F3 New Orleans

Tag: Hokie Pokey

  • Who Wears Short Shorts at Renaissance – from Thumb War

    Ideal conditions: Temp was around 38 belt felt like the 20’s with the wind chill.

    Pax (7):
    Thumb War (Q)
    Triple Shift who pulled up just after me around 6:15 and made a lap around the Big Lake to warmup
    Frac Sac
    Catfish in his hunter’s orange and flops
    Heisenberg – Holy Shit. Pictures are worth a 1,000 words, but I was concerned about balls to the wall later in our workout. Let’s just say he’s Crazy Ivan ready, presuming he’s recovered from his knee scope
    Hokie Pokie – fully clothed and layered like me.
    Vagabond – clearly envious of Heisenberg

    Warm-a-Rama all IC:
    Hillbillies – unbeknownst to Catfish that LSU had a basketball team and lost to ArKANSAS the day prior felt I owed these to Hawgcyle
    Abe Vagodas
    SSH Burpees – 5 SSH by 2 Burpees (25/10 Total)
    Bat Wings
    Self love
    Mountain climber

    Mosey to the Big Lake bridge for bench work:

    Left leg step ups
    Dips
    Right leg step ups
    Incline Merkins
    Box jumps
    London bridges

    Mosey to Singing Oak Tree for Ring of Fire – 3 rounds holding Al Gore and then 10 Squats. The chimes very melodious and meditative and had be contemplating a yoga audible.

    From Singing Tree, we Bataan Death Marched or Burpee Catch Me If You Can Indian Run to the Foundry (3 burpees)

    Quarter MURPH on your own
    25 Pull Ups
    50 Merkins or Big Boy Sit ups
    75 Squats

    5 rounds of Sunday Mornings – 10 Air Presses or Overhead claps in the peoples chair, followed by 5 donkey kicks, on the 5th donkey kick up to Balls to the Wall with one merkin/shoulder press. That’s one. Heisenberg said everything stayed in.

    Mary
    Flutter Kicks, Tin snips, Freddie Mercuries, Penguins to wrap up it up 7:15

    In COT it was encouraged to reconnect with any sad clowns among us. Those we haven’t see in a while. Also Run Cajun Run “team” format presents a great opportunity to EH and introduce to F3.

    100% participation at Coffeeteria plus Gabby.

    I’m certain of one thing. Tthe cold was no much for this group this morning.

    Thank you for the opportunity to lead my first Renaissance. Thank you for showing up!

  • Time Out! Stretch & Recovery – from Vagabond

    Q did not have experience leading a stretch session so he used a routine from @Scantron:

    Intermittent burpees by Frac and merkins by Air Wolf.

    After an intense week of beatdowns it was appropriate to let the bodies mend.

  • All About The Benjamins – from Hokie

    Seven Pax met at The Uptowner on a pleasant cool morning for a pre-coffeeteria ante

    We started warm ups, walking backwards on track with long strides around the bend and stopped on the other goal line/corner for some stretching.

    Abe Vigoda x 10
    Grass Grabbers x 10
    Bend over and reach for ground, down right leg, back to center, down left leg, back to center
    Arm Circles x 10

    After stretching “ran” backwards down the straight to the far goal line by the playground, lunged toward playground, and moseyed to rock pile where instructed to get a rock allowing us to shoulder press 25 times straight.

    Now rifle carry towards the field by gym with the two tree lines for some Benjamins

    25 Shoulder presses
    Rifle carry from one tree line to the other
    25 shoulder presses and rifle carry back to the original tree line.
    Rinse and repeat.

    100 Shoulder presses (Benjamin) complete.

    Next round after self love x 10…

    25 Curls, drop rock,
    25 Bear Crawls toward other tree line, 10 burpees, 25 Bear crawls back to 1st tree line, 10 burpees
    rinse and repeat… 50 curls in (not Benjamin, but 100 lunges Benjamin complete)

    25 more curls, 25 lunges toward other tree line, 10 burpees, 25 lunges back, rinse and repeat
    (now 100 curls complete for that Benjamin)

    15 Burpees

    Completed
    100 Shoulder presses
    100 Curls
    100 Bear Crawls
    100 Lunges
    75 Burpees (Sorry Frac)

    Mosey back to rock pile and flag.

