F3 New Orleans

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  • A No-Fluff Blast (it’s 5 pm on Friday)

    Warm Up:

    • SSH x 25
    • Loooow Slooows x 10
    • Peter Parkers x 25
    • Arm Circles x 10 (forward, then back)

    Mosey to the base of The Mountain

    • PAX split in two groups, each one running up the stairs to the 4th level of the garage
      • Burpees x 20
    • Back down to the base of The Mountain
      • Windshield Wipers x 20
    • Up to the 4th level again
      • Jumping Lunges x 20

    Remaining on the 4th level

    • Jack Webb – up to an 11 count Merkin

    Mosey to peak of The Mountain

    • Dora 1-2-3
      • First exercise was actually a wall sit – each PAX completed 2 rounds before moving to next round
      • 200 x LBC’s
      • 300 x Monkey Humpers

    Remaining at the peak to enjoy the view

    • Dying Cockroach x 25
    • Box Cutters x 10 – then, reverse the box x 10
    • Leg Raises x 20

    Mosey to Flag

    • Count off
    • Name-o-rama
    • Ball of man

    Thanks for a solid showing.

  • Loose as a Goose

    It’s always stimulating to start of the week with an F3 beatdown first thing Monday morning. So when 5:30am hit, I issued the disclaimer and we set off to mosey to the track Once at the track, we did a dynamic stretching warmup that consisted of:

    • High knees
    • Butt kicks
    • Open the gate
    • Close the gate
    • Karaoke (30 yards out, 30 yards back)

    Following the dynamic stretching, each PAX did some individual static stretching on their own to get loose. Once everyone was loose as a Goose (Top Gun Danger Zone reference), we began with some ladder / sprint combos:

    • 1) High knees through the ladder, then 50 meter sprint. Mosey back
    • 2) Butt kicks through the ladder, then 50 meter sprint. Mosey back
    • 3) Squat jumps through the ladder, then 50 meter sprint. Mosey back
    • 4) Sideways in & out’s through the ladder, then 50 meter sprint. Mosey back 
    • 5) Sideways in & out’s through the ladder on the other side, then 50 meter sprint. Mosey back

    We took a brief 20 count break, then we proceed to do the same thing except we did 100 meter sprints:

    • 1) High knees through the ladder, then 100 meter sprint. Mosey back
    • 2) Butt kicks through the ladder, then 100 meter sprint. Mosey back
    • 3) Squat jumps through the ladder, then 100 meter sprint. Mosey back
    • 4) Sideways in & out’s through the ladder, then 100 meter sprint. Mosey back
    • 5) Sideways in & out’s through the ladder on the other side, then 100 meter sprint. Mosey back

    After this, we mosey’d to the middle of the track for some mary. We circled up, and then each member of the PAX had to lead a mary exercise in cadence using a 15 count. Screw Top & Smooth (if my memory serves me correctly) harnessed their inner Double J & decided to have us do some merkins instead of a mary exercise. Fortunately, though, no penalty burpees were issued for not following directions.

    Once every member of the PAX had finished counting off their exercise, we did some line drills. There were 5 drains along the inside part of the track, so we partnered up and then sprinted back & forth to each of the 5 drains. The first set of sprints was from shortest to longest (we began with the closest drain & ended with the drain that was furthest away). The next set of sprints was from longest to shortest (we began with the last drain & ended with the drain that was closest).

    After this, we took a brief 20 count break & then we ended with a 100 meter sprint and then a mosey around the track. Back at that flag, High Rise led us in some static stretching & then we did the count-off & prayer. I forgot the name-o-rama (was operating on 2 hours of sleep that morning), so we did the name-o-rama after the prayer was over just & then called it a day. Thanks for the opportunity to lead, fellas, and my apologies for the terrible Top Gun Goose joke above!

  • Mediocrity loves comfort

    On this beautiful day 35 years ago I was born, what better way to celebrate my birthday than with my fellow PAX for a beat down. The clock stuck 5:30am, I proceed with the disclaimer which included a quote that really got me thinking the previous night “Mediocrity loves comfort”.

    We started our traditional mosey to the field near the cinder blocks for a little Warm-up; within 30 seconds I heard “stop stop stop” I turned around and Shuffles was on the ground. Luckily we had Dr. Walleye with us this morning which he diagnosed him with a sprain instead of a break on the ankle. Shuffles hobbled back to the flag while we headed towards the field again. Warm-up included

    – SSH X 15 IC
    – Hill Billies X 15 IC
    – Self Love X 10 IC

    The Thang:

    Since the Danger Zone has cut into my rock city workouts I decided we would play with cinder blocks for the day. Going along with my quote the PAX were asked to get out of their comfort zone and do 5 extra reps of each exercise OYO after the cadence ended.

