F3 New Orleans

Tag: Maytag

  • Football and Frisbee Chaos – from Fracsac

    No Q signed up late Friday, so YHC stepped up and made the commitment.

    10 other Pax joined bringing the total to 11.

    Warmup at the peristyle with normal stuff.

    Great Lawn has vendors setting up, so mosey to field near NOMA. Set up cones to form a field with 2 end zones. Split up pax and for 4 teams. 2 teams playing football and 2 playing ultimate frisbee on the same field. Change up games midway so everyone gets a dose of both. Total chaos.

    Mosey behind Cafe du Monde for some Dora. There was something to do with running with football and frisbee which YHCs team won.

    Mosey to flag for CoT followed by coffeteria

    NMM

    Knucklehead was wearing so much bling he didn’t notice a pendant coming off. We used the last 5 minutes scouring the football/frisbee field looking for it to no avail.

    YHC tried something new, the pax were receptive, and everyone got a good workout and had some fun.

    Sign up to Q and just go for it.

    SYITG

  • 12 do Rim 2 Rim and 3 do Renny – from Hokie

    While not sure about the status of the 12 PAX doing Rim 2 Rim, but for the 3 of us (Maytag, Monopoly, and YHC) at Renny, we arrived just before first light at 6:33. We got there well before sunrise at 6:57, with good air quality and a pleasant 74-degree morning and relatively low humidity.

    The stage was set for a fantastic morning workout at Renny!

    On a slow evening at Charlie’s, I checked my phone to see who had the Q at Renny. I wasn’t surprised to see “NEEDS Q” on the calendar while 12 Pax were away enjoying the Grand Canyon. Feeling the need for coffee, I took the Q and started to wonder, what do we do on 10.06.24?

    First, the Warm-up our warm-up routine should be comprehensive and well thought out, preparing everyone for the workout ahead so we included neck rolls, shoulder shrugs, arm circles, slow Vigodas, ankle rolls, and self-love… then what?

    And then a thought popped into my mind, how many days until Christmas 😉

    With a nice even 80 days, the plan evolved.

    We planned trips around NOMA with 4 stops and 20 reps at each stop, hoping the four stops with 20 reps each is a solid way to keep the energy up, while still easy peasy and not requiring much brainwave activity.

    Then to maintain camaraderie, rounds would all start together, and at the end, pax would do low slow squats, waiting on six plus one minute when all were at the fountain so we could start the next round together. The focus on waiting for the six; helps foster a sense of community while allowing the fittest members to still get some exercise while waiting on me.

    Shoulder Taps (One is One)
    Star Toe Taps
    Honest Merkins
    Big Boy Sit-ups

    In round four, we stopped at the back of NOMA to knock out the required Sunday Mornings before continuing to finish the round.

    We closed out with COT, including praying for our 12 PAX in the Grand Canyon and all those impacted by the last hurricane and those who would be impacted again this week with the impending hurricane.

  • Another Q for Sale – from Fracsac

    12 pax, including 1 DR that goes by the name Fuzzy, gathered at the Mothership to maintain their journey to live right.
    Disclaimer than mosey to the great lawn for a warmup.
    We tossed the frisbee and did some stuff.

    Broke out the big deck of cards. 4 pax called out for an exercise based on the suit.

    At about the midpoint of the beatdown YHC brought back “The Q is for sale!”
    5 burpee buy in, then roll the die to lead that exercise IC. From that point do as you like, the Q is yours. Only rule is it can’t be bought back and forth.
    Everyone kept to the cards for the most part afree purchase of the Q. Any mistake or upset of rules led to burpees. We did a lot of burpees.

    Time up, back to the flag

    COT

    – you know there were a lot of burpees when Catfish asked how many we did so far somewhere in the beat down
    – coffeteria enjoyed by many with the runners and many others that either fartsacked, were on IR, or just took the day off. Regardless, fellowship falls within F3, so come on out even if you don’t workout

  • It’s only 10 rounds with Hokie – from Hokie

    YHC has been less than consistent in attending F3, as is obvious to all, and is subject to criticism for FartSacking and having the audacity to attend coffee or book studies without earning his attendance priviledges.