    Thank you for allowing me to lead

  • Renaissance Heavy Jam Fest – from Vagabond

    Warmup SSH, mtn climber, arm circles, etc

    Partner of 2 OYO as many as you can do while partner runs around NOMA with weight (music playing) – any exercise can be swapped for burpees

    1: low slow squats
    2: shoulder taps
    3: incline wife pleaser
    4: bob and weave
    5: alternating toe taps
    6: LBCs
    7: imperial squat walkers

    5 burpees

    5 min of Sunday Mornings

    4 mins of Mary to Zydeco

    COT

  • Lucky Bear vs Form Police – from King Kong

    Q vs Q on 1/7/2022

    Our Department had been receiving calls for months about a group of “guys” working out at 5:30 a.m in Kenner. The complaints were never about the noise or other nuisances, but they were about the form. He complained about the push ups…. (they call it “Merks or Merkins”), squats, lunges, burpees, and the list goes on. I recognized his voice every time he called. I couldn’t ignore his complaints anymore since he was so persistent and passionate about the form. As Lieutenant King Kong from the Form Police Department, I showed up on 1/7/2022 ready to hand out citations.

    Upon arrival, I noticed 13 other “guys” (they call themselves “Pax”) showed up promptly on a cold, chilly, windy morning. While I was introducing myself to the Pax and why I was there…. One of the Pax called himself “Rudy” aka Lucky Bear was challenging and questioning me like he was defending his turf.

    A Kenner Native named “Mambi” led a warm up with jumping jacks (they call it “side straddle hops”), windmills (aka “Abe Vigoda”), and a stretch named “grass grabbers.”

    I saw an opportunity to take the lead after Mambi was done with the warmups. I called out another Kenner Native – Mahatma to demonstrate the proper form of a Merkin…. then Gabrielle with squats. After the demonstrations, I led the Pax with 10 merkins, ran to the stop sign, did 10 squats, ran back. When I noticed bad forms, I blew my whistle and everyone had to do 5 burpees. We did that for about 2 rounds… then Lucky Bear interrupted me by telling the Pax to grab a “coupon”, which is a cinder block, and headed towards the levee.

    At the levee, we did something called Gorilla. With a coupon, PAX performed the following OYO without stop: 8 Curls For Girls, 8 Rows, 8 Overhead Presses, 8 Chest Presses, then drop coupon followed this up by a quick mosey over the levee and back. Rinse and repeat until Lucky Bear yelled “halt.” Afterwards, we did few rounds of king kong with the coupon up and down the levee until Lucky Bear yelled halt again.

    At this point, I’m getting tired of Lucky Bear’s nonsense… so I gathered the Pax away from the levee and redirected their focus back on form, but this time with the coupon. We did 7’s (one side with a manmaker, ran to the stop sign and did squats). About half way through, I was interrupted again by Lucky Bear. He must have loved my idea of 7’s. He instructed the Pax to do “Lucky 7’s” – 7 burpees follow with an exercise of his choice in one minute for seven minutes nonstop. I blew my whistle couple times when I noticed his bad form.

    By the end of this, Mambi had enough and halted the entire workout because the environment felt like Form Police versus Lucky Bear. The group voted that I was the winner…. didn’t even know I was in a competition. Now I was asked by the Pax to come back out to Kenner in a month and challenge someone else. They called this “Q vs Q.” I called this a sucker bet to get me out to Kenner at 5:30 a.m. Since I don’t mind getting back out here, only fitting for me to challenge the caller who filed all these complaints. He is Triple Shift.

    Side notes worth mentioning – Fracsac showed up in a Godzilla costume looking for King Kong. Willie is the one who gave me the idea to be Form Police. But the Oscar award winning acting and calling out Triple Shift…. That’s all me.

    Blessed and honored to lead a Q vs Q workout. SYITG.

    King Kong

  • All Day Baby……#2 – from Mahatma

    All Day Baby…..(it may take that long to read this thing)
    There is so much diversity in our Pax that if you stick around long enough you’ll learn something not only about various beatdowns but yourself as well!

