F3 New Orleans

Tag: Vagabond

  • RED – Tribute to the 141 and the 256 – especially Army Specialist SPC Jean-Paul Tujague Jr – from Hokie

    Technically Army Specialist SPC Jean-Paul Tujague Jr is in the 141st (Washington Artillery) which is attached to the 256th Infantry Brigade, so we paid tribute and respect with 141 Merkins and 256 Big Boy Sit Ups… broken down into six rounds.

    We started at the gathering point and moseyed to the rock pile and then onto the tree lines field.

    Round 1 – 16 Merkins, run across field from one tree line by baseball field to the other tree line near the gym lot, 26 Big Boy Sit Ups (BB), run back across the field, grab your rock and do shoulder presses waiting on the 6.

    Round 2 – 25 Merkins, run across, 30 BB, run across, grab rock for curls waiting on the six

    Rounds 3-5 — 25 Merkins, run, 50 BB, run and use rock while waiting on six with triceps (round 3), rows (round 4) and chest presses (round 5).

    Round 6 – 25 Merkins, Run, 50 BB, and stay in lot doing Side Straddle Hops waiting on the six.

    While in lot, we planked and bird dogged for 14.1 seconds and then again for 25.6 seconds.

    We then ran back to gather our rocks and return towards the rock pile for 25 (.6 was silent) more chest presses and (14 (.1 was silent) box CUTTER’S with our rocks overhead..

    Mosey back to the Flag for Mary and COT. At request of Boo Boo, Penguins saved us after Jay-Lo’s by Scantron.

    Special gratitude to all those who serve!

    Thank you for allowing this old man the opportunity to lead.

  • Mobility is required for Momentum – from Triple Shift

    Noun – Mobility – the ability to move freely and easily

    With the passage of time, things always tend to fall into a rut or ravine…depending on how bad it gets. Because we focus so much of our time on getting physically stronger to accelerate our health, we forget that regular maintenance should always be included in that formula for peak performance. As I have been battling a nagging achilles injury for over six (6) months, it’s time, to be honest with myself and be intentional about working on my mobility. Now I know you might be thinking out loud, “but we do a stretch at Broga or when we do the Abe Vigodas or grass grabbers in our warm-up.” Well, mobility and flexibility are somewhat related but put simply, flexibility is the ability of a muscle to lengthen and mobility is the ability to control movement through a range of motion.

    WARMUP – I went through a series of slow, methodical movements of squats, butt kicks, hacky sacks, high knees, merkins, etc.

    THANG – I focused mainly on mobility exercises for the Wrists/Hands, Shoulders, and Hips. I led the PAX through the instructional videos and mobility diagrams found at GMB Fitness.

    9 Wrist Mobility & Strength Exercises for Pain-Free Hands & Wrists

    Shoulder Pain: Shoulder Exercises & Movements for Pain Relief

    Hip Exercises for Power and Mobility

    COT – I closed with a prayer of gratitude and that God would provide peace for those who are suffering and encouragement for those who are leading (that’s all of us if you didn’t know by now). In the COT, I shared a wonderful poem from Red Turtle titled ‘The Last Stop’ from F3 St. Louis. Enjoy!

    THE LAST STOP
    Bent and Broken. Wounded and Torn
    Life ripped apart by the ceaseless storm
    Crashing waves blinding the eyes
    Drowning and consuming him with pain and lies
    The clown wakes
    With Shoulders slumped and knees creaking
    It’s 6 am and he is unsure of what he was thinking
    Into the gloom, he decided to stumble and stand
    Surrounded by strangers in a foreign land
    Now he stands, the world still and silent
    Focusing the clown on a cold most violent
    “Back to comfort” whispers the clown
    Back to the warmth to lay it back down.
    The whispered words crawl around inside his head
    Telling the man to go back to playing dead
    Abandon all hope. The man is not enough.
    But as the Man thinks to turn and flee
    To abandon all of the hope he had started to feed
    His friend, like a warrior, appears out of the dark
    Hefting a brick upon his shoulder with an F3 Mark
    The warrior is filled with love, hope, and fire
    Rescuing the sad clown his singular desire
    It was an Emotional Headlock gently and routinely applied
    That had finally brought his broken brother, now OUR Man, to the Pride
    As the warrior hands the brick to OUR Man
    He grins in delight at the outcome of his Plan
    With love in his heart and hope in his eyes, he gives to OUR man a final instruction
    “This is your Coupon which you must not Drop!
    Welcome FNG, you’ve arrived at The Last Stop.”
    – Red Turtle F3STL

  • More than just a run – from Fracsac

    10 Pax made a choice to take the DRP on their journey to get right and posted to the Renaissance for a Sunday fun day. With a shovel flag planted, disclaimer was given, then:

    Warmup on the steps of NOMA facing the bacon:

    Abe Vigodas x 10
    GG x 10
    IW x 15
    AC x 15 both ways

    Mosey to the singing tree via the path around big lake.

