F3 New Orleans

Category: New Orleans

  • Buying the Bundle

    Conditions:  Humid

    Warm-UP

    IW x 31; Bat Wings and Moroccan Robin (Forward Arm Circles x 20; Backards Arm Circles x 20, Seal Claps x 25, Overhead Claps x 25, Moroccan Night Clubs x 31) #Crowd Pleaser; Low Slow Squats x 15; Don Quixote x 10; Peter Parker x 15; Merkins x 15; Parker Peter x 15; Justifier Reflection x 15; Flutters x 15

    The Thang

    Bear Crawl to the Rock Pile (approximately 250 yards)

    Carry a Big Rock and a one handed rock to the Gym (approximately 100 yards)

    Wall Work:  Ball to the Wall; Ascending Testicles, Down and Dirty x 15; Chicken Peckers x 15; Hip Slappers x 15

    Carry Rocks back to the Rock Pile (Approximately 100 yards)

    Lunge walk x 40 yards

    Bear Crawl 60 yards

    NMM

    • My advertisement of a Low Impact Workout was more successful than anticipated.  I was pleasantly surprised to see 8 High Impact Men at my Low Impact workout.  I am sure The Boge, MmmmmBop, Vagabond, and even Hand Grenada were up for something Low Impact after the horrible things Hand Grenada made us do on Monday (Basically Sprint a mile with a 35 pound rock on your shoulder).  The meaner, leaner Gabby has been struggling with an injury to his svelty body and also seems to be in some kind of exclusive coffee tasting club with War Eagle and The Boge, which explains why they all wanted to be here.  Tool and JV came from afar because they love intrigue. 
    • After the initial Bear Crawl, Hand Grenada suggested that I with my promise of a low impact workout I was selling him a Bundle of goods that sounded good, but that he in fact did not want or need.
    • I have so missed JV’s labor pains.  They were in fine form during the initial bear crawl
    • There is a lot of perseveration on genitalia in the names of the wall exercises.  I did not name them   I got them off the F3 Nation website.  I can only imagine they were named by a 6th grader in an old man’s body. 
    • I’m a fan of these wall exercises.  Props to Ethanol
    • The new non-shovel Shovel Flag that Vagabond is flying should be the new standard in F3 Nola Shovel Flags. 

  • Sprinting on Wisner Mountain

    A hot but not so muggy morning presented me with another opportunity to Q. Over the last several weeks we have done some interesting beatdowns involving the Wisner overpass. I thought I’d try something different today. Kuch and Snooze joined me by the festival grounds for a change of pace.

    Warm up:

    Mosey around the parking lot and circle up.

    • SSH x 20 IC
    • Windmill x 10 IC
    • Grassgrabbers x 15 IC
    • Standing quad stretch each leg x ~30 seconds
    • Mountain climbers x 20 IC
    • Walking Frankenstein kicks through the parking lot

    After the warm up we moseyed over a portion of the trail surrounding the festival grounds on the way to the base of Wisner Mountain. From here, for research purposes, we moseyed up and over the mountain at a steady pace which took ~3 min (I’ll bank that knowledge and use it at a later date).

    From here we would work on some sprint intervals.

    • Sprint to the first expansion joint, recovery walk back to the start
    • Sprint to the second expansion joint, recovery walk back to the start
    • Sprint to the apex of the mountain, continue recovery walking to the other side

    Following a brief rest the running resumed

    • Mosey up the mountain and sprint the decline to the bottom of the other side
    • Sprint to the apex of the mountain, recovery walk to the bottom on the other side
    • Mosey back to the playground

    A round of round robin Mary commenced. Count off, name-o-rama, announcements, intentions, and physically distances COT. Thanks for the change to once again lead. God bless.

  • Whoopie!

    5 motivated Pax posted to grow in Fitness, Fellowship and in Faith. With the clock striking 0530, time for a disclaimer and then:

    Warmup –

    • SSH IC x 31
    • Grass Grabbers IC x 10
    • Abe Vigodas IC x 10
    • AC IC x 20
    • PP IC x 20 followed by ST IC x 20
    • IW IC x 15

    The Thang

    Mosey to the bench and picnic table.

