F3 New Orleans

Category: New Orleans

  • The Three Caballeros

    The Three Caballeros

    Three Pax came out in the gloom on a comfortable Wednesday morning for a beatdown. The Pax was dressed in hoodies and jackets like they were at an F3 in Michigan or Ohio, but this is the South so the layers of clothes were quickly discarded as the Pax made our way around LaFreniere on this beautiful southern 50 degree morning.

    The Warm-up

    The Pax moseyed from the flag to the large gazebo in the middle of the park for a standard warm-up routine.

    SSH – 27 (it’ll be 28 in October when the Yanks win another title, at least this is what War Eagle told me)

    Hillbillies – 20

    Michael Phelps – 20

    Smurf jacks – 20

    Rocky Balboas – 20

    Imperial Walkers – 20

    The Thang

    The Pax moseyed around the pond and stopped at some open grass for a series of plank exercises when they were encouraged to hold the plank the entire time.

    Merkins – 20

    Plank Jacks – 20

    Annies – 20

    Nolan Ryans – 10

    Stay in plank for a low hold and then a high hold

    The Pax continued their mosey around the pond to the exercise equipment on the Napoleon side of the park and only to discover that some nice man set up cones on the lawn, although the line wasn’t straight they would make for wonderful suicides!

    The Pax ran a standard suicide and then went to the equipment for a trip across the monkey bars ending with 3 pull-ups and then a rotation of incline merkins, step-ups, and hanging leg raises. 15 merkins was the count.

    The Pax repeated the same routine but this time the suicides were animal suicides. We moved down to each cone with a bear crawl, followed by forward a crab walk, then a booboo baby bear crawl, and finally a reverse crab walk.

    After two rounds of suicides and exercises, the Pax ran one more standard suicide and grabbed the cones before running back to the flag.

    Mary

    O Dolly – 15

    Hello Dolly – 15

    Wife Pleasers – 20

    The End

    Count-off, Name-o-rama, prayer…we tried to EH a fellow gloomy exercise fan mid workout hopefully we will see him one morning for some Popeyes.

    Thanks for the discipline and the opportunity to lead,

    RevSox

  • Improv at The Foundry

    YHC has not been extremely active on the Q sign up sheet.  This is kind of been disappointing b/c being the Q is the only payment that F3 truly request.   After so much that has been given to YHC, he feels that he owes much more.   Of course, he has his excuses, but if he were being completely honest, there is no excuse.  If you can post, you can Q.   When today’s scheduled Q did not show, YHC seized the opportunity to lead and to pay back F3.

    W/U

    • SSH x 30
    • IW x 10; HB x 10
    • AC x 10; reverse x 10
    • PP x 10; PP x 10
    • J Lo x 10
    • Take a Lap around the Track

    The Thang

    • Route 66 down the mall – Derkins
    • Mosey to the side wall of NOMA
    • Peoples Chair – List your F3 Name, Favorite Mardi Gras Krewe, Favorite Mardi Gras memory #HailThoth
    • Mosey to the Foundry
    • 4 stations x 12 – Big Boy Sit-ups, Rows, Dips, Merkins
    • Run around the neutral ground by Christian Brothers & back
    • 4 stations x 12 – Dying Cockroach, Lunges, Squats, Step Ups
    • Mosey to the Track
    • Partner up. Partner 1 mosey across infield, Partner 2 Spring 1/2 the track. Switch on the other side. (2 laps)
    • Mosey to the Flag

    Annoucements

    • Amnesty has a quarter Keg of the Official F3 Beer, Shovel Flag. He will host an F2 Event on Wednesday 2/20 1800 at his home, 136 Middle Park Pl. New Orleans. (YHC could be up for a Pre-F2 Run)

    COT – Lots of intentions were mentioned today for personal friends, F3 families, and thanks were given for our fortunes.

    Thank you for the opportunity to lead, SYITG

    Da Parish

    NMM – Plenty of PAX are members of Mardi Gras Krewes. YHC rides w/ the Krewe of the Rolling Elvi (in Muses only), as well as Krewe of Thoth (float 9a, last man, top deck). YHC loves hearing the crowds and especially his name or see a sign. If you feel comfortable, share your Krewe & Float w/ the PAX.

