F3 New Orleans

Blog

  • Kolaches & Kickbutts

    Kolaches & Kickbutts

    Warming up the engines involved the below:
    Side Straddle Hops (x20)
    High Knees (x10)
    Kickbutts (x10) For clarification, each person kicks one’s own butt, not someone else’s.
    Trunk Rotations (x10) each direction
    Imperial Squat Walkers (x12)
    After the engines were brought to the minimum rpm for beatdowns and the enthusiasm of NatureBoy’s counting was contained, the PAX then moseyed to the nearest hill. Coupons were carried and dropped off at the sundial for further use.
    The Thang consisted of the below:
    Burpback Mountain (see Exicon, only modification was runner runs 3 hills instead of 5)
    Moseyed to the Sundial
    Next came some Freaknasties (x10) and Incline Merkins (x10).
    Everyone then circled up in the Sundial. Everyone held Squat position while one person runs around the circle. When the runner returns to his position everyone then does 10 Calf-raises. This was repeated until everyone ran around the circle.
    Next came Decline Merkins (x10) and two sets of FreakNasties (x11 x8??); each set one leg was suspended in the air.
    Then a mosey (with coupons) to the Shovel Flag.
    Then came the American Hammers (x20) with some planking for a time afterward.
    Alphabets came next.
    Classic Jane Fondas (x30 each leg) finished it up.
    Lastly, came the Circle of Trust.
    Since this was the 2 year anniversary of F3 in Baton Rouge food, drink and merriment followed afterward. Kolaches, coffee, fruit and fellowship were enjoyed.

  • 2 Year Anniversary – Year of the Rat – Happy CNY!

    15 PAX joined YHC on a beautiful, calm Saturday. The temp was 48 degrees F, which was perfect weather for a beatdown. Today marked YHC’s 2 year anniversary of joining F3 and was also first day of Chinese New Year (Year of the Rat). YHC gave his standard disclaimer and ran to the great lawn for some warm-up exercises.

    The PAX did the following warm-up exercises in cadence:

    SSHs x 20

    Forward Arm Circles x 10

    Backward Arm Circles x 10

    Windmills x 10

    Imperial Walkers x 20

    Peter Parkers x 15

    MCs x 15

    Parker Peters x 15

    The PAX formed 2 lines in Indian Run formation and jogged from the great lawn to the track.

    At the track, the PAX circled up to do some Dirty McDeuce.

    First Set:

    Slow Merkins x 10 IC

    Squats x 20 IC

    Flutterkicks x 20 IC

    Then ran to the middle of the football field and back.

    Second Set:

    Shoulder Taps x 20 IC

    Lunges x 15 IC

    Hello Dolly x 15 IC

    Then ran to the middle of the football field and back.

    Third Set:

    Burpees x 10 OYO

    Jump Squats x 15 OYO

    LBC’s x 20 IC

    Then ran to the middle of the football field and back.

    The PAX formed 2 lines again in Indian Run formation and moseyed to the fountain in front of NOMA. Each PAX partnered up for Dora 1, 2, 3.

    DORA 1, 2, 3

    100 Step-ups – while one PAX was doing the step-ups, the other PAX was Rat Crawling (thanks to Popalock for reminding the Q to stick with the Year of the Rat theme) instead of Bear Crawling from the fountain to the 2nd set of the steps in front of NOMA and back.

    200 declined shoulder taps – while one PAX was doing the shoulder taps, the other PAX was lunge walking from the fountain to the 2nd set of steps in front of NOMA and back.

    300 LBCs – while one PAX was doing LBC’s, the other PAX was bunny hopping the same distance as above and back. Flap Jack until all exercises were completed.

    SPRINT

    Upon completion – Picked a different partner and went to the field next to NOMA. Each PAX lined up by the first tree.

    First Set:

    One PAX sprint to the 4th tree and did 5 hand-release merkins and sprint back and tagged his partner. Flap jack until each PAX did 3 rounds of the sprint.

    Second Set:

    One PAX sprint to the 4th tree and did 10 SSHs and sprint back. Flap jack until each PAX did 3 rounds of the sprint.

