F3 New Orleans

Tag: Abacus

  • My Friend aNDy – from Rudy

    YHC brought his friend, aNDy, and a playlist out to Swolefest to start the week off right

    16 PAX circled up in the gloom. That was a bit more than YHC had expected, so I went digging under LCM to find a “friend” for aNDy: the “Block-and-a-half” that the Swolefest guys seem to either Love or Hate (depends on who you ask).

    Quick warmup with some stretching, SSH, IW, and Peter Parkers. Then we’ll get jiggy with it…

    The Thang:

    First, introduce our two friends. Mall Cop and Cracklin’ generously volunteered to be guinea pigs. They were instructed to lift our friends above their heads (no elbow locking!). Now the PAX were informed that those two coupons were not to come below eye level for the rest of the workout, or there would be burpees. So Mall Cop and Cracklin’ continued to hold them up high while YHC slowly explained the rest of the workout.

    First, lets start the playlist:

    Amnesty: I hope this one was a bit more acceptable than the last one (though 80s classic rock only made one appearance via INXS).

    Tabata workout. 10 exercises. 45 seconds on, 15 seconds rest/transition. Repeat 3 times. Alternate arm (thrusters, curls, rows, merkins, dips) with core/legs (situps, LBT, Flutter Kicks, Lunges, Step Ups). PAX better pay attention to the two in the center and make sure they aren’t drooping. If they are – get out there and take the coupon and keep it up in the air. Or Burpees.

    Lets Go. Mall Cop and Cracklin’ were already ready for relief by the time YHC finished explaining.

    Belloq and Triple engaged in a series of “I can do better than that” with the coupons. One arm. One finger. Whatever. Baywatch took immense joy proudly holding aNDy way up high. Kuch and PopTart were unshakeable as they just stood there saying “what, is this supposed to be hard?” Saban, as usual, had his way with the Irish block. I never did like that guy. I think I heard Pothole saying “Who the heck is this guy?” Nice to meet you too! YHC, on the other hand), struggled and needed a rescue from War Eagle to save the day.

    Much to my surprise – the PAX quickly figured out that the best way to handle this was to actively step up to relieve the coupon holders, rather than waiting for the holders to cry out for help. Nicely done – each tabata break, half the circle was rushing forward to take another turn at holding.

    Tabata done, circle up for an Al Gore/Monkey Humper ring of fire (2x) while the PAX kept the coupons up high, refusing to fall for the Rudy trick of waiting for them to drop the coupon prematurely. At last, nearing the end – Rudy (HONESTLY) called it, and the coupons were gently placed on the ground.

    NICE WORK – NO PENALTY BURPEES. So 10 Burpees OYO anyway.

    Thumb War, Walleye, Backed Up took us home with last round of Marys (Box Cutters, Freddie Mercury and J Los).

    Finished with our COT. Plenty of announcements- they are in email and mumble chatter. Plenty of intentions (especially for sick PAX and relatives). Then War Eagle took us home, asking God to guide, inspire and lead us forward into the week.

  • Cowbells on the Mountain – from Rudy

    5:30 am. 80 degrees, and at least 80% humidity. Summer in NOLA. 11 PAX ventured out into these glorious conditions to enjoy a run.

    YHC gave the disclaimer. He clearly indicated that it would be important to watch for potholes. Apparently, some PAX would choose not to listen. But with that, we were off to the base of the mountain (just over 1 mile away).

    YHC and Belloq had an enjoyable run to the mountain, discussing future plans for Beignet. Great kid, great future in front of him. Belloq kept up steady stream of conversation while YHC was focusing on just trying to keep up. Thanks for the push!

    Everyone gathered at the base of the mountain for a new drill I call the “Cowbell”, after the PAX who introduced me to it. 1 Minute sprint up the mountain as far as you can go, followed by 2 minute recovery stroll/mosey back down the mountain. Rinse and repeat 6 times. YHC still hasn’t made it to the start of the fence. That’s the elusive goal… Cracklin didn’t seem to have a problem getting there, nor did Snooze (at least the first 2 or 3 times). Way up ahead, Kuch and El Guapo seemed to have no problems reaching at least that far. Nice work!

