F3 New Orleans

Tag: HVAC

  • Was it you, BooBoo?

    It was just like old times as seven PAX gathered to celebrate my F3 Anniversary. As some of you know, my first workout was last February on the coldest day of 2019. Today, we were greeted by 41 degree (and dropping) temperatures, but fortunately for us it was also wet – @mahatma made sure to point out the hoarfrost once the sun started to come out. I said a quick “Thank You” to whoever signed me up to Q (sideways glance at @boo-boo).

    Disclaimers and a warm up – side straddle hop, “A?” Pagodas (slow windmills), arm circles, and grass grabbers. Then it was a grab your rock and head to the hill sort of day.

    Out of consideration for the PAX, I went over the hill to check on the moisture and – uh oh – wet AND my calves cramp. It will be modifications for me. We decide it’s not TOO wet, so we begin our 11’s. First round is curls for girls, up and over the hill, merkins, and back again. I decided against making the men do sit ups in the wet grass, so for the second round of 11s we do squat presses, climb the hill and back, then big boy sit ups on the track. This takes less time than I anticipated so we finish off the lifting with 30 rows, then it’s back to the rockpile.

    @hand-grenada does the math for us: 11’s gives you 55 reps of both exercises (or some other high number).

    We finish with Mary’s, but not before cameo appearances by random joggers named @revsox and @rudy (congrats on the 100 miles!). Everyone gets to call a workout today. LBCs, dying cockroach (GET YOUR LEGS UP!), crunchy frog, v-hold, russian twist (or american hammers), gas pumps, and penguins.

    Name-O-Rama, circle of trust, I thank F3Nola for helping me to grow, then it’s off to a hot shower. In the end, thank you for pushing me to Q, BooBoo!

  • Friday Workout after Thanksgiving – Back to Work PAX

    YHC spent a few minutes Thursday evening after a second Thanksgiving meal to lay out a workout for Friday after Thanksgiving.    The plan was to keep it simple, no nonsense and focus on burning a few calories from the food and drink consumed the day before. 

    The alarm clock went off at normal time, but what was not normal was YHC hit the snooze button.     Alas a few minutes later, YHC awoke in a panic realizing he would not be at Pontiff for the 5:30 start time.    YHC quickly sent a message on mumblechatter that he would be “coming in hot”. 

    YHC arrived at Pontiff, near the rock pile and Tool stepped in to lead the warm-up.  After warm-up, we each grabbed a rock and circled up near the rock pile for Thang 1.    Ten-minute total time doing the following exercises in the following sequence:  10 ct. Merkins, 20 ct. Curls, 30 ct. Al Gore, 40 ct. Monkey Humpers, and 50ct. LBC’s. 

    After a brief 20 ct of rest – Thang 2 was started.     Ten-minute total time doing the following exercises in the following sequence:  10 ct. Squats, 20 ct. Flutter kicks, 30 ct. Squat press, 40 ct. Shoulder taps, and 50 ct. Penguins.

    After another 20ct. to catch breath, it was on to Thang 3.     Each PAX picked up rock and did the following exercises together in succession – 10 ct. curls, 10 ct. squat, 10 ct. bench press, and 10 ct. rows.  We then did 8 ct. of each exercise, 6 ct. of each exercise, and finished with 4 count of each exercise.   

    HVAC obliged and led the PAX for about 8 minutes of stretching and Yoga to close out the workout.  

    COT, announcements, intentions, and gratefulness for the Thanksgiving holiday.    This workout was great example of teamwork and fellowship – T-claps to Tool for helping with the warm-up, and T-claps to HVAC for leading the Yoga exercises.

  • Back to Basics – but No Merkins

    While in awe at the number of Merkins the ISI folks had been posting during the month, QIC decided that it was time to give the group a break and work on other basic exercises this fine morning.

    Warmup: 20 SSHs, 20 Imperial Walkers, 20 Mountain Climbers, 15 Abe Vigodas, 30 Arm Circles (15 forward, 15 back).

    We grabbed a rock and moseyed over to the track where we split up into teams of two to complete a Dora (with QIC going solo until joined by Chips riding in hot) for upper body strength.

    One partner started on 100 reps of Triceps Press, 200 reps Curls, 300 reps Chest Presses, while the other partner ran to the 50 yard line and back.

    Next, we formed a circle for some modified leg and core work Tabata, doing a cycle of 1 minute of each with 20 seconds rest in between of Squats, LBCs, Lunges, and Flutterkicks. Rinse and repeat.

