F3 New Orleans

Tag: Heisenberg

  • Renaissance Heavy Jam Fest – from Vagabond

    Warmup SSH, mtn climber, arm circles, etc

    Partner of 2 OYO as many as you can do while partner runs around NOMA with weight (music playing) – any exercise can be swapped for burpees

    1: low slow squats
    2: shoulder taps
    3: incline wife pleaser
    4: bob and weave
    5: alternating toe taps
    6: LBCs
    7: imperial squat walkers

    5 burpees

    5 min of Sunday Mornings

    4 mins of Mary to Zydeco

    COT

  • Trick and Treat at the Renni – from Fracsac

    5 Pax at the Renaissance for a Halloween themed fun fest. YHC arrived early to set up. As the Pax arrived in the cool 57 degrees low humidity gloom, they were greeted by a T-Rex. You may be thinking prehistoric meat eater T-Rex, but nay, this was the lovable inflatable T-Rex that was far closer to the likes of Barney, just not as purple.
    As YHC looked closer in the gloom, he noticed a luchador Heisenberg lurking in the shadows quietly knocking out 8 count Body builders. Surge, Triple Shift and Catfish rounded out the 5.

    After giving a brief disclaimer, YHC heard the Pax ask how the Q intended to lead a beat down wearing an inflatable party favor. After a short wrestle with said inflatable, YHC managed to remove it at which time the Pax were amazed at what they saw! Underneath that lovable bag of hot air was Kylo Q, the Dark Jedi.

    Face the bacon for the warmup. Attend the Renaissance and you’ll understand….

    We did warmup stuff, then YHC asked what Halloween was all about? Trick or Treat of course!

    The Thang

    YHC had a trick bag and two treat bags. Picking up the trick bag, as tricks always come first, a pax was asked to pull from it. First draw was:

    Candy Corn Run – People’s Run with last man dropping for 3 burpees and sprint to front. Go around NOMA until all pax get a turn.

    Second draw:

    Ghost bustin’ – Played the Ghost Busters song where the pax did a burpee every time “Ghost Busters” was said, and plank jacks during the “I ain’t afraid of no ghosts” part.

    Third Draw – Jack o lantern Web. Ok, so it’s a Jack Webb. To enter the psychological thriller territory, we passed up 10 and did 11 and 22.

    Now onto the Treats! Pax chose a treat bag. First bag was a soccer ball. Head to field where cones are set up. Since Triple Shift took a pumpkin to the face at El Diablo, YHC decided to remove kicking from this game. It was more ultimate frisbee rules with a soccer ball. Dropping the ball or scoring results in 3 x 8 count Body builders.

    Onto the next treat bag! A football! Two hand touch with 4 downs to get to end zone. Rushing the QB allowed after count to 5. Both teams scored so more 8 count Body builders!

    Head to back of NOMA for Sunday Mornings x 5. YHC put on some Halloween music. Surge asks, “No Thriller?” With that Thriller was played.

    Head back to flag. One minute remaining, so 8 count Body builders IC x 15.

    COT

    Thanks for joining me and having some fun on Halloween.

    Coffeteria at PJs Metry Road.

    SYITG

  • They All Ask’d for You – from Triple Shift

    Complacency is the enemy of Acceleration!

    I had fell into the habit of recycling a few good workouts with a minor tweak here and there but let’s face it…I was in a Q rut. I could always use the excuse of ‘Cause Covid’ or Hurricane Ida but the reality is that I got lazy. The rhythm of life got jumbled up and I forgot that I have a responsibility to the pax members who show up. With that in mind, I went to the F3 Nation Exicon page and…WHOA….I had numerous ideas on just the first page. With a little inspiration, I was off and running (so to speak) with the Animal Parade theme.

