Tag: Mambi

  • Can we do 1 round of BLIMPS for 45 min? – from Mambi

    YHC signed up on the Q sheet weeks prior to the actual Q. The night before, YHC looked at the weather forecast and noticed it just might be the coldest day of the year as well as wet. On top of that YHC was notified that we will have 2 PAX joining down range. Ethanol and Sgt. Crack from F3 East Alabama. Knowing the boys from Alabama was joining YHC knew he had to pull out a beat down they would remember. So before hitting the rack for the night, YHC create list of exercise for the beat down.
    At 5:30 am YHC did the disclaimer and instructed PAX to grab a rock at the rock pile then head to the parking lot.
    Once at the parking lot, circled up for warmups 10 minutes of your typical warmup exercises. Ended with a long over extended arm exercise. Just had to do it.
    YHC gave the description for THANG, with a few PAX confused on the concept, so a further explanation was needed. PAX had a better understanding, so we go it on.
    YHC pulled this right from the F3 Nation’s Exicon
    Hindenburg BLIMPS.
    Modified version of BLIMPS. Done on a field (we did it in the Parking lot). Perform exercise at corner #1, sprint to corner #2, perform exercise. Sprint to corner #3 perform exercise. Then to corner #4, exercise and then back to corner #1. Plank it up until all have finished. That’s one round. Round 1 – 10 Burpees; Round 2 – 20 Lunges; Round 3 – 30 Imperial Walkers; Round 4- 40 Merkins; Modifications: Round 5 – 50 Plank (we did plank Jacks at corner #1 and corner #2, and 50 Squats at corner #3 and corner #4.
    YHC looked at the timer and it took the entire 35 minutes to complete the Hindenburg BLIMPS. If you are looking for something to do for your next Q, try this. The rest of the PAX will love you for it.
    With time expiring we gather our rocks and drop them off at the rock pile and return to the flag for COT.
    Announcements and Pray.

  • Lucky Bear vs Form Police – from King Kong

    Q vs Q on 1/7/2022

    Our Department had been receiving calls for months about a group of “guys” working out at 5:30 a.m in Kenner. The complaints were never about the noise or other nuisances, but they were about the form. He complained about the push ups…. (they call it “Merks or Merkins”), squats, lunges, burpees, and the list goes on. I recognized his voice every time he called. I couldn’t ignore his complaints anymore since he was so persistent and passionate about the form. As Lieutenant King Kong from the Form Police Department, I showed up on 1/7/2022 ready to hand out citations.

    Upon arrival, I noticed 13 other “guys” (they call themselves “Pax”) showed up promptly on a cold, chilly, windy morning. While I was introducing myself to the Pax and why I was there…. One of the Pax called himself “Rudy” aka Lucky Bear was challenging and questioning me like he was defending his turf.

    A Kenner Native named “Mambi” led a warm up with jumping jacks (they call it “side straddle hops”), windmills (aka “Abe Vigoda”), and a stretch named “grass grabbers.”

    I saw an opportunity to take the lead after Mambi was done with the warmups. I called out another Kenner Native – Mahatma to demonstrate the proper form of a Merkin…. then Gabrielle with squats. After the demonstrations, I led the Pax with 10 merkins, ran to the stop sign, did 10 squats, ran back. When I noticed bad forms, I blew my whistle and everyone had to do 5 burpees. We did that for about 2 rounds… then Lucky Bear interrupted me by telling the Pax to grab a “coupon”, which is a cinder block, and headed towards the levee.

    At the levee, we did something called Gorilla. With a coupon, PAX performed the following OYO without stop: 8 Curls For Girls, 8 Rows, 8 Overhead Presses, 8 Chest Presses, then drop coupon followed this up by a quick mosey over the levee and back. Rinse and repeat until Lucky Bear yelled “halt.” Afterwards, we did few rounds of king kong with the coupon up and down the levee until Lucky Bear yelled halt again.

