F3 New Orleans

Tag: Hokie Pokey

  • Speed Walker – from MacGyver

    7 PAX showed up Saturday morning to ring in a new year the only way we know how, with a fun and relaxed get together.

    We all got together at the flag and started Warmups, Abe Vigotas x10 Imperial Walkers x 12 Side Straddle Hops x22.

    Then we Indian ran to the front of the Art Museum for AYOP Burpies. Time limit was set by how fast Q could finish theirs.

    We then mozed over to the far side of Big lake for more AYOP Burpies, after that we finished the lake loop at the bridge and did another set of AYOP Burpies.

    At this point burpies and running were old news, and we wanted to keep things interesting so naturally we ran again to the back of the museum for relaxing break of 25x donkey kicks on the wall. After that we ran back towards the Great Lawn stopping at a garden bed for Dips X 12, Bulgarian slow squats X 12, dips X 12, squatsX 20, LBC X22, and Flutter Kicks X22.

    We then finished our trip over to the Great Lawn for a little bit of team work, everyone picked a misery buddy, then one man did Buripes while the other bear Crawled across the field. When the Bear Crawler finished they started Buripes and their buddy started to bear crawl across the field to reunite the pack. Once we were grouped up again we did a murkin ring of fire, followed by Crunchy Frogsx22 Dr. W’s X ( 12 I think) Scissor kicks x22 and Big Boy sit-ups X10. After that we mosied back to the flag for one last set of Buripes everyone was too tired for, then COT

    The following evening Q remembered to write their First BB, in doing so they are pretty sure the missed 1-2 pax who attended and are definitely sure they missed a few exercises and messed up some of the counts, but I guess that better BB’s will come with experience.

  • Rainy Day – MABA & Sunday Mornings – from Hokie

    On a gray rainy day, 7 Pax gathered under the entrance to NOMA for warm-O-rama

    Thank you Abacus, Catfish, Frac, Mall Cop, Pass interference , and Triple for joining me for a short
    Warm-A-Rama / Stretch-A-Rama of
    Arm Circles Forwards – IC x 10
    Arm Circles Backwards – IC x 10.
    And Spiderman Stretches under the entrance to NOMA before our mosey to the back of NOMA for 40 minutes of EMOM doing AMRAPs

    The MABA Thang

    1. MABA – 1 min AMRAP
    2. Various 1 minute recoveries such as low slow squats, forward lunges, backward lunges, big boi sit ups, planks, merkins,
    3. Sunday Mornings – 1 min
    4. Various 1 minute recoveries such as low slow squats, forward lunges, backward lunges, big boi sit ups, planks, merkins,

    Rinse & repeat for 20 minutes

    After 20 minutes, we took a lap around NOMA and then continued for another 8 minutes before moving to the fountain in front of NOMA

    For the last 10 minutes we did
    1. Burpees
    2. Left Leg Step ups
    3. Burpees
    4. Right Leg step ups
    5. Burpees
    6. Calf raises on NOMA stairs
    7. Left leg calf raises
    8. Right leg calf raises
    9-10 Two minutes of burpees

    We ranged from 105-175 burpees

    MABA!

    Thank you

  • Naperville beatdown – from Hokie

    F3 NOLA (Okwata) – 12.30.21
    Circle Up
    -Disclaimer: F3 is #1 FREE, #2 open to all men, #3 peer-led in a rotating fashion, #4 held outdoors, rain or shine, heat or cold, and #5 we always end in a circle of trust. I am not a professional. You are here of your own free will. I am not aware of any injuries you may have – MODIFY as necessary – push yourself, but do not hurt yourself. The creedo of F3 is, “Leave no man behind, leave no man where you found him.”

    Warm-A-Rama / Stretch-A-Rama
    Motivators from 5.
    Arm Circles Forwards – IC count for 10.
    Arm Circles Backwards – IC count for 10.
    Arm/shoulder stretches.
    Shoulder Taps IC to 20.
    Tempo Merkins IC to 10.
    Tempo Squats IC to 10.
    Quad Stretches – hold quad in place – count to 10 each leg Hamstring Stretches (lean down and stretch with one leg over the other, switch, and then legs together) Downward Dog Calf Stretch.

