F3 New Orleans

Tag: Mambi

  • Crazy 8s

    Conditions

    Mostly cloudy, 65 F, Feels like 66 F, Humidity 93%, Wind 8 MPH from ESE.

    Warm-up

    Imperial Walkers x 31; Shoulder Taps x 31; Arm Circles: Forward x 16, Backerds x 15; Windmills x 10

    The Thang

    Grab your favorite rock and circle up for the duration.  Crazy 8s with a Deck of Death.

    • Hearts – Ground ‘n Pound con roca.  Reps = card value (2-14)
    • Spades – Squat Thrust con roca.  Reps = card value (2-14)
    • Diamonds – Curl to Press con roca.  Reps = card value (2-14)
    • Clubs – Core Exercise on the card sin roca. Reps = card value + 10 for numbers; 25 for face cards, 50 for the ace
    • Jokers – Repeat the last exercise
    • 8s – Do 8 eight count body builders each time an 8 is drawn

    NMM

    • Apparently I walked in hot and late.  Thought I had perfect timing to coolly stroll in at 0530 and give the disclaimer flag in hand, but the mumblechatter revealed that it was 0531.
    • War Eagle continues to be a non-conformist with his rock selection.  In spite of all of his peers selecting the traditional Pontiff drainage rocks, he continues to use a man-made cinder block.  Will War Eagle’s non-conformity lead to amazing success like Bill Bradley’s granny shot free throws, or will he always be viewed as a nut job like the guy that works out barefoot with F3 Nola?  Only time will tell. 
    • Mahatma taught us all an important life principle today.  Mahatma had a misshapen rock that was not easy to handle for some of the exercises.  After a round where some of the Pax traded rocks, Mahatma ended up with Frac’s rock.  Those of you that have posted at Rock City or The Uptowner may be familiar with this beast of a rock.  It appears to be a nice oblong shape that would be easy to handle, but once you start with it, you learn that one side weighs about 35 pounds and the other side weighs 15.  Remember kids, whatever your struggles are in life, there’s always someone else out there that has it harder than you. 
    • I suggest we start naming rocks.  I imagine that the aforementioned rock did not take kindly to our talk about its one-sided girth.  I can hear it protesting “It’s not a toomah!” like Governor Arnold in Kindergarten cop.  Therefore this rock shall henceforth be known as Schwarzenegger. 
    • Strava had my total mileage today at 0.18 miles.  That’s a successful Uptowner in my book. 

  • nuR yllaW

    -Rev Sox

    Thank you for the opportunity to lead and pushing us all to continue, especially on days when we are all tired and sore.

    6:15am

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

    6:10am

    YHC leads the Pax in a series of stretches and finishes with a round of 23 flutterkicks, so War Eagle needs to lay on his back in the wet grass before the workout is over.

    6:08am

    FracSac arrives at the track to discover the Q’s original instructions and workout with the Pax for the final ten minutes.

    6:00am

    The Pax returns to the starting point after running the 3 miles of the two loops. The Pax runs 4 laps around the track to hit 4 miles for the morning.

    5:33am

    FracSac arrives at the Wally Run to find the Pax gone and out of sight. In hopes of finding the Pax, FracSac takes the route backwards in hope to find his F3 brothers mid-run and finish with the pax. Little did FracSac know, he was going in the same direction of the Pax and perfectly following the Q’s instructions only 3 minutes behind.

    5:30am

    YHC started the Wally Run promptly at 5:30am with a short disclaimer and instructions with a slight wrinkle for this morning’s run. The Pax will run the standard Wally Run route backwards. The Pax will go left instead of right at the start and go around the neighborhood hitting Woodvine first and Duplessis last in reverse of the standard loop. The Pax was off and running in less than 60 seconds.

  • Everyone Loves Jailhouse Rock, a Tribute to the King.

    Everyone Loves Jailhouse Rock, a Tribute to the King.

    In Tupelo, Mississippi, on January 8, 1935, in a two-room shotgun house in East Tupelo, then a separate municipality that some called the “roughest town in north Mississippi,” Elvis Aaron Presley was born. Times were hard in the U.S., especially in the South, when Elvis Presley entered this world. To be born poor then was not unusual. What was unusual about Elvis at his birth is that he was a twin. His twin brother, Jesse Garon, did not survive, making Elvis what is called today a “twin-less twin.”

