F3 New Orleans

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  • Ab-Solutelty “Seizing” the Opportunity to Lead HIM – from Bushwacker

    YHC feels like he has been pretty absent as of late – missing openings in my work schedule to join my brother’s in the gloom for side projects and time with the 2.0s. Yes, priorities are what they are, and no one would fault a guy for having them. But seeing an opportunity to pick up the Q at Granny’s, the Wack knew it was just time.

    There were flimsy excuses about pheasants, boxing, and working early flying about, but there were equally stalwart and brave men of the red pill showing up and giving it hell! The cool (almost deceptively so) temps this morning made for a good atmosphere to push some core!

    WARMORAMA

    x10 IC:
    SSH, IW, Torso Twists, Butt Kicks, Tuck Jumps (OYO)

    THANG

    Partnered up and while P1 ran the length of the columns, up the stairs and back, P2 did 500 LBCs, 400 American Hammers, 300 Freddy Mercurys, 200 Crunch Frogs, 100 100s, and 50 each of E2K L/R.

    Our T-Clapsgiving Silver award winner, Jose had to roll out at his appointed early time to transform into his alter ego, Mr. Anderson. And so the rest of the PAX ran a lap around the Trailhead, then proceeded to Imperial Walk from one end o the the field, do 10 IC 8 count Merkin Climbers…Mountain Merkins…a Mountain Climber and two Merkins per 8 count, and then Imperial Walk back

    Circled up in Plank position for several rounds of Ring of…Christmas! Each round had 2-3 runs for each PAX. Round 1: favorite Christmas movie (no repeats), Round 2: favorite Christmas carol (no repeats), Round 3: favorite Christmas dinner item, Round 4: something you’re grateful for

    COT

    Cout, Name, Byrd prayed us out.

    Thursday December 14 5:30pm at Wackatomi Plaza (62215 Raymond Rd) F3 Movie Night featuring Die Hard

    Sunday December 17 1pm at the Lakefront Grundy’s Nightmare Before Christmas. Bring a ruck sack or backpack with 20-40lbs of weights, bricks, etc for a annual dose of hell

    Take 2 – Saturday January 27 the 2nd F3 Camping Trip of the season in Kokomo, MS. 1 day, 1 night 1 non-stop camp fire! Gentlemen this will be one you won’t want to miss as our own Jose 10K has already officially hard committed to his 1st ever F3 Camping Trip!

    Thank you, gentlemen, for the opportunity to pay my F3 dues.

    PS There may have been and minor incident early in the beatdown that was handled with grace and caring thanks to all PAX in attendance. Many thanks.

  • Don’t get tired, get better l! – from Kenna Brah

    Braving blood thirsty Skeeters, 4 Pax began a varied count of warmups
    Low slow squats
    Hairy Rockettes
    Imperial walkers
    Abe Vagoda

    Thang-
    While one pax drug a tire the others did the following with 25-30# weights
    Oh squat
    Sumo squat
    Chest press
    Front raise
    When everyone had a turn dragging the tire:
    then add 25#
    Repeat

    Route 66 kb swing with weights till we got to the JPAS Entrance
    Team up
    25 ct Dora
    Timer:
    Run up ramp and 5 merkins
    Count:
    Box jump inch worms

    Qschool for Space cowboy
    Dips
    Incline merkins

    Rifle carry weights back
    COT

  • What is this Cadence of which you speak – from Hokie

    After being MIA for 28 days, YHC was determined to return and took the open Q for Rock City.

