F3 New Orleans

Category: New Orleans

  • Q Source – Grover’s Graduation – from Akbar

    It was a rainy, gloomy morn with what looked like 5-6 PAX for the beatdown. But out of the
    gloom came more Pax to help celebrate Grovers graduation. After Pixie Stix woke up from his nap, the count was 16 HIM. Great to have Hawgcycle and Carpool join us as well.

    QIC was ready with the biggest Wiki ever, laminated for the rain, and reading glasses to boot. We went through the first half of the Q-Source, including Foundations, Q1, and Q2 – with beatdowns in between readings.

    YHC will summarize and post the full content at the very end of the backblast if you want to read through it.

    The Q Source is F3’s Leadership Philosophy and leadership manual, which supports the mission to invigorate male leadership in our communities.

    WARM UP x 15-16 SSH, Hillbillies, Imperial Walkers, Self-Love, Mountain Climbers

    FOUNDATIONAL PRINCIPLES:

    Disruption, disturbance of the status quo.
    Language, the Lexicon of Virtuous Leadership
    Group, a voluntary combination of two or more people.
    Leadership Development Process (LDP), great leaders develop new leaders
    Preparedness, get ready for the expected while being ready for the unexpected.

    Mosey to the Gazebo wall

    PDerkin IC x 12 (8 count Derkin with Peter Parkers) OYO 50 Dirkin, 50 Freak Nasties

    Q1: Get Right – the pursuit of proper alignment.
    DRP – Daily Red Pill. The daily commitment to accelerate Fitness, Fellowship, and Faith.
    King. The daily discipline of training the physical body.
    Queen. The daily discipline over what is put into the Body
    Jester. The temptation of the flesh that hinders acceleration

    Wall – X10 IC Tempo Stone Mountain & Shoulder taps in Derkin position
    Circle up. X20 IC -arm circles – front, back, overhead and reverse, cherry pickers, Moroccan night clubs, overhead press, Randy, 20 count lateral hold
    OYO X20 Stone Mountain & shoulder taps

    FELLOWSHIP – a man’s healthy relationship with the people in his Concentrica, or closest circle.
    M – The transformational relationship between a man and his wife.
    Shorties – the Sacrificial relationship between a man and his kids.
    Shield Lock – the horizontal relationship between men
    Whetstone – The vertical relationship between Men.
    Mammon – The sustaining relationship between a man and His work..

    Wall. OYO – 50 step ups, 25 each leg. IC x 10 Bulgarian Split Squats each leg.
    Line up at the wall. 10 x Twinkle Toes, lunge walk to the sidewalk, 10x Monkey Humpers, run back. Rinse and repeat x9, x8, x7 – and Q said that was enough.

    FAITH is a man’s right relationship with his Creator.
    Prayer – The daily discipline of talking with the creator to build faith.
    Study – Faith is a practice that requires study to accelerate.
    Meeting – Public manifestation of Faith

    CIRCLE UP OYO X10 Superman (regular, feet and arms up) ; Y Superman, W Superman, T Superman (arms straight out), Superman Row, Superman Merkin, Renegade Row

    Q2 LIVE RIGHT – THE DEDICATION TO PURPOSEFULNESS. To live right, a man must have an ultimate purpose in mind, which requires self-sacrifice & helps a man to stay right
    Impact – Forcible contact to strong effect.
    Influence – igniting a strong desire for movement.
    Missionality – Service in the High Impact Zone.
    Positive Habit Transfer – ingraining advantageous tendencies in others.
    Accountability – submission to a standard through enforcement and consequence.
    Correction – zealously advocating for shared virtue.
    Targeting – initiating Missionality in others.

    Mosey Back to the Flag.

    Mary- IC x 15ish. Heels to Heaven, Hands to Heels (Penguins), Leg Raises, Crunchy Frogs, American Hammers, LBC’s, Hello Dolly

    Grover was then presented with a Q Source inspired shovel flag, which was his grandfather’s shovel, and contained the 4 Quadrants of Preparedness. Get Right, Live Right, Lead Right, and Live Right. ISI on the back right of the shovel and a F3 and Super Grover sticker on the front. A copy of the Q Source was given to him also on the way to Coffeeteria. Great fellowship and conversation as usual at the Book and the Bean with surprise arrivals of Amnesia and Slots.

    Many thanks to Zoolander who had the shovel flag idea; for Shooter helping me put it together; and for the M who painted the flag.

    Count, Name and Shooter prayed us out.

