F3 New Orleans

Tag: Mahatma

  • On the Fly at The Mothership

    Reluctant Yankee was scheduled to Q for the Mothership, but the Baton Rouge Launch was calling for him like a Hyena mother calls for her pups in the middle of the night. Since YHC had some commitments with the M this day, it made sense to take the Q and let our Regional Nantan show his F3 physique to all the new Baton Rouge men, a sign of what F3 will do for you.
    YHC was preparing the beatdown the night before, then a bottle of wine came calling, similar to some of the calls made by referees against the Saints in a playoff game. There was just too much to consider….would it be raining….would it be muddy….does any of that really matter…..?
    With the list sabotaged, it would have to be on the Fly!
    After a brief disclaimer, and some mumblechatter from Rudy about being one of the worst he’s ever heard, it was off to the peristyle for a warmup. Rudy went the other way, running his 20 miles this day in preparation for his marathon in March. That’s some serious commitment! T-Claps to Rudy!

    Warmup
    SSH IC x 31
    Imperial Squat Walkers IC x 10
    Mountain Climbers IC x 20
    Peter Parkers IC x 20
    Parker Peters IC x 20

    Mosey to the NOMA Fountain
    Box Jumps x 10 OYO (No Bongo today, so all good)
    Derkins IC x 10 (4 count)
    LL Step Ups IC x 10
    RL Step Ups IC x 10

    Short mosey to the line of trees for a modified Dora (Thanks to Tool for the inspiration at the Uptowner beat down)
    Partner Up
    Pax 1 Bear crawls from tree 1 to tree 2, then backward bear crawl from tree 2 to tree 1.
    Pax 2 does Burpees
    Flapjack
    Continue until 100 Burpees cumulative is complete.

    Short mosey to the bike path on the other side of NOMA for the Bataan Death March
    Indian Run on bike path, with last pax dropping for 5 burpees, then sprint to front of the line. YHC was the last Pax to drop for Burpees, and the Pax conspired to speed up the mosey to bring a little extra pain to yours truly. Well played……

    Shorty mosey back to the row of trees for a modified Burpee merkin fest
    First tree
    5 regular burpees
    Bear Crawl to second tree
    5 double merkin burpees
    Lunge walk to third tree
    5 triple merkin burpees
    Bear Crawl to fourth tree
    5 quadruple merkin burpees
    Lunge walk to fifth tree (you guessed it)
    5 quintuple merkin burpees
    Sprint back to first tree

    Mumble chatter was flowing about burpees, so more burpees shall be served up!

    Short Mosey to the NOMA Fountain
    Partner Up
    Pax 1 run up steps, do 5 burpees, run back to fountain
    Pax 2 Dips AMRAP at the fountain
    Flapjack until 5 full evolutions are complete, or 25 burpees to each pax

    Short mosey to green space near the tracks for some Mary
    Flutter Kicks IC x 20 (YHC commented to keep your head off the ground, which induced much mumble chatter for all of Mary)
    Tin Snip IC x 20
    Hello Dolly IC x 20
    LBC IC x 20
    Freddie Mercury IC x 20
    Putins IC x 10

    Mosey back to VSF. Upon arrival YHC found one minute remaining, so mosey to the Great Lawn for 10 Burpees OYO.
    Mosey back to VSF.

    COT

    Count off, name-o-rama, announcements, intentions, and closed with a prayer to the Sky Q.

    NMM
    T-Claps to the several Pax that found their way to Baton Rouge today to help spread F3, which is a gift that is difficult to describe in words. We come together from all walks of life, where we share a common goal, which is to become better men and to become stronger leaders, among other things. I’m honored to be a part of F3. The coffeteria after the beat down is always great, and is never dull!
    The Pax each did roughly 115 burpees today, with a lot of other exercises. Well done, men!

    SYITG!

