F3 New Orleans

Tag: yamomanem

  • St. Paddy’s Day Brick Fest – from Rudy

    The Playlist: https://open.spotify.com/playlist/04wIJSMgALwapngjBJXwXP?si=dH03I0VjQ0qMJMSTUS5oqA

    11 PAX joined YHC for a St. Paddy’s morning fest. Humid, and warm. Good to see some old faces (looking at you Amnesty) and new (Sir Purr! Welcome back to workout #2!)

    Lots of green around the horn. Bongo didn’t get the message, but pointed to his light green light on his workout watch as if that counted. Catfish also didn’t get the message, but no PAX had the audacity to call him out for it. Much debate on whether Saban’s yellow-ish highlighter tank was closer to Green than Kuch’s Aqua Athleisure shorts. Thanks to Snooze and Da Parish for CLEARLY wearing their finery. The mom’s of the group (Ya Mom ‘n’ Dem, Mama’s Pride) – B- for effort on the attire front….

    Disclaimer, then open up the Pot o’ Gold (i.e., YHC’s Mini) to grab 2 of the red-colored Bars o’ Gold (i.e., “Bricks”). Head to the track.

    Quick warmup with some stretching, SSH and IW. Then b/c YHC had often wanted to try it – lets do Bat Wings with the bricks. That’s a good challenge. It will make a return appearance.

    The Thang:

    Queue up the Irish Music. We’ll rinse and repeat a tabata-ish workout. 4 Rounds of Exercises (45 seconds on, 15 second rest), then a Lap aruond the track (everything with the bricks).

    + Round 1: Seal Claps, Dying Brick-roaches, Lunges, 8 count body-builders.
    + Round 2: Floyd Mayweathers, Crunchy BrickFrogs, Calf Raises (awkward…), 8 count body-builders.
    + Round 3: Merkins, Irish Twists, Monkey Humpers, 8 count body-builders
    + Round 4: Newston’s Cradle, LBBCs (Little Baby Brick Crunches), Squats, 8 count body builders
    + Round 5: T Merkins, Brick-guins, Side Lunges, 8 count body-builders

    Back to the flag. YHC had grand ambitions of getting lots more 8 counts in. But I greatly underestimated the time it would take us in total to run a mile carrying bricks. So OYO over the course of the day – everyone owes about 300 more 8 counts (to commemorate the 1 year anniversary of the initial 8 count challenge, increasing by 1 per day until “No more covid restrictions for the great state of Louisiana”).

    COT: Countoff, Name-o-Rama (Sir Purr? Surr Pur?), Announcements and closing out with a prayer. YHC especially wants to thank the “75 Soft” group under whose strict tutelage YHC has been driven to keep reading his bible. Specifically, messages over the last few days have emphasized import of Evangelizing. Its not sufficient for us to just hear good works, or even do good works. We need to be inspiring others through our actions. That applies spiritually, professionally, personally. Thanks 75 Soft-ers.

  • Foundry Leg Furnace (The Foundry 2021-03-10) – from Catfish

    8 PAX at the Foundry this morning.

    Started with a mosey over to the track for abe vigodas, grass grabbers, and 8-counts.

    Moseyed to back of the museum for a wall-sit / bat wings / leg beatdown. Started with wall-sit + forward arm circles, then low slow squats. Next, wall-sit + backward arm circles, then lunges. Next, wall-sit + overhead claps, then monkey humpers. Next, wall-sit + seal claps, then imperial squat walkers. Finally, wall-sit + moroccan night clubs.

    Moseyed to museum side steps for calf raises – normal, then toes in, then toes out. Topped off with left leg only, then right leg only. Brutal.

    Moseyed to the front of the museum for deep-sea divers. Then grabbed LBCs, flutter kicks, freddie mercuries, and peter parker peters to round out the core burn.

    Back of museum again for donkey kicks, just to be sure our legs would feel it later.

    Indian run back to flag zone. On the way, found a young lady who was stuck in the mud due to a parking job gone horrifically awry. PAX scrummed up on the car and successfully extricated it from the mire. Good deed for the day accomplished.

    Back to flag for EMOM burpees and OYO merkins to finish out. COT to close.