  • NO Spartacus For You

    We were fortunate it started to rain harder as 16 men gathered around the SF and one, Abacus, was running the track. (I’m missing one name. Let me know who and I’ll update this BB) DISCLAIMER and let’s mosey.  There was a lot of disappointment we weren’t doing Spartacus, but the pax were pleasantly surprise with what was in store. We found a nice, wet grassy field for the warmup:

    -SSH x 30 IC

    -IW x 30 IC

    -Abe Vigoda’s x 10 IC

    -Mt Climbers x 30 IC

    -Arm Circles x 30 IC (15 ea dir)

    Grab a rock:

    -shouler press x 20 IC

    -curls x 20 IC

    -squats x 20 IC

    -merkins x 10

    Let’s mosey 200m and back. Rinse and repeat with 15 reps and 400m run.  Rinse and repeat with 10 reps and 400m run.  Next is the  Merkin Circle.  Three pax at a time would run to outdoor gym and do 10 pull-ups each. While they were at the pull-up bar, one pax in the circle would do 5 merkins, then the next guy, etc… When all pax did their 10 pull-ups, we did one more round of the above, without the run.

    Time for some Mary:

    -LBC x 20 IC

    -Flutterkicks x 20 IC

    -Hello Dolly X20 IC

    -Dying Cockroach x 20 IC

    -Penguins x 20 IC (per Mahatma, heels together)

    -Wife Pleasers x 20 IC

    -J-Lo’s x 20 IC

    Times almost up, put the  rocks to bed and plank back at the SF.We did some High Planks, Low Planks, Left Arm up, Right Arm up and Mission Impossible.

    Countoff, namerama with a FNG, Announcements, Shoutouts and a Prayers.  SYITG!

  • Rocking around the clock

    YHC got back late Monday from a fun, party weekend in LA for the Grammys with the M. I met Weezer and learned who Cardi B is, and definitely had some demons to exorcise this morning. L.A. is great in doses, but it was nice to get back to LA. Enough of that though…after the obligatory disclaimer, we were off…

    Warm up mosey down to Walnut and back over to Cowan Circle for:

    SSH, Imperial Walkers, Peter Parkers, Merkins, Parker Peters

    Up West Rd to Freret and over onto Tulane campus, to LBC quad for the main event: Rocking around the Clock

    Starting in the middle of LBC Quad with 20 LBCs in cadence, followed by exercises at the sides and corners, and more LBCs each time we get back to the middle

    Starting with 20 Squats at 12 o’clock >

    20 Merkins at 2 >

    20 Jump lunges at 3 >

    20 Dips at 4 >

    20 Diamonds at 6

    20 Plank jacks at 8

    20 Derkins at 9

    20 Wide arms at 10

    Back off campus and back over to the smelly side of Freret, stopping for squats to collect the 6.

    Up the Loyola Recreational Sports Complex deck (baby wpm?), 5 burpees at the top and back down.

    Over to (big) Wolfpack Mountain, up the stairs with 5 burpees at the top and back down

    To the Benches!

    20 step ups

    20 dips

    10 derkins

    Mosey back to the virtual flag for COT.

    We got in 3.6 miles and some solid upper body work today, as well as ample mumble chatter about the deliciously sweet smell of biscuits and gravy in morning air, the foul smelling Loyola parking decks and how the quad at Tulane is called “LBC Quad” (no idea why, but obviously we did a ton of LBCs there).

    The weather was looking dicey this morning and we didn’t know what was in store, so t-claps to the 7 braves souls who turned up for another edition of Tsunami. I hope it didn’t disappoint.

    Until next time…your friend, Mariah.

    Xo 

  • Flatulence Friday

    After Tinkles started talking crazy about 5 miles & three garages, most the PAX followed YHC to the touchdown Jesus for our first COP:

    SSH x20, MC x20, HB x20, PP x20, SJ x20

    Moseyed to the mountain:

    Indian Run to the top

    2nd COP:

    Flutter kicks x20, Hello Dollys x20, PP x20, shoulder-tap merkins x15 & Real Freddies x20

    Moseyed to the incline:

    10 shoulder-tap merkins run down the incline followed by 10 burpees then backwards run up the incline, repeat twice and on the third time bear-crawl up the incline

    Plank-o-rama while we wait

    Moseyed down the stairs to the benches:

    RLSUx20, Dips x20, RLPU x20, Incline Merkins x20, LLSU x20, Dips x20, LLPU, Decline PP x20 followed by 5 decline merkins

    Finished at touchdown Jesus with 20 Russian twists

    Back to flag for count off, name-o-rama & prayer

    Stop eating beans & roadkill on Thursday nights!

