F3 New Orleans

Tag: Fast Tax

  • Good to be back at Rock City!

    Pontiff Playground maintenance crew must have known Uptowners were loitering in Metry. The gate to our AO spot was locked. But that didn’t stop the persistent PAX… the train tried…. running full speed at 5:25 a.m. …. blocking few PAX to the AO. But regardless, everyone managed to make it to the football field with his beloved rock just in time for the first exercise – 20 SSHs in cadence… leading into the following warm-ups in cadence:

    Windmills x 10, Grass Grabbers x 10, Hill Billies x 15, Forward Arm Circles x 10, Slow Merks x 10, and Self Love x 10.

    After warmups, everyone lined up about 20 yards from the endzone facing the goal posts.

    Round 1 – 10 curls, moseyed to the goal posts and back, 15 curls, moseyed to the goal posts and back, 20 curls. SSHs for the Six.

    Round 2 – same as Round 1 – instead of curls, the exercise was chest presses. At the end of this round, Mahatma did extra homework and ran to the goal posts and back after the last 20 chest presses. Few mumblechatters here mocking Mahatma how he didn’t follow instruction of stopping after the 20 presses. So the Q decided to add more running in the following rounds. Even more mumblechatters by now…. I think mostly from Rude-y.

    Round 3 – moseyed to the goal posts and back, 10 goblet squats, moseyed to the goal posts and back, 15 goblet squats, moseyed to the goal posts and back, 20 goblet squats, moseyed to the goal posts and back. SSHs for the Six.

    Round 4 – same as Round 3, the PAX did 5, 10, and 15 big boy situps with the rock instead of squats.

    Round 5 – same as Round 3, the PAX did 5, 5, and 5 manmakers instead of squats.

    From here on out, the Q shortened the field to about 15 yards instead of 20 yards.

    Round 6 – 5 thrusters, lunge walked with the rock, 10 thrusters, lunge walked back with the rock, finished the round with 15 thrusters. SSHs for the Six.

    Round 7 – 10 Hello Dollys with the rock, overhead carried the rock towards the goal posts, 15 Hello Dollys, overhead carried back with the rock, and finished the round with 20 Hello Dollys. SSHs for the Six.

    7’s – started with 6 burpee jump overs (over the rock), carried the rock to the other side, 1 overhead press. Carried the rock back to original side of the field, 5 burpee jump overs, carried the rock back to the other side and did 2 overhead presses. Rinse and repeat until you finished with 6 over head presses and 1 burpee jump over. SSHs for the Six.

    20 flutterkicks in cadence with the rock.

    Time to return our companions and moseyed back to the flag.

    COT – announcements – new Yoga session at Okwata (Thursday – 5:30 a.m.). Prayers to Willie’s friend and thankful to be out here with the PAX. Never take it for granted that we have the physical and mental strength to do this on a regular basis. SYITG.

    King Kong

  • IS IT NOLAN ROBINSON OR NOLAN RICHARDSON???

    Door Dash was double booked as Q for The View and Rock City, which was not discovered until Sunday night. YHC agreed to cover the Rock City Q so the levee dwellers wouldn’t get short changed.  I can share the love with the levee dwellers next week when YHC is Q at The View.  YHC reflected on a recent beat down from the Northshore that came straight from the Exicon.  13 men braved the 72 degree morning with high humidity. 

    After the standard disclaimer, the PAX moseyed to the nearby football field for the following:   

    Warmup

    All in cadence: SSH x31, GG x15, MC x20, AC (10 forward/10 backwards), and Chinooks

    Thang

    After the warmup, the PAX moseyed to the rock pile to select a rock and was instructed to return to the nearside goal line for further instruction.  War Eagle confused the back line of the end zone with the goal line and was essentially lost in the end zone.  Totally understandable given he is a Bama fan. Bama is clearly confused as to where the goal line, end line, and side lines of the end zone are, as evidenced by Bama’s 2013 loss to Auburn in the Iron Bowl which left them out of contention for a third consecutive BCS Championship appearance.  I digress.  You can get the highlight here: https://www.youtube.com/watch?v=sLO2SmM9gPw

    Round 1

    YHC had the PAX count off by ones and twos just to make sure they could count to two since the Alabama native got lost in the end zone. The PAX was then instructed to pair up to complete 150 curls followed by 300 Big Boi Sit-ups.  PAX 1 began the exercises at the goal line while PAX 2 ran backwards to the 50 yard line, completed one Bobby Hurley, and sprinted back to the goal line and switched with PAX 1.  A DORA-style format.  A round of Mary was completed by the PAX who finished first, while waiting for everyone to complete. 

    Round 2

    Same format as above completing 150 Merkins and 300 Chest Presses.

