Easter Reflections – each pax shares 1
Mosey to Children’s Museum
Coupons x3 spots x 12 reps + 5 burpees
12 overhead press start, middle, end of bridge
12 squats
12 bench press with feet up
12 kettle bells
12 step overs
12 curls
Bear crawl Easter egg hunt
Sunday Mornings
What a good morning to celebrate 9 years with this great organization and establishment or F3. A number of PAX joined the celebration to the comforts of 60 degree weather with no rain but a bit overcast to hide the rewarding sunset of the morning. It was also great to mention we had a Mr MC going us from Tallahasse to experience a full lakefront beat down.
In any event, again this work out surrounded around by 9 years and longevity with F3 and of course the number 9, or multiples of Here we go:
Warm Up
SSH X 18
Grass Grabbers X 9
Arm circles X 9
Abe Vigota X 9
Mountain Climbers X 18
Taking a piece from Rudy Mothership workout, at base of Canal Blvd we will do the following:
(9) Burpees and then a running exercise up the levee. Repeat for a total of 9 times:
Running variations — forward run, backwards run, Carioci both sides , lunge walk, bear crawl half way, backwards run, high knees, forward run. We did all 9.
To the lakefront where a simulated box jump was performed but I skipped and used it for an intro to my box jump story splitting my chin at Museam of Art and…… finishing the work out as a Q. Always remember…
Then for for bench exercises:
Dips X 18
Steps ups X 9
Incline merkins X 9
Hello Dolly X 18
Flutter Kicks X 18
COT for all and a thanks for a great 9 years and hope for another 9, 18, 27 for the future!!
See you on the radio.
Bongo
53 degF 81% RH 4mph SE
Beautiful conditions for YHC’s Renaissance VQ
I knew I wouldn’t be alone since I picked up Thumbwar on the way… though I did not expect to enjoy a party of 18 total PAX. Let’s go to work.
6:29 and Heisenburg and Fracsac were already starting their MABA burpees. YHC informed them that we had at least a few coming.
Disclaimer at 6:30 provided and to work we went.
Warm: face the bacon for a beautiful sunrise, windmills, grass grabbers, mountain climbers, peter parkers, tie fighters, fie tighters, mayhem merkins (10-count hip slap shoulder tap merkin – exicon worthy)
11s of Motivaters and Burpees
Route 66: big bois broad jumping between trees, Rudy was first (like ND in the beginning of the playoffs)
Mosey to the second trash can and back, some were brave enough to touch it
Route 66: merkins bear crawling between trees, not allowed to stand, Rudy was not first (like Notre Dame at the end of the playoffs)
To the bacon, partner up, bonnie blairs with timer partner making loops and doing burpees, then step ups with timer partner reversing the loops
Traditional Sunday Mornings 3x
COT
RCR, OMM, IOM – just sign up, everyone needs a t-shirt
Prayers for Fracsac’s family, Pai Gow’s family, El Mundo’s family, Colonel Mustard’s friend’s family, an unannounced (today) present PAX’s personal intention, YHC’s unannounced personal intention, all those suffering from mental health issues, all those intentions held deep in our hearts
Happy to have the opportunity to lead. Look forward to more.
Special thanks to the other 17 PAX for sharing their morning with me. I needed it.
SYITG
On the fateful Saturday eve before the Reni, Heisenberg proclaimed with the confidence of a man holding a Q card that burpees were a guarantee the next morning. Naturally, this led to the assumption that Heisenberg was taking the Q. A quick check of the calendar revealed a twist: Heisenberg was signed up for the following Sunday, and the Reni Q sheet was blank. Could it be a scheduling oversight, or was it hubris? Either way, Mr. Rodgers decided to teach Heisenberg a valuable lesson about assumptions… with a classic Switcharoo!
Arrival:
A wet and gloomy morning greeted 10 pax at the Reni. Heisenberg strolled in, brimming with confidence, ready to lead. But before he could even puff out his chest, Mr. Rodgers swooped in and boldly declared, “This is my neighborhood now.” In his defeated state, Heisenberg meekly asked, “Will there be burpees?” Spoiler: There were burpees. Lots of burpees.
The Warm-Up:
In true Switcharoo fashion, Mr. Rodgers flipped the script with a warm-up on the move,
Mosey, stop for 10 Grass Grabbers.
Mosey, stop for 10 Abe Vigodas.
Mosey, stop for 10 Low Slow Squats.
Arrived at “Mr. Rodgers’ Foundry” to cap off with 30 Side Straddle Hops.
By now, the pax had the look of men who knew they were in for it.
The Beatdown:
Cue the ’80s hairband metal. It was time to work:
Upper Body Circuit (3 Rounds):
Station 1: Pull-Ups
Station 2: Dips
Station 3: Merkins
Station 4: Hanging Pulls
Station 5: Dead Hang
Station 6 (Timer): 10 Burpees
Pax worked nonstop until the timer finished, because rest is for the weak.
