F3 New Orleans

Tag: Minnow

  • Efficiency – from Akbar

    YHC has been working with Whacker helping cut yards for the past month. One thing that I’ve learned is the efficiency in which he works. Active, productive, profitable, skillful, decisive, effective, valuable, proficient, organized. It’s not like when we cut our own yard: chilling to tunes, stopping to talk with the neighbors, maybe looking forward to a cold beer afterward. This is an operation to get finished as soon as possible.

    For example, tight and wide. You cut the smaller spaces first toward the street, then the larger ones working back toward the house – this makes clean up more efficient. Don’t cut other people’s grass, even it’s a patch of grass the size of a shoe box. If you do, you’ll get yelled at by a screaming man running toward you with a weed eater. Snake mow only when the grass is shorter, box cut when it’s growing to make clean up more efficient. Mow the edges of the yard first, watch out for protruding or non-protruding items in the yard (stumps, toys, power lines). Don’t wear dark sunglasses.

    Drive fast in between jobs – rolling stops are permissible at stop signs. Blow grass with the wind. Eat something, drink lots of water, and don’t use the bathroom until the jobs are finished.

    In pondering these recent adventures, efficiency was on the mind. What kind of beatdown covers all the bases without being too complicated? 7’s and 11’s

    PAX: Akbar, Wicket, Jose 10k, Hogsbreath, Zoolander, Russo, Minnow, Maverick, Bird, Grover, Hammer, JV, Trucoat, Waterpik, Sogo, Brexit

    Warm up x10-20 IC:
    SSH, Mountain Climbers, Mummy Kicks, Grass Grabbers, Windmills, other stuff

    Thang:
    Mosey up and down the Lakefront, stopping for 7’s, then 11’s, rinse and repeat. All exercises started on the wall, with a 60 foot mosey to the sidewalk to perform exercise #2, then a mosey back.

    7’s Dirkin, Army Crawl, Mountain Climber
    11’s Freak Nasty, flying nun (lunge walk with arm circles), Twinkle Toes (Al Gore calf raise)
    7’s Wall Jumps, Bear Crawl, Hand Release Merkins
    11’s Stone Mountain, High Knees, Renegade Row

    7:19 am, Lightning round
    7’s Bouncy Squats, run, Superman’s
    11’s Al Gore Shoulder Clap, run, Scuba Steve’s

    Indian run back to the flag for Mary

    Mary
    Mountain Climbers x20 IC, LBC’s x20 IC
    30 Merkins OYO courtesy of Wicket

    Name, count, and YHC prayed us out.

    Announcements
    Memorial Day Murph at the Marsh Monday, Jose has Q with Coffeeteria after
    Hogsbreath retirement party at Faubourg Brewing June 10, 5-7

    NMM
    • Great to have Brexit join us again
    • One thing YHC loves about 7’s and 11’s is the Mumblechatter. There was a whole group on the far side that quoted movie lines pretty much the whole workout. Gives you a chance to catch up with everybody, like switching conversations on a speed date, but you aren’t trying to date the other dude.

    Thanks for following my lead. SYITG – Akbar

  • Plan B – from Akbar

    Gloomy morning and a great day for Ultimate Frisbee, F3 style. 14 PAX gathered with 3 doing the pre-thang 2 miler. Great to see Egg Toss back for another beatdown and Grover in town for a couple of weeks. It’s cold, rainy, dark – what could go wrong?

    Conditions: 42, Feels like 38, drizzling rain

    Warm Up

    IC x 10/20 – Torso twist, Copperhead squats, SSH, Apollo Ohnos (yes, IC), Leg Swings, Arm Circles, Hamstring stretches, Sit Through (Thor favorite), Imperial Walkers, Copperhead Merkins, T Spine Rotations

    Mosey toward the Gazebo for Thang 1

    – x10 IC Copperhead Merkins, Sit through

    Mosey toward the shaft for some frisbee warm ups:

    Lunge Walk, High Knee Hug , Drinking Birds, High Knees

    Wall:

    x10 IC Dirkin style Peter Parkers, Freak Nasties

    Mosey to the Shaft – High Skip, Backwards Run, Shuffle in varying distances

    Thang 2 – Ultimate Frisbee

    Regular Rules with intensification. Penalty exercises for 1st 5 Drops/OB: x10 descending to 2. After 5 drops, regular play – no penalty exercises. Ie: 1st drop 10 reps, 2nd 8 reps, 3rd, 6… down to 2. Regular play without penalty exercises until score.

    Penalty Exercises: Stone Mountains, Twinkle Toes, American Hammers, Merkins

    Scores: Scoring team holds plank while opposing team Bear Crawls back to kickoff position.

    Team 1 came out strong leading 3-2, then Zoolander threw the frisbee in the lake.