    After everyone got 6 sprints, time to mosey back to the flag. And 10 of the 11 managed to make it back. One PAX forgot the disclaimer and was waylaid by a pothole on Wisner. Be well Snooze!

    COT back at the flag. Prayers for kids, parents and teachers as we all struggle to navigate through a new school year and the challenges this will present. May we all try to reflect God in our words and actions. Thanks for joining me!

  • Five Flavored Sunday – from Fracsac

    5 strong at the Renaissance looking for a challenge. Hot and humid, no surprise for August in Nola.

    The shovel flag was planted, followed by curses to the fire ants which vigorously defended their home on the ankles of YHC. Triple Shift, Vagabond, Abacus, and Hokie looked on amused at the spectacle, or debacle maybe….

    Disclaimer given, then a mosey to the steps of NOMA facing the bacon.

    Warmup

    SSH IC x 31
    Grass Grabbers IC x 10
    Abe Vigodas IC x 10
    Hillbillies IC x 15
    Bat wings IC x 15

    Run a lap around NOMA in a column with last man sprinting to the front.

    Mosey to grassy area by the lake for some EMOM. A wise man once said that he read a life hack book that said you could cut your exercise down to 4 minutes per day if you just did a 4 minute tabata of burpees. Since we have 45 minutes, we modified it to a 5 minute EMOM of 50 burpees. After a month of Heisenberg Seal burpees, a 5 minute EMOM was almost too easy.
    Single column run with sprints to the Foundry, handing off the speaker like a baton. That’s right, YHC brought the jams!

    Stations at the Foundry with a little bit of this, some of that, and then ran back to our little grassy area for another 5 minute EMOM of 50 more burpees. Most would have called it there and then as the hack book insinuated, but not this group. Mosey to the back of NOMA for some Sunday Mornings with Eye of the Tiger playing. It was pretty inspiring. I’m pretty sure I saw Triple Shift shadow boxing.

    COT

    – YHC is convinced one can’t call it a beat down without at least 70 burpees. We did 100. That’s not plutonium level work, but it’s something!
    – If you’re wondering what a Heisenberg Seal burpee is, and I know you are, it’s a burpee with 2 ‘mericans. Sounds easy, right? Heisenberg and YHC did 2535 each in July. What are you doing in August to challenge yourself?
    – You should try a Sunday post if your schedule allows. It’s a great way to start the week. If you have to prepare for your sermon, or just can’t get away from CBS Sunday Morning, that’s understandable. I get it.

    My ask to each of you is to reach out to a fellow Pax and ask them how they’re doing. Not some “how ya doin’” greeting, rather a sincere “How are you doing?” Then listen.

    SYITG

  • RIP to a Block Named Blayne – from Catfish

    Big day at the mountain, starting with 8-counts at the shelter. Moseyed to the southern side of the mountain for 5 mins of EMOM burpees.

    Moseyed up to the peak for a nice wall-site leg-a-thon. Wall sat with overhead claps, then jump squats. Back to wall sit for seal claps, then monkey humpers. Back to wall sits and moroccan night clubs.

    Moseyed down the south side, then to the block place. Grabbed blocks and paired off for a Dora 1-2-3 with 100 thrusters, 200 merkins, and 300 curls. Didn’t quite finish, because needed some time for the Bitch Block Sacrifice. The Q gave a few words, the Bitch Block was named Blayne (who is a bitch, according to the inscription at the top of the mountain), and then Blayne was crushed to pieces and his remains tossed into Bayou St. John. Pour one out for Blayne, what a bitch. Did a final round of man-makers (in cadence) and replaced the (non-bitch) blocks in the spot.

    Moseyed back to the path to the shelter. Indian run back, then did some Sister Mary Catherines to seal the deal and bring in the rain. Under the shelter for CoT.

  • D-Day Tribute and Remembrance – from Fracsac

    11 Pax posted to the Renaissance on their journey to get right.
    A short history lesson was provided on the 5 beaches stormed on D-Day 77 years ago today, with Americans assigned to Utah and Omaha. With a shovel flag planted, disclaimer was given, then mosey for:

    Warmup

    SSH IC x 31
    GG IC x 10
    Abe Vigodas x 10
    Bat wings with AC, OC, SC, MNC
    Peter Parkers IC x 15

    Mosey to the grassy field and circle up:

    Count off and remember your number.

