F3 New Orleans

Author: ttournillon

  • “The 12 Days of Christmas” or maybe “The 12 Exercises of Christmas”

    YHC was relaxing at home after a calm and quiet Christmas day with the family, when he received a reminder text for his Q at Okwata tomorrow morning.   So, after a few minutes of thought I had a basic workout prepared and was ready for the next morning.    As I dozed off to sleep, I was inspired by the Christmas spirit, hopped out of bed, and scribbled some notes on a random piece of paper.    YHC had to incorporate a Christmas theme to the workout

    11 PAX (JV coming in hot) met at the flag at Okwata the morning after Christmas and moseyed to the intersection of Canal Blvd and Lakeshore Drive for warmup.   Warmups consisted of SSH x 26, Imperial Walkers x 15, Grass grabbers x 10, Shoulder taps x 30, Arm circles x 10, and self-love.  

    The PAX remained in our circle and counted off.  We did one round of the following exercises at the count / number of reps next to the exercise.  

    1. 8 Count body builders
    2. Jack Webbs
    3. American Hammers
    4. Squats
    5. BURPEES
    6. Penguins
    7. Merkins
    8. Monkey Humpers
    9. Hillbillies
    10. Bonnie Blairs / Lunges
    11. Big Boy Sit Ups
    12. Flutter Kicks

    After the first round – PAX were ready to go again.    This time to the theme of the Christmas classic – The 12 Days of Christmas”. Shuffles started us out with “On the first day of Christmas, my true love gave to me – 1 8 ct. body builder. After the first 2-3 rounds of the song, the PAX got the hang of it.  Each PAX enthusiastically called out their exercise and we were able to complete the entire song with a few minutes to spare.

    In the remaining time, PAX did two laps of Bernie Sanders (run backwards up the hill and forward back down the hill).   Mosey back to the flag for finish at 6:15. 

    COT, announcements, intentions, and gratefulness for the Christmas holiday.  YHC is thankful for the opportunity to lead and for the participation of the PAX in the post-Christmas workout.  

  • Friday Workout after Thanksgiving – Back to Work PAX

    YHC spent a few minutes Thursday evening after a second Thanksgiving meal to lay out a workout for Friday after Thanksgiving.    The plan was to keep it simple, no nonsense and focus on burning a few calories from the food and drink consumed the day before. 

    The alarm clock went off at normal time, but what was not normal was YHC hit the snooze button.     Alas a few minutes later, YHC awoke in a panic realizing he would not be at Pontiff for the 5:30 start time.    YHC quickly sent a message on mumblechatter that he would be “coming in hot”. 

    YHC arrived at Pontiff, near the rock pile and Tool stepped in to lead the warm-up.  After warm-up, we each grabbed a rock and circled up near the rock pile for Thang 1.    Ten-minute total time doing the following exercises in the following sequence:  10 ct. Merkins, 20 ct. Curls, 30 ct. Al Gore, 40 ct. Monkey Humpers, and 50ct. LBC’s. 

    After a brief 20 ct of rest – Thang 2 was started.     Ten-minute total time doing the following exercises in the following sequence:  10 ct. Squats, 20 ct. Flutter kicks, 30 ct. Squat press, 40 ct. Shoulder taps, and 50 ct. Penguins.

    After another 20ct. to catch breath, it was on to Thang 3.     Each PAX picked up rock and did the following exercises together in succession – 10 ct. curls, 10 ct. squat, 10 ct. bench press, and 10 ct. rows.  We then did 8 ct. of each exercise, 6 ct. of each exercise, and finished with 4 count of each exercise.   

    HVAC obliged and led the PAX for about 8 minutes of stretching and Yoga to close out the workout.  

    COT, announcements, intentions, and gratefulness for the Thanksgiving holiday.    This workout was great example of teamwork and fellowship – T-claps to Tool for helping with the warm-up, and T-claps to HVAC for leading the Yoga exercises.

  • Great Idea – Let’s Bear Crawl up Roosevelt Mall!

    Nice fall weather greeted 12 PAX for the beatdown at the Foundry. When the blackberry beeped signaling 5:30am, YHC issued the disclaimer and off we went.

