F3 New Orleans

Tag: Jingle Vader

  • Live Oak Relay – from Vagabond

    Warmup, then on to the oak row, right left side. Going, one pax bear crawls to next tree while others plank, then others run to catch up when pax, and next pax crawls while others plank, and so forth, to the end. Returning on other side pax lunge walks or squat walks while other pax do 1 of 3 exercises (imp walker, or SSH, or al gore). Last five trees did 5 burpees at each. Sunday mornings and LBCs to close out. Closed with word of reflection and encouragement to make room for God.

  • Form police – from MacGyver

    FORM POLICE
    Warm Up
    Hillbillies (15)
    Imperial walkers (15)
    Abe vagodas (8)
    Grass grabbers (10)
    Cherry pickers (10)
    Peter Parker’s (15)
    Parker Peter’s 1(0)

    Select battle buddy

    Run to golf course
    First green Area
    Ring of fire, Pax hold plank while teams bear crawl around the circle

    Second green
    Squats x30
    (Form police, bad reps = do it again) total of 45 reps were done

    Third green
    Push ups x15
    (Form Police)

    Fourth green
    Burpees x10
    (Form Police) total of 18 were done

    Fifth green
    Wheel barrow Across the green , switch with buddy, Wheel barrel back

    Sixth green
    Each team does
    40 push-ups
    100 squats
    100 4Count LBC’s

    Back to COT for 12 count Echo stretch, Center/Right/left

    Tubesteak1
    Chiquita,
    Attendance
    Pop a lock
    EL wire
    King Kong
    couch
    Peaches
    Whopper
    Angie’s list
    Llama
    yanks
    Brown bag
    Tinkles’
    Meatball
    Sandbar
    Revit
    MacGyver
    Dewy
    Jingle Vader

  • On the River with Big Freedia – The Twerk Heard Round the Swirl – from Willie

    11 Pax met at the entrance to Audubon Zoo for a kettle bell work out led by yours truly. I had my bluetooth speaker in tow with a new and improved F3 playlist. My standard rules apply to the music. If any of the PAX want to skip a song, it means 5 burpees for everyone. There is only one skip at a time, so we are all stuck with the next song. Almonaster did the honor of hitting “shuffle” to begin the workout. After a short warmup, the PAX carried their bells to the banks of the Mississippi River to start the beatdown. Warm ups consisted of the following:

    Halos x 10 both directions, Self Love x 20 oyo, Grass Grabbers IC x 10, SSH IC x 20

    At the river, we partnered up for a DORA 100, 200, 300… One Partner bear crawled about 20 yards then proceeded to run to the levee and back, while the other Partner did the following:

    100 kettle bell pull throughs (1 is 1), 200 LBCs with the bell, 300 overhead press.

    After we shook out our shoulders on a 20 count, the PAX then circled up for a Big Freedia Ring of fire.

    All Pax held in Al Gore position. Pax 1 did a low slow squat with 20 pulses counting out loud to 10. At 10 the next PAX started his pulses, and so on.. This was followed by Monkey Humpers, all to the music of local hip hop artists Big Freedia, Mystikal, DJ Jubilee, and Freak Nasty.

    The PAX and their bells made it back to the flag with a few minutes left on the clock for some Mary. Sandbar called for a skip making the PAX do 5 burpees at the very end of the workout. We closed Sweaty Bells with COT, then breakfast ensued at Panola Cafe.

    It’s always a pleasure leading such a great group of men!

  • The Day After 100 Burpees – from King Kong

    After 100 burpees and running up and down Wolfpack Mountain multiple times yesterday, I decided stay away from burpees. 9 strong Pax showed up on a beautiful Saturday morning.

    First stop, we ran to middle of Tulane campus and did the following warm-ups:
    self love, forward & backward arm circles, windmills, grassgrabbers, and SSHs.

    Second stop, we moseyed to Tulane library and did Dora 1, 2, 3. While one pax ran that loop around the parking lot, the other Pax was doing the following exercises: 100 rows, 200 step ups, and 300 American Hammers cumulatively.

    Third stop, we ran to the steps in front of Tulane’s UC. We did inclined merkins at the steps. First step with 2 merkins, 2nd step with 4 merkins, 3rd step with 6 merkins, 4th step with 8 merkins, 5th step with 10 merkins, 6th step with 8 merkins, 7th step with 6 merkins, 8th step with 4 merkins, 9th step with 2 merkins. Total of 50 merkins.

    Fourth stop, we moseyed to the base of the small mountain. We ran backward up the ramps and forward on the flats to the very top. We stopped on the first level and did 15 hello dollies in cadence, second level to do 20 flutterkicks in cadence, and 3rd level with protractors.

    We then moseyed back to the flag with COT. We prayed for Tenderloin with his recovery and Big Willie’s friend’s daughter who is battling leukemia. We are always thankful and grateful to have our physical and mental strength so that we can push ourselves everyday…. but today, we did ZERO burpees. SYITG.

