F3 New Orleans

Tag: Corner Pocket

  • Sweating on a Saturday wit “EMOM” and Dem!

    EMOM and DEM (you might have to be a “yat” to get it)

    What an awesome day to luck out as a fill in Q!  26 men decided to show up at the mothership for a Sat sweat which I wasn’t sure I had prepared to deliver.  But non the less the disclaimer was given and the Pax headed out, with one FNG in our group.

    We moseyed passed the grant lawn, with a few expected mumbles, for a longer run than most might have anticipated to then circle up next to the baby foundry and warm up.

    All in cadence:

    SSH x 25

    Slow toe touches x 25

    Windmills x 15

    Mnt Climbers x 25

    Shoulder Taps x 25

    Then we broke up into 7 groups (6×4 and 1×2) in order to utilize the foundry tools (some felt it was “too” close for comfort and modified):

    2 rounds of:

    Pull ups

    Incline push ups

    Step ups

    Dips

    Jump overs

    Hangs (some added leg crunches)

    Timer was 10 burpees (Hawg continued to encourage the ensure the over head clap was “heard” for good measure of performance).

    The PAX was ready for a 3rd round but there was a plan in place and we had a lot of work to complete, so mosey back to the great lawn.

    4 groups (2×7 and 2×6) Attack the corners with added burpees in the center x 2

    Each group started on a corner and completed exercise and reps prescribed by the QIC – then rotate (running) to the next corner while leaving corner #1 would run to center of lawn complete 5 burpees before going to corner #2, from #2 run long side to #3, from #3 run to center of lawn complete 5 burpees before heading to #4 then run long side to #1……repeat!

    #1 20 sqt jumps

    #2 10 each arm alternating push ups for total of 20

    #3 20 V Ups

    #4 20 Shoulder taps

    NOW, Pax was well oiled and lubricated, ready to finish strong!

    EMOM – EVERY MINUTE ON THE MINUTE

    QIC was nervous as there was just 20 minutes on the clock and there was no time to waste……had the PAX assemble in groups along the benches then barked out the instructions.

    15 Box Jumps…..cross the street and wait.

    Full Sprint to third tree (designated with big branch) and back!

    Bear Crawl out…..same tree

    Kong Back…..cross the street

    10 Burpees

    Every minute on the minute – So the faster you complete each THANG the more rest you get BUT the clock never stops for an expected 20 minutes of continuous effort!

    Pax (including the QIC) may have underestimated our fitness level as the 1st round was easier than expected BUT we all figured out quickly that rounds 2 and 3 kicked out butts!  Unfortunately we were not going to have enough time to complete the 4th round so instead of cheating the PAX out of the total 60 minutes we all showed up for, the QIC quickly transition to a bit of MARY –

    20 4 count flutter kicks

    1 minute of plank

    Then we headed back to the flag with pride that we all left a lot of sweat behind for Your Emom n dem!

    Circle Up – count off

    Today we had an FNG – now known as “Wetsuit”, big shout out of respect (54 as I recall), he came and hung with the group completing our stroll through the park.  No doubt I may have missed the opportunity of a more rounded “waterpick” name but maybe Wetsuit will bring an FNG that is a water skiing dentist!

    NameOrama – Intentions and closing prayer of thanksgiving!  God Bless!

    Planting a seed – Please check your family calendars for the month of July – looking to coordinate a F2 event where we can expand our camaraderie in a NON workout atmosphere, notice I didn’t say sweat as this would be Summer in NOLA  .  I’d like to suggest a Saturday afternoon, somewhere central for a BBQ with family friendly games.  July 14, 21 or 28.  More details to come!

     

     

  • Its march, must be basketball time

    It’d been several months, but YHC was ready to get back to business. Unfortunately, in the meantime – apparently YHC had forgotten many aspects of how to Q, and the PAX was always ready and willing to point out his many mistakes and flaws. Oh well. You get what you pay for….

    Arriving at 6:20, YHC enjoyed some good F2 with the early arriving PAX. Slowly but surely a good size crew pulled in, and as 6:30 rolled around, the crew of 19 set off towards the east – enjoying the pink and orange hues from the sunrise as we moseyed towards the lawn in front of the museum.

