F3 New Orleans

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  • I made it up as I went along

    I made it up as I went along

    Continuing with the rucking theme for Bawbwa Wawa, I ventured cautiously into Kenner with two rucks and Sandy my 60lb fun bag.

    We loaded up and moved to Lakefront Trail.

    Warm up IC

    SSH 25, Imperial Walkers 25, Windmills 15ish, Peter Parkers 15, Parker Peters 15, Plank Jacks 15 – or something close to this

    Movement Begins

    Grab Sandy or Sweetness (Frac’s 60lb Funbag) or choose to push Vagabond’s industrial dolly loaded with cinderblocks. We stopped and swapped the coupons at the half-way point #2.

    Grinder #3

    In the parking lot we did some tabata 40 sec work 20 sec rest

    Ruck Curls, Ruck Press, Ruck Squat, burpees, Ruck Curl/Press/Squat, burpees, Flutter Kicks holding ruck. Tclaps to Vagabond who forgo a ruck and used a funbag for most of the PT.

    Burpees on the Pier 4,5,6,7

    We headed to the fishing pier for some more burpees. 10 burpees at each point. There were some complaints about doing burpees in fish guts, but we did them anyway.

    Head for Home #8

    We rucked back to the start and finished in 59 minutes so time for 10 more burpees.

    COT, – Count off, nam-o-rama, annoucements, intentions , prayer

    We headed to City Park to supervise and provide encouragement to those that were cleaning up.

  • Some are tardy and others just skip the day!!

    YHC arrived to Grandmas with his winky in his pocket. The instructions would be simple and plain for this Gloom, but it’s always best to write it down just in case you have the occasional poster that may decide to throw in thoughts, of say a hidden coupon that has yet to make its debut. However, moving forward something tells me our lost friend in the BUSH will soon be revealed by his father Bushwacker.. Q reached very shallow into the Exicon for today’s beatdown, although the work was geared towards a fellow PAX who often shows up collecting his tardy slip at the AOs. Today would be logged as a skip out day instead. My creativeness is very limited in writing so let’s move on already..

    warmarama

    10IC Torso twist, Arm circles forward/reverse, Overhead claps, SSH and Butt kicks.

    thang

    “Billy Madison”

    Back to School

    1st-12th grade in 40 mins.. Well, actually we all dropped out in 10th but there is hope for redemption later this week.

    All reps to 12 adding a grade after each lap in single file fashion. These students wanted to be over achievers on this day, but the instructor decided to keep the class on the same level today..

    1st Merkins

    2nd Merkins, Jump squats

    3rd Merkins, Jump squats, Plank jacks

    4th Merkins, Jump squats, Plank jacks, Crunchy frogs (your welcome Cowbell)

    5th Merkins, Jump squats, Plank jacks, Crunchy frogs, SMC (sister Mary Catherine’s)

    6th Merkins, Jump squats, Plank jacks, Crunchy Frogs, SMC, Peter Parker’s

    7th Merkins, Jump squats, Plank jacks, Crunchy frogs, SMC, Peter Parker’s, Parker Peters

    8th Merkins, Jump squats, Plank Jacks, Crunchy frogs, SMC, Peter Parker’s, Parker Peters, 8 count body builders (again your welcome Cowbell)

    9th Merkins, Jump squats, Plank jacks, Crunchy Frogs, SMC, Peter Parker’s, Parker Peters, 8 count body builders, LBCs

    10th Merkins, Jump squats, Plank jacks, Crunchy frogs, SMC, Peter Parker’s, Parker Peters, 8 count body builders, LBCs, Apollo unos.

    Time was running out so the instructor released the students, but still wanting extra credit Hammer and Steve skipped a grade and completed the Burpees. Moseyed back to the flag with 2 mins. Held chillcut plank followed by the “chillcut rock” back and forth on toes IC to 12. I am sure there is another name but the Q will take credit on this Gloom for creating this one😬..

    Count, Name and COT

    Appreciate the Hammer’s closeout and until the next Gloom 👍🏼👊🏼✌🏼!!!

  • Finding Brees’ Replacement

    Was he out there? I don’t think so!!!!! Feeling somber that the NFC and AFC Championships are this weekend and the Saints will again be watching from their couches, YHC felt it was time for a fun beatdown. So a competitive game of two hand touch football (technically it was just keep away with a football) was in the cards on the Lakefront Saturday.

    YHC divided the PAX into 4 teams of 5 players each with 2 fields next to one another. Each team earned a point by stringing together 5 consecutive passes. If a turnover occured, the offending team had to do a penalty exercise. The penalties were merkins, burpees, Sister Mary Katherine’s, Jump Squats, Bobby Hurley’s. Set the timer for 5 minutes and let the games begin. When the buzzer sounded, the winning teams faced off and the losing teams squared off. Rinse and repeat a couple of times and it was time to head back to the flag.

    Welcome to Preppie from Boulder, Colorado.

    Have a good week men!

  • Return of KimChi

    Mothership is the AO where I met other PAX outside of Uptown. I miss those days where we were averaging 20 plus PAX. But because of COVID, as leaders in our community, we added new AOs to thin out the numbers of PAX at each beatdown. Well, 10 strong PAX (one FNG – Two Dollar) showed up this morning, and Bogey made sure I knew that none of my Uptown PAX showed up for my Anniversary Q. When Jingle Vader was coming in hot, I told Bogey “See, there is an Uptowner!” Bogey responded “He’s here every Saturday.”

