F3 New Orleans

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  • Penance for the Saints

    3 men met in the post Saints apocalyptical gloom to work out their frustrations

    Mosey to the Rock Pile for the warm up COP:  Imperial Walkers IC x 30; Good Morning IC x 10; Forward Arm Circles IC x 20;  Backward Arm Circles IC x 20; Toe Raises x 30; Windmills IC x 15;

    The Thang

    • 100 Shoulder Presses con roca
    • 100 Squats con roca
    • 200 LBCs
    • 1 mile run
    • 50 pull-ups
    • 150 Merkins
    • 150 Squats

     Moleskin

    It’s always better to have 8-10 for the Pontiff workouts, but this worked out well with only 3.  We were able to stay together through the exercise and did many of them in cadence.  I think that helped us get through them.  We realized that there is the opportunity for one of us to attend an F3 workout everyday this week.

    Shout Out

    Continued prayers for Rev and Yeungling on their move along with other intentions.

    Announcements

    • Tue Sept 22ndCity Park 530 AM with Amnesty
    • Wed Sept 23rdAudubon @ Magazine 530AM Reveille last Q *Come celebrate it in pain
    • Thur Sept 24thCSAUP  **Night time workout on the levee across from Cooter Browns.  DJ style**This is a F2 activity – farewell party for Yeungling and Reveille
    • Fri Sept 25thAudubon @  St Charles 530AM Agassi/RY
    • Sat Sept 26thCity Park 630AM  Tool’s City Park History Lesson Part 2
    • Mon Sept 28thPontiff 530AM w/Maverick

  • Way Late

    The Thang

    • Mosey to the Rock Pile for the warm up COP: SSH IC x 30; Imperial Walkers IC x 25; Windmills IC x 15; Forward Arm Circles IC x 20;  Backward Arm Circles IC x 20;
    • Select a rock and mosey back toward the flag
    • Boss Keane’s Rock Pile – Added a twist – last man throws the rock over the fence. We alternated being the last man – 5 sets.
    • Mosey to Pavillion #2.
    • Red Hot Chili Pepper: Right Leg Step up con roca x 16; Decline Merkin x 8; Left Leg Step Up con roca x 16; Incline Merkin x 8; Right Leg Step up con roca x 8; Decline Merkin x 4; Left Leg Step Up con roca x 8; Incline Merkin x 4
    • Mosey to the Playground
    • Stations = Pull-ups x 5, Shoulder Press x 10, and Squats x 15.  2 sets
    • Mosey back to the flag for 6MOM – I don’t remember what we did, but I know it was awesome.
    • Mosey back to the rock pile to return the rock
    • Horses to the stable back to the flag

    Moleskin

    My eyes were definitely bigger than my arms this morning.  I selected a rock that I had no business selecting.  I really felt it during the Red Hot Chili Pepper.

  • 610 Stomp #5

    7 men ready to run and burpee.

    The Thang

    4.55 mile loop around city park (according to map my run).  Stop every 6 minutes to do burpees and/or walk for 1 minute.  Rinse and repeat until completing the course.  Each man modifies the workout on his own with the number of burpees he does.

    Moleskin

    I knew I was going to take a lot of heat for the name we gave the FNG.  I am so tired after these burpee fests that I can’t add two digit numbers, much less come up with anything creative.  We ended up on “The Dentist” as a reference to his javelin throwing in college – a reference to Walter Palmer the Minnesota dentist that killed Cecil the Lion.  I’ll leave it up to the comments section for us to come up with another name.  Here are some things to use

    • Went to the University of Alabama
    • Threw the Javelin in college
    • Last name is Stone
    • Currently in Med School

    I’m going to stop trying with the names and we’ll see if that works better.

  • To Hades and Back

    Our brother, Reveille, was scheduled to take the Q, but a family situation took precedent. I took the Q and hope I presented a Rev-style beatdown. We had 10 men show up, to include FNG-Kid Rock, willing and eager to get started.

    DISCLAIMER and mosey to the lawn in front of the museum. A couple guys hung back to bring up FNG-Kid Rock as he rolled in hot. As we began the COP, Hawg mentioned that Mr. Awesome was on his way….after the usual Pit Stop.

    COP, IC:
    -30 x SSH
    -30 x IPW
    -20 x Peter Parkers
    -20 x Arm Circles (10 each dir.)
    -20 x Pickle Pounders (can we please change the name of this one?)

