F3 New Orleans

Tag: Mr. Rogers

  • Burpees in the Garden – from Fracsac

    YHC committed to take the Q a day before, which was good cause when the alarm went off anything but having the Q may have resulted in a fartsack.

    7 total posted to see what nonsense the Q had on tap. Not gonna lie, YHC delivered! It was total nonsense.

    It went like this:

    Warmup facing the bacon.

    Stations involving sand bags and a jump rope. The timer was run into the temporary garden for burpees x 10. It was originally only 5, but YHC had to take it up a notch when I heard the fountains and felt the peaceful and serenity like conditions. Perfect environment for burpees. Finished off with a bear crawl through the garden.

    Ring of fire around the closet art, burpees and squats.

    Mosey to the singing oak throwing the frisbee and last man doing 10 jumps with the rope. Burpees for a frisbee drop. 

    Frisbee toss to make the oak sing. Thumb War made a perfect throw…into the tree. Burpees for missing the chimes.

    Mosey back the using the same frisbee and jump rope nonsense. Sunday mornings x 3.

    COT

    What a start to a great day with a great group of men!

    SYITG

  • DST at the Renni – from Fracsac

    The day of DST when we spring forward an hour always makes us tired. YHC knew a dose of the Renni was just the thing to combat this sleepiness in the gloom.
    With pax still slowly filtering in, YHC gave the disclaimer and we faced the bacon for a warmup with the usual stuff.

    Mosey to the tulips and some 11s with burpees at the tulips and step ups at the fountain.

    Mosey to the side of NOMA and do BLIMPS using the zig zag path to the steps and back. All in cadence.

    Back of museum for Sunday Mornings x 5.

    COT followed by PLC (parking lot coffeteria) where all participated and even a few others joined.

    SYITG 

  • Remembering Pearl Harbor – from Fracsac

    6 pax at the Mothership to remember the day that dragged the USA in WWII.
    47 degrees with a light wind and dry conditions.
    Warmup up at the peristyle.

    First fact dropped: At 6:37 a.m. on the morning of December 7th, 1941, the Wickes-class destroyer USS Ward attacked and sank a Ko-hyoteki-class midget submarine near the entrance to the harbor, officially making it not only the first shot fired on that day, but the first American shots in the War in the Pacific. The sub’s periscope was spotted above the water by the minesweeper Condor, which alerted the crew of the Ward, who opened fire on the intruder.

    Pax asked official local time the Japanese invasion started. Burpees for being wrong: On December 7, 1941, at 7:55 a.m. Hawaii time, a Japanese dive bomber bearing the red symbol of the Rising Sun of Japan on its wings appears out of the clouds above the island of Oahu.

    Mosey to the great lawn. Next fact: 37 pairs or trios of brothers were assigned to the USS Arizona. Of those, 23 sets were killed, constituting 62 men.

    5 burpees per corner with 8 burpees at last corner
    Bear crawl short sides

    Pax asked how many Americans were killed this day. Within 300 would not bring on a penalty. We did 10 x 8 count body builders. FYI: Ultimately, 2,403 Americans died in the attack. A total of 18 ships were lost or damaged, including the USS Arizona, which still leaks oil from beneath the war memorial in the harbor. All this damage was inflicted in just two short hours.

    18 big boi sit-ups then run to bridge by Cafe Du Monde. Rinse and repeat.

    Pax asked what North American country first declared war on Japan? Penalty of 10 x 8 count body builders for wrong answer. It was Canada!
    FYI: Japan’s invasion of Hong Kong began the morning of December 8th, 1941. Hawaii’s timezone is 18 hours behind, meaning that while British, Indian, and Canadian forces defended against the Japanese forces, war between Canada and Japan was already underway before the first bombs fell on Pearl Harbor. As a result of the Hong Kong invasion as well as the surprise assault on Canada’s North American ally, Prime Minister Mackenzie King (above) declared that a state of war existed with Japan, which preceded President Roosevelt’s address by mere hours.

