F3 New Orleans

Tag: Mahatma

  • Curls For The Girls

    Seven men got some loving with rocks on Friday at Pontiff…gotta get those guns and upper body honed for the summer.  No running involved so lot’s of time to hopefully build some muscle.  Here’s what we did:

    • IPW x25
    • Goofballs x20
    • AC x20
    • WM x20
    • Crab Cakes x20
    • LS Squat x20
    • 1 round of Crowd Pleasers (Merkin:Groiner, 1:1, 2:2, 3:3, 4:4, 5:5, 4:4, 3:3, 2:2, 1:1)

    Headed to the rock pile and grab something large for curling then circled up for Curls x12 IC

    Deposited large rock over outfield fence, grabbed a regular/medium rock, lifted overhead, and lined up for an Indian Lunge Walk to the field entrance.  From there we deposited med rock on baseline, then bear crawled to get large rock.

    Next up, everyone’s favorite, 11’s:

    • Side #1 – Curls w/large rock
    • Bear Crawl approx 10yds to…
    • Side #2 – Squat Press w/med rock
    • Backwards Bear Crawl Back

    Then time to break for some Mary:

    • Rosalita x25
    • Penguins x20
    • WWII Sit Ups x20
    • Chest Press w/large rock x20
    • Flutter Kick holding rock above chest x20
    • Russian Twist x20
    • Row ? x20?

    Just enough time left for one last upper body COP, this time rotating clockwise and using next rock in line.  YHC mentioned it never hurts to try some “strange”.  Seven rocks so seven quick rounds, all IC:

    • Curls x5
    • Curls x5
    • Curls x5
    • Shoulder Press x5
    • Shoulder Press x5
    • Curls x5
    • Curls x5

    Walked back to base, keeping rocks moving the whole time with more presses and curls.

    COT to cap things off.  Fine job men!

    Tool

     

     

     

  • Teamwork

    Mosey over for a quick warm up in the great lawn.

    • 15x Plank Jacks IC
    • 20x Elevator Merkins IC
    • 20x Peter Parkers IC
    • 20x SSHs IC

    Partner up for some Dora 1-2-3.

    1. 100 Burpees (at the Great Lawn)
    2. 200 Mayweathers (at NOMA)
    3. 300 Squats (NOMA neutral ground)

    Mosey over to the refinery and split into 2 groups.

    1. Calf Raise Circuit (timer)
    2. 3x Pull ups, 5x Merkins/Squats AMRAP

    Back to the flag, where we held the COT. Coffeteria and 3rd F (Q’d by Woz) was held after…great time!

    Moleskin

    MURPH at the Foundry…get some!

  • Whiskey-free Wednesday

    City Park was graced this am with the presence of 11 F3 gurus ready to get stronger.  Summer is almost here so time to get the guns in shape and the dad-bods ready for the beach/poolside.  What better way to do that than some upper body circuits with a little something for the core as well.  YHC also reminded the PAX that we should strive to push ourselves the entire workout, and modify if you need to and not just because you want to.  This lead to a motivational gem from the F3 Lexicon that we’ve touched on in the past:  WHISKEY-DICKING (verb)-“Half stepping through a Workout or other Event. More generally, execution of anything without sufficient Zeal.”  After the disclaimer, here’s what we did:

    Mosey down RM with a pit stop for a warmup COP:

    • IPW x25
    • WM x20
    • Peter Parker x20
    • Lunge X20
    • Bat Wings x1 round (AC FWDx20, AC BWDx20, Seal Clapsx20, Overhead Claps x20)

    Next stop, The Foundry, where men become manly men.  YHC used the F3 website to get a few new ideas and opted to see what a 1/2 CINDY would be like.  This was a timed circuit (10 min instead of the usual 20), OYO rounds of 5 Pull Ups, 10 Merkins, 15 Squats, rinse and repeat AMRAP.  This was a tad long but some good mumblechatter helped pass the time.  We did approx 8-12 rounds ea.  It was also good practice for the upcoming MURPHs on the radar.

    Time to give the arms and shoulders a break so a little Mary it was:

    • LBT x25
    • Box Cutter x25
    • Non-whiskey-dick Penguins x15

    Partner up for a circuit of Plank Slaps (or some other name???):

    • Plank Slaps x50,  8-ct Body Builders x5
    • Plank Slaps x40,  8-ct Body Builders x4
    • Plank Slaps x30,  8-ct Body Builders x3
    • Plank Slaps x20,  8-ct Body Builders x2
    • Plank Slaps x10,  8-ct Body Builders x1

    From there, we headed back toward the flag with a stop at 6 different benches for Dips OYO x30, x25, x20, x15, x10, x5.  T-claps to Mahatma for pushing hard and knocking out some lagniappe Merkins.