    13 x 8 count body builders IC

    Time for EMOM:
    6 rounds of 10 burpees, 1 round of 7 burpees
    Looks like we missed 77 total, so 10 more OYO for good measure.

    Embrace the Suck
    7 rounds of 7 reps each to commemorate the 77th anniversary:
    Bobby Hurley’s, Merkins, LBC

    Ring of Fire:
    10 squats, do Whacky Jacks while waiting.
    10 Bobby Hurleys, do Goofballs while waiting

    Mosey to tree line. Bear crawl to tree 1, 5 Merkins and run back. Bear crawl to tree 2, 5 Merkins and run back. Bear crawl to tree 3, 5 Merkins and run back.

    Circle up for mental challenge:

    Asked 2 pax for numbers, instructions were to SSH for first number IC, then SSH for second number in silence and stop with the Q. Penalty was 10 burpees. Spoiler alert, we did 10 burpees. Tried again, explaining that now with 100 burpees, there doesn’t have to be a penalty. We did 5 more burpees. We needed to get to the Sunday Mornings!

    Mosey to back of NOMA for Sunday Mornings!

    COT

    NMM

    -YHC was excited to see 11 Pax at The Reni! Thanks for coming out to pay tribute to D-Day.
    -The completed 105 Burpees and 8 ct body builders. Solid beat down! Well done!!
    -Coffeteria followed with incredible F2.

    SYITG

    Thanks for the opportunity to be a part of this awesome brotherhood!

  • Better Late than Never – from Fast Tax

    Absolution and the Mad Mad Race

    Forgetting that Saturday beat downs started an hour later, YHC showed up bright and early at 5:30. After a short nap in the car, 6:30 rolled around.

    9 Pax, including 3 that made the Beer-run the night before, ventured forth to Mothership to see if Fast Tax had yet run out of creative ways to Embrace the Suck. With the shovel flag flapping in the breeze, we welcomed War Eagle from F3-Tallahassee, disclaimer was given, and Pax moseyed to the parking lot for some warm-up.

    Warmups consisted of:
    o Abe Vigodas 13 IC
    o Mountain Man Poopers 10 IC
    o Bat Wings 20 IC
    o Happy Jacks 4 cycles IC

    To the rock pile (aka Fountain) we go…yes, Bogie, there is a rock pile at Mothership.

    As we lined up amidst the chatter, YHC thought maybe we needed a little absolution first before we got started…make that 12 Absolutions (an 8 count exercise starting in the plank position: feet forward, feet back, left elbow down, right elbow down, legs out, legs in, left elbow straight, right elbow straight).

    To the delight of the Pax, Mini Hairburners were next. Starting in plank position, on a line, in cadence, Pax pushed their rocks forward and pulled them back until YHC thought we scarred the grass up enough.

    Rocks down, we raced to Humpty-Dumpty, sat on a wall (People’s Chair for 45 secs), and, of course, ended with a fall (to Merkins) and a run back to the rock pile.

    Next bit of fun was the Mad Mad Race.
    We formed teams of 3, with each Pax in the team choosing one of the following exercises: soldier crawl, broad jump, or crab walk – no duplicates. From the line, the teams had to traverse 40ish yards, switch positions, and come back. Losing two teams had to do 15 burpees [Bogie and the winning team graciously took five].

    Rock-a-bye Baby was the next event.
    In a chair position with our rocks at chest height, sequence is IC: rocks overhead, back to chest, arms straight out, arms to the left, back to middle, arms to the right, back to middle, back to chest. 10 reps.

    Finally, it was time to Get our Rocks Off.
    Holding wife pleaser position with rocks on the ground past their head, sequence is IC:
    As YHC called “up”, tricep lift to overhead and back down. 15 reps or until it hurts.

    With plenty of time remaining, YHC introduced the Bear Crawl Snake as the final event. Pax line up in a plank, head to toe, three feet apart with last man bear crawling to the front, weaving between each Pax until last man passes the finish line (40 to 50 yards).

    To close out the morning’s entertainment, we circled up and did a round of choose your own Mary, in reverse direction so as to not hurt Snooze’s feelings.

