F3 New Orleans

Tag: Sphinxter

  • Broken Metronome @Mothership

    Mosey down Dreyfous, around the Great Lawn, back on Dreyfous and over the bridge to the Anseman Oak for warmup:

    • SSH
    • Pagodas
    • Grass Grabbers
    • Batwing
    • Imperial Walkers
    • Hill Billys

    Mosey to Solomon Place Path then, bear crawl to Allard Blvd path. LBCs to wait for six.

    Crab Walk to Sherwood Forest Drive path. LBCs to wait for six.

    Lunge walk to corner of Carrollton Ave and City Park Ave.

    Mosey to Dreyfous Meadow for:

    • Dying Cockroaches
    • Real Freddy Mercs
    • Merkins
    • Imperial Walkers
    • LBCs
    • Flutter Kicks

    Mosey to Great for:

    • Dying Cockroaches
    • Real Freddy Mercs
    • Merkins
    • Imperial Walkers
    • LBCs
    • Flutter Kicks
    • Supermans

    One round of Mary Fire

    Mosey back to circle of trust

    Count-off, Name-O-Rama, Intentions, and quick reflection on words attributed to Michelangelo: “The sculpture is already complete within the marble block before I start my work. It is already there, I just have to chisel away the superfluous material.” For me, F3 is a tool for this, and for sculpting ourselves physically and mentally. Chipping away at what doesn’t fit. Supporting each other and building our guardrails. Also reflection about my two kids, 6 and 4, and their intense sincerity. We are born sincere, though it can get lost as we age and get a bit more defensive. We can and should re-find it and nurture it.

  • Opportunity Q

    Today’s Q-less AO provided someone an opportunity. As luck would have it, I took it. Perhaps feeling guilty of “fartsacking” it last week, perhaps knowing I haven’t seen the Q sheet since June…a quick “I’ll take it” at 5:31 and we were off..

    Disclaimer and mosey to the Kickball field in front of the Zoo for the warmup: SSH X 20, Hillbilly X 20, Mountain Climbers X 20, Peter Parker X 20

    The Thang Part 1:

    Mosey to the front of Zoo staring down the driveway towards Magazine St.

    Complete a lap of the driveway in a figure eight manner, forward run on the downtown side of the driveway, complete 10 burpees on the way down, backwards run on the uptown side of the driveway, complete 10 squats on the way back. Rinse and repeat for 15 minutes. Most of us completed 3 laps, some 4.

    Part 2:

    Grab some bench at the front of the Zoo…Right Leg Step Up X 15, LLSU X 15, 10 Incline Merkins OYO, Right Leg Power Up X 15, LLPU X 15, 10 Decline Merkins OYO, Bulgarian Split Squat (Right Leg) X 15, BSS (Left Leg) X 15, 10 Wide Merkins OYO

    Next we gathered for some Mary.

    LBC X 25, Flutter Kick X 25, Dying CockRoach X 25…Short Jog

    Real Freddie Mercury X 25, Nolan Ryan X 15, Sandy Koufax X 15, Jog to the Kickball Field

    Part 3:

    Merkin Ring of Fire…10 reps (ring of fire begins on 5)…3 total rounds.

    Back to the flag for Count-o-rama, Name-o-rama, announcements and intentions.

    Announcements: Q-Source Tuesday at the Felipes near Tulane. 7pm pre-discussion gathering, 730 discussion…check Mumblechatter for Zoom info. Also, on Tuesday the 18th the Q Source Meetup will involve a run with the 504th running group. Check Mumblechatter for details. TClaps to those who joined the meetup with Black Men Run and Son of a Saint on Saturday. Hoping to hear about more opportunities with BMR and SOAS in the future.

    Intentions: Continue to strive to be the best version of yourself everyday. Your community needs you…especially now. Special prayers for school leaders, educators, support staff, parents, and students as we all embark on this school year. I can’t even think of words to articulate the challenges that I know the families in our city (and beyond) will face in the coming weeks as school starts. School provides so much more than just curriculum and academic/technical training. For many of our students, the school building is the most consistent and supportive place they’ve known, a place for meals, a place for friendship, a place to be encouraged to “become the best version of themselves”…all that beyond the academic/technical learning. Let’s all pray that for the sake of that (in addition to a 160,000 and counting other reasons)…we get some flattening of the curve as quickly as possible.

  • Jinglefishes (Mothership 2020-08-08)

    Another balmy morning at the Mothership with 9 PAX: Moana, Sphinxter, Snooze, Fracsac, Rudy, Dry Socket, Machete (FNG), Heisenberg, and Catfish (Q).

    Started on the Great Lawn with some Abe Vigodas and Grass Grabbers. Then got in a little SSH, then arm circles, overhead claps, then seal claps. Moved to faces for peter parkers, shoulder taps, plank jacks, and a nice plank hold. Got back to feet to round out the warmup with 8-count bodybuilders.

