F3 New Orleans

Tag: Will Gandy

  • Sweaty Bells 12-18-2022 – from Almonaster

    Starting to feel like Christmas!

    PAX Attended:

    – Douillie
    – Dinghy
    – Blowout
    – Jingle Vader
    – Subprime
    – Willie
    – FCOJ
    – Almonaster

    Warm-up.
    SSH – 20 IC
    Arm Circles – 10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Right foot, left foot- 10 seconds each
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang!

    We focused on Essentric exercises and listened to terrible Christmas Rock music!

    Run a lap.

    Around the head – 10 each way, OYO
    Kettlebell Shrugs – 25 IC
    Kettlebell swings – 20 OYO

    Goblet squats X 10 IC
    Right arm squat thrust X 10 IC
    Left arm squat thrust X 10 IC

    Rinse and Repeat

    Run a lap.

    2nd Set

    Overhead press X 10 IC
    Right arm rows X 10 IC
    Left arm rows X 10 IC

    Rinse and Repeat

    Curls to stop sign and Tricep Ext Back.

    3rd Set.

    Kettle Bell pull Throughs X 20 OYO
    Right arm plank rows X 10 IC
    Left arm plank row X 10 IC

    Rinse and Repeat

    4th Set
    LBC’S X 20 IC
    Hello Mrs. Claire X 20 IC
    Ukranian Douillies X 20 IC

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer
    Coffeeteria

    Thanks for the opportunity to lead!

  • Afternoon Delight – 12-7-2022 – from Almonaster

    Warm December!

    PAX:

    – Strings
    – Bullseye
    – Big Willie
    – Subprime
    – Almonaster

    Mosey to the warmup spot on the Track.
    Warmup:

    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Balance on 1 foot for 10 seconds – Each Foot
    The Morpheus – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Mosey to the Labyrinth:
    Dips – 10 IC
    Incline Merkins – 10 IC
    Decline Merkins – 15 OYO
    Burpees – 10 OYO
    Rinse and Repeat!

    Mosey to Oak Alley:

    BLIMPS
    Starting with 5 Burpees, progressive.

    Mary:

    LBC’s – 20 IC
    Flutter Kicks – 20 IC
    Douille’s (Russian Twists) – 20 IC

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the opportunity to Lead!

  • GNARLY NUTRIA #7 – from Reluctant Yankee

    Well …I found the results from the Gnarly Nutria and I thought it would be a shame to not have the results written for posterity. Sandbar was the q BUT Abandoned ship so he could do something with the family out of town. As always that was the RIGHT decision. I arrived from a 520 mile hike across Spain on Monday 7/18. I posted for my first F3 beatdown post hike in the AM. That evening I decided not to run bc I wasn’t ready yet. I watched on the sidelines with injured Wax on, Wax off. Wax on was kind enough to pick up the beer from Brown Bag which he was kind enough to DONATE! There were at least 4 beers per runner. 2022 WAS the worst attended Gnarly – I mostly blame myself since I was out of town. Then I blame everyone else except Brown Bag because he posted and DONATED the beer. You the man Brown Bag!

    Ok results:
    #1 Beiber- upt , #2 Gump – upt, #3 Couch – upt, #4 El Guapo – Wrd, #5 Tinkles – upt
    #6 So GO – wrd, #7 Rev SOX – wrld, #8 RUDY – wrd, #9 Baldy – World, #10, Pipeline – upt,
    #11 King Kong – – upt, #12 Katy – upt, #13 harry carry – upt, #14 Frac sac – world , #15 Almonaster – upt, #16 Sub prime upt #17 moby dick world

    No runners palced 18-20

    Chiquita, Brynn Johnson, (GUMPS M) #2 (Tinkles M) and Brown Bag both ran 2 laps
    Ruckers were BIG WILLIE +3, Strings, Triple Shift, Satchmo, Gabby, Tube Steak PVC, BOLT, War Eagle.

    Congrats to UPTOWN for another victory on your home turf.
    Forgot all of the mumblechatter since I am writing this in October and the event occured in July

    Peace-RY

  • Sweaty Bells > Saints – from King Kong

    7 Pax arrived on this beautiful Sunday morning. We started off with some warm ups: Self-Love, Windmills, Grass Grabbers, Arm Circles, Hill Billies, Imperial Walkers, and Halos.

    We partnered up and did Dora 1, 2, 3. While one partner was doing the exercise, the other Pax ran the loop from the statue to the stop sign and back.

