F3 New Orleans

Tag: El Diablo

  • What Did You Say?!? – from War Eagle

    [Overcast, Cool, 66 Degrees]

    5:15 – YHC arrived early to survey the landscape.

    5:17 – YHC realized that the park has not been providing light. A 6:57 sunrise would not allow us to throw a black football.

    5:19 – Reminded that YHC is on IR and cannot do burpees

    5:20 – Still bringing the SUCK

    5:27 – “I hear a train a comin’”

    5:29 – Disclaimer

    5:30 – LET’S GO!

    WARM-O-RAMA (middle of the football field)

    Abe Vigoda’s X 10
    Grassgrabbers X 10
    SSH X 31
    Hillbillies X 15
    Peter Parkers X 10
    Arm Circles X 10 (Forward & Reverse)

    THE THANG (baseball field near the gym)
    *9 trees*

    ROUND 1

    1 Bonnie Blair, 1 Squat
    2 Bonnie Blair, 2 Squat
    3 Bonnie Blair, 3 Squat… to 9

    Round 2

    1 Honest Merkin, 2 Air Press
    2 Honest Merkin, 4 Air Press
    3 Honest Merkin, 6 Air Press…to 9

    Round 3

    Rinse & Repeat: Bonnie Blair round
    As YHC gave this instruction, a mumble in gloom was heard using language that would make a prisoner blush. It’s ok, Boo Boo was punished accordingly.

    ROUND 4

    9 – 8 Count Body Builders
    8 – 8 Count Body Builders
    7 – 8 Count Body Builders…to 1

    Mary back at the football field

    COT

    Prayers for our city

  • A VQ Begins a New Year – from Pool Boy

    Conditions: Wet and 58 degrees
    5:27 am. With the football field and track completely flooded, I call an audible and change workout.
    After quick disclaimer, mosey over to the rocks.

    Warmups:
    Abe Vigoda
    Arm circles – with clubbin included
    Imperial Walkers
    Side Straddle Hops
    Peter Parkers
    Mosey over to the parking lot by the gym after grabbing rock. Without rock, sprint to the gym:100 side straddle hops and then head back to the other end of the parking lot. Sprint to gym: 75 squats and back to parking lot. Sprint to gym: 50 merkins and back to parking lot. Sprint to gym: 25 calf raises and back to parking lot.
    With rock over head, indian walk to the gym and back to end of parking lot.
    Mosey over to soaked baseball field. Individual rock toss/throw from one side of the field and back.
    Mosey back to the rocks for Coolorama:
    Abe Vigoda, imperial walkers, side straddle hops, Big Boy Sit ups, Peter Parkers.
    Mayhem with the anticipation of his first Q Friday jumped in with:
    25x Flutter kicks
    20x Hello Dolly’s
    20x Tin Scissors
    50 LBCs on your own
    COT
    Honored to lead today with first Q and appreciated everyone’s help.
    Prayers for those in need and for a faith filled 2023.

  • Special Ops – from Hawgcycle

    Conditions: Partly Cloudy. 72 degrees. Humidity 92%. Wind 5 mph from the South

    Pax: Boo, Buxton, Fast Tax, YHC, Hokie Don’t Call Me Pokie, Mayhem, Pool Party, PVC, Triple Shift

    Arrived a few minutes early to find PVC warming up. I filled him in on the Special Ops Mission he would need to lead.

    After giving the disclaimer I told Fast Tax and Triple to go with PVC. Given the look on Triple’s face, I’m pretty sure he believed he was getting the Black Tahoe. From his perspective it makes sense. I’m sure he feels he has been dangerously close for a while now. The Special Ops group headed right towards the Rock Pile. Boo, Buxton, Hoke, Mayhem, Pool Boy and YHC headed in the opposite direction.

    Quick Mosey to the light pole on the south end of the park. Pretty sure I’ve never done a warm-up here. Hopefully Fast Tax will be glad to hear that I was mixing things up.

