F3 New Orleans

Category: New Orleans

  • Recovery at The Renaissance – from Fracsac

    The Renaissance welcomed a visit from none other than Pauly D, our HIM that relocated to the barren wasteland of California. YHC needed a little recovery work from the recent GoRuck Tough completed less than 24 hours earlier. As YHC pulled up to the AO, he found Pauly D trembling from the 42 degrees temps and decided to put the recovery on the back burner, as this pax needed to warm up. Triple Shift showed up, and it was time to get started.

    After giving a brief disclaimer, Head to the steps of NOMA.

    Face the bacon for the warmup. Attend the Renaissance and you’ll understand….

    We did warmup stuff, then added in some chinook squats just for fun.

    The Thang

    Tabata!

    8 rounds of 30 seconds work and 15 seconds rest.

    Round 1 – Burpees (now Pauly D is warm)
    Run a lap around NOMA
    Round 2 – Plank Jacks – stay in plank during rest!
    Run a lap
    Round 3 – Step ups at the fountain
    Run a lap
    Round 4 – Big Boi Sit-ups
    Run to the back of NOMA for Sunday Mornings x 5
    Back to the VSF for a 1 minute plank

    COT

    Coffeteria followed with 💯 attendance plus a couple!

    SYITG

  • All Day Baby! – from Rudy

    5 PAX in the gloom for an early start to Friday am. Weather is delightful – just on the edge of crisp, dry air. Gonna be a good Friday, and a great weekend. Lets get started!

    Off to the railroad tracks first. YHC was introduced to the tracks recently, and promised to make it a regular part of workouts – because it emphasizes just how poor YHC’s balance is. Lets walk down the rails a bit. Again, YHC struggled mightily. After a few minutes, stop and catch up to Scantron and Mahatma, who appeared not to have much trouble with this. YHC says “10 Squats OYO” on the rails. After a few minutes, YHC calls it off after finally managing his first good form squat on the rail. Much much much work to do. Walk back to where we started on the rails again.

    Circle up for quick warmup, then grab a rock. We aren’t going anywhere, so go as big as you want. Mahatma showed us all up by going BIG. I mean – BIG. YHC grabbed one more rock in the middle.

    The THANG:

    1 PAX holds the extra rock up. All the way up. The rule: if the rock comes below eye level, its burpee time. What are we doing? 10 exercises, repeated 3 times. Each exercise is 45 seconds, 15 second rest. So we’ll be going for 30 mins. Shoulder press, Curls, Rows, Merkins for the arms. Squats and Lunges for the legs. Cockroaches, Flutters and BB Situps for our 6 packs. And some Mountain Climbers just for fun.

    Mahatma has the rock first while we Shoulder Press. And he screams out in glee: “All Day Baby!” That becomes the buzzword for the next 30 minutes. Whenever YHC is running out of steam with holding up the rock – someone yells “ALL DAY BABY!”. That’s the motivation that F3 provides. That extra encouragement to go a bit further than you thought you could.

    ALL DAY BABY!

    And yes, I think Scantron, Bogey and Mahatma COULD go all day with that rock. Boo Boo and Rudy were much more thankful and appreciative of the breaks.

    The gang made it through the 30 minutes. YHC grabs the rock for one last time and engages in a stare down: the other 4 hold Al Gore while YHC holds the rock. Surprisingly, Scantron taps out first. That earns those PAX 5 burpees. Return the rocks and lets head back.

    COT: Thanksgiving for all the blessings all of us have received. Lord, give us your grace to help me use your gifts, and forgive me as I fail each and every day. Groups like F3 give me the strength and encouragement to always start again after failures, and try to push further than I thought I could – physically, morally, intellectually, spiritually. Thank you all!

