Blog

  • Where is PiaGow?…..Bring back the Sprint – from Mahatma

    9 pax showed up in what we all thought was to be a “warm” morning – actual weather cool, windy and wet. Without the leadership of @piagow it seems the Wally Sprint is now splintered into an individual choice. Of course the renegades of KnOTs head over to their “space” – Tinder Loin was working up a sweat trying to keep pace with KennaBra and Mambi. YHC simply ran while listening to a refresher of chapter 2 of “Do hard things” as a mental prep for coffeeteria. Big Willy was out getting walked by his dog. It just ain’t the same hard nose grind PiaGow would put us through!
    COT – we added a new 4 legged friend to the circle then prayers lift up and thanks given!

  • One foot forward – from Shorty

    "There are two primary choices in life: to accept conditions as they exist, or accept the responsibiity for changing them." – Dr. Denis Waitley

    YHC has been choosing the former when it comes to the gloom. Mainly due to not prioritizing sleep early enough at night and living within a 24hr day cycle…anyone know where I can get a longer day? It's difficult for everyone to manage life within the time we are given. Since we cannot change the time variable, all that's left are the choices we make within the day. These choices are rooted within intentionality, and the choices you make create your reality for you and those around you. Therefore, whatever you do, be intentional with your time each day. 

    To work on intentionality, I think it's important to have a tool in your workshop like F3. Something that is always there for you to choose. A F3 workout provides a platform for us men to make this choice every day…and I'm grateful for that.

    The Beatdown:

    Two parts today:

    1. Run out the Bayou Route for 15 min OYO; retrace your steps back and meet at the track
    2. VO2 Max Work:
      • 2min – Run at a difficult pace; note your destination marker
      • 2min – Recovery back to start
      • OYO – Run at moderate pace to your destination marker
      • 2min – Recovery back to start
      • 2min – Run at a difficult pace to beat your original destination marker
      • OYO – Mosey back to the flag

    COT:

    Ended with name-o-rama; announcements, prayer….due to 6yrs of buffering, YHC forgot the count-off (Tclaps to Amnesty for keeping me honest).

    Mumblechatter:

    Run Cajun Run: https://www.runcajunrun.com/

    • Just sign up…we can figure out teams later.

    Here's to being more intentional and choosing the later! 

    -Shorty 

  • One, oh One – from Hogs Breath

    One, oh One

    So YHC arrived at the 007 about 10 minutes early. And Lo’ no one else arrived!

    But this I was out, so

    Warm up
    Some karaoke, butt kickers, torso twists, world’s greatest, ya’ know stuff like that.

    The Thing

    Mosey’d to the coupon pile and picked out a coupon

    10 manmakers
    15 squats
    20 curls for the girls
    – mosey to pull up bar AMAP

    Later rinse and repeat for 4 rounds.
    Ran a lap around the park circle.

    Round of Thor; with coupon ten reps each of

    Bicep Curl x10
    Overhead Press x10
    Tricep Extension x10
    Squat x10
    Lunge x10
    Bent-over Row x10
    Standing Twists x10

    And then I called it. I’ll be hitting the recruitment hard this week

  • Just a Simple Beat Down – from Fracsac

    YHC thought the arctic vortex was behind us, but the breezy conditions kept the gloom chilly.
    Brief disclaimer given then mosey to rock pile for warmup which consisted of mostly normal stuff. 5 burpees thrown in due to lack of clapping during grass grabbers.
    Grab a rock and head to field where cones are set up. Pax given a choice. Choose B or D. With D being the winner, we started a Dora 1…2…3.
    100 burpees 200 LBCs and 300 squats. Partner walks rock out predetermined distance, completed 5 x SSH and returns. Flapjack until complete.

    Ring of fire. OH press x 2 rounds, followed by ‘mericans x 2 rounds.

    Do some stuff at each cone. MoT between cones varied from lunge to bear crawl to Peter Parker’s.
    Stuff included Catalina wine mixers, squats, flutter kicks, big boi situps and Honest Abes.

    Return the rocks and head back to the flag.

    CoT

    NMM
    RunCajunRun is happening in February. Sign up!

    YHC reminded the pax of the 5 core principles and the mission. Keep up the great work!

    YHC was asked what the B stood for? You’ll find out next time YHC Qs.