    Warm Up:

    YHC used the warm-up to let some of our newer members practice leading in Cadence:
    • Pool Boy – SSH x 26
    • Mayhem – Imperial Walkers x 15
    • Buxton – Grass Grabbers x 15
    • Pool Boy – Peter Parkers x 20
    • Mayhem – Tempo Merkins x 20
    • Buxton – Low Slow Squats x 20

    The Thang

    Continued around the path headed east and then North to the first baseball field. Divided up into two groups of three. Pax 1 did pull-ups on the bleachers, Pax 2 did merkins, Pax 3 was the timer with 5 burpees. Rinse and Repeat.

    Back to the path, headed north where we joined up with our 3 Special Ops friends. That took longer than expected. Maybe they ran into resistance. Did they have words with Rudy’s Caterer? She’s never accosted us before, but it’s possible that Triple Shift said something to set her off.

    Triple Shift: Hey what are you doing?
    Rudy’s Caterer: I’m walking. I walk here every day. 78 laps.
    Triple Shift: Your form is all wrong. Look at your hips. They’re all out of alignment.
    Rudy’s Caterer: I do this every day. I’m fine
    Triple Shift: You won’t be. Keep doing this and you might not ever walk again.
    Rudy’s Caterer: Hmmm….then I should do this now @$#%&#@!
    At this point she jumps Triple, brings him to the ground and starts jumping repeatedly on his face as PVC and Fast Tax stand by in amusement.

    …Or maybe our Special Ops are just slow. At any rate they joined on the levee for Clock
    Merkins
    • 6 o’clock (feet toward the top of levee, head toward the bottom) x 10
    • 9 o’clock x 10
    • 12 o’clock x 7
    • 2 o’clock x 6
    • 4:30 x 6

    Continue our mosey around the track to the Hill. We had nine presents left to us by our Special Ops. I gave PVC very little instruction, but he did a good job (other than being slow as molasses). I was glad to see the variety of rocks and especially glad to that they brought Gibraltar.

    11s – Start with 10 bench presses on the north side, carry the rock up and over to the south side and do a man-maker. Then 9 bench presses and 2 man-makers…..yadda, yadda, yadda…we did this for 10 minutes. YHC got to 5 bench presses and 6 man-makers.

    At this point we had to hustle. YHC challenged the pax to get back to the rock pile before him. Boo succeeded. Drop of the rocks and Horses to the Stable back to the flag.

    NMM

    • Great job by Pool Boy, Mayhem, and Buxton during the warm-up. They all led like champs. Looking forward to some fresh Qs.
    • The Bleacher pull-ups were fraught with danger.
    • I concur with Hoke’s sentiments regarding the clock merkins.
    • It’s not really 11s unless it involves burpees or man-makers. It’s also not 11s if you don’t finish. That’s on me.
    • Don’t worry, Triple is as handsome as ever. His dust up with Rudy’s caterer left him none the worse.
    • Guys pushed hard at the end. So good seeing guys with their hands on their knees or in surrender cobra when we finish.

  • Roaming around The playground – from PVC

    On a cool crisp yet foggy full moon lit 65 degree morning 8 PAX converged for a Bootcamp in the gloom

    Warmorama: squats, Abe vigoda, grass grabbbers, imperial walkers, hill billies, arm circles, Peter Parker’s

    Mosey to gym wall for balls to wall, calf raises, donkey kicks (2 sets)

    Mosey to pavilion for dips, BBS, step ups (2 sets)

    Mosey to hill for bear crawl up n over, flutter kicks, lunge up n over, bear crawl up n over, flutter kicks

    Mosey to rock pile shoulder press, bench press, squats (2 sets)

    Mosey to football field for Coolorama:
    squats, Abe vigoda, grass grabbbers, imperial walkers, hill billies

    COT
    FNG Buxton was named after I recognized his name from our childhood neighborhood where we grew up

  • Hand Grenada’s Gym-Bor-eaux – from Hand Grenada

    75 degrees, SEVERE lightening, rain and humidity as thick as bogey’s eye brows…

    Pax, pvc, bogey, mayhem, hg

    -Intro and disclaimer

    -Mosey to rockpile/pond, select rock and head to gym AQAP to avoid ground strikes(conversation ensued btw bogey and hg as to whether the Gym or pavilion would be better shelter from lightening. Bogey, who’s prowess as a shade tree meteorologist was unknown to hg, alerted hg to the fact that the gym in fact was equipped with a “lightening rod” therefore making it a much more suitable choice. Still waiting on Elon’s team of unemployed fact checkers to get back to us on this…)