    WARMUP
    Start off with 10 inch worms facing the bacon and enjoying the sunrise.
    10 – Low Slow Squats (8 count)
    10 – Low Slow Merkins (8 count)

    THE THANG
    We lined up on front apron to the left side of NOMA and then performed the following movements to travel to the right side of the NOMA. It is approximately 30 yards.
    Bear Crawl then Crawl Bear (try to keep your hips lower than your torso for both movements)
    Duck Walk then Walk Duck (try to keep your chest up and knees bent at 90 degrees)
    Monkey to the right then Monkey to the left. (try to keep your chest above your hips as you move left to right then right to left. Hands first then feet second)
    Now that we were warmed up, we used the concrete benches behind the front columns for 10 pistol squats and Bulgarian split squats on each leg.
    Head to the fountain for 10 low slow dips (8 count) and 30 right leg step ups and 30 left leg step ups. For all those doing the Veterans Day Go Ruck in NOLA, it is my strong suspicion that we will be doing the CHAD 1000x. Yes, you guessed it, you have to perform 1000 step ups in honor of Chad Wilkinson.
    With 10 minutes left, we go to the back of NOMA and perform Jackass Webbs which is one burpee with 2 donkey kicks up to 5 burpees and 10 donkey kicks. We finish it out with Sunday mornings and head back to the flag.

    COUNTOFF, NAMERAMA, AND COT
    Extremely grateful for the men today and their efforts! Prayed for a greater awareness of our mission and that we would live life with skill to impact others in a positive way. Soli Deo Gloria!

  • 8 counts under the singing Oak – from Fracsac

    6 pax at The Renaissance looking to put some work in to improve and get stronger. Weather was perfect with a cool breeze to let the world know that hurricane season was coming to an end.

    Disclaimer given, then mosey to the NOMA steps to face the bacon.

    Warmup was typical with some bat wings to get the arms ready! Moroccan Night Club dancing made the bacon sizzle!

    The Thang

    Mosey towards the big lake track with a stop for 8 count Body builders along the way. People’s run to the singing Oak with more 8 count Body builders on site. The singing Oak was making beautiful music today!
    Onto the main event- 11’s

    8 count Body builders and Squats!

    People’s run the rest of the way around the lake with a quick stop on the side NOMA steps for calf raises before finishing off with Sunday mornings in the back.

    COT

    NMM

    -we officially have a new regular at the Renaissance- great to see Surge again!
    -Mall Cop made his debut at the Renaissance….
    -8 count Body builders are the ISI challenge of the month…needed 85 today
    -Coffeteria was awesome as always!

    SYITG

  • F3 NOLA Convergence 2021 (a.k.a.”Crew Change”) – Mothership 2021-10-16 – from Reluctant Yankee

    A fine morning, with a change in the weather providing a fitting backdrop for the changing of the guard on the F3 New Orleans Leadership Team.

    Kicked off at the flag zone with naming of the F3 NOLA Rookie of the Year and F3 NOLA Man of the Year. These went to Almonaster and Hokie Pokie, respectively. High praise and congratulations to both of these high-impact men for their efforts during the past year!

    Yankee then kicked things off on the Great Lawn with:
    Side Straddles Hops x27
    Hillbillies (in honor of Hawg’s prom) x 20
    OYO burpees x10
    Side Lunges x20
    Low Country Crabs x20
    Dying Cockroaches x20

    Moseyed to the track where Hawgcycle took over. Hawg brought the hurt with a modified Dirty Mac Deuce featuring:

    Larry Craigs x12
    Sumo Squats x12
    LBC x12

    Pax then partnered up. One pax sprinted 200 m around the tracks while the other moseyed across, then vice versa. Pax reassembled for announcement of the new SLT.

    It was time. Time to give a speech that would last generations, a speech commemorating the past 7 years, and one that would empower the incoming SLT for what was yet to come. Reluctant Yankee reached deep within his well of indisputable high octane expressions, and it was there and then he passed the torch of F3 Nola to Fracsac and Catfish, his great words of wisdom spreading across the field of F3 Nola men, leaders of this Fitness Fellowship and Faith thing we simply refer to as F3. Did anybody write down what he said?

    Fracsac circled the pax up on the field and did 5 SSH IC, followed by 10 burpees OYO. Many thought Shock and Awe was in the works, but nay, just an attention grabber. Next up was the mental challenge.

    6 SSH IC followed by 11 more in silence, all must end with the Q or a penalty would be handed out. The Pax passed with flying colors….but did they?

    4 corners on the track with 10 x 8 count body builders on 2 corners and 10 x burpees on the other 2. Circle back up for mental challenge again.

    This time there was a failure, with 10 x 8 count body builders as the penalty. The pax completed it the next go flawlessly.

