F3 New Orleans

Tag: Mahatma

  • Hold’m

    1st off – sorry for the delayed BB Post –

    Warm-Up:

    All in Cadence

    Michael Phelps x 16

    SSH x 25

    Peter Parker x 16

    Parker Peters x 16

    Shoulder Taps x 16

    Hill Billy x 20

     

    Grab your rock – Q recommended something in the “medium” range – NO Triple Shift boulders as goal was to never put your rock down!

    Head to the big field – line up on sideline for instructions – 11 was our 1st mission – Curls to squat press – running with your rock the entire time, keeping core engaged with rock held out front or overhead.  Solid work and the earlier finishers were tempted but held on the rocks!

    Q- did provide a 30 second reprieve while instructions for the 2nd mission was given – PAX broke up into teams of 2 –  Pax 1 (challenging rock to be shared) would run with rock across the mid field meeting Pax 2 who ran half the track on the other side, rock would then be passed for Pax 2 to run across mid field while Pax 1 now ran the other half of the track.  Initial enthusiasm and energy allowed for the mid field group to perform push ups waiting for partner to complete the track run but effort quickly caught up and there was just enouogh time to complete the transfer.  This was done 4 times until 1 mile had been accomplished.  No doubt there was some competition and challenging motivation across all levels of the Pax….. I want to give a shout-out to Circus Yo-Yo for taking a bit of ball busting…..no doubt not an easy task but some of the best lessons are learned under physical stress.  Keep pushing yourself!

    Now on to some Mary – Hold’m high with core engage Pax moseyed over to a clearing near the rock pile but held on to their rocks to accompany Mary.

    Tipping bird 4 count x 10 each leg.

    Rock swing – core engaged from waist to overhead position x 20

    Sitting leg press outward while overhead press x 16

     

    Return rocks to the pile – head back to flag.

    Count off – Name O Rama – Announcements – Special Intentions – Circle of Prayer and Thanksgiving!

     

     

     

     

  • Train Kept A Rollin’…..

    I arrived this morning for my first Q at Rock City to find 3 others plus Hawg for the PAX,  seemed a bit low for a spring morning….  However we did notice the Train rolling for what seems to be an eternity that even Tiny Bradshaw, Led Zeppelin, Yardbirds or even Aerosmith could sing about, while we are in a “rock” mode.  Finally,  another (6) for the PAX came in after train passed,  but they weren’t pretty, nor from NYC….

    The Train Kept A-Rollin' single cover.jpg

    On to the work out:

    Warm Up:

    SSH X 25

    Peter Parkers X 25

    J Lo’s X 20

    IW X 25

    Arm Circles – 15 each direction

    Grab not 1 but 2 rocks… and set them a distance apart

    Time for an Eleven:

    Squats with Rock — one side

    Chest press — other side

    About three quarters of way the remaining PAX came in,  started their warm up in parallel with us finishing the eleven.

    The entire group now joins together for timed stations in four groups:

    1. Timer — run from the pumping station via track to power station or junction
    2. Rock curls as many as possible
    3. Step ups with rock
    4. Shoulder press with rock

    Yet another train in the opposite direction….

    Counter clockwise motion (as corrected by circus) to avoid doubling up on legs or upper body (for Mahatma).

    Repeat until 6:10

    Mary:

    • 2:00Plank with leg pumps
    • LBCs – 35
    • Flutter Kicks X 25

    Back to imaginary flag, COT, countdown, names, announcements, intentions, prayer.

    Thanks for the opportunity to lead.

     

     

     

     

     

     

     

  • Six Pack at Okwata

    YHC arrived at Okwata one year wiser and three flags heavy.  The mugginess seems to be coming back, but Okwata delivered us a nice breeze this morning to keep it at bay.  With the shovel flags planted, the clock turned 0530, which means it’s time for the disclaimer.  Once that’s out of the way, mosey around the mardi gras fountain, carioca left, carioca right, then circle up on the grassy area in front for:

     

    Warm up

    SSH x 31 IC (Because that’s just what we do)
    IW IC x 15
    Abe Vigodas IC x 10

    Mosey to the levee.   No Surge, so it’s ok to bypass the Jack Webb at the Barre……

    Levee Routine

    This is an OYO routine.  8 Burpees on one side of levee, run up and over, 8 squats on the opposite side.  Complete 6 sets.  That’s the best YHC could come up with to get to 48, which Rudy caught onto immediately.

