F3 New Orleans

Tag: Heisenberg

  • Not a professional, also not Kenna Brah… – from Bolt

    Coming in hot and tempted to grab my speaker given Kenna Brah’s previously scheduled Q, I opted to have faith KB would screech in behind me to lead the BD—shoulda grabbed the speaker. Too late; disclaimer and urging the pax onto the field still hopeful for the Qs emergence during the “Warmarama (sans music—the pax were disappointed). Usual stuff with a Scantron stretch added in just because. Guess YHC is the Q and also not Kenna Brah.

    The Thang: Bogey astutely noted as Warmarama ended that pax would gather along the goal line in plank for what was going to b a periodic BD opener and now YHC is almost forced to make it as much a mainstay as Rapper’s Delight and burpees (u can thank Bogey)—Plank Hurdles (the pax from Monday rejoiced) and Vagabond started us off on the right hash rather than midfield, the path had been set. Upon completing the length of the field to the back of the opposite end zone (despite Bogey urging to continue to the tracks) it was time to circle up for 25 LBCs, on your feet for 5 burpees OYO, sixes for 20 wife pleasers, up for 5 burpees, sixes for O-rings 10x each direction, 25 monkey humpers (a theme had developed which cleared the track of all onlookers) 5 burpees.

    Continuing his Nostradamus-like ability, Bogey correctly predicted after our mosey to the playground equipment that morning calls were next. These really sucked on Monday with 12 people and they still sucked today with only seven people.

    Mosey to the far curb of the gym parking lot for 20 tricep dips to warm us up for bears eat crabs in honor of Charmin (who it turns out had a fender bender otw to the BD). The Architect was successful again in completing the course as a crab along with Heisenberg who ventured in with his passport from the BIG CITY. All other crabs became bears upon my tag, yet ate no crabs. Circle the six and bear crawl the rest of the way with them—no man left behind.

    Mosey to the pavilion for 20 RLSU, 15 derkins, 20 LLSU and then in honor of Mahatma, the plank-merkin Indian “run” much to everyone’s delight–ful groaning as we got to the halfway point.

    Mosey back to nearest end zone and circle up for protractors cuz Pool Boy remarked how much he liked them Monday except we were only able to dedicated 1 minute to them for time—I won’t let u down next time, Pool Boy. Back to flag, COT.

  • Tabata with the Bert Kaempfert Orchestra – from Heisenberg

    Warmup – In Cadence – Imperial Walkers 20, Grass Grabbers 15, Windmills 15, Arm Circles 11, SSH 31, 8-Count Body Builders – 10

    The thang
    10 stations 40 second workout with 20 seconds to rest and move.

    1.Curls – 30 lb ruck, 2. Flutter Kicks, 3. Kettle Bell Swings 4. Rows 60lb sand bag, 5. Big Boy Situps, 6. Step Ups with 20 lb ruck plate, 7. Plank, 8. Jump Rope with weighted 3lb rope, 9. Burpees, 10. 80Lb medicine ball carry/bear crawl push.

    We accomplished 2.5 rounds

    5 Sunday Mornings

    COT Prayer of gratitude for the wonderful music, prayers for healing for the M’s having surgery or illness, prayers for 2.0’s that are injured.
    Coffee PJ’s were we were joined by Triple Shift.

  • Bicycling with Freddie Mercury: How Ten Men Saved the Park from the Chupacabra – from Douille

    It was a beautiful morning in the city, and the sun was just starting to rise over the park. A group of ten men had gathered there to work out, doing their usual morning exercise routine. They were all focused on their training, pushing themselves to be the best they could be.

    Suddenly, they heard a terrifying roar that shook them to their core. They quickly realized that a chupacabra, a legendary creature known for its ferocity, was attacking the park. Without hesitation, the men sprang into action and rushed to protect the women and children who were also in the park, enjoying the early morning.

    The men formed a protective circle around the women and children, ready to face the chupacabra. They knew they had to act fast, so they began doing side-staddle hops to warm up their muscles. As they hopped, they could hear the chupacabra getting closer and closer.

    The men then did power-ups around the fountain, their muscles bulging as they leapt high into the air. The chupacabra was now in full view, its eyes glowing red as it snarled at them.

    Undeterred, the men began running backward towards the creature, their bodies moving in perfect sync. They did burpees with lightning speed, their legs pumping furiously as they landed on the ground.

