F3 New Orleans

Tag: The Joy

  • Welcome back Bear for IPC 2021 Week 4 – MaryAnne’s Mayhem – from Hokie

    For this 45 minute workout, set the timer for 52 minutes and 30 seconds 😉

    AMRAP

    In sets up 25 with a 25 yard run, 3 burpees and 25 yard run back

    200 curls (8 sets of 25)
    175 squats (7 sets of 25)
    150 Overhead Press (6 sets of 25)
    125 Kettlebell Swings (5 sets of 25)
    100 Merkins (4 sets of 25)
    75 Thrusters (3 sets of 25)
    50 Bonnie Blairs (right leg-left leg = 1 rep) (2 sets of 25)
    25 Blockees (1 sets of 25)

    If you finish all of the exercises, repeat in reverse order from the last time you just did it.

    The burpees DO NOT count in your rep count.

    900 reps is the total if you get through all of the exercises.

  • Welcome back Bear for IPC 2021 Week 4 – MaryAnne’s Mayhem – from Hokie

    For this 45 minute workout, set the timer for 52 minutes and 30 seconds 😉

    AMRAP

    In sets up 25 with a 25 yard run, 3 burpees and 25 yard run back

    200 curls (8 sets of 25)
    175 squats (7 sets of 25)
    150 Overhead Press (6 sets of 25)
    125 Kettlebell Swings (5 sets of 25)
    100 Merkins (4 sets of 25)
    75 Thrusters (3 sets of 25)
    50 Bonnie Blairs (right leg-left leg = 1 rep) (2 sets of 25)
    25 Blockees (1 sets of 25)

    If you finish all of the exercises, repeat in reverse order from the last time you just did it.

    The burpees DO NOT count in your rep count.

    900 reps is the total if you get through all of the exercises.

  • Welcome back Bear for IPC 2021 Week 4 – MaryAnne’s Mayhem – from Hokie

    For this 45 minute workout, set the timer for 52 minutes and 30 seconds 😉

    AMRAP

    In sets up 25 with a 25 yard run, 3 burpees and 25 yard run back

    200 curls (8 sets of 25)
    175 squats (7 sets of 25)
    150 Overhead Press (6 sets of 25)
    125 Kettlebell Swings (5 sets of 25)
    100 Merkins (4 sets of 25)
    75 Thrusters (3 sets of 25)
    50 Bonnie Blairs (right leg-left leg = 1 rep) (2 sets of 25)
    25 Blockees (1 sets of 25)

    If you finish all of the exercises, repeat in reverse order from the last time you just did it.

    The burpees DO NOT count in your rep count.

    900 reps is the total if you get through all of the exercises.

  • For Gabby – Kicking Covid 19 in the Teeth – from Hokie

    3 Pax enjoyed the pleasant morning temps, low humidity, gentle breeze and The View!

    Unfortunately we were missing our Q du Jour, Gabby, as he is down with Covid, so I decided to step up, step in and honor him by a Covid 19 beatdown.

    Warm ups
    SSH x 19
    Arm circles forward x 19
    Arm circles backwards x 19
    Low slow squats x 19

    The Thang
    Since this is the 4th surge, we will complete 4 rounds with 4 stops

    1. Start at the street
    19 slow shoulder presses with the coupon focusing on form to make Triple Shift proud

    2. Rifle carry up path to the top where we stopped for 19 cross over merkins, ensuring our chest made contact with the block.

    3. Rifle carry down the levee path to the lake front path and stop to admire The View with 19 curls. Once again focusing on form, straight back, no sway, block making contact with thighs and chest.

    4. Rifle carry back up levee path where on top we stopped for 19 chest presses. Slow again focusing on full extension at top and elbows making contact with the path at the bottom.

    Rifle carry back to the street to complete Round 1.

    Rinse & repeat as a group for 4 rounds since this is the 4th surge.

    Oh, this is the View, so, to make Frac proud, we did Burpees as planes went over head… 5, then 5, then 5,….then 4 for 19 😉

    We are stronger for having done this!

    COT – we lifted up Gabby and all those who are sick, including Covid and Cancer (Thoughts & prayers to T Square and his M!!!)

    We also gave gratitude for F3, our current leadership and those who will show up Tuesday night to investigate potentially stepping up as part of our Shared Leadership Team moving forward!

  • The Joyous All Stars – from Fracsac

    4 All Stars gathered at the View for a Joyous beat down led by none other than YHC, unanimously voted as All Star MVP by a panel of individuals that shall remain anonymous. Trust me, it’s true.

    Mambi, Hokie, War Eagle and YHC grabbed a coupon, disclaimers were given, then up and over the levee we went.

    Warmup

    SSH IC x 31
    Grass Grabbers IC x 10
    Abe Vigodas IC x 10
    Hillbillies IC x 15
    Bat wings IC x 10

    COP 1 – Block Webbs!
    1 Merkin on Coupon, followed by 2 block presses
    2 merkins, 4 block presses, so forth and so on until the Q calls it…..we’ll come back to those later.

