F3 New Orleans

Tag: Abacus

  • To your left, no my left….Get Some!

    From the start (a bit of humility and learning) set in for the QIC as 16 men gathered and heard the disclaimer by none other than Craig…..Oh wait a minute a.k.a. Mahatma-Ice.  So it begins –

    DISCLAIMER

    Mosey to towards the big field for warm up – while listing to chirping complaints that “running” is only supposed to on certain F3 workout days.

    Warm up

    SSH x 30

    Seal Jacks x 25

    Down to your 6 – no stand up (to moans from the Pax primarily Rudy and FracSac, as if the extra effort was going to cause a little more sweat).

    Once back up Hillbilly x 15

    ISW x 10

    Austin Butt Kickers (again communication break down as to left arm out, “what leg” back.  QIC may be better at demonstrating the exercise, it finally begins) x 20

    Dive Bombers x 5 (4 cnt)

    Bicycle Kicks x  20

    Now for the reason we all got up and came out this morning… The Thang-

    1st Field Event:

    2 man team – 100 Burpees total split “evenly” between them.  (1) did Burpees will the other went out 2 tree distances doing Bear Crawl then back doing Kongs – Switch the effort.  I think most got a shot at doing the out and back twice.  I teamed with Frac, he was determined to add in additional Burpees thinking I might have gotten more than him (I’ve come to learn, he likes them!)  Can’t speak for any other teams.

    2nd Field Event:

    Pax broken up into 4 teams of 4 –

    ZigZag Squat Run; Indian Style (with some kind of audible to note that Pax member completed their run and next Pax to go).  Distance 4 trees with the entire team to sprint back. QIC noted after the start of this “thang” that the losing team had to complete 5 Burpees (TripleShift’s team lost – complaints about brotherhood so all teams gave the 5).

    3rd Field Event:

    2 teams of 8 –

    Body Tent Low Crawl – Distance 5 trees (Again complaining from the field that there was some kind of “big” brother rules as to the line of completion for everyone to sprint back) so again PAX all participated in Burpees

    4th Field Event – Back to 4 teams of 4

    Low Crawl – Frog Hop – Low Crawl – Frog Hop….. Distance 4 trees.  (Bit of a communication break down but PAX figured it out and the event was completed)  Can’t recall the losers but I think the understanding was we all shared in the Burpees.

    5th Field Event – Pax back to 2 teams of 8

    Plank Body Hurdles (Indian Run) – losing team busted butt to make it close but circled up to start Burbees – somehow the brotherhood of sharing the pain was now gone with the other team heading off to get water…..Rudy called them out and most jumped in grinded out a few.

    Slow mosey towards fountain –

    Pax circled the Fountain with QIC wanting to create 8 2 man teams – seemed easy enough….”look to your left and that’s your teammate; well my left!  QIC learned a lesson as to using a count off to establish PAX position then match 1&2…… (this will be used next time for sure).  Now add in that we pissed off the legal training crew, encroaching on their space – we only needed a small section but this might be why women aren’t mixed in with F3 groups, they pick up their stuff and stormed off, clearing the area.  (When Qing in future, I’ll be more sensitive).

    1st Fountain Team AMRP

    While one member did box jumps the other hopped 1st set of steps then 2 Burpees at landing area then hopped as many steps at a time until reaching the top landing 3 Burpees, run back – SWITCH  x 2

    2nd Fountain AMRP

    Same team effort as above except Shoulder Taps 1st, then Durkins while teammate hops the steps and does Burpees.

    With about 7 minutes to go – Mosey back towards the flag – TripleShift was pushing the pace so we had enough time to detour to the big field for some last minute Mary-

    LBC x 20 (4cnt)

    Scuba kicks (Flutter Kicks) x 20 (4cnt)

    WWII – Sit ups x 4 (4cnt)

    Pax member reminded (actually it might have been a complaint) that QIC had passed the 7:30 mark so the fun had to end with a quick mosey back to the flag.

    COP, announcements, no intentions – closing prayer.

    Gents thank you for the opportunity to lead (and learn) today.  No doubt God gives us the blessing of the present to be embrace and enjoy.  I’m want to give a shout out to 2-Utes for getting me involved with F3!

     

     

  • Oops, it’s me again.