  • Swole Fest Season a-coming – from Thumb War

    Warmup

    Arm circles front IC x 10
    Arm Circles back IC x 10
    Mountain Climbers IC x 15
    Hillbillies IC x 15
    Self love IC x 10
    grass grabbers IC x 10
    SSH x 15

    Big Thang DIEGO with playlist https://open.spotify.com/playlist/55D15Y3SdrOaTuiOxVFaeN?si=oyoNW8GKQEOLu2G8-t9cHQ

    Partner Up – P1 Run to the bridge, while P2 starts
    100 overhead presses
    150 chest presses
    200 LBC (no block)
    250 Block Curls
    300 Squats with block

    Pax finished in about 20 mins

    Alternating Step ups – 10 each side total of 20

    30 calf raises on the parking lot bumpers

    1 Ring of Fire with push ups and planks

    Still had time to kill so at Kuch’s suggestion, Pax
    jogged to Foundry for a Quarter Murph

    Circled up Mary:
    Freddy Mercurys IC
    Hello Dollys 10 IC
    Dealer’s choice Catfish Leg Raises 15 IC

    COT where we named FNG Brown Out.

    Enjoyed leading on this beautiful cool morning in City Park!

  • A Well Thought Out & Executed Fountain Beatdown – from Da Parish

    YHC is well known for his well-planned and thoughtful beatdowns. This would be nondifferent.
    W/U – Lap around Mardi Gras Fountain and circle up in the lawn.
    • SSH
    • IW
    • HB
    • AC
    • MC
    The Thang
    • Mosey around Mardi Gras Fountain. Pick out a plaque and remember it. Circle back up on the lawn where the Q will ask you which Krewe you have chosen. The Q will then conduct an exercise that begins with the same letter as that Krewe. Since YHC has a vast knowledge of the Exicon, this would prove to be so simple that even the freshest of PAX could do it. Right?
    • Line up on the light post on the Lake for BLIMPS. Suicide to each blue light post and back performing the exercise and increasing in increments of 10 for each light post (Big Boy Sit Up, Lunge, Imperial Walker, Merkin, Plank Jacks, Squats)
    • Circle on the Lake for Mary
    Counterama, Namerama, COT
    NMS – Welcomed an FNG, Yezzy and congratulations on your upcoming bundle of joy.
    Thank you for the opportunity to lead,
    Da Parish

  • Suck Week Concludes at Wisner MOuntain – from Kuch

    It’s been cold this week, as low as 25 with the real feel in the teens. It’s been rainy too – we’ve been rained on multiple times and there were even a few snow flurries on Wednesday. But when you accept the 3rd F, that workouts are held outdoors regardless of how you feel about the weather that day, you don’t have to worry about all of that.

    Sure, you can dread it. On some level, even the most eager of us dreads running around in freezing rain or 30 mph winds. Simply put – it’s not fun. But when you accept that you’re going to be a bit miserable, that acceptance quickly becomes growth. I’m going to do the hardest thing I’ve got to do today at 5:30 AM. If you’re Saban, you might say, I’m going to run 2 miles in a thunderstorm in 40-degree weather just to get to the workout. Or if you’re Catfish, you might say, I’m going to show up to a 20-something-degree workout in short sleeves.

    This also becomes a challenge to oneself – can I run 8 miles on a freezing stormy morning? Yes. Can I withstand hours of sub-freezing temperatures in short sleeves? Yes. Can I keep this up day after day? Yes. If I can do this, what else can I do?
    Goggins says you have to find the “why” before you’re confronted with the pain. You’ve got to know why you’re subjecting yourself to this kind of punishment, or you’ll crumble when it comes. So what’s your “why”? What got you through workouts this week? What else are you capable of?

    On Friday it was cold and windy. #YaMomandDem, #Catfish, #Saban, #JesusJuice and YHC ran the mountain, and then alternated doing curls, bent over rows, overhead press, and Walleyes to failure. We headed to the middle of the bridge for some Mary IC. And then we ran to the track and did a full CBT run around the track. It never got warm and the wind blew the entire time… and during the COT we gave thanks for that.

    Because we may not have the opportunity next week. Next week might be full of beautiful days that make you feel like doing nothing else than going for an early morning run. Maybe we’ll miss these ice cold days and the ability to test ourselves. Regardless, I think we ended Suck Week strongly.

