F3 New Orleans

Tag: Mr. Rogers

  • Burpees, Bear Crawls, and Box Cutters…Oh My! – from Triple Shift

    As a plug to the upcoming book study on Tuesdays (PJ’s Coffee on Canal Blvd 6:45am – 7:30am) in 2024, Do Hard Things: Why We Get Resilience Wrong and the Surprising Science of Real Toughness by Steve Magness, I chose to do something hard at the Uptowner.

    Warmorama – Head to the field to do 15 LSS, 10 Arm Circles forward and back, 10 J Los, 10 slow Imperial Walkers (we look like a bunch of drunken sailors), 10 slow Peter Parkers, and 10 T Merkins all done IC.

    The Thang One – Partner up on the track and do B.L.I.M.P.S. Your partner runs in the opposite direction from you and when you meet on the other side of the track, perform the 5 Burpees. Once the burpees are completed, run in the opposite direction of your partner and when you meet up, perform 10 lunges. Continue running in the opposite direction until you complete the 15 Imperial Walkers, 20 Merkins, 25 Plank Jacks, and 30 Squats.

    The Thang Two – Line up on the goal line and each Pax member performs 10 box cutters, bear crawl out 5 yards and then perform 5 burpees. Walk back to the goal line and perform 10 Box Cutters, bear crawl out to the 10-yard line and then perform 4 burpees. Keep repeating the pattern of increasing the bear crawl by 5 yards and decreasing the burpee by one until you finally bear crawl out to the 25 yard line and finish with one burpee. Reverse plank for the six.

    The Thang Three – Ring of Fire. Everyone holds and Al Gore while one pax member performs 10 squats until everyone has completed 10 squats. Next round was 10 Monkey Humpers/Al Gore and we finished with 10 Bonnie Blairs/Al Gore. As an added bonus we tried to hold an air squat (90 degree angle) for 2 minutes. #epic fail

    Headed back to where we started for some stretching and mosquito slapping with a few minutes left.

    COT – Continued prayers for Scantron’s nephew and Wedding Planner’s daughter’s health.

    NMM – I just finished a book called The Steward Investor: Investing God’s Resources for Eternal Impact by Donald E Simmons and it really challenged my thinking on how I am managing God’s financial resources. Is my mindset on growing my financial portfolio so I can have a comfortable and care free life or should it be about growing my financial portfolio to build God’s kingdom (Thy kingdom come, thy will be done….) through investing in other start up (risky and unproven) business in other areas around the world where God’s values can be established. In the book, a poem by the great navigator, seaman, and explorer Sir Francis Drake from 1577 titled Disturb Us, Lord was definitely a challenge to me. I hope you enjoy it!

    Disturb us, Lord, when
    We are too well pleased with ourselves,
    When our dreams have come true
    Because we have dreamed too little,
    When we arrived safely
    Because we sailed too close to the shore.

    Disturb us, Lord, when
    With the abundance of things we possess
    We have lost our thirst
    For the waters of life;
    Having fallen in love with life,
    We have ceased to dream of eternity
    And in our efforts to build a new earth,
    We have allowed our vision
    Of the new Heaven to dim.

    Disturb us, Lord, to dare more boldly,
    To venture on wider seas
    Where storms will show your mastery;
    Where losing sight of land,
    We shall find the stars.

    We ask You to push back
    The horizons of our hopes;
    And to push into the future
    In strength, courage, hope, and love.

  • Blimpity-Blimps – from Rudy

    8 PAX started Wednesday in the cool damp gloom. Even after a shellacking of his beloved Ole Miss, Hand Grenada was casting aspersions upon the Irish even as we got started. Yelling about schedule strength on the week Ole Miss is playing UL Monroe? The man has no shame.

    Mosey to the rock pile for some slow cadence stretches to get loosened up. Then grab a rock and head to the field.

    Thang 1: Given a choice between the Suck and Mystery Door #1, Vagabond chooses the Suck. 4 minutes of “7 Overhead, 7 Curls, 7 Rows”. Rinse and repeat as many times as you can calling out each time you complete a set. Mayhem must have had a tiny rock as he was knocking out sets with alarming frequency.

    Thang 2: BLIMPS. Put the rocks aside. 4 Cones lined up at 20 yard intervals. Each exercise will be repeated 4 times, once at each cone. 5 Burpees, 10 Lunges, 15 Imperial Walkers, 20 Merkins, 25 Penguins, 30 Squats. It was rightly pointed out that YHC was unlikely to be able to complete 80 Merkins. And sure enough, I was last to complete that round. Mr. Rogers flew through all of them. Note to self: Make the workout harder for him.

    Thang 3: Given a choice between Partner and Mystery Door #2, Bogey chose Partner. So P1 will run to the far cone and back as the timer. P2 will be lifting the rock. Cycle through Overhead, Curl and Row.

    That’s it, out of time. Return the rocks and head back to the yard.

