F3 New Orleans

Tag: Jingle Vader

  • Man Makers count as burpees, right? – from Belloq

    Excited to Q my first workout of the new year, but was trying to figure out how to meet the 100 burpee quota during a coupon workout. Of course the answer is: the man maker.

    Started the disclaimer at 5:29 and had a few stragglers for a total of 13 PAX and two without coupons. Apparently, the uptown crew gets swole by having their helpers do the work for them.

    Warm-up:
    SSH X 31
    Grass Grabbers X 11
    Abe Voigodas X 11
    Peter Parkers X 10

    The Thang: (Simple and Pleasurable)
    Man Makers IC X 15
    Moseyed a double loop (Approximately .3 mile)
    Man Makers IC X 20
    Moseyed a double loop
    Man Makers IC X 15
    YHC mentioned to PAX that we were halfway at 50. There was some debate on the calculations by the Q, and we finally came to a consensus that 15+20+15=50.
    Moseyed a double loop
    Man Makers IC X 10
    Moseyed a single loop
    Man Makers IC X 15
    Moseyed a double loop
    Man Makers IC X 15
    Moseyed a single loop
    Man Makers IC X 10
    We held the 9th Man Maker above our heads for 15 seconds then completed our 100th and final man maker.
    Then without putting our blocks down went to curls IC X 20 and then rows IC X 20.

    Mary: 5 minutes of core
    30 seconds of halos clockwise
    30 seconds of halos counter-clockwise
    60 seconds of reverse twist (aka corkscrew)
    60 seconds of dynamic plank
    60 seconds of chainsaws (tin-snips with motion side to side)
    60 second of slow, controlled big boy sit ups

    COT:
    Count off
    Name-o-rama
    Announcements
    Intentions
    Prayer

    Thank for allowing me to lead.

  • 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

  • Burpin’ and Murphin’ 2020 Away (Okwata 2020-12-31) – from Catfish

    Slightly warmer weather out at Okwata with 7 PAX: Jingle Vader, High Rise, Carpool, Gabrielle, Saban, Bongo, Catfish (Q).
    Started with a mosey over to the fountain, did a couple of laps with some skips, high knees, butt kicks, karaoke, etc. Moved to the grass for Abe Vigoda, Grass Grabbers, SSH and Imperial Walkers. Moved to faces for Peter Parkers, Mountain Climbers, and Shoulder Taps.
    Moseyed over to the House of Pain. Lined up at bottom of the levee for three-ish minutes of the following: 5 8-counts at the bottom, run up backwards, 5 burpees at the top, run down forwards, rinse and repeat. Once done, PAX did a quarter Murph (25 pullups, 50 pushups, 75 squats OYO, divided as each PAX pleaseth). Once done, lined back up on bottom of levee for a repeat of the 5-and-5.

    Bear crawled to the sidewalk, then crossed the street. Moved over to the palm tree planters for Bulgarian Split Squats, Derkins, Dips, Box Jumps, and Irkins. Circled up nearby for SSH, then Smurf Jacks. Ended with nickels and dimes – 1 minute timer w/ 5 burpees, 10 HR Merkins, SSH till the next minute.
    Back to flag for CoT. Coffeeteria at PJ’s on Canal.

  • 12 Days of Fitmas – from Bolt

    The mosquitoes turned out along with 20 PAX total for my VQ. Feeding on energy from the group we started with a short mosey around the clubhouse parking lot to circle up at the pavilion for an attempt to warm up enough for lactic acid to be released. I think I’m the only one who experienced that after SSH, Lounge Singers on each side (Angie’s List’s new favorite), Grass Grabbers in the middle, Peter Parkers, Parker Peters, Hillbilly Squats, Arm Circles froward/back, Moroccan Nightclubs, Seal Claps, finishing with Self Love.

    The workout began with really bad singing of the 12 Days of Fitmas, taking us through 12 different exercises with guest singing appearances from Kermit the Frog and/or Cookie Monster depending on who you ask.
    Day 1: Mosey
    Day 2: Merkins
    Day3: Shoulder Taps
    Day 4: Lunges
    Day 5: Burpees
    Day 6: Squats
    Day 7: Diamond merkins
    Day 8: Big Boy sit-ups
    Day 9: Plank Jacks
    Day 10: Superman
    Day 11: SSH
    Day 12: Mtn. Climbers

    With 11 minutes left, we put our fate in the “deca-die” of pain, rolling for random exercises (OYO) including 15 tuck jacks (twice), 15 jump lunges, 20 tricep dips, 20 burpees, 30 mountain climbers, 15 Vladimir Douillies, 20 merkins. Mosey to flag for 20 dying cockroaches, CoT, name-o-rama: welcoming in FNG, Escrow, and finishing with announcements/intentions and prayer. F2 coffeeteria followed, immediately preceded by hosing the dog crap off my shoe which I apparently carried the entire workout.