    Thanks for letting me lead!
    Til next gloom, Akbar

    —————————————————————————————————-
    FULL CONTENT

    FOUNDATIONAL PRINCIPLES
    Disruption: Disturbance of the Status Quo. A leader is a person who can influence people to do things that they would not have done otherwise. Leaders influence movement to advantage which causes disruption

    Language: The Lexicon of Virtuous Leadership. Leadership is evolutionary, not revolutionary. Effective groups have a unique language

    Group: A voluntary combination of two or more people. Man is by nature a Group-forming animal. 3 group types that must be led to advantage are Community, Organization, and Team. Dynamic teams are the heart of healthy communities and effective organizations

    In the Leadership Development Process (LDP), great leaders develop new leaders. There are 4 steps: schooling, apprenticeship, opportunity, and failure

    Preparedness: Get ready for the expected while being ready for the unexpected. The process of preparedness is deliberate and sequential. 4 quadrants: Get right, live right, lead right, and leave right

    Q1: GET RIGHT is the Pursuit of Proper Alignment. There are 3 components – Fitness, Fellowship, and Faith. FITNESS is a man’s right relationship with himself through physical fitness. Fitness is inward seeking. A man must get right before he can do anything else. To be able to help others, a man must first help himself.

    DRP – Daily Red Pill – the daily commitment to accelerate Fitness, Fellowship, and Faith. A man needs help to get right – to turn from amateur to pro.
    To do that, we must master 3 things

    King – Daily discipline of training the physical body. Fitness begins with the body and is maintained for reasons outside of ourselves. Fitness is best accelerated by running with faster men.

    Queen – Daily discipline over what is put into the Body. Man does not stay fit through exercise alone. Weight control requires accountability. You cannot out King your Queen

    Jester – The temptation of the flesh that hinders acceleration. Every man has his own personal Jester. The jester is a master liar – the jester and Virtue can coexist. Preparedness keeps the Jester at bay

    FELLOWSHIP – a man’s healthy relationship with the people in his Concentrica, or closest circle. Fellowship is the outward seeking act of relational rhythm – and takes as much discipline and attention as it does to maintain physical fitness – if not more.

    M – The transformational relationship between a man and his wife. The M is the most important relationship. Accelerating the M requires both skill and love

    Shorties – the Sacrificial relationship between a man and his kids. A man gives everything he has for his kids. The IMPACT that a man has on his kids cannot be underestimated

    Shield Lock – the horizontal relationship between men. Men Hunt best in a pack because we need someone to watch our six. Men recognize the advantage of mutual defense and lock shields together into a defensive wall to repel the invader. The shield lock must come together periodically to be effective.

    Whetstone – The vertical relationship between Men. It’s man’s natural desire to pass on what we have learned to a younger man. A man must be sharpened like a knife blade. The HIM acts as the Stone to the younger man’s Blade – providing the hard surface against which he becomes sharper. The Whetstone is necessary for both the blade and the stone to get right.

    Mammon – The sustaining relationship between a man and His work. Work is a virtue – Mammon is a relationship, not a pursuit. Mammon is a man’s least important relationship.

    FAITH is a man’s right relationship with his Creator. A man cannot live, lead, or leave right unless this spiritual relationship is accelerating along with Fitness and Fellowship. This is done in 3 ways:

    Prayer – The daily discipline of talking with the creator to build faith. A virtuous leader must have Faith. Prayer provides answers and is the antidote to worry.

    Study – Faith is a practice that requires study to accelerate. The acceleration of Faith requires a belief system. Study puts a leaders belief system to the test. If you stop studying, you decelerate.

    Meeting – Public manifestation of Faith. Faith is best accelerated in the company of others. To be competent in your Faith requires Skill, which results from practice. To leave a legacy, a man must be competent in the practice of his belief system – turning head knowledge into heart knowledge

    Q2 LIVE RIGHT – THE DEDICATION TO PURPOSEFULNESS. To live right, a man must have an ultimate purpose in mind, which requires self-sacrifice & helps a man to stay right

    Impact – Forcible contact to strong effect. Some movement – action taken in furtherance of Purpose – is required by at least 1 person. The proximity we create results in changes in the lives of the people that we meet. Sad Clown’s need help to Get Right, this can only be done in context of a relationship

    Influence – igniting a strong desire for movement. Persuasion is the initiation of first movement, using influence to convince a man to want to move. Movement must be voluntary and is influenced through word and deed.

