F3 New Orleans

Category: New Orleans

  • The 12 Days of FITmas (El Diablo edition) – from Bolt

    With a couple PAX keying off my self-promoting post offering the Bolt 3M guarantee, 7 PAX joined YHC in the gloom for a peek at what’s in my sack, like good little boys anxious for their gifts! Upon the disclaimer we moseyed to the goal line where we circled up for the warmup. At some point during the warmup War Eagle and Rougarou snuck in as if I didn’t see them—COAL for you; those who are late do not get fruit cup!

    Warmup IC: SSH (25), Abe SLOWgodas(10), arm circles forward/back, tclaps, MNC (all 20x), self love (15); Toy soldiers, Hillbillies (20x), Grumbling from Rudy about the length of warmup (hey, Rapper’s Delight is 7+ minutes—my Q, bro!)

    YHC explained each day of Fitmas would be performed alternating between the 50 and goal line via mosey (Day 1) and each day represented a different exercise and the corresponding number of reps matching the day of Fitmas, followed by each previous days’ exercises/reps. As PAX completed their mosey to the 50/goal line to await the six they were treated to milk and cookies, if milk and cookies were, in fact, SSH which allowed all PAX to open the next day’s gift from their Q together.

    Day 1: Mosey
    Day 2: Diamond merkins
    Day3: Shoulder Taps (2:1)
    Day 4: Reverse Lunges (2:1)
    Day 5: Burpees
    Day 6: Squats
    Day 7: Merkins
    Day 8: Big Boy sit-ups
    Day 9: Flutter Kicks
    Day 10: LBCs
    Day 11: Plank Jacks
    Day 12: Mtn. Climbers (2:1)

    Mosey to the bleachers and celebrate the eight crazy nights of Hanukkah with what else? Up and down a Merkin ladder of course, rungs one through eight adding a rep on the way up and decreasing a rep on the way down.

    Mosey to flag and circle up for Mary: 20 LBCs, 25 dying cockroaches, 30 penguins, 35 LBT. Don’t think I didn’t notice some unnamed PAX NOT performing reps at various points and Bogey even gave me a little side eye that I could only interpret as, “You gotta be Fitmas-ing kidding me!?” as he took a breather—or four…

    COT; honored to lead this group of fine men and thankful for each of you for pushing me—forward is the direction we go!

  • Sweaty Bells – 12-12-2021 – from Almonaster

    Starting to feel like Christmas!

    PAX Attended:

    – Dinghy
    – Stork
    – Moana
    – Netflix
    – King Kong
    – Jingle Vader
    – Willie
    – Almomaster

    Warm-up.

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

    Run a lap.

    Around the head – 10 each way, OYO
    Kettlebell Shrugs – 25 IC
    Kettlebell swings – 20 OYO

    Sets

    Goblet squats X 10 IC
    Right arm squat thrust X 10 IC
    Left arm squat thrust X 10 IC
    Squat thrust X 10 IC

    Rinse and Repeat

    Lunge Walk to Stop Sign and Back.

    2nd Set

    Overhead press X 10 IC
    Bent over rows X 10 IC
    Right arm rows X 10 IC
    Left arm rows X 10 IC

    Rinse and Repeat

    Tricep Ext to Stop Sign and Back.

    3rd Set.

    Big boy sit ups X 10 OYO
    Move the bell between hands plank X 20 OYO
    Right arm plank rows X 10 OYO
    Left arm plank row X 10 OYO

    Curl to Stop Sign and Back.

    4th Set
    LBC’S X 20 IC

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer
    Coffeeteria

    Thanks for the opportunity to lead!

  • Battle Frisburpee 2.0 – from Fast Tax

    Battle Frisburpee 2.0
    It was a pleasantly coolish morning at the Uptowner as seven PAX arrived to close out the week. After a quick disclaimer, and ignoring PAX questions regarding any Battle Frisburpee rules changes, we moseyed to the field for warm ups:
    o Grass Grabbers
    o Bat Wings w/ MNC
    o Skydiving Snow Angels

    Unwilling to jump right into the highly anticipated main event, YHC kicked things off with 50 yds of Welsh Dragons:
    While remaining in plank position, PAX bear crawls forward 5 yds, do 1 merkin, 1 plank jack, and tap the BACK of each shoulder 1 time (YHC did forget this part). Repeat adding 1 rep to each exercise each 5 yds – bear crawl forward 5 yds, do 2 merkins, 2 plank jacks, 2 sets of back of shoulder taps… etc. We continued until we got to 10 reps each (50 yds), holding plank for rest of PAX to finish, then mosey back to the middle of the field.