  • It never rains in the Ukraine

    With a spot on rain forecast by Chiquita, YHC opted to forgo a trip to levee. Instead we had a heavy dose of shoulder & core work. JV grumbled a bit but nevertheless 14 PAX stayed close to shelter as the skies opened up.

    First we mosyed to bandstand for a warm-up COP and a healthy amount of duck fecal matter:

    SSHx20, PPx20, HBx20, PPx20 & SJx20

    Moseyed to the track for some fun with the running man:

    1 burpee at the 1st man, 2 at the second and so forth not knowing the end result until we reached the monkey bar. Finished with nine burpees then hit the bar:

    4 four groups rotated with 7 pull-ups, squats, LBCs & Dips

    Lined up back on the track for another run round of running man:

    2 shoulder-tap merkins at the 1st increasing by 2 until we finish with 18. YHC pulled an audible after 10 to finish with squat jumps from 12-18.

    Moseyed to the shelter as the rain starts coming down.

    COP of mary:

    Flutter Kicks x20, Cockroach x20, Dolly x20, Russian Twist x20, Real Freddie x20

    On the benches:

    RLSU x30, Dips x20, RLPU x20, Incline Mekins x20, Right Leg Bulgarian Split Lunges x20

    Back to a COP:

    Plank-o-rama with 10 Nolan Ryans on each side

    Back to bench:

    LLSU x30, Dips x15, LLPU x20, Left Leg Bulgarian Split Lunges x20

    Last COP:

    Rosalita x20, Elbow MCs X20 & mission impossible for 20 sec

    Moseyed back to flag for count off, name-o-rama & prayer.

    Thanks for good start to the week…

  • Muscle-Ship or is it Block City?

    With my knee giving me some issues this week and on the schedule to Q the mother ship I had to make an audible and Hawg was happy to swap AO’s for the opportunity to throw down a run heavy beatdown on the Mothership to rival Rudy’s beatdown the prior week. I planted Tools creation in the ground that is the Muscleship Shovel Flag and gave my usual disclaimer. Let’s Mosey. One lap around the museum.

    Warm Up – At Muscle-ship we get JACK-ed

    SSH x 20

    Imperial Walker x2 0

    Grass Grabbers x 20

    Seal Jacks x 20

    Red Bulls Smurf Jacks x 15

    Plank Jacks x 20

    Arm Circle Fwd & Rev x 15 each way

    Thang 1 BLIMP Mosey to the blocks.

    Mosey when Q yells HALT we did the usual BLIMPS progression all the way to the blocks. 5 burpees, 10 Lunges, 15, Imp. Walkers, 20 Merk’s, 25 Plank Jacks, 30 Squats.

    Grab a block and partner up!

    Thang 2 – DORA 1 – 2 – 3 – 2 – 1

    PAX 1 carries block above head while PAX 2 does exercise to get combined count of each exercise:

    100 Thrusters

    200 Curls for the Girls

    300 Chest Press

    200 Goblet Squats

    100 Tricep Extensions

    Mosey back the Fountain

    Thang 3 – Fountain work

    Right Leg Step up x 15

    Incline Mercks x 10

    Left leg step up x 15

    Decline Mercks x 10

    Bulgarian Split Squats r leg up x 15

    Bulgarian Split Squats l leg up x 15

    Mosey to the flag and circle up for some Mary

    LBC’s x 20

    Dying Cockroach x 20

    Flutter Kicks x 20 (RUDY ran by us, by him self and just kept on going)

    Penguins x 20

    American Hammer x 15

    Freddie Mercury x 20

    COT

    Count-O-Rama 11 PAX, Name-O-Rama 1 FNG – Welcome Brown Eye! He’s a GI Doc! Announcements and Prayer

    Another good beatdown! Thanks as always for the opportunity to lead.

    SYITG.

  • WPM or Angry Wave – Your Choice

    So, YHC correspondent has been pretty busy having started and new gig and trying to ramp up as quickly as possible so I apologize in advance for the lateness in this backblast.

