F3 New Orleans

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  • Q vs. Q at Fight Club

    Our friend F3 Bono from F3 ENC reached out to us a few months ago about an idea they were using at one of their AOs – Q vs. Q.  The idea is simple, start with a five minute warm-up, then for the next 40 minutes two Qs battle it out to see who can deliver the best beatdown.  Each Q gets 2 ten minute rounds to deliver the pain.  It’s kind of like a dance off…actually it will be a dance of when it’s Rudy vs. Da Parish.

    YHC thought Fight Club would be the obvious place to hold a competition like this, so I reached out to Rev Sox and we decided to do a trial run.  The plan is to have a Q vs. Q battle at Fight Club on the last Wednesday of each month starting in 2019.  Let’s get a couple of guys on the docket for  1/30/19.

    Warm-up

    Amnesia was voluntold for the warm-up:  SSH x 30; Good Mornings x 10; Squats x 20 – All in cadence

    Q vs. Q

    YHC won roshambo and decided to go first.  Being that it was the national day of mourning for George H.W. Bush, I decided to go with a tribute to #41, a man I think would have been all about what F3 is doing.

    Round 1 – Hawgcycle

    George H.W. Bush was the 43rd VP of the U.S. so in round one the plan was to complete 43 burpees:

    14 burpees OYO

    President Bush joined the Navy at 18, six months after the bombing of Pearl Harbor.  During his time in WWII he piloted 58 missions.

    Merkins x 18; Squat Jumps x 58

    14 burpees OYO

    He was awarded the Distinguished Flying Cross for his military service

    Iron Cross (left leg) x 10; 5 burpees; Iron cross (right leg x 10); 5 burpees

    After WWII he went to Yale where he became a cheerleader like his father and future son.

    Mary Catherine’s x 10 (IC); 5 burpees

    Flags are at half staff today – Hold a mission impossible for 41 seconds.

    Round 1 – Rev Sox

    Rev Sox informed us that he has always been self-conscious about his teeth.  He was born missing 3 of them.  Which JV responded with “I was born without any teeth.”  Touché JV.

    In hopes that we would all lose some teeth, Rev Sox had us do the tooth fairy up the steps.  2 merkins at each step all the way to the top for a total of 56 merkins.  Bear crawl each landing.  Then at the top, lunge walk to the other side and run back down.  For the second iteration, we  did 1 merkin at each step for a total of 28 merkins.

    Round2 – Hawgcycle

    Let’s move to the presidency.  As H.W. famously promised “No new taxes” to start his presidency, YHC promised “No more burpees” to start round 2.

    H.W was the 41st president, so the plan is to do 41 eight-count body builders during round 2.

    14 eight-count body builders

    The Cold War ended during 41’s presidency so we proceeded to tear down the wall by bear crawling to the top of the levee then doing 30 AMERICAN HAMMERS in cadence at the top.  We bear crawled back down and did 20 Russian Dips at the bottom.

    14 eight-count body builders

    41 signed a trade agreement between the U.S., Canada, and Mexico famously known as NAFTA during his presidency.  To commemorate this, we did Mexican Jumping Beans and Flutter Kicks – Canadians love flutter kicks.

    Not enough time to do the final 13 body builders so YHC called an audible and had the pax do 13 burpees.  I broke my promise just as President Bush did when he raised taxes.  Sometimes circumstances call for it, right George?

    Round 2 – Rev Sox

    Rev Sox and I had a good friend, Charlie, pass away from cancer earlier this week.  Charlie had his leg amputated earlier in the year and had been hoping to recover enough to walk the Crescent City Classic in April.  Rev Sox is not what you would call a runner, but Charlie had convinced him to sign up for the Classic.  In honor of Charlie, Rev Sox is now training for the Classic in April.  Round 2 was dedicated to Charlie as we ran a 1 mile route along the levee.