    – Curls X 15 IC
    – Shoulder Presses X 15 IC
    – Bus Driver X 15 IC
    – Flutter Kicks X 15 IC
    – Decline Merkins X 15 IC
    – Curls X 15 IC
    – Shoulder Presses X 15 IC
    – Kuch and Tool assisted with some exercises I forgot the name of
    – Decline Merkins X 15 IC
    – Bus Driver X 15 IC
    – others that I can not remember

    Once we completed our reps Dirty Dell thought it would be a swell idea to lunge walk back to drop our cinder blocks off so we did.

    Next Up:
    Run to NOMA where we partnered up. One partner sat on the wall and threw air punches while the other partner did 20 shoulder taps 2 = 1. At 6:10 with our shoulders on fire we headed back to the flag just in time for 6:15.

    We completed the COT, Intentions, and gave thanks to be able to get up and exercise this morning. Pleasure to Q – great way to start 35 off.

    –


  • Spartacus II…yet again

    DISCLAIMER, let’s mosey…Grab a rock, medium, one you won’t drop on your head…Let’s mosey to the shelter (cuz it has benches and a lovely aroma).

    Published by RY – due to Amnesty’s technical difficulties. Clearly I need to post at Rock City – so many PAX I haven’t posted with yet!

    COP:

    -SSH x 20 IC

    -Mt Climbers x 20 IC

    -Arm Circles x 20 IC (10 ea. dir.)

    -J-Lo’s x 20 IC

    1st Round (1min exercise, 15sec rest, 10 exercises:

    1.      Bulgarian Split Lunge (30 sec/ea leg)

    2.      Shoulder Press

    3.      Goblet Squat

    4.      T-pushup

    5.      Alternating Step-up w/rock

    6.      Squat Press

    7.      Side Lunge with Touch (Elf on the Shelf)

    8.      Merkins

    9.      Lunge and Rotation

    10.  Elevated Wife Pleasers

    Rinse and Repeat for a total of two rounds.

    times is almost up…send your rock home.  Times up, mosey to the SF…

    Countoff, namerama, announcements, and a prayer.  It was an honor to lead.  SYITG…

  • The Sound of Cowbells on the Farm

    With an inspirational consistency not seen since the Ol’ Ringo of ’18, YHC feels compelled to give special mention to Ei for cranking out a Mandeville Straight right out of left field! Also tumbling through the vast emptiness of YHC’s brain was the fact that today marked the 2nd (1st time in Q’s solemn presence at least) meeting of veteran south shore and veteran north shore legends in Mr. Farmer and Mr. Schedler.

    Speaking of Mr Farmer, as per somewhat usual, his long-time neighbor and homie Chewy came rolling in just late enough to let the warm up breathe a little. Further speaking of…

    WARM O RAMA

    This morning demanded we start of with:

    10x Abe Vigodas (great job counting PAX)

    10x High Knees

    25x Cherry Pickers

    10x Imperial Walkers

    THANG

    As the PAX embarked on the regular route, the mumble chatter began in earnest, despite the already-ubiquitous humidity promising a Shooter-approved beat down.

    MARY

    Upon reconvergence and ample recovery time (depending on who you ask?) the PAX gathered at the workout equipment, where Freddy Mercurys were continuously performed while each man did 5 pull ups and 5 knee ups. When all were done the beat down was concluded with 2 minutes of plank, right hand up, left hand up and back to plank.

    COT

    Steve lead us out by speaking his appreciation, which appreciatively did not evolve into a meandering ramble, as our collective exhaustion could’ve lent itself to. Thanks guys, you each rock individually and as a PAX!

  • Here comes the sun…

    Ah yes, summer is almost here?  Ok it’s here.  As YHC walked up to the AO this morning, YHC wondered how his planned beatdown would go with the warm, sticky morning that the PAX were met with.  More on that later…With an introduction and disclaimer the PAX were off.

    Mosey to top of Oak Alley by the track:

    Line up in single line across at beginning of Oak Alley for warm-up.  All exercises into Q yells Halt

    • Walking Soldiers aka Kim Jong Un’s or Il’s aka Supreme Leaders
    • High Knees
    • Butt Kicks
    • Carioca Right then Left

    Circle up for additional warm-up:

    • Forward Arm Circles I/C X20
    • Reverse Arm Circles I/C X20
    • Imperial Walkers I/C X20

    Mosey to Shelter for:

    The Cooper

    • 10 Burpees
    • 10 Squats
    • 10 Merkins
    • Lap around back to shelter

    Reduce by 1 each round until finished.  For those who finish early, continue back up starting at 1.

