F3 New Orleans

Tag: Brown Bag

  • DEFENDANTS’ MOTION TO DISMISS COMPLAINT – from Jingle Vader

    IN THE COURT OF PUBLIC OPINION FOR THE REGION OF NEW ORLEANS

    F3 NATION, et al.
    Plaintiffs,
    v.

    F3 NOLA, JINGLE VADER (Q), et al.
    Defendants

    Civil Action No. 24-0001

    DEFENDANTS’ MOTION TO DISMISS COMPLAINT

    In the matter of F3 NOLA vs. F3 Nation, the defendants, hereafter referred to as F3 NOLA, hereby move for dismissal of the charges brought forth by F3 Nation. The allegations assert that individuals participating in workouts at Wolfpack Mountain fail to produce a summary of their activities, commonly referred to as a “Backblast.”

    I. Grounds for Dismissal:

    1. The defendants plead that their reluctance to provide a Backblast is rooted in their status as Luddites, demonstrating an aversion to modern technological practices.

    2. F3 NOLA asserts that their indifference extends beyond matters unrelated to Uptown New Orleans, rendering the requirement for a Backblast irrelevant to their operational ethos.

    3. The defendants argue that the language employed in workouts is often unsuitable for a professional environment, thus justifying their refusal to produce such documentation.

    4. F3 NOLA contends that the imposition of Backblasts may inadvertently subject them to unwarranted scrutiny regarding allegations of child abuse, posing a potential risk to their reputation.

    5. The defendants maintain that their objection to Backblasts is grounded in their general aversion to being directed or supervised, asserting their autonomy in matters related to workout documentation.

    In light of the aforementioned grounds, F3 NOLA respectfully requests this Honorable Court to grant the motion to dismiss, thereby absolving them of the charges brought forth by F3 Nation and allowing them to focus on Side Straddle Hops, Low Slow Squats, Burpees, Hillbillies, Blimp Ladders, Dora and Mary (which includes Twisties).

    Dated: January 12, 2024

    Respectfully submitted,

    JINGLE VADER
    Workout Q
    :HC

  • Misty Mountain – 1-6-2024 – from Almonaster

    A stroll up “Beary” Mountain!

    PAX:

    – Gabby
    – Hawgcycle
    – Douille
    – Couch
    – Jingle Vader
    – Subprime
    – Brown Bag
    – O’Douls
    – Tiny Tot
    – 8-Ball
    – El Guapo
    – Rudy
    – Dax
    – Tubesteak
    – Tomahawk
    – King Kong
    – Willie
    – Almonaster

    Mosey to Palm Circle.

    Warmup:
    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    The Morpheus – 10 IC
    Balance on 1 foot for 10 seconds – each
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Mosey to the Base of the “Beary” Mountain.

    Bear crawl up the ramp to the 2nd level.

    We proceeded with 10’s and 20’s exercises on each end of the Mountain. We traveled all of the way to the top deck and then descended down with two sets on the below levels.
    QUICK FACTS ABOUT BEARS
    There are around 180,000 to 200,000 brown bears worldwide. Most of them live in Alaska, Canada and Russia where the brown bear can still roam vast areas almost unpopulated by human beings and covered in forests.
    – Burpees – 10 OYO
    The brown bear can reach a weight of between 150 and 370 kilogrammes depending on age, sex and season.
    – LBC’s – 20 IC
    Despite their weight, the animals can cover short distances at speeds of up to 50 km/h.
    – Burpees – 10 OYO
    Brown bears are generally loners who will only seek a mate for short periods.
    – Squats – 20 IC
    At birth, bear cubs are blind and naked.
    – Burpees – 10 OYO
    In the wild, these omnivores spend up to 16 hours a day looking for food, which is reflected in the saying ‘hungry as a bear’.
    – Freddie Mercury’s – 20 IC
    Bears have a particularly good nose: their sense of smell enables them to sniff food at a distance of several kilometres.
    – Burpees – 10 OYO
    Brown bears in the wild are mainly active at dusk and at night.
    – Lunges – 20 IC
    In the wild, brown bears can reach a maximum age of between 20 and 30 years. In captivity, they can get even older.
    – Burpees – 10 OYO
    The brown bear is the largest predator still living on the continent of Europe.
    – Penguins – 20 IC
    Descend two levels
    – Burpees – 10 OYO
    – Bobby Hurley’s – 20 IC
    Descend one level
    – Burpees – 10 OYO
    – Vladimir Douille’s – 20 IC
    Back to Flag
    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the opportunity to Lead!

