F3 New Orleans

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  • 200th Beatdown in 2019!

    21 brave PAX joined YHC on a chilly, windy Wednesday. The temp read 40 degrees F on the dashboard, but it felt colder because of the windchill. Needless to say, it was cold! Today was YHC’s 200th F3 beatdown in 2019. After 2018, YHC set his goal to post 200 times in 2019….. looking like YHC has some room to spare with couple more weeks left in 2019.

    The PAX warmed up with a lap around the parking lot by the Audubon Clubhouse to the Bandstand. In front of the Bandstand, the PAX did the following warm-up exercises in cadence:

    SSHs x 20

    Imperial Walkers x 20

    Self Love x 10

    Windmills x 10

    Peter Parkers x 15

    MCs x 15

    Parker Peters x 15

    The PAX then jogged through the Oak Alley towards the track, did 10 burpees on your own and moseyed back to the shelter.

    To dedicate YHC’s 200th beatdown, YHC decided to do Dora 2, 2, 2. Partnered up. While one PAX was doing the exercises, the other PAX ran from the shelter through the Oak Alley to the track and back.

    200 – steps-up

    200 – declined shoulder taps

    200 – LBCs

    Upon completion – El Wire gave the PAX a 20 seconds count. Picked a different partner and did another Dora 2, 2, 2. with the following exercises:

    200 – air squats

    200 – inclined merkins

    200 – hello dolly

    Round of Mary

    The Pax stayed at the shelter and did the following exercises in cadence:

    Dying Cockroach x 15

    Flutterkicks x 20

    American Hammer x 15

    Moseyed back to the flag with some COT. I am very grateful to be able to workout with the PAX on a regular basis. Never take it for granted. I set my goal in December 2018 that I will try my best to participate 200 F3 workouts in 2019. Blessed with minor injuries and I was still able to achieve this goal. This is only possible because of the PAX. I could never do this on my own. I ended up posting 206 times in 2019. Thank You PAX and I hope to do this for a very long time. Happy 2020!!! SYITG.

    King Kong

  • Get in gear for the new year with 400 reps

    On Tuesday evening, December 31st, YHC put out a brief message: Get some rest tomorrow, because Thursday will feature the 400 at Okwata. This was done for several reasons:

    • First and foremost, the 400 is hard. It’s a great aerobic/anaerobic mix, and I at least tend to get winded pretty quickly.
    • Second, if YHC knew that was coming, the thought, at least, was that YHC would be more responsible on New Year’s Eve knowing that he would be sweating out every drop of vodka. And publicly committing to it was the best way to assure it would actually go down.
    • Finally though, the 400 is a good test of where we all are. When you finish it, there is a sense of accomplishment. It’s a benchmark you can revisit and track progress, and progress is something we should never stop striving for, in whatever form it may come.

    What is the 400? I had last done it courtesy of a Triple Shift Q, and struggled mightily through it, but I believe it goes back to the early days of Okwata. The 400 is

    • 10 trips over the levee and back
    • stopping at the top of the levee, then the neighborhood side of the levee, then back to the top of the levee, then back to where you started for….
    • 10 reps of a particular exercise

    So a typical round is:

    • run up the levee for 10 merkins (for example)
    • run down to the other side for 10 merkins
    • run back up the levee for 10 merkins
    • run back down to where you started for 10 merkins

    Today we did

    1. SSH 50% effort for a warm-up. (YHC had done an abbreviated warmup because last time, we’d used almost the entire 45 minutes to complete it, so we used this as part of the warmup)
    2. Merkins
    3. Burpees
    4. Squats
    5. Carolina dry docks
    6. Bonnie Blairs (3 count, 1,2,3 1; 1,2,3 2)
    7. J-Lo’s (3 count)
    8. LBC’s (3 count)
    9. Monkey Humpers (3 count)
    10. At this point, we still had some time, so YHC decided we would redo the SSH at 100% so as not to short ourselves. So SSH (3 count)
    11. Final exercise, only one choice (and a very popular one judging by the groans and mumblechatter). More burpees!

    Some stretching led by High Rise, prayers for one our pax who has a child going through some challenges, and something I wanted to share with the group from a friend who recently died from brain cancer. Several months before his death, having lived with the cancer for a few years, he remarked:

    “While I’ve lost nearly everything, physically, financially, emotionally, materially, Never, not once, have I lost hope, belief, faith.”

