F3 New Orleans

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  • Bringing the Thunder

    13 PAX braved the feels like temp of 93 degrees and the threat of storms this morning at the Birdcage. We were lucky to avoid the torrential downpours that immediately followed our COT, and I thoroughly kicked my own ass during this beatdown. Hats off to my fellow F3 brothers who pushed me to the brink today.

    The Warmup…Short Mosey to an Open Field (not the best idea surrounded by lightning, but what the heck), SSH X 20, Windmill X 10, Imperial Walkers X 20, Grassgrabbers X 10, Imperial Walkers X 20, Mountain Climbers X 20, Peter Parkers X 20.

    Short socially distanced mosey to the Zoo parking lot where we began a routine of Some Merkins, Core, Legs, Run around the parking lot…Repeat

    1. Merkins X 11 IC, LBC X 20 IC, Squats X 20 OYO, Run a lap
    2. Merkins X 12 IC, Dying Cockroach X 20 IC, Bonnie Blair X 20 OYO, Run a lap
    3. Merkins X 13 IC, Real Freddie Mercury X 20 IC, Imp Walker Squat X 20 OYO, Run
    4. Merkins X 14 IC, Flutterkicks X 20 IC, Side Lunge (10 each side) X 20 OYO, Run.

    The original plan was to repeat this with some variation on rep count, but the ominous skies provoked a Mosey back near the shelter. It was there, in honor of the conditions that we summoned Captain Thor.

    • The Captain Thor: Exercise OYO, but start as a group at the beginning of each round.
    • 1 Big Boy Sit Up, 4 American Hammer (2 is 1), 5 Merkins,
    • 2 BBSU, 8 AH, 5 Merkins
    • 3 BBSU, 12 AH, 5 Merks
    • 4, 16, 5
    • 5, 20, 5
    • 6, 24, 5
    • 7, 28, 5
    • 8, 32, 5

    With a little over 5 minutes left I called on some old fashioned burpees.

    • As many Burpees as you can in 30 seconds, followed by 1 minute of rest X 2
    • As many Burpees as you can in 20 seconds, followed by 1 minute of rest X 2

    Back to the flag, 30 seconds of plank until time. Count o Rama, Name o Rama, Soc Dist BOM and COT.

    Thanks again for providing me the opportunity to lead. I swear every Q I’ve had I end up doing more than I bargained for, and more than I thought myself capable of. I guess that’s the thing about Leading…you dig into yourself in a way that you didn’t think possible. So, it should stand to reason that stepping up to lead in our community (no matter how small) will afford us the same opportunity…finding out just how much you have inside of you, and realizing there’s a lot more than meets the eye. As we all reflect, discuss, and reflect some more about the current circumstances I just urge us to keep prepping ourselves by becoming the best version of ourselves everyday. The chance to rise to the occasion will present itself, and when it does…How will it find you?

    Thanks and see you in the gloom.

  • The Quick Killer

    After missing 2 Q’s last week (1 was excused), YHC was up to Q again and HAD to make it, tropical storm or not…

    Surprisingly, the rain had stopped after a full 24 hour downpour. There was no excuse now! YHC showed up 2 minutes late due to a downed tree covering Lamarque St. The Pax of 3 had already started a warm up.

    YHC jumped in and it went a little something like this…

    COP #1 – Warm up

    Hillbillies X 20, Good Mornings X 10, Mtn Climbers X 20, J-Lo’s X 10, Arm Circles X 12 (6F/6B)

    COP #2- The Thang -YHC had expected rain so planned a stationary workout under the covering on the basketball court.

    5 Rounds – 33 reps, 27 reps, 21 reps, 15 reps, 9 reps

    5 exercises – Merkins, Squats, Sister Mary Catherines, Burpees, Big Boi Sit ups

    Complete all 5 exercises, 33 reps each, move to round 2, 27 reps each, etc.

    The Pax was unusually quiet, @Bird tried to get a little small talk going but it was short-lived.

    COP #3 – Pull Up Circle

    Pax 1 completes 5 pull ups while rest of pax did an exercise

    3 rounds (plank, LBC, American Hammer)

    COP #4 – 6MOM (round robin) all x 20 IC

    Bird- Crunch Frog, Pixie Stix- Merkins, WaterPik- Freddie Mercury, YHC- Penguins

    COT – Announcements (July 15 – Gnarly Nutria!!)

    Thank you for letting me lead!

    Cowbell

  • All Aboard! Hahahaha – 1 Yr Anniversary

    At this time last year, I showed up to my first lakefront beatdown (thanks Russo), and almost didn’t come back. I was a gym rat, couldn’t run a mile, ate like crap, and hovered around 190. But I was intrigued by the companionship of the PAX that day, the leadership focus, how no man was left behind, and pressed on. I attended Saturdays through September, then cancelled my gym membership, and went all in averaging 4 days a week, including the scramble (thanks Shooter). Since then, I’ve lost 25 pounds, done CSAUPS and F2 events, and ran 80 miles last Feb during Run Ranger Run. My only regret is that I didn’t find this earlier.

