F3 New Orleans

Tag: Abacus

  • Mahatma Modified

    Oh sure, Mahatma will blame it on being unable to hear the Q, or faulty Q instructions, or the Q just not knowing what the heck he was doing. All of which might be true. But on this glorious morning in City Park, Mahatma Modified.

    06:15: YHC joined Rev-Sox and others at the Peristyle for a round of prayer and stretching Thank you, Rev Sox, for getting this started. What a great way to welcome the morning and get ready for the workout.

    06:25: YHC bolts from the Peristyle to try and get back to MOMA and the Muscleship in time for his Q. Arrives at 6:28:30 to see a group of PAX questioning whether their Q would arrive. As expected, Bogey seemed to be in charge of the muttering and grumbling. Welcome back, Bogey!

    06:30: With a disclaimer, PAX are off – short mosey (WATCH OUT FOR THE CARS) to the Great Lake for a quick warmup watching the sunrise. SSH, Windmills, IW, Grass grabbers. Just enough to get the heart pumping. Then an Indian Run over to the Cinderblocks to get started.

    The Thing

    Grab a cinderblock.

    Round 1: Shoulder Press, Curl, Row x20. Then bear crawl about 30-40 yards, dragging your cinderblock. Some PAX took to throwing the cinderblock. YHC decided that was legal form, as long as PAX did not leave bear crawl form. Much fun had by all, so do the same – and bear crawl back to the starting line.

    Bogey relied on a note from his “doctor” (going by the name “Walleye”) as an excuse to modify his bear crawl.

    Round 2: Shoulder Press, Curl, Row x15. Then duck walk the same distance, again dragging your cinderblock. Again, throwing was deemed acceptable as long as one did not egregiously abandon duck walk stance. Then repeat and return to the starting line.

    Pop Tart’s form is impeccable. All duck-walking-wannabes: take time to watch Pop Tart, and marvel at how his butt can be that close to the grass whilst he walks. Watch and learn and imitate. YHC’s form is, uh, less-good than that.

    Round 3: Shoulder Press, Curl, Row x10. This time crab walk the same distance, again dragging your cinderblock. As YHC started his trek across the field – he saw the sight he never expected to see. Mahatma not following instructions. Instead of dragging, he CARRIED his cinderblock in his lap while crab-walking. Now – that may be just as hard, if not harder. But none-the-less – IT WAS A MODIFICATION.

    Return the cinderblocks. We’ve got more stuff to do.

    More Things

    Quick stop by Tool’s Wall for 2 rounds of Calf-Raise/Monkey Humber combo.

    Quick stop by the Foundry for everyone to get 10 full Pull Ups in. PAX plank while groups went to get their 10 done – using spotter’s as necessary. And for YHC, spotting was definitely necessary (thank you, Mahatma!)

    Indian Run back to the field for a game YHC learned in Houston.

    Ka-Burpee

    Divide into two teams each taking half of a very-imprecisely laid out field (roughly 15 yards across, each half about 30 yards deep). The game:

    PAX from one team crosses the line. Has 30 seconds to tag one member of the other team, then race back across the line to his original side of the field. Upon tagging an opponent, all members of opposing team do 1 burpee, then try to catch the tagger before he crosses back over the line. If the tagger is caught, his team does 5 burpees. If not, the taggee’s team does 5 more burpees.

    Trust me, it makes a bit more sense when you actually play it.

    Cycle through until everyone gets a turn as tagger. Strategies evolved, including Walleye using a Full Takedown maneuver to ensure Tanner would not make it back over the line. Nicely played!

    COT

    Hydrate hydrate hydrate. Then circle up for count-off, announcements (including a definition of CSAUP – Complete Stupid and Utterly Pointless event. Lets get some on the calendar!) Then clone in for a very very sweaty ball of man, and finish with a prayer – as always for YHC, ending with St. Ignatius’ Prayer for Generosity.

    Thank you all for allowing me the opportunity to lead.

  • ARMAPALOOZA

    The Uptowner Q list was running low, so YHC jumped at a chance to give Hawg a break and tryout an unused Uptowner resource YHC has had his eye on for a while. Turns out, a no running beatdown is more of a challenge than this F3 neophyte imagined. YHC was honored to lead 13 men through the gloom for this experiment.

    Warmup x 20

    SSH, IW, Arm Circles (10 forward/10 back), Grass Grabbers, Plank Jacks, and Abe Vigodas. There was quite a bit of mumblechatter towards the end of the warmup by a PAX who will remain nameless to protect the guilty so YHC imposed a five-burpee penalty to maintain order. The offending PAX refused to clap during the burpees, which almost lead to another round of penalty burpees, but there was more work to be done so the group was spared.