    This leads us to the gloom of today…..
    YHC had an idea for incorporating a recent Rudy based beatdown and lore from recent grow rucks (and past military experiences) all designed to make a physically and mentally uncomfortable environment while pushing beyond a comfort zone.

    Short disclaimer then mosey to the great lawn circle up for a quick warm up of SSH, windmills, grass grabers, side lunges and self love.

    Then line up for craw-daddy’s where you start in a plank position bar crawl approx 10 yds perform 2 merkins and 2 double unders bear crawl another 10 yds then 4 and 4, bc then 6 and 6, bc then 8 and 8 now hold plank for the 6.

    We are getting warm now! Oh look hear 5 blocks set up in a line – all pax line up in plank position shoulder to shoulder on the left of the blocks now side step plank across and over until the last pax completes the line HOLD plank once complete we went back the other direction!

    Now warmed up the morning mission is given out pax divided into 4 groups 3 of 3 and 1 of 4 (Diddy Kong was the muscle of this group). Each group was to carry a block overhead at all time – if for any reason the block was lowered below eye level then the that team of pax had to do 3 burpees with instructions given we headed out for our objective – YHC left some additional blocks by the Stomp’s starting point to be retrieved – along the way YHC would have the groups stop for some varied exercises (blocks must be maintained in the overhead position). See a need for some change at some point YHC had PAX circle up and instructed that the blocks over head could be lowered yet there was some hesitancy by a few pax that thoughts this might be some evil trick to have them do burpees – not the case yet Rudy even requested YHC to make some ridiculous statement “Simon Says”. It was left up to his judgement to follow or not. From here we were close to a 1/2 point – so we pushed on – Once at the Stomp teams now retrieved 2 additional blocks that had to be farmer carried back with 1 Pax still keeping the other block over head. YHC realized he under estimated the strength of Vagabond and his gang as they seemingly toyed with their overhead block holding it with one hand while the rest of us grunted and mentally pushed through YET karma had her way when during an exchange their block dropped and so did they giving 3 punish burpees.

    As we were 1/2 way back Snooze all of as sudden remembered he had leave 15 minutes early putting his team of YHC and Frac to ponder the thought of carrying the blocks solo! Well YHC being selfish attempted to push the pace apparently giving the impression he was looking past his teammate Frac but with all the chirping from the normal suspects of Bogy and Rudy (maybe War Eagle too but he often got sidetracked as many millennials do looking at text on his phone while he was supposed to be working). Anyway YHC knew Fracs strength to carry on!

    Back at the great lawn we finished the adventure with some individual block exercises (and complaining) closing with some more block over block plank trains and 10 man makers.

    As we returned to the flag YHC requested the blocks be returned to his truck where Rudy was defiant until he he heard “Simon Says”.

    COT – prayers of gratitude and humility for serving others. Also recognizing the strength of joy in others as Tool is prepping for an 18 year birthday celebration for Speed-Racer.

    God Bless

  • The Center of Attention – from Hawgcycle

    Conditions: Cloudy, 55 degrees, Humidity 81%, Wind 0.2 mph from the East

    Pax: The Bogé, Crypto-tron, The Champ, Pebbles, Lane Kiffin Fan Boy, Clayton Money, The Real Triple Shift, Extrinsic Muscles, The Black MABA, War Daddy, and YHC

    Mosey to the football field where YHC took his rightful place as the Center of Attention

    Warm-Up
    • SSH x 31, IW x 20, Don Quixote x 10
    • 20 Burpees OYO
    • Peter Parker x 15, Parker Peter x 20, Good Mornings x 10
    • 12 Burpees EMOM x 5
    • Forward Alternating Lunges x 10
    • 10 Burpees OYO
    • Backerds Alternating Lunges x 10…repeat with better form
    • 10 Burpees OYO

    The Thang
    • Jack Webb – Merkins:Air Presses, 1:2 -> 10:20
    • Right leg balancing (Tree Pose -> Table -> Morestead)
    • 10! (Merkins -> Lunges -> Big Bois)
    • Left leg balancing (Tree Pose -> Table -> Morestead)
    • Jack Webb – Squats:Bonnie Blairs, 1:2 -> 7:14
    • Hamstring Stretch

