After losing Left Eye last week, I was offered redemption. Left Eye saw I had the Q at Rock City, and was kind enough to give me another shot. 24 men arrived in the dark gloom of Pontiff, without lights, for a beatdown in the dark and damp. Bogey suggested we all hold hands and sing Kumbaya during the workout so no man gets left behind. Not a bad idea… The usual disclaimer and off we go.
We moseyed to the usual spot by the rocks for our warm-up COP.
SSH x 20 IC
IW x 20 IC
Windmills x 10 IC
Arm circles 10 forward 10 backwards IC
LSS x 20 IC
Mountain climbers x 20 IC.
Grab a rock and head to the track. We lined up on the 20 yard line of the football field for a rock circuit. I kept one eye on Left Eye the whole time…
Shoulder press x 15 IC, sprint to the end zone and back.
Rock curls x 15 IC, sprint to the end zone and back.
Rock rows x 15 IC, sprint to the end zone and back.
Rock squats x 15 IC, sprint to the end zone and back.
By this time, Cowbell could see what was coming…
Shoulder press x 10 IC, sprint to the end zone and back.
Rock curls x 10 IC, sprint to the end zone and back.
Rock rows x 10 IC, sprint to the end zone and back.
Rock squats x 10 IC, sprint to the end zone and back.
Shoulder press x 5 IC, sprint to the end zone and back.
Rock curls x 5 IC, sprint to the end zone and back.
Rock rows x 5 IC, sprint to the end zone and back.
Rock squats x 5 IC, sprint to the end zone and back.
Next we bear crawled from the 20 to the end zone, 20 Merkins in the end zone, and lunge walked back to the 20. Next circuit.
Chest press x 20 IC
Flutter kicks with rock held high x 20 IC
Chest press x 20 IC
Hello dolly with rock held high x 20 IC
Then we moved our rocks out to the 40 yard line, and teamed up in Pax of 3 for Merkin relays. 40 yard dash, followed by 15 Merkins, until the other Pax got back to you. 3 rounds of 15 Merkins, followed by 3 rounds of 10 Merkins, for 6 rounds total.
Circle up for some Mary.
LBCs x 20 IC
Box cutters x 20 IC
Dying cockroach x 20 IC
Penguins x 20 IC
Return your beloved rock back to the pile and run back to the flag for a percent finish. (Maybe 1 minute late according to Triple Shift, but his watch must be wrong.) Count-off, name-o-rama, announcements, intentions, and a prayer. I am grateful I did not lose another Pax member today. We were 24 strong throughout. Thank you for letting me lead.
As many New Orleanians might be aware, Hamilton has been playing at The Saenger for a 3 week run. As many F3ians might be aware, Da Parish and Rudy have a thing for musicals. So of course, the Hamilton workout was an obvious combination. And a plot was hatched – only publicized to those PAX that were In The Room Where It Happened….. So Hamilton and Burr signed up to Q the Mothership and Muscleship.
6:29am, PAX loitering around both flags wondering who was stepping forward to claim the Q. Especially loud grumbling at the Mothership flag from Jingle Vader, who repeatedly expressed his dislike for all things in Pop Culture.
6:30am, Rudy at Mothership and Parish at Muscleship give the disclaimers to PAX (most of whom seemed to be saying “Yeah, I figured.”). And both PAX took off to meet at the flag standing by a large box in the field in front of the museum.
And what was in the box? No – this isn’t a Brad Pitt “What’s in the Box?” scene. Instead, it was the exercise gear for the Qs…
And all the PAX grumbled and groaned, but still circled up in one large combined workout circle.
The Warmup – Qs alternating exercise callouts
16 SSH (Hamilton was 16 on arrival to US)
7 Burpees OYO as we begin spelling out Burr
21 Imperial Walkers (Hamilton was 21 when he became aide to Washington
Up/Downs to Burr’s cadence
30 Peter Parkers (Hamilton was 30 at the Constitutional Convention
Rocky Balboas to more of Burr cadence
Then (thanks to Mahatma’s good advice), PAX numbered off. 1s go with Hamilton (Rudy), 2s go with Burr (Parish). The Q vs Q Showdown begins…
Burr – Round 1
Dora 1-2-3 to Aaron Burr, Sir & My Shot. Pax 1 will perform the exercise while Pax 2 Burr Crawls to the 2nd tree & back.
