F3 New Orleans

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  • Like a VQ

    PAX arrived at Granny’s, weather warm, shovel flag limp in the breezeless gloom. Much talk of aching trapezius on account of @grundy’s Bearcrawlapalooza. Pik reminded The PAX of YHC’s much celebrated lack of attendance of late by suggesting that this was YHC’s VQ. You know, I’ve always thought that the subject of Madonna’s “Like A Virgin” wasn’t really a virgin. I mean, if she was really a virgin, the song woulda just been called “Virgin”. But she wasn’t a virgin, she was just LIKE a virgin. It was kinda the same thing for my Q today.

    Warmateria

    • SSH x 25 IC
    • Seal Jacks x 20 IC
    • Imperial Walkers x 15 IC
    • ??? x 10 IC
    • Burpees x 5

    Thangateria

    BLIMPS – up the trailhead stairs and back between exercises

    Head to bus stop for:

    • Freak Nasties x 25 IC
    • Stepups x 20 each leg
    • Irkins x 15 IC
    • Box Jumps x 10
    • Inclined Shoulder Taps x 5 IC

    Amphitheater stage for Jack Webbs, 1 to 4 ratio merkins to invisible arm presses

    Next up was a failed attempt at a Movie Quote Plank/Merkin Wave. PAX circled up in plank position, went around circle, each PAX had to quote any line from Hunt for Red October, Ghostbusters, Tombstone, Goodfellas, or Big Lebowski. Cowbell has not seen any movies, ever, so the instructions were modified for him. He just had to say any complete sentence. Punishment was 5 merkins. Let’s just say this din’t work too well and leave it at that. YHC was just trying to inject a little fun, but these men are all business. Winner goes to Zoolander (or was it Waterpik??) with: “Ghostbustas, whaddaya want?!?”

    Back to amphitheater for a quick series of 6’s: 1 box jump on wooden platform, down the “hill” hop up on stage and 5 merks, etc etc.

    Back to flag for more than 7 minutes of mary:

    • LBC x 30 IC
    • 5 burpees (PAX experienced shock and awe.)
    • Crunchy Frogs x 20 IC
    • Freddie Mercury x 15 IC
    • 5 burpees (More shock and awe. At this point, someone shoulda said “This aggression will not stand, man.” Missed opportunity men, missed opportunity.)
    • Fondas each leg x 20 IC (with the pulse)
    • Nolan Ryan’s each side x 10 IC

    Countateria, Prayerateria

    Thanks for posting guys. nice to see seven at Granny’s!

    Touched for the very first time,

    Ei

    ((The product you have come to know and love, EiEi, has been re-branded as EchoIndia. You will still experience the same great taste, customer service, and award winning poetry. All shenanigans, shameless attempts at wit, and continual hazing of Chewy will remain the same. We have simply refreshed the logo and user interface to bring you a more visceral (yet still unsatisfying) experience. Please text all complaints directly to Chewy’s cell phone. Your complaint will be addressed in a manner commensurate with Chewy’s level of cell-phone expertise/acumen.))

  • F3: It’s more than a workout

    YHC volunteered for the Q this morning when Angie’s List couldn’t do it. One thing I love about F3 is that every man takes responsibility for their obligations. Members take their Q’s serious and when life gets in the way of them fulfilling their responsibility they make sure that someone fills in the gap. Likewise, YHC has never seen a Q go unfilled when a PAX member asks someone to step up. F3: It’s more than a workout.

    On this morning, YHC had prepared a game plan never seen at Rock City. After taking the long way to Pontiff do to a train stuck on the track, YHC ran up at exactly 5:30 yelling the disclaimer. The PAX left the flag and took a left turn heading south. Mumblechatter of YHC trying to be like Mahatma was heard from the back, but that would not distract from the beatdown ahead.

    The PAX circled up near the swings for the warm-up:

    SSH X 20

    Peter Parker X 20

    Imperial Walkers X 20

    Concrete Grabbers X 15

    Arm Circles X 10 forwards X 10 backwards

    THE THANG

    The PAX divided up into 3 groups of 3 for circuit work using the swing set, cover, and playground.

    The first circuit included Pull-ups, Irkins, and Underdogs.

    Pull-Ups X 15, 10, 5

    Irkins X 25, 15, 5

    Underdogs X 25, 15, 5

    The second circuit included Derkins, Alternating Leg Step-Ups or Box Jumps, and Dips.

