F3 New Orleans

Tag: Bongo

  • Better late than Fibbonaci – from Kenna Brah

    I occurred to me today, as I relaxed on Memorial Day to the smell of RIbs on the Barbie, that am consistent. Consistently late with Back-Blasts. Seeing I’ve not Q’d in a bit, I wanted to start the year (nearly June!) on better footing. So my improvement plan is to post the BB within 5 days, that’s better than a wholesale whiff. Ill Q more often to hone the habit. Now for the gist.

    Warmup – ( I may be hallucinating some of this, so have mercy )
    Arm Circle Circuit
    Low Slow Squats
    Mountain Man Pooper Good Mornings
    Jack Webbs

    Thang 1- Indian Run Style 10 Bear Crawl/ 20 Lunges Set ( 4ct) around the fountain
    PAX Line up to Bear Crawl, Lead Pax calls the count, Rear PAX jogs the fountain and takes over at Lead, pickup up the count where he found it. Repeat till everyone has done 2 circuits

    Thank 2 – Dora ( 100 Merkins, 200 Squats, 300 BB Sit-ups )
    Timer – Mosey Backwards from starting Point to the Levee, Bernie Sanders UP, 3 Burpees on top, backward lunge down, Mosey to start
    .
    Thang 3 – Pair up, run opposite directions around fountain, when a PAX pair meets, ROck Paper Scissors , winner chooses exercise, 5,10, then 15 reps,

    Fait accompli – COT

  • Luv ya Mutha ‘n em – from Vagabond

    Warmup
    vagabond stretch
    Abe
    mountain climbers
    Grass grabbers
    Peter Parker
    Hillbilly
    Hip slaps plank
    Bob and weave

    Jump rope

    Bridge derkins

    Benches:
    dips x15
    step overs x30
    derkins x15
    Rocky balboas

    Oak tree ring of fire
    1 Mayhem merkin circle x3 around
    Al Gore 5 Bobby Hurley
    Low country crab x2 around twice

    Fountain partner up x4 rounds apiece
    Step ups while partner bear crawls around
    Backward step ups while partner bear crawls around

    Bridge partner up x3 apiece
    burpee + table step overs while partner runs bridge loop

    Soccer – respect pax vs no respect pax

  • One Headlight with Cena – from Fracsac

    The Double Nickel week continued with 9 Pax joining YHC at Okwata.

    YHC barely made it to Okwata on time, for during the drive on West End headed to the AO the lyrics to One Headlight by the Wallflowers was blaring through the radio. Ironically YHC has one working headlight and NOPD felt the need to make that clear. Nevermind the other Pax doing 50 in a 35. Being the polite law abiding type, a simple warning was issued.

    So that’s how it started.

    Disclaimer given after much guff from Rudy about being “responsible” and mosey to the grass in front of the fountain. We did Star Wars stuff, nothing else to note. Cena Downrange from Pittsburgh thought it was the best warmup ever.

    Double shots with Jack Webb at the Barre. It’s always a crowd pleaser. Cena started taking notes.

    Mosey to the lake. YHC heard rumblings of “I ain’t going swimming” and “what’s he doing?” as YHC descended the steps to the waterline. Just derkins men, that’s all. Cena looked disappointed.
    Hawgcycle would have been proud. Only issue was the lake was calm.

    11 blue light posts with 5 burpees at each. Cena did extra, and Rudy felt the need to go with him.

    Up to Canal for BLIMPS & Four Corners with 5 x 8 count body builders every time we crossed the levee. Cena was really impressed now, he couldn’t wait to get back to Pittsburgh and show off his new learnings.

    Mosey to the House of Pain for Pull ups. Everyone got at least 6, then mosey back to the flag.

    YHC tossed in some Star Wars trivia, which all failed miserably at, so finished with some more burpees. Cena probably knew all the answers. He’s the kind of guy that doesn’t want to show everyone up.

    COT count of and namorama with last day of 54. Double Nickel is coming!

    Thanks for the brotherhood!

  • Bollard BOMBS – from Mayhem

    68 degrees, 98% humidity, 3 mph out of the NE

    Disclaimer as the beautiful sunrise commences

    9 PAX in total mosey to the Mardi Gras Fountain

    Warmarama consists of MMP, SWM, GG, PP, MC, TF, FT

    Lap around the fountain and head to the lake

    Thang 1:
    Grab some wall for Merk-Jax
    1:2 up to 6:12 and back down to 1:2

    Thang 2:
    Line up along designated bollard
    One 4-count SSH IC, one broad jump, walk to next bollard
    Two SSH… to 10 SSH
    Lunge walk back to start

    Thang 3:
    BOMBS-Weave
    Groups of 3 – 3 minutes at each station AMRAP
    6 stations: Burpees, Overhead Claps, Merkins, Big Bois, Squats, Weave the Bollards for about 100 yards and mosey back

    Thang 4:
    Plank-o-rama (plank exercise, core, plank, core, etc.)
    Hip Slap, LBC, Shoulder Tap, Freddy Mercury, Merkin (slow), Flutter Kick, and the culmination… Mayhem Merkins (10-count hip slap shoulder tap merkin)

    Thang 5:
    Take a picture with the sunrise

    Back to the flag
    COT

    Thanks for the opportunity to lead
    SYITG

  • 50 Years Bongo Birthday Party and Celebration – from Bongo

    What great way to start a 50 year birthday than with the support of this F# Group! About 10 of so in the PAX, I am a bit tired for staying out at a concert last night, but it is Jazz Fest season and I can sleep after this weekend.

