F3 New Orleans

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  • Tony! Toni! Tone’! or is it Trevor…..?

    On a beautiful Monday morning YHC gathered with 15 other PAX for a great start to the day.  As I walked up to the AO I noticed Seaman.  Not only did he come to wish all the other PAX a good beatdown but he brought his new dog and an FNG he EH’ed.  After introducing myself to Tony or was it Toni, maybe Tone’?, we all circled up and waited for a few PAX coming in hot.  When all were ready, I asked if there were any other FNG’s in the group besides Tony, Toni, Tone’ apparently there were none and I was quickly corrected by numerous PAX that the FNG who was there was not actually Tony or Toni or even Tone’ but Trevor.  I guess a weekend in Lafayette for International Festival de Acadiens had me a little slow.  With that, disclaimer and we moseyed to an open field by Magazine Street for:

    Warm-Up

    • Forward Arm Circles X 15
    • Reverse Arm Circles X 15
    • Hillbillies X 20
    • Imperial Walkers X20

    Next we moseyed to the levee (dodging multiple cars, what’s up with the traffic at 5:30AM?) for:

    Burp Back Mountain

    • Partner 1 does 8-Count Body Builders
    • Partner 2 runs up the hill backwards and down hill forwards X 3 then Flapjack

    Rinse and repeat until 100 Body Builders are completed.

    Next, mosey to median by Audubon Statue for:

    Rock IV aka “I must break you”

    • Rocky Balboa’s X 100 on curb 1
    • Bear Crawl forward over median to far curb for
    • Incline Merkins X 10
    • Crab Crawl forward to beginning
    • Rinse and repeat X3 alternating between forward and backward bear crawls and crab crawls

    next, mosey to Oak Alley for:

    C.L.I.M.B.

    • Crab Cake
    • Lunge
    • Iron Cross
    • Mountain Climbers
    • Burpees

    1 Crab Cake, 2 Lunges, 3 Iron Cross, 4 Mountain Climbers, 5 Burpees at first light then double up each successive light.  Carioca one way to second light, other way to third light, defensive slide one way to fourth light then other way to fifth light. Due to time constraints, we had to cut this short before the last light.

    We quickly moseyed to the flag and as it was still 6:14, 10 Nolan Ryan’s each side OYO!

    Count off and Name 0 Rama (where YHC initally forgot to give his name, etc. see note about International Fest above).  We had one FNG who is a Marine which lead some kind of way to his F3 name of Colonel Mustard.  Who just so happens to be YHC favorite Clue character.  Maybe it’s the monocle?  Who’s your favorite character????

    We ended with announcements, intentions and prayer to be safe and have a good time this JazzFest week.

    Thanks for letting me lead.

     

  • They came in WAVES

    It was a good showing this morning with 8 men posting at the resurgent Milestone Marsh.

    Warmarama:

    SSH

    GM

    WM -all IC x 20

    Workout/ Thang:

    Circle Up at Half Court for some WAVE ACTION:

    Merkin Wave to 200

    Shoulder Tap Wave to 100

    Plank Jack Wave to 100

    Burpee Wave to 100 while PAX holds Al Gore.

    Mosey to Baseline for some old fashioned Line Drills, Bear Crawls, Crab Walks, Jog Backwards, Karoake Drills, Mountain Climbers, Shuffle Feet.

    Mosey to Bushwacker’s “Childrens Playground Equipment.”

    Break up into 2 groups. Half the PAX does pullups (max out), while the other half do 20 Hello Dollies IC.  Switch.

    Half the group does Australian Pullups (max out), while the other half does Wife Pleasers x 20 IC. Switch.

    ISI:  Hold Plank for as long as possible.

    Mosey back to center court for countarama, nameorama, and Captain Sparkles prayed us out.

    Thanks for making me a better man and embracing the challenge of a brand new week with me, men!

    Waterpik

  • Got a spare???

