F3 New Orleans

Tag: Saban

  • Old School 610 for World Burpee Day – from Rudy

    12 Runners and 3 Ruckers showed up for a traditional 610 Stomp for World Burpee Day.

    We all know the drill. Traditional route up and back along the bayou. 6 minute run, 10 burpees. Repeat ad nauseum. Finish with your 6th set of burpees back at the real flag (an infrequent sighting at the Stomp these days). OYO Stretching to loosen up the legs.

    15 x 60 burpees: way to go PAX, we contributed 900 burpees to the overall world total!

    Good to see Screwtop back in the gloom. Good reminder to all of us to keep re-EH’ing our friends who may have fallen off the wagon.

  • Okwata 2021-09-16 – from Catfish

    Lovely damp Okwata morning with 14 PAX. Started by moseying over to the fountain with some high knees, butt kicks, side steps, and karaoke to get the blood flowing. Moved to lawn in front of fountain for Abe Vigoda, Grass Grabbers, and 8-counts x20. Moved to faces for Peter Parker Peters x20, Plank Jacks x20, Shoulder Taps x20, and Catalinas x20.

    On to House of Pain for a quick quarter Murph, then to the levee for some 11s. Exercises were Dr. Ws on one end, 8-counts on the other. PAX ran backwards up the levee, then stopped in the middle for 5 jump squats whenever crossing the top. Fun. Got about halfway through then called it because time was a-wastin’.

    Moved to lake area for three rounds of 12 EMOM burpees. Back to flag for CoT.

    Announcements – Dulac cleanup this weekend, stay tuned to #ida-recovery Slack group for details.

  • Big Bro’s Birthday Beatdown – from Snooze

    11 PAX showed up in the humid gloom to celebrate a resounding Saints victory and get our swole on. In addition to celebrating a Saints win, I am also celebrating my older brother’s 43rd birthday today. I’ve been EH-ing him for a while now without success. I was hopeful that a beatdown inspired by his birthday might be the extra bit of guilt needed to finally coerce him into the gloom. Sadly, because he was overserved in Jacksonville celebrating the Saints win in person, my brother was not present for an FNG birthday beatdown. No matter, the EH-ing and the birthday inspired show must go on…

    Warmup
    SSHs x 20
    Imperial Walkers x 15
    Arm circles x 10 (both directions)
    Windmills x 10
    Grass grabbers x 10
    8-count bodybuilders x 10

    The Thang

    My brother was born on 09/13/1978, so we celebrated with a birthday-inspired Tabata block beatdown. 4 rounds of 9 exercises — 43 seconds of work with 13 seconds of rest between exercises – all while rocking out to some of 1978’s greatest hits!

    1. Blockees
    2. Curls
    3. Goblet Squats
    4. Alternating hand block merkins
    5. Overhead Press
    6. Block lunges
    7. Derkins
    8. Skull crushers
    9. Thrusters

    All you need to know about how this went can be appropriately summed up by Catfish’s post-beatdown message on the LVCC GroupMe: “good lord that was fun! Save that one so we can do it again soon!” Ummm, fun… sure…

    We finished up with some dealer’s choice Mary: Freddy Mercuries x 20, Box Cutters x 20, J-Lo’s x 20, and Flutter Kicks x 21.

    Closed things out with COT and special intentions for all those dealing with loss following Hurricane Ida. Thanks for the opportunity to lead.

  • No, Not Doing That – from Rev Sox

    YHC arrived at 5:15am to pray and Q for his first beatdown at the Foundry. While he prayed alone with no one else present at 5:15, he is confident the Birdcage will show up in numbers to pray next Wednesday at 5:15.

    5:30 and time to start, so YHC presents the disclaimer and begins the mosey to the exercise equipment that he thinks are the center of the Foundry. The Pax arrives at the exercise equipment but is told to circle up in the grass at the side. Much mumblechatter begins as the Pax is led into the grass. Grass is long and wet and scary in City Park but it will only get worse. Time for the warm-up.

