F3 New Orleans

Category: New Orleans

  • Sweaty Bells: Equatorial Edition – from Bolt

    24 days had passed since my trek to the Equator disrupted consistent F3 workouts and the Fartsack follies began, so for my third workout I granted Kong’s request to Q. Arriving at a timely 6:29:43, Satchmo and I moseyed to the PAX eager for a timely start, as I called out the disclaimer. Joining the circle and fumbling with the promised audio we began with suuuper-slow Abe Vigodas followed by bat wings, SSH, and shoulder taps.

    From our home base at the statue we carried our bells to the equatorial region formerly known as little oak alley.

    PAX were stoked to do 11s between the hemispheres starting with goblet squats at the Southern Hemisphere light poles and merkins at the Northern Hemisphere light poles. Moving south to north was accomplished like a sea lion (bear crawl) and moving north to south as a Galapagos crab (walk) for some extra misery as the music played, both taunting us and inspiring us; I did promise “minimal=zero” running.

    YHC was pleased to see everyone living out Darwin’s theory: adapting to overcome.

    Mosey back to our local naturalist, JJ Audubon’s statue to circle up and finish with Mary as diverse as Galapagos flora and fauna: each PAX pick their favorite core exercise and AMRAP for 2:15, nonstop. COT; thanks for letting me lead and breaking the fartsack follies.

  • Its all Fun and Games until… – from Rudy

    Its all Fun and Games until… it stays fun and games?

    Today marks the 3rd annual Yippee Bag appearance at Mothership. Specially designed to bring a new round of fun and games, just for War Eagle – who, alas, chose to tend to his flock instead. Priorities, good sir!

    But 8 PAX (great to see 2 2.0s with us – E Major and Copy/Paste!) gathered around the flag in the steamy gloom for a disclaimer, and brief description of the Yippee Bag. Catfish needed no explanation, diving right in for a quick “10 Burpees for the Q” card. Fortunately, he graciously split this opening salvo with the Q.

    Then we were offto the shade of some big oaks over by the fountain area, where we started with a quick warmup – while waiting for RevIt to drag himself out of his car and arrive. Windmills, SSH, IW, etc..

    Then: go into the thorny morass where Vagabond has carefully hidden the world’s most dense rocks. They may look like styrofoam, but they are definitely *NOT*. Grab one and bring it back to the tree. BUT WAIT. “20 Merkins for the Q”. So YHC knocks out 20, while everyone else loiters and watches.

    OK, now with the rocks: 10 Overhead at the first oak, 10 Curls at the second oak, 10 Rows at the last oak. Mosey back to the beginning, repeat with 9. then 8. etc. OYO. Go. Worked up quite a sweat with several trips to the Yippee Bag (Dips, a Bear Crawl route, more Merkins and Burpees for the PAX). Mall Cop dove in and pulled out the “You v Q SPrint card”. And YHC kept up his 3 year losing streak with that card. Nice Run MC!

    Kept this up until Catfish had finished, and the rest of us called it off then. We’ve got more things to do. Return the rocks, then lets head to the Great Lawn.

    But not before Triple pulls (again) a “10 Burpees for the Q” card. He showed less grace than Catfish, as he did NOT offer to split the card.

    In the parking lot (couldn’t use the Great Lawn this am…), we lined up for 11s. Derkins on the curb, and Squat Jumps on the far cross walk. Go.

    The Yippee Bag then produced its first “Game Time”! I’ll call this one “Cups”. 3 Teams of 3. Red and White cups placed in the middle of the parking lot. 2 teams take their spot, one at each end of the parking lot. The timer is Team #3 running a lap around the lot. The Game: Get more of your opponents cups back to your side. Basically – just keep sprinting back and forth taking and stealing cups. Only rule is you can only carry one cup at a time. That rule seemed to be broken repeatedly. E Major took advantage of loop holes in the rules to block and smack cups from the Qs hands. Well Played. Repeat 3 times, so everyone got a chance to run as a timer.

    Back to 11s.

    “Game Time” drawn again (YHC had stuffed more Game Time cards into the Yippee Bag for the 2nd half of the workout).

    Crab Walk Red Light/Green Light. YHC was the game master. calling out Red Light/Green Light while the PAX crab walked across the lot. Despite his best efforts, YHC could not catch Belloq moving, as Belloq flew across the lot for the victory. Professor Smiley seemed to just enjoy holding his crab walk position at the starting line.

    Back to 11s. A quick “You vs Pax 8 8CBB” pitted Catfish against Belloq.
    Back to 11s. “BB Sit Ups til the Q can’t” drawn. Go. Q got to 35. Gotta get better at this.

