F3 New Orleans

Tag: Abacus

  • Everyone Needs a Friend from St. Bernard

    • Kuch: next, we’re going to do 11’s, but a little different
    • Da Parish: How is this 11’s?
    • K: Well you go back and forth and do a different exercise on each side of the levee like 11’s, but we’re going to do it together.
    • DP: So you don’t count to 11?
    • K: Well, No
    • DP: Those are not 11’s
    • K: Look, I’m new here, okay?

    Cool, dry mornings at Okwata with a hint of a sunrise thrown in truly make the 5 AM wake-up call worth every minute of lost sleep. At 5:30 this morning, as we started out over the dark course ahead, I mumbled out a brief disclaimer and off we went into the 40 degree gloom for a bit of a leg workout. T-claps to Rudy who had already run a couple miles at that point, a decision he may have later come to regret…

    WARMUP

    • IW’s x 24 (everyone always starts with SSH, so we switched it up a little)
    • SSHx25 (a very little in fact)
    • Windmills x 15
    • Parker Peter x 25
    • 5 8-count bodybuilders OYO just for a bit of practice…
    • Mosey across the street and down the lakefront past canal for…

    FIRST EXERCISE

    Route 55, 8-count bodybuilders OUT, Low-Slow-Squats IN

    Route 55 v2, Low-Slow-Squats OUT, 8-count bodybuilders IN

    The nice thing about 8-count bodybuilder is, if you do enough of them, they make burpees feel like side straddle hops. I felt it was important to put this contrast on full display for the PAX in attendance, so we moseyed to the foot of canal for….

    SECOND EXERCISE

    “11’s”

    All Pax do one exercise for one minute on one side of the levee, and then scale the levee together to the other side, where we do another exercise for one minute, then back, rinse and repeat. We managed to get in:

    • Burpees – Monkey Humpers
    • Merkins – Squats
    • Shoulder Taps – Alternating leg lunges
    • Going up forwards got a little dull, so we did the last round Bernie Sanders, and then moseyed to the flag and got back right at 6:15 or so….

    It’s truly a privilege to lead this group.

  • RevSox’s Birthday Party

    The news spread slowly at first but soon gained speed and momentum. The beatdown on January 28th was sure to be epic, inspiring, and convoluted with poor instructions. YHC’s birthday Q was coming and the Pax was coming out in numbers to celebrate. F3 Nation arrived in record numbers with men from Kenner, River Ridge, Metairie, Uptown, and Tallahassee to celebrate the birthday of own of their own.

    YHC began the workout with a welcome to his birthday party, the standard disclaimer, and a mosey over to the open grass next to rock pile.

    Warm-Up

    Since YHC was born 36 years ago, YHC gave us a brief trip back to 1983, a year of Pop Culture glory.

    SSH – 36

    Imperial Walkers – 20 in honor of the release of the Return of the Jedi

    Peter Parkers – 20 in honor of the comic debut of Spider-Ham

    Parker Peters – 20 because Spider-Ham hasn’t receive enough love over the last 36 years

    Playing at the Park

    The Pax was invited to go pick up one party favor (a rock) for each guest and head over to the playground for some play. Each Pax member paired up with their best friend as we tackled an exercise rotation that took far too long to explain because YHC did not anticipate numbers swelling above 20. The Pax was stationed by pairs around the playground to workout at their spot while one pair knocked out 10 pull-ups as the timer. The Pax would rotate to the next spot after each set of 10 pull-ups were completed.

    The exercise stations: Pull-ups, Partner Shrugs #1, Partner Shrugs #2, Partner Curls #1, Partner Curls #2, Underdogs, Triceps Ext, Thrusters, Bicycles, Flutterkicks, Burpees, and 8 count body builders.

    Once every pair had hit every station, the Pax grabbed their rocks and headed over to the football field.

    The Suicide

    YHC wanted to relive his old soccer practices from high school, so this required suicides, Rock City style.

    The pax lined up at the end line with their rocks and ran it to 1/4 length of the field, stopped for 15 shoulder presses, and dropped the rock. Then the pax ran back to the end line and returned to grab the rock and take it mid-field for 15 curls and dropped the rock. Then the pax ran back to the end line and returned to grab the rock and take it to 3/4 length of the field, stopped for 15 low slow squats, and dropped the rock. Finally the pax ran back to the end line and returned to grab the rock and take it to the end of the field for 15 bench presses, and ran the rock back to the starting point.

    Ultimate Frisbee

    Since this was YHC’s birthday, he wanted to celebrate with some fun. There is no better F3 fun than Ultimate Frisbee with some merkins thrown in. The Pax split into two teams (shirts vs. skins). The game was standard Ultimate Frisbee rules with the addition of 5 merkins every time there was a turnover and 10 merkins for every score.

    YHC’s team (the shirts) won a close, hard-fought battle with Scantron coming in big with two scores in a 3-2 victory!

