F3 New Orleans

Category: New Orleans

  • Burpee, a History Volume 2: To Burpfinity and Beyond – from Paradox

    YHC has always loved a good origin story.
    Forged in radioactive slime or some gamma rays gone wrong? Sign me up. But there’s also a lot of really interesting beauty to be discovered in the story behind the routine and mundane we take for granted. Microwaves , penicillin, Velcro, HoneySuckles 2003 Garmin watch.
    All have unique backgrounds and lessons to learn. So YHC wanted to reach back into the F3 history lessons and attempt to give the pax some appreciation for our old friend …the burpee.

    3 objectives today for 8 pax at the Lions Dirt Patch.

    Objective 1:
    A safety PSA for the burpee.

    One of YHCs annual duties as assistant to the regional manager of beatdown safety is a yearly PSA on burpee form. Especially pertinent during IPC.

    See works cited volume 1:

    Burpee: A History – from Paradox

    Okay, for the Yankee Jeauxs out there just sit back down and sip your Ensure …I know you smell the hypocrisy here that the leader in poor form can’t lead a beatdown about proper form but hey F3 is all about improvement ok.

    Objective 2.)
    Honor Mr Burpee and share his story.

    Objective 3.)
    Explore the millions of burpee variations and honor other accidental inventions and origin mishaps along the way .
    We want to be safe but we also want to push the boundaries of our physical limits so that maybe one day our children can say “oh the kraken burpee, my dad used to do those while his friends talked about omelette PTSD”

    Duke !
    Get the footage and Crank the fan servicing.
    It’s a franchise remake !

    Warmup
    Started with the Valve Challenge : SSH until he shows up. Today we made it till about 45. Must have been a slow call night. Plan was to go till 100 or till Lil cuz asked for Goose to distract us with LOTR voices,

    Indian Run w Dropoff for 3 Bobby Hurley with a nod to National pirate day and well I really don’t need an excuse to blare sea shanties.(one of the few musical masterpieces Goose and YHC agree on)
    AB took this time to invent the portmanteau “pirish” and spent the remaining beatdown trying to make it happen and securing ground floor investors.

    Thang 1
    First , the safety.

    Royal Huddleston Burpee was born in 1897 in NY. He joined the Navy during the beginning of World War 1 and while aboard a navy ship for several months developed a knack for creating challenging body weight exercises one could accomplish in small spaces.
    He loved efficiency , good form and pushing his body to its limits.

    To fully commemorate Royals Naval service we enjoyed
    “Drunken Sailor”
    With plank and merks on “Way Up “and “drunken sailor”

    We were left with a warm feeling in our chest and many non OSHA approved options on how to handle a drunken sailor.

    After his service Mr Burpee became Dr Burpee by attaining his PhD in exercise physiology at Columbia University. His particular field of focus was utilizing simple body movements in a sequence to help the military improve its physical fitness screening.

    So we deconstructed his original fitness test in 7s to help bring home the safe execution of the standard burp.

    7 hand to ground Squats
    14 Groiners
    21 Merk
    28 squat jumps

    With the safety and the history covered we segued into the future of the burpee and its millions of variations with “Peaches” by the Goosey Burpapalooza headliners : Presidents of the US of A.

    *YHC took this intermission to unveil Blue Tube 2.0, the newly modified wearable to make that special conversation with your M a little less awkward.

    Final Thang

    So despite beginning as a simple fitness test, the burpee was now a universally known, highly efficient, highly effective way to improve your cardio and with that super stardom came many variations.
    We would scratch the surface of a few F3 favorites while honoring other non intentional invention’s.

    Burp Trivia
    Correct 4 Reps
    Incorrect 8 reps

    1.) double merkins burpee

    1930 – Ruth Wakefield ran out of bakers chocalate and needed to use Nestle chips for her guests in her Inn, thereby inventing chocolate chip cookies .
    What was the name of the inn?
    (Tollhouse)

    Bearpee

    2.) late 19th century two brothers preparing food for a health spa accidentally left dough out , after its fermentation they sent it through rollers creating large crispy flakes .
    What are the brothers last name?
    (Kellog)

    Double Jump Burpee

    3.) 1943 attending to create a rubber substitute, General Electric engineer James Wright dropped boric acid into silicone oil. What did he create?
    (Silly putty)

    BroPees

    4.) 3M scientist Art Fry
    , frustrated by loose papers in his hymnals at choir practice met white other chemist ti produce what product.