  • Return of KimChi

    Mothership is the AO where I met other PAX outside of Uptown. I miss those days where we were averaging 20 plus PAX. But because of COVID, as leaders in our community, we added new AOs to thin out the numbers of PAX at each beatdown. Well, 10 strong PAX (one FNG – Two Dollar) showed up this morning, and Bogey made sure I knew that none of my Uptown PAX showed up for my Anniversary Q. When Jingle Vader was coming in hot, I told Bogey “See, there is an Uptowner!” Bogey responded “He’s here every Saturday.”

    I can write about the exercises… we did Dora, partner workout at the Great Lawn, round of Mary…. but the highlight of the day was to see KimChi back. Even better was that I was able to catch up with him during the cleanup. BTW, our area of City Park is beautiful. Well done PAX. I am extremely thankful that I am part of the F3 community. I don’t know where my mental state will be during COVID if I don’t have this. KimChi – none of us can understand what you are going through, but I hope to see you back out regularly. There is no cure for your wounds, but I hope spending an hour with your F3 brothers on a Saturday morning will bring a little joy because it certainly does for me.

    SYITG

    King Kong

  • NDFF – A Pontiff Original

    7 Pax posted for an Old School Uptowner brought by YHC. A disclaimer was given, followed by a short mosey to the rock pile.

    Warmup

    • IW IC x 15
    • Abe Vigodas IC x 10
    • Grass Grabbers IC x 10
    • Bat wings

    Grab the rock and Cusak, aka rifle carry, to open field where YHC has some cones set up for 11’s. There was song and the Pax was filled with joy, until we got to where we were going.

    1 x 8 count rock builders on one end, bear crawl 30 yards, 10 x big boi sit-ups, bear crawl back.

    After round 4, where 4 x 8 counts and 7 big boi sit-ups were reached, all pax fingers were numb. YHC called an audible and changed to rifle carry in place of bear crawl.

    Circle up for rock work – IC

    • Curls x 10
    • Rows x 10
    • Elf on the shelf – left x 10
    • Flutter kicks x 10
    • Elf on the shelf – right x 10

    Return the rocks and mosey back to the flag.

    COT

    NMM

    • The temperature yesterday and today looked the same, but the frost suggested it was far worse today.
    • North Dakota Finger Freeze was a hit – a hit to the fingers. YHC may have been presented the finger if the PAX had any feeling left in theirs. Some of the Mumblechatter was rather vulgar.
    • Coffeteria was great, making the beat down worthwhile.


      Thanks for posting with me today, and for allowing me to be a part of such a great organization.

      SYITG

  • Sunday the 13th @ Renaissance

    4 PAX got themselves out of bed on an unexectantly beautiful Sunday morning to start their week off right with a beatdown in front of NOMA. YHC was impressed, though not surprised to see Catfish after he posted some ridiculous 10k time the day before. Disclaimer was given and we moseyed to the top of the NOMA stairs for a warmup. 

    WARMUP

    SSH IC x15

    AV IC x 15

    Arm circles IC x 15

    Grass grabbers IC x 15 

    Peter Parkers IC x 15

    Parker Peters IC x 15

    Deep Sea Divers- IC x 10 – hold a declining plank pose at each step, do hip slappers in cadence, go down a step after each set, rinse and repeat all the way to the bottom. We did these last week at Renaissance and YHC wasn’t ready. One week later, YHC was the Q and they still hurt alot. 

    Dying cockroaches IC x 15

    Mosey to Roosevelt Mall for: 

    Route 66– Jump Squats

    Taking advantage of the concrete benches on Roosevelt Mall, PAX ran up one side of Roosevelt Mall with Jump Squats until the 11th Bench, PAX then crossed Roosevelt Mall for:

    Route 66 – Dips

    We did the jump squats ascending to 11, and the dips descending. YHC has included these in a beatdown before, but this time (pauses, checks legs)…legs are still sore 2 days later.

