F3 New Orleans

Tag: Smooth

  • Rain down upon thee w/ Goats – from Goats in the Machine

    Pulled up to the stage just as a rain band began to pelt the Honda pilot. They lack of weekend hype gif had YHC concerned it may just be me against the elements. Suddenly the pax trickled in and the rain began to subside. I really wanted to see as the humidity returned, if a Goats Monday can be one of those que’s to gain F3 Thib lore.
    Let’s roll the tape………
    Warm-o-Rama
    The usuals coupled with one of my personal favorites, wille mays hays

    Thang 1
    The merkin mile- talk of a Cardinal mile next time cause he thought we said 45 merkins per quarter mile

    Thang 2 deck of death Ronnie style
    Aces are 10 burpees
    And each suit had an exercise of this choosing but….. he totally made up the rep count.
    All in all it was a ton of hand release merkins. It was bad and we were soaked

    Thang 3 game of 21’ deck of death Ronnie version.
    He basically dealt himself 21 and we did burpees and jump squats

    We all rounded it out with everyone chooses a round of Mary

    Cot and cuz prayed us out
    Very thankful for each and everyone of you! Goats out

  • 15’s & Release – from Hokie

    YHC finished hanging drywall on Saturday AM at 1100 and looked and saw a Q-less Renaissance on Sunday but would not HC

    YHC finished working at Charlie’s on Saturday PM at 2300 and looked and saw a still Q-less Renaissance on Sunday but still would not HC

    YHC got up at 0530 Sunday AM and looked and saw a still Q-less Renaissance on Sunday and decided to step up and HC

    As 0630 approached six pax, including Smooth, in from Spain; new pax member, Wapner; our N’antan, Fraq; PVC & MacGyver.

    We started with a disclaimer and welcome and Warmorama of SSH x 20, Slow Vigodas x 10 and grass grabbers x 15. While warming up 2 additional pax, Abacus & Vagabond, arrived.

    The THANG –

    15’s
    15 Burpess & 15 Mountain Climbers
    Then Mosey to Green box and
    15 American Hammers & 15 big Boi sit up

    Run back to NOMA

    repeat with round of 14’s 14 & 14 mosey to green box 14 & 14, mosey to NOMA

    Rinse and repeat for rounds of 13, 12, 11….

    At 0710 we gathered around “the bacon” for 25 “foot release” squats (squat to seated position and lift knees as high as possible) & 25 hand release merkins

    At 0714 we went up the stairs to “enjoy” Sunday Mornings against front wall of NOMA

    At 0715 we gathered for countarama, nameorama, announcements & prayer.

    Thank you for the opportunity to lead

  • Burpees Are Our Friend – from Jingle Vader

    Mosey to MOMA, with a sudden change with 10 burpees; arrive with 10 more burpees. Warm up: 29 ssh, 20 grass grabbers, 20 hillbillies, arm circles: 20 forward, 20 back, 20 overhead, 20 seal, 20 moroccan nightclub. End the warm-up with 10 more burpees.
    Thing 1: Burpee-looza Route 66 to the front of the park with a mosey between each lamppost; Merkin Route 66 on the way back with lunges (sorry, dudes) between each lamppost. More burpees while waiting for the six.
    Thing 2: Around the fountain, 10 box jumps OYO, 20 dips, 20 power ups right leg, 20 derkins, 20 power ups left leg.
    Mosey to the Peristyle for a warm-down: 20 dying cockroaches, 20 hello dollys and 10 Dr Ws. Close with 10 final burpees.
    So that was at least 106 burpees. MABA: Make America Burpee Again!

  • 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.

  • Sprints and Merkins

    On another glorious hot and muggy August morning, 11 pax arrived for what may possibly have been the last Danger Zone workout, and Smooth’s bon voyage before heading to the life of Tapas and Sangria. 

    After a quick disclaimer, we moseyed to the track for a warmup that consisted of:

    • SSH x 20
    • Squat jacks x 20
    • Windmills x 20
    • Grass grabbers x 15
    • High kicks 
    • Butt kicks
    • High knees

    The thang – 

    Pax were to make 4 laps (1 mile) around the track as fast as possible.   After each lap, pax were required to do 50 merkins each, totaling 200 merkins.  When finished the group did LBC’s and other core exercises waiting for the six.  

