F3 New Orleans

Tag: Hokie Pokey

  • 15’s & Release – from Hokie

    YHC finished hanging drywall on Saturday AM at 1100 and looked and saw a Q-less Renaissance on Sunday but would not HC

    YHC finished working at Charlie’s on Saturday PM at 2300 and looked and saw a still Q-less Renaissance on Sunday but still would not HC

    YHC got up at 0530 Sunday AM and looked and saw a still Q-less Renaissance on Sunday and decided to step up and HC

    As 0630 approached six pax, including Smooth, in from Spain; new pax member, Wapner; our N’antan, Fraq; PVC & MacGyver.

    We started with a disclaimer and welcome and Warmorama of SSH x 20, Slow Vigodas x 10 and grass grabbers x 15. While warming up 2 additional pax, Abacus & Vagabond, arrived.

    The THANG –

    15’s
    15 Burpess & 15 Mountain Climbers
    Then Mosey to Green box and
    15 American Hammers & 15 big Boi sit up

    Run back to NOMA

    repeat with round of 14’s 14 & 14 mosey to green box 14 & 14, mosey to NOMA

    Rinse and repeat for rounds of 13, 12, 11….

    At 0710 we gathered around “the bacon” for 25 “foot release” squats (squat to seated position and lift knees as high as possible) & 25 hand release merkins

    At 0714 we went up the stairs to “enjoy” Sunday Mornings against front wall of NOMA

    At 0715 we gathered for countarama, nameorama, announcements & prayer.

    Thank you for the opportunity to lead

  • Uptowner Battle Frisburpee 11/18/2022 – from Fast Tax

    Admittedly, YHC was a minute late to the AO…thanks to War Eagle for kicking things off.
    Warmups were held in the middle of the field:
    Grass Grabbers
    SSH
    Hairy Rockettes
    Toy Soldiers
    Peter Parker
    Crab Merkins

    To kick things off post-warmup, on this crisp Game Friday, we began with Red Barchetta.
    Designed to get the heart rate up, much like the song by Rush of the same name, the Red Barchetta begins with PAX lining up on the end zone. The following can be done OYO or planking to wait for the six after each dash (we did it OYO): 100 Yard Dash then 100 SSHs, run back to start point; 75 yard dash then 75 mountain climbers, run back to start; 50 yard dash then 50 LBCs, run back to start; 25 yard dash then 25 Merkins, run back to start; 10 yard dash then 10 burpees, run back to start.

    With 25 minutes left, it was Battle Frisburpee time.
    Team 1 – Tiny Dancer, Fast Tax, Scantron, Triple Shift, and War Eagle
    Team 2 – Bogey, Cyber Cajun, Pool Boy, PVC and War Eagle
    War Eagle switched sides halfway through while Hokie and Vagabond were on injured reserve and couldn’t play.
    Team 1 carried the day winning 4-3.
    With game over, we headed to COT for name-o-rama, announcements, intentions, and prayer.
    Thanks for the fellowship! SYITG

  • Is there a wind block anywhere? – from PVC

    Trying to keep warm on a crisp 45 degree morning with a constant 15mph wind

    Warmorama:
    Low slow squat, Grassgrabber, Abe Vigoda, Imperial walker, Hillbillies, Peter parker, Arm circles, Parker peter

    Exercised at the corners of the end zones: Merkins then sprint to other corner, Big boy sit ups, Sprint and lunge, sprint and side straddle hop for 2 rounds

    Met at center of the field to play a ring of fire frisbee with 2 burpee penalties. Quite a challenge with the winds. Lots of burpees to be had. Side straddle hops while not active throwing or catching the frisbee. The Golden Glove goes to Cyber Cajun, I can’t remeber him ever dropping one.

