F3 New Orleans

Tag: Mahatma

  • Gimme the Usual – from Rudy

    Gathering around the flag early. RevSox emerges from the gloom and emits a quite audible groan when he learns YHC is the Q. Thanks for that vote of confidence! The 8 PAX are muttering about how the esteemed Site Q seems to never appear anymore. But lo-and-behold, just as YHC starts the disclaimer, Mahatma appears! Great to see you brother!

    Today for the disclaimer: YHC has been thinking about and praying for his sister lately. She and her daughter are having a very challenging summer. So today, YHC asked all of the PAX to think of someone they know who is struggling – physically, emotionally, mentally, whatever. Offer the workout for them today. Offer our pains and struggles in the gloom as a way of trying to relieve their struggles. And use thoughts of their struggles to keep pushing us forward. So with a silent prayer for my sister – we were off to the rocks.

    Grab a rock, and lets head to the field. (The Tree field, not the football field, as Hand Grenada needed some clarifications).

    Circle up. Because Hand Grenada asked, we’ll start with 2 burpees OYO. Go. OK, now the warm up. Usual stuff – SSH, IC, Peter Parkers. Then some Glute Bridges – pinch some diamonds and really really activate them glutes.

    Then line up. Its the Rudy Special. Or Rudy Standard. Or “No, not this again.” Or “Rudy is just a one-trick pony”. Whatever.

    11s. Burpees and Big Boy Situps. When you pass the rock (left in the middle): 10 Overhead Presses in one direction, 10 curls in the other. Go.

    War Eagle was off to the races! Whoever he was praying for clearly motivated him to push push push. Needed to throw a few more reps his way just to keep him going while the rest of the PAX finished.

    Next Up: Groups of 3 in the parking lot. PAX1: Start LBC/LBT. PAX2: Start Rows. PAX3: Sprint to the gym door and back. Then rotate. And keep rotating till everyone got 2 of each set in. Pai Gow helpfully pointed out that the Row -> Sprint transition helped emphasize good form for the rows, or your back would really feel it in the sprint. Wise man!

    Rifle carry the rock back to the pile, and mosey back to the flag. YHC had the privilege of having to help a lumbering Triple Shift. When YHC attempted to pick up that rock, he better understood just why TS was lumbering…. That rock was a wee bit heavier than YHC’s rock.

    At the flag, we closed with COT and prayers – specifically remembering again those that we offered the workout for. Thanks for letting me lead!

  • 60th B’day for Kenna Brah – Movie’ themed w/60 sprinkled in – from Kenna Brah

    Big thanks to the F3 posse for showing up for my b’day Q. Much appreciation and great coffeteria for 17 Pax.
    Warmup –
    Tropic Thunder (Clap) – Seal and Overhead Claps – 30+30=60
    Billy Jack – One Tin Soldier – 60
    Star Wars – Imperial Walker – 60
    ———————————————-
    Get Coupons – Go to Lake Side
    Cinderella Man (Up/One/Two Echo 1+) – WWII Situp Right/Left Cross/uppercut – 30+30=60
    Matrix -(UP/Down count) Bridge hold 5 sec * 12, then Left/Right Plank Holds 12 sec each 5x
    Blades of Glory (OYO) – Bonnie Blairs – 5 sets of 12 with Rocky Run up Levee 12 SSH Repeat to other side
    Tenent (OYO) – Run up Levee backwards, 12 reverse Crunch on other side. 5x
    (Coupon)
    Lion King (pairs on timer)- Hold Simba (Coupon) – 12 Sec each, pass to partner while partner does Mission Impossible 5X
    Deliverance – Make seated circle pass coupons left or right like paddling a canoe 1 round min
    Finish w Something about Mary’s.
    That’s a wrap on a beautiful day with great men.

  • Caribbean Breeze – from Sea Man

    A fresh breeze out of the north and cooler water made the Zissou more desirable than the ant infested resort of Chancun! At the Zissou no passport required! Per Dr. Zissou

    Ned: Who locked us out?
    Anne-Marie: No-one, we’re trespassing.
    Ned: Steve, are we allowed in here?
    Steve: It’s a scientific community, man.

    To get revenge for our friend we must swim fast in the open water! 7 Swimmers increased the chop in the pool getting us ready to find and kill the man eating jaguar shark of Lake Ponchetrain.

    30 minutes of individual swimming some free styling it, others improving their breast stroking, with an occasional side stroke for subtlety! Open swim was followed by 15min ring of fire, treading water throwing the ball of justice back and forth!

  • Hold Your Breath for the Blackblast – from Sea Man

    After weeks of intense beat downs at the Zissou searching for the man eating Jaguar Shark of Lake Ponchetrain the krewe needed a little rest to focus for the arduous tasks ahead. Because when we find the Jaguar Shark we are going to kill it and then we are going to eat it!

