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  • Superhero’s and Scary creatures – It must be Halloween

    12 PAX met this morning in the gloom of City Park @ the Foundry.  I was expecting to see a few Pax in costume, but only saw a group of men, many in F3 shirts/gear.  We certainly were a scary looking group.     With Voodoo fest still having an impact in the Park, we were somewhat limited in where we could workout this morning.   We moseyed to the lawn in front of the new Children’s Museum for our warm-up as follows:

    SSH x 31

    Imperial Walkers x 31 (in honor of my youngest son  (Tiny 2000 or Deduction) who was a storm trooper this evening.

    Arm Circles – 10 forward and 10 backward

    Windmills x 20

    We moseyed back to the neutral ground area near the flag at the entrance to Roosevelt Mall for the following Halloween themed/superhero/scary workout.    YHC had four pumpkins in a square about 20 paces apart.

    Corner 1 – Peter Parkers (spiderman/superhero) x 31, bear crawl (spider crawl) to Corner 2

    Corner 2 – Big Boy Situps (Mummy sit-ups) x31, crab walk/crawl to Corner 3

    Corner 3 – Parker Peters (spiderman/superhero) x31, bear crawl (spider crawl) to Corner 4

    Corner 4 – Skeleton Jacks (modified SSH squat thrust) x31, crab walk/crawl back to Corner 1

    Then run (from the Zombies) the loop of Roosevelt Mall and meet back at the cones/pumpkins.     We were able to finish two complete sets of the exercises above.   With the remaining few minutes we finished with some plank exercise, flutter kicks and some Halloween Burpees.

    Announcements, Intentions, and Ball of Man.   Thank you all for the opportunity to lead.  Hope everyone has a fun and safe Halloween.

  • Nightmare on New Hampshire Street

    It was a dark and stormy night…. Except, none of those statements are true. Okay, it was dark. Halloween was upon us and all of the real men showed up to put a little scare into a typical beatdown. Those who didn’t show up I guess were just some Halloweenies.

    With it being Halloween, YHC decided to have a little fun. And thus was, the Nightmare on New Hampshire Street beatdown!

    Read on. If you dare….

    Warmups (The Part of The Film Where You’re Still Thinking “This Isn’t That Scary?”…)

    Mummy kicks

    Frankenstein’s monster stretch

    Bat wings (Arm Circles)

    It’s alive situps

    Gutbusters (Bustin always makes me feel good. And this was just the beginning of the burpee journey. Or should I call them “Booo-rpees”?)

    The Thang (Better Look Out… The Scares Are Coming)

    Mosey to rock quandary (or quarry). I’m always in a quandary when considering whether the quarry should be called a quandary. One of life’s mysteries.

    Goblin squats (pumpkin pickers) with rocks.

    Moseyed to the Justice Center for a “Pumpkinz” event

    P – Pike press 20 in cadence (Carolina dry dock)

    U – Up-downs 1 minute

    M – Mountain climbers oyo 20 per side

    P – Peter Parker crawl spider crawl

    K – Kraken Burpee 3 hand release burpees 10

    I – Imperial squat walker 10 in cadence

    N – Narrow-stance squats in cadence

    Z- zombie crawl. Zombies vs. Humans.

    During the event, participants were allowed to call “Trick or Treat” at any point during the beatdown. If they did, all things stopped and they were allowed to pull from my bag. The items were either a treat, or something not so fun.

    Trick or treat entries:

    10 ssh

    10 trips up courthouse stairs

    20 LBCs

    20 burpees

    30 air pumpers

    30 count planks (on Qs call)

    Had a lot of fun creating this Woeful Workout and I hope you guys enjoyed it as much as I enjoyed giving it.

    Happy Halloween Gents!

     

     

  • Halloween Beatdown

    19 PAX gathered in the spooky gloom that is Audubon Park on this Halloween morning.  Surprisingly, not one person was in costume,after some mumble chatter on the group text about that the previous day .  YHC had planned to do a Richard Simmons costume complete with a glittered F3 logo tank top, but that plan never came together.  So, disclaimer was given and off we moseyed around the golf course parking lot and back to the area in front of the bandstand.   Circle up for the Monster M.A.S.H. warm-up.

    Warm-Up

    M – Mountain Climbers, IC , x 13

    A – Arm Circles, IC , 13 Fwd, 13 Rev.

