F3 New Orleans

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  • “Oh Wacker Sir Wacker where art thy Wacker!”

    Well, 6 PAX circled in anticipation of the Wacker’s arrival. As the clock ⏰ struck 0515 site Q present took charge of the helm. Brief warmup all IC 15 Toe touches, Grass grabber, Windmills, Scorpion kicks, reverse dying cockroach (actually Superman or something of similar comparison), Torso twist, Cherry pickers and 15 OYO squats.

    Started our Mosey with Zoolander asking about intervals and with no plan of a repeat from the week before YHC started thinking of Steve and his days previous ascend at the Courthouse. So Q decided the PAX would complete exercises at each passing of Monroe/Massena. Anticipating 4 rounds YHC and the PAX could only pull off 3 rounds.

    R1 15 of each Merkins, Big boy sit-ups, jump squats, R2 20 R/R, R3 25 R/R. With time running short PAX arrived back 3 min late for a quick count, COT with Speedy who graciously prayed us out..

    👊🏼👍🏼✌🏼 Till the next Gloom

  • Raise the Floor Not The Ceiling

    …Daily practice raises the floor allowing for incremental gains. With daily practice bad days become less so and it has added benefit of raising the ceiling as well. It will keep you on a path of forward progress and builds a strong foundation so when you fall the floor is not that far.

    Warm Up

    SSH x18
    Hillbillies x 14
    Grass grabbers x 12
    Toe touches x 12
    One leg stretch – 30sec x 4
    Self love
    Arm rotations x 10 (reverse)
    Shake wrists and feet

    Heart rate:
    Burpee – 10 Peter Parker – 2 merkens up x 10

    Exercise / F3 Relay
    Break into pax of 3
    Set up 2 stations, 1st at 0 meters / 2nd at 200 meters
    Station 1 / Exercise 1 – 400 Cumulative Merkins
    Station 2 / Exercise 1 – 400 Cumulative Lungs
    Station 1 / Exercise 2 – 400 American Hammers
    Station 2 / Exercise 2 – 400 J-Lo’s
    Pax rotate one person at each station one person running between to relieve.

    2nd Q in the books thanks for all the support!

  • Burpee Crowd Pleaser

    Ok ok, last week got away from me. But, here is the backblast nonetheless.

    11 men met out on a beautiful morning in at the Gipper.

    COP #1: Warm up (All IC X 20)

    SSH, IW, Hillbillies, Arm Circles (x10), Jlo’s, Grass Grabbers, Toe Touches.

    Mosey to the Justice center parking lot for the first crowd pleaser:

    COP #2: Merkin Variation Ladder

    10 regular merks, 10 wide arm merks, 10 diamond merks

    9 regular merks, 9 wide arm marks, 9 diamond merks

    and so on…. we got down to 5 and YHC asked the pax if they wanted to stop and the only voice he heard was from Einstein (Respect Respect) “Lets finish!”

    and finish we did..

    Moseyed to the 2nd deck of the parking garage for the main event crowd pleaser.

    The Thang:

    The instructions were so simple. 4 exercises, 5 rounds.

    Reps were: 50,40,30,20,10

    Exercises were: Burpees, Squats, Merkins, Big Boi Sit Ups

    Complete 50 reps of each exercise, run up the ramp to the other side of the garage, down the stairs and back and then begin the next round of 40 reps each…. etc.

    most of the pax completed 2 rounds while a few over achievers (Steve, Turbo, Zoo) got halfway through round 3.

    YHC will be back and we WILL finish!!

    Mosey back to the flag.

    Thanks for letting me lead, as always.

    Cowbell

  • It was in the cards

    YHC was amazed as the circle kept growing larger and larger this past Saturday as we gathered for what may have been a modern record 31 PAX at the mothership (hopefully soon to be broken).

    The youth movement continued, as we welcomed back Sparky who was joined by his 2.0, an FNG.

    PAX warmup included SSHs (Cadence of 20), Cherry Pickers (20), Imperial Walkers (20), Seal Jacks (20), Arm Circles, and High Knees (20).

    After YHC confirmed he did indeed know East from West (thanks Pik!), PAX moseyed to Rip’s for 8 minutes of alternating rounds 20 Calf Raises and 20 Rocky Balboas, with a trip up and down Rips’ steps sandwiched in between.

