F3 New Orleans

Tag: CyberCajun

  • VQ at SCRUM – from CyberCajun

    Well the backblast is only ***2*** days late..

    Fortunately I was not late to my VQ! HawgCycle and I arrived early for some last minute pointers

    Started off with some warmups:

    – Side Straddle Hops x 10,
    – Peter Parkers x10
    – Imperial Walkers x 10
    – Parker Peters x 10
    – Moroccan night club x 15

    **Leg 1**
    Running roughly 1/2 mile, stopping at every other light for

    – Merkins x 3
    – Sit-ups x 6
    – Side Straddle Hops x 9

    **Leg 2**
    Stopping our run at the handy outdoor resistance machines – these things are really neat!
    Rotated counter clockwise every 45 seconds and we completed 2 rotations of various upper body workouts including one triple station with PAX choice of pull-ups, dips, or MORE sit-ups in case Leg 1 was not ab-tastic enough

    **Leg 3**
    Simple Mosey back to the flag, and some cooldowns. Low Slow Squats, Self Love, and some arm circles wrapped up the day

    COT and I prayed us out

    Good Coffe at CC’s

    Only **mild** heckles when I

    1. Accidentally did Parker-Peters when I announced Peter-Parkers
    2. Called out “In Cadence” after I’d just said we’d jog Leg 1 on our own and meet at the machines
    3. Did not tell Frac he had PAX Choice at the triple machine and he did a set of sit-ups

  • Uptowner Battle Frisburpee 11/18/2022 – from Fast Tax

    Admittedly, YHC was a minute late to the AO…thanks to War Eagle for kicking things off.
    Warmups were held in the middle of the field:
    Grass Grabbers
    SSH
    Hairy Rockettes
    Toy Soldiers
    Peter Parker
    Crab Merkins

    To kick things off post-warmup, on this crisp Game Friday, we began with Red Barchetta.
    Designed to get the heart rate up, much like the song by Rush of the same name, the Red Barchetta begins with PAX lining up on the end zone. The following can be done OYO or planking to wait for the six after each dash (we did it OYO): 100 Yard Dash then 100 SSHs, run back to start point; 75 yard dash then 75 mountain climbers, run back to start; 50 yard dash then 50 LBCs, run back to start; 25 yard dash then 25 Merkins, run back to start; 10 yard dash then 10 burpees, run back to start.

    With 25 minutes left, it was Battle Frisburpee time.
    Team 1 – Tiny Dancer, Fast Tax, Scantron, Triple Shift, and War Eagle
    Team 2 – Bogey, Cyber Cajun, Pool Boy, PVC and War Eagle
    War Eagle switched sides halfway through while Hokie and Vagabond were on injured reserve and couldn’t play.
    Team 1 carried the day winning 4-3.
    With game over, we headed to COT for name-o-rama, announcements, intentions, and prayer.
    Thanks for the fellowship! SYITG

  • Complete the Circle – from PVC

    Warmorama: Abe vigoda, Grass grabber, Side straddle hop, peter parker, imperial walker, squat arm circle

    Mosey to rock pile, shoulder press, curls, bench press, squats (2 sets)
    Mosey to pavilion, dips, BBS, step ups (2 sets)
    Mosey to hill, bear crawl up n over, flutter kicks, beear crawl up n over, hillbillies (2 sets)
    Mosey to wall, Balls to wall, donkey kicks, calf raises (2 sets)
    Mosey to football field

    Coolorama: Abe vigoda, Grass grabber, Side straddle hop, peter parker, imperial walker, squat arm circle

    COT

  • Is there a wind block anywhere? – from PVC

    Trying to keep warm on a crisp 45 degree morning with a constant 15mph wind

    Warmorama:
    Low slow squat, Grassgrabber, Abe Vigoda, Imperial walker, Hillbillies, Peter parker, Arm circles, Parker peter

    Exercised at the corners of the end zones: Merkins then sprint to other corner, Big boy sit ups, Sprint and lunge, sprint and side straddle hop for 2 rounds

    Met at center of the field to play a ring of fire frisbee with 2 burpee penalties. Quite a challenge with the winds. Lots of burpees to be had. Side straddle hops while not active throwing or catching the frisbee. The Golden Glove goes to Cyber Cajun, I can’t remeber him ever dropping one.