    S – SSH, IC, x 31

    H – (Was supposed to be Hillbillies) I forgot my cheat sheet at home, Angie’s List saved me, and came up with Monkey Humpers, IC  x 13

    Thang 1 – P.U.M.P.K.I.N.S. down Oak Ally

    Run down Oak Alley stopping at each light post to perform specified exercise x 31 reps, at the end sprint to fountain and find your “Pumpkin” Block

    P – Plank jacks x 31

    U – Up-Downs (Burpees without the Merkin at the bottom and no Jump clap at top) x 31

    M – Mountain Climbers x 31

    P – Peter Parker x 31

    K – King Kongs (Uptowns version of shoulder taps, beat your chest) x 31

    I – Imperial Walker Squats x 31

    N – Nolan Ryans x 31

    S – Squats x 31

    Thang 2 – Pumpkin Dora 1, 2, 3

    Partner up,  PAX 1 does exercise, while PAX 2 Zombie Walks (holding brick out in front of you) to first light and back, Flip Flop with partner.  Had to modify Zombie walk after lots of mumble chatter from the Zombies.  changed to overhead carry.

    100 Pumpkin Pickers – Curl block then extend straight out in front of you

    200 Pumpkin Thruster – Squat to an overhead press.

    300 Flutter Kicks while holding block ( Again, forgot my sheet, this was supposed to be Pumpkin Merkins but my brain doesn’t function on all cylinders at 5:30)

    A Little bit of Mary

    Dying Cockroach while hold Rock IC x 13

    LBC w/ rock IC x 13

    Put our Rocks back in their hiding spot and Mosey back to the Flag.

    Still had a couple minutes left once the 6 got back to the Flag so.

    10 Merkins on your own

    Freddie Mercurys IC x 13

    Slow American Hammers  IC x 13

    Count-O Rama, Name-O-Rama, No FNG’s, Couple of Race announcements.  Special intentions for ILoveYouMan’s neice, all those impacted by Hurricaine Michael and our brothers who have traveled there to help them.

    It is always a great experience to lead this group of Men.  Thanks, as always for the opportunity to lead.

    SYITG!

     

  • The Other October 31st Holiday

    On this day, 501 years ago, Martin Luther nailed his 95 Theses to the Church Doors of Wittenberg and launched the Protestant Reformation and 501 years later a fool named Rev Sox incorporated 95 and 1517 into the F3 NOLA Fight Club. It was a workout of two, but Gremlin stuck it out to the end now that he is back with us. Looking for more men in River Ridge, Harahan, and Kenner to show up for the Fight Club.

    Warm-Up

    Following the standard disclaimed, YHC led the Pax on a short mosey to our warm-up spot down the road.

    SSH – 20

    Annies – 20

    Imperial Walkers – 20

    Real Freddie Mercury – 20

    Arm Circles – 20 (10 forward and 10 backwards)

    Windmills – 10

    The Mini H8

    The Pax moseyed back to the boxing statues and stairs for a miniaturized version of the H8. The Pax would run up the steps to the level with the American Flag, bear crawl across to the other set of stairs, run to the top of the steps and back over to the other side and back down. The Pax stopped at the American Flag again and bear crawled over to the other side. The Pax ran down to the bottom for an 8 count descending burpee-merkins.  The Pax completed 4 laps of the mini-H8. The burpee-merkins dropped from 8 to 6 to 4 to 2 at each lap.

    Purgatory

    The church teaching that started the Reformation was the selling of indulgences to pay one’s way out of purgatory. YHC believes waiting at the DMV is an earthly purgatory, so the Pax moseyed down to the local DMV to do a little Reformation Day Purgatory.

    Sit on the wall for 95 seconds

    15 merkins

    Sit on the wall for 95 seconds

    17 merkins

    Sevens

    The Pax moseyed back to the stairs for sevens to finish out the time. LBC’s on the bottom and jump squats on the top. Run up one set of stairs and down the next.

    The End

    Count off, Name-O-Rama, Announcements, and Intentions – pray for Gremlin as he is getting some spots on his lungs looked at next week and Hawg’s mom with cancer

