F3 New Orleans

Tag: Hokie Pokey

  • Renny Frost (Renaissance 2021-01-18) – from Catfish

    Frosty morning at the Renny with 7 PAX: Heisenberg, Hokie Pokie, Tool, Fracsac, Pop Tart, Dax, and Catfish (Q).

    Started with Abe Vigodas, Grass Grabbers, and SSH, then warmed up the legs with a round of the Motivator. Threw in some Imperial Squat Walkers for good measure. Moved to faces for Peter Parkers and Plank Jacks.

    Moved on to five minutes of ten EMOM burpees (50 total). Went back to faces for Peter Parkers and Mountain Climbers. Back to feet for 8-counts.

    Moved to the fountain for Dips, Bulgarians, Derkins, Bulgarians (other leg), and Irkins. Once done with this, got another 5 minutes of EMOM burpees in. Circled up again for a leg ring of fire with Al Gore/Jump Squats. Then did a standard Ring of Fire with Merkins and an active plank (move leg/arm out in sequence). On to the back of the museum for Sunday Mornings.

    COT. Coffeeteria @ PJ’s.

  • Burpees Are Our Friend – from Jingle Vader

    Mosey to MOMA, with a sudden change with 10 burpees; arrive with 10 more burpees. Warm up: 29 ssh, 20 grass grabbers, 20 hillbillies, arm circles: 20 forward, 20 back, 20 overhead, 20 seal, 20 moroccan nightclub. End the warm-up with 10 more burpees.
    Thing 1: Burpee-looza Route 66 to the front of the park with a mosey between each lamppost; Merkin Route 66 on the way back with lunges (sorry, dudes) between each lamppost. More burpees while waiting for the six.
    Thing 2: Around the fountain, 10 box jumps OYO, 20 dips, 20 power ups right leg, 20 derkins, 20 power ups left leg.
    Mosey to the Peristyle for a warm-down: 20 dying cockroaches, 20 hello dollys and 10 Dr Ws. Close with 10 final burpees.
    So that was at least 106 burpees. MABA: Make America Burpee Again!

  • It’s a Joy to Q The View – from Gabrielle

    On a crisp Monday morning, YHC got into his vehicle for the journey to the Far West. YHC’s passport appropriately stamped and Google maps initiated the feeling was good for a strong beatdown. At meeting spot, 3 PAX awaited. Uh Oh, YHC forgot his phone at home and he couldn’t phone home because he didn’t have a phone…What to do as a playlist had been made and tabata had been downloaded…Never fear, Frac is here to save the day! Quickly tethered my Wonderboom to Frac’s phone, disclaimer and Pax grab your block and farmer’s carry over the levee to other side for:

    Warm Up
    • Toy Soldiers X10
    • Windmills X 10
    • Bat Wing

    Nickels and Dimes
    5 Burpees 10 Superman’s EMOM for 5 Rounds SSH while you wait for next round

    10 Minute AMRAP
    20 Squats with or without Block
    10 Kettle bell Swings
    20 Rows with Block
    10 Shoulder Press Jacks with Block
    20 Block Merkins
    10 Mountain Climbers on Block (each leg)

    1st Set – 6 Minute AMRAP
    10 Shoulder Presses
    10 Lunges (2 is 1) with Block
    10 Wife-Pleasers with Block

    2nd Set – 6 Minute AMRAP
    10 Bicep Curls
    10 Straight Leg Deadlifts (RDLs)
    10 Tricep Extensions

    Seal the Deal
    10 Burpees EMOM for 5 Rounds SSH while you wait for next round

    Count-Off, Name-O-Rama, Announcements, Intentions and Prayer.

    Coffeetaria with Frac, Hokie and YHC at Panera. Always enjoy the convo.

    Congrats to Thumb War for new baby and making it out to beatdown. Thanks again Fracsac for letting me take over your phone. Great playlist of classic rock hits (except for that Simply Red song) and the tabata app worked perfectly!

  • 10 Years Better – from Fracsac

    6 Pax made a choice on the first day of 2021, a choice to take the DRP on the journey to get right. YHC gave a disclaimer, then moseyed half the track and back on the field for:

    Warmup
    Imperial Walkers IC x 10
    Abe Vigodas IC x 10
    Grass Grabber IC x 10
    Arm Circles IC x 20 (10 fwd and 10 back)

    Merkins x 10
    Wide arm x 10
    Diamond x 10

    Mosey to rock pile

    Hello Dolly IC x 10
    Flutter kick IC x 10
    LBC IC x 10

    Mosey to field

    SSH IC x 10
    Peter Parker IC x 10
    Mountain climbers IC x 10

    Mosey to bleacher area

    EMOM burpees – 10 minutes x 10 every minute on the minute.

    Mosey to hill

    Jacob’s ladder up to 5 Burpees on top of hill. Monkey Humpers x 5 each time at base of hill.