    The PAX then moseyed back to the flag. Everyone ended the day with a 2 min plank (1 minute in high plank and the final minute in low plank).

    COT. I am very grateful to be able to workout with the PAX on a regular basis. I never take it for granted the fact that I am able to attend F3 workouts 2 years straight. I hope to do this for a very long time. SYITG.

    King Kong

  • Circuit City

    A trio of PAX posted this Saturday at The Muscleship in an effort to ensure our chests stick out past our guts.

    Warmup in front of NOMA: IWx20, WMx10, ACx20, LSSx20, IPSWx10, then Lunge Walk approx 30 yards towards the lake where we planked for 1 min along the shoreline.

    Moseyed to The Foundry for a series of circuits, with emphasis on improving our pull-ups. Having a cozy PAX of three allowed us to quickly map out the stations and rotate through.

    Circuit #1: Pull Ups, Side Lunge, BB Sit Ups x20 (timer). Rinse and repeat.

    Low Plank 1 minute

    Circuit #2: Body Rows, Step Ups, Box Cutters x20 (timer). Rinse and repeat.

    Low Plank 1 minute

    Circuit #3: Let the arms recharge with some round robin Mary…Gas Pumpsx20, LBCx20, Freddie Mercs x20

    Circuit #4: Parter Assist pull-ups x10 while third PAX hold people’s chair. Rinse and repeat with pull-ups x6, then pull-ups OYO x4….t-claps to Kenner Bruh for grinding through those last ones.

    Mosey back to the Big Lake shoreline for an all-so-serene waterfront view while we knocked out…

    Circuit #5: Inchworm Burpees/Merkins x10, x8, x6, x4, x2

    Circuit #6: The Triple B Suck, cousin to the original “Suck”…3 Min AMRAP of Big Boy Sit-ups x6, Box Cutter x6, Burpees x6, calling your count out after each round. We had enough time to do this twice.

    Capped things off with a few min of yoga stretching to include the “HVAC Special”.

    COT, BOM, followed by a fly-by of F3 ruckers. Good to see the boys out there prepping for another Go-Ruck…way to get after it!

    Coffeteria and some good F2 to boot. YHC enjoyed meeting Shocker and pushing each other through some of the circuits. Great start to a Sat.

    Tool

  • Its 40, not 400

    A few weeks ago, YHC saw a backblast referencing a “traditional Okwata workout” that involved the levee and some exercises. As the children’s game of telephone illustrates, as word gets passed from one PAX to another, sometimes the message gets tweaked as it gets passed along. And looking at the calendar, YHC realized it had been exactly 1 full year since some brave okwata souls (looking at you JV, FracSac, mmmBop and Surge) survived a freezing cold day for the last (and 6th) running of the 40. A whole new troupe of PAX has arrived since then and had never had the pleasure of listening to me babble aimlessly while running back and forth and back and forth over the levee. So – lets do it!

    Quick disclaimer (actually, upon reflection – I think I forgot the disclaimer), then off. Breadsticks, speaking on behalf of all of Lakeview, pleaded to steer clear of the grass and the ants. YHC, speaking on behalf of YHC, thought for a minute and led the PAX to the grass, ants and levee. (Fortunately – I think the ants were sleeping).

    Circle up for SSH, IW, and some stretching to get warmed up. Then explain the background and premise. Background – inspired by U2 “40” which YHC still claims is the best closing song for a concert ever. The PAX, led by Kuch, wondered who this “U2” was, and claim never to have heard such a song. Kids today. But – we’re going over the levee 40 times. 10 exercises, each in 4 sets – going over the levee between each set. 40 trips over the levee, 40 exercise sets.

    And the best part – YHC gets to throw in 40 Facts and Figures. And to clarify for Ya Mom’n’Dem: YHC does not vouch for the accuracy of any said facts and figures. All have been googled, and located on at least one website. So there’s that.

    Today’s 10 exercises:

    Irish Jackasses: Thanks, Screw Top, for a nice new addition! These really suck when combined with running over a levee. Maybe next time, ST ought to show up.

