F3 New Orleans

Category: Baton Rouge

  • Post Monsoon workout (had a big rain last night)

    December 12, 2020,

      

    F3 Credo: Leave no man behind, but leave no man where you find him.

    7:00am.  Gave the Disclaimer.

    Everyone carries their coupon everywhere today so all moseys are coupon moseys. Didn’t have my winkie today. The exercise list might not be exact.

    WARMUP

    Stretch.  Feet spread 3ft. apart.  Point both hands to far left side till Q says to stretch to another point, about 20-30s.  Stretch left then center then right.  Repeat

    Side straddle hops

    Mosey to exercise bars.

    Using low bars or benches.  We did “Ranger Irkins”. That is, your hands are far below the usual location which is straight in front of your shoulders.  That is, hands will be  nearer to your waist.

    Coupon Mosey to next intersection circle on the concrete path.

    The Thang

    Slow, very wide, arm circles.  Done properly, these will seriously flex muscles.  If you aren’t feeling it you aren’t doing it right.

    Abe Vigoda A variation on the Windmill.  Plank position. Point left hand to sky. Then right hand to sky.  A variation on the Windmill, which is performed much more slowly and with more stretching (aka “Old Man Style”).

    Mosey to Sundial through the water. The heavy rainfall made our walking path near fully under water.

    Indian Run on the sundial walls.  Everyone space out around the wall. Had 4 on each wall.  Starting on inside of wall.  Step onto wall. Step down onto outside of wall. Next step back on wall then step down inside the wall.  Do this making progress around the wall.

    Lunge press counterclockwise. On every lung press your coupon over your head.

    Mosey to far north pavilion

    Jim Braddock exercise

    Ever see the movie Cinderella Man? This one is named after the heavy weight champion during the Great Depression in the 1930’s who eventually went on to fight in WWII. You start with a WWII sit up, and up top throw a RH hook and a LH uppercut then go back down. Come back up and do the same with the left side. Rinse & repeat to the Q’s desire.

     

    Coupon rotating hand off. Skill, coordination, hand grip strength and several muscle groups

    Coupon Drag: starting at the sidewalk and on hands and knees. Crawling out to a mark about 60 ft. away, dragging your coupon all the way, alternating hands.

    Rolling Merkins: Face down as in a merkin. Go up and position your right hand/arm across your chest till your bicep touches your chest.  This will look like you are pointing to your left.  Roll down onto your right shoulder and roll all the way over till you are face down again. Do another Merkin. This time, position your left hand/arm across your chest till your bicep touches your chest.  Do the same kind of roll to your left. Repeat. Works best after a heavy rain and in a low place.

    Mosey with our coupons to the next intersection near the parking lot.

    Boat/Canoe  The Boat position would be while on six with legs pulled up to chest and arms beside body. Canoe is when legs and back are straightened while keeping both off the ground. Q calls out Boat or Canoe.

    Jane Fonda.  side leg lifts left side and right side

    LBCs

    Circle up for Count-O-Rama –  _ Pax

    Name-O-Rama. 

    COT Circle of Trust.  Bring it in tight for a sweaty  Ball of Man!!         4

    TAKE A PHOTO!

    PAX: Doghouse, Duracell Holiday, Oscar, Nature boy, Joizey, Sparky,  Twinkletoes, Worms

  • JUST A WEE BIT COOLER

    F3 Credo: Leave no man behind, but leave no man where you find him.

    7:00am.  Gave the Disclaimer.

    Don’t you just love those customized Coupons? And those whiter than white legs! They glow in the dark.

    Probably got my events out of order but now that I’m 60! you have to forgive me!  I can play the old-man card now:)

    Everyone carries there coupon everywhere today so all moseys are coupon moseys.

    Mosey’d to the NW walking track intersection for warm ups.

    Slow, very wide, opposed Ferris wheel arm circles with arms always opposite one another. One up, one down etc.. If you aren’t feeling it you aren’t doing it right.

    Mosey’d to the center of the big green field

    Abe Vigoda A variation on the Windmill.  Plank position. Point left hand to sky. Then right hand to sky.  A variation on the Windmill, which is performed much more slowly and with more stretching (aka “Old Man Style”).

