F3 New Orleans

Tag: Hokie Pokey

  • Da Plane! Da Plane! – from Fracsac

    9 Pax made a choice to take the DRP on their journey to get right and posted to the Westward Ho!!
    There was a new theme for the beat down that had all pax rejoicing! Anytime an airplane was heard, all would do 10 burpees. With a shovel flag planted, disclaimer was given, then mosey for:

    Warmup

    Airplane! 10 burpees OYO

    IW x 15
    GG IC x 12
    Abe Vigodas x 10

    Mosey to the levee. Start off with Jacob’s Ladder:

    Run up levee, 1 burpee, run back down
    Run up levee, 2 burpees, back down
    Continue up to 7.

    Mosey to a grassy area for a pax choice. YHC asked Bogey to choose between M and J. With M being the choice, it was time for:

    Motivator! Basically a deconstructed SSH from sets of 10 down to 1. #CrowdPleaser

    Next Papa Smurf was asked to choose between J and S. He couldn’t pass up the J, so:

    Jack Webbs

    1 merkin, 2 air presses
    2 Merkins, 4 air presses
    Continue up to 10 Merkins and 20 air presses.

    Plane!! 10 burpees

    Mambi had to choose between T and D. He enthusiastically chose D:

    Plane! Hey that’s the same plane! Overruled! 10 Burpees!

    DirtyMacDeuce

    4 rounds of 3 x 12 rep exercises, an arm, a leg and a core. Run a lap after each round. The lap was up and over the levee.

    Merkins, Big boi sit-ups, squats
    Lap
    Shoulder Taps, flutter kicks, Bobby Hurleys
    Lap
    Floyd Mayweathers, tin snips, burpees IC
    Lap
    Catalina wine mixers, LBC’s, 8 count body builders IC
    Lap

    War Eagle looked up and said Senior Q, Da Plane, Da Plane!! YHC thanked Tattoo…err….War Eagle….and 10 Burpees!
    YHC lost count of burpees…🤷‍♂️

    COT

    NMM

    -YHC was excited to see 9 Pax at Westward Ho! Thanks for coming out.
    -There was a light rain that cooled us down
    -Congrats to War Eagle on his 2.1 on the way, due 31 December! Solid tax credit!!🤣. Maybe you had to be there…..

    SYITG

    Thanks for the opportunity to be a part of this awesome brotherhood!

  • Young Bloods @ the Renny – from Catfish

    Nice cool morning at the Renny with 9 PAX. Started in front of the museum facing the bacin with Abe Vigodas, Grass Grabbers, SSH, and 8-counts.

    Moved to fountain for some right leg power-ups, dips, left leg power-ups, and derkins. Got on faces for Peter Parkers and J-Los.

    Grabbed a round of 11s with jump squats and bonnie blairs (2 is 1), going from the fountain and bunny hopping up the museum steps. Then grabbed some nickels and dimes – one-minute rounds of 5 burpees, 10 hand-release merkins, SSH to finish the minute).

    Moseyed to the field for burpee suicides. Did four tree lengths with 5 burpees at the starting line, then concluded with 10 burpees.

    Back of museum for 5 rounds of Sunday Mornings (5 overhead claps in people’s chair, 10 donkey kicks, one balls-to-wall press).

    CoT, coffeeteria @ PJs. Well done PAX, and welcome to our FNGs HokieMon and King Prawn.

  • A roll of the die birthday Q – from Fracsac

    14 Pax including 1 FNG made a choice to take the DRP on their journey to get right and posted to the Renaissance wondering what awesomeness YHC had in store for his Birthday Q! With a shovel flag planted, disclaimer was given, then:

    Mosey to the steps of NOMA for a warmup

    IW x 15
    Abe Vigodas x 10
    GG x 10
    Bat wings (dancing during Moroccan NC)

    Mosey back to the fountain to reveal what YHC had to share….a six sided box aka the die of death…

    Motivator
    Embrace The Suck
    Sweetness Run
    EMOM x 5 minutes
    Deconstructed burpees
    Jack Webb

    First roll brought the Sweetness Run. This is a combination of an Indian run, Bataan death March, and a ruck. Form a column, pax in front starts running with Sweetness, a 60 lb sandbag. All other pax drop for 5 burpees then last man sprints to catch Sweetness. Continue until all Pax get to dance with Sweetness.

    Second roll brought….

    The Motivator! Deconstructed SSH descending from 10 to 1. It’s a real crowd pleaser!!!

    Third roll brought….

    EMOM x 5
    That’s 5 minutes of 10 burpees every minute on the minute.

    Last roll brought…..

    Embrace the Suck. 3 minutes of 7 x Jump Squats, 7 x Merkins, and 7 x LBC’s over and over calling out your rounds.

