F3 New Orleans

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  • Whoa there little buddy…margaritas must wait!

    First sweaty bells of 2020, how many PAX would show to ring (bells) in the new year???  YHC was happy to see Pop-a-Lock locked and loaded to get his bells on when he pulled up.  Soon we were joined by Squeal and Jingle Vader.  Let’s get started!  Introduction and disclaimer, welcome to 2020 PAX oh wait is that Willie coming in hot???? More on that later.  Off we go.

    Stay in place and circle up for:

    Warm Up

    • Halos 10 Left then 10 Right
    • Windmills IC X15
    • Self-Love IC X20
    • Line Up on Soccer Field for Toy Soldiers until Q yells halt then Open Gates till Q yells halt and then Close Gates till Q yells halt.  Mosey back to bells.

    Circle Up for Iso and Combo Bell Exercises:

    • Lunge + Press IC X20 (Down/Up)
    • Rocy Balboas IC X20
    • Curl + Press + Tri-Extension
    • Rocky Balboas IC X15
    • Chest Press in Boat Position IC X20
    • Rocky Balboas IC 15
    • Skull Crushers in Boat Position IC X20
    • Rocky Balboas IC X15
    • Rows IC X20 L then R
    • Rocky Balboas IC X15
    • Switch KB Swings IC X20

    Mosey to bottom of hill for:

    11’s starting with Body Builders with Press then over the mountain alternating suitcase walk to Deadlift to Squat on other side.

    Mosey to Flag for…. Whoa there little Willie!  Bring that Bell back. Close that trunk.  We’re not done.  As Pop-a-Lock astutely noted, Willie you must wait for that margarita at Superior Grill for Saints pre-game.  We got one more thing to do!

    Circle up for Mary:

    • V-Sit Up with Russian Twist IC X10

    Now we are done!  Who Dat!  Oops too soon.

    Count-off, name-o-rama, announcements, intentions and prayer.

    Nice work King Kong for pulling a classic Gabby and showing up for Sweaty Coffee!

    Thanks for letting me lead!

  • Purple Haze 😈

    With the emotional pain 😢of the Saints last-play, crushing defeat at the hands of the all-to-familiar Minnesota Vikings, coupled with the immediate aftermath of Frankie C’s Hundo 👏🏻👊🏻YHC figured spirits would be subdued and the PAX of F3 Northshore might just Opt for an extra hour of sleep 😴 in the gloom. But, as Lee corso✏️ likes to say, “Not so fast, my friend.” YHC was delighted 🤩to greeted by Akbar and The Hammer upon arriving at the AO.

    YHC led the men through a brief warmup consisting of SSHs, arm circles, HK, and BKs.

    With the intent to provide the PAX (YHC wanted to gripe about the Saints game) a chance to vent about the saints game and to also recap the Hundo, a running beatdown (👎🏼Sean-#7 💪🏻was bruising 🏋️‍♀️Sunday) Full of FUMBLE 🏈chatter was on today’s gloomy 🌒menu.

    Start by moseying toward the lakefront 🌊, stopping 🚦at each intersection to do 10 reps of the following 6 exercises: merkins, smurf jacks, stars, squats, rower sit-ups, and plank jacks. The PAX took a circuitous route through Old Mandeville eventually Heading back to the marsh just in time for the closing 🔔.

    Count off, cot and thanks to the hammer for praying us out.

  • First Stomp of 2020

    First Stomp of 2020

    22 men came out in the darkened gloom to kick off 2020 with the 610 Stomp. No better way to start the year than a good run with your 22 best friends.

    The Thang

    YHC started with the basic disclaimer and gave the instructions for the morning run. Run out to the Wisner Bridge. Celebrate our run to the bridge with 10 celebration burpees. Run and back and forth over the bridge until the Q calls the time. Celebrate the end of the bridge runs with 10 more celebration burpees and run back to the flag.

    Important lesson learned this morning: Don’t follow Shuffles. Shuffles will go the long way. Shuffles can run faster than you, so take the short way to arrive at the same time as Shuffles.

    The Pax followed Shuffles the long way to the bridge and completed the 10 burpees at the base of the bridge. The pax proceeded to run back and forth over the 610 until YHC rounded everyone up to do 10 more burpees at 6:05. The pax ran back to the flag for the end.

    The Conclusion

    Count-off, Name-O-Rama, and one FNG. The Pax was off their game with name suggestions outside of Hawg who wanted to name the FNG something Canadian since the FNG was from Detroit. YHC went with Crazy Cat Guy. I hope he returns.

    Thank you for the opportunity to lead. May we all lead and push one another throughout 2020.

  • Circuit Pyramid – Lots of new guys and jackin’ off

    Jack of all trades
    10-20-30-20-10 – Burpees, V-ups, Merkins, Dips

    Left 2 minutes to spare, just enough time for 10 more burpees to reach 100!

