F3 New Orleans

Tag: Heisenberg

  • Go West and Burpee – from Fracsac

    6 Pax made a choice to take the DRP on their journey to get right and posted at the new site of the Whoopie View, aka Westward Ho, located at Lake Town where Williams Blvd ends. It was a chilly 43 degrees, but dry. With shovel flags planted, disclaimer was given, then:

    Warmup with 1/2 mile mosey followed by:

    Imperial Walkers IC x 15
    Grass Grabber IC x 10
    SSH IC x 20
    Bat Wings:
    •Fwd AC IC x 15
    •Rev AC IC x 15
    •OH claps IC x 15
    •Seal claps IC x 15
    •Moroccan NC x 31

    YHC stated he committed to a Burpee Free February, to which he received looks of doubt. That’s when YHC stated he misspoke, and corrected it with Free Burpee February: all burpees in February are free!

    Circle up for 5 minutes of EMOM for 50 free burpees.

    Mosey a little closer to the point for DirtyMacDeuce: 4 sets of 3 x 12 rep exercises (legs arms and core)

    Round 1: Merkins, big boi sit-ups, Bobby Hurleys
    Run a lap (to the left) around the circle at the point

    Round 2: Diamond Merkins, 8 count body builders, Flutter kicks
    Run a lap, staying left, around the circle

    Round 3: wide arm Merkins, SSH, LBC
    Run a lap, you guessed it, to the left

    Round 4: Catalina wine mixers, monkey humpers, tin snips
    Run a lap, stay left!

    Mosey back toward the flag, stopping at each shelter for 10 burpees OYO at each shelter, 3 stops in all.
    At the flag, 10 more burpees OYO followed by 10 dying cockroaches

    COT

    NMM

    • The new site has a lot to offer. The opening lap was a brief tour of what was there.
    • There’s lots of visibility at this location, and that will hopefully lead to growth from sad clowns in the region.
    • T-Claps to Heisenberg and Triple Shift for making the trek out to celebrate the new site.
    • MABA is looking to hit 1 million burpees, and YHC did his part by handing out 102 to each pax.
    • Added 1.8 miles to RCR/PC

    SYITG

  • 7 Pax and a Whole Lot of Thangs – from Fracsac

    7 Pax made a choice to take the DRP on their journey to get right and posted at The Renaissance at 0630 to see what unique beat down YHC had in store. With a shovel flag planted, disclaimer was given, then:

    Warmup facing the Bacon:

    Abe Vigodas IC x 10
    Grass Grabber IC x 10
    SSH IC x 20
    Imperial Walkers IC x 15
    Hillbilly IC x 15
    Fwd AC IC x 10
    Rev AC IC x 10
    Michael Phelps IC x 10

    The Thang 1:
    Mosey to the grass area by the tree line.
    Variation of The Suck

    3 SSH, 3 Bobby Hurley’s, 3 Burpees for 3 minutes. Count out loud as each Pax completed a round.

    The Thang 2:
    Line up at the first tree. Burpee broad jump 5 times to second tree (mosey once 5 burpees complete) then bear crawl to third tree. Rinse and repeat x 4.

    The Thang 3:
    Route 66
    Starting at light post #1 do 1 Burpee. 2 Burpees at #2 light post, etc until reaching 11.

    The Thang 4:
    Mosey back to grass field.
    EMOM x 4 minutes x 10 burpees.

    The Thang 5:
    Mosey back to start of tree line and circle up.
    Catalina Wine Mixers IC x 10

    The Thang 5:
    Mosey to back of NOMA for Sunday Mornings x 5 or more.

    COT

    NMM

    • We completed approximately 150 burpees, some had more, some had less. Each Pax had more than 100.
    • The speaker has a psychological effect, it really works.
    •. YHC threw a couple stretches in, but didn’t feel like documenting.
    • Way to finish January strong!

    SYITG

  • Renny Frost (Renaissance 2021-01-18) – from Catfish

    Frosty morning at the Renny with 7 PAX: Heisenberg, Hokie Pokie, Tool, Fracsac, Pop Tart, Dax, and Catfish (Q).

    Started with Abe Vigodas, Grass Grabbers, and SSH, then warmed up the legs with a round of the Motivator. Threw in some Imperial Squat Walkers for good measure. Moved to faces for Peter Parkers and Plank Jacks.

    Moved on to five minutes of ten EMOM burpees (50 total). Went back to faces for Peter Parkers and Mountain Climbers. Back to feet for 8-counts.