    COP 2: BOMBS
    Blockees x 10 (Manmaker, aka burpee with a block)
    Run up the levee to the cones and bear crawl the course, run back.
    Overhead presses x 20
    Bear Crawl course
    Merkins on the coupon x 30
    Bear Crawl course
    Bicep Curls x 40
    Bear Crawl course
    Squats x 50
    Bear Crawl course

    COP 3 – BLIMPS
    Blockees x 5 (Manmaker, aka burpee with a block)
    Bear Crawl course
    Lunges x 10 with coupon
    Bear Crawl course
    Imperial Walkers x 15 w/o coupon
    Bear Crawl course
    Merkins x 20 with coupon
    Bear Crawl course
    Plank Jacks x 25 on Coupon
    Bear Crawl course
    Squats x 30 with Coupon
    Bear Crawl course

    We owed a few more Block Webb’s, so they were completed here.

    Head back to flag

    LBC IC x 100

    COT

    NMM

    – The new coupons staged at the View are the real deal, feel free to come and critique them for yourself.
    – It was a requirement to be joyful during the beat down, but we didn’t do enough burpees. We should have done more burpees. Who voted me MVP anyway?? The bat wings we did have gone wasted without burpees. I’m a total disappointment.

    SYITG

  • How are you, my F3 Brother? Really, how are you? – from Hokie

    Copied from F3 Suncoast Ripken except I replaced his phone number with mine

    Please read…. One of the guys in F3 MeCa took his own life this past week. He seemingly had it all together, and no one realized he was mentally struggling. He reached out to a few pax/friends, but his request didn’t seem important. Guys suck a communicating…I know I do at times.

    I don’t want to ever hear this story from anyone I know, most of all from F3 NOLA. Therefore, read these words of wisdom from their Nantan. Get one accountability partner; better yet, start your Shieldlock today. If you ever want to talk, I’m here. My cell is tel: 504.417.9382.

    Start by taking the DRP and showing up at a beatdown this week somewhere. I don’t care if you’re injured or have some beef or don’t like mornings, F3 is more than a workout, and while we were all Sad Clowns at one point, we’re not going back there. Ask the guy next to you if he’s ok, and don’t accept “fine” for an answer; call some guy you haven’t seen in a while. And know, in the words of Frac, “I love you!”

    I wanted to share some words posted by one of MeCa’s site Qs this week after what was a tough weekend for the Men of MeCa.

    “Some of us get up and make the donuts, in MeCa we’re now all about “Being the Medicine”
    “Guys, it was an emotional weekend for us all. We aren’t designed by the Creator to do life alone. I heard and read different men this weekend talk about their medication. For some, their medication is chemical. For some, F3 is their medication. For others, both are their medication.

    I’m no doctor or psychologist or therapist, but the way I see it, we all fall into two different categories, and can even bounce in and out of each category.

    Cat A: you need the medication.

    F3 can be a form of medication that can help if you let it. I fall into this category. You’ve heard me talk a few times about how challenging it is for my wife and I with our younger daughter and her many issues. I see a huge difference in how I handle it on days I show up to F3 and days I don’t.

    Cat B: You are the medication.

    That’s right, you may not know it, but you are a vital reason that F3 is someone’s medication. The more of us that show up, the better the medication dose is for the ones that need it. I recognize that I fall into this category too. There are days, like last Monday, I didn’t want to get up. I decided to anyway, and was glad I did, as there were only 3 of us that day at the Dawghouse.

    I am reminded of Chapter 4 of the book of Ecclesiastes: “Two people are better off than one, for they can help each other succeed. If one person falls, the other can reach out and help. But someone who falls alone is in real trouble. Likewise, two people lying close together can keep each other warm. But how can one be warm alone?

    A person standing alone can be attacked and defeated, but two can stand back-to-back and conquer. Three are even better, for a triple-braided cord is not easily broken.”

    So I ask this of you all:

    Come out this week and get your medication.
    Come out this week and be the medication.

    SYITG…hopefully tomorrow!

    HOKIE out.

  • The Ruck Suck, No Joy at the Joy – from Bolt

    YHC was thrilled he switched with Frac for today’s Q bc at 5:28 it looked like he would’ve been solo otherwise. True to NOLA roots 2 more PAX rolled in hot before the disclaimer while the fifth/final one, Papa Smurf joined during our first warm up exercise:

    Warmup IC: SSH (25x),arm circles forward/back, tclaps, seal claps, Moroccan night clubs, self love; Abe Vigodas, Toy soldiers, Hillbillies (15x), static hold Jamie stretch (center, R/L leg over leg)

    Mosey over levee with rucks plus Sweetness splayed out across Papa Smurf’s shoulders who would be his partner (sans ruck) for the suck.

    For time (20 min): add 5 reps to each exercise in the next round.
    * 5 x Burpees (Ruck on Back)
    * 5 x Squats (Ruck on Front or Back)
    * 5 x 4-Count Mountain Climbers (Ruck on Back)
    * 5 x Push-Ups (Ruck on Back)
    * 5 x Sit-Ups (Ruck on Front)
    * 5 x Ruck Curls

    Props to Kennah Brah for getting into the round of 30 reps!

    Mosey back over levee to flag for 4 min of Mary 45/15 tabata style)

    Close it out with all the trimmings. (COT)