F3 New Orleans

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  • Maximum Monday at the Marsh!

    YHC arrived at the Marsh to a few PAX chatting around on the court and Jose10k maxing our on his ISI for the day at the end he playground equipment. This seems to be the better of places for Jose10k who informed the PAX he usually completes the ISI in his attic of all places. Not sure if he is considering a career change, but any a/c guys out there looking for duct assistance may want to give him a shout.. 😂 PAX quickly swelled to the perfect of numbers at 8 too allow for the Qs brief instruction on what would take place on this Gloom..

    Nolan Richardson:

    warmup20 IC Windmills and American Hammers short Mosey to the Elementary school and back.

    Partnered up

    All counts cumulative P1 backpedals 50 yards and completes 1 Bobby Hurley then jogs back picking up count from P2.

    150 Burpees

    300 Squats

    150 Big Bit situps

    300 Arm Circles

    150 Merkins

    300 Imperial walkers

    PAX performed exceptionally completing with 1 min to spare. YHC can not help but T👏🏼 a few men for their proper form and modified agility. Waterpik has consistently proven the proper form of a squat, while Grover in is hateful youth blew through the Imperial walkers.

    We circled up for the count, announce and YHC prayed us into the day..

    Always enjoy starting the day with F3 brethren.. Thanks for following my lead..

    👊🏼👍🏼✌🏼 Till the next Gloom!

  • Black Jack Twenty One’s

    Black Jack Twenty One’s

    A half dozen pax mustered on the NOMA entrance after the disclaimer for a quick warm-up.  We then moseyed to 7 areas around the south lagoon for 21 reps of 21 exercises OYO.  Covered about 1.5 miles.  Need to get the bugs worked out on the counts but otherwise everything went smoothly. The Park is a perfect beatdown background.

    21×21

    1. Burpees
    2. Monkey humpers
    3. Dying cockroaches
    4. Derkins
    5. Jump squats
    6. Big boys
    7. Plank jacks
    8. Prisoner lunges
    9. Flutters
    10. Decline shoulder taps
    11. Step-ups
    12. V-ups
    13. Elbow up downs
    14. Squat kicks
    15. LBCs
    16. Plank alternating toe touches
    17. Hillbillies
    18. Hello Dolly
    19. Floyd Maywethers (incline plank with forward punches)
    20. Imperial walkers
    21. Wife pleaser

    Closed with 3 reps of obligatory Sunday Mornings, then COT, the best part

  • RED Friday at Wisner Mountain

    5 Patriots arrived at City Park for a RED Friday workout. The real disclaimer today is that the workout was devised by @Boo-Boo, and we just completed it at City Park. Thank you for the workout @Boo-Boo, and reminding us to remember and honor our servicemen and servicewomen around the world.

    And welcome back, Ya Mom’n’Dem!

    The workout today is in honor of 9 men and women who died in a military training exercise on 7/27/20. 9 exercises for 9 fallen soldiers, 27 reps each. As we felt the burn, we tried to remember the pain (physical, emotional, psychological) that American soldiers endure as they fight for and protect our Freedom around the world.

    Warm-up COP: SSH x 20 IC, IW x 20 IC, Arm Circles 10 forwards 10 backwards, Grass Grabbers x 10 IC, Windmills x 10 IC, MC x 10 IC.

    We moseyed to Wisner Mountain for Tha Thang: 9 exercises for 9 fallen soldiers, exercises at the top and each side of the mountain, 27 reps each in cadence in honor of the day of their passing.

    Merkins, Squats, Flutter Kicks, Lunges, Dips, Hello Dolly, Shoulder Taps, LBC’s, and Low Slow Squats.

    We moseyed back to the Pavillion for 10 Pull-ups and 1 minute of Plank-o-rama. Count-off, name-o-rama, intentions, and a prayer. Thank you to all of servicemen and servicewomen around the world for protecting our Freedom.

    Walleye

  • Only F3 Can Prevent Lakefront Fires!

