F3 New Orleans

Tag: Hokie Pokey

  • Rock The Renaissance – from Fracsac

    The Renaissance started off with a speaker blasting classic rock and facing the bacon to warm up. YHC was counting cadence but the Pax were too quiet. That brought a 5 burpees penalty. Pax were louder, then dropped off again, which brought 5 more burpees! That got their attention!

    Mosey to light posts for a Vagabond reverse Route 66. Start with 11 burpees and work down to 1.

    Mosey back to the fountain for stations with a 53# kettlebell sandbag, a 60# sandbag (sweetness) and Triple Shifts wee 40# sandbag. A jump rope and a frisbee made their way in too.

    EMOM to get out last burpees to hit 100.

    A few minutes left so to the side of the museum for Sunday Mornings.

    COT

    100% attended Coffeteria.

    SYITG

  • Napoleon fueled by Ethanol – from Fracsac

    13 Pax showed up, with 7 headed to stretch and 6 taking advantage of the track. Regardless of sprinting, walking or stretching, showing up is what is important!

    Ethanol and Napoleon from Birmingham joined YHC and Mayhem for sprint ladders, RevSox and Tenderloin walked, and the rest of the Pax stretched with Scantron.

    COT

    SYITG

  • What Did You Say?!? – from War Eagle

    [Overcast, Cool, 66 Degrees]

    5:15 – YHC arrived early to survey the landscape.

    5:17 – YHC realized that the park has not been providing light. A 6:57 sunrise would not allow us to throw a black football.

    5:19 – Reminded that YHC is on IR and cannot do burpees

    5:20 – Still bringing the SUCK

    5:27 – “I hear a train a comin’”

    5:29 – Disclaimer

    5:30 – LET’S GO!

    WARM-O-RAMA (middle of the football field)

    Abe Vigoda’s X 10
    Grassgrabbers X 10
    SSH X 31
    Hillbillies X 15
    Peter Parkers X 10
    Arm Circles X 10 (Forward & Reverse)

    THE THANG (baseball field near the gym)
    *9 trees*

    ROUND 1

    1 Bonnie Blair, 1 Squat
    2 Bonnie Blair, 2 Squat
    3 Bonnie Blair, 3 Squat… to 9

    Round 2

    1 Honest Merkin, 2 Air Press
    2 Honest Merkin, 4 Air Press
    3 Honest Merkin, 6 Air Press…to 9

    Round 3

    Rinse & Repeat: Bonnie Blair round
    As YHC gave this instruction, a mumble in gloom was heard using language that would make a prisoner blush. It’s ok, Boo Boo was punished accordingly.

    ROUND 4

    9 – 8 Count Body Builders
    8 – 8 Count Body Builders
    7 – 8 Count Body Builders…to 1

    Mary back at the football field

    COT

    Prayers for our city

  • Runners, Rucker, and Recoverers—Oh My – from Bolt

    Cool in the gloom with a mixed bag of activity: some came to run, some came to ruck, while some came to recover. All came to improve with a dose of the daily red pill. Thanks for the camaraderie.

  • The End is a New Beginning – from Mahatma

    New Years Eve 2022
    Warm up X 22
    Or 11 then 11
    Scantron stretching
    SSH
    AbVagooda
    Cherry Pickers
    Mnt Man Poopers

    11 silent – keep silent and thoughts focused on following the Q as to transition to exercises:
    SSH
    Bend and thrust
    Merkins
    High plank
    Plank Ups
    VUps
    Repeat continuously until 11 minute alarm

    365
    3 Deconstructed Burpee (slow to Qs cadence)
    6 Box Jumps
    5 rounds

    Red Barchetta h

    365
    3 Merkins
    6 Donkey Kick
    5 Rounds

    2 rounds of Indian Merkin (T-Rex helped to lead his team to “a” win)
    Losers 5 burpees

    Stretching and Mary
    Obviously there was some mumble chatter as to athletic stretching?!
    X Factor
    Gas pumper

    COT
    The end has always been the beginning
    Cheers to looking forward into 2023

    F3 note – Catfish experience: In NOLA you may consider hiding your keys other than top of your tire, rim or tailpipe.

