F3 New Orleans

Tag: Blanks

  • Hamilton v Burr

    As many New Orleanians might be aware, Hamilton has been playing at The Saenger for a 3 week run. As many F3ians might be aware, Da Parish and Rudy have a thing for musicals. So of course, the Hamilton workout was an obvious combination. And a plot was hatched – only publicized to those PAX that were In The Room Where It Happened….. So Hamilton and Burr signed up to Q the Mothership and Muscleship.

    6:29am, PAX loitering around both flags wondering who was stepping forward to claim the Q. Especially loud grumbling at the Mothership flag from Jingle Vader, who repeatedly expressed his dislike for all things in Pop Culture.

    6:30am, Rudy at Mothership and Parish at Muscleship give the disclaimers to PAX (most of whom seemed to be saying “Yeah, I figured.”). And both PAX took off to meet at the flag standing by a large box in the field in front of the museum.

    And what was in the box? No – this isn’t a Brad Pitt “What’s in the Box?” scene. Instead, it was the exercise gear for the Qs…

    And all the PAX grumbled and groaned, but still circled up in one large combined workout circle.

    The Warmup – Qs alternating exercise callouts

    • 16 SSH (Hamilton was 16 on arrival to US)
    • 7 Burpees OYO as we begin spelling out Burr
    • 21 Imperial Walkers (Hamilton was 21 when he became aide to Washington
    • Up/Downs to Burr’s cadence
    • 30 Peter Parkers (Hamilton was 30 at the Constitutional Convention
    • Rocky Balboas to more of Burr cadence

    Then (thanks to Mahatma’s good advice), PAX numbered off. 1s go with Hamilton (Rudy), 2s go with Burr (Parish). The Q vs Q Showdown begins…

    Burr – Round 1

    Dora 1-2-3 to Aaron Burr, Sir & My Shot. Pax 1 will perform the exercise while Pax 2 Burr Crawls to the 2nd tree & back.

    • Floyd Mayweather x 100 (2=1) – Hamilton upon meeting Burr advised he had recently punched the bursar of Princton
    • Squats x 200 – Burr advises Hamilton, Laurens, Mulligan & Lafayette that he’d rather sit than stand for the revolution
    • American Hammer x 300 – Hamilton does not throw away his shot and drops his American Hammer on Burr, Lafayette, Laurens & Mulligan

    MerKING Wave/Burr Crawl to You’ll be Back

    • While PlanKING during the song sung by King George, pax will do a MerKING wave (1 merkin performed in a wave around the circle). When the last pax merks, the entire circle will Burr Crawl clockwise 1 rotation. Repeat the MerKING wave with 2 merks, Burr Crawl, etc until song is complete.

    Mary to the song Guns & Ships.

    • Hold out your gun at Yorktown by holding a James Bond for :30 center/left/righ
    • Yorktown would not have been a victory w/out the French ships in the harbor. Hold your Boat/Canoe for :30 and finish out the song.

    Hamilton – Round 1

    Hamiltabata. 8 exercises, 45 seconds high intensity, 15 seconds of rest. To the songs Alexander Hamilton and My Shot

    • Happy Jacks (5 SSH, 2 Squat Jumps)
    • Absolution (8 count plank-position exercise)
    • Merkins
    • Imperial Squat Walkers
    • Lunges
    • T-Merkins
    • Outlaw
    • No Surrender (aka “The Genuflect”, in F3 Nola lexicon)

    20 Count

    To the 2:30 song Aaron Burr: Burpees. OYO. Go. Until the song ends. Yes, grumbly PAX – I mean it. Till the song ends.

    20 Count

    Mosey to the fountain for a version of the Cabinet Battle.

    • PAX 1 planks
    • PAX 2 dips x30 – with feet on PAX 1 back.
    • Flapjack.
    • Flapjack for x20
    • Flapjack for x10

    Interlude

    Both groups met at the lawn, and switched. Now the 2s go with Hamilton and the 1s go with Burr.

