F3 New Orleans

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  • Okwata Single Leg Beatdown (plus)

    The cold relented, and YHC was bringing a classic beatdown to the PAX.   Disclaimer and then . . .

    Warm-Up: mosey to the fountain and then circle up for SSH x25, Abe Vigoda x15, Arm Circles x 20 (10 each direction), Imperial Walkers x25, Peter Parkers x20, Parker Peters x20, Grass Grabbers x15.

    The PAX moseyed around the fountain and went to the fountain barricade for the single leg beatdown.

    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 sea wall for a Hurricane Hoedown (counting down from 7 with flutterkicks in 4 positions – upright, hands, elbows, flat) and Wife Pleasers in between sets.

    COP3: The PAX moseyed to the Cabana of Pain for 2 rounds of stations – bear crawl and quadrophelia up/down the levee as the timer, AMRAP pull-ups, and dips and crossfit merkins.

    Mosey back to the flag and Count off, Nameorama, announcements, intentions, and prayer. Thank you for the gloom, Sky Q. Teach us to be generous!

    Moleskin: With this classic workout, the PAX did a lot of work in a short amount of time.  The beatdown started with the legs and worked its  way up so that the whole body got hit.   Focusing on a single limb causes a bunch of muscles that are usually on the sidelines to fire off and provide stability.  YHC is getting sore right now.

     

     

     

  • 21s on the river

    It was cold morning so after dodging a bus on magazine st, we warmed up with twenty ones at the zoo, dips and LBCs. And we went on a leisurely mosey down to the river for some more twenty ones of mericans and real Freddie Mercury’s. The fearless Q bit the dust during some brad jumps and we ran out of time before the planned grand finale. We finished up with a hustle back to home plate. Pax were Seaman, King Kong, Mariah, Slick, Angie’s List, landing strip, medula, El wire, 86, po boy, Gabrielle, Chiquita, jingle Vader, Bart Man, Peppa, Saban, g-spot.

  • mano a mano

    YHC bounced alone on this cold fall morning at the Fight Club waiting for the next challenger to step forward and face the best A/O in F3 New Orleans, maybe the best A/O in the F3 Nation. No other site can best the history of the Fight Club as the site of the first heavyweight boxing championship, no other site has such a daunting combination of hills, stairs, and ramps, no other site has as many flags, no other site has such a handsome Q…

    Finally at 5:29am Hawgcycle pulled in for a one on one challenge against YHC for this morning’s Fight Club, and YHC kindly moseyed over to Hawg’s car, gave the disclaimer as he laced his shoes, and we were off.

     

    Warm-Up

    YHC discovered a nice long ramp up the levee just past the police training center, so we moseyed down to the ramp, up the hill, and back to the original start for a warm-up

    SSH – 20

    Hillbillies – 20

    Imperial Walkers – 20

    Windmills – 10

    Annies – 20

    Shoulder taps – 20

    Plank Jacks – 20

     

    H8

    It was time to throw down in the cold. Hawg vs. Rev on the Fight Club version of the H8. Up the stairs, bear crawl across at the American flag, finish the climb up the stairs to the top, back down the other side, bear crawl across at the American Flag, down the steps to the start for 8 count descending burpee merkins. 20 minutes of H8.

    YHC kept pace with Hawg for a few laps, but Hawg’s superior endurance won the day. 20 minutes of H8 with 9 laps for YHC and 10 laps for Hawg.

     

    The Fight Club Standard

    YHC loves to sit at the wall outside the Kenner OMV at the Fight Club, so the Pax of two moseyed down to OMV for two good wall sits. Each wall sit ended with a 15 count in cadence of air shoulder presses. The Pax walked across the street for a suicide in the parking lost and moseyed back to the flags for the finish.

     

    Mary

    Hello Dolly – 18

    American Hammer – 10

    Wife Pleasers – 20

    Big Boy Situps – 10

     

    The Conclusion

    Great workout in the cold. Thanks Hawg for pushing YHC this morning.

