F3 New Orleans

Tag: Scantron

  • Your Burpees are Served

    Your Burpees are Served

    YHC was looking forward to the El Diablo Q, it’s a great addition to the week. 13 Pax posted for a solid beat down, but first the disclaimer followed by a mosey to the field for a warmup.

    • SSH IC x 31
    • HB IC x 20
    • Abe Vigodas IC x 10
    • Grass Grabbers IC x 10
    • Peter Parker IC x 20
    • Mountain Climbers IC x 20
    • Arm circles, IC x 24 total

    With the Warmup complete, time to get busy! EMOM style!

    • 10 Burpees x 10 minutes, the quicker you finish the more rest you get!

    Four Corners is next. Start at the corner of the Goal line and the end zone.

    • Catalina Wine Mixers IC x 10
    • Lunge walk 100 yards to next corner
    • Crunchy Frogs IC x 15
    • Bear Crawl 53.3 yards (160 feet) to next corner
    • Low Slow Squats IC x 20
    • Lunge Walk 100 yards to next corner
    • Merkins IC x 10 x 4 count
    • Bear Crawl 53.3 yards to starting point
    • Jump squats IC x 15

    Ring of Fire

    • Hold the Plank, 10 merkins each around the Ring, 5 merkins counted out loud, next Pax starts, hold the plank on completion of 10
    • Rinse and Repeat with Hand Release merkins

    Mary

    • Tin Snips
    • Dying Cockroach

    Mosey back to Flag for COT

    NMM

    • 100 burpees before 6 am is a pretty good accomplishment
    • YHC can never do EMOM alone, it’s good to be held accountable

    SYITG

  • Mothership Party at the Pumpkin Patch

    For the Q I sported a fancy, shiny gold uniform with a big nasty black wig, red headband / wristbands, plus converse tennie’s, and frankenstein tube socks.  I apologized to the pax for having to look at my sweaty ridiculousness for an hour.  Also wanna give credit to Medulla Oblongata for ideas in his Halloween backblast from 2018. I would note that many of us did not have power because Category 2 Zeta had just rolled through.

    After the disclaimer and rallying by the flags, the pax warmed up by the peristyle to 13 reps of SSH, peter parker, grass grabbers, windmill, arm circles, and some ol’ fashioned self-love.

    Moseyed to field aside NOMA to circle up for 8 PUMPKIN exercises, 31 reps apiece:

    P – plank jacks (1 is 1 in cadence)

    U – up/downs on your own (burpee without push-up)

    M – mountain climbers (in cadence, 2 count)

    P – power jacks (in cadence, 1 is 1, legs straight spread with both hands touching ground between legs, than jump up bringing legs together and spreading arms straight out to each side)

    K – kick squats (in cadence, squat then kick right, and vice versa, 2 is 1)

    I – imperial walkers (in cadence)

    N – Nolan Ryans (in cadence, 1 is 1)

    S – sit ups (on your own)

    Moseyed to pumpkin patch where pax picked their real pumpkin or cinder block coupon. Most of these pumpkins were big enough for a legit workout.

    Paired up for modified Dora:

    100x – pumpkin puller (flat on back, knees in air, place pumpkin overhead with arms outstretched on ground, and rotate outstretched arms to touch coupon to knees, then lower again to flat position); partner rifle carry coupon 35 yards to flag and broad jump over coupon 4x

    150x – pumpkin thruster; partner carry pumpkin to flag and then bear crawl around it 1x

    200x – pumpkin flutters (flat on back with pumpkin held straight out in bench press position, with flutter kick 2 is 1); partner carry pumpkin to flag and then do 4 kettle bell swings

    Moseyed back to great lawn for 2 rounds of sprint suicides with four cones, including 5 bobby hurley’s at each cone on 1st round, backpedaling on the return in all reps.

    Circled up at peristyle for Mary

    COT, share and prayer and naming of our lil’ FNG “Super Duper” Cooper Brunet. Triple Shift joined us after biking workout.

