F3 New Orleans

Tag: King Kong

  • Darkness bells

    A dark and cool AM. 56 degrees.

    Willie arrived after I started to worry about being alone for the Sweaty Bells.

    Willie and I moseyed over to the soccer field for a 2 man deal.

    Then Jingle and Kong arrived so we were 4.

    Started with warmups: Halos, Figure 8, Bus Driver, Round the waist, Hot Potato

    The THANG: I envisioned a 10-15-20-15-10 cycle for the following exercises. However time kept us to a 10-15-10 cycle.

    Exercises in order: 1/2 burpee to row, KB overhead press, Tricep press, Kb Swings, Rows L/R, Curls, Reverse Lunge, Lateral Pulls/Drag.

    After that cycle we ran a lap around the soccer field. Then repeat for 15 reps then finished with 10 reps.

    That took all of our time – I had some Mary planned but we had to skip it.

    Some chill time with the boys and bells. Who are all these sketchy people at the FLY in the gloom? Strange folks.

    Thanks for letting me Q. It is always a blast.

  • Breakin’ 60

    So, YHC stepped outside in the gloomy gloom noting how crisp the morning was.  Would the PAX appreciate the Beatdown ahead of them?  Should YHC dial it back?  Well, as the PAX gathered at the Flag at 5:30 AM, Reluctant Yankee made it clear that the temps had gotten into the 50’s for the first time this F3 Fall season.  Decision made, no humid, unseasonably warm weather for the PAX to complain about.  The Beatdown will continue as originally planned.  Thank you Yankee!  No FNG’s but we do have a brother from F3 Wilmington, Flying Wasp, visiting.  Welcome and how did you get such a cool name?  Sounds like a superhero to me.  Off we go!!!

    Warm Up on Kick Ball Fields

    Line up in a single-file row shoulder to shoulder for:

    • Alternating Open Gates till Q yells halt
    • Imperial Walkers
    • Toy Soldiers/Kim Jong Un’s till Q yells halt
    • Self-Love
    • High Knees to Q yells halt
    • Hillbillies

    Thing 1

    Mosey to Base of Hill for Everest/Merkin combo:

    • Merkins with right leg up IC X15
    • Everest (Alternating Lunge Walks with squat in between) up the hill alternating lunge with squat in middle.  Run Down
    • Merkins with left leg up IC X15
    • Everest up the hill run down
    • Wide Merkins IC X15

    Thing 2

    Mosey to PIMP station for Route 66:

    Starting at first running man by PIMP station:

    • Body Bag Builders starting at 1 Body Builder with Plank Jack/Mountain Climber/Merkin upping 1 rep at each succeeding running man up to 11 Benches for a total of 66 reps.

    Complete core exercises, crunchy frogs, flutter kicks, and Peter Parkers all in cadence while we wait for the Six.

    Thing 3

    Mosey to Shelter for red hot chili pepper:

    • Right Leg Step Ups x 16; Incline Merkins x 12; Left Leg Step Ups x 16; Decline Merkins x 12
    • Right Leg Step Ups x 12; Incline Merkins x 8; Left Leg Step Ups x 12; Decline Merkins x 8

    We are done!  Count-off, name-o-rama, announcements, prayer.

    Thanks for letting me lead!

  • The Skinny 10/21

    23 brave men including one FNG gathered in the gloom on this Monday morning.

    Warmup: Run around golf course parking lot then to bandstand for:

    SS Hop x 20

    Arm Circles x 10 forwards and backwards (With traditional Seaman backward count)

    Hillbillies x 20

    Mountain Climbers x 20

    Peter Parkers x 20

    Next we ran a BLIMPS workout with each exercise at the bandstand followed by a run down Oak Alley and then up the golf course parking lot.

    Burpees x 10, Lunges x 20, Imperial Walkers x 30, Murkins x 40, Plank Jacks x 50, Squats x 60.

    Those that finished early restarted the BLIMPS without the run.

    Next was a flat-out sprint down Oak Alley in 3 groups followed by a mosey back to the bandstand.

    Murkin Ring of Fire followed by Low Plank during which there was much mumble chattering.

    Finally a Round of Mary:

    V-Ups x 10, Dying Cockroach x 20, LBCs x 20, Flutter Kicks x 20, Penguins x 20, WW2 Sit Ups x 10.

    Final Sprint down Oak Alley for a COT and Prayer.

    Snooki was named.

  • The other anniversary

    A disclaimer and we were off. I intentionally signed up for this Q so that I could mark my 5th year.

