F3 New Orleans

Tag: King Kong

  • Backblast – Catfish Saturday VQ (2018-07-14)

    Greetings folks,

    Had a great workout this morning with Mr. Catfish’s Virgin Q.

    Attendees:  Catfish, Rudy, Mahatma Ice, Da Parish, Reluctant Yankee, Cliff Notes, Tool, Babyface, Triple Shift, Fracsac, King King, Mambi, Woz, Gabrielle, Medulla Oblongata, Bogey, Cooch, Calliope, Jinglevader, Dewey, Pie Gow, Abacus, Moist, Belloq, Whoop, Two Yutes

    Also had an FNG come in, who now has been officially christened as Beignet.  Turns out Beignet lives in Phoenix, so he will be bringing some N’awlins flavor back to his F3 group there.

    On to the workout:

    Started with a mosey over to the Great Lawn for Side Straddle Hop, Peter Parkers, Parker Peters, Plank Jacks, Imperial Walkers

    Moved to side of great lawn for a B.O.M.B.S. variant (50 burpees, 100 overhead claps, 150 merkins, 200 sit-ups, 250 squats).

    Moseyed to the fountain for some dips, step-ups, and derkins.

    Lined up and did 2 laps of indian run on the main road to the museum.

    Moved to the field adjacent to the museum for a combo of lunges, bear crawls, duck walk, and burpees.  This involved lunging for two trees, then 5 burpees, bear crawl two trees, 5 burpees, then duck walking two trees, 5 burpees.  Rinse and repeat.

    Moseyed back to flag for our CoT and naming of our FNG (beignet).

    Thanks again to everyone for coming out.  27 strong is a hell of a way to do a Virgin Q!  Hope be able to do it again soon!

    Catfish

     

  • Macdeuce at The Birdcage

    (more…)

  • Suicide Squad

    19 PAX woke up to this beautiful morning for a July beat down at the Skinny.  Started with our standard disclaimer, we went straight to the warm up.  All in cadence count – 25 SSH, 15 Forward Arm Circles, 15 Imperial Walkers, 15 Backward Arm Circles, and 15 Hill Billies.

    We moseyed off to the track to our first station.  We broke up the PAX into 4 groups with the following exercises.  Group 1 – 10 pull-ups (the count), Group 2 – lunges, Group 3 – merkins, and Group 4 – plank jacks.  We did one full rotation.  We then moseyed across Magazine Street to one of the fields in front of Audubon Zoo.  Magically, there were about 10 cones set up to resemble a flag football field.  Each cone was about 10 yards apart.  Because of the perfect set up, we decided to do some suicide drills.

    Suicide Drills

    1.) OYO – jog to the first cone, sprint back, 10 merkins.  Rinse and repeat to the 2nd and 3rd cone.  Total = 30 merkins.

    2.) OYO – Jog backwards to the first cone, sprint back, 10 squats.  Rinse and repeat to the 2nd and 3rd cone.  Total = 30 squats.

    3.) OYO – bear crawl to the first cone and back, 10 merkins.  Bear crawl to the 2nd cone and back, end with another set of 10 merkins.  Total = 20 merkins with nonstop bear crawl.

    4.) With a partner – facing each other, side hop / jog to the first cone and back, 3 burpees. Rinse and repeat to the 2nd, 3rd, and 4th cone.  Total = 12 burpees and a lot side-hopping.

    5.) *Iron Sharpens Iron Challenge of the Day* – With a partner – wheelbarrow your partner to the first cone, 5 rower or traditional sit-ups at the first cone.  Let your partner wheelbarrow you to the 2nd cone, 10 rower or traditional sit-ups at the 2nd cone.  Wheelbarrow your partner to the 3rd cone, 15 rower or traditional sit-ups at the 3rd cone.  Let your partner wheelbarrow you to the 4th cone, 20 rower or traditional sit-ups at the 4th cone.  Total – 50 sit-ups with alternate wheelbarrowing and crawling between partners.

