F3 New Orleans

Tag: Willie

  • Braving the Mountain through the Harsh Mist and Drizzle

    Although lightning and thunder was forecast for Friday morning, the city of New Orleans was lucky to avoid the worst, especially after Wednesday. So 31 PAX gathered on a gloomy, humid, damp Friday morning intent on running some ramps in a parking lot for no reason other than the fact it’s hard.

    A brief, yet still somewhat rambling disclaimer was given, and at 5:30 we set off to get after it.

    Warm-up

    Mosey up St. Charles and back down to grassy area in front of Tulane for a quick warm-up of

    • SSHx20
    • ISWx20
    • Peter Parker Peter x20 each
    • Arm Circles 10/10
    • 10 burpees OYO to clear our heads of the backwards counting that always throws YHC off.

    Mosey to the base of the Mountain for

    • 10 Merkins I/C, sprint one ramp, mosey one ramp
    • 10 Burpees OYO, sprint one ramp, mosey one ramp
    • 10 8-count bodybuilders OYO, sprint one ramp, mosey one ramp
    • 10 angle grinders I/C, sprint one ramp, mosey one ramp
    • Bernie Sanders one ramp, mosey one ramp

    When we arrived at the top, it was a bit damp for the work we needed to do, so we headed down a level for some Catch Me if You Can in 3 rounds and 3 lines to keep it moving:

    • Rd 1: Squats while everyone else holds Al Gore; (when the person in front of you hits 5, you start, at 10, you run down a ramp and back up the stairs and back in line)
    • Rd 2: jump squats
    • Rd 3: jump lunges

    Next, a little tabata for fun. Nothing quite gets the heart rate up like some high intensity tabata. 25 on/10 off. 8 exercises, crowd choice. We ended up doing:

    • flutter kicks
    • Box cutters
    • Burpees
    • 8 count bodybuilders
    • merkins
    • LBC’s
    • 2 other exercises I cannot remember

    The rule was, if you don’t remember the exercise you suggested when it’s up, then we do burpees. Incidentally and unrelated, everyone remembered his exercise.

    Finally, some Mary to seal the deal. 5 exercises

    • American Hammers (FracSac)
    • Leg raises (King Kong)
    • 3 exercises by YHC I cannot remember

    Mosey back to the Flag and arrive exactly at 6:15… or you know, right around that time. COT, name-o-rama, and a prayer of thanks. Thanks for letting this lakeview pax lead the uptown workout.

  • Stairway to 7

    16 men met in the early morning sweltering humidity known as a typical NOLA morning gloom in July.  QIC was anxious to get back to an F3 regiment after returning from a beach vacation where most exercise was pulling chairs and ice chest to and from the beach….oh and a fair amount of adult beverages!  Thinking most that might show up for his Q would anticipate a block beat down, thought was given during the 4 hour drive home as to how this Muscleship Q would go.  Ah the tree line near NOMA brought back memories of one of the toughest obstacles ever done…..the climb of stair way to heaven (details given during the workout, you had to be there to understand).  So using this as motivation the stair way to 7 was concocted!

    Disclaimer then encouragement that in order to grow one has push beyond one’s comfort zone!

    Mosey around the field, then line up tree alternating legs 7 each front leg lifts, right then left side lung.

    Circle up – all in cadence x 7

    Peter Parkers

    Merkins

    Scorpion kicks left & right leg

    Country crab leg lift to a dip

    Side Straddle Hops

    The journey to the stairway to 7!

    1st Climb UP:

    Line up tree 0

    One double under

    Run to tree 1

    Two Merkins

    Run to tree 2

    Three double unders

    Run to tree 3

    Four Merkins

    Run to tree 4

    Five double unders

    Run to tree 5

    Six Merkins

    Run to tree 6

    7 of each double under / merkins

    All of finish go directly to plank waiting and active recovering until the 6

    30 seconds rest

    1st Climb DOWN – Descending double

    At Tree 6

    7 ea double under / merkins

    Run to tree 5

    6 ea

    Run to tree 4

    5 ea

    Complete the descent until tree 0 reached and 1ea double under / merkin

    1 minute rest

    2nd Climb UP

    Same concept except this time the effort doubles

    Tree 0

    2 Carolina Dry Docks

    BEAR CRAWL between trees.