    It’s been gloomy this week.  A good resbit before the Turkish steam bath that is soon to arrive.  QHC sees a lonely silhouette of a PAX ready to go.  It’s Hand-Grenada, our FNG from Monday gratis Walleye.  He’s nervously peering into the chasm for the pumping station into Pontiff.  It’s scary business.  But not nearly as scary as when QHC asked who’s today’s Q and was told he was!  Actually, that doesn’t frighten QHC any more.  I just hope my on-the-cuff DownPainMents aren’t too dull, whiskey-dick-ish (TClaps to Tool for the vocab drills) or repetitive.  So with an opportunity for a real Disclaimer (because a professional trainer would know he’s up), the PAX is off–for a distance of about twelve feet.

    COP1:

    • SSHs ICx20
    • Inchworm (gratis YSR at the Birdcage this week) ICx10
    • Moroccan Casbah (gratis The Rev from about a year ago or so) [squat while twisting arms] ICx20
    • Mountain Climbers ICx20

    The PAX gets two rocks: big and bigger for COP2:

    • Overhead press ICx20
    • Curls ICx20
    • Nape scratchers (tricep lifts) ICx20
    • Rows ICx20
    • Bench press on our 6s ICx20
    • Low slow squats ICx20

    Rinse and repeat, but with ICx15 (and regular squats instead of LSS); rinse and repeat again, but with ICx10 (again regular squats instead of LLS); then rinse and repeat again–kinda:

    • Overhead press ICx5 (but real slow, 20 count, for #5)
    • Curls ICx5
    • Nape scratchers ICxG (but real slow, 20 count, for #5)
    • Rows ICx5
    • Bench press ICx5 (hold last for 20 count)
    • Low slow squats (for a total of 25 LLS and 25 regular squats) ICx5

    Time for some relaxing at the wall:

    • People’s chair for a long-ass time, with overheads ICx10 and curls ICx10 and sitting some more
    • Rest oh so briefly
    • People’s chair again for not at long: overheads ICx10, curls ICx10, hold rock out 30 seconds.

    Mosey back (10 feet) for Circle of Mary:

    • Flutter kicks with rocks ICx20
    • LBTs ICx20
    • Hello Dollys with rocks ICx20
    • Penguins ICx20
    • Rosalitas with rocks ICx20
    • WWII situps ICx20
    • Russian twists with rocks ICx20
    • LCBs with rocks ICx20

    And it’s 6:15.  Countoff, Name-o-Rama, Shout Outs and closing prayer from HVAC.  Tclaps to Hand-Grenada for two posts in his first week.  Jingle Vader

  • The 40, Part 4

    Its Okwata Time. That means its Levee time. 40 times.

    11 PAX gathered around the shovel flag this morning in the dark gloom. Alas, no glorious sunrise over the waters of Okwata. The PAX will have to wait several weeks for the morning light to appear during the workouts again. Until then, just gloomy gloom. The PAX welcomed the visitor – Schottenheimer from Cleveland. Thanks for coming out to join us!

    At 5:30, YHC pronounced the disclaimer and so we began.

    First, Mosey 10 yards to the flag (from all the way across the sidewalk). Circle up for warmup, sprinkled with mumble chatter.

    • SSH x25
    • Abe Vigoda x10
    • IW x25

    Then off to the base of the Levee.

    By now, the PAX know the drill.  10 exercises.  4 Sets of each exercise.  10 reps per set.  Back and forth over the Levee for each set.  That equals (do the math….) 40 trips over the levee.

    1. Cross Fit Merkins: Oh, the grass is cold.  And wet.
    2. Box Cutters: Out-Up-In-Down half the time, Up-Out-Down-In the other half.  Shorty finally realizes there’s a difference.
    3. 4-Count Lunges: Triple Shift appears to have mixed signals and went for the 20 reps of 4 count lunges.
    4. Derkins: a new wrinkle – stop half-way down the levee for the exercise.  Slip and Slide trying to stop
    5. Dying Cockroach: Frac rightly points out that Roaches crawl, forcing a clarification from YHC that we were doing the Dying variety.  On our backs.
    6. Bobby Hurley: OK, YHC certainly felt this when running up the hill.
    7. Irkins: stop half-way up the levee for the exercise.
    8. Monkey Humpers: I thought the Bobby Hurley burned….
    9. Hello Dolly: I think that just maybe I saw Mahatma break a sweat.
    10. Burpees: The crowning glory, as Tool was lamenting the lack of burpees in the workout.

    Finished up at 6:08.  We are getting better at this.  That meant we had time for more!  Quadrophelia!  Up to the top of the levee, so we can run forwards-down and backwards-up (i.e., always look to the lake) for 4 minutes.

    Back to the flag with a minute to spare.  Time for LBC x40.