    The beautiful weather brought the largest group of pacs that we have seen a while at the Mothership. We had 15 total including three FNG’s. I am glad that I brought some coupons with me, so that I would not dissapoint.

    Warm-Up

    SS Hops-25 IC, Seal Jacks- 25 IC, IMW’s-25 IC, High Knees- 25 IC, Butt Kicks-25 IC, Forward Arm Rolls- 10IC, Reverse Arms Rolls -10 IC, Overhead Claps – 15 IC

    Mosey….

    Bearmuda TIRE angle

    All pacs divide into three groups. Each group starts at one of three different stations. These stations are the sea wall, THE Tire, and a soft patch of green grass that is covered in the morning dew and one land mine. The exercises that were performed at each station went as follows:

    Station 1(seawall) – 10 Irkins, Station 2(patch of grass) – 10 Merkins, Station 3(tire) – 10 Derkins- (pacs’ feet were on the tire)

    Rinse and repeat this until all groups have done each station 3 times.

    When moving from one station to the next, all pacs must do a bear crawl to get there, hence bearmude TIRE angle.

    Just for the heck of it, we got back into a large circle and did 10 Merkins IC.

    Bearmuda TIRE angle 2.0

    This is a little twist on the previous circuit of exercises. The groups and stations were kept the same, but the exercises and how you got there changed.

    Station 1- 5 Step Ups each leg, Station 2-10 Copper Head Squats, Station 3- 10 tire(box) jumps

    All pacs had to bunny hop to get to each station.

    Recipe for Humble Pie = 1/2 of beatdown + 250lb tire flip

    I was suprised that I was able to finish the rest of the beat down due to me being so full from the HUGE piece of humble pie I had to eat before the next part of the beatdown started. While attempting to show the rest of the pacs the technique in flipping a tire, I quickly learned that the beatdown I was throwing at my fellow pacs had sucked a good bit of engergy out of me. So much, that I could not flip the tire solo. I had to call an audible……..

    Pacs break into groups of two. Each group flips the tire together 5 times. After each flip, the pacs flipping the tire do 1 burpee. While waiting for groups to complete tire flips, the other pacs are doing various plancs including regular, right arm, left arm, as well as some merkings and air presses.

    TIRE Throw

    Now we did not try to throw this monstrosity, but we did TRY to throw a football through it.

    Each pac took a try at making a 15 yard throw  through the tire.

    If the pac attempting the throw, made it through, NO BURPEES. If you hit the tire, 2 BURPEES. If you missed the tire completely, 3 BURPEES.

    Since no one made it through the tire, we all had to do 10 BURPEES.

    Indian Run back to Flag. Wait a second. There was no flag. Steve, where ya’t!!!!

    With 5 minutes left, we wrapped things up with some Mary.

    LBC’s – 20 IC, Puttins – 20 IC, Crunchie Frugs – 20 IC,  Freddie Mercuries- 20 IC, Flutter Kicks -15 IC, Straigh Leg Lifts – 10IC

    T-Claps to Shooter for helping me transport the TIRE to and from the AO.

    The newest members to F3, Dr. NO, Pot Hole, and oh yes, Poop Eye, did a great job on their first beatdown.

     

  • EH and the Brotherly Love

    Nature does not hurry, yet everything is accomplished

    -Lao Tzu

    The Captain’s Cove is a special AO. That being said, even Seal Team 6 members need a little EH to get them out the fartsack sometimes. Yesterday afternoon the idea of a 10k post sounded fun, invigorating and much needed, but as the evening got on it was easier to imagine the warm comfort of the ol’ sack at 4am. After checking that the listed Q would be too busy in Hollywood with om Hanks to post, YHC and Shooter were insinuated into the scenario…by me. But 2 thoughts were pervasive at that point: where has the other half of the Northshore Core been and why should we do this alone?! So the EH pulled in a Reluctant Rebel in Steve and all was right in the world.