Lower Body Circuit (2 Rounds):
Station 1: Bobby Hurleys
Station 2: Side Straddle Hops
Station 3: Squats
Station 4: Split Lunges (Left Leg)
Station 5: Split Lunges (Right Leg)
Station 6 (Timer): 10 Burpees
The pax were blessed with a trifecta of Sunday mornings . With seconds to spare, the group raced back to the COT for Name-O-Rama, an announcement that Heisenberg would still have to write the BB , and a moment of prayer.
Moral of the Story: Always check the Q sheet, and never challenge Mr. Rodgers in his neighborhood. Burpees may be inevitable, but the Switcharoo is legendary.
17 Pax posted including Maverick & Minnow up range from Tampa and an FNG, Goblin
Warmorama included 56th birthday greetings for Bogey, grassgrabbers, Abe Vigodas & arm circles
First 48% of the workout was a twist on Route 66… skipped 1 and started with 2 so we had route 65 for my 65th birthday
From bricks to trees, starting with two Honest Merkins (Hand release at bottom and shoulder taps at top) then back to benches to do dips until all Pax were in PLUS 56 seconds for Bogey’s 56th birthday… then mosey to next tree for Three Honest Merkins and then back to benches for dips waiting on the six plus 56 seconds… after 3rd route of dips, the Q modified to steps ups… continue for remaining trees and route Sixty Five
for the remaining 52% of the workout, we paired up in teams of two for Dora with 100 burpees, 200 BBSU, 300 Squats
We concluded workout with 56’ of backwards lunges for Bogey’s 56th birthday
Thank you for the opportunity to spend my morning with a bunch of HIMs… I am a blessed man!!!
Conditions – Nice and chilly with a nice cool breeze, almost feels like Christmas!
The Thang:
Started with 10 OYO burpees, then a mosey to the peristyle for a warmup:
SSH x 20 in cadence
Imperial Squat Walkers x 20 in cadence
8-Counts x 10 in cadence
Peter Parker Peters x 20 in cadence
Merkins x 20 (1 is 1) in cadence
Took a bear-crawl half-lap around the peristyle, then switched to crawl-bear for the second half.
Grabbed a column for a people’s chair, then did a short round of bat-wings holding the people’s chair (all exercised in cadence) – arm circles x 10, reverse arm circles x 10, overhead claps x 10, seal claps x 10, Moroccan night clubs x 10.
Moseyed to the great lawn and partnered up for a round of BOMBS – 50 burpees, 100 overhead claps, 150 merkins, 200 big-boys, 250 squats.
Moseyed over to the bench at the corner by the sculpture garden for alternating leg step ups (in cadence x 20) and Rocky Balboas (x 20 in cadence)
Moseyed to the stairs on the west side of the museum for calf raises (x 20 in cadence), left leg side leg raises (x 10 in cadence) and right leg side leg raises (x 10 in cadence). Got on sixes for flutter kicks (x 20 in cadence), LBTs ( x 20 in cadence), and Dr. Ws (x 10 in cadence).
Moseyed to Stonehenge by the entrance the sculpture garden for 8-counts (x 10 in cadence).
Moseyed to the bandstand by Café du Monde for donkey kicks (x 10 in cadence).
Back to flag, 5 OYO burpees to finish. COT. Coffee at the Bean Gallery because PJ’s on Canal still undergoing renovation.
Q woke up eager to push the PAX with a memorable workout in honor of his daughter’s 13th birthday. To the Q’s delight, there were 13 PAX in the gloom, can’t ask for a better sign.
Warm-a-rama with 13 of everything.
Rocks selected, mosey to parking lot.
13 Big boys, 13 Merkins, 13 Squats, 13 OH Presses, Run 50 yards
Repeat….13 times
Ended with 13 Burpees as icing on the cake.
COT with special focus on Men’s Mental health.
19 Pax posted at the Renaissance looking to kick the week off right.
Disclaimer given along with the 5 core principles and off we went to face the bacon for the warm up. During this time the pax were asked for the 5 core principles which they got. Then YHC asked for the Mission Statement. The pax called upon needed some help so he bought a phone a friend with 10 x 8 count body builders.
Mini Dora from fountain to top of stairs.
Move to tree line for some bear crawls and such with a little lunging.
Back of the museum for 5 x Sunday mornings.
A few minutes of Mary on the way back to the flag with a mental exercise resulting in burpees due to a failure.
CoT
NMM
There was a time when the Renni really struggled to draw in Pax. YHC posted alone several times and had the pleasure of welcoming Hokie as the only other post for the first few months. YHC is now blessed to have so many HIMs join!
It would have been 20, but the scheduled Q had to back out due to an illness. YHC was happy to step up!
The time change gave us that rare 25 hours in a day. What to do with that extra hour? Heisenberg suggested a one hour pre Renni Ruck, which YHC was happy to indulge.
