F3 New Orleans

Tag: Wapner

  • Dad Jokes Rule – from Fracsac

    7 pax posted for a Fathers Day beat down courtesy of YHC. That included Wapner, Thumb War, Ballast, Smooth, Heisenberg, Monopoly and YHC
    Conditions were hot and humid with no breeze.
    Got the jams started for the warmup ending with a plank-o-rama.

    The Thang – Stations

    Station 1 – big boi sit-ups
    Station 2 – ‘mericans
    Station 3 – 60 lb sandbag throw over
    Station 4 – Kettle bell swing
    Station 5 – jump rope
    Station 6 – 2 pax toss frisbee or football x 4 (timer)

    Pax going to toss station has to tell a Dad joke. If pax doesn’t have one, it could be bought from YHC for either 5 burpees or a roll of the die. (all do it)

    If no laugh from Dad joke, 5 burpees penalty.
    Completed 2 rounds

    Back of the museum for 10 x 3 rounds of 8 count body builders.
    3 x Sunday Mornings

    Happy Fathers Day

    CoT

    NMM

    Here’s a taste of what you missed
    How do you catch a squirrel? Climb a tree and act like a nut!
    Did you hear about the guy who invented Lifesavers? They say he made a mint!
    I told my wife she should embrace her mistakes. She gave me a hug.
    Why don’t eggs tell jokes? They might crack up!
    What did the big flower say to the little flower? “Hi, bud!”
    I went to buy some camouflage pants, but I couldn’t find any.
    What did the grape say when it got stepped on? Nothing, it just let out a little wine.
    I used to have a job at a calendar factory, but I got fired because I took a couple of days off.
    What do you call a snowman with a six-pack? An abdominal snowman!
    Why don’t skeletons fight each other? They don’t have the guts!
    Did you hear about the restaurant on the moon? Great food, no atmosphere!
    What did one wall say to the other wall? I’ll meet you at the corner!
    Why did the math book look sad? Because it had too many problems!
    What did one hat say to the other hat? You stay here, I’ll go on ahead!
    Why did the coffee file a police report? It got mugged!
    I was going to tell you a joke about time travel, but you didn’t like it.
    I used to be a baker, but I couldn’t make enough dough.
    Did you hear about the guy who got hit in the head with a can of soda? He was lucky it was a soft drink.
    I’m writing a book about glue, but I’m stuck on the first chapter.
    What did one plate whisper to the other plate? Dinner is on me.
    Why did the golfer bring two pairs of pants? In case he got a hole in one.
    Two sheep walk into a—baaaa.
    Stop looking for the perfect match; use a lighter.
    Try the seafood diet—you see food, then you eat it.
    Did you hear the rumor about butter? Well, I’m not going to go spreading it!
    What’s Forrest Gump’s password? 1forrest1
    What state is known for its small drinks? Minnesota.
    What does a nosey pepper do? It gets jalapeño business.
    If two vegetarians get in an argument, is it still called beef?
    I have a clean conscious—it’s never been used.
    I love telling Dad jokes. Sometimes, he even laughs.
    SYITG

  • Frisbee and Bottle at the Renni – from Fracsac

    Showed up at the Renaissance with a few toys to make the pax wonder what was in store.
    Warmup facing the bacon with an appropriately themed playlist.

    Frisbee Indian run to the singing oak. No drops.

    Trivia at the oak. Pax got answer correct, so no penalty.

    3 minutes of the suck.

    Continue frisbee Indian run around the lake adding throws to challenge. A drop is 3 burpees. A few drops.

    Spin the bottle ball toss burpee fun. It was epic.

    Finish off with Sunday Mornings and a little Mary.

    CoT

    SYITG

  • Where is the Q??? – from Triple Shift

    After a festive afternoon at the 6th annual Leg Quarter Cookoff the day before, YHC was overly stuffed with scrumptious chicken leg quarters (I think I ate four or five), High Noon refreshments and dessert egg rolls. Needless to say, I was feeling quite heavy this morning and had to get to the Renaissance workout to burn off some excess calories. I arrived at 6:25 am and saw Fracsac already stretching and was wondering who would be there given the 20 + F3 Pax members and their families enjoying great fellowship and food on Ridgewood Drive. Would the Q be there???

    After getting out of the bus, Heisenberg and Judge Wapner pull up and it’s 6:30 am. Where’s the Q? After some discussion, Heisenberg nominates me and I try to get Wapner to take it but given his seniority, he quickly pulls the UNO reverse card and said that I’ll be fine. Ok….yes sir…. I’m the Q.

    With nothing prepared, I pull the classic slow mosey to figure things out. No warmup, just head to the foundry and I’ll figure it out. As we leave NOMA, we hear the pitter patter of flip flops….Catfish come sprinting by. When we arrive at the foundry, I embark on an explanation of doing things slowly and am subsequently jeered that we’re going to run out of time doing the warmups.