    Mosey to Canal for:

    DirtyMacDeuce

    This is a routine of 4 sets of 3 x 12 four count exercises all IC (One chest, one leg and one core) with a lap between each set. Our lap was an Indian Run up and over and back on Canal between Lakeshore Drive and Amethyst Street.

    Set One
    Merkins x 12
    Copperhead Squats x 12
    WW2 Situps x 12

    Indian Run

    Set Two
    Catalina Wine Mixers x 12 (Ok, so this is a 6 count, but always have to work it in)
    Lunges x 12
    Tin Snips x 12

    Indian Run

    Set Three
    Shoulder Taps x 12
    Monkey Humpers x 12
    Flutter Kicks x 12

    Indian Run

    Set Four
    Copperhead Merkins x 12
    Squats x 12
    LBC’s x 12

    Indian Run

    Mosey back to the flag for

    Mary

    Hello Dolly IC x 20
    Putin’s IC x 20
    Dying Cockroach IC x 20

    COT

    Count off, Name-O-Rama, Announcements, Intentions, and closed with a prayer to the Sky Q.  Thanks for posting with me today!

    NMM

    I received many great birthday wishes from the Pax yesterday, which meant a lot.  Thanks for the support, the accountability, and the friendship!

    Happy Birthday DaParish!

    SYITG!!!

     

  • Making a Backblast from Scratch

    YHC typically creates his Beatdowns on paper prior to the Q that way when he returns to his CPU, all he needs to do is add an opening statement and sign off.   This post however has been created entirely from scratch as YHC created today’s beatdown on the fly.   I miss my Wienke.

    W/U – rather than the traditional COP warm up, start at the first bench and do 1 Irken and 2 Squats, at the next bench do 2 Irkens and 4 squats and continue to the end of Roosevelt mall using that Jack Webb style of Irkens & Squats.

    The Thang

    • Mosey to the side of NOMA for wall-sits.  Go down the line and state your Hometown, College Alma Mater (Geaux Colonels!), and favorite Professional Sports Team.  We had a couple of Yankees with us today from Minnesota and Washington DC.  One PAX said his favorite Pro Team was Ole Miss Baseball.  I’ve placed a call to the NCAA to impose sanctions….again. It was good to hear that for the post part, F3 NOLA loves the Saints.
    • Mosey to The Foundry – Partner Up
      • 10 Under The Fence/Dive Bomber Merkins (the count)
      • Reverse Lung to Squats
      • 10 Rocky Balboa’s to Burpee
      • Pull Ups or Negative Pull Ups
      • Hanging Toe-to-Bar
    • Rinse & Repeat
    • Circle up for High Knees to Burpees on the Q Count
    • Circle up for Birth Control Merkins
      • Do 10 Mountain Climbers and then go in to Merkins.  Today we learned the ages of all of Triple Shift’s Kids by doing Merkins for each child’s age.
    • Mosey to the Track, Spring 1/4 of the Track and Mosey to the flag

    Mary

    • LBCs x 25
    • AH x 20
    • WJ x 15
    • CF x 10
    • Plank Up, Right, Left

    COT – Count off, Nameorama, Announcements (Babycakes Game, Barathon, Murph Challenge on Memorial Day w/ Mahatma Ice), Intentions

    Thank you for the opportunity to lead,

    Da Parish

    Moleskin – Happy Birthday Fracsac.

  • Happy Birthday to the City of New Orleans

    The City of New Orleans has been celebrating its 300th birthday throughout the 2018 year. You may not have known that May 7, 1718 is the date most commonly recognized as when the Frenchman Jean-Baptiste Le Moyne De Bienville, founded Nouvelle – Orleans. So in honor of NOLA’s 300th birthday the following beat down occurred.

