F3 New Orleans

Tag: King Kong

  • 5 Years Of Brotherhood, Bonding and Burpees – from Belloq

    I woke up at 4:20 to a very special day. Eagerly got ready and made the 21-minute drive from the Lakefront to Audubon Park where I have only been to the The Birdcage once to celebrate our 6 Year Convergence last year. How appropriate that I celebrate the start of my 5th year where F3 NOLA truly planted it’s flag and grew? To my delight, I saw both Reluctant Yankee (site Q) and King Kong (Q last time I was at this AO) in the gloom so my confidence in help if needed was growing as I was beginning the disclaimer promptly at 5:29.

    My standard disclaimer expanded to tell the PAX why today was special…Biegnet’s (Matthew Joubert’s) 17th birthday, start of his Senior Year at Jesuit and my 5-Year Manniversary. The looks from the PAX was telling that many didn’t know who this foreigner was and wondered if I was going to talk the rest of the work out so we began…

    Moseyed to the field across Magazine.

    As I could see the confused faces of most of the PAX as they were still wondering who the hell was this guy, who allowed him to Q and how have they not met me if I have been around for 5 years. I decided to introduce myself by asking the PAX to circle up on me.

    Warm-up
    8-Count Body Builders IC X 20 (I could tell I would be popular from this choice moving forward)
    Arm circles front and back IC X16
    Seal claps IC X 20
    Overhead presses IC X 20
    Overhead arm claps IC x20
    Moroccan nightclub IC X 16 (dancing was allowed and welcomed)

    Initially my plan was to honor Shorty’s workout which had 16 reps but I screwed up the whole process because for the first time ever in the history of F3…8-count arm circles were performed.

    I then walked over to complete the circle for our final warm-up
    Low slow squats IC X 20

    The Thang

    Ring of fire Merkins/Plank switching to Monkey Humpers/Al Gore X 3 Rounds

    PAX became talkative so I threw in 10 Burpees

    Ring of fire Catalina Wine Mixers/Plank and Bonnie Blairs/Al Gores X 1 Round

    Merkincides
    10 Merkins, sprint to first tree, return to start for 10 Merkins, sprint to second tree, rinse and repeat to 5 trees out.

    PAX was less talkative so we did 10 burpees as a reward.

    Traditional Belloq Core Routine: (Borrowed from Jeff Cavalier)
    Halos Clockwise 30s
    Halos Counterclockwise 30s
    Reverse Corkscrew 60s
    Dynamic Plank 60s
    Chainsaw 60s
    Slow, controlled Big Boy Situps 60s

    Cool down

    Slow 8-count bodybuilders x 5 IC
    Stretch to sky with hands in air breathing deeply.
    Really, Really Slow Abe Vigodas IC X 5
    Touch toes

    Mosey back to the flag

    COT
    15 PAX
    Intentions for children, families and everyone dealing with going back to school. Giving strength to F3 Brothers in need of a friend(s) to lean on if they need support.

    A special thanks to Rudy for gifting me the greatest F3 name ever, Jingle Vader, Cowbell, Shorty, Bubba and Douille for being there for my initiation into the F3 brotherhood.

    “Btw, worst FNG naming process was held in the gloom today. Took over 10 min. Seems like none of us were on topic at all.” -Shorty’s BB 8/11/2016

    To start year 6, I’ll be back at Okawata for my Manniversary. Consider this an early invite. SYITG

  • Chancun… no passports needed – from King Kong

    I told Yankee that I will take the Q this Wednesday in honor of me missing my Cancun trip due to Covid Delta Variant.

    11 PAX showed up this muggy morning. First stop – short mosey to the fountain by Audubon Zoo, where we did the following warmups: SSH x 20, Ankle Grabbers x 10, Lunges x 10, Self Love x 10. The fountain reminds me hanging out by the resort pool with a margarita… but that didn’t happen.

