F3 New Orleans

Category: New Orleans

  • Here comes the sun…

    Ah yes, summer is almost here?  Ok it’s here.  As YHC walked up to the AO this morning, YHC wondered how his planned beatdown would go with the warm, sticky morning that the PAX were met with.  More on that later…With an introduction and disclaimer the PAX were off.

    Mosey to top of Oak Alley by the track:

    Line up in single line across at beginning of Oak Alley for warm-up.  All exercises into Q yells Halt

    • Walking Soldiers aka Kim Jong Un’s or Il’s aka Supreme Leaders
    • High Knees
    • Butt Kicks
    • Carioca Right then Left

    Circle up for additional warm-up:

    • Forward Arm Circles I/C X20
    • Reverse Arm Circles I/C X20
    • Imperial Walkers I/C X20

    Mosey to Shelter for:

    The Cooper

    • 10 Burpees
    • 10 Squats
    • 10 Merkins
    • Lap around back to shelter

    Reduce by 1 each round until finished.  For those who finish early, continue back up starting at 1.

    Just as we started, here came the sun!  Let’s pump up the heat and humidity.  PAX are not gonna be happy.  Sure enough somewhere around half way or two-thirds through Nip/Tuck started dropping F-bombs.  Other assorted mumblegriping heard as well.  My job is done.

    For those counting, that was 55 Burpees, 55 Squats, 55 Merkins (or 110 if you count the Burpees) and 10 laps (approx. 400 meters each).  This is not counting those fast few that finished and started going back up the ladder.  It was about 30 minutes of continuous beatdown with no rest in 80 degree heat and 90+% humidity.  Well done PAX, well done.

    As a side note, proud of the PAX for the several F3 brothers who ran with Medulla for his final lap.  That’s what Brotherhood is all about PAX.

    Next mosey back to Flag….just kidding!

    Mosey to Lagoon by Bandstand for Over the Hill and Far Away

    • Dips X20 Over the Bandstand and Back (SSH while you wait for Six)
    • Incline Merkins X20 Over the Bandstand and Back (SSH while you wait for Six)
    • Flutter Kicks IC X20 Over the Bandstand and Back (SSH while you wait for Six)

    Mosey Back to Flag

    Count-off, Name-o-rama, Announcements, Intentions and Prayer

    Thanks PAX for the honor of letting me lead! 

  • I don’t know what this is called, but….

    A great day for a VQ, relatively low humidity, nice breeze, and 3 partners in the un-gloom.

    Opened with some variety, shoulder tag was fun, alternating side shuffles. Abe Vigoda and the Sprinkler got us warmed up. Mosey to the Gazebo with a bonus run around the perimeter. Monkey humpers and Bat Wings to start. Trying to remember to lead a good cadence is always a challenge and not having a good bead on the official names of some exercises (hence the title). TClaps for the assistance of the PAX. Partner workouts Help a Brother up, Big Boy Situps (modified), assisted single leg squats, various Parkour type jaunts, hanging leg lifts, partner sit-ups rotating to touch elbows, Out of the pool, some other spontaneous static hold challenges. Mosey back to the flag for closing, intentions, announcements, BOM. Thank you all for supporting my VQ!

  • VQ AT THE STOMP

    15 strong at The Stomp for a straightforward run for my VQ.  
    The exercise:  run 20 minutes out then 20 minutes in with 10 burpees at the halfway mark.  

    Following a quick explanation that consisted of the entirety of the previous paragraph and the obligatory disclaimer (for the record, I am not a personal trainer nor I am a professional one – thanks, Fracsac) we were off and running.  Thanks to Rev Sox for taking the FNG under his wing and relieving me of my duties to explain the route. 

    Despite the conditions (extreme mugginess) and the midway burpees, all 15 finished strong with 3 minutes to spare.  We stretched then circled for countoff, name-o-rama, intentions then prayer.    

    Three key observations:  
    1. @smooth is still fast; 
    2. given the thick and muggy air conditions, tank top Tuesday participants were at an advantage; 
    3. 10 burpees wreck havoc on pace.

    Thanks to everyone for the encouraging words for my VQ.  It is an honor to be part of the group.  This exercise was not the most complicated or creative to lead, but it was still highly satisfy.  Thanks for the push, @kuch and @craigjcordes.

    The Skinny
    • T-claps to Rev Socks for bringing out Tua.
    • Turns out Tua’s wife went to Alabama so we got the name right (he went to LSU).  
    • Did I already say burpees make running the second half of 20/20 more challenging?