    The chupacabra lunged forward, but the men were too fast for it. They began bear-crawling towards the creature, their strong arms propelling them forward.

    The chupacabra was no match for the men’s strength and agility. They continued to move as one, their bodies working in harmony to protect the park and its inhabitants. Finally, they pulled out the big guns and started bicycling around the fountain with the lead singer of Queen, Freddie Mercury, who had coincidentally been jogging through the park and decided to join in.

    The chupacabra was left panting and defeated, lying on the ground as the men cheered and hugged each other. The women and children were safe, thanks to the bravery and quick thinking of these ten heroes.

    From that day on, the men were known as the protectors of the park, and they continued to train and work together to keep their community safe from any danger that might arise. And every time they passed the fountain in the park, they would remember that epic battle and the day they bicycled with Freddie Mercury.

    As they finished their workout and parted ways, they felt a sense of pride and accomplishment for having worked together to protect their community. And they knew that they would always have each other’s backs, whether they were working out in the park or facing any other challenges in life.

  • Bicycling with Freddie Mercury: How Ten Men Saved the Park from the Chupacabra – from Douille

    It was a beautiful morning in the city, and the sun was just starting to rise over the park. A group of ten men had gathered there to work out, doing their usual morning exercise routine. They were all focused on their training, pushing themselves to be the best they could be.

    Suddenly, they heard a terrifying roar that shook them to their core. They quickly realized that a chupacabra, a legendary creature known for its ferocity, was attacking the park. Without hesitation, the men sprang into action and rushed to protect the women and children who were also in the park, enjoying the early morning.

    The men formed a protective circle around the women and children, ready to face the chupacabra. They knew they had to act fast, so they began doing side-staddle hops to warm up their muscles. As they hopped, they could hear the chupacabra getting closer and closer.

    The men then did power-ups around the fountain, their muscles bulging as they leapt high into the air. The chupacabra was now in full view, its eyes glowing red as it snarled at them.

    Undeterred, the men began running backward towards the creature, their bodies moving in perfect sync. They did burpees with lightning speed, their legs pumping furiously as they landed on the ground.

    The chupacabra lunged forward, but the men were too fast for it. They began bear-crawling towards the creature, their strong arms propelling them forward.

    The chupacabra was no match for the men’s strength and agility. They continued to move as one, their bodies working in harmony to protect the park and its inhabitants. Finally, they pulled out the big guns and started bicycling around the fountain with the lead singer of Queen, Freddie Mercury, who had coincidentally been jogging through the park and decided to join in.

    The chupacabra was left panting and defeated, lying on the ground as the men cheered and hugged each other. The women and children were safe, thanks to the bravery and quick thinking of these ten heroes.

    From that day on, the men were known as the protectors of the park, and they continued to train and work together to keep their community safe from any danger that might arise. And every time they passed the fountain in the park, they would remember that epic battle and the day they bicycled with Freddie Mercury.

    As they finished their workout and parted ways, they felt a sense of pride and accomplishment for having worked together to protect their community. And they knew that they would always have each other’s backs, whether they were working out in the park or facing any other challenges in life.

  • Bicycling with Freddie Mercury: How Ten Men Saved the Park from the Chupacabra – from Douille

    It was a beautiful morning in the city, and the sun was just starting to rise over the park. A group of ten men had gathered there to work out, doing their usual morning exercise routine. They were all focused on their training, pushing themselves to be the best they could be.

    Suddenly, they heard a terrifying roar that shook them to their core. They quickly realized that a chupacabra, a legendary creature known for its ferocity, was attacking the park. Without hesitation, the men sprang into action and rushed to protect the women and children who were also in the park, enjoying the early morning.

    The men formed a protective circle around the women and children, ready to face the chupacabra. They knew they had to act fast, so they began doing side-staddle hops to warm up their muscles. As they hopped, they could hear the chupacabra getting closer and closer.

    The men then did power-ups around the fountain, their muscles bulging as they leapt high into the air. The chupacabra was now in full view, its eyes glowing red as it snarled at them.

    Undeterred, the men began running backward towards the creature, their bodies moving in perfect sync. They did burpees with lightning speed, their legs pumping furiously as they landed on the ground.

    The chupacabra lunged forward, but the men were too fast for it. They began bear-crawling towards the creature, their strong arms propelling them forward.

