F3 New Orleans

Tag: Willie

  • Ba Humbug!

    Ba Humbug!

    Six Pax plus the QIC were able to slip out of their festive homes to sneak in a Christmas morning workout. Pop-a-lock wanted to co-Q to prepare for his VQ and  birthday Q on January 8th at the Birdcage. After the standard disclaimer the Pax mosyed around the parking lot and circled up in front of the Grand Stage. The following Warm up exercises commenced led by Pop-a-lock and QIC.

    SSH x20

    Windmills x20

    Self Love x12

    Arm Circles F/B x12

    Grass Grabbers x12

    As a tribute to the Star Wars: Rise of Skywalker, the Pax performed Imperial Walker Squats from the front of the stage to the track… and the Pax thought they were going to get a brake on Christmas morning.

    After a mosey to the field in front of the zoo, the Pax paired up into Naughty and Nice Pax. The Naughty Pax Reindeer crawled 25 yards sprinted to the end of the field, Reindeer crawled another 25 yards back, then ran backwards to the Nice Pax, and flap jacked the following exercises. 

    Elf on the Shelf (Al Gore’s)

    Shiny Bicycles (Freddie Mercury’s)

    Chimney Climbers (Mountain Climbers) Name credit to Pop-a-lock!

    Next up was a Christmas Wreath of Fire. 4 rounds, one for each week of Advent.

    Once complete the Pax made their way to Santa’s Workshop (the Shelter) for the following exercises led by Pop-a-lock in cadence:

    Left leg step ups x15

    Right leg step ups x15

    Dips x 15 

    Incline Merks x20

    The Pax rounded out the Christmas morning workout with a quick circle of MARY, complete with a little coal for the stocking, if you know what I mean…

    Little Baby Elves x20

    Hello Santas x20

    The Pax mosyed back to the flag for COT, nameorama, announcements, and a closing prayer. We attempted to EH a passer by. He took our picture, but I know he thought we were crazy because we all EHed him at the same time! That is an area of oppotunity in 2020.

    Lest not forget, He is the reason for the Season!

  • Brick by Brick v.2

    DISCLAIMER

    YHC was ready to start my 46th trip around the sun this morning with a beatdown in the gloom. Quick disclaimer and we were off on the running path for warmup mosey, the long way around to the band stand.

    WARM UP
    45 SSH IC, 20 Grassgrabbers IC, 20 windmills IC, 10 Self Love IC, 20 Peter Parkers IC, followed by 45 LBCs 4 count IC..

    THANG 1 – BLIMPS at the lightpost intervals, followed by….another BLIMPS across magazine to the fountain.

    THANG 2 – Thanks to some sunday recon by YHC’s 2.0s, the PAX were able to locate some brick coupons that had been stowed since August. These were a donation from pile in YHC’s neighbor’s yard. This particular neighbor is an accomplished writer, atheist curmudgeon and all-around new orleans character. I encourage the PAX to look him up, Don Spears and his most famous epistle – “In Search of Good P______.” P does not mean persimmons. The lord works in mysterious ways.

    PAX paired up for CBGB (Curls, Brickbys, Goblet Squats, Brick-flys ), one PAX lifts while the other runs with the bricks up two lights and back and flapjack, until all PAX complete. Repeat.

    THANG 3 – Mosey over to the wall. Dodo Bird (With two bricks assume the People’s Chair, brick in each hand and at rest down your sides is the default position. In cadence or OYO, (1) side shoulder raise [arms straight and lifted to the sides to shoulder height], (2) back to default, (3) front shoulder raise [arms straight and lifted in front of you to shoulder height],and Wonderbra (assume the People’s Chair position. Start with bricks close to body at chest level. Push bricks up over head fully extending arms, bring bricks back down to chest position, then push them straight out in front until complete arm extension reached. Return to starting position). 3 sets 3 each. 10 count between.

    The PAX then “stashed” the bricks in an orderly fashion with the hopes they will again be there for the Skinny and Birdcage in upcoming weeks.

    PAX then circled up in front of the fountain for some quick core work then back to the flag.

