F3 New Orleans

Tag: Mambi

  • Keeping up with the Joneses

    There was a spectacular lightening show being delivered from north of the lake that YHC enjoyed on the bike ride to the AO. A clear sky south of the lake welcomed 6 Pax to the AO known as The View, but can you guess which chatting icon is attached to Fridays? (Hint: There was a Shooting Star that graced the sky during the warm up) I’ll just leave that there…..

    0530, time for the disclaimer, then a short mosey for the warm up:

    • SSH IC x 31
    • Grass Grabber IC x 15
    • Abe Vigodas IC x 10
    • Bat Wings IC
      • Fwd AC, Bwd AC, OH Clap, Seal Clap, Moroccan Night Club
    • Hillbillies IC x 15

    Mosey to the levee for the first set of pain. Starting at bike path, bear crawl IC toward levee, going up and over with ‘mericans called out by the Q. That looked a little something like this:

    • Bearl crawl IC followed by 10 ‘mericans on flat ground
    • Bear crawl up levee IC, stopping midway for Incline x 10
    • Bear crawl IC to top of levee, regular x 10
    • Bear crawl down levee other side stopping midway for Decline x 10
    • Bear crawl to base of levee for regularx x 10
    • Repeat on return trip over levee

    YHC set up some cones about 30 yards apart for second set of pain.

    Lunge walk/Monkey Humpers

    • Lunge walk IC to midway followed by Monkey Humpers IC x 10
    • Lunge walk IC to other end followed by Monkey Humpers IC x 10
    • Repeat on return trip to starting point

    Repeat with Peter Parker crawl/Catalina Wine Mixers IC x 10

    Burpee Broad Jump to one end and back.

    For the third set of pain, YHC did a ring of fire:

    • Hold the Al Gore while sending jump squat around the ring x 10 (next Pax starts at 5). Send around twice.
    • Repeat in plank position with ‘mericans.

    For the fourth set of Pain, The Suck…Embrace it! 3 minutes of the following continuously:

    • SSH x 7
    • ‘mericans x 7
    • Bobby Hurley’s x 7

    One minute recovery, followed by another 3 minutes.

    Finish off with

    • LBC’s IC x 30
    • Big Boi Sit Ups (WW2) IC x 10
    • Crunchy Frog IC x 10

    COT to close it out at 0615.

    NMM

    YHC planned this beat down with a low impact (no running ) theme in mind. Not to brag, but this was a real smokefest. Ok, I’m pretty proud of it.

    YHC doesn’t do many original things, but after reading “Freed to Lead” I found out that there’s nothing wrong with that. F3 is known for taking other ideas and building upon them. But I have to give credit where credit is due. Hawg has made the Bat Wings a regular thing, but the first time I saw it was when Kimchi brought it some time ago. I’m pretty guilty of dropping my arms during the evolution when War Eagle and Hawg bring it, but I didn’t when I Q’d it. There’s just something inspirational about delivering pain to others.

    The bear crawl and ‘mericans up and down the levee was about as original as it gets for me. But I’m sure it’s been done before.

    I like to set up cones, it makes life easier.

    The Suck is something I remember Tool delivered. After 6 minutes of that, the Pax is pretty smoked. That’s a great one to keep in your back pocket.

    I was saving some Shock and Awe, among other things, for the Mothership, but I found out Jingle Vader had signed up too, and he really wanted it. The issues with the Q sheet aren’t that big of a deal. Catfish made sure a Q is lined up, and that’s all that really matters. I have no doubt a serious beat down will be delivered by JV. I’ll save mine for another day.

    Thanks for allowing me to be a part of F3.

    SYITG

  • Whoopie!

    5 motivated Pax posted to grow in Fitness, Fellowship and in Faith. With the clock striking 0530, time for a disclaimer and then:

    Warmup –

    • SSH IC x 31
    • Grass Grabbers IC x 10
    • Abe Vigodas IC x 10
    • AC IC x 20
    • PP IC x 20 followed by ST IC x 20
    • IW IC x 15

    The Thang

    Mosey to the bench and picnic table.

    • LL step ups IC x 20
    • RL Step ups IC x 20
    • Dips IC x 20

    Single column Indian Run along the bike path. When the last man reaches the front, that Pax calls an exercise. All Pax run to top of levee and perform exercise x 3, then return to formation. Stopped along the way for some Ring of Fire after each full cycle.
    Once at the new Monday Joy AO spot, turned around and came back. Funnest Ring of Fire was holding low plank with each Pax completing 10 x Catalina Wine Mixers!

