F3 New Orleans

Tag: Mambi

  • He’s not heavy, he’s my brother!

    As I was preparing for my Q at the Mothership (Rudy ‘Voluntold’ me last week), I wanted to incorporate some new exercises to keep it ‘Fresh’ as my kids say and to have a theme of teamwork.  The one thing about F3 I so greatly appreciate is the partner workouts.  I know myself too well and I will quit on myself far earlier than quitting on someone else.   After going through the Exicon on our F3NOLA website, I gathered some thoughts and formulated a plan.

     

    WARMUP

    25 SSH, 10 Abe Vigoda, 10 Arm Circles (front and back) all in cadence.

    20 x Cheerleaders (Things got off kilter and I got messed up but this was pretty difficult)

    10 x Sprinklers

    20 x J-Lo’s and 20 Peter Parkers

     

    THE THANG #1

    Incorporating the partner theme, we grouped up into 2 groups of three and 2 groups of four and did ‘Catch us if you can’.  We would head from the great lawn to the large grassy area to the right of NOMA (Thank the Lord there are trees for shade and the grass was cut).  For the groups of three, one member carries another member by fireman’s carry or piggyback and runs to the field while the final pax member does 5 plank walks and runs to catch up to their teammates and switches out until they reach the field.  For the groups of four, one pax member will fireman’s carry or piggyback their partner while the other two pax members perform 5 plank walks and then runs to catch the other members of their team and switches out until they reach the field.

     

    THE THANG #2

    After we arrived at the field with many stares from onlookers, we partnered up for B.O.M.B.S. in the shady tree line.  50 Burpees, 100 Overhead Claps, 150 Merkins, 200 Bridges a.k.a Wife Pleasers and 250 Squat Jumps.  One pax member runs out approximately 100 yards and then back while their partner performs the exercises listed.  There was very little mumble chatter as we got to work.  As the PAX started on the Squat Jumps, I could see the fatigue amongst the PAX and quickly decided to drop the total number to 200 from 250.

     

    THE THANG #3

    After a quick water break, we did the Genuflect.  What is the Genuflect, you may ask?  It is a modified Lt. Dan where you are standing and then kneel down and stand back up.  After you stand back up, you perform 2 forward lunges.  From there you kneel down and stand up 2 times and lunge walk forward 4 times.  We did this all the way up to 10 kneel downs and 20 forward lunges.  Again, no mumble chatter.  After we arrived at the 8th tree, we slowsyed back to the water fountain with about 4 minutes left.

     

    THE THANG #4

    Did we run or walk back?  No!  This is a partner themed workout!  Because we did ‘Catch Us If You Can’ on the way out, we would do ‘Catch Us If You Can’ on the way back.

     

    Countoff, Namerama, and Circle of Trust.

    It always amazes me how F3 has grown and impacted so many men in our area and throughout the country.  Over half the men at today’s workout weren’t there 6 months ago!  Prayers for the sick and strength and grace for parents that have special needs children.  Lord help us to be difference makers in our homes and in our community!  Thank you for allowing me the privilege of leading the PAX of F3 NOLA!

     

     

     

     

  • Qing on the Fly

    YHC pulled into City Park wondering who was the Q, so he checked his phone and realized he was up.
    So winging it was the only option.

    9 F3 vets gathered around the flag at 0530.

    DISCLAIMER, and lets mosey to the track.

    COP #1: WARM UP
    SSH X 25
    Hillbillies X 25
    Peter Parkers X 20
    Parker Peters X 20
    Windmill X 15
    Imp. Walkers X 25

    Indian Run with last man doing 2 burpees, to the Foundry

    Break into 3 groups:
    Group 1: Run to track, 10 burpees, run back (timer)
    Group 2: Pull Ups
    Group 3: Crossfit Merks

    Rinse and repeat:
    Group 1: Run to tack, 10 burpees, run back (timer)
    Group 2: Russian Twist
    Group 3: Pistol Squats/ Low Slow Squats

    Mosey to NOMA

    10 ierkins at the fountain, jump up each step of entrance, 10 squats
    Rinse and repeat X 6 with 2 sets of derkins

    COP #2: MARY

    Crunchy Frog X 25 (RIP Shorty)
    Flutter Kicks X 25
    LBT X 25
    LBC X 25

    Mosey back to the flag.

    Count off, name-o-rama, announcements, intentions, prayer.

    July 19, Gnarly Nutria, Audubon Park, BE THERE!
    July 21, F2 BBQ, Pontiff Park, BE THERE!