    COT

    Countoff, name-o-rama, announcements and intentions. Thanks for the opportunity to Q

  • Total Tension

    7 pax met at the grassy knoll at the Fly on the Sunday after Thanksgiving for some Sweaty Bells. YHC’s plan was to introduce the pax to the Total Tension strength program that we completed recently in Area 51. Details can be found here: https://www.strongfirst.com/total-tension-kettlebell-complex/

    After a brief disclaimer (maybe?), we circled up for a little instruction prior to the start of the workout. The first lesson: you need bigger bells. After that, we did a quick hard-style plank to get the feeling of the total body tension you’re supposed to be trying to achieve during this workout. Next, I explained the four exercises we’d be using today: the clean, the overhead press, the squat, and the renegade row. We partnered up by bell size (with one set of triplets due to the odd numbers).

    The Thang:

    • Double clean x 1
    • Double press x 1
    • Double front squat x 1
    • Renegade row x 1 per side – a renegade row is when you plank on the bells and row one, then the other

    Each round, increase the press reps by 1. The goal is to get to 6-8 presses before coming back down by one rep per round. If it’s too easy, you should increase the weight for the next workout.

    The finisher: 100 double swings in sets of 10-25

  • Do I look like the kind of guy that can read a spreadsheet?

    In my old age I find my bedtime has moved back dramatically. That being said I was well asleep when Yankee texted me at 9:03 alerting me to my Q at The Skinny in the morning. I awoke around 10 and glanced at the phone and rolled back to sleep while visions of beatdowns danced in my head.

    Mosey to some grass in the park for warmups.

    • SSH X30
    • AC’s X10 forward and reverse
    • GG’s X20
    • PP X20
    • PP X20
    • MC X20

    Line up and head to Row Bear station Indian style.

    • 4 Groups break up for burpees, plank jacks, squats and rows.
    • Burpees sets the pace. Rinse and repeat.

    Line back up and head to grass up by the ole ginkgo tree. Circle up for some ring of fire merks. Do ten and person to your left starts at your 5, Rinse and repeat. Lots of whining here. Lots of kneeling.

    Back to track. At first running man 5 burpees than run hard past 1 to next running man. 5 burpees and repeat till you reach the fountain.

    Once at the fountian we roll right into incline merks, no break or counting to 20 until 6 rolls in. Once six arrived we started right leg step ups fast. then dips fast. then left leg step ups fast. Then dips fast. Tried to keep pace up to keep heart rates up.

    Once done back to track quick for 2 line Indian run to the flag. Apparantly everyone was not down for some over the top cardio this morning. We survived a muntiny mid way back and modified with a “just get back to the flag” run. I circled back for 6 twice and racked up some pretty nice extra mileage doing so.

    We all made it back roughly on time. Fitbit indicated 2.4 miles for the workout.

    Count off, Name O Rama, Announcements, Intentions and SBOM.

    Remember the Christmas party is Monday at Urban South. Potluck. We need food! HNJ Men’s Club is selling trees starting Friday. If you visit our website you can pre order. Ther was some other stuff mentioned, read the email.

    Thanks for letting me lead.

  • My Qs are Impetuous

    Conditions:  70 and light rain

    Our curiosity had us gather near some type of Rock ‘n Roll Series race starting at the Peristyle.  Triple Shift said it started at 6:30. I think he was trying to get a free t-shirt and some post race pastries.  YHC gave a well thought out disclaimer and we headed toward NOMA

    The Thang

    In the aforementioned disclaimer, YHC had warned the pax that we would attempt to get in some miles and that if a pax member was not interested in running miles they could peel off and join the Muscleship.  Apparently the Mothership pax came ready to run. 

    Warm-up:  Hillbillies x 20; Low slow squats x 20; Merkins (IC) x 10; BTW

    Foundry: The Democratic Convention – Pax 1 with a Bernies Sanders; Pax 2 holds Al Gore.  Flapjack when Pax 1 falls off the monkey bars.  Did roughly 3 rounds

    Football Field:  Ten rounds of Tyson – Sprint 50 yards, do 10 reps of exercise, Sprint 50 yards, do 10 reps of exercise, Sprint 50 yards, do 10 reps of exercise, Sprint 50 yards.

