F3 New Orleans

Author: Rudy

  • May the 4th Be With You – from Fracsac

    May the 4th is known as a day of great mystery and deep reflection. YHC was determined to train these padawans to be valiant Jedi.

    Disclaimer given, then off to the steps for training.

    Imperial Walkers x 35 only stopping when the last padawan joined us.
    Tie Fighters x 10 flapjack x 10
    Force Squats x 10 – The force flows through them
    Peter Parker x 15 – got off theme
    Chewy taps x 15 – using the force again
    Cloud City Climbers x 15

    Deep Sea Divers – All worlds need them
    Starting at 10 down the steps with merkins

    Han Solo made the Kessel Run in 12 Parsecs, which is an amazing feat, so we will aim to beat that. Stations:

    Rows with 60lb sandbag
    Kettlebell with 50lb sand kettlebell
    Curls with 30lb rucksack
    Jump rope
    LBCs
    Burpees
    Timer – Run with 20 lb plate out and back in under 12 parsecs

    Death Star bombing training run:
    4 pax on the big rope running
    3 toss frisbee until 3 successful passes. 2 burpee penalty on 3 pax for a drop. Continue rotating as we run around big lake.

    Back of the museum. Training almost complete.
    Jedi burpees IC x 10

    Question for Pax:

    What was the exact line Darth Vader said to Luke at the iconic Cloud City fight scene where Luke lost his hand?

    Pax agreed on the answer “Luke…I am your father”

    A wrong answer brings 10 Jedi Burpees! That is wrong!

    Sunday mornings x 3

    COT

    May the 4th be with you!!!

    SYITG

  • Don’t call it a comeback – from Charmin

    After focusing on my concentrica (2.3 – Tripp), YHC reached out to the chaos monkey himself to verify that he would be posting and to have some accountability.

    It was good to ruck the old route, seeing the houses that are now more built up than before; conversing with a good friend about thinking like an owner; and afterwords having a good book discussion at a coffeeshop where time persistently stands still.

  • 11 is the number and theme! – from BBQ

    A beautiful morning! A mighty 6 in the gloom and beating it down hard. A lengthy and assorted warm up. Some new ones. The thang was an 11 on the ramp. We started with 10 burpees up top and 1 Cooper Head squat at the bottom. Burpee #’s descended each lap and squat #’s ascended. A mosey-run down one level and mosey-run backwards half way up and forward the other half. Post 11 we walked sideways with small steps in a bent position across the top level. We added a mix 2 reps of 11 Freak Nasties, 2 reps of 11 of knee bends and one rep of 11 calf raises. We ended with a few minutes of hamstring and hip stretches. The announcement was the F2 at Legals on May 10. Dark Wing Duck strongly prayed us out.

  • The Sandman – from Mayhem

    Conditions: 70 degrees, no wind, 92% humidity
    Perfect weather to get some work in

    Disclaimer with a twist: modify if needed but don’t modify to skip the work

    Mosey to the American Flag south of the field
    GG, HB, IW, PPP, MC, SSH all IC to “Let’s Go”
    Then in silence TF, FT, hold AG facing the flag to Stapleton’s “Star Spangled Banner”

    Mosey to the bleachers to Survivor’s “Eye of the Tiger”
    Mayhem Merkins x10 IC
    Snake half the bleachers, burpees IC
    Snake half the bleachers, LBCs for 2 minutes OYO

    Mosey to the gym parking lot
    Franklin Tracers (IYKYK)
    Mosey to the gym
    Merkins up the stairs IC
    Derkins down the stairs IC

    Indian Run to Falcon entrance
    11s with the SANDBAGS to Metallica’s “Enter Sandman”
    Overhead press / Squats never putting the bag down

    Mosey to other side of the hill
    Plankorama all IC: alternate plank and core
    Some plank thing IC, BB, hip slaps, FM, shoulder taps, American Hammer, Mayhem Merkins

    Back to the (other) flag
    Announcements
    Intentions – F3 brother’s family in Missouri, high school students finishing strong with exams, grateful for getting out there and doing hard things

  • 50 Years Bongo Birthday Party and Celebration – from Bongo

    What great way to start a 50 year birthday than with the support of this F# Group! About 10 of so in the PAX, I am a bit tired for staying out at a concert last night, but it is Jazz Fest season and I can sleep after this weekend.