    Finger tip walkouts.  feet spread wide, touch ground in center, walk out, walk back

    TRUNK Stretch led by Twinkletoes. Went around clockwise and counterclockwise.   Stretch torso to far to left. Upright. Right upright, back upright forward upright

    Handcuffed squats (squat with hands behind back)

    toe touch stretches, feet together, touch ground in center

    toe touch stretches, feet together, touch ground to the right

    toe touch stretches, feet together, touch ground to  the left

    high knees while holding your coupon.

    Coupon Mosey to the SE intersection

    Love your coupon. On your back. Hold coupon at arms length above your face. Lower coupon to your face.

    Coupon rotating hand off. Skill, coordination, hand grip strength and several muscle groups

    Sky reach lunges.  Bring arms overhead while doing every lunge

    Coupon Merkins: Hands on coupon doing a Merkin.  Rt. Hand on ground. Left on coupon. Do Merkin.  Two hands on coupon. Then  Left hand on coupon. Right on ground. Do Merkin

    Imperial Walkers, carrying our coupon while going in a circle while

    Counter clockwise lunges walking forward and in a circle with a coupon.

    Clockwise lunges walking backward and in a circle with a coupon.

    Mosey to sundial

    Plank Jacks.  Side straddle hops but hands on ground

     Bobby Hurleys. Pat ground in front of your feet then go for a jump shot

    Circle burpees. Everyone stand at perimeter of the 25 foot Brec circle, spaced equally all the way around the circle. Goose step counterclockwise 4 steps.  There do 5 burpees.  When finished goose step back to original location and do 5 more burpees.

    Peter Parker Burpees.  Plank position and with heads all about 6 feet apart, in a circle (all feet pointed outward). Do 3 burpees.

    Mosey with our coupons to the next place.

    Side stretch walk to the right, with your coupon

    Side stretch walk to the left, with your coupon

     Merkin  “M I D” variations. Merkin. Irkin. Dirkin.  5 each, 3 times

    First Sirkins.  Using the 2 ft. wall around the sundial.  Put right hand on the wall. Chest facing to the left, not face down.  Do a merkin with one hand. To modify I offered to do this from a position with one or both knees on the ground instead of the feet.  Did about 5 and then did left arm.  Tougher than a Merkin.

    Irkins on the wall.

    Dirkins on the wall.

    Merkins

    Backwards mosey to the next location. Not too much moseying here. Most seemed to just walk backwards. Kind of a trip hazard carrying the coupon.

    Got down on our six.  10 LBCs

    Belly to the sky. On six. Feet 24” apart. Shoulders stay on ground. Lift mid section high as possible and hold.

    Jane Fonda side leg lifts left side and right side

    Fredie Mercurys very slo mo style

    Yoga Mary. Anyone remember how?

    Circle up for Count-O-Rama –  9 Pax

    Name-O-Rama. 

    FNG’s Named – New FNG today is

    COT Circle of Trust.  Bring it in tight for a sweaty  Ball of Man!!

    TAKE A PHOTO!

  • Gladiators of the Gloom

    7 Pax gathered at the Coliseum in the gloom of a full moon to greet the sunrise with a beatdown.

    WarmORama

    SSH, Windmills, Al Gores, Bobby Hurleys, Arm Circles, Neck Rolls and Hairy Rockettes

    The Thang

    • Welsh Dragons – Plank / 4 step Bear Crawl / 1 Merkin; Repeat with 2 Merkins then 3 Merkins …to 10 merkins
    • Quadraphillia – forward down the hill then backwards up over and over for 5 minutes
    • Plank Jacks 25/4 count
    • Werewolf – Downward Dog/Plank/ Upward Dog 15 reps
    • Deconstructed Burpees – Burpees – rep 1 with 10 Merkins at the plank position; then repeat reps 2-10 with decending 9,8…1 Merkins

    6 MOM

    • X Cross Sit up – 10 reps
    • WWII Hammers -10 reps
    • Dr. W’s – 10 Reps

    COT

    • Count Off
    • Name O Rama
    • Prayers for Big Easy’s adoption and Luke D’s MRI results

  • The Mosquito Mob

    The Mosquito Mob

    Warm-o-rama

    Jog around the stadium

    The Thang (Arms – Abs – Legs)

    Merkins, Freddy Mercuries, Al Gores

    Rest (The Mosquito Mob then joined us. They were very attracted to the greatness that leaked from our pores. THEY WANTED SOME FOR THEMSELVES!)

