Warm o rama
Low slow squat
Abe vigoda
Peter Parker
Parker Peter
Hill billy
Imperial walker
Self love
Butt kickers
Mosey
Step ups
Mosey
Lunge
8 count body builder
Bear crawl
Big boy sit up
Lunge
Flutter kicks
Bear crawl
Squat
Run backwards
Mosey
Dora style
8 count body builders
While partner ran up the stairs at JP performing art building
Mosey
Coupons
Overhead press, bench press , curls
Dips
Coolorama
Low slow squat
Abe vigoda
Peter Parker
Self love
Butt kickers
COT
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.
Feeling zesty out at the Mothership this morning with 6 PAX.
Started at the peristyle with a warmup:
Abe Vigodas x 10 (in cadence)
Grass Grabbers x 10 (in cadence)
SSH x 30 (in cadence)
Imperial Squat Walkers x 20 (in cadence)
8-Counts x 15 (in cadence)
Peter Parkers x 20 (in cadence)
Plank Jacks x 20 (in cadence)
Floyd Mayweathers x 20 (in cadence)
Parker Peters x 20 (in cadence)
Hold Plank, then low plank
Back to feet for a round of the Motivator (counted down from 10), then grabbed some columns for
calf raises x 20 (in cadence)
tib raises x 20 (in cadence)
SSH x 20 (in cadence) to keep the heart rate up
Moseyed to benches for
Dips x 20 (in cadence)
Rocky Balboas x 20 (in cadence)
Derkins x 20 (in cadence)
Irkins x 20 (in cadence)
SSH x 20 (in cadence) to keep the heart rate up
Moseyed to the grass over by the museum for round of Killer B’s (bear crawls, burpees, broad jumps). PAX bear crawled two tree lengths, then broad jumped back, stopping for three burpees every 5 broad jumps. Did one round, then did Jack Webbs up to seven. Did another round of Killer B’s, then coninued Jack Webbs from eight to twelve. Did another round of Killer B’s, then got on sixes for
LBTs x 20 (in cadence)
Big Boys x 15 (in cadence)
Not So Lazy Boys for time (10 seconds each position, right, center, then left)
Dying Cockroaches x 15(in cadence)
Hello Dollys x 15 (in cadence)
Started the mosey back to the flag, stopped just before the bridge for another round of 8-counts x 10 (in cadence).
Got to flags zone, then did some more of the Motivators for the remaining 2 minutes or so.
CoT, coffeeteria @ PJs. Fun one!
Warmuparama
SSH, AV, AC FW/BW, CP, High knees butt kicks, IW, grass grabbers
First thang: catch me if you can
One lap around green at the chimney, partner performed 15 Freddie Mercurys while other partner bear crawled, catch up to partner and switch places. Second lap was lunge walk paired with 5 burpees
Mosey to thunderdome for thang 2:
YHC has noticed a lack of a certain genre of music for beatdowns. It’s hard to name this category but the closest thing might be “meme songs” or a “torture track”. Its the kind of song that is fun at first (in a slightly ironic sense) but will wear on you with time.
Song 1: What’s up by Four Non Blondes
Squats for the duration of the song. YHC called out tempo. Started out with slow 4 count squats (4 counts down 4 counts up) at different points in song YHC called out 2 and 2 count, 3 and 1, then into singles. YHC got excited and called out jump squats before the song hit its climax.
Song 2: The sign by Ace of Base
Start with crunchy frogs. When song changes to verse do mountain climbers, chorus do Australian sweat angels, for breakdown section back to crunchy frogs and repeat until end of song.
YHC is of the belief that an hour of this song on repeat qualifies as cruel and unusual. No man could retain his sanity in that scenario.
Last thang: BOMBS
Team up 50 burpees
75 Overhead claps from people’s chair
100 Mercans
150 Big Boys
200 Squats
The PAX pushed hard and almost finished but YHC called it and got back to flag a couple minutes late.
Sadly no time for Mary.
COT and Kilo sprayed us out
Thank you for the opportunity to lead, always a pleasure with you guys
SYITG
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!
BooBoo, Charmin, Fast Tax, Frac, Hand Grenada, Hokie, Mahatma, Rudy, Vagabond, War Eagle paid tribute to Joey Bovia during this Memorial Day week
Warm up
8 SSH
31 Shoulder Shrugs
10 Abe Vigoda
24 grass grabbers
3 burpees
24, of Kenner, La.;
assigned to 3rd Combat Assault Battalion,
3rd Marine Division, III Marine Expeditionary Force, Okinawa, Japan;
died Aug. 31 at Camp Dwyer, Afghanistan, of wounds received while supporting combat operations.
8 stations – 31 reps each station
4×4’s while waiting on the six
Start with arms raised in a standing position,
burpee into plank
followed by four Merkins
followed by four mountain climbers with each leg.
