F3 New Orleans

Category: New Orleans

  • Swole Fest IV

    Mondays at City Park Children’s Museum have become cinder block work-outs with minimal to no running. 8 strong. 35# cinder blocks. Disclaimer. Short mosey, and off we go.

    Warm-up COP: SSH x 20 IC, IW x 20 IC, Grass grabbers x 10 IC, Arm circles 10 forwards 10 backwards, Windmills x 10 IC, MC x 20 IC

    The Thang 1

    Flora 1-2-3, aka Blockora 1-2-3, aka Dora with blocks 1-2-3. High Rise introduced this last week during Swole Fest 3, and it was so much fun I brought it back for another round. All Pax partner up with blocks. 100 Merkins: P1 does Merkins with each hand on a block, P2 does squats, flapjack after 20 Merkins. 200 Power Cleans: P1 does Power Cleans with block, P2 does side lunges, flapjack after 20 Power Cleans. This one was quite tiring. 300 LBC’s: P1 does LBC’s with block on chest, P2 does block hops, flapjack after 30 LBC’s.

    The Thang 2

    Block-o-round. Each Pax stood 15 feet apart with block. Exercises with blocks x 20 in cadence, then animal crawl counterclockwise to the next block for the next exercise. Curls, Right leg lunges, Rows, Left leg lunges, Dips, Block raises, Curls, Bus-drivers.

    We ended with 8-count cinnamon twist crunch, explained and led by Belloq. Very nice exercise!

    COT: count-off, name-o-rama, intentions, and a prayer. We plan to continue Swole Fest for most of the summer, Mondays at City Park. Please come and join us. Thanks for letting me lead.

    Walleye

  • 2 Mile Time Trial #1 @The Stomp

    Another 610 Stomp in the books.  According to some quick calculations this makes the 251st consecutive-ish Tuesday that some form of F3 PAX has posted for a running workout in that spot.  T-claps to all for keeping The Stomp going strong!

    Thirteen men showed up, 10 looking to run and 3 looking to branch off for a low impact beatdown.  Good to see a few faces not normally seen at The Stomp….good to see Da Parish sporting and pushing the spiffy new F3 Patch hat…good to see Belloq getting in his usual pre-thing run….good to see Shorty in the gloom for his monthly F3 appearance.  This week we opted to mix it up the running a bit by centering the workout around a timed 2 mile run/race in lieu of the NOTC 2 Mile Summer Series races that have been a no go so far this year.  Lots of us enjoy those, and enjoy striving for faster times, racing against ourselves, and perhaps racing against each other.  

    Started off with a warmup mosey to the Festival Grounds track near The Foundry.  Next a quick COP with IP, WM, and PP to make sure everyone was good and loose.  Then on to the track for 2+ loops, giving it AYG, stopping when at 2 miles.  T-claps to Mahatma for stomping on the pedal…that dude is a beast! 

    The PAX finished with the following times:
    Bongo 15:52, Mahatma 14:36, Colonel Mustard 15:02, Belloq 16:15, Shorty 15:34, High Rise 17:12, Tool 16:58, Da Parish 18:28, Snooze 18:00, Sheetrock ??

    From here we moseyed the scenic route around the Big Lake to the front of NOMA when we reconvened for an Indian Run back to base, and made sure the entire PAX stayed together…no man left behind.  High Rise capped things off by demonstrating proper form for a minute of hip flexor stretching.  
    Although we didn’t get in quite the distance of typical Stomp, it seemed to be a good mix of easy, conversational running along with a chance to go full throttle and focus on speed.  We’ll do it again, once in July and August.    

    T-claps to the banged up PAX for still posting and getting in a beatdown.  

    T-claps to Mahatma and Colonel Mustard for representing the Marine Corps well with the top two times.  

    T-claps to Snooze who has become a regular the past few weeks.  

    T-claps to all ten PAX who seemed to all push hard on the two mile run.

    COT to cap things off.  

    Tool

  • You Don’t Know Jack Squat

    The accountability of F3 is real, especially when Q’ing. After only getting a few hours of sleep, I reeaaaaally wanted to stay in bed this morning… But I thought of Seaman’s disappointment if I didn’t make him do 50+ burpees. So I powdered up and met 8 Pax for the early morning version of WPM.

    Disclaimer.

    Warm Up:

    The Thang:

    • Dora 1-2-3
      • Starting Point: bottom of Mountain
      • Turn-Around-Point: top of 1st ramp
        • Burpees x 100
        • Russian Twists x 200
        • Squats x 300
    • Jack Squat (like Jack Webb, but with squats!)
      • Round of 6, 8, 10, 8, 6 Merkins, each followed by double the squats
    • Mary
      • Dying Cockroach x 25
      • Leg Raises x 20
      • Flutter Kicks x 20
    • Benches
      • Box Jumps x 10
      • Dips x 20
      • Box Jumps x 10
      • Dips x 15
    • Mosey back to flag for a Plank Variety to finish

    Closing:

    • Name-O-Rama
    • Announcements
      • Q-Source
      • Juneteenth running event tonight
    • Intentions
      • Call to action: F3 is open to ALL men. Let us be intentional about creating a group that more accurately reflects our New Orleans community.