Floyd Mayweather x 100 (2=1) – Hamilton upon meeting Burr advised he had recently punched the bursar of Princton
Squats x 200 – Burr advises Hamilton, Laurens, Mulligan & Lafayette that he’d rather sit than stand for the revolution
American Hammer x 300 – Hamilton does not throw away his shot and drops his American Hammer on Burr, Lafayette, Laurens & Mulligan
MerKING Wave/Burr Crawl to You’ll be Back
While PlanKING during the song sung by King George, pax will do a MerKING wave (1 merkin performed in a wave around the circle). When the last pax merks, the entire circle will Burr Crawl clockwise 1 rotation. Repeat the MerKING wave with 2 merks, Burr Crawl, etc until song is complete.
Mary to the song Guns & Ships.
Hold out your gun at Yorktown by holding a James Bond for :30 center/left/righ
Yorktown would not have been a victory w/out the French ships in the harbor. Hold your Boat/Canoe for :30 and finish out the song.
Hamilton – Round 1
Hamiltabata. 8 exercises, 45 seconds high intensity, 15 seconds of rest. To the songs Alexander Hamilton and My Shot
Happy Jacks (5 SSH, 2 Squat Jumps)
Absolution (8 count plank-position exercise)
Merkins
Imperial Squat Walkers
Lunges
T-Merkins
Outlaw
No Surrender (aka “The Genuflect”, in F3 Nola lexicon)
20 Count
To the 2:30 song Aaron Burr: Burpees. OYO. Go. Until the song ends. Yes, grumbly PAX – I mean it. Till the song ends.
20 Count
Mosey to the fountain for a version of the Cabinet Battle.
PAX 1 planks
PAX 2 dips x30 – with feet on PAX 1 back.
Flapjack.
Flapjack for x20
Flapjack for x10
Interlude
Both groups met at the lawn, and switched. Now the 2s go with Hamilton and the 1s go with Burr.
Burr – Round 2
Take a Break while we mosey to the Foundry
Time for an amRAP Battle while we hear Cabinet Battle #1
5 Pull ups, 10 Merkins, 15 Squats, Repeat until song is complete (3:35)
How are you going to Say No To This first American Political Sex Scandal. Hamilton was being extorted by James Reynolds while Hamilton had sex with his wife Maria. The first time it happened Hamilton gave Maria $30. Perform 30 reps (IC) of these 3 Big Sexy Exercises
Pickle Pounders
Wife Pleasers
Monkey Humpers
Mosey back to the flag…Mr Burr has business to settle with Hamilton. Your Obedient Servant
Hamilton – Round 2
Same as Round 1. Equal amounts of grumbling about the burpees. Some members of this group seemed to have an entirely different perspective on the Plank/Dip combo. Rudy suggests the Uptowners pull their minds out of the gutter.
Rudy does note that this routine was significantly harder the 2nd time around….
The Duel
All PAX meet back at the flag for the final 10-Count Duel. Qs alternate calling an exercise, making a ladder.
1 Burpee
2 Squat Jumps (then 1 Burpee)
3 Merkins (then 2 Squat Jumps, then 1 Burpee. You get the idea…)
4 Lunges
5 Country Crabs
6 Dr W
7 X Fit Merkins
8 Box Cutters
9 Turkish Getups
10 Rise Ups – Hold a Squat while Q counts down from 5, squat Jump, immediately return to Squat.
And with that, the F3 NOLA Tribute to Hamilton comes to a merciful close. Just a few minutes overtime.
Countoff and Name-o-rama, welcoming our new FNG Water Boy (named quickly before the uptowners could start suggesting based on Water Boy’s pronounced profession of selling Industrial Hoses).
