F3 New Orleans

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  • America’s Pastime?

    I love baseball. I love everything about it. Because I love it so much, I have been wanting to Q a baseball inspired beatdown for a while. While 50 degrees in a sweet December gloom doesn’t necessarily lend itself to thoughts of afternoons under the blue skies, maybe the following 9 Innings of Suck will…

    Warmup:

    Short Mosey, SSH X 20 IC, Grassgrabbers X 10 IC, Windmill X 10 IC, Imperial Squat Walker X 20 IC, Forward Arm Circles X 10 IC, Reverse Arm Circles X 10 IC.

    The Thang: I had longed to trespass on the nicely turfed ballfield nearby to complete this beatdown, and in so doing each position on the field would be the location for each Inning of Suck. Since the field was locked, we settled for a nice damp, dark, unmarked field.

    Each inning started with a 50 yard jog, included the inning/position exercise, and concluded with a 50 yard sprint back to the starting spot (dugout).

    1st Inning/Pitcher: 10 Burpees OYO
    2nd Inning/Catcher: 25 Low Squats IC
    3rd Inning/1st Base: 20 Bonnie Blair OYO (2 is 1)
    4th Inning/2nd Base: 20 Side to Side Shuffles IC (groundball pickups)
    5th Inning/3rd Base: 20 Hand Release Merkins OYO
    6th Inning/Shortstop: 20 Side to Side Shuffles IC (groundball pickups)
    7th Inning/Left Field: Jack Webbs Rep Count 1-7 on the Merkins
    8th Inning/Center Field: Jack Webbs Rep Count 8-15 on the Merkins
    9th Inning/Right Field: 10 Burpees OYO…Finish Strong!

    The jogs/sprints in between innings represent getting on and off the field…never walk on a ball field…green means go!

    Since we still had time, we moseyed back towards the flag for some Extra Innings:

    Partner up for some DORA 100, 200, 300 with a “to the fourth light and back” run:
    100 Squats
    200 Floyd Mayweathers (1 is 1)
    300 LBC’s

    Back to the Flag for Count-o-rama, Name-o-rama, and COT.

    This was an amazing way for me to start my day. Merging my love of baseball (however twisted) with the opportunity to Q a PAX that shows trust, works hard, makes you laugh, encourages, and shows appreciation throughout is something I don’t take for granted. Thank you all!

  • All Wrong Stomp (610 Stomp) 2020-12-08

    Lovely day at the Stomp with 11 PAX: Tool, Kuch, Sheetrock, High Rise, Abacus, Da Parish, Jesus Juice, Snooze, Bongo, RevSox, Catfish (Q).

    Did a fairly standard run w/ burpees every 6 minutes. No complications, rest intervals, etc. Run, then 10 burpees on the 6 minute marks (6, 12, 18, 24, etc.). 20 minutes out, 20 minutes back.

    Did some Mary with LBCs, Leg Raises, and Dr. Ws.

    CoT. Broke a sweat, despite the chill! Thanks to all who attended!

  • Tres Amigos Mosey

    YHC and family hit the Cradle to the Grave drive through exhibit last night with a hot cup of Mexican Hot Chocolate – containing cayenne pepper and cinnamon. We could have used another one this morning as Grover accompanied the Q arriving at 5:10  to a chilly 40 degree gloom. A few minutes later Waterpik showed up and we got to work.

    Warm Up

    Grass Grabbers, SSH, HillBillies x10 – while waiting to see if Cowbell would arrive. 

    Mosey to the lakefront stopping at intersections for Imperial Walkers, Self-Love, Torso Twist x10

    Thang: Slow Tempo on the Wall: IC x10 each

    We slowed it down and mixed it up a bit with slow tempo exercises, most starting in the Dirkin position. Twinkle Toes and Monkey Humpers were NOT on the wall, because the last place we wanted to end up was in the lake. 

    • Dirkin | Freak Nasties
    • Side Plank Lifts | Bulgarian Split Squat
    • Mountain Climber | Twinkle Toes (Al Gore calf raise)
    • Irkin | Monkey Humpers
    • Peter Parker | Diamond Irkin
    • Stone Mountain | Body Saw (chill cut calf raises)
    • Plank Rows | Superman (4ct)
    • Wirkin | Copperhead Squat

    Mosey back to Marsh stopping for 10 Jump Squats, 10 Merkins,  OYO

    Playground:  10 pull ups, 10 hanging knee  raises

    Mary 

    Sweat Angels (hello dolly with arms), hands to heals, heals to heaven, LBC

    Crunchy Frog for @cowbell E2k for @bushwacker

    Count-Name-Orama

    Announcements: 

    • FIA Saturday in Covington
    • Don’t miss DEFCON this Saturday at the lakefront

     YHC prayed us out

    Parting Thought

    “Perfection is not attainable, but if we chase perfection we can catch excellence.” – Vince Lombardi

    Til next gloom, 

    Akbar

  • The Cold Makes My Nose a Little Renny (Rennaissance 2020-12-06)

    Comfortably cool out at the Renny with 8 PAX: Beignet, Power Up, Belloq, Heisenberg, Dax, Sogo, Bangs, Catfish (Q).

