F3 New Orleans

Tag: Bartman

  • Burpee Jacks at the Birdcage

    Pre-Thang

    27 PAX with 1 FNG managed to meet up on a windy, cool Wednesday morning. This is YHC’s first Q in 2019. Happy New Year!!! At 5:30, YHC gave his standard disclaimer and off went the PAX.

    Warm-ups

    Short mosey to the Fountain of Youth and did the following in cadence:

    SSHs x 20

    Windmills x10

    Overhead Claps x 10

    Seal Claps x 10

    Slow Low Squats x 10

    Picked a partner. Each team grabbed one coupon and jogged to the field in front of Audubon Zoo while holding the coupon overhead. Handed off the coupon to the partner if necessary so that he could do the same thing.

    Partner Workout

    Magically again, bunch of cones (dividing the field in halves) were set up in the middle of the field.

    Part 1 – Starting in the middle of the field, each PAX ran toward his baseline marked with cones (about 10 – 15 yards) and performed 2 burpee jacks (which is a burpee followed by a SSH) and ran back to the middle and performed 15 patty cake merkins with his partner, rinse and repeat with 10 reps, rinse and repeat with 5 reps.

    Part 2 – Starting in the middle of the field, each PAX ran toward his baseline with 2 burpee jacks and back to the middle and performed 15 synchronize big boy sit ups. Rinse and repeat with 10 and 5 reps.

    Part 3 – Starting in the middle of the field, each PAX started off by running toward his baseline with 2 burpee jacks and back to the middle and performed 80 Thrusters as a team. While one PAX was thrustering (made up verb), the other PAX was in Al Gore squat position. Every time a PAX had to hand off the coupon to the other PAX and flap jack the exercise, each had to run to his baseline and performed 2 burpee jacks and ran back to the middle before the other PAX could do the thrusters. Rinse and repeat until 80 thrusters were completed by the team.

    Part 4 – Starting in the middle of the field, each PAX started off by running toward his baseline with 2 burpee jacks and back to the middle and each team performed 200 Curls for the ladies (not girls). One PAX was doing the curls while the other one was in the reverse plank position. Every time a PAX had to hand off the coupon to the other PAX and flap jack the exercise, each had to run to his baseline and performed 2 burpee jacks and ran back to the middle before the other PAX could do the curls. Rinse and repeat until 200 curls were done by the team.

    Part 5 – Same layout as Part 3 and 4 except the team had to complete 40 manmakers (burpees with lifting the block overhead at the end) While one PAX was manmaking (loving these made up verbs), the other PAX was in low plank position.

    When finished, moseyed back with coupon overhead to the Fountain of Youth. Placed the coupons back to their beloved home behind the fountain.

    2 Minutes of Mary

    Flutterkicks x 20 IC

    Dying Cockroach x 20 IC

    Moseyed back to the flag right at 6:15 a.m.

    COT
     Count-O-Rama 27PAX, Name-O-Rama, announcements, intentions. 1 FNG (Smalls). Smalls is a reference from an early 90’s movie Sandlot, which is about a group of young kids playing baseball. FNG’s real name is Ryan Mattingly. More importantly, he’s opposite of being small. “You are killing me Smalls!” I assume that’s similar to how Shorty got his F3 name. Our thoughts and prayers for one of King Kong’s 2.0’s upcoming allergy test-hoping for great results without any major reaction. We pray for a Saints victory over the Eagles on Playoffs Sunday.

    Our thoughts and prayers for Mathlete and his family. RIP Terabyte. Really a sad day to hear of an F3 brother passing away this morning. Mathlete – We pray for mental and physical strength to you, your family, and friends. No one can ever prepare you for losing a family member. Only family and close friends and time can slowly heal the wounds. The response and prayers in Mumblechatter sum up why I’m glad to be part of F3. When we see one of our brothers in a bad place, we offer our help, if we can. Thank You all again for the opportunity to lead. Always a pleasure and honor to workout with the PAX. SYITG

    King Kong


  • The Skinny – Challenge to Change

    I feel one of the core foundations of F3 is based in this mindset;”Challenge to Change”!  If you read nothing more, I want to encourage you to step up and sign up to Q a work out with the mindset of at least 1 per month!

    Due the “long” drive from Metry and a blocked road, the Q rolled in hot….dropping keys walking into the circle to give a disclaimer; essentially work out at your own risk!  The “push yourself but don’t hurt yourself notation was given BUT with the following thought….don’t sell yourself short on working hard just because something is uncomfortable.

    Q had pax break up into 2 groups – Mosey to the levee.  Crossing the tracks into the muck the F3 mindset of “embracing the suck” was thrown out.