    100 burpees-28
    Ry
    Wire
    Popalock
    Love you man
    Quarterpipe
    Bacchus
    Beiber
    Chiquita
    Peaches
    Jingle
    Landing strip
    Gspot
    3 way
    Peppa
    Willie
    King Kong
    Brush burn
    Fng Parker. — Pilsbury Parker.koerner@gmail.com
    Moist
    Shocker
    Fng – Marts. —- moana. Cmarts@gmail.com
    Falgoust fng – Bouche. Gatorcatcher@gmail.com
    Sandbar
    Brown bag
    Angie’s list
    Mariah
    Saban

  • Hawgcycle’s Running New Year’s Eve

    The Thang

    Run as far as you can in 22:30 and then turn around and come back. The goal was to try and run farther than you ever have at the Stomp. Some accomplished that. Shuffles, who doesn’t have a watch, ran to where he always does, the other side of the bridge, and turned around. A few saw the top of the bridge for the first time. Kuch garnered 18 achievements on Strava. YHC earned one.

    Another year in the books. Here’s to continued acceleration in 2020.

  • King Cake Conditioning

    “If you get da baby, you gotta Q the next workout”

    January 5th is day of little significance, at least in all places outside of South Louisiana. For those of us fortunate enough to live in and around The Big Easy, it’s the last day that we, at least the purists, will have to hold out to the temptation of scarfing down a piece of king cake…..that’s cause the following day is King’s Day, aka Epiphany, when it becomes kosher to enjoy that tasty treat unique to our hometown. Plus it’s “officially” the end of the Christmas season making way for all things Mardi Gras! That being said, YHC thought it would be fitting to have a king cake conditioning theme for this morning’s Renaissance workout, focusing on cardio and core, in an effort to make room for the doughy goodness that is sure to plaque kitchens and break rooms throughout the region. Here’s how the morning went…

    Catfish was first PAX to arrive…t-claps for running there! Dax came on his bike…t-claps for biking there! Hokey drove up, despite a lingering knee ailment…t-claps for still posting! YHC had no pre-workout recognition other than having a rough game plan for the morning. Started things off with a warmup COP consisting of IW, AV, Toys Soldiers, PP, Side Lunges, and SSH.

    Then on to the meat and potatoes, or dough and cinnamon…

    51 days in Mardi Gras season this year, so that was our number of the day. Plan called for a total of 51 Burpees, 51 Big Boy Sit Ups IC, 51 Shoulder Taps IC, 51 Gas Pumps IC, 51 Box Cutters IC….and running approx 5.1 kilometers (3.17 miles). We broke up the run in 3 legs, stopping 3 times for 17 reps of each exercise. The moseying brought us throughout the park, structured so that the PAX that needed modification could do so.

    Ended up behind the museum for 2 rounds of obligatory “Sunday Mornings”, just to keep things kosher.

    Good times, great F2, ended with a COT and BOM. Perfect attendance at coffeeteria for deep conversation solving many of the world’s problems.

    Not many better ways to start a Sunday.

    Tool

  • Records Were Meant To Be Broken

    While a few soldier Pax were recovering from Tanked Up’s overnight 100k Hundo, the rest of us got to work on a clear Breesy Saturday before the Saints stick it to the Vikings on Sunday.

    Pre-thang 2 miler with Turbo, Pik, Freon, Zoo, and FNG Paul.

    We warmed up with Imperial Walkers, Squats, Imperial Squat Walkers, Side Straddle Hops, Sleep Walker 123 (up to 5), and Merkins

    Mosey to Noah’s Ark where Freon took the Q / VQ, and led the beat down, which like Brees’ and Thomas’ records, was nothing short of spectacular. It went like this:

    3 Rounds:

    High Knees 60 50 40

    Mountain Climbers 30 40 46

    Straight Leg Sprints 50 40 30

    —Recovery Run around the Ark—

    Gorilla Crawls 16 20 26

    Jimmie Jumps 50 40 30

    Triple Bear 15 20 21

    Frog Burpees 25 20 15

    —Recovery Run around the Ark—

    For a total of 684 reps equivalent to the sum of Brees’ and Thomas’ record breaking stats (540 all time touchdowns + 144 receptions = 684)

    YHC resumed the Q for some work on the Lake Wall. Irkins, Box Jumps, Derkins, Freak Nasties, Burpee Box Jumps

    Indian Run back to the shovel flag where the Pax indulged QIC with a Kenpo Kooldown.

    Excellent work, Freon! YHC was not feeling creative for this beatdown and enlisted Freon last minute for some hurry-up offense. Not only did he Co-Q/VQ, but he EH’d Psycho and brought FNG Paul, now known as Jukebox.

    Psycho, having escaped the Bates Motel to support Freon, prayed us out.

    Thanks for following our lead men. SYITG.

  • A Walk In The Park

    Was it easy-No Would we do it again-Yes Why would a person subject themselves to such pain? We know the answer.

    First and foremost,the strength of our togetherness made the difference. 18 hours on the trace gives one much time to share our lives. To make one stronger when we felt weak. To know that you only die once but you can live everyday.

