F3 New Orleans

Category: New Orleans

  • Its 40, not 400

    A few weeks ago, YHC saw a backblast referencing a “traditional Okwata workout” that involved the levee and some exercises. As the children’s game of telephone illustrates, as word gets passed from one PAX to another, sometimes the message gets tweaked as it gets passed along. And looking at the calendar, YHC realized it had been exactly 1 full year since some brave okwata souls (looking at you JV, FracSac, mmmBop and Surge) survived a freezing cold day for the last (and 6th) running of the 40. A whole new troupe of PAX has arrived since then and had never had the pleasure of listening to me babble aimlessly while running back and forth and back and forth over the levee. So – lets do it!

    Quick disclaimer (actually, upon reflection – I think I forgot the disclaimer), then off. Breadsticks, speaking on behalf of all of Lakeview, pleaded to steer clear of the grass and the ants. YHC, speaking on behalf of YHC, thought for a minute and led the PAX to the grass, ants and levee. (Fortunately – I think the ants were sleeping).

    Circle up for SSH, IW, and some stretching to get warmed up. Then explain the background and premise. Background – inspired by U2 “40” which YHC still claims is the best closing song for a concert ever. The PAX, led by Kuch, wondered who this “U2” was, and claim never to have heard such a song. Kids today. But – we’re going over the levee 40 times. 10 exercises, each in 4 sets – going over the levee between each set. 40 trips over the levee, 40 exercise sets.

    And the best part – YHC gets to throw in 40 Facts and Figures. And to clarify for Ya Mom’n’Dem: YHC does not vouch for the accuracy of any said facts and figures. All have been googled, and located on at least one website. So there’s that.

    Today’s 10 exercises:

    Irish Jackasses: Thanks, Screw Top, for a nice new addition! These really suck when combined with running over a levee. Maybe next time, ST ought to show up.

    Cross Fit Merkins: Or Clap merkins, for those (Shuffles) who thing Cross Fit is for sissies.

    Big Boy Situps: Jingle Vader notices that YHC was doing these in the downhill direction on the first set. Noted, and corrected.

    Bobby Hurleys (Or Squat Jumps for those who don’t know who Bobby Hurley is, which apparently is most of the LVCC)

    Low Country Crabs: If only Yankee ever made it to Okwata

    Shuffles, a 20 count por favor

    Box Cutters: YHC kept plenty of distance from Triple Shift. That’s a longer story for yet another day. Jingle Vader plays the role of Triple Shift (again) in critiquing the shape of YHC’s boxes.

    Imperial Squat Walker: PAX stage a revolt, so YHC caves and lowers the count from 10 IC to 5 IC (10 Squats) out of fear. Still plenty of squats to burn the calves

    Catalina Wine Mixers: Way out in front, YHC saw Holy Grove and Triple Shift absolutely killing it. YHC was happy to be able to stay in front of Shorty, though. Maybe if Shorty showed up a little more regularly.

    American Hammer: Shorty and Surge thankful to get one useful fact for the day, as we talked about Hulk Hogan vs Iron Sheik (HH was Bacchus 40)

    8 Count Body Builders: JV chooses this exercise to round out the day.

    Finish at 6:14. Sheetrock does his best SOGO impression and finds a pothole on the run back to the flag – but keeps his balance and lives to fight another day. 5 Burpees OYO

    Circle up at the end. RRR coming soon, find a team and get signed up. Run. Run. Run. Prayers offered – we remember all of those intentions then finish with Psalm 40 (the inspiration behind the inspiration)

    Thanks for letting me lead, and until the next 40!

  • 1 Year Anniversary

    My how time flies. I have been getting up to workout at 5:30 3-4 times a week for 1 whole year. It was a major lifestyle change and I could not be more appreciative for my boy YaMomAnEm getting me out here and off my lazy butt. 16 men joined me at The Foundry for what I hoped would be a fun filled and full body beatdown. Disclaimer was given and off we moseyed to the track.

