F3 New Orleans

Tag: Puff

  • Hamilton v Burr

    As many New Orleanians might be aware, Hamilton has been playing at The Saenger for a 3 week run. As many F3ians might be aware, Da Parish and Rudy have a thing for musicals. So of course, the Hamilton workout was an obvious combination. And a plot was hatched – only publicized to those PAX that were In The Room Where It Happened….. So Hamilton and Burr signed up to Q the Mothership and Muscleship.

    6:29am, PAX loitering around both flags wondering who was stepping forward to claim the Q. Especially loud grumbling at the Mothership flag from Jingle Vader, who repeatedly expressed his dislike for all things in Pop Culture.

    6:30am, Rudy at Mothership and Parish at Muscleship give the disclaimers to PAX (most of whom seemed to be saying “Yeah, I figured.”). And both PAX took off to meet at the flag standing by a large box in the field in front of the museum.

    And what was in the box? No – this isn’t a Brad Pitt “What’s in the Box?” scene. Instead, it was the exercise gear for the Qs…

    And all the PAX grumbled and groaned, but still circled up in one large combined workout circle.

    The Warmup – Qs alternating exercise callouts

    • 16 SSH (Hamilton was 16 on arrival to US)
    • 7 Burpees OYO as we begin spelling out Burr
    • 21 Imperial Walkers (Hamilton was 21 when he became aide to Washington
    • Up/Downs to Burr’s cadence
    • 30 Peter Parkers (Hamilton was 30 at the Constitutional Convention
    • Rocky Balboas to more of Burr cadence

    Then (thanks to Mahatma’s good advice), PAX numbered off. 1s go with Hamilton (Rudy), 2s go with Burr (Parish). The Q vs Q Showdown begins…

    Burr – Round 1

    Dora 1-2-3 to Aaron Burr, Sir & My Shot. Pax 1 will perform the exercise while Pax 2 Burr Crawls to the 2nd tree & back.

    • Floyd Mayweather x 100 (2=1) – Hamilton upon meeting Burr advised he had recently punched the bursar of Princton
    • Squats x 200 – Burr advises Hamilton, Laurens, Mulligan & Lafayette that he’d rather sit than stand for the revolution
    • American Hammer x 300 – Hamilton does not throw away his shot and drops his American Hammer on Burr, Lafayette, Laurens & Mulligan

    MerKING Wave/Burr Crawl to You’ll be Back

    • While PlanKING during the song sung by King George, pax will do a MerKING wave (1 merkin performed in a wave around the circle). When the last pax merks, the entire circle will Burr Crawl clockwise 1 rotation. Repeat the MerKING wave with 2 merks, Burr Crawl, etc until song is complete.

    Mary to the song Guns & Ships.

    • Hold out your gun at Yorktown by holding a James Bond for :30 center/left/righ
    • Yorktown would not have been a victory w/out the French ships in the harbor. Hold your Boat/Canoe for :30 and finish out the song.

    Hamilton – Round 1

    Hamiltabata. 8 exercises, 45 seconds high intensity, 15 seconds of rest. To the songs Alexander Hamilton and My Shot

    • Happy Jacks (5 SSH, 2 Squat Jumps)
    • Absolution (8 count plank-position exercise)
    • Merkins
    • Imperial Squat Walkers
    • Lunges
    • T-Merkins
    • Outlaw
    • No Surrender (aka “The Genuflect”, in F3 Nola lexicon)

    20 Count

    To the 2:30 song Aaron Burr: Burpees. OYO. Go. Until the song ends. Yes, grumbly PAX – I mean it. Till the song ends.

    20 Count

    Mosey to the fountain for a version of the Cabinet Battle.

    • PAX 1 planks
    • PAX 2 dips x30 – with feet on PAX 1 back.
    • Flapjack.
    • Flapjack for x20
    • Flapjack for x10

    Interlude

    Both groups met at the lawn, and switched. Now the 2s go with Hamilton and the 1s go with Burr.

