F3 New Orleans

Tag: Bogey

  • Suicidal Tendencies

    Disclaimer:

    Warmup: SSH x 30, Pe/Pa x 20, AC 15/15, Abe x 15, Pa/Pe x 20, IW x 20

    To the track for Suicides with a twist…and a rock

    First quarter lap – mosey with rock held straight out, drop rock return to start for 5 each…burpees, squats, merkins, monkey humpers

    Half lap – grab rock at quarter point, mosey with rock overhead to halfway point, drop rock and return to start for 10 each…burpees, squats, merkins, monkey humpers.

    Three Quarter lap – grab rock at halfway point and mosey with rock held straight out, drop rock at 3/4 point and return to start for 15 each….burpees, squats, merkins, monkey humpers.

    Full lap – grab rock at 3/4 point and carry overhead to complete full lap, drop rock and return to start for 20 each…burpees, squats, merkins, monkey humpers.

    Tabata – mary style: 8 rounds, alternating between American Hammer and Crunchy Frog.

    COT: CO, Nameorama, anouncements, SI’s, Prayer, xxxoooo’s

  • With a little help from my friends…

    When Tool asked me if I wanted to Q the Muscleship the Thursday before, it brought to mind how far I’ve come since starting and that I could not have done without the support of my F3 friends. From Willie continuing to try to get me out here, from seeing Medulla’s transformation, from Tool literally giving me the shirt of his back, the support from my F3 brothers (including those who made sure to be there for my first Q) has made a profound impact on my life since starting a few months ago. Therefore, I took the opportunity to lead and after the disclaimer, we were on our way.

    Warmup

    • 20 SSHs
    • 20 Imperial Walkers
    • 20 Abe Vigodas
    • 20 Mountain Climbers
    • 30 Arm Circles (15 forward, 15 reverse)

    After warmups, we broke into pairs for a Dora of 100 Plank Jacks, 200 Alternating Lunges, and 300 LBCs. We then moseyed across the road to do Deconstructed Burpees (squats, followed by leg thrusts, then merkins, more leg thrusts, then squats). We did descending rounds of 10-8-6-4-2 with the Q receiving some help from his friend Hawg on cadence and a few extra squats for Q to get his cadence straight. Next, we pulled a page from an earlier Triple Shift workout and did Embrace the Suck – 6 SSHs, 6 Merkins, and 6 jump squats (clapping optional). We did three 3-minutes rounds with 1-minute rest. The PAX them moseyed back to the starting spot for some Mary with the PAX taking turns calling out exercises. We finished with announcements and intentions. Thank you to all for your support since I’ve started this journey and for giving me the opportunity to lead.

  • Lone Rangers Need Not Apply

    teamwork (noun): work done by several associates with each doing a part but all subordinating personal prominence to the efficiency of the whole.

    Seven men showed up eager to build some muscle on Saturday.  YHC surfed the F3 site the day before for some fresh ideas and felt some sort of theme for the morning might help engage the PAX and keep the workout from being too blah, which YHC is occasionally guilty of when not adequately preparing a game plan.  After kicking around a few options, none of which could top The Hamilton throwdown, YHC decided on a refresher of the teamwork concept that helps fuel the impact of F3 and other group/partner workouts.  We may all get numb to hearing about “pushing each other” or “iron sharpens iron” so the plan for the day would strive to hone in on why team building, team leadership, and working as a team are all proven ingredients for success.  The other, “hidden” agenda for the morning included trying to squeeze in as much sweat provoking stuff to help burn off all the bacon and beer that several of us indulged on the week before at HFTC.  After the disclaimer, reading of the teamwork definition from Merriam-Webster, and a rundown of what would be in store, some of which may seem corny but “bear with me”, here’s what we did:

    Warmup – Short Capri Lap down Lelong Dr with some butt kicks, backpedaling, bear crawling, and high knees to get the juices flowing.  Then a COP on the Museum steps where YHC shared some Google findings….T-E-A-M….Together Everyone Achieves More…so we got loose with some T-E-A-M exercises, Travoltas, Elbow Plank w/leg lifts, Arm Circles, and Mountain Climbers.  Before departing for our next stop, YHC asked the PAX to start thinking of one person who stands out to them as an inspirational leader and we’d discuss more once at the next stop.   

