F3 New Orleans

Tag: Saban

  • King’s Day 2021 – from Tool

    Twas Wed Jan 6th, aka King’s Day, aka Epiphay, aka Twelve Night which, among other things, marks the official start of Mardi Gras Season and first day to officially eat king cake. Ironically twelve PAX showed up to hone their minds and torsos in preparation for weeks of sugar and carb consumption. Here’s what we did:

    Disclaimer, followed by the plan for the day, followed by a mosey down Roosevelt Mall with a warmup pit stop:

    IW, WM, Bead Wave (overhead wave w/calf raise), toy soldiers, AC, self love

    Mosey to the LCM parking lot to recognize MABA and the month of the burpee with burpees x10, burpees x9, then a mosey to the track

    PAX circled up for a circuit to ring in 2021 with (21) one minute AYG rounds of various exercises with a 15 recovery in between. Added twist was to call out at each increment of 5 as to keep everyone on course.

    T-MERKINS
    SIDE LUNGES R
    BOX CUTTERS
    SIDE PLANK KNEE TO ELBOW R
    BUTTERFLY SITUP
    HIP SLAPPER
    SQUAT

    Cool down lap around the track.

    Rinse & Repeat first 7 rounds with added bonus of dirty talk from Sheetrock to offset the music/power outage on the tunes and timer.

    Then 7 one minute rounds of BURPEES AYG. T-claps to Catfish for claiming the title of “King” of the morning with 140-ish total burpees!

    COT that included prayer intentions for the Brehm family, the Vega family, guidance to focus on positive not negatives, along with a festive and safe carnival season.

    Always great to lead.

    Tool

  • Man Makers count as burpees, right? – from Belloq

    Excited to Q my first workout of the new year, but was trying to figure out how to meet the 100 burpee quota during a coupon workout. Of course the answer is: the man maker.

    Started the disclaimer at 5:29 and had a few stragglers for a total of 13 PAX and two without coupons. Apparently, the uptown crew gets swole by having their helpers do the work for them.

    Warm-up:
    SSH X 31
    Grass Grabbers X 11
    Abe Voigodas X 11
    Peter Parkers X 10

    The Thang: (Simple and Pleasurable)
    Man Makers IC X 15
    Moseyed a double loop (Approximately .3 mile)
    Man Makers IC X 20
    Moseyed a double loop
    Man Makers IC X 15
    YHC mentioned to PAX that we were halfway at 50. There was some debate on the calculations by the Q, and we finally came to a consensus that 15+20+15=50.
    Moseyed a double loop
    Man Makers IC X 10
    Moseyed a single loop
    Man Makers IC X 15
    Moseyed a double loop
    Man Makers IC X 15
    Moseyed a single loop
    Man Makers IC X 10
    We held the 9th Man Maker above our heads for 15 seconds then completed our 100th and final man maker.
    Then without putting our blocks down went to curls IC X 20 and then rows IC X 20.

    Mary: 5 minutes of core
    30 seconds of halos clockwise
    30 seconds of halos counter-clockwise
    60 seconds of reverse twist (aka corkscrew)
    60 seconds of dynamic plank
    60 seconds of chainsaws (tin-snips with motion side to side)
    60 second of slow, controlled big boy sit ups

    COT:
    Count off
    Name-o-rama
    Announcements
    Intentions
    Prayer

    Thank for allowing me to lead.

  • Burpin’ and Murphin’ 2020 Away (Okwata 2020-12-31) – from Catfish

    Slightly warmer weather out at Okwata with 7 PAX: Jingle Vader, High Rise, Carpool, Gabrielle, Saban, Bongo, Catfish (Q).
    Started with a mosey over to the fountain, did a couple of laps with some skips, high knees, butt kicks, karaoke, etc. Moved to the grass for Abe Vigoda, Grass Grabbers, SSH and Imperial Walkers. Moved to faces for Peter Parkers, Mountain Climbers, and Shoulder Taps.
    Moseyed over to the House of Pain. Lined up at bottom of the levee for three-ish minutes of the following: 5 8-counts at the bottom, run up backwards, 5 burpees at the top, run down forwards, rinse and repeat. Once done, PAX did a quarter Murph (25 pullups, 50 pushups, 75 squats OYO, divided as each PAX pleaseth). Once done, lined back up on bottom of levee for a repeat of the 5-and-5.

    Bear crawled to the sidewalk, then crossed the street. Moved over to the palm tree planters for Bulgarian Split Squats, Derkins, Dips, Box Jumps, and Irkins. Circled up nearby for SSH, then Smurf Jacks. Ended with nickels and dimes – 1 minute timer w/ 5 burpees, 10 HR Merkins, SSH till the next minute.
    Back to flag for CoT. Coffeeteria at PJ’s on Canal.

  • Ain’t No Mountain High Enough – from Mama’s Pride

    Eight pax started off with a warm up of side straddle hops, grass grabbers, imperial walkers, and windmills. After the warmup, the group moseyed over to the mountain.