    King Kong

  • Whatever It Takes to Win a Race – from King Kong

    Before I arrived at the AO, I made a stop to drop off couple coupons in the front of the statue at Audubon Zoo. At 5:30 a.m. 15 Pax gathered at our imaginary flag. I gave my disclaimer and then headed towards the grass field in front of Audubon Zoo with few warm-ups in cadence: self-love, windmills, low slow squats, SSHs, Hillbillies, and Imperial Walkers.

    After our warm-ups, we moseyed to the statue at the Zoo. Upon Seaman’s request, we did reverse arm-circles and forward arm-circles. Then we did the following:

    Thang 1
    Hand release Merkins x 15 in slow cadence
    Lunges x 15 in cadence
    LBCs x 15 in cadence
    We formed 2 lines and Indian Ran to Magazine Street and back with the coupon. The PAX at the front of the line was carrying the brick.

    Thang 2
    Incline Merkins x 15 in slow cadence
    Squats x 15 in cadence
    American Hammers x 20 in cadence
    Indian Ran to Magazine Street and back…. except this time it’s a race. Losers did 5 burpees. With that in mind, G-Spot just took off with one of the coupon.

    Thang 3
    Decline Merkins x 10 in slow cadence
    Step Ups x 20 in cadence
    Crunchy Frogs x 20 in cadence
    Indian Ran to Magazine Street and back with the coupons.

    Thang 4
    Decline Shoulder Taps x 15 in cadence
    Sitting position with over head claps x 15 in cadence
    Flutterkicks x 15 in cadence

    Thang 5
    Another race!!! We formed 2 lines in a plank position. The coupon was located with the last Pax in line. After he pulled through the brick to the next Pax, he got up and ran to the front of the line and planked. Rinse and repeat until the entire team got past the third light post. Losers did 5 burpees.

    Thang 6
    Final race!!! We formed 2 lines in a standing position. The coupon started off with the last Pax in line. After the Pax did an overhead press, he passed the coupon to the next Pax and ran to the front of the line. Rinse and repeat until the entire team got back to the stop sign by the statue. We were all winners, and everyone did 5 burpees.

    Circled up in front of the Zoo with some Mary’s: Hello Dolly’s x 15 in cadence, Ukraine x 20 in cadence, Protractors.

    Moseyed back to the flag for some COT.

    We prayed for my friend John with his speedy recovery after his cancer surgery. We prayed for Tenderloin with a successful, smooth surgery this Friday. We also prayed for safe travels for family and friends who are traveling and rounding up summer vacations. Finally, we asked Sky Q to continue to give us physical and mental strength so that we can continue to lead in our communities.

    SYITG

    King Kong

  • Sweaty Bells – 6-26-2022 – from Almonaster

    It’s Hot!

    PAX Attended:

    – Jingle Vader
    – SOGO
    – Blowout
    – King Kong
    – 86
    – Douillie
    – Strings
    – FNG ChaseHer
    – Almonaster

    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
    Halos – 10 each side OYO

    Mosey to Moana’s Island.

    Curls

    At spot

    Shrugs – 25 IC
    Kettlebell Swings – 20 OYO

    Line up facing the trees line

    11’s – to 1st tree, start with one sit-up to getup with the bell and end with Froggers with a press.

    Take a lap!

    Back to Flag
    Tricepts Extension

    Mary
    Hello Dolly – 20 IC
    Douillie’s – 20 IC

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer
    Coffeeteria

    Thanks for the opportunity to lead!

  • Better Late Than Never – from King Kong

    I Q’ed almost a month ago and was too lazy to write a backblast. On June 26, I decided to write this…..

    We moseyed behind Tulane Gibson Hall and did some warm-ups. Then moseyed to PJs under the wind tunnel with more warm-ups. Then arrived to Tulane Howard-Tilton Memorial Library, which is named after El Wire’s grandfather.

    Here we did Dora 1, 2, 3. While one partner ran a loop around the parking lot, the other partner was doing 100 step ups, 200 shoulder taps, and 300 American Hammers. Flap-jack until the exercises were completed.

    After Dora, we ran to the baby Loyola garage. At the first ramp, we bear crawled to the next level. At the second ramp, we lunge walked to the next level. At the third ramp, we bear crawled backwards to the next level. Once we got to the top, we Native American ran down to the base of the mountain.

    We then moseyed to the Palm Court to finish it out with a round of Mary’s with some good form merkins.

    Back to the flag with COT.

