F3 New Orleans

Category: New Orleans

  • 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

     

  • The Morning After

    YHC arrived at the AO early, energized after the rousing performance by U2 the night before, and eager to discuss the show with the many other F3 men that attended.  YHC was joined by 3 PAX, but as 0530 approached, it appeared that the concert-goers chose to fartsack, so on with the show.

    0530 – Disclaimer, grab a rock and head out onto the field.

    10 SSH for a quick warm up.

    Since it was his 53rd birthday, YHC had an ambitious plan for a Deck of Death +1.

    • Spades = American Hammer; Hearts = Merkins; Clubs = Jump Squats; Diamonds = Kettlebell Swing w/Rock
    • Number of reps according to face value of card dealt (2-10; Jacks=11; Queens=12; Kings=13; Aces=14; and 1 Joker=15), except,

    Wild Cards (for variety):

    • DeucesMini Dirty Mac Deuce (2 each of Pullover to Press/LBC/Forward Lunge (Spades); Curl to Press/Heavy Freddies/Rear Lunge with Twist (Hearts); Reverse Curl to Press/Monkey Crunches/Side Lunge with Press Out (Clubs); Deadlift to Upright Row/Reverse Crunches/Low Slow Squat (Diamonds))
    • Jacks: Spades=Plank Jacks; Hearts=Seal Jacks; Clubs=Smurf Jacks; Diamonds=Star Jacks
    • Joker=8-Count Body Builders

    As I said, the plan was ambitious (maybe too ambitious), and numerous 10 and 20 counts were necessary as more cards were dealt. Nevertheless, we completed 44 of 53 cards in the time allotted.

    Total work done:

    • 86 American Hammers
    • 84 Merkins
    • 77 Squat Jumps
    • 77 Kettlebell Swings
    • 15 8-Count Body Builders
    • 11 Plank Jacks
    • 11 Seal Jacks
    • 2 Pullover to Press/LBC/Forward Lunge
    • 2 Reverse Curl to Press/Monkey Crunches/Side Lunge with Press Out
    • 2 Deadlift to Upright Row/Reverse Crunches/Low Slow Squat

    Count off; name-o-rama; and BOM for a prayer.

    All said and done, it was a Beautiful Day.  T-Claps to the PAX for indulging me.  Thanks for letting me lead.

     

  • No Respect

    A group of 12 met this morning wondering what happened to the cold front, and once 5:30 hit mosey’d to the foot of the mountain to see what they were in for.

    In the spirit of Play Fast Fridays the morning was all about cardio, cardio, cardio.

    Warm-up

    • Arm Circles forward I.C. x10
    • Arm Circles reverses I.C. x10
    • High Knees I.C. x10
    • Butt Kicks I.C. x10

    The Mountain

    • The pax ran up to each level and waited for the six while doing side straddle hops until they reached the peak
    • F3 Combine: Shuttle run between the parking curbs with ascending burpees after each rep to 5
    • Partner Relay: Partner does side straddle hops while the other partner backpedals to the stair and sprints back (x5)
    • Moseying Indian Run down the mountain

    Benches

    • Left Leg Step Ups I.C. x10
    • Dips I.C. x10
    • Right Leg Step Ups I.C. x10
    • Dips I.C. x10
    • Stair Masters I.C. x10

    Touchdown Jesus

    • Voluntary Mary
    • Global Warming
    • and to finish it out… Monkey Humpers by request

    Mosey’d back to the flag for the count, name-o-rama (not a single respect in the pax), named our FNG (s.o. Hand Grenade), and prayer.

    Always a pleasure fellas,

    Hasselhoff

     

  • Lafitte’s Plunge #35 – the FNG

    YHC arrived at the Plunge precisely at 0530, and to his excitement his EH had finally succeeded.  There in the water was his FNG; second to date.   The other PAX will be impressed with YHC’s ability to headlock.  Where are the other PAX?  YHC grabbed the FNG, made their way to the outside pool….locked.  Where are the other PAX?   Oh.