    The Thang
    The pax broke up into two teams of four for a friendly competition. The teams had to race back and forth across the mountain while stopping about every 100 meters to do 100 reps of a workout. Whenever the first team member reached 100 reps of the exercise, the whole team ran 100 meters and did the next exercise. The exercises were:
    Big Boy Sit Ups
    Merkins
    Jump Squats
    Mountain Climbers (2=1)
    Low Flutter Kicks (1=1)
    LBCs
    Derkins
    Lunges (1=1)
    Side Straddle Hops
    Burpees

    For the last round, every teammate had to complete 50 burpees and 50 of any other exercise of their choice so every had 100 reps on the last round.

    After the exercise was over, the pax regrouped and Washington Football/Cleveland Baseball team ran back to the flag for the COT.

  • Acronyms, Blockees and Bears Oh My! – from Fracsac

    10 Pax made a choice to take the DRP on their journey to get right and posted to Swolefest wondering what awesomeness YHC had in store. With each Pax possessing a coupon, a shovel flag planted, disclaimer was given, then:

    Warmup

    SSH IC x 31
    GG IC x 10
    Hillbillies IC x 15
    Bat wings with AC, SC, OHC, MNC all IC x 15 (dancing during Moroccan NC)
    Self Love to shake it all off

    Mosey to the parking lot with a little extra room for a real #CrowdPleaser

    COP 1 – Block Webbs!
    1 Merkin on Coupon, followed by 2 block presses
    2 merkins, 4 block presses, so forth and so on until 10 merkins and 20 block presses.

    COP 2: BOMBS (OYO)
    Blockees x 10 (Manmaker, aka burpee with a block)
    Run across the street to the cones and bear crawl the 20 yard course, run back.
    Overhead presses x 20
    Bear Crawl course
    Merkins on the coupon x 30
    Bear Crawl course
    Bicep Curls x 40
    Bear Crawl course
    Squats x 50
    Bear Crawl course

    COP 3 – BLIMPS
    Blockees x 5 (Manmaker, aka burpee with a block)
    Bear Crawl course
    Lunges x 10 w/o coupon
    Bear Crawl course
    Imperial Walkers x 15 w/o coupon
    Bear Crawl course
    Merkins x 20 w/o coupon
    Bear Crawl course
    Plank Jacks x 25 on Coupon
    Bear Crawl course
    Squats x 30 with Coupon
    Bear Crawl course

    All finished and then completed a 1 minute plank

    COT

    NMM

    -YHC saw an opening at Swolefest and took the Q! What a great group of Pax! Sign up and bring some heat! YHC brought some simple stuff, yet none of it was easy!
    -It’s great to travel to various AO’s and see other Pax! We even had a surprise visit from Pop Tart while out moseying with the dog. He stopped for some merkins and then disappeared into the gloom….
    -Coffeteria at the newly reopened PJ’s on Metry Road with Pax from the View.

    Thanks for the opportunity to be a part of this awesome brotherhood!

  • The 6(12) Stomp- 1.19.2021


    Last week at the 610 stomp I was reminded by Saban about how slight variations in routine can make a big impact on your mind and body. Drag yourself up at 5am, get to your usual spot, warm up and get ready for a regular beatdown involving running and/or burpees. Your mind and body anticipate all of it. One of the best things about F3 is that each PAX mixes it up, pushing us to challenge ourselves and push our boundaries.


    In that spirit, I decided to mix it up. A run along the Endymion route instead of our regular Stomp route, doing 12 burpees/5 LBCs (instead of the normal 10Burpees) at 6 minute marks (6, 12, 18, etc.) 20 minutes out, 20 minutes back. The 2 extra burpees helped us all get closer to our daily MABA challenge counts, and I was exhausted afterwards (maybe it was also keeping up with Catfish’s pace). Either way, you know it’s a good beatdown when halfway through you’re sore and cursing yourself for how you designed it!


    Ended right on time with CoT. Big thanks to all who came out and pushed themselves!

    SYITG,
    DAX

  • New Year / New Tunes

    Gentlemen,

    At Swolefest this morning, 6 PAX had the pleasure of enjoying a beatdown accompanied with a playlist of some eclectic Mardi Grad Marching Band esque type music. Jesus Juice played some songs at Wisner Mountain last Friday that got High Rise & myself feeling a little nostalgic. Then High Rise messaged me this week with some old jams he found on Amazon music, which ultimately got me inspired to create a new playlist. Some of the songs that were played this morning were questionable at best, but overall I think everyone enjoyed the lyrical change of pace. With that said, here’s the details of the beatdown:

    Warmup:

    • Side straddle hops – 20 in cadence
    • Hill Billies – 15 in cadence
    • Arm circles – 10 forward / 10 backward in cadence
    • Mountain climbers – 20 in cadence

    The Thang:

    • Alternate 20 dips / 20 low slow squats until each PAX had done 60 dips / 60 low slow squats
    • Alternate 20 curls / 20 flutter kicks until each PAX had done 60 curls / 60 flutter kicks
    • Alternate 20 Carolina Dry Docks / 20 Step Ups until each PAX had done 60 Carolina Dry Docks / 60 Step Ups
    • Take a lap around the traffic circle
    • THE MOTIVATOR (hard to explain, but if you’ve attended a beatdown with Ethanol, you’ll know what this is)
    • Alternate 20 kettle bell swings / 20 box cutters until each PAX had done 60 kettle bell swings / 60 box cutters
    • Alternate 20 block merkins with alternating arms / 20 calf raises with the block until each PAX had done 60 block merkins with alternating arms / 60 calf raises with the block
    • We were running close on time, so for the last set we did 30 front raises with the block / 30 plank jacks
    • After that we did count-off, name-o-rama, announcements, intentions & prayer. As always, I enjoyed getting out there with the boys & putting in some work!