    We returned our rocks, gathered for announcements and intentions and moseyed off to start our day. Thanks for allowing me to lead.

  • Rolling Stones

    Since the Rolling Stones didn’t get to play Jazz Fest, it was only appropriate to pay them homage. Not to mention, Rudy was back from “surgery”, kind of like Mick Jagger. Did you see Jagger’s dance moves after heart surgery? Yeah, we didn’t get that from Rudy today.

    Warmup:
    Side straddle hop
    Wind mills
    Grass grabbers
    Low slow squats
    Mountain climbers
    Peter Parkers 
    Box cutters
    Flutter kicks
    Arm circles

    Workout:

    Head to the Football field with rocks

    Throw your rock for 25 yards, then do 40 reps, throw 25 yards, 30 reps, throw 25 yards, 20 reps, throw 25 yards, 10 reps.

    Do the above set for each of these:

    Triceps
    Curls
    Rows
    Presses
    Squats

    Suicide run back to opposite end zone

     

  • ROYAL RUN #2 2019

    We posted for a beatdown at 6am in preparation for the REX ROYAL RUN 2019. We arrived to find it under 40 degrees and to find Fracsac and Two Yutes had already run a lap around the park.

    A quick disclaimer – then we mosey’d over the bandstand. A brief warm up SSH x 20, imperial walker squats x 20, merks x 20, and peter pakers x 20.

    Then we did a short mosey over to the row bars. Rows x 20, Burpees x 10, Plank Jacks x 20, and Parker Peters x 20 Burpees was the count.

    Finally we mosey’d back to the pavillion. At the pavillion we did 20 decline merks, 20 power ups right, 20 power ups left, dips x 20 20 decline peter parkers –decline shoulder taps until the song ended

    Started to notice people gathering at the front of the park – circled up for a DJ style circle of mary. Here we did 12 of each exercise: dying cockroach, freddies, protractor, lbcs, lbts, flutter, vups, nolan ryans and finished with o-marys.

    As we were doing OMARY a few random dudes dressed up likes clowns came to stare at our Circle of MARY. Many odd expressions.

    We finished our beatdown here and mosey’d over to the rex tshirts lady. I had to make sure that FRACSAC got a shirt. Once we got a BEEFY T, some champagne and OJ, and king cake from Hi-dough. Then REX showed up with the QUEEN of Carnival, they fired a cannon, and off we ran to do one lap around Audubon Park for 1.7 miles We closed with a pic and a COT.

    Happy Mardi Gras!

    Hail Rex!



  • More Crabwalks!

    Morning broke over the Uptowner, where YHC made a rare appearance for a Friday Q.  6 more PAX joined to start the day with a sweaty beatdown.

    Warm Up: YHC almost started with a Mosey, before remembering this is The Uptowner.  So instead, right here – circle up!

    • SSH x25
    • IW x25
    • Smurf Jacks x15
    • Peter Parker x25
    • Shoulder Taps x25
    • Parker Peter x25
    • Plank Jacks x25

    Burpees for Breakfast

    Every Minute On The Minute: 10 Burpees each minute for 10 minutes.  Whee!  That was fun!

    Grab a Rock.  Feel free to go bigger, we aren’t going very far.

    Crabwalking

    Line up for 11s OYO:

    • Shoulder Press with your rock (which stays here)
    • Bear Crawl about 40 yards
    • Merkins
    • Crab Walk back

    Very quickly, YHC realized that this combo was going to be a) slow and b) hard on the shoulders.  So – Modify, replacing Bear Crawl with Lunge Walk.  Didn’t make it go faster (this definitely turned into a timekiller), but it did mix in the legs.  No change to the Crabwalks – especially when YHC discovered that perhaps there is one way he can keep up with Mahatma!  So – everyone expect More Crabwalk at future YHC Qs!

    Take a break halfway through to rest the shoulders with some Mary (slow cadence)

    • Flutter Kick x20
    • Dolly x20
    • Penguin x20

    Then back to your rocks to finish the 11s.  Return the rocks to the pile and circle up for a final round of slow-cadence Mary

    • Dying Cockroach x20
    • LBC x20
    • Box Cutter x20

    Circle up, for Count Off, Name-o-Rama, Announcements, and Prayers.  Remember those who are sick.

  • Wally Warm-Up

    Sorry, really late backblast.  Better late than never, but not much as the memory had faded.

