F3 New Orleans

Blog

  • Everybody Partner Up!… Well That’s Not Gonna Work

    Building a workout can sometimes require some pretty big assumptions. Asking yourself how many people will be there by mentally making a checklist of names. Well this Marsh, I didn’t quite make the best assumptions and had a workout in mind that required everyone to partner up for the majority of what I had in mind. With three people there, there had to be a slight change to the initial strategy. What followed was still quite a fun beatdown.

    Steve and Waterpick were at center court and already started to warmup as the Q was 1 minute late (no one gasps in surprise). After we concluded with some traditional warmup sequences I quickly introduced the “proper pushup” which would make an appearance in the next event.

    A proper pushup is when drop into a standard push-up until your chest touches the ground. Make sure your hips stay off the ground, creating a bridge between chest and toes. Stretch both arms out to the side. Bring arms back to push-up position, come up and return to plank.

    This type of merkin ensures that your form stays true on all reps. Cowbell would be pleased.

    First we did a Colonel Trautman. Pair up (or three people pair for us) and one partner runs 20 yards to the pull up bar and do 3 pull ups while the other partner does 5 proper pushups and then holds a plank until their partner returns. And you do as many sets as you can with in the time frame. We did this for 10 minutes.

    Next we did a lazy dora. An estranged and despised relative of Dora 1-2-3. Partner up. Partners perform 100 Merkins, 200 LBCs, & 300 Squats as a team. Here’s the catch…no running. P1 starts with 10 Merkins while P2 planks, then switch. Continue switching between Merkins and plank until 100 total Merkins reached. Next, while P1 does 20 LBCs, P2 performs a 6″ leg hold until P1 is finished, then switch. Continue switching until all 200 LBCs are completed. Finally, P1 does 25 squats while P2 does squat hold, then switch. Continue switching until 300 total squats are completed.

    We continued this sequence with freak nasties to 200 reps.

    We then concluded with 5 minutes of mary, counted off, and Waterpik prayed us out.

    Thanks gentlemen for making sure I was not alone today. Partner exercises alone wouldn’t work at all!

    Until next time,
    Grundy

  • Back to Basics – but No Merkins

    While in awe at the number of Merkins the ISI folks had been posting during the month, QIC decided that it was time to give the group a break and work on other basic exercises this fine morning.

    Warmup: 20 SSHs, 20 Imperial Walkers, 20 Mountain Climbers, 15 Abe Vigodas, 30 Arm Circles (15 forward, 15 back).

    We grabbed a rock and moseyed over to the track where we split up into teams of two to complete a Dora (with QIC going solo until joined by Chips riding in hot) for upper body strength.

    One partner started on 100 reps of Triceps Press, 200 reps Curls, 300 reps Chest Presses, while the other partner ran to the 50 yard line and back.

    Next, we formed a circle for some modified leg and core work Tabata, doing a cycle of 1 minute of each with 20 seconds rest in between of Squats, LBCs, Lunges, and Flutterkicks. Rinse and repeat.

    We returned our rocks, gathered for announcements and intentions and moseyed off to start our day. Thanks for allowing me to lead.

  • Coffeeteria – Perfect Attendance on a Sunday

    7 PAX, including a FNG, arrived before 6:30 a.m. for the Sweaty Bells beatdown. While the PAX were warming up, Medulla and Yankee rolled in hot. Medulla was wearing his mandals again. YHC believes that’s back to back Sweaty Bell workouts where Medulla was sporting those stylish, Walmart Exclusive mandals. Maybe Hawgcycle will show up to his first Sunday beatdown at the Fly so that the PAX can judge for themselves who wore them best. A total of 9 PAX were ready for another beautiful, hot summer day beatdown with a great view of the overflowing Mississippi River.

