F3 New Orleans

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  • 5 Rounds of Zack Attack – from Mayhem

    Grabbed the Q night before as Mr. Rogers was going to be out of town

    5:30am disclaimer provided
    Light crowd, with a train in the background before a PAX was seen on the track and another took his own path, as I believe he generally does in life

    Mosey to the east side of the track

    Warmup: GSG (grass slow grabbers), AC, RAC, MC, PPP, CC (crab cakes), SSH

    Informed fellow PAX that I would be sticking with site Q’s theme of fallen hero workouts
    Let’s remember Zachary Tellier, killed in combat 9/29/07 in Afghanistan

    The Thang:

    Rd 1
    10 burpees
    5-10-15-20 shuttle run

    Rd 2
    10 burpees
    25 merkins
    5-10-15-20 shuttle run

    Rd 3
    10 burpees
    25 merkins
    50 lunges
    5-10-15-20 shuttle run

    Rd 4
    10 burpees
    25 merkins
    50 lunges
    100 abs (50 BB, 50 LBC)
    5-10-15-20 shuttle run

    Rd 5
    10 burpees
    25 merkins
    50 lunges
    100 abs (100 LBC)
    150 squats
    5-10-15-20 shuttle run

    Mary: FK, WP, DC, crab merkin (no Fast Tax, we cannot, okay fine, then armadillo thing), TS, and something by HG

    Mosey to the flag
    COT

    Fellowship of Christian Athletes luncheon at Metairie Country Club May 10th @ 11am, see #mumblechatter in SLACK

    Several special intentions raised up
    And a prayer to be intentional in our actions the rest of the week

    Glad to unexpectedly lead!

  • S&M is for KnOTers Too… – from Bolt

    As the magic hour struck Vagabond took off as the lone runner and the KnOTers joined the ‘Mat-ers for S&M. KnOT walk the track path to the pavilion where we focused on hammies and hippies (IT band). COT.

  • 1/3, 3rd, and Third – from Hogs Breath

    YHC began a rousing journey toward the 007 only to realize that the garage door was left open. Thus so as not to alarm his M, he returned and faithfully closed the door, thus securing his M!
    This did however, make YHC fashionably late to his own Q! So the warm-up was basically skipped…. Albeit Pass Interference was doing his own warmup.

    The Thang
    The beatdown was broken down into thirds. The first third was tabata style approximately 40 seconds on 10 seconds rest utilizing the deck o’death.
    The 2/3 focused on sprinting, one pax would sprint across the field, while the other pax turned over card and performed the displayed excercise. Lather, rinse and repeat for three iterations.
    The last third was a mosey around the park. We finished out with two minutes of Mary.

  • Tax day – fit rich – from Safety Valve

    YHC showed up to the Stage with a lone soul awaiting glory in the gloom. Cardinal was there by himself, likely contemplating his decision to wake up this morning as he beat the Q there. Dox is finally seeing things from his neighbors perspective and showed up tardy today…because who really needs to do SSH. Cuz, Popeye, and white meat decided to be the cool kids and show up not too early, but also courteous enough to not be late.

    Warmaramma
    SSH
    Imperial walkers
    Willy Mayes Hayes
    Mountain climbers
    Arm circles forward and backward
    Cherry pickers
    High knees and butt kicks (the correct way)

    No one likes paying taxes, and most PAX really do not enjoy when YHC Qs a beatdown. Those things together sound great to me, so that’s what we did today.

    Thang

    Taxman by the Beatles – SSH for duration, burpees anytime taxman or taxman was said.

    We then set forth on a Mosey to Rich Man’s loop to start making our payments to the taxman.

    Quarterly estimated payments – none of them are fun, but the last one hurts the most. Also, you put in a lot of work between the quarterly payments, only to give more back. After a mosey to rich mans loop, we used the loop as our playground to pay estimated tax payments to Uncle Jeaux.
    – Diamonds/Four corners:
    – 7 burpees at corner 1
    – 7 burpees and 14 merkins at corner 2
    – 7 burpees, 14 merkins, 21 big boy sit ups at corner 3
    – 7 burpees, 14 merkins, 21 big boy sit ups and 28 squat jumps at corner 4

    Crunching the numbers
    After finishing our mile mosey back to the “flag”, we finally made it to crunch time in terms of taxes. We made our payments. We filled out our forms. Checked them over numerous times. It is now April 15th – the deadline to submit is here. Crunch time ensues:
    7s with V ups and Big Boy Sit Ups, bear crawl and crab walk as mode of transport

    Penalties and calculated interest
    We submitted our forms. Five years later, we get a letter in the mail explaining that we messed up and actually owed more than we coughed up. Plus, they want the interest that they lost over that time period. How nice. PAX members were chosen “at random” to choose one of five dry erase boards as we are audited. Each board was flipped over, so the PAX had no idea what was to come. The boards all contained one exercise plus an additional “interest exercise” that made the first one hurt more.