    12 Pax gathered At 0530 we had a disclaimer and headed toward the rock pile for Warm-o-rama

    The first exercise will be Slow Vagoda’s … 1, 2, 3 … and the Mumblechatter erupted about the Q forgetting how we do things at F3 with the Q being left with no defense

    After being reintroduced to correct procedures, we continued

    The next exercise will be
    Arm Circles
    Starting Position
    Move
    In cadence
    Exercise

    We then gathered with requested medium to heavy rocks (probably should have said just medium) to begin our journey up the mountain

    1, 5, 10, 15, … 40…. 35,30…. 5 with coupons/rocks

    1 burpee
    1… 5 cross over merkins
    1, 5… 10 triceps
    1, 5, 10…15 shoulder press
    1, 5,10,15 …20 curls
    1, 5, 10, 15, 20… 25 rows
    1, 5, 10, 15, 20, 25… 30 lunges
    1, 5, 10, 15, 20, 25, 30… 35 chest press

    Then back down, 30, 25, 20, 15, 10, 5, 1

    30, 25, 20, 15, 10, 5, 1

    25, 20, 15, 10, 5, 1

    20, 15, 10, 5, 1

    15, 10, 5, 1

    10, 5, 1

    5, 1

    1

  • NOT Easy Like Sunday Morning! – from Triple Shift

    The Commodores released a song called “Easy” 1977 that has a classic line in it that goes like this, “I’m easy like Sunday morning.” Well, the one thing I discovered in F3 NOLA, is that easy workouts are not things that motivate me to get up in the gloom. To me, Easy is sleeping in, overeating, staying up late, foregoing that hard conversation, etc. Simply put, easy is being indifferent or passive. Conversely, I’m not saying that you should always look to redline your heart rate at every workout but it’s not my natural inclination to do hard things. So, under that mindset of creating a hard workout, I presented the following.

    Warmup – Low Slow Squats, Low Slow Merkins, Imperial Walkers, SloVigodas, and Grass Grabbers

    The Thang – Perform 30 air squats, 25 V-Ups, 20 Body Rows (flat portion of hand rail where you are inverted and bring your chest to the bar), 15 No Cheat Merkins (hand release merkin with two shoulder taps), 10 Bulgarian Split Squats (each leg by the fountain), 5 Burpees and then run a ¼ mile. Rinse and repeat a total of 4 times. Maytag killed that workout and picked up the six!

    COT – Countoff, Namerama and gave thanks to God for his gift of physical health so we can help others in need.

  • Even the Mosquitoes got Swoll – from Mahatma

    Roughly 2 weeks ago scanning the Q sheet I saw an opportunity to travel outside the norm and signed up for Swollfest. Of course some habits are deeply engrained so leaving at 5:15 pushed the envelop, YHC pulled up at 5:30, shoes untied. Thankfully the LVCC crew was locked and loaded with blocks pulled waiting and ready.

    Warm Up at various cadence intervals
    Scantron x 2
    Mnt Man Poopers
    AbeVegodas
    Side Lunge
    SSH
    Front lung with arm circles
    Grass Grabbers

    Tabata 30 on 10-0 off some with blocks
    Mnt Climbers
    TriCep Extensions
    Jump Sqt
    Curls
    Front Lunge with block on your back

    3 Rounds – JesusJuice informed YHC there are several timer apps created eons ago and was curious why it wasn’t being used!? Apparently the “ding” is a motivator.

    365
    3-Burpees
    6-Box Jumps
    5 – Rounds
    OYO

    Circle up for Mid Mary
    Dr W’s
    Leg Raise
    Opposite Leg Raises

    AMRAP 10 minutes
    All 20 reps except Burpees x 5
    Rows
    Burpees
    Kettlebell swing
    Over Head Press
    Sqt front raises

    Oh all to the tunes from Rock City

    Another Round of Mary
    Gas Pump to scissor kick
    XFactor
    WWI sit ups

    Finisher 2 rounds of Indian Push Ups
    Note – YHC had a brainfart in that the end of the line was supposed to complete the entire snake of the line – flip flopping from the end through he beginning (my explanation may not be communicated well so I’ll have to Q again to get it right). That said shout out to squints and other pax that completed the gauntlet twice.

    COT
    Good to see other pax that are showing up consistently holding each other accountable. Thanks be to God.

  • Figure 8s come quickly – from Thighs

    This week we had a mix up on Qs, so we pulled some oldie but goodies beat downs.

