F3 New Orleans

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  • Math Teacher Needed at The Uptowner

    The men of F3 were treated to perfect conditions this morning in Pontiff Park.  Despite many regulars resting up for tonight’s GoRuck, we still had six gloomers converge near the rock pile for the usual no-run Friday beatdown.  After exchanging the usual pleasantries and questioning Hawg’s sanity for posting, we circled up for the warmup:

    SSH x30 IC

    Arm Circles X20 IC

    Shoulder Taps x20 IC

    Plank Jacks x20 IC

    Squats x20 IC

    Windmills x20 IC

    Hill Billies x20 IC

     

    Grab two rocks (one “good form” rock and one “manly” rock) and re-position the circle in an acorn/gravel free zone of the field for:

    Imperial Rock Walkers R X20 IC 

    Large Rock Curls x20 IC

    Imperial Rock Walkers L x20 IC

    Large Rock Curls x20 IC

    Imperial Rock Walkers R x15 IC

    Small Rock One Hand Curls RH x15 IC

    Imperial Rock Walkers L x15 IC

    Small Rock One Hand Curls LH x15 IC

     

    Quick breather and tighten the circle for a circuit of exercises with a cumulative group count:

    Plank/Merkin Circle – 120 count (all PAX hold high plank position while first person completes a Merkin starting the count on 1 up to specified number)

    Rock Crunch Press Circle – 120 count (all PAX hold cockroach/crunch position with feet up while first person completes a crunch with rock press to shoestrings starting the count on 1 up to specified number)

    Plank/Merkin Circle – 90 count

    Rock Crunch Press – 90 count

    Plank Merkin Circle – 60 count

    Rock Crunch – 60 count

    The counts on some of these were slightly botched, which stemmed from the unorthodox math taught to those from the state directly north of Louisiana…no names mentioned.  Lots of mumble chatter and engagement from the group made for an entertaining circuit.

    Cool down with a bear crawl to the tree line (40-50yds?) and crab walk back.

    Circle back up for:

    Rock Burpee/Shoulder Press – 30 count (all PAX grab rock of choice and crank out shoulder presses while first PAX starts with one rock burpee going all the way around until 30)

    Up Downs (football drill, no rock needed) – 30 count (all PAX run in place, aka “chop feet”, while first person drops down, chest to ground, pop up with count of 1 and so on around the circle)

    Rock Burpee/ Shoulder Press – 30 Count

    Rocks back to rock pile as time expired.

    COT announcements included Saturday workout led by RY for 6:30 at Peristyle, official FIA launch on Saturday for 7:30 at the Great Lawn, and maybe a few other things that YHC can’t recall.  Prayed for strength and endurance for those taking part in the GoRuck tonight along with those battling cancer, Mason, Brady, and for political tensions to subside in our country.

    Definitely a good way to start the day.  Thanks for letting me take the lead.

    Tool.

     

     

     

     

     

  • Muricans for Murica

    On a crisp windy morning at the lakefront, YHC pondered a pivot from his plans to instead hit the boardwalk and run the workout amid the crashing waves spit forth from the angry lake.  But that looked kinda cold and wet, so instead he decided to stick with the plans: celebrating America with rounds of Muricans.

    COP 1: mosey to the soggy grounds in front of the fountain, with some butt kicks and karaokes through the fountain mist.  Do our best to find something resembling high ground and settle in.  Oh look – its Hawg!  Right on time.  SSH x30 then Plank up for Peter Parker, Mountain Climber, Parker Peter x30 each.  Back to your feet for ISW x15.  Wrap up with Plank Walks x15.  (Somewhere in that sequence, YHC finally remembered to issue the disclaimer.)

    COP 2: Found a reasonably dry path to get to the foot of the levee.  Oh look – its Nip/Tuck!  Nice of you to join us.  10 OYO Burpees for the PAX.

    The Thing: Double 11 over the levee.  Far side Lunges, Near side Muricans.  Start with 2 Lunges (each leg) and 20 Muricans.  Then 4/18, 6/16.  Hopefully PAX would figure out the pattern.  10 more Burpees OYO for FracSac pulling a Rudy (asking too many questions).

    COP 3: Mosey 50 feet to the shelter house.  Pair up for 4 stations: Pull Ups, Burpees, Dips and Muricans.  20 Muricans was the timer, other stations AMRAP.  Repeat for 3 cycles.  YHCs arms feeling a bit like jello at this point.

