F3 New Orleans

Tag: Quickdraw

  • Mea Culpa Can Be Hell

    YHC did a no-show the prior Saturday.  He was in Oregon, and neglected to check that he was the Q.  Bad pax, bad pax.  Thank the Sky-Q that Rudy wasn’t there to remind everyone.  Tclaps Rudy for your fartsackery.  So when 86 called out for a switcheroo Q, YHC had but one option: to Q.  YHC needed some punishment, so that meant the same for the rest of the PAX.  Just think of it as a #DownPainMent.  About six or so of the PAX broke off for the Iron Challenge on the Great Lawn.  The rest of the PAX moseyed little farther up the Great Lawn for:

    First Circle of Pain:

    • Side Straddle Hops: 20xIC
    • Hillbillies: 20xIC
    • Around The World (or Daft Punk), in a kinda tribute to Side Effects: 12ishxICish (YHC was looking like Cowbell, there)
    • Merkins: 20xIC
    • Mountain Climbers: 20xIC
    • Peter Parkers: 20xIC

    Mosey to Tool’s Wall of Pain:

    • Calf Raises: 20xIC
    • Calf Raises with toes pointed out (or in, because your YHC said one but did the other): 20xIC
    • Calf Raises the opposite way (toes pointed in, or out, because your YHC was reminded that he got it backwards): 20xIC
    • Left Leg Dips (bring left leg to the ground): 20xIC
    • Right Leg Digs (bring right leg to the ground, obviously): 20xIC
    • Monkey Humpers (on the ground, not the wall): 20xIC

    Mosey to the Mini-Foundry and split up into several groups.  AMRAP for dips, burpees, leg lifts, big boy situps, pull ups, and steps up with a mosey aways away and back for the timer.  Rotate around until each group has done each.  Then a slow mosey to the beginning of Roosevelt Mall for a better tribute to Side Effects: Route 66.  The PAX split into two groups, one up one side of the mall and the other up the other.  At the first bench do either one erkin or one derkin or one LBC (but a real-ass LBC not a half-ass LBC), then mosey to the next bench for two, then to the third bench for three, etc. to the eleventh bench for eleven–for a total of 66.  After some water, mosey back to the Great Lawn for

    Circle of Mary:

    • Dying Cockroaches: 20xIC
    • Flutter Kicks: 20xIC
    • Real Freddy Mercuries (or is it Mercurys?): 20xIC
    • Hello Dollys (or is it Dollies): 20xIC
    • Putins: 20xIC
    • Rosalitas: 20xIC
    • Box Cutters: 20xIC

    It was getting late and Triple Shift was moseying like the Q, so no time for Dr W.  Sorry, I promise it for my next Q.  Mosey back to the flag for COT.  Tclaps for two FNGs.  It’s not us old farts who keep F3 going, it’s the steady flow of FNGs who keep it fresh and inviting.  I followed the logic for how we named Colonial: he lives in River Ridge, or it is Harahan?  [Sorry, YHC doesn’t venture deep into Jefferson Parish.]  So of course the defunct Colonial County Club in the middle fit perfectly.  How we got to Phoebes was a little more circuitous: the FNG is a physical therapist, so someone suggested Phoebe from Friends, whereupon the FNG reminded that she is a massage therapist, whereupon the PAX then went down too many rabbit holes for YHC’s oxygen-deprived brain to follow for other names, so he opted for Phoebes.  [The AMA is conducting a study to correlate the lack of oxygen after a post with the gnarlier an F# name, but the results should be obvious: the less oxygen, the better the name.]

    Jingle Vader

  • Blocks Under Your Tree

    Workout Log Sat – 8/3/2018

    18 men showed up well rested with normal Sat expectations for a good sweat….and the hint that gloves were recommended!

    Quick disclaimer – off for a mosey to our playground.

    Circle Up for WarmUp – keep is simple all in cadence x 16 4 count

    Michael Phelps

    SSH

    Quarter Lung L & R

    Mnt Climber

    Shoulder Taps

    Head to the parking lot: Tool was kind enough to load his sleigh with a “present” for each one of us: Full Cinder block weighing 28# and a 1/2 @ 18#.

    Return to the playground: Instruction for our Christmas Tree Workout given – as expected there was plenty of chirping but Q was able to get the idea across – A Christmas Tree Work out starts at the top and progressively expands as you move downward to the bottom adding intensity and challenge: Start with exercise#1, then repeat #1 and add #2, then repeat #1, #2 and add #3 then repeat  1, 2, 3,  and add #4……repeating and adding until you get through that last exercise.