    100 – curls
    200 – Hello Darlene’s with the bells
    300 – Chest Presses

    After Dora, we did the following:
    1- Kettlebell Swings x 20 OYO
    2- American Hammers with the bells x 10 in cadence
    3- Lunges x 10 In slow cadence (each leg)
    Ran a loop from the statue to the stop sign and back.

    1- Overhead presses x 10 in slow cadence
    2- Flutterkicks with the bell by the benches x 15 in cadence
    3 – Gobblet Squats x 15 in slow cadence
    Ran a loop

    1- Triceps extensions x 10 in slow cadence
    2 – Hello Darlene’s with the bells x 15 in cadence
    3 – Bulgarian Split Lunges with the bell x 5 in slow cadence (each leg)
    Ran a loop.

    1- curls in slow cadence x 10
    2- rows in slow cadence x 10 (each side)
    3- Step-ups with the bell x 10 in cadence (each leg)
    Ran a loop

    Round of Mary led by few Pax
    Willie – Penguins
    Subprime – Bicycle Kicks with the bell
    Sandbar – Oblique LBTs

    Ended the morning with COT. Willie, JV, and I grabbed some breakfast at Panola after the beatdown. Later in the afternoon, about 15 Pax met up at Parkview Hotel and witnessed how badly the Saints had played. There were few Pax cheering for Andy by halftime!!! I have no hope for the Saints this season.

    SYITG

    King Kong

  • Afternoon Delight – 8-31-2022 – from Almonaster

    Closing out August!

    PAX:

    – Strings
    – Subprime
    – Couch
    – Almonaster
    – FCOJ

    Warmup:

    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Balance on 1 foot for 10 seconds – Each Foot
    The Morpheus – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Wanted to keep it simple this week. After warm-ups we moseyed back onto the track and with Couch’s trusty F3 playing cards, and his deck cut, we ran the running men around the track. At each 2nd and then 3rd one, we stopped for a random deck exercise.

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the opportunity to lead!

  • 55k Pregame – from Landing Strip

    The goal this morning was to meander the AO through the park on the way to meet Rudy and his 55k krewe…so that’s what we did!

    Warmup:
    We moseyed to the crepe myrtle grove to do the following:
    -20 x SSH
    -15 x Self Love
    -15 x Imperial Walkers
    -15 x Hillbillies

    Then we moseyed across the track to the Drew Brees Playground for a station workout with the following activities:
    -Pull-Ups
    -Merkins
    -LBCs
    -Flutter Kicks

    Then we moseyed up to the pull up bars for another station workout with the following activities:
    -More Pull-Ups
    -Leg Lifts
    -LBTs
    -Hello Dollies

    Then we moseyed up to the Zoo to await the 55k krewe. While we waited, we did some Dora with the following activities:
    -Penguins
    -SSH
    -Rosalitas

    Mid-Rosalita, we were serenaded by Mahatma blaring Aerosmith’s Dude Looks Like a Lady. From there, we cheered on the 55k participants, did 5 burpees and 55 of another exercise, had some refreshments and got on the road!

  • 55k Pregame – from Landing Strip

    The goal this morning was to meander the AO through the park on the way to meet Rudy and his 55k krewe…so that’s what we did!

    Warmup:
    We moseyed to the crepe myrtle grove to do the following:
    -20 x SSH
    -15 x Self Love
    -15 x Imperial Walkers
    -15 x Hillbillies

    Then we moseyed across the track to the Drew Brees Playground for a station workout with the following activities:
    -Pull-Ups
    -Merkins
    -LBCs
    -Flutter Kicks

    Then we moseyed up to the pull up bars for another station workout with the following activities:
    -More Pull-Ups
    -Leg Lifts
    -LBTs
    -Hello Dollies

    Then we moseyed up to the Zoo to await the 55k krewe. While we waited, we did some Dora with the following activities:
    -Penguins
    -SSH
    -Rosalitas

    Mid-Rosalita, we were serenaded by Mahatma blaring Aerosmith’s Dude Looks Like a Lady. From there, we cheered on the 55k participants, did 5 burpees and 55 of another exercise, had some refreshments and got on the road!

  • Afternoon Delight 8-17-2022 – from Almonaster

    Back to School!

    PAX:

    – Dock Ock
    – Joker
    – Willie
    – Big Willie
    – Couch
    – Subprime
    – Strings
    – Almonaster
    – New PAX – Sandman!

