F3 New Orleans

Tag: Catfish

  • King Cake Conditioning

    “If you get da baby, you gotta Q the next workout”

    January 5th is day of little significance, at least in all places outside of South Louisiana. For those of us fortunate enough to live in and around The Big Easy, it’s the last day that we, at least the purists, will have to hold out to the temptation of scarfing down a piece of king cake…..that’s cause the following day is King’s Day, aka Epiphany, when it becomes kosher to enjoy that tasty treat unique to our hometown. Plus it’s “officially” the end of the Christmas season making way for all things Mardi Gras! That being said, YHC thought it would be fitting to have a king cake conditioning theme for this morning’s Renaissance workout, focusing on cardio and core, in an effort to make room for the doughy goodness that is sure to plaque kitchens and break rooms throughout the region. Here’s how the morning went…

    Catfish was first PAX to arrive…t-claps for running there! Dax came on his bike…t-claps for biking there! Hokey drove up, despite a lingering knee ailment…t-claps for still posting! YHC had no pre-workout recognition other than having a rough game plan for the morning. Started things off with a warmup COP consisting of IW, AV, Toys Soldiers, PP, Side Lunges, and SSH.

    Then on to the meat and potatoes, or dough and cinnamon…

    51 days in Mardi Gras season this year, so that was our number of the day. Plan called for a total of 51 Burpees, 51 Big Boy Sit Ups IC, 51 Shoulder Taps IC, 51 Gas Pumps IC, 51 Box Cutters IC….and running approx 5.1 kilometers (3.17 miles). We broke up the run in 3 legs, stopping 3 times for 17 reps of each exercise. The moseying brought us throughout the park, structured so that the PAX that needed modification could do so.

    Ended up behind the museum for 2 rounds of obligatory “Sunday Mornings”, just to keep things kosher.

    Good times, great F2, ended with a COT and BOM. Perfect attendance at coffeeteria for deep conversation solving many of the world’s problems.

    Not many better ways to start a Sunday.

    Tool

  • Burnin’ Bearpies (Muscleship 2020-01-04)

    Lovely slight chilly morning at the Muscleship with 7 PAX: Tool, Hokey Pokey, Green Screen, Sogo, Organ Grinder, Hobbs, and Catfish (Q).

    Statrted with Windmills, grass grabbers, hillbillies, and side straddle hop, then moved to the treeline for some burpees and bear crawls. The exercise was to bear crawl two tree lengths, then do 5 burpees, plank and wait for the six, then two round of ring of fire, then peter parkers. Rinse and repeat with 10 burpees, two rings of fire, then parker peters. Again with 15 burpees, two rings, and plank jacks. Again with 20 burpees, two rings, and mountain climbers.

    Then moved back to the starting line doing bear crawls (2 trees), crab walk (2 trees), duck walk (2 trees), and frog jump (2 trees). Planked and waited for the six and did some shoulder taps.

    On our sixes for some freddy mercuries, flutter kicks, and LBCs, with some catalina wine mixers thrown in to keep the upper body throbbing. Moved to the fountain for right leg stepups, derkins, left leg stepups, dips, monkey humpers, and imperial squat walkers.

    Moved to museum steps for some “hop laps”. Exercise was to hop up the steps, do 5 jump squats (Bobby Hurleys), hop back down to start point, then do 5 bonnie blairs (2 is 1). Rinse and repeat with 10, 15, then 20 counts for each exercise.

    On to the front of the museum for 8-count bodybuilders. Return to the circle point for Jack Webb, then COT.

    This was a great one, thanks to all who attended!

  • Hokie Pokey’s 60th Birthday Party

    Hokie Pokey’s 60th Birthday Party

    Warm Up

    After a brief welcome and disclaimer and pointing out two FNG’s we moseyed over the great lawn for 15 SSH (some jeering the Q was already winded and thus we stopped), 10 Arm Cirlces and 10 Abe Vigoda’s we the explained today’s 6oth birthday celebration.

