F3 New Orleans

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  • In the Books

    The 2019 Iron PAX Challenge is now in the books for the F3 Northshore PAX. T claps to F3 Greenwood for throwing the challenge out to the F3 Nation and keeping so many men across so many regions working hard and engaged for an entire month. The beat downs have been epic, and there is something really positive and rewarding about overcoming physical and mental challenges throughout the course of a month. Monday sees the return of our regularly scheduled program at the Milestone Marsh.

    After a combined warmup of 15x IC of Seal Jacks, Mountain Climbers, Windmills, Butt Kicks, Merkins, OH Hand Claps, and SSHs, the PAX split with Grundy taking the IPC PAX westward and YHC taking the non-IPC PAX eastward.

    The eastward bound PAX circled up across from Rips for some Peter Parkers and Parker Peters, 15x IC, and then made their way to the Rips stairs for 5 minutes AMARP of 10x regular Rocky Balboas, 10x lateral Rocky Balboas, and a trip up and over the stairs. Then it was time to mosey down to the Harbor playground for fun and games.

    YHC deployed some cones and balls from his backpack and engaged the PAX in a passing game with increasing levels of difficulty. We started bounce passing the ball to one another in a predetermined order within the confines of the paint (an area otherwise known as the spash pad and usually occupied by wet and screaming rug rats). Every dropped pass earned the PAX a penalty exercise of 5 burpees, Bobby Hurleys, Bonnie Blairs (hair of the dog), Merkins or I’m a Star Jumps. Proficiency ensued and so the PAX advanced to Level 2 where a trip out of the paint and around a cone was required after passing and before receiving the next pass. The game continued with increasing levels of difficulty and at the very end, before our Indian Run back to the Shovel Flag, the PAX returned to Level 1 and impressed themselves with their passing and communication prowess. Forty minutes of honing skills paid dividends.

    Countorama, nameorama and then over to the coffeeteria after reuniting with our worse for the wear looking IPC brothers.

    Thanks for letting me lead guys and congrats to all of you who participated in the IPC. You are all better men than you were 4 weeks ago.

  • Spring cooler days begin this morning

    F3 week for work out.   Sugars pick your poison. Elapsed time scoring.

    Awesome workout today men.  I’m recovering but feeling stronger all over. Found more of those unknown muscles again.

    Delivered the disclaimer. Welcomed our FNG Jordan this morning. Guest of Duracell.

    7 posted today.

    Feeling special with these beauties.

    pre workout yammering about the fun we are going to have this morning with these rocks. Moneycat getting his camera and tripod ready for videography today. Our FNG for the day fitting right in with everything. Jordan “Miyagi” the Mass Comm master

    Beautiful morning and it was only in  the low 70s and clear. Got a little sun tan this morning. Only a few cross country runners out this morning, unlike in the past weeks. No fund raiser walk a thons today.  Visited with our old friends the dog walking exercise group guys. All of them are always pleasant and friendly.

    Moneycat hurt his back but was kind enough to come out and be our videographer this morning.

    Marked out 100 yards across the pasture.  Found that  its about 110 yards from the shovel flag area concrete path to the far side by the oak tree to the right of the sundial. We marked out every 50 feet for the 100 yards for reference.

    Did a little warm up by moseying around the track to the right. How else? Who runs to to the left? Just an observation for the day. Everyone at this park runs counterclockwise like there’s a rule for it. We moseyed out to the sundial and then cut straight back to the Shovel Flag. There did some arm circles and then began our “Pick your poison” routine for the day.

    Doing three rounds for time. 

    100 cumulative markings and or squats. 

    100 yard out and back coupon carry, 200 total yards. 

    100 cumulative coupon swings and or Bonnie Blairs. Do it the easy way. One leg equals one rep. 

    100 yard out and back coupon Carrie, 200 yards total. 

    100 cumulative coupon thrusters and or traveling lunge steps. Easy way. One leg equals one rep. 

    100 yard out and back coupon Carrie, 200 total yards.   

    Many of the blocks now have the fancy F3 logo painted on them so they “weigh less” now:)

    We used both the 30# and 9# half cinder block coupons this morning.  Some of us skinny old people, and young people, have trouble with a 30# coupon. 30# is a serious weight to be running around the field with and swinging here and there.   

    Not sure why a half block only weighs 1/3 the weight of a full block.

    Did some impromptu stenciling of the F3 logo onto Duracell’s blocks there in the parking lot. Its an easy paint job with the stencil! Hoping to officialize more blocks next week.

    Had our namorama and count off for 7 heroes today.

    COT circle and pray to the One who makes us what we are giving thanks to Him for it all.

    Good work men!

  • Rebirth of the Barre

    Right now ladies and gentlemen, back to Okwata with the lights and lonely music of that gone groove, where you can sit back and relax dig some of the wonderful things . . .