    Mosey’d to the field by the WW1 Memorial. SSHx 20, Imp Walker x 10, Imp Walker Squats x 10, Squats x 15, Mtn Climbers x 15, Dying Roaches x 20

    Mosey’d to the ROW STATION. 20 Rows was the count. Plank Jacks, Shoulder Taps, Squats.

    Then we long mosey’d to the FOUNTAIN. We did an INDIAN RUN to the FOUNTAIN.

    At the FOUNTAIN we tried a few new ones…SIDE CRUNCHES On the benches, walking toe taps, then L/R Step Ups, and we finished with some 10 declined merks.

    Prisoner run to patch of grass by the golf course. At the golf course – we did dying bugs, low country crabs, american hammers, lbts,.

    Ran to the PIMP station. At each running man do 2,4,6,8, 10 merks then decrease back to 2. Than back up to 10. At the PIMP Station we set up with 10 pull ups , while you wait — plank jacks, shoulder taps, and squats.

    FInished with HORSES TO THE STABLE.

    COT – Being appreciative for F3 NOLA.

  • Who Dat!

    Many PAX were hurting after celebrating a Saints Victory, and yet 19 men gathered in the gloom for a Monday Morning Beatdown.

    Warmup:

    Run around golf loop to bandstand

    SS Hop x 20

    Arm Circles x 10 each Forward and Backwards (with Seaman voice from the Pax)

    Grass Grabber x 10

    Peter Parker x 20

    Parker Peter x 20

    Since Seaman was not present to protest 10 Monday burpees were then called at the first light on Oak Alley. Next we Bear Crawled/Crab Walked/Lunge Walked to the Track where the Pax waited in a Low Plank for the 6. Much mumblechatter was heard regarding the long distance Bear Crawl.

    Next we ran to the Audubon Statue for some Dora 1-2-3.

    Durkins x 100

    Jump Lunge x 200

    Floyd Mayweathers x 300

    Those that finished were lead by King Kong in LBCs and then 50 Rocky Balboas.

    Finally we ran Fartleks down to Magazine alternating between a sprint and slow mosey at the Stop Sign for a total of 3 laps.

    Finally the beatdown finished with Dips, 20 LBCs and a mosey back to the flag.

    The workout concluded with a COT, a special prayer was said to lift up Bellhop and thoughts and prayers to Da Parish and his family.

  • Failing Upwards

    These warm, thick, moist ( I said it) Southern mornings seem to stretch in front of and behind us without variation. It’s unmistakable. That feeling, the transition, of stepping from your front door (that sweet clean cool conditioned air) into the physical force of warm jell-o that is the south. A low level of perma-sweat is the accepted norm. Under these conditions 20 men (one FNG) met, with great enthusiasm, in the gloom of City Park.

    YHC was looking forward to his Second Q. He even planned out a few maneuvers he thought might be fun and thought of how to map out the days work. However, today’s BB is not a story of great triumph, it is one of progress.

    To start YHC forgot about the disclaimer momentarily, so some men did think I was a professional and did not know that they could modify. Second, YHC bumbled through the lead-in to each warm-up exercise, giving a variation for each, which opened the door to chatter amidst the ranks. As Q, variation can lead to chatter, chatter, can lead to dissent, dissent can lead to mutiny. A fair warning for any who might take the mantle as future Q. But not to worry, YHC was open to input, heard the people and adjusted accordingly.

    The THANG

    Warm Up in Peristyle (…to the best of recollection)
    x10 Arm circle fwd/bck
    x10 Hill Bill
    x20 Peter Parker
    x20 Parker Peter
    x15 jump jack
    Then everyone pick a column x3sets of Sunday Mornings:
    People’s chair w/ x10 jack web
    Donkey kicks x5
    Balls to wall, count to 10
    (three movements = 1 set)

    Line up – Mosey/Indian run to practice track
    Partner up
    1. Catch me if you can – Partner runs ahead backwards while other partner drops for 5 burpees, sprint to catch, alternate, 400m
    Cont. w/ Partner – following cumulative
    2. 100 Merkins – Sets of 10, partner holds plank while other partner completes set, alternate to total
    3. 200 LBCs – Sets of 20, partner holds legs raised while other completes set, alternate to total
    4. 300 Squats – Sets of 30, partner holds squat while other completes set, alternate to total

    At this juncture YHC had two ideas of what he wanted to do, but was a little uncertain of time. Opting to start a mosey back to the Great Lawn, he lost a little control of the group, who, like cats when not given explicit direction, had a mind of their own. This led to a different route back, which altered timeline. YHC takes full responsibility for this fork in the road, which was a result of indecision. Once outside my comfort zone, I turned to a wisened veteran, Screwtop for a tip on a next workout, he advised 4 corners. Since YHC wanted to keep momentum and control, he jumped on idea, announced to group, and tasked 4 individuals with deciding on a movement for each corner. However, in haste, I was not clear about time spent at each corner, or much of anything, so it turned in to everyone being responsible for their own time in 4 corners.