    Back to the Flag: Quick round of Mary: Putins, Bicycles and Cockroaches roughly x20 each.

    Count-off and Name-o-Rama.

    #Tclaps for Hawg showing up in advance of tomorrow’s GoRuck.  YHC wonders what happened to the other Ruckers?  Especially JV – did this finally end the streak?

    YHC offered prayer of thanks for the gift of a day, for wisdom to see and follow God’s will, and for God to provide his guidance to our newly elected leaders.  YHC humbly asks all of the F3 nation to show patience and leadership with our fellow humans as we begin a long healing process that our nation desperately needs.

    Finish (#Tclaps forSurge’s much needed help) with St. Ignatius’ Prayer for Generosity.

    Lord, Teach me to be generous.

    Teach me to serve you as you deserve.

    To give, and not to count the cost.

    To fight, and not to heed the wounds

    To toil, and not to seek for rest.

    To labor, and not ask for reward

    except for that of knowing I am doing your will.

  • Working at the Refinery

    Five men decided to post this gloom for some Refinery work.  Here is what we did, but first

    DISCLAIMER

    The Thang

    Mosey to the track and split into two groups.

    Group 1 (3 Pax) – 400 meter run
    Group 2 (2 Pax) – AMRAP Squats
    Flap jack, then circle up.
    25x SSH
    10x Peter Parkers IC
    10x Mountain Climbers IC
    10x Parker Peters IC

    Mosey back past the flag and over to the start of Route 66.

    Route 66 (Eastbound):  Pax runs to the first bench, and does 5x Dips.  Increase Dips by 1 at each subsequent bench.  Plank and wait for six.

    Mosey over to the Refinery.

    Circuit #1:
    10x Burpees (Timer)
    AMRAP x Chest Ups
    AMRAP x Flutter Kicks
    AMRAP x Pullups
    AMRAP x Box Jumps
    Rest

    Circuit #2:
    15x Merkins (Timer)
    AMRAP x Chest Ups
    AMRAP x Putins
    AMRAP x Pullups
    AMRAP x R. Leg Stepups
    Rest

    Circuit #3:
    18x Squat Jumps (Timer)
    AMRAP x Chest Ups
    AMRAP x Putins
    AMRAP x 90º Pullup Holds
    AMRAP x L. Leg Stepups
    Rest

    Mosey back to where we ended Route 66 for another round.

    Route 66 (Westbound): Pax runs to the first bench, and does 2x Lunge Jumps IC.  Increase Lunge Jumps by 1 at each subsequent bench.  Plank and wait by the track entrance.

    No time for track work, so we circled up for some flexibility work for the last 4mins, then back to the flag, where we held the COT.

    Thanks for letting me lead!

    Moleskin

    GORuck is this Friday.  Good luck to all the men participating in the event.  It’ll be great…..ha!  #CSAUP.

  • Rock n Roll

    Another beautiful Monday morning for beat down. Ten men showed up to grow and get stronger, including 1 FNG.
    The Warmup COP:
    -SSH x 30 IC
    -IW x 30 IC
    -PP x 20 IC
    -Arm Circles x 30 IC (15 ea. dir.)
    -J-Lo’s x 20 IC
    …grab your rock….oh wait, now we have 11.

    First Round (con Rocca):
    -Shoulder Press x 20 IC
    -Curls x 20 IC
    -Rows x 20 IC
    -Squats x 20 IC

    Second Round (con Rocca):
    -Shoulder Press x 20 IC
    -Curls x 15 IC
    -Rows x 15 IC
    -Squats x 15 IC

    Boss Keene wants his rock pile moved…let’s move the rock pile…the pack moved the rock pile four times. They worked hard and deserved a break. Have a seat, in the people’s chair with your rock. After a minute, take a break and shake it out. Let’s do it again, this time with 10 shoulder presses IC and 10 curls IC. Break time’s over…

    Third Round (con Rocca):
    -Shoulder Press x 20 IC
    -Curls x 15 IC
    -Rows x 15 IC
    -Squats x 15 IC

    Send your little friend home, back to the rock pile. Now let’s find some grass for a lil Mary.
    -LBC x 40 IC
    -Hello Dolly x 30 IC
    -Flutter Kicks x 30 IC
    -Putin Twists x 20 IC

    Mosey to the SF. Countoff, namerama, a lot of detailed announcements, prayer and we’re out…

  • 610 Stomp And Ruck

    Cool morning.  Front yesterday cooled the air in addition to dropping copious amounts of rain.  Thanks to the rain, the ground was finally soft enough to enable planting of a shovel flag (2 of them, in fact!).  Could have been a clean trifecta, but the owner of the 3rd flag continues to be #MIA.

