F3 New Orleans

Category: New Orleans

  • Keeping up with the Joneses

    There was a spectacular lightening show being delivered from north of the lake that YHC enjoyed on the bike ride to the AO. A clear sky south of the lake welcomed 6 Pax to the AO known as The View, but can you guess which chatting icon is attached to Fridays? (Hint: There was a Shooting Star that graced the sky during the warm up) I’ll just leave that there…..

    0530, time for the disclaimer, then a short mosey for the warm up:

    • SSH IC x 31
    • Grass Grabber IC x 15
    • Abe Vigodas IC x 10
    • Bat Wings IC
      • Fwd AC, Bwd AC, OH Clap, Seal Clap, Moroccan Night Club
    • Hillbillies IC x 15

    Mosey to the levee for the first set of pain. Starting at bike path, bear crawl IC toward levee, going up and over with ‘mericans called out by the Q. That looked a little something like this:

    • Bearl crawl IC followed by 10 ‘mericans on flat ground
    • Bear crawl up levee IC, stopping midway for Incline x 10
    • Bear crawl IC to top of levee, regular x 10
    • Bear crawl down levee other side stopping midway for Decline x 10
    • Bear crawl to base of levee for regularx x 10
    • Repeat on return trip over levee

    YHC set up some cones about 30 yards apart for second set of pain.

    Lunge walk/Monkey Humpers

    • Lunge walk IC to midway followed by Monkey Humpers IC x 10
    • Lunge walk IC to other end followed by Monkey Humpers IC x 10
    • Repeat on return trip to starting point

    Repeat with Peter Parker crawl/Catalina Wine Mixers IC x 10

    Burpee Broad Jump to one end and back.

    For the third set of pain, YHC did a ring of fire:

    • Hold the Al Gore while sending jump squat around the ring x 10 (next Pax starts at 5). Send around twice.
    • Repeat in plank position with ‘mericans.

    For the fourth set of Pain, The Suck…Embrace it! 3 minutes of the following continuously:

    • SSH x 7
    • ‘mericans x 7
    • Bobby Hurley’s x 7

    One minute recovery, followed by another 3 minutes.

    Finish off with

    • LBC’s IC x 30
    • Big Boi Sit Ups (WW2) IC x 10
    • Crunchy Frog IC x 10

    COT to close it out at 0615.

    NMM

    YHC planned this beat down with a low impact (no running ) theme in mind. Not to brag, but this was a real smokefest. Ok, I’m pretty proud of it.

    YHC doesn’t do many original things, but after reading “Freed to Lead” I found out that there’s nothing wrong with that. F3 is known for taking other ideas and building upon them. But I have to give credit where credit is due. Hawg has made the Bat Wings a regular thing, but the first time I saw it was when Kimchi brought it some time ago. I’m pretty guilty of dropping my arms during the evolution when War Eagle and Hawg bring it, but I didn’t when I Q’d it. There’s just something inspirational about delivering pain to others.

    The bear crawl and ‘mericans up and down the levee was about as original as it gets for me. But I’m sure it’s been done before.

    I like to set up cones, it makes life easier.

    The Suck is something I remember Tool delivered. After 6 minutes of that, the Pax is pretty smoked. That’s a great one to keep in your back pocket.

    I was saving some Shock and Awe, among other things, for the Mothership, but I found out Jingle Vader had signed up too, and he really wanted it. The issues with the Q sheet aren’t that big of a deal. Catfish made sure a Q is lined up, and that’s all that really matters. I have no doubt a serious beat down will be delivered by JV. I’ll save mine for another day.

    Thanks for allowing me to be a part of F3.

    SYITG

  • Opportunity Q

    Today’s Q-less AO provided someone an opportunity. As luck would have it, I took it. Perhaps feeling guilty of “fartsacking” it last week, perhaps knowing I haven’t seen the Q sheet since June…a quick “I’ll take it” at 5:31 and we were off..

    Disclaimer and mosey to the Kickball field in front of the Zoo for the warmup: SSH X 20, Hillbilly X 20, Mountain Climbers X 20, Peter Parker X 20

    The Thang Part 1:

    Mosey to the front of Zoo staring down the driveway towards Magazine St.

