Tag: Tesla

Building the Bums – from Triple Shift

I recently read an article about the importance of strengthening our glutes and hamstrings (BUM as they say in the U.K.) or sometimes called the posterior chain for all you Kinesiology wannabees….Bogey. Specifically, strong bum muscles contribute to better posture, prevents hip osteoarthritis, and reduces the likelihood of chronic low back pain, knee pain and hip pain. It’s not complicated, having strong bum muscles makes physical movement easier and, just to be totally honest, they are nice to look at on the opposite sex.
https://theconversation.com/glute-force-why-big-strong-bum-muscles-matter-for-your-overall-health-190978
So, with that in mind, I crafted a workout to focus on the bum and to remember Veterans Day by having the number 11 sprinkled throughout the workout.

WARMUP
There was a great deal of mumble chatter this morning with a steady drizzle and windy conditions. I gave the disclaimer and reviewed the F3 mission statement with the PAX and headed off to the Children’s Museum. Reverse Plank for the Six. To loosen things up I had the PAX focus on good squat / side lunge form. We held those positions for 5 – 10 seconds each x 5. Lots of mumble chatter and hiking up of shorts!
Forward Arm Circles x 11. Arm Wave x 5. Reverse Arm Circles x 11. Michael Phelps x 5. Pretzel Arms x 11
Hand release Merks (no worming allowed) x 20. – Huge crowd pleaser!

THE THANG
We headed across the street over to the rut filled field next to the exercise station.
Genuflect across the field (1 kneel down followed by a lunge for each leg. Increasing to a max of 10 kneel downs and 10 lunges for each leg). Reverse Plank for the Six
Bearpees to get back (4 hand touches on a bear crawl followed by 1 burpee. 8 hand touches on a bear crawl /2 burpees and so on until you reach 40 hand touches and 10 burpees. Reverse Plank for the Six. No mumble chatter…I guess I’m doing something right.

THE THANG 2 – Mosey back to the Peristyle Benches for our BUM work. Reverse Plank for the Six
Glute Bridge (Figure Four) x 11 IC
Bulgarian Split Squat x 11 IC
Glute Bridge (Figure Four) x 11 IC
Bulgarian Split Squat x 11 IC
Frog Pump x 11 IC
Donkey Kick x 11 IC
Monkey Humpers x 11 IC
Alternating Supermans x 11 IC
Frog Pump x 11 IC
Mission Impossible for last minute

Countoff, Namerama and COT. Welcomed FNG Hoffa and Animal from F3 Jacksonville! Prayers of gratitude that we got up today and did something hard. So blessed for the opportunity to lead and to call you my F3 NOLA brothers!

+1

November 12, 2022
8 Year Convergence – from Fracsac

8 years ago in October a shovel flag was planted in New Orleans and men all over SE Louisiana have been accelerating ever since. 58 Pax including 5 FNGs came together to celebrate.

YHC gave a disclaimer and directed a mosey to an open area of Audubon. Reviewed core principles and mission. Warmup included SSH, Grass Grabbers and Imperial Walkers. There were fwd arm circles, reverse arm circles with reverse count and of course there was Moroccan Night Club where dancing was highly encouraged.

YHC introduced the Thibodaux Pax for the first COP. The set the stage with 5 rounds of the Jerf!
10 merkins
American Hammers x 20
Bear crawl 10 yards
10 merkins
20 leg lifts
Lunge walk back
Rinse and repeat
(Hope that’s right)

Next came Burpees to AC/DCs Thunderstruck. Hear Thunder, do a burpee. Do SSH between burpees. Problem was they brought the weakest speaker in F3! Thankfully Coyote took Center stage to lead the burpees and a little air guitar for good measure!!

Next YHC introduced the Northshore and Quarterpipe gave a history of St Tammany Parish. There were dates thrown about, burpees and merkins and American Hammers and other stuff. It was pretty awesome and a solid beat down!

Then came to Uptown’s own Douille who of course started with burpees, then did some crazy bear crawl people’s crawl round and round. The Pax never wavered and pushed on!
There was some plankorama and other stuff that left the Pax gassed. We then moseyed back to the flag for COT where the FNGs were named.
Welcome Trademark, Shades, Cat Daddy, Stink Bomb and Hard Rock!

