F3 New Orleans

Author: Jingle Vader

  • Burpees for a Better America

    Those of us who never served in the military really don’t have a clue of the sacrifices and commitments made by those who are serving or have served in the military.  But that doesn’t mean we can’t all honor, respect and pay tribute to our servicemen and servicewomen.  On this Veteran’s Day, Eleven Eleven, remember them in the littlest of things, even just reps of eleven.  So after a more fulsome disclaimer by YHC than usual, it’s off for The Thang.

    On a mosey to the Museum, a quick change for a round of 11 burpees OYO (Burpees #1), then continue the mosey to the front of the Museum for Burpees #2.

    Warm-Up:

    • Low Slow Squats 11xIC
    • Side Straddle Hops 22xIC
    • Hillbillies 22xIC
    • Peter Parkers 11xIC
    • Parker Peters 11xIC
    • Merkins 11xIC
    • Mountain Climbers 11xIC

    Burpees #3.  Then a short mosey to the Lichtenstein Fountain for a quick Circle of Pain:

    • Tatum Channings 22xIC
    • Box Jumps 11 OYO (TClaps to Bongo for not simply pushing YHC into the fountain)
    • Dips 22xIC
    • Channing Tatums 22xIC
    • Derkins 22xIC

    Burpees #4.  Mosey around to the side of the Museum, where the PAX split into thirds (plus or minus).  The first group did a Stairway to Heaven (1 merkin on first step, 2 on second, all the way to 11 on the eleventh for 66 merkins), while the second group waited patiently in people’s chairs and the third group did LBCs.  Rotate around for everyone to enjoy the DownPainment.  Then, to no surprise, Burpees #5.

    Mosey to the Foundry Annex (between Roosevelt Mall and the Botanical Garden) for Burpees #6 while waiting for the Six.  Then split up into pairs for a rotation through pull-ups, incline merkins, dips, inverted rows, more pull ups (or leg ups), step ups, bar hops, and for the count 11 box jumps.  Then, Burpees #7 before moseying to the baseball diamond.

    The PAX divided into four groups for a rotation through Al Gores at first base, 22 flying stars (exploding jumps with arms and legs up into the air) at second base, 22 LBCs at third base and 22 jump squats at home base.  Then, meet up around second base for Burpees #8.

    Mosey to Tool’s Wall for some calf and quad toning:

    • regular calf raises 11xIC
    • bow-legged calf raises 11xIC
    • pigeon-toed calf raises 11xIC
    • single leg dips (right leg dangle to ground) 10xIC, plus 1xIC more because YHC can’t count [Tclaps to Douille for keeping YHC honest]
    • single leg dips (left leg dangle to ground) 11xIC

    Burpees #9, then mosey to the Great Lawn for Burpees #10, where Tool joined the PAX after his Saturday marathon training session.  Then a quick Circle of Mary (with no breaks between reps):

    • Hello Dolleys 11xIC
    • Flutter Kics 11xIC
    • Rosalitas 11xIC
    • Putins 11xIC
    • Crunchy Frogs 11xIC

    Burpees #11 and then, because YHC miscounted, a mosey to the opposite corner of the Great Lawn for Burpees #12.  YHC was aiming for 121 burpees (that would have been half of the number of years of the United States Marines, founded November 10 1775), but the PAX ended up with 132 (or so) burpees… a little party never hurt nobody, ba-dum-Dum.

    Return to the two Destrahan flags for a minute or so (per Rudy) of plank.

    Then Countoff, Name-o-Rama, Announcements (sign up for Qs!) and a COT.  Thanks for letting YHC lead today’s PAX to honor all our military.  JV

  • Yankee, Where’s Buckle Bunny?

    “Leadership is stepping up when it’s time and stepping back when it’s time, and not confusing the two.”  YHC

    It’s getting less gloomy by the minute and no Q, and no recent post by RY to remind us who’s the Q.  YHC asks Bartman for the time: 5:31, JV.  No time for mumblechatter.  “I’m not a professional trainer and not the planned Q today, but let’s go.”