    Please be in prayer for Charlie Sabrio, a man in our church who had his leg amputated just above the knee to stop the spread of cancer. There is a chance that the cancer may still be in his leg.

    Pray for Hawg’s parents as his mom continues to battle with cancer.

     

    -RevSox

  • Chilly morning

    4 pax met up at the Mandeville TH tuesday in the gloom.

    Ringo returned for his 2nd beatdown, he must be hooked.

    YHC was the only one dressed in full winter gear at the rest of the pax, decided that 33 degrees is warm enough for shorts.

    The Thang: Mosey to the tunnel;

    Warm-up:fwd lunge forearm to ground x 4, bkwd lunge with twist x 4, lateral lunge x 4 scorpion kicks x 10, mt climbers x 20 IC, Merkins x 20 IC

    -Uphill sprints x 6; YHC got smoked by the > 40 club!

    Mosey to Bus stop:

    -Box jumps x 10/ Plyo elevated merkins x 10

    -Step ups x 10/shld taps x 20

    -Pistol squat x 10/freak nasty x 20

    -Bulgarian Split squat x 10/vaults x 10

    Mosey to Tower:

    Sprint up with bear crawl around top/ Sprint up with lunge walk rinse and repeato.

    Mary: Eccentric situps  x 10; russian twist x 20, nolan ryan x 10

    Nameorama,  COT, prayer .

    Good to have Ringo in the mix, cant wait to try out the http://thepancakery.com on the next beach trip!

    Thanks guys for letting me lead.

    Chewy

     

     

  • Card tricks at the Marsh

    Arrived at the Marsh from the Holiday weekend with the deck of cards in hand. Looked to be a ghost town as the Q only noticed the sights of Garfield sitting in the warmth of his vehicle. Next a new vehicle the Q had not seen in post past pulls in. Out jumps our FNG at the Marsh, welcome Ringo. As he walks up to the PAX Q noticed another coming in hot. But of course a weekly AO would not be the same without the POSTmaster himself Coconuts.. Read quick disclaimer and jump into the warmup.

    15IC Imperial Walkers, SSH, Hillbillies, Smurf Jacks and Tor touches.

    YHC dispensed the instruction of how the deck would flow at multiple points throughout the workout.. Cards were worth face value  ♥️ Representing cardio, ♦️ Legs, ♣️Core and ♠️ Upper body..

    First round showed mostly ♦️ (Squats) and some ♣️ (Flutter kicks). As well as the first joker at which the FNG was offered the opportunity to chose upper or lower for a 25 count. Choosing upper we did 25 shoulder taps.. Moseyed to RIPs on the lake.

    Round 2 produced ♥️ (Sprints up and down the stairs) and a few ♦️ (Leg Lunges). Moseyed to the make shift bus stop.

    Round 3 ♥️ (Knee ups), ♦️ (Leg lunges), ♣️ (Freddie Mercury’s) and our first introduction to some Merkins. Moseyed back the court

    Final round included some ♦️ (Leg lunges), ♣️ LBCs and our 2nd joker made its appearance at which the PAX had to complete 25 pull-ups or as many as possible with the 4 mins remaining. Kudos to Coconuts completing the 25 OYO..

    At completion we circled up to learn some more about our FNG restaurateur-drummer named Ringo… talked about Matheletes beatdown from Saturday, which seemed to be interesting with varying concrete bowling balls.. Garfield shared they were up for adoption to anyone interested which tells me it’s not the last of those balls at a post near you…

    Thanks for the lead and Appreciate the commit to post brothers of F3!!

    👍🏻👊🏻💪🏻✌🏻Till the next Gloom

  • No Burpee Suicides?? What???


