F3 New Orleans

Tag: Fast Tax

  • Leg-Free Bad Boy Day – from Rudy

    Looking for ideas, YHC was stunned to realize that April 30th was the 60th birthday of the original Bad Boy: Isaiah Thomas of the Detroit Pistons. This definitely made me feel old. How can he be 60 already? Surely I cannot really be that old? But alas, things are what they are. But to remember the 60 year old “Bad Boys”, YHC decided on a 6-6-6 workout.

    5:30: Disclaimer, then mosey to the rock pile to find a friend. YHC has been dealing with hip pain, so this was going to very very heavy on upper body. Choose wisely. Head to the field.

    Warm Up: SSH, Plank-o-rama, some stretching.

    The Thang: 6 Exercises. 6 Sets. 6 Reps. Starting at Tree 0 – Rifle carry your rock to Tree 1 for the first set. Then on to Tree 2. Tree 3. Back to Tree 2. Tree 1. Finish up at Tree 0 with your 6th set. Plank. No really, none of this lolly-gagging and catching your breath when you finish. Plank. Active recovery. There will be time for real recovery when the 6 arrives.

    The exercises. All are Compound Movements (Thinking of you Milkman…)

    * Rock Burpees.
    * Curls: Up, Down, Straight arm Up, Down
    * Bench Press: lie down. Over your head. Straight up, down to chest, back up, back to overhead.
    * Elf on a Shelf
    * Row to Deadlift
    * Big Boy Situps

    That took much longer than anticipated, so we had time to return the rocks (rifle carry back to the pit) and head back to the flag.

    Thank you all for the opportunity to lead. Thanks to Boo Boo for the reminder the night before that I had the Q! And Happy Birthday to Bad Boy Thomas (# 11), as well as Happy Birthday to the great state of Louisiana.

  • Captain Seamus “Dirty” MacDeuce

    Captain Seamus “Dirty” MacDeuce

    The site Q graciously added YHC’s name to the Q sheet for an AO outside of his Parish and that he also seldom visits. However, the name was on the Q sheet and Q he must. YHC may have also forgotten about his scheduled Q until this morning at approximately 0500. The good news is that the Legendary Captain Seamus MacDeuce would provide.

    What do we really know about Capt Seamus “Dirty” MacDeuce. Born in Meade County, Ireland in 1786, MacDeuce would stow away on a ship headed for the United States at the age of 6. The crew named him “Dirty” as a result of finding him in the cargo hold among the manure. As we know from the published BB of 9/27/2020, “Do Not Do Murder Bunnies on Pavement”, he became a deckhand at the age of 12. It was then that he learned the navigation of the mouth of the Mississippi. Other than his wife, Latrina Bacardi MacDuece, and 12 children; MacDeuce had two loves; physical fitness and rum. Dirty would indulge in the brown bottles till and through nightfall; and then arise at 0530 to led his men for morning PT everyday. The routine was very standard; 12 glasses of rum, 12 exercises and 12 reps of each. Believing that strength without endurance showed weakness; he forced his men to run laps around the ship. While his dedication to physical prowess is how he is best remembered by the HIMs of F3; his heroics during the War of 1812 is how he best served. That, however, is another story for another day.

    W/U

    • SSH x 20
    • IW x 10
    • HB x 10
    • AC x 10 x 10
    • MC x 20

    The Thang – grab a rock and head to the track for the Dirty MacDeuce: 12 exercises, 4 sets of 3 (arms, legs, core), 12 Reps IC, lap around the track

    • Set 1 – Curls, Squats, Flutter Kicks
    • Set 2 – Overhead press, Lunges, Big Boy Sit Ups
    • Set 3 – Triceps Curls, Side Lunge, Rows
    • Set 4 – Front Lifts, Rocky Balboas, Russian Twist

    Return your rock and mosey back to the flag for some stretching.

    Monday is typically not on my schedule of Beatdowns and neither is Rock City or Swollfest or any coupon/rock based workout. However, I greatly enjoyed getting out there and being pushed outside of my typical routine. Thank you site Q for signing me up, and thank you for the opportunity to lead.

    Da Parish

  • Your Burpees are Served

    Your Burpees are Served

    YHC was looking forward to the El Diablo Q, it’s a great addition to the week. 13 Pax posted for a solid beat down, but first the disclaimer followed by a mosey to the field for a warmup.

    • SSH IC x 31
    • HB IC x 20
    • Abe Vigodas IC x 10
    • Grass Grabbers IC x 10
    • Peter Parker IC x 20
    • Mountain Climbers IC x 20
    • Arm circles, IC x 24 total

    With the Warmup complete, time to get busy! EMOM style!

    • 10 Burpees x 10 minutes, the quicker you finish the more rest you get!

    Four Corners is next. Start at the corner of the Goal line and the end zone.

    • Catalina Wine Mixers IC x 10
    • Lunge walk 100 yards to next corner
    • Crunchy Frogs IC x 15
    • Bear Crawl 53.3 yards (160 feet) to next corner
    • Low Slow Squats IC x 20
    • Lunge Walk 100 yards to next corner
    • Merkins IC x 10 x 4 count
    • Bear Crawl 53.3 yards to starting point
    • Jump squats IC x 15

    Ring of Fire

    • Hold the Plank, 10 merkins each around the Ring, 5 merkins counted out loud, next Pax starts, hold the plank on completion of 10
    • Rinse and Repeat with Hand Release merkins

    Mary

    • Tin Snips
    • Dying Cockroach

    Mosey back to Flag for COT

    NMM

    • 100 burpees before 6 am is a pretty good accomplishment
    • YHC can never do EMOM alone, it’s good to be held accountable

    SYITG

  • Get Up, Stand Up, Jump Up

    Five pax warmed up on the Pontiff football field to usual exercises:  SSH, grass grabbers, windmill, peter parker, mountain climbers, arm circles, personal favorite single leg balance knee thrusts R/L

    Moseyed two laps on track with sprints on the straights.

    Grabbed one-handed rocks and proceeded to north field.

    7’s

    • Turkish Get Ups – flat on back, rise to standing straight, then sit/lay back down, with rock held outstretched straight throughout all reps
    • John Travolta’s in middle x 7 to and fro (raise rock and cross diagonal to opposite foot and back again R/L, L/R)
    • 8-counts at other end

    Jumped rope 30 secs, 45 secs, 60 secs intervals

    Back to flag for COT, prayer, etc.

  • 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