F3 New Orleans

Tag: Shangeaux

  • Double or Nothing

    Extra Credit

    Side Effects offered some extra credit for a few pax that showed early. After 5 rounds of 30 seconds of burpees topped off with a couple rounds of pull ups, we felt pre-warmed up.

    Warm up

    What’s the second greatest time of year? You guessed it- The NBA Finals. On the heels of feeling inspired that LeBron James and I started the Finals from the same place this year, it was time to get off the couch and engage in competition fit for the gym.

    We moseyed to the nearest circle for a round of Ring of Fire. This time only called for defensive slides. Then the following:

    15 Al Gores
    15 Bobby Hurleys
    15 merkins
    30 circle of merk(ins)

    The Thang

    With the teams assembled and no basketball court in sight, it was time for a different competition: Ultimate Frisbee. After explaining the rules (props to Shangeaux for the Spanish translation for our FNG) and playing a warm up, it was time to get serious. Enter sports betting. The winning team places the exercise bet (er, punishment) that the losing team must fulfill before the next game. Games were first to 3 points.

    The punishments that followed:
    8 wolverines (if burpees and Peter Parkers had a baby…)
    20 Bobby Hurleys
    20 Heels to the Sky
    Something forgotten here…

    With the series tied 2-2, we started the tie-breaking game. 10 Doctor W’s to the loser. The winning team won and Topanga, refusing to go down easily, doubled down the bet to 20 Doctor W’s for one more game. Fortunately, the rematch did not change the outcome and Topanga soon became very acquainted with Dr. W, an experience his abs will not soon forget.

    Count-a-rama. 11 Pax
    Name-a-rama
    COT

    Big Easy

  • Warming up at the Knoll, BR

    Had our howdys and the disclaimer.

    Had a good workout this morning. Began with a long set or warmups near the flag location. Then ran a mosey half way around our usual track, ending at the sundial. Did a variety of more exercises at the sundial. Mosey’ed to the top of the hill where we ran a plethora of runs up and down the hill towards the creek. Did merkins at the bottom and burpees at the top, all in ever decreasing numbers. Ran 5 laps up and down. Moseyed to the soccer field and did suicides to the 25 did merkins, 50 did situps, 75 did something else and 100 did squats. Mosey’ed back towards the flag location exercise bars foundry. Divided up into pairs. Did 100 pull ups or 100 situps in pairs. Chatted with the other group that starts out there at the foundry.

    Did a bunch of Marys and Jane Fondas there at the flag location. Finished up with our call for needs and then ending prayer. Everyone had places to go this morning so no coffeerama. Worms

  • Cool, wet foggy morning. Two groups met today

    April 6, 2019. 

    Showed up at 6:45 and no one else showed until 7:10. By that time I’d already made a deal with Dennis that I might just work out with them this morning.  Dennis and his group have been meeting near us at the Knoll doing their exercise routine. Shangeaux’s daughter sometimes works out with them. We all greet each other every Saturday and enjoy his dogs that get so excited when the run or when the stop running.

     Then Big Easy showed up and then Banjo and then about 8:00 Shangeaux miraculously found us way out in the far east end of the park where we’ve never been, and stayed the course with us.

    Since our group was small we just decided to work out with Dennis, Paul and Gerald and of course Dennis’ 3 dogs, today.   Dennis seems to be their exercise leader. Since I had asked to join him I opted to let him lead his group and we would just try to go with his lead.  He moseyed us all northward on the walkway toward the bridge where we store all our coupons in the creek. We crossed the bridge and went NE towards the tennis courts. There we did a variety of lunges and skips, both sideways and forward and then backwards. We did Kariokes back and forth from the big oak tree to the concrete pad with the water stub up.  We eventually ran all the way to the building to the East with the water faucets, near the playground equipment. Rested there a minute. Then walked from their to a place at the far East edge of the park, beyond the soccer field. From there we did a variety of relay runs from a point on the trail to the south near a green carpeted exercise spot about 10×8 feet. Did a variety of exercises on that green mat.  Then did more relay runs back and forth along that eastern end of the running trail, which is also very near Highland Road.  Ended with a full tilt run from the a point along the creek to the nearest picnic table pavilion which is about ¼ mile away.  We then all walked back to the parking lot pavilion.  We did not have our usual COT or namarama since we really just joined their group for the morning. 

  • Round the World

    Gleeful that LSU Hoopsters made it to the Sweet 16, and enjoying some Brand Spanking New F3 Baton Rouge workout shirts, we posted at The Knoll and made the rounds of our favorite workout stations….

