F3 New Orleans

Tag: Hokie Pokey

  • Rumble with the MotherShip Marauders

    What a blessing to be standing in the early morning Summertime bright gloom for a Saturday MuscleShip adventure through the park. 7 Pax gathered a short disclaimer of self awareness of safety and effort was given and the fun began.

    Mosey to the baby foundry – along our route we picked up Grimace so QIC was happy with an even number for partner workouts planned. We circle up for a quick warm up:

    Slow toe touches with a hold at the bottom x 10

    Slow right leg lunch with a hold x 5 – repeat left leg x 5

    SSH x 20

    Michael Phelps x 10

    Peter Parkers x 15

    Partner up – Pax moved over to the pull up bars – idea was every Pax was to complete 10 dead hang pull ups with a spot from their partner. QIC noticed at the recent Murph, most (including the QIC) would resort to short-arming pullups especially as we got tired.  Using a spot helps work on form, confidence and strength.  After the 1st set each, PAX would do 20 LBCs or WWII sit ups, then repeat.

    Mosey over to the block pile (QIC came prepared, dropping off cones prior to meeting at AO), we only had 8 and there was a plan to use the tires (that have surprisingly be left untouched by City Park staff). As the MuscleShip Pax was focused on getting our gear in place and the “workout” task ahead, who should arrive but a group of unruly marauders of the Mothership, asserting claim to all the blocks and open space for themselves.  They attempted to intimidate the smaller Pax of 8 yet, QIC felt confident in our ability to out perform even the loudest chirping Cotter from their group.  Most had a hard time staying focused on their workout as they watched in awe of the sweat generating effort the MuscleShip Pax of 8.

    The Thang on Display –

    Two groups of partners (4 Pax) – 2 large tires.

    One Pax on his back leg pressing the tire while the partner stood in the tire adding extra weight. This did take some balance and coordination – lagniappe to the work.

    Each Pax did 50 leg presses and 25 chest press – flip flop.

    The other group of 4 –

    Pax 1 farmer carry blocks from one end of cones to the next, while Pax 2 does Squat Press – as Pax 1 is on his way back switch to prisoner overhead squat press.

    Flip Flop

    Now All 4 Pax lined up at cones did one push up on the block – 2 Over Head Lunge – 2 push ups with 4 Over Head Lunge – 3 push ups with 6 Over Head Lunge until reaching the other end of cones, RUN back with block over head. Rinse and Repeat.

    Finally – block around the trunk – PAX partners standing back to back pass the block x 10 each direction.

    FLIP FLOP with the PAX on the Tires.

    NOTE: MotherShip Marauders midway through seeing this beatdown effort couldn’t “stand” around any longer so they quietly returned their blocks and moseyed off to “Merryland”……to be seen again later at coffeteria!   Great stories of workout beatdowns were shared along with “catfishing” tales.

    MuscleShip Pax returned out gear (blocks and tires) yet still had something left in the tank…..so behind the pace of GreenScreen we headed back to the Museum fountain.

    20 incline merkins followed by 7 in unison inchworm burpees.

    Mosey over to the tree field for some core:

    1 minute low plank

    1 minute of scoops

    1 minute of flutter kicks

    1 minute of high plank

    1 minute of stretching

    The mission was accomplished!

    COT – After namorama and prayer of thanks giving – the PAX broke for the day!

    I’m grateful to have the opportunity to lead as well as the camaraderie that comes with being an F3 brother. We hold a bond of accountability – even when meeting up with (or at times being) Marauders!

  • Ran Back Mountain

    39 PAX met up on the last day of May, which was hot and humid. It was also the last day of the ISI challenge, and maybe that’s why we have close to 40 PAX. YHC couldn’t believe there were no FNGs with that many people. At 5:30, YHC gave his standard disclaimer and off went the PAX.

