F3 New Orleans

Tag: Door Dash

  • Kicking Balls and Hauling Rocks

    BooBoo requested YHC to Q an upcoming Uptowner, so YHC checked the Q sheet only to discover that no one was scheduled to Q the View today. YHC took it upon himself to take the responsibility and lead our brother in a quality beatdown at the View to strengthen us for greater endurance for the Lord.

    Warm-Up

    Imperial Walkers – 20

    Plank Jacks – 20

    Grass grabbers – 20

    Shoulder taps – 20

    Smurf Jacks – 15

    YHC threw a frisbee across the field while encouraging all to remember where it landed. YHC did not remember where it landed.

    The Thang

    Dips – the Pax moseyed to the top of the levee at the end of the concrete wall for some dips. Since there is a lack of space on the wall, the Pax split into two groups. Group one would do 20 dips while the other did 10 burpees, switch. 20 more dips, while the other did 20 merkins, switch.

    Rarajipari – time to bring YHC’s favorite game to the View. The Pax kept the same two groups and each was tasked with kicking their softball to the end of the bridge and back. The first team to land their softball on the frisbee which YHC threw earlier in the beatdown wins. No thanks to YHC, his team with War Eagle and Papa Smurf cruised to a victory even though YHC ran about 100 yards past the frisbee while searching for it.

    The Motivator – YHC led the Pax in the Birmingham Motivator. Not sure how to explain it, but it feels like you do 1,000 side straddle hops by the time the exercise is over.

    Futility – the ultimate in F3 futility. Carry 5 large rocks from the lake shore to the top of levee. one. rock. at. a. time. Once all the Pax has each built their pile of 5 rocks, carry all 5 rocks back to the lack shore. one. rock. at. a time.

    Rocking to the End – Curls with a rock 20 count, Shoulder press with a rock 10 count

    Closing

    Count-Off, Name-O-Rama, No Announcements, Prayer

    Thanks for the opportunity to lead one again,

    Rev Sox

  • The Joy of The Stack… and unstack???

    The Joy of The Stack… and unstack???

    7 Pax showed up at 45th & Erlander at 0530 to break in the new AO known as The Joy “of dry feet” at The View.

    The Q welcomed folks on the street with a reminder of the 5 Core Principles of F3 ~ Always free ~ Open to ALL men ~ Help Outdoors (rain, shine, heat, humidty) ~ Peer led ~ Close with a COT and a reminder with the new AO starting on the street to be respectful of the neighbors who were still sleeping.

    The warm up consisted of self love, arm circles, and Chinook… none of which were done in cadence so we could keep the noise level virtually non-existent on the street.

    We then each grabbed two cinder blocks and did a farmers carry up the paved walkway to the top of the level so we could enjoy The View while still having dry feet 😉 Once on the top we spaced out for social distancing and to allow space to start our stack

    Round 1 ~ Do a burpee, jump over the block, do another, repeat for 5 burpees

    Round 2 ~ Repeat round 1 and now add 10 cross over merkins with one hand on cinderblock…. so left hand on block, right hand on ground, do a merkin for one; walk hands over block so right hand on ground and left hand on block, do a merkin for two; repeat for 10 merkins

    Round 3 ~ Repeat round 2 with 5 burpees, 10 merkins plus add 15 curls

    Round 4 ~ Repeat round 3 with 5 burpees, 10 merkins, 15 curls plus add 20 step ups with high knees (10 each leg alternating for a total of 20)

    Round 5 ~ Repeat round 4 with 5 burpees, 10 merkins, 15 curls, 20 step ups plus add 25 shoulder presses

    Round 6 ~ Repeat round 5 with 5 burpees, 10 merkins, 15 curls, 20 step ups, 25 shoulder presses, plus add 30 chest presses.

    Round 7 ~ Top of the mountain ~ Repeat round 6 plus add 35 tricep presses

    Round 8 ~ Coming back down… repeat round 6

    Round 9 ~ Repeat round 5

    Round 10 ~ Repeat round 4

    As the Q realized he was over-ambitious in his stack & unstack quest and time was running out because he failed the group by designing and unrealistic stack and unstack in the allotted time; we farmer’s carried our blocks back down to the base at 45th and Erlanger for COT.