  • Pumpkin Party

    Pumpkin Party

    Seven pax rallied on NOMA apron for warmup. Two were wearing sandals. Frac was missed.

    Moseyed the tree line to/fro Carollton/Wisner doing 6×5 8-counts

    Tabata –  12 exercises 50 sec / 20 sec recover – using cinder blocks or pumpkins as coupons (not in order)

    • Situps with coupon raised over-head
    • Triceps
    • Curls
    • Thrusters
    • Flutters with rock
    • Al Gore with rock in rifle carry – hold entire time
    • Hand-walk around coupon in plank
    • Alternating toe taps
    • Bench press
    • Jump rope
    • Side squats with coupon
    • Kettle bells

    Mosey to rear for 6x Sunday Mornings

    Mosey to front for Mary

    COT, Prayer, Share

  • IS IT NOLAN ROBINSON OR NOLAN RICHARDSON???

    Door Dash was double booked as Q for The View and Rock City, which was not discovered until Sunday night. YHC agreed to cover the Rock City Q so the levee dwellers wouldn’t get short changed.  I can share the love with the levee dwellers next week when YHC is Q at The View.  YHC reflected on a recent beat down from the Northshore that came straight from the Exicon.  13 men braved the 72 degree morning with high humidity. 

    After the standard disclaimer, the PAX moseyed to the nearby football field for the following:   

    Warmup

    All in cadence: SSH x31, GG x15, MC x20, AC (10 forward/10 backwards), and Chinooks

    Thang

    After the warmup, the PAX moseyed to the rock pile to select a rock and was instructed to return to the nearside goal line for further instruction.  War Eagle confused the back line of the end zone with the goal line and was essentially lost in the end zone.  Totally understandable given he is a Bama fan. Bama is clearly confused as to where the goal line, end line, and side lines of the end zone are, as evidenced by Bama’s 2013 loss to Auburn in the Iron Bowl which left them out of contention for a third consecutive BCS Championship appearance.  I digress.  You can get the highlight here: https://www.youtube.com/watch?v=sLO2SmM9gPw

    Round 1

    YHC had the PAX count off by ones and twos just to make sure they could count to two since the Alabama native got lost in the end zone. The PAX was then instructed to pair up to complete 150 curls followed by 300 Big Boi Sit-ups.  PAX 1 began the exercises at the goal line while PAX 2 ran backwards to the 50 yard line, completed one Bobby Hurley, and sprinted back to the goal line and switched with PAX 1.  A DORA-style format.  A round of Mary was completed by the PAX who finished first, while waiting for everyone to complete. 

    Round 2

    Same format as above completing 150 Merkins and 300 Chest Presses.

    With four minutes to spare, the PAX returned their rocks and moseyed to the flag.  Approximately half of the groups completed Round 2, and the other half came close.  We will strive for full completion by all next time.

    COT: YHC noted he modified the “Nolan Robinson” workout form the Exicon. Hawg, who apparently has the Exicon and Lexicon memorized, was perplexed.  After much thought and debate, he realized it was the “Nola Richardson;” however, since YHC modified the workout, he believes the name should also be modified and stands by “Nolan Robinson” as true and correct!

    Announcements- the H8! is Thursday, but according to mumblechatter, Kuch would prefer to do yoga. 

    Intentions- gratitude, the recent senseless killing of a two year old, healing for the sick and injured, and protection for a local Army National Guard Unit whose one-year deployment began this week. Fast Tax’s son and a close friend of YHC are members of said Unit. It was an honor to lead such HIM, and I am grateful for the opportunity to step up and assist in a time of need.

  • 6 Year Anniversary (10-14-2020) – The Birdcage

    Woke up early to this beautiful, cool, dry morning to setup the field in front of Audubon Zoo with our F3 flags. Then I moseyed to our usual Birdcage COT spot to meet up with 45 other PAX to celebrate F3Nola’s 6 year anniversary. Before the disclaimer, I told the PAX that this is our actual anniversary date, and The Birdcage was our very first weekday AO. We then headed over to the field in front of Audubon Zoo with our warmup exercises in cadence. To honor our 6 year anniversary, we started the day with 6 burpees OYO.