    Complete a lap of the driveway in a figure eight manner, forward run on the downtown side of the driveway, complete 10 burpees on the way down, backwards run on the uptown side of the driveway, complete 10 squats on the way back. Rinse and repeat for 15 minutes. Most of us completed 3 laps, some 4.

    Part 2:

    Grab some bench at the front of the Zoo…Right Leg Step Up X 15, LLSU X 15, 10 Incline Merkins OYO, Right Leg Power Up X 15, LLPU X 15, 10 Decline Merkins OYO, Bulgarian Split Squat (Right Leg) X 15, BSS (Left Leg) X 15, 10 Wide Merkins OYO

    Next we gathered for some Mary.

    LBC X 25, Flutter Kick X 25, Dying CockRoach X 25…Short Jog

    Real Freddie Mercury X 25, Nolan Ryan X 15, Sandy Koufax X 15, Jog to the Kickball Field

    Part 3:

    Merkin Ring of Fire…10 reps (ring of fire begins on 5)…3 total rounds.

    Back to the flag for Count-o-rama, Name-o-rama, announcements and intentions.

    Announcements: Q-Source Tuesday at the Felipes near Tulane. 7pm pre-discussion gathering, 730 discussion…check Mumblechatter for Zoom info. Also, on Tuesday the 18th the Q Source Meetup will involve a run with the 504th running group. Check Mumblechatter for details. TClaps to those who joined the meetup with Black Men Run and Son of a Saint on Saturday. Hoping to hear about more opportunities with BMR and SOAS in the future.

    Intentions: Continue to strive to be the best version of yourself everyday. Your community needs you…especially now. Special prayers for school leaders, educators, support staff, parents, and students as we all embark on this school year. I can’t even think of words to articulate the challenges that I know the families in our city (and beyond) will face in the coming weeks as school starts. School provides so much more than just curriculum and academic/technical training. For many of our students, the school building is the most consistent and supportive place they’ve known, a place for meals, a place for friendship, a place to be encouraged to “become the best version of themselves”…all that beyond the academic/technical learning. Let’s all pray that for the sake of that (in addition to a 160,000 and counting other reasons)…we get some flattening of the curve as quickly as possible.

  • Black Jack Twenty One’s

    Black Jack Twenty One’s

    A half dozen pax mustered on the NOMA entrance after the disclaimer for a quick warm-up.  We then moseyed to 7 areas around the south lagoon for 21 reps of 21 exercises OYO.  Covered about 1.5 miles.  Need to get the bugs worked out on the counts but otherwise everything went smoothly. The Park is a perfect beatdown background.

    21×21

    1. Burpees
    2. Monkey humpers
    3. Dying cockroaches
    4. Derkins
    5. Jump squats
    6. Big boys
    7. Plank jacks
    8. Prisoner lunges
    9. Flutters
    10. Decline shoulder taps
    11. Step-ups
    12. V-ups
    13. Elbow up downs
    14. Squat kicks
    15. LBCs
    16. Plank alternating toe touches
    17. Hillbillies
    18. Hello Dolly
    19. Floyd Maywethers (incline plank with forward punches)
    20. Imperial walkers
    21. Wife pleaser

    Closed with 3 reps of obligatory Sunday Mornings, then COT, the best part

  • RED Friday at Wisner Mountain

    5 Patriots arrived at City Park for a RED Friday workout. The real disclaimer today is that the workout was devised by @Boo-Boo, and we just completed it at City Park. Thank you for the workout @Boo-Boo, and reminding us to remember and honor our servicemen and servicewomen around the world.

    And welcome back, Ya Mom’n’Dem!

    The workout today is in honor of 9 men and women who died in a military training exercise on 7/27/20. 9 exercises for 9 fallen soldiers, 27 reps each. As we felt the burn, we tried to remember the pain (physical, emotional, psychological) that American soldiers endure as they fight for and protect our Freedom around the world.

