F3 New Orleans

Tag: Bongo

  • F3 NOLA Convergence 2021 (a.k.a.”Crew Change”) – Mothership 2021-10-16 – from Reluctant Yankee

    A fine morning, with a change in the weather providing a fitting backdrop for the changing of the guard on the F3 New Orleans Leadership Team.

    Kicked off at the flag zone with naming of the F3 NOLA Rookie of the Year and F3 NOLA Man of the Year. These went to Almonaster and Hokie Pokie, respectively. High praise and congratulations to both of these high-impact men for their efforts during the past year!

    Yankee then kicked things off on the Great Lawn with:
    Side Straddles Hops x27
    Hillbillies (in honor of Hawg’s prom) x 20
    OYO burpees x10
    Side Lunges x20
    Low Country Crabs x20
    Dying Cockroaches x20

    Moseyed to the track where Hawgcycle took over. Hawg brought the hurt with a modified Dirty Mac Deuce featuring:

    Larry Craigs x12
    Sumo Squats x12
    LBC x12

    Pax then partnered up. One pax sprinted 200 m around the tracks while the other moseyed across, then vice versa. Pax reassembled for announcement of the new SLT.

    It was time. Time to give a speech that would last generations, a speech commemorating the past 7 years, and one that would empower the incoming SLT for what was yet to come. Reluctant Yankee reached deep within his well of indisputable high octane expressions, and it was there and then he passed the torch of F3 Nola to Fracsac and Catfish, his great words of wisdom spreading across the field of F3 Nola men, leaders of this Fitness Fellowship and Faith thing we simply refer to as F3. Did anybody write down what he said?

    Fracsac circled the pax up on the field and did 5 SSH IC, followed by 10 burpees OYO. Many thought Shock and Awe was in the works, but nay, just an attention grabber. Next up was the mental challenge.

    6 SSH IC followed by 11 more in silence, all must end with the Q or a penalty would be handed out. The Pax passed with flying colors….but did they?

    4 corners on the track with 10 x 8 count body builders on 2 corners and 10 x burpees on the other 2. Circle back up for mental challenge again.

    This time there was a failure, with 10 x 8 count body builders as the penalty. The pax completed it the next go flawlessly.

    Pax had had enough mental abuse at this point, so there was much rejoicing when the workout was handed to Catfish. Catfish gently led things forward with:

    8-Counts x10
    Low Slow 8-Count Squats x20
    Bonnie Blairs x15
    Mosey back to the Great Lawn, with a quick stop at the baseball field behind Tad Gormley to do some Jack Webbs (up to 13, 11 got skipped). Continued the mosey back to the Great Lawn.

    At the Great Lawn, LBTs waiting x15 for the six. Frac then came back for a rousing round of Catalina Wine mixers (x15) for the finish.

    Back to flag for COT.

    Announcements: Roast on the Coast Starting Nov 5; GoRuck Tough NOLA the following weekend on NOV 12; Almonaster Qing a Christmas charity effort related to Operation Sweet Tooth (details to come)

    Delicious coffee and breakfast followed. Thanks to all who assisted with preparation for this.

    Thanks to all who attended and assisted with today’s convergence, and stay tuned for further announcements from the new leadership team!

  • Old School 610 for World Burpee Day – from Rudy

    12 Runners and 3 Ruckers showed up for a traditional 610 Stomp for World Burpee Day.

    We all know the drill. Traditional route up and back along the bayou. 6 minute run, 10 burpees. Repeat ad nauseum. Finish with your 6th set of burpees back at the real flag (an infrequent sighting at the Stomp these days). OYO Stretching to loosen up the legs.

    15 x 60 burpees: way to go PAX, we contributed 900 burpees to the overall world total!

    Good to see Screwtop back in the gloom. Good reminder to all of us to keep re-EH’ing our friends who may have fallen off the wagon.

  • Okwata 2021-09-16 – from Catfish

    Lovely damp Okwata morning with 14 PAX. Started by moseying over to the fountain with some high knees, butt kicks, side steps, and karaoke to get the blood flowing. Moved to lawn in front of fountain for Abe Vigoda, Grass Grabbers, and 8-counts x20. Moved to faces for Peter Parker Peters x20, Plank Jacks x20, Shoulder Taps x20, and Catalinas x20.