    Next stop – moseyed to the main entrance of Audubon Zoo. I told the PAX that I hate to be rushed and running around on my vacation. I like to relax and stay put. So today’s focus is to stay in one place and work on our forms. So we did everything in cadence:

    Round 1
    20 SSH
    20 Air Squats
    15 High Knees
    20 Lunges
    30 seconds Rocky Balboa
    30 seconds Al Gore
    5 Burpees
    20 Crunches
    10 Merkins

    Round 2
    20 SSH
    15 American Hammers
    15 High Knees
    20 Lunges
    20 Shoulder Taps
    10 Burpees
    20 Mountain Climbers
    20 Jump Squats

    Short walk to the parking lot in front of the Zoo. We picked a great view on the beach and did 11’s. Start off one side with 10 jump squats and 1 hand-released merkin on the other side. Bear-Crawl in between. After 2 rounds of 11’s, Q noticed there were a lot of small pebbles / rocks on the beach hurting our hands…. therefore, we changed it to lunges and bunny hops in between instead of crawling. Next time, I will pick a different beach (maybe less of a view with soft sand).

    Finished the workout with a Round of Chancun, which included few exercises in Superman position. Moseyed back to the flag with some coconut water waiting for us before the COT.

    I am always grateful and thankful to be able to workout with you PAX on a regular basis. I hope to do this for a very long time.

    SYITG

    King Kong

  • Glorious Return to WPM – from Fracsac

    26 Pax made a choice to take the DRP on their journey to get right and posted to The Legendary Wolf Pack Mountain to see what YHC had on the beat down menu. With a shovel flag planted, disclaimer was given, then:

    Mosey over to the Rosy Palm Court and circle up for a warmup:

    IW IC x 15
    Abe Vigodas x 10
    Grass Grabbers x 10
    Bat wings AC, SC, OH, MNC (dancing encouraged)
    Catalina Wine Mixers IC x 10

    Count off and pax instructed to remember their number. Then count 1,2,1,2….

    Mosey to the mountain…

    Two columns, hence the 1 and 2 count. Run to the top of the mountain with last pax sprinting to front all the way up.

    Once on top, take the stairs back down to level 4.

    Burpee broad jump the short side of level 4, then bear crawl the long way.

    Head back up the mountain, with quadraphilia on the inclines and sprints on the straight aways, all OYO.

    Circle up on the top for a mental test. The Q has the pax recall their number, then combines the numbers in some fashion for SSH. The instructions are clear: execute SSH IC up to the first number followed by SSH in silence and completing together, with the Q being the cadence to follow. Failure to follow instructions results in a penalty.
    Spoiler alert: there were penalties.
    Penalty 1 – Heisenberg Seal burpees x 10 (burpee with 2 Merkins)
    Penalty 2 – Heisenberg Seal burpees x 15
    Penalty 3 – Sprint to far wall and back and do 10 burpees.
    The 4th time the Pax got it, sort of.
    Time for one set of Tin Snips IC x 20.

    Return to the flag for COT

    NMM

    – YHC hasn’t done WPM in a while, and wow! What a rockin’ AO!
    – The uptown crowd was surprisingly quiet today, minimal Mumblechatter going on.
    – There’s a rumor going around about doing burpees even if the pax were in perfect sync. I cannot confirm nor deny this rumor, except to encourage the pax to continue to reach for perfection.
    – Coffeteria was awesome and well attended.
    – Thanks for allowing me to be part of such an incredible group of men, and for gifting me the opportunity to lead.

    SYITG

  • A little shoulder work – from Hokie

    Hokie, FCOJ, Blowout, Doc Ock, Gabrielle, King Kong, Almonaster, Sub- Prime

    Warm up – motivators
    Arm circles
    Echo stretch
    Ankle rolls
    Legs to chest
    Self love

    4 @ 7 – Heisenberg’s – small lap

    4 @ 14 – 4 count merkins – small lap

    4 @ 21 – plank jacks – small lap

    4 @ 28 – Shoulder Taps – small lap

    AND BACK DOWN

    11’s – diamond merkins & flutter kicks

    Teams –
    small lap with weight
    Peter Parker’s
    T-merkins
    Mountain climbers

    11’s
    Real seal burpees
    Bobby Hurley’s

  • Misty Mountain – 7-3-2021 – from Almonaster

    Tulane Library!

    PAX:

    – King Kong
    – Moist
    – Willy
    – Chiquita

    Warmup:

    Mosey to Tulane breezeway by Freret

    Warmup:

    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Balance on 1 foot for 10 seconds.
    The Morpheus – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Mosey to the Library.