    Thinking that PAX needed some warmup to their Frisbee throwing skills before the main event, YHC selected GO FETCH as the next thang:
    One pax throws a frisbee. All PAX sprint in that direction until frisbee lands. When it lands, all PAX stop and then lunge-walk until they get to the frisbee. First PAXD there gets to throw the Frisbee, rinse and repeat except change out lunge-walk with bear crawl, crab-walk and walk-crab, which YHC apparently got backwards…

    With 25 minutes to go, it was time for BATTLE FRISBURPEE.
    Even though YHC posted the rules on at least three different sites/channels/threads, a reminder of the rules (and a few added clarifications), was still requested by PAX in attendance.

    The revised complete rules are produced at the end of this Backblast.

    With that out of the way YHC will finish the tale…
    Team 1 (shirts): Bogie, Boo-Boo, MacGyver, and Fast Tax
    Team 2 (skins): Scantron, War Eagle, Bolt, and Fast Tax
    Since we had an odd number, YHC switched teams halfway through.

    The battle was close and hard fought with a score of 0-0 at the half. With the transition of Fast Tax to Team 2, the game took a decidedly more one-sided and aggressive (War Eagle) turn. Boo-Boo perfected the slow burpee on top of the Frisbee, while War Eagle demonstrated what full contact Battle Frisburpee could look like. YHC accidentally exhibited where not to throw the ball at an opposing player after which Bogey revealed the depths of his tenor – sorry Bogie. Team 2 pulled ahead and closed out the game 2-0.

    With game over we headed to COT for name-o-rama, announcements, intentions, and prayer.
    Followed by Coffeteria at PJs.
    Thanks for the fellowship! SYITG

    Battle Frisburpee – The Concept:
    A blend of ultimate Frisbee, soccer, and dodgeball, with an emphasis on individual burpee punishment, played running the width of a football field (sideline to sideline) as the length and the 5 and 20 yard lines as the left and right boundaries. Each side’s goal begins at the sideline and has a depth of 5 yards in from the corresponding end. This equates to a field 160 yds from end to end, excluding a 5 yd end zone on each side, and a width of 15 yards (or more if more than 10 players). The Goalie Box extends from the back of the end zone to the sideline plus 5 yards in, or 10 yards deep in total.

    Battle Frisburpee – The Rules:
    To score, a PAX must catch the Frisbee in the opposing team’s end zone (duh).
    When a team scores, the entire opposing team must do 3 burpees.
    If the Frisbee is dropped, i.e. thrown but not caught, the last person it touches (usually the one throwing it or the one who muffed the catch) must immediately drop and do 3 burpees. The Frisbee is still “live” and is treated as a fumble, any nearby PAX from either team can pick it up and resume play.

    If the Frisbee goes out of bounds, the last person it touches (usually the one throwing it or whoever it hits on the way out) must immediately drop and do 3 burpees. The Frisbee is “dead” and is treated like a soccer ball that went out of bounds, i.e. the opposing team now stands at the spot it went out and immediately resumes play (without waiting for burpees to be completed).

    If either of the player’s feet or any part of the Frisbee itself crosses the boundary, it is deemed out of bounds (clarification provided for Frac’s sake).

    Each team must appoint a “Baller” to act as a goalie of sorts. The Baller must stay in the Goalie Box if they are holding the ball and can throw the dodgeball at any approaching opposing team member, whether that person is holding a Frisbee or not. A player hit with the ball, must immediately drop the Frisbee, if carrying one, and do 3 burpees. The Frisbee is still “live” and can be picked up immediately by anyone else.

    The player is only “hit” if the ball doesn’t touch the ground first.

    The Baller is the only one who can throw the ball at an opposing player and the Baller must throw only from the Goalie Box.

    The Baller can leave the Goalie Box to retrieve the ball or teammates can retrieve for him. The opposing team cannot interfere with the retrieval of the ball.
    At any time, the Baller can elect to act as a player and run down the field but he must leave the ball in the Goalie Box, thus leaving the Goalie Box unguarded.