    Circle Up for warm up: All in Cadence

    SSH x 16

    Toe touch down 3 count up rep count

    Side lung x 16

    Windmill x 16

    1st Initiative x 2

    • 5 squat jumps
    • Sprint up the levee
    • Walk down the otherside
    • 5 Switch Leg Jump Lunges
    • Sprint up the levee
    • Repeat

    45 sec plank

    2nd Initiative x 2

    • 5 Merkins with double climber (both feet to chest)
    • Sprint up the levee
    • Walk down the other side
    • Repeat 5 Merkin/Double climber
    • Sprint up the levee
    • Walk-down
    • Repeat

    45 Sec Plank

    3rd Initiative – 6 – 1 to

    • Start with 1 Burpee
    • Bearcrawl Up the levee
    • On top of the levee 5 PlankJacks
    • Run Down Backside
    • 5 Shoulder Press
    • Quadrafilla (run backwards up the levee)
    • On top of the levee 5 PlankJacks
    • Run Down Frontside
    • Repeat starting with 2 Burpees, 3 Burpees, 4, then 5

    4th Initiative – Partner Up x 4 (each Pax flip flops activity)

    • Partner plank taps x 5
    • Pax 1 holds feet of Pax 2 who wheelbarrows up the levee
    • Both Pax completes 3 Jump Squats
    • Run down the levee
    • Repeat until both have wheelbarrows up  2 times

    5th Initiative – Accountability EMOM (Every Minute on the Minute)

    • Q set the timer 5 running minutes
    • 5 Decline Merkins
    • Run up and over levee
    • 5 Prisoner opposite leg up downs
    • Run up and over levee
    • Any time remaining on the minute is rest – Start again 2nd minute

    Q stopped the Pax at 4 minutes as we only had 5 minutes to return

    Q formed Pax into 2 columns (“lines” per Mariah) for an Indian run back to the flag.

    30 secs and few Pax behind – 3 Purpees then down to a plank hold until the 6 arrived.

    Count off – Name O – Announcements – Intentions

    Prayer – Take nothing for granted – give thanks as well as give service to others.  Open your heart to giving and receiving forgiveness.

    Challenge yourself to lead – sign up to Q – if you need help there are plenty among your F3 brothers who would eagerly provide support and recommendations.

    Thank you Yankee for staying to help put the Pax name list together.

    On top of the levee 5 PlankJacks

    Run Down Frontside

    Repeat starting with 2 Burpees, 3 Burpees, 4, then 5

  • 2019 Wolfpack Mountain

    Seeing that I never Q’ed Wolfpack Mountan…ever! I decided to start 2019 a little differently. In fact, I have never Q’ed any uptown AO since the 2014 beginning of F3 or my second beginning in Sept. 2016. That’s an entirely different story for another time. Anyway, T-Claps to Yankee’s text reminding me of my date with destiny.

    WARMUP

    With 32 Pax strong, “we don’t need no stinking warmup.” I give a protracted disclaimer and we start with 10 burpees with much groaning and mumbling. After ignoring the uptown mumblechatter, I follow up with 9 burpees for a total of 19 for 2019. After we finish the warmup, we run to the base of the mountain.

    THE THANG

    We partner up and PAX 1 proceeds to run up the mountain backwards while PAX 2 does 5 burpees and sprints to catch up with PAX 1 and tags to switch until we get to Floor 4. From there, we take the steps to the top (skip 1-2 steps to make it harder)

    We circle up for a little modified ‘Suck’. 2 minutes of SSH, Merkins and Jump Squats with a 1 minute cool down x 2. I had a little hiccup with my timer and only did a follow up 1 minute suck.

    PAX 1 bear crawls about 40 yds while PAX 2 does Red Sun Supermans. After that cycle, PAX 1 does walking lunges while PAX 2 does wife pleasers.

    6 MOM – 30 LBC, 20 Dying Cockroaches, 20 Hello Dolly and 20 Flutter Kicks x IC

    With time running out, we proceed to do 25 Red Bull Smurf Jacks and 10 Merkins all IC. I’m hoping to get to 50 Red Bull Smurf Jacks one day but I digress. With 5 minutes left, we had back to the Virtual Flag

    COUNTOFF, NAMERAMA, COT

    With 32 strong, I was very honored by the showing and greatly appreciated the Uptown Pax accepting the leadership of a Lakeview foreigner. We welcomed two (2) doctors that Nip Tuck EHed and I hope that Quincy M.D. and Bonez make it back. Grateful for my brotherhood of F3 and prayers for God’s peace for those dealing with illnesses and the supernatural grace to lead well. May God bless your influence in 2019!