    The Thang

    Mosey to the bandstand for Warm Up:

    • Imperial Squat Walkers x20IC
    • SSHs x20IC (sorry, Seaman, YHC never starts with SSHs)
    • Mountain Climbers x20IC
    • J-Los x20IC
    • Low Slow Squats x20IC
    • Squat Pulses x10IC (for lagniappe)

    Mosey behind the Newman(?) Bandstand for some Dora 1-2-3.  The first round is 100 derkins paired up with hops over and around the bandstand.  The second round is 200 crunchy frogs paired up with a mosey to the second light on Oak Alley and back.  The third is 300 squats paired up with a mosey up Oak Alley to the track and back.

    Time for a Line (or parabola?) of Pain:

    • Box Jumps x20
    • Dips x20IC
    • Tatum Channings (or whichever is Right Leg Step Ups) x20IC
    • Shoulder Taps x20IC
    • Channing Tatums (or whichever is Left Leg Step Ups) x20IC

    Mosey to the middle of Oak Alley for a bit more than six minutes of Mary:

    • LBCs x55IC (yep, JV’s years of youth)
    • Putins x25IC
    • Flutter Kicks x25IC
    • Flying Supermans x25IC
    • Hello Dollys x25IC
    • Box Cutters x25IC
    • Plank 1 minute (TClaps to Bartman for the timer)
    • Burpees 10 OYO

    Mosey back to the virtual flags [So, where are all the real flags?  Other than Troubled Waters’ fancy-ass shovel flag from last Saturday, YHC hasn’t see a real shovel flag for almost a month.  You hoarders, give ’em up!]

    Announcements (F2 Thursday 7:30p at Bayou Beer Garden), Intentions, COT.  Thanks for letting me lead, JV

  • Sumer Is ICumen In

    “Summertime, and the livin’ is easy … One of these mornings you’re gonna rise up singing
    And you’ll spread your wings and you’ll take to the sky.” — Bess thinking of Porgy

    But not this morning.  It felt like summertime had returned with a vengeance: hot, sticky and no breeze.  But livin’ ain’t easy, Bogey kept the singing at bay and all the moseying did was get the PAX plum tir’d.  So here’s The THANG for a hearty PAX of seven after YHC’s disclaimer.

    Warm-Up:

    • burpees 20 OYO
    • SSHs 25xIC
    • Low Slow Squats 25xIC
    • Peter Parkers 25xIC
    • ‘Merkin merkins 25xIC
    • Abe Vigoda 10xIC

    COP1: Mosey to the benches for a Route 66: box jumps at each bench (1, then 2, then 3, etc. to 11) with a mosey between each bench.  …just cuz it’s not hot and wet enough.

    Slow Mosey to the mini-foundry for COP2:

    • Body-builders 10 for the count
    • Leg ups AMRAP
    • Pull-ups AMRAP
    • Dips AMRAP

    Rinse and sorta repeat:

    • Burpees 8 for the count
    • Inverted rows AMRAP
    • Step ups AMRAP
    • WWII sit ups AMRAP

    COP3 to return home: mosey back to the benches for a return up Route 66: alternate irkins and derkins at each bench (1 incline merkin, 2 derkins, 3 incline merkins, etc. up to 11) with a lunge walk from each odd-numbered bench to each even-numbered bench and with a mosey from each even-numbered bench to each odd-numbered bench.

    Six Minutes of Mary:

    • Flutter Kicks 20xIC
    • American Hammers 20xIC
    • Crunchy Frogs 20xIC
    • Rosalitas 20xIC
    • LBCs 20xIC

    Slow mosey back to the flag for name-0-rama and COT.  Special prayers for Big Wheel and his family, for the hurricane victims in PR, FL and TX and for the fire victims in CA.

    Thanks for letting YHC be today’s Q and make it through his 222! post of the year.

    Jingle Vader

     

  • BAM! Abnormal Squats! What’s Abmornal MAB?