    Warm Up:

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

    Thang #1:

    The previous night I, along with multiple members of F3, attended the Lakeview Civic Improvement Association meeting regarding all the crime that has been going on in the city. In honor of this we split into 2 lines and did a Prisoner Indian Run over to the cement cylinders outside of the Children’s Museum. Here is where we spread out to perform Butkus. 1 minute of step ups then a 30 second rest break. 2 rounds for each leg for a total of 4 rounds.

    Thang #2:

    Mosey over to The Foundry where we split up into 6 groups of 3 (there was 1 group of 2). 6 stations consisted of:

    • Burpees (the counter)
    • Jump the snake
    • Lunges
    • Mountain climbers
    • Dips
    • Monkey bars

    First round completed with 15 burpees. 1 minute rest break. Second round completed with 10 burpees. I opted to use the monkey bars as they were originally intended and each member of their group would swing across the bars back and forth until time was called. My apologies to everyone 6 ft and taller.

    Thang #3:

    Mosey back to the warm up spot at the track and sweep the 6. Just enough time to squeeze in The Gross. 12 reps of 12 exercises. Some IC. Some not. Follow the Q’s instructions (looking at you Rudy).

    • Low slow Squats
    • Jumps (don’t let heels touch ground)
    • R side lunges
    • L side lunges
    • Floyd Mayweathers
    • Carolina Dry Docks
    • Diamond merkins
    • Nolia Clap (overhead hand claps)
    • Flutter kicks
    • Hello Dollies
    • Box Cutters
    • Freddy Mercury’s

    Mosey back to the flag. May have been 1 minute over but we’ll survive. Count off, name-o-rama, announcements, intentions, and sweaty ball of man.

    My thanks again to all the men of F3 for continuing to push me both physically with each beatdown and mentally when trying to construct the beatdowns as Q. It’s been an honor and a pleasure and I can’t wait for the next year.

  • Good Morning Burpees In the Cold

    It’s been a little while since YHC Q’d the 610 Stomp, so it was time to bring back a crowd pleaser:  Good Morning Burpees!    

    14 Men stood ready to take on the challenge, including 1 FNG, courtesy of DaParish EH!

    The clock hit 0530, time to give a disclaimer, then:

    Simple Instructions:  Run the traditional route and say Good Morning to everyone you see (30 feet between groups).  If they say Good Morning back, only do 5 Burpees.  If they don’t say Good Morning….10 Burpees.  If anyone pesters for a “Good Morning” then 15 Burpees.

    YHC probably picked a bad morning for this, as there were few pedestrians out and about on such a cold day.  YHC and DaParish did not come across anyone until on the way back, which accounted for around 30 burpees.

    COT, Countoff, Name-o-rama, announcements, intentions, closed with a prayer to the Sky Q…

    Welcome Blowfish!  Now that’s a great name!

    SYITG

  • In Honor of a Legend

    In Honor of a Legend

    YHC arrived hoping no one else would arrive, so he could skip working out in the cold. As it turns out, 39 degrees and no wind are ideal weather conditions for F3. It’s too bad only 5 were out at Popeyes for this gloomy yet beautiful morning, but those five received a quality beatdown to start their day. The Freedom Hammer also enjoyed another good southshore workout.

    Warm-Up

    SSH – 27 (Derek Jeter played for the Yankees’ 27th World Championship Team)

    Imperial Walkers – 26 (Derek Jeter played for the Evil Empire’s 26th World Championship Team)

    Peter Parkers – 25 (Derek Jeter played for the New York Yankees’ 25th World Championship Team)

    Seal Jacks – 24 (Derek Jeter played for the Yankees’ 24th World Championship Team)

    Mountain Climbers – 23

    (Derek Jeter played for the Yankees’ 23rd World Championship Team)

    Elevens

    YHC planned to run elevens at the standard Popeyes location, alas it was chained off still due to the Christmas displays (come on Jefferson Parish Parks Dept!). Quick audible – elevens begin now at the nearest park benches with 1 decline merkin and run around to the far wall for 10 incline merkins. Add and subtract one rep each round, so the pax always hits 11 reps each round.