    INTRO
    The Q gave the usual disclaimers: I’m not a professional trainer, I’m not bonded or insured, and I rarely arrive on time (so thanks for starting without me!)

    WARM-O-RAMA

    • Mosey to the sundial  (where we were joined by the tardy Q!)
    • SSH
    • Arm Circles x2
    • Windmills
    • Toy Soldier
    • (Getting our hammies all nice and loose)
    • THE THANG
    • Freak Nasty & Incline Merkin (gettin nice guns to treat the women in our lives)
    • Lunge A Thon across the front field. (Can you ever do too many lunges?)
    • Mosey to the top of the hill (snaking the Long Way around!)
    • Partner up – one runs down and up, the other does Squat Thrusts – to a total of 40 Squat Thrusts. (a routine we’ve missed for awhile!)
    • Mosey to nearby picnic benches – a new spot for us.
    • Follow the Leader over the tables and around.
    • Incline merkins
    • Mosey to pullup bars (now for some biceps)
    • Partner up – 30 pullups between the 2 of you
    • Mosey to stairs
    • Calf raises: 25 heels out, 25 regular, 25 heels in (hoping your coworkers notice your limp on Monday)
    • Draw Cards from the F3 Card Deck, to fill in the rest of the time….. and Lady Luck drew us some
    • Plank Jacks (no strong consensus on which muscle this works, but we were all out of breath either way)
    • Shoulder Taps (the rocking motion is the key)
    • 6-MOM: Taking Turns to Lead
    • Leg lifts
    • Rock the Cradle
    • LBCs
    • Penguins
    • Jane Fondas
    • American Hammer
    • COT: The Serenity Prayer, and intentions for safe travels

  • We Played With Jugs (#NotWhatYouThink)

    The Scene:  The Knoll

    Conditions: Early. Cool. Breezy. Gloomy like we were on the set of the movie The Fog.

    We took a photo early so we wouldn’t forget.
    Oh, look…a cast member from the movie The Fog joined us for the workout.
    Sadly, it couldn’t keep up with us and faded into the wind……….

    Welcome

    Disclaimer 

    Warm-a-Rama:

    20 rep warmups at the shovel flag

    • Arm Circles Forward
    • Arm Circles Reverse
    • Squats
    • Several types of stretching so we wouldn’t blow our quads. I told the guys to just watch me and count in cadence.
    • Mosey……

    1st Circle 

    I cannot recall what we did here but I hope to remember so I can type it out here but if I don’t then you have this fun sentence to read. Mosey to the sundial.

    Sundial

    • Squats
    • Upcline Merkins
    • Mosey to the 2nd circle.

    3rd Circle

    • Side Straddle Hops – 20
    • Side Straddle Punch – 20 *I made this one up. The foot motion is the same but the punch is out and in. Basically, we all looked pretty goofy doing this darn thing. It’s harder than you might think because it’s an imbalance in the mind.

    Return to Shovel Flag

    • Arm Circles Forward Forward 
    • Arm Circles Reverse Forward
    • Squat stance 20 count rep
    • Several types of stretching so we wouldn’t blow our quads. I told the guys to just watch me.

    The Thang: 

    Grab milk jugs of H2O. Start walking. I did inform the guys for those that wanted to modify they could go ahead and mosey to each circle area but once they arrived the water jugs had to be lifted outstretched and hold the position till the six arrived. Of course the younger guys mosey’d and the season’d gentlemen walked.

    • Hammer Curls to 1st Circle

    First Circle:

    Squat with jugs held to chest #NotWhatYouThink- On your own

    Hammer Curls to the Sundial

    Sundial:

    • Butterfly’s on the wall – 30 count
    • Flutter kicks on the wall – 30 count
    • Water jug snatch – in squat position, pick up jug, raise above head, lower down and repeat with other arm – 30 count
    • Crunches on the wall – partner steps on feet while the other is crunching on the wall – 30 count

    3rd Circle:

    Hammer Curls to the 3rd circle. The season’d gentlemen decided to have fun with the younger guys and we slowed down our walking pace as we neared the 3rd circle.

    More squats in 30 count and then held in squat position for a 30 count. I told the men I love the sound of groaning in the morning.

    We all mosey’d to the shovel flag so we could release our hands from our jugs. #NotWhatYouThink

    Mary:

    Jane Fonda – 30 – No jugs were handled during this excercise.

    American Hammers – 30

    Bicycles – 10

    Count-o-Rama

    Name-o-Rama

    COT / BOM: 

    Prayer request for needs and concerns.

  • Our White Knight

    The Scene:  The Knoll

    Conditions: Cloudy. Chilly for a Baton Rouge March.

