F3 New Orleans

Tag: Whopper

  • Royal Huddleston Burpee, and other esoterica – from Sandbar

    Before YHC achieved 49 for a second time in December, he led the PAX on a 110 burpee challenge with some levee fun thrown in at the Birdcage. Not wanting to be redundant YHC did some digging on the Burpee we have all grown to love, and found out we are doing it wrong. Royal Huddleston Burpee Sr. was a physiologist who invented (arguably) one of the most effective exercises of all time in 1939 for his PhD thesis in Applied Physiology at Columbia Teacher’s College. The burpee is a squat thrust with a stand in between repetitions. Anything added – pushup (merkin) or a jump – is a modification of the original.

    In pouring rain the PAX ran to Wolfpack and did some warmups of SSH, Windmills, Grass Grabbers, Toy Soldiers, Hillbillies and Imperial Walkers. Then the PAX proceeded through various elements of military physical fitness tests.

    1. The first test – 50 burpees OYO

    The exercise was popularized when the United States Armed Services made it one of the ways used to assess the fitness level of recruits when the US entered World War II.[3] Although the original test was not designed to be performed at high volume, the Army used the burpee to test how many times it can be performed by a soldier in 20 seconds[3] – 8 burpees in 20 seconds is considered poor, 10 is fair, 13 or more excellent. The Army also considered that a soldier fit enough for the rigor of war should be able to perform 40 or 50 burpees non-stop in an easy rhythm.

    Then Pax paired up, one to exercise, one to count.

    2. Second Test – Army Physical Fitness Test – 2 minutes pushups.
    3. 2 minutes situps.
    4. Pax then ran sprints of about 200 yards for an element of the Bar Or test of the IDF. a Sprinting in a straight line 150 meters then turning and sprinting back another 150 meters. Regular infantry must complete it under 50 seconds.

    PAX then moseyed through even heavier rain to the ROTC pullup bars to complete that element of the Army Ranger test. Ranger Test – For soldiers attending the Ranger Assessment and Selection Program (RASP) (to join the 75th Ranger Regiment) a special Ranger Fitness Test is conducted for all age groups, which is separate from the Army Physical Fitness Test. The test is pass/fail and involves push-ups, sit-ups, chin-ups, and a five-mile run. Push-ups and sit-ups are to be performed within 2 minutes. Pax also completed another element of Bar Or test – the dips. Below is the entire Bar Or in case some PAX would like to challenge themselves.

    “Bar Or” – The official IDF fitness test
    1) Pull – Ups (palms facing out) – Regular infantry are required to do at least 7 with a 7 kilo weighted vest.

    2) Dips – Regular infantry are required to complete at least 11. (without weighted vest)

    3) Trap Bar Jump Squats – 7 reps of 60 kilo

    4) Sprints – 300 meter sprint ( usually performed after the 3 kilometer run) Sprinting in a straight line 150 meters then turning and sprinting back another 150 meters. Regular infantry must complet it under 50 seconds.

    5) 3000 meter run (1.86 miles) – Regular infantry must complete it under 15:33 minutes in basic training and under 14:30 in advanced training.

    Back to flag, COT.

  • Field Trip – from Tinkles

    After the excitement of last weeks Q vs Q the pax showed up expecting another well organized beat down. Much to everyone’s surprise there was no Q. After brief shrugs I was appointed and off we went!

    Warm up in front of Loyola:

    Grass grabbers, imperial walkers, and SSHs complete.

    BLIMPS down the Avenue. A progression of BLIMPS at each cross street to Daneel Park.

    Lovely grass in the park made a great location for burpee and jump squat ring of fire. Voluntary Mary followed.

    Back down St. Charles with run sprint alternating at cross streets. Cross street with a stop light: 5 burpees.

    Bench work at the fountain: advanced wife pleasers (as if!), right and left leg power ups, decline merkins, dips.

    COT: gratitude for great weather, prayers for hurricane victims in FL, thanks for each other!

  • Classic Loop – from Tinkles

    Thanks to Manchovy for getting me on the Q schedule. Great way to start the week. Park was expectedly soggy but didn’t deter!

    Warm up:

    SSH x 30, Grass grabbers x 20, Windmills x 20, Imperial Walkers x 20

    Workout:

    Lap around the park. Indian run to bridge with break for ring of fire with Al Gore hold and burpees x 3 in rotation. Finished with shoulder taps.

