F3 New Orleans

Tag: Abacus

  • 8 years and more to come – from Bongo

    Don’t know where to start from this morning, but overall a fun beatdown. Too much mumble chatter, mostly instigated through Bogey and Frac almost to point of harassment. But the Q moves on and stays focused on the job at hand as a leader. My exact (8) year anniversary is 1/30/2016, but was volunteered last week by Catfish for this week’s mothership so we’ll celebrate a week (or two early).

    The main theme, unknown until final COT was to go back to my first beatdown as an FNG and recreate that, or as close as I could get. Here is the former Workout, https://www.f3nola.com/2016/01/30/no-hawg-no-flag-but-time-for-tyson/. Another point, temperature was < 32 F which I think is one of the coldest mornings in the gloom I can recall. Despite this, (12) pax showed up ready and willing which any Q, as I am, would be thankful for today. Here we go: Boys got together – and we took off for the Peristyle. Circled up for our WARMUP COP. SSH x 25, Slow Squats x 10, Mountain Climbers x 25, and Imperial Walkers x 25 Arm circles X 10 each way. Circle Back up to visit our boy – Jack Webb. Push Ups/Air Press starting at 1, then 2, then 3, then 4 to 10 over at the great. Still way too cold and time to start moseying to NOMA pond. IC Dips x 20, Left leg step up x 2, Incline Mercans X 15, Right leg step up x 20, Dips x 20, Decline Mercans X 15 Box Jumps x 1… OYO with former story from my past I ain’t telling again…., no one is getting hurt under my watch! Long Mosey over the Football Field of Practice Track Eleven across the football field with running in middle, Burpees on one end, big boy sit ups on other. You know the math as I don’t need to explain. 5 rounds with Tyson. Sprint to the 50 yrd line do an exercise, then the goal line do an exercise, then back to the 50 and finish at the Goal line with a 4 set of the exercise. Rd 1 Burpees x 5, Rd 2 Jump Squats x 10, Rd 3 Peter Parkers x 15 each leg, Rd 4 Dying Roaches -x 20 total to keep it easy and finished Rd 5 Burpees X 5. Long mosey back to great lawn with quick stop at calf raise stand of stadium, Heisenburg counted us in. Great Lawn minimal Mary: Flutter Kicks X 20 and Hello Dolly X 20, arriving back to flag at 07:29:58. What a way for Q to keep us on time. COT went back through a reflection of my appreciation of what F3 has done form me in the last (8) years and how the (3) Fs (in whatever order) continue to bring me back. Many thanks for the opportunity to lead as always as I need to do it more. Here is to many years to come! See you on the radio.

  • Frisbee Burpee Blast – from Fracsac

    10 pax showed up to kick off Sunday with a bang and found improvement through consistency.
    With the flag planted and the disclaimer given, face the bacon for a warmup at 0630. End the warmup with 10 x 8 count body builders.

    11s on the steps of NOMA. Burpees and squats.

    Frisbee fun around museum. A drop means rolling the die for surprise exercises. First drop came pretty quick with 15 burpees coming up on the die.
    Continue around changing to 5 burpees penalty and fitting in 3 x Sunday Mornings at the back wall.
    Ended with 105 burpees and 10 pax begging for more. Sorry boyz, time is up.

    COT followed by Coffeteria.

    SYITG

  • NOT Easy Like Sunday Morning! – from Triple Shift

    The Commodores released a song called “Easy” 1977 that has a classic line in it that goes like this, “I’m easy like Sunday morning.” Well, the one thing I discovered in F3 NOLA, is that easy workouts are not things that motivate me to get up in the gloom. To me, Easy is sleeping in, overeating, staying up late, foregoing that hard conversation, etc. Simply put, easy is being indifferent or passive. Conversely, I’m not saying that you should always look to redline your heart rate at every workout but it’s not my natural inclination to do hard things. So, under that mindset of creating a hard workout, I presented the following.

    Warmup – Low Slow Squats, Low Slow Merkins, Imperial Walkers, SloVigodas, and Grass Grabbers

    The Thang – Perform 30 air squats, 25 V-Ups, 20 Body Rows (flat portion of hand rail where you are inverted and bring your chest to the bar), 15 No Cheat Merkins (hand release merkin with two shoulder taps), 10 Bulgarian Split Squats (each leg by the fountain), 5 Burpees and then run a ¼ mile. Rinse and repeat a total of 4 times. Maytag killed that workout and picked up the six!

    COT – Countoff, Namerama and gave thanks to God for his gift of physical health so we can help others in need.

  • Daylight Savings – from Vagabond

    BLIMPS: Everyone does exercise while the timer runs stair circle coupon rifle carry

    Jump rope to 300 reps with partner while pax planks

    Bear crawl face off

    Pax Choice

    Sunday Mornings

  • Boot Scootin’ Goosies – from Paradox

    Theres one singular event that universally strikes fear in the hearts of men. A rite of passage complete with every potential fear being confronted. A desolate wasteland where fortune favors the bold and one misstep can leave you cemented into a hall of shame . You’ve all passed through it and been forged by the fires of ..the middle school dance.

