F3 New Orleans

Tag: FracSac

  • Celebrating the Six

    Conditions:  Humid and Partly Cloudy.  73 degrees, 100% humidity.  Wind 4 mph from the NW

    The Thang

    We divided up into nine teams to play some Rarájipari.  Teams of 4 or 5 kick a baseball as they run.  No real rules other than you have to kick it everywhere you go.  Today each team had to visit four landmarks to collect a playing card.  They could collect the cards in any order. First team to make it back with all four cards and the ball was the winner.  The landmarks were the Peristyle, The Dueling Oak, The Singing Oak, and the Rugby Pitch.  Overall mileage was roughly 3 miles for the efficient teams, over 3.5 for some of the more directionally challenged teams. 

    Cool Down

    As teams arrived back to the start High-Rise led as he took stretch requests and YHC closed us out with a little Mary before we sealed the deal.

    NMM

    • Chaos ensued at the start.  A couple of Pax went down with turned ankles and balls were lost.
    • We started with nine balls.  We ended with five.  Not sure of the specifics, but one team was rumored to have lost two balls somehow.
    • One team lost a ball off the Wisner Bridge.  That leads to a number of questions.
    • The teams that went to the Peristyle first had to weave their way through a Zumba class to get to the flag. 
    • This workout was much more compliant with Corona restrictions than what Papa Smurf did on Monday.  Although our pods were sharing the same ball, YHC was the only one without shoes.  CDC guidelines limit shoeless Rarájipari players to one per team.  In an abundance of caution, other teams shod all of their players.    
    • Some teams were looking for Dueling Oaks.  Just to clarify, the Oaks themselves have no beef with one another.  The Dueling Oak, singular, was the location of many a human duel back in the day. 
    • T-claps to Rudy, Boo-Boo, and Kuch for helping YHC put the flags out this morning. 
    • T-claps to Bushwhacker and Cowbell for making the trek from the frigid North.  Cowbell was showing off a strong sock game today.
    • Every Rarájipari team has a 6.  And depending on what group we are in, that could, for the most part, be any one of us.  The fast guys are usually controlling the ball up front and the 6 is keeping a consistent pace trying to keep up.  You may be falling farther and farther behind, but you keep running.  You keep plugging away.  Inevitably someone kicks the ball into the shrubs, or into a giant mud hole, or off the Wisner Bridge and you catch up.  It’s hard to overstate the importance of consistency in every aspect of our lives.  Keep plugging away – you’ll get there.      

  • 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.

  • Everyone Loves BLIMPS

    4 Pax were ready to start the day off right by posting to the View, aka Bawbwa Wawa. After a brief disclaimer, short mosey for:

    Warmup

    • SSH IC x 31
    • Abe Vigodas IC x 10
    • Grass Grabbers IC x 10
    • Hillbillies IC x 15
    • Bat wings – AC, OC, SC, MNC

    YHC had showed up early and placed 6 cones along the bike path about .25 miles apart. Mosey to first cone.

    BLIMPS

    • Burpees x 5
    • Lunges (4 count) x 10
    • Imperial Walkers (4 count) x 15
    • Merkins x 20
    • Plank Jacks (4 count) x 25
    • Squats (low slow) x 30

    Complete Cycle, mosey to next cone, rinse and repeat for all 6 cones.

    Mini Dora 1..2..3

    • Partner up
    • 50 Burpees
    • 100 Imperial Walkers (4 count)
    • 150 Low Slow Squats

    Exercises are cumulative. Pax 1 starts exercises, Pax 2 runs up and over levee, Quadraphilia back and over, flapjack.

    Mosey back to VSF. Finish off with 2 minutes of planking.

    COT with count off name-o-rama announcements intentions and end with Prayer to the Sky Q.

    NMM

    • YHC asked if everyone liked BLIMPS, the pax enthusiastically answered yes! After 3 cones the love of BLIMPS may have died out.
    • YHC was asked to dial down the burpees a little. I tried…..
    • The cool low humidity weather of Fall is finally here, and much welcomed.
    • Coffeteria was enjoyed by all at Cafe Navarre where Pax from The View, Mothership, and Uptown converged.
    • F3 has kept YHC sane during an insane time. I am thankful to be part of something much larger than myself, with true friendships that hold value and meaning. Thank you for allowing me to be a part of F3.


    SYITG

  • What we do on Sunday

    Just a regular Sunday where 6 #HIM’s posted to push themselves to be better, After a brief disclaimer, mosey to NOMA steps.