    Burr – Round 2

    Take a Break while we mosey to the Foundry

    Time for an amRAP Battle while we hear Cabinet Battle #1

    • 5 Pull ups, 10 Merkins, 15 Squats, Repeat until song is complete (3:35)

    How are you going to Say No To This first American Political Sex Scandal. Hamilton was being extorted by James Reynolds while Hamilton had sex with his wife Maria. The first time it happened Hamilton gave Maria $30. Perform 30 reps (IC) of these 3 Big Sexy Exercises

    • Pickle Pounders
    • Wife Pleasers
    • Monkey Humpers

    Mosey back to the flag…Mr Burr has business to settle with Hamilton. Your Obedient Servant

    Hamilton – Round 2

    Same as Round 1. Equal amounts of grumbling about the burpees. Some members of this group seemed to have an entirely different perspective on the Plank/Dip combo. Rudy suggests the Uptowners pull their minds out of the gutter.

    Rudy does note that this routine was significantly harder the 2nd time around….

    The Duel

    All PAX meet back at the flag for the final 10-Count Duel. Qs alternate calling an exercise, making a ladder.

    • 1 Burpee
    • 2 Squat Jumps (then 1 Burpee)
    • 3 Merkins (then 2 Squat Jumps, then 1 Burpee. You get the idea…)
    • 4 Lunges
    • 5 Country Crabs
    • 6 Dr W
    • 7 X Fit Merkins
    • 8 Box Cutters
    • 9 Turkish Getups
    • 10 Rise Ups – Hold a Squat while Q counts down from 5, squat Jump, immediately return to Squat.

    And with that, the F3 NOLA Tribute to Hamilton comes to a merciful close. Just a few minutes overtime.

    Countoff and Name-o-rama, welcoming our new FNG Water Boy (named quickly before the uptowners could start suggesting based on Water Boy’s pronounced profession of selling Industrial Hoses).

    Upcoming F1 / F2 this Thursday night at Greenway (6:30) and Wrong Iron (7:00).

    Intentions called out, ask all of us to offer our own prayers for the intentions (spoken and otherwise) for all of our brother PAX. Finally, circle up for our closing prayer. Offer of thanksgiving for the glorious day God has given us, and for the grace of His wisdom to use this gift wisely.

    Rudy and DaParish both thank the PAX for their merciful tolerance of this workout.

    We have the honor to be your obedient servants….A dot Ham….A dot Burr.

  • 43 going on 44

    23 PAX posted in the the dark at Rock City. The effects of the time change were felt as I tried to wake up and get ready to make the trek to Metairie. It was still so dark I could barely see who all had shown up in the dark gloom. At 5:30 The announcement and disclaimer were given and off we moseyed to the grassy area near the rocks for Warm-up.

    Warm-Up

    SSH x 20, Hillbillies x 20, Moroccan Night Clubs x 15, Fwd Arm Circles x 15 Rev. Arm Circles x 15, Mountain Climbers x 20

    THANG1 :

    Grab a Rock – Form 2 lines on the path, walk path around to the hill doing Left, Right, Center with Rock above head (don’t rest it on your shoulder!)

    THANG 2

    Dora 1, 2, 3 First stop at the Hill – Partner up –

    100 Thrusters combined while PAX 2 goes over the hill and back, flapjack. Plank and wait for the 6

    Mosey to the large field with your rock

    200 Curls for the Girls combined while PAX 2 runs to tree line and back. LBC and wait for the 6

    300 Chest Press combined while PAX 2 runs tree line and back. LBT and wait for the 6.

    THANG 3

    Circle up for a Merkin wave. Plank up, Q starts with 10 alternating arm rock push ups, next person starts on second rep and goes around. With 23 PAX there was lots of mumble chatter about the length of time planking.

    6 MINUTES OF MARY

    LBC’s x 43 – (My last beat down at age 43)

    Flutter Kicks x 15, Penguins x 20, Dying Cockroach x 20, American Hammer x 15

    Put up your rock and Mosey back to the flag.

    COT

    Count-o-rama, Name-o-rama, No FNG’s, Very disappointing because I love naming people and then hearing about it the next day. Announcements: Sunnyside for 2.0’s March 17 at Audubon Park – Drew Brees Playground. F2 at Wrong Iron March 21st 6:30 PM. Special Intentions, & Prayed it out with a sweaty ball of man, still in the pitch black darkness.

