F3 New Orleans

Tag: Hokie Pokey

  • The Joy of The Stack… and unstack???

    The Joy of The Stack… and unstack???

    7 Pax showed up at 45th & Erlander at 0530 to break in the new AO known as The Joy “of dry feet” at The View.

    The Q welcomed folks on the street with a reminder of the 5 Core Principles of F3 ~ Always free ~ Open to ALL men ~ Help Outdoors (rain, shine, heat, humidty) ~ Peer led ~ Close with a COT and a reminder with the new AO starting on the street to be respectful of the neighbors who were still sleeping.

    The warm up consisted of self love, arm circles, and Chinook… none of which were done in cadence so we could keep the noise level virtually non-existent on the street.

    We then each grabbed two cinder blocks and did a farmers carry up the paved walkway to the top of the level so we could enjoy The View while still having dry feet šŸ˜‰ Once on the top we spaced out for social distancing and to allow space to start our stack

    Round 1 ~ Do a burpee, jump over the block, do another, repeat for 5 burpees

    Round 2 ~ Repeat round 1 and now add 10 cross over merkins with one hand on cinderblock…. so left hand on block, right hand on ground, do a merkin for one; walk hands over block so right hand on ground and left hand on block, do a merkin for two; repeat for 10 merkins

    Round 3 ~ Repeat round 2 with 5 burpees, 10 merkins plus add 15 curls

    Round 4 ~ Repeat round 3 with 5 burpees, 10 merkins, 15 curls plus add 20 step ups with high knees (10 each leg alternating for a total of 20)

    Round 5 ~ Repeat round 4 with 5 burpees, 10 merkins, 15 curls, 20 step ups plus add 25 shoulder presses

    Round 6 ~ Repeat round 5 with 5 burpees, 10 merkins, 15 curls, 20 step ups, 25 shoulder presses, plus add 30 chest presses.

    Round 7 ~ Top of the mountain ~ Repeat round 6 plus add 35 tricep presses

    Round 8 ~ Coming back down… repeat round 6

    Round 9 ~ Repeat round 5

    Round 10 ~ Repeat round 4

    As the Q realized he was over-ambitious in his stack & unstack quest and time was running out because he failed the group by designing and unrealistic stack and unstack in the allotted time; we farmer’s carried our blocks back down to the base at 45th and Erlanger for COT.

    All in all the 7 Pax seemed to enjoy the new AO

  • Whoopie!

    5 motivated Pax posted to grow in Fitness, Fellowship and in Faith. With the clock striking 0530, time for a disclaimer and then:

    Warmup –

    • SSH IC x 31
    • Grass Grabbers IC x 10
    • Abe Vigodas IC x 10
    • AC IC x 20
    • PP IC x 20 followed by ST IC x 20
    • IW IC x 15

    The Thang

    Mosey to the bench and picnic table.

    • LL step ups IC x 20
    • RL Step ups IC x 20
    • Dips IC x 20

    Single column Indian Run along the bike path. When the last man reaches the front, that Pax calls an exercise. All Pax run to top of levee and perform exercise x 3, then return to formation. Stopped along the way for some Ring of Fire after each full cycle.
    Once at the new Monday Joy AO spot, turned around and came back. Funnest Ring of Fire was holding low plank with each Pax completing 10 x Catalina Wine Mixers!

    COT – Announcements, Intentions, closed out with prayer to the Sky Q

    Naked Man Moleskin-

    New Joy Monday AO will meet closer to Treasure Chest at the end of Power Blvd. YHC didnā€™t think anyone would post this morning due to saturated conditions, but 4 brothers joined me to reinforce my own commitment. That made me say Whoopie!!

    SYITG

  • The Joy of Two AO’s

    The Joy of Two AO’s

    Four brave PAX saw the weather and still got out of bed and came to the final Robeline “Joy” AO and met the new “Joy (of dry Feet)” AO.

    We gathered and noted the nasty clouds to our west and ran towards them with A Washington Football Team Run (formerly known as an Indian Run). We made a couple stops along our journey for a View of The View over Lake Pontchartrain. Stop #1 ~ 15 low slow squats and 15 Merkins; Stop #2 ~ 15 Wife Pleasers and 15 box cutters; Stop #3 15 Imperial Walkers and 15 Big Boy Sit Ups. We finished our journey along the levy at the new AO location (starting next Monday) at 45th and Erlanger.

