F3 New Orleans

Tag: The Uptowner

  • Battle Frisburpee 2.0 – from Fast Tax

    Battle Frisburpee 2.0
    It was a pleasantly coolish morning at the Uptowner as seven PAX arrived to close out the week. After a quick disclaimer, and ignoring PAX questions regarding any Battle Frisburpee rules changes, we moseyed to the field for warm ups:
    o Grass Grabbers
    o Bat Wings w/ MNC
    o Skydiving Snow Angels

    Unwilling to jump right into the highly anticipated main event, YHC kicked things off with 50 yds of Welsh Dragons:
    While remaining in plank position, PAX bear crawls forward 5 yds, do 1 merkin, 1 plank jack, and tap the BACK of each shoulder 1 time (YHC did forget this part). Repeat adding 1 rep to each exercise each 5 yds – bear crawl forward 5 yds, do 2 merkins, 2 plank jacks, 2 sets of back of shoulder taps… etc. We continued until we got to 10 reps each (50 yds), holding plank for rest of PAX to finish, then mosey back to the middle of the field.

    Thinking that PAX needed some warmup to their Frisbee throwing skills before the main event, YHC selected GO FETCH as the next thang:
    One pax throws a frisbee. All PAX sprint in that direction until frisbee lands. When it lands, all PAX stop and then lunge-walk until they get to the frisbee. First PAXD there gets to throw the Frisbee, rinse and repeat except change out lunge-walk with bear crawl, crab-walk and walk-crab, which YHC apparently got backwards…

    With 25 minutes to go, it was time for BATTLE FRISBURPEE.
    Even though YHC posted the rules on at least three different sites/channels/threads, a reminder of the rules (and a few added clarifications), was still requested by PAX in attendance.

    The revised complete rules are produced at the end of this Backblast.

    With that out of the way YHC will finish the tale…
    Team 1 (shirts): Bogie, Boo-Boo, MacGyver, and Fast Tax
    Team 2 (skins): Scantron, War Eagle, Bolt, and Fast Tax
    Since we had an odd number, YHC switched teams halfway through.

    The battle was close and hard fought with a score of 0-0 at the half. With the transition of Fast Tax to Team 2, the game took a decidedly more one-sided and aggressive (War Eagle) turn. Boo-Boo perfected the slow burpee on top of the Frisbee, while War Eagle demonstrated what full contact Battle Frisburpee could look like. YHC accidentally exhibited where not to throw the ball at an opposing player after which Bogey revealed the depths of his tenor – sorry Bogie. Team 2 pulled ahead and closed out the game 2-0.

    With game over we headed to COT for name-o-rama, announcements, intentions, and prayer.
    Followed by Coffeteria at PJs.
    Thanks for the fellowship! SYITG

    Battle Frisburpee – The Concept:
    A blend of ultimate Frisbee, soccer, and dodgeball, with an emphasis on individual burpee punishment, played running the width of a football field (sideline to sideline) as the length and the 5 and 20 yard lines as the left and right boundaries. Each side’s goal begins at the sideline and has a depth of 5 yards in from the corresponding end. This equates to a field 160 yds from end to end, excluding a 5 yd end zone on each side, and a width of 15 yards (or more if more than 10 players). The Goalie Box extends from the back of the end zone to the sideline plus 5 yards in, or 10 yards deep in total.

    Battle Frisburpee – The Rules:
    To score, a PAX must catch the Frisbee in the opposing team’s end zone (duh).
    When a team scores, the entire opposing team must do 3 burpees.
    If the Frisbee is dropped, i.e. thrown but not caught, the last person it touches (usually the one throwing it or the one who muffed the catch) must immediately drop and do 3 burpees. The Frisbee is still “live” and is treated as a fumble, any nearby PAX from either team can pick it up and resume play.

    If the Frisbee goes out of bounds, the last person it touches (usually the one throwing it or whoever it hits on the way out) must immediately drop and do 3 burpees. The Frisbee is “dead” and is treated like a soccer ball that went out of bounds, i.e. the opposing team now stands at the spot it went out and immediately resumes play (without waiting for burpees to be completed).

    If either of the player’s feet or any part of the Frisbee itself crosses the boundary, it is deemed out of bounds (clarification provided for Frac’s sake).