    Coolorama:
    Low slow squat, Grassgrabber, Abe Vigoda, Imperial walker, Hillbillies, Peter parker, Arm circles, Parker peter

    COT

  • Ultimate 5K – from Klinger

    Ultimate 5k

    Today was the first use of what I called “Klingers revenge” but sounds better as the Ultimate 5k

    16 people showed up got a quick warm up with some merkins and side straddle hops
    Followed by some movement prep
    Work out follows
    100m run
    10 merkins
    100m run
    10 burpees
    100m run
    10 squats
    100m run
    10 big boy situps
    Times all that by twelve and you get the ultimate 5k
    I knew it would be super challenging and some big kudos to our regular over achievers making us all look bad Hawgcycle Mahatma and Rudy

  • Building the Bums – from Triple Shift

    I recently read an article about the importance of strengthening our glutes and hamstrings (BUM as they say in the U.K.) or sometimes called the posterior chain for all you Kinesiology wannabees….Bogey. Specifically, strong bum muscles contribute to better posture, prevents hip osteoarthritis, and reduces the likelihood of chronic low back pain, knee pain and hip pain. It’s not complicated, having strong bum muscles makes physical movement easier and, just to be totally honest, they are nice to look at on the opposite sex.
    https://theconversation.com/glute-force-why-big-strong-bum-muscles-matter-for-your-overall-health-190978
    So, with that in mind, I crafted a workout to focus on the bum and to remember Veterans Day by having the number 11 sprinkled throughout the workout.

    WARMUP
    There was a great deal of mumble chatter this morning with a steady drizzle and windy conditions. I gave the disclaimer and reviewed the F3 mission statement with the PAX and headed off to the Children’s Museum. Reverse Plank for the Six. To loosen things up I had the PAX focus on good squat / side lunge form. We held those positions for 5 – 10 seconds each x 5. Lots of mumble chatter and hiking up of shorts!
    Forward Arm Circles x 11. Arm Wave x 5. Reverse Arm Circles x 11. Michael Phelps x 5. Pretzel Arms x 11
    Hand release Merks (no worming allowed) x 20. – Huge crowd pleaser!

    THE THANG
    We headed across the street over to the rut filled field next to the exercise station.
    Genuflect across the field (1 kneel down followed by a lunge for each leg. Increasing to a max of 10 kneel downs and 10 lunges for each leg). Reverse Plank for the Six
    Bearpees to get back (4 hand touches on a bear crawl followed by 1 burpee. 8 hand touches on a bear crawl /2 burpees and so on until you reach 40 hand touches and 10 burpees. Reverse Plank for the Six. No mumble chatter…I guess I’m doing something right.

    THE THANG 2 – Mosey back to the Peristyle Benches for our BUM work. Reverse Plank for the Six
    Glute Bridge (Figure Four) x 11 IC
    Bulgarian Split Squat x 11 IC
    Glute Bridge (Figure Four) x 11 IC
    Bulgarian Split Squat x 11 IC
    Frog Pump x 11 IC
    Donkey Kick x 11 IC
    Monkey Humpers x 11 IC
    Alternating Supermans x 11 IC
    Frog Pump x 11 IC
    Mission Impossible for last minute

    Countoff, Namerama and COT. Welcomed FNG Hoffa and Animal from F3 Jacksonville! Prayers of gratitude that we got up today and did something hard. So blessed for the opportunity to lead and to call you my F3 NOLA brothers!

  • Blimps on the Bayou – from Triple Shift

    YHC has been out of the Q game for quite a while. In fact, the last time I led a beatdown was over 4 months ago. I’m not sure why that I haven’t contributed to the betterment of the PAX but I would put laziness and a consumerism mindset at the top of the list. Yes…it happens to all of us!

    WARMUP
    As I have gotten older, jumping straight into an intense “warmup” creates more problems than it solves so I decided to do something a little different. More tempo and less reps.

    Hold a deep squat position and recover x 2. Rotate hips left then right. Hold deep a squat position and recover. Perform some self love. Now that we are “warmed up”, SSH x 31. Forward arm circles x 10, arm pretzels x 10, reverse arm circles x 10. Tempo squats x 15, tempo front lunges x 10 and tempo side lunges x 10.