Upcoming F1 / F2 this Thursday night at Greenway (6:30) and Wrong Iron (7:00).
Intentions called out, ask all of us to offer our own prayers for the intentions (spoken and otherwise) for all of our brother PAX. Finally, circle up for our closing prayer. Offer of thanksgiving for the glorious day God has given us, and for the grace of His wisdom to use this gift wisely.
Rudy and DaParish both thank the PAX for their merciful tolerance of this workout.
We have the honor to be your obedient servants….A dot Ham….A dot Burr.
On a beautiful, crisp Friday Morning, 20+ PAX gathered for a
Wolfpack Mountain beatdown. So with a
quick disclaimer off we….wait Amnesia reminded that we do have two AO’s
Uptown. So with a loud rally cry, two
strong PAX (Amnesia and Bad Moon) embarked on a moonlight ganter through the
nether regions of Uptown also known as Angry Wave or maybe we should rename
Angry Ripple??? I digress. Let’s Mosey!
To Touchdown Jesus for Warm-Up:
Hillbillies IC X20
Wide-Leg Mountain Climbers IC X15 (a new
exercise for F3 that YHC pilfered from OTF, Kong watch those eyes…KONG EYES
DOWN!)
Self-Love IC X20
Let’s continue warmup – PAX Line Up in straight line for:
High Knees till Q yells halt
Butt Kicks till Q yells halt
Kim Jung Un’s aka Supreme Leaders till Q yells
halt (a little mis-coordination on this one
by YHC)
Open Gates till Q yells halt
Mosey to Res Quad for 4 Corners PIMPS:
Pickle Pounders X 5 (2 is 1) then bear crawl to
Imperial Walkers X10 (2 is 1) then monkey humber
walk to
Merkins X15 then crab crawl to
PlankJacks X20 then sugar bear crawl (those
crawls weren’t sweet!) to
Starfish Crunch X25 (2 is 1)
Mosey to Mountain for Static
Climb Beatdown run forward up ramp and then backward up next ramp to each
flat:
1st Flat 2 minute Squat Hold
2nd Flat 2 minute Plank Hold
3rd Flat 2 minute People’s Chair
4th Flat 2 minute V-Up Hold
5th Flat 2 minute for PAX choice, Al
Gore’s or Leg Raises? PAX quickly chose
leg raises. Apparently those quads were
smoked (I’m looking at you Mr. Awesome). Leg Raises it is!
For all above static holds, if you break form at any point,
do burpees until 2 minutes is up.
Indian Run down to bottom and mosey back to flag…
Count-Off, Name-o-rama, Announcements, Intentions and
Prayer.
Don’t forget PAX, Beatdown and F2 event this upcoming
Thursday, March 28th. Meet at
intersection of Jeff Davis/Lafitte Greenway at 6:30 for half hour beatdown then
we’ll walk over to Wrong Iron for some F2.
Last Thursday at Okwata Rudy being Rudy suggested I sign up
to Q. At first, I said to myself “not
going to happen” then over the course of the day I decided to look up the Q
sheet just to see when the next Q spot was open- thinking it would be about 5-8
weeks out. Not the case, there was an opening the next week (today). I decided
to rip the band aide off and pop my Q cherry and sign-up for my VQ.
18 PAX met out on the banks of Okwata with 15 mph winds whipping
a nice cool 50 degrees through our bodies. Considering this is the 2nd
official day of spring I hope the cold weather is past us. The 20 degree
weather swings from 5:30am to Noon is getting old.
We started off with a Mosey to the grass by Landry’s for
warm-ups. Probably one of the only time’s you’ll ever hear the restaurant Landry’s
come out of my mouth. The warm ups
consisted of:
25 – SSH IC 15 – Should Taps IC 15 – Arm Circles Front IC 15 – Arm Circle Reverse IC 15 – Plank Jacks IC 15 – Peter Parkers IC 15 – Mountain Climbers IC
In full disclosure the above workouts above were “the plan”
not sure what the final counts were. Never realized how hard it was to count when
the Q. Much respect for my past Q’s. Also,
a lot of mumble chatter about having to get back to your feet for arm circles
and then back down again for plank jacks might have to incorporate more of this
in future Q’s since everyone enjoyed it so much.
