F3 New Orleans

Tag: Hokie Pokey

  • 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.

  • BALL BUSTER – from Fast Tax

    Nine PAX braved the spooky gloom on All Hallows Eve and joined YHC at Rock City.

    Warmups were a sprinkle of typical moves with a few Fast Tax favorites: Grass Grabbers, SSHs, Manatee, Swan Dives, and everyone’s favorite – Crab Merkins.

    Sufficiently warmed, we picked out our medium to heavy rocks (except War Eagle) and lined up along the sidewalk for the morning’s first exercise – Hair Burners. Hair Burners is essentially the pushing of a rock ahead of you while bear crawling.

    Next up in the morning’s festivities was Welsh Dragons.
    Remain in plank position the whole time. Bear crawl forward 4 steps, do 1 merkin, 1 plank jack, and tap the BACK of each shoulder 1 time. Repeat adding 1 rep to each exercise each time – bear crawl forward 4 steps, do 2 merkins, 2 plank jacks, 2 sets of back of shoulder taps… etc., repeated until we passed the sidewalk.

    Picking up our rocks, we circled up for Captain Thor – An ab exercise done in a 1:4 ratio OYO, 1 big boy sit up to 4 American Hammers.

    Without further ado, the time that PAX had eagerly awaited had come to pass – the introduction* of BALL BUSTER.

    Ball Buster (credit to Mahatma for the naming idea) is a combination of Capture the Flag and Dodge Ball, except there are no boundaries. PAX form two teams. Each side has a blue ball (referred to as the Flag), which must be positioned at a pre-identified location on each team’s base and each PAX on the team is given one non-blue ball. The object is to steal the opposing sides blue ball (i.e. their flag) and bring it back to your base. The team scored against has to do three burpees.

    Similar to dodge ball, PAX can use the ball to hit or “tag” an opposing player or block an incoming ball. If you are hit, or the person you are throwing at catches the ball, you have to immediately drop your ball and do two burpees or five merkins.
    PAX can only hold one ball at a time. In order to pick up the flag, you must drop the ball if you are carrying one. You can pick up a tagged PAX’s ball and throw it away, but only after dropping your own.

    However, when carrying the opposing team’s flag, it can be strategically used as a regular ball to hit or tag an opposing player. If the opposing team retrieves their flag (b/c the carrier was hit and had to drop the ball), it must be brought or thrown back to base and placed in the same pre-identified spot. A player cannot just run around with the Flag in their possession (Bogey).

    Halfway through the game, the teams should switch sides.
    Optional Rule: A team cannot score unless their own Flag is at their base. For example, if YHC captured the opposing team’s Flag, I cannot bring it back to my base unless my Flag is already at my base, i.e. the opposing team does not have it.

    Having dispensed with the game rules, play commenced.
    Team 1: Bogey, Hawg Cycle, Mahatma, Hokie, Cyber Cajun
    Team 2: Hand Grenada, Fast Tax, War Eagle, Tiny Dancer

    Even with Team 1’s penalty for hiding the ball in Bogey’s shirt, Team 1 still carried the day winning 3 to 2.

    With time running out, we headed to COT for Name-o-rama, announcements, intentions, and prayer.

    Thanks for the fellowship!
    SYITG

    * Technically a re-introduction since YHC debuted it a month prior to a small group of 6 PAX.

  • Not going to follow the rules – from Mambi

    Met at the normal meeting place.
    Gave the disclaimer and instructed PAX to head to the middle of the football field at Pontiff.

    Hokie and Belloq separated from the group for a recovery workout.

    A line from Fracsac’s BB, “Warmup with the regular stuff.”

    Mosey to the nearest bench area. For Left step-ups, dips, and right leg step-ups. 16,12,8,4 reps.
    Mosey to the front of the Gym (or back side) calf raises 3 different ways, merkins, 3 different ways. 16,12,8,4 reps.
    Mosey to the next bench area. Deconstructed Burpee 3 different parts, Mary, 3 different exercises. 16,12,8,4 reps.
    Mosey back to football field. Finished with suicides and a long sprint the length of the football field.
    COT

    Thank you everyone for posting and for your thoughts and prayers.

    One night I dreamed a dream.
    As I was walking along the beach with my Lord.
    Across the dark sky flashed scenes from my life.
    For each scene, I noticed two sets of footprints in the sand,
    One belonging to me and one to my Lord.
    After the last scene of my life flashed before me,
    I looked back at the footprints in the sand.
    I noticed that at many times along the path of my life,
    especially at the very lowest and saddest times,
    there was only one set of footprints.
    This really troubled me, so I asked the Lord about it.
    “Lord, you said once I decided to follow you,
    You’d walk with me all the way.
    But I noticed that during the saddest and most troublesome times of my life,
    there was only one set of footprints.
    I don’t understand why, when I needed You the most, You would leave me.”
    He whispered, “My precious child, I love you and will never leave you
    Never, ever, during your trials and testings.
    When you saw only one set of footprints,
    It was then that I carried you.”

    God Bless.

  • Wally Sprint/Ruck – from Hokie

    9 Pax enjoyed the morning

    4 enjoyed the track led by PaiGow and 5 walked aimlessly through the neighborhood at a variety of speeds

    Strollers: Belloq
    Boo Boo
    Hokie
    Klinger
    McGyver

    Runners: Mambi
    PaiGow
    PVC
    Two Yutes

  • Burpeepalooza – from Bolt

    An empty Q sheet required the site AO to take charge and ensure the PAX got their promised burpee count on this brisk Friday. Disclaimer given and mosey to the field for warmorama, Rapper’s Delight edition. The concept would be simple: musically driven burpees with various exercises between the chorus followed by various modes of movement. The execution, however, was severely hindered by War Eagle incessantly working only his jaw and Bogey—well, being Bogey. Despite the PAX’s best efforts, my iWatch said the beatdown was satisfactory and SOME of us completed 137 burpees.
    Mosey to flag and circle up for “cool down” which according to SOME people was NOT: Al Gore long enough for Bogey to bitch about it followed by one minute of dying cockroaches and finish with a plank for less than a minute because War Eagle “claimed” time was up.
    Proud to b part of this group and appreciate you men!
    “Roxanne” by The Police–“Roxanne”/Imperial Walkers
    Bear crawl 10 yards
    “Red Solo Cup” by Toby Keith–“Cup” and “Up”/Alternating Reverse Lunge
    Crab walk 10 yards
    “This is Who I Am” by Third Day–“This is who I am”/Bunny Hops
    “Black Betty” by Ram Jam–every “Black Betty”/Toy Soldiers
    Bunny hop yards
    “Peaches” by The Presidents of the USA–“Peaches”/Squats
    Broad jump 10 yards
    Flower” by Moby–burpees on every “Down”/SSH