    Each team must appoint a “Baller” to act as a goalie of sorts. The Baller must stay in the Goalie Box if they are holding the ball and can throw the dodgeball at any approaching opposing team member, whether that person is holding a Frisbee or not. A player hit with the ball, must immediately drop the Frisbee, if carrying one, and do 3 burpees. The Frisbee is still “live” and can be picked up immediately by anyone else.

    The player is only “hit” if the ball doesn’t touch the ground first.

    The Baller is the only one who can throw the ball at an opposing player and the Baller must throw only from the Goalie Box.

    The Baller can leave the Goalie Box to retrieve the ball or teammates can retrieve for him. The opposing team cannot interfere with the retrieval of the ball.
    At any time, the Baller can elect to act as a player and run down the field but he must leave the ball in the Goalie Box, thus leaving the Goalie Box unguarded.

    If the Baller accidentally throws the ball at an opposing player’s family jewels, the hit player gets a free pass on burpees. (For Bogie)

    A player carrying the Frisbee can throw the Frisbee at an opposing player (that is guarding too closely) resulting in that player having to immediately drop and do 3 burpees.

  • Uptowner 2021-12-03 – from Catfish

    Conditions – Foggy and Cool

    The Thang

    Got a quick jog around the track with some high knees, butt kicks, side steps, and karaoke. Moved to grass for:

    Abe Vigodas x 15 (in cadence)
    Grass Grabbers x 15 (in cadence)
    8-Count Bodybuilders x 10 (in cadence)

    On to faces for:

    Peter Parkers x 20 (in cadence)
    Shoulder Taps x 20 (in cadence)
    Parker Peters x 20 (in cadence)

    Moved over to the playground for a quarter murph – 25 pullups, 50 merkins, 75 squats.

    Grabbed a bench for some dips x 20 (in cadence)

    Moved to gym steps for Calf Raises x 20 (in cadence) on the steps. Moved to top of stairs for a round of deep-sea divers. Moved back to steps for:

    Right-Leg Calf Raises x 15 (in cadence)
    Stair Irkins x 20 (in cadence)
    Left-Leg Calf Raises x 15 (in cadence)

    Bear Crawled to other side of the lot to relieve the leg burn. Stopped for Low Slow 8-Count Merkins x 10 (in cadence).

    Moved back to playground, grabbed a bench for:

    Left-Leg Bulgarian Split Squats x 20 (in cadence)
    Derkins x 20 (in cadence)
    Right-Leg Bulgarian Split Squats x 20 (in cadence)

    Grabbed 10 OYO pullups to finish at the playground.

    Moseyed back to the goal line at the field for a set of 7s. Pax did burpees at one end, 8-counts on the other, and monkey walked between. Got about halfway done on this before time ran out.

    Back to flag for CoT.

  • Uptowner 2021-11-26 – from Catfish

    Conditions: Slightly chilly

    The Thang

    Moseyed to the center of the field for a warmup with:

    Abe Vigodas x 10 (in cadence)
    Grass Grabbers x 10 (in cadence)
    Side Straddle Hop x 10 (in cadence)

    Got in a round of Bat Wings (Forward Arm Circles, Backward Arm Circles, Overhead Claps, Seal Claps, Moroccan Night Clubs) – all exercises x 20 in cadence.

    Moved to faces for:

    Peter Parkers x 20 (in cadence)
    Shoulder Taps x 20 (in cadence)
    Parker Peters x 20 (in cadence)

    Moved to goal line for a round of ascending BOMBS – 25 Bodybuilders, 50 Overhead Claps, 75 Merkins, 100 Box Cutters, 125 Squats. PAX did each round OYO, between rounds would do an animal walk 20 yards, then reverse it back. Animal walk rotation was bear crawl, duck walk, then monkey walk.

    Once done with this, moved to end zone and got on sixes for:

    Flutter Kicks x 20 (in cadence)
    LBTs x 20 (in cadence)
    Penguins x 20 (in cadence)
    Dying Cockroaches x 20 (in cadence)

    Back to flag for CoT.

  • O Boo Boo, Where Art Thou? – from Rev Sox

    O Boo Boo, Where Art Thou?
    YHC arrived to Q a workout with temps set at a chilly 52 with a stiff northerly breeze. He wanted no part of it. Apparently, neither did Boo Boo. He arrived at the Uptowner hoping against hope to find an empty meeting spot, so he could return home to the warmth of his domicile. Sadly, War Eagle and Amnesty were waiting at the flag ready and willing to carry around some rocks.