    Next on the agenda was a sprint beep test, which was initially planned to be done on the track, but a large group of runners were also on the track, so we shifted to the grass in the middle of the field.  

    YHC forgot to bring cones so we formed 2 points about 20 yards apart.   All pax lined up with the objective to sprint to the opposite “cone” before the sound of the beep.  Once the next beep would sound, the Pax would sprint back to the opposite side awaiting the next beep.  This continued while the time between beeps decreased.  If a pax was unable to make it back to the line before the beep, he would be eliminated and assume a plank position.  T-claps to Holy Grove and Jesus Juice for battling it out to the end with JJ taking the crown.  

    With about 5 minutes remaining, we circled up for some more core called out by the pax.  Exercises included Freddy Mercurys, LBCs, and a few others that I can’t remember.  Last but not least we finished up with a merkin ring of fire before heading back to the flag. 

    Circled up where intentions were offered for those battling cancer, Holy Grove’s father, Smooth’s impending move to Spain and giving thanks for our health and good fortunes.  

    Thank you for posting with me and the opportunity to lead. 

    SYITG!

  • Adios para ahora

    It was a typical summer Sunday morning in front of NOMA. We had our biggest showing yet at the Renaissance and it was the first time I q’d that wasn’t the stomp. All in all it went really well…even a little tougher than I originally thought. Started off with the disclaimer in Spanish and translated to English for those that took Latin in school.

    Warmup with a lap around noma and circled up for TARRAGONA (where I’ll be living)

    Tin snips, air squats, Russian twists, ranger merkins, Abe vigoda, gas pumps, intended to do one armed pickle pounders but turned into the normal ones, Nolan Ryan’s, and finished with angle grinders

    Then we partnered up and did bear crawl 1,2,3 (cumulative 100 merkins, 200 lbc, and 300 air squats while other person bear crawls to second tree and back). My neck is still a little sore.

    Lastly, everyone completed two rounds of what I call 3 x 5’s. Kept your same partner…one is running up and back lelong drive while the other goes through 5 smurf jacks, 5 merkins, and 5 crunchy frogs). Continue with that pattern until partner gets back.

    I’m very grateful to belong to such an awesome group. Best wishes to everyone! I look forward to seeing you all in the gloom 🇺🇸🇪🇸💪🏻👊🏻🏃‍♂️

  • It’s about that time for….

    A disclaimer? No, that’s just what we have to do at the beginning of these beatdowns.  So, with a disclaimer, we are off!

    Mosey to lawn in front of Loyola for warm up with a little help from my friends!

    • Alternating Open Gates IC X20
    • Imperial Walkers with help from Gideon IC X20
    • Kim Jong Uns aka Supreme Leaders IC X20’s
    • Low Slow Squats with help from Thumb Wars IC X20
    • Olivia Newton John’s IC X20 (brought these PAX-pleasers from the Fly Q)

    Nice job Triple Shift for suggesting Co-Q’s to newish PAX to help them get acclimated to leading.  I think it will pay off. 

    Mosey to bottom of Mountain for:

    Here it is…It’s been awhile…Yes it’s time for…Indian Run to top of Mountain!  PAX form 3 lines and up we go!  Can’t remember last time we did this at WPM.  6 floors, Incline run with sprints, 80 plus degrees with Heat Index in the 90’s.  We got this PAX!  Let’s GO!

    Ok.  That was tough. 

    At top, partner up for B.O.M.B.S. All below counts are cumulative.  PAX one runs down top ramp and back to top running backwards while PAX two completes exercises.  Flapjack till reps are complete.

    • 50 Burpees
    • 100 OH Press in People’s Chair
    • 150 Merkins
    • 200 Big Boy Sit-Ups  (had to modify these to 150 because they were taking some time)
    • 250 Squats (modified these to 200)

    Got some comments on mumblechatter about butt-burn from the Big Boy Sit-Ups.  I call that Character Building!  My job is done.

    Down stairs and mosey to Bench’s for:

    • Bulgarian Split Squats L IC X15
    • Dips IC X20
    • Bulgarian Split Squats R IC X15

    Time is running short.  Mosey back to flag for count-off, name-o-rama, intentions and prayer.