  • Coin Flip – from Tinkles

    First Q of the year so I’ll try a backblast! Hoping it sticks!

    Looking for something a little different we tried a coin flip beat down. Heads = an exercise, Tails = an exercise. If head or tails is hit two times in a row, that exercise is retired and replaced with a new one. The concept has potential.

    Warm up: standard items.

    We started out with heads = burpees, tails = long running loop. First two flips were heads and burpees were dropped for squats. Everyone recalled the probability word problem from 5th grade and deduced this had a 1/8 chance of happening. The 4th heads in a row at a chance of 1/16 did not happen. The whole workout:

    10 burpees
    10 burpees
    30 squats
    Long loop
    30 squats
    30 squats
    Long loop
    15 jump squats
    Long loop
    Long loop
    15 jump squats
    Short loop
    15 jump squats
    15 jump squats
    Short loop
    30 Ukraines
    Short loop
    30 Ukraines

    Back to flag for announcements and intentions.

  • Misty Mountain – 12-16-2023 – from Almonaster

    12 Toys of Christmas!

    PAX:

    – Dax
    – Jingle Vader
    – Subprime
    – King Kong
    – Willie
    – Reluctant Yankee
    – Brown Bag
    – Tiny Tot
    – Douille
    – Gabby
    – Couch
    – Almonaster

    Mosey to the Tulane Breezeway.

    Warmup:
    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    The Morpheus – 10 IC
    Balance on 1 foot for 10 seconds – each
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Santa has left presents all around for us to find.

    Mosey to the Pull-up Bars.

    12 seconds of pullups. Those not in Rotation will hold the Christmas Boat Pose.

    Mosey to the base of the mountain. Going up each level we will find 7 more toys.

    Slow Merkins – 12 IC
    Slow Leg Lifts – 12 IC
    Low Slow Squats – 12 IC
    Christmas Diamond Merkins – 12 IC
    Christmas Star Jumps – 12 IC
    Plank Elf Punches – 12 IC
    Santa’s Burpees – 12 OYO

    Mosey down the mountain to the benches.

    Slow Incline Merkins – 12 IC
    Dips – 12 IC
    Bench Step Downs – 6 each leg
    Decline Merkins – 12 IC

    Mary
    LBC’s – 20 IC
    Papa Noel Douiles – 20 IC

    Back to flag!
    Birthdays
    Anniversaries
    Announcements
    Intentions
    Thanks for the opportunity to lead!

  • Smurph Mountain Misogi part 2 – from Sandbar

    Same as before. Gather in groups of 4 of simliar speed – one to run for help and 2 to carry the body. Quick disclaimer. No Warmup. 5 mountains. 10 burpees at the bottom and top of each mountain. That’s a Century. Plus a mini- murph tucked into the middle with 25 pullups, 50 pushups, and 75 squats. Most everyone made it back by COT, but noone completed 5 mountains. The Rules of a Misogi (according to Michael Easter) are Rule 1: Make it really hard. Rule 2: Don’t die. Except for one pax spewing Martinelli’s, there were no casualties. But the Smurph Mountain Misogi remains a challenge.

  • Short Circuit – from Reluctant Yankee

    Today the Q was mine and what a nice treat to show up with a FNG and Chardonnay pulling a Kotter and joining us in the GLOOM! Man the 10 degrees cooler was a total game changer for my energy at the beatdown.