    We started with a short mosey to the round-a-bout for high-knees, and carioca left and carioca right around the neutral ground. PAX circled up in the grass area of the neutral ground for warm-ups including SSH x 18, Imperial Walkers x 18, Windmills x 14, Arm Circles, Grass Grabbers x 14, and Self-love.

    Thang 1 – YHC wanted to do something that had not been done before at the Foundry so we decided to incorporate bear crawls up Roosevelt Mall to the new Louisiana Children’s Museum. We met at the light post near the flag and PAX would alternate bear crawl and sprint between each of the 15 light posts from the flag to the Louisiana Children’s Museum. At each light post, each PAX does 10 Monkey Humpers. We did have to watch out for land mines when bear crawling – sorry @Dirty Dell.

    Thang 2 – PAX circled up near the benches by the Louisiana Children’s Museum for 1 minute AMRAP of the following exercises, alternating Mary and other. Dips, LBC’s, Incline Merkins, Flutter kicks, Step-ups, Freddie Mercury’s, Decline Merkins, and Plank.

    Thang 3 – With about 10 minutes to get back to the flag we started from the far end of Roosevelt Mall and alternated lunge walk and sprint between each of the 15 light posts up Roosevelt Mall. At each light post, each PAX does 10 Merkins. We got through about 10 light posts and sprinted back to the flag for 6:15.

    PAX circled up for count-off, name-o-rama, intentions, and closing prayer to Sky Q – I am grateful for the support of F3 Nation and the opportunity to lead. @High Rise – thanks for the heads up on the Q this week as I had not checked the Q sheet.

  • Sunday Mornings aka “Donkey Kicks”

    YHC has made it a habit to attend the Sunday morning workouts at the Renaissance as we can workout, have coffeeteria, and still be home by 8am before the house wakes up. One constant exercise that has showed up in each Q the last few weeks is Donkey Kicks on the back wall of NOMA – in fact, we now call Donkey Kicks – “Sunday Mornings”. The inspiration for today’s Q was Sunday Mornings and trying to incorporate some music into the work-out. So with the help of my family at the ranch – we set up a play list last night and made sure the Bluetooth speaker worked. Off we go……

    7 pax met at the flag at 6am. Quick disclaimer and a short mosey to the grassy area between NOMA and adjacent to the lake for warm up. TRACK 1 – VAN HALEN’s – JUMP – played during the warm-up with each time we hear the word “Jump” the PAX did SSH. In between, PAX did some Imperial Walkers, Arm Circles, and Mountain Climbers to warm up.

    TRACK 2 – THE BLACK EYED PEAS – LET’S GET IT STARTED (- RUNNIN’ RUNNIN’, RUNNIN’) – perfect song for indian run up and around delong drive in front of the museum

    TRACK 3 – SURVIVOR – EYE OF THE TIGER – three minutes of Rocky Balboa’s in front of the museum

    TRACK 4 – PETER GABRIEL – KISS THAT FROG – i am a huge fan of peter Gabriel so we had to incorporate one of his songs. For the length of the song perform flutter kicks – when Peter sings “Kiss that frog” – time to morph to Crunch frogs.

    TRACK 5 – BEASTIE BOYS – BRASS MONKEY – hold the Al Gore, until “Brass Monkey” transition to monkey humpers. This was more monkey humpers than Al Gore. Around the time Belloq noticed the sunrise – a site to see this morning over the lake in front of NOMA.

    TRACK 6 – IMAGINE DRAGONS – THUNDER – Dragon Walk on the neutral ground in front of NOMA about 30 yards.

    TRACK 7 – LIONEL RICHIE – EASY LIKE SUNDAY MORNING – mosey to the rear wall of NOMA for some Sunday Mornings – aka Donkey Kicks. Hold Al Gore or People’s Chair throughout song – Each time Lionel belts out “Easy like Sunday Morning” time for 10-20 Donkey Kicks on count of YHC.

    TRACK 8 – MAROON 5 – SUNDAY MORNING – No rain was falling so the PAX were in for more Sunday Mornings at NOMA – Incline shoulder taps with feet on back wall of NOMA with “Sunday Mornings” sprinkled throughout the song.