    Warm-Up: mosey to the seawall in front of the fountain and then circle up for SSH x20, Abe Vigoda x15, Arm Circles x20 (10 each direction), Imperial Walkers x20, Peter Parkers x15, Floyd Maywethers x15, and Parker Peters x15.

    The PAX moseyed to the fountain barricade for barre.

    COP1: 3 exercises (Single-leg lunge, Side leg raise, Pistol squat), 3 Sets with a mosey after each set, 1st Set x20, 2nd Set x15, 3rd Set x10 (each leg, i.e. 1st Set 20 on left and 20 on right)

    COP2: The PAX moseyed to the fountain barricade for Jack Webb Went to the Bar.  This was like a standard Jack Webb, but for the air presses, the PAX had to sit against the bar. If the PAX’s legs weren’t mush yet, sitting against the bar took care of it. Jingle Vader took over the cadence for YHC.

    COP3: The PAX moseyed to the sea wall for a Hurricane Hoedown (counting down from 7 with flutterkicks in 4 positions – upright, hands, elbows, flat). High Rise took over the cadence for YHC.

    COP4: The PAX moseyed to the Cabana of Pain for 3 sets of pull-ups x5.

    Count off, Nameorama, close out with announcements, intentions, and prayer. The gift is great, but the Giver is greater still. Teach us to be generous!

    The PAX did a lot of work in a short amount of time, and the whole body got hit.  Perfect start for the day.  Thank you for letting me Q!

  • You Can’t Always Get What you Want…(No EI, No Yoga, Nothing!)

    Arriving at a “late-ish” 5:11, YHC saw no PAX and no flag. Though Akbar’s presence was detected on account of the glowing dash lights eminating from the arborous darkness of the parking lot. More mysterious and less detectable was true-to-his-word Garfield, who was suddenly spotted lurking in the shadows casually stretching. The noticeably absent Shooter would’ve been proud of the general stealth of the PAX, as Pelican was just as abruptly standing next to YHC!

    Losing track of time, and realizing that King Abdication of the Echo India Order would not suddenly appear, YHC got the warmorama started with some Toe Touches, Torso twists (by which time Chewy had joined us), Imperial Walkers, Scorpion Kicks (when Cowbell arrived) and some SSH to welcome Burgundy.

    With that, the PAX was off on the traditional scramble 5.1K route through Old Mandeville. A particularly pleasant run was had by all judging by the reduced quantity of perspiration accumulated in our collective shirts. The noticeably absent Shooter would have been dismayed to find the distinct lack of sweat angels in the workout area where where…

    Hoping for a restorative Mary, YHC threw the baton to Chewy with the special request for some yoga-esque stretches. What the PAX got instead was 20 Hand-release Merkins OYO. Popcorn pass to Cowbell who hit us with some Crunchy Frogs. Then Burgundy lead us in some Russina-Dance Dips (real name still undetermined). Then came Pelican-lead LBCs and Bushwacker’s Oblique Crunches rounded out by more Scorpion Kicks by none other than Garfield.

    COT

    Count-Name-Anouncements-Prayer by Cowbell

    Captain Liberto’s funeral is tomorrow (friday) at the Castine Center at noon, with visitation to begin around 9am. It will be followed by a full procession along 190 to Covington’s St Lazarous of Bethany Memorial Garden. If possible, show your support and honor his sacrifice by lining the route to watch the surely endless line of police, firefighters, and public.

  • Concrete Jungle

    The Gipper PAX closed the books on the 2019 Iron PAX Challenge in the Gloom this morning. Hauling their concrete blocks to the concrete roof of the concrete parking deck of the Justice Center, the PAX jackhammered and pounded their way through the grueling Week 4 workout. Merkins, squats, swings, Bonnie Blairs, thrusters, lunge walks and cinderblock carries for time…it was all an oxygen deprived affair in tropical conditions. To its credit, the PAX refrained from tossing the cinderblocks from the roof when the final whistle sounded, but it’s safe to say that it may be a while before The Gipper AO sees cinderblocks again.

    Thanks for pushing yourselves and YHC, guys. There’s something powerful about tackling a month long challenge with your buddies. None of us would have pushed ourselves as hard alone.

    Now we need to get creative and come up with a challenge that we can send F3 Greenwood’s way…

  • EiEi’s Abdication

    YHC texted Ei last night to inform him that he was scheduled to Q at G-ma’s House, he promptly replied that he abdicated. YHC had to look up this word which means to renounce the throne, and since YHC originally signed Ei up for this position, the responsibility once again fell to him. Enough digression, The thang:

    Warm up: SSH, IW, Mt Climbers x 20 IC, Lunge walk x 30 yds

    Run 2.25 miles along the streets of Mandeville with Fartleks.

