F3 New Orleans

Tag: Chips

  • Celebrating the Six

    Conditions:  Humid and Partly Cloudy.  73 degrees, 100% humidity.  Wind 4 mph from the NW

    The Thang

    We divided up into nine teams to play some Rarájipari.  Teams of 4 or 5 kick a baseball as they run.  No real rules other than you have to kick it everywhere you go.  Today each team had to visit four landmarks to collect a playing card.  They could collect the cards in any order. First team to make it back with all four cards and the ball was the winner.  The landmarks were the Peristyle, The Dueling Oak, The Singing Oak, and the Rugby Pitch.  Overall mileage was roughly 3 miles for the efficient teams, over 3.5 for some of the more directionally challenged teams. 

    Cool Down

    As teams arrived back to the start High-Rise led as he took stretch requests and YHC closed us out with a little Mary before we sealed the deal.

    NMM

    • Chaos ensued at the start.  A couple of Pax went down with turned ankles and balls were lost.
    • We started with nine balls.  We ended with five.  Not sure of the specifics, but one team was rumored to have lost two balls somehow.
    • One team lost a ball off the Wisner Bridge.  That leads to a number of questions.
    • The teams that went to the Peristyle first had to weave their way through a Zumba class to get to the flag. 
    • This workout was much more compliant with Corona restrictions than what Papa Smurf did on Monday.  Although our pods were sharing the same ball, YHC was the only one without shoes.  CDC guidelines limit shoeless Rarájipari players to one per team.  In an abundance of caution, other teams shod all of their players.    
    • Some teams were looking for Dueling Oaks.  Just to clarify, the Oaks themselves have no beef with one another.  The Dueling Oak, singular, was the location of many a human duel back in the day. 
    • T-claps to Rudy, Boo-Boo, and Kuch for helping YHC put the flags out this morning. 
    • T-claps to Bushwhacker and Cowbell for making the trek from the frigid North.  Cowbell was showing off a strong sock game today.
    • Every Rarájipari team has a 6.  And depending on what group we are in, that could, for the most part, be any one of us.  The fast guys are usually controlling the ball up front and the 6 is keeping a consistent pace trying to keep up.  You may be falling farther and farther behind, but you keep running.  You keep plugging away.  Inevitably someone kicks the ball into the shrubs, or into a giant mud hole, or off the Wisner Bridge and you catch up.  It’s hard to overstate the importance of consistency in every aspect of our lives.  Keep plugging away – you’ll get there.      

  • Respect, Respect

    Today’s Q goal was to get a good full body workout and to keep moving. 13 PAX showed up for the beat down.

    At 0530 the warm up began.

    Smurf jacks, Peter Parker’s, Froggies, Parker Peter’s, Don Quixote, Arms circles

    The Thang: 45 secs per exercise, 10 second rest between each.

    Prisoner squat, Jack knife, Hand release pushups, Carolina dry docks, Wife pleasers, Jump Squats, American hammer, Dive bomber pushups, Alternating plank toe touch,

    After completing these workouts for two round we moseyed to the wall for some “line of fire.” First, at the wall, we did Rocky Balboa for a little extra warm up. For the “line of fire” the PAX did a wall sit, while each Pax down the line did 10 donkey kicks. Next round was wall sits, donkey kicks, then they held the high plank. Next, they held the high plank and did shoulder taps. Lastly they held the high plank and did Peter Parker’s. With 3 minutes remaining more Rocky Balboa were due.

    We closed with good spirits and a COT.

  • Rennaissance 2020-08-23

    8 PAX at the Renaissance this fine morning: Tool, Abacus. Fracsac Heisenburn, Dax, Hokie, Chips, and Catfish (Q).

    Started in front of the museum with Abe Vigodas, Grass Grabbers, and SSH. Got in some imperial walkers, then down to faces for Peter Parkers, Plank Jacks, Mountain Climbers, and Parker Peters. Back to feet for Imperial Squat Walkers, then Body Bag Builders to finish the warmup.

    Set up at the base of the steps for nickels and dimes, museum step style. PAX bunny hopped up the steps, 5 burpees at the top, then back down for 10 hand-release merkins. Planked and waited for the six, then went right into three rounds of a Blades of Steel ring of fire (Blades of Steel = plank position, tighten shoulder blades to bring them together while arms stay straight).