    With a mystery co-Q cancellation at 5am and having to defend the claim to the Q itself, the challenges to be bested were already well under way with the arrival of 6:30. But challenges to be bested and elevated heart rates were on the menu as things began…

    WARMORAMA

    IC x10 were exercises such as:

    Good Mornings, Imperial walkers, T Stretches, Apple Pickers, and Fire Hydrants

    THANG

    With 4-6 fire hydrants along the lakefront between the flag and the yacht club, as Hammer said, I feel confident that no houses on Lakeshore Dr will burn to the ground. OYO, run from flag to playground doing 10 burpees at each fire hydrant and hold an isometric of your choice to wait for the 6.

    Lining up along the splash pad, partner up with P1 starting cumulative 500 squats then 500 LBCs, while P2 ran around the perimeter of the park & switch.

    After a few frenetic circuits of pushing each other, the Pax returned along the lakefront to Noah’s Ark, stopping at each fire hydrant for 5 8-Count Bodybuilders.

    At Noah’s Ark, Bear Crawl north to Claiborne and then High Knee- Skip back to the lake, with the option to continue to the flag in similar fashion.

    MARY

    With 2 minutes to spare there were 2 exercises IC for a minute each: 100s & Putins.

    COT

    After a few false starts, COUNTORAMA, NAMEORAMA, named FNGs Baby Shark, Pigpen and Broncho – Welcome! Broncho prayed us out.

    Well done, gentlemen, for showing up and giving everything you have to push yourself, your F3 brothers, and increasingly, the next generation of men.

  • Jinglefishes (Mothership 2020-08-08)

    Another balmy morning at the Mothership with 9 PAX: Moana, Sphinxter, Snooze, Fracsac, Rudy, Dry Socket, Machete (FNG), Heisenberg, and Catfish (Q).

    Started on the Great Lawn with some Abe Vigodas and Grass Grabbers. Then got in a little SSH, then arm circles, overhead claps, then seal claps. Moved to faces for peter parkers, shoulder taps, plank jacks, and a nice plank hold. Got back to feet to round out the warmup with 8-count bodybuilders.

    Lined up at south end of lawn for some Killer Bs (bear crawl, broad jumps burpees). PAX bear crawled 3 tree lengths, then broad jumped back, stopping to do 3 burpees after each 5 broad jumps. After first round, moved to sixes for flutter kicks and dying roaches. Did another round of Killer Bs, then to six for penguins and LBCs. Did a third round of Killer Bs, then to sixes for V-ups and Freddie Mercury.

    Crossed the street to the benches. Did a round of Back Webbs (decline merkins and Y-ups). Hit the benches for bulgarian split squats (one set each leg in cadence), box jumps, and dips. Added some box jumps for good measure, then did a round of Leg Webbs (Squat / Bonnie Blairs with 1:2 ratio like a Jack Webb).

    Moved to peristyle for calf raises. Then moved to monkey humpers, then donkey kicks. Did a bear crawl lap around the peristyle to rest the legs, then handstand presses. Got in some more Mary with tin snips, then a round of nickels and dimes (5 burpees, 10 hand release merkins in a minute).

    Back to flag for COT.

  • You Gotta Buy-In!

    If you are crazy enough to be one of the men who voluntarily forego their normal names in exchange for a nickname that could be mistaken for a middle schoolers insult; all for the “privilege” of leaving your DNA all over Mandeville and Covington, then you are quite familiar with the concept of “buying-in”.

    The very fact that you would get out of your fartsacks and drive to a workout before the Sun even decides to get its butt in gear proves that you are fully bought in to the cult brotherhood of F3.

    Today’s beatdown took that concept and applied it to an idea that turned into a lot of fun… YHC was a little beat up so I took more of a Iron Pax facilitator role and had to modify some of the exercises during the beatdown. Seems fair to me.

    The Warmup

    • SSH IC to 25
    • Shoulder Series
    • 10 Hand Release Merkins OYO
    • In Honor of Zoolander, we did the “We’re Not Worthy” which is basically a good morning with your hands raised. All of the PAX faced Zoo to pay homage to what he’s accomplishing on the ISI pull-up challenge.

    The Thang

    We all grabbed an extra heavy cinder block from the Grundymobile and proceeded to line up in the middle lane of the top of parking garage.

    This was the main event.

    The concept is simple. The objective for each individual was to complete 100 reps of a certain exercise per round. Once someone finished their 100 reps, they would end that round and the rest of the PAX would stop where they are.

