F3 New Orleans

Tag: Ballast

  • Casino games – from Fracsac

    8 pax showed up and got stronger at the Mothership. Here’s what went down:

    Mosey to the peristyle for a warmup consisting of regular stuff.

    Mosey to the great lawn for some BLIMPS using the corners as the markers. Mosey and lung walks were MoT.

    Partner up and play some casino games. Run to opposite corner, 5 burpees, then back to middle. Share a card number selected with non partner to keep in honest. Add cards together and team closest to 21 w/o going over wins the round and chooses an exercise. 4 rounds total.

    Ring of Fire with squats and ‘mericans

    Finish off with 21s doing LBCs and jump squats.

    CoT

    Coffeteria

    SYITG

  • 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 Renni Rides Again – from Fracsac

    4 Pax strong at the Renaissance. Warmup with regular stuff facing the bacon. Route 66 with burpees at the light posts. Follow up with some ring of Fire at the Singing Oak. Stopped off for step ups and dips on the board walk, then ‘mericans at the steps of NOMA.
    Ended with 5 Sunday mornings and 5 minutes of Mary.

    CoT

    SYITG

  • Yippee! – from Rudy

    7 PAX (5 on time, 2 stragglers) at the Mothership for the annual Yippee Bag! Hot Hot Hot.

    Warm Up on the field. No one seems brave enough to tackle the Yippee Bag as we go through stretches, some SSH, some IW and some Peter Parkers. OH WAIT. Catfish breaks the ice and pulls the “20 Low Slow Squats for the Q”. So while YHC does that, Catfish leads the Peter Parkers.

    The Thang

    11s, with Sit Ups and Jump Squats. Intermingled are Lunges for the Q, Ring of Fire, Balast dares to reach in and immediately regrets it, as he pulls the “10 8 count for You” card. Bongo draws the “Tag” card, and its on! Game of Tag while PAX continue trying to complete 11s (El Guapo is still it). Snooze draws the “1 lap for a PAX” and nominates himself. I guess he thinks running is better than Jump Squats.

    Finish up, close up the bag and mosey over to the Rock Pile. Grab a Rock.

    First thing with the rock is a repeat of Friday’s rifle carry. The distance was shorter – maybe 200 yards? To the stop sign and back. Go!

    After that, circle up for some Press/Curl/Row combos, along with some Yippee treats. Catfish defeats RevIt in a “Hold your breath” challenge. Bongo and Catfish get Wacky Jacks x20. YHC gets 20 BBSU. And a partner-up back-to-back Peoples Chair. Put the rocks back, head to the museum.

    At the museum side stairs – Tooth Fairy is the timer (increasing Irkins up the steps), while another group does peoples chair and another does LBCs. Interruptions for 10 8 count BBs for everyone, then 1 lap around the museum. Mosey back to the flag.

    COT: prayers for Bongo’s co-worker and a cancer diagnosis. Continued prayers for Saban’s mother and family.

    Thanks everyone for putting up with YHC during the birthday week Q bonanza!

  • 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!

  • 7 Years of Acceleration and Growth – from Fracsac

    The last 7 years of my life have been my best years thanks to joining F3 and engaging in workouts, CSAUPs and F2 events with the HIMs of F3 Nola. To celebrate, YHC signed up to Q the Mothership.

    Brief disclaimer followed by a mosey to the great lawn for a warmup with regular stuff, including 31 SSH. The question surfaced about 31 and how that is divisible by 7. Patience grasshoppers.

    Mosey to the red baseball diamond near the Stadium for some 7 of Diamonds!

    Round 1 – 7 burpees at each base OYO
    Round 2 – 14 Flutter kicks IC
    Round 3 – 21 Superman at home and 2nd. 21 ‘mericans at 1st and 3rd.
    Round 4 – 28 LBTs, LBCs, dying cockroaches and Hello Dolly’s.

    Because someone….eh em Rudy….attempted to evade the sugar cookie style evolution, high knee burpee penalty in the middle.
    Just to make sure we were all good and coated, army crawl from home plate to pitchers mound.

    Mosey back to flag, stopping at the Tool Wall for calf raises and monkey humpers per pax request.

    Set up some cones in the grassy spot behind the flag and do SSH mind games. Count SSH IC followed by silent set count with all pax to stop with Q or suffer penalties. We had 3 rounds of high knee burpees. Time to move on.

    Ultimate pass football in the cones. 5 passes equals a point. This really kept the heart rate elevated.

    COT followed by Coffeteria where Triple Shift joined us.

    I’m blessed to have been brought into the F3 fold and I’m honored to know each of you. I love you men, and I look forward to accelerating for the next 7 years.

    SYITG

  • Tabata with the Bert Kaempfert Orchestra – from Heisenberg

    Warmup – In Cadence – Imperial Walkers 20, Grass Grabbers 15, Windmills 15, Arm Circles 11, SSH 31, 8-Count Body Builders – 10

    The thang
    10 stations 40 second workout with 20 seconds to rest and move.

    1.Curls – 30 lb ruck, 2. Flutter Kicks, 3. Kettle Bell Swings 4. Rows 60lb sand bag, 5. Big Boy Situps, 6. Step Ups with 20 lb ruck plate, 7. Plank, 8. Jump Rope with weighted 3lb rope, 9. Burpees, 10. 80Lb medicine ball carry/bear crawl push.

    We accomplished 2.5 rounds

    5 Sunday Mornings

    COT Prayer of gratitude for the wonderful music, prayers for healing for the M’s having surgery or illness, prayers for 2.0’s that are injured.
    Coffee PJ’s were we were joined by Triple Shift.

  • Sabbath Day! – from Vagabond

    Warmup, jump rope, pax choice with rock, Sunday mornings, plank

  • Spin the Bottle for Burpees – from Fracsac

    5 Pax kicked off the week right by posting to the Renaissance. With the Q sheet empty, YHC assumed that meant the pax deferred to the site Q. Challenge accepted!

    Warmup facing the bacon with regular stuff and ending with a couple rounds of 15 to 1.
    15 SSH and 1 burpee
    15 squats and 1 burpee

    Today is National Travel and Tourism Day. So we toured the Big lake with the Suck at the flowers followed by Step ups and dips at the boardwalk.

    Moved back to the field for spin the bottle. Cones set up on each end about 100 feet apart. 2 balls and a bottle in the middle. All stand around the bottle while 1 pax spins. Who it lands on has to grab a ball and throw it at a pax. If the bottle is between two pax, each grab a ball. All other pax run in the direction of a goal. If hit, 3 burpees for runners. If miss, 3 burpees for throwers.
    Finish with Sunday mornings and COT

    NMM

    Apparently May 7 is the birthday of New Orleans. Now you know.

    Midway through spin the bottle, YHC gave a pass to burpees for the pax that could say the full name of the inventor of the burpee. YHC was disappointed that nobody knew who he was. 10 burpees OYO.

    The 15 to 1 was to recognize the winner of the Kentucky Derby, Mage, that pulled it off with 15 to 1 odds. Maybe Mage was behind the 7 deaths last week?!?!

    SYITG