    I know of no better way to live.

    I also know of no better group of men than this one, and for that, I thank all of you. Here’s to a great 2020. – Kuch

  • Bye Bye 2019

    I saw the Q sheet was empty and I had a rare opportunity to post on a Tuesday – so I hustled over to Audubon Park and got ready for my Q.

    6 HIM posted for a running based beatdown.

    We ran to the top of WPM. At the top we did a basic warm up COP.

    SSH, Round the clock lunges, Roaches, Round the Clock Merks.

    Ran down WPM.

    Ran to base of Little WPM.

    Ran to the top of Little WPM.

    There we did Russian Twists while one guy went down and up the stairs. FLip FLop.

    Then we ran down the Little WPM and back to WPM.

    Ran to the top of WPM.

    At the top we did a around the horn of core:

    Flutter, Hello Dolly, LB Twist, Penguins, Russian Twists, Freddies and we finished with 10 hip dips each side.

    Ran back to the finish.

    We started 3 min late due to me fussing with my watch. So we finished 3 min late.

    Bad Moon was the fastest feet award.

    We logged a solid 3.3 miles for the day – a 5k to finish off the year.

    Happy New Year.

    Accelerate those relationships!

  • Hokie Pokey’s 60th Birthday Party

    Hokie Pokey’s 60th Birthday Party

    Warm Up

    After a brief welcome and disclaimer and pointing out two FNG’s we moseyed over the great lawn for 15 SSH (some jeering the Q was already winded and thus we stopped), 10 Arm Cirlces and 10 Abe Vigoda’s we the explained today’s 6oth birthday celebration.

    The celebration of 60

    We divided into 6 groups (Four groups of 4 and two groups of 5) and established 6 starting positions around the great lawn (the 4 corners and the two “midfields”). Each group would perform 10 reps at each station for a total of 60 reps in each round.

    After each round, the fittest of the fit would run to Café du Monde and then to the Peristyle Pavilion where Catfish would lead them in 60 reps of his cardio intensity choice while waiting on the six.

    We the returned to our starting points at the great lawn to start the next round.

    Round one ~ Burpess

    Round two ~ Lunges ( 2 is one)

    Round three ~ Imperial Walkers (2 is one)

    Round four ~ Merkins (Hand Release)

    Round five ~ Plank Jacks (4 count)

    Round six ~ was performed while staying under the Peristyle Pavilion as we were running tight on our 60 minute time cap.

    COT

    Countarama, Name-o-rama, naming two FNG’s (Hokie’s son-in-law from DC is Beardo and Hokie’s brother from PA is CoatTails), announcements and prayer intentions.

    Rudy was kind enough to then close us out in prayer!

    Gratitude

    I am humbled to be able to call my F3 NOLA guys my brothers in Christ and friends. I am also appreciative of Catfish moving his Muscleship Q to Mothership and Co-Qing this 60th birthday celebration. To each of you, please know I am honored to be in your presence and have you pushing me to grow physically and spiritually. To each of you, RESPECT RESPECT to you!

    Thanks to the 26 PAX who were able to celebrate my birthday with me
    Two FNG’s ~ Coattails and Beardo

  • Wally Run AFTER the train passes

    As 0530 approached, so did a train… at the recommendation of War Eagle we moseyed to the track to run loops (1/2 mile) until the train passed in case any Pax were caught by the train.

    After two loops, the train passed, and FracSac was stuck behind the train, so great call War Eagle!

    We then proceeded on the regular Wally Run route and finished with another loop of the track for an additional 3.51 miles.

    Circled for count, name, announcements and prayers.

    Thanks as always for the opportunity to share my morning with my F3 brothers

  • Scramble You Must

    With rain greeting the sound of the alarm and the holiday malaise haze not fully cleared, YHC had a feeling attendance would be wanting. However, with a 2.0 FNG, it was guaranteed to be no sad clown affair!

    WARMORAMA

    X10 IC: SSH, High Knees, Butt Kicks, Imperial Waller’s, Fire Hydrants

    4 scramblers ran the regular route at a most leisurely pace, with Pik and Steve circling back for the 6 at Monroe on the way back to keep the group relatively in tact.