    Moving over to the general vicinity of Noah’s Ark, PAX completed what YHC hopes will become his calling “card”: the deck of death! Breaking up into 4 groups, lady luck brought forth the following, depending on suit:

    Pod1: Merkins, Suicide Squats, Six-inch drill, Donkey Kicks

    Pod 2: Burpees, Cooperhead Squats, Crunchy Frogs, Plank Jacks

    Pod 3: Peter Parkers, Sister Mary Catherines, Gas Pumps, Shoulder Taps

    Pod 4: Freak Nastys, Box Jumps, ‘Derkins, Flutter Kicks

    A couple wild cards were also thrown in for good measure, a quick mosey around the Ark, just to prove to Turbo that YHC LOVES running.

    T claps to those who led cadence in each of the groups, especially the 2.0s that have stepped up to keep the older generation motivated.

    Following a quick mosey back to base, PAX wrapped up with a COT and Name-O-Rama, including welcome to SparkPlug. YHC wrapped things up praying us out.

    Another thank you goes out to everyone coming out to sweat (maybe not as badly as me) and enjoy the fellowship. You all push me harder than I thought possible.

  • Swole Fest IV

    Mondays at City Park Children’s Museum have become cinder block work-outs with minimal to no running. 8 strong. 35# cinder blocks. Disclaimer. Short mosey, and off we go.

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

    The Thang 1

    Flora 1-2-3, aka Blockora 1-2-3, aka Dora with blocks 1-2-3. High Rise introduced this last week during Swole Fest 3, and it was so much fun I brought it back for another round. All Pax partner up with blocks. 100 Merkins: P1 does Merkins with each hand on a block, P2 does squats, flapjack after 20 Merkins. 200 Power Cleans: P1 does Power Cleans with block, P2 does side lunges, flapjack after 20 Power Cleans. This one was quite tiring. 300 LBC’s: P1 does LBC’s with block on chest, P2 does block hops, flapjack after 30 LBC’s.

    The Thang 2

    Block-o-round. Each Pax stood 15 feet apart with block. Exercises with blocks x 20 in cadence, then animal crawl counterclockwise to the next block for the next exercise. Curls, Right leg lunges, Rows, Left leg lunges, Dips, Block raises, Curls, Bus-drivers.

    We ended with 8-count cinnamon twist crunch, explained and led by Belloq. Very nice exercise!

    COT: count-off, name-o-rama, intentions, and a prayer. We plan to continue Swole Fest for most of the summer, Mondays at City Park. Please come and join us. Thanks for letting me lead.

    Walleye

  • Chest, Legs,Core – Who Could Ask for More

    The rain was everywhere and nowhere, and much to Steve’s chagrin, we were covered at the Marsh, soon to be soaked only by our own sweat.

    THANG

    No warm-o-rama, no mary – just TABATA! Many thanks to Waterpik for the speaker which allowed us all to hear the random background tunes that were the soundtrack to an otherwise (typically?) quiet Marsh beatdown.

    Q followed a simple formula for exercise selection:chest, legs, core. Each cycle consisted of 4 30 second sets with a 10 second rest in between and a 30 second rest between each cycle.

    Merkins

    Squats

    LBCs

    Reach Merkins (reach out after each merkin, alternating arms)

    Slow Squats

    Flutter Kicks

    Diamond Merkins

    Jump Squats

    100s

    Dive Bomber Merkins

    Lunges

    E2K (alternating sides each set)

    Raise-Your-Hand Merkins (side plank w/arm up alternate sides each rep)

    Side Lunges

    Gas Pumps

    Due to YHC’s incredible math skills, there were 10 more exercises planned that the PAX weren’t able to get to on account of respecting the time!(lots of disappointed faces)

    Clerkins (clap merkin)

    Al Gore

    Putins

    Slow Merkin

    Monkey Humpers

    Leg Raises

    Derkins

    Calf Raises

    Heel Pulses

    Pull Ups

    There’s always next time, guys!

    COT

    Count/name/with a special intention from Akbar, Bird prayed us out

    Thank you for following the lead of a stranger at the marsh!

  • Dad’s Day Renaissance 2020-06-21

    Hot, humid morning out at the Renaissance with six PAX: Hokie Pokie, Belloq, Heisenberg, Vagabond, Ozark (FBG), Catfish (Q).