    Thang #1 – Mosey towards the block pile with a pit stop half way for planking to wait for the six followed by merkins on the curb.  From here, we continued with a mosey to the green building, aka train shed, for the Da Parish Special aka “Get To Know Your PAX Wall Sit” while discussing some admirable leaders…cause every good team tends to have a good leader.  Piranha started us off and set the bar high with a lengthy yet awesome explanation of his pic.  From there we all had to up our game and give more than 3-4 words answers.  YHC can’t recall all of the names mentioned but does remember George Washington, Mother Theresa?, Mark Twain?, Coach Ed Orgeron, Yoda?, and a boss at work.  This took a while but was well time spent….YHC caught a whiff of piss and vinegar after from some of the PAX.

    Thang #2 – Short Mosey to the block pile to heckle The Mothership PAX and grab a coupon.  We lined up along the prison bars aka Tool Wall for our next circuit.  YHC found the Diego circuit on the F3 site and thought it would be a good partner workout since helps push each other and keeps PAX accountable.  Diego is like Dora, but tougher and longer.  YHC warned this would take a while but assured the PAX it would be worth it.  We did these one round at a time, planking for the six, and opted to mix it up by going “swinger style” with new partner each circuit in an effort to further mesh the team.
    Round One – 100 Merkins w/PAX #2 running to other prison bars for calf raises x20

    Round Two – 150 Overhead Block Press w/PAX #2 running for hip slappers x20

    Round Three – 200 LBC w/PAX #2 running for monkey humpers x20

    …breather and corny motivational quote from Google, “All progress takes place outside of your comfort zone” 

    Round Four – 250 Block Curls w/PAX #2 running for calf raises x20

    Round Five – 300 Squats w/ or w/o block w/PAX #2 running for hip slappers x20

    Note – proud to say the PAX dug deep and pushed through this, helping other PAX finish as needed.  Some good joking and F2 was in the air throughout.  Some motivational phrases were attempted in a Coach O voice but might have lacked the firepower he packs.  

    No time left for the last few things on the weinke so after depositing the blocks, we headed back to the flag.  One last quote found on the interwebs, “If you want to lift yourself up, lift up someone else” – Booker T. Washington

    COT to seal the deal.  The Muscleship needs some Q’s in coming weeks so if you’re reading this, please consider stepping up.  T-claps to the PAX for posting and pushing each other to get stronger.  It’s always an honor to lead. 

    Tool   

  • Take Me Out To The Ballgame

    YHC was honored to perform my VQ at The Foundry today. Thankfully rain has held off for several days as I was concerned about possibly ruining the grass for the exercises I had planned. I had been bouncing some ideas around in my head and reviewed the entire Exicon to get some good ideas. Despite their absence from the Lakeview Clown Car today, Tclaps to Kuch (sickness) and YaMomAnEm (out of town) for providing suggestions, guidance, and allowing me to bounce ideas off of them. The remaining members of the LCC, Half Nelson and Abacus, happily joined along for what was hopefully going to be an entertaining workout.

    15 PAX gathered in the gloom today at the usual spot in Roosevelt Mall and after what could’ve been the shortest disclaimer I recall we mosey’d over to the track.

    THE WARM UP – all in cadence

    • SSH x 27
    • Windmills x 9
    • Peter Parkers x 9
    • Parker Peters x 9
    • Wife pleasers x 9
    • Left single leg wife pleasers x 9
    • Right single leg wife pleasers x 9

    Next we performed a “Cleveland Indians” run. Due to the size of the PAX (thankfully it was an even number) I opted to split into 2 groups as we ran towards NOMA then promptly continued the loop and headed back towards Falcon Field. Along the way the running group I was a part of realized the other group had dwindled from the initial 8 members down to 5. Some comments were made as we realized we were not following the motto of “No Man Left Behind.” Those PAX members who had already reached Falcon Field promptly decided to sweep the 6 and complete the run.

    Thanks to the Exicon I was able to determine what would be meat of our workout today. Since I am a baseball lover I thought “Field of Dreams” would be a great way to include a little bit of everything. After splitting inot 4 teams of 4 men instructions were spelled out.

    • Home plate group perform 18 burpees and would be our counter.
    • While group at home plate performed burpees, first base group performed squats, second base group performed merkins, and third base group performed LBCs. All of these groups would perform AMRAP.
    • Once home plate group completed 18 burpees they would “Chicago Cub” crawl to first base. At that time first base group would “Chicago Cub” crawl to second base, etc. until all 4 groups had completed all 4 stations.

    After a small amount of confusion on when to crawl, the PAX quickly understood the rules of the exercise upon my second attempt and completed without incident and most importantly without injury.

