F3 New Orleans

Category: New Orleans

  • Three is the Magic Number

    Well Fight Club is destined to be a workout for three. It doesn’t matter who drives out or stops by for a random morning beatdown, we will always have three. YHC will thrilled to see War Eagle arrive, knowing that JV and Hawg were on the way, YHC was excited to bust out some Dora for the first Wednesday since the Fight Club launch. Alas, Hawg fartsacked for something called R3 (rest, relaxation, and recovery). Since War Eagle and Jingle Vader are part of F3 we got in a glorious three man beatdown this morning.

     

    WarmUp

    SSH – 27 (to remind War Eagle in his ugly sweatshirt that the Yankees still have more WS Championships)

    Hillbillies -20

    Arm Circles – 10 forward and 10 reverse

    Inchworms – 20

    Windmills – 10

     

    Hold a Plank

    YHC is terrible at holding a plank position*, so the Pax moseyed back to the start and held a plank for a while. During the plank we did some exercises.

    Shoulder taps – 20

    Annies – 20

    Peter Parker – 20

    *YHC is still horrible at holding a plank.

     

    Big Laps

    The Fight Club has a long sweet ramp up the levee that is great for a calf burning run. The Pax did 5 big laps up the ramp, down the stairs and around the parking lap back to the ramp. At the end of each lap the Pax did descending burpees to celebrate the completion of each lap.

     

    Bear crabs

    Bear crawl from one bench to the other and do 15 incline merkins

    Crab walk back and do 15 dips

    Repeat twice with 10 and then exercises. There was a great deal of complaining at this point in the beatdown. JV’s hands hurt and War Eagle complains like an Alabama fan would if they needed to play an LSU schedule. War Eagle’s complaints continued throughout the beatdown. Nothing makes a Q smile like some good complaints from the Pax.

     

    The OMV

    Mosey down to the Kenner OMV and take a seat on the wall while the Pax waits for our numbers to be called. Since the OMV is currently closed, the wait was longer than normal. Ended the first sit with some air shoulder presses and ended the second sit by holding our arms in the Al Gore position.

     

    Suicide Merkins

    The Pax crossed the road to the parking lot for some suicides between the light poles. At each light pole, stop and do 5 merkins at the first pole, 10 at the second, and 15 at the third.

     

    Lunge Walk back

    The Pax alternated between lunge walks and mosey at each telephone pole on the way back to the start.

     

    Mary

    Wife Pleasers – 20

    Hello Dolly – 20

     

    Circle up, Count Off, Name-O-Rama, Announcements, and Prayer

    Thank you men for coming out to the Kenner for a beatdown and thank the Lord for the joys of salvation in Christ and community in the Church and our families,

    Rev Sox

  • Krazy Ivan Training at the Stomp

    It has been said that the only reason the World wins the GN is due to the Northshore presence.  Is that true?   Well then how would that explain a World victory at the 2019 Krazy Ivan?!   A GroupMe was sent to the Stomp runners to show up sleeveless and handsome.  Thank you all for getting that at least half right.

    The route would be similar to that of the Turkey Day Race.  North on Marconi, South at the roundabout, East to NOMA and up Lelong dr, back down through Roosevelt mall and sweep the 6s. Seal the deal with 10 burpees, 25 LBCs, 10 R Alabama Prom Dates, 9 L APDs.

    Counterama, Namerama, T-Claps to the Sky Q for the gift of the Day.

    Thank you for the opportunity to lead, SYITG

    Da Parish

  • No Sleeves, No Gloves, No Problem

    On the tail end of a surprisingly cold November week, four men proved their manhood by posting in the 45-ish degree gloom at Pontiff Park for The Uptowner.  The scheduled Q requested a sub days prior so YHC hopped on it as to commit to posting and help ensure the frigid-fartsack would not prevail yet again.  As the PAX trickled in, one could only notice some crazy dude walking up in beach-like attire….sleeveless, in shorts, no gloves, no hat….wait, that’s the one and only Jingle Vader!  YHC is always in awe of his tolerance to cold weather.  After exchanging a few stories to recap the frigid workouts throughout the week, the clock struck 5:30 and we kicked things off with a disclaimer followed by a quick warmup:

    Hillbillies x20, WM x10, AC x20, ISWx10, Plank Roll x15

    Circuit #1:  Next up, grab a small “good form” rock to work with before moving on to a larger one.  In an effort to avoid wet rocks and wet feet, we opted to stay on the pavement for:

    • Tricep Ext x10
    • Rock Overhead/Side Press to Opposite Knee x10 (Imperial Rock Press?)
    • One Hand Rock Curl x10 (use other had to balance/assist)
    • Squat x10
    • Rinse and repeat (all IC)

    Circuit #2:  Set small rock down, grab a larger “man maker” rock and return to the circle.  JV once again declined an offer of the extra pair of gloves YHC had five feet away….must be immune to the numbness that the rest of the PAX encounters with chilly boulders.  I’m envious.  This circuit would be w/partners doing the following:

    • PAX #1 – Inchworm Burpee w/rock press (small) x10 (Timer)
    • PAX #2 – Curl w/large rock AMRAP
    • Switch,  then rinse and repeat x8, x6, x4, x2 w/lagniappe x10 rock press on the last burpee round.

    Circuit #3:  Similar to previous circuit but different exercises

    • PAX #1 – Squat Press w/large rock x10 (Timer)
    • PAX #2 – Tricep Extension w/small rock AMRAP
    • Switch,  then rinse and repeat x8, x6, x4, x2 w/lagniappe x10 rock press on the last squat press round.

    Time to return rocks back to base, throwing in curls x10 with each one.

    Then burpees x10 to keep the blood flowing.

    Mary:  LBC x20, Dolly x20, Penguins x20, High Plank for 1 minute

    COT to cap things off.  As always, thanks for the motivation and giving YHC the drive to get out in the gloom.

    Tool

     

     

  • Bringing a Typical Uptown Beat-down to the Mothership

    Pre-Thang

    Gabrielle originally had the Q for this Mothership.  He had asked if YHC could take the Q.  Although YHC has another Mothership Q scheduled on Dec 1st, YHC was more than happy to help a F3 brother out and lead another workout. 22 PAX managed to meet up on a beautiful, dry, cool Saturday morning.  At 6:30, YHC gave his standard disclaimer and off went the PAX.

    Warm-ups

    Short mosey to the Peristyle and did the following in cadence:

    SSHs x 20

    Windmills x 10

    Seal Claps x 15

    Hill Billies x 20

    Imperial Walkers x 20

    MC x 20

    Peter Parkers x 20

    Then picked a partner and jogged across the street to the Great Lawn. Side hopped while facing the partner from one end of the field to the other.  5 burpees. Then side hopped back to the other direction facing the partner. 4 burpees. Rinse and repeat side hopped from one end to the other with decreasing count on burpees from 5, 4, 3, 2, 1. When finished, moseyed with the partner to the fountain in front of NOMA and performed 10 box jumps. Planked and waited for the six.

    The Thang (Chipper Workout)

    Because YHC doesn’t see much of the PAX from Metairie and MidCity at Uptown AOs, YHC decided to bring a typical Birdcage / Skinny workout to the Metairie and MidCity folks. Starting off by the steps in front of NOMA, each Pax had to do the following:

    Round 1

    • 50 Rocky Balboa (2 steps count as 1) in front of NOMA,
    • to the fountain with 50 dips
    • to the first light post with 5 burpees
    • to the 2nd light post with 50 Hello Dollies
    • to the 3rd light post with 5 Burpees
    • to the 4th light post with 50 squats
    • to the 5th light post with 5 burpees
    • to the 6th light post with 50 leg raises
    • to the 7th light post with 5 burpees
    • to the 8th light post with 50 King Kong shoulder taps.
    • Then moseyed back about a quarter mile to the steps in front of NOMA.  Rinse and repeat.

    Round 2 – rinse and repeat but shaved off the reps for all exercises to 40 count and all burpees to 4 count.

    Round 3 – rinse and repeat but shaved off another set of reps for all exercises to 30 count and all burpees to 3count.

    Round 4 – rinse and repeat but shaved off another set of reps for all exercises to 20 count and all burpees to 2 count.