    Ran a lap around the museum, then re-convened around the fountain for 20 box jumps (OYO), then irkins, then 10 more box jumps, then dips. Circled up for a round of Leg Webbs (Squats and Lunges in a 1:2 ratio), up to nine.

    Back to the museum for Sunday Mornings (5 rounds), then back to the front to finish with 8-counts. Back to flag for COT.

  • OverJoyed at The View

    YHC arrived at The Joy AO, the coupon component of The View, and found 4 other Pax eagerly awaiting what their Q had planned. With the clock indicating 0530, a brief disclaimer was given, and each Pax was instructed to grab a coupon and head over the levee.

    Warmup

    • SSH IC x 31
    • IW IC x 15
    • Grass Grabbers IC x 10
    • Abe Vigodas IC x 10
    • AC IC x 20 – fwd and back

    COP #1 with Coupons

    • Curls IC x 10
    • Rows IC x 10
    • Triceps IC x 10
    • Manmakers OYO x 10
    • Rinse and Repeat

    Indian Run along the levee, then mosey back to the steep part

    COP #2 at The Levee

    • Burp Back Mountain – Partner up – 100 Burpees Cumulative
    • Pax 1 Quadraphilia up the levee x 3 – Pax 2 does Burpess – Flapjack until reaching 100 Burpees

    COP #3 with Coupons

    • Ring of Fire #1
      • Hold Al Gore position with a coupon. Send 10 x Curls around, next pax starting at 5 – go around twice
    • Ring of Fire #2
      • Hold Plank Position. Send alternating ‘mericans on the coupon around the circle (2 is 1), next pax starting at 5 – go around twice.

    COP #4 with Coupons

    • Curls IC x 10
    • Rows IC x 10
    • Triceps IC x 10
    • Manmakers OYO x 10
    • Rinse and Repeat

    COP #5 – Mary

    • Flutter Kicks IC x 20
    • LBC’s IC x 30
    • Dying Cockroach IC x 20
    • Tin Snips IC x 20
    • Freddie Mercury IC x 20

    COT – Count off, name-o-rama, announcements, intentions, closed with a prayer to the Sky Q

    NMM

    The cinder block coupons staged at the AO are great. YHC wasn’t going to add the coupons, but glad the sudden change was made. Besides, the pax were overJoyed when YHC called out to grab one.

    Door Dash hates running, but the guy is a beast when it comes to burpees and manmakers.

    The decision to quadraphilia up the steep side of the levee was instantly regretted….it was awesome!

    YHC has Q’d 3 out of the last 4 days. I think I’m officially back, not back to where I was, but back nonetheless……it’s a work in progress.

    The Joy on Mondays at the View is officially an Iron Pax Challenge location during September.

    Thanks to all for the support and prayers over the last several months. You guys are awesome, and I’m blessed to be a part of F3.

    SYITG

  • Barbara Wawa at the lake fwont

    YHC received some good news this week, lab test showed the clots hindering my ability to push myself have been reduced, and the Doc said the best thing for me is to get out and move. Eager to join my F3 brothers, the Q at the View was claimed for a 60 minute beat down with 3 promises:

    1 - No long distance running
2 - The PAX will sweat
3 - The beat down would suck

    At 0630, nine eager PAX came together to push each other to be better. A brief disclaimer, then off to the warmup.

    SSH IC x 31
IW IC x 20
Abe Vigodas IC x 10
AC IC x 10 twice
Grass Grabbers IC x 10
PP IC x 20
MC IC x 20

    With the warmup complete, straight to deliver promise 2 and 3……with a little shock and awe!

    SSH IC x 5
10 Burpees OYO
5 SSH IC x 5
9 Burpees OYO
5 SSH IC x 5
..........
..........
5 SSH IC x 5
2 Burpees OYO
5 SSH IC x 5
10 Burpees OYO (‘cause we don’t do 1!!)

    Mosey to the bench about .25 miles away and grab a rock from the shores of the wide water. Regroup where some cones are set up near the levee. First up, Ring of Fire:

    Al Gore with a rock, then 10 curls one PAX at a time, next in line starting at 5.  Complete 2 rounds.

    Drop the rocks and head to the top of the levee where a deck of F3 cards awaits. Split the PAX into 2 teams, designate a team captain for each. With Hawgcycle and Mahatma facing off, YHC was the moderator. The Game: War! Team captains flip a card, highest card wins! Head down to the cones and do the exercise, then regroup on top of the levee. Reps were number on the card. Face cards added 10. Exercises included:

    400 meter sprint 
Squats with rocks
Monkey Humpers
Freddie Mercury 
Calf Raises with rocks
Backward lunges
Butt kicks
and lots more.....