    Irkins, Crunchy Frogs, Lunges,

    Rest

    Freak Nasties, Bear Crawl, Butt Kickers

    Rest

    Derkins

    The presence of the Mosquito Mob was now overwhelming. SnackPack suggested we run to where some stairs were located. Run ning seemed to be one of few things that would deter any blood sucking members of the Mob.

    Box jump variations proceeded at the stairs.Every Step 5x (up and down), Every other step 5x, Skips up the steps 5x. Then jogged back.

    Count-o-rama and Name-o-rama then proceeded followed by the socially distanced Circle of Trust. The Mosquito Mob didn’t show up as much then. We must have killed enough of their comrades that I think the rest got the picture that we weren’t messing around.

  • A Midsummer Respite

    A Midsummer Respite

    With the sky overcast the morning was cool and a respite from the usual summer beatdowns.

    Warm O Rama

    • 15 AbeVigodas
    • 15 SSH’s
    • 15 Hairy Rocketteds
    • 15 Butt Kickers
    • 30 second Downward Dog Calf Stretches

    The Thang

    With Applogies to Lt Michael Murphy, we did a modified Murf (more like a Smurf). YHC underestimated the physical conditioning a strength of the Pax (or maybe it was the cool weather) and the degree of difficulty was not enough to keep the Pax from chatting amongst themselves and making new friends on the playground. Twinkle Toes went rogue and attempted a full Murph.

    Modified Murf

    • 1/4 Mile Run
    • 10 Pull Ups
    • 20 Merkins
    • 30 Air Squats
    • Repeat above, decreasing to 5 PU’s, 15 Merkins, 25 Air Squats
    • Repeat, decreasing to 3 PU’s, 9 Merkins, 12 Air Squats
    • Finish with 1/4 Mile Run

    Burpee Mountain

    Next the Pax moseyed to the Knoll and paired up. One ran down the hill, Did Burpees and ran back up whilst partner did Monkey Humpers. This was repeated until each partner completed descending reps of Burpees from 5 to 1.

    Freak Nasties 25 as we Moseyed to the Mary spot.

    Marys

    • Flutter Kicks
    • Freddie Mercurys
    • Crunchy Frogs
    • Jane Fondas

    Count O Rama, COT Prayers for Big Easy’s family journey to adaption and Shango’s son’s healing

  • (not) Cloudy with a Chance of Sweat

    (not) Cloudy with a Chance of Sweat

    Warm 0 rama

    (A heat advisory was around the corner. Did we need to warm up?) YES

    Mosey one time around park circle (about 1/4 mile)

    Side-straddle hops x20, Trunk rotations x6 in each direction (with Nature-boy distracto counting), Imperial Walkers

    The Thang

    Mosey to hill with coupons

    Black-jack with LBCs and Blockees (Six made it around 14 – 7, Blockees with the W).

    Recovered to the Sundial.

    Step-ups x15

    Irkens x10.

    Lunges in each direction along the outer brick circle.

    Duracell led ring-of-fire drills. This involved side-shuffles in each direction, touch the center (of the sundial), touch the outside, down on one’s six and front. Six did side-shuffles while instruction was given at random intervals. Energizer didn’t have a chance doing this.

    Recovered

    Moseyed to shovel flag for Marys.

    American hammer, Chilcut plank 1 min. Alphabets (no one pressed the Caps-Lock button, so case was decided by user)

    A suggestion was made about using the Greek alphabet. That was just Greek to me. And lastly, no coupon was left behind at the hill.

    Thanks MoneyCat for the assist of the picture.

  • Exceeding Expectations at the Knoll

    Exceeding Expectations at the Knoll

    Highland Road Park. Hot & Humid

    Looking at the F3 Nation list of exercises Friday night, Bear Mountain Merkins and Burpee Mile looked like good ideas. The next morning, in the heat and humidity, with the steep hills and many stickers of the Knoll, the degree of difficulty exceeded expectations and “good” may not apply.

