F3 New Orleans

Tag: Tool

  • Folsom Prison Blues – from Rudy

    21 PAX gathered in the gloom – 1 DR visitor from Katy TX (Happy Meals) and 2 more of the Chips brood – welcome Chip and Dale, his 9 year old identical twins! (also joining were the other 2 Chips boys – Frito Lay and Knucklehead. What a name — “Knucklehead”!!!)

    6:30 strikes and after a disclaimer we were off to the rocks. Limber up with some stretches and low impact activities (Imperial Walkers, Hillbillies), then some SSH. We had to restart that after explaining to Maytag how a “cadence” works. Oh, thanks for joining late Mahatma and DAX.

    Non-stop chatter from Heisenberg and Vagabond earned a quick 5 burpee penalty. Then go grab a rock.

    YHC grabbed a rock that proved to be way too big. But we’ll get to that.

    Deck-o-Death: start plowing through the deck with Overhead Press, Curl, Row and Squat. One variant – doing 2, 3 or 4 of any suit barely seems worth the trouble. So when those cards were flipped, we’d do 10 burpees, 20 Peter Parkers or 30 LBS instead. FracSac accused YHC of planting the deck with multiple King of Spades. WRONG. Half way through, Hawgcycle noticed that YHC was struggling – so he snuck in to replace my rock with a mere pebble that he’d been using. Shamed, but thankful…

    7:00am – time to call the deck off (half way through give or take) and mosey to the Mini to gather up some bricks. Didn’t quite have enough for everyone – figure it out.

    Partner up on the Great Lawn for a Dora-Ish thing. 3 rounds. PAX 1 (timer) runs back and forth with the rock while PAX 2 exercises. Flip. Rinse and Repeat. First round: PAX 2 does Brick-pees. Second round: PAX 2 does FLoyd Mayweathers (with brick). Third round: PAX 2 does Sit Ups. Rounds change on a timer, not on a count – so everyone just keeps going.

    7:20 – time for the last item. 56 Years ago today, Johnny Cash recorded Folsom Prison Blues live at the Folsom Prison. So to honor the man in black, we’ll do Ring of Fire while listening to Cocaine Blues, Dirty Old Egg-Suckin’ Dog and other hits. First round with Merkins, Second round with Squats, Third round with Leg lifts.

    And that got us to 7:30. Back to the flag for a COT. Naming of Chip and Dale might have been the FASTEST FNG naming I’ve ever been associated with. “I like Disney Land” said one of ’em. And that was that.

    Intentions for sick and suffering F3 PAX and friends – Bongo’s wife, Mayhem’s friends the Schaff family in particular (but not alone).

    YHC took us home with a reflection about Romans 7. Then off to coffee!

  • Frisbee and Burpees – from Fracsac

    The Mothership happened today with a visit by Goose from Thibodaux. Ballast, Heisenberg, Revit, Catfish, Bongo, Dax, Tool, Kennah Brah, Squints, and YHC brought us to 11.

    Disclaimer made, then mosey.

    Warmup at the peristyle with some regular stuff and included TIE Fighters. #IYKYK
    Ended warmup with a mental challenge. Count to 16 SSH in cadence than to 22 in silence. Penalty for non compliance was 10 burpees. Spoiler alert: we did 10 burpees.

    Move to great lawn for variation of BLIMPS to recognize NDSU in FCS playoffs. 5 more burpees ‘cause the pax called their mascot a buffalo.
    1 cone in the middle with 5 cones on the outside. Start with 5 burpees in the middle and then bear crawl to an outside cone to do next exercise. Always return to middle cone for 5 burpees.
    10 Lunges, 15 IW, 20 ‘mericans, 25 PJ, 30 squats.

    Mosey for a while with a Bison run. Last man sprints to front of column and tosses frisbee to last man, continue until all get a shot.

    Ring of fire in front of sculpture garden entrance. ‘Mericans, squats and then monkey humpers (just as a nun was walking by – not my best day).

    Mosey and pass the frisbee across at least 4 pax. 5 burpees for the one drop.

    11s at the bridge behind Cafe du Monde. Jump squats on one side and V-ups on the other side.

    Some frisbee practice at Pops band stand with SSH.

    Finish with some Mary then back to the flag.

