F3 New Orleans

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  • Merry X (Chi) mas!!!

    In signing up for the Q on Dec 23rd, I wanted to bring a little Christmas history into view as I created a Christmas themed workout. In modern times, the commercialization of the Christmas season along with a growing antagonism toward the Christian religion has lead to the increased removal of the word Christ from Christmas. However, the word Xmas has its roots back in the first century. As I explained to the PAX this morning, the Greek letter X is pronounced ‘Chi’ and it was commonly used to denote followers of Christ. The Greek letter X has many references to Christ. It was used as a memorial for fallen martyrs in the Roman coliseum, chiseled onto homes of true believers, and even used as a reference to the cross. So the next time you see the word Xmas, don’t be put off, think about Chi(ristos) during this blessed Christmas season.

    DISCLAIMER AND WARMUP

    I gave the disclaimer and off to the rock pile and headed to the middle of the football field. Warmup with 24 SSH, 24 Squats, 24 Mountain Climbers, and 24 Windmills. Rudy really enjoyed the 24 Windmills as he was chirping the whole time!

    After the warmup, we broke up into 4 groups of 3 and each group would head to one of the corners with their coupons. At the corners, there were 4 sets of exercises to perform. As two of the pax members in that corner were performing their designated exercises, the remaining pax member would head toward the middle of the field and perform 10 – 8 count bodybuilders with their rock. Once they completed their 10 reps, they would head back to their corner and then rotate until all three pax members completed their 8 count bodybuilders. Once completed, they would run 500 meters on the track without their coupon to the next corner and then perform the next set of exercises with pax members rotating to complete the 10 reps of 8 count bodybuilders. The exercises are as follows:

    Corner 1 – 12 Side Lunges, 12 Curls, 12 Angle Grinders, and 12 Reverse Crunches all IC

    Corner 2 – 12 Squats, 12 Merkins, 12 Rows, and 12 Plank Jacks all IC

    Corner 3 – 12 Lunges, 12 Shoulder Presses, 12 Wife Pleasers, and 12 Parker Peters all IC

    Corner 4 – 12 Bonnie Blairs, 12 Supermans, 12 Straight leg deadlifts, and 12 Catalina Wine Mixers all IC

    If all the exercises were completed, it would have formed an X on the field. But, alas, that was not meant to be due to the time constraint of 45 minutes. I believe we only got half of it done. Oh well, at least we performed a slash. :-(.

    COUNT OFF, NAMERAMA, AND CIRCLE OF TRUST

    Thankful for my F3 brothers and prayers to God for families suffering battling health issues, loneliness, depression, and isolation during this Christmas season. Extremely grateful for the health given to me so I can lead and serve my family and my community!

  • Baby, it’s cold outside

    To quote the late great Johnny Mercer, ‘baby, it’s cold outside.’ Or at least it was last Wednesday at The Foundry. When we got out of the car, it was 39 degrees with wind gusts of 20+. To get the blood pumping, I issued the disclaimer & then we mosey’d from the flag to the museum. Once at the museum we did the warmup.

    Warmup:

    Side straddle hops – 15 in cadence

    High knees – 15 in cadence

    Butt kicks – 15 in cadence

    Mountain climbers – 15 in cadence

    Windmills – 10 in cadence

    Self love

    Next we did The Thang:

    The Thang:

    Mountain climbers – 25 in cadence

    Irkins on fountain – 25

    Mountain climbers – 25 in cadence

    Box jumps on fountain – 25

    Mountain climbers – 25 in cadence

    Dips on fountain – 25 in cadence

    Next we partnered up and did a Dora 1-2-3. We did 100 merkins, 200 LBC’s & 300 calf raises. While one partner was doing the exercise, the other partner would run a lap around the museum

    Lastly, we did a burpee circuit on the museum steps. We ran up & down the steps of the museum & then did 1 burpee. Then we ran up & down the steps again & did 2 burpees. And so on until we reached 7 burpees.

    Once we completed that, we took a quick water break & then mosey’d back to the flag. Once at the flag, we did the count-off, name-o-rama, announcements, intentions & prayer. It was a cold day, but a good day. And, as always, thanks for the opportunity to lead, fellas  

  • Trying to Gas Mahatma

    A small PAX with a wonderful FNG, Tool’s son Brady the Speed Racer. Here’s an approximation of what YHC remembers.