    PAIN TRAIN

    26 posted (6 under 17) at the mothership Saturday to help celebrate YHC’s 1 year anniversary, and take a ride on the Pain Train. We traveled from the flag to the shaft, stopping at 8 pain stations along the way, accompanied by motivational tunes. *I understand that most songs could not be heard, songs are listed after each station

    Pre-Thang: 2 miler

    Warmorama:  Arm Circles, SSH, Torso Twist, Self-Love, Hillbillies x10 IC

    THANG:  All About the Benjamins – Everything equals 100 reps.

    • Exercise 1: 25 reps at the wall
    • Travel in various ways 55 feet to the flags
    • Exercise 2: 25 reps, run back to the wall Rinse and repeat
    • Total of 50 reps of each exercise
    • All exercises done OYO, plank for the six

    Pain Station’s 1 and 2

    1. Freak Nasty, Bear Crawl, Mountain Climbers
    2. Run, repeat
    3. Dirkins, Flying Nun (Lunge with arm circles), Twinkle Toes (Al Gore calf raises)
    4. Run, Repeat
    • It’s All About the Benjamin’s,  P.Diddy et all
    • C’Mon ‘N’ Ride it (The Train), Quad City DJ’s
    • Crazy Train, Ozzy Osbourne
    • Breathe, The Prodigy
    • Song 2, Blur

    Pain Station 3: Let the Good Times Roll

    Burpees on Good Times Roll, air presses in between.

    • Let the Good Times Roll, The Cars

    Pain Station’s 4 and 5:

    1. Bulgarian Split Squats, Army Crawl, Superman’s
    2. Run, repeat
    3. Stone Mountain, Crawl Bear, Renegade Row (1 arm plank, 1 arm row)
    4. Run, repeat
    • The Kill, Thirty Seconds to Mars
    • Firestarter, The Prodigy
    • Fly from the Inside, Shinedown

    Pain Station 6: The SSH Motivator

    IC 10 full SSH, Shoulder level, down and out, then hands at sides, then 9 each, then 8, etc. non-stop

    • ‘Till I Collapse, Eminem & Nate Dogg
    • Gonna Fly Now, Bill Conti (Rocky Theme Song)

    Seemed easy enough, but what ensued was a painful comedy of errors. YHC had a tough time conveying and keeping the order of positions, which kept us out of synch just a tad. To curious onlookers it must have looked like a bunch of birds trying to take flight.

    After a while it seemed it would never end, why was it taking so long, why do I feel like I’m about to collapse? I kept my gaze at Bushwacker (who brought us The Motivator), seeking some rescue by mental telepathy – but all I got was a big smile.

    Legend has it the Arnold Schwarzenegger and his buddies would go camping and do squats until they couldn’t stand any more. This was not to be our fate, we would persevere!

    Later in the day I sought advice from the engineering mind of Grover and he did not hold back. “You did it wrong dad: the positions were wrong and you did a double count instead of single.”

    Ah, all makes sense now. So we did 440 SSH instead of 220. Way to hang in there guys.

    Pain Station 7

    Merkins on New Day Rising, plank in between

    Pain Station 8: Mary IC

    1. 8 ct Peter Parker Merkins (Perkins) x10
    2. Crunchy Frogs x20
    3. LBC x50
    4. LMC x25

    Count, Name-o-rama, Welcome FNG Laces!

    COT: Prayers for the crazy world we are in, safety, and thanks for blessings.

    Coffeteria: Book and the Bean

    All said and done, including WU and Mary – 1096 reps, 100 yards of crawls, 100 yards of runs

    Thanks for a great year, friendships, pushing me beyond what I ever thought I could do, and the opportunity to lead.

    SYITG – Akbar

  • Dodging Cristobal

    Weather was holding off so six Pax departed after a quick disclaimer promptly at 0530.

    Found a dry patch at the edge of the park for warmup SSH; Imperial Walkers; Grass Grabbers and Arm Circles (For & Aft).

    Mosey to the zoo around flooded parking lot for a modified “short loop” DORA 1-2-3: Merks, Plank Jacks, Squats. Over to the fence for a few rounds of dips, step ups (L&R), decline merks. To another dry square in the parking lot for merkin ring-o-fire, a little MARY, and Al Gore ring-o-fire.

    Back to the circle with a few minutes to spare, closing out in the mud with some pickle pounding, and planking. Thanks for pushing as always.