    I can write about the exercises… we did Dora, partner workout at the Great Lawn, round of Mary…. but the highlight of the day was to see KimChi back. Even better was that I was able to catch up with him during the cleanup. BTW, our area of City Park is beautiful. Well done PAX. I am extremely thankful that I am part of the F3 community. I don’t know where my mental state will be during COVID if I don’t have this. KimChi – none of us can understand what you are going through, but I hope to see you back out regularly. There is no cure for your wounds, but I hope spending an hour with your F3 brothers on a Saturday morning will bring a little joy because it certainly does for me.

    SYITG

    King Kong

  • Burpees anyone?

    This is going to be short guys. 4 of us showed up to the A1C on a rainy morning (no turbo dog though) . With no official Q, Cowbell and I decided to share. I conducted the warmups which consisted of SSH, grassgrabers, torso twists, and imperial walkers. Then I turned it over to Cowbell, who I knew was going to get his 100 burpees in.

    The thang: 10 burpees on one corner, 20 squats at the next, 20 LBc’s next corner, 20 crunchy frogs at the next, 20 Mericans at the last. Running from corner to corner. 3 rounds of that. Mosey to the first floor for some BLIMPS, with an added bonus of 5 burpees at the end of the incline. 5 burpees at the bottom, run to the top 5 more burpees, then run back down for 10 lunges, run back to the top 5 burpees, then 15 imperial walkers at the bottom, 5 burpees at the top, 20 mericans, 25 plankjacks, 30 squats.

    COT, thanks for coming out gentleman. SYITG

  • New FAR-West AO – Kenner Boat Launch

    https://goo.gl/maps/nsJMg3wAs2v385kTA
    Virtual Tour

  • Running regulars at the Scramble!!

    Arrived at the AO with flags already planted and the regulars. The always consistent Waterpik minus his recent absence has become a staple along with Pelican and Cowbell. We also had our famous out of work hairdresser in Steve who is no stranger to the Scramble, but YHC is super excited to have the likes of Russo posting on this Gloom. He has recently committed to the AO and has not looked back. The impressiveness of this fellow brethren is that YHC having heard not so very long ago phrase of “I am not a runner!” “Danielson you must focus” and focus he has. T 👏🏼👏🏼

    warmup

    15IC Imperial walkers, Windmills, Scorpion kicks, Toe Touches and Butt kicks.

    Thang

    Standard route with stops at Messina and Monroe for some lagniappe times 2.

    10 Jump squats

    10 Eight count body builders

    10 (2 is 1) Mountain climbers

    15 Jump squats

    15 Eight count body builders

    15 (2 is 1) Mountain climbers

    Returned with a min to spare

    2 Jump squats

    2 Eight count body builders

    2 (2-1) Mountain climbers

    Count, announce, COT

    Appreciate you men following my lead.

    Thanks to Waterpik for closing us out land until the next Gloom 👍🏼👊🏼✌🏼!!

  • The 6(12) Stomp- 1.19.2021


    Last week at the 610 stomp I was reminded by Saban about how slight variations in routine can make a big impact on your mind and body. Drag yourself up at 5am, get to your usual spot, warm up and get ready for a regular beatdown involving running and/or burpees. Your mind and body anticipate all of it. One of the best things about F3 is that each PAX mixes it up, pushing us to challenge ourselves and push our boundaries.


    In that spirit, I decided to mix it up. A run along the Endymion route instead of our regular Stomp route, doing 12 burpees/5 LBCs (instead of the normal 10Burpees) at 6 minute marks (6, 12, 18, etc.) 20 minutes out, 20 minutes back. The 2 extra burpees helped us all get closer to our daily MABA challenge counts, and I was exhausted afterwards (maybe it was also keeping up with Catfish’s pace). Either way, you know it’s a good beatdown when halfway through you’re sore and cursing yourself for how you designed it!


    Ended right on time with CoT. Big thanks to all who came out and pushed themselves!

    SYITG,
    DAX

  • New Year / New Tunes

    Gentlemen,

    At Swolefest this morning, 6 PAX had the pleasure of enjoying a beatdown accompanied with a playlist of some eclectic Mardi Grad Marching Band esque type music. Jesus Juice played some songs at Wisner Mountain last Friday that got High Rise & myself feeling a little nostalgic. Then High Rise messaged me this week with some old jams he found on Amazon music, which ultimately got me inspired to create a new playlist. Some of the songs that were played this morning were questionable at best, but overall I think everyone enjoyed the lyrical change of pace. With that said, here’s the details of the beatdown:

    Warmup:

    • Side straddle hops – 20 in cadence
    • Hill Billies – 15 in cadence
    • Arm circles – 10 forward / 10 backward in cadence
    • Mountain climbers – 20 in cadence

    The Thang:

    • Alternate 20 dips / 20 low slow squats until each PAX had done 60 dips / 60 low slow squats
    • Alternate 20 curls / 20 flutter kicks until each PAX had done 60 curls / 60 flutter kicks
    • Alternate 20 Carolina Dry Docks / 20 Step Ups until each PAX had done 60 Carolina Dry Docks / 60 Step Ups
    • Take a lap around the traffic circle
    • THE MOTIVATOR (hard to explain, but if you’ve attended a beatdown with Ethanol, you’ll know what this is)
    • Alternate 20 kettle bell swings / 20 box cutters until each PAX had done 60 kettle bell swings / 60 box cutters
    • Alternate 20 block merkins with alternating arms / 20 calf raises with the block until each PAX had done 60 block merkins with alternating arms / 60 calf raises with the block
    • We were running close on time, so for the last set we did 30 front raises with the block / 30 plank jacks
    • After that we did count-off, name-o-rama, announcements, intentions & prayer. As always, I enjoyed getting out there with the boys & putting in some work!