    10 Burpees OYO
    Wife Pleasers x 15

    Continue mosey around lake, stopping on back side.

    10 Burpees OYO
    Freddie Mercury x 15

    Continue mosey to secluded benches near swan boats.

    Right leg step ups x 15
    Left leg step ups x 15

    Mosey to dock with swan boats

    As a tribute to Maverick who moved to the north shore, Mucho Chesto:

    Merkins
    Diamond Merkins
    Staggered Merkins left and right
    Streamline flutter kicks

    Continue mosey toward foundry. Stop at Christian Brothers grass, felt like we were doing something sneaky….

    10 Burpees OYO
    Streamline tin snips

    Mosey to foundry for stations:
    Partner up

    Pull-ups AMRAP
    Big boi sit-ups AMRAP
    90 degree flex arm hang
    Jump the snake
    Run to track 5 burpees run back – timer

    Mosey to back of NOMA for:
    Sunday Mornings x 5

    Mosey to flag for:

    10 Burpees OYO
    LBC x 15

    Think you’re done…not!

    8 count body builders IC x 10

    Now we’re done…

    COT

    • T-Claps to Baywatch for Rucking to the Renaissance
    •. 100% participants at coffeteria

    SYITG

  • Fasting & Penance – from Thumb War

    Pax of 8 started the workout in 35 degrees and at 6:35 as half the Pax were running back to the flags from their 5:30 pre-workout ruck.
    We warmed up with the following exercises IC:
     SSH x 25
     Grass Grabbers x 15
     Arm Circles front x 10
     Arm Circles Back x 10
     Mountain Climbers x 20
    The Pax rucked up and starting Rucking at a fast pace on the jogging path towards Vintage. Along the way to West Esplanade and back totaling 2.92 miles, we halted at about every 5 minutes and the did following exercises:
     Squats – 21 Reps
     Front squat presses – 21 Reps
     Merks – 21 Reps
     Overhead Lunge – 21 Reps
     Squats – 21 Reps
     Front squat presses – 21 Reps
     Merks – 21 Reps
    Back to the flags at 7:31 for some Mary:
     Freddy Mercs – 25 IC
     LBC’s – 25 IC
     Hello Dolly – 15 IC
     Plank hold for 1 min
    COT where we named Triple Shift’s 2.1 Jonah “Smash”. Finished with intentions and prayer, which focused on using this Lent to improve ourselves. Thanks, Vagabond, for the invite to Q.

  • 7 Pax and a Whole Lot of Thangs – from Fracsac

    7 Pax made a choice to take the DRP on their journey to get right and posted at The Renaissance at 0630 to see what unique beat down YHC had in store. With a shovel flag planted, disclaimer was given, then:

    Warmup facing the Bacon:

    Abe Vigodas IC x 10
    Grass Grabber IC x 10
    SSH IC x 20
    Imperial Walkers IC x 15
    Hillbilly IC x 15
    Fwd AC IC x 10
    Rev AC IC x 10
    Michael Phelps IC x 10

    The Thang 1:
    Mosey to the grass area by the tree line.
    Variation of The Suck

    3 SSH, 3 Bobby Hurley’s, 3 Burpees for 3 minutes. Count out loud as each Pax completed a round.

    The Thang 2:
    Line up at the first tree. Burpee broad jump 5 times to second tree (mosey once 5 burpees complete) then bear crawl to third tree. Rinse and repeat x 4.

    The Thang 3:
    Route 66
    Starting at light post #1 do 1 Burpee. 2 Burpees at #2 light post, etc until reaching 11.

    The Thang 4:
    Mosey back to grass field.
    EMOM x 4 minutes x 10 burpees.

    The Thang 5:
    Mosey back to start of tree line and circle up.
    Catalina Wine Mixers IC x 10

    The Thang 5:
    Mosey to back of NOMA for Sunday Mornings x 5 or more.

    COT

    NMM

    • We completed approximately 150 burpees, some had more, some had less. Each Pax had more than 100.
    • The speaker has a psychological effect, it really works.
    •. YHC threw a couple stretches in, but didn’t feel like documenting.
    • Way to finish January strong!

    SYITG

  • Ruck’n to the Kenna Line Brah – from Vagabond

    After doing warm-up exercises and 60 EMOM burpees at the start (in the 38 degree wind, some modified), …to mix it up from the typical View beat downs, the four pax rucked 1-2 miles with 25lbs +/-. Stopped along the way for dips, decline shoulder taps, step ups, etc.

    Circled up for COT and prayer. Rucking is great for the “third F”- Fellowship.

  • Holding Down the Fort – from Vagabond

    The “frequent flier” Renaissance pax were at Jackson Day Race so we had two newcomers for the windy beatdown in the 40 degree chill. After doing some stretches, moseyed around NOMA then down the park entrance doing 10 warmup exercises along the way, about every 20 yards.