    Round 5 – rinse and repeat but shaved off another set of reps for all exercises to 10 count and all burpees to 1 count.

    Each lap is approximately 0.5 mile.  In total, the PAX toughed out 60 burpees and 150 reps on each exercise and little less than 2.5 miles.

    While YHC was giving the instruction for the Thang, a lot of mumblechatter.  Triple Shift informed YHC with “that’s a lot of leg raises.”  The time was approximately 6:53 when the PAX started.  The goal was to finish all 5 rounds before 7:30.  YHC knew this would not be an easy challenge.

    Respect to Jingle Vader setting the tone early and starting at a very fast pace. Not sure what happened, but Triple Shift was screaming at JV telling him to come back during the first round.  The PAX finished strong.  T-Claps to Triple Shift, Tinkles, Rudy, JV, and Two Yutes for finishing the beatdown before 7:30. YHC had to call off the challenge right at 7:30, but much respect to few PAX (Mambi, Walleye, Fracsac – I may be missing few names here) ignoring the Q’s request and finishing all 5 rounds regardless of the time.  YHC loved it because he would do the same.  Needless to say, moseyed back to the flags few minutes late at about 7:35. YHC got a sense that everyone really enjoyed the challenge.  This was YHC’s most satisfying Q when he saw the PAX not giving up and giving every thing they had. The PAX who gave YHC a hard time about the leg raises finished first. 3 PAX finishing within the time were over 50. Everyone who came out today got stronger. Mad respect. YHC has a feeling the PAX will see this challenge again.

    COT

    Count-O-Rama 22PAX, Name-O-Rama, announcements, intentions. 2 FNGs (Flo and Gasper Goo) Our thoughts and prayers for I Love You Man’s niece, Hawgcycle’s mother and family, Two Yutes’ brother, Fracsac’s family, and safe travels for all family and friends during the Thanksgiving week.  Thank You all again for the opportunity to lead.  SYITG

    King Kong

     

  • Stop me if you’ve heard this before

    Today marks year 3 of YHC’s F3 addiction.  Thanks to the brotherhood which has welcomed me, challenged me, improved me.  Its been a great ride, and one I look forward to for many more years.  I hope that in some small way, I’ve helped other F3 members in the same way that everyone around the Flag has helped me.

    So – what better way to celebrate 3 years than by replaying the workout that first got me hooked on this.  Back before Hawg became a stoner, he was a thrust into the role of Emergency Q, as the Q for the morning of November 23rd, 2015 failed to show.  No, it was not “Shorty”.  It was a true and faithful brother of a slightly different height.

    Looking for Amnesty

    In hindsight, I have no idea how I survived that workout.  As Mambi referred to his first workout – I would echo that description for mine: “From Couch to F3”.  But it hooked me, and set me on a path.

    So here we are – November 19th, 2018.  Anniversary #3.  What did I do for the anniversary?  Uh, the same thing I did on November 23rd, 2015.  Same as I did on November 21st, 2016.  Same as I did on November 20th, 2017…  I’ve never been called “creative”.

    Mosey to the Rock Pile!  Oh wait, an old-school Cowbell Special: 10 Burpees OYO before we get started

    Warm Up

    SSH x5.  Then grab a rock.  Some muttering about how the warmup was as hard as Notre Dame’s schedule.  I will remember that comment, Rev-Sox.  But we’ve got to get busy.

    The Thang

    The thang that hooked me.  The Lieutenant Dan.  Yes, Bogey – WITH A ROCK.  At the end of the tree line, start Lunging and Squatting until you get to the fence.  x2.  x4.  x6.  Must. Keep. Going.  That’s a loooong way to that fence.  When you get there, no rest for the weary!  Grab a People’s Chair on the fence while we wait on the 6.  Mix in some curls while waiting for Triple Shift to finish hauling the largest rock ever seen.

    Once everyone gathered at the fence, it was time to give the legs a breather.  What better way to rest the legs than with The Jack Webb.  Yes, Amnesty – WITH A ROCK.  Merkins (one arm on the rock), Rock Presses.  1x/2x.  2x/4x.  Up to 8x/16x.  Hand Grenada 20 count, please!