    As YHC slowly walked up the flag, Amnesty and War Eagle were discussing the unique privilege of working out in Amnesty’s presence since our brother has not been a regular at Pontiff as of late. Amnesty informed the Pax that Boo Boo convinced him to get out of bed and carry rocks in the cold, so he was looking forward to the arrival of Boo Boo to share in his misery. 5:30am arrived but Boo Boo did not.

    YHC delayed a minute for Boo Boo’s certain arrival and at the sight of headlights heading for the park, War Eagle declared, “It’s Boo Boo. This must be him.” No, It’s just Mahatma. Oh well, our Pax of 4 moseyed off to the rock pile for a standard Uptowner beatdown.

    Warm-Up
    Hillbillies – 29
    SSH – 20
    Shoulder taps – 20
    Arm circles – 20

    The Thang
    Grab a rock and make your way over to the pavilion so Amnesty can feel comfortable to start the workout.
    Right Leg Step-ups – 20
    Dips – 20
    Left Leg Step-ups – 20
    As the Pax finished the step-ups, there was a shout from one of the Pax members. “Someone is coming!” “He has a rock! says another” “It must be Boo Boo! says YHC” No, Boo Boo. It’s just Triple Shift with his standard large sized pebble.

    To the Pontiff Mountain for some 7s. Start with 6 manmakers on one side of the mountain, run to the other for 1 merkin. Run back for 5 manmakers… You know the rest.

    To the playground for some pull-ups. 5 pulls-ups, switch. 5 more pull-ups.

    To the football field for some Dora. Break into two groups. The Pax was an even number until Triple Shift arrived. Now there were 5 Pax. If only Boo Boo was here, the Pax would have been six and Boo Boo could have shared a rock with Triple Shift, so YHC wasn’t shamed when Triple Shift laughed at his form.
    100 shoulder press, 200 curls, 300 chest press

    The Conclusion
    Return the rocks and mosey back to the flag.
    Count-Off and Name-O-Rama
    “Look there is another F3 Pax running around the track! Is it Boo Boo?” No, it’s just Hawg.
    Intentions and Prayer.

    Please remember to pray for the 17 missionaries from Ohio who are currently be held hostage in Haiti. Thanks to those who are carrying turkeys to my church.
    -Rev Sox

  • All Day Baby! – from Rudy

    5 PAX in the gloom for an early start to Friday am. Weather is delightful – just on the edge of crisp, dry air. Gonna be a good Friday, and a great weekend. Lets get started!

    Off to the railroad tracks first. YHC was introduced to the tracks recently, and promised to make it a regular part of workouts – because it emphasizes just how poor YHC’s balance is. Lets walk down the rails a bit. Again, YHC struggled mightily. After a few minutes, stop and catch up to Scantron and Mahatma, who appeared not to have much trouble with this. YHC says “10 Squats OYO” on the rails. After a few minutes, YHC calls it off after finally managing his first good form squat on the rail. Much much much work to do. Walk back to where we started on the rails again.

    Circle up for quick warmup, then grab a rock. We aren’t going anywhere, so go as big as you want. Mahatma showed us all up by going BIG. I mean – BIG. YHC grabbed one more rock in the middle.

    The THANG:

    1 PAX holds the extra rock up. All the way up. The rule: if the rock comes below eye level, its burpee time. What are we doing? 10 exercises, repeated 3 times. Each exercise is 45 seconds, 15 second rest. So we’ll be going for 30 mins. Shoulder press, Curls, Rows, Merkins for the arms. Squats and Lunges for the legs. Cockroaches, Flutters and BB Situps for our 6 packs. And some Mountain Climbers just for fun.

    Mahatma has the rock first while we Shoulder Press. And he screams out in glee: “All Day Baby!” That becomes the buzzword for the next 30 minutes. Whenever YHC is running out of steam with holding up the rock – someone yells “ALL DAY BABY!”. That’s the motivation that F3 provides. That extra encouragement to go a bit further than you thought you could.

    ALL DAY BABY!

    And yes, I think Scantron, Bogey and Mahatma COULD go all day with that rock. Boo Boo and Rudy were much more thankful and appreciative of the breaks.