    Cross Fit Merkins: Or Clap merkins, for those (Shuffles) who thing Cross Fit is for sissies.

    Big Boy Situps: Jingle Vader notices that YHC was doing these in the downhill direction on the first set. Noted, and corrected.

    Bobby Hurleys (Or Squat Jumps for those who don’t know who Bobby Hurley is, which apparently is most of the LVCC)

    Low Country Crabs: If only Yankee ever made it to Okwata

    Shuffles, a 20 count por favor

    Box Cutters: YHC kept plenty of distance from Triple Shift. That’s a longer story for yet another day. Jingle Vader plays the role of Triple Shift (again) in critiquing the shape of YHC’s boxes.

    Imperial Squat Walker: PAX stage a revolt, so YHC caves and lowers the count from 10 IC to 5 IC (10 Squats) out of fear. Still plenty of squats to burn the calves

    Catalina Wine Mixers: Way out in front, YHC saw Holy Grove and Triple Shift absolutely killing it. YHC was happy to be able to stay in front of Shorty, though. Maybe if Shorty showed up a little more regularly.

    American Hammer: Shorty and Surge thankful to get one useful fact for the day, as we talked about Hulk Hogan vs Iron Sheik (HH was Bacchus 40)

    8 Count Body Builders: JV chooses this exercise to round out the day.

    Finish at 6:14. Sheetrock does his best SOGO impression and finds a pothole on the run back to the flag – but keeps his balance and lives to fight another day. 5 Burpees OYO

    Circle up at the end. RRR coming soon, find a team and get signed up. Run. Run. Run. Prayers offered – we remember all of those intentions then finish with Psalm 40 (the inspiration behind the inspiration)

    Thanks for letting me lead, and until the next 40!

  • 1 Year Anniversary

    My how time flies. I have been getting up to workout at 5:30 3-4 times a week for 1 whole year. It was a major lifestyle change and I could not be more appreciative for my boy YaMomAnEm getting me out here and off my lazy butt. 16 men joined me at The Foundry for what I hoped would be a fun filled and full body beatdown. Disclaimer was given and off we moseyed to the track.

    Warm Up:

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

    Thang #1:

    The previous night I, along with multiple members of F3, attended the Lakeview Civic Improvement Association meeting regarding all the crime that has been going on in the city. In honor of this we split into 2 lines and did a Prisoner Indian Run over to the cement cylinders outside of the Children’s Museum. Here is where we spread out to perform Butkus. 1 minute of step ups then a 30 second rest break. 2 rounds for each leg for a total of 4 rounds.

    Thang #2:

    Mosey over to The Foundry where we split up into 6 groups of 3 (there was 1 group of 2). 6 stations consisted of:

    • Burpees (the counter)
    • Jump the snake
    • Lunges
    • Mountain climbers
    • Dips
    • Monkey bars

    First round completed with 15 burpees. 1 minute rest break. Second round completed with 10 burpees. I opted to use the monkey bars as they were originally intended and each member of their group would swing across the bars back and forth until time was called. My apologies to everyone 6 ft and taller.

    Thang #3:

    Mosey back to the warm up spot at the track and sweep the 6. Just enough time to squeeze in The Gross. 12 reps of 12 exercises. Some IC. Some not. Follow the Q’s instructions (looking at you Rudy).

    • Low slow Squats
    • Jumps (don’t let heels touch ground)
    • R side lunges
    • L side lunges
    • Floyd Mayweathers
    • Carolina Dry Docks
    • Diamond merkins
    • Nolia Clap (overhead hand claps)
    • Flutter kicks
    • Hello Dollies
    • Box Cutters
    • Freddy Mercury’s

    Mosey back to the flag. May have been 1 minute over but we’ll survive. Count off, name-o-rama, announcements, intentions, and sweaty ball of man.

    My thanks again to all the men of F3 for continuing to push me both physically with each beatdown and mentally when trying to construct the beatdowns as Q. It’s been an honor and a pleasure and I can’t wait for the next year.

