F3 New Orleans

Tag: Baloo

  • Creating Some Steam

    After traveling for 2 weeks hitting AOs in Houston and Phoenix, I was looking forward to being back with my local brothers. After Saturday’s beat down, QIC was reviewing the sign up sheet and saw a need…..so on this balmy morning of gloom it’s time to create some steam!

    After disclaimer given – mosey off to warm up! Pax ran to the block pile each Pax grabbed two then headed to field and circled up:

    • Toe Touch and Hold 3 count x 10
    • Side lung left and right x 10
    • Peter Parkers x 10
    • Scorpion Kicks Right and Left x 10
    • With Block Overhead Press x 20
    • With Block Low Slow Toe Hoover hold 10 count x 10

    Pax separated into 4 groups then each group headed to starting point form a line; one arm bear crawl block drag across the field Left Arm Out then Right Arm Back – Aprox 4 yards each way.

    Next Same Groups lined up for relay – Pax 1 farmer carry 2 blocks across the field while Pax 2 bear crawled behind, Pax 3 farmer carry while Pax 4 bear crawled – swap rolls on the way back.

    Next relay same groups (now with penalty incurred by last place team) Pax 1&2 on one side Pax 3&4 on the other.  Pax 1 ran with block overhead to other end of field while all other Pax overhead pressed blocks, Pax 3 ran the opposite direction while others in group continued to press, then Pax 2 ran, then pax 4.  All ran with block overhead and others in group pressing.

    Next relay same run across the field – this time all in group curling

    Next relay same run across the field – this time all chest pressing

    Now groups 1&2 combined (group of 8) with 3&4 combined (group of 9) – one block each group with passed via Indian Plank across the field approx. 80 yards – team 1&2 losing team 5 burpees.

    Same teams switch sides – this time it was a photo finish – but team 1&2 redeemed themselves with 3&4 doing 7 burpees and 3 to 1&2 for the oh so close win!

    Return our blocks – Mosey back to the flag – 1 minute stretch!

    COT – F3 is a true brotherhood in that our spirit is carried over to all states and cities and I’m grateful to the ability to workout on the road.  It was nice to have Redeye from The Woodlands TX join us for the beatdown as I’ve gotten many with their group while on the road. 

    Thanks for the opportunity to lead!    

  • Mediocrity loves comfort

    On this beautiful day 35 years ago I was born, what better way to celebrate my birthday than with my fellow PAX for a beat down. The clock stuck 5:30am, I proceed with the disclaimer which included a quote that really got me thinking the previous night “Mediocrity loves comfort”.

    We started our traditional mosey to the field near the cinder blocks for a little Warm-up; within 30 seconds I heard “stop stop stop” I turned around and Shuffles was on the ground. Luckily we had Dr. Walleye with us this morning which he diagnosed him with a sprain instead of a break on the ankle. Shuffles hobbled back to the flag while we headed towards the field again. Warm-up included

    – SSH X 15 IC
    – Hill Billies X 15 IC
    – Self Love X 10 IC

    The Thang:

    Since the Danger Zone has cut into my rock city workouts I decided we would play with cinder blocks for the day. Going along with my quote the PAX were asked to get out of their comfort zone and do 5 extra reps of each exercise OYO after the cadence ended.

    – Curls X 15 IC
    – Shoulder Presses X 15 IC
    – Bus Driver X 15 IC
    – Flutter Kicks X 15 IC
    – Decline Merkins X 15 IC
    – Curls X 15 IC
    – Shoulder Presses X 15 IC
    – Kuch and Tool assisted with some exercises I forgot the name of
    – Decline Merkins X 15 IC
    – Bus Driver X 15 IC
    – others that I can not remember

    Once we completed our reps Dirty Dell thought it would be a swell idea to lunge walk back to drop our cinder blocks off so we did.

    Next Up:
    Run to NOMA where we partnered up. One partner sat on the wall and threw air punches while the other partner did 20 shoulder taps 2 = 1. At 6:10 with our shoulders on fire we headed back to the flag just in time for 6:15.