    Nothing breaks up the monotony of life at sea, than a good game of shuffle board. At the Zissou our pucks are 10lbs dumb bells. A player takes the puck, they swim underwater on one breath as far as they can. When they have ran out of breath they drop the puck, return to the surface, and complete the lap. Their partner then swims to the puck, dives to the puck and continues the process. While one team member advances the puck, the other alternated between 5 Mericans and 10 LBCs. Goal is to get more “Puck” laps than their opponents.

    Following the rousing game of Shuffle Board the krewe sought out the traditional past time of playing catch. To prep our throwing arms we began with a ring of fire. Hard but not impossible, water does burn. Reference the Cuyahgoa River Fire of 1969 (http://ohiohistorycentral.org/w/Cuyahoga_River_Fire). We began treading water in the deep end as we passed a 5 lbs kettle bell around. With the bell we did 10 arm lifts on one arm and passed it around. When it returned to us we did 10 on the other. So much fun we had to do it a second time to insure limberness of the krewe.

    Catch continued in the deep end but we replaced the kettlebell with a medicine ball. A good time ensued as we passed the ball to and fro. It soon got out of control as the game morphed into rapid fire hot potato and then into weak arm throwing of the ball.

    Nearing exhaustion we circle up for the COT. Soon we will catch the man eating jaguar shark of lake Ponchetrain and avenge our friend’s death!

  • Roasted Pig – from Hawgcycle

    Conditions: 80 with 88% Humidity. Heat Index of 85. Wind 4 mph from the SSW

    Pax: Rev Lifts, Mopster, Spouse o’ Science Weaver, It’s Just a Rash, Poolside, Annie Liebovitz, The Perfect Merk, Benthere Dunthat, and me, Hawg

    Warm-up: SSH x 31, IW x 20, DQ x 10, Peter Parker x 15, Grass Grabbers x 10, Parker Peter x 15, LSS x 14, Tempo Merks x 14

    The Thang: The guys clearly wanted to search for Plutonium. One look at this group and I knew there would be casualties…lots of them. But maybe we could find some less dangerous isotopes near the rock pile. In retrospect, I know, that sounds stupid. We did find three isotopes of Plutonium-9 at the rock pile. I didn’t know what would happen, but I knew there was only one way to find out. There were children present, there were old geezers present (whom I fully respect) and then there was HG and me who were still hurting from our last exposure. It might kill us all. It was too dangerous, but I couldn’t resist.
    The exposure lasted for all but 5 minutes of the workout. It burned me bad. I had to step away several times. I had to have several guys count to ten to make sure I didn’t go back in too soon. It was an embarrassing number of 10 counts, but my body was burned badly. Maybe it was for the best. We were clearly infiltrated by a German spy, but all of his pictures were of us standing around, protecting ourselves from more exposure.

    Mary: With about 4 minutes left, we circled up for some Mary. Rudy needed burpees and YHC agreed.
    • Burpees x 10
    • Dying Cockroach x 20
    • Burpees x 10
    • Flutter Kicks x 15
    A wise man once said that if you don’t do at least 50 burpees in a workout, you have failed as a Q. YHC failed in ohhhh so many ways today.

    Mosey back to the flag for COT

    After all was done, almost everyone made it back to their car. It was a stronger group than I thought. The child seemed to be doing the best of all. Rudy got to the top of the levee and could go no farther. I never got out of the park. I’m laying here on my back speaking text to Siri so that I can finish this BB. Thirty-five people have stepped over me to get to the track. I’ve had a dog defecate within 18 inches of my head. Rudy’s caterer is now on lap 56. The basketball ref that wears the jorts is about to start mowing. I pray he sees me. If I am here tomorrow when you all show up for the Wally Sprint, please move me to a safer place and tell my daughter that I am sorry I broke the phone stand she made for me. That was a bad omen. I should have heeded the warning.

  • Uptown(er) Beat Down – from Bolt

    Warmup IC (to Rapper’s Delight): Windmills, SSH, arm circles forward/back, tclaps, seal claps, Moroccan night clubs, self love (all 20x); Toy soldiers, IW (15x)

    The Thang:
    Mosey to gym and grab some wall for a plank to the song Bodies Hit the Floor: plank>donkey kick title>merkin the count>plank between

    With moisture in our foreheads it was time to mosey to the rock pile and select medium rocks and three heavy ones.

    Rocks in pairs at stations lined up with each tree along the parking lot. 2 PAX doing 20 reps/exercise: chest press, overhead press, squats, triceps press, curls

    Return to pile and finish with 30 dying cockroaches before a mosey to flag for the standard closing.

  • Prime Day at Okwata – from Triple Shift

    With Christmas in July as a made-up sales holiday, I went along with the theme of prime day (numbers) at Okwata. As a last minute Q, I wanted to get some vertical pulling since most of our exercises involve some sort of horizontal push (merkins, burpees, 8 count bodybuilders, etc.) Really missed the Murph training so I did something similar!

    As I pulled up to the AO, I made a quick decision to bring out the kettlebells and the other PAX members provided sandbags and coupons. Sudden change to a strength workout instead of only a bodyweight workout so we can get SWOLE!

