F3 New Orleans

Tag: Ballast

  • Return of the Yippee Bag – from Rudy

    Late August – it means the dog days of summer, the never ending sun, heat and humidity. But fortunately, it also means the annual Yippee Bag workout! 3 FNGs (including YHC’s nephew) joined 18 regulars for the annual celebration of … Me.

    First: Disclaimer. I did better than I did on Thursday, when I forgot it entirely. But this time, even with the FNGs, I barely got any coherent sentence out. “Be safe. mutter mutter mumble.” But eventually, with the help of other PAX – we got the message across to everyone.

    Circle up on the Great Lawn (after dropping some coupons on the sidelines) for a warm up. Stretching, SSH, IW. Then explain the rules of the Yippee Bag: at any point in the workout, any PAX can reach in and pull something out. Might be a game, a contest, exercises, whatever. Whatever the card says, follow the instructions.

    The Thang: ….

    Catfish is first to the Yippee Bag, pulling out a rousing game of Duck Duck Goose to get us started. Clearly, YHC is the slowest. Triple Shift thought he was fast, but could not catch Mr. Rogers (even though Mr. Rogers was slowed by a 30 lb weight vest).

    Lets try this again: The Thang: Partner up for a Dora
    100 Burpees, 200 Merkins, 300 Squats (or Big Boy Sit Ups, YHC was at times quite confused).

    Lots of Yippee – War Eagle’s 2.0 Gideon seemed to enjoy it the most. Especially the Rifle Carry (he carrying a brick, Catfish with a Cinder Block). Burpees. Squat Jumps, Sit Ups. Slowly the yard is getting covered in used White Notecards.

    A quick game of Freeze Tag. YHC Nephew lasted longest, while avoiding planked and frozen PAX.

    This DORA is taking too long. Several of the Beasts finished and were waiting (Mahatma, Heisenberg, Mr. Rogers among others). But after 30 mins – time to call it and move on.

    The Thang 3: Ladder BLIMPS. More burpees. And More Yippees. War Eagle back to the bag, pulling a Bear Crawl race followed immediately by a Crab Walk race. Meanwhile, the PAX are burpeeing, lunging, merkining. Sometimes because of BLIMPS, sometimes because of Yippees.

    And there was much grumbling about sore arms. “When is it Leg Time?” seemed to be a common refrain. So fine.

    The Thang 3: Groups of 3 – 1 PAX on the sideline Jump Squatting. 1 PAX halfway across holding Al Gore. 1 PAX bear crawling (with bricks) between them. Confusion, Alternating, at this point – YHC was all but immune to the gripes of the PAX. Just keep plowing along. 8 Count Body Builder cards are pulled.

    Finally, giving in to peer pressure from YHC, his nephew goes to the Yippee Bag and pulls out the Crunch Frog card. Everyone on their 6, Crunchy Frog in cadence x21. Then we are out of time.

    Back to the flag for the 5 Principles for the FNGs. Naming:
    * Sparky – just moved to St. Rose, an electrician. Took about 5 seconds
    * Burrow (later renamed to Breezy) – War Eagle’s son. Took about 20 seconds.
    * Sunshine – YHC’s nephew, sophomore at Jesuit. Took about 10 minutes.

    Thanks for letting me lead!

  • By the numbers – from Hokie

    Renny Aug 08.04.24

    by the numbers
    14 Pax
    7 Teams of two
    7 Toys
    Thangs 1,2, & 3

    Warm-o-Rama:
    10 Tempo Merkins
    10 Grass Grabbers
    10 Abe Vigoda’s
    10 Little Baby Arm Circles Forward
    10 Little Baby Arm Circles Backward
    8 Big Arm Circles Forward
    4 BigArm Circles Backward

    The Thang 1
    DORA – Timer / Backwards
    100 Derkins
    200 Bobby Hurley’s
    300 Shoulder Taps

    Pax 1 starts exercise
    Pax 2 traverses to irrigation and bag with one of our 7 toys
    switch

    after each Pax used a “toy” on their mosey, teams move onto next “toy” for their next round

    our 7 toys were

    Sandy & Sweetness 60# sand bags
    Ball buster 53# sand bag
    Ball of Hell 80# sphere
    Charlie 25# chain
    Brick 1 & Brick 2 50# bricks

    if you was not yet available, do scapulars waiting on next toy

    The Thang 2 – KISS
    between each set, grab a toy and head to irrigation. if no toy available, or chosen, run backwards
    * 100 merkins
    * 90 squats
    * 80 merkins
    * 70 squats
    * 60 merkins
    * 50 squats
    *
    at 7:08 head to back of NOMA to start The Thang 3

