F3 New Orleans

Tag: Belloq

  • Sleigh Ride on Christmas morning – from Fracsac

    Christmas morning, pulled up to Pontiff with no pax in sight. 0729, still alone. Contemplating running on the track or heading home. 0730 another set of headlights show up with Charmin DR from Houston. Belloq soon followed.

    Disclaimer with a shovel flag planted.

    Warmup.

    Thang 1. Sleigh ride. Pull the sandbag 80 yards and back with the rope. Squats and jump rope were the other stations.
    Change to carrying sandbag 80 yards and back.

    Thang 2. Twelve days of Christmas.

    CoT

    Coffeteria at Starbucks.

    SYITG

  • 5 Minutes of PT and 40 Minutes of Hell – from Hawgcycle

    Conditions: Clear and 46 degrees. Feels like 42. Humidity 75%. Wind 7 mph from ENE.

    Grabbed the Q last night. Knowing that we would be on the Blue Devils’ field reminded me that The Hogs will be hosting Duke Wednesday night at Bud Walton. Which then took me back to the glory days of Razorback Basketball and the 94 National Championship win over Duke under the direction of Nolan Richardson. That led me to thinking about the 40 Minutes of Hell defense he installed in the late 80s and early 90s. Then I remembered that I had seen a workout in the F3Nation Exicon called the Nolan Richardson aka 40 Minutes of Hell. That’s how you plan a workout.

    Been a while since I have given the disclaimer. Stumbled through it as normal and did a warm-up lap. Tenderloin, Scantron, and Rou left to do their own thing. The rest of us circled up in the center of the field (not the exact center and not exactly a circle as made clear by the F3 Nola compliance department). Did 15 SSHs and then much to everyone’s delight we went through the PT regimen for my groin issue: Lunges, Suzanne Sommers, Wife Pleasers, and Leg Lifts. A couple of these exercises required full body contact with the frosty field. #crowdpleaser

    Then jog to the goal line for 40 minutes of Hell. It’s a lot like Dora. Partner up and complete the rep count as a team. While Pax 1 does the prescribed exercise, Pax 2 backpedals 50 yards, does a Bobby Hurley…scratch that….does a Scotty Thurman, and then runs back to the goal line.

    150 burpees, 300 squats, 150 Big Bois, 300 Arm Circles, 150 Merkins, 300 Imperial Walkers.

    We didn’t quit get through the entire set. Probably a bad omen for tonight’s game.

    I didn’t have a shovel flag this morning, which is a Q fail. Fortunately Belloq came to the rescue. He wore his 1991 American Flag leather jacket and stood patiently in place during the workout. He was there guiding us home at the end. #HIM.

  • How many Donkey Kicks can we do? – from Pool Boy

    Woke up to a light drizzle and thought the PAX count would be low but I was wrong. This group is tenacious! Disclaimer and then Mosey to the rocks.

    Warmups consisted of SSH’s, Imperial Walkers, Hillbillies, Grass grabbers, Mountain Climbers, Abe Vigodas, and 10 merkins.

    Mosey to the gym with a medium size rock –
    For 15 minutes we worked individually:
    10 Donkey Kicks
    10 Calf Raises with Rock
    10 Curls
    10 LBC’s with rock
    Run around the gym.
    Rinse and Repeat

    Partner sets-
    Set 1 – 75 Donkey Kicks. Partner runs around gym
    Set 2 – 75 Calf Raises with Rock. Partner runs around gym
    Set 3 – 75 Curls. Partner runs around gym
    Set 4 – 75 LBC’s with Rock. Partner runs around gym.

    Finish with some merkins and squats in the parking lot.

    COT – Many prayers were lifted up by the PAX.
    Thanks for showing up.

  • Trading places. – from Charmin

    YHC took a different route today, choosing to go with the KNOTers. There were a cornucopia of conversations, from what planets were in the sky, to ways to increase tibia torsion, and the downsides of being a bitcoin mining owner.

    When we came back with mi it’s to spare and saw the runners stretching so maybe they decided not to run. Their leader Pai Gow wasn’t there to tell them what to do so who knows.

    Ended with a COT where we prayed for those suffering.

