F3 New Orleans

Tag: Fast Tax

  • A-B-C, Easy as 1-2-3 1

    Happy Birthday to me, Happy Birthday to Me, Happy Birthday to Da Parish, Happy Birthday to me.   YHC is not sure who started this tradition of Qing a PAX special day, but the gloom was not the first thing I wanted to greet on the first day of my 37th year.   But alas, I put my name on the spreadsheet, as I do every year. 

    The Thang

    • A – Abe Vigoda
    • B – Burpee
    • C – Catalina Wine Mixer
    • D – dying cockroach
    • E – E2K (elbow to knee)
    • F – Floyd Mayweather
    • G – Goofball
    • H – Hurpees (burpee with hand release merkin)
    • I – Imperial Walkers
    • J – J Lo’s
    • K – Knerkin (knuckle merkin) 
    • L – LBFCs (LBC’s while flutter kicking)
    • M – Monkey Humpers
    • N – Nolan Ryan’s
    • OP- Partner up for overhead claps+people’s chair & plank jacks
    • Q – quad stretch + hamstring stretch
    • R – Rosalita (while we listen to Bruce Springsteen’s Rosalita)
    • S – Seal Jack’s
    • T – Travoltas (while we listened to the BeeJee’s Staying Alive) 
    • U – Up Straddle Hop (1 legged SSH)
    • V – V Ups
    • W – Wife Pleasers
    • X – X Lunges (I just made this up.  2 forward & 2 reverse lunges forming an X),  
    • Y – Y’s (a higher than normal air press)
    • Z – Zombie crawl back to the flag.

    Thanks were given to the Sky Q for the ability to better ourselves this morning and give strength & patience to those who need it. Closed with the serenity prayer.

    Thank you for the opportunity to lead, SYITG,

    Da Parish, age 36

     

  • Reading emails…

    YHC is not always on the forefront of technology.  Frankly, for all its so-called convenience, it makes us slaves to drudgery and loses the connections that count.  Some call it old, but remember it could be #Respect.  Anyway, thanks to the SkyQ, around 5am this morning, YHC read Reluctant Yankee’s weekly missive to learn that he was to Q at Rock City.  So off to Metry and a flag.  With a goodly showing in the Gloom, the PAX was off after a Disclaimer.

    Warm Up COP:

    • Imperial Squat Walkers x20IC
    • Abe Vigodas x20IC
    • Mountain Climbers x20IC
    • Merkins x20IC
    • Hillbillies

    The Thang

    With rocks, the PAX moseyed to the football field for a COP of 20 overhead lifts, 20 curls, 20 rows, and 20 squats, then a mosey around the track.  Rinse and repeat for 15 reps, then rinse and repeat for 10 reps, and finish with another 5 reps, each time with a mosey around the track.

    Circle of Mary

    • Russian Twist (with rock) x20IC
    • Bench Press (with rock) x20IC
    • Dying Cockroach x20IC
    • Penguin x20IC
    • LBC (with rock) x20IC
    • Flutter kick x20IC
    • Low plank 1 minute
    • J Lo x20IC

    Return the rocks and mosey back to the flag for a countoff, name-o-rama, name our FNG (#TClaps to Fast Tax for getting out his 2.0, who smoked it around the track), and thanks to SkyQ.  Glad I read my email, because I would have otherwise posted at The Skinny.  JV

  • RED Friday: The Wittman Hero WOD

    Our prayers go out to our brother Hawg as his mother went home to Jesus Christ after a battle with cancer. Pray for Hawg’s family and especially his father during this time.

    Since Hawg is returning from Arkansas today, YHC picked up the Q for our monthly RED Friday Hero WOD at the Uptowner. YHC searched through Crossfit and F3 workouts for the ideal Hero WOD this morning. After some searching, the perfect workout was discovered.

    On Feb. 4, 2018, Hawg led the first RED Friday workout at the Uptowner with a grand total of 4 participants: Hawg, Big Rock, Little Rock, and the Wall. Hawg muscled through the workout as the Lone Ranger and finished the goal of 7 rounds. Since Hawg was out of town, YHC thought it was appropriate to give the Wittman WOD a second go.

