F3 New Orleans

Tag: Birthday Q

  • Respect at The Great Lawn

    Something has been going on in the last couple months that just doesn’t seem right.  I haven’t had proper care for much longer than that, but at least I have good company every week, that is until sometime mid-March.  You see, there is this awesome group of Men that make me feel like I have purpose.  They don’t just sit on me or leave trash all over me.  They really care.  Not like that so called “groundskeeper” that doesn’t know anything about grass.  I’m only about 10 years old, so I’m still trying to figure things out.    

    I’m sorry, let me introduce myself!  I’m the Great Lawn, and I was shown some serious Respect this last Saturday, 16 May.  It’s been rare to see these fine Men gather here as of late, except for F3 Fest, which was a total blast by the way!  That guy Tool really knows how to throw a party….

    The one they call Fracsac gave a disclaimer, had the men count off and remember the numbers, and then brought all 12 Men to my domain Saturday morning in what he referred to as a Phase 1 celebration.  I guess that means F3 is back, which is awesome.  I missed these Men.  Well most of them anyways.  I try not to play favorites, but have you met that Rudy guy?  But I digress……

    There was a warmup:

    • SSH IC x 50 – wait a minute….Why more than 31?  I’m confused
    • IW x 20 IC
    • GG IC x 10
    • AC IC x 20
    • PP IC x 20

    Then they moseyed to one side of me for the first Routine:

    Blimps – Starting on one side, do an exercise, run to the other side of me, do the next exercise, then run back.  You get it, right?

    • Burpees x 10
    • Lunges x 10
    • IW x 15
    • ‘mericans x 20
    • Plank Jacks x 25
    • Squats x 30

    Then he had then split up by even and odd numbers, using the count off from the disclaimer.  It was a real disaster, but so was the Routine:

    Start at each corner…..it was so bad, we’ll just say they did Burpees x 10, and 8 count body builders IC x 10.  Probably something else too, but we just need to get past this one.  I thought this Q was educated……

    Mosey back to one of the corners for next Awesome Routine:

    DirtyMacDeuce!

    Round 1

    • ‘mericans x 12
    • Squats x 12
    • Bigboi situps x 12
    • Run a lap around me

    Round 2

    • Shoulder Taps x 12
    • LBC’s x 12
    • Lunges x 12
    • Run a lap around me

    Round 3

    • Floyd Mayweathers x 12
    • Bonnie Blairs x 12
    • Freddie Mercury x 12
    • Run a lap

    Round 4

    • Cataline wine mixers x 12
    • Jump squats x 12
    • LBT’s x 12
    • Run a lap

    The next Routine was a test of mental fortitude:

    Spoiler alert, it didn’t go well

    The Q would ask for 2 numbers from the pax.  One was for the number of SSH IC, the other was for SSH in silence, ending in unison with the Q.  A failure would result in a penalty.

    After 4 rounds of 10 penalty burpees, the Q called it.  But on the bright side, the Pax got to do 40 more burpees!  Good times!

    Finished with some Mary.

    Ended with a COT

    I overheard some new Respect from the Pax, apparently the one they call Fracsac turned 50!  Wow, how did that happen?

    That must have been a real downer to turn 50 during a pandemic.  As it turns out, that guy had a pretty awesome day.  After enjoying some coffeteria at the re-opened Café Navarre, several of the Pax surprised him with a drive by birthday and visit!  What an awesome organization F3 is!  I wish I could get up and join them.  Maybe someone will put some good grass on me……

    SYITG

    Coffeteria at Cafe Navarre
    Birthday Drive By
    Birthday Ride By
    Awesome F2 Surprise

  • R-E-S-P-E-C-T

    All YHC is asking for is a little RESPECT.  Is that too much to ask for?  YHC woke up this morning excited to start the big day with a Birthday Q – looking forward to hearing the chorus of “Respect” from the PAX in the COT.  But before he could hear that, he first had to guide the PAX through the workout.

