F3 New Orleans

Tag: Abacus

  • RED Friday – Jenkins Hero WOD

    8 men (1 FNG) posted for a RED Friday workout tribute to British serviceman Garreth Jenkins.

    Warm-up

    SSH x 20 (I could tell Frac was disappointed), Imperial Walkers x 20, Windmills x 15, then some self-love on your own while YHC gave the instructions to…

    The Thang

    Partner up for

    • 50 Burpees
    • 400 meter run
    • 50 Kettle Rock Swings
    • 400 meter run
    • 50 Pull-ups
    • 400 meter run
    • 50 Merkins
    • 400 meter run

    Partners split reps for exercises however they want for 50 cumulative, then run the 400 meters together.  Complete as many rounds as possible in the 40 minutes.

    NMM

    • First time I’ve seen Mahatma and T-Shift since the bike accident last week.  Glad to see them both.
    • Rocket works at Lockhead Martin and builds cool space vehicles.  I’m pretty jealous.  He walked away with a pretty good name, mainly because we want him to like us and post at the Gnarly Nutria.
    • I’ve never seen Fracsac run so hard.  He was partnered with Triple Shift and I think he was worried that Triple was going to run over him.
    • You would think I would be faster at burpees.  After all, the man behind the curtain running the @f3nation twitter feed posted a video of my perfect barefoot burpee form as a lesson for all.  Yet, I could not keep up with Mahatma.
    • Abacus continues to stand out among the Pax with his understanding of the RED Friday dress code.
    • Notre Dame should hire Walleye as a recruiter.  Show up to Audubon Park at 2100 hours on July 18th and you will see what I mean.

  • Is this still the Warm Up

    For those that are still figuring out the F3 NOLA brotherhood and workout schedule – I strongly recommend you circle a couple of mid week days and make the commitment to yourself to give them a shot.  I’m confident if you do your weekly outlook will change….physically for the better.

    Thursday….the alarm goes off at 4:41 – my routine on task: 8 brothers met at the tree near the fountain on the lakefront for what I consider, regardless who’s Qing one of the toughest (grant it I’ve not yet done WolfPack Mountain); maybe it’s the lake adding more humidity or the thought of having the levee loom in the background knowing it’s calling for some activity…..

    After a quick disclaimer we set off for 45 minutes of sweat!  Mosey to the open field in front of the fountain for a quick warm up:

    SSH x 15

    Toe touches (slow count) x 11

    Windmill x 15

    Mnt Climbers x 16

    Mosey to the levee – it’s interesting to hear the back chatter  – “Have you been this direction”, “what’s in store?”…..all just heading to a different starting point.

    Non the less – we ran to the top of the levee with instructions – Indian run with a little twist; when the pax member gets to the front he puts his hand up and yells “disperse” then the remaining pax runs down the levee to complete 3 burpees before running back up to get in line (in the same spot Rudy quickly reminded us).  Pax member in front performed 5 derkins while waiting.  We continued this until all had a chande to disperse the group……Perfect timing with Surge – “surging” to the front dispersing the pax while he went and greeted his dad on a morning walk.  Awesome to see this family connection and that Surge’s dad still puts fitness as a priority in his life!  But as Pax got back to the top of the levee – someone commented; “This is still the warm-up”!

    Now we were ready to start our work:

    Q had all Pax line up at the base of the levee –

    1st initiative:  x 2

    5 squat jumps – then sprint up the levee – WALK down the other side for “active recovery” – 5 squat jumps sprint up the levee – Walk down

    30 Seconds of rest

    2nd initiative: x 2

    5 ea switch leg jump lunge – FROG Hop up the levee – Walk down the other side – repeat on the way back

    45 Seconds of rest

    3rd initiative: x 3

    5 merkins with a double climber – then Bear Crawl up the levee – Walk down the other side- repeat on the way back

    1 minute of “active” recovery as we moseyed over to the house of pain.