  • Good Morning Burpees In the Cold

    It’s been a little while since YHC Q’d the 610 Stomp, so it was time to bring back a crowd pleaser:  Good Morning Burpees!    

    14 Men stood ready to take on the challenge, including 1 FNG, courtesy of DaParish EH!

    The clock hit 0530, time to give a disclaimer, then:

    Simple Instructions:  Run the traditional route and say Good Morning to everyone you see (30 feet between groups).  If they say Good Morning back, only do 5 Burpees.  If they don’t say Good Morning….10 Burpees.  If anyone pesters for a “Good Morning” then 15 Burpees.

    YHC probably picked a bad morning for this, as there were few pedestrians out and about on such a cold day.  YHC and DaParish did not come across anyone until on the way back, which accounted for around 30 burpees.

    COT, Countoff, Name-o-rama, announcements, intentions, closed with a prayer to the Sky Q…

    Welcome Blowfish!  Now that’s a great name!

    SYITG

  • Double down or split the 8s?

    Maybe the Q should have thought this one out a little more.. Arrived to the Scramble with light numbers expected. However this Gloom would produce a first timer at the Scramble, welcome Goose! Lacking 2 regulars (Wacker and Cowbell) the PAX enjoyed a moderate pace beating the rain drops..

    warmup

    All IC10 Good mornings, Imperial Walkers, Torso twist, Scorpion kicks, Superman, High knees and Butt kicks..

    Moseyed our traditional route with a 9 min pace returning to the AO with some “Black Jack” planned..

    Well the PAX started in with Burpees and Jump Squats.. 1-20, 2-19, 3-18, etc. etc. etc.

    Hammer quickly multiplied the numbers and stated the PAX would have completed well over 200 reps of each. However, the time paused the PAX at the number 8 which if given in a game of “Black Jack” in pairs would prove to be a great split hand so presumably we will pickup this hand in the future..

    Appreciate the post men and thanks to Waterpik for closeout in prayer!!

    👍🏻👊🏻✌🏻 Till the next Gloom!!

  • Kotter Q

    YHC’s first Q in over a year was on a nice chilly morning. There was a good plan in place to keep the Pax warm. At 05:30 the disclaimer was given and off we went 26 strong.
    First a quick lap past the clubhouse and over to a nice patch of grass near the bandstand to get the juices flowing: Mountain Climber, Peter Parker, Plankjack, Parker Peter, Plank Walk all x 20 IC.

    Mosey to the bandstand for the Dirty McDeuce: complete 4 sets (arms,abs,legs IC x 15), then run a lap between each through the oaks and around the road approx. .25/ mile.
    Set 1: Merkin, Monkey Humper, Russian Twist. Set 2: Left Staggered Merkin, Squat, Real Freddie. Set 3: Right Staggered Merkin, Lunge, LBC. Set 4: Wide Merkin(Larry Craig), Low Slow Squat, Flutter Kick.

    Mosey to the shelter and pick a partner. One partner exercises and the other takes a lap through the oaks and around, then flapjack. Left Leg Step Ups, Dips,Right Leg Step Ups, Dips.

    Mosey back to the flag for a quick plank and then COT with shout-out by YHC.
    Great to be back in the groove with y’all! Looking forward to a healthy 2020.

    Good Times!

    As you may have noticed, there is no list of the Pax… Evidently my phone died while recording, a la JV. If you were there, you know who you are. Thanks for being in that number!

  • In Honor of a Legend

    In Honor of a Legend

    YHC arrived hoping no one else would arrive, so he could skip working out in the cold. As it turns out, 39 degrees and no wind are ideal weather conditions for F3. It’s too bad only 5 were out at Popeyes for this gloomy yet beautiful morning, but those five received a quality beatdown to start their day. The Freedom Hammer also enjoyed another good southshore workout.