    6.) OYO – jog to the first cone, sprint back, 10 merkins.  Rinse and repeat to the 2nd and 3rd cone.  Total = 30 merkins.

    7.) OYO – crab crawl to the first cone and back.

    We then completed the day with some more core exercises: dying cockroach IC x 20, penguin IC x 20, American Hammer IC x 17 (I tried to do 20 but didn’t happen).  We then moseyed back to the flag and finished right at 6:15 a.m.

    We ended with count-o-rama, name-o-rama, announcements/intentions, and prayers.  I feel very blessed and honored that I get a chance to lead the PAX.  Thank You for pushing me to post on a regular basis. And welcome back Chiquita!!!

    SYITG

    King Kong

     

  • Back to the Roots

    Too many moons ago I did my last Q at the Mothership.  My last Q was based on a book I had read the 7 Habits of Highly Effective People.  This time I wanted to focus on the roots of F3 a simple straight forward no frills beat-down.

    Disclaimer

    Mosey to the Great Lawn

    Warm Up – IW 30, SSH 30, Arm Circles F 15, Arm Circles B 15, Peter Parker 20, Parker Peter 20, Plank Jacks 20, Low Plank Peter Parter 10, Low Plank Parker Peter 10, Low Plank Jacks 10

    Mosey to the fountain in front of NOMA – wait for 6

    Mosey to the Singing  Tree

    Bearmuda Triangle – A triangle (approx 20 yard sides) was setup in the tall ant infested grass.  We divided into 3 groups.  Bear Crawl to cone 1 perform 1 burpee – Bear Crawl to cone 2 perform 2 burpees –  Bear Crawl to cone 3 perform 3 burpees.  Rinse Repeat.  Rinse Repeat.

    Mosey to open field

    16s Floyd Mayweathers & Monkey Humpers.

    Mosey to pier

    Jack Web 1:2 to 10 merkings

    Mosey back to water fountain by NOMA fountain

    1 MOM LBC 30

    Announcements/Intentions/Prayer/Coffeteria/Bible Study

    Welcome FNG – Quiche.  I think he was EH’d by the Wiz.

    This work out paid subtle tribute to some of my favorite F3 beat downs.  First to Roots –   YHC was happy to see Roots make his way from Uptown and deliver the third shovel flag of the day.  My first workout was at the Birdcage with non other than OG Roots as the Q.  It was quiet, intense, and intimidating.  In other words it was awesome.  2nd to Douille –  who taught me that low plank Peter Parkers and Plank Jacks are possible (there were doubters today).   Finally to Maverick (somewhere on the Northshore) who previously took the pax to the pier for Jack Webs.  Thanks to last months ISI challenge I could complete 10 rounds this time.

    Thanks for the opportunity to lead.

  • Boom Chuga Luga Luga Boom

    What rolls down stairs
    alone or in pairs,
    and over your neighbor’s dog?

    Well the PAX would soon find out! With a tardy pushed we ventured into an uncharted sea of possibilities. In the shadow of the Wolfpack Mountain we sojourned into the quads of Tulane.

    A warm up of Pete Parkers x21, Burpees x10, Arm Circles Forward and Reverse x21, SSH x21.

    We then moseyed on across Frerret to the Navy Building for pick up an FNG and our new toy

    What’s great for a snack,
    And fits on your back?
    It’s log, log, log

    Courtesy of the Naval ROTC unit we borrowed their log the mornings workout.

    We broke up into 3 groups of 5.

    Next we proceeded to do an Indian run where group 3 picked up the log and chased down groups 1&2, pass the log to group 2 then sprinting ahead of group 1. We did this all the way down McCalister to the Riley Center where we turned around and continued back to the engineering quad. Running proved to be a challenge but each group organized themselves quickly. Tclaps Wiley, the shortest of the lot, quickly realized we need to line up tallest to shortest if we were going to achieve anything and that went a long way to get everyone moving better.

    In the quad we rotated through using the log. First round we did log presses x 20, while the waiting groups did Mericans,
    Second round we did log situps x20, while the waiting groups also did situps
    Third and Fourth round was Log Shoulder Presses x 20, while the waiting groups did air presses during the 3rd round, and lunges during the 4th.