    Each exercise X 25, 15, 5

    THE THANG II

    This would not be Rock City without a some rock work. Indian Run to the rocks. Pick a rock and circle up for a circuit including Curls, Rows, and Shoulder Presses X 25, 15, 5 each.

    Drop the rocks and head back to the flag for Mary.

    LBC X 20

    Dying Cockroaches X 20

    Time-Up

    At this point, YHC grabbed my cellphone to write down the names. When YHC looked there was six missed calls from my M. My 2.0 had a fever seizure and was being transported via ambulance to the hospital. YHC left before the COT.

    When YHC posted the news on Mumblechatter my M and I were overwhelmed by the response. Prayers, personal messages, and private texts have been sent all day including a personal visit from Bones while we were in the ER. Today my m learned and YHC was reminded that F3 is more than just a workout.

    F3 is friends, family, accountability, and a brotherhood rolled into one. We demand excellence and strive for every member to obtain it. We don’t shoot the wounded. We pick up the fallen brother, and we always have each other backs. We are F3 NOLA! We are F3 NATION!

    Thank you for allowing me to be a part of this great group and thank you for letting me lead.

  • Interval Training at the Marsh

    Emerging from the darkness were Cowbell and Shooter and it was time to get underway. College baseball chatter filled the humid air in the gloom at the Milestone March as the PAX converged- ready to get the week started with a beatdown.

    Cowbell reported he bolted off to Oxford, MS this weekend to catch his Ole Miss Rebels in action, and YHC and Shooter had been following the LSU Tigers in their quest for a return trip to the Super regionals, and hopefully, Omaha, for the College World Series.

    After a brief warmup consisting of Arm Circles (forward and reverse, softball, beachball), YHC led the PAX over to the playground equipment for a quick set of 10 pull-ups.

    Next, mosey to Lakefront, to the corner of Lakeshore Dr. and Marigny St for a set of 5 timed runs around the track at Maringy St on 2 minutes time. Each lap took about 1:20, so we had about 40 secs rest in between each lap.

    Next, we hit the stairs at Rips for some up and overs. One man goes up and over, while the F3 bros on the ground do some work… (merkins, jump overs, squats, Hello Dollies, Flutter Kicks, Calf Raises).

    Let’s head to the seawall for some Derkins, Freak Nasties, Box Jumps.

    With about 5 minutes to spare, YHC led the PAX back to the Marsh for count off, COT. YHC prayed us out. Thanks guys for empyting the tanks with me this morning and pushing me to become better in the process. I am always appreciative of the opportunity to lead this inspirational group of men.

  • F2 Brown Chicken Brown

    YHC was eager to get his Northshore VQ under his belt and thought what better way than to get a little F2 in afterwards. The plan was to have a 30 minute beatdown and head over to The Beach House for drinks and food.

    A pax of 8 showed up ready to have a leisurely light work out on the Mandeville Lakefront at 0600. Boy were they mistaken. YHC spent countless hours trying to figure out how to cram 1 hour worth of workout into a short 30 min. This is what went down…

    The Thang:

    COP #1) Warm Up:

    SSH X 20, Hillbillies X 20, Mtn climbers X 20, Arm circles f/b X 10

    Spartan:

    75 yard sprint, complete 10 merkins OYO, walk back to the start. Rinse and repeat X 12. #crowdpleaser

    Lazy Dora’s: 100 merkins, 200 LBC’s, 300 squats

    P1 does 10 merks, P2 planks, repeat until 100

    P1 does 20 LBC’s, P2 does 6″ leg hold, repeat until 200

    P1 does 25 squats, P2 does squat hold, repeat until 300

    #crowdpleaser

    COP #2) 6MOM:

    Crunchy Frog X 31

    Flutter Kicks X 20

    Mosey back to the flag for count off, nameorama, announcements, and Steve prayed us out.

    Pax had a great time at the Beach House afterwards and was joined by Butt Splice & 2.0 and Capt Sparkles. Turbo plans to lead the next F2 event in Covington sometime in July.

    Thanks for letting me lead and taking me in on the more spacious side of the lake!!

    -Cowbell

  • The DZ Demands a Sacrifice

    8 PAX gathered for a sprint workout at the track. YHC has been wanting to break out the jump ropes for a while, but today was the first time we had enough ropes (4) and a small enough crew to put them to use. First though, a warm-up consisting of a lap around the track with: moseying, high knees, butt kicks, Super Marios, carioca, open the gate, and of course, close the gate (this is not a barn).