    While this was not the smoothest F3 beatdown that many know and love, I feel like there was plenty of sweat and ready-to-be-done’ness’ by the end of our hour to say it was a successful day nonetheless.

    My lesson – don’t go in to a Q with too many ideas of what to accomplish. Pick your workouts. Keep it simple. And stick to your plan. Any time allowed to think about what to do next, gives rise to chaos. Anarchy. (Don’t look into applying this reminder to life… it might lead to improvement). Also, the older I get I find myself abiding the principle, “If you haven’t failed at doing something, and gone back to it to keep doing it, are you even invested in it?”


    I appreciate the patience of all while I had a growth Q and want to thank the spirit of F3 for keeping it fun for all. Veterans stepped up, tclaps to those who did, and ultimately this group is about camaraderie, practicing leadership, and pushing each other to be better all around. I am excited to step up to another Q in the near future, and tighten up the execution then.

  • Who Dat Say They Gonna Beat Dem Saints….Not the Cowgirls!


    The morning after an unbelievable Teddy Bridgewater led, Saints victory over the Dallas Cowgirls, 14 PAX gathered in the gloom to sweat out the excess alcohol from all of the pre and post gameday celebrations. After the disclaimer, the PAX moseyed to the field in front of the zoo for the following warm up exercises all in cadence:

    SSHx20, Imperial Walkersx20, Grass Grabbersx15, Self Lovex15, Arm Circles (Seaman Style) Forward and Backwardx10

    The PAX then slow moseyed to the parking lot, lined up and did 3 rounds of suicide sprints touching the lines at 15, 30 and 45 yards (approximately). 

    Now the Pax’s heart rates were up, Chiquita gave us a 20 count, then the PAX mosyed to the front of the zoo and partnered up for a DORA 123. Exercises performed were as follows:

    Merkinsx100, Dipsx200, LBCsx300

    Once complete the PAX then moseyed to the pull up bars in the park and split into 4 groups. The four groups were pull ups, herpes, plank jacks and squats. 10 herpes was the count as the PAX rotated through each group. 

    To wrap things up the PAX circled up on the most unfamiliar part of the golf course for me, the fairway, for a round of MARY. The following exercises were performed in cadence:

    LBCsx20, American Hammersx20, Penguinsx20, Flutter Kicksx20, Freddy Mercurysx20, Box Cuttersx20 (SeaMan), Monkey Humpersx20 (NineLives), Low Country Crabx20 (Douille) 

    Mission Impossible 30 seconds

    The PAX then slow moseyed to the flag for count off, nameorama, announcements, intentions and a losing prayer. Its always a pleasure to lead this group of men!

  • Saints Outlast Cowboys on SNF Thanks to Sweaty Bells – Final 12-10

    YHC woke up early with excitement because 1.) YHC hasn’t Q’ed a Sweaty Bells workout for awhile and 2.) YHC was ready to tailgate and make his way to the Superdome. YHC would have never guessed that the Saints would win on SNF with just 4 field goals, which total to 12 points. Turned out 12 was a significant number for the day. At 6:30 a.m., YHC gave his standard disclaimer and headed toward the middle of the soccer field.

    Warm Ups

    Arm Circles x 10 IC, Grass Grabbers x 10 IC, SSHs x 20 IC, Hill Billies x 20 IC, Swinging the kettle bells between the legs in figure 8 x 5 in each direction, Halo with the bells 5 times clockwise and 5 times counterclockwise.

    Dirty MacDeuce (12)

    Definition of Dirty MacDeuce – 4 sets of 3 exercises done to 12 4-count reps. Each set has one chest exercise, one leg exercise and one core exercise. After each set of three exercises, you run a lap of a track or whatever else is handy (which would be the soccer field)

    With a little modifying since we were using the kettle bells for our exercises…. and we also did Indian run around the field for our last lap.

    1st Set – 12 curls IC, 12 big boy sit-ups OYO, 12 low slow squats IC.

    2nd Set – 12 thrusters OYO, 12 flutterkicks IC, 12 lunges OYO.

    3rd Set – 12 kettle bell swings OYO, 12 hello dollies IC, 12 genuflects IC

    4th Set – 12 Rows on each side OYO, 12 American Hammers IC, 12 right and left leg step ups IC at the benches on the sideline of the soccer field.

