F3 New Orleans

Tag: TurboDog

  • BBQ, where are you? – from Jose10k

    After having the Wu-Tang Clan visit the house of Jose 10k, YHC was finally able to safely rejoin the gloom. I was eager to get back to grind at the A1C, but where’s BBQ? Where o where is BBQ?
    Warm-ups: ssh, torso twists, self love, grass grabbers, cherry pickers
    The Thang: Four corners, back peddle the short length, run the long length. 7 merkins at each first, then 14 hand release, 21 slow squats, followed by 28 leg raises. Mosey to the bottom of the garage to do calf raises (3 per step) all the way up. Finished off with a few minutes of good stretching. Fletch prayed us out. Glad to finally be back at it. But seriously, where is BBQ?

  • BBQ, where are you? – from Jose10k

    After having the Wu-Tang Clan visit the house of Jose 10k, YHC was finally able to safely rejoin the gloom. I was eager to get back to grind at the A1C, but where’s BBQ? Where o where is BBQ?
    Warm-ups: ssh, torso twists, self love, grass grabbers, cherry pickers
    The Thang: Four corners, back peddle the short length, run the long length. 7 merkins at each first, then 14 hand release, 21 slow squats, followed by 28 leg raises. Mosey to the bottom of the garage to do calf raises (3 per step) all the way up. Finished off with a few minutes of good stretching. Fletch prayed us out. Glad to finally be back at it. But seriously, where is BBQ?

  • Leg Work @ the A1C – from Einstein

    a cool 42 degrees at A1C this morning
    without the stalwart BBQ around to entertain the PAX with his Midwestern sensibility, we got right down to business
    and after a short disclaimer…

    Warmup:
    all 20xIC: Arm Circles, Side Straddle Hops, Good Mornings, Hillbillies, Shoulder Shrugs, Imperial Walkers,
    Thumb Drives, Swimmers, Grass Grabbers, Cherry Pickers, Neck Rolls, Seal Jacks, Smurf Jacks, Irish Scissors, maybe some more…

    Thang 1:
    on the Upper Deck ramp of the Justice Center Parking Garage
    a set of 11s; with squats on the upside and lunges on the downside
    with back-peddling, laterals facing North, laterals facing South,
    karaoke, and regular run (repeating the ramp work 2x)

    Thang 2:
    to the stair well for some flexibility work;
    on the bottom floor one Pax goes up the stairs – heels to hands fashion – while the remaining Pax perform side straddle hops
    once the lead guy touches the first landing, the next Pax takes off in the same fashion. At the top of the stair well, the arriving PAX does side straddle hops until the whole Pax finishes
    their climb.

    Mary: round robin on the Mary
    Einstein 20 V-ups
    Moby 20 inverted scorpions
    Jose10K 20 penguins
    Fletch 20 crunches

    Count-o-rama

    Fletch prayed us out into the day with a St. Stanislaus Rock-A-Chaw special

    Thanks guys. Always extremely decent of you letting me lead.