    Warm-Up

    SSH – 27 (Derek Jeter played for the Yankees’ 27th World Championship Team)

    Imperial Walkers – 26 (Derek Jeter played for the Evil Empire’s 26th World Championship Team)

    Peter Parkers – 25 (Derek Jeter played for the New York Yankees’ 25th World Championship Team)

    Seal Jacks – 24 (Derek Jeter played for the Yankees’ 24th World Championship Team)

    Mountain Climbers – 23

    (Derek Jeter played for the Yankees’ 23rd World Championship Team)

    Elevens

    YHC planned to run elevens at the standard Popeyes location, alas it was chained off still due to the Christmas displays (come on Jefferson Parish Parks Dept!). Quick audible – elevens begin now at the nearest park benches with 1 decline merkin and run around to the far wall for 10 incline merkins. Add and subtract one rep each round, so the pax always hits 11 reps each round.

    Conquer the Hills

    Derek Jeter is the only player in MLB history with 3,000 hits, 250 home runs, 350 stolen bases, and 1,300 RBIs. In honor of the Captain, the pax will climb all the hills at the Popeyes and celebrate with burpees on the top.

    Run to the top of each hill and do 1 burpee on first hill, 2 burpees on second…and 10 lunge steps between each hill. There are 7 hills surrounding the concert stage.

    Global Warming

    It’s cold so circle up for some global warming. Hold Al Gore and the first pax member drops for 6 Catalina Wine Mixers, second pax member drops for his six once the first is done with 3. Two trips around the circle completes our global warming

    Mary

    LBCs – 20

    Wife Pleasers – 20

    Monkey Humpers – 15

    Hello Dolly – 20

    Penguins – 20

    Flutter kicks – 20

    Closing Time

    Count-off, Name-O-Rama, and the naming of our FNG. We welcomed Sam this morning to our F3 brotherhood and named our good Catholic brother Martin Luther. Prayers for SOGOs healing and for all of us to use our endurance and strength for the glory of God. -RevSox

  • Smoked Stack

    Conditions

    Mostly cloudy, 67 F, Feels like 68F, Humidity 100%, Wind 6 mph from SSE

    Warm-up

    Imperial Walkers x 30; Peter Parkers x 20; Windmills x 10; Moroccan Nightclub x 40 Hold it…. Forward Arm Circles x 10 Hold it…..Backerds Arm Circles x 10

    The Thang

    Bear Crawl to the 6th tree and hang a right, bear crawling to the cone (total of 100 yards or so).  Then recovery walk to the cone (down a level) and crab walk across (40ish yards), drop a level and side lunge left, drop a level and side lunge right, drop a level and crab walk backwards, drop a level and crawl bear back to the start. 

    Stack – use coupons for squats, shoulder presses and curls

    • 10 eight count body builders
    • 10 eight count body builders, 20 squats
    • 10 body builders, 20 squats, 30 shoulder presses
    • 10 body builders, 20 squats, 30 shoulder presses, 40 curls
    • 10 body builders, 20 squats, 30 shoulder presses, 40 curls, 50 dying cockroaches

    Unstack

    • 50 dying cockroaches, 40 curls, 30 shoulder presses, 20 squats, 10 body builders
    • 40 curls, 30 shoulder presses, 20 squats, 10 body builders
    • 30 shoulder presses, 20 squats 10 body builders
    • 20 squats, 10 merkins
    • 10 merkins

    NMM

    • The crowd seemed pleased with the Moroccan night clubs followed by the arm circles
    • I’ve never asked for as many count downs as I did today.  I had to have asked Tool and Kenner Brah to countdown from 20 or 10 at least 15 times.  I was toast.
    • Thanks to Tool for keeping the energy up and pushing us to get down the mountain.  We had to take the ski lift down by swapping the body builders for merkins.
    • Kenner Brah, never one to shy away from making things awkward at the end of a workout, came through again by quoting Ed Sheeran lyrics as we started the COT.
    • COT got much better from there.  I had a really neat experience where for some reason, I felt compelled to pray for a young man from our church who recently got a job at Acropolis on Feret.  I’m rooting for this kid that he will stick with this job and get some good life experience.  Not sure why I felt compelled to share this with the guys but as soon as I did, Kenner Brah asked me his name.  He knows the kid and will soon be in-laws with the woman that owns Acropolis and give this kid his opportunity.  I walked away knowing that God is very much in control of this situation.