a Muscleship finale.

    Dips IC x 20
    Low slow squats IC x 20
    Right leg step ups IC x 15
    Left Leg Step ups IC x 15
    Incline merkins IC x 20
    Low plank for 1 minute
    Decline merkins IC x 20
    LBC’s IC x 30
    *Note – YHC May have it a bit out of order, but that’s pretty much what happened, leaving us all spent.

    COT
    Count off, name-o-Rama, announcements, intentions, and closed with a prayer. During the COT is when Barry decided to show, which drenched the Pax.

    Good times followed the beat down with Coffeteria at Cafe Navarre. Jim Cantore would be jealous if he knew…..his loss!

    Thanks for posting with me today and for allowing me to be a part of such a great group.

    SYITG





  • Post 4th firecrackers

    Hokey Pokey, Walleye, Triple Shift, Scantron, Billy Goat, Grimace, Medulla, Pai Gai, Mahatma, Babyface, Darkwing Duck, Fast Tax, Coin Star, Boo Boo, Shockey, Amnesia

  • New AO — F3 Fairhope

    Kuch and I bumped into each other at lunch at The Grand Hotel in Fairhope, AL, during a little family R&R during the 4th of July weekend. Naturally, we decided to post. And Kuch even EH’ed an attorney colleague also at The Grand for the weekend. We were hoping for a guest appearance by Da Parrish, but his locale was too far away to join us. So the 3 of us met in the morning glory (not gloomy at all) for a holiday heat beat down. The usual disclaimer and off we go.

    A short mosey to the warm-up COP at a gazebo over-looking Mobile Bay. SSH x 20 IC, IW x 15 IC, Arm Circles IC 10 forward and 10 backwards, Grass grabbers x 10 IC, Mountain Climbers x 10 IC.

    We started with a Route 66 along the Mobile Bay boardwalk, with Merkins at each light post, starting with 5 Merkins and ending with 13. We continued the Route 66 on the boardwalk along the bay, marveling at the huge beautiful lake homes. We did WWII sit-ups at each dock, starting at 5 and ending at 15, then continued with 10 squats at each dock for another 10 docks.

    We turned around and moseyed back to the green lawn at The Grand. Then Kuch delivered the real beat down: 11’s with burpees and jump lunges. After the 3rd pass, YHC was out of breath and made the executive decision to switch out jump lunges for LBC’s. It was still brutal enough, and after 55 burpees we were all gassed.

    We moseyed back to our starting point for count-off, name-o-rama, announcements, and a prayer. We named our FNG @Hobbs, so welcome him when he shows up back in NOLA. I forgot to take a pic at the beatdown, but we got one at the pool after. I highly recommend this new AO. Very scenic. Just plan a trip to The Grand.

    Walleye

  • 1776 Merkins and a tour of Okwata

    Well, that’s what 1776 Merkins feels like! I’m glad we decided to share them as a group…

    This was my first Q and we had an amazing attendance with very special guests from uptown. The idea was to get a little tour of Okwata and also celebrate America by doing Merkins and planking after each quick run.

    We started at the flag, moseyed to the “round thing with water in it” for 20 merkins, arm circles, Side straddle hops

    We then ran on top of the levy to canal for: 20 Merkins, bear crawl across canal on top of Levy, Then 20 Merkins

    Next, we ran down the levy to the “circle of benches” for an assortment of excercises including 20 Merkins, American hammers (thanks for reminding me how to do them! Lol), dips, derkins, low slow squats.

    Next, we ran to the parking lot by the “family reunion center” and did 20 Merkins, side straddle hops, imperial walkers,  Peter Parker’s, dying cockroaches.

    We then ran back to the “circle of benches” and did 20 Derkins, low slow squats, grass grabbers, box jumps, dips, each of these separated with a 180 degree rotation (jog) around around the circle.

    The group agreed to a “one minute of standing at attention” (maybe we can make a name for this) to honor our military.

    Back to the flag for20
    More merkins and cot.

