F3 New Orleans

Tag: Saban

  • The Pride is Back – from Mama’s Pride

    We started off the morning with some SSH, Grass Grabbers, Windmills, Mountain Climbers, and Arm Circles. Once we finished a nice, cold mosey to the base of the mountain, the Pax took part in some good ole ab exercises: LBCs and American Hammer.
    As a shock to some of our visitors from other New Orleans area AOs, the Pax then did some Washington Football Team Bear Crawls up the mountain before moseying to the top for alternating sets of 45 seconds of wall sits and Derkins before heading down the other side of the mountain.
    The Pax took in some Dora of 100 Merkins, 200 Squats, and 300 Freddy Mercurys (or ies, idk), with partners running back up the Mountain. After the Dora, the Pax started heading back over the mountain by doing some ladder exercises, which are the Q’s favorites. For the ladder we added a new exercise at each stop to the prior exercise. The exercises were made up of 10 Merkins, 10 Derkins, 15 dips, and 15 BBSU.
    The Pax was complaining that we had run out of time for some ultimate football, so we closed out the workout with a few minutes of that. Of course, the Pax then complained that their feet were wet from ultimate football.
    We closed out with the COT.

  • 12° on December 1st – from Hokie

    I awaken to the sound of cold wind and regretted signing up to Q on the Lakefront

    As I got out of the car, at 0515, I was greeted by 12° air temps and blasts of cold with 120 mph winds coming off Lake Pontchartrain, so I got back in my car to wait on Pax to arrive.

    I will call my mechanic today as my car said the temperature was 46° but i know better having just been out of the car.

    As 0528 came along 8 additional pax emerged from vehicles including Chootem posting Downrange from Katy

    Rudy was heard by the Q saying something to the effect of “a nice Q might consider going to the other side of the levee”

    At 0530 nine of us moseyed up and over the levee to retreat for coverage and wind protection

    As we hid behind the levee the Disclaimer was given and we did 12 SSH to help the blood start flowing. When we stopped at 12 Q was questioned as to the rep count and YHC welcomed folks to December

    Next 12 slow Merkins

    The 9 of us then spent the next 5 minutes enjoying Bernie Sanders up the levee and run down. After 5 minutes 12 burpees

    4 more minutes of Bernie and then 12 burpees

    3 more minutes of Bernie (for a total of 12) and 12 more burpees

    We then posted on the street and YHC gave a suggestion we be courteous for those still sleeping and remain aware of our voices

    12 more burpees then lunge to next light pole and hold people’s chair waiting on six

    12 burpees and 12 side lunges then Bernie to next light pole and hold people’s chair waiting on six

    12 burpees, 12 side lunges & 12 Imperial Walkers and lunge to next light

    12 burpees, 12 side lunges & 12 Imperial Walkers, add 12 merkins and mosey to the base of Canal

    Bernie up Canal, mosey to Lakefront and 12 plank jacks

    Mosey to flag and 12 Squats will get us to 0615

  • A World Full of Magic – from Glitter Balls

    Weather: Cold, I think like 41⁰ but really, it doesn’t matter. It was cold.

    3 HIM showed up for the beatdown and we began.

    Warmup: 20x SSH, 10 Arm Circles, 10 Reverse Arm Circles, 20 Hill Billies, 20 Peter Parker, 20 Parker Peter.

    Mosey to the Mountain for 5 Burpees OYO.

    Thang:

    1 PAX runs to designated spot on the bridge while other two perform workout, swapping when all 3 have completed the run. Rinse, repeat:

    10m Forward/Reverse Bear Crawl
    Freddie Mercuries
    Dips
    Box Cutters
    WALT DISNEY WORLDs (Wide Merkin -> Diamond Merkin -> Wide Merkin)
    Air Presses (Thanks Hawg for reminding us how heavy the air gets)
    8-Count Body Builders
    Shoulder Taps

    5 Burpees OYO

    Mosey back to Pavillion for Mary consisting of:

    20x J-Los, 20x Flutter Kicks, 20x Cockroach, 20x Wife Pleasers/10x Right Legged/10x Left Legged Wife Pleasers, 20x Plank Side-Steps(?)

    COT: Praying for all those traveling to see loved ones this holiday, Now I’m off to see a Mouse about some Star Wars or whatever.

    Happy and safe travels and hoping we all get some quality family time. Please keep in your hearts those that have lost loved ones and especially those that don’t have family or friends during this time – holidays are hard for the lonely and we should be mindful of those in our lives that may not have the blessings many of us do.

    Gobble Gobble, etc.

  • A World Full of Magic – from Glitter Balls

    Weather: Cold, I think like 41⁰ but really, it doesn’t matter. It was cold.

