F3 New Orleans

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  • All the things a “Q” can bring – from Bieber

    An opportunity to Q is an opportunity for many things. There is the “Making a Fool of One’s Self” where you don’t correctly explain the exercise and no one seems to be doing the right thing. Then there is the, “Who the hell does he think he is?” mistake where the Q (me) assigns things that look good on paper, but ultimately suck. Then there is the dreaded “Too much mumblechatter” mistake where obviously things are way too easy and you need to pick up the pace. Lastly, there is the “Dude, you ain’t making too many friends” mistake where everyone is sucking wind and asking what time it is. Surprisingly, the Q this morning at the Skinny provided ample breeding ground for all of the above situations, and I have zero regrets. Thank you to the 21 Pax who shared in today’s fun. Here we go…

    Disclaimer, Mosey around the Parking Lot to Bandstand
    Warm Up In Cadence
    SSH X 20
    GG X 15
    Windmill X 15
    Leg Hug X 10
    Russian March x 10
    Calf Stretch X 10
    10 X Merkins OYO

    Mosey to the Track
    Shuffle Left/Shuffle Right/BackPedal/Sprint to Pull Up Bars
    4 Groups @ Rows, Burpees X 10, LBC’s, Merkins

    Shuffle Left/Shuffle Right/Back Pedal/Sprint to Bridge
    4 Groups @ Squats, Burpees X 10, Dying Roach, Merkins

    Carioca L, Carioca R, Jog (repeat to Golf Course)
    RL SU, LL SU, RL PU, LL PU (Count is as long as it takes for a group of 4 to do 10 burpees)

    Partner up, Jog/Sprint (repeat to Golf Course)
    Mary…LBCs, Freddie Mercury, LBT, Hello Dolly (count is as long as it takes for a group of 4 to do 5 burpees)

    Indian Run to Pull Up Bars
    Pull Ups, Burpees X 10, Imperial Walker Squats, Russian Twist

    Agilities
    Shuffles X 5…Hard Run Back to Flag

    Count-o-rama, Name-o-rama, Announcements…Gnarly Nutria, Intentions…

  • Bunch of Dora’s – from Akbar

    16 PAX arrived at the Lakefront Saturday to get better. Today’s agenda would be simple, a Steve workout if you will. Dora 123 * 3. Great to be back with my brothers after a 10 day vacation.

    WU – SSH, Merkins, High Knees, Butt Kicks x 25. Grass Grabbers, Self-Love, Arm Circles (F/B) x 10

    THANG: 3 Doras, partners switch each time

    Mosey to the wall at Rips

    Dora 1

    Partner 1 runs to the top of the stairs at Rips, 10 Calf Raises, return to relieve Partner 2

    100 Stone Mountain (feet on wall)

    200 Freak Nasty

    300 Halleluiah Squat (hand up in the air)

    Mosey to the wall at the Gazebo

    Dora 2

    Partner 1 Bear Crawls to sidewalk, mosey back to relieve Partner 2

    100 Dirkins

    200 Gas Pumps

    300 Superman Rows

    Mosey back to the flag

    Dora 3

    Lightning round, partner 1 runs to the street and back, relieve partner 2

    50 Big Boy Situps

    100 American Hammers (2 is 1)

    150 Step Ups (1 is 1)

    Most were finished with 2 minutes left, but not all. QIC called recover and we circled up to honor The Manny with 25 Little Manny Crunches.

    Count, Name-o-Rama. Welcome Swole Patrol!

    NMM – T Claps to The Manny for making the trip from Picayune, great to see you brother. Manny will try and make 2 workouts a month going forward. And to Grundy for the EH of Swole Patrol, who walked up late with no fear and jumped right in. Going head-to-head in Bear Crawls with Swole was quite impressive, he gave it all he had. Chainsaw and Pickaxe teamed up with YHC for the lightning round, with impressive modifications and counts. Also great to see Bypass again for his 3rd beatdown of the week. We worked a lot more shoulders than I thought, mine are still burning at this writing. Hammer named Swole, reminiscing back to his working days on the West Bank – where he saw a stout dude in a truck with Swole Patrol emblazoned on the front. Good work men.

