F3 New Orleans

Tag: Revit

  • Leg Day? Arm Day? WHY NOT BOTH? – from Rudy

    Delightful and crisp Saturday morning, 40 degrees on YHC car thermometer. War Eagle pleasantly referred to it as “bone chilling” cold. Catfish referred to it as “perfect burpee weather” while he continued burpeeing as we waited for 630. Professor Smiley was in his typical marlin-esque winter gear, prepared for snowfall.

    6:30: 11 PAX (well, actually 10 pax. The 11th was JV who arrived around 635. But I digress) were off.

    Old Man Warm Up: Trying to get old man bones and joints working. Start with a slowsey around the great lawn. Circle up for some stretching (Windmills, Grass Grabbers, Self Love, Open and Close the Gate). SSH x30.

    The Thang #1 – Dont Forget Leg Day

    12 Squats. 12 Lunge walk steps. 12 Squat Jumps. 12 Lunge walk steps. 12 monkey humpers. Mosey back to where you started.

    (I hope Triple Shift appreciated YHC’s attempt to remind everyone to use good form on squats…)

    Repeat with 11. Then 10. Then 9. 78 Squats, Squat Jumps, Monkey Humpers. And 156 lunge walk steps. No burpees, though. SOGO was miffed that we only started at 12. I think he decided to start at 18. Rev It used his long legs to lunge walk roughly 1 mile…

    The Thang #2 – Guns a-blazing

    12 Hand Release Merkins. 12 Bearcrawl steps. 12 Carolina Dry Docks. 12 Bearcrawl steps. 12 Plank walks. Mosey back to where you started.

    Repeat with 11. Then 10. Then 9. 78 of all of these as well. But still no burpees. By the end, though, YHC’s Merkins were looking quite similar to his carolina dry docks. Just sayin’.

    The Thang #3 – Heart Pumping

    Line up on the sidewalk. 20 Mountain Climbers. Sprint halfway across the lawn for…. Yup, BURPEES. Start with 10. Mosey back to where you started.

    Repeat with 9 burpees. Then 8 burpees. Then 7. Da Parish groused the entire time that it was unfair punishment for those NOT doing MABA. YHC ignored him.

    The Thank #4 – Mary

    Circle up for some dealer’s choice Mary. Colonel Mustard showed off his ability to endure most anything, by asking whether we could go to the dry cement rather than sit in the wet grass. YHC obliged, by telling him to get on his 6 in the grass.

    Mustard, Sogo, Snooze, and Catfish took the PAX through some ab work before YHC called it off at 730. Back to the flag!

    PAX: Thanks for letting me Q. Its been a while, and I’ve honestly been a bit scared of doing it. Thank you Fracsac for pushing me to sign up for it, and making me get past whatever has been blocking me from stepping up. There’s a hidden life lesson in there as well – sometimes we all will need a push to get past whatever it is that is blocking us from moving forward. May all of us be willing to reach out for help, may all of us be willing to accept help, and may all of us always be looking for fellow people who need us to reach out and help them.

  • America’s Pastime?

    I love baseball. I love everything about it. Because I love it so much, I have been wanting to Q a baseball inspired beatdown for a while. While 50 degrees in a sweet December gloom doesn’t necessarily lend itself to thoughts of afternoons under the blue skies, maybe the following 9 Innings of Suck will…

    Warmup:

    Short Mosey, SSH X 20 IC, Grassgrabbers X 10 IC, Windmill X 10 IC, Imperial Squat Walker X 20 IC, Forward Arm Circles X 10 IC, Reverse Arm Circles X 10 IC.

    The Thang: I had longed to trespass on the nicely turfed ballfield nearby to complete this beatdown, and in so doing each position on the field would be the location for each Inning of Suck. Since the field was locked, we settled for a nice damp, dark, unmarked field.

    Each inning started with a 50 yard jog, included the inning/position exercise, and concluded with a 50 yard sprint back to the starting spot (dugout).