    With about 7 minutes left circled at the flag for some Mary – each PAX led an exercise in cadence – LBC’s, boxcutters, Cockroaches, SSH, then with one minute left and Fracsac yet to lead – you guessed it 10 burpees.

    Circle up for announcements and intentions. Enjoyed the opportunity to lead and had fun this morning. If you have not been to the Renaissance, come check it out on Sunday.

    Sunday at the Renaissance

  • 21 – Blackjack Baby!

    So I googled “blackjack quotes” and the following was the first one that appeared.

    “I like to play Blackjack. I am not addicted to gambling. I am addicted to sitting in a semi circle. ” Modify as needed – “I like the count-off and name-o-rama and intentions. I am not addicted to F3. I am addicted to the COT and standing in a circle.”

    The Lakeview clown car pulled up to the front of the museum with just a few minutes to spare this morning. After a quick disclaimer, the PAX moseyed for a warm-up run around the Museum and settled back on the grass in front of the lake for warm-ups as follows:

    SSH x 21, Windmills x 21, Peter Parkers x 21, Nolan Ryan x 21 (R & L), Merkins x 21 (this was input from youngest son last night when planning Q) and finish warm-up with some self love for one minute.

    Thang 1 – searched the F3 lexicon last night and stumbled across the “Blackjack” – we moseyed back to the area by the Muscleship flag, look up and see the Mothership PAX approaching/crossing the railroad tracks – like a scene from West Side Story, Romeo & Juliet, or possibly Revenge of the Nerds, a battle seemed imminent. Some mumblechatter ensued between the PAX and the Mothership PAX proceed to greet us with monkey humpers, but the Muscleship PAX cannot be distracted and remained focused on the beatdown and the F3 task at hand. Blackjacks – similar to 11’s, but better – ie. 21’s. Start with one Merkin, run three trees, then 20 LBC’s. Continue 21’s until 20 merkins and 1 LBC. The PAX powered through the end for the last 20 merkins. Apologies to Chips for not providing clearer instructions to the PAX. You may have done a few more LBC’s but your abs will be thanking you tomorrow.

    Thang 2 – continuing with the “21” theme we moseyed to the neutral ground in front of NOMA and lined up in single file line facing the museum for some 21’s. SSH x 5 in cadence. SSH 6-21 done in silence and PAX to stop at 21. Abacus, the Q, lost count and did one too many. No penalty burpees.

    Thang 3 – son Joel suggested toe-taps, aka Rocky Balboa’s. So the PAX did 100 Rocky Balboa’s on neutral ground by NOMA. 20 second rest then another 100 Rocky Balboa’s.

    Thang 4 – sensing the PAX shoulders were still steaming from the 21’s, we altered the Q’s plan and moseyed to the deck in front of the lake by NOMA. Time for some leg work. “Aiken legs” done in succession with no rest – Squats x 21, Lunges x 21, Box jumps/step-ups x 21, and Monkey Humpers x 21. 20 count recovery. Rinse and repeat a second time. The Q did not want the legs to miss out on the work-out.

    Thang 5 – short mosey back to the flag for the “Bear Crawl Ring of Fire” – circle up near flag and bear crawl in counter-clockwise motion. Upon direction from Q, stop and do 10 merkins. Resume bear crawl again. 10 additional merkins. Close out the last few minutes with some flutter kicks x 21 and warrior one stretch poses.

    Circle-up for count-off, name-o-rama, announcements, and intentions. Thanks to Kenner-Brah for reminding the 10 PAX of the importance of thankfulness and gratitude. Well said. Weather was perfect this morning, with sunrise over the lake by NOMA, slight breeze. Soon enough we will be working out in the “dog days” of summer. Thankful for the support and opportunity to lead the PAX this morning.

  • Better late than never Backblast – we put the “Ab” in Abacus

    YHC enjoyed the Easter weekend with Friends and Family and was a bit tardy with this backblast. Well off we go. YHC wanted the workout to focus on our “ABS”. Also wanted to focus on some pull-ups as I don’t think we do these often enough.