    Warm Up

    B   Big Boy Sit-ups – 30x – plus a few more as Q off to rough start with cadence.
    D   Dying Cockroach – 30x
    A   Abe Vigoda – 30x
    Y   Why Side Straddle Hops 30x – because we always do side straddle hops during warm-ups.

    N   Nolan Ryan – 15x Left and 15x Right
    O   Outlaw – 15x Left and 15x Right
    L   LBC’s – 30x
    A   Arm Circles – 15 forward and 15 backward

    The Thang

    Grab a rock and mosey to the track/field. Partner up with each team doing the following:

    Stand on sideline of the field with each pair of PAX completing cumulative 300 rock curls, 300 shoulder-taps, and 300 rock shoulder presses. While one PAX was doing curls, or shoulder-taps, or shoulder presses, the other PAX was running to the opposite sideline and doing bear crawl, then run back to opposite sideline.

    Bring rocks pack to pile and finish with a few minutes of Mary.

    Back to Flag for Count off, Namorama (named FNG Pai Gow), and Announcements (CSAUP this week and UNO Crawfish Mambo this Saturday). Welcome to Pai Gow – thanks for joining the group.

    I am enjoying the F3 experience. Thank you all for the opportunity to lead.

  • A Bulgarian Celebration of Cinco De Mayo

    YHC came in with high hopes of easily surpassing 3 miles in this morning’s Mothership.  Well, we only got to 2.8.  Below is a recap of my failure.

    Warm-up

    Line up on the great lawn:

    • High knees (20 yards)
    • Carioca (40 yards)
    • Butt Kicks (20 yards)
    • Arkansas Do-si-dos (20 yards)

    Circle Up:

    • Arm Circles (15 forward, 20 backwards) – Keep ’em up
    • Moroccan Night Club x 25
    •  Self-Love x 15

    The Thang

    Mosey to the Museum for some Red Hot Chili Pepper

    • 10 Bulgarian Split Leg Squats Right Leg Forward
    • 20 Decline Merkins
    • 10 Bulgarian Split Leg Squats Left Leg Forward
    • 20 Incline Merkins
    • 8 Bulgarian Split Leg Squats Right Leg Forward
    • 10 Decline Merkins
    • 8 Bulgarian Split Leg Squats Left Leg Forward
    • 10 Incline Merkins
    • 6 Bulgarian Split Leg Squats Right Leg Forward
    • 6 Decline Merkins
    • 6 Bulgarian Split Leg Squats Left Leg Forward
    • 6 Incline Merkins

    Mosey to the Bayou for 10!  Pace is important.  Be quick.

    • 10 Merkins, 10 Squats, 10 Big Boi Sit-ups
    • 9 Merkins, 9 Squats, 9 Big Boi Sit-ups
    • 8 Merkins, 8 Squats, 8 Big Boi Sit-ups
    • …….
    • 2 Merkins, 2 Squats, 2 Big Boi Sit-ups
    • 10 Merkins, 10 Squats, 10 Big Boi Sit-ups  (See what I did there?)

    Mosey on to the track for an SFx Special.  Partner up.  Pax 1 sprints a 200 meters while Pax 2 jogs across the infield to meet him.  Flap jack and meet on the other side.  Each team completed 1600 meters. #CrowdPleaser

    Mosey back the Great Lawn, for some Cinco De Mayo inspired Dora.  YHC knew there was no way were were finishing, but that didn’t keep us from trying.  Partner up.  This was the plan:

    • 100 Ocho-Count Body Builders
    • 200 Mexican Jumping Beans
    • 300 Moribundo Cucaraches

    A few teams made it through the Body-Builders and into the Jumping Beans.