    At 7:23, as the picnic-goers began to arrive (and stare at us), we headed back to the flag with Catfish lamenting the extra 45 seconds we could have exercised.
    To ease Catfish’s angst that we would finish early, we counted off 3 times before name-a-rama, announcements, intentions, and prayers.

    Coffeteria at Café Navarre with Hokie, Gabbie, and Fracsac joining.

    Thanks for the fellowship!
    SYITG

  • Sunday Morning w/ Cindy and Bruce – from Catfish

    Hot and Ready at the Renny w/ 6 PAX.

    Started hot out the gates on the museum steps with 25 8-count bodybuilders. On to faces for a plank-o-rama with Peter Parkers, Plank Jacks, Shoulder Taps, and Parker Peters.

    Moseyed to foundry. Got in a ring of fire with Al Gores and Bonnie Blairs, then did 5 rounds of Cindy Crawford (5 pull-ups, 10 merks, 15 squats, 20 calf raises, 25 LBCs). They went for a round of Bruce Lees (American Hammers, Leg Lifts, LBCs, Crunchy Frog, Penguins, and 100s).

    Back to the museum for 4-ish minutes of Sunday Mornings.

    Back to flag for CoT. Coffeeteria @ PJ’s.

  • First Weekend of Jazzfest F3 Nola Style – from Fracsac

    12 Pax made a choice to take the DRP on their journey to get right and posted to the Mothership wondering what awesomeness YHC had in store. With a shovel flag planted, disclaimer was given, then:

    Mosey to the Great Lawn

    IW x 15
    Abe Vigodas x 10
    GG x 10
    Bat wings (dancing during Moroccan NC)

    The next exercise was a 10 count, consisting of Plank walk, merkin, shoulder tap, plank jack – IC x 10

    With some Dr John playing, the Pax are feeling a little motivated!

    The Motivator! Deconstructed SSH descending from 10 to 1. Want to know more, ask a Pax that was there.

    Next up was the Bear Crawl at the Acura Stage!

    3 cones 25 yards apart placed in shape of a triangle. Pax performs one burpee at first marker and bear crawls to 2nd marker, 2 burpees and bear crawl to 3rd marker, 3 burpees and bear crawl back to 1st marker. Rinse and Repeat x 3.

    YHC likened the next COP to what we experience at Jazz Fest when it’s hot and muddy. You embrace the moment, hence you embrace the suck!

    3 minutes of:
    Bobby Hurleys x 7
    Merkins x 7
    LBC x 7
    Rinse and repeat counting rounds out loud

    1 minute rest

    Repeat 3 minutes of:
    Bobby Hurleys x 7
    Merkins x 7
    LBC x 7
    Rinse and repeat counting rounds out loud, trying to beat first round!

    Next up was a little Burpee fun!

    Deconstructed Burpees! Do the following IC:
    Squat x 10
    Thrust x 10
    Merkin x 10
    Thrust x 10

    Squat x 9
    Thrust x 9
    Merkin x 9
    Thrust x 9

    Continue down to 1 of each! Then put them all together and do 10 Burpees OYO!

    Next up – Four Corners BLIMPS style!

    5 x Burpees run to next corner
    10 x Lunges run to next corner
    15 x Imperial Walkers….
    20 x Merkins…..
    25 x Plank Jacks….
    30 x Squats…..

    Return to center of cones for a 2 minutes of planking followed by a few minutes of Mary.

    Return to the Flag

    COT

    NMM

    -It was great to be back at the Mothership! Sign up and bring some heat! YHC proved the Pax could enjoy a serious beat down without ever leaving the Great Lawn!
    -YHC wasn’t sure about the play list, but Tool complimented the Dr John choice, which is major coming from the guru of Nola playlists!
    -City Park cleanup and Coffeteria at Cafe Navarre with great F2

    Thanks for the opportunity to be a part of this awesome brotherhood!

  • 610 on 420 – from Catfish

    Accelerated 610, starting with running on the usual route, stopping for 10 burpees every 5 minutes. 15 minutes out, 15 back to the track.

    At the track, did some beat crawl laps on the western end waiting for the six. Nothing fancy, just bear crawl to one end, 10 merkins, bear crawl back, 10 merkins, rinse and repeat.

    Finished up with Dr. W’s, Peter Parker Peters, then back to the flag for CoT.