    The Warm-Up
    SSH – 28 in honor of the Yankees’ 11 game win streak in their pursuit of WS 28
    Shoulder taps – 20
    Grass grabbers – 10
    Arm circles, in reverse, seal claps, overhead claps, and Moroccan Nightclub – 10 each and don’t put your arms down from start to stop

    The Thang
    YHC has never worked out at the Foundry. YHC didn’t know that the Foundry avoids the grass in the middle of the track. YHC didn’t know the grass would be so long and there would be so much mumblechatter about the snakes and spiders. YHC kept his head up and continued with his plan through the complaints. YHC felt like Rudy with some many people complaining about his idea.

    PAX completed the SLAM through the knee high wet grass in the middle of the track. What is the SLAM? Glad you asked. The SLAM is 2 Squats, 2 Lunge steps, 2 American Hammers, and 2 Merkins for each round. Add 2 more reps for each new round. The Pax was to travel from the side of the track near the exercise equipment until the Pax made it to the track on the opposite side, but the Pax ran into a fence in the middle of the field. YHC was hoping for 10 rounds of SLAM, but the fence stopped us after 7 as the Pax made it to the round of 14 reps.

    At the announcement of the SLAM, YHC had something he had never experienced before while leading an F3 workout. A Pax member who will not be named simply declared – “no, I’m not doing that. I was bit by a spider at Okwata and I am not sitting or doing merkins in that grass.” Thankfully the rest of the Pax endured the tall grass without a single spider or snake encounter.

    Republicans vs. Democrats
    In honor of politicians who hang on too long, the Pax broke up into two teams of Rs vs Ds. We competed to see which team could dead man hang the longest from the monkey bars. While one Pax on each team was hanging, the rest held plank or Al Gore. Once you drop, you are replaced by the man behind you until everyone on your team hangs once. The Republicans won a narrow battle hanging on longer than the Democrats.

    Circle of Fire
    Circle up and hold Al Gore and do 8 burpees around the circle, Round two is 10 merkins while holding a plank.

    Pull-ups and stuff
    Pax broke up into 4 groups of 2 and 1 group of 3. The count was 10 pull-ups. The other stations: rows, step-ups, Rocky Balboas, and Big Boy Sit-Ups. One trip around and then it’s time to get back.

    The Cool Down
    Mosey back to the Flag

    COT
    Count, Name-O-Rama, Announcement, and Prayer

    Thanks for allowing me the privilege of leading the Foundry and a special thanks for following me into the tall grass.

  • A New Old Route – from Kuch

    YHC took the Stomp yesterday for an injured Snooze, who fell victim to the streets of New Orleans during a Rudy Q the week before. Some may blame the street; I choose to blame Rudy.

    YHC promised “something cool” in the LVCC groupme, and then was immediately forced to actually think of something cool. Cart, horse… as long as they all get there.

    The “something cool” ended up being running the old route down Marconi toward the Lake, but on the newly completed running path. The running path is great, and the faster guys should be able to make it all the way to Lakeshore Drive and back along its protected boundaries. This beats the hell out of running down Marconi in the dark, under the tree cover, with little shoulder and cars going 40.

    As the Site Q for the Stomp, YHC would make this the official new route, but I’m sure that would have the opposite effect, as a cascade of Q’s show up just to let me know that I am definitely not the boss of them (or anyone else for that matter). So for now, let’s just say it’s one of the available options.

    We went 20 out, 20 back, and a few minutes of stretching. We were joined by Pop Tart’s pup, who has since unofficially been named Pup Tart. Credit to Saban on that one.

    Pothole joined us as well, although he still needs to register on the site. T-claps to him regardless: he started 2 weeks ago and has hardly missed a workout. Pretty impressive.

    We gave thanks and remembered those who are struggling. As always, this group is one of the many things YHC is truly thankful to have found.

  • My Friend aNDy – from Rudy

    YHC brought his friend, aNDy, and a playlist out to Swolefest to start the week off right

    16 PAX circled up in the gloom. That was a bit more than YHC had expected, so I went digging under LCM to find a “friend” for aNDy: the “Block-and-a-half” that the Swolefest guys seem to either Love or Hate (depends on who you ask).