    How long was famous FDR “Day of Infamy” speech? 7 minutes!
    3 minutes of the suck, 1 minute rest, 3 minutes of the suck.

    In Canada what is a 2-4? Wrong answer, so 10 x 8 count body builders. It’s a case of beer! 24 pack…

    Run the four corners again with 4 burpees at each corner.

    Circle up for Mary.

    COT

    It was an honor to lead!

    SYITG

  • Remembering Pearl Harbor – from Fracsac

    6 pax at the Mothership to remember the day that dragged the USA in WWII.
    47 degrees with a light wind and dry conditions.
    Warmup up at the peristyle.

    First fact dropped: At 6:37 a.m. on the morning of December 7th, 1941, the Wickes-class destroyer USS Ward attacked and sank a Ko-hyoteki-class midget submarine near the entrance to the harbor, officially making it not only the first shot fired on that day, but the first American shots in the War in the Pacific. The sub’s periscope was spotted above the water by the minesweeper Condor, which alerted the crew of the Ward, who opened fire on the intruder.

    Pax asked official local time the Japanese invasion started. Burpees for being wrong: On December 7, 1941, at 7:55 a.m. Hawaii time, a Japanese dive bomber bearing the red symbol of the Rising Sun of Japan on its wings appears out of the clouds above the island of Oahu.

    Mosey to the great lawn. Next fact: 37 pairs or trios of brothers were assigned to the USS Arizona. Of those, 23 sets were killed, constituting 62 men.

    5 burpees per corner with 8 burpees at last corner
    Bear crawl short sides

    Pax asked how many Americans were killed this day. Within 300 would not bring on a penalty. We did 10 x 8 count body builders. FYI: Ultimately, 2,403 Americans died in the attack. A total of 18 ships were lost or damaged, including the USS Arizona, which still leaks oil from beneath the war memorial in the harbor. All this damage was inflicted in just two short hours.

    18 big boi sit-ups then run to bridge by Cafe Du Monde. Rinse and repeat.

    Pax asked what North American country first declared war on Japan? Penalty of 10 x 8 count body builders for wrong answer. It was Canada!
    FYI: Japan’s invasion of Hong Kong began the morning of December 8th, 1941. Hawaii’s timezone is 18 hours behind, meaning that while British, Indian, and Canadian forces defended against the Japanese forces, war between Canada and Japan was already underway before the first bombs fell on Pearl Harbor. As a result of the Hong Kong invasion as well as the surprise assault on Canada’s North American ally, Prime Minister Mackenzie King (above) declared that a state of war existed with Japan, which preceded President Roosevelt’s address by mere hours.

    How long was famous FDR “Day of Infamy” speech? 7 minutes!
    3 minutes of the suck, 1 minute rest, 3 minutes of the suck.

    In Canada what is a 2-4? Wrong answer, so 10 x 8 count body builders. It’s a case of beer! 24 pack…

    Run the four corners again with 4 burpees at each corner.

    Circle up for Mary.

    COT

    It was an honor to lead!

    SYITG

  • The Renni is a Boomin – from Fracsac

    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

  • 10 Years and 1 Day Later – from Reluctant Yankee

    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

  • Toys Make it Better – from Fracsac

    Showed up a few minutes early to get set up with all the toys.

    Flag planted, disclaimer given, 9 pax faced the bacon to warmup.

    Pax choice:

    Stations: Jump rope, 60 lb sandbag squats, 50 lb sandbag rows, kettle bell swings, burpees, and 4 pax on the big rope at all times. Timer was 4 pax run with rope 25 yards do 5 squats and run back. If rope touches the deck it’s a penalty. Complete one rotation.

    Deck of F3 cards: everyone gets a draw

    Wildcard: 3 minutes of Embrace the Suck.

    Frisbee throw to the back of the museum, burpees for drops.

    3 x Sunday Mornings

    CoT

    Great way to kick off the week!