    COP1 by the Flag: • 31 SSHs, 5 burpees • 30 Imperial Walkers, 5 burpees • 29 Squats, 5 burpees • 28 V-Ups, 5 burpees • 27 Merkins, 5 burpees • 26 Leg Pulses, 5 burpees • 25 Kim Jong Uns (Toy Soldiers), 5 burpees • 24 Russian Twists, 5 burpees • 23 Grass Grabbers, 5 burpees • 22 Arm Circles, 5 burpees • 21 Lunges, 5 burpees • 20 Monkey Humpers, 5 burpees

    COP2 by the Fountain: • 31 Left Leg Stepups, 2 box jumps • 30 Right Leg Stepups, 2 box jumps • 29 Dips, 2 box jumps • 28 Alternating Stepups starting Right, 2 box jumps • 27 Alternating Stepups starting Left, 2 box jumps • 26 Incline Merkins, 2 box jumps • 25 Left Leg Powerups, 2 box jumps • 24 Right Leg Powerups, 2 box jumps • 23 Derkins, 2 box jumps • 22 Left Leg Step Ups, 2 box jumps • 21 Right Leg Step Ups, 2 box jumps • 20 Dips, 2 box jumps

    COP3 by the Flag: • 31 LBCs, 5 V-Ups • 30 Russian Twists, 5 V-Ups • 29 Dying Cockroaches, 5 V-Ups • 28 Penguins, 5 V-Ups • 27 Low Country Crabs, 5 V-Ups • 26 Flutter Kicks, 5 V-Ups • 25 Hello Dollys, 5 V-Ups • 24 Crunchy Frogs, 5 V-Ups • 23 Rosalitas, 5 V-Ups • 22 Wife Pleasers, 5 V-Ups • 21 LBTs, 5 V-Ups • 20 Close Observations (slow LBCs), 5 V-Ups

    COP4 on the Steps: • 31 Rocky Balboas, Bunny Hop up the Steps • 30 Rocky Balboas, Bunny Hop up the Steps • 29 Rocky Balboas, Bunny Hop up the Steps • 28 Rocky Balboas, Bunny Hop up the Steps

    Time’s up. Count-Off, Name-O-Rama and COT. It was great to have Speed Racer join us. JV

  • Man Card Renewal at The Stomp

    When you wake up, think about winning the day.  -Drew Brees

    This week’s Stomp was attended by 6 PAX who braved the cold, wind, and misting rain to validate their man card whilst getting their Tuesday fix of running and the like.  On the heels of the Saints’ Monday night win along with Brees setting yet another record, YHC figured we’d strive to carry that momentum into the workout….strive to put in the work like #9 does.  T-claps to Breadsticks for being the first one at the stomp after being in the dome hours earlier.  And t-claps to Hawg for running 3.5 miles to the AO….and later running home.  Here’s what we did:

    The Thang:  We ran the normal bayou route out and back for 30 min.  The group managed to stay together for the first 1.5 miles and enjoyed some good F2…recap of Drew Brees’ record and hard work put in to get there…Joe Burrow’s zero to hero story….and some other chatter before drifting apart into a few varied paced groups and getting in some more F2.

    Once back we paid homage to the roots of the 610 Stomp by partnering up at the Roosevelt Mall circle for some speedwork and burpees.  PAX #1 runs/sprints (faster than “mosey pace”) the circle while PAX #2 does 6 burpees followed by a quick breather before tagging off.  Rinse and repeat until each group completed 10 laps and 10 rounds of 6 burpees.  Then a min or two of stretching before time expired.  

    COT and BOM to cap things off.  Thanks to the PAX for posting in subpar conditions and making the most of an otherwise dreary morning. 

     
    Tool 

  • Where’s my Bible? (Thanks, Gideon) 2019-12-21

    Where’s my Bible? (Thanks, Gideon) 2019-12-21

    Another lovely day out at the Mothership with 5 PAX in attendance: Bongo War Eagle, Rudy, Angie’s List, and Catfish (Q).

    Started at the peristyle with Abe Vigoda, Grass Grabbers, and Side-Straddle Hop, then down to faces with Peter Parkers, Merkins, and Parker Peters.

    Indian Run to Marconi, then on to our sixes in the grass for LBCs, Dying Cockroaches, V-Ups, and Plank Jacks. A few 8-counts rounded out this station.

    Indian Run to the Tool Wall for calf raises (toes parallel, toes in, toes out). Moseyed over to the mini-foundry for stations with Burpees (15 as the timer), snake jump, pull-ups, dips, and hanging knee-ups.

    Indian run to the museum wall for some people’s chair overhead claps, then over to the fountain for right leg step ups, dips, left leg step ups, irkins, then some bobby hurleys. Two laps of indian run up and down the museum drive, then up and under the museum porch for box cutters, Freddy Mercurys, and flutter kicks.

    Out to museum field for monkey humpers, then back to the peristyle for 5 burpees, a bear crawl lap, and some more 8-counts.

    Back to flag for COT.