    Warm-up

    Toe Touches x 10 IC

    Arm Circles x 10 IC (10 forward & 10 backwards)

    SSHs x 20 IC

    Self Love x 10 IC

    Windmills x 10 IC

    Hill Billies x 20 IC

    Swing around the waist with a bell x 20 (10 clockwise & 10 Counter) OYO

    Round One (Leg Exercises)

    Lunge walked with the bell to the 3rd light post (about 15 yards) and back to the starting point (another 15 yards). The PAX then grabbed a bench and did right leg steps up with the bells x 20 IC immediately followed by left leg steps up x 20 IC. Then facing the River, each PAX did dips x 15 IC. Gabrielle was the only one dipping with a bell on his crotch for added weight. Walked away from the bench and did Rocky Balboa on a bell x 20 IC, Goblet Squats x 10 IC, and calf raises x 10 IC.

    Round Two (Upper Body)

    Chest Presses (one arm at a time x 10 IC)

    Rows (one arm at time x 10 OYO)

    dead lifts – 10 OYO

    Curls->Squat->overhead press – 10 OYO

    Halo with curl – 10 OYO each direction (20 total)

    Kettle Bell Swings x 15 OYO

    Wife Pleasers with bell above crotch – x 10 IC

    Chest Presses (both arms) x 20 IC

    Round Three (Suicides)

    Ran about 15 yards toward the kettle bells and did 5 manmakers. Then ran back to the starting point and back to the bells and did another 5 manmakers. Rinse and repeat for total of 3 rounds with 15 manmakers.

    Same run as above except each PAX did 7 Thrusters with the bells instead of 5 manmakers. So a total of 3 rounds with 21 thrusters were completed.

    Final Round (There’s Something About Mary)

    Flutterkicks with bells x 15 IC

    Hello Dolly with bells x 15 IC

    LBCs with bells x 20 IC

    COT and Lagniappe

    Count-o-Rama 9 PAX with 1 FNG, Name-o-Rama, announcements, and intentions. Welcome FNG Towelette. Because he is Moist’s son with “Wetmore” as his last name, Towelette seems appropriate. Also, continued prayers for Angie’s List father’s treatment and battle against cancer. This was my first time witnessing a perfect attendance at Coffeeteria after a beatdown. All 9 PAX showed up at the most expensive PJs in town, but I can never put a price tag on any F2 gathering with all you overachievers who make me accountable every morning at a 5:30 beatdown. Once again, thanks for the opportunity to lead. I am always grateful to be able to workout with the PAX.

    SYITG

    King Kong

  • One Trick Pony

    YHC generally has one favorite Rock City exercise. So in his first Q in many months, and with many new PAX since then, time was right to break it out again. So 5:30 am, time to start with the running disclaimer (we’ve got places to go, PAX….) and off to the rock pile.

    Warm Up

    • Sllllloooooowwww cadence Windmills x10. Oh look, welcome to the group Marlin.
    • SSH x25. Oh look. welcome to the group FastTax
    • IW x20. That it? I think we’re all here. Any one else rolling in hot?
    • Low Sllllooooowwww Squats x15. Gabrielle decides he only wants to do Slow squats (not the Sllllloooowwww variety) and is usually back to standing position by the 2-count.
    • Slllloooowwww Merkins x15

    Grab a rock

    Rock 11s

    Rocks in a line in the middle of the parking lot. 11s with Burpees and Derkins on opposite sides. Passing the rock towards the Derkins, do 11 Shoulder Presses. Passing the rock the other way, do 11 Curls. Go.

    As usual, this is a good time killer for everyone who’s F3 name doesn’t start with “Mahatm”. For PAX whose names do start with that – its just another day in the park.

    6:00 – time to wrap up to move to the next step. For PAX who didn’t finish – the goal will be to get further the next time YHC does this.

    Leg Times

    After working upper body, time to work the legs. Grab your rock and head to the pavillion.