  • Die Hard is a Christmas movie! – from Jose10k

    Warm-ups: ssh, self love, grass grabbers; windmills, high knees

    The thang: After the warmups, the PAX moseyed to the courthouse. The tragedy at Nakatomi plaza occurred on Christmas Eve, and we gathered today to honor the hero of Nakatomi: John McClain. The event occurred on the the 30th floor, so that’s where we started. 30 merkins, 30 squats, 30 big boy sit-ups, 30 leg lifts. In between each exercise ran the length of the courthouse leading up to the stairs, up the stairs and then back down. Once the pax was finished we ran 1 lap around the entire courthouse. This is when the terrorists almost took out Grundy (asthma attack) and where we picked up some extra help from Miles Davis posting from Mississippi. We now stopped on the side of the courthouse.
    ‘‘Twas the night before Christmas, and all through the house, not a creature was stirring,except for the four assholes coming in the rear in standard two-by-two formation.
    Paired up. Partner one : side lunges the entire grass section to the concrete and back, partner 2= holds an al gore thoroughgood. Repeat.
    The terrorists planned to use C4 to blow up Nakatomi Tower. The PAX completed in cadence 15 reps of these 4 “c”ore exercises: little Manny crunches, flutter kicks, Freddy Mercury’s, and cowbells favorite: crunchy frogs.
    Come out to the coast, we’ll get together, have a few laughs.
    Famous line from the air ducts: time to do some ac duct crawling, while partner 2 does squats. Side not, ac duct crawling no fun when you hit the acorns. Mosey back to the second floor to do a Hans Gruber pull-up: the pax hung from the raptors for 10 count, then did 30 Superman’s (he did fall 30 stories) .back to the stair well to do 5 calve raises each to the top. And time was up. Cot, Russo prayed us out. Thoughts and prayers to Zoolanders friend. And to further celebrate the heroics of John McClain, a yell of Yippie Ki-yay Motherfu**er. Thanks for letting me lead gentleman

  • B.L.I.M.P.S. on the Upper Deck – from Einstein

    Short disclaimer…

    Warmup:
    all 15xIC: Toe Touch, Side Straddle Hops, Grass Grabbers, Good Mornings, Hillbillies, Shoulder Shruggs, Imperial Walkers,
    Thumb Drives, Smurf Jacks

    Thang:
    On the Upper Deck of the Justice Center Parking Garage
    Running to each of the four corners doing the following
    1st round 5×4 Burpees
    2nd round 10×4 Lunges (2 is 1)
    3rd round 15×4 Imperial Walkers(2 is 1)
    4th round 20×4 Merkins
    5th round 25×4 Plank Jacks
    6th round 30×4 Squats
    Totals: 20 Burpees,40 Lunges, 60 Imperial Walkers, 80 Merkins, 100 Plank Jacks, 120 Squats, about a mile of running

    Mosey back to the invisible flag for a few minutes of Mary: Rocky Balboas, Leg Lifts, Scuba Steves, Hello Dollies, Iron Crosses

    Count-o-rama
    Jose-10K leads us out with prayer.
    BBQ enlightens the PAX with his “tricks of the trade” on “aging” gracefully

    Thanks guys. Always extremely decent of you letting me lead.

  • Leg Work 0’Plenty – from Einstein

    One humid mofo, early this morning, atop the St. Tammany Justice Center parking garage

    Short disclaimer…

    Warmup:
    all 20xIC: Toe Touch, Side Straddle Hops, Good Mornings, Seal Jacks, Swimmers

    circle up in the shade of the lamp stand
    Event; from the F3Nation Exicon: Deck of Death – each suit is an exercise and each card dictates the number of reps
    Diamonds: Star Jumps
    Spades: Jump Squats
    Hearts: Ice Skater Hops (2 is 1)
    Clubs: Tin Soldiers (back vertical – bringing straightened leg up to horizontal, hip height, 2 is 1)
    Jokers: Merkins, Ramp/Stair Run
    Lagniappe – PAX did one burpee while card-puller walks up to choose card. So, continuous motion, finishing the 52 card deck right at the buzzer.

    The PAX: Akbar, BBQ, Einstein, MobyDick, Tanked-Up, Turbo-Dog

    Count-o-rama, Akbar leads us out with a prayer.

    Thanks guys. Always fun to lead.

  • Try to Make It Better, Keep Learning from Your Mistakes – from Bushwacker

    Last week YHC picked up the Q at the A1C after a long absence. The iron was present, the core was tested, and QIC walked away happy, yet unsatisfied. So with building upon that success in mind, it was time to double down! Same iron, same core, more exercises plus cones. But sometimes the best laid plans of mice and men go awry.