    Thanks to the badass MEN who showed up this morning and pushed through the rain and discomfort!

    Catfish

  • Catfish B-Day Blaster 2019-12-20

    27 PAX strong on this rather chilly Friday morning.

    Started on the lawn with some Windmills, Grass Grabbers, and Side-Straddle Hop, then accelerated right into body bag builders.

    Move to the base of the mountain for a vertical 7 of diamonds with 7 burpees, 14 jump squats, 21 merkins, 28 bonnie blairs, 35 LBCs. Peter Parkers on the ground waiting for the six.

    Indian run to the top, then parker peters waiting for the six. Grabbed some wall for donkey kicks, then moved feet to the top for some aggressive decline merkins. Faces back down for catalinas. Back up for 8-count bodybuilders.

    Down to the benches for dips and step ups. Touchdown jesus for V-ups, then back to the flag for name-o-rama and COT.

    Thanks to all for attending, this was a good one!

    Catfish

  • Christmas in the Westbank

    On a mild morning, 5 Westbank Pax embarked on celebrating the true meaning of an F3 Christmas.

    Warm-Up:

    • SSH
    • Hairy Rockettes
    • Windmills
    • Cherry Pickers

    We celebrated the 12 Days of F3 Christmas by stopping at each station around the park and ‘singing’ and celebrating that day of Christmas.

    12 Days of F3 Christmas

    12 Days of Christmas
    • 1 – Burpee
    • 2 – Bobby Hurlies
    • 3 – Plank Jacks
    • 4 – Jumping Lunges
    • 5 – Golden Merkins
    • 6 – Dyin’ Roaches
    • 7 – Flutter Kicks
    • 8 – Step Ups
    • 9 – Peter Parkers
    • 10 – Mtn Climbers
    • 11 – Jumping Jacks
    • 12 – Westbank Merkins

    After that celebration we needed to take a 30 count rest.

    We then moved to celebrating with a Charlie Brown Christmas Tree.

    Charlie Brown Christmas Tree
    • 1 – Burpee, 20 yd run/ back and forth
    • 5 – Bobby Hurlies, 1 – Burpee, 20 yd run/ back and forth
    • 10 – Merkins, 5 – Bobby Hurlies, 1 – Burpee, 20 yd run/ back and forth
    • 15 – V-Ups, 10 – Merkins, 5 – Bobby Hurlies, 1 – Burpee, 20 yd run/ back and forth
    • 10 – Merkins, 5 – Bobby Hurlies, 1 – Burpee, 20 yd run/ back and forth
    • 5 – Bobby Hurlies, 1 – Burpee, 20 yd run/ back and forth
    • 1 – Burpee, 20 yd run/ back and forth

    After a 20 count rest, we had to warm our hearts around the Christmas Fire by doing a short Ring of Fire.

    Ring of Fire
    • Flutter Kicks
    • Reverse Crunch

    We completed the celebration with some cool down exercises, name-a-rama, announcements and prayers for a safe holidays.

    Great job, guys! Merry Christmas!

  • Here, We Run!

    Since the Wally Run started, we have had a consistent number of individuals show up each week. Today, seven men appeared in the gloom. Rudy and Tool, two first-timers at the Wally Run, appeared with one question, “So, what do we usually do here?” The answer is simple, “Here, we run!” And run we did.

    The usual bunch of Wally Runners led the treck for our usual Thursday morning run. Runners completed between 4.4 miles – 4.75 miles. T-claps to Rudy and Rev Sox for leading the pax and completing 4.75 miles. T-claps to Triple Shift and Boo Boo, you guys are slowly proving you are runners. T-claps to Fracsac for pushing yourself and me further than we wanted to go. Tool, hope to see you more often!

    Finished with LBCs X 42

    COT – Prayers for Triple’s wife, a family in Harahan who lost their house in a fire, and all of those struggling this holiday season.

    As always, it was a pleasure to lead!

  • Need to Warmup? Burpee!

    6 men posted in a cold windy gloom where a shovel flag marked the spot to start their day off right with the commitment to improve.  The thermometer said 38 degrees, but the wind made that seem much lower.  YHC has not posted that many times at Popeye’s, and the blocked off areas made it even more challenging when coming up with a planned beat down.  But the Pax posted for a reason, and YHC intended to deliver.    

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

    Warmup

    • SSH IC x 31
    • Hillbillies IC x 20
    • Arm Circles IC 10 fwd, 10 bwd
    • Grass Grabbers IC x 10

    Mosey to the Shelter to find some benches.  There was some mumblechatter about the wall-less shelter really providing a wind breaker….YHC can take sarcasm all day…..