  • WHO NEEDS SPOTIFY WHEN YOU HAVE BOGEY

    With a rare June cool front upon us, ten men (including an FNG) appeared from the gloom for a Rock City-style beat down.  It was a blustery 72 degrees with 30% humidity.  In most areas of the country that’s no big deal, but in south LA, it’s a huge blessing!  With passport in hand, Gabrielle traveled from burrows of uptown to Pontiff for a no running, Uptowner-style beat down, in an effort to nurse an injury.  Unfortunately, he did not get the memo that during the phased resurrection of F3 NOLA, Rock City lives three days per week at Pontiff, and the Uptowner is on suspension. 

    After the standard disclaimer, the PAX moseyed to the rock pile for a moderate to heavy rock.  We then mosey to what was a nice, open baseball field, only to find it had been fenced off for little league baseball.  YHC made the call to complete a warmup in the sliver of grass available.

    Warmup

    All in cadence: SSH x31, IW x20, MC x20, and Arm Circles (10 forward/10 backwards)

    Thang

    After the warmup, the PAX slowseyed to the adjacent parking lot for the Thang.  Shortly thereafter, Hawg complained, for the first time in my memory, of foot pain because of the asphalt and pebbles in said parking lot.  Poor leadership on my part for not looking out for my men; however, Hawg took it like a champ! My apologies once again brother!

    Ten Rounds of Tyson

    The PAX lined up on one end of the parking lot with their rocks to compete 10 reps of the following exercises, in cadence.  Then run to the other end of the parking lot, leaving the rock, for 10 of the following exercises (this is where Hawg rightfully complained), in cadence:

    Round 1- Overhead presses 2:1

    Round 2-Jump Squats- 1:1

    Round 3- Curls 2:1

    Round 4- Dying Cockroaches 2:1

    Round 5- Squat Presses 1:1

    Round 6- Diamond Merkins 1:1

    Round 7- Chest Presses 2:1

    Round 8- Lunges 2:1

    Round 9- Rows 2:1

    Round 10- 8-count Body Builders

    Tabata

    This is where it really got going.  Bogey was drunk with adrenaline and endorphins and began singing love songs from the 80’s.  He even took requests. The Tabata app was set for one minute on and 20 seconds rest for each of the following exercises:

    Incline Merkins, American Hammers, Monkey Humpers

    Rest

    Flutter Kicks, Freddie Mercury, Elevated Wife Pleasers

    Return rock and mosey to the flag.

    With a minute to spare, we completed penguins so we could feel like we were doing something, but really weren’t (except the FNG who did the penguins with his legs in the air- Tclaps).

    COT: Announcements, intentions, prayer, and named the FNG (Double Fudge- I’m thankful Bogey was not present when I was an FNG). Welcome back everyone, and thank you for the opportunity to lead.

  • Swole Fest Week 3

    Mondays have recently been turned into an all cinder block beatdown with no running, which is exciting news for a few of our banged up PAX. I took it upon myself to Q a block workout for the first time to challenge myself. Disclaimer/warning was given and off we stayed put for some warm up.

    Warm Up:

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

    Tha Thang Part 1:

    Flora 1-2-3: Dora’s lazy, mean stepsister. All pax partner up, and grab a coupon, preferably of the 35 lbs CMU size (concrete masonry unit). 100 Merkins – P1 does 10 with feet on coupon. P2 holds plank with feet on his coupon. Flapjack.200 LBCs – P1 does 20 LBC holding coupon high on chest. P2 holds legs 6″ off ground, and extends arms w/ coupon over chest. Flapjack. 300 Goblet Squats – P1 does 25 goblet squats. P2 lowers to bottom of goblet squat w/ coupon, and holds. Flapjack.

    This took a lot shorter time than I anticipated but thankfully I had more fun in store.

    Tha Thang Part 2:

    Block Webbs: A Jack Webb using a concrete block incline merkin & a block press instead of an air press.

    As I’m typing this I failed to catch the instruction to do an inclined merkin so we did regular merkins instead. After 5 rounds YHC needed a rest. I had the full intention of making it to 10 rounds so we started up again. However YHC’s arms were shot and I stopped the misery at 8 rounds.

    Tha Thang Part 3:

    Butkus: 1 minute step ups on cement planters for each leg with 30 sec rest between rounds. 2 round performed with each leg.

    Tha Thang Part 4:

    Lagniappe: Biceps curls and overhead triceps extensions 2 sets x 20 reps each using cinderblock.