    As we 3 assembled in the gloom, the grumbles were audible and blatant. But the love was there, like making your kids eat their vegetables. COT and we were off.

    As we rounded the initial bend of the lakefront YHC, if not the entire PAX, was awestruck by the large, low-set, orangish-yellow moon! It was as incredible as it was unexpected, but ,personally, an appreciated addition to the bright stars in the clear pre-dawn sky. Now, as any of you who have ever posted with Bushwacker can attest, that guy can jibber jabber! But in the return leg of our expedition an excited mention of a Casting Crowns concert he attended with the fam lead to a discussion of more substance than your average mumble chatter is usually comprised of. Faith, hope, nature, science, the universe, and what’s is our hearts…YHC felt a closeness to the PAX that comes with unabashed realness.

    When we refer to each other as “brothers” we generally mean comrades-in-arms, but we each have our own sub-context to that term. As one with no brothers growing up, I relish the experiences and relationships I have with all of you guys, from the 1-time posters to the core of F3 Northshore to my Southshore and BR brothers. All of this was something missing, and is missing no longer. In life,as in nature, there is no need to hurry, because everything that must be accomplished will be accomplished.

    Much appreciation!

  • Rain with Pain

    With the forecast of rain ☔, I arrived suspecting  a lite post from F3 Northshore. Standing at the flag an unfamiliar vehicle arrives, which I have not seen in Scrambles past. As Chewy arrives to the post the unfamiliar pilot exits the vehicle and introduces himself. Always appreciative of a new face at the AO and hope it’s just the beginning of fellowshiping with another F3 Brother for post to come. Welcome to your first Scramble Sprocket. YHC knew there was another man in route to posting, so we mumble chattered and awaited the arrival of a cart wheeling Bushwacker. The Scramble and the excitement in which it brings always seems to effect us differently. Even IBS couldn’t stop this beatdown from going down, much less a little rain in the forecast… With all men accounted for we begin with a warmup of 15IC Toe touches, 15IC SSH, 15IC Windmills and 15IC Seal Jacks. Began our Mosey of 3.200 or 3.075 miles depending on who’s tracking. Bushwacker feels vindicated this week with the ability to run through the gazebo, so much so that a R/R upon the return was fitting. It’s those little things that bring us out in the Gloom to post or the accountability of passing up yet another piece of litter for 2 weeks in a row now and being called out on it… Work in progress here my friend!! Returning at the AO, Q had plans for the creative dice of doom which were recently introduced at the Scramble for redemption of the previous 50 Burpee roll. With not enough time permitting as YHCs warmup took longer than expected we will save redemption for another day. Finish up with 10IC Sumo Squats, 10IC Merkins and finally we wrap up with 10IC Alternating leg lunges. The remnance of leg pain from previous beatdowns and the rain drops put the PAX into quick count mode and abbreviated announcements.

    Appreciate Sprocket for the lead in prayer!!

    See you men at the next AO✌🏼✌🏼

  • Okwata Draft Day

    We had a beautiful Okwata windy morning for the PAX of 10.    The rain held off.  Today is NFL draft day, and the only number YHC can think about is 11.

    Now for the thang:

    The PAX moseyed around the fountain and then circled up for the warm-up: SSH 25xIC, Abe Vigoda 15xIC, Arm Circles 10xIC each direction, Peter Parkers 15xIC, Parker Peters 15xIC, and Imperial Walkers 25xIC.

    Then, the PAX moseyed west to the levee for 11. The PAX started at the bottom of the levee with burpees on one side of the levee and low slow squats on the other.  T-Claps for the entire PAX for sticking with it.  It gets easier every time.

    Next, the PAX moseyed to the House of Pain. Five stations, 2 rounds: Bear crawl up the levee, your choice down (timer); merkins; dips; WWII sit-ups; and pull-ups.

    Finally, the PAX moseyed to the virtual flag for a quick Mary (10xIC each): Real Freddie Mecury, Flutter Kick, Hello Dolly, and Box Cutters.