    Incline Merkins – 10 IC
    Dips – 10 IC
    “DD’s” Daredevil Decline Merkins – 10 OYO
    Rinse and Repeat.

    Take a Lap.

    Right leg Step-up – 10 IC
    Squats – 10 IC
    Left Leg Step-up – 10 IC
    Rinse and Repeat

    Take a lap.

    To all, legs hanging off of the ledge.
    LBC’s – 15 IC
    Flutter Kicks – 15 IC
    Box Cutters – 15 IC
    Hello Dolly’s – 15 IC
    Douille’s (Russian Twists) – 20 IC

    Mosey to Tulane Quad

    Ring of Fire – Merkins – 10
    Gator Roll – 10 OYO
    Ring of Fire – Merkins – 10
    Burpees – 10 OYO

    Back to Flag
    COT
    Birthdays
    Anniversaries
    Announcements,
    Intentions
    Prayer

    Thanks for the opportunity to Lead!

  • Prepping for the 2022 USA Games – from Hawgcycle

    Conditions: 76 degrees, Humidity 89%, Wind 3 mph from the East

    Pax: MulliCan, The List, Field Lice, Forty, Yank, Sabrina the Teenage Witch, Two Tickets to Paradise, The Moistest, Papa, Will.I.AM, The Biebs, The Driest of Sockets, Grind Breaker, The Clammiest of Chowdahs, Bananarama, Bone Thug, and Nipster.

    Warm-up

    SSH x 25; IW x 25; DQ x 10; Floyd Mayweathers x 24; LSS x 25; Joe Bidens x 25; Bat Wings (FAC x 25; BAC x 25; Seal Claps x 25; OH Claps x 25; Moroccan Night Clubs x 59)

    The Thang

    Mosey to ….The Wall
    • BTW + Floyd Mayweathers x 12; BTW + Joe Bidens x 12….repeato
    • London Bridge x 12; Mike Tysons x 12…..repeato
    • BTW + Floyd Mayweathers x 12; BTW + Joe Bidens x 12

    Mosey to the Bandstand for…..

    Ring of Fire – 9 merkins each (start when pax on the left gets to 5). Hold plank the rest of the time. 2 rounds

    Mosey to the grass for….

    EMOM Burpees. 4 rounds of 12 and one round of 11 for 59 total

    Mary – Crunchy Frog x 20

    Mosey back to the flag for COT

    Prayers for Landing Strips Dad and Fast Tax Son and friend deployed in Syria

    NMM
    • Thanks to Yankee for having the idea of running my 181st 10K after the Birdcage as I raise money to help send 59 Louisiana athletes and 25 coaches to the 2022 USA Games in Orlando. Special Olympics has a lot of shared values with F3 – physical fitness, inclusivity, and leadership. Heartfelt thanks to everyone in F3 for their support of this fundraiser. If you would like to volunteer with Special Olympics, reach out to me and I can show you how.
    • Thanks to Bieber, Angie’s List, Mulligan, and Yankee for joining me for 10K #181. It’s always a big help to run with others.
    • I’m convinced that Bat Wings is totally mental. It sucked the first time I ever did it, but not anymore. I think my mind got used to it more than my shoulders. You get to a point, where your mind says “you should not be holding your arms up this long….PUT THEM DOWN.” But if you can get past that, your shoulders become fairly numb and it doesn’t hurt too much anymore. I’ve done it so many times now that I think it takes too long to really make it suck. I didn’t want to do much running or cardio today, so I was okay with spending 5 minutes basically doing arm circles.
    • I didn’t want to do much cardio, but there is too much science saying burpees are the best exercise ever, not to include them in a workout. I personally think you have failed as a leader if you don’t include at least 50 burpees in a workout. I’ve said what I said.
    • When we went to get coffee Yankee was telling the Baristas and the people in line that I had just completed my 181st 10K in a row. They immediately referenced much more impressive feats like “one of our customers runs a half-marathon every day” and “I follow a guy on Instagram that is running from San Francisco to New York and has run 1500 straight days.” Picture them with the McKayla Maroney face as they are saying this. They were clearly not impressed. Then he mentioned that I run in flip-flops and they lost their minds. They couldn’t believe that I had just run a 10k in a pair of $5 flip-flops. My marketing campaign will be changing for the second half of the year. I have clearly been stressing the wrong part of what I am doing.