    COT to cap off the morning.

    Good job men!

    Tool

     

     

     

     

  • Hold’m

    1st off – sorry for the delayed BB Post –

    Warm-Up:

    All in Cadence

    Michael Phelps x 16

    SSH x 25

    Peter Parker x 16

    Parker Peters x 16

    Shoulder Taps x 16

    Hill Billy x 20

     

    Grab your rock – Q recommended something in the “medium” range – NO Triple Shift boulders as goal was to never put your rock down!

    Head to the big field – line up on sideline for instructions – 11 was our 1st mission – Curls to squat press – running with your rock the entire time, keeping core engaged with rock held out front or overhead.  Solid work and the earlier finishers were tempted but held on the rocks!

    Q- did provide a 30 second reprieve while instructions for the 2nd mission was given – PAX broke up into teams of 2 –  Pax 1 (challenging rock to be shared) would run with rock across the mid field meeting Pax 2 who ran half the track on the other side, rock would then be passed for Pax 2 to run across mid field while Pax 1 now ran the other half of the track.  Initial enthusiasm and energy allowed for the mid field group to perform push ups waiting for partner to complete the track run but effort quickly caught up and there was just enouogh time to complete the transfer.  This was done 4 times until 1 mile had been accomplished.  No doubt there was some competition and challenging motivation across all levels of the Pax….. I want to give a shout-out to Circus Yo-Yo for taking a bit of ball busting…..no doubt not an easy task but some of the best lessons are learned under physical stress.  Keep pushing yourself!

    Now on to some Mary – Hold’m high with core engage Pax moseyed over to a clearing near the rock pile but held on to their rocks to accompany Mary.

    Tipping bird 4 count x 10 each leg.

    Rock swing – core engaged from waist to overhead position x 20

    Sitting leg press outward while overhead press x 16

     

    Return rocks to the pile – head back to flag.

    Count off – Name O Rama – Announcements – Special Intentions – Circle of Prayer and Thanksgiving!

     

     

     

     

  • Train Kept A Rollin’…..

    I arrived this morning for my first Q at Rock City to find 3 others plus Hawg for the PAX,  seemed a bit low for a spring morning….  However we did notice the Train rolling for what seems to be an eternity that even Tiny Bradshaw, Led Zeppelin, Yardbirds or even Aerosmith could sing about, while we are in a “rock” mode.  Finally,  another (6) for the PAX came in after train passed,  but they weren’t pretty, nor from NYC….

    The Train Kept A-Rollin' single cover.jpg

    On to the work out:

    Warm Up:

    SSH X 25

    Peter Parkers X 25

    J Lo’s X 20

    IW X 25

    Arm Circles – 15 each direction

    Grab not 1 but 2 rocks… and set them a distance apart

    Time for an Eleven:

    Squats with Rock — one side

    Chest press — other side

    About three quarters of way the remaining PAX came in,  started their warm up in parallel with us finishing the eleven.

    The entire group now joins together for timed stations in four groups:

    1. Timer — run from the pumping station via track to power station or junction
    2. Rock curls as many as possible
    3. Step ups with rock
    4. Shoulder press with rock

    Yet another train in the opposite direction….

    Counter clockwise motion (as corrected by circus) to avoid doubling up on legs or upper body (for Mahatma).

    Repeat until 6:10

    Mary:

    • 2:00Plank with leg pumps
    • LBCs – 35
    • Flutter Kicks X 25

    Back to imaginary flag, COT, countdown, names, announcements, intentions, prayer.

    Thanks for the opportunity to lead.

     

     

     

     

     

     

     

  • Six Pack at Okwata

    YHC arrived at Okwata one year wiser and three flags heavy.  The mugginess seems to be coming back, but Okwata delivered us a nice breeze this morning to keep it at bay.  With the shovel flags planted, the clock turned 0530, which means it’s time for the disclaimer.  Once that’s out of the way, mosey around the mardi gras fountain, carioca left, carioca right, then circle up on the grassy area in front for:

     

    Warm up

    SSH x 31 IC (Because that’s just what we do)
    IW IC x 15
    Abe Vigodas IC x 10

    Mosey to the levee.   No Surge, so it’s ok to bypass the Jack Webb at the Barre……

    Levee Routine

    This is an OYO routine.  8 Burpees on one side of levee, run up and over, 8 squats on the opposite side.  Complete 6 sets.  That’s the best YHC could come up with to get to 48, which Rudy caught onto immediately.