    Quick disclaimer – and then 22 MEN did the difficult thing and posted for F3 Birdcage at Audubon Park.

    We ran the mini loop by the club house for a warm up and then a quick COP warm up with SSH, Imperial Scott Walkers, Mtn Climbers, Dying Roaches, and Bird Dogs x 20

    Quickly set up a SHORT CIRCUIT –
    Station 1 in the benches –> Dips, Bulgarian Split Lunge L/R, Irkins and Derkins, and Seated Squats (x 20)
    Run to Station 2
    Station 2 SUICIDES in OAK ALLEY
    Run to Station 3
    Rows and Plank Jacks x 25
    Run to Station 4
    Pull Ups x 10 or Negatives
    Run back to Station 1

    Back to the BANDSTAND
    6 MIN OF MARY
    LBC, LBT, Lil baby obliques, Hip Dips L/R, Wife Pleasers, O Mary, Flutters, and Low Country Crab x 20

    Thanks for the opportunity to Q today!

  • Brick by Brick, redux – from Sandbar

    WARM UP and Merkin-0-rama
    Mosey the parking lot to the truck to distribute 2 bricks per PAX. PAX moseyed across the street to the field in front of the zoo. 20 merks OYO. SSH IC, 10 merks OYO. 20 Grassgrabbers IC, 10 merks OYO. 20 Windmills. 10 merks OYO. 20 hillbillies IC. 10 merks OYO. 20 Imperial Walkers IC. 20 Merks OYO.
    THING 1 – BLIMPS (with Bricks) at the corners of field, 5-10-15 etc, 2 is 1.
    PAX then slow moseyed to the green wall outside the zoo, with curls on the way.
    THING 2 – Grab some Wall. Dodo Bird (With two bricks assume the People’s Chair, brick in each hand and at rest down your sides is the default position. In cadence Wonderbra (assume the People’s Chair position. Start with bricks close to body at chest level. Push bricks up over head fully extending arms, bring bricks back down to chest position, then push them straight out in front until complete arm extension reached. Return to starting position). 2 sets of 4 count 10 each. 10 count between. Then the PAX finished with some balls-to-the-wall decline merks, with elevation to the
    THING 2 – PAX paired up for CBGB (Carolina Drydocks, tricep extensions, Brick-flys, trap shrugs ), one PAX lifts while the other runs with the bricks up two lights and back and flapjack, until all PAX complete.
    Line up two rows for Indian run back to Oak Alley. Circle up for Mary – Angie led on 30 4 count LBCs. Then 35 4-count Freddy Mercurys. Then 40 4 count penguins, then LBOs. Finish with 10 more merks OYO.
    COT
    Back to the flag for countoff, name-o-rama, announcements and intentions.

  • Wolf Pack Mountain – Burpee Palooza Ring of Fire – from Willie

    The PAX gathered for 530AM sharp at the WPM meeting spot on St. Charles Ave, where I announced the standard disclaimer. I also had my Bluetooth speaker and playlist at the ready. The rules are pretty simple for my music. Any PAX can skip a song, but it will trigger a 10 burpee penalty for the whole group, and there are no back-to-back skips…sorry Catfish:(). O’Douls had the honor of shuffling the songs, and it landed on “The Children will Listen” by Barbara Streisand…. The entire PAX declared a skip, and we did 10 burpees out of the gate!
    We moseyed over to the base on WPM to warm up with the following exercises all in cadence:
    SSHx20, Imperial Walkersx20, Hillbilliesx20, Self lovex20, Grass Grabbersx10, Arm Circles F/Bx10

    Once the warmups were complete, the PAX ran up the mountain stopping at each level for a Ring of Fire. All inclines were run up backwards.
    Monkey Humpers 20 total, next PAX starts at 10. Hold Al Gore while you wait.
    Couch skipped with 5 seconds left of the “Humpty Dance” – PAX did 10 Burpees.
    Low slow Squats 20 total, next PAX starts at 10. Hold Al Gore while you wait.
    Douille skipped “It’s Raining Men” – PAX did 10 Burpees.
    LBCs 20 total next PAX starts at 10. Hold a hip bridge (wife pleaser) while you wait.
    Merkins 20 total next PAX starts at 10. Hold plank while you wait.
    Mountain Climbers 20 total next PAX starts at 10. Hold plank while you wait.