    Warmarama
    15 low slow squats, 10 low slow merkins, 20 arm circles (forwards and backwards), 10 lunge around the world, 10 slow peter parkers, 10 slow imperial walkers, 10 slow parker peters, 20 burpees in a slow 6 count cadence.

    The Thang
    Mini Murph – 5 pullups/body rows, 10 merkins (soon to be hand release merkins on round 4 and 5), and 15 air squats x 5 rounds. After each round, run from the foundry to the track then back. #Crowd Pleaser
    Head to the back of NOMA for 3 rounds of Sunday Mornings and back to the virtual flag.

    COT – Countoff, Namerama, and prayers for my friend Adam Sanborn (35 years old) who has terminal cancer at 35, Woz’s (Jesse Varnado) who’s father just passed away on Thursday, Torque’s (Nic Francis) mom who unexpectedly passed away 6+ weeks ago, and Babyface’s (David Hassenboehler) father-in-law passed away on Wednesday. Keep these pax members in your prayers and that God would grant them supernatural peace as they lead their families during this season of loss and grief. May we truly understand that our days are numbered and to live lives of impact and service to everyone we encounter.

  • Easter at the Renni – from Fracsac

    Easter at the Renni went like this:

    5 pax showed up to get the day started right. With the flag planted and a disclaimer given warmup facing the bacon.

    On the steps of NOMA start off with the Easter Bunny’s arch enemy, the Tooth Fairy. Decline ‘mercins starting with 8 at the top step and finished with 1 at the bottom.

    Jack Webb cut in with his routine.

    One quick lap around the museum tossing the frisbee. A drop is 3 burpees.

    Stations:

    Station 1: Rows with 60 lb sandbag
    Station 2: kettle bell swings with 50 lb sandbag
    Station 3: jump rope
    Station 4 and 5: frisbee toss from ends of museum. A drop means 3 burpees for all.

    Timer was 15 rows cumulative in the beginning as the frisbee toss did not go well. Wapner said we could do better if he had a football. Since the Q never disappoints, out comes the football and still plenty of burpees.

    Back of museum for Sunday Mornings.

    1 minute left at the flag so 10 burpees IC

    COT followed by coffeteria.

    Happy Easter!

    SYITG

  • Earlie in the Morning – from Heisenberg

    Warm up
    Grass Grabbers 10, Windmills 11, Imp Walkers 11, 5 burpees OYO, Deep Sea Diver (descending shoulder taps starting with 8 top step of Noma. 5 burpees OYO
    The Thing
    With the “Irish/Celtic/Sea Shanties” playlist from Amazon Music loaded we began 30 rounds of Tabata 40 seconds work 25 seconds rest. Stations 1. Step-ups 30lb ruck, 2. Dumbbell Curls using one foot on a stability pad, 3. 60lb Sandbag rows, 4Morrocan Night Clubs with 2.5 lb. egg weights,5. Heavy Jump rope, 27lb Kettle bell rows, Speed Rope, 20lb weighted Sit-ups.
    The Wrap up – 3 Sunday Mornings and 10 burpees OYO
    Welcome first timer Mr. Rogers
    COT

  • Ol’ dirty fünfzehn – from Vagabond

    Warmup

    Run to Wisner and back tree weave

    Three exercises: legs core arms – 15 each

    situp punches
    squats
    merkins

    American hammers
    Lunges
    derkins

    v ups
    Bobby Hurley
    Decline shoulder taps 2 is 1

    Bicycle crunches legs straight
    Bonnie Blair
    Push up with Nolan Ryan

    Pax choice

    Sunday mornings

  • DEFENDANTS’ MOTION TO DISMISS COMPLAINT – from Jingle Vader

    IN THE COURT OF PUBLIC OPINION FOR THE REGION OF NEW ORLEANS

    F3 NATION, et al.
    Plaintiffs,
    v.

    F3 NOLA, JINGLE VADER (Q), et al.
    Defendants

    Civil Action No. 24-0001

    DEFENDANTS’ MOTION TO DISMISS COMPLAINT

    In the matter of F3 NOLA vs. F3 Nation, the defendants, hereafter referred to as F3 NOLA, hereby move for dismissal of the charges brought forth by F3 Nation. The allegations assert that individuals participating in workouts at Wolfpack Mountain fail to produce a summary of their activities, commonly referred to as a “Backblast.”

    I. Grounds for Dismissal:

    1. The defendants plead that their reluctance to provide a Backblast is rooted in their status as Luddites, demonstrating an aversion to modern technological practices.

    2. F3 NOLA asserts that their indifference extends beyond matters unrelated to Uptown New Orleans, rendering the requirement for a Backblast irrelevant to their operational ethos.

    3. The defendants argue that the language employed in workouts is often unsuitable for a professional environment, thus justifying their refusal to produce such documentation.

    4. F3 NOLA contends that the imposition of Backblasts may inadvertently subject them to unwarranted scrutiny regarding allegations of child abuse, posing a potential risk to their reputation.

    5. The defendants maintain that their objection to Backblasts is grounded in their general aversion to being directed or supervised, asserting their autonomy in matters related to workout documentation.