    Thang 1
    11’s (variation) – Start at the bottom of the hill. Perform 10 Merkins, run to the top of the hill and perform 1 burpee, run down the other side of the hill and perform 1 Big Boy Situp. Rinse repeat all the way down to Perform 1 Merkin, run up, Burpee, run down, 10 Big Boy Situps, finish with a Burpee and then run back down.
    10, 1, 1, 1
    9, 1, 2, 1
    8, 1, 3, 1
    7, 1, 4, 1
    6, 1, 5, 1
    5, 1, 6, 1
    4, 1, 7, 1
    3, 1, 8, 1
    2, 1, 9, 1
    1, 1, 10, 1 (END AT THE BOTTOM OF THE HILL WHERE YOU STARTED)

    Mosey over to one side of the fountain. London Bridge using the vertical iron barrier around the fountain. IC to 20.

    Thang 2
    Head over to the Lakeside area
    “Compass Derkins”
    4 PAX to each circular area in derkin position. On “down,” perform a derkin, PAX call out the count and then Q calls out “rotate” – all PAX rotates around the circle using hands and feet still in the derkin position (like a compass moving around the point). 5 reps.
    Step-ups (R leg lead), 20 count. Up called out by Q.
    Dips, 20 count. Down called out by Q.
    Compass Derkins, 5 more.
    Step-ups (L leg lead), 20 count. Up called out by Q.
    Dips, 20 count. Down called out by Q.

    Mosey back to the same side of the fountain. London Bridge using the vertical iron barrier around the fountain. IC to 10.

    Thang 3
    “BurpMerk Inchworm”
    All but one PAX spread out on every other parking stripe. The lone PAX remaining stands facing the others and starts at one end doing Burpees (one burpee in line with each PAX and then runs in a parallel line to the next PAX and continues the string of burpees). Meanwhile, all the other PAX are in Plank position and pump off 5 Merkins when he gets to each one of them and does his Burpee. When he gets to the last PAX, he assumes the Plank position at the next available spot and the first PAX in the group line starts his own Burpee run. Continue until everyone has had a turn at the Burpees. We went light pole to light pole – almost everyone had 2 times through.

    MARY:
    -Heel Touches IC to 30
    -Various Plank positions
    -Freddy Mercury’s IC to 20
    -Various stretches (knees tucked, pigeon stretch, “wife pleasers” etc.) -Stargazers for the last 30 seconds

    COUNT-O-RAMA XX PAX in attendance.
    FNG’s???
    NAME-O-RAMA
    ANNOUNCEMENTS/PRAYER REQUESTS –
    COT
    Will it matter in 1,000 years? Focus on the things that might (like how you treat your M, 2.0s and community). Put your energy into that!
    (End in prayer).

  • Il Giro d’Italia – from Rudy

    YHC started taking Italian classes over the last year, with the hopes and expectations of being able to speak the language on a yet-to-be-scheduled trip to Italy. The year started strongly, leading to a promise made to El Guapo that YHC would lead a Q in Italian by the end of the year.

    Then YHC fell off the wagon. But the promise remained. And running out of time, YHC finally bit the bullet and decided to give this a whirl. So 9 PAX joined YHC for a journey through l’Italia on this gloomy, wet morning. Welcome Boucher from Macon, GA! And good to see Special K back in the gloom!

    E cinque e mezzo. C’é F3 e mi chiamo Rudy. No sono un formatore professionista. Sei responsibile della tua sicurezza. Spingerti, ma non farti del male. Andiamo in campo!

    Warmup:

    SSH, Abe Vigoda, Pietro Parker, Parker Pietro. Posizione di portenza, Mossa! In Cadenza, Esercizio! Uno, Due, Tre….

    At this point, PAX count dropped by 1 as Magcyver sprinted off to “take care of some business”

    The Thang: A tour of Italy

    The fortress cities of the Tuscan Region. Lets tear down the walls (of Jericho). 7 8-count-body builders, and a lap around half the field. Repeat 7 times.

    The northern Alps. At the front of the gym, lets climb the mountains (aka “stairs”). Bear crawl up, 5 merks. OK, that one is easy. Lets get harder… Repeat with Crawl bear, Crab walk, and Walk crab. Then repeat going back down the ladder.

    On to Pompeii (the Gazebo), in the shadows of Mount Vesuvius (the giant hill…). Here, the PAX recreated the everyday activities that the people of Pompeii were engaged in when the volcano erupted. We “put the dishes in the cabinet” (aka, Right Leg Stepups). Then put some dishes in the Left cabinet. Then we went and sat down for a bit in our Peoples recliner chair.