    W/U

    • SSH x 35
    • HB x 35
    • IW x 35
    • AC x 18, Reverse x 17

    The Thang

    Don’t Be Cruel

    • Burp & Merk to 10 Merkins

    All Shook Up

    • Sit on your “throne” like Elvis and in COT style state your Hospital Name, F3 Name, & Favorite Elvis Song.   Hold until the end of the COT. (Jailhouse Rock is the clear favorite among F3 PAX. I’m sure it had nothing to do with the fact that it was the first song mentioned).

    We Can’t’ Go on Together with Suspicious Minds

    • Lunge Indian Run from track to road, then Indian Run to NOMA

    Find your twin Jesse Garon Presley for Dora 1-2-3

    • 100 Merkins
    • 200 Squats
    • 300 LBCs

    Indian Run back to the Flag.

    Counterama, Namerama, COT.  Happy Birthday Elvis!

    Thank you for the opportunity to Lead, Thank you very much,

    Da Parish

  • Hawgcycle’s Running New Year’s Eve

    The Thang

    Run as far as you can in 22:30 and then turn around and come back. The goal was to try and run farther than you ever have at the Stomp. Some accomplished that. Shuffles, who doesn’t have a watch, ran to where he always does, the other side of the bridge, and turned around. A few saw the top of the bridge for the first time. Kuch garnered 18 achievements on Strava. YHC earned one.

    Another year in the books. Here’s to continued acceleration in 2020.

  • 2019 Rock City Review

    Conditions:  A cool 50 degrees and clear.  Dark.

    For our last 2019 Rock City we looked back on the year that was.

    Warm-up

    We hit the most popular RC warm-up exercises of 2019 according to those that write backblasts:

    • SSH x 19 – Still the popular starter.  We did 19 for the year 2019.
    • Hillbillies x 20 – A surprising replacement of the customary IWs.  Hillbillies seem wildly popular at RC.  We did 20 because I forgot to stop at 19
    • Grass Grabbers x 19 – I’m sure the popularity is based on the name.  The clap at the end feels silly, but it doesn’t keep us from doing them. 
    •  Windmills (aka Abe Vigodas) x 10 – Lots of Qs find these to be a warm-up staple, but you will have to do them prior to 5:30 anytime Spartacus is on the schedule. 

    A Sea of Crimson

    Our first Rock City Workout of 2019 happened on July 7th.  That just happened to be the day of the College Football National Championship.  War Eagle must have been feeling good that morning as he delivered a brutal beatdown, on par with the beating his Crimson Tide took later that night. 

    We paired up for a quasi-dora with the following exercises:

    • 250 curls
    • 200 squats
    • 150 rows
    • 100 shoulder presses
    • 50 burpees

    While pax #1 did the exercise, pax #2 ran 40 yards and back.

    Iron Pax

    This morning we paid tribute to the Iron Pax workouts of 2019 by reenacting Week Zero.  This time we did one round instead of six and we did the reps together. 

    • 24 squats
    • 24 merkins
    • 24 Lunges in cadence
    • 400 meter run

    Sgt. Bovia Tribute

    We saved my favorite Rock City Workout of the year for last.  It was the tribute Boo-Boo Qd for Marine Sgt. Joey Bovia.  Sgt. Bovia was killed in Afghanistan on August 31, 2010.  The Tribute consisted of 31 reps of 8 different exercises.  This morning, we did as many as we could in the allotted time.

    • 31 merkins
    • 31 Big Boy Sit-ups
    • 31 Squats
    • 31 Push Presses

    Time ran out before the 31 burpees.  We brought our rocks back to the pile and moseyed to the flag for the COT.

    NMM

    • Smallest numbers at Rock City all year. 
    • The 5 guys that posted were there to work though.  We made it through a lot more than I thought we would.  I honestly expected that I would have to cut the Iron Pax or Bovia workout, but that was not the case.
    • Looking back on the National Championship themed workout that started the year, who would have thought that LSU would be playing those same Clemson Tigers for the Natty after the 2019 season. And who could have forecast the Alabama program falling off the face of the earth like they did.  I don’t even think they made a bowl game this year.  Seems like the end of an era.