    55 burpees total. #ironsharpensiron

    CoT

    SYITG

  • Veterans Day 2023 – from Fracsac

    13 Pax showed up to better themselves at the Mothership. We had Mathlete from the Northshore and Crawdad a little further north, Toledo if you must know.

    3 ran away for fear that YHC might hurt them. I get it. The rest were part of a Veterans Day beat down celebration including a little trivia sprinkled in.

    Warmup with regular stuff at the peristyle.

    The thang:

    10 minutes of 11 WW2 sit-ups and 11 squats followed by 200 meter run. Increase by 11 reps followed by the run until time runs out.

    5 minutes of step ups to commemorate fallen veterans to suicide, based on Chad Wilkinson and Chad 1000x.

    BLIMPS

    All in cadence with a 400 m run between exercises.

    COT

    Thanks to all veterans for their service.

    SYITG

  • Saders Beat Jesuit 15-3 … Rummel beat John Curtis in Overtime – from Hokie

    October 7th 7 of Diamonds

    Temperature in the 60’s greeted one FNG (Cabin Boy) , one down range (Face Plant from F3 Orlando) poster and 8 NOLA Pax

    After brief disclaimer we moseyed to Peristyle for warmups of

    15 SSH
    3 burpees
    27 hillbillies … the rumbles from Pax were heard “insinuating” to FNG the Q forgot to utilize voice inflection to stop at 20 or 25 and thus inflected to stop at 27

    Mosey to benches for
    21 four count step ups

    After YHC instructed Pax to report to 1st corner shelter of great lawn, the Q “educated said Pax” the validity of the 15-3 and 27-21 counts honoring the Two football big games last night

    BM beat Jesuit 15-3

    Rummel beat Curtis 27-21 in overtime

    The Thang …
    7 of diamonds with 4 corners of great lawn

    Mode of transportation between corners

    Mosey long right side of great lawn
    Lunge short side by Storyland
    Backwards mosey long side by City Putt
    Backwards lunge short side by peristyle

    Step ups at benches waiting on 6 to finish each round so we all would start & finish each round together

    Round 1 – 7 Burpees in each corner

    Round 2 – 14 HR Honest Shoulder Tap Merkins each corner

    Round 3 – 21 four count Star Toe Taps each corner

    Round 4 – in honor of Jesuit’s 3 points 28 three move honest big boys with left leg to chest, right leg to chest and then big Boi sit up

    Mosey back to flag for COT

    Thanks for allowing YHC the opportunity to Q

    Hokie
    Cabin Boy (FNG- lives in Pensacola)
    Face Plant (F3 Orlando)

    Bogey
    Catfish
    FracSac
    Heisenberg
    Thighs
    Tool
    Triple Shift

  • Tests of Strenth – my Festivus – from Rudy

    YHC decided to try out some fitness tests that have been bouncing around in my head. Whenever I think “this is a bad idea, it probably won’t work”, I recall the immortal words of Hawgcycle from years ago – something to the effect of “Only one way to find out.”

    So at 530 am, a solid group of PAX moseyed off towards the rock pile to get started. A warm up of some stretching and imperial walkers. Then a quick trip to the train tracks for some balance work. Try your best to get 5 squats in. Several minutes of this – SOGO was up to 20 squats, Mahatma had quit in frustration, and finally YHC managed 5 things that sort of loosely resembled squats. So lets grab a rock and head to the field.

    At the field – YHC announces the Thang. 5 Fitness Tests. My Festivus, if you will.

    Test 1: Rifle Carry your rock for 1 lap around the trap. YHC had been curious if this was doable, and if so – how long it would take. The answer: sort of doable, and roughly 5 minutes.

    Test 2: The suck (7 SSH, 7 Merkins, 7 Squats), for 5 minutes instead of the usual 3. Dang, FracSac. Those farts were AWFUL.

    Test 3: Bear crawl the length of the field, then lunge walk back.

    Test 4: The Rock-Suck for 5 minutes. 7 Overhead Press, 7 Curl, 7 Row. Dang, Frac. Those farts were AWFUL. PAX kept shifting to avoid being close, but it didn’t matter. lack of wind meant that noxious fume just hovered over us.

    Return the rocks.

    Test 5: EMOM burpees for 5 minutes. Meanwhile, the Pickle-ballers decided to bail on this.

