F3 New Orleans

Tag: Master Melvin

  • We can do more

    On this day, the Master Melvin PAX was out to prove that we can do more when we have a partner with us.

    At 0500, we welcomed an FNG brought by Hawcycle and then quickly mosied over to our warm-up area. After a few warm-up exercises, we partnered up for the main workout.

    As one partner ran a half lap around the park, the other partner started building on the following exercise pyramid. Once the first partner finished their lap, they tagged out and that partner continued building the pyramid.

    • 25 – Burpees
    • 75 – Merkins
    • 125 – E2Ks (left side)
    • 175 – Squats
    • 125 – E2Ks (right side)
    • 75 – Merkins
    • 25 – Burpees

    Once each team completed the exercise pyramid, we did some new partner exercises for the AO.

    3 laps of 100ft of Partner Carries

    10 – Sqerkins

    10 – Partner Merkin Curls

    After some cool down stretches, we mosied back over to the flag to welcome our new FNG named Sunday. What a great story from Sunday. When you meet him, please ask him his life story.

    Overall, we were all surprised how well we did together both in quantity and how fast we did the workout. As we found, we can do more when we work together.

  • F3 Workout Deck – Westbank

    I just got back from vacation. While there, I met a guy who had an app on his phone that ran through a standard deck of cards associated with different exercises. That inspired me that Master Melvin has not ran through the F3 Workout Deck yet.

    So on Thursday, FroZone, Short Bus, and I committed to see how many cards we could get through. Our goal, of course, was to go through all 52 cards.

    We got a great workout that I am still sore from it. But we only got through about a half the cards.

    This means we have a good challenge ahead of us. I think I will bring the cards out once a quarter to see how many cards we can get through and see if we can get all the way through the deck.

    Good job this week, guys!

  • F3 Exercise Wheel

    F3 Exercise Wheel

    It was tough getting up early after our late night Mardi Gras parades. But three brave PAXs ventured into the early morning hours to cycle through the F3 Exercise Wheel.

    After a quick warm up of 20 – SSH, 20 – Smurf Jacks, and 20 – Plank Jacks, T-Square, FroZone, and Thighs mosey-ed to the center of the F3 Exercise Wheel, which for our AO is a padded playground.

    Then from the center of the F3 Exercise Wheel (playground), we branched off to 5 different pavilions that were located around our AO’s track.
    Below is a description of this partner exercise.

    We partnered up, and as one partner went to a spoke of the wheel, the other stayed in the center to do continuous Ab exercises. Then after that partner finished bear crawling back to the center, the new partner ran to the next pavilion on the route.

    After completing one revolution of the wheel, the center exercise changed to the next round. The picture below shows 4 rounds of the wheel.

    We completed three rounds this morning.

    It was tough. We were winded from the bear crawling. Our muscles were screaming after all the ab and arm exercises.

    We are all looking forward to next time, as we find creative ways to build our muscles.

  • Good Morning, EMOMs

    Early Morning Sunrise

    At 5am, three brave men broke their warm slumber to boldly complete some morning EMOMs (Every Minute, On the Minute).

    We started with some warm-ups:

    • 10 – Hairy Rockettes
    • 10 – Windmills
    • 10 – Cherry Pickers
    • 20 – SSH
    • 20 – Mountain Climbers

    We then mosey-ed over to the track to start the morning EMOMs.

    At each station around the track, we stopped to do 5 minutes of EMOMs.

    Station 1:

    • 5 – Burpees
    • 10 – Toe Touches
    • 10 – Dips

    Station 2:

    • 10 – Merkins
    • 8 – Jumping Lunges (single count)
    • 6 – Broad Jumps

    Station 3:

    • 5 – Derkins
    • 8 – American Warhammers
    • 12 – Donkey Kicks (each leg)

    Station 4:

    • 15 – SSH (single count)
    • 10 – Mountain Climbers
    • 10 – Flutter Kicks

    Station 5:

    • 5 – Imperial Walkers
    • 5 – Imperial Squat Walkers
    • 5 – Imperial Storm Kickers

    We ended the morning EMOMs with some cool-down stretches, name-a-rama, and sweaty ball of man.

    It was a tough set of exercises. But at the end, we all agreed that Master Melvin was a great place to get refreshed for the day.

    All our invited to check out what the Westbank has to offer.

