F3 New Orleans

Tag: High Rise

  • First MG Weekend Buy-Back – from Glitter Balls

    Temp: Cold Enough
    Conditions: Nice Enough

    Pax: Cheesesteak, High Rise, Cracklin, YHC.

    I woke up in the bushes outside the Children’s Museum sometime around 0500, daiquiri still in hand and both an umbrella and sunscreen on my person due to the schizophrenic weather of the weekend. Unsure of how I got there, I secreted my kids’ Mardi Gras ladder underneath the ramp only to find cinder blocks and 3 PAX staring at me.

    I guess I signed up to Q, how serendipitous.

    Quick mosey around the figure 8 into 20 SSH, 10 Forward/Reverse Arm Circles, 10 Moroccan Night Clubs, 10 Windmill, 10 Grass Grabbers.

    Partners, timer up ramp to gate and back.

    First set:
    50 Block Merkins
    75 Heavy Freddie’s (2:1)
    150 Step Ups (2:1)

    Second Set:
    75 Chest Press
    100 Block LBCs
    150 Squats

    Third Set:
    75/75/75
    Curls/Flutter Kicks (2:1)/Walleyes

    Mary:
    Heavy Freddies, Skullcrushers, Flutter Kicks, Chest Press

    COT.

  • Resolution to get Swole – from Mahatma

    Tribe of Swolefest

    Filling the empty Q slot I was looking forward to the change of Monday morning scenery! Pulling up there was an eager pax of 9 tugging blocks out from under the walkway, it’s Swolefest after all…..it would be like not using rocks at the Real RC or only doing 50 burpees at the Uptowner. All good an audible to the plan would be called.

    Warm up 
SSH
    
AbVagooda

    Mnt Man Poopers
    Shoulder Taps
    Peter Parkers
    Scorpion kicks
    Low slow squats

    Short mosey to the grass.

    10 silent – keep silent and thoughts focused on following the Q as to the transition to exercises:

    SSH

    Burpees
    
Merkins
    
High plank
    
Plank Ups
    
VUps

    Repeat continuously until 10 minute alarm

    365

    3 Deconstructed Burpee (slow to Qs cadence)
6 Box Jumps
    
5 rounds

    Grab the blocks all Pax in a circle – 1 round of “All Day Baby”
    All Pax hold blocks overhead, 1 pax goes into the center performs 2 man makers then back to the circle, next pax to the center. Continue until all pax has done the 2 man makers.

    Place the blocks flat side down – block cross over push ups, left. 30 sec recovery – block cross over push ups, right.

    12 x front raises
    15 V Ups block extended
    20 block press
    20 WWII Sit Ups

    10 block curl / squat / press

    3 rounds
    Running man X 11
    15 air press
    Running x 11
    10 squat overhead press
    Running man x 15
    20 TriCep press

    Finisher
    Indian merkin chain

    COT
    Prayer for purpose and thanksgiving!

  • 385ish 6-10 Stomp using the improved Straight-Six Method – from Heisenberg

    To assist Frac and me in accomplishing the January ISI goal of 3,100 burpees, I signed up to Q the 385-ish running of the 610 Stomp. I devised a simple algorithm to perform 10 burpees every 6 minutes to keep the math simple. I announced we would run out and back along the Bayou Saint John route, turning around at the 21-minute mark or 5:51. We would perform ten burpees every 6 minutes. So starting at 5:30, the PAX would perform ten burpees at 5:36, 5:42; 5:48, 5:54, 6:00, 6:06; 6:12 for a total of 70 burpees and, time permitting, finish with 10 to seal the deal. We were all in synch at 5:36; then chaos resulted as the lead pack failed to perform the next set at 5:42. Instead, they started the 2nd set of burpees at 5:43. Evidently, the original 610 Stomp used a much more complex algorithm requiring a six-minute and 1-minute timer. So back in the old days, the OG’s would repeat a 6+1 round where they would run for six minutes – burpee/walk for 1 minute, then repeat. I like my Straight-6 method as it allows for more burpees. Next, 610 Q I will hand out cheat sheets to avoid confusion and get the full 80 burpees in the allotted 45 minutes.

