F3 New Orleans

Tag: Tool

  • Reindeer Games

    You know Charmin and Hokie and Tool and Sogo
    Heisenberg and Mop and Rev Sox and Belloq
    But do you recall
    The most famous reindeer of all?

    Rudolph the Red-Nosed Reindeer
    Had a very shiny nose
    And if you ever saw it
    You would even say it glows

    All of the other reindeer
    Used to laugh and call him names
    They never let poor Rudolph
    Join in any reindeer games

    Then one foggy Christmas Eve
    Santa came to say
    “F3, with your fitness so fine
    Won’t you do some burpees tonight?”

    Then how the reindeer loved him
    As they shouted out with glee
    “Rudolph the Red-Nosed Reindeer
    You’ll go down in history”

    The Warm Up

    SSH – 25

    Imperial Walkers – 20

    Peter Parkers – 20

    Grass Grabbers – 20

    Hillbillies – 20

    Reindeer Games

    The Pax split up into two teams of 4:

    Mop, YHC, Tool, and Heisenberg vs. Charmin, Sogo, Hokie, and Belloq

    The teams will play the reindeer games while one pax member plays the role of Rudolf. He misses out on the reindeer games while doing burpees. Finish 30 burpees and tag another pax member to take your place as Rudolph.

    Game One

    F3 dodgeball – standard dodgeball but once you are out, you hold plank or do merkins until a teammate catches the ball and you can reenter the game. The team with the most players out at the end of 9 minutes loses. Each team had one player out so dodgeball was a tie.

    Game Two

    Rarajipari – get your team’s baseball to the dog park statue only using your feet. Once you get to the dog park, travel back to the top of the largest hill. You can’t kick the ball twice in a row. Team Belloq wins game 2 by climbing the hill first.

    Game Three

    Ultimate Frisbee – standard Frisbee rules but do 3 merkins for every turnover and 5 merkins when you are scored on. Team Belloq wins game 3 at a score of 2-0.

    Game Four

    Merry Christmas Ya Filthy Animals Race – Relay race: bear crawl round one, crab walk round two, duck walk round three. Race down to the cone like an animal and back. First team to finish wins. Team Mop wins game 4.

    Mary

    You can’t skip Mary on Christmas Morning

    American Hammers – 20

    Hello Dolly – 20

    Flutter Kicks – 20

    Penguins – 20

    Circle of Trust

    Count off, Name-O-Rama, and announcements. Remember to pray for all those who are alone or experiencing loss this Christmas season. Find a way to bring family and community to someone who is on the outside. Pray that we will continue to push one another to improve in 2020.

    -Rev Sox

  • Baby, it’s cold outside

    To quote the late great Johnny Mercer, ‘baby, it’s cold outside.’ Or at least it was last Wednesday at The Foundry. When we got out of the car, it was 39 degrees with wind gusts of 20+. To get the blood pumping, I issued the disclaimer & then we mosey’d from the flag to the museum. Once at the museum we did the warmup.

    Warmup:

    Side straddle hops – 15 in cadence

    High knees – 15 in cadence

    Butt kicks – 15 in cadence

    Mountain climbers – 15 in cadence

    Windmills – 10 in cadence

    Self love

    Next we did The Thang:

    The Thang:

    Mountain climbers – 25 in cadence

    Irkins on fountain – 25

    Mountain climbers – 25 in cadence

    Box jumps on fountain – 25

    Mountain climbers – 25 in cadence

    Dips on fountain – 25 in cadence

    Next we partnered up and did a Dora 1-2-3. We did 100 merkins, 200 LBC’s & 300 calf raises. While one partner was doing the exercise, the other partner would run a lap around the museum

    Lastly, we did a burpee circuit on the museum steps. We ran up & down the steps of the museum & then did 1 burpee. Then we ran up & down the steps again & did 2 burpees. And so on until we reached 7 burpees.

    Once we completed that, we took a quick water break & then mosey’d back to the flag. Once at the flag, we did the count-off, name-o-rama, announcements, intentions & prayer. It was a cold day, but a good day. And, as always, thanks for the opportunity to lead, fellas  

  • Trying to Gas Mahatma

    A small PAX with a wonderful FNG, Tool’s son Brady the Speed Racer. Here’s an approximation of what YHC remembers.

