F3 New Orleans

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  • Roosevelt Mall Challenge

    So when I graciously handed off my Q a few weeks ago for the trail run antics of Saban, I was glad to take the Q back from Kuch who opted to take a day off in preparation for the H8! I assume. I had been contemplating a beatdown that was more run focused to avoid some strain on my aching neck. So that’s what I did. 3 men joined me at the flag and 1 opted to join in later on (more to come on this).

    Warm up:

    Mosey around the traffic circle on the side of Roosevelt Mall nearest Marconi, then circle up

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

    Tha Thang:

    There are 5 intersections spaced throughout Roosevelt Mall. The goal was to perform an escalator of exercises while making back and forth throughout the Mall.

    Round 1: Run around the traffic circle and then perform 10 8-count Absolutions.

    Round 2: Run around the traffic circle then continue on to the next intersection where we perform 20 Merkins and back to the first intersection and perform 10 8-count Absolutions.

    Round 3: Run around the traffic circle then continue to intersection 3 where we performed 40 squats, back to intersection 2 for 20 Merkins, and then back to the start for 10 8-count Absolutions.

    Round 4: Run around the traffic circle then continue to intersection 4 where we peformed 80 LBCs, back to intersection 3 for 40 squats, intersection 2 for 20 Merkins, and then back to the start for 10 8-count Absolutions.

    Round 5: Run around the traffic circle then continue to the opposite end of the Mall for 160 Rocky Balboas, back to intersection 4 for 80 LBCs, intersection 3 for 40 squats, intersection 2 for 20 Merkins, and then back to the start for 10 8-count Absolutions.

    Unfortunately we were a little pinched on time so Round 5 was modified. We did not make it the full length of the mall for 160 Rocky Balboas but they were performed at intersection 4 along with the 80 LBCs. Once we had completed the 40 squats at intersection 3 it was obvious we would run out of time. So PAX was instructed to head back to the flag. This will be attempted at some point again in the future (exercise selection is subject to change) and we will complete it within the 45 min limit.

    Upon our arrival at the flag this very muscular, veiny, sweaty gentleman was standing there with a second flag. It was Belloq! He had the AO location incorrect so he took it upon himself to go for a run and once he noticed the shovel flag he opted to wait for the PAX so he could join in the COT.

    Count off, Name-o-rama, Announcements, COT. God Bless.

  • A Tale of Two Beatdowns

    My M recently brought home another cat. That’s right, we have two. And a dog. And a rabbit. (And two frogs, but those don’t count, as I expect one or both to die any moment now, just as all our fish have.) The new cat was supposed to be an outside cat, which was what supposedly made her addition to the family “okay.”

    Anyway, this cat was excessively loud yesterday morning – mewling and meowing and just going on and on. I eventually realized she was in heat, but, seeing as I had to get somewhere quickly, I decided to leave her outside and deal with it later. Well, yeah… you guessed it – I returned home to find her in the empty lot next door with some street rat, mid-coitus. I chased off the offending male, but the question is – was I too late?

    The scene prompted looks of rebuke from my Old Mandeville neighbors, an awkward conversation with my 2.0’s about the reproductive system, and worst of all, the possibility of a future animal kingdom that rivals that of Bushwacker’s. (Haven ‘t been to his farm? Try it around 5am and, if you make it past the goats, you’ll get attacked by a rooster with a large hole gnawed out of his backside.). Okay, the point of this overly long tale? Don’t put it off, gentlemen. Wake up when the alarm goes off. Write that email that you’ve been avoiding. And for heaven’s sake, as Bob Barker reminds us, get your pet spayed or neutered asap. Alright, apologies for the delay … the beatdown:

    Warmorama: Toe touches, windmills, IW’s, SSH’s, all IC x10, plus 10 merkins OYO.