    In light of the aforementioned grounds, F3 NOLA respectfully requests this Honorable Court to grant the motion to dismiss, thereby absolving them of the charges brought forth by F3 Nation and allowing them to focus on Side Straddle Hops, Low Slow Squats, Burpees, Hillbillies, Blimp Ladders, Dora and Mary (which includes Twisties).

    Dated: January 12, 2024

    Respectfully submitted,

    JINGLE VADER
    Workout Q
    :HC

  • Working Through Some Emotions – from Glitter Balls

    366 days ago I saw my father alive for the last time. Taking a queue from Saban, I thought it’d be a good idea to Q as a way to remember him and to give myself some perspective on the gift of life I still have. I would have done it the day of, but the 28th would have been 610 Stomp so I figured what’s one day.

    Warmup: some number of SSH, Grass Grabbers, Windmills, Arm Circles, Mountain Climbers, IWs.

    Workout: Tabata. The app I use doesn’t allow for increments outside of 5’s so I couldn’t do my planned 72/28 (72, my dad’s age at passing, 28, the day he passed) so I opted for 70/25.

    Music: Some Spotify Playlist titled “60’s-70’s Mix” but they definitely snuck in Huey Lewis & the News so, let’s call it a grab bag of 60’s-80’s.

    3 Rounds of 8 Excercises with 1 minute recovery between rounds.

    Round 1:
    Decline Merkins on the block
    LBCs with block
    Squats
    Overhead Press
    Right Hand Rows
    Block Swings
    Heavy Freddy
    Calf Raises on the block or holding the block

    At Kuch’s encouragement, I shared some fun stories about my dad. This one was my dad forbidding my family from eating at R&O’s ever again after he lost the Grand Isle Tarpon Rodeo when a fisherman caught a Tarpon in Lake Ponchartrain in his nets and was encouraged by the owner of the restaurant to drive it down to the Rodeo. He did, and weighed it in as the winner. We never ate at R&Os again.

    Round 2:
    Incline Merkins on the block
    Big Boy Situps with feet in the block
    Skull Crushers on your six
    Curls
    Left Arm Rows
    Walleyes (seated or standing)
    Right Legged Wife Pleasers (foot on the block)
    Left Legged Wife Pleasers (foot on the block)

    This story involved my dad getting arrested in 1998 for attempting to bring a gun on a commercial flight to Florida. He was going fishing in Key West with some friends and my mom packed his bag for him, unaware that the bag had a false bottom where he stashed his .38. Security found it and it scuttled the trip and also gave my school’s principal a lot of fun firepower the rest of my 8th grade year. Thankfully this was all explained away pretty easily and there were no charges pressed. What a glorious time the 90’s were! I also speculated that perhaps my father was D.B. Cooper.

    Round 3:
    8 Count Body Builders
    Flutter Kicks with block
    Step Ups
    Box Cutters with block
    Normal Rows
    Thrusters
    LBCs
    Curls

    COT: Prayers for Tool’s father as he shared with us that his health is waning. Also prayers for Abacus’ mother, who also passed on March 28th 3(?) years ago. Even as we age, losing our parents is never easy, as I’ve learned this past year. There’s a childlike part of our brains that just expects them to always be there, even when we know they cannot.

    As an aside, I want to share how much F3 has meant to me in my grieving and reflection this last 6 months.

    I was at a birthday party for a friend’s daughter when Jesus Juice asked me how I was doing. An innocuous question we ask each other thousands of times but for some reason, that day I was open and honest with him: “Not great.”

    He offered to me to come workout on Monday, and for some reason, I did. Since then I’ve poured a lot of myself into fitness and diet, and I’ve achieved a lot of wins but most importantly, I’ve started to feel like someone I haven’t felt like in a long time. There’s encouragement and fraternity here and I’m forever grateful for his kindness that day.

    Additional thanks to my regular brothers at AO-CityPark, Kuch, Saban, Abacus, YaMomAnEm, Snooze, Mama’s Pride, High Rise and many more.

    Rest in Peace, Pops. <3

  • “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

  • Introducing the New Sweetheart – from Fracsac

    YHC pulled up to the Renaissance AO 4 minutes early and found Wapner to be the lonely Pax, but now we were 2! The flag was planted, a disclaimer given, and face the bacon for the warmup. 2 more pax filtered in during the warmup.

    With 4 of us, YHC grabbed the 60 lb sandbag known as Sweetness plus a new toy….a 53 lb sand kettlebell! Partner up for Dora 1..2..3.

    100 burpees
    200 Big Boi Sit-ups
    300 Squats

    Partner 2 grabs one of the ladies and goes one quarter way around NOMA and back.
    During this evolution Pax #5 showed up and got in on the action.

    Stations:
    Burpees x10 (timer)
    Sandbag Cleans with Sweetness (AMRAP)
    Jump rope (AMRAP)
    Kettlebell swings (AMRAP)
    Step ups (AMRAP)

    Sunday Mornings with 3 minutes to go!

    CoT

    Great start to the week!

    SYITG