    The Thang

    The PAX was instructed to grab a medium-sized rock and slowsey to the parking lot in front of the gym. YHC is a fan of Dora 1-2-3 and merkin ladders. The PAX partnered up for 100 curls, 200 overhead presses, and 300 air squats (modified from squat presses with rock after a round or two of an excruciating arm and shoulder workout). While PAX 1 completed the above exercises, PAX 2 bear crawled from the parking lot to the steps of the gym for a merkin ladder (one merkin at the base of the steps and adding a merkin for each step up, for a total of 35), then lunge walk back and switch with PAX 1. Tclaps to mmmBop and Amnesty for bear crawling through a rather large puddle without complaining (guess Amnesty learned his lesson after the penalty burpees). After completing the ARMAPOLOOZA workout, the PAX circled up for a three-minute ISI compliant squat.

    COT- Nam-a-rama, announcements, and prayers.

    Thank you F3 for another opportunity to lead. It’s never taken lightly and always an honor. Thanks to the PAX for participating in my experiment. Parts of this beatdown will be repeated at a future beatdown, but YHC will look to modify to strive for a full body workout with compound exercises.

  • Maiden Voyage

    Eager to mark our territory with a trail of sweat, 14 PAX, aka privateers, gathered this Monday for a maiden voyage in the uncharted waters of northern 70122, and area deep with nautical history.  This would be a test run to check out the area and also see what interests there may be in establishing a new AO.  As the clock neared 5:30, it was encouraging to see a mix of guys, coming from near and far, that all wanted to be in that number.  Before we set sail, YHC mentioned that this workout would be somewhat of an exploratory mission and perhaps a work-in-progress as we bounced around.  The disclaimer came next followed by the annual recitation of a crude yet useful nugget from the F3 Lexicon that is something we should strive to avoid:  Whiskey Dicking (verb) – “Half stepping through a workout or other event.  More generally, execution of anything without sufficient zeal”…recently updated to read “Tentative execution of a task”.  Basically, try to give it your all and make the most out of the next 45 minutes.  Here’s what we did:

    Quick “capri lap” around the parking lot with a COP in the nearby field for a warmup of IW, Phelps, WM, AC, Toy Soilders, LSS.  

    Then we kept it close for any lost latecomers with a continuation of the warmup, getting in a diamond formation for Burpees x20, Bench/Bleacher Dips x15, Jump Squats x10, Tire Flips x5.  This circuit would hopefully be repeated later on but no dice.  

    From there, we moseyed into the heart of UNO’s campus, with a stop to plank for the six followed by 10 Merkins.  T-claps to Kuch and Gideon who YHC overheard discuss trying to nudge a guy back out in the gloom…#HIM!  We ended the mosey near an area officially named “the lazy river” by Gabrielle which is adjacent to a few tall sets of stairs leading up to the amphitheater hill.  Here we dropped anchor for the first round of Dora, partnering up for 100 crossfit/hand-release Merkins while PAX#2 ran a lap up and down the stairs and hill.  Pull anchor up…

    Northerly mosey to the concrete planters in front of the Alumni Building for the second round of Dora.  T-claps to Holy Grove and others for pushing hard then sweeping the six. Partner up with someone different (swinger style) for Inclined Hip Slappers x200 while PAX#2 run to the top of the levee and back.  Some groans and panting were heard on this one.    

    From here we changed course back towards harbor, stopping in front of The UC for the third round of Dora.  Original plans called for a stair running loop but time was ticking and we had to wing it with LBC x300 (in sets of 50) which PAX#2 held a low squat #ISI.  We had to cut this a tad short and hightail it across the field to the flag.  Shout out to HG and JJ for kicking it in high gear on the final run.  Total distance covered was approx 2.17 miles.  YHC’s goal of scoping out the area was accomplished but the run/plank time squeezed out some of the circuit work.   

    Finished things off with a COT.  Next two workouts in that location (NW corner of Leon C. Simon and Elysian Fields) will be 8/26 and 9/9.  Input and Qs are welcome so please chime in and/or step up.  Hopefully this AO takes off, in turn further growing the footprint of F3 and having a positive impact on more men.  T-claps to Gideon for the nudge and pledge to help get this going.  

    Thanks for the opportunity to lead. 