  • Look Mom! I’m 4! – from Rev Sox

    Everyone is born once. Many have been born twice. A select few have been born thrice. Today YHC celebrates the 4th anniversary of my third birth.
    On January 27, 1983 on a cold, wintry morning in Binghamton, NY, Shawn Willson was born to David and Becky Willson at Wilson General Hospital.
    At some point in the late 80s, YHC has no clue to the precise date, he had his second and most important birth. YHC believed and trusted in Jesus to save him and give him His life. At that moment, YHC was born again through the power and saving work of Jesus to now live with eternal life.
    On Veterans Day weekend in 2017, Hawgcycle and Channel Mullet heaped unending piles of guilt on YHC’s two scrawny shoulders and convinced YHC to join them for his first F3 workout. The following morning through sweat, tears, and much complaint, YHC was born a third time as Rev Sox. Hater of Red Sox and hater of step ups. The Pax celebrates that day, today.
    Circle Up for the Warm Up
    No mosey to the Rock Pile or some dark corner of Pontiff Park, the Pax starts this one hot with the warm-up right at the flag.
    SSH – 20
    Hillbillies (in honor of the hillbilly standing next to YHC who introduced him to this stupid group) – 20
    Smurfjacks – 20
    Low Slow Squat – 12
    Bat wings (don’t put your arms down until we’re done) – 10 forward arm circles, 10 reverse, 10 seal claps, 10 overhead claps, 10 Moroccan night clubs
    The Thang
    Mosey to the first pavilion, it’s occupied, mosey to the second pavilion to commence the memory of YHC’s first F3 – this means step ups
    Dips – 15
    Right leg step ups – 15
    Dips – 15
    Left leg step ups – 15
    Mosey to the bleachers
    Tooth fairy
    Seven merkins on the first bench of the bleachers, six on the second bench, and so on until you hit one at the top
    Alternating step ups – 20
    Mosey to the playground
    Alternating step ups – 20
    Mosey to the Rock Pile and Grab a Rock
    In Cadence, 6 curls and 1 shoulder press, 5 curls and 1 shoulder press, 4 and 1, 3 and 1, 2 and 1, 1 and 1
    Now with 6 shoulder press and 1 triceps extension
    Now with 6 chest press and 1 big boy sit up
    Now with 6 squats and 1 curl
    Return your rock and Mosey to the football field. At this point, Mop began to trash talk that he was feeling perfect and maybe the Q needed to step things up and make it more difficult. That kid is such a punk. Who lets a 9-year-old come to F3 anyway?
    Circle Up for Some Climate Change
    In honor of COP26, F3 NOLA did our part this morning by hugging our imaginary trees and putting our faces in the grass in remorse over all the noxious gases that have been released into the atmosphere during F3 workouts. The Pax held Al Gore while the first Pax went down and did 6 merkins, the second began his after 3 were completed. Two rounds around the circle.
    The Celebrating Fun
    It’s not a Rev birthday without Ultimate Frisbee and some guys running around without a shirt on in the cold so Boo Boo and War Eagle can complain about it on end for the next couple of years.
    The Pax split up in two teams – shirts and skins. The shirts won because they are a bunch of jerks who don’t let the Q win on his birthday celebration. Thankfully, since there were no Lakeview players present, cheating was at a minimum with everyone hitting the ground for their merkins after every turnover. Final score: shirts 5, skins 4.
    The End
    Short mosey back to the flag as the Pax counts off, name-o-rama, announcements, and prayer. Thank you all from the depths of my heart for what you have each meant to me over the past 4 years. Your presence is everything. Working out alone is the worst. May F3 endure from now until the end of Christ’s rule on earth. I hope to do F3 into eternity.

  • F3 Oktoberfest 2021 – from Da Parish

    YHC would be attending Deutchas Haus Oktoberfest this weekend. Why not go visit a little early.

    W/U
    – SSH
    – IW
    – HB
    – AC
    – MC
    – JL

    The Deutchas Haus was founded in 1928. Let’s 2-8 stomp over the that Haus. 2 minutes of running and 8 burpees.

    Two rounds Haus Tabatas
    – Rows
    – Derkins
    – Rocky Balboas
    – Irkins
    – Squats

    Mosey over the Mountain to the coupons. No holiday is complete without the Feat of Strength. Oktoberfest honors those who can hold their stein out the longest amount of time. A full stein weighs about 5 lbs. We would be using our coupons with 2 hands. Congrats to Scooter who is our stein holding champion.

    Mosey back to the flag for prayers of thanks and request of health.
    Thank you for the opportunity to lead.
    Da Parish

  • HIMs Go Back to School – from Fracsac

    4 Pax made a choice to take the DRP on their journey to get right and posted to The OG on the Best Bank! War Eagle, Hokie, Shortbus and YHC were ready! With a shovel flag planted, disclaimer was given, then:

    Warmup :

    Typical stuff, including a little dancing with MNC!!