    3 HIM showed up for the beatdown and we began.

    Warmup: 20x SSH, 10 Arm Circles, 10 Reverse Arm Circles, 20 Hill Billies, 20 Peter Parker, 20 Parker Peter.

    Mosey to the Mountain for 5 Burpees OYO.

    Thang:

    1 PAX runs to designated spot on the bridge while other two perform workout, swapping when all 3 have completed the run. Rinse, repeat:

    10m Forward/Reverse Bear Crawl
    Freddie Mercuries
    Dips
    Box Cutters
    WALT DISNEY WORLDs (Wide Merkin -> Diamond Merkin -> Wide Merkin)
    Air Presses (Thanks Hawg for reminding us how heavy the air gets)
    8-Count Body Builders
    Shoulder Taps

    5 Burpees OYO

    Mosey back to Pavillion for Mary consisting of:

    20x J-Los, 20x Flutter Kicks, 20x Cockroach, 20x Wife Pleasers/10x Right Legged/10x Left Legged Wife Pleasers, 20x Plank Side-Steps(?)

    COT: Praying for all those traveling to see loved ones this holiday, Now I’m off to see a Mouse about some Star Wars or whatever.

    Happy and safe travels and hoping we all get some quality family time. Please keep in your hearts those that have lost loved ones and especially those that don’t have family or friends during this time – holidays are hard for the lonely and we should be mindful of those in our lives that may not have the blessings many of us do.

    Gobble Gobble, etc.

  • Triple Threat at The Foundry – from Fracsac

    Eight Veteran Pax showed up at the Foundry with the intent to lead. YHC attempted to inform the other seven of the Q sheet and how easy it is to use. It did not go well, and went something like this:

    YHC: Use the Q Sheet guys, it’s not hard.
    Tool: Shut Up!
    Kuch: Yeah, LVCC Rules! Who dares challenge me?
    Da Parish: I think this calls for a cage match!
    LVCC: Oh, it’s on!
    YHC: What the….????

    And so an epic battle to take the Q ensued, which seemed completely unnecessary. Glitterballs was the first to go down in what can only be described as a cloud of dust which coincidently looked like glitter. Saban called out that he would no doubt be in the championship round, but he suffered two losses, one coming from Glitterballs before he fell. Abacus optimistically calculated how he could win, but distracted himself by attempting to decipher his odds and went down like a bead on a metal rod when turned vertical. High Rise rose up to the challenge, then went back down, because I suspect that’s how he’s built. Da Parish was seen stretching well outside the designed protection area. Not really sure why he would want to be there, but hey, you do you right? That left YHC, Kuch and Tool standing. After taking a severe whooping from both, YHC yelled “No Mas!” which is weird, because I don’t speak Spanish and don’t really even know what it means but it worked and they backed off leaving me in third place. Kuch got a little dirty and pulled out the Claw which surprisingly took down Tool. I mean, the guy has a hardware store, how does he lose to a claw? Anyways, that’s how we ended up with the three 15 minute Q share. Kuch the winner, followed by Tool, then YHC third.

    Kuch took the pax around the track and to the open area for a warm up, then started with 8 count body builders just to remind the pax he was large and in charge. He did some other warmup stuff followed by 5 burpees OYO. People’s run to the Foundry for a couple minutes of Mary, then passed the Q to Tool.

    Tool assigned stations: There were 4 stations of various exercises such as pull ups, step ups, decline shoulder taps and burpees. Timer included lunges and squat jumps. There were 4 rounds, so it was changed up by Tool as he desired to show his dominance. Tool then informed YHC it was my turn, and he emphasized not to screw it up.

    10 Burpees OYO, as that seemed to be what the pax wanted. This was just to give myself some time to figure something out. I then did what I often do in these situations. I asked myself, “What would Triple Shift do?” So I gave the LVCC the gift of sore legs with a mosey to the open field for the genuflect lunge routine. 1 full genuflect followed by 2 lunges, then 2 genuflect and 4 lunges, etc. Continue up to 10 genuflect and 20 lunges. Triple Shift bailed me out again! Mosey back to the flag for COT.

    NMM

    The Foundry is alive and well, so if you’re looking for a fun and challenging Wednesday beat down, take a look at the Foundry,

    It was cold again this morning, 46 degrees with a cold wind making it feel like 40 degrees. It’s nice to have hurricane season behind us though, so I guess we should welcome it. At least it was dry.

    The Q sheet does need some love. Remember, we are an organization of leaders, not an organization with leaders. If you don’t step up and lead, you will slowly become a consumer. Don’t be a consumer, be a leader. You can Co Q with another pax if you would like, or take the whole thing. Sometimes pax need a little push, so feel free to give that gentle nudge, respectfully, to get others to step up.

    SYITG

  • A VQ Begins A 39th Trip Around the Sun – from Glitter Balls

    5:20am – 41 degrees. All but 5 of the cinder blocks are missing under the ramp.