    Afterwards, we circled up to complete the warm-up with

    • 20 mountain climbers IC
    • 20 scorpion kicks IC (10 each leg)
    • 1 minute of static stretching on OYO

    The workout – 1st Exercise

    Divide into 2 groups.

    We did this circuit 4 times with a very brisk 20-second count in between round 2 and 3 from Double J.

    The jump ropes will be back, guys, so I suggest a little practice. This one costs 10 bucks and we used two of them without incident today. Might wanna invest in that jump rope form before the penalty burpees begin (j/k…. or am I?) https://smile.amazon.com/Survival-Cross-Jump-Rope-International/dp/B00LGXE5NS/ref=sr_1_1_sspa?keywords=speed+rope&qid=1559585099&s=gateway&sr=8-1-spons&psc=1

    During this circuit, The Wiz injured his calf, and has been hobbling around since. Hoping that’s a short term thing – it’s been really cool having a founding member back in action with us.

    2nd Exercise

    The Danger Zone requires a bit of downtime to catch your breath with all the sprinting, so we hit the abs early with some Mary IC

    • Flutter Kicks x20
    • LBC’s x 20
    • American Hammers x 15
    • Penguins x 20
    • Hello Dolly’s x 15
    • Low Country Crabs x20

    PAX were encouraged to squeeze their abs, keep their form, make every rep count.

    3rd Exercise

    Fastest Quarter Mile – Go! I’ll add your times as you send them to me. Here is what I have for finishing place as best I can remember:

    1. Jesus Juice – 1:16
    2. Screw Top – 1:17
    3. Kuch – 1:30
    4. Shuffles
    5. The Undertaker
    6. Half Nelson – 1:55
    7. Quiche – 1:59

    (The Wiz – DNP due to injury)

    Mosey back to the flag to close with some static stretching and the usual formalities. Thanks for giving me the opportunity to be a leader today. – Kuch

  • Rumble with the MotherShip Marauders

    What a blessing to be standing in the early morning Summertime bright gloom for a Saturday MuscleShip adventure through the park. 7 Pax gathered a short disclaimer of self awareness of safety and effort was given and the fun began.

    Mosey to the baby foundry – along our route we picked up Grimace so QIC was happy with an even number for partner workouts planned. We circle up for a quick warm up:

    Slow toe touches with a hold at the bottom x 10

    Slow right leg lunch with a hold x 5 – repeat left leg x 5

    SSH x 20

    Michael Phelps x 10

    Peter Parkers x 15

    Partner up – Pax moved over to the pull up bars – idea was every Pax was to complete 10 dead hang pull ups with a spot from their partner. QIC noticed at the recent Murph, most (including the QIC) would resort to short-arming pullups especially as we got tired.  Using a spot helps work on form, confidence and strength.  After the 1st set each, PAX would do 20 LBCs or WWII sit ups, then repeat.

    Mosey over to the block pile (QIC came prepared, dropping off cones prior to meeting at AO), we only had 8 and there was a plan to use the tires (that have surprisingly be left untouched by City Park staff). As the MuscleShip Pax was focused on getting our gear in place and the “workout” task ahead, who should arrive but a group of unruly marauders of the Mothership, asserting claim to all the blocks and open space for themselves.  They attempted to intimidate the smaller Pax of 8 yet, QIC felt confident in our ability to out perform even the loudest chirping Cotter from their group.  Most had a hard time staying focused on their workout as they watched in awe of the sweat generating effort the MuscleShip Pax of 8.

    The Thang on Display –

    Two groups of partners (4 Pax) – 2 large tires.

    One Pax on his back leg pressing the tire while the partner stood in the tire adding extra weight. This did take some balance and coordination – lagniappe to the work.

    Each Pax did 50 leg presses and 25 chest press – flip flop.

    The other group of 4 –

    Pax 1 farmer carry blocks from one end of cones to the next, while Pax 2 does Squat Press – as Pax 1 is on his way back switch to prisoner overhead squat press.

    Flip Flop

    Now All 4 Pax lined up at cones did one push up on the block – 2 Over Head Lunge – 2 push ups with 4 Over Head Lunge – 3 push ups with 6 Over Head Lunge until reaching the other end of cones, RUN back with block over head. Rinse and Repeat.

    Finally – block around the trunk – PAX partners standing back to back pass the block x 10 each direction.

    FLIP FLOP with the PAX on the Tires.

    NOTE: MotherShip Marauders midway through seeing this beatdown effort couldn’t “stand” around any longer so they quietly returned their blocks and moseyed off to “Merryland”……to be seen again later at coffeteria!   Great stories of workout beatdowns were shared along with “catfishing” tales.