    The celebration of 60

    We divided into 6 groups (Four groups of 4 and two groups of 5) and established 6 starting positions around the great lawn (the 4 corners and the two “midfields”). Each group would perform 10 reps at each station for a total of 60 reps in each round.

    After each round, the fittest of the fit would run to Café du Monde and then to the Peristyle Pavilion where Catfish would lead them in 60 reps of his cardio intensity choice while waiting on the six.

    We the returned to our starting points at the great lawn to start the next round.

    Round one ~ Burpess

    Round two ~ Lunges ( 2 is one)

    Round three ~ Imperial Walkers (2 is one)

    Round four ~ Merkins (Hand Release)

    Round five ~ Plank Jacks (4 count)

    Round six ~ was performed while staying under the Peristyle Pavilion as we were running tight on our 60 minute time cap.

    COT

    Countarama, Name-o-rama, naming two FNG’s (Hokie’s son-in-law from DC is Beardo and Hokie’s brother from PA is CoatTails), announcements and prayer intentions.

    Rudy was kind enough to then close us out in prayer!

    Gratitude

    I am humbled to be able to call my F3 NOLA guys my brothers in Christ and friends. I am also appreciative of Catfish moving his Muscleship Q to Mothership and Co-Qing this 60th birthday celebration. To each of you, please know I am honored to be in your presence and have you pushing me to grow physically and spiritually. To each of you, RESPECT RESPECT to you!

    Thanks to the 26 PAX who were able to celebrate my birthday with me
    Two FNG’s ~ Coattails and Beardo

  • “The 12 Days of Christmas” or maybe “The 12 Exercises of Christmas”

    YHC was relaxing at home after a calm and quiet Christmas day with the family, when he received a reminder text for his Q at Okwata tomorrow morning.   So, after a few minutes of thought I had a basic workout prepared and was ready for the next morning.    As I dozed off to sleep, I was inspired by the Christmas spirit, hopped out of bed, and scribbled some notes on a random piece of paper.    YHC had to incorporate a Christmas theme to the workout

    11 PAX (JV coming in hot) met at the flag at Okwata the morning after Christmas and moseyed to the intersection of Canal Blvd and Lakeshore Drive for warmup.   Warmups consisted of SSH x 26, Imperial Walkers x 15, Grass grabbers x 10, Shoulder taps x 30, Arm circles x 10, and self-love.  

    The PAX remained in our circle and counted off.  We did one round of the following exercises at the count / number of reps next to the exercise.  

    1. 8 Count body builders
    2. Jack Webbs
    3. American Hammers
    4. Squats
    5. BURPEES
    6. Penguins
    7. Merkins
    8. Monkey Humpers
    9. Hillbillies
    10. Bonnie Blairs / Lunges
    11. Big Boy Sit Ups
    12. Flutter Kicks

    After the first round – PAX were ready to go again.    This time to the theme of the Christmas classic – The 12 Days of Christmas”. Shuffles started us out with “On the first day of Christmas, my true love gave to me – 1 8 ct. body builder. After the first 2-3 rounds of the song, the PAX got the hang of it.  Each PAX enthusiastically called out their exercise and we were able to complete the entire song with a few minutes to spare.

    In the remaining time, PAX did two laps of Bernie Sanders (run backwards up the hill and forward back down the hill).   Mosey back to the flag for finish at 6:15. 

    COT, announcements, intentions, and gratefulness for the Christmas holiday.  YHC is thankful for the opportunity to lead and for the participation of the PAX in the post-Christmas workout.  

  • Ba Humbug!

    Ba Humbug!

    Six Pax plus the QIC were able to slip out of their festive homes to sneak in a Christmas morning workout. Pop-a-lock wanted to co-Q to prepare for his VQ and  birthday Q on January 8th at the Birdcage. After the standard disclaimer the Pax mosyed around the parking lot and circled up in front of the Grand Stage. The following Warm up exercises commenced led by Pop-a-lock and QIC.