    MARY

    Bringing home a souvenir from F3 NATX,

    The Motivator – downward progression of SSH, change of arm position as you decrease count. X25 Putins, x25 Freddy Mercuries, x20 100s, x20 LBCs

    Count/Name – naming of FNG Baby Yoda, welcome! Waterlpik prayed us out. Thanks for being F3 Northshore guys, and Happy new Year!

  • Barbara Walter’s 20/20 Special

    Twas the night after 19

    The Q slept snockered in his sack when there are arose such a clammer

    His neighbors returning in such an early morning stammer.

    With duty in mind he transformed from a board into a a leaping lord!

    Away to Audubon he sojourned to confront the coming horde

    Hoping the barbarians would be nil!

    He found 4 hungry packs looking for their fill!

    With no plan or blanky to follow, the Q was showed himself to be quite hollow!

    But 20/20 would not wallow! Side Stradle did they hop, arm circles were no flop. Mountain climbers to a new height! The BLIMPS burpees did not bite. Onward and upward they found some bricks in these rep were no new tricks. Away flew the gas from the PAX morning ass, oh did the birds and trees wither, no would dare dither!

    To the notional flag our Q and pax returned, for pull ups and Mary by call, it was no fun for all!

    Alas the time was nye!

    In COT Thoughts of comparing religions and ideas for 2020 by Father Krister Stendhalk

    When you are trying to understand another person or idea, you should ask that person or adherents of that idea and not its enemies.

    Don’t compare your best to their worst.

    Leave room for “holy envy.” (You should be willing to recognize elements in the other religious tradition or faith that you admire and wish could, in some way, be reflected in your own religious tradition or faith.)

  • 20-20

    5 veteran PAX rang in the New Year in the Gloom at The Gipper. After a quick warmup of 20 SSHs, it was off to the races with a fast mosey to the Justice Center for our first 20.

    20 minute AMRAP (as many rounds as possible) with each round consisting of 20 hand release Merkins, 20 plank jacks, 20 ice skater hops and then a 420 meter run. Grundy led from the front and almost lapped the rest of us by the time the buzzer sounded.

    Recovery walk back to the Shovel Flag for our second 20. This time it was EMOM (every minute on the minute) for 20 minutes. We hit 10 exercises two times each for a total of 20 reps per exercise: SSHs, Bobby Hurleys, IWs, Sister Mary Katherines, Hillbillies, Star Jumps, Seal Jacks, clap Merkins, mountain climbers and one leg hops.

    Countorama, nameorama and Einstein prayed us out into the New Year.

    Thanks for letting me lead guys. Looking forward to another great year together!

  • Sayonara 2019!

    YHC got a little too comfortable with all these muggy December mornings and today’s below-40º temps really snuck up on me. I even had some new Christmas gloves I could’ve tested out had I realized before bolting out the door!

    Alas, it wasn’t to be. Upon arriving to Granny’s empty home, YHC realized that this was the final beatdown of 2019. Had I known beforehand, I would’ve tried to make it a bit more special… close out the era with a bang. I’ll just have to double my efforts next Q.

    Happily, though, it wasn’t a sad clown beatdown as the men pulled a Cowbell and rolled in right as the bell rang.

    Warmorama:

    • Arm Circles (forward and back): IC x20
    • Merkins OYO x19
    • SSH, IC x20
    • Torso Twists, IC x19
    • Seal Jacks, IC x20
    • Mountain Climbers, IC x19

    We kept the x19’s going for the next round, which was just a short mosey over to the bus depot benches for:

    • Step Ups (each leg) IC x19
    • Derkins OYO x19
    • Bulgarians (each leg) IC x19
    • Freak Nasties IC x19
    • Lateral Jump-Overs IC x19
    • Box Jumps OYO x19

    Then onward to the tunnel, for a routine that took up the remainder of our time. Performed the following exercises, with a run to the other side and back between each set:

    • 40 Merkins
    • 30 BB sit-ups
    • 20 Jump Squats
    • 10 Burpees
    • 20 Sister Mary’s
    • 30 T-Merkins
    • 40 4-count Flutter Kicks

    Back at the flag for a quick COT, where Zoo prayed us out with blessings for a safe and happy new year. Thank you men for posting this morning and for the opportunity to lead. I look forward to another year of grinding it out with you guys – couldn’t ask for a better group. Happy New Year gents!