  • Need to Warmup? Burpee!

    6 men posted in a cold windy gloom where a shovel flag marked the spot to start their day off right with the commitment to improve.  The thermometer said 38 degrees, but the wind made that seem much lower.  YHC has not posted that many times at Popeye’s, and the blocked off areas made it even more challenging when coming up with a planned beat down.  But the Pax posted for a reason, and YHC intended to deliver.    

    The clock hit 0530, time to give a disclaimer, then:

    Warmup

    • SSH IC x 31
    • Hillbillies IC x 20
    • Arm Circles IC 10 fwd, 10 bwd
    • Grass Grabbers IC x 10

    Mosey to the Shelter to find some benches.  There was some mumblechatter about the wall-less shelter really providing a wind breaker….YHC can take sarcasm all day…..

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

    With the warmup over, mosey to the hill.  There’s only one way to fend off the cold on a day like this….

    COP 1 – Burp Back Mountain

    YHC has pulled this one out at Okwata, which was always a crowd pleaser.  Looking up this hill, it sure looked higher than the levee, which makes it that much more awesome! 

    Partner up!  Pax 1 starts Burpees at the base of the hill.  Pax 2 runs backwards up the hill (quadraphillia) to the top, then run back down x 3.  Flapjack until 100 cumulative Burpees are achieved.

    Once Burpees are complete, both Pax continue with Quadraphillia waiting for the six.

    Now the Pax is really getting warm.

    COP 2 – Burpees and Jump Squats on the Hill

    Keeping the partner theme, Pax 1 starts Burpees at the base of the hill.  Pax 2 Quadraphillia up the hill, completes 5 jump squats and runs back down.  Flapjack until 5 evolutions are complete.

    Finish it off with Catalina Wine Mixers IC x 10 (gotta fit it in)

    COP 3 – Suicides Circuit

    Mosey back toward the flag, stopping at the parking lot.  With 4 lamp posts to take advantage of, completed the following:

    Starting at lamp post 1:

    • Sprint to lamp post 2 and back – Merkins IC x 10
    • Sprint to lamp post 3 and back – Lunges IC x 10
    • Sprint to lamp post 4 and back – Low Slow Squats IC x 10

    COP 4 – Mary

    • Flutter kicks IC x 20 
    • LBC’s IC x 20
    • Freddie Mercury’s IC x 20
    • Tin Snips IC x 10
    • American Hammer IC x 10
    • Crunchy Frog IC x 10

    Dealers Choice….

    • War Eagle – Penguins IC x 20
    • Rev Sox – Wife Pleasers IC x 20

    Finish it off with 1 minute of planking.


    COT

    Count off and Name-O-Rama, intentions and closed with a prayer. 

    Thanks for posting with me today, and way to kill it in the gloom this morning!  YHC is pretty sure this was the coldest day so far this fall/winter….

    SYITG

  • J

    praise the Lord it wasn’t raining!!!

    Was gonna skip this one due to the cold front but then briefs reminded me the night before that I was q ing. Yikes

    warm up: ssh, self love, windmills, mosey to the track with high knees, butt kicks, karaoke.

    we used half the track as an out and back. This way everyone could run at their own pace yet still do the exercises “together”. When the first member made 100m, they did ten Merkins, everyone else would stop where they were and also do ten Merkins, this happened at 200m also, at which point we turned around and ran back. I scepter whenever the first person gets back to the 100m mark, we all do 10 Merkins together. Run back to starting point, plank and wait for the 6. The fast runners would catch the slow runners on the way back. Once the 6 arrives, Merkins in cadence.
    the next round followed the same format except with squats. Round three was burpees.
    next we took a jog around the track to catch our breath and did it in reverse order. This time only doing 5 of each exercise at each stop. Finished off with some rock climbers, hillbilly’s, imperial walkers, stretches and a mosey back to the flag.

