F3 New Orleans

Tag: King Kong

  • Stocking Stuffer – from Reluctant Yankee

    Got to the Mtn and it was chilly- colder than I thought. Hat and gloves cold.

    Cop1 at the bottom: SSH, IMp walkers, Peter Parkers and dying roaches *21 for 2021

    10 burpees then run to the 2nd floor

    Busted out the deck of death – a stocking stuffer from the kids

    Did low slow Squats ic *21 Wide Merks *9 Bonnie Blair’s *6
    Lunge walked length of garage

    10 burpees ran up a flight
    Monkey humpers *21 reg squats *21 reg lunge *5

    Ran up a flight 10 burpees (30)

    Ic Low slow squats *9 Freddie Mercs *21 Smurf jacks messing with Gabrielle and the cadence

    Ran up a flight 10 burpees (40)
    Oyo 4 donkey kicks aka heels to heaven
    Ic 7 monkey humpers
    Backward lunge to next level
    10 burpees (50)
    Got 100 arm circles – I don’t believe in arm circles so we switched to bear crawl 100 m 5 Merks every light post
    People’s chair
    Ran down a ramp
    3 chuck norris
    10 incline merks
    Ran down a ramp
    21 Vladimir douille s
    Time was a factor ran to the flag – nice flag by vagabond!

  • 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

  • America’s Pastime?

    I love baseball. I love everything about it. Because I love it so much, I have been wanting to Q a baseball inspired beatdown for a while. While 50 degrees in a sweet December gloom doesn’t necessarily lend itself to thoughts of afternoons under the blue skies, maybe the following 9 Innings of Suck will…

    Warmup:

    Short Mosey, SSH X 20 IC, Grassgrabbers X 10 IC, Windmill X 10 IC, Imperial Squat Walker X 20 IC, Forward Arm Circles X 10 IC, Reverse Arm Circles X 10 IC.

    The Thang: I had longed to trespass on the nicely turfed ballfield nearby to complete this beatdown, and in so doing each position on the field would be the location for each Inning of Suck. Since the field was locked, we settled for a nice damp, dark, unmarked field.

    Each inning started with a 50 yard jog, included the inning/position exercise, and concluded with a 50 yard sprint back to the starting spot (dugout).

    1st Inning/Pitcher: 10 Burpees OYO
    2nd Inning/Catcher: 25 Low Squats IC
    3rd Inning/1st Base: 20 Bonnie Blair OYO (2 is 1)
    4th Inning/2nd Base: 20 Side to Side Shuffles IC (groundball pickups)
    5th Inning/3rd Base: 20 Hand Release Merkins OYO
    6th Inning/Shortstop: 20 Side to Side Shuffles IC (groundball pickups)
    7th Inning/Left Field: Jack Webbs Rep Count 1-7 on the Merkins
    8th Inning/Center Field: Jack Webbs Rep Count 8-15 on the Merkins
    9th Inning/Right Field: 10 Burpees OYO…Finish Strong!

    The jogs/sprints in between innings represent getting on and off the field…never walk on a ball field…green means go!

    Since we still had time, we moseyed back towards the flag for some Extra Innings:

    Partner up for some DORA 100, 200, 300 with a “to the fourth light and back” run:
    100 Squats
    200 Floyd Mayweathers (1 is 1)
    300 LBC’s

    Back to the Flag for Count-o-rama, Name-o-rama, and COT.

    This was an amazing way for me to start my day. Merging my love of baseball (however twisted) with the opportunity to Q a PAX that shows trust, works hard, makes you laugh, encourages, and shows appreciation throughout is something I don’t take for granted. Thank you all!

  • Good to be back at Rock City!

    Pontiff Playground maintenance crew must have known Uptowners were loitering in Metry. The gate to our AO spot was locked. But that didn’t stop the persistent PAX… the train tried…. running full speed at 5:25 a.m. …. blocking few PAX to the AO. But regardless, everyone managed to make it to the football field with his beloved rock just in time for the first exercise – 20 SSHs in cadence… leading into the following warm-ups in cadence:

    Windmills x 10, Grass Grabbers x 10, Hill Billies x 15, Forward Arm Circles x 10, Slow Merks x 10, and Self Love x 10.

    After warmups, everyone lined up about 20 yards from the endzone facing the goal posts.

    Round 1 – 10 curls, moseyed to the goal posts and back, 15 curls, moseyed to the goal posts and back, 20 curls. SSHs for the Six.