    But there IS one tool at your disposal . One shining sword for the gangly awkward youth entangled in this hormonal warfare. You’ve all seen this familiar setup. It’s the 7th grade dance and opposite genders have receded to their corners in the dance floor. The air is heavy with axe body spray. If you were like YHC , you hoped the Hollister shirt and puca shell necklace were enough distraction to overcome a genetic lack of rhythm. The dj eyes the empty dance floor ,madly spinning tracks to light the fire and then he finds it …

    …The participation song!

    Cupid shuffle ..
    The locomotion ..
    Electric slide ..
    They all accomplish the same goal.

    Like a flame thrower to dry kindling one kid joins, then another and as long as you are following the instructions loosely there’s a certain freedom from severe judgement that allows the dancing to begin.

    These songs have saved countless male youths from the embarrassment of freestyle dancing and during my recent midnight baby burping sessions I uncovered this lucrative treasure trove of F3 enterpainment.

    So with the fresh Jurpee routine in mind and a few songs in my heart YHC made a stage comeback with 10 other high impact men. A crisp bayou fall met them in the gloom and the stage was set.
    Today we salute the participation song.

    Duke ! Dukeeee!!!!
    Hold these diapers and Roll the bean footage !

    Warmup
    Standard issue with Tana literally side straddle hopping across the circle. His verbal insubordination overflowing into interpretive dance as if he could preemptively feel todays theme. You can only hope to contain him at this point.

    Warmup Thang

    Jurpee Mile-ish

    Saddled up for the well warn path of the rich man loop mile with stops for a segmented jurpee. We helped some pax in the senior divisions remember where all the stops were and YHC dialed up all the classics with JBL cranked to the level of “HoA concerns”. The air was cool and mannnn I’ve missed you guys.

    (Tana keeping a Kenyan marathon pace, ya love to see it. The legendary transformation continues )

    We did :
    1- tempo sqats/20 groiners
    2- 20 merkins/20 groiners
    3- 20 jump sqats
    4- 20 LBC/leg raise

    Then grabbed come coupons for the :

    Main Thang a Lang

    4 songs to represent the transcendent nature of the participation songs across genres, live events, generations and continents.

    1. ) Boot scootin boogie
    2 Apollo ono plus 2 goosie on “ Boot scoot”
    Coupon “2 step” on duration of song.
    From now until eternity we will call them Boot Scootin Goosies and I can’t decide if that sounds more like a firework from Joe Dirt or a station for next years SV500.

    Trivia : what are the first names of brooks and Dunn?
    The pax had this one down cold even with YHCs brain glitches trying to find the word artist. Also from Shreveport just like Ronnie Lillich !

    Track refresh mosey

    2. Time for da hip hop- Tootsie Roll
    (Was really hoping for a Popeye post here. Have a feeling he’s done 9000 tootsie rolls )

    We did :
    Donkey kick on T roll
    Right Peter Parker
    Left Parker
    Slide – side reach
    Whoop plank Jack
    Trivia – Artist? : 69 boys (great jurpee team name )
    I had a feeling this would be right in America’s Bests wheelhouse. with some prompting he took a minute off the pain. Goose showed signs of the move itself and YHC fought the temptation to let him tootsie roll for 5 minutes while we did kraken burpees.

    3. Da community -YMCA

    Y styled windmills on song
    4 merkins on YMCA
    Jump squat on “young man”

    Fun fact: The original YMCA arm motions appeared on this popular musical show in 1979. (American bandstand)

    4. International- Gangnam style
    Coupon side shuffle
    Thruster on Gangnam style

    YHC introduced this one and had the desired response of crickets, wind, and Goose asking Enron if it was 6am yet. I’ve sorely missed that unique smell of fear and adrenaline.

    YJ correctly named psy as the artist then insisted someone be appointed as the oogler so we would be music video accurate. Unfortunately by this point all the pax had gone to the dark place that thrusters create after a month of IPC and his request faded into old man grumbles about deleted cells.

    So now you have the dance party fully rolling the only thing you have left to focus on is learning your partners rhythm and footwork.

    So we partnered up (1 thruple)
    For a Double Indian run with 3 partner hi 5 burpees to corner on Richmans loop till everyone had one round.
    Honeysuckle did honeysuckle things and set a sub7 pace while we watched in awe. I can’t tell if it’s sleep deprivation but I swear his legs blur like road runner in the ole Wiley Coyote bits.

    We finished with a thrilling rendition of Rah Rah JaBurpee. Tennis ball can only be advanced with feet. One burpee after kicking. Beautiful chaos ensued and we lost two good soldier tennis balls in the field. No clear winner from YHCs point of view but I saw Ronnie diving under a truck after a ball near the finish line so I’ll give an A for effort.
    Jeaux continued to run headlong into the distance. Said he just needed to think about a grown man not being able to work Google sheets.
    Folks in the Oaks say he’s still running…

    Count them up
    Name them off

    Announcements:

    T- claps to Hypotenuse for multiple posts and suffering through my lack of hand eye coordination.