    Tree 1

    4 Carolina Dry Docks

    Then

    6, 8, 10, 12, 14

    Again once finish hold a plank and wait with active recovery.  30 secs rest

    2nd Climb Down

    Same concept except this time add plank jacks after Dry Docks

    At Tree 6

    14 ea Dry Docks /  Plank Jacks

    Run, Mosey or Slow Mosey between trees

    12 ea

    same

    10 ea

    Complete the descent until tree 0 reached and 2ea Dry Docks / Plank Jacks completed

    3rd Climb Up

    Partner up

    At Tree 0

    Pax 1 sits with arms extended out in a cross; Pax 2 performs a Merkin then jumps over one arm of Pax 1 and completes another Merkin.

    Pax 2 and Pax 1 flap jack the movement.

    NOW Pax 2 on the ground flips to extend legs for Pax 1 to grab in order to wheelbarrow to Tree 1.

    At tree 1 Pax 2 remains on the ground, extends arms Pax 1 will do the Merkin/Jump over 2 times. Then flap jack the movement.  This time Pax 1 will be the wheelbarrow to tree 2.

    This continues to tree 6 with the Merkin/jump over rising to 7 each side.

    Once complete mosey to get water.

    Final Climb 7 min AMRAP: (2) 3 min with a 1 min rest in between

    7 squat jumps

    7 incline merkins

    7 decline merkins

    Run across the short width of the field and back

    repeat

    Circle Up for Mary:

    2 min plank – start at low plank 30sec – rise to high plank 15sec then in cadence 7 opposite hand to foot touches, transition back to low plank

    1 min rest

    Rinse and repeat.

    Then in cadence 7 scoops, 7 flutter kicks, 7 V Ups

    Head to the flag……wait 1 minute: 7 Burpees OYO

    DONE!

    COT – Life is a bless and we know not the day or time.  Reflection of the 4 young girls (3 recent LSU graduates) that were tragically killed in a helicopter crash over the Holiday week.  Stay focused to be appreciative, open to forgive as well as being forgiven.  God Bless!

  • Ole Man River Has Some Big Sweaty Bells

    It was another blistering hot morning on the river for the Sunday, Sweaty Bell workout! After a quick disclaimer, the PAX farmer carried all kettlebells to the oak trees, circled up for a quick warm up of the following, all in cadaence:

    SSH x 20, Arm Circles forward/backward 10 each, Hillbillies x 20. We took a short mosey around the hill, then circled up back under the oaks.

    Before breaking out the bells, the PAX completed a Merkin “Ring of Fire.” X2

    We procedded to break out our bells and completed the following exercies:

    Deadlifts x 15, KB Swings x 15, Snatch (to Shoulder) x 10 each side, Squats x 15,

    The Pax then farmer carried all kettle bells to the shelter on the river and circled up for another merkin ROFx2. The following exercises were completed under the shelter:

    One Arm Chest Press x 10 each side, Rows x 10 each side, Curls x 10 each arm, Tricep Extensions x 15, Turkish Get ups x 3 each side,

    The Pax then farmer carried the kettlebells from the shelter to the Freedom Hammer where we completed a Peter Parker ROF (ISI Plank Challenge complete), followed by some stretching lead by Triple Shift. Triple Shift always brings value to the workout, with not only leadership around stretching, but also around proper exercise form. We are lucky to have him as part of our group!

    The PAX circled up for COT, had the customary count off, nameorama, intentions, and annoucements. Coffeteria commenced at PJs! It is a privilidge to lead this group of men!