    All in all the 7 Pax seemed to enjoy the new AO

  • Barefoot Led Bedlam

    Warm-up

    SSH x ??; Plank Jacks x 25; The Frac (Burpee Shock and Awe made famous by Fracsac); Don Quixote x 10; Low Slow Squats x 10; Justifier contemplation x 15;

    The Thang

    Mosey to the Rock Pile For A Stack

    • 5 Rock Burpees
    • 5 Rock Burpees; 10 Squats
    • 5 Rock Burpees; 10 Squats, 15 Shoulder Presses
    • 5 Rock Burpees; 10 Squats; 15 Shoulder Presses; 20 Curls
    • 5 Rock Burpees; 10 Squats; 15 Shoulder Presses; 20 Curls; 25 Rows

    Lt. Dan – 2 lunges:1 Squat ……20 lunges 10 squats

    Dying Cockroach x 20; Penguins x 20

    Lt. Dan Repeato

    Dying Cockroach x 20; Penguins x 20

    Unstack the stack

    • 5 Rock Burpees; 10 Squats; 15 Shoulder Presses; 20 Curls; 25 Rows
    • 5 Rock Burpees; 10 Squats; 15 Shoulder Presses; 20 Curls
    • 5 Rock Burpees; 10 Squats, 15 Shoulder Presses
    • 5 Rock Burpees; 10 Squats
    • 5 Rock Burpees

    Recovery walk back to the flag and the top of the levee

    Levee Sprints x 5

    NMM

    • Two Yutes took charge and made up for my tardiness by starting the pax with some SSH and Plank Jacks.  I had decided to smoke a couple of pork shoulders Friday.  Smoking takes very little attention, but I somehow managed to give it less attention than it requires.  When I woke up at 0530 my fire was out, so I worked as long as I could to save the pork before heading to The View.  That’s my story.
    • We did the stack when I Q’d last week and it sucked just as much this week
    • Rumor has it that Papa Smurf showed up to a few workouts barefoot last week.  He was asking me a bunch of questions during the sprints about Earth Grounding.  It was hard to act cool and contain my excitement.  It’s hard going it alone.

    Papa Smurf never seems to get tired.  It’s worthy challenge to try and wear him out.  It may take a round robin Q or CSAUP to do it. 

  • Whoopie!

    5 motivated Pax posted to grow in Fitness, Fellowship and in Faith. With the clock striking 0530, time for a disclaimer and then:

    Warmup –

    • SSH IC x 31
    • Grass Grabbers IC x 10
    • Abe Vigodas IC x 10
    • AC IC x 20
    • PP IC x 20 followed by ST IC x 20
    • IW IC x 15

    The Thang

    Mosey to the bench and picnic table.

    • LL step ups IC x 20
    • RL Step ups IC x 20
    • Dips IC x 20

    Single column Indian Run along the bike path. When the last man reaches the front, that Pax calls an exercise. All Pax run to top of levee and perform exercise x 3, then return to formation. Stopped along the way for some Ring of Fire after each full cycle.
    Once at the new Monday Joy AO spot, turned around and came back. Funnest Ring of Fire was holding low plank with each Pax completing 10 x Catalina Wine Mixers!

    COT – Announcements, Intentions, closed out with prayer to the Sky Q

    Naked Man Moleskin-

    New Joy Monday AO will meet closer to Treasure Chest at the end of Power Blvd. YHC didn’t think anyone would post this morning due to saturated conditions, but 4 brothers joined me to reinforce my own commitment. That made me say Whoopie!!

    SYITG

  • The Joy of Two AO’s

    The Joy of Two AO’s

    Four brave PAX saw the weather and still got out of bed and came to the final Robeline “Joy” AO and met the new “Joy (of dry Feet)” AO.

    We gathered and noted the nasty clouds to our west and ran towards them with A Washington Football Team Run (formerly known as an Indian Run). We made a couple stops along our journey for a View of The View over Lake Pontchartrain. Stop #1 ~ 15 low slow squats and 15 Merkins; Stop #2 ~ 15 Wife Pleasers and 15 box cutters; Stop #3 15 Imperial Walkers and 15 Big Boy Sit Ups. We finished our journey along the levy at the new AO location (starting next Monday) at 45th and Erlanger.

    We came down the levy towards Esplanade and went to explore the playground for some more ab work with 15 more box cutters, 15 more wife pleasers and 15 more sit ups before starting our journey back to the starting point.

    On our way back, we periodically stopped to disburse down the levy to do exercises called out on a rotating basis.

    We gathered back at the start for 9 minutes of Mary before COT, announcements including telling others about next Monday’s new meeting place and a pitch for Q Source on Tuesday nights. We then lifted up all expecting parents, and our F3 brothers who are dealing with health issues and closed with gratitude for F3.

    We then took a knee out of respect not rebellion and thanked our Loving Father!

  • 12’s for my 2.0

    12’s for my 2.0

    At 0530, six PAX gathered at the View for a workout in honor of my 2.o’s 12th birthday….

    After the disclaimer we started our Warm up with: 12 Side straddle hops, 12 Abe vagoda, 12 grass grabbers, 12 arm cirlcles and 12 big boy sit ups

    The Thang … We moseyed down towards Treasure Chest and grabbed heavy rocks for just 12 reps of chest presses (at a time)…

    12’s not 11’s…. 12 Chest presses, run up and over the levy then 12 burpees… back to the Lakeside of Levy for 12 more presses and back over to the riverside for 12 lunges… back Lakeside for 12 more presses and back to Riverside for 12 Imperial Walkers, back to Lakeside for 12 more presses and back to riverside for 12 Merkins…. you got the idea…. presses, planks jacks, presses and squats… BLIMPS is only six letters so we had to repeat to get to 12 up and over the levy round trips 😉

    Now for a new and lighter rock and a ring of fire, except to 12 not 10. Three rounds of Al Gores and curls and three rounds of rocks over heads and shoulder presses.

