F3 New Orleans

Tag: Colonel Mustard

  • A Well Thought Out & Executed Fountain Beatdown – from Da Parish

    YHC is well known for his well-planned and thoughtful beatdowns. This would be nondifferent.
    W/U – Lap around Mardi Gras Fountain and circle up in the lawn.
    • SSH
    • IW
    • HB
    • AC
    • MC
    The Thang
    • Mosey around Mardi Gras Fountain. Pick out a plaque and remember it. Circle back up on the lawn where the Q will ask you which Krewe you have chosen. The Q will then conduct an exercise that begins with the same letter as that Krewe. Since YHC has a vast knowledge of the Exicon, this would prove to be so simple that even the freshest of PAX could do it. Right?
    • Line up on the light post on the Lake for BLIMPS. Suicide to each blue light post and back performing the exercise and increasing in increments of 10 for each light post (Big Boy Sit Up, Lunge, Imperial Walker, Merkin, Plank Jacks, Squats)
    • Circle on the Lake for Mary
    Counterama, Namerama, COT
    NMS – Welcomed an FNG, Yezzy and congratulations on your upcoming bundle of joy.
    Thank you for the opportunity to lead,
    Da Parish

  • Leg Day? Arm Day? WHY NOT BOTH? – from Rudy

    Delightful and crisp Saturday morning, 40 degrees on YHC car thermometer. War Eagle pleasantly referred to it as “bone chilling” cold. Catfish referred to it as “perfect burpee weather” while he continued burpeeing as we waited for 630. Professor Smiley was in his typical marlin-esque winter gear, prepared for snowfall.

    6:30: 11 PAX (well, actually 10 pax. The 11th was JV who arrived around 635. But I digress) were off.

    Old Man Warm Up: Trying to get old man bones and joints working. Start with a slowsey around the great lawn. Circle up for some stretching (Windmills, Grass Grabbers, Self Love, Open and Close the Gate). SSH x30.

    The Thang #1 – Dont Forget Leg Day

    12 Squats. 12 Lunge walk steps. 12 Squat Jumps. 12 Lunge walk steps. 12 monkey humpers. Mosey back to where you started.

    (I hope Triple Shift appreciated YHC’s attempt to remind everyone to use good form on squats…)

    Repeat with 11. Then 10. Then 9. 78 Squats, Squat Jumps, Monkey Humpers. And 156 lunge walk steps. No burpees, though. SOGO was miffed that we only started at 12. I think he decided to start at 18. Rev It used his long legs to lunge walk roughly 1 mile…

    The Thang #2 – Guns a-blazing

    12 Hand Release Merkins. 12 Bearcrawl steps. 12 Carolina Dry Docks. 12 Bearcrawl steps. 12 Plank walks. Mosey back to where you started.

    Repeat with 11. Then 10. Then 9. 78 of all of these as well. But still no burpees. By the end, though, YHC’s Merkins were looking quite similar to his carolina dry docks. Just sayin’.

    The Thang #3 – Heart Pumping

    Line up on the sidewalk. 20 Mountain Climbers. Sprint halfway across the lawn for…. Yup, BURPEES. Start with 10. Mosey back to where you started.

    Repeat with 9 burpees. Then 8 burpees. Then 7. Da Parish groused the entire time that it was unfair punishment for those NOT doing MABA. YHC ignored him.

    The Thank #4 – Mary

    Circle up for some dealer’s choice Mary. Colonel Mustard showed off his ability to endure most anything, by asking whether we could go to the dry cement rather than sit in the wet grass. YHC obliged, by telling him to get on his 6 in the grass.

    Mustard, Sogo, Snooze, and Catfish took the PAX through some ab work before YHC called it off at 730. Back to the flag!

    PAX: Thanks for letting me Q. Its been a while, and I’ve honestly been a bit scared of doing it. Thank you Fracsac for pushing me to sign up for it, and making me get past whatever has been blocking me from stepping up. There’s a hidden life lesson in there as well – sometimes we all will need a push to get past whatever it is that is blocking us from moving forward. May all of us be willing to reach out for help, may all of us be willing to accept help, and may all of us always be looking for fellow people who need us to reach out and help them.