    Quick warmup with some stretching, SSH, IW, and Peter Parkers. Then we’ll get jiggy with it…

    The Thang:

    First, introduce our two friends. Mall Cop and Cracklin’ generously volunteered to be guinea pigs. They were instructed to lift our friends above their heads (no elbow locking!). Now the PAX were informed that those two coupons were not to come below eye level for the rest of the workout, or there would be burpees. So Mall Cop and Cracklin’ continued to hold them up high while YHC slowly explained the rest of the workout.

    First, lets start the playlist:

    Amnesty: I hope this one was a bit more acceptable than the last one (though 80s classic rock only made one appearance via INXS).

    Tabata workout. 10 exercises. 45 seconds on, 15 seconds rest/transition. Repeat 3 times. Alternate arm (thrusters, curls, rows, merkins, dips) with core/legs (situps, LBT, Flutter Kicks, Lunges, Step Ups). PAX better pay attention to the two in the center and make sure they aren’t drooping. If they are – get out there and take the coupon and keep it up in the air. Or Burpees.

    Lets Go. Mall Cop and Cracklin’ were already ready for relief by the time YHC finished explaining.

    Belloq and Triple engaged in a series of “I can do better than that” with the coupons. One arm. One finger. Whatever. Baywatch took immense joy proudly holding aNDy way up high. Kuch and PopTart were unshakeable as they just stood there saying “what, is this supposed to be hard?” Saban, as usual, had his way with the Irish block. I never did like that guy. I think I heard Pothole saying “Who the heck is this guy?” Nice to meet you too! YHC, on the other hand), struggled and needed a rescue from War Eagle to save the day.

    Much to my surprise – the PAX quickly figured out that the best way to handle this was to actively step up to relieve the coupon holders, rather than waiting for the holders to cry out for help. Nicely done – each tabata break, half the circle was rushing forward to take another turn at holding.

    Tabata done, circle up for an Al Gore/Monkey Humper ring of fire (2x) while the PAX kept the coupons up high, refusing to fall for the Rudy trick of waiting for them to drop the coupon prematurely. At last, nearing the end – Rudy (HONESTLY) called it, and the coupons were gently placed on the ground.

    NICE WORK – NO PENALTY BURPEES. So 10 Burpees OYO anyway.

    Thumb War, Walleye, Backed Up took us home with last round of Marys (Box Cutters, Freddie Mercury and J Los).

    Finished with our COT. Plenty of announcements- they are in email and mumble chatter. Plenty of intentions (especially for sick PAX and relatives). Then War Eagle took us home, asking God to guide, inspire and lead us forward into the week.

  • Your Krewe is Always Backing you Up! – from Sea Man

    Ahab had his whale! But he was alone! Today we had a krewe show up to avenge our friends death to the man eating jaguar shark of Lake Ponchetrain! Today 15 brave, strapping, and strong men jumped into the water to avenge our lost pax! A 4x increase over last week!

    We searched for the man eater at all levels and went up and down the ladder!
    Laps of 25M, 50M, 75M, 100M, 75M, 50M, and 25M. Between each lap the pax did Squats and Flutter kicks of increasing reps.

    After an arduous search we spent some time with a lap of Shuffle Board (10lbs weight moved only underwater to and fro 50m)

    With time left we proceeded to end the. morning with Ring of Fire. Two 10lbs weights moving around the circle in opposite directions, 10 reps each arm. Once complete Pax continued to tread water passing the medicine ball around.

    One FNG called Sheep’s Head!

    As sight Q I think all future FNG’s at Zissou should be named after fish.

  • Disclaimers Start at 5:29 – from Belloq

    Arriving early to Pontiff for my 1 mile warm-up run, I was trying to recall how I was assigned the Q for the day at El Diablo. Don’t remember signing up, just getting an invite on my calendar. Oh well, time to lead…Not knowing how many would arrive, I thought through several scenarios. As my run came to an end, I was happy to see 7 men stretching and preparing for a challenge and all pre-planned scenarios went right out the window.
    The time was 5:29 and I gave the disclaimer. 5:30 strikes and RevSox arrives as I give the direction to mosey to the rock pile. He begins to mention the missing disclaimer which I pointed out was done in such a way to maximize out time working out.