    WARMORAMA

    x10 IC: Windmills, T Stretches, Torso Twists, Hairy Rockettes, Imperial Walkers

    THANG

    What was SUPPOSED to happen: With 5 cones spread out across the length of the parking garage and a pair of 20lb dumbbells, 45lb dumbbells, a 25lb plate and a 45lb plate at one end. Each man would walk/run the length with a designated weight while the rest of the PAX did various core exercises. At each cone on separate turns(there AND back) would be: 5 Burpees, 10 Merkins, 10 Squats, 10 Sister Mary Katherines, 10 Torso Twists, 10 Mountain Climbers, 10 Squat Thrusters, and 10 Kettle Bell Swings.(See, could’ve been worse, huh guys?)

    What ACTUALLY happened: With such a strong showing It took us nearly 30 minutes just to get through the 1st exercise! QIC didn’t audible soon enough, but when I did two men went at a time, it went from 5 to 4 to 1 cone, and it was exercise on the way there and walk/run back. With these changes we still only got through the Burpees, Merkins and Squats before time experied.

    COT
    With no time for Mary, the COT capped by Einstein’s prayer was all we could fit in. From what was SUPPOSED to happen you can see YHC had intended some strenuous coupon work, but for the best of reasons it simply was not quite to be. Regardless, the attendance and effort are both appreciated and applauded. Well done gentlemen!

  • The Lord of the Thangs

    Huge thanks to the 20 men who posted this morning for Pope’s VQ! He’s been chomping at the bit to lead, and we greatly appreciate you guys making it so special for him, especially with our planning to move soon to an area where we’ll be starting F3 from scratch. Glad to know I can lean on him to Q every now and then!

    Excitement was in the air as more and more men made their way to the flag (Turbo Dog couldn’t hold it in.) The 11-year-old Pope had shown signs of natural leadership at previous beatdowns, so expectations were high, and he did not disappoint.

    The routine was centered around his new favorite topic, The Lord of the Rings. After having recently finished reading the books, a good percentage of his thought time these days is spent somewhere in Middle Earth, so the landmarks around The Gipper were quickly transformed into battlefields, fortresses, and volcanoes.

    Warmup: 20 Side Straddle Hops, 15 Windmills, 15 Merkins, 15 Cherry Pickers, 15 Butt Kicks, 15 High Knees

    Then, PAX grabbed age-appropriate coupons and mosey to the courthouse for the first stage of the Thangs:

    1st Stage–Battle at Helms Deep:

    Start as Legolas (fleet-footed elf) at the benches with 10 bench hops (hands on a bench and jump back and forth over), carioca run to the stairs, and run up to the top where each then becomes Gimli (short dwarf) and completes 15 dwarf jacks (smurf jacks). Then, down the ramp and back to the coupons where each becomes Aragorn (warrior king) and performs 12 sword unsheathings (overhead tricep presses).

    Three rounds of this, then haul the coupons up the stairs of the parking garage to the top ramp for…

    2nd Stage–Mount Doom:

    Hobbits Frodo and Sam teamed up to get the ring to the top of the mountain to destroy it in the flaming lava.

    PAX partnered up with partner 1 (Frodo) starting the beloved “Bear and Block” up the ramp: bear crawl a few steps, then drag/pull the cinder block forward from between your feet, then a few more steps, then drag, etc.

    Partner 2 (Sam) battled Gollum (coupon) at the bottom: 10 Man Makers for first round, 15 curls for second round, and 15 goblet squats for third. Once a set was complete, partner 2 ran up to Frodo to replace him dragging the block up the ramp, and partner 1 runs down to be Sam for a set at the bottom.

    Each time the block made it all the way to the top and was run back down, partners moved on to the next round’s exercise. After the third round, all PAX ran backwards with their coupons to the top (in the style of Gollum, dancing his way over the edge of the cliff).

    About half of the PAX found a way to destroy their rings/coupons early (a little too much “man” in the “Man Makers”) making their task a bit easier and making a Home Depot run necessary for YHC before next Wednesday.