    GAME TIME. Duck Duck Goose. Lunch Walking “It” tagging Al Gore-ing PAX around the circle. YHC once again illustrated just how slow he was. But YHC tricked Copy / Paste to ensure he could get one victory lap!

    Then back to the flag for some last minute Mary.

    Then circle up for COT – several prayers for health, guidance and wisdom in coping with the ongoing challenges that Covid brings, both with respect to Health and with respect to proceeding with returns to normalcy for us and our children.

    Thanks for letting me lead!

  • Geaux Ruck Training 1.0 – from Fracsac

    5 High Impact Men gathered at the View for a Heavy beat down led by none other than YHC.

    BayWatch , Hokie, Mahatma and YHC donned our rucks and one 60 lb sandbag known affectionately as Sweetness, disclaimers were given, then up the levee we went.

    Warmup

    SSH IC x 31
    Grass Grabbers IC x 10
    Abe Vigodas IC x 10
    Arm circles IC x 15

    There was confusion as the warmup left my fellow Pax longing for more? No Bat Wings? No Burpees? YHC informed these HIM’s that something far better awaits across the levee.

    Once over the levee the excitement could barely be contained. A single yet heavy 10 foot railroad tie was just resting there, begging to be carried. YHC instructed two Pax to start carrying our special friend, with the rotation as follows:

    Railroad tie
    Railroad tie
    Rest (Carry only ruck sack)
    60 lb sandbag (Sweetness)
    Rinse and Repeat…….

    Once we made it to the staging area, we put our heavy friend away, which was where Tubbs found us.

    It was time for a little catch me if you can. One Pax takes off with Sweetness while other Pax complete an exercise, then catch the sandbag. Rinse and Repeat.

    Ring of Fire –
    Merkins x 10 (5 and 5)
    Catalina Wine Mixers x 5 (3 and 2)

    Mary –
    Crunchy Frogs
    American Hammer
    LBC
    Tin Snips

    On the way back to the flag, 20 Burpees OYO.

    NMM

    – YHC informed Pax to keep track of airplanes during the beat down. Only one passed, so we started our 10 Burpees. Then, as if on cue, a second airplane passed overhead allowing 20 burpees to be enjoyed by all.
    – It was great to meet up with Tubbs. We hadn’t seen him in awhile, and he didn’t hesitate to jump in and take the sandbag. He really seemed to enjoy the burpees. He’ll be back, I just know it.
    – Sure, it sucked to carry the railroad tie. Totally worth it! It will return, probably with friends.

    Thanks for joining me to try some new things. I love you guys!

    SYITG

  • Afternoon Delight! 8-18-2021 – from Almonaster

    Beating the Train!

    PAX:

    – Coastrat
    – Wipeout
    – Subprime
    – Tubesteak
    – Yardsale
    – Almonaster

    Mosey to the field with the Soccer goal.
    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:

    Mosey to the levee.

    11’s
    Squats – Starting with 10
    Merkins – Starting with 1

    Mosey to the Fly, Light Pole.

    50 – Wife Pleasers, Echo Count
    75 – LBC’s, Echo Count
    100 – Shoulder Taps 1 is 1, OYO

    Mosey to Volleyball Courts and back.

    50 – Wife Pleasers, Echo Count
    75 – LBC’s, Echo Count
    100 – Shoulder Taps 1 is 1, OYO – these were replaced with Beating the Train!

    Mosey to Moana’s Island.

    Mary
    Leg Lifts – 20 IC
    Freddie Mercury’s – 20 IC
    Russian Twists (Douilles) – 20 IC
    Burpees – 10 OYO

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the opportunity to Lead!

  • SLT 2.0 – Summary – from Reluctant Yankee

    This is a no frills backblast summary of our organizational meeting on Tuesday 8/18/21 7pm at the PJS on Magazine St. I am sure if Hawgcycle wrote this – it would be witty and clever but I am neither of those things. I assigned it to the Birdcage AO but this really belongs to ALL AOs.

    The rain tried to keep us away, but we would NOT be deterred. Even non-beatdowns happen rain or shine. During the meeting the PAX enjoyed bourbon produced by a PAX member and beer brewed by a PAX member. Seaman brought his own stuff.

    The PAX – assembled…Tool, Roots, Catfish, Triple Shift, Mahatma-Ice, Cowbell, Fast Tax, Kuch, Seaman, Vagabond, Sandbar, FracSac, Rudy, Rev Sox and Baywatch. We were missing Hawg and Gabby due to RONA, several PAX out of town, several PAX had other obligations.