    • RL Step ups IC x 20
    • Dips IC x 20
    • LL Step ups IC x 20

    With the warmup over, mosey to the hill.  There’s only one way to fend off the cold on a day like this….

    COP 1 – Burp Back Mountain

    YHC has pulled this one out at Okwata, which was always a crowd pleaser.  Looking up this hill, it sure looked higher than the levee, which makes it that much more awesome! 

    Partner up!  Pax 1 starts Burpees at the base of the hill.  Pax 2 runs backwards up the hill (quadraphillia) to the top, then run back down x 3.  Flapjack until 100 cumulative Burpees are achieved.

    Once Burpees are complete, both Pax continue with Quadraphillia waiting for the six.

    Now the Pax is really getting warm.

    COP 2 – Burpees and Jump Squats on the Hill

    Keeping the partner theme, Pax 1 starts Burpees at the base of the hill.  Pax 2 Quadraphillia up the hill, completes 5 jump squats and runs back down.  Flapjack until 5 evolutions are complete.

    Finish it off with Catalina Wine Mixers IC x 10 (gotta fit it in)

    COP 3 – Suicides Circuit

    Mosey back toward the flag, stopping at the parking lot.  With 4 lamp posts to take advantage of, completed the following:

    Starting at lamp post 1:

    • Sprint to lamp post 2 and back – Merkins IC x 10
    • Sprint to lamp post 3 and back – Lunges IC x 10
    • Sprint to lamp post 4 and back – Low Slow Squats IC x 10

    COP 4 – Mary

    • Flutter kicks IC x 20 
    • LBC’s IC x 20
    • Freddie Mercury’s IC x 20
    • Tin Snips IC x 10
    • American Hammer IC x 10
    • Crunchy Frog IC x 10

    Dealers Choice….

    • War Eagle – Penguins IC x 20
    • Rev Sox – Wife Pleasers IC x 20

    Finish it off with 1 minute of planking.


    COT

    Count off and Name-O-Rama, intentions and closed with a prayer. 

    Thanks for posting with me today, and way to kill it in the gloom this morning!  YHC is pretty sure this was the coldest day so far this fall/winter….

    SYITG

  • Flipping ain’t easy!

    3 Mandevillian’s met up at the WD for 0530 to journey north to the Gipper. YHC surprised his fellow comrades by arriving early enough to make the pre miler. Knowing there were so many coupons available at my disposal (Cylinder blocks, rock garden, sand bags, etc.) I chose the latest added to our Gipper collection offered up by a local gym in Covington.. Whoever said flipping ain’t easy, well I guess that depends on the type of flipping. We will keep the road rage gestures to a min for this one..

    T-claps to Turbo, Einstein, Legal, Steve and Wacker for posting the prethang..

    Upon returning the PAX swelled to 13, with Zoolander making his Gipper debut.. Qs thoughts wondered if the likes of past Gipper regulars such as Hammer, Maverick, Tanked up, Grundy and others had posted the Gipper would have been like a Saturday beatdown of sorts. Lets get to it.

    warmup

    15IC SSH, Seal Jacks, Mummy kicks

    10IC Good mornings, Windmills, Scorpion kicks and Mountain climbers..

    thang

    Moseyed to the tire yard to retrieve our newest coupons. Broke into 4 groups 10 yards apart. One PAX would flip to the other team while the rest of the PAX held Al Gore, Plank, Plank Left/Right. T-Claps to the smaller framed men who decided that the MONSTER tire would not win on this day.. Great determination Grover on conquering the big one on your own.. PAX participated in a couple of flip relays also incorporating some bunny hops in as well. Returned them to their resting place with hopes of less time between the next outing.

    Moseyed to the parking garage for our remaining 20 mins of the Escalator. Routine consisted of multiple exercises increasing by 10 on each station change, but somehow Wacker being distracted by Beans fashion show bathing suit episode would soon reveal itself in the end as he laughed at Steve following the proper instruction to completion..

    6 rounds:

    R1 10 Burpees

    R2 10 Burpees 20 Merkins

    R3 10 Burpees, 20 Merkins, 30 Squats

    R4 10 Burpees, 20 Merkins, 30 Squats, 40 Mountain climbers

    R5 10 Burpees, 20 Merkins, 30 Squats, 40 Mountain climbers, 50 PlankJacks

    R6 10 Burpees, 20 Merkins, 30 Squats, 40 Mountain climbers, 50 PlankJacks and 60 Jump Squats..

    Moseyed back to flag 3 mins past official time.

    Appreciate you men for making the commitment to post and pushing me to become a better version of myself..

    Thanks to Goose for taking us out in 🙏🏻!!

    Till the next Gloom 👍🏻👊🏻✌🏻!!!