F3 New Orleans

Tag: Tool

  • Hawg’s Birthday – from Charmin

    All came out to celebrate Hawg. Some Ran, Some Rucked, others just showed up. All had a good time.

  • Bears, Monkeys, and Donkeys at the Mothership – from Triple Shift

    With Thanksgiving on my mind, I wanted to make sure that the NOLA Pax knew how thankful I was to Q the Mothership. My watch shows 6:30 am and I launch into my necessary disclaimer and go over the 5 core principles of F3. From there we head to the Peristyle for the low slow warm ups with the form police out in full force.
    WARMARAMA
    10 Squats, 10 Merkins, 10 Peter Parkers, 10 Shoulder Taps, 10 Tie Fighters (forward and backward) with 15 Burpees. Everything was in a slow cadence and the form police had to issue citations for not getting past 90 degrees on the squats. Not being in a plank position for the Peter Parkers and Shoulder Taps (Saw too much A Frame going on) and not getting the chest to the ground on the Merkins and Burpees.

    THE THANG
    I inform the PAX of my desire to go around the great lawn on the pavers by performing the Gorilla, Bear Crawl and Crawl Bear. Specifically, we start on the pavers in front of the small monument and we are always facing north. We proceed to Monkey to the right all the way to the covered structure. From there, we bear crawl north to the covered structure. Once we reach that location, we Monkey to the left to the covered structure then Crawl Bear south to the covered structure. Once we reach the last covered structure, we Monkey to the right to where we started. That routine took about 20-25 minutes.
    We cross the street to the use the benches in front of the Peristyle for 10 low slow Bulgarian Split Squats (each leg), 10 low slow dips and some reverse plank time with our feet on the benches and shoulders making contact with the ground.
    With time running short I lead the Pax in the JackAss Webb routine which is a one burpee / 2 donkey kick exercise. We do 5 burpees IC /10 DK, 7 burpees IC /14 DK and 10 burpees IC / 20 DK.
    Finish up the last 10 minutes with stretching.

    COT
    Had the countoff, namerama and shared the importance of being grateful not just thankful. Being thankful was more of a thought or feeling while being grateful compels us to action. Specifically, gratitude is incomplete if there is no expression of your gratefulness. So, this Thanksgiving season, show your gratitude by expressing it in a concrete way. Maybe, sign up to Q a workout to express your gratitude for F3 and what it has done in and through your life.

  • Mothership 2024-11-02 – from Catfish

    Conditions – Warm-ish & Humid, just like a November morning in Southeast Louisiana should be
    The Thang:
    Started with a mosey to the peristyle for a warmup:
    Abe Vigodas x 10in cadence
    Grass Grabbers x 10 in cadence
    SSH x 30 in cadence
    Burpees x 10 in cadence
    Peter Parker Peters x 20 in cadence
    Mountain Climbers x20 in cadence
    8-counts x 10 in cadence
    Moseyed over to the bench area for:
    Alternating leg step ups x 20 in cadence (8-count)
    Derkins x 20 in cadence
    Bulgarians (right leg up) in cadence x 20
    Irkins x 20 in cadence
    Bulgarians (left leg up) in cadence x 20
    Burpees x 10 in cadence
    SSH x 20 in cadence to keep the heart rate up
    Moseyed to the grass for a burpee suicide. PAX started with 5 burpees, ran to 1st tree, then 5 burpees, then to 2nd tree, etc. until the 4th tree, then 5 burpees to conclude.
    Got on sixes for:
    Flutter kicks x 20 in cadence
    LBTs x 20 in cadence
    Leg lifts x 20 in cadence
    Bear crawled along the sidewalk to the parking lot, circled up for Shoulder Taps x20 (in cadence), then did a truncated round of Jack Webbs where we did 1, 2, 3, 4, 5, and then 10 merkins, with a corresponding set of double the number of air presses. Then SSH x 20 in cadence to keep the heart rate up.
    Moseyed over to the corner by the sculpture garden for:
    Rocky Balboas x 20 in cadence
    Burpees x 10 in cadence
    Moseyed over to the back of the museum, grabbed a people’s chair and did 20 air presses (in cadence), then 20 bonnie blairs (in cadence), then back to a people’s chair for 20 seal claps (in cadence).
    Started making our way back the way we came, grabbed some rocks at from the rock stash and went over to the grass for:
    Shoulder press x 20 in cadence
    Rows x 20 in cadence
    Dropped to the grass to do another Jack Webb set w/ 15 merkins and 30 air presses, then back on the rock for curls x 10 in cadence. Then a set of 8-counts (x 10 in cadence), and then dropped the rocks off.
    Moseyed over to the parking lot and lined up. Did a dead sprint to the other end with 5 burpees at the end. Then from there did a dead sprint to the far end and back with 10 burpees at the end.
    Back to the flag for COT.