    At some point we did some burpees for good measure. Can’t remember when though…

    Special thanks to all For putting up with my lack of consistency in beginning the exercises and to Sogo for remaining me the names of exercises. Also thanks to Screwtop for signing me up for this Q! He missed a good one!

    Pax:

    King Kong, Angie’s list, Breadsticks, Catfish, Hockie pokey, Shuffle, Dirty dell, Triple shift, Tanner, Surge, High rise, Ya mama and them, Walleye, Frack sack, Bongo, Willy , So go , Jingle vador, Smooth, Tool, Shuffles, Undertaker 

  • One Trick Pony

    YHC generally has one favorite Rock City exercise. So in his first Q in many months, and with many new PAX since then, time was right to break it out again. So 5:30 am, time to start with the running disclaimer (we’ve got places to go, PAX….) and off to the rock pile.

    Warm Up

    • Sllllloooooowwww cadence Windmills x10. Oh look, welcome to the group Marlin.
    • SSH x25. Oh look. welcome to the group FastTax
    • IW x20. That it? I think we’re all here. Any one else rolling in hot?
    • Low Sllllooooowwww Squats x15. Gabrielle decides he only wants to do Slow squats (not the Sllllloooowwww variety) and is usually back to standing position by the 2-count.
    • Slllloooowwww Merkins x15

    Grab a rock

    Rock 11s

    Rocks in a line in the middle of the parking lot. 11s with Burpees and Derkins on opposite sides. Passing the rock towards the Derkins, do 11 Shoulder Presses. Passing the rock the other way, do 11 Curls. Go.

    As usual, this is a good time killer for everyone who’s F3 name doesn’t start with “Mahatm”. For PAX whose names do start with that – its just another day in the park.

    6:00 – time to wrap up to move to the next step. For PAX who didn’t finish – the goal will be to get further the next time YHC does this.

    Leg Times

    After working upper body, time to work the legs. Grab your rock and head to the pavillion.

    • Right Leg Step Ups x15
    • Pai Gow correctly predicts that Left Leg Step Ups are next. x15.
    • Monkey Humpers x25

    Take your friend to go have a seat. In your People’s Chair. Curls x15 while we enjoy our seat. Stand and shake ’em out. Repeat, this time with overhead presses. Shake ’em out. Back to the pavillion for another round through RLSU, LLSU and MH.

    Return Times

    Bring the rocks back home. Head back to the Shovel Flag and Freedom Hammer. On your 6 for some FK and Penguins until the clock hits 6:15am.

    Finish up with counting (up to 19!) and naming (Welcome back Billy Goat – been a while!). Then our announcements (lots of stuff going on – hope to see all the PAX out at the upcoming events). Finish up with our sweaty COT. Thanks for the chance to lead, PAX!

    PS: YHC had grad ambitions of celebrating the 645th anniversary of the largest occurrence of the Dancing Mania (https://en.wikipedia.org/wiki/Dancing_mania), when reports have it that upwards of 400 people died in Aachen, Germany, from exhaustion brought on by non-stop dancing and gyrations. The celebration would have included Goofballs, the Side-straddle-hop ridiculousness seen at Okwata, and other exhaustion-inducing exercises. But alas, YHC ran out of time before being able to appropriately test such a workout. Maybe next year for the 646th anniversary.

  • Blame Abacus

    While determining Clown Car participants for The Foundry on Tuesday night it was realized that Abacus was listed as the Q but he has been unable to attend beatdowns lately. So after some discussion of who would Q, your resident relief Q stepped up again. Given the late timing of this I went to the Exicon for some suggestions. I found what I thought would be a good beatdown but was unsure of how much we would get through in 45 minutes. 8 PAX gathered in the ridiculously humid morning as I planned on keeping our feet dry but knew that everything else would eventually be covered in sweat.

    Warm up:

    Mosey to the track and gather in a circle. All exercises down IC.