    Once at the top of the mountain, I had a surprise for the PAX. Instead of a traditional ring of fire, we had Burpee Palooza Ring of Fire. Each PAX was singled out to name the artist of the current song. We did 3 burpees as a group as the new song played. Once the burpees were done, the PAX next up in the ring of fire had to name the artist of the song, if he missed it, another 5 burpees ensued, if he got it correct, we did 10 Squats. We made it through 7 of the 21 PAX in the ring before heading back to the flag. Let’s just say we did a lot of burpees, and I will leave it right there.

    Here is a list of the songs that were played in the Burpee Palooza Ring of Fire:
    Get Ready – DJ Jubilee
    Da’ Dip – Freak Nasty
    Shake it off – Taylor Swift
    For Those About to Rock – ACDC
    What a Fool Believes – Doobie Brothers
    Let’s Dance – David Bowie
    What Does the Fox Say? – Ylvis

    We made it back to the flag right on time and closed out with the COT. It’s always an honor to lead this group of great men. Already looking forward to next time!

  • – from Dry Socket

    I recently had the pleasure of experiencing a workout session at Misty Mountain, and I must say, it exceeded all my expectations. The atmosphere, the trainers, and the overall workout experience left me feeling invigorated and motivated to continue on my fitness journey.
    Title: Dynamic and Engaging Workout Experience at Misty Mountain

    Rating: ⭐️⭐️⭐️⭐️⭐️ (5/5)

    I recently joined a workout session at Misty Mountain with a group of 12 participants, and I was thoroughly impressed with the energy and effectiveness of the workout. From the warm-up exercises to the challenging routines, Misty Mountain provided a dynamic and engaging fitness experience.

    The session began with a series of warm-up exercises that set the tone for the workout ahead. We started with side and straddle hops, which got our heart rates up and warmed up our lower body muscles. The arm circles and overhead claps engaged our upper body, preparing us for the upcoming workout. The inclusion of seal claps added a fun and interactive element to the warm-up, creating a positive and enthusiastic atmosphere.

    We started our adventure by running towards Wolfpack Mountain, and the Indian runs along the way added an element of teamwork and camaraderie. The scenic route provided a refreshing backdrop for our run, keeping us motivated as we made our way to the top.

    Once we reached the summit, we delved into a Dora 123 workout that tested our strength and endurance. The combination of 50 lunges, 100 imperial walkers, and 150 Merkins pushed us to our limits, encouraging us to dig deep and push through any fatigue. The trainers’ guidance and encouragement ensured that we maintained proper form and technique throughout the challenging exercises.

    At the top of the mountain, we engaged in a series of core exercises, further targeting our abdominal muscles and strengthening our core. This segment added a dynamic twist to the workout, allowing us to focus on building stability and balance while enjoying the panoramic views from our elevated vantage point.

    The journey continued as we ran back towards the flag, where a series of bench exercises awaited us. Step-ups, power-ups, and dips provided an intense upper body and lower body workout, engaging multiple muscle groups and improving overall strength. The variety of exercises kept the workout exciting and prevented any monotony from setting in.

    After the intense workout, the group rewarded ourselves with a well-deserved treat from La Boulangerie, which served as a delicious post-workout reward. It was a great opportunity to refuel and recharge our bodies before heading to Brown Bags for a dBrief. This time together allowed us to reflect on the workout, share our experiences, and bond as a community.

