F3 New Orleans

Tag: Kool Aid Man

  • Year of the Snake🐍 – from Thumb War

    Year of the Snake🐍-

    CHÚC Má»ȘNG NĂM MỚI
    (Happy Lunar New Year)

    I checked the field conditions when I got out there and felt it was dry enough for a field focused workout.

    As the pax gathered Bogey brought to everyone’s attention today is the start of the Year of the Snake which Hawg added happens every twelve years.

    Moseyed to center field for Warm-a-Rama:

    Abe Vigodas
    Low slow squats
    Grass Grabber
    SSH
    Mountain Climbers
    Parker Peters
    Thai fighters forward and back. I thought this was the spelling but Mayhem clarified during the warm up it’s Tie Fighters https://f3nation.com/post/tie-fighters

    The Thang – Dirty McDeuce

    4 sets of 3 exercises done to 12 reps 1st 2 exercises were on your own and the 3rd was on a 4 count.

    Set 1:
    12 Hand release Merkins
    12 squats
    12 Flutter kicks

    Run lap around track

    Set 2:
    12 diamond merkins
    12 Bobby Hurleys
    12 big boy sit ups

    Run Lap

    Set 3:
    12 Carolina dry docks
    12 alternating lunges
    12 hello Dollies

    Run Lap

    Set 4:
    12 wide merkins
    12 wife pleasers
    12 penguins

    Run Lap

    With time to kill, I added 2 extra sets to make it an extra Dirty McDeuce.

    Set 5:
    12 plank jacks
    12 calf raises
    12 Freddy mercuries

    Backwards jog to end of field and sprint back to Center

    Set 6:
    12 Merkins
    12 monkey jumpers
    12 LBC’s

    Backwards jog to end of field and sprint back to Center.

    Ring of Fire
    Al Gore’s and Squats
    Leg raises and flutter kicks

    Mary – Dealers choice with a 15 count max
    Thumb war – Freddie mercury
    Mahatma- crunchy frogs
    Bogey- LBT’s
    Vagabond – Pickle Pounders
    Mayhem – X Factor
    Hawg – Big Boys

    Finished up with burpees in the last minute to help Kilo with MABA Challenge

    Short mosey

    Naked moleskin:

    Mahatma had questions about Lunar New Year that we didn’t have answers too. Like what is the semblance of the wood snake.

    There was a soccer ball left on the field that mahatma initiated us kicking it around and passing until the end.

    My counting still needs work.

    Hawg was really pushing Kilo on deconstructing merkins.

    Hawg suggested I should have done a 12 animals themed workout

  • So this is 40… when do I get my old man strength?

    14 PAX posted for the Chamber on Monday, March 9 for a mostly perfect morning, little cool, little humid, mostly great anyway. YHC was born 40 years ago on Sunday, March 8, but was otherwise engaged on that day with a 10-year-old girls soccer tournament, so the celebration was moved to Monday.

    The plan was simple: cram in a decent workout and leave enough time for a quick ultimate frisbee match at the end. But Kuch, it’s dark, did you forget about daylight savings time? How are we going to see a damn frisbee? This is going to be the worst game ever. Why do you have such terrible ideas?

    Well, dear reader, never fear. I planned ahead:

    But first, the workout:

    Quick lap around the parking lot right into

    • SSHx20
    • Hill Billies x20
    • Windmillsx10
    • Mountain climbersx10
    • Something else x something

    Next, a quick tribute to 40. 40 burpees, 10 per minute, OYO. So you can take 6 seconds per burpee and do 40 slowly, or you can do 10 quickly and use the remaining 30 or so seconds to rest. Your call.

    Next, we hit the tires for a preview of the Ultimate Frisbee match. We separated into 2 groups of 7, each person gets 3 flips in, and sprints to the second tree and back while the next person is flipping and so on. Team Small Tire claimed more flips; Team Manly Tire claimed more, uh, manliness. After a few rounds of each, quick Indian run to the parking lot and back.

    And finally, it was time for the Ultimate Frisbee Showdown. I’d like to say Team Manly Tire dominated, but due to about 30 dropped frisbees on the goal line, the game ended in a 3-3 draw. Some on team Small Tire suggested the referee (YHC, also a member of Team Manly Tire) might have been biased and ruled Saban out of bounds when he really scored a TD, but unfortunately for Team Small Tire, those complaints were summarily overruled. A last second score sealed the tie.