    After wards Saban led a Circle of Marry while the 3rd group ran the log home to the Navy building. When the Pax were all reunited a quick pickle pounder and then mosey back to the flag.

    At the circle we had 2 FNGs to add to Uptown vs the World Air Bag & Soup Kitchen

    Inspiration for the workout came from the Art of Manliness which has posted the FM21-20 Army’s Field Manual for Log Training Manual from 1946

    https://www.letssingit.com/ren-and-stimpy-lyrics-log-l8zj5lw
    LetsSingIt – The Internet Lyrics Database

    WWII Army Log Work Outs

  • The Ultimate 4th of July Beatdown

    18 Pax exercised their freedoms this morning by posting at The Birdcage.  This included Da Parish, making his Birdcage debut.  I believe it may have also been Mariah’s Birdcage debut as he has completed the move from Charlotte.  Metro’s loss is our gain.

    Pledge of Allegiance

    We moseyed to the World War I museum and recited the Pledge.  This is a very historical spot that doesn’t get much recognition.  The Memorial itself has the names of the Lousiana residents that sacrificed their life during World War I.  Additionally there are six Live Oaks surrounding the memorial that were all planted by military heroes from around the world:  2 from France, 1 from the U.S., 1 from Italy, 1 from Great Britain, and 1 from Japan.  All planted between 1920-1935.

    Warm-up

    30 SSH; 20 Imperial Squat Walkers; 15 Windmills; 25 Peter Parkers; 25 Mountain Climbers; 25 Parker Peters

    1776 Revolution

    Mosey to the Zoo side of Magazine for a 4th of July modification of The Suck.  One revolution consists of  1 burpee, 7 merkins, 7 side straddle hops, and 6 squat jumps.  After completing each revolution, yell out Huzzah.  Complete as many revolutions as possible in 3 minutes.  We took a one minute rest and repeated it, this time yelling out the number of each revolution.  It sounded like most men completed between 5 and 8 revolutions.

    Bernie Sanders Tabata

    We moseyed to the soccer goal for a two rounds of modified tabata.  4 men on the did the Bernie Sanders on the soccer goal (L hangs for as long as you can hang – don’t give up), while everyone else did the prescribed exercise (Merkins, Squats, or Rower Sit-ups (shout out to this month’s ISI)).  After the last Bernie dropped out (or Q called it) we rotated in 4 new Bernies and a new exercise for everyone else.  We went through 10 rounds – 4 merkins, 3 Squats, and 3 Rower Situps.

    Sprint

    We partnered up and raced to the other side of the field (about 80 yards)

    Ultimate

    We finished the workout with a 15 minute game of F3 Ultimate.  Two Merkins on each change of possession for the team losing possession.  10 burpees each time your team gives up a score.  Let’s just say that this was a defensive struggle, despite the advantage to the offense.  The final score was 1-0.

    COT

    We moseyed back across Magazine for a holiday picture by the flag.  We closed with a prayer remembering those service men and women away from their families today as the serve our country.

    Then YHC had to pay my burpee bet to Da Parish for the Hog’s baseball losses to LSU this season.  66 burpees in LSU paraphernalia.  Thanks to JV for finishing with me.

     

     

  • LGBTcoQcurious

    Peaches was approached to VQ  and in fit of panic enlisted me, Angie’s List, into a Manage-a-Deux-VQ. I graciously accepted and even jotted down some exercises which I promptly left at home. Luckily Peaches was on top of his game and had many fun things planned for the PAX including music, running, running, running and a sunrise on Green Wave Mountian. After we had our picture made with a giant phallic bell tower in the background. How apropos.
    The Thang*-
    Disclaimer