    SYITG

  • No Regrets – from Kenna Brah

    2 PAX for a BD in sub artic conditions
    Dropped of some toy at he LPAS, then met Space Cowboy.
    No one else was showig up, so we mosied to the JPAS in teh shltered area for Warmups
    Arm Circles, Self Love
    MM POOPERs
    Low Slow Squats
    Grass Grabbers

    Toy Selection:
    40# Sand Bag for OHP
    45# Bar For Curls
    20# Weight Plate for KBS
    40# Runsack for Chest Press
    56# Home Mace For swinging a dangerous instrument

    The Thang:
    Trot around the JPAS walking path
    Pick a Toy and do 20 Reps

    Got through 4 Rnds before we settled in for some much needed mobility stretching
    Mosey back to the vFlag for COT

  • Howling Ass and Abs – from Hogs Breath

    This backblast, like a woman’s period, is better late than never.

    YHC arrived at the A1C about 5 mins early, to find a trio awaiting me!

    The very first thing was a warm up mosey to second deck, which included some karaoke, butt kicks and stuff. The warm up also included some toe touches and YHC favorite Mountain Man Poopers.

    The Thing;
    We began with a few rounds of Howling monkeys. Which is Monkey Humpers in a circle, the play continued until YHC determined there was enough groaning.

    Backwards run to next corner with some Howling V-ups. V-Ups in a circle until YHC determined there was enough groaning.

    Backwards run to third corner with Howling Holes. Or squats in a similar fashion.

    See a trend?

    Backwards run to last corner with Howling flutter kicks.

    Walking lunge down the ramp to the bottom deck. Since the date was 1/19, we did 119 collective wife pleasers!

    Mosey back up to second deck and rinse and repeat for the Howling rounds.

    What would be an A1C beatdown without some calf raises up to the top deck?

    YHC even brought a jug of coffee to have an impromptu Coffeteria. Jose 20K had to leave early otherwise a nice ice cold soda was awaiting for him!

    Hopefully four men left the beatdown with better looking Ass and ABs!

  • One resolution down, one to go – from Jose10k

    Damn it’s cold but rewarding this morning

  • Tribute: Bishop Mario Dorsonville – from Goose

    YHC was in the process of building a fun Saturday beatdown when Cardinal called with some devastating news: Bishop Dorsonville had passed away at 6:50pm from complications due to to treatment of liver issues. He had been dealing with a lot of pretty major medical stuff over the past couple of months, but he wasn’t anywhere near death, so this came as a shock to everyone. After some time grieving with the M and connecting with friends and family, YHC knew there was still a beatdown to be built for the morning, and the original theme wasn’t gonna work anymore. A solid tribute would be the only appropriate way to move forward.

    F3 tributes are usually put together for fallen soldiers or policemen killed in the line of duty, and they’re defined by a single, very difficult routine that provides for maximum effort to honor the fallen. Though not a soldier or a policeman, Bishop Mario Dorsonville offered his life deeply and continuously for the people of the Diocese of Houma-Thibodaux in a uniquely heroic way, and his untimely death deserves such a tribute.

    When he was named Bishop of Houma-Thibodaux, he had no idea where it was or what to expect, but he accepted it as the Lord’s will and resolutely headed this way. After his installation, he told me (on multiple occasions and with deep, passionate sincerity) that this was not going to be a stop on the way to a bigger assignment for him. He had already made up his mind and had communicated to his superiors that these would be his people for the rest of his life. These would be the people to whom he would belong, and they would belong to him until his death or retirement. He had no family left on earth outside of some distant relatives back in Colombia, and he didn’t know anyone here. But, he quickly connected with YHC’s family and with Cardinal and his family. Cardinal would become his secretary, his right hand man in all things, his brother in every sense of the word, his companion on the journey. We just had no idea the journey would be so short.

    The PAX gathered in the cold gloom and YHC was grateful to sink into what has become a strong brotherhood, a team of HIMs defined by gratitude and humble grit. It was nice to enter that circle and let the chatter wash over us. YHC could tell the 2.0’s were grateful for that, too–they were close with Bishop, like an uncle, and they had just received the hard news that morning in the truck on the way there.

    A warmup of the usuals, including the introduction of what YHC labeled “Lafayette Nightclubs”, a weird but extremely effective arm exercise experienced in Lafayette a couple of weeks ago (they called them “Moroccan Night Clubs”, but anyone who’s been to Morocco knows better). It starts with hands up, elbows down at your sides, then extend up and outward about 45 degrees before coming back down. This one’s quickly becoming one of YHC’s favorites since it works out an area that’s been hard to loosen up.
    Also, Duke unwittingly provided some comic relief as he covered his whole face with his knit had to ward off the cold wind and kept drifting into Safety Valve’s circle of safety and windmilling him in the face. I think he actually wore it like that for the entire warmup.