  • Jacked Up For Success

    On 10 Jan, the wind was up and the temperature was down. But that didn’t stop FroZone, T-Square, Short Bus, and Thighs from reaching our goals.

    After a short warm up and stretch, we embarked on 3 areas of progress.

    Jacked Up For Success

    • Side Straddle Hops – 40
    • Seal Jacks – 35
    • Plank Jacks – 30
    • Crossover Squat Jacks – 25
    • Smurf Jacks – 20

    Escalator To Our Goals

    We did the following TWICE around Mel Ott Park.

    • 10 – Derkins
    • 15 – Burpees
    • 20 – Merkins
    • 25 – Bobby Hurleys
    • 30 – Box Toe Touches

    Abs Ring of Fire

    A PAX did an exercise while the rest were holding our feet 6 inches from the ground. When they finished, the next PAX in the circle performed the exercise. We kept rotating around the circle until each did all of the below.

    • Flutter kicks – 10
    • LBCs – 10
    • American Warhammers – 10
    • Hello Dollies – 10
    • Super Crunches – 10

    After a quick final stretch, we moseyed back to the flag and formed our circle of trust.

    It was a good burn, but the cool air kept us looking forward!

  • Christmas came to the Westbank

    Christmas came to the Westbank

    On 20 Dec, Christmas came to the Westbank, F3 style!

    After a quick warm-up, we celebrated a Christmas tree, then we did some Reindeer Hops, and ended by opening gifts!

    Christmas Tree (Pyramid)

    Christmas Tree

    We partnered up and then did the following exercises. One partner did the exercise while the other did a half lap. Then we switched.

    • 50 – Burpees
    • 100 – Overhead Claps
    • 150 – Merkins
    • 200 – Squats
    • 150 – Merkins
    • 100 – Overhead Claps
    • 50 – Burpees

    Reindeer Hops (Caterpillar)

    Reindeer Hops

    PAX got down in low-plank position. Allow 2-3 feet between PAX. Last man box-jumps over the planking PAX to the head of the line, Indian Run style. We continued for 25 yards.

    Opening Christmas Gifts

    F3 Workout Deck

    I purchased a F3 Workout Deck in August, but never used it. Today was the day we opened it. We played a quick round of Texas Hold ’em Poker. Winner’s two cards determined the amount and type of exercise.

    • 10 – 4 count Flutter Kicks

    We ended the morning workout with name-arama, intentions, and prayers for a safe and memorable Christmas.

    Merry Christmas from everyone on the Westbank!

  • Shuttle runs in the park

    Shuttle runs in the park


    After breaking the seal of their warm car, 4 brave men set out to conquer today’s set of exercises.  The weather man said it was 36 degrees, but that didn’t stop FroZone, T-Square, ShortBus, and Thighs from adding a few layers of clothing and getting after it.

    Cold Weather WarmUp

    To warm up, we did a quick lap around the track and then 20 jumpin jacks and 20 mountain climbers.

    Dynamic WarmUp

    The blood started pumping, so we did some dynamic warm ups from one telephone pole to the next and back.

    Karaokes

    Butt Kickers

    Zombie Walking

    Backwards Run

    High Knees

    Karaokes

    First Exercise

    Then we started the workout.  We split into teams of 2.  As one did the exercise, the other partner did shoulder taps until the partner returned from their shuttle run.

    We did Shuttle Runs from telephone pole to telephone pole.

    Lunges to the first pole.

    5 – Bobby Hurleys

    Sprint to the next pole.

    10 – Diamond Merkins

    Sprint back to the first pole.

    5 – Bobby Hurleys

    Lunges back to the beginning.

    We accomplished 8 runs, or 4 rounds per man.

    Then we did a 20 count rest.

    Second Exercise

    We did shuttle runs to the same telephone poles but in the format of BLIMPS.

    B-urpees – 5

    L-unges – 10 per leg

    I-mperial Walkers – 15 per leg

    M-erkins – 20

    P-lank Jumps – 25

    S-quats – 30

    Sprint from the far telephone pole back to the start.

    We did 3 rounds with a 20 second count down in between.

    Final Exercise

    45 elbow plank

    We circled up, counted off, name-a-rama, and a prayer for the week.

    By the end, the cold weather didn’t have an affect on our motivation or spirits.  The 4 brave men that took a deep sigh when they had to open their warm car doors, had found that after a few minutes of F3 exercising they can accomplish even the coldest day in NOLA!