    Introductions and Disclaimer

    Warm O Rama

    20 Abe Vigodas, 20 Hairy Rockets, 20 SSH

    The Thang

    Bad Idea #1: Bear Mountain Merkins – Partnered up, one man runs down the hill, performs 5 merkins and Bear Crawls back up whilst partner does Mountain Climber Merkins (or squats if merkin quota has been exceeded) 10 reps seemed like a good idea but 5 reps turned out to be a better idea.

    Bad Idea #2: Burpee Mile – With total disregard for Pax’s aversion to running any significant distance, on 1/4 mile flat open course either side of creek, start with 5 burpees, run the 1/4, do 5 burpees, cross creek for 5 more burpees and run back to start for 5 more burpees. Rinse and Repeat once more for one mile and 35 burpees

    Marys

    With YHC recovering from bad idea #2, SideFX took over for side planks – done for an eternity on left arm , then right. Excessive reps of heel touches crunched up on six and, finally Freddie Mercury’s until we cried.

    COT

    Name O Rama with initiation of FNGs Oscar and Holiday. Benediction and intentions then Pax sat for portrait painted by Money Cat

  • Coupons, coupons, coupons

    Coupons, coupons, coupons

    May 16, 2020,  

    F3 Credo: Leave no man behind, but leave no man where you find him.

    Using coupons today, each with a 6 ft rope tied to the coupon, for a surprise exercise

    7:00am.  Gave the Disclaimer.

    Several warm up exercises at the flag led by CAT5 side straddle hops and Al Gores while I was detained a minute  (With a couple extra men today I had to go to my supply cache to get more rope so CAT5 took over, seeing the need and taking over. Glad for his watchful eye.)

    12- Ferris wheel arm circles with arms always opposite one another. One up, one down etc..

    coupon mosey around the track to the first big round intersection circle over to the right, past the taped off exercise bars

    New exercise. Coupon rotation, on a rope

    Finger tip walkouts.  feet spread wide, touch ground in center, walk out on fingertips, walk back to a point between your feet. Did 10 reps

    TRUNK Stretch led by Twinkletoes. Went around clockwise and counterclockwise.   Stretch torso to far to left. Upright. Right upright, back upright forward upright

    Handcuffed squats (squat with hands behind back)

    toe touch stretches, feet together, touch ground in center

    toe touch stretches, feet together, touch ground to the right

    toe touch stretches, feet together, touch ground to  the left

    Its COUPON TIME

    Coupon mosey to the next location

    high knees while holding your coupon.

    Love your coupon. On your six and on your back. Caution is urged to avoid dental work damage and busted lips.  Hold coupon at arms length above your face. Lower coupon to your face and kiss the coupon. Did about 10 reps.

    Coupon rotation hand off. (see video in this post) Skill, coordination, hand grip strength and several muscle groups are used. We had 6 of the 8x8x8 coupons and the real men had the 8x8x16” size.   Each has a coupon tied to a rope which extends about 3 ft. from the coupon.  Feet spread about 3 ft apart.    We did do extra distancing here, not because Covid goes further than 6 feet on Saturdays but because if someone lets the rope slip we don’t want anyone else to catch the coupon with their foot.   A demonstration proved that if you let the rope go the coupon doesn’t go too too far away.   Everyone is to swing the coupon around in a circle around  their position, with the coupon at about 6-12” above the ground. When the coupon goes half way around the body you grab the rope with the other hand, behind your back, and continue the swing behind you.  The coupon goes round and round your position.  Gets more executive as time goes on.  Extending the rope makes the circle, and the time, longer per revolution.  Did about 10 circles in clockwise and counter clockwise directions.  No deaths occurred.  WATCH THE VIDEO ATTACHED. This was fun.

    Sky reach lunges.  Arms overhead, supporting the coupon, while doing lunges. Went in a counterclockwise then clockwise circle.

     Imperial Walkers, more or less, carrying our coupon of course, while moving in a circle while.  Went in a counterclockwise then clockwise circle. 

    Counter clockwise circle walking forward, doing lunges with a coupon.

    Clockwise circle walking backwards lunges with a coupon.

