F3 New Orleans

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  • Sunday the 13th @ Renaissance

    4 PAX got themselves out of bed on an unexectantly beautiful Sunday morning to start their week off right with a beatdown in front of NOMA. YHC was impressed, though not surprised to see Catfish after he posted some ridiculous 10k time the day before. Disclaimer was given and we moseyed to the top of the NOMA stairs for a warmup. 

    WARMUP

    SSH IC x15

    AV IC x 15

    Arm circles IC x 15

    Grass grabbers IC x 15 

    Peter Parkers IC x 15

    Parker Peters IC x 15

    Deep Sea Divers- IC x 10 – hold a declining plank pose at each step, do hip slappers in cadence, go down a step after each set, rinse and repeat all the way to the bottom. We did these last week at Renaissance and YHC wasn’t ready. One week later, YHC was the Q and they still hurt alot. 

    Dying cockroaches IC x 15

    Mosey to Roosevelt Mall for: 

    Route 66– Jump Squats

    Taking advantage of the concrete benches on Roosevelt Mall, PAX ran up one side of Roosevelt Mall with Jump Squats until the 11th Bench, PAX then crossed Roosevelt Mall for:

    Route 66 – Dips

    We did the jump squats ascending to 11, and the dips descending. YHC has included these in a beatdown before, but this time (pauses, checks legs)…legs are still sore 2 days later.

    Mosey back to front of NOMA for: 

    Jack Webb’s IC x 20

    EMON– that is Every Minute On, 10 burpees every minute for 10 min. A perfect time killer or  character builder, depending on your perspective. PAX pushed through admirably. 

    Mosey to wall of NOMA for: 

    Sunday Mornings

    10 Air Presses in the peoples chair, followed by 5 donkey kicks, on the 5th donkey kick up to Balls to the Wall with one merkin/shoulder press. That’s one.

    CoT. Really appreciate all the PAX for pushing through this one. We went the full 45min which PAX admitted was an improvement over my previous Q. 100% attendance at Coffeeteria @ PJ’s. SYITG.

  • South Pole Bound

    20201214
    Q: Hogs Breath

    This was the [Louisiana] VQ of Hogs Breath. The wind was whipping and the 51* sure felt like we were heading to the South Pole! Trying to pull history into the Q, Hogs Breath found out that on 14 Dec 1911 Ronald Amundsen and four men reached the South Pole. Water Pick arrived to confusion finding that Hogs Breath had already planted a shovel flag!

    DISCLAIMER: Given

    Warmup: 

    10 Mount Man Poopers, 10 Arm Circles (in all directions), 10 Hairy Rockettes, Alligator Merkins across the basket ball court.

    THE THANG

    Grabbing coupons we began our “restrictor plate march” aka an Indian run while we carried cinder blocks. The pax began a brisk walk toward the lakefront, while the six would sprint to the front, utilizing a variety of different holds with the block. Shout out to Hammer who complited the March, only two days after a vasectomy!!!! The march still allowed for much mummblechatter on the way!

    Once we arrived at the lakefront, starring at an ominous rising sun, we circled up to continue our South pole inspire beat down. We did a 5×5 of:

    S- squats

    O- one arm merkins

    U- up right rows

    T- thrusters

    H- Hydrohalic squats

    After each round we took a 10 second countdown in a rotating fashion.

    Then… We had to return back to the flag. Continuing our restrictor plate march.

    Upon arriving the Q had a brainfart and though we had an extra 15 mins instead of our 6 mins. Luckily Bushwacker corrected him and we rounded out with 6 MoM;

    25 SSH

    Gas Pumps

    Big Boy Sit ups

    Heels to heaven / leg lifts

    And rounded it out to 100 100s

    Ended with Number-O-Rama, Name-O-Rama, COT

    MOLESKIN
    Words of Wisdom: “Victory awaits him who has everything in order…luck we call it.

    Defeat is definitely due for him who has neglected to take the necessary precaution…bad luck we call it.

    Adventure is just bad planning”

    Ronald Amundsen

  • Taking out some frustration after a Saints loss

    After yesterday’s terrible Saints game, I had to work out some frustration with the coaches’ gameplan as well as the execution in an awful loss to the Eagles. With that said, and the sharp change in weather overnight, it would make for a challenging morning. 9 PAX gathered outside LCM, including Jingle Vader from the far away land of Uptown.

