F3 New Orleans

Tag: Vagabond

  • Mardi Gras Mambo Misery – from Bolt

    IMHO, Mardi Gras is the greatest holiday of the year so YHC decided to bring a little bit of that “only in New Orleans” flavor to the Gloom this morning where seven pax showed up. Krewe of PAX members assembled at mid field to ready ourselves for the parade which a couple getting held up briefly by the train. Warm up of the usual stuff except with Mardi Gras music. Time for the Krewe of PAX to meander along the route as there would be inevitable stoppages during which we would pass time with exercises.

    Mosey to the stretching and mobility pavilion for:
    20 ea. right/left leg step ups
    5 Burpee‘s
    20 dips
    Mosey to large Diamond’s bleachers for: Merkin mountain up the bleachers starting at 2 reps
    20 Modified prisoner squats, touching palms to ground at bottom
    Mosey to gym for:
    Calf raise mountain start at 5, adding one/step
    Squat down the mountain start at 2
    Balance work: flamingo stance to hold high knee, to hands free with 5 open/close the gate and switch sides
    Mosey to far end of parking lot, grabbing curb for five burpees, bear crawl to midpoint and plank for six
    5 burpees, crab walk back to curb and 10 dips
    Mosey to near rock pile and circle up to plank for six
    15 mountain climbers
    20 LBCs
    Deca die shall dictate the end of our Mardi Gras season: 1 min peoples chair, 15 tuck jumps, 20 dips
    Mosey back to flag for 5 burpees, COT.

  • “Seal the Deal” a Mosey Inspired Sunday at the Renaissance – from Heisenberg

    Warm up with movement – Walking Imperial Walkers (AKA Gabby’s) , Bear Crawl, Crab Walks – IC around the NOMA bacon fountain.

    Face the Bacon for Jack Off/Jacked Up- SSH, Smurf Jacks, Red Bull Smurf Jacks, Plank Jacks – seal the deal with some Seal jacks – I thought the F3 Exicon called a variety of jumping jacks a “Jack Off”. I was mistaken as it is called “Jacked Up” Next time I will add in the Wacky Jack and some other variations. Seal the deal with Seal Team 6 – Six Seal Burpees (burpee with two merkins) in cadence.

    Ladder of Seal Burpees – Running from NOMA to the end of Lelong Drive we performed a ladder of Seal Burpees – 10, 8, 6, 4, 2, 4.

    Ultimate Football Mosey – Using an actual 1999 LSU practice football that no longer holds air we passed the football while moseying to the Tool Wall for some calf exercises. Any drop and there were several the pax performed two Seal Burpees. Ultimate Football mosey to the back of NOMA for 3 rounds of Sunday Mornings.
    COT

  • Charmin Maniversary – from Charmin

    Apparently today was YHC’s Maniversary; so to celebrate I have written a lymrick:

    I posted in the gloom today for a ruck.
    I chose this ’cause I knew running would suck
    In total there were 9 runners
    1 walker, and 3 ruckers
    We are all thankful for F3 getting us unstuck

  • Welcome to February – from Hokie

    8 Pax welcomed in February with 2.25 miles and a bunch of burpees

    After disclaimer, we moseyed to track for our warm up. Each 1/6 of a lap mosey we conducted a warm up such as ankle rolls, opening & closing gate, high knees, arm circles, some “clubbing”, neck rolls

    We continued to mosey in 1/6 of a lap increments with variations such as Running backwards, regular mosey, lunges forward, lunges backwards

    At each 1/6 lap stop we did either 5 or 6 burpees and then 10 of other exercises like shoulder taps or mountain climbers

    At 6:40, 6:50, 7:00 & 7:10 the alarm sounded and we did 1/4 mile mosey followed by 5 burpees and then shoulder taps while waiting on the six

    2.25 miles & 156 burpees later we stretched for 3 minutes to someone Mumblechattering the Q was just looking to waste time

    Stretch before & after your workouts and at least one day a week for an extended period to help prevent injuries.

  • Renaissance means Revival – from Triple Shift

    To hit my minimum requirement of two Qs a month, I had to get one in quick before January ended so I signed up for the Sunday Renaissance. With the New Year resolutions passing for many on quitting day (Jan 19th), the men of F3 NOLA yielded themselves to YHC and I didn’t want to disappoint. Time to bring out the sandbags and kettlebells for a revival of pumping iron (sand).