My novice and out of breath warm-up Counting self, decided a
30 second count down was a good idea – After some grumbling – Kuch quickly
counted to 10 (thanks for the help!) and we then proceeded to split into 2
groups for an Indian Run back to the Hill. At the Hill we partnered up for a
little “bern”. One partner did a Bernie Sanders up the Hill and run back down
(then switch) until the below exercises were complete.
Now that our legs were nice and “berning” we crossed the
street to complete running to the street light and post up for 5 merkin’s X 3 lights.
The goal was to hit 3 street lights that were a decent length from each other,
however I didn’t realize there were two sets of street lights one’s on the left
and one’s on the right. My intentions were the left (the distance one’s) however
we improvised and completed the exercise. We circled up for Mary where we did:
20 Flutter Kicks IC 10 Turtle Crunchs IC 10 Hello Dolly IC 10 Big Boy Sit Ups OYO
Again, this was “the plan” not sure what the final counts were
as I was once again out of breath from counting. Definitely need to work on
that for next time!
With 3 mins to Spare we Moseyed back to the Flag where Mahatma
suggested a little ring of Fire. 6:15am came and we circled up. 18 PAX were at
the AO. We welcomed a new FNG “The Greek”. Congrats to Two Yutes on making 10 years of
marriage!
8 Pax. Upper 40s. Dry. Still winter at the time of the workout.
Mahatma was kind enough to allow YHC to take the Q this morning, since I missed my recent Q at Popeye’s. After a disclaimer warning the pax (especially those from Uptown) about the diverse wildlife roaming the park, we headed toward the jogging track on the north end. We gave hurried instructions to Mahatma as he rolled in hot and eventually circled up in the NE corner
Warm-up
SSH x 20 – Rev Sox noticed a tempo change at the end
Peter Parker x 33
Imperial Walkers x 25
Merkins x 10 – tried to keep it nice and slow.
The Thang
1st Soccer Field (burpees for the six) – Bear Crawl length (120 yards) Sprint back (100 yards)
SE corner (planks for the six) – 10! (10 merkins, 10 Squats, 10 WWII Sit-ups, 9 merkins, 9 squats…)
Southside – lunges for the six
Outdoor Gym (planks for the six) – 8 Stations. 45 seconds with 15 second rest
Burpees
Dips
Squats (T-claps to War Eagle for pointing out the deficiencies in my form) #TShiftEffect
Flexed Arm to Dead Hang
Box Jumps
Flexed Arm to Dead Hang
Dying Cockroaches
Flexed Arm to Dead Hang
Mosey back toward the flag and circle up for Mary (LBCs for the six)
Flutter Kicks x 20
Keep the feet off the ground
Hello Dolly x 15
Keep the feet off the ground
Flutter Kicks x 10
Keep the feet off the ground
NMM
T-claps to Darkwing Duck on his second post.
T-claps to JV for finding Lafreniere Park. We were shocked to learn that this was not only his first trip to this AO, but his first trip to the park. #ClassicUptowner
T-claps to Triple for completing the Spartan this weekend and continuing to post
I didn’t notice nearly as many feral cats this time, but did see a nutria, one roster, and 3 geese. Minimal amount of wildlife today.
There seemed to be some mumblechatter concerning the length of the bear crawl, but the pax pushed through and performed admirably.
When I visited San Antonio they kept they did not let their feet touch the ground during Mary. I thought implementing this idea was good, but it seemed to meet some resistance, as in most everyone’s feet hit the ground. Maybe I didn’t explain the idea well enough. We were on concrete so maybe concrete was considered ok? Not sure. There were also a few pax complaining about the weight of their shoes. That has a simple solution.