    The Thang….

    • 200 yd w/u
    • 5o yd Freestyle sprint
    • 50 yd Freestyle recover
    • 100 yd Dealers Choice
    • Rinse & Repeat

    The FNG left around 0600 to bring his 2.0 to Children’s Hospital to get tubes.   Since YHC had been the one to EH the FNG, the naming ceremony would be postponed till the next post.   The FNG advised that he’d like to attend Stomp, Foundry, & Mothership, but he needed to get in better shape before he could burpee.  YHC advised him that is why you do burpees, to get in better shape.  *mind blown

    Announcements

    • Via GroupMe, Bleau will have his VQ at Lafitte’s Plunge next week
    • Plenty of availability for Q’s at Lafitte’s Plunge

    Intentions

    • FNG’s 2.0 on his procedure today

    Thank you for the opportunity to lead,

    Da Parish

  • The 40 – Again

    In preparation for tonight’s U2 The Joshua Tree concert, YHC decided he’d don his Edge hat, grab his music (Thanks Bogey for the louder-than-mine speaker!), and put together a U2 playlist.  And what better way to celebrate than with the workout first inspired by U2’s anthem: “40”.  That’s right, the 40 is back, and better than ever.  So after the disclaimer, 10 PAX set off.

    First, lets climb our One Tree Hill: the levee (yeah, I know it doesn’t have any trees – but its the best I got).  SSH x30, as its the 30th anniversary tour.  Then we start the 40.  You should all know the drill: 10 exercises.  Each exercise in 4 sets.  Each set is 10 reps.  Cross the levee in between each set.  When all is said and done, up and over the levee 40 times.  And that 40th time is a REAL TREAT.

    For the U2 theme, YHC selected 10 of his favorite U2 songs for each exercise

    I Will Follow: Imperial Walkers.  First song from the first album, Boy, in 1980.  Written as an ode to Bono’s Mom.

    Gloria: Giraffes.  From October in 1981.  “Gloria in te domine, Gloria exultate” – Glory to you, Lord.  At this point, much mumble chatter about how most of the PAX has been listening to U2 longer than Cowbell has been alive.  #Hate

    Sunday Bloody Sunday: Box Cutters.  From War in 1983.  The song actually preaches respect and tolerance when faced with hate, and is not a song celebrating rebellion and resistance.

    Bad: You know what’s really bad?  That’s right: Burpees.  The song performed at Live Aid that really launched U2 to US stardom.  Fun Fact, for those that remember live aid: the rest of the band had NO IDEA what happened to Bono while he was off stage pulling girls out of the crowd.  They were on stage just playing the riff over and over, and apparently starting to look at each other wondering what to do next.

    https://www.youtube.com/watch?v=jDNGlc_ypps

    Red Hill Mining Town: Chilcutts.  From 1987’s the Joshua Tree.  YHC’s head is sweating something fierce, so the Edge Hat finally has to go.  Though its probably coming back for the concert tonight, much to my M’s chagrin.

    Half Way.  Triple Shift, give us 20

    Sweetest Thing: Peter-Parker-Peters  B-side of Where the Streets Have No Name, from The Joshua Tree.  Apology song to Bono’s wife for missing her birthday while recording.

    All I Want Is You: Crossfit Murkins.  From Rattle and Hum in 1989.  We have now entered the era where Cowbell was alive.  We have also entered Grumpy Jingle Vader territory.  “All of this music sounds the same” he grumbles up and down the levee.

    DJ Rudy having Phone Problems.  JV gives us a 20 count

    One: Lunges (needed some leg work….)  From Achtung Baby in 1991.  Relevant calls for unity even while acknowledging our differences “One life, but we’re not the same.  We get to carry each other, carry each other”

    Walk On: LBCs 2000 All that I Can’t Leave Behind.  Torque chimes in “Finally some decent workout music”.  Jingle Vader grumbles that its still all sounds the same.  Tool asks when U2 became popular.  Bogey sings something or other.