    We completed the COT, Intentions, and gave thanks to be able to get up and exercise this morning. Pleasure to Q – great way to start 35 off.

    –


  • Spartacus II…yet again

    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 and a lovely aroma).

    Published by RY – due to Amnesty’s technical difficulties. Clearly I need to post at Rock City – so many PAX I haven’t posted with yet!

    COP:

    -SSH x 20 IC

    -Mt Climbers x 20 IC

    -Arm Circles x 20 IC (10 ea. dir.)

    -J-Lo’s x 20 IC

    1st Round (1min exercise, 15sec rest, 10 exercises:

    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

    Rinse and Repeat for a total of two rounds.

    times is almost up…send your rock home.  Times up, mosey to the SF…

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

  • Foundry McDeuce

    13 men arrived at the Foundry on a really beautiful May morning. Clear skies, cool, sun rising. Days like this really make you appreciate the beauty in the world, and make getting out of bed worth it. Enjoy it while it lasts fellas, because the heat is coming. A disclaimer and off we go.

    We mosey to the track for the warm-up COP: SSH x 20 IC, IW x 20 IC, Windmills x 10 IC, Arm Circles 10 forward 10 backward IC, J-Lo’s x 10 IC, Mountain Climbers x 10 IC.

    We stayed at the track for a Dirty McDeuce. 3 exercises with a 12 count (1 arm, 1 leg, 1 core), then a 400m lap around the track.

    • Round 1: Merkins, Squats, LBC’s
    • Round 2: Right leg cross-over Merkins, Side Lunges, Flutter Kicks
    • Round 3: Left leg cross-over Merkins, Jump Lunges, Hello Dolly
    • Round 4: Teepee Merkins, Monkey Humpers, American Hammer

    Next we moseyed to the Foundry, stopping at each Light post for 5 Merkins. At the Foundry, 4 stations for circuit work.

    • Round 1: Body Rows, Step-ups, Pull-ups, 15 WWII sit ups (the count)
    • Round 2: Body Rows, Dips, Hanging knee ups, 20 Squats (the count)

    We mosey back to the track for a 200m sprint, then mosey on to the flag for count-off, name-o-rama, announcements, intentions, and a prayer. Days like this are really what it’s all about. A beautiful crisp day spect with friends trying to make ourselves better. Thank you guys.

    Walleye

  • Jazz fest stomp

    Im over a week late so apologies if I missed anyone or got their name wrong. We mixed it up this morning. We stayed together for the most part for the first half and had some jazz fest artists’ music playing in the background. After disclaimer, we did some quick active stretching. Then it was a “blue” Indian run to where esplanade ends (or begins depending on how you look at it). We circled up and did a few more exercises then it was all out sprint down esplanade to dog park across from Santa Fe restaurant. From there we cut over toward the fairgrounds mixing in some exercises with sprints until the entrance to the jazz fest. It was on your own back to the flag following the same way we came. About 5.0k distance covered in honor of the 50th fest. A little bit of time for some stretching then the circle up for name o Rama, intentions, and announcements. Fun work out this am. Thanks screwtop for the pic.

  • These are a few of my favorite things

    14 Pax including 1 FNG posted in the gloom at City Park next to the imaginary flag.

    The QIC (YHC) was commemorating a belated birthday Q (first Q in over a year), and thought it would be fun to do a few of his favorite things. But first, a quick mosey to the grassy neutral ground for a little warm-up COP.

    • SSH – in cadence x 20
    • Hillbillies – in cadence x 15
    • Self Love – ic x 10
    • Merkins – ic x 10
    • Slow Windmills – ic x 10 (or was it 15?)
    • 10 Burpees on your own

    Then the Pax followed a slightly lost Q to “the Refinery” – a bit farther away than YHC remembered for some simple exercises in groups.

    • Burpess x 10 for the count
    • jump the snake
    • pull ups
    • dips
    • knee ups

    And with all that out of the way, the fun was about to begin. Mosey over to the big grassy area next to the water – it was nicely lit by the construction lights at the Children’s Museum. Pax put on a show for the construction fellas.