    (Post it notes)

    Kraken Burpee

    5.) created to fill a need for cleaning soot from wallpaper this colored combination of salt, flour and water became what?
    (Play Doh)

    Notes:

    – Switching it up mid burpees and calling Honeysuckle “honey” felt like being in elementary school when you called the teacher “mom” on accident and had to talk to your parents about witness protection.
    – YHC thought these were atleast mildly difficult trivia and the pax gobbled them up like Kobyashi at the Nathan’s. Studs.
    – Several questions were answered almost in unison with Goose and White Meat sprinkling in early confidence. AB waiting in the bullpen like Rivera in the 9th but we never even had to call for the sandman to enter. Oh well , not everyone appreciates Nirvana.

    A few min left at the flag and as always any Burpee history lesson ends with a good tub thumping with Ole Danny Boy !!! We got knocked down , got back up and all were better for it.

    Honeysuckle bequeathed TFW to White Meat for his consistent meatiness this week.

    YHC awarded Blue Tube to Lil Cuz for his timely cardiovascular queries.

    COT
    -Sign up for the BK500 – September 28th
    -Culture Fest 5k – Oct 5
    -Prayers, support for Valve 2.0
    -Barney Fife surgery

    Uncle Ronnie Prayed us out

    Thanks for your effort men
    It’s a joy to lead ya.

    Dox Thumping

    We sing the songs that remind us of the good times (Taco Bell and Pizza Hut?)

    We sing the songs that remind us of the better times (Sandstorm?)

    We drink a whiskey drink
    We drink a vodka drink
    We eat Jimmy John
    We eat a Jersey Mike

    At the end of the day, the truth is I thought music mattered .

    heck I even thought burpees mattered..

    But does it?

    Bollocks!

    Good form or not

    We get knocked down
    We get back up again

    SYITG

    Dox

  • Mixed Bag – from Bolt

    Run, Sprint, S&M made Tuesday a mixed bag for a pax party of 5.

  • 2 to Tango – from Fracsac

    It was looking quiet, maybe a solo post. Cheese Steak arrives and all is good.
    Disclaimer then off to the fountain for warm up.

    Double shots with Jack Webb at the Barre.

    BLIMPS on the H8 course.

    Route 66 with Burpees at the lake.

    Derkins on each step down to the water and back up! Thought of Hawgcycle

    Finished with Mary

    CoT

    Beautiful sunrise witnessed

    SYITG

  • I’m Sensing a Trend – from Architect

    Standard summer time conditions. Disclaimer and warm-arama.

    -Exercise #1 – HSKT/Merkins (IYKYK), jog to rock, 5 thrusters – repeat for 10 mins

    -Exercise #2 – PAX rotated through variety of exercises (Burpees, Step-Ups, OHP, Dips, BBSUs, Rows, FKs) using a 10rep Burpee as our clock, rest for 10 secs, alternate exercise and repeat.

    Special prayers of Gratitude and Blessings for all!

    Light crowd…missing a lot of the regulars lately (but good to see FT back at it)….unsure why…let’s be sure we are reaching out to fellow PAX!

  • Morning Constitutional – from Popeye

    Constitution Day 2024: A little known day of recognition for the signing of the U.S. Constitution on September 17, 1787.

    YHC felt it was only appropriate to take the PAX back to school for a little quiz on this heralded document in order to verify the citizenship of the group and find out if the trivia nerd thing is doing any good.

    WU:
    SSH
    Slow Hi-Knee
    Windmills
    Side bends
    Arm Circles

    WU2:
    All above with tickets

    Preamble:
    A trip back in time to the schoolhouse that rocks. Schoolhouse Rocks was (is?) the leader in public school indoctrination of the Preamble to the U.S. Constitution back in YHC’s day. This catchy jingle is buried deep in my mind but at the strum of the banjo it instantly is unearthed from 40+ years of other learnings and it’s right there at the tip of my tongue. I know every word. Goose knew every word. Uncanny.
    10 step ups per leg and 10 crunchy frogs for the duration of the Preamble song.