    Nonetheless, Catfish asked me one Saturday or Sunday about a month prior if I could muster the energy to commit to Q and I accepted his challenge.

    After a brief disclaimer at the flag, we moseyed while lifting knees to chest over to the pavilion for Warm-o-rama including Slow Vigodas, grass grabbers and arm circles.

    The Thang… in my mind it would only be 10 rounds by the great lawn with 5 burpees at each of the four corners and our mode of transportation between corners would be backwards mosey on long stretch by parking lot, lunges by Storyland, forward mosey by City Putt and an exercise at the end of fourth corner changing round by round. Keeping with the concept of leave no man behind, instructions were only given out one round at a time and those who finished first could plank and shoulder tap waiting on the six to start the next round.

    Round 1 ~ 100 Honest Merkins … obviously a crowd favorite 😉
    Round 2 ~ it gets easier ~ only 90 step ups and even easier yet one is one
    Round 3 ~ getting even easier ~ only 80 Big Boi Sit Ups
    Round 4 ~ 70 Bobby Hurley’s
    Round 5 ~ 60 star toe taps

    Obviously, YHC’s lack of consistent attendance slowed down the Pax as we were only able to complete 5 of the 10 rounds.

    Thanks to Catfish for giving me the opportunity to lead and wishing each of you the very best. See ya when I can get my butt outta bed.

  • Putting in the Work on Labor Day – from Mayhem

    5:30am 76 degrees 90% RH
    No need for a disclaimer as @Maytag and I know the drill

    We headed to the flagpole south of the south endzone
    Faced the flag and listened to Chris Stapleton’s Star Spangled Banner (stolen from @Chips)
    All warmup exercises were done counting the first 5 aloud, followed by the remaining 10 in silence to appreciate the song on this Labor Day
    SSH, GG, WM, PP, TF, FT

    Mosey to the bleachers for snake run followed by 10 burpees OYO (stolen from @Mahatma)
    Mosey to the field where the cones were setup

    Webicide Rd1:
    Bear crawl 5 yards, 1 merkin, bear crawl 5 more yards, 2 merkins, 5 more yards, 3 merkins, etc.
    Total bear crawl 50 yards, Total of 55 merkins

    Webicide Rd2:
    Lunge walk 10 yards, 2 jump squats, lunge walk 10 more yards, etc.
    Total lunge 80 yards, Total of 60 jump squats

    Mosey to the gym

    Grab some rail for 3 rounds of 20 calf raises, regular, toes out, toes in

    Jackass Burpee Web: 1 burpee, 2 donkey kicks, 2 burpees, 4 donkey kicks… to 6/12 for now

    To the parking lot for some cardio and mary
    Rd1: Pax 1 runs backwards 100 yds while Pax 2 does Big Boys, fj
    Rd2: Pax 1 karaokes 100 yds while Pax 2 does Freddie Mercurys, fj
    Rd 3: Pax 1 side shuffles 100 yds while Pax 2 does leg lifts, fj

    Jackass Burpee Web: Return to the wall for 7 burpees and 14 donkey kicks

    Mosey back to the cones on the field

    Webicide Rd3:
    Crab walk 10 yds, 2 crab cakes (2 is 1), crab walk 10 more yds, 4 crab cakes, etc.
    Total crab walk 50 yds, Total crab cakes 30

    Webicide Rd4:
    Duck walk 10 yds, 2 squats, duck walk 10 more yds, 4 squats, etc.
    Total duck walk 50 yds, Total squats 30

    Back to the flag

    Count, Name, Announcements (annniversary/convergence), Intentions

    Said an Our Father for all those great dads out there and all of those that could use a little extra help!

    Thanks for showing up @Maytag

    I assumed many would be busy on this Labor Day… but I do know of one in particular that fartsacked, whom shall remain nameless.