    THE THANG
    With the approx. 2.65 miles of running we did yesterday at Hawg’s rock around the clock beatdown, I realized that running sucks BUT….it is super helpful to get stronger. So, to get more running in, I recycled a similar workout that King Kong brought out a couple of years ago. Start off with 50 rocky Balboas at the NOMA steps and then run to the first lamp post and perform 5 burpees and 10 Red Sun/Yellow Sun Supermans. Once that was completed, run back to the steps of NOMA and perform 50 Rocky Balboas and then run to the second lamp post and perform 10 lunges (2 is 1) and 10 Supermans. Once that was completed, run back to the steps of NOMA and perform 50 Rocky Balboas and run to the third lamp post and perform 15 Imperial Walkers (2 is 1) and 10 Supermans. You get the idea! A lot of running and Supermans and picking up the six.
    Once we finished that set, we performed 15 body rows on the hand rails and 20 LBCs in cadence. With less than 10 minutes left, we headed to the back of NOMA for a modified Sunday Morning. 10 Supermans, 5 donkey kicks and 1 BTTW x 5. Head back to flag and stretch for 90 seconds.

    COUNTOFF, NAMERAMA AND COT
    Thankful for the bright sun this morning and the extra 60 minutes of sleep! Led us in prayer for all the PAX that are on IR and the ones who are suffering with loss. Honored to lead and have a front row seat to see Abacus, Hokie Pokie, and Catfish grind it out.

    The bravest sight in the world is to see a great man struggling against adversity.
    Lucius Annaeus Seneca

  • #F3Counts – from Hawgcycle

    Conditions: Perfect – Clear and 65 degrees. 83% humidity. Wind from the ENE at 4 m/h

    Pax: Belloq, Fastest of Taxes, Glitter Balls, HG, Heisenberg, Hokie, Mahatma, Pool Boy (FNG), Tiny Dancer, Triple Shift, Vagabond, War Eagle, YHC

    Warm-Up
    • SSH x 30; Imperial Walkers x 20; Don Quixote x 10; Low Slow Squats x 15; Merkins x 10; Peter Parker x 15; Parker Peter x 15
    • Bat Wings: Forward Arm Circles x 20; Reverse Arm Circles x -2; Seal Claps x 20; Overhead Claps x 20, Moroccan Night Clubs x 20

    The Thang

    Animals on Parade (20 Yards Each) – Bear Crawl, Crab Walk, Leap Frog with Partner, Inchworm, Kong

    Mosey to the Rock Pile and select a rock.

    Counting Exercises
    • 2 count Rock Merkins x 15
    • 4 count Squats x 10
    • 6 count Catalina Wine Mixers with feet on rock x 10
    • 8 count rock builders x 10
    • 10 count Squat-Curl-Press-Curl-Squat x 10
    • 12 count Around the World Lunges x 10

    Mosey back toward the flag for Rock Toss – Partner up and chunk the biggest rock you have back and forth over the fence to one another. About 5 minutes.