    COT, Name-o-rama, and prayers of thanks for good health and for comfort and grace for those of us waging our own private battles. I know I’m healthier at 40 than I was at 30, and I know that’s because of F3, so as always, I’m truly thankful for all of you who push me to be better. – Kuch

  • Everyone Loves Jailhouse Rock, a Tribute to the King.

    Everyone Loves Jailhouse Rock, a Tribute to the King.

    In Tupelo, Mississippi, on January 8, 1935, in a two-room shotgun house in East Tupelo, then a separate municipality that some called the “roughest town in north Mississippi,” Elvis Aaron Presley was born. Times were hard in the U.S., especially in the South, when Elvis Presley entered this world. To be born poor then was not unusual. What was unusual about Elvis at his birth is that he was a twin. His twin brother, Jesse Garon, did not survive, making Elvis what is called today a “twin-less twin.”

    W/U

    • SSH x 35
    • HB x 35
    • IW x 35
    • AC x 18, Reverse x 17

    The Thang

    Don’t Be Cruel

    • Burp & Merk to 10 Merkins

    All Shook Up

    • Sit on your “throne” like Elvis and in COT style state your Hospital Name, F3 Name, & Favorite Elvis Song.   Hold until the end of the COT. (Jailhouse Rock is the clear favorite among F3 PAX. I’m sure it had nothing to do with the fact that it was the first song mentioned).

    We Can’t’ Go on Together with Suspicious Minds

    • Lunge Indian Run from track to road, then Indian Run to NOMA

    Find your twin Jesse Garon Presley for Dora 1-2-3

    • 100 Merkins
    • 200 Squats
    • 300 LBCs

    Indian Run back to the Flag.

    Counterama, Namerama, COT.  Happy Birthday Elvis!

    Thank you for the opportunity to Lead, Thank you very much,

    Da Parish

  • The Freaking Exception (?)

    After reading the email this morning, it occurred to me that I may have forgotten something important last week. It wasn’t my wife’s birthday, remembered that. Thanksgiving? Who could forget it. Black Friday? My coffee at uptown PJ’s only cost an arm and half a leg in celebration of Black Friday, so it wasn’t that. No, YHC may have (allegedly) forgotten (potentially) to post a BB from the Foundry this week. I may have (according to some sources) been mentioned in the weekly email. For this – if it refers to me – I am deeply sorry (allegedly). Regardless, as I have gotten on others before about failing to post a BB, no excuses. Just like it’s better to send a wedding gift six months late than not at all, please allow the following to serve as YHC’s BB from last week.

    On Wednesday, we were joined by 1 FNG and 3 out of towners – Side Effects, Charmin, and Uptown Girl – for out traditional foundry workout, consisting of offensive music, an appropriate amount of mumblechatter, and Tabata. The mumblechatter is because we always forget the rotation halfway through; Tabata is because it’s a rockin good time; and offensive music is required by law as a tribute to Jesus Juice, whose playlists consist mainly of people screaming obscenities over 300 beats per minute.

    But first, on a muggy morning, we did a quick warmup on the track of

    • SSHx20
    • Arm Circlesx20
    • Mountain Climbersx20
    • IWx20
    • Self love OYO as we walked to the lanes of the track

    From there, the usual: 2 lines, Indian Run to the Foundry.

    When we arrived, 8 stations of Tabata, consisting of

    • Snake Derkins (just a Derkin on the thing we call a snake, not some cool new exercise that involves slithering around while doing merkins. although….)
    • Upright rows 
    • seated dips
    • Squats 
    • Shoulder taps
    • Hanging crunches 
    • Plank + alternating arms up in the air
    • Burpees

    We got 5 rounds in, and Indian ran back to the track for some cyo Mary, including

    • LBC’s
    • Doctor W’s
    • flutter kicks
    • something else

    We moseyed to the flag where we arrived at 6:15 sharp. COT, prayer, and then coffeeteria at PJ’s on Canal. Thanks for coming out. – Kuch

  • Campus tour

    Nine pax arrived on time at the Chamber for my first Q; one of which was an FNG who Gideon brought in after meeting on a plane. The PAX warmed up with head rotations, self love, grass grabbers and general stretching.

    The PAX then did an Indian run up Elysian Fields to station one where I spoke of the artist Tom Sachs and his daily studio practice “work is a privilege, it is not that you have to do 50 push ups but that you can. ” with this in mind the pax did 50 Merkins.