    3 pull bars with 2 pax to spot to get 10 “solid” pull ups

    others would perform 5 “Cowbell – Burpees” then sprint top of levee then back down perform 5 more Cowbell -Burpees

    Head back toward the Flag for Mary

    30 seconds of “black hole” direct transition into 10 crunchy frogs – immediately repeat.

    10 4 count cockroach – direct transition to 10 4 count flutter – immediately repeat.

    High Plank – 1 minute – switch to Rt then Lt plank 15 seconds ea. repeat.

    DONE

    Name O Rama – Intentions and Prayerful Thanksgiving.  Brothers I joyfully look forward to the opportunity of pushing as hard as I can when you lead and have humbly learned to lead through being pushed.

     

     

     

  • He’s not heavy, he’s my brother!

    As I was preparing for my Q at the Mothership (Rudy ‘Voluntold’ me last week), I wanted to incorporate some new exercises to keep it ‘Fresh’ as my kids say and to have a theme of teamwork.  The one thing about F3 I so greatly appreciate is the partner workouts.  I know myself too well and I will quit on myself far earlier than quitting on someone else.   After going through the Exicon on our F3NOLA website, I gathered some thoughts and formulated a plan.

     

    WARMUP

    25 SSH, 10 Abe Vigoda, 10 Arm Circles (front and back) all in cadence.

    20 x Cheerleaders (Things got off kilter and I got messed up but this was pretty difficult)

    10 x Sprinklers

    20 x J-Lo’s and 20 Peter Parkers

     

    THE THANG #1

    Incorporating the partner theme, we grouped up into 2 groups of three and 2 groups of four and did ‘Catch us if you can’.  We would head from the great lawn to the large grassy area to the right of NOMA (Thank the Lord there are trees for shade and the grass was cut).  For the groups of three, one member carries another member by fireman’s carry or piggyback and runs to the field while the final pax member does 5 plank walks and runs to catch up to their teammates and switches out until they reach the field.  For the groups of four, one pax member will fireman’s carry or piggyback their partner while the other two pax members perform 5 plank walks and then runs to catch the other members of their team and switches out until they reach the field.

     

    THE THANG #2

    After we arrived at the field with many stares from onlookers, we partnered up for B.O.M.B.S. in the shady tree line.  50 Burpees, 100 Overhead Claps, 150 Merkins, 200 Bridges a.k.a Wife Pleasers and 250 Squat Jumps.  One pax member runs out approximately 100 yards and then back while their partner performs the exercises listed.  There was very little mumble chatter as we got to work.  As the PAX started on the Squat Jumps, I could see the fatigue amongst the PAX and quickly decided to drop the total number to 200 from 250.

     

    THE THANG #3

    After a quick water break, we did the Genuflect.  What is the Genuflect, you may ask?  It is a modified Lt. Dan where you are standing and then kneel down and stand back up.  After you stand back up, you perform 2 forward lunges.  From there you kneel down and stand up 2 times and lunge walk forward 4 times.  We did this all the way up to 10 kneel downs and 20 forward lunges.  Again, no mumble chatter.  After we arrived at the 8th tree, we slowsyed back to the water fountain with about 4 minutes left.

     

    THE THANG #4

    Did we run or walk back?  No!  This is a partner themed workout!  Because we did ‘Catch Us If You Can’ on the way out, we would do ‘Catch Us If You Can’ on the way back.

     

    Countoff, Namerama, and Circle of Trust.

    It always amazes me how F3 has grown and impacted so many men in our area and throughout the country.  Over half the men at today’s workout weren’t there 6 months ago!  Prayers for the sick and strength and grace for parents that have special needs children.  Lord help us to be difference makers in our homes and in our community!  Thank you for allowing me the privilege of leading the PAX of F3 NOLA!

     

     

     

     

  • More Crabwalks!

    Morning broke over the Uptowner, where YHC made a rare appearance for a Friday Q.  6 more PAX joined to start the day with a sweaty beatdown.

