F3 New Orleans

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  • Meanwhile… Back at the Birdcage

    Pre-Thang:  First time to have the Q at The Birdcage since November, I think.  Weather is a bit different now.  You can taste the humidity in the air. PAX showed up in a timely fashion. YHC gave a quick disclaimer and we took off ten strong into the suck…

    The Thang:  Mosey over toward golf club house and head over to bandstand area for warm up: SSH x 30 IC, then line up at first set of lights. Lunge walk to next set, Bear Crawl to next set, Burpee Broad Jump to next set, Lunge Walk to road.

    Begin the mosey around the park.  Plank up to wait for the six after 1/4 mile. After the six arrives, since we’re there, Plank Walks x 20 IC just for fun.  Continue the mosey and stop near Prytania Street for Merkins x 20 and LBCs x 25 IC. Started moving toward front of park and hit with a bout of #suddenchange.  10  quick Burpees OYO.

    Jog, run, sprint at your own pace to the fountain at the front and plank up at the benches.  Dips x 20, Sit ups w/ feet on bench x 12, Low Slow Dips x 15 all IC. Recover and hit the road.

    After an 1/8 of a mile, #suddenchange again for a quick 10 Burpees OYO.

    Mosey around to golf tee box for some Mary:  Real Freddie x 30, Dolly x 20, LBT x 25 and Rosalita x 20 all IC. Mosey toward Magazine Street.

    Incredibly, there was more #suddenchange.  Things can be so unpredictable… 15 quick Burpees OYO.

    Line up single file for a leisurely Indian Run toward Magazine Street.  After two rounds, sprint to #shovelflag area and plank up.  Plank o Rama for 3 minutes included: Regular, Elbows, NA, SG, Tom Cruise.

    COT w/ shout out by YHC.  Prayers of healing for Amnesty and Channel Mullet’s fathers.

    TClaps to the PAX for holding a good pace on our 2.18 mile mosey this morning.

    Nice to see Tico Suave back in the gloom.  #kotter

    And a “Welcome Back” to RY after a brief hiatus abroad.

    Next Up:

    Friday 05:30 Wolfpack Mtn. w/ Roots

    Saturday 07:00 Storyland w/ Amnesty

    Monday 05:30 Rock City w/ Hawgcycle

    REMINDER:  SATURDAY APRIL 18 IS THE SIX MONTH ANNIVERSARY OF F3 NOLA.  COME ONE, COME ALL! EVEN IF YOU’VE ONLY COME ONCE BEFORE, COME BACK OUT AND GET A TASTE OF WHAT YOU’VE BEEN MISSING.  YOU OWE IT TO YOURSELF AND YOUR FAMILY!

    AND TO THOSE WHO POST REGULAURLY, MAKE THAT PUSH TO GET AN FNG YOU’VE BEEN WORKING ON, REMIND YOUR FRIENDS, BROTHERS, COLLEAGUES AND NEIGHBORS…

    WE WILL HAVE A CONVERGENCE AT STORYLAND AT 06:30(NEW TIME) WITH A 1 HOUR BOOTCAMP FOLLOWED BY COFFEETERIA AT MORNING CALL FOR THOSE WHO CAN STICK AROUND.

    YOU CAN DO IT…

    Good Times!

    Roots

     

     

     