    Burr – Round 2

    Take a Break while we mosey to the Foundry

    Time for an amRAP Battle while we hear Cabinet Battle #1

    • 5 Pull ups, 10 Merkins, 15 Squats, Repeat until song is complete (3:35)

    How are you going to Say No To This first American Political Sex Scandal. Hamilton was being extorted by James Reynolds while Hamilton had sex with his wife Maria. The first time it happened Hamilton gave Maria $30. Perform 30 reps (IC) of these 3 Big Sexy Exercises

    • Pickle Pounders
    • Wife Pleasers
    • Monkey Humpers

    Mosey back to the flag…Mr Burr has business to settle with Hamilton. Your Obedient Servant

    Hamilton – Round 2

    Same as Round 1. Equal amounts of grumbling about the burpees. Some members of this group seemed to have an entirely different perspective on the Plank/Dip combo. Rudy suggests the Uptowners pull their minds out of the gutter.

    Rudy does note that this routine was significantly harder the 2nd time around….

    The Duel

    All PAX meet back at the flag for the final 10-Count Duel. Qs alternate calling an exercise, making a ladder.

    • 1 Burpee
    • 2 Squat Jumps (then 1 Burpee)
    • 3 Merkins (then 2 Squat Jumps, then 1 Burpee. You get the idea…)
    • 4 Lunges
    • 5 Country Crabs
    • 6 Dr W
    • 7 X Fit Merkins
    • 8 Box Cutters
    • 9 Turkish Getups
    • 10 Rise Ups – Hold a Squat while Q counts down from 5, squat Jump, immediately return to Squat.

    And with that, the F3 NOLA Tribute to Hamilton comes to a merciful close. Just a few minutes overtime.

    Countoff and Name-o-rama, welcoming our new FNG Water Boy (named quickly before the uptowners could start suggesting based on Water Boy’s pronounced profession of selling Industrial Hoses).

    Upcoming F1 / F2 this Thursday night at Greenway (6:30) and Wrong Iron (7:00).

    Intentions called out, ask all of us to offer our own prayers for the intentions (spoken and otherwise) for all of our brother PAX. Finally, circle up for our closing prayer. Offer of thanksgiving for the glorious day God has given us, and for the grace of His wisdom to use this gift wisely.

    Rudy and DaParish both thank the PAX for their merciful tolerance of this workout.

    We have the honor to be your obedient servants….A dot Ham….A dot Burr.

  • Muscle-Ship or is it Block City?

    With my knee giving me some issues this week and on the schedule to Q the mother ship I had to make an audible and Hawg was happy to swap AO’s for the opportunity to throw down a run heavy beatdown on the Mothership to rival Rudy’s beatdown the prior week. I planted Tools creation in the ground that is the Muscleship Shovel Flag and gave my usual disclaimer. Let’s Mosey. One lap around the museum.

    Warm Up – At Muscle-ship we get JACK-ed

    SSH x 20

    Imperial Walker x2 0

    Grass Grabbers x 20

    Seal Jacks x 20

    Red Bulls Smurf Jacks x 15

    Plank Jacks x 20

    Arm Circle Fwd & Rev x 15 each way

    Thang 1 BLIMP Mosey to the blocks.

    Mosey when Q yells HALT we did the usual BLIMPS progression all the way to the blocks. 5 burpees, 10 Lunges, 15, Imp. Walkers, 20 Merk’s, 25 Plank Jacks, 30 Squats.

    Grab a block and partner up!

    Thang 2 – DORA 1 – 2 – 3 – 2 – 1

    PAX 1 carries block above head while PAX 2 does exercise to get combined count of each exercise:

    100 Thrusters

    200 Curls for the Girls

    300 Chest Press

    200 Goblet Squats

    100 Tricep Extensions

    Mosey back the Fountain

    Thang 3 – Fountain work

    Right Leg Step up x 15

    Incline Mercks x 10

    Left leg step up x 15

    Decline Mercks x 10

    Bulgarian Split Squats r leg up x 15

    Bulgarian Split Squats l leg up x 15

    Mosey to the flag and circle up for some Mary

    LBC’s x 20

    Dying Cockroach x 20

    Flutter Kicks x 20 (RUDY ran by us, by him self and just kept on going)

    Penguins x 20

    American Hammer x 15

    Freddie Mercury x 20

    COT

    Count-O-Rama 11 PAX, Name-O-Rama 1 FNG – Welcome Brown Eye! He’s a GI Doc! Announcements and Prayer

    Another good beatdown! Thanks as always for the opportunity to lead.