    COP1 by the Flag: • 31 SSHs, 5 burpees • 30 Imperial Walkers, 5 burpees • 29 Squats, 5 burpees • 28 V-Ups, 5 burpees • 27 Merkins, 5 burpees • 26 Leg Pulses, 5 burpees • 25 Kim Jong Uns (Toy Soldiers), 5 burpees • 24 Russian Twists, 5 burpees • 23 Grass Grabbers, 5 burpees • 22 Arm Circles, 5 burpees • 21 Lunges, 5 burpees • 20 Monkey Humpers, 5 burpees

    COP2 by the Fountain: • 31 Left Leg Stepups, 2 box jumps • 30 Right Leg Stepups, 2 box jumps • 29 Dips, 2 box jumps • 28 Alternating Stepups starting Right, 2 box jumps • 27 Alternating Stepups starting Left, 2 box jumps • 26 Incline Merkins, 2 box jumps • 25 Left Leg Powerups, 2 box jumps • 24 Right Leg Powerups, 2 box jumps • 23 Derkins, 2 box jumps • 22 Left Leg Step Ups, 2 box jumps • 21 Right Leg Step Ups, 2 box jumps • 20 Dips, 2 box jumps

    COP3 by the Flag: • 31 LBCs, 5 V-Ups • 30 Russian Twists, 5 V-Ups • 29 Dying Cockroaches, 5 V-Ups • 28 Penguins, 5 V-Ups • 27 Low Country Crabs, 5 V-Ups • 26 Flutter Kicks, 5 V-Ups • 25 Hello Dollys, 5 V-Ups • 24 Crunchy Frogs, 5 V-Ups • 23 Rosalitas, 5 V-Ups • 22 Wife Pleasers, 5 V-Ups • 21 LBTs, 5 V-Ups • 20 Close Observations (slow LBCs), 5 V-Ups

    COP4 on the Steps: • 31 Rocky Balboas, Bunny Hop up the Steps • 30 Rocky Balboas, Bunny Hop up the Steps • 29 Rocky Balboas, Bunny Hop up the Steps • 28 Rocky Balboas, Bunny Hop up the Steps

    Time’s up. Count-Off, Name-O-Rama and COT. It was great to have Speed Racer join us. JV

  • Man Card Renewal at The Stomp

    When you wake up, think about winning the day.  -Drew Brees

    This week’s Stomp was attended by 6 PAX who braved the cold, wind, and misting rain to validate their man card whilst getting their Tuesday fix of running and the like.  On the heels of the Saints’ Monday night win along with Brees setting yet another record, YHC figured we’d strive to carry that momentum into the workout….strive to put in the work like #9 does.  T-claps to Breadsticks for being the first one at the stomp after being in the dome hours earlier.  And t-claps to Hawg for running 3.5 miles to the AO….and later running home.  Here’s what we did:

    The Thang:  We ran the normal bayou route out and back for 30 min.  The group managed to stay together for the first 1.5 miles and enjoyed some good F2…recap of Drew Brees’ record and hard work put in to get there…Joe Burrow’s zero to hero story….and some other chatter before drifting apart into a few varied paced groups and getting in some more F2.

    Once back we paid homage to the roots of the 610 Stomp by partnering up at the Roosevelt Mall circle for some speedwork and burpees.  PAX #1 runs/sprints (faster than “mosey pace”) the circle while PAX #2 does 6 burpees followed by a quick breather before tagging off.  Rinse and repeat until each group completed 10 laps and 10 rounds of 6 burpees.  Then a min or two of stretching before time expired.  

    COT and BOM to cap things off.  Thanks to the PAX for posting in subpar conditions and making the most of an otherwise dreary morning. 

     
    Tool 

  • Here, We Run!

    Since the Wally Run started, we have had a consistent number of individuals show up each week. Today, seven men appeared in the gloom. Rudy and Tool, two first-timers at the Wally Run, appeared with one question, “So, what do we usually do here?” The answer is simple, “Here, we run!” And run we did.