    On to the warmup as follows: (probably off a bit on some of the counts)

    Windmills x 15, Grassgrabbers x 15, Self love – arm stretch (ode to Hawgcycle) (this brought some mumble chatter from the PAX), SSH x 15, Peter Parkers x 15, Nolan Ryan x 15 each side, Low slow squats x 15

    Grab a rock and mosey to the playground – on top of the wood chips.

    THANG 1 – YHC wanted a new exercise combo so we did a Febreeze – 2 Big Boy sit-ups then 10 air presses. Increase sit-ups by one and air presses by 10 until the last round we did 9 Big Boy sit-ups and 100 air presses. Somewhere along the way we lost count but finished strong.

    THANG 2 – YHC continues with the Ab theme – each PAX does 10 pull-ups. While waiting for the pull up bars, all other PAX are doing flutter kicks on your own.

    THANG 3 – Bench presses 5 count followed by 10 LBC’s. Increase bench press by 5 and LBC’s by 10 until we did 25 presses and 50 LBC’s.

    THANG 4 – repeat of thang 2 – more pull ups and flutter kicks.

    THANG 5 – random exercise – 100 monkey humpers

    THANG 6 – bench presses with rock, combined with more flutter kicks

    Bring rocks back to the pile – close it out with some Yoga type stretches with guidance from Triple Shift. I think we each did about 892 flutter kicks. COT, name-a-roma – FNG Prodigal Son, and closing prayer from War Eagle. Impromptu coffeteria due to Easter holiday for some fellowship was a great way to end the morning.

    Thanks again to all – SYITG.

  • 610 Stomp with 11 PAX

    The mumble chatter started the night before with the PAX anticipating a rainy run on this Tuesday morning.  The weather forecast indicated a nearly 80% chance for rain. Well the weather advisors are sometimes wrong, right?

    So 11 committed PAX met at the Stomp for 5:30 ready to log some miles for Run Ranger Run.      After a brief disclaimer, we moseyed along the normal Tuesday morning route up Roosevelt Mall, around NOMA, out of City Park, and around the Bayou and into the City.     20 minutes out and 20 minutes back.

    T-claps to da Cousin for continuing to push. Getting up out of bed and to the workout is the first challenge of the day – keep doing so and you will reach your goals.

    The legend of “Smooth” grew today  – I think he ran into downtown, saw the riverfront, stopped for coffee, and still made it back in less than 40 minutes.  Seriously though – thanks Smooth for setting the bar high for all of us to attain.    Keep pushing us.

    Meet at the flag for a few minutes of Mary – flutter kicks and penguins.  Closed the workout with 10 merkins OYO.

    Count-off, Name-o-rama, and intentions.  Thanks for the opportunity and privilege to lead.

    Keep logging your miles for Run Ranger Run – F3 is represented well by several teams – Keep going strong!!

  • Superhero’s and Scary creatures – It must be Halloween

    12 PAX met this morning in the gloom of City Park @ the Foundry.  I was expecting to see a few Pax in costume, but only saw a group of men, many in F3 shirts/gear.  We certainly were a scary looking group.     With Voodoo fest still having an impact in the Park, we were somewhat limited in where we could workout this morning.   We moseyed to the lawn in front of the new Children’s Museum for our warm-up as follows:

    SSH x 31

    Imperial Walkers x 31 (in honor of my youngest son  (Tiny 2000 or Deduction) who was a storm trooper this evening.

    Arm Circles – 10 forward and 10 backward

    Windmills x 20

    We moseyed back to the neutral ground area near the flag at the entrance to Roosevelt Mall for the following Halloween themed/superhero/scary workout.    YHC had four pumpkins in a square about 20 paces apart.

    Corner 1 – Peter Parkers (spiderman/superhero) x 31, bear crawl (spider crawl) to Corner 2

    Corner 2 – Big Boy Situps (Mummy sit-ups) x31, crab walk/crawl to Corner 3

    Corner 3 – Parker Peters (spiderman/superhero) x31, bear crawl (spider crawl) to Corner 4

    Corner 4 – Skeleton Jacks (modified SSH squat thrust) x31, crab walk/crawl back to Corner 1

    Then run (from the Zombies) the loop of Roosevelt Mall and meet back at the cones/pumpkins.     We were able to finish two complete sets of the exercises above.   With the remaining few minutes we finished with some plank exercise, flutter kicks and some Halloween Burpees.