    Gave direction to circle up on me by rock pile to begin warm-up

    Warm-up
    15 8-count bodybuilders to get the blood pumping
    Arm Circuit (15 Arm Circles Front and Back, 20 Seal Claps, 20 Overhead Press, 20 Overhead Claps, 15 Moroccan Nigh Club)
    31 SSH
    3 rounds of Ring of Fire (Merkins to Monkey Humpers to Bonnie Blairs (2-is-1)
    Mosey to the Mound

    The Thang
    7’s
    Start on track side go to top, do 5 lunges both legs (i.e. 2-is-1), other side 6 8-count body builders, back to top for 5 lunges both legs, to track for 1 big boy sit-up…repeat with 5 8-counts and 2 big boy sit ups…etc

    Moseyed back to rock pile for Mary.
    5 Minutes of Core —30 seconds Halos Clockwise, 30 Seconds Halos Counter Clockwise, 1 Minute Corkscrew (reverse crunch with a twist), 1 Minute Dynamic Plank, 1 Minute Chainsaw, 1 Minute Slow, Controlled Big Boy Sit ups

    Followed with 10 8-count cinnamon toast crunches (1-2 Crunch, 3-4 Twist Right, 5-6 Crunch, 7-8 Twist Left).

    Moseyed back to flag for COT, Announcements, Intentions and Prayer.

    Always an honor to lead am F3 workout. 9 Total PAX for the workout.

  • RIP to a Block Named Blayne – from Catfish

    Big day at the mountain, starting with 8-counts at the shelter. Moseyed to the southern side of the mountain for 5 mins of EMOM burpees.

    Moseyed up to the peak for a nice wall-site leg-a-thon. Wall sat with overhead claps, then jump squats. Back to wall sit for seal claps, then monkey humpers. Back to wall sits and moroccan night clubs.

    Moseyed down the south side, then to the block place. Grabbed blocks and paired off for a Dora 1-2-3 with 100 thrusters, 200 merkins, and 300 curls. Didn’t quite finish, because needed some time for the Bitch Block Sacrifice. The Q gave a few words, the Bitch Block was named Blayne (who is a bitch, according to the inscription at the top of the mountain), and then Blayne was crushed to pieces and his remains tossed into Bayou St. John. Pour one out for Blayne, what a bitch. Did a final round of man-makers (in cadence) and replaced the (non-bitch) blocks in the spot.

    Moseyed back to the path to the shelter. Indian run back, then did some Sister Mary Catherines to seal the deal and bring in the rain. Under the shelter for CoT.

  • My Wedding Was Da BOMBS – from Da Parish

    Nothing like a last minute Q volunteering to get the creative juices flowing. YHC, hadn’t paid back to F3 in a while; so here was his opportunity. He had also Fart Sacked his birthday/wedding anniversary Q and needed to make up for it.
    W/U
    – SSH x 38
    – AC
    – MC
    – PP
    – PP

    Mosey over to the Popp Fountain and Arbor Room. When we arrived, the gates were locked. I asked the PAX if they were interested in a little B&E to which everyone agreed that was a bad idea. The parking lot would have to do. The Arbor Room was home to my wedding reception. Since it was not built yet, the M & I chose it based on drawings. The plan was that we did not want to get married where any of our siblings or cousins were married. This nearly resulted in a destination wedding and/or converting to another religion. (We have a lot of family). We were able to find St. Mary’s Assumption Catholic Church and the City Park Arbor Room to accommodate our 500+ wedding guest. With that much fun loving friends & family, having fun was not difficult. In honor of the day My Most said “I do”, lets get in some BOMBS.

    – Burbees x 5
    – Overhead Claps x 10
    – Merkins x 15
    – Burbees x 20
    – Squats x 30
    If/when you finish before the 6, begin SBMOB until the 6 finishes his BOMBS.

    Mosey to the Magnolia Rugby Pitch. The M & I actually had a 18 month engagement since my brother was deployed to Afghanistan. Since she has worn her engagement ring for 11 years, let’s do some 11’s to celebrate “kicking off” our life together.

    Perform an 11 w/ Merkins and Monkey Humpers running across the pitch in between.
    If/when you finish before the Q, get in some wife pleasers.

    Mosey back to the Flag for COT and BBOM.
    Thank you for celebrating my anniversary about a month late.