    On to the ruins of Roma (the Rock Pile). Grab a rock for some “Eternal City” exercise sets. Rows, Curls, Situps. In silence. Just start going. YHC has a count in his head, and announces when we have hit the end. But until then – just keep on lifting.

    Finally, a quick visit to the rocky mountainous island of Sicily (i.e., the railroad tracks) for some balance and walking as we stare into the lights of the approaching train.

    Then back to the flag for a COT (welcome back Macgyver!). Prayers of thanksgiving and for health of ill PAX. Thank you all for pushing me to meet a commitment. May 2022 bring me a better grasp of the Italian Language!

  • “Dual”-Ing Birthdays with Bogey & Hokie – from Hokie

    Frac, Boo-boo, Slinger, Firefox, ShortBus, SOGO & Douille joined Bogey & me for our birthday party

    Warm Up
    12. ABE VIGODA for December
    28 ARM CIRCLES 14 F & 14 B
    19 GRASS GRABBERS
    68 Shoulder Taps 1 is 1 (for Bogey’s birth year 1968)
    53 SSH OYO – 1 is 1 for Bogey’s age

    Low, slow bear crawl to the arch

    Cubbies for 28’s
    Hand Release Merkins
    Squats
    Irkins
    Left leg Step ups
    Derkins
    Right leg step ups

    Mosey back to flag for 62.53’s
    6 & 2 at the flag and 5 & 3 at the Arch

    6 Hand Release Merkins &
    2 burpees

    5 jump squats &
    3 T Merkins (2 is 1)

    Rinse & Repeat

    Handoff from Hokie to Bogey at the halfway point…

    Mosey to stairs
    1 incline Merkin on 1st step… 2 on 2nd … onto 7 at 7th (28 total)

    Pause for 6 left pistol squats & 6 right leg pistol squats
    28 Monkey Humpers
    28 calf raises

    Rinse & repeat 4 times up the stairs

    5 burpees

    Traverse down the stairs with 7 dips “dumpers” on 7th step, 6 on 6th… 1 on 1st (28)

    Pause for 6 left pistol squats & 6 right leg pistol squats
    28 Monkey Humpers
    28 calf raises

    Rinse & repeat 4 times down the stairs

    9 burpees (1959)

    Mosey to flag for Mary

    LBC’s with pause at 53 and then continue to 62.

    28 dying cock roach

    Close with Wank Lazy Boys

  • The Dirty Dozen – from Hokie

    After attending workouts this past month with the 12 Days of CHRISTmas and 12 Days of Fitmas… it was time to unveil the Dirty Dozen

    Warm up

    Abe Vigoda x12
    Grass Grabbers x12
    SSH x12
    Imperial Walker x12

    The thang

    The Dirty Dozen

    12 is the number

    Each round add an exercise

    Round 1. 12 burpees
    then lunge 12 concrete squares

    Round 2.
    12 Burpees
    12 Curls
    then lunge 12 concrete squares

    Round 3.
    12 Burpees
    12 Curls
    12 Cross over Merkins (1 is 1)
    then lunge 12 concrete squares

    Round 4.

    12 Burpees
    12 Curls
    12 Cross over Merkins (1 is 1)
    12 Shoulder Presses
    then lunge 12 concrete squares

    Round 5 … change mode of transportation to Bernie Sanders and restart accumulation for rounds 5-8

    12 Squats then Bernie 12 Square

    Round 6.
    12 Squats
    12 4 count SSHs
    then Bernie 12 Square

    Round 7.
    12 Squats
    12 4 count SSHs
    12 4 count mountain climbers
    then Bernie 12 Square

    Round 8.
    12 Squats
    12 4 count SSHs
    12 4 count mountain climbers
    12 4 count flutter kicks
    then Bernie 12 Square

    Reset again for 9-11 and change mode of transportation to mosey

    Round 9
    12. Coupon bench Presses
    Then mosey 12 squares

    Round 10.
    12. Coupon bench Presses
    12, 2 count Coupon twists (American Hammers)
    Then mosey 12 squares

    Round 11.
    12 Coupon bench Presses
    12 2 count Coupon twists (American Hammers)
    12, Pull Throughs
    Then mosey 12 squares

    Round 12
    12 reps of 1-11 above
    Plus 12 Triceps

    Thanks for allowing me to close out my 62nd trip around the Sun with this Q

  • 2 steps forward – 1 step back – from Hokie

    Just like in life, we will accelerate and then slip…

    Seeing no Q sign up, I decided to roll out my 62nd trip around the son by Q’ing this morning at Renaissance and again tomorrow at The Joy

    The Warm up include 10x Abe Vigoda, 10x Grass Grabbers and 20x SSH

    The Thang

    We moseyed to the field in front of NOMA.