    • Round 1 – Burpees
    • Round 2 – Jump Squats
    • Round 3 – Diamond Merkins
    • Round 4 – Dying Cockroach
    • Round 5 – Sumo Squats
    • Round 6 – Wide Merkins
    • Round 7 – LBT
    • Round 8 – Bonnie Blairs
    • Round 9 – Carolina Dry Docks
    • Round 10 – 8 Count Body Builders

    Hustle back to flag

    NMM

    • A lot of talk about the blistering 9:30 minute mosey pace we started with. My reputation for speed precedes me.
    • BTW was NSFW
    • All agreed that the greatness of the football field we used for 10 Rounds of Tyson was well worth the long run to get there (and back).
    • Ten Rounds of Tyson was introduced at the F3 NOLA launch by Chung-Li.  We did 5 rounds that day I think.  To my knowledge this was the first time that the full 10 rounds were completed in NOLA
    • I was afraid that some pax might quit on me if I called out burpees for Round 10.  The Body Builders were well received. 

  • Ants on the Mountain????

    It’s another crisp, cool Friday morning.  The PAX are ready for the Mountain what to do?  Hmmm…we shall see.  With a disclaimer, let’s mosey!

    Mosey to under the mountain for warm-up all in cadence:

    • IW’s
    • Self-Love
    • Grass Grabbers (Cement Grabbers)
    • Self-Love
    • Toy Soldiers
    • Open-Gates

    Count off by 1 and 2

    Here we go, let’s do something I don’t believe we have done at the Mountain before.  Time for Ants up the Hill!  Team 1’s mosey to second staircase while Team 2 stays at first staircase for…bear crawl to top of Mountain up stairs!

    At top of Mountain circle up for Mary until Six including (all in cadence):

    • Russian Twists

    What comes up must come down.  Team 1 Crab Crawl Down first stair case. Team 2 mosey to second stair case and crab crawl down.

    At bottom of Mountain circle up for Mary until Six including (all in cadence):

    • Penguins
    • Hello Dolly

    All the Pax are here, let’s mosey to quad between Monroe and Bobet Halls for:

    7 of Diamonds (Do all exercises at each corner of quad):

    • Burpees X7
    • LBT’s (2 is 1) X14
    • Merkins X21
    • Squats X28
    • Merkins X21
    • Flutter Kicks (2 is 1) X14
    • Burpees X7

    Time is running out YHC calls it.  Mosey back to Flag.  We are done! 

    Count-off, name-o-rama, announcements, prayer.

    Thanks for letting me lead!

  • Happy Veterans Day 11/11/19

    17 other PAX joined YHC on this sunny, clear Veterans Day at 60 degrees for a Skinny beatdown. YHC couldn’t ask for a better day. We moseyed to the band stand with the following warmups in cadence: forward arm circles x 10, backward arm circles x 10 (thank goodness Seaman was not present), windmills x 10, SSHs x 20, Imperial Walkers x 20, and MC x 20.

    The PAX then moseyed through the Oak Alley toward the running track. However, everyone stopped at every other light post in the alley and did 3 burpees. In total, each PAX did 9 burpees before arriving to the track. Everyone then jogged across Magazine Street toward the main entrance of Audubon Zoo on Magazine Street. PAX stopped at the 2nd light post. Everyone completed the BLIMPS starting at the first light post with 5 burpees, next post with 10 lunges, following post with 15 Imperial Walkers… 20 merkins…. 25 plankjacks, and 30 squats. Then ran toward the statue in front of the Zoo for some DORA 1, 2, 3.

    DORA 1, 2, 3

    Partnered up. While one PAX was doing the exercises, the other PAX ran the loop and back.

    100 – box jumps

    200 – LBCs

    300 – Plankjacks

    After the completion of DORA, the PAX moseyed to the grass field in front of Audubon Zoo for some Suicide Drills

    Suicide Drills (each cone is about 20 yards apart)

    Round 1 – sprint to the first cone and back for 10 hand-release merkins, sprint to the 2nd cone and back for 10 hand-release merkins, and sprint to the third (last cone) and back for 10 last hand-release merkins. Total = 30 merkins with about 240 yards of sprinting.