    SSH x20

    Windmills x20

    Self Love x12

    Arm Circles F/B x12

    Grass Grabbers x12

    As a tribute to the Star Wars: Rise of Skywalker, the Pax performed Imperial Walker Squats from the front of the stage to the track… and the Pax thought they were going to get a brake on Christmas morning.

    After a mosey to the field in front of the zoo, the Pax paired up into Naughty and Nice Pax. The Naughty Pax Reindeer crawled 25 yards sprinted to the end of the field, Reindeer crawled another 25 yards back, then ran backwards to the Nice Pax, and flap jacked the following exercises. 

    Elf on the Shelf (Al Gore’s)

    Shiny Bicycles (Freddie Mercury’s)

    Chimney Climbers (Mountain Climbers) Name credit to Pop-a-lock!

    Next up was a Christmas Wreath of Fire. 4 rounds, one for each week of Advent.

    Once complete the Pax made their way to Santa’s Workshop (the Shelter) for the following exercises led by Pop-a-lock in cadence:

    Left leg step ups x15

    Right leg step ups x15

    Dips x 15 

    Incline Merks x20

    The Pax rounded out the Christmas morning workout with a quick circle of MARY, complete with a little coal for the stocking, if you know what I mean…

    Little Baby Elves x20

    Hello Santas x20

    The Pax mosyed back to the flag for COT, nameorama, announcements, and a closing prayer. We attempted to EH a passer by. He took our picture, but I know he thought we were crazy because we all EHed him at the same time! That is an area of oppotunity in 2020.

    Lest not forget, He is the reason for the Season!

  • Where’s my Bible? (Thanks, Gideon) 2019-12-21

    Where’s my Bible? (Thanks, Gideon) 2019-12-21

    Another lovely day out at the Mothership with 5 PAX in attendance: Bongo War Eagle, Rudy, Angie’s List, and Catfish (Q).

    Started at the peristyle with Abe Vigoda, Grass Grabbers, and Side-Straddle Hop, then down to faces with Peter Parkers, Merkins, and Parker Peters.

    Indian Run to Marconi, then on to our sixes in the grass for LBCs, Dying Cockroaches, V-Ups, and Plank Jacks. A few 8-counts rounded out this station.

    Indian Run to the Tool Wall for calf raises (toes parallel, toes in, toes out). Moseyed over to the mini-foundry for stations with Burpees (15 as the timer), snake jump, pull-ups, dips, and hanging knee-ups.

    Indian run to the museum wall for some people’s chair overhead claps, then over to the fountain for right leg step ups, dips, left leg step ups, irkins, then some bobby hurleys. Two laps of indian run up and down the museum drive, then up and under the museum porch for box cutters, Freddy Mercurys, and flutter kicks.

    Out to museum field for monkey humpers, then back to the peristyle for 5 burpees, a bear crawl lap, and some more 8-counts.

    Back to flag for COT.

    Thanks to the badass MEN who showed up this morning and pushed through the rain and discomfort!

    Catfish

  • HEY, IT’S CALLED A CO-OP!

    Last minute switch on Q for Screw Top as he ran a marathon a few days before! YHC was happy to help out.  T-claps Screw Top! Meanwhile, (“unbeknowanstince” to us) a prepared and excited Catfish noticed an empty slot on the list and couldn’t wait to jump in.  A short conversation on site and we decided to split the difference for a progressive Co-Op Q; to which there was much applause and general excitement from the Pax. As we know, everybody loves change. Here at the Mothership, we call it growth.  Off to the Peristyle… DJ Diver had the tunes for the beatdown.

    WARM UP

    Arm Circles (front/back)
    Grass Grabbers
    Hill Billies
    Peter Parkers
    Parker Peters
    Run to Marconi and back, plank for 6

    PART ONE 

    10 Pax (and one K9) – Break into 2 lines of 5 pax, plank position with hands at feet of pax in front of you, straight line all facing forward, at bottom of the Great Lawn.
    Last Pax bear crawls to front of the line, shouts, next pax bear crawls to the front… etc
    At every second tree all pax recover to feet, ring of fire with your group, 20 squats while others hold Al Gore, back to crawlin’ maggot! We’re doing the whole lawn! The length, not across..