    Just as we started, here came the sun!  Let’s pump up the heat and humidity.  PAX are not gonna be happy.  Sure enough somewhere around half way or two-thirds through Nip/Tuck started dropping F-bombs.  Other assorted mumblegriping heard as well.  My job is done.

    For those counting, that was 55 Burpees, 55 Squats, 55 Merkins (or 110 if you count the Burpees) and 10 laps (approx. 400 meters each).  This is not counting those fast few that finished and started going back up the ladder.  It was about 30 minutes of continuous beatdown with no rest in 80 degree heat and 90+% humidity.  Well done PAX, well done.

    As a side note, proud of the PAX for the several F3 brothers who ran with Medulla for his final lap.  That’s what Brotherhood is all about PAX.

    Next mosey back to Flag….just kidding!

    Mosey to Lagoon by Bandstand for Over the Hill and Far Away

    • Dips X20 Over the Bandstand and Back (SSH while you wait for Six)
    • Incline Merkins X20 Over the Bandstand and Back (SSH while you wait for Six)
    • Flutter Kicks IC X20 Over the Bandstand and Back (SSH while you wait for Six)

    Mosey Back to Flag

    Count-off, Name-o-rama, Announcements, Intentions and Prayer

    Thanks PAX for the honor of letting me lead! 

  • Back-to-Back Blasts

    Anyone who has posted with me knows that YHC is not much of a talker.  Hell, I can hardly find enough to say for one backblast each week.  And yet here we are.  YHC supposes it is a small price to pay for all the benefits of F3.  And hey, if a bear craps in the woods and no one is around to write a backblast about it, did it really happen?

    Pre-beatdown, with mumble chatter about our aches and pains from the last few days, Einstein noted that as the PAX gets stronger, the ceiling on beatdowns is pushed higher and higher.  It’s both great (hey, we get our money’s worth) and at the same time pretty awful (might not be able to walk like a normal human being the next day).  That got me thinking about Chewy’s request for a more restorative beatdown on the Northshore, which is a great idea.  Today’s beatdown, though, wasn’t going to be so restorative. And with that in mind, YHC gave a disclaimer for the first time in… well, too long.

    Warmorama: Air presses, overhead arm circles, arm circles forward and backward, SSHs, hillbillies, high knees.  All x 20 IC.

    The Thang: First stop, the quarry for some rock work.  Part of YHC’s mission this week was to introduce Cowbell to the various offerings at each AO, and this seemed to be one we hadn’t seen much of lately. 

    • Curls x12 IC
    • Squat-to-Overhead-Press x10 IC
    • Bent over Rows x 12 IC

    Rinse and repeat, swapping the counts. Then we gingerly placed the rocks back just as we had found them (so as not to offend the beautifying efforts of the Covington Garden Club), and we were off to the front of the Justice Center, where the bulk of today’s efforts would take place.

    First, a quick stop at the benches for lateral jump overs x20 OYO, and Bulgarians x10 IC each leg. Then partner up…

    P1 runs the length of the courtyard, up the stairs, does 15x jump squats, and returns to relieve P2, who is planking in front of a bench, walking his hands up onto the bench and then back down again, repeatedly. There’s probably a name for this or, at the very least better wording to explain it, but YHC can’t take the time to look it up in our exicon.

    After two rounds of that, we did a variation, P1 runs same route, does star jacks x10, while P2 is now walking his feet up to the bench and back down, adding a derkin in each time both feet are up on the bench. R&R.

    A quick 10 count then grab a bench for step ups x15 IC each leg, and freaks x15 IC.

    Next up, suicides across the courtyard for P1, Mahktar N’diayes for P2. Swaparoo. Again the beautifying efforts of Covington were appreciated, as some men opted to save the skin on their forearms and avoided the concrete, using instead the small gardens near each bench.

    And then the finale, P1 up at the top of the stairs holding a people’s chair and doing air presses, P2 bear crawling backwards up the stairs.  (We missed you Maverick.)

    Back to the flag for a quick Mary of 100’s, Crunchy Frogs, and LBC’s x20 IC.

    COT and Einstein Cowbell prayed us out.  Thank you for following my lead today guys, I sincerely appreciate it!

  • I don’t know what this is called, but….

    A great day for a VQ, relatively low humidity, nice breeze, and 3 partners in the un-gloom.