    After a 20 count from War Eagle we moved on to a timed team competition. PAX was again split into 2 groups. Group 1 lined up at home plate to run the bases. The first participant would take off and upon reaching second base would yell for the next runner to go until all members had hit all 4 bases. While Group 1 ran, Group 2 headed to left field for some walking lunges until Group 1 had finished. We then swapped and while Group 2 ran the bases Group 1 performed an exercise which looked like more LBCs. I realized afterwards I did not actually instruct this group on what to do while Group 2 ran the bases so they thankfully took it upon themselves to lead each other.

    Finish times:

    • Group 1: 1 min, 32 sec
    • Group 2: 1 min, 23 sec

    Since Group 1 had lost in admirable fashion they performed a penalty run along the warning track with a stop in center field for 9 burpees. Group 2 headed to the left field line for some celebratory Nolan Ryan’s. 9 reps on each side were performed in cadence followed by a plank and wait until Group 1 returned. Cowbell requested group to plank on elbows so his request was granted.

    With the PAX whole again we completed the workout at Falcon Field with 27 “Los Angeles” Sweat Angels. Mosey back to flag (or at least where flag typically is located.)

    COT – countarama, namearama, intentions both spoken and unspoken, and prayers of thanks.

    Thanks to everyone for allowing me to Q today and try something out at the baseball field I had been wanting to mix in. Now that I have my VQ under my belt I look forward to future Q’s.

  • Time Flies When You’re Having Fun, But I’ll Be Back To Finish What I Started!

    YHC hasn’t been to the NOLA Foundry since the start of the Popeyes AO.  Smartly, Amnesty volunteered me to Q so I can give back to one of the AOs that helped me get started in F3.  It was nice to see PAX YHC hasn’t seen in a while and a good reminder of all the NOLA Foundry has to offer.  Consider hitting an AO you haven’t been to in a while or ever!

    WARMUP

    After giving the disclaimer, YHC led the PAX in what was considered an unorthodox direction.  Some of the PAX were confused with the change, but the concerns were quickly quelled as we moseyed a short distance for the following warm up IC: SSH x 21, IW x 20, Arm Circles x 20 (10 each direction), Grass Grabbers x 20, Plank Jacks x 20, and Abe Vigodas x 10.

    The Thang

    The PAX were divided by 1s and 2s on either side of the Roosevelt Mall for a Route 66 (War Eagle would be proud!). PAX 1 to the left for incline merkins adding one at each bench and PAX 2 to the right for dips using the same counting scheme, for a total of 12. Plank and wait at the end, then switch sides. Once each PAX had their turn on either side with both exercise, rinse and repeat using LSS and step-ups, but the step-ups were cut back to ten so the opposing PAX didn’t have wait too long.

    Being my second Q ever, I did not estimate time correctly and had what would amount to another beat down that was going to go unused. Not a problem, I will return to finish what I started! With approximately seven minutes to kill, we did the following Mary IC: Tin Snips x 20, LBCs x 25, Dying Cockroaches x 20, Peguins x 20 (as a reprieve to silence some of the mumbling), and J-Lo’s x 20 (in honor of Amnesty who has been down and out with a nasty lung infection). Returned the PAX to the flag exactly at 0615. I noted Smooth wasn’t winded nor sweating, so the mumbling about the Mary was unfounded and attempts were made to make Cowbell take the fall for the mumbling, but we know better!

    After a quick reminder from the PAX on the proper order to end a beat down (another attempt to be unorthodox), COUNTOFF, NAMERAMA, and COT. Prayers for the sick, injured, struggling, and private intentions, as well as gratitude for this group of men who work hard and motivate each other.

    Once again, it was an honor to lead and I’m thankful for your willingness to follow. I’ll be back soon as a PAX and to finish the beat down.

    12 strong at the NOLA Foundry

  • Don’t Lose Left Eye

    After losing Left Eye last week, I was offered redemption. Left Eye saw I had the Q at Rock City, and was kind enough to give me another shot. 24 men arrived in the dark gloom of Pontiff, without lights, for a beatdown in the dark and damp. Bogey suggested we all hold hands and sing Kumbaya during the workout so no man gets left behind. Not a bad idea… The usual disclaimer and off we go.

    We moseyed to the usual spot by the rocks for our warm-up COP.

    • SSH x 20 IC
    • IW x 20 IC
    • Windmills x 10 IC
    • Arm circles 10 forward 10 backwards IC
    • LSS x 20 IC
    • Mountain climbers x 20 IC.