    Lunge FORWARD 2 trees
    5 Merkins for Vagabond & Hokie and 5 burpees for Frac
    Lunge BACKWARDS one tree back towards NOMA
    5 Merkins for Vagabond & Hokie and 5 burpees for Frac

    RINSE & REPEAT 5x

    Turn around so we can head back towards NOMA

    This time we will mosey forward 2 trees
    5 T Merkins (2 is one)
    Mosey backwards aka Bernie one tree
    5 T Merkins (2 is one)

    Rinse & Repeat all the way back to NOMA

    With about 15 minutes left, the Q threw Frac into a state of questioning by announcing “Let’s head to the back of NOMA”

    At the back we went into one minute AMRAPs

    People’s Chair for one minute “rest”
    1st AMRAP for our Nantan – BURPEES!

    People’s Chair for one minute “rest”
    Next – Shoulder taps for one minute

    People’s Chair for one minute “rest”
    Straight into Sunday Mornings for 1 minute

    People’s Chair for one minute “rest”
    Low, slow squats for 1 minute

    People’s Chair for one minute “rest”
    Straight into Sunday Mornings for 1 minute

    People’s Chair for one minute “rest”
    LBC’s for 1 minute

    People’s Chair for one minute “rest”
    Straight into Sunday Mornings for 1 minute

    Close with People’s Chair for one minute “rest”
    Straight into Sunday Mornings for 1 minute

    Thanks for the privilege!

    I love you all and THANK you for your friendship and your efforts to make me a better man

  • Triple Shift Birthday Q – 54 & 100 – from Triple Shift

    I’ve circled the Sun for 53 years and now I am entering my 54th year. With the passage of time, I can’t help but contemplate my life and how blessed I am to have a wonderful wife of 25 years and five (5) fantastic children! How did I get here? Well, I could answer that in so many ways but for today, I want to honor and recognize my dad who would have been 100 this year if he were still alive. With that in mind, I gave the disclaimer and did a very untraditional run for The Uptowner.

    WARMUP
    I gave the instruction to the PAX that we are running the one (1) mile Pontiff loop and that when we would encounter another person, we would greet them with a hearty “Merry Christmas.” If that person responded back with a “Merry Christmas” we would then perform five (5) burpees and four (4) big boy sit ups. If, however, they responded with anything else, we would perform ten (10) burpees and eight (8) big boy sit ups. Groans and protests ensued from Rev Sox….which validated my decision. During our run, we only encountered one guy walking a dog and he had his ear buds on and never responded at all when we all said, “Merry Christmas.”

    THE THANG
    When we arrived back where we started, we headed out to the football field, and I had the pax line up on the goal line for a tribute to my dad (who would have been 100) and to my birthday (54). For the exercise, we would bear crawl 100 yards and for every five (5) hand touches, we would get up and then perform four (4) forward lunges and then repeat until we reached the other goal line. After we reached the far goal line, I modified the exercise heading back. We would bear crawl 100 yards again but for every five (5) touches with the right hand, we would then perform four (4) burpees. Repeat that sequence until we reached the original goal line. That was a real crowd pleaser!

    With time running out, we partnered up and did B.L.I.M.P.S. around the track. Pax 1 and Pax 2 would run in a opposite direction around the track and when they met up, they would perform 5 burpees. After they performed their exercise, they would take off in the opposite direction and then perform the next exercise of 10 lunges (2 is 1) and so on until we finished with the thirty (30) squats.

    COUNTOFF, NAMERAMA, AND COT
    So very thankful for E Major (my 2.2) and the seven (7) other PAX members coming out to celebrate my birthday! Getting older is a natural condition but getting better takes intentionality, endurance, consistency and accountability. With that, may you experience a peace filled Christmas season and a blessed New Year as we continue to accelerate together throughout 2022!

  • 5 For the Ruck/Run – from Rev Sox

    3 runners, 2 ruckers/walkers for the Wally.