    Hit the parking lot wall for:

    Jackass Burpee Webbs

    It’s like a Jack Webb, but with 1 burpee, 2 donkey kicks, 2 burpees, 4 donkey kicks and so on.

    You may think it’s the burpees that get you, and you’d be wrong!

    Back to the main area for some schooling, Billy Madison style.
    Run a lap, do 12 Merkins – that’s 1st grade
    Run a lap, do 12 Merkins and 12 LBCs – that’s 2nd grade.
    Keep the stack going with more horrible exercises. We made it to our Junior year, and then ended with our 12 burpees required to get our diploma. We’re HIMs!!!!

    COT

    Great stuff!

    SYITG

  • BETTER LATE THAN NEVER! – from Fast Tax

    Okay…so it’s been a few days since YHC Q’ed Rock City but a late backblast is better than no backblast.
    Twas the morning after All Hallows Eve as six brave souls ventured forth to work off their treats from the night before.

    After disclaimer, we headed near the rock pile for warmups.
    Warmups consisted of:
    o Grass Grabbers IC 10
    o Abe Vigodas X 12 IC
    o Happy Jacks X 4 Sets IC
    o Forward and Reverse Arm Circles
    o Swan Dives

    Sufficiently warmed, we headed to the rock pile, grabbed large rocks (most of us) and headed to the field.

    The first event was Fee-Fi-Fo-Fum – of course. We lined up and, trying not to hit each other and incur 20 burpees, we threw our rocks as far as we could, broad jumped then lunged the remaining distance to the rock. Rinse and repeat until we hit the fence.

    Next, we traversed to the track for a lap or two of Catch Me If You Can. Dragon walk was the third exercise beginning at the 50yd line and ending at the goalpost.

    Having dispensed with the preliminaries, it was time to head to the darkened tennis courts for the main event.

    Blind Man’s Dodgeball:
    The original setup, which I must admit was mostly taken from Rev Sox’s Q, went something like this:
    Two Pax were on opposite sides of a half-court with rest in between. When a Pax got hit, he would step off and do the exercise following the one the previous PAX did from the following list: 8 Pull-ups, 8 Burpees, 8 Bodybuilders, 8 BBS. Then he would return and take over as a ball thrower.

    Admittedly, the rules evolved somewhat as YHC learned that one half court was waaayyyy too small, but using half of two courts with throwers on each end was too boring due to it still being relatively dark and hard to see. The best configuration was keeping the throwers restricted to the green area of the court while rest of Pax had to stay on the red areas (partial credit to Rudy).

    At 6:15 it was back to the rock pile and a quick mosey to the flag for COT.
    Coffeteria at PJs followed.
    Thanks for the fellowship!
    SYITG

  • Let’s Travel! – from War Eagle

    It has been standard practice for YHC to take the PAX to new places when Qing on the Wank. Old Gretna is packed full of the best opportunities: levees, steps, parking garages, rock piles, parking lots, walls, prisons, and more!

    Today’s opportunity had us travel down Huey P Long Ave…

    WARM-UP

    Slow Mosey with high-knees, butt kicks, karaoke
    Abe Vigoda X 10
    Grassgrabbers X 10
    Peter Parker X 15
    Shoulder Taps X 15
    Overhead Claps X15
    Seal Claps X 15
    Mini Motivator starting with 7

    THE THANG

    We traveled down to the Huey P Long Mall (apparently there are beautiful lights here around Christmas)

    Utilizing the light polls, the Pax lined up for Route 66:

    1 Merkin, 1 Squat, 1 Big Boi
    2 Merkins, 2 Squats, 2 Big Bois
    Continued to 11.

    Now for the return:

    1 – 12-Count Body Builder (Burpee with merkin, plank jack, and shoulder tap)
    2 – 12-Count Body Builders
    Continued to 11

    Mosey back toward the flag

    But wait! Take a seat on the wall with air presses

    Mosey Back to the Flag

    But wait! Take a seat on the Jefferson Arch with air presses

    Back to the flag… for 10 burpees

    COT

    Prayers for contractor injured at Ridge Rat’s house.
    Silent intentions
    Prayers of Gratitude (YHC submitted his PhD proposal and M’s pregnancy is progressing great)