    Thanks for pushing yourself Gremlin,

    Rev Sox

  • The Stomp to Scout Island and Beyond

    Allow me, YHC, to introduce myself. I am known as Fracsac among my F3 Brethren, my real name is not important. One thing you should know about me is that I am the fastest slow guy in F3 Nation. Sure, this may seem subjective, but I have proof. It all started when 8 Pax gathered in the gloom to see what YHC had in store for the 610 Stomp. YHC determined we would run a different route, passing Scout Island, where the scariest Halloween monsters are said to be housed. The plan was to sweep the six along the way, running somewhat as a group. Within the first half mile, our pack was split up in 3 parts. Mahatma, El Guapo, and Rudy took off ahead, YHC settled back a ways from them, with the other Pax making up the six. That may not be completely accurate, as Hawgcycle was really the lone pax in the six, but we would still be on the route if we were waiting for him. I remember the days when I pushed myself to keep up with Hawgcycle, as he was running ahead looking well groomed with a top of the line pair of running shoes. He glided along like the wind, a true force to be reckoned with. Now he shows up with a mullet and flip flops. I doubt I look any better than him, but I do wear shoes. But I digress.
    The three fast Pax would occasionally sweep the six, as YHC had instructed. Good for them, but they would pass me up and ignore me like I was a middle child. Lucky for me, I was a middle child, so I shrugged that off easily. We passed Scout Island without incident, except for having to smell the unpleasant fragrance coming from the portable toilets. As I ran up the Wisner Bridge, I could see the fast pax coming back toward me, on their way to rally the others. In a fashionable yet blatantly superior act, they ran up the Wisner Bridge twice, showing the rest of the Pax how it is done. Where was Hawgcycle you ask? We didn’t know either. We ran past the festival grounds, still emanating odors from Voodoo fest, which was comprised of what can only be described as the stench of stale beer and vomit. But on our way to the entrance to NOMA, we came across the awesome smell of bacon! What a pleasant treat in comparison to the previous experiences! Into City Park we continued, the three fast pax sweeping past me and collecting the six. We headed into the track for one quick lap, then gathered around the flag. Just enough time left to seal the deal with 10 burpees. Countoff……wait says Da Parish. We have one minute remaining. Well, then 5 more burpees. Now the deal is sealed! Well Done!

    Count Off, Name-O-Rama, Intentions, and closed with a prayer to the Sky Q.

    NMM
    Map My Run showed 4.43 miles.
    The three fast pax were the only three Respect Pax we had this morning. That is impressive! I’m going to strive to be an even faster slow guy.
    Hawgcycle brought me my water bottle from the last Crazy Ivan on the Northshore. You’re probably thinking that was nice of him. The Crazy Ivan was in January. Speaking of which, we need to have a better showing at the Crazy Ivan in January to show our Northshore Brothers some support. Many of them always find a way to respond to our CSAUP events, so time to return the favor. Dates you ask? Keep an eye out for an announcement in the near future.

    Thanks for posting with me today, and for allowing me to be a part of such an amazing group!

    SYITG

  • Stiffler’s Mom Has Got It Going On

     

    Stiffler’s mom was wet that day…real wet.   Plenty of men would’ve been scared away, but not two brave soles (pun intended).   Mariah and YHC waited in their respective vehicles until the safety in numbers could be established.   The PAX gave the other regulars the benefit of the doubt, but at 5:32 the beat down could wait no longer.  Mariah being a 9min/mi man, and YHC being a 10+min/mi man decided to set a pushing 9:50 pace down St. Charles Ave. to Napoleon and back down Magazine.  The 4.65 mi run provided for plenty of great mumble chatter and 2nd F.   The rain was hardly an issue when amongst comrades.

    Thanks are given to the Sky Q that no one was knifed, and writing the BB has been YHC’s pleasure.

    SYITG

     

  • Trail Life Meet F3

    Trail Life Meet F3

    YHC’s church (Grace Community Bible Church) is home to the local Trail Life Troop LA 1504. Trail Life is a church based scouting group. This week the scouts were learning about nutrition and sports. The normal leader backed out due to an unexpected commitment at the last minute. YHC needed to teach the scouts about exercise and the only exercise he knows is F3, so he took six kids through their first beatdown at dusk yesterday evening.

    Started with the typical disclaimer and spent a lot of time teaching the boys about cadence. 4-8 year old boys do not do well with cadence.

    Then spent a long time getting the boys to stand in a circle. 4-8 year old boys do not do well with basic instructions.

    The warm-up was a five count in cadence for SSH, Peter Parkers, Imperial Walkers, and Windmills.

    Then the boys did a run of sevens. Sevens went much better than the warm-up in cadence. The Pax started with six LBC’s on one side of the yard and did 1 SSH on the other. They completed the full run of sevens with ease.

    YHC had limited time, so the PAX ended with a little Mary. Ten counts in cadence of both penguins and dying cockroaches.

    The boys did the standard circle of trust and we named them. YHC did not receive any help with the names from the PAX, so he picked something from each of the boy’s favorite shows. We had Splinter, Garmadon, Marshal, Mustang, Black Hamster, and Doctor Strange.

    If any of you are interested in getting your 2.0 involved with Trail Life, let YHC know. He would love to have a couple of F3 dads involved with our local troop. Trail Life USA

    Rev Sox

  • Grandmas Century club!!

    Grandmas house produced 3 PAX on this Gloom. Having introduced the Millennial at the Gipper last Wednesday I figured Mandeville’s AO could use a dose of something similar, so the Q dove into the exercise list and spotted Four corners escalated.