    Thanks for letting me lead!

  • A Beat Down 2 Years in the the Making

    When Jingle Vader said he would be out of town and needed someone to step up to Q, YHC realized this was roughly his two year F3 Anniversary, and agreed to take the reigns from the mighty JV.  YHC first posted on June 11, 2016 where Maverick was the Q, and it was a good one!  With two years under the belt, YHC figured he could deliver a good one.  Two FNG’s posted with us today, along with 20 Regulars.  After some odd discussions about circles and such (that’s Bogey and Rudy for ya), it was time for the disclaimer…….and then….

    Mosey to the Great Lawn for the Warmup

    SSH IC x 31
    IW IC x 20
    Sun Gods (Arms Circles) 10 fwd, 10 back
    Mountain Climbers IC x 20
    Peter Parker IC x 20
    Parker Peter IC x 20

    Someone set up some cones on the Great Lawn, wonder who that was? YHC figured we could thank him later….

    Well, since cones are set up to mirror a basketball court, roughly about 35 feet between cones, may as well put them to good use. Time for some:

    Suicides

    Part 1
    sprint to one quarter line, sprint back and do 5 burpees
    sprint to half line, sprint back and do 5 burpees
    sprint to three quarter line, sprint back and do 5 burpees
    sprint full court, sprint back and do 5 burpees

    Part 2
    Same suicides, only 10 merkins each time the pax sprints back

    Part 3
    Bear crawl semi suicides
    Bear crawl to one quarter line, complete 10 LBC’s, bear crawl back to base line and do 10 merkins
    Bear crawl to half court line, 10 LBC’s, bear crawl back to base line for 10 merkins.

    Part 4
    Lunge Walk Suicides
    Lunge walk to one quarter line, 10 monkey humpers, run back to base line for 10 merkins.
    Lunge walk to half court line, 10 monkey humpers, run back to base line for 10 merkins.
    Lunge walk to three quarter line, 10 monkey humpers, run back to base line for 10 merkins.
    Lunge walk full court, 10 monkey humpers, run back to base line for 10 merkins.

    Line up in two columns for an indian run to NOMA. Apparently YHC did not do a very good job of explaining this, but we all ran, and we made it, so all is good.

    Partner up for:

    Mini Dora 123 (for time)
    Pax 1 runs from first tree, or tree zero, or whatever we call it now, to the fountain for 10 dip
    Pax two does exercise until relieved. The count is cumulative.
    50 Burpees
    100 Squats
    150 Merkins

    Partner Derkins
    Starting at the now infamous first tree
    Pax 1 planks, while Pax 2 uses Pax 1 for 10 Derkins.
    Run to next tree, flapjack
    Run to next tree, flapjack
    Run to next tree, flapjack
    Run back to starting point
    That’s 20 derkins for each

    Circle up for Mary
    LBC IC x 30
    Flutter Kicks IC x 20
    Dying Cockroach IC x 20
    Penguins IC x 20

    Mosey back to flags

    COT
    Count off, Name-O-Rama, Name the FNG’s, Announcements, Intentions, closed with a prayer to the Sky Q

    NMM
    Welcome Outbreak and Sour Patch, T-Claps to Woz and Coxswain for the EH’s!!!
    Thanks to all of you for continuing to post in support of F3. There is no doubt my life has changed for the better over the last two years, and I remain several pounds lighter. The daily beatdowns, the Capital Ruck, the Grow Ruck, the Gnarly Nutria, the ISI monthly challenges, and a plethora of other F2 CSAUP events have filled these last two years with incredible memories, and the experiences have improved my roll as a Father, a Husband, and a Friend.

    SYITG

  • More Tool in lieu of more Cowbell

    Nineteen men posted to get the usual Saturday fix at The Mothership.  YHC filled in as Q for Cowbell who anticipated a late night at the Taylor Swift concert or something of the sorts.  Typical June conditions meant we were in for another sweat fest but nothing the PAX couldn’t handle.  YHC has been slacking lately on themed workouts and didn’t want to throw together a last minute history tour so then plan was a no-frills workout in an effort to deliver a beatdown to all, and make sure to include plenty Merkins for the ISI challenge.  As the PAX trickled in, it was good to see some 2nd and 3rd timers in the mix which is always a good thing.  After the disclaimer, we were off in a longer than usual mosey around the Great Lawn, made clear by Rain Man, and circled up for the Pre-Thang:

    SSH x25, AC x20, WM x10, IPW x25

    Then we lined up on one side of the lawn for a bear crawl halfway followed by a lunge walk the other half.