    Warmed up in front of the museum with Abe Vigoda, Grass Grabbers, and SSH. Added some imperial squat walkers. Moved to faces for Peter Parkers, Plank Jacks, and Parker Peters. Back to feet for 3 ring of fire rounds holding the Al Gore position and doing bonnie blairs (2 is one)

    Set up an OYO exercise: hop up steps. 5 burpees, then back down for 10 hand-release merkins. Did this 3x, then did a lap around the museum. Did V-ups waiting for the six.

    Gathered up around the fountain for dips, step ups (both legs), Derkins, Bulgarian Split Squats (both legs), and Irkins.

    Moseyed to back of museum for 7 rounds of Sunday Mornings (people’s chair +10 overhead presses/claps, 5 donkey kicks, 1 balls-to-wall press).

    Back to flags zone. Freddie Mercuries, Flutter Kicks, and burpees to finish out.

    COT, names the new FNG (Ozark), then off to PJ’s for coffeeteria.

    Happy Father’s Day!

  • 2 Mile Time Trial #1 @The Stomp

    Another 610 Stomp in the books.  According to some quick calculations this makes the 251st consecutive-ish Tuesday that some form of F3 PAX has posted for a running workout in that spot.  T-claps to all for keeping The Stomp going strong!

    Thirteen men showed up, 10 looking to run and 3 looking to branch off for a low impact beatdown.  Good to see a few faces not normally seen at The Stomp….good to see Da Parish sporting and pushing the spiffy new F3 Patch hat…good to see Belloq getting in his usual pre-thing run….good to see Shorty in the gloom for his monthly F3 appearance.  This week we opted to mix it up the running a bit by centering the workout around a timed 2 mile run/race in lieu of the NOTC 2 Mile Summer Series races that have been a no go so far this year.  Lots of us enjoy those, and enjoy striving for faster times, racing against ourselves, and perhaps racing against each other.  

    Started off with a warmup mosey to the Festival Grounds track near The Foundry.  Next a quick COP with IP, WM, and PP to make sure everyone was good and loose.  Then on to the track for 2+ loops, giving it AYG, stopping when at 2 miles.  T-claps to Mahatma for stomping on the pedal…that dude is a beast! 

    The PAX finished with the following times:
    Bongo 15:52, Mahatma 14:36, Colonel Mustard 15:02, Belloq 16:15, Shorty 15:34, High Rise 17:12, Tool 16:58, Da Parish 18:28, Snooze 18:00, Sheetrock ??

    From here we moseyed the scenic route around the Big Lake to the front of NOMA when we reconvened for an Indian Run back to base, and made sure the entire PAX stayed together…no man left behind.  High Rise capped things off by demonstrating proper form for a minute of hip flexor stretching.  
    Although we didn’t get in quite the distance of typical Stomp, it seemed to be a good mix of easy, conversational running along with a chance to go full throttle and focus on speed.  We’ll do it again, once in July and August.    

    T-claps to the banged up PAX for still posting and getting in a beatdown.  

    T-claps to Mahatma and Colonel Mustard for representing the Marine Corps well with the top two times.  

    T-claps to Snooze who has become a regular the past few weeks.  

    T-claps to all ten PAX who seemed to all push hard on the two mile run.

    COT to cap things off.  

    Tool

  • You Don’t Know Jack Squat

    The accountability of F3 is real, especially when Q’ing. After only getting a few hours of sleep, I reeaaaaally wanted to stay in bed this morning… But I thought of Seaman’s disappointment if I didn’t make him do 50+ burpees. So I powdered up and met 8 Pax for the early morning version of WPM.

    Disclaimer.

    Warm Up:

    The Thang:

    • Dora 1-2-3
      • Starting Point: bottom of Mountain
      • Turn-Around-Point: top of 1st ramp
        • Burpees x 100
        • Russian Twists x 200
        • Squats x 300
    • Jack Squat (like Jack Webb, but with squats!)
      • Round of 6, 8, 10, 8, 6 Merkins, each followed by double the squats
    • Mary
      • Dying Cockroach x 25
      • Leg Raises x 20
      • Flutter Kicks x 20
    • Benches
      • Box Jumps x 10
      • Dips x 20
      • Box Jumps x 10
      • Dips x 15
    • Mosey back to flag for a Plank Variety to finish

    Closing:

    • Name-O-Rama
    • Announcements
      • Q-Source
      • Juneteenth running event tonight
    • Intentions
      • Call to action: F3 is open to ALL men. Let us be intentional about creating a group that more accurately reflects our New Orleans community.