    Always and honor and pleasure to lead this group of High Impact Men that motivate and drive me everyday to be the best I can be.

    SYITG

  • Strength in Repetition

    My first attempt at a MuscleShip beatdown was today and a bit out my comfort zone. This is given the effort of not incorporating running (which I love so much). But we did, and needless to say this eventually adds up to a number of repetitions and exercises and counting…. But it was a great challenge and so were a select number of PAX to focus on strength on a mild March morning in City Park.

    Off we got to the museum lawn for warm ups:

    25 — IW

    20 – Peter Parkers

    30 – Arm circles

    25- Grass Touches

    Off to the field across the street for additional warm up via a modified “Red Barchetta”

    Run to 10 trees out — 50 SSH

    Run to 8 trees out — 40 Mountain Climbers

    Run to 6 trees out — 30 LBCs

    Run to 4 trees out — 20 Merkins

    2 trees out — 10 Burpees

    Stay put in same field and now a Bear crawl and Merkin circle

    All pax in a circle, rotate counter clock wise via bear crawl, when Q says stop, 10 merkin waterfall amoung PAX, (4) stops, 360 degrees….

    Next to the fountain to “Roll the Bones” with my infamous exercise dice:

    Did this for ~ 20 minutes, highlights:

    Rolled (4) 1 minute planks…

    30 Squats was also popular as the entire PAX took turns rolling…

    We also saw some burpees, jump squats. SSHs, etc.

    No one rolled the (3) min rest…..

    Continue on to a Jack Moses X 10 sets. each set was a plank jack increasing in quantity followed by 2 squat presses for each plank jacks. Left eye did make note of the pain of squat press as numbers got higher despite nothing in our hands.

    Finally some time filling Mary:

    Hello Dolly X 25

    Freddie Mercury — (30)

    LBC — (25)

    Burps — (10) on our own

    Ended off with count, name a rama, announcements, intentions, COT

    Lots of repetion and work for all, entire PAX did great!!! That is all.

    Se y’all on the radio.

  • Convergence ’18

    f3nola.com/…/uploads/2018/10/IMG_5366.mov

    In celebration of the 4 year Anniversary of the starting of F3 NOLA,  a Convergence was called at the site where it all started, the Mothership.  PAX from every AO in F3 NOLA; Northshore, Westbank, Kenner, Baton Rouge, Metairie, Mid-City, and Uptown, converged on City Park for a celebration of the past 4 years of Men growing in Fitness, Fellowship, and Faith, and the growth and success that F3 NOLA has experienced during that time.

    Rudy got the party started early with a small group that arrived at 6:30 with a quick 5K Run through City Park; around the Festival Grounds, the Lagoon and back around to meet up with waiting PAX back near the Peristyle.  8 Flags were planted in the ground at the corner of The Great Lawn and the PAX slowly began to gather.  The Detailed Disclaimer(“You can’t sue us”) was given by Triple Shift, and off we moseyed to the large lawn near NOMA.

    The Beat-down was divided into four 15 minute segments, each with a different Q taking an opportunity to lead.  Each Q was selected to represent each of the 4 years of F3’s existence.

    1st Q – Triple Shift – Led off representing the founding group that started F3 NOLA that first year

    2nd Q – Turbo Tax  – represented the 2nd year growth and addition of Northshore PAX to F3 NOLA.

    3rd Q – FracSac – represented the third year and the growth of the Metairie, and Lakeview/Mid City AO’s

    4th Q – Medulla Oblongata – YHC, represented the recent surge and growth Uptown by the recent “HNJ Invasion”

    After a quick mosey to the lawn to the side of NOMA we circled up for the a warm up.

    WARM UP  – In Cadence

    31 – Worlds Slowest, Side Straddle Hops

    10 – 6-Count Burpees

    20 – Imperial Walker Squats

    10 – Abe Vigodas

    10 – Arm Circles – Fwd & Rev

    20 – Plank Jacks

    20 – Peter Parkers

    15 – Merkins

    The Q was passed to Turbo Tax who moved the Pax over to lawn slightly closer to NOMA.  Turbo started off by asking everyone to take off their shirt and create a “Flag” by tucking it in the back of your shorts.  This generated plenty of Mumble chatter among the Pax.

