F3 New Orleans

Tag: Douille

  • Tugboats are looking for Angie

    Lots of mumble chatter for this workout – I blame Douille.

    As you know by now – Sunday is a kettlebell beatdown.

    Circled up – sans flag – it is in the trunk of my totaled car.

    Warm up: Halo, Hot Potato, Figure 8, Around the waist and side to side swing

    Then a quick across to the street to the shade.

    After every circle of exercises we broke it up by doing KB swings,

    Kettle Bell swings x 20

    Rows L and R x 15, Curls x 15, Goblet Squats x 15, and Russian Twists x 15

    KB Swing x 15

    Lunges w/ KB L and R x 15

    Dead Lift x 15

    Military Press to ground and switch hands x 15

    Glute Bridge x 15 (Dr Toso walked about right about now and gave us some dirty looks)

    KB Swing x 10

    Single Leg Vup (Bell to Toe) x 15, Single Arm Press x 15 L and R, Lateral Bend x 15

    KB Swing x 5

    KB merks 5 reps per arm and 3 sets. Leg Raised Baby Crunch x 15.

    Windmills Feet 45 degree angle, touch shin to feet

    Curl with a Halo and a tricep press.

    Suitcase lifts x 5 per arm and 3 sets then 5 more KB Swings to seal the deal

  • SPMILB?

    Tsunami was consistent again with a PAX of 5. Bad Moon could have pushed us over the average but decided instead to run down St. Charles on a solo mission.

    Moseyed through Tulane in a tight secret service formation whilst discussing fine dining with the Hell’s Angels. Ended up on top, well 4th floor, of Wolfpack Hill for our warm-up: SSH x20, windmills x20, grass grabbers x10

    Then onto BLIMPs – ran down a floor, backwards up the ramp & started with 5 burpees and ended with 30 squats. Substituted IW with Imperial squat walkers for added fun.

    Quick mary after squats: RFM x20

    Next onto SPMILBs – ran down the stars, hit the 1 and backup & started with 30 squats down to 5 burpees, continued to sub the IW with ISW.

    Another quick mary: Dying cockroach x20

    Mosyed to the benches: Dips x20, RLPU x10, RLSU x15, RLBSL x10, DIPS x15, LLPU x10, LLSU x15, LLBSL x10, finished with 10 Derkins OYO

    Last stop at the TD Jesus: Flutter Kicks x20, LBT x20 & RT x10

    Back to flag for count-off, name-o-rama & prayer.

    Plenty of room on Tuesdays Uptown…

  • It’s All Fun and Games

    Earlier in the week Hokie Pokie asked for a replacement so YHC was happy take over Q for Muscleship. Recently my son suggested we play Red Light/Green Light as part of our workout. I did my best to design a beatdown involving games of some kind and hopefully what we did sufficed.

    Warm-Up:

    Mosey around NOMA and then circle up for exercises done IC:

    • SSH x 20
    • Windmills x 10
    • Self Love x 15
    • Imperial Squats Walkers x 15
    • Arm circles fwd/rev x 10 each

    Then it was time to grab my speaker and describe the routine that was to follow which I’m sure lead to some confused faces initially. Based on my son’s suggestion of Red Light/Green Light I found a randomized timer app. Timer was set for random times between 15 and 45 seconds during which it would alternate between red light and green light. During green light we would perform exercises in which we were moving and during red light exercises we would exercises in which we would maintain a static position.

    Green Light exercises:

    • Mountain climbers
    • LBCs
    • Merkins
    • Cross-over lunges
    • High knees
    • Right single leg wife pleasers
    • Left single leg wife pleasers
    • Crunchy planks L elbow/R knee
    • Crunchy planks R elbow/L knee
    • Freddie Mercury’s

    Red Light exercises:

    • Al Gore
    • Plank
    • Left side plank
    • Right side plank
    • Low plank
    • Static lunge left leg in front
    • Static lunge right leg in front
    • Reverse plank
    • Static heel raise
    • Static leg hold

    After this we moseyed to the Foundry for some Deck of Death Battle Edition. PAX was split into 2 teams and cards were flipped. Winner of the battle would select the exercise between the suits of the 2 cards flipped. Reps were determined by the winner’s card. In the event of a battle (same card number/face card is flipped) both exercises were performed.