    YHC arrived with a few minutes before 6:30 am and a crowd was present. Along with that crowd came the subsequent mumblechatter. In fact, it was in rare form as the pax was trying their best to distract me from my mission to help these men accelerate. Enough of the chirping and I called out Burpees in cadence up to 10 and things settled down. We performed Imperial Walkers, Low Slow Squats, Open the Gate, Close the Gate, Arm Circles (forward and backward) and closed out with 10 burpees in cadence.

    THE THANG
    We would perform 5 burpees, 10 body rows (flat part of hand rails), 15 Kettlebell swings, and 20 squats then run around NOMA x 5.
    After that round of exercises, we went to the fountain for one legged glute bridges x 10 IC each leg and then Bulgarian Split Squats x 5 IC each leg
    With time running short, we went to the back of NOMA and did three Sunday Mornings.

    COT
    Countoff, Namerama, and intentions. Prayers for MacGyver’s health, Cheese Steak’s son in law and son. Thank you for the opportunity to lead!

  • Roller Derby – from Vagabond

    Pax split into tag teams of 4 and competed to bear crawl pushing two 5 gallon water jugs around the perimeter of the great lawn. Did 100 big bois. Pax choice of exercises with rocks. 6 mins of jump rope.

  • Wet & Wild with Napoleon on Crack! – from Fracsac

    Torrential rains for a brief but brutal period the night before left the track and inner field looking more like a community pool than a field. Lucky for the Pax, YHC arrived early and set a few things up.

    Flag planted, classic rock on the speaker, disclaimer given, mosey in a direction to get us in a parking lot on the back side.

    Warmup with regular stuff, no clubbin though. We got stuff to do! Threw some Tempo Merkins in for good measure.

    Left leg and right leg power ups x 20 at the benches where they do pseudo yoga. Added 15 dips in between

    Mosey to where the cones were set up. 11 burpees at start, bear crawl to cone 10 burpees, continue the backwards Route 66 down to 1 burpee.

    Mosey to gymn where we did some Sunday Mornings x 3 on Hump Day!

    Mosey back to the cones, each pax stand near a cone. 5 burpees to get the pax to listen.

    The end pax throws the frisbee 2 pax down, receiving pax unable to move. If HIM catches it, continue down the line. If frisbee is dropped, 4 burpees for the group. 9 sets of burpees or 36 more. Add the 5 and 66 previously and we did 107 total.

    Mosey to the flag for CoT

    NMM

    It was great to see Napoleon from Birmingham back, and he brought Sergeant Crack with him!

    66 burpees , plus the 5 and then 9 sets of 4 burpees for frisbee drops, or 36 more, gave a total of 107! Well done!

    YHC kept the pax feet semi dry.

    Thanks for posting with me!

    SYITG

  • Rock The Renaissance – from Fracsac

    The Renaissance started off with a speaker blasting classic rock and facing the bacon to warm up. YHC was counting cadence but the Pax were too quiet. That brought a 5 burpees penalty. Pax were louder, then dropped off again, which brought 5 more burpees! That got their attention!

    Mosey to light posts for a Vagabond reverse Route 66. Start with 11 burpees and work down to 1.

    Mosey back to the fountain for stations with a 53# kettlebell sandbag, a 60# sandbag (sweetness) and Triple Shifts wee 40# sandbag. A jump rope and a frisbee made their way in too.

    EMOM to get out last burpees to hit 100.

    A few minutes left so to the side of the museum for Sunday Mornings.

    COT

    100% attended Coffeteria.

    SYITG

  • Maverick++ and 99 Burpees – from Rudy

    Brisk Mothership morning. 12 PAX in the cool gloom came out to better themselves. YHC wanted to reward them – and what better way than with burpees.

    Mosey over to the Peristyle for a quick warm up of some stretching and SSH/IW.

    Thing 1: YHC went way back in the backblast archives looking for something new, and found what Reluctant Yankee termed “The Maverick” from July 2015. But – YHC wanted to one-up them. The Maverick was 11s. What one-ups 11s? A larger number. So in honor of the 220th anniversary of Louis XVI’s beheading – we went for 16s.