    NMM

    • JV and Amnesia were tasked with choosing a winner in the first F3NOLA Q vs. Q.  They failed miserably as they called the battle a draw.  Our hope was that a clear winner would be chosen before the COT and that man’s hand would be raised in victory just like at a boxing match.  Well that didn’t work out.  This appears to be a design flaw.  Perhaps we should do the scoring anonymously online as they do in ENC.
    • I didn’t mention the Thousand Points of Light during the workout, but that is one of 41s more famous initiatives.  I certainly think F3 falls perfectly in line with his vision.  Americans taking the initiative to make our world a better place.  In addition to the free daily workouts, there are other great things going on across the nation.  Check out programs such as Speed for Need, Operation Sweet Tooth, the Darby Project, or F3 The Mission, just to name a handful.
    • TAP for the friends and family of Charlie.  He was one of the most humble, unassuming men I have ever met.  He endured a lot of pain and heartbreak in the last few years of his life, but he remained strong and continued to share his faith with a joyful heart and attitude.  He will be missed by our community, but he has left a lasting impression on those that know him.  Help us all to have the strength, joy, and faith that Charlie showed.

     

  • Paying Homage to #41

    “The American Dream means giving it your all, trying your hardest, accomplishing something.  And then I’d add to that, giving something back.  No definition of a successful life can do anything but include serving others.”  -George H.W. Bush
     
    The air was crisp and chilly on Wednesday at The Foundry, just the way we like it.  Perfect conditions for paying homage to the 41st President of the United States on this national day of mourning.  Regardless of one’s political beliefs, it was hard to not have respect for the guy and the days he spent as a leader of our country.  With that being said, we read a few of #41’s quotes before takeoff.  YHC also mentioned that he sifted through some of the Northshore’s backblasts to get some inspiration for the day.  With The Crazy Ivan race coming up in January, us Southshore guys need to make sure we can meet or exceed the physical and mental fortitude of our brothers across the lake.  Without further ado, the disclaimer was recited and off we moseyed down Roosevelt Mall.
    Warmup (with a Northshore twist):
    Good Mornings x10
    Finkle Kicks x10R x10L (these were ugly, as expected)
    Arm Circle x10F x10R
    Lateral Lunge x10
    Scorpion Kicks x10L x10R (a tad lackluster)
    Forward Lunge w/forearm to ground x5L x5R (good stretching here!)
    SSH x41 to cap it off for pres #41
    Foundry:
    This would be a circuit found in a Northshore backblast called 3-6-9 which consisted of:
    3 Pullups, 6 Merkins, 9 Squats every minute on the minute (EMOM) for 10 rounds.  At first, this seemed a tad too easy but it got the juices flowing a few rounds in.  After round 5, we circled up for a tribute to G.H.W.B. with a plank/merkins circle counting up to 41, then holding a low plank for 41 seconds in silence, then another plank/merkin circle up to 41, topped off with Flutter Kicks x41IC and LBC x41IC.  Finished with rounds 6-10 with some good mumble chatter to boot.  Looking back, YHC feels certain the Southshore PAX can handle that circuit with 4-8-12 or even 5-10-15…we’ll see.
    The Track:
    After a mosey for the foundry to the practice track, we circled up for some burpees in honor of George H. W. Bush, stressing good form that would make him proud.  We knocked them out in chunks, x10 x10 x10 x11 for 41 total.  YHC was hoping for a lap around the track but it was time to mosey back to base.    
    COT:
    The usual announcements of upcoming events and Christmas party/workout next week.  A few more words about #41 before ending with a prayer. 
    Good way to start the day.  Thanks for the opportunity to lead. 
    Tool     

  • 610 Stomp #171


    It was a chilly morning at the Stomp, where 8 veteran Pax posted to get a little running in. YHC posted in sleeveless F3 Garb, in preparation for the upcoming Crazy Ivan! Based upon the outer layers the rest of the pax wore, one would think it was literally freezing outside! Rudy posted today, still upset he missed Walleye’s Notre Dame themed beat down. He was dressed in full winter attire, and he’s faster than me. YHC is, after all, the fastest slow guy in F3 Nation. So YHC got to thinking….is there anything Rudy and I have in common? First, we both belong to F3, which makes us both leaders. Beyond that, not sure. Oh wait! As of about 5 minutes ago, we did have one other thing in common: neither of us started a Back Blast for the last 610 Stomp we Q’d! Badada Boom!
    0530…A brief disclaimer….simple instructions given to run 20 minutes out and 20 minutes back on the regular route….lots of mumble chatter! Just another day at the Stomp!
    Back at the shovel flags, a little Mary:
    Flutter Kicks IC x 20 followed by Hello Dolly IC x 20