10 years strong in Nola and we’re showing no sign of slowing down. Tclaps to all Pax that make F3 what it is.
SYITG
Conditions – Warm-ish & Humid, just like a November morning in Southeast Louisiana should be
The Thang:
Started with a mosey to the peristyle for a warmup:
Abe Vigodas x 10in cadence
Grass Grabbers x 10 in cadence
SSH x 30 in cadence
Burpees x 10 in cadence
Peter Parker Peters x 20 in cadence
Mountain Climbers x20 in cadence
8-counts x 10 in cadence
Moseyed over to the bench area for:
Alternating leg step ups x 20 in cadence (8-count)
Derkins x 20 in cadence
Bulgarians (right leg up) in cadence x 20
Irkins x 20 in cadence
Bulgarians (left leg up) in cadence x 20
Burpees x 10 in cadence
SSH x 20 in cadence to keep the heart rate up
Moseyed to the grass for a burpee suicide. PAX started with 5 burpees, ran to 1st tree, then 5 burpees, then to 2nd tree, etc. until the 4th tree, then 5 burpees to conclude.
Got on sixes for:
Flutter kicks x 20 in cadence
LBTs x 20 in cadence
Leg lifts x 20 in cadence
Bear crawled along the sidewalk to the parking lot, circled up for Shoulder Taps x20 (in cadence), then did a truncated round of Jack Webbs where we did 1, 2, 3, 4, 5, and then 10 merkins, with a corresponding set of double the number of air presses. Then SSH x 20 in cadence to keep the heart rate up.
Moseyed over to the corner by the sculpture garden for:
Rocky Balboas x 20 in cadence
Burpees x 10 in cadence
Moseyed over to the back of the museum, grabbed a people’s chair and did 20 air presses (in cadence), then 20 bonnie blairs (in cadence), then back to a people’s chair for 20 seal claps (in cadence).
Started making our way back the way we came, grabbed some rocks at from the rock stash and went over to the grass for:
Shoulder press x 20 in cadence
Rows x 20 in cadence
Dropped to the grass to do another Jack Webb set w/ 15 merkins and 30 air presses, then back on the rock for curls x 10 in cadence. Then a set of 8-counts (x 10 in cadence), and then dropped the rocks off.
Moseyed over to the parking lot and lined up. Did a dead sprint to the other end with 5 burpees at the end. Then from there did a dead sprint to the far end and back with 10 burpees at the end.
Back to the flag for COT.
Re-enactment of the first ever official F3 Nola workout
The Thang:
Gandalf’s Q (played by Hawgcycle)
Mosey to a space near the football field, backwards run, side-shuffle left, side-shuffle right
Circle of Pain (COP):
Side-Straddle Hops in cadence x15
Merkins in cadence x12
Imperial Walkers in cadence x15
Mountain Climbers in cadence x20
Slow Squats in cadence x10
Wide-Arm Merkins in cadence x10
Diamond Merkins in cadence x10
Mosey to bridge
11s across the bridge with burpees on far side and jump squats on near side #crowdpleaser
Plank-O-Rama: Regular, Elbows, Left Hand/Leg High, Right Hand/Leg High, Mission Impossible (10 count from Fracsac)
Reluctant Yankee’s Q (Played by Triple Shift)
Mosey back to track
6 Minutes of Mary:
LBCs in cadence x10
Hello Dollys in cadence x10
High Dollys (Rosalitas) in cadence x10
Bicycles (Freddy Mercury) in cadence x10
Dying Cockroach in cadence x10
Flutter Kicks in cadence
Quick mosey one full lap around the track
Chong Li’s Q (Played by Reluctant Yankee)
Loooooong mosey to picnic tables under the bridge
Chong Li Special:
Decline Merkins in cadence x16
Right Leg Squat in cadence x8
Incline Merkins in cadence x16
Left Leg Squat in cadence x8
Decline Merkins IC x12
Right Leg Squat IC x6
Incline Merkins IC x12
Left Leg Squat IC x6
Decline Merkins IC x8
Right Leg Squat IC x4
Incline Merkins IC x8
Left Leg Squat IC x4
Decline Merkins IC x4
Right Leg Squat IC x2
Incline Merkins IC x4
Left Leg Squat IC x2
Mosey back to the track
Two Rounds With Tyson happened in original beatdown, but ran out of time. Yankee gave Fracsac the Q for last minute, so it was 10 burpees for the 10 years of F3 Nola!
Mosey back to shovel flag
Circle of Trust (COT)
NMM
This beatdown was held 10 years and 1 day after the original launch. T-Claps to all who kept this great thing going!
Not sure how they squeezed in 2 rounds of Tysons on that first day. The OGs were 10 years and 1 day older, so…..
4 OGs were present- Hawgcycle, Reluctant Yankee, Triple Shift, and Redfish