    Mosey to the outdoor gym behind Christian Brothers for some Foundry. Line up in the plank and follow the leader:
    -10 x pull ups or AMRAP
    -10 x dips
    -10 x rows from the bar
    -run across the soccer field and do 10 burpees at the fence and run back
    RINSE, REPEAT
    -As we waited for the six, most of us got in another set of pull ups

    Mosey to the track for 1000 meters of Hades:
    -sprint 400m, walk 100m
    -sprint 200m, walk 100m
    -sprint 100m, walk 100m
    -grab a post and People’s Chair while we wait for the six (Thanks Side Effects)

    Mosey to the softball field and break up into 3 stations:
    -10 x pull ups at the small, green outdoor gym
    -30 x LBCs
    -30 x squats (each leg)

    Let’s mosey….to the Great Lawn. Not to cheat the pack, since I know they love it, yes, we had just enough time for Wife Pleasers x 20. Sprint to the shovel-flag.

    Count off, namerama, weekly schedule, shout outs and a prayer. Namerama was fun since FNG-Kid Rock is from Detroit. There was a lot of creativity as we discussed his new F3 name. After much discussion, Kid Rock was decided upon. Welcome Kid Rock, see you in the gloom. And thanks to Bubba was leading us in a very spiritual prayer.

  • 2015 Blue Ridge Relay—We Own the Gloom

    The Thang:  September 11 and September 12….from Whitetop, Va to Asheville,NC….208 210 mile relay run completed by teams of 6-12 pax, each running 1 of 36 legs in sequential order.

    NM:  54 Teams consisting of almost 500 Pax completed this event which is the pure definition of CSAUP.

    As with all things F3, there is always a title for the fastest team.  This year, that title belongs to Team Lean from Charlotte-Metro.  Team Lean also set the fastest time ever for an F3 team.  In second place, was a six man team, Team S6X, also from Charlotte-Metro.  Team S6X also placed 3rd overall in the Ultra Category. 3rd place was Team Paperboy.  Nice job to all.  BRR 2015 Race Results

    While there were many fast times, what is more impressive to YHC was the shear volume of teams and the variation in geography.  In addition to Charlotte, there was representation from Winston-Salem, Fort Mill, Huntersville, Harrisburg, Raleigh, Chapel Hill, Hickory, Lake Murray, Wilmington, Greensboro, Columbia, Irmo, Lexington, Greenville, SC.  Special shout out to some of our newest regions, Richmond-VA & Summerville, SC.  Great to have you!   Word on the street is that Richmond will have 2 teams next year.    Cobains if I missed your region.

    This is an event that because of all the 2F during and the excitement leading up to it, it’s easy to forget how hard this is.  Very few things can prepare one for sitting in a van and having to run for your 3rd time in less than a day up some mountain at 3AM.  It hurts, your legs rebel, your lungs burn, and  there appears to be an abundance of wild dogs lurking about when the sun goes down.  Yet, somehow, we all end up doing well.  We like to say that this race really doesn’t start until the sun goes down.  Makes sense that F3 does so well since we are usually done with our workouts before the sun even goes up.  There is also something about being accountable to the other members of your team.  In F3, we look to carry and not be carried.  Big effort all the time.  WE OWN THE GLOOM.

    Congratulations to each and everyone of you that had the courage to sign up and complete this.  This may be the hardest thing you do all year.  For those of you that haven’t tried this yet, the bar has been set.

    Here are some quick notes from the event.

    • How about Coach Roy taking the time from his schedule to support his son by driving his van?  Impressive.  It was also entertaining when people recognized who he was and then lined up for team photos.  I’m not a Carolina fan, but I’m a fan of his.  Seeing Coach in a S6X Pistols shirt is one of my favorite takeways.
    • The level of preparation for this event was outstanding.  Speaking only of Metro on this, I’ve noticed how much faster guys have gotten.  I’ve also noticed how many guys proclaim that they are “non-runners” and then proceed to crush their races.  Very inspiring to see men getting better.  #ISI
    • Ultra Teams…..hats off to all of you that do this.
    • Positive attitude….loved being around this race.  F3 guys from all over and everyone appeared to be having fun.
    • BRR 2016 registration is December 1st.  This year, the race was expanded to 180 teams from 160….they still turned away 20 teams….where will F3 be next year.?…can we get teams from Atlanta, Nashville, New Orleans, Myrtle Beach, Jacksonville, or how about Asheville??

    Thank you to Mud Gear for making the event gear so available and high quality.

    Thank you to The Show-  He was last year’s Q and made it simple for me to take over.

    Thank you to all the Region Q’s  and Team Captains.  You made my role very easy.  It was my honor to Q.

    Announcements:

    If you have team pictures, please email OBT and he will give you access to upload to DropBox.  He is working on something cool.