    Quiz:
    #1: How many amendments to the Constitution have been proposed?
    Correct: 10 merks and 1 lap.
    Incorrect: 33 ticket overhead arm claps and 1 lap.
    Score: 0. PAX paid their dues and took the lap.

    #2: How many amendments to the Constitution have been ratified? (Homerians: this means voted on and approved)
    Correct: 5 burpees and 1 lap.
    Incorrect: 27 ticket seal/overhead claps and 1 lap.
    Score: 0. While the close guess of 28 was borderline impressive, it did not meet the standard and there’s no partial credit here.

    #3: Softball starter – Amendments 1-10 are known as what? PAX easily got this correct (thank God, they’re not Taliban).
    Actual question – The 1st Amendment grants what freedoms? The PAX quickly got speech, religion, press, and assembly… but the lesser known freedom is the right to petition the government. I’m here, petition me all you want – the answer was still technically not correct.
    The PAX celebrated their freedom from correct answers by executing mountain climbers with a merk on “free” to the dreadful sounds of “I’m Free” by the Soup Dragons. Worst band name ever? Maybe. Such a bad song that I didn’t even realize that it’s a cover of a Rolling Stones song. Moving on.

    #4: The 26th Amendment was ratified in 1971, what was it? Nobody knew. YHC informed them that it changed the voting age to 18. From what? PAX got this one correct with 21.
    Penalty: 18 ticket curls, 21 ticket overhead press and 1 lap.

    #5: Softball starter – How many Amendments have been repealed? CORRECT – 1.
    Actual question – What Amendment did the 21st Amendment repeal? Surprisingly, the PAX did not correctly answer that the 21st Amendment repealed the 18th Amendment, which was the prohibition of alcohol.
    The PAX enjoyed a BNL tune titled “Alcohol” while performing nonstop Imperial Walkers and knocking out a merkin on each mention of “alcohol.” I wonder if the Canadians who sang this song would have known the answer. Tolerate the song, take a lap.

    #6: What does the 8th Amendment prohibit?
    The PAX was incorrect in their guesses of slavery, Goose was close with some mumble that sounded kinda like due process, but sadly again we were without basic knowledge of the Bill of Rights. The correct answer was that the 8th Amendment prohibits “excessive fines and bail, and cruel and unusual punishment.”
    In honor of this, we took part in some cruel and unusual punishment with 2 rounds of Monkey Humper ring of fire. (note to self, next time start the ring with me, not the guy next to me).

    We were nearing time, but as the PAX knows I enjoy closing out with some planks. I selected 2 songs both titled “Freedom” to which we would hold plank, but due to the lack of Constitutional knowledge, we were forced to listen to the George Michael “Freedom” as opposed to the Rage Against the Machine “Freedom”. 60 second low plank, followed by 30 seconds on each side. Catchy jingle though, probably YJ’s ringtone.

    Time was called and the PAX circled up. Despite YHC’s desire to rid the PAX of the Blue Tube and blame it on FRANCINE, it survived the storm and this unique form of cruel and unusual punishment was awarded to Paradox.
    Intentions: Sign up for the dang BK5000 already. I know we’re last-minute but let’s be a bit less last-minute.
    COT – Prayers for storm recovery and the return of lost sheep to the flock. YHC’s little brother has been a lost soul for 20+ years and is finding a renewed faith – it’s never too late.
    Goose prayed us out.

    Honored to be a part of this crew and further your knowledge as ‘mericans. Hit the books.

  • The Metry H8! – PRACTICE – from Mayhem

    YHC was caught by the train, but still able to plant the flag by 5:28
    74 F & 93% RH

    Party of 10 excited to see what was in store
    8 to the field and 2 KnOT’ing on the track, we’d see them later

    Warmup consisted of the norm: Slow AV, Soggy GG, MC, PPP, TF, FT, SSH

    The H8! is returning to #okwata October 24th, so YHC thought it would be good to get some practice in @pontiff

    5 rounds of The Metry H8! (we’ll shoot for 8 before game time)

    We started on the south side of the bleachers. At the start, you do a descending burp and merk pyramid starting at 5 (burpee and 5 hand release merkins, burpee and 4 hand release merkins… burpee and 1 hand release merkin).