    There are a lot 12’s in there. Some voodoo must be happening at the Fly this morning predicting the outcome of Saints final score. 4 sets x 3 exercises = 12 exercises or 4 fgs x 3 points = 12 points. I’m trying to not freak out here. Maybe I should Q a Dirty MacThirty next time so that the Saints will score 30 points.

    After Dirty MacDeuce, we did 12 (why not) dips IC before our final part of the beatdown.

    11’s (not 10’s)

    Definition of 11s – An exercise in which you start with 1 rep of one exercise and 10 reps of another exercise, then add one additional rep to the first exercise and subtract one rep from the second. The sum must always add up to 11. So our exercises were to start off with 10 thrusters on one end of the soccer field and 1 merkin on the other side. I guess I was going to predict the Cowboys score here, but I gave them too much credit and overshot the prediction by one.

    Final Score – Saints 12 Cowboys 10.

    What a great day for the Saints fans. But more importantly, what a great way to start a beautiful day with the PAX. Keep pushing each other to be mentally and physically stronger. We finished the workout with some stretches, announcements, and intentions. 4 of the 5 PAX were able to attend coffeeteria afterwards. Once again, thanks for the opportunity to lead. SYITG.

    King Kong

  • Vincent Price in a trash can?

    Still high from the UGA victory over Notre Dame – I took the MONDAY am SKINNY Q at Audubon Park. Organ Grinder was signed up by Douille but was blocked by a previous engagement. So I took the Q.

    A cool 75 degrees and the first day of Fall to start this Skinny.

    Ran to the soccer field. El Wire spotted some great GLOOM. Like really great gloom. There were thriller references, and some concern that Vincent Price was chilling in the trash. Had to teach the PAX who is Vincent Price.

    Warm up SSX x20, Imperial Walker Squats x 20, Mtn Climbers x 20, and Dying Bugs x 20 – looking at the sky – pointed out some stars for the PAX.

    Flamingo Shit Smell on the way in. Lots of smells today.

    We mosey’d to the river view at the FLY. Here we did 50 Monkey Humpers OYO, then we lunge walked to the road. Another great GLOOM session. HORSESHIT SMELL.

    Mosey’d to the HILL. At the Hill – we did 20 Plank Jacks, then 18 Shoulder Taps, 16 plank jacks, 14 shoulder taps, 12 plank jacks .etc crossing the hill back and forth. The HILL had a nice gloom too. RHINO SHIT SMELL

    In the middle of the soccer field we circled up for single legs hip thrusts, and low country crab x 20 GIRAFFE SHIT SMELL

    Then we indian ran to the other side of the FLY. Only 3 dudes got through the indian run – not sure what the hell happened there. DOGSHIT SMELL

    We ran fast to the Labrynth. There we did 20 dips IC, 15 bulgarian split lunges left, 20 inclined merks, and 20 bulgarian splits right.

    Then on our 6 for 20 russian twists, 15 roaches, 15 LBTs and 15 Vups. (Led by Peach, Angie, Qpipe and ElWire

    HORSESHIT SMELL

    Then we ran back to the flag and closed out with a COT.

  • Everyone Has a Plan ‘Til They Get Punched in the Mouth…

    On the heels of a Georgia Bulldog football victory over Notre Dame, sorry Rudy :(, and all of the celebrating that comes with that, 7 PAX braved the early morning Sweaty Bells workout along the banks of the mighty Mississippi River. The QIC had a specific plan for his birthday workout, but after seeing the exhaustion and blood shot eyes of the PAX, called an audible. The disclaimer was announced and we were off!!!

    The PAX circled up for the following warm up exercises all in cadence:

    SSH x20, Self Love x10, Arm Circles forward and back x10 each (counting Seaman style was particularly challenging), Grass Grabbers x 10, Imperial Walkers x 20, Calf Stretches x 10

    Kettle Bell halos x10 each direction and Leg Pass Throughs x10 each direction 

    Next, the PAX suitcase carried their bells to the levee for 11s split between Curls and Hurpees.

    Once the 11s were complete the PAX circled up for the following exercises all in cadence:

    Rows both sides x10, Tricep Extensions x15, single arm curls right and left x15, Thrusters x15

    Next up was a round of MARY in cadence:

    Penguins x20, Flutter kicks x 20, American Hammer x20, LBCs x 22

    The PAX form the COT, had count off, nameorama, and intentions. What a great way to start of your birthday! Always a pleasure to lead such a great group of men!