    This morning would not only mark my one year anniversary of F3, but also the start of a new AO “The Angry Wave” . This AO name is in reference to the school mascot of the other school on St Charles Ave, Although there was much mumblechatter that it sounded like a STD, Which seemed appropriate with our F3 Urologist – Tinkles taking the first Q. I gave the usual disclaimer, Tinkles gave his announcement for Angry Wave that it would be an all running beatdown and the PAX split up and we were on our way. Interesting coincidence – Tinkles was the Q of my first F3 workout.

    I had a plan in my head of what I wanted to do but that went out the window when I arrived to see the Park and Street car line were ponds from the overnight rain. So we moseyed toward Walnut and then back down the Avenue to our favorite spot of grass next to Holy Name Church.

    Warm up

    SSH x 20

    Hillbillies x 20

    Grass Grabbers x20

    Mountain Climbers x20

    Fwd/Rev Arm Circles x10 each way

    Thang 1 BLIMPS around the Horseshoe – This was supposed to be down the Ave – which was what we did my first workout…

    Burpees X5, Lunges x 10 Imperial Walkers x15, Merkins x20, Plank Jacks x25, Squats x30 While running around the horseshoe.

    Thang 2 Mosey to the Circle on Loyola’s Campus

    Right Leg Step Ups x15

    Dips x10

    Left Leg Step Ups x 15

    Dips x10

    Bulgarian Split Leg Squats x15 R Leg up

    Dips x10

    Bulgarian Split Squats x15 L Leg up

    Mosey to the base of the Mountain

    Thang 3 – Dirty Mac-Dulla Mountain

    Trying to come up with something original I had scoured the Exi-con found this version of an Indian Run that sounded good but on paper but was kind of a cluster F. First guy in line drops and does 5 mekins and planks till the last guys passes him, then yells “6” to let the first person know to drop and start merkins.(Problem – 2 lines – so too many “6” being yelled out.

    At second floor landing Merkins x10, Low slow Squats x10, Dying Cock roach x10, Run up to 3rd level landing

    3rd level – King Kongs x10, Bobby Hurleys x 10, LBC’s x10, Run up to 4th level

    4th level – Diamond Merks x10, Monkey Humpers x10, American Hammer x 10, Run up to 5th level

    5th level – Burpees x10, Lunges x10, Freddie Merc’s x10

    6th level – Merkin x10, Squats x 10, Penguins x10 With it raining and running out of time we did not proceed to the the top.

    Flutter kicks x 15, Some other Mary I cant remember at this time. Then Mosey back to the Flag to meet back up with the Angry Wave guys. They put in about 5 miles, running around the park, to the levee, down the levee to Oak St. back up to Carrolton, and back down the Aveto the Flag

    Count-o-Rama, Name-O-Rama. 2 FNG’s – Welcome Grimace and Da Cuzan (He’s Da Parishes cousin) Prayed it out.

    I am so very thankful for starting F3 a year ago and am so much better for it. F3 has changed my life in so many ways. I am healthier, and more fit than I have ever been in my adult life. I have been presented opportunities professionally that would have never happened with out the fellowship of F3. I never thought on that first cold Feb morning that I would ever lead one of these workouts and now I do on a fairly regular basis. Thank you all for pushing me, motivating me, and always pulling me up even when I was the “SIX” for those first few months. I am forever indebted to you my F3 brothers! Always a privilege to lead this group of High Impact Men in the gloom. Thank you for the opportunity to lead! SYITG!

  • The Back Nine

    After some last minute scouting, YHC pulled up without a minute to spare. The disclaimer was given, including a word of caution about possible broken ankles, and we moseyed to the Great Lawn for the warm-up

    Warm-Up

    This month is Run Ranger Run and every yard counts, so YHC forwent the customary circle warm-up and chose to go old school Jr. High football style:

    High Knees, Butt Kicks, Karaoke left, Karaoke right

    The Thang

    We divided up into 5 teams of 4. Each team received a baseball and were provided the simple rules of Rarájipari – You must kick the baseball to the Foundry. One team member can kick it the whole way or you can pass between team members. First team to the Foundry wins.

    At the Foundry we all found some pull-up space for the Bern ‘n Burp – keep your chin above the bar as long as you can. When you drop out, do 10 burpees and take a 10 second rest. Repeato until time is called. Most of us got in 3 or 4 rounds.