  • Burpee Free Monday, Respecting the Tradition, Edition

    Warm and humid spring morning at the skinny. I picked up the Q from Seaman who picked up the Q from Sabin so I felt obligated to not have the pax do a single burpee in Seaman’s honor.

    We moseyed then circled up for warm up:

    A bit of stretching followed by 15 windmills, 10 forward arm circles and 10 reverse arm circles (I even made the pax count backward in Seaman’s honor)

    Then we lined up for 7’s (froggers and hand realease merkins

    Then we lined up for 6’s (8 count body builders and high knee jump squats)

    Then we lined up for 5’s (Jack Webb’s and groiners)

    Next we ran four corners:

    5 squats

    5 squats, 10 merkins

    5 squats, 10 merkins, 15 plank jacks

    5 squats, 10 merkins, 15 plank jacks, 20 lunges

    Next four corners again:

    10 lbc

    20 lbc

    30 lbc

    40 lbc

    On to mini Dora 123 after partnering up:

    50 v ups

    100 Russian twists

    150 dying cockroach

    Slow mosey to the grass, by the benches, for Mary:

    PAX pick your poison Mary with 10 merkins between each exercise

    Mosey to the flag for 10 Nolan Ryan’s each side and 20 count mission impossible.

    Count off, name-o-rama (with FNG named Pauly D), announcements and prayer.

    Thank you for letting me lead,

    86

  • Base Chase stolen from Tito, and pregame for the Barathon

    Still full from the amazing dinner prepared by 86 at the Harrah’s steakhouse and my ears ringing from the Foo Fighters show that last until 1am. Not sure how it happened but I managed to forget to set my alarm but I just naturally woke up at 5:08am. Plenty of time to get to the AO.

    Tinkles who was also up VERY late split the group and took a crew for the Angry Wave – Hokey Pokey Bad Moon, 86 Gatsby Chips and some others went their way.

    My phone had no charge so no special jammy fanny. Damn it!

    OG warmup on the Loyola lawn: SSH x 20, Hillbilly x 20, Mtn Climber x 20, Peter Parkers x 20, Roaches x 20

    Then we ran to the top of WPM x 25 plank jacks on one side and 10 hand release merks. Ping Pong back to the 6.

    At the top we got a partner and did a quick lap one floor down

    FLIP FLOP x LC CRabs, Monkey humpers, Freddies, and Fire hydrants

    So that was four more laps

    Then down to the benchs for some dips and some bulgarian split lunges IC

    Finally was a base chase challenge. Team one vs Team two. Team two won so team one had to pay up 10 burpees.

    Things don’t always go as you plan – but we got it done. A messy am and Q but it was a pleasure to lead. I am missing some PAX – leave me a message below and I will add you so that you can get credit for attendance!

  • Waxing Angie’s List

    Beautiful AM at the FLY. Started with a debate about the launch point for the beatdown. Riverview vs the Hill. For now the Hill wins but I see Angie’s point. The riverview is nice.

    We circled up. I allowed for quite a bit of Mumblechatter today because I really wanted to focus on form and discuss form variations as we start this new AO with Kettlebells.

    We started with some warmup around the body, under the legs and hand tosses.

    Then we did a circuit x 3

    8 Halos IC
    10 Goblet Squats IC, 8 Overhead Presses IC each side, 15 Swings OYO, 8 Bend over Rows IC each side, and 10 Lunge Each Side IC
    Each lap of the circuit we got faster

    Tclaps to Triple Shift for really teaching us about our form options and variations.

    There were some definite gawkers driving by us – and they were looking. Perhaps at Angie List’s hairy arms? Lots discussion of waxing Angie or Angie checking out Triple Shift.

    After the circuit we did 6 min of Mary

    Low Country Crab – Me, Big Boi Pleasers – TShift, Russian Twist – ILUman Angie – LBCs Jingle – Dying Roach Willie – Penguins, King Kong – Hello Dolly

    Then we closed with a circle of trust.

    I am excited about this AO – I hope it takes off!

  • The Birth of the Renaissance

    Last week was technically supposed to be the official launch of the new Sunday AO, but Mother Nature prevented anyone beyond YHC from actually posting. With fair weather and high humidity, 6 men, including 1 FNG, met near NOMA to celebrate the actual official launch of the new AO. No kettle bells here, just a good old fashioned beat down was expected, as was promised on Mumble Chatter. YHC rolled in sort of hot, with only 3 minutes to spare. With the clock striking 0630, it was time for the disclaimer, and then a short mosey to the grass near the tree line for…..