    Possible choices:
    20 Freak nasties then 20 merkins
    20 Squat jumps then 20 Monkey Humpers
    V ups then hold six inches for 1 minute
    20 Biceps curls then single arm bent over row with coupon (20 on each side)
    20 Overhead press then 20 Derkins

    6 o’clock came, COT commenced, Dox has two Q this week for something “special”, Cuz formed words and prayed us out.

    Moleskine:
    In our careers, we make a salary and we pay lots of that money back with the hope that something good will ever come of it. Maybe we will always keep waiting. But, after seeing how much of our salary goes to taxes, it may then make us want to work longer hours so that we can pocket more ourselves. Always remember though, the more you make, the more you give back.

    What if we were happy with only what we needed monetarily? Nothing left over to have a large house, a nice car, or to eat out every night of the week. How much time would we be able to free up in our lives for others if we lived on just what we needed. Perhaps a greater sign of well being and worth is the tax bill we build up if we were taxed on the time we gave others. Give some thought to it. Take that extra day of vacation off to be with family because it matters. Take the afternoon off to help your parents with something at their house or to help a friend in need. I will always regret not taking that afternoon off to see my little girl in her Easter bonnet parade. That will only happen once in her life. In ten years, I may not remember why I had to miss it, but I’ll remember that I did.

    Thanks for showing up men. Always a pleasure to lead.

  • Pax Tax: We ALL Pay… – from Bolt

    Since 49.99% of the US counts on us to be the HIMs we r 365, YHC thought it prudent to avoid the fartsack by taking the Q on “reckoning day” ‘24.
    Warmorama of the usual: SSH, MMP, all the arm movements including Tie Fighters and MNC (Charmin AND War Eagle were both here and anytime a Catholic and a Baptist can both stay sober AND dance together…well…

    …what more is there to do/say!?).
    The Thang: inspired by Triple’s unexpected Renaissance Q, YHC decided pax tax was in order: mini Murph!!!!
    3 stations of 2 pax/2 pax/3pax: 5 pull ups, 10 merkins, 15 squats followed by a 1/5 out and back until 6 rounds were completed, except Space Cowboy did 7—BEAST! Recover, 10 seconds of encouragement to bring the energy back up and a 10 count before onto the 6…

    Coolorama—ISH: Sun salutation, wife pleasers, right leg wife pleaser with extended left leg/knees touching with arms stretched out overhead until the burn of tax day set in…flapjack followed by wife pleaser held in the up position and arms stretched out overhead for time with instruction to raise the hips another inch while further squeezing the glutes. Upright seated with legs spread wide and forward fold, arms outstretched breathing deeply with a deep breath cycle allowing the torso to extend another inch closer to the ground, stretching the lower back. On your feet for forward fold allowing the crown of the head to drop toward the Earth and final breath cycle inhales up vertebrae by vertebrae. Plank to Peter Parker followed by Parker Peter and two sets of 5 burpees bc HELLO—it is tax day!!! Honored to lead HIMs.…whose got next!?

  • No Chest Day – from Akbar

    First beatdown with the skeeters at the Marsh this year for YHC, as Hammer and Pik joined the gloom with everyone sore from Chewy’s 8 year beatdown. Upper back, shoulders, and chest were out, with minimal legs. Blocks were in.

    Warm Up: SSH, Grass Grabbers, Toe Touches, Windmills, Arm Circles, Self Love, Overhead Claps

    Head over to the playground, newly refurbished, for 4 sets of 10 pull ups and 10 squats.

    Head down to the second intersection toward the Lakefront and return for a nice mosey and start of the weekend catchup.

