F3 New Orleans

Tag: Abacus

  • 1776 with FNG Monopoly – from Hokie

    On a balmy, humid Sunday, YHC arrived at The Renaissance around 0610

    At 0615 FNG arrives and YHC welcomes said FNG requesting information on who EH’d. As it turns out he was EH’d by someone in an online Dad’s mentoring group from afar (I believe Phoenix)

    At 0630 Disclaimer was given and Warmorama proceeded. At approximately 0635 1776 was introduced

    18 exercises
    17 for 100 seconds each
    10 second transition between exercises
    18th exercise, burpees for “only” 76 seconds.

    It is Sunday and it is Renaissance so to the back of NOMA for Sunday mornings

    COT and naming of FNG, a board game enthusiast, …

    Welcome Monopoly who is getting ready to join his M, welcoming their 3rd blessing into this world

  • An Uninteresting Stat – from Glitter Balls

    So, we’re on week 4 of GB’s Foundry monopoly, and we’re loving it.

    Actually, Goose had the Q on the sheet but I think that was a misclick because Goose was nowhere to be found and none of us are sure who Goose is.

    Anywho, it was humid as all get out and we had Upchuck from Birmingham with us, so let’s go see some of the park.

    Mosey towards NOMA that ended at the bridge by the sculpture garden for 5 burpees OYO, then a quick warmup at the sculpture garden and contemplation of the opening piece:

    20 SSH, 10 Windmills, 20 IWs, 10 Count of Self Love.

    Mosey to the Great Lawn. Some stretch from one side to the other of Lunges, Bear Crawls, Crab Walks, Lunges, 5 Burpees OYO, a 10 count and run it back.

    Mosey to the little Foundry for Dips, Squats, Decline Merkins and Pull-ups, then a quick hop to the Children’s Museum for some core work:

    LBCs, Levels, Right Leg V-Ups, American Hammer, Left Leg V-Ups, Box Cutters, Flutter Kicks.

    Mosey back to the flag.

    COT.

  • Hot, Humid and Hellacious (very great, bad or overwhelming) – from Triple Shift

    Last Sunday, I totally screwed up and thought I was the Q and Vagabond so graciously let me Co-Q the workout with him. This week, for sure, I was the Q and I didn’t want to disappoint! Time to implement all the crazy ideas I had to help us make a downpainment for the upcoming week.

    I gave the disclaimer and then moseyed to the front of the Museum and faced the bacon. I instructed the PAX to do hip circles but meant to perform the Open the Gate exercise and was thoroughly corrected. Not to be thrown off my game, I quickly corrected my terminology and moved forward with the Warmup exercises.

    10 Open the Gate (both legs), 10 Low Slow Squats, 10 Low Slow Merkins finished with 30 SSH all in cadence.

    Thang 1 – Split up into two team for a Bataan Death Crawl at the front of NOMA and head toward the back of NOMA. The last person in the bear crawl line does 10 squats with weights and then runs to the front of the bear crawl line. As they reach the last person in the bear crawl line, they give them the weights and that person does 10 squats as they head to the front of the line. Keep repeating this routine till the group reaches the back of NOMA. From there, we switch to the Bataan Death Lunge Walk with the last person in the lunge walk line perform 10 overhead presses then runs to the front. As they reach the last person in the lunge walk line, they give them the weights so they can perform 10 overhead presses. Repeat till we reach the front.

    Thang 2 – Split up into 2 person teams and PAX 1 performs a cumulative 30 burpees and 60 stair rail body rows/kettlebell rows while the other farmer carries two weight to the yield sign and back to switch out.

    Thang 3 – Running out of time, I had to significantly change Thang 2 to get to the Jackass Burpee Webb at the back of NOMA. We worked our way up to 8 burpees in cadence and 16 donkey kicks. That exercise is a fan favorite! We were all gassed needless to say and finished up with one Sunday morning.

