F3 New Orleans

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  • Discipline Equals Freedom

    “Don’t expect to be motivated every day to get out there and make things happen.  You won’t be.  Don’t count on motivation.  Count on discipline.” – Jocko Willink, Discipline Equals Freedom:  Field Manual

    “The test is not a complex one:  when the alarm goes off, do you get up out of bed, or do you lie there in comfort and fall back to sleep?  If you have the discipline to get out of bet, you win-you pass the test.  If you are mentally weak for that moment and you let that weakness keep you in bed, you fail.  Though it seems small, that weakness translates to more significant decisions.  But if you exercise discipline, that too translates to more substantial elements of your life.”  Jocko Willink, Extreme Ownership:  How U.S. Navy SEALs Lead and Win.

    “Our freedom to operate and maneuver had increased substantially through disciplined procedures.  Discipline equals freedom.”  Jocko Willink, Extreme Ownership:  How U.S. Navy SEALs Lead and Win.

    YHC sprinkled words of wisdom from his favorite U.S. Navy SEAL throughout this morning’s beatdown.  He was preaching to the choir, of course, because all seven PAX standing around the shovel flag on the Mandeville Lakefront at 0630 already had passed their first test of the day.  Their alarms sounded and they posted, ready to get some.

    Barely Legal assisted YHC with this morning’s Warmup, a Q school of sorts.  YHC led the PAX in Seal Jacks, lunges, Merkins, Copperhead Squats, windmills, and OH Hand Claps.  Barely Legal followed suit and, being a quick study, had mastered several counting styles in no time at all.  When all was said and done, the PAX had a solid 20 reps IC for each exercise and was ready to mosey down the Lakefront for a

    Ring of Fire

    Forming a ring around YHC’s backpack, the PAX bear crawled around the ring to the left, then the right, forward to the backpack and back, performing Merkins, Parker Peters, and plank variations along the way.  Then we recovered for a standing Ring of Fire, shuffling with thighs parallel to the ground around the ring to the left, then the right, duck walk forward to the backpack and back, with Copperhead Squats and some Al Gore mixed in.  Brief recovery then a mosey further down the Lakefront for

    3×30

    YHC placed two cones about 100 yards apart, sweeping the lane of travel for land mines as an early morning gift to the PAX.  The next bit went like this:

    10 regular Merkins, stride it out to the far cone, backpedal to the near cone; 10 right hand forward Merkins, stride/backpedal again, then 10 left hand forward Merkins, final stride/backpedal

    10 Good Mornings, prime time to the far cone and back; rinse and repeat two times

    10 hand release Merkins, lateral bounce extend to the far cone and back; 10 hand release T Merkins, lateral bounce extend again; 5 regular hand release Merkins and 5 hand release T Merkins; later bounce extend for the final trip

    Another pause to catch our breath and then time for the main event.

    Flying Sprints

    Starting at the near cone, the PAX ran at 50% for the first 75 yards and then executed an all out sprint the remaining 25 yards to the far cone.  Instructions were to give it everything for those final 25 yards, run ugly if necessary to close the distance as fast as possible.  Recovery walk back to the start.  Rinse and repeat twice for 3 high quality sprints.

    Of note, Moby surprised us all, and himself as well, with Bo Jacksonesque sprints.  If anyone personifies our “discipline equals freedom” mantra for the day, it’s Moby.  When was the last time you saw a 67 year old run like a Heisman trophy winner?

    Back to the shovel flag for

    Mary

    70 second front plank, Jane Fonda left then right 20x IC each, single leg lifts 10x IC each leg, and finally a set of scorpions 10x IC.

    Countorama, nameorama and then off to the Beach House for our coffeeteria with a few wins under our collective belts to start our weekends.

    Thanks for letting me lead this morning, guys, and for always pushing me to be better.

  • More Crabwalks!

    Morning broke over the Uptowner, where YHC made a rare appearance for a Friday Q.  6 more PAX joined to start the day with a sweaty beatdown.

    Warm Up: YHC almost started with a Mosey, before remembering this is The Uptowner.  So instead, right here – circle up!

    • SSH x25
    • IW x25
    • Smurf Jacks x15
    • Peter Parker x25
    • Shoulder Taps x25
    • Parker Peter x25
    • Plank Jacks x25

    Burpees for Breakfast

    Every Minute On The Minute: 10 Burpees each minute for 10 minutes.  Whee!  That was fun!

    Grab a Rock.  Feel free to go bigger, we aren’t going very far.

    Crabwalking

    Line up for 11s OYO:

    • Shoulder Press with your rock (which stays here)
    • Bear Crawl about 40 yards
    • Merkins
    • Crab Walk back

    Very quickly, YHC realized that this combo was going to be a) slow and b) hard on the shoulders.  So – Modify, replacing Bear Crawl with Lunge Walk.  Didn’t make it go faster (this definitely turned into a timekiller), but it did mix in the legs.  No change to the Crabwalks – especially when YHC discovered that perhaps there is one way he can keep up with Mahatma!  So – everyone expect More Crabwalk at future YHC Qs!