    WARMUP
    31 SSH, 20 Low Slow Squats, 20 Imperial Walkers, 20 Peter Parkers, and 20 Plank Jacks all in cadence.

    THE THANG
    3 Pull Ups, 5 Heisenbergs (Burpee with 2 merkins) and 7 goblet squats every 90 seconds for 16 rounds.

    Note: I was a little ambitious with wanting to do 20 rounds but we ran out of time so we did 10 rounds with a 3 minute break followed by 6 rounds. The interval timer is a fantastic accountability tool (crowd pleaser) since it doesn’t care how tired you are!

    CIRCLE OF TRUST
    Countoff, Namerama and Intentions – We had eight (8) PAX members with Bleu Claws putting the EH on FNG – Smores who teaches at Mt. Carmel, 4 kids and rode his bike to the AO. Welcome A…Aron from Chattanooga, TN who comes to town every month for his job! Prayers for healing for friends and family members who are dealing with addiction, cancer and depression. Thanks for the opportunity to lead!

  • 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!

  • 2 Bags are Twice the Fun – from Fracsac

    7 Pax including 1 Down Range from F3 Alpha made a choice to take the DRP on their journey to get right and posted to Babwa Wawa to see what YHC had on the beat down menu. 2 x 60 lb sandbags tagged along, but no rucks were present. With a shovel flag planted, disclaimer was given, then:

    Mosey over the levee and circle up on the grass for a warmup:

    SSH IC x 31
    IW x 15
    Grass Grabbers x 12
    AC fwd and back x 10 each
    Self love x 10

    Single column formation, 2 last pax each grab a sandbag and run ahead on the bike path toward the pumping station. All others complete 5 burpees and sprint to catch them. Continue this until each pax carried sandbags twice.

    Ring of Fire 1

    Bobby Hurleys x 10 while others hold Al Gore – twice around.

    Burpees x 5 around the circle x 2

    Back to bike path for more sandbag fun. This time last 2 pax take sandbags and run to front of column and toss to ground. Last 2 pax pick up sandbag and run to front, so forth and so on. Continue until each pax completes twice.

    Ring of Fire 2

    Squats x 10 while others complete monkey humpers AMRAP

    Catalina wine mixers IC x 12

    Back to bike path for repeat of last sandbag run

    Ring of Fire 3

    With 2 sandbags in the circle, Sandy is curls x 10, Sweetness is Overhead press x 10. Hold Al Gore while waiting for sandbag. Twice around.

    Motivator – Deconstructed SSH from 10 to 1

    Continue with sandbag run to starting point and return to flag.

    COT

    NMM

    – Thanks Heisenberg for bringing Sandy to keep Sweetness company.
    – Glad to have Pass Interference from F3 Alpha near Atlanta join us.
    – The weather cooperated for the most part.
    – Coffeteria at Cafe Navarre rocked as usual.
    – The pax seemed to enjoy this unique beat down, thanks to all for posting.

    SYITG

  • 2 Bags are Twice the Fun – from Fracsac

    7 Pax including 1 Down Range from F3 Alpha made a choice to take the DRP on their journey to get right and posted to Babwa Wawa to see what YHC had on the beat down menu. 2 x 60 lb sandbags tagged along, but no rucks were present. With a shovel flag planted, disclaimer was given, then:

    Mosey over the levee and circle up on the grass for a warmup:

    SSH IC x 31
    IW x 15
    Grass Grabbers x 12
    AC fwd and back x 10 each
    Self love x 10

    Single column formation, 2 last pax each grab a sandbag and run ahead on the bike path toward the pumping station. All others complete 5 burpees and sprint to catch them. Continue this until each pax carried sandbags twice.

    Ring of Fire 1

    Bobby Hurleys x 10 while others hold Al Gore – twice around.

    Burpees x 5 around the circle x 2

    Back to bike path for more sandbag fun. This time last 2 pax take sandbags and run to front of column and toss to ground. Last 2 pax pick up sandbag and run to front, so forth and so on. Continue until each pax completes twice.

    Ring of Fire 2

    Squats x 10 while others complete monkey humpers AMRAP

    Catalina wine mixers IC x 12

    Back to bike path for repeat of last sandbag run

    Ring of Fire 3

    With 2 sandbags in the circle, Sandy is curls x 10, Sweetness is Overhead press x 10. Hold Al Gore while waiting for sandbag. Twice around.

    Motivator – Deconstructed SSH from 10 to 1

    Continue with sandbag run to starting point and return to flag.

    COT

    NMM

    – Thanks Heisenberg for bringing Sandy to keep Sweetness company.
    – Glad to have Pass Interference from F3 Alpha near Atlanta join us.
    – The weather cooperated for the most part.
    – Coffeteria at Cafe Navarre rocked as usual.
    – The pax seemed to enjoy this unique beat down, thanks to all for posting.

    SYITG