    AMRAP 3
    10 Burpees
    10 Big Boi Sit-ups
    10 Bobby Hurleys
    AMRAP 3 minutes

    of course close with Sundays Mornings

  • Citius – Altius – Fortius at Mothership – from Triple Shift

    Growing up, the Summer Olympics were a huge deal on television, especially before cable, the internet, and streaming services. The world was watching because there wasn’t that much to watch. To see world class athletes gather to perform on a global stage every four years is a sight to see. Most of them were ‘amateur – unpaid’ professionals looking to secure some financial security with a sports apparel company or another type of sponsorship while they consistently trained in anonymity. What I love the most are the underdogs who were never supposed to win, let alone on the greatest sports stage ever. Check out the most improbable wins at the Summer Olympics.

    https://www.ranker.com/list/underdog-olympics-stories/jordan-love
    https://bleacherreport.com/articles/1171485-the-10-greatest-upsets-in-summer-olympic-history

    With the 2024 Summer Olympics opening night on Friday, I was inspired to provide a workout that would give tribute to the Olympic motto of Citius -Altius -Fortius or faster higher, stronger.

    WARMARAMA
    Mosey to the Peristyle to start the warmup in a mostly low slow cadence. 10 low slow squats, 10 low slow merkins, 10 arm circles (forward and backward), 10 x IC slow peter parkers, 10 x IC slow shoulder taps, 10 x IC slow parker peters, 10 x slow Floyd Mayweathers, 10 IC x Lunge around the clock, 15 IC x Imperial Walkers, and finished up with 31 x IC SSH.
    Now that we are sufficiently warmed up, we mosey to pickup the rocks from behind the fountain and head to the front of the great lawn.

    THE THANG
    Perform 30 squats with rock, 25 LBC with rock, 20 no cheat merkins, 15 lunge walk with rock (2 is 1), and 10 blockees (burpee with rock over head press) then run a lap around the great lawn with is 400 yards for 2 rounds and pickup the six (thanks Catfish and Heisenberg).
    Bring the rocks back and head to the Peristyle for column sit with 20 IC air presses. Onto our six and perform 20 IC x flutter kicks and then cool down with some stretching.

    COT
    Welcome FNG Matchbox by way of Squints! Prayers for the F3NOLA crew heading to the Wild West Relay this week and for those who are needing purpose. Lord, help us to be the difference makers in our homes and our communities. Thank you for the honor of leading!

  • The Seven – from Fracsac

    7 HIMs posted to the Renni to see what YHC had in store. Shovel flag planted, brief disclaimer given and the warmup facing the bacon began where Star Wars references were in full force. #IYKYK

    Thang One – Stations

    LBCs
    Jump rope
    Sweetness toss
    Big boi sit-ups
    Kettlebell swings
    Freddie Mercs
    Burpees x 12 timer

    Thang Two

    Frisbee run around NOMA. Last man to front with frisbee then throw to last man. A drop is a roll of the beat down die.
    Pax getting too good at frisbee. Only one drop, so next round is 3 passes per run to front. The mere thought of such a feat brought severe anxiety to the pax and there were many drops, hence several rolls and several sets of exercises.

    Final Thang

    Back of NOMA for the Wapner!

    8 count Body Builders x 10
    30 second rest
    8 count Body Builders x 10
    2 pax given the opportunity to forgo final round if they catch and throw frisbee 15 yards.
    8 count body builders x 10

    Finish with Sunday Mornings

    Back to the Flag for COT

    NMM

    YHC signed up to Q late Saturday and had no idea what to do. Leading is never easy but it’s always rewarding.

    Step up, Sign Up, and Lead! We have an incredibly supportive group of men!

    It’s hot and humid, so stay hydrated!

    SYITG

  • Last of the June Days – from Fracsac

    10 at the Renaissance to start the week off right. After a brief disclaimer and some tunes blaring, pax faced the bacon for a warmup with the regular stuff.

    Mosey to check out the wildflowers and get some 8 count body builders in.

    Mosey to the closet art to ensure we keep our “cultcha” front and center, and got some 8 count body builders in.

    Stations with partners

    15 burpees (timer)
    Freddie Mercury’s
    Big Boi sit-ups
    ‘Mericans
    V-ups

    Split up for lunge walk/bear crawl around NOMA, at least one pax always bear crawling. All others lunge. Since it pays to be a winner, all enjoyed 8 count body builders to finish.