    Warmup
    SSH IC x 31
    IW IC x 20
    Abe Vigodas IC x 10
    Grass Grabbers IC x 15
    Arm Circles IC x 20
    Peter Parker IC x 20
    Mountain Climbers IC x 20
    Parker Peter IC x 20

    Thang 1
    Instructions were simple….
    Line up at first tree, bear crawl to the next tree and complete 5 Burpees
    Lunge Walk to next tree, and complete 5 Burpees
    Bear crawl to next tree, and complete 5 Burpees
    Lunge walk to next tree, and complete 5 Burpees
    Sprint back to first tree
    YHC was leading the way, and sprinted back to the first tree, with Tool right behind. Once back at the tree, Tool informs YHC that we may have skipped a part. Yes, we did. YHC did not follow his own instructions and left off the second lunge walk. Of course all Pax followed suit, as the Q is always right. However, once back at the tree line, we completed the lunge walk with 5 burpees to the first tree, and sprinted back. All was right in the world once again.

    Thang 2
    Bataan Death March on Lelong Drive
    Form a column for an Indian Run with the last man dropping for 3 Burpees then sprinting to the front of the column.
    Each Pax had the pleasure of doing it once with a regular Indian Run to finish at the museum.

    Thang 3
    Dora 1..2..3
    Partner up
    100 Burpees, 200 Squats, 300 LBC’s
    Cumulative exercise where Pax 1 starts and Pax 2 runs a lap around NOMA, then flap jack until complete.

    Thang 4
    Shock and Awe
    Some mumblechatter initially, but it didn’t last long
    SSH IC x 5
    10 Burpees OYO
    SSH IC x 5
    9 Burpees OYO
    ……..
    SSH IC x 5
    2 Burpees OYO
    SSH IC x 5
    At this point, most pax know what comes next. However YHC had a surprise. Instead of the anticipated 10 Burpees at the bottom of the ladder, YHC did a sudden change and incorporated another favorite exercise….
    Catalina Wine Mixers IC x 10 (6 count) – It’s a real crowd pleaser.

    With 3 minutes remaining, a few stretches to assist in the cool down.

    COT
    Count off, Name-o-rama, name the FNG, Announcements, and closed it out with a prayer.

    NMM

    It took the Pax a long time to name the FNG. He’s going to work for Monster Energy Drinks, but we were drawing a blank, so Metry it became, as he lives there, and we don’t have one yet. If you don’t like it, too bad. You should have posted……

    With the time it took to name the FNG, YHC decided we would let the name for the AO marinate in our heads, and any good options could be submitted on Mumble chatter. Since we want something to do with the museum, YHC came up with The Renaissance, or just Renaissance. Unless there is serious opposition to this proposal, it shall stand. The Renaissance was primarily a time of the revival of Classical learning and wisdom after a long period of cultural decline and stagnation. Sounds like a cure for Sad Clown Syndrome to me……it lends to the DRP.

    Whenever YHC needs to bring a good beat down, burpees seem to do the trick. They are the perfect full body exercise.

    With 3 Q’s in the last 4 days, YHC did not see 1 Shovel Flag…….just sayin’

    Thanks for helping me launch the new AO. Somebody needs to step up and take the Q for next week.

    SYITG


  • I think I can. I think I can. I think I can…

    YHC has longed dreamed of making it around the entire Lafreniere Park walking track in one workout. Two Yutes, Boo Boo, and Darkwing Duck emerged form the gloom to assist in my attempt to make it around the park.

    5:30 Disclaimer and mosey to the beginning of the walking track.

    The Thang

    The goal–Route 66 around the park stopping at each light pole.

    1st exercise: SS. When you pass a bench do as many dips as possible until you complete 66

    2nd exercise: Mountain Climbers

    3rd exercise: Imperial Walkers. Those who have completed dips begin working on 66 Irkins

    4th exercise: Peter Parkers

    5th exercise: detour form the route and complete 20 pull-ups OYO

    6th exercise: Back to Route 66 – Squats

    7th exercise: Merkins

    8th exercise: Overhand Claps

    At last, the dream of making it around the park in one workout died. It was not meant to be this day. A mosey through the park back to the flag two minutes late.

    Count-off, Name-o-rama, COT

  • Blue Angel Dropped B.O.M.B.S

    YHC has been out of the Qing game for a while trying to finish off another semester of PhD work. So when the opportunity came to Q The Foundry it was a no brainer. YHC has a habit of showing up extra early the mornings of Q to scout out the AO and make sure everything is in place for the beatdown ahead. Around 5:25, Screw Top and his band of misfits emerged from the gloom followed by a gentleman wearing a Jesuit blue shirt introducing himself with a “normal” name like John or something like that. Clearly, we had an FNG joining us this morning without the PAX member who EH’d him. (No worries, Walleye, we took care of him).