    5 Ruckers and 3 Runners took off for the traditional 610 Stomp route.  Ruckers target 3 mile out and back, Runners target the 4.5 mile loop to Banks Street.  And they are off….

    FracSac, Tool and Rudy enjoyed the crisp air, and good conversations around the perils of buckling hardwood floors.  Who knew that humidity could wreak such trouble!  Finished back at the shovel flags to wrap up with Putins to Seal the Deal.  Quick Count-off, Name-o-Rama and Triangle of Man for closing prayer.  Thanks, guys!

    Ruckers finished shortly after the runners had went on their way.  Count-off, Name-o-Rama and a Pentagon of Man to close.

    Good luck to the Ruckers this week!!!

    All: It has been a long and contentious campaign season.  YHC has dug through his memory banks and finds very few that have matched this in rancor and tone.  YHC has been saddened at the number of conversations among friends and family that have devolved into bitterness and acrimony over the last many months.  I hope and pray earnestly for unity and forgiveness – for the people I have hurt when I have let passions get the better of me.  Disagree on proposals and plans of the party you consider the opposition.  But stop and look at the human being you are speaking (or arguing) with and realize that they yearn as desperately as you for leadership, for a better economy and the benefits that it brings, for peace and harmony, for the improvement in conditions for all.  Stop and consider the point of view and opinion of those you disagree with.  Try to understand them, and in that understanding try to learn something that you hadn’t previously known.  If you fail to understand today, try again tomorrow.  And try again the next day.  Let us live a life where we never stop seeking to understand those around us.

    Proverbs 18:2 A fool takes no pleasure in understanding, but only in expressing his opinion.

  • Monday Ring of Fire with PIMPS

    Lots of VQs lately and this was supposed to be someone’s vq but they audibled last minute to postpone until a later date -so I took the Q. Douille’s Friday beatdown was still a source of anxiety and pain among the PAX. Unfortunately I stayed out too late and had to smart sack last week. 12 PAX for a stroll in the park.

    Started with the disclaimer. Then off to honor the Skinny with a Monday AM lap.
    First stop was the PIMP station.
    There was a lone guy working there so we circled up for a quick COP.
    SSH x 25, Mtn Climbers x 25, Imperial Walkers x 25, and Monkey Humps x 25

    Then we hit the PIMPS station.
    5 Pullups, 10 Imp Walks, 15 Merks, 20 Plank jacks, 25 Squats

    Then back to the track for an indian run.

    We ran to the CIRCLE field past the green where we normally do MARY.
    He we did a ring of fire. We incorporated a bear crawl and a merkin wave– up to 5 merks but a long plank.

    Back to the track for a sprint to the Fountain. Gspot, Wire, Saban reverend and Revit hit this with some serious speed
    At the fountain we did inclined merks x 20, declined shoulder taps x 20, 20 right leg power step ups, 20 left leg power step ups, and 20 dips.

    Then back to the track for another indian run.

    Pulled over to get a quick round of Mary in. Not quite 6 min.
    Peter Parker x 20, Parker Peter x 20, LBC x 20, LBT x 20 , Dying Cockroach x 20

    Back to the track. Jog 2 of the running men icons and then sprint one to the row bars.

    At the row bars. 20 rows was the count. Burpees and Side lunges for the PAX to make 3 stations.

    After the rows… we continued the running man sprint/ jog back to the virtual flag.

    We got back to flag at 612 so we did a quick plank o rama.
    Yankee agressor 30 secs, Southern gent 30 secs, regular 60 secs , 20 secs mission impossible

    Thanks for letting me lead. Prayers for wisdom – that our leaders make wise choices.

  • Operation Sweet Tooth- Time to make an IMPACT

    So today marks the 6 month anniversary of Sweet Tooth’s passing.  Let alone a difficult day but a difficult past week with Halloween, All Saints Day, All Souls Day and a special Mass for those lost with St. Marks Church.  But, as difficult as this road has been and will continue to be until the last breath I breath, there is a reason to keep on fighting…to live in all that is great with Christina; Operation Sweet Tooth.