    First: Tabata!! (20 seconds on, 10 seconds off x 8)
    Exercises: mountain climbers, burpees, squat jumps, lunges, and repeat.

    Now that the PAX was nicely lathered up, some more fun was to come: Animal movements! Out about 10 yards and back, 5 burpees then the next movement.
    Movements: bear crawl, frog jumps, crab walk, shoulder rolls (followed by dizzy burpees)

    There was some mumble chatter about this time, especially about prickers and dizziness. YHC was having a blast.

    On to the climax of the morning – mosey to the track for … 1000 meters of Hades!!
    Run/sprint 400m, walk 100m
    Run/sprint 200m, walk 100m
    Spring 100m, walk 100m

    By now, we had run out of time for anything besides the short mosey back to the imaginary flag and the COT where we named SlowJo.

    Happy birthday to me.

  • Reading emails…

    YHC is not always on the forefront of technology.  Frankly, for all its so-called convenience, it makes us slaves to drudgery and loses the connections that count.  Some call it old, but remember it could be #Respect.  Anyway, thanks to the SkyQ, around 5am this morning, YHC read Reluctant Yankee’s weekly missive to learn that he was to Q at Rock City.  So off to Metry and a flag.  With a goodly showing in the Gloom, the PAX was off after a Disclaimer.

    Warm Up COP:

    • Imperial Squat Walkers x20IC
    • Abe Vigodas x20IC
    • Mountain Climbers x20IC
    • Merkins x20IC
    • Hillbillies

    The Thang

    With rocks, the PAX moseyed to the football field for a COP of 20 overhead lifts, 20 curls, 20 rows, and 20 squats, then a mosey around the track.  Rinse and repeat for 15 reps, then rinse and repeat for 10 reps, and finish with another 5 reps, each time with a mosey around the track.

    Circle of Mary

    • Russian Twist (with rock) x20IC
    • Bench Press (with rock) x20IC
    • Dying Cockroach x20IC
    • Penguin x20IC
    • LBC (with rock) x20IC
    • Flutter kick x20IC
    • Low plank 1 minute
    • J Lo x20IC

    Return the rocks and mosey back to the flag for a countoff, name-o-rama, name our FNG (#TClaps to Fast Tax for getting out his 2.0, who smoked it around the track), and thanks to SkyQ.  Glad I read my email, because I would have otherwise posted at The Skinny.  JV

  • With a little help from my friends…

    When Tool asked me if I wanted to Q the Muscleship the Thursday before, it brought to mind how far I’ve come since starting and that I could not have done without the support of my F3 friends. From Willie continuing to try to get me out here, from seeing Medulla’s transformation, from Tool literally giving me the shirt of his back, the support from my F3 brothers (including those who made sure to be there for my first Q) has made a profound impact on my life since starting a few months ago. Therefore, I took the opportunity to lead and after the disclaimer, we were on our way.

    Warmup

    • 20 SSHs
    • 20 Imperial Walkers
    • 20 Abe Vigodas
    • 20 Mountain Climbers
    • 30 Arm Circles (15 forward, 15 reverse)

    After warmups, we broke into pairs for a Dora of 100 Plank Jacks, 200 Alternating Lunges, and 300 LBCs. We then moseyed across the road to do Deconstructed Burpees (squats, followed by leg thrusts, then merkins, more leg thrusts, then squats). We did descending rounds of 10-8-6-4-2 with the Q receiving some help from his friend Hawg on cadence and a few extra squats for Q to get his cadence straight. Next, we pulled a page from an earlier Triple Shift workout and did Embrace the Suck – 6 SSHs, 6 Merkins, and 6 jump squats (clapping optional). We did three 3-minutes rounds with 1-minute rest. The PAX them moseyed back to the starting spot for some Mary with the PAX taking turns calling out exercises. We finished with announcements and intentions. Thank you to all for your support since I’ve started this journey and for giving me the opportunity to lead.