    Warm up:

    • SSH x 20 IC
    • Windmills x 10 IC
    • Grassgrabbers x 15 IC
    • Arm circles x 10 fwd/rev each IC
    • Self love x 15 IC
    • Hillbillies x 20 IC

    Tha Thang #1:

    What better way to start a block inspired, no run beatdown than with some Flora 1,2,3. PAX partners up and all reps are divided evenly

    • 100 Merkins with feet on block total. PAX #1 performs 10 Merkins while PAX #2 holds plank. Alternate every 10 reps
    • 200 LBCs with block. PAX #1 performs 20 LBCs with block while PAX #2 holds block overhead and legs in air. Alternate every 20 reps.
    • 300 Goblet squats. PAX #1 performs 30 squats while PAX #2 holds Al Gore position with block. Alternate every 30 reps.

    Tha Thang #2:

    At this point it was time to move on to The Gross. 12 exercises of 12 reps (mostly done in 4-count cadence) each. I divided up the exercises into 4 upper body, 4 lower body, and 4 core exercises.

    • Chest press with block while holding bridge position
    • Goblet squats
    • Standing oblique crunches with block
    • Walleyes (front raises with block)
    • Single leg bridges with foot on block
    • Flutter kicks while holding block overhead
    • Curls
    • Lunges with twist while holding block
    • LBCs with block
    • Overhead triceps extension with block
    • Calf raises while standing on block
    • Box cutters while holding block overhead

    Tha Thang #3:

    Walk over with your block to the nearby parking lot for a modified Quarter Pounder. PAX will walk across parking lot while rifle carrying block overhead and perform stated reps at each end of the parking lot.

    • Round 1: 25 Merkins
    • Round 2: 50 Goblet squats
    • Round 3: 75 Mountain climbers (1 is 1)
    • Round 4: 100 reps of core exercise of your choosing

    Walk back to our normal exercise area with block and circle up. Countoff, name-o-rama, announcements, intentions, and socially distanced COT. Hopefully everyone was as fatigued by the end of the beatdown as I was.

  • DEFCON: Battle Ready for Spiritual Warfare

    Many of you know I lost my job in September and went through some spiritual warfare for a couple of months. I did a devotion called DEFCON that helped me through, and vowed to share it when I got a job (offer came in last week and I start Dec 21). Feel free to share with others if you know of anyone who is struggling.  https://www.bible.com/reading-plans/17793-uncommen-defcon

    YHC arrived 15 minutes early to a rainy gloom thinking of the 3rd core principle of F3: All workouts are held outdoors, rain or shine. A lonesome Russo was hanging by the flag, and soon the pre-thang group arrived. Some mumblechatter ensued, and more pax walked out of the shadows.

    6:30 – Couple of comments from the PAX about my laminated Wiki (preparedness), and we circled up ready to begin. In the distance, a tall limping figure emerged with a short toe-head sidekick, and @the-hammer and Pickaxe joined us. Although literally he was a little less of a man this morning, he was much more of a man for posting the day after surgery.

    Great to see @maverick back in action. Missed @shooter today, but you get a hall pass on the fartsack, Friday’s lead at the A1C looked brutal!

    THANG: DEFCON – 5 STAGES OF DEFENSE READINESS CONDITIONS TO PREPARE FOR SPIRITUAL BATTLES

    We as men need to be ready to fight our personal and spiritual battles of the world because we fight a war every day. We went through each DEFCON stage and code name, with a thought on how we can apply defense readiness daily in our lives – and a beatdown to follow each stage

    DEFCON 5 – FADE OUT

    • Low state of readiness, everyone is at peace
    • Romans 12: 9-21 – Love those who persecute you – respond in love and kindness to others no matter what.  And let God handle the vengeance”.

    Pledge of Allegiance. x10 IC: SSH, torso twist, self-love, imperial walkers, hillbillies

    DEFCON 4 – DOUBLE TAKE

    • Increased security measures, God steps in to protect
    • Exodus 14: 13 – Moses said to the Israelites: Do not be afraid. Stand firm and you will see the deliverance the Lord will bring you. The Egyptians you see today you will never see again. The Lord will fight for you; you only need to be still

    SLOW x10 IC  Dirkin, Freak Nasty, Irkin, Diamond Irkin, Wirkin, Diamond Dirkin

    @bushwacker pointed out we were on the lowest point of the seawall, which I was happy about after this round.