  • Crossed the Bridges, Repeatedly – from Mayhem

    73 degrees and raining, yes still raining
    Football day, Tulane tailgatin’, RAIN… unsure of the turnout
    PAX were appearing out of the bushes, including @Rudy at 6:34am
    YHC’s Mothership VQ, here we go

    Disclaimer
    Warmup without the rain, Peristyle
    WM, GG, SSH, PPP, MC, CC (crab cakes, fan favorite), TF, FT

    Thang 1:
    Mosey to the bridges behind Cafe du Monde
    Partner up
    1 PAX does an exercise, other PAX runs the loop with an exercise, as the timer
    Rd1- 8-count body builder while other PAX does merkins on the bridges
    Rd2- repeat Rd1
    Rd3- Bonnie Blairs, other PAX lunges up/down the “safe bridge”
    Rd4- Squats, other PAX does high knees between the bridges

    Thang 2:
    Mosey to the shelter down the tracks
    Jack Ass Burpee Web, ONLY 5 rounds
    1 burpee, 2 donkey kicks… 2/4, 3/6, 4/8, 5/10

    Thang 3:
    Mosey to the nearby memorial fountain
    3 PAX ring the circle bear crawling while remainder do an exercise
    SSH, step ups, big boy situps, derkins, shoulder taps, low slow squats

    Thang 4:
    Mosey to the “Ralphs Entrance” to the park
    Partner up for a DORA
    50 burpees, 100 squats, 150 toy soldiers
    Run backwards to next cross walk, forward to starting spot

    Thang 5:
    Mosey back to the Peristyle
    Merk Jax
    1 merkin, 2 plank jacks, 2/4, 3/6, 4/8, 5/10, 4/8, 3/6, 2/4, 1/2

    Thang 6:
    Mary, call out a PAX to lead next exercise
    Finish with two minutes of stretching

    Back to the flag
    COT
    Announcements- 10/19, 10/24, 10/26
    Intentions: gratitude, Georgia catastrophe, all schools/teachers/students

    Welcomed FNG @Solo (@Revit crew)
    Welcome back @Redfish (@Fracsac claimed an EH)

    Awesome Q’ing the infamous Mothership for my first time. In case you didn’t know, 60 minutes is 33.33% more than 45 minutes. We travelled. We did stuff. We went places. Ready to do it again!

    3 Qs in 6 days for the first time. Enjoyed it all. Just lead.
    SYITG!

  • Crossed the Bridges, Repeatedly – from Mayhem

    73 degrees and raining, yes still raining
    Football day, Tulane tailgatin’, RAIN… unsure of the turnout
    PAX were appearing out of the bushes, including @Rudy at 6:34am
    YHC’s Mothership VQ, here we go

    Disclaimer
    Warmup without the rain, Peristyle
    WM, GG, SSH, PPP, MC, CC (crab cakes, fan favorite), TF, FT

    Thang 1:
    Mosey to the bridges behind Cafe du Monde
    Partner up
    1 PAX does an exercise, other PAX runs the loop with an exercise, as the timer
    Rd1- 8-count body builder while other PAX does merkins on the bridges
    Rd2- repeat Rd1
    Rd3- Bonnie Blairs, other PAX lunges up/down the “safe bridge”
    Rd4- Squats, other PAX does high knees between the bridges