    Tclaps to Aubry Miller – owner of PJS magazine for reserving the space for us!

    The outline of the meeting was…
    1. The History of SLT 1.0
    -Here I explained how I landed the sweet job of Nantan for the last 7 years-(not really 7 but since we became a region). How Hawgcycle became Weasel Shaker and how Tool, Roots, and Rudy(Comz) ended up becoming part of the SLT 1.0 although we never truly embraced this idea. Instead, we focused on the Starfish and all of us equally stepping up and in when and where needed-along with many other PAX of F3 NOLA over the years. Side Fx, Woz, Amnesty and some other PAX have been part of the “undefined” SLT in the past.

    2. Leadership Roles in F3 Nation (typically)
    Nantan – Q of the Region “the guy”
    Weasel Shaker – Support for Nantan but also the guy that keeps people from weaseling out of things. Q school guru. Finger on the pulse of our region guy.
    1st F Q -Fitness: Checks and makes sure we have site Qs, Q schools, checks to see if all Aos are viable,etc. **This is just the surface but you get the idea
    2nd F Q Fellowship– Mr Party Pants “the glue” CSAUPS, etc
    3rd F Q Faith – Dr Dynamite. This is Qsource, Bible Studies, Shield Locks, Outreach, Service opportunities, etc (This model isn’t compulsory- just what is typically done)
    And Comz.
    NOT part of SLT but part of the regional leadership are the Site/AO Qs.
    Each AO has a site Q – we will start to push for yearly leadership change at each AO.
    Site Q duties are:
    a.) Manage Q schedule for AO, headlocks Qs.
    b.) Welcomes Fngs – gets their information to COMZ
    c.) Sells AO, and the mission. Qs when Q fartsacks.
    d.) Harass Qs to write BBs. 1 year term.

    3. The plan for SLT 2.0 — We spent a chunk of time debating selection of the SLT members outside of Nantan and Weasel. Hawg’s wacky lottery idea and my more normal idea that comes from almost all of the other F3 regions concerning selection of SLT by Nantan and Weasel. The end result merged both ideas.
    -Term will start at the CONVERGENCE 10/16/2021
    -SLT 1.0 will not be permitted to serve on SLT 2.0
    -2 year terms (maybe first two appointees only serve one year so that we can change the rotation of leadership to every year we have 2 new leaders every year)
    –New Nantan and Weasel Shaker will be selected by SLT 1.0
    –New SLT breakdown will be 2 selections by the new Nantan/Weasel. 2 selections by self selected lottery. If you agree to be in the lottery – you agree to also be selected by new Nantan/Weasel for the two positions of their choice.
    –Rudy will be COMZ until we find a suitable replacement – that change can happen as soon as we find “the guy” otherwise our leadership is stuck with him
    –SLT 2.0 will need to have meetings (don’t commit to this if you don’t have time)
    –I will reach out to the PAX via the weekly email to volunteer to be in the lottery this weekend.

    4. The plan for future growth (for the SLT 2.0)
    a.) 501c – Tool and the $$, Gaby and Moana
    b.) Slack vs Groupme
    c.) Growth of AOs in the region (Northshore region plan, Thibodaux, West Bank,etc)
    d.) EH Outside our demo

    5. CSAUP calendar
    a.) IRON PAX – Sept – start getting Pax registered now
    b.) 10 yr anniversary in Wilmington, NC aka CAPE FEAR Oct 9/10
    c.) Roast to Coast – first weekend in NOV
    d.) Go Ruck Vets beatdown in NOV
    e.) Christmas Party – Almonaster has the Q

    I am looking forward to pushing forward with SLT 2.0. I can’t wait for some explosive growth in 2022. I hope that we can keep our own regional identity and stay true to the starfish and really insist that we are all the F3 NOLA leadership. Also – NO Otisbombs. If you have a great idea for F3 NOLA – you step up and you Q it!
    SYITG –
    Reluctant Yankee

  • A New Old Route – from Kuch

    YHC took the Stomp yesterday for an injured Snooze, who fell victim to the streets of New Orleans during a Rudy Q the week before. Some may blame the street; I choose to blame Rudy.

    YHC promised “something cool” in the LVCC groupme, and then was immediately forced to actually think of something cool. Cart, horse… as long as they all get there.

    The “something cool” ended up being running the old route down Marconi toward the Lake, but on the newly completed running path. The running path is great, and the faster guys should be able to make it all the way to Lakeshore Drive and back along its protected boundaries. This beats the hell out of running down Marconi in the dark, under the tree cover, with little shoulder and cars going 40.