    Return rocks to the Rock Pile and do 20 reps of Crunchy Frog

    Horses to stable back to the flag

    NMM
    • Welcome to our FNG Pool Boy Eh’d by Glitter Balls.
    • It was great to see Vagabond back out there. True to his name he kind of wandered around the playground.
    • I left the SSHs one short this morning. Off my game.
    • I knew Bat Wings was a #CrowdPleaser, but I didn’t realize how much. Mahatma made his disdain known just in case anyone was wondering. I had planned to go even further, but I was satisfied once Triple and War Eagle started jawing at each other about perseverance and form.
    • Fracsac and Bolt weren’t in attendance, so I felt fine calling Moroccan Night Clubs. Dancing was highly discouraged, although Tiny Dancer flashed a little preview of what he is capable of. Frac is not in the same league, but who is?
    • There was discussion as to whether crabs and inchworms are animals. The answer is yes. An animal is any living organism that feeds on organic matter, typically having specialized sense organs and nervous system and able to respond rapidly to stimuli. Basically, if you can pronounce it and it ain’t a plant or toe fungus, it’s an animal.
    • My 12 year old daughter has been mopping the floor with me at Equations – a math game she plays at school that involves a bunch of dice, numbers, operations, solutions, etc. I need to practice my counting skills. Hence the different cadences. IN
    • The Rock Toss was an oldie but a goodie. I’m pretty sure I am going to be feeling it over the next couple of days. No one ended up with dog feces on their face today. That’s always a win.
    • At one time I had the password to the F3 NOLA Twitter Account. Unfortunately I am now locked out, because there are some movie trailers I would like to post. Back when I had access it was common for different regions to tweet out the number of pax that posted that day and hashtag it with #F3Counts. It was a pun. I probably don’t need to explain it. A lot of people didn’t realize it was used to post actual counts. So you would often see it used when someone would post something meaningful about F3. They may have missed the pun, but they understood the important part. F3 has value. It is significant. It counts. That fact was on full display today. We had a new guy post. He was invited by a man that has been posting for two months and already realizes that everyone needs this. We had a few guys too injured to do the full bootcamp. They showed up and did what they could because they realize how important it is. We had a recent kotter that realizes he needs it again and is committed to returning. He held up his commitment this morning by starting the second week of his return. I had friends there today that I have been sharing the morning with for 5, 6, even 7 years. Where else do we get that? The physical fitness is significant. More significant are the friendships. And even more significant is the spiritual growth and the opportunity to be a part of something. Sometimes we have trouble keeping up, sometimes we have to modify, and sometimes we get off cadence. But it’s good to know we can rely on F3 to be there when we need it. Let’s do our part to make sure F3 always Counts.

  • Fitdeck – from Heisenberg

    On Saturday YHC learned the site Q, FracSack, would be down range on Sunday taking the M and 2.O to a concert by a band named BlackPink in Houston. Evidently, BlackPink is a South Korean girl group.
    I was pleased to be greeted by Hokie and Belloc. Belloc still under doctors’ orders, left to get in his steps. So Hokie and I faced the bacon and started the warm-up.
    Warm Up – Imperial Walkers, As we were completing the Imperial Walkers in the distance, we saw Surge carrying what appeared to be two thermoses. Hokie thought maybe Surge had coffee and water. But, evidently, the dark thermos was a kettlebell. Grass Grabbers, Side Straddle Hops.
    The Thang – FitDeck
    What is a Fit Deck? – Featured on Season 5 of SharkTank – FitDeck is a 56-card deck featuring bodyweight exercises designed for a whole-body workout routine. It was created by Phil Black, a Navy Seal, and Columbia Business School graduate. Per my Amazon order history, I purchased it in 2008. Evidently, Phil was unsuccessful in getting a shark to invest, and FitDeck is no more. This was probably the 2nd time using the FitDeck.
    These were the exercises we completed. All were done in cadence or for a set time or distance determined by YHC.
    Kick Backs, Crunches, Wide Squats, Belly Angels, Bear Crawl, Lizards, Oblige Bridge, Diamond Merkins, Crab Crawl, Side Leg Lifts, Side Crunches, Star Jumps, Wall Sits, Half Sit Ups, Fire Hydrants, 8 Count Body Builders, Flutter Kicks, Lunge Walk, Squats, Arm Rotations, Reverse Crunches, Superman, Chasing Rabbits aka Mountain Climbers, Reach Ups – two-handed Dying Cockroach,
    With a few minutes to go, we headed to the back of the museum for the mandatory Sunday Mornings.
    Sunday Mornings x 5

    COT
    We had special intentions for those that are healing and hurting and Surge’s Mother-in-Law and her cancer treatment.

    Coffeteria at PJ’s, where we were joined by Triple Shift.