“One” is completed when returning to the standing position with arms raised.
Wash, rinse, repeat.
Recommended to do OYO while waiting for the 6 or waiting for a partner during a group exercise
.
1. Bear crawl merkin 1.2.3.merkin
2. Alligator Merkins
3. Ballerina Toe Squats
4. Australian snow angels
5. Big Boy Sit-up-Ups
6. Blades of Steel
7. Bohemian Rapsody
8. BOPO burpee – one leg merkin – plank- one leg merkin
At YHC’s request, there was a last minute Q switch with MacGyver to celebrate YHC’s 48th trip around the sun.
A mosey to the infield for a warmup starting with 48 SSH, which proved to be too much for most of the PAX! The remainder of the warmup consisted of standard warmup exercises including Moroccan Nightclubs where dancing was encouraged.
PAX lined up on the goal line, which was confusing to Charmin and a number of other PAX. After a brief education in the difference in a goal line and an end line by LSU fans, PAX paired off for a modified birthday Dora: 48 burpees, 96 merkins, 144 LBCs. The PAX not performing said exercises Bernie Sanders to the 50 yard line and sprinted back. Thankfully, most PAX knew where familiar with the 50 yard line.
Once the Dora was complete, PAX were treated to a game of Ultimate Frisburpee. As luck would have it, a situation arose not contemplated by “the rules.” Champ used the frisbee to deflect a ball thrown by the baller. While it was a well-played defense, there was no consensus on whether it was a forced turnover resulting in penalty burpees. The conversation continued into coffeteria, but no resolution was reached. To add to the excitement of an already exciting game, there was a mud pit in the eastern end zone, making mobility in the end zone a bit challenging. Logo won the best split award!
6:15 came to quick. A short mosey to the virtual flag for a COT and prayer.
Thank you to the men of F3 NOLA for the mentorship, accountability, and true friendship. Because of my relationship with you all I am a better person on all fronts!
Yep Bolt and Charmin didn’t see it coming as they both had notice that the real HIMs were going to Fracs announced Murph starting late for those who wanted to sleep in or get up an extra 45 minutes early (if you live in the rural) “Metry/RiverRidge” area to make the 30-40 minute drive uptown for Biebers announced 1/2 Murph. After a week of pure business travel – out of town out of touch returning to indulge in the Memorial Day weekend – now a little beat up from all the festivities the plan was Very simple – show up with a big speaker – Rock playlist and the idea of a Smurph. Had Bolt arrived ahead of YHC with his mini Bose the BB could be a completely different narrative yet we all have those eye opening experiences…….Smurph you say?! I’m sure there was a feeling of being trapped as we slow moseyed with speaker in hand towards the playground yet neither showed any fear so after a quick warm up the Smurph was on for time – 1/2 mile run 10 rounds of 5 pull ups, 10 merkins and 15 squats finished by another 1/2 mile run. Once done we had some time for stretching and a little Mary. Tenderloin did his laps and sitting a spell or 2 or……
COT where we gave thanks, asked for God’s Grace on our intentions and those that gave the ultimate sacrifice. Closed with the pledge of allegiance.
All said some things are best accomplished when we simply put our heads down and do it.
7 HIMs met at the Foundry at 0630 for a testosterone fest also known as The Murph. CoT included a moment of silence to honor those fallen and remembered on this Memorial Day. Not only did SOGO finish first at 33:36 (or something like that) he also was a single post to the 0530 Swolefest AO. All pax finished under 45 minutes! T-Claps!!
Thanks for making me a better man!
SYITG
YHC took the Q at the Mothership knowing the Double Nickel training was goin on, expecting a light crowd.
With a brief disclaimer given, pax headed to the not so great lawn and circle up for the Warmup.
Typical warmup with 10 x 8 count Body builders for good measure.
There was a frisbee left by someone, so Pax took advantage of it with a little routine of chase the frisbee. One pax throws the frisbee, all pax sprint toward it. Once the projectile hits the deck, pax does called out MoT (bear crawl, lunge, etc) followed by 10 x called exercise upon reaching. All pax got two rounds. We did burpees and Merkins and other fun stuff.
4 corners with 10 x burpees at 2 corners and a Mary Exercise at the other corners for 3 rounds.
That was 100 burpees so far.
Mosey to the planters by the back of the Sculpture Gardens for Box Jumps with Rocky Balboas on the curb.
Mosey to the front of NOMA. The steps were taken, so continue on to the open grass for the following:
Ring of Fire x 2 with Merkins.
Death by Burpees! EMOM starting with 4 and increasing by 1 each minute. We called it after 12. That was 172 burpees for the day.
Mosey back to flag for COT.
Coffeteria followed with the Double Nickel Pax! Good times!
SYITG