    Original of the Species: Squat Jumps (because my quad’s really needed a little extra work by this time).  2004 How to Dismantle an Atomic Bomb.  Apropos for YHC, as today is his daughter’s 21st birthday.  This song written for The Edge’s daughter, about the challenges for raising girls and resisting the pressures they face.  I don’t know how Triple Shift was able to run up the levee that fast by the end.  Nice work!

    ======

    Mosey back down the mountain to the Destrahan flag (thanks Torque!).

    Circle up for Count-off, Name-o-rama and prayers.  Remember FracSac’s father and aunt-in-law, for those recovering from hurricanes and floods.  YHC asks for guidance in learning how to live life better, in ways that serve God, and our family, friends and brethren.

  • Even Numbered Pax

    As YHC planted the shovel flag at the AO, the Pax arrived, bringing the total at the Foundry to 6! Would there be stragglers? YHC was happy to have more show, but they would need to come in pairs, as we were fixin’ to have a partner beatdown!
    At 0530, YHC gave the disclaimer…not a professional trainer….modify….this is a group of Veteran F3 Men, so all knew the drill. Unfortunately, no FNG’s.
    Mosey to the track….

    SSH? Negative! As Shorty would say….That’s Pish Posh! Shorty? Shorty? Hmmmm……(hint hint…..or should it be BB(s)?)

    Bataan Death March
    Traditional Indian Run on the track, only thing added is the last Pax drops for 5 Burpees and catches up with the other Pax to take his position in the front, tagging the last Pax as he passes. Continue until all Pax had the pleasure of 5 burpees.

    COP – Johnny Cash (Ring of Fire)

    Muster on the matted area inside the track and circle up.
    Each Pax completes 5 merkins, then says next, sending the fire clockwise in the ring. All Pax hold plank position until YHC calls it, which was 3 revolutions.
    Stay in Plank Position for Mountain Climbers IC x 20

    COP – Partners!
    Stay on the matted area inside the track and partner up!
    Pax 1 – Leg throws x 15, then flapjack.
    Once complete, mosey to the first corner of the track for Partner Derkins!
    One Pax holds plank position while other Pax uses him as a prop for his own feet. Complete 10 Derkins, then flapjack.
    Continue run around the track, stopping at each corner, four corners total, 40 derkins each. There was some mumble chatter until YHC called out….
    Rinse and Repeat! This includes the leg throws and the partner derkins evolution around the track.
    There was some more mumble chatter about which was worse toward the end, the plank with your partner weight, or the derkins? YHC was unable to choose, as they were equally painful, yet awesome!

    COP – Johnny Cash (Ring of Fire)

    Muster once again on the matted area inside the track and circle up.
    Each Pax completes 5 monkey humpers, then says next, sending the fire clockwise in the ring. All Pax hold monkey humper position until YHC calls it, which was either 3 or 5 revolutions. The awkward stares from the runners on the track made YHC lose count….but still considered a success! One would hope there were no cameras directed upon us…..

    Mosey to the Foundry

    Three Stations, Partnered up.
    Station 1 – 10 Burpees (The timer)
    Station 2 – Pull Ups (AMRAP)
    Station 3 – Step Ups or Box Jumps – Each Pax gets to choose (AMRAP)
    The Pax completed 2 revolutions, and it was time to mosey back to the flag.

    At the Flag, Plank position for final minute….sudden change, time for Mary!
    LBC’s x 20
    Tin Snips x 15

    Count off and Name-O-Rama. The Pax asked F3 Nation to keep Brady in their thoughts and prayers, to allow a quick recovery to those that have been impacted by hurricanes, and to ease the pain and bring comfort to those suffering from illness.

    Thanks for posting with me today, and way to kill it in the gloom this morning!