    On to House of Pain for a quick quarter Murph, then to the levee for some 11s. Exercises were Dr. Ws on one end, 8-counts on the other. PAX ran backwards up the levee, then stopped in the middle for 5 jump squats whenever crossing the top. Fun. Got about halfway through then called it because time was a-wastin’.

    Moved to lake area for three rounds of 12 EMOM burpees. Back to flag for CoT.

    Announcements – Dulac cleanup this weekend, stay tuned to #ida-recovery Slack group for details.

  • First Weekend of Jazzfest F3 Nola Style – from Fracsac

    12 Pax made a choice to take the DRP on their journey to get right and posted to the Mothership wondering what awesomeness YHC had in store. With a shovel flag planted, disclaimer was given, then:

    Mosey to the Great Lawn

    IW x 15
    Abe Vigodas x 10
    GG x 10
    Bat wings (dancing during Moroccan NC)

    The next exercise was a 10 count, consisting of Plank walk, merkin, shoulder tap, plank jack – IC x 10

    With some Dr John playing, the Pax are feeling a little motivated!

    The Motivator! Deconstructed SSH descending from 10 to 1. Want to know more, ask a Pax that was there.

    Next up was the Bear Crawl at the Acura Stage!

    3 cones 25 yards apart placed in shape of a triangle. Pax performs one burpee at first marker and bear crawls to 2nd marker, 2 burpees and bear crawl to 3rd marker, 3 burpees and bear crawl back to 1st marker. Rinse and Repeat x 3.

    YHC likened the next COP to what we experience at Jazz Fest when it’s hot and muddy. You embrace the moment, hence you embrace the suck!

    3 minutes of:
    Bobby Hurleys x 7
    Merkins x 7
    LBC x 7
    Rinse and repeat counting rounds out loud

    1 minute rest

    Repeat 3 minutes of:
    Bobby Hurleys x 7
    Merkins x 7
    LBC x 7
    Rinse and repeat counting rounds out loud, trying to beat first round!

    Next up was a little Burpee fun!

    Deconstructed Burpees! Do the following IC:
    Squat x 10
    Thrust x 10
    Merkin x 10
    Thrust x 10

    Squat x 9
    Thrust x 9
    Merkin x 9
    Thrust x 9

    Continue down to 1 of each! Then put them all together and do 10 Burpees OYO!

    Next up – Four Corners BLIMPS style!

    5 x Burpees run to next corner
    10 x Lunges run to next corner
    15 x Imperial Walkers….
    20 x Merkins…..
    25 x Plank Jacks….
    30 x Squats…..

    Return to center of cones for a 2 minutes of planking followed by a few minutes of Mary.

    Return to the Flag

    COT

    NMM

    -It was great to be back at the Mothership! Sign up and bring some heat! YHC proved the Pax could enjoy a serious beat down without ever leaving the Great Lawn!
    -YHC wasn’t sure about the play list, but Tool complimented the Dr John choice, which is major coming from the guru of Nola playlists!
    -City Park cleanup and Coffeteria at Cafe Navarre with great F2

    Thanks for the opportunity to be a part of this awesome brotherhood!

  • 610 on 420 – from Catfish

    Accelerated 610, starting with running on the usual route, stopping for 10 burpees every 5 minutes. 15 minutes out, 15 back to the track.

    At the track, did some beat crawl laps on the western end waiting for the six. Nothing fancy, just bear crawl to one end, 10 merkins, bear crawl back, 10 merkins, rinse and repeat.

    Finished up with Dr. W’s, Peter Parker Peters, then back to the flag for CoT.

  • St. Paddy’s Day Brick Fest – from Rudy

    The Playlist: https://open.spotify.com/playlist/04wIJSMgALwapngjBJXwXP?si=dH03I0VjQ0qMJMSTUS5oqA

    11 PAX joined YHC for a St. Paddy’s morning fest. Humid, and warm. Good to see some old faces (looking at you Amnesty) and new (Sir Purr! Welcome back to workout #2!)

    Lots of green around the horn. Bongo didn’t get the message, but pointed to his light green light on his workout watch as if that counted. Catfish also didn’t get the message, but no PAX had the audacity to call him out for it. Much debate on whether Saban’s yellow-ish highlighter tank was closer to Green than Kuch’s Aqua Athleisure shorts. Thanks to Snooze and Da Parish for CLEARLY wearing their finery. The mom’s of the group (Ya Mom ‘n’ Dem, Mama’s Pride) – B- for effort on the attire front….