    The usual bunch of Wally Runners led the treck for our usual Thursday morning run. Runners completed between 4.4 miles – 4.75 miles. T-claps to Rudy and Rev Sox for leading the pax and completing 4.75 miles. T-claps to Triple Shift and Boo Boo, you guys are slowly proving you are runners. T-claps to Fracsac for pushing yourself and me further than we wanted to go. Tool, hope to see you more often!

    Finished with LBCs X 42

    COT – Prayers for Triple’s wife, a family in Harahan who lost their house in a fire, and all of those struggling this holiday season.

    As always, it was a pleasure to lead!

  • Burpee Claus is coming to town

    Gentlemen, tis the holiday season, and we all know what that means; Burpee Claus is coming to town! So in honor of Burpee Claus and everything that he stands for (which is doing burpees), we did a traditional 6-10 Stomp this morning using the traditional Stomp route: the PAX ran for 6 minutes, then did 10 burpees for 1 minute (we did this 6 times, and then ultimately met back at the flag).

    T-claps to Hawg, Rev & War Eagle for running to the workout from Hawg’s house. I think they also aspired to run back to Hawg’s house as well once the beatdown was over, so they probably each logged 10+ miles this morning. T-claps also to Puddles, Amnesty’s dog, for joining us for the run.

    Once the beatdown was over, we did the count-off, name-o-rama, announcements, intentions & prayer. During announcements, Amnesty mentioned that he has a keg of F3 beer & that he will send some info out on Mumblechatter to let the PAX know when/where to meet if they would like to sample it. Mayhem & Holy Grove both had prayer intentions, so we concluded by lifting up their intentions, lifting up the unspoken intentions & then ultimately thanking the Sky Q for another day of F3 exercise & fellowship. Thanks for the opportunity to lead, fellas. I always enjoy it.

  • Rinse and Repeat at the Foundry

    Made the standard introduction and disclaimer.

    Mosey to “second set” of trees. 

    Circled-up to Warm-up which consisted of: 

    Monkey humpers
    Grass grabbers 
    arm circles  
    Self love 
    Imperial  walkers

    Moseyed to first tree of the “second set” and lined up tree to tree. 

    Bear crawled to each tree of the “second set” – performed 5 merkins at each tree of the “second set” for a total of 6 sets of trees or 30 merkins.
    Plank and wait for the six. 
    Lunge walked back to the first tree of the “second set” – performed 15 squats at each tree
    Al gore and wait for the six. 

    RINSE AND REPEAT then…

    Moseyed to the track where we broke up into two columns and…

    Bataan death marched – 2 burpees for the caboose – for one lap around the track. End at the warm up section where we circled-up for freddy mercuries, lbc’s, flutter kicks.

    Another Bataan death march lap then big boy sit ups, American hammers and penguins at the warm-up area.

    One more death march lap then….

    5 monkey humpers to finish up. 

    Moseyed to the flag at 6:15 where we had count-off, name-o-rama, announcements, intentions and prayer.

    Thanks for the opportunity to lead. 

    PAX: BRIEFS, UNDERTAKER, YA MOM AND DEM, BREADTICKS, BOO BOO, ABACUS, RUDY, TOOL, SHEETROCK, DIRTY DELL, SCREWTOP, GAINES, MMMBOP

  • Friday Workout after Thanksgiving – Back to Work PAX

    YHC spent a few minutes Thursday evening after a second Thanksgiving meal to lay out a workout for Friday after Thanksgiving.    The plan was to keep it simple, no nonsense and focus on burning a few calories from the food and drink consumed the day before. 

    The alarm clock went off at normal time, but what was not normal was YHC hit the snooze button.     Alas a few minutes later, YHC awoke in a panic realizing he would not be at Pontiff for the 5:30 start time.    YHC quickly sent a message on mumblechatter that he would be “coming in hot”. 

    YHC arrived at Pontiff, near the rock pile and Tool stepped in to lead the warm-up.  After warm-up, we each grabbed a rock and circled up near the rock pile for Thang 1.    Ten-minute total time doing the following exercises in the following sequence:  10 ct. Merkins, 20 ct. Curls, 30 ct. Al Gore, 40 ct. Monkey Humpers, and 50ct. LBC’s. 

    After a brief 20 ct of rest – Thang 2 was started.     Ten-minute total time doing the following exercises in the following sequence:  10 ct. Squats, 20 ct. Flutter kicks, 30 ct. Squat press, 40 ct. Shoulder taps, and 50 ct. Penguins.

