F3 New Orleans

Tag: Mambi

  • 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!

     

     

     

     

  • 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.

  • Side Effects and a side of bricks

    Going back through the backblasts while looking for ideas – YHC ended up in the way back machine, re-reading several of the ideas from good ol’ Side Effects.  So that, coupled with one surprise YHC saw while doing a slow mosey through City Park looking for something different, would inspire the Saturday workout.  YHC pulled in to the parking lot, happy to see lots of our recent new faces.  Always refreshing to see new gentleman returning, bringing new ideas, new members, new enthusiasm.  Thank you Pai Gow, Dry Rub, Mambi!  Keep it coming!

    5:30 – start with the disclaimer, and welcome to our FNG.  Challenge issued to the PAX to try to learn about our cohort during the workout so we can start the naming with some ideas!  Then mosey off towards MOMA to get started.

    Warm Up:

    Counts (and exercises?) are approximates.  But I think this is mostly right.

    • SSH x25
    • Windmills x12
    • Smurf Jacks x25
    • IW x25
    • Peter Parker x25
    • Floyd Mayweather x25
    • Parker Peter x25

    Bear Crawl over to the lightpole.

    Route 66

    Side Effects was always a fan of the Route 66.  One whole Sat AM workout was JUST Route 66.  6 of them, as I recall.  Just kept going down Esplanade Street.  Felt like it would NEVER END.

    Outbound – Squat Jumps.  1x at first light pole, 2X at the next, 3x, 4x, …. up to 11x at the end.  Al Gore on the netural ground for the 6.

    Inbound – Merkins.  1x, 2x, …. up to 11x back at the water fountain.  Plank and wait for the 6.

    Heat is here.  Humidity is out in force.  Everyone Hydrate, por favor…

    Tooth Fairy

    Another Side Effects special.  Irkins on the side MOMA stairs.  1x on the first stair, 2x on the second, 3x, 4x, … stopping at 10x.  The stairs go up to 14 (which is the expected measurement), but YHC audibled for the sake of time.

    4 groups (causing mass confusion, which YHC incorrectly blamed on bumbling PAX when it was, in fact, YHC who created this chaos through poor instructions).  Whatever.  Each PAX ended up cycling through the 4 stations.  Tooth Fairy was the timer.

    • Tooth Fairy
    • Continous Lunges
    • Continuous Dying Cockroach
    • Wall Sit

    Mosey back to the Fountain

    Fountain Times

    (or “Get in the way of the other morning group”)

    • Right Leg Step-up x20
    • Box Jump x10
    • Left Leg Step-up x20
    • Derkins x10
    • Dips x20
    • Irkins x10

    Mosey off to the Refinery.

    Refinery

    Side Effects always pushed us to get stronger, especially with Pull Ups.  7 stations.  Everyone partner up (PAX managed to get this right)

    • Burpees x12 (timer)
    • Jumpin’ the Shark
    • Pull Ups
    • Box Jumps
    • Dips
    • Knee-Ups
    • Merkins

    Everyone made it through one station.  (Thanks, Gabrielle, for the extra help to get YHC up to the pull up bar those last reps)

    The Surprise

    YHC had been cutting time short on some exercises to reserve time for one surprise, which he’d noticed on a drive through the park the night before.  More Bricks.  YHC has decided that adding bricks to the workout is a Good Thang, and plans to do it more.  And it so happens there was an unguarded pile o’ bricks right inside Tools Wall.  So everyone grab a pair.  (Much mumble chatter about who’s bricks were bigger.  CHILDREN.  PAY ATTENTION).

    • Newton’s Cradle x20
    • Jack Webbs: 1 Merkin: 2 Brick Presses.  OYO.  Go as far as you can.  YHC called time after 8:16
    • Shoulder Tabs x20

    Return the bricks just ahead of the park ranger arriving in his golf cart…

    Quick stop on the Tool Wall for Calf Raises x25 and Monkey Humpers x31.