    Mary
    • LBC x 31, Left Crunch x 20, Right Crunc x 20, Dying Cockroach x 20, American Hammer x 10

    NMM
    I was a shy, introverted, simple, barefooted Arkansan a week ago. But after all of the media coverage, podcast shout outs, Instagram likes and Twitter retweets I have become quite accustomed to being the Center of Attention. I had everyone circle up (on me Belloq, in case you are wondering) for the warm-up and it felt so good that I stayed there the rest of the workout. It just felt natural to give the people what they want. I’m currently scheduled to be on the Roundtable Podcast this month. I’m fairly certain that this will spin-off into a weekly F3 podcast where I can wax poetic about the joy of running in flip flops, give my different product reviews for flip flops – feelgoodz vs. Locals, vs. that Reef flip flop with the built in bottle cap opener – The best place to take a leak in Pontiff Playground at 11:30 pm, etc….I have content for years.

    I’m also working with Scantron to create some NFTs to commemorate my flip flop 10Ks. Look for those to be dropping any day. You will be able to get a seat at the virtual auction table by writing a $100 check to my friend Cash. Small price to pay for a chance to buy image of me running in a pair of flip flops across your computer screen all day.

    There were some other things going on with the other guys at El Diablo, but honestly, I can’t remember what they were.

  • Where’s Waldo? Is MacGyver with him 😜 – from Hokie

    Under clear beautiful skies, 4 Pax gathered under the stars at 36° along the levee known as Best Bank Batture and anxiously awaited the young gun Q Master… at 0500 T-Square and Hokie decided Hokie would take the 1st half and T-Square would bring it home.

    After a brief warm-a-Rama of SSH, Abe Vigoda & Imperial Walkers we mosey to the near parking lot for 11’s starting with 10 Burpee and 1 Big Boi sit up while traversing the parking lot from the wall to the guard shack 10.1, 9.2, 8.3 …. 55 burpees later and 22 minutes into the morning Hokie turned over the Q to T-Square

    We moseyed back to the “cubbies” for 5 minutes of Suck It… 3 Burpees, 5 incline merkins, 5 squats, rinse & repeat non-stop for 5 minutes

    Next we help our crawled on top of the cubbies and took a 1 minute nap while holding our legs at 6 inches, followed by a one minute high plank.

    With the next evolution, the 4 Pax went to the 4 extremes 12-6 & 9-3 like 3-6-9-12 on a clock around “the track”. One Pax would run 1/4 counter clockwise while all others performed SSH until all 4 Pax ran 1/4 loop.

    Rinse & repeat with LBC’s for round two.

    It would not be The Best Bank Batture without closing with 3 rounds of 10 echo count Lazy Boys … back, right & left.

    Afterwards we closed with COT where we lifted up Emily who is now kicking Covid/Corona in addition to Cancer (C-Square is M T-square) and prayers of gratitude for War Eagle and his new 2.0 we took a knee with social distancing

    Get healthy ShortBus!

    PS . I followed up with our missing Q who responded, “ I was doing fantastic till you texted me and I realized that closing my eyes for a second had turned into a fartsack😭 I think I owe about 400 burpies now”

    All is good!

  • MABA with some make up or lagniappe – from Hokie

    It was an ever so slightly chilly, 36°, upon our arrival, so after a very quick disclaimer, we started with a 300m mosey to get the blood a-flowin’ followed with SSH, grass grabbers and arm circles before lining up along the goal line for the explanation which was short n sweet …

    Do 5 burpees,
    lunge walk 5 yards,
    rinse & repeat to the other goal line…
    100 yards of lunges, 105 burpees

    Lunge back and circle the six so some got an extra 10 – 40 burpees

    Mosey to the rock pile with the instructions to get a rock heavy enough to challenge yourself and bench press for 1 minute.

    Next evolution, EMOM 5 burpees and then bench press your rock

    After two minutes we rotated counter clockwise one position so we could all see who had heavy and who had light rocks 😉

    15 minutes later we moseyed back to the flag for our final 5 burpees and some stretching.

    Thank you for allowing me to lead!