    I do remember the warm-up, or at least the theme.  It is common for a Pontiff workout to start with 31 Side Straddle Hops.  Wally Pontiff, the namesake of the park, wore 31 playing baseball at LSU.  He died of a heart attack in his sleep when he was 21.  Had that not happened, he’d probably be working out with us in the gloom.  Starting the workout with 31 SSHs has always been my way of thanking a family that’s given to our community and honoring a guy that died way to young.

    So today I wanted to stretch the warm-up out a little and make it a little more challenging than normal.  We did 31 of each exercise.  It went something like this:  SSH, IW, Squats, Moroccan Night Club, Peter Parkers, Windmills, Parker Peters, Dying Cockroach, Calf Raises

    Then we grabbed some rocks and did a couple of rounds of 3-6-3 exercises.  This involves 3 super slow reps, a hold, 6 normal, in-cadence reps, a hold, and then finish with 3 super-slow reps.  I made it up almost a year ago, because I’m a punk.  The World had beaten Uptown by a score of 363 to 360 in the Gnarly Nutria.  I Qd a month later at Audubon and developed this exercise pattern to remind them of the winning score.  However, it’s actually a pretty good workout.  So we did 2 rounds of shoulder presses, Squats, Curls, Toe Raises, and Rows.

    Then we carried one large and one small rock to the playground.  3 stations:  Bench Press with large rock AMRAP, 90 degree hang, and Plank.  30 second plank was the timer.  2 Rounds of that.  Then we moved to 3 more stations:  Swing Merkin, Swing Row, Tricep curl with small rock.  7 Swing Merkins was the timer.  We completed 1 round and returned our rocks.

    Good workout with a couple of great guys.  r

  • R.E.D Friday – The Collin Hero WOD

    Conditions:  Overcast and 61.

    Perfect morning to get some work in.  I showed up about 12 minutes early to find Hand Grenada had beaten me to the AO.  He helped me set up the “equipment” for today’s Hero WOD.  (Thanks to Triple Shift for the buckets of water he stashed by the pumps and thanks to Jefferson Parish for not removing said buckets).

    In all, 8 men posted this morning to pay tribute to our service men and women deployed around the world.  We were honored to have two Veterans with us – Mahatama and Kimchi.  Thank you for your service.

    Warm-up

    SSH x 31; Peter Parker x 31; Windmills x 15; Forward Arm Circles x 15; Morocan Night Club (sans squat) x 15; Backward Arm Circles x 15

    The Thang – Collin Hero WOD

    The goal is 6 rounds in 35 minutes.  Push yourself to do more than that.

    • 400 meter Rock Carry – Use a rock between 20 and 30 pounds
    • 12 Push Press – Use a rock between 40 and 60 pounds
    • 12 Box Jumps – Can be modified to step ups
    • 12 Sumo Deadlift Hi-Pulls – Use Bucket full of water

    Impressive performances all around.  Mahatma, the unofficial king of R.E.D Friday workouts, got in 8 rounds.  Kimchi and YHC got in 7, All others got in 6 more or less.

    • T-claps to Abacus for wearing Red to R.E.D. Friday.  The man gets it.
    • T-claps to HVAC for not only getting in some running before the workout, but timing his pre-thang run so that it ended exactly at 0530
    • T-claps to Hand Grenada for posting consistently since Walley EH’d him (and for not parking illegally).
    • T-claps to Kimchi for coming out on his day off – he’s worked 14 straight 12 hour days or 12 straight 14 hour days…I’m not sure, but either way it’s hard.
    • T-claps to Abacus, Two Yutes, and Rev Sox.  Their consistency and growth is impressive.
    • And T-claps to Mahatma for being a beast and pushing us all.  When I grow up I want to be like him.

    NMM

    Collin Thomas – Age 33 – Morehead, KY

    Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan.  He is survived by his fiance Sarah Saunders, his parents, Clay and Jean Thomas, and his sister Meghan Edwards.

    “Collin Thomas was a brave American patriot and an incredibly gifted Navy SEAL.  His tireless professionalism, inspiring passion for life, and humble demeanor made him a role model for all who knew him.”

     

     

  • Oops, it’s me again.