    Take a break halfway through to rest the shoulders with some Mary (slow cadence)

    • Flutter Kick x20
    • Dolly x20
    • Penguin x20

    Then back to your rocks to finish the 11s.  Return the rocks to the pile and circle up for a final round of slow-cadence Mary

    • Dying Cockroach x20
    • LBC x20
    • Box Cutter x20

    Circle up, for Count Off, Name-o-Rama, Announcements, and Prayers.  Remember those who are sick.

  • Summer Solstice and Shoulders

    5 PAX (4 on time, and 1 late arrival) gathered for a beatdown on the shores of Okwata – what better way to celebrate the Summer Solstice than celebrating the glorious views of the sun rising over the lake.  Typical summer: 100 degrees, 100% humidity.  Or at least, that’s what it felt like.  Remember to hydrate, everyone.  Lakefront really could use some water stations.  But I digress…..  After a nearly-forgotten disclaimer, the PAX were off.

    Warm Up.  Mosey to the lawn in front of the fountain, finding some grassy area with blades that did not reach to our knees.

    • SSH x25
    • IW x25
    • PJ x25
    • ST x25
    • PP x25

    Mosey to the sidewalk.

    Back And Forth:

    • Bear Crawl across the lawn (I dunno – maybe 10,000 yards or so?)
    • 5 Squat Jumps on the other side
    • Lunge Walk back
    • 5 Merkins
    • Repeat.  All OYO.  Until YHC says stop.  All PAX got in around 4 back-and-forths

    Round and Round:

    Oh look, 4 benches in front of the fountain.

    • Bench 1: Irkins
    • Bench 2: Derkins
    • Bench 3: Dips
    • Bench 4: Step Ups

    1 PAX per Bench to start.  5th PAX runs around the fountain, then Taps-out the Irkin PAX.  Irkin PAX advances to take over Derkins.  Derkins advances to take Dips.  Dips takes Step Ups.  Step Up runs around the fountain.  And the cycle goes on and on.  Round and round we go.  Remember: everyone keep going until you get tapped out.  Everyone got in 2 full cycles.

    Up Top:

    Mosey a short way to the other side of the fountain.  Then Bear Crawl the rest of the way across the flatlands, then up the mountain to the top.  At this point, Surge wondered why SO MUCH SHOULDERS?

    So at the top – we line up and look out over the lovely waters.

    • Monkey Humpers x20
    • Turn Left, follow Abacus for 10 Lunge Walk steps.
    • Turn Right to see the lake.  Monkey Humpers x15.
    • Turn Left, 10 LW
    • Turn Right, MH x10
    • Turn Left, 10 LW
    • Turn Right, MH x10

    That enough legs for you Surge?  No – ok, then 4 minutes of Quadrophelia.  Go.

    Down Below:

    Mosey down to the House of Pain for 5 stations

    • Pull Ups
    • Merkins
    • LBC
    • Step Up
    • Up the Levee, 5 burpees, Down the levee (the timer)

    Made it through one cycle.  Back to the flags – quick finish with some slow-count Dollys.

    COT

    Count-off, Announcements (including call-out from NOTC Board Member Big Guy Belloq for the Summer Series at Lafraniere park next weekend).  Lots of stuff going on – watch your emails!

    Finish up with a VERY VERY sweaty ball o’ man.  Summer Solstice, traditional date that helps mark the passage of time.  Reminder for all of us that time marches on, and it is our responsibility to use the gift of time wisely – in ways to serve our Maker, our Family, our Friends.

    Thanks for letting me lead.

  • Just Another Lazy Morning

    It was just another lazy morning for the six PAX that showed up to the Gipper this morning (7 if you count our Honorary Member for the day Moby). Because it was a nice and cool morning I thought it fitting to add an exercise that has “lazy” in the title. How hard can something with “lazy” in the title really be? Well, as the PAX soon discovered, there was nothing lazy about it.

    Warmup

    SSH 25 IC (In Cadence)

    Windmills 15 IC

    High Knees 20 IC

    Butt Kicks 20 IC

    Arm Circles (forward, backwards, and backwards larger circles) 15 IC

    Let’s get this party started!

    The Thang’

    Mosey to the Taj Mahal.

    Today I focused on one of the elements of F3 that sets it apart in my mind, and that is the area of togetherness. No man left behind and we are all in this together! So all of the exercises today were done with a partner or as a team.

    First we partnered up and had one partner get in a wall sqauat. The other partner would do 2 burpees and run a lap around the building (stopping to do 2 more burpees on the opposite side). When partner 2 returns they replace partner 1 on the wall and reverse roles. 3 total laps were done for today.