    Tool 

  • Stomp #207 – Good Morning Burpees

    The Tuesday crowd at the Stomp has exploded recently. YHC saw an opportunity to take the Q and bring a little something extra to the AO. Since everyone loves Burpees, YHC knew that incorporating them in a way not done before would be received with joy! YHC was not disappointed!

    24 Pax posted to improve their running ability, and their endurance. But first a brief disclaimer, and a very quick warmup:

    Grass Grabbers IC x 10 followed by Arm Circles IC x 20

    Instructions were simple. Run as a group down the traditional Bayou St John route. Every time the Pax came across a person or group of people, we would call out “Good Morning!” If we received a “Good Morning” back, all did 5 Burpees. If no “Good Morning” was received, then 10 Burpees was coming our way. If the Pax attempted to prod for them to say it, the penalty was 15 Burpees.

    How many Burpees completed? There were approximately 10 stops for 5 Burpees and only 1 stop for 10 Burpees. The Pax covered around 4 miles, and many folks on the streets of NOLA were greeted with a kind gesture.

    Good Times had by all.

    COT for Count off, name-o-rama, announcements and intentions.

    Thanks for posting with me today, and for allowing me to be a part of such a great organization!

    SYITG!

  • No Fancy names today….

    No fancy name but hopefully a little pain; that was the mantra going into my VQ. 12 Pax braved the heat and humidity of an August morning to get better physically and mentally.  

    Throughout the week leading up to the big event, I went back and forth thinking, “Would the beatdown be tough enough?  Do we need more to fill the time?”   About 20 minutes in after YHC was sucking wind, and judging by the groans coming from the other Pax, those questions were answered.  

    Gave the disclaimer and we did a quick mosey around NOMA before circling up for some warmups in cadence.  

    • SSH x 20
    • Kettle Bell Squats x 20
    • Peter Parkers x 20
    • Shoulder taps x 20 each shoulder
    • Arm circles – 20 forward and 20 backwards 

    From here we lined up in 2 groups and did an Indian Run from NOMA down to the entrance of the park (Carrollton) and back up heading to the Foundry.  

    Once we reached the Foundry the Pax split into groups at 5 stations for a Tabata workout of 45 seconds on, with a 10 second break in between stations.  We completed AMRAP and did 3 rounds of the following:

    • Jump squats
    • Carolina dry docks
    • Single leg jump lunges
    • Pull-ups
    • Dips

    After completing the 3 rounds we moseyed back to the field in front of NOMA, where there were 4 cones spread about 20 yards apart in a square formation.  The Pax formed 4 groups with 3 at each cone.  Moving clockwise, each Pax had to bear crawl to the first cone and wait for all Pax to reach their cone.  While waiting for the 6, Pax were to assume a squat position.  

    Once everyone reached the cone, the Pax did 10 burpees.  Next cone was a crab walk with the same instructions (hold squat waiting for the six and then 10 burpees).  We repeated the same pattern for the remaining 2 cones for a quick 40 burpees after both bear crawls and crab walks. 

    After a short 20 count break, we regrouped lining up with the first tree and did an all- out sprint (40-50 yds).  We repeated this for a total of 4 sprints.  

    With a solid 6 minutes or so remaining, we circled up for some core exercises called out by different Pax.  From memory we did:

    Wife pleasers

    Hey mary? (Probably butchered the actual name)

    Side leg lifts

    Dying Cockroach

    Reverse cork screw? (See above)

    LBC

    Crunchy frogs

    1-2 other core 

    Finally we finished in the CoT for the conclusion with the NOR, announcements, intentions and prayer.  

    With the exception of YHC losing his car key, it was a great first Q, and I appreciate everyone coming out and posting.  Also,  big thanks to everyone for helping me look afterwards for the missing key, albeit without any success.  And lastly, thank you to Thumb War for the ride home.  

    Enjoyed the opportunity to lead and SYITG!


  • It’s All Fun and Games

    Earlier in the week Hokie Pokie asked for a replacement so YHC was happy take over Q for Muscleship. Recently my son suggested we play Red Light/Green Light as part of our workout. I did my best to design a beatdown involving games of some kind and hopefully what we did sufficed.

    Warm-Up:

    Mosey around NOMA and then circle up for exercises done IC:

    • SSH x 20
    • Windmills x 10
    • Self Love x 15
    • Imperial Squats Walkers x 15
    • Arm circles fwd/rev x 10 each

    Then it was time to grab my speaker and describe the routine that was to follow which I’m sure lead to some confused faces initially. Based on my son’s suggestion of Red Light/Green Light I found a randomized timer app. Timer was set for random times between 15 and 45 seconds during which it would alternate between red light and green light. During green light we would perform exercises in which we were moving and during red light exercises we would exercises in which we would maintain a static position.