    10 Burpees OYO to seal the deal!

    COT
    Countoff, name-o-rama, announcements, intentions, and ended with a prayer to the Sky Q!

    Thanks for posting with me today!

    SYITG!

  • Tabata Tuesday

    Grandmas house posted a respectable 7 PAX, including an FNG on this mid 40s Gloom.. Arrived to the sights of Water Pik and Ringo stretching and preparing under the canopy of lights at the Trailhead. Quickly the PAX increased with the arrival of Coconuts and (FNG) POSH spice followed by Chewy right at 0515..  Knowing that POSH spice had been Ehed by Backdraft, Q started our warmup with intentions of hanging close to the AO for his expected late arrival.

    warmup

    20 IC SSH

    20 IC Mummy kicks ( Tanked up exclusive)

    10 IC Windmills

    15 IC Arm circles Forward/Reverse

    20 IC Butt kicks

    15 IC Overhead claps

    Thang

    Moseyed to the tunnel for our Tabata work. Instructions Upper, Lower and Core.

    First series Merkins for 25 sec work and  rest for 10 sec (8) followed by 25-30% run down the ramp stepping up to 50-60% on the flat and all out 💯 sprint back up. The youths of the PAX were quickly humbled by Coconuts ability and quickness through the tunnel.. Recovery walk back. Second series Squats and R/R the tunnel. Final series Flutter kicks and R/R tunnel. Moseyed back to the flag for 5 min of Flutter kicks while each PAX took turns running 25 yard and 50 yard suicides to closeout the beatdown..

    count off, announcements, naming of FNG, COT

    Much Appreciation to Ringo for praying us out into the day. Also on keeping his streak going at 7 in a row.. Glad to have you part of F3..

    ✌🏻Till the next Gloom

     

     

  • 12-0 at #Rockne City

    What a beautiful, cool, crisp day for football. Or at least to celebrate football. So 18 men gathered in the gloom at Pontiff Park in a celebration of Notre Dame’s undefeated season, Rockne style. OK, so maybe 1 man was celebrating Notre Dame’s perfect season, but that man was the Q (YHC) so he forced his opinions on everybody else. I know Rudy was with me in spirit. A quick disclaimer and off we go.

    The Warm-Up:

    SSH x 20 IC
    Peter Parkers x 20 IC
    Hill Billies x 20 IC
    Plank Jacks x 20 IC
    Arm Circles IC, 10 Forward, 10 Backwards
    Windmills x 10 IC
    Mountain Climbers x 20 IC

    Grad a rock and head to the track.

    The 12:
    Notre Dame finished the 2018 season undefeated at 12-0. Our last undefeated season was 2012. Notre Dame was the only college football team to beat 12 FBS schools this season. And if we win 2 more games, we will win our 12th national championship. The Pax could hardly contain their excitement. Da Parrish and Bogey marveled at Notre Dame’s gauntlet of a schedule. Rev Sox and Hand-Granada were speechless. War Eagle knew it was coming, and did not show because he could not bear it. Hawg removed his shoes in homage. Mahatma was so inspired, he almost removed his Clemson orange t-shirt (but he didn’t…)

    12 reps of each rock exercise to celebrate the 12 victories this year. 3 rounds to celebrate the #3 ranking.
    Rock shoulder press x 12 IC
    Rock curls x 12 IC
    Rock rows x 12 IC
    Rock squats x 12 IC
    Rock chest press x 12 IC
    One lap around the track, sprint the straight aways, jog the curves.