    Warm Up: YHC almost started with a Mosey, before remembering this is The Uptowner.  So instead, right here – circle up!

    • SSH x25
    • IW x25
    • Smurf Jacks x15
    • Peter Parker x25
    • Shoulder Taps x25
    • Parker Peter x25
    • Plank Jacks x25

    Burpees for Breakfast

    Every Minute On The Minute: 10 Burpees each minute for 10 minutes.  Whee!  That was fun!

    Grab a Rock.  Feel free to go bigger, we aren’t going very far.

    Crabwalking

    Line up for 11s OYO:

    • Shoulder Press with your rock (which stays here)
    • Bear Crawl about 40 yards
    • Merkins
    • Crab Walk back

    Very quickly, YHC realized that this combo was going to be a) slow and b) hard on the shoulders.  So – Modify, replacing Bear Crawl with Lunge Walk.  Didn’t make it go faster (this definitely turned into a timekiller), but it did mix in the legs.  No change to the Crabwalks – especially when YHC discovered that perhaps there is one way he can keep up with Mahatma!  So – everyone expect More Crabwalk at future YHC Qs!

    Take a break halfway through to rest the shoulders with some Mary (slow cadence)

    • Flutter Kick x20
    • Dolly x20
    • Penguin x20

    Then back to your rocks to finish the 11s.  Return the rocks to the pile and circle up for a final round of slow-cadence Mary

    • Dying Cockroach x20
    • LBC x20
    • Box Cutter x20

    Circle up, for Count Off, Name-o-Rama, Announcements, and Prayers.  Remember those who are sick.

  • Summer Solstice and Shoulders

    5 PAX (4 on time, and 1 late arrival) gathered for a beatdown on the shores of Okwata – what better way to celebrate the Summer Solstice than celebrating the glorious views of the sun rising over the lake.  Typical summer: 100 degrees, 100% humidity.  Or at least, that’s what it felt like.  Remember to hydrate, everyone.  Lakefront really could use some water stations.  But I digress…..  After a nearly-forgotten disclaimer, the PAX were off.

    Warm Up.  Mosey to the lawn in front of the fountain, finding some grassy area with blades that did not reach to our knees.

    • SSH x25
    • IW x25
    • PJ x25
    • ST x25
    • PP x25

    Mosey to the sidewalk.

    Back And Forth:

    • Bear Crawl across the lawn (I dunno – maybe 10,000 yards or so?)
    • 5 Squat Jumps on the other side
    • Lunge Walk back
    • 5 Merkins
    • Repeat.  All OYO.  Until YHC says stop.  All PAX got in around 4 back-and-forths

    Round and Round:

    Oh look, 4 benches in front of the fountain.

    • Bench 1: Irkins
    • Bench 2: Derkins
    • Bench 3: Dips
    • Bench 4: Step Ups

    1 PAX per Bench to start.  5th PAX runs around the fountain, then Taps-out the Irkin PAX.  Irkin PAX advances to take over Derkins.  Derkins advances to take Dips.  Dips takes Step Ups.  Step Up runs around the fountain.  And the cycle goes on and on.  Round and round we go.  Remember: everyone keep going until you get tapped out.  Everyone got in 2 full cycles.

    Up Top:

    Mosey a short way to the other side of the fountain.  Then Bear Crawl the rest of the way across the flatlands, then up the mountain to the top.  At this point, Surge wondered why SO MUCH SHOULDERS?

    So at the top – we line up and look out over the lovely waters.

    • Monkey Humpers x20
    • Turn Left, follow Abacus for 10 Lunge Walk steps.
    • Turn Right to see the lake.  Monkey Humpers x15.
    • Turn Left, 10 LW
    • Turn Right, MH x10
    • Turn Left, 10 LW
    • Turn Right, MH x10

    That enough legs for you Surge?  No – ok, then 4 minutes of Quadrophelia.  Go.