  • Afternoon Delight – Mixed Beatdown with F3 and FiA – from Almonaster

    F3 and FiA Mixed Beatdown!

    PAX:

    –

    Start at Flag.

    Mosey to the field across Magazine St. (Moana’s Island).

    Warmup:

    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    The Morpheus – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Partner up with a person from the opposite group (F3 and FiA).

    Dora to the marker and back.

    100 – Shoulder taps (1is1)
    200 – LBC’s
    200 – Squats

    Burpees – 10 OYO

    Switch to FiA for the remainder of Beatdown.

    Tabata / HIIT style:

    2 rounds of each working 45 seconds with 15 seconds rest:

    1) Plank jack w/ crunch.
    2) Prisoner get up w/ jump.
    3) Sit up to Get up.
    4) Suicide Push Ups (Catalina Wine Mixers).
    5) Froggers.
    Mary

    Flutter Kicks – 10 IC
    Freddie Mercury’s – 10 IC
    Russian Twists (Douilles) – 10 IC

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    “Coffee”

    Thanks for the opportunity to Lead!

  • Catfish of the Mists – from Catfish

    Great get-together this morning with 12 PAX at the Misty Mountain.

    Started by moseying over to the lawn across from the audubon entrance. Warmed up with Abe Vigodas (Windmills), Grass Grabbers, and a hearty round of the Motivator.

    Moseyed over to the base of the mountain for some plank action: Peter Parkers, Shoulder Taps, Parker Peters. Split into two lines for Indian Run at the top.

    At the summit – nice long round of Bat Wings to heat up the shoulders. Brief rest, then 15 burpees OYO. Attempted to follow it up with a Dora 1-2-3, but turned into a Dora 1-1-1 with 100 Catalinas, 100 jump squats, and 100 flutter kicks (2 is 1). Non-exercising partner did a “vertical loop” down the stairs, across the lot, then back up.

    Moseyed back to flag for CoT.

  • Hip Hop Hooray – from Dry Socket

    Beautful morning out there at Audubon park. We had 20ish PAX present. Warmups included SSH, Grass grabbers, Peter Parkers, Mountain climbers and forward and reverse arm circles.
    Then we posted up at the zoo. DJ Dry Socket broke out his 90s/2000s underground hip hop classics to the delight of the 2 PAX that recognized a Beastie Boys song 🙂
    Did a DORA BOMBS (Burpees, Overhead Press, Merkins, Big Boy Sit up, Squats). Partner ran 0.3 miles around the zoo and switched off.
    We logged close to 3 miles today.
    Then we headed back to the field for a little game of Roxanne/Redlight. Ring of Fire, stayed in plank until your part came up then the pax did 4 merkins at a time.
    Ran back to the flag for some Penguins, LBC, Freddy Merks.

  • Summer Sweat is Back – from Tinkles

    The days are starting to get a bit more humid and what was recently tolerable seems to be getting tougher. Today seemed that way, and I was happy when the workout was over.
    Warm Up:
    • Mosey around a bit and settle at the Tulane lawn
    • SSH IC x 30, Imperial Walker IC x 20, Forward arm circle IC x 20, Reverse arm circle IC x 20.

    First Thing:
    • 10 Burpees EMOM for 10 minutes- sorry about the lack of music, will do better next time!
    • Recover with some penguins IC x 20, and LBCs IC x 30

    Second Thing:
    • Mosey over to the garage, backwards run up the inclines and forward run the flats to the top
    • Down the stairs to the bottom and then back up the other staircase
    o To illustrate the lack of ventilation in the stairwell, someone’s weed lingered in the air adding to the sweat
    • Back down again

    Third Thing:
    • To the benches for right leg power up IC x 10, Decline merkins IC x 10, left leg power up IC x 10
    • Mosey back to the flag for some time killing wife pleasers

    COT:
    • Count off, namorama
    • Welcomed FNG. Previous run-in with Pop o’ Lock or friends yields ‘Perp’. Welcome Perp!