    Indian run to the fountain for decline Merkins x 20, R leg power up x 20, Dips x 20, L leg power up, Bulgarian split lunge each leg x 20, incline merkin x 20.

    Jog/sprint to the grassy knoll for ab work (Russian twists, tin snips, penguins, LBTs x 20)

    Indian run to pull up bars with circuits of pull ups, plank, jump squats, big boy sit ups.

    Strong finish work burpees x 5 on each of the next 5 ‘running man’ graphics.

    COT. Blessed to be out making ourselves better! And prayers for no more tropical weather!

  • Leg Day on the Mountain – Canyon Training – from Sandbar

    YHC is headed the Grand Canyon for the Rim to Rim hike in October and the M. is way ahead of me in training. So Leg Day on the Mountain.
    Disclaimer in the soft rain, followed by a slow mosey up and down St. Charles the Loyola palm circle.
    Warm up with SSH IC, Grass Grabbers and Windmills.
    Mosey to the base of the mountain, then march backwards up the stairs to 6.
    Time for the Dirty Mac (modified +1)
    -10 Left Leg Shrimp Squat IC
    -10 Right Leg Shrimp Squat IC
    -10 Sissy Squats IC
    -10 Goblet squats IC
    Run down 2 ramps, and march up the stairs backwards to 6.
    -10 Bulgarian Splits Left Leg IC
    -10 Bulgarians Right Leg IC
    -10 Jump squats OYO
    -10 calf raises, each leg OYO
    Down and up again
    -10 RL Lunges IC
    -10 LL Lunges IC
    -10 RL side lunges
    -10 LL side lunges
    Down and up again.
    Discussion about the “advanced wife pleaser.” Perhaps we have had the notion wrong for years. Perhaps this is about a result and not an action…. The ladies like tight buns PAX, and better form on the glute bridges will lead to that result. Think about it.
    -10 Left Leg Glute bridges IC
    -10 Right Leg Glute bridges IC
    -10 Left Leg Reverse lunges IC
    -10 Right Leg Reverse lunges IC

    And to keep it interesting – 10 quad hip extensions left and right leg IC.
    Down the stairs to the benches. Adding a hop to the top of each IC exercise.
    -10 RL steps ups, 10 LL Step ups, 10 RL power ups, 10 LL power ups.

    Back to the flag. Count-off, Name-o-rama, Announcements and Intentions.

  • Dirty Mac with Tropicana – from Reluctant Yankee

    Today YHC had a chance to meet and greet one of guys DR from F3 Knoxville. Love the F3 network and its fun to see how this group is connected across the Nation. When we really got moving with this thing 10 years ago next month – it was a perk I didn’t even consider.

    Gathering at the park entrance – early for me – I am usually catching up kind of late. Tropicana had the chance to meet a few PAX.
    Quick disclaimer and off we went.

    Ran to Wolfpack Mtn right away. At the base we did a warmup circle of pain.
    SSH, Imp Walker Squats, Mtn Climbers, and Dying Roach x 20

    Up the stairs to 7. Started our modified DIRTY MACDEUCE.
    Lunges, Plank Jacks, Shoulder Taps, and Backwards lunges x 20
    Down the BOB MARLEY staircase – WEED smell was DANK.
    Up the regular staircase.

    Arrived at FLOOR 6 to avoid the puddles this time.
    Our man from KNOXVILLE stepped up for a COP
    We did BBQ Squats, TIE FIGHTER L/R arm cicles, SLOW 3-PT SQUATS with Toe Touch x 20, and one more that my brain can’t remember
    Tclaps to Tropicana for stepping up to teach us how they do it in Gnarly Knoxville

    Back down Bob Marley staircase and up the regular staircase.

    Arrived at FLOOR 6 again. Notice a cooler weather in the air.
    Backwards lunges, Monkey humpers, Hip Dips and Flutter kicks x 20
    another lap

    Back to FLOOR 6. Down the dank stairs up the regular stairs.
    We did 20 jump squats OYO, 20 hand release merks OYO, Nolan Ryans x 20, and Freddie Mercury x 20
    Down the regular stairs avoiding the Dank Stank stairwell.

    To the benches for Step UPs L/R, and Dips.
    Back to Flag.