    Warmed up with Abe Vigoda, Grass Grabbers, SSH, and 8-Counts.

    Up to the top of the stairs for a nice long boat pose, then did some deep sea divers on the way down – 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.

    Warmed up the core with Aqua Mans at the bottom of the steps, then Peter Parker Peters.

    Moved to the fountain. Started with Bulgarian split squats (right leg), then bear crawled in cadence around the fountain. Bulgarians (left leg), bear crawl, then Dips, then bear crawl, then Derkins, then bear crawl, then jump squats. Circled back up on the steps for nickels and dimes (burpees and Abe Lincolns).

    Moved to the grass in back of the museum for abbreviated round of Bruce Lees (hammers, leg lifts, LBCs, penguins, crunchy frogs). On to the wall for 5 rounds of Sunday Mornings, then did a round of 100s.

    Back in front of museum for Dr. Ws.

    CoT. Coffeeteria @ PJ’s.

  • Babes in Toyland, er…Tabataland

    Never underestimate the power of thermogenisis! A beatdown temp in the 30s had the PAX seeing their collective breath as we got underway, but by the time we wrapped up COT it was collective steam that could be seen.

    WARM UP

    Several exercises, from Imperial Walkers to Cherry Pickers were performed IC x15 before grabbing cinder blocks and mosying up the street to the Dungeon (or Prison Yard or pick a name).

    THANG

    After partnering up, the tabata started with 30 second sets with 15 seconds of rest in between, ad infinitum. There were 5 stations to rotate around. There were 3 tires of varied sizes which the partners would flip back and forth to each other. The 2 cinder block stations were Squat Thrusters and Cinder Block Swings. After 30 minutes or so, we returned to the flag.

    MARY

    QIC wanted to make sure the PAX felt it by the time we were done. So we hit our 6’s 50 IC Freddy Mercurys, 40 IC E2Ks left and right, 30 IC Flutter Kicks, 100 OYO LBCs and 100 OYO 100s. Looking up to see some of the modification was all the inspiration YHC to push hard!

    COT

    After count off and nameorama, Cowbell prayed us out.

    Namaste

  • Army PT Test at Grandmas House

    As a late notice fill in to Q, I went with something I know well, the old Army Physical Fitness Test.

    Warmup
    Max Pushups in 2 Minutes
    Max Big Boy Situps in 2 Minutes
    2 Mile Run

    180 is the minimum score for the Arm. 300 is max. Here’s how our group did:

    Russo: PU: 82 Points, SU: 86 Points, Run: 65 Points – 233 Points total
    Cowbell: PU: 100 Points, SU: 96 Points, Run: 90 Points – 286 Points total
    Pelican: PU: 100 Points, SU: 88 Points, Run: 75 Points – 263 Points total

    Here’s a link to the scoring chart if you want to test yourself
    https://armyrotc.sdsu.edu/images/uploads/DA__form_705_APFT_scorecard.pdf

    We will try it again in a few months.

  • Audible at the Scramble

    YHC decided to change up the routine slightly at the Scramble in the Gloom. Each Pax had to complete 50 merkins, burpees, and squats during the course of the 5K. It was good to see Mathlete make a surprise appearance, even though he said he wont be coming back when he learned the Scramble was our running AO.

    It was good to share the streets of Old Mandeville with you, men! As always, it was my privilege to lead you guys this morning. Y’all push me to become a better man every time I am with you.

    Thanks to Steve for praying us out.

  • Look Mom! I’m Three!

    YHC turned 3 in F3 years on November 11th, but he forgot of this momentous day last month. Having his memory jogged a few days, his next Q at Whoppie on December 2nd was set as the day to celebrate. And there is no better way to celebrate one’s third anniversary with F3 than a workout fit for a three year old.