    A thin PAX for this glorious morning.  Holding out for Shorty’s Ultimate manana?  So after a non-disclaimer disclaimer, the PAX got some not-so-big ROX to jump into The Thang:

    BAM:

    • Burpees (15 OYO)
    • Abe Vagodas (15 IC)
    • Monkey Humpers (30 IC)

    ABNORMAL (as in AB-normal):

    • American Hammer (30 IC)
    • Big Boy Boulders (30 IC): big boy situps with ROX extended overhead
    • N (30 IC): YHC can’t remember what these were, other than some core exercise
    • Outlaws (30 IC): on your sixes, making Os with straight legs (15 each direction)
    • Reverse Crunches (30 IC)
    • Mission Impossible (1 minute)
    • American Hammer (30 IC)
    • LBCs (30 IC)

    SQUATS:

    • Squats (30 IC)
    • Quadraphilia (30 IC): pulses in a low squat
    • Ulna extensions (30 IC): lift ROX from nape of neck to overhead
    • Alternating Lunges (30 IC)
    • Toe touches (one minute to stretch with straight legs slowly to the toes)
    • Slow Squats (30 IC)

    ABMORNAL (sorry, YHC doesn’t always spel good):

    • American Hammer (20 IC)
    • Big Boy Boulders (20 IC)
    • Mission Impossible (40 seconds)
    • Overhead Press (20 IC)
    • Reverse Crunches (20 IC)
    • Nowheres (on sixes and lift legs straight for 40 seconds)
    • American Hammer (20 IC)
    • LBFCs (20 IC): flutter kicks with crunches

    MAB:

    • Monkey Humpers (30 IC)
    • Abe Vagodas (15 IC)
    • Burpees: 10 OYO every minute for five minutes

    Tada, that was it.  Moleskin: LBFCs hurt like the Bejezus, a good new DownPainMent the PAX discovered.

    Countoff, Name-O-Rama, Announcements, and COT.  Bless all the recent hurricane victims.  JV

     

  • Looking at Lichtenstein

    With a large PAX and three FNGs, YHC decided a little art tour was in order.  After a brief disclaimer to Disclaimer et al. and a mosey to the side of Museum,

    THE THANG

    A brief stretch with 30 SSHs and 30 IWs.  Mosey to Lichtenstein’s Five Brushstrokes (the glob in the fountain in front of the Museum) for a favorite in honor of Bubba: the Deck o’ Death.  55 cards (regular deck, plus three jokers): Diamonds for Dips, Hearts for Derkins, Spades for Squatties and Clubs for Box Jumps, with 15 burpees on the first joker, 16 burpees on the second and 20 LBCs on the third and, of course, Aces count as 14, not 1.  So that’s 104 dips, 104 derkins, 104 squats, 104 box jumps!!, 31 burpees and 20 LBCs.

    Mosey to the wall of shame for a fine example of WPA art around Tad Gormley.  For those who weren’t appreciating the lines and curves (and for those who were), there were 24 regular calf raises, 24 pigeon-toed calf raises, 24 bow-legged calf raises and–to round out to 100–another 28 regular calf raises.

    Mosey to the great lawn for little more than Six Minutes of Mary:

    • 30 Monkey Humpers
    • 1 minute plank
    • 10 Dr Ws
    • 56 LBCs
    • 30 Dying Cockroachs
    • 1 minute plank

    Mosey back to the flag for Countoff, Name-o-Rama and Shoutouts.  T-claps to Two Yutes for getting two FNGs out, and Tclaps to Rocky Top for his Kotter.  Welcome to Corner Pocket, Mahatma (better than Puddles) and Disclaimer.

    JV

     

  • A Few Proud Men

    Where is everyone?  Well at least the Q showed up.  With just two, the pauses are shorter, so the beatdown is greater.  Bring on the DownPainMents.  YHC doesn’t have the best recall of the post, but it went something like this.

    Warm-Up COP (really, Warm-up Line, as two points always make a line; three, a circle; and more than that, a mess): the usual.

    1st COP: pick up the biggest rock you’ve ever carried at Rock City, then put it down and pick up one much bigger.  Carry it about a 1/4 mile, recover from Bataan, then carry it back.  Wish you were dead.