    Moved to the fountain for Dips, Bulgarians, Derkins, Bulgarians (other leg), and Irkins. Once done with this, got another 5 minutes of EMOM burpees in. Circled up again for a leg ring of fire with Al Gore/Jump Squats. Then did a standard Ring of Fire with Merkins and an active plank (move leg/arm out in sequence). On to the back of the museum for Sunday Mornings.

    COT. Coffeeteria @ PJ’s.

  • Burpees Are Our Friend – from Jingle Vader

    Mosey to MOMA, with a sudden change with 10 burpees; arrive with 10 more burpees. Warm up: 29 ssh, 20 grass grabbers, 20 hillbillies, arm circles: 20 forward, 20 back, 20 overhead, 20 seal, 20 moroccan nightclub. End the warm-up with 10 more burpees.
    Thing 1: Burpee-looza Route 66 to the front of the park with a mosey between each lamppost; Merkin Route 66 on the way back with lunges (sorry, dudes) between each lamppost. More burpees while waiting for the six.
    Thing 2: Around the fountain, 10 box jumps OYO, 20 dips, 20 power ups right leg, 20 derkins, 20 power ups left leg.
    Mosey to the Peristyle for a warm-down: 20 dying cockroaches, 20 hello dollys and 10 Dr Ws. Close with 10 final burpees.
    So that was at least 106 burpees. MABA: Make America Burpee Again!

  • The Wally Run and The Weagle – from Fracsac

    10 Pax made a choice to take the DRP on their journey to get right and posted at Pontiff at 0530 on a Thursday. YHC gave a disclaimer, then instructed those committed to the Wally Run to start running! Those 6 took off and never looked back. The 4 remaining moseyed half the track and into the parking lot deep within Pontiff for:

    Warmup
    Imperial Walkers IC x 15
    Abe Vigodas IC x 10
    Grass Grabber IC x 10
    Bat wings
    – Fwd AC IC x 15
    – Rev AC IC x 15
    – Seal claps IC x 15
    – OH Claps IC x 15
    – Moroccan Night Club IC x 31 (dancing encouraged)

    The Thang
    DirtyMacDeuce

    Burpees x 10 OYO
    Merkins IC x 12
    LBC’s IC x 12
    Bear crawl 20 yards

    Burpees x 10 OYO
    Catalina Wie Mixers IC x 12
    Big Boi Sit-ups IC x 12
    Bear crawl 20 yards

    Burpees x 10 OYO
    Wide arm Merkins IC x 12
    Dying Cockroaches IC x 12
    Bear crawl 20 yards

    Burpees x 10 OYO
    Staggered arm Merkins IC x 12
    Flutter kicks IC x 12
    Bear crawl 20 yards

    Mosey to the gym building

    Jack Webb on the wall
    1 merkin with 2 air presses in people’s chair
    2 merkins with 4 air presses in people’s chair
    3…..
    4….
    Yada yada yada
    10 merkins with 20 air presses in people’s chair

    Mosey back to parking lot

    EMOM burpees
    With 40 burpees in the bag, YHC set the EMOM timer for 8 minutes.
    That’s 120 for the day!

    Return to the flag and rejoin the Wally Runners that ran 4 plus miles each

    COT – raised up several intentions including our brother Kimchi for the heartbreaking loss of his son Xavier.

    NMM

    • The Weagle is a much welcomed venue for those of us forced to limit our running

    • The field was extremely muddy from the recent rain. YHC didn’t want to destroy it, but placed 2 cones there to see what sort of psychological effect it would have….it worked. It did not go unnoticed!

    SYITG

  • 10 Years Better – from Fracsac

    6 Pax made a choice on the first day of 2021, a choice to take the DRP on the journey to get right. YHC gave a disclaimer, then moseyed half the track and back on the field for:

    Warmup
    Imperial Walkers IC x 10
    Abe Vigodas IC x 10
    Grass Grabber IC x 10
    Arm Circles IC x 20 (10 fwd and 10 back)

    Merkins x 10
    Wide arm x 10
    Diamond x 10

    Mosey to rock pile

    Hello Dolly IC x 10
    Flutter kick IC x 10
    LBC IC x 10

    Mosey to field

    SSH IC x 10
    Peter Parker IC x 10
    Mountain climbers IC x 10

    Mosey to bleacher area

    EMOM burpees – 10 minutes x 10 every minute on the minute.