    YHC arrived to the Mothership a few minutes early, and was surprised to be one of the first on the scene. With only 5 minutes to go, there were no more than a dozen Pax, which is a low number for the Mothership, but is understandable given a holiday weekend. YHC was pleasantly surprised with the final push of arrivals, bringing the total posting to 23, including an FNG!
    With the clock turning 0630, time for a brief disclaimer, then…

    Mosey toward the Great Lawn, in a direction that threw the Pax off. Keep ’em guessing is the best policy. Circle up on the Great Lawn for the Warm Up

    SSH IC x 31
    IW IC x 15
    Ave Vigodas IC x 10
    Grass Grabbers IC x 10
    Arm Circles IC – 10 fwd, 10 bwd
    Chinook Squats IC x 10
    Plank-o-rama…Peter Parker IC x 15….Mountain Climber IC x 15….Parker Peter IC x 15.

    A quick countoff proves an odd number of pax. YHC had a game of “Catch Me If You Can” planned out, but the odd number threw a wrench in the cogs. Not to fret, YHC had the odd and even numbers split up into two groups. Odd numbers start running backward on Great Lawn, Even numbers do five Burpees and “Catch Up” to Odd numbers. Once first Pax arrives, all drop into a plank and wait. Even Pax run backwards while Odd numbers do five Burpees and “Catch Up” to Even numbers.
    One round of that was enough, YHC knew he should have put the cones out……but trying to infuse something new into the routine!

    Mosey to the NOMA Fountain.

    Box Jumps OYO x 10
    LL Step ups IC x 10
    Dips IC x 15
    RL Step ups IC x 10
    Derkins IC x 15

    Mosey to the Tree Line, line up along the first tree.
    Bear Crawl to 2nd tree, 10 merkins
    Bear crawl to 3rd tree, 10 shoulder taps (King Kong did Kongs…)
    Bear Crawl to 4th tree, 10 Floyd Mayweathers
    Bear Crawl to 5th tree, 10 Burpees OYO and stand back up

    Split the Pax in two groups again. Even number pax form one circle, Odd number pax form another circle.
    Circle Burps!
    All pax run in place. Each pax takes turns saying “down” which signals the entire circle to do a burpee, recover, and run in place. The odd numbers went around the circle twice, one can only assume the Even’s did roughly the same.

    Mosey to the Foundry for Stations!

    Station 1 – Dips AMRAP
    Station 2 – Pull ups AMRAP
    Station 3 – Merkins AMRAP
    Station 4 – Leg Lifts AMRAP
    Station 5 – Big Boi Sit Ups AMRAP
    Station 6 – Run to bike trail, 5 Burpees, Run back – Timer

    Complete 2 Rounds

    Mosey back to the Great Lawn

    Flutter Kicks IC x 20
    Crunchy Frog IC x 10
    Tin Snips IC x 10

    Seal the Deal with 10 Burpees OYO!

    Mosey back to the Shovel Flag.

    COT

    Count Off, Name-O-Rama, Announcements, Intentions, Close with a Prayer. Welcome Pele’!

    NMM
    The Pax were expecting some Burpee Suicides, but YHC threw ‘ em off with some new routines. Expect the Unexpected! Don’t worry, you’ll find yourselves doing Burpee Suicides again soon enough……
    Not exactly sure how a guy born in Venezuela is named after a renowned soccer player from Brazil….but it works!
    On a weekend of Giving Thanks, I’d like to say thank you to my F3 Brothers for continually pushing and supporting me to be a better person overall. This is a great organization, one that too many miss out on.

    Thanks for posting with me today!

    SYITG!

  • Operation Turkey Leg goes live. Annual Thanksgiving Day F3 event

     

    So glad I showed up!

    All hats off to the great TESLA who organized this first annual Operation Turkey Leg.  He wrote the Backblast below and I get to post it so I get to add some background of my own. This guy hits me up on Text about a beatdown on Thanksgiving. Thanksgiving?  Gotta be kidding. No one would show up and miss their turkey!  But we were wrong.  Tesla is from North Carolina.  He’s ok guys. North Carolina is still on the right side of the Mason Dixon Line.  He shared with us some new exercises  and near wore out this old man, and almost everyone else too. Its AMAZING what a 58 year old like Tesla can do.  This old 58 year old had a hard time keeping up with him!  We loved the Plank/Bear Crawl Slolom  Whats that?  Maybe we’ll show you if you didn’t show up. Maybe not.  Might just keep that secret.