    Round 2 – same as Round 1 – instead of curls, the exercise was chest presses. At the end of this round, Mahatma did extra homework and ran to the goal posts and back after the last 20 chest presses. Few mumblechatters here mocking Mahatma how he didn’t follow instruction of stopping after the 20 presses. So the Q decided to add more running in the following rounds. Even more mumblechatters by now…. I think mostly from Rude-y.

    Round 3 – moseyed to the goal posts and back, 10 goblet squats, moseyed to the goal posts and back, 15 goblet squats, moseyed to the goal posts and back, 20 goblet squats, moseyed to the goal posts and back. SSHs for the Six.

    Round 4 – same as Round 3, the PAX did 5, 10, and 15 big boy situps with the rock instead of squats.

    Round 5 – same as Round 3, the PAX did 5, 5, and 5 manmakers instead of squats.

    From here on out, the Q shortened the field to about 15 yards instead of 20 yards.

    Round 6 – 5 thrusters, lunge walked with the rock, 10 thrusters, lunge walked back with the rock, finished the round with 15 thrusters. SSHs for the Six.

    Round 7 – 10 Hello Dollys with the rock, overhead carried the rock towards the goal posts, 15 Hello Dollys, overhead carried back with the rock, and finished the round with 20 Hello Dollys. SSHs for the Six.

    7’s – started with 6 burpee jump overs (over the rock), carried the rock to the other side, 1 overhead press. Carried the rock back to original side of the field, 5 burpee jump overs, carried the rock back to the other side and did 2 overhead presses. Rinse and repeat until you finished with 6 over head presses and 1 burpee jump over. SSHs for the Six.

    20 flutterkicks in cadence with the rock.

    Time to return our companions and moseyed back to the flag.

    COT – announcements – new Yoga session at Okwata (Thursday – 5:30 a.m.). Prayers to Willie’s friend and thankful to be out here with the PAX. Never take it for granted that we have the physical and mental strength to do this on a regular basis. SYITG.

    King Kong

  • Aloha Bells

    Cool morning at 6:30 zoo parking lot.

    Workout began with a custom F3 Hawaii playlist: https://open.spotify.com/playlist/2N2sjLjUJN4klBJb334C1z

    Warm up

    • SSH
    • Calf stretch
    • Arm circles front, back, chinook, Moroccan Nightclub

    Farmers carry to the fly with intervals of one-armed curls ten in each side, one armed walking presses ten on each side

    Circle up at the fly for:

    • Tricep extensions x 20
    • Rocky balboas in cadence for count of 20
    • Goblet squats x 20
    • Rocky balboas in cadence for count of 20
    • One armed swing x20 each side
    • Rocky balboas in cadence for count of 20
    • Kettle Bell toe touch (extend KB one arm touch opposite toe) x20 each side
    • Rocky balboas in cadence for count of 20
    • Kettle Bell press x 20
    • Big boy sit-ups with bell x20
    • Rocky balboas in cadence for count of 20
    • Pistol squats x20
    • Rocky balboas in cadence for count of 20
    • Kettle Bell Snatch x20 each side
    • Rocky balboas in cadence for count of 20
    • Kettle Bell Swings x20
    • Rocky balboas in cadence for count of 20
    • Kettle Bell Thrusters x20
    • Rocky balboas in cadence for count of 20

    Then repeat all above (excluding thrusters) with reps of ten.

    Farmers carry back to flag with ten single arm curls each side and ten presses each side.

    Name-o-rama, announcements, intentions, and Café Gabby.

  • 6 Year Anniversary (10-14-2020) – The Birdcage

    Woke up early to this beautiful, cool, dry morning to setup the field in front of Audubon Zoo with our F3 flags. Then I moseyed to our usual Birdcage COT spot to meet up with 45 other PAX to celebrate F3Nola’s 6 year anniversary. Before the disclaimer, I told the PAX that this is our actual anniversary date, and The Birdcage was our very first weekday AO. We then headed over to the field in front of Audubon Zoo with our warmup exercises in cadence. To honor our 6 year anniversary, we started the day with 6 burpees OYO.

    1.) SSHs x 20

    2.) Windmills x 10

    3.) Self Love x 10

    4.) Imperial Walkers x 20

    5.) Peter Parker, Parker Peter, MCs x 15

    We divided the PAX in 2 groups in the middle of the field. One group was facing the Zoo while the other was facing Magazine Street. Each group had their own marker to reach to (which was about 50 feet away).