    If the Baller accidentally throws the ball at an opposing player’s family jewels, the hit player gets a free pass on burpees. (For Bogie)

    A player carrying the Frisbee can throw the Frisbee at an opposing player (that is guarding too closely) resulting in that player having to immediately drop and do 3 burpees.

  • Baywatch and his annoying bearcrawls…ugh – from Baywatch

    13 PAX joined yours truly on a fine, balmy December morn to get after it at the mother of all AOs…Mothership. It was a chattery bunch at first but that chatter soon turned to huffing and puffing. A disclaimer was given and we moseyed to the peristyle for the warmup:

    1. Arm circles F/B 15 IC
    2. SSH 30 IC
    3. Monkey Merkins 15 IC
    4. Imperial Walkers 20 IC
    5. Hillbillies 20 IC
    6. Peter Parkers 15 IC
    7. Parker Peters 15 IC

    Next came the fun. It’s not a true Baywatch Q without some bear crawls. So, we proceeded to the corner of the great lawn to begin. The thang:

    1st corner: Dying Cockroaches 25 IC
    Run to next corner
    2nd corner: 25 leg raises IC
    Bear crawl to next corner
    3rd corner: 25 flutter kicks IC
    Run to next corner
    4th corner: 25 LBCs IC
    Bear crawl back to start…oh what fun!

    Next we headed over to the parking lot for some modified suicides. The 4 suicide markers were the handicap crosswalks (about 80-90 yards to the last crosswalk marker). We started at the baseline and crab walked to the first marker and returned. Do 5 burpees. Lungewalk to the second marker and back. Do 5 burpees. Hi knee skips to the third marker and back. Do 5 burpees. Finally, run to the end and back. Do 5 burpees.

    Now that the group was less chatty, we did an Indian run over to the fountain in front of the art museum for some Aiken legs. No rest in between– 20 Squats, 20 Box Jumps, 20 Lunges (10 each leg), 20 Split Jacks (10 each leg forward). With that completed, we did an Indian run back to the peristyle to close it out with some ab work. We circled up and did 20 reps IC of penguins, slow wife pleasers, LBTs, and a 6-inches variation exercise by Fracsac that was quite unpleasant. With the clock striking 7:15, we headed back to the flag to close it out with a COT.

  • Better Late than Jump Squats – from Goose

    YHC rolled up hot, about three minutes late, just before Enron could take over and lead the group in 45 minutes of straight jump squats. (He’s fired up to get everyone feeling his pain after posting solo on Saturday and completing 150 jump squats after a three mile run. I can only imagine what the last 30 or so looked like and what the ED White cross country team thought.) PAX consisted of Paradox, Enron, Cardinal, and YHC.

    Warmup: SSH, Windmills, Arm Circles, Imperial Walkers, andSelf Love (a.k.a. Michael Phelps)

    Thang:

    Started with a run around the front loop (with the really big houses) completing one burpee at the first lamppost and adding one at each consecutive lamppost (got up to 13 for a total of 91 total burpees and plenty of concrete dust in my bellybutton).

    Moved on to two Ring(s) of Fire(s):
    -First Ring–PAX held plank in a circle while each took turns doing 10 reps of Merkins, then Plank Jacks, then Reverse Plank Mountain Climbers, then Mountain Climbers.
    -Second Ring–PAX held Al Gore position in a circle while each took turns doing 10 reps of Jump Squats, then Apollo Ono’s (1 is 1), Twinkle Toes (heel raises in Al Gore position), and Lunges (1 is 1).

    Then, PAX partnered up for some partner action:
    1.) Partner 1 held a 6 inch hold while Partner 2 cariaocaed across the field and back (about 40 yards and back), switched, and then repeated with a backwards run there (a.k.a. “nur”) and sprint back.
    2.) Then, Partner 1 held a Mission Impossible Plank while Partner 2 cariocaed and then nur/sprinted the field.

    Had about five minutes left for Mary, and after some comments about gratitude for how much easier core workouts are, we proceeded to complete the following, all IC (“in cadence”) 4-count: 20 Heels to Heaven, 40 Flutter Kicks, and 30 Static Wife Pleasers.

    COT, gratitude for answered prayers, and Enron prayed us out. Extremely grateful to be on the journey with you men!

  • Afternoon Delight – 12-8-2021 – from Almonaster

    Christmas in the air!