    Anyway minor disclaimer and here is the work out and underlying themes and symbolism:

    Warm Up

    SSH X 50 ( with a new innovative break mid way and 5 count, it’s a lot of reps and no one said we can’t take breaks even on first exercise…..) 50 in honor of my new age
    Grass Grabbers X 10
    IW X 15
    Mountain Climbers X 15
    Arm Circles X 20
    SLS X 5

    Circle of Dips

    At the bench circle, 5 each lunge or bear crawl Clockwise

    50/75/100 Dora — representing the present, past and future, Age, Year born, and what year I intend to live past

    50 Burpees
    75 Slow Squats
    100 LBCs

    Teams of two timer up the levee backwards and then back

    Wave of Merkin at Lakefront

    in a circle, PAZ each does (1) merkin and hold plank in a counter clockwise motion, repeat for 2,3,4,5 reps

    Round Robin of Mary as Q takes a breadth Hello Dollies, Dying Cochroaches, Box Cutters, Big Boy sit ups etc,

    Back to flag, COT, mostly all gratitude for age, F3, our children, parents and that we made it out. Thanks for everything F3, and will see you on the radio and at Jazzfest.

    Bongo

  • Dave Matthews and the Revivalists – from Waterpik

    YHC missed the Jazz Fest Bonanza this past weekend with Dave Matthews and the Revivalists, but listening to Cowbell and Steve, I got the full rundown of events, living vicariously through their experience.

    Other than that it was the usual MO in the gloom at the Scramble. There was a new Pax in attendance, Coachella, and a regular still out cruising, Shooter.

    Until next time, gents!

  • Who signed up to Queue? Que? Quis? – from Einstein

    Decent weather at The Gipper this morning ~ 70 degrees

    Round Robin had the queue today and today’s workout ended up being
    one continuous Warm-Up. Interspersed with moseys from The Gipper, to the Taj Mahal,
    to the Justice Center, and back to The Gipper.

    We, as in, Moby Dick, Einstein, Barely Legal, & DarkWingDuck all worked up a sweat.

    Barely Legal prayed us out.

  • Franklin Classic – from Swingline

    BACKBLAST: Franklin Classic
    DATE: 4/30/25
    Q: @swingline
    AO: #El Diablo
    PAX: Mr Rogers, Thumb War, Bogey, Kilo, Hand Grenada, Vagabond, Mayhem, The Architect, Fracsac, Rudy, Padner, Aquanet, and Swingline
    FNG: 2
    TOTAL: 13
    CONDITIONS: ripe for a beatdown

    YHC had the HIM of Pontiff gathered in the field and the mumblechatter begins. Heaven forbid we start out somewhere new! Ornery PAX have to walk a few feet from their comfortable space between the fences. Mr Rogers rolls up with a weighted vest on thinking we are going for a stroll thru the park. Time to prove him wrong!

    (all present tense from here down – picture yourself in wet dewy football field)

    Warm-o-Rama:
    I am Swingline. I am DR from Franklin, TN and not a professional. This is El Diablo. I will bring the heat and I also brought 2 FNG’s today. I ask you HIM to help show them the ropes. Push yourself don’t hurt yourself. Modify as necessary to avoid injury but not to avoid putting in the work.

    We will start with some SSH’s. 30 because it is the 30th of April.
    In Franklin, we start every workout with the mission of F3 to remind ourselves why we are here. Mission stated – especially key for our FNG’s.

    BAC’s x 10, Back BAC’s x 10, Hill Billy Squats x 10 = 30
    Down in plank position 5 core principles and our credo x 5 each = 30.

    Time to heat up the warm up.
    10 burpees.
    Now 9.
    And 8.
    Trend continued: 7, 6, 5, 4, 3, 2, 1.

    Thang 1:
    Lets mosey north to the playground. Line up and grab some slippery ledge. In high plank, shuffle counter clockwise. When I say down it’s one merkin. Keep shuffling. When I say tuck its toes to ledge. Went around about half the park with several ups and tucks. Recover shortly. Now back CW.