    Thang 3

    YHC realized we were on a makeshift football field, so we lined up at the end zone for:
    • Bear Crawl to midfield, 10 Merkins, Sprint to the Flag
    • Bear crawl to midfield, 10 Stone Mountains, sprint to flag
    • And so it went on with sprints, backpedals, exercises, and other forms of moseys.

    Thang 4

    Head to Gazebo, circle up for Copperhead Merkins and Shoulder Taps IC 10. And some other stuff.

    Mary

    Plank up for a round of: Copperhead Merkins, Mountain Climbers, Peter Parkers, Parker Peters x 10 IC

    Jane Fonda’s each side with single leg heal to knee, wife pleasers, LBC’s, Little Manny Crunches

    Count-o-rama, Name-o rama

    Announcements

    Run Cajun Run, Krazy Ivan, Franco’s Dip and Dash, Light up Trace ride at Covington Trailhead; F3 Camping trip Januaryish;
    – Russo has Q next Saturday for a Christmas theme.
    – Jose 10k leads the Battle of Nakatomi Plaza at the A1C Friday. Yippie Ki Yay

    Intentions

    Jose 10k’s school family battling cancer; Jose10k’s father in law Carl. Praise for good results on Waterpik’s M radiology results.

    YHC prayed us out with thoughts of managing our Kingdom around us, preparing to keep the enemy at bay. Fight, act decisively, remember where our strength comes from. Help us to be great Kings for our Concentrica.

    Coffeeteria at Book and the Bean

    SYITG – Akbar

    NMM:
    – Ultimate frisbee gave us great cardio, and about 180 reps in the game alone.
    – YHC had thought about what would happen if the frisbee went in the water, but never really acted on it as a plan B. I’m sure Russo could tell us the statistical chances of that happening.
    – Grover walked the plank to get the frisbee afterward as I prayed he wouldn’t fall in. Although it would have been pretty funny.
    – It’s only through continuous Q’ing that helps in an O.S. moment. We were already on the field, why not use it.
    – Lots of shoulder work today. I’m going to take a nap.

  • Split Q (IronPax and Cakewalk) – from Russo

    78 degrees to start today, and looking for any reason for positive weather news, (1) there was no rain and (2) it was slightly less humid than it has been. Really good start to the morning for a split Q of IPC week 0 and a birthday cakewalk.

    Warmup (between 10x and 14x, all IC)

    -Toe touches
    -Arm circles
    -Self love
    -Cherry pickers
    -Grass grabbers

    Thang: while Zoolander took half the pax to the west for IPC, YHC led a cakewalk (trademark to either Grundy or Zoolander), your basic descending ladder of exercises and reps, starting at YHC’s age (in this case, 44) and work your way to 1, with some moseying in between around Old Mandeville/Lakefront.

    The order:

    44 High knees (2 is 1, which YHC forgot right off the bat and thought “count by 2”, so thanks to Jose for keeping me honest. Math is hard)
    43 SSHs
    42 Plank Jacks
    41 goof balls
    40 squats
    39 Hello Dollies
    38 Calf raises
    37 Apollo Ohno’s
    36 Freak Nastys (correctly guessed by JV Raider Pride!)
    35 step ups (also correctly guessed by the Pax)
    34 flutter kicks
    33 butt kicks (2 is 1) (lead IC by the entire pax rotating, very nice job, gents!)
    32 Peter Parker’s (2 is 1)
    31 imperial walkers
    30 Shoulder taps (2 is 1)
    29 American hammers
    28 Monkey Humpers (Happy Birthday JV!)
    27 Merkins
    26 Smurf jacks (where we were joined by Ms. Cute Young Jogger, who either (1) felt bad for the old guys struggling to mosey and catch their breath, (2) knew it was JV’s birthday and wanted to give him an early birthday present, (3) was on a runner’s high and wanted to be friendly on a Saturday morning, or (4) some combo of all of the above)
    25 leg raises
    24 Rosalitas
    23 crab jacks (crab position – think reverse plank jacks, which Moby was having none of)
    22 groiners
    21 Bear crawls (counting your right hand as a rep)
    20 murder bunnies
    19 Wide merkins
    18 Bobby Hurley’s
    17 crab cakes
    16 circle ups
    15 Bulgarian split squats
    14 durkins
    13 big boy sit-ups
    12 LMCs IC
    11 diamond merkins
    10 star jumps
    9 donkey kicks (an ode to Shooter)
    8 wife pleasers
    7 merkins
    6 6 inch drills
    5 Carolina dry docks
    4 SMCs (2 is 1)
    3 jump squats
    2 burpees
    1 minute plank

    COT, name-o-rama, announcements, and prayer closed us out.

    Thank you, gents, for either joining me or pushing yourself hard with IronPax. And a larger thanks to each of you for not only pushing me harder, making me better through your example, and providing friendship for 4 of my 44 years, but for being a light in your families, work, and communities.

