F3 New Orleans

Tag: Cheese Steak

  • 11s and Rocks at the Lawn – from Rudy

    Brought an old Pontiff favorite out to Mothership. 11 PAX showed up for a Rock workout in the first seriously muggy day of summer. And it was muggy.

    The Thang: Mosey – not to the Great Lawn, much to the angst of several of the gathered PAX, but instead over to the rock garden for a quick warmup. Stretches and Imperial Walkers/Hillbillies while our stragglers roll in (Revit, Chips, DAX – but I’m not naming names). Then everyone grab a rock and head to the Great Lawn

    11s with Rocks: Rocks in a line in the middle of the field. 11s with Burpees on one side, BBSU on the other side. Passing the rocks 1 direction, do 11 Overhead Presses. Passing your rock in the other direction, do 11 Curls.

    Definitely a timekiller. YHC tried Mr. Rodgers rock one time – and never again. My little itty bitty rock is Just Right for me.

    7:10 – time to get the rocks back so we can head over to the Baby Foundry. 6 Stations, including Pull Ups, Box Jumps, Squats, Dips, Rocky Balboa and a timer. Round 1 – timer is 10 burpees. Round 2 – 6 Mayem Merkins. Then back to the flag just a few mins late.

    COT – a truly SWEATY ball of men

  • 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

  • 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

  • Life is a Grind @ the Mothership – from Triple Shift

    “Life is a grind” is an informal expression meaning that life can be difficult, routine, and tiring. It suggests that much of daily living involves hard, often monotonous work or tasks that can be emotionally or physically draining.

    Anyone that knows what I’ve been through the past year or so understands that phrase. I’ve prayed that this cup would pass but the good Lord doesn’t see fit that it passes anytime soon. So, the next best option is for me to get stronger. With that in mind, I get to work with 16 other pax members as they push me to get better.

    Warmarama – Head to the Peristyle for Slow (sometimes low) cadence exercises.
    10 LSS, 10 Tie Fighters (front and back) 10 Merkins, 10 Peter Parkers, 10 Shoulder Taps, 10 Floyd Mayweathers IC. Finished with 15 burpees IC (loved the audible grown when I hit ten with no voice inflection).
    The Thang 1 – Genuflect on the great lawn up to 10 genuflects / 20 lunges. Reverse plank for the 6.
    The Thang 2 – Run to the Children’s Museum and partner up for a modified dora with coupons. 50 blockees and 100 straight leg deadlifts while the partner runs up the ramp and does a pull up on the metal rails overhead and head back.
    The Thang 3 – Run to the baby foundry to perform 60 seconds (10 seconds on and 20 seconds off) of flexed arm hang while the other pax members held an Al Gore.

    Time is running out so we Indian walk while the last pax member sprints to the front and reach the flag at 7:31 am.

    Countoff, Namerarama, and COT – Welcomed FNG Nightingale (ICU nurse).

  • Gotcha – from Hawgcycle

    Warm-up: SSH, IW, GG, Merkins, Bobby Hurly
    On the line: open the gate, close the gate, high knees, butt kicks, scoops

    Mosey to Gym:

    Gotcha – 1 line at the 3 point line. First two pax have a ball. Pax 1 shoots a 3. If he doesn’t make it he gets his own rebound and tries to score before pax 2 scores. If he doesn’t he’s out. Continue until one man left. There was a way to buy back in.

    Buy-in #1 – 30 Abe Lincolns, 60 Monkey Humpers, 90 Big Bois

    As predicted by Mayhem, the buy in was too steep. Although a couple of us came close.

    The Architect won the first game and pretended to do squats while the losers finished up.

    We reduced the buy-in for game two. Fast Tax and YHC got back in to be quickly dismissed once again.

    Buy-in #2 – 20 Big Bois, 40 Monkey Humpers, 60 Abe Lincolns

    I assume The Architect won again. It was him and Mayhem at the end, but I was too busy to pay attention.

    We took a break from basketball to do some
    wall work – BTW. Chicken Peckers, BTW, Pecker Chickens, BTW, Pecker Mayhem

    We then divided up into 3 teams of 3. Teams 1 and 2 play a game of 3 on 3 sudden death wile Team 3 does 10 merkins, 10 Bobby Hurleys, 10 Big Bois, in perpetuity. The losing team swaps with the team doing exercises.

    We made it through three games and headed back to the flag

    NMM
    * There are two kinds of people in the world. Those that enjoy having fun occasionally and Mr. Rogers
    * Speaking of everyone’s favorite neighbor, I did Q a workout that made him remove the weight vest. That feels almost as good as making an FNG puke. I consider it a badge of honor.
    * My shot was off. Must have been the wind
    * At first I was skeptical of Mahyems 10-count hip-slap, shoulder-tap merkin. I’m now fully on board having developed what I have now decided to call the Pecker Mayhem. This will prove to be the pinnacle of Mayhemdom

  • 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.

  • Mosey to ONE HUNDRED – from Mayhem

    Conditions: 63 F, felt like 66 F, 0 mph wind

    YHC arrived by foot at 5:28… because it is February and Every Mile Counts.

    Mumblechatter began before 5:30
    At the bell, disclaimer given and we commenced to carioca down the jogging path changing direction halfway
    Near the main gate, the start of the warmarama: A-slow-V, GG, low slow squats

    Then we “snaked the railings”. When you weren’t snaking, PAX held an Al Gore.
    It was awkward. It was different. Different can be good.

    Mosey down the path to the parking lot near the track entrance.
    Finish the warmarama with PPP, MC and MAYHEM MERKINS (hip slap, shoulder tap, merkin in a 10-count cadence… Exicon worthy)

    Into the track bleacher gate we went.
    The Main Thang: do 10 of something, then a form of transportation, then 20 of something, and so on to 100.

    10 left leg lunge, right leg lunge, burpee, two squats OYO – snake the bleachers
    20 burpees OYO – run back in front of the bleachers
    30 merkins OYO – run to the press box, up the stairs and back
    40 overhead claps OYO – run to the goal post and back
    50 monkey humpers OYO – run in the parking lot to the opposite track entrance
    60 lunges 1-is-1 OYO – run to the gym, bear crawl up the ramp, run back
    70 squats OYO – run up the gym stairs and head to the north side of the gym
    80 LBCs IC – run to the gym entrance and wall sit for 2 mins
    90 flutter kicks IC – run through the parking lot near the track
    100 air presses holding an Al Gore IC (taking turns counting to every 10) – indian run back to the flag

    2 minutes of stretching before COT

    Announcements
    -Kenna Brah learned something from a random French woman that means nothing
    -IOAM tomorrow in Thibodaux
    -City Pork and Old Metry Mosey around the corner

    Intentions
    -Kenna Brah’s friend’s granddaughter
    -Cheesesteak’s friend
    -Bogey to be understood

    Great group of men. We worked hard. Lots of mumblechatter. Great way to start a Friday.
    SYITG!