At 6:25 a.m., YHC only saw one other car in the parking lot. YHC had a feeling this may be the smallest group of PAX at the Mothership. Many HNJ PAX were at the T-Bois concert down by the Bayou. Few strong PAX were representing F3 Nola at the Spartan Race in Mobile, AL. T-Claps to Triple Shift, Hokie Pokey, and Fracsac for challenging themselves on completing such a challenging obstacle course. At 6:30 a.m., 5 strong Uptown PAX gathered by the imaginary flag on a cool, wet, rainy Saturday for a beatdown. Uptowners took over the World…. now known as the Uptownship.
Warm-ups
Short mosey to the Peristyle and did the following:
SSHs x 20 IC
Windmills x 10 IC
Grass Grabber x 10 IC
Imperial Walkers x 20 IC
Inch Worm Merkins x 5 OYO
Hill Billies x 20 IC
Mountain Climbers x 20 IC
High Intensity Interval Training (HIIT)
The PAX stayed at the Peristyle and performed the HIIT. The purpose of HIIT is to give it all you got for one minute to get your heart rate up and then rest a minute. The PAX did the following exercises in this order:
1.) Mountain Climber Merkins – do 10 MCs then end with one merkin = one round. Do as many rounds as possible in one minute and scream out each round upon completion. Rest one minute.
2.) Bobby Hurleys – Do 10 Bobby Hurleys = one round. Do as many rounds as possible in one minute and shout out each round upon completion. Rest one minute.
3.) Leg Raises – Do 10 of these = one round. Do as many rounds as possible in one minute and shout out each round upon completion. Rest one minute.
4.) Jump Lunges – 10 lunges = one round. same as above. Do as many rounds as possible in one minute. Rest one minute.
5.) Burpees – 5 burpees = one round. Do as many rounds as possible in one minute. Rest one minute.
6.) Hello Dolly – Do 10 of these = one round. Do as many rounds as possible in one minute. Rest one minute.
Rinse and repeat for another round. So in total, the Uptown PAX toughed out 12 minutes of HIIT.
The Thang
The Uptown PAX moseyed to the fountain in front of NOMA and ran into about 14 Metry PAX plus Quincy from Uptown at the Muscleship. Yes Bogey – you count as a Metry PAX.
Round 1
50 Rocky Balboa IC in front of NOMA, to the fountain with 15 Derkins IC to the 2nd light post with 20 Plank Jacks IC to the 4th light post with 20 Low Slow Squats IC to the 6th light post with 20 Genuflex x IC to the 8th light post with 20 Peter Parkers IC
Moseyed back to the steps in front of NOMA
Round 2
30 bunny hops IC in front of NOMA to the fountain with 15 dips IC to the 2nd light post with 10 merkins IC to the 4th light post with 20 Parker Peters IC to the 6th light post with 20 King Kong shoulder taps IC to the 8th light post with 20 Mountain Climbers IC. Then moseyed back to the steps in front of NOMA with a 30 seconds rest.
Then moseyed back to the flag and ended with 10 Nolan Ryans on each side IC by Gabrielle.
COT
Count-O-Rama 5 strong UPT PAX, Name-O-Rama, announcements, intentions. No FNGs. Thank You all again for the opportunity to lead. Always an honor to workout with my F3 brothers. SYITG
Lagniappe – Uptown and the World united at the Coffeeteria after the Uptownship and Muscleship beatdown. Photo credit – Bogey.
14 Pax set off into a mild, dry gloom that looked more like midnight than morning to find a good warm-up spot and get a little practice in for the upcoming H8. YHC was initially excited about not having to warm up in Surge’s favorite intersection, but the weeds were a little high, and we found ourselves back in the familiar intersection oval for warm-ups, consisting of:
Arm Circles
Hill Billies
SSH
Parker Peter
After the warm-up, we were back to everyone’s favorite Okwata exercises: levees and burpees and burpees and levees, and a few merkins thrown in.
Exercise 1: Sprint up the levee, jog down, 10 Burpees. Sprint back up the levee, jog down, 10 Burpees, 25 merkins, Plank and Wait.