    1st Inning/Pitcher: 10 Burpees OYO
    2nd Inning/Catcher: 25 Low Squats IC
    3rd Inning/1st Base: 20 Bonnie Blair OYO (2 is 1)
    4th Inning/2nd Base: 20 Side to Side Shuffles IC (groundball pickups)
    5th Inning/3rd Base: 20 Hand Release Merkins OYO
    6th Inning/Shortstop: 20 Side to Side Shuffles IC (groundball pickups)
    7th Inning/Left Field: Jack Webbs Rep Count 1-7 on the Merkins
    8th Inning/Center Field: Jack Webbs Rep Count 8-15 on the Merkins
    9th Inning/Right Field: 10 Burpees OYO…Finish Strong!

    The jogs/sprints in between innings represent getting on and off the field…never walk on a ball field…green means go!

    Since we still had time, we moseyed back towards the flag for some Extra Innings:

    Partner up for some DORA 100, 200, 300 with a “to the fourth light and back” run:
    100 Squats
    200 Floyd Mayweathers (1 is 1)
    300 LBC’s

    Back to the Flag for Count-o-rama, Name-o-rama, and COT.

    This was an amazing way for me to start my day. Merging my love of baseball (however twisted) with the opportunity to Q a PAX that shows trust, works hard, makes you laugh, encourages, and shows appreciation throughout is something I don’t take for granted. Thank you all!

  • Bringing the Thunder

    13 PAX braved the feels like temp of 93 degrees and the threat of storms this morning at the Birdcage. We were lucky to avoid the torrential downpours that immediately followed our COT, and I thoroughly kicked my own ass during this beatdown. Hats off to my fellow F3 brothers who pushed me to the brink today.

    The Warmup…Short Mosey to an Open Field (not the best idea surrounded by lightning, but what the heck), SSH X 20, Windmill X 10, Imperial Walkers X 20, Grassgrabbers X 10, Imperial Walkers X 20, Mountain Climbers X 20, Peter Parkers X 20.

    Short socially distanced mosey to the Zoo parking lot where we began a routine of Some Merkins, Core, Legs, Run around the parking lot…Repeat

    1. Merkins X 11 IC, LBC X 20 IC, Squats X 20 OYO, Run a lap
    2. Merkins X 12 IC, Dying Cockroach X 20 IC, Bonnie Blair X 20 OYO, Run a lap
    3. Merkins X 13 IC, Real Freddie Mercury X 20 IC, Imp Walker Squat X 20 OYO, Run
    4. Merkins X 14 IC, Flutterkicks X 20 IC, Side Lunge (10 each side) X 20 OYO, Run.

    The original plan was to repeat this with some variation on rep count, but the ominous skies provoked a Mosey back near the shelter. It was there, in honor of the conditions that we summoned Captain Thor.

    • The Captain Thor: Exercise OYO, but start as a group at the beginning of each round.
    • 1 Big Boy Sit Up, 4 American Hammer (2 is 1), 5 Merkins,
    • 2 BBSU, 8 AH, 5 Merkins
    • 3 BBSU, 12 AH, 5 Merks
    • 4, 16, 5
    • 5, 20, 5
    • 6, 24, 5
    • 7, 28, 5
    • 8, 32, 5

    With a little over 5 minutes left I called on some old fashioned burpees.

    • As many Burpees as you can in 30 seconds, followed by 1 minute of rest X 2
    • As many Burpees as you can in 20 seconds, followed by 1 minute of rest X 2

    Back to the flag, 30 seconds of plank until time. Count o Rama, Name o Rama, Soc Dist BOM and COT.

    Thanks again for providing me the opportunity to lead. I swear every Q I’ve had I end up doing more than I bargained for, and more than I thought myself capable of. I guess that’s the thing about Leading…you dig into yourself in a way that you didn’t think possible. So, it should stand to reason that stepping up to lead in our community (no matter how small) will afford us the same opportunity…finding out just how much you have inside of you, and realizing there’s a lot more than meets the eye. As we all reflect, discuss, and reflect some more about the current circumstances I just urge us to keep prepping ourselves by becoming the best version of ourselves everyday. The chance to rise to the occasion will present itself, and when it does…How will it find you?

    Thanks and see you in the gloom.