    The Warmup

    28 SSH

    20 Hillbillies (YHC’s form was better than ever after spending two days in Paragould, AR with Hawg’s clan)

    15 Side Lunges

    The Thang

    15 Kettlebell swings with a little rock

    15 Power Cleans with a big rock

    15 box jumps on the Uptowner Wall

    Goal: 7 rounds

    The Results

    Today’s results are a testament to the importance of pushing one another to improve and iron sharpening iron. None of today’s Pax is in the same league as Hawg. Most workouts Hawg stands out as a man among boys as he leads in his flip-flops. YHC was certain all would fail to finish since Hawg only completed 7 rounds last Feb. Everyone hit 8. Hand Grenada finished 9. YHC finished 9 minus the box jumps on the last round. Fast Tax and Riggs finished 8 rounds. My assumption is the accountability of the Pax adds 2 rounds (maybe 3).

    The Honor

    Today’s workout was in honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, CO, was killed on February 13, 2010 , when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan.

    He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

    Thank you for the opportunity to lead. Be in prayer for Hawg’s family and Fast Tax as his father struggles with Parkinson and Dementia.

    SYITG

    Rev Sox

  • RC was “Peachless”

    No doubt it was a LONG fun weekend for many PAX – especially those working the Hogs for the Cause BBQ fund raiser. All we can assume is that after “BARKING” for team Deswine Intervention – Peaches was canned! Monday was cold and with the PAX restless realizing Peaches was a no show, I figured it was time to get moving. We moseyed to our normal RC warm up spot. Disclaimer was given for the group as this was going to be a PAX lead beatdown. Mahatma (initial QIC) set to ground rules, ALL would be called out to lead. The warm up began:

    All in cadence 15 – 30 

    • SSH – Mahatma 
    • Hill Billy Cow Bell
    • King Kong
    • WindMills Baby Face
    • Grass Grabers Madula
    • Arm Circles Screw Top

    Grab a Rock – Mosey to the open field

    Pax lined up for a 7

    KK called out ManMakers then run 25 yards for Bobby Hurley 

    RugaRu – Partner Dora – 50 cross over Merkins, 100 Curls, 150 Squats – While pax 1 starts exerciser, pax 2 runs 25 yards and back – switch and keep building toward the #.  

    Mosey back toward the rock pile BUT there was still time for a Ring of PAX where one by one each Pax lead an effort.   Memory loss- If you’ve read to this point feel free to update or send a shoutout through Mumblechatter and I’ll update. 

    Return Rocks – Mosey back to flag.

    COT – After count off and Name O Rama – Pax named and welcomed Swisher-Sweets.   Intentions and Prayers of Thanks.

    Honestly this is F3 at it’s roots – Men leading Men.  Great effort by all. 

  • Don’t Lose Left Eye

    After losing Left Eye last week, I was offered redemption. Left Eye saw I had the Q at Rock City, and was kind enough to give me another shot. 24 men arrived in the dark gloom of Pontiff, without lights, for a beatdown in the dark and damp. Bogey suggested we all hold hands and sing Kumbaya during the workout so no man gets left behind. Not a bad idea… The usual disclaimer and off we go.

    We moseyed to the usual spot by the rocks for our warm-up COP.

    • SSH x 20 IC
    • IW x 20 IC
    • Windmills x 10 IC
    • Arm circles 10 forward 10 backwards IC
    • LSS x 20 IC
    • Mountain climbers x 20 IC.

    Grab a rock and head to the track. We lined up on the 20 yard line of the football field for a rock circuit. I kept one eye on Left Eye the whole time…

    • Shoulder press x 15 IC, sprint to the end zone and back.
    • Rock curls x 15 IC, sprint to the end zone and back.
    • Rock rows x 15 IC, sprint to the end zone and back.
    • Rock squats x 15 IC, sprint to the end zone and back.
    • By this time, Cowbell could see what was coming…
    • Shoulder press x 10 IC, sprint to the end zone and back.
    • Rock curls x 10 IC, sprint to the end zone and back.
    • Rock rows x 10 IC, sprint to the end zone and back.
    • Rock squats x 10 IC, sprint to the end zone and back.
    • Shoulder press x 5 IC, sprint to the end zone and back.
    • Rock curls x 5 IC, sprint to the end zone and back.
    • Rock rows x 5 IC, sprint to the end zone and back.
    • Rock squats x 5 IC, sprint to the end zone and back.

    Next we bear crawled from the 20 to the end zone, 20 Merkins in the end zone, and lunge walked back to the 20. Next circuit.