    Announcements, Intentions, and Ball of Man.   Thank you all for the opportunity to lead.  Hope everyone has a fun and safe Halloween.

  • The Return of the Cusak

    The Q wanted to make sure he was on time this morning so he did not give Rudy any additional reasons to harass the Q.   Was a nice, warm, and muggy morning as the PAX met at the normal spot for Rock City.

    A quick disclaimer and PAX moseyed near the rock pile for some warm-ups as follows:

    Side Straddle Hops – 25x

    Hillbillies – 25x

    Peter Parkers – 25x

    Parker Peters – 25x

    Arm Circles – Forward – 10x, Backward – 10x (or maybe 9, I lost count), Overhead – 10x, and Seal Claps – 10x.

    Grab a rock from the rock pile and mosey to the football field for some fun.   Pax line up on the goal line with back to the goal post and facing the other end zone.   Start with 5 shoulder presses at the goal line, with the first press holding rock long enough to sing “In Your Eyes” – a nod to the Cusak – as defined in the F3 lexicon as follows:  (exercises completed while holding/carrying a CMU or block overhead, usually in conjunction with running or walking. A la John Cusak’s character in the popular 1980s movie “Say Anything.” Also allows for really poor versions of “In Your Eyes” by Peter Gabriel to be introduced as #mumblechatter. )

    After 5 shoulder presses at the goal line, bear crawl to the 10 yard line for 5 merkins.    Lunge walk back to the goal line for more shoulder presses.   Increase number of reps by 5 for each exercise with each 10 yard increase in distance.  Finish the round with 25 shoulder presses, bear crawl to the 50 yard line, 25 merkins, and lunge walk back to the goal line.

    For active recovery – thanks Mahatma – run one lap around the track.

    Back to the goal line for more rocks.   After 5 curls at the goal line (Singing “Sledgehamer” on each curl was optional for second set), bear crawl to the 10 yard line for 5 monkey humpers.  Lunge walk back to the goal line for more curls. Increase number of reps by 5 for each exercise with each 10 yard increase in distance. Finish the round with 25 curls, bear crawl to the 50 yard line, 25 monkey humpers, and lunge walk back to the goal line.

    Mosey back to the rock pile and the flag, but wait we did not have a flag this morning.   We still knew where to circle up.     Count off, Name-o-rama, special intentions, and Ball of Man.   We named FNG “Frenchie” who was EH’d by Disclaimer.   Great Monday with 17 Pax at Rock City!

    Thanks to all for the opportunity to lead.

  • The Forgotten Q – Uugh Oohh Spaghetti Ohhh

    So this Wednesday morning yours truly was running just a minute late and joined the PAX in mid-mosey to the track for some warm-ups.  The first conversation with Frac-Sac went something like this.

    Abacus:   Good morning Fracsac.

    Fracsac:    Hey Nice of you to join us Abacus – this is your Q this morning.

    Abacus:   Great,  this is the first I am hearing of this.   (Lesson learned to check the Q schedule more frequently).

     

    Fracsac led the PAX through warm-ups near the track.    Warm-ups included SSH, Imperial Walkers,  arm circles, and a few other well placed warm up exercises.

    Fracsac led the next exercise on the track – Run one lap of the track doing exercise at each corner including the following:  Merkins, Burpees, Cataline wine mixers, and squats.

    Abacus took over from here and led the mosey to the grassy area near the new Children’s Museum under construction.    Circle up for three minutes of “Suck” – 7 SSH, 7 Merkins, and 7 squats, AMRAP in three minutes.    Then a few minutes of Mary including flutter kicks, hello dolly, dying cockroach, and penguin.

    Mosey to the Foundry for workout on the equipment.  Pair up and we were able to do twice through the following exercises.   10 Burpees – was the timer.     AMRAP – pull-ups, step-ups, squats, incline or decline merkins (dealer’s choice), and dips.

    Mosey back to the flag just in time for count-off, name – o – rama, announcements, and special intentions.

    Thanks to Fracsac for the Co-Q.   Lesson has been learned to check the Q schedule.    Thanks to all for the opportunity to lead.

    Abacus