    The catch is that in order to begin your reps for the round, you have to “Buy-In” by completing some other exercise. The second catch was that every two minutes YHC would call out “Buy-In” and the entire pax would have to complete those exercises again before they could continue with their reps.

    So you wold have to “buy-in” and use whatever remaining time you had left in your 2 minutes to get as many reps as possible before the next buy in. If you don’t give effort in the buy in phase, then you will be left with no time to complete any reps and it can become a brutal cycle!

    This was a lot of fun (At least for me who didn’t really perform the running portions of any of the Buy-Ins)

    Round 1:
    Objective: Complete 100 reps of bent-over rows with the Cinder Block
    Buy In: 5 burpees and carry cinder block across the parking garage to the other side.

    Round 2:
    Objective: Complete 100 squats with the Cinder Block
    Buy In: 15 Merkins and run to the other end of the parking garage and back.

    Quick break and did a Mary of spelling out the alphabet with your legs
    (Jose ‘NOW I know my ABC’s. I’m a math guy so it’s good to finally learn that.’)

    Round 3:
    Objective: Complete 100 kettle bell swings
    Buy In: ~20 yard bear crawl and back

    Last round: 1 minute round before buy in
    Objective: 200 reps of cinderblock bench press
    Buy-In: 10 Russian Twists (1 per side)

    We put away the blocks and everything is good with the world again. We circled up, counted off, and Waterpik prayed us out.

    It’s an honor gentleman!

  • Pull ups? Oh yeah, pull ups!

    It had been a while since I had done a beatdown involving pull ups. The more I thought about it I had not done a pull up since the Murph Memorial Day Beatdown. And prior to that it had been since the Covid shutdowns began. So I really felt like doing some pull ups. Well it just so happened I was the Q. So guess what exercise I included today?

    Warm up

    Mosey over to the parking lot adjacent to the track and circle up.

    • SSH x 20 IC
    • Windmills x 10 IC
    • Grass grabbers x 15 IC
    • Arm circle x 10 Fwd/rev each IC
    • Self love x 15 IC
    • Hillbillies x 15 IC
    • Mountain climbers x 20 IC

    Next up we performed an Indian Run down the street to the foundry. Sweep the 6. Leave no man behind.

    Tha Thang:

    It’s Tabata time! I wanted to incorporate a beatdown that addressed all major muscle groups. With a little help from some Youtube workouts I found 10 exercises I wanted to complete. 25/10 Tabata timer was set for 5 stations.

    Round 1:

    • Pull ups
    • Dips
    • Rotational merkins
    • Bulgarian split squat
    • Hamstring RDL

    Rinse and repeat

    Round 2:

    • Human pullovers
    • Inverted chin curl
    • Long leg bridge
    • Derkins
    • W’s

    Rinse and repeat

    Mosey back to the virtual flag. Sweep the 6. Plank for over 1 minute until 6:15.

    Countoff, name-o-rama, annoucements, intentions, physically distanced COT.

  • Kicking Balls and Hauling Rocks

    BooBoo requested YHC to Q an upcoming Uptowner, so YHC checked the Q sheet only to discover that no one was scheduled to Q the View today. YHC took it upon himself to take the responsibility and lead our brother in a quality beatdown at the View to strengthen us for greater endurance for the Lord.

    Warm-Up

    Imperial Walkers – 20

    Plank Jacks – 20

    Grass grabbers – 20

    Shoulder taps – 20

    Smurf Jacks – 15

    YHC threw a frisbee across the field while encouraging all to remember where it landed. YHC did not remember where it landed.

    The Thang

    Dips – the Pax moseyed to the top of the levee at the end of the concrete wall for some dips. Since there is a lack of space on the wall, the Pax split into two groups. Group one would do 20 dips while the other did 10 burpees, switch. 20 more dips, while the other did 20 merkins, switch.

    Rarajipari – time to bring YHC’s favorite game to the View. The Pax kept the same two groups and each was tasked with kicking their softball to the end of the bridge and back. The first team to land their softball on the frisbee which YHC threw earlier in the beatdown wins. No thanks to YHC, his team with War Eagle and Papa Smurf cruised to a victory even though YHC ran about 100 yards past the frisbee while searching for it.