    There were several good ideas regarding the ending of the race.  I would expect to see something more organized next year at the finish.

    Race On!

    FL

     

  • BLIMPS up the Mountain

    It was YHC’s VQ and I was excited to get after our Friday DownPAINment with the other eleven men.  #Tclaps to Beaver for posting today. He also posted Wednesday at our usual spot, but since we relocated due to construction, he held his own workout with Billboard (apparently he didn’t get the memo from RY).  We also had some #Kotters today in the gloom. #Tclaps and welcome back to Cavalier & Napolean.  Let’s get to it!

    DISCLAIMER

    Warm-Up:

    WAKE-UP – 10 Burpees

    -Mosey down St. Charles and over to Green Wave Lawn.

    WARMUP – IC: “Evil Twins”
    -20 SSH
    -20 Imperial Walkers
    -20 Peter Parkers
    -20 Arm Circles (10 each dir)
    -20 Sealjacks
    -20 Hillbillies
    -20 Parker Peters

    The Thang:

    -Mosey to far end of Loyola Grass Field b/w U-shaped driveway

    COP #1 – IC:
    -25 Elevator Merkins  (New?) – On the 1 count, lower body to low plank and hold for 2-3-4, On the next 1 count, raise body to high plank and hold for 2-3-4; Repeat til 25.
    -25 Jump Squats – lower for 1, 2, 3 then explode and jump on 4.
    -20 Dive Bombers – Slow and controlled:  Start with wide feet & hands/ hips raised.  Act like ducking under a barbed wire fence. 1, 2, 3, 4 (chest up, hips down); reverse direction back to start position in 1,2,3,4.
    -10 Jump Lunges – Jump on the count and switch feet.

    – Bear Crawl back to Loyola Sign and Mosey to Wolfpack Mountain

    OYO:  “BLIMPS up the Mountain”
    -Run to the top of Wolfpack Mountain and complete the following:

    • At Start, then at the end of each ramp: 5 burpees, 10 lunge each leg, 15 imperial walker, 20 merkins, 25 plank jacks, 30 squats
    • Plank at summit to wait for the rest of the PAX.  #Tclaps to Hawgcycle, Reluctant Yankee, and Beaver for setting a great pace!

    COP #2 – IC: “6MOM”

    -LBC
    -LBT
    -Flutter Kicks
    -Hello Dolly w/ leg raises
    -Putins
    -PLANK-O-RAMA w/ 10 IC Peter Parkers at the end

    -Run down stairs and Mosey to fountain.

    COP #3 – IC:

    -15 Iso Dips
    -10 Incline Merkins

    – Mosey back to the flag for Name-O-Rama, Shout-Outs and Prayer.

  • Foundry Redux

    Nine men showed up on this lovely morning with the temps around 70 and a true gloom cloud bank blocking out the sunrise. DISCLAIMER and mosey to the lawn in front of the museum.
    COP IC:
    -30 SSH
    -30 Imperial Walkers
    -25 Peter Parkers
    -20 Arm Circles (10 each dir)
    -20 Pickle Pounders (I would like the change the name, something like “Swinging Bridge”)
    Mosey to the Foundry (outdoor gym behind Christian Brothers School). Plank in a line and follow the leader:
    -10 pull ups or AMRAP
    -10 dips or AMRAP
    -10 rows or AMRAP
    -Transverse the Monkey Bars
    -hit the mile track with two sets of 10 burpees in two corners
    Rinse, Repeat
    -One more round of Pull Ups and head back to the flag, with two stops.
    First Stop:
    -10 Box Jumps on a ledge by the botanical gardens
    -10 dips IC
    Second Stop is time for Mary IC (on the wet, nasty Great Lawn in memory of Roots when he led a previous COP that had us rolling around in Goose waste…):
    -30 LBCs
    -30 Hello Dollies
    -20 Pickle Pounders…again
    -20 Wife Pleasers…since we were already making any observers uncomfortable.
    Time’s up…sprint to the flag without getting hit by the cars…Frogger-style

    Countoff; Namerama; Announcements; Shoutouts

    YHC took the prayer. We expressed our thanks to our creator for giving us the strength, mentally, physically, and spiritually to continue to show and improve ourselves. We prayed for the strength and endurance to continue to try to improve ourselves and to be examples and sources of inspiration for those in our lives; family, friends, coworkers, neighbors and everyone we come across daily.

    Then some coffee and some F2.