    11s

    Burpees at the top of the steps
    Step ups (2 is 1) at the fountain

    Finish off with Sunday Mornings

    COT

    NMM

    It was hot. It was humid. We still managed to knock out 100 burpees.
    SYITG

  • Dad Jokes Rule – from Fracsac

    7 pax posted for a Fathers Day beat down courtesy of YHC. That included Wapner, Thumb War, Ballast, Smooth, Heisenberg, Monopoly and YHC
    Conditions were hot and humid with no breeze.
    Got the jams started for the warmup ending with a plank-o-rama.

    The Thang – Stations

    Station 1 – big boi sit-ups
    Station 2 – ‘mericans
    Station 3 – 60 lb sandbag throw over
    Station 4 – Kettle bell swing
    Station 5 – jump rope
    Station 6 – 2 pax toss frisbee or football x 4 (timer)

    Pax going to toss station has to tell a Dad joke. If pax doesn’t have one, it could be bought from YHC for either 5 burpees or a roll of the die. (all do it)

    If no laugh from Dad joke, 5 burpees penalty.
    Completed 2 rounds

    Back of the museum for 10 x 3 rounds of 8 count body builders.
    3 x Sunday Mornings

    Happy Fathers Day

    CoT

    NMM

    Here’s a taste of what you missed
    How do you catch a squirrel? Climb a tree and act like a nut!
    Did you hear about the guy who invented Lifesavers? They say he made a mint!
    I told my wife she should embrace her mistakes. She gave me a hug.
    Why don’t eggs tell jokes? They might crack up!
    What did the big flower say to the little flower? “Hi, bud!”
    I went to buy some camouflage pants, but I couldn’t find any.
    What did the grape say when it got stepped on? Nothing, it just let out a little wine.
    I used to have a job at a calendar factory, but I got fired because I took a couple of days off.
    What do you call a snowman with a six-pack? An abdominal snowman!
    Why don’t skeletons fight each other? They don’t have the guts!
    Did you hear about the restaurant on the moon? Great food, no atmosphere!
    What did one wall say to the other wall? I’ll meet you at the corner!
    Why did the math book look sad? Because it had too many problems!
    What did one hat say to the other hat? You stay here, I’ll go on ahead!
    Why did the coffee file a police report? It got mugged!
    I was going to tell you a joke about time travel, but you didn’t like it.
    I used to be a baker, but I couldn’t make enough dough.
    Did you hear about the guy who got hit in the head with a can of soda? He was lucky it was a soft drink.
    I’m writing a book about glue, but I’m stuck on the first chapter.
    What did one plate whisper to the other plate? Dinner is on me.
    Why did the golfer bring two pairs of pants? In case he got a hole in one.
    Two sheep walk into a—baaaa.
    Stop looking for the perfect match; use a lighter.
    Try the seafood diet—you see food, then you eat it.
    Did you hear the rumor about butter? Well, I’m not going to go spreading it!
    What’s Forrest Gump’s password? 1forrest1
    What state is known for its small drinks? Minnesota.
    What does a nosey pepper do? It gets jalapeño business.
    If two vegetarians get in an argument, is it still called beef?
    I have a clean conscious—it’s never been used.
    I love telling Dad jokes. Sometimes, he even laughs.
    SYITG

  • Making Progress on the Posterier Chain – from Triple Shift

    I hadn’t Q’d in sometime so when I was called out to lead the men of the Renaissance, I gladly stepped up. Ever since my first few workouts in 2014, I recognized that almost everyone in the F3 Nation is always doing some sort of vertical or horizontal press. Think overhead presses or Carolina Dry Docks and think Merkins. Ever since my first Red Hot Chili Pepper routine (20 decline merkins IC, 20 triceps dip IC, 20 Incline Merkins, and 20 Step Ups IC and then decrease to 15 reps, 10 reps and then 5 reps), I’ve been a little turned off on all the push type exercises. Well, that would change today.

    Warmarama – 10 LSS IC, 10 Arm Circles (forward and backward) IC, 10 Open the gate IC, 10 LS Merkins IC, 10 LS Parker Peters IC, and 10 LS Peter Parkers IC. Too much chatter and strange noises from Vagabond and Fracsac which almost threw me off my game.

    After the warmups farmers carry the dumbbells, kettlebells and sandbag and head to the foundry about a 1/3 mile away. I heard Wapner comment on the obvious that we would have to carry all the weights back to the starting point. Which I said, “That is the point of the workout.”

    THE THANG
    At the foundry, I told the PAX that we will work on the posterior chain so there would be a vertical pull (pull ups), a horizontal pull (2 handed body row or single arm bent over row), Bulgarian split squats (glutes), and then single leg deadlifts (hinge for glutes and hamstrings). After much chatter about the word posterior and other definitions that I threw out, I gave them instructions.