  • CBGB Block Party

    CBGB Block Party

    YHC has appreciated the staged “coupons” at the Skinny and Birdcage, and after some creative festivities by Medulla Oblongata (see Halloween and Christmas) thought it appropriate to greet the new year with 36lb CMUs. Disclaimer, block party announcement and we’re off.

    1. WARM UP
      Mosey the parking lot, back behind the bandstand. Up and over. Then 20 SSH IC, 20 Mountain climbers IC, 20 Peter Parkers IC, followed by 50 LBCs OYO.
    2. THANG 1 – A BLIMPS at the lightpost intervals, followed by….another BLIMPS across magazine to the CMU honeyhole.
    3. WARM UP 2 – Circle up for a Block warm up. (10) 4-count IC clean and press left shoulder, then (10) 4-count IC clean and press right shoulder, followed by (20) Chest Press OYO
    4. THANG 2 – One block exercises – PAX paired up for CBGB (Curls, Blockbys, Goblet Squats, B-rows ), one PAX lifts while the other carries the block up to one light and back and flapjack , two cycles on each.
    5. THANG 3 – Two block exercises. YHC demo’d some lego configurations of the CMUs to do Merks and Dips. Pax stayed in pairs. One PAX appreciates the gravity of the block while the other runs agassi suicides (1 then 2 lights), flapjack, two cycles
    6. THANG 4 – Three block exercises – The PAX reorg’ed into 3 PAX groups (surprisingly quickly!) while YHC demo’d Bulgariann split leg lunges (one leg on a 2 CMU stack, while holding a 3rd) and kettle bell swings (feet a bit wider than shoulder width on 2 CMUs, while kettle swinging a 3rd). Two PAX run two light agassis, while 3rd appreciates the block. Flapjack till all PAX had their go.

    There was mumble chatter about the time so YHC through in some impromptu coupon cool-down. 10 4count curls IC, 10 4count overhead press IC, 10 4count kettle swings IC. At about count 3, YHC realized there is no good rhythm for 4 count kettle swings and settled for sloppy syncopation instead.

    Then we returned the block to their resting places, moseyed back to the flag for count-off, name-0-rama, announcements and prayer. Thankful in the New Year. Not much running today but enough fun to get the heart pumping.

  • BASIL the Skinny Elf

    BASIL the Skinny Elf

    YHC is rarely able to make a Monday beatdown due to work. As a matter of fact, YHC has only made three Rock City beatdowns, with one of those as the Q. With YHC taking today off, it was the perfect opportunity to take advantage of attending the Skinny. Upon looking at the Q list and seeing Douille lined up to lead, YHC asked if he would allow this Pax to take the helm. The Mighty Douille obliged and YHC was all set up to Q. This request took place at the Mothership. A few minutes later, YHC realized he had never even posted at the Skinny. YHC arrived a few minutes early to find the Audubon Zoo grassy areas muddy and nearly unusable. YHC asked Douille where we normally warmed up at, and he pointed in exactly the opposite direction of YHC’s plan. So much for a standard Skinny…..

    With 3 minutes to go, there were only about 5 Pax on site. With 2 minutes to go, a parade of cars flooded the parking lot, suddenly making us 18 strong. It was time to get down to business. YHC thanked Douille for allowing me the opportunity to lead, then introduced the Pax to Santa’s Chief Elf, Basil. Basil wasn’t with us, but the Pax would soon get to know each letter of his name.

    Brief Disclaimer, and a mosey across Magazine to the driest grassy area we could find at the zoo.

    Warmup
    SSH IC x 31
    IW IC x 15
    Arm Circles IC x 10 Fwd and 10 Bwd
    Peter Parker IC x 20
    Mountain Climber IC x 20
    Parker Peter IC x 20
    Grass Grabbers IC x 10

    First COP
    The first letter of Basil is B!  We can’t forget about Santa though.  SSH for Santa and Burpees for Basil!

    SSH IC x 5 followed by 10 Burpees OYO

    SSH IC x 5 followed by 9 Burpees OYO

    SSH IC x 5 followed by 8 Burpees OYO

    SSH IC x 5 followed by 7 Burpees OYO

    SSH IC x 5 followed by 6 Burpees OYO

    SSH IC x 5 followed by 5 Burpees OYO

    SSH IC x 5 followed by 4 Burpees OYO

    SSH IC x 5 followed by 3 Burpees OYO

    SSH IC x 5 followed by 2 Burpees OYO

    SSH IC x 5 followed by 10 Burpees OYO

    This was a real Crowdpleaser! Lots of Mumblechatter about No Burpee Mondays….

