F3 New Orleans

Tag: Mr Rodgers

  • Hawg’s Birthday – from Charmin

    All came out to celebrate Hawg. Some Ran, Some Rucked, others just showed up. All had a good time.

  • Hawg’s Birthday – from Charmin

    All came out to celebrate Hawg. Some Ran, Some Rucked, others just showed up. All had a good time.

  • Bears, Monkeys, and Donkeys at the Mothership – from Triple Shift

    With Thanksgiving on my mind, I wanted to make sure that the NOLA Pax knew how thankful I was to Q the Mothership. My watch shows 6:30 am and I launch into my necessary disclaimer and go over the 5 core principles of F3. From there we head to the Peristyle for the low slow warm ups with the form police out in full force.
    WARMARAMA
    10 Squats, 10 Merkins, 10 Peter Parkers, 10 Shoulder Taps, 10 Tie Fighters (forward and backward) with 15 Burpees. Everything was in a slow cadence and the form police had to issue citations for not getting past 90 degrees on the squats. Not being in a plank position for the Peter Parkers and Shoulder Taps (Saw too much A Frame going on) and not getting the chest to the ground on the Merkins and Burpees.

    THE THANG
    I inform the PAX of my desire to go around the great lawn on the pavers by performing the Gorilla, Bear Crawl and Crawl Bear. Specifically, we start on the pavers in front of the small monument and we are always facing north. We proceed to Monkey to the right all the way to the covered structure. From there, we bear crawl north to the covered structure. Once we reach that location, we Monkey to the left to the covered structure then Crawl Bear south to the covered structure. Once we reach the last covered structure, we Monkey to the right to where we started. That routine took about 20-25 minutes.
    We cross the street to the use the benches in front of the Peristyle for 10 low slow Bulgarian Split Squats (each leg), 10 low slow dips and some reverse plank time with our feet on the benches and shoulders making contact with the ground.
    With time running short I lead the Pax in the JackAss Webb routine which is a one burpee / 2 donkey kick exercise. We do 5 burpees IC /10 DK, 7 burpees IC /14 DK and 10 burpees IC / 20 DK.
    Finish up the last 10 minutes with stretching.

    COT
    Had the countoff, namerama and shared the importance of being grateful not just thankful. Being thankful was more of a thought or feeling while being grateful compels us to action. Specifically, gratitude is incomplete if there is no expression of your gratefulness. So, this Thanksgiving season, show your gratitude by expressing it in a concrete way. Maybe, sign up to Q a workout to express your gratitude for F3 and what it has done in and through your life.

  • 911 Nine Year – One Month – One Day Manniversary – from Heisenberg

    Backblast from my first post – https://www.f3nola.com/2015/10/14/one-year-later-2/

    Disclaimer
    Warm up – Grass Grabbers IC x 10, 5 Burpees OYO, Abe Vigoda IC x 10, 5 Burpees OYO, ArmvCircles IC x 10, 5 Burpees OYO, Imperial Walkers IC x 10, 5 Burpees OYO
    The Thing – 11’s Squats and Flutter Kicks (2=1) From the goal line Squats then bear crawl to the center cone 3 Burpees then lunge walk to the Flutter Kick Line. After Flutter kicks lunge walk to middle perform 3 more burpees then bear crawl back to the goal line. Repeat 10 times.
    While waiting for the Six – various abb exercises.
    Burpeepalooza – Burpees IC x 10, 8-Count Body Builders IC x 10, 10-Count Body Builders IC x 10
    Cool down – Tin Snips IC x 20, Freddy Mercuries IC x 20, Monkey Humpers IC x 20, Arm Circles IC x 10, Grass Grabbers IC x 10, Abe Vigoda IC x 10, 1 Burpee OYO

    COT – Happy Birthday Chips

    111 Burpee Equivalents for those that count their burpees
    Note: I would not have been able to do this workout 9 years ago.

  • Unlucky #13 – from Architect

    Q woke up eager to push the PAX with a memorable workout in honor of his daughter’s 13th birthday. To the Q’s delight, there were 13 PAX in the gloom, can’t ask for a better sign.

    Warm-a-rama with 13 of everything.

    Rocks selected, mosey to parking lot.

    13 Big boys, 13 Merkins, 13 Squats, 13 OH Presses, Run 50 yards
    Repeat….13 times

    Ended with 13 Burpees as icing on the cake.

    COT with special focus on Men’s Mental health.

