F3 New Orleans

Category: New Orleans

  • Lest we forget

    It was my honor to lead a great group of men this morning as we recognize, remember, and celebrate our Veterans. Whether in times of war or peace, those who have stepped up to serve our country deserve the recognition and praise of all those who call this wonderful country our home. My sincere gratitude and lots of prayers go to all the Veterans of the past, present, and future.

    Disclaimer and Mosey to Warmup:

    In Cadence: SSH X 20, Windmill X 10, Grassgrabbers X 10
    Peter Parkers X 15, Mountain Climbers X 15
    Forward Arm Circles X 10, Reverse Arm Circles X 10
    *Sufficiently lathered in the humid air…we moseyed to the train tracks and levee.

    The Thang:

    11’s consisting of 8 Count Body Builders at the bottom of the levee with Jump Squats at the top.
    Start with 10 X 8 Count BBs then to the top for 1 X Jump Squat, then
    9 and 2, 8 and 3, etc. All the way down to 1 and 10.
    *On your own: Little Baby Crunch and Little Baby Twist til the 6 finished up.

    Another mosey led us to the statue in front of the zoo for some partner work. Each group was responsible for 300 total reps completed via 5 rounds of: 20 WWII Sit Ups, 20 Merkins, 20 Bonnie Blairs. While one partner repped it out, the other partner ran a short loop in front of the Zoo. Partners switch out and pick up the count.

    To close we circled up on the field in front of the zoo for some Mary:

    In Cadence: 20 X American Hammer, 10 X Penguin, 10 X Box Cutter, 20 X Dying Cockroach, and On your own X 20 WWII Sit Ups.

    Back to the flag for some light plank work, then Count-o-rama, Name-o-rama, announcements and intentions.

    Seaman will be Qing a Sunnyside on Thanksgiving Day @ 8:00am, Drew Brees Playground.

    Prayers were offered up for spoken intentions, silent intentions, and all of our Veterans.

    Gentlemen, thank you. As always, stepping up to the Flag at 5:30 finds me one way and stepping away from it at 6:15 finds me a little better.

  • Burp or Merk – ND Trivia Day

    As most of the PAX may be aware, YHC is a wee bit of an ND fan. And today’s a big day – #1 Clemson coming to town. As most of the PAX are also aware, and happy to remind YHC, Notre Dame does not exactly have a stellar record in these kinds of games. But perhaps the PAX don’t know just how abysmal the record is. They will soon learn.

    Good crowd of 16 at the Mothership. Weather is delightful – summer heat is definitely gone. Just a few orange shirts in the group (looking at you Sogo and Pop Tart). Not sure if they did that just to spite me, but I’ll give them the benefit of the doubt. No other green to be seen among the PAX. I will not forget that.

    The Thang

    Mosey to the lawn in front of NOMA. Start with SSH x27. Why x27? Because 27 years ago was the last Irish victory against a #1 ranked team (ND 31 – FSU 24 in 1993).

    A few other warm ups, then lets introduce the game of “Burps or Merks”. YHC will call on a PAX to answer a question. Answer it correctly? 5 Merks for the PAX. Answer it wrong? 5 Burpees for the PAX.

    And the theme? Notre Dame’s record in the last 20 games against Top 5 competition.

    • How many wins does ND have? Lots of burpees (including doubling up b/c Side Effects repeated a previous incorrect answer) before YHC had to provide the answer: 1 win. Yes, we are 1-19 in our last 20 games. Sigh.
    • Who beat us the most in that span? More burpees until Catfish saved the day – USC has beat us 5 times.
    • Who is the 1 win against? More burpees – until Snooze tossses out the correct answer of Michigan.
    • YHC now tries to end the game to move on, but PAX keep throwing out more teams that beat us. More Merks for right answers, and more Burpees for wrong answers (no, Oklahoma has not had their way against us in this particular streak)

    Finally – enough of those burpees.

    So lets do some more burpees.