    Cool crisp summer moring. Thanks for the opportunity to Q.
    You guys get me up in the AM and I appreciate you.
    Tclaps to Tropicana for joining us!

  • Resist the PSL – from Sea Man

    PSL’s are coming and only a gun show will stop them!

    Mosey around the lot to pickup late arrivals Tube Steak and Willie (of course) and to the field in front of the zoo for standard warm up and Tantric Arm Circles.

    On to the statue for the Dora
    100 Shoulder Taps 2:1
    200 Dips
    300 Inclined Mercs

    Followed it up with Lunge back pedal around the loop while partner did LBCs, LBT to the Right, LBT to the left.

    Back to the field for Jack Web’s. After much whining about 10 we finished our 10 tantric Arm Circles and on to the flag.

  • Afternoon Delight! 2-14-2024 – from Almonaster

    Valentine’s Day!

    PAX:

    – Couch
    – Strings
    – Whopper
    – Almonaster

    Mosey a lap around the Clubhouse parking lot.

    Warmup:

    Mosey to our warmup spot on the track:

    Side Straddle Hops – 20
    Arm Circles -10 IC
    Reverse Arm Circles
    Imperial Walkers – 10 IC
    The Morpheus – 10
    Balance on 1 foot for 10 seconds – Each Foot
    Grass Grabbers – 10
    Wind Mills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Running Man Part Two!
    – We left the warmup spot and stopped at our first running man. With the Deck of F3 cards, we stopped at every third running man for an exercise.

    Back to Flag
    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

  • 24037 Tsunami – from Sea Man

    We record 14 showed up this morning for the Tsunami which became an impromptu Venti. We had 2 ruckers, 3 traditional Tsunami Runners, 9 Venti runners. Tsunami runners ran to the Levy, to JP line back up Oak and to Flag. Rest rendevoused for coffee at SB and back to flag for an early arrival.

  • 24032 Venti -RCR – from Sea Man

    In celebration of RCR, a massive wave of PAX sojourned into the gloom towards the river! Even Whoppers Delicate Machine was eager for a Double Esspresso! The Venti now consists of 3 Routes:

    Route 1 – The Esspresso – AKA IR Layup a walk down St Charles to Adams and to Starbucks
    Route 2 – Venti – down uptown side of the park, across Magazine, first right to the levy, sprint up the levy post Army Corps, to Carrolton to Starbucks.
    Route 3 – Grande Venti – down the uptown side of the park and continue round past the Golf Course. Cross Magazin towards the Grotto and Avenger Field then follow the levy to the standard Venti.

    We all rallied at Starbucks, for Dong Phong where exceeded the dBs of Baristas ears. We filed down Magazine like a bunch of middle aged Frat Dudes + O’Dulles + Tree Frong + Bubbles. TUPD was very confused as they past us.

    A lot of guys have been bringing their 2.0s on these runs and it has been fun. Routes 2 & 1 are done a clydesdales talking pace.

    Talking is the mission of the venti! Back in March a guy Justin Erenworth took his life and left a wife and 2 young kids with a lot of questions. Recentlly Peppa has had 2 HIMs from his Navy days take their life, and just last week Wilson & I, our friend lost their 16 yr old to suicide. So this give us a time to talk and be there for one another. Not everyone can stick around for coffee or “COFFEE” w/ Almonaster!

  • Coin Flip – from Tinkles

    First Q of the year so I’ll try a backblast! Hoping it sticks!

    Looking for something a little different we tried a coin flip beat down. Heads = an exercise, Tails = an exercise. If head or tails is hit two times in a row, that exercise is retired and replaced with a new one. The concept has potential.

    Warm up: standard items.

    We started out with heads = burpees, tails = long running loop. First two flips were heads and burpees were dropped for squats. Everyone recalled the probability word problem from 5th grade and deduced this had a 1/8 chance of happening. The 4th heads in a row at a chance of 1/16 did not happen. The whole workout:

    10 burpees
    10 burpees
    30 squats
    Long loop
    30 squats
    30 squats
    Long loop
    15 jump squats
    Long loop
    Long loop
    15 jump squats
    Short loop
    15 jump squats
    15 jump squats
    Short loop
    30 Ukraines
    Short loop
    30 Ukraines

    Back to flag for announcements and intentions.