    • SSH x 20
    • Windmills x 10
    • Self love x 10
    • Arm circles fwd/backward x 10 each
    • Peter Parker x 10
    • Parker Peter x 10

    Tha Thang:

    Following the warm-up we moseyed over to The Foundry. At that point it was time to introduce everyone to what is called the Deck of Death. I had a deck of playing cards with me and chose 4 exercises to perform. Based on the suit we would perform that exercise and the number would be the reps (jack = 11, queen = 12, king = 13, ace = 14). Here’s the breakdown:

    • Diamonds = pull ups
    • Spades = jump squats
    • Hearts = Absolution (done in 8 count cadence)
    • Clubs = side plank with leg raise; even numbers = left arm down, raise right leg, odd number = right arm down, raise left leg

    It turned out that we chose quite a bit of high numbers and face cards, particularly of diamonds and hearts (or at least it seemed). Screw Top seemed to really enjoy the side plank with leg raises so PAX suggested they heretofore be named “Screw Tops.” As was stated earlier I was unsure of how much of the deck we could complete. Thankfully Amnesty was monitoring the clock for me and we were able to get through roughly half the deck before moseying back to the flag.

    Count off, name-o-rama, announcements, intentions, sweaty ball of man.

    As always it was a pleasure and challenge leading the PAX. And if you didn’t like the beatdown selection today, blame Abacus.

  • Question the Q, Burpees for U!

    22 Pax gathered together at the mothership for a bootcamp style workout. Jesus Juice AKA “the best Q” began with a warmup under the Atrium. It started out stellar in my opinion but others may have had an issue with my counting! Strike 1, don’t question the Q!

    20 each of:

    Side Straddle Hops

    Hill Billy

    Grass Grabbers

    Arm Circles

    Peter Parker

    Parker Peter

    The 2pax split into 2 Pax for an Indian run around Noma, down Lelong drive to Wisner, and then to the blocks. We stayed together as 2 Pax with no man left behind!

    We each grab a block and lined up for:

    15 Overhead Squats Press

    Lunge

    15 Right hand Merkins

    Lunge

    15 Curls

    Lunge

    15 Left Hand Merkins

    Lunge

    10 Overhead Squats Press

    Lunge

    10 Right hand Merkins

    Lunge

    10 Curls

    Lunge

    10 Left hand Merkins

    Lunge

    5 Overhead Squats Press

    Lunge

    5 right hand Merkins

    Lunge

    5 Curls

    Lunge

    5 left hand Merkins

    Upon completion we then circled up for:

    20 side bends on each side

    20 triceps extensions

    During the workout there were more questioning of the Q so this was Strike 2! The new rule was about to get introduced: ’ “Question the Q, 5 Burpees for U!” (thanks #yamomandthem)

    We returned the blocked and moseyed to the Great Lawn for some Merry AND then Strike 3 occurred! #FRACSAC penalty Burpees!

    20 second levels. 3 levels

    20 Little baby crunches

    20 Dying coackaroach

    20 Penquins

    20 American Hammer

    1:30 Side Plank (Right Side)

    1:30 Side Plank (Right Side)

    We then gathered around the flag where we had 2 minutes to spare and #Hawgcycle insisted he got his monies worth so we all did 10 Merkins then #walleye lead us in some stretching.

    Thank you all for being there for my VQ and I look forward to many more penalty burpees! – Jesus Juice

  • 17 – A Shoutout to War Eagle

    Why is 17 a shoutout to War Eagle? Because that’s as high as most people from Alabama can count… Okay, had to get one Bama joke out there. It’s actually the amount of National Championships their football team claims (infinite asterisks by that number of course). But still, on a day when our boy was dealing with some issues far more serious than anything even related to football rooting interests, it seemed appropriate to let him know we were thinking of him.

    Of course, this plan would have been better executed had Ya Mom’n Dem and I shown up on time. Employing perhaps the most tortured logistics one could imagine, YHC and YMnD first made a wrong turn, then after retrieving 2 cinder blocks from the pile by the field, made a lap around the park instead of just backing up to the baby foundry. So a 2-minute job took 10 and we pulled up as the PAX were running toward the track. Luckily Frac got the warmup started and we were able to jump right in.