    Thang 2:
    Mosey toward the hill. Stop for some filler work – tracers in the parking lot tracing out the lines of the spaces sprinting forward, shuffling left, politician back, shuffle, and repeat the length of the lot. Had to stop at the corner because the Q can’t figure out angles. Plank for the 6. Now mosey over to the hill for 4/30’s. 30 reps total. 5 burpees at base of hill. Crawl bear (bear crawl backwards) up the hill. 20 derkins or merkins at/near top. Bear crawl down. And 5 burpees at base of other side of the hill. Low plank for the 6. That’s 1 round. Rinse and repeat for 4 rounds. Mayhem only wanted to do 3 rounds but it’s 4/30 so no-go.

    30 jump squats for a little break and we are headed back.

    Thang 3:
    Mosey back toward the field. Tracers to even it out and get some shuffles to the right. Mosey to the goal line. 30 gorilla crawls – 15 each side. Then mosey back to the startex.

    Mary:
    10 “Franklin” Absolutions: 8 count – start in squat position, down to plank, down right elbow, down left elbow, plank jack, right up, left up back to squat – that’s 1
    Captain Thors: incremental 1 big boy to 4 American hammer combo. 1 BB + 4 AH, 2 BB + 8 AH, 3 BB + 12 AH…. all the way up to 9 BB + 36 AH. Was shooting for 10 + 40. Maybe next time boys!

    COT:
    This ding dong could not get phone to work, “recorded” a video of you HIM’s name-o-rama Franklin style – appreciate the adjustment.
    Named 2 FNGs that I work with. Welcome!!
    * Podner
    * Aquanet
    Moleskin: El Diablo on your shoulder. When I ok’d to Q El Diablo a few weeks back the first thing that came to mind for a moleskin was the idea of the devil on your shoulder. That thing there tricking you into negativity – like negative self talk and believing lies about yourself and telling yourself stories that might not be true. I’m not ____ enough: good enough, smart enough, don’t make enough money, etc. I encourage all to find ways to battle those lies with truth and confidence. F3 is an amazing organization that can help by surrounding yourself with other men that can pour into you and help you grow in your leadership. I asked the existing PAX to be there for the FNGs (hopefully they keep showing up!!). Remember who you are, you’re true identity and who you are called be as a leader!!
    We squeezed in together with an arm up for a Franklin style ball of man – prayers lifted up – and LEAD on 3!

    PLC was enjoyed by all! A few PAX felt I didn’t prescribe enough burpees so they did some extra credit. I will remember that for next time (or maybe tomorrow :))

    Thanks for letting me lead this morning! You HIM crushed it! And I truly am grateful for the southern hospitality shown this morning!! Thanks brothers!!

    Swingline out.

  • Purple Gallinule – from Heisenberg

    It was a glorious day at the Renaissance AO in New Orleans on April 29, 2025. Armed with a playlist inspired by Bert Kaempfert’s Swinging Safari, my cell phone, and my trusty McLaren-inspired Bluetooth speaker, I set off to lead the PAX through an unforgettable workout.
    Before we began, Hokie had given me a heads-up that we’d potentially have two FNGs (Friendly New Guys) and a down range PAX named Trager from the Carolinas. With this in mind, I concocted a well-thought-out Q, despite lacking my usual collection of heavy objects. After some quick disclosures, we got down to business.
    We kicked things off with some good ol’ IC Imperial Walkers x 25, followed by Abe Vigodas x 10, Grass Grabbers x 10, Side Straddle Hops x 31, Bat Wings, and finally, Deep Sea Divers. Starting at the top of NOMA, we did 10 shoulder taps and descended down each step until we reached 1. I may have miscounted a few times, but the PAX, as always, were helpful.
    Next, we moseyed to the wooden bridge for LL Step-ups x 25, Dips (I lost count, but I felt like we missed one), and RL Step-ups x 25. Then, we moseyed to the Singing Oak for a Ring of Fire with Al Gore holds and squats. I completely botched the example count, but by round three, we had it down.
    Our next stop was the waterfall gazebo for 1 dip. I hadn’t worked out at this spot before, but it had a nice view, albeit a bit moist. Then we did some running: High Knees and Butt Kicks to the golden balloon and back. I’m not sure where the mylar (illegal) balloon came from, but we repurposed it as a marker for our sprints. We did OYO five rounds of 75% sprints out and jogged back. Now off to the mini band stand.
    Here, we tackled Buffalo Legs/Bat Legs (still not sure what to call it), with six leg exercises on each side. The PAX loved (or loathed) it, and it was almost guaranteed to be felt in a day or so. Our next stop was the dock by the Swan Boats for some Jack Webb up to 5, followed by a mosey to the side of NOMA for some calf raises.
    Our final mosey took us to the back of the museum, where we found a dead Purple Gallinule (look it up). We did three Sunday Mornings led by Mayhem, then headed back to the flag for some Mary. The workout concluded with Flutter Kicks and five burpees OYO.
    Afterward, we circled up for the COT. On our way out I saw, Wapner (73 Respect, Respect, Respect) was evidently unsatisfied with the workout and added some jump ropes and more merkins. Mayhem added some additional running. All in all, it was a fantastic morning of fitness, fellowship, and fun.
    Aye!