    Conquer the Hills

    Derek Jeter is the only player in MLB history with 3,000 hits, 250 home runs, 350 stolen bases, and 1,300 RBIs. In honor of the Captain, the pax will climb all the hills at the Popeyes and celebrate with burpees on the top.

    Run to the top of each hill and do 1 burpee on first hill, 2 burpees on second…and 10 lunge steps between each hill. There are 7 hills surrounding the concert stage.

    Global Warming

    It’s cold so circle up for some global warming. Hold Al Gore and the first pax member drops for 6 Catalina Wine Mixers, second pax member drops for his six once the first is done with 3. Two trips around the circle completes our global warming

    Mary

    LBCs – 20

    Wife Pleasers – 20

    Monkey Humpers – 15

    Hello Dolly – 20

    Penguins – 20

    Flutter kicks – 20

    Closing Time

    Count-off, Name-O-Rama, and the naming of our FNG. We welcomed Sam this morning to our F3 brotherhood and named our good Catholic brother Martin Luther. Prayers for SOGOs healing and for all of us to use our endurance and strength for the glory of God. -RevSox

  • Smoked Stack

    Conditions

    Mostly cloudy, 67 F, Feels like 68F, Humidity 100%, Wind 6 mph from SSE

    Warm-up

    Imperial Walkers x 30; Peter Parkers x 20; Windmills x 10; Moroccan Nightclub x 40 Hold it…. Forward Arm Circles x 10 Hold it…..Backerds Arm Circles x 10

    The Thang

    Bear Crawl to the 6th tree and hang a right, bear crawling to the cone (total of 100 yards or so).  Then recovery walk to the cone (down a level) and crab walk across (40ish yards), drop a level and side lunge left, drop a level and side lunge right, drop a level and crab walk backwards, drop a level and crawl bear back to the start. 

    Stack – use coupons for squats, shoulder presses and curls

    • 10 eight count body builders
    • 10 eight count body builders, 20 squats
    • 10 body builders, 20 squats, 30 shoulder presses
    • 10 body builders, 20 squats, 30 shoulder presses, 40 curls
    • 10 body builders, 20 squats, 30 shoulder presses, 40 curls, 50 dying cockroaches

    Unstack

    • 50 dying cockroaches, 40 curls, 30 shoulder presses, 20 squats, 10 body builders
    • 40 curls, 30 shoulder presses, 20 squats, 10 body builders
    • 30 shoulder presses, 20 squats 10 body builders
    • 20 squats, 10 merkins
    • 10 merkins

    NMM

    • The crowd seemed pleased with the Moroccan night clubs followed by the arm circles
    • I’ve never asked for as many count downs as I did today.  I had to have asked Tool and Kenner Brah to countdown from 20 or 10 at least 15 times.  I was toast.
    • Thanks to Tool for keeping the energy up and pushing us to get down the mountain.  We had to take the ski lift down by swapping the body builders for merkins.
    • Kenner Brah, never one to shy away from making things awkward at the end of a workout, came through again by quoting Ed Sheeran lyrics as we started the COT.
    • COT got much better from there.  I had a really neat experience where for some reason, I felt compelled to pray for a young man from our church who recently got a job at Acropolis on Feret.  I’m rooting for this kid that he will stick with this job and get some good life experience.  Not sure why I felt compelled to share this with the guys but as soon as I did, Kenner Brah asked me his name.  He knows the kid and will soon be in-laws with the woman that owns Acropolis and give this kid his opportunity.  I walked away knowing that God is very much in control of this situation. 