    The gang made it through the 30 minutes. YHC grabs the rock for one last time and engages in a stare down: the other 4 hold Al Gore while YHC holds the rock. Surprisingly, Scantron taps out first. That earns those PAX 5 burpees. Return the rocks and lets head back.

    COT: Thanksgiving for all the blessings all of us have received. Lord, give us your grace to help me use your gifts, and forgive me as I fail each and every day. Groups like F3 give me the strength and encouragement to always start again after failures, and try to push further than I thought I could – physically, morally, intellectually, spiritually. Thank you all!

  • The Rocky Run – from Baywatch

    Conditions were cool and excellent for an early morning Friday beatdown. With pleasantries exchanged and a disclaimer given, we moseyed over to the rock pile for a warmup.

    Warmup (IC):

    SSH 20x
    Hillbillies 20x
    Stormtroopers 20x
    Peter Parkers 15x
    Parker Peters 15x
    Arm Circles F/B 15x

    Now the fun part…everyone grabbed a rock (well, except for Rougarou. He grabbed a pebble.) and we headed over to the track.

    The name of the game was 4-corners. We did 4 laps around the track, carrying our rocks, and stopping at each corner for some fun.

    Corner 1–25 curls & 25 flutter kicks (FK)
    Corner 2–25 overhead presses & 25 FK
    Corner 3–25 bent over rows & 25 FK
    Corner 4–25 squats & 25 FK

    After 4 laps we all finished right at the buzzer with Bogey and Vagabond leading the way. We dropped our rocks off (and one pebble) and headed back to the flag to close it out.

  • Back to Burpees by Popular Demand – from Fracsac

    12 pax at The Uptowner looking to put some work in to improve and get stronger. Weather was a bit humid, but cooler awesome weather is on the horizon! Bogey, Hand Grenada, Left Coast, War Eagle, Mahatma, Hokie, Hobbs, Boo Boo, Triple Shift, Fast Tax, Pass Interference (DR from Atlanta) and YHC got after it at 0530 sharp.

    Disclaimer given, then mosey to the well marked and groomed field.

    Warmup was typical with some bat wings to get the arms ready! Yes, Moroccan Night Club dancing happened!

    The Thang

    Shock and Awe!

    5 SSH IC and 10 burpees OYO
    5 SSH IC and 9 burpees OYO
    Yada yada yada….
    5 SSH IC and 3 burpees OYO
    5 SSH IC and 2 burpees OYO
    5 SSH IC and….duh! 10 burpees OYO!

    Mosey to the goal line
    Bear crawl 20 yards at a time, SSH waiting for the six

    Bear crawl to 20 yard line, Catalina Wine Mixers x 10
    Bear crawl to 40 yard line, LBC x 20
    Bear crawl past midfield to 40 yard line, Merkins x 10
    Bear crawl to 20 yard line, some core exercise
    Bear crawl to goal line, 8 count Body builders x 10
    That’s 100 yards of bear crawls, not too shabby!

    Dirty Mac Duece

    We did 4 rounds of 12 reps of a leg, an arm and a core. Ran a full lap between sets on first, modified to half lap on other 3 to ensure we would finish.

    One minute left, so some West Bank Lazy Boyz!

    Mosey back to the flag

    COT

    NMM

    -War Eagle was upset with YHCs lack of burpees recently. This beat down provided resolution.
    -The Uptowner is sort of a non running AO, but that’s just a guideline and is flexible. The pax didn’t mind. Maybe running meant less burpees, so will have to address that next time. Less running, more burpees….
    -Coffeteria was awesome as always.
    -Pass Interference visiting from Atlanta was great, we always enjoy visitors down range!
    Convergence is tomorrow 0630 City Park to celebrate 7 years in Nola!

    SYITG

  • Hurricane Ida prep burpees + other treats – from Left Coast

    The Warm-up
    SSH x 20
    Abe Vigodas x 15
    Grass Grabbers x 15
    Hill-Billies x 15
    Imperial Walkers x 15
    Shoulder Taps x 15
    Floyd Mayweathers x 15
    Arm Circles (Forward) x 15
    Arm Circles (Reverse) x 15
    Moroccan Nightclubs x 15

    The Workout (Used without Boo Boo’s express written consent which is strictly prohibited)

    100 SSH

    10 Burpees

    90 LBCs

    10 Burpees

    80 Squats

    10 Burpees

    70 Big Boy sit ups

    10 Burpees

    60 Wife Pleasers (30 L/30 R)

    10 Burpees

    50 Leg Raises

    10 Burpees

    40 Bonnie Blairs 1 is 1

    10 Burpees

    30 Shoulder Taps 2/1

    10 Burpees

    20 Catalina wine mixers

    10 Burpees

    10 Merkins

    10 Burpees

    When finished lap around track until the 6 is completed.