    Warm up:

    • SSH x25 (Here comes Coxswain – he seems to think the workouts start at 6:35)
    • Smurf Jack x20 (Mumblechatter about “Smurf Jack” and “Cowbell” seemed rampant)
    • Hillbilly x25 (Bogey decided to point out some flaw in YHC’s form.  YHC thought his form was perfectly adequate.)
    • ISW x20

    Its March, leading up to the NCAA tournament.  So lets talk basketball…

    Thing 1: Notre Dame reference, of course.  Wednesday Night, YHC making dinner and turns on the TV to discover ND playing Va Tech.  Early in the second half, ND is down by 21 and looking terrible.  End of second half, ND is up by 5 and celebrating.

    • Peter Parker x21, 5 Merkins
    • Parker Peter x21, 5 Merkins
    • Shoulder Taps x21, 5 Merkins
    • Floyd Maywether x21, 5 Merkins

    Little did he know at the time, but our FNG is a Va Tech fan.  Sorry (but not really) about that.

    Thing 2: 2000s and the advent of the “1-and-done”- 1 year of college bball before moving on to the pros.  Anthony Davis wins national championship and Final Four MVP.  Then on to the Pelicans.

    PAX splits into 3 groups for the “1-and-done Indian Run”.  Each group runs from the front of the Museum out to Wisner, then back and on to the Refinery.  The “1-and-done” part: the last PAX drops for 1 Burpee before sprinting to the front of the line.  Each PAX seems to get about 5 burpees in during the run.

    Thing 3: Duke and the dreaded “Bobby Hurley”.  Dang them and their slap-the-floor approach to defensive intensity, epitomized by Bobby Hurley in the early 1990s.  PAX pair up – 10 groups.  YHC fumbles a bit trying to get the 10 exercises ordered to intermix legs, arms, and core.  YHC fails miserable.  Many PAX point out YHC failings.  YHC perseveres.

    • 15 Bobby Hurleys (the timer)
    • Box Jumps
    • Ski Jumps
    • Pull Ups
    • Step Ups
    • Dips
    • Mountain Climbers
    • Rows
    • Knee Ups
    • Merkins

    Repeat for 2 cycles.  Bobby Hurleys followed by Box Jumps followed by Ski Jumps: that’s a bad ordering of exercises.  Note to self to try and avoid that next time.

    Mosey to the great lawn

    Thing 3a: Quick Pitstop at the Tool Wall for 25 Calf Raises and 25 Monkey Humpers.  Just because.  Mosey on to the great lawn and plank in the center for the 6.

    Thing 4: Dean Smith and the 4 Corner offense.  OYO – 8 8-count-body builders at each of the 4 corners around the great lawn.  Start where ever, go in whichever direction.  YHC doesn’t care.  Just get to each corner and do 8.  Go.  El Guapo had to be reminded what a “corner” is.  its not the straight away.  Its the corner.

    Return to the center to plank for the 6.

    Thing 5: Fab 5 from Michigan – we’ll do the Ab 5

    • Ray Jackson (the lesser known member): LBC x25 (because YHC couldn’t think of a J ab exercise, though several astute PAX later pointed out the J-Lo….
    • Jimmy King: flutter Kick x25
    • Jalen Rose: dying cockRoach x25
    • Juwan Howard: american Hammer x20 (YHC feeling the pain…)
    • Chris Weber: that’s right, the dr. W x10

    Thing 6: Nolan Richardson and Arkansas “40 minutes of Hell”.  PAX finish with our version of “4 minutes of hell”.  Suicides across the great lawn OYO for 4 minutes.  Go.

    Mosey to the VSF (20 PAX and we have a VSF?  Where are the flags?!?!?!?)

    Count-off, Name-o-rama.  YHC told he is doing it wrong (which, apparently, he is).  Naming of our FNG – was “Papa Bear” (celebrating his brood of 3 married children and youngest 9 year old), until we realize that “Papa Bear” is already claimed.  So late pivot, naming him “Hokie Pokey” for his Va Tech connections.

    Announcements (Thursday Night Basin Run, next week’s Tough Mudder).  Intentions and Prayer to close.  Today’s scripture is the parable of the pharisee and tax collector praying in the temple.  Jesus instructs us to pray as the tax collector, humbly.  Lord, teach us to be humble.  Lead by our example, not by our words.

    Gentlemen, thank you for the opportunity to lead.