    Mosey to TouchDown Jesus

    • 20 SSH
    • 20 Windmill
    • 20 Monkey Humpers
    • 20 Arm Circle

    Mosey to LBC Quad

    • BLIMPS-substitute LBC for Lunges
    Mosey to Turf Field
    • “I cant quit you” plank to Peaches-Plank/Peter Parker/PlankJack combo
    Mosey to Green Wave Mountian AKA BrokeBack Mountian
    • Indian run up, Stairs down
    Long Mosey to Benches
    • 11 Left leg step ups
    • 12 dips
    • 13 Right leg step ups
    • 11 dips
    Mosey to flag
    • 20 Mericans
    Count off/ nameorama
    announcements/ intentions
    Sweaty balls ‘o man
    *Somewhere in there was an “elephant walk” that Coast Rat enjoyed enough to praise later in a group text. Kinda bummed I missed that, I think elephants are pretty neat. 

  • Almost, Really Close, 2018 National Champions

    I took the opportunity this morning to celebrate Arkansas’ infamous runner-up in the College World Series.  Hoping to be able to work in groups of three, we had nine as we took off toward the Rock Pile.  Picked up JV along the way, making 10….hmm not divisible by 3.  Then we picked up Hand Grenada for 11….hmm still not divisible by 3.  Luckily I could count on my good friend Amnesty to show up during the warm-up, saving me from having to think too hard.

    Ninth Inning, 2 outs, man on 3rd.  Oregon State batter pops up along the right field line.  Arkansas second baseman Carson Shaddy takes off like his hair is on fire, looking to be the man that secures Arkansas’ first Baseball National Championship.  Unfortunately he overruns the pop up by about 6 feet.

    We continue our initial mosey past the rock-pile as we overrun our normal warm-up spot, finally stopping to warm-up near the T-ball field.

    SSH x 30; Peter Parker x 26; Windmills x 14; Parker Peter x 26; Squats x 26; Hillbillies x 26 (It was after the squats that Rudy figured out the reason for the 26 count exercises)

    As the pop-up hung in the air, the right fielder, second baseman, and first baseman all converged on it as it dropped between them.

    Next we headed to The Hill where we encircled the hill and did a crawl-bear, converging at the top, then bear crawled back done.  Round 2 was the most painful round as we repeated the crawl-bear convergence twice.  Our personal failures in round 2 lead to a round three where we did the crawl-bear convergence one final time.

    Arkansas, one of the nation’s most prolific offenses all year long, failed to hit a home run in the final three game series.  In fact, I think they only had 3 extra base hits in the three games.

    It was time for some strength training.  Not being afraid of failure,we grabbed the largest rocks we could safely workout with and circled up for some 3-6-3 reps.  That’s 3 super slow reps, followed by 6 normal cadence reps, and finishing with 3 more super slow reps.  Sets included Curls, Shoulder Presses, Rows, Squats, and Calf Raises

    In case you missed the game, after the three players allowed the pop up to fall, the Oregon State player hit a single tying the game at three.  The next batter hit a two-run homerun as OSU went on to win the game and take the series the next day.  A little better communication and teamwork by those three and things would have been much different.  

    We took our rocks to the football field and divided up into groups of three for some teamwork exercise.  Rocks were placed on each end of the field.  Pax 1 does Shoulder Presses.  Pax two runs to the other end of the field (sin rock) to relieve Pax3 who is doing Bench Presses.  This continues until each team reaches 300 Shoulder Presses and 300 Bench Presses cumulative.

    After the game was over, I felt like punching someone.

    We dropped our rocks back off at the pile and circled up for some Nolan Ryan’s.  26 with the right hand and 27 with the left.  There’s always next year.

    NMM

    • Welcome to FNG Hunchback.  He came with Rudy and Rudy made him wear Notre Dame shorts to the workout.  No idea if he really likes ND or not.
    • No one else seems to be wearing flip flops to the workouts.  Give it time.
    • The Crawl-Bear was a crowd pleaser
    • Thoughts of Mahatma and Triple as they recover from their bike accident.
    • Remind me to have a Snickers on hand for Rudy during the COT.
    • Glad to see three Uptowners representing this morning at Rock City.  The World is all inclusive.

