F3 New Orleans

Tag: Heisenberg

  • Dewars, Storks and Peanut Butter and Butter – from Rudy

    Yesterday (April 14th) was 3rd anniversary of my dad’s passing. YHC brought some memories to the beatdown this am. At 628am, YHC opened up the Mini, asked everyone to grab a pair of bricks. At 630am, YHC turned on the 80s playlist, and the 13 PAX moseyed (with their bricks) to the Peristyle.

    But wait – Cheese Steak rolled in hot. YHC back to the car to get one more set of bricks. A few minutes later, our DR visitor from Chicago (Bob the Builder) rolled in. Hokie went for more bricks.

    After a brief warmup (thank you Mahatma!), we got to work. We were going to visit a few places in the park. At each place, we’d have a cycle of exercises – 60 seconds on, 20 second rest.

    Stop #1: The Peristyle with bricks. My father’s favorite evening night cap was a splash of Dewars. We still keep a bottle of it around with my family to periodically celebrate. 2 rounds of exercises to spell out DEWARS

    Donkey Kicks
    Eagle Wings (bat wings stuff – with bricks)
    Wonderbra (peoples chair – then push the bricks out, then push’em up)
    American Hammer
    Rocky Balboa
    Starfish crunch

    Stop #2: Return the bricks to the Mini, and head to the rocks by the fountain. My father was an OB/GYN. His passion was delivering babies. What else delivers babies? 2 rounds of exercises (con roca) to spell out STORK

    Squats
    T-Merkins
    Overhead Press
    Rows
    Kettlebell Swings

    Triple Shift gratefully let YHC have a shot with TS’s rock while TS proceeded to one-arm Overhead Press YHC’s rock. Eventually, Frac relieved YHC.

    Stop #3: Return the rocks, mosey to the little foundry. My father’s favorite treat that he introduced to my kids – the Peanut Butter and Butter sandwich (only to be made with spreadable tub butter). 2 rounds of PBB exercises

    Pull Ups
    Burpees
    Big Boy Situps

    Stop #4: Stop by the Tool Wall. As the cancer took his life, he lost strength in his legs. YHC will pay a bit of honor with some leg strengtheners.

    Calf Raises
    Monkey Humpers
    Bonnie Blairs (modify to Lunges)
    Calf Raises

    Couldn’t get through 2 full rounds as. we were already late. Back to the flag – getting their about 5 minutes late. YHC didn’t apologize for the delay, as he didn’t feel bad about it.

    Finished with our COT. Prayers offered for other PAX who also go through struggles with their aging parents and health concerns.

    Thank you all for allowing me to celebrate my father’s life. He meant the world to me. I miss him daily. But I know he has moved on to the next phase of his life, and I know I will be rejoining him again one day.

  • April Foolishness – from Kenna Brah

    A rare and last minute appearance by YHC. So you know me to be unconventional, right?

    Well here was the warm up:
    Good Morning Mountain Man Poopers
    Imperial Walkers
    Simple horizontal twists
    Hot diggity dynamic downward dog cobras
    Multi Variant variable cadence SSH

    Foolish right? Why? Bring up examples if foolishness and what might appear foolish but actually results in innovation.

    Then mosey to the greatest lawn ever for the first thang:
    4 corners of the lawn were used.
    1st corner
    10 hand release Merkins
    10 plank jacks
    Backwards run to corner 2
    20 squats
    20 SSH
    Backwards run to corner 3
    30 Big Ball sit-up
    30 leg lifts
    Backwards run to corner 4
    40 mountain climbers
    40 OH claps

    Repeat one more time.

    Pickup the 6’s Mosey back to start, catch breath, talk a bit.

    Run across the lawn to swings, flowers etc.
    Did balance work with Yoga like moves, but it was definitely NOT Yoga, right Frac?
    Used swings for silly moves that didn’t work out well.
    Incorporated stretches between exercises
    Moved to, dare I say, Ple-A? Nicely done guys!! T-claps!
    10 sets
    Combo Curtsey, backwards, wide back lunges in cadence.
    15 count step ups
    People’s chair with 10,20,30, airpresses
    20 Dippity do da’s

    Circle up at starting point
    7 minutes of Mary,
    Flag and COT to induct an FNG

  • Buncha Varietals – from Vagabond

    Warmup with easy mosey

    Fountain
    -dips
    -burpees
    -step ups

    Wall
    -donkey step ups
    -side squats
    -plank ups

    Fountain
    -derkins
    -incline wife pleasers
    -bear crawl around fountain

    Wall
    -decline shoulder taps
    -Bobby Hurley
    -wall sit 60 secs

    Side stairs
    -push up 21 steps
    -lunges 21
    -calf raises

    Side stairs
    -side bear crawl up
    -J Lo
    -side bear crawl down

    Descent
    -incline big bois
    -decline shoulder taps 4 counter
    -incline on back alternating toe touches 2is1

    Field
    -alternating toe taps
    -caterpillars
    -American hammers

    Sunday Mornings

  • Ultimate Sandbag Renaissance – from Fracsac

    5 Pax showed up to get after it. Surge, Bullseye, Triple Shift, Heisenberg, Fracsac

    Warmup facing the bacon with normal stuff, closing with 10 x 8 count body builders.