    • Chest press x 20 IC
    • Flutter kicks with rock held high x 20 IC
    • Chest press x 20 IC
    • Hello dolly with rock held high x 20 IC

    Then we moved our rocks out to the 40 yard line, and teamed up in Pax of 3 for Merkin relays. 40 yard dash, followed by 15 Merkins, until the other Pax got back to you. 3 rounds of 15 Merkins, followed by 3 rounds of 10 Merkins, for 6 rounds total.

    Circle up for some Mary.

    • LBCs x 20 IC
    • Box cutters x 20 IC
    • Dying cockroach x 20 IC
    • Penguins x 20 IC

    Return your beloved rock back to the pile and run back to the flag for a percent finish. (Maybe 1 minute late according to Triple Shift, but his watch must be wrong.) Count-off, name-o-rama, announcements, intentions, and a prayer. I am grateful I did not lose another Pax member today. We were 24 strong throughout. Thank you for letting me lead.

    Walleye

  • Spartan Redux Adieu

    After finishing the Spartan Super in Alabama last Saturday, I had a great deal to be thankful for. Although I didn’t train enough for the mileage and obstacles, the base of fitness that I gained through F3 was exceptional. Given that most of the beatdowns are 45 – 60 minutes, I was surprised at how well Hokie Pokey, Fracsac and I did for this grueling race. 8.5 miles and 25 obstacles. We all missed at least 6 obstacles and which comes with a pleasant 30 burpee penalty. That’s right, 180 burpees for me and I believe 240 burpees for Fracsac and Hokie Pokey. Although, on paper, it seems impossible, we were all thankful for the F3 NOLA Pax that kept us accountable in our training.

    THE THANG

    No warmup, just grab a rock and three (3) water buckets (35 lbs) and proceed around the park on the path. We walk briskly around the park and do a series of exercises at random intervals.

    30 SSH IC, 30 Mountain Climbers IC, Lunge Walk x 2 on the ramp by the baseball stadium, 30 Burpees, a flow exercise to stretch our hip flexors in a lunge position and the bottom, mid and top floor elevator. As we get back to the rock pile, you guesed it….30 burpees and 15 Red Sun / Yellow Sun Supermans IC.

    Countoff, Namerama and COT. Encouraged to see all the new Qs leading and I encouraged the four PAX members (Fast Tax, Scantron, Vanilla and Grimace) who haven’t Qed a workout to plan on it in the near future.

  • 43 going on 44

    23 PAX posted in the the dark at Rock City. The effects of the time change were felt as I tried to wake up and get ready to make the trek to Metairie. It was still so dark I could barely see who all had shown up in the dark gloom. At 5:30 The announcement and disclaimer were given and off we moseyed to the grassy area near the rocks for Warm-up.

    Warm-Up

    SSH x 20, Hillbillies x 20, Moroccan Night Clubs x 15, Fwd Arm Circles x 15 Rev. Arm Circles x 15, Mountain Climbers x 20

    THANG1 :

    Grab a Rock – Form 2 lines on the path, walk path around to the hill doing Left, Right, Center with Rock above head (don’t rest it on your shoulder!)

    THANG 2

    Dora 1, 2, 3 First stop at the Hill – Partner up –

    100 Thrusters combined while PAX 2 goes over the hill and back, flapjack. Plank and wait for the 6

    Mosey to the large field with your rock

    200 Curls for the Girls combined while PAX 2 runs to tree line and back. LBC and wait for the 6

    300 Chest Press combined while PAX 2 runs tree line and back. LBT and wait for the 6.

    THANG 3

    Circle up for a Merkin wave. Plank up, Q starts with 10 alternating arm rock push ups, next person starts on second rep and goes around. With 23 PAX there was lots of mumble chatter about the length of time planking.

    6 MINUTES OF MARY

    LBC’s x 43 – (My last beat down at age 43)

    Flutter Kicks x 15, Penguins x 20, Dying Cockroach x 20, American Hammer x 15

    Put up your rock and Mosey back to the flag.

    COT

    Count-o-rama, Name-o-rama, No FNG’s, Very disappointing because I love naming people and then hearing about it the next day. Announcements: Sunnyside for 2.0’s March 17 at Audubon Park – Drew Brees Playground. F2 at Wrong Iron March 21st 6:30 PM. Special Intentions, & Prayed it out with a sweaty ball of man, still in the pitch black darkness.

