F3 New Orleans

Tag: Jingle Vader

  • end of time – from Jingle Vader

    warm up, up the mountain with blimps, benches, touchdown jesus, etc

  • 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).

  • ‘21 Skinny Final – from Tinkles

    12 Pax needed a good sweat after a glutinous Christmas weekend. No place like the Skinny to start the week off and balance out the ongoing holiday fun. It was good to see a crew that was ready to work!

    Warm up: Mosey to grass zoo lot for warm up of SSH, Grass grabbers, Imperial Walkers, Peter Parker, Mountain Climbers, Parker Peters.

    Mosey to the levee for some hill work. Run towards the Corps building with going up and down the levee between each light pole.

    Mosey over to Carver Playground. Pax thinks this is a first. It’s good to get out in the neighborhood a bit. Suicides on the basketball court followed by some Mary and merkin ring of fire. 4-corner BLIMPs on the field. Good work.

    Mosey back to the park and the pull-up station. Four stations of work in rotation.

    Mosey back to the flag for count off, namorama, and COT. Great seeing everyone and thanks for the chance to lead!

  • MISTLETOE, part deux (F3 traditional arr. By Sandbar, at a Caroling Pace) – from Sandbar

    Pax were forewarned that by the end of the beatdown, they would be the jolliest bunch of a-holes this side of the nut house.

    Mosey down St. Charles and back to Loyola. Warmups in front of the crèche. SSH, grassgrabbers, windmills. PAX divided into 4 groups, each had to select a carol they knew and could lead bc F3 is about leadership!

    Group 1 led the first mosey to the mountain with “We wish you a Merry Christmas.” Group 1 ran out of verses before we reached the mountain.

    At the mountain, PAX reformed for a Native American Run, and Group 2 led dashing through the garage while caroling with “Jingle Bells.” Running while singing is HARD.

    At level 5 we stopped for the 6 and did 15x Parker Peters, Mountain Climbers, and Peter Parkers IC. PAX reformed into a wassailing group and Group 3 led “All I want for Christmas is my 2 front teeth,” in honor of Bieber’s crash on Oak St. on Tuesday. It lasted for about 50 yards.

    On the top deck, PAX paired off for flapjack M-I-S-T-L-E-T-O-E. One pax did the exercise, while the other went down the stairs on level and ran back up.
    Merkins
    Imperial Walkers
    Squats
    Twists (LBTs)
    Louisville Lip
    Toe Taps (Penguins)
    Elf on the Shelf
    One leg calf raises
    El BCs

    After MISTLETOE, Group 4 led the caroling into the stairwell, with the 12 Yats of Christmas. YHC and other transplants only knew the traditional lyrics, but neither effort improved the other.

    Back the flag for COT.

  • MISTLETOE #1, with coupons – from Sandbar

    Disclaimer followed by a quick mosey around the parking lot. PAX picked up bricks from YHC’s truck. 2.0s mad about having to load the truck with bricks. Builds character though.

    Cusack walk (bricks held overhead, as if it was an 80s boombox) to Oak Alley for SSH IC to warmup, followed by windmills and grass grabbers. Then Nolan Ryans IC and CPRs OYO. (Curls, Press-Ups, Rows 30 each).

    M-I-S-T-L-E-T-O-E, with bricks. Pax paired up. One Pax did the exercise while the other Cusack walked to the second light pole. Each Pax did 30 of each exercise, then moved to the next while waiting for their partner.

    Merkins,
    Imperial Walkers
    Squats
    Twists – LBTs
    Louisville Lips, AKA Muhammad Alis, AKA Floyd Maywheathers
    Elf of the Shelf
    T- -can’t remember the T?!
    One Armed Pickle Pounders
    El BCs

    Pax then moseyed to the shelter, bricks in hand for some wall-chair dodo birds and wonderbras with bricks, IC.

    Back to the flag for COT.
    20 PAX.

  • MISTLETOE #1, with coupons – from Sandbar

    Disclaimer followed by a quick mosey around the parking lot. PAX picked up bricks from YHC’s truck. 2.0s mad about having to load the truck with bricks. Builds character though.