    Welcome

    Disclaimer

    Warm-a-Rama:

    Looked like a b-class soccer team as we jogged about 50 yards, and then in pairs went to a lightpole about 20 yards away and did:

    High Knees/Butt Kicks/Side shuffle/Knee over-unders/Jog backwards

    Jogged to the sun dial for some fake jump roping! all reps of 20x:

    Regular jump rope/ side to side/ one legged/ one legged side to side/ double jumps.

    Now that we were nice and warm!

    —

    The Thang:

    11 is the #!

    11 reps of six different exercises followed by 11 burpees after each set.

    Box jumps/pistol squats/split squat jumps/paper beneath hands merkins/derkins/merkin walkout(which is underrated!)

    Our white knight came sprinting across the land halfway through this exercise^^^ that helped us grind through it.

    Ran over to the jungle gym and split into three groups. Each group had to do 100 total reps of each exercise:

    Al gores/big boy sit ups/inverted row

    Mosey’d back to the flag!

    Mary:

    15x:

    starfish/flutter kicks/upper circle crunches(brutal)/plank work

    Count-o-Rama

    Name-o-Rama

    COT / BOM:

    Great times before the humidity!

    Announcements:

  • 70-0. First Round Draft Pick!

    70-0. First Round Draft Pick!

    The Scene:The Knoll

    Conditions:41*, Overcast, and slightly wind. Park was rather abandoned…

    8 Pax made it out of bed and posted! Where did the warm weather go from this week? 

    0700 – YHC was the only one not wearing a jacket…but of course he was the Q, so he knew how warm we’d be getting in our beatdown! He brought out a speaker…what would that be for?? The Pax would see.

    The flag was flying better than ever with a nice steady wind. It was cold and rather depressing looking outside like the scene from an abandoned town. A few brave souls were jogging, but no cross-country meet was taking over the park.

    No Disclaimer since there were no FNG’s…hopefully we’ll get some out next week.

    Warm-a-Rama:

    1 lap (opposite way as usual) around the “track.”

    Finkle Swings x11

    Goofball x16

    Plank jacks x12

    Smurf Straddle Hops x14

    Seal jacks x20

    Peter Parker x10

    The Thang:

    YHC pulled out his phone, connected it to the speaker, and played Thunderstruck. Pax were instructed to get in plank position and do a merkin every time they heard the word “Thunderstruck.” Backflip wanted to get even more buff, so he added merkins to the word thunder too. Some Pax joined in. A few minutes later, our arms were shaking, and we resented the ACDC artist for singing “Thunderstruck” so frequently at the end of the song.

    YHC had mercy on the PAX and decided to let the next the next ACDC song play while we stretched. As “You shook me all night long” played, we stretched hamstrings, glutes, groin, hip flexors, calves, etc.  

    Backflip gave a recovery countdown while YHC put the stereo away… Pax played Frogger and moseyed across Highland road to the baseball field.

    The scene was set…it was a baseball game that had 4 innings…

    In inning one, YHC announced that PAX had allowed 7 runs, so we did 7 burpees at each base, moseying in between. 

    In inning two, YHC announced that PAX had allowed 14 runs, so we did 14 merkins at each base, moseying in between. 

    In inning three, YHC announced that PAX had allowed 21 runs, so we did 21 flutter kicks at each base, moseying in between. 

    In inning four, YHC announced that PAX had allowed 28 runs, so we did 28 Al Gores at each base, moseying in between. 

    70 runs allowed!

    Yes, it was a fake game, but the workout was as real as it gets…Any team that bad would be deserving of the first-round draft pick!

    Then Pax moseyed back across highland to the pav.

    Partner exercise – one partner did a wall sit while the other ran to the pullup bars for 10 pullups, then ran to the sundial for 10 freak nasty’s and finally rounded the corner with 10 merkins at the last “base.” When your partner got to the sundial, the wall sitters added air presses as well. Dagwood showed his real speed, earning himself the gold medal…we all coveted Shangeaux who was paired with Dagwood and therefore had the shortest wall sit…good father/son combo.

    Finally, we finished off by visiting the zoo with a duckwalk and bear crawl back across the path followed by a crab walk and frog hop back. Snack pack enjoyed the bear crawl the most since he was rocking his Baylor Bears gear.

    Mary:

    YHC grabbed a coupon from the car…

    American Hammer – 5 each with the coupon, passing it around while the rest of the Pax did non-coupon hammers when it wasn’t their turn. 40 total. The overachiever once again was backflip who cadenced his 5 hammers making them 10.

