F3 New Orleans

Tag: ShortBus

  • Mardi Gras Mambo – from Hokie

    On Monday I posted in slack stating no one had signed up to Q and I was willing to do so if no one else wanted it.

    As I awakened this AM and saw 41° on my weather app, I regretted my Monday Slack post but knew I had to get up and attend the Best Bank.

    Upon my arrival I saw the Mardi Gras lights, checked F3 NOLA to see no one volunteered to Q and therefore posted a pic at 0445 inviting folks to come join me for a little Mardi Gras Mambo

    Warm ups

    SSH x 20
    Slooow Abe Vigoda x 5
    Grass Grabbers x 10
    Imperial Walkers x 15

    The Thang – Mardi Gras Mambo

    We started on the River Shack corner

    Each round would start with a 10 burpee buy in and then we would do an exercise in a prescribed number of reps starting at the River Shack Corner and continuing Counter Clockwise to the four Corners of The OG Race Track

    Round 1 was 5 burpees at each of the 4 corners then run to the River Shack and then circle the six

    10 burpee buy in before starting each of the remaining rounds and always circle the six so we would start each round together.

    2. 10 HR Merkins
    3. 15 Star Toe Taps
    4. 20 SSH
    5. 25 low slow squats
    6. 30 shoulder Taps
    7. 35 LBC’s

    We closed with 10 burpee cash out or 100 burpees MABA

    THANK YOU for allowing me to lead!

  • “Dual”-Ing Birthdays with Bogey & Hokie – from Hokie

    Frac, Boo-boo, Slinger, Firefox, ShortBus, SOGO & Douille joined Bogey & me for our birthday party

    Warm Up
    12. ABE VIGODA for December
    28 ARM CIRCLES 14 F & 14 B
    19 GRASS GRABBERS
    68 Shoulder Taps 1 is 1 (for Bogey’s birth year 1968)
    53 SSH OYO – 1 is 1 for Bogey’s age

    Low, slow bear crawl to the arch

    Cubbies for 28’s
    Hand Release Merkins
    Squats
    Irkins
    Left leg Step ups
    Derkins
    Right leg step ups

    Mosey back to flag for 62.53’s
    6 & 2 at the flag and 5 & 3 at the Arch

    6 Hand Release Merkins &
    2 burpees

    5 jump squats &
    3 T Merkins (2 is 1)

    Rinse & Repeat

    Handoff from Hokie to Bogey at the halfway point…

    Mosey to stairs
    1 incline Merkin on 1st step… 2 on 2nd … onto 7 at 7th (28 total)

    Pause for 6 left pistol squats & 6 right leg pistol squats
    28 Monkey Humpers
    28 calf raises

    Rinse & repeat 4 times up the stairs

    5 burpees

    Traverse down the stairs with 7 dips “dumpers” on 7th step, 6 on 6th… 1 on 1st (28)

    Pause for 6 left pistol squats & 6 right leg pistol squats
    28 Monkey Humpers
    28 calf raises

    Rinse & repeat 4 times down the stairs

    9 burpees (1959)

    Mosey to flag for Mary

    LBC’s with pause at 53 and then continue to 62.

    28 dying cock roach

    Close with Wank Lazy Boys

  • Remembering Pearl Harbor on this 80th anniversary of December 18, 1941 – from Hokie

    On this day we welcomed Triple Shift, War Eagle, Short Bus, T-Square, McGyver and Netflix to remember and honor Pearl Harbor … on December 7, 1941, the residents of Honolulu, Hawaii, awoke to the sound gun fire. At 8 a.m. that morning, Japanese planes flew over Pearl Harbor – the U.S. Naval base located just outside the Honolulu – and dropped bombs on the harbor and the surrounding airfields. More than 1,500 crewmen died and two battleships sank to the bottom of the harbor. USS Arizona (BB-39) and USS Oklahoma (BB-37)

    The Warm Up on this 80th anniversary… 80 reps
    20 Imperial Walkers
    20 Side Straddle Hops
    10 Slow Vagodas
    15 Forward Arm Circles
    15 Backwards Arm Circles

    The Thang

    B.O.M.B.S. – 12 reps at 7 Stations with 19.41 yards (12.07.1941) of Mode of Transportation between the 7 stations

    7 Stations with 12 reps at each station as we moseyed down the mall. At end, do shoulder TAPS waiting on the six

    President Franklin D Roosevelt said, “December 7, 1941 — a date which will live in infamy — the United States of America was suddenly and deliberately attacked by naval and air forces of the Empire of Japan.”