    Finish up with Count-off and Name-o-rama.  Intentions, then close with prayers.  Psalm 40, a song of praise.

    I waited patiently for the Lord;
        he turned to me and heard my cry.
    He lifted me out of the slimy pit,
        out of the mud and mire;
    he set my feet on a rock
        and gave me a firm place to stand.
    He put a new song in my mouth,
        a hymn of praise to our God.
    Many will see and fear the Lord
        and put their trust in him.

    Thanks for letting me lead!

  • Rudy’s back

    Pro Bowl crew on a unusually brisk Wed morning…

    This is F3 blah, blah, blah…

    Warm up:

    SSHX28/ACX20(10&10)/Peter ParkerX20/Parker PeterX20/Abe G.X10/IWX20

    Mosey to nearest bench at R. Mall

    The Thang:

    Stand on bench, right leg to ground, up, left leg to ground…starting at 1 each leg then increasing by 1…to 10 benches/10 reps each leg.

    After 10th bench run to Fountain(NOMA) for: DipsX30/I MerksX20/DerkinsX10…run to first bench on opposite side of R. Mall.

    Step ups starting at first bench, 1 right & 1 left, increasing by 1 at each bench…up to 10 each leg.

    A few LBC’s while we wait for the Pax…

    Back to first bench: Dips – 2 at first bench, increasing by 2 at the next bench…10 benches/20 Dips.

    Run across to other side of R. Mall…

    First bench – 2 Inc. Merks, increasing by 2 at the next bench…10 benches/20 Inc. Merks.

    LBC’sX35

    CO, NameO, Announc., Intentions, Prayer…few stayed to complete the day’s AMRAP challenge.

  • Man, the weather was great this morning!

    This weekend was hopefully a start to why many of live here in the south,  the heat has not arrived and the cold is on the way out.  And In New Orleans,  spring time means the start of festival season and all things outdoors including Saturday  F3 workouts where the “Gloom” term may very well be omitted.  “Roll down the windows, pull down the top,  crank up the Beach Boys and don’t let the musics stop,  we were born to rock…..”  well not quite southern California but enough to pull in a good crowd Saturday morning for F3 New Orleans.

    Here is how it actually went:

    Quick disclaimer and off to mosey to museum area.  I had my doubts last night the way my lower back felt from Hawg’s Friday morning Rock City with squat jumps and rocks and the ISI challenge of the day.  However we all persevere.

    Warm ups

    (25) IW

    (20) Windmills

    (30) Arm circles

    (26) peter parkers

    (31) SSH I think…

    First activity

    Over to the field to measure against the trees:

    Bear crawl to first,  (10) squat jumps (w.o a rock today)

    Lump walk to 2nd tree, (15) monkey Humpers

    Repeat (3) more times for a total (8) trees

    That was a leg focus,  with a bit of mumble chatter…

    Second Activity

    Over to Fountain:

    (8) Decline mercan

    (8) dips

    (8) Incline mercan

    Repeat another time

    That was a upper body focus

    Mosey over to Foundry for timer base work outs

    Break into (2) groups:

    1 runs an Indian run as primary timer

    Other works (6) stations —  (10) burps (secondary timer), pull ups, dips, step ups, leg pulls while hanging

    Repeated Twice till 7:15

    Back to Peristyle for Mary

    (25) IBCs

    2:00 of plank hold

    (20) flutter kicks

    (25) J LOs

    1:30 of Shoulder taps

    (20) Hello Dollys

    Enough….

    Back to COT for names, FNG naming, Announcements, Prayer requests and Prayer of thanks.

    Thanks for the opportunity to lead.

    PS.  — My apologies for those I missed in PAX below,  let me know my misses and I will update.

     

     

  • RED Friday – Captain Dan Whitten

    This RED Friday Workout was in honor of Captain Dan Whitten.

    Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

    Warm-up:’

    Imperial Walkers x 10

    Then YHC turned it over to Abacus to complete the warm-up:

    SSH x 20; Windmills x 20; Low Slow Squats x 20; Arm Circles x 15 forward x 15 back

    The Thang:

    22 Kettlebell swings; 22 box jumps; 400 meter run; 22 burpees; 22 Squat Thrusters.

    Do as many rounds of the above as possible in 30 minutes.

    Moleskin

    • Great work today.  Everyone finished at least 3 rounds.  Mahatma was a beast, completing four rounds in honor of a friend with very serious health issues.
    • Kobains for the box jumps on the wall.  Not the safest exercise.
    • Great job by Abacus leading the workout. Come support him next Friday for his VQ.