    Name-O-Rama, announcements, intentions, and COT.

    To toil and not to seek for rest,
    Surge

  • Come on Down to the Silver Slipper with Paw Patrol

    After coughing up a lung all night I figured resting my cold as I did Monday wasn’t going to cut it anymore.  Having the q was the motivation I needed to get myself out in the gloom and hope that a good sweat may cure me. For extra motivation I closed on a slow play EH Yankee had started years ago and didn’t want to let the new pax down.  Turns out my guy plus an old friend from college were the FNGs today which certainly made it fun.

    Complete with a cough and mumbling double disclaimer we were off to grass lot in front of the zoo for some warm ups.  My weakness gave a good opportunity to develop another’s strength so I invited up some guest Q’s from some of the newer pax during the warm up.

    • SSH IC X 30
    • IW IC X 30 courtesy of Kong
    • Mountian Climber IC X 30 courtesy of Willie
    • Plank Walk IC X 15 courtesy of Koopa

    Mosey to the next field over for some four corner BLIMPS finishing in the center with a shimy over the soccer cross bar vs crab walk option thrown in for fun.

    A train was blocking access to the fly so 11’s on the levee were scratched in favor of Dora 1-2-3 at the Audubon statue.

    • 100 Derkins
    • 200 Dips
    • 300 LBCs

    Mosey to the golf course for some uptown sticker-free grass for some Mary:

    • Russian Twist IC X 20
    • Hello Dolly IC X 20 courtesy of Peppa
    • Flutter Kicks IC X 25ish courtesy of Swamp Cock

    Mosey back to the flag.  Another large count off and Name o Rama.  Welcome to club FNGs Silver Slipper and Paw Patrol.  I must say two quality F3 names!  Ball of Man with thanks for our blessings and prayers to help us to be the best Men possible.

  • Getting to know the parking garage ramp

    A glorious hump day morning at The Gipper. We had a PAX of 7 emerge from the shadows just as the morning sun was beginning to burn off the fog of war. After discussing Steve’s three first names (Steve, Bart, and Nelson?) and how anyone that wanted to steal his identity would be in trouble, we circled up under the shadows of President Reagan himself.

    We started off with an easy warm up to the get the juices flowing and prepare us for what lie ahead: windmills, imperial walkers, side straddle hops, arm circles, and toe touches.  All exercises were in cadence at 15x.

    We then moseyed on down to the rock pile for some Fred Flinstone muscle pumps. After choosing our weapon of choice we did two sets of 20 bicep curls, shoulder press, and tricep extensions. After getting a nasty burn we made our way to the top ramp of the parking garage for some more carnage.

    Once at the bottom of the top ramp at the parking garage we lined up for the big show. We completed a series of exercises up the incline of the ramp then ran/jogged to the far corner and down the stairs back to the starting position holding plank until everyone arrived back. First exercise up the ramp was the sumo walk (duck walk variation), followed by lunges, crab walk (which seemed to turn out to be the worst), side lunges, bear crawls, and donkey kicks. By the end the ramp seemed to be much steeper and longer then it was when we started, and I think we were all happy to have it over with.

    We jogged back to the trailhead for final orders. Count, names, and Turbo prayed for us.

    Thanks everyone for coming out and even more for putting up with me, until next time.

  • Happy ANZAC Day. With Bricks.

    ANZAC Day

    A day of remembrance for the Australian and New Zealand soldiers who landed on Gallipoli in World War 1.  Depending on your point of view, this was perhaps the most devious but poorly executed plan, or the most ill-begotten idea ever devised by humans.  Regardless, the actual outcome was a far cry from the hopes originally envisioned by one Winston Churchill when he devised the plan as a way to break the Western Front stalemate in 1915.  After the failed seaborne invasion, the military commanders arrived on a plan to land troops and take the peninsula.  Alas, they probably couldn’t have picked worst landing points – and the Australian/New Zealand troops landed on a small beachhead, surrounded by high ground and entrenched Turkish troops.  The troops never came close to a breakthrough, and instead took 8 months of astounding losses – but refused to retreat from their position.