    Missionality – Service in the High Impact Zone. The course of action taken to achieve an articulated purpose, which is made up of the tasks we undertake to bring our purpose to fruition. The comfort zone is a cultural myth that encourages men to be in-Effective. A HIM’s mission marks the boundaries of his high impact zone – his place of highest productivity, where he is the most effective. And preparedness helps resist straying from his mission

    Positive Habit Transfer – ingraining advantageous tendencies in others. 3 types of habits – negative, neutral, positive. A Positive habit is advantageous to the individual or others. We should help others minimize neutral habits and discontinue negative habits.

    Accountability – submission to a standard through enforcement and consequence. The HIM seeks accountability because his life is not his own. Accountability shines the light of Hope into a man’s blind spots. An effective shield lock provides mutual accountability.

    Correction – zealously advocating for shared virtue. The HIM preaches what he practices. Correction requires courage and love.

    Targeting – initiating Missionality in others. Missionality is an essential virtue. Targeting moves a man beyond himself. A man’s life is a single thing comprised of many components that must all work together in rhythm.

  • Raincheck? – from Catfish

    Massive 2 PAX showing at the wet Mothership this morning. Started with a Mosey to the Foundry for a half murph (50 pullups, 100 pushups, 150 squats). Continued with “stations” with one PAX running to the track, doing 10 burpees, and returning, while the other did bar dips. After a couple of rounds of this, did another quarter murph. Moved over to the bench for some derkins, then some snake jump.

    Moseyed to the front of the museum at the fountain for right leg power-ups, irkins, and left-leg power-ups. Moved to top of the museum steps for deep-sea divers. On to sixes for cinnamon toast crunch and dying cockroaches.

    Moseyed to the field for a round of Killer B’s (bear crawl 2 tree lengths, then broad jump back, stop and do 3 burpees after each 5 broad jumps). On to faces for peter parkers. Another round of Killer B’s, then Dr. W’s. Another round of Killer B’s, then Parker Peters.

    Back to flag for CoT

  • Da Plane! Da Plane! – from Fracsac

    9 Pax made a choice to take the DRP on their journey to get right and posted to the Westward Ho!!
    There was a new theme for the beat down that had all pax rejoicing! Anytime an airplane was heard, all would do 10 burpees. With a shovel flag planted, disclaimer was given, then mosey for:

    Warmup

    Airplane! 10 burpees OYO

    IW x 15
    GG IC x 12
    Abe Vigodas x 10

    Mosey to the levee. Start off with Jacob’s Ladder:

    Run up levee, 1 burpee, run back down
    Run up levee, 2 burpees, back down
    Continue up to 7.

    Mosey to a grassy area for a pax choice. YHC asked Bogey to choose between M and J. With M being the choice, it was time for:

    Motivator! Basically a deconstructed SSH from sets of 10 down to 1. #CrowdPleaser

    Next Papa Smurf was asked to choose between J and S. He couldn’t pass up the J, so:

    Jack Webbs

    1 merkin, 2 air presses
    2 Merkins, 4 air presses
    Continue up to 10 Merkins and 20 air presses.

    Plane!! 10 burpees

    Mambi had to choose between T and D. He enthusiastically chose D:

    Plane! Hey that’s the same plane! Overruled! 10 Burpees!

    DirtyMacDeuce

    4 rounds of 3 x 12 rep exercises, an arm, a leg and a core. Run a lap after each round. The lap was up and over the levee.

    Merkins, Big boi sit-ups, squats
    Lap
    Shoulder Taps, flutter kicks, Bobby Hurleys
    Lap
    Floyd Mayweathers, tin snips, burpees IC
    Lap
    Catalina wine mixers, LBC’s, 8 count body builders IC
    Lap

    War Eagle looked up and said Senior Q, Da Plane, Da Plane!! YHC thanked Tattoo…err….War Eagle….and 10 Burpees!
    YHC lost count of burpees…🤷‍♂️

    COT

    NMM

    -YHC was excited to see 9 Pax at Westward Ho! Thanks for coming out.
    -There was a light rain that cooled us down
    -Congrats to War Eagle on his 2.1 on the way, due 31 December! Solid tax credit!!🤣. Maybe you had to be there…..

    SYITG

    Thanks for the opportunity to be a part of this awesome brotherhood!