    2nd COP: Bear crawls across the field, waiting to see which fall off first: your arms or thighs.

    Interlude to be light as a feather: walk across the parking stops doing some kind of balance something, or something.

    3rd COP: At the kiddie foundry, PAX1 deadhangs while PAX2 does 8 burpees, flap jack; repeato with 6, then 4, then 2.  Pray to Jesus for still having your limbs.

    Mosey back to the flag for 12 minutes of Mary.

    Countoff, name-o-rama, COT.

    Thanks, Woz, for a great beat down.  YHC, Jingle Vader

  • Forecast: 55 and Wet

    QHC came rolling in at exactly 5:30.  I’m not a professional trainer, modify if you need to ‘cuz this is F3, so let’s mosey.  The mumblechatter began early, as we moseyed to the pavilion over the pond for COP1:

    • 10 burpees OYO
    • 9 burpees OYO
    • 20 merkins xIC
    • 8 burpees OYO
    • 20 Imperial Walkers xIC
    • 20 Monkey Humpers xIC
    • 7 burpees OYO
    • 20 hip slappers xIC
    • 20 arm circles forward xIC
    • 20 arm circles backwards xIC
    • 6 burpees OYO

    The PAX then moseyed to the covered shelter for COP2:

    • 20 right leg step ups xIC
    • 20 dips xIC
    • 5 burpees OYO
    • 20 left leg step ups xIC
    • 10 burpees (or 4, then 3, then 2, then 1) OYO

    A slow mosey to Oak Alley for Route 55: at each lamp do a set of LBTs: two at the first lamp, four at the second, etc. to twenty at the tenth.

    A moderate mosey to the Labyrinth for 20 derkins.  The PAX encountered a poor soul trying to do his quiet meditative yoga.  So after the derkins, YHC decided the PAX should mosey back to the fields across from the track for a longer Circle of Mary:

    • 55 LBCs xIC
    • 20 tin snips xIC
    • 20 Ys xIC
    • 20 Ts xIC
    • 20 Ws xIC
    • 20 Big Boy situps xIC
    • 20 dying cockroaches xIC
    • 20 putins xIC
    • 55 LBCs xIC
    • 1 minute of plank

    The PAX finished off with a quick if short mosey back to the flag for a countdown of 16, namorama (#TClaps to Cowboy for posting multiple AOs while visiting NOLA), and COP.

    Fifty-five is a great space.  Cowboy and YHC recommend it highly.

    Jingle Vader

     

  • Rucking Around in the Rain

    Ruck for 45 minutes in the rain: that’s about it–if you’re counting time.  But life’s a journey.

    So after Cowbell ditched his Q to stay an extra day at Orange Beach, and after Da Parish texted at 5:04 that he would be fartsacking (dude, you’re already up!), and after Rudy was fearing that he might even like the Green Eggs and Ham if he tried it, and after an apparent loss of the Red Pill amongst others, an intrepid PAX of two showed up in the rain for a nice stroll along Bayou St. John with their rucks.

    When you’re rucking, the F1 is on autopilot, so the F2 kicks into gear.  A nice chat about life.  The rain stopped when we finished: I love the rain in late spring.  A great time for a beatdown.

    Prayers for Fracsac’s father who begins radiation treatment.

    Jingle Vader

  • All-Right-E

    On Memorial Day, a day of honor, respect and thanks, you’d think (hope) that the PAX would show at least a modicum of respect to their elders. But apparently, the answer is no.  A good reminder that there are no free rides.  So YHC arrived about a minute before 5:30 and had an aha moment that he’s today’s Q.  All-Right-E, with a quick disclaimer, off we go…

    COP1 is going to begin a little different, because we should always be vigilant and never complacent.  All-Right-E, here goes:

    • Bunny rabbits (high knee slaps 20 single count each
    • SSHs 29xIC
    • Abe Vigodas 15xIC
    • Hillbillies 31xIC