     

    Next up, a mosey around Storyland to the back of TG Stadium where we broke up into three groups for:

    Group 1 – Wall Sit against the train shed, which we made base for the circuit

    Group 2 – Run to the Refinery for 10 pullups and 10 inverted rows, or any combo of the two, run back and plank

    Group 3 – Run to the prison bars, aka Tool Wall, for calf raises x40, run back and plank

    After one round, rinse and repeat.

     

    Then a mosey to the Museum water fountain where we lined up along the trees for:

    Merkins x10, Squats x10 (OYO) at each light pole, run to the next…think think were 10 poles.

     

    How bout some Mary:  LBC x20, Box Cutters x20, Penguins x25

    How bout an Indian Run:  PAX split in two groups, one on each side of Lelong Dr., down and back (almost half mile), with a little friendly competition along the way.  T-claps to Rudy for the Nascar-like announcing.

    This brought us back to the light poles so this time we knocked out Merkins x5 and Squats x5 at each one, plank and wait/hydrate by the water fountain.

     

    More Mary:

    LBTs ? x20

    Merkins x10 OYO

    Russin Twist a la Jingle Vader x20?

    Merkins x10 OYO

    Mahatma took the mic for: Dying Cockroach x10, keep feet up, Flutter Kicks x10, repeat

    Time to head back to base.  Total ground covered was 2.68mi.  Merkin count was 170 for those in the ISI challenge.

    COT to seal the deal.  Coffeeteria included some good F2 followed by bible study…t-claps Woz.

    Thanks for the opportunity to lead.

    Tool

     

     

  • And the Tony for the best use of Musicals in a Q goes to….

    Due to some over-excitement to hit the “snooze” button, YHC was a couple of minutes late w/ the F3 Flag and to his own Q.  Thanks to the miracle of GroupMe & Mumblechatter, YHC was able to give directions to the PAX who would be lost w/out him.  When YHC arrived, the PAX had already begun the w/u at the Practice Track while also going over the command instructions for those who have yet to Q.

    W/U

    • SSH
    • AC (led by Mambi)
    • Windmills/Abe Vigodas/Don Quixotes (led by Pai Gow)
    • IW x 20
    • MC x 20
    • JL x 15

    Head to Roosevelt Mall for some Route 66

    • Starting w/ the first bench to your left, do 5 Irkins and 5 Derkins; run to the next bench and increase the reps by 1; proceed all the way down the mall. Total Irkin/Derkin count 81 each.

    Mosey to the left wall of NOMA

    • Hold the People’s Chair while each PAX names his favorite Musical Artist/Band, Favorite Broadway Musical, First Concert Attended.   T-Claps to some of those favs & first including Elvis Presley, Wicked, Cowboy Mouth, West Side Story, and the Cars.

    Mosey to the Foundry & partner up for AMRAP; while we pay tribute to some of the Best Musical Tony winners w/in the past few years.

    1. “Disappear” from Dear Evan Hansen – ~.25 Mile Run at your 1mi pace.  (This is the count)
    2. “Falling Slowly” from Once – Negative Pull Ups or Pull Up w/ a :03 down motion
    3. “Sex Is In the Heel” from Kinky Boots – Calf Raises
    4.  “All-American Prophet” from The Book of Mormon – Merkins
    5.  “My Shot” from Hamilton – Bobby Hurleys

    Mosey back to the Flag

    Counterama, Namerama, Announcements, Intentions, COT

    Thank you for the opportunity to lead,  SYITG,

    Da Parish

  • Field of Dreams, and Rocks

    Well, summer is clearly here. Humidity, damp air, and sweaty shirts will be the norm for the next 3-4 months. And that means we are left with baseball and golf for the remainder of the summer. So to celebrate the nation’s (past) past-time, we worked in a beat down on the baseball diamond.  13 men showed up ready to sweat. A disclaimer and off we go.