    Now for the A in Basil…..Agassis…aka Suicides! YHC had some cones set up in the parking lot.

    Sprint to first line and back – 5 merkins, Sprint to Half way and back – 5 merkins, Sprint to 3rd line and back – 5 merkins, sprint full length and back – 5 merkins. The Pax was thrown off by only one set, but YHC had more to get to!

    Time for the S in Basil…..The Suck! Circle up on the somewhat dry grassy area. SSH x 6, Jump Squats x 6, Merkins x 6. Repeat as many times as possible in 3 minutes, calling out each round as it gets completed. Completed two rounds with one minute rest between them.

    The I in Basil is for Indian Run. Two column Indian Run back to the gathering area.

    The L in Basil stands for Ladder Merkins…..it’s the best I could do. Start at first light post, run to second and do 20 merkins, return to first light post and do 19 merkins, then back to second for 18 and so on back and forth. We made it to 17 when YHC realized this would take way too long to complete. Quick audible, as well as Drew Brees calls ’em, and we finished with 5 Burpees at light post one, and 5 Burpees at Light post two.

    6 Minutes for Mary

    Tin Snips IC x 20
    Flutter Kicks IC x 20
    Hello Dolly IC x 20
    LBC's IC x 20
    penguins IC x 20
    Dying Cockroach IC x 20
    American Hammer IC x 10

    COT for Count off, Name-o-Rama, Announcements, Intentions, and closed with a prayer to the Sky Q.

    Special thanks to Douille for allowing me to take the Q, and a big thank you to the awesome Uptown Crew for posting with me today.

    In a new turn of events, 9 Lives was dubbed Meow Meow, which he announced as his new F3 name during Name-O-Rama…..Who is YHC to object?

    Coffeeteria at PJ’s was a great experience as always, with some great F2!

    SYITG!

  • 12 days of Christmas – again

    A chilly 46 degrees and windy means a cold mountain at the top of Wolfpack Mtn. I had a few ideas in my head but I waited until the PAX gathered before committing to a plan for the whole workout. El Wire greeted me with his classic – he Yankee is that the North star?

    It was so wet on the Avenue I decided to skip a classic Tinkles move by Blimping on the avenue – instead we went straight to the base of WOLFPACK MTN.

    We circled for a warmup – SSH x 20, Hillbillies x 20, Mtn Climbers x 20 and Imperial Walker Squats x 20.

    Then the thang. We did an Indian run up the Mountain. Each of the 2 lines had a football. The first guy would throw the football back to the 6. The 6 would sprint to the front of the line with his football. Then he would throw the football back to the six. If the football was dropped the punishment was 3 burpees. Team one only did 6 burpees up the mountain. Team two did 15 burpees up the mountain.

    Once we got to the top we circled up for a 12 days of Christmas replay.

    1. Burpees
    2. 2 V-Ups
    3. Peter Parkers
    4. FLutter Kicks **After this we did a lap down/up the stairs
    5. Rising Suns
    6. Dying Bugs
    7. Plack Jacks
    8. Bycicles **After this we did a lap down/up the stairs
    9. Merks
    10. Russian Twists
    11. Low Country Crab
    12. Burpees

    We finished with 5 min left – ran to the benches and we did a side crunch exercise that I wanted to try — 10 OYO on each side. Not sure if that exercise is for everyone.

    This was my last Q of 2018. I enjoyed being with you guys – I appreciate the accountability. We prayed for digits and her PAX and family in South Carolina.

    Merry Christmas you filthy animals!


  • The PAX – Naughty or Nice?

    After a quick disclaimer, the PAX made the mosey to the soggy green space in front of TU for a quick warm up.

    SSH – 25
    Imperial Walkers – 25
    Windmills – 15
    Arm Circles F/B – 10

    With the PAX carrying an obvious naughty designation from Kris Kringle himself, we proceeded to find our first of three lumps of coal at the corner of CalhounSt. and St.Charles Ave. The PAX broke into 3 groups and did the exercises listed below. The groups rotated through each station, and the Burpee group had the count.

    Burpees – 20 (count)
    Lunges
    LBCs

    The PAX moseyed from there to the big mountain, where we gathered into 3 lines, and did an Indian run to level 4 where our second lump of coal was waiting. Each line was assigned the following exercises, the burpee group had the count, and the groups rotated through each station.