    Mosey to hill

    Jacob’s ladder up to 5 Burpees on top of hill. Monkey Humpers x 5 each time at base of hill.

    Mosey back to rock pile (8 count body builders waiting on 6)

    People’s Chair on fence. Each Pax calls out a name that should be present. Each Pax went twice, equivalent of about 90 seconds.

    Mosey back to flag
    8 count body builders IC x 10 to close it out.

    COT – prayer of gratitude for F3 that started 10 years ago, and that we will be guided to find those that need it.

    It was a great way to kick of The New Year of 2020 won……Uh um….2021…..

    NMM

    • Two flags and the Freedom Hammer were present. One Flag was carried the whole route and planted prior to each evolution.

    • We did a good bit of the original workout from the BB shared by OBT. Some things were intentionally left out, and some were intentionally added. MABA!

    • The following was read at the Jacob’s Ladder – “Blood, Sweat, Toil & Beer (to bastardize a great phrase) will breed a deep regard called Brotherhood. If you give yourselves to this endeavor, you will find it, and it will find you. I hope you reach a point today or next Saturday – where you want to quit. So, in the union of men, “you against you” becomes a public and/or common struggle. It’s here you will see there is much more in you that you’ve withheld – or in your weakness you’ve rationalized away.
    It’s time, but if you don’t care, we won’t care either. What’s it gonna be, son??”

    • That’s 115 Burpees + 10 x 8 count body builders done!

    • It was challenging to find a place for coffeteria at 0630 on New Years Day!

    • EH someone that needs F3 as much as you did!

    Thanks for posting with me and for allowing me to be part of something incredible!

    SYITG

  • Cinco de Mayo – from Hokie

    Sandy, Sweetness and Rosie greeted 7 Pax and Weee Little Sand Bag for a Cinco de Mayo celebration today.

    Hope you enjoyed the Cinco Celebration after some loosening up lead by Left Coast

    @Triple Shift
    @Scott Landry
    @Fracsac
    @Vagabond
    @Vince Kenner bruh

    The Thang

    Seven stations with the first station being the timer

    1. station one – cinco de Mayo – 5 segments 1.1agility ladder
    1.2 bear crawl
    1.3 Sprint
    1.4 Burpees (Cinco de Mayo – 5 of course)
    1.5 Sprint back

    2. Bear crawl pulling 80# sand bag

    3. Lunges with 60# sand bag

    4. Curls with 45# sand bag

    5. Motivators (cinco de Mayo… start with 5!)

    6. Shoulder taps

    7. Squat, clean & jerk, shoulder press with 60# sand bag

    Rotate … 5 rounds

    1. High knees through agility ladder
    2. SSH
    3. High knees going left
    4. High knees going right

    Ran out of time

  • Leg-Free Bad Boy Day – from Rudy

    Looking for ideas, YHC was stunned to realize that April 30th was the 60th birthday of the original Bad Boy: Isaiah Thomas of the Detroit Pistons. This definitely made me feel old. How can he be 60 already? Surely I cannot really be that old? But alas, things are what they are. But to remember the 60 year old “Bad Boys”, YHC decided on a 6-6-6 workout.

    5:30: Disclaimer, then mosey to the rock pile to find a friend. YHC has been dealing with hip pain, so this was going to very very heavy on upper body. Choose wisely. Head to the field.

    Warm Up: SSH, Plank-o-rama, some stretching.

    The Thang: 6 Exercises. 6 Sets. 6 Reps. Starting at Tree 0 – Rifle carry your rock to Tree 1 for the first set. Then on to Tree 2. Tree 3. Back to Tree 2. Tree 1. Finish up at Tree 0 with your 6th set. Plank. No really, none of this lolly-gagging and catching your breath when you finish. Plank. Active recovery. There will be time for real recovery when the 6 arrives.

    The exercises. All are Compound Movements (Thinking of you Milkman…)

    * Rock Burpees.
    * Curls: Up, Down, Straight arm Up, Down
    * Bench Press: lie down. Over your head. Straight up, down to chest, back up, back to overhead.
    * Elf on a Shelf
    * Row to Deadlift
    * Big Boy Situps

    That took much longer than anticipated, so we had time to return the rocks (rifle carry back to the pit) and head back to the flag.

    Thank you all for the opportunity to lead. Thanks to Boo Boo for the reminder the night before that I had the Q! And Happy Birthday to Bad Boy Thomas (# 11), as well as Happy Birthday to the great state of Louisiana.