  • I love Rock City

    Pre Thang
    YHC was barely on time, so I have no idea what happened before the workout began, besides a wee bit of whining about the 100 burpees last Wed and Roots telling the Pax he PRed the 10k Saturday – #tclaps. Just four guys in the Pax in the humid gloom, but there was work to do.
    -First time YHC got to see the engaged version of Chardonnay – he was welcomed back as he began (see below)
    The Thang
    mosey to the traditional warmup corner near the rocks
    add in karaoke and high stepping to loosen up along the way
    -someone had mentioned stiff hips
    Warmup COP (not much pain here)
    all in cadence
    cross body toe touches x10
    low slow squats x10
    standing side crunches x10 (what to call these?)
    shoulder circles x10 each direction
    On to the Rocks!
    sprint 3 rocks out 30 yards or so as fast as you can
    smallest rocks – triceps x20 in cadence – twisting lunge walk back
    bear crawl back to rocks
    middle rocks – curl to press x15 in cadence – broad jump back
    walk back to rocks
    largest rocks – rows x20 in cadence – fire bucket line them back to the big pile
    mosey about for a couple minutes
    play on the playground in a circuit
    45 seconds per exercise
    pullups
    clapping ‘mericans
    inverted rows
    ‘chair’ dips
    mosey to the track for 1000m from hades
    run 400
    walk 100
    run 200
    walk 100
    run 100
    walk 100
    COP of Mary
    elbow plank knees to elbow (like walkers) x10
    hip raises x10 each side
    peter parker x10
    lbc x20
    pikes x15
    hello dolly x10
    rosalita x10
    walking planks x10
    Mosey to Old Glory
    2min of plank-o-rama
    Post Thang
    lost Chardonnay after name-o-rama. #tclaps on splashing merlot, bro. some things are worth repeating
    he made it back for the shoutout. thanks Amnesty
    See y’all at the Birdcage, Wed.

  • So You Can Eat More Bunnies

    Pre-Thang

    YHC’s Maiden Q was much thought out through the week with guidance from Roots and Banjo, YHC’s uncle over in Raleigh, NC.  The Gloom was a bit steamy this morning.  There was some chatter about moving the workout earlier once the summer stickiness is upon us.  The PAX started at 4 and picked up Hawg for warm-up.

    Warm-Up

    Mosey over to Touch Down Jesus

    • COP IC: SSH x 30, mountain climbers x 20, imperial walkers x 20, merkins x 15

    The Thang

    Mosey to Wolfpack Hill and stairs to the 4th floor.  Partner up OYO with one running stairs while the other AMRAP.  Flapjack until completing all exercises:

    • V-Ups, LBCs, Russian Twists, LBTs, Peter Parker, LBCs, Parker Peter, Plank Up

    Some mumble chatter about jelly legs over Easter.  Little does the PAX know another round of steps lay ahead.

    Mosey over to Wolfpack Mountain and run stairs to the top for some R&R with Mary

    • IC Hello Dolly x 20, Real Freddie Mercury x 20, Flutter Kicks x 20, High Dolly x 20

    Mosey back to flag for COT.

    Name-O-Rama

    Asked the PAX about meals they plan on having this week.  YHC encouraging an additional question to answer during Name-O-Rama so we can get to know each other better (shout out to YHC’s uncle, Banjo, for this idea).

  • April Fools – I pity da foo’

    Pre Thang

    10 pax rolled in slowly on a dark and beautiful morning. YHC was QIC at his first F3 workout in two weeks, feeling a little nervous.

    As the clock hits 5:30, “Alright fellas, 100 burpees.” Nobody moved. Nervous glances.

    “Happy April Fool’s!”

    The Thang

    Circle up where the flag should be
    Ssh x 25
    Good mornings x25
    For real 25 burpees – Hawgcycle comes in hot with Old Glory

    Mosey toward the corner of the park, the traditional opening site for #Birdcage beatdowns. On the way…

    Walking Lunges x25
    Karaoke

    COP
    Mercs x15
    Peter Parker x15
    Holy craps aka walking planks x15
    Hip raises x15 /2

    For real 15 burpees (a few of the Pax are thinking something’s fishy)

    Mosey across street
    Indian bear crawl to goal post (Mr. Awkward has his showing for the QIC)

    Some High Intensity Intervals in small groups (1 min each, 20 sec rest to rotate)
    Pullups
    Mountain climbers
    Jumping lunges

    For real 15 burpees (the cat is out of the bag, we’re more than half way to 100 burpees)

    Mosey to levee
    #Tclaps to the train that turned us away

    Mosey to statue

    Box jumps or step ups x20 OYO
    Dips x20
    Inclined mercs x12

    For real 15 burpees

    Mosey into the open field where the movie stars are parking in the dark

    COP (don’t get run over)
    Leg lifts x15
    Lss x15
    LBC x15
    Imperial Walkers x15
    High crunches x15
    Same position back scratchers x15

    For real 15 burpees

    Mosey to the Flag
    Final 15 burpees, that was 100, Happy April Fool’s Day
    #Tclaps to Hawgcycle for catching up along the way to get his full 100

    Post Thang

    YHC got to name his first FNG with once-a-year-spontaneous-wit; welcome to F3 Chaka Spawn. #Tclaps to Chaka Khan on bringing the FNG.