    The chupacabra was no match for the men’s strength and agility. They continued to move as one, their bodies working in harmony to protect the park and its inhabitants. Finally, they pulled out the big guns and started bicycling around the fountain with the lead singer of Queen, Freddie Mercury, who had coincidentally been jogging through the park and decided to join in.

    The chupacabra was left panting and defeated, lying on the ground as the men cheered and hugged each other. The women and children were safe, thanks to the bravery and quick thinking of these ten heroes.

    From that day on, the men were known as the protectors of the park, and they continued to train and work together to keep their community safe from any danger that might arise. And every time they passed the fountain in the park, they would remember that epic battle and the day they bicycled with Freddie Mercury.

    As they finished their workout and parted ways, they felt a sense of pride and accomplishment for having worked together to protect their community. And they knew that they would always have each other’s backs, whether they were working out in the park or facing any other challenges in life.

  • And on this day…. – from Rudy

    Summertime humidity is rolling in. Gone are the glorious days of winter and spring (there was a spring, right?). 8 PAX started off at 6:30 for what would turn out to be a hot, sweaty celebration day.

    Warm Up: Some slow count stretching, IW and SSH. Get the blood flowing. Get ready. FracSac and Triple Shift attempted valiantly to correct the Q’s cadence calls, but the Q would have none of that.

    PAX – plank up while the Q explains the day. More griping about why the Q doesn’t have to do the planking. Answer: Because I’m the Q.

    The theme for today: On This Day – May 6th.

    Thing 1: Birthday Burpees. There are a wealth of options for celebrating birthdays on May 6th. Sigmund Freud, Orson Welles, Rudolph Valentino, Willie Mays, Tony Blair, George Clooney. But the PAX got to celebrate with Detroit’s own Bob Seger – turning 78 today.

    Q up the tunes, starting with Hollywood Nights. Bob would serenade us throughout the morning.

    EMOM – 78 burpees. 10 per minute for 7 minutes, finish with 8 on the 8th minute. Go.

    Thing 2: Sports! Head out to the field where a baseball diamond was laid out. 90 feet is a lot farther than it looks on tv. What else happened today? (2 penalty burpees for incorrect guesses from the PAX). 1915 – Babe Ruth hit his first home run, guessed correctly by Heisenberg. We’ll take a home run trot… Bear Crawl the bases, 5 burpees at each base. Go. (100 burpees – done for the day).

    and what else? in 1954, Roger Bannister broke the 4 minute mile barrier. Lets run the bases for 4 minutes, see how far you can get. Catfish led the way – getting about 6.5 laps done in 4 minutes. 1 mile would be about 15 laps…

    Onward to the Rocks!

    Thing 3: TV Shows. Pick a Friend (i.e., a partner) — 19 years ago was the last showing of “Friends”. 66 years ago was the last showing of “I Love Lucy”. So for today, Dora was renamed Lucy. 100 lunges, 150 merkins, 200 BBSU. PAX 2 timer – 5 each of overhead press, curl, row, and bench press. Go… (took a bit longer than expected – so we called it when Catfish and Heisenberg hit the finish line.

    Thing 4: Launches! 2002 – SpaceX. 1998 – iMac. We’ll Launch our Rocks. From one tree line – launch the rock, lunge walk to it. Rinse and repeat to the far tree line and back.

    Thing 4a: Failure to Launch – 1934, the Hindenberg. A real Quad Pleaser – 5 sets of 5 reps of Peoples Chair for 5 count followed by squat jump returning right back to peoples chair.

    Return the rocks, and back to the flag.

    COT: Several prayer requests offered. Thanks, Heisenberg for sharing with the PAX and letting us pray with and for you. And for all PAX in NOLA and elsewhere – lets them find comfort, strength and perseverence – through each other, through their faith, through us.

    Great Coffee, especially watching the storm roll through!

  • Frac It, I’ll Q! – from Fracsac

    8 Pax kicked off the week right by posting to the Renaissance. With the Q sheet empty, YHC assumed that meant the pax deferred to the site Q. Challenge accepted!

    Warmup facing the bacon with regular stuff and ending with 10 x 8 count body builders.

    Route 66 Vagabond style at the lamp posts. Start with 11 burpees and work down to 1. MoT was running.