    Indian Run to station 2 – Water Feature / here Pax concentrated on core with crunchy frogs, American hammer, J-Lo and dying cockroach – sets of 25 in cadence

    Indian Run to station 3 – The Levee / Pax partnered up for Dora, 200 cumulative dips timed by partners running up and down the the levee.

    Indian Run to station 4 – UNO Sign / Pax partnered up, 50 lung walks while partners sat in Al Gore.

    Indian Run back to the flag – 10 burpees every minute for 4 minutes completing the work out.

    Countorama, nameorama / FNG centered up and was officially named Bonvoy. Prayer spoken was centered around gratefulness.

    I had a great time leading this work out and look forward to more in the future.

    Tom Sachs:
    Website
    10 bullets, “Working to Code”

  • Monday Legs Day with No Rain and a Sketchy Drive by

    After 94 days as a part of this rock solid organization, I took the plunge into Q-ship. Here’s my maiden Voyage:

    Warmup:

    Parking Lot Tracers (w/ back peddling and side shuffling)  – Dug into Exicon for this. The Chamber just might have the smoothest, well marked and lit parking lot in all of NOLA.

    Circle Up for:

    SSH (15 ct.) /  Forward Arm Circles (15 ct.) / Reverse Arm Circles (15 Ct.) / Grass grabbers (15 Ct.) / Low Slow Squat (15 Ct.)

    Dirty MacDeuce:

    4 Rounds – 3 Exercises (Chest, Legs, Abs Focus) x 12 reps with Lap around Chamber parking lot.

    • Round 1 – Merkins / Squats / Big Boy Sit Ups
    • Round 2 – Incline Merkins on the Curb / Calf Raises / Flutter Kicks
    • Round 3 – Wide Grip Merkins / Summo Squat / Freddie Mercuries
    • Round 4 – Carolina Dry Docks / Bonnie Blairs / Reverse Crunches

    Moseyed to the Soccer Field…

    Leg Wrecker Round 1

    Split into 2 groups/partner up. One Pax does Lt. Dan’s across the width of field will the other holds Al Gore’s

    Moseyed to Bleachers…

    • Right Legged Step Ups (20 Ct.)
    • Dips (20 Ct.)
    • Left Legged Step Ups (20 ct.)
    • Incline Pushups (20 ct..)

    Leg Wrecker Round 2 – The Same

    Wrapped up the workout with some Mary (LBC’s x 20, American Hammer x 20, and Penguins x 20) and some stretches.

     Concluded with COT and Prayer.

    Many thanks for the support and feedback from the group through the workout. Thanks for the opportunity to plan and lead as Q and already looking forward to my next one. I encourage those who haven’t taken the plunge to just do it!

  • Great > Good

    “Don’t let good enough get in the way of greatness. That just means come back to work on Monday ready to go. Still lots of ways we can improve.” -Joe Burrow

    A victorious weekend of football on 10/12 & 10/13 made for lots of happy PAX this past Monday morning at The Chamber. The Saints pounced the Jaguars, LSU took a rather large bite out of the Gators, and Tulane rolled over The Huskies….great motivation to start the week off with a bang. YHC felt a football themed workout would only be fitting. The goal was to use good form and really push through….do more than just go through the motions, something many of us can often be guilty off. Ten PAX posted, surprisingly not the hangover rate one may expect after such a weekend. Here’s what we did:

    Warmup: Capri Lap around the parking lot, dodging some unusual early morning traffic, followed by a quick COP with SSH x42 (LSU points/score), IW x13 (Saints), and headed to the curb for Rocky Balboas x49 ea leg (Tulane). Then Burpees x10 to give a shout out to the defenses that all had a stout week.

    Then grabbed some 8x8x8 “half blocks” (20lbs) that YHC had in the truck, and made our way to the field where cones were positioned for some 4 rounds aka “quarters” of 5 minute long partner circuits.

    1st Quarter: Lunge walk w/block overhead to cone while PAX#2 performs merkins till fatigue followed by planking. Flip flop for five min.

    2nd Quarter: Tricep extetension w/block while PAX#2 crab walks to cone and runs back. Flip flop for five min.

    Halftime: Some attempts at a Coach O pep talk, then Indian run (.4mi) down Elysian Fields toward the lake followed by a quick Mary COP. a run back at your own pace with tire flips x5 and burpees x5 when back at the starting area.

    3rd Quarter: One hand block curls while PAX #2 bear crawls to the cone and runs back. Flip flop for five min.

    4th Quarter: Everyone’s favorite, Thrusters!, while PAX#2 backpedals to the cone, knocks out 3 burpees, then runs back. Flip flop for five min.