  • Sabbath Day! – from Vagabond

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

  • Kotter Thursday – from Bolt

    Knowing another man was counting on me to keep him accountable kept me accountable and kept me from fart sacking. This is what’s valuable about F3. Two ran, three walked, four rucked, and all were accountable.

  • Simple Stomp (610 Stomp 2022-12-20) – from Catfish

    Chilly and moist at the 610 Stomp with 7 PAX.

    Did a simple run – 20 minutes out, 20 minutes back along the Marconi route. Back to starting point for flutter kicks (in cadence x 20), crunchy frogs (in cadence x 20), and LBTs (in cadence x 20). Did some leg and hip stretches to finish out, then COT.

  • #F3Counts – from Hawgcycle

    Conditions: Perfect – Clear and 65 degrees. 83% humidity. Wind from the ENE at 4 m/h

    Pax: Belloq, Fastest of Taxes, Glitter Balls, HG, Heisenberg, Hokie, Mahatma, Pool Boy (FNG), Tiny Dancer, Triple Shift, Vagabond, War Eagle, YHC

    Warm-Up
    • SSH x 30; Imperial Walkers x 20; Don Quixote x 10; Low Slow Squats x 15; Merkins x 10; Peter Parker x 15; Parker Peter x 15
    • Bat Wings: Forward Arm Circles x 20; Reverse Arm Circles x -2; Seal Claps x 20; Overhead Claps x 20, Moroccan Night Clubs x 20

    The Thang

    Animals on Parade (20 Yards Each) – Bear Crawl, Crab Walk, Leap Frog with Partner, Inchworm, Kong

    Mosey to the Rock Pile and select a rock.

    Counting Exercises
    • 2 count Rock Merkins x 15
    • 4 count Squats x 10
    • 6 count Catalina Wine Mixers with feet on rock x 10
    • 8 count rock builders x 10
    • 10 count Squat-Curl-Press-Curl-Squat x 10
    • 12 count Around the World Lunges x 10

    Mosey back toward the flag for Rock Toss – Partner up and chunk the biggest rock you have back and forth over the fence to one another. About 5 minutes.

    Return rocks to the Rock Pile and do 20 reps of Crunchy Frog

    Horses to stable back to the flag

    NMM
    • Welcome to our FNG Pool Boy Eh’d by Glitter Balls.
    • It was great to see Vagabond back out there. True to his name he kind of wandered around the playground.
    • I left the SSHs one short this morning. Off my game.
    • I knew Bat Wings was a #CrowdPleaser, but I didn’t realize how much. Mahatma made his disdain known just in case anyone was wondering. I had planned to go even further, but I was satisfied once Triple and War Eagle started jawing at each other about perseverance and form.
    • Fracsac and Bolt weren’t in attendance, so I felt fine calling Moroccan Night Clubs. Dancing was highly discouraged, although Tiny Dancer flashed a little preview of what he is capable of. Frac is not in the same league, but who is?
    • There was discussion as to whether crabs and inchworms are animals. The answer is yes. An animal is any living organism that feeds on organic matter, typically having specialized sense organs and nervous system and able to respond rapidly to stimuli. Basically, if you can pronounce it and it ain’t a plant or toe fungus, it’s an animal.
    • My 12 year old daughter has been mopping the floor with me at Equations – a math game she plays at school that involves a bunch of dice, numbers, operations, solutions, etc. I need to practice my counting skills. Hence the different cadences. IN
    • The Rock Toss was an oldie but a goodie. I’m pretty sure I am going to be feeling it over the next couple of days. No one ended up with dog feces on their face today. That’s always a win.
    • At one time I had the password to the F3 NOLA Twitter Account. Unfortunately I am now locked out, because there are some movie trailers I would like to post. Back when I had access it was common for different regions to tweet out the number of pax that posted that day and hashtag it with #F3Counts. It was a pun. I probably don’t need to explain it. A lot of people didn’t realize it was used to post actual counts. So you would often see it used when someone would post something meaningful about F3. They may have missed the pun, but they understood the important part. F3 has value. It is significant. It counts. That fact was on full display today. We had a new guy post. He was invited by a man that has been posting for two months and already realizes that everyone needs this. We had a few guys too injured to do the full bootcamp. They showed up and did what they could because they realize how important it is. We had a recent kotter that realizes he needs it again and is committed to returning. He held up his commitment this morning by starting the second week of his return. I had friends there today that I have been sharing the morning with for 5, 6, even 7 years. Where else do we get that? The physical fitness is significant. More significant are the friendships. And even more significant is the spiritual growth and the opportunity to be a part of something. Sometimes we have trouble keeping up, sometimes we have to modify, and sometimes we get off cadence. But it’s good to know we can rely on F3 to be there when we need it. Let’s do our part to make sure F3 always Counts.

