F3 New Orleans

Tag: Catfish

  • Goals and Accountability – from Rudy

    Halfway through 2023, YHC knew it was time for a re-focus on acceleration: reviewing where we are with goals we set up back on January 1st, and setting up for growth over the rest of the year. So today’s Q would focus on Goals and Accountability.

    And even better – Spaulding stepped up for his VQ. Way to accelerate, Spaulding!

    YHC started with a lengthy disclaimer. Two items to present to the 13 gathered PAX:
    1. At the end of the workout, everyone would get the chance to step forward and announce their goal for the rest of the year. Say it out loud, own it, and trust the PAX to hold you accountable to achieving it.
    2. Find your Burpee Partner. We will have 8 1-minute burpee breaks during the workout. Tell your Burpee Partner how many burpees you are going to do total during these breaks. Make a commitment to doing it.

    Then mosey over towards the rocks for a quick warm up with some stretches and imperial walkers. Spaulding took center stage for a strong SSH cadence. Nicely done!

    YHC’s goal for this year is a murph. That’s gonna require a LOT of strength training. So lets get a rock and partner up. (BUT FIRST – Burpee time #1!). Dora’s stay-in-one-place cousin: 100 Merkins, Squats and BBSU, with 20 Rows as the timer. Go… Stopped for a few more burpee breaks along the way.

    Then circle up for more rock workout. Lift your rocks – then the warning: if you put your rock down, the PAX to your left will pay the price with 5 burpees. Overheads, Curls then Rows. 10, then 8, then 6. Then time for another Burpee break (#5, I believe).

    Return the rocks, and let Spaulding take over.

    Mosey to the field in from of NOMA. Beach Volleyball – count to 21 for a winning score. What was each count? 2 lunge steps and a squat, all in cadence. Rudy thought that sounded easy. Rudy was Rong.

    Mosey to the baby foundry (stopping for more burpees). Spaulding tells the PAX about the correlation between grip strength and longevity – so in the interest in helping all of us, he’ll have us do rounds of 1 minute dead hangs. Most PAX appear to be on track for longer lifetimes than YHC….

    Mosey to Tool Wall for some calf raises. Then we need to head for home. Back at the Great Lawn for the final round of burpees, then head to the flag for what would promise to be a lengthy COT.

    All PAX hit their burpee goals. Nicely done! Good thing – because if you came up short, your Burpee Partner would pay the price by making up the difference. Then during the COT all of the PAX called out their goals. Several joined YHC in committing to a Murph. Lots of weight goals. Cheeto going to do his first Marathon (in absentia – Mayhem committed to a Half-Marathon). All of the goals will be in Slack, and all PAX are invited to hold us accountable and join in the fun.

    Thanks to all of the PAX who have helped me grow by encouragement and accountability over the years.

  • Hot, Humid and Hellacious (very great, bad or overwhelming) – from Triple Shift

    Last Sunday, I totally screwed up and thought I was the Q and Vagabond so graciously let me Co-Q the workout with him. This week, for sure, I was the Q and I didn’t want to disappoint! Time to implement all the crazy ideas I had to help us make a downpainment for the upcoming week.

    I gave the disclaimer and then moseyed to the front of the Museum and faced the bacon. I instructed the PAX to do hip circles but meant to perform the Open the Gate exercise and was thoroughly corrected. Not to be thrown off my game, I quickly corrected my terminology and moved forward with the Warmup exercises.

    10 Open the Gate (both legs), 10 Low Slow Squats, 10 Low Slow Merkins finished with 30 SSH all in cadence.

    Thang 1 – Split up into two team for a Bataan Death Crawl at the front of NOMA and head toward the back of NOMA. The last person in the bear crawl line does 10 squats with weights and then runs to the front of the bear crawl line. As they reach the last person in the bear crawl line, they give them the weights and that person does 10 squats as they head to the front of the line. Keep repeating this routine till the group reaches the back of NOMA. From there, we switch to the Bataan Death Lunge Walk with the last person in the lunge walk line perform 10 overhead presses then runs to the front. As they reach the last person in the lunge walk line, they give them the weights so they can perform 10 overhead presses. Repeat till we reach the front.

    Thang 2 – Split up into 2 person teams and PAX 1 performs a cumulative 30 burpees and 60 stair rail body rows/kettlebell rows while the other farmer carries two weight to the yield sign and back to switch out.