    Burpees – 20 (count)
    Low Slow Squats
    American Hammers

    Once complete, the PAX formed 3 lines again and completed an Indian run to the top of the mountain where lump of coal number three was discovered. The following exercises where completed in the same fashion as previous stations. Santa gave the winey PAX a break with only 15 burpees.

    Burpees – 15 (count)
    Al Gores
    Flutter kicks

    The PAX went down to the benches via the stairwell where we did the following:

    Incline Merkins – 20
    Right and Left leg step ups – 15 each

    The PAX moseyed back to the flag for some brief stretching before announcements, name-o-Rama, and a prayer. We welcomed one FNG, Tom Patrias, who is now referred to as Mudbug!

  • Rarajipari on WPM

    I took the Q this am bc I have been dying to try some Rarajipari after Hawgcycle told me about playing it in City Park for the 610 Stomp.

    We showed up for a hot 68 degree AM in the gloom.  We had a FNG – (CHIHUAHUA) named after the province in Mexico that is home of the Tarahumara people who invented this game.   He was wearing a Bulldawg shirt so clearly this is a man of great taste and pedigree.  Thanks to Brown Bag for EH’ing him!

    We gave the disclaimer and headed directly to Wolfpack Mtn.  I picked up a bucket of balls on the way.

    At the base of WPM  SSH x 20 IC,  Dying Roach x 20, Imperial Walker Squats x 20, and Mtn Climbers x 20

    Partnered up – got a ball and started to play RARAJIPARI on our way up the MTN.  At each end of the garage we did 10 merks.  Congrats to the winners Sandbar and Saban who won the race up the MTN.

    At the top of the MTN.  We circled up for Peter Parkers x 20, Flutters x 20, Parker Peters x 20 and Hip Dips each side x 10 each.

    Then we got a new partner and went down the garage with 5 squat jumps at each side.  This in hindsight was probably a bad exercise choice. –  Most of the PAX did their jumps with their  back to the balls still rolling down the MTN.  A couple of near missed ankle injuries – as far as I know – no injuires occured.

    Congrats to Mariah and Peppa for winnning the race down.  It certainly helped that their ball plummeted over the edge to the bottom floor from 6 stories up.

    At the base – we put the balls in the bucket and ran to the benches.  At the benches we did x 20 shoulder taps x 20 power ups left and right, and x 20 dips.

    We sealed the deal with x 15 low country crab in cadence.

    Then we hustled back to the FLAG.  If you got to the FLAG before the 6 each PAX knocked out a  BLIMP or as far as he could get.

    Announcements:  Tree sale at HNJ tonight!, Lycee is having a Christmas Market Saturday

    Thanks for letting me Q – I’m looking forward to a Flaming Lips beatdown next Friday!

     

  • 21s on the river

    It was cold morning so after dodging a bus on magazine st, we warmed up with twenty ones at the zoo, dips and LBCs. And we went on a leisurely mosey down to the river for some more twenty ones of mericans and real Freddie Mercury’s. The fearless Q bit the dust during some brad jumps and we ran out of time before the planned grand finale. We finished up with a hustle back to home plate. Pax were Seaman, King Kong, Mariah, Slick, Angie’s List, landing strip, medula, El wire, 86, po boy, Gabrielle, Chiquita, jingle Vader, Bart Man, Peppa, Saban, g-spot.

  • Getting back to Skinny

    This morning we pushed ourselves for a long lap around Audubon and The Fly – almost 3.5 miles.  Nice work, men.

    We started out with some warmups in place:

    • 20 x SSH
    • 10 seconds of left-leg-over-right followed by 10 of right-over-left
    • 10 x windmills

    We then did single line Indian Run to the benches in the front of the park for some more exercises:

    • 20 x step ups per leg
    • 20 x power ups per leg

    We then jogged 3 x running men and sprinted 1 x running men until we got to the pull up bars.  We split up into four groups for the following:

    • Group 1: 15 seconds of flexed hang from the pull up bars (this was the count)
    • Group 2: high plank
    • Group 3: mission impossible plank
    • Group 4: pickle pounders

    We then double line Indian ran across Magazine Street and into The Fly.  We stopped a few times for sets of 5 x burpees then circled up opposite the fields outside Children’s Hospital for one more round of exercise/Mary:

    • Ring of fire building up to 5 x merkins
    • 10 x LBCs
    • 10 x LBTs

    That got us to about 0611, so we moseyed on back to the flag, arriving just in time.  A solid 3.37 miles was completed by all PAX – a great start to Thanksgiving week. We crossed paths with the imminently well mannered Tulane Army ROTC a few times this morning.  Had me wondering how interactions will go with them following this weekend’s Tulane-Navy game…

    Happy Thanksgiving, everyone.