    Warm-up COP: SSH x 20 IC, IW x 20 IC, Arm Circles 10 forwards 10 backwards, Grass Grabbers x 10 IC, Windmills x 10 IC, MC x 10 IC.

    We moseyed to Wisner Mountain for Tha Thang: 9 exercises for 9 fallen soldiers, exercises at the top and each side of the mountain, 27 reps each in cadence in honor of the day of their passing.

    Merkins, Squats, Flutter Kicks, Lunges, Dips, Hello Dolly, Shoulder Taps, LBC’s, and Low Slow Squats.

    We moseyed back to the Pavillion for 10 Pull-ups and 1 minute of Plank-o-rama. Count-off, name-o-rama, intentions, and a prayer. Thank you to all of servicemen and servicewomen around the world for protecting our Freedom.

    Walleye

  • Pull ups? Oh yeah, pull ups!

    It had been a while since I had done a beatdown involving pull ups. The more I thought about it I had not done a pull up since the Murph Memorial Day Beatdown. And prior to that it had been since the Covid shutdowns began. So I really felt like doing some pull ups. Well it just so happened I was the Q. So guess what exercise I included today?

    Warm up

    Mosey over to the parking lot adjacent to the track and circle up.

    • SSH x 20 IC
    • Windmills x 10 IC
    • Grass grabbers x 15 IC
    • Arm circle x 10 Fwd/rev each IC
    • Self love x 15 IC
    • Hillbillies x 15 IC
    • Mountain climbers x 20 IC

    Next up we performed an Indian Run down the street to the foundry. Sweep the 6. Leave no man behind.

    Tha Thang:

    It’s Tabata time! I wanted to incorporate a beatdown that addressed all major muscle groups. With a little help from some Youtube workouts I found 10 exercises I wanted to complete. 25/10 Tabata timer was set for 5 stations.

    Round 1:

    • Pull ups
    • Dips
    • Rotational merkins
    • Bulgarian split squat
    • Hamstring RDL

    Rinse and repeat

    Round 2:

    • Human pullovers
    • Inverted chin curl
    • Long leg bridge
    • Derkins
    • W’s

    Rinse and repeat

    Mosey back to the virtual flag. Sweep the 6. Plank for over 1 minute until 6:15.

    Countoff, name-o-rama, annoucements, intentions, physically distanced COT.

  • Kicking Balls and Hauling Rocks

    BooBoo requested YHC to Q an upcoming Uptowner, so YHC checked the Q sheet only to discover that no one was scheduled to Q the View today. YHC took it upon himself to take the responsibility and lead our brother in a quality beatdown at the View to strengthen us for greater endurance for the Lord.

    Warm-Up

    Imperial Walkers – 20

    Plank Jacks – 20

    Grass grabbers – 20

    Shoulder taps – 20

    Smurf Jacks – 15

    YHC threw a frisbee across the field while encouraging all to remember where it landed. YHC did not remember where it landed.

    The Thang

    Dips – the Pax moseyed to the top of the levee at the end of the concrete wall for some dips. Since there is a lack of space on the wall, the Pax split into two groups. Group one would do 20 dips while the other did 10 burpees, switch. 20 more dips, while the other did 20 merkins, switch.

    Rarajipari – time to bring YHC’s favorite game to the View. The Pax kept the same two groups and each was tasked with kicking their softball to the end of the bridge and back. The first team to land their softball on the frisbee which YHC threw earlier in the beatdown wins. No thanks to YHC, his team with War Eagle and Papa Smurf cruised to a victory even though YHC ran about 100 yards past the frisbee while searching for it.

    The Motivator – YHC led the Pax in the Birmingham Motivator. Not sure how to explain it, but it feels like you do 1,000 side straddle hops by the time the exercise is over.

    Futility – the ultimate in F3 futility. Carry 5 large rocks from the lake shore to the top of levee. one. rock. at. a. time. Once all the Pax has each built their pile of 5 rocks, carry all 5 rocks back to the lack shore. one. rock. at. a time.