NMM

-TClaps to Gideon for providing the drone and great video capture. Every time the camera went by a pax their form seemed to improve drastically. Maybe it’s a sign we do more video….
-Tclaps to King Kong, Gabrielle, Willie, and Reluctant Yankee for putting together an amazing breakfast and coffee spread after in the park. We had several pax on IR join in for some great F2!
-Although we had a great turnout from many, we also failed some Pax. We had Nola pax and Downrange pax that were not aware of our convergence at Audubon Park. That failure to communicate effectively is on YHC and I will do better, we will become better together.

Thanks to all that have made F3 what it is. This is not something we can keep to ourselves, it must be shared and given away. Continue to EH and make a difference in our community one man at a time.

I love each and every one of you! Keep accelerating!

SYITG!

+5

October 23, 2022
Operation Turkey Leg goes live. Annual Thanksgiving Day F3 event

So glad I showed up!

All hats off to the great TESLA who organized this first annual Operation Turkey Leg. He wrote the Backblast below and I get to post it so I get to add some background of my own. This guy hits me up on Text about a beatdown on Thanksgiving. Thanksgiving? Gotta be kidding. No one would show up and miss their turkey! But we were wrong. Tesla is from North Carolina. He’s ok guys. North Carolina is still on the right side of the Mason Dixon Line. He shared with us some new exercises and near wore out this old man, and almost everyone else too. Its AMAZING what a 58 year old like Tesla can do. This old 58 year old had a hard time keeping up with him! We loved the Plank/Bear Crawl Slolom Whats that? Maybe we’ll show you if you didn’t show up. Maybe not. Might just keep that secret.

Tesla has been with the greats in F3 for many years. He said he runs The Yank in Saturdays in Belmont, NC. Gaston region. Still works out two days a week in Charlotte Metro. Workout once a week in The Fort (Fort Mill, SC)

Here’s Tesla’s report!

QIC: Tesla

Pax in the Pix: SnackPack, Banjo, CAT5, Shaengo, Moneycat, Tesla and the Worms. We need a semi-professional photographer next year.

So as YHC always spends Thanksgiving in Baton Rouge, La. And knew that F3 had started down that way it only made sense to reach out and establish contact with the boys in BR and see what they do for a Thanksgiving Day convergence. Turned out one was not planned. However, with some diligence and support (credit F3 Baton Rouge and Worms in particular) we were able to get one together using the LUS Parade Ground as the AO. And what an AO it is!

So without knowing who might show up (though Worms felt at least four others would show) YHC made the trek over and found a shovel flag and waiting participants. The three became four, then five, then six! A hearty mix of men on a brutally cold (45 degree) Baton Rouge morning! Everything else went something like this:

Mosey to the center of the field for COP

SSH X 20

2 burpees OYO

Some arm and leg stretches

IW X20

4 burpees OYO

Copperhead squats X 20

6 burpees OYO

LBCs X 20

8 burpees OYO

Mtn Climbers X 20

10 burpees OYO.

Now for a little Carolina culture, YHC NOT being a UNC or Dean Smith fan, we decided on some four corners.

Mosey to the first corner

10 hand release merkins

Mosey to the 2^nd corner:

10 WWI situps

Mosey to the third corner:

10 Carolina Dry Docks

Mosey to the fourth Corner:

10 LBCs

Assemble at center of the grounds and mosey over to the law building for 11s.

Bottom of the Steps: Jump Squats

Top of the Steps: Merkins

Mosey over to the Union

Step ups, Dips, Dirkins X 10, 15, 20

Mosey back to center of the grounds

Tesla Special!

Bear Crawl slalom, 2X

Agility run, 2X

A crowd favorite!

Coming back:

10 burpee Broad jumps

10 frog hops

Do this to mid field

Crabwalk to the end.

Mosey back to the flag for some short Mary and a pledge.

Done!

Naked Man Moleskin:

Awesome day with the guys down here. Great 2^nd f afterwards. F3 is in great hands here and we are going to help them push this on up and out! Baton Rouge can be a great F3 city with all the AOs and willing participants to draw from. Nobody wore a spacesuit BTW! Not THAT cold!

Glad we were able to put this together. Worms gets the credit. Now we have a tradition unlike any other down here! Next year let’s have a real turkey leg to chew on. I’m thinking 20-30 pax next year at least at the 2^nd annual.

Tesla Out!

+5

November 23, 2018