    Thang 2:
    Mosey to the shelter down the tracks
    Jack Ass Burpee Web, ONLY 5 rounds
    1 burpee, 2 donkey kicks… 2/4, 3/6, 4/8, 5/10

    Thang 3:
    Mosey to the nearby memorial fountain
    3 PAX ring the circle bear crawling while remainder do an exercise
    SSH, step ups, big boy situps, derkins, shoulder taps, low slow squats

    Thang 4:
    Mosey to the “Ralphs Entrance” to the park
    Partner up for a DORA
    50 burpees, 100 squats, 150 toy soldiers
    Run backwards to next cross walk, forward to starting spot

    Thang 5:
    Mosey back to the Peristyle
    Merk Jax
    1 merkin, 2 plank jacks, 2/4, 3/6, 4/8, 5/10, 4/8, 3/6, 2/4, 1/2

    Thang 6:
    Mary, call out a PAX to lead next exercise
    Finish with two minutes of stretching

    Back to the flag
    COT
    Announcements- 10/19, 10/24, 10/26
    Intentions: gratitude, Georgia catastrophe, all schools/teachers/students

    Welcomed FNG @Solo (@Revit crew)
    Welcome back @Redfish (@Fracsac claimed an EH)

    Awesome Q’ing the infamous Mothership for my first time. In case you didn’t know, 60 minutes is 33.33% more than 45 minutes. We travelled. We did stuff. We went places. Ready to do it again!

    3 Qs in 6 days for the first time. Enjoyed it all. Just lead.
    SYITG!

  • 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!

  • 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.

  • 1776 Patriot Games – from Squints

    July 4, 1776: Congress adopts the Declaration of Independence; only Hancock and Thomson’s signatures are on this initial document.

    August 2, 1776: Most of the 56 delegates sign the engrossed copy.

    Up to 1781: The final signature, by Thomas McKean, completes the set of signatories.

    July 4, 2024: Fast forward 248 years to this morning at Okwata, four HIMs took on the challenge of the 1776 Patriot Games training provided by our fellow HIMs at F3 Suncoast in Florida. We’re gonna need a little more time to complete this one…. Seems par for the course on this 4th of July holiday.

    Mosey on over to the Mardi Gras fountain.

    Warmarama
    1. Side Straddle Hops x 25
    2. Overhead Claps x 25
    3. Moroccan Nightclubs x 25
    4. Mountain Climbers x 25
    5. Shoulder Taps x 25
    Repeat this warm-up sequence for a total of 4 sets.

    Thang 1
    Lunges Between Each Workout Exercises, totaling over 50 reps
    1. LBCs x 25
    2. Merkins x 25
    3. American Hammers x 25
    4. Step Ups x 25
    Repeat this warm-up sequence for a total of 2 sets.

    Thang 2
    High Knees Between Each Workout Exercises, totaling over 50 reps
    1. Leg Scissors x 25
    2. Dips x 25
    3. Plank Jacks x 25
    4. Squats x 25
    Repeat this warm-up sequence for a total of 2 sets.

    50 Yard Bear Crawl
    25 Burpees
    Mosey back to the flag.

    COT
    Countarama, Namearama, Announcements, Prayer Intentions, Prayer.

  • Pain and Self-Loathing in New Orleans – from Bolt

    Checking the Q sheet at 9:00pm YHC expected to decide whether to post or not based on the name and seeing none, my fate was sealed—there would b no fartsack Friday for the Q is now I. Filed with self-loathing for myriad reasons, that would guide our plight in the gloom so off to bed I went. Pre-Q jitters must’ve had me tossing during the wee hours as thoughts of bear crawls, rocks, 11s and burpees swirled prior to the alarm.
    Warmorama varied slightly to account for YHC’s very tight everything (opening song of course did NOT vary—Frac was pleased): Abe SLOWgodas, IW, Tie Fighters, Seal claps, OH claps, PP/PP, SSH Head to playground for Morning Calls and mosey to rock pile for a rock that pax would carry to the hill.