    Two jokers came up, YHC got to call the exercise. Those two were:

    10 Burpees OYO
4 minutes of Quadraphilia (courtesy of Hawg)

    Finished with the 100 SSH IC card. I believe Hawgs team took the victory, but there were no losers today. It was a win win for the PAX! Mosey back to VSF for COT:

    Count off, name-o-Rama, announcements, intentions and closed with a prayer to the Sky Q.

    Thanks for posting with me and celebrating my full return to joining my F3 Brothers. A special thanks to all for keeping me in your prayers. I am blessed!!!

    SYITG

  • We’re All Stupid

    Last night, Kenner Bruh declared his intention to fart sac at 8:40pm, so the call went out for a replacement Q for the View. At 9:06pm, YHC volunteered to take the Q, because he had a stupid idea that he wanted to try at the View. As it turns out, the men of F3NOLA are stupid who like to do stupid things. With the promise of nothing more than an unknown stupid F3 workout, the largest number of men ever came out for a beatdown on July 8, 2020 as the View hit 11 participants for the first time. On to the stupid.

    The Warm-Up

    SSH – 20

    Imperial Walkers – 21

    Arm Circles – 20

    The AOC

    Last Wednesday there were 11 large piles of trash and refuse spread across the lake shore from the flag to the Treasure Chest Casino. The distance from pile one to pile 11 was 1.1 miles. YHC planned to use the trash piles as the markers for the longest circle of pain ever at the View. YHC calls it the AOC, a series of Al Gore, Global Warming inducing exercises performed next to the rising waters of Lake Pontchartrain. It’s Stupid.

    Do you know what else is stupid? Whoever cleaned up those trash piles along the lake shore is stupid. YHC crested the levee before dawn this morning and nearly fell down in tears as his precious garbage piles were gone! Never fear, adjustments must be made. Now there will be a round of Circle of Pain every 1/10 of a mile on our run from the flag to the Treasure Chest Casino with a new exercise at each stopping point.

    Circle up for 10 merkins as the other Pax hold Al Gore

    Run 1/10 of a mile

    Circle up for 10 Catalina Wine Mixers as the other Pax hold a plank

    Run 1/10 of a mile

    Circle up for 10 Hello Dollies as the other Pax hold Al Gore

    Rinse and Repeat until the Pax arrives in front of the Treasure Chest. The rest of the exercises: burpees, Wine mixer without the merkin, smurf-jacks, merkins again, American hammers, and Nola Ryans. Can’t remember other exercise YHC called out.

    Jack’s Elevens

    The Pax is now 1.1 miles from the flag, and we need to get back by 6:15. The trip back will be 11s. Stop every 1/10 of a mile and do ascending Jack LaLannes, 1 at stop one and 11 at the flag. The Pax safely arrived with all 11 members at 6:16am. YHC humbly asks for your mercy for going over by one minute.

    The End

    Count-Off, Name-O-Rama, Announcements, and Prayer

    Thank you men for doing stupid with me and for pushing each other to get better day by day. Remember to be in prayer for our sick and injured. We need these men back to push us and call us out if we have slacked off during their absence.

    Be strong and be kind today,

    Rev Sox

  • Gaze into my Cristobal (Renaissance 2020-07-06)

    Gaze into my Cristobal (Renaissance 2020-07-06)

    A lovely (albeit moist) morning out at the Renaissance with 7 human PAX and 1 canine PAX- Hokie Pokie, Belloq, Vagabond, Chips, Gideon, DJ Diver, Tool, and Catfish (Q).

    Started in front of the Museum with windmills, grass grabbers, and side-straddle hop. Moved to faces for Peter Parker Peters. Back to feet for Imperial Squat Walkers, then back down for Plank Jacks and Mountain Climbers to round out the warmup.

    Moved to the sidewalk for Route 66 with burpees, then to the fountain for step-up, derkins, step-ups again, then dips.

    Moseyed to the field to the tree line. Bear Crawled two tree lengths, did 5 burpees, then bear crawled back. Circled up for dying cockroaches, flutter kicks, and little baby twists. Did another bear crawl length (one tree this time), 5 burpees, and bear crawl back.

    Back of museum for 7 Sunday mornings. Back to flag zone for Jack Webbs to 7, then burpees to finish. COT, then coffeeteria @ PJs.