    Warm-ups

    Short mosey to the palm trees on Loyola campus and did the following in cadence:

    Windmills x 10

    Forward Arm Circles x 10

    Backward Arm Cirlces x 10

    SSHs x 20

    Hill Billies x 20

    MC x 20

    Burpees x 10 OYO (few mumblechatter to start off the day)

    PAX then moseyed to the bottom of the WPM. All PAX ran up the entire mountain backwards, but stopped at each flat level and did the following exercises:

    1. 20 x slow merkins IC
    2. 25 x LBCs IC
    3. 20 x Burpees OYO (a lot of mumblechatter here)
    4. 20 x Leg Raises IC
    5. 25 x King Kong Shoulder Taps IC (2 = 1)
    6. Fans’ favorite 20 x Burpees OYO (even more mumblechatter)
    7. 20 x Imperial Walkers IC (2 = 1)
    8. 20 x Plank Jacks IC
    9. 20 x Hello Dolly IC
    10. 10 x Burpees OYO (heard some sarcastic comments about only 10 burpees)

    At the top of the WPM, PAX enjoyed the view of the sunrise over the Superdome and Downtown NOLA for few seconds…. then a Round of Mary with the help of the PAX

    King Kong – Dying Cockroach x 20 IC

    Screw Top – Protractor for few minutes (seems forever)

    Kuch – Low Country Crabs x 20 IC

    Jesus Juice – American Hammers x 20 IC

    Yo Mama’N’Dem – WWII Sit Ups x 20

    Jesus Juice yelled out “why are you picking on the Lakeview folks?” YHC was just showing appreciation that these guys are consistently driving from LV to Uptown for a beatdown.

    Moseyed back to the flag at 6:15 a.m. A lot of mumblechatter about the burpees this morning, but we ended up with 60 burpees. We all got stronger today.

    COT

    Count-O-Rama 39 PAX, Name-O-Rama, announcements, intentions. We prayed for safe travels during the summer. We also prayed for Da Parish’s Cousin for a successful treatment at MD Anderson. We are thankful for our health and our ability to workout with each other on a regular basis. Thank You all again for the opportunity to lead. SYITG

    King Kong

  • A No-Fluff Blast (it’s 5 pm on Friday)

    Warm Up:

    • SSH x 25
    • Loooow Slooows x 10
    • Peter Parkers x 25
    • Arm Circles x 10 (forward, then back)

    Mosey to the base of The Mountain

    • PAX split in two groups, each one running up the stairs to the 4th level of the garage
      • Burpees x 20
    • Back down to the base of The Mountain
      • Windshield Wipers x 20
    • Up to the 4th level again
      • Jumping Lunges x 20

    Remaining on the 4th level

    • Jack Webb – up to an 11 count Merkin

    Mosey to peak of The Mountain

    • Dora 1-2-3
      • First exercise was actually a wall sit – each PAX completed 2 rounds before moving to next round
      • 200 x LBC’s
      • 300 x Monkey Humpers

    Remaining at the peak to enjoy the view

    • Dying Cockroach x 25
    • Box Cutters x 10 – then, reverse the box x 10
    • Leg Raises x 20

    Mosey to Flag

    • Count off
    • Name-o-rama
    • Ball of man

    Thanks for a solid showing.

  • Spartacus II…yet again

    DISCLAIMER, let’s mosey…Grab a rock, medium, one you won’t drop on your head…Let’s mosey to the shelter (cuz it has benches and a lovely aroma).

    Published by RY – due to Amnesty’s technical difficulties. Clearly I need to post at Rock City – so many PAX I haven’t posted with yet!

    COP:

    -SSH x 20 IC

    -Mt Climbers x 20 IC

    -Arm Circles x 20 IC (10 ea. dir.)

    -J-Lo’s x 20 IC

    1st Round (1min exercise, 15sec rest, 10 exercises:

    1.      Bulgarian Split Lunge (30 sec/ea leg)

    2.      Shoulder Press

    3.      Goblet Squat

    4.      T-pushup

    5.      Alternating Step-up w/rock

    6.      Squat Press

    7.      Side Lunge with Touch (Elf on the Shelf)

    8.      Merkins

    9.      Lunge and Rotation

    10.  Elevated Wife Pleasers

    Rinse and Repeat for a total of two rounds.

    times is almost up…send your rock home.  Times up, mosey to the SF…

    Countoff, namerama, announcements, and a prayer.  It was an honor to lead.  SYITG…

  • Base Chase stolen from Tito, and pregame for the Barathon

    Still full from the amazing dinner prepared by 86 at the Harrah’s steakhouse and my ears ringing from the Foo Fighters show that last until 1am. Not sure how it happened but I managed to forget to set my alarm but I just naturally woke up at 5:08am. Plenty of time to get to the AO.

    Tinkles who was also up VERY late split the group and took a crew for the Angry Wave – Hokey Pokey Bad Moon, 86 Gatsby Chips and some others went their way.