    There was a record prayer request/answered prayer session. So many praises and still so many needs. Guidance for our children/youth, Fathers/in laws with cardiac issues and upcoming cath, basketball head injury, the coach recovering from major surgery, prostate cancer recovery, The spine tumor that ended up benign benign, challenges in business, Bongo’s dad, special intentions. We better get to praying!

    glad y’all all came out and let me be a part of your morning! Please let screwtop know I signed him up for New Years morning (2020, 2021, and 2022)

  • Stand-in Q for the Tanner

    Stood in for a stricken Tanner at the rocks, Clear and breezy day with 17 PAX. Crimson visited from Raleigh
    Mosey to the spot

    Warmup
    19 Self love @ 4 ct
    19 Each way Arm circle @ 4 ct
    19 Abe Vigoda
    19 SSH
    Poor inflection discipline on my part caused some chortles

    Thang 1 With Rocks in the circle
    After each set of exercises, we rotate clockwise using the next rock till you get back to yours, Very few chose challenging weights so so ribbing ensued.
    SET
    5x Slow Squat
    5x Over Head Press
    5x Curls
    5x Rows or Tricep Extension

    Thang 2 – Rock Relay Ladder –
    The group is split in two and sent to opposite sides of the parking lot of an area. Group A Does 5 burpees then carrites rock to the other side while B side holds Plank.
    Then 10x Merkin, Carry while opposite guy does LBCs
    Then 15x Squats, carry, while Opposite guy dies Side Plank Right
    Then 10x Merkins,carry, while Opposite guy dies Side Plank left
    Then 5x Burpees,carry, then Wife Pleasers.

    Thang 3 – Setup PAx in pairs, back-back and transferred rock to the partner either right or left depending on my call This was metally challenging since rock holder and receiver ofter went opposite ways, Many laughs,

    Mosey to the pumps, then we wrapped up with 10 or so merkins to left/right side plank for a brief hold. Then back to the flag and namearama etc.

    Sweaty, breathless men balled up and closed out.

  • Swingers Style Football

    “The only place success comes before work is in the dictionary.” –Vince Lombardi

    Cool and crisp morning a few Saturdays ago at The Muscleship, perfect conditions for a beatdown.  Six men posted, ready to get better.  T-claps to SOGO for getting in a pre-run w/weighted vest beforehand…#beast!  Lots of good football being played the past few week in South LA, minus the Falcons game, so YHC decided to repurpose a football themed Chamber workout from a month ago.  The extra 15 min allowed for some tweaks and lagniappe.  Thanks to quick google search, we had a list of motivational quotes from coaches and players that would hopefully keep things in high gear throughout the game. 

    Warmup:  Started with an impromptu mosey near the shoreline of the Big Lake, including a landmine run through duck poop alley, then circled up in front of NOMA for SSH, AC, IW, LSS, WM, and one or two more.      

    The Game:  We grabbed some half-sized cinder blocks (20lbs) and made our way to the field where two rows of cones approx. 25yds apart.  The game plan called for (4) 5 min quarters, partnering up with a different PAX each time….a swingers party if you will.  PAX #1 stays at the line doing one stationary exercise while PAX #2 does moving exercise to the cones and back.  Flip flop for the full five min quarter with focus on using good form and digging deep the whole time.  Strive to do more than just go through the motions, something we may all be guilty of from time to time.  But first, another Lombardi quote… 

    “There is only one way to succeed in anything…and that is to give it everything.” –Vince Lombardi

    1st Quarter: PAX #1 – Lunge walk w/block to cone then run back, PAX #2 merkins till fatigue – then hold plank.  Flip flop 5 min.

    “Stay focused. Your start does not determine how you’re going to finish.” – Herm Edwards

    2nd Quarter: PAX#1 – Tricep extetension w/block,  PAX #2 – crab walk and run back.  Flip flop 5 min.

    “Nobody who ever gave his best regretted it.” — George S. Halas

    Halftime: Mosey over to the Big Lake ledge for RLSU x20, Dips x15 (requested by Gabrielle), LLSU x20, Ledge Crunches x20.  Mosey to the Singing Oak for some round robin Mary led by Gabrielle, Thumb War, and Tanner, maybe?  Then an Indian Run around the rest of the track finishing up near the cones.  

    “Don’t let good enough get in the way of greatness. That just means come back to work on Monday ready to go. Still lots of ways we can improve.” –Joe Burrow

    3rd Quarter: PAX #1 – Curl Press w/block, PAX #2 Side lunge there and back.  Flip flop 5 min.