    Please take some time today to offer a prayer for military troops everywhere who have suffered and died in their missions.

    Brick Day: YHC woke to a beautiful crisp morning at the Foundry.  The lights are still out, so I struggled to identify the shadows milling about the flag.  “Is that you Milkman?”  Yes, it was.  “I hear singing!”  Yup, there was Bogey.  Smooth and Tool snuck in quietly, forgoing their cars to mosey to the AO.  Mambi, Abacus and Mahatma rounded out the morning crew.

    5:30 – disclaimer (especially watch footing because its so darn dark…)  Stop by YHC’s car for a morning surprise.  Bricks.  I like to keep bricks in the car just in case something like this (a morning Q for F3).  Everyone grab 2 bricks and lets go.

    Stop #1: ANZAC Day remembrance

    • A: Abe Vigodas x15.  Slow cadence, no bricks
    • N: Newton’s Cradle x20.  With bricks.  Good times
    • Z: Zig Zag Hops.  10x Out and Back
    • A: Absolution x20.  Look it up in the lexicon.  8 count plank exercise.
    • C: Crunches x25

    Stop #2: Brick-BLIMPS on the track.  Partner Up.  Each partner runs opposite ways on the track.  Whenever they meet, do the next exercise.  Then back to the track to run opposite ways.  All exercises with bricks.  Total of 3+ laps on the track plus the assorted exercises.  Plank, then throw in another set of 10 Newton’s Cradles.

    Stop #3: Off to the baby Foundry.

    Quick Change of Pace: Brick Bear Crawl across the field (maybe 50 yards?).  Bricks slide, but then get harder to hold as they get slick….

    At the Foundry, leave the bricks in a pile and partner up for 4 stations

    • Box Jumps x20 (the timer)
    • Pull Ups
    • Hanging Knee Lifts
    • Jumping over the Green Snake

    Repeat x2

    Stop #4: Not a complete Rudy workout without a plank-o-rama.  Since its 4/25, we’ll do 4 sets of 25.  I guess we do 4 sets of 25 every time.  But whatever.  It was special today anyway.

    • Peter Parker x25
    • Shoulder Taps x25 (with or without brick at your choice)
    • Parker Peter x25
    • Floyd Mayweather x25 (with or without bricks – though it was MUCH HARDER with the bricks)

    Back to the flag (stopping to carefully put the bricks back in YHC’s car).  We had a minute to spare, so close up with 15 Burpees OYO.

    Did you know – today (4/25) is also the day that Admiral Farragut demanded the surrender of New Orleans in the Civil War (1862), and the day that US and Russian troops met at the Elbe river in German in World War II (1945).

    Close with Announcements – 5/18 Barathon, 6/2 Summer Series race.  COT to remember all of our intentions, and ask for blessings to use the gift of today wisely, and grace to be better leaders and servants.

    Thanks for letting me (the Foundry Foreigner, I suppose) Q today.

  • Trifecta of Anniversaries

    Rewind 3 years ago to a rainy Saturday morning in April when YHC was coaxed into coming to his first F3 workout, standing in the dark amid the mud and a bunch of dudes calling each other by goofy names.  Not exactly the best way to spend a Saturday morning but I went with the flow since my buddy Amensty assured me it would be way more fun than my usual morning jog.  Just a few minutes in, I quickly learned what a burpee was and silently cursed whoever invented it.  The rest of the workout went about the same and an hour later, after almost bailing mid-way, I was still standing, feeling a newfound sense of accomplishment.