    Countoff, Namerama, and COT – Naked Man Moleskin (NMM) Closed us out with a prayer of thanksgiving for the Pax and their vocal correction of me when I screw something up. Because I know it comes from a place of love and honor, I gladly receive it because it helps me to be a better man for my M, family, and community. I wonder how many men encounter that type of gracious correction in their daily lives. I’m not sure the answer to my pondering but I am sure that I’m better because of it. Thankful for the opportunity to lead!

  • Hot, Humid and Hellacious (very great, bad or overwhelming) – from Triple Shift

    Last Sunday, I totally screwed up and thought I was the Q and Vagabond so graciously let me Co-Q the workout with him. This week, for sure, I was the Q and I didn’t want to disappoint! Time to implement all the crazy ideas I had to help us make a downpainment for the upcoming week.

    I gave the disclaimer and then moseyed to the front of the Museum and faced the bacon. I instructed the PAX to do hip circles but meant to perform the Open the Gate exercise and was thoroughly corrected. Not to be thrown off my game, I quickly corrected my terminology and moved forward with the Warmup exercises.

    10 Open the Gate (both legs), 10 Low Slow Squats, 10 Low Slow Merkins finished with 30 SSH all in cadence.

    Thang 1 – Split up into two team for a Bataan Death Crawl at the front of NOMA and head toward the back of NOMA. The last person in the bear crawl line does 10 squats with weights and then runs to the front of the bear crawl line. As they reach the last person in the bear crawl line, they give them the weights and that person does 10 squats as they head to the front of the line. Keep repeating this routine till the group reaches the back of NOMA. From there, we switch to the Bataan Death Lunge Walk with the last person in the lunge walk line perform 10 overhead presses then runs to the front. As they reach the last person in the lunge walk line, they give them the weights so they can perform 10 overhead presses. Repeat till we reach the front.

    Thang 2 – Split up into 2 person teams and PAX 1 performs a cumulative 30 burpees and 60 stair rail body rows/kettlebell rows while the other farmer carries two weight to the yield sign and back to switch out.

    Thang 3 – Running out of time, I had to significantly change Thang 2 to get to the Jackass Burpee Webb at the back of NOMA. We worked our way up to 8 burpees in cadence and 16 donkey kicks. That exercise is a fan favorite! We were all gassed needless to say and finished up with one Sunday morning.

    Countoff, Namerama, and COT – Naked Man Moleskin (NMM) Closed us out with a prayer of thanksgiving for the Pax and their vocal correction of me when I screw something up. Because I know it comes from a place of love and honor, I gladly receive it because it helps me to be a better man for my M, family, and community. I wonder how many men encounter that type of gracious correction in their daily lives. I’m not sure the answer to my pondering but I am sure that I’m better because of it. Thankful for the opportunity to lead!

  • Stations of the Cross – from Rudy

    The usual Good Friday beat down. Lets take a walk with Jesus, reflect upon his suffering and offer a bit of our own suffering along side his. Quick warmup, then head across the street to the green grass. There will be no mountain today, no running. Just a quick warm up, then start the walk.

    Each station: 90 seconds of exercise, 60 seconds lunge walk, 30 seconds recovery and presenting of the next station.

    Station 1: Pontius Pilate sentences Jesus. Peter-Parker-Peters
    Station 2: Jesus takes up his cross. Merkins
    Station 3: Jesus falls the first time. Burpees (down and get right back u again)
    Station 4: Jesus meets Mary. BBSU
    Station 5: Simon shoulders the cross. Carolina Dry Docks
    Station 6: Veronica wipes Jesus’ face. V-Ups
    Station 7: Jesus falls the 2nd time. Burpees
    Station 8: Jesus meets the women of Jerusalem. Hello Dolly (word has it that “Dolly” was a common name at the time of Christ)
    Station 9: Jesus falls the 3rd time. Burpees
    Station 10: Jesus Stripped of his cloths. Jump Squats (reaching here… “J”esus “S”tripped = “J”ump “S”quats). Legs are starting to burn
    Station 11: Jesus nailed to the cross. American Hammer
    Station 12: Jesus dies on the cross. T-Merkins
    Station 13: Jesus taken down from the cross. Genuflects
    Station 14: Jesus laid in the tomb. Low Plank as long as you can. T-Claps to Frac who made the full 3 minutes

    Name-o-rama, COT. Thanks for walking the journey with me, gentlemen.

