F3 New Orleans

Tag: Hokie Pokey

  • Do what ya wanna – from Charmin

    All who came did according to their talents
    getting up and pushing through the challenge
    Kennah Brah brought a new guy
    His Vices he wants to decry,
    and a CPA, so we named him Off-Balance

  • Return of Out For Justice – from King Kong

    Catfish met up with us at Wakin’ Bakin’ after Sweaty Bells couple Sundays ago. During breakfast, he asked if I would take the Mothership Q few Saturdays away. Of course I said yes.

    We woke up to a beautiful, sunny morning in the mid 60’s. I got in my vehicle and was about to head to Audubon Park for Misty Mountain. As I was driving on Broadway towards St. Charles, I see my phone lit up from the corner of my eyes. A message from Willie popped up on my lock screen said “Mutha”. That’s when I was reminded…. go to City Park instead! Headed to Muthaship!!!

    I realized how much I miss City Park. I get to see the Pax whom I usually don’t see. Triple and Hokie were there before me. As my watch was ticking closer to 6:30 a.m., more Pax were pulling up. Most surprising of all was the arrival of Out For Justice. This was his first post in 4 years! Kotter Justice! I gave my disclaimer and off we went……… only few yards away to the great lawn for warm-ups: SSHs, windmills, grassgrabbers, stretches (right over left foot and vice versa), arm-circles, Hill-Billies, and Imperial Walkers.

    First stop – we moseyed to NOMA (my favorite part of City Park) and did a classic Dora, 1, 2, 3. Exercises were 100 inclined merkins, 200 squats, and 300 flutter kicks. After we finished, we formed two lines and did people run from NOMA to the Wisner’s entrance and back.

    Second stop – we went to the field right next to NOMA and did Seven’s. We started off with 6 burpees on one side, then bear crawled to the other side, 1 jump squat on this side, then lunge walked back to the burpees side. We finished with 1 burpees on one side and 6 jump squats on the other side.

    Third Stop – we people ran from NOMA to Baby Foundry. Here we did reverse hang. We separated into 2 groups. One group was in Al Gore position while the other group was hanging from the bars for 20 seconds. Started off with chin above the bar, then slowly lowered your head below the bar in 20 seconds.

    Final Stop – back to the great lawn for a round of Mary and stretches.

    Back to the flag with announcements and intentions. Important announcement was Afternoon Delight 2 Year Anniversary – this Wednesday, March 15. We are always grateful for our health. Thank You Hokie for leading the prayer!

    Happy to be back at the Mothership, and I have to make that as part of my routine.

    SYITG

    King Kong

  • 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!)

  • Heavy Lifting @ el Diablo after Valentine’s Day – from Charmin

    Realizing that many of the beatdowns recently have been lifting heavy when it comes to F1 and that it would be the day after Valentine’s day, YHC wanted to have a beatdown that pushed the Pax physically while also encouraging them to grow closer with some F2.
    Disclaimer given by YHC and did a quick countoff. YHC did advise the Pax that they would have to remember this number for later.

    We all took off towards the rock pile.

    Abe Slow-godas x 10
    SSH (with a pause) x 20 This required a bit of an explanation and a couple of the Pax seemed to struggle with this and remembering their number from before.
    IW x 20
    Hillbillies x 20
    Grass Grabbers x 10

    The Thang:

    Everyone grab a medium-ish rock and partner up based on the numbers from before.
    Do a partner exercise. Then while moseying around the park and carrying the rock, answer the question with your partner. Be okay with silence for a period.

    Exercise: Overhead press x 100 (groups of 10 alternating)
    Question: Why do you come to F3?

    E: Squat x 100 (with rock, groups of 10 alternating)
    Q: How has F3 changed you for the better?

    E: Bench Press x 100 (groups of 10 alternating)
    Q: How have you changed F3 for the better?

    E: Indian Merkins on the levee (just one for those keeping track at home)
    No question, just silence while walking back to the mound; not sure if Mambi or Hokie understood this, but most seemed to get it.

    E:200 Triceps extensions (groups of however many it took to get it done)
    Q: How has losing someone close to you affected you?
    Dropped off the rocks, and saw Mahatma and Hand Grenada doing Mary so figured I would help them out

    E: 100 flutter kicks (2 is 1, groups of 10)
    Q: What’s your least favorite Mary exercise?
    Back to the flag.

    Ended with 10 Penguins since we had a minute, and since those are YHC’s favorite Mary exercise and since we needed to get to 6:15.

    Prayed for those who need it and for those we have lost.

  • “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

  • Welcome to February – from Hokie

    8 Pax welcomed in February with 2.25 miles and a bunch of burpees

    After disclaimer, we moseyed to track for our warm up. Each 1/6 of a lap mosey we conducted a warm up such as ankle rolls, opening & closing gate, high knees, arm circles, some “clubbing”, neck rolls

    We continued to mosey in 1/6 of a lap increments with variations such as Running backwards, regular mosey, lunges forward, lunges backwards

    At each 1/6 lap stop we did either 5 or 6 burpees and then 10 of other exercises like shoulder taps or mountain climbers

    At 6:40, 6:50, 7:00 & 7:10 the alarm sounded and we did 1/4 mile mosey followed by 5 burpees and then shoulder taps while waiting on the six

    2.25 miles & 156 burpees later we stretched for 3 minutes to someone Mumblechattering the Q was just looking to waste time

    Stretch before & after your workouts and at least one day a week for an extended period to help prevent injuries.

