F3 New Orleans

Tag: Heisenberg

  • Life is a Grind @ the Mothership – from Triple Shift

    “Life is a grind” is an informal expression meaning that life can be difficult, routine, and tiring. It suggests that much of daily living involves hard, often monotonous work or tasks that can be emotionally or physically draining.

    Anyone that knows what I’ve been through the past year or so understands that phrase. I’ve prayed that this cup would pass but the good Lord doesn’t see fit that it passes anytime soon. So, the next best option is for me to get stronger. With that in mind, I get to work with 16 other pax members as they push me to get better.

    Warmarama – Head to the Peristyle for Slow (sometimes low) cadence exercises.
    10 LSS, 10 Tie Fighters (front and back) 10 Merkins, 10 Peter Parkers, 10 Shoulder Taps, 10 Floyd Mayweathers IC. Finished with 15 burpees IC (loved the audible grown when I hit ten with no voice inflection).
    The Thang 1 – Genuflect on the great lawn up to 10 genuflects / 20 lunges. Reverse plank for the 6.
    The Thang 2 – Run to the Children’s Museum and partner up for a modified dora with coupons. 50 blockees and 100 straight leg deadlifts while the partner runs up the ramp and does a pull up on the metal rails overhead and head back.
    The Thang 3 – Run to the baby foundry to perform 60 seconds (10 seconds on and 20 seconds off) of flexed arm hang while the other pax members held an Al Gore.

    Time is running out so we Indian walk while the last pax member sprints to the front and reach the flag at 7:31 am.

    Countoff, Namerarama, and COT – Welcomed FNG Nightingale (ICU nurse).

  • Brick Fest – from Rudy

    Weather: muggy, but fortunately a break between lines of rain. Contrary to Ballast’s prediction, we had a dry workout.

    My first Renny Q. YHC is usually tucked away in bed at this time on Sunday am. But with M out of town, I decided to meet the group, and pick up my Renny VQ. And what better way to do it than with one of my favorite workouts – a Brick Fest.

    7 PAX were there to watch Frac struggle mightily to park his truck. On the circle. With no other cards within hundreds of feet. Back and forth he went, valiantly trying to figure out how to get close. Then it appeared frustration got the best of him, so he just abandoned the truck and made it to the workout. So 8 PAX went to face the bacon and start a warmup. Then the 9th PAX showed up on typical Triple time.

    Thing 1: Off to the Mini, all PAX grab a pair of bricks. Partner up for Dora: 100 Merkins, 200 Floyd Mayweathers, 300 Dying Cockroaches. Heisenberg earned a quick 5 burpee penalty for everyone by asking “Are we supposed to use the bricks for Floyd Mayweathers?”. The timer is a run around the bacon (yes, with bricks) stopping for 1 Mayhem Merkin.

    Thing 2: Don’t have time for 11s, so we’ll do 7s. On top of the steps – Brickpees, starting at 6 and counting down. At the fountain, Newtons, starting at 1 and counting up. A newton is like a Floyd Mayweather (sorta), but side-to-side. Shorty of old returned, as he griped and groused about the unfairness of having long arms.

    Thing 3: Around to the back of the museum, and take a seat in the People’s Chair. And stay in the chair. Wonder Bra (yes, with bricks). Out and Up, in cadence. x20, then x16, x12, x8 and finally x4. Then (and only then) could we stand up from our comfy chair.

    Final Thing: Sunday Mornings x3. Then return to the flag where we could all finally put down the bricks.

    For the Renny-Regulars, thanks for letting me Q!

  • Burpees in the Garden – from Fracsac

    YHC committed to take the Q a day before, which was good cause when the alarm went off anything but having the Q may have resulted in a fartsack.

    7 total posted to see what nonsense the Q had on tap. Not gonna lie, YHC delivered! It was total nonsense.

    It went like this:

    Warmup facing the bacon.

    Stations involving sand bags and a jump rope. The timer was run into the temporary garden for burpees x 10. It was originally only 5, but YHC had to take it up a notch when I heard the fountains and felt the peaceful and serenity like conditions. Perfect environment for burpees. Finished off with a bear crawl through the garden.