    Coolorama:
    Low slow squat, Grassgrabber, Abe Vigoda, Imperial walker, Hillbillies, Peter parker, Arm circles, Parker peter

    COT

  • Ultimate 5K – from Klinger

    Ultimate 5k

    Today was the first use of what I called “Klingers revenge” but sounds better as the Ultimate 5k

    16 people showed up got a quick warm up with some merkins and side straddle hops
    Followed by some movement prep
    Work out follows
    100m run
    10 merkins
    100m run
    10 burpees
    100m run
    10 squats
    100m run
    10 big boy situps
    Times all that by twelve and you get the ultimate 5k
    I knew it would be super challenging and some big kudos to our regular over achievers making us all look bad Hawgcycle Mahatma and Rudy

  • Building the Bums – from Triple Shift

    I recently read an article about the importance of strengthening our glutes and hamstrings (BUM as they say in the U.K.) or sometimes called the posterior chain for all you Kinesiology wannabees….Bogey. Specifically, strong bum muscles contribute to better posture, prevents hip osteoarthritis, and reduces the likelihood of chronic low back pain, knee pain and hip pain. It’s not complicated, having strong bum muscles makes physical movement easier and, just to be totally honest, they are nice to look at on the opposite sex.
    https://theconversation.com/glute-force-why-big-strong-bum-muscles-matter-for-your-overall-health-190978
    So, with that in mind, I crafted a workout to focus on the bum and to remember Veterans Day by having the number 11 sprinkled throughout the workout.

    WARMUP
    There was a great deal of mumble chatter this morning with a steady drizzle and windy conditions. I gave the disclaimer and reviewed the F3 mission statement with the PAX and headed off to the Children’s Museum. Reverse Plank for the Six. To loosen things up I had the PAX focus on good squat / side lunge form. We held those positions for 5 – 10 seconds each x 5. Lots of mumble chatter and hiking up of shorts!
    Forward Arm Circles x 11. Arm Wave x 5. Reverse Arm Circles x 11. Michael Phelps x 5. Pretzel Arms x 11
    Hand release Merks (no worming allowed) x 20. – Huge crowd pleaser!

    THE THANG
    We headed across the street over to the rut filled field next to the exercise station.
    Genuflect across the field (1 kneel down followed by a lunge for each leg. Increasing to a max of 10 kneel downs and 10 lunges for each leg). Reverse Plank for the Six
    Bearpees to get back (4 hand touches on a bear crawl followed by 1 burpee. 8 hand touches on a bear crawl /2 burpees and so on until you reach 40 hand touches and 10 burpees. Reverse Plank for the Six. No mumble chatter…I guess I’m doing something right.

    THE THANG 2 – Mosey back to the Peristyle Benches for our BUM work. Reverse Plank for the Six
    Glute Bridge (Figure Four) x 11 IC
    Bulgarian Split Squat x 11 IC
    Glute Bridge (Figure Four) x 11 IC
    Bulgarian Split Squat x 11 IC
    Frog Pump x 11 IC
    Donkey Kick x 11 IC
    Monkey Humpers x 11 IC
    Alternating Supermans x 11 IC
    Frog Pump x 11 IC
    Mission Impossible for last minute

    Countoff, Namerama and COT. Welcomed FNG Hoffa and Animal from F3 Jacksonville! Prayers of gratitude that we got up today and did something hard. So blessed for the opportunity to lead and to call you my F3 NOLA brothers!

  • Another Q, Another Stupid Idea (The Reprise) – from Hawgcycle

    Conditions: Cool and a little windy. The lake was choppy

    Pax: Abacus, Cheese Steak, Cyber Cajun, Glitter Balls, YHC, Jesus Juice, JV, Kuch, Mahatma, Ralph Machio (Charlotte)

    Today’s classic Okwata beatdown was a reprisal from March 3rd, 2016. The Original workout was attended by Griswold, Tool, and YHC.

    The Thang

    Warm up COP – SSH x 30; IW x 30; DQ x 15; LSS x 30

    We then moseyed to the levee. From the top of the levee we completed a set of Quadraphiia* – four minutes of running down the levee forward and back up backwards. YHC got in 10 trips, which is better than the 8 I did in 2016.

    From there we moseyed along the top of the levee stopping to do a set of Jack Webbs – escalator from 1 to 10, merkins followed by air presses.