    Mosey back to the Main Lawn, and one final sprint back to the flag.

    Lots of announcements to get through: Bible Study, Babycakes Game, Bar-a-thon, Summer Series, Summer cookout.  No shortage of F2 events coming up – hope to see everyone out!

    Count-off and Name-o-rama.  Then naming of the FNG.  Hoochey was a close 2nd, but the winner was Thigh Master, quickly shortened to just “Thighs”, coming from Suzanne Sommers, via Three’s Company.  And I don’t recall how we ended up on Three’s Company for him – but the name stuck.  Welcome aboard Thighs!

    Thanks for the opportunity to lead!

     

  • 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.

  • Your Kids Are How Old?!?!

    YHC’s commute was from Kenner this morning.  Rather than the usual 20 min drive, it was more like 12 with very little stop lights.   With the extra time, YHC reviewed his Weinke in preparation for todays Beatdown.  A Pax can always prep for his Q, but the only true way to perfect is through experience.   YHC is grateful for F3 and it’s $0 cost mantra.  The best way to show your gratitude and “pay” back what you receive is by signing up to Q.

    W/U

    • SSH x 26
    • Ave Vigoda x 20
    • IW x 20
    • MC x 20
    • Butt Kicks x 10

    The Thang

    Indian Run to NOMA

    • Wall Sits – In COT fashion, name your Occupation, M’s Name, # of Children

    Indian Run to the Foundry for equipment free Beatdown Stations

    • 8 Ct Body Builder x 10 is the count
    • Jack Webbs 1:2, 2:4, 3:6
    • Squat + Plank
    • Plank Combo
    • Jump Squats

    Circle Up for Merkins – In Cot fashion, do a Merkin for each year of the age of your children.  This was either a really good or really bad idea.  Depends on the Pax interpretation.

    • Mambi – 7, 5
    • Pai Gow – 7, 5
    • Walleye – 8, 5
    • Da Parish – 3, 1
    • Cowbell – (K9) 3
    • Bogey – 20, 19, 14
    • Tool – 14, 12

    Mosey to the Track – Pax assigns Mary to be performed and then takes off for a lap.  To save time, a new Pax took off every half lap.

    • Mambi – Flutter Kicks
    • Tool – LBCs
    • Da Parish – Wife Pleasers
    • Walleye(?) – Hello Dolly
    • Cowbell – Crunchy Frog
    • Bogey – American Hammer
    • Pai Gow – Wheezy Jeffersons

    Back to the Flag for Count Off, Namorama, & Announcement (CSAUP/F2 tonight at the Lafitte Greenway & Bayou Beer Garden, Lakeview Running Club every Thursday, Free BabyCakes tickets on May 17).

    Thank you for the opportunity to lead.

    Da Parish

  • What’s better then a Merkin ladder? 2 of course!

    I guess its better late than never to post a back-blast. Eight men arrived in the dark gloom on Wednesday 5/2/18. Still no lights on Roosevelt Mall. The usual disclaimer and off we go.

    We moseyed down Roosevelt Mall to a warm-up COP.
    SSH x 20 IC
    Imperial Walkers x 20 IC
    Lunges x 20 IC
    Windmills x 10 IC
    Arm Circles 10 forward, 10 backward IC
    Mountain Climbers x 20 IC

    Next an Indian Run to the front of NOMA.
    Merkin ladder up the steps, 1 Merkin at the bottom, 11 at the top
    10 box jumps on the fountain at the bottom
    Repeat
    Merkin ladder up the steps, 1 merkin at the bottom, 11 at the top
    10 box jumps on the fountain at the bottom

    Mumble chatter ensues. As it turns out, 2 Merkin ladders not as much fun as it sounds. The Pax suggested a Reverse Merkin ladder for round 2 may be better. Perhaps they are right…

    Then exercises up and down the NOMA steps
    10 squat jumps at the top, 20 dips on the fountain at the bottom
    Repeat 3 times

    Next we moseyed to the Foundry for some circuits. 8 men, 4 stations:
    Pull-ups
    Body rows
    Step-ups
    10 WWII had the count
    2 rounds total

    Finally, to the track for some sprints, Hawgcycle-Style.
    We split into pairs. 1 man sprints 200 meters, the partner jogs across the infield to meet on the other side, sprint 200 meters, jog across the infield. 2 times around the track.