  • Renaissance means Revival – from Triple Shift

    To hit my minimum requirement of two Qs a month, I had to get one in quick before January ended so I signed up for the Sunday Renaissance. With the New Year resolutions passing for many on quitting day (Jan 19th), the men of F3 NOLA yielded themselves to YHC and I didn’t want to disappoint. Time to bring out the sandbags and kettlebells for a revival of pumping iron (sand).

    YHC arrived with a few minutes before 6:30 am and a crowd was present. Along with that crowd came the subsequent mumblechatter. In fact, it was in rare form as the pax was trying their best to distract me from my mission to help these men accelerate. Enough of the chirping and I called out Burpees in cadence up to 10 and things settled down. We performed Imperial Walkers, Low Slow Squats, Open the Gate, Close the Gate, Arm Circles (forward and backward) and closed out with 10 burpees in cadence.

    THE THANG
    We would perform 5 burpees, 10 body rows (flat part of hand rails), 15 Kettlebell swings, and 20 squats then run around NOMA x 5.
    After that round of exercises, we went to the fountain for one legged glute bridges x 10 IC each leg and then Bulgarian Split Squats x 5 IC each leg
    With time running short, we went to the back of NOMA and did three Sunday Mornings.

    COT
    Countoff, Namerama, and intentions. Prayers for MacGyver’s health, Cheese Steak’s son in law and son. Thank you for the opportunity to lead!

  • F’n A.L.A.R.M.S. Blaring – from Mayhem

    YHC arrived early to assess the grounds and avoid a train delay. Committed to keeping the PAX off the hill and out of the grass for the most part.

    Flag planted by @Fracsac, disclaimer given, mosey halfway to the rocks. Warmup location reminiscent of where @Mahatma took us my first day ever posting 11/28/22.

    Warmup included SSH, AV, GG, Arm Circles, Reverse Arm Circles, PP, PP. 10 burpees OYO. No clubbin’ to @Charmin’s dismay.

    Mosey to the rock pile. Medium rock selected and head to the parking lot.

    Three rounds of A.L.A.R.M.S. ensued (Arms, Legs, Abs, Run, Merkins, SSH):

    Round 1
    A – 50 curls with rock
    L – 50 squats with rock
    A – 100 LBCs
    R – 250yd run (one PAX brought the rock)
    M – 25 merkins
    S – 25 SSH

    Round 2
    A – 50 shoulder press with rock
    L – 30 lunges with rock, 2 is 1
    A – 100 flutter kicks, 2 is 1
    R – 250yd run (one PAX brought the rock)
    M – 25 merkins
    S – 25 SSH

    Round 3
    A – 30 triceps with rock
    L – 50 calf raises with rock
    A – 50 big boy sit-ups
    R – 250yd run (one PAX brought the rock)
    M – 25 merkins
    S – 25 SSH

    Return the rocks, penguins, one-legged wife pleasers. Mosey to the flag for CoT.

    @Fracsac reminded @Kenna Brah not to forget to set his ALARM in the future. To which @Kenna Brah decided to give YHC an ‘F’ for Q… “F’n A.L.A.R.M.S. Blaring”

    Let’s all keep @Macgyver in our thoughts and prayers.

    Thanks for posting with me! My 2nd Q and 17th post in 2023!

    SYITG!

  • 32 days ago was my 55th Birthday! – from Triple Shift

    It’s been 32 days since I turned 55 on December 24th, 2022 and I had the Q for Mothership. With a crazy 27 degrees and super windy, I was humbled to have Rudy, Fracsac, Heisenberg, Catfish and Hokie come out to my workout. I don’t remember my entire workout because it happened 32 days ago, but I do remember going by the Botanical Garden entrance to get out the wind to warm up and then headed to the front of NOMA where I did some sort of routine that involved elevating everyone’s heart rate with body rows, burpees, lunges, merkins, and other exercises. After that, everything gets fuzzy but laughter and mumblechatter were plentiful and in rare form. Thank you for making my Double Nickel Q one to remember….or not.

  • Dora 1-2-3 on 1/23 – from Rudy

    YHC has Q for 3rd time in rapid succession. Much grumbling ensued. I think I offered a fake promise of No Burpees. But I had every intention of burpeeing through the morning. Disclaimer and head to the field for warm up. Immediately Charmin starts with “Waaah! I want Rocks!” Quick warm up, then time to get busy.

    January 23rd. 1st month, 23rd day. what else has those numbers? RIGHT – Dora! Count-off to find your partner, then to the sidelines. 100 burpees, 200 merkins, 300 squats. PAX 2 runs back and forth across the field.

    Finished up right on 6am, lets get over to the rocks. Time for…. Yup, another Dora 123! Different partner. 100 Shoulder Presses, 200 Curls, 300 Flutter Kicks. PAX 2 is holding their rock up while PAX1 completes 10/20/30 reps.

    Back to the flag with 3 mins to spare for some Mary. PAX disputes that Scantron’s choice of J-Lo counts as Mary, but we did it anyway.

    CoT with War Eagle praying us out.