    We came down the levy towards Esplanade and went to explore the playground for some more ab work with 15 more box cutters, 15 more wife pleasers and 15 more sit ups before starting our journey back to the starting point.

    On our way back, we periodically stopped to disburse down the levy to do exercises called out on a rotating basis.

    We gathered back at the start for 9 minutes of Mary before COT, announcements including telling others about next Monday’s new meeting place and a pitch for Q Source on Tuesday nights. We then lifted up all expecting parents, and our F3 brothers who are dealing with health issues and closed with gratitude for F3.

    We then took a knee out of respect not rebellion and thanked our Loving Father!

  • Go Fish

    YHC arrived to the AO a few minutes early to set out some cones, but the rain poured from above, which drew the 4 Pax to the dry entrance of NOMA. At 0630 the disclaimer was issued and we ventured out to test one of the Core Principles, held outdoors rain or shine.
    SSH IC x 31, Grass Grabbers IC x 10, Abe Vigodas IC x 10, IW IC x 15, AC IC x 20

    Back to the cover to deal out 7 cards each from the F3 workout deck. The game? Go Fish! It was technically wet enough to be like swimming like a fish! Rules were simple: If you get a matching pair, you Q both exercises on the cards. If the reps are given, complete as such. If no reps provided, complete exercise of number on the card plus 10. Hokie won, but there were no losers today!

    Finish off with 5 Sunday Mornings behind NOMA

    End with COT

    Naked Man Moleskin: The rain didnā€™t actual start until 0615, but it never stopped after that for the duration of the beat down. Go Fish was a fun change, but we never drew the jokers, which were to be 20 Burpees for the temptation joker and dealers choice for leave no man behind joker. Maybe next time! Plenty of Q spots available across the board! Sign up and fulfill another Core Principle! Peer led!

    SYITG

  • 12’s for my 2.0

    12’s for my 2.0

    At 0530, six PAX gathered at the View for a workout in honor of my 2.o’s 12th birthday….

    After the disclaimer we started our Warm up with: 12 Side straddle hops, 12 Abe vagoda, 12 grass grabbers, 12 arm cirlcles and 12 big boy sit ups

    The Thang … We moseyed down towards Treasure Chest and grabbed heavy rocks for just 12 reps of chest presses (at a time)…

    12’s not 11’s…. 12 Chest presses, run up and over the levy then 12 burpees… back to the Lakeside of Levy for 12 more presses and back over to the riverside for 12 lunges… back Lakeside for 12 more presses and back to Riverside for 12 Imperial Walkers, back to Lakeside for 12 more presses and back to riverside for 12 Merkins…. you got the idea…. presses, planks jacks, presses and squats… BLIMPS is only six letters so we had to repeat to get to 12 up and over the levy round trips šŸ˜‰

    Now for a new and lighter rock and a ring of fire, except to 12 not 10. Three rounds of Al Gores and curls and three rounds of rocks over heads and shoulder presses.

    Back to the flag for COT.

  • Start with Shoes off???

    Start with Shoes off???

    At 0630 after a brief intro and disclaimer by Hokie, Hokie and Catfish decided to lead 4 Pax in some new stuff focusing on strengthening our feet, arches of our feet, and toes by asking the Pax to remove their shoes.

    Part of the disclaimer by Hokie was not all workouts have to be beatdowns, even when Catfish is involved šŸ˜‰ The links for these new exercises are https://posturedirect.com/how-to-fix-flat-feet/ and https://posturedirect.com/improve-your-ankle-dorsiflexion/

    We did have a 5th Pax join us during our Foot Focus warm ups

    After 10 minutes of foot focused exercises we continued our warm up with big arm circles both forward and backward and Abe Vigodas

    The Cinderblock party then started with 1 minute of right leg step ups onto the cider blocks raising trailing knee as high as possible and 1 minute of left leg step ups, followed by 4 minutes of burpees jumping over the cinder blocks after each burpee. Then 1 minute of right leg step up and leap over the cinder blocks and one minute repeat with left leg.

    Next was another disclaimer about protecting our backs followed by two minutes of lunges with twists while holding cinder blocks close to our chests and two minutes of Sumo Squats with Cinder blocks.