    16 Squat Jumps to start, in the Peristyle. Run to the benches, stopping for 1 Hand Release Merkin on the way. Then 1 Dip. Return for 15/2/2. 14/3/3. You get the idea. That was a gasser… Way to go, SOGO and Mahatma (the early finishers) as they pushed the rest of us through to completion. Spaulding’s form was, as always, impeccable.

    YHC was accused of running away, merely because he had to return to his car to get…. The Deck o’ Death. Mosey to the center of the newly-resurrected Great Lawn.

    Thing 2: Hearts = Burpees, Diamonds = Squats, Clubs = Sit Ups, Spades = More Hand Release Merkins (Kennah Brah started griping about that early). Meanwhile, because Macgyver refused to pay attention, he drew a 5 burpee penalty while the rest of the PAX waited. Then the cards began. Out of the gate, Squats took the early lead. But then Hearts started showing. Again. And again. Forever it seemed.

    20 mins later, 26 cards down, YHC called it – so we could get to the last thing. 12 of 26 cards were BurpeeHearts. Frac reported that we did a total of 91 burpees.

    Thing 3: A few rounds of Tyson, with Core exercises. Sprint half-way on the lawn, 10 reps. Sprint to the end, 10 reps, Sprint halfway back, 10 reps, Sprint to the end, 10 reps. Start with V-Ups. YHC instructed PAX who finished first to keep going until the 6 finished 10 reps. Several of the PAX revolted – leading to a 5 Burpee penalty (96 burpees, YHC thought to himself).

    Then we did rounds of Freddy Mercury, Wife Pleasers, and Hello Dolly. Heisenberg and Frac TRIED to get additional penalty burpees to hit 100. But YHC would not bite.

    7:29 – time to head back to the flag. BUT WAIT: 3 more burpees, just because. 99 burpees total.

    COT: Close up with a count-off and name-o-rama. Lots of stuff going on, especially running – Run Cajun Run, Krazy Ivan and City Pork. Several intentions – new life (congrats Disclaimer!) and sad passings. Prayers go with those heading to the next stage of life, and for comfort for those they have left (temporarily).

    And prayers for Spaulding’s friend suffering from Shingles. PSA: The shingles vaccine. If you haven’t (looks askance at himself), please get it. It is painful and 100% unnecessary to suffer through. That is all.

  • Mothership Tribute to Cardinal – from Fracsac

    6 men paid another tribute to F3 Cardinal by completing his VQ at the Mothership.

    Warm-o-Roma
    15- Side Straddles Hops
    10- Tempo Merkins*
    10- Flutter Kicks Double Count
    10- Little Baby Arm Circles Forward
    10- “ “ Backward
    10- Hallujahs
    10- Knoxville Cherry Pickers*
    20 Sec. Samson Hold*
    PHELPS it out
    10- Willie Mayes Hayes
    Workout
    “Card’s Run and Repeat”
    5- Burpees – Moment of silence. Burpee Counter 10
    Big Boys
    Heels to Heaven
    Run to the opposite corner of the Great lawn and repeat (approximately 160 meters)
    Run back to original corner of great lawn.
    10- Burpees Burpee Counter 30
    Little Baby Crunches
    Mt. Climbers Double Count
    Run to the other corner and repeat and run back
    15- Burpees Burpee Counter 60
    Air Squats
    Freddy Mercury’s
    Run to the other corner and repeat and run back
    When you return hold squat until all Pax have finished
    As a group if there is time
    20- Burpees Burpee Counter 100

    We continued beyond with the following as we still had 25 minutes to go.

    Right leg power ups x 10
    Left leg power up x 10
    Dips x 10
    Bulgarian split squats x 10 (Left and Right)

    Bear crawl and burpees on the Great Lawn:
    Bear crawl to tree 1 – 5 burpees
    Bear crawl to tree 2 – 4 burpees
    Continue until tree 5 – 1 burpee

    120 Burpees total

    Mary

    COT where the Q read the piece from the Accidental Adventurer by Matt Crossman, aka F3 Ralph. F3 is a gift, and I’d be lost without you guys. Continue to share this gift with other men as it is needed.

    I love each and every one of you.

    SYITG