    • Diamonds – pull ups
    • Spades – jump squats
    • Hearts – merkins
    • Clubs – sidelying leg raises

    After this it was time to mosey back to the flag for some cool down stretching. Count-o-rama, name-o-rama, annoucements, intentions, naming of our FNG, and sweaty ball of man. Welcome Triple Bypass. I hope some fun was had by all as everyone (my son included) continues to challenge me to get creative with my beatdowns.

  • Cool Front in July???

    19 strong PAX showed up on Wednesday morning with a surprise. At 75 degrees with low humidity in the middle of a brutal summer, meteorologists called it a cool front. PAX will take whatever weather Sky Q gives them. Reluctant Yankee showed up late, but he eventually found the PAX because he heard the Q’s cadence count echoing through the breeze throughout Audubon Park and Zoo. Needless to say, at 5:30 a.m., YHC gave his standard disclaimer and off we went!!!

    Moseyed on Magazine Street towards the field in front of Audubon Zoo.

    Warm-ups in cadence

    SSHs x 20

    Windmills x 10

    Arm Circles (both directions) x 10

    Hill Billies x 20

    Peter Parker x 20

    MCs x 20

    Parker Peter x 20

    (Total plank position time was 2.5 minutes at this point for the July ISI Challenge)

    The Thang

    Moseyed over to the statue in front of Audubon Zoo. Picked a partner. PAX did the following workouts.

    Round 1

    While one partner PAX was lunge walking from the statue to the stop sign, the other PAX was running around the loop to catch his partner. Flap jack and started lunge walking where the other PAX left off while the other partner was running the lap. Flap jack until the team reached the stop sign. Then the team will go back towards the statue from the stop sign. While one PAX was bear crawling, the other PAX was running the loop to catch up to his partner. Flap jack and bear crawled where the other PAX left off while the other partner was running the lap. Flap jack until the team reached back to the statue.

    (Total plank position time – add approximately 1 minute)

    Round 2

    DORA 1, 2, 3

    Each team finished the following exercises:

    100 – Squats

    200 – Hello Dolly

    300 – Shoulder Taps (Total plank time – add approximately 2 minutes)

    Each PAX did those exercises while the other PAX ran the same loop and flap jack.

    Round 3

    YHC decided to stay by the curbs in front of the statue and did the following in cadence:

    15 – slow incline merkins

    15 – Rocky Balboa

    10 – slow incline merkins

    10 – Rocky Balboa

    5 – slow incline merkins

    5 – Rocky Balboa

    Round 4

    PAX moseyed back to the field in front of Audubon Zoo. Picked a different partner. While one PAX was in low plank position, the other PAX did a burpee broad jump over his partner. Flap jack until each team reached the garbage can, which was about 15 -20 yards away. (Add about one minute to the plank position time).

    Sprint race – with the same partner, PAX did a sprint relay race. First PAX ran to the next garbage can and back (total distance was about 40 – 50 yards), tagged his partner and the partner did the same run. PAX did 2 rounds of the relay sprint race.

    PAX stayed on the same field and tried to find a dry spot for some Mary.

    Round 5 – Round of There’s Something About Mary

    • LBCs x 20 IC
    • Flutterkicks x 20 IC
    • Penguins x 20 IC
    • Dying Cockroach x 20 IC
    • One minute low plank hold (which added one more minute in the total plank time)

    In total – PAX planked for about 7.5 minutes. On this date, each PAX needed 12 minutes total plank time. YHC intended to help the PAX who are participating the July ISI Challenge…… including himself.

    COT

    Moseyed back to the flag at 6:15 a.m with COT. 19 PAX with a guest from F3 Cherokee, Georgia. Welcome Geek Squad. PAX are always grateful to have the physical and mental health to come out for a beatdown on a regular basis. Also prayed for safe travels for everyone during the summer. Thank You all again for the opportunity to lead. Always a pleasure to workout with my F3 brothers. SYITG.

    King Kong

    Lagniappe

    F2 Picnic at the Fly is around the corner on August 3rd. Brown Bag continues to self promote on his new release at every COT. King Kong used this opportunity with “speaking of beer”, Urban South should donate some for the upcoming picnic. Douille also jumped in by informing Brown Bag that there is no free advertising at the COT and will cost you something. In conclusion, we thank Brown Bag for donating a keg to the picnic. Squeal from Patois will also provide a dish for us. Pauly D also committed to prepare a Korean Short Ribs dish. Quarter Pipe called King Kong out about Galliano’s duck wings should be at the picnic. Thank You to all the PAX who are putting this picnic together. Hope to see everyone out there on Aug. 3rd.

