F3 New Orleans

Tag: Colonel Mustard

  • Birdcage – Week 2 – The Iron 34PAX Challenge

    Pre-Thang

    After YHC’s first visit at Okwata’s H4 Challenge, YHC discussed with Tool and Mahatma-Ice about the possibility of bringing a Rock City type of workout to Birdcage with cinder blocks.  Of course… with their support, YHC was able to get the goods (28 blocks at 28 lbs and 4 blocks at 19 lbs) from Tool and loaded them up onto Mahatma’s truck.

    Meanwhile, on Sunday, Reluctant Yankee sent out Week 2 IronPax Challenge, which incorporates exercises with cinder blocks.  What are the chances??? With many personal texts and mumblechatter convincing the Q to facilitate the challenge (a lot of passive aggressiveness), YHC finally decided to forgo his planned Q with the blocks and went with the challenge.

     

    The Challenge

    Thanks for many PAX help at 5 a.m. to mark the 25 yard distance and unloading all 32 blocks onto the field, YHC was able to start the disclaimer on time at 5:30 a.m. and off we go…. Unfortunately, YHC didn’t get enough blocks for the challenge.  YHC underestimated his popularity… didn’t expect to see 34 PAX and thought 32 blocks were more than enough.

    Actual Week 2 Iron Pax Challenge – accumulated Rep scoring

    4 sets x 8 minutes – perform as many reps as possible in 8 minutes.  After 25 reps, must run 25 yards out and back.  Rinse and repeat until 8 minutes is up.  Rest 2 minutes between sets.

    Set 1 – Thrusters with cinder block

    Set 2 – Curls with cinder block

    Set 3 – KB Swings with cinder block

    Set 4 – ManMaker with cinder block

    Total Score = Set 1 Reps + Set 2 Reps + Set 3 Reps + Set 4 Reps

     

    COT

    Count-O-Rama 34 PAX, Name-O-Rama with one FNG & one PAX from Tallahassee, announcements, intentions.  A record day at Birdcage with 34 PAX participating a heck of the challenge.  Welcome Iron Horse (Tallahassee) and Sinner Bloq$ (FNG) because he’s a pastor working out with cinder blocks.  How fitting???

     

    NMM

    T-Claps to everyone making the challenge possible at Birdcage.  Tool – supplying the blocks.  Mahatma-Ice – picking up the blocks with his truck.  Yankee – measuring the 25 yard distance at 5 a.m.  Hawgcycle, Candy Land, Gabrielle, Medulla, Angie’s List, Willie – help unloading off the truck to the field in the Gloom.

    Thank You all again for the opportunity to facilitate the challenge.  SYITG

    King Kong

     

    Standings – YHC didn’t get everyone’s reps because some modified the challenge, 4 PAX were using the 19 lbs blocks instead of the 28 lbs, or YHC just didn’t do a good job collecting everyone’s score.  Whatever the reason, this is the list:

    Rev-It – 325

    Seaman -625

    I Love You Man – 425

    Douille – 375 (left early)

    Iron Horse – 609

    Angie’s List – 502

    Bartman – 500

    Gabrielle – 583

    Willie – 558

    Rev Sox – 468

    Tinkles – 489

    Medulla – 455

    Quarter Pipe – 456

    Mahatma-Ice – 805

    Saban – 655

    Sinner Bloq$ (FNG) – 655

    Peaches – 475

    Hawgcycle – 592

    Reluctant Yankee – 445

    El Wire – 505

    Mariah – 495

    Chiquita – 415

    Candy Land – 325

  • Give me a ‘B’

    I seem to get stuck on repeating the same exercises between Q’s so in preparation for Monday’s Skinny I figured I’d consult the F3 website for some new ideas.  There are plenty. I didn’t have to go past the ‘B’s until I found a couple and after hearing of the eminent meteor shower I knew the Pax may be distracted and I didn’t want to put too much excitement into one beatdown.