    Warmup:

    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Balance on 1 foot for 10 seconds – Each Foot
    The Morpheus – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Mosey to the Incline Push/Pull Station.
    2 Sets including 20 Burpees

    Stop at the Bridge.

    Backward Lunges Right Foot – 10 IC
    Backward Lunges Left Foot – 10 IC
    Squats – 10 IC

    Stop at Box Jump Station.

    Box Jumps – 10 OYO
    Dips – 10 OYO

    Stop by the Golf Cart Path.

    Merkins – 10 IC
    Diamond Merkins – 10 OYO

    Stop by final Curve
    Mary

    LBTC’s – 20, OYO
    Flutter Kicks – 20, IC
    Douille’s (Russian Twists) – 20 IC

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the opportunity to lead!

  • Sad Clown Send Off at Sweatybells – from Bolt

    YHC jumped on the Q sheet Uptown to celebrate my 2 year MANniversary right where it started, prompting a text from King Kong: apparently Uptowners not only dislike leaving their zip code, they also dislike using the Q sheet (check it out if u don’t believe me or is there a double secret Q sheet among that clique—one wonders!?)
    I mulled over how to best honor a few of the HIMs I’ve encountered along the 24 months since Gabby FINALLY convinced me to post after a couple years of EHing (I ran out of excuses, knew I needed a change, and had just listened to Dredd describe me at minutes 22:42-29:30 in the “What is F3 interview” the week of my first post). Gathering at the front of Audubon park and meeting a couple guys quickly turned into a “mosey” to Touchdown Jesus, led by Kong Kong where we stopped and began exercising in a circle within which I quickly became gassed and modified everything yet finished nothing. Then Gabby informed me that was the “warm up” to which I thought, “U gotta b FU@#ing kidding me!? I have no business being here.” More mosey, exercises, modification, and realization (that I couldn’t do this yet needed this).

    Fast forward: WarmOrama Rapper’s Delight edition. The Thang: Carry bells from flag to first zoo parking row.
    Rudy has creatively used numbers to drive his Qs (this day I chose to follow: 6/5/24=6 exercises (BLIMPS with Bells, except Merkins), 5 movements between each letter, stopping at each subsequent row of parking (farmer carry each side, tricep press 2x, goblet carry), and 24 months of F3=reps of each exercise. Almonaster championed and sustained the first F3 NOLA afternoon workout, pushing himself: B for burpees but Man Maker style to honor an extra push.
    Triple Shift has been the consummate Form Police: M for Merkins done as time under tension in his honor (3 count in mission impossible up the four, return).
    Upon carrying bells back to first parking row we circled up for favorite bell exercise contributions from the PAX, called either OYO or in cadence for 24 reps: Gabby/curl-OHP-tricep press=1, Charmin/Your Mom’s, King Kong/KB swings, Strings/squat thrusters. Back to flag and finish with 24 burpees which were much harder than the first 24: gassed and grateful to ALL F3 NOLA PAX! COT—breaky.

  • Misty Mountain – 6-4-2022 – from Almonaster

    First Saturday in June!
    PAX:

    – Jingle Vader
    – King Kong
    – Douille
    – subprime
    – Chiquita
    – Landing Strip
    – Squeal
    – Popalock
    – Almonaster

    Mosey to Palm Circle.

    Warmup:
    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    The Morpheus – 10 IC
    Balance on 1 foot for 10 seconds – each
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Mosey to the base of the Mountain.

    Run backwards up all ramps.
    All in echo count.

    Stop at 2nd Floor.
    Merkins – 20 IC
    Squats – 20 IC
    LBC’s – 20 IC

    Stop at 4th Floor
    Incline Merkins – 20 IC
    Right Leg lunges on Wheel Stops – 20 IC
    LBT’S – 20 IC

    Stop at 6th Floor
    Decline Merkins – 20 IC
    Left leg lunges on Wheel Stops – 20 IC
    Freddie Mercury’s – 20 IC

    Top of Mountain
    Dips – 20 IC
    Squat jumps – 20 IC
    Flutter Kicks – 20 IC

    Mosey to the benches
    Right Leg power-ups – 15 IC
    Spider man wall crawl Incline merkin – 10 each side IC
    Left leg power-ups – 15 IC

    Mary
    Mosey back to Palm Circle
    Douille’s – 20 IC

    Back to flag!
    Thanks for the opportunity to lead!