F3 New Orleans

Tag: Squints

  • It’s the C.L.I.M.B. – from Squints

    Warmarama
    1. SSH x 25
    2. Overhead Claps x 25
    3. Moroccan Nightclubs x 25
    4. Mountain Climbers x 25
    5. Shoulder Taps x 25

    C.L.I.M.B.
    • 50 Carolina Dry Docks (Push Up, Head Touch Ground)
    • 50 Lunges (2 = 1)
    • 150 Imperial Walkers (2 = 1)
    • 200 Mountain Climbers (2 = 1)
    • 150 Burpees

    MARY TIME
    • V-Ups
    • Dying Cockroaches
    • (Mayhem called out an exercise here and it happened so fast that I can’t recall it. Next time!)
    • Plank
    • J-Lo’s
    • Freddy Mercury’s

    COT
    • Countarama
    • Namarama
    • Announcements
    • Prayer

  • QThighs (champ) v QThumbWar (challenger) – from Mahatma

    The date Friday 8/16
    The place Pontiff Playground – Metry LA
    The event Thighs from the OG vs ThumbWar from parts of Lakeview and Metry

    YHC wanted to get out early in case there were any pre bout instructions – the bullpen was dark except a lone silhouette planting a flag emerging quickly with an enthusiastic smile of pinewood ready for the battle. Then coming off the field ThumbWar with a determined look of a well trained challenger. YHC checked his watch with only 5 minutes there was just a handful of Pax and still no Thighs, yet within a minute the bullpen was crawling with Pax like ants on a misplaced foot at Okwata!

    At 5:29 YHC suggested some general etiquette to help ensure the instructions were heard…..limit the “jaw jacking” or “jack jawing” the MS translation of Handgranada.

    After quick disclaimer we were off on a Mosey to the rock pile. 3 minute warm up
    SSH
    Side Lunge
    Mnt Man Poopers
    Shoulder Taps

    Round 1 ThumbWar – had pax team up and grap a medium rock then head to the field.
    With cones in place some sort of Dora

    Round 2 Thighs was still reminiscing over the Olympics to which we did a variation of exercises to each letter x 10 then x 5

    Round 3 ThumbWar it’s a “core focus” hop stop exercise crawl stop exercise length of field – rinse and repeat

    Round 4 Thighs (this is where I think the Pax was a bit unhinged in following instructions) still with a Olympics focus -sprint in place
    -back stroke
    -karate kick
    -merkin boxing

    Time called with 4 minutes left YHC attempted a 1 minutes bonus round to ensure if there was a potential for a draw this may leave a lasting impression….so what do we get “stretching”!

    On to COT – the vote wasn’t close 17-3, yet 3 of the 17 (RougaRou, Scantron and TripleShift) didn’t even participate but must have seen the action from their NOTs vantage point to emphasis there is still no repeat winner. Congrats to the new champ ThumbWar and much respect to Thighs for showing up in hostile territory with no OG support.

    Next up ThumbWar vs Angie’s List 9/13 at WolfPack Mnt

  • Slam Ball Space Invaders – from Squints

    Mosey on over to the Mardi Gras Fountain.
    Warmups:
    • SSH x 20
    • Grass Grabbers x 10
    • Abe Vigodas x 10
    • High Knees Across the Lot
    • Arm Circles Forward x 10
    • Arm Circles Reverse x 10
    • Seal Claps x 10
    • Overhead Claps x 10
    • Side Steps Across the Lot
    • Mountain Climbers x 10
    • Shoulder Taps x 10

    Thang #1: A Game of Space Invaders with the Slam Ball
    In front of the Mardi Gras Fountain, the invaders lined up in formation, ready to battle the space debris with their trusty 50lbs slam balls. The game kicked off with a stellar challenge—2 reps per maneuver for Round 1:
    • 2 WW3 Situps (rest of the PAX doing big boy situps)
    • 2 Overhead Slam Ball Squats (rest of the PAX doing squats)
    • 2 Slam Ball Burpees (rest of the PAX doing burpees)
    • 2 Slam Ball American Hammers (rest of the PAX doing American Hammers)
    • 2 Slam Ball Lunges (rest of the PAX doing lunges)
    As the clock ticked down, Round 2 initiated, intensifying with a rep count of 4 for the same exercises.
    Since no one was eliminated from the game this week, we’ll continue the challenge next time with Round 5, ramping up to a rep count of 10.

    Thang #2: Slam Ball Tosses Around the Fountain
    In this exercise, the timer was set for one PAX member to toss the slam ball around the fountain for ¼ of the distance and sprint the remaining ¾.
    The exercises for the rest of the PAX included:
    • Incline Merkins
    • Resting Chair with Shoulder Press
    • Y’s
    • Rotator Cuff Side Planks

    Mosey back to the flag for the COT. Thank you to all for coming out this morning in the gloom!