    Sprint back to the flag for COT.  Welcome to our FNG Stooge and T-Claps to The Hokey Pokey for the EH.  Big Coffeeteria afterwards with 17 Pax.  T-claps to Bogey for buying with his NCAA winnings and T-Claps to Rudy and Fracsac for paying their burpee debt.  Bible Study with Woz on Q next week at 8:15.

    -Hawg

     

     

  • Okwata Draft Day

    We had a beautiful Okwata windy morning for the PAX of 10.    The rain held off.  Today is NFL draft day, and the only number YHC can think about is 11.

    Now for the thang:

    The PAX moseyed around the fountain and then circled up for the warm-up: SSH 25xIC, Abe Vigoda 15xIC, Arm Circles 10xIC each direction, Peter Parkers 15xIC, Parker Peters 15xIC, and Imperial Walkers 25xIC.

    Then, the PAX moseyed west to the levee for 11. The PAX started at the bottom of the levee with burpees on one side of the levee and low slow squats on the other.  T-Claps for the entire PAX for sticking with it.  It gets easier every time.

    Next, the PAX moseyed to the House of Pain. Five stations, 2 rounds: Bear crawl up the levee, your choice down (timer); merkins; dips; WWII sit-ups; and pull-ups.

    Finally, the PAX moseyed to the virtual flag for a quick Mary (10xIC each): Real Freddie Mecury, Flutter Kick, Hello Dolly, and Box Cutters.

    Name-O-Rama, announcements, intentions, and COT.

    To toil and not to seek for rest,
    Surge

  • Happy ANZAC Day. With Bricks.

    ANZAC Day

    A day of remembrance for the Australian and New Zealand soldiers who landed on Gallipoli in World War 1.  Depending on your point of view, this was perhaps the most devious but poorly executed plan, or the most ill-begotten idea ever devised by humans.  Regardless, the actual outcome was a far cry from the hopes originally envisioned by one Winston Churchill when he devised the plan as a way to break the Western Front stalemate in 1915.  After the failed seaborne invasion, the military commanders arrived on a plan to land troops and take the peninsula.  Alas, they probably couldn’t have picked worst landing points – and the Australian/New Zealand troops landed on a small beachhead, surrounded by high ground and entrenched Turkish troops.  The troops never came close to a breakthrough, and instead took 8 months of astounding losses – but refused to retreat from their position.

    Please take some time today to offer a prayer for military troops everywhere who have suffered and died in their missions.

    Brick Day: YHC woke to a beautiful crisp morning at the Foundry.  The lights are still out, so I struggled to identify the shadows milling about the flag.  “Is that you Milkman?”  Yes, it was.  “I hear singing!”  Yup, there was Bogey.  Smooth and Tool snuck in quietly, forgoing their cars to mosey to the AO.  Mambi, Abacus and Mahatma rounded out the morning crew.

    5:30 – disclaimer (especially watch footing because its so darn dark…)  Stop by YHC’s car for a morning surprise.  Bricks.  I like to keep bricks in the car just in case something like this (a morning Q for F3).  Everyone grab 2 bricks and lets go.

    Stop #1: ANZAC Day remembrance

    • A: Abe Vigodas x15.  Slow cadence, no bricks
    • N: Newton’s Cradle x20.  With bricks.  Good times
    • Z: Zig Zag Hops.  10x Out and Back
    • A: Absolution x20.  Look it up in the lexicon.  8 count plank exercise.
    • C: Crunches x25

    Stop #2: Brick-BLIMPS on the track.  Partner Up.  Each partner runs opposite ways on the track.  Whenever they meet, do the next exercise.  Then back to the track to run opposite ways.  All exercises with bricks.  Total of 3+ laps on the track plus the assorted exercises.  Plank, then throw in another set of 10 Newton’s Cradles.

    Stop #3: Off to the baby Foundry.

    Quick Change of Pace: Brick Bear Crawl across the field (maybe 50 yards?).  Bricks slide, but then get harder to hold as they get slick….

