F3 New Orleans

Tag: yamomanem

  • Just Making It Up As I Go – from Glitter Balls

    Victory loves preparation – there was little preparation but perhaps victory only sort of likes preparation as a friend in this case of The Foundry.

    3 PAX for this Flag Day. Let’s dive in.

    Warmup:

    YHC was still a bit groggy so we took a nice mosey to NOMA to kick it off and jumped into

    20 SSH
    10 Windmill
    10 Grass Grabbers
    1 Bear Crawl around the circle
    5 High-Knee Burpees (a Flag Day gift from YHC to Fracsac)

    Thang:

    Bunny Hop up and down NOMA steps as timer while PAX perform:

    Dips
    Squats
    LBCs

    Mosey to Foundry stopping every 45 seconds for:

    5 High-Knee Burpees
    10 Lat Pull Superman
    10 Reaching Plank Jacks

    Foundry:

    5 High-Knee Burpees
    Quarter Murph (substitute pull-ups for inverted rows as needed).

    Mosey back to Flag stopping when YHC felt it-

    20 Right Leg V-Ups
    20 Left Leg V-Ups

    75 reps for Mary for June 16, 1775 the day the Continental Congress approved the US Flag and established the Continental Army-

    25 Penguins
    25 Plank Jacks
    25 Flutter Kicks

    COT.

    STAY HYDRATED!

  • 4×20 on 420 – from Rudy

    Delightful gloom at the lakefront! 8 PAX celebrated 420 day. Thanks to all of the millenials who were able to explain to YHC *why* 420 is now associated with weed. Rest assured, no weed was present at the workout.

    Mosey to the foot of Canal Street for a quick warm up, then lets get to work.

    4×20: Run up/across/down/across. At each corner, 20 reps of an exercise.
    * Hand Release Merkins (Jesus Juice notes that “4 sets didn’t sound so hard when we started”)
    * Big Boy SitUps (High Rise wants Crunches. YHC says “Listen to the Q”)
    * Lunges (Glitter Balls rejects the “2 is 1” count, YHC concurs. 1 is 1 it is)
    * Peter Parkers (Kuch – my gosh, the man is a never ending stream of conscience. QUIET PLEASE)

    Head to the top of the levee – 10 burpees OYO.

    4:20 of Quadrophelia

    Off to the house of pain for 1 round (all we had time for)
    * Pull Ups (Ya Mom and Dem casually knocked out about 75 pull ups. Impressive)
    * Step Ups
    * Crunches
    * Up the hill for 5 burpees

    Back to the flag for a last 5 burpees and a few rounds of Mary

    COT, Name-o-Rama. There’s a lot of 39 year olds out here…

    Be on the lookout for the 40th Lake View beer run in the coming months.

    Intentions and a prayer to close out a glorious morning.

  • 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

  • 385ish 6-10 Stomp using the improved Straight-Six Method – from Heisenberg

    To assist Frac and me in accomplishing the January ISI goal of 3,100 burpees, I signed up to Q the 385-ish running of the 610 Stomp. I devised a simple algorithm to perform 10 burpees every 6 minutes to keep the math simple. I announced we would run out and back along the Bayou Saint John route, turning around at the 21-minute mark or 5:51. We would perform ten burpees every 6 minutes. So starting at 5:30, the PAX would perform ten burpees at 5:36, 5:42; 5:48, 5:54, 6:00, 6:06; 6:12 for a total of 70 burpees and, time permitting, finish with 10 to seal the deal. We were all in synch at 5:36; then chaos resulted as the lead pack failed to perform the next set at 5:42. Instead, they started the 2nd set of burpees at 5:43. Evidently, the original 610 Stomp used a much more complex algorithm requiring a six-minute and 1-minute timer. So back in the old days, the OG’s would repeat a 6+1 round where they would run for six minutes – burpee/walk for 1 minute, then repeat. I like my Straight-6 method as it allows for more burpees. Next, 610 Q I will hand out cheat sheets to avoid confusion and get the full 80 burpees in the allotted 45 minutes.