    Make it to end. Took longer than YHC anticipated. Partner up. Move to side of lawn.
    DORA 123
     -Merkins 100
     – LBCs 200
     – Squats 300
    Partner runs across lawn. 2 burpees on the other side. Back to trade off.

    PART TWO

    Complete and hand Q to Catfish who started us off with his favorite crowd pleaser:

    Jack Webs.. in perpetuity… (to 15 merks, 30 air presses)

    Back by popular demand, his world famous 8 count body builders – Couldn’t count that high.

    Run to Marconi and back

    20 Box Jumps

    20 Monkey Humpers

    Infinite Donkey Kicks…


    Back to the flag for COT, announcements etc. Lots of health and life and death concerns today. As a general announcement to all – the holiday seasons are of course a special time and there is a lot to get caught up in and fun to be had. As leaders in our community, don’t forget that little voice at the back of your head reminding you that folks around us are still going through real challenges. Think of those struggling with addiction, depression, and isolation as well.  Don’t forget to reach out to that person struggling, without any pressure. Let them know there is a door open for them somewhere, with warm food, good spirits, no judgement. At this high pressure time of the year, these small gestures can have huge impacts for those walking through a tough cycle of their life. Just another way for us to strive to be good HIMs in our community. Always sweep the 6.

    Thanks to all for showing up in the gloom yet again, to hold each other accountable to another victory in the morning. Accelerating in to the new year.

  • 12 Days of Christmas – Sunnyside

    More 2.0s than Dads gathered at UrbanSouth Brewery for the annual Christmas beatdown and fest. Quick disclaimer and we were off up Market St. Some ambitious 2.0s had to be full-stopped before racing across Religious St. in the dark. A few motorists were surprised by the pack the of seemingly feral children that were leading a group of wheezing middle aged men, winding through the dark streets between the warehouses.

    We arrived at Annunciation Square and circled up. Quick 20 SSH in cadence to warm us up. Then the began the days, using the 2.0s as coupons where possible. YHC lucked out with a 2.0 under 25lbs. For PAX without a 2.0, they borrowed from others with several to spare. Modifications were offered if 2.0s were uncooperative.

    1. Partridge in a Pear Tree – squat thrust 2.0 up to the shoulder; or a burpee
    2. V-Ups
    3. Lords/ladies leaping (2.0s hop over dads in plank)  or Russian Twists
    4. Flutter Kicks 
    5. Dizzy Bears
    6. Dying roaches
    7. Plank Jacks
    8. Freddy Mercurys
    9. Measly Merkins
    10. Baby crunches
    11. Crabs a crawling
    12. Burpees or a (12) Partridge in a Pear Tree. 

    The PAX then went to COT and the naming(!) Lots of creativity and individual expression from the 2.0s. Then a mosey back to Urban South to a feast, a bounce house, sweaty & dirty children, and excellent fellowship. Much good food, but shout out to #bones for the smoked boudin he served up.

  • Back to the Basics

    Back to the Basics

    There is something special about the Sunday morning workouts. Maybe it’s about starting the week off right, or maybe it’s the opportunity to sweat with other dedicated men. Maybe it’s both. Regardless, YHC took the Q at the Renaissance this week to bring back the thing we all love to hate…..The Burpee.
    4 men committed to improving posted with a shovel flag planted in front of NOMA. There was discussions about LSU, Georgia, and Ohio State, but none of that mattered once the clock hit 0600. A brief disclaimer, and then……
    Mosey to the freshly cut grass area, really more of a 10 step mosey…..
    Warmup
    SSH IC x 31
    IW IC x 20
    Abe Vigodas IC x 10
    Grass Grabbers IC x 10
    Peter Parkers IC x 20
    Mountain Climbers IC x 20

    Mosey to the Foundry for Stations

    Round 1
    Dips, Step ups, knee ups, and 10 Burpees as the count

    Round 2
    Pull ups, Box Jumps, 90 degree flex hang, with sprint to the track 5 Burpees and Sprint back as the timer

    Rinse and Repeat both rounds for a total of 4 rounds, 2 of each.