    SYITG!

  • Welcome 56 – from Heisenberg

    Warm-Up (In Cadence, IC):
    • Grass Grabbers x 10
    • Abe Vigoda x 10
    • Imperial Walkers x 15
    • SSH x 56
    • Arm Circles x 15
    Deep Sea Diver:
    • Start at the top of NOMA
    • Perform 10 Shoulder Taps on the top step, then descend one step and reduce the count by one with each step
    • Completed one extra round to total 56
    Crab Walk:
    • Around the NOMA fountain
    Frisbee Run to the Singing Oak:
    • Used one regular frisbee and three puck-sized disks
    • No running when you held a frisbee. Any drop resulted in 2 burpees (adjusted to 1 burpee due to frequent drops)
    Motivator at the Singing Oak:
    • Begin with 10 deconstructed SSH
    • Count down in unison from 10 to 1, and repeat 1 twice for a total of 56
    Return to NOMA:
    • Used frisbees, no burpees for drops
    The Wapner:
    • 3 rounds of 8-Count Body Builders IC
    • This was my first time leading the legendary Wapner
    3 Sunday Mornings
    COT – Prayer for Frac’s mom and all moms.

  • Return of the Yippee Bag – from Rudy

    Late August – it means the dog days of summer, the never ending sun, heat and humidity. But fortunately, it also means the annual Yippee Bag workout! 3 FNGs (including YHC’s nephew) joined 18 regulars for the annual celebration of … Me.

    First: Disclaimer. I did better than I did on Thursday, when I forgot it entirely. But this time, even with the FNGs, I barely got any coherent sentence out. “Be safe. mutter mutter mumble.” But eventually, with the help of other PAX – we got the message across to everyone.

    Circle up on the Great Lawn (after dropping some coupons on the sidelines) for a warm up. Stretching, SSH, IW. Then explain the rules of the Yippee Bag: at any point in the workout, any PAX can reach in and pull something out. Might be a game, a contest, exercises, whatever. Whatever the card says, follow the instructions.

    The Thang: ….

    Catfish is first to the Yippee Bag, pulling out a rousing game of Duck Duck Goose to get us started. Clearly, YHC is the slowest. Triple Shift thought he was fast, but could not catch Mr. Rogers (even though Mr. Rogers was slowed by a 30 lb weight vest).

    Lets try this again: The Thang: Partner up for a Dora
    100 Burpees, 200 Merkins, 300 Squats (or Big Boy Sit Ups, YHC was at times quite confused).

    Lots of Yippee – War Eagle’s 2.0 Gideon seemed to enjoy it the most. Especially the Rifle Carry (he carrying a brick, Catfish with a Cinder Block). Burpees. Squat Jumps, Sit Ups. Slowly the yard is getting covered in used White Notecards.

    A quick game of Freeze Tag. YHC Nephew lasted longest, while avoiding planked and frozen PAX.

    This DORA is taking too long. Several of the Beasts finished and were waiting (Mahatma, Heisenberg, Mr. Rogers among others). But after 30 mins – time to call it and move on.

    The Thang 3: Ladder BLIMPS. More burpees. And More Yippees. War Eagle back to the bag, pulling a Bear Crawl race followed immediately by a Crab Walk race. Meanwhile, the PAX are burpeeing, lunging, merkining. Sometimes because of BLIMPS, sometimes because of Yippees.

    And there was much grumbling about sore arms. “When is it Leg Time?” seemed to be a common refrain. So fine.

    The Thang 3: Groups of 3 – 1 PAX on the sideline Jump Squatting. 1 PAX halfway across holding Al Gore. 1 PAX bear crawling (with bricks) between them. Confusion, Alternating, at this point – YHC was all but immune to the gripes of the PAX. Just keep plowing along. 8 Count Body Builder cards are pulled.