  • 12 Days of Fitmas – from Bolt

    9:00 pm Thursday night seeing an empty Q sheet, I decided to grab the Q as site Q but not via the sheet, figuring at that hour all the good pax were fast asleep and it was time for a Fitmas beatdown. Arriving about two minutes before Mahatma and announcing it would b Fitmas to which Mahatma grumbled something about, “if the site Q would…”
    …my mind drifted away and YHC then asked for a show of hands for Fitmas with/out rocks and two of nine votes were FOR rocks—rocks it is! Off to the rock pile for warmup.
    SSH (20), Abe SLOWgodas, IW, Nancy Kerrigan/Tanya Harding arm circles (forward/back, alternating single foot) chinooks, MNC (all 15x), self love (10); Toy soldiers, Hairy Rockettes (15x). Carry rocks to hill by dog park and perform reps equal to the day number followed by the previous days:
    Day 1: Mosey across the hill with Rick back and forth as days are added
    Day 2: Diamond merkins
    Day3: Blockees
    Day 4: Reverse Lunges (2:1, no coupon)
    Day 5: Squat Thrusters, coupon
    Day 6: Box Cutters
    Day 7: Tricep coupon presses
    Day 8: Plank Jacks
    Day 9: Overhead coupon presses
    Day 10: Big Boy sit-ups
    Day 11: Lying Block presses
    Day 12: Mtn. Climbers

    My watch recorded a max heart rate of 179; I hope the other pax had similar results. Upon completion I was wet, muddy, oxygen deprived and honored for the chance to lead.

  • Special Ops – from Hawgcycle

    Conditions: Partly Cloudy. 72 degrees. Humidity 92%. Wind 5 mph from the South

    Pax: Boo, Buxton, Fast Tax, YHC, Hokie Don’t Call Me Pokie, Mayhem, Pool Party, PVC, Triple Shift

    Arrived a few minutes early to find PVC warming up. I filled him in on the Special Ops Mission he would need to lead.

    After giving the disclaimer I told Fast Tax and Triple to go with PVC. Given the look on Triple’s face, I’m pretty sure he believed he was getting the Black Tahoe. From his perspective it makes sense. I’m sure he feels he has been dangerously close for a while now. The Special Ops group headed right towards the Rock Pile. Boo, Buxton, Hoke, Mayhem, Pool Boy and YHC headed in the opposite direction.

    Quick Mosey to the light pole on the south end of the park. Pretty sure I’ve never done a warm-up here. Hopefully Fast Tax will be glad to hear that I was mixing things up.

    Warm Up:

    YHC used the warm-up to let some of our newer members practice leading in Cadence:
    • Pool Boy – SSH x 26
    • Mayhem – Imperial Walkers x 15
    • Buxton – Grass Grabbers x 15
    • Pool Boy – Peter Parkers x 20
    • Mayhem – Tempo Merkins x 20
    • Buxton – Low Slow Squats x 20

    The Thang

    Continued around the path headed east and then North to the first baseball field. Divided up into two groups of three. Pax 1 did pull-ups on the bleachers, Pax 2 did merkins, Pax 3 was the timer with 5 burpees. Rinse and Repeat.

    Back to the path, headed north where we joined up with our 3 Special Ops friends. That took longer than expected. Maybe they ran into resistance. Did they have words with Rudy’s Caterer? She’s never accosted us before, but it’s possible that Triple Shift said something to set her off.

    Triple Shift: Hey what are you doing?
    Rudy’s Caterer: I’m walking. I walk here every day. 78 laps.
    Triple Shift: Your form is all wrong. Look at your hips. They’re all out of alignment.
    Rudy’s Caterer: I do this every day. I’m fine
    Triple Shift: You won’t be. Keep doing this and you might not ever walk again.
    Rudy’s Caterer: Hmmm….then I should do this now @$#%&#@!
    At this point she jumps Triple, brings him to the ground and starts jumping repeatedly on his face as PVC and Fast Tax stand by in amusement.

    …Or maybe our Special Ops are just slow. At any rate they joined on the levee for Clock
    Merkins
    • 6 o’clock (feet toward the top of levee, head toward the bottom) x 10
    • 9 o’clock x 10
    • 12 o’clock x 7
    • 2 o’clock x 6
    • 4:30 x 6

    Continue our mosey around the track to the Hill. We had nine presents left to us by our Special Ops. I gave PVC very little instruction, but he did a good job (other than being slow as molasses). I was glad to see the variety of rocks and especially glad to that they brought Gibraltar.

    11s – Start with 10 bench presses on the north side, carry the rock up and over to the south side and do a man-maker. Then 9 bench presses and 2 man-makers…..yadda, yadda, yadda…we did this for 10 minutes. YHC got to 5 bench presses and 6 man-makers.