  • My Poor Decisions are Your Great Workout – from Glitter Balls

    Holiday parties are in full swing (’tis the season) and YHC had Friday and Saturday night engagements.

    It’s great to see friends and loved ones through the holidays and to celebrate with them. What’s not so great is how you feel after you celebrate.

    Tool voluntold me I had the Q this morning but in all honesty, I might have picked it up anyway, it’s good to exorcise the demons after a weekend of fun and frivolity.

    I’ve made it a habit in my life to find out important historical events of certain days or notable births/deaths. Fun fact, December 5 1901 is the day Walt Disney was born. I wonder what we can wring out of that.

    Warmup:

    20x SSH, Arm Circles, IW, Grass Grabbers – now the blood is moving, let’s start.

    Thang:

    5 Block Burpees OYO

    1- Partner Lunge Walks to top of ramp and runs back

    50 Walt Disney Worlds (Wide Merkin into Diamond Merkin)
    100 Block LBC
    150 Calf Raises

    2- Partner Bearcrawls to top of ramp and runs back

    50 Overhead Press
    100 Heavy Freddies
    150 Step Up

    3- Partner Bernie Sanders to gate and runs back
    50 Chest Press
    100 Curls
    150 Squats

    Mary: J-Lo, Penguins, Flutter Kicks (block above head), Big Boy Situps, Reverse Crunches, Box Cutters, Decline Shoulder Taps (probably 1 or 2 I forgot).

    COT.

    I offered up to PAX to keep in mind the holidays are a tough time for many, especially those grieving, lonely or less fortunate. While many of us are blessed with health, family and comfort, many are not and it’s important that we all hold them in our hearts and in our prayers through this time of year.

    SYITG
    -GB

  • The Pride is Back – from Mama’s Pride

    We started off the morning with some SSH, Grass Grabbers, Windmills, Mountain Climbers, and Arm Circles. Once we finished a nice, cold mosey to the base of the mountain, the Pax took part in some good ole ab exercises: LBCs and American Hammer.
    As a shock to some of our visitors from other New Orleans area AOs, the Pax then did some Washington Football Team Bear Crawls up the mountain before moseying to the top for alternating sets of 45 seconds of wall sits and Derkins before heading down the other side of the mountain.
    The Pax took in some Dora of 100 Merkins, 200 Squats, and 300 Freddy Mercurys (or ies, idk), with partners running back up the Mountain. After the Dora, the Pax started heading back over the mountain by doing some ladder exercises, which are the Q’s favorites. For the ladder we added a new exercise at each stop to the prior exercise. The exercises were made up of 10 Merkins, 10 Derkins, 15 dips, and 15 BBSU.
    The Pax was complaining that we had run out of time for some ultimate football, so we closed out the workout with a few minutes of that. Of course, the Pax then complained that their feet were wet from ultimate football.
    We closed out with the COT.

  • Triple Threat at The Foundry – from Fracsac

    Eight Veteran Pax showed up at the Foundry with the intent to lead. YHC attempted to inform the other seven of the Q sheet and how easy it is to use. It did not go well, and went something like this:

    YHC: Use the Q Sheet guys, it’s not hard.
    Tool: Shut Up!
    Kuch: Yeah, LVCC Rules! Who dares challenge me?
    Da Parish: I think this calls for a cage match!
    LVCC: Oh, it’s on!
    YHC: What the….????

    And so an epic battle to take the Q ensued, which seemed completely unnecessary. Glitterballs was the first to go down in what can only be described as a cloud of dust which coincidently looked like glitter. Saban called out that he would no doubt be in the championship round, but he suffered two losses, one coming from Glitterballs before he fell. Abacus optimistically calculated how he could win, but distracted himself by attempting to decipher his odds and went down like a bead on a metal rod when turned vertical. High Rise rose up to the challenge, then went back down, because I suspect that’s how he’s built. Da Parish was seen stretching well outside the designed protection area. Not really sure why he would want to be there, but hey, you do you right? That left YHC, Kuch and Tool standing. After taking a severe whooping from both, YHC yelled “No Mas!” which is weird, because I don’t speak Spanish and don’t really even know what it means but it worked and they backed off leaving me in third place. Kuch got a little dirty and pulled out the Claw which surprisingly took down Tool. I mean, the guy has a hardware store, how does he lose to a claw? Anyways, that’s how we ended up with the three 15 minute Q share. Kuch the winner, followed by Tool, then YHC third.