  • 11 11 11 and Saban what?

    Veterans Day occurs on November 11 every year in the United States in honor of the “eleventh hour of the eleventh day of the eleventh month” of 1918 that signaled the end of World War I, known as Armistice Day.

    It had been a few weeks (50+) since I had last Q’d a workout and yes my Q skills were a little rusty.  I saw some new faces and some old ones.  After the disclaimer we mosey’d toward the rock pile stopping for 11 burpees on the way.

    Circle Up for the Warm UP

    S – ide Straddle Hops – IC 11

    A – rm Circles – IC 11

    B – onnie Blairs – IC 11

    A – merican Hammer IC 11

    N – olan Ryan -IC 11

    S – murf jacks – IC 11

    U – p downs  IC 11

    C – opper head squats – IC 11

    K – nerkin IC UD

    S – eal jacks I C 11

    11 Burpees OYO

    We then moved to the tree line.  Trees were larger and further apart than I remembered.

    11’s – on the tree lines starting with 1 Merkin and 10 Squats

    Then to the rock pile to retrieve a rock or block depending on personal preference. 

    The movements were done in cadence

    Rock Curls on our knees 22

    Rock Squats – 11
    Elf on the Shelf – 11 each leg

    Rock up – flutter kicks – 22ish

    Chest press – 22

    Curls – 10 IC

    11 burpees OYO

    Mosey back to the flag for some Mary

    High plank Peter Parkers – IC 11

    Low plank Peter Parkers – IC 11

    LBC – IC 22

    Pretzel Crunch – IC 11 each leg

    High plank Parker Peter – IC 11

    Low Plank Parker Peter – IC 1

    Real Freddie Mercuries – IC

    Last round Burpees 11 OYO

    Count off, name-a-rama, announcements, intentions (Marlon’s friend and all Veterans), Prayer

    Thanks for letting me lead. 

    Almost forgot War Eagle paid is bet to Tua in the form of a 100 yard bear crawl. We wish we had a camera.

  • The 300….almost

    12 pax arrived for a humid morning at Rock City. Started with the standard disclaimer and an Indian run to parking opposite end of Pontiff.

    warmup

    • Arm circles x 15 each arm
    • shoulder taps x 20
    • Ricky balboa in squat position x 20
    • Hillbillies x 15
    • Self love x 15

    Moseyed over to playground for Tabata of pull-ups, dips, squats, rows on swings (3 rounds) 40 seconds.

    After completing this we made a short mosey to the football field for “The 300”. There were 4 cones spread on opposite sides of the goal line and opposite sides of the 50 yard line. This made for a 50 yard x 70 yard x 50 x 70 spread.

    Instructions were to Partner up and then Bear crawl to each cone. Once reaching the next cone, each pair had a combination exercise to finish. The first partner would start exercise while other partner did 10 burpees. When pax 1 completes the burpees, pax 2 switches to his burpees and pax 1 does the other exercise until 75 are finished.

    • Cone 1 – 75 wide grip merkins, partner does 10 burpees and then switch
    • Cone 2 – 75 big boy sit-ups, partner does 10 burpees and then switch
    • Cone 3 – 75 Carolina dry docks , partner does 10 burpees and then switch
    • Cone 4 – 75 LBC, partner does 10 burpees and then switch

    Unfortunately we only finished the first three cones so were not able to complete all 300 reps. Will definitely keep this one for future use with some slight modifications to make the timing work.

    Finished off with the COT and intentions.

  • Hokie in for Dark Wing Duck

    On Tuesday, I received a call from Dark Wing Duck with a request to switch Q’s and I readily agreed.

    With the forecast of rain, only 4 Pax set their alarms to come out and join us at Popeyes.

    We started at the clock

    0.0 miles – Stretch
    0.2 miles – burpees at 1st exercise area
    0.4 miles – dips at the dog park
    0.7 miles – lunges at playground
    0.9 miles – imperial at workout area by Napoleon
    1.0 miles – bear crawled

    back to workout area for step ups and inverted rows/pull ups


    1.2 miles – merkins at shelter 8
    1.4 miles – plank jacks at parking lot

    ran around the pond


    1.5 miles – squats at clock

    finished with a little Mary of wife pleasers, flutter kicks, penguins & reverse crunches

    We closed letting everyone know about the exciting Mothership/Muscleship joint competition beat down for this Saturday 11/02 & F2 event coming up the following Fri 11/08.