    A short mosey back to the flag. Count-off, name-o-rama, announcements, intentions, and a prayer. I am grateful to theses men for keeping me strong. Thanks for the opportunity to lead.

    Walleye

  • Sweating on a Saturday wit “EMOM” and Dem!

    EMOM and DEM (you might have to be a “yat” to get it)

    What an awesome day to luck out as a fill in Q!  26 men decided to show up at the mothership for a Sat sweat which I wasn’t sure I had prepared to deliver.  But non the less the disclaimer was given and the Pax headed out, with one FNG in our group.

    We moseyed passed the grant lawn, with a few expected mumbles, for a longer run than most might have anticipated to then circle up next to the baby foundry and warm up.

    All in cadence:

    SSH x 25

    Slow toe touches x 25

    Windmills x 15

    Mnt Climbers x 25

    Shoulder Taps x 25

    Then we broke up into 7 groups (6×4 and 1×2) in order to utilize the foundry tools (some felt it was “too” close for comfort and modified):

    2 rounds of:

    Pull ups

    Incline push ups

    Step ups

    Dips

    Jump overs

    Hangs (some added leg crunches)

    Timer was 10 burpees (Hawg continued to encourage the ensure the over head clap was “heard” for good measure of performance).

    The PAX was ready for a 3rd round but there was a plan in place and we had a lot of work to complete, so mosey back to the great lawn.

    4 groups (2×7 and 2×6) Attack the corners with added burpees in the center x 2

    Each group started on a corner and completed exercise and reps prescribed by the QIC – then rotate (running) to the next corner while leaving corner #1 would run to center of lawn complete 5 burpees before going to corner #2, from #2 run long side to #3, from #3 run to center of lawn complete 5 burpees before heading to #4 then run long side to #1……repeat!

    #1 20 sqt jumps

    #2 10 each arm alternating push ups for total of 20

    #3 20 V Ups

    #4 20 Shoulder taps

    NOW, Pax was well oiled and lubricated, ready to finish strong!

    EMOM – EVERY MINUTE ON THE MINUTE

    QIC was nervous as there was just 20 minutes on the clock and there was no time to waste……had the PAX assemble in groups along the benches then barked out the instructions.

    15 Box Jumps…..cross the street and wait.

    Full Sprint to third tree (designated with big branch) and back!

    Bear Crawl out…..same tree

    Kong Back…..cross the street

    10 Burpees

    Every minute on the minute – So the faster you complete each THANG the more rest you get BUT the clock never stops for an expected 20 minutes of continuous effort!

    Pax (including the QIC) may have underestimated our fitness level as the 1st round was easier than expected BUT we all figured out quickly that rounds 2 and 3 kicked out butts!  Unfortunately we were not going to have enough time to complete the 4th round so instead of cheating the PAX out of the total 60 minutes we all showed up for, the QIC quickly transition to a bit of MARY –

    20 4 count flutter kicks

    1 minute of plank

    Then we headed back to the flag with pride that we all left a lot of sweat behind for Your Emom n dem!

    Circle Up – count off

    Today we had an FNG – now known as “Wetsuit”, big shout out of respect (54 as I recall), he came and hung with the group completing our stroll through the park.  No doubt I may have missed the opportunity of a more rounded “waterpick” name but maybe Wetsuit will bring an FNG that is a water skiing dentist!

    NameOrama – Intentions and closing prayer of thanksgiving!  God Bless!