    FLAG GAMES

    2 Minute Flag Games – Your shirt is your Flag, Don’t let it get pulled!

    1st Round – 2 Knee-to-Chest Jumps every time your flag gets pulled, reload and continue  pulling after jumps.

    2nd Round (x2) – Tennis Balls and a Nerf football were added as additional “Ammo”, In addition to Jumps for flag pulls, if hit with the tennis balls – 5 Merkins, hit by the football – 5 Burpees, reload flag and keep going after exercise.

    3rd Round (x2) – Same Rules as 2nd round, but no reload of flag, perform penalty exercise, Plank and wait in place till end.

    4th Round – Trophy Flags – Same rules as Round 3 but Flag puller keeps and collects flags he pulls, Person with the most flags wins.

    Not sure if anyone kept track of the winners but as Turbo Tax said we’re all WINNERS!

    The Q was then passed to FracSac.  We remained in place and lined up along the First Tree Line.

    SUICIDES

    Run to tree 1 and back 5 Burpees

    Run to tree 2 and back 5 Burpees

    Run to tree 3 and back 5 Burpees

    Run to tree 4 and back 5 Burpees

    Burpee Broad Jump to tree 1 and back

    Catalina Wine Mixers IC x 10

    Run to tree 1 and back 5 Merkins

    Run to tree 2 and back 5 Merkins

    Run to tree 3 and back 5 Merkins

    Run to tree 4 and back 5 Merkins

    KimChi lost his Applewatch in the Chaos that was Flag Games so we lined up and Bear crawled to the 4th tree while looking for the watch.  Not found, but later found by KimChi behind the area we bear crawled.  Crisis averted!

    The Q was passed to YHC and we moseyed back to the Great Lawn.

    CONVERGENCE CIRCUIT

    8 stations had been designated around the perimeter of the Great Lawn with a Flag positioned in the Center. Each station was marked with a sheet of paper with the exercise for each station.  The Pax was divided into groups at each station.   The Bobby Hurley station would provide the count of 20 reps,  while every other station did AMRAP of their designated exercise.   At Halt, Everyone ran to middle of lawn to CONVERGE and partner up for 5 Patty Cake Merkins, then rotate clockwise to the next station.  PAX was instructed to pick a different partner each time they returned to the middle between stations.  The stations were:

    Bobby Hurley’s

    Merkins

    Mountain Climbers

    Plank Jacks

    Low Slow Squats

    Jump Lunges

    Dips

    Monkey Humpers – (by the street, of course)

    One round was completed and time was getting short so we circled up for some quick Mary

    2 MINUTES OF MARY

    Dying Cock Roach IC x 20

    Wife Pleasers IC x 20

    We are done!

    COT

    Circle up for Count-O-Rama – 66 PAX!!,  Name-O-Rama 3 FNG!!

    FNG’s Named – Welcome to Blanks, Chalk Talk, and Green Screen!!

    Bring it in tight for a Sweaty Ball of Man!!  Butt Splice finished it up with a prayer.

    NMM

    We moseyed over to Morning Call  where a awesome spread of food awaited us.   Spinach Mushroom Egg Scramble, Bacon, Pork Loin, Bananas, Croissants, Bottled Water, and Iced Coffee.  Mike as usual took great care of us with plates and napkins and great service.  Rudy presented Mike with his honorary membership and a blue F3 NOLA shirt.   Some great F2 went down as we ate and drank our fill.  Big thank you to all who made it out for this awesome beat-down in the park.  Big thank you to everyone who organized and provided the food and drinks we enjoyed.  Finally, big thanks to Woz for documenting the whole event with pictures and video.   I know, I  speak for all the Q’s when I say, it was a pleasure to lead as always, and thanks for the opportunity to lead this great PAX.

    Hope to see everyone and more next year!!  SYITG!!