F3 New Orleans

Tag: Hokie Pokey

  • Around the World and Back Again – from Baywatch

    Warmup:
    1. SSH
    2. Mountain Climbers
    3. Hillbillies
    4. Grass-grabbers

    And so it began at the first workout station. 3 PAX, 3 stations, 2 rounds. Dips, rail jumps, and 12 burpees for a timer.

    Mosey to the next spot. Same deal. 3 PAX, 3 stations, 2 rounds. BBS, shoulder taps, and run a loop as the timer.

    Mosey to the bleachers along the soccer field. 2 rounds of chair dips (20 each round) and Bulgarian Squats (10 per leg).

    Back to the running trail and my personal favorite—Bataan Death Crawls. In short, this is bear crawls in Indian Run formation with burpees…the most fun you can have standing up! We did this for two full rotations and then continued our mosey to the next exercise station.

    Back to the 3 PAX, 3 stations, 2 rounds. Flutter kicks, dying cockroaches roaches, and 30 steps ups as the timer.

    Then we moseyed back to the flag. Total mosey was 1 mile.

    Thank you to Fracsac and Hokie for joining me. Always a pleasure gentlemen.

  • Tabata with RESPECT to SLT ~ Safe travels Vag – from Hokie

    Saturday evening an urgent plea was sent by Vagabond as he was called out of town on some unexpectant travel.

    By the pure Grace of God, YHC responded before Bay Watch or Frac had the opportunity.

    Sunday morning came and I was greeted Catfish and Heisenberg, then Frac came rolling in hot (no surprise there!)

    Disclaimer was made before warm o Rama while “Facing the Bacon”
    – 15 SSH (IC)
    – 15 Cherry Pickers (IC)
    – 12 Windmills (IC)
    – 12 Arm Circles Forward (IC)
    – 12 Arm Circles Backward (IC)

    Tabata #1 – Legs
    4 rounds, work for :20, rest for :10…. as we were starting this round we were pleased to see Bay Watch appear with Tunes for our Tabata
    – Squat jumps
    – Calf Raises
    – Low slow Squats
    – Box Jumps or Step Ups
    – Lunges
    – 8 count body builders in Respect for Catfish
    – Burpees in Respect for Frac

    Tabata #2 – Arms
    4 rounds, work for :20, rest for :10
    – Dips
    – Incline Merkins
    – Decline Merkins
    – Overhead Claps
    – Shoulder Taps
    – 8 count body builders in Respect for Catfish
    – Burpees in Respect for Frac

    Tabata #3 – Abs/Core
    4 rounds, work for :20, rest for :10
    – LBC
    – Flutter Kicks
    – Freddy Mercury
    – box CUTTER’S
    – Hold a low plank
    – 8 count body builders in Respect for Catfish
    – Burpees in Respect for Frac

    There was some mumblechatter that possibly the Q forgot Sunday Mornings and “we better not finish late for coffee” but alas “Halt” was heard and we went to the front of NOMA to close with 1 minute of Sunday mornings

    COT
    – Prayers were lifted for the upcoming relocation of Bay Watch to Jackson, MS; for his house sale, and his house hunting.
    – Prayers were lifted for the Frac and his upcoming trip to Vegas this Wednesday through next Monday to connect with his siblings in support of his sister who just lost her husband unexpectedly

    I was a little dissatisfied with this Q, as possibly being a little too easy, so I will try it again this Tuesday over at Best Bank Batture with some modifications.

  • Murph Training II with a Triple Double – from Hokie

    It is important to remember The Murph Challenge is more than just a workout. It is a tradition that helps push us, humble us, and allows us the opportunity to dedicate a bit of pain and sweat to honor LT. Michael P. Murphy (SEAL), a man who sacrificed everything he had for our freedom. Join us this year as we continue to help keep his legacy alive through The Murph Challenge with F3 NOLA.

    After a long intro and a short warm up we started

    Round 1 – 2 minutes
    1 pull up
    2 push ups
    3 squats
    REST for remainder of two minutes

    Round 2 – 2 minutes
    2 pull ups
    4 push ups
    6 squats
    REST for remainder of two minutes

    Round 3 – 2 minutes
    3 pull up
    6 push ups
    9 squats
    REST for remainder of two minutes

    Round 4 – 2 minutes
    4 pull up
    8 push ups
    12 squats
    REST for remainder of two minutes

    Round 5
    5 pull up
    10 push ups
    15 squats
    REST for remainder of two minutes

    Round 6
    Two minutes of “Bernie/ Quaddrapheilia” on the levee

    Rounds 7-12
    Rinse & Repeat

    Rounds 13-18
    Rinse & Repeat Except close with 4 minutes of quadraphellia!

    Thanks to Mahatma for bringing the tunes!

    Thanks to Triple for a DOUBLE FNG Day!!!