    Cusack walk (bricks held overhead, as if it was an 80s boombox) to Oak Alley for SSH IC to warmup, followed by windmills and grass grabbers. Then Nolan Ryans IC and CPRs OYO. (Curls, Press-Ups, Rows 30 each).

    M-I-S-T-L-E-T-O-E, with bricks. Pax paired up. One Pax did the exercise while the other Cusack walked to the second light pole. Each Pax did 30 of each exercise, then moved to the next while waiting for their partner.

    Merkins,
    Imperial Walkers
    Squats
    Twists – LBTs
    Louisville Lips, AKA Muhammad Alis, AKA Floyd Maywheathers
    Elf of the Shelf
    T- -can’t remember the T?!
    One Armed Pickle Pounders
    El BCs

    Pax then moseyed to the shelter, bricks in hand for some wall-chair dodo birds and wonderbras with bricks, IC.

    Back to the flag for COT.
    20 PAX.

  • Traversing the Birth Canal – from Fast Tax

    Traversing the Birth Canal

    It was a crisp, cold morning at Rock City as eleven PAX joined YHC for his 50th birthday Q.
    After disclaimer, we headed near the rock pile for warmups.

    Warmups consisted of:
    o Abe Vigodas X 10 IC
    o Nancy Kerrigans X 10 IC
    o Hairy Rockettes X 10 IC
    o Grass Grabbers IC 10
    o SSH IC 10

    Sufficiently warmed, we headed to the rock pile, grabbed medium rocks (most of us) and headed to the playground in search of YHC’s lost youth.

    The first event, which I am very uncreatively calling “Rock the Court”, pushed the bounds of comprehension/attention for many of the PAX in attendance (resulting in 10 punitive burpees before we even began) and went like this:
    Divide into 4 teams with each team occupying on corner of the tennis courts enclosure and four rocks (one for each team) placed in the center. One PAX member from each team runs to the center and performs 10 reps of the first of five selected exercises (O/H Press, Curls, Tricep Lifts, Rows, and Burpees) while the rest of the PAX are in a low plank. When he returns to his corner and low-planks, the next teammate runs to the center and does 10 of the same exercise. This repeats until all PAX on the team has had a turn, then the cycle repeats for the next exercise, and so on, until all five are complete.

    Leaving the tennis courts behind, we circled up for a round of Rocks Up (IC 15) and then it was off to the playground for YHC to deny his 50 years by proving he was still a child, or at least could act like one.

    The Playground Scramble went something like this:
    PAX start in plank while first PAX soldier crawls up the spiraled tubular slide (aptly but alarmingly described by Bolt as climbing out of the birth canal), down the ramp, through the small tunnel, then arm over arm across the monkey bars, across the balance beam, arm over arm across the next two overhead bar things then side scramble across the rock wall, all while not touching the ground (because it’s hot lava of course). Anyone touching the ground had to do 20 burpees.
    Next PAX can start up the slide after the PAX ahead of him exits the slide at the top. PAX waiting at the beginning or the end had to do continuous BBS until Q called plank or some other exercise.

    As we prepared to bring the rocks back, for a little extra entertainment, YHC thought “what kid doesn’t like a game of Indian Run?” With rocks of course. After 1 ½ cycles, YHC lost interest…time to drop off rocks and mosey to the flag.

    With a few minutes to spare, and YHC still trying to cling to his youth, we circled around the tree for Duck-Duck-Burpee, which Willie apparently forgot how to play…

    At 6:15 we headed to COT for name-o-rama, announcements, intentions, and prayer, followed by Coffeteria at PJs with a special treat (homemade coffee cake) by Mrs. Fast Tax, now affectionately called “Audit.”

    Gratitude to Bogey, Bolt, Frac Sac, Hand Grenada, Jingle Vader, King Kong, Mahatma, Scantron, Tax Credit (my 2.0), Vagabond, and Willie for being part of my birthday Q and making it so enjoyable.

    Thanks for the fellowship!
    SYITG

  • Sweaty Bells – 12-12-2021 – from Almonaster

    Starting to feel like Christmas!

    PAX Attended:

    – Dinghy
    – Stork
    – Moana
    – Netflix
    – King Kong
    – Jingle Vader
    – Willie
    – Almomaster

    Warm-up.