    COT and BOM to seal the deal….strive for greatness, prayers for the Hard Rock victims. Nice to see The Chamber with a strong foothold and steady following of PAX. Let’s keep it going.

    Tool

  • 5 year CONVERGENCE!

    Well – 5 years later we are still going STRONG! I remember when we started thinking I don’t have time in my life for this group. After a week of beatdowns I knew that we had to commit to growing this group – it had already begun to change my life and they way I interact with people everyday. I know after a nasty 530am beatdown – that I can handle anything the day throws at me. Thanks to all the guys here in NOLA that keep things running so that we can continue to be a group. Thanks to OBT for taking time out of his life to get us going in the GLOOM! Looking forward to 5 more years of F3 in NOLA.

    Today the pre-run started with about 20 PAX for a run down BAYOU ST JOHN. Beautiful weather, cool air and a crisp breeze. We ran 12 min out and 12 min back so that we could arrive in time for the fun.

    KUCH – has a been a great EH’er and a nice addition to F3 NOLA. Kuch started the party off with a WARM UP circle. SSH, Imp Walkers, Arm Circles, Peter Parkers, Merks.

    Then we divided up by 5 count into teams. We did 5 burpees, 5 Lunges, 5 Merkins, 5 Squats, 5 Plank Jacks. Bear Crawl across the lawn. Run back. KUCH did an excellent job getting the teams set quickly

    5 reps. We ran out of time and had to call it after 3 reps. No team won due to the shortened KUCH set. Kuch represented NOLA well – with a pretty gnarly start to a celebratory event.

    2nd set with DURACELL – FROM BATON ROUGE

    Duracell brought out 2 coupons. 40lb cinderblocks. 2 PAX ran to the center and did 3 thrusters. We went two different directions. A slow starter but once the PAX got the hang out this one – this was a solid beatdown. Duracell had to do about 15 exercises in cadence to 20. Exercises ranged from a regular plank, to shoulder taps, to merk variations to squat/lunge variations. The highlight of this section was Mathlete’s 2.0-Bear getting that cinderblock in the right position and up. Duracell represented the RED STICK well.

    THIGHS FROM THE WANK- 3rd quarter. We started with a solid mosey over the to the lawn in by the museum. Upon arrival we see that Thighs has organized with some printed out signs a 15 min beatdown that is going to suck. At each sign there was an exercise- PAX had to complete 20 reps the first time through, 15 reps the 2nd time through. (Possible 3rd time for the fastest pax members). Exercises were:

    1. Bonnie Blaires
    2. Diamond Merks
    3. Reverse Crunches aka Gaspumps
    4. Bobby Hurleys
    5. Merkin Toe Touches (need to incorporate this more in my Qs)
    6. Freddie Mercs

    RUN back to the start line and do this again. Thighs had the teams organized in a way by street names. Due to 75 PAX that didn’t quite workout but Thighs quickly modified and let the teams fall where they were. A good quick call. Thighs demonstrated that there is nothing easy about the WANK. Those guys are tough! Great turnout by the WB.

    STEVE FROM THE NORTHSHORE- FINISHED OFF The PAX back on the great lawn. Each pax got a partner.

    You had to do your partners age in burpees, your partners weight in LBCS, and your partners months in F3 in Freddies.

    Steve had a few minutes left so he finished with some Peter parkers, and some American Hammer.

    After a 75 PAX NAME O RAMA, NUMBERRAMA – Hokey POkey finished us off with an awesome prayer!

    After the whole beatdown we gathered at Cafe Du Monde for a 5 year celebration party. Tclaps to Rudy, Tool and Gabrielle for making that happen. There were eggs, bacon, sausage, grits, biscuits, beignets and plenty of coffee!

    Thanks to our awesome Qs! IT is NOT easy to Q 75 PAX!

    So blessed to be a part of this group- cheers to 5 more years of F3 NOLA!

  • We Don’t Need No Stinkin’ Grass

    After my Okwata beatdown last week which led to many bites on several PAX I made a guarantee that we would not use the grass at UNO this morning. Thankfully our lovely website has several options for beatdown routines to be performed on asphalt and/or football field. And wouldn’t you know it the parking lot at UNO is smooth asphalt and larger than a football field. 11 PAX (and Gideon’s well trained dog) joined me in the still humid morning (no cool front yet). Disclaimer was given and off we went.