  • No Monkey business at the A1c!! – from Shooter

    Knowing YHC would be out the next 2 days I wanted to give the PAX something to remember. There was no Monkey business but there was Monkey Humpers which brought a comment from Moby that had the PAX in stitches 😂😂 for some of the warmup.. Don’t quite remember the exact statement but I believe he shared “They’ll be no Monkey Humping from me in my future.” or something along those lines.. Either way the PAX really enjoyed his statement and if you want to confirm just ask the next tome you see him..

    Warmup
    Variations of 10IC/20IC arm circles, Cherry Pickers, Windmills, Butt kicks, Mummy kicks, SSH, Toe Touches and of course Monkey 🐵 Humpers..

    Thang
    YHC planted a special delivery at the northern side base of the parking garage.
    You guessed it coupon Friday.
    Picking the 7 of diamonds ♦️ from the Exicon for today’s beatdown.
    The attempt was 7 rounds of exercise. Brief description four corners or in our case 4 lamppost. Increasing rep count by 7 each round to 28 and backdown to 7. For the Qs sake an audible was called for the 28 count exercise 😰😰. 4 rounds of each
    7 rep count each lamppost 8count body builder with a thruster replacing the Plank Jack Tanked.. 14 rep count kettle swings, 21 block Merkins, 28 curls for the girls, 21 chest press, 14 squat thrusters and time expires.. PAX carried the coupon at all times and between each round… T👏🏼👏🏼to all the men on this day for sticking with it and pushing through.. We all agreed that Tanked seemed to just be getting warmed up as he grunted through the finish line, however he graciously informed the Q he was feeling toward the end and the grunts were an assist to finish strong 💪🏼 💪🏼…

    Count, announce and COT with the Q closing out with intentions for my neighbor and prayers for Amnesia’s wife..

    Thanks for posting and and keeping me accountable you fine men!!

    Till the next Gloom 👍🏼👊🏼✌🏼!!

  • Glorious Return to WPM – from Fracsac

    26 Pax made a choice to take the DRP on their journey to get right and posted to The Legendary Wolf Pack Mountain to see what YHC had on the beat down menu. With a shovel flag planted, disclaimer was given, then:

    Mosey over to the Rosy Palm Court and circle up for a warmup:

    IW IC x 15
    Abe Vigodas x 10
    Grass Grabbers x 10
    Bat wings AC, SC, OH, MNC (dancing encouraged)
    Catalina Wine Mixers IC x 10

    Count off and pax instructed to remember their number. Then count 1,2,1,2….

    Mosey to the mountain…

    Two columns, hence the 1 and 2 count. Run to the top of the mountain with last pax sprinting to front all the way up.

    Once on top, take the stairs back down to level 4.

    Burpee broad jump the short side of level 4, then bear crawl the long way.

    Head back up the mountain, with quadraphilia on the inclines and sprints on the straight aways, all OYO.

    Circle up on the top for a mental test. The Q has the pax recall their number, then combines the numbers in some fashion for SSH. The instructions are clear: execute SSH IC up to the first number followed by SSH in silence and completing together, with the Q being the cadence to follow. Failure to follow instructions results in a penalty.
    Spoiler alert: there were penalties.
    Penalty 1 – Heisenberg Seal burpees x 10 (burpee with 2 Merkins)
    Penalty 2 – Heisenberg Seal burpees x 15
    Penalty 3 – Sprint to far wall and back and do 10 burpees.
    The 4th time the Pax got it, sort of.
    Time for one set of Tin Snips IC x 20.

    Return to the flag for COT

    NMM

    – YHC hasn’t done WPM in a while, and wow! What a rockin’ AO!
    – The uptown crowd was surprisingly quiet today, minimal Mumblechatter going on.
    – There’s a rumor going around about doing burpees even if the pax were in perfect sync. I cannot confirm nor deny this rumor, except to encourage the pax to continue to reach for perfection.
    – Coffeteria was awesome and well attended.
    – Thanks for allowing me to be part of such an incredible group of men, and for gifting me the opportunity to lead.

    SYITG

  • I’m not doing that – from Waterpik

    With 1 week remaining before the annual Gnarly Nutria, YHC figured it would be good to get a little extra mileage in today. When YHC announced that the route would include 2 laps around the neighborhood circle, Jose 10k said, “I’m not doing that”. And so there it was. One lap for Jose and 2 laps for shooter and YHC.