    Tesla has been with the greats in F3 for many years.   He said he runs The Yank in Saturdays in Belmont, NC. Gaston region. Still works out two days a week in Charlotte Metro. Workout once a week in The Fort (Fort Mill, SC)

     

    Here’s Tesla’s report!

    QIC: Tesla

    Pax in the Pix: SnackPack, Banjo, CAT5, Shaengo, Moneycat, Tesla and the Worms.   We need a semi-professional photographer next year.

    So as YHC always spends Thanksgiving in Baton Rouge, La. And knew that F3 had started down that way it only made sense to reach out and establish contact with the boys in BR and see what they do for a Thanksgiving Day convergence. Turned out one was not planned. However, with some diligence and support (credit F3 Baton Rouge and Worms in particular) we were able to get one together using the LUS Parade Ground as the AO. And what an AO it is!

    So without knowing who might show up (though Worms felt at least four others would show) YHC made the trek over and found a shovel flag and waiting participants. The three became four, then five, then six! A hearty mix of men on a brutally cold (45 degree) Baton Rouge morning! Everything else went something like this:

    Mosey to the center of the field for COP

    SSH X 20

    2 burpees OYO

    Some arm and leg stretches

    IW X20

    4 burpees OYO

    Copperhead squats X 20

    6 burpees OYO

    LBCs X 20

    8 burpees OYO

    Mtn Climbers X 20

    10 burpees OYO.

    Now for a little Carolina culture, YHC NOT being a UNC or Dean Smith fan, we decided on some four corners.

    Mosey to the first corner

    10 hand release merkins

    Mosey to the 2nd corner:

    10 WWI situps

    Mosey to the third corner:

    10 Carolina Dry Docks

    Mosey to the fourth Corner:

    10 LBCs

    Assemble at center of the grounds and mosey over to the law building for 11s.

    Bottom of the Steps: Jump Squats

    Top of the Steps: Merkins

    Mosey over to the Union

    Step ups, Dips, Dirkins X 10, 15, 20

    Mosey back to center of the grounds

    Tesla Special!

    Bear Crawl slalom, 2X

    Agility run, 2X

    A crowd favorite!

    Coming back:

    10 burpee Broad jumps

    10 frog hops

    Do this to mid field

    Crabwalk to the end.

    Mosey back to the flag for some short Mary and a pledge.

    Done!

    Naked Man Moleskin:

    Awesome day with the guys down here. Great 2nd f afterwards. F3 is in great hands here and we are going to help them push this on up and out! Baton Rouge can be a great F3 city with all the AOs and willing participants to draw from. Nobody wore a spacesuit BTW! Not THAT cold!

    Glad we were able to put this together. Worms gets the credit. Now we have a tradition unlike any other down here! Next year let’s have a real turkey leg to chew on. I’m thinking 20-30 pax next year at least at the 2nd annual.

    Tesla Out!

  • Black Friday Murph

    The disclaimer was short and there was no warm-up.

    The Thang

    A Murph.

    • 1 mile run on the track around Pontiff
    • 100 Pull-ups
    • 200 Merkins
    • 300 Squats
    • 1 mile run on the track around Pontiff

    We partitioned the exercises in reps of 5-10-15.  I think we all modified the pull-ups in some form or fashion: jump pull ups, legs on the slide or step, not going all the way up, negatives, etc.

    Tool, still recovering, rode his bike to the AO and then did the exercises sans runs.  T-claps to Tool for keeping at it while injured.  Glad to hear he was able to run the Turkey Day race with no issues.

    Everyone pushed hard and finished strong.  The first mile was just a little over an 8:00 pace.  Below are our unofficial times:

    • Hawg – 43:16
    • JV – 43:41
    • War Eagle – 44:31
    • Rev Sox – 44:36

    The Murph is tough, especially the pull-ups.  Kudos to the men that came out to do it today.  That’s how we get better.

    -Hawg

  • And on your left, my right……..