    DEFCON 3 – ROUND HOUSE

    • Elevation in Readiness:  people are being alerted, preparation is key
    • 2 Timothy 4:2 –   Preach the Word, be prepared in and out of season: correct, rebuke, encourage – with great patience and careful instruction

    Stone Mountain x20 IC; Albatross Wings: arms up the whole time, each exercise x20 IC – The Randy, Arm Circles (front/back), Chinooks (overhead, reverse), seal claps, overhead claps, cherry pickers, front raise, side raise, Moraccan night clubs, overhead press, Albatross Wings(flaps), 45 degree front hold

    DEFCON 2 – FAST PACE

    • Ready for Battle – put on the Armor of God
    • Ephesians 6: 10-18– Be strong in the Lord and his mighty power. Put on the Belt of Truth, Breastplate of Righteousness, Shoes of Peace, Shield of Faith, Helmet of Salvation, and the Sword of the spirit 

    x20  Dirkin, Freak Nasty, Irkin, Freak Nasty, Wirkin, Diamond Dirkin

    DEFCON 1 – COCKED PISTOL

    • Sound the Alarm. We go to war. We do not fight alone, but with a heavenly warrior to help us defeat the beast.  
    • Revelations 19: 11-16 – A warrior riding on a white horse called Faithful and True. He wages war with justice, eyes of blazing fire, many crowns upon his head, robe dripped in blood. Followed by the armies of heaven on white horses, dressed in fine linen, white and clean. Ruling with an iron scepter. On his robe and his thigh he  has his name written: KING OF KINGS AND LORD OF LORDS

    Pistol Squat x10 each leg, OYO. Where is @zoolander when you need him? Modification: Freak Nasty position on the wall, 1 legged squats

    x10 OYO WW2 Squat Jump, Box jumps, Squat Jumps, Apollo Ohno

    Ohno, YHC was doing the exercise wrong as @bushwacker pointed out, and Akbar may have created yet another exercise – the squat walk shuffle?

    x 20 Twinkle Toes, Monkey Humpers

    And ALL that took only 30 minutes – time for YHC to modify, because it was necessary. Burpee Apocalypse mosey to the flag:  Descending burpees 11, 10, 9, etc to 1

    Wall:  All in Dirkin position x10 IC Peter Parker, side plank lift, Mountain Climbers

    Whole Lot of Mary x 10-20   Sweat Angels (dolly  with arms), Rosalita, Leg raise, Freddy Mercury, Crunchy Frogs, Hands to Heals, Heals to Heaven, LBC, Little Manny Crunch, Wife Pleasers, E2k (each knee), Big Boi situps, WW1 Situps, 100’s

    Count-Name-o-rama

    COT  YHC prayed us out with thoughts of thankfulness, accountability, and friendships.

    Announcements

    • Hogsbreath Louisiana VQ Monday at the Marsh
    • F2 this Thursday, Lakefront gazebo 6pm (Steve)
    • Akbar 50th birthday celebration next Saturday
    • FIA has started
    • Krazy Ivan coming up early Feb
    • BBQ’s wife is cooking breakfast after the New Year’s Day beatdown at the A1C – sign up to get the breakfast!

    Coffeeteria: Great to see @the-manny at coffee after his Mary tribute

    Thanks for your prayers and support during this difficult time for YHC, and for letting me lead,

    SYITG – Akbar

  • Captain Seamus “Dirty” MacDeuce

    Captain Seamus “Dirty” MacDeuce

    The site Q graciously added YHC’s name to the Q sheet for an AO outside of his Parish and that he also seldom visits. However, the name was on the Q sheet and Q he must. YHC may have also forgotten about his scheduled Q until this morning at approximately 0500. The good news is that the Legendary Captain Seamus MacDeuce would provide.

    What do we really know about Capt Seamus “Dirty” MacDeuce. Born in Meade County, Ireland in 1786, MacDeuce would stow away on a ship headed for the United States at the age of 6. The crew named him “Dirty” as a result of finding him in the cargo hold among the manure. As we know from the published BB of 9/27/2020, “Do Not Do Murder Bunnies on Pavement”, he became a deckhand at the age of 12. It was then that he learned the navigation of the mouth of the Mississippi. Other than his wife, Latrina Bacardi MacDuece, and 12 children; MacDeuce had two loves; physical fitness and rum. Dirty would indulge in the brown bottles till and through nightfall; and then arise at 0530 to led his men for morning PT everyday. The routine was very standard; 12 glasses of rum, 12 exercises and 12 reps of each. Believing that strength without endurance showed weakness; he forced his men to run laps around the ship. While his dedication to physical prowess is how he is best remembered by the HIMs of F3; his heroics during the War of 1812 is how he best served. That, however, is another story for another day.