  • Hello Ladies

    “You guys make me so happy” – lady in the park

    “So many men and so little time” – lady at PJs

    “Go to the monkey bar, that’s where she stops….I’d pay to have her body slam me.” – Angie’s List

    urban dictionary –

    hello ladies
    what u say when u enter a room full of either
    a. nothing but fine women
    b. nothing but dorky guys
    c. one girl and more than 3 guys

    15 pax showed up for monday morning beatdown and a bit of flaunting for the ladies of Uptown.

    Quick disclaimer then moseyed to the bandstand. Warm-up: SSH x20, IW x15, Grass grabbers x15

    Moseyed to the track – Ran two running men then three burpees stopping at 12 burpees.

    COP #1 – 12 merks, 12 RTs (the ole Valdimirs) & 12 squats

    Back to track for another round of two running men, 3 burpees up to 12.

    COP #2 – 12 shoulder taps, 12 LBT & 12 Lunges

    Another round of two running men, 3 burpees up to 12 stopping at the benches.

    COP # 3 – 12 Derkins, 12 RFM, 12 LLSU, 12 RLSU & 12 Dips

    Prisoner run to the green for Mary: 20 Flutters, 15 hello dollys, 15 high dollys, 15 parker peters on elbows, 15 peter parkers

    Last round of two running men, 3 burpees up to 12 stopping at the monkey bars. Four groups – 12 pull-ups, RTs, merks & jump sqauts

    Ran back on the track to flag for plank-o-rama & 20 sec MI.

    Count-off, name-o-rama & prayer.

    Thanks for starting the week off right.

  • The Eagle Has Landed

    In honor of the 50th Anniversary of the first man on the moon, YHC tipped his hat in a couple of ways.

    Warm-Up:

    • Side Straddle Hops 50xIC (welcome)
    • Low Slow Squats 20xIC
    • Grass Grabbers 20xIC (after a false start from a bunch of bad forms)
    • Mountain Climbers 20xIC
    • Parker Peters 20xIC
    • Shoulder Taps 20xIC
    • Merkins 20xIC
    • Peter Parkers 20xIC

    Walking on the moon looks easy, but…  The PAX first lunge-walked across the great lawn, and then hopped feet together back.  Not so easy.

    After a mosey to the corner of the Sculpture Garden, the PAX did an ARMSTRONG:

    • Abe Vagodas 11xIC
    • Russian Dips (one leg out) 11xIC
    • Merkins 11xIC
    • Step Ups 11xIC
    • Tempo Merkins 11xIC
    • Rocky Balboas 111xIC
    • O (YHC is too old to remember)
    • N (ditto)
    • G (ditto)

    Next the PAX did an APOLLO 11:

    • A (YNC is still too old remember)
    • P (ditto)
    • O (ditto)
    • LL Cool BJ (lunge, lunge, burpee, broad jump): 11 OYO
    • Low Country Crab Boil (like LCC, except you do a dip with one arm while grabbing a foot with the other arm): 11 OYO
    • OYO Burpees.  It’s about 238,000 miles to the moon: if a Burpee is about 10,000 miles, that’s 24 burpees OYO
    • 11 – Elevens with LBCs from 1 to 10 and Dying Cockroaches from 10 to 1 and a mosey in between

    Mosey back to the Great Lawn.  So what would prompt a guy to put himself in a tiny tin can hurdling into space to crash into a rock?  In an homage to CSAUP, the PAX did suicides.  Run a quarter of the way down the field, then 5 burpees, run back and then half way down the field, then 10 burpees, then run back and then three-quarters way down the field, then 15 burpees, then run back and then all the way down the field for a soft landing of just 5 burpees.