    Mosey to Canal for:

    DirtyMacDeuce

    This is a routine of 4 sets of 3 x 12 four count exercises all IC (One chest, one leg and one core) with a lap between each set. Our lap was an Indian Run up and over and back on Canal between Lakeshore Drive and Amethyst Street.

    Set One
    Merkins x 12
    Copperhead Squats x 12
    WW2 Situps x 12

    Indian Run

    Set Two
    Catalina Wine Mixers x 12 (Ok, so this is a 6 count, but always have to work it in)
    Lunges x 12
    Tin Snips x 12

    Indian Run

    Set Three
    Shoulder Taps x 12
    Monkey Humpers x 12
    Flutter Kicks x 12

    Indian Run

    Set Four
    Copperhead Merkins x 12
    Squats x 12
    LBC’s x 12

    Indian Run

    Mosey back to the flag for

    Mary

    Hello Dolly IC x 20
    Putin’s IC x 20
    Dying Cockroach IC x 20

    COT

    Count off, Name-O-Rama, Announcements, Intentions, and closed with a prayer to the Sky Q.  Thanks for posting with me today!

    NMM

    I received many great birthday wishes from the Pax yesterday, which meant a lot.  Thanks for the support, the accountability, and the friendship!

    Happy Birthday DaParish!

    SYITG!!!

     

  • Making a Backblast from Scratch

    YHC typically creates his Beatdowns on paper prior to the Q that way when he returns to his CPU, all he needs to do is add an opening statement and sign off.   This post however has been created entirely from scratch as YHC created today’s beatdown on the fly.   I miss my Wienke.

    W/U – rather than the traditional COP warm up, start at the first bench and do 1 Irken and 2 Squats, at the next bench do 2 Irkens and 4 squats and continue to the end of Roosevelt mall using that Jack Webb style of Irkens & Squats.

    The Thang

    • Mosey to the side of NOMA for wall-sits.  Go down the line and state your Hometown, College Alma Mater (Geaux Colonels!), and favorite Professional Sports Team.  We had a couple of Yankees with us today from Minnesota and Washington DC.  One PAX said his favorite Pro Team was Ole Miss Baseball.  I’ve placed a call to the NCAA to impose sanctions….again. It was good to hear that for the post part, F3 NOLA loves the Saints.
    • Mosey to The Foundry – Partner Up
      • 10 Under The Fence/Dive Bomber Merkins (the count)
      • Reverse Lung to Squats
      • 10 Rocky Balboa’s to Burpee
      • Pull Ups or Negative Pull Ups
      • Hanging Toe-to-Bar
    • Rinse & Repeat
    • Circle up for High Knees to Burpees on the Q Count
    • Circle up for Birth Control Merkins
      • Do 10 Mountain Climbers and then go in to Merkins.  Today we learned the ages of all of Triple Shift’s Kids by doing Merkins for each child’s age.
    • Mosey to the Track, Spring 1/4 of the Track and Mosey to the flag

    Mary

    • LBCs x 25
    • AH x 20
    • WJ x 15
    • CF x 10
    • Plank Up, Right, Left

    COT – Count off, Nameorama, Announcements (Babycakes Game, Barathon, Murph Challenge on Memorial Day w/ Mahatma Ice), Intentions

    Thank you for the opportunity to lead,

    Da Parish

    Moleskin – Happy Birthday Fracsac.

  • Happy Birthday to the City of New Orleans

    The City of New Orleans has been celebrating its 300th birthday throughout the 2018 year. You may not have known that May 7, 1718 is the date most commonly recognized as when the Frenchman Jean-Baptiste Le Moyne De Bienville, founded Nouvelle – Orleans. So in honor of NOLA’s 300th birthday the following beat down occurred.

    Warm Up

    B   Big Boy Sit-ups – 30x – plus a few more as Q off to rough start with cadence.
    D   Dying Cockroach – 30x
    A   Abe Vigoda – 30x
    Y   Why Side Straddle Hops 30x – because we always do side straddle hops during warm-ups.

    N   Nolan Ryan – 15x Left and 15x Right
    O   Outlaw – 15x Left and 15x Right
    L   LBC’s – 30x
    A   Arm Circles – 15 forward and 15 backward

    The Thang

    Grab a rock and mosey to the track/field. Partner up with each team doing the following:

    Stand on sideline of the field with each pair of PAX completing cumulative 300 rock curls, 300 shoulder-taps, and 300 rock shoulder presses. While one PAX was doing curls, or shoulder-taps, or shoulder presses, the other PAX was running to the opposite sideline and doing bear crawl, then run back to opposite sideline.