    ALL to be completed while carrying, lifting or moving block present.

    #1-run approx 100 yards – NOTE because this was to be repeated Q instructed PAX to simply run the entire playground there and back and then start #2.  From that point #1 would only be have the playground there and back.

    #2- 10 one arm crossover push ups – up and over block (5 ea arm)

    #3-15 complex V-ups (with block in hand lift to a left leg V up then Right leg V up then  both leg V up

    #4 – 10 box jumps (using the benches across the street) or 10 each leg step up

    #5 – 10 Block Jacks – Q did a very spastic 1st demo but recovered to ensure everyone got the right idea.

    #6 – 10 Over head Squat Press

    #7 – 12 Rock Burpees – complete a Burpee then grab your rock to finish of with an overhead jump press

    Those that finished early were encouraged to do another round of all, excluding #1 – PAX got a 1 minute active recovery as we broke up into teams of 2.

    Line up with partner –

    Event #1

    Pax 1 Farmer carried blocks out approx. 30 yards while Pax 2 did 3 Burpees then Bear Crawled out to retrieve blocks with a farmer carry back while Pax 1 did 3 burpees and Bear Crawled.  Once back each Pax with block over head ran to the opposite end of the playground (approx 100 yards).

    Event #2 (Pax 1 became 2 and 2 became 1)

    Pax 1 would Kong Block out (Kong is a lowland gorilla movement of reaching out with hands pressing on the ground to move both feet up to a parallel position with hands).  Then complete 3 Burpees and Kong Block back.  To create separation Pax 2 would 1st do 3 Burpees and follow Kong Blocking out – also returning in the same Kong Block movement.  Once both PAX had completed the 1st run now PAX 1 would farmer carry both blocks 5o yards out – while PAX 2 did 3 Burpees then Bear Crawled out to retrieve blocks.  PAX 1 drop blocks a the 50 yard mark completed 3 Burpees and Bear Crawled back.

    1 minute active recovery while circling up for some upper body and core work

    10 seconds rest in between each movement below:

    Block Curls x 20 4 count

    Bent Over Row x 30 4 count

    Over Head Press x 15 4 count

    Block Curls x 15 4 count

    B-O Row x 25 4 count

    Front Raises x 15 4 count

    On our 6:

    Right arm block balance with legs lifted in flutter kick position x 30 seconds

    Left arm block balance with legs lifted in flutter kick position x 30 seconds

    Block Press with flutter kick x 20 4 count

    LBC with rock x 20 4 count

    Recover – time to return our blocks F3 ruck style – 2 lines – blocks overhead Q to call for right to left transition back to over head. – After loading the blocks – Q recognized there was still 2 minutes of FUN time left – mosey with PAX over to the far side of the playground – quick suggestions that we could all carry the burden of someone of something on our shoulders as we gave our all in one last push of physical output – Sprint 100 yards across the field – I can honestly say that although there was some initial grumbling EACH PAX gave this effort 100% finishing strong – although all of us a distant 2nd to Disclaimer – who by the way runs a FREE sprint workout each Sat after our F3 group finishes.

    Back to the flag – Count Off

    Announcements

    Add on – F3 inspires leadership – each PAX encouraged to sign up to Q workouts – Challenged to commit to 1 per month.

    Intentions

    Prayer of Thanksgiving

    Q requested a 1-2-3: F3 breakoff – much appreciated.  Thank you for the opportunity to lead this Sat workout!

     

     

     

     

     

     

     

  • Deck of Animal House

    July 28th, 1978.  A big date for all of us of a certain vintage.

    Yes, that’s right.  40 years ago today, Animal House made its debut.  YHC arrived at 6:20 to a moment of confusion.  “Dean Wormer” was there – and it took several minutes for the PAX to realize that this was not the same Dean Wormer named at Wolfpack Mountain yesterday, but was in fact a visitor from Up River in NC.  Welcome, Dean Wormer.  Little did he know that YHC had (quite unknowingly) prepared a personalized and appropriate workout for our visitor.

    As the clock ticked towards 6:30, the PAX continued emerging from the gloom – including one FNG, EH’d by our resident barber and newest F3 advocate – nice work, Calliope!  Then the clock struck the witching hour.  Time for a disclaimer, and then we were off towards the yard by the museum.

    The Thang – Pt 1

    First exercise is…..  Side Straddle Hop.  In Position.  In Cadence.  Begin.  x40.