    Great job, guys!  Can’t wait for our next time at the Master Melvin.

  • The Moist-less Melvin

    Moist was supposed to have his VQ this morning.  Work called, and he could not make it so YHC jumped in to help.

    This was the 5th meeting of this AO and I am continuing to try to show them different workouts that they can use or modify for themselves.

    So with not much time to plan I reached into my old bag of tricks and found Mahatma’s Christmas tree workout, that would be the Thang with some usual Medulla modifications.

    5:00 showed on my watch and 5 PAX were ready for a beat down.  Disclaimer was give and off we moseyed to the far lot to circle up for Warm Up

     

    Warm Up

    SSH IC x20

    Imperial Walkers IC x20

    Peter Parker IC x15

    Parker Peter IC x15

    Sun Gods- Arm Circles Fwd & Rev IC x 10 each way

    Mosey back to the Park

    Did I mention I still have 6 Cinder blocks in my truck….5PAX,   PERFECT!  Grab a block!

     

    Thang 1 – Christmas tree Workout

    1 Burpee 40 Yard run out and back

    1 Burpee, 5 BobbyHurley’s, 40 yard run out and back

    1 Burpee, 5 BobbyHurley’s, 10 Complex V-Ups, 40 yard run out and back

    1 Burpee, 5 BobbyHurley’s, 10 Complex V-Ups, 15 Merkins, 40 yard run out and back

    1 Burpee, 5 BobbyHurley’s, 10 Complex V-Ups, 15 Merkins, 20 Alternating Step Ups, 40 yard run out and back

    1 Burpee, 5 BobbyHurley’s, 10 Complex V-Ups, 15 Merkins, 20 Alternating Step Ups, 25 Curls for the Girls, 40 yard run out and back

    1 Burpee, 5 BobbyHurley’s, 10 Complex V-Ups, 15 Merkins, 20 Alternating Step Ups, 25 Curls for the Girls, 30 Goblet Squats, 40 yard run out and back

    1 Burpee, 5 BobbyHurley’s, 10 Complex V-Ups, 15 Merkins, 20 Alternating Step Ups, 25 Curls for the Girls, 30 Goblet Squats, 35 Chest Press, 40 yard run out and back

    1 Burpee, 5 BobbyHurley’s, 10 Complex V-Ups, 15 Merkins, 20 Alternating Step Ups, 25 Curls for the Girls, 30 Goblet Squats, 35 Chest Press, 4o LBC’s, 40 yard run out and back

    After a 20 Count by T-Square  We had just enough time for some Mary

     

    Circle of Mary

    Willie – Penguins IC x20

    YHC – Dying Cockroach IC x15

    Thighs – Flutter Kicks IC x 20

    Frozone – Mountain Climbers IC x 15

    T-Square – (Original exercise) -Driving Mrs Daisy – Lift block straight out in front of you with straight arms rotate the block to the left, rotate to the right, return to neutral position and bring block down  to waist. IC x 10

    Mosey back to Flag.

     

    Count-o-rama, Name-o-rama, NO FNG’s, Announcement about Convergence on Oct 13th

    Intentions For Frozone’s Father, and a Holy Name family dealing with a Mom with Cancer. Prayer

    Moist you owe us a VQ.  T-Square is going to try to take the VQ next week.  EH your Westbank friends!

    Another good beat down at the Master Melvin.  Thanks for the opportunity to lead!

    SYITG!

     

     

     

     

     

  • Westbank Circuit Course

    Westbank Circuit Course

    As the clock struck 5 AM, 4 PAX gathered at the flag with one FNG.  This was my first Q, so I was nervous.  I wasn’t nervous for the specific leading part, but nervous about ensuring the right balance of intensity to the workout.  If we were getting up at around 4:30am for a 5am start time, I wanted to make sure that it was worth losing some sleep.  I didn’t want it to be so easy that it felt like a waste, nor so intense that it crushed our fledgling Westbank group.