    Welcome Dr. Doolittle (Daniel Lagarde 37)and Cintas (Mike Reynolds 61)

  • Hogs Breath Last Stand – from Hogs Breath

    This was YHC last Q before I left out for a six month deployment. YHC meant to give a much more advance notice, but alas I didn’t send out a slack notification till Sunday night at about 5:30pm. So I was not expecting a decent turnout as I pulled into Heritage park [The 007] at 5:20am Monday. However, I was pleasantly shocked as I saw a gaggle of Northshore and Southshore pax already waiting on me!
    As I planted the shovel-flag I welcomed everyone and explained the 007 got it’s name from “Live and Let Die” James Bond movie, which had a boat chase filmed on adjacent Bayou Bonfouca.

    Disclaimer: Given

    Warm Up
    We began right off the back with a “Waterfalls Tunderstruck” all the pax formed a circle of pain around the shovel-flag and began SSH of Imperial Walkers. YHC turned on AC/DC’s “Thunderstruck” and upon the first ‘thunder’ began to do burpee’s. Once the next ‘thunder’ was sung the pax to the right began burpee’s. This repeated in a waterfall fashion. Unfortunately Fletch, Einstein, and Pass Interference all got stuck doing burpee’s during the long instrumental breaks!
    To stretch our backs out we then did 8 IC Abe Vigoda

    The Thang
    Mosey to the coupons,
    We then did a coupon exercise completely made up on the spot! A row, a curl, an overhead press, then a squat for 1 rep. We then did 8, despite Hokie claiming that YHC had “pissed someone off….”
    Then mosey with our coupons to the playground, where we did 8 of the above ‘crazy eight’ then 8 pull-ups. YHC said to do 3 rounds of this, but got a little over-zealous and lost count, so YHC alone did an extra set of pull ups.

    Then we did a coupon walk to show off all the 007 has to offer. We walked along the water’s edge to the West towards Palmettos restaurant. YHC said upon every bench we would do 3 weighted step-ups. And at every “cleat” we would do 3 squats. But no-one spoke nautical so we didn’t understand what dock cleats were… and there are no actual dock cleats instead boats are expected to moor up directly to the pylons. So YHC would just randomly call out squats at various landmarks, whether it be a BBQ grill, a light post, a corner of the sidewalk. The walk provided for lots of mumblechatter and for Murdock to get to know many of the other paxs.
    Upon the round-trip coupon walk, we dropped the coupons back to their resting place.
    With only 5 mins left, we normally would preform some Mary. However, wanting to showcase the AO, YHC had everyone preform a series of bearcrawls / backward runs around the circular sidewalk in front of the amphitheater. The benches would be the marker for the bearcrawl or the backward run.
    Completed at the shovelflag

    Ended with COT and Coffeteria at Starbucks.

    Gentlemen, it has been a true honor to beat myself down with y’all. This is an amazing organization which I will truly miss for the next six months. Y’all have kept my sanity during these last few years. All the way to Coffeteria where I received numerous offers to help out my family while I’m away, I am humbled it be amongst the shadows of such great men!

  • The Mental Battle – from Hokie

    Thank you Bogey
    Boo Boo
    Hokie
    Mahatma
    Pillsbury
    PVC
    Rougarou
    Tenderloin
    Triple
    War Eagle

    For joining me as we focus on The Mental Battle

    Another year is upon us and in the tradition of F3, another March Mental Battle Month!

    SSH x 18 – LA ranked 18th Highest Prevalence of Mental Illness 2021

    Imperial Walkers x 22 – vets/day who lose the mental battle – 22 veterans commit suicide EVERY DAY.

    Burpees x 10 – 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. After all three sets are complete, if you have time repeat sets until time is up.

    Round 1 – bear crawl timer

    50,000,000 adult Americans experienced mental illness in 2021

    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 – Run backwards across field timer

    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 Stars each leg (2 is 1)
    160 burpees

    Round 3 As a group

    65% of employees find it hard to concentrate at work due the environment at work.

    Over 60% of youth with mental illness do not receive treatment.

    Over 60% of employees feel they don’t get paid enough to save for an emergency fund.

    130 LBCs
    120 Box Cutters
    120 Flutters

    I hope you have someone to share among the Pax your mental battles or those of people around you,. This is honestly more important than the workout.

    Again, 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.

  • Let the Murph Training Begin … and Happy 4th HIMversary to me – from Hokie

    I am grateful to Bay Watch
    Big Willie
    Cheese steak
    MacGyver
    PVC
    Scooter
    Triple Shift
    Wife pleaser

    For joining me for our 1st The Murph training for this upcoming Memorial Day

    It is important to remember The Murph Challenge is more than just a workout. It is a tradition that helps push us, humble us, and allows us the opportunity to dedicate a bit of pain and sweat to honor LT. Michael P. Murphy (SEAL), a man who sacrificed everything he had for our freedom. Join us this year as we continue to help keep his legacy alive through The Murph Challenge with F3 NOLA.