    Warmup

    • SSH IC x 31
    • IW IC x 15
    • Abe Vigodas IC x 10
    • GG IC x 10
    • AC IC x 30 fwd and back

    EMOM – 10 Burpees every minute on the minute x 10 minutes

    Dirty Mac Duece

    • 4 rounds of 3 Exercises x 12 Reps followed by a lap around NOMA
    • Each round was 1 arm, 1 leg and 1 core
    • Round 1 – merkins, low slow squats, flutter kicks
    • Round 2 – Copperhead merkins, squats, dying cockroach
    • Round 3 – Shoulder taps, lunges, WW2 situps
    • Round 4 – Catalina Wine Mixers, jump squats, LBC’s

    Ring of Fire – Al Gore with 10 x Monkey Humpers x 2 rounds

    Mosey to back of NOMA for Sunday Mornings x 5

    COT and close with a prayer

    NMM

    • YHC and Heisenberg completed a 25 mile ruck Saturday and warmed up with a 1 hour pre Renaissance ruck. The 50 mile Star course is only 2 weeks away. We’re gonna kill it!
    • YHC felt the need to share the 100 burpees in 10 minutes again. Spreading it around to various AO’s is a must!
    • join us Monday at the View to get IPC week 3 out of the way

    SYITG

  • Reflecting on 9/11

    The Jewel of The View, known as The Star, was the place where 3 Pax, a shovel flag, and a bike converged to reflect upon what happened this day 19 years ago. A brief disclaimer was given, followed by some facts from that sad day. A total of 2,977 people were killed in NYC, Washington DC, and in a field outside of Shanksville, PA. Of that total, 2,753 were killed when 2 of the 4 hijacked planes crashed into the north and south towers of the World Trade Center, causing them to collapse. Of that total, 343 NYC Firefighters, 23 NYC Police Officers, and 37 officers of the Port Authority were killed running into harms way to attempt a rescue. The world lost many heroes that day.

    Warmup

    • SSH IC x 31
    • GG IC x 10
    • Hillbillies IC x 15
    • AC IC x 20 fwd and back
    • Abe Vigodas IC x 10

    EMOM

    • 10 Burpees Every Minute On the Minute for 10 minutes

    Mosey to the bench and table for Stations:

    • Station 1 – Dips AMRAP
    • Station 2 – Step ups AMRAP
    • Station 3 – Bear Crawl to top of the levee, 5 plank jacks, run back down (timer)
    • Rinse and Repeat x 3

    Ring of Fire

    • Plank Position with 10 Merkins x 3 times around
    • Al Gore with 10 Monkey Humpers x 3 time around

    Mary

    • Flutter kicks, V-Ups, Reverse Crunches, Dying Cockroach, LBC’s, Freddie Mercury’s, and finished with some Static Wife Pleasers
    • This was a round robin style Mary.

    COT with announcements, intentions, and a prayer to the Sky Q

    NMM

    • What better way to start the day then with 100 Burpees in 10 minutes!
    • YHC once did the Ring of Fire with Catfish, just the two of us, and it sucked. Having three in the Ring of Fire is no better.
    • Having the round robin Mary is a great way to get the other Pax involved in counting cadence.
    • Get your scores in for IPC week 2. If you want a jump on week 3, join the Kennah/Metry crew at the end of Power Blvd and the levee on Monday.

    SYITG

  • 7 Stars and a Flag with a View

    YHC arrived to the view, planted a shovel flag, and watched as eager Pax arrived in the gloom. At 0530, a disclaimer was given, followed by a short mosey across the bike path.

    Warmup

    • SSH IC x 31
    • GG IC x 10
    • Hillbillies IC x 20
    • Abe Vigodas IC x 10
    • AC IC x 20 (fwd and back)
    • Imperial Squat Walkers IC x 10

    Shock and Awe

    • SSH IC x 5 – 10 Burpees OYO
    • SSH IC x 5 – 9 Burpees OYO
    • SSH IC x 5 – 8 Burpees OYO
    • You get the idea….
    • SSH IC x 5 – 2 Burpees OYO
    • SSH IC x 5 – 10 (never 1) Burpees OYO

    Triple Nickle

    • At the base of the levee – Squats x 5 – Bear Crawl up levee
    • At top of levee – Bobby Hurley x 5 – Run down other side
    • At base of levee – Squats x 5 – Bear Crawl up levee
    • At top of levee – Bobby Hurley x 5 – Run down to starting point
    • That was one evolution – Rinse and Repeat x 5

    Ring of Fire

    • Hold Al Gore, each Pax does 10 Jungle Boi Squats 2 Spoonz style (count to 5 then next pax starts) – Pass around x 3
    • Hold Plank Position, each Pax does 10 merkins – Pass around x 3
    • Continually do Monkey Humpers, each Pax does 10 squats – Pass around x 3

    Final Push

    • Flutter Kicks IC x 20
    • Sudden Change – 10 Burpees OYO
    • Pax choice of exercise – call the exercise and the cadence, included Penguins, Hip Flexors, Reverse Crunches, and Tin Snips
    • Ended with Catalina Wine Mixers x 10

    COT with Announcements, Intentions, Prayer to Sky Q

    NMM

    • Glad to see Thumb War make it out to the View
    • The Shock and Awe drill never gets old – there’s always at least one Pax that thinks we’re going to do 1 Burpee, but we never do!
    • So, the Triple Nickle routine was probably not named quite right. Probably should have called it the Quintuple Nickle……
    • The Burpee is the perfect exercise, and YHC is trying to get back to where they are a little easier to do, but it is a struggle!
    • Coffeteria enjoyed by Pax from both the View and the Uptowner at PJ’s!