    Down Below:

    Mosey down to the House of Pain for 5 stations

    • Pull Ups
    • Merkins
    • LBC
    • Step Up
    • Up the Levee, 5 burpees, Down the levee (the timer)

    Made it through one cycle.  Back to the flags – quick finish with some slow-count Dollys.

    COT

    Count-off, Announcements (including call-out from NOTC Board Member Big Guy Belloq for the Summer Series at Lafraniere park next weekend).  Lots of stuff going on – watch your emails!

    Finish up with a VERY VERY sweaty ball o’ man.  Summer Solstice, traditional date that helps mark the passage of time.  Reminder for all of us that time marches on, and it is our responsibility to use the gift of time wisely – in ways to serve our Maker, our Family, our Friends.

    Thanks for letting me lead.

  • Qing on the Fly

    YHC pulled into City Park wondering who was the Q, so he checked his phone and realized he was up.
    So winging it was the only option.

    9 F3 vets gathered around the flag at 0530.

    DISCLAIMER, and lets mosey to the track.

    COP #1: WARM UP
    SSH X 25
    Hillbillies X 25
    Peter Parkers X 20
    Parker Peters X 20
    Windmill X 15
    Imp. Walkers X 25

    Indian Run with last man doing 2 burpees, to the Foundry

    Break into 3 groups:
    Group 1: Run to track, 10 burpees, run back (timer)
    Group 2: Pull Ups
    Group 3: Crossfit Merks

    Rinse and repeat:
    Group 1: Run to tack, 10 burpees, run back (timer)
    Group 2: Russian Twist
    Group 3: Pistol Squats/ Low Slow Squats

    Mosey to NOMA

    10 ierkins at the fountain, jump up each step of entrance, 10 squats
    Rinse and repeat X 6 with 2 sets of derkins

    COP #2: MARY

    Crunchy Frog X 25 (RIP Shorty)
    Flutter Kicks X 25
    LBT X 25
    LBC X 25

    Mosey back to the flag.

    Count off, name-o-rama, announcements, intentions, prayer.

    July 19, Gnarly Nutria, Audubon Park, BE THERE!
    July 21, F2 BBQ, Pontiff Park, BE THERE!

    Thanks for letting me lead!

  • Pushing through

    YHC hadn’t been to the Uptowner for almost three months–not since he banged up his right arm at the end of the Tough Mudder on St. Patty’s Day.  Walleye said it’d take two months or so to start to feel right again–he was right about the “or so” part.  But YHC decided he’d ease back in in the gloom this morning.  So au revoir to Wolfpack Mountain, and into Metry.  As PAX began to gather, YHC learned that HVAC was the Q: perfect: a tough-ass yoga session, but hopefully light on the triceps.  With great (but wholly incorrect) insight, YHC commented that HVAC always runs a lap or two before posting, so he should be here any second.  Tick, tick, tick, tick: no HVAC.  [Summertime can be busy for A/C guys: customers maybe will tolerate a broken heater for a few hours in January, but more than about 10 minutes without A/C in the summer garners no such similar tolerance. T-claps to HVAC and Duct Tape for keeping summers tolerable.]  So when Mahatma recommended a split Q, YHC figured his arm had had enough rest: time to step up for the first part.

    Warm Up:

    • SSHs 25xIC
    • Low, Very Slow Squats (4-count down, 4-count hold, 4-count to up) 24xIC
    • Abe Vagodas 25xIC
    • Merkins 25xIC

    The PAX then grabbed rocks for a favorite Friday routine for YHC:

    • 20 overhead presses
    • 20 squats
    • 20 curls
    • 20 bench presses

    Then rinse and repeat with a 15-count, then again with a 10-count and finally with a f-count.  But before turning the Q over to Mahatma, time for some sitting around.  On the fence:

    • Sit for 30 seconds
    • Curls 20xIC
    • sit for 30 seconds
    • Overhead Presses 20xIC

    Mahatma then took over for some cardio delight.  The PAX divided their rocks into two rows about 10 yards or so apart and then paired up.  Each pair faced each other then side shuffled across to the other row, did a jump squat, side-shuffled back and then concluded with another jump squat–repeat 6 times for a total of 12 jump squats.  After a 30-count countdown, the PAX rinsed and repeated.