  • We have a tire

    On the eve of the gloom, the PAX reported that the tires were still safe and “secure” outside of the Chamber of Horrors.   YHC isn’t used to props that aren’t music or costume related, so I was eager to use the tires on this 20th gloom of 2020.  

    W/U

    • Side-straddle Hops IC x 20
    • Imperial Walkers IC x 20
    • Hill Billies IC x 20
    • Sun Gods IC x 10 x 10
    • J-Los IC x 10

    The Thang

    • Fun with Tires – Split into groups of 2.  2 PAX will flip the big tire out 5 times each and then back 5 times each (for a total of 10 for anyone counting).  Meanwhile, the other PAX will do a routine of 10 Irkins, 20 Squats, 30 Rocky Balboas, 10 Dirkins, 20 Squats, 30 Rocky Balboas on the smaller tires.   Once the 2 PAX flipping the large tire are finished, trade off with 2 of the PAX doing the routine.  Repeat until all PAX have flipped the tire 10 times. 
    • Mosey to the Amphitheater.  When you get there, plank & wait or sweep the six; you decide.
    • Birth Control (Routine created by YHC to learn more about your fellow PAX) – From a line facing the hill.  The 2 outermost PAX will Bear Crawl/Crawl Bear up/down the hill.  Meanwhile, all other PAX will be holding a plank of their preference (High, Low, Left,  Right, etc.)  Once both outer PAX have completed their BC/CB the PAX to the right will shout the name & age of all his 2.0’s first.  The entire PAX will do the amount of Merkins for the ages of the 2.0s.  Then the PAX on the left.  Once all merkins have been completed, the next 2 PAX to the inside will go until all PAX have BC/CB and shouted the names & ages of their 2.0s.
    • Mosey to the Greek Benches for Box Jumps & Dips. 
      • OYO 10 Box Jumps
      • IC 10 Dips
      • OYO 8 Box Jumps
      • IC 8 Dips
      • OYO 6 Box Jumps
      • IC 6 Dips
      • OYO 10 Box Jumps
      • IC 10 Dips
    • Mosey to the flag. When you arrive, plank & wait or sweep the six.
    • Mary
      • 20 Dying Cockroaches
      • 20 Slow Wheezy Jeffersons

    Couterama, Namerama, Annoucements, COT

    Thank you for the opportunity to lead,

    Da Parish

  • Ab-Solutely

    Where are my keys, YHC kept muttering to himself.  Tick tock tick tock.  YHC roared in half a minute late to lots of mumblechatter.  Disclaimer easy to give. Definitely not a professional trainer.  So off go the PAX with a mosey around the track to the flag pole.

    Warmup: SSHs 31xIC, Squats 29xIC, Grass Grabbers 25xIC, Merkins 19xIC

    Mosey to the Row Station for the first COP.  The PAX divided into five groups: first group, 10 burpees for the count; second group, monkey humpers AMRAP, third group, merkins AMRAP; fourth group, dying cockroaches, AMRAP; fifth group, inverted rows, AMRAP.  Rotate around, and then rinse and repeat.

    Mosey to the Labyrinth for some ab work that went something like this: Russian twists 20xIC; Flutter kicks, 20xIC; Russian twists 18xIC; LBTs 20xIC; Russian twists 16xIC; Protractors; Russian twists 14xIC; Hello Dollys 20xIC; Russian twists 12xIC; Dying bugs 20xIC; Russian twists 10xIC; Low country crab 20xIC; Russian twists 8xIC; Real Freddy Mercuries 20xIC; Russian twists 6xIC; LBCs 20xIC; Russian twists 4xIC; Dying cockroaches 20xIC; Russian twists 20xIC. That’s 128 Russian twists in cadence, or 256 total.

    To the benches for a wrap up.  Too dark for box jumps, but…  Right leg stepups 20xIC; dips 20xIC; left leg stepups 20xIC.  Then mosey to the lights on Oak Alley.  Sprint ASAP to the last light and then back to the flag.