    The Thang: 11s it is (despite Frac and Boo Boo NOT hearing the intro) with OHP on backside of hill followed by bear crawl up to top/mosey down to trackside for LSS/Crab Can Cans (dropping into crab walk position after LSS in order to kick each leg up like a Can can dancer—Fast Tax shoulda been here!) followed by mosey to top of hill for 5 8-count BB and down the hill to start the next round. Break Down had been doing 10 reps of OHP each round, having forgotten how 11s work; welcome back Kotter.

    Mahatma Mayhem and the usual studs took up Mary as the mere mortals tried to finish up before heading back to rock pile at 6:12. Back at flag past 6:15; apologies pax—will drop Morning Calls next time (or move to the end). There was only one song skip and very little mumble chatter during the Thang so it must’ve been sufficient . COT, gratitude for the pax.

  • The Uncertainty Principle – from Heisenberg

    YHC arrived at the mothership, the back of my SUV brimming with various. Bogey was there, stretching limbs that maybe wished they were still in bed. Then came Tool, followed closely by Squints, Bongo, and finally Smooth, who lived up to his name, arriving with the elegance of a gazelle. I was hoping for a larger turnout since the plan required splitting the PAX into two teams. Fortunately, Cheesesteak, Vagabond, Fracsac, and Catfish also joined, rounding out the group. Bongo quipped about expecting less running since YHC was leading, but the day’s agenda did include a fair amount of running, though others ended up running more than Bongo.

    Following a lackluster disclaimer, as Bogey pointed out, we headed to the Peristyle for our warmup. We circled up and did grass grabbers, windmills, imperial walkers, side straddle hops, and 10 burpees, all in cadence. Afterwards, we went back to my SUV to grab our gear.

    We retrieved our tools for the day: the 60-pound sandbag (lovingly referred to as Sandy), an 80-pound sand medicine ball, an assortment of jump ropes, egg weights, a bisected bosa ball that became an object of anatomical humor, a frisbee, a lightsaber (because why not?), a speaker, and the pivotal red die. We took everything to the edge of the great lawn, where we divided into two teams by counting off in alternating “1”s and “2”s, which took a few tries to get right.

    Group 1 started with tabata stations on the great lawn while Group 2 began their runs to the bridge by Café du Monde, based on the roll of the die. The tabata exercises included pushups on the bosa ball, deadlifting the heavy sand medicine ball, speed jump roping, burpees with the lighter sandbag, shadowboxing with egg weights, and using the heavy jump rope. The runs were determined by the die: rolls of 1 or 2 meant one trip, 3 or 4 meant two, and 5 or 6 meant three. The goal was to keep the runners’ duration secret from the tabata group, but this rule was frequently broken.

    The roles switched after the runners completed their laps, with the tabata group rolling the die and setting off on their runs. There were suspicions that Group 2 might have rerolled a few times, hoping for lower numbers. As time ran short we stopped the rotation with Group 2 getting an extra turn running. YHC called for a round of core exercises—big boy situps, flutter kicks, and American hammers—and threw in an early “recover,” which was met with some groans and hesitations.

    We concluded back at the flag where courtesy of Heisenberg — not the meth cook from TV or YHC, but the physicist. I tied in today’s workout with a physics lesson about Heisenberg’s Uncertainty Principle from quantum mechanics. It states that in quantum mechanics there is a limit to the accuracy with which certain pairs of physical properties, such as position and momentum, can be simultaneously known. In other words, the more accurately one property is measured, the less accurately the other property can be known. So you were either doing tabata (fixed position) and uncertain about the runners (momentum) or you were running (momentum) and uncertain about what was happening in the fixed position group.
    We ended with a Circle of Trust, giving thanks for the day’s efforts and for all the “boobs” in our lives.
    Addendum we also learned about the concept of entanglement and may have formed a qubit when Catfish from Group 1 was simultaneously running with Group 2.