    • LL step ups IC x 20
    • RL Step ups IC x 20
    • Dips IC x 20

    Single column Indian Run along the bike path. When the last man reaches the front, that Pax calls an exercise. All Pax run to top of levee and perform exercise x 3, then return to formation. Stopped along the way for some Ring of Fire after each full cycle.
    Once at the new Monday Joy AO spot, turned around and came back. Funnest Ring of Fire was holding low plank with each Pax completing 10 x Catalina Wine Mixers!

    COT – Announcements, Intentions, closed out with prayer to the Sky Q

    Naked Man Moleskin-

    New Joy Monday AO will meet closer to Treasure Chest at the end of Power Blvd. YHC didn’t think anyone would post this morning due to saturated conditions, but 4 brothers joined me to reinforce my own commitment. That made me say Whoopie!!

    SYITG

  • The Lord of the Thangs

    Huge thanks to the 20 men who posted this morning for Pope’s VQ! He’s been chomping at the bit to lead, and we greatly appreciate you guys making it so special for him, especially with our planning to move soon to an area where we’ll be starting F3 from scratch. Glad to know I can lean on him to Q every now and then!

    Excitement was in the air as more and more men made their way to the flag (Turbo Dog couldn’t hold it in.) The 11-year-old Pope had shown signs of natural leadership at previous beatdowns, so expectations were high, and he did not disappoint.

    The routine was centered around his new favorite topic, The Lord of the Rings. After having recently finished reading the books, a good percentage of his thought time these days is spent somewhere in Middle Earth, so the landmarks around The Gipper were quickly transformed into battlefields, fortresses, and volcanoes.

    Warmup: 20 Side Straddle Hops, 15 Windmills, 15 Merkins, 15 Cherry Pickers, 15 Butt Kicks, 15 High Knees

    Then, PAX grabbed age-appropriate coupons and mosey to the courthouse for the first stage of the Thangs:

    1st Stage–Battle at Helms Deep:

    Start as Legolas (fleet-footed elf) at the benches with 10 bench hops (hands on a bench and jump back and forth over), carioca run to the stairs, and run up to the top where each then becomes Gimli (short dwarf) and completes 15 dwarf jacks (smurf jacks). Then, down the ramp and back to the coupons where each becomes Aragorn (warrior king) and performs 12 sword unsheathings (overhead tricep presses).

    Three rounds of this, then haul the coupons up the stairs of the parking garage to the top ramp for…

    2nd Stage–Mount Doom:

    Hobbits Frodo and Sam teamed up to get the ring to the top of the mountain to destroy it in the flaming lava.

    PAX partnered up with partner 1 (Frodo) starting the beloved “Bear and Block” up the ramp: bear crawl a few steps, then drag/pull the cinder block forward from between your feet, then a few more steps, then drag, etc.

    Partner 2 (Sam) battled Gollum (coupon) at the bottom: 10 Man Makers for first round, 15 curls for second round, and 15 goblet squats for third. Once a set was complete, partner 2 ran up to Frodo to replace him dragging the block up the ramp, and partner 1 runs down to be Sam for a set at the bottom.

    Each time the block made it all the way to the top and was run back down, partners moved on to the next round’s exercise. After the third round, all PAX ran backwards with their coupons to the top (in the style of Gollum, dancing his way over the edge of the cliff).

    About half of the PAX found a way to destroy their rings/coupons early (a little too much “man” in the “Man Makers”) making their task a bit easier and making a Home Depot run necessary for YHC before next Wednesday.

    Moseyed back to the flag to replace the coupon fragments. COT with some great opportunities provided for giving back to the community, and Turbo Tax prayed us out.

    Thanks, again, for all the support for the young Q, and for allowing us to be a part of the F3 family! We’ll be taking full advantage of it until the day we’re moved out, and then we’ll be counting on your wisdom and support for getting F3 started in the Houma-Thibodaux area.

    God will provide!

    Goose

  • No running, but heavy breathing.

    Where’s the Q? Who’s the Q? Mass chaos, so YHC stepped up. Mosey around the clubhouse parking lot to the Stern Music Stand.

    1st Circle of Pain: SSHs 20x IC, Low Slow Squats 20x IC, Squat Pulses 20x IC, Hill Billies 20x IC, Grass Grabbers 20x IC, Parker Peters 20x IC, Low Merkins 20x IC, Self Love 20x IC.