  • The 4 Horseman at Okwata

    Okwata just doesn’t get enough respect. Let me clarify that statement; Jingle Vader posts to Okwata quite often, so it gets lots of Respect, so it’s the other kind of respect it lacks. YHC read the informative email from our NOLA Nantan at the beginning of the week where, once again, Okwata lacked a Q. Has Okwata not shown enough love? Do we need to bring the H8 back early? YHC was reviewing his own schedule last night and saw an opportunity to post to Okwata. Upon checking the Q sheet and seeing a vacancy, YHC dropped his name in the slot.
    YHC arrived at the AO with 3 minutes to spare, and none other than JV was awaiting. As YHC informed JV that the Q slot was now taken, Mahatma joined us. YHC gave the disclaimer in the 44 degrees weather with a wind chill that brought it down a few more degrees. Time to get warm……

    The Thang

    Mosey to the fountain, which is where Abacus joined us. Our mosey around the fountain included a carioca to the left, then to the right. Circle up on the green space in front of the fountain.
    SSH IC x 31
    Imperial Squat Walkers IC x 10
    Arm Circles IC x 20 (10 FWD, 10 BWD)
    Abe Vigodas IC x 10

    Double Shots with Jack Webb at the Barre
    1 merkin, then 2 air presses in peoples chair against the fence around the fountain
    2 merkins,then 4 air presses in peoples chair
    3 merkins,then 6 air presses in peoples chair
    Continue the pattern…..
    10 merkins, then 20 air presses in peoples chair

    Mosey to the House of Pain (HOP), taking the levee route to get there for some stations

    Station 1 – Bear crawl from HOP up the levee and complete 5 burpees, run back down (timer)
    Station 2 – Dips AMRAP
    Station 3 – Step ups AMRAP
    Station 4 – Pull ups AMRAP
    Rinse and Repeat

    Mosey to Canal and Lakeshore Drive for Four Corners, where the Pax does an exercise IC then runs to next corner.

    Corner 1 – Catalina Wine Mixers IC x 10
    Corner 2 – Monket Humpers IC x 20
    Corner 3 – Merkins IC x 30
    Corner 4 – Squats IC x 40
    Return to Corner 1 – 10 double merkin Burpees OYO

    Mosey back to VSF for Mary
    Flutter Kicks IC x 20
    Hello Dolly IC x 20
    Sudden Change – 10 Burpees OYO
    LBC’s IC x 20
    Tin Snips IC x 20
    Sudden Change – Mosey back to levee for:

    Quadraphilia!
    Always facing Okwata, run backwards up the levee, and run back down, and that equates to 1.
    Repeat 5 times OYO.

    Mosey back to VSF

    COT
    Count off, name-o-rama, announcements, intentions, and ended with a prayer to the Sky Q.

    NMM
    Abacus is becoming a regular at Okwata, which is outstanding. This was the first time Mahatma joined us at Okwata, and of course JV is one of our staples.
    Thanks for joining me today. There are plenty of opportunities to sign up for Q, so take a look and see what you can do.
    Baton Rouge Launch is this Saturday. It’s going to be a good one, so go if you can. Mothership is on as usual, so post there if you can’t make it to BR.
    Thanks for posting with me today!

    SYITG!

     

  • Defrosting the pipes

    In case you didn’t notice, it was a bit nippy last week.  The PAX count was correspondingly a bit low.  The plumbers will now be gainfully employed in overdrive for a few weeks.  So it’s time to get back to work.  The THANG.

    Warm up with mumblechatter:

    • SSHs ICx25
    • Frankensteins ICx25
    • Low Slow Squats ICx25
    • Mountain Climbers ICx25

    A rock for each man and mosey to the track for a steady plan:

    • Overhead press ICx20
    • Curls ICx20
    • Rows ICx20
    • Squats ICx20

    Mosey around the track, stopping each quarter, first to do 20 merks, then 15, then 10 and closing out with 5.  Rinse and repeat the rock circle with ICx15.  Mosey around the track in the other direction, again with 20, then 15, then 10 and finally 5 merks at each quarter.

    Time for a break on our sixes for 10 Russian Twists with the rock and then back to a rinse and repeat the rock circle with ICx10.  Mosey around the track in the original direction: same drill: 20, 15, 10, 5.  Close out the track work with a final rinse and repeat of the rock circle with ICx5.

    Mosey back towards the rock pile for a few minutes of Mary:

    • Russian Twists with rock ICx20
    • Flutter kicks with rock ICx20
    • Hello Dollys with rock ICx20
    • Rosalita with rock ICx20
    • LBCs with rock ICx20
    • Low plank sans rock 1 minute

    Return rocks and mosey back to the virtual flag for countoff, Namorama, announcements, intentions and thanks to Sky Q.  T-Claps to Mahatma for leaving us in the dust.  Keep the heat going, Jingle Vader