  • ARMAPALOOZA

    The Uptowner Q list was running low, so YHC jumped at a chance to give Hawg a break and tryout an unused Uptowner resource YHC has had his eye on for a while. Turns out, a no running beatdown is more of a challenge than this F3 neophyte imagined. YHC was honored to lead 13 men through the gloom for this experiment.

    Warmup x 20

    SSH, IW, Arm Circles (10 forward/10 back), Grass Grabbers, Plank Jacks, and Abe Vigodas. There was quite a bit of mumblechatter towards the end of the warmup by a PAX who will remain nameless to protect the guilty so YHC imposed a five-burpee penalty to maintain order. The offending PAX refused to clap during the burpees, which almost lead to another round of penalty burpees, but there was more work to be done so the group was spared.

    The Thang

    The PAX was instructed to grab a medium-sized rock and slowsey to the parking lot in front of the gym. YHC is a fan of Dora 1-2-3 and merkin ladders. The PAX partnered up for 100 curls, 200 overhead presses, and 300 air squats (modified from squat presses with rock after a round or two of an excruciating arm and shoulder workout). While PAX 1 completed the above exercises, PAX 2 bear crawled from the parking lot to the steps of the gym for a merkin ladder (one merkin at the base of the steps and adding a merkin for each step up, for a total of 35), then lunge walk back and switch with PAX 1. Tclaps to mmmBop and Amnesty for bear crawling through a rather large puddle without complaining (guess Amnesty learned his lesson after the penalty burpees). After completing the ARMAPOLOOZA workout, the PAX circled up for a three-minute ISI compliant squat.

    COT- Nam-a-rama, announcements, and prayers.

    Thank you F3 for another opportunity to lead. It’s never taken lightly and always an honor. Thanks to the PAX for participating in my experiment. Parts of this beatdown will be repeated at a future beatdown, but YHC will look to modify to strive for a full body workout with compound exercises.

  • Stomp #207 – Good Morning Burpees

    The Tuesday crowd at the Stomp has exploded recently. YHC saw an opportunity to take the Q and bring a little something extra to the AO. Since everyone loves Burpees, YHC knew that incorporating them in a way not done before would be received with joy! YHC was not disappointed!

    24 Pax posted to improve their running ability, and their endurance. But first a brief disclaimer, and a very quick warmup:

    Grass Grabbers IC x 10 followed by Arm Circles IC x 20

    Instructions were simple. Run as a group down the traditional Bayou St John route. Every time the Pax came across a person or group of people, we would call out “Good Morning!” If we received a “Good Morning” back, all did 5 Burpees. If no “Good Morning” was received, then 10 Burpees was coming our way. If the Pax attempted to prod for them to say it, the penalty was 15 Burpees.

    How many Burpees completed? There were approximately 10 stops for 5 Burpees and only 1 stop for 10 Burpees. The Pax covered around 4 miles, and many folks on the streets of NOLA were greeted with a kind gesture.

    Good Times had by all.

    COT for Count off, name-o-rama, announcements and intentions.

    Thanks for posting with me today, and for allowing me to be a part of such a great organization!

    SYITG!

  • Halfway to 70

    Can’t think of a better way to spend the day after my birthday than getting sweaty with a bunch of dudes.

    I never thought I would feel better at 35 than I did at 25. I owe it all to F3 and all of you guys for giving me a reason to wake up at 5AM and sweat my ass off. Big thanks to everyone that made it out to celebrate my birthday beatdown with me.

    Short jog to the Tulane sign and circled up.

    • 35 SSH
    • 15 Grass grabbers
    • 35 Mountain climbers
    • 15 Peter Parkers

    Mosey’d to the benches:

    • 35 Right leg step-ups
    • 20 Diamond derkins
    • 35 Left leg step-ups
    • 35 Dips
    • 20 Incline Merkins

    Mosey’d to the garage for the crowd favorite Indian Run all the way up.

    Once at the top of the mountain we split into pairs for some Dora. One person ran all the way to the bottom of the stairs and back up the other stairs while the partner did the following:

    • 50 Burpees
    • 100 Jump squats
    • 200 Shoulder taps

    Sang Kumbaya while we watched the sunrise and then mosey’d back to the flag for COT.