    Thang: Mosey to the Taj Mahal for a quick partner routine. P1 runs the perimeter while P2 does an exercise. Flapjack. The exercises were:

    • People’s Chair w/ Air Presses
    • BTTW w/ Shoulder Taps
    • Donkey Kick-offs (on the wall)

    After doing two rounds of the above, we moseyed to the back of the Justice Center for some quick 1 minute AMRAPs:

    • Freak Nasties
    • Jump Squats
    • T-Merkins
    • Bulgarian Split Squats (30 secs ea. leg)

    Needing to leave a bit early, YHC arranged for Cowbell to take over with about 10-15 mins left. After hearing him explain the “Quick Killer,” the pax had to be happy he wasn’t provided any more time than that. (I myself was glad to quietly slink off right before the 27 burpees…)

    The Quick Killer

    • Merkins x28
    • Squats x28
    • Sister Mary Katherine’s x28
    • Burpees x28
    • Sit-ups x28

    The QK starts at 28, then descends with each round by 7. (Or something like that.) I know Cowbell had intended for 4 rounds, but I could hear the scoffs trailing off in the distance as I quickly exited.

    Thanks men, for both choosing to get out the bed today and for allowing me (and Cowbell) the opportunity to lead.

  • IS IT NOLAN ROBINSON OR NOLAN RICHARDSON???

    Door Dash was double booked as Q for The View and Rock City, which was not discovered until Sunday night. YHC agreed to cover the Rock City Q so the levee dwellers wouldn’t get short changed.  I can share the love with the levee dwellers next week when YHC is Q at The View.  YHC reflected on a recent beat down from the Northshore that came straight from the Exicon.  13 men braved the 72 degree morning with high humidity. 

    After the standard disclaimer, the PAX moseyed to the nearby football field for the following:   

    Warmup

    All in cadence: SSH x31, GG x15, MC x20, AC (10 forward/10 backwards), and Chinooks

    Thang

    After the warmup, the PAX moseyed to the rock pile to select a rock and was instructed to return to the nearside goal line for further instruction.  War Eagle confused the back line of the end zone with the goal line and was essentially lost in the end zone.  Totally understandable given he is a Bama fan. Bama is clearly confused as to where the goal line, end line, and side lines of the end zone are, as evidenced by Bama’s 2013 loss to Auburn in the Iron Bowl which left them out of contention for a third consecutive BCS Championship appearance.  I digress.  You can get the highlight here: https://www.youtube.com/watch?v=sLO2SmM9gPw

    Round 1

    YHC had the PAX count off by ones and twos just to make sure they could count to two since the Alabama native got lost in the end zone. The PAX was then instructed to pair up to complete 150 curls followed by 300 Big Boi Sit-ups.  PAX 1 began the exercises at the goal line while PAX 2 ran backwards to the 50 yard line, completed one Bobby Hurley, and sprinted back to the goal line and switched with PAX 1.  A DORA-style format.  A round of Mary was completed by the PAX who finished first, while waiting for everyone to complete. 

    Round 2

    Same format as above completing 150 Merkins and 300 Chest Presses.

    With four minutes to spare, the PAX returned their rocks and moseyed to the flag.  Approximately half of the groups completed Round 2, and the other half came close.  We will strive for full completion by all next time.

    COT: YHC noted he modified the “Nolan Robinson” workout form the Exicon. Hawg, who apparently has the Exicon and Lexicon memorized, was perplexed.  After much thought and debate, he realized it was the “Nola Richardson;” however, since YHC modified the workout, he believes the name should also be modified and stands by “Nolan Robinson” as true and correct!

    Announcements- the H8! is Thursday, but according to mumblechatter, Kuch would prefer to do yoga. 

    Intentions- gratitude, the recent senseless killing of a two year old, healing for the sick and injured, and protection for a local Army National Guard Unit whose one-year deployment began this week. Fast Tax’s son and a close friend of YHC are members of said Unit. It was an honor to lead such HIM, and I am grateful for the opportunity to step up and assist in a time of need.

  • The Track S.T.O.M.P.

    Gentlemen,

    We did things a little differently at the STOMP this week, but we still got in plenty of running. After issuing the disclaimer, we mosey’d to the track. Once at the track, we circled up and did a brief warmup:

    • Side straddle hops – 15 in cadence
    • Mountain climbers – 20 in cadence
    • Windmills – 10 in cadence

    After the warmup, we partnered up for the Track S.T.O.M.P.

    1 lap Track S.T.O.M.P.