    Thang: Blocks and Mosey’s

    Start at the corner of the Marsh for 10 reps each of Curls, Rows, Triceps Extensions, Squats, and Around the Worlds, mosey down to the first intersection for 10 reps of Superman’s and Legs.

    We continued in this fashion for 3 or 4 sets, adding 5 reps each time and even some Chest Presses without thinking. Then headed back to the circle for abs.

    Mary
    Hello Dolly, Rosalita, single leg Glute Bridges, Jane Fonda’s, Penguins, and finished with LBC’s – al x10IC.

    Count, Name, and Hammer prayed us out.

  • North shore’s 8th anniversary – from Chewy

    This weekend marked the eighth anniversary of F3 North Shore, a milestone that reminds us of the incredible journey we’ve been on together. From humble beginnings to becoming a pillar of support and growth for men in our community, F3 North Shore has truly made a difference in many lives.

    Since its inception , F3 North Shore has been more than just a workout group. It’s a place where men of all backgrounds come together to break out of their comfort zones, forge meaningful friendships, and support each other through life’s challenges. In a time when maintaining close relationships outside of family can be challenging, F3 North Shore has been a beacon of camaraderie and support.

    I want to take a moment to express my gratitude for F3 North Shore and the core group of men who consistently show up each week. Your dedication goes beyond just exercise; it’s about building each other up, pushing boundaries, and creating a positive impact on each other’s lives.

    Personally, I may not have been consistent throughout the years, but I always find comfort in knowing that I can come back to the PAx and that the core group is always there, ready to welcome me with open arms.

    Here’s to celebrating eight years of F3 North Shore and to many more years of growth, friendship, and support.

    The Thang:
    Warmup: SSH, IW, Mt climbers x 20 IC
    Mosey to the Grove:
    Jack web: push ups and Ws x 10 rounds
    10 rounds of 5 burpees, 5 squat jumps, 5 merkins
    Mosey to the end of the lakefront, Indian run back to the grove,
    11 more rounds of 5 burpees, jumps squats and merkins
    Indian run back to the flag.
    6 min of Mary plank variations

    COT
    Prayer
    Cofferteria

  • Exicon Gems – from Popeye

    YHC did some Exicon browsing the other night while crushing some pie from Rotolo’s. What flavor? The Popeye, of course; add pepperoni to ensure a full cleanse. It’s a treat.
    Inspired by savory sauce-free cheesy garlicky goodness with far too many onions for an inoffensive morning, I tore off the lid of the box and hashed out the plan for the Peltch.

    Warmarama:
    SSH.
    Windmill.
    Slow-mo Imp Walkers.
    Arm circles fwd/back/cherry pickers.

    Broke the anti-stretch protocol and tried to increase the PAX’s flexibility a little:
    Pigeon stretch & hold
    Chest stretch standing x2

    Travel: .6ish mile chattermosey, really just a pleasant pace over to EDW.

    Thang 1/main event:
    1st & 10:
    “100 yard field marked at 10 yard increments. Perform 10 Merkins, 1
    Burpee (11’s) at the 10, sprint the remaining 90 yards. Recover jog back to the 20. Perform 9 Merkins, 2 Burpees, sprint the remaining 80 yards, recover jog to the 30. Repeat until all 100 yards and 11’s have been completed. Plank exercise until remaining PAX complete.”

    Assessment: This was challenging, but YHC didn’t consider the overall fitness of the PAX. Should have done twice. This will really suck in the heat of summer.

    Thang 2:
    Crowd pleaser:
    “A Merkin followed by a Groiner, but done as a pyramid. For regular men, going from 1:1 (1 Merkin and 1 Groiner) to 4:4 (4 Merkins followed by 4 Groiners) and back down to 1:1 may be a challenge, but average F3 men should go from 1:1 up to 5:5 and back down to 1:1 to truly enjoy the moment (at total of 25 reps of each).”

    Assessment: Really not that challenging to merit the write-up it has in the exicon. The PAX knocked out the crowd pleaser up to 5:5 and back to 1:1 and just looked at me unamused. Maybe I need some less fit friends.

    Thang 3:
    Merkin ring of fire:
    All PAX assume the front-leaning rest (merk position), and go one by one around the circle until complete.
    Merks x 10; 10-count rest
    Close grip merks x 10; 10-count rest
    Wide grip merks x 10; 10-count rest
    AB was really push-up pimpin his way through this set.

    Assessment: The pecs and arms were burning by the end of this, glad we did some prohibited stretching in advance. It’s a keeper.

    Thang 4: Howling Monkeys
    “In a circle, everyone grabs their ankles in Monkey Humper fashion (or Gorilla Humper, for the fearless) . The first person does ten monkey humpers followed by the next person and so on as in other “ring of fire” exercises. Don’t let go of the ankles! Depending on the number of PAX, two rounds seems to result in Howling Monkeys.”

    Assessment: Legitimate burn and very likely hard to explain if confronted by polite society. 2 rounds and the PAX were feeling the burn. In fact, YHC probably ruined AB and Valve’s post-beatdown 5k plans with this one. Hope you got the t-shirt boys!

    Lagniappe:
    Wife pleaser x 10, then one-legged wife pleasers x 10/per leg extended.

    Mosey to flag site

    Mary:
    Freddy mercury x 20
    LBC x 20
    Pickle pounder x 20
    Wheezy Jefferson / ankles to sky / leg raises x 20
    Chuck Norris merk x 20
    Penguins x 20

    COT

    Enron crowned as the new Push-up Pimp; concerning how the shirt seems to be getting smaller each week.

    HS prayed us out

  • Where is the Q??? – from Triple Shift

    After a festive afternoon at the 6th annual Leg Quarter Cookoff the day before, YHC was overly stuffed with scrumptious chicken leg quarters (I think I ate four or five), High Noon refreshments and dessert egg rolls. Needless to say, I was feeling quite heavy this morning and had to get to the Renaissance workout to burn off some excess calories. I arrived at 6:25 am and saw Fracsac already stretching and was wondering who would be there given the 20 + F3 Pax members and their families enjoying great fellowship and food on Ridgewood Drive. Would the Q be there???

    After getting out of the bus, Heisenberg and Judge Wapner pull up and it’s 6:30 am. Where’s the Q? After some discussion, Heisenberg nominates me and I try to get Wapner to take it but given his seniority, he quickly pulls the UNO reverse card and said that I’ll be fine. Ok….yes sir…. I’m the Q.

    With nothing prepared, I pull the classic slow mosey to figure things out. No warmup, just head to the foundry and I’ll figure it out. As we leave NOMA, we hear the pitter patter of flip flops….Catfish come sprinting by. When we arrive at the foundry, I embark on an explanation of doing things slowly and am subsequently jeered that we’re going to run out of time doing the warmups.

    Warmarama
    15 low slow squats, 10 low slow merkins, 20 arm circles (forwards and backwards), 10 lunge around the world, 10 slow peter parkers, 10 slow imperial walkers, 10 slow parker peters, 20 burpees in a slow 6 count cadence.

    The Thang
    Mini Murph – 5 pullups/body rows, 10 merkins (soon to be hand release merkins on round 4 and 5), and 15 air squats x 5 rounds. After each round, run from the foundry to the track then back. #Crowd Pleaser
    Head to the back of NOMA for 3 rounds of Sunday Mornings and back to the virtual flag.

    COT – Countoff, Namerama, and prayers for my friend Adam Sanborn (35 years old) who has terminal cancer at 35, Woz’s (Jesse Varnado) who’s father just passed away on Thursday, Torque’s (Nic Francis) mom who unexpectedly passed away 6+ weeks ago, and Babyface’s (David Hassenboehler) father-in-law passed away on Wednesday. Keep these pax members in your prayers and that God would grant them supernatural peace as they lead their families during this season of loss and grief. May we truly understand that our days are numbered and to live lives of impact and service to everyone we encounter.

  • 74 and many more! – from Jose10k

    Cool, calm, relaxing morning as 4 HIM joined together. A brief warm-up and we were off. The theme for today’s beatdown: 74. That is how old the young man Moby turned yesterday. So it was 7 reps in cadence of one exercise, followed up by 4 burpess. We went down stairs for bulgarian split squats, burpees, freak nastys, followed by burpees, squats, etc. Then we used the parking garage barriors for presses while 2 ran laps. Chest presses, shoulder presses, team curls etc. Then to the fence for one armed rows, burpees, squats, burpees etc. 2 calf raises to the top, Mary, followed up with 74 wife pleasers. COT, prayed for BBQ’s friend, Doug. SYITG Happy Birthday Moby!!!!