    Circle up for some Mary.  One group of 4 PAX scoot over to the playground.  Everone get in a solid 10 Pull Ups, with spotting if needed.  Then hurry back.  Rest of the PAX are doing Mary.

    • Dying Cockroaches while PAX group 1 followed King Kong’s slow mosey return, hanging us out to dry.  31.  32.  33.  34……
    • Hello Dolly for PAX group 2, who seemed to understand that they should try and move a bit faster.
    • Leg Raises for PAX group 3
    • Flutter Kicks for PAX group 4

    Time to start moseying back.  And by Moseying back, I meant The Lieutenant Dan.  Yup, go the other way down the field.  Same as the first time.  Only Al Gore at the end.  Thanks, Kuch, for explaining the Al Gore to Momma and Dem.  “You see, you’re hugging a tree.  A tree hugger.  Get it?  Get it?”  As we again waited on Triple Shift, the PAX were given the choice of modifying the Al Gore: do it with your rock, or do it like Rudy (sans Rock).  Bogey tried with a rock for about 10 seconds, then decided he’d rather be like Rudy.  Good choice!

    Next up – another Hawg special from my second week: the Bloom Where You Are Planted.  Grab your rock.  The goal is to NOT PUT IT DOWN.

    • Shoulder Press, Curl, Row, Squat, Bench Press x12
    • Repeat x10
    • Repeat x8

    Time to return.  But Mambi wanted more – so one more Shoulder Press x6, just for you.  Now return the rocks and head back to the flag.

    Back at the Flag, PAX did 10 more OYO burpees, just because Rev-Sox thought we needed a bit more from the workout.

    Count Off, Name-o-Rama, Announcements, Intentions and circle up for the sweaty Circle of Trust.  Thank you all for what you’ve given me.  And thanks for the opportunity to lead again.

  • Getting back to Skinny

    This morning we pushed ourselves for a long lap around Audubon and The Fly – almost 3.5 miles.  Nice work, men.

    We started out with some warmups in place:

    • 20 x SSH
    • 10 seconds of left-leg-over-right followed by 10 of right-over-left
    • 10 x windmills

    We then did single line Indian Run to the benches in the front of the park for some more exercises:

    • 20 x step ups per leg
    • 20 x power ups per leg

    We then jogged 3 x running men and sprinted 1 x running men until we got to the pull up bars.  We split up into four groups for the following:

    • Group 1: 15 seconds of flexed hang from the pull up bars (this was the count)
    • Group 2: high plank
    • Group 3: mission impossible plank
    • Group 4: pickle pounders

    We then double line Indian ran across Magazine Street and into The Fly.  We stopped a few times for sets of 5 x burpees then circled up opposite the fields outside Children’s Hospital for one more round of exercise/Mary:

    • Ring of fire building up to 5 x merkins
    • 10 x LBCs
    • 10 x LBTs

    That got us to about 0611, so we moseyed on back to the flag, arriving just in time.  A solid 3.37 miles was completed by all PAX – a great start to Thanksgiving week. We crossed paths with the imminently well mannered Tulane Army ROTC a few times this morning.  Had me wondering how interactions will go with them following this weekend’s Tulane-Navy game…

    Happy Thanksgiving, everyone.

  • Wolf Pack MNT TGIF – Student wake up call!

    After a week of on the rode for work – 2 Texas workouts (The Woodlands and Katy) I was ready to hit the Mountain running!

    26 men showed up ( one out of town guest Pipeline from Charlotte) to what has become a legend in NOLA area AO status – Wolf Pack Mountain!  After a quick disclaimer we moseyed towards the campus.  As we entered the grounds of the area between the buildings and circled up, Triple Shift commented – we’re going to wake up some students!  Oh how their lives would change if they decided to make the commitment to roll out the rack for a regular 5:30 beatdown…..but we’ve all been there – some in the PAX aren’t long from leaving a dorm room!