    • Right Leg Step Ups x15
    • Pai Gow correctly predicts that Left Leg Step Ups are next. x15.
    • Monkey Humpers x25

    Take your friend to go have a seat. In your People’s Chair. Curls x15 while we enjoy our seat. Stand and shake ’em out. Repeat, this time with overhead presses. Shake ’em out. Back to the pavillion for another round through RLSU, LLSU and MH.

    Return Times

    Bring the rocks back home. Head back to the Shovel Flag and Freedom Hammer. On your 6 for some FK and Penguins until the clock hits 6:15am.

    Finish up with counting (up to 19!) and naming (Welcome back Billy Goat – been a while!). Then our announcements (lots of stuff going on – hope to see all the PAX out at the upcoming events). Finish up with our sweaty COT. Thanks for the chance to lead, PAX!

    PS: YHC had grad ambitions of celebrating the 645th anniversary of the largest occurrence of the Dancing Mania (https://en.wikipedia.org/wiki/Dancing_mania), when reports have it that upwards of 400 people died in Aachen, Germany, from exhaustion brought on by non-stop dancing and gyrations. The celebration would have included Goofballs, the Side-straddle-hop ridiculousness seen at Okwata, and other exhaustion-inducing exercises. But alas, YHC ran out of time before being able to appropriately test such a workout. Maybe next year for the 646th anniversary.

  • Laundry list ✔️!!!

    With a blast from the past planning to post this Gloom at Grandmothers House.. YHC arrived at grandmas excited about two things.. First to see Ringo who has been away for awhile taking care of his second home in Florida, serving the many patrons colored, flavored and topped pancakes as they visit the beaches on summer vacation.. If your down his way in Destin, stop on in at the “The Pancakery” and replenish those carbs you may have burned off at a recent F3 post.. Be careful though, as Dredd likes to say “You can’t out King your Queen.” Second was to complete a beatdown from a previous Q at the Gipper… With a few modifications in place the YHC planned the return of the WASHATERIA!! All though this wasn’t new to Bushwacker and Cowbell, the YHC should have given better instructions as Mr. Wacker decided to pullout his Grundyism along the way.. Halfway through as Cowbell and the Q seemed to be pulling away, Bushwacker after taking partner Ringo through some extra counts on a few of the reps decides to confirm the counts of the exercises.. Lagniappe always accepted, wether it be extra chocolate chips, Hershey drizzle or whip cream on those pancakes and Ringo gobbled up the extras like a true veteran..

    Warmup consisted of all IC to 15 Toe Touches, Windmills, Mummy kicks and SSH…

    Thang

    Partnered up.

    P1 does exercise P2 makes his way up the stairs around the flag pole and backdown halfway down the corridor relieving P1 and picking up the count..

    Werkins 50 (Hand release)

    American Hammers 100

    Step-ups 150

    Hip Thrust 200

    Air squats 250

    Toe Taps 250

    Escalator 200 (20 Burpees, 30 Merkins, 40 Jump Squats, 50 Lunges and 60 Freak nasties)

    Randy’s 150 (Reference Ralph’s brother in the Christmas story)

    Imperial Walkers 100

    Arm circles 50

    With 7 mins to spare PAX took to their six for some Mary. 1 PAX would sprint the corridor and Mosey on the return while the rest of the PAX we’re completing Little Manny crunches, Wife Pleasers and Hello Dollies.. Each PAX got through 3 rounds in all to the 0600 hour of completion..

    We circled up for the count off, announce and COT!!

    Gave the honors to our veteran guest Ringo.. He graciously reminded us to be thankful for the many blessings we have already enjoyed and not necessarily the things we wish for…

    I will include something Bushwacker shared at a previous post that has really struck the YHC..

    “Go out and be KIND, not nice but KIND!”

    That phrase is so intentional, and F3 starts with the intention to be ones better self, so to be better for those around us..

    Appreciate the journey with you this Gloom and the Laundry is complete..

    Till the next Gloom 👍🏻👊🏻✌🏻!

