F3 New Orleans

Category: Destrehan

  • Grandmas Century club!!

    Grandmas house produced 3 PAX on this Gloom. Having introduced the Millennial at the Gipper last Wednesday I figured Mandeville’s AO could use a dose of something similar, so the Q dove into the exercise list and spotted Four corners escalated.

    Warmup

    15 IC WM

    15 IC GM

    20 IC SSH

    20 IC BK

    20 IC Forward/Reverse AC

    20 IC HKnees

    Moseyed around the corner to the Treen center for the explanation of our beatdown. Consisted of only 4 exercises escalating  around the building as we stopped at each corner. Example first exercise  was the Merkin 10, 20, 30 and 40 on the last corner. Second was the Flutter kick. Third Squats and the finale the Burpee.. Doing the count equals a 💯 per exercise hence the name Century provided by Coconuts as we worked our way to completion. Q felt as though the beatdown was successful upon the panting of his own breath. With 8 mins remaining we recovery walked around the corner back to the AO finishing with a casual Mosey.. Needing 4 mins for the closing of our beatdown the Q introduced a little music inspired by Maverick and Grundy on previous leads. “Let the Bodies hit the floor” by Drowning Pool was the selection. While holding plank when they said let the bodies hit the floor each PAX would complete a donkey kick and when each number was mentioned it represented a Merkin. Total 26 Donkey kicks and 21 additional Merkins upon completion.. Butt Splice mentioned how the song seemed forever and no one could deny his obvious observation..

    Counted off, announcements COT

    Q prayed us out into the day!

    Appreciate the post and allowing me to lead my Century Brothers!!

    👊🏻👍🏻✌🏻

     

  • F3 Baton Rouge or Bayon Rouge – It is finally official – Noah’s Ark

    Like a Mommy Hyena hearing her pups call in the night – I was forced to hand off my Mothership Q for a chance at 15 minutes of fun in the Red Stick.  I knew those guys were in the capable burpee filled hands of FRACSAC.  Thanks Frac for taking my NOLA Q.

    Alarm clock popped at 445am.

    Rain.

    Park and wait.  515am

    A quick iced coffee from Morning Call – a little FOMO at the post Mothership coffeeteria in that exact spot in 3 hrs.

    Clown car:  Jingle Vader, and Babyface and YHC.  Hawg decided to fly solo.   Hawg posted last night that he expected 30 guys to post – I was worried he had a line on the 30 guys and was trying to figure out riding situations.

    1 hr drive.  Good convo with the other clowns.

    620am stop at Walmart for towels.  Steady rain now – lack of driver preparation.

    650am arrive at AO.

    Upon arrival there are 4 Shovel Flags planted.  Some reunions – and 21 PAX settle in for Red Stick beatdown!

    Baton Rouge wins the award for the most unusual dress code:  in attendance today – lots of pants, parkas, raincoats, turtle neck, 2 pairs of jeans, did i see jorts?, steel toed shoes, and the monkey feet shoes.  Stay Classy Baton Rouge!

    Jingle Vader brought a 5th flag.  Baton Rouge flag, Houston Flag, Pontiff Flag, Uptown Flag, and a Northshore flag!

    700am Hawgcycle started the show with a little shock and awe.  YHC was looking forward to a 10-9-8 descending Burpee count but that is OBTs shock and awe.  Hawgs shock and awe always does 10 burpees.  (Hate)

    First pearl – SSH x 31 *not 30 because of Wally Pontiffs number, burpees x 10, Imperial Walkers x 25, burpees x 10,  windmill x 10, burpees x 11, Tiger Bait Q’d an over head clap x 15, Worms Q’d SSH x 15, burpees x 10,  Mega Dad Q’d pistol squats right leg x 10, left leg x 10, burpees x 5 Along the way during this circle.  During windmills – I may have hiked up my shorts a bit so that Rudy could notice my quads.  (I wonder if he did?)

    **2018 is the year of the clap according to Hawg he wants to give the burpee clap to everyone in F3.  Good luck with that brother.

    715am Long mosey to down to the base of a big hill.  Partner up .  Partner one goes up the hill backwards twice.  Partner 2 does AMRAP squats.  Then flapjack.  Then Partner 1 does goes up the hill backwards twice and Partner 2 does merkins AMRAP.   **Hawg split at this point.  Slippery on the hill…Kind of made it fun.   At one point f3 – Mega Dad called me out for not cresting the hill.  I laughed because it wasn’t a modification just me being lazy.  Next time up the hill I made sure to crest the hill with authority.  That is why I love F3 – the accountability — MegaDad was teasing but he was right.  We can always hold each other to that level.  If it is a modify that is one thing, if it is whiskey dicking then push yourself!

    From here we mosey’d to the sundial.

    730am At the sundial we did step ups-left x 15, dips x 20, step ups -right x 15, declined merks (dirkins) 10 oyo, here ROOTS with his excellent cadence got us doing Power Ups x 20 left, Power Ups x 20 right.

    740am Hand off to STEVE.

    Steve long mosey’d us to the baseball field across Highland Road.  He divided us into 4 groups.

    Group 1 25 burpees at homeplate (the count)   Group 2 Peter Parkers -amrap    Group 3 Plank Jacks – amrap   Group 4 – Squat Jumps – amrap

    home to 1st – bear crawl, 1st to 2nd – duck walk , 2nd to 3rd crab crawl, and 3rd to home – bunny hop.  A little mini-animals on parade or NOAH’s Ark in the RAIN.

    The rain really hit hard during the baseball field!  Good stuff from Steve and a good way to show BR all of the awesome stuff to keep in the F3 bag of tricks.

    748am Final mosey up the hill to the Flags.  At the final circle we still had 5 minutes so I explained the concept of 6min of Mary (6mom).

    755 am Jingle Vader led us in the Russian Twist x 20 and the Dr W x 10.  Damn that Dr W.

    Our final exercise of the F3 Baton Rouge launch was led by our guest from Texas.  F3 Houston’s TP led us in OOOOOOOOOOOOOOOOO Mary.  An awesome exercise that I had never seen.  Will add it to my next NOLA Q.  and  a great way to FINISH!   Legs make a long circle while the Q says O Mary.  The count happens at the bottom – a goofy cadence but fun!  TP Tclaps for the gift!

    8am COT – Great prayer led by Shooter.  Thanks for the inspiring words brother (Tclaps).  We named FNG two shoes, FNG money cat, and FNG bow down.  So cool that this launch had reps from NOLA, Northshore, and Houston.  PAX headed to Franks for coffeeteria.  Nice spot for food-beats Starbucks.

    Excited for F3 Baton Rouge.  I hope it works.  You have been planted – it is up to you guys to make it grow.  You should try to add a weekday workout at a totally different AO soon.   Every guy who is posting needs to EH someone to join you in the gloom.  That growth will keep new ideas, energy and excitement at the workouts.    Don’t be nice with nicknames – workhorse and fastball got off easy.  Its OK to twist the knife a little.  Neck brace mentioned he would like a name change and at breakfast Roots came up with DOLLAR COLLAR.  I like that new one too.

    830am Franks

    945am back on the road to NOLA

    1040am drop off Babyface and JV

    11am show up at the hizzy

    Good luck BR – make it happen we are all counting on you guys.

     

     

     

     

     

  • Troubled Obstacle Course

    https://photos.google.com/share/AF1QipPwZ0y9B0sfNdy23o68J8g67rVOZwtgINDYZkYIvHuauAual6aUtyfxSqX7b4CcQQ?key=S1FIQm1ZQXVZN3BWa1VxN0tWRTRNT2MybzlwaW5B

    The Goal is 4 rounds we fell short we.

    We will be back

    The goals is to complete a 5k plus 1,000 reps in under a hour

    adding a video that has all the details on rounds and Reps.

    Next time planing on swapping Bur-pee Broad Jumps for walking lunges

    Have a great week.  Go Get Some…

    https://youtu.be/Ma2hrWvvWjI

     

  • A chill in the air…a little fire in the belly

    A light crowd gathered one by one as the Q hoped one would be wearing a watch.  Alas, the last guy to arrive saved the day.

    A brief disclaimer as we dashed away.

    Warm up

    SSH X 25, IW X 26(oops), Peter Parker X 20, Parker Peter X 20, Abe Vigoda X 10, Arm Circles X 10f/10b

    Dora 2, 3, 4 – Merkins, Squats, LBC’s…Partner runs to fence with rock…leaving it behind for pickup by his buddy.

    I’m liking this buddy system – 10 Burpees while partner People’s Chair w/rock for duration; flapjack; 3 rounds.

    Curls w/ rock X 15, Rows w/ rock X 15, Shoulder Press w/rock X 15….Curls w/ rock X 5, and so on…

    To the flag(or where the flag would be), announcements, prayer, goodbyes, etc.

  • Back to the Weekend

    So, Troubled Waters is back on a Saturday only schedule, which is a little disheartening to YHC.  I really enjoyed the weekday beatdowns, but alas, attendace has diminished and EH’ing had not filled the void that was left.  I hope we can get back on a weekly schedule soon, but until then, we beatdown on Saturday.  I had a nice little surprise EH today.  My 2.0, (all 10 years of him) asked to come this morning, so up we got and off we went.

    I had this beatdown broken into 3 15 minute sessions, which would’ve brought the PAX to extreme pain, but I didn’t factor in the mosy time, and the mumble chatter, so we only got to 2 of them, which was probably for the best, considering the condition we were in after the 2nd one.

    WarmUp

    Arm Circles 10x’s every which way, backwards, forwards, with some OH claps & Seal claps thrown in there.

    Plank to Pigeon Pose, 30 seconds right leg, back to plank 10 seconds, 30 seconds left leg and circle up

     

    ABC’s Squared

    10x’s each exercise, IC, all together

    American Hammers

    Box Cutters

    Captain Thor

    Dolly

    E2K

    Flutter Kicks

    Gas Pumps

    Homer to Marge to Mr. Burns

    Imperial Crunches, (thanks to Mathlete for that name.  Combination Bicycle SitUp with an E2K.  In Cadence, makes it a slow painful burn)

    J/K – because there’s nothing that starts with J or K

    LBC’s

    Monkey Crunches

    Never Cross Dolly

    Outlaw

    Plank, High

    No more time, gotta mosy to the Xbox. 1/4mile lap around the ball fields, and pace off 10 meters

    Death by 10 Meters

    Nothing fancy, just running 1 10m dash on the first minute and waiting the remainder of that minute.  Then, 2 10m dashes on the second minute and rest.  Repeat ascending until you cannot complete a round.  Smart money was on Joe Dirt on this one, as he is young, competitive and has a soccer pedigree, but nobody was going to try to make it easy on him.

    Terabyte – 5 rounds, (I believe)

    FNG – 6 rounds

    Mathlete – 10 rounds

    Torque – 15 rounds, 15 reps

    Joe Dirt – 16 rounds, 12 reps

    Kimchi -16 rounds, 16 reps.

     

    It was an epic showing of will and determination versus speed and athleticism.  Both men prevailed over their weaknesses, but Kimchi took the court that day.  Well done sir.

     

    POW walk out of the Xbox, past the fidget spinner, mosy from the Playstation back to the array of shovel flags in the ground.

    Countorama, Nameorama, where I got to bestow my 2.0 with the name ‘BrickMaster’, for his love and proficiency with Lego’s.  He’s already excited to come back.  Hopefully, the N.O. PAX will come around to the kind gesture of giving the younger FNG’s cool names, so they have a desire to come back.  Time will tell on poor Tinkerbell.

     

    A pleasure to lead and it was a pleasure to get together under the bridge with the guys again.  See you soon!

     

    Torque

  • Then There Were Three

    The attendance at Troubled Waters is equal parts suffering and sustaining.  We lost a faithful weekly member when Kimchi got accepted to Ptech school and got another one when Nih was EH’d.  We still need to invite some new people, so please be EH’ing folks.  EVERYONE NEEDS to be healthier and more disciplined!

     

    Came to the AO this morning and Joe Dirt and Nih were already there with a flag in the ground.  Off we go:

     

    Mosy around the long track, stop at the fidget spinner for some warmup

    10 OH Claps

    10 Merkins

    10 Peter Parker Merkins

     

    Mosy to the Playstation for  some 3 Person Dora 1-2-3, 1 man runs, 1 man works, 1 man rests

    100 Pullups / 200 WW2 Situps / 300 Squats

    This got a little spicy if you pushed the run, but the rest period was enough that after a few rounds Joe Dirt and I started doing extra pulls to finish the ISI challenge.  Still have some work left to do.

    One more full lap around the track.

    Name-O, Count-O, quick note of appreciation for the men.  I wouldn’t have gotten out of the fartsack this morning if I didn’t know they were going to be there.  Grateful for them.

     

    Torque

  • The River meets Kenner

    Suggested to have another AO location to add scenery to Troubled Water, so a suggestion was given to have the PAX arrive at RiverTown, where LA State HWYs 48 meets 49.

    Arrived to look things over and Torque was brave enough to come out of St. Charles parish to meet in the gloom for the beat down.

    Instructions given, not a trained trainer modify as necessary..etc …etc..etc

    Warm up

    • SSH x 20 IC
    • Windmills x 20 IC
    • Armcircles x 20 forward and backward IC
    • Keep them up – [The Kimchi special]
    • Seal Claps x 10 IC
    • Copperhead Cquats x 10 IC
    • Step-Ups x 20 NC

    While warming up, kept looking at the stairs going up on the right then coming down on the left or it could be up left, down right, a partner workout was born – Chipper understands “Born” as he has a handsome 2.0 –

    What was done , son

    Go up the steps, run or jog or walk, at the top complete 5 burpees, don’t get hit by the cyclist,  then down the steps on the other side, tap out partner and this would continue until numbers were met…

    • 100 WWII situps
    • 100 Air Squats
    • 100 Inclined Merkins

    Head over to the bench area to complete 15 sec, then 30 sec, then 45 sec static leg holds – O the pain static can bring – then planked for 60 sec more. Since it was only two of us, no monkey humpers were allowed.

    Hey Mary

    Got down to our six and completed

    • LBC x 20 IC
    • Hello Dolly x 10 IC
    • Freddy Mercury x 10 IC

    Time came to complete this first time at the AO and prayers were lifted for the PAX present and not, and our M’s and 2.0s and thanking GOD for the light show in the sky yesterday reminding us how small we are.

    -See ya in the Gloom soon – GOD Bless you all, GOD Bless F3 and GOD Bless America!

    –Thank you for the honor to Q

  • 3 Bears

    So, we had an interesting PAX this morning.  I picked up Rinse, a 6 year old stud athlete, and met Nih at the AO.  And off we went each of us about a decade and a half different in age from the next closest one. Someone watching the three of us burp and mark and count and pray might have felt like Goldilocks stumbling into the bear’s home.

     

    No worries.  The Troubled Water crew takes great pride in beating down a diverse PAX.  We’ve been acclimated by suffering the indignity of watching Joe Dirt do his workout, then do ours, then bang out more pushups while we suck for air and ring our shirts dry.

     

    Off we go.

    Warmup with some arm circles, ssh’s, merkins, a little core work and take a lap around the park to the fidget spinner/water fountain area.

    Getting It

    Burp and Merk: 1-10 and back to 1

    Burp and Groiner: 1-10 and back to 1

    Burpees: 1-10 and back to 1

    Small bead of sweat are beginning to be visible on Rinse now.  I’m drenched thoroughly. Nih is almost dead.  I feel like I’m doing this right so far.

     

    Mosy to the PlayStation with some butt kicks, high knees and prisoner walks

    4 Rounds:

    10 Pull Up Timer

    Other pax work until the 10 pull-ups are done

    High Plank Hold

    American Hammers

     

    About now, I notice that Rinse is really sweating.  Breathing heavy and everything.  Still moving like an Automaton through the work, but his humanity was peeking out.  Nih, on the other hand, scaled the pulls and has recovered nicely.  I’m still sweating far more than than should be possible.

     

    Mosy across the street and sprint up the Levee for some:

    Quadriphelia

    4 Rounds,

    Running down the hill, Running backwards up the hill and performing 4 squats at the top.

     

    Head back across the street and to the playground for some Mary.  I’ve decided that all Mary should involve hanging from something.

    Round Robin Q/Q school Mary

    One of my first posts at Okwata, Hawgcycle circled everyone up, and we did a round robin Q.  He explained how we call out the exercise, begin the work, do cadence, and I wanted to expose these guys to it as well.  So, I gave an explanation of how we would do the Mary.  How we start the exercise, keep cadence and off we went.

    Hello Dolly

    Box Cutters

    Hanging Leg Raises, one leg at a time

    Freddie Mercuries

    American Hammers

    Knee Ups

  • Ready Player One

    Well this has nothing to do with the novel or the upcoming movie Ready Player One. No this has to do with having one player today at the “playstation” and the “xbox” (the jury is still out on this name for the tennis courts). Anyway it works for today. 0530 came around and YHC was ready to take on on for what YHC planned, which was nothing.

    Warm Up

    • SSH x33
    • Windmills x10
    • Hip Circles x10
    • Frankenstiens x13
    • Arm Circles x10 ea FWD/BWD

    Next YHC moseyed to the “playstation” to perform pull ups x10. When completed YHC moseyed around the “xbox” and then entered to perform 4 corners. Corner 1 merkins, C 2 werkins, C 3 staggered marks L/R, C4 diamond marks. First round 20 at ea corner then went to 10 and final round 5. Next time for some Jack Webbs but with squats and squat jumps. Going to 10 squats and 20 squat jumps. Headed over to the “playstation” to do 10 more pull ups then moseyed to the VSF for some Mary.

    Mary

    • Extended Merican Hammer x10
    • J Lo’s x10
    • LBCs x33

    This birthday started with a great workout but calling all PAX who know anyone in the Destrehan area who would like to join F3. As always. Embrace the suck and drive on.

    Kimchi

  • Pulling a Shorty? Almost!

    YHC awoke Tuesday morning at 0527 for the 0530 beatdown at TW. The battle for fartsacking began in the brain. This battle was short due to the fact I knew other PAX was going to be there under the bridge. YHC was coming in HOT! Then what I saw disappointed in myself. There was no PAX to be seen. The time was 0545. Thoughts in my head started “I hope they did not leave due to know body else showing up. I let them down. Well I cannot dwell on this too long due to the beatdown must go on.

    YHC started with 4 laps around the park and then found a nice piece on the big ball to complete 50 push ups without stopping. I had to go to my knees in order to complete this portion. After this it was about time for some Mary a IC. YHC performed LBCs x20, Flutter Kicks x20, Nolan Ryan’s x10 ea side, Marge Simpsons x20. After this there was 1 min left and YHC ran to the pull up to knock out some pull ups due to the monthly challenge, x15.

    Again I feel sorry that I let the PAX at TW down this Tuesday morning. Anyway always embrace the suck and drive on.

    Kimchi