F3 New Orleans

Category: Baton Rouge

  • Beautiful morning at the Knoll

    February 1, 2020,

    Starts with a cool clear morning about 47F.

    7:00am.  Gave the Disclaimer amidst all the jovial banter this morning. Everyone enjoying seeing each other again and enjoying the day.

    Warm up exercises where the flag is supposed to be. Had no flag today. Neither of our usual flag keepers were there today.

    12- arm circles.

    mosey around the track to the first big round intersection circle

     toe touch stretches, feet together, touch ground in center

    Al Gore squats while holding your coupon

     high knees while holding your coupon.

    Love your coupon

     Side Straddle Hops while rotating clockwise at the same time.

    TRUNK Stretch led by Twinkletoes. Went around clockwise and counterclockwise.   Stretch torso to far to left. Upright. Right upright, back upright forward upright

     Imperial Walkers while walking in a circle while carrying our coupon.

    Counter clockwise lunges walking forward and in a circle.

    Counter clockwise lunges walking backward and in a circle.

     Abe Vigoda A variation on the Windmill.  Plank position. Point left hand to sky. Then right hand to sky.

    Plank Jacks.  Side straddle hops but hands on ground

     Bobby Hurleys. Pat ground in front of your feet then go for a jump shot

    Circle burpees. Everyone stand at perimeter of the 25 foot Brec circle, spaced equally all the way around the circle. Run to the opposite side of circle and there do 5 burpees.  When finished run back to original location and do 5 more burpees.  Did this 4 times.

    Rotating Peter Parkers.  Plank position and with heads all about 6 feet apart, in a circle (all feet pointed outward) .  Instead of the usual Peter Parker we all walked on hands and feet in a clockwise circle. Then reversed and went in a counterclockwise circle

    Moseyed with our coupons to the sundial.

    Forwards stretch walk

    Backwards stretch walk

    Did several variations of Merkins.

    First Sirkins.  Using the 2 ft. wall around the sundial.  Put right hand on the wall. Chest facing to the left, not face down.  Do a merkin with one hand. To modify I offered to do this from a position with one or both knees on the ground instead of the feet.  Did about 5 and then did left arm.  Tougher than a Merkin.

    Did Irkins on the wall. Did about 12

    Did Dirkins on the wall. Did about 12

    Got down on our six.  Did about 10 LBCs

    Then did about 15 Jane Fonda side leg lifts left side and right side. Not near so many as Nature Boy had us do a couple of weeks ago!

    Then we did about 15 bicycles in  the air

    Yoga Bear led us all in a new exercise called the Yoga Mary. It was beautiful

    Walk moseyed to the flag location for

    Circle up for Count-O-Rama –  7 Pax

    Name-O-Rama. 

    FNG’s Named – New FNG today is “Sparky” (Griff). 

    COT Circle of Trust.  Bring it in tight for a sweaty  Ball of Man!!

    Dang. Forgot to take a group photo.  Not on my game when I’m tired. It was a difficult for some this morning and easier for others.

  • Kolaches & Kickbutts

    Kolaches & Kickbutts

    Warming up the engines involved the below:
    Side Straddle Hops (x20)
    High Knees (x10)
    Kickbutts (x10) For clarification, each person kicks one’s own butt, not someone else’s.
    Trunk Rotations (x10) each direction
    Imperial Squat Walkers (x12)
    After the engines were brought to the minimum rpm for beatdowns and the enthusiasm of NatureBoy’s counting was contained, the PAX then moseyed to the nearest hill. Coupons were carried and dropped off at the sundial for further use.
    The Thang consisted of the below:
    Burpback Mountain (see Exicon, only modification was runner runs 3 hills instead of 5)
    Moseyed to the Sundial
    Next came some Freaknasties (x10) and Incline Merkins (x10).
    Everyone then circled up in the Sundial. Everyone held Squat position while one person runs around the circle. When the runner returns to his position everyone then does 10 Calf-raises. This was repeated until everyone ran around the circle.
    Next came Decline Merkins (x10) and two sets of FreakNasties (x11 x8??); each set one leg was suspended in the air.
    Then a mosey (with coupons) to the Shovel Flag.
    Then came the American Hammers (x20) with some planking for a time afterward.
    Alphabets came next.
    Classic Jane Fondas (x30 each leg) finished it up.
    Lastly, came the Circle of Trust.
    Since this was the 2 year anniversary of F3 in Baton Rouge food, drink and merriment followed afterward. Kolaches, coffee, fruit and fellowship were enjoyed.

  • F3 at Stand Courageous event

    January 11, 2020,

    Special event location. Held at Jefferson Baptist church for the Stand Courageous event (instead of the Knoll).

    Got a few pics today. Enjoy.




    F3 Jefferson Baptist workout Bobby Hurley 1-12-2020, 00027

    The FRA with Tony Perkins produced a men’s conference and its being held here at Jefferson BC January 10-11.  We set up a demonstration table at the entrance of the event where we showcased brochures about F3, F3 cards, F3 coupon cinder blocks and Moneycat created an excellent 3 minute video about F3 that looped during the times men were entering or during breaks in the event.  We handed out about 250 brochures.  The leaders of SC read a promotional message about F3 and also invited men to show up for the F3 event to be held at 7:00am Jan. 11. Many men took notice and talked with us during the event.   With the excitement and the storm my exercise list probably isn’t perfect. Forgive me.

    Moneycat volunteered to step out of the exercise and operate the camcorder capturing some wonderful footage of the beatdown in the storm.  Award winning documentation.

    F3 Credo: Leave no man behind, but leave no man where you find him.

    7:00am.  Gave the Disclaimer.

    mosey around the parking lot to warm up.

    Warm up exercises.

    12- arm circles.

    14 toe touch stretches, spread feet, touch ground in center

    Al Gore squats

     high knees

     Side Straddle Hops

    Torso Stretch.   Stretch torso to far to left. Upright. Right upright, back upright forward upright

     Imperial Walkers.

    It started raining some but most importantly the lightning started to get very close so we moseyed over to a portico on the east side of the building.  PERFECT timing for the storm.  At about 7:15 it became very dark and the wind kicked up to about 50 mph and the hard rain was going sideways like Forest Gump’s rain.  It was beautiful.   I wanted us to work out in the downpour but felt the lightning took precedent.  I’m sure some woiuld have stayed out there with me but wasn’t willing to ask the men to be running lightning rods that day.  We had to step out of the way a few times to let men get out of their cars under the portico.

    Counter clockwise lunges walking forward and in a circle.

    Counter clockwise lunges walking backward and in a circle.

     Abe Vigoda A variation on the Windmill, which is performed much more slowly and with more stretching (aka “Old Man Style”).  Plank position. Point left hand to sky. Then right hand to sky.

    Plank Jacks.  Side straddle hops but hands on ground

    Moneycat led Bobby Hurleys.

    CAT5 led the burpees.

    Peter Parkers. Like mountain climber but legs go out to each side, not straight behind

    Suicide Burpees back and forth across the portico

    Forwards stretch walk

    SUICIDES.  Set up a long starting line for all to stand on.   

    Catalina Wine Mixers IC x 10.  Starting in plank position, go down onto each elbow into a chilcutt. Last arm down becomes the first one to go back up into a plank. Then do a merkin. That’s 1.

    (Chilcutt.  An elbow plank. All elbows and no discernible movement)

    Patty Cake Merkins,

    Bobby Hurley’s.  (Do a squat and slaps the ground with both hands like a Duke basketball player, then jumps up and raising arms as if taking a jump shot.)

    Split-Irkins Do an Irkin but with your feet as far apart as you can manage.

    Freak Nasties

    COT Circle of Trust

    Circle up for Count-O-Rama –  ____

    Name-O-Rama. 

    FNG’s Named – New FNG today is “Sparky” (Griff). 

    Welcome our newest member!

    Bring it in tight for a sweaty and rainy wet  Ball of Man!!

    Took some group photos as well as the great videos!

    Worms, Moneycat, Side Effects, Twinkletoes, Duracell, Yogabear, Sparky, Nature Boy, CAT5 and Banjo.

  • Math O Rama at the Knoll

    Math O Rama at the Knoll

    The Pax was graced with visiting Q Side Effects who led us in a beatdown that was grueling both physically and mentally (all that math)

    Warm O Rama

    • Arm Circles
    • Mountain Man Poopers
    • Abe Vigodas

    The Thang:

    • 21s Up and Down the Knoll – Run down hill for Decending reps of Merkins 20-1 at Bottom of Knoll interspersed with running up hill for ascending reps of LBCs 1-20 at top.
    • Stationary 21s consisting of 21 American hammers, 20 Diamond merkins, 19 Bonnie Blairs, 18 American Hammers, 17 Diamond merkins, 16 BBs………and so on.

    COT

    • Name O Rama
    • Update and Prayers for Benjamin V and general Benediction

  • morn of the perfect temperature

    November 30, 2019. 55 degrees

    F3 Credo: Leave no man behind, but leave no man where you find him.

    Introduction of the Q.  Then the DISCLAIMER.

    mosey to the sundial we circled and did warm ups.

    WARM UP

    14- slow but intentional, FULL arm circles forward then backwards

    14 toe touch stretches, spread feet, touch ground in center

    12 Feed me Seymore while doing high knees – (Little Shop of Horrors)

    15 – Side Straddle Hops

    12 Torso Stretch.   Stretch torso to far to left. Upright. Right upright, back upright forward upright

    10 – Imperial Walkers

    10 – Abe Vigoda A variation on the Windmill, which is performed much more slowly and with more stretching (aka “Old Man Style”).  Plank position. Point left hand to sky. Then right hand to sky.

    10 – Peter Parkers. Like mountain climber but legs go out to each side, not straight behind

    Mosey to another exercise bars area for the Thang

    10 – Divide group into 4. Each group does one exercise and then we rotate to the next station.  Freak nasties. Step up and down on your choice of the 3 pedestals, pull ups, Irkins

    5 –  Burpees

    15 –  Bear Crawl Merkin. 4ct exercise. Start in bear crawl.  3 count crawl with the 4th step being the merkin. Hands should be staggered during merkin and if done correctly will result in each hand being staggered forward on opposing reps.

    Mosey over to a new area.   

    Catalina Wine Mixers IC x 10.  Starting in plank position, go down onto each elbow into a chilcutt. Last arm down becomes the first one to go back up into a plank. Then do a merkin. That’s 1.

    Chilcutt.  An elbow plank. All elbows and no discernible movement

    Bobby Hurley’s.  (Do a squat and slaps the ground with both hands like a Duke basketball player, then jumps up and raising arms as if taking a jump shot.)

    Patty Cake Merkins,

    Split-Irkins Do an Irkin but with your feet as far apart as you can manage.

    Plank Jacks

    Circle up for Count-O-Rama –  ____

    Name-O-Rama. 

    FNG’s Named –

    COT Circle of Trust.  Whats new in everyone’s lives

    Bring it in tight for a Sweaty Ball of Man!!

    Took some group photos.

  • 5 year CONVERGENCE!

    Well – 5 years later we are still going STRONG! I remember when we started thinking I don’t have time in my life for this group. After a week of beatdowns I knew that we had to commit to growing this group – it had already begun to change my life and they way I interact with people everyday. I know after a nasty 530am beatdown – that I can handle anything the day throws at me. Thanks to all the guys here in NOLA that keep things running so that we can continue to be a group. Thanks to OBT for taking time out of his life to get us going in the GLOOM! Looking forward to 5 more years of F3 in NOLA.

    Today the pre-run started with about 20 PAX for a run down BAYOU ST JOHN. Beautiful weather, cool air and a crisp breeze. We ran 12 min out and 12 min back so that we could arrive in time for the fun.

    KUCH – has a been a great EH’er and a nice addition to F3 NOLA. Kuch started the party off with a WARM UP circle. SSH, Imp Walkers, Arm Circles, Peter Parkers, Merks.

    Then we divided up by 5 count into teams. We did 5 burpees, 5 Lunges, 5 Merkins, 5 Squats, 5 Plank Jacks. Bear Crawl across the lawn. Run back. KUCH did an excellent job getting the teams set quickly

    5 reps. We ran out of time and had to call it after 3 reps. No team won due to the shortened KUCH set. Kuch represented NOLA well – with a pretty gnarly start to a celebratory event.

    2nd set with DURACELL – FROM BATON ROUGE

    Duracell brought out 2 coupons. 40lb cinderblocks. 2 PAX ran to the center and did 3 thrusters. We went two different directions. A slow starter but once the PAX got the hang out this one – this was a solid beatdown. Duracell had to do about 15 exercises in cadence to 20. Exercises ranged from a regular plank, to shoulder taps, to merk variations to squat/lunge variations. The highlight of this section was Mathlete’s 2.0-Bear getting that cinderblock in the right position and up. Duracell represented the RED STICK well.

    THIGHS FROM THE WANK- 3rd quarter. We started with a solid mosey over the to the lawn in by the museum. Upon arrival we see that Thighs has organized with some printed out signs a 15 min beatdown that is going to suck. At each sign there was an exercise- PAX had to complete 20 reps the first time through, 15 reps the 2nd time through. (Possible 3rd time for the fastest pax members). Exercises were:

    1. Bonnie Blaires
    2. Diamond Merks
    3. Reverse Crunches aka Gaspumps
    4. Bobby Hurleys
    5. Merkin Toe Touches (need to incorporate this more in my Qs)
    6. Freddie Mercs

    RUN back to the start line and do this again. Thighs had the teams organized in a way by street names. Due to 75 PAX that didn’t quite workout but Thighs quickly modified and let the teams fall where they were. A good quick call. Thighs demonstrated that there is nothing easy about the WANK. Those guys are tough! Great turnout by the WB.

    STEVE FROM THE NORTHSHORE- FINISHED OFF The PAX back on the great lawn. Each pax got a partner.

    You had to do your partners age in burpees, your partners weight in LBCS, and your partners months in F3 in Freddies.

    Steve had a few minutes left so he finished with some Peter parkers, and some American Hammer.

    After a 75 PAX NAME O RAMA, NUMBERRAMA – Hokey POkey finished us off with an awesome prayer!

    After the whole beatdown we gathered at Cafe Du Monde for a 5 year celebration party. Tclaps to Rudy, Tool and Gabrielle for making that happen. There were eggs, bacon, sausage, grits, biscuits, beignets and plenty of coffee!

    Thanks to our awesome Qs! IT is NOT easy to Q 75 PAX!

    So blessed to be a part of this group- cheers to 5 more years of F3 NOLA!

  • Spring cooler days begin this morning

    F3 week for work out.   Sugars pick your poison. Elapsed time scoring.

    Awesome workout today men.  I’m recovering but feeling stronger all over. Found more of those unknown muscles again.

    Delivered the disclaimer. Welcomed our FNG Jordan this morning. Guest of Duracell.

    7 posted today.

    Feeling special with these beauties.

    pre workout yammering about the fun we are going to have this morning with these rocks. Moneycat getting his camera and tripod ready for videography today. Our FNG for the day fitting right in with everything. Jordan “Miyagi” the Mass Comm master

    Beautiful morning and it was only in  the low 70s and clear. Got a little sun tan this morning. Only a few cross country runners out this morning, unlike in the past weeks. No fund raiser walk a thons today.  Visited with our old friends the dog walking exercise group guys. All of them are always pleasant and friendly.

    Moneycat hurt his back but was kind enough to come out and be our videographer this morning.

    Marked out 100 yards across the pasture.  Found that  its about 110 yards from the shovel flag area concrete path to the far side by the oak tree to the right of the sundial. We marked out every 50 feet for the 100 yards for reference.

    Did a little warm up by moseying around the track to the right. How else? Who runs to to the left? Just an observation for the day. Everyone at this park runs counterclockwise like there’s a rule for it. We moseyed out to the sundial and then cut straight back to the Shovel Flag. There did some arm circles and then began our “Pick your poison” routine for the day.

    Doing three rounds for time. 

    100 cumulative markings and or squats. 

    100 yard out and back coupon carry, 200 total yards. 

    100 cumulative coupon swings and or Bonnie Blairs. Do it the easy way. One leg equals one rep. 

    100 yard out and back coupon Carrie, 200 yards total. 

    100 cumulative coupon thrusters and or traveling lunge steps. Easy way. One leg equals one rep. 

    100 yard out and back coupon Carrie, 200 total yards.   

    Many of the blocks now have the fancy F3 logo painted on them so they “weigh less” now:)

    We used both the 30# and 9# half cinder block coupons this morning.  Some of us skinny old people, and young people, have trouble with a 30# coupon. 30# is a serious weight to be running around the field with and swinging here and there.   

    Not sure why a half block only weighs 1/3 the weight of a full block.

    Did some impromptu stenciling of the F3 logo onto Duracell’s blocks there in the parking lot. Its an easy paint job with the stencil! Hoping to officialize more blocks next week.

    Had our namorama and count off for 7 heroes today.

    COT circle and pray to the One who makes us what we are giving thanks to Him for it all.

    Good work men!

  • Iron Pax Week 0 at the Knoll

    Iron Pax Week 0 at the Knoll

    Discharged disclaimer and other niceties at the Flag and moseyed to Sundial for Warm A Rama

    • 15 SSH
    • 15 Hairy Rockettes
    • 16 Arm Circles
    • 15 Wind Mills

    The Thang Moseyed through ankle deep mud to rugby pitch to perform practice Iron Pax (With deep appreciation to Hawgcycle for explaining concept of elapsed time)

    Six Reps of :

    • 24 Air Squats
    • 24 Merkins
    • 24 Walking Lunges
    • 400 Meter Run

    Twinkletoes and Shangeaux led the way with the rest of us getting lapped by the 4th grade track team using the track. Times were respectable in the 30-40 minute range. Twinketoes may have been sub 30, but I was too far back to know.

    After many comments on how hard it was and much begging for water, transport by ambulance back to Flag muster point for COT followed by search for Twinletoes glasses.

  • A Beautiful Morning at the Knoll

    A Beautiful Morning at the Knoll

    The PAX was blessed with unseasonable weather this morning perfect for a beatdown. Upper 60’s, low humidity, newly mowed grass…………

    Welcome and disclaimer

    The Thang

    Warm Ups, 10-15 each:

    -Alabama Ass Kickers, Annies, Hairy Rockettes, Lt. Dans, Sprinklers & Failure to launch

    Routines:

    -7 of Diamonds (Laps around 4 cones on 50 yard square, lap One 7 Burpees each cone, Lap 2 – 14 flutter kicks, Lap 3 – 21 merkins, Lap 4 – 28 Squats) -Apple Turnover ( Alternating Bear Crawl, Crab Walk & Crawl Bear) -Burpback Mountain ( Partners alternate running up hill backwards then down forwards while other guy does burpees until 50 burpees are done)

    Duracell and Eagle did a lot of planking after they finished ahead of the rest of us but Shangeaux was right behind them!

    -CoT, Count / Name O Rama, Announcements, Intentions & Words of Wisdom

  • Double or Nothing

    Extra Credit

    Side Effects offered some extra credit for a few pax that showed early. After 5 rounds of 30 seconds of burpees topped off with a couple rounds of pull ups, we felt pre-warmed up.

    Warm up

    What’s the second greatest time of year? You guessed it- The NBA Finals. On the heels of feeling inspired that LeBron James and I started the Finals from the same place this year, it was time to get off the couch and engage in competition fit for the gym.

    We moseyed to the nearest circle for a round of Ring of Fire. This time only called for defensive slides. Then the following:

    15 Al Gores
    15 Bobby Hurleys
    15 merkins
    30 circle of merk(ins)

    The Thang

    With the teams assembled and no basketball court in sight, it was time for a different competition: Ultimate Frisbee. After explaining the rules (props to Shangeaux for the Spanish translation for our FNG) and playing a warm up, it was time to get serious. Enter sports betting. The winning team places the exercise bet (er, punishment) that the losing team must fulfill before the next game. Games were first to 3 points.

    The punishments that followed:
    8 wolverines (if burpees and Peter Parkers had a baby…)
    20 Bobby Hurleys
    20 Heels to the Sky
    Something forgotten here…

    With the series tied 2-2, we started the tie-breaking game. 10 Doctor W’s to the loser. The winning team won and Topanga, refusing to go down easily, doubled down the bet to 20 Doctor W’s for one more game. Fortunately, the rematch did not change the outcome and Topanga soon became very acquainted with Dr. W, an experience his abs will not soon forget.

    Count-a-rama. 11 Pax
    Name-a-rama
    COT

    Big Easy