  • The Cold 45 – from Mambi

    YHC looked at weather app the night before and noticed a cold 45-degree morning. This is when YHC decided to avoid the northside of the levee. As well as offer a Dry feet workout for those that have been concerned with wet feet. Also instructed All PAX to meet on the street and to plant the Flags at the street. *A flag planted by the street indicates the workout will happen in the neighborhood and not at the levee.
    At 5:28 am YHC Moseyed to the starting point and planted the flag.
    YHC gave a disclaimer, then moseyed in the neighborhood to the corner of Stonia Rd and Caryota Dr. 30.031033586828578, -90.21847078211286

    Warmup
    SSH IC x 20

    Moseyed to 1st light pole
    Arm Circles Forward IC x 10
    Arm Circles Revers IC x 10

    Moseyed to 2nd light pole
    Grass Grabbers IC x 10
    Moseyed to 3rd light pole
    Abe Voigodas x 10

    Moseyed to 4th light pole
    Mountain Climbers

    The THANG
    Moseyed to the corner of Caryota Dr. and Vintage Dr. 30.029642618558267, -90.21796987957707
    Using 11 trees on the canal side of Vintage, Route 66 with Air Squats
    Moseyed to the Corner of Washingtonian Dr. and Vintage Dr. 30.029771493317188, -90.22004218327574
    The Exicon doesn’t have this workout listed. So, a little explanation.
    With 4 PAX and 4 light poles for 4 different exercises. Lunges, Carolina Dry Docks, LBCs, Air Squats x 10 at each station.
    PAX stay in order 1, 2, 3, 4
    Round 1
    All PAX started at 1st light pole doing Lunges.

    When Pax 1 completed 10 Lunges he moseyed to the 2nd light pole and did 10 Carolina Dry Docks,
    while PAX 2, 3, and 4 continue to do Lunges.
    When PAX 1 completed 10 Carolina Dry Docks he moseyed to 3rd light pole and did 10 LBCs
    While PAX 2 moseyed to 2nd light pole to do Carolina Dry Docks
    While PAX 3 and 4 continue to do Lunges.
    When PAX 1 completed 10 LBCs he moseys to the 4th light pole and did Air Squats until the last PAX completed the round.
    While PAX 2 moseyed to the 3rd light pole to complete LBCs
    While PAX 3 moseyed to the 2nd light pole to complete Carolina Dry Docks
    While PAX 4 continue to do Lunges
    When PAX 2 completed LBCs he moseyed to the 4th light pole and did Air Squats until the last PAX completed the round.
    While PAX 3 moseyed to the 3rd light pole to complete the LBCs
    While PAX 4 Moseyed to the 2nd light pole to complete Caroline Dry Docks
    When PAX 3 Completed LBCs he moseyed to the 4th light pole and did Air Squats until the last PAX completed the round.
    While PAX 4 moseyed to the 3rd light pole to complete the LBCs.
    When PAX 4 Completed LBCs he moseyed to the 4th light pole and did 10 Air Squats to end the round

    Round 2
    Rinse and repeat
    But the order changed
    PAX 2,3,4,1
    Round 3
    Rinse and repeat
    Order changed
    PAX 3,4,1,2
    Round 3
    Rinse and repeat
    Order changed
    PAX 4,1,2,3

    Returned to the corner of Caryota Dr. and Vintage Dr. 30.029642618558267, -90.21796987957707
    Sticking with the light poles theme all PAX Moseyed north to the 1st light pole.

    1st light pole 10 x imperial squat walkers, wait for everyone to complete then moseyed to next light pole
    2nd light pole 10 x Smurf jacks, wait for everyone to complete then moseyed to next light pole
    3rd light pole 10 x Merkins, wait for everyone to complete then moseyed to next light pole

    Moseyed back through the neighborhood to the Flag, not so fast, stopped on our way as each PAX called out a core exercise.
    Starting with Pai Gow led Leg extensions x 20
    Moseyed then Kenner Brah led Superman’s x 20
    Moseyed then Vagabond led J.Lo’s x 20
    Moseyed then YHC led Dying Cockroach x 20, 2 min high plank, end at 6:15.

    COT:
    Count off
    Name-o-rama
    Announcements
    Intentions
    Prayer
    Great way to end the work week thank you for attending. Please sign up to lead the Star at The View in the next coming weeks.

  • 2 Mile Time Trial #2 @The Stomp

    This week’s Stomp was another 2 mile time trial.  Back in June, we mixed up things a bit by centering the workout around a timed 2 mile run/race in lieu of the NOTC 2 Mile Summer Series races that have been a no go so far this year.  Lots of us enjoy those, and enjoy striving for faster times, racing against ourselves, and perhaps racing against each other.  

    Started off with a warmup mosey at a conversational pace to the Festival Grounds track near The Foundry.  Next a quick COP with IP, WM, and and a few other things to make sure everyone was good and loose.  Then on to the track for 2+ loops, giving it AYG, stopping when at 2 miles.  