    After a brief 10-count we split up into groups of three and got about 75 feet apart or so facing each other. Group 1 held an Al Gore while group 2 lung walked to group 1’s location. Once there they switched and group 1 lunge walked back to group 2’s original location while group 2 held an Al Gore. Rinse and repeat!

    After that everyone was acting really lazy so I decided to bring in the aforementioned “lazy” exercise. The exercise is called Lazy Doras.

    The objective is similar to Dora 1-2-3 in that as a group you are to accomplish 100-200-and 300 reps of an exercise. The difference is that  rather than having one partner run off and return to replace the partner at where they left off, both partners never separate. Instead, while one partner does the reps of the merkin portion , for example, the other partner is in a plank. Along those lines, when one partner does squats the other holds an Al Gore, and while one does lbc’s the other does a six inch dead man’s hold.

    The format of accomplishing the objective was split up into 10-20-and 30 reps for each corresponding exercise session. When one partner does 10 merkins, the other partner continues immediately with the next 10 and so it ping pongs until completion. We did 100 merkins, 200 squats, and 300 lbc’s with that pattern.

    It was so hard, that even Einstein’s legs were sweating (his words on the measure of the intensity of a workout…).

    After everyone was done being lazy, we moved into our final event called Blue Falcon. Splitting into teams of three the objective was to create a workout that your group tries to finish in three minutes (with some adjustments to the plan during the 3 minutes granted). Simultaneously both groups attempt their workout and do as much as they can. Once done, the workouts are attempted by the other team. Whoever finishes the other team’s workout first is declared the winner. The loser has some penalty exercise to do.

    The winning team (Maverick, In-Time, and Einstein) were gracious enough to join the losers club (Turbo, Barely Legal, and YHC) in the penalty of 20 Russian Twists IC.

    Slow mosey back to the Flag and lo and behold, there she blows! Moby Dick in the flesh doing some core work! Way to be committed even when most would have just called it a lost day. Nicely done man.

     

    Circled up and counted off.

     

    C.O.T. to close with Maverick praying us out.

     

    Great job everyone!!! It really is such an honor to be a part of this group let alone being allowed to lead some. It’s awesome!

     

    Have a great day men!!!

     

     

  • 610 Stomp #147

    Who’s the Q today?  Nobody?!  You can take it.

    Hill route 3.5mi run.   North on Marconi, East on Zachary Taylor Dr., South on Henry Thomas Dr., East on to the Festival Grounds Path, North on Wisner, around to Zachary Taylor, South on Henry Thomas, West on Palm Dr to the Practice Track.   Run to Threshold on the straightaways and recover on the turns for 2 laps.   Mosey to the Flag.

    Seal the Deal w/ 10 Burpees OYO

    Mary

    • LBCs x 25
    • AH x 25
    • Cruchy Frogs x 15
    • Weezy Jefferson w/ a slow drop x 25
    • Penguins x 25

    Counterama, Namerama, Annoucements, COT.

    Thank you for the opportunity to lead,

    Da Parish

  • Qing on the Fly

    YHC pulled into City Park wondering who was the Q, so he checked his phone and realized he was up.
    So winging it was the only option.

    9 F3 vets gathered around the flag at 0530.

    DISCLAIMER, and lets mosey to the track.

    COP #1: WARM UP
    SSH X 25
    Hillbillies X 25
    Peter Parkers X 20
    Parker Peters X 20
    Windmill X 15
    Imp. Walkers X 25

    Indian Run with last man doing 2 burpees, to the Foundry

    Break into 3 groups:
    Group 1: Run to track, 10 burpees, run back (timer)
    Group 2: Pull Ups
    Group 3: Crossfit Merks

    Rinse and repeat:
    Group 1: Run to tack, 10 burpees, run back (timer)
    Group 2: Russian Twist
    Group 3: Pistol Squats/ Low Slow Squats

    Mosey to NOMA

    10 ierkins at the fountain, jump up each step of entrance, 10 squats
    Rinse and repeat X 6 with 2 sets of derkins

    COP #2: MARY

    Crunchy Frog X 25 (RIP Shorty)
    Flutter Kicks X 25
    LBT X 25
    LBC X 25

    Mosey back to the flag.

    Count off, name-o-rama, announcements, intentions, prayer.

    July 19, Gnarly Nutria, Audubon Park, BE THERE!
    July 21, F2 BBQ, Pontiff Park, BE THERE!

    Thanks for letting me lead!

  • Simply Super without Super Steve!!