    Rocking to the End – Curls with a rock 20 count, Shoulder press with a rock 10 count

    Closing

    Count-Off, Name-O-Rama, No Announcements, Prayer

    Thanks for the opportunity to lead one again,

    Rev Sox

  • The 7 of Diamonds

    Conditions:  76 degrees.  Humidity 82%.  Wind 4mph form NNW

    Caloric Burn – 520

    Warm-up

    SSH x 31; IW x 25; Don Quioxtes x 15; LSS x 20; Bat Wings (Forward AC x 22; Backerds AC x 22; Seal Claps x 22; OH Claps x 22; Moroccan NCs x 47)

    The Thang

    7 of Diamonds – 7 trips around the bases….Nolan Ryans between each trip. 

    • Round 1 – 7 8CBBS at each base
    • Round 2 – 14 Merkins at each base
    • Round 3 – 21 Monkey-Humpers at each base
    • Round 4 – 28 LBCs at each base
    • Round 5 – 21 Monkey-Humpers at each base
    • Round 6 – 14 Merkins at each base
    • Round 7 – 7 8CBBs at each base

    Finished with a Nod to the three teams that retired Nolan Ryan’s Jersey

    • Texas Rangers – Ranger Merkins x 15
    • California Angels aka Los Angeles Angels of Anaheim aka Los Angeles Angels – Australian Snow Angels x 10
    • Houston Astros – Jack Ass(tro) – 1:2 ratio of Squats to Bonnie Blairs…we went to 6 squats 12 Bonnie Blairs when time was called

    NMM

    • Vagabond is seeing the benefits to the Bat Wings.  He attributes them to several benefits in his life.  His shoulders feel better, he’s sleeping better, he’s lost weight, his love life has improved, he’s paying lower taxes….
    • Fun facts about Nolan Ryan….he was pretty much the most unhittable pitcher ever.  One of 5 hall of famers with more strikeouts than innings pitched.  Most strikeouts ever – 5714 which is 839 more than Randy Johnson, who is second on the list.  Lowest batting average allowed in a career – .204.  7 no hitters, 12 1-hitters, 18 2-hitters, and 31 3-hitters – all the most in history.
    • He was also the wildest pitcher to have such a long career.  Most walks in history and it isn’t close.  2795 career walks, which is 962 more than Steve Carlton in 2nd place  This means he had 50% more walks than anyone in baseball history.  Robin Ventura was one of 158 batters that he hit.  And he threw 277 wild pitches, which is a major league record. 
    • Nolan Ryan went all out.  He lived the go big or go home motto and it led to a career full of both success and failure.    

  • Making Monday Great Again

    Five pax gathered by the rock pile after the disclaimer for SSH, Grass Grabber, Single foot balance raises, L/R Squat toe touches, Peter Parker, Mtn. Climber, Windmills.

    GYM CIRCUMNAVIGATION:  3 sets of 12 reps of four maneuvers:  dirkins, big boys, jump squats, hillbilly.  Run to back of gym, reverse ascend the wide ramp, 6 donkey kicks, return to front for another round via the ramp in front. Capped with calf raises.

    FOOTBALL FIELD O’ PAIN:  bear crawl while pushing rock 15 yards, then at 20 yard intervals, ALL WITH ROCK:  10x Turkish getups, 10x prisoner kneels, 10x lunge twist, 10x burpees rock lifts.  Returned back across field doing same thing with 6 reps apiece.  At end zone 15 curls, 10 tricep extensions.

    RING O’ FIRE: 3x around:  hold rock in squat, then extend arms holding  7 secs, and then hold rock directly overhead for one time around

    Count, ID, COT Sharing / Prayer.

    mmmBop is leaving for Hawaii soon… will miss him, but dude I be jelly furreal.

    God bless the F3Nola brotherhood.

  • The Joy of The Stack… and unstack???

    The Joy of The Stack… and unstack???

    7 Pax showed up at 45th & Erlander at 0530 to break in the new AO known as The Joy “of dry feet” at The View.

    The Q welcomed folks on the street with a reminder of the 5 Core Principles of F3 ~ Always free ~ Open to ALL men ~ Help Outdoors (rain, shine, heat, humidty) ~ Peer led ~ Close with a COT and a reminder with the new AO starting on the street to be respectful of the neighbors who were still sleeping.