    Thang 3 – Running out of time, I had to significantly change Thang 2 to get to the Jackass Burpee Webb at the back of NOMA. We worked our way up to 8 burpees in cadence and 16 donkey kicks. That exercise is a fan favorite! We were all gassed needless to say and finished up with one Sunday morning.

    Countoff, Namerama, and COT – Naked Man Moleskin (NMM) Closed us out with a prayer of thanksgiving for the Pax and their vocal correction of me when I screw something up. Because I know it comes from a place of love and honor, I gladly receive it because it helps me to be a better man for my M, family, and community. I wonder how many men encounter that type of gracious correction in their daily lives. I’m not sure the answer to my pondering but I am sure that I’m better because of it. Thankful for the opportunity to lead!

  • Hot, Humid and Hellacious (very great, bad or overwhelming) – from Triple Shift

    Last Sunday, I totally screwed up and thought I was the Q and Vagabond so graciously let me Co-Q the workout with him. This week, for sure, I was the Q and I didn’t want to disappoint! Time to implement all the crazy ideas I had to help us make a downpainment for the upcoming week.

    I gave the disclaimer and then moseyed to the front of the Museum and faced the bacon. I instructed the PAX to do hip circles but meant to perform the Open the Gate exercise and was thoroughly corrected. Not to be thrown off my game, I quickly corrected my terminology and moved forward with the Warmup exercises.

    10 Open the Gate (both legs), 10 Low Slow Squats, 10 Low Slow Merkins finished with 30 SSH all in cadence.

    Thang 1 – Split up into two team for a Bataan Death Crawl at the front of NOMA and head toward the back of NOMA. The last person in the bear crawl line does 10 squats with weights and then runs to the front of the bear crawl line. As they reach the last person in the bear crawl line, they give them the weights and that person does 10 squats as they head to the front of the line. Keep repeating this routine till the group reaches the back of NOMA. From there, we switch to the Bataan Death Lunge Walk with the last person in the lunge walk line perform 10 overhead presses then runs to the front. As they reach the last person in the lunge walk line, they give them the weights so they can perform 10 overhead presses. Repeat till we reach the front.

    Thang 2 – Split up into 2 person teams and PAX 1 performs a cumulative 30 burpees and 60 stair rail body rows/kettlebell rows while the other farmer carries two weight to the yield sign and back to switch out.

    Thang 3 – Running out of time, I had to significantly change Thang 2 to get to the Jackass Burpee Webb at the back of NOMA. We worked our way up to 8 burpees in cadence and 16 donkey kicks. That exercise is a fan favorite! We were all gassed needless to say and finished up with one Sunday morning.

    Countoff, Namerama, and COT – Naked Man Moleskin (NMM) Closed us out with a prayer of thanksgiving for the Pax and their vocal correction of me when I screw something up. Because I know it comes from a place of love and honor, I gladly receive it because it helps me to be a better man for my M, family, and community. I wonder how many men encounter that type of gracious correction in their daily lives. I’m not sure the answer to my pondering but I am sure that I’m better because of it. Thankful for the opportunity to lead!

  • The One Where Everybody Has Fun – from Glitter Balls

    It wasn’t hot but the humidity was awful, so we brave 5 set out to make the most of it. I promised/threatened I’d continue to Q The Foundry until someone else did so, being a man of my word, we began.

    Warmup was a mosey to the NOMA bacon/chicken statue. We debated the artist’s intent behind the piece as we did a quick 25 SHH, 10 count arm circles (forward/reverse), and some def love. I think we landed on it looking like a chicken, made out of bacon.

    First leg, bear crawl around said chicken-bacon statue, bunny hop up and down NOMA steps ending in 20 Merkins, repeat the process for 50 squats and 50 dips.

    Mosey towards the Foundry, stopping for 10 Superman + Lat Pulls, mosey, 10 reaching plank-jacks (Jesus Juice then names these Richard Simmons’ – it is decided), mosey, 5 high-knee burpees, mosey to Foundry.

    At the Foundry, Modified Murph (25/50/75)

    Mosey back to flag with stops for 20 Right Leg V-Ups, 20 Left Leg V-Ups, 25 wife pleasers, 25 LBCs, Levels, 10 Doctor W’s, 5 High Knee Burpees, sprint to flag.

    CoT.

    520/44:45

  • Confusion at the Renaissance by Triple Shift – from Vagabond

    It’s Father’s Day and I was all excited to bring out the coupons (kettlebells and dumbbells) to get our old man strong bods in shape. After talking with Fracsac yesterday at coffeteria, he said no has signed up so I said I would take it. After signing up, I received an email that confirmed that I was the Q. The only problem was that I signed up for next Sunday, June 25th. Insert Face Plant meme here.