  • Prime Time

    With Venus shining bright and Orion’s Belt overhead, it was a Prime Time. Off to the Rock Pile. 29x side-straddle hop, 17x monkey hump, 23x imperial walkers; Hawg got the pattern, so I could I stop the math in the head. 20x Don Quixotes. Pick up pebbles or gibralters and mosey to the wall. 12x slow toe raises; prayer chair for a while; 12x curls in the chair, 12x overhead in the chair; balls to the wall, with a few attempts at push-ups (Side Effects, we got work to do). Mosey to the kiddie gym. 2x of 10 burpees, 10 squats with rocks, 10 push-pus and 10 lunges with rocks. Mosey to tree weave, then COP. 30x LBC, 20x dead lift, 30x Dying Cockroach, 20x curls, 30x Hello Dolly, some kind of balance on alternating elbows and toes, 20x merkens, 20x overheads, 30x Putins. Mosey or sprint to rock pile, and back to Old Glory.

  • Middle School Algebra 1

    Pre-Thang

    YHC rolled in hot wielding the flag and a side of toilet paper in a Ziploc bag.  It’s been a while since the PAX gathered for a rainy Backblast.  YHC feared mooping after a hefty dose of leftover garlic mashed potatoes from a shrimp boil.

    Warm-Up

    Slaughter Starter at the flag (20 burpees before the first mosey).  Mumble chatter from Reluctant Yankee and Amnesty was thick after this unexpected start.

    Mosey over to Green Wave Lawn for COP:

    • COP IC: Seal Jacks x 20, Arm Circles x 20, Monkey Humps x 15, Low Country Crab x 15

    Amnesty had some squeakers slip out during the Monkey Humps claiming that’s what his body thought of the first 20 burpees.

    The Thang

    Mosey over to Wolfpack Mountain for OYO ascension to the top.  Lunge up the first ramp.  At the bottom of each ramp do 9 burpees until reaching the summit.  Plank up at the top.  Once the PAX is all together, time to get extra sopping wet with some Mary in the rain:

    • COP IC: LBCs x 30, Vladimir Putin (Russian) Twists x 20, Pickle Pounders x 10, Hello Dolly x 15

    Descend down Wolfpack Mountain OYO flapjacking between Merikans and Squats x11 at the top of each ramp.  Plank up by the bike racks.  Sorry Amnesty and any others who were following too close to YHC for the cloud of garlic farts on the descent down.

    Mosey to the fountain by the flag for some low slow dips x 12 with a 3 count hold on the bottom

    Mosey back to the flag.

    Name-O-Rama: This morning YHC asked the PAX to give their birth name, F3 Name, age, and a description of where he was and what he was doing on September 11, 2001.

    Shout Out: Great job to the 10 who showed up in the rainy gloom this morning to become better men and complete 74 burpees.  Today’s shout out is one of remembrance.  YHC asks for everyone to keep all the victims, families, and heroes from that tragic day in their prayers and thoughts.  Thoughts and prayers also go out to all of the men and women in the armed forces who inevitably were deployed in response to such a tragedy.

  • We Brought Sally Up

    YHC is asking for clemency for this late and poorly remembered Back Blast. Newborn in the house, along with two toddlers. Mercy!

    12 Pax in the gloom. YHC gave away what was coming by letting the first not of Bring Sally Up play when preloading it on the phone. There were groans all around.

    The Thang

    Mosey to Loyola for warmup COP in view of Touchdown Jesus

    in cadence
    SSH x25
    Imperial Walkers x25
    Hillbilles x15
    Merkins x10
    Peter Parker x15?

    Mosey to Tulane ROTC’s pullup bars
    break into four groups of three and rotate between burpees, mountain climbers, pullups and box jumps (modify to stepups if needed). Burpee crew was the count – 12 burpees

    Get up on the grass to Bring Sally Up – push-up challenge
    YHC and the Pax made it 2min into the 3.5min song and called for mercy.
    Recover

    Mosey to Wolfpack Mountain

    two teams of 6 for an indian run to the top

    a mini push-o-rama while waiting for the sun to climb
    in cadence
    dive-bombers x10 or 8?
    something else I don’t remember

    Bring Sally Up squat challenge
    PAX discovered the joy of talking to forget the burn
    #Tclaps to the sun and the city for a beautiful view while our butts and quads were screaming

    Sprint to the far stairs and get down as quickly as possible

    Mosey back toward the park
    #Tclaps for Amensty – whining the most about Sally

    6min of Mary (YHC does not remember where we circled up)
    in cadence
    LBC x25
    Parker Peter x15
    Hip raises right x15
    Hip raises left x15
    scissor kicks x20?

    Sprint to the flag

    Since this is so late, YHC isn’t going to worry about Announcements

    Shouted out for the Collins family, Rev and his family…
    YHC believes Yeungling did the honors. #tclaps