    SYITG

  • Kickball Redeaux – from Akbar

    21 strong at the Lakefront for a redeaux of Kickball. This time, it was simple.

    Conditions
    Wet, muggy, just another day in SE Louisiana.

    Warm Up
    SSH x20 IC, Grass Grabbers, Butt Kicks, Self Love, High Knees, Imperial Walkers, Mountain Climbers, Merkins – x15 -10 IC

    Thang
    Mosey to the baseball field, count off 1’s and 2’s and teams were made. Regular rules apply this go round, with exercises called by QIC at random of Merkins and Sister Mary Catherines. Team 2 came out strong with a big lead, while Team 1 went 3 and out pretty quickly. A modification was made to not let all the kids kick first, and it was better. After a couple of innings, we were getting stomped. At this point, Mathlete had a suggestion that YHC implemented- Team 2 would have to Bear Crawl the bases to give us a chance. We made a short rally, but still got squashed by double digits.

    We headed back to the flag a little early since we didn’t really exercise that much and YHC implemented the Red Hot Chili Pepper. A standard of Hogcycle, we did Merkins and Squats to finish out in 3 rounds. Merkins and Squats x20 IC, Merkins and Squats x15 IC, Merkins and Squats x 10IC

    Count, Name
    Announcements

    Sept 10 5k/5mile at Covington trailhead

    Iron Pax is coming in September

    Hammers bible study Wednesday at 8:30 at the Crisi Pregnancy Center

    Bubba prayed us out with special prayers for JV’s Grandma who passed this morning at 98.

    Head to Coffeeteria and called it a day

    Thanks for following my lead – Akbar

  • F3 Kickball: Chico’s Bail Bonds v Xscissor – from Akbar

    18 men showed in the gloom this morning for a game of F3 Kickball. We are taught to modify as necessary, and learn through trial and error that some things work, and some things don’t. Even the best laid plans go wrong sometimes, and it happened today. Below is the way YHC envisioned it, and then what really happened.

    PAX Hammer, Minnow, Chainsaw, Pickaxe, Gilligan, Moby Dick, Agent Carl, Jose 10k, Zoolander, Grundy, Steve, JV, Shooter, Waterpik, Dangerfield, Maverick, Russo, Akbar

    Warm Up x10 IC – Merkins, IW, Self-Love, Grass Grabbers, SSH, Arm Circles F/B, Toe Touches

    Thang: F3 Kickball
    Count off 1’s and 2’s to form 2 teams. Run to the baseball field in teams, arrive at the field, plank up in teams to pick team names.

    Rules for Kickers

    Kick the ball and mosey around all bases without stopping while kicking team holds plank until the kick is launched. Modes of travel will change in each inning. Modification for runners is always a backwards run. When you score, you get 1 point and lead your team in 5 Wife Pleasers IC while the fielders do Nolan Ryans. Penalty exercises on outs, strikes, and fouls – 10 Australian Mountain Climbers (2=1) OYO while field does Nolan Ryans. No bunting.

    Rules for Fielders

    Ball is not in play until it touches the ground. When the ball hits the ground, fielders must do an exercise before they touch the ball – unless it is a pop fly. If a pop fly is caught, catcher gets to choose kicking team exercises x 5IC or 10 OYO. If ball is dropped on the catch, regular rules apply and exercises must be done before touching the ball. No pegging runners while running with blocks and no forced outs.

    Game
    3 outs or 1x through the lineup, no catcher, winner chooses exercise for losing team at the Flag.

    Pre-Game – The PAX lined up for the National Anthem by Metallica.

    Exercises for Kickers and Fielders
    Inning 1: Farmers Carry, Squat Hold and 30 Air Presses
    Inning 2: Brick Fly Runs, 20 Bobby Hurleys
    Inning 3: Rifle Carry, 20 Big Boy Situps
    Inning 4: Brick Hallelujah Run, 20 Diamond Merkins
    Inning 5: Bear Crawl, Renegade Row Merkins

    What really happened – YHC explained the rules clearly and effectively and it was decided the rules would be explained as we played. The idea is the fielders do exercises to give the runners time to score, assuming that all balls would be kicked in the outfield. That was not the case. By some magic, the balls were kicked into the players at the infield and just sat there. Someone mentioned very early on this would be a low scoring game. In fact, the first inning lasted about 20 minutes. Even the QIC forgot to do exercises sometimes.

    So we went to straight up kickball, regular rules, for the last 10 minutes and a new plan for the next game swirled around in YHC’s head.

    The final score was 9 to 7, Chico’s Bail Bonds took home the pride.

    We got back to the flag a little late, and Shooter prayed us out. Great to have Agent Carl with us, EH’d by Toto, who has been lost somewhere in Oz for the last year. Come back Toto!

    Count, Name, and Shooter prayed us out.

    Thanks for following my lead –
    SYITG, Akbar