    The Motivator – YHC led the Pax in the Birmingham Motivator. Not sure how to explain it, but it feels like you do 1,000 side straddle hops by the time the exercise is over.

    Futility – the ultimate in F3 futility. Carry 5 large rocks from the lake shore to the top of levee. one. rock. at. a. time. Once all the Pax has each built their pile of 5 rocks, carry all 5 rocks back to the lack shore. one. rock. at. a time.

    Rocking to the End – Curls with a rock 20 count, Shoulder press with a rock 10 count

    Closing

    Count-Off, Name-O-Rama, No Announcements, Prayer

    Thanks for the opportunity to lead one again,

    Rev Sox

  • Gladiators of the Gloom

    7 Pax gathered at the Coliseum in the gloom of a full moon to greet the sunrise with a beatdown.

    WarmORama

    SSH, Windmills, Al Gores, Bobby Hurleys, Arm Circles, Neck Rolls and Hairy Rockettes

    The Thang

    • Welsh Dragons – Plank / 4 step Bear Crawl / 1 Merkin; Repeat with 2 Merkins then 3 Merkins …to 10 merkins
    • Quadraphillia – forward down the hill then backwards up over and over for 5 minutes
    • Plank Jacks 25/4 count
    • Werewolf – Downward Dog/Plank/ Upward Dog 15 reps
    • Deconstructed Burpees – Burpees – rep 1 with 10 Merkins at the plank position; then repeat reps 2-10 with decending 9,8…1 Merkins

    6 MOM

    • X Cross Sit up – 10 reps
    • WWII Hammers -10 reps
    • Dr. W’s – 10 Reps

    COT

    • Count Off
    • Name O Rama
    • Prayers for Big Easy’s adoption and Luke D’s MRI results

  • The 7 of Diamonds

    Conditions:  76 degrees.  Humidity 82%.  Wind 4mph form NNW

    Caloric Burn – 520

    Warm-up

    SSH x 31; IW x 25; Don Quioxtes x 15; LSS x 20; Bat Wings (Forward AC x 22; Backerds AC x 22; Seal Claps x 22; OH Claps x 22; Moroccan NCs x 47)

    The Thang

    7 of Diamonds – 7 trips around the bases….Nolan Ryans between each trip. 

    • Round 1 – 7 8CBBS at each base
    • Round 2 – 14 Merkins at each base
    • Round 3 – 21 Monkey-Humpers at each base
    • Round 4 – 28 LBCs at each base
    • Round 5 – 21 Monkey-Humpers at each base
    • Round 6 – 14 Merkins at each base
    • Round 7 – 7 8CBBs at each base

    Finished with a Nod to the three teams that retired Nolan Ryan’s Jersey

    • Texas Rangers – Ranger Merkins x 15
    • California Angels aka Los Angeles Angels of Anaheim aka Los Angeles Angels – Australian Snow Angels x 10
    • Houston Astros – Jack Ass(tro) – 1:2 ratio of Squats to Bonnie Blairs…we went to 6 squats 12 Bonnie Blairs when time was called

    NMM

    • Vagabond is seeing the benefits to the Bat Wings.  He attributes them to several benefits in his life.  His shoulders feel better, he’s sleeping better, he’s lost weight, his love life has improved, he’s paying lower taxes….
    • Fun facts about Nolan Ryan….he was pretty much the most unhittable pitcher ever.  One of 5 hall of famers with more strikeouts than innings pitched.  Most strikeouts ever – 5714 which is 839 more than Randy Johnson, who is second on the list.  Lowest batting average allowed in a career – .204.  7 no hitters, 12 1-hitters, 18 2-hitters, and 31 3-hitters – all the most in history.
    • He was also the wildest pitcher to have such a long career.  Most walks in history and it isn’t close.  2795 career walks, which is 962 more than Steve Carlton in 2nd place  This means he had 50% more walks than anyone in baseball history.  Robin Ventura was one of 158 batters that he hit.  And he threw 277 wild pitches, which is a major league record. 
    • Nolan Ryan went all out.  He lived the go big or go home motto and it led to a career full of both success and failure.