    Off to a great start. Dispatch PAX to the Wisner Bridge cache and start setting up for VQ. Forget speaker.

    Putting the “V” in this “VQ” right off the bat.

    Let’s start while 2 heroic PAX are retrieving more blocks.

    The Thang:

    Warmup – 20x SSH, 20x IW, 15x Mountain Climbers, 15x Peter Parker, 1x “Get Cinder Blocks from Kuch’s Car”.

    Partner Sets –

    Set 1 – 50x Block Burpees, 100x Curls, 150x Rows – partner rifle carries block to top of ramp and back.

    Set 2 – 50x Block 8-Count Body-Builders, 100 Squats, 150 Block LBCs – partner runs to end of Museum landing and back.

    Set 3 – Both Partners together split 150 Step-ups, 200 1 Legged Wife Pleasers (w/ block).

    Mary – Skullcrushers, Heavy Mercury’s, Mountain Climbers, Flutter Kicks.

    6:15am – COT, Announcments, Intentions, Prayer, Fist Bumps.

    My 10th week of F3, my 10th week of Swolefest. To say this has been transformative is an understatement and I thank each an every man I’ve met and had push me over these 2.5 months time.

    Today was my birthday and I wanted to Q to kick off my last run of the 30’s strong, and as I said, begin a year wherein I walk into the doctor’s office at 40 and CHALLENGE them to test me!

    A big thank you to Kuch for always sending out that PM text to the LVCC and keeping us focused and engaged with each other. See ya’ll for my 11th Swolefest in 2 weeks, taking the family to go see the Mouse in Orlando for the holiday.

  • Pax on a rope – from Mahatma

    A cool crisp Autumn morning along the lake front of NOLA where 10 pax (none in yoga pants) showed up for a beatdown. Disclaimer given

    Head towards the field in front fountain
    Warm up
    X 10
    Mnt Man Poopers
    X 20
    SSH
    X5
    AbVagoda
    Grassgrabbers
    X5
    Fwd
    Back
    Arm Circle
    X10
    Good mornings

    YHC brought just enough rope for 10 pax – holding with 2 hands overhead we started at a walking pace then with a level of confidence picked it up to a slow mosey as we ascended the levee transitioning to an Indian run towards our destination that only YHC knew.

    Once arrived we dropped the rope and descended the levee lining up along the bottom.
    1771 – 1+7 up and over 7+1 up and over repeat with numbers ascending and descending now 2+6 up and over 6+2 continuing until there is a reverse order 7117 yet always added the total number of reps = 8
    V-Ups and Jump Squats
    So 1 VU + 7 JS then up and over 7 VP + 1 JS (or you could do 1JS + 7VU same thing). The reps change as outlined above always = 8
    When pax finished we did Mary until the 6 joined and finished through the reps YHC had on his mind.

    Then line up with the rope Indian run to the starting spot of the “H8”. 2 teams of 5 – race – as a group pax complete 5 hand release merkins run to the top of the levee cross over to center bear crawl across run down the other side to opposite side corner 5 more hand release merkins (these will be done at all corners) back up cross over bear crawl across the middle back down finishing HS merkins at the corners.

    YHC had planned for a looser punishment yet it was skipped (some may say b/c YHC was on the loosing team yet there was a plan).

    Align at the base of the levee – “7”
    6 merkins 1 double under then 5 merkins 2 double under so on.

    Now grab the rope for overhead mosey to the “house of pain” (this was our recovery)

    Partner up – YHC did a bad job of assigning a rotation yet we seemed to figure it out.
    Pull Ups
    Dips
    Incline Merkins
    Timer – run to top of levee 2 burpees run down

    Looking at the time YHC put in an old school “Okwata rite” – Quadrophilia! We only went 2 rounds which brought about some sad protest that YHC didn’t plan well enough for the full 4 minute effect…..this will be adjusted as arm circles won’t ever make a future beatdown of this YHC!

    COT – be aware as to “lost sheep”. Are we in the 99 who should be encouraging and praying for the 1 or are we at times the 1?

  • Okwata DMD – from Fracsac

    A cool Morning at Okwata, 57 degrees, slight wind. Perfect conditions!

    Q sheet was open at 8 pm, so YHC jumped on it.
    7 Pax in attendance with YHC, Rudy, Kuch, Ya Mom an Dem, Glitterballz, Cracklin, and Saban.

    Flag planted, disclaimer given, then mosey to the fountain, carioca around and circle up on the grass for the warmup. Regular warmup stuff.

    Mosey to the railing of the fountain for:
    Jack Webb Double Shots at the Barre! Oh Surge how we miss you.
    The air presses are done in the Peoples chair of the railing. Complete with 10 and 20.