  • Fitdeck – from Heisenberg

    On Saturday YHC learned the site Q, FracSack, would be down range on Sunday taking the M and 2.O to a concert by a band named BlackPink in Houston. Evidently, BlackPink is a South Korean girl group.
    I was pleased to be greeted by Hokie and Belloc. Belloc still under doctors’ orders, left to get in his steps. So Hokie and I faced the bacon and started the warm-up.
    Warm Up – Imperial Walkers, As we were completing the Imperial Walkers in the distance, we saw Surge carrying what appeared to be two thermoses. Hokie thought maybe Surge had coffee and water. But, evidently, the dark thermos was a kettlebell. Grass Grabbers, Side Straddle Hops.
    The Thang – FitDeck
    What is a Fit Deck? – Featured on Season 5 of SharkTank – FitDeck is a 56-card deck featuring bodyweight exercises designed for a whole-body workout routine. It was created by Phil Black, a Navy Seal, and Columbia Business School graduate. Per my Amazon order history, I purchased it in 2008. Evidently, Phil was unsuccessful in getting a shark to invest, and FitDeck is no more. This was probably the 2nd time using the FitDeck.
    These were the exercises we completed. All were done in cadence or for a set time or distance determined by YHC.
    Kick Backs, Crunches, Wide Squats, Belly Angels, Bear Crawl, Lizards, Oblige Bridge, Diamond Merkins, Crab Crawl, Side Leg Lifts, Side Crunches, Star Jumps, Wall Sits, Half Sit Ups, Fire Hydrants, 8 Count Body Builders, Flutter Kicks, Lunge Walk, Squats, Arm Rotations, Reverse Crunches, Superman, Chasing Rabbits aka Mountain Climbers, Reach Ups – two-handed Dying Cockroach,
    With a few minutes to go, we headed to the back of the museum for the mandatory Sunday Mornings.
    Sunday Mornings x 5

    COT
    We had special intentions for those that are healing and hurting and Surge’s Mother-in-Law and her cancer treatment.

    Coffeteria at PJ’s, where we were joined by Triple Shift.

  • Not going to follow the rules – from Mambi

    Met at the normal meeting place.
    Gave the disclaimer and instructed PAX to head to the middle of the football field at Pontiff.

    Hokie and Belloq separated from the group for a recovery workout.

    A line from Fracsac’s BB, “Warmup with the regular stuff.”

    Mosey to the nearest bench area. For Left step-ups, dips, and right leg step-ups. 16,12,8,4 reps.
    Mosey to the front of the Gym (or back side) calf raises 3 different ways, merkins, 3 different ways. 16,12,8,4 reps.
    Mosey to the next bench area. Deconstructed Burpee 3 different parts, Mary, 3 different exercises. 16,12,8,4 reps.
    Mosey back to football field. Finished with suicides and a long sprint the length of the football field.
    COT

    Thank you everyone for posting and for your thoughts and prayers.

    One night I dreamed a dream.
    As I was walking along the beach with my Lord.
    Across the dark sky flashed scenes from my life.
    For each scene, I noticed two sets of footprints in the sand,
    One belonging to me and one to my Lord.
    After the last scene of my life flashed before me,
    I looked back at the footprints in the sand.
    I noticed that at many times along the path of my life,
    especially at the very lowest and saddest times,
    there was only one set of footprints.
    This really troubled me, so I asked the Lord about it.
    “Lord, you said once I decided to follow you,
    You’d walk with me all the way.
    But I noticed that during the saddest and most troublesome times of my life,
    there was only one set of footprints.
    I don’t understand why, when I needed You the most, You would leave me.”
    He whispered, “My precious child, I love you and will never leave you
    Never, ever, during your trials and testings.
    When you saw only one set of footprints,
    It was then that I carried you.”

    God Bless.