    As I started to unload the bus with all the weights, Vagabond informed me that he was the Q and graciously allowed me to co-Q with him especially will all the gear I brought. Anyway, here we go.

    Vagabond starts us off with 25 SSH, 10 Slow Vigodas, 10 Grass Grabbers, 10 Bob and Weaves, 10 Hill Billys, 10 Hip Slappers, and 10 Wax on/offs. Short mosey to the grass to the left of NOMA for a descending ladder of 20/15/10/5 Merkins, 20/15/10/5 Big Boy Situps, and 20/15/10/5 Bobby Hurleys. After we did a first set, we lunged walk up the ramp then ran back to the beginning. On the second round after we did the 15/15/15, we lunged walked then bear crawled then ran back to the grass. On the third round after the 10/10/10 we lunged walked, bear crawled then did 2 burpees at 4 well-spaced orange cones then ran back to the start. Finally, after 5/5/5, we lunged walked, bear crawled, then did 4 burpees at the 4 well-spaced orange cones the ran back to the start.

    Time for the hand off and then the weights. The instructions were to pick up a weight and start at the landing area in front of NOMA. We would do 20 single arm rows, then farmer carry the weight to the first light pole then do 18 squats. From there we would farmer carry the weight to the second light pole and do 15 hand release merkins. Continuing with the farmer carry, we would go to the third light pole and do 13 American Hammers with the weight in a letter ‘U’ pattern. Finally, we would farmer carry the weight to the fourth light pole and perform 10 bulgarian split squats with the weight (each leg). The numbers 20, 18, 15, 13, and 10 are the ages of my children and I was hoping to do 5 rounds of this routine but that was too ambitious, and we didn’t have enough time. Mosey back to the front of NOMA to drop off our weights and we headed to the back of NOMA for a surprise and of course Sunday Mornings. The surprise exercise was Burpees/Donkey Kicks! Like a Jack Webb routine, we did 1 burpee in cadence then 2 donkey kicks. We increased it all the way up to 6 burpees / 12 donkey kicks. #Crowd Pleaser. Finally, we did 2 Sunday mornings then headed back to the flag.

    Countoff, namerama then memory lane. I asked the PAX to share a good memory they had with their father in honor of Father’s Day. What a special time getting to hear the stories of time well spent and memories made with their dads. I prayed us out and ask God to bless us to be the fathers we were designed to be. Happy Father’s Day!

  • 7 Years of Acceleration and Growth – from Fracsac

    The last 7 years of my life have been my best years thanks to joining F3 and engaging in workouts, CSAUPs and F2 events with the HIMs of F3 Nola. To celebrate, YHC signed up to Q the Mothership.

    Brief disclaimer followed by a mosey to the great lawn for a warmup with regular stuff, including 31 SSH. The question surfaced about 31 and how that is divisible by 7. Patience grasshoppers.

    Mosey to the red baseball diamond near the Stadium for some 7 of Diamonds!

    Round 1 – 7 burpees at each base OYO
    Round 2 – 14 Flutter kicks IC
    Round 3 – 21 Superman at home and 2nd. 21 ‘mericans at 1st and 3rd.
    Round 4 – 28 LBTs, LBCs, dying cockroaches and Hello Dolly’s.

    Because someone….eh em Rudy….attempted to evade the sugar cookie style evolution, high knee burpee penalty in the middle.
    Just to make sure we were all good and coated, army crawl from home plate to pitchers mound.

    Mosey back to flag, stopping at the Tool Wall for calf raises and monkey humpers per pax request.

    Set up some cones in the grassy spot behind the flag and do SSH mind games. Count SSH IC followed by silent set count with all pax to stop with Q or suffer penalties. We had 3 rounds of high knee burpees. Time to move on.

    Ultimate pass football in the cones. 5 passes equals a point. This really kept the heart rate elevated.

    COT followed by Coffeteria where Triple Shift joined us.

    I’m blessed to have been brought into the F3 fold and I’m honored to know each of you. I love you men, and I look forward to accelerating for the next 7 years.

    SYITG

  • Tabata with the Bert Kaempfert Orchestra – from Heisenberg

    Warmup – In Cadence – Imperial Walkers 20, Grass Grabbers 15, Windmills 15, Arm Circles 11, SSH 31, 8-Count Body Builders – 10

    The thang
    10 stations 40 second workout with 20 seconds to rest and move.