    -warm up: hillbilly ic x15, grass grabber ic x15, Abe vagoda ic x15, on ur face, Floyd mayweathers ic x15, shoulder taps ic x15, toe touches ic x15

    -select a stair bay that fits ur personality for hand Grenada’s gym-bor-eaux fizz. 3 rounds of 10 exercises 12, 10, 8 reps each all ic.. calf raise, squat w/rock, side squat w/rock, uphil lunge, step back lunge, grab bags, decline merkin, incline merkin, peoples chair curls, balls to wall.

    -mosey back to rockpile/pond, return rock, Mary: LBC ic x15, dying cockroach ic x15, flutter kicks ic x15

    -mosey to flag, count off, name o rama, announcement, intentions, prayer, dismiss.

    Cap tip to Mayhem for wearing a watch!

    Always privilege and pleasure to lead, hg

  • Complete the Circle – from PVC

    Warmorama: Abe vigoda, Grass grabber, Side straddle hop, peter parker, imperial walker, squat arm circle

    Mosey to rock pile, shoulder press, curls, bench press, squats (2 sets)
    Mosey to pavilion, dips, BBS, step ups (2 sets)
    Mosey to hill, bear crawl up n over, flutter kicks, beear crawl up n over, hillbillies (2 sets)
    Mosey to wall, Balls to wall, donkey kicks, calf raises (2 sets)
    Mosey to football field

    Coolorama: Abe vigoda, Grass grabber, Side straddle hop, peter parker, imperial walker, squat arm circle

    COT

  • Is there a wind block anywhere? – from PVC

    Trying to keep warm on a crisp 45 degree morning with a constant 15mph wind

    Warmorama:
    Low slow squat, Grassgrabber, Abe Vigoda, Imperial walker, Hillbillies, Peter parker, Arm circles, Parker peter

    Exercised at the corners of the end zones: Merkins then sprint to other corner, Big boy sit ups, Sprint and lunge, sprint and side straddle hop for 2 rounds

    Met at center of the field to play a ring of fire frisbee with 2 burpee penalties. Quite a challenge with the winds. Lots of burpees to be had. Side straddle hops while not active throwing or catching the frisbee. The Golden Glove goes to Cyber Cajun, I can’t remeber him ever dropping one.

    Coolorama:
    Low slow squat, Grassgrabber, Abe Vigoda, Imperial walker, Hillbillies, Peter parker, Arm circles, Parker peter

    COT

  • #F3Counts – from Hawgcycle

    Conditions: Perfect – Clear and 65 degrees. 83% humidity. Wind from the ENE at 4 m/h

    Pax: Belloq, Fastest of Taxes, Glitter Balls, HG, Heisenberg, Hokie, Mahatma, Pool Boy (FNG), Tiny Dancer, Triple Shift, Vagabond, War Eagle, YHC

    Warm-Up
    • SSH x 30; Imperial Walkers x 20; Don Quixote x 10; Low Slow Squats x 15; Merkins x 10; Peter Parker x 15; Parker Peter x 15
    • Bat Wings: Forward Arm Circles x 20; Reverse Arm Circles x -2; Seal Claps x 20; Overhead Claps x 20, Moroccan Night Clubs x 20

    The Thang

    Animals on Parade (20 Yards Each) – Bear Crawl, Crab Walk, Leap Frog with Partner, Inchworm, Kong

    Mosey to the Rock Pile and select a rock.

    Counting Exercises
    • 2 count Rock Merkins x 15
    • 4 count Squats x 10
    • 6 count Catalina Wine Mixers with feet on rock x 10
    • 8 count rock builders x 10
    • 10 count Squat-Curl-Press-Curl-Squat x 10
    • 12 count Around the World Lunges x 10

    Mosey back toward the flag for Rock Toss – Partner up and chunk the biggest rock you have back and forth over the fence to one another. About 5 minutes.