    At the Foundry, leave the bricks in a pile and partner up for 4 stations

    • Box Jumps x20 (the timer)
    • Pull Ups
    • Hanging Knee Lifts
    • Jumping over the Green Snake

    Repeat x2

    Stop #4: Not a complete Rudy workout without a plank-o-rama.  Since its 4/25, we’ll do 4 sets of 25.  I guess we do 4 sets of 25 every time.  But whatever.  It was special today anyway.

    • Peter Parker x25
    • Shoulder Taps x25 (with or without brick at your choice)
    • Parker Peter x25
    • Floyd Mayweather x25 (with or without bricks – though it was MUCH HARDER with the bricks)

    Back to the flag (stopping to carefully put the bricks back in YHC’s car).  We had a minute to spare, so close up with 15 Burpees OYO.

    Did you know – today (4/25) is also the day that Admiral Farragut demanded the surrender of New Orleans in the Civil War (1862), and the day that US and Russian troops met at the Elbe river in German in World War II (1945).

    Close with Announcements – 5/18 Barathon, 6/2 Summer Series race.  COT to remember all of our intentions, and ask for blessings to use the gift of today wisely, and grace to be better leaders and servants.

    Thanks for letting me (the Foundry Foreigner, I suppose) Q today.

  • Trifecta of Anniversaries

    Rewind 3 years ago to a rainy Saturday morning in April when YHC was coaxed into coming to his first F3 workout, standing in the dark amid the mud and a bunch of dudes calling each other by goofy names.  Not exactly the best way to spend a Saturday morning but I went with the flow since my buddy Amensty assured me it would be way more fun than my usual morning jog.  Just a few minutes in, I quickly learned what a burpee was and silently cursed whoever invented it.  The rest of the workout went about the same and an hour later, after almost bailing mid-way, I was still standing, feeling a newfound sense of accomplishment.

    Three years and umpteen burpees later, there I was standing in the same spot preparing to lead 16 other men through a workout that would not only touch on the greatest hits of the past few years, but also pay homage to the NOLA Tricentennial celebration going on throughout the city.  Let’s face it, 300 reps of an exercise is way better than 3.  Weather was 60 degrees with clear skies, the optimal conditions for running around and testing the limits of our almost late model chassis.  The PAX had a good mix of guys from The World and Uptown along with a visitor, F3 Thibodaux, currently living China, previously from N.C., originally from the NO area.  Here’s what went down:

    Warmup on The Great Lawn:

    • SSH x30
    • Burpees x3
    • IW x20
    • Burpees x3  (“I see where this is going” -The Peanut Gallery)
    • Arm Circles x20
    • Burpees x3
    • Windmill x20
    • Burpees x3
    • Low Country Crab x20
    • Burpees x10 (Expect the unexpected…learned that in my first workout)

    Next up, a mosey to The Foundry for some pimping.  Here we knocked out 3 rounds of PIMPS OYO:

    • Pull Ups x5
    • IW x10
    • Merkins x15
    • Plank Jacks x20
    • Squats x25

    Mosey towards the museum and hook a left in the grass not far from the NOLA 300 sign.  This is one of 4 signs erected around town to commemorate the 300th anniversary of New Orleans.  Since the Tricentennial celebration has been in full swing the past few weeks, YHC thought we’d acknowledge that with some Dora 3-3-3.  This involved partnering up, with partner #1 running (approx 30 yds?) to the NOLA 300 sign, cranking out 3 burpees, and running back while partner #2 keeps a cumulative count of:

    • 300 Hello Dollys (single count)
    • 300 Alternating Shoulder Taps (count each tap)
    • 300 LBT

    This proved to be a circuit that kept the PAX busy for a while.  YHC often dreaded the drawn-out circuits of Dora, elevens, etc in the early days but now have a love/hate feeling when doing them….always hate when they start but smile when they’re done cause they push us more than one would typically done solo.  After this, we made our way over to the water fountain for hydration and a little planking.  From there, a mosey back towards the same area but this time we lined up along with neutral ground curb, facing the NOLA 300 sign where we knocked out:  100 Rocky Balboas OYO, bear crawl to opposite curb for 10 merkins, then backwards bear crawl back.  Rinse and repeat twice for a total of 3 rounds and 300 Rocky Balboas.  YHC heard zero mumble chatter on this so apparently/hopefully it had the PAX in a zone.