    YHC arrived early to enjoy the gorious cool morning – 85 degrees, 90% humidity, and a hint of a breeze.  Fall must be just around the corner.  86 was already present and waiting, one of the perks of a new baby must be the built-in random timed alarm clock.  Slowly, the 18 more PAX (including 2 FNG and even a Shorty) arrived to enjoy the glorious cool morning.  5:30, YHC gave a brief overview of F3 and issued a disclaimer, trying to follow Hawg (or should I say – “No-Show-Hawg”) suggestions from Q school – reminding everyone to be careful, watch footing, watch road crossings and modify as necessary.  Then we’re off.

    COP #1: Mosey across St. Charles Ave to the grass in front of Tulane

    • SSH x50 (the PAX quickly, and correctly, guessed that “50” might be a count for many exercises)
    • Peter-Parker-Peter x50 (each leg is a 4 count: Knee to Same Elbow, Back, Knee to Other Elbow, Back)

    Much grumbling from PAX already.  That sure didn’t take long.

    COP #2: Mosey to Wolfpack Mountain.  2 lines to Indian Run to the top.  Circle up for Explanation and practice for “50 at the Zoo”.  50 total reps of 2 exercises, with animal crawls in between.

    • Giraffes x10 (thanks for the name Shorty!)  In F3 Lexicon, these are called Mike Tysons, but YHC needed an animal name for it.  4 count exercise in plank position: Count 1 to Horizontal Squat, Count 2 back to plank, Count 3 Murican Down, Count 4 back to plank
    • Bear Crawl Down: Down the ramp 25 yards
    • Monkey Jumpers x10 3 Count Monkey Humper, 4th Count is Squat Jump (“1 2 3 JUMP” = 1 rep)
    • Duck Walk Up: Up the ramp 25 yards

    Repeat for 50 total reps (3 sets of Giraffes, 2 sets of Monkey Jumpers).  Note: Monkey Jumpers followed by Duck Walks suck, in the good sense.  I expect that combination to make a return appearance.

    COP #3: Mosey down the stairs and onto the campus quad.  Split into 4 teams of 5 PAX for “50/50” exercise.  The game: which team is first to complete 50 50-yard sprints.  Team splits into 2 – 2 go to the far end of the quad (50 yards away), 3 stay at starting line.  PAX on the far end are always doing LBC.  PAX on the near end are always doing Lunges.  1 PAX sprints across the squad, takes his place doing the exercise while a PAX that was at that end sprints back to the other side.  Rinse, Repeat.  Sprint.  Lunge.  LBC.  Sprint some more.  First team to complete 50 sprints wins.

    Team #3 led by Seaman pulled out the victory.  I know Neon and Highlights were there too, but sorry – I can’t remember the others.  Team #3 got to watch while Teams 1, 2 and 4 each did 5 burpees.

    COP #4: Mosey to a circle in front of a Loyola building.  YHC hadn’t been there on a Friday am before, but had noticed the convenient collection of stone benches – great for jumps and dips!  PAX partner up, 10 teams.  This one called “Dora 60s”, looking forward to the “Respect-Respect” milestone now out in front of YHC.

    • PAX 1: 10 Box Jumps
    • PAX 2: Dips AMRAP
    • Flapjack (apparently, Uptowners were unfamiliar with that term.  YHC tried patiently to explain it)
    • Repeat for a total of 60 Box Jumps (30 for each PAX)

    Teams count total Dips.  86 and Hasselhoff won with a total of 153 dips completed.  Enjoy your door prizes!

    COP #5: Mosey to the softest grass in town (or so the Uptowners think).  Circle up for

    • LBC x48 (age at which YHC started working out with F3)
    • Burpees x50 (10 Burpees per minute for 5 minutes).  This is a sucky way to close a workout, and really kind of a jerk move by the Q.  But it was a thoughtfully planned, and well executed jerk move by the Q.

     

    Mosey back to the Flag.  Finish up with count-off, and name-o-rama (YHC was disappointed at the grumbling when he announced his age – he expected much more cheerful screams of “Respect”!).  Named out 2 FNGs – welcome to F3 Highlights and Nemo!  Finished up with a prayer of thanksgiving, and St. Ignatius Prayer for Generosity.