     

  • Friday windup

    Hawg sent around a text the night before that there was no Q for the morning Post.  QHC stepped up to the plate two weeks ago and didn’t want to hog the honor, but wondered who would do so.  As YHC meandered over to the AO, he saw a familiar silhouette moseying his way: HVAC.  Just the two of us?  We’d split.  As we started, Abacus joined in, as Rudy lapped up a few times for his marathon training.  TClaps to anyone who runs or trains for marathons: those are not meant for normal humans.

    Anyway, HVAC started off with a bang–as usual.  I used to think Hawgcycle was the King of no pauses.  But then there was HVAC.  Keep us pushed to the max.  If I remember, the first COP was something like:

    • SSHs 20xIC
    • Windmills 20xIC
    • One-two-threes (touch toes, then hips and praise Jesus) 20xIC
    • Peter Parkers
    • Mountain Climbers
    • Bicycles (legs circling with hips high in the air)
    • Russian twists
    • Something else evil and fast
    • more Bicycles
    • Something else evil and fast
    • Evil yoga stretches: warriors, etc.

    Then a handoff to YHC, so we mosey to the nearby fence for a People’s Chair for about a minute OR SO.  Mosey to the rock pile to pick up rocks not SO big.

    • Overhead press 20xIC
    • Curls 20xIC
    • Tricep lifts behind the head 20xIC
    • Deadlifts 20xIC
    • Squats 20xIC

    Rinse and repeat with 15xIC, then with 10xIC and finally with 5xIC.  Mosey back to the fence with our rocks for some more People’s Chair.  About half of minute and then overhead presses 10xIC and then curls 10xIC and a short cool off for maybe another 15 seconds.  Mosey back for a Circle of Mary burdened:

    • Russian twists with rocks 20xIC
    • Flutter kicks with rocks 20xIC
    • Hello Dollys with rocks 20xIC
    • Penguins 20xIC
    • Slow, slow merkins 10xIC

    And as the PAX circled up for a countoff and name-o-rama, Rudy joined us with his sweaty self (no bleeding nipples yet; that was the next morning).  COT for all that is good.

    Jingle Vader

  • Spartacus II – Wet n Wild

    The rain stopped just in time for 7 men to work, grow and sharpen the iron.

    DISCLAIMER, let’s mosey…Grab a rock, medium, one you won’t drop on your head…Let’s mosey to the shelter (cuz it has benches).

    COP:

    -SSH x 30 IC

    -Mt Climbers x 30 IC

    -Arm Circles x 30 IC (15 ea. dir.)

    -IW x 30 IC

    1. Bulgarian Split Lunge (30 sec/ea leg)
    2. Shoulder Press
    3. Goblet Squat
    4. T-pushup
    5. Alternating Step-up w/rock
    6. Squat Press
    7. Side Lunge with Touch (Elf on the Shelf)
    8. Merkins
    9. Lunge and Rotation
    10. Elevated Wife Pleasers (Rudy, stop looking…)

    Rinse and Repeat for a total of two rounds.

    times up…send your rock home and mosey to the SF.

    Countoff, namerama, announcements, and a prayer.  It was an honor to lead.  SYITG…

  • Rock around the track

    I arrived unusually early today (5 minutes) to get in a good stretch, and I was greeted with Bogey on his way out. Bogey, the QIC, got an email at 5:20am that his 9:30am flight got bumped up to 8:00am! So Bogey passed the Q, and his beat down plan, on to me. Not because I was qualified or talented, surely not, but because I was the first one there. Hawg arrived next, fresh off his 50K mountain run. That’s right folks, a 31-mile run up and down the hills of Arkansas. It only took him 7 hours 10 minutes to complete. (GASP!) The only thing I can do for 7 hours in a row is sleep. Congrats and Kudos, Hawg. A few more sauntered in, the usually disclaimer, and off we go.

    Throughout our gloomy beat down in the fog, Rudy ran laps around Pontiff in marathon preparation.