    Mosey to the levee for Disperse Peoples Run!
    Last man sprint to front, yell disperse and an exercise. All pax run down levee, exercise x 3 then run back up. Continue until all pax got a disperse.

    At the H8! Location, time for some DirtyMacDeuce.
    4 rounds of 3 exercises x 12 reps, an arm, a leg, and a core. The lap in between each round was a Peoples run to top of Canal, across, and back down.
    Core sometimes consisted of burpees and 8 counts. Everyone loved it!

    End with a little Mary, then back to flag for CoT

    NMM

    -The LVCC is embracing the levee. The smiles were real. I’m pretty sure I’m invited back.
    -I think Hawgcycle would have been proud of our use of the levee. He would have joined us, but he had a commitment to another Pax, something about scheduling vacations or Dr appointments.
    -YHC called Skaters aka Apolo Ohno during the DMD then couldn’t remember how to do them. I was embarrassed Kuch had to demonstrate, until I saw some of the pax executing the movement. Since I’m a supportive Q there was no calling out any pax, but the internal laughter was tumultuous, trust me.
    -YHC is thinking how we can implement Karaoke in the Carioca in future Q’s. There are some things that just may you say…..hmmmm.

    Thanks for posting with me today.

    SYITG

  • Putting the 610 Back into The Stomp – from Hawgcycle

    Conditions: Partly Cloudy and 75 degrees. Humidity 88%. Wind 6 m/h from the SSE

    Pax: Abacus, Amnesty, Catfish, Cracklin’, Rudy, Saban, Tool, and YHC

    The Thang:
    • Traditional Bayou Route
    • 22 minutes out and 22 minutes back
    • 6 minutes of running. 1 minute of burpees and recovery. Repeat until you get back to the flag.
    • Seal the Deal

    NMM
    • The excitement was audible when I announced that we would be doing the traditional 610 Stomp workout.
    • Tool informed me that the 610 Stomp was rebranded as just The Stomp a few years ago. Remember when Radio Shack tried to just be The Shack? Hopefully we can learn from the mistakes of that once proud franchise. Like the TRS-80, the burpee is full of promise. Embrace it.
    • Amnesty was fired up after this workout. He and Tool were headed home to enter the next available Spartan Race, ironically, using a dial-up connection on Tool’s TRS-80.
    • Rudy and YHC were out in front to the turn-around. Rudy had informed YHC that he needed to slow down, because this was not a conversational pace. From that point on, YHC worked to keep that pace, knowing that Rudy would slow down, or at least stop talking.
    • I kid, I kid.
    • Saban was right there with us when we turned around, then he must have gotten spooked because he took off like a bat out of hell.
    • Catfish and Cracklin’ were right behind us talking about electron structures? Maybe I was hallucinating. It was muggy and we were running fairly fast, but I think they may have figured out Cold Fusion.
    • Much more productive than my conversation with Rudy, which centered around a large wart on my knee and the way it has changed in the past year.
    • Why did Saban take of so fast?

  • No Mama’s Pride? Surprise, Surprise – from Rudy

    Someone (won’t name names, except I already did) seems to be developing a reputation for skipping Qs. And I’d been looking forward to his Q – as he does seem to have a reputation for being an Angry Q when he does show up! Maybe one day soon….

    (Note: your humble IT coordinator resists the allegations that the failed Q signup is a technology problem. YHC believes this would represent a case of PICNIC.)

    So at 530, the 6 PAX (including a rollin’ in hot Hawg) got started with YHC making stuff up.

    Saban, Glitter Balls, Cheese Steak, Jingle Vader, Hawg and I – great mix of old school and new blood! In fact, YHC is absolutely thrilled to realize that GLITTER BALLS IS A TECH GUY! YHC HAS FOUND HIS REPLACEMENT! WOO HOO!!!

    The Thang:
    At the fountain, rotate through 3 rounds of Dips/Irkins/Derkins/Sit Ups/Step Ups with a timer running a lap around the fountain.

    Hawg wants some levee work – so up to the top, and over to the house of pain.

    1 pair down to the house for 5 pull ups each, bernie sanders back up. 1 pair down the levee for 10 squats, bernie sanders back up. 3rd pair just burpees up top. Rotate through each 3 times.

    Then just some forward/backward running up and over the levee for about 6 minutes just to kill some time.

    Back to the flag for some round robin Mary finishing spot on 615 with Cheese Steaks Leg Lift kinda cadence..

    COT: Yesterday, YHC’s church group talked at length about intentionality in our thoughts, words and actions, and how easy it is for us to lose that intentionality through the day when fighting off the gazillion daily distractions. Today, YHC asks for inspiration and guidance to retain that intentionality, and strive to be an example to those around me.

    Remember – H8! next week, then Convergence on the 22nd!