    Lined up at south end of lawn for some Killer Bs (bear crawl, broad jumps burpees). PAX bear crawled 3 tree lengths, then broad jumped back, stopping to do 3 burpees after each 5 broad jumps. After first round, moved to sixes for flutter kicks and dying roaches. Did another round of Killer Bs, then to six for penguins and LBCs. Did a third round of Killer Bs, then to sixes for V-ups and Freddie Mercury.

    Crossed the street to the benches. Did a round of Back Webbs (decline merkins and Y-ups). Hit the benches for bulgarian split squats (one set each leg in cadence), box jumps, and dips. Added some box jumps for good measure, then did a round of Leg Webbs (Squat / Bonnie Blairs with 1:2 ratio like a Jack Webb).

    Moved to peristyle for calf raises. Then moved to monkey humpers, then donkey kicks. Did a bear crawl lap around the peristyle to rest the legs, then handstand presses. Got in some more Mary with tin snips, then a round of nickels and dimes (5 burpees, 10 hand release merkins in a minute).

    Back to flag for COT.

  • Kicking off the week with a Cooper.

    It was a surprisingly cool muggy morning at the skinny. Despite constant badgering from Angie, self appointed Q hole, Peaches was up and ready for his first Covid times Q.
    10 total pax
    Moana, Wipeout, Chowda, Sphinxster, L wire, Mariah, Moist, Bones, Peaches

    Warm up

    Side straddle hop x 20
    Peter Parker x 15
    Imperial walker squat x 15
    Nolan Ryan x 15

    Short mosey to the pavilion

    Thang

    Cooper
    Substitute V ups for Burpies
    10 V ups 10 merkins 10 squats
    Run loop to track and back to pavilion
    9 of each exercise and so on to 1

    4 corners with animal walks in between.
    Bulgarian split lunge x 5 each leg
    Bear walk
    Peter Parker x 5 each leg
    Crab crawl
    J lo x 5 each side
    Bear walk
    Dips x 20

    Mary
    Guest Q around the circle.
    Penguins x 15
    LBC x 20
    Hello Dolly x 20
    American hammer x 20
    Arm circles x 20
    Merkins x 20

    Mosey back to the flag

    Announcements: Gnarly Nutria
    Prayer
    Out

    I’ll be in Maine until the 17th. I will do my part and eat a lobster for everyone of y’all.

    Thanks for coming out.

    🍑s

  • Bringing the Thunder

    13 PAX braved the feels like temp of 93 degrees and the threat of storms this morning at the Birdcage. We were lucky to avoid the torrential downpours that immediately followed our COT, and I thoroughly kicked my own ass during this beatdown. Hats off to my fellow F3 brothers who pushed me to the brink today.

    The Warmup…Short Mosey to an Open Field (not the best idea surrounded by lightning, but what the heck), SSH X 20, Windmill X 10, Imperial Walkers X 20, Grassgrabbers X 10, Imperial Walkers X 20, Mountain Climbers X 20, Peter Parkers X 20.

    Short socially distanced mosey to the Zoo parking lot where we began a routine of Some Merkins, Core, Legs, Run around the parking lot…Repeat

    1. Merkins X 11 IC, LBC X 20 IC, Squats X 20 OYO, Run a lap
    2. Merkins X 12 IC, Dying Cockroach X 20 IC, Bonnie Blair X 20 OYO, Run a lap
    3. Merkins X 13 IC, Real Freddie Mercury X 20 IC, Imp Walker Squat X 20 OYO, Run
    4. Merkins X 14 IC, Flutterkicks X 20 IC, Side Lunge (10 each side) X 20 OYO, Run.

    The original plan was to repeat this with some variation on rep count, but the ominous skies provoked a Mosey back near the shelter. It was there, in honor of the conditions that we summoned Captain Thor.

    • The Captain Thor: Exercise OYO, but start as a group at the beginning of each round.
    • 1 Big Boy Sit Up, 4 American Hammer (2 is 1), 5 Merkins,
    • 2 BBSU, 8 AH, 5 Merkins
    • 3 BBSU, 12 AH, 5 Merks
    • 4, 16, 5
    • 5, 20, 5
    • 6, 24, 5
    • 7, 28, 5
    • 8, 32, 5

    With a little over 5 minutes left I called on some old fashioned burpees.

    • As many Burpees as you can in 30 seconds, followed by 1 minute of rest X 2
    • As many Burpees as you can in 20 seconds, followed by 1 minute of rest X 2

    Back to the flag, 30 seconds of plank until time. Count o Rama, Name o Rama, Soc Dist BOM and COT.

    Thanks again for providing me the opportunity to lead. I swear every Q I’ve had I end up doing more than I bargained for, and more than I thought myself capable of. I guess that’s the thing about Leading…you dig into yourself in a way that you didn’t think possible. So, it should stand to reason that stepping up to lead in our community (no matter how small) will afford us the same opportunity…finding out just how much you have inside of you, and realizing there’s a lot more than meets the eye. As we all reflect, discuss, and reflect some more about the current circumstances I just urge us to keep prepping ourselves by becoming the best version of ourselves everyday. The chance to rise to the occasion will present itself, and when it does…How will it find you?

    Thanks and see you in the gloom.