    The Close

    The Pax took their rocks back to the pile and moseyed to the flag. TClaps to Left Eye for pushing it to the end so he could get a little extra plank in before the six arrived. This is what F3 is all about, pushing each other each morning in the gloom, so we can be stronger and faster this week than the week before.

    Counted off for a Pax of 24 to set a new Rock City attendance record.

    Name-o-rama, announcements, intentions (keep praying for the Ranger in need, Cheese Fries’ family with the passing of his friend, and the growth of our men), and we came in close for the sweaty ball of man.

    Thank you for the opportunity to lead and the birthday wishes, thanks to you all 36 will be better than 35,

    RevSox

  • The Day After…

    After a quick disclaimer at the flag, the pax moved to flat ground in close proximity to the rock pile for the following warm up exercises:

    SSH – 20, Self Love – 10, Arm Circles (Forward) – 10 (backwards)- 10, Windmills – 15, Imperial Walkers – 20

    After the Pax chose their rock, we moseyed to the football field, circled up and performed the following excercises, rinsed and repeated with a lap around the track after each set.

    Thrusters – 20, Curls – 20, Triceps – 15

    The pax then slow moseyed to the goal line on our side of the football field, and partnered up for the following:

    Partner 1 sprinted approximately 50 yards and back while partner 2 did the following excerises with their rock. The partners switched after each exercise until completed.

    Squat Thursters, Curls, Triceps, Low Slow Squats

    We rinsed and repeated with the following exercises:

    Goblet Squats, LBCs, Curls, Triceps

    Once completed, the PAX circled up for some MARY to close the workout. Exercises completed were as follows:

    Penguins – 20, Flutter Kicks – 20, Freedom Hammers – 20, Dying Cockroach – 20,

    We proceeded to return our rocks, and circle up at the flag for count off, nameorama, announcements, and closing prayer.

  • YaMomAnEm’s VQ

    Warm Up: 30 side straddle hops, 25 imperial walkers, 20 plankjacks, arm circles (10 forward, 10 backwards)

    The Thang: Route 66 – there was some debate on whether or not there were 10 or 11 planters on the lakefront. Turns out i miscounted, and there was actually only 10 planters. One Pax ran to each of the ten planters and did an increasing number of decline merkins (ended with 10 decline merkins on the 10th planter), while the other Pax did dying cockroaches. The Pax partnered up and alternated until all 10 planters had been completed. We then mosey’d down the lakefront and did a set of BLIMPS (5 burpees, 10 lunges, 15 imperial walkers, 20 merkins, 25plankjacks, 30 squats). We then mosey’d to the levee and did 2 sets of Bernie Sanders while the Pax at the bottom of the levee did burpees. We then mosey’d to the flag for the COT

  • Uptowner Murph

    We had a dirty dozen for the Murph this morning at The Uptowner. Given the limited pull-up bar space, we broke up the run into 4 half – mile runs, staggering groups of 6ish.

    The Murph never disappoints. Lots of us struggle with pull-ups and how do you get better at pull-ups? By doing pull-ups.

    Great work today. Lots of prayers for those affected by cancer in our community. Let’s take the lessons we learn in the gloom back to our friends and families as we strive to be servant-leaders.

  • Amnesty’s New Sneaks

    Amnesty made a special request for a dry workout. He recently purchased some new sneaks, and hoped to keep them mud free. The request was honored. After all, it’s Amnesty. His new neon green sneakers offered a beacon of light on this gloomy morning. 13 men showed up for the challenge. The usual disclaimer and off we go.


    Warm-up COP:

    SSH x 20 IC, IW x 20 IC, Plank Jacks, x 20 IC, Windmills x 10 IC, Arm Circles 10 forward 10 backward IC, Mountain climbers x 20 IC

    Route 66 down Roosevelt Mall: Dips. 5 dips at first bench, increase 1 dip each bench, ending at 17.

    Next we moseyed to NOMA.

    Right leg power-ups x 20 IC, Left leg power-ups x 20 IC. Then a Merkin ladder up the steps of NOMA, with 8 Merkins on the bottom step and 1 Merkin at the top. Back to the fountain for 10 box jumps, right leg step-ups x 20 IC, left leg step-ups x 20 IC. And back to the steps to repeat another Merkin ladder.

    Next, partner up for Dora 1-2-3. 100 Floyd Mayweathers, 200 Squats, 300 LBC’s, while the other Pax runs around NOMA.

    Then we moseyed back to the flag, stopping halfway for some Mary. Flutter kicks x 20 IC, Hello Dolly x 20 IC, Dying cockroach x 20 IC. We ended back at the flag, and succeeded in our mission. We kept Amnesty’s sneakers dry. Count-off, Name-o-rama, announcements, intentions, and a prayer. Thanks for letting me lead.