    At this point, I’m getting tired of Lucky Bear’s nonsense… so I gathered the Pax away from the levee and redirected their focus back on form, but this time with the coupon. We did 7’s (one side with a manmaker, ran to the stop sign and did squats). About half way through, I was interrupted again by Lucky Bear. He must have loved my idea of 7’s. He instructed the Pax to do “Lucky 7’s” – 7 burpees follow with an exercise of his choice in one minute for seven minutes nonstop. I blew my whistle couple times when I noticed his bad form.

    By the end of this, Mambi had enough and halted the entire workout because the environment felt like Form Police versus Lucky Bear. The group voted that I was the winner…. didn’t even know I was in a competition. Now I was asked by the Pax to come back out to Kenner in a month and challenge someone else. They called this “Q vs Q.” I called this a sucker bet to get me out to Kenner at 5:30 a.m. Since I don’t mind getting back out here, only fitting for me to challenge the caller who filed all these complaints. He is Triple Shift.

    Side notes worth mentioning – Fracsac showed up in a Godzilla costume looking for King Kong. Willie is the one who gave me the idea to be Form Police. But the Oscar award winning acting and calling out Triple Shift…. That’s all me.

    Blessed and honored to lead a Q vs Q workout. SYITG.

    King Kong

  • The Center of Attention – from Hawgcycle

    Conditions: Cloudy, 55 degrees, Humidity 81%, Wind 0.2 mph from the East

    Pax: The Bogé, Crypto-tron, The Champ, Pebbles, Lane Kiffin Fan Boy, Clayton Money, The Real Triple Shift, Extrinsic Muscles, The Black MABA, War Daddy, and YHC

    Mosey to the football field where YHC took his rightful place as the Center of Attention

    Warm-Up
    • SSH x 31, IW x 20, Don Quixote x 10
    • 20 Burpees OYO
    • Peter Parker x 15, Parker Peter x 20, Good Mornings x 10
    • 12 Burpees EMOM x 5
    • Forward Alternating Lunges x 10
    • 10 Burpees OYO
    • Backerds Alternating Lunges x 10…repeat with better form
    • 10 Burpees OYO

    The Thang
    • Jack Webb – Merkins:Air Presses, 1:2 -> 10:20
    • Right leg balancing (Tree Pose -> Table -> Morestead)
    • 10! (Merkins -> Lunges -> Big Bois)
    • Left leg balancing (Tree Pose -> Table -> Morestead)
    • Jack Webb – Squats:Bonnie Blairs, 1:2 -> 7:14
    • Hamstring Stretch

    Mary
    • LBC x 31, Left Crunch x 20, Right Crunc x 20, Dying Cockroach x 20, American Hammer x 10

    NMM
    I was a shy, introverted, simple, barefooted Arkansan a week ago. But after all of the media coverage, podcast shout outs, Instagram likes and Twitter retweets I have become quite accustomed to being the Center of Attention. I had everyone circle up (on me Belloq, in case you are wondering) for the warm-up and it felt so good that I stayed there the rest of the workout. It just felt natural to give the people what they want. I’m currently scheduled to be on the Roundtable Podcast this month. I’m fairly certain that this will spin-off into a weekly F3 podcast where I can wax poetic about the joy of running in flip flops, give my different product reviews for flip flops – feelgoodz vs. Locals, vs. that Reef flip flop with the built in bottle cap opener – The best place to take a leak in Pontiff Playground at 11:30 pm, etc….I have content for years.

    I’m also working with Scantron to create some NFTs to commemorate my flip flop 10Ks. Look for those to be dropping any day. You will be able to get a seat at the virtual auction table by writing a $100 check to my friend Cash. Small price to pay for a chance to buy image of me running in a pair of flip flops across your computer screen all day.

    There were some other things going on with the other guys at El Diablo, but honestly, I can’t remember what they were.

  • 5 For the Ruck/Run – from Rev Sox

    3 runners, 2 ruckers/walkers for the Wally.