    Three years and umpteen burpees later, there I was standing in the same spot preparing to lead 16 other men through a workout that would not only touch on the greatest hits of the past few years, but also pay homage to the NOLA Tricentennial celebration going on throughout the city.  Let’s face it, 300 reps of an exercise is way better than 3.  Weather was 60 degrees with clear skies, the optimal conditions for running around and testing the limits of our almost late model chassis.  The PAX had a good mix of guys from The World and Uptown along with a visitor, F3 Thibodaux, currently living China, previously from N.C., originally from the NO area.  Here’s what went down:

    Warmup on The Great Lawn:

    • SSH x30
    • Burpees x3
    • IW x20
    • Burpees x3  (“I see where this is going” -The Peanut Gallery)
    • Arm Circles x20
    • Burpees x3
    • Windmill x20
    • Burpees x3
    • Low Country Crab x20
    • Burpees x10 (Expect the unexpected…learned that in my first workout)

    Next up, a mosey to The Foundry for some pimping.  Here we knocked out 3 rounds of PIMPS OYO:

    • Pull Ups x5
    • IW x10
    • Merkins x15
    • Plank Jacks x20
    • Squats x25

    Mosey towards the museum and hook a left in the grass not far from the NOLA 300 sign.  This is one of 4 signs erected around town to commemorate the 300th anniversary of New Orleans.  Since the Tricentennial celebration has been in full swing the past few weeks, YHC thought we’d acknowledge that with some Dora 3-3-3.  This involved partnering up, with partner #1 running (approx 30 yds?) to the NOLA 300 sign, cranking out 3 burpees, and running back while partner #2 keeps a cumulative count of:

    • 300 Hello Dollys (single count)
    • 300 Alternating Shoulder Taps (count each tap)
    • 300 LBT

    This proved to be a circuit that kept the PAX busy for a while.  YHC often dreaded the drawn-out circuits of Dora, elevens, etc in the early days but now have a love/hate feeling when doing them….always hate when they start but smile when they’re done cause they push us more than one would typically done solo.  After this, we made our way over to the water fountain for hydration and a little planking.  From there, a mosey back towards the same area but this time we lined up along with neutral ground curb, facing the NOLA 300 sign where we knocked out:  100 Rocky Balboas OYO, bear crawl to opposite curb for 10 merkins, then backwards bear crawl back.  Rinse and repeat twice for a total of 3 rounds and 300 Rocky Balboas.  YHC heard zero mumble chatter on this so apparently/hopefully it had the PAX in a zone.

    Next up we circled up in a nearby field, this time in the shade just for Rudy, for a round of The Suck.  For those unfamiliar, it’s a fairly new circuit we’ve done a few times that always seems to bring excitement and cheers from the PAX.  The Suck consists of SSHx6, Jump Squatsx6, Merkinsx6, as many times as possible in 3 minutes, calling out your count after each circuit.  Typically this is best enjoyed with 2-3 rounds broken up by a minute of rest in between, but time was ticking and the PAX had to settle for just a single round.  T-claps to the crew for pushing hard and to those who approached the 8,9,10? mark.

    As we started to make our way back to the flag, there was just enough time to pay homage to one last anniversary.  It just so happened to be YHC’s 17th wedding anniversary so what better way to celebrate than 17 burpees.  The commemoration of me losing my bachelorhood was followed by a mosey back to base where we called it a morning.

    COT included YHC thanking the PAX for pushing me over the past 3 years to become stronger, faster, healthier, and a better leader.  I’ve reaped many more benefits from this than I did jogging on my own.  Prayed for safe travels for Thibodaux, Mahatma’s two youngest sons, and a few other things YHC was too woozy to recall.

    Moleskin:  I often recall something I read a few years ago in a backblast from a fellow PAX in South Carolina (?) that hit his one year mark of posting with F3.  Among many other things, he said something along the lines of, “…I used to think my glory days were behind me but I now realize they are yet to come.”  I’ll have to try to dig that out of the archives.  It was a cool and inspiring post.

    Thanks for the opportunity to lead, and most of all thanks for all the great beatdowns over the past few years.

    Tool