    THANG:
    20 reps of two exercises at each end of field, declining by 2 reps at each interval until reaching 2:
    – squat jumps touching ground with both hands, then jump raising both hands above head on the jump
    – big boi sit-ups at other end of field
    – Going to/fro each end of field, crawl through the “bear crawl” zone each way + 3 burpees in middle going both ways

    Onward to close with 3 reps of Sunday Mornings behind NOMA

    Circle up for COT, prayer

  • The Cold 45 – from Mambi

    YHC looked at weather app the night before and noticed a cold 45-degree morning. This is when YHC decided to avoid the northside of the levee. As well as offer a Dry feet workout for those that have been concerned with wet feet. Also instructed All PAX to meet on the street and to plant the Flags at the street. *A flag planted by the street indicates the workout will happen in the neighborhood and not at the levee.
    At 5:28 am YHC Moseyed to the starting point and planted the flag.
    YHC gave a disclaimer, then moseyed in the neighborhood to the corner of Stonia Rd and Caryota Dr. 30.031033586828578, -90.21847078211286

    Warmup
    SSH IC x 20

    Moseyed to 1st light pole
    Arm Circles Forward IC x 10
    Arm Circles Revers IC x 10

    Moseyed to 2nd light pole
    Grass Grabbers IC x 10
    Moseyed to 3rd light pole
    Abe Voigodas x 10

    Moseyed to 4th light pole
    Mountain Climbers

    The THANG
    Moseyed to the corner of Caryota Dr. and Vintage Dr. 30.029642618558267, -90.21796987957707
    Using 11 trees on the canal side of Vintage, Route 66 with Air Squats
    Moseyed to the Corner of Washingtonian Dr. and Vintage Dr. 30.029771493317188, -90.22004218327574
    The Exicon doesn’t have this workout listed. So, a little explanation.
    With 4 PAX and 4 light poles for 4 different exercises. Lunges, Carolina Dry Docks, LBCs, Air Squats x 10 at each station.
    PAX stay in order 1, 2, 3, 4
    Round 1
    All PAX started at 1st light pole doing Lunges.

    When Pax 1 completed 10 Lunges he moseyed to the 2nd light pole and did 10 Carolina Dry Docks,
    while PAX 2, 3, and 4 continue to do Lunges.
    When PAX 1 completed 10 Carolina Dry Docks he moseyed to 3rd light pole and did 10 LBCs
    While PAX 2 moseyed to 2nd light pole to do Carolina Dry Docks
    While PAX 3 and 4 continue to do Lunges.
    When PAX 1 completed 10 LBCs he moseys to the 4th light pole and did Air Squats until the last PAX completed the round.
    While PAX 2 moseyed to the 3rd light pole to complete LBCs
    While PAX 3 moseyed to the 2nd light pole to complete Carolina Dry Docks
    While PAX 4 continue to do Lunges
    When PAX 2 completed LBCs he moseyed to the 4th light pole and did Air Squats until the last PAX completed the round.
    While PAX 3 moseyed to the 3rd light pole to complete the LBCs
    While PAX 4 Moseyed to the 2nd light pole to complete Caroline Dry Docks
    When PAX 3 Completed LBCs he moseyed to the 4th light pole and did Air Squats until the last PAX completed the round.
    While PAX 4 moseyed to the 3rd light pole to complete the LBCs.
    When PAX 4 Completed LBCs he moseyed to the 4th light pole and did 10 Air Squats to end the round

    Round 2
    Rinse and repeat
    But the order changed
    PAX 2,3,4,1
    Round 3
    Rinse and repeat
    Order changed
    PAX 3,4,1,2
    Round 3
    Rinse and repeat
    Order changed
    PAX 4,1,2,3

    Returned to the corner of Caryota Dr. and Vintage Dr. 30.029642618558267, -90.21796987957707
    Sticking with the light poles theme all PAX Moseyed north to the 1st light pole.

    1st light pole 10 x imperial squat walkers, wait for everyone to complete then moseyed to next light pole
    2nd light pole 10 x Smurf jacks, wait for everyone to complete then moseyed to next light pole
    3rd light pole 10 x Merkins, wait for everyone to complete then moseyed to next light pole

    Moseyed back through the neighborhood to the Flag, not so fast, stopped on our way as each PAX called out a core exercise.
    Starting with Pai Gow led Leg extensions x 20
    Moseyed then Kenner Brah led Superman’s x 20
    Moseyed then Vagabond led J.Lo’s x 20
    Moseyed then YHC led Dying Cockroach x 20, 2 min high plank, end at 6:15.

    COT:
    Count off
    Name-o-rama
    Announcements
    Intentions
    Prayer
    Great way to end the work week thank you for attending. Please sign up to lead the Star at The View in the next coming weeks.