    ˈfärtlək

    1. a system of training for distance runners in which the terrain and pace are continually varied to eliminate boredom and enhance psychological aspects of conditioning.

    COM: 20 HR Merkins OYO; Slow Squats x20 IC

    LBC, Heels to Heaven x 20 IC

    Jane Fondas x 20 IC; Nolan Ryan x 10 IC

    20 more HR merks OYO; Slow Squats x 20 IC

    COT, name o rama, prayer by Shooter.

    Thanks guys for leading me lead,

    Everyone who reads… please send EiEI a text to EH him back to the Gloom!

    Chewy

  • Uphill Sprints

    4 Pax met up last tuesday at the Mandeville TH.

    The details of the warm up and some of the other exercises are a little foggy to YHC because its been over a week.

    But the gist of the workout was the 12 uphill sprints the pax did.

    Everyone had fun and seemed to enjoy the activity.

  • End of IronPax Mondays… Start of Fall

    My quasi virgin Q came in the form of a Week 4 IronPax Challenge Beatdown called “Sugar’s Pick Your Poison” at UNO’s Chamber of Horrors. Tclaps to Kuch and Belloq for getting our AO ready.

    At approximately 5:20 AM, YHC kicked things off to the sounds of Earth, Wind & Fire “September”. My highlight of the workout was Kuch’s beatdown of 2 Coupons that weren’t regulation. The Pax of 7 completed this leg intense 3 rounds workout in an average time of 52 mins. and 45 secs.

    We wrapped things up with CoT and a Prayer of Generosity.

    Enjoyed the opportunity to lead my first Q and participate in my first IPC.

    Looking forward to my first traditional Q!

  • Vincent Price in a trash can?

    Still high from the UGA victory over Notre Dame – I took the MONDAY am SKINNY Q at Audubon Park. Organ Grinder was signed up by Douille but was blocked by a previous engagement. So I took the Q.

    A cool 75 degrees and the first day of Fall to start this Skinny.

    Ran to the soccer field. El Wire spotted some great GLOOM. Like really great gloom. There were thriller references, and some concern that Vincent Price was chilling in the trash. Had to teach the PAX who is Vincent Price.

    Warm up SSX x20, Imperial Walker Squats x 20, Mtn Climbers x 20, and Dying Bugs x 20 – looking at the sky – pointed out some stars for the PAX.

    Flamingo Shit Smell on the way in. Lots of smells today.

    We mosey’d to the river view at the FLY. Here we did 50 Monkey Humpers OYO, then we lunge walked to the road. Another great GLOOM session. HORSESHIT SMELL.

    Mosey’d to the HILL. At the Hill – we did 20 Plank Jacks, then 18 Shoulder Taps, 16 plank jacks, 14 shoulder taps, 12 plank jacks .etc crossing the hill back and forth. The HILL had a nice gloom too. RHINO SHIT SMELL

    In the middle of the soccer field we circled up for single legs hip thrusts, and low country crab x 20 GIRAFFE SHIT SMELL

    Then we indian ran to the other side of the FLY. Only 3 dudes got through the indian run – not sure what the hell happened there. DOGSHIT SMELL

    We ran fast to the Labrynth. There we did 20 dips IC, 15 bulgarian split lunges left, 20 inclined merks, and 20 bulgarian splits right.

    Then on our 6 for 20 russian twists, 15 roaches, 15 LBTs and 15 Vups. (Led by Peach, Angie, Qpipe and ElWire

    HORSESHIT SMELL

    Then we ran back to the flag and closed out with a COT.

  • Everyone Has a Plan ‘Til They Get Punched in the Mouth…

    On the heels of a Georgia Bulldog football victory over Notre Dame, sorry Rudy :(, and all of the celebrating that comes with that, 7 PAX braved the early morning Sweaty Bells workout along the banks of the mighty Mississippi River. The QIC had a specific plan for his birthday workout, but after seeing the exhaustion and blood shot eyes of the PAX, called an audible. The disclaimer was announced and we were off!!!

    The PAX circled up for the following warm up exercises all in cadence:

    SSH x20, Self Love x10, Arm Circles forward and back x10 each (counting Seaman style was particularly challenging), Grass Grabbers x 10, Imperial Walkers x 20, Calf Stretches x 10

    Kettle Bell halos x10 each direction and Leg Pass Throughs x10 each direction 

    Next, the PAX suitcase carried their bells to the levee for 11s split between Curls and Hurpees.

    Once the 11s were complete the PAX circled up for the following exercises all in cadence:

    Rows both sides x10, Tricep Extensions x15, single arm curls right and left x15, Thrusters x15

    Next up was a round of MARY in cadence:

    Penguins x20, Flutter kicks x 20, American Hammer x20, LBCs x 22

    The PAX form the COT, had count off, nameorama, and intentions. What a great way to start of your birthday! Always a pleasure to lead such a great group of men!