    Round 2 – same as round 1 except the exercise was big boy sit-ups.

    Round 3 – just a plain full speed sprint from one end of the field to the other end.

    Quick Round of Mary in Cadence

    flutterkicks x 20

    hello dolly x 20

    Moseyed back to the flag for COT – we had one FNG ,who is an electrician. So we named him Shocker thanks to Angie’s List. I am always grateful to have the opportunity to lead and workout with the PAX. Thank You and Happy Veterans Day.

    SYITG

    King Kong

  • Slow and Low that is the Tempo… on the River

    It was a beautiful Sunday morning where 5 PAX, equipped with an extra hour of sleep from falling back, gathered for a classic Sweaty Bells workout on the bustling banks of the Mississippi River. The standard disclaimer was given, and the following warm up commenced in cadence:

    SSHx20, Windmillsx15, Grass Grabbersx10, Arm Circles Forward/Backwardx5

    Halos x10 each direction, Figure8s x10 each direction, KettleBell Swingsx10

    The PAX then slow moseyed to the base of the hill for 15s with Thrusters on one side and Low Slow Squats on the other using kettlebells for each exercise, and the bell was suitcase carried over the hill alternating arms each time. 15s is a cousin to 11s! 

    Next up the PAX performed the following in a very slow cadence to maximize the burn:

    SIngle arm curls x 10 each arm

    Single arm tricep extensions x 10 each arm

    Rows x 10 each side

    Standard Curls x 15

    We ended the workout with a round of MARY in cadence:

    Penguins x 20

    Gabby Wipers x 10

    LBCs x 20

    Count off, Nameorama, announcements, and intentions were given, and the workout ended with a prayer.  It is always an honor to lead this group of men in a workout!

  • Darkness bells

    A dark and cool AM. 56 degrees.

    Willie arrived after I started to worry about being alone for the Sweaty Bells.

    Willie and I moseyed over to the soccer field for a 2 man deal.

    Then Jingle and Kong arrived so we were 4.

    Started with warmups: Halos, Figure 8, Bus Driver, Round the waist, Hot Potato

    The THANG: I envisioned a 10-15-20-15-10 cycle for the following exercises. However time kept us to a 10-15-10 cycle.

    Exercises in order: 1/2 burpee to row, KB overhead press, Tricep press, Kb Swings, Rows L/R, Curls, Reverse Lunge, Lateral Pulls/Drag.

    After that cycle we ran a lap around the soccer field. Then repeat for 15 reps then finished with 10 reps.

    That took all of our time – I had some Mary planned but we had to skip it.

    Some chill time with the boys and bells. Who are all these sketchy people at the FLY in the gloom? Strange folks.

    Thanks for letting me Q. It is always a blast.

  • The Skinny 10/21

    23 brave men including one FNG gathered in the gloom on this Monday morning.

    Warmup: Run around golf course parking lot then to bandstand for:

    SS Hop x 20

    Arm Circles x 10 forwards and backwards (With traditional Seaman backward count)

    Hillbillies x 20

    Mountain Climbers x 20

    Peter Parkers x 20

    Next we ran a BLIMPS workout with each exercise at the bandstand followed by a run down Oak Alley and then up the golf course parking lot.

    Burpees x 10, Lunges x 20, Imperial Walkers x 30, Murkins x 40, Plank Jacks x 50, Squats x 60.

    Those that finished early restarted the BLIMPS without the run.

    Next was a flat-out sprint down Oak Alley in 3 groups followed by a mosey back to the bandstand.

    Murkin Ring of Fire followed by Low Plank during which there was much mumble chattering.

    Finally a Round of Mary:

    V-Ups x 10, Dying Cockroach x 20, LBCs x 20, Flutter Kicks x 20, Penguins x 20, WW2 Sit Ups x 10.

    Final Sprint down Oak Alley for a COT and Prayer.

    Snooki was named.