    Ring of fire around the closet art, burpees and squats.

    Mosey to the singing oak throwing the frisbee and last man doing 10 jumps with the rope. Burpees for a frisbee drop. 

    Frisbee toss to make the oak sing. Thumb War made a perfect throw…into the tree. Burpees for missing the chimes.

    Mosey back the using the same frisbee and jump rope nonsense. Sunday mornings x 3.

    COT

    What a start to a great day with a great group of men!

    SYITG

  • The Fountain of Youth – from Triple Shift

    With billions of dollars spent in the health and wellness industry, everyone is looking to sell some magical elixir or hawk some new idea to recapture one’s youth. Well, I’ve been in this fitness space for over 40 years and there is no magical pill, new diet, new exercise routine or some infusion therapy to prevent the aging process. Yep, I know, that’s pretty profound but facts are facts. We don’t live here forever but that doesn’t mean we shouldn’t take care and maintain the body that God bestowed upon us. The big rocks of quality sleep, quality food and quality movement can never be eliminated if you want to live a long life. I’ll talk about quality relationships and the longevity space for another time. Anyway, a book I am reading called Born to Walk by Mark Sisson talks about the ‘quality movement’ space and that 50% of our exercise should be focused on strength training. One of the most dangerous things one can encounter when they age is finding themselves weak and old. That is a recipe for injury, disease and premature death. Ouch!

    With strength training on my mind, I attempted to reincarnate the MUSCLESHIP! For all you newcomers, that was non running workout on Saturdays to help people on IR that couldn’t do Mothership. Simply put, we would lift heavy things and move around.

    WARMARAMA
    Head to the Peristyle to warm up with slow IC exercises. 10 LSS Squats, 10 low Tie Fighters (front and back), 10 slow cadence Imperial Walkers (#CrowdPleaser), 10 IC Lunge around the clock, 15 slow merkins, 10 slow Peter Parkers, 10 slow shoulder taps and 10 burpees IC.

    THE THANG
    Now that we are warmed up, we head to my bus and pick up all the KB and Dumbbells from the back. Everyone lines up single file holds one weight, and we start walking to the foundry. The last person in line doesn’t have a weight and does 10 BBSU and sprints the front where everyone stops, puts down their weight and moves back one spot and picks up the weight from the other pax member behind them then continues forward.

    Once we reach the foundry, Rudy’s chirping threw me off slightly but I quickly regained my composure and listed out the exercise stations. 10 pull ups, 10 merkins, 10 Bulgarian split squats, 10 squats, 10 dips with the timer being a run to the track, perform three burpees then run back. We performed 2 full rounds then finished up with 10 slow supermans.

    We head back to the flag in the same fashion that we went to the foundry.

    COUNTOFF, NAMERAMA, AND COT
    Closed with a prayer of gratitude for the life we have been given, especially with some of the pax member’s losing loved ones. Help us be strong for our loved ones, and our community so we can be a light in a dark world.

  • Monopoly VQ – from Monopoly

    At 6:30 Sunday morning after a welcome and disclaimer we faced the bacon to warmup with Abe Vigodas, Grass Grabbers, Tie Fighters, Imperial Walkers, hillbillies and a seated leg stretch my M showed me she called butterflies.

    After warming up with our stretches I treated the PAX to some music. We listened to Flower by Moby and each time the song said up we raised to the neutral squat position and each time the song said down we sank into an engaged squat and held until the next up in the song.

    We then proceeded to complete a set of 11’s on the museum stairs with merkins by the fountain and Bobby Hurley’s at the top of the stairs.

    We then circled the fountain for a circuit. Each PAX got to choose between two exercises and we ended up with: shoulder taps, American hammers, calf raises, box cutters, side straddle hops, big boy situps with a timer of dealer choice 6 count motivator or 10 8 count bodybuilders.

    With a little extra time to fill we started a second round of circuit with arm circles, v ups, step ups, LBCs, inverted rows,(one exercise forgotten to time) and the same timer.

    Q stopped the circuit part way through to make time for one more round with Moby. This time it was pushup position for up and superman position for down.