    Disclaimer, then open up the Pot o’ Gold (i.e., YHC’s Mini) to grab 2 of the red-colored Bars o’ Gold (i.e., “Bricks”). Head to the track.

    Quick warmup with some stretching, SSH and IW. Then b/c YHC had often wanted to try it – lets do Bat Wings with the bricks. That’s a good challenge. It will make a return appearance.

    The Thang:

    Queue up the Irish Music. We’ll rinse and repeat a tabata-ish workout. 4 Rounds of Exercises (45 seconds on, 15 second rest), then a Lap aruond the track (everything with the bricks).

    + Round 1: Seal Claps, Dying Brick-roaches, Lunges, 8 count body-builders.
    + Round 2: Floyd Mayweathers, Crunchy BrickFrogs, Calf Raises (awkward…), 8 count body-builders.
    + Round 3: Merkins, Irish Twists, Monkey Humpers, 8 count body-builders
    + Round 4: Newston’s Cradle, LBBCs (Little Baby Brick Crunches), Squats, 8 count body builders
    + Round 5: T Merkins, Brick-guins, Side Lunges, 8 count body-builders

    Back to the flag. YHC had grand ambitions of getting lots more 8 counts in. But I greatly underestimated the time it would take us in total to run a mile carrying bricks. So OYO over the course of the day – everyone owes about 300 more 8 counts (to commemorate the 1 year anniversary of the initial 8 count challenge, increasing by 1 per day until “No more covid restrictions for the great state of Louisiana”).

    COT: Countoff, Name-o-Rama (Sir Purr? Surr Pur?), Announcements and closing out with a prayer. YHC especially wants to thank the “75 Soft” group under whose strict tutelage YHC has been driven to keep reading his bible. Specifically, messages over the last few days have emphasized import of Evangelizing. Its not sufficient for us to just hear good works, or even do good works. We need to be inspiring others through our actions. That applies spiritually, professionally, personally. Thanks 75 Soft-ers.

  • Burpin’ and Murphin’ 2020 Away (Okwata 2020-12-31) – from Catfish

    Slightly warmer weather out at Okwata with 7 PAX: Jingle Vader, High Rise, Carpool, Gabrielle, Saban, Bongo, Catfish (Q).
    Started with a mosey over to the fountain, did a couple of laps with some skips, high knees, butt kicks, karaoke, etc. Moved to the grass for Abe Vigoda, Grass Grabbers, SSH and Imperial Walkers. Moved to faces for Peter Parkers, Mountain Climbers, and Shoulder Taps.
    Moseyed over to the House of Pain. Lined up at bottom of the levee for three-ish minutes of the following: 5 8-counts at the bottom, run up backwards, 5 burpees at the top, run down forwards, rinse and repeat. Once done, PAX did a quarter Murph (25 pullups, 50 pushups, 75 squats OYO, divided as each PAX pleaseth). Once done, lined back up on bottom of levee for a repeat of the 5-and-5.

    Bear crawled to the sidewalk, then crossed the street. Moved over to the palm tree planters for Bulgarian Split Squats, Derkins, Dips, Box Jumps, and Irkins. Circled up nearby for SSH, then Smurf Jacks. Ended with nickels and dimes – 1 minute timer w/ 5 burpees, 10 HR Merkins, SSH till the next minute.
    Back to flag for CoT. Coffeeteria at PJ’s on Canal.

  • The Stomp 12/29/2020

    Issued the Disclaimer

    Warmup:

    • Side Straddle Hops – 20 in cadence
    • Mountain Climbers – 20 in cadence
    • Windmills – 10 in cadence

    Mosey’d to the track & partnered up. Each group of 2 PAX ran 2 laps at whatever pace they chose. Only requirement was that they had to stay together. After 2 laps were completed, each group of 2 PAX chose an exercise for their group. The exercise had to be between 10 -100 reps, so the idea was each group could choose if they wanted to grind it hard with an exercise, or if they wanted to mainly focus on getting in the miles.

    We had a couple of mins left after we finished, so we hit up some Mary for 2-3 mins & then headed back to the flag for count-off, name-o-rama, announcements, intentions & prayer. Happy New Year, fellas!