    The Current 11 Game Losing Streak

    Yes, ND is currently on an 11 game losing streak against top 5 teams. What else goes with 11? That’s right – the Route 66. 11 Lightposts with burpees. 1 at the first, 2 at the second, etc… (SOGO seemed unclear on the concept so YHC took the time to help by explaining all the way up to 11).

    The Overall Deficit in those 11 Games

    Partner up, for some modified Dora. The total score in that 11 game losing streak? YHC now forgets the actual number but its roughly Bad Guys 380, ND 160. Yes, we are more than doubled up over those 11 games. So lets Dora. 160 Monkey Humpers, 380 LBCs. The other PAX bear crawl 3 trees and run back.

    Then back to the Great Lawn.

    Something Else

    Change of Pace. This week, Sean Connery – the original 007 – passed away. A quick round of Burp or Merk to guess how many James Bond films he was in. 5 Burpees for a wrong guess, then the right answer of “7”.

    • Home Base – Dr. No, the first flick. After each other exercise, return home for 7 Dr. Ws. Thanks Side Effects for the demonstration.
    • The Exercises – around the great lawn, 6 stations for his other six JB flicks. Multiples of 7 for Diamond Merks (Diamonds are Forever), Russian Twists (From Russia with Love) and others.
    • Another quick Burp or Merk for guessing who was 2nd and 3rd in most JB appearances.

    Finally – one of YHC’s favorite time-wasting flicks: The Rock. Sean Connery crawling around under Alcatraz with Nicholas Cage. Lets bear crawl across the lawn.

    Mosey back to the flag. Its 7:30.

    NMM

    Thanks, everyone, for putting up with my never-ending ND drivel. Just hope that ND doesn’t actually win one of these games, as I may become insufferable if that were to happen.

    Its quite humbling, and inspiring to watch this group. You guys are STRONG. Thank you for pushing. SOGO: I heard the “Way To Go Rudy” as you ran back to the center after the Diamond Merks. Those little encouraging words and pushes are what keep me going. I’d encourage all of the PAX to remember that – push, and ENCOURAGE. Remember – leave no man behind, but LEAVE NO MAN WHERE YOU FOUND HIM.

    Prayers especially for Hokie’s Mom. May God be with her, with the whole family, as they start this next journey.

  • Mothership Party at the Pumpkin Patch

    For the Q I sported a fancy, shiny gold uniform with a big nasty black wig, red headband / wristbands, plus converse tennie’s, and frankenstein tube socks.  I apologized to the pax for having to look at my sweaty ridiculousness for an hour.  Also wanna give credit to Medulla Oblongata for ideas in his Halloween backblast from 2018. I would note that many of us did not have power because Category 2 Zeta had just rolled through.

    After the disclaimer and rallying by the flags, the pax warmed up by the peristyle to 13 reps of SSH, peter parker, grass grabbers, windmill, arm circles, and some ol’ fashioned self-love.

    Moseyed to field aside NOMA to circle up for 8 PUMPKIN exercises, 31 reps apiece:

    P – plank jacks (1 is 1 in cadence)

    U – up/downs on your own (burpee without push-up)

    M – mountain climbers (in cadence, 2 count)

    P – power jacks (in cadence, 1 is 1, legs straight spread with both hands touching ground between legs, than jump up bringing legs together and spreading arms straight out to each side)

    K – kick squats (in cadence, squat then kick right, and vice versa, 2 is 1)

    I – imperial walkers (in cadence)

    N – Nolan Ryans (in cadence, 1 is 1)

    S – sit ups (on your own)

    Moseyed to pumpkin patch where pax picked their real pumpkin or cinder block coupon. Most of these pumpkins were big enough for a legit workout.

    Paired up for modified Dora:

    100x – pumpkin puller (flat on back, knees in air, place pumpkin overhead with arms outstretched on ground, and rotate outstretched arms to touch coupon to knees, then lower again to flat position); partner rifle carry coupon 35 yards to flag and broad jump over coupon 4x

    150x – pumpkin thruster; partner carry pumpkin to flag and then bear crawl around it 1x

    200x – pumpkin flutters (flat on back with pumpkin held straight out in bench press position, with flutter kick 2 is 1); partner carry pumpkin to flag and then do 4 kettle bell swings

    Moseyed back to great lawn for 2 rounds of sprint suicides with four cones, including 5 bobby hurley’s at each cone on 1st round, backpedaling on the return in all reps.