    Return rocks to the Rock Pile and do 20 reps of Crunchy Frog

    Horses to stable back to the flag

    NMM
    • Welcome to our FNG Pool Boy Eh’d by Glitter Balls.
    • It was great to see Vagabond back out there. True to his name he kind of wandered around the playground.
    • I left the SSHs one short this morning. Off my game.
    • I knew Bat Wings was a #CrowdPleaser, but I didn’t realize how much. Mahatma made his disdain known just in case anyone was wondering. I had planned to go even further, but I was satisfied once Triple and War Eagle started jawing at each other about perseverance and form.
    • Fracsac and Bolt weren’t in attendance, so I felt fine calling Moroccan Night Clubs. Dancing was highly discouraged, although Tiny Dancer flashed a little preview of what he is capable of. Frac is not in the same league, but who is?
    • There was discussion as to whether crabs and inchworms are animals. The answer is yes. An animal is any living organism that feeds on organic matter, typically having specialized sense organs and nervous system and able to respond rapidly to stimuli. Basically, if you can pronounce it and it ain’t a plant or toe fungus, it’s an animal.
    • My 12 year old daughter has been mopping the floor with me at Equations – a math game she plays at school that involves a bunch of dice, numbers, operations, solutions, etc. I need to practice my counting skills. Hence the different cadences. IN
    • The Rock Toss was an oldie but a goodie. I’m pretty sure I am going to be feeling it over the next couple of days. No one ended up with dog feces on their face today. That’s always a win.
    • At one time I had the password to the F3 NOLA Twitter Account. Unfortunately I am now locked out, because there are some movie trailers I would like to post. Back when I had access it was common for different regions to tweet out the number of pax that posted that day and hashtag it with #F3Counts. It was a pun. I probably don’t need to explain it. A lot of people didn’t realize it was used to post actual counts. So you would often see it used when someone would post something meaningful about F3. They may have missed the pun, but they understood the important part. F3 has value. It is significant. It counts. That fact was on full display today. We had a new guy post. He was invited by a man that has been posting for two months and already realizes that everyone needs this. We had a few guys too injured to do the full bootcamp. They showed up and did what they could because they realize how important it is. We had a recent kotter that realizes he needs it again and is committed to returning. He held up his commitment this morning by starting the second week of his return. I had friends there today that I have been sharing the morning with for 5, 6, even 7 years. Where else do we get that? The physical fitness is significant. More significant are the friendships. And even more significant is the spiritual growth and the opportunity to be a part of something. Sometimes we have trouble keeping up, sometimes we have to modify, and sometimes we get off cadence. But it’s good to know we can rely on F3 to be there when we need it. Let’s do our part to make sure F3 always Counts.

  • Cool Hand Grenada – from Hand Grenada

    Conditions: Clear and 60 degrees. Humidity 63%. Wind 7 m/h from the North

    Pax: Belloq, Bolt, Fast Tax, Frac, Hand Grenada, Klinger, PVC, Yankee, Tiny Dancer, Triple, War Eagle, and YHC

    It started when I realized that HG was way over the workout requirement, but didn’t have enough Qs to get his name on the bat. Leading a workout is not a problem for HG. He’s a great leader. His problem is that he never signs up to Q on the website. He just kind of appears each week, coming from somewhere beyond the railroad tracks with a cup of coffee in hand. We assume he lives over there somewhere on the other side of the tracks. We’re not sure if he has a car or even a house for that matter. He clearly has access to coffee and some type of precise instrument for keeping time, as he always appears within 15 seconds of the start of the workout.

    So working off the premise that he doesn’t have a computer, I scheduled five Qs for him so he can get his name on the bat. After the first one, I realized that I would also have to write the backblast. Then he sent me a text (who knew he had a phone?) and said he needed to go to the dentist. I recommended one and then he asked if I could check and see if they had availability on Tuesday at 3:00. Next thing you know I’m receiving calls from people wanting to meet with him on my phone. I reach out to him and he says it might just be easier if he shares his calendar with me online. That way I can just set up the meetings. At this point, I’m starting to think he does have a computer. By the way, he also has a car. I took it in for an oil change last Friday.