  • High Rise’s and Kuch’s F3 NOLA Chamber of Horrors War Eagle Memorial Celebrity Rabies Awareness Pro-Am Beatdown Throwdown For The Cure

    Late last week Kuch and I were contacted by Gideon asking for us to step in as Q’s for the initial beatdown throwdown at the newest AO The Chamber of Horrors. Our AO originators Gideon and Tool would be unavailable to Q so, as usual, Kuch and I stepped up. Gideon agreed to attend and offered to monitor the time so we would stay on track.

    The agreement was that a brief 5 minute warm-up would commence. Then each Q would alternate 10 minute rounds of exercise for the remaining 40 minutes. The challenge was for each Q to come up with a challenging and creative beatdown and then the PAX would vote on a winner at the end. In order to avoid wasting time running all over UNO’s campus we agreed to centralize the location of our rounds. 16 PAX joined the 2 Q’s, disclaimer was given, sort of (sorry about that; my energy and desire to stay on time got the better of me), and off we went.

    Warm up:

    Mosey a lap around the parking lot and circle up.

    • SSH x 20 IC
    • Windmills x 10 IC
    • Arm circles fwd/rev x 10 each IC
    • Self love x 10 IC
    • Mountain climbers x 10 IC

    Round 1 (High Rise):

    T-claps to Gideon for helping me set up the baseball diamond prior to 5:30 and to Kuch for the cones and tape measure which allowed us to play some F3 Baseball. PAX divided into 4 teams (1 at each base) and would perform said exercise then perform another exercise in transition to the next base. Due to the numbers we split into 2 groups of 5 and 2 groups of 4. The goal was for each group to complete 150 reps of said exercise as a team and then rotate to the next base. It dawned on me quickly that the groups of 4 would be passed up and possibly create a log jam, not to mention each group member perform a good bit more reps than members of the 5-PAX groups, so it was announced that 4-PAX groups would complete 120 reps total instead.

    • Home plate: merkins then broad jump/bunny hop to first base
    • First base: squats then bear crawl to second base
    • Second base: shoulder taps (1 is 1) then crab walk to third base
    • Third base: lunges (1 is 1) then crawl bear to home plate

    Round 2 (Kuch):

    Prior to 5:30 several PAX assisted Kuch in moving our monster truck tire into position so T-claps to those men. Kuch then announced we would split into 3 groups of 6 and complete a rotating circuit for the allotted 10 minutes.

    • Group 1: Each PAX would flip the tire, jump through, and return to the back of the line until the tire had reached group 2. Then plank.
    • Group 2: Plank while group 1 flips tire. Then group 2 flips tire back to the start line where they would hand it off to group 3.
    • Group 3: While groups 1 and 2 do their thing, group 3 sprints to where group 2 is planking and back, then holds an Al Gore until the tire returns to the start line.

    Each group would rotate through all 3 stations until Gideon called time. Once again T-claps to Gideon for setting up the cones for the next round while Kuch’s round was going on.

    Round 3 (High Rise):

    With cones set out 10 yards apart in a line, the same 3 groups of 6 PAX would perform Plank Hurdles. PAX #1 sprints 10 yards and then holds a plank. PAX #2 sprints to the 20 yard marker while hurdling PAX #1 in the process. PAX #3 hurdles PAX #1 and #2, etc. until all 6 PAX have hurdled and planked. Then PAX #1 hurdles all the way to the end, followed by PAX #2, etc. until all 6 PAX are at the last cone. Rinse and repeat back until Gideon calls time.

    Round 4 (Kuch):

    Shirts vs Skins soccer. Thanks again to Kuch for providing a light up soccer ball (or brick depending on where you kicked the ball). The soccer goals that are always at the field were moved into position, PAX was randomly split into 2 teams, and a very competitive match on the ant hill covered pitch commenced. A tightly fought match ended in a 1-1 draw until Gideon called time so as is the case in most soccer games, there were no winners.

    Mosey back to the flag where the PAX voted YHC as the winner with the final tally being 11-7. It was then decided by Gideon that since I received 11 votes, Kuch then performed 11 burpees as today’s losing Q. Numerous other PAX joined in because that’s what we do at F3 (but not me since I won).

    Count off, name-o-rama, announcements, intentions, sweaty ball of man. Once again it was a pleasure to lead the PAX. This was the second showdown between Kuch and I. The score is now tied at 1. We shall meet again.