F3 New Orleans

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  • Perfect Hot LA Morning

    Started off with some stretches, running, merkins, world war 1 sit ups, Ring of fire, and core exercises. Midway consisted of more running, Pull-Ups, burpees, and more core exercises. Ended the workout with Jane Fonda’s. Enjoyed the picture perfect dew this morning. Thanks all for coming out to sweat!

  • What is preparedness?

    Preparedness is the state of being ready for something to happen, especially for war or a disaster, or if you didn’t know that Hawgcycle signed you up to Q.

    I rolled in today about 6:15 am and saw some PAX members assembled in a corner of the great lawn (not sure why they didn’t meet at the usual place) and pleasantries were exchanged with all the HIMs and two (2) FNGs that Moana EHed. I happen to ask who was Q-ing the workout around 6:25 am, since I didn’t check the Q sheet, and received some strange looks. With surprise and disbelief, the men said that I was the Q. Huh!!! With five minutes left, I draw from all the experience that I have gained from F3 over the years and know that I can lead when called upon. Have you developed your preparedness? I know Bogey has!

    WARMUP

    Run around the great lawn and perform 30 SSH, 20 IW, 10 Burpees, 20 LSS, 20 MC, 20 Shoulder Taps, 20 Parker Peters and 10 Burpees all IC. Not sure the order.

    THE THANG

    DORA 1-2-3 – We line up on the east pathway and perform 100 Bonnie Blairs, 200 Merkins, and 300 Dying Cockroaches. Stopped when four teams completed the entire exercise

    Hand off to Bogey.

    11s on the Great Lawn. Superman to Boat (touch toes) and run to the middle and perform 5 jack webbs combinations everytime then run to far side and then perform one squat, forward kick with one leg, another squat, then forward kick with opposite leg. Repeat until time runs out.

    COUNTOFF, NAMERAMA, AND COT

    Thankful for allowing me to lead two (2) FNGs and F3 NOLA Pax to an impromptu beat down. T-Claps to Belloq (the encourager) for his kind words of wisdom in the COT and I closed it out with a prayer of thankfulness and petitioned for strength, wisdom, and leadership for my band of brothers.

  • (not) Cloudy with a Chance of Sweat

    (not) Cloudy with a Chance of Sweat

    Warm 0 rama

    (A heat advisory was around the corner. Did we need to warm up?) YES

    Mosey one time around park circle (about 1/4 mile)

    Side-straddle hops x20, Trunk rotations x6 in each direction (with Nature-boy distracto counting), Imperial Walkers

    The Thang

    Mosey to hill with coupons

    Black-jack with LBCs and Blockees (Six made it around 14 – 7, Blockees with the W).

    Recovered to the Sundial.

    Step-ups x15

    Irkens x10.

    Lunges in each direction along the outer brick circle.

    Duracell led ring-of-fire drills. This involved side-shuffles in each direction, touch the center (of the sundial), touch the outside, down on one’s six and front. Six did side-shuffles while instruction was given at random intervals. Energizer didn’t have a chance doing this.

    Recovered

    Moseyed to shovel flag for Marys.

    American hammer, Chilcut plank 1 min. Alphabets (no one pressed the Caps-Lock button, so case was decided by user)

    A suggestion was made about using the Greek alphabet. That was just Greek to me. And lastly, no coupon was left behind at the hill.

    Thanks MoneyCat for the assist of the picture.

  • Uptown Wins 2020 Gnarly Nutria!

    Nutria – An Animal You Will Be Seeing More Of

    Winners usually write history but, in this case, you’re going to have to hear it from a loser. The 2020 Gnarly Nutria was epic. Torrential rains, flooding streets, Uptown ringers and police park patrols all contributed to an outstanding event. So without further adieu, here are your 2020 results (confirmed by a team of Swiss accountants no less):

    Uptown-Winner with 828 points

    World-1st Loser with 517 points

    Northshore-2nd Loser with 463

    But hey, who’s kidding who, we’re all winners right?