    We moseyed to the usual starting spot. Hawg took the lead for the warm-up COP.
    SSH x 30 IC
    Merkins x 15 IC
    IW x 20 IC
    J-Lo’s x 20 IC
    Low slow squats x 15 IC
    Arm circles x 10 forward, 10 backward IC
    Windmills x 10 IC

    Next, grab a rock and mosey to the track. Begin the Bogey beat-down.
    Run with rock 100 yards, leave the rock, and run 100 yards back to the starting point.
    8-count-body-builers x 20
    Run to rock, carry next 100 yards, leave the rock, and run 200 yards back to the starting point.
    8-count-body-builders x 15
    Run to rock, carry next 100 yards, leave the rock, and run 300 yards back to the starting point.
    8-count-body-builers x 10
    Run to rock, carry next 100 yards, leave the rock, and run 400 yards back to the starting point.
    8-count-body-builers x 5

    Circle up for more rock.
    Rock shoulder press x 10 IC
    Rock biceps curls x 10 IC
    Rock rows x 10 IC
    Rock squats x 10 IC
    Rock chest press x 10 IC
    Rock flutter kicks x 20 IC
    Rock shoulder press x 10 IC
    Rock biceps curls x 10 IC
    Rock rows x 10 IC

    Mosey back to the flag. Rudy joined us after his run. Count off, name-o-rama, announcements, special intections, and a prayer. We tried to do your proud Bogey!

    Walleye

  • Endymion Mambo #3

    Despite a likely chance of rain in the forecast, 14 PAX made their way to The Mothership for the annual Endymion Mambo workout.  Skies were clear which allowed YHC to stick to the weinke and not resort to plan B.  The usual pleasantries exchanged, including a shout out to Fracsac for procuring a new shovel flag w/the official F3 flag…now we’re legit!  Here’s what we did:

    Carpi lap around The Great Lawn then mosey to The Peristyle for some Mardi Gras music and festive warmup with a theme to be figured out as we go:

    • Copperhead Squats x20
    • Arm Circle x20
    • Rosalitas x20
    • Nolan Ryans x10R x10L
    • Imperial Walkers x20
    • V-ups x20
    • Abe Vigodas x10
    • Low Country Crab x20
    • Tempo Merkins x15
    • Imperial Squat Walkers x15 (at this point JV and Yankee had the “Carnival Time” theme figured out)
    • Mountain Climbers x20
    • Elbow Plank x1min while jamming to Carnival Time

    Mosey towards City Park Ave. with a pit stop for a 40yd bear crawl.  From there, we embarked on a 1/2 mile run along the Orleans Ave parade route past Carrollton Ave, then plank on the neutral ground and wait for the six.  Here we circled up for a COP with some Mardi Gras favorites playing the whole time.

    • Tempo Merkin x20
    • American Hammer x20
    • Peter Parker x20
    • LBT x20
    • Tempo Merkin x15

    Time to head back down Orleans Ave and reconvene near City Park Ave where we started the run.  This stretch is always festive and typically involves a bunch on onlookers wondering why the hell we are out doing what we do.  T-claps to those who pushed hard at the front of the PAX.  Double T-claps to Garbrielle for sweeping the six.  From there, a short mosey over to the float staging area near Marconi Ave.  Here’s what went down there:

    Crowd Pleaser Ladder – starting with (1) Groiner and (1) Merkin at the first float, then run to second for 2:2, then third float 3:3, ….up to seventh float for 7:7.  Here we crossed paths with a another run group (Move Ya Brass?) out there starting the day off right too.

    Mosey over to the light pole for:  Lunge Walk to first pole, 5 Burpees, Lunge to second, 5 Burpees, Lunge to third, 5 Burpees, plank and wait.

    The home stretch included a mosey OYO to the Peristyle benches where we enjoyed the following:

    • Dips x15
    • RL Step Ups x20
    • LL Step Ups x20
    • Dips x20

    Then circling up under the Peristyle to bring it home:

    • Penguins x20
    • Wife Pleasers x20
    • Mardi Gras Mambo Plank-jack-a-thon (hold high plank for entire Mardi Gras Mambo song, with plank jack for every “Mambo” and merkin for every “down in New Orleans”).  This lasted 2:12 and was a doosey…in the past we did this early in the workout and it was a bit more palatable.
    • Hip Flexers x30sec ea side to help stretch it out.

    Capped off the morning with a COT.  The running, cadence counts, and planks had YHC was a bit woosey by this point so don’t recall much of the details other than praying for a safe Mardi Gras season and some special intentions.  A few PAX stuck around for more F2 at the usual coffee depot.

    Thanks to those who posted despite the threat of rainy weather.  Also, t-claps to those who still posted after late night parade festivities hours earlier.  Also, for those tracking RRR mileage, one report was that we covered 2.6 miles and another had it at 3.5.  I’m leaning more to the 2.6.

    Always great to lead.  Happy Mardi Gras to all!

    Tool