    We concluded our front of NOMA tour with two minutes of bench presses with cinder blocks before doing farmer carries with two cinder blocks each to the back of NOMA.

    Once at the back of NOMA, before closing with our usual Sunday Morning ritual, we assumed one legged endurance squats with left leg up followed by one minute right leg up while in squat position…. no cinder blocks!!! We finished with Sunday mornings and a farmers carry back to the flag.

    It is always a pleasure to create something new to change up our workouts so we can not be accused of being predictable. I thank Catfish for the very different beginning and would not be surprised to see us do that again as I believe all agreed it was good!

    We closed with our COT lifting up our F3 brothers and giving thanks for F3!

    All in attendance left with two party favors, their own set up two F3 coupons. We then had 120% attendance at coffeeteria as Gabby joined us at PJ’s.

  • Barbara Wawa at the lake fwont

    YHC received some good news this week, lab test showed the clots hindering my ability to push myself have been reduced, and the Doc said the best thing for me is to get out and move. Eager to join my F3 brothers, the Q at the View was claimed for a 60 minute beat down with 3 promises:

    1 - No long distance running
2 - The PAX will sweat
3 - The beat down would suck

    At 0630, nine eager PAX came together to push each other to be better. A brief disclaimer, then off to the warmup.

    SSH IC x 31
IW IC x 20
Abe Vigodas IC x 10
AC IC x 10 twice
Grass Grabbers IC x 10
PP IC x 20
MC IC x 20

    With the warmup complete, straight to deliver promise 2 and 3……with a little shock and awe!

    SSH IC x 5
10 Burpees OYO
5 SSH IC x 5
9 Burpees OYO
5 SSH IC x 5
..........
..........
5 SSH IC x 5
2 Burpees OYO
5 SSH IC x 5
10 Burpees OYO (ā€˜cause we donā€™t do 1!!)

    Mosey to the bench about .25 miles away and grab a rock from the shores of the wide water. Regroup where some cones are set up near the levee. First up, Ring of Fire:

    Al Gore with a rock, then 10 curls one PAX at a time, next in line starting at 5.  Complete 2 rounds.

    Drop the rocks and head to the top of the levee where a deck of F3 cards awaits. Split the PAX into 2 teams, designate a team captain for each. With Hawgcycle and Mahatma facing off, YHC was the moderator. The Game: War! Team captains flip a card, highest card wins! Head down to the cones and do the exercise, then regroup on top of the levee. Reps were number on the card. Face cards added 10. Exercises included:

    400 meter sprint 
Squats with rocks
Monkey Humpers
Freddie Mercury 
Calf Raises with rocks
Backward lunges
Butt kicks
and lots more.....

    Two jokers came up, YHC got to call the exercise. Those two were:

    10 Burpees OYO
4 minutes of Quadraphilia (courtesy of Hawg)

    Finished with the 100 SSH IC card. I believe Hawgs team took the victory, but there were no losers today. It was a win win for the PAX! Mosey back to VSF for COT:

    Count off, name-o-Rama, announcements, intentions and closed with a prayer to the Sky Q.

    Thanks for posting with me and celebrating my full return to joining my F3 Brothers. A special thanks to all for keeping me in your prayers. I am blessed!!!

    SYITG

  • We’re All Stupid

    Last night, Kenner Bruh declared his intention to fart sac at 8:40pm, so the call went out for a replacement Q for the View. At 9:06pm, YHC volunteered to take the Q, because he had a stupid idea that he wanted to try at the View. As it turns out, the men of F3NOLA are stupid who like to do stupid things. With the promise of nothing more than an unknown stupid F3 workout, the largest number of men ever came out for a beatdown on July 8, 2020 as the View hit 11 participants for the first time. On to the stupid.

    The Warm-Up

    SSH – 20

    Imperial Walkers – 21

    Arm Circles – 20

    The AOC

    Last Wednesday there were 11 large piles of trash and refuse spread across the lake shore from the flag to the Treasure Chest Casino. The distance from pile one to pile 11 was 1.1 miles. YHC planned to use the trash piles as the markers for the longest circle of pain ever at the View. YHC calls it the AOC, a series of Al Gore, Global Warming inducing exercises performed next to the rising waters of Lake Pontchartrain. It’s Stupid.