  • Wata Windy Morning (Okwata 2021-01-28) – from Catfish

    A windy, chilly day at Okwata with 9 PAX: Triple Shift, Snooze, Saban, Kuch, YaMamaNem, Pop Tart, Griswald, Low Notes (FNG), Catfish. Started by moseying over to the dampened lake area for a warmup with Abe Vigoda, Grass Grabbers, and SSH. Continued with Imperial Squat Walkers, then moseyed over to the grass across the street to get away from the noisy wind. For the record, didn’t do much.
    On to faces for Peter Parkers and plank jacks. Back up to feet for five minutes of EMOM burpees.
    Moseyed over to the House of Pain for stations: Pull Ups, Merkins, Jump Squats, and Dips. 10 pullups was the timer, did 2 rounds. Moved to other side of the levee for a timed exercise with 20 Abe Lincolns at the bottom, Bernie Sanders up, 20 leg lifts, mosey back down. Rinsed and repeated for about 5 minutes.
    Back to the top of the levee for an Indian run down to canal, then looped back to the parking lot for another five minutes of 10 EMOM burpees. Back to flag for COT and naming of FNG. He’s a bass player, so Low Notes was the decision.

  • 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!

  • How does running get you swole? – from Belloq

    I knew this morning would be amazing with a temp of 47° and what felt like 100% humidity. So, I would have to extend the warm-up and keep our bodies moving today to make it enjoyable for all.
    To kick off my first Q at Swolefest, YHC started the disclaimer at exactly 5:29 in
    order to give everyone their money’s worth of a full 45 minutes. Of course, in true F3NOLA fashion, immediately there was debate if it was 5:28 or 5:29.

    The warm-up

    With my disclaimer even briefer than originally planned, I announced we would start with a mosey to begin our warmup. This was met with groans and other sounds of pleasure from those in attendance. Catfish asked, “How does running get you swole?” I should have replied that we are all already swole and needed some cardio, but I didn’t have enough coffee at that point.
    After the mosey, we started our warmup with all below IC
    SSH x 31
    Arm Circles Front X 15
    Arm Circles Back X 15
    Overhead Claps X 30
    Seal Claps X 30-something
    Moroccan Night Club X 10

    10 Burpees OYO

    YHC asked if everyone was warm and Catfish politely noted that his lower extremities were still in need of warm ups so we continued with
    Lunges IC X 20
    Low Slow Squats IC X 10 with coupon

    The Thang
    Paired off for:
    Dora 1-2-3
    100 curls
    200 Overhead Presses
    300 Rows

    When completed, we started 8-counts with coupons while waiting for the 6.

    Cool down

    Started our cool down with 10 burpees OYO
    Then with coupon we held in mid-curl until everyone had their coupons in hand we did two cycles of:
    10 Curls IC
    10 Overhead Presses IC
    10 Squats

    Mary
    Started our core with 10 flutter bricks (kicks) then 5 minutes of abs:
    Halos clockwise for 30s
    Halos counter-clockwise for 30s
    Corkscrew twist 60s
    Dynamic Plank 60s
    Chainsaw 60s
    Big Boy Sit-ups Slow controlled 60s.

    COT
    Count off, Name-O- Rama, Prayer

    As always, it is an honor and privilege to lead a workout. Thank you for sharing this morning with me.

  • Ain’t No Mountain High Enough – from Mama’s Pride

    Eight pax started off with a warm up of side straddle hops, grass grabbers, imperial walkers, and windmills. After the warmup, the group moseyed over to the mountain.

    The Thang
    The pax broke up into two teams of four for a friendly competition. The teams had to race back and forth across the mountain while stopping about every 100 meters to do 100 reps of a workout. Whenever the first team member reached 100 reps of the exercise, the whole team ran 100 meters and did the next exercise. The exercises were:
    Big Boy Sit Ups
    Merkins
    Jump Squats
    Mountain Climbers (2=1)
    Low Flutter Kicks (1=1)
    LBCs
    Derkins
    Lunges (1=1)
    Side Straddle Hops
    Burpees

    For the last round, every teammate had to complete 50 burpees and 50 of any other exercise of their choice so every had 100 reps on the last round.

    After the exercise was over, the pax regrouped and Washington Football/Cleveland Baseball team ran back to the flag for the COT.