    Lining up along one of the rows again, each PAX carried his rock overhead to the other row to do 5 burpees and then returned the first row carrying his rock straight out front a la Frankenstein’s monster for 5 more burpees, and rinsed and repeated–for a total of 20 burpees.

    Then after returning their rocks, the PAX circled up for a final COP:

    • Plank for a minute
    • Crunches from legs extended overhead to legs extended straight (but off the ground) x12 IC
    • alligator pushups (lift hands on the up-extension) x20 IC
    • Dying cockroach (x10IC), straight into flutter kicks (x10IC); rinse and repeat with x10IC, and then a second time with x5IC for a total of 25xIC cockroaches and 25xIC flutter kicks

    Thanks for letting YHC share the Q.  Jingle Vader

  • RED Friday – Tommy Mac

    This year the first Friday of the month has been RED Friday at The Uptowner.  I have to give credit to F3 Greenwood.  I stole their idea and sometimes steal their workouts.  Today we celebrated the life and service of Sgt. Thomas MacPherson.  More on him in the NMM.

    Conditions: 81 degrees and 91% Humidity (Heat Index of 89 in the gloom)

    Equipment:  Rocks Ranging from 30 – 50 pounds

    Warm-up:  SSH x 31: IW x 31; Abe Vigodas x 10; Good Mornings x 10; Moroccan Night Club x 31; Self-love x 10; Copperhead Squats x 10

    The Tommy Mac uses 5 different lifts, so we practiced a few with the rocks.  These lifts actually require a barbell, so we made some slight modifications in order to perform them

    • Thrusters – Squat, then press rock above head.
    • Power Snatches – Pick up rock from the ground, lift over head, then throw it back on the ground real manly like.
    • Push Jerks – Shoulder Presses with a rock that’s too heavy to shoulder press.
    • Hang Squat Cleans – Curl the rock, then squat.
    • Overhead Squats – Just keep the rock at chest and squat.  Don’t get crazy.

    The Thang

    • 12 Burpees
    • 12 Thrusters
    • 12 Burpees
    • 12 Power Snatches
    • 12 Burpees
    • 12 Hang Squat Cleans
    • 12 Burpees
    • 12 Overhead Squats

    We went AMRAP.  I believe everyone completed 2 rounds in 28 minutes, some started a 3rd before time was up.

    NMM

    Today’s workout was in honor of Thomas MacPherson.  Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an assault against an enemy position when he was mortally wounded by small arms fire.

    MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.

    The “Tommy Mac” Hero WOD was created by elite-level coach Rudy Nielsen of CrossFit Outlaw (Alexandria, VA, USA), who first posted the workout on his “The Outlaw Way” blog as the workout of the day for October 27, 2012. The post included the following quote from Tommy’s former Platoon Leader:

    “The whole thing with Tommy is that he embodies everything that’s right about Ranger Battalion. He held the position of Ranger Team Leader which is literally the tip of the spear. He was the consummate, quiet professional—he expected absolutely zero recognition for what he did. He loved his job because he was a born protector. He was perfectly content to carry out his life’s work under the cover of darkness, with his and his comrades’ actions to remain forever under the cloak of shadows. He died doing what he loved; protecting all of us. What stood out about Tommy the most was his maturity beyond his years. I believe it was the fact that he was the older brother of younger siblings, but like another Sgt. said “Tommy wasn’t one of those guys who joined the Army and grew into a man. He joined as a man and grew others.” He left behind his beautiful wife wife, Claudia MacPherson, and their son, Brayden.”