    Bring rocks pack to pile and finish with a few minutes of Mary.

    Back to Flag for Count off, Namorama (named FNG Pai Gow), and Announcements (CSAUP this week and UNO Crawfish Mambo this Saturday). Welcome to Pai Gow – thanks for joining the group.

    I am enjoying the F3 experience. Thank you all for the opportunity to lead.

  • A Bulgarian Celebration of Cinco De Mayo

    YHC came in with high hopes of easily surpassing 3 miles in this morning’s Mothership.  Well, we only got to 2.8.  Below is a recap of my failure.

    Warm-up

    Line up on the great lawn:

    • High knees (20 yards)
    • Carioca (40 yards)
    • Butt Kicks (20 yards)
    • Arkansas Do-si-dos (20 yards)

    Circle Up:

    • Arm Circles (15 forward, 20 backwards) – Keep ’em up
    • Moroccan Night Club x 25
    •  Self-Love x 15

    The Thang

    Mosey to the Museum for some Red Hot Chili Pepper

    • 10 Bulgarian Split Leg Squats Right Leg Forward
    • 20 Decline Merkins
    • 10 Bulgarian Split Leg Squats Left Leg Forward
    • 20 Incline Merkins
    • 8 Bulgarian Split Leg Squats Right Leg Forward
    • 10 Decline Merkins
    • 8 Bulgarian Split Leg Squats Left Leg Forward
    • 10 Incline Merkins
    • 6 Bulgarian Split Leg Squats Right Leg Forward
    • 6 Decline Merkins
    • 6 Bulgarian Split Leg Squats Left Leg Forward
    • 6 Incline Merkins

    Mosey to the Bayou for 10!  Pace is important.  Be quick.

    • 10 Merkins, 10 Squats, 10 Big Boi Sit-ups
    • 9 Merkins, 9 Squats, 9 Big Boi Sit-ups
    • 8 Merkins, 8 Squats, 8 Big Boi Sit-ups
    • …….
    • 2 Merkins, 2 Squats, 2 Big Boi Sit-ups
    • 10 Merkins, 10 Squats, 10 Big Boi Sit-ups  (See what I did there?)

    Mosey on to the track for an SFx Special.  Partner up.  Pax 1 sprints a 200 meters while Pax 2 jogs across the infield to meet him.  Flap jack and meet on the other side.  Each team completed 1600 meters. #CrowdPleaser

    Mosey back the Great Lawn, for some Cinco De Mayo inspired Dora.  YHC knew there was no way were were finishing, but that didn’t keep us from trying.  Partner up.  This was the plan:

    • 100 Ocho-Count Body Builders
    • 200 Mexican Jumping Beans
    • 300 Moribundo Cucaraches

    A few teams made it through the Body-Builders and into the Jumping Beans.

    Sprint back to the flag for COT.  Welcome to our FNG Stooge and T-Claps to The Hokey Pokey for the EH.  Big Coffeeteria afterwards with 17 Pax.  T-claps to Bogey for buying with his NCAA winnings and T-Claps to Rudy and Fracsac for paying their burpee debt.  Bible Study with Woz on Q next week at 8:15.

    -Hawg

     

     

  • Okwata Draft Day

    We had a beautiful Okwata windy morning for the PAX of 10.    The rain held off.  Today is NFL draft day, and the only number YHC can think about is 11.

    Now for the thang:

    The PAX moseyed around the fountain and then circled up for the warm-up: SSH 25xIC, Abe Vigoda 15xIC, Arm Circles 10xIC each direction, Peter Parkers 15xIC, Parker Peters 15xIC, and Imperial Walkers 25xIC.

    Then, the PAX moseyed west to the levee for 11. The PAX started at the bottom of the levee with burpees on one side of the levee and low slow squats on the other.  T-Claps for the entire PAX for sticking with it.  It gets easier every time.

    Next, the PAX moseyed to the House of Pain. Five stations, 2 rounds: Bear crawl up the levee, your choice down (timer); merkins; dips; WWII sit-ups; and pull-ups.

    Finally, the PAX moseyed to the virtual flag for a quick Mary (10xIC each): Real Freddie Mecury, Flutter Kick, Hello Dolly, and Box Cutters.

    Name-O-Rama, announcements, intentions, and COT.

    To toil and not to seek for rest,
    Surge