  • In the Morning when you Rise Unwillingly – WHO DAT!

    In the morning when you rise unwillingly, let this thought be present- I am rising to the work of a human being. Why then am I dissatisfied if I am going to do the things for which I exist and for which I was brought into the world? Or have I been made for this, to lie in the bed-clothes and keep myself warm? – The Meditations, Marcus Aurelius, Book 5.

    This pretty much summed up my feelings on getting out of bed this morning, and also serves as a constant reminder as to why to do so on a regular basis. After all, was I put here to sleep?

    After having an appropriate amount of fun at the game yesterday but having fallen victim to the bartender several times making my drinks a bit too strong, I was a little fuzzy, hence the counting.

    Warmup:

    SSHx20; Peter Parkerx14; Imperial Walkersx20; Grass Grabbersx14; Arm, Circlesx20; Windmillsx14 … or something like that.

    The rules: We are all happy that our Saints vanquished Philly and some of its loud obnoxious fans (F3 brotherhood excluded, of course) from the Crescent City. During the workout, if someone gets a little excited about the Saints and wants to let everyone know how much they love their Saints, they are encouraged to yell out “WHO DAT”, at which point the PAX, regardless of whether they are carrying a rock (or boulder, like Triple Shift), will drop what they are doing – not on Hawg’s bare feet – and do 6 burpees to celebrate the margin of victory. All PAX are encouraged to support the Saints in this fashion throughout the workout whenever they feel it’s appropriate.

    First St[WHO DAT!]ation:

    And we were off. An unexpected but enjoyable part of the workout was the regular cheers of Who Dat! while I attempted to explain the next station. Well done.

    Traverse the field, stopping at each tree to remember one of the Saints’ notable vanquished foes as follows. Bring your rock:

    5 burpees for the Buccaneers; 10 curls for Carolina; 15 second count Al Gore for Atlanta; 20 Merkins for Minnesota; 25 Rows for the Rams; 30 Elf on the shelves for the Eagles. People’s chair /plank for 6, and then head back doing the same thing swapping out the Curls and Elves on the shelf due to some mumble chatter.

    Second Station

    Finish the job, like the Saints finished off the Eagles in the playoffs after beating them during the season as well.

    11’s. Deadlift on one side, run 5 trees with the rock, and complete the movement with a clean and press.

    Finale

    Some quick abs, American Hammers w/ rockx10, Dying cockroachesx20 and lbc’sx20 oyo and Mosey quickly to flag to arrive right at 6:15.

    We prayed for Terrabyte and Mathlete and their family, Brad Brechtel, and several other F3 brothers and friends of F3 brothers.

    Total Who Dat Count: At least 10

    Honored to lead this group. T-claps to all for all the Who Dats and Triple Shift for regularly choosing the meteor that hit Arizona for his rock and refusing to quit.

    Thanks for letting me Q. – Kuch

  • Tribute to Terabyte at the Mothership

    F3 lost one of its own earlier in the week. Terabyte was a caring leader that pushed himself, and inspired other pax to become better. He will be missed.

    YHC stated that we will carry a flag for our fallen pax as we trudged through the AO. We will sweat, push ourselves, and feel pain. In this way, we will honor him, ’cause that’s what we do. 40 men, including 3 FNG’s, were ready to go.

    Brief disclaimer, then pick up the flag and mosey to the Great lawn for the warmup

    SSH IC x 52 (Terabyte was only 52)
    IW IC x 15
    Grass Grabbers IC x 10
    Abe Vigodas IC x 10
    Arm Circles IC x 10 Fwd x 10 Bwd
    Peter Parker IC x 20
    Shoulder Taps IC x 20
    Parker Peter IC x 20
    Mountain Climber IC x 20
    Recover, pick up the flag, and mosey….

    Stop just short of the Bridge at Lagoon Number 11 on our way toward City park Avenue
    10 Burpees OYO
    Mosey across the bridge and find an open space near City park Avenue
    Monkey Humpers IC x 20
    10 Burpees OYO
    Mosey along to the next open green space
    LBC’s IC x 20
    10 Burpees OYO
    Mosey to the entrance to NOMA at Lelong Drive
    Dying Cockroach IC x 20
    10 Burpees OYO (there was much mumblechatter by this time)
    Mosey to the Tree line near NOMA
    YHC asked how may burpees left? We have smart Pax! 12 it is!
    12 Burpees OYO which brings us to 52. But that doesn’t mean we can’t have more Burpees!

    Mosey to the Fountain at NOMA
    Dips IC x 20
    RL Step Up IC x 15
    Incline Merkin IC x 10
    LL Step Up IC x 15

    Dips IC x 10
    RL Step Up IC x 15
    Decline Merkin IC x 10
    LL Step Up IC x 10

    Mosey to the tree line
    Sprint to first tree and back – 5 burpees
    Sprint to second tree and back – 5 burpees – plank and wait for the six

    Starting at first tree, Burpee Broad Jump to third tree.