    Shout Out

    praying for those fighting prostate cancer, Rev and RY on their travels
    thankful for the health to work hard

    Announcements

    Friday, 4/3 with Splash (VQ) at Wolfpack Mountain
    NO Workout Saturday, 4/4 – a few Pax running the Crescent City Classic
    Monday, 4/6 with YHC at Rock City
    Wednesday, 4/8 back to the Birdcage with a specially brewed Roots Q’ed beat down

    PS – CSAUP?

    anyone interested in the 7/27 GO RUCK in NOLA?
    10/17 Spartan Super in Alabama?

  • 3 is a Magic Number

    3 committed men set out in the Metairie gloom for another #RockCity beatdown.

    The Thang

    • Mosey to the end of the main field for our Warm-Up
    • Warm-up COP: SSH IC x 30; Merkins IC x 15; Low Slow Squats IC x 15; Imperial Walkers IC  x 30; Good Mornings IC x 15; Forward Arm Circles IC x 20;; Backwards Arm Circles IC x 20
    • Mosey to the Rock Pile. Select your rock and Mosey to the Outhouse.
    • 3 sets of People’s Chair con roca in your lap. Roughly 45 seconds each.  40 toe raises IC between each set:  Regular, feet out, pigeon-toe.
    • Roots Rock must not have been as stanky this morning. Either that or he just didn’t care.
    • Mosey to the hill
    • 11s – Leave rock on one side for bench presses. Run over hill and do burpees on the other side.
    • Mosey back to the flag football field.
    • 6 MOM: LBT IC x 40; Flutter Kicks IC x 30; Rosalita IC x 20; Real Freds IC x 20; Superman (about 45 seconds)
    • Mosey to the flag
    • Horse to stables back to the Flag.

    Moleskin

    Chard!  Where y’at?  We need you.  We had a competing group of men working out on the track this morning.  If we see them there again, we will have to EH them.   Amnesty was full of #mumblechatter at during People’s Chair.  It was helpful for getting through the pain.

    Shout Out

    YHC kept the COT short and sweet to help Roots get to work on time.  Prayers were said for those traveling and for Amnesty’s Dad.

    Announcements

    • Wednesday – 5:30 @ The Birdcage
    • Friday – 5:30 @ Wolfpack Mountain
    • Saturday – 7:00 @ City Park

    FYI – I need someone to Q for Easter Monday.  I have to travel for work that day.

  • 2nd Annual F3 Golf Classic

    Do you know anything about The LEAP? Is it…

    A. What we were all hoping would lead to Tom Brady seriously bruising his ego? I know I was hoping that Bill Belichick had leapt just before him and Tom would have landed on Belichick down in that lagoon and neither one of them would coach or play football again for fear of airborne objects.

    B. The proper way to traverse the last three steps in any set of stairs. Unless you subscribe to the every-other-step theory. Which is a much sexier way to do it. Sexier but risky. This also applies outside of workouts.

    C. A necessary progression of one’s thoughts from an observation of reality to thinking that The Nibbler actually does it better than the next guy. This can also be described as the side-straddle-hop syndrome, 10 burpees = 4, or Mumblechatter Moxie.

    If you answered A, you are correct. But that’s not what this post is about…

    If you are reading this it is because you are an F3 guy. Someone headlocked you, you showed up, you showed up again, and your life started to change. Someone somewhere had started this thing that would forever change lives and the lives of those around us. It was free; doesn’t cost nuthin’. What they didn’t tell you is that if you want to keep it, you would have to give it away.

    Now’s your chance to do that. If you click on the Leap above you will learn all about how F3 can grow. But it isn’t easy, and it isn’t free (insert joke about Nibbler’s first girlfriend here).