    Rock shoulder press x 12 IC
    Rock curls x 12 IC
    Rock rows x 12 IC
    Rock squats x 12 IC
    Rock chest press x 12 IC
    One lap around the track, sprint the straight aways, jog the curves.

    Rock shoulder press x 12 IC
    Rock curls x 12 IC
    Rock rows x 12 IC
    Rock squats x 12 IC
    Rock chest press x 12 IC
    One lap around the track, sprint the straight aways, jog the curves.

    Circle up for some Mary
    LBC x 20 IC
    Penguins x 20 IC
    Flutter kicks x 20 IC
    Dying cockroach x 20 IC
    Hello Dolly x 20 IC
    American Hammer x 20 IC

    Finally, rock lunges with a twist x 10 IC.

    The we returned our beloved rocks, and moseyed back to the flag.
    High plank for 30 sec, left arm plank for 30 sec, right arm plank for 30 sec.
    Left leg cross-over Merkins x 10, Right leg cross-over Merkins x 10.
    Hamstring stretches for a cool down, and a strong finish.
    Count off, name-o-rama, announcements, intentions, and a prayer. Hawg thoughtfully offered a prayer for Notre Dame to beat Clemson (at least I think that’s what he meant…)

    Thanks for letting me lead. Here’s to a great season. Go Irish!
    Walleye

  • Calling the audible at the Marsh

    When a fellow F3 Brother gets called in early to work, it becomes necessary for an audible by the PAX to make sure we start the week off right at the Marsh..

    Arrived to the Marsh noticing Ringo ready to roll for his 6th Post in a row.. Coconuts has nailed down the exact timing of the snooze, alarm to arrival at the AO coming in at 0500 sharp…

    warmarama

    All IC to 10, Good mornings, Toe Touches, Windmills, SSH, Imperial Walkers, Hillbillies and ISI 24 Jump Squats..

    Moseyed to the Lakefront for use of the Wall 15 IC Freak nasties (Steve fav) looking forward to his return, Step ups 15 IC and 15 OYO Derkins. R/R.

    Moseyed to RIPS for a little stair work. 2 PAX stayed down completing a series of Plank Jacks, lunges and Merkins as the each cycled up and down the stairs until each completed.

    Passed the baton to Coconuts for the close. Moseyed the PAX back to the court for fun and games. Bear crawled baseline to baseline, bunny hopped back 5x at which we dropped for  3 Burpees. Each PAX tried implementing Jordan or Wilkins style hops to get as few Burpees as possible. Cycled 2 rounds which proved to be enough for now with hopes of getting to 5 cycles in a future post near you. With 13 mins to spare we converged on the playground for 3,6,9 (10)

    3 pull-ups, 6 Merkins and 9 Squats in 1 min cycles..

    Met back at center court for the count, announce and COT.

    👏🏻 Once again to Ringo for the consistency in his second week of posting..

    Appreciation to Coconuts for the co-Q and taking us out in prayer…

    ✌🏻 Till the next Gloom..

     

  • Rain or Shine at the Mothership!!!

    Pre-Thang

    23 PAX with 2 FNGs managed to meet up on a beautiful, wet, humid, warm Saturday morning on the first day of December.  At 6:30, YHC gave his standard disclaimer and off went the PAX.

    (missing PAX in the photo: Bogey, King Kong, Smooth, SwampCock)

    Warm-ups

    Short mosey to the Peristyle and did the following in cadence:

    SSHs x 20

    Windmills x 10

    Forward Arm Circles x 10

    Backward Arm Circles x 10

    Hill Billies x 20 (with Fracsac’s witty comments as YHC was trying to explain what the heck are the Hill Billies to the FNGs)

    Peter Parkers x 15

    MC x 15

     

    Partner Workout

    Picked a partner and jogged across the street to the Great Lawn. Magically, bunch of cones (dividing the field in halves) were set up in the middle of the field.

    Part 1 – Starting in the middle of the field, each PAX ran toward his sidewalk and back to the middle and performed 15 patty cake merkins with his partner, rinse and repeat with 10 reps, rinse and repeat with 5 reps.