    Back to the flag for COT. Thank you all for the many years of inspiration you have provided. And thank you Sky Q for the gift of one more year around the sun.

  • 5 year Westbank AO Anniversary – from Slinger

    On 15 Aug, The OG Westbank AO celebrated its 5 year anniversary. The goal was to visit all the favorite beatdown locations at the AO in under 45 minutes. Fortunately, we had a cool breeze and a great turnout of westbank and eastbank PAXs.

    Thighs opened up the beatdown with a warm up and then everyone moseyed to the Amphitheater.

    Thighs led the first Q:
    2 Rounds:
    Running up and down the 4 sets of stairs of the amphitheater.
    Station 1: 15x Hand release Merkins
    Station 2: 15x Bulgarian Split Squats
    Station 3: 15x Hello Dollies
    Station 4: 15x Speed Toe Touches
    Station 5: 15x Diamond Merkins

    After a quick rest countdown, we moseyed to the parking lot.

    Shortbus led the second Q:

    While each PAX chair sat along the wall, the PAX passed a coupon down the line. Once the coupon was passed, the PAX did 10 Merkins and then returned to the wall. When all PAX did their Merkins, the coupon was passed back down the line repeating the workout.

    Then while the PAX were chair sitting along the wall, 3 paxs ran 25 yards to a coupon and did 10 Goblet Squats and returned. Rinse and repeat until all PAX had completed.

    Then the PAX ran across the parking lot and did 50 LBCs and ran back and did 50 Merkins.

    T-Square led the third Q:

    T-Square brought a frisbee to add some levity to the workout. Pax slung the frisbee and ran in it’s direction till it made first contact with the ground. After first touch down the PAX did:

    Round 1 – 2:
    1 Burpee then lunge walk to the frisbee’s final resting spot.

    Round 3-4:
    1 Burpee then Bear Crawl to the frisbee’s final resting spot

    Round 5-6:
    5 Merkins then Burpee Broad Jump to the frisbee’s final resting spot.
    Sprinting had it’s benefits… 😅

    Slinger led the fourth Q:

    The PAX moseyed to the parking garage.
    This set of exercises consisted of running the length of the parking garage and at each new level, we did that # x10 reps of an exercise:

    Level 1: 10x Merkins
    2: 20x Squats
    3: 30x Flutter Kicks
    4: 40x
    5: 50x Freddy Mercurys

    After that, we were at 40 minutes, so we ran back down the stairs and moseyed back to the flag.

    As we got a celebratory sports drink to start cooling off, T-Square led the PAX in 20x Box Cutters and then Thighs led 3 sets of Lazy Boys.

    T-Square led the final countdown, announcements, and prayer.

    Obviously, with all that humidity and heat, it was a tough beatdown. But with all the energy of rotating Qs and supporting PAXs, we had a great celebration of the Anniversary.

    Looking forward to many more!
    The OG

    The OG 5 Yr Photo

  • Goals and Accountability – from Rudy

    Halfway through 2023, YHC knew it was time for a re-focus on acceleration: reviewing where we are with goals we set up back on January 1st, and setting up for growth over the rest of the year. So today’s Q would focus on Goals and Accountability.

    And even better – Spaulding stepped up for his VQ. Way to accelerate, Spaulding!

    YHC started with a lengthy disclaimer. Two items to present to the 13 gathered PAX:
    1. At the end of the workout, everyone would get the chance to step forward and announce their goal for the rest of the year. Say it out loud, own it, and trust the PAX to hold you accountable to achieving it.
    2. Find your Burpee Partner. We will have 8 1-minute burpee breaks during the workout. Tell your Burpee Partner how many burpees you are going to do total during these breaks. Make a commitment to doing it.

    Then mosey over towards the rocks for a quick warm up with some stretches and imperial walkers. Spaulding took center stage for a strong SSH cadence. Nicely done!

    YHC’s goal for this year is a murph. That’s gonna require a LOT of strength training. So lets get a rock and partner up. (BUT FIRST – Burpee time #1!). Dora’s stay-in-one-place cousin: 100 Merkins, Squats and BBSU, with 20 Rows as the timer. Go… Stopped for a few more burpee breaks along the way.

    Then circle up for more rock workout. Lift your rocks – then the warning: if you put your rock down, the PAX to your left will pay the price with 5 burpees. Overheads, Curls then Rows. 10, then 8, then 6. Then time for another Burpee break (#5, I believe).