    Thang 1

    5 stations

    Station 1 – 80 lb sandbag w/ rope – pax pull or drag
    Station 2 – 50 lb kettle bell sandbag – rows and kettle bell swings
    Station 3 – 40 lb sandbag – clean & throw and rows
    Station 4 – jump rope
    Station 5 – 60 lb sandbag – merkin & lateral drag x 10 (timer)

    Rinse and repeat

    Thang 2

    Peoples Lunge with 60 lb sandbag with 3 burpees
    Peoples bear crawl with 60 lb sandbag 3 burpees

    Thang 3

    Burpees and squats and lunges and bear crawls at tree line

    Thang 4

    Sunday Mornings x 5

    COT

    Coffeteria

    Good times!

    SYITG
    

  • Leave no Man Behind – from Heisenberg

    Leave no man behind, but leave no man where you find him

    Warm up in the Peristyle – Imperial Walkers, Grass Grabbers, Abe Vigoda, Peter Parkers, Parker Peters, Arm Circles, 8 Count Body Builders.
    Leave No Man Behind – We separated into three groups. Group one carried the 80lb sand medicine ball (“Aponi”), 60lb sandbag (“Sandy”), and a 40lb sandbag (I didn’t catch the name) towards the Foundry. In contrast, the other two groups moseyed a certain distance, then performed three burpees and swept back to meet the group with the coupons. This was repeated as each group took turns carrying coupons or running/Burpees/sweeping the six until we arrived at the Foundry.

    Foundry – keeping our groups, we had stations of merkins, pull-ups, lunges, and the timer of running to the walking path and performing three burpees. Those looking for additional work performed the timer with sandbags. We completed three rounds.

    Tool Wall – using the one group carries and two groups sweep we moved to the tool wall for some calf work.

    Great Lawn –Again, alternating groups with coupons, we moved from the Tool Wall to the Great Lawn for some mary and then back to the flag with a bit of time for some burpees.

    COT – Welcome down range Carpool (Northshore, now Woodlands Tx) and Chick (San Antonio, now Chicago), and FNG Clouseau, and welcome back Kotter to Kimchi.

    Notes
    Aponi (as suggested by ChatGPT) – “Aponi,” which means “butterfly” and is associated with healing and transformation in several Native American cultures. The name is often given to girls with the hope that they will grow up to become healers or medicine women.

    TClaps to Mahatma for performing lunges with Aponi and KimChi for his triumphant return.

  • BOMBS Away! (Mothership 2023-03-04) – from Catfish

    Conditions – A cool 60-ish degrees

    The Thang

    Quick Mosey over to the peristyle for a warmup:

    SSH x 30 (in cadence)
    Abe Vigodas x 10 (in cadence)
    Grass Grabber x 10 (in cadence)
    8-Counts x 15 (in cadence)
    Peter Parker Peters x 20 (in cadence)

    Moseyed over to the Great Lawn and partnered up for BOMBS (50 burpees, 100 overhead claps, 150 merkins, 200 big boys, 250 squats). One partner ran to other side, did three 8-counts, then ran back while other exercised. Also got in some some SSH, LBTs, and Dying Cockroaches waiting for the six

    Moseyed to the peristyle/bench area for some leg action:

    Bulgarians x 20 (in cadence)
    Side Leg Lifts x 20 (in cadence)
    Bulgarians other leg x 20 (in cadence)
    Side Leg Lifts other leg x 20 (in cadence)
    Bonnie Blairs x 20 (in cadence)
    Back Leg Lifts x 20 (in cadence)
    Irkins x 20 (in cadence)
    Back Leg Lifts other leg x 20 (in cadence)
    Imperial Squat Walkers x 20 (in cadence)

    On to sixes for ten Dr. W’s (in cadence), then back to flag zone for CoT.

  • No OYO – Teamwork – March Mental Awareness – from Hokie

    YHC awakened to the sound of rain which does not align with dry feet

    I then arrived at The Uptowner with a sparse crowd as 0530 approached

    YHC announced March as Mental Awareness Month and started warm ups with TWO slow Vigodas… there were twice as many suicides as murders… that is scary!

    We then were surprised as a carload of 6 appeared so we once again implored the Pax to reach out and check on folks this month

    Positive Mental Awareness Beatdown

    Bogey
    Buxton
    Disclaimer
    Fast Tax
    Heisenberg
    Hokie
    Mahatma
    Spidie (FNG at beginning of our workout)
    Super Dooper Cooper
    Tenderloin
    The Architect
    T-Rex

    Another year is upon us and in the tradition of F3, another March Mental Battle Month!

    TToe to Y x 14 – LA ranked 14th Highest Prevalence of Mental Illness (that is up from 18th)

    Imperial Walkers x 22 – vets/day who lose the mental battle – 22 veterans commit suicide EVERY DAY. Suicide is the 10th leading cause of death in America.

    After warmup, partner up.