    2nd Circle of Pain: mosey behind to Stern Music Stand to disturb the ducklings: Rocky Balboa 20xIC, Incline Merkins 20xIC, Step Hops 20xIC, Merkins 20xIC, Lunges 20xIC, Shoulder Taps 20xIC, Russian Twists 50 (that is, fifty) xIC.

    Another lap around the club house parking lot back to the shelter for the 3rd Circle of Pain: 10 box jumps OYO, dips 20xIC, Right Leg Step Ups 20xIC, Incline Merkins 20xIC, Left Leg Step Ups 20xIC, Shoulder Taps 20xIC, People’s Chair for roughly a minute, Right Leg Power Ups 20xIC, Decline Merkins 10xIC (YHC gassed out), Left Leg Power Ups 20xIC, five final box jumps.

    Mosey to the grass (or not) for a Circle of Mary: LBCs 20xIC, Dying Cockroaches 20xIC, Flutter Kicks 20xIC, Freddy Mercurys 20xIC, Hello Dollys 20xIC, J Los 20xIC, Ys 20xIC, Ts 20xIC and Ws 20xIC. Finish off with 10 burpees.

    Mosey back to the Virtual Flag. Count Off, Name-O-Rama, prayers for Brown Bag and his family, COT. Thanks for letting YHC lead.

  • WisnerMan Triathlon 2020

    Good morning racers. You’ve been training all year for the WisnerMan Triathlon-lon-lon-lon. This year’s course will consist of 3 different lengths, all of which you will participate, and up/over the dreaded Wisner Mountain-tain-tain-tain.

    W/U

    • SSH x 30
    • IW x 15
    • HB x15
    • AC x 10 x 10
    • JL x 10

    The Thang

    First event is the Olympic Length, 5150m Triathlon; a 1500m Swim, 40km cycle, and 10km run. On your marks, get set, go!

    • IC The Swimmer x 15 (Using bricks in each hand the PAX performs the freestyle stroke.)
    • IC Freddy Mercury x 25
    • Run up/over Wisner Mountain w/ your bricks

    Congrats athletes! Seeing how easy that was for some of you, you’re ready for the New Orleans Ironman 70.2; 1.2Mi Swim, 56Mi Cycle, 13.1Mi Run. On your marks, get set, go!

    • IC The Swimmer x 20
    • IC Freddy Mercury x 56
    • Run under/around/up/over Wisner Mountain w/ your bricks

    What were you thinking athletes!? That was very difficult and you just don’t have the time with the kids, the business, and your socialite lifestyle to dedicate to that kind of training. From here on out, we’re only going to participate in the fast, fun, and followed by beer Sprint Triathlons, 1200m Swim, 20Mi Cycle, 5K run.

    • IC The Swimmer x 12
    • IC Freddy Mercury x 20
    • Sprint from the pavilion to Wisner Blvd & back.

    You did it! You’re a WisnerMan. No, there’s no beer; it’s 6:15 in the morning, you lush. See you next time athlete!

    Thank you for the opportunity to lead,

    Da Parish

  • Strength in Numbers?

    Four PAX at LCM in City Park for another Monday Swolefest with hopes to hone the physique and sweat out the weekend impurities. Good to see JJ back in the mix the last few weeks, and good to see a couple others that didn’t succumb to the fartsack that seems to be plaguing many of our brethren. A last minute Q vacancy presented itself so YHC threw something together to test out the strength-in-numbers theory, and see how close to 1000 reps we could get with various block and non-block exercises. Here’s what we did:

    Warmup: SSH, WM, GG, AC, Toy Soilders, Squats LS & Side Lunge


    The Thang: Repetitive rounds of 10 exercises, x30ea in first round, x25ea in second, x20ea….

    1)Thruster w/ block

    2) Roach Press (combo of a dying cockroach and a chest press)

    3)Curls (mixed grip)

    4)RL Stepups

    5)Dips

    6)LL Stepups

    7)Block Swings

    8)Wildcard (Catfish – alt lunges w/block)

    9)Wildcard (High Rise – Tricep Extensions)

    10)Wildcard (Jesus Juice – Side leans w/block)

    Second round included all of the above and switched the wildcards to front rows, leg lifts, and Bonnie Blairs….Catfish was a machine leading these BBs IC x25!