  • Viscous Circle – from Architect

    Disclaimer, Warm Ups

    7 Minutes in Heaven (7 Burpees, 14 Spider-Merkins, 21 Leg Raises, 28 Lunges).

    Viscous Circle – Pax traveled in pairs around baseball diamond by mode dictated by Q. Lead pair breaks off, heads to pitchers mound and performs 5 reps of prescribed movement. Pair then returns to group and signals for next pair to travel to pitchers mound for their 5 reps. Repeat until all pairs have completed said reps twice….repeat whole set 3 times.

    Round 1 – travel via lunge, 5 burpees on the mound
    Round 2 – travel via Bear Crawl/crab walk, 5 merkins on the mound
    Round 3 – travel via backwards job, 5 jump squats on the mound

    Wrap up it up with big boys, sprints, and wife pleasers.

    Gratitude and COT….thanks Fellas.

  • 08.08 crazy 8’s – from Hokie

    13 Pax saw Old Hlory blowing in the wind… 10 old NOLA souls, Tacos (age 15) and two downrange (Cray Fish & Wood Rider)

    After disclaimer we started to the bottom of Canal with YHC starting the mosey with a prelude of the workout

    NOLA
    Aug 8th – Crazy 8’s – 8 reps each
    1. Shoulder Taps
    2. Star Toe Taps
    3. Jump Squats
    4. Honest Merkins
    5. Burpee’s
    6. Plank Jacks
    7. SSH
    8. 8 count body builder

    start on Lakefront Landry side with 8 Shoulder Taps
    Bernie up hill
    8 Star Toe Taps
    bear crawl across
    8 Jump Squats
    run down levy
    8 honest merkins
    lunge across
    8 burpees
    run up hill
    8 plank jacks
    crawl bear toward Mardi Fountain
    8 SSH
    Bernie down toward lake
    8 Eight Count body builder
    backwards lunge toward Landry’s

    Rinse n repeat

    At approx 0600 we made our way to the Lakefront to take in the view with one minute each of step ups & derkins

    mosey back to the flag for two minutes of stretching

  • Seafood Gumbo (i.e. No Andouille) 2024-08-03 – from Catfish

    Conditions – Hot & Humid, just like an August morning in Southeast Louisiana should be
    The Thang:
    To our great sorrow, our brother Douille was unable to make the workout this morning, so Mayhem started us off with a mosey to the peristyle for a warmup:
    Abe Vigodas x 10in cadence
    Grass Grabbers x 10 in cadence
    Tie Fighters (right leg forward, forward arm circles) x 10 in cadence
    Tie Fighters (left leg forward, backward arm circles) x 10 in cadence
    Peter Parker Peters x 10 in cadence
    Crab Cakes x 10 in cadence
    Q got passed off to Mr. Rogers, who brought the PAX over to the south side of the Great Lawn for a 5-exerice Dora. PAX paired up for cumulative 50 bupees, 100, merkins, 150 squats, 200 side-straddle hops, and 250 flutter kicks (1 is 1). Other (non-exercising) PAX ran across the Lawn and back (the long way).
    After this, Q got handed off to Hokey, who took the PAX to the East side of the Lawn for 11s, with 10 8-counts on the east side (10 to start) and 1 X-factor on the west side. PAX ran backwards across the field going east to west (because 8-counts were counting down) and forwards going west to east (because X-factors were counting up).
    Once this was completed, Q was handed to Catfish to bring things to a close. PAX got their heart rate up with 5 burpees OYO, then Side Straddle Hops (20 in cadence), then Imperial Squat Walkers (10 in cadence), then Bonnie Blairs (10 in cadence). PAX got down to faces for Jack Webbs. Catfish can’t count so good, so the count on these was 1,2,3,4,5,6,8,12, and 15 merkins, with a corresponding 2x set of air presses. PAX got back up for 5 burpees, then back to the flag for COT.

  • The Return of Cheese Steak – from Squints

    SSH x 20
    Slow Abe Vigodas x 10
    High Knees Across the Lot
    Imperial Walkers x 10
    Hillbillies x 10
    Side Steps Across the Lot
    Arm Circle Forwards x 10
    Arm Circle Backwards x 10
    Seal Claps x 10
    Butt Kicks Across the Lot
    Peter Parkers x 10
    Shoulder Taps x 10
    Monkey Humpers x 10
    Bear Crawl Across the Lot
    Mosey Around the Statue

    Tabata Thang #1
    1. World War 3 Sit Up
    2. Skull Crushers
    3. Handstand Around the World
    4. Curls

    Tabata Thang #2
    1. Burpee with Coupon
    2. Wife Pleaser with Coupon
    3. Single Arm Kettle Bell Swing
    4. Reverse Snow Angel

    Tabata Thang #3
    1. Dips
    2. Cinder Block Step Ups
    3. Incline Merkin Rotating Hands on Coupon
    4. Gas Pumpers

    Round of Mary
    1. V Sit Up
    2. Penguins
    3. (Insert Saban Exercise)
    4. Wife Pleaser
    5. American Hammers

    COT: Count-A-Rama, Name-A-Rama, Announcements, Intentions, Sweaty Ball of Man

    Have a Great Week, HIMs!