    A short mosey to the warm-up COP:
    SSH x 20 IC
    Imperial walkers x 20 IC
    Windmills x 10 IC
    Arm circles x 10 forward, 10 backward, IC
    Mountain climbers x 20 IC

    Grab a rock! Mosey to the baseball diamond for some Rock Circuits.
    Round 1: exercise, then run to the next base with rock overhead.
    Shoulder press x 20 IC, Curls x 20 IC, Rock Rows x 20 IC, Chest Press x 20 IC
    Round 2: exercise, then run to the next base with rock at chest level.
    Shoulder press x 10 IC, Curls x 10 IC, Rock Rows x 10 IC, Chest Press x 10 IC
    Round 3: exercise, leave your rock, bear crawl to next base, and pick up somebody else’s rock.
    Shoulder press x 10 IC, Curls x 10 IC, Rock Rows x 10 IC, Chest Press x 10 IC

    Mosey to the baseball outfield for Dora 1,2,3:
    Partner 1 exercises, Partner 2 runs across the baseball outfield and back.
    100 merkins, 200 squats, 300 LBC’s

    Stay in the outfield for Mary:
    Flutter kicks x 20 IC
    Penguins x 20 IC
    Hello Dolly x 20 IC
    Dying cockroaches x 20 IC
    American Hammer x 20 IC

    1 sprint across the baseball outfield and back. Then return your beloved rock to the rock pile. Run back to the flag for a finish right on time. Count off, Name-o-rama, Announcements, Intentions, and a prayer. Thanks for letting me lead!

    Walleye

  • Rocks, History and 11

    Lovely Monday morning at Rock City: cool crisp 80 degree air, with 90% humidity.  Great way to start the week.  Pulling up to the park, I see the train on the tracks – is this going to be a repeat of last week?  Momentary panic sets in – but moments later, the gates are going up, and the line of traffic (4 F3 cars, and 2 who wish they could do F3, but instead peeled off towards Airline Hwy) crossed the tracks.

    Circling up, we welcomed back Rev Sox from his mission trip.  I want to hear more about the Rabbi with the gun….  Then the disclaimer, and we were off.

    The Warmup

    • SSH x25
    • Windmill x10
    • IW x25

    Plank-o-rama:

    • PP x25
    • PJ x25
    • PP x25
    • MC x25

    Grab a rock.  Times have changed at Rock City.  Used to be “Grab a rock” was the sole command.  Now the PAX respond with all sorts of questions – “How big of a rock?  Where are we going?  WHAT SHOULD I DO?” YHC responded to the plaintive wailings with the answer “Grab a rock”.

    Mosey to the tree line.

    The Thang

    YHC wanted to mix in a history lesson.  And June 4th had lots to choose from.  But, no good themed exercises jumped to mind.  So YHC was left with merely calling out a few historical tidbits as we went.  June 4th, 1940: The British and French complete the Dunkirk withdrawal.

    11s.  With Rocks.  And Pit Stops.

    Burpees on the starting side.  Low Slow Squats on the other side of the field.  There were some bases in the middle of the field – convenient markers.  Each time we pass the base, rock exercise!  11 Press each time in one direction, 11 Curls each time in the other direction.  Hawg kicked off his flip-flop sandals, and the PAX were off.

    55 Burpees, 55 LSS (con rocca), 110 Presses, 110 Curls. #Tclaps to Mahatma who finished far enough ahead that he went out for one more back-and-forth.  Then plank and hold.  Mambi gives us a 10 count (no, just *count* to 10.  You don’t have to do Merkins)

    As Bogey said afterwards “Well, that was a time killer”.

    The Thang, Part 2

    Partner Up.  Its Merkin Challenge in the ISI, so YHC thought he’d help the PAX along.

    • PAX #1: Merkins
    • PAX #2: Grab a rock, run across the field and back.
    • Flapjack.  And again.  Until time is called.

    June 4th 1989: Solidarity is declared the winner of the first “free” elections in Poland post-Cold War.

    Mosey back to deposit your rock (carry it overhead!)  Then mosey back to the flag

    Mary

    June 4th, 1919: Congress passes the 19th Amendment – sending Women’s Suffrage to the states for voting.

    • Flutter Kick x25

    Then YHC decided to try something new: the Dolly Ladder (I dunno, but I guess this name works).  DONT PUT YOUR FEET ON THE GROUND.

    • Hello Dolly – feet just off the ground, x10
    • 45 degree Dolly – feet at 45 degrees, x10
    • Rosality x10
    • 45 degree Dolly x10
    • Hello Dolly x10

    Circle up for Countoff, Name-o-Rama, Announcements, and close with our prayers.  Today’s Gospel – from Mark: the story of the tenants who tend the land for the vineyard owner, who kill his son when he is sent to collect fees.  While it is easy to see them as evil and cruel when reading, can we see ourselves in them?  Each of us sins against our neighbors.  Help us to see ourselves in those evil tenants, see ourselves when we are less than we can be.  Help us to see where we fail, so we can continue to strive to be better people, better followers of Your Word.