    Warm up:

    • SSH X 20
    • Smurf Jack X 20
    • Plank Jack X 20
    • Star Gazers (Penguins) X 30 (No meteors seen ☹️)

    Mosey to row bars for 4 stations:

    • Burpees X 10 as the count
    • Rows
    • Squats
    • Lunges

    Black Snake from the row bars to the fountain.  White Snake may be trademarked or perhaps it’s a shorter version of the Black Snake?  We went full size.  It’s a Indian Run though the runner weaves through the line.  It took some coordination and a slower speed to maintain the proper spacing.  Perhaps a nice addition to the line running options.

    Benches at the fountain:

    • RLSU X 20
    • Dips X 20
    • LLSU X 20
    • Derkins X 10, Shoulder Taps X 10, Derkins X 10

    Progressive Burpee Run 1-5 increasing at each jogging man icon.  Thinking of social activism would it be a bad idea if those jogging men were to be adorned with an F3 sticker?  Hmm.

    Mary on the golf course.  Was to be our next star gazing opportunity but it was too dark, El Wire sharted, and there was a bird loudly dying in a tree so the mood just wasn’t right.

    • LBC X 20
    • Dying cockroach X 20
    • Breakdance Merkin X 5: In summary on the up motion you bring the right arm off the ground and rotate to lateral plank position and kick the left leg forward.  In the down motion rotate back to neutral position and go chest to ground.  Repeat this time with left arm and right leg. This is a slow 4 count (down, up, down, up).  This one may not stick but should be tried again before shelving.

    Two Column Indian Run to pull-up bars for 4 stations:

    • Burpees X 5 for the ciunr
    • Pull ups
    • Al Gore
    • Werkins

    Free Run back to the flag.  1 minute of plank work to run out the clock.

    Count off to 16, Name-o-Rama.  Announcement about upcoming Saints Run for those not invited to be on the BRR team but like to run anyway.  There will be a selfie opportunity with the new male Saintsation. Speaking of trying new things and men that dance, Colonel Mustard announced his try out for the 610 stompers and his appreciation of the well wishes from the Pax.  On the serious side I offered thanks to God for the courage to try new things.  Thanks for the opportunity to lead.

     

  • IronPax Challenge Round 1 at Wolfpack Mtn

    20 PAX posted for a introduction to the IronPax Challenge.  I tried to headlock my cousin –Voodoo – who is in town for the challenge and he fartsacked today – slacker.

    I got to the AO early to measure the horse shoe to make sure we could do it.

    We spent 8 minutes reviewing correct form for the challenge.

    The Challenge:

    50 Airsquats, 40 BigBoi Situps, 30 Merkins, 20 Bonnie Clairs or Sister Mary Katherines and finally 10 Burpees

    Seal it with a .25 lap.  2 laps around the Loyola Horseshoe.

    Do that 4 times!  ***Sorry to the PAX for the confusion here.  I blew it and originally thought it was one lap but after the first PAX finished in 5.5 min I knew we were off and I spent about 90 seconds while the PAX were mid-beatdown trying to figure out the exact number.

    Thanks for being good sports and trying to tackle this challenge.

    Standings:

    El Wire 27:23, Peppa 27:45, Pony Boy 28:15, GSpot 28:45, Flaming Lips 30:18, Bad Moon 30:45, Roots 31:36, Colonel Mustard 32:01, Bartman 32:07, REV-It 32:09, Quarterpipe 32:20, Saban 32:33, Chiquita 32:45, Angie’s List 33:54, Reluctant Yankee 34:12, Dean Wormer 34:29, Beiber 34:40, and KingKong 36:50  Mariah and Betty Crocker

    I am absolutely going to bring this back in about a month. So we can A.) do it better bc we know what it is and B.)  see if we can get any improvement

    SEE YOU IN THE GLOOM!

    RY

  • Sprints anyone?