    Anyway minor disclaimer and here is the work out and underlying themes and symbolism:

    Warm Up

    SSH X 50 ( with a new innovative break mid way and 5 count, it’s a lot of reps and no one said we can’t take breaks even on first exercise…..) 50 in honor of my new age
    Grass Grabbers X 10
    IW X 15
    Mountain Climbers X 15
    Arm Circles X 20
    SLS X 5

    Circle of Dips

    At the bench circle, 5 each lunge or bear crawl Clockwise

    50/75/100 Dora — representing the present, past and future, Age, Year born, and what year I intend to live past

    50 Burpees
    75 Slow Squats
    100 LBCs

    Teams of two timer up the levee backwards and then back

    Wave of Merkin at Lakefront

    in a circle, PAZ each does (1) merkin and hold plank in a counter clockwise motion, repeat for 2,3,4,5 reps

    Round Robin of Mary as Q takes a breadth Hello Dollies, Dying Cochroaches, Box Cutters, Big Boy sit ups etc,

    Back to flag, COT, mostly all gratitude for age, F3, our children, parents and that we made it out. Thanks for everything F3, and will see you on the radio and at Jazzfest.

    Bongo

  • Mayhem Merkins Abound at Okwata – from Fracsac

    YHC signed up to Q at Okwata since the attendance has been strong. 10 others posted confirming the new trend, so YHC knew he had to deliver.

    Disclaimer given followed by a mosey to the Okwata sign for a warmup.

    Mosey to Mardi Gras fountain for double shots with Jack Webb at the barre. Speaking of which, where is surge??

    Mosey to the corner of Canal for 4 corners BLIMPS with Mayhem merkins sprinkled in.

    Mosey to House of pain for stations with pull ups.

    Burpee penalties for the young pax not knowing Cheap Trick.

    Back to the flag

    COT

    Honored to lead this awesome group of men!

    SYITG

  • Celebrating with Mayhem Merkins – from Rudy

    Lovely 65 degree morning at the lakefront. A far cry from last week’s 40 degree gale force winds. 10 PAX to celebrate Mayhem’s birthday. YHC received a few texts suggesting that I use the Mayhem Merkin in the workout. Fear not, that was definitely included in the plan.

    5:30am sharp – a quick sing-a-long for Mayhem, then across the street for a warm up. Despite the warm temp, Squints refused to part with his NYY sweatshirt, celebrating opening day.

    Thing 1: Route 66, with Mayhem Merkins.

    YHC caused confusion by incorrectly calling it 11s. That’s what I had planned – until he arrived and saw how lovely the waters of Okwata were. Fortunately, people quickly figured out what was up. Frac played the roll of Triple Shift by critiquing my form as I demonstrated the MM. Jesus Juice seemed quite confused as to how it was a 10 count exercise. No amount of counting it could quite solve his issues. Thumb War managed to convince a few people to go Shoulder-Tap-Hip-Slap rather than the approved technique. Mayhem and High Rise led the way, while YHC brought up the rear.

    Thing 2: 3/27. YHC has a thing for numbers. Today: 3/27. 27 is 3 cubed. 3*3*3 = 27.

    Run the H8 loop. At each corner, do 3 burpees. Counting the starting and finishing point, that yields 9 stops. 3 burpees each. 27 burpees.

    Thing 3: The PAX utterly failed when given a choice between a) Repeating 3/27 2 more times (total of 81 burpees) or b) What YHC had up his sleeve. Confusion reigned, and voter fraud was widely reported. So YHC chose plan B.

    Top of the levee for a bear crawl indian run to the House of Pain. Then pair up for 5 stations: Pull-ups (or hangs), Big Bois, Dips, Sweat Angels – and the timer: run over the levee for 3 burpees and back.

    Bongo talked for the entire 15 minutes – something about how he received an email from a Nigerian prince and was now traveling to go collect his money.

    COT – Great to see Floaties out again. Becoming quite a regular already! Okwata never fails to disappoint, so many possibilities out there. And getting to watch the sunrise over the lake for a few minutes afterwards – offers YHC a chance to reflect on life and how to follow the example of these great men and “be better”.