  • The Murph Recovery Run – from Baywatch

    4 PAX gathered in the gloom for run to stretch sore muscles from the Murph Challenge.

    Started with the normal pleasantries and proceeded with the normal route down Roosevelt towards Bayou St. John. 20 minutes out and 20 minutes back with a catch: 10 burpees at 10 minute mark; 20 up downs at 20 minute mark; 30 corkscrews at 30 minute mark; and 40 leg raises at flag at 40 minute mark. Finished it off with 2 minutes of LBCs.

    #Kuch #Catfish #BackedUp #Baywatch

  • Young Bloods @ the Renny – from Catfish

    Nice cool morning at the Renny with 9 PAX. Started in front of the museum facing the bacin with Abe Vigodas, Grass Grabbers, SSH, and 8-counts.

    Moved to fountain for some right leg power-ups, dips, left leg power-ups, and derkins. Got on faces for Peter Parkers and J-Los.

    Grabbed a round of 11s with jump squats and bonnie blairs (2 is 1), going from the fountain and bunny hopping up the museum steps. Then grabbed some nickels and dimes – one-minute rounds of 5 burpees, 10 hand-release merkins, SSH to finish the minute).

    Moseyed to the field for burpee suicides. Did four tree lengths with 5 burpees at the starting line, then concluded with 10 burpees.

    Back of museum for 5 rounds of Sunday Mornings (5 overhead claps in people’s chair, 10 donkey kicks, one balls-to-wall press).

    CoT, coffeeteria @ PJs. Well done PAX, and welcome to our FNGs HokieMon and King Prawn.

  • Catfish of the Mists – from Catfish

    Great get-together this morning with 12 PAX at the Misty Mountain.

    Started by moseying over to the lawn across from the audubon entrance. Warmed up with Abe Vigodas (Windmills), Grass Grabbers, and a hearty round of the Motivator.

    Moseyed over to the base of the mountain for some plank action: Peter Parkers, Shoulder Taps, Parker Peters. Split into two lines for Indian Run at the top.

    At the summit – nice long round of Bat Wings to heat up the shoulders. Brief rest, then 15 burpees OYO. Attempted to follow it up with a Dora 1-2-3, but turned into a Dora 1-1-1 with 100 Catalinas, 100 jump squats, and 100 flutter kicks (2 is 1). Non-exercising partner did a “vertical loop” down the stairs, across the lot, then back up.

    Moseyed back to flag for CoT.

  • Burpees and Levees just feel right – from Fracsac

    5 Pax made a choice to take the DRP on their journey to get right and posted to the OG. YHC traveled way o’er yonder on the West Bank, wondering who would show following a late night of crypto talk. With a shovel flag planted, disclaimer was given, then:

    Warmup

    SSH IC x 31
    IW x 15
    GG IC x 10
    AC x 15, fwd and back
    Peter Parker IC x 15
    Mtn Climber IC x 15

    Mosey to the levee, which is incredibly steep! Start off with Jacob’s Ladder:

    Run up levee, 1 burpee, run back down
    Run up levee, 2 burpees, back down
    Continue up to 7 burpees
    That’s 28 burpees so far…

    Mosey to top of levee for some 11’s. There just happens to be 11 light posts, so can’t pass it up!

    Burpees is the exercise and broad jumps are the movement between posts. Start at 1, end at 11.
    That’s 66 more burpees….94 total thus far..

    With the mighty Mississippi River receding from the steps, take advantage and incorporate into the DirtyMacDeuce…

    4 rounds of 3 x 12 rep exercises, an arm, a leg and a core. Run a lap after each round. The lap was down the riverside levee, across the bottom, then back up.

    Round 1 – merkins, flutter kicks, squats
    Round 2 – Floyd Mayweathers, Hello Dolly, low slow squats
    Round 3 – Catalina Wine Mixers, Freddie Mercs, Bobby Hurleys
    Round 4 – Diamond Merkins, tin snips, and 12 Burpees

    That brings the burpee count to 106….

    Finish with a little Mary and Planking…..

    COT

    NMM

    -YHC committed to doing the OG the week prior. What a great group of Pax on the West Bank. Sign up and change your view of the city!
    -The late night crypto talk kept most in the fart sack, but not Vagabond, host of the gathering the night before! Well done!

    SYITG

  • Afternoon Delight! 5-26-2021 – from Almonaster

    Over to the Fly!

    PAX:

    – Coastrat
    – Gator Roll
    – Douille
    – Wipeout
    – FCOJ
    – 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
    Merkins – Starting with 10
    Squats – Starting with 1

    Mosey to the Fly, Light Pole.