    LBC’s – same as hammers but with coupon held over the head.

    Count-o-Rama

    Name-o-Rama

    COT/BOM:

    Prayer requests:

    Worms announced his daughter passed a retest at OT school that she had failed the first time…answer to prayer. 

    Backflip’s baby is due in April…now we see why he was overachieving (trying to avoid the dad-bod!)

    YHC prayed… thanked God and lifted up baby backflip.

    Most Pax left, a few went to lighthouse coffee house for fellowship afterward.

    Ready for warmer weather…see you Wednesday at the Coliseum!  

  • Operation Turkey Leg goes live. Annual Thanksgiving Day F3 event

     

    So glad I showed up!

    All hats off to the great TESLA who organized this first annual Operation Turkey Leg.  He wrote the Backblast below and I get to post it so I get to add some background of my own. This guy hits me up on Text about a beatdown on Thanksgiving. Thanksgiving?  Gotta be kidding. No one would show up and miss their turkey!  But we were wrong.  Tesla is from North Carolina.  He’s ok guys. North Carolina is still on the right side of the Mason Dixon Line.  He shared with us some new exercises  and near wore out this old man, and almost everyone else too. Its AMAZING what a 58 year old like Tesla can do.  This old 58 year old had a hard time keeping up with him!  We loved the Plank/Bear Crawl Slolom  Whats that?  Maybe we’ll show you if you didn’t show up. Maybe not.  Might just keep that secret.

    Tesla has been with the greats in F3 for many years.   He said he runs The Yank in Saturdays in Belmont, NC. Gaston region. Still works out two days a week in Charlotte Metro. Workout once a week in The Fort (Fort Mill, SC)

     

    Here’s Tesla’s report!

    QIC: Tesla

    Pax in the Pix: SnackPack, Banjo, CAT5, Shaengo, Moneycat, Tesla and the Worms.   We need a semi-professional photographer next year.

    So as YHC always spends Thanksgiving in Baton Rouge, La. And knew that F3 had started down that way it only made sense to reach out and establish contact with the boys in BR and see what they do for a Thanksgiving Day convergence. Turned out one was not planned. However, with some diligence and support (credit F3 Baton Rouge and Worms in particular) we were able to get one together using the LUS Parade Ground as the AO. And what an AO it is!

    So without knowing who might show up (though Worms felt at least four others would show) YHC made the trek over and found a shovel flag and waiting participants. The three became four, then five, then six! A hearty mix of men on a brutally cold (45 degree) Baton Rouge morning! Everything else went something like this:

    Mosey to the center of the field for COP

    SSH X 20

    2 burpees OYO

    Some arm and leg stretches

    IW X20

    4 burpees OYO

    Copperhead squats X 20

    6 burpees OYO

    LBCs X 20

    8 burpees OYO

    Mtn Climbers X 20

    10 burpees OYO.

    Now for a little Carolina culture, YHC NOT being a UNC or Dean Smith fan, we decided on some four corners.

    Mosey to the first corner

    10 hand release merkins

    Mosey to the 2nd corner:

    10 WWI situps

    Mosey to the third corner:

    10 Carolina Dry Docks

    Mosey to the fourth Corner:

    10 LBCs

    Assemble at center of the grounds and mosey over to the law building for 11s.

    Bottom of the Steps: Jump Squats

    Top of the Steps: Merkins

    Mosey over to the Union

    Step ups, Dips, Dirkins X 10, 15, 20

    Mosey back to center of the grounds

    Tesla Special!

    Bear Crawl slalom, 2X

    Agility run, 2X

    A crowd favorite!

    Coming back:

    10 burpee Broad jumps

    10 frog hops

    Do this to mid field

    Crabwalk to the end.

    Mosey back to the flag for some short Mary and a pledge.

    Done!

    Naked Man Moleskin:

    Awesome day with the guys down here. Great 2nd f afterwards. F3 is in great hands here and we are going to help them push this on up and out! Baton Rouge can be a great F3 city with all the AOs and willing participants to draw from. Nobody wore a spacesuit BTW! Not THAT cold!

    Glad we were able to put this together. Worms gets the credit. Now we have a tradition unlike any other down here! Next year let’s have a real turkey leg to chew on. I’m thinking 20-30 pax next year at least at the 2nd annual.

    Tesla Out!

  • 15 Reps For The 15th

    15 Reps For The 15th

    The Scene: The Knoll
    Conditions: Sunny. Not too humid. Crowded with college cross country participant’s
    Welcome: Hi y’all!
    Disclaimer: Don’t hurt yourself guys.