  • The Stomp 12/29/2020

    Issued the Disclaimer

    Warmup:

    • Side Straddle Hops – 20 in cadence
    • Mountain Climbers – 20 in cadence
    • Windmills – 10 in cadence

    Mosey’d to the track & partnered up. Each group of 2 PAX ran 2 laps at whatever pace they chose. Only requirement was that they had to stay together. After 2 laps were completed, each group of 2 PAX chose an exercise for their group. The exercise had to be between 10 -100 reps, so the idea was each group could choose if they wanted to grind it hard with an exercise, or if they wanted to mainly focus on getting in the miles.

    We had a couple of mins left after we finished, so we hit up some Mary for 2-3 mins & then headed back to the flag for count-off, name-o-rama, announcements, intentions & prayer. Happy New Year, fellas!

  • Taking out some frustration after a Saints loss

    After yesterday’s terrible Saints game, I had to work out some frustration with the coaches’ gameplan as well as the execution in an awful loss to the Eagles. With that said, and the sharp change in weather overnight, it would make for a challenging morning. 9 PAX gathered outside LCM, including Jingle Vader from the far away land of Uptown.

    Warm up:

    • SSH x 20 IC
    • Windmills x 10 IC
    • Grassgrabbers x 15 IC
    • Arm circles x 10 fwd/rev each IC
    • Self love x 15 IC
    • Hillbillies x 20 IC

    Tha Thang #1:

    What better way to start a block inspired, no run beatdown than with some Flora 1,2,3. PAX partners up and all reps are divided evenly

    • 100 Merkins with feet on block total. PAX #1 performs 10 Merkins while PAX #2 holds plank. Alternate every 10 reps
    • 200 LBCs with block. PAX #1 performs 20 LBCs with block while PAX #2 holds block overhead and legs in air. Alternate every 20 reps.
    • 300 Goblet squats. PAX #1 performs 30 squats while PAX #2 holds Al Gore position with block. Alternate every 30 reps.

    Tha Thang #2:

    At this point it was time to move on to The Gross. 12 exercises of 12 reps (mostly done in 4-count cadence) each. I divided up the exercises into 4 upper body, 4 lower body, and 4 core exercises.

    • Chest press with block while holding bridge position
    • Goblet squats
    • Standing oblique crunches with block
    • Walleyes (front raises with block)
    • Single leg bridges with foot on block
    • Flutter kicks while holding block overhead
    • Curls
    • Lunges with twist while holding block
    • LBCs with block
    • Overhead triceps extension with block
    • Calf raises while standing on block
    • Box cutters while holding block overhead

    Tha Thang #3:

    Walk over with your block to the nearby parking lot for a modified Quarter Pounder. PAX will walk across parking lot while rifle carrying block overhead and perform stated reps at each end of the parking lot.

    • Round 1: 25 Merkins
    • Round 2: 50 Goblet squats
    • Round 3: 75 Mountain climbers (1 is 1)
    • Round 4: 100 reps of core exercise of your choosing

    Walk back to our normal exercise area with block and circle up. Countoff, name-o-rama, announcements, intentions, and socially distanced COT. Hopefully everyone was as fatigued by the end of the beatdown as I was.

  • Back to Basics at the Foundry

    Today was back to basics with a traditional Foundry workout with circuits and pull-ups. 15 men braved the cool December air. We even had a @Rudy sighting in City Park on a Wednesday. The usual disclaimer and off we go.

    We moseyed to the Childrens Museum for the warm-up COP:

    • SSH x 20 IC, IW x 20 IC, Grass-Grabbers x 10 IC, Windmills x 10 IC, Arm Circles 10 Forward 10 Backward IC, Mountain Climbers x 20 IC

    Mosey to the front of NOCM:

    • 8-count body builders x 10 IC (for Catfish)
    • Left leg step-ups x 20 IC
    • Dips x 20 IC
    • Right leg step-ups x 20 IC
    • Dips x 20 IC

    The we moseyed to the Foundry for some circuits: 5 groups of 3, rinse and repeat for 3 rounds total.

    • The count was: run to the track, 5 burpees, and back
    • Rows
    • Lunges
    • Pull-ups
    • Derkins

    We finished with a mosey to the City Park track, stopping at each light post for 10 squats, and a 200 meter sprint at the track. Back to the flag for count-off, name-o-rama, intentions, and a prayer. Was a nice cool morning for a beat down. As @Belloq eloquently stated, thoughts and prayers during this stressful time of year to missing loved ones due to Covid, travel, work, and military deployment. Thank you for letting me lead.

    Walleye