    With Grandmas House missing Super Steve,who could by the way pass for 21.  YHC decided to bring back an old beatdown which would prove to be Super Simple. At least in terms of the amount of variations of work, but by the end would prove rewarding in the completion of “Super 21!!” No ID required for this venue.. The post did produce the youthful Waterpik and Pelican who probably get ID checked upon checkout at your local grocer when they throw up the occasional bottle of say “Makers Mark” or perhaps “Woodridge reserve.” Either way there would be no drinking on this Gloom only humid air and perspiration which neither requires ID checks so let’s begin…

    breif warmup

    20 IC SSH

    20 IC Imperial Hillbillies (Think that’s the name) Quickly learned that’s one of those long counts that this public educated Q had no business trying to conduct..

    15 IC Front/Back Arm circles

    20 IC Toe touches

    thang

    Moseyed around the corner to the Treen center parking area. Instructions Super 21. For those not familiar with the Lexicon 1 Merkin and 1 ab excersise (FK), Mosey halfway around the building 2 Merkins 2 FK, Mosey halfway 3 Merkins 3 FK, etc. etc. etc. On completion of reps 7, 14 and 21 we incorporated some lower half. 7 (Squats x21), 14 (SMK x21) and 21. (Jump squats x21). In total 231 Merkins and 231 Flutter kicks with 52-1/2 leg reps and a total of 2.2 miles I believe mentioned by the Pelican.. Once completed Moseyed back to flag with 5 min to spare. Held 1 min elbow plank, right and left and closed with 30 IC LBCs..

    count, announce, COT

    Q closed in prayer!

    Appreciate the post gentleman and the chance to lead!!

    Till the next Gloom ✌🏻!!

  • It’s Douille’s fault…

    YHC had a gut feeling there might be a need for a Q this morning and by 05:30 after a brief inquiry as to the whereabouts of YSR and/or Douille , it was time to Q on the fly…

    The Thang: Mosey around golf parking lot and over to bandstand area for warmup COP: SSH, Mtn. Climber, Imp. Walker, Plank Jack x 25 and 10 Burpees OYO for Seaman.

    Next,  Squaticides – – Run from first light to last light and do 20 Squats. Back to the first light and do 19 Squats. Back and forth all the way down to 1 for a total of 210. Plank for the six.

    Mosey to the shelter for some bench work. Incline Merkins x 15, LLSU x 20, Derkins x 15, RLSU x 20, Dips x 15

    Over to the grass for Voluntary Mary x 15. Approximately 15 of the pax led us through 15 reps of their favorite ab exercise before time got us.

    Back to the flag for cot w/ shoutout by YHC

    Good Times!

    Roots

    Not sure if we were 20 or 21. Missing one or two pax. Let me know who please…

  • Man up on the Murph!!!

    When I saw that Hawgcycle put the Murph on the schedule, it was a good time to man up that week!  After reading numerous articles about Murph workout on the web, there is a love / hate relationship with that workout over the years.  Mostly HATE!!!   With two (2) Murphs under my belt, I can attest that this workout is never going to be easy, but I hope that I can get stronger through it.

    As I drove up to the AO at 5:28 am, there were no vehicles and I didn’t see anyone as I approached the virtual flag.  Wait,  I see another HIM in the Gloom and it is Hand Grenada!  We debated on what to do and if we should wait but time was running out so we both proceeded to run around Pontiff for our 1-mile run and then to the playground for the pull-ups, pushups, and air squats.   With temperatures and humidity high, we were sweating profusely as the workout progressed and finished with the final mile run…walk.  We did it all in less than an hour.  Woohoo!

    Meanwhile, I was honored to get to know Hand Grenada’s story and what occupies his time.  His M will be having a 2.1 in August!  Thank for pushing me and holding me accountable!

  • 1 More time…Northshore Core

    The morning had a distinctly humid feel to the air, surprising because of the winds that have been gusting for the last 2 days, not surprising because this is southeast Louisiana. The accent was drab, and the dialect of a quiet tone. The beginning of another manic monday was of a more sullen nature, and the only way to change the pace of the day was to get cracking on another beatdown at the Marsh.

    WARM(er)-O-RAMA

    20 each IC

    toe touches

    SSH

    imperial walkers

    butt kicks

    windmills

    merkins

    THANG-THANG

    PAX moved to the monkey bar area to rip some triplicate exercises:

    The numbers varied between  and 50, most lying somewhere in the middle.

    Pull ups, squats, LBCs

    chin ups, lunges, twist crunches

    aussie pull ups, sumo squats, 100s

    hanginging knee raises, 1 leg squats, twist punch crunches

    hanging leg raises, calf raises, freddy flutters

    As the memory of YHC fades in accuracy of order, let it simply be known that there were also freak nasties, merkins, one arm aussie pull ups, toes out calf raises, toes in calf raises, and oblique crunches.

    The PAX jogged the perimeter of the park, and hit 50 LBCs in honor of Waterpik’s 41st birthday a couple of weeks back.

    COT with a prayer of appreciation for the simple things taken for granted, and a puddle of sweat for the Marsh to remember Shooter by