    Circled up at peristyle for Mary

    COT, share and prayer and naming of our lil’ FNG “Super Duper” Cooper Brunet. Triple Shift joined us after biking workout.

  • Who is the Q? Kuch says I am. Ok I’m the Q.

    As PAX arrived at Okwata it was revealed by Kuch that there had not been a Q on the sign up sheet for today. As he is prone to do, Kuch offered up me as the fill in Q. I have done this numerous times in the past and as I am prone to do I accepted. I have not Q’ed much at Okwata as I do find it challenging as the Q but I figured what the hell. Let’s do it.

    Warm-up

    Disclaimer was given and we took off towards the Mardi Gras fountain. While making the circle we did high knees, butt kicks, karaoke facing the levee, and karaoke facing the fountain. Circle up in the grass.

    • SSH x 20 IC
    • Windmills x 10 IC
    • Hillbillies x 15 IC
    • Arm circles fwd/rev x 10 each IC
    • Self love x 15 IC
    • Mountain climbers x 20 IC

    Tha Thang #1:

    Mosey over to the House of Pain. Split into 4 groups for 4 stations of exercises (I went solo).

    Station 1: Bernie Sanders up the hill, 5 burpees at the top, and run down (timer)

    Station 2: squats

    Station 3: dips

    Station 4: pull ups

    Rinse and repeat for 2 total rounds.

    Tha Thang #2:

    Stay in our groups for a change in the exercises but the set up is the same.

    Station 1: bear crawl up the hill, 5 burpees at the top, and run down to the bottom (timer)

    Station 2: Reverse lunges

    Station 3: derkins

    Station 4: leg raises while hanging on the pull up bar (thanks to Mahatma for the assist on this exercise as I drew a blank on what to do)

    Tha Thang #3:

    After a 20 sec rest break everyone grabbed some space on the posts for some People’s Chair. 3 rounds for 30 sec with 15 sec rest break in between. The silence during this portion of the beatdown was defeaning.

    Tha Thang #4:

    Time for some 11s. Burpees on one side on the levee, run up and over, and LBCs on the other. 10/1, 9/2, and so on.

    Mosey back to the mythical flag where Mahatma led us in a round of 100s to cap off the day.

    Count off, name-o-rama, announcement, intentions, and COT. Once again it was a pleasure to lead a beatdown even when pushed to do it on the fly at what can be a very challenging AO.

  • Ist das nicht ein F3?

    Guten Tag. Ist das F3. Ich heiße Da Parish. Modify if needed. Since Oktoberfest was cancelled for 2020, YHC decided that F3 would not be deterred. Bavaria will be celebrated; if not with beer, with soreness and fun! Grab the speaker; turn on the Polka; and get at it.

    w/u

    • SSH
    • IW
    • HB
    • AC
    • MC
    • JL

    The Thang – Mosey to the Deutsches Haus for 2 rounds of Tabata’s

    • Box Jumps
    • Rows
    • Grizzcalator (merkins up/down stairs)
    • Dips

    Mosey to the top of the Moutain for the Chicken Dance – Sitting in the People’s Chair, perform the “Chicken Dance” with hand closing, chicken wings, and air presses. Then during the chorus, sprint to the end of the guard fence and back into your people’s chair.

    Mosey to the bottom of the Mountain for “Ist Das Nicht Mary?”

    Mosey back to the pavilion for Couterama, Namerama, and COT

    NMM – YHC had placed a level of confidence in his High School Alma Mater, that they would victoriously prevail over the evil empire that occupies Banks & Carrollton. Alas, the powers that be felt that humility was yet required for at least one more year by the HIMs at 5500 Paris Ave. As a HIM of his word, YHC dawned on the revolting colors of PMS Reflex Blue & White; and upon his chest stood the mark of the beast. No further wagers shall be placed upon YHC’s School of Hero’s for the foreseeable future.