  • Stomp #200 – Legends of the Stomp

    “What makes you successful? The number one thing is consistency and performance at whatever you choose to do” – Nick Saban

    “Habits matter more than goals. There is a compounding effect of habits in the long run.” – Shane Parrish

    The Stomp was started 4 years ago as a means of training for the Spartan Race. The original 610 Stomp route was down Marconi to either Harrison or Filmore, all the way to Wisner, and then back to the park, stopping every 6 minutes for 10 burpees. It was not necessarily intended to be a consistent weekly workout, but people kept showing up for it and Q’ing it. The same people, in fact. If you look at the BB from Stomp #100, you’ll see a whole lot of familiar faces. https://www.f3nola.com/2017/07/18/610-stomp-99-let-the-celebration-begin/

    It seems crazy on a day like today, 25 strong, that this workout might once have been abandoned, so it seemed only fitting to thank those that shepherded it through the leaner times. Plus, they emailed me. Several times. You got this, right Kuch? You do know it’s the 200th Stomp? Yes, Yes, I know, this is the third email I have received. Right right, just checking. Evidently there was a bit of concern that YHC would neglect his duties as one of the site Q’s.

    So a plan was hatched to honor those that carried The Stomp when no one else was showing up for it and to keep the pax together in groups so that we could push each other and also enjoy a bit of F2.

    Fast Group Legend: Smooth: Smooth is the fastest guy at the Stomp each week, and if we did not let him lead the fast group, he would just run away from it anyway. Every week, while we all run in small groups, Smooth pushes himself to go hard, solo, and rack up more miles than anyone else. In fact, we’re never quite sure where he actually goes, but I’ve heard rumors about him making it to the river and having a cup of coffee before getting back to the flag at the same time as everyone else. T-claps to everyone who ran with him today, and especially Screw Top, who even appeared to keep up.

    Medium Group Legend: Tool: Tool is the reason we run the route we do today. Having run both routes, this one is far superior and involves far fewer speeding vehicles in the pitch black of the tree canopy of Marconi. So thanks to Tool for that, and for his consistency in posting for and leading The Stomp over the past 4 years.

    More Casual Pace Legends: Hawg and Rudy: Again, look back at the list of PAX posting, and you will see both of these guys at the top. Neither ever shies away from leading a workout, whether it’s because Shorty signed up for it, or because they volunteered. Both guys could eat a tub of ice cream and then outrun me, but since they are doing their sub 130bpm runs right now, they were perfect for leading the 10-minute milers. Two of the most consistent posters and leaders F3 Nola has.

    Each group did its own workout led by its Legend. I know Tool had our group doing burpees at every bridge, and Smooth had his group doing merkins at the turn (and still maintaining right around an 8-minute/mile pace). I need a report from the Hawg/Rudy group.

    COT, Name-o-rama, and War Eagle did the honors on the prayer. Hope everyone enjoyed the celebration. – Kuch

  • [City] Park it like it’s hot

    [City] Park it like it’s hot

    When I woke up on Saturday morning, I was feeling a little sore from Okwata & Wolfpack Mountain on Thursday & Friday. But once I got out to City Park & stretched a bit, my watch hit 6:30am, and it was time to roll. We mosey’d over to the peristyle for the warmup.

    Warm Up:

    • Self Love – 15 in cadence
    • Freddy Mercury’s – 20 in cadence
    • Side Straddle Hops – 25 in cadence
    • Plank Jacks – 25 in cadence
    • Arm circles – 10 forward, 10 backward

    The Thang:

    After the warmup, we ran to Marconi & back to the peristyle. Once back at the peristyle we did:

    • 20 partner push ups
    • 25 partner leg throws (ab exercise)

    Then we ran to Marconi & back again, and when we got back to the peristyle we did:

    • 10 inchworm burpees
    • 25 box cutters

    After the box cutters were done, we ran to the fountain. At the fountain, we did:

    • Fountain box jumps: each PAX got the choice of doing either 10 box jumps onto the top ledge of the fountain or 20 box jumps onto the bottom ledge of the fountain

    After the Box jumps, we partnered up and did:

    • Partner 1 – 100 Rocky Balboas on the museum steps
    • Partner 2 – dips on the fountain
    • Then we switched

    After this we mosey’d to the side of NOMA and did:

    • Partner 1 – 60 mountain climbers (2 is 1; where each leg pump counted as 1)
    • Partner 2 – People’s chair against the wall
    • Then we switched

    After this, we mosey’d to the track & did some mary:

    • LBC’s – 20
    • Flutter kicks – 20 cadence count
    • Dying cockroaches – 20 cadence count
    • Levels (6 inches, 12 inches, 18 inches) – 20 seconds each level

    After the mary, we hit a lap around the track & then mosey’d back to the flag for the count-off, name-o-rama, announcements, intentions & prayer. Thanks for posting, fellas; I enjoyed grinding through the beatdown with y’all!

  • The Renaissance Lives

    YHC remains committed to making the Renaissance on Sunday mornings a regular thing. Rolling in hot to Q the best Sunday AO outside of Uptown, YHC joined the other Pax to get things going. But first, a brief disclaimer, and then…..

    Warmup

    SSH IC x 31
    Abe Vigodas IC x 10
    Grass Grabbers IC x 10
    Arm Circles IC x 20

    Mosey to the Foundry for Stations:

    Run to Bike Trail, 5 Burpees and Run back (Timer)
    90 degrees arm hangs (Helps with the pullup)
    Big Boi Situps (AMRAP)
    Rinse and Repeat

    Mosey to the Practice Track
    While on the way there, sudden change, 10 Burpees OYO

    At the practice track

    BLIMPS at each turn as we run around the track
    Burpees x 5
    Lunges IC x 10
    Imperial Walkers x 15
    Merkins x 20
    Plank Jacks IC x 25
    Squats x 30

    Mosey back to the Flag

    Mary
    Flutter Kicks IC x 15
    Hello Dolly IC x 15
    Tin Snips IC x 15
    LBC’s IC x 15
    Low Slow Squats IC x 20 (Courtesy of Hokie Pokey)

    COT
    Count Off, Nam-o-rama, announcements, intentions, closed with a prayer to the Sky Q

    NMM

    The Renaissance Lives! Join us next Sunday at 0600 to 0645 to see what it’s all about. Coffeteria at Cafe Navarre afterwards is always a good decision!

    SYITG



  • Attack the Mountain

    It was a humid June morning when I arrived at the flag on Friday. After some stretching & some talking, the clock hit 5:30am, and it was time to commence the beatdown. We did a brief jog down the street and then we circled up once we got back to Loyola

    Warm Up:

    • Side straddle hops – 15 in cadence
    • Mountain Climbers – 15 in cadence
    • Grass Grabbers – 15 in cadence
    • Imperial squat walkers – 15 in cadence
    • Arm circles – 10 forward, 10 backward

    The Thang:

    After the warmup, we headed to the mountain & partnered up. Then we proceeded to do the following: Partner 1 runs to the wall & back, while Partner 2 planks & waits. When partner 1 returns, Partner 2 then runs to the wall & back, while Partner 1 planks & waits. Once Partner 2 returns, then both partners run up to the wall together & wait for the rest of the PAX to do the same. Once all the PAX arrived at the wall, I would then call out an exercise for the PAX to do on their own. Once completed, we would repeat the same sequence again & again until we reached the top of the mountain. The exercises that each partner did while waiting for the other partner to complete the run to the wall & back are:

    • Center hand plank
    • Side hand plank on right side
    • Side hand plank on left side
    • Feet 6 inches off the ground
    • Feet 12 inches off the ground
    • Feet 18 inches off the ground
    • Break (no exercise on this round while waiting for the partner to finish the back & forth run)
    • Stationary squat (tree hugger) without using the wall
    • Stationary squat with your back against the wall