    My phone had no charge so no special jammy fanny. Damn it!

    OG warmup on the Loyola lawn: SSH x 20, Hillbilly x 20, Mtn Climber x 20, Peter Parkers x 20, Roaches x 20

    Then we ran to the top of WPM x 25 plank jacks on one side and 10 hand release merks. Ping Pong back to the 6.

    At the top we got a partner and did a quick lap one floor down

    FLIP FLOP x LC CRabs, Monkey humpers, Freddies, and Fire hydrants

    So that was four more laps

    Then down to the benchs for some dips and some bulgarian split lunges IC

    Finally was a base chase challenge. Team one vs Team two. Team two won so team one had to pay up 10 burpees.

    Things don’t always go as you plan – but we got it done. A messy am and Q but it was a pleasure to lead. I am missing some PAX – leave me a message below and I will add you so that you can get credit for attendance!

  • The Birth of the Renaissance

    Last week was technically supposed to be the official launch of the new Sunday AO, but Mother Nature prevented anyone beyond YHC from actually posting. With fair weather and high humidity, 6 men, including 1 FNG, met near NOMA to celebrate the actual official launch of the new AO. No kettle bells here, just a good old fashioned beat down was expected, as was promised on Mumble Chatter. YHC rolled in sort of hot, with only 3 minutes to spare. With the clock striking 0630, it was time for the disclaimer, and then a short mosey to the grass near the tree line for…..

    Warmup
    SSH IC x 31
    IW IC x 20
    Abe Vigodas IC x 10
    Grass Grabbers IC x 15
    Arm Circles IC x 20
    Peter Parker IC x 20
    Mountain Climbers IC x 20
    Parker Peter IC x 20

    Thang 1
    Instructions were simple….
    Line up at first tree, bear crawl to the next tree and complete 5 Burpees
    Lunge Walk to next tree, and complete 5 Burpees
    Bear crawl to next tree, and complete 5 Burpees
    Lunge walk to next tree, and complete 5 Burpees
    Sprint back to first tree
    YHC was leading the way, and sprinted back to the first tree, with Tool right behind. Once back at the tree, Tool informs YHC that we may have skipped a part. Yes, we did. YHC did not follow his own instructions and left off the second lunge walk. Of course all Pax followed suit, as the Q is always right. However, once back at the tree line, we completed the lunge walk with 5 burpees to the first tree, and sprinted back. All was right in the world once again.

    Thang 2
    Bataan Death March on Lelong Drive
    Form a column for an Indian Run with the last man dropping for 3 Burpees then sprinting to the front of the column.
    Each Pax had the pleasure of doing it once with a regular Indian Run to finish at the museum.

    Thang 3
    Dora 1..2..3
    Partner up
    100 Burpees, 200 Squats, 300 LBC’s
    Cumulative exercise where Pax 1 starts and Pax 2 runs a lap around NOMA, then flap jack until complete.

    Thang 4
    Shock and Awe
    Some mumblechatter initially, but it didn’t last long
    SSH IC x 5
    10 Burpees OYO
    SSH IC x 5
    9 Burpees OYO
    ……..
    SSH IC x 5
    2 Burpees OYO
    SSH IC x 5
    At this point, most pax know what comes next. However YHC had a surprise. Instead of the anticipated 10 Burpees at the bottom of the ladder, YHC did a sudden change and incorporated another favorite exercise….
    Catalina Wine Mixers IC x 10 (6 count) – It’s a real crowd pleaser.

    With 3 minutes remaining, a few stretches to assist in the cool down.

    COT
    Count off, Name-o-rama, name the FNG, Announcements, and closed it out with a prayer.

    NMM

    It took the Pax a long time to name the FNG. He’s going to work for Monster Energy Drinks, but we were drawing a blank, so Metry it became, as he lives there, and we don’t have one yet. If you don’t like it, too bad. You should have posted……

    With the time it took to name the FNG, YHC decided we would let the name for the AO marinate in our heads, and any good options could be submitted on Mumble chatter. Since we want something to do with the museum, YHC came up with The Renaissance, or just Renaissance. Unless there is serious opposition to this proposal, it shall stand. The Renaissance was primarily a time of the revival of Classical learning and wisdom after a long period of cultural decline and stagnation. Sounds like a cure for Sad Clown Syndrome to me……it lends to the DRP.