  • Working Through Some Emotions – from Glitter Balls

    366 days ago I saw my father alive for the last time. Taking a queue from Saban, I thought it’d be a good idea to Q as a way to remember him and to give myself some perspective on the gift of life I still have. I would have done it the day of, but the 28th would have been 610 Stomp so I figured what’s one day.

    Warmup: some number of SSH, Grass Grabbers, Windmills, Arm Circles, Mountain Climbers, IWs.

    Workout: Tabata. The app I use doesn’t allow for increments outside of 5’s so I couldn’t do my planned 72/28 (72, my dad’s age at passing, 28, the day he passed) so I opted for 70/25.

    Music: Some Spotify Playlist titled “60’s-70’s Mix” but they definitely snuck in Huey Lewis & the News so, let’s call it a grab bag of 60’s-80’s.

    3 Rounds of 8 Excercises with 1 minute recovery between rounds.

    Round 1:
    Decline Merkins on the block
    LBCs with block
    Squats
    Overhead Press
    Right Hand Rows
    Block Swings
    Heavy Freddy
    Calf Raises on the block or holding the block

    At Kuch’s encouragement, I shared some fun stories about my dad. This one was my dad forbidding my family from eating at R&O’s ever again after he lost the Grand Isle Tarpon Rodeo when a fisherman caught a Tarpon in Lake Ponchartrain in his nets and was encouraged by the owner of the restaurant to drive it down to the Rodeo. He did, and weighed it in as the winner. We never ate at R&Os again.

    Round 2:
    Incline Merkins on the block
    Big Boy Situps with feet in the block
    Skull Crushers on your six
    Curls
    Left Arm Rows
    Walleyes (seated or standing)
    Right Legged Wife Pleasers (foot on the block)
    Left Legged Wife Pleasers (foot on the block)

    This story involved my dad getting arrested in 1998 for attempting to bring a gun on a commercial flight to Florida. He was going fishing in Key West with some friends and my mom packed his bag for him, unaware that the bag had a false bottom where he stashed his .38. Security found it and it scuttled the trip and also gave my school’s principal a lot of fun firepower the rest of my 8th grade year. Thankfully this was all explained away pretty easily and there were no charges pressed. What a glorious time the 90’s were! I also speculated that perhaps my father was D.B. Cooper.

    Round 3:
    8 Count Body Builders
    Flutter Kicks with block
    Step Ups
    Box Cutters with block
    Normal Rows
    Thrusters
    LBCs
    Curls

    COT: Prayers for Tool’s father as he shared with us that his health is waning. Also prayers for Abacus’ mother, who also passed on March 28th 3(?) years ago. Even as we age, losing our parents is never easy, as I’ve learned this past year. There’s a childlike part of our brains that just expects them to always be there, even when we know they cannot.

    As an aside, I want to share how much F3 has meant to me in my grieving and reflection this last 6 months.

    I was at a birthday party for a friend’s daughter when Jesus Juice asked me how I was doing. An innocuous question we ask each other thousands of times but for some reason, that day I was open and honest with him: “Not great.”

    He offered to me to come workout on Monday, and for some reason, I did. Since then I’ve poured a lot of myself into fitness and diet, and I’ve achieved a lot of wins but most importantly, I’ve started to feel like someone I haven’t felt like in a long time. There’s encouragement and fraternity here and I’m forever grateful for his kindness that day.

    Additional thanks to my regular brothers at AO-CityPark, Kuch, Saban, Abacus, YaMomAnEm, Snooze, Mama’s Pride, High Rise and many more.

    Rest in Peace, Pops. <3

  • Mountain of BLIMPS – from Fracsac

    YHC attended a BLIMP themed Q courtesy of Rudy at Okwata and felt it appropriate to share the love at Wisner Mountain.
    Warmup with the regular stuff followed by a People’s Run to the Mountain.