    Mosey back to front of NOMA for: 

    Jack Webb’s IC x 20

    EMON– that is Every Minute On, 10 burpees every minute for 10 min. A perfect time killer or  character builder, depending on your perspective. PAX pushed through admirably. 

    Mosey to wall of NOMA for: 

    Sunday Mornings

    10 Air Presses in the peoples chair, followed by 5 donkey kicks, on the 5th donkey kick up to Balls to the Wall with one merkin/shoulder press. That’s one.

    CoT. Really appreciate all the PAX for pushing through this one. We went the full 45min which PAX admitted was an improvement over my previous Q. 100% attendance at Coffeeteria @ PJ’s. SYITG.

  • Taking out some frustration after a Saints loss

    After yesterday’s terrible Saints game, I had to work out some frustration with the coaches’ gameplan as well as the execution in an awful loss to the Eagles. With that said, and the sharp change in weather overnight, it would make for a challenging morning. 9 PAX gathered outside LCM, including Jingle Vader from the far away land of Uptown.

    Warm up:

    • SSH x 20 IC
    • Windmills x 10 IC
    • Grassgrabbers x 15 IC
    • Arm circles x 10 fwd/rev each IC
    • Self love x 15 IC
    • Hillbillies x 20 IC

    Tha Thang #1:

    What better way to start a block inspired, no run beatdown than with some Flora 1,2,3. PAX partners up and all reps are divided evenly

    • 100 Merkins with feet on block total. PAX #1 performs 10 Merkins while PAX #2 holds plank. Alternate every 10 reps
    • 200 LBCs with block. PAX #1 performs 20 LBCs with block while PAX #2 holds block overhead and legs in air. Alternate every 20 reps.
    • 300 Goblet squats. PAX #1 performs 30 squats while PAX #2 holds Al Gore position with block. Alternate every 30 reps.

    Tha Thang #2:

    At this point it was time to move on to The Gross. 12 exercises of 12 reps (mostly done in 4-count cadence) each. I divided up the exercises into 4 upper body, 4 lower body, and 4 core exercises.

    • Chest press with block while holding bridge position
    • Goblet squats
    • Standing oblique crunches with block
    • Walleyes (front raises with block)
    • Single leg bridges with foot on block
    • Flutter kicks while holding block overhead
    • Curls
    • Lunges with twist while holding block
    • LBCs with block
    • Overhead triceps extension with block
    • Calf raises while standing on block
    • Box cutters while holding block overhead

    Tha Thang #3:

    Walk over with your block to the nearby parking lot for a modified Quarter Pounder. PAX will walk across parking lot while rifle carrying block overhead and perform stated reps at each end of the parking lot.

    • Round 1: 25 Merkins
    • Round 2: 50 Goblet squats
    • Round 3: 75 Mountain climbers (1 is 1)
    • Round 4: 100 reps of core exercise of your choosing

    Walk back to our normal exercise area with block and circle up. Countoff, name-o-rama, announcements, intentions, and socially distanced COT. Hopefully everyone was as fatigued by the end of the beatdown as I was.

  • Glorious Return to the Mothership

    Glorious Return to the Mothership

    YHC was out of town, far from town actually. While working 200 miles out in the Gulf of Mexico on a boat that was running from hurricanes, Catfish stepped up and took YHC’s scheduled Q. Upon reading his backblast, YHC felt motivated to bring something different and challenging. Spoiler alert, it included burpees.

    5 shovel flags marked the spot where 19 Pax posted for a solid beat down. Disclaimer was given amidst mumble chatter emitting from the Pax.

    Mosey to the parking lot toward Marconi, past the putt putt place for a warmup. All IC:

    • SSH x 31
    • Hillbilly’s x 20
    • Abe Vigodas x 10
    • GG x 10
    • Bat wings
      • FWD AC x 20, Seal Claps x 20, BWD AC x 20, OVH Claps x 20, Moroccan Night Club x 31

    10 Burpees OYO

    Mosey to the tool wall

    • Calf Raises IC x 30
    • Monkey Humpers IC x 30

    10 Burpees OYO

    Mosey to the nearby baseball diamond for the next evolution known as Sugar Cookies:

    The goal here was to get the Pax wet, then dirty. Mission accomplished…

    • Superman while kicking feet (AKA Aquaman) IC x 10 completed on the wet grass,
    • Run to the red dirt baseball diamond, complete 10 hand release merkins OYO, followed by 10 Big Boi Situps
    • Run back to the grass and plank and wait for the six.
    • Rinse and Repeat x 3

    10 Burpees OYO

    Mosey to the football field next to the practice track. Here was where YHC ran into the first obstacle of the day. The field was closed and locked. Jumping the fence would not have been a good idea, so change of plans. Mosey to the inner field of the practice field. Quickly set up 10 yard increments using trash, branches, and hurdles. It worked…

    From the Exicon: 1st and 10

    • Start at 10 yard line. Complete 10 merkins and 1 Burpee. Sprint 90 yards, and mosey back to the 20 yard line. Complete 9 merkins and 2 Burpees (always 11). Sprint 80 yards and mosey back to the 30 yard line. Continue until reaching 1 merkin and 10 burpees.

    Line up at approximately the 10 yard line in the tall wet grass for Never Surrender (AKA Genuflect):

    • Hands behind head, elbows out. Down on right knee, then both knees, then stand up. Complete IC x 10
    • Rinse and Repeat with Left leg first IC x 10

    Mosey to the open area of the practice track for some Mary:

    • Dying Cockroach IC x 30
    • Freddie Mercury IC x 10

    Mosey back to the Shovel Flags

    COT with count off, name-o-rama, announcements, intentions and closed with a prayer to the Sky Q.

    NMM

    • YHC was gone for 26 days, and was blessed to have the Pax for support while gone.
    • The warmup was interesting, we had a ball (wiffle ball size) being kicked among the Pax during the evolution. Some kicked better than others…..
    • Jumping over the fence was never really an option. It was a thought, but not an option. Just another example of being prepared to expect the unexpected.
    • The Sugar Cookies were a huge hit…….the grass was prime with morning dew.
    • Thanks to Belloq for taking the second Never Surrender, and for Triple Shift and Thumb War for helping with Mary. YHC started losing his voice…
    • Gabrielle hosted a mini work party to clean up the area around Cafe Du Monde. The Pax performed exceptionally well, but what else would one expect?
    • Coffeteria was enjoyed by many at Cafe Navarre.

    Thanks for allowing me to be part of such a great organization.

    SYITG

  • Lest we forget

    It was my honor to lead a great group of men this morning as we recognize, remember, and celebrate our Veterans. Whether in times of war or peace, those who have stepped up to serve our country deserve the recognition and praise of all those who call this wonderful country our home. My sincere gratitude and lots of prayers go to all the Veterans of the past, present, and future.

    Disclaimer and Mosey to Warmup:

    In Cadence: SSH X 20, Windmill X 10, Grassgrabbers X 10
    Peter Parkers X 15, Mountain Climbers X 15
    Forward Arm Circles X 10, Reverse Arm Circles X 10
    *Sufficiently lathered in the humid air…we moseyed to the train tracks and levee.

    The Thang:

    11’s consisting of 8 Count Body Builders at the bottom of the levee with Jump Squats at the top.
    Start with 10 X 8 Count BBs then to the top for 1 X Jump Squat, then
    9 and 2, 8 and 3, etc. All the way down to 1 and 10.
    *On your own: Little Baby Crunch and Little Baby Twist til the 6 finished up.

    Another mosey led us to the statue in front of the zoo for some partner work. Each group was responsible for 300 total reps completed via 5 rounds of: 20 WWII Sit Ups, 20 Merkins, 20 Bonnie Blairs. While one partner repped it out, the other partner ran a short loop in front of the Zoo. Partners switch out and pick up the count.

    To close we circled up on the field in front of the zoo for some Mary:

    In Cadence: 20 X American Hammer, 10 X Penguin, 10 X Box Cutter, 20 X Dying Cockroach, and On your own X 20 WWII Sit Ups.

    Back to the flag for some light plank work, then Count-o-rama, Name-o-rama, announcements and intentions.

    Seaman will be Qing a Sunnyside on Thanksgiving Day @ 8:00am, Drew Brees Playground.

    Prayers were offered up for spoken intentions, silent intentions, and all of our Veterans.

    Gentlemen, thank you. As always, stepping up to the Flag at 5:30 finds me one way and stepping away from it at 6:15 finds me a little better.