    The upcoming F3 Golf tournament is an excellent way for you to support the Leap initiative. Most of us give to something in our lives; our church, favorite charity, school fundraisers…So why not give to the thing that impacts our lives the most. Give so that it can do the same in others people’s lives. Why support something to help someone you may never meet? Because someone did it for you.

    Playing in the golf tournament is a great start. Sponsoring the tournament is even better. But you don’t need to do either of those things. You can donate your money through the PayPal link in the original post below. If everyone reading this would send in $10, the Leap would be funded well through the launch of the cities currently on the hit list.

    So don’t be like most of the Gonzaga players just standing there taking up space. Shuffle your feet and do something. After all, most of you are Carolina fans with nothing left to root for unless you are waiting on your $200 check too. I hear Sean May took the entire Orleans Loiret team out for authentic crème brulee. It just so happened that J.R. Reid waited on them in the fancy new beret he bought with his check.

    Final teams are due by April 16th. Stop procrastinating, reserve your spot now. At the very least come and see Uncle swing a club. I hear he has a three wood he whittled out of the actual Cuban pine tree he came over on. That I’d like to see. We all know that pine is unwhittleable.

    To learn more, and to sign up, click HERE

    YES I RELAIZE THAT YOUR REGION MIGHT NOT BE ANYWHERE EVEN REMOTELY CLOSE TO THE TOURNAMENT. Why is this on your page then? BECASUE YOU CAN STILL DONATE. AFTER ALL, HOW DO YOU THINK F3 GOT TO WHERE YOU ARE? (All caps means serious business, just ask Belk).

     

     

  • We Fought the Law and the Law One. Part Deaux

    7 men met this morning in an anything but gloomy City Park gloom.

    The Thang

    • Mosey to end of great lawn for Warm-up COP
    • Warm-up COP: Merkins IC x 15; (Bubba takes QIC) SSH IC x 15; Low Slow Squats IC x 15;  Imperial Walkers IC x 12; Mountain Climbers x 15; (Maverick takes QIC) SSH IC  x15; Squats IC x 15; Peter Parkers IC x 15
    • Mosey to the field by Tad Gormley
    • Tabata (20 seconds AMRAP followed by 10 seconds rest): Burpees, WW3 sit-ups, Merkins, Squats, Repeato
    • Looks like the Tad might be open.
    • Tad is Open! Convict Clean-up crew is preparing for a Track Meet.  We join them by doing some 22s (the big ugly cousin of 11s)on the bleachers.  Incline Merkins at the top and Freak Nasties at the bottom.  We got up and down the bleachers about twice before the Po-Po kicked us out.
    • New plan – Mosey to the Olympic Track
    • 5 Rounds of Tyson. 40 reps of each exercise:  Burpees, Squat Jumps, Larry Craigs, Line Hops IC.
    • Mosey back to the Great Lawn for a date with Mary.
    • 6MOM: LBC IC x 40; Flutter Kicks IC x 30; Russian Twists IC x 15; Superman to Boat x 3 min.
    • Sprint across the Great Lawn to the flag.

    Moleskin

    T-claps to Bubba and Mav for Qing the warm-up.  They both did a great job.  I look forward to their upcoming VQs.  It was disappointing to be chased from the Tad again.  Luckily City Park is such a great AO we don’t really need the Tad.  We will get back in there some day.  All in all the man could not keep us down. T-claps to Roots for Larry Birding most of the day.  T-Claps to Maverick for Larry Birding Round 4 of Tyson.  Your consistency is certainly making you stronger brother.  Same with Bubba – I can already see the difference.

    Shout Out

    Continued prayers for Bubba and his family as they prepare for 4.0.  Prayers for Yankee as he is now in Spain, responsible for 30+ teen girls.  Prayers for both Channel Mullet’s and Amnesty’s Dad battling prostate cancer.  Praise that the cancer is localized and treatable in both situations.  Thanksgiving for Hogs for the cause and all the money they have raised for pediatric brain cancer.