    Finished with Sunday mornings at the back of NOMA.

    COT with the naming of the FNG. Welcome Bag Pipes!!!

    NMM

    -Having 14 at my birthday Q was awesome! I felt the love.
    -100% attendance at coffeteria!
    -Received a gift from Vagabond that was in a Frac – Sack! Perhaps those awesome shorts will become the brotherhood of the traveling shorts, with the birthday Q wearing them??
    -Gideon captured some great footage with the drone!
    -Thanks for everyone’s love and support!

    SYITG

  • Summer Sweat is Back – from Tinkles

    The days are starting to get a bit more humid and what was recently tolerable seems to be getting tougher. Today seemed that way, and I was happy when the workout was over.
    Warm Up:
    • Mosey around a bit and settle at the Tulane lawn
    • SSH IC x 30, Imperial Walker IC x 20, Forward arm circle IC x 20, Reverse arm circle IC x 20.

    First Thing:
    • 10 Burpees EMOM for 10 minutes- sorry about the lack of music, will do better next time!
    • Recover with some penguins IC x 20, and LBCs IC x 30

    Second Thing:
    • Mosey over to the garage, backwards run up the inclines and forward run the flats to the top
    • Down the stairs to the bottom and then back up the other staircase
    o To illustrate the lack of ventilation in the stairwell, someone’s weed lingered in the air adding to the sweat
    • Back down again

    Third Thing:
    • To the benches for right leg power up IC x 10, Decline merkins IC x 10, left leg power up IC x 10
    • Mosey back to the flag for some time killing wife pleasers

    COT:
    • Count off, namorama
    • Welcomed FNG. Previous run-in with Pop o’ Lock or friends yields ‘Perp’. Welcome Perp!

  • Shuffle the Deck – from Stiletto

    The Westward Ho always gives ya a nice breeze to go with the beatdown!

    8 PAX at the Treasure Chest. Started with intro and Mosey toward the Pier.

    Warmup:

    15 Each

    SSH
    Grass Grabbers
    Imperial Walkers
    OverHead Claps
    Seal Claps

    The Thang: DECK OF DEATH!

    Face Cards are x15, Deuces are x20, Joker is x100 LBC’s

    Hearts: Big Boy Sit-Ups (Fracsac really wanted Burpees)
    Diamonds: Knuckle Merkins (Love you Heisenberg)
    Clubs: Squats
    Spades: Mountain Climbers

    We went counter-clockwise to grab cards. We grabbed 2 cards per exercise instead of 1 for a little push! After every rotation of all 8 guys grabbing cards, we ran a lap around the pier.

    We went through the whole deck with 8 min to spare for MARY.

    Crunchy Frogs (Mahatma)
    Dying Cockroach (Mambi)
    10 Snips (FracSac)
    LazyBoy (HOKIE)
    Flutter Kicks (Pai Gow)
    American Hammers (Heisenberg)

    COT:

    Announcements and a word of encouragement about pushing out the voices of shame in our day-to-day schedule and life.

    Prayer and Dismissal

  • Sunday Morning w/ Cindy and Bruce – from Catfish

    Hot and Ready at the Renny w/ 6 PAX.

    Started hot out the gates on the museum steps with 25 8-count bodybuilders. On to faces for a plank-o-rama with Peter Parkers, Plank Jacks, Shoulder Taps, and Parker Peters.

    Moseyed to foundry. Got in a ring of fire with Al Gores and Bonnie Blairs, then did 5 rounds of Cindy Crawford (5 pull-ups, 10 merks, 15 squats, 20 calf raises, 25 LBCs). They went for a round of Bruce Lees (American Hammers, Leg Lifts, LBCs, Crunchy Frog, Penguins, and 100s).

    Back to the museum for 4-ish minutes of Sunday Mornings.

    Back to flag for CoT. Coffeeteria @ PJ’s.

  • Play Time – from Heisenberg

    Disclaimer
    Warmup -IC Imperial walkers x 25, Grass Grabbers x 10, Daisy Cutter R 5 L 5, Abe Vigota 10, Merkins 20 (up down cadence), Arm Circles F x 20, B x 20, Overhead claps x 20, Moroccan Night Club x 20, Some OYO self love, Shoulder Shrugs x 10, Back Stretch x 10
    Face Breakers – From the top of the steps on NOMA, IC descending a step after each round Floyd Mayweathers 8,7,6,5,4,3,2,1
    Time to Play – Starting at Tree 1 Bear crawl to next tree, 5 merkins ( or knerkins), lunge walk to next tree, 5 merkins (or knerkins) repeat till you run out of trees. The grass was a little sloppy and underwater at times.
    Return to NOMA – Pax moved to the dry side and did a Route 66 with Flutter Kicks 4=1.
    Ring of Fire – We stopped at Tree 11 and had a quick Ring of Fire merkins (or knerkins)
    Sunday Mornings – Short mosey to the back of NOMA for 3 rounds of Sunday Mornings.
    COT
    TClaps to Catfish and Triple Shift for doing the workout with ruck plates.