  • High IMPACT(FUL) Men – from Bushwacker

    If you’ve ever posted at the Marsh in the Monday gloom, you know that it’s like a Chris Nolan Batman movie, with shadows everywhere and just enough lighting to barely make out the caped crusader as he lurks. YHC saw 3 HIM scurrying about on the basketball court, one picking up trash (obviously Pik), one with a silver glint of light reflecting off his shimmering sweaty bare chest (clearly Hammer), and one wearing what appeared to be a soaking salmon-colored shirt with an attempt at slicked back hair (the shirt was pink and it was Jose). While I scanned the darkness hoping to find my knight in shining armor, Coachella, it was in fact Jose that I actually had my sights set on. I approached, gave a bow, and bestowed upon him the one thing he clearly does not have in his Mary Poppins-mobile…
    And as we were preparing to begin the beat down in earnest, we heard hoof beats clopping down Livingston with Coachella arriving on his noble steed, bedraggled yet committed!

    WARMORAMA

    Wishing to be a good steward of the PAX’s time, QIC hit ’em with a quick SSH X25 IC and then it was off to the races!

    THANG

    So recently there’s been some mumblechatter about the “Impactfulness” of beatdowns by certain PAX who like to Shoot things, as well as other PAX who like to edit things. YHC felt drawn the retort to such fellows with his idea of an Impactful beatdown. The formula goes something like this: Take one of the most excruciating experiences at the Marsh, have a conversation with ChatGPT, and VOILA!

    We started with a Merkin Ladder. Lining up at one end of the court 2 Merkins, Bear Crawl to other end, 2 Squats, run back. Then 4 Merkins/Squats, 6, 8, 10

    We then proceeded to the intersection for a little EMOM! 5 Rounds of 10 reps every minute on the minute, followed by a run to Marigny and back.
    1. Merkins/Squats
    2. Alternating Lunges (1/1)/Hand Release Merkins

    At this point, QIC felt he may have oversold the Impactfulness of his beatdown, glancng Waterpik seeming to intensify to modify. But, like Beethoven’s 5th Symphony, you had to let the masterpiece build to its crescendo!

    3. Jump Squats/ Hip Slaps (1/1)
    4. BURPEES

    The sweat-soaked and gasping PAX returned from the final run to circle up at center court for…

    MARY

    IC x20 Flutter Kicks, Hammers
    OYO 100 100s
    1minute 30 second Plank

    COT

    QIC felt that he had put in the work, and judging by Hammer and Coachellas demeanor, they had too. But when Mr. Squat-to-the Ground Waterpik said, “Whew that was a good one!” I knew I had accomplished the impactful beatdown I had set out to deliver. It’s too bad some people were off on luxury vacations or whining about Jazz Festing all day, but those who were there knew they had gotten their money’s worth…F1, F2, AND F3!

    Counted, named and YHC prayed us out with the ever-important theme of gratitude. And I and very grateful for all of you guys and the impact you’ve had on my life.

    SYITG