    YHC got some good mumblechatter with the bunny rabbits: need to keep that one in the queue.  Pick up some rocks and mosey to the benches under the shelter (don’t want the PAX to melt from the slight rain).  For COP2.  All-Right-E, it was all with rocks (except where noted):

    • Right leg step ups 20xIC
    • dips 20xIC (one rocks, obviously)
    • Left leg step ups 20xIC
    • Incline merkins 20xIC (no rocks, obviously)
    • squats 20xIC
    • Hip slappers 20xIC (no rocks, obviously)
    • Prison duty (move rock from left to right and back to left) 20xIC
    • Derkins 20xIC (no rocks, duh)
    • partner up for buddy situps passing rock from PAX to PAX 30 each pair OYO

    COP3 for some navel contemplation on the wall.  All-Right-E, here’s how it went:

    • Minute sit starring at your rock
    • sit with overhead press 20xIC
    • sit with curls 20xIC
    • Minute sit starring at your rock again

    COP4 for some Mary.  All-Right-E:

    • Hello Dolly 20xIC
    • Penguins 20xIC
    • Putins (with or without rocks) 20xIC
    • Right Hip Dips 20xIC
    • Left Hip Dips 20xIC
    • Dying Cockroach 20xIC

    Mosey back to rock pile and then to our flag for Count Off, Name-O-Rama and COP.  Thanks again to all those who have given their lives for out country, and thanks also to all those nor or formerly in our military.  We have so much to be grateful for.

    Moleskin: As Mathlete noted, Memorial Day is a good day for a Murph.  We finished with another 17.5 hours left in the day: go to it.  Nothing’s holding you back, except yourself.

    Jingle Vader

     

  • Pinch Hitting and Pinching

    Where are the Qs for The Foundry?  Why is a world traveler from Uptown having to bring out his passport to Q for The Foundry?  Does The Foundry fall to neglect just because Buttercup (YHC meant Amnesty) is sunning himself in The Philippines? Where are the Red Pills, gentlemen?  Then Shorty appears (and re-appeared Thursday and for a ruck-o-rama today, Sunday), so YHC is just all confused.  Oh well.  YHC can’t solve these conundrums alone, but will do what he can.  So with a Disclaimer, the PAX is off.

    After a mosey past the tract, COP1:

    • Hillbillies 30xIC
    • SSHs 30xIC
    • Low Slow Squats 30xIC
    • Rudy face time: Parker Peters, Merkins, JLos and Mountain Climbers 20xIC each

    Mosey to the shaded foundry for COP2 for a round robin: 1st PAX, Box Jumps 12 for the count; 2nd PAX, Dips AMRAP; 3rd PAX, Squats AMRAP; 4th PAX, Inverted Rows AMRAP; 5th PAX, Orangutan Leg Lifts AMRAP; 6th PAX, Pull Ups AMRAP.  Rinse and repeat, but substituting 12 burpees for the count in place of squats.  Rinse and repeat again, but substituting 18 slerkins (slow merkins) for the count in place of burpees.  Enough mumble-chatter about pinched nerves and sore shoulders persuaded YHC not to rinse and repeat yet again.

    So instead the PAX moseyed to one of YHC’s favorite spots, Tool’s Wall, for COP3:

    • Calf Lifts 20xIC
    • Right Leg Dips 20xIC
    • Calf Lifts 20xIC
    • Left Leg Dips 20xIC

    QHC would have preferred to do this about three or four times longer, but the clock was ticking as it has a wont to do.  So instead the PAX moseyed around Tad Gormley for a green, moist open space for six minutes (plus or minus) of Mary.  Each PAX picked his favorite DownPainment for 20xIC.  YHC knows Shortly with a demonic grin selected Crunchy Frogs, and YHC ended with Dying Cockroaches; YHC remembers someone chose Real Freddy Mercuries and someone else Putins.  Unfortunately, YHC can’t now remember what two PAX chose for a final beatdown, but it was good and sweaty.

    The PAX then moseyed back to the flag for a quick countoff, name-o-rama, and COP in thanks for the morning and all our blessings.  Peace, Jingle Vader