    In conclusion, my experience at Misty Mountain was nothing short of fantastic. The warm-up exercises, including side and straddle hops, arm circles, overhead claps, and seal claps, effectively prepared us for the workout. The trainers’ guidance, personalized attention, and inclusive approach made the session challenging yet enjoyable. The sense of community and support among the participants added an extra layer of motivation. I highly recommend Misty Mountain to anyone seeking a dynamic, engaging, and results-driven workout.

  • In Honor of Old Yankee – from Hawgcycle

    I asked Chat GPT to right the backblast as a song in the style of Yankee Doodle Dandy. Enjoy.

    (Verse 1)
    Hawgcycle led us up the hill, in honor of old Yankee,
    To Wolfpack Mountain, with a thrill, we joined his workout frenzy.
    With 27 Pax, we gathered there, for a celebration so grand,
    For our friend Yankee, beyond compare, we formed a mighty band.

    (Chorus)
    Hawgcycle led us up the hill, in honor of old Yankee,
    We did his favorite workouts still, to make him feel quite cranky.
    We exercised with all our might, to celebrate his birthday right,
    Hawgcycle led us up the hill, in honor of old Yankee.

    (Verse 2)
    We started with a 4x4x48, just as Yankee desired,
    Four burpees every four, no time to grow tired.
    Side Straddle Hop, a challenging feat, to end in perfect sync,
    Angie’s List struggled with the beat, but we laughed, not a blink.

    (Chorus)
    Hawgcycle led us up the hill, in honor of old Yankee,
    We did his favorite workouts still, to make him feel quite cranky.
    We exercised with all our might, to celebrate his birthday right,
    Hawgcycle led us up the hill, in honor of old Yankee.

    (Verse 3)
    Imperial Scott Walkers, we marched with pride,
    Bill Buckners, oh, the Red Sox’s ride.
    Climbing mountains, reaching peaks, conquering what we dared,
    For Yankee’s tribute, strong and sleek, his spirit in the air.

    (Chorus)
    Hawgcycle led us up the hill, in honor of old Yankee,
    We did his favorite workouts still, to make him feel quite cranky.
    We exercised with all our might, to celebrate his birthday right,
    Hawgcycle led us up the hill, in honor of old Yankee.

    (Verse 4)
    A Dirty McDuece, exercises galore, we pushed our limits high,
    Merkins, LBCs, and so much more, reaching for the sky.
    Running laps, up stairs and ramps, the energy burning bright,
    Hawgcycle’s tribute, like a champ, a challenging delight.

    (Chorus)
    Hawgcycle led us up the hill, in honor of old Yankee,
    We did his favorite workouts still, to make him feel quite cranky.
    We exercised with all our might, to celebrate his birthday right,
    Hawgcycle led us up the hill, in honor of old Yankee.

    (Verse 5)
    Levee to the Chevy, a backwards race, we faced it with a grin,
    Bobby Hurleys, partners switch their place, determination from within.
    To the flag we ran, spirits held high, eight-count body builders soared,
    Yankee’s honor reaching the sky, our bond forevermore.

    (Chorus)
    Hawgcycle led us up the hill, in honor of old Yankee,
    We did his favorite workouts still, to make him feel quite cranky.
    We exercised with all our might, to celebrate his birthday right,
    Hawgcycle led us up the hill, in honor of old Yankee.

    (Verse 6)
    Yankee Aggressor, Southern Gentlemen’s pride, we gave it all we had,
    With four burpees, side by side, laughter filled the squad.
    In unity, we stood so tall, with gratitude in our heart,
    For Hawgcycle and Yankee’s call, a friendship to never depart.

    Chorus)
    Hawgcycle led us up the hill, in honor of old Yankee,
    We did his favorite workouts still, to make him feel quite cranky.
    We exercised with all our might, to celebrate his birthday right,
    Hawgcycle led us up the hill, in honor of old Yankee.