F3 New Orleans

Tag: Gabrielle

  • One Headlight with Cena – from Fracsac

    The Double Nickel week continued with 9 Pax joining YHC at Okwata.

    YHC barely made it to Okwata on time, for during the drive on West End headed to the AO the lyrics to One Headlight by the Wallflowers was blaring through the radio. Ironically YHC has one working headlight and NOPD felt the need to make that clear. Nevermind the other Pax doing 50 in a 35. Being the polite law abiding type, a simple warning was issued.

    So that’s how it started.

    Disclaimer given after much guff from Rudy about being “responsible” and mosey to the grass in front of the fountain. We did Star Wars stuff, nothing else to note. Cena Downrange from Pittsburgh thought it was the best warmup ever.

    Double shots with Jack Webb at the Barre. It’s always a crowd pleaser. Cena started taking notes.

    Mosey to the lake. YHC heard rumblings of “I ain’t going swimming” and “what’s he doing?” as YHC descended the steps to the waterline. Just derkins men, that’s all. Cena looked disappointed.
    Hawgcycle would have been proud. Only issue was the lake was calm.

    11 blue light posts with 5 burpees at each. Cena did extra, and Rudy felt the need to go with him.

    Up to Canal for BLIMPS & Four Corners with 5 x 8 count body builders every time we crossed the levee. Cena was really impressed now, he couldn’t wait to get back to Pittsburgh and show off his new learnings.

    Mosey to the House of Pain for Pull ups. Everyone got at least 6, then mosey back to the flag.

    YHC tossed in some Star Wars trivia, which all failed miserably at, so finished with some more burpees. Cena probably knew all the answers. He’s the kind of guy that doesn’t want to show everyone up.

    COT count of and namorama with last day of 54. Double Nickel is coming!

    Thanks for the brotherhood!

  • May the 4th Be With You – from Fracsac

    May the 4th is known as a day of great mystery and deep reflection. YHC was determined to train these padawans to be valiant Jedi.

    Disclaimer given, then off to the steps for training.

    Imperial Walkers x 35 only stopping when the last padawan joined us.
    Tie Fighters x 10 flapjack x 10
    Force Squats x 10 – The force flows through them
    Peter Parker x 15 – got off theme
    Chewy taps x 15 – using the force again
    Cloud City Climbers x 15

    Deep Sea Divers – All worlds need them
    Starting at 10 down the steps with merkins

    Han Solo made the Kessel Run in 12 Parsecs, which is an amazing feat, so we will aim to beat that. Stations:

    Rows with 60lb sandbag
    Kettlebell with 50lb sand kettlebell
    Curls with 30lb rucksack
    Jump rope
    LBCs
    Burpees
    Timer – Run with 20 lb plate out and back in under 12 parsecs

    Death Star bombing training run:
    4 pax on the big rope running
    3 toss frisbee until 3 successful passes. 2 burpee penalty on 3 pax for a drop. Continue rotating as we run around big lake.

    Back of the museum. Training almost complete.
    Jedi burpees IC x 10

    Question for Pax:

    What was the exact line Darth Vader said to Luke at the iconic Cloud City fight scene where Luke lost his hand?

    Pax agreed on the answer “Luke…I am your father”

    A wrong answer brings 10 Jedi Burpees! That is wrong!

    Sunday mornings x 3

    COT

    May the 4th be with you!!!

    SYITG

  • DST at the Renni – from Fracsac

    The day of DST when we spring forward an hour always makes us tired. YHC knew a dose of the Renni was just the thing to combat this sleepiness in the gloom.
    With pax still slowly filtering in, YHC gave the disclaimer and we faced the bacon for a warmup with the usual stuff.

    Mosey to the tulips and some 11s with burpees at the tulips and step ups at the fountain.

    Mosey to the side of NOMA and do BLIMPS using the zig zag path to the steps and back. All in cadence.

    Back of museum for Sunday Mornings x 5.

    COT followed by PLC (parking lot coffeteria) where all participated and even a few others joined.

    SYITG 

  • Routes to Fitness – from Mayhem

    53 degF 81% RH 4mph SE

    Beautiful conditions for YHC’s Renaissance VQ

    I knew I wouldn’t be alone since I picked up Thumbwar on the way… though I did not expect to enjoy a party of 18 total PAX. Let’s go to work.