  • Rarajipari at the Mountain

    Rarajipari is a running game played by the Tarahumara people of the Copper Canyons region in Chihuahua, Mexico. Two teams of four or more run and kick a baseball-sized ball. The goal is to win, and not step on the ball and bite it in the process. I was first introduced to Rarajipari by Yankee at Wolfpack Mountain, and Hawg at the Mothership. We decided to bring it back to City Park.

    7 men met at NOMA. Disclaimer given reminding of physical distancing. We ran a warm-up lap around NOMA.

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

    Next we moseyed to Wisner Mountain, stopping at several spots along the way. COP #1: LL step-ups x 15 IC, Dips x 15 IC, RL step-ups x 15 IC, Dips x 15 IC. COP #2: Peter-parker x 15 IC, Shoulder taps x 15 IC, Parker-peter x 15 IC, Merkins x 15 IC.

    Wisner Mountain. At the bottom: Incline merkins x 10 IC, Dips x 10 IC. Sprint to the top of the mountain. At the top: Decline merkins x 10 IC. Mosey to the bottom for round-robin Mary: Box cutters x 20 IC, Dying cockroach x 20 IC, V-ups x 20 IC, American Hammer x 20 IC, Hello dolly x 20 IC, Wife-pleasers x 20 IC, LBC’s x 20 IC.

    Rarajipari through City Park. After a disclaimer to be careful and not step on the ball or twist an ankle, YHC proceeded to step on the ball and almost bust my a$$. Luckily no one got hurt. We split into 2 teams, with Rarajipari back to NOMA. We took a short tour of City Park, running past Pan Am stadium, down Zachary Taylor drive, turning to go under the 610 underpass, pausing for calf-raises x 20 IC and monkey-jumpers x 20 IC, and continuing down Henry Thomas drive back to NOMA.

    COT: Count-off, name-o-rama, announcements, intentions, and a prayer. Thanks for allowing me to lead.

    Walleye

  • Gaze into my Cristobal (Renaissance 2020-07-06)

    Gaze into my Cristobal (Renaissance 2020-07-06)

    A lovely (albeit moist) morning out at the Renaissance with 7 human PAX and 1 canine PAX- Hokie Pokie, Belloq, Vagabond, Chips, Gideon, DJ Diver, Tool, and Catfish (Q).

    Started in front of the Museum with windmills, grass grabbers, and side-straddle hop. Moved to faces for Peter Parker Peters. Back to feet for Imperial Squat Walkers, then back down for Plank Jacks and Mountain Climbers to round out the warmup.

    Moved to the sidewalk for Route 66 with burpees, then to the fountain for step-up, derkins, step-ups again, then dips.

    Moseyed to the field to the tree line. Bear Crawled two tree lengths, did 5 burpees, then bear crawled back. Circled up for dying cockroaches, flutter kicks, and little baby twists. Did another bear crawl length (one tree this time), 5 burpees, and bear crawl back.

    Back of museum for 7 Sunday mornings. Back to flag zone for Jack Webbs to 7, then burpees to finish. COT, then coffeeteria @ PJs.

  • A change of pace at Tsunami

    The Tsunami AO is a running based workout, and for my second Tsunami Q of the week I wanted to change things up a bit. Partially inspired by Bad Moon’s speed workout of a few weeks ago, and partially inspired by my own desire today to feel a painful workout.

    Usual disclaimer and a .85 mile mosey to do some “dynamic” stretching…that was the first, albeit unplanned, moment of discomfort. Nevertheless we fumbled through some Frankenstein Walks-10 yards out and back, and Pretzel Walks-10 yards out and back. Add that to the .85 mile warm-up and we were ready to go.

    The intention was to complete each rep (a predetermined distance) at a an uncomfortable pace and hold it, about a 7/8 out of 10. I speak for all of us when I say I think we went out a bit hard at first. Credit to this group of runners, despite the Suck that swept over all of us…times stayed pretty consistent due to a great push by the PAX.

    The THANG

    .5 mile X 1, 3:00 rest

    .25 mile X 2, 2:00 rest after each rep

    200m X 2, 1:00 rest after each rep

    .5 mile X 1, 3:00 rest

    .25 mile, x 1 (we ran out of time and had to cut short), 2:00 rest

    200m X 2, walk/jog in between reps

    Back to the flag. Total miles logged 3.5(ish) with most of it done at an uncomfortable pace.

    I enjoyed the speed work, the rest and camaraderie in between reps, and the opportunity to lead a group of men through this workout today….thank you.

    One of the features of F3 that always resonates with me is our motivating call to action at the close of each beatdown. The prayer for strength to become “the best husband, father, son, friend, co-worker etc. so we may go out and better our community” has hit a little closer to home in recent days.

    Do the best with that which you have right in front of you at all times. As things present themselves, as opportunities come up…do all of it…to the best of your ability, with open eyes, open ears, and open hearts. Rinse and repeat. Our community needs us.