    COT – Announcements, Intentions, closed out with prayer to the Sky Q

    Naked Man Moleskin-

    New Joy Monday AO will meet closer to Treasure Chest at the end of Power Blvd. YHC didn’t think anyone would post this morning due to saturated conditions, but 4 brothers joined me to reinforce my own commitment. That made me say Whoopie!!

    SYITG

  • La Vue de D’gloom

    La Vue de D’gloom

    Four pax rallied for the 60-minute beatdown.  Circled up for warmup by the shoreline for SSH, windmill, peter parker, parker peter, mtn climber, caterpillar, arm circles f/b, grass grabber, low slow squats, self lovin’.

    Moseyed westward to the benches.

    7s over the levee:   cataline wine mixer, 5x prisoner kneels, wife pleaser situps, 5x reverse lunges down levee

    Tabata sequence with rocks + 80s Rock:  ~1 min w/20 sec recovery

    • Lunge twist with rock
    • Flutters
    • On back vertical rock lift
    • Slow burpees
    • On back horizontal rock rotation
    • Hello dolly
    • Plank moving rock R/L
    • American hammer w/rock
    • J Lo
    • Curls

    Moseyed back to concrete ramp:  35s

    • 7 burpees
    • 14 dirkins
    • 21 incline situps
    • 28 side squats
    • 35 x  2 penquins

    Abs

    • 20x LBC
    • 20x Freddy M.
    • 20x Dying C.

    To burn down the clock, onward to levee for several Hawg-style descents forward, ascents backward (heavily modified by Vagabond)

    Circle ‘round flag, count / ID / COT

    God bless F3Nola – Strength and Honor

  • Barbara Wawa at the lake fwont

    YHC received some good news this week, lab test showed the clots hindering my ability to push myself have been reduced, and the Doc said the best thing for me is to get out and move. Eager to join my F3 brothers, the Q at the View was claimed for a 60 minute beat down with 3 promises:

    1 - No long distance running
2 - The PAX will sweat
3 - The beat down would suck

    At 0630, nine eager PAX came together to push each other to be better. A brief disclaimer, then off to the warmup.

    SSH IC x 31
IW IC x 20
Abe Vigodas IC x 10
AC IC x 10 twice
Grass Grabbers IC x 10
PP IC x 20
MC IC x 20

    With the warmup complete, straight to deliver promise 2 and 3……with a little shock and awe!

    SSH IC x 5
10 Burpees OYO
5 SSH IC x 5
9 Burpees OYO
5 SSH IC x 5
..........
..........
5 SSH IC x 5
2 Burpees OYO
5 SSH IC x 5
10 Burpees OYO (‘cause we don’t do 1!!)

    Mosey to the bench about .25 miles away and grab a rock from the shores of the wide water. Regroup where some cones are set up near the levee. First up, Ring of Fire:

    Al Gore with a rock, then 10 curls one PAX at a time, next in line starting at 5.  Complete 2 rounds.

    Drop the rocks and head to the top of the levee where a deck of F3 cards awaits. Split the PAX into 2 teams, designate a team captain for each. With Hawgcycle and Mahatma facing off, YHC was the moderator. The Game: War! Team captains flip a card, highest card wins! Head down to the cones and do the exercise, then regroup on top of the levee. Reps were number on the card. Face cards added 10. Exercises included:

    400 meter sprint 
Squats with rocks
Monkey Humpers
Freddie Mercury 
Calf Raises with rocks
Backward lunges
Butt kicks
and lots more.....

    Two jokers came up, YHC got to call the exercise. Those two were:

    10 Burpees OYO
4 minutes of Quadraphilia (courtesy of Hawg)

    Finished with the 100 SSH IC card. I believe Hawgs team took the victory, but there were no losers today. It was a win win for the PAX! Mosey back to VSF for COT:

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

    Thanks for posting with me and celebrating my full return to joining my F3 Brothers. A special thanks to all for keeping me in your prayers. I am blessed!!!

    SYITG

  • We’re All Stupid

    Last night, Kenner Bruh declared his intention to fart sac at 8:40pm, so the call went out for a replacement Q for the View. At 9:06pm, YHC volunteered to take the Q, because he had a stupid idea that he wanted to try at the View. As it turns out, the men of F3NOLA are stupid who like to do stupid things. With the promise of nothing more than an unknown stupid F3 workout, the largest number of men ever came out for a beatdown on July 8, 2020 as the View hit 11 participants for the first time. On to the stupid.