    Final exercise to get us to 6.14am led by Bogey
    Ring of Fire
    Round 1 – Merkins (Plank hold)
    Round 2 – 4 Count Merkins (Plank hold)

    Jog back to COT.

    That’s All Folks!

  • My Fatal Forty – from Pop-Tart

    “Good art is purposeful” \ Grateful Dead Playlist

    Warm up:
    SSH – 40 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Head circles
    Shoulder circles
    Imperial Walkers – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    _____________________________

    Forty yard sprint
    40 Merkins
    40 lunges 2 is 1
    40 Monkey humpers in cadence
    40 J-lo’s ( in cadence)

    40 yard sprint
    40 diamond merkins
    40 low slow squats
    40 SSH ( in cadence)
    40 V-ups

    40 yard sprint
    40 wide merkins
    40 yard duck walk
    40 mountain climbers ( in cadence)
    40 penguins (in cadence)

    40 yard sprint
    40 burpees on the minute / 4 minutes
    40 skater squat
    40 crunchy frogs
    40 American Hammer in cadence

    Lap around the track

    Circle up for Ring of fire
    40 Merkins total
    ___

    Father of all life
    Teach us how to live life to the fullest. Give us the courage to choose the best version of ourselves in each and every moment of our days. And allow our friendship and example to lead others to experience what it means to be fully alive… Matthew Kelly

    To bring it back around:
    …Once in a while you get shown the light
    In the strangest of places if you look at it right…. The Grateful Dead

  • Happy Birthday Saban and Others – from Rudy

    Happy 40th Saban! Since YHC couldn’t attend the Wisner party, he thought he’s bring a little birthday love to another AO. Weather was delightful for an August morning: almost chilly, in fact! 4 PAX took off from the virtual flag to start their Friday right.

    Mosey to the rocks for a quick warmup with some slow stretching (crack – the sound of YHC’s back popping as he tries desperately to loosen up). SSH, Imperial Walkers. Then lets get busy. Grab a rock, and feel free to go big since we aren’t going anywhere.

    The Thang: Deck of Death. We all know the drill.

    Breakout the brand new deck, shuffle, explain

    Hearts: We’ll do some Curls for the Girls celebrating their birthdays today: Ginger Spice (49) and Marissa Miller (43). If you don’t know Marissa, you weren’t getting the SI Swimsuit issue back in the day…
    Spades: Shoulder Presses to recognize some SPorts birthdays. David Robinson (56), Robin von Persie (38 – look him up. RevSox apparently doesn’t recognize Football as a real sport), Mike Greenberg (54)
    Diamonds: Merkins to celebrate the American Glitz of Hollywood. Lucille Ball (RIP, 110) and Leslie Odom Jr (40)
    Clubs: Dr. Ws. Why? Cultural Icons Andy Warhol (RIP, 93) and the World Wide Web (30 – Tim Bernard Lee released the protocols that give birth to WWW in 1991).

    Turned on YHC playlist (which Amnesty proceeded to openly mock. And he was not wrong. It was a bad playlist. YHC will correct for future workouts). RevSox politely asks if we are ever going to work out (as this explanation took a few minutes). Then lets go.

    Lots of early and high Club cards, leading to LOTS of DR Ws early. PopTart seemed not to care as he just kept knocking them out.

    JOKER – Surprise! M. Night Shaylan (51). Lets do 11 burpees (for 11 award nominations for Sixth Sense)

    Finished up. Where was the 2nd Joker? Never appeared. So YHC played a virtual 2nd JOKER! Surprise! Mountain Climber x40 for Saban!

    Brief time for some EMOM 8-cts, then mosey back to the flag for our COT. Thanks for letting me lead! And Happy Birthday to all August 6th celebrants!

    NMM: What else happened on August 6th? Hiroshima. YHC asks first for an end to all wars, that we may learn how to live in peace with those with whom we have differences; and second for wisdom for leaders around the world who are faced with what may be impossible decisions – give the your grace and guidance.