    SYITG.

  • The Muscleship Launch

    “Without continual growth and progress. such words as improvement, achievement, and success have no meaning.” —Benjamin Franklin

    The Muscleship blasted off in solid fashion this Saturday, thanks in part to the 16 PAX flight crew that hopped on board for the maiden voyage.  This new workout and AO was strategically engineered to accomodate the every growing number of men eager to start their Saturdays with a F3 beatdown.  Several guys got in some RRR miles before blast off…T-claps!  As the clock approached 6:30, it was good to see several reguklars trickle in and a few koters to boot.  After a brief description of what was in store, and of course the disclaimer, we made our way over to the front of NOMA to get started.

    Warmup Part 1: IWx20, WMx20, LSSx20, SSAC (Sixty Second Arm Circles, from the F3 website…T-plank Left ACx15, LBCx15, T-plank Right ACx15), capped off with IPSWx20.  In the middle of this we noticed The Mothership trying to invade our territory in the nearby field so we upped the volume on cadence in an effort to claim dominance.  Before departing, YHC asked the PAX to start thinking of some good jokes, hoping Bogey would be the star of the show.      

    Warmup Part 2:   Short mosey to the banks of The Big Lake for some Planking and Merkins.  We lined up all holding a high plank, then 5 Merkins, then a joke, then 4 Merkins, joke, 3 Merkins, joke, 2 Merkins….at this point The Mothership did a fly by so our last joke was centered around them, then 1 last Merkin.   

    Foundry:  Short mosey to The Foundry where YHC realized the PAX was too large for plan A so we settled for Plan B:  Split up with group #1 doing 3 rounds of PIMPS (timer) near the pull-up bars and group #2 doing BLIMPS AMRAP in the grass.  Flip flop with a “pimp daddy” being chosen in each group to be the timer. Lots of intense stuff here with very little opportunity for small talk.

    Lake-North Side:  Next stop was another stretch of shoreline for Inchworm Burpess x10, joke, x8, joke(s), x6, dirty joke, x4, another dirty joke, x2, maybe a final joke. 

    Lake-South Side:  After a pit stop at the water hydrant to hydrate, we made our way over to the raised ledge along The Big Lake track.  We rotated duties with mutiple PAX running cadence and various counts for LLSUx20, Dipsx20, RLSUx20, Derkins x15…breather….rinse and repeat with the highlight being Bogey and Abacus peforming a duet in tandem. 

    Lelong Drive for Cinco de Cardio:  Here we gatherded for five 1-minute rounds of various cardio-rich exercises which proved to be much more manly than the moseying and frolicking that our counterparts were doing with The Mothership.  We dug deep and did Semi-Circle Mountain Climbers, Rocky Balboas, Partner Plank Slaps, IPSW, and Groiners as the finale. 

    One minute left so back to the flag to call it a morning.  COT, annoucements, prayer, and some admiration for the new steel encased shovel flag that may be worthy of it’s own name.  Also, YHC thanked the PAX for posting and making The Muscleship launch a success.  YHC wasn’t sure what to expect knowing so many of us enjoy and look forward to The Mothership each week and trying to split that up is no easy feat.  The F3 vatican has always encouraged an “addition by division” concept when trying to grow so it was good to see all the PAX on board with that.  YHC also mentioned a workout several years ago where a fellow PAX Q’d with some new exercises and routines, which worked well, and after talked about one of the strengths of F3 is that the group always supports those trying new things, typically with little or no heckling from the peanut gallery.  Thanks to the PAX for pushing hard and helping to make it a good one! 

    Tool