    Pax had had enough mental abuse at this point, so there was much rejoicing when the workout was handed to Catfish. Catfish gently led things forward with:

    8-Counts x10
    Low Slow 8-Count Squats x20
    Bonnie Blairs x15
    Mosey back to the Great Lawn, with a quick stop at the baseball field behind Tad Gormley to do some Jack Webbs (up to 13, 11 got skipped). Continued the mosey back to the Great Lawn.

    At the Great Lawn, LBTs waiting x15 for the six. Frac then came back for a rousing round of Catalina Wine mixers (x15) for the finish.

    Back to flag for COT.

    Announcements: Roast on the Coast Starting Nov 5; GoRuck Tough NOLA the following weekend on NOV 12; Almonaster Qing a Christmas charity effort related to Operation Sweet Tooth (details to come)

    Delicious coffee and breakfast followed. Thanks to all who assisted with preparation for this.

    Thanks to all who attended and assisted with today’s convergence, and stay tuned for further announcements from the new leadership team!

  • Old School 610 for World Burpee Day – from Rudy

    12 Runners and 3 Ruckers showed up for a traditional 610 Stomp for World Burpee Day.

    We all know the drill. Traditional route up and back along the bayou. 6 minute run, 10 burpees. Repeat ad nauseum. Finish with your 6th set of burpees back at the real flag (an infrequent sighting at the Stomp these days). OYO Stretching to loosen up the legs.

    15 x 60 burpees: way to go PAX, we contributed 900 burpees to the overall world total!

    Good to see Screwtop back in the gloom. Good reminder to all of us to keep re-EH’ing our friends who may have fallen off the wagon.

  • ReSurgence at Renaissance – from Heisenberg

    I ran into Surge for a second week in a row at the Jesuit football game on Friday night. He said he was going to Renaissance on Sunday. Surge being man of his word, made his Renaissance debut. I volunteered to Q to avoid 45 minutes of torture from Catfish or Fracsac.
    Warm up – IC Windmills 10, Imperial Walkers 20, Arm Circles 15 forward and 15 back, Overhead Claps 15, Seal Claps 15, Moroccan Nightclubs 15, Eight Count Body Builders 10
    Thang:
    Fountain Break 1- Left Leg Step ups 20, Right Leg Step ups 20
    Foundry – Indian Run to the Foundry for some pushing and pulling. Round 1 and 2 Timer 3 Eight Count Body Builders – Stations Pull Ups, Dips, Rows. Round 3 Timer 4 Eight Count Body Builders. Indian Run back to NOMA.
    Body Builders, Bear Crawls and Lunges – In the fresh cut grass we did five 8-Count Body Builders at each tree followed and alternating bear craws and lunge walks..
    Fountain Break 2 – Back to Fountain for a round of IC left leg step ups, derkins, right leg step ups and inclined merkins.
    Calf Work – IC 25 calf raises, 15 toes out, 15 toes in, 5 left leg and 5 right leg.
    Mary – IC LBC, Flutter Kicks, Real Freddie Mercuries.
    We finished with 3ish Sunday Mornings and five more 8-Counts to get Frac up to the 50 needed for the October ISI challenge.
    COT
    Coffee at PJ’s where we were joined by Triple Shift.

  • 60th B’day for Kenna Brah – Movie’ themed w/60 sprinkled in – from Kenna Brah

    Big thanks to the F3 posse for showing up for my b’day Q. Much appreciation and great coffeteria for 17 Pax.
    Warmup –
    Tropic Thunder (Clap) – Seal and Overhead Claps – 30+30=60
    Billy Jack – One Tin Soldier – 60
    Star Wars – Imperial Walker – 60
    ———————————————-
    Get Coupons – Go to Lake Side
    Cinderella Man (Up/One/Two Echo 1+) – WWII Situp Right/Left Cross/uppercut – 30+30=60
    Matrix -(UP/Down count) Bridge hold 5 sec * 12, then Left/Right Plank Holds 12 sec each 5x
    Blades of Glory (OYO) – Bonnie Blairs – 5 sets of 12 with Rocky Run up Levee 12 SSH Repeat to other side
    Tenent (OYO) – Run up Levee backwards, 12 reverse Crunch on other side. 5x
    (Coupon)
    Lion King (pairs on timer)- Hold Simba (Coupon) – 12 Sec each, pass to partner while partner does Mission Impossible 5X
    Deliverance – Make seated circle pass coupons left or right like paddling a canoe 1 round min
    Finish w Something about Mary’s.
    That’s a wrap on a beautiful day with great men.