    We made our way to the side of the museum for 3 sets of Sunday Mornings then back to the fountain for a quick cooldown.

    We counted off, name-o-rama, announcements, intentions, and a prayer.

  • Workout Vaggy Style – from Vagabond

    Warmup

    30 reps and sprint to flag across field mosey back:
    pushups
    Sit-ups
    Squats
    Shoulder taps 2 is one
    LBCs
    Bobby Hurley
    plank jacks
    Flashers
    Lunges 1 is 1

    Pax choice
    Sunday Mornings
    Circle Burpee

  • Maintaining the Standard – from Fracsac

    10 Pax joined me at the Renni for what turned out to be a Q training session. All Pax were given the opportunity to call the count in cadence as per the F3 standard. We have no rules for counting, but leadership calls for a standard. Once you master the standard, feel free to tweak it to fit your style. A leader that can call cadence effectively exudes confidence, and this will lead to a successful beat down and assurance that our great organization continues to thrive.

    Ended with Sunday Mornings because that’s what we do.

    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

  • The Natty That Wasn’t – from Rudy

    32 degrees this am. One last night of freezing temps. YHC was parked in by his son, so instead of the Mini, Rudy Jr’s Jeep was the car of choice. Gotta say – I love the heated steering wheel. 15 PAX (including 2 DR visitors) braved the cold to join up at the Mothership.

    YHC had signed up for this Q on the hope that he would be celebrating the first Notre Dame National Championship in 36 years. Alas, while the Irish put up a good fight, it wasn’t meant to be. So the pre-planned Natty Q will remain on the shelf until next year. But YHC still brought the full Irish gear to stay warm and celebrate a good year.

    The Thang:

    Head to the Peristyle for some warm up exercises. The usual stuff. Some PAX grumbled that we didn’t do enough Peter Parkers, so YHC attempted to address their concerns with the Parker Peters.

    Head to the Great Lawn to celebrate MABA by getting our 100 burpees in.

    BUT FIRST: to please Catfish, lets go roll around in the frost covered grass for a quick round of X Factors. 12 PAX held a plank while waiting for Mayhem, Bongo and Triple Shift to decide to join on the grass (somehow, they thought “Circle up on me” meant “Go lie on the bricks over there”)

    OK, back to the Thang. 10 rounds. Each round starts with 10 Burpees, then “mode of transportation” to the cones (about 40 yards out), followed by Mosey back.

    Run, Nur (backwards run), Bear Crawl, Crab Walk, Lunge Walk, Duck Walk, Karaoke, Broad Jump, Partner Wheelbarrow (x2)

    NEXT: Mosey over to the rocks and partner up. At this point, YHC owned up to the fact that these next exercises were untested, but he’d read about them online. Lets try it and see what happens. Each exercise for 90 seconds.

    * Rock-passing Russian Twists
    * Leg Circles around partner’s feet (i.e., you both do leg circles but don’t hit each other)
    * Rock-passing Lunges (crowd favorite)
    * Partner Squats (only about 30 seconds – this one won’t be seen again)
    * Rock-passing Russian Twists the other way
    * Rock-passing back-to-back Wall sits
    * Might have been one more, can’t recall

    Mosey back to the Flag for COT.

    Several PAX praying for recent losses. Frac’s mom. Colonel Mustard’s good friend, Officer Bobby from SH, YHC’s FIL’s good friend Chip. It’s a natural part of life to be celebrated, but doesn’t always make it easier for those of us still here. Welcome them home, Lord. And grant us peace and serenity in their absence.

  • Roosevelt Mall’in – from Vagabond

    Warmup

    Drag or carry tree trunk

    8 counts and burpees along the way

    Roosevelt Mall x 10 up/back
    Dips
    Step ups
    Merkins

    Little hill: Bernie Sanders x2
    Bobby Hurley x5
    burpees x5

    Grab coupon x12
    curl
    rows
    squats
    kettle bells
    tricep extensions
    goblet squats
    overhead press

    Football pass with burpee penalty

    Jump rope relay suicide while last guy brings to back and runs to the front

    Back for mor 8 counts