    W/U

    • SSH x 20
    • IW x 10
    • HB x 10
    • AC x 10 x 10
    • MC x 20

    The Thang – grab a rock and head to the track for the Dirty MacDeuce: 12 exercises, 4 sets of 3 (arms, legs, core), 12 Reps IC, lap around the track

    • Set 1 – Curls, Squats, Flutter Kicks
    • Set 2 – Overhead press, Lunges, Big Boy Sit Ups
    • Set 3 – Triceps Curls, Side Lunge, Rows
    • Set 4 – Front Lifts, Rocky Balboas, Russian Twist

    Return your rock and mosey back to the flag for some stretching.

    Monday is typically not on my schedule of Beatdowns and neither is Rock City or Swollfest or any coupon/rock based workout. However, I greatly enjoyed getting out there and being pushed outside of my typical routine. Thank you site Q for signing me up, and thank you for the opportunity to lead.

    Da Parish

  • Post Monsoon workout (had a big rain last night)

    December 12, 2020,

      

    F3 Credo: Leave no man behind, but leave no man where you find him.

    7:00am.  Gave the Disclaimer.

    Everyone carries their coupon everywhere today so all moseys are coupon moseys. Didn’t have my winkie today. The exercise list might not be exact.

    WARMUP

    Stretch.  Feet spread 3ft. apart.  Point both hands to far left side till Q says to stretch to another point, about 20-30s.  Stretch left then center then right.  Repeat

    Side straddle hops

    Mosey to exercise bars.

    Using low bars or benches.  We did “Ranger Irkins”. That is, your hands are far below the usual location which is straight in front of your shoulders.  That is, hands will be  nearer to your waist.

    Coupon Mosey to next intersection circle on the concrete path.

    The Thang

    Slow, very wide, arm circles.  Done properly, these will seriously flex muscles.  If you aren’t feeling it you aren’t doing it right.

    Abe Vigoda A variation on the Windmill.  Plank position. Point left hand to sky. Then right hand to sky.  A variation on the Windmill, which is performed much more slowly and with more stretching (aka “Old Man Style”).

    Mosey to Sundial through the water. The heavy rainfall made our walking path near fully under water.

    Indian Run on the sundial walls.  Everyone space out around the wall. Had 4 on each wall.  Starting on inside of wall.  Step onto wall. Step down onto outside of wall. Next step back on wall then step down inside the wall.  Do this making progress around the wall.

    Lunge press counterclockwise. On every lung press your coupon over your head.

    Mosey to far north pavilion

    Jim Braddock exercise

    Ever see the movie Cinderella Man? This one is named after the heavy weight champion during the Great Depression in the 1930’s who eventually went on to fight in WWII. You start with a WWII sit up, and up top throw a RH hook and a LH uppercut then go back down. Come back up and do the same with the left side. Rinse & repeat to the Q’s desire.

     

    Coupon rotating hand off. Skill, coordination, hand grip strength and several muscle groups

    Coupon Drag: starting at the sidewalk and on hands and knees. Crawling out to a mark about 60 ft. away, dragging your coupon all the way, alternating hands.

    Rolling Merkins: Face down as in a merkin. Go up and position your right hand/arm across your chest till your bicep touches your chest.  This will look like you are pointing to your left.  Roll down onto your right shoulder and roll all the way over till you are face down again. Do another Merkin. This time, position your left hand/arm across your chest till your bicep touches your chest.  Do the same kind of roll to your left. Repeat. Works best after a heavy rain and in a low place.

    Mosey with our coupons to the next intersection near the parking lot.

    Boat/Canoe  The Boat position would be while on six with legs pulled up to chest and arms beside body. Canoe is when legs and back are straightened while keeping both off the ground. Q calls out Boat or Canoe.

    Jane Fonda.  side leg lifts left side and right side

    LBCs

    Circle up for Count-O-Rama –  _ Pax

    Name-O-Rama. 

    COT Circle of Trust.  Bring it in tight for a sweaty  Ball of Man!!         4

    TAKE A PHOTO!

    PAX: Doghouse, Duracell Holiday, Oscar, Nature boy, Joizey, Sparky,  Twinkletoes, Worms

  • DJ 10k with the beats y’all!!