    Always and honor and pleasure to lead this group of High Impact Men that motivate and drive me everyday to be the best I can be.

    SYITG

  • RED Friday – The Crouch

    Today’s RED Friday was in honor of Cpl. William Crouch from Zachary, LA. Cpl. Crouch was killed by a roadside bomb in June of 2007 in Hadid, Iraq. He was a Calvary Scout for the 2nd Squadron, 1st Calvary Regiment of the 4th Brigade, 2nd Infantry Division of the United States Army.

    Cpl. Crouch was a sci-fi fan so we did Imperial Squat Walkers and Peter Parkers. He enjoyed kickboxing so we did Chuck Norrises, Floyd Mayweathers, and Donkey Kicks. He was in the Army so we did WWII sit-ups.

    We book-ended these exercises with burpees because they are hard. Cpl. Crouch had many normal interest. In addition to sci-fi movies and kickboxing, he enjoyed pizza and hanging out with close friends. But one thing set him apart and that was his decision to do the hard thing and serve our country. He lost his father at 13. His father was a policeman and Cpl. Crouch wanted to honor him by joining the military. This was not an easy way to honor his father. It was hard and that is what he chose to do.

    We started each round with a 400 meter run, since as a Calvary Scout, it was his job to run recon ahead of his fellow men. We did 21 reps of each exercises as a reminder that he gave his life at the young age of 21.

    The Thang
    • 400m run
    • Burpees x 21
    • Imperial Squat Walkers x 21 (2 is 1)
    • Peter Parkers x 21 (2 is 1)
    • Chuck Norrises x 21
    • Floyd Mayweathers x 21 (2 is 1)
    • Donkey Kicks x 21
    • WWII sit-ups x 21
    • Burpees x 21

    We stuck together and made it through 3 rounds. Scantron sealed the deal for us by leading us in 15 dying cockroaches

    Naked Man Moleskin
    • One of the great things about Pontiff Playground is that it serves as a flood control reservoir for the surrounding neighborhood. This means that it gets sloppy when it rains. Not sure if you have noticed, but it has been raining a lot lately. Conditions were perfect this morning for testing our physical and mental toughness by getting down and dirty and really wet. Just one of the reasons why F3 is so much better than other workouts.
    • T-claps to Scantron for leading us in a little Mary at a moment’s notice. He did a great job.
    • 126 burpees. Good work.
    • A few of us got in some post workout isometric exercises as we pushed in vain against Mahatma’s truck trying to free it from the hole of mud it had succumbed to. One by one we all left Mahatma on his own to figure it out. Within 10 minutes, he had it freed on his own.

  • NO Spartacus For You

    We were fortunate it started to rain harder as 16 men gathered around the SF and one, Abacus, was running the track. (I’m missing one name. Let me know who and I’ll update this BB) DISCLAIMER and let’s mosey.  There was a lot of disappointment we weren’t doing Spartacus, but the pax were pleasantly surprise with what was in store. We found a nice, wet grassy field for the warmup:

    -SSH x 30 IC

    -IW x 30 IC

    -Abe Vigoda’s x 10 IC

    -Mt Climbers x 30 IC

    -Arm Circles x 30 IC (15 ea dir)

    Grab a rock:

    -shouler press x 20 IC

    -curls x 20 IC

    -squats x 20 IC

    -merkins x 10

    Let’s mosey 200m and back. Rinse and repeat with 15 reps and 400m run.  Rinse and repeat with 10 reps and 400m run.  Next is the  Merkin Circle.  Three pax at a time would run to outdoor gym and do 10 pull-ups each. While they were at the pull-up bar, one pax in the circle would do 5 merkins, then the next guy, etc… When all pax did their 10 pull-ups, we did one more round of the above, without the run.

    Time for some Mary:

    -LBC x 20 IC

    -Flutterkicks x 20 IC

    -Hello Dolly X20 IC

    -Dying Cockroach x 20 IC

    -Penguins x 20 IC (per Mahatma, heels together)

    -Wife Pleasers x 20 IC

    -J-Lo’s x 20 IC

    Times almost up, put the  rocks to bed and plank back at the SF.We did some High Planks, Low Planks, Left Arm up, Right Arm up and Mission Impossible.

    Countoff, namerama with a FNG, Announcements, Shoutouts and a Prayers.  SYITG!