    Dora around the pine tree.
    100 – Wife Pleasers
    200 – LBC’s
    300 – Shoulder Taps 1 is 1

    Mosey to Moana’s Island.

    Mary
    Leg Lifts – 40 OYO
    Freddie Mercury’s – 40 OYO
    Russian Twists (Douilles) – 40 OYO
    Burpees – 10 OYO

    Back to Flag

    Birthdays
    Anniversaries
    Announcements
    Intentions
    Prayer

    Thanks for the opportunity to Lead!

  • Hip Hop Hooray – from Dry Socket

    Beautful morning out there at Audubon park. We had 20ish PAX present. Warmups included SSH, Grass grabbers, Peter Parkers, Mountain climbers and forward and reverse arm circles.
    Then we posted up at the zoo. DJ Dry Socket broke out his 90s/2000s underground hip hop classics to the delight of the 2 PAX that recognized a Beastie Boys song 🙂
    Did a DORA BOMBS (Burpees, Overhead Press, Merkins, Big Boy Sit up, Squats). Partner ran 0.3 miles around the zoo and switched off.
    We logged close to 3 miles today.
    Then we headed back to the field for a little game of Roxanne/Redlight. Ring of Fire, stayed in plank until your part came up then the pax did 4 merkins at a time.
    Ran back to the flag for some Penguins, LBC, Freddy Merks.

  • Better Late than Never – from Fast Tax

    Absolution and the Mad Mad Race

    Forgetting that Saturday beat downs started an hour later, YHC showed up bright and early at 5:30. After a short nap in the car, 6:30 rolled around.

    9 Pax, including 3 that made the Beer-run the night before, ventured forth to Mothership to see if Fast Tax had yet run out of creative ways to Embrace the Suck. With the shovel flag flapping in the breeze, we welcomed War Eagle from F3-Tallahassee, disclaimer was given, and Pax moseyed to the parking lot for some warm-up.

    Warmups consisted of:
    o Abe Vigodas 13 IC
    o Mountain Man Poopers 10 IC
    o Bat Wings 20 IC
    o Happy Jacks 4 cycles IC

    To the rock pile (aka Fountain) we go…yes, Bogie, there is a rock pile at Mothership.

    As we lined up amidst the chatter, YHC thought maybe we needed a little absolution first before we got started…make that 12 Absolutions (an 8 count exercise starting in the plank position: feet forward, feet back, left elbow down, right elbow down, legs out, legs in, left elbow straight, right elbow straight).

    To the delight of the Pax, Mini Hairburners were next. Starting in plank position, on a line, in cadence, Pax pushed their rocks forward and pulled them back until YHC thought we scarred the grass up enough.

    Rocks down, we raced to Humpty-Dumpty, sat on a wall (People’s Chair for 45 secs), and, of course, ended with a fall (to Merkins) and a run back to the rock pile.

    Next bit of fun was the Mad Mad Race.
    We formed teams of 3, with each Pax in the team choosing one of the following exercises: soldier crawl, broad jump, or crab walk – no duplicates. From the line, the teams had to traverse 40ish yards, switch positions, and come back. Losing two teams had to do 15 burpees [Bogie and the winning team graciously took five].

    Rock-a-bye Baby was the next event.
    In a chair position with our rocks at chest height, sequence is IC: rocks overhead, back to chest, arms straight out, arms to the left, back to middle, arms to the right, back to middle, back to chest. 10 reps.

    Finally, it was time to Get our Rocks Off.
    Holding wife pleaser position with rocks on the ground past their head, sequence is IC:
    As YHC called “up”, tricep lift to overhead and back down. 15 reps or until it hurts.

    With plenty of time remaining, YHC introduced the Bear Crawl Snake as the final event. Pax line up in a plank, head to toe, three feet apart with last man bear crawling to the front, weaving between each Pax until last man passes the finish line (40 to 50 yards).

    To close out the morning’s entertainment, we circled up and did a round of choose your own Mary, in reverse direction so as to not hurt Snooze’s feelings.

    At 7:23, as the picnic-goers began to arrive (and stare at us), we headed back to the flag with Catfish lamenting the extra 45 seconds we could have exercised.
    To ease Catfish’s angst that we would finish early, we counted off 3 times before name-a-rama, announcements, intentions, and prayers.

    Coffeteria at Café Navarre with Hokie, Gabbie, and Fracsac joining.

    Thanks for the fellowship!
    SYITG