    BLIMPS Ladder

    At the base of the Mountain, run to first light pole and back and do 5 burpees.
    Run to 2nd light pole and back and do 5 burpees and 10 lunges.
    Repeat adding IW, merkins, plank jacks and squats.

    Run up the mountain stopping at each light pole for Pax choice. Included merkins, pistol squats, 8 count Body builders, and more.

    Return to flag for 8 count body builders and a little planking to finish it out.

    CoT

    Thanks for pushing me to be better!

    SYITG

  • Rock The Renaissance – from Fracsac

    The Renaissance started off with a speaker blasting classic rock and facing the bacon to warm up. YHC was counting cadence but the Pax were too quiet. That brought a 5 burpees penalty. Pax were louder, then dropped off again, which brought 5 more burpees! That got their attention!

    Mosey to light posts for a Vagabond reverse Route 66. Start with 11 burpees and work down to 1.

    Mosey back to the fountain for stations with a 53# kettlebell sandbag, a 60# sandbag (sweetness) and Triple Shifts wee 40# sandbag. A jump rope and a frisbee made their way in too.

    EMOM to get out last burpees to hit 100.

    A few minutes left so to the side of the museum for Sunday Mornings.

    COT

    100% attended Coffeteria.

    SYITG

  • Resolution to get Swole – from Mahatma

    Tribe of Swolefest

    Filling the empty Q slot I was looking forward to the change of Monday morning scenery! Pulling up there was an eager pax of 9 tugging blocks out from under the walkway, it’s Swolefest after all…..it would be like not using rocks at the Real RC or only doing 50 burpees at the Uptowner. All good an audible to the plan would be called.

    Warm up 
SSH
    
AbVagooda

    Mnt Man Poopers
    Shoulder Taps
    Peter Parkers
    Scorpion kicks
    Low slow squats

    Short mosey to the grass.

    10 silent – keep silent and thoughts focused on following the Q as to the transition to exercises:

    SSH

    Burpees
    
Merkins
    
High plank
    
Plank Ups
    
VUps

    Repeat continuously until 10 minute alarm

    365

    3 Deconstructed Burpee (slow to Qs cadence)
6 Box Jumps
    
5 rounds

    Grab the blocks all Pax in a circle – 1 round of “All Day Baby”
    All Pax hold blocks overhead, 1 pax goes into the center performs 2 man makers then back to the circle, next pax to the center. Continue until all pax has done the 2 man makers.

    Place the blocks flat side down – block cross over push ups, left. 30 sec recovery – block cross over push ups, right.

    12 x front raises
    15 V Ups block extended
    20 block press
    20 WWII Sit Ups

    10 block curl / squat / press

    3 rounds
    Running man X 11
    15 air press
    Running x 11
    10 squat overhead press
    Running man x 15
    20 TriCep press

    Finisher
    Indian merkin chain

    COT
    Prayer for purpose and thanksgiving!

  • 385ish 6-10 Stomp using the improved Straight-Six Method – from Heisenberg

    To assist Frac and me in accomplishing the January ISI goal of 3,100 burpees, I signed up to Q the 385-ish running of the 610 Stomp. I devised a simple algorithm to perform 10 burpees every 6 minutes to keep the math simple. I announced we would run out and back along the Bayou Saint John route, turning around at the 21-minute mark or 5:51. We would perform ten burpees every 6 minutes. So starting at 5:30, the PAX would perform ten burpees at 5:36, 5:42; 5:48, 5:54, 6:00, 6:06; 6:12 for a total of 70 burpees and, time permitting, finish with 10 to seal the deal. We were all in synch at 5:36; then chaos resulted as the lead pack failed to perform the next set at 5:42. Instead, they started the 2nd set of burpees at 5:43. Evidently, the original 610 Stomp used a much more complex algorithm requiring a six-minute and 1-minute timer. So back in the old days, the OG’s would repeat a 6+1 round where they would run for six minutes – burpee/walk for 1 minute, then repeat. I like my Straight-6 method as it allows for more burpees. Next, 610 Q I will hand out cheat sheets to avoid confusion and get the full 80 burpees in the allotted 45 minutes.