    Circle of Mary:

    • LBCs: 20xIC
    • Flutter Kicks 20xIC
    • Russian Twists 20xIC
    • Penguins 20xIC
    • Bib Boy Sit-ups 20xIC
    • Dying Cockroach 20xIC
    • Hello Dolly 20xIC

    Circle of Mary:

  • And the theme is…

    And the theme is…

    YHC was excited to see the Renaissance continuing to thrive with 5 Pax posting. When Douille arrived he asked what the theme at the Renaissance was, which YHC did a poor job of explaining. You see, we don’t want to scare anyone away, but it is what it is….

    0600 and time for a brief disclaimer followed by a mosey to the front of NOMA for the warmup

    SSH IC x 31
    IW IC x 15
    Arm Circles IC x 20
    Grass grabbers IC x 10

    Dirty Mac Deuce…with a Renaissance twist
    All exercises are 4 count x 12 unless noted otherwise
    Round 1
    10 Burpees OYO
    Merkins
    American hammer
    Squats
    Run a lap around NOMA

    Round 2
    10 Burpees OYO
    Shoulder taps
    LBC’s
    Lunges
    Run a lap around NOMA

    Round 3
    10 Burpees OYO
    Derkins
    Freddie Mercury’s
    Low slow squats
    Run a lap around NOMA

    Round 4
    10 Burpees OYO
    Floyd Mayweathers
    Big Boi sit ups
    Step ups
    Run a lap around NOMA

    During the DMD Douille asked if we should be doing 12 Burpees to match the reps of the exercises. Great point! Missed opportunity? Nay! Finish with 8 Burpees OYO!

    Mosey to the Big Lagoon bike track for…

    Bataan Death March
    Single column Indian run where last man drops for 3 Burpees and runs to the front.
    Continue with crossover to the Festival Grounds Bike track and on to the Foundry for stations.

    Split up in two groups
    Station 1 – Merkins IC x 20 (timer)
    Station 2 – Flexed arm hang at 90 degrees
    Flapjack and rinse and repeat

    Mosey back to NOMA
    RL Step ups IC x 10
    Dips IC x 10
    LL Step ups IC x 10

    COT
    Count off, name-o-Rama, announcements, intentions, closed with a prayer.

    NMM

    If we learned anything today, it was that the Renaissance does have a theme, and we just need to embrace it!

    Thanks for posting with me today!

    SYITG!

  • Disobeying the Book of Revit

    Rule #1: No burpees on Mondays

    Over 20 PAX gathered on a not-so-gloomy morning to hear a half-assed disclaimer by the Q. With a mosey over to the bandstand, a brief warm-up COP:

    SSH x20, Seal-Jacks X20, Arm circles forward X12, backwards X only 10, moroccan dance clubs x10, IW x10, HB x10

    On the the track for a double-time indian run to the rows. At the rows: 12 Burpees are the count for the rotation: Burpees, Peter Parkers, Jump Squats, Parker Peters & Rows

    Back to track for another Indian Run – stopping halfway to the benches for another 12 Burpees

    Prisoner run to the benches: RLSU x20, Dips X20, LLSU x20, Derkins x10

    Another Prisoner Run to the green: Russian Twists x20, Flutter Kicks x15, Penguins x20 & Real FMs x15

    Last Indian Run to the monkey bars: OYO – 10 pull-ups, 20 Burpees & 30 running men

    Back to the flag for plank-o-rama & 20 seconds of MI

    Count off, name-o-rama & a prayer of thanks, health and safe travels

  • Competing in the only race that matters

    “Without change something sleeps inside us, and seldom awakens.” – Frank Herbert

    Saturday the Mothership and the Muscleship competed. A workout was drawn up, and the groups pushed themselves and their teammates to finish. It was like any other day. All paid the same price, and all got the same result: sleep, sweat, comfort were offered in return for change, improvement, fulfillment. This workout was different, but exactly the same; all competed, and all reaped the rewards.

    In this era of participation trophies and certificates of completion, it may sound trite to say there were no losers. You might even shake your head reading that sentence. In any competition, someone must win, and someone must lose.

    Everyday we compete against the forces that would detract from who and what we are: complacency, laziness, disengagement. Everyday, we take a step toward winning that battle when we rise early and trade in our warm comfortable bed for a chance to change, be better, seek fulfillment. Everyday is another step in winning the only race that matters. Everyday we take that step, we’ve taken a step toward victory.