    Count Off, Name-O-Rama with video off, Announcement for Coffeteria, Intentional, COT.  At Coffeteria, YHC realized yet again that he is incapable of taking a video; all he got was two seconds of clapping after the PAX had all given their names.  Some day, Alice, some day.  Thanks, JV

  • Krazy Ivan III

    Well, it may not have been how EiEi originally imagined it, but on this January night the weather couldn’t have been much better, especially considering the threat of torrential rain from the west. The PAX began to gather after sun set as the electricity of the evening’s main event began to spark and hum along the lake front in Old Mandeville. Brethren from the southern reaches were welcomed with open arms as old friends reunited and new friendships were soon to be forged in sweat, adrenaline and beer.

    With a large contingent of The World slipping in under the wire, the tense anticipation simply could not have been any sharper. F3 fellows of all stripes were mulling about when, without warning, the score keeper’s cow bell (speaking of conspicuously absent) rang out in a clanging cacophony sending the runners off into the night.

    Now, every man ran his own race. Some took off faster than they oughta, while some found their rhythm and pace quickly. Some could’ve gone another mile, while some dropped to the earth at the finish line. Whether he completed 1, 2, or 3 laps, every man put the hay in the barn.

    Special recognition in the HEART category goes to SOGO, who, shortly before completing the 1st half of his 1st lap, caught a pot hole near the “horse-shoe playground” and suffered a severe ankle sprain. YHC, personally, would have called it then and there, thinking of the work week ahead, but this specimen of fortitude got his happy ass up and, not only finished his remaining 2.6 laps, but finished in 13th place!

    The Top 10 finishers were as follows:

    1. In Time

    2. Catfish

    3. The Hammer

    4. Speedy Gonzalez

    5. Bushwacker

    6. Beignet

    7. Steve

    8. Zoolander

    9. Belloq

    10. Brushburn

    With 60% of the top 10 finishers one might expect the Northshore (God’s Country) to have reclaimed the Freedom Hammer, but, alas, it was not to be this year. The dramatic announcement of the results by THE Manny sent shock waves through the reveling crowd, making disbelievers of both North shore and some South shore PAX alike. For the record, after two recounts, concessions were finally made with the the original tally of 366 to 288 verified.

    And so another year of trash talking and insidious photo bombing by the World’s hard-won spoils lies ahead. There’s still the summer time interlude of the trophy-less Gnarly Nutria to look forward to before we prime up the orchestra for the Krazy Ivan IV: Drago’s Revenge. Until then, thank you to everyone who showed up for some fun competition and fellowship. CSAUP stands for completely stupid and utterly pointless, but we who participate know that there’s nothing pointless to gathering, growing, and bonding; pushing ourselves and leading by example. Until next year…

    SYITG

  • Trading mental mistakes for Burpees

    YHC hasn’t been to the Mothership in awhile, and it was great to see 17 eager Pax ready to join in some pre-Crazy Ivan activity. First thing was the disclaimer, followed by a shout out to the Freedom Hammer, an honored prize from last year versus the North Shore.

    Mosey to the Great Lawn, taking the long way, circle up for the warmup

    SSH IC x 31
    Hillbillies IC x 20
    Grass Grabbers IC x 10
    Arm Circles x 20
    Peter Parker IC x 15
    Mountain Climber IC x 15
    Parker Peter IC x 15

    Have the Pax count off and remember their number…..for later

    Mosey to a long side of the Great Lawn for BLIMPS:
    Burpees x 5
    Lunges (each leg) x 10
    Imperial Walkers x 15
    Merkins x 20
    Plank Jacks x 25
    Squats x 30

    Continue until the lunges take you to the other side, each Pax completed 3 cycles. 15 Burpees so far…..