    With four minutes to spare, the PAX returned their rocks and moseyed to the flag.  Approximately half of the groups completed Round 2, and the other half came close.  We will strive for full completion by all next time.

    COT: YHC noted he modified the “Nolan Robinson” workout form the Exicon. Hawg, who apparently has the Exicon and Lexicon memorized, was perplexed.  After much thought and debate, he realized it was the “Nola Richardson;” however, since YHC modified the workout, he believes the name should also be modified and stands by “Nolan Robinson” as true and correct!

    Announcements- the H8! is Thursday, but according to mumblechatter, Kuch would prefer to do yoga. 

    Intentions- gratitude, the recent senseless killing of a two year old, healing for the sick and injured, and protection for a local Army National Guard Unit whose one-year deployment began this week. Fast Tax’s son and a close friend of YHC are members of said Unit. It was an honor to lead such HIM, and I am grateful for the opportunity to step up and assist in a time of need.

  • Coffee & Donuts (Birthday) Q

    Uptowner

    39 workouts
    39 seconds each (29 seconds on/10 seconds off, no other breaks)

    4 rounds of the following:
    Catalina Wine Mixers
    Wife Pleasers
    JLo’s
    Inch Worm Pushups
    Plank Jacks
    Leg Raises
    Shoulder Taps
    Squats
    Flutter Kicks
    Back Kicks (skip this on fourth round)

    All done to the backdrop of this playlist:

    This left us with about 18 minutes to play some Ultimate Frisbee. But not just any Ultimate. One where the Q got to make up rules as we went, including playing with two frisbees and anything else needed to give his team a slight edge. No one should have been shocked that the Q’s team won.

    Being my birthday and moved by the fact that the PAX presence was my present, I felt the favor must be returned. Fresh Coffee and Donuts were served after the prayer, and a good time was had by all.

  • Sloppy Seconds Ain’t My Style

    Today is March 2nd, which means we’re nearing the end of the (sometimes) cold season here in New Orleans. For those of you keeping track, and I’m sure you all are, my attendance has been spotty over the past several months in what can only be described as F3 hibernation. I loathe below-50 degree weather and do my best to avoid it, especially if its also been raining. I know many people hate the humidity here, but I’ll take the heat any day.

    Now, given the Calvinist nature of the Q assignment, we (usually) don’t select our own Q-ings, but are predestined according to the (presumed) foreknowledge of the AO site coordinator. And as such, I’ve only “reported for duty” on days when the temperature was 50+, unless I was predestined for Q-ing in the cold (see 11/13/2019). But it seems that Rock City AO coordinator Mahatma, in his grace and mercy, saw fit to elect me to Q on March second, a day that had no cold and no sloppy ground – really a perfect weather day.

    So it began with warm-up exercises in the traditional Rock City warm-up area. It was the usual bag of tricks:

    SSH

    Abe Vigodas

    Imperial Walkers

    Grass Grabbers

    Peter Parkers

    Arm Circles

    All @ 26 each. There appeared to be some great letdown among the PAX that 26 had no significance other than having an equal number of forward and backward arm circles. Sorry for those that thought that I might be honoring P.J. Williams or celebrating my 26th birthday…

    Next up we gathered our rocks and headed to the football field, where we paced 10 yards for every exercise, from the goal line, in reps of 15, in cadence:

    Curls

    Tricep Extension

    Merkins

    Chest Press

    Shoulder Press

    We then partnered up for a dash from the 50 yard line to the goal line and back, while the alternating partner worked to complete the following:

    Burpees x 50

    World War II Sit-Ups x 100

    Squats x 150

    Flutter Kicks x 200

    Rows x 300

    Finally, we reversed our 10 yards/reps of 15/in cadence to the original goal line, finishing with just enough time to return our rocks and circle up. I have to say, given my F3 hibernation as of late, I’m definitely not in the same shape I was in November. So much so, that I was fading badly on the last set of tricep extensions and apparently lost the ability to count. Fortunately, Mahatma stepped in and picked up my slack continuing the cadence. It reminded me of that scene in Casino when Joe Pesci is all coked out near the end of the film, and he starts to beat a guy to death, but then doesn’t have the stamina to finish, so one of his henchmen takes over to finish the beatdown. Only without the coke. Or murder.

    In closing, we had no announcements, only prayers for those in our F3 community and those connected to it, giving thanks and glory to God.

    *The title of this post was a line uttered by Danny Zuko (John Travolta) in the movie Grease referring to…well, not muddy fields or March 2nd.