    YHC then explained what we’d be doing and why–some of the PAX knew already and some didn’t–and we split into teams of three, grabbed one coupon per team, and headed to the lower field.

    The tribute would consist of a Dora-like routine wherein teams of three would complete the following exercises/reps:
    -B: Burpees 200
    -I: Imperial Walkers 300
    -S: Side Straddle Hops 400
    -H: Heels to Heaven 300
    -O: Ono’s (Apolo Ono’s) 200 (2:1)
    -P: Peter Parker Merkins 100
    There were two cones set up about 15 yards apart, and while one of the trio chipped away at the burpees, another at the other cone started on the Imperial Walkers, and the third traveled from the first to the second via block-and-bear. Upon arrival, he took over on the Imperial Walker reps, and the second traversed back via block-and-bear to take over on burpees. Once a rep count was completed, that side would move onto the next letter’s exercise.

    Yankee Joe came running over just as YHC was completing the explanation, but unfortunately, he made number 13, so we had to send him all the way back to grab another coupon so he could join one of the groups and make a foursome, requiring two men to block-and-bear together. He didn’t complain, though, and shared that he had heard about Bishop that morning, and though he may not have planned to be there otherwise, he had rushed out to the door to support YHC. That was deeply moving, and YHC was almost sorry to have to put him through such a grueling routine…almost.

    It started rough and remained rough throughout, especially with the cold coupons numbing the fingers, making it hard to tell if you were fully gripping the block on the pulls. But, the variations of exercises and switching between them made it a little more doable (a little). Once all had finished except Suckle and AB (that’s how you know there may have been some widespread form-fudging), the rest of the PAX took 5 PPMerkins apiece to fill the gap, and we lined up for the next movement.

    Indian Run via the road to the far gate (by the chimney field), the last guy dropping to do 3 genuflections before running to the front. This was tougher than it otherwise would have been, obviously because of the effort that was just poured in by the PAX, and the cold wind was a-blowin’. Once we arrived at the gate, YHC called a halt to share some words and an explanation of what we’d be doing next.

    Bishop Dorsonville loved intensely. He yearned for familial relationships, and he naturally gave himself over, opening his heart wide to those he encountered. This was often exhausting for him, especially as he encountered more and more people here, and many of them weren’t always sure how to receive such an intense, sincere, familial love. This was painful for him, particularly since he had no family or friends here to fall back on, no place to be safe and comfortable with people who knew his heart, to whom he already belonged. But, he didn’t stop. He continued to press on and show up and pour himself out, praying for strength and growing connections with people here. Thankfully, Cardinal’s prayer led him to say yes to the request to be Bishop’s full-time secretary (which is more of like a partner/assistant), and God allowed he and his family to provide a “home” for him. God also allowed YHC and family to give him some harbor in the storm when he’d visit the house to feel at home with the mess and beauty of family life.

    To honor this intense, often painful journey of pouring himself out unreservedly for the people here, we would run as hard as we could from there via the road to the parking area in front of the main building, just past the Thunderdome. It was about 1/3 of a mile, which was long enough to be friggin’ hard, but not long enough to get into a groove or find a good pace. He was the Bishop for only 9 months, which was long enough to be deeply difficult but not long enough to get comfortable.

    YHC sent Yote and the 2.0’s on the shorter route between the fields, and we lined up. On signal, we took off at a hard pace and kept it hard–YHC could hear the footsteps of Suckle not far behind, and the rest were not far behind him. The body was exhausted, but we had a good reason to offer it up, to not measure how much more we could take, especially because we knew it would end soon enough. This part hit YHC hard, and the tears wanted to take over, but the opportunity to pour it all out and the support of this awesome crew provided the drive needed to put the pedal to the metal. (And, it almost provided YHC’s first career pukeage, too.)

    We went down to the field and grabbed the gear before heading back to the flag for COT, and Dox prayed us out, all of us focusing on Cardinal’s grief and Bishop’s eternal rest.
    Thanks, again, gentlemen, for your support and for entering into an unforeseen tribute beatdown in sub-freezing temperatures. F3 continues to be a deeper, more important gift than I know any of us could’ve ever expected.

    SYITG,
    Goose

  • 8 years and more to come – from Bongo

    Don’t know where to start from this morning, but overall a fun beatdown. Too much mumble chatter, mostly instigated through Bogey and Frac almost to point of harassment. But the Q moves on and stays focused on the job at hand as a leader. My exact (8) year anniversary is 1/30/2016, but was volunteered last week by Catfish for this week’s mothership so we’ll celebrate a week (or two early).