    Each lap consists of running north snaking the bleachers to the far side, bear crawling to the steps of the gym, make a lap around the gym, bear crawling back to the north side of the bleachers, snaking the bleachers back to the starting point on the south side. Rinse and repeat.

    • Run nearly 2 miles of bleachers/stairs
    • 350 yards of bear crawls
    • 15 burpees
    • 35 merkins

    Picked up the SIX. Did some Mary. Head to the flag.

    COT, Count, Name, Announcements, Intentions

    Upcoming events…
    9.21 – Power Mile
    9.28 – Brothers Keeper 500
    10.19 – reenactment @mothership
    10.24 – the H8! returns
    10.26 – anniversary convergence @mistymountain

  • 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!

  • One is the Loneliest Number – from Fracsac

    Is the experiment with Lasalle on Mondays dead? At least there’s Tuesday Early Bird. RIP Scrum??

  • Toys Make it Better – from Fracsac

    Showed up a few minutes early to get set up with all the toys.

    Flag planted, disclaimer given, 9 pax faced the bacon to warmup.

    Pax choice:

    Stations: Jump rope, 60 lb sandbag squats, 50 lb sandbag rows, kettle bell swings, burpees, and 4 pax on the big rope at all times. Timer was 4 pax run with rope 25 yards do 5 squats and run back. If rope touches the deck it’s a penalty. Complete one rotation.

    Deck of F3 cards: everyone gets a draw

    Wildcard: 3 minutes of Embrace the Suck.

    Frisbee throw to the back of the museum, burpees for drops.

    3 x Sunday Mornings

    CoT

    Great way to kick off the week!

    SYITG

  • Patriot Day (9/11) – from Bolt

    YHC put out the call for HC in exchange for a Q; three pax joined while a Slack HC was a no-show (ahem…Boo-Boo). Frac will be disappointed to know he missed my one Q sans his favorite warmup song because it’s Patriot’s Day which called for something patriotic: Lee Greenwood’s God Bless the USA. Plus it fit the shorter warmup needed to complete todays 9/11 memorial BD.

    The Thang:
    Mosey to JPAX Mountain (the ramp)
    Read flight details at each corner
    Sprint to corner 1 plank til 6
    Plankorama
    AA Flight 11
    Boston – Los Angeles
    Hit the North Tower at 0846
    92 perished
    SSH x 92 OYO
    Lunge to corner 2 plank til 6
    Plankorama
    UA Flight 175
    Boston – Los Angeles
    Hit South Tower at 0903
    65 perished
    Mt. Climbers x 65 OYO
    Sprint to corner 3 plank til 6
    Plankorama
    AA Flight 77
    Dulles – Los Angeles
    Hit the Pentagon at 0937
    64 perished
    Squats x 64 OYO
    Lunge to corner 4 plank til 6
    Plankorama
    UA Flight 93
    Newark – San Francisco
    Crashed in Shanksville, PA at 1003 after passengers stopped attack
    44 perished
    Merkins x 44 OYO
    Use the four corners of the walled part of the ramp:
    9 Rounds of sprinting 1 lap followed by 11 reps of the called exercise
    Sprint Lap 1
    Diamond Merkins x 11 OYO
    Sprint Lap 2
    Jump Squats x 11 OYO
    Sprint Lap 3
    Big Boy Situps x 11 OYO
    Sprint Lap 4
    Carolina Dry Docks x 11 OYO
    Sprint Lap 5
    Lunges x 11 OYO
    Sprint Lap 6
    Flutter Kicks x 11 OYO
    Sprint Lap 7
    Wide Merkins x 11 OYO
    Sprint Lap 8
    Sumo Squats x 11 OYO
    Sprint Lap 9
    Burpees x 11 OYO
    Mosey to JPAX benches/and two of the running path benches
    Steps Ups x 110 OYO (55/28/27
    In honor of the 110 flights of stairs that had to be climbed in WTC
    COT