  • Road Trip – from Mahatma

    The decision was made the evening before while sitting on the porch checking out the Q Sheet……no commitment for the birdcage so why not. YHC new the trek would require some planning: 1. Rise 15 minutes early 2. Pack a snack as its a long drive 3. Route around road construction 4. Don’t suck bring the beatdown.
    Well if it wasn’t for luck in crossing King Kong’s path YHC wouldn’t have had a shot at #4…..it was God’s plan!
    Arrive exactly at 5:30 – YHC busted out with “boom” box ready to rock…..only to find a crowd of 12-15 pax standing around. Quick disclaimer and we were off to the lighted alley you’d expect to find in Audubon (Metry ain’t got such nice things).
    Music On!
    Quick Warm up of AbVagodas, Mnt Man Poopers, Good Mornings, SSH, and Side Lunges

    Work 1
    1771
    Line Up on Light Pole 1, Speaker at Light Pole 2, transition at Light Pole 3
    For 1771 – each end always adds to 8 – flip flop exercise at either end V-Ups and Jump Squats
    2 Merkins in the middle in one direction and 2 Burpees in the middle coming back
    When finished circle up for Mary – Sandbar lead us in LBCs
    Work2
    Le’ 14 (I honestly think there were some chuckles as to the idea of how easy this was going to be).
    13 double under and 1 merkin
    12 double under and 2 merkins
    so on…….
    YHC has never been able to go past 8 without a break and today was no different. All Pax stood to recover for 1m and 15sec
    Restart
    7 double under and 7 merkins
    so on…..
    YHC made a mental strain error at 4 as we continued to 10 double under then 10 merkins at this point YHC was modifying merkins from his knees.
    We completed through 1 DU and 13 Merkins –

    Work 3
    In The Air Tonight
    Hold plank throughout the song – merkins during the best part YHC counted out 20

    Work 4
    AC/DC Thunderstruck
    1 Burpee everytime the title was said we counted somewhere between 30-32 – it appeared some of the pax hated the music as much as the burpees

    Warm Down with Mary
    X Factor – Gas Pumpers – WWII SitUps

    COT – welcome 2 new Pax – “Higgins” and “Royal w/Cheese”. No doubt Peaches was probably correct more “creative” names may have had been bestowed with the help of
    Angie’s List!

    All said it was good to see “most” of the pax…..lol just kidding. I can honestly say the “uptowners” do a great job showing up and continuing to EH. Solid!

  • It’s Going to be a Great Day – from Landing Strip

    Warmup
    -mosey to WW1 Memorial, do 20x SSH

    Tha Thang
    -deconstructed BLIMPs = 5x burpees, followed by a lap past the Peristyle, through the parking lot and back to the WW1 Memorial, followed by 10x lunges (2:1), 15x imperial walkers (2:1), 20x merkins, 25x plank jacks and 30x squats, each followed by a lap
    -if you finish, then start back the other way (30x squats, 25x plank jacks, etc.) until we hit time
    -mosey back to the flag for COT

    COT
    -Author BJ Fogg (Tiny Habits) says we can transform ourselves via the formation and deconstruction of good and bad habits in our lives. I heard an interview with him where he says the most powerful habit anyone can pick up is to simply say the phrase “It’s going to be a great day” upon waking up each morning. I’m going to try it and encourage the HIMs of F3 to do so as well.

  • Sad Clown Send Off at Sweatybells – from Bolt

    YHC jumped on the Q sheet Uptown to celebrate my 2 year MANniversary right where it started, prompting a text from King Kong: apparently Uptowners not only dislike leaving their zip code, they also dislike using the Q sheet (check it out if u don’t believe me or is there a double secret Q sheet among that clique—one wonders!?)
    I mulled over how to best honor a few of the HIMs I’ve encountered along the 24 months since Gabby FINALLY convinced me to post after a couple years of EHing (I ran out of excuses, knew I needed a change, and had just listened to Dredd describe me at minutes 22:42-29:30 in the “What is F3 interview” the week of my first post). Gathering at the front of Audubon park and meeting a couple guys quickly turned into a “mosey” to Touchdown Jesus, led by Kong Kong where we stopped and began exercising in a circle within which I quickly became gassed and modified everything yet finished nothing. Then Gabby informed me that was the “warm up” to which I thought, “U gotta b FU@#ing kidding me!? I have no business being here.” More mosey, exercises, modification, and realization (that I couldn’t do this yet needed this).

    Fast forward: WarmOrama Rapper’s Delight edition. The Thang: Carry bells from flag to first zoo parking row.
    Rudy has creatively used numbers to drive his Qs (this day I chose to follow: 6/5/24=6 exercises (BLIMPS with Bells, except Merkins), 5 movements between each letter, stopping at each subsequent row of parking (farmer carry each side, tricep press 2x, goblet carry), and 24 months of F3=reps of each exercise. Almonaster championed and sustained the first F3 NOLA afternoon workout, pushing himself: B for burpees but Man Maker style to honor an extra push.
    Triple Shift has been the consummate Form Police: M for Merkins done as time under tension in his honor (3 count in mission impossible up the four, return).
    Upon carrying bells back to first parking row we circled up for favorite bell exercise contributions from the PAX, called either OYO or in cadence for 24 reps: Gabby/curl-OHP-tricep press=1, Charmin/Your Mom’s, King Kong/KB swings, Strings/squat thrusters. Back to flag and finish with 24 burpees which were much harder than the first 24: gassed and grateful to ALL F3 NOLA PAX! COT—breaky.