    1.) SSHs x 20

    2.) Windmills x 10

    3.) Self Love x 10

    4.) Imperial Walkers x 20

    5.) Peter Parker, Parker Peter, MCs x 15

    We divided the PAX in 2 groups in the middle of the field. One group was facing the Zoo while the other was facing Magazine Street. Each group had their own marker to reach to (which was about 50 feet away).

    Round 1 – moseyed to the marker and did 10 hand release merkins. Then moseyed back to the middle of the field and went back out to marker to do 15 hand release merkins. Then moseyed back to the middle of the field and went back to the marker to finish off with 20 hand release merkins. Then converged back to the middle of the field to wait for the Six (SSHs until the Six was done).

    Round 2 – similar routine as round 1 except we did 10, 15, and 20 big boy situps.

    Round 3 – similar to round 1 except we did 10, 15, and 20 jump lunges. Also, instead of running, we were side hopping.

    Round 4 – similar to round 1 except we did 10, 15, and 20 leg raises.

    Round 5 – similar to round 3 except we did 10, 15, and 20 squats.

    Round 6 – similar to round 1 except we bear crawled to the marker and moseyed back to the middle of the field with 20, 40, and 60 overhead air presses in between.

    Round 7 – similar to round 6 except we bunny hopped to the marker and moseyed back to the middle of the field with 5, 10, and 15 burpees in between.

    At some point during the workout, we saw a shooting star with a crescent moon in the backgound.

    Round of Mary

    We did the following in cadence:

    1.) American Hammers x 20

    2.) LBCs x 20

    3.) Hello Dolly x 20

    4.) Low Country Crabs x 10 (Yankee’s lead)

    5.) Dying Cockroach x 20 (Hawgcycle’s lead)

    COT

    We finished the beatdown with COT. Announcements and prayers. Someone mentioned Bogey is buying for everyone who shows up at the Deutsches Haus tonight. We thank Sky Q for giving us the strength everyday so that we can do this on a regular basis. Always grateful to be out in the AM with the PAX and hopeful for many years of this.

    Few of us had some F2 coffee at PJ’s on Magazine. Always entertaining conversations with the PAX. SYITG

  • Coffee & Donuts (Birthday) Q

    Uptowner

    39 workouts
    39 seconds each (29 seconds on/10 seconds off, no other breaks)

    4 rounds of the following:
    Catalina Wine Mixers
    Wife Pleasers
    JLo’s
    Inch Worm Pushups
    Plank Jacks
    Leg Raises
    Shoulder Taps
    Squats
    Flutter Kicks
    Back Kicks (skip this on fourth round)

    All done to the backdrop of this playlist:

    This left us with about 18 minutes to play some Ultimate Frisbee. But not just any Ultimate. One where the Q got to make up rules as we went, including playing with two frisbees and anything else needed to give his team a slight edge. No one should have been shocked that the Q’s team won.

    Being my birthday and moved by the fact that the PAX presence was my present, I felt the favor must be returned. Fresh Coffee and Donuts were served after the prayer, and a good time was had by all.

  • Rock City 2020-10-05

    Nice cool morning with 10 PAX: Mahatma, Scantron, Jake from State Farm, Jingle Vader, War Eagle, Vagabond, Bogey, Rougarou, Catfish (Q).

    Moseyed to the rock area, grabbed rocks and circled up for SSH, Imperial Squat Walkers, On to faces for Plank Jacks and Peter Parker Peters. Back to feet for 8-counts to complete the warmup.

    Hiked over to the hill for 11s. One side burpees, other side Catalinas, with five thrusters on each pass over the top of the hill. Burned up a lot of time with this one.

    Moseyed back to the rock area. Grabbed some rock curls and did a rock-enhanced round of Failure to Launch (hold Al Gore position while holding rock, Q counts down, jump squat when countdown complete). Moved to sixes for flutter kicks, then back to feet for rock lunges (hold rock while doing lunges). Back to flag for COT.