    Rarájipari under the 610 overpass to Zachary Taylor Drive.

    From there we moseyed to the football field between Grow Dat and the Dog Park. 100 yard Bear Crawl

    Next we moseyed to the 9th hole of the frisbee golf course for The Jack Nicklaus. Starting at the 9th hole tee box, sprint to the 9th hole (or whatever you call the contraption that you throw the frisbee into). At the 9th hole, do 9 merkins followed by 9 air presses. Then walk to the 10th hole tee box and sprint to the 10th hole where you do 10 merkins and 10 air presses. Continue this through the 16th hole. We repeated the 15th and 16th holes.

    Rarájipari to the port-a-potties on the backside of the track.

    On the track – 600m run as hard as you can.

    Mosey back to the flag

    NMM
    • Mistake #1 – We arrived at the flag late. How late? More than 3 minutes, less than 35. I don’t really know. I wasn’t using a watch. I was wearing one, but I wasn’t using it.
    • Mistake #2 – Quiche wasn’t with us.
    • Mistake #3 – It took me a minute to realize Quiche wasn’t with us anymore. Fracsac went out to find him. Somehow in the 30 seconds we had been standing at the flag, Frac forgot where we had come from and ran off in the wrong direction. Meanwhile, rumor has it that Quiche had accidentally locked himself in one of the Rock ‘n Roll Port-a-lets. Fortunately all City Park Roads lead to the Port-a-lets on the backside of the track. Frac finally made it there and through brute strength was able to free Quiche. Both returned to the circle, smelling of excrement and unwilling to speak about what had happened.
    • Mistake #4 – While playing Rarájipari on the way to the track, I mentioned to my teammates that we shouldn’t tell the groups ahead of us that they should take the street to the right up ahead. As the Q, I am apparently supposed to be taking care of the pax and so I received some instant F3 karma when the sidewalk rose up and tripped me. It felt like a pretty spectacular fall.
    • We had one FNG – Scrub. He came out on his own. I wasn’t paying close attention, but I believe a medical resident at Tulane mentioned F3 to Scrub while he was there being treated for a virus he contracted in South Central Jersey.
    • We ran a lot. It was at least 4 and half miles, no more than eight.
    • Rudy met us for the circle of trust. He’s just in it for the fellowship.

  • Keep It Simple Stupid

    The Uptowner was greeted with 14 fiends this week itching to get their Friday fix. Although YHC had been voluntold to Q weeks ago, he slacked on working up a fancy workout with a cool theme, laminated weinkie, or pre-arranged cones. Therefore, back to basics for the PAX with 45 action packed minutes of good old-fashioned exercises and circuits, with hopes of leaving stronger than when we came. As the PAX rolled in, YHC gave the usual discalimer along with second disclaimer and warning that his sharpness as a playcaller may be hindered by the aftereffects of the evening beatdown and IPA fuelled F2 hours earlier. Here’s what went down:

    Warmup: IPW, AC, WM, LS Squats, PP, Plank Roll, LC Crab, all various reps IC, followed by a Bear Crawl approx 40 yds to the rock pile.

    The Thang: Countdown circuit with 4 exercises, all IC and same rep count, to be varied up along the way. These tend to be tough but the descending count provides some light at the end of the tunnel.

    • First round consisted of: Curls x15IC, Low Slow Squat w/rock x15IC, Shoulder Press x15IC, Mary/Rosalitas x15IC. Rinse and repeat x14, x13, x12, x11 all with varying Mary exercises at the end. YHC enlisted the help of the PAX to share the cadence duties.
    • Break for a bear crawl around our circle of rocks followed by a Alabama-cousin-marriage joke complemets of War Eagle.
    • Next round: Curls x10, Lateral Lunge x10, Shoulder Press x10, Dealer’s Choice Mary x10, rinse and repeat x9, x8, x7, x6.
    • Final round: Curls x5, Front Lunge w/rock overhead x5, Shoulder Press x5, Mary x5. Not much time left to keep working our way down so we had to cut it short and deposit the rocks.

    Last 90 seconds included Hip Flexors and Plankorama.

    COT to seal the deal. Welcome to our FNG who gace us lots of info on himeself but not much nickname material…hence the name Vanilla.

    T-claps to the PAX for pitching in on the never ending cadence.

    Tool