    Mosey Back to NOMA

    Partner up for Mini Dora 123
    50 Burpees, 100 Merkins, 150 Squats
    Partner 1 starts exercise, partner 2 bunny hop up NOMA steps, 3 Burpees, run back down. Burpees on steps do not count toward the 50 cumulative!

    3 Minutes left, so YHC was going to do a little Mary, until Belloq asked, “No Sunday Mornings?” Silly Q!!! The Renaissance isn’t complete without Sunday Mornings!
    Mosey to closest wall of NOMA and complete 5 rounds OYO.
    10 Air Presses
    5 Donkey Kicks
    Last Donkey kick transitions into a Balls to the Wall with one merkin

    5 Rounds is no joke!

    Times up! Mosey back to the flag!

    COT
    Countoff, name-o-rama, announcements, intentions, and closed with a prayer to the Sky Q.
    What a great way to kick off the week!

    SYITG

  • Poker Run

    Its the game all the new cool kids are playing.

    “A poker run is an organized event in which participants, usually using motorcycles, all-terrain vehicles, boats, snowmobiles, horses, on foot or other means of transportation, must visit five to seven checkpoints, drawing a playing card at each one. “

    YHC has previously over-estimated the PAX’s ability to listen to and understand directions. And YHC was afraid that this particular set of instructions was going to be beyond the attention span of the PAX. The PAX were warned that this was going to require attention. And all but Angie’s List seemed willing to give it a shot.

    Quick warmup with some SSH (x31 – to celebrate 31 years since ND’s last National Championship. YHC promised this would be the only ND reference during the workout) and Windmills.

    Then – PAX assume plank position while YHC explains the game. The more backtalk and sass, the longer we stay in plank position. Except Jingle Vader. JV apparently has some objection to Plank, so he stood in the Vertical Plank with arms crossed.

    The Rules: there are 5 stations around the park. See the map. At each station there are some cards (playing cards) and a card (workout card). Each group picks a playing card, and the workout card tells you what to do (which exercise, how many reps).

    Each team visits each of the stations, getting 5 cards. OK, there were other rules too. But I don’t need to go through them all here. The 3 teams (Hawg, King Kong and Bongo; Douille, Angie’s List, Jingle Vader; Catfish, Rudy, iHeart, Da Parish) each took off.

    5 Stations with Legs, Planks, Merks, Abs, Burpees. Side note: drawing the Ace of Hearts and its 30 8 Count Body Builder reward kind of sucked. Thanks Catfish.

    OK, its about 7:20 and everyone is back in the Great Lawn with 5 cards. Circle up for opportunities to replace cards.

    Monkey Humpers: Do Monkey Humbers for longer than YHC, and your team can exchange a card. Rudy got to x40. Hawg, King Kong and Bongo tapped out after 2, and assumed the Al Gore position of shame.

    Plank: Plank longer than Rudy and your team can exchange a card. Rudy got to about 90 seconds. Hawg, King Kong and Bongo tapped out after about 10 seconds.

    Burpees: Everyone on your team get 10 burpees in less than a minute? Exchange 1 card. Hawg, King Kong and Bogo tapped out at exactly 9 burpees each.

    NOTE: Everyone should have realized something by this point.

    The Wager: Each team automatically antes 10 burpee. Winner does no burpee, losing teams pay the bet. Douille, Angie’s List and Jingle Vader call the lazy triplets at 25 Burpees. While Catfish et. al. ponder their move, Hawg announces the natural full house they pulled. Fortunately, that allowed Catfish et. al. to Fold and only pay a 15 burpee penalty.

    Congrats to the winners who SWEAR they drew 3 7s and 2 10s blind.

    Thanks all for giving this a shot!