    Warm Up:

    Mosey a lap around the parking lot and circle up:

    • SSH x 20 IC
    • Windmills x 10 IC
    • Concrete grabbers x 15 IC
    • Arm circles fwd/rev x 10 each IC
    • Self love x 15 IC

    Thang #1 Quarter Pounder:

    All PAX line up at the edge of the parking lot. Thanks to Kuch for providing the tape measurer which I was able to use to mark off 25, 50, 75, and 100 yards (roughly). All PAX run 25 yards, perform 25 merkins, and run backwards to the start. Run 50 yards, perform 50 squats, and run backwards to start. Run 75 yards, perform 75 mountain climbers (1 is 1), and run backwards to start. Finally run 100 yards, perform 100 reps of any ab exercise(s) of each PAX choosing, and run backwards to the start.

    Thang #2 Dominoes:

    All PAX line up on the curb in a side plank position with left hand in air. PAX member on the farthest right end of the line rotates into a high plank position and performs 5 merkins. He then holds the high plank while the next PAX performs 5 merkins, and so on, and so on until the PAX member on the farthest left end of the line performs 5 merkins. He then immediately performs another 5 merkins and then rotates into a side plank with right had in air. The merkins and side planks continue until the man who started it off completes his 5 merkins.

    Round 2: flapjack and start from opposite end of the line to even out the amount of time spent in right side plank and left side plank.

    Thang #3 Leg Wrecker:

    PAX is split up into 2 groups lines up on either side of the short side of the parking lot. Group 1 performs Lt Dan’s (1 squat and 2 lunges) across the parking lot while Group 2 holds an Al Gore. Flapjack once Group 1 completes the trek across the parking lot.

    Thang #4 The Gross:

    Seeing as how everyone in F3 NOLA should be familiar with Mardi Gras we should also know what a gross is. It’s a dozen dozen. So the gross consists of 12 exercises of 12 reps (some IC and some not). I opted to split it up evenly into 4 upper body, 4 lower body, and 4 abs.

    • Floyd Mayweathers
    • Low Slow Squats
    • Flutter Kicks
    • Carolina Dry Docks
    • Calf Raises
    • Hello Dollies
    • Overhead hand clap/DJ Jubilees (T-claps to Kuch for this name suggestion; as in “East coast where you at? Let me get a hand clap!)
    • R Side Lunges
    • Box Cutters
    • Diamond Merkins
    • L Side Lunges
    • Freddy Mercury’s

    Cool down with another lap around the parking lot and some static stretching.

    Count off, Name-o-rama, Announcements, Intentions, and Sweaty ball of man. Thoughts and prayers were offered up for Da Parish’s cousin Jonathan Serigne (F3 name Bellhop) and his family. May he rest in eternal peace.

  • IP Greatest Hits

    “I just can’t get enough” – Black Eyed Peas

    Another notch on the belt for The Chamber, F3 NOLA’s newest AO.  This was only the second regular, non-IP beatdown which opened up some options for venturing out of the parking lot area that’s been home to the past few workouts there.  As the PAX trickled in, it was good to see a FNG show up after seeing the F3 info on Nextdoor.  With several regulars using a post-Saints game fartsacking pass, it became apparent our crew would be lighter than usual…rumor had it one of the young bucks was “trashed” and others left all they had in the dome.  With a dozen concrete blocks still in YHC’s truck, it was only fitting we gave them some love one more time.  Here’s what we did:

    Warmup lap around the parking lot, then AC, WM, IW, PP.  

    The Thang:  Iron Pax Greatest Hits

    Round 1 – Thruster x20, Block Swingsx20, R&R x15ea,x10ea,x5ea

    Mosey

    Round 2 – Broad Jump x20, Big Boy Situps x20, R&R x15ea,x10ea,x5ea

    Mosey 

    Round 3 – Merkins x20, Bonnie Blairs x20, R&R x15ea,x10ea,x5ea

    Short Mosey

    Round 4 – Bear Crawl approx 50-60yds, Lunge Walk 40yds 

    Mosey

    Round 5 – Block Curls x40, Gas Pumps x40, R&R x30,x20…time expired

    Approx 1.1 miles covered. All got stronger, and sweated out any weekend impurities. 

    COT where we welcomed FNG Kool Aid Man, who gave us lots to works with but landed on a name fitting for a guy who just weeks ago ran into a brick wall playing basketball and split his head open.  Announcements included upcoming convergence, H8, and spreading the word about the Chamber being a weekly thing from here on out. 

    Thanks for the opportunity to lead.       
    Tool