    After another 20ct. to catch breath, it was on to Thang 3.     Each PAX picked up rock and did the following exercises together in succession – 10 ct. curls, 10 ct. squat, 10 ct. bench press, and 10 ct. rows.  We then did 8 ct. of each exercise, 6 ct. of each exercise, and finished with 4 count of each exercise.   

    HVAC obliged and led the PAX for about 8 minutes of stretching and Yoga to close out the workout.  

    COT, announcements, intentions, and gratefulness for the Thanksgiving holiday.    This workout was great example of teamwork and fellowship – T-claps to Tool for helping with the warm-up, and T-claps to HVAC for leading the Yoga exercises.

  • Mountain Music

    Conditions: 47 degrees, dry and WINDY

    First Sub 50 degrees post for this Q who came prepared. 

    Mosey to open green space for warmup 

    • SSH x 20 IC
    • Arm circles x 15 (front and back)
    • Windmill x 15
    • Hillbillies x 15
    • Grass grabbers x 15

    Jog to fountain mountain for a version of Burp Back Mountain with a variation of 2 rounds to the sounds of mountain themed music:

    Round 1 – with a partner, one back peddled up and ran forward down 5 times (decline by 1 on each switch) while other does burpees (50 total). By Exicon definition, it called for 100. Ouch.

    Round 2 – with a partner, bear crawl up and run down 2 times, while other does squats (150 total)

    Bench Work (near by):

    Right leg step ups x 15

    Left leg step ups x 15

    Dips x 20

    Box jumps X 15

    Decline merks x 13

    Mary (on Amphitheater stage):

    Dolly

    Flutter kicks

    LBC’s

    Freddie mercuries

    Dying cockroaches

    Penguin 

    Side Planks

    Jog / return to flag for Stretching & COT. 

    FNG EH’d by Kuch was named Da Pope by Da Parish. Da Pope was a QB at Slidell High so he will forever pay tribute to his rival. 

    Thanks for letting me lead for my second time and thanks for showing up!

  • The Freaking Exception (?)

    After reading the email this morning, it occurred to me that I may have forgotten something important last week. It wasn’t my wife’s birthday, remembered that. Thanksgiving? Who could forget it. Black Friday? My coffee at uptown PJ’s only cost an arm and half a leg in celebration of Black Friday, so it wasn’t that. No, YHC may have (allegedly) forgotten (potentially) to post a BB from the Foundry this week. I may have (according to some sources) been mentioned in the weekly email. For this – if it refers to me – I am deeply sorry (allegedly). Regardless, as I have gotten on others before about failing to post a BB, no excuses. Just like it’s better to send a wedding gift six months late than not at all, please allow the following to serve as YHC’s BB from last week.

    On Wednesday, we were joined by 1 FNG and 3 out of towners – Side Effects, Charmin, and Uptown Girl – for out traditional foundry workout, consisting of offensive music, an appropriate amount of mumblechatter, and Tabata. The mumblechatter is because we always forget the rotation halfway through; Tabata is because it’s a rockin good time; and offensive music is required by law as a tribute to Jesus Juice, whose playlists consist mainly of people screaming obscenities over 300 beats per minute.

    But first, on a muggy morning, we did a quick warmup on the track of

    • SSHx20
    • Arm Circlesx20
    • Mountain Climbersx20
    • IWx20
    • Self love OYO as we walked to the lanes of the track

    From there, the usual: 2 lines, Indian Run to the Foundry.

    When we arrived, 8 stations of Tabata, consisting of

    • Snake Derkins (just a Derkin on the thing we call a snake, not some cool new exercise that involves slithering around while doing merkins. although….)
    • Upright rows 
    • seated dips
    • Squats 
    • Shoulder taps
    • Hanging crunches 
    • Plank + alternating arms up in the air
    • Burpees

    We got 5 rounds in, and Indian ran back to the track for some cyo Mary, including

    • LBC’s
    • Doctor W’s
    • flutter kicks
    • something else

    We moseyed to the flag where we arrived at 6:15 sharp. COT, prayer, and then coffeeteria at PJ’s on Canal. Thanks for coming out. – Kuch