    The PAX finished with the following times, several with improved times from the first TT:

    Bongo 15:39 (15:52 TT#1)

    High Rise 17:07 (17:12 TT#1)

    Colonel Mustard 15:45 (15:02 TT#1)

    Snooze 17:25 (18:00 TT#1)

    Rev Sox 14:37 

    Saban 14:30

    Tool 16:45 (16:58 TT#1)

    From here we moseyed the scenic route around the Big Lake to the front of NOMA where we reconvened for an Indian Run back to base, followed by a few minutes of stretching.

    T-claps to the PAX that improved their times, which was no easy feat given the temp and humidity.

    T-claps to Snooze for shaving 35 seconds off! 

    T-claps to Saban for breaking the top time from TT#1…hopefully that didn’t blow his knee out.

    T-claps to Rev Sox for setting his 2 mile PR.

    The 3rd (and last?) 2 mile time trial will be on Aug 18th.  Hope to SYITG. 

    Tool 

  • 2 Mile Time Trial #1 @The Stomp

    Another 610 Stomp in the books.  According to some quick calculations this makes the 251st consecutive-ish Tuesday that some form of F3 PAX has posted for a running workout in that spot.  T-claps to all for keeping The Stomp going strong!

    Thirteen men showed up, 10 looking to run and 3 looking to branch off for a low impact beatdown.  Good to see a few faces not normally seen at The Stomp….good to see Da Parish sporting and pushing the spiffy new F3 Patch hat…good to see Belloq getting in his usual pre-thing run….good to see Shorty in the gloom for his monthly F3 appearance.  This week we opted to mix it up the running a bit by centering the workout around a timed 2 mile run/race in lieu of the NOTC 2 Mile Summer Series races that have been a no go so far this year.  Lots of us enjoy those, and enjoy striving for faster times, racing against ourselves, and perhaps racing against each other.  

    Started off with a warmup mosey to the Festival Grounds track near The Foundry.  Next a quick COP with IP, WM, and PP to make sure everyone was good and loose.  Then on to the track for 2+ loops, giving it AYG, stopping when at 2 miles.  T-claps to Mahatma for stomping on the pedal…that dude is a beast! 

    The PAX finished with the following times:
    Bongo 15:52, Mahatma 14:36, Colonel Mustard 15:02, Belloq 16:15, Shorty 15:34, High Rise 17:12, Tool 16:58, Da Parish 18:28, Snooze 18:00, Sheetrock ??

    From here we moseyed the scenic route around the Big Lake to the front of NOMA when we reconvened for an Indian Run back to base, and made sure the entire PAX stayed together…no man left behind.  High Rise capped things off by demonstrating proper form for a minute of hip flexor stretching.  
    Although we didn’t get in quite the distance of typical Stomp, it seemed to be a good mix of easy, conversational running along with a chance to go full throttle and focus on speed.  We’ll do it again, once in July and August.    

    T-claps to the banged up PAX for still posting and getting in a beatdown.  

    T-claps to Mahatma and Colonel Mustard for representing the Marine Corps well with the top two times.  

    T-claps to Snooze who has become a regular the past few weeks.  

    T-claps to all ten PAX who seemed to all push hard on the two mile run.

    COT to cap things off.  

    Tool

  • Everybody H8s Okwata

    The Q Sheet has been updated and there is plenty of room to Q Okwata. Join us at the “Wide Water”. Today we reminisced on some of the “Best Of’s” to ever grace the Lakefront Sunrise.

    W/U

    • Mosey around the fountain > Butt Kicks > Karaoke > High Knees > Karaoke
    • SSH x 25
    • IW x 25
    • AC x 10 x 10
    • MC x 20
    • JL x 10

    The Thang(s)

    • H8 (2-3 Laps) – Each lap consists of running south to the top of the levee, crossing canal (bear crawling the neutral ground), running south to the bottom of the levee, cross canal and run north to the top of the levee, cross canal (bear crawling the neutral ground), running north down the levee and back across canal to the starting point.  At the starting point you do a descending burp and merk pyramid starting at 8 (burpee with 8 merkins, burpee with 7 merkins, …..burpee with 1 merkin)
    • Top 40 – Exercise is 4 sets, 10 reps, alternate sides of the levee for each set. The exercise chosen was for the originator of the Top 40, Irish Jackasses.
    • Murph – 10 Pull Ups, 20 Merkins, 30 Squats; run a lap up & down the levee. Complete as many rounds as possible in 10 minutes.
    • Mary at the flag – Crunchy Frogs, Dying Cockroaches, LBCs

    Couterama, Namerama, Naming of the FNG (another Chalmation!), COT

    Thank you for the opportunity to lead,

    Da Parish