    Finish up with COT, remembering especially some friends and family struggling through illnesses.

  • He’s heavy and he’s my F3 Brother – from Triple Shift

    I arrived at the AO early to see Tenderloin getting his extra laps in as I scoped out the football field where all the work would get done today. As The Architect rolls in, he comments that I’m early which I proceed to brush off since I’m the Q. Anyway, 5:30 am comes quickly and I give a very short disclaimer and we’re off around the track for the warmup.

    WARMORAMA
    After one lap, we circle up for low and slow Squats, Imperial Walkers (this is a crowd pleaser with all the pax stumbling to hold elbow to knee for a 3 count), Parker Peters, Shoulder Taps, Peter Parkers, Floyd Mayweathers, and Merkins.

    PARTNER ONE THANG
    Hand Grenada slips in the warm up which gives me an even number of Pax….so partner up with someone who is around your weight. Start on the sideline and Fireman’s carry your partner all the way across to the other sideline. Flapjack the Fireman’s carry to head back. This was pretty difficult given my partner was 20+lbs heavier than me.

    PARTNER TWO THANG
    20 REPS of Nordic Hamstring Curls, No Cheat Patti Cake Merkins, Leg Throws, and WW2 Patti Cake Sit-ups

    PARTNER THREE THANG
    Partner up on the goal line for some Dora. 75 Genuflects, 100 Reverse Plank Walk Kick, and 125 X Factors. The mode of travel is lunge walk 25 yards and then run back to tag your partner.

    BONUS
    Ring of Fire Al Gore/Monkey Humpers and Glute Bridge/ Alabama Wife Pleasers

    COT
    Gave thanks for men of F3 and lifted up prayers to help us be the men we were created to be.

  • Another Great Day at Rock City – from Bogey

    Disclaimer/warm-up(with Squat twists)/football field – two groups with Rocks – curls, rows, overhead press, lunge walks, bear crawls, big boys….repeat with rifle carry, Rock out front, 8 count BB/Gym – calf raises, monkey humpers, repeat repeat/baseball field Hamma Train, Mary, COT
    Thanks for the opportunity to lead!

  • 1 Year Manniversary – from Pool Boy

    Beautiful Friday morning 57 degrees. Gave the obligatory warnings and headed to the Football field. Scantron and Triple Shift went KOT’s.

    Warmups consisted of:
    SSH’s
    Armcircles;all types
    Abe Vigoda’s
    Grass Grabbers
    Low Slow Squats
    Imperial Walkers
    Slow Merkins
    Burpees

    The Thang
    100 yard’s back and forth of Bear Crawl, Leap Frog, Leap Frog with Partner, Leap Frog Burpee
    Mosey to the Rock Pile and select a rock. In silence: sort of
    Rock Merkins
    Curls
    Overhead Press
    Squats
    Crunches(with rock)
    Rock Press
    Mosey back toward the flag for Rock Toss – Partner up and chunk the biggest rock you have back and forth over the fence to one another. About 5 minutes. Rifle carry Indian Walk back to the rock pile.
    Finished with Mary
    Sprint back to the flag.
    COT
    As this was my 1 year anniversary, thank you all for your support.

  • Happy 9th Man-iversary F3 NOLA – from Hokie

    10 Pax showed up to celebrate 9 years of F3 in NOLA

    Thank you

    Double Fudge
    Fast Tax
    Hand Grenada
    Hokie
    Manuel
    Mayhem
    Mr Rodger’s
    Pool boy
    PVC
    Vagabond

    For coming out to play!

    Warmorama

    10 Abe Vigodas
    18 grass grabbers
    14 arm circles
    9 low slow squats

    The THANG

    4 corners at the goal line and the 50 honoring 10.18.14 birth of F3 NOLA and our 9th Man-iversary

    Round 1 – 10 Honest Merkins each corner with mode of transportation between corners as follows

    50 to Goal line – forward lunge
    Close goal line corner to far corner backwards run
    Goal line to 50 – backwards run
    Far 50 to close 50 – forward run

    After Doing the same # of reps and the same exercise at all four corners each round Pax would Shoulder taps waiting on the six to complete each round

    Round 2
    18 bicycle big Boi
    Same mode of transportations

    Round 3
    14 Star Toe Taps
    Same mode of transportations

    Round 4
    9 jump for Joy
    Same mode of transportations

  • All together now! – from Kenna Brah

    Mosey to the Rock Pile
    Warmups with a side of chaos – changing counts, tweaking cadence in order to send waves of disruption unto acceleration.
    Imperial Walkers
    Toy Soldiers
    Surprise!! – 5 Burpees OYO
    Arm Circles F/B
    Surprise!! – 5 Burpees OYO