  • Shurley you Jest ~ VQ/Farewell Q – from Hokie

    Shurley joined F3 NOLA on 10.14.19 after being EH’d by Sea Man. Hurricane Ida sent him evacuating to KCMO where he has been Plucking the Duck selling supplemental insurance to companies and their employees, much to the dissatisfaction to The Duck.

    He was in town to help his family pack and relocate and 12.19.21 was going to be his farewell to F3 NOLA.

    Your’s Truly discovered Shurley had never Q’d and coerced him to step up so he could be Freed to Lead in KCMO.

    After some amount of confusion changing cadence during the warm ups of Abe Vigodas x 10, Grass Grabbers x 14 and SSH x19 (10.14.19) we moseyed to the grassy field for The Thang.

    Starting at the 1st tree, 10 reps of Peter Parkers
    Bear Crawl two trees then 14 reps of Mountain climbers
    Bear Crawl two trees then 19 reps of Daniel Son (Stand on one leg, kick while switching legs… aka Daniel Son Crane kick)
    10.14.19 complete for his start date
    Now turn back towards NOMA to start 12.19.21 portion

    12 reps of Whacky Jacks with Vagabond
    Bear Crawl two trees then 19 reps of Goofballs with FracSac
    Bear Crawl two trees back to our starting point then 21 reps of Dying Coach Roaches with Mambi

    2 burpees for the two years of F3 Fun

    Rinse and repeat except change the distance to three trees in honor of Shurley’s 3 2.0’s

    Rinse and repeat a 3rd time until 7:05 when we stopped and honored Rummel’s class of ’92 with both Mambi and Shurley with 92 Shoulder Taps (we at least thought of Vagabond as per did #87)

    Heading back to the back of NOMA for Sunday mornings until time ran out.

    COT included lifting up Mahatma’s friend Stephen Lindsey & his family as Stephen gets ready to join Our Heavenly Father at the eternal banquet table. We also lifted up Shurley and his family and their new life in KCMO where we all expect Shurley to step up and lead and plant new AO’s

    Shurley closed us out with a heart felt gratitude for his time with us in NOLA.

  • The Secret Club Adds Another – from Ripple

    The secret 5:16am 10k added another member as Two Yutes joined Hawg and YHC for the whole 6.2. Mambo and Pai Gow ran the standard Wally starting at 5:30.

  • The timely demise of Judge Boudreaux T Hawg, III – from Mambi

    Q v Q. Reluctant Yankee proved just how reluctant he is by backing out (presumably out of fear, though the claim was an “illness” or “injury”). So who would step up to face the formidable champion, Judge Boudreaux T Hawg, III? Who dared to face the swift and sure hand of justice? When what to our wondering eyes should appear, but a raving lunatic in a Mini? Yes, Rudy-Clause emerged from the dense fog at the last minute carrying a bag of toys for all the PAX. And with that, let the games begin.

    Warm Up: Don “Mambi” King kicked off with a welcome and a warmup. SSH, IW, some arm circles, and such. But he quickly handed control to the reigning Q champion to start the main event. But the good Judge was obviously cowering in fear of the imposing form of his opponent, and tapped out. So Rudy-Clause had the opening.

    Thing 1: Naughty and Nice. 6 PAX were obviously naughty. Its clear that Triple Shift and his ilk are on track to have empty stockings this year. They were sent off to collect coupons. The Nice PAX (here’s looking at you, Hokie!) instead got to collect gifts from Santas bag. And what should they find? Bricks! Each Naughty PAX pair up with a Nice PAX. Naughty PAX: start thrusters. Nice PAX: how about some Floyd M’s with the bricks, then a 10 yard out-and-back bear crawl. Naughty PAX griping about the unfairness of it all. So swap with your partner. Time for one more round: Naughty start with Brick-pees, Nice get some Wonder Bras (push them bricks out, then push them up) with an out-and-back Crab Walk. Trade off again, but we ran out of time. Rudy-Clause suspects that the host was skewing time in favor of the reigning champ.