  • A VQ Begins A 39th Trip Around the Sun – from Glitter Balls

    5:20am – 41 degrees. All but 5 of the cinder blocks are missing under the ramp.

    Off to a great start. Dispatch PAX to the Wisner Bridge cache and start setting up for VQ. Forget speaker.

    Putting the “V” in this “VQ” right off the bat.

    Let’s start while 2 heroic PAX are retrieving more blocks.

    The Thang:

    Warmup – 20x SSH, 20x IW, 15x Mountain Climbers, 15x Peter Parker, 1x “Get Cinder Blocks from Kuch’s Car”.

    Partner Sets –

    Set 1 – 50x Block Burpees, 100x Curls, 150x Rows – partner rifle carries block to top of ramp and back.

    Set 2 – 50x Block 8-Count Body-Builders, 100 Squats, 150 Block LBCs – partner runs to end of Museum landing and back.

    Set 3 – Both Partners together split 150 Step-ups, 200 1 Legged Wife Pleasers (w/ block).

    Mary – Skullcrushers, Heavy Mercury’s, Mountain Climbers, Flutter Kicks.

    6:15am – COT, Announcments, Intentions, Prayer, Fist Bumps.

    My 10th week of F3, my 10th week of Swolefest. To say this has been transformative is an understatement and I thank each an every man I’ve met and had push me over these 2.5 months time.

    Today was my birthday and I wanted to Q to kick off my last run of the 30’s strong, and as I said, begin a year wherein I walk into the doctor’s office at 40 and CHALLENGE them to test me!

    A big thank you to Kuch for always sending out that PM text to the LVCC and keeping us focused and engaged with each other. See ya’ll for my 11th Swolefest in 2 weeks, taking the family to go see the Mouse in Orlando for the holiday.

  • Okwata DMD – from Fracsac

    A cool Morning at Okwata, 57 degrees, slight wind. Perfect conditions!

    Q sheet was open at 8 pm, so YHC jumped on it.
    7 Pax in attendance with YHC, Rudy, Kuch, Ya Mom an Dem, Glitterballz, Cracklin, and Saban.

    Flag planted, disclaimer given, then mosey to the fountain, carioca around and circle up on the grass for the warmup. Regular warmup stuff.

    Mosey to the railing of the fountain for:
    Jack Webb Double Shots at the Barre! Oh Surge how we miss you.
    The air presses are done in the Peoples chair of the railing. Complete with 10 and 20.

    Mosey to the levee for Disperse Peoples Run!
    Last man sprint to front, yell disperse and an exercise. All pax run down levee, exercise x 3 then run back up. Continue until all pax got a disperse.

    At the H8! Location, time for some DirtyMacDeuce.
    4 rounds of 3 exercises x 12 reps, an arm, a leg, and a core. The lap in between each round was a Peoples run to top of Canal, across, and back down.
    Core sometimes consisted of burpees and 8 counts. Everyone loved it!

    End with a little Mary, then back to flag for CoT

    NMM

    -The LVCC is embracing the levee. The smiles were real. I’m pretty sure I’m invited back.
    -I think Hawgcycle would have been proud of our use of the levee. He would have joined us, but he had a commitment to another Pax, something about scheduling vacations or Dr appointments.
    -YHC called Skaters aka Apolo Ohno during the DMD then couldn’t remember how to do them. I was embarrassed Kuch had to demonstrate, until I saw some of the pax executing the movement. Since I’m a supportive Q there was no calling out any pax, but the internal laughter was tumultuous, trust me.
    -YHC is thinking how we can implement Karaoke in the Carioca in future Q’s. There are some things that just may you say…..hmmmm.

    Thanks for posting with me today.

    SYITG

  • Introducing the Enhanced Murph – from Catfish

    8 PAX @ Foundry to forge mind, body, and spirit. Started by moseying to the track. Warmed up with Abe Vigodas, Grass Grabbers, and 8-counts. Moseyed to other side of track and circled up for Imperial Squat Walkers.