    MuscleShip Pax returned out gear (blocks and tires) yet still had something left in the tank…..so behind the pace of GreenScreen we headed back to the Museum fountain.

    20 incline merkins followed by 7 in unison inchworm burpees.

    Mosey over to the tree field for some core:

    1 minute low plank

    1 minute of scoops

    1 minute of flutter kicks

    1 minute of high plank

    1 minute of stretching

    The mission was accomplished!

    COT – After namorama and prayer of thanks giving – the PAX broke for the day!

    I’m grateful to have the opportunity to lead as well as the camaraderie that comes with being an F3 brother. We hold a bond of accountability – even when meeting up with (or at times being) Marauders!

  • Double or Nothing

    Extra Credit

    Side Effects offered some extra credit for a few pax that showed early. After 5 rounds of 30 seconds of burpees topped off with a couple rounds of pull ups, we felt pre-warmed up.

    Warm up

    What’s the second greatest time of year? You guessed it- The NBA Finals. On the heels of feeling inspired that LeBron James and I started the Finals from the same place this year, it was time to get off the couch and engage in competition fit for the gym.

    We moseyed to the nearest circle for a round of Ring of Fire. This time only called for defensive slides. Then the following:

    15 Al Gores
    15 Bobby Hurleys
    15 merkins
    30 circle of merk(ins)

    The Thang

    With the teams assembled and no basketball court in sight, it was time for a different competition: Ultimate Frisbee. After explaining the rules (props to Shangeaux for the Spanish translation for our FNG) and playing a warm up, it was time to get serious. Enter sports betting. The winning team places the exercise bet (er, punishment) that the losing team must fulfill before the next game. Games were first to 3 points.

    The punishments that followed:
    8 wolverines (if burpees and Peter Parkers had a baby…)
    20 Bobby Hurleys
    20 Heels to the Sky
    Something forgotten here…

    With the series tied 2-2, we started the tie-breaking game. 10 Doctor W’s to the loser. The winning team won and Topanga, refusing to go down easily, doubled down the bet to 20 Doctor W’s for one more game. Fortunately, the rematch did not change the outcome and Topanga soon became very acquainted with Dr. W, an experience his abs will not soon forget.

    Count-a-rama. 11 Pax
    Name-a-rama
    COT

    Big Easy

  • Ran Back Mountain

    39 PAX met up on the last day of May, which was hot and humid. It was also the last day of the ISI challenge, and maybe that’s why we have close to 40 PAX. YHC couldn’t believe there were no FNGs with that many people. At 5:30, YHC gave his standard disclaimer and off went the PAX.

    Warm-ups

    Short mosey to the palm trees on Loyola campus and did the following in cadence:

    Windmills x 10

    Forward Arm Circles x 10

    Backward Arm Cirlces x 10

    SSHs x 20

    Hill Billies x 20

    MC x 20

    Burpees x 10 OYO (few mumblechatter to start off the day)

    PAX then moseyed to the bottom of the WPM. All PAX ran up the entire mountain backwards, but stopped at each flat level and did the following exercises:

    1. 20 x slow merkins IC
    2. 25 x LBCs IC
    3. 20 x Burpees OYO (a lot of mumblechatter here)
    4. 20 x Leg Raises IC
    5. 25 x King Kong Shoulder Taps IC (2 = 1)
    6. Fans’ favorite 20 x Burpees OYO (even more mumblechatter)
    7. 20 x Imperial Walkers IC (2 = 1)
    8. 20 x Plank Jacks IC
    9. 20 x Hello Dolly IC
    10. 10 x Burpees OYO (heard some sarcastic comments about only 10 burpees)

    At the top of the WPM, PAX enjoyed the view of the sunrise over the Superdome and Downtown NOLA for few seconds…. then a Round of Mary with the help of the PAX

    King Kong – Dying Cockroach x 20 IC

    Screw Top – Protractor for few minutes (seems forever)

    Kuch – Low Country Crabs x 20 IC

    Jesus Juice – American Hammers x 20 IC

    Yo Mama’N’Dem – WWII Sit Ups x 20

    Jesus Juice yelled out “why are you picking on the Lakeview folks?” YHC was just showing appreciation that these guys are consistently driving from LV to Uptown for a beatdown.

    Moseyed back to the flag at 6:15 a.m. A lot of mumblechatter about the burpees this morning, but we ended up with 60 burpees. We all got stronger today.