    Grab a rock and head to the track. We lined up on the 20 yard line of the football field for a rock circuit. I kept one eye on Left Eye the whole time…

    • Shoulder press x 15 IC, sprint to the end zone and back.
    • Rock curls x 15 IC, sprint to the end zone and back.
    • Rock rows x 15 IC, sprint to the end zone and back.
    • Rock squats x 15 IC, sprint to the end zone and back.
    • By this time, Cowbell could see what was coming…
    • Shoulder press x 10 IC, sprint to the end zone and back.
    • Rock curls x 10 IC, sprint to the end zone and back.
    • Rock rows x 10 IC, sprint to the end zone and back.
    • Rock squats x 10 IC, sprint to the end zone and back.
    • Shoulder press x 5 IC, sprint to the end zone and back.
    • Rock curls x 5 IC, sprint to the end zone and back.
    • Rock rows x 5 IC, sprint to the end zone and back.
    • Rock squats x 5 IC, sprint to the end zone and back.

    Next we bear crawled from the 20 to the end zone, 20 Merkins in the end zone, and lunge walked back to the 20. Next circuit.

    • Chest press x 20 IC
    • Flutter kicks with rock held high x 20 IC
    • Chest press x 20 IC
    • Hello dolly with rock held high x 20 IC

    Then we moved our rocks out to the 40 yard line, and teamed up in Pax of 3 for Merkin relays. 40 yard dash, followed by 15 Merkins, until the other Pax got back to you. 3 rounds of 15 Merkins, followed by 3 rounds of 10 Merkins, for 6 rounds total.

    Circle up for some Mary.

    • LBCs x 20 IC
    • Box cutters x 20 IC
    • Dying cockroach x 20 IC
    • Penguins x 20 IC

    Return your beloved rock back to the pile and run back to the flag for a percent finish. (Maybe 1 minute late according to Triple Shift, but his watch must be wrong.) Count-off, name-o-rama, announcements, intentions, and a prayer. I am grateful I did not lose another Pax member today. We were 24 strong throughout. Thank you for letting me lead.

    Walleye

  • 34 year Old Virgin

    Last Thursday at Okwata Rudy being Rudy suggested I sign up to Q.  At first, I said to myself “not going to happen” then over the course of the day I decided to look up the Q sheet just to see when the next Q spot was open- thinking it would be about 5-8 weeks out. Not the case, there was an opening the next week (today). I decided to rip the band aide off and pop my Q cherry and sign-up for my VQ. 

    18 PAX met out on the banks of Okwata with 15 mph winds whipping a nice cool 50 degrees through our bodies. Considering this is the 2nd official day of spring I hope the cold weather is past us. The 20 degree weather swings from 5:30am to Noon is getting old.  

    We started off with a Mosey to the grass by Landry’s for warm-ups. Probably one of the only time’s you’ll ever hear the restaurant Landry’s come out of my mouth.  The warm ups consisted of:

    25 – SSH IC
    15 – Should Taps IC
    15 – Arm Circles Front IC
    15 – Arm Circle Reverse IC
    15 – Plank Jacks IC
    15 – Peter Parkers IC
    15 – Mountain Climbers IC

    In full disclosure the above workouts above were “the plan” not sure what the final counts were. Never realized how hard it was to count when the Q. Much respect for my past Q’s.  Also, a lot of mumble chatter about having to get back to your feet for arm circles and then back down again for plank jacks might have to incorporate more of this in future Q’s since everyone enjoyed it so much.

    My novice and out of breath warm-up Counting self, decided a 30 second count down was a good idea – After some grumbling – Kuch quickly counted to 10 (thanks for the help!) and we then proceeded to split into 2 groups for an Indian Run back to the Hill. At the Hill we partnered up for a little “bern”. One partner did a Bernie Sanders up the Hill and run back down (then switch) until the below exercises were complete.

    50 – Burpees
    100 – Merkins
    200 – Monkey Humpers
    300 – LBC

    Now that our legs were nice and “berning” we crossed the street to complete running to the street light and post up for 5 merkin’s X 3 lights. The goal was to hit 3 street lights that were a decent length from each other, however I didn’t realize there were two sets of street lights one’s on the left and one’s on the right. My intentions were the left (the distance one’s) however we improvised and completed the exercise. We circled up for Mary where we did:

    20 Flutter Kicks IC
    10 Turtle Crunchs IC
    10 Hello Dolly IC
    10 Big Boy Sit Ups OYO

    Again, this was “the plan” not sure what the final counts were as I was once again out of breath from counting. Definitely need to work on that for next time!

    With 3 mins to Spare we Moseyed back to the Flag where Mahatma suggested a little ring of Fire. 6:15am came and we circled up. 18 PAX were at the AO. We welcomed a new FNG “The Greek”.  Congrats to Two Yutes on making 10 years of marriage!

    It was an honor to lead this group.  