    YHC then introduced the theme: 40 years since the release of Animal House.  The explanation of The Thang took a few minutes (sometimes the PAX seem “challenged” at following instructions).  Basically, its the Animal House Deck o’ Death:

    • Hearts are Burpees.  Same as always.
    • Diamonds are Neidermeyers.  (“Is that a Puh-ledge Puh-in on your Uniform?  Drop and Give me 20!”).  Yup, Neidermeyer == Merkin
    • Spades are usually squats.  So today, they were Otises (“Shout!  A little bit louder now!” etc…)  Otises == Squat Jumps
    • Clubs are usually Situps.  Follow along…  Situps == WWII Situps == D-Day.  So D-Days == Situps.  But we did Rower Situps

    Numbers represent Rep count.

    • Jacks = Pinto (“I lied a little bit; I’ve never done this before.  That’s ok, I lied too – I’m only 13.”)  11 reps
    • Queens = Mrs. Wormer (“What a coincidence.  I have a husband Dean Wormer also at Faber.  Do you still want to show me your cucumber?”)  12 reps
    • Kings = Otter (“Can we sit with you Mary?  I see you already have your lunch.  Can I just massage your thighs while you eat?”)  13 reps
    • Aces = Bluto (“Do you know what I am?  A zit!”)  15 reps
    • Joker = Flounder.  Double the previous exercise.
    • Deuce: YHC always finds the 2 cards to be a bit disappointing.  So to vary the workout, Deuce became another doubling card.  2 Hearts == Double the previous reps, in Burpees…

    Lots of mumble-chatter as instructions were given.  But YHC persevered through the mockery.  Then we were off to the races with the first card flip.  Mumble-chatter quickly halted.  Stopped for a 20 count after the Bluto of Hearts.  Stopped for a water break right around half-way.  Stopped for another 20 count somewhere around the Otter of Hearts.  Then powered through to completion.  Only one Q-dible: when the Deuce of Hearts appeared, we went with 2 Burpees (instead of 14 burpees, having followed the 7 of Clubs).

    Hydrate again, then recovery mosey to the Baby Foundry.

    The Thang, Pt 2

    Animal House.  Split into 6 groups of 4 for Animal stations

    • Pull Ups: The timer, each PAX in the group hits 10 Pull ups.  Spot if necessary.
    • Crunchy Frogs till timer.
    • Bear Crawl 10-20 yds, Crawl Bear back.  Repeat till timer.
    • Duck Walk 10-20 yds, Walk Duck back.  Repeat till timer.
    • Frog Jump 10-20 yds, Jump Frog back.  Repeat till timer.
    • Crab Walk 10-20 yds, Walk Crab back.  Repeat till timer.

    Stop by the Tool Wall for

    • Calf Raise x40
    • Monkey Humpers x40

    Mosey back to the flag.

    Back at the flag, we circled up for count-off and name-o-rama.  Some confusion by an unnamed-pax about which number followed 6.  Fortunately, other PAX jumped in to help.  I hope that Pax is able to bring better numerical skills to his day job at a hardware store.

    Naming of our FNG – a little too easy, given the theme of the day.  “Your Delta Tau name is Flounder.  Why?  Why not.”  Alas, we already have a Flounder, so we modifed – and he became Pinto.  Welcome aboard.  Then Frac corrected his train-wreck naming last week.  Welcome to the renamed Sac-a-lait (google it, if you need to.  Its totally SFW.)

    Close out with our prayers.  Intentions for recent passings and recovering friends and family.  Lord, be with your children who are suffering, and bless those who care for them.

    Thanks for letting me lead.

  • The Mother of All Great Lawns

    YHC made the trek on Friday to Wolf Pack Mountain to visit our neighbors of Uptown, which proved to be a serious beat down from 86, but you’ll need to see the back blast to find out more about that. While in the COT, Reluctant Yankee asked if anyone could take his Q at the Mothership the following day so he could run with other members of the NOLA Blue Ridge Relay Team.  YHC is impressed with the 12 men of NOLA committed to representing our region in the BRR, so YHC volunteered to take the Mothership.  Surely RY ran at least 8 miles right?

    Upon arrival at the Mothership, YHC set some cones out on the Great Lawn. When planning is short, one has to dig into the treasure chest of goodies, and this would be a real gem! We planted a couple shovel flags, said our hello’s, had some good laughs, but then the clock hit 0630, which means only one thing…..give the disclaimer….and then…mosey to the Great lawn for….