    Do you know what else is stupid? Whoever cleaned up those trash piles along the lake shore is stupid. YHC crested the levee before dawn this morning and nearly fell down in tears as his precious garbage piles were gone! Never fear, adjustments must be made. Now there will be a round of Circle of Pain every 1/10 of a mile on our run from the flag to the Treasure Chest Casino with a new exercise at each stopping point.

    Circle up for 10 merkins as the other Pax hold Al Gore

    Run 1/10 of a mile

    Circle up for 10 Catalina Wine Mixers as the other Pax hold a plank

    Run 1/10 of a mile

    Circle up for 10 Hello Dollies as the other Pax hold Al Gore

    Rinse and Repeat until the Pax arrives in front of the Treasure Chest. The rest of the exercises: burpees, Wine mixer without the merkin, smurf-jacks, merkins again, American hammers, and Nola Ryans. Can’t remember other exercise YHC called out.

    Jack’s Elevens

    The Pax is now 1.1 miles from the flag, and we need to get back by 6:15. The trip back will be 11s. Stop every 1/10 of a mile and do ascending Jack LaLannes, 1 at stop one and 11 at the flag. The Pax safely arrived with all 11 members at 6:16am. YHC humbly asks for your mercy for going over by one minute.

    The End

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

    Thank you men for doing stupid with me and for pushing each other to get better day by day. Remember to be in prayer for our sick and injured. We need these men back to push us and call us out if we have slacked off during their absence.

    Be strong and be kind today,

    Rev Sox

  • Happy Independence Day!

    Happy Independence Day!

    On July 2, 1776 the Second Continental Congress passed the Lee Resolution declaring our independence from Great Britain and King George! Down with the British! Seeing the immense significance of this declaration of independence, John Adams wrote a letter of prophecy to his wife Abigail predicting future celebrations on the 2nd of July. Adams wrote of July 2nd that on this day following generation will celebrate our freedom with Pomp and Paradeā€¦Games, Sports, Guns, Bells, Bonfires and Illuminations from one End of this Continent to the other.

    So to celebrate this momentous day in the fulfillment of Adams’ prophecy, the 2nd Annual F3 NOLA Independence Day race was held at Pontiff Park at 5:30am on July 2, 2020.

    13 laps around the track or 3.25 miles to glory

    1. Belloq 24:32
    2. War Eagle 25:10 PR
    3. Rev Sox 26:11
    4. Double Fudge 27:53
    5. Pai Gow 28:51
    6. Vagabond 31:04
    7. Mambi (12 laps) 29:25
    8. Tool (12 laps) 30:04
    9. Hokie Pokey (10 laps)

    Tclaps to Belloq on winning the 2nd Independence Day Race and to War Eagle on running the fastest 5k of his life.

    Ultimate Frisbee

    The Pax split into two teams for Ultimate Frisbee to celebrate Independence Day with games!

    Shirts – War Eagle, Double Fudge, Mambi, Vagabond, and Tool

    Skins – Belloq, Rev Sox, Pai Gow, Hokie Pokey, and Tool

    The shirts won a close, hard fought game by a score of 4-3.

    The End

    Close it out with Hostess Independence Day treats, Count-Off, Name-O-Rama, Announcements, and Prayer

    Thanks for allowing me to lead and putting up with my stupidity,

    Happy Real Independence Day,

    Rev Sox

  • Renaissance Rock Fest

    Eight Pax, plus our mascot DJ, showed for some work on the NOMA ā€œporchā€ to the tunes of 1980ā€™s arena rock, courtesy of Def Leppard, Rolling Stones, Ozzy, etc. (idea inspired by Scantron). After the disclaimer, warmup, the group performed 3 cycles of 7 maneuver sets (rotating push-ups, caterpillar + shoulder taps, crouching side-steps with lunges, J-Los, wife-pleaser + sit ups, bear crawls up/down steps, box-cutters), with mosey and burpees in between… once ā€˜round NOMA and the other to the park entrance. Finished off with a double dose of Sunday Mornings behind NOMA, then circled up at the flag for COT. We were excited to see FracSac posting! One late-comer joined the workout after the start but did not join us for coffeeteria, I believe F3 named ā€œKruckieā€ or similarā€¦if someone has his contact info, Iā€™ll reach out to get him connected (musician from Australia). As for Vagabond, his third Q on the books and looks forward to helping more.