    Moseyed back to the flag to replace the coupon fragments. COT with some great opportunities provided for giving back to the community, and Turbo Tax prayed us out.

    Thanks, again, for all the support for the young Q, and for allowing us to be a part of the F3 family! We’ll be taking full advantage of it until the day we’re moved out, and then we’ll be counting on your wisdom and support for getting F3 started in the Houma-Thibodaux area.

    God will provide!

    Goose

  • This is going to suck, and other astronomical musings

    The 23.5 degree tilt of the Earth’s rotational axis with respect to its orbital plane is in part responsible for life as we know it.  It is also responsible for the fact that the gloom is getting gloomier these days for the F3 PAX gathering in the Northern Hemisphere (do we have any PAX in the Southern Hemisphere???).  This was a particularly clear morning, and in the relative darkness of Abita Springs, Louisiana, Nacho Libre employed his doctoral-level grasp of astronomy to suggest that just about every group of stars in the heavens is indeed Ursa Major.

    The THANG 

    Warmup

    • SSH x 20 IC
    • IW x 15 IC (Nacho inquired if IW’s actually do anything)
    • 5 counter-clockwise revolutions of Side Straddle Shuffles around the amphitheater
    • 5 clockwise revolutions of Side Straddle Shuffles around the amphitheater

    Main Event

    Starting at the bottom of the hill, run up to second light post (~50 yards).  Then 1 burpie.  Run back down to bottom of hill, turn around, run back up hill.  2 burpies.  Rinse and repeat all the way up to 10 burpies.  Total of 55 burpies. (Thank you Spartanburg Stonehenge PAX, although the hill in Upstate SC was waaaaay steeper.  HUB CITY!!!)

    Back to the amphitheater for 15 freak nasties IC.

    Back up the hill for:

    • 20 Jane Fonda’s IC each leg
    • 10 John Kerry’s each leg IC
    • 15 John Fonda’s each leg IC (knee to knee)
    • 10 John Fonda’s each leg IC (toe to knee)

    Back to the amphitheater for Bunny Hop Box Jumps x 10 OYO.

    Run back up hill to 2nd light post for CraZY IvaN (the exercise formerly knows as Sudden Change).  Cumulative total of 65 burpies.

    Back up to top of hill for Mary:

    • LBC x 25 IC
    • Frogman things x 15 IC
    • Vladimir-the-DNC-Email-Hacker-Putin’s x 15 IC
    • Heels to heaven  x 15 IC

    Countorama, Nameorama, Prayer.

     

    E

  • Jump Rope for Heart

    Three PAX met in the gloom at TurboDog for YHC’s substitute Q’ as EiEi had to take off this AM for a meeting.  Nonetheless, YHC was determined to give a beatdown.

    Warm Up

    1 big lap around the trailhead with short sessions of butt-kicks, karaoke, Frankenstein, quad stretchs.

    Circle up

    SSH x 25 IC

    Seal Jacks x 17 IC

    Peter Parkers x 19 IC

    Merkins x 15 IC

    Mosey to the carousel canopy to begin the first COP

    COP #1

    Ring Rows x 20

    Ring Tricep Extension x 20

    Jump Rope x 100

    RInse and Repeat twice for total of 3 sets

    COP # 2

    Ring Merkins x 20

    Weighted Vest Step ups x 15 each leg

    Jump Rope x 100

    Mosey to the park….

    50 yards of lunges

    25 yards of reverse lunges

    Slow Mosey to the Rings

    Toes to Bar x 8

    Rinse and Repeat x 2 for a total of 3 sets……. These are way harder than expected

    Slow mosey to front of park…

    YHC felt it was time for a run with burpees on Q’s count back to the carousel canapoy… Probably about 10 burpees but wasnt really counting.

    5 Minutes of Mary was enough

    Count o rama

    COT

    “Manly men do Manly Things”