    And individual results:

    1. LuluLemon (FNG), Uptown, 60 points
    2. In Time, NS, 59 points
    3. Ocho, Uptown, 58 points
    4. Cowbell, NS, 57 points
    5. Bieber, Uptown, 56 points
    6. I Love You Man, Uptown, 55 points
    7. Sphinxter, Uptown, 54 points
    8. Steve, NS, 53 points
    9. Nip Tuck, Uptown, 52 points
    10. Waterpik, NS, 51 points
    11. Catfish, World, 50 points
    12. Chaser (FNG), World, 49 points
    13. TankedUp!, NS, 48 points
    14. Tubs, World, 47 points
    15. El Wire, Uptown, 46 points
    16. Gump, Uptown, 45 points
    17. Bushwacker, NS, 44 points
    18. Mariah, Uptown, 43 points
    19. Three Way, Uptown, 42 points
    20. The Hammer, NS, 41 points
    21. Shorty, World, 40 points
    22. Quarterpipe, Uptown, 39 points
    23. Rev Sox, World, 38 points
    24. Right Cheek, World, 37 points
    25. Tua, World, 36 points
    26. Belloq, World, 35 points
    27. Tinkles, Uptown, 34 points
    28. JAX, World, 33 points
    29. Bones, Uptown, 32 points
    30. Roots, Uptown, 31 points
    31. Moana, Uptown, 30 points
    32. Fez, World, 29 points
    33. Grover, NS, 28 points
    34. Shooter, NS, 27 points
    35. Angie’s List, Uptown, 26 points
    36. Rev It, Uptown, 25 points
    37. Mick, NS, 24 points
    38. Bongo, World, 23 points
    39. Pop A Lock, Uptown, 22 points
    40. KI55, World, 21 points
    41. Tool, Uptown, 20 points
    42. STYX, World, 19 points
    43. Da Parish, World, 18 points
    44. Akbar, NS, 17 points
    45. Dry Socket (FNG), Uptown, 16 points
    46. Squeal, Uptown, 15 points
    47. Old Bay, Uptown, 14 points
    48. Vagabond, World, 13 points
    49. Hot Pants, Uptown, 12 points
    50. CHIPS, World, 11 points
    51. Pelican, NS, 10 points
    52. War Eagle, World, 9 points
    53. Quickbooks, World, 8 points
    54. Moby Dick, NS, 2 points
    55. Amnesia, NS, 1 point
    56. Baby Yoda, NS, 1 point
    57. Jingle Vader, Uptown, 1 point
    58. Kenner Brah, World, 1 point

    Ruckers: Baywatch, Boo-Boo, Fracsac, Gabrielle, Heisenberg, and Triple Shift

    Thanks to all the PAX who posted in the rain.

    Good luck and prayers to RY (and his surgeon Bones) for a successful procedure and speedy recovery.

    Hope to see you all on the Northshore in January for the Krazy Ivan!

  • Gnarly Nutria Prep

    6 men arrived at City Park for a little beat down on the morning of the Gnarly Nutria. The prep work for the Gnarly Nutria was not to run, save the legs, plain and simple. The usual disclaimer and off we go. We moseyed to the track for the Thang.

    Warm-up COP: SSH x 20 IC, Hill-billies x 20 IC, Windmills x 10 IC, Grass grabbers x 10 IC, Arm circles 10 forwards 10 backwards, MC x 20 IC.

    COP #1:

    Merkins x 20 IC, Shoulder taps x 20 IC, Low slow squats x 20 IC, Lunges x 20 IC, LBC’s x 20 IC, Left leg cross-over merkins x 10 IC, Flutter kicks x 20 IC, Right leg cross-over merkins x 10 IC, Side lunges x 20 IC, Crunchy frog x 10 IC

    Run One Lap

    COP #2:

    Plankorama x 15 IC (High plank, right arm, backwards, left arm, mission impossible), Superman I Y T’s x 15 IC, Hello dolly x 20 IC, Rosalita x 20 IC,  Bird Dogs x 20 IC

    Run One Lap

    COP #3:

    Merkins x 10 IC, Low slow squats x 10 IC, Left leg cross-over merkins x 10 IC, Lunges x 15 IC, Right leg cross-over merkins x 10 IC

    Then right into some Mary: LBCs x 20 IC, J-Lo x 20 IC, Reverse crunches x 20 IC, Dying cockroach x 20 IC, Russian twists x 20 IC, Freddie Mercury x 20 IC.