    Supine chest press with cinderblock 2 sets x 20 reps. Sandwiched in between was a set of 15 reps of supine arm raises with cinderblock.

    5 minutes of round robin mary were performed.

    Count off, name-o-rama, announcements, intentions, physically distanced COT.

  • Walk The Walk – Swole Fest week#2

    “It is in your hands to create a better world for all who live in it.” ~ Nelson Mandela

    Eight PAX made their way to City Park on Monday morning start the week off right.  Good to see some transfer students from other AO’s. It was week #2 for Swole Fest which has been heavy on the upper body block exercises in an effort to give the guns some much needed loving.  The plan included trying a few different things and giving a nod to many things recently brought to light regarding injustices and inequalities.

    We strive to not infuse politics or certain hot button topics in F3, and YHC aimed to make sure he didn’t bend these guidelines on Monday.  On the heels of some powerful backblasts, messages, and workouts shared by PAX regarding recent happenings in the community, YHC felt we should try to keep the ball rolling in the right direction. Seemed as though it would be fitting to have a theme for the workout…“Walk The Walk”….striving to be a H.I.M. (High Impact Man)….doing, not just saying…being proactive vs reactive…less talk, more walk….and pushing for what we believe is right.   Here’s what we did:

    “This is F3.  I’m not a professional trainer, nor a professional motivation speaker…bear with me on this, I’ll try to give us some food for though to stew on this week.  Grab your block and let’s get started.”

    Warmup:  The usual stuff including IP, SSH, AC, WM, and a few more.  Then a demonstration with group collaboration on the form for some of the planned block exercises, to include block swings x5, thrusters x5, and bent over rows.  

    The Thang: A Northshore inspired circuit that included 5 timed rounds, adding in some “marching” to different locations between rounds. 10-20 reps first min, 10-20 reps second min, 1 min AYG AMRAP…aka High Impact Minute, quick breather, then a 2-3 min march holding the block overhead or out, similar to a protest sign, and keeping to yourself what you are marching for…someone or something that you feel should change and/or could use your help.  

    Quick quote before we start….“A life is not important except in the impact it has on other lives.” Jackie Robinson

    Round 1: Block Swings, Block Swings, Burpees AMRAP, breather, “Walk The Walk” w/block overhead/out. T-claps to SOGO (and others?) for 20+ Burpees in a min.  On the march, several of us noted that it was good to see the protest that was 2 days prior right there in City Park went off without a hitch and remained peaceful…no ruckus as some anticipated…T-claps to those whose kept it cool.   

    Round 2: Thrusters, Thrusters, Curls AMRAP, breather, “Walk The Walk” w/block overhead/out, with some good mumblechatter along the way….and some grunts and grumbling aimed towards the blocks. 

    Round 3: This stop was in front of NOMA where we discussed the museum’s namesake, who was a HIM of his time.  YHC pulled out a cheat sheet with some notes on Isaac Delgado’s legacy: “Immigrating from Jamaica in the 1850s, Isaac Delgado would make a fortune in the sugar and molasses business. He would repay the city with a surgical center at Charity Hospital and an art museum in City Park that began as the Delgado Museum of Art, but which is now NOMA. His will established his most enduring legacy, a trade school for boys that opened in 1921 that later evolved in Delgado Comm college. The quote: “The problem of city life is not its streets, its tenements or its gain, but what is to become of its boys. Give them a chance and a fair chance, and if the boys turn out right, the city will be right and so will all connected with it.” — Isaac Delgado, on the importance of early education.  We then knocked out Block Swings, Block Swings, Bent Over Rows AMRAP, breather, “Walk The Walk” w/block overhead/out

    Round 4: Thrusters, Thrusters, Merkins AMRAP, breather, “Walk The Walk” w/block out and pump out some Curls as we headed back to base camp located in the LCM parking lot.  

    Round 5: Before our last set, we took in another thought nugget from a former Saints favorite…”I’m hopeful, because I know that while we still have race issues in America, we enjoy a much different normal than those of our parents and grandparents.  I see it in my personal relationships with teammates, friends and mentors.  And it’s a beautiful thing.”  -Benjamin Watson.  Then on to Block Swings, Block Swings, Flutter Kicks AMRAP while holding block over chest….time’s up! 

    COT included one last quote: 

    “Commit yourself to the noble struggle for equal rights. You will make a greater person of yourself, a greater nation of your country, and a finer world to live in.” ~ Dr. Martin Luther King Jr.

    T-claps to the PAX for pushing hard, and to those battling injuries that still posted.  Thanks for the opportunity to lead and for allowing me to throw in some unorthodox stuff to the workout.

    Let’s continue to listen to those impacted by inequalities and see what we can do (or continue to do) to make things better….and be high impact men.  

