F3 New Orleans

Tag: Fast Tax

  • Post 4th firecrackers

    Hokey Pokey, Walleye, Triple Shift, Scantron, Billy Goat, Grimace, Medulla, Pai Gai, Mahatma, Babyface, Darkwing Duck, Fast Tax, Coin Star, Boo Boo, Shockey, Amnesia

  • Back to Basics – but No Merkins

    While in awe at the number of Merkins the ISI folks had been posting during the month, QIC decided that it was time to give the group a break and work on other basic exercises this fine morning.

    Warmup: 20 SSHs, 20 Imperial Walkers, 20 Mountain Climbers, 15 Abe Vigodas, 30 Arm Circles (15 forward, 15 back).

    We grabbed a rock and moseyed over to the track where we split up into teams of two to complete a Dora (with QIC going solo until joined by Chips riding in hot) for upper body strength.

    One partner started on 100 reps of Triceps Press, 200 reps Curls, 300 reps Chest Presses, while the other partner ran to the 50 yard line and back.

    Next, we formed a circle for some modified leg and core work Tabata, doing a cycle of 1 minute of each with 20 seconds rest in between of Squats, LBCs, Lunges, and Flutterkicks. Rinse and repeat.

    We returned our rocks, gathered for announcements and intentions and moseyed off to start our day. Thanks for allowing me to lead.

  • One Trick Pony

    YHC generally has one favorite Rock City exercise. So in his first Q in many months, and with many new PAX since then, time was right to break it out again. So 5:30 am, time to start with the running disclaimer (we’ve got places to go, PAX….) and off to the rock pile.

    Warm Up

    • Sllllloooooowwww cadence Windmills x10. Oh look, welcome to the group Marlin.
    • SSH x25. Oh look. welcome to the group FastTax
    • IW x20. That it? I think we’re all here. Any one else rolling in hot?
    • Low Sllllooooowwww Squats x15. Gabrielle decides he only wants to do Slow squats (not the Sllllloooowwww variety) and is usually back to standing position by the 2-count.
    • Slllloooowwww Merkins x15

    Grab a rock

    Rock 11s

    Rocks in a line in the middle of the parking lot. 11s with Burpees and Derkins on opposite sides. Passing the rock towards the Derkins, do 11 Shoulder Presses. Passing the rock the other way, do 11 Curls. Go.

    As usual, this is a good time killer for everyone who’s F3 name doesn’t start with “Mahatm”. For PAX whose names do start with that – its just another day in the park.

    6:00 – time to wrap up to move to the next step. For PAX who didn’t finish – the goal will be to get further the next time YHC does this.

    Leg Times

    After working upper body, time to work the legs. Grab your rock and head to the pavillion.

    • Right Leg Step Ups x15
    • Pai Gow correctly predicts that Left Leg Step Ups are next. x15.
    • Monkey Humpers x25

    Take your friend to go have a seat. In your People’s Chair. Curls x15 while we enjoy our seat. Stand and shake ’em out. Repeat, this time with overhead presses. Shake ’em out. Back to the pavillion for another round through RLSU, LLSU and MH.

    Return Times

    Bring the rocks back home. Head back to the Shovel Flag and Freedom Hammer. On your 6 for some FK and Penguins until the clock hits 6:15am.

    Finish up with counting (up to 19!) and naming (Welcome back Billy Goat – been a while!). Then our announcements (lots of stuff going on – hope to see all the PAX out at the upcoming events). Finish up with our sweaty COT. Thanks for the chance to lead, PAX!

    PS: YHC had grad ambitions of celebrating the 645th anniversary of the largest occurrence of the Dancing Mania (https://en.wikipedia.org/wiki/Dancing_mania), when reports have it that upwards of 400 people died in Aachen, Germany, from exhaustion brought on by non-stop dancing and gyrations. The celebration would have included Goofballs, the Side-straddle-hop ridiculousness seen at Okwata, and other exhaustion-inducing exercises. But alas, YHC ran out of time before being able to appropriately test such a workout. Maybe next year for the 646th anniversary.

  • Spartacus II…yet again

    DISCLAIMER, let’s mosey…Grab a rock, medium, one you won’t drop on your head…Let’s mosey to the shelter (cuz it has benches and a lovely aroma).

    Published by RY – due to Amnesty’s technical difficulties. Clearly I need to post at Rock City – so many PAX I haven’t posted with yet!

    COP:

    -SSH x 20 IC

    -Mt Climbers x 20 IC

    -Arm Circles x 20 IC (10 ea. dir.)

    -J-Lo’s x 20 IC

    1st Round (1min exercise, 15sec rest, 10 exercises:

    1.      Bulgarian Split Lunge (30 sec/ea leg)

    2.      Shoulder Press

    3.      Goblet Squat

    4.      T-pushup

    5.      Alternating Step-up w/rock

    6.      Squat Press

    7.      Side Lunge with Touch (Elf on the Shelf)

    8.      Merkins

    9.      Lunge and Rotation

    10.  Elevated Wife Pleasers

    Rinse and Repeat for a total of two rounds.

    times is almost up…send your rock home.  Times up, mosey to the SF…

    Countoff, namerama, announcements, and a prayer.  It was an honor to lead.  SYITG…

  • 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.