    It’s been gloomy this week.  A good resbit before the Turkish steam bath that is soon to arrive.  QHC sees a lonely silhouette of a PAX ready to go.  It’s Hand-Grenada, our FNG from Monday gratis Walleye.  He’s nervously peering into the chasm for the pumping station into Pontiff.  It’s scary business.  But not nearly as scary as when QHC asked who’s today’s Q and was told he was!  Actually, that doesn’t frighten QHC any more.  I just hope my on-the-cuff DownPainMents aren’t too dull, whiskey-dick-ish (TClaps to Tool for the vocab drills) or repetitive.  So with an opportunity for a real Disclaimer (because a professional trainer would know he’s up), the PAX is off–for a distance of about twelve feet.

    COP1:

    • SSHs ICx20
    • Inchworm (gratis YSR at the Birdcage this week) ICx10
    • Moroccan Casbah (gratis The Rev from about a year ago or so) [squat while twisting arms] ICx20
    • Mountain Climbers ICx20

    The PAX gets two rocks: big and bigger for COP2:

    • Overhead press ICx20
    • Curls ICx20
    • Nape scratchers (tricep lifts) ICx20
    • Rows ICx20
    • Bench press on our 6s ICx20
    • Low slow squats ICx20

    Rinse and repeat, but with ICx15 (and regular squats instead of LSS); rinse and repeat again, but with ICx10 (again regular squats instead of LLS); then rinse and repeat again–kinda:

    • Overhead press ICx5 (but real slow, 20 count, for #5)
    • Curls ICx5
    • Nape scratchers ICxG (but real slow, 20 count, for #5)
    • Rows ICx5
    • Bench press ICx5 (hold last for 20 count)
    • Low slow squats (for a total of 25 LLS and 25 regular squats) ICx5

    Time for some relaxing at the wall:

    • People’s chair for a long-ass time, with overheads ICx10 and curls ICx10 and sitting some more
    • Rest oh so briefly
    • People’s chair again for not at long: overheads ICx10, curls ICx10, hold rock out 30 seconds.

    Mosey back (10 feet) for Circle of Mary:

    • Flutter kicks with rocks ICx20
    • LBTs ICx20
    • Hello Dollys with rocks ICx20
    • Penguins ICx20
    • Rosalitas with rocks ICx20
    • WWII situps ICx20
    • Russian twists with rocks ICx20
    • LCBs with rocks ICx20

    And it’s 6:15.  Countoff, Name-o-Rama, Shout Outs and closing prayer from HVAC.  Tclaps to Hand-Grenada for two posts in his first week.  Jingle Vader

  • Friday windup

    Hawg sent around a text the night before that there was no Q for the morning Post.  QHC stepped up to the plate two weeks ago and didn’t want to hog the honor, but wondered who would do so.  As YHC meandered over to the AO, he saw a familiar silhouette moseying his way: HVAC.  Just the two of us?  We’d split.  As we started, Abacus joined in, as Rudy lapped up a few times for his marathon training.  TClaps to anyone who runs or trains for marathons: those are not meant for normal humans.

    Anyway, HVAC started off with a bang–as usual.  I used to think Hawgcycle was the King of no pauses.  But then there was HVAC.  Keep us pushed to the max.  If I remember, the first COP was something like:

    • SSHs 20xIC
    • Windmills 20xIC
    • One-two-threes (touch toes, then hips and praise Jesus) 20xIC
    • Peter Parkers
    • Mountain Climbers
    • Bicycles (legs circling with hips high in the air)
    • Russian twists
    • Something else evil and fast
    • more Bicycles
    • Something else evil and fast
    • Evil yoga stretches: warriors, etc.

    Then a handoff to YHC, so we mosey to the nearby fence for a People’s Chair for about a minute OR SO.  Mosey to the rock pile to pick up rocks not SO big.

    • Overhead press 20xIC
    • Curls 20xIC
    • Tricep lifts behind the head 20xIC
    • Deadlifts 20xIC
    • Squats 20xIC

    Rinse and repeat with 15xIC, then with 10xIC and finally with 5xIC.  Mosey back to the fence with our rocks for some more People’s Chair.  About half of minute and then overhead presses 10xIC and then curls 10xIC and a short cool off for maybe another 15 seconds.  Mosey back for a Circle of Mary burdened:

    • Russian twists with rocks 20xIC
    • Flutter kicks with rocks 20xIC
    • Hello Dollys with rocks 20xIC
    • Penguins 20xIC
    • Slow, slow merkins 10xIC

    And as the PAX circled up for a countoff and name-o-rama, Rudy joined us with his sweaty self (no bleeding nipples yet; that was the next morning).  COT for all that is good.

    Jingle Vader