    Part 2 – Starting in the middle of the field, each PAX ran toward his sidewalk and back to the middle and performed 20 synchronize big boy sit ups. Rinse and repeat with 15, 10, and 5 reps.

    Part 3 – Starting in the middle of the field, each PAX ran toward his sidewalk and back to the middle and performed 20 synchronize squats. Rinse and repeat with 15, 10, and 5 reps.

    Part 4 – Starting in the middle of the field, each PAX ran toward his sidewalk and back to the middle and each PAX performed 5 burpees jump over. One PAX was doing the burpee jump over the other PAX, who was in the low plank position. Flap Jack. Each PAX did 4 rounds (total 20 burpees jump over each)

    When finished, Mahatma-Ice gave a 20 second count, then moseyed to the fountain in front of NOMA and waited for the six.

     

    The Thang

    Starting off at the fountain in front of NOMA, each Pax had to do the following OYO:

    Round 1

    • 20 box jumps
    • 20 incline merkins
    • 15 box jumps
    • 15 merkins
    • 10 box jumps
    • 10 derkins
    • 5 box jumps
    • 5 diamond merkins
    • then moseyed to the last light post and back to the fountain (about 0.5 mile)

    Round 2 – rinse and repeat but shaved off the first set of 20 box jumps and 20 incline merkins, then moseyed to the 7th light post and back.

    Round 3 – rinse and repeat but shaved off another set of 15 box jumps and 15 merkins, then moseyed to the 5th light post and back.

    Round 4 – rinse and repeat but shaved off another set of 10 box jumps and 10 derkins (leaving with only 5 box jumps and 5 diamond merkins), then moseyed to the 3rd light post and back.

    In addition to the mileage, the PAX toughed out 100 box jumps and 100 different forms of merkins.

    T-claps to Mahatma-Ice for setting the tone early. Not an easy task to do 100 box jumps, all those merkins, and all those miles. Once again, everyone got stronger for coming out to a F3 workout. Respect!!!

     

    Round of Mary

    Moseyed to the grass field next to NOMA and did the following in cadence:
    Hello Dolly x 20
    Dying Cockroach x 20
    Flutter kicks x 20
    American Hammer x 15
    Moseyed back to the flag with 30 seconds left. Why not 3 more burpees???  PAX finished the workout at 7:30 a.m.
    COT

    Count-O-Rama 23PAX, Name-O-Rama, announcements, intentions. 2 FNGs (Hank and Hatchling).  Hank is a reference from King of the Hill. Hatchling because he is only 18. Our thoughts and prayers for I Love You Man’s niece with her recovery from brain surgery and King Kong’s 2.0 with her girls’ scout camping over the weekend. Thank You all again for the opportunity to lead. Always a pleasure and honor to workout with the PAX. SYITG

    King Kong

  • Rarajipari on WPM

    I took the Q this am bc I have been dying to try some Rarajipari after Hawgcycle told me about playing it in City Park for the 610 Stomp.

    We showed up for a hot 68 degree AM in the gloom.  We had a FNG – (CHIHUAHUA) named after the province in Mexico that is home of the Tarahumara people who invented this game.   He was wearing a Bulldawg shirt so clearly this is a man of great taste and pedigree.  Thanks to Brown Bag for EH’ing him!

    We gave the disclaimer and headed directly to Wolfpack Mtn.  I picked up a bucket of balls on the way.

    At the base of WPM  SSH x 20 IC,  Dying Roach x 20, Imperial Walker Squats x 20, and Mtn Climbers x 20

    Partnered up – got a ball and started to play RARAJIPARI on our way up the MTN.  At each end of the garage we did 10 merks.  Congrats to the winners Sandbar and Saban who won the race up the MTN.

    At the top of the MTN.  We circled up for Peter Parkers x 20, Flutters x 20, Parker Peters x 20 and Hip Dips each side x 10 each.

    Then we got a new partner and went down the garage with 5 squat jumps at each side.  This in hindsight was probably a bad exercise choice. –  Most of the PAX did their jumps with their  back to the balls still rolling down the MTN.  A couple of near missed ankle injuries – as far as I know – no injuires occured.