    SYITG

  • Last of the June Days – from Fracsac

    10 at the Renaissance to start the week off right. After a brief disclaimer and some tunes blaring, pax faced the bacon for a warmup with the regular stuff.

    Mosey to check out the wildflowers and get some 8 count body builders in.

    Mosey to the closet art to ensure we keep our “cultcha” front and center, and got some 8 count body builders in.

    Stations with partners

    15 burpees (timer)
    Freddie Mercury’s
    Big Boi sit-ups
    ‘Mericans
    V-ups

    Split up for lunge walk/bear crawl around NOMA, at least one pax always bear crawling. All others lunge. Since it pays to be a winner, all enjoyed 8 count body builders to finish.

    11s

    Burpees at the top of the steps
    Step ups (2 is 1) at the fountain

    Finish off with Sunday Mornings

    COT

    NMM

    It was hot. It was humid. We still managed to knock out 100 burpees.
    SYITG

  • A wee bit of ND – from Rudy

    Been a while since YHC had provided a history lesson on ND, and Rock City is now filled with PAX that haven’t been blessed with this knowledge yet. So its time to fill them in. Brief disclaimer and we’re off to the rocks with a few straggling PAX rolling in hot post-train.

    Temp: Too Hot, Too Humid.
    Conditions: Ground surprisingly dry after a weekend of rain

    Quick warmup of an assortment of stretch-y and low-impact stuff. Then grab a rock and head to the field. I said “surprisingly dry” earlier, but the mosey to the field did manage to find the quagmire.

    Thing 1: ND History Ladder
    5 Burpees: for Blessed Basil Moreau, founder of the Order of the Holy Cross
    Add 10 Squats: for Fr. Edward Sorin, founder of the University
    Add 15 Merkins: for Fr. Andrew Morrissey, build the Grotto
    Add 20 Curls: for Fr. William Corby, Chaplain of the Irish Brigade during the Civil War
    Add 25 Imperial Walkers: for Fr. Thomas Walsh, oversaw rebuilding of ND post Fire
    Add 30 Rows: for brand new president Fr. Robert Dowd, 2 weeks on the job
    Add 35 Hello Dolly: for long standing president Fr. Ted Hesburgh

    In between, rifle carry back and forth across the field.

    Mixed in some ND trivia whereby Wedding Planner, Hand Grenada, Mahatma and Frac all managed to lose and earn 5 Blockees for the PAX. Pool Boy correctly guessed Navy, saving everyone from 5 more.

    Thing 2: Route 88s
    Like Route 66s, but better. Plus it evokes memories of ’88, the last ND championship year. Start with 3 Thrusters at Tree 1. Add 1 at each Tree. Halfway through, in the interest of time YHC had to modify as he was never going to get all 88 Thrusters. Mr. Rodgers, though, did. With a 30 pound weight vest too.

    Return the rocks and get back to the circle in the nick of time.

    Finish with COT: count-off (15 PAX!) and Name-o-rama. Ranging in ages from 20 (Good to see you Pinewood) through 60 (Kotter for the Mutt!)

    Thanks for putting up with me!

  • The Laredo Redux – from Fracsac

    The Site Q at El Diablo has set the precedence to have a hero WOD to honor those who have paid the ultimate price. After a brief disclaimer and a warmup, YHC complied with the following:

     6 rounds for time
    24 air squats
    24 push-ups
    24 walking lunges
    400m run
    With about 10 minutes remaining, move to the parking lot for burpee broad jumps and some Mary.

    COT

    NMM

    The Laredo

    While serving in Afghanistan, Army Staff Sgt. Edwardo Loredo died on June 24, 2010, when insurgents attacked with an IED. Loredo previously served in Iraq. Hence the 6/24.

    The pax crushed it with time left over. They had the choice of bear crawl between burpees or burpee broad jumps. Roughly about 15 or so completed.

    Unbeknownst to YHC, this WOD was completed a few weeks ago. We honored this fallen warrior twice.

    SYITG