    Warm Up – all 4 count

    SSH x 26

    Grass Grabbers x 15

    Parker Peters x 15

    Shoulder Taps x 15

    Push Ups x 10

    Count off 1 – 4 repeat – FracSac time warped to COT “5” – but we reeled him –

    Mosey to garage – group 1 & 4 and 2 & 3 squared up on opposite sides of the stairs – PAX from the groups then paired up to complete a DORA

    100 alternating merkins

    200 jump squats

    300 shoulder presses

    PAX 1 from each group climbed the stairs to 3rd floor then ran down the ramp while PAX 2 started the DORA – swapping efforts until completed.

    Then

    Groups 4&2 and 1&3  lined up for a “Working” Indian run up to the top of WPM – Once to the front of the line – PAX would call out an exercise for the line to complete x 3 – all men stopped completed then started the run – both lines kept good pace finishing strong at the top.

    Dilemma  QIC had additional work with only 6 minutes to go – do we turn and had back or push forward?

    We stayed in groups – splitting the upper parking area in 2 – PAX from each of the combined groups paired up.

    Sprint to the wall on opposite ends of the parking lot – perform 5 Merkins then run back to the middle PAX 1 does 3 Burpees PAX 2 8 LBC

    Run back to the opposite end perform 4 Merkins now back to the center where PAX swapped effort above – REPEAT this 3, 2, 1.

    NOW back to the flag – QIC was still convinced that the PAX had more to give so we started to run down but bailed at 4th floor to the stairs – quick pace back to the flag!

    All said we were only about 5 minutes over – SOLID work!

    COT – Name O Rama – Announcements – Intentions

    Holding each other accountable – Giving thanks to God and not taking anything for granted – accepting challenges while leading through character – OPEN our hearts to forgiving!

    God Bless – It’s a privilege to have the opportunity to lead!

     

  • Okwata – Physical Fury

    Okwata – there is no AO more unpredictable!  This time of year is a crapshoot as to weather but when you sign up to Q you get rolling either way!

    11 men showed up to the lakefront to work.  After a short disclaimer Triple Shift and his buddy (one day to join the pax, Adam) decided to skip the work out and take a walk along the lake.

     

    The rest of us took a short mosey to warm up:

    Short run with high knees and carioca around the fountain then circle up

    SSH x 25

    Side lunges x 25

    Head to the levee – line up for India Run – Pax the takes the lead and instructs the group what exercise shouts disperse – all PAX runs down the levee performs a 3 count then runs back to the top and the run continues until all have had a chance to lead.     JV decided that the PAX had not embraced the suck of the wet ground and had us perform superman roll to back cross – this got the group fired up.

    Now time to work:

    1-5 levee work

    Start with

    1 Burpee – run up levee perform 5 Merkin Jacks on top run down perform a Burpee run back up 5 Merkin Jacks run down

    Now 2, then 3, then 4, then 5 – Performing the 5 Merkin Jacks each time you hit the top of the levee

    1 minute plank recovery

    Partner Up – Wheel Barrel to the top (NOTE we did move down to a lower section)

    Pax 1 and 2 perform plank high fives – up to 10 by 2’s (right hand then left hand = 1)

    Then Pax 1 holds Pax 2’s feet as he upper body bear crawls up the levee

    Rinse and repeat 4 times so each PAX got 2 shots at climbing the levee!

    1 minute plank recovery

    Mosey back to the flag – apology to Abacus – he was tying his shoes and we took off not realizing he was pulling a hard 6!  He caught up and we started some Mary!

    Combo x 20 2 count – Dying Cockroach into Penguins

    Combo x 20 2 count – In and Out to flutter kicks

    High Plank J – Lo’s x 15 2 count

    COT

    Give thanks and take nothing for granted – carry forgiveness in our hearts!

    Let’s do this again some time!

     

  • What Some Men Will Do for Alfajores

    I’ve heard an alfajor described as an Argentine moon pie.  Which sort of seems insulting to something as tasty as an alfajor.  It’s like saying Messi is an Argentine Landon Donovan.  Sure there may be some basic similarities, but the analogy is lacking.  It’s like saying Jadaveon is an Uptown Rudy.  Anyway, the point is alfajores are delicious and I used them to get Yankee to post at Fight Club.

