F3 New Orleans

Tag: Hokie Pokey

  • 6 year Manniversary — Bongo – from Bongo

    Grateful to see (4) other PAX post this morning at Okwata on a Yoga competing day. Regardless this was the only day i could make my Q workout as close as I could get to actual anniversary date (1/30/2016). For this beat down, I went back in time to that original workout in 2016 and repeated and looked back at where we were and where we are now. It’s great to be a part of F3 and never would have thought it would have stuck longer than either that first workout or 1 or 2 thereafter with Maverick bridging me in as a FNG. Many thanks for the support from and the opportunity to lead and be a part of this. Here is the 2016 WO which we followed somewhat verbatim — Bongo

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    Beautiful AM to make up for the past few weeks of rain! 54 degrees and a gentle breeze. Lots of skeets – causing us to debate the Zika Virus in NOLA.

    Some surprises for us this week – Jingle Vader had the complete week working out 6 days straights – Tclaps brother. Also Hotty Toddy posted 5 – well done – Tclaps brother! It was nice to see our resident wanker post- REDFISH! 19 PAX for a Saturday beatdown. Good times!

    Boys got together – and we took off for the Great Lawn. Circled up for our WARMUP COP.

    SSH x 25, Slow Squats x 25, Mtn CLimbers x 25 although Rudy thought we should be better stewards of the Great Lawn, Monkey Humps x 15 , and Imperial Walkers x 25

    Then we lined up and we did Butt Kicks, High Knees, Low shuffle across the lawn.

    Circle Back up to visit our boy – Jack Webb. Push Ups/Air Press starting at 1, then 2, then 3, then 4 to 10

    From there we mosey’d out to the low wall by the sculpture garden and began our leg breakers.

    Box Jumps x 20 OYO

    IC Left leg step up x 20, Dips x 20, Right leg step up x 20, Left leg squats x 20, Right leg squats x 20

    Long Mosey over the Football Field of Christian Brothers.

    5 rounds with Tyson. Sprint to the 50 yrd line do an exercise, then the goal line do an exercise, then back to the 50 and finish at the Goal line with a 4 set of the exercise.

    Rd 1 Burpees x 5, Rd 2 Jump Squats x 10, Rd 3 Peter Parkers x 15 each leg *which Rudy said is technically 30, Rd 4 Dying Roaches -x 20 total to keep it easy and finished Rd 5 line jumps x 25.

    Then we mosey’d to the track. At the track we ran 1/2 lap at 3/4 speed then flipped and ran backwards for a half lap.

    From there we circled up in the Middle of the track for some time with MARY.

    6MOM – Iron Cross x 20, Leg Raises x 20, Russians x 20, Plank Jack x 20, Mat Jumps x 20

    Superman to Bow

    Finished with Hip Dips each side x 10 IC

    Then we had the long mosey back to the virtual flag. Next time Bogey requested that Mary occur at the Great Lawn.

    Circled of Trust – Prayed for safety of our loved ones during Mardi Gras.

    See you in the Gloom Soon –

    QIC — Reluctant Yankee

    PAX: Bogey, Nip/Tuck, Jingle Vader, Heisenberg, Capt Morgan, Pac-Man, FNG-Bongo, Maverick, Tool, Marked For Death, Sno-Ball, Hotty Toddy, Cowbell, Kim Chi, Redfish, Sparky, Mr Awesome, and RUDY

  • Burn the Baggage – from Vagabond

    Warmup with Renaissance choir music

    Read 1 Corinthians 9:24-27

    My invitation on Mumblechatter: “Contemplation + Encouragement at Renaissance tomorrow for Pax seeking a specific change in their existence. Bring a piece of personal “baggage” that needs to be burned through a purposeful, strenuous beatdown. We’ll leave it all on the steps of NOMA and become better together 💪🏽“

    With suitcase (baggage) open, I appealed to Pax to share something in life that needs to change. Something you need to let go
    – Anger / unforgiveness
    – Habit
    – Negative feeling
    – addiction
    – Something you’ve been postponing – that you need to do
    – Lie you’ve believed
    – Doesn’t have to be dramatic: (food, drink, TV)
    – Can be unspoken
    – What happens at NOMA stays at NOMA (confidential)
    – Let’s follow up with each other for accountability

    Pax picks “penance” from Menu of Discomfort
    Everyone does exercise together
    End: scribe writes it down and throw in fire and burn it

    Sunday mornings and COT

  • Brickathon – from Rudy

    Loaded up the Mini with enough bricks for the expected Wolfpack Mountain crowd. Had to dig up a few extra pavers from the driveway just to make sure (and had to replace them quickly before the M saw them missing…). 530 rolls around – so lets get started.

    Circle up in front of Tulane for a real quick warmup. Some SSH, some forgetfullness (oh yeah, Imperial Walkers). Then gather round the Mini and start unloading the bricks – grab yourself 2 and head to the foot of the mountain. Fair warning to the PAX who were listening: the pavers were definitely heavier than the bricks. That would become more and more evident as the workout went on.