    Announcements

    • Monday – 5:30 @ RockCity (Pontiff by the track)
    • Wednesday – 5:30 @ The Birdcage (Audubon by the Magazine Entrance)
    • Friday – 5:30 @ Wolfpack Mountain (Audobon by the St. Charles Fountain)
    • Saturday – CSAUP – CCC 10K – No workout at City Park

    We are planning a *convergence to celebrate the six month anniversary of F3 Nola.  We are calling all men to meet at the shovel flag in City Park at 0630 April 18th.  Let’s get at least 50 men for that workout.  Start planning now.

    *Convergence: The act of bringing disparate #Thangs together, whether they be #Workouts, ideas or the shards of a man’s broken heart.

  • Merkins and such…

    Pre-Thang:  Not so bad in the gloom today. 50ish degrees and breezy — probably one of the last days until November…  A good showing early, including a FNG courtesy of Splash; and Douille and Bagasse, two repeat customers brought by RY on Wednesday.  We hit the road with nine.

    The Thang:  Mosey out and around to TU front lawn, picking up stragglers along the way.  First Hawgcycle and Little Caesar, then Tito for a total of 12 to start the warm up.   Warmup w/ BLIMPS:  Burpees x 5, Lunges x 10, Imperial Walkers x 15, Merkins x 20, Plank Jacks x 25, Squats x 30. Rinse and repeat.

    Mosey to Wolfpack Mtn. for a 6 vs. 6 Indian Run to the top and plank up.  A few minutes of Mary followed: Real Freddie Mercury x 35, LBC  x 40, Hello Dolly x 30. All in cadence. Mosey to the first incline for 11’s. 1 Squat Jump then run down the ramp(60 yds) and do 10 Merkins.  Back to the top for 2 Squat Jumps and back down for 9 Merkins… You get the picture.  Modified at the end due to time constraints and moseyed back down the mountain and to the flag for COT.

    Shout out by YHC.

    TClaps to the PAX for hanging tough and knocking out approximately 95 Merkins and 2.5 miles(much of that on an incline) plus the assorted other fun.

    Good Times!

    Roots

  • Andouille and Bagasse

    Pre-Thang:  Fun to see 2 FNGs chillin’ by the pull up bars as we pull up to the Birdcage.  Colonel also made a post-hibernation Kotter.    Welcome back to the Gloom!  And dayum – the gloom was really gloomy! I was sporting my brand new F3 long sleeve t-shirt.  A fresco 60 degrees but a super thick fog – hanging around.  Crazy silhouettes of the PAX as we worked out.  Some debate about whether or not Hawgcycle would come in hot – and yes he did.  Last man in but made it to the PAX before we started our mosey.

    The THANG:

    Mosey 1/4 mile to COP1

    COP1:  SSH x 25, Lunges x 20, Peter Parkers x 20, and Merkins x 20

    Mosey to the LEVEE for some Chevy to the Levee

    At the trail near the levee 5 burpees, run to the base of the levee, bear crawl to the top of the levee, run to the base on the other side and do 35 LBCs.

    Then 5 burpees, 30 LBCs, 5 burpees, 25 LBCs, 5 burpees, 20 LBCs, 5 burpees, 15 LBCs, 5 burpees, 10 LBCS, 5 burpees, 5 LBCs 5 burpees

    Plank and wait for the 6.  At this point Hawgcycle made some comment about what kind of crazy dreams I had last night to come up with this psycho activity.  Congrats –   40 burpees and 140 LBCS.  Solid work!    At some point a few cyclists popped out of the GLOOM and almost took out a guy doing some burpees.  Screeching brakes and the glow in the dark wheels. Bizarre.  I thought it had to be Hawgcycle because he always has issues with bikes but he was coming down the levee at that point.  One more thing – Bisso shipping had a huge spotlight shining on the levee.  It was a cool sight with the FOG and the spotlight as several of the guys came over the top of the levee.  I need to plan someway to get pictures of that next time.  Also some PLANK O RAMA while we waited for the six.

    Mosey 1/4 mile to the Butterfly along the Mississippi River.  So much gloom we couldn’t see the river.  The Pax was busting my chops for taking a wrong turn before we got to the FLY.