    To us, only a short 6 months has felt like an eternity without having our precious baby by our side.  The countless moments we miss can never be replaced.  All we can do at this point is honor her by helping kids, who need our help.  I am calling on you, the Pax of F3 Nation and FiA Nation to aid in that support.  The purpose of Operation Sweet Tooth is to provide smiles, comfort, and peace to those kids who need it most and to let them know…that strangers care.  This I is something that is bigger than me…bigger than you…this is real life.  As awful my family feels, there are children, and their parents, (if they have any) that may feel worse and more sorrowful than we are.  And together, we can make a difference.  The decisions we make today can have a ripple effect that can last a life time. It’s time to roll up our sleeves, empty our pocket books and humble ourselves for the betterment of those less fortunate.

    My family and I are eternally grateful for all the support we have seen already.  You know who you are.  All the plans, establishments in consideration and willingness to support her, has made this family truly humbled.

    Now, as the first “official event” it is time to make a huge impact on children.  What started out as a concept has transformed into an entity.  Operation Sweet Tooth is officially a 501C3, a non for profit business.  The mission is to provide children hope, peace and comfort though toys, money or companionship and to let them know a stranger cares.  That was what Christina was all about.  Currently, DDP of Isotope and his business partner is working on our official website.  We intend to fulfill our lives for the benefit of children who need our help.  But I will be honest, we are using this platform to help with our mourning, and healing, and to give us hope and reason to survive, live and maybe one day, not anytime soon, thrive.

    Entities to benefit from our efforts are Levine’s Children Hospital, homeless shelters, orphanages, special needs establishments and anything else that caters to children.  Truthfully, any organization that supports children has our support.  I have been asked by the Pax about Jeff Gordon’s Children Hospital…this is where Christina passed away…and many mistakes were made.  Although maybe their intentions are good, for the purpose of this first drive, my wish is that this organization is not honored.  You want to know? Ask me and you will have no problem with my decision!  Other than that, you have our support if it supports children in need.

    That said, I want to make sure this is a complete success and gets the notoriety it deserves…not for me…but for the cause.  Please let me know how many toys or items you have collected so I can send the prayer cards that should accompany them.  I have two thousand! Wondering if we can beat that?  I also want pictures for our future website, OperationSweetTooth.org.  We will have current events/fundraisers to who the impact we are having on our communities.

    For my brothers is Isotope/NoCo, if you cannot make the Christmas party, please let me know.  I will be encouraging the Pax to bring items at their local Friday workouts.  MQ’s, please touch base to make arrangements for pickups etc.

    I will let everyone know when the website is fully operational.  As well as FB, Instagram etc.  As of now, only @OpSweetTooth on Twitter is functional. Of course any questions you have you can send there or @F3_Olive, operationsweettooth@yahoo.com or operationsweettooth@gmail.com

    I want to personally thank each and every one of you for supporting OST.  I will be honest, I hate that I am doing this.  I should not have to be.   But I will do anything to honor her, HIM and ensure that I get the opportunity to see her again.  This is our calling, whether welcomed or not to have an impact on lives that far reach above and beyond ours….and I believe, rather I know…this is what we are supposed to do, under our circumstances…and I am humbled by your support!

    Lastly, this is a movement to bring awareness to to myocarditis.  The heart condition that killed my daughter that was undiagnosed…and unrecognized.  The medical community failed her.  I don’t want that happen to anyone again, even if it does not bring my baby back!

    myocarditisfoundation.org

    -Olive, Jager and Happy Meal

  • Out for Justice

    Cool crisp and dark morning in NOLA.  PAX gathered in front of the shovel flags to await the Out for Justice VQ.  Nervous pacing.  What would Detective Gino Felino have in store for us?

    After his disclaimer, we were off.

    The Thang: Off to the great lawn for opening exercises.  SSH xWhoWasCounting? followed by Peter Parker, Imperial Walkers, Parker Peter, Hillbillies.  Then line up on the side of the lawn for an animal parade: Bear Crawl across the lawn, Duck Walk back.  JV lets loose with critique about everyone else’s form; apparently JV is now the resident expert on Duck Walking.