    All: Thank you for letting me lead.  Bogey and Heisenburg: Thank you for introducing me to F3 2 years ago.  Roots, Jingle Vader, Bad Moon, Nemo – Thank you for inspiring me as I now join you in the Respect club.  I have truly enjoyed, and plan to continue enjoying, the workouts, the inspiration, the camraderie that F3 brings me.  I look forward to continue growing personally, professionally and physically through the example you all set for me.

    I was ready to quit after 30 Burpees at the end.  I was spent.  I didn’t think I had anything left in the tank.  Without F3, I would have quit.  With F3 – because of the example all of you set, and the belief that I need to return the favor and set an example for others, I dug deeper than I thought I could and got the 2 more sets done.  Thank you for inspiring me and encouraging me.

  • Ready Player One

    Well this has nothing to do with the novel or the upcoming movie Ready Player One. No this has to do with having one player today at the “playstation” and the “xbox” (the jury is still out on this name for the tennis courts). Anyway it works for today. 0530 came around and YHC was ready to take on on for what YHC planned, which was nothing.

    Warm Up

    • SSH x33
    • Windmills x10
    • Hip Circles x10
    • Frankenstiens x13
    • Arm Circles x10 ea FWD/BWD

    Next YHC moseyed to the “playstation” to perform pull ups x10. When completed YHC moseyed around the “xbox” and then entered to perform 4 corners. Corner 1 merkins, C 2 werkins, C 3 staggered marks L/R, C4 diamond marks. First round 20 at ea corner then went to 10 and final round 5. Next time for some Jack Webbs but with squats and squat jumps. Going to 10 squats and 20 squat jumps. Headed over to the “playstation” to do 10 more pull ups then moseyed to the VSF for some Mary.

    Mary

    • Extended Merican Hammer x10
    • J Lo’s x10
    • LBCs x33

    This birthday started with a great workout but calling all PAX who know anyone in the Destrehan area who would like to join F3. As always. Embrace the suck and drive on.

    Kimchi

  • Run ‘n Ruck ‘n Fun 610 Stomp #90

    YHC has been preoccupied for the last few weeks, and was thrilled to take on the lead at the 610 Stomp on this fine day.  What makes this day great you ask?  Well, the answer is obvious…..

    YHC arrived in the gloom before all others, wondering who might show.  Would a flag arrive this fine morning?  Spoiler Alert – No Flag this fine day….VSF it is then…..

    Three hard core and committed PAX came with rucksacks in tow, but all are welcomed at the 610 Stomp.  After a quick disclaimer, YHC gave instructions.  All runners go, and be back for 0605.  Ruckers drop your rucksacks and take a run to P.G.T. Beauregard and return to the VSF.  Which PAX did what?  Next time come and see…..
    There would be no dry PAX this day!

    Upon arrival back at the VSF, the ruckers donned their rucks and did some power rucking on the track.  All PAX came came together at 0605 at the track for:

    Merkins IC- 4 count  x 15
    Mumble chatter about the PAX thinking it was going to be 47….
    Da Parish suggested we go with 16….great idea!
    WW II Sit Ups IC – 4 count x 16
    Flutter kicks IC x 16
    Real Freddie Mercury IC x 16
    Hello Dolly IC x 16
    Box Cutters IC x 16
    Tin Snips IC x 16

    Return to the VSF – exactly 47 minutes after we started. Coincidence? YHC thinks not….
    Count off, name-o-rama, announcements, intentions, and final prayer.

    Thanks for joining me this fine morning, and for allowing me to lead.

    Ruckers ran 1.6 miles and power rucked 1.4 miles. The runners all did right around 4 miles. Great job to all the PAX at the 610 Stomp!

    Moleskin

    YHC has been preoccupied the last few weeks. However, YHC will once again keep an eye out for lacking backblasts…….I give the PAX my word!