  • The (Birthday) “Cake Walk” – from Grundy

    One might ask why someone would willingly hang around a group of guys who without fail would say that they hate them at the end every workout. To continue to endure that type of verbal abuse for 4 and a half years seems insane. But on this specific July 10th, those words would not be obligatorily uttered any more. The word “hate” would be replaced by silence. On this specific day, YHC moved over into the realm of “Those Who Shall Not be Named” (Those Who Shall Not be Named = The age group of 30-49 where you earn no extra “hate” or “respect”).

    I was now free of hate but had strangely grown accustomed to hearing it! So, in order to receive the word I had heard every workout for 4 ½ years, I had to give the PAX another reason to “hate” me. No problem, that would be a “cake walk”.

    Pre-Thang
    Normal warmup sequence commenced In Cadence ranging from 10-30 counts.
    • SSH
    • Windmills
    • Good Mornings
    • Arm Circle Series

    The Q then took the PAX on a longer than typical mosey to Milestone Marsh where the cake walk would begin.

    The Thang
    Credit Zoolander for saying the week previously that it would be funny to create a workout sequence called the “cake walk” that actually was really difficult. Challenge accepted! Since the beatdown would be on the Qs actual 30th birthday, it just made too much sense to create a workout that had the word “cake” in it. After a quick poll via GroupMe from both the Northshore and Southshore, a quick list of most “hated” exercises were gathered. From there, the Q just worked in the number of the day “30” and the (birthday) “cake walk” was born.

    The cake walk goes like this. Start on the baseline of the basketball court, you will begin with 30 lunge pulses on the right side pausing on every fifth rep for a five count hold before continuing the reps. Continue until every rep is complete. Once finished, you crab walk to half court (you can thank Zoolander again for suggesting this one on GroupMe) to do 29 Sister Mary Catherines. Crab walk back to the baseline for 28 Carolina Dry Docks. Crab walk to half court for 27 Bulgarian split squats (right side). Crab walk one more time back to the baseline for 26 manmakers in cadence (a real crowd pleaser). After you finish that, this is where you can insert a ten count or two since there is no crab walk after the manmakers which means you will still be on the baseline of the basketball court.

    You repeat the sequence of descending reps of Lunge Pulses, Sister Mary Catherines, Carolina Dry Docks, Bulgarian Split Squats, and Manmakers starting now on 25. For every sequence of the 5 exercises, you switch which leg you would do for the lunges and Bulgarian split squats. So, in the second sequence you would do your left side. Continue this sequence until you do the last manmaker!

    Finishing this was quite a challenge and the lack of mumblechatter just further evidenced that fact. Although, legend has it that Barely Legal is still out there doing his speedy crab walks! The workout was done, and the time showed 7:29 AM when we finished the last manmaker. We were half a mile from the lakefront flag but the PAX was gracious with their sentimental Q on this day. We decided that despite the time, we would take a nice walk back most of the way to the flag.

    Once we arrived around the flag we were able to officially welcome our newest FNG Pro Bono! After that I was able to express my gratitude to a group of men who quite literally shaped the man I am today. A group who showed me that as we strengthened our bodies we were also strengthening our friendships, leadership capabilities, and character. I wouldn’t trade this group of men and the lessons I’ve learned for anything and am beyond honored to simply be a part of the group. And although I will never hear the required berating of “hate” after my name again, I will never stop feeling the care that I’ve felt from the first day when I showed up one Saturday morning back in February of 2017. A feeling of care that has continued to grow and which actually feels a lot like love.

    Until Next Time,
    Grundy (He Who Must Not be Named)

  • A little shoulder work – from Hokie

    Hokie, FCOJ, Blowout, Doc Ock, Gabrielle, King Kong, Almonaster, Sub- Prime

    Warm up – motivators
    Arm circles
    Echo stretch
    Ankle rolls
    Legs to chest
    Self love

    4 @ 7 – Heisenberg’s – small lap

    4 @ 14 – 4 count merkins – small lap

    4 @ 21 – plank jacks – small lap

    4 @ 28 – Shoulder Taps – small lap

    AND BACK DOWN

    11’s – diamond merkins & flutter kicks

    Teams –
    small lap with weight
    Peter Parker’s
    T-merkins
    Mountain climbers

    11’s
    Real seal burpees
    Bobby Hurley’s

  • Can’t Count or Spell – from Einstein

    The Sun posted for a change this morning at the Gipper, after what has seemed like an endless string of rainy days.