    The Warm-Up

    SSH – 20

    Imperial Walkers – 21

    Arm Circles – 20

    The AOC

    Last Wednesday there were 11 large piles of trash and refuse spread across the lake shore from the flag to the Treasure Chest Casino. The distance from pile one to pile 11 was 1.1 miles. YHC planned to use the trash piles as the markers for the longest circle of pain ever at the View. YHC calls it the AOC, a series of Al Gore, Global Warming inducing exercises performed next to the rising waters of Lake Pontchartrain. It’s Stupid.

    Do you know what else is stupid? Whoever cleaned up those trash piles along the lake shore is stupid. YHC crested the levee before dawn this morning and nearly fell down in tears as his precious garbage piles were gone! Never fear, adjustments must be made. Now there will be a round of Circle of Pain every 1/10 of a mile on our run from the flag to the Treasure Chest Casino with a new exercise at each stopping point.

    Circle up for 10 merkins as the other Pax hold Al Gore

    Run 1/10 of a mile

    Circle up for 10 Catalina Wine Mixers as the other Pax hold a plank

    Run 1/10 of a mile

    Circle up for 10 Hello Dollies as the other Pax hold Al Gore

    Rinse and Repeat until the Pax arrives in front of the Treasure Chest. The rest of the exercises: burpees, Wine mixer without the merkin, smurf-jacks, merkins again, American hammers, and Nola Ryans. Can’t remember other exercise YHC called out.

    Jack’s Elevens

    The Pax is now 1.1 miles from the flag, and we need to get back by 6:15. The trip back will be 11s. Stop every 1/10 of a mile and do ascending Jack LaLannes, 1 at stop one and 11 at the flag. The Pax safely arrived with all 11 members at 6:16am. YHC humbly asks for your mercy for going over by one minute.

    The End

    Count-Off, Name-O-Rama, Announcements, and Prayer

    Thank you men for doing stupid with me and for pushing each other to get better day by day. Remember to be in prayer for our sick and injured. We need these men back to push us and call us out if we have slacked off during their absence.

    Be strong and be kind today,

    Rev Sox

  • Happy Independence Day!

    Happy Independence Day!

    On July 2, 1776 the Second Continental Congress passed the Lee Resolution declaring our independence from Great Britain and King George! Down with the British! Seeing the immense significance of this declaration of independence, John Adams wrote a letter of prophecy to his wife Abigail predicting future celebrations on the 2nd of July. Adams wrote of July 2nd that on this day following generation will celebrate our freedom with Pomp and Parade…Games, Sports, Guns, Bells, Bonfires and Illuminations from one End of this Continent to the other.

    So to celebrate this momentous day in the fulfillment of Adams’ prophecy, the 2nd Annual F3 NOLA Independence Day race was held at Pontiff Park at 5:30am on July 2, 2020.

    13 laps around the track or 3.25 miles to glory

    1. Belloq 24:32
    2. War Eagle 25:10 PR
    3. Rev Sox 26:11
    4. Double Fudge 27:53
    5. Pai Gow 28:51
    6. Vagabond 31:04
    7. Mambi (12 laps) 29:25
    8. Tool (12 laps) 30:04
    9. Hokie Pokey (10 laps)

    Tclaps to Belloq on winning the 2nd Independence Day Race and to War Eagle on running the fastest 5k of his life.

    Ultimate Frisbee

    The Pax split into two teams for Ultimate Frisbee to celebrate Independence Day with games!

    Shirts – War Eagle, Double Fudge, Mambi, Vagabond, and Tool

    Skins – Belloq, Rev Sox, Pai Gow, Hokie Pokey, and Tool

    The shirts won a close, hard fought game by a score of 4-3.

    The End

    Close it out with Hostess Independence Day treats, Count-Off, Name-O-Rama, Announcements, and Prayer

    Thanks for allowing me to lead and putting up with my stupidity,

    Happy Real Independence Day,

    Rev Sox

  • Enjoying the View

    4 men arrived at 5:20am on the levee (well Mahatma and YHC arrived at 5:20) in the early morning gloom. While waiting for the best view in greater New Orleans, they banded together but remained physically distant for a Q-less beatdown. It was Round Robin all around with each of the 4 men taking their turns.