    Finally, giving in to peer pressure from YHC, his nephew goes to the Yippee Bag and pulls out the Crunch Frog card. Everyone on their 6, Crunchy Frog in cadence x21. Then we are out of time.

    Back to the flag for the 5 Principles for the FNGs. Naming:
    * Sparky – just moved to St. Rose, an electrician. Took about 5 seconds
    * Burrow (later renamed to Breezy) – War Eagle’s son. Took about 20 seconds.
    * Sunshine – YHC’s nephew, sophomore at Jesuit. Took about 10 minutes.

    Thanks for letting me lead!

  • End of summer beatdown – from SamBreaux

    Disclaimer and mosey to the football field

    Warmup: SSH, AV, GG, arm circles, self love, and some low slow squats

    Mosey to the rock pile, choose your rock carefully

    Indian walk down the jogging path and track to the north endzone

    In keeping with the El Diablo theme of honoring fallen hero’s, we completed a modified “Laredo” honoring Army Staff Sgt. Edward Laredo killed by an IED in Afghanistan June 24 2010

    6 rounds of 24 reps per exercise recognizing the date of his sacrifice

    24 curls
    24 squats
    24 american hammers
    Walking lunges to cone 1
    Bear crawl to cone 2
    Run to cone 3 and return
    x6

    Partner up for some bonus work, alternating with partner
    – 24 rows / LBCs
    – 24 curls / merkins

    Return to rock pile

    6MOM: freddie mercurys, flutter kicks, dollys, LBCs, dying cockroach, wife pleasers, leg lifts (hold em up)

    Mosey back to flag, plank and big boy sit ups until Scantron and Rougarou were ready to join us

    Count-o-rama
    Name-o-rama
    Announcements
    Intentions
    BOM

    Pleasure to lead, apologies for the delayed backblast

  • Cut the Grass Already – from Fracsac

    HIMs posted to the Renni to kick the week off right. Shovel flag planted, brief disclaimer given and the warmup facing the bacon began where Xanadu was on tap with burpees closing it out

    Thang One – 11s

    Step ups at the fountain and burpees at top of NOMA steps

    Thang Two

    Cards with exercises for suits. Lasted for about 5 cards…..boring

    Thang Three

    Each pax picks an exercise. Call it in cadence while one pax dribbles bball as the timer between cones

    Thang four

    Frisbee run around NOMA. Total disaster but lots of drops for burpees

    Finish with Sunday Mornings

    Back to the Flag for COT

    NMM

    YHC signed up to Q late Saturday and planned on using the field but grass was way too high. Even knee high at the singing oak

    Still came up with good stuff on the fly

    Step up, Sign Up, and Lead! We have an incredibly supportive group of men!

    SYITG

  • First Q With No Hate! – a Beatdown for the Ages – from Charmin

    Birthday Q

    19 x SSH (2 count)
    10 x Grass Grabbers
    10 x Slow Vagodas

    Arm Circles x30
    Forward
    Backward
    Seal Claps
    Overhead Claps
    Chinooks
    MNC’s

    Mosey to the Coupons

    The Thang

    “Ages”

    11’s but instead of 11 it’s the individual pax’s age.

    Each round decrease first exercise by 5 & increase the second excercise by 5. So for YHC my first round is 29 & 1, second round is 24 & 6, etc.

    50 & over can decrease by 10’s.

    Bottom exercise is bench press with coupons.

    Top exercise is squats

    Firing line – 94 Calf Raises.

    Ring of Fire Thrusters (x10)
    Resting is plank with coupon
    Give YHC some advice when done.

    Put up Coupons and mosey to pad

    Penguins x 19
    Protractors
    Freddie Mercury’s
    Box cutters
    Appreciators

    YHC is so appreciative of the role that F3 has been in my life for just over 2 years now. It has helped me grow, not just physically, but mentally and as a leader. YCH cannot express the value that has been added to my life through this group of men who get up early and workout. It was a pleasure toto kick off the third decade leading the Pax through a beatdown for the Ages.