    Count-off, name-o-rama, announcements, intentions, and a prayer. See you at the GN. Thanks for letting me lead.

  • Whooped

    The View has a namesake for each day, with Wednesday being, you guessed it, Whoopie. YHC considered a Whoopie themed beat down, but just couldn’t come to terms with it. With the next best thing in mind, YHC intended to bring a good whoopin’. 4 eager Pax joined YHC for a group 5 strong on the humid shore of the Lake. A brief disclaimer, then on to it…

    Warmup

    SSH IC x 31 Abe Vigodas IC x 10 GG IC x 10 IW IC x 20 Low Slow Squats IC x 10 PP IC x 20 Shoulder Taps IC x 20 MC IC x 20 10 Burpees OYO

    COP 1

    Mosey to the bench and circle up for Ring of Fire. Hold Al Gore and each Pax completes 10 Monkey Humpers, next starting at 5 count. Rinse and Repeat x 3. Shake it off with SSH IC x 10

    Dirty Mac Duece

    YHC showed up early and set up some cones on both sides of the levee to make the course. Four rounds of 3 x 12 rep exercise with a lap up and over the levee and back. There were arms, legs and core on each. If you wanted to know more detail, you should have been there. It was awesome!

    COP 2

    Grab a rock and circle back up. All Pax hold the rock overhead while each Pax completes 10 curls, next starting at 5 count. Rinse and Repeat x 3. I think we did something else, but who knows. We were all sweaty.

    Triple Nickel

    5 Rounds of 5 exercise at the base of the levee and 5 exercises at the top of the levee. It’s a real blast, especially when you do burpees at the base and merkins at the top. Spoiler alert, we did that. Kimchi was impressed by this point.

    COP 3

    There were only a few minutes left, so Pax was instructed to grab their rocks. Papa Smurf was saddened at first, but overjoyed when he discovered we weren’t returning them yet. Circle Up and hold the rock in a squat position (Al Gore sort of). Each Pax does 10 rows, next starting at 5 count. Rinse and Repeat x 3.

    Return the rocks and mosey back to the VSF for the COT. Count off, Name-O-Rama, Announcements, Intentions, and closed with a prayer to the Sky Q.

    Thanks for posting with me today. It was a pleasure to lead.

    SYITG

  • Round Robin

    4 PAX gathered on another hot, humid, gloomy morning with a notable person missing, the Q. Could be part my fault, I did tell Cowbell I’d remind him Sunday – but he reassured me he had it on the calendar.

    We pressed on nonetheless, with a round robin working the full body.

    Warm Up: SSH, Arm Circles (front/back), good mornings, self love, windmills

    Round 1: Waterpik

    Short mosey to the playground for 3 sets of 5 pull ups & 10 Merkins, 1 set of calf raises X 10, then 3 sets of 10 hanging leg raises and 15 squats

    Round 2: Jose 10k

    4 corners. 15 Merkins, 20 Squats, 25 LBC’s on each corner with a run in between.

    It seemed like forever, and everyone kept asking what time it was except Pixie Stick. 5:39am, 20 minutes left

    Round 3: Akbar

    Continue with 4 corners. 10 Diamond Merkins, 15 Carolina Dry Docks, 20 Bobby Hurleys

    Mary: Clean up the park

    Announcements: Gnarly Nutria Wednesday, new workout @ top of the parking garage in Covington starts a week from Friday

    Count, name, prayer

  • Barbara Wawa at the lake fwont

    YHC received some good news this week, lab test showed the clots hindering my ability to push myself have been reduced, and the Doc said the best thing for me is to get out and move. Eager to join my F3 brothers, the Q at the View was claimed for a 60 minute beat down with 3 promises:

    1 - No long distance running
2 - The PAX will sweat
3 - The beat down would suck

    At 0630, nine eager PAX came together to push each other to be better. A brief disclaimer, then off to the warmup.

    SSH IC x 31
IW IC x 20
Abe Vigodas IC x 10
AC IC x 10 twice
Grass Grabbers IC x 10
PP IC x 20
MC IC x 20

    With the warmup complete, straight to deliver promise 2 and 3……with a little shock and awe!