    5 pull ups
    10 two handed body rows or 10 single arm (each arm) bent over rows
    15 Bulgarian Split Squats each leg. The top of the back foot needs be flat behind you on a bench and the front foot need to be in front of the knee.
    20 single leg deadlifts with a weight in one hand.
    Hold a superman for the six
    I was hoping that we could do 5 rounds but only could muster 3 because of all the mumble chatter from the PAX and the form policing by me. Thumb War tried to hide by being far away, but I caught him.

    Head to the back of the museum for a 10 count Jackass Webb which is 10 burpees IC and 20 donkey kicks. Finish up with one Sunday Morning and head back to the flag with all the weights.

    I closed us out in a BOM (increased my testosterone) with a petition to God to give us the opportunities to be courageous, the opportunities to practice patience, the opportunities to lead our families and communities in humility. Thanks for all your thoughts and prayers with all the family drama and business challenges that I am going through! Praying that God’s will be done!

  • Mothership 2024-06-01 – from Catfish

    Conditions – Warm & Wet

    The Thang

    Quick Mosey over to the peristyle for a warmup:

    Hip Circles (clockwise) x 5 (in cadence)
    Hip Circles (counterclockwise) x 5 (in cadence)
    Abe Vigodas x 10 (in cadence)
    Grass Grabber x 10 (in cadence)
    Imperial Walkers x 20 (in cadence)
    Mountain Climbers x 20 (in cadence)
    Merkins x 10 (in cadence)
    Peter Parker Peters x 20 (in cadence)
    8-Count Bodybuilders x 10 (in cadence)

    Everyone grabbed a column and held a People’s Chair for a round of Bat Wings :

    Forward Arm Circles x 20 (in cadence)
    Backward Arm Circles x 20 (in cadence)
    Overhead Claps x 20 (in cadence)
    Seal Claps x 20 (in cadence)
    Moroccan Night Clubs x 20 (in cadence)

    Did a round of donkey kicks (x 15 in cadence) to finish up the leg burn, then took a mosey over to the garden area my the sculpture garden fence for:

    Alternating leg step-ups (8-count) x 20 (in cadence)
    Irkins x 20 (in cadence)
    Bulgarian Split Squats x 20 (in cadence)
    Derkins x 20 (in cadence)
    Bulgarian Split Squats (other leg) x 20 (in cadence)

    Continued the mosey toward the foundry. Stopped at a hill along the way for:

    V-Ups x 20 (in cadence)
    Big Boys x 20 (in cadence)
    Hello Dollies x 20 (in cadence)

    Finished the mosey to the foundry and then grabbed a quarter murph. After this, grabbed two rounds of a Merkin Ring of Fire (base position – plank), two round of a Jump Squat Ring of Fire (base position – Al Gore), and Two rounds of a V-Up Ring of Fire (base position – on back, legs 12” off ground).

    Moseyed over to the Museum west side steps for:

    Calf Raises x 20 (in cadence)
    Side Leg Lifts (left leg) x 10 (in cadence)
    Side Leg Lifts (right leg) x 10 (in cadence)

    Back to flag for COT, coffee afterwards @ PJ’s.

  • Frisbee and Bottle at the Renni – from Fracsac

    Showed up at the Renaissance with a few toys to make the pax wonder what was in store.
    Warmup facing the bacon with an appropriately themed playlist.

    Frisbee Indian run to the singing oak. No drops.

    Trivia at the oak. Pax got answer correct, so no penalty.

    3 minutes of the suck.

    Continue frisbee Indian run around the lake adding throws to challenge. A drop is 3 burpees. A few drops.

    Spin the bottle ball toss burpee fun. It was epic.

    Finish off with Sunday Mornings and a little Mary.

    CoT

    SYITG

  • Earlie in the Morning – from Heisenberg

    Warm up
    Grass Grabbers 10, Windmills 11, Imp Walkers 11, 5 burpees OYO, Deep Sea Diver (descending shoulder taps starting with 8 top step of Noma. 5 burpees OYO
    The Thing
    With the “Irish/Celtic/Sea Shanties” playlist from Amazon Music loaded we began 30 rounds of Tabata 40 seconds work 25 seconds rest. Stations 1. Step-ups 30lb ruck, 2. Dumbbell Curls using one foot on a stability pad, 3. 60lb Sandbag rows, 4Morrocan Night Clubs with 2.5 lb. egg weights,5. Heavy Jump rope, 27lb Kettle bell rows, Speed Rope, 20lb weighted Sit-ups.
    The Wrap up – 3 Sunday Mornings and 10 burpees OYO
    Welcome first timer Mr. Rogers
    COT