    Moseyed to Foundry. Did some Peter Parkers waiting for the six. Moved on to a 6-Pack – Alternate pull-ups and merkins in sets so they all equal 6 (1 and 5, 2 and 4 etc., count up and then back down). On to sixes, straight legs with feet six inches off the ground for a nice hold, then did some flutter kicks.

    Next did a quarter enhanced murph – 5 sets of 5 pullups, 10 burpees, and 15 bonnie blairs (1 is 1). Brutal. Plank walks waiting for the six, then parker peters. Back on to sixes for LBCs, then did a set of 100s to round things out.

    Started moseying back to the flag, stopped @ Roosevelt Mall entrance for Failure to Launch (hold Al Gore for a countdown, then jump squat when the count reaches zero, land in Al Gore, rinse and repeat). Back to flag, shoulder taps waiting for the six, then Dr. Ws for the finish.

    CoT

  • The Calm before the storm – from Mahatma

    Deciding where I planned to spend my Wed 4-21-21morning I saw that the Foundry needed a Q so why not!?
    12 pax showed up with the intention of starting the day with more than hitting the snooze and rolling out of bed.
    After a quick disclaimer we moseyed to the track for a warm up consisting of stretching, SSH, WM, something that Double Fudge new the name to, scuba kicks (not knee jerks) then off to the “core” event.
    Pax line up (1-12) at mid point of straight away. Pax 1 ran (50-75%) to mid point turn 1, once there he moved into lane 2 while pax 2 started his run, when 2 arrived he moved over to lane 2, pax 3 started and pax 1 started a run to the other end of the track (so 1/2 way around) moved into lane 3, once 3 arrived 4 started, 3 moved over, 2 started. This continued with a 3/4 then a complete full 1/4 mi (1 full run around the track). We completed it (some got a little extra core while waiting for pax to finish) but it wasn’t as “smooth” as it was mentally thought out to be, so rinse and modification – break into 2 groups of 6 then go in reverse – full loop, 3/4, 1/2, 1/4: it could be brought back with additional modification. On to more core – as pax finished there was a line forming in the outer lane, each figured out just join in and ever pax added their version of core to the effort. We finished with a 2:30 minute plank / merkin initiative. Then back to the flags for COT.

    Glad to see the crew and the opportunity to lead. We lift up DaParish’s buddy who passed suddenly as well as Disclaimer and his family. We ask for God’s Grace to lead with humility in engaging all who we come into contact with.
    God Bless – get ready for the H8 – you against you!

  • 610 on 420 – from Catfish

    Accelerated 610, starting with running on the usual route, stopping for 10 burpees every 5 minutes. 15 minutes out, 15 back to the track.

    At the track, did some beat crawl laps on the western end waiting for the six. Nothing fancy, just bear crawl to one end, 10 merkins, bear crawl back, 10 merkins, rinse and repeat.

    Finished up with Dr. W’s, Peter Parker Peters, then back to the flag for CoT.

  • The Cindy Crawford – from High Rise

    On a lovely humid warm morning the brace men of F3 arrived for my first official Q in quite a while as I had been nursing a mild injury. I was limiting my F3 attendance to avoid further injury but I also had planned on this particular beatdown as a way to test out my injury and also push the men of F3 as we are all prone to do. Disclaimer was given and off we went.

    Warm up: Mosey around part of the track while performing high knees, butt kicks, and karaoke while on our way to The Foundry.

    Tha Thang: As everyone gathered at The Foundry I explained the workout for today. 30 minutes AMRAP of a full body exercise routine: 5 pullups, 10 merkins, 15 squats, 20 LBCs (1 is 1), and 25 calf raises. Thanks to the Exicon for helping me find this routine called the Cindy Crawford.

    After 30 minutes we moseyed back down Roosevelt Mall to the flag where we cooled down with some stretching.It was a pleasure as always to lead the men of F3 and I was glad to report that no further aggravation of nagging injury occurred.