  • Maybe we should sit around & talk about our feelings

    It was chilly, rainy & dark when I got out of bed on Saturday morning, so I was dragging my feet a little to get dressed. On the Mumblechatter, Tool & Kimchi posted messages to get the PAX motivated to get out of bed & come post. While the LV fellas (Kuch, Half Nelson, Abacus & High Rise) & myself were clown carring to the AO, we bounced some workout ideas off of each other. One idea was to avoid the rain altogether & head strait to Navarre café so that the PAX could all drink coffee & share their respective feelings with one another in lieu of working out in the cold/rain. Once I saw Mahatma arrive at the workout, I knew this option would be a tough sell, so I proceeded to commence the beatdown.

    Warmup: We mosey’d to the pavilion by CBS; circled up, and then proceeded to do the following in cadence:

    • side straddle hops – 20
    • imperial squat walkers – 20
    • plank jacks – 20
    • high knees – 20

    Next, we split into 2 groups. Group 1 moved to 1 side of the pavilion, and group 2 moved to the other side:

    Group 1:

    • 10 inchworm burpees
    • 50 big boy sit ups
    • 100 seal jacks

    Group 2:

    • 10 regular burpees
    • 50 dips on the benches
    • 200 shoulder taps

    Group 1 did their exercises in cadence, and then made sure that Group 2 was aware that they finished their exercises first. We then switched sides / exercises. For this round, Group 2 did their exercises in cadence (loudly to jab back at Group 1), and Group 2 finished first. Group 1 pointed out that Group 2 did LBC’s instead of big boy sit ups, and that’s why they finished first. This was in part (and by, in part, I mean 100%) the Q’s fault, as I mistakenly said LBC’s to Group 2 when giving the instructions for round 2.

    Next we attempted to do a long jump / inchworm burpee combo, but it was too wet/slick in the pavilion, so we shut that down and mosey’s back to the fountain. Once at the fountain, we did an interval exercise where the PAX did 1 box jump on the fountain, ran to the museum steps, bunny hopped up the steps, did 1 merkin at the top of the steps, then ran down the steps back to the fountain. Once at the fountain, the PAX did 2 box jump, ran to the museum steps, bunny hopped up the steps, did 2 merkins at the top of the steps, then ran down the steps back to the fountain. We did this until we got to 10 box jumps / 10 merkins.

    Next, the PAX mosey’d to the side of the museum & proceeded to do the following:

    • Group 1 – people’s chair on the wall
    • Group 2 – 200 Rocky Balboas (timer)

    Once Group 2 finished the Rocky Balboas, we switched and had Group 1 do the Rocky Balboas & Group 2 lean against the wall to do the people’s chair. At one point, Rudy questioned Mahatma’s cadence technique while he was leading Group 2 in doing the Rocky Balboas, but ultimately the math checked out & we proceeded on with the workout

    Next, we mosey’d to the grass & did the following:

    • Lunge walk / inchworm burpee combo from Tree 0 to Tree 1 & back
    • Bear Crawl from Tree 0 to Tree 2; do 31 squats (not sure where the number 31 came from, it just felt like the right amount); and then Bear Crawl back

    Lastly, we headed back to the fountain & did the following in cadence:

    • Irkins – 21
    • Dips – 16
    • Left leg high knee step up – 21
    • Right leg high knee step up – 21
    • Dirkins – 16
    • Plank jacks on museum steps – 31 (there’s that 31 again for no particular reason. Classic)

    Once completed, we mosey’d to the flag for the count off, name-o-rama, announcements, intentions & prayer. Thanks for posting on Saturday morning, fellas. I enjoyed it!

  • 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

  • Surge’s B-Day Q

    YHC turned 51 and wanted to celebrate F3 style. Okwata provided a beautiful sunrise and a light breeze. First, DISCLAIMER and then

    Mosey to the Center of the Universe for the warm-up: SSHx51, Abe Vigoda x10, Sun Gods 10f/10b, Peter Parker x20, Parker Peter x20, Imperial Walker x20, Concrete Grabbers x10

    Mosey to the levee for an 11 with burpees (descending) and low slow squats (ascending)

    Mosey to the seawall for a Hurricane Hoedown looking out over Okwata and the beautiful sunrise

    Mosey up and over the levee and back to the flag for some bonus Mary: American Hammer x20, Freddie Mercuries x20, LBCs x20 (courtesy of Kuch).

    Count off, Nameorama, Announcements, Intentions, Prayer

    The PAX had a F3 guest from North Carolina. YHC thinks he was impressed with our hill (aka, levee) and how we used it a lot. Thank you for a great birthday start. Teach me to be generous!