    Kuch took the pax around the track and to the open area for a warm up, then started with 8 count body builders just to remind the pax he was large and in charge. He did some other warmup stuff followed by 5 burpees OYO. People’s run to the Foundry for a couple minutes of Mary, then passed the Q to Tool.

    Tool assigned stations: There were 4 stations of various exercises such as pull ups, step ups, decline shoulder taps and burpees. Timer included lunges and squat jumps. There were 4 rounds, so it was changed up by Tool as he desired to show his dominance. Tool then informed YHC it was my turn, and he emphasized not to screw it up.

    10 Burpees OYO, as that seemed to be what the pax wanted. This was just to give myself some time to figure something out. I then did what I often do in these situations. I asked myself, “What would Triple Shift do?” So I gave the LVCC the gift of sore legs with a mosey to the open field for the genuflect lunge routine. 1 full genuflect followed by 2 lunges, then 2 genuflect and 4 lunges, etc. Continue up to 10 genuflect and 20 lunges. Triple Shift bailed me out again! Mosey back to the flag for COT.

    NMM

    The Foundry is alive and well, so if you’re looking for a fun and challenging Wednesday beat down, take a look at the Foundry,

    It was cold again this morning, 46 degrees with a cold wind making it feel like 40 degrees. It’s nice to have hurricane season behind us though, so I guess we should welcome it. At least it was dry.

    The Q sheet does need some love. Remember, we are an organization of leaders, not an organization with leaders. If you don’t step up and lead, you will slowly become a consumer. Don’t be a consumer, be a leader. You can Co Q with another pax if you would like, or take the whole thing. Sometimes pax need a little push, so feel free to give that gentle nudge, respectfully, to get others to step up.

    SYITG

  • A VQ Begins A 39th Trip Around the Sun – from Glitter Balls

    5:20am – 41 degrees. All but 5 of the cinder blocks are missing under the ramp.

    Off to a great start. Dispatch PAX to the Wisner Bridge cache and start setting up for VQ. Forget speaker.

    Putting the “V” in this “VQ” right off the bat.

    Let’s start while 2 heroic PAX are retrieving more blocks.

    The Thang:

    Warmup – 20x SSH, 20x IW, 15x Mountain Climbers, 15x Peter Parker, 1x “Get Cinder Blocks from Kuch’s Car”.

    Partner Sets –

    Set 1 – 50x Block Burpees, 100x Curls, 150x Rows – partner rifle carries block to top of ramp and back.

    Set 2 – 50x Block 8-Count Body-Builders, 100 Squats, 150 Block LBCs – partner runs to end of Museum landing and back.

    Set 3 – Both Partners together split 150 Step-ups, 200 1 Legged Wife Pleasers (w/ block).

    Mary – Skullcrushers, Heavy Mercury’s, Mountain Climbers, Flutter Kicks.

    6:15am – COT, Announcments, Intentions, Prayer, Fist Bumps.

    My 10th week of F3, my 10th week of Swolefest. To say this has been transformative is an understatement and I thank each an every man I’ve met and had push me over these 2.5 months time.

    Today was my birthday and I wanted to Q to kick off my last run of the 30’s strong, and as I said, begin a year wherein I walk into the doctor’s office at 40 and CHALLENGE them to test me!

    A big thank you to Kuch for always sending out that PM text to the LVCC and keeping us focused and engaged with each other. See ya’ll for my 11th Swolefest in 2 weeks, taking the family to go see the Mouse in Orlando for the holiday.

  • Climbing a Mountain – from Hokie

    There is a theme here…. After seeing no one had signed up to Q, YHC took the initiative Sunday evening to Q Monday morning.