    Conditions:  40 degrees and blustery

    Warmup: SSH (IC) x 40*; IW (IC) x 20; Merkins x 15; Calf Raises (IC) x 15; Burpees x 15; But Kicks (IC) x 15; Low Country Crab (IC) x 15; Freddie Mercuries (IC) x 15; X Jumps x 15; Jump Lunges (10 each leg); Bobby Hurley x 10

    *Yankee showed up about half way through the warm-up so it was just me and Rev for the SSH.  I must say these were the most perfectly in sync and crisp SSH’s I’ve ever been a part of.  I only went to 40 because I didn’t want them to end.  It was magical.

    The Thang 

    Hit the ledge for an all leg chili pepper:

    • Round 1:  16 Channing Tatums; 8 box jumps aka Bongos; 16 Tatum Channings; 8 Low Slow Squats
    • Round 2:  12 Channing Tatums; 6 Bongos; 12 Tatum Channings; 6 Low Slow Squats
    • Round 3:  8 Channing Tatums; 4 Bongos; 8 Tatum Channings; 4 Low Slow Squats
    • Round 1:  5 Channing Tatums; 20 Bongos; 5 Tatum Channings; 20 Low Slow Squats

    Break out the Destrahan Dodecahedron (a 12 sided die with various exercises, many inlcuded in the warm-up, that I obtained at a Destrahan workout…those were the good ‘ol days.)  We cast the D&D Die to chose the exercises for the Fight Club Special

    Fight Club Special – run to the top of the levee and perform exercise #1 then run back down to the bottom to perform exercise #2.  Do this 5 times and that is 1 round.

    • Round 1:  Calf Raises x 30 and Peter Parkers x 30
    • Round 2:  Freddie Mercs x 50 and Peter Parker x 30
    • Round 3:  Jump Lunges x 10 each leg and Calf Raises x 30

    That was it.  We prayed and then I gave Yankee a box of alfajores for his troubles.  To my surprise he shared with Rev Sox.

    Thoughts

    • Fight Club needs your support.  Think about making the trip out there.  Rev Sox is working hard to EH locals, but the struggle is real.  Gremlin is a regular and we should work to keep this thing alive, if just for him and Rev.
    •  FYI – this AO is treacherous in flip-flops.  I recommend shoes.

     

  • Shuttle runs in the park

    Shuttle runs in the park


    After breaking the seal of their warm car, 4 brave men set out to conquer today’s set of exercises.  The weather man said it was 36 degrees, but that didn’t stop FroZone, T-Square, ShortBus, and Thighs from adding a few layers of clothing and getting after it.

    Cold Weather WarmUp

    To warm up, we did a quick lap around the track and then 20 jumpin jacks and 20 mountain climbers.

    Dynamic WarmUp

    The blood started pumping, so we did some dynamic warm ups from one telephone pole to the next and back.

    Karaokes

    Butt Kickers

    Zombie Walking

    Backwards Run

    High Knees

    Karaokes

    First Exercise

    Then we started the workout.  We split into teams of 2.  As one did the exercise, the other partner did shoulder taps until the partner returned from their shuttle run.

    We did Shuttle Runs from telephone pole to telephone pole.

    Lunges to the first pole.

    5 – Bobby Hurleys

    Sprint to the next pole.

    10 – Diamond Merkins

    Sprint back to the first pole.

    5 – Bobby Hurleys

    Lunges back to the beginning.

    We accomplished 8 runs, or 4 rounds per man.

    Then we did a 20 count rest.

    Second Exercise

    We did shuttle runs to the same telephone poles but in the format of BLIMPS.

    B-urpees – 5

    L-unges – 10 per leg

    I-mperial Walkers – 15 per leg

    M-erkins – 20

    P-lank Jumps – 25

    S-quats – 30

    Sprint from the far telephone pole back to the start.

    We did 3 rounds with a 20 second count down in between.

    Final Exercise

    45 elbow plank

    We circled up, counted off, name-a-rama, and a prayer for the week.

    By the end, the cold weather didn’t have an affect on our motivation or spirits.  The 4 brave men that took a deep sigh when they had to open their warm car doors, had found that after a few minutes of F3 exercising they can accomplish even the coldest day in NOLA!

    Great job, guys!  Can’t wait for our next time at the Master Melvin.