    Birdcage crew was slightly smaller than recent days, but it was just the right size for this VQ. After taking some advice from Roots while standing around the flag I felt fully equipped to get this Q rolling. A standard disclaimer to an eager group of 16, and we rolled…Once we took off, the nerves of the VQ shook out and it was just another opportunity to push ourselves and leave this workout better than when we started.  I couldn’t have been more excited and honored to Q.

    A brief mosey followed by a warmup of…

    SSH X 20 IC, Merkins X 10 IC, Mtn Climbers X 15 IC, Hillbilly X 15 IC, Windmill  X 15 IC

    Short mosey to our “track”, or driveway, for the Q where we started a “BLIMP Plus” Routine

    Partner Up and Number off…

    “Partner BLIMPS Plus Chase”

    (5 Burpees, 10 Lunges, 15 Imp Walkers, 20 Merkins, 25 Plankjacks, 30 Squats X 2 with some jogs and sprints sprinkled in)

    Round 1: Partner 1 completes reps while partner 2 waits, once #1 is finished he takes off for a jog around the driveway entry to the zoo. Partner 2 begins and when complete busts a sprint to where partner 1 currently is. When caught up, partner 1 begins second exercise. After 1st complete BLIMP, roles reverse. #2 goes first and jogs, #1 goes second and Sprints to catch up.

    The six long sprints in between the “Sprint round” were a clutch addition to this routine.

    After a 10 count we continued the combined reps and sprints routine.

    Merkin IC X 10-Sprint 40Yds-LBC IC X 20-Jog 40 Yds

    Wide Merk X 8 IC-Sprint 35 YDs-Penguins IC X 15-Jog 35 Yds

    Diamond Merk X 6 IC-Sprint 30 YDs-Superman X 10 (Cadence=Up/Down “1”)-Jog 30 yds

    Next was some bench work oyo to catch our breath from the anaerobic blast of repeated sprints.

    10 LL Power Ups oyo

    10 RL Power Ups oyo

    10 Dips oyo

    8 LL Power Ups oyo

    8 RL Power Ups oyo

    8 Dips oyo

    6…

    6…

    6…

    Mosey to Oak Alley

    Whole group-Progression Sprints @ 40 yds X 3…Finish Strong!

    Jog to the Flag for COT and Counterama, Namearama, Announcements, BOM and Prayer!

    Thanks to all PAX for their effort in this Beatdown. Great job.

  • 8118

    So many directions that a Q can take that sometimes it’s hard to pick just one.  With some late night pondering though I couldn’t pass up the opportunity of 8118.  Has there ever been a palindromic beatdown in the history of F3?  Does the Pax know what a palindrome is?  Does the QIC know that numbers really aren’t palindromes?  Is drinking a Rockstar and going for a 7 mile run at 10pm a good idea?  Is drinking a Rockstar and…… ever a good idea?  Having exhausted myself I knew I needed a workout where the Pax could just do their thing.

    Mosey over to the zoo parking lot for a warm up:

    • SSH IC x 30
    • Hillbilly IC x 30 (testing the ability of the assembled hillbilly’s to count to 30)
    • Mountain Climbers x 30

    Mosey to the Audubon statue for some stretching and a little Q&A.  As Rudy was not with us I had to scan the crowd to find the next most likely PAX to appear on Jeopardy and my eyes settled on JV.  ‘What is a palindrome?’ Some under the breath musings about Elba and Canals hinted at the answer.  ‘Why does that matter today?’ Nip Tuck nailed it, ‘8118’.

    The Thang:

    • A figure of 8 run around the medians
    • 8 Merkins at the bottom and top of the 8
    • 1 burpee every time at the crossover
    • Run forwards from bottom to top of the 8
    • Run backwards from the top to the bottom of the 8
    • Run 8 laps

    Not much was said from this point on.  Perhaps some disbelief or just boredom.  There wasn’t an official time goal but we did run out of time with most still on the course.  Congrats to Beiber, Pony Boy, Mahatma, El Wire, G Spot, Peppa, Swamp Cock plus maybe others who finished the 8 laps.