    SSH IC x 5
10 Burpees OYO
5 SSH IC x 5
9 Burpees OYO
5 SSH IC x 5
..........
..........
5 SSH IC x 5
2 Burpees OYO
5 SSH IC x 5
10 Burpees OYO (‘cause we don’t do 1!!)

    Mosey to the bench about .25 miles away and grab a rock from the shores of the wide water. Regroup where some cones are set up near the levee. First up, Ring of Fire:

    Al Gore with a rock, then 10 curls one PAX at a time, next in line starting at 5.  Complete 2 rounds.

    Drop the rocks and head to the top of the levee where a deck of F3 cards awaits. Split the PAX into 2 teams, designate a team captain for each. With Hawgcycle and Mahatma facing off, YHC was the moderator. The Game: War! Team captains flip a card, highest card wins! Head down to the cones and do the exercise, then regroup on top of the levee. Reps were number on the card. Face cards added 10. Exercises included:

    400 meter sprint 
Squats with rocks
Monkey Humpers
Freddie Mercury 
Calf Raises with rocks
Backward lunges
Butt kicks
and lots more.....

    Two jokers came up, YHC got to call the exercise. Those two were:

    10 Burpees OYO
4 minutes of Quadraphilia (courtesy of Hawg)

    Finished with the 100 SSH IC card. I believe Hawgs team took the victory, but there were no losers today. It was a win win for the PAX! Mosey back to VSF for COT:

    Count off, name-o-Rama, announcements, intentions and closed with a prayer to the Sky Q.

    Thanks for posting with me and celebrating my full return to joining my F3 Brothers. A special thanks to all for keeping me in your prayers. I am blessed!!!

    SYITG

  • We’re All Stupid

    Last night, Kenner Bruh declared his intention to fart sac at 8:40pm, so the call went out for a replacement Q for the View. At 9:06pm, YHC volunteered to take the Q, because he had a stupid idea that he wanted to try at the View. As it turns out, the men of F3NOLA are stupid who like to do stupid things. With the promise of nothing more than an unknown stupid F3 workout, the largest number of men ever came out for a beatdown on July 8, 2020 as the View hit 11 participants for the first time. On to the stupid.

    The Warm-Up

    SSH – 20

    Imperial Walkers – 21

    Arm Circles – 20

    The AOC

    Last Wednesday there were 11 large piles of trash and refuse spread across the lake shore from the flag to the Treasure Chest Casino. The distance from pile one to pile 11 was 1.1 miles. YHC planned to use the trash piles as the markers for the longest circle of pain ever at the View. YHC calls it the AOC, a series of Al Gore, Global Warming inducing exercises performed next to the rising waters of Lake Pontchartrain. It’s Stupid.

    Do you know what else is stupid? Whoever cleaned up those trash piles along the lake shore is stupid. YHC crested the levee before dawn this morning and nearly fell down in tears as his precious garbage piles were gone! Never fear, adjustments must be made. Now there will be a round of Circle of Pain every 1/10 of a mile on our run from the flag to the Treasure Chest Casino with a new exercise at each stopping point.

    Circle up for 10 merkins as the other Pax hold Al Gore

    Run 1/10 of a mile

    Circle up for 10 Catalina Wine Mixers as the other Pax hold a plank

    Run 1/10 of a mile

    Circle up for 10 Hello Dollies as the other Pax hold Al Gore

    Rinse and Repeat until the Pax arrives in front of the Treasure Chest. The rest of the exercises: burpees, Wine mixer without the merkin, smurf-jacks, merkins again, American hammers, and Nola Ryans. Can’t remember other exercise YHC called out.

    Jack’s Elevens

    The Pax is now 1.1 miles from the flag, and we need to get back by 6:15. The trip back will be 11s. Stop every 1/10 of a mile and do ascending Jack LaLannes, 1 at stop one and 11 at the flag. The Pax safely arrived with all 11 members at 6:16am. YHC humbly asks for your mercy for going over by one minute.

    The End

    Count-Off, Name-O-Rama, Announcements, and Prayer

    Thank you men for doing stupid with me and for pushing each other to get better day by day. Remember to be in prayer for our sick and injured. We need these men back to push us and call us out if we have slacked off during their absence.

    Be strong and be kind today,

    Rev Sox