  • Suprise

    “The key to happiness is low expectations” – a wise man

    YHC woke up with excitement today, not just because of an Okwata beatdown with F3 brothers…it was my birthday Q!  So excited that I picked up a pack of cupcakes for a post-beatdown celebration. But pulling up to the AO…it looked like this:

    Image result for empty parking lot

    That one car was Torque, my only friend who decided to celebrate with me on my Birthday Q.  As 0530 hrs came, YHC was depressed… where could all the Pax be?? Was Kim Chi’s posting streak over now??? Not going to lie, my excitement I had when I woke up was evaporating quickly!  At 0532 hrs, reality set in that no one else was coming, and Torque and I were going to get stronger today!

    DISCLAIMER (depressed tone)

    The Thang

    Mosey around the fountain, which was on this gloom (at least Mitch remembered my birthday!)… then a strange noise could be heard, and a lot of movement on top of the levee:

    South Park running crowd rush mob

    It was a Pax of 10 pranksters storming down the levee!  Well played, gentlemen…well played! They got me good…I can just imagine them up on top the levee watching us two around the flag:

    staring interested creep creeper george clooney

    Anyway, circle up in a high-grassy area.

    COP #1: Warmup

    29x SSH IC (YHC’s age!)
    20x Smurf Jacks IC (Cowbell still did SSH for some reason!)
    20x Squat Jacks IC
    15x Merkins IC
    15x Mountain Climbers IC

    Stayed in our circle for Game #1.

    Game #1: Squat Pulses

    Pax performed squat pulses until 3 Pax were left standing. If you fall out, plank and wait.  4x Burpees if you weren’t one of the three.

    Mosey over to the levee and partner up.

    Game #2: Dora 100
    Pax 1: Run up the levee backwards and back down forward (quad burn after Game #1).
    Pax 2: AMRAP Burpees (keep going until the group hits 100x Burpees).

    No penalty here…just doing it was penalty enough!

    Mosey up to the top of the levee and line up facing the lake.

    Game #3: 3 minutes of Planks

    If you fall out, LBCs for you…not many Pax doing LBCs…our time with Mary is helping!

    Mosey down to the backside of levee (aka Prankster Parking Lot) and partner up.

    Game #4: Team BLIMPS

    BLIMPS together with your partner. Cannot advance until both finish the letter. Alternate letters at the top and bottom of the levee (e.g. B at the top, L at the bottom, I at the top, etc.)

    Tclaps to Torque & Triple Shift for winning, they watched the rest of us do 4x Burpees.

    Mosey to the frontside of the levee (aka Lonely Island) and partner up.

    Game #5: Dora 300
    Pax 1: AMRAP Dips (keep going until the group hits 300x Dips)
    Pax 2: 1x Pullup (Best Pullup of your life!). Probably ended up with about 20x Pullups per Group.

    Mosey back to the flag..2 minutes left… so Mary Time

    COP #2: 2MOM

    12x Crunchy Frog IC
    12x Flutter Kicks IC

    Now back to the flag, where we held the COT – Countoff, Nameorama, Shoutouts and Prayer….and Birthday Cupcakes too!  Thanks for coming to my party….and for that lovely surprise!

    Moleskin

    One more year of hate from YHC!  After this little prank from the Pax, i’ll get revenge!

    Tough Mudder is next weekend!  Tclaps to the men who signed up!

  • 610 Stomp #80

    “How old would you be if you didn’t know how old you are?” Satchel Paige

    Today was YHC’s birthday Stomp and first post at the Stomp. You don’t get to pick the day on which your birthday falls.

    DISCLAIMER

    The Thang

    Typical bayou route, but turn around after 15 minutes to leave time for Mary.

    COP: Mary

    YHC started it off with:

    25x LBCs IC
    25x Flutter Kicks IC

    Then, YHC asked for some Mary b-day presents from the PAX:

    25x Slow Dying Cockroach IC (increasing cadence) from Kimchi
    25x Wife Pleasers IC (eyes closed) from Amnesty
    25x Tin Snips IC from Fracsac
    2-minute Rotisserie Chicken from Tool

    10 burpees to close out with an awesome finish!

    COT:
    Countoff, Nameorama, and Prayer (for the blessings received and generosity)