    As 0530 approached, 8 Pax gathered including two down range, Brownie from Atlanta and Fryin’ Pan from Rock Hill, SC

    After a brief warmorama of SSH, grass grabbers arms circles and Imperial Walkers we got started on our way up the mountain

    1 Burpee
    then a Rifle Carry with our coupons up the ramp to the overlook at the Children’s Museum

    1 Burpee, and 5 cross over Merkins
    Rifle carry back to the bottom

    1 Burpee, 5 cross over Merkins, 10 curls
    Rifle carry back to the top of the ramp and overlook the water

    1 Burpee, 5 cross over Merkins, 10 curls, 15 shoulder presses
    Rifle carry back to the bottom

    1 Burpee, 5 cross over Merkins, 10 curls, 15 shoulder presses, 20 one arm rows (10 each)
    Rifle carry back to the top of the ramp and overlook the water

    1 Burpee, 5 cross over Merkins, 10 curls, 15 shoulder presses, 20 one arm rows, 25 KB swings
    Rifle carry back to the bottom

    1 Burpee, 5 cross over Merkins, 10 curls, 15 shoulder presses, 20 one arm rows, 25 KB swings, 30 rows
    Rifle carry back to the top of the ramp and overlook the water where we stopped to admire the view… albeit for only about 2 seconds 😉

    1 Burpee, 5 cross over Merkins, 10 curls, 15 shoulder presses, 20 one arm rows, 25 KB swings, 30 rows, 35 chest presses
    Rifle carry back to the bottom

    Accolades were handed out and acknowledge everyone’s hard work getting through the 1st half

    we then managed our way down the mountain top in descending order moseying via rifle carry

    1, 5, 10, 15, 20, 25, 30
    1, 5, 10, 15, 20, 25
    1, 5, 10, 15, 20
    1, 5, 10, 15
    1, 5, 10
    1, 5
    1 Burpee after putting the coupons away

    YHC once again wants to thank F3 for the opportunity to grow. We closed with the following prayer

    Our dear Heavenly Father, we stand in this Circle of Trust, arm in arm, before you as F3 New Orleans. We pray for F3 Nation pax all over the world. Help us grow to mentor men in Leadership. Protect our Board members and bind us together in purpose. Through Christ our Lord….AMEN!!!

  • Return of Physical Fury – from Mahatma

    Okwata – there is no other like it.

    6 pax including a Downrange FNG. After a short disclaimer and the word for the day tenacity!

    We took a short mosey to warm up with high knees and carioca around the fountain then circle up.
    SSH x 15
    Side lunges x 8
    AbVagoda x 8
    Peter Parker
    Shoulder Taps

    Head to the levee – line up for India Run – Pax the takes the lead and instructs the group what exercise shouts disperse – all PAX runs down the levee performs a 3 count then runs back to the top and the run continues until all have had a chance to lead.

    Now time to work:

    1-5 levee work

    Start with

    1 Burpee – run up levee perform 5 Merkin Jacks on top run down perform a Burpee run back up 5 Merkin Jacks run down

    Now 2, then 3, then 4, then 5 – Performing the 5 Merkin Jacks each time you hit the top of the levee

    1 minute plank recovery

    Partner Up – Wheel Barrel to the top (NOTE we did move down to a lower section)

    Pax 1 and 2 perform plank high fives – up to 10 by 2’s (right hand then left hand = 1)

    Then Pax 1 holds Pax 2’s feet as he upper body bear crawls up the levee

    Rinse and repeat 4 times so each PAX got 2 shots at climbing the levee!

    Alternate with 20 BiG Boys

    1 minute plank recovery

    Mosey to house of pain 3 rounds of 5 pull ups

    Mosey back to the flag for some Mary!

    Combo x 20 2 count – Dying Cockroach into Penguins

    Combo x 20 2 count – In and Out to flutter kicks

    High Plank 1:30 with some merkins mixed in.

    COT

    Give thanks and take nothing for granted…….be tenacious in your love and blessings. God Bless!