    PAX:

    – Big Willy
    – Coast Rat
    – Almonaster

    Warmup:

    SSH – 20 IC
    Arm Circles -10 IC
    Reverse Arm Circles – 10 IC
    Imperial Walkers – 10 IC
    Balance on 1 foot for 10 seconds – Each Foot
    The Morpheus – 10 IC
    Grass Grabbers – 10 IC
    Windmills – 10 IC
    Mountain Climbers – 10 IC

    The Thang:

    Tonight was the night to Mosey around the Track and sing Christmas Jingles from workout station to the next. Perfect weather and clear night!

    Incline Push/Pull Station.
    3 Sets

    Stop at the Bridge.

    Pull through Lunges Right Foot – 10 IC
    Pull Through Lunges Left Foot – 10 IC
    Squats – 10 IC

    Box Jump Station.

    Box Jumps – 10 OYO
    Dips – 10 OYO
    Pullup bar, knee pullups – 10 OYO

    Stop by the Golf Cart Path.

    Merkins – 10 IC
    Bird Dogs – 10 IC
    Bird Dogs Opposite – 10 IC

    Stop by final Curve
    Mary

    LBTC’s – 20, IC
    Flutter Kicks – 20, IC
    Douille’s (Russian Twists) – 20 IC

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the opportunity to Lead

  • The Wood – from Rev Sox

    After YHC’s run on Tuesday, he was exhausted. He comforted himself with the knowledge that tomorrow was Wednesday, and he could take the morning off, sleep in a few minutes, and do some reading.

    At 12:06pm on Tuesday, YHC received a text
    Hawg: Reminder that you have the Q at El Diablo tomorrow.
    YHC Response: Oh I forgot.
    Hawg: You are good? You can do it?
    YHC Response: None sent

    YHC awoke at 4:50am this morning with zero desire to run around Pontiff park and lift rocks. YHC wanted to sleep. YHC wanted to sleep and read. Thanks to Hawg and his stupid texts, he got out of bed, dressed for F3, walked out into the rain, and drove to Pontiff Park.
    YHC prayed a simple prayer on his drive to Pontiff. “Please Lord keep everyone home, so YHC doesn’t need to Q this morning. Encourage my brothers to rest or at least go to other AOs today.” In the Lord’s goodness, He did not give YHC the answer he sought. 7 Pax join YHC this morning.

    Following the most encouraging disclaimer in F3 NOLA history, “I don’t want to be here. I am not looking forward to this, and I made no plans for this workout. This is obviously not a professional workout. Don’t hurt yourself.” The Pax was off to mosey to the rock pile.

    The Warm-Up
    SSH – 27
    Imperial Walkers – 20
    Shoulder taps – 20
    Annies – 20
    Hillbillies – 20

    At this point Mahatma mentioned that he brought the wood, so YHC made an audible and decided to do something from different from his initial workout plans of nothing. Pax! Mosey to Mahatma’s truck.
    Sadly there were only six wood pieces in the back of Mahatma’s truck, so with eight Pax in total, YHC went the Dora route to make use of the wood.

    Dora on the Football Field
    Pair off for 100 rows, 200 curls, 300 chest press all with the wood. The partner runs forward to mid-field and backwards on the return trip to his partner while the partner knocks out the exercises.

    Route 66 but Not Really
    Drop the wood off at the flag, mosey to the rock pile, grab a rock, and go to the field lined with trees.
    10 trees are our markers. One shoulder press with rock at tree one. Two shoulder presses at tree two… Between the trees do one genuflect after the shoulder presses and then lunge walk to the next tree. Final set with 10 shoulder presses, so not a true Route 66.
    Return your rocks

    Mary
    Flutter kicks – 20
    Wife pleasers – 20
    Hello Dolly – 15
    Penguins – 15
    Mosey Back to the Flag

    The Closing
    Count-Off, Announcements, Intentions, Prayer in a Sweaty Ball of Man
    Thank you men for allowing YHC the privilege to lead. He didn’t want to be there, but as always, the men of F3 make YHC a better man, and he can only hope to do the same for all of you.
    And Rudy said my book is the 2nd best book he has ever read after the Bible.
    – Rev Sox

  • Remembering Pearl Harbor on this 80th anniversary of December 18, 1941 – from Hokie

    On this day we welcomed Triple Shift, War Eagle, Short Bus, T-Square, McGyver and Netflix to remember and honor Pearl Harbor … on December 7, 1941, the residents of Honolulu, Hawaii, awoke to the sound gun fire. At 8 a.m. that morning, Japanese planes flew over Pearl Harbor – the U.S. Naval base located just outside the Honolulu – and dropped bombs on the harbor and the surrounding airfields. More than 1,500 crewmen died and two battleships sank to the bottom of the harbor. USS Arizona (BB-39) and USS Oklahoma (BB-37)