  • Walk it like a duck

    12 PAX posted up this morning at the Foundry.  At 5:30am I gave the disclaimer and we were on our way to the track for a little warm-up.  At the track we did:

    High Knees
    Butt Kicks
    Karaoke Left side
    Karaoke Right side

    We then proceeded for a warm up run around the track. We stopped at the back part of the track for some more warm-ups:
    SSH X 25 – IC
    Self Love – X 15 IC
    Low Slow Squats – X 15 IC
    Jump Lunges – X 15 OYO

    We then moseyed on over to the Foundry where we split to 4 groups.  

    Group 1 – Timer – Duck walk to the water fountain and then sprint back- thanks Triple Shift for sending the animal exercise video yesterday to the group; the PAX really enjoyed doing this.
    Group 2 – leg lifts with a partner (not sure what this is called- it burns the hell out of your core though)
    Group 3 – Jump overs on the squiggly line
    Group 4 – Pull-ups
    Rinse and repeat for 2 circuits. 

    Quick mosey to the NOMA wall. Where we partnered up. One partner sat on the wall while the other partner is the timer doing shoulder taps- 1 is 2 —- Da Parish quickly corrected my count to 2 is 1 (newbie screw-up on my part). My initial plan was to do this for about 4 mins, however Da Parish enjoyed this so much we decided to go for 8 mins. Followed up by 10 decline merkins on the curb.

    Quick mosey to the Fountain for:
    Incline Merkins X 10 OYO then run to the stairs to Bunny Hop up the stairs with 5 burpees at the top. Bunny hop down.

    At this point we had about 4mins to get to the flag; I didn’t realize how far out we were……we came in 2 mins over schedule. Sorry about that PAX.

    We welcomed a new FNG – Breadsticks.  We finished off with COT and prayed for Patience. It was an Honor to lead this group.

  • Let’s Grow This Thing!

    So, when YHC arrived at the Mothership he was wondering how many PAX would show up as the Northshore was hosting their Convergence and 3 yr. anniversary.  Congrats Northshore PAX!  Happy to hear there was a strong contingent of Southshore PAX to help you celebrate.  With that, I was quite surprised to see 10+ PAX upon my arrival at the Flag.  This quickly grew to 20+ PAX.  Many new faces amongst the group.  As I said the disclaimer, I asked if there were any new guys to F3.  Four men yelled out. Nice job PAX on the EHing.  And we are off!

    Mosey to Great Lawn for Warm Up:

    Line up in single line.  All exercises into Q yells Halt

    • Walking Soldiers
    • High Knees
    • Butt Kicks
    • Carioca
    • Defensive Slides

    Circle up for additional warm-up:

    • Forward Arm Circles I/C X20
    • Reverse Arm Circles I/C X20
    • Imperial Walkers I/C X20

    Mosey to Blocks for:

    Block Work-Out

    • Curls I/C X20
    • Military Presses I/C X20
    • Rows I/C X20
    • Alternating Merkins with one hand on Block I/C X20
    • Chest Press on Six I/C X20
    • Flutter Kicks Holding Block Up I/C X20

    Indian Run to Practice Track for Dirty McDeuce

    1st Set

    • Merkins
    • Monkey Humpers
    • Crunchy Frogs  

    1 Lap around the track

    2nd Set

    • Diamond Merkins
    • Jump Squats
    • Hello Dollys

    1 Lap around the track

    3rd Set

    • Staggered Right Merkins (Right Foot over Left Foot, Thanks Peppah!)
    • Lunges
    • Real Freddie Mercurys

    1 Lap around the track

    4th Set

    • Staggered Left Merkins (Left Foot over Right Foot)
    • Copperhead Squats
    • LBC’s

    1 Lap around the track

    All of the above exercises done in I/C X12

    Mosey Back to Peristyle for short series of stretches

    Count-off, Name-o-rama (4 FNG’s Baloo for Jungle Book Character, Dancing Queen because he tried to name himself and he’s a swing dancer, swinger?, UnBelizeable because he is from Belize and is 60+ and killed the workout, Gideon because birth name is Ben Bible, need I say more), Announcements and Prayer

    Thanks for the honor of letting me lead.  As I looked around the CoT, YHC saw many new faces not just FNG’s.  This is a testament to all the PAX who are sharing this gift called F3. 

    LET’S GROW THIS THING!