    1.Curls – 30 lb ruck, 2. Flutter Kicks, 3. Kettle Bell Swings 4. Rows 60lb sand bag, 5. Big Boy Situps, 6. Step Ups with 20 lb ruck plate, 7. Plank, 8. Jump Rope with weighted 3lb rope, 9. Burpees, 10. 80Lb medicine ball carry/bear crawl push.

    We accomplished 2.5 rounds

    5 Sunday Mornings

    COT Prayer of gratitude for the wonderful music, prayers for healing for the M’s having surgery or illness, prayers for 2.0’s that are injured.
    Coffee PJ’s were we were joined by Triple Shift.

  • Sabbath Day! – from Vagabond

    Warmup, jump rope, pax choice with rock, Sunday mornings, plank

  • Three’s Company – from Fracsac

    The Tchopitoulos Bar-a-thon the night before very likely led to a light showing at the Mothership. A few beers, some miles and good company is always a good thing. But this rounded out YHCs birthday week, so a few beers wasn’t going to stop this guy.

    Lucky for YHC, Igor and Catfish took the DRP and showed up. Rudy, El Guapo and Hawgcycle went running.

    Warmup with regular stuff and a new routine, which we’ll call the mutilator. It’s a series of Al Gore, squats and jump squats. There was much joy.

    BLIMPS around the Great Lawn.

    Next was Bill Murray, aka Groundhog Day. 5 laps around the great lawn, stopping for the following after each lap:

    10 burpees, 10 BBSU, 10 Merkins, 10 squats

    Time for our resident detective, Jack Webb.

    Finish with some Mary, pax choice.

    CoT then Coffeteria.

    Thankful for another year with F3.

    SYITG

  • Wolf Pack Mountain – Burpee Palooza Ring of Fire – from Willie

    The PAX gathered for 530AM sharp at the WPM meeting spot on St. Charles Ave, where I announced the standard disclaimer. I also had my Bluetooth speaker and playlist at the ready. The rules are pretty simple for my music. Any PAX can skip a song, but it will trigger a 10 burpee penalty for the whole group, and there are no back-to-back skips…sorry Catfish:(). O’Douls had the honor of shuffling the songs, and it landed on “The Children will Listen” by Barbara Streisand…. The entire PAX declared a skip, and we did 10 burpees out of the gate!
    We moseyed over to the base on WPM to warm up with the following exercises all in cadence:
    SSHx20, Imperial Walkersx20, Hillbilliesx20, Self lovex20, Grass Grabbersx10, Arm Circles F/Bx10

    Once the warmups were complete, the PAX ran up the mountain stopping at each level for a Ring of Fire. All inclines were run up backwards.
    Monkey Humpers 20 total, next PAX starts at 10. Hold Al Gore while you wait.
    Couch skipped with 5 seconds left of the “Humpty Dance” – PAX did 10 Burpees.
    Low slow Squats 20 total, next PAX starts at 10. Hold Al Gore while you wait.
    Douille skipped “It’s Raining Men” – PAX did 10 Burpees.
    LBCs 20 total next PAX starts at 10. Hold a hip bridge (wife pleaser) while you wait.
    Merkins 20 total next PAX starts at 10. Hold plank while you wait.
    Mountain Climbers 20 total next PAX starts at 10. Hold plank while you wait.

    Once at the top of the mountain, I had a surprise for the PAX. Instead of a traditional ring of fire, we had Burpee Palooza Ring of Fire. Each PAX was singled out to name the artist of the current song. We did 3 burpees as a group as the new song played. Once the burpees were done, the PAX next up in the ring of fire had to name the artist of the song, if he missed it, another 5 burpees ensued, if he got it correct, we did 10 Squats. We made it through 7 of the 21 PAX in the ring before heading back to the flag. Let’s just say we did a lot of burpees, and I will leave it right there.

    Here is a list of the songs that were played in the Burpee Palooza Ring of Fire:
    Get Ready – DJ Jubilee
    Da’ Dip – Freak Nasty
    Shake it off – Taylor Swift
    For Those About to Rock – ACDC
    What a Fool Believes – Doobie Brothers
    Let’s Dance – David Bowie
    What Does the Fox Say? – Ylvis

    We made it back to the flag right on time and closed out with the COT. It’s always an honor to lead this group of great men. Already looking forward to next time!