    SSH – 20 IC
    Arm Circles – 10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Grass Grabbers – 10 IC
    Right foot, left foot- 10 seconds each
    Mountain Climbers – 10 IC

    Run a lap.

    Around the head – 10 each way, OYO
    Kettlebell Shrugs – 25 IC
    Kettlebell swings – 20 OYO

    Sets

    Goblet squats X 10 IC
    Right arm squat thrust X 10 IC
    Left arm squat thrust X 10 IC
    Squat thrust X 10 IC

    Rinse and Repeat

    Lunge Walk to Stop Sign and Back.

    2nd Set

    Overhead press X 10 IC
    Bent over rows X 10 IC
    Right arm rows X 10 IC
    Left arm rows X 10 IC

    Rinse and Repeat

    Tricep Ext to Stop Sign and Back.

    3rd Set.

    Big boy sit ups X 10 OYO
    Move the bell between hands plank X 20 OYO
    Right arm plank rows X 10 OYO
    Left arm plank row X 10 OYO

    Curl to Stop Sign and Back.

    4th Set
    LBC’S X 20 IC

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer
    Coffeeteria

    Thanks for the opportunity to lead!

  • Lions, Tigers, and Bear Crawls Oh My! – from Baywatch

    Five PAX joined yours truly to do a pre-calorie burn before everyone else was awake on Thanksgiving morning. In honor of Turkey Day, wild animal exercises were the theme of the day. After a brief intro and disclaimer, we moseyed around the fountain and down to the waterfront.

    Warm up:

    1. SHH 20x (IC)
    2. Inchworms 15x (out/in)
    3. Monkey Merkins 10x (IC)
    4. Crab toe touches 10x ( IC)

    The Thang:

    After a short mosey to the first blue light pole, we started with Bearcrawls to Heaven. This consisted of bearcrawling to seven light poles. At each pole you do ascending burpees (1 burpee at pole 1; 2 burpees at pole 2; etc.). After each PAX reached heaven, the reward was turning around and doing Crabwalks to Hell. This consisted of crabwalking back to each pole and doing descending 8-count body builders (7 at pole 1; 6 at pole 2; etc.). Unfortunately, after a pole or two of crabwalks, we realized the Q had been a little over-zealous so we modified it to walking lunges instead of crabwalks. No worries though, pain was still felt by all.

    Next up, we headed over to the House of Pain and split up into 4 groups. The timer group did Bernie Sanders up the levy with 5 leap frogs at the top and ran back down. Group 2 did crouching tigers otherwise known as beast twist. Group 3 did monkey humpers. And, group 4 did pull ups. After two rounds, we headed back to the flag.

    After count off and Name-O-Rama, everyone gave thanks for at least one thing and we ended with a sweaty ball of man—all better than when we arrived and ready for a day of family and food.

  • Misty Mountain! 10-30-2021 – from Almonaster

    Pre-Halloween and Anniversary of my 1st Q!

    PAX:

    – Big Willie
    – King Kong
    – Willie
    – Jingle Vader
    – Almomaster

    Warmup:

    Mosey to Tulane breezeway by Freret

    Warmup:

    SSH – 10 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Balance on 1 foot for 10 seconds.
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Mosey to the Grotto.

    Incline Merkins – 10 IC
    Right Leg Step-up – 10 IC
    Leg Lifts – 10 IC
    Take a Lap.

    Submarine Merkins – 10 IC
    Left leg Step-ups – 10 IC
    Flutter Kicks – 10 IC
    Take a lap.

    Dips – 10 IC
    Squats – 10 IC
    Box Cutters – 10 IC
    Hello Dolly’s – 10 IC
    Take a lap

    Mosey through Tulane Quad to see Game Day!

    Mosey to the Mountain

    Starting at first level platform to top Backpedal each ramp
    Merkins – 30 OYO (Decrease by 5 each level)
    LBC’s – 30 OYO (Decrease by 5 each level)
    Repeat each level up to 15 and then down. Skipped (10) due to time constraints.

    Back to flag!

    Thanks for the opportunity to lead!