    “Success isn’t owned, it’s leased. And rent is due every day.” –J.J. Watt

    4th Quarter: PAX #1 – Standing bench press/block ext….audible called halfway to kettle bell swings, PAX #2 – Bear crawl there and run back.  Flip flop 5 min. 

    “You cannot make progress with excuses.” –Cam Newton….followed by some chatter from the PAX about our favorite Panthers player.    

    Overtime (w/added Iron Pax flashbacks for good measure): PAX #1 – Thrusters!!! w/block, PAX#2 – Backpedal, 3 burpees, run rack.  Flip flop 5 min. 

    “Success isn’t measured by money or power or social rank. Success is measured by your discipline and inner peace.”  –Mike Ditka

    Squeezed in a minute of stretching followed by COT and prayer. YHC mentioned that he didn’t play football growing up but has developed an appreciation for the game and enjoys seeing the hard work unfold on the field by the players and coaches alike. The level of dedication put in is admirable, something we can strive to do in our own lives with work, family, fitness, etc.

    Reconvened for coffeteria at our favorite caffeinating hole with our Mothership buddies. 

    Tool

  • Is this Heaven? No, it’s Lafreniere Park.

    While perusing the Q list to see who would be leading the beatdowns this week of the AOs I most often attend, I happened to see my name listed. I thought this was odd because I had just Q’ed 2 last week and didn’t remember signing up. I then gazed up to see that I was Q for Popeye’s which is not my regular Wednesday AO. I’ve been out there a few times and enjoy the challenge of a virtual blank slate of opportunities to lead a PAX. I accepted the challenge of Q’ing an unfamiliar locale and brought 2 Lakeview guys with me. 8 PAX joined me at the shovelflag, brought to you courtesy of Fracsac, disclaimer was given, directions were asked by me to the exercise area near W. Napoleon, and off we went.

    Warm up:

    Mosey over to the parking lot directly next to exercise area where we circled up.

    • SSH x 20 IC
    • Windmills x 10 IC
    • Concrete grabbers x 15 IC
    • Arm circles fwd/rev x 10 each direction IC
    • Self love x 10 IC

    Thang #1:

    Tabata is always a tough routine to choose as the Q because you never know how many PAX will be there, odd numbers always make it interesting, and the AO site can make it interesting to select exercises. So naturally we had 9 men total. I was going to initially go solo but I was appropriately convinced to go with 3 groups of 3. I opted to have the groups perform 2 sets of 3 different exercises. (for a total of 6 sets per round). Rinse and repeat x 3 additional rounds with all different exercise combinations.

    • Round 1: Pull ups, 8-count absolution, box jumps/step ups
    • Round 2: Burpess, Al Gore, Jump the snake
    • Round 3: Merkins, Low plank, Rocky Balboas
    • Round 4: Box cutters, Freddy Mercurys, levels

    Thang #2:

    I figured most, if not all, of the PAX had not experienced my son’s previous suggestion for a “game.” So we proceeded to play the F3 version of Red Light/Green Light. As explained in previous backblasts all red light exercises will be static and all green light exercises will be dynamic. Exercises alternate between red light and green light. Timer for each exercise is controlled by randomity timer.

    Red Light exercises:

    • Al Gore
    • High plank
    • L side plank
    • R side plank
    • Low plank
    • Static lunge with L leg in front
    • Static lunge with R leg in front
    • Reverse plank
    • Static calf raise (heretofore renamed Tippy Toes)
    • Static leg hold (level)

    Green Light exercises:

    • Mountain climbers
    • LBCs
    • Merkins
    • Lateral lunges
    • High knees
    • L single leg wife pleasers
    • R single leg wife pleasers
    • Penguins
    • Crunchy frog
    • Freddy Mercury

    20 exercises total, randomity timer set between 15-45 sec. Average time of 30 sec per exercise should take about 10 minutes total for the routine. While toggling between apps on my phone while leading the Q it was only until I was on my way home that I accidentally skipped over one of the side planks and lateral lunges. Sorry guys.

    But it all worked out in the end because at 6:10 we moseyed back to the shovelflag and got back at exactly 6:15. See I knew what I was doing all along. Countoff, name-o-rama, announcements, intentions, sweaty ball of man. Can’t wait to come back to Popeye’s for future beatdowns and whoever put me on the list can do so in the future if you are looking for Q’s.