    Third round went through first 3 sets, then time allowed for x5 manmakers to cap things off.

    We hit 615 reps total, not including the warmup…hopefully these did in fact make the PAX stronger…my arms were smoked afterwards. Perhaps we can do more next time.


    COT included thoughts for Brown Bag’s family as well as all of those associated with small businesses that are impacted by the shutdowns, restrictions, staffing issues, and more.

    Good conversations this am, good company, good way to start the week.

    Tool

  • The Joy of Two AO’s

    The Joy of Two AO’s

    Four brave PAX saw the weather and still got out of bed and came to the final Robeline “Joy” AO and met the new “Joy (of dry Feet)” AO.

    We gathered and noted the nasty clouds to our west and ran towards them with A Washington Football Team Run (formerly known as an Indian Run). We made a couple stops along our journey for a View of The View over Lake Pontchartrain. Stop #1 ~ 15 low slow squats and 15 Merkins; Stop #2 ~ 15 Wife Pleasers and 15 box cutters; Stop #3 15 Imperial Walkers and 15 Big Boy Sit Ups. We finished our journey along the levy at the new AO location (starting next Monday) at 45th and Erlanger.

    We came down the levy towards Esplanade and went to explore the playground for some more ab work with 15 more box cutters, 15 more wife pleasers and 15 more sit ups before starting our journey back to the starting point.

    On our way back, we periodically stopped to disburse down the levy to do exercises called out on a rotating basis.

    We gathered back at the start for 9 minutes of Mary before COT, announcements including telling others about next Monday’s new meeting place and a pitch for Q Source on Tuesday nights. We then lifted up all expecting parents, and our F3 brothers who are dealing with health issues and closed with gratitude for F3.

    We then took a knee out of respect not rebellion and thanked our Loving Father!

  • Go Fish

    YHC arrived to the AO a few minutes early to set out some cones, but the rain poured from above, which drew the 4 Pax to the dry entrance of NOMA. At 0630 the disclaimer was issued and we ventured out to test one of the Core Principles, held outdoors rain or shine.
    SSH IC x 31, Grass Grabbers IC x 10, Abe Vigodas IC x 10, IW IC x 15, AC IC x 20

    Back to the cover to deal out 7 cards each from the F3 workout deck. The game? Go Fish! It was technically wet enough to be like swimming like a fish! Rules were simple: If you get a matching pair, you Q both exercises on the cards. If the reps are given, complete as such. If no reps provided, complete exercise of number on the card plus 10. Hokie won, but there were no losers today!

    Finish off with 5 Sunday Mornings behind NOMA

    End with COT

    Naked Man Moleskin: The rain didn’t actual start until 0615, but it never stopped after that for the duration of the beat down. Go Fish was a fun change, but we never drew the jokers, which were to be 20 Burpees for the temptation joker and dealers choice for leave no man behind joker. Maybe next time! Plenty of Q spots available across the board! Sign up and fulfill another Core Principle! Peer led!

    SYITG

  • A View of the Star

    The View has many a Star, but alas only 2 posted for a levee filled frolic. YHC suggested a shared Q, gave a disclaimer, then mosey for a warmup.

    SSH IC x 31, Abe Vigodas IC x 30, Grass Grabbers IC x 10, Arm Circles IC x 20, IW IC x 15.

    Triple Nickel – 5 squats at the bike path, run to top of levee and 5 Burpees, 5 times.

    Jacobs Ladder – Start at bike path, run to top of levee for 7 burpees, run back to bike path, back up for 6 burpees, etc, until descending ladder complete.
    Mosey to the bench.

    Dirty Mac Deuce – 4 rounds of 3 x 12 exercises, one core, one arm, one leg. Lap between consisted of bear crawl up levee, run down other side, bear crawl back up levee and run down for next set. There were squats and merkins of variety, Catalina wine mixers and more!

    Mosey back to VSF for some Mary, then COT.

    Naked Man Moleskin – YHC was afraid he would be alone this day, but was happy to see Papa Smurf show up with 2 minutes to spare. We pushed each other, and YHC got to know Papa Smurf a bit better. The lake reclaimed the rocks this day, but the levee easily pulled us in. If you haven’t made it out to the new AO, you’re missing out!

    SYITG