    Thank you for the opportunity to lead. SYITG

  • Pumpkin Party

    Pumpkin Party

    Seven pax rallied on NOMA apron for warmup. Two were wearing sandals. Frac was missed.

    Moseyed the tree line to/fro Carollton/Wisner doing 6×5 8-counts

    Tabata –  12 exercises 50 sec / 20 sec recover – using cinder blocks or pumpkins as coupons (not in order)

    • Situps with coupon raised over-head
    • Triceps
    • Curls
    • Thrusters
    • Flutters with rock
    • Al Gore with rock in rifle carry – hold entire time
    • Hand-walk around coupon in plank
    • Alternating toe taps
    • Bench press
    • Jump rope
    • Side squats with coupon
    • Kettle bells

    Mosey to rear for 6x Sunday Mornings

    Mosey to front for Mary

    COT, Prayer, Share

  • Get Up, Stand Up, Jump Up

    Five pax warmed up on the Pontiff football field to usual exercises:  SSH, grass grabbers, windmill, peter parker, mountain climbers, arm circles, personal favorite single leg balance knee thrusts R/L

    Moseyed two laps on track with sprints on the straights.

    Grabbed one-handed rocks and proceeded to north field.

    7’s

    • Turkish Get Ups – flat on back, rise to standing straight, then sit/lay back down, with rock held outstretched straight throughout all reps
    • John Travolta’s in middle x 7 to and fro (raise rock and cross diagonal to opposite foot and back again R/L, L/R)
    • 8-counts at other end

    Jumped rope 30 secs, 45 secs, 60 secs intervals

    Back to flag for COT, prayer, etc.

  • Pull-Ups Can Be Swole Too

    The first disclaimer this morning, as I turned on my speaker and it immediately died, was that I forgot to charge may speaker last night. Swole Fest just ain’t as swole without some good 90’s tunes. So we had to make due with the iPhone speaker. Just not the same. Apologies to the Swole Fest Pax for letting you down so early on a Monday. Ashamed, I stumbled through the rest of the disclaimer and we got to work.

    Warm-up COP: SSH x 20 IC, Windmills x 10 IC, IW x 20 IC, Grass Grabbers x 10 IC, Arm Circles 10 Forwards 10 Backwards IC, Mountain Climbers x 20 IC

    We started with a Swole Fest cinderblock reverse pyramid. Time to get swole. 5 exercises, 3 rounds, decreasing reps.

    Shoulder press x 20 IC, Curls x 20 IC, Goblet Squats x 20 IC, Rows x 20 IC, Chest Press x 20 IC

    Shoulder press x 15 IC, Curls x 15 IC, Goblet Squats x 15 IC, Rows x 15 IC, Chest Press x 15 IC

    Shoulder press x 10 IC, Curls x 10 IC, Goblet Squats x 10 IC, Rows x 10 IC, Chest Press x 10 IC

    Next we moseyed to the Foundry. We worked the front, now time to work the back. And what better way to get Swole than to bring back Pull-Ups. Pull-Ups have always been a staple of the Foundry and City Park, but we had to abandon them for while during Covid when the exercise equipment was off-limits. Now that the equipment is back open, the Pull-Ups are back on. 3 stations, 2 rounds:

    Pull-Ups x 10 (the count), Rows, Super-Mans, Dips

    We moseyed back to the front of the Children’s Museum, grabbing our blocks on the way, for 11’s.

    Deep Squats on one side, Jump Lunges on the other side.

    Cinderblock in the middle.

    When crossing to one side, 10 Curls in the middle.

    When crossing to the other side, 10 Shoulder Press in the middle.

    We moseyed back to the flag for count-off, name-o-rama, announcements, intentions, and prayer. Thank you for the privilege to lead.

    Walleye

  • Good to be back at Rock City!