    Return the rocks, and let Spaulding take over.

    Mosey to the field in from of NOMA. Beach Volleyball – count to 21 for a winning score. What was each count? 2 lunge steps and a squat, all in cadence. Rudy thought that sounded easy. Rudy was Rong.

    Mosey to the baby foundry (stopping for more burpees). Spaulding tells the PAX about the correlation between grip strength and longevity – so in the interest in helping all of us, he’ll have us do rounds of 1 minute dead hangs. Most PAX appear to be on track for longer lifetimes than YHC….

    Mosey to Tool Wall for some calf raises. Then we need to head for home. Back at the Great Lawn for the final round of burpees, then head to the flag for what would promise to be a lengthy COT.

    All PAX hit their burpee goals. Nicely done! Good thing – because if you came up short, your Burpee Partner would pay the price by making up the difference. Then during the COT all of the PAX called out their goals. Several joined YHC in committing to a Murph. Lots of weight goals. Cheeto going to do his first Marathon (in absentia – Mayhem committed to a Half-Marathon). All of the goals will be in Slack, and all PAX are invited to hold us accountable and join in the fun.

    Thanks to all of the PAX who have helped me grow by encouragement and accountability over the years.

  • Thanks, I Hate It – from Glitter Balls

    YHC decided to try some new things today, and some twists on popular and beloved exercises – let’s see how the crowd felt about that.

    Warm up:
    SSH
    Hill Billies
    IWs
    Grass Grabbers
    Arm Circles
    5 8-Count Bodybuilders

    Thang:

    Starting at the top of Roosevelt Mall, exercise, run 2 benches down, repeat. Exercises were-
    Lateral Bear Crawl
    Forward/Reverse Bear Crawl
    Decline Merkins
    Freddie Mercuries
    Superman w/ Lat Pull
    Plank Jack Reaches

    Mosey to the Old Foundry:

    4 Stations, 3 Sets at each station, 40 second timer-

    Pull-ups
    Dips
    Squats
    Inverted Rows

    Loop around to other side of Roosevelt Mall to run it back how we started-

    5 6x High Knee Burpees (Burpee, but do 6 high knees between each one)
    Right Side Plank Dips
    Left Side Plank Dips
    Right Leg V-Ups
    Left Leg V-Ups
    Right side NRR
    Left side NRR

    Run it back to flag, plank for a minute.

    COT.

    General consensus was that the High Knee Burpess were bad and not fun, 0/10. Might run them back if Tool calls me “Tim” again though.

    Congrats on our FNG getting his name, Flexolite©!

  • Im Prompt 2 – from Vagabond

    10 burpees x5
    BLIMPS
    More burpees and bench work
    Mary

  • Something About Mary – from Heisenberg

    Having worked out at Wolfpack on Friday with Gabby (still waiting on backblast) and Mothership with Rudy on Saturday, my arms and legs were a little sore. My core was not, so with the intent to make my core sore I devised an ab-centric workout. Arriving with 45 seconds to spare at the NOMA fountain I announced the theme to Tool, Vagabond and Catfish. Abdominal workouts and abdominal surgeries are in conflict, so Catfish went for a run.
    Everything was “in cadence”.

    Warm-up Imperial Walkers, Abe Vigoda’s, Grass Grabbers, (We were joined by Fracsac and Triple Shift each of whom were four minutes late) Arm Circles, on our faces for W’s, Y’s and T’s. To the top of the NOMA steps for a Deep Sea Diver with shoulder taps

    Crunch O Rama
    1. LBC
    2. Raised Leg – Crunch
    3. Freddy Mercury
    4. Right Side Crunch
    5. Left Side Crunch
    6. Reverse Crunch

    Lap around NOMA
    Plank O Rama
    1. Front Plank
    2. Nolan Ryan
    3. Low Right Side Plank
    4. Low Left Side Plank
    5. Back Plank

    Run to back of NOMA for some . . . . Mary
    1. Heels to Heaven
    2. Gas Pumps
    3. Fire Hydrant
    4. Crunchy Frog
    5. Tin Snips
    6. Penguins
    7. Flutter Kicks
    8. Wide Legged Dying Cock Roaches
    9. Hello Dolly

    Finished with obligatory “Sunday Mornings”.
    COT.