Exercise 2: Indian Run where the sprinter drops for 3 Merkins before sprinting to the front. Rudy claims Jesus Juice almost passed me on a sprint despite the 3 merkins, but I think we should all consider the source. Although Indian runs are not necessarily part of the H8 (or at all part of it), I do hate them.
Exercise 3: Sprint up the levee, 5 Turk and Burps; jog down, 5 T&B; jog back up, 5 T&B; jog back down, 5 T&B. A little controversy about the form for these, so below is a demonstration of the Turkish Get-Up that I at least attempt to follow. It’s a great exercise for any workout, and worth practicing on your form. Start light if you do; a 10-lb kettlebell should be plenty at first.
Exercise 4: At Okwata, there is always time for running backwards up a levee, and this workout was no exception, so we did a couple rounds of Bernie Sanders, planked and waited for the 6, and then moseyed back to the flag, where we got in a few LBC’s as the clock struck 6:15.
We wished Jesus Juice a happy 35th, and welcomed Edible Arrangements from F3 Nashville. We prayed for some of our F3 brothers who are going through some tough times right now, and we recognized how thankful we are that we were able to come together this morning for a workout.
I’m also thankful for the opportunity to lead this group. -Kuch
I only posted because I was the Q. The time change, the Mardi Gras break, the darkness of the gloom- all good reasons to sack. As been said many times, if left to my own devices I wouldn’t be there. Thanks to F3 I was. Disclaimer which included a very Confession-like ‘my last Q was 6 months ago’(!) and we were off.
Warm Up in oak alley:
SSH IC X 30
Hill Billy IC X 30
Arm circles X 10 and reverse
The Thang: I wanted to do Catch Me if You Can all the way around the park with some beat downs interspersed. Keeping the pax in order necessitated lining up in alphabetical order so we got a little brain workout as well. Once organized we made our way around the park doing Catch Me if You Can with the last guy in the column dropping off for 3 burpees. This seemed to please everyone. Alphabetical order insured we all got a chance to participate!
First beat down at the row bars for: rows (count to 10), lunges, Bobby Hurley’s, LBCs, Low Slow Squats
Next COP across from the bridge: Merkin Wave with bear crawl to center and out between each wave. 3 waves total.
Next COP was at the benches by the fountain: RLSU IC X 20, Dips X 15, LLSU X 20, Classic Tinkles (just offering that moniker)(Akin to naming yourself ‘Ice Man’ or similar I assume): Shoulder taps IC X 10 straight into Derkins IC X 10, followed by shoulder taps IC X 10
Mosey on to grassy knoll for some Mary:
WW 2 sit ups X 20
Dying cockroaches X 20
Douilles X 20
Supermans X 20
Back to the track and on to the pull up bars. Short on O2 I went with the same rotation that we had done at the row bars. The mumble chatter involved Yankee wondering how many likes his posts get. He must work with adolescent/teen girls all day.
Back to the flag and only several seconds over the time limit. Not bad.
Count off, namorama, and COT. Continued prayers for Angie’s dad.
YHC turned 51 and wanted to celebrate F3 style. Okwata provided a beautiful sunrise and a light breeze. First, DISCLAIMER and then
Mosey to the Center of the Universe for the warm-up: SSHx51, Abe Vigoda x10, Sun Gods 10f/10b, Peter Parker x20, Parker Peter x20, Imperial Walker x20, Concrete Grabbers x10
Mosey to the levee for an 11 with burpees (descending) and low slow squats (ascending)
Mosey to the seawall for a Hurricane Hoedown looking out over Okwata and the beautiful sunrise
Mosey up and over the levee and back to the flag for some bonus Mary: American Hammer x20, Freddie Mercuries x20, LBCs x20 (courtesy of Kuch).
The PAX had a F3 guest from North Carolina. YHC thinks he was impressed with our hill (aka, levee) and how we used it a lot. Thank you for a great birthday start. Teach me to be generous!