    Warm-Up

    SSH – 33

    Peter Parkers – 20

    Imperial Walkers – 20

    Annies – 20

    Batwings – 60 arm circles

    Smurf jacks – 20

    The Thang

    Diego – the Pax moseyed a distance from the flag for a new Diego themed workout. The Pax needed to travel and for Diego’s animal rescue. On the way, the pax needed to travel to the flag by blending in with the animals in the area. Whatever animal name shouted out by the Q would be the exercise the Pax would need to do as they traveled to the flag. The Q alternated between calling out bear crawls, duck walk, alligator crawl, and crab walk.

    Dora – standard Dora with 100 burpees, 200 LBCs, and 300 jump squats as one’s partner ran up and over the levee while the other knocked out the exercises

    The End

    The Alabama Motivator

    Run – the Pax ran to the end of the bridge for a prayer of praise to the Creator for the beauty of His creation

    Run – the Pax ran back to the flag for the Count-Off and Name-O-Rama

    It’s been an incredible three years of F3 with the best friendships a man could ask for, physical testing like I never expected to be able to endure, strength for life’s journey outside of F3, and the endurance to push through pain and injury. Thank you men for three years!

    Rev Sox

  • Playing the hits

    After some back and forth as to who would Q The Foundry today, I was summoned by the unwritten F3 by-law that if a Q is unable to attend then I will Q. I think I may need a lawyer for this but Kuch is the one who wrote said by-law so it’s probably pretty air tight. Anyway 8 PAX joined me in the damp cold morning. Since this was a last minute Q I opted to do some research and select some routines from previous beatdowns that I had Q’ed.

    Warm up:

    Mosey around the traffic circle at the end of Roosevelt Mall and stop in the middle of the intersection outside the entrance to the practice track. Circle up.

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

    Tha Thang #1:

    I opted for a socially distanced Route 66. While in our circle from warm up 1 PAX would run to a bench on either side of the mall. After performing 1 derkin they would yell go to the next PAX and move on to the next bench for 2 derkins, and so on increasing reps with each bench until they have reached the end of the mall. While waiting their turn PAX would hold Al Gore. Once completed derkins at all benches PAX would hold Al Gore until the 6 had completed all rounds.

    Tha Thang #2:

    Mosey to the back of NOMA where we would split into 3 groups of 3 PAX for Triple Check. In each group PAX #1 held the People’s Chair and PAX #2 held a plank while PAX #3 ran around NOMA. Once PAX #3 completed the loop rotate positions until each PAX had performed all 3 stations. 3 rounds of this was performed by all 3 groups.

    Tha Thang #3:

    PAX was lined up and spaced out along the curb in the back of NOMA for Dominoes. Hold L side plank and PAX on the far end would perform 10 merkins. Once he has completed 5 merkins he would call it out and the next PAX would start his merkins. Once 10 merkins were completed by each PAX they would rotate to holding a R side plank until all PAX have completed merkins. After a 20 sec rest break a second round was performed in reverse order beginning with R side plank.

    Tha Thang #4:

    Mosey back to the end of Roosevelt Mall where we would perform another socially distanced Route 66 back to the flag. This time step ups (2 is 1) were the exercise of choice and each PAX would hold a plank until it was their turn to begin. Reps were performed in a descending count. Unfortunately I overshot it and was unable to complete all rounds in time. Thankfully PAX was able to begin some Mary while waiting on me to return to the flag at 6:17.

    Count off, Name-o-rama, announcements, intentions, and COT. Thanks again for the chance to lead.

  • Joyful Joyfish (The Joy 2020-11-30)

    Chilly morning out at the Joy with 5 PAX: Hokie, Chips, Fracsac, Kenner Brah, Catfish (Q).

    Started with the quick standard warmup – Abe Vigoda, Grass Grabbers, SSH, Imperial Walkers, 8-Counts.

    Grabbed blocks and paired off for a Farmer’s Carry Dora (100 burpees, 200 overhead claps, 300 flutter kicks (2 is 1), while partner did a farmer’s carry with two coupons between light posts). Once done, did some curls in cadence to keep the arms a’ burnin’.

    Next, PAX lined up near bike path for solo OYO exercises. Rifle Carry up the levee, then 40 chest presses, 30 curls, 20 thrusters, 10 blockpees (all 1 is 1). Rifle carry back down.

    Lined up on grass east of path for Lt. Danger – Incrementing Lunges (2 is 1), squats, and merkins (all with block). Incremented in 2s.

    Back to starting zone, Block Webb for the finish. CoT. Coffeeteria at Panera.

    My first attendance at the Joy. Great spot, great times, great weather!