    Whenever YHC needs to bring a good beat down, burpees seem to do the trick. They are the perfect full body exercise.

    With 3 Q’s in the last 4 days, YHC did not see 1 Shovel Flag…….just sayin’

    Thanks for helping me launch the new AO. Somebody needs to step up and take the Q for next week.

    SYITG


  • Get out of bed sleepy head!

    Whenever I sign up to Q or when someone signs me up to Q (Fracsac, Hawgcycle, Tool, et. al., there is always a nervous energy that starts to build up until the morning of the beatdown. I’m not exactly sure what causes that. Maybe its leading the PAX, maybe its the unspoken expectations of a great workout, maybe its the work that will be required, or maybe its the bean burrito I ate the night before. Well, whatever it is, the date on the calendar doesn’t move no matter what happens the day before. I can’t let my F3 brothers down!

    DISCLAIMER AND WARM UP

    Arrive at the virtual flag in front of NOMA, give the disclaimer and then take off to the coupon pile by Tad Gormley. Man, that is far! Maybe we can move the AO to the baby foundry to be more centrally located to the coupons, but I digress. We arrive at the coupon pile and break the pax up into groups of three (3). 2 pax members grab one coupon each and the other pax member grabs two coupons as we head to the field next to Roosevelt mall. Circle up for a warmup of 20 SSH, 20 Hacky Sacks, 20 High Knees and 20 Butt Kicks, and 20 J-Lows all IC.

    THE THANG

    Line up in groups of three facing the sidewalk of Roosevelt Mall and perform the following exercises.

    PAX 1 (Timer) – Farmers carry two coupons to the sidewalk and back (25 yards). PAX 2 – Burpee broad jump three (3) times out and three (3) times back. PAX 3 – Thrusters with coupon. 2 rounds

    PAX 1 (Timer) – Farmers carry two coupons to the sidewalk and back (25 yards). PAX 2 – Lunge walk with coupon overhead five (5) times out and five times (5) back. PAX 3 – WW2 situps with coupon. 2 rounds

    PAX 1 (Timer) – Farmers carry two coupons to the sidewalk and back (25 yards). PAX 2 – Side lunge with coupon five (5) times out and five times (5) back. PAX 3 – Sundial – plank walk in a circle with feet on a coupon. 2 rounds

    THANG TWO (2)

    Absolution x 10 IC, Angle Grinder x 10 IC and A.L.A.R.M. (Shoulder press, lunge, LBC, run to the sidewalk and back, and mountain climbers all with a coupon.

    Put the coupons back, headed back to the virtual flag and was incensed that the Mothership crew was tresspassing and, of course, mumblechatter ensued :-). With a few minutes left, we do some mobility to cool down.

    COUNTOFF, NAMERAMA and CIRCLE OF TRUST

    So honored to lead such a great group of men. Prayed for Rudy’s father, for the safety of Amanda Eller (she is the niece of my mentor and is the missing woman in Hawaii) and that we would positively impact others by being involved and virtuous.

  • Party at Okwata

    There was excitement oozing from GroupMe yesterday in anticipation of the party at Okwata. Bones was trying to draw the uptown crowd in. The lakeview clown car(s) all showed up! 16 Pax joined YHC on the lakefront to celebrate the day a legend was born. Brief disclaimer, then a mosey around the mardi gras fountain with butt kicks, high knees, and carioca.

    Circle up on the grassy area for a warmup.

    SSH IC x 49 – Hokie Pokie figured it out……
    Abe Vigodas IC x 10
    Arm Circles IC x 20
    Grass Grabbers IC x 15
    Peter parker IC x 20
    Mountain Climbers IC x 20
    Parker Peter IC x 20

    Party favor 1

    Mosey to the top of the levee for a disperse Indian Run. Last pax runs to the front and yells disperse and an exercise. Pax disperse either side of the levee, complete 3 of the exercise, and run back up the levee back in formation. YHC called it a little over half way through as time was a concern. Regular Indian run to a clear spot for:

    Catalina Wine Mixers IC x 10 (Crowd pleaser)
    Disperse Indian Run is a challenge with 17 Pax. But no complaints here!