  • The Morning After

    15 pax showed up in the gloom, possibly still a bit hung over from a few too many brewskies watching the SB or maybe from the ongoing boycott party with the Who Dat’s one call away from making a run into the big game, again!  Regardless with the disclaimer made it’s time to work….

     We headed out the gate for a quick mosey around the track switching to a Bernie Sanders trot midway around with a bit of bewilderment until it was understood all were supposed to participate.  Then out the gate to the field circling up for a warm up.

    All in cadence x 12 or 20 or 10:

    Squats

    SS Hops  x 10 then after seeing the pax was a bit lethargic, QIC decided to entice focus with a Fracsac special, finish as a group on a silent count or punish work to follow – thanks in part to a “silent whisper of Marlin” the pax got into cadence focus and all stopped on 17

    Grass grabbers

    Peter Parker ( Hokie reminded QIC and FNG was in our midst and Rudy let everyone know he likes to pretend he really is climbing a wall)

    Scorpion kicks

    Arm Circles

    Grab a rock!

    After moseying over to the tree line instructions were given for our 1st task at hand:

    The 7

    Start with 1 front raise (mid waist raise your rock over your head) Then lower rock holding out front run to the center of the field.

    Each time PAX gets to this center point perform 5 squat presses

    Now run with Rock over head to the other side – complete 6 man makers – run back to the center with rock overhead at the center 5 squat presses then run back to the beginning side with rock out front.

    Continue this back and forth effort with numbers flip flopping  exercises and 5 squat presses in the middle until 1 becomes 6 and 6 becomes 1. 

    Now for the early finishers line up behind the starting point – SSH in cadence until 6 was in.

    Grab your rock and mosey to the parking lot – get a partner.

    Line up for some chess press to tricep over head press – 200 to 200

    PAX does chess press while PAX 2 walks post to post performs over head tricep presses – upon return flip flop until 200 of each are completed.

    Now for the early finishers line up behind the starting point – SSH in cadence until 6 was in.

    Return to you rock – for some Mary

    American Hammer x 12

    Gas Pumps with Rock in an upward press position x 12

    Bus Drivers x 12

    Front rock lifts x 10

    Time to return our rocks

    Mosey back to the flag – Rudy reminded me he want his full 45 minutes so with 2 minutes left we completed a ring of fire with a 10 merkin count off.

    Count off and COT

    Our FNG was welcomed and given is F3 name – Vagabond.

    Let us all aspire to inspire before we expire…..  We are all accountable; It’s an honor to lead

  • Redux of Round One

    Following the honored tradition of Amnesty for Rock City, YHC did a repeat Q (not than any of the PAX had the slightest clue, since they seem to all fartsack on Sundays and are never seen at Sweaty Bells). 

    Warm-up: SSHs 25xIC, Hill Billies 25xIC, Arm Circles 25xIC, Squat Pulses 25xIC, Windmills 25xIC, and (with a brain infarct and thus variation from Sweaty Bells) Merkins 25xIC.

    Mosey to the track for the THANG: Shoulder Presses 20xIC halos, Curls 20xIC, Squats 20xIC, Rows 20xIC, and then a mosey around the track.  Rinse and repeat, but with only 15 reps IC each time and a lap around the track in the opposite direction (lots of mumblechatter from the lemmings).  Rinse and repeat again, but with only 10 reps IC each time, and then a lap around the track in the original direction.  Finally rinse and repeat with just 5 reps IC and a final lap around the track in the opposite direction again.

    Return to rock pile for a Circle of Mary:

    • LBT x20
    • Flutter Kicks x20
    • Hello Dollies x20
    • American Hammers x20
    • Crunchy Frogs x20
    • Dying Cockroaches x20
    • Manmakers x10 OYO

    Count Off, Name-O-Rama, Intentions, and COT.  Thanks to the PAX for helping me recover by glasses after the Post.  I would have been up Schitt’s Creek without ’em, JV

  • Stand-in Q for the Tanner

    Stood in for a stricken Tanner at the rocks, Clear and breezy day with 17 PAX. Crimson visited from Raleigh
    Mosey to the spot

    Warmup
    19 Self love @ 4 ct
    19 Each way Arm circle @ 4 ct
    19 Abe Vigoda
    19 SSH
    Poor inflection discipline on my part caused some chortles

    Thang 1 With Rocks in the circle
    After each set of exercises, we rotate clockwise using the next rock till you get back to yours, Very few chose challenging weights so so ribbing ensued.
    SET
    5x Slow Squat
    5x Over Head Press
    5x Curls
    5x Rows or Tricep Extension

    Thang 2 – Rock Relay Ladder –
    The group is split in two and sent to opposite sides of the parking lot of an area. Group A Does 5 burpees then carrites rock to the other side while B side holds Plank.
    Then 10x Merkin, Carry while opposite guy does LBCs
    Then 15x Squats, carry, while Opposite guy dies Side Plank Right
    Then 10x Merkins,carry, while Opposite guy dies Side Plank left
    Then 5x Burpees,carry, then Wife Pleasers.