    COT

    Count-O-Rama 39 PAX, Name-O-Rama, announcements, intentions. We prayed for safe travels during the summer. We also prayed for Da Parish’s Cousin for a successful treatment at MD Anderson. We are thankful for our health and our ability to workout with each other on a regular basis. Thank You all again for the opportunity to lead. SYITG

    King Kong

  • 21’s at the Muscleship

    YHC saw the previous week that the Mucsleship did not have a Q and took the opportunity Q his first visit to the Muscleship.  Quick disclaimer was given and warm up.

    Warm-Up

    Smurf Jacks x 21

    Imperial Walkers x 21 (the PAX quickly saw a theme but were incorrect YHC did not hit the black jack tables the night before)

    Seal Jacks x 21

    Grass Grabbers x 21

    Wind Mills x 21

    21’s – I had seen this in a back blast from Fracsac not long ago and saw it at the top of the exercise list on the F3 website.  SSH were the exercise of choice and this a more of a mental test than physical test.  YHC would count in cadence to 5 and then the PAX would have to count in their head and stop right at 21.  If the PAX stopped before or after YHC there would be a penalty.  To my surprise our attempt at this was a success and no penalty was levied.

    Bear Crawl Ring of Fire

    PAX remained circled up and bear crawled in a circle until YHC said stop and then YHC did 10 merkins while the PAX planked and once each PAX completed 10 merkins the bear crawled continued.  Two rounds was enough to get the juices flowing.

    Thang 1

    Dirty McDuce

    Round 1

    Derkins x 12

    Right Leg Step Ups x 12

    Dying Cockroach x 12

    Lap around the museum

    Round 2

    Shoulder Taps x12

    Left Leg Step Ups x 12

    Russian Twists x 12

    Lap around the museum (during which YHC was advised by Frac that there should have been a penalty on the 21’s as Screw Top finished after YHC, turns out my back was to Screw Top and missed him finishing late.  We will tests the group one the 21’s again later).

    Round 3

    Irkins x 12

    Squats x 12

    Freddie Mercuries x 12

    Lap around the museum

    Round 4

    Floyd Mayweahter’s x 12

    Box Jumps x 12

    Hello Dolly x12

    Lap around the museum

    Thang 2

    Good ole Route 66

    1 Burpee at tree one and lunge walk to tree two

    2 Burpee’s at tree two and lunge walk to tree three

    And repeat until we hit tree 11 for 11 Burpee’s

    Now that everyone’s was gas tank was approaching empty YHC decided to once again test the mental strength of the group and we revisited the 21 exercise.  This time keeping a close eye on Screw Top who was clearly focused on the task at hand but could not match YHC cadence.  I will take the blame for that but alas this time a penalty of 10 Burpee’s was levied to the group.

    Thang 3

    Hurricane Hoedown

    This consist of 7 rounds of 4 variations on flutter kicks with each round reducing the count by 1.

    Each round we did the following flutter kicks: hands raised, hands out in front, on your elbows and then standard flutter kick.

    The PAX assisted YHC with someone taking a round.

    Last of the exercise was two rounds of merkin ring of fire with each PAX doing 10 merkins and planking while the others completed their merkins.

    With a little time on the clock YHC thought it would be a good idea to do some stretching when Kenna Brah volunteered to lead the stretching.  We will spare the details but it will be a long time before YHC entrusts Kenna Brah to close out the workout with some “good stretches.” 

    COT

    Count O Rama, Name O Rama, announcements, intentions and prayer.  As always it is an honor to lead and workout with the F3 brotherhood.  SYITG.

  • Rolling Stones

    Since the Rolling Stones didn’t get to play Jazz Fest, it was only appropriate to pay them homage. Not to mention, Rudy was back from “surgery”, kind of like Mick Jagger. Did you see Jagger’s dance moves after heart surgery? Yeah, we didn’t get that from Rudy today.

    Warmup:
    Side straddle hop
    Wind mills
    Grass grabbers
    Low slow squats
    Mountain climbers
    Peter Parkers 
    Box cutters
    Flutter kicks
    Arm circles

    Workout:

    Head to the Football field with rocks

    Throw your rock for 25 yards, then do 40 reps, throw 25 yards, 30 reps, throw 25 yards, 20 reps, throw 25 yards, 10 reps.

    Do the above set for each of these:

    Triceps
    Curls
    Rows
    Presses
    Squats

    Suicide run back to opposite end zone