    SYITG

  • Wally Run Heavyweights

    4 Pax posted at the Wally Run on a very humid Thursday in the gloom. At 0530 YHC asked who was going to write the BB, and the silence hung in the air, held up by the humidity. So, YHC gave a disclaimer, and said run!

    We all ran. The end.

    COT with announcements, intentions, and closed with a prayer to the Sky Q.

    NMM

    • YHC is feeling a lot better, it’s amazing how much better one can breathe without blood clots in the lungs. YHC ran 4 miles. Not bad, but not good enough. Time to get back to where things were before PE, and then progress beyond.
    • Still no lights at Pontiff.
    • After the COT, the four of us talked about how we all became bigger men over the last few months, which is slowing us down. We want to be HIM’s but have a little less FUPA to ease our strain on the Big Ball. With that, Mahatma challenged us to meet back at the Wally Run the Thursday before Labor Day 2021, and report back on how much less of a man each of us have become. Challenge accepted!

    SYITG

  • 60 is the new 45- Sunday @ the Renaissance

    60 is the new 45- Sunday @ the Renaissance

    8 PAX got themselves out of bed on a Sunday morning to battle through the heat and humidity to start their week off right with a beatdown. We even had an FNG show up to see why other PAX left their AC’d houses for the discomfort of City Park. YHC gave the disclaimer and we moseyed to the steps of NOMA to warmup.

    WARMUP-
    SSH IC x20
    AV IC x 20
    Arm circles IC x 20
    Dying cockroaches IC x 20
    Peter Parkers IC x 20
    Parker Peters IC x 20

    I had heard the Iron Pax Challenge was going to be stationary this week, so to honor the Iron Pax, I decided to lead the PAX in an Indian Run over to the Great Lawn for:

    Suicide 11’s- Big Boy Situps and 8 Count Bodybuilders
    I had 8 counts planned for Catfish, but apparently he had to run across 2 more states that morning. For this beatdown we started at the top of the Great Lawn facing North with 1 Big Boy Situp, running to the first swing and performing 10 8-count bodybuilders. We then continued running to the electrical box, and then to the second swing for the farthest sprint.

    Running suicides as part of 11s definitely took more time, but I looked at my watch and knew we were in the clear to Indian Run to Roosevelt Mall for:

    Route 66– Jump Squats
    Taking advantage of the concrete benches on Roosevelt Mall, PAX ran up one side of Roosevelt Mall with Jump Squats until the 11th Bench, PAX then crossed Roosevelt Mall for:
    Route 66 – Dips
    There was some grumbling among the PAX regarding time, for Sunday Mornings (a Renaissance signature exercise). Again, I looked at my watch and knew we were good on time.

    After completing descending Dips and Moseying to the back of NOMA, we took a 20 count and I noticed Hokey Pokey was already waiting, and questioned why we were taking so long. I looked at my watch again, said,
    “It’s 7:23 we’ve got 7 minutes, that’s plenty of time for Sunday Mornings.
    “Renaissance is 45min, not 60.”
    Well, YHC was quite surprised and embarrassed.
    One of the PAX said, “60 is the new 45”. We laughed and I learned a new word- LAGNIAPPE: Something extra the Q makes you do when you don’t want to (nailed it!). As we were over time, I cut our final exercise down from 5 rounds to 3:

    Sunday Mornings

    10 Air Presses in the peoples chair, followed by 5 donkey kicks, on the 5th donkey kick up to Balls to the Wall with one merkin/shoulder press. That’s one.

    COT
    This was a particularly memorable beatdown, not only for the extra time, but also as we got to welcome FNG- Full Count into F3. As we start the Iron Pax Challenge there’s always a bit of rubbernecking and chatter about times/scores, I reminded the PAX about this quote from Hemingway, “There is nothing noble in being superior to your fellow man; true nobility is being superior to your former self.” Just by coming out to post each one of us is better than we were yesterday. I’m very thankful that we can come out, post and motivate each other to be better than our former selves.

    A great start to the week and a fun time at coffeteria. SYITG.