    Opened with some variety, shoulder tag was fun, alternating side shuffles. Abe Vigoda and the Sprinkler got us warmed up. Mosey to the Gazebo with a bonus run around the perimeter. Monkey humpers and Bat Wings to start. Trying to remember to lead a good cadence is always a challenge and not having a good bead on the official names of some exercises (hence the title). TClaps for the assistance of the PAX. Partner workouts Help a Brother up, Big Boy Situps (modified), assisted single leg squats, various Parkour type jaunts, hanging leg lifts, partner sit-ups rotating to touch elbows, Out of the pool, some other spontaneous static hold challenges. Mosey back to the flag for closing, intentions, announcements, BOM. Thank you all for supporting my VQ!

  • VQ AT THE STOMP

    15 strong at The Stomp for a straightforward run for my VQ.  
    The exercise:  run 20 minutes out then 20 minutes in with 10 burpees at the halfway mark.  

    Following a quick explanation that consisted of the entirety of the previous paragraph and the obligatory disclaimer (for the record, I am not a personal trainer nor I am a professional one – thanks, Fracsac) we were off and running.  Thanks to Rev Sox for taking the FNG under his wing and relieving me of my duties to explain the route. 

    Despite the conditions (extreme mugginess) and the midway burpees, all 15 finished strong with 3 minutes to spare.  We stretched then circled for countoff, name-o-rama, intentions then prayer.    

    Three key observations:  
    1. @smooth is still fast; 
    2. given the thick and muggy air conditions, tank top Tuesday participants were at an advantage; 
    3. 10 burpees wreck havoc on pace.

    Thanks to everyone for the encouraging words for my VQ.  It is an honor to be part of the group.  This exercise was not the most complicated or creative to lead, but it was still highly satisfy.  Thanks for the push, @kuch and @craigjcordes.

    The Skinny
    • T-claps to Rev Socks for bringing out Tua.
    • Turns out Tua’s wife went to Alabama so we got the name right (he went to LSU).  
    • Did I already say burpees make running the second half of 20/20 more challenging?

  • Make Grandmothers Great Again

    Without Coconuts or Ringo to provide the kind of steady care that Granny needs, she has been on her last gasps for a few months now.  We won’t go too far with the dying grandmother imagery (because that’s just tasteless), but let’s just say it’s been pretty bad here on Tuesday mornings.  Four men, however, posted on this particularly gloomy morning to provide a little resuscitation.  (Yes, this included Ei on his second consecutive post and third post of the month – don’t worry, Ei, no one’s keeping track.)  And, with the promise of Chewy returning from his triathlon and Cowbell firmly locked in, things should hopefully be looking up this summer for our dear Granny.

    So the intent of today’s workout was not to… take it easy, per se… but after Shooter’s brutal whipping yesterday at the Marsh, a lighter load might not be such a bad thing.  So we started with… 

    Warmorama: Abe Vigodas x10 IC, good mornings x10 IC, arm circles… at this point Ei interrupted to note that this was actually exactly how Shooter began yesterday’s beatdown. 

    Exactly?

    Oh well. On to reverse arm circles x20 IC, seal jacks x20 IC, and we’re off on a mosey to the tunnel.

    The Thang:

    First up, a set of 11’s:  starting at the base of the tunnel with x1 burpee, backpedal up the largest hill in Mandeville and, with no Wacker in sight to complain, perform Sister Mary K’s x10 IC.  With such a light crowd we did the 11’s together, and there was more chatter about The Dawn Wall (where we discovered that Cowbell was also a huge fan and had read the book), until the lack of moving air and burpees finally set in.

    Mosey back toward the trailhead with a quick stop at the benches for Freak Nasties, x10 IC.  

    Onward, with Cowbell showing off his athleticism with a few cow-gongs, and then we were at the amphitheater stage for some Rochamburpees.  Partners were Zoo and Ei, Cowbell and YHC.  Chillcut plank, rock-paper-scissors, winner takes the merkins and loser takes the burpees.  Count starts at 1 and play was up to 10.  Losing in the beginning is pretty inconsequential, but a loss on the final two is just brutal.  YHC was not sure what was going on with Zoo and Ei, as it looked like Ei was just laying on the ground watching Zoo do a bunch of burpees. Maybe he’s just that good at rock-paper-scissors?

    Finally, back at the flag for a simple Mary of flutter kicks, x40 IC.

    COT and Zoo prayed us out.  Thank you guys for posting in this ideal weather, and giving me the opportunity to lead.  SYITG.