  • Bridge Over Stagnant Waters

    Leading 20+ men on Saturday beat-down is a tall order, so Your Humble Correspondent (YHC) needed to prepare. On the afternoon before the workout, my 9-year-old son and I took I bike ride to City Park to survey any hidden corners typically overlooked during Mothership workouts. Whenever the Pax moseys from the flag to the museum of art, the little hill of a bridge just after Morning Call is a nice little challenge, especially because we don’t have hills in New Orleans. But there’s too much traffic along that road to do a workout on. On my bike, YHC spied those foot bridges over the lagoon behind Morning Call and thought it might be a good spot to try something new. (At least, YHC hasn’t worked out there before.)

    YHC showed up a few minutes before the workout was to begin, and there was already a healthy crowd there. A few stragglers joined in as the PAX moseyed to the Great Lawn. Let’s get started:

    • Arm circles – 10 forward, 10 back
    • Cross-legged windmills – 10
    • Then some stretching – Runners stretch, crouching and holding it for 10, knee circles, legs open with stretch forward, soles touching and stretch forward

     

    Warm ups

    • Hillbillies x20
    • Merkins x20 (maybe too fast a cadence)
    • Jump squats x20
    • Floyd Mayweather x20
    • Peter Parkers x20
    • SSH x20
    • 10 burpees on your own

    To the bridges

    We did a Dora 123 where one partner runs over one bridge and returns over the second with some nice steps to climb up. Taps out and the other partner does the circuit. A combined exercise of:

    • 100 plank jacks
    • 200 toe-touches (from crab-walk position)
    • 300 mountain climbers

    To NOMA

    After a moment of hydration at the museum, we partnered up again at the main fountain.

    One partner bunny-hopped up the stairs, while the other partner did:

    • derkins
    • irkins
    • dips

    …partners switching each time between bunny-hops and the exercises at the fountain. When we were done, rinse and repeat.

    At the trees

    Short mosey to the field with the line of trees in front of NOMA.

    • Lunge walk (length of two trees)
    • 10 burpees on your own
    • Duck walk (length of two trees)
    • 10 burpees on your own

    Mosey back to the Great Lawn

    Time for some Mary

    • Flutter kicks x20
    • American hammer x20
    • Hello Dolly x20
    • Crunchy rolls and crunchy roll step-ups (something from my martial arts practice) – on your own
    • Freddy Mercuries (I think) x 20

    Times up! Back to the flag for name-a-rama where we named two FNGs: Calliope and Mary Lou. (Mary Lou’s leaving town anyway, so a silly name won’t haunt him for long.) Announcements, a prayer, and then some camaraderie at Morning Call.

  • The Forgotten Q – Uugh Oohh Spaghetti Ohhh

    So this Wednesday morning yours truly was running just a minute late and joined the PAX in mid-mosey to the track for some warm-ups.  The first conversation with Frac-Sac went something like this.

    Abacus:   Good morning Fracsac.

    Fracsac:    Hey Nice of you to join us Abacus – this is your Q this morning.

    Abacus:   Great,  this is the first I am hearing of this.   (Lesson learned to check the Q schedule more frequently).

     

    Fracsac led the PAX through warm-ups near the track.    Warm-ups included SSH, Imperial Walkers,  arm circles, and a few other well placed warm up exercises.

    Fracsac led the next exercise on the track – Run one lap of the track doing exercise at each corner including the following:  Merkins, Burpees, Cataline wine mixers, and squats.

    Abacus took over from here and led the mosey to the grassy area near the new Children’s Museum under construction.    Circle up for three minutes of “Suck” – 7 SSH, 7 Merkins, and 7 squats, AMRAP in three minutes.    Then a few minutes of Mary including flutter kicks, hello dolly, dying cockroach, and penguin.

    Mosey to the Foundry for workout on the equipment.  Pair up and we were able to do twice through the following exercises.   10 Burpees – was the timer.     AMRAP – pull-ups, step-ups, squats, incline or decline merkins (dealer’s choice), and dips.

    Mosey back to the flag just in time for count-off, name – o – rama, announcements, and special intentions.

    Thanks to Fracsac for the Co-Q.   Lesson has been learned to check the Q schedule.    Thanks to all for the opportunity to lead.

    Abacus

  • 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