    Warmup
    SSH IC x 31
    IW IC x 20
    Abe Vigodas IC x 10
    Sun Gods IC x 20 (10 fwd, 10 bwd)

    Plank-o-Rama (A Rudy Specialty)
    Peter Parker IC x 20
    Parker Peter IC x 20
    Plank Jacks IC x 20
    Mountain Climbers IC x 20

    Short mosey to the cones set up in the shape of a basketball court for…

    Suicides x 1 (just regular suicide sprints)
    Suicides x 1 with 5 Burpees each time you make it back to the baseline

    Now that the mumble chatter has been killed, time to team up. With 21 Pax, split into 3 man teams for…

    3 man Dora 123
    100 Burpees
    200 Merkins
    300 Squats
    Pax 1 begins exercise, Pax 2 and 3 do suicide sprint. Upon completion, Pax 2 relieves Pax 1, then Pax 1 and 3 do suicide sprints. Upon completion, Pax 3 relieves Pax 2, then Pax 1 and 2 do suicide sprint. Continue until all exercises are completed cumulatively. Once your team is finished, continue suicide sprint until all Pax are complete.

    Mosey about 20 feet away from the cones for a tribute to RY. Certainly all were expecting a DirtyMacDeuce with a RY Q, so YHC served one up!

    1st Set
    Merkins x 12
    Sqauts x 12
    Rower Situps x 12 (4 Count)
    Two Column Indian run around the cones twice

    2nd Set
    Catalina Wine Mixers x 12
    Lunges x 12
    LBC’s x 12
    Two Column Indian run around the cones twice

    3rd Set
    Shoulder Taps x 12
    Copperhead Squats x 12
    Rower Situps x 12 (4 Count)
    Two Column Indian run around the cones twice

    4th Set
    Floyd Mayweather’s x 12
    Squats x 12
    Rower Situps x 12 (4 Count)
    Two Column Indian run around the cones twice

    Mosey Back to the Flag….

    COT
    Count off, Name-o-Rama, Announcements, Intentions, Closed with a Prayer.

    NMM
    This beat down was proof one doesn’t need to venture far to deliver a good beat down. It just takes a little creativity. We never left the Great Lawn!
    The Pax had a scare at the COT. During the DMD, Woz and Snookie walked off for some water. Turns out Snookie wasn’t feeling good and Woz was watching him to make sure he was ok. At the COT, Snookie and Woz returned, where Snookie had some signs and symptoms of a potential heat related illness. This is where Cliff Notes and Rudy jumped into action, getting him to the Hospital to get him some medical attention. The last update YHC received was that he was doing much better. We pray that all is well. Thank you to Woz, Rudy, and Cliff Notes!

    The return of Quick Draw (Kotter)! Glad to see you come back, Brother!

    We had an FNG today EH’d by (who else?) Triple Shift. Keep ’em comin’ Brother! Our FNG is from Sacramento, and rode like Lance Armstrong from Houston to New Orleans. Welcome One Sac!

    SYITG!

  • Blue Moon/ Blood Moon

    14 PAX gathered for a Super Moon!   Blue Moon and Blood Moon!

    “the sun (moon) is the same in a relative way…but you’re older.  Shorter of breathe and one day closer to death”.

    Cavalier doesn’t know how to login to the website, and build a backblast so I am doing it for him.  Thanks Tom Sawyer.

    Mosey to the house at the edge of the park.  SSX x 23 – why?  Imp Walkers x 22, Peter Parks x 20, Hillbillies x 20

    Quick draw commented that this was his kind of mosey.

    Mosey to the PIMP pull up bars.    Pull ups are the count x 10, burpees, squats and lbcs.

    Longer mosey to Levee.  For the window to the eclipse.  Front row seats.  Kind of cool.  Nice plan Cav!

    8’s on the levee.  Burpees at the bottom, and squats at the top.

    Long mosey to Audubon statue.  On the way we ran through my school’s Astronomy class.  Jingle Vader offered to show them a different kind of MOON.

    We lined up for DORA at the Birdwatcher.  100 cross fit merks, 200 squats and 300 LBTs

    Thinking of the moon made me think of Pink Floyd and the lyrics to TIME:  The sun is the same in a relative way…but you’re older.  Shorter of breathe and one day closer to death.  — basically inspired by the moon not the sun or at least the shadow of the sun — the mantra was don’t whiskey dick your day.

    Then long MOSEY back to the flag.

    Cavalier got us home a little late.  Tclaps to RevSox for taking the prayer.

    It was nice to see Thumper back in the gloom.  Tclaps to Angie’s List for a nice workout streak – he hasn’t missed an uptown workout since we started.  Finally Yeungling one of our original guys was back for some fun in the gloom.  A long term Kotter.  He is moving to Chicago and looking forward to posting in the freezing cold gloom.

    INFO regarding RUN RANGER RUN coming from Landing Strip today.