    We started w/ a mosey around the block.

    Then we did a warm up:
    15x Side Straddle Hops
    7x Windmills
    7x Cherry Pickers
    7x Sungods (each direction)
    7x Merkins
    7x Peter Parkers
    7x Squats
    7x InTempo Squats

    Then we moved over to the blocks to do the Gauntlet workout 3x.

    Round 1:
    Station 0: 5x Catcher Burpees
    Station 1: 20x Derkins
    Station 2: 30x Dips
    Station 3: 40x Step-Ups

    Round 2:
    Station 0: 5x Catcher Burpees
    Station 1: 20x Squats
    Station 2: 30x Flutter Kicks (2 is 1)
    Station 3: 40x Step-Ups

    Round 3:
    Station 0: 5x Catcher Burpees
    Station 1: 20x Lunges
    Station 2: 30x Hello Dollies
    Station 3: 40x Incline Merkins

    Then we mosey-ed to the Amphitheatre to start the Figure 8s.

    Starting at one corner, running down one set of stairs and then up the other, moving across the amphitheater and back again to the start.

    Round 1:

    20x Hand Release Merkin
    20x Bulgarian Split Squat (10x per leg)
    20x Ab X-tensions
    20x Box Jumps
    20x Tricep Dips
    20x Step Ups

    Round 2:

    10x Hand Release Merkin
    10x Bulgarian Split Squat (5x per leg)
    10x Ab X-tensions
    10x Box Jumps
    10x Tricep Dips
    10x Step Ups

    Then we mosey-ed back to the beginning to finish up.

    We ended with the usual close out, sending us off with a prayer.

    Looking forward to next time!

  • F4—Faith, Fitness, Fellowship…& Football, by Coyote – from Goose

               The morning’s first challenge to meet the Pax and YHC was the wet, and surprisingly active, ant piles. More than half of us were bitten before the warmups. YHC lead the Pax in unusually long warmups then we headed over to the Lower Field for what we knew would be a messy, muddy Football game. YHC announced that each turnover was ten Merkins, and each Touchdown was a series of Burpees. The offense started by doing five and the defense ten. With every next Touchdown, five Burpees would be added to each. The two teams were named by the color of their flag, blue vs. yellow. Team Yellow consisted of Goose, Lil Cuz, Goldilocks, Picadilly, Duke, and Smooth Operator, while team Blue had Enron, Paradox, Pope, Popeye, and YHC. Team Blue started on offense because of low numbers. The team’s possession switched after a failed fourth-down conversion attempt. Team Yellow took a 7-0 lead after a great catch by Goose. After another Blue turnover, Goose made another amazing Touchdown catch, and Yellow took a 14-0 lead. Pope threw an Interception, and Smooth took it from there with a great diving catch, and a Touchdown catch. Yellow had a 21-0 lead when Blue finally scored a Touchdown on a great throw from Popeye and catch from Paradox. Goldilocks said, “Aw man, we didn’t shut them out.” Enron and Paradox had to leave before it was over, and Lil Cuz went to blue team. The final score was 28-7 Yellow, and everyone’s combined total of exercises was 675 Burpees and 400 Merkins. YHC counted a total 16 cut-slips, half of them being Smooth’s, who shot out mud when he fell. We all had a great time, and we all went home dirtier then we’d been in a long, long time.                   

  • Chaos Monkey on the loose – from Kenna Brah

    9 Brave PAX fearlessly stepped onto the filed of battle, scoffing at the impending rain.
    3 Went to KOT and 6 went with YHC.
    Basic warmups
    SSH
    Imperial Walkers
    Low Slow Squats
    Arm Circles F/B
    Then a little stretch work

    The Thang:
    Line abreast at the South goal line Each Pax at a turn dragging a large tire to the 50 yd line, at the other end of the line, another Pax farmer carried two 30# Plates