    Tool

  • Flannel Friday @ NOMA

    High Rise coined the term Flannel Friday during Covid for Friday City Park workouts with 90’s grunge tunes. We kept the theme going today at NOMA. Today was a simple Tabata theme with no running. We have many F3 brothers recovering from leg injuries at City Park. The disclaimer was given reminding of physical distancing and off we go.

    A slow mosey around NOMA and the warm-up COP: SSH x 20 IC, IW x 20 IC, Grass grabbers x 10 IC, Windmills x 10 IC, Arm circles 10 forwards 10 backwards, Michael Phelps x 10 IC.

    The Thang: Tabata at the NOMA fountain. 10 stations, 10 exercises, 45 seconds of exercise, 15 seconds rest. 3 rounds. 2 minutes of rest in-between with Mary.

    The exercises: Broad jump up steps, Dips, Mountain-climbers, Shoulder press with cinder block, Parker-peters, Power-ups, Shoulder taps, Burpees, Curls with 20# dumbbells, Merkins.

    The tunes: 90’s grunge and rap.

    3 minute cool-down with stretching. COT: name-o-rama, intentions, and a prayer. The work-out was reminiscent of a JV leap-year beat down on leap-day where JV led 29 exercises in one spot without ever leaving the circle. Beautiful. Thanks for letting me lead.

    Walleye

  • Bringing the Thunder

    13 PAX braved the feels like temp of 93 degrees and the threat of storms this morning at the Birdcage. We were lucky to avoid the torrential downpours that immediately followed our COT, and I thoroughly kicked my own ass during this beatdown. Hats off to my fellow F3 brothers who pushed me to the brink today.

    The Warmup…Short Mosey to an Open Field (not the best idea surrounded by lightning, but what the heck), SSH X 20, Windmill X 10, Imperial Walkers X 20, Grassgrabbers X 10, Imperial Walkers X 20, Mountain Climbers X 20, Peter Parkers X 20.

    Short socially distanced mosey to the Zoo parking lot where we began a routine of Some Merkins, Core, Legs, Run around the parking lot…Repeat

    1. Merkins X 11 IC, LBC X 20 IC, Squats X 20 OYO, Run a lap
    2. Merkins X 12 IC, Dying Cockroach X 20 IC, Bonnie Blair X 20 OYO, Run a lap
    3. Merkins X 13 IC, Real Freddie Mercury X 20 IC, Imp Walker Squat X 20 OYO, Run
    4. Merkins X 14 IC, Flutterkicks X 20 IC, Side Lunge (10 each side) X 20 OYO, Run.

    The original plan was to repeat this with some variation on rep count, but the ominous skies provoked a Mosey back near the shelter. It was there, in honor of the conditions that we summoned Captain Thor.

    • The Captain Thor: Exercise OYO, but start as a group at the beginning of each round.
    • 1 Big Boy Sit Up, 4 American Hammer (2 is 1), 5 Merkins,
    • 2 BBSU, 8 AH, 5 Merkins
    • 3 BBSU, 12 AH, 5 Merks
    • 4, 16, 5
    • 5, 20, 5
    • 6, 24, 5
    • 7, 28, 5
    • 8, 32, 5

    With a little over 5 minutes left I called on some old fashioned burpees.

    • As many Burpees as you can in 30 seconds, followed by 1 minute of rest X 2
    • As many Burpees as you can in 20 seconds, followed by 1 minute of rest X 2

    Back to the flag, 30 seconds of plank until time. Count o Rama, Name o Rama, Soc Dist BOM and COT.

    Thanks again for providing me the opportunity to lead. I swear every Q I’ve had I end up doing more than I bargained for, and more than I thought myself capable of. I guess that’s the thing about Leading…you dig into yourself in a way that you didn’t think possible. So, it should stand to reason that stepping up to lead in our community (no matter how small) will afford us the same opportunity…finding out just how much you have inside of you, and realizing there’s a lot more than meets the eye. As we all reflect, discuss, and reflect some more about the current circumstances I just urge us to keep prepping ourselves by becoming the best version of ourselves everyday. The chance to rise to the occasion will present itself, and when it does…How will it find you?

    Thanks and see you in the gloom.

  • Dodging Cristobal

    Weather was holding off so six Pax departed after a quick disclaimer promptly at 0530.

    Found a dry patch at the edge of the park for warmup SSH; Imperial Walkers; Grass Grabbers and Arm Circles (For & Aft).

    Mosey to the zoo around flooded parking lot for a modified “short loop” DORA 1-2-3: Merks, Plank Jacks, Squats. Over to the fence for a few rounds of dips, step ups (L&R), decline merks. To another dry square in the parking lot for merkin ring-o-fire, a little MARY, and Al Gore ring-o-fire.

    Back to the circle with a few minutes to spare, closing out in the mud with some pickle pounding, and planking. Thanks for pushing as always.