  • A shot of DEWARS – from Rudy

    Wednesday marked 1 year anniversary of my Dad’s passing. In the days leading up to his passing, and in the year since then, many of the PAX have reached out to offer YHC comfort, prayers and support. I am forever in all of your debt. Thank you for being here for me.

    Today, 6 PAX will get to join YHC in commemorating the anniversary on a surprisingly rain-less day. YHC had prepped the workout under the expectation that we’d be trapped in a downpour under the gazebo. While the weathermen were wrong, the park was still very much a sloppy mess – so what would we have in store? Lets go to the rock pile and find out!

    Warm Up: War Eagle takes one look at the muck around the rock pile and whimpers “can’t we go to the parking lot?” OK, lets grab a rock and go to the parking lot. Quick warmup with some stretching, SSH, Imperial Walkers.

    The Thang

    Tabata workout. 10 exercises, 45 seconds on, 15 rest. We’ll cycle through 3 times.

    The exercises?
    Dips (using the curb)
    Elf on a Shelf
    Wife Pleasers (with a rock…)
    American Hammer
    Rows
    Squats
    T-merkins
    Overhead Press
    Raises of the Calf variety
    Kettlebell swing

    D.E.W.A.R.S. YHC’s father’s favorite drink.
    S.T.O.R.K. YHC’s father was an OB/GYN, and delivering babies was truly his greatest love.

    Lots of 80s and 90s rock on the radio. Fast Tax shared YHC’s love for the Bo Deans. Good to find another fan!

    Finish up with enough time to rifle carry the rocks back to the pile and mosey back to the flag. Count off and prayers, and War Eagle took us home with an inspirational prayer.

    Thanks for the workout, and thanks for all of the support.

  • Easter Sunday Funday – from Catfish

    PAX: Vagabond, Hokie Pokie, Pyro (NC), Abacus, Catfish(AOQ), Heisenberg, Landline (QIC / Memphis)

    The Scene:
    Beautiful Easter Morning. Clear skies and 57 degrees. YHC had never posted downrange nor Q’d outside of F3 Memphis, so I decided to kill 2 birds with 1 stone. AO Renaissance in City Park NOLA. A fancy pipe laden Shovel flag was flying at the fountain in front of the Museum of Art.

    Warmorama:
    Motivators from 6
    Tempo Merkins x 15 IC
    Tempo Squats x 15 IC
    Imperial Walkers x 15 IC
    Alternating Daisy Pickers x 10 IC
    Allowed the PAX to stretch OYO while I explained the next workout.

    The Thang:
    Bataan Death March Merkin Mile
    Line up single file for a slingshot style run. Last PAX drops and does 5 burpees then sprints to the front of the line. When last PAX in line gets passed, they drop and do 5 burpees. Rinse and repeat. We did this for about 1 mile stopping approximately every quarter mile for the following.
    Diamond Merkins x 25
    Hand Release Merkins x 25
    Wide Arm Merkins x 25
    Merkins x 25

    Bolt 45 (Or 90 if you’re counting actual reps)
    Top half Squat x 15 IC
    Bottom half Squat x 15 IC
    Full range squat x 15 IC

    Burp Back Mountain
    Partner up DORA style for 100 cumulative burpees. 1 partner does burpees while the other travels backwards up the stairs and forwards down the stairs x 5 times. Then they swap. Flutter kicks until all in.

    Captain Thor’s
    Jack Webb style. 1 to 4 Rep ratio.
    1 Big boy sit-up, 4 American Hammers
    2 BBS, 8 AH
    3 BBS, 12 AH
    Keep increasing reps each round until
    10 BBS, 40 AH. (A real ab burner/ crowd pleaser)

    Mosey to the back of the museum for a tradition at this AO called Sunday Mornings

    Wall squat with 10 overhead claps.
    5 Donkey kicks with feet above a line on the wall.
    On last donkey kick, go balls to the wall and do one inverted merkin. Rinse and repeat for 5 minutes.

    Mosey back to startex.

    COT:
    Are you accelerating in all 3 Fs? Are you cruising along and maintaining? If so you aren’t accelerating. Set goals, make a plan to reach those goals. A goal without a plan is just a wish.

    Prayed for our country and for 2 expectant mothers for a safe and healthy delivery.

    This was my first time posting outside of Memphis. The hospitality in NOLA is awesome. Met a bunch of great HIMs and shared some of what we do in Memphis. Thankful for the opportunity to be able to lead a workout in a new city and to get a little outside my comfort zone.