     Abe Vigoda A variation on the Windmill.  Plank position. Point left hand to sky. Then right hand to sky.

    Plank Jacks.  Side straddle hops but hands on ground

     Bobby Hurleys. Pat ground in front of your feet then go for a jump shot

    Peter Parker side step.  Plank position and with heads all about 6 feet apart, in a circle (all feet pointed outward). Take all steps to the right.  At some time, I’ll reverse the direction.  

    Walk Mosey with coupons back to the flag area for some marys 

    Yours truly was slow on the mosey back to the flag. Doing about as much walking as moseying.  The Pax dutifully planked while waiting.   

    Jane Fonda side leg lifts left side and right side

    CAT5 leads Fredie Mercurys 

    I didn’t take this in my notes well. I think it was Naturboy who led some of the Mary exercises here at the end.

    Circle up for Count-O-Rama –  8 Pax.  Biggest group in weeks!

    Name-O-Rama. 

    COT Circle of Trust.  Bring it in but not so close any more, tight for a sweaty  Ball of Man!!  More sort of a carousel of man.

  • F3 BR Combine at the Knoll

    Weather was perfect, high 60’s, low humidity lots of sunshine so PAX was out of its element

    After quick disclaimer and kudos on how smashing everyone looked in their new F3 outfits mosey to knoll for…

    WarmO Rama: Arm Circles 10x forward, 10x backward ; SSH’s, Abe Vigoda’s, Al Gores

    The Thang: Starting at the SunDial: 10 verticle step ups each leg followed by 4.4 40 yard dash to next station for 10 BurpBees then 40 yd dash (sort of) to jungle gym for 5 pull ups followed by 40 yard walk. Then 10 merkins and on to Sundial to start all over. Rinse / repeat for 20 minutes and see how many circuits each pax did. Duracell drafted by Cincinatti. Twinkle Toes, YogaBear & NatureBoy go early. Pax was bored by dry track for the circuit so…. we found muddy hill for Lt Dans. Run backward up hill then increasing reps of squats and lunges at top. Mud was iterfering with our usually impeccable form so we modified to bear crawl to not get stuck.

    Mary’s: 10 American Hammers, 10 Crunchy Frogs & 10 BB Sit Ups

    COT: Count & Name O Rama along with update on & Prayers for Benjamin V

  • Sandbags, Squats, and shoes off

    PAX with double shovel flags! Nature Boy hidden in nature

    AO was the Knoll. It was a beautiful, balmy 39 degrees with plenty of water on the ground. Perfect F3 conditions. The PAX was asked to do many new thangs, a bit of yoga, and we brought new toys in the form of many sandbags.

    The adventure began with:
    Side bending stretches to both sides (12x)
    arm circles forward & reverse (14x?)
    Side straddle hops (26x)
    Squat potato— new exercise to the PAX and broke in the 5 new sandbags for the PAX (see exicon for full description)
    Yoga bear then introduced a bit of yoga to throw the PAX off with getting down on all fours and then raising the knees for some core work
    Then Downdog merkins (11x?)–begin in DD move to a plank do a merkin while performing traditional F3 count
    Then yogabear asked the PAX to remove their shoes for Toe torture pose for 16x

    Once the scene was set and the PAX was introduced to the new characters, coupons were brought to the pavilion and everyone took one short lap around the AO.

    Tha thang:
    PAX enjoyed a musical number known as: Get Low by DJ Snake while we held the people’s chair and did sandbag/coupon squats to the music; then low plank to merkins until the song ended. (actually in the Exicon)

    Sandbag lunges under the pavilion (there and back)

    Sandbagees with reps being chosen from the youngest in attendance (Duracell, 26)–> Groups of three did a new exercise almost like a partner burpee with an overhead press and tossing sandbags thrown in

    Snapshot from the center of the field to the parking lot–> see the exicon for the full description but it involved shotputting sandbags, long jumps, and lunges

    Marys at the Shovel Flag:
    Thunderstruck
    Pinocchio–> PAX circled up for a new Mary exercise with sandbag passing, Low Slow flutter, Freddie Mercury, and then Low Slow Flutter
    Boat pose from the yoga (20x)

    Circle of Trust