    Green Light exercises:

    • Mountain climbers
    • LBCs
    • Merkins
    • Cross-over lunges
    • High knees
    • Right single leg wife pleasers
    • Left single leg wife pleasers
    • Crunchy planks L elbow/R knee
    • Crunchy planks R elbow/L knee
    • Freddie Mercury’s

    Red Light exercises:

    • Al Gore
    • Plank
    • Left side plank
    • Right side plank
    • Low plank
    • Static lunge left leg in front
    • Static lunge right leg in front
    • Reverse plank
    • Static heel raise
    • Static leg hold

    After this we moseyed to the Foundry for some Deck of Death Battle Edition. PAX was split into 2 teams and cards were flipped. Winner of the battle would select the exercise between the suits of the 2 cards flipped. Reps were determined by the winner’s card. In the event of a battle (same card number/face card is flipped) both exercises were performed.

    • Diamonds – pull ups
    • Spades – jump squats
    • Hearts – merkins
    • Clubs – sidelying leg raises

    After this it was time to mosey back to the flag for some cool down stretching. Count-o-rama, name-o-rama, annoucements, intentions, naming of our FNG, and sweaty ball of man. Welcome Triple Bypass. I hope some fun was had by all as everyone (my son included) continues to challenge me to get creative with my beatdowns.

  • You down with the DZ, yea you know me

    8 gentlemen of the highest order showed up on Monday morning for a good old fashioned sprint workout known as the Danger Zone. When the clock struck 5:30am, i issued the proverbial disclaimer and the beatdown commenced.

    Warmup

    • Mosey down Roosevelt Mall while doing some dynamic stretching:
    • high knees
    • butt kicks
    • karaoke to the left
    • karaoke to the right
    • open the gate
    • close the gate

    Then we circled up and did the following exercises:

    • mountain climbers – 15
    • grass grabbers – 15
    • low slow squats – 15
    • arm circles – 8 forward, 10 backward
    • side straddle hops – 15

    The Thang:

    Split into 2 groups on Roosevelt Mall.

    Group 1 sprints to the 1st lightpole and back, then sprints to 2nd lightpole and back, then sprints to 3rd lightpole and back, and lastly to 4th lightpole and back 

    Group 2 was on their six doing levels starting with their legs 3 inches off the ground. Each time Group 1 made it back to the starting pole, Group 2 would raise their legs 3 inches higher off the ground. After we did this for 1 round, we switched and had Group 2 do the sprints and Group 1 do the levels

    Next, we had Group 1 do the same set of sprints, but this time Group 2 was doing an arm plank and each time Group 1 made it back to the starting pole, Group 2 would do 5 pushups and then go back to holding the plank. Then we switched

    Next we took a 20 count break and then mosey’d to the track. Once on the track, we did an Indian Run for 2 laps around the track. The last 1/2 lap of the Indian Run was a jail break back to the start

    Lastly, we did a few wind sprints in which Group 1 did the sprints while Group 2 did Al Gore’s coupled with a jump squat each time group 1 made it back to the starting point. Then we switched.

    After that, we mosey’d to the flag, hit 15 burpees on our own just for good measure, and then did the count-off, name-o-rama, announcements, intentions, and prayer. Thanks for coming out, fellas. It always feels good to start off the work week right with an F3 beatdown 

  • Okwata in the Fall

    Or at least it felt that way. The 22 PAX present were treated to 71 degrees and a beautiful sunrise this morning. They were also treated to: LEG DAY. (After Screw Top’s beatdown the previous day, YHC was in no mood for Merkins or Burpees)

    Mosey to the center of the intersection no one ever uses (possibly because we are in it) for

    • Mountain climbers
    • Scorpion kicks
    • SSH
    • Arm Circles
    • Hill Billies
    • All x20

    Split into 2 groups for the second running of the Single Reverse Indian Run. Like an Indian Run, but all the PAX run the loop and up and down the levee, while the last in line peels off and runs the opposite way around the loop.

    20 second count, enough time to stretch out the hips with a little open the gate and close the gate.

    Next pair up for 5 Bernies and 5 Planks. PAX 1 runs backward up the levee while PAX 2 holds one of 5 different planks, starting with high, low, left, right, and ending with bows and toes. Alternate with partner after each plank and Bernie.