    Mosey to the cones set up on the Great Lawn for suicides:
    The cones are set up like a basketball court.
    Sprint to quarter line and back – 5 merkins
    Sprint to half and back – 5 merkins
    sprint to three quarter line and back – 5 merkins
    sprint full court and back – 5 merkins

    Next up was involving the cones again:
    Start at baseline and Burpee broad jump to quarter line, then bear crawl to half line, then peter Parker to three quarter line, then bear crawl to end.
    Note: bear crawl and PP are similar yet different…..

    Pax averaged 4 burpees, so 19 so far….

    Next up was a mental exercise to test the Pax when tired:
    YHC asks two pax for their number, say 5 and 12. We count SSH IC to 5 and complete 12 in silence, on YHC’s SSH. If all pax stop at the same time, we’re done. If any pax continue counting or fail to stop at 12, a penalty is administered.

    First penalty administered:
    SSH IC x 5
    10 Burpees OYO
    SSH IC x 5
    9 Burpees OYO

    Back to the mental test. Let’s say it was 3 and 11. Result? Next penalty was administered:
    SSH IC x 5
    8 Burpees OYO
    SSH IC x 5
    7 Burpees OYO

    Back to the mental test, and onto the next penalty….gotta stop when YHC stops!
    SSH IC x 5
    6 Burpees OYO
    SSH IC x 5
    5 Burpees OYO
    SSH IC x 5
    4 Burpees OYO
    SSH IC x 5
    3 Burpees OYO
    SSH IC x 5
    2 Burpees OYO

    One more chance for Pax to get it right: but one pax started counting during silent count…..
    Penalty followed….
    SSH IC x 5
    11 Burpees OYO…surely some Pax anticipated 1 Burpee….
    That was 65 more burpees, for 84 total

    Back to the cones for more suicides:
    5 Burpees, complete a full set of suicides like before, end with 5 burpees.

    That’s 10 more, so 94 total. If YHC has been counting, 6 more would have made it in…..

    A little Mary:
    LBC’s IC x 20
    Flutter kicks IC x 20
    American Hammer IC x 10

    Belloq, Willie, and Gabrielle take us out with some stretches…..

    Mosey back to the Shovel flag for COT:

    Count off, name-o-rama, announcements, intentions and closed out a prayer to the Sky Q.
    Name-o-Rama included the freedom hammer being passed around! South shore looks to hold the prized hammer for another year!

    SYITG!!




  • The Loop

    Conditions

    Overcast, 66 F, Feels like 67 F, Humidty 97%, Wind 5mph from SSE

    The Thang

    Run the two mile loop around Lafreniere stopping for occasional Circles of Pain

    • COP 1 – SSH x 20; Imperial Walkers x 20; Copperhead Squats x 20; Peter Parkers x 20; Windmills x 10
    • COP 2 – Bear Crawl 150 yards.  Turn around, 40 lunges, Forward Crabwalk as far as you can, Bear Crawl what’s left of the 150 yards back to the start.
    • COP 3 – Outdoor Gym.  Bernie Sanders (L-hang on the rings as long as you can).  Do 10 squats, then dead hang as long as you can.  10 more squats. 
    • COP 4 – Little Baby Crunches x 20
    • Along the way we stopped to do 10 Merkins in cadence as we waited for the 6.  Did 4 sets.

    NMM

    • After the bear crawls War Eagle let it be known that he believes I come up with my Qs on the drive to the AO.  Seemed like an insult.  I assured him nothing could be farther from the truth. 
    • Upon hearing that we were going to run the two mile lap, Hokie peeled off to work out solo at the outdoor gym.  He’s been dealing with knee pain and just received a cortisone shot.
    • I had a tough time coming up with a plan for this Q.  On the drive to the AO was when it hit me, let’s try to complete the loop.  Once I heard about Hokie’s cortisone shot, I should have modified my plan, but I didn’t.  That was a Q fail on my part.  It bothered me for the rest of the workout.
    • Luckily, things worked out.  The Disclaimer was late and hooked up with Hokie and they worked out together.  Still doesn’t excuse my poor leadership, but I’m glad it worked out.