    6:29 and Heisenburg and Fracsac were already starting their MABA burpees. YHC informed them that we had at least a few coming.

    Disclaimer at 6:30 provided and to work we went.

    Warm: face the bacon for a beautiful sunrise, windmills, grass grabbers, mountain climbers, peter parkers, tie fighters, fie tighters, mayhem merkins (10-count hip slap shoulder tap merkin – exicon worthy)

    11s of Motivaters and Burpees

    Route 66: big bois broad jumping between trees, Rudy was first (like ND in the beginning of the playoffs)
    Mosey to the second trash can and back, some were brave enough to touch it
    Route 66: merkins bear crawling between trees, not allowed to stand, Rudy was not first (like Notre Dame at the end of the playoffs)

    To the bacon, partner up, bonnie blairs with timer partner making loops and doing burpees, then step ups with timer partner reversing the loops

    Traditional Sunday Mornings 3x

    COT

    RCR, OMM, IOM – just sign up, everyone needs a t-shirt

    Prayers for Fracsac’s family, Pai Gow’s family, El Mundo’s family, Colonel Mustard’s friend’s family, an unannounced (today) present PAX’s personal intention, YHC’s unannounced personal intention, all those suffering from mental health issues, all those intentions held deep in our hearts

    Happy to have the opportunity to lead. Look forward to more.
    Special thanks to the other 17 PAX for sharing their morning with me. I needed it.
    SYITG

  • Royal Huddleston Burpee, and other esoterica – from Sandbar

    Before YHC achieved 49 for a second time in December, he led the PAX on a 110 burpee challenge with some levee fun thrown in at the Birdcage. Not wanting to be redundant YHC did some digging on the Burpee we have all grown to love, and found out we are doing it wrong. Royal Huddleston Burpee Sr. was a physiologist who invented (arguably) one of the most effective exercises of all time in 1939 for his PhD thesis in Applied Physiology at Columbia Teacher’s College. The burpee is a squat thrust with a stand in between repetitions. Anything added – pushup (merkin) or a jump – is a modification of the original.

    In pouring rain the PAX ran to Wolfpack and did some warmups of SSH, Windmills, Grass Grabbers, Toy Soldiers, Hillbillies and Imperial Walkers. Then the PAX proceeded through various elements of military physical fitness tests.

    1. The first test – 50 burpees OYO

    The exercise was popularized when the United States Armed Services made it one of the ways used to assess the fitness level of recruits when the US entered World War II.[3] Although the original test was not designed to be performed at high volume, the Army used the burpee to test how many times it can be performed by a soldier in 20 seconds[3] – 8 burpees in 20 seconds is considered poor, 10 is fair, 13 or more excellent. The Army also considered that a soldier fit enough for the rigor of war should be able to perform 40 or 50 burpees non-stop in an easy rhythm.

    Then Pax paired up, one to exercise, one to count.

    2. Second Test – Army Physical Fitness Test – 2 minutes pushups.
    3. 2 minutes situps.
    4. Pax then ran sprints of about 200 yards for an element of the Bar Or test of the IDF. a Sprinting in a straight line 150 meters then turning and sprinting back another 150 meters. Regular infantry must complete it under 50 seconds.

    PAX then moseyed through even heavier rain to the ROTC pullup bars to complete that element of the Army Ranger test. Ranger Test – For soldiers attending the Ranger Assessment and Selection Program (RASP) (to join the 75th Ranger Regiment) a special Ranger Fitness Test is conducted for all age groups, which is separate from the Army Physical Fitness Test. The test is pass/fail and involves push-ups, sit-ups, chin-ups, and a five-mile run. Push-ups and sit-ups are to be performed within 2 minutes. Pax also completed another element of Bar Or test – the dips. Below is the entire Bar Or in case some PAX would like to challenge themselves.

    “Bar Or” – The official IDF fitness test
    1) Pull – Ups (palms facing out) – Regular infantry are required to do at least 7 with a 7 kilo weighted vest.