    Party favor 2

    Mosey back to a drier area for a little Shock and Awe (Happy Birthday to Me!)
    SSH IC x 6
    10 Burpees OYO
    SSH IC x 6
    9 Burpees OYO
    SSH IC x 6
    8 Burpees OYO
    ……..
    ……..
    SSH IC x 6
    2 Burpees OYO
    SSH IC x 6
    10 Burpees OYO (cause we don’t do 1 Burpee)
    Nobody commented on the odd 6 SSH. YHC let an extra slide by the first time, but there was no chance of letting anyone actually know. So 6 SSH’s it was throughout…….

    Mary
    Tin Snips IC x 15
    Flutter Kicks IC x 20


    Party favor 3

    Mosey back to the levee for :
    Quadraphilia with 5 burpees at the top of the levee each time up. Completed approximately 5 minutes of this horrible evolution before time was up

    Mosey back to the virtual shovel flag for countoff, name-o-rama, announcements, intentions, and closed out with a prayer to the Sky Q.

    NMM

    Thank you for showing up in force this morning and celebrating my birthday with me. A legend was born this day. That’s right, YHC shares a birthday with Janet Jackson………

    Bar-a-thon tomorrow night!!!

    ISI point!

    SYITG




  • Foundry McDeuce

    13 men arrived at the Foundry on a really beautiful May morning. Clear skies, cool, sun rising. Days like this really make you appreciate the beauty in the world, and make getting out of bed worth it. Enjoy it while it lasts fellas, because the heat is coming. A disclaimer and off we go.

    We mosey to the track for the warm-up COP: SSH x 20 IC, IW x 20 IC, Windmills x 10 IC, Arm Circles 10 forward 10 backward IC, J-Lo’s x 10 IC, Mountain Climbers x 10 IC.

    We stayed at the track for a Dirty McDeuce. 3 exercises with a 12 count (1 arm, 1 leg, 1 core), then a 400m lap around the track.

    • Round 1: Merkins, Squats, LBC’s
    • Round 2: Right leg cross-over Merkins, Side Lunges, Flutter Kicks
    • Round 3: Left leg cross-over Merkins, Jump Lunges, Hello Dolly
    • Round 4: Teepee Merkins, Monkey Humpers, American Hammer

    Next we moseyed to the Foundry, stopping at each Light post for 5 Merkins. At the Foundry, 4 stations for circuit work.

    • Round 1: Body Rows, Step-ups, Pull-ups, 15 WWII sit ups (the count)
    • Round 2: Body Rows, Dips, Hanging knee ups, 20 Squats (the count)

    We mosey back to the track for a 200m sprint, then mosey on to the flag for count-off, name-o-rama, announcements, intentions, and a prayer. Days like this are really what it’s all about. A beautiful crisp day spect with friends trying to make ourselves better. Thank you guys.

    Walleye

  • I’m told there was a 45-minute workout today

    Last week, High Rise was thrust into the spotlight at the Danger Zone when the Q failed to show. This week, High Rise was thrust into the spotlight when YHC had to make an abrupt exit to take care of a most urgent matter.

    Before all that though, we warmed up with a lap around the track, where we did some high knees, butt kicks, skipping, running sideways, zombie walks, and moseying.

    Next, we split into 2 heats for the following:

    • sprint 100, jog 300
    • sprint 200, jog 200
    • sprint 300, jog 100
    • sprint 400

    Somewhere around the time we came around the second turn of the 300 sprint, YHC broke the news to High Rise that he would, in fact, be Q’ing another workout on very short notice. Luckily, High Rise took it in stride.

    • YHC: Yo, I gotta go. real bad. you got this
    • High Rise: Sure thing. What’s next
    • YHC: Uh, sprints
    • High Rise: uhhhhh. okay

    YHC had planned some parachute runs and round two with the new, hopefully fixed, speed ropes, but when ISI doubled the normal turnout at the DZ, those plans were scrapped for a “spur of the moment” workout. Luckily, High Rise was up to the challenge. I’m told the following occurred while I was gone:

    • 400m sprint
    • Relay Races
    • PAX choice MARY (dying cockroaches, penguins, merkins, crab cakes, Freddie Mercury)

    Luckily, YHC returned in time to suggest we finish up by timing our fastest quarter mile. This was met with some groans – apparently there had been running while YHC was busy handling nature’s call. Who knew?

    We finished up with some stretching and a bit of grumbling from Rudy, so I’d say we were fully back on track by the end. War Eagle prayed us out. Thanks for letting me lead half a workout, and thanks to High Rise for being a great sport and taking the reigns. – Kuch