    For one year now, minus some time on the shelf here and there, I’ve been taking that step. It starts off small enough – show up for some kind of workout out on a Saturday morning and be absolutely destroyed by Disclaimer. That’s how it started for me at least. It felt like the only thing I did right that day, one year ago, was show up. It definitely did not feel like a victory. But urged on by others, I showed up for a few more. And then a few more. And all of a sudden, I was showing up all the time. And things got a little clearer. And the fight became a bit easier. And I began to feel like I was winning it.

    And I’m not the only one. I watch you all improve daily. You inspire me. I watched Angie’s List crank out 25 pull-ups without stopping Saturday. While an accomplishment on its own, that’s not the crazy part. By his own admission, he could not do 1 when he started F3. How’s that for change?

    On Saturday I watched guys do extra to help those around them, not to win a competition. I watched slower guys move faster and faster guys push harder to help the slower guys. At any given workout, I’m the slow guy, the fast guy, or sometimes both at the same workout. But I’m not racing Douille (who I believe was first to finish in our group) or Catfish or Screwtop or any of the other guys who probably ran a faster mile than I could have while fresh. I’m racing against complacency, laziness, and comfort. We all are, and it’s the only race that matters. On Saturday, that battle was won by all.

    Thanks for a great year of helping me fight that battle daily. – Kuch

  • Focus and Embrace the Suck on the Mountain

    YHC saw an opening to take the Q at WPM and jumped on it. Arriving early enough to welcome the Pax, the disclaimer was given, then mosey away from the Mountain so a U-turn could be made to the open grass in front of Tulane for the warmup.

    First count off, which always throws the men of WPM for a loop, especially when they have to remember the number. 34 men were ready to get sweaty.

    SSH IC x 31
    Imperial Walkers IC x 15
    Grass Grabbers IC x 10
    Arm Circles IC x 20
    Peter Parker IC x 20
    Mountain Climber IC x 20
    Parker Peter IC x 20

    Mosey toward the Mountain. Stop for a 20 yard Bear Crawl and Catalina Wine Mixers IC x 10.

    Mosey to the Mountain and partner up for a little “Catch Me if You Can” up the Mountain. Pax 1 runs backwards up the Mountain while Pax 2 completes 3 Burpees and runs to catch Pax 1. Flapjack all the way to the top. Once on top, do shoulder taps waiting for the six.

    Time to test the Focus of the Pax. Circle up for Fracsac Focus Fun! Asked a Pax for their number, which was maybe 19? The rules are simple, the Pax completes a total of 19 SSH’s IC. However, only 10 are counted out loud. For the final 9, all Pax must stop on time counting internally only. Counting out loud beyond 10 incurs a penalty. Not stopping at 19 incurs a penalty. The Q is the perfect count, aka “my cadence is pure.”

    Round 1 – The Pax incurred a 10 Burpee penalty

    Embrace the Suck
    7 – SSH
    7- Merkins
    7 – jumpsquats
    Continue over and over for 3 minutes, yelling out rounds completed.
    1 minute rest
    Rinse and Repeat for 3 minutes, trying to improve upon total rounds completed.

    Try the Fracsac Focus Fun again. Ask for a number, maybe 23? SSH IC x 15 followed by the other 8 in silence. While calling out instructions, YHC looks over at some commotion and finds Mahatma penalizing 2 Pax for not knowing what the number of SSH’s to do would be! With the Pax on high alert, this one was for sure going to be a success!

    Spoiler Alert – Fail! YHC announces the penalty will be at the base of the Mountain. Take the stairs down and complete Shoulder Taps while waiting for the six. Mosey to the grassy area by the benches for redemption!

    10 SSH’s IC x 10 followed by 3 in silence. Oh Pax of WPM…how you must love burpees! With another failure in hand, time was running out. Mosey to the Touchdown Jesus grass for the 10 penalty Burpees OYO. Mosey back to the flag.

    COT
    Count off, name-o-rama, announcements, intentions, closed with a prayer.

    NMM

    We had 2 FNG’s today, welcome Bubble Wrap and Butter! Keep posting! YHC enjoys WPM and always has a good time as Q. There was mumblechatter about how the Burpees were coming regardless of how well the Focus went. With multiple failures, one will never know….

    Coffeteria at PJ’s was excellent as always. F3 has made me a better person, and I thank all my F3 brothers for continuing to guide and support me. Thank you for allowing me to be a part of this and for posting with me!

    SYITG