    While I was at Target this past weekend, picking out Christmas gifts for his wife’s family, I started to get a little upset about the situation. But that changed at this morning’s workout. I realized that HG is not using me as his personal secretary. He is seeking my guidance in every aspect of his life. He looks to me as a mentor. Every morning he gets up and reads my Back Blasts, the same way one my start their day with the Meditations of Marcus Aurelius. Since starting F3, HG has worked to commit all of my writings to memory. This morning he reflected on the first two F3 workouts at Pontiff.

    The Thang

    • Gather at the track and mosey out near the tennis courts for our Warm-Up – This was executed flawlessly by HG.
    • Warm-up COP: SSH x 30; Low Slow Squats x 20; Merkins x 15; Imperial Walkers x 25; Mountain Climbers x 20; X-fit Push-ups x 10 – Here HG abbreviated some of the exercises. He only did 10 merkins in a two count cadence. At this point Triple Shift pointed out – the back blast had more merkins and if you read the teachings of Hawg, you can infer that they were done using a four count cadence. It please YHC to see that HG is not the only man meditating on my writings.
    • Mosey to the Rock Pile and select your rock, then mosey with your rock to the flag football field for the next COP – Good execution here, although he went to the actual football field.
    • Rock COP: Squat and Press x 12; Cusak Squats x 7, Shoulder Press x 12; Curls x 12, Hot Foot left leg x 12; Hot Foot right leg x 12 – HG went a little of script here. He dropped the Shoulder presses and the Hot foots, opting instead for chest presses and more squats. We did 12 reps of all exercises in the first round, then he added another round of 10 reps each.
    • Mosey Cusak style to the restrooms – watch out for tree roots – The execution here started out well, but I think he got lost at the end of the parking lot and ended up at the pump instead of the bathrooms. This was also out of order.
    • People’s chair with rock in lap x 20 seconds; Stay in People’s Chair and do 5 Chest Presses IC; Rinse and Repeat. Grab your rock and head for some light. – Excellently executed by HG. He actually added an additional 2 rounds to impress the ladies on the track.
    • Lunges with Rock 10 strides; 5 burpees OYO; Lunge back to starting position with rock; 5 more burpees OYO. Pile the rocks. – This was replaced with a pearl from the first Rock City workout. We spider-man crawled 10 yards, did 5 burpees, repeated and sprinted to the other side. We then did the same thing using lunges.
    • Boss Keane’s Rock Pile: Spread out in arms length next to Boss Keane’s rock pile. In cadence, first man picks up a rock and sets it down between him and the next man. Continue until rock pile has been moved to the end of the line. HG brought back one of Amnesty’s favorites here. Only a few pax have done this before and it showed. HG chose not to count it in cadence. The pax were just grabbing rocks and tossing them to the side. PVC and Bolt showed no regard for the shoeless pax among us. Once the rock pile was moved, HG did make us move it back. Although I was disappointed he didn’t count it in cadence, I was impressed by his embodiment of Boss Paul
    • Come to find out, that is not where Boss Keane wanted his rock pile…move it back – We did this, but not impressively.
    • I thought I said to move Boss Keane’s rock pile…Yes Boss – Skipped it.
    • What’s Boss Keane’s rock pile doing over here – I don’t know boss – Move it back. – Skipped it.
    • Mosey to the hill and drop off your rock. Extended Mosey to baseball field for 6 MOM. – We kept our rocks and did mary by the pump.
    • 6 MOM: Crunchy Frog x 15; LBC x 30; Russian Twist x 20; Freddy Mercury x 30; Ran out of time before he got to the Freddy Mercuries. Other wise it was perfect. Given the political climate of 2022 compared to 2014, HG led us in American Hammers as opposed to Russian Twist.
    • Mosey back to the hill (running over it this time) Grab a rock and take it back to the rock pile. Mosey (horse to barn style) back to the shovel flag for COT – Dropped the rocks off at the pile and sprinted to the flag.

    HG lead us in prayer to close it out. He did a great job today. I’m proud to be this young man’s mentor.