    Mosey back to the flag.  Count off and namorama.  Intentions for Rudy’s sister and a couple of Roots’ friends who are ill.  An official uptown H8 may be something to consider.

     

  • Fore!

    As my fancy fitness tracking watch, I mean 15 year old Casio G-Shock, ticked near 5:30 the anticipation became palatable. The First Annual Officially Unofficial F3Nola Blimp Golf Tournament (sponsored by John Daly’s Grip It & Sip It) was almost underway.

    First we moseyed a bit to that Greek pavilion looking thing for some warm-up:

    Side Straddle Hops X 34
    Arm Circles X 15
    Reverse Arm Circles X 15
    Peter Parkers X 15
    Mountain Climbers X 15
    Parker Peters X 15

    Next we moseyed to the links for the main event. They say Blimp Golf predates its Scottish counterpart, but it fell out of popularity due to it being completely pointless. The rules are stupid and convoluted, you start at the first hole and do one set of BLIMPS with the par of the hole as the reps. Then you do 34 Merkins (because it’s my birthday and I like them). The first person to finish wins that hole and then you mosey to the next hole and repeat with hole number as the sets and the par as the reps.

    The first hole started out a little rough, mostly due to my poor explanation. After that we started cruising. Unfortunately I forgot to keep track of who won each hole, so I can’t give out the grand prize. I promise to do better next year. Our sponsor was kind enough to provide a delicious Grip It & Sip It Hard Tea for each hole winner though. Let me know in the comments if you won a hole and I will make sure you get one.

    After 5 holes we decided that the we were golfed out for the day and we moseyed to the benches:

    Dips X 15
    Right Leg Step-ups X 15
    Dips X 15
    Left Leg Step-ups X 15
    Derkins X 20

    According the Casio we had way more time left than I thought. The PAX recommended that we do some AB workouts. We headed back to the pavilion for some Ring of Fire:

    Nolan Ryans
    Real Freddy Mercurys
    Lots of other AB stuff

    Back to the flag for Count-Off, Name-O-Rama, Announcements, Intentions and Prayer.

    Big thanks to everyone for coming to my VQ and helping me out with my mistiming.

  • Macdeuce at The Birdcage

    (more…)

  • Suicide Squad

    19 PAX woke up to this beautiful morning for a July beat down at the Skinny.  Started with our standard disclaimer, we went straight to the warm up.  All in cadence count – 25 SSH, 15 Forward Arm Circles, 15 Imperial Walkers, 15 Backward Arm Circles, and 15 Hill Billies.

    We moseyed off to the track to our first station.  We broke up the PAX into 4 groups with the following exercises.  Group 1 – 10 pull-ups (the count), Group 2 – lunges, Group 3 – merkins, and Group 4 – plank jacks.  We did one full rotation.  We then moseyed across Magazine Street to one of the fields in front of Audubon Zoo.  Magically, there were about 10 cones set up to resemble a flag football field.  Each cone was about 10 yards apart.  Because of the perfect set up, we decided to do some suicide drills.

    Suicide Drills

    1.) OYO – jog to the first cone, sprint back, 10 merkins.  Rinse and repeat to the 2nd and 3rd cone.  Total = 30 merkins.

    2.) OYO – Jog backwards to the first cone, sprint back, 10 squats.  Rinse and repeat to the 2nd and 3rd cone.  Total = 30 squats.

    3.) OYO – bear crawl to the first cone and back, 10 merkins.  Bear crawl to the 2nd cone and back, end with another set of 10 merkins.  Total = 20 merkins with nonstop bear crawl.

    4.) With a partner – facing each other, side hop / jog to the first cone and back, 3 burpees. Rinse and repeat to the 2nd, 3rd, and 4th cone.  Total = 12 burpees and a lot side-hopping.