    See you in the gloom!

  • The New Foundry

    Please read Jadaveon’s backblast from 6/1/20. Follow with Shocker’s backblast from 6/1/20 (posted on 6/3/20). They will move you and motivate you to act.

    The New Foundry is temporarily the track at City Park on Roosevelt Mall. Come by and check it out. The water’s great. You’ll love it. Pull-ups will be returning soon (hopefully).

    7 Men and Man’s Best Friend arrived this morning in the rising humidity. For those that have never met him, DJ Diver is Gideon’s dog. He is one great dog. Loyal, obedient, always has Gideon’s back. He completed the entire workout and didn’t complain once. The usual disclaimer, recommending physical distancing, and off we go. Mosey to the track.

    Warm-up COP: SSH x 20 IC, IW x 20 IC, Peter Parkers x 20 IC, Windmills x 10 IC, Grass Grabbers x 10 IC, Arm circles 10 forward 10 backward, Mountain Climbers x 20 IC

    The Thang: 4 laps around the track. At the 200m mark: 25 merkins, 25 squats, 25 LBC’s. At the 400m mark: 25 Floyd Mayweathers, 25 lunges, 25 LBT’s. In total, 1 mile run with 100 of each exercise (merkins, squats, LBC’s, FM’s, lunges, LBT’s).

    Animals on Parade: 30 yard square: bear crawl, forward crab, bear crawl, backward crab for one loop.

    Rear Deltoid circuit, on your face: I’s, Y’s, T’s x 10 IC.

    Mary: Flutter kicks x 20 IC, Hello Dolly x 20 IC, Penguins x 20 IC, American Hammer x 10 IC, Crunchy Frog x 10 IC, J-Lo x 20 IC.

    Mosey back to flag for COT. Count off, name-o-rama, intentions, prayer. We reflected on Jadaveon’s plea to act. Living in silence in not good enough. Hopefully we can all have the strength and courage to do our part for equality. Thanks for letting me Q.

    Walleye

  • Facing “the Beast”

    5:30am
    Introduction & Disclaimer
    Short mosey to the field in front of the zoo.
    CoP:
    20 x ssh
    20 x merkins
    20 x mountain climbers
    20 x grass grabbers
    20 x squats
    the THANG:
    10 men lined up in lanes 6 feet apart to face,
    ”the Beast”.
    6 exercises (BLIMPS)
    6 sets
    6 reps
    Sprint 25 yards do 6 reps of 1st exercise.
    Sprint 25, 6 more reps.
    Sprint 25, 6 more reps.
    Turn around and repeat sprints & reps back to starting line.
    Repeat for the next five exercises.
    Leaders were rewarded with round robin Mary.
    Recover to the starting line for 6 – 75 yard sprints.
    More round robin Mary with celebrity sightings, like, Nolan Ryan, Freddy Mercury & J-Lo!
    Recover to the starting line to add a 7th exercise for good luck.
    6-8 count BB’s every 25 yards, down & back.
    Mosey back to the flag for,
    Count-o-Rama, Name-o-Rama and,
    CoT:
    Apologies for the delay in posting.
    This was my 2nd Q, and I found it much more challenging than the first.
    Physically, emotionally and spiritually.
    The events leading up to Monday morning triggered more emotions than I realized.
    Truth be told, I’ve been procrastinating writing this report because I’ve been afraid to express myself, and at a loss for words.
    But hiding in silence is not the answer.
    I’m married to an incredible woman and we are raising wonderful young girl.
    They are both black.
    Half of my family is black.
    I love them more than I can express.
    I’ve had some painful experiences witnessing racism while growing up, and as an adult, that hurt me to the core, and possibly caused me to shy away from being the best friend, father & husband I want to be.
    This opportunity to share some personal information is uncomfortable but I feel it is necessary.

    Black Lives Matter.

    This is not a political statement, or something that takes away from the fact that all lives matter, and most certainly those officers that justly uphold the law.
    It is a statement for the human race.
    Systemic & institutionalized racism is embedded like an ingrown toenail and creates more pain if we do not address it.
    So, I would like to address it, and find a positive way to take a stance and create change.
    How can our words & actions through F3 create change and take a stance against racism?
    I’ve been around since November and have seen us raise money and directly support our local community & the country as a whole.
    I’m willing to take the lead and create a challenge that might be similar to RRR or even a way to raise funds like FFF.
    I have some ideas of community organizations and or education programs that can directly benefit from our actions.
    I am open to suggestions and assistance, as this is a new endeavor for me.
    F3 is a free organization open to all men that are interested in fitness, fellowship & faith.
    I have faith in F3 that our actions can have a positive impact not only for our community, but the human race.
    With Respect.
    Jake Sauerbrey
    “Shocker”