    Next up we circled up in a nearby field, this time in the shade just for Rudy, for a round of The Suck.  For those unfamiliar, it’s a fairly new circuit we’ve done a few times that always seems to bring excitement and cheers from the PAX.  The Suck consists of SSHx6, Jump Squatsx6, Merkinsx6, as many times as possible in 3 minutes, calling out your count after each circuit.  Typically this is best enjoyed with 2-3 rounds broken up by a minute of rest in between, but time was ticking and the PAX had to settle for just a single round.  T-claps to the crew for pushing hard and to those who approached the 8,9,10? mark.

    As we started to make our way back to the flag, there was just enough time to pay homage to one last anniversary.  It just so happened to be YHC’s 17th wedding anniversary so what better way to celebrate than 17 burpees.  The commemoration of me losing my bachelorhood was followed by a mosey back to base where we called it a morning.

    COT included YHC thanking the PAX for pushing me over the past 3 years to become stronger, faster, healthier, and a better leader.  I’ve reaped many more benefits from this than I did jogging on my own.  Prayed for safe travels for Thibodaux, Mahatma’s two youngest sons, and a few other things YHC was too woozy to recall.

    Moleskin:  I often recall something I read a few years ago in a backblast from a fellow PAX in South Carolina (?) that hit his one year mark of posting with F3.  Among many other things, he said something along the lines of, “…I used to think my glory days were behind me but I now realize they are yet to come.”  I’ll have to try to dig that out of the archives.  It was a cool and inspiring post.

    Thanks for the opportunity to lead, and most of all thanks for all the great beatdowns over the past few years.

    Tool

     

     

     

     

     

     

     

     

     

  • Rock – Kong

    Couldn’t ask for better weather to start a Monday so “Let’s Rock-Kong”!  10 men showed up to push their physical boundary.  Disclaimer given then off for a quick mosey to circle up for a warm up:

    SSH x 20 IC

    Peter Parker x 20 IC

    Mtn Climbers x 20 IC

    Shoulder Taps x 20 IC

    Wind Mills x 10 IC

    Now it was time to work – grab a rock and head to the field where we found a box made of bases.   Pax lined up with rocks in hand for 7 to 1 around the rectangle of bases: run to the mid point of the 1st long side then perform 7 squat press then complete the run. 1st short side Kong with rock from one end to the other.  2nd long side run to mid point perform 1 “rainbow” core left to right then back right to left continue running 2nd short side Kong with rock and continue 6 to 2, 5 to 3 ……until the count is flipped.  No doubt there is something to be said about pushing your boundaries that comes with sweat and fatigue but regardless….integrity in your effort must be maintained.

    Thank you Marlin!

    Now the Pax lined up on the track for a march “Indian Style” with our rocks held over head or out in front – last man did 2 Burpees with the rock then ran to take the lead.  One lap wasn’t good enough so on to a 2nd lap and add a 3rd Burpee and do it again.  After Marlin completed the 2nd round we slipped out the gate on to the path back to the start.

    Line the fence (2 rounds of 10 IC) each curls then off the fence for overhead triceps.  The final rock routine – rock core front raises (1 round of 10 IC).

    Return the rocks and head back to the pen…..Tool took off and set the pace.  QIC felt the need to keep up where out of no where Marlin pushed a heated run to the finish!

    As we counted off….Rudy called to question (a 2nd time) the integrity of a complete work out with 2 minutes remaining – so 10 men – 10 burpees then to ensure no time would be left to wonder – 10 Catalina Wine Press (the count was off but the sweat was just the same).  Before the QIC could add another round Bogey kicked in the name o rama and the work was complete.  “Rock solid” work to kick the week off!

    Announcements, Intensions and Circle of Prayer!

    Through action we grow.