F3 New Orleans

Tag: Hokie Pokey

  • 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.

  • 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!