    Congrats to Mariah and Peppa for winnning the race down.  It certainly helped that their ball plummeted over the edge to the bottom floor from 6 stories up.

    At the base – we put the balls in the bucket and ran to the benches.  At the benches we did x 20 shoulder taps x 20 power ups left and right, and x 20 dips.

    We sealed the deal with x 15 low country crab in cadence.

    Then we hustled back to the FLAG.  If you got to the FLAG before the 6 each PAX knocked out a  BLIMP or as far as he could get.

    Announcements:  Tree sale at HNJ tonight!, Lycee is having a Christmas Market Saturday

    Thanks for letting me Q – I’m looking forward to a Flaming Lips beatdown next Friday!

     

  • November heat wave

    CONDITIONS

    YHC arrived to the AO wearing his mukluks and balaclava this morning after all the chilly posts this week but got to dump them when the temps hit 60°F this A.M.

    DISCLAIMER

    Q delivered the classic disclaimer copied from our friend Einstein: “It’s obvious that I’m not a professional.  Be safe out there.”

    THE WARM UP Proper

    The assembled PAX warmed up with the following sequence, all exercises done IC.

    -Split Jacks 15X
    -Toe Touches (just in time for our amigo Chewy to roll-in hot)  10X
    -Hairy rockette kicks 15X
    -Ray Finkles 15X (tough to maintain balance)

     

    THE THANG Scramble style

    YHC fiddled with his fancy fitness tracker gizmo for a minute or two. Then the assembled PAX pounded out the 5k on our usual scramble route.

     

    THE THANG Phase 2

    Paul Cordes park has new exercise equipment which the PAX put to use after returning from our run.

    First they ran through a session of “Morning Call”
    One pax cranked through pull ups while everyone else did Merkins and held plank until our whole crew made it through the circuit.

    With only two minutes to go before the buzzer sounded PAX finished with AMRAP of lunges.

    Thanks Mandeville Parks and Rec for the new toys.  Don’t say big government never did anything for you.

    CountORama, NameORama, and COT

    Thanks to Sprockets for praying us out with encouraging words of thanks and praise.

    MOLESKIN

    Special T-Claps to Ringo who “hit for the cycle” Northshore style and posted four consecutive times.  He started the week as an FNG and is now a regular.

    Thanks F3-bros, for the fellowship, the beatdowns and for being willing to follow my lead.

  • What does everyone want after Thanksgiving?

    …Why a little more Pi of course

    conditions: upper 30s, mostly clear sky, wind calm, magnetic declination; -1.05 degrees

    disclaimer: I’m not a…..

    warm-up: side straddle hops 20xIC, good-mornings 20xIC, arm circles

    mosey to the top deck of the Justice Center annex parking garage

    using Pi out to one hundred decimal places as a template for our event:

    3.1415926535 8979323846 2643383279 5028841971 6939937510 5820974944 5923078164 0628620899 8628034825 3421170679

    for each set of 10 digits we did an exercises for each number in the set, then ran a lap around the deck for example:

    1st set:1 burpee,4 lunges,1 imperial walker,5 merkins,9 plankjacks,2 squats,6 rows,5 iron crosses,3 situps, 5 crunches

    run a lap

    2nd set:8 burpees,9 lunges,7 imperial walker,9 merkins,3 plankjacks,2 squats,3 rows,8 iron crosses,4 situps, 6 crunches

    run a lap

    …etc

    EXERCISES DONE: 43 burpees, 61 lunges, 27 imperial walkers, 54 merkins, 48 plank jacks, 45 squats, 36 rows, 61 iron crosses, 50 sit-ups, 52 crunches, 10 laps of running

    TOTALS: 477 exercise movements, and a mile or so of running

    Coconuts does the 10 count, and graciously pauses to add a few decimal places to the number “3”, (nice touch I must say)

     

    Indian run back to the flag

    Bushwacker (just-be-cuz) prays us out.

    Thanks guys. Fun as always.