    The PAX in-between those two did the following up until the tire dragger got to the 50 and blew the “whistle”. At the point we all shifted one place to the left, the dragger went to the far end at each 50 yd increment.
    Rd 1 Sets of 10 Merkins, Shoulder Tpas, Mountain Climbers
    Rd 2 Sets of 10 LBC, Flutter Kick, Freddy Mercs.
    Rd 3 Sets of 10 Squat, Bonnnie Blaires, Side Lunge

    We traversed the field twice

    With time on our hands we loaded the two plates into the tire, a dragger then took the tier to the other goal line while the Pax was lead each member every 10 yds. That member was the Q of that marker and anything he said goes.
    Once all of the members had a turn dragging 60#s in a big tire, w began to cool down, stretch and then mosey back to the Vflag for COT.

  • Blame it on the Rain – from Russo

    Low 60s to start this morning, thunder all around, with a light drizzle until the skies opened up with about 12 minutes left. It poured and poured, and with the rain beating down on the canopy, it was hard to hear anything. We were however able to hear Hammer one up YHC with his (or one of his) favorite rain-related songs: Winger’s “After the Rain”, and yes, YHC did take his advice to pull up the music video: the random Native American and his peace pipe did make an appearance to lend a helping hand / guidance to the disenfranchised “dreamer”. Well worth a watch, but I’m sticking with Milli Vanilli. Whatever you do, don’t put the blame on you.

    Warmup (all IC, 10x – 15x)
    -Seal jacks
    -Cherry pickers
    -Arm circles
    -Imperial walkers
    -Grass grabbers
    -Toe touches
    -SSHs

    Thang
    Pax knocked out the Deck of Death (exercise and count based on value and suit of the card turned over from a standard deck of playing cards). YHC likes to split the deck into 4 groups to vary up the exercises, with some moseying between rounds.

    Round 1
    Hearts – Freak Nastys
    Diamonds – Durkins
    Clubs – BSSs
    Spades – Leg Raises

    Round 2
    Hearts – SMCs
    Diamonds – Merkins
    Clubs – monkey humpers
    Spades – gas pumps

    Round 3
    Hearts – shoulder tap plank jacks
    Diamonds – donkey kicks
    Clubs – star jumps
    Spades – crunchy frogs

    Round 4
    Hearts – Groiners
    Diamonds – jump squats
    Clubs – Lunges (2 is 1)
    Spades – big boy sit-ups

    Mary
    60-ish second plank

    COT, Name-o-Rama, announcements, and prayer closed us out. Hammer I believe has the Q tomorrow, but check Slack for the place. Given the rain situation, it may move to the Marsh.

    SYITG

  • Hogs Breath to the Rescue! – from Jose10k

    Rain, Rain, Go Away, so this way the seniors will come back this way. I know Russo was lucky his splash pad had the corridors. It reminded me of a quote from a 90s classic movie that is in Russo’s top 5: One day it started raining, and it didn’t quit for four months. We’ve been through every kind of rain there is. Little bitty stingin’ rain… and big ol’ fat rain. Rain that flew in sideways.
    I arrived at the A1C, and I quickly received text messages from Moby and Einstein that they weren’t showing this morning. Which, let’s be honest, is really cool that they let me know. I thought that it was going to be a solo run at the A1C. No worries, I’ve got my gloves on, shoes tied tight, and the tunes were blaring in my ears. But then I got a text from Hogs Breath letting me know that he was on Cowbell time, just a little bit later than usual. Warmup: yup
    The thang: Burpee at every other stripe of the garage, Lt Dan on the way back. 3 rounds of that. Then rocky balboas, then Turbo jumps over the stripe, 1 round for each leg. Down to the 1st floor. 1 ran a lap around the garage while the other did shoulder presses with a guard rail. 3 rounds of that. Then 1 arm rows on the fence, 3 rounds of that. 3 calf raise each step to the second floor with 5 minutes of Mary. COT, intentions for Freon and his family, prayers for mine, and chatter about the T-claps thanksgiving get together soon. Check Slack for updates. Thanks for joining me, Hogs Breath. SYITG