    Lagniappe

    • It was great to be joined by 3 actual Uptowners at The Uptowner.  I believe that is equal to the number of Uptowners that have posted in the past year.  If Uptowners ever outnumber the World at the Uptowner, we may consider a name change.  These Uptowners handled themselves admirably.  Tools always said an Uptowner would never suvive the Uptowner, but these three proved him wrong.  I hypothesize that since they are relatively new to F3, they have not been sufficiently softened by the tickle fights that occur at the Skinny.  Let’s get Douille or Yankee out here and see what happens then.
    • It was agreed by all that the rock exercises were the best part of this workout.  #BurpeeLoveHate
    • No Mahatma today, so I believe it was Tool that took home the prize of WOD crusher.
    • Pay attention to what Abacus wears.  He gets it.
    • I did my best Cowbell impersonation and wore flip-flops to the workout.  Difference is that I worked out instead of drinking an umbrellaed libation and looking on.  Baby steps.  (If Shorty is reading this, this is where he says “I think you mean Cowbell steps.”)
    • 2 Rounds = 120 burpees which we all did correctly and can count toward the June ISI challenge of 10,000 merkins.

     

     

     

     

     

  • 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

  • The Great 8

    YHC was going to fall short by a tenth of a point in the ISI challenge for the month of May.  But yesterday YHC saw an opportunity to take the lead, but was careful not to taunt Shooter from the Northshore and chance getting crushed!  Those NS Pax are relentless!  YHC saw that Shooter was also Q’ing this morning, which meant a fartsack by yours truly was not acceptable.  Thanks for pushing me hard this month Shooter!

    YHC was happy to see 7 others post at Okwata, 7 men committed to improve.  There were three shovel flags planted and the clock showed 0530, which could only mean one thing…..brief disclaimer….and mosey…

    Mosey around the fountain, carioca left, then right, followed by butt kicks.  Circle up on the grassy area in front for:

    Warmup

    SSH IC x 31 – Hawgcycle gave an explanation of why he uses 31 at Pontiff, which is a tribute to the number 31 worn by the great Wally Pontiff who sadly died too young.  YHC has a different reason for the 31, and that is a reference to the ship I served on in the US Navy.  It was the USS Strerett CG-31.

    The Sterett was 547 feet long, with a compliment of 418 men.  I proudly served as part of her crew from December 1988 until April 1992.

    IW IC x 20
    Abe Vigodas IC x 10
    Michael Phelps (Hug Yourself) IC x 10
    Sun Gods IC x 20 (10 fwd, 10 back)

    Mosey to the barre for double shots with Jack Webb

    1 merkin followed by 2 air presses (double shots) in the people chair against the barre.
    2 merkin……..4 air presses
    3 merkin……..6 air presses
    you get the idea
    10 merkins……20 air presses

    Mosey to the House of Pain for Circuits
    Pair up, four stations
    Station 1 – Bear Crawl up levee and complete 5 merkins, run back down (timer)
    Station 2 – Squats (AMRAP)
    Station 3 – Step Ups (AMRAP)
    Station 4 – Pull Ups (AMRAP)
    Rinse and Repeat

    Mosey to a steep part of the levee for 11’s

    1 Squat Okwata side, run up and over, 10 Burpees opposite side
    2 Squat Okwata side, run up and over, 9 Burpees opposite side
    You get the idea – always adds up to 11
    10 Squats Okwata side, run up and over, 1 Burpees opposite side

    The Pax seemed let down that YHC did not invoke the DirtyMacDeuce this day, and especially because this caused them to miss out on the wonderful Catalina Wine Mixers. YHC can’t leave the Pax wanting, so…
    Catalina Wine Mixers IC x 10

    Mosey to the Flag for Mary

    Flutter Kicks IC x 20
    Hello Dolly IC x 20
    Dying Cock Roach IC x 20
    Penguins IC x 20
    LBC’s IC x 20

    COT
    Count off, Name-O-Rama, Announcements, Intentions, and Closed with a Prayer.

    Thanks for posting with me today.

    NMM
    Join us for the summer series next Wednesday night. Check your email and Group Me to find how to contribute as F3 is sponsoring. It’s going to be Epic!

     

    SYITG