    Honeysuckle VQ!!!
    Thursday at the Den
    Get your running shoes ladies!

    Invigor8 Grant next Tues 10/10 at 7pm (link below)
    Possible $10k is up for grabs to the St Vincent pharmacy.

    https://facebook.com/events/s/invigor8-live/1909647176102809/

    COT and YJ prayed us out

    Men I’ve been overwhelmed by the support y’all have shown my family during our new baby days. The baby/work/school/home routines are in a tornado of a transitions right now and we are just hanging in. Great to have y’all linking shields in support and prayer.

    Epilogue

    One jurpee
    Two jurpee
    Red jurpee
    Blue jurpee

    You can do it on a rope
    You can do it with a Pope
    You can try it with a Goose
    Or measure your hypotenuse
    Tana jurps on his strain quest
    Honeysuckles uses it as rest
    AB is jurping till hes fifty
    Ronnie’s jurping till his knees are shifty
    Bud light jurping, call it Dilly Dilly
    Poor jurp form, that’s really silly
    Jurptober is all about the basics
    Valvelines jurping till he needs lasix
    At a jurp party you’re never late
    Jeauxs been jurpin since 78!

    Jurp low jurp high
    Jurp loud jurp shy

    Jurp your best jurp along with another
    As iron sharpens iron, one sharpens his brother

    SYITG
    ParaDr Seuss

  • Cold Play – from Vagabond

    Music Coldplay

    Pumpkins around museum race – hand off chain, holder is stationary

    Jump rope, LBCs, step ups, 5 burpees, run corner route

    80
    40
    20
    5

    60
    30
    15
    5

    40
    20
    10
    5

    Frisbee Toss closest to the pumpkin
    Closest nothing but calls penalty for furthest and everyone else

    Sunday mornings

    Mary

  • KISS – from Hokie

    9 Pax showed up to see Vagabond’s bag of fun

    Keeping it simple just two exercises
    100 Merkins
    90 Squats
    80 Merkins
    70 squats
    60, 50, 40…

    Between sets
    Backwards run to irrigation then run back to the bacon

    As always closed with Sunday mornings

  • The 5-6 Stomp – from Rudy

    YHC picks up Q #2 in the Birthday Week bonanza. Thanks, Heisenberg, for going 2 for 2!
    Humidity was MUCH higher than Monday. And only gonna get worse this week. Hydrate well, everyone!

    10 PAX joined for a run. 20 out, 20 back along the traditional route. A birthday variation of the traditional 6-10, today we ran the 5-6 Stomp: Every 5 minutes, 6 burpees. This took a remarkable amount of explaining, causing YHC to turn into Angry-Q. ITS NOT HARD. EVERY 5 MINUTES, DO 6 BURPEES.

    Several runners (looking at you, Screwtop Runway and Breadsticks) revolted and just ran. And ran fast. And far.

    The rest of us ran and burpeed. Pop-Tart, thanks for the enjoyable convo!

    Finished up with COT and Prayers. Be well, Mr. Rogers!

  • Old Lady Bike – from Vagabond

    Count off, Bear crawl 1 at a time for 3 trees while others side straddle hop, hillbilly, imp walker. Crawler stands when done. Others catch up. Everyone goes 2x

    Stations
    Timer is bike around museum
    Alternating step ups
    American hammers with weight
    Jump rope
    Curls
    Box cutters

    Sunday mornings

    Mary

  • Deep Sea Diver Down then Up and Up – from Heisenberg

    Warmup Windmills x 10, Grass Grabbers x 10, Imperial Walker x 25, Arm Circles Forward, Backward, Seal Claps, Overhead Claps x 10, Moroccan Night clubs x 20

    Deep Sea Diver Down – Starting at the top step of NOMA, 8 Shoulder Taps IC then descend a step and reduce the count by one until we get down to the bottom.

    Deep Sea Diver Up – This was a failed attempt as we went up head first and it was way too easy so YHC nixed the experiment at step 5.

    Mosey to the wooden steps – IC Right Leg Step ups 25, 10 Dips, Left Leg Step Ups 25, 10 Dips

    Mosey to the Singing Oak – Ring of Fire – 10 Squats around the ring while Pax held the Al Gore. Frac failed to follow my clear instruction to avoid standing in ants.

    Mosey to Field with Tall Grass – Pax held plank position as first PAX bear crawled to first tree and started 25 LBCs and then then bear crawled to third tree. As the first Pax started the LBC the next Pax would bear crawl. At some point Surge became impatient and started out of turn.

    Mosey to Benches – Monkey Humpers IC x 25

    Mosey to Swans – Jack Web to 5

    Mosey Back to NOMA Steps – Deep Sea Diver Up – This time we started on the first step and went backwards feet first up to Step 8. This is the proper way to do a reverse Deep Sea Diver.

    Mosey to Side Steps – Calf Raises IC x 10 then Slow x 10

    Mosey to Back of NOMA – 3 Sunday Mornings

    Mosey Back to Flag – Time for 5 Burpees
    COT