    The exercises that the PAX did together when we collectively reached each wall are:

    • Seal Jacks – 20
    • Slow Squats – 20
    • Floyd Mayweathers – 40
    • Burpees – 10
    • Partner Push Ups – 15
    • Rocky Balboas – 40
    • Windmills – 15
    • Plank Jacks – 20 (2 is 1)
    • Jump Overs (one partner planks, while the other partner jumps over him) – 10

    Once we made it to the top of the mountain, we touched the last wall with our partners & then went down the steps to the bottom of the mountain. Once at the bottom, we mosey’d back to the flag for the count-off & name-o-rama. We had an FNG with us this day, and after some deliberation it was determined that he would be named Isobar. After Isobar’s name was solidified, we did the intentions & then closed with the prayer. Thanks for letting me lead, fellas; I enjoyed attacking the mountain with y’all!

  • New Challenge – The 69ers

    Few uptowners traveled the 2 miles outside of their home radius. Therefore, most never had the chance to experience the H8 on the other side of the world. F3 Nola even designed a mudgear shirt with an “H8” logo on the back. Uptown deserves to have its own challenge called the “69ers.” YHC remembers that Tool Q’ed a Mini H8 with 4 laps as a practice run for the actual H8 with 8 laps. It’s called 69ers because a practice workout will have 6 laps. When it’s time for the actual challenge, it will be 9 laps. More importantly, the laps are in figure 9 or upside down 6 route. Today, YHC only has time to Q a 6 laps practice run for the very first introduction. Hopefully in a few months, YHC will bring this challenge on with 9 laps. The goal is to finish the 9 laps within 30-32 minutes. Three figure 9 laps equal to approximately 1.25 miles. Therefore, 6 and 9 laps will be about 2.5 and 3.75 miles, respectively. Maybe one day, we can all have a mudgear shirt with a “69” logo on the back. I’m sure it will be an hot item. Just imagine Gabrielle with his tight-fit mud gear with “Gabby & 69” on his back.

    Warm-up
    19 brave PAX showed up this morning not knowing that they were about to get a piece of the “6” of the 69ers. Quick disclaimer and moseyed to the parking lot in front of Audubon Zoo with the following exercises:

    Toe Touches x 10 IC
    SSHs x 20 IC
    forward arm circles x 10 IC
    reverse arm circles x 10 IC
    Hill Billies x 20 IC
    Mountain Climbers x 20 IC

    Introduction of the 69ers

    Lap 1 – Start at point A with 6 hand-release burpees (Hurpees). Run towards Magazine Street and make a U-Turn back towards Point B. At point B – 6 more hurpees, then bear crawl for about 15 yards to point C. Then mosey back to point A. Lap 2 – same route except with 5 Hurpees at point A and B. Lap 3 with 4 Hurpees at point A and B…. you get the idea. At the last lap 6, finish with 1 hurpees and the run. Total distance for the 6 laps is about 2.5 miles. The goal was to finish the race under 20 minutes. T-claps to Beiber being the only one finishing under the 20 minutes at about 19.5 minutes. Also T-Claps to Douille and Tinkles finishing 2nd and 3rd. Tinkles finished right under 22 minutes.

    While waiting on the “6” (how fitting), PAX did rocky balboa x 20 IC. Then the PAX headed to the grass field in front of the Zoo and did a round of Mary with the following exercises:

    LBCs x 20 IC
    Hello Dolly x 20 IC
    Dying Cockroach x 20 IC

    Moseyed back to the flag for COT. During the run back, few PAX were asking YHC what’s an “H8?” Hopefully, in a couple of months, YHC will challenge not just Uptowners but all PAX to come to Uptown for the 69ers challenge (9 laps within 30-32 minutes mark). Once again, I am always grateful to workout with my F3 brothers. Thanks again for the opportunity to lead. SYITG.

    King Kong.