  • Fly and Die

    Gnarly little beatdown planned to work the heartrate in preparation for the Gnarly Nutria. Some highlights: Gatsby’s 2.0 Flying on the flats and dying on the Stairs, Angie’s List’s colon blowouts, El Wire’s hand signal at the video breakdown, the random plastic buckets at the top of WPM, the heat in the stairwells… 29 PAX for a 5th of July run through of WPM!

    Good luck to PEPPA who has his first flights for Southwest this afternoon.

    A good morning then jog over to WPM.

    Disclaimer on the MTN.

    SSH X 20, IMP Squats x 20, Jlo-s x 20 and Merks x 20

    Up the stairs to the top of WPM

    On the TOP – we did Bicycles x 20, Low COuntry Crabs x 20, Dying Roach x 20 and RTwist x 20 — Then we did a loop – down the stairs and up the opposite stairs.

    Did Squats with Sally DOWN/ UP – (FLower by Moby)

    Then another stair loop

    Did Plank Jacks with Merks for Roxanne by the Police. Every Roxanne – merk Every Put on the Red Light = Plank Jack

    Then we did another loop on the stairs.

    At the TOP we used those giant plastic bins to do Dips x 20, Decline shoulder taps x 30 OYO, Bulgarian Split Left x 20, Incline Merks x 12, and Bulgarian Split Right x 20.

    Still had a few minutes so we did LBC x 20 and Freddy Mercury x 20.

    Down to the FLAG and circle up.

    COT–prayed for our deployed and committed to being better men

  • Midsummer Beatdown

    The idea of striving to become the best version of one’s self daily is not a new concept. Embarking on that goal through F3 Beatdowns takes that idea to another level. Every breath I take in a Beatdown is partnered with a sense of humility and camaraderie that I have not experienced elsewhere. The opportunity to Q this Beatdown at the Birdcage was something I embraced, and I hope the 24 PAX enjoyed it.

    Quick welcome, disclaimer, and we were off…

    After a brief mosey, the warm-up:
    SSH X 20
    Windmill X 20
    Grassgrabbers X 20
    Hillbilly X 20
    Merkin Ring of Fire (hold in plank while PAX to right does 10 merks, next PAX starts on 5 count…repeat until back to start)

    We then moseyed to a nice paved area for some pre-thang plyos:
    Shuffle Right/Shuffle Left X 30 yards, jog back to start
    Karaoke Right/Karaoke Left X 30 yards, jog back to start
    Backwards X 15 yards/Turn and Sprint X 15 jog back to start
    Sprint X 30, mosey to James J Audubon Statue

    The Thang:
    Partner up for some BLIMPS (5, 10, 15, 20, 25, 30) with a “Catch me if you Can” Twist
    Partner 1 completes the first exercise (5 Burpees) while Partner 2 jogs away down the driveway. When Partner 1 completes the reps he sprints to catch up with Partner 2. Partner 2 then knocks out 5 burpees while Partner 1 keeps moving down the driveway. Essentially we are adding some sprints and jogs to the whole BLIMPS routine.
    Lunges X 10 (2 is 1), Imperial Walkers X 15 (2 is 1), Merkins X 20, Plankjacks X 25, and Squats X 30

    Awesome job by everyone!

    We then followed that up with some step work on the ledge:
    Right Leg Step up IC X 10
    Right Leg Power Up X 10 IC
    Left Leg Power Up X 10 IC
    Left Left Step Up IC X 10

    Legs burning, we knocked out some more sprints:
    In groups of 5 across the driveway…
    5 merkins followed by a sprint. 4 reps of that and we were on the move again…

    A little mary (LBCs, Penguins, Real Freddie Mercs) then back to the hammer…

    We were a minute early so we planked until 6:15.