    The main theme, unknown until final COT was to go back to my first beatdown as an FNG and recreate that, or as close as I could get. Here is the former Workout, https://www.f3nola.com/2016/01/30/no-hawg-no-flag-but-time-for-tyson/. Another point, temperature was < 32 F which I think is one of the coldest mornings in the gloom I can recall. Despite this, (12) pax showed up ready and willing which any Q, as I am, would be thankful for today. Here we go: Boys got together – and we took off for the Peristyle. Circled up for our WARMUP COP. SSH x 25, Slow Squats x 10, Mountain Climbers x 25, and Imperial Walkers x 25 Arm circles X 10 each way. Circle Back up to visit our boy – Jack Webb. Push Ups/Air Press starting at 1, then 2, then 3, then 4 to 10 over at the great. Still way too cold and time to start moseying to NOMA pond. IC Dips x 20, Left leg step up x 2, Incline Mercans X 15, Right leg step up x 20, Dips x 20, Decline Mercans X 15 Box Jumps x 1… OYO with former story from my past I ain’t telling again…., no one is getting hurt under my watch! Long Mosey over the Football Field of Practice Track Eleven across the football field with running in middle, Burpees on one end, big boy sit ups on other. You know the math as I don’t need to explain. 5 rounds with Tyson. Sprint to the 50 yrd line do an exercise, then the goal line do an exercise, then back to the 50 and finish at the Goal line with a 4 set of the exercise. Rd 1 Burpees x 5, Rd 2 Jump Squats x 10, Rd 3 Peter Parkers x 15 each leg, Rd 4 Dying Roaches -x 20 total to keep it easy and finished Rd 5 Burpees X 5. Long mosey back to great lawn with quick stop at calf raise stand of stadium, Heisenburg counted us in. Great Lawn minimal Mary: Flutter Kicks X 20 and Hello Dolly X 20, arriving back to flag at 07:29:58. What a way for Q to keep us on time. COT went back through a reflection of my appreciation of what F3 has done form me in the last (8) years and how the (3) Fs (in whatever order) continue to bring me back. Many thanks for the opportunity to lead as always as I need to do it more. Here is to many years to come! See you on the radio.

  • Guilty Pleasure – from Russo

    Warmer, if only for one day, pax of 3 for a Friday splash at the pad.

    Driving home from work Thursday, YHC may or may not have been “jamming” to some early 90s music, when the thought occurred that “man, this is definitely a guilty pleasure type of tune”, one where you know you probably shouldn’t be enjoying it as much as you are. That sparked an idea to search through my phone and create a playlist of songs that one might consider a guilty pleasure, which would cause anyone in their right mind to say “why is he blaring that at 5:15 on Girod street, exercising in front of the Rusty Pelican? And more importantly, he seems to be a pied piper of some sort or a wizard, because there are others following that lead!”

    If you saw YHC out on the cold, windy lakefront wearing only short sleeves and shorts (and one glove, don’t ask), you might say that there’s no way I take myself seriously, and unless it’s work, family, or faith-related, you’d be right.

    So I took the step, and let the Venga Boys blare. Lionel Richie? ding ding ding. LL Cool J, Yup. Fine Young Cannibals? Yes please. Fall Out Boy? sure enough. Michael Jackson? hee hee!

    We didn’t have time to let the tunes of Vanilla Ice, Timbaland, and Warrant join the party, but there’s always next time. Where we’re also going to participate in group therapy and discuss music, movies, food, and other things that are guilty pleasures. No Forrest Gump! I’m dying on that hill.

    Warmup (all 10x JC)
    – Sealjacks
    – Toe touches
    – Grass grabbers
    – Self love
    – High knees
    – Arm circles
    – Imperial walkers
    – Cherry pickers

    Thang
    Mosey down to the lake and back, stopping each block to do a set of either:

    10 burpees
    10 8 count body builders
    10 SMCs
    10 murder bunnies
    10 donkey kicks
    10 IC freak nastys
    10 groiners
    10 star jumps
    10 squats
    10 IC BSSs (2 is 1)
    10 leg raises
    10 gas pumps

    Also included 3 calf raises up each of rip’s steps (2x), with some Mary of IC abs work like flutters, penguins, hello Dollie’s, LMCs, etc.

    COT, NOR, Announcements, Prayer, and we headed out. SYITG

    Thanks, Gents, appreciate each and every one of you!