    Pick out a rock circle with Me

    PAX to my left was the TOP OF THE CLOCK – The person there calls the set as follows:
    5 Curls
    5 OHP
    5 Sumo Sq
    The Entire PAX shifts one position clockwise – repeat until all pax execute the sets. leader has freedom to add any spice this gumbo he sees appropriate, and a few did, but cherry picking/dropping ain’t gonna cut it Charmin.
    Toes on Rocks – 10 Merkins facing out from circle
    Brief conversation of being prepared for the unexpected.
    Next Thang –
    Like above but with:
    10 Pullovers to Chest Press and Back – God help those who got Triples boulder.
    10 Calf Raise
    10 Lunges L/R ( 5 a leg )
    Called it quits at 6 sets
    Return Rocks
    and did some Jane Fondaesqe leg work. Hurry back to COT

  • Filling the Void – from Mahatma

    Got a call from Minuterice asking what AO YHC was heading to so we could meet up. After a quick check of the Q sheet there was a Void at El Diablo so I figured it was a good opty to Co-Q as team “rice”!

    Minuterice gave some recommendations then decided he would take the warm up which consisted of several dynamic style stretch and leg exercises to get us going. After roughly 7 minutes he passed it on.

    Off to the bleachers – push up climb then crawl down to snake run the bleachers from right to left side finishing with 3 burpees – hold plank until 6 was in plank add 30 seconds finish with 5 Merkins

    Move to the gym wall:
    2 rounds of the running man to rail squats
    2 rounds of 20 second balls to the wall

    Move to the playground:
    3 rounds of pull ups: 3,6,9 reps each followed by a run to the tennis court 5,10,15 Merkins then a lap around the court. If you were there you’ll understand.

    Dr W’s (not new to all)
    Elevated V’s – in the sitting position hands behind head raise legs to touch feet
    Same position – alternate left hand Tks rht foot then flip flop
    Same position raise hands straight over head – bring knees to upward tuck while bring hands down to tap knee
    Kick stand position brings knees up to chest then extend out gas pump to a V

    Move to front of gym quick push up ladder to top of stairs then back down.
    Someone was carrying a creature inside themselves that was let loose and just about killed the pax
    Reverse bearcrawl up the stairs bearcrawl down

    Move to the parking lot – line up left to right bearcrawl our 15 yards – 3 burpees Reverse bearcrawl another 15 yards – 5 burpees sprint back to a plank position to recover “actively”

    Line up – Indian Run back to the flag

    Finished with
    YHC – V Ups
    Minuterice – “donut sit ups”
    Mr Rogers – Shoulder taps
    BooBoo – single leg wife pleasers

    COT – we named our FNG – SamBreaux

  • Shmedium Rocks in the Field – from Mayhem

    YHC grabbed the Q ten hours before game time.
    6 PAX for the real workout. 7 PAX went to walk around with Scantron.

    Disclaimer followed by a mosey in the direction of the rock pile. Selected a well lit area so those that caught the train could easily find us.

    Abe Vigodas, Grass Grabbers, Imperial Walkers (except Mahatma, he wanted to do Hill Billies first), Hill Billies (except for Mahatma, he already did them), Peter Parker Peter, Mountain Climbers, Arm Circles, Reverse Arm Circles.

    Grab a SHMEDIUM rock and circle up.
    8 minutes, non-stop reps, 8 reps each, keep repeating the circuit
    STORC: squats, triceps, overhead, row, curls
    Every minute, we drop for 3 burpees

    Bring your SHMEDIUM rock to the field with preset cones.
    Rd 1: murder bunny to first cone, 10 manmakers, lunge to second cone, 10 manmakers, rifle carry to third cone, 10 manmakers, bear crawl pushing rock back to second cone, rifle carry to start
    Rd 2: murder bunny to first cone, 10 thrusters, lunge to second cone, 10 thrusters, rifle carry to third cone, 10 thrusters, bear crawl pushing rock back to second cone, rifle carry to start
    Rd 3: leave the rock, bear crawl to first cone, 10 merkins, bear crawl to second cone, 10 merkins, bear crawl to third cone, 10 merkins, backpedal to start

    Rifle carry, indian walk back to near rock pile

    3 minutes, non-stop reps, 8 reps each, keep repeating the circuit
    STORC: squats, triceps, overhead, row, curls
    Every minute, we drop for 3 burpees

    Return the rock
    2 minutes of Mary
    Back to the flag for COT
    The 8 walkers were 3 minutes late, walking

    Announcements: Hand Grenada and Mahatma have a burpee bet on the 2024 LSU-Ole Miss game

    Intentions: Scantron’s nephew, Blake, and all those that remain silent

    Great to lead
    SYITG

  • Hump Day Shenanigans – from Vagabond

    Warmup
    Football field
    Bear crawl 10 yards, then 3 more stations 10 yards apart
    20 reps, descending
    16
    12
    8
    4
    Bobby Hurley
    Smurf Jacks
    Burpees x5
    Thrusters
    Back pedal return
    Plank and wait for 6

    Soccer

    COT