    • SSHx31
    • IWx17
    • Peter Parkerx17
    • Parker Peterx17
    • Arm Circlesx17 (10 forward, 7 backward)

    Workout

    When YHC volunteered the clown car to take this one, he made it clear that either one of them should take it, or it was going to be a tabata and jump ropes day. And so it was. 8 stations

    • jumping rope
    • curl and press cinder blocks
    • sweat angels
    • pull-ups
    • dips
    • Angle grinders
    • burpees
    • Jump Squats ( real ones, 180 degree turn, drop down as you land and back up)

    Tunes:

    • Round 1: Calm Like a Bomb (Rage Against the Machine)
    • Round 2: Stronger (Kanye)
    • Round 3: Welcome to the Jungle
    • Round 4: This is how we do it (where I’m From) (Big Tymers)
    • Round 5: Born to Run (Bruce Springsteen)

    Little help from Tool on selecting tracks, and I tried to offer options for the #respects and the #hates.

    Quick Mosey to the Neutral Ground for Choose your Own Adventure Mary. Everyone led an exercise. The point, possibly corny, was that when we work together, we can all take a little of the load off someone’s shoulders and offer a bit of help to those who need it. War Eagle has much bigger concerns than worrying about who is taking his Q, so we’ll all share the load a little. That’s kinda what we do here at F3.

    COT, Prayers for Jonathan Serigne, War Eaglet, War Eagle’s family, and everyone else dealing with health issues. Reminder to appreciate our health and reach out to those who are less lucky. I’m lucky to be a part of this group. – Kuch

  • Ran Back Mountain

    39 PAX met up on the last day of May, which was hot and humid. It was also the last day of the ISI challenge, and maybe that’s why we have close to 40 PAX. YHC couldn’t believe there were no FNGs with that many people. At 5:30, YHC gave his standard disclaimer and off went the PAX.

    Warm-ups

    Short mosey to the palm trees on Loyola campus and did the following in cadence:

    Windmills x 10

    Forward Arm Circles x 10

    Backward Arm Cirlces x 10

    SSHs x 20

    Hill Billies x 20

    MC x 20

    Burpees x 10 OYO (few mumblechatter to start off the day)

    PAX then moseyed to the bottom of the WPM. All PAX ran up the entire mountain backwards, but stopped at each flat level and did the following exercises:

    1. 20 x slow merkins IC
    2. 25 x LBCs IC
    3. 20 x Burpees OYO (a lot of mumblechatter here)
    4. 20 x Leg Raises IC
    5. 25 x King Kong Shoulder Taps IC (2 = 1)
    6. Fans’ favorite 20 x Burpees OYO (even more mumblechatter)
    7. 20 x Imperial Walkers IC (2 = 1)
    8. 20 x Plank Jacks IC
    9. 20 x Hello Dolly IC
    10. 10 x Burpees OYO (heard some sarcastic comments about only 10 burpees)

    At the top of the WPM, PAX enjoyed the view of the sunrise over the Superdome and Downtown NOLA for few seconds…. then a Round of Mary with the help of the PAX

    King Kong – Dying Cockroach x 20 IC

    Screw Top – Protractor for few minutes (seems forever)

    Kuch – Low Country Crabs x 20 IC

    Jesus Juice – American Hammers x 20 IC

    Yo Mama’N’Dem – WWII Sit Ups x 20

    Jesus Juice yelled out “why are you picking on the Lakeview folks?” YHC was just showing appreciation that these guys are consistently driving from LV to Uptown for a beatdown.

    Moseyed back to the flag at 6:15 a.m. A lot of mumblechatter about the burpees this morning, but we ended up with 60 burpees. We all got stronger today.

    COT

    Count-O-Rama 39 PAX, Name-O-Rama, announcements, intentions. We prayed for safe travels during the summer. We also prayed for Da Parish’s Cousin for a successful treatment at MD Anderson. We are thankful for our health and our ability to workout with each other on a regular basis. Thank You all again for the opportunity to lead. SYITG

    King Kong