    Scupture Garden: Justice leads us to our favorite ledge near the sculpture garden.  Box Jumps, Incline Merkins, Left Leg Step Ups, Incline Merkins, Right Leg Step Ups, Decline Merkins.  Feeling the burn…

    The Museum: Over to the fountain in front of the museum and partner up.  PAX 1 dips to their hearts content.  PAX 2 Frog Jumps across the street and up the stairs.  FlapJack.  Repeat x3.  Head to the lawn for a round of Mary with Putins and Cockroaches.

    Tag Team: Rudy takes over the Q.

    Start with the ‘Murican Indian run.  Every 4th (or 6th) pax to make it to the front – group stops and does ‘murican in cadence.  12x, 12x, 10x, 10x.  Finish with Mosey to the baby foundry.

    Baby Foundry: Pair up on 4 stations: Burpees, BoxJumps, Pull Ups, Hanging Knee Raises.  3 cycles through, with burpees being the timer.  Mosey back to the Great Lawn to finish up.

    BUT WAIT: Q sees Tool’s calf raise wall – quick audible.  Everyone up on the wall.  Calf Raise x25.  Shake them out, repeat x30.  Then continue the mosey back to the Great Lawn.  Finish with Monkey Humpers x25 and LBC x49.

    Justice wraps up with Count Off, Name-o-rama and Prayer, including especially prayers for togetherness and unity during a contentious election cycle.

  • Can’t Escape Golden Moutain

    The pungent urine smell did not stop the PAX from tackling wolfpack mountain. Our friends at Loyola helped out with an orange cone placed by the large piss puddle in the stairwell. (T-claps for the head’s up, I guess)

    Disclaimer then mosey up the stairs (over the puddle) to the top of mountain.

    The Warm-Up: No Need (If you want a warm-up, go to Metairie)

    The Thang:

    1. Down stairs to 1st floor then back up: Squats x10, PlankJacks x10, LBT x10, Merkins x10
    2. Down to 2nd floor then back up: Squats x10, PlankJacks x10, LBT x10, Merkins x10 – repeat once
    3. Down to 3rd floor then back up: Squats x10, PlankJacks x10, LBT x10, Merkins x10 – repeat twice
    4. Down to 4th floor then up the ramp: Hello Dollys x10, Flutters x10, Putin x10, Merkins x10
    5. Down to 5th floor then up the ramp: Hello Dollys x10, Flutters x10, Putin x10, Merkins x10 – repeat once
    6. Down to 6th floor then up the ramp: Hello Dollys x10, Flutters x10, Putin x10, Merkins x10 – repeat twice

    Down the stairs to the benches: RLSU x10, Dips X20, LLSU x15, Derkins x10

    Over to the Loyola lawn: Elbow Peter Parkers x20, Plank Walks x20, Dying Cockroach x20, Elbow Pickle Pounders x20, MI hold 20 sec

    Back to flag for count off, name-o-rama & prayer

    Good times…Thanks

     

  • Kick the Q like a hakki sack!!

    Started the morning in total darkness 15 minutes early to get a warm up jog in preparation for the tough mudder. Then a pax of 5 quickly turned to a pax of 8 as we returned the shovel flag. mosey east to circle up straight into some SSH, Knee highs, butt kicks, alternating lunges, side step squats, and jump squats.

    then another mosey onto the next pearl for a round of merkins, shoulder taps, and freak nasties, then again in the incline, and as we cry for the burn we continue in the decline position and top it off with some simple but effective arm raises.

    and again we mosey to the end of the lakefront for a game of “catch me if you can”… we pair off and half the pax takes off running around the park while the other half does 5 burpies. then we have to try and catch up and tag your partner (who’s halfway around the stretch running full speed…) so he can do his 5 burpies. alternating between burpies and star jumps 4 times around the park. as we are all huffing and puffing the pairs go into a backpedal/sprint race  from 3 landmarks only to tag your partner to do the same.

    we mosey on down to circle up and work on our wife pleasers, side abdominal raises( both sides) and then eiei takes q for his jane fonda routine to keep everyone in check!!

    mosey on down with a sprint to the flag for 6 min of mary and chewy takes the q for his brutal routine of peter parkers, parker peters, mountain climbers, full sit ups paired with russian twists and some other weird workouts i can’t remember the name of, but killer for sure!!

    cot to add a fng brandon who’s now knows as “tree hugger” for his environmental occupation!!