    Arrived at the A1c with just the site of AO leader Jose 10k’s car at the top of the garage. YHC thought the Gloom would produce few PAX however the sight of only ☝🏼 sure brought down my spirits. Wouldn’t you know it Einstein came from the stairway then BBQ arrived on his bicycle and the always on time Cowbell (literally) swelled the PAX to 5… My spirit was most certainly lit up by this point like a glowing candle from Bed Bath and Beyond.. 3 wick of course with fresh aroma in the air.. Only downside is I would not be able to share with fellow Mandevillians such as Steve, Waterpik and Bushwacker. I know most certainly these men would have enjoyed the opportunity of reminding one YHC of his epic attempt to earn points with the M and missing last weeks chain gang… All was well though as DJ 10k so quickly engaged in conversation about the event with the blaring of music ok’ing from his phone as we got started..

    prethang

    20IC SSH, Mummy kicks, Windmills, Hillbilly’s and warmup run down and backup the stairwell.

    thang

    Coupons emerged and we set the course of work utilizing a ruck plate (30lbs), jump rope and a tension band, which fell victim to the Superman strength of Jose 10. YHC recalls previous post where this same PAX crumbled a cylinder block with his bare hands… Of course Jose 10k has many strengths but his ultimate is blaring his music so loud that the Q asked for a volume adjustment as he blotched the rotation of exercises to get started but quickly recovered with the assistance of Cowbell..

    Rotated bear crawls, sprints, back pedals, shuffles, lunges, bunny hops, crab walks and Duck walks. Had to include the last for our departing PAX Cowbell who was leaving for a few days of enjoyment in the Delta chasing those fluttering feathers..

    Work included jump rope, curls, tension press, internal curl, lateral press, chest press, rows, Merkins and Mountain climbers.

    Thanks to Einstein for 🙏🏼 Us out!!

    Appreciate the post gentlemen and until the next Gloom 👊🏼👍🏼✌🏼!!

  • Where Did They All Go?! (Snip snip)

    Early birds were abound with Hammer in his usual cabin light- lit reading position, while Cowbell and Steve, one not to be outdone by the other, were both putting in some pre thang milage. 

    Hogsbreath and Pelican, like the grasshopper following the master, suddenly materialized from the gloom. 

    YHC and Pik doubled down one rolling in right after the other, and Bird just rolled up  and wondered if he had missed anything.

    WARMORAMA

    X15 IC:

    High Knees, Butt Kicks, Windmills, Cherry Pickers, Merkins, Squats

    THANG

    To help Cowbell with his self-imposed quest to hit the 1000 mile mark this year, QIC, quite poorly, explained the idea that the regular route would include the addendum audible, post-loop up W Beach to the lakefront then back on course. 

    The peer-pressure group of YHC, Cowbell, Steve, & Bird took off at a pace solely meant to keep up with the Jones’, and pulled up to the flags with mere minutes to spare.

    Meanwhile, the much more sensible crew of Hammer, Hogsbreath, Pelican and Waterpik weren’t quite sure how the hell the route had been altered exactly and, upon returning to an empty parking lot proceeded to waste no time with idle chatter. 

    MARY

    With just one minute left, the PAX hit The new Bushwacker favorite, 100 100s OYO

    COT

    With Bird dropping…RIM SHOT… we counted/named and Pik prayed us out

    FIA launch Saturday 7am at the Gipper

    F2 next Thursday at the gazebo on the lakefront at a time to been finalized by weekly emIl deadline.

    And last, but certainly not least, prayers for Hammer as he says farewell to his little swimmers today, that the only snips are the one’s he’s paying for!

    Thanks for another round at the pub, gents!

  • Back to Basics at the Foundry

    Today was back to basics with a traditional Foundry workout with circuits and pull-ups. 15 men braved the cool December air. We even had a @Rudy sighting in City Park on a Wednesday. The usual disclaimer and off we go.

    We moseyed to the Childrens Museum for the warm-up COP:

    • SSH x 20 IC, IW x 20 IC, Grass-Grabbers x 10 IC, Windmills x 10 IC, Arm Circles 10 Forward 10 Backward IC, Mountain Climbers x 20 IC

    Mosey to the front of NOCM:

    • 8-count body builders x 10 IC (for Catfish)
    • Left leg step-ups x 20 IC
    • Dips x 20 IC
    • Right leg step-ups x 20 IC
    • Dips x 20 IC

    The we moseyed to the Foundry for some circuits: 5 groups of 3, rinse and repeat for 3 rounds total.

    • The count was: run to the track, 5 burpees, and back
    • Rows
    • Lunges
    • Pull-ups
    • Derkins

    We finished with a mosey to the City Park track, stopping at each light post for 10 squats, and a 200 meter sprint at the track. Back to the flag for count-off, name-o-rama, intentions, and a prayer. Was a nice cool morning for a beat down. As @Belloq eloquently stated, thoughts and prayers during this stressful time of year to missing loved ones due to Covid, travel, work, and military deployment. Thank you for letting me lead.

    Walleye