    Count off, name-o-rama, sweaty ball o man, and my 2nd q was in the books. What an honor to sweat and work alongside these men. My fitness tracker said 2.89 miles done…not bad with two weeks left until the Gnarly Nutria.

  • 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 

  • Disobeying the Book of Revit

    Rule #1: No burpees on Mondays

    Over 20 PAX gathered on a not-so-gloomy morning to hear a half-assed disclaimer by the Q. With a mosey over to the bandstand, a brief warm-up COP:

    SSH x20, Seal-Jacks X20, Arm circles forward X12, backwards X only 10, moroccan dance clubs x10, IW x10, HB x10

    On the the track for a double-time indian run to the rows. At the rows: 12 Burpees are the count for the rotation: Burpees, Peter Parkers, Jump Squats, Parker Peters & Rows

    Back to track for another Indian Run – stopping halfway to the benches for another 12 Burpees

    Prisoner run to the benches: RLSU x20, Dips X20, LLSU x20, Derkins x10

    Another Prisoner Run to the green: Russian Twists x20, Flutter Kicks x15, Penguins x20 & Real FMs x15

    Last Indian Run to the monkey bars: OYO – 10 pull-ups, 20 Burpees & 30 running men

    Back to the flag for plank-o-rama & 20 seconds of MI

    Count off, name-o-rama & a prayer of thanks, health and safe travels

  • The oracle says…

    Dirty MacDeuce at a HUMID gloom at the Birdcage.

    Circle up for disclaimer then we mosey’d across the street to the soccer field.

    Standard warm up: SSH, Imp Walker Squats, Pickle Pounders, and LBCs x 20

    Then we mosey’d to the statue of John James Audubon to honor the man who we named our beatdown after – The Birdcage with a DIRTAY MAC.

    We ran the loops in front of the zoo all the way to magazine and back.

    One lap then low slow squats, merks, and lbcs x 12

    one lap = .33 miles

    Lap 2 – reg squats, staggard merks L, and roaches x 12

    Lap 3 – then lunges, staggard merks R, and hip dips L x 12

    Lap 4 then jump lunges, diamond merks and hip dips R x 12

    Long mosey back to the shelter by the FLAG.

    Busted out an exercise dice aka The Oracle.

    Random PAX threw the DICE at a wall – we got 30 Russian Twists, 30 Mtn Climbers, 20 Merks, 30 Russian Twists, and 30 Jump Lunges

    Then we circled up outside of the shelter – tried to EH the muscle dude with a bike. Low Country Crab x 20, and Lunge Walks x 20

    Back to the FLAG – a little early so we had a mini-plank o rama.

    Thanks for the opportunity to lead!

    RY

  • Coffeeteria – Perfect Attendance on a Sunday

    7 PAX, including a FNG, arrived before 6:30 a.m. for the Sweaty Bells beatdown. While the PAX were warming up, Medulla and Yankee rolled in hot. Medulla was wearing his mandals again. YHC believes that’s back to back Sweaty Bell workouts where Medulla was sporting those stylish, Walmart Exclusive mandals. Maybe Hawgcycle will show up to his first Sunday beatdown at the Fly so that the PAX can judge for themselves who wore them best. A total of 9 PAX were ready for another beautiful, hot summer day beatdown with a great view of the overflowing Mississippi River.

    Warm-up

    Toe Touches x 10 IC

    Arm Circles x 10 IC (10 forward & 10 backwards)

    SSHs x 20 IC

    Self Love x 10 IC

    Windmills x 10 IC

    Hill Billies x 20 IC

    Swing around the waist with a bell x 20 (10 clockwise & 10 Counter) OYO

    Round One (Leg Exercises)

    Lunge walked with the bell to the 3rd light post (about 15 yards) and back to the starting point (another 15 yards). The PAX then grabbed a bench and did right leg steps up with the bells x 20 IC immediately followed by left leg steps up x 20 IC. Then facing the River, each PAX did dips x 15 IC. Gabrielle was the only one dipping with a bell on his crotch for added weight. Walked away from the bench and did Rocky Balboa on a bell x 20 IC, Goblet Squats x 10 IC, and calf raises x 10 IC.