    After a long intro and a short warm up we started

    Round 1 – 2 minutes
    1 pull up
    2 push ups
    3 squats
    REST for remainder of two minutes

    Round 2 – 2 minutes
    2 pull ups
    4 push ups
    6 squats
    REST for remainder of two minutes

    Round 3 – 2 minutes
    3 pull up
    6 push ups
    9 squats
    REST for remainder of two minutes

    Round 4 – 2 minutes
    4 pull up
    8 push ups
    12 squats
    REST for remainder of two minutes

    Round 5
    Two minutes of “Bernie/ Quaddrapheilia” on the levee

    Rounds 6-10
    Rinse & Repeat

    Rounds 11-15
    Rinse & Repeat Except close with 4 minutes of quadraphellia!

    YHC thanks you all for 4 great years of F3. I love you!

  • The Wally Ladder – from Fracsac

    The Wally Sprint is one of the most undervalued AOs in the region. YHC decided to step up and take the Q. The following was outlined, following the disclaimer:

    1 mile warm up

    Ladder work:

    100 meter race pace
    100 meter recovery

    200 meter race pace
    100 meter recovery

    300 meter race pace
    100 meter recovery

    400 meter race pace
    100 meter recovery

    Down the ladder and back up until time runs out.

    Welcome to our FNG – Welcome PVC!

    COT

    Good Stuff!

  • I got you buddy – from Bogey

    Brief warmup…
    Grass grabbers-10/AB-10/Squat Twist-10/SSH-20/AC for&back-10ea/PePa, PaPe, MC-10ea.

    To the gym…
    20-Merk/Calf raises/Monkey H. then a lap
    15-….
    10-….
    5-…

    To the Pavilion
    Rt leg step up-15/Dips-15/Lt leg step up-15/Dips-10/Rt leg-10/Dips-10/Lt leg-10

    Peoples Chair – 30sec/30 sec w/ air curls

    To the rock pile…
    All with rock
    15-Curls/Rows/Ov. Press/Triceps
    10-…
    5-…

    Frisbee Toss game

    COT

    Gratitude!

  • Tulips at the Renaissance – from Fracsac

    YHC was way off mission for a couple weeks and knew the best way to kick off the get right campaign was by taking the Q at the Reni.

    Vagabond, Hokie, Heisenberg and MacGyver joined YHC just to see what was in store….but they knew…

    With the Tulips in bloom, this was the ideal opportunity to share some fun facts about these highly sought after perennials.

    Warmup was typical stuff, like SSH, AV, GG, and AC. Threw some IW in too. Finished with 10 x 8 count Body builders.

    Mosey to the Tulips. 10 burpees OYO.
    Fun fact, tulips only bloom for 3 to 7 days, so we did 3 minutes of embrace the suck:
    7 SSH, 7 Merkins and 7 jump squats (AMRAP)

    If you ever run out of onions, use a turnip bulb. It’s edible. That was a very useless fact….
    EMOM 10 Burpees x 5 minutes

    Mosey a little further down. Tulips come from Central Asia (not Holland) and the word comes from the Turkish word for “turban.” I guess the tulip looks like a turban. Another Embrace the suck x 3 minutes.

    Mosey to the singing oak.
    EMOM 10 Burpees x 5 minutes
    If you ever need color in your dish, use tulip petals. They’re edible.

    Mosey back to the Tulips. How many petals on a Tulip? There are 3. It looks like 6 because the sepals are very similar to the petals.
    EMOM 10 Burpees x 3 minutes.

    There are approximately 150 species of tulips, and we completed 150 burpees total….

    Head toward the back of NOMA. What’s the only color of the rainbow that does not truly exist in Tulips? MacGyver guessed blue and he was right!

    3 minutes of Sunday Mornings.

    Back to VSF for COT.

    100% attended Coffeteria!

  • Day One of Lent – from Boo-Boo

    Five PAX braved the 48-degree, post-Mardi Gras gloom to start Lent off right! Disclaimer given and mosey to the rock pile. Vagabond was a little behind to bring the real wood donated by Scantron.

    Warmup: 31 SSH, 15 GG, Batwings, LSS, and Toy Soldiers (hairy rockettes)

    Grab a rock you can lift over your head at least 100 times.

    Three rounds of the following were completed:

    25 triceps extension/chest press
    Run 50 yards out, 10 mountain climbers (2 is 1), and back

    25 rows
    Run 50 yards out, 10 plank jacks (2 is 1), and back

    25 squat, curl
    Run 50 yards out, 10 American Hammers (2 is 1), and back

    1 minute low plank just for good measure!

    Coupons returned. Lazy Boyz and dips completed near the rock pile. Indian run back to the flag handing off the 60 poundish wood!

    COT- Prayers for Brian suffering with ALS, Tara fighting breast cancer, and YHC’s M for a clean bill of health.

    120% participation at coffeteria (Triple Shift attended despite no workout)

    It’s always an honor to lead HIM!