    The Warm-up

    SSH – 20

    Shoulder taps – 20

    Peter Parkers – 20

    Imperial Squat Walkers – 15

    Windmill – 15

    Michael Phelps – 15

    Grass grabbers – 15

    The Thang

    Each of the 4 pax members led a section of the workout. YHC has little confidence that every workout will be recorded with perfect accuracy, but that will make this no different from the standard backblast.

    The Mahatma

    Start at the top of the levee on the concrete pad with 15 merkins, run down to the beginning of the bridge for 15 air squats, run across the bridge for 15 lunge steps, continue running to the next concrete ramp and do 15 merkins on the top of the levee. Run back down the ramp and back to the starting point on the other side of the bridge.

    Mahatma asked the Pax to estimate the time it will take to complete. YHC guessed 6 minutes. Kenner Brah guessed 5 minutes. It took 9:20 as it was about one mile of running. (Who knew it was that far?)

    The RevSox

    15 dips at the walls on the top of the levee. Run down the levee to the paved space on the other side of the bike path and do 15 plank jacks. Repeat with 10 reps of each and then repeat again 5 reps of each.

    The Mambi

    Run backwards up the levee and do 15 squat jumps at the top, run down the ramp and do 15 Carolina Dry Docks. Run back up the levee and down to the bottom on the other side for 15 LBCs. Bear crawl back up to the top and run back down to the starting point. Two Rounds

    The Kenner Brah

    This was the oddest and most mentally engaging exercise YHC has ever done at an F3. The Pax moseyed to the edge of the lake and climbed on the rocks. The Pax then goat hopped (Kenner Brah’s terminology) down the rocks for about 1,000 feet while praying no one was going to sprain an ankle or worse. Thankfully there were no injuries as we hopped from wet rock to wet rock by the lake.

    We sprinted back to the starting point as YHC edged out Mahatma on the run (history is written by the winners baby!)

    Mary

    20 O Dollies

    14 Hello Dollies

    20 – Wife Pleasers

    20 – Penguins

    Stretching led my Mahatma

    Some weird backward picnic table plank led by Kenner Brah

    The End

    Count off, Name-O-Rama, Announcements, Intentions, and Prayer (all with proper social distancing)

    -Rev Sox

  • The Wis

    The Wis

    Conditions

    Overcast, 63 F, Feels like 63 F, Humidity 90%, Wind 8 mph from the South

    The Thang

    27 Pax tried a new route today, crossed the Cabrini Bridge and then went over and back on the Wisner overpass.  We ended up on the back side of the track and ran laps for the 6.  Distance ended up being about 3.5 to get to the track.

    NMM

    • T-claps to the Ruckers that got started at 4 am and got in close to 8 miles – Hokie, Gideon, and Thumbwar
    • Good to see SFx this morning.  He also rucked.  Will rucking become a thing in NOLA? 
    • I like that this route involves the Wisner Bridge, but it’s a little short.  Maybe next time we do it we will add another small loop that involves the Bridge a second time. 

  • Redux of Round One

    Following the honored tradition of Amnesty for Rock City, YHC did a repeat Q (not than any of the PAX had the slightest clue, since they seem to all fartsack on Sundays and are never seen at Sweaty Bells). 

    Warm-up: SSHs 25xIC, Hill Billies 25xIC, Arm Circles 25xIC, Squat Pulses 25xIC, Windmills 25xIC, and (with a brain infarct and thus variation from Sweaty Bells) Merkins 25xIC.

    Mosey to the track for the THANG: Shoulder Presses 20xIC halos, Curls 20xIC, Squats 20xIC, Rows 20xIC, and then a mosey around the track.  Rinse and repeat, but with only 15 reps IC each time and a lap around the track in the opposite direction (lots of mumblechatter from the lemmings).  Rinse and repeat again, but with only 10 reps IC each time, and then a lap around the track in the original direction.  Finally rinse and repeat with just 5 reps IC and a final lap around the track in the opposite direction again.

    Return to rock pile for a Circle of Mary:

    • LBT x20
    • Flutter Kicks x20
    • Hello Dollies x20
    • American Hammers x20
    • Crunchy Frogs x20
    • Dying Cockroaches x20
    • Manmakers x10 OYO

    Count Off, Name-O-Rama, Intentions, and COT.  Thanks to the PAX for helping me recover by glasses after the Post.  I would have been up Schitt’s Creek without ’em, JV