    Round Two (Upper Body)

    Chest Presses (one arm at a time x 10 IC)

    Rows (one arm at time x 10 OYO)

    dead lifts – 10 OYO

    Curls->Squat->overhead press – 10 OYO

    Halo with curl – 10 OYO each direction (20 total)

    Kettle Bell Swings x 15 OYO

    Wife Pleasers with bell above crotch – x 10 IC

    Chest Presses (both arms) x 20 IC

    Round Three (Suicides)

    Ran about 15 yards toward the kettle bells and did 5 manmakers. Then ran back to the starting point and back to the bells and did another 5 manmakers. Rinse and repeat for total of 3 rounds with 15 manmakers.

    Same run as above except each PAX did 7 Thrusters with the bells instead of 5 manmakers. So a total of 3 rounds with 21 thrusters were completed.

    Final Round (There’s Something About Mary)

    Flutterkicks with bells x 15 IC

    Hello Dolly with bells x 15 IC

    LBCs with bells x 20 IC

    COT and Lagniappe

    Count-o-Rama 9 PAX with 1 FNG, Name-o-Rama, announcements, and intentions. Welcome FNG Towelette. Because he is Moist’s son with “Wetmore” as his last name, Towelette seems appropriate. Also, continued prayers for Angie’s List father’s treatment and battle against cancer. This was my first time witnessing a perfect attendance at Coffeeteria after a beatdown. All 9 PAX showed up at the most expensive PJs in town, but I can never put a price tag on any F2 gathering with all you overachievers who make me accountable every morning at a 5:30 beatdown. Once again, thanks for the opportunity to lead. I am always grateful to be able to workout with the PAX.

    SYITG

    King Kong

  • [City] Park it like it’s hot

    [City] Park it like it’s hot

    When I woke up on Saturday morning, I was feeling a little sore from Okwata & Wolfpack Mountain on Thursday & Friday. But once I got out to City Park & stretched a bit, my watch hit 6:30am, and it was time to roll. We mosey’d over to the peristyle for the warmup.

    Warm Up:

    • Self Love – 15 in cadence
    • Freddy Mercury’s – 20 in cadence
    • Side Straddle Hops – 25 in cadence
    • Plank Jacks – 25 in cadence
    • Arm circles – 10 forward, 10 backward

    The Thang:

    After the warmup, we ran to Marconi & back to the peristyle. Once back at the peristyle we did:

    • 20 partner push ups
    • 25 partner leg throws (ab exercise)

    Then we ran to Marconi & back again, and when we got back to the peristyle we did:

    • 10 inchworm burpees
    • 25 box cutters

    After the box cutters were done, we ran to the fountain. At the fountain, we did:

    • Fountain box jumps: each PAX got the choice of doing either 10 box jumps onto the top ledge of the fountain or 20 box jumps onto the bottom ledge of the fountain

    After the Box jumps, we partnered up and did:

    • Partner 1 – 100 Rocky Balboas on the museum steps
    • Partner 2 – dips on the fountain
    • Then we switched

    After this we mosey’d to the side of NOMA and did:

    • Partner 1 – 60 mountain climbers (2 is 1; where each leg pump counted as 1)
    • Partner 2 – People’s chair against the wall
    • Then we switched

    After this, we mosey’d to the track & did some mary:

    • LBC’s – 20
    • Flutter kicks – 20 cadence count
    • Dying cockroaches – 20 cadence count
    • Levels (6 inches, 12 inches, 18 inches) – 20 seconds each level

    After the mary, we hit a lap around the track & then mosey’d back to the flag for the count-off, name-o-rama, announcements, intentions & prayer. Thanks for posting, fellas; I enjoyed grinding through the beatdown with y’all!