    At the mountain, lets start the WFT run up the mountain. Lots of chatter about “bricks” and “car windows”. Oh yeah, I guess that’s kind of a thing around the uptown parts. I did not explicitly mention “dont throw bricks at cars” in the Disclaimer. Perhaps I should have.

    Stopping at the halfway point, we planked for the 6. THen some Peter Parkers (quick 5 OYO burpees for Angie, who apparently never shuts the h**k up..), Then some shoulder taps (with bricks). Then WFT run the rest of the way up.

    At the top, partner up.

    1st round: PAX1 hand release brick-merkins, PAX2 bear crawl down the ramp a ways, then mosey back up. “A ways down” seemed imprecise enough for the PAX. And YHC, without glasses, was unable to distinguish light posts from other posts. So everyone just make the best of it.

    2nd round: PAX1 dying cockroaches (w/ bricks). PAX2: Mosey down, then Crab Walk up. El Wire insisted on more precise instructions again. So we’ll do 2 rounds each: Crab Walk up once, Walk Crab the other time (though YHC is still not sure which way is which).

    Might (or might not) have been a 3rd round. Alas, I don’t recall.

    Now time for groups of 3. Once again, YHC is reminded at how hard simple instructions can be for PAX during a workout. But eventually, everyone managed to get into appropriately sized groups. PAX1: run down the ramp and start Situps at the bottom. PAX2: Start Floyd Mayweathers (w/ bricks). PAX3: Run down the ramp (w/ bricks). Keep trading out, running up and down (as a team). Keep going for a while. Here’s where YHC lost out on the sooth, light bricks, and was stuck with the gritty heavy paver. That DEFINITELY made a difference for poor little ol’ YHC.

    Then – head to the Touchdown Jesus lawn.

    A few rounds of Bones (Wait, no Bieber) keeping time: 7 burpees on the minute, finish the minute with an exercise. Wanted to get through 7 rounds of this – but PAX started grumbling about being late. So had to call it off. Reload the Mini (I’ll give the Uptown PAX credit – they did a DARN NICE job of neatly restacking the bricks!).

    COT: 29 PAX. Lots of running stuff coming up. Call out our intentions, remember our victories, thanks and needs in a moment of silence, and finish up with a prayer.

    Thanks for letting me lead through a typically disfunctional Rudy workout!

  • Did I say Frisburpee? – from Fast Tax

    I could detect a hint (or was it a modicum) of disappointment in the air emanating from the 11 PAX assembled as YHC arrived to Q El Diablo this morning. Alas, what tragedy was responsible for this burgeoning discontentment? Apparently, it was seeing my hands bereft of any battle balls or Frisbee. It did not take YHC long to remember (or be reminded) that the workout description for today said “Battle Frisburpee Likely.” Not today – Sorry…

    After disclaimer, we moseyed to the rock pile area for warmups consisting of:
    • Grass Grabbers
    • 5 Penalty burpees – Rudy renaming Q’s exercises
    • 5 Penalty burpees – Rudy renaming Q’s exercises AGAIN
    • Mountain Man Poopers
    • Nancy Kerrigans – YHC was not the only one having trouble standing on one leg while sticking the other leg back and rotating both arms in circles…
    • Hairy Rockettes

    Following rock selection, we headed to the football field and lined up on the goal line for the first event, Colt 45s.
    Colt 45s are basically a broken down curl (with rock) performed IC:
    • 15 reps go from the bottom of the movement up to the halfway point (with your arms at a 90 degree angle and hands at elbow level).
    • 15 reps go from the halfway point up to the top of the bicep curl (hands up near shoulder level).
    • 15 reps start at the bottom of the movement and complete a full range of movement all the way up.

    Red Barchetta was the next event, enhanced by the musical accompaniment of Rush’s 1981 hit – Red Barchetta. PAX line up on the goal line and perform the following sequence OYO no resting:
    • 10 O/H Press; 100 yard dash, 100 SSH, run back to goal line
    • 10 O/H Press; 75 yard dash, 75 mountain climbers (2 is 1 of course), run back to goal line
    • 10 O/H Press; 50 yard dash, 50 LBCs, run back to goal line
    • 10 O/H Press; 25 yard dash, 25 merkins, run back to goal line
    • 10 O/H Press; 10 yard dash, 10 Burpees, run back to goal line

    After a 30 second breather, it was time for Captain Thor, a 1:4 ratio of BBS to American Hammer, performed OYO, increasing by 1:4 each rep, typically 10 reps. Noting the lack of gasps and groans halfway through, YHC thought we could use a couple more reps…so let’s make it 12. For those who don’t want to do the math, the last rep was 12 BBS & 48 Amer. Hammers for a total effort of 78 BBS and 312 Amer. Hammers.

    Digging deep into his repertoire of exercises for something interesting and entertaining, YHC selected Vertigos.
    PAX run to the 50 yd line but with each step you rotate so that you are always spinning as you move forward (clockwise or counter-clockwise, your choice). On reaching the 50 yd line, and letting the dizziness subside, we performed 10 absolutions and ran Vertigos back to the goal line.

    With a few minutes to spare, we paused our mosey back to the rock pile for 5 Welsh Dragons.