    Round 1 – moseyed to the marker and did 10 hand release merkins. Then moseyed back to the middle of the field and went back out to marker to do 15 hand release merkins. Then moseyed back to the middle of the field and went back to the marker to finish off with 20 hand release merkins. Then converged back to the middle of the field to wait for the Six (SSHs until the Six was done).

    Round 2 – similar routine as round 1 except we did 10, 15, and 20 big boy situps.

    Round 3 – similar to round 1 except we did 10, 15, and 20 jump lunges. Also, instead of running, we were side hopping.

    Round 4 – similar to round 1 except we did 10, 15, and 20 leg raises.

    Round 5 – similar to round 3 except we did 10, 15, and 20 squats.

    Round 6 – similar to round 1 except we bear crawled to the marker and moseyed back to the middle of the field with 20, 40, and 60 overhead air presses in between.

    Round 7 – similar to round 6 except we bunny hopped to the marker and moseyed back to the middle of the field with 5, 10, and 15 burpees in between.

    At some point during the workout, we saw a shooting star with a crescent moon in the backgound.

    Round of Mary

    We did the following in cadence:

    1.) American Hammers x 20

    2.) LBCs x 20

    3.) Hello Dolly x 20

    4.) Low Country Crabs x 10 (Yankee’s lead)

    5.) Dying Cockroach x 20 (Hawgcycle’s lead)

    COT

    We finished the beatdown with COT. Announcements and prayers. Someone mentioned Bogey is buying for everyone who shows up at the Deutsches Haus tonight. We thank Sky Q for giving us the strength everyday so that we can do this on a regular basis. Always grateful to be out in the AM with the PAX and hopeful for many years of this.

    Few of us had some F2 coffee at PJ’s on Magazine. Always entertaining conversations with the PAX. SYITG

  • Ponder the Justifier

    Rolling in hot, time to go for the Fatty. Warm Up:

    • SSHs 20xIC
    • Imperial Walkers 20xIC
    • Low Slow Squats 20xIC (then without break 20-second hold)
    • Self-Love 20 OYO

    Burpeeplazooza: Every minute on the minute (EMOM): 15 burpees, then 14, then 13, then 12, then 11, then 10. For a total of 75.

    Mucho Chesto:

    • 20 Regular Merkins
    • 15 Diamond Merkins
    • 15 Wide Merkins
    • 10 Right Back Merkins
    • 10 Left Back Merkins

    Core core:

    • 20xIC Pondering the Justifiers (LBCs with hold for counts 1-3)
    • 20xIC Dying Cockroach
    • 20xIC Russian Twist
    • 20xIC Crunchy Frog

    Mosey to the track and back around to the shelter for the Leg O Rama:

    • 20 Right Leg Step Ups
    • 20 Dips
    • 20 Left Leg Step Ups
    • 20 Incline Merkins
    • 20 Right Leg Power Ups
    • 20 Decline Shoulder Taps
    • 20 Left Left Power Ups
    • 1 minute of wall sit
    • 5 Box Jumps

    Circle of Mary

    • T, Y and Ws – 20xIC each
    • Superman to Boat with 20-second hold for each– 4x
    • Dr Ws – 20xIC
    • Hello Dollys – 20xIC
    • Flutter Kicks – 20xIC

    Close out with 10 burpees. Then Count Off, Name O Rama, Announcements, Intentions and COT. Thanks, Dude. It’s sweaty out there, stay hydrated.

  • Last Mothership Before COVID-19 Changes Everything

    Back in January, I have already heard about the Coronavirus because of my family living in Hong Kong. My father, who is still currently stuck in Hong Kong due to the travel restriction, had informed me how bad this thing is and how many people had already died in China. I knew it was somewhat serious, but I never expect it to be THIS bad where it will affect everyone of us for a very long time. Particularly, I remember my parents were in Hong Kong when SARs broke out in 2003. Because Hong Kong did a great job containing SARs, I never thought a similar highly contagious respiratory infection would hit us all the way to NOLA.

    Before City and Statewide stay-at-home mandate, we get a chance for one last Saturday beatdown. 20 PAX showed up on a beautiful morning. I gave my standard disclaimer and off we went!

    We started off with a lap around the great lawn and back to the Peristyle for our warmups in cadence:

    SSHs x 20

    Forward & Backward Arm Circles x 10 each

    Windmills x 10

    Grassgrabber x 10

    Hill Billies x 20

    Peter Parker x 15

    Mountain Climbers x 15

    Parker Peter x 15

    Part 1

    Picked a column at the Peristyle. In plank position, each Pax did hands on the wall x 20. Then did 20 right leg step ups. Then back to a column and did another 20 hands on the wall in plank position. Then back to the bench to finish with 20 left leg step ups.