    The 4 brave  50 yr old F3 men and one twenty-something whippersnapper planted the F3 shovel flag inside the grass area of the walking path. Youthful college eyes were on the “elder” motley crew wondering who we were. The men of F3 in no sense felt intimidated by the amount of athletic youth present at the park for a college cross country event. It was obvious the college kids were jealous of our varicious pump-ah-tude in our pectorals. It’s not our fault we made the gurley men jealious. Money Cat was the Q for this beautiful Saturday morning. It was announced since the date was the 15th that all reps would be in the count of 15.

    Warm-a-rama:

    15 – arm circles forward.
    15 – arms circles backward.
    15 – overhead claps.
    15 – hamstring stretches.
    15 – windmills.

    The men of F3 mosey’d on the walk path and stopped at the area of the workout bars for pull up reps. Since other men were working out in this area the F3 men took separate turns with pull ups and ab exercises. Reps of 15 were still the count for the day.

    Money Cat kept an eye on the time wanting to keep each stage of the workout at 15 minutes.
    Finishing up at the bars the men of F3 moved down to the hilly landscape towards Highland Road for working out the quads. At this time Mistletoe joined us after finding us amongst the crowded park. We obviously stood out with all the yooooth’s in the park. We walked backwards down the hill and walked up it backwards several times. More leg exercises were to come and we moved across the street to climb the bleachers at the softball field. This exercise was only done once since the morning dew on the metal bleachers could have caused more damage than we would have liked. Staying at the field we performed pushup reps of 15 by using the parking lot bars or the ground. Afterwards, we lunged down to an area of the parking lot and did more pushup reps. We walked across Highland Road and climbed the hill backwards toward the flag.

    Money Cat keeps a coupon in his vehicle for spontaneous moments when a work out might breakout. We lined up with our six on the ground and passed it around keeping our feet off the ground.

    We completed our Mary’s in this area since we were in the shade.

    15 – left leg raises.
    15 – right leg raises.
    15 – both leg raises.
    15 – right side Jane Fonda’s.
    15 – left side Jane Fonda’s.
    We got up and walked backwards to the flag for Count-o-Rama and Name-o-Rama.

    Ended in prayer for our F3 brothers in North & South Carolina enduring Hurricane Florence.

  • Chumbawamba!

    Chumbawamba!

    The Scene:  The Knoll

    Conditions: Sunny. Humid. Watery grass.

    Welcome

    Disclaimer

    Warm-a-Rama:

    Looked like a b-class soccer team as we jogged about 50 yards, and then jogged backwards to the flag.

    Butt kicks about 20 yards out and then high knees back to the flag.

    Shuffle facing the road about 20 yards and then shuffle back.

    Brought us to the real warm-a-rama.

    Q asked the pax if they loved 90’s music. Chumbawamba was mentioned (t-claps to Shangeaux for supporting this).

    Proceded to play Chumbawamba’s only hit, Tubthumping. Performed SSH the entirety of the song and everytime the song said “I get knocked down, but I get up again…” the group did a burpee. It started with fun smiles and ended with everyone hating the repetitiveness of this hit.

    —

    The Thang:

    Indian run to the football field.

    Wide football sprints in place (think remember the titans but without the up-downs. We did not get blood on our uniforms).

    Lined up under the field goal. Sprinted to the other field goal post. 15 second break. Did this 4x overall for a real punch to the gut.

    Lined up three cones five yards apart for shuttle runs. Line up at middle cone, sprint to one cone and touch the line, run to the farthest cone and then back to the 2nd cone. Pax planked while everyone went through this d-lineman drill.

    Took three cones and made a ‘L’ shape, 5 yards apart. Start at one cone, run around the middle cone and make a hard u-turn around farthest cone, and then sprint back to original cone. Pax did six inches for six while everyone did this drill.

    —

    Made a baseball diamond with the cones. Pax divided into four teams of three. Each team starts at its own base. Teams completed a cumulative number of reps of different exercise at each base:

    100 team merkins at first, 100 team crab cakes at second, 100 team lunges at 3rd, 100 team squats at home, and then sprinted to each next base. Each time a team passed a station, it got a point. Did this for a 15-minute period.

    A solid competition ended with 2 teams having 13 points, one with 12, and one with 11. A masterful effort.

    As reward, the 13-point teams ran to midfield and back, the 12-point team 75 yards and back and the last team ran to other field goal post and back.

    Mosey’d back to the flag!

    Mary:

    Crunchy Frogs x20 in honor of Snackpack being back!

    Count-o-Rama

    Name-o-Rama

    COT / BOM:

    Great to see Snackpack and Trooper!

    Announcements: