F3 New Orleans

Category: New Orleans

  • NFL Combine with Special Guest: Fracsac! – from Goose

    As the PAX trickled in at the Peltch on Saturday, the discussion centered on how dark it was and would be for the next few weeks until the time changed. Six was the number at 6:30, and as warmups prepping for the likelihood of many burpees were coming to a close, one of the newer guys said, “Who’s that dude?” YHC turned to see a hairy man emerging from the gloom dressed all in black. The newer PAX were confused to see a strange quinquagenarian sidle up to the circle already wearing a Thibodaux F3 shirt and Mudgear shorts, but the rest of us were trying to process the fact that our regional leader, Fracsac, had just shown up out of the darkness to post at our humble, bayou AO!

    After some additional grass-grabbers (with the clap–thanks, Frac!), we grabbed a few footballs and moseyed to the ED White football field. The theme of the day would be the NFL Combine, but in our situation, since none of us would be breaking any records or impressing any NFL coaches (except for maybe Wet Tap), YHC decided to focus on mental toughness–the guy you really want is the guy who can perform in the fourth quarter, exhausted from busting it all game, with the same intensity as in the opening drive. And, since this month is “Burptober” for the Thibodaux PAX (ISI: 100 burpees a day), burpees would play a significant role in getting us there.

    For each round, partners would measure each other’s performance in an event, then all would do 10 burpees and immediately do the event again. Whoever didn’t match or beat their initial performance after the 10 burpees had to plank or Al Gore until the start of the next event.

    Events:
    1. 40 yard dash (partner timed)
    2. Broad jump–from the goal line
    3. “Bench press” = hand release Merkins to failure–once rhythm breaks due to fatigue (utter failure for all)
    4. Shuttle run–start at goal line, run and touch 10 yard line and back 2x
    5. Vertical leap–against the adjacent building, marking height on brick lines
    6. Pass accuracy–partner at the 20 yard line, can’t move his feet
    7. Catch on the run–post/slant right after running to the 10 yard line
    8. Pass distance–from the goal line, as far as you can
    9. Fumble chase–bear crawl to the 30 yard line for time
    10. Touchdown dance–AMRAP Apollo Onos for 1 minute

    Some of these events may or may not be included in the actual NFL combine, but being on such a nice field with bright lines on spongy, fake turf made us feel like it didn’t matter (because clearly none of us belonged out there–except maybe Wet Tap).

    Leg exhaustion and lack of oxygen can make it easy to forget that burpees are a serious core exercise. But, after asking Fracsac to lead Mary back at the flag, we were reminded very quickly. YHC doesn’t remember 15 IC reps of the following ever being so hard: American Hammers, tin snips with arms high, flutter kicks with arms high, windshield wipers, LBC’s, Lazy Boyz, and Big Boi Situps.

    COT and Paradox prayed us out. We got some news and some insights from Fracsac’s veteran leadership, and we solidified plans to clown-car up to Audubon Park for the convergence on the 22nd.
    Thanks, gents, for pushing so hard this morning, and thanks, Fracsac, for making the effort to find us! It was an awesome morning!

    SYITG,
    Goose

  • Climbing a Mountain – from Hokie

    There is a theme here…. After seeing no one had signed up to Q, YHC took the initiative Sunday evening to Q Monday morning.

    As 0530 approached, 8 Pax gathered including two down range, Brownie from Atlanta and Fryin’ Pan from Rock Hill, SC

    After a brief warmorama of SSH, grass grabbers arms circles and Imperial Walkers we got started on our way up the mountain

    1 Burpee
    then a Rifle Carry with our coupons up the ramp to the overlook at the Children’s Museum

    1 Burpee, and 5 cross over Merkins
    Rifle carry back to the bottom

    1 Burpee, 5 cross over Merkins, 10 curls
    Rifle carry back to the top of the ramp and overlook the water

    1 Burpee, 5 cross over Merkins, 10 curls, 15 shoulder presses
    Rifle carry back to the bottom

    1 Burpee, 5 cross over Merkins, 10 curls, 15 shoulder presses, 20 one arm rows (10 each)
    Rifle carry back to the top of the ramp and overlook the water

    1 Burpee, 5 cross over Merkins, 10 curls, 15 shoulder presses, 20 one arm rows, 25 KB swings
    Rifle carry back to the bottom

    1 Burpee, 5 cross over Merkins, 10 curls, 15 shoulder presses, 20 one arm rows, 25 KB swings, 30 rows
    Rifle carry back to the top of the ramp and overlook the water where we stopped to admire the view… albeit for only about 2 seconds 😉

    1 Burpee, 5 cross over Merkins, 10 curls, 15 shoulder presses, 20 one arm rows, 25 KB swings, 30 rows, 35 chest presses
    Rifle carry back to the bottom

    Accolades were handed out and acknowledge everyone’s hard work getting through the 1st half

    we then managed our way down the mountain top in descending order moseying via rifle carry

    1, 5, 10, 15, 20, 25, 30
    1, 5, 10, 15, 20, 25
    1, 5, 10, 15, 20
    1, 5, 10, 15
    1, 5, 10
    1, 5
    1 Burpee after putting the coupons away

    YHC once again wants to thank F3 for the opportunity to grow. We closed with the following prayer

    Our dear Heavenly Father, we stand in this Circle of Trust, arm in arm, before you as F3 New Orleans. We pray for F3 Nation pax all over the world. Help us grow to mentor men in Leadership. Protect our Board members and bind us together in purpose. Through Christ our Lord….AMEN!!!

  • Chad meets The Grizzly – from Hokie

    On Saturday evening YHC noticed no one had signed up to take the Q at Renaissance so I signed up 😉

    Sundays gathering at 0630 had a small group of 5 Pax including one, Fryin’ Pan, posting down range from Rock Hill, SC

    The last few weeks I have talked about Veteran Suicide Prevention and the upcoming Chad 1000. The CHAD 1000X has brought together thousands looking to be a part of something greater than themselves. Not only bring awareness to the epidemic of suicide, particularly among veterans, but also to help be part of the solution.

    After a brief WarmORama consisting of SSH x 20, Concrete grabbers x10, Slow Vigoda’s x10, arm circles x10 we moseyed to the fountain surrounding The Bacon so we could do some step ups

    The Thang:
    Round 1 ~ 5 Minutes of Step ups, stopping every minute on the minute for 10 squats
    1st minute ~ 10 squats then Alternating leg step ups
    2nd minutes ~ 10 squats then Left leg power ups
    3rd minute ~ 10 squats the right leg power ups
    4th minutes ~ 10 squats then Left leg power ups
    5th minute ~ 10 squats the right leg power ups
    then 10 Burpees

    Round 2 ~ 5 Minutes of switching every minute
    1st minute ~ Alternating leg step ups
    2nd minutes ~ Squats
    3rd minute ~ Alternating leg step ups
    4th minutes ~ Squats
    5th minute ~ Alternating leg step ups
    then 10 Burpees and 25 Merkins

    Round 3 ~ 5 Minutes of Step ups, stopping every minute on the minute for 10 squats
    1st minute ~ 10 squats then Alternating leg step ups
    2nd minutes ~ 10 squats then Left leg power ups
    3rd minute ~ 10 squats the right leg power ups
    4th minutes ~ 10 squats then Left leg power ups
    5th minute ~ 10 squats the right leg power ups
    then 10 Burpees, 25 merkins and 50 Lunges (2 is 1 of course)

    Round 4 ~ 5 Minutes of switching every minute
    1st minute ~ Alternating leg step ups
    2nd minutes ~ Squats
    3rd minute ~ Alternating leg step ups
    4th minutes ~ Squats
    5th minute ~ Alternating leg step ups
    then 10 Burpees, 25 merkins, 50 backwards Lunges

    Round 5 ~ 5 Minutes of switching every minute
    1st minute ~ Alternating leg step ups
    2nd minutes ~ Squats
    3rd minute ~ Alternating leg step ups
    4th minutes ~ Squats
    5th minute ~ Alternating leg step ups
    then 10 Burpees, 25 merkins, 50 backwards Lunges, and 100 Cross Arms to shoulders big boi sit ups.

    We then moseyed to the back of NOMA for Sunday Mornings before calling it a day and heading to coffeeteria.

    Thank you for the opportunity to lead back to back days this weekend.

  • Oh Frac, Where Art Thou? – from Bolt

    YHC rolled up prepared for bootcamp or ruck depending on the pax and found only Kenna Brah milling about for his planned ruck—sans ruck. Bootcamp it is: kick off Bolt 3M promise with the usual warmup followed by a quick mosey to the “squish” pad for the Thang. Even though Frac was a no show YHC forged ahead with a mini burpeepalooza:

    “Flower” by Moby–burpees on every “Down”/SSH

    Balance beam forward and backward
    Dips x 20
    RLSU x 25
    Dry Docks x 20
    LLSU x 25
    Dry Docks x 20

    “Black Betty” by Ram Jam–every “Black Betty”/Toy Soldiers

    Australian pull ups under/overhand grips x 15 each

    “Tubthumping” by Chumbawumba–every “I get knocked down…”/Seal Claps

    Mary (AMRAP 1 min each, in cadence):
    LBC
    Oblique crunches
    Dying cockroaches
    American Hammers

  • Return of Physical Fury – from Mahatma

    Okwata – there is no other like it.

    6 pax including a Downrange FNG. After a short disclaimer and the word for the day tenacity!

    We took a short mosey to warm up with high knees and carioca around the fountain then circle up.
    SSH x 15
    Side lunges x 8
    AbVagoda x 8
    Peter Parker
    Shoulder Taps

    Head to the levee – line up for India Run – Pax the takes the lead and instructs the group what exercise shouts disperse – all PAX runs down the levee performs a 3 count then runs back to the top and the run continues until all have had a chance to lead.

    Now time to work:

    1-5 levee work

    Start with

    1 Burpee – run up levee perform 5 Merkin Jacks on top run down perform a Burpee run back up 5 Merkin Jacks run down

    Now 2, then 3, then 4, then 5 – Performing the 5 Merkin Jacks each time you hit the top of the levee

    1 minute plank recovery

    Partner Up – Wheel Barrel to the top (NOTE we did move down to a lower section)

    Pax 1 and 2 perform plank high fives – up to 10 by 2’s (right hand then left hand = 1)

    Then Pax 1 holds Pax 2’s feet as he upper body bear crawls up the levee

    Rinse and repeat 4 times so each PAX got 2 shots at climbing the levee!

    Alternate with 20 BiG Boys

    1 minute plank recovery

    Mosey to house of pain 3 rounds of 5 pull ups

    Mosey back to the flag for some Mary!

    Combo x 20 2 count – Dying Cockroach into Penguins

    Combo x 20 2 count – In and Out to flutter kicks

    High Plank 1:30 with some merkins mixed in.

    COT

    Give thanks and take nothing for granted…….be tenacious in your love and blessings. God Bless!

  • Sweaty Bells – 10-9-2022 – from Almonaster

    Happy fall!

    PAX Attended:

    – Strings
    – Couch
    – Willie
    – Almonaster

    Warm-up.

    SSH – 20 IC
    Arm Circles – 10 IC
    Reverse Arm Circles – 10 IC
    The Morpheus – 10 IC
    Imperial Walkers – 10 IC
    Grass Grabbers – 10 IC
    Right foot, left foot- 10 seconds each
    Mountain Climbers – 10 IC

    Mosey to Moana’s Island.

    Curls for the girls.

    Take a lap.
    Halo’s – 10 each way, OYO
    Kettlebell Shrugs – 25 IC
    Kettlebell swings – 20 OYO

    Take a lap
    Goblet squats X 10 IC
    Right arm squat thrust X 10 IC
    Left arm squat thrust X 10 IC
    Squat thrust X 10 IC

    Take a lap
    Overhead press X 10 IC
    Bent over rows X 10 IC
    Right arm rows X 10 IC
    Left arm rows X 10 IC

    Take a lap
    Move the bell between hands plank X 20 OYO
    Right arm plank rows – 10 OYO
    Left arm plank row – 10 OYO

    Take a lap
    Manmakers – 5 OYO

    Tricep Extensions back from Moana’s Island

    Mary
    Flutter Kicks – 20 IC
    Ukranian Doulle’s – 20 IC

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer
    Coffeeteria

    Thanks for the opportunity to lead!

  • Musta been the Right Time but the Wrong Name – from Bolt

    YHC grabbed the Q late with the expectation that the FNG I’ve been EH’ing would show after the previous night’s text invite. The gloom came and as there was no text reply, I remained hopeful any pair of headlights might b him…alas Boo Boo, Frac, and Rev joined me as Mahatma was coming in hot at the start of warmup, all sans FNG. Warmarama Rapper’s Delight edition with a call for overheads while actually performing chinooks, causing confusion among the PAX until Frac called it out.

    The Thang: Variations of mosey all the way to the workout equipment, stopping at each bench for burpees. Along the way YHC also called out for “man makers” causing more confusion because it was 8-count bodybuilders which caused Rev to pause and see what the movement would actually be so at nine minutes in you can see how swimmingly it was going. Arriving at the equipment each PAX grabbed a station including the pull up bar and performed AMRAP with a target of 25 minimum over the course of one minute, switching stations and resting 15 seconds. After a full circuit we moseyed back with just a couple stops along the way to perform more man makers, mary, 6 count squat holds (squat/hold/tap toes/heels/rise) and a final stop at the workout pad near the flag for dips and more mary. COT. Grateful for each of you!