    Thang 3 – Setup PAx in pairs, back-back and transferred rock to the partner either right or left depending on my call This was metally challenging since rock holder and receiver ofter went opposite ways, Many laughs,

    Mosey to the pumps, then we wrapped up with 10 or so merkins to left/right side plank for a brief hold. Then back to the flag and namearama etc.

    Sweaty, breathless men balled up and closed out.

  • The 300….almost

    12 pax arrived for a humid morning at Rock City. Started with the standard disclaimer and an Indian run to parking opposite end of Pontiff.

    warmup

    • Arm circles x 15 each arm
    • shoulder taps x 20
    • Ricky balboa in squat position x 20
    • Hillbillies x 15
    • Self love x 15

    Moseyed over to playground for Tabata of pull-ups, dips, squats, rows on swings (3 rounds) 40 seconds.

    After completing this we made a short mosey to the football field for “The 300”. There were 4 cones spread on opposite sides of the goal line and opposite sides of the 50 yard line. This made for a 50 yard x 70 yard x 50 x 70 spread.

    Instructions were to Partner up and then Bear crawl to each cone. Once reaching the next cone, each pair had a combination exercise to finish. The first partner would start exercise while other partner did 10 burpees. When pax 1 completes the burpees, pax 2 switches to his burpees and pax 1 does the other exercise until 75 are finished.

    • Cone 1 – 75 wide grip merkins, partner does 10 burpees and then switch
    • Cone 2 – 75 big boy sit-ups, partner does 10 burpees and then switch
    • Cone 3 – 75 Carolina dry docks , partner does 10 burpees and then switch
    • Cone 4 – 75 LBC, partner does 10 burpees and then switch

    Unfortunately we only finished the first three cones so were not able to complete all 300 reps. Will definitely keep this one for future use with some slight modifications to make the timing work.

    Finished off with the COT and intentions.

  • Embrace the Suck

    A great turnout at the Uptowner as we had 21 pax come out to enjoy another warm and humid October morning.  

    When I think back to what initially led me to F3, it was being able to have a great workout that always had a different twist; stepping out of our comfort zone to continually push ourselves to get better, and improve in areas that we may struggle or be uncomfortable with.   As I thought about how to lead this workout, I wanted to incorporate some atypical aspects into the traditional “no running” workout and challenge everyone to “embrace the suck”.  

    With that said the standard disclaimer was given and we moseyed from the flag to the football field in the middle of the track.  The warmup consisted of:

    • SSH x 20 IC
    • Arm circles (10 front and 10 back) IC
    • Windmills x 10 IC
    • Mountain Climbers x 15 IC
    • Hold the plank position after mountain climbers for 1 minute
    • Indian run around the track for 1 lap (4 groups of 5-6)

    The thang-

    All pax lined up in one end zone.  There were 3 cones spaced out (20, 40, 60 yards). 

    • Sprint to first cone and do 15 Burpees then sprint back to start line and do 20 merkins 
    • Sprint to second cone and do 10 Burpees then back to starting line for 15 merkins 
    • Sprint to third cone and do five Burpees and then back to start for 10 merkins 

    As pax finished they did some Mary waiting for the six and then did 20 LBC IC as a group.  

    Next was a crab walk from the end zone to midfield.  

    Once all pax arrived we lined up for an all-out,  everything -you- have sprint to the opposite end zone.  In the end zone we did a quick set of 20 flutter kicks IC.   

    From here the group moseyed to the playground and got back into groups of 4.  Groups 1 and 2 lined up at the “ring pull-up station” and did 1 round of AMRAP of pull-ups.  Groups 3 and 4 did 25 merkins on own, and when finished while waiting for the other pax to finish their pull-ups did squats.  Once done the groups flip-flopped

    Once everyone finished we moseyed over to the hill on the other side of Pontiff where we bear crawled over the hill and did 15 Carolina dry docks followed by a bear crawl back over the hill.  

    Moving on we moseyed to the shelter nearby where we completed the following:

    • 15 power ups each leg IC
    • 15 SLOW deep dips IC
    • 15 diamond merkins IC

    With about 5 minutes remaining we headed back for the flag for some more Mary called out by different pax.  

    Ended the workout with the COT, announcements and intentions.  Special intentions for family members battling cancer and age-related struggles and illnesses.  

    I hope everyone enjoyed this beatdown as much as I did leading it.   Thanks for allowing me the opportunity to lead as always!