    SYITG!

  • Tabata Time

    After falling off the wagon for a few weeks YHC wasn’t sure he’d survive his own Q, much less be able to count out loud for 45 minutes.  What better solution than a tabata style workout! We did three rounds of each of the following sets, 45 seconds on, 15 seconds off, with 1 minute between rounds.

    • Right Leg Power Ups
    • Merkins
    • Left Leg Power Ups

     

    • Dips
    • Box Jumps
    • LBC’s

     

    • Derkins
    • People’s Chair
    • Carolina Dry Docks

    We then circled up the grass for some traditional Mary:

    • LBT’s x 30
    • V Ups x20
    • Catalina Wine Mixer x 20

    Back to the flag for the COT, welcomed a FNG, and closed out with a prayer of thanks for this group, of comfort for those in Houston and Florida, and that we would be lights in the world for Him. As always, a pleasure to lead.

    SYITG,

    Buckle Bunny

  • Small pax on Mondays right?

    It’s been a while since I posted on a Monday. It’s also been a while since I Q’d. This morning I had the opportunity to do both. Q’ing is like a exercising in that the more you do it the better you get. Needless to say I appreciated the inquiry from Bartman even though I’m pretty sure he knew I was not a professional trainer.

    We were 16 strong on this fall morning to witness me break the cardinal rule (burpees on Monday). Don’t tell Seaman.

    We warmed up on “our” newly constructed plaza at the rear of the bandstand with:
    SSH,IMP WALK, WINDMILLS,PLANK JACKS

    Indian run to row station for four groups of ROWS, PLANK JACKS, BURPEES, AND SQUATS. Two sets of burpees counting to 10.

    Next to a corner lawn for an 86 inspired workout of a three exercise routine of MERKINS,V-UPS, SQUATS. OYO sets of 5,10,15,10,5

    Jog over to the bollards foe a series of parter suicides. Parter one breathes while parter two runs

    Next to the picnic tables for DIPS, RT LEG STEP UPS, DIPS, LFT LEG STEP UPS

    Closed it out at the flag followed by a quick job to find Gabrielle’s keys.

  • 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

  • You Know You’re Q Tomorrow?

    Always good to learn at 6pm instead of 11pm. Fiction: Never mind a daughter who forgot all her math books at school prior to her math test the next day or a wife who wants to strangle said daughter or two sons that haven’t bathed in three days- I’ve got a workout to plan! Fact: As I fall asleep at 1130! So perhaps a good time sink or two will make for a good workout with minimal planning.

    Much to my delight at 530 is assembled a grizzled group of F3 veterans plus a 22 year old Pony Boy. They got this. Let’s Mosey.

     

    Warm up by the Zoo: SSH X 30, Peter Parker X 30, IW X 30, Mountain Climber X 30

    Mosey to levee for Burp Back Mountain:
    Partner one does Burpees, Partner two runs backwards up the levee and back down forwards, two laps and switch. Continue to 100 Burpees. The darkness plus tall grass plus running backwards on the one part of the levee with an apparent sub-levee all added to the fun! Once done, keep running. Recover with a slow 30 count.

    Mosey to the river bank in the Fly. Ring of Fire. Big circle with bear crawl to the right. Halt. Round of Merkins, each Pax does 5 and passes on the love. Bear crawl to the left. Halt. Repeat the round of Merkins. Bear crawl to the center and listen to breathing of the Pax. Having heard enough, recover.

    Mosey to the soccer field for some 21. Start here with 20 LBCs and go there for 1 jump squat. Having no watch the Q lost track of time. Had to call it at 16/5, still a winning hand!

    Double time mosey back from the Fly to the Flag.

    Count off to 14. Nameorama with a 30 plus year age span observed. Kudos to the Pax! Intentions for our friends and family in Houston and prayers for those in Florida. Thanks to God for a great start to the day.

    P.S. She made an A despite her efforts.