    Then it was back to the flag for count off, name-a-rama, announcements, and prayers.
    Happy Birthday to @Belloq

    Followed by Coffeteria at PJs.

    Thanks for the fellowship!
    SYITG

  • Dough Nguyener Beatdown of the week – from Hokie

    The slacker Q was moving slow and arrived at 6:31 and was grateful to Catfish for not cheating the Pax out of any of their workout

    The warmup included 8 count body builders, SSH, grass grabbers, Imperial Walkers & Ascending Testicles

    1st round of the workout
    10 burpees, run from pavilion to RR tracks & back
    100 SSH, run from pavilion to RR tracks & back and circle the six

    During round 1 the Q notices two pax were unable to participate in the runs so a quick modification was made. For all the following rounds, the non-runners would mosey the great lawn and the runs to RR tracks for remaining Pax were changed as follows

    Round 2
    10 burpees, run from pavilion to Cafe du Monde & back
    100 imperial walkers , run from pavilion to Cafe du Monde & back and circle the six

    Round 3
    10 burpees, run backwards across great lawn & back
    100 lunges , run backwards across great lawn & back and circle the six

    Round 4
    10 burpees, run around great lawn & back
    100 Merkins , run around great lawn & back and circle the six

    Round 5
    10 burpees, run around great lawn stopping for 10 burpees in each corner

    Return to flag for COT

    CRAZY IVAN
    RUN CAJUN RUN

    Prayers – Frac’s brother in law passed away at 45 after a stroke. Keep Frac’s sister, Jo, in our prayers.

    After 7 Pax for the workout, we had 8 at Cafe Navarre for Dough Nguyener, Thumb War’s in-laws, King Cake

    Thank you for opportunity to lead, sorry for being a slacker … reminder I was 1 minute late for the start … Q’s should post 15 minutes early! I apologize

  • Mardi Gras Mambo – from Hokie

    On Monday I posted in slack stating no one had signed up to Q and I was willing to do so if no one else wanted it.

    As I awakened this AM and saw 41° on my weather app, I regretted my Monday Slack post but knew I had to get up and attend the Best Bank.

    Upon my arrival I saw the Mardi Gras lights, checked F3 NOLA to see no one volunteered to Q and therefore posted a pic at 0445 inviting folks to come join me for a little Mardi Gras Mambo

    Warm ups

    SSH x 20
    Slooow Abe Vigoda x 5
    Grass Grabbers x 10
    Imperial Walkers x 15

    The Thang – Mardi Gras Mambo

    We started on the River Shack corner

    Each round would start with a 10 burpee buy in and then we would do an exercise in a prescribed number of reps starting at the River Shack Corner and continuing Counter Clockwise to the four Corners of The OG Race Track

    Round 1 was 5 burpees at each of the 4 corners then run to the River Shack and then circle the six

    10 burpee buy in before starting each of the remaining rounds and always circle the six so we would start each round together.

    2. 10 HR Merkins
    3. 15 Star Toe Taps
    4. 20 SSH
    5. 25 low slow squats
    6. 30 shoulder Taps
    7. 35 LBC’s

    We closed with 10 burpee cash out or 100 burpees MABA

    THANK YOU for allowing me to lead!

  • Where is Snoooooze? and Popeye’s is closed – from Hokie

    There were 10 Pax showing up at two sites.

    Frac, Hokie, Gabby & Catfish attempted to re-launch Popeye’s only to find Lafreniere locked up…. upon redirecting ourselves to what promised to bve a fine beatdown by Snooze we headed to Rock City to find Bogey, Hand Grenada, Tenderloin, Triple and Vagabond standing around waiting for 0530 and Snooze when what should appear was not St. Nick but Mahatma with a flag and disclaimer.

    We moseyed to the middle of the field for a circle of rotating warm up Q’s and exercises.

    Still no Snooze we moseyed to the bleachers for warm up Merkins as we ascended the bleachers… 2, 4, 6, 8, 10, 12 & 14

    Now mosey onto the playground for three rounds of three pull ups… and one scary moment as Vagabond took a hard left into a crossbar across the nose…By the grace of God, no stitches and as of this writing he is ok

    As Q’s continued to rotate and there was some mumbling about burpees, we ventured to the rock pile where Bogey took the lead with “impeccable directions” of “grab a rock with some weight to do some exercises and mosey over yonder”. As we wondered, some of us discovered we really could do two things at once, … like walk and curl, then … stop and disobey 😉

    We rifle carried and curled, then stopped and squated 😉 Now mosey some more with indigenous walk while carrying rocks towards the parking lot where Vagabond jumped back in with some control… a descending ladder of thrusters, lunges and russian twists (10, 8, 6, 4 & 2)

    Noting we were running out of time, we started our way back to drop off the rocks and Hand Grenada wrapped us up with dying cock roaches, wife pleasers (where cries of “Where’s Heisenberg?” were heard) and wrapping up with LBC’s.

    Back to our flag and Tenderloin (who knocked out 3/4 of a mile) and our COT.

    At Coffeeteria we met up with Kenner Brah who said he and Heisenberg went to The Joy at Erlanger