    Each set will have stats about mental health and workplace mental health. The workout will be in the form of a Dora 123. As you are working with a partner (No OYO), each stat is doubled.

    Pax 1 will run across field while Pax 2 starts exercise…. With a twist…. I set 11 alarms, whenever the alarm sounds, we ALL do Burpees until Mahatma announces he is finished then continue…

    Round 1 –

    50,000,000 adult Americans experienced mental illness

    56% of employees spend time looking for another job.

    27,000,000 Americans with mental illness are unable to receive treatment.

    100 Lunges each leg (2 is 1)
    112 Hand Release Merkins
    54 Low Slow Squats

    Round 2 –

    60% of employees do not feel their management helps them to deal with stress.

    33% of employees can’t afford their healthcare costs.

    80% of employees reported feeling emotionally drained by their work.

    120 Big Boy Sit ups
    66 Burpees
    160 Stars each leg (2 is 1)

    This resulted in 110 -ish burpees at alarm settings (at least for Mahatma) plus 33- ish each Pax

    I love each of you! Mental battles are real and there is no reason to feel ashamed! Please reach out for help if you need help.

    If you or someone you know needs immediate help, please reach out to 800-273-8255.

    Till next time.

    Special thank you to all who endured and to our three single digit Pax… Super Duper Cooper, T-Rex and Spidey (our newest and youngest Pax!)

  • And then there were 2 – from Fracsac

    2 HIMs posted to the Renaissance after completing 6 x 5ks at the inaugural City Pork the day before.

    Warmup while facing the bacon. Regular stuff finished with 5 burpees OYO.

    Route 66 with merkins followed by a Route 66 with squats.

    10 burpees OYO

    Headed to open field for frisbee using egg toss rules with Burpees. A no catch results in 3 burpees. A catch required one step back and toss again. We did a lot of burpees.

    Finished with Sunday Mornings.

    COT followed by Coffeteria with several more pax.

    SYITG

  • Nickel and Dime – from Rudy

    No Q at the Mothership as of 6:25am, so YHC steps in (to avoid having Frac or Heisenberg grab it and turn it into a burpeefest). Needing a moment to think, YHC instructed 8 PAX to plank. PAX responded with mumbling and chatter about how disappointed they were in the workout. And even more grumbling when we arose from the plank for Abe Vigodas and Windmills. PAX wanted more.

    YHC would do his best to deliver for them.

    Mosey over to the F3 fountain to grab a rock. Triple Shift complained that the rocks weren’t big enough, so he scurried away. YHC thought maybe he was heading home (and leaving E Major behind), but no – he returned with his trusty sandbag. Meanwhile, the rest of us got busy with a “keep dem rocks up”. Shoulder Press, Curl, Row. 10x/8x/6x/4x/5x. Catfish’s boulder certainly outweighed mine.

    Now time to get some mileage on the books, so bring the rocks back to the Great Lawn for the Nickel and Dime. Laps around the Great Lawn. Over yonder at the half-way point, 10 BBSU. Back home at the starting point, 5 Man Makers with your rocks. Each lap is about a quarter mile. Go. Got in 8 laps, 2 miles in the bank for RCR. Return the rocks, and then back to the Great Lawn for some Mary and 1 last lap, bringing the total mileage to 2.9 (or 3.1 on Heisenberg’s watch).

    NMM: Suicide took the life of the father of one of my daughter’s med school friends – a man who, on the surface, appeared to have everything in order as part of a successful life. What a reminder for all of us – we can’t know the battles that someone near us may be facing. We can (and must) be ready to be there for people, and do what we can to look for signs and support people. And SPECIFICALLY FOR ALL OF YOU WHO HAVE READ THIS FAR: YOUR BROTHERS AROUND YOU IN THE COT ARE THERE FOR YOU. USE US. RELY ON US. WE HAVE YOUR BACK IF YOU WILL LET US IN.

  • “Seal the Deal” a Mosey Inspired Sunday at the Renaissance – from Heisenberg

    Warm up with movement – Walking Imperial Walkers (AKA Gabby’s) , Bear Crawl, Crab Walks – IC around the NOMA bacon fountain.

    Face the Bacon for Jack Off/Jacked Up- SSH, Smurf Jacks, Red Bull Smurf Jacks, Plank Jacks – seal the deal with some Seal jacks – I thought the F3 Exicon called a variety of jumping jacks a “Jack Off”. I was mistaken as it is called “Jacked Up” Next time I will add in the Wacky Jack and some other variations. Seal the deal with Seal Team 6 – Six Seal Burpees (burpee with two merkins) in cadence.

    Ladder of Seal Burpees – Running from NOMA to the end of Lelong Drive we performed a ladder of Seal Burpees – 10, 8, 6, 4, 2, 4.

    Ultimate Football Mosey – Using an actual 1999 LSU practice football that no longer holds air we passed the football while moseying to the Tool Wall for some calf exercises. Any drop and there were several the pax performed two Seal Burpees. Ultimate Football mosey to the back of NOMA for 3 rounds of Sunday Mornings.
    COT