    The warm up consisted of self love, arm circles, and Chinook… none of which were done in cadence so we could keep the noise level virtually non-existent on the street.

    We then each grabbed two cinder blocks and did a farmers carry up the paved walkway to the top of the level so we could enjoy The View while still having dry feet 😉 Once on the top we spaced out for social distancing and to allow space to start our stack

    Round 1 ~ Do a burpee, jump over the block, do another, repeat for 5 burpees

    Round 2 ~ Repeat round 1 and now add 10 cross over merkins with one hand on cinderblock…. so left hand on block, right hand on ground, do a merkin for one; walk hands over block so right hand on ground and left hand on block, do a merkin for two; repeat for 10 merkins

    Round 3 ~ Repeat round 2 with 5 burpees, 10 merkins plus add 15 curls

    Round 4 ~ Repeat round 3 with 5 burpees, 10 merkins, 15 curls plus add 20 step ups with high knees (10 each leg alternating for a total of 20)

    Round 5 ~ Repeat round 4 with 5 burpees, 10 merkins, 15 curls, 20 step ups plus add 25 shoulder presses

    Round 6 ~ Repeat round 5 with 5 burpees, 10 merkins, 15 curls, 20 step ups, 25 shoulder presses, plus add 30 chest presses.

    Round 7 ~ Top of the mountain ~ Repeat round 6 plus add 35 tricep presses

    Round 8 ~ Coming back down… repeat round 6

    Round 9 ~ Repeat round 5

    Round 10 ~ Repeat round 4

    As the Q realized he was over-ambitious in his stack & unstack quest and time was running out because he failed the group by designing and unrealistic stack and unstack in the allotted time; we farmer’s carried our blocks back down to the base at 45th and Erlanger for COT.

    All in all the 7 Pax seemed to enjoy the new AO

  • Barefoot Led Bedlam

    Warm-up

    SSH x ??; Plank Jacks x 25; The Frac (Burpee Shock and Awe made famous by Fracsac); Don Quixote x 10; Low Slow Squats x 10; Justifier contemplation x 15;

    The Thang

    Mosey to the Rock Pile For A Stack

    • 5 Rock Burpees
    • 5 Rock Burpees; 10 Squats
    • 5 Rock Burpees; 10 Squats, 15 Shoulder Presses
    • 5 Rock Burpees; 10 Squats; 15 Shoulder Presses; 20 Curls
    • 5 Rock Burpees; 10 Squats; 15 Shoulder Presses; 20 Curls; 25 Rows

    Lt. Dan – 2 lunges:1 Squat ……20 lunges 10 squats

    Dying Cockroach x 20; Penguins x 20

    Lt. Dan Repeato

    Dying Cockroach x 20; Penguins x 20

    Unstack the stack

    • 5 Rock Burpees; 10 Squats; 15 Shoulder Presses; 20 Curls; 25 Rows
    • 5 Rock Burpees; 10 Squats; 15 Shoulder Presses; 20 Curls
    • 5 Rock Burpees; 10 Squats, 15 Shoulder Presses
    • 5 Rock Burpees; 10 Squats
    • 5 Rock Burpees

    Recovery walk back to the flag and the top of the levee

    Levee Sprints x 5

    NMM

    • Two Yutes took charge and made up for my tardiness by starting the pax with some SSH and Plank Jacks.  I had decided to smoke a couple of pork shoulders Friday.  Smoking takes very little attention, but I somehow managed to give it less attention than it requires.  When I woke up at 0530 my fire was out, so I worked as long as I could to save the pork before heading to The View.  That’s my story.
    • We did the stack when I Q’d last week and it sucked just as much this week
    • Rumor has it that Papa Smurf showed up to a few workouts barefoot last week.  He was asking me a bunch of questions during the sprints about Earth Grounding.  It was hard to act cool and contain my excitement.  It’s hard going it alone.

    Papa Smurf never seems to get tired.  It’s worthy challenge to try and wear him out.  It may take a round robin Q or CSAUP to do it.