    YHC requested Triple Shift to help explain the next exercise. Triple Shift had previously introduced the Genuflect and YHC wanted to incorporate it in. Genuflect from third tree back to first tree.
    Left knee down, right knee down, left knee up, right knee up, then lunge walk one step. Now do two genuflects followed by two lunge steps, then three……etc.

    Mosey back to the Great Lawn for Mary:
    LBC’s IC x 30
    Tin Snips IC x 20
    Hello Dolly IC x 20
    Flutter Kicks IC x 20
    American Hammer IC x 10

    Plank for one minute
    Recover, pick up the flag, and return to the other flags for the COT

    Count off, Name-O-Rama, Announcement, and ended with a prayer.

    Welcome Bingo Knight, Offsides, and CareBear! Great job on the EH’ing guys! We have had big numbers at the AO’s lately, let’s keep it going!

    The Celebration of Life for Terabyte, aka Sidney Modica, will be held on Monday January 14th where visitation begins at 0900 with service to follow at 1030 at:
    Victory Fellowship
    5708 Airline Hwy
    Metairie, LA 70003

    If you have a flag or a ruck sack, please bring. Terabyte loved being part of F3, and we loved having him.

    SYITG





  • Championship Monday

    Championship Monday

    Clemson vs Alabama
    January 7th, 2019

    For may this was just a normal Monday. For YHC, this is Championship Monday! The Alabama Crimson Tide vs. that orange team in South Carolina. Living in New Orleans, I have come to obtain a lot of respect for the boys in Baton Rouge, but at Rock City, there seems to be a lot of mumble chatter about the Fighting Irish. The Irish live by one motto:

    Image result for work like a champion everyday

    Unfortunately, playing like a champion at times gets you a point in the loss column, but hey at least they look good doing it. Alabama, on the other hand, has learned to be champions in everything they do, every day. Championships don’t start on the football field. Champions try to push themselves in everything. Coach Saban said it best:

    Image result for work like a champion everyday alabama

    So today the disclaimer--work like a champion. For YHC, that ended at the warm-up.

    Warm-Up

    SSH X 18…no make that 20.

    Hillbillies X 0 (now this where the train really derailed) Q can’t call a cadence to save his life. “Must be from Bama,” they said.

    Mountain Climbers X 25

    Arm Circles X 10 (forwards and backwards)

    The important thing to remember is that champions sometimes have to take one on the chin first. Like in 2009, when the #1 ranked Alabama had to block a field goal at the end of the game to beat unranked Tennessee 12-10.

    Or when the 2011 Alabama team got cheated out of a 9-6 game at home against LSU (I still argue OJ Howard caught that ball on the goal line)…

    Or when the 2012 Alabama team had to recover from getting sucker punched by Johnny Football 29-24 at home…

    Or when the 2015 Alabama team lost to Ole Miss in week three 43-37…

    Or when the 2017 Alabama team lost to that cow college in the Iron Bowl…

    You get it. Sometimes champions get sucker punched, but it is not how you start it is how you finish. So let’s look beyond a botched warm-up and move on to a championship style beatdown.

    The Thang

    Grab a rock and mosey to the football field for an extended version of Dora. Pair up. As a team, complete the following:

    Curls X 250

    Squats X 200

    Rows X 150

    Shoulder Presses X 100

    Burpees X 50

    One Pax member works while the other Pax member runs a 40-yard dash and back.

    Cowbell and KimChi finished early rewarding all who finished 100 LBCs.

    Post-Thang

    The PAX really did not like this idea. “I thought that was the workout,” they moaned. (Maybe in Gainesville or Knoxville but not here).

    Bear crawl or lunge walk 20 yards and do 10 merkins, 20 more yards 10 merkins. (Rinse and Repeat).

    Return Rock and mosey back to flag.

    “We still have two minutes. On your six.”

    Flutter Kicks X 20

    Penguins X 25

    “We still have 30 seconds. I paid for 45 minutes,” said Rev Sox

    5 Burpees OYO

    COUNTERAMA

    NAMERAMA– Welcome FNG Rougarou (from Cajun Country)

    COT- Lord Jesus, allow us to seek you in everything we do. Make us the husbands, fathers, and coworkers that you have called us to be. In Jesus name, Amen.

    Gentlemen, thank you once again for allowing me to lead. I could not do the things I do without the support of my F3 Family.

  • 610 Stomp VQ

    Abacus, Heisenburg, Woz, Hokie Pokie We met inspire of the rain for a 610 Stomp – out for 20 and back for 20 stopping every 6 minutes for 10 Burpees. Heisenburg & Woz went for a much longer run than Abacus & Hokie Pokie but we all pushed through the rain and the alarm clock to start 2019 right