    Planting a seed – Please check your family calendars for the month of July – looking to coordinate a F2 event where we can expand our camaraderie in a NON workout atmosphere, notice I didn’t say sweat as this would be Summer in NOLA  .  I’d like to suggest a Saturday afternoon, somewhere central for a BBQ with family friendly games.  July 14, 21 or 28.  More details to come!

     

     

  • Happy ANZAC Day. With Bricks.

    ANZAC Day

    A day of remembrance for the Australian and New Zealand soldiers who landed on Gallipoli in World War 1.  Depending on your point of view, this was perhaps the most devious but poorly executed plan, or the most ill-begotten idea ever devised by humans.  Regardless, the actual outcome was a far cry from the hopes originally envisioned by one Winston Churchill when he devised the plan as a way to break the Western Front stalemate in 1915.  After the failed seaborne invasion, the military commanders arrived on a plan to land troops and take the peninsula.  Alas, they probably couldn’t have picked worst landing points – and the Australian/New Zealand troops landed on a small beachhead, surrounded by high ground and entrenched Turkish troops.  The troops never came close to a breakthrough, and instead took 8 months of astounding losses – but refused to retreat from their position.

    Please take some time today to offer a prayer for military troops everywhere who have suffered and died in their missions.

    Brick Day: YHC woke to a beautiful crisp morning at the Foundry.  The lights are still out, so I struggled to identify the shadows milling about the flag.  “Is that you Milkman?”  Yes, it was.  “I hear singing!”  Yup, there was Bogey.  Smooth and Tool snuck in quietly, forgoing their cars to mosey to the AO.  Mambi, Abacus and Mahatma rounded out the morning crew.

    5:30 – disclaimer (especially watch footing because its so darn dark…)  Stop by YHC’s car for a morning surprise.  Bricks.  I like to keep bricks in the car just in case something like this (a morning Q for F3).  Everyone grab 2 bricks and lets go.

    Stop #1: ANZAC Day remembrance

    • A: Abe Vigodas x15.  Slow cadence, no bricks
    • N: Newton’s Cradle x20.  With bricks.  Good times
    • Z: Zig Zag Hops.  10x Out and Back
    • A: Absolution x20.  Look it up in the lexicon.  8 count plank exercise.
    • C: Crunches x25

    Stop #2: Brick-BLIMPS on the track.  Partner Up.  Each partner runs opposite ways on the track.  Whenever they meet, do the next exercise.  Then back to the track to run opposite ways.  All exercises with bricks.  Total of 3+ laps on the track plus the assorted exercises.  Plank, then throw in another set of 10 Newton’s Cradles.

    Stop #3: Off to the baby Foundry.

    Quick Change of Pace: Brick Bear Crawl across the field (maybe 50 yards?).  Bricks slide, but then get harder to hold as they get slick….

    At the Foundry, leave the bricks in a pile and partner up for 4 stations

    • Box Jumps x20 (the timer)
    • Pull Ups
    • Hanging Knee Lifts
    • Jumping over the Green Snake

    Repeat x2

    Stop #4: Not a complete Rudy workout without a plank-o-rama.  Since its 4/25, we’ll do 4 sets of 25.  I guess we do 4 sets of 25 every time.  But whatever.  It was special today anyway.

    • Peter Parker x25
    • Shoulder Taps x25 (with or without brick at your choice)
    • Parker Peter x25
    • Floyd Mayweather x25 (with or without bricks – though it was MUCH HARDER with the bricks)

    Back to the flag (stopping to carefully put the bricks back in YHC’s car).  We had a minute to spare, so close up with 15 Burpees OYO.

    Did you know – today (4/25) is also the day that Admiral Farragut demanded the surrender of New Orleans in the Civil War (1862), and the day that US and Russian troops met at the Elbe river in German in World War II (1945).

    Close with Announcements – 5/18 Barathon, 6/2 Summer Series race.  COT to remember all of our intentions, and ask for blessings to use the gift of today wisely, and grace to be better leaders and servants.

    Thanks for letting me (the Foundry Foreigner, I suppose) Q today.