    So after over a year of being a part of F3, YHC decided to have his first Wolfpack Mountain Q on Black Friday.  I know, surprising after so many Q’s, YHC has never Q’ed the Mountain.  What makes that even more surprising is that Loyola is my Alma Mater!  I’ve spent a lot of time on this campus so what better way to christen my first Wolfpack Q than to take the PAX on a good, old-fashioned college tour.  Our group was small compared to normal Wolfpack Mountain but I say quality over quantity.

    With a short disclaimer, we were off.

    Mosey to space outside of Roussel Hall for warm-up:

    • Windmills IC X15
    • Hillbillies IC X20
    • Forward Arm Circles IC X15
    • Reverse Arm Circles IC X15
    • Peter Parkers IC X20

    Short Mosey to first stop on tour Roussel Hall (College of Music) for:

    A quick run up and down the stairs on side of building to continue warm-up.

    Next Mosey to benches by our second stop Monroe Hall (Math and Science Building) for:

    • Dips IC X15
    • Incline Merkins IC X15
    • Right Leg Step Ups IC X15
    • Left Leg Step Ups IC X15

    Short Mosey to our third stop Miller Hall (College of Business).  Spent a lot of time here!

    • Rocky Balboas X20 then Bearcrawl to other side of street for Jump Squats X20 rinse and repeat X 5

    Next mosey to our fourth stop Bobet Hall (Liberal Arts building) for some Mary:

    • Flutter Kicks IC X20
    • Penguins IC X20
    • Hello Dolly IC X20

    Mosey to Quad with a quick wave to the Danna Center (Student Union) and Lindy Boggs Library.  So the quad is surrounded by the Loyola dorms, Biever Hall for the Men, Buddig Hall for the Women and the Co-Ed Dorms.  Yes PAX, I spent a little time in Buddig Hall.  So, the thang:

    Four Corners – BLIMP

    • 5 Burpees at first corner then Cariacoa to Next Corner for
    • 10 Lunges then Crab Crawl to next corner for
    • 15 Imperial Walkers then backward run to next corner for
    • 20 Merkins then Duck Walk to next corner for
    • 25 Plank Jacks

    Next Mosey to the bottom of Mountain.  Yes, we can’t have a Wolfpack Mountain beatdown without the Mountain!

    Single-line Indian Run up to the top.

    After a quick Rudy 20 count at the top, YHC instructed all PAX to line up backs against the wall in one line for next exercise….GRATITUDE!  PAX turn around and look at the amazing view of our City.  In the spirit of Thanksgiving, YHC wanted the PAX to take a second to consider how lucky we are to live in this amazing city we call home and to have this incredible brotherhood of F3.  We are truly blessed!

    Time is running short so down the stairs and back to the virtual flag.  Arrived right at 6:15.  Let’s get in 10 Nolan Ryan’s each side OYO.  Now we’re done.

    Count-off, Name-o-rama, Intentions and Prayer.  YHC feeling thankful so Coffeetaria on me for all PAX!  7 PAX joined for coffee and great F2.

    Thankful and blessed to be part of F3!

  • A Transplant Thanksgiving

    The Thang

    My plan was to leave my vehicle at Morning Call and run to Stifler’s Mom for the 0530 start.  However, my penchant for tardiness and my not so blistering 11:30+ pace put me well behind schedule.  Fortunately I was able to contact Swampcock and he met me on the route.  Once we joined forces we sat out like bats out of hell headed for Morning Call.  Despite the super sonic pace Swampcock set, we enjoyed some good conversation.  We arrived at Morning Call a few minutes early and were later joined by Fracsac and Da Parish after their Okwata beatdown.  Swampcock set a new record for the number of Cafe Au Laits consumed at a single coffeeteria and then we jumped in the Explorer and headed back to Uptown.

    NMM

    This was a great way to start Thanksgiving Day.  I have a lot to be thankful for.  Like Swampcock, I am a transplant to New Orleans.  A lot of our conversation centered around our decisions to move here.  They were good decisions.  So many of the things I am thankful for are tied to this great city and the people that live here.

    -Hawg