    Warmup

    15 IC WM

    15 IC GM

    20 IC SSH

    20 IC BK

    20 IC Forward/Reverse AC

    20 IC HKnees

    Moseyed around the corner to the Treen center for the explanation of our beatdown. Consisted of only 4 exercises escalating  around the building as we stopped at each corner. Example first exercise  was the Merkin 10, 20, 30 and 40 on the last corner. Second was the Flutter kick. Third Squats and the finale the Burpee.. Doing the count equals a 💯 per exercise hence the name Century provided by Coconuts as we worked our way to completion. Q felt as though the beatdown was successful upon the panting of his own breath. With 8 mins remaining we recovery walked around the corner back to the AO finishing with a casual Mosey.. Needing 4 mins for the closing of our beatdown the Q introduced a little music inspired by Maverick and Grundy on previous leads. “Let the Bodies hit the floor” by Drowning Pool was the selection. While holding plank when they said let the bodies hit the floor each PAX would complete a donkey kick and when each number was mentioned it represented a Merkin. Total 26 Donkey kicks and 21 additional Merkins upon completion.. Butt Splice mentioned how the song seemed forever and no one could deny his obvious observation..

    Counted off, announcements COT

    Q prayed us out into the day!

    Appreciate the post and allowing me to lead my Century Brothers!!

    👊🏻👍🏻✌🏻

     

  • Living 1 minute at a time!

    I wish I could say I lived my whole life 1 minute at a time, but that would certainly be inaccurate.  But this morning, the men of the Marsh certainly lived 1 minute at a time.  For better or worse.

    Warmaramma:

    SSH, HK, BK, Arm Circles.  All IC to 10

    Thang: All exercises were done continuously for 1 minute.

    Mosey to Playground Equipment:

    Hanging Leg Raises

    Merkins

    Big Boy Sit-ups

    Pull-ups

    Rower Sit-ups

    Squats

    Step Ups

    Mosey back to Center Court for more of Living Life 1 Minute at a Time:

    Plank

    Reverse Plank

    Left Arm high (30s), Right Arm High (30s)

    Al Gore (10 second intervals. I guess this wasnt 1 minute but we did about 10)

    10 Line Drills.  Pax has 1 minute to complete line drill. To make the required interval, PAX were able to choose to either sprint and rest, or jog and have no rest–your choice)

    Seeking respite and unable to keep the 1 minute tempo going, YHC led the Men on a short Mosey around the block, before finishing up with some

    Mary:

    Putins 20 IC

    FK 20 IC

    HD 20 IC

    Rosalitas 20 IC

    COT, and Nameoramma and thanks for following my lead today, Men of the Marsh.

    Before departing to start our week, Coconuts prayed us out!

     

     

  • Vegas Gloom

    YHC stole Frac Sac’s thunder, so he had to produce.  So for the second-to-gloomiest Mothership, and expecting Reluctant Yankee to show up, YHC had an homage to Side Effects and Bubba with a tip to YHC’s first Q at the Birdcage (45 minutes of Mary).  After a lame disclaimer, the PAX were off to the Peristyle for the first Circle of Pain, where YHC produced not one, but two decks of cards:

    • SSHs 52xIC (Rudy, clever guy that he is, had lots of Mumblechatter for this)
    • Imperial Walkers 30xIC
    • Low Slow Squats 29.75xIC, with a segue into
    • Squat Pulses 10xIC
    • Peter Parkers 25xIC
    • Mountain Climbers 25xIC
    • Parker Peters 25xIC
    • Merkins 25xIC (get those justifiers and chests to the ground, gentlemen)

    The Deck of Death.  Let the games begin.  Les jeux sont faits.  Alea iacta est.  Yada, yada, yada.  Spades were burpees, hearts were real Freddy Mercuries, diamonds were jump squats and clubs were merkins.  For the two jokers, a tip to Side Effects: balls to the wall on the columns in the Peristyle for twice as many BTTW merkins as the last card (one was a Queen, the other a six).  The PAX had the choice of letting Aces be one or thirteen (or, if Reluctant Yankee had been here, I suppose, fifteen); the PAX chose poorly: it was only one.  So that was 91 burpees, 91 dying cockroaches, 91 jump squats, 91 regular merkins and 36 BTTW merkins.

    For a breather, the PAX moseyed around the great lawn for round two of the Deck of Death along the benches in front of the Peristyle.  Clubs were box jumps, diamonds were dips, hearts were crunchy frogs and spades were sprints across the Great Lawn (run past the number of the palm trees equal to the spade drawn).  The PAX got through only 24 cards before Rudy started to kvetch about the approaching hour, so the PAX finished off with 30 dying cockroaches, one for each remaining card.

    [Note to self: to finish two decks, the Q probably needs one round to be Mary with little to no pausing for the six.]  Back to the flag for announcements and COT.  Thanks, PAX, for pushing this old guy, Jingle Vader