    5.) *Iron Sharpens Iron Challenge of the Day* – With a partner – wheelbarrow your partner to the first cone, 5 rower or traditional sit-ups at the first cone.  Let your partner wheelbarrow you to the 2nd cone, 10 rower or traditional sit-ups at the 2nd cone.  Wheelbarrow your partner to the 3rd cone, 15 rower or traditional sit-ups at the 3rd cone.  Let your partner wheelbarrow you to the 4th cone, 20 rower or traditional sit-ups at the 4th cone.  Total – 50 sit-ups with alternate wheelbarrowing and crawling between partners.

    6.) OYO – jog to the first cone, sprint back, 10 merkins.  Rinse and repeat to the 2nd and 3rd cone.  Total = 30 merkins.

    7.) OYO – crab crawl to the first cone and back.

    We then completed the day with some more core exercises: dying cockroach IC x 20, penguin IC x 20, American Hammer IC x 17 (I tried to do 20 but didn’t happen).  We then moseyed back to the flag and finished right at 6:15 a.m.

    We ended with count-o-rama, name-o-rama, announcements/intentions, and prayers.  I feel very blessed and honored that I get a chance to lead the PAX.  Thank You for pushing me to post on a regular basis. And welcome back Chiquita!!!

    SYITG

    King Kong

     

  • Core Crunch

    My first Q in a while was core-focused.  I rolled in hot and was the last one to join the PAX.  We kicked things off with some warm-ups in place:

    -20 x SSH

    -20 x plank jacks

    -20 x mountain climbers

    Then we moseyed over to fairway near the pull up bars.  The sprinklers were on, but it didn’t seem like they’d hit us where we circled up…but then they did.  Whoops.  We did a J-Lo Ring of Fire, with exercises up to 5 while the rest of the PAX planked.

    We then Indian Ran to the benches at the front of the park.  We did a Dora 1-2-3 with 100 LBCs, 200 Nolan Ryans and 300 LBTs.  Time was running out though, so we modified our last exercised and headed on.

    We ran 1 x running man jog, 2 x running man sprint to a green spot near the row bars next.  We circled up and did some more core exercises:

    -20 x Hello Dollys

    -20 x Rosalitas

    -20 x Dying Cockroach

    -20 x J-Lo

    Then back to the flag to count/name off.  Good to get back in the swing of things, Q-wise.

  • Memorial Day Murph

    Growing up, Memorial Day represented the first weekend of summer.  This was the first time we would pack up the car, hitch up the boat, and head to Lake Norfork on the eastern side of the Ozarks; a ritual we would repeat every weekend until Labor Day.  I loved Memorial Day and hated Labor Day.  Labor Day represented the end of summer, the beginning of school, and the end of fun.  Made sense that a holiday celebrating work would represent all those terrible things.  Also appropriate, Memorial Day represented freedom.  School was out.  It was time to be care-free and head to the lake.  I had a good understanding that Memorial Day represented freedom, but I never considered the cost associated with that freedom.  And that is unfortunate, because that is what the holiday is really about.

    So for Memorial Day 2018 F3 New Orleans did our best to recall the sacrifices made.  We, like many others around the nation, completed a Murph.  A Murph is a 1 mile run, 100 pull-ups, 200 merkins, 300 squats and a 1 mile run, named in honor of Lt. Michael Murphy, a Navy Seal who lost his life in Afghanistan.  I have feeling the real Murph didn’t modify his pull-ups as much as I did.  Oh and he wore a weighted vest through the whole thing.

    Naked Man Moleskin

    Great showing by the Uptown and World Pax, coming together at City Park.  I was impressed.  Further confirmation that 0530 is the right time to workout on the weekdays:  November Project showed up at 0600 only to find us on the equipment.  It worked out though, mainly because the F3 Pax crushed this Murph.  We were all running our final mile by the time they needed the pull-up space.  Lucky for them, there was no showdown.  Also lucky for us Da Parish and Rudy were not around.  I’m certain they would have broken into song from West Side Story.

    Impressive times by all.  I believe Mahatma and Gabrielle completed it in about 36 minutes. We finished with Mary, culminating in a 21 gun salute of the American Hammer.

    Great way to start the week and honor those who have given the ultimate sacrifice.  Thanks guys.