    As the Site Q for the Stomp, YHC would make this the official new route, but I’m sure that would have the opposite effect, as a cascade of Q’s show up just to let me know that I am definitely not the boss of them (or anyone else for that matter). So for now, let’s just say it’s one of the available options.

    We went 20 out, 20 back, and a few minutes of stretching. We were joined by Pop Tart’s pup, who has since unofficially been named Pup Tart. Credit to Saban on that one.

    Pothole joined us as well, although he still needs to register on the site. T-claps to him regardless: he started 2 weeks ago and has hardly missed a workout. Pretty impressive.

    We gave thanks and remembered those who are struggling. As always, this group is one of the many things YHC is truly thankful to have found.

  • Rush and the Giant – from Fast Tax

    It was a pleasantly coolish morning as eight Pax manned-up to start the week appropriately at Rock City, eagerly anticipating what YHC had in store.
    After disclaimer, we headed to the rock pile.

    Warmups consisted of:
    o Abe Bagodas X 10 IC
    o Matt Biondis X 20 IC
    o Seal Jacks X25 IC
    o Mountain Man Poopers X10 IC
    o Swan Dives X 10 IC

    After med-heavy rock selections, we headed to the field.
    The first exercise was Fee-Fi-Fo-Fum, starting on the line with your rock.
    Each Pax performed the following sequence OYO: Squat, double arm shotput rock, broad jump toward rock, lunge the remaining distance, pick up and overhead press rock, and repeat the sequence for 40ish yards, then, turn around and repeat back to the starting point.

    Colt 45s (basically a broken down curl) were next, with rock IC: 15 reps go from the bottom of the movement up to the halfway point (with your arms at a 90 degree angle and hands at elbow level). 15 reps go from the halfway point up to the top of the bicep curl (hands up near shoulder level). 15 reps Start at the bottom of the movement and complete a full range of movement all the way up.

    Captain Thor followed, a 1:4 ratio of BBS to American Hammer, performed OYO, increasing by 1:4 each rep (i.e. ending with 10 BBS and 40 Amer Hammer).

    The Red Barchetta was the next event (should have been done to the musical accompaniment of Rush’s 1981 hit – Red Barchetta if YHC had remembered to bring his phone).
    Sequence OYO but plank after each sequence until last Pax completes:
    o 100 yard dash, 100 SSH, run back to goal line
    o 75 yard dash, 75 mountain climbers (2 is 1), run back to goal line
    o 50 yard dash, 50 BBS, run back to goal line
    o 25 yard dash, 25 merkins, run back to goal line
    o 10 yard dash, 10 Burpees, run back to goal line

    Then it was back to the rock pile.

    With a little time to spare, YHC thought a little absolution would be good for everybody…make that 15 Absolutions OYO followed by 5 burpees (for Fracsac) and a mosey back to the flag for COT.

    Thanks for the fellowship!
    SYITG

  • For Gabby – Kicking Covid 19 in the Teeth – from Hokie

    3 Pax enjoyed the pleasant morning temps, low humidity, gentle breeze and The View!

    Unfortunately we were missing our Q du Jour, Gabby, as he is down with Covid, so I decided to step up, step in and honor him by a Covid 19 beatdown.

    Warm ups
    SSH x 19
    Arm circles forward x 19
    Arm circles backwards x 19
    Low slow squats x 19

    The Thang
    Since this is the 4th surge, we will complete 4 rounds with 4 stops

    1. Start at the street
    19 slow shoulder presses with the coupon focusing on form to make Triple Shift proud

    2. Rifle carry up path to the top where we stopped for 19 cross over merkins, ensuring our chest made contact with the block.

    3. Rifle carry down the levee path to the lake front path and stop to admire The View with 19 curls. Once again focusing on form, straight back, no sway, block making contact with thighs and chest.

    4. Rifle carry back up levee path where on top we stopped for 19 chest presses. Slow again focusing on full extension at top and elbows making contact with the path at the bottom.

    Rifle carry back to the street to complete Round 1.

    Rinse & repeat as a group for 4 rounds since this is the 4th surge.

    Oh, this is the View, so, to make Frac proud, we did Burpees as planes went over head… 5, then 5, then 5,….then 4 for 19 😉

    We are stronger for having done this!

    COT – we lifted up Gabby and all those who are sick, including Covid and Cancer (Thoughts & prayers to T Square and his M!!!)

    We also gave gratitude for F3, our current leadership and those who will show up Tuesday night to investigate potentially stepping up as part of our Shared Leadership Team moving forward!