    • Partner up
    • Each group can choose what pace they want to run at
    • The partners need to stay together the whole time  
    • Once a group is done, that group joins one of the groups who hasn’t finished yet

    Then:

    • Each group does 1 lap around the track, then does 25 Low Slow Squats
    • Each group does another lap around the track, then does 25 T-merkins
    • Each group does another lap around the track, then does 25 ab O’s
    • Each group does another lap around the track, then does 25 Mountain Climbers
    • Each group does another lap around the track, then does 25 Plank Jacks

    Once all the groups were finished, High Rise gave us a 15 count to recover. After that, we did the 2 lap Track S.T.O.M.P. This is similar to the 1 lap Track S.T.O.M.P. with the only differences being that each group runs 2 laps before doing each of the exercises, and each of the exercises are 12 reps instead of 25 reps. We ran out of time before being able to fully complete the 2 lap track S.T.O.M.P., so with about 5 minutes left, we came together and did 1 final lap around the track as a group with all of the PAX. Overall I think each group logged somewhere between 2.5 – 4 miles for the morning, which is solid.

    After the final lap, we mosey’d back to the flag. We did the count-off, name-o-rama, announcements, intentions & prayer. Thanks for the opportunity to lead, fellas. I am thankful to be a part of F3.

  • Triple Checking the Time

    Dark, Warm, and Humid at 5:30am.

    Mosey to field by zoo parking lot for Warm-up:

    • Side straddle hop
    • Pagodas
    • Hillbillies
    • Grass grabbers

    Main Event (causing Angie to check his watch three times hoping it was over): We lined up along the street side of the field for a “Jacob’s Ladder” type workout consisting of 5 reps on the start line, mosey to mid-field for 10 reps, back to start for five more reps, mosey to far side of field for 15 more reps, back to start for 5 more reps of the following exercises (one full set of each):

    • Burpees
    • Bonnie Blairs
    • Low Slow Squats
    • Shoulder Taps
    • LBCs on the lines, Bear Crawls on each leg up the field (total of 1.5 field lengths)
    • V-Ups
    • Merkins
    • Lunge walk from start to midfield, crab walk back to start, then Lunge walk from start to other side of field, crab walk back to start
    • Mosey to midfield, sprint back to start, mosey to far side of field, sprint back.

    (I may be forgetting a set or two)

    Back to flag, for COT: count-off, Name-O-Rama, welcoming of FNG Miller Gunn “Grinder” and prayers and thoughts, including intention and solid words of empathy from Sandbar for the parents of the 545 separated children split up at the border. Politics aside, each of us can easily imagine the horror of losing track of a child for only a few minutes at a department store, playground, etc. See the report from this morning’s news: https://www.npr.org/2020/10/21/926031426/parents-of-545-children-separated-at-u-s-mexico-border-still-cant-be-found or https://fox5sandiego.com/news/national-news/parents-of-545-children-separated-at-border-cant-be-found/

  • 100, 200, 300, 10

    4 PAX showed up for the beatdown this morning. Warm up consistent of side straddle hops, windmills, arm stretches, imperial walkers, and over head claps. From there the things was as follows: 100 merkins, 200 big boy sit ups, 300 squats and 10 up and over the levee. The workout went quicker than expected so we took a little mosey and did a ring of fire that included hand release merkins, plank toe touches and Parker Peter’s. From there we moseyed to the flag and did some Mary. At this point it was 6:15. Count-o-rama, name-o-rama, announcements and a prayer.

  • Nothing Good Ever Happens at the Tunnel

    At least that’s what Zoolander says. Or, perhaps it was first said by Jose 10k. Who knows? But, after a brief warmup consisting of SSHs, GMs, HKs, BKs, ACs, and Self Love, YHC led the Pax on a Mosey to the tunnel for:

    THE THANG

    Partner up. P1 jogs through the tunnel and back, sprinting up the inclines on the both sides. P2 does 10 merkins, 10 smurf jacks, and 10 rower situps. Switch. Set the timer for 10 minutes and off we go.

    SLOW Mosey back to bus stop for 2 sets of 10: Derkins, box jumps.

    Mosey back to flag for bunny hops (2 columns), bear crawls (2 more columns), and back pedals (the rest of the covered area), then jog back, R and R (5 minutes).

    Mary: Cowbell’s crunchy frogs, flutter kicks, hello dollies, Freddy merc’s.

    COT and YHC prayed us out.

    It’s always an honor, men, to be a part of such an inspirational group. And, I am definitely a better man because of your positive vibes over the past 3 years. The positive habits that F3 engenders are definitely life changing.