    5:30 – Disclaimer and we were off heading towards the City Park office.

    Warm-Up:

    SSH, Mountain Climbers, Hillbillies, Windmills, Arm Circles.

    The Thang

    Mosey to the Foundry. Along the way, the FNG became quite interested in each of our names. “I bet you aren’t an Auburn fan.” YHC knew then we had a genius on our hands

    B.O.M.B.S

    Partner up. As a pair complete the following as one PAX member runs to the track and back:

    Burpees X 50

    Overhand Claps X 100

    Merkins X150

    Big Boy Sit-Ups X 200

    Squats X 250

    Post-Thang

    Mosey to the beginning of the Roosevelt Mall. At the first bench complete 5 dips, 2nd bench 10 dips…carry on till you get to 40. Mosey back to the flag.

    Our FNG competed like a champion. Turns out he served in the Air Force, flys for FedEx and had a royal blue shirt. He throughly enjoyed supporting the Navy and proudly accepted the name Blue Angel.

    COT

    *Sorry for the delay in writing the backblast. As always it was a pleasure to lead this great group of men.

  • Dirty Dozen at the Mothership

    A post following the Tchoupitoulas Bar-A-Thon is never easy, but 3 committed Pax (Sogo, YHC and Heisenberg) made it to bring the total Pax to a dozen. With the clock hitting 0630, time for the brief disclaimer, and then a mosey to the Great Lawn for……

    Warmup

    SSH IC x 31
    Hillbillies IC x 20
    Abe Vigodas IC x 10
    Arm Circles IC x 20
    Grass Grabbers IC x 10
    Peter Parkers IC x 20
    Mountain Climbers IC x 20
    Parker Peters IC x 20

    Thang 1

    Dirty Mac Deuce…..
    Round 1
    Merkins IC x 12
    Squats IC x 12
    Flutter Kicks IC x 12
    Do a Lap around the Great Lawn

    Round 2
    Shoulder Taps IC x 12
    Lunges IC x 12
    Hello Dolly IC x 12
    Do a lap around the Great Lawn

    Round 3
    Floyd Mayweathers IC x 12
    Side Lunges IC x 12
    Dying Cockroach IC x 12
    Do a lap around the Great Lawn

    Round 4
    Diamond Merkins IC x 12
    Monkey Humpers IC x 12
    Tin Snips IC x 12
    Do a lap around the Great Lawn


    If anyone really knows this guy, you know that Catalina Wine Mixers usually make it into the DMD, but we were doing the exercises on the brick path, and YHC does not like the feel of elbows on brick. Knowing the Pax was itching to do this exercise, YHC moved the Pax to the grass where we performed Catalina Wine Mixers IC x 10. With the crowd back under control, time to mosey to the NOMA fountain.

    Thang 2
    Right leg step ups IC x 15
    Dips IC x 15
    Left Leg step ups IC x 15
    Derkins IC x 10

    Thang 3
    Mini Dora 1…2….3
    Count off, 1 and 3 partner up, 2 and 4, 5 and 7, etc.
    Burpees x 50
    Squats x 100
    LBC x 150
    1 Pax starts exercise, Pax 2 runs the circle around NOMA

    Thang 4
    Mosey to the Tree line for some “Embrace the Suck!”
    3 minutes of 6 x SSH, 6 x Merkins, 6 x Bobby Hurleys (over and over)
    During the exercise, Shorty recommended renaming the Bobby Hurleys to Zions. Shorty doesn’t post much and rarely has good ideas. At least he fixed one of those issues today……
    Rinse and Repeat for 3 minutes of 6 x SSH, 6 x merkins, and 6 x Zions!

    Mosey back to the VSF for the COT
    Announcements, Intentions, closed with prayer.

    NMM

    It looks like Smooth is leaving us soon with an awesome adventure to Spain! Good luck and come back and visit. Send us a photo of the shovel flag when you start the F3 there…..

    Speaking of shovel flags, where are they? Someone must has several in their trunk……..

    Glad to see Quick Draw back! Kotter!

    YHC got the selfie, minus Hawg and Dax. Thanks for posting with me today, and for allowing me to be part of such a great organization. Coffeteria after at Cafe Navarre was awesome as always!

    SYITG