    At the FLY – 11 min with Mary.  Some discussion about whether or not Rev makes more money with original beard, crazy shaved beard or beard-less.

    Russian Twists, Bicycle, Dying Cockroach, Flutter, LBC twist x 30 , Penguins, Parker Peters, and Plank Jacks x 20

    Long Mosey to the Flag.  Proud of the FNGs pushing themselves today.  Also Tclaps to Hawgcycle who was pushing extra hard for a solid workout on the levee.  2 FNGs – Bagasse is from Vacherie – so he earned a name that is close to Bad Ass but it is really a stinky bi-product of Sugar Cane.  Douille is from La Place the Andouille sausage capital of the world.  Welcome to F3 men!  Hope to see you guys at another workout site or at the very least next week.  Tclaps to Colonel for pulling the Kotter!  FYI  YHC will be at Fri and maybe Sat workouts but I am out of town for the next 10 days.  We need some Q help.  Please step up and take care of the PAX with some downPAINments.

    Announcements:  Friday – Roots 530AM at the front of Audubon,

    Saturday 7AM City Park with ? — need a Q,

    Monday at Pontiff with Hawgcycle,

    and we need a Q for next Wednesday.

    Shout Out:  Lots of intentions for the members of the PAX and their friends and family.  Pray for health and safety over the Easter/Spring Break week.  A special request to be grateful for all of the wonderful things in our lives.

    Extra Credit – Some of the Pax stayed for some extra credit at the pull ups.  Tclaps to you guys!

    IF you go out to Hogs for the Cause – please donate to the Fleur De Que team.  Our very own Tito will be out there creating some crazy pork concoction.  Get your swine on!  Tclaps to Tito!

     

     

     

     

  • Love the Rock

    4 men set out into the Metairie gloom to #getbetter this morning.

    The Thang

    • Mosey to the Rock pile for our Warm-Up
    • Warm-up COP: SSH IC x 30; Good Mornings IC x 15; Squats x 20; Mountain Climbers IC  x 30; Forward Arm Circles IC x 20; Backwards Arm Circles IC x 20
    • Select your rock and Mosey to the Flag Football Field.
    • Rockbata: Row, Toe Raises, Chest Press, Squat Jumps. X2
    • Jack Webb across field – 4:1 ratio of lunges to squats con roca.
    • Mosey to the playground
    • 2 men do pull-ups while the other two do dead-lifts, then flapjack. Dead lifts have the count.  Completed 3 sets (15 reps,10 reps,5 reps)
    • Mosey to the soccer field. Roots and Amnesty drop their rocks at one corner of the field and proceed to sprint to the opposite corner via the track.  YHC and RY run our rocks across the field to the opposite corner – The Race is On.  #GeorgeJones
    • 5 burpees
    • Stations: One corner is Curls, opposite corner is squat presses.  One man (or team of two) is at each station while the other man (or team of two) runs from station to station around the track (220 yards).  Do as many of the designated exercise as possible until someone arrives at your station – then sprint to the next station via the track.  We completed 1.5 sets (approximately ½ mile, 40 curls, and 45 squat presses
    • Mosey back to the Rock Pile
    • Horse to stables back to the Flag.

    Moleskin

    • T-claps to RY for selecting his rock so quickly this morning. He was the first one ready to go.  Roots later pointed out the special relationship RY had with his rock during the Rockbata Toe Raises.
    • It was great to have Amnesty Kotter. I think Amnesty leads F3 in Kotters.  Whatever it might be, injuries, conferences, vacations, sickness, etc., he just keeps bouncing back. #Mystikal  You can’t keep the man down.
    • T-claps to RY for pushing YHC on the race back to the flag.  I am pretty sure he is faster than me, but I am trying to keep him from figuring that out.

    Shout Out

    Prayers for loved ones with cancer, pending trips, and job decisions.

    Announcements

    • Wednesday – 5:30 @ The Birdcage w/ RY
    • Friday – 5:30 @ Wolfpack Mountain – Roots.
    • Saturday – 7:00 @ City Park