    Mosey back to rock pile (8 count body builders waiting on 6)

    People’s Chair on fence. Each Pax calls out a name that should be present. Each Pax went twice, equivalent of about 90 seconds.

    Mosey back to flag
    8 count body builders IC x 10 to close it out.

    COT – prayer of gratitude for F3 that started 10 years ago, and that we will be guided to find those that need it.

    It was a great way to kick of The New Year of 2020 won……Uh um….2021…..

    NMM

    • Two flags and the Freedom Hammer were present. One Flag was carried the whole route and planted prior to each evolution.

    • We did a good bit of the original workout from the BB shared by OBT. Some things were intentionally left out, and some were intentionally added. MABA!

    • The following was read at the Jacob’s Ladder – “Blood, Sweat, Toil & Beer (to bastardize a great phrase) will breed a deep regard called Brotherhood. If you give yourselves to this endeavor, you will find it, and it will find you. I hope you reach a point today or next Saturday – where you want to quit. So, in the union of men, “you against you” becomes a public and/or common struggle. It’s here you will see there is much more in you that you’ve withheld – or in your weakness you’ve rationalized away.
    It’s time, but if you don’t care, we won’t care either. What’s it gonna be, son??”

    • That’s 115 Burpees + 10 x 8 count body builders done!

    • It was challenging to find a place for coffeteria at 0630 on New Years Day!

    • EH someone that needs F3 as much as you did!

    Thanks for posting with me and for allowing me to be part of something incredible!

    SYITG

  • Deck of Life – from Fracsac

    6 Pax eagerly awaited for 0630 to embrace the beat down that was sure to follow. After a disclaimer the Pax climbed the steps for a warmup.

    Warmup
    IW, GG, AV, AC

    8 count body builders IC x 10

    The Thang

    Starting at the the first set of steps of NOMA, merkins increased by one up to the top. Call it stairway to heaven, ascending merkins or whatever…..11 steps if YHC’s count was accurate. When completed head back to base and 5 burpees.

    F3 deck of life! That’s the F3 deck sans squats, lunges and sprints. That left a whole lot of merkins! Each Pax takes a turn flipping a card, then calls cadence for exercise indicated on the card.
    Non face cards = 10 reps
    Face cards = 15 reps
    Jokers = 15 burpees OYO

    With a few minutes left, mosey to the back of NOMA for Sunday Mornings x 5 OYO

    COT

    100% attendance at coffeteria!

    It was a great way to kick of a Sunday Morning!

    Thanks for posting with me and for allowing me to be part of something incredible!

    SYITG

  • The Deck of Death – by Suit – from Bogey

    Quick warm-up with an unruly bunch lacking counting skills.
    10 Abe’s
    25+ Grass Grabbers
    20 SSH

    The Thang…
    Picked 4 Pax to each pick an exercise(with rock when possible) and assigned each a suit(♦️=BB sit-ups, ♣️=Squats, ♠️=Mtn Climbers, ♥️=Curls). Face cards = 20 reps. Wild card = 25 burpees.
    Called it at 6:13 and about 6 cards left. Moseyed back to flag

    COT including Pledge of Allegiance

    Thanks boys for allowing me to Q.

  • Christmas in the Gazebo – from Rudy

    Thank you BooBoo for reminding me that I had the Q, as I’m not usually a regular Uptowner. But that prompt served as a much needed kick in the rear, as I’ve been quite guilty of repeated fart-sacking (aka “shorty-ing”) of late.

    So – here we are, around a flag, shivering and shaking, looking at the puddles of mud everywhere. What better way to start a Friday am! 12 folks joined in the fun – so with a quick disclaimer, we were off to the rocks.

    Quick warm up cycle – YHC finds that he *really* needs the sllloooowwww Windmills to get started. But lets grab a rock and head to the Gazebo – Mahatma style (no resting rocks on shoulders! carry ’em!)

    The Thang:

    Christmas Songs! Yay! YHC queued up his Spotify Playlist (including favorites like Destiny’s Child, Queen, Run DMC, Vonda Shepard and more). While we celebrate the coming holidays, we’ll run through 10 sets 3 times (yes, a total of 30 sets. PAX math skills need help early in the am). Each set: 45 seconds then 15 seconds of work (yes, 30 sets each for 1 minute equals 30 minutes of work).

    Shoulder Press, Lunge, Curl, Big Boy Situps, Burpees, Rows, Squat Jumps, Bench Press, Box Cutters and finish up with the Irish Jack Ass (thanks, Screwtop, for introducing me to these – they really kick my ass. 45 seconds of them? Yeah right – something for me to strive for…)

    Back to the Rock pile, and back to the flag.

    Welcome aboard “Ring of Fire” (though I’m regretting not going with “Sunshine”. But such is life.).