  • Citius – Altius – Fortius at Mothership – from Triple Shift

    Growing up, the Summer Olympics were a huge deal on television, especially before cable, the internet, and streaming services. The world was watching because there wasn’t that much to watch. To see world class athletes gather to perform on a global stage every four years is a sight to see. Most of them were ‘amateur – unpaid’ professionals looking to secure some financial security with a sports apparel company or another type of sponsorship while they consistently trained in anonymity. What I love the most are the underdogs who were never supposed to win, let alone on the greatest sports stage ever. Check out the most improbable wins at the Summer Olympics.

    https://www.ranker.com/list/underdog-olympics-stories/jordan-love
    https://bleacherreport.com/articles/1171485-the-10-greatest-upsets-in-summer-olympic-history

    With the 2024 Summer Olympics opening night on Friday, I was inspired to provide a workout that would give tribute to the Olympic motto of Citius -Altius -Fortius or faster higher, stronger.

    WARMARAMA
    Mosey to the Peristyle to start the warmup in a mostly low slow cadence. 10 low slow squats, 10 low slow merkins, 10 arm circles (forward and backward), 10 x IC slow peter parkers, 10 x IC slow shoulder taps, 10 x IC slow parker peters, 10 x slow Floyd Mayweathers, 10 IC x Lunge around the clock, 15 IC x Imperial Walkers, and finished up with 31 x IC SSH.
    Now that we are sufficiently warmed up, we mosey to pickup the rocks from behind the fountain and head to the front of the great lawn.

    THE THANG
    Perform 30 squats with rock, 25 LBC with rock, 20 no cheat merkins, 15 lunge walk with rock (2 is 1), and 10 blockees (burpee with rock over head press) then run a lap around the great lawn with is 400 yards for 2 rounds and pickup the six (thanks Catfish and Heisenberg).
    Bring the rocks back and head to the Peristyle for column sit with 20 IC air presses. Onto our six and perform 20 IC x flutter kicks and then cool down with some stretching.

    COT
    Welcome FNG Matchbox by way of Squints! Prayers for the F3NOLA crew heading to the Wild West Relay this week and for those who are needing purpose. Lord, help us to be the difference makers in our homes and our communities. Thank you for the honor of leading!

  • You have to CRAWL before you can LUNGE – from Mayhem

    Conditions: 80 deg F with feels like temp of 84 deg F due to the 90% RH = perfect summer morning for a beatdown

    Anxious to kick off the day, YHC arrived at 5:15am. Quick check on the field to make sure it was not too sloppy. By 5:30am we had a total of 11 including an FNG c/o Bolt. By 5:33am we had a dirty dozen as Triple joined us on Triple time.

    Mosey to midfield for warmups: AV, GG, PPP, Crab Cakes, Tie Fighters, smurf jacks

    Bear CRAWL 50 yards to end of the field
    Mosey to the rock pile, grab a rock that you can do a bunch of thrusters with

    Mosey with rock to the parking lot

    A form of 11s OYO
    10 burpees, 1 thruster, lunge walk to next tree with rock
    9 burpees, 2 thrusters, lunge walk to next tree with rock
    10 stops covered 100 yards
    Felt the burn halfway through
    Then 200 yard jog (back to start, back to finish)

    Core Dora, partner up
    One PAX exercises, other PAX grabs any rock and travels about 60 yards and back
    100 big boys
    200 V-ups (later modified)
    300 LBCs (almost finished)

    Grab a rock, two single file lines, indian “run” (more of a mosey)
    Our lines were about as straight as when we all learned it in preschool

    Back to COT, a few sprinted, all were gassed

    Counterama, Namerama, Name the FNG, Announcements, Intentions, prayed it out

    Thanks for the opportunity to lead! It was a good one!

    Welcome Kingfish to the F3 brotherhood!
    Shout out to Squints for his first ever post at Pontiff!
    Shout out to Pinewood who came from the West Bank and has an 8:00am final exam today… good luck!

  • Blazing 80 Degrees of Swolefest – from Squints

    The temperature on the dashboard said 80 degrees as I pulled up to Swolefest today. I’m going to take the car in later today to have that checked out.

    Warmarama started with a mosey over to the Foundry.
    SSH x 15
    Grass Grabbers x 10
    Windmills x 10
    Mountain Climbers x 10
    Shoulder Taps x 10
    Arm Circles F & B x 10
    Overhead Claps x 10
    Pull Ups x 5
    Dips x 20
    LBCs x 30

    Mosey Back to Children’s Museum

    The Thang was timed by a PAX member thrusting a 50lb slam ball across the Children’s Museum walkway, while everyone else:

    Bench
    Skull Crusher
    Curls
    Squats with Cinder Block
    Cinder Block Burpees
    American Hammer w/Cindy
    Rows
    Cinder Block Swing
    Heavy Freddie
    Heavy Step Ups

    Finished up at 6:15.

    COT: Count-A-Rama, Name-A-Rama, announcements and prayers.