    B – Bicep Curls | 19.41 yards of Rifle carries with coupons between each station
    The attack killed 2,403 service members and wounded 1,178 more, and sank or destroyed six U.S. ships,. They also destroyed 169 U.S. Navy and Army Air Corps planes. The Japanese losses included 29 aircraft, in addition to five midget submarines, and 129 attackers were killed and one taken prisoner

    O – Overhead Press | 19.41 yards of Lunges with coupon between each station
    USS California
    A number of other boats were sunk in the attack, but later recovered and repaired.
    M – Merkins ~ Staggered | 19.41 yards with mosey carry coupon any way you want
    USS West Virginia
    USS West Virginia (BB-48) was sunk by six torpedoes and two bombs during the attack on Pearl Harbor, but in May 1942, was salvaged from the seabed by draining the water from the hull.
    B – Burpees | 19.41 yards with mosey carrying coupon on shoulders like a ruck carry
    USS Cassin and USS Downes
    USS Cassin (DD-372) and USS Downes (DD-375) were Mahan-class destroyers. The two destroyers were in dry-dock at Pearl Harbor during the attack, when an incendiary bomb ignited fuel tanks on Downes. Cassin slipped from her keel blocks and rested against Downes which were both destroyed by uncontrollable fires. Both ships were considered lost, but their machinery and equipment were salvaged and sent to Mare Island Navy Yard where entirely new ships were built around the salvaged material and given the wrecked ships’ names and hull numbers.
    S – Squats | due to time… we stayed and did 80 squats on the 80th anniversary

    USS Oglala
    USS Oglala (ID-1255/CM-4/ARG-1) was a minelayer and was the flagship of the Pacific Fleet Mine Force. Japanese torpedo planes of the first attack surge hit the cruiser with a single torpedo, and Oglala rapidly took on water and sank. She was later salvaged in 1942 and continued service until 1965 (after being redesignated as an internal combustion engine repair ship ARG-1).

    COT
    Discussion on December 18th and whether event was purely social or workout included
    1st mention of crazy Ivan… date to be confirmed (speculated as January 15th)

    Thank you for opportunity to pay respect to all those who have served and do serve.

  • HIMs Go Back to School – from Fracsac

    4 Pax made a choice to take the DRP on their journey to get right and posted to The OG on the Best Bank! War Eagle, Hokie, Shortbus and YHC were ready! With a shovel flag planted, disclaimer was given, then:

    Warmup :

    Typical stuff, including a little dancing with MNC!!

    Hit the parking lot wall for:

    Jackass Burpee Webbs

    It’s like a Jack Webb, but with 1 burpee, 2 donkey kicks, 2 burpees, 4 donkey kicks and so on.

    You may think it’s the burpees that get you, and you’d be wrong!

    Back to the main area for some schooling, Billy Madison style.
    Run a lap, do 12 Merkins – that’s 1st grade
    Run a lap, do 12 Merkins and 12 LBCs – that’s 2nd grade.
    Keep the stack going with more horrible exercises. We made it to our Junior year, and then ended with our 12 burpees required to get our diploma. We’re HIMs!!!!

    COT

    Great stuff!

    SYITG

  • Let’s Travel! – from War Eagle

    It has been standard practice for YHC to take the PAX to new places when Qing on the Wank. Old Gretna is packed full of the best opportunities: levees, steps, parking garages, rock piles, parking lots, walls, prisons, and more!

    Today’s opportunity had us travel down Huey P Long Ave…

    WARM-UP

    Slow Mosey with high-knees, butt kicks, karaoke
    Abe Vigoda X 10
    Grassgrabbers X 10
    Peter Parker X 15
    Shoulder Taps X 15
    Overhead Claps X15
    Seal Claps X 15
    Mini Motivator starting with 7

    THE THANG

    We traveled down to the Huey P Long Mall (apparently there are beautiful lights here around Christmas)

    Utilizing the light polls, the Pax lined up for Route 66:

    1 Merkin, 1 Squat, 1 Big Boi
    2 Merkins, 2 Squats, 2 Big Bois
    Continued to 11.

    Now for the return:

    1 – 12-Count Body Builder (Burpee with merkin, plank jack, and shoulder tap)
    2 – 12-Count Body Builders
    Continued to 11

    Mosey back toward the flag

    But wait! Take a seat on the wall with air presses

    Mosey Back to the Flag

    But wait! Take a seat on the Jefferson Arch with air presses

    Back to the flag… for 10 burpees

    COT

    Prayers for contractor injured at Ridge Rat’s house.
    Silent intentions
    Prayers of Gratitude (YHC submitted his PhD proposal and M’s pregnancy is progressing great)

  • 1 year anniversary – from Jose10k

    Warm-up: ssh, grass grabbers, arm circles, windmills all reps of 15 in honor of my daughter turning 15 on Tuesday. The thang: moseyed to the courthouse for some dora. 100 merkins, 200 squats, 300 lbcs partner work. While one partner was performing each exercise, the second partner climbed the walkway rails hand over hand. Once finished, moseyed back to the parking garage entrance, then sprint up the inclines up to the top. Once at the top, Moby busted out the chain. We gathered in a line and each man pulled the chain across the parking garage. Last 5 minutes, busted out some mary. Leg raises, crunchy frogs, etc.. COT and Shooter prayed us out. BBQ busted out some birthday brownies along with some party poppers. Thanks to his wife for the tasty treats.
    Thanks for letting me lead, thanks for celebrating 1 year at the A1C, and thanks for the support for creating the AO. Y’all push me to be better.

  • Afternoon Delight – Mixed Beatdown with F3 and FiA – from Almonaster

    F3 and FiA Mixed Beatdown!