    The Warm Up on this 80th anniversary… 80 reps
    20 Imperial Walkers
    20 Side Straddle Hops
    10 Slow Vagodas
    15 Forward Arm Circles
    15 Backwards Arm Circles

    The Thang

    B.O.M.B.S. – 12 reps at 7 Stations with 19.41 yards (12.07.1941) of Mode of Transportation between the 7 stations

    7 Stations with 12 reps at each station as we moseyed down the mall. At end, do shoulder TAPS waiting on the six

    President Franklin D Roosevelt said, “December 7, 1941 — a date which will live in infamy — the United States of America was suddenly and deliberately attacked by naval and air forces of the Empire of Japan.”

    B – Bicep Curls | 19.41 yards of Rifle carries with coupons between each station
    The attack killed 2,403 service members and wounded 1,178 more, and sank or destroyed six U.S. ships,. They also destroyed 169 U.S. Navy and Army Air Corps planes. The Japanese losses included 29 aircraft, in addition to five midget submarines, and 129 attackers were killed and one taken prisoner

    O – Overhead Press | 19.41 yards of Lunges with coupon between each station
    USS California
    A number of other boats were sunk in the attack, but later recovered and repaired.
    M – Merkins ~ Staggered | 19.41 yards with mosey carry coupon any way you want
    USS West Virginia
    USS West Virginia (BB-48) was sunk by six torpedoes and two bombs during the attack on Pearl Harbor, but in May 1942, was salvaged from the seabed by draining the water from the hull.
    B – Burpees | 19.41 yards with mosey carrying coupon on shoulders like a ruck carry
    USS Cassin and USS Downes
    USS Cassin (DD-372) and USS Downes (DD-375) were Mahan-class destroyers. The two destroyers were in dry-dock at Pearl Harbor during the attack, when an incendiary bomb ignited fuel tanks on Downes. Cassin slipped from her keel blocks and rested against Downes which were both destroyed by uncontrollable fires. Both ships were considered lost, but their machinery and equipment were salvaged and sent to Mare Island Navy Yard where entirely new ships were built around the salvaged material and given the wrecked ships’ names and hull numbers.
    S – Squats | due to time… we stayed and did 80 squats on the 80th anniversary

    USS Oglala
    USS Oglala (ID-1255/CM-4/ARG-1) was a minelayer and was the flagship of the Pacific Fleet Mine Force. Japanese torpedo planes of the first attack surge hit the cruiser with a single torpedo, and Oglala rapidly took on water and sank. She was later salvaged in 1942 and continued service until 1965 (after being redesignated as an internal combustion engine repair ship ARG-1).

    COT
    Discussion on December 18th and whether event was purely social or workout included
    1st mention of crazy Ivan… date to be confirmed (speculated as January 15th)

    Thank you for opportunity to pay respect to all those who have served and do serve.

  • SwoleFest has Backblasts too – from Thumb War

    Mosey over the bridge to the Labyrinth for Warmup:

    SSH
    Hillbillies
    Grass grabbers
    Peter Parkers
    Parker peters
    Mountain climbers
    Arm Circles F & B
    Self love

    *All In Cadence

    THANG – DORA:

    *Partner up with 2 blocks. Pax 1 carries the block for a trip up and leaves at the top for Pax 2 to pick up return the block back to the start when it’s his turn.

    Exercises
    50 block burpees
    100 Block Merkins
    200 LBC’s no block
    300 Squats with block
    200 Freddie mercuries no block (2 is 1)
    100 block swings
    50 thrusters

    Saban’s team finished up first and he started some Mary as the pax finished up.

    YHC’s team finished up as Six at 6:13 with just enough time finish this week’s edition of Swole Fest with guns work and Colt 45’s. (Visit Exicon for description).

    COT with spoken prayer intentions for Gabby’s family still grieving the loss of his Father in Law and for the Pearl Harbor anniversary and former, current and future veterans. Announcements:
    -City Park Clean up this Saturday after The Ship
    -F3 Christmas celebration next Saturday. Bring the M’s and 2.0’s

    *YHC had a playlist to push us through and Amnesty approved!!