    2) Dips – Regular infantry are required to complete at least 11. (without weighted vest)

    3) Trap Bar Jump Squats – 7 reps of 60 kilo

    4) Sprints – 300 meter sprint ( usually performed after the 3 kilometer run) Sprinting in a straight line 150 meters then turning and sprinting back another 150 meters. Regular infantry must complet it under 50 seconds.

    5) 3000 meter run (1.86 miles) – Regular infantry must complete it under 15:33 minutes in basic training and under 14:30 in advanced training.

    Back to flag, COT.

  • What a Beautiful Morning – from Heisenberg

    Warm Up – Grass Grabbers IC 15 , Windmills IC 15 , SSH IC 31, Arm Circles IC 10, Seal Claps IC 10, Moroccan Night Clubs IC 10, Burpees IC 10
    The Thing – Tabata 40 sec on 20 seconds off
    Station 1 – Speed Rope
    Station 2 – Burpees
    Station 3 – Shadow Box using Egg weights
    Station 3 – Step Ups with 20 lb plate
    Station 4 – Kettle bell swings
    Station 5 – Heavy Rope
    Station 6 – 60 lb Sand Bag Rows
    Station 7 – 15 lb Curls on stability Pad
    Station 8 – Heavy Rope
    Station 9 – Step-ups 30lb Ruck
    With 5 ish Minutes Left – Back of Museum – Sunday Mornings
    Finished with 10 burpees OYO
    COT

    Personally Curated Playlist
    Oklahoma! (Expanded Edition/Original Motion Picture Soundtrack) Gordon MacRae
    Have Yourself A Merry Little Christmas (Remastered 2006) Bing Crosby
    Feliz Navidad José Feliciano
    The Christmas Song (Merry Christmas To You) (Remastered) Nat King Cole
    Blue Christmas Elvis Presley
    Run Rudolph Run Chuck Berry
    Christmas In New Orleans Louis Armstrong
    Jingle Bell Rock Bobby Helms
    Rockin’ Around The Christmas Tree Brenda Lee
    It’s the Most Wonderful Time of the Year Andy Williams
    Santa Baby Eartha Kitt
    Caroling, Caroling Nat King Cole
    Symphony No. 9 in D Minor, Op. 125, “Choral”: IV. Finale. “Ode to Joy” (excerpt) (From “Die Hard: With a Vengeance”)
    Joy To The World Nat King Cole

  • Hawg’s Birthday – from Charmin

    All came out to celebrate Hawg. Some Ran, Some Rucked, others just showed up. All had a good time.

  • Hawg’s Birthday – from Charmin

    All came out to celebrate Hawg. Some Ran, Some Rucked, others just showed up. All had a good time.

  • The Renni is a Boomin – from Fracsac

    19 Pax posted at the Renaissance looking to kick the week off right.
    Disclaimer given along with the 5 core principles and off we went to face the bacon for the warm up. During this time the pax were asked for the 5 core principles which they got. Then YHC asked for the Mission Statement. The pax called upon needed some help so he bought a phone a friend with 10 x 8 count body builders.

    Mini Dora from fountain to top of stairs.

    Move to tree line for some bear crawls and such with a little lunging.

    Back of the museum for 5 x Sunday mornings.

    A few minutes of Mary on the way back to the flag with a mental exercise resulting in burpees due to a failure.

    CoT

    NMM

    There was a time when the Renni really struggled to draw in Pax. YHC posted alone several times and had the pleasure of welcoming Hokie as the only other post for the first few months. YHC is now blessed to have so many HIMs join!
    It would have been 20, but the scheduled Q had to back out due to an illness. YHC was happy to step up!

    The time change gave us that rare 25 hours in a day. What to do with that extra hour? Heisenberg suggested a one hour pre Renni Ruck, which YHC was happy to indulge.

    10 years strong in Nola and we’re showing no sign of slowing down. Tclaps to all Pax that make F3 what it is.

    SYITG

  • Sh*t to Do – from Vagabond

    Bear crawl “uncle”to museum
    pax waiting do Mary

    Children’s museum partner up runner is timer
    overhead press
    squats
    sit-ups
    Curls
    step over brick
    Flutter kicks with brick
    Tricep extension
    Broad jumps over brick
    Legs lifts over brick
    etc

    Sunday Mornings, Warpner, COT