    Back to the flag for COT.

  • Whooped

    The View has a namesake for each day, with Wednesday being, you guessed it, Whoopie. YHC considered a Whoopie themed beat down, but just couldn’t come to terms with it. With the next best thing in mind, YHC intended to bring a good whoopin’. 4 eager Pax joined YHC for a group 5 strong on the humid shore of the Lake. A brief disclaimer, then on to it…

    Warmup

    SSH IC x 31 Abe Vigodas IC x 10 GG IC x 10 IW IC x 20 Low Slow Squats IC x 10 PP IC x 20 Shoulder Taps IC x 20 MC IC x 20 10 Burpees OYO

    COP 1

    Mosey to the bench and circle up for Ring of Fire. Hold Al Gore and each Pax completes 10 Monkey Humpers, next starting at 5 count. Rinse and Repeat x 3. Shake it off with SSH IC x 10

    Dirty Mac Duece

    YHC showed up early and set up some cones on both sides of the levee to make the course. Four rounds of 3 x 12 rep exercise with a lap up and over the levee and back. There were arms, legs and core on each. If you wanted to know more detail, you should have been there. It was awesome!

    COP 2

    Grab a rock and circle back up. All Pax hold the rock overhead while each Pax completes 10 curls, next starting at 5 count. Rinse and Repeat x 3. I think we did something else, but who knows. We were all sweaty.

    Triple Nickel

    5 Rounds of 5 exercise at the base of the levee and 5 exercises at the top of the levee. It’s a real blast, especially when you do burpees at the base and merkins at the top. Spoiler alert, we did that. Kimchi was impressed by this point.

    COP 3

    There were only a few minutes left, so Pax was instructed to grab their rocks. Papa Smurf was saddened at first, but overjoyed when he discovered we weren’t returning them yet. Circle Up and hold the rock in a squat position (Al Gore sort of). Each Pax does 10 rows, next starting at 5 count. Rinse and Repeat x 3.

    Return the rocks and mosey back to the VSF for the COT. Count off, Name-O-Rama, Announcements, Intentions, and closed with a prayer to the Sky Q.

    Thanks for posting with me today. It was a pleasure to lead.

    SYITG

  • Barbara Wawa at the lake fwont

    YHC received some good news this week, lab test showed the clots hindering my ability to push myself have been reduced, and the Doc said the best thing for me is to get out and move. Eager to join my F3 brothers, the Q at the View was claimed for a 60 minute beat down with 3 promises:

    1 - No long distance running
2 - The PAX will sweat
3 - The beat down would suck

    At 0630, nine eager PAX came together to push each other to be better. A brief disclaimer, then off to the warmup.

    SSH IC x 31
IW IC x 20
Abe Vigodas IC x 10
AC IC x 10 twice
Grass Grabbers IC x 10
PP IC x 20
MC IC x 20

    With the warmup complete, straight to deliver promise 2 and 3……with a little shock and awe!

    SSH IC x 5
10 Burpees OYO
5 SSH IC x 5
9 Burpees OYO
5 SSH IC x 5
..........
..........
5 SSH IC x 5
2 Burpees OYO
5 SSH IC x 5
10 Burpees OYO (‘cause we don’t do 1!!)

    Mosey to the bench about .25 miles away and grab a rock from the shores of the wide water. Regroup where some cones are set up near the levee. First up, Ring of Fire:

    Al Gore with a rock, then 10 curls one PAX at a time, next in line starting at 5.  Complete 2 rounds.

    Drop the rocks and head to the top of the levee where a deck of F3 cards awaits. Split the PAX into 2 teams, designate a team captain for each. With Hawgcycle and Mahatma facing off, YHC was the moderator. The Game: War! Team captains flip a card, highest card wins! Head down to the cones and do the exercise, then regroup on top of the levee. Reps were number on the card. Face cards added 10. Exercises included:

    400 meter sprint 
Squats with rocks
Monkey Humpers
Freddie Mercury 
Calf Raises with rocks
Backward lunges
Butt kicks
and lots more.....

    Two jokers came up, YHC got to call the exercise. Those two were:

    10 Burpees OYO
4 minutes of Quadraphilia (courtesy of Hawg)

    Finished with the 100 SSH IC card. I believe Hawgs team took the victory, but there were no losers today. It was a win win for the PAX! Mosey back to VSF for COT:

    Count off, name-o-Rama, announcements, intentions and closed with a prayer to the Sky Q.

    Thanks for posting with me and celebrating my full return to joining my F3 Brothers. A special thanks to all for keeping me in your prayers. I am blessed!!!

    SYITG