  • The Renni is a Boomin – from Fracsac

    19 Pax posted at the Renaissance looking to kick the week off right.
    Disclaimer given along with the 5 core principles and off we went to face the bacon for the warm up. During this time the pax were asked for the 5 core principles which they got. Then YHC asked for the Mission Statement. The pax called upon needed some help so he bought a phone a friend with 10 x 8 count body builders.

    Mini Dora from fountain to top of stairs.

    Move to tree line for some bear crawls and such with a little lunging.

    Back of the museum for 5 x Sunday mornings.

    A few minutes of Mary on the way back to the flag with a mental exercise resulting in burpees due to a failure.

    CoT

    NMM

    There was a time when the Renni really struggled to draw in Pax. YHC posted alone several times and had the pleasure of welcoming Hokie as the only other post for the first few months. YHC is now blessed to have so many HIMs join!
    It would have been 20, but the scheduled Q had to back out due to an illness. YHC was happy to step up!

    The time change gave us that rare 25 hours in a day. What to do with that extra hour? Heisenberg suggested a one hour pre Renni Ruck, which YHC was happy to indulge.

    10 years strong in Nola and we’re showing no sign of slowing down. Tclaps to all Pax that make F3 what it is.

    SYITG

  • Okwataween – from Squints

    Mosey to the Fountain

    Warmup

    •
    Side-Straddle Hops (SSH) – 15 reps
    •
    Abe Vigodas – 10 reps
    •
    Arm Circles Forward – 10 reps
    •
    Arm Circles Reverse – 10 reps
    •
    Seal Claps – 10 reps
    •
    Side Steps Across the Lawn
    •
    Peter Parkers – 10 reps
    •
    Shoulder Taps – 10 reps

    Thang 1: House of Pain

    Mosey to the House of Pain, then 3 rounds of:

    •
    Pull-Ups – 30 seconds
    •
    Dips – 30 seconds
    •
    Derkin Push-Ups – 30 seconds

    Thang 2: Slam Ball Timer

    Mosey back to the Fountain. One Pax member takes the Slam Ball up the levee (5 slams at the top) while the other Pax perform:

    •
    American Hammers
    •
    8-Count Body Builders

    Thang 3: Core & Leg Burnout

    Three rounds, 30 seconds each of:

    •
    WW3 Sit-Ups with Slam Ball
    •
    Jump Squats
    •
    Monkey Humpers

    Mosey back to the Flag for COT

  • Just Farting Around – from Architect

    YHC Arrived. PAX arrived. Standard warm-o-rama. Rocks were selected. Mosey to field to begin the work.

    50 LBCs
    1 Thruster – 100 YD Dash – Recover
    2 Thrusters – 90 YD Dash – Recover
    3, 80
    4, 70…etc.

    PAX Circled;
    Round 1 – 1 Performs 12 Burpees while remaining performed a movement of Qs choice. Rotate PAX and change movement.
    Round 2 – Same as above but with 6 burpees and PAX got to choose movement.

    Much chatter ensued, sadly there was no singing, plenty of grumbling.

    Special prayers for all those that are in need. Support your brother in need, we are ALL in need.

  • The “Rubber” Incident – from Mr Rodgers

    So, I rolled into the gloom around 5:20 a.m., eagerly waiting to spot some pax—you know, real people to suffer with. But alas, it was just me and the darkness. Then, out of the shadows at 5:28 a.m., the Knees Over Toes squad emerged like a twisted scene from a horror flick. Rougaroo whipped out some rubber band thing (yeah, no thanks!), and I was left wondering if I’d stumbled into an unauthorized stretch therapy group.

    At this point, the likelihood of going solo was high. I even started prepping for my own lonely beatdown… but then, salvation! A train came by, summoning four late pax with impeccable timing. With no time for a disclaimer, we set off, breezing through some Abe Vagotas, grass grabbers, and side straddle hops with a flair that only exhaustion at dawn could bring.

    Then it was time for the main event: “Friend Cindy”—aka 5 pull-ups, 10 merkins, and 15 air squats paired with half-bleacher sprints. We hammered out 4 rounds, netting 40 pull-ups, 100 merkins, and 120 air squats, because apparently, we were feeling ambitious.

    We rounded it all out with some good ol’ Mary and wrapped up by the flag for a quick prayer.

  • Awesomeness – from Vagabond

    Ladder / suicide
    1st tree 1 Bobby Hurley and back pedal up to 9 trees

    Pax Choice Gazebo twice around

    Mary