     

     

     

     

  • Mellon Collie and the Infinite Side Straddle Hops

    I checked the temp as I walked out out the door this morning to discover that it was a cool, crisp 81° with 91% humidity. Perfect weather for a F3 beat down.

    We gathered around the flags and at 5:30am I gave the disclaimer and we moseyed over to circle up next to everyone’s favorite rock pile. My sparsely used theme for the morning is 90s alternative rock, so we did some extra SSHs to go with my title which is based on the 1995 Smashing Pumpkins album.

    The warmup

    SSH – 35

    Parker Peters – 20

    Hillbillies – 25

    Smurf jacks – 20 (since I needed to get a few more side straddle hops in for the sake of my title)

    The Playground

    We picked out our rocks and took them over to the playground for a standard playground rotation exercise. Everyone got a partner and I tagged up with Mambi and Hand-Grenada. We rotated to complete sets of shoulder presses (with rock), pull-ups, under dogs, real freddie mercuries, burpees, and merkins. The count was 20 shoulder presses. We completed the rotation twice.

    Slow Motion Suicide

    We took our beloved rocks to the football field to complete a slow motion suicide. I felt like slow motion suicide sounded like the name of an alternative rock band from the 90s. (I just googled the name and Slow Motion Suicide is the name of an alternative rock band!) We did a slow suicide down the football field and back. We ran 1/4 length of the field with rock over head. We stopped for 20 curls and then dropped the rock to run back to the starting line and back to our rock. We took the rock over head to midfield for 20 bench presses. We ran down to the starting line and back to the rock. We put the rock over head to 3/4 of the field for 20 rows. We ran down to the starting line and back to the rock. We put the rock over head to the end for 20 LSS. Following a 30 count, we repeated the suicide across the field to get back to our original position.

    Mary

    We deposited the rocks back in the pile before circling up for some Mary.

    Flutterkicks – 15

    Penguins – 20

    American Hammer – 20

    Wife-pleasers – 20

    O Dolly – 20

    We ran back to the flags. At our arrival there was some controversy with Rudy complaining that he wanted 60 more seconds of Mary. I was ready to put her to bed, so we counted off followed by name-o-rama, and prayer. Thank you men for running and sweating with me. I would never be out there without you. 13 strong.

     

  • Running Introduction

    Not enough can be said about what we can achieve when we are held accountable.  I’d had a long week by Friday morning and the weekend wasn’t looking any better.  No need to get up at 5 right?  Not quite.  Roots had already texted earlier in the week to let me know I had the Q and just knowing it was my turn to contribute was enough to drag myself out of bed.  I’m not saying I did it very quickly and when I forgot my watch and had to go back inside to grab it I knew time would be tight!  Salt it the wound when I arrived and found a movie production taking up all the parking.  I grabbed a spot much further than normal and could see the Pax staring at their watches as I ran up to meet them.  F3 disclaimer on the fly as we moved quickly into the warm up.

    Warm Up:

    Quick Mosey to the flag where this spring’s duck shit has sprouted some aggressive grass. Knowing the shoulders would be a little tight from Wed:

    • Plank Jack IC X 30
    • Peter Parker IC X 30
    • Mountain Climber IC X 30

    Mosey to the neutral ground for F3 marketing BLIMPS.  Several cars patiently waited on us to cross so at least a few people noticed.

    Slow Mosey from the neutral ground to in front of the Loyola music building where We found some benches:

    • LLS X 20
    • Dips X 20
    • RLS X 20

    Long Mosey to the Tulane Parade grounds.  Smell of bacon was in the air.  BLIMPS at the corners and 1/2 way mark.

    Mosey to Wolfpack for a double line Indian Run to the top. Hustle down the stairs.

    Mosey to touchdown Jesus for one round of dying cockroaches IC X 20.  Mumble chatter suggested perhaps the pace between locations was faster than desired but everyone made it!

    Mosey back to the flag just in time.  Count off, namorama,  ball of man.  After a little grab ass in the ball of man, the Pax redirected and joined me in a prayer of thanks for the abilities we have including the mental strength to get out and post with our brothers!