    At this point we had to hustle. YHC challenged the pax to get back to the rock pile before him. Boo succeeded. Drop of the rocks and Horses to the Stable back to the flag.

    NMM

    • Great job by Pool Boy, Mayhem, and Buxton during the warm-up. They all led like champs. Looking forward to some fresh Qs.
    • The Bleacher pull-ups were fraught with danger.
    • I concur with Hoke’s sentiments regarding the clock merkins.
    • It’s not really 11s unless it involves burpees or man-makers. It’s also not 11s if you don’t finish. That’s on me.
    • Don’t worry, Triple is as handsome as ever. His dust up with Rudy’s caterer left him none the worse.
    • Guys pushed hard at the end. So good seeing guys with their hands on their knees or in surrender cobra when we finish.

  • 12° on December 1st – from Hokie

    I awaken to the sound of cold wind and regretted signing up to Q on the Lakefront

    As I got out of the car, at 0515, I was greeted by 12° air temps and blasts of cold with 120 mph winds coming off Lake Pontchartrain, so I got back in my car to wait on Pax to arrive.

    I will call my mechanic today as my car said the temperature was 46° but i know better having just been out of the car.

    As 0528 came along 8 additional pax emerged from vehicles including Chootem posting Downrange from Katy

    Rudy was heard by the Q saying something to the effect of “a nice Q might consider going to the other side of the levee”

    At 0530 nine of us moseyed up and over the levee to retreat for coverage and wind protection

    As we hid behind the levee the Disclaimer was given and we did 12 SSH to help the blood start flowing. When we stopped at 12 Q was questioned as to the rep count and YHC welcomed folks to December

    Next 12 slow Merkins

    The 9 of us then spent the next 5 minutes enjoying Bernie Sanders up the levee and run down. After 5 minutes 12 burpees

    4 more minutes of Bernie and then 12 burpees

    3 more minutes of Bernie (for a total of 12) and 12 more burpees

    We then posted on the street and YHC gave a suggestion we be courteous for those still sleeping and remain aware of our voices

    12 more burpees then lunge to next light pole and hold people’s chair waiting on six

    12 burpees and 12 side lunges then Bernie to next light pole and hold people’s chair waiting on six

    12 burpees, 12 side lunges & 12 Imperial Walkers and lunge to next light

    12 burpees, 12 side lunges & 12 Imperial Walkers, add 12 merkins and mosey to the base of Canal

    Bernie up Canal, mosey to Lakefront and 12 plank jacks

    Mosey to flag and 12 Squats will get us to 0615

  • From Silence to Mayhem-2 – from Mahatma

    10 pax, including an FNG (Kyle) gathered to start the road to recovery – from the gluttony of the extended Thanksgiving weekend. No doubt YHC was confident it would not be a solo calorie burn as Hokie texted his committed presence while in route. After a quick disclaimer and a short mosey to an opening just of the track there was a quick stretch and warm up.

    Then to the surprise and delight of the pax, YHC gave calming instructions that for the next 10 minutes the work would be in silence, simply follow whatever exercise YHC was performing – SSH – Vups – Merkins – Squats – Burbee – Mnt Climbers – Toy Soldiers – LBCs continue to rinse and repeat as YHC continued.
    Complete mosey to the rocks, get one and line up for Indian Walk to the Hill.

    Split up 1/2 & 1/2 – drop rocks on either side meet on top for the instructions. It started as a 1771 where 2 exercises were to be done crossing to either side each time crossing either perform 5 merkins or 3 burpees – YHC intended for 3 rounds that included a bear crawl around the base yet his ability communicate clear instructions was a clear failure and slice of humble pie. The pax vocalized this clearly yet attempted to follow the folly of Mayhem even to give it a 2nd try. YHC accepts the failure as a learning experience and challenge to come up with better plan for a future beatdown!

    Grabbing our rocks we headed to the pavilion YHC spirts were lifted as comments were made that he came close to other highly respected HIMs who try to implement creative pax activities therefore taking our comfort zones to new levels. (Mahatma’s Mayhem will return for a 3rd attempt!)

    5 box jumps followed by a burpee x 5. Fast Tax was determined to put perform the pax by increasing his burpees with each round so 5BJs 1 Burpee then 5BJs 2 Burpees and so on……hard charger!

    25 leg lifted rock chest press
    20 WII sit ups

    Return the rocks.

    COT Kyle was tagged with the name “Mayhem” in honor of him holding his composure and seemingly gleefully for a return!

    Prayers or gratitude, grace and humility of service.