    Short disclaimer …
    Warmup:
    all 20xIC: Toe Touch, Side Straddle Hops, Good Mornings, Shoulder Shrugs, Butt Kicks, Swimmers

    Mosey to the upper deck of the St. Tammany Justice Center parking garage
    Event; from the F3Nation Exicon: Hindenburg B.L.I.M.P.S.
    At the four corners of the parking deck, running to each corner
    4×10 Burpees
    4×20 Lunges
    4×30 Imperial Walkers
    4×40 Merkins
    4×50 Plank Jacks
    4×60 Squats (ran out of time to do this last one, the PAX will do this for homework – on the honor system)

    The PAX: Akbar, Barely Legal, BBQ, Cowbell, Fred Einstein, Jose10K, Moby Dick, Shooter, Turbo Tax

    Count-o-rama, Jose10K leads us out with a prayer.

    Thanks guys. Always fun to lead

  • Launch of Zissou – from Sea Man

    Into the waters the intrepid divers lept in search of the man eating Jaguar Shark of Ponchetrain. We knew this would be dangerous! When we arrived we encountered 3 local tribesmen who were swimming with 40lbs + kettle bells.

    Undaunted by this, into the cool depths our krewe of Pai Gow, Moana, JV, Tito, Sphinxter swam free style and a lovely synchronized back stroke by JV. We swam a ladder of laps up to 5 and back down for total of 25 laps int the 25m pool. In between intervals we attempted Mericans and LBCs starting at 10 each and doubling for each lap. While we did not find the man eating Jaguar Shark of Ponchetrain we did discover that a wet dad bod on the pool deck performs better than any 5 and Dime woopie cushion! We will resume our search next week and may attempt a Saturday plunge as well.

  • 3…2…1…Blast off! – from Russo

    Pax of 4 in the gloom at Granny’s, where the “under construction” fences were up for an as-yet-undetermined project. Undaunted, we pressed on!

    Warmup (all IC, 10-20x)
    – sealjacks
    – cherry pickers
    – imperial walkers
    – toe touches
    – windmills
    – arm circles

    Thing before the Thang
    Having planned to use the benches that were now blocked off when the City of Mandeville built that wall, pax moseyed to Lafayette street to visit the Rusty Pelican for some brief tabata: 45 seconds each (not 45 minutes, Chewy, that would just be crazy) – – (1) Freak Nastys (2) Step Ups (3) Urkins

    A two block mosey back for The Thang:
    Something YHC called 3-2-1 Blastoff:

    3 reps at a column, mosey to the next column, 2 reps, mosey a column, one rep, then at the last column, up the pilot house for 10 calf raises and back down to start.

    Rounds – 3 merkins, 2 jump squats, 1 SMC
    3 shoulder taps, 2 Apollo ohno’s, 1 suicide squat
    3 plank jacks, 2 Bobby Hurley’s, 1 high knee/ super calf raise
    3 Peter Parker’s, 2 tuck jumps, one groiner
    3 werkins, 2 lunges or SMCs, one monkey humper

    Thing after the Thang:
    With a few minutes left, it was a good opportunity to complete a Motivator, if for no other reason than to rectify the count issues YHC had on the last one we completed. This Motivator went to 7 (not 11) and for the most part we counted successfully.

    COT, Name-o-Rama, Announcements, and Prayer closed us out for today.

    Special note for a busy week upcoming:
    Wednesday 7-21: Gnarly Nutria
    Thursday 7-22: FIA/F3 mixer
    Friday 7-23: A1C one year anniversary and Pelican Park Pickleball (P3-4-F3?)
    Saturday 7-24: Thibodeaux road trip for a Q school with Goose

    Special recognition/ T claps to a returning Akbar who made it back from his adventure outwest and also to Bypass, who made it back after his first beatdown yesterday at the Marsh. Keep posting as you are able, sir, and we’ll be there to continue moving you forward, because as a reminder, we’re committed to leaving no man behind and no man where they are.

    SYITG