    So, I decided on a circuit course around Mel Ott Park.  And wouldn’t you know, after we welcomed everyone and mosey-ed on out to our warm-up exercise, everyone proclaimed as they shuffled that they hated running and that if this workout contained running it would ruin their experience.  Great!  What I feared would happen was about to happen.  I planned a circuit course that required running.  Well, being a new Q, I didn’t have anything else prepared, so I warned them that running would be involved and to stay motivated.  Here goes:

    WarmUp 

    Windmills – 7
    DaisyPickers – 7
    Sprinklers – 7
    Hillbillies – 7
    Sun gods – 10 each direction
    Side Straddle Hop – 10
    Peter Parker – 10
    Parker Peter – 10
    Mountain Climbers – 10
    Merkins – 10

    Workout

    Circuit Course with stations (individual effort)
    Each lap = # of Reps
    1 lap = 1/3 Mile
    Station 1:  Step Ups/Box Jumps – each leg
    Station 2: Tricep Dips
    Station 3: Burpee
    Station 4: Flutter Kicks – cadence count
    Station 5: Bobby Hurley

    Each PAX did between 6 – 8 laps.

    MoM

    Cadence Count
    20 – Flutterkicks
    15 – Hello Dollies
    10 – Leg Lifts
    1 min plank

    Count-off, Name-arama, and Welcome of our new FNG – T-Squared – He is an architect from Gretna.

    At the end, we all had a good time.  Everyone was in good spirits.  The workout was challenging, but wasn’t a total disaster as I feared.  I learned a lot and am ready to participate and grow the F3 Westbank krewe.

     

  • Have Bricks will Travel

    After much Mumble chatter it was determined that the Westbank AO would probably be better served on Thursdays instead of Wednesdays.  YHC had  committed to Moist that ” if he built it I would come” to Q.  So I lived up to my commitment and made my way to the W-ank  for the extra dark and early beatdown.  Having picked up the blocks from Audubon to do the Iron Pax challenge at the Mothership last weekend they were still riding around in the back of my truck, so I thought we would put them to good use this morning.  As the clock struck 5 AM, 5 PAX gathered at the flag with one FNG.  The usual introduction and disclaimer was given and off we went. Quick mosey to the other side of the baseball field for the warm up.

    Warm Up

    All in cadence:  20 SSH, 20 Hillbillies, 20 Fwd Arm Circles, 20 Rev Arm Circles, 20 Mountain Climbers

    Line Up for an Indian Run back to Park,  with this  small Pax, every person went to front twice, at least.

    Westbankers, don’t say I never brought you anything, cause I had “presents” for  everyone.  Grab your block and Mosey to the park.

     

    Thang 1  –  Dora 1,2,3 with Blocks

    Partnered up for a little Dora – combined reps of:

    100 Squat Thruster

    200 Curls for the Gurls

    300 Chest Presses.

    PAX 1, ran the meandering track that goes around the playground, while PAX 2 reps out exercise till PAX 1 returned, flapjack and continue rep count.

     

    Thang 2 – 11’s with Blocks

    We placed our Blocks on the center line of our designated bordered by 2 trees approximately 30 yds. apart.

    On one side the exercise was lunges(2 =1)  – Starting with 10 reps – on the other side the exercise was Bobby Hurley’s starting with 1 rep.

    Perform the exercise, run across to perform the other  exercise, decrease lunges by 1 rep and increase Bobbby Hurly’s  by one rep, after each round till you get to 1 lung and 10 BH’s.  With the blocks lined up in the middle, every time you approached your block from the lunge side, 11 Bent Over Rows and when approaching your block from the Bobby Hurly’s side, 11 Goblet Squats.

    YHC had one more Thang planned but time was tight and 5:45 came quicker than anticipated.  So we wrapped up our last rounds and moseyed back to the flag.

    COT, Count-Off, Name-O-Rama, Thanks to Beiber for EH’ing our new FNG – Wreck-it Ralph, He’s 28(HATE) and likes to play video games.

    Announcements, Intentions were offered up, Sweaty Ball of Man, and closing prayer  for our intentions especially for safe travels and good luck to our brothers travelling to North Carolina for the Blue Ridge Relay.

    This AO is really building up a head of steam.  It seemed like everyone of the PAX said they had talked to or had someone in mind to EH.  I believe I have EH’d another HNJ dad, that should come out next week, as well.   Thighs volunteered to have his VQ next week at his new home AO and I passed on the flag for him to hold till next week.   Founding member Moist was out of town this week and will be having Surgery coming up and will likely miss the next 2 weeks.  Keep him in your thoughts and prayers for a speedy recovery and let’s keep this thing building up until he returns.

    SYITG!