    Finally, a bit of DORA 1-2-3 OYO

    • 50 Money Humpers
    • 100 Jump Lunges
    • 150 Squats

    *After each exercise is completed, one sprint up the levee and back. We made it to, but not through the squats, when it came time to head back to the flag.

    Vigorous run back led by Smooth, just in time for 6:15, where we circled up and admired the sunrise. Hokie prayed us out. Thanks for pushing me today. – Kuch

    Total Mileage: 2.86 miles

  • Sweep the 2

    22 Men gathered on a wet, dark morning to catch a quick run. The usual disclaimer was given, and to the best of my recollection, it was eloquent and concise this time. A first perhaps. Aside: Are you supposed to say “my name is so and so” in the disclaimer? Maybe I’ve just never gotten comfortable announcing “My name is Kuch”. I didn’t say it.

    I’ve spent many paragraphs already on why the Stomp is great: great F2, generally a bit lower intensity than Monday and Wednesday, and great for runners of all speeds. So on the one hand, you don’t want to fix something that aint broken. On the other hand, we’ve had some great variations at the Stomp lately, including Rev Sox’s 13 colonies workout/football game, El Guapo’s light post runs, Smooth’s Jazzfest themed beatdown, and VQ’s for Shuffles and Briefs, who both added their own touches.

    What I’m getting at is: come Q the Stomp. Bring a slight (or significant) variation, or just tell everyone to run 20 out and 20 back and do some Mary. It doesn’t matter. It will be great. Your contribution will be appreciated no matter how much or little you deviate from the norm.

    Anyway, back to the actual workout. We moseyed 20 minutes out at about a 10:30 pace as a group, all staying together. When he hit 20 minutes, the instructions were simple. Run back to the flag as fast as you can. Don’t leave anything in the tank.

    When you get to the flag, you mosey to the guy behind you, and run hard back with him. And then the 2 of you sweep the next guy and run back hard with him and so on until 20 or so guys are running down Roosevelt Mall together to sweep the 6. It worked well, and you will see it again.

    To mentally prepare myself for this one, I told myself that I would run as hard as I could back to the flag, and I wouldn’t save anything for the sweep. If I had to walk, I would, but I would not mosey. I surprised myself and ran a lot faster than usual. Didn’t know I had it in me. That will be the instruction to all the PAX next time: save nothing. Go as hard as you can. Walk, if you must, but don’t cruise. (and of course, modify if you need to)

    The usual formalities, and a prayer that we carry the goodwill and decency shown everyday at F3 workouts with us through all our interactions. Thanks for having me. – Kuch

  • And the theme is…

    And the theme is…

    YHC was excited to see the Renaissance continuing to thrive with 5 Pax posting. When Douille arrived he asked what the theme at the Renaissance was, which YHC did a poor job of explaining. You see, we don’t want to scare anyone away, but it is what it is….

    0600 and time for a brief disclaimer followed by a mosey to the front of NOMA for the warmup

    SSH IC x 31
    IW IC x 15
    Arm Circles IC x 20
    Grass grabbers IC x 10

    Dirty Mac Deuce…with a Renaissance twist
    All exercises are 4 count x 12 unless noted otherwise
    Round 1
    10 Burpees OYO
    Merkins
    American hammer
    Squats
    Run a lap around NOMA

    Round 2
    10 Burpees OYO
    Shoulder taps
    LBC’s
    Lunges
    Run a lap around NOMA

    Round 3
    10 Burpees OYO
    Derkins
    Freddie Mercury’s
    Low slow squats
    Run a lap around NOMA

    Round 4
    10 Burpees OYO
    Floyd Mayweathers
    Big Boi sit ups
    Step ups
    Run a lap around NOMA

    During the DMD Douille asked if we should be doing 12 Burpees to match the reps of the exercises. Great point! Missed opportunity? Nay! Finish with 8 Burpees OYO!

    Mosey to the Big Lagoon bike track for…

    Bataan Death March
    Single column Indian run where last man drops for 3 Burpees and runs to the front.
    Continue with crossover to the Festival Grounds Bike track and on to the Foundry for stations.

    Split up in two groups
    Station 1 – Merkins IC x 20 (timer)
    Station 2 – Flexed arm hang at 90 degrees
    Flapjack and rinse and repeat

    Mosey back to NOMA
    RL Step ups IC x 10
    Dips IC x 10
    LL Step ups IC x 10

    COT
    Count off, name-o-Rama, announcements, intentions, closed with a prayer.

    NMM

    If we learned anything today, it was that the Renaissance does have a theme, and we just need to embrace it!

    Thanks for posting with me today!

    SYITG!