    The obstacles were there, rain-38 miles worth, cold-it gets you when you are wet, aches-pretty much the entire body below your waist.

    The Hammer set the pace cranking out a 8:45 pace for the first 10 miles. Hammer was clearly our psychological booster lifting us at the 40 mile mark. Sort of like reinforcements when you needed it most! As he approached , nothing looked better than smiling face as he ran toward us.

    Steve was our steady force! We all know Steve. Does not slow up, does not complain, keeps on truckin. To him, mile 64 was like mile 1! The only thing that beat Steve was his cell phone😬😬. It never died even when tracking our progress for 18 hours. No charge. All other phones quit 20 miles earlier.

    Bushwacker- it is no secret his legs endured the most pain in this adventure. I wondered how this man almost always finishes first during our lovely boot camp workouts. Let’s remember he is a guy that could be 6 feet under right now. If you ever wonder why he runs funny, blame it on his motor cycle and that crunching sound when two objects collide. Yet, with his rebuilt body, he is my six million dollar man. The fortitude was clearly visible for all to see.

    For me, I always wanted to be a Roman Centurian. Maybe now I can join their ranks.

    In closing, we want to thank our wives for supplying us several times in this adventure. And you guys, texting us to make sure we were ok. And finally our pre hundo buddies prepping us for the final show.

  • Burnin’ Bearpies (Muscleship 2020-01-04)

    Lovely slight chilly morning at the Muscleship with 7 PAX: Tool, Hokey Pokey, Green Screen, Sogo, Organ Grinder, Hobbs, and Catfish (Q).

    Statrted with Windmills, grass grabbers, hillbillies, and side straddle hop, then moved to the treeline for some burpees and bear crawls. The exercise was to bear crawl two tree lengths, then do 5 burpees, plank and wait for the six, then two round of ring of fire, then peter parkers. Rinse and repeat with 10 burpees, two rings of fire, then parker peters. Again with 15 burpees, two rings, and plank jacks. Again with 20 burpees, two rings, and mountain climbers.

    Then moved back to the starting line doing bear crawls (2 trees), crab walk (2 trees), duck walk (2 trees), and frog jump (2 trees). Planked and waited for the six and did some shoulder taps.

    On our sixes for some freddy mercuries, flutter kicks, and LBCs, with some catalina wine mixers thrown in to keep the upper body throbbing. Moved to the fountain for right leg stepups, derkins, left leg stepups, dips, monkey humpers, and imperial squat walkers.

    Moved to museum steps for some “hop laps”. Exercise was to hop up the steps, do 5 jump squats (Bobby Hurleys), hop back down to start point, then do 5 bonnie blairs (2 is 1). Rinse and repeat with 10, 15, then 20 counts for each exercise.

    On to the front of the museum for 8-count bodybuilders. Return to the circle point for Jack Webb, then COT.

    This was a great one, thanks to all who attended!

  • No More Hate!

    Ever since I was a little boy, I’ve dreamt of this day… For as long as I can remember, a group of sweaty guys with funny names have done nothing but tell me how much they hate me. But not today! Today marks the start of a new era.

    The new era began as you might expect… It was a dark, wet morning when 27 men trudged out to the entrance of Audubon Park. 25 came for the Beatdown. 2 came to do their homework, I think – they were wearing their book bags, so it only makes sense.

    After a quick disclaimer, we moseyed to the base of Wolf Pack Mountain…

    Warm Up

    • SSH x 25 (Apparently I was supposed to do 30. Some people were very upset that I didn’t. I think, specifically, El Wire’s day is all out of wack as a result. He’s somewhere searching for 5 more SSH’s.)
    • Low Slow Squats x 15
    • Windmills x 10
    • Peter Parkers x 20
    • Arm Circles Forward x 10
    • 01 x drawkcab selcric mrA (Seaman gets excited)
    • Burpees x 10 OYO (Seaman gets sad)

    Mosey to 2nd Floor of Mountain via Stairs

    • Burpee Broad Jump up first incline
    • Lunge across level stretch
    • Run backward up next incline
    • Bear Crawl across next level stretch
    • Take stairs back down to base for Varied Mary until all Pax arrive

    Highly Modified Dora

    • Locate partner
      • 50 x Burpees (cumulative)
      • 100 x WWII Situps
      • 150 x Monkey Humpers
      • 200 x Merkins
      • 250 x Squats
    • Turn-around point: top of first ramp in garage (run up and down the ramp)

    Mosey Back to Flag

    • Count-off, Name-o-rama, Sweaty Ball of Man

    It’s pretty amazing to look back… I started posting when I was 26 years old. Over the years, the most impactful outcomes F3 has produced for me are definitely the relationships I’ve been fortunate enough to develop. I’ve gained friends and mentors, men that I truly look up to for a long list of reasons. F3 has given me the blueprint for what it means to be an exceptional member of our community and I’m continuously inspired by the what I see – both during and outside of the workouts.

    Thank you to all of the men that have helped to create and grow this incredible movement in New Orleans. No more hate! And nothing but love for F3.