  • The Fountain of Youth – from Triple Shift

    With billions of dollars spent in the health and wellness industry, everyone is looking to sell some magical elixir or hawk some new idea to recapture one’s youth. Well, I’ve been in this fitness space for over 40 years and there is no magical pill, new diet, new exercise routine or some infusion therapy to prevent the aging process. Yep, I know, that’s pretty profound but facts are facts. We don’t live here forever but that doesn’t mean we shouldn’t take care and maintain the body that God bestowed upon us. The big rocks of quality sleep, quality food and quality movement can never be eliminated if you want to live a long life. I’ll talk about quality relationships and the longevity space for another time. Anyway, a book I am reading called Born to Walk by Mark Sisson talks about the ‘quality movement’ space and that 50% of our exercise should be focused on strength training. One of the most dangerous things one can encounter when they age is finding themselves weak and old. That is a recipe for injury, disease and premature death. Ouch!

    With strength training on my mind, I attempted to reincarnate the MUSCLESHIP! For all you newcomers, that was non running workout on Saturdays to help people on IR that couldn’t do Mothership. Simply put, we would lift heavy things and move around.

    WARMARAMA
    Head to the Peristyle to warm up with slow IC exercises. 10 LSS Squats, 10 low Tie Fighters (front and back), 10 slow cadence Imperial Walkers (#CrowdPleaser), 10 IC Lunge around the clock, 15 slow merkins, 10 slow Peter Parkers, 10 slow shoulder taps and 10 burpees IC.

    THE THANG
    Now that we are warmed up, we head to my bus and pick up all the KB and Dumbbells from the back. Everyone lines up single file holds one weight, and we start walking to the foundry. The last person in line doesn’t have a weight and does 10 BBSU and sprints the front where everyone stops, puts down their weight and moves back one spot and picks up the weight from the other pax member behind them then continues forward.

    Once we reach the foundry, Rudy’s chirping threw me off slightly but I quickly regained my composure and listed out the exercise stations. 10 pull ups, 10 merkins, 10 Bulgarian split squats, 10 squats, 10 dips with the timer being a run to the track, perform three burpees then run back. We performed 2 full rounds then finished up with 10 slow supermans.

    We head back to the flag in the same fashion that we went to the foundry.

    COUNTOFF, NAMERAMA, AND COT
    Closed with a prayer of gratitude for the life we have been given, especially with some of the pax member’s losing loved ones. Help us be strong for our loved ones, and our community so we can be a light in a dark world.

  • Acrobatics at Okwata – from Fracsac

    Showed up to find Okwata very angry, it’s splashing arms reaching out to me from across the main drag of the Lakeshore. With 2 minutes to go, YHC had that sinking feeling of posting solo, but then, in the gloomy distance a set of headlights crossed the threshold of the lot and the pax did a maneuver only seen in CGI on the big screen. His car did a slide and park while the door flew open, the pax somersaulting while closing his car door, all in one fluid motion, defying all laws of gravity. It was truly an amazing sight.
    So now that YHC was not alone, a disclaimer was given and off to the fountain for a warmup of regular stuff.
    The thang:
    Double shots with Jack Webb at the barre

    Head to the House of Pain for the ISI of the month. 9 rounds of 10 second 90 degree arm hang with 20 seconds rest. This is supposed to make pull-ups easy.

    Head to Canal for BLIMPS on the corners, followed by 4 corners over and over with abs as the focus. Got 3 miles in.

    CoT

    Bongo then did a backwards flip to his car, somehow opening the door, sliding in and racing off. That dude is amazing!

    SYITG

  • Cajun Booty Runners – from Mayhem

    Conditions: 68F feels like 71F wind 3mph out of the South… for February!

    Fracsac seemed unsure where he would post, but after hearing there would be booty he was an HC.

    It is February, so we had to get miles in. Whether you do it before the workout, after the workout, at lunch, or at midnight, it doesn’t matter. Every Step Counts. Every Mile Matters.

    Warmarama
    Mosey to the foot of Canal
    A-slow-G, GG, carioca facing East to the top, then carioca facing west to the bottom
    PPP, MC, mosey to the top
    Motivators counting down from 7

    Indian Run the levee to the 63yr old Mardi Gras Fountain
    Figure 8s – from Lakeshore Dr, run to the fountain, head East, circle the fountain, West most path back, down Lakeshore Dr = 400M
    High Rise informed us of the path options, to our surprise, clarification provided
    After each loop we did merkins, squats, big boys
    4 rounds (25 each, 20 each, 15, each, 10 each)

    Head East for about 100M
    7 minute AMRAP
    Sprint (80%-90%) 100M back and do burpees, mosey (50%) back and do burpees, sprint, burpees, mosey, burpees, etc.

    Mosey to the lakefront
    4 (yes only 4) minutes of Mary

    To the flag
    COT
    Announcements- Freed to Lead, IOAM
    Intentions- Cropduster’s recovery, St Dominic family

    Thanks to Pinewood for calling me out to step up.
    Leading The Uptowner tomorrow (which I forgot about), will be first back-to-back.

    SYITG!