    After the Jack Webbs we moseyed to the bottom of the hill for some Mary: LBC x 40; Penguin x 20; Elbow Plank Jacks* x 20; Dying Cockroach x 20; Elbow Peter Parkers* x 15; Flutter Kicks x 20.

    *This may be the first time I have done Elbow Plank Jacks and Elbow PP (chuckle) since 2016. Why do we not do these more often?

    We followed Mary up with 10 hill sprints – sprint to the top of the hill and recovery jog back down, everyone stays together.

    Mosey to the water’s edge for some arm work. 20 dips followed by another bad idea by YHC – decline merkins on the steps leading into Lake Pontchartrain x 9. Kuch and I did the in the lake, everyone else chose the planters. We followed that with Incline Merkins a safe distance from the water x 10 and Squats x 20. YHC gave everyone a second chance at the Lake Merkins. Participation was 80% this time. #MakingMemories. This is where the 2016 workout ended. We are apparently much more efficient 6 years later. We still had 15 minutes left.

    Mosey to the discarded street sign with the concrete base. One man bear crawls up and down the levee as the timer. One many does rows with the street sign. The third man leads the others in an ab exercise. Rotate through until all have bear crawled and rowed.

    Mosey to the flag. One minute remaining for 11 8-count body builders.

    NMM
    • Good lesson from 2016 about doing the important things first. You don’t want to waste a bunch of time doing arm circles at the beginning of the workout and then only have 30 seconds for Quadraphilia at the end (see last week’s Q). We got a solid 4 minutes in for Quadraphilia this morning because we made it first.
    • There are two things that make me think it’s been a good workout. Someone pukes or JV drops an F-bomb. No one puked today, but JV dropped an F-bomb 9 minutes in. I could not be prouder.
    • I’ve been doing Jack Webbs for 8 years. I still don’t understand how air can be so heavy.
    • We really should do Peter Parkers from our elbows more often.
    • Guys were really pushing it on the levee sprints. We should probably do more explosive exercises where we have time to recover. This was a good one.
    • When YHC had the original bad idea of doing decline merkins on the steps to Lake Pontchartrain, the Lake was calm. Today, the sea was a little angry. It was so much better this time. I will never forget the image of 8 guys to my side doing decline merkins while the lake was washing up and over them. Top 5 Okwata memory for sure. Could easily be #1.

  • It’s Not Against the Rules – from Fast Tax

    The Uptowner 11/4/2022
    After disclaimer, we headed to the field for warmups consisting of:
    Abe Vigodas
    SSH
    Hairy Rockettes
    Toy Soldiers
    Peter Parkers

    To kick things off post-warmup, and since this was Game Friday, YHC thought, “Why not give PAX a little input into today’s exercises?” Turning to Clinger, YHC presented the options, Catch-Me-If-You-Can or Red Barchetta. Poor Klinger…unaware of the mechanics of either exercise, he chose Catch-Me-If-You-Can, unwittingly exposing himself to Mahatma’s derisive questioning as to why anyone would ever pick that. For Klinger and others who are not familiar, the exercise involved:
    Separating into teams of 2, while PAX 2 ran backwards around the track, PAX 1 did 5 merkins and two burpees then sprinted to catch up, whereupon, PAX 2 did the exercises while PAX 1 ran backwards. This cycle was repeated until YHC made it all the way around the track.

    The next exercise was Go Fetch.
    YHC threw the Frisbee and all PAX sprint in that direction until the Frisbee lands. When it lands, all PAX stop and then lunge-walk until they get to the Frisbee. First PAX to the Frisbee gets to throw it. Rinse and repeat except change out lunge-walk with bear crawl, then the crab-walk, apparently not Mahatma’s favorite…then crab-walk again because someone who will remain nameless threw it only a few feet hoping to skip crabwalks and move on to something else.

    With 25 minutes left, it was Battle Frisburpee time.
    Team 1 – Boo-Boo, Fast Tax, Mahatma, Triple Shift, and Rudy
    Team 2 – Bogey (aka Whiner), Klinger, Cyber Cajun, Pool Boy, and Rudy
    [Clarifying note: Rudy switched to Team 1 with only eight minutes left.]
    Team 1 led early, suffered a Saints moment, then rallied and prevailed, with a final score of 5-4.