    Part 2

    Walked across the street to the Great Lawn. We were using palm trees on the right as our markers. At the first tree, we started off with 1 lunge (Two is One). At the second tree, we did 2 lunges (Two is One), at the third tree, ….. all the way to the eighth tree. Then sprinted back to the very first tree and planked / waited for the Six. Then we added another layer of exercise. At the first tree, we started off with 1 lunge (Two is One) and 1 big boy sit-up. At the second tree, we did 2 lunges (Two is one) and 2 big boy sit-ups. At the third tree…. all the way to the eighth tree then sprinted back to the beginning and waited for the Six again. Final layer of exercise we added on was everyone’s favorite: burpees. At the first tree, we did 1 lunge, 1 big boy sit-up, and 1 burpee….. all the way to the eighth tree again. So in total, each PAX ponied up 108 lunges (2 is 1), 72 big boy sit-ups, and 36 burpees.

    Part 3

    We moseyed to the fountain in front of NOMA. We picked a partner and did DORA 1, 2, 3. The exercises were 100 leg raises, 200 inclined merkins, and 300 LBCs. While one pax was doing the exercise, the other partner was burpee broad-jumping towards NOMA on the flat surface and bunny hopped on the steps. Then ran back to flapjack with the partner.

    We ran back to the flag for COT. We went overtime by a minute or so. At every COT, I always mention how grateful I am able to do this with the PAX on a regular basis. F3 is a big part of my life. I do this 4 to 5 times a week. I enjoy the F2 part the most. We had our last Cafe Navarre breakfast together. Now, I still workout with few PAX in a smaller group and keeping our social distance. I’ve been running into other smaller F3 groups here and there in the gloom. I cannot wait till we can all get back together with 30 plus PAX at the WPM, Mothership, Rock City, The Skinny, Chamber of Horrors, 610 Stomps, Tsunami, The Birdcage, Foundry, Popeyes, Okwata, Stiffler’s Mom, Master Melvin, Wally Run, Uptowner, Sweaty Bells, and Renaissance. Until then, stay safe!

    King Kong

  • Backb-LAST

    Who knew when we posted Monday AM that would be the last Skinny for awhile? Not me. I texted Hawg on Sunday night to make sure we were good still fighting the good fight and I felt reassured. Monday’s beatdown was healthy socially, mentally and physically. We kept our distance. We got the work in. By Monday night group sizing had been reduced to 10 or less. Some saying that the family unit was big enough-shouldn’t get any bigger than that. Monday night at 730. Hawg called me again and this time we both knew that we had to shut it down. F3 sites around the Nation were shutting down -so that we can do the right thing and be good citizens. PRactice what we preach and live 3rd. So we now have a F3 hiatus. So for now and for Uptown NOLA this is the Last Backb-LAST. Until we can gloom again.

    El Wire was the Q – Wire and Jingle Vader are technologically challenged – I wanted to record this last workout for posterity – so I will pen El Wire’s Q.

    Circle UP-

    Jack OFF – ssh x 20, seal jack, plank jacks, smurf jacks x 20

    Then we mosey’d to the bandstand/oak alley.

    At the alley. We had a MERK station by bandstand – run to row bars and do Burpees, run along the track to pull ups for VUPS then run through parking lot to the tables and do DIPS. We started round one with 10, round 2 with 15, round 3 with 20, round 4 with 20, backdown to 15, and then we finished before we could continue the cycle.

    Nice Q El Wire – thanks for stepping up. Fingers crossed that when Covid-19 is done that you will finally start writing some BBS.

  • Birdcage and the labrynth

    Man I am writing this on 3/15 but the innocence of 3/4 seems so long ago – so pre-corona. That was good times.

    I had a big PAX for this beatdown.

    Ran us over the field in front of the zoo.

    At the zoo – we did the normal warmup – SSH x 20, Imp Walker squats x 20, merks x 20, and Mtn climbers x 20.

    Ran to the audubon park – we did a circle of core. All abs.

    Peter Parkers, Parker Peters, Mat Jumps, walking plank and some monkey humpers.

    Ran to the soccer field. Lined up and did some cardio sprints.

    Sprints, jogs, grape vine, high knees, butt kicks, walking dead, etc.

    Ran to the labyrnth – long run with ping pong back to the 6.

    At the labyrnth did some bench work! Dips, step ups bulgarian splits.

    Back to the flag for some Plank o Rama