    PAX:

    –

    Start at Flag.

    Mosey to the field across Magazine St. (Moana’s Island).

    Warmup:

    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    The Morpheus – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Partner up with a person from the opposite group (F3 and FiA).

    Dora to the marker and back.

    100 – Shoulder taps (1is1)
    200 – LBC’s
    200 – Squats

    Burpees – 10 OYO

    Switch to FiA for the remainder of Beatdown.

    Tabata / HIIT style:

    2 rounds of each working 45 seconds with 15 seconds rest:

    1) Plank jack w/ crunch.
    2) Prisoner get up w/ jump.
    3) Sit up to Get up.
    4) Suicide Push Ups (Catalina Wine Mixers).
    5) Froggers.
    Mary

    Flutter Kicks – 10 IC
    Freddie Mercury’s – 10 IC
    Russian Twists (Douilles) – 10 IC

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    “Coffee”

    Thanks for the opportunity to Lead!

  • Burpees and Levees just feel right – from Fracsac

    5 Pax made a choice to take the DRP on their journey to get right and posted to the OG. YHC traveled way o’er yonder on the West Bank, wondering who would show following a late night of crypto talk. With a shovel flag planted, disclaimer was given, then:

    Warmup

    SSH IC x 31
    IW x 15
    GG IC x 10
    AC x 15, fwd and back
    Peter Parker IC x 15
    Mtn Climber IC x 15

    Mosey to the levee, which is incredibly steep! Start off with Jacob’s Ladder:

    Run up levee, 1 burpee, run back down
    Run up levee, 2 burpees, back down
    Continue up to 7 burpees
    That’s 28 burpees so far…

    Mosey to top of levee for some 11’s. There just happens to be 11 light posts, so can’t pass it up!

    Burpees is the exercise and broad jumps are the movement between posts. Start at 1, end at 11.
    That’s 66 more burpees….94 total thus far..

    With the mighty Mississippi River receding from the steps, take advantage and incorporate into the DirtyMacDeuce…

    4 rounds of 3 x 12 rep exercises, an arm, a leg and a core. Run a lap after each round. The lap was down the riverside levee, across the bottom, then back up.

    Round 1 – merkins, flutter kicks, squats
    Round 2 – Floyd Mayweathers, Hello Dolly, low slow squats
    Round 3 – Catalina Wine Mixers, Freddie Mercs, Bobby Hurleys
    Round 4 – Diamond Merkins, tin snips, and 12 Burpees

    That brings the burpee count to 106….

    Finish with a little Mary and Planking…..

    COT

    NMM

    -YHC committed to doing the OG the week prior. What a great group of Pax on the West Bank. Sign up and change your view of the city!
    -The late night crypto talk kept most in the fart sack, but not Vagabond, host of the gathering the night before! Well done!

    SYITG

  • Best Bank Batture – 2-23-2021 – from Almonaster

    Went west of the river looking for some miles and a great view!

    PAX:

    – TSquare
    – Shortbus
    – King Kong
    – Blowout
    – Willie
    – Almonaster

    Warmup:

    Lap around and then into the Shelter
    SSH – 15 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Balance on 1 foot for 9 seconds.
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Mosey to the Parking Lot

    Merkins – 20 OYO
    LBC’s – 40 OYO
    Take a lap
    Wait and plank for the 6
    X’s 3

    Mosey around the Court Buildings across the ramp to the levee

    11’s

    Start with 10 Burpees at the bottom.
    Cross the street and run up the levee for the first Wife Pleaser.
    Until 11’s are accomplished.

    Mosey to the Cubbies up the street and through the Arch.

    Incline Merkins – 20 OYO
    Steps – alternate legs – 10 each OYO
    Flutter kicks – 10, 2 is 1 OYO
    Russian Twists (Douilles) – 10, 2 is 1
    X2

    2.11 miles accomplished.

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the the opportunity to lead!

  • EMOMs can’t stop us

    This week, we welcomed a new brother, Fracsac, to our AO and to the BestBank 😉 by doing some morning EMOMs.

    Pic courtesy of Freelancer

    At the Master Melvin AO, we have 5 stations. After a quick warm up, we did 5 minute EMOMs at each station together.

    Station #1:

    • 10 – Step-Ups
    • 10 – Merkins
    • 10 – Leg Lifts

    Station #2:

    • 5 – Derkins
    • 12 – Donkey Kicks (each leg)
    • 10 – Bicycle crunches

    Station #3:

    • 6 – Broad Jumps
    • 15 – Dips
    • 10 – Merkin Toe Touches

    Station #4:

    • 5 – Jumping Lunges
    • 5 – Burpees
    • 20 – Plank Jacks

    Station #5:

    • 15 – SSH
    • 20 – Mountain Climbers
    • 20 – Flutter Kicks

    After we completed the lap around the 5 stations, we did a cool down including our newly named “Thighs” stretch. (No relation 😉 )

    We circled up, did name-a-rama and made some good plans for the future.

    It was a tough workout! But we worked together, motivated each other, and got through it!

    Everyone should come out to the Best Bank and try out the Master Melvin AO.