    Thing 2: The Good Judge explains that the only way to shut Rudy up is to enforce a “Mouths Closed” rule. So all PAX start following the judge on a run. If you mouth off, you have to drop and start burpeeing. Surprisingly, Rudy and all the PAX kept quiet, though Bolt and Hokie decided to stop for burpees rather than continuing to run. Frac, however, kept running despite talking in the back of the line. PAX followed the Judge to U-Turn and pick up the missing PAX, stopping for some burpees too. Then continue on to the Mountain for some Obnoxious Exercises (emphasizing what the Judge claims is the “Obnoxious banter” of his foe). Rudy pointed out that some times, exercises just need a little clarification. And with that: Crawl-Bear up the mountain. Think that was obnoxious? How about Walk Crab up the mountain (Gabby calls it quits and just decides to walk). Oh, but the judge wasn’t done yet. He devised an insidious child’s play game – “Somersault Up the Mountain”. RevSox seemed very confused by this one, and just started rolling around in the grass after smacking straight out of his lane into another PAX. Oh, TIMES UP.

    Thing 3: Rudy-Clause starts by observing the recent lessons of his beloved coach Kelly: what better way to care for the kids in ones care then by ABANDONING THEM IN THE HOUR OF NEED. The Santa Clause robes stripped bare, Rudy-Kelly stands before the PAX sporting his new LSU gear. Lets celebrate “Big Game Brian’s” history of success at ND with some over-and-back exercises with numbers called out from the BK era. 0 National Championships (stand there). 1 Freakish southern-faux accent (over and back). 3 losses in CFP (8 ct body builders). 5 losses to “power 5” teams (burpees). 8 losses to “academic peer” institutions (carolina wine mixers). 11 losses to Top 10 teams (BBSU). 21 vacated wins (SSH). Don King calls time before we get to cumulative 72 point losses in CFP. Mahatma greatly appreciated this new insight into his favorite coach!

    Thing 4: Took a little while for this one to come together for the good Judge. Rudy speculated that this set probably looked better on paper than in practice. But lets give it a shot. 3 PAX on the ground holding bricks. A 4th PAX lay across them. Then the PAX try to “bench press”. Everyone got a turn laying, everyone got plenty of turns pressing. One more “Max Out” with 2 PAX together pressing one standing PAX. Most of the PAX got to bench press Fast Tax, who weighs 88 pounds. But when Rudy Clause went down for the count, the good Judge doled out the worst punishment – putting his own 211 pounds on the blocks. A valiant effort by Pai Gow and Rudy but they barely moved that massive load. And with that – time’s up.

    The good Judge gave an impassioned closing argument, explaining just how much of a HIM his opponent was (many thanks!). Rudy Clause seemed surprised by the need to make a closing argument, and could only muster a “Merry Christmas – do you want presents or not?”

    COT: 12 PAX count off. Plenty of confusion on just how to state name, F3 name and age. You’d think this group of veterans would know this by now. Plenty of intentions, including specifically Minute Rice – for strength through a health challenge, and for embarking on a new life with his bride.

    Then the final tally was in – at first, it looked as if the Judge may have fooled enough jurors with his smoke screens of lies and fast talking. Would it be a hung jury? But no – in the end, the PAX voted for the restoration of Christmas this year and sent the Judge packing.

    Come join the Q v Q next month (next year) to see if The Shrimp Man (King Kong) answers the bell!

  • Bringing the Wood (-en toothpick) – from Rudy

    El Diablo Bringing the Wood. Thanks to Thumb War for inspiring Hawg to start a new tradition! The El Diablo bat was to make its first appearance this fine morning. From here on out – 30 El Diablo workouts, including 5 Qs, will get your name etched on this fine bat.

    The PAX were all anxious to see The Wood. The anticipation. The anxiety. The desire to be like Reggie Bush, bringing That Wood to El Diablo. YHC had the Q, so Hawg who was allegedly travelling delivered the wood the night before.

    YHC took one look at the Wood, and suspected there would be problems. And as the PAX gathered in the gloom, YHC was right. “Where’s the Bat?” asked Scantron. “Wait, is that it?” sez Bogey. “That looks like a Toothpick” mocked Bolt. And on and on it went. YHC had to deflect criticism, happily throwing Hawg under the bus – “Hey, don’t hate the messenger.”

    But anyway, this is our Wood (or Wood-let, or Wooden Toothpick). Whatever, lets get started.

    Quick Warmup, then all the PAX grab one of the presents that YHC had delivered to the football field. A Log, a Bag o’ Rocks, A workout rope, dumbbells (not the War Eagle kind), medicine ball, etc.. All in, some 10 toys were available. But alas – there were 16 of us (counting the late arriving Triple Shift). So make do with some other exercises (burpees – what else would FracSac pick, 8 counts, etc…). One good addition – balancing on a basketball for derkins. Challenge both the upper body and core to stay on that ball.

    The Thang: one PAX (“it”) runs a lap with the bat above their head. (shortly modified to half a lap in the interest of time). Everyone else is doing their exercise with their thing. Then we rotate. Everyone got a chance with all of the toys, and everyone got to run once with the glorious bat. FastTax had an interesting take on “Thruster” that looked strangely like a “Squat”.

    Still had time for a Brian Kelly inspired game of “Turncoats and Traitors”. Groups of 3 – one PAX sprint backwards across the football field. The other two start with 2 burpees (later 1 burpee, later 1 8 ct) then sprint to catch the traitor. If they caught him, the traitor did burpees. Otherwise, the chasers did burpees. Or maybe everyone did burpees. Depends on how YHC felt at the moment. So everyone got to be a traitor and get chased down. Good times. Enjoy your coach, LSU.

    COT – 16 PAX welcomed the bat. Great seeing everyone in the glom, and welcome to Downhiller from Birmingham. Thanks for letting me try some new things – look forward to June 22nd, 2022 (the 30th El Diablo workout from now) to see who may be first to get their name on the bat.

  • A View to a Kill–er Beatdown – from Bolt

    With a lukewarm Celsius energy drink in my cup holder, I scanned the sky for the remnants of a 600 year lunar event that was nowhere to be found, somewhat disappointed I didn’t venture outside at whatever I times I woke up during the window that surely was THE event. Nonetheless, I’d put my feet on the floor with a commitment to wake up early and do hard stuff, particularly since it was my Q. Surely the PAX I called out with @mentions would follow their guilt West to Kenna hoping the once-in-ten lifetimes celestial event would compel them to as well. Upon pulling up to the AO, my expectations slightly sank as I began to wonder if I’d have the fortitude of a Logo, who solo Q’d/PAX’d a mere two days before!? As I grumbled to myself about not wearing pants or a hat today given the malevolent wind, what should appear but a Mambi, the site Q, in his sheet metal cocoon offering me a warm respite as we awaited other PAX. Alas, 5:30 came and I gave the requisite disclaimer from the warm environs, urging us toward the elements to begin the Bolt 3M promise.

    Warmup: SSH x22, Abe SLOWgodas x10, arm circles forward/back, overhead/seal claps, chinooks forward/back, Moroccan night clubs all x15, self love x10, Toy Soldiers x20, raised arm squat holds x10

    Grab a coupon and waiter carry, switching arms half way-ish crossing the levy to the blustery-er side (that’s a word, right Hawg!?) with angry waves crashing the shoreline rocks. What might my lone compatriot think of this seemingly innocuous start to a beatdown? Were he here, Mahatma surely would be trying to contain his disdain and pursing his lips, lest he ask when either the cardio or the lactic acid would ramp up!? Alas, YHC explained the initial exercises would be a slow burn that primed the body for the second group of exercises. What’s that, you say!? You’ve never heard of those listed below? Would I describe them for you!? NEIN! Curiosity will bring you here for my next Q on 11/29 and I’ll gladly teach you the secret handshake—if you ask nicely…
    Supine spinal stretch
    Low lunge to half split
    90-90 stretch
    Thread the needle
    The real real:
    Kettlebell swings>Primal Walkout>Sit-up-to-punch combo>coupon thrusters AMRAP 45sec work/30 secs rest between exercises (rinse/repeat).
    Carry coupons home>COT
    While few in numbers, mighty in spirit; I’ll return to Q this AO merely for the epic sunrise; until we meet again…

  • Look Mom! I’m 4! – from Rev Sox

    Everyone is born once. Many have been born twice. A select few have been born thrice. Today YHC celebrates the 4th anniversary of my third birth.
    On January 27, 1983 on a cold, wintry morning in Binghamton, NY, Shawn Willson was born to David and Becky Willson at Wilson General Hospital.
    At some point in the late 80s, YHC has no clue to the precise date, he had his second and most important birth. YHC believed and trusted in Jesus to save him and give him His life. At that moment, YHC was born again through the power and saving work of Jesus to now live with eternal life.
    On Veterans Day weekend in 2017, Hawgcycle and Channel Mullet heaped unending piles of guilt on YHC’s two scrawny shoulders and convinced YHC to join them for his first F3 workout. The following morning through sweat, tears, and much complaint, YHC was born a third time as Rev Sox. Hater of Red Sox and hater of step ups. The Pax celebrates that day, today.
    Circle Up for the Warm Up
    No mosey to the Rock Pile or some dark corner of Pontiff Park, the Pax starts this one hot with the warm-up right at the flag.
    SSH – 20
    Hillbillies (in honor of the hillbilly standing next to YHC who introduced him to this stupid group) – 20
    Smurfjacks – 20
    Low Slow Squat – 12
    Bat wings (don’t put your arms down until we’re done) – 10 forward arm circles, 10 reverse, 10 seal claps, 10 overhead claps, 10 Moroccan night clubs
    The Thang
    Mosey to the first pavilion, it’s occupied, mosey to the second pavilion to commence the memory of YHC’s first F3 – this means step ups
    Dips – 15
    Right leg step ups – 15
    Dips – 15
    Left leg step ups – 15
    Mosey to the bleachers
    Tooth fairy
    Seven merkins on the first bench of the bleachers, six on the second bench, and so on until you hit one at the top
    Alternating step ups – 20
    Mosey to the playground
    Alternating step ups – 20
    Mosey to the Rock Pile and Grab a Rock
    In Cadence, 6 curls and 1 shoulder press, 5 curls and 1 shoulder press, 4 and 1, 3 and 1, 2 and 1, 1 and 1
    Now with 6 shoulder press and 1 triceps extension
    Now with 6 chest press and 1 big boy sit up
    Now with 6 squats and 1 curl
    Return your rock and Mosey to the football field. At this point, Mop began to trash talk that he was feeling perfect and maybe the Q needed to step things up and make it more difficult. That kid is such a punk. Who lets a 9-year-old come to F3 anyway?
    Circle Up for Some Climate Change
    In honor of COP26, F3 NOLA did our part this morning by hugging our imaginary trees and putting our faces in the grass in remorse over all the noxious gases that have been released into the atmosphere during F3 workouts. The Pax held Al Gore while the first Pax went down and did 6 merkins, the second began his after 3 were completed. Two rounds around the circle.
    The Celebrating Fun
    It’s not a Rev birthday without Ultimate Frisbee and some guys running around without a shirt on in the cold so Boo Boo and War Eagle can complain about it on end for the next couple of years.
    The Pax split up in two teams – shirts and skins. The shirts won because they are a bunch of jerks who don’t let the Q win on his birthday celebration. Thankfully, since there were no Lakeview players present, cheating was at a minimum with everyone hitting the ground for their merkins after every turnover. Final score: shirts 5, skins 4.
    The End
    Short mosey back to the flag as the Pax counts off, name-o-rama, announcements, and prayer. Thank you all from the depths of my heart for what you have each meant to me over the past 4 years. Your presence is everything. Working out alone is the worst. May F3 endure from now until the end of Christ’s rule on earth. I hope to do F3 into eternity.