    Pontiff Playground maintenance crew must have known Uptowners were loitering in Metry. The gate to our AO spot was locked. But that didn’t stop the persistent PAX… the train tried…. running full speed at 5:25 a.m. …. blocking few PAX to the AO. But regardless, everyone managed to make it to the football field with his beloved rock just in time for the first exercise – 20 SSHs in cadence… leading into the following warm-ups in cadence:

    Windmills x 10, Grass Grabbers x 10, Hill Billies x 15, Forward Arm Circles x 10, Slow Merks x 10, and Self Love x 10.

    After warmups, everyone lined up about 20 yards from the endzone facing the goal posts.

    Round 1 – 10 curls, moseyed to the goal posts and back, 15 curls, moseyed to the goal posts and back, 20 curls. SSHs for the Six.

    Round 2 – same as Round 1 – instead of curls, the exercise was chest presses. At the end of this round, Mahatma did extra homework and ran to the goal posts and back after the last 20 chest presses. Few mumblechatters here mocking Mahatma how he didn’t follow instruction of stopping after the 20 presses. So the Q decided to add more running in the following rounds. Even more mumblechatters by now…. I think mostly from Rude-y.

    Round 3 – moseyed to the goal posts and back, 10 goblet squats, moseyed to the goal posts and back, 15 goblet squats, moseyed to the goal posts and back, 20 goblet squats, moseyed to the goal posts and back. SSHs for the Six.

    Round 4 – same as Round 3, the PAX did 5, 10, and 15 big boy situps with the rock instead of squats.

    Round 5 – same as Round 3, the PAX did 5, 5, and 5 manmakers instead of squats.

    From here on out, the Q shortened the field to about 15 yards instead of 20 yards.

    Round 6 – 5 thrusters, lunge walked with the rock, 10 thrusters, lunge walked back with the rock, finished the round with 15 thrusters. SSHs for the Six.

    Round 7 – 10 Hello Dollys with the rock, overhead carried the rock towards the goal posts, 15 Hello Dollys, overhead carried back with the rock, and finished the round with 20 Hello Dollys. SSHs for the Six.

    7’s – started with 6 burpee jump overs (over the rock), carried the rock to the other side, 1 overhead press. Carried the rock back to original side of the field, 5 burpee jump overs, carried the rock back to the other side and did 2 overhead presses. Rinse and repeat until you finished with 6 over head presses and 1 burpee jump over. SSHs for the Six.

    20 flutterkicks in cadence with the rock.

    Time to return our companions and moseyed back to the flag.

    COT – announcements – new Yoga session at Okwata (Thursday – 5:30 a.m.). Prayers to Willie’s friend and thankful to be out here with the PAX. Never take it for granted that we have the physical and mental strength to do this on a regular basis. SYITG.

    King Kong

  • Aloha Bells

    Cool morning at 6:30 zoo parking lot.

    Workout began with a custom F3 Hawaii playlist: https://open.spotify.com/playlist/2N2sjLjUJN4klBJb334C1z

    Warm up

    • SSH
    • Calf stretch
    • Arm circles front, back, chinook, Moroccan Nightclub

    Farmers carry to the fly with intervals of one-armed curls ten in each side, one armed walking presses ten on each side

    Circle up at the fly for:

    • Tricep extensions x 20
    • Rocky balboas in cadence for count of 20
    • Goblet squats x 20
    • Rocky balboas in cadence for count of 20
    • One armed swing x20 each side
    • Rocky balboas in cadence for count of 20
    • Kettle Bell toe touch (extend KB one arm touch opposite toe) x20 each side
    • Rocky balboas in cadence for count of 20
    • Kettle Bell press x 20
    • Big boy sit-ups with bell x20
    • Rocky balboas in cadence for count of 20
    • Pistol squats x20
    • Rocky balboas in cadence for count of 20
    • Kettle Bell Snatch x20 each side
    • Rocky balboas in cadence for count of 20
    • Kettle Bell Swings x20
    • Rocky balboas in cadence for count of 20
    • Kettle Bell Thrusters x20
    • Rocky balboas in cadence for count of 20

    Then repeat all above (excluding thrusters) with reps of ten.

    Farmers carry back to flag with ten single arm curls each side and ten presses each side.

    Name-o-rama, announcements, intentions, and Café Gabby.