    Though YHC has heard many “creative” renditions of various aspects of the game, after consulting with the impartial referee, YHC determined that no rules were broken, () only Team 2’s spirits. Though there was some incidental albeit unintentional contact, it is YHC’s belief that such accidental collisions and inadvertent kicking of the Frisbee were more likely caused by the grass being slick.

    However, to be fair, Team 2 did have a disproportionate share of rookies and there was a minor rule clarification – see below.
    Rule clarifications aside, it was apparent to the referee that several PAX continue to ignore the rule on 3 burpees after your Frisbee goes out or hits the ground, etc.

    With game over, we headed to COT for name-o-rama, announcements, intentions, some whining, and prayer.
    Thanks for the fellowship! SYITG

    Rule Clarification:
    For strategic purposes, the team kicking off can elect to short throw the Frisbee, provided it lands beyond the halfway mark. If it fails to go beyond halfway, it is treated as a turnover (i.e. the opposing team throws it in from the sideline at the point it went out).

  • BALL BUSTER – from Fast Tax

    Nine PAX braved the spooky gloom on All Hallows Eve and joined YHC at Rock City.

    Warmups were a sprinkle of typical moves with a few Fast Tax favorites: Grass Grabbers, SSHs, Manatee, Swan Dives, and everyone’s favorite – Crab Merkins.

    Sufficiently warmed, we picked out our medium to heavy rocks (except War Eagle) and lined up along the sidewalk for the morning’s first exercise – Hair Burners. Hair Burners is essentially the pushing of a rock ahead of you while bear crawling.

    Next up in the morning’s festivities was Welsh Dragons.
    Remain in plank position the whole time. Bear crawl forward 4 steps, do 1 merkin, 1 plank jack, and tap the BACK of each shoulder 1 time. Repeat adding 1 rep to each exercise each time – bear crawl forward 4 steps, do 2 merkins, 2 plank jacks, 2 sets of back of shoulder taps… etc., repeated until we passed the sidewalk.

    Picking up our rocks, we circled up for Captain Thor – An ab exercise done in a 1:4 ratio OYO, 1 big boy sit up to 4 American Hammers.

    Without further ado, the time that PAX had eagerly awaited had come to pass – the introduction* of BALL BUSTER.

    Ball Buster (credit to Mahatma for the naming idea) is a combination of Capture the Flag and Dodge Ball, except there are no boundaries. PAX form two teams. Each side has a blue ball (referred to as the Flag), which must be positioned at a pre-identified location on each team’s base and each PAX on the team is given one non-blue ball. The object is to steal the opposing sides blue ball (i.e. their flag) and bring it back to your base. The team scored against has to do three burpees.

    Similar to dodge ball, PAX can use the ball to hit or “tag” an opposing player or block an incoming ball. If you are hit, or the person you are throwing at catches the ball, you have to immediately drop your ball and do two burpees or five merkins.
    PAX can only hold one ball at a time. In order to pick up the flag, you must drop the ball if you are carrying one. You can pick up a tagged PAX’s ball and throw it away, but only after dropping your own.

    However, when carrying the opposing team’s flag, it can be strategically used as a regular ball to hit or tag an opposing player. If the opposing team retrieves their flag (b/c the carrier was hit and had to drop the ball), it must be brought or thrown back to base and placed in the same pre-identified spot. A player cannot just run around with the Flag in their possession (Bogey).

    Halfway through the game, the teams should switch sides.
    Optional Rule: A team cannot score unless their own Flag is at their base. For example, if YHC captured the opposing team’s Flag, I cannot bring it back to my base unless my Flag is already at my base, i.e. the opposing team does not have it.

    Having dispensed with the game rules, play commenced.
    Team 1: Bogey, Hawg Cycle, Mahatma, Hokie, Cyber Cajun
    Team 2: Hand Grenada, Fast Tax, War Eagle, Tiny Dancer

    Even with Team 1’s penalty for hiding the ball in Bogey’s shirt, Team 1 still carried the day winning 3 to 2.

    With time running out, we headed to COT for Name-o-rama, announcements, intentions, and prayer.

    Thanks for the fellowship!
    SYITG

    * Technically a re-introduction since YHC debuted it a month prior to a small group of 6 PAX.