    The Suck – 666 style. 3 minutes of 6 SSH, 6 merkins and 6 jump squats over and over. Call out your rounds complete.
    1 minute rest then rinse and repeat. Penalty if first round number not exceeded. Lucky for the Pax, Catfish came through!

    Mosey to field for some 4 on 4 frisbee passing action. Cones set up in a circle, 5 passes equals 1 point. Rules a little sketchy, but some good passes and all were sweaty in the end.

    Finish off with Sunday Mornings.

    Great stuff! Thanks for posting and for the fabulous Coffeteria that followed.

    SYITG

  • Spring – Blocks – Present – from Mahatma

    April 22nd conditions great: sunny, cool, nice breeze and 11 pax decided to be present….at least one (Rudy) heeded the request to bring a block – YHC had 1 too so that would do.

    Mosey Gr Lawn – circle up
    Scantron stretch then
    10-20 of each
    SSH
    ABSLOWGODA
    MNTMANPOOPERTOGOODMORNING
    MNT CLIMBERS

    4 rounds
    5 merkins – 20 Peter Parker
    5 merkins – 20 Mnt Climber
    5 merkins – 20 Parker Peter
    5 merkins – 20 Plank Jacks

    Line up at speaker
    Red Barchetta – if you’ve done it before then you know otherwise you’re probably not showing up enough or spending too much time Uptown.

    Some mumble chatter about the Q’s Sox having some potential reference as to “Christmas” so YHC was happy to please.

    Line up on the “red” line for a Christmas Tree and a present – 5 of each building on each other with a short mosey between each round ending with 10 burpees.
    1 – merkins
    Run
    Then repeat 1 now 2 – Vups
    Run
    Then repeat 1, 2 now 3 – Bobby Hurley
    Run
    Repeat 1,2,3 now 4 – LBWC – got to show up to know
    Run
    Repeat
    1,2,3,4 finish with 10 Burpees

    Grab the blocks 2 lines mosey to fountain while passing the block overhead to pax behind, once “safely” passed of go to the back of the line. Once all arrive at the fountain

    365 –
    3 somewhat cadence counted burpees
    6 box jumps or modified alternating step ups
    5 rounds
    1 minute recovery
    Rudy was asking for yet YCH is simply out of shape and decided to take a simpler direction to grab the 2 blocks and head to the tree field.

    Again 2 lines over / under for 3 trees all on the team does 5 burpees and back – losing team does another 5 burpees

    Circle up 1 5 minute round of “silence” where Q leads by example – just do what he does. In the F3 ball busting mindset this may “seem” like an eternity!

    Count of 1,2 1,2 harder for some than others 2 teams were formed now same 3 trees block bridge pull (or throw) 5 burpees at mid point and back losers again have a penalty.

    Mosey block pass back to the flag.

    What 3 minutes? We Indian Merkin Ladder

    7:30

    COT

    We are truly blessed!

  • Something About Mary – from Heisenberg

    Having worked out at Wolfpack on Friday with Gabby (still waiting on backblast) and Mothership with Rudy on Saturday, my arms and legs were a little sore. My core was not, so with the intent to make my core sore I devised an ab-centric workout. Arriving with 45 seconds to spare at the NOMA fountain I announced the theme to Tool, Vagabond and Catfish. Abdominal workouts and abdominal surgeries are in conflict, so Catfish went for a run.
    Everything was “in cadence”.

    Warm-up Imperial Walkers, Abe Vigoda’s, Grass Grabbers, (We were joined by Fracsac and Triple Shift each of whom were four minutes late) Arm Circles, on our faces for W’s, Y’s and T’s. To the top of the NOMA steps for a Deep Sea Diver with shoulder taps

    Crunch O Rama
    1. LBC
    2. Raised Leg – Crunch
    3. Freddy Mercury
    4. Right Side Crunch
    5. Left Side Crunch
    6. Reverse Crunch

    Lap around NOMA
    Plank O Rama
    1. Front Plank
    2. Nolan Ryan
    3. Low Right Side Plank
    4. Low Left Side Plank
    5. Back Plank

    Run to back of NOMA for some . . . . Mary
    1. Heels to Heaven
    2. Gas Pumps
    3. Fire Hydrant
    4. Crunchy Frog
    5. Tin Snips
    6. Penguins
    7. Flutter Kicks
    8. Wide Legged Dying Cock Roaches
    9. Hello Dolly

    Finished with obligatory “Sunday Mornings”.
    COT.