  • Fireworks before First Light

    Great idea for the next title in the Magic Treehouse book series, although the content may be a little different. The fireworks began in an instant. A finely tuned, unstoppable andante tempo flatulence in cadence on the 2 and 4 counts of the SSH.  A few giggles and at-a-boys, the gas attack would continue with others throughout the workout.  No names mentioned, but YHC may or may not have been involved.

    7 men showed up  in the misty gloom this morning at the Milestone Marsh, great to see Hogsbreath again. Coming off an exciting weekend and the 6 year anniversary celebration, we were ready to get to work and start our week off right. 

    Warm up

    X10-12 IC   SSH, Arm Circles f/b, Self-Love, High Knees

    Thang: 4 Corners

    On the court x40 at each corner: Merkin, Squat, Shoulder Taps, Freak Nasties

    Bear Crawl the sidelines, Lunge Walk Baseline/Endline

    Mosey to playground for 10 pull ups and 10 supine pull ups

    Rinse and Repeat

    I always enjoy the mumblechatter on Mondays, and today was no exception. Who says you can’t Bear Crawl and talk at the same time? 

    T-Claps to Hammer who posted after completing the pop up Murph yesterday morning. Duly noting this beatdown was close to a modified Murph without a run. He moved out in front like a long legged hare and never looked back.

    Mary 

    Tabata, 30s with 10s rest x5. Plank Jacks (because we haven’t worked shoulders enough already), Leg Raises, Heels to Heaven, Hand to Heals, Hello Dolly, Flutter kicks (Sound familiar @shooter?)

    Count/Manorama

    Announcements

    F2 Thursday at the Gipper/Tap Room; Russo’s 2y anny Q Saturday; F2 Shovel Flag making party is in the works (Cowbell/Grover); Hammers 1000 Burpees moved to Nov 21st 

    COT: YHC prayed us out 

    Thanks for letting me lead, always a great way to start out the week!

    till next Gloom, 

    Akbar

  • The Leftovers

    Those of us unable to celebrate the Nola anniversary on the south shore (the Leftovers) met up on a brisk morning to celebrate in our own way.

    Warmup

    Side straddle hops, air presses, toe touches, imperial walkers, high knees, windmills, cherry pickers

    Main Event

    Russo Q’s have to include either a deck or cards or Rip’s steps, and this one was no different. 8 minutes of alternating calf raises, Rocky Balboas, and trips up Rip’s.

    Pax then moseyed west to complete 50 step ups and then a factor 11 of freak nastys and gas pumps, with back peddling in between.

    After 10 Dr. Ws, Pax rocked around the Nick with a mosey interspersed with a “viewer’s choice” including jump squats, burpees, spider mans, and monkey humpers (facing the street of course) among others.

    Arriving back at the flag in our head, we circled up for name-o-Rama and YHC prayed us out.

  • One Scramble Every Six Years

    We all love F3, and here on the north shore we have respect for those who have gone before paving the way for us to do what we love to do here in Mandeville and Covington. That is why we were more than happy to host one of two available beatdowns for day 5 of the week-long celebration of F3 NOLA’s 6 year convergnce.

    25 men showed up to scramble (or at least make an appearance) on this 67 degree Fall morning. After a warm-up consisting of Cherry Pickers, Imperial Walkers, T Stretches, Torso Twists, High Knees, Fire Hydrants, and Scorpion Kicks, the PAX hit the streets of Mandville running the traditional route with a few hiccups thrown in to keep the heart rates elevated and things so much more interesting. There were 4 sets of cones along the route and, on the way out, runners sprinted from the 1st cone 150 feet to the 2nd cone of each set. On the way in 10 burpees a piece were on tap at each cone.

    Back at the flags, QIC lead the gazelles as well as the clydesdales in some amateur-hour yoga, before the more experienced (vicariously?) Zoolander took the reigns to close us out.

    There was lots of great mumble-chatter as the endorphins flowed and we, once again, owned the gloom!

    COT

    Some guys had to split and some were just showing up as we circled up to count off and roll call. Hokie Pokie prayed us out as we ventured out to start another day.

    Thank you guys for allowing me to lead today, and thank you Fracsac for not showing up with the Freedom Hammer.