F3 New Orleans

Category: New Orleans

  • One Headlight with Cena – from Fracsac

    The Double Nickel week continued with 9 Pax joining YHC at Okwata.

    YHC barely made it to Okwata on time, for during the drive on West End headed to the AO the lyrics to One Headlight by the Wallflowers was blaring through the radio. Ironically YHC has one working headlight and NOPD felt the need to make that clear. Nevermind the other Pax doing 50 in a 35. Being the polite law abiding type, a simple warning was issued.

    So that’s how it started.

    Disclaimer given after much guff from Rudy about being “responsible” and mosey to the grass in front of the fountain. We did Star Wars stuff, nothing else to note. Cena Downrange from Pittsburgh thought it was the best warmup ever.

    Double shots with Jack Webb at the Barre. It’s always a crowd pleaser. Cena started taking notes.

    Mosey to the lake. YHC heard rumblings of “I ain’t going swimming” and “what’s he doing?” as YHC descended the steps to the waterline. Just derkins men, that’s all. Cena looked disappointed.
    Hawgcycle would have been proud. Only issue was the lake was calm.

    11 blue light posts with 5 burpees at each. Cena did extra, and Rudy felt the need to go with him.

    Up to Canal for BLIMPS & Four Corners with 5 x 8 count body builders every time we crossed the levee. Cena was really impressed now, he couldn’t wait to get back to Pittsburgh and show off his new learnings.

    Mosey to the House of Pain for Pull ups. Everyone got at least 6, then mosey back to the flag.

    YHC tossed in some Star Wars trivia, which all failed miserably at, so finished with some more burpees. Cena probably knew all the answers. He’s the kind of guy that doesn’t want to show everyone up.

    COT count of and namorama with last day of 54. Double Nickel is coming!

    Thanks for the brotherhood!

  • Cat Herding at El Diablo – from Fracsac

    The Double Nickel week continued with 8 Pax joining YHC.

    Hokie arrived with an FNG, adding to the already eclectic atmosphere at the flag. Thumb War was assigned to get to know the FNG throughout the workout and tell us about him at the COT.

    Disclaimer given and mosey to the field for a warmup. Lots of confusion over the Star Wars themed movements. Hand Grenada and Bogey thought they were already at coffee with all the mumble chatter. YHC was losing the pax and somewhat disappointed but faith was restored when the pax properly identified the greatest exercise ever created. YHC completely recovered with the Squat Twist. That really seemed to get Bogey back in the game. HG seemed lost, probably looking for Mayhem. Opportunity was taken to throw in some Catalina Wine Mixers. Aquanet really liked those and was telling Kilo how they truly were the 2nd best exercise. Kilo simply responded that he could fly a plane now. CWMs have that effect.

    Mosey to the corner of the field. YHC turned to see where the FNG was and realized he already shook Thumb War. He somehow sent him back to the flag. With HG looking for ghosts, The Architect was being drawn to the Bogey side. We quickly did 5 burpees at 11 different stations. Hokie pointed out that we did them at the cones and he was certain we did 55. Yes, yes we did.

    Mosey to the rock pile. YHC told the pax there was a theme coming.

    We did U-Hauls with the rock, followed by Rows. HG was mumbling to himself, the Architect and Bogey were sparring over Star Wars knowledge, and Hokie was looking for more cones. Aquanet and Kilo were making engine noises, not sure what that was about. But Thumbwar was back, which seemed to make our FNG a little disappointed.

    Mosey to the playground for Pull Ups. This was turning into Cat Herding. Somehow got the pax to do 3 rotations of 3 x pull ups with planking.

    Mosey to the KNOT steps. No sign of those guys.

    First we did Everest, which is a lunge up the step and a squat, alternating.

    Next was Elf on the Shelf.

    YHC asked for the theme.

    Burpees
    U-Hauls
    Rows
    Pull-ups
    Everest
    Elf on the Shelf

    It took a while but we got there. Mosey back to the flag for COT.

    Thumbwar did manage to get some info on the FNG. Marine Veteran and aspiring Chef. Welcome Mess Hall!!

    Thanks for joining me and for the brotherhood.

    SYITG

  • Boisterous Rock City – from Fracsac

    The Double Nickel week continued with 8 other Pax joining YHC.

    Disclaimer given then off to meet Hand Grenada while Tenderloin hit the track. Once HG was finished pounding his morning Joe, the pax circled up for the warmup. Nothing to note except the squat twist, which brought much joy to Bogey. Mr Rogers did not like the squat twist, not sure if it was the name or the evolution. Either way, he protested during the SSHs.

    Continue to the Rock Pile. YHC informed the pax that rock burpees would be afoot, so choose wisely. Rudy gave YHC the proverbial middle finger and chose the biggest rock he could find. Kilo heard him mutter something like “he lies.” Kilo responded with “I do too know how to land a plane!” And with that he grabbed an even bigger rock!

    HG got tired of waiting and said he was headed for the hill. Fast Tax said “not so fast” and pointed out a railroad tie and said we should do 5 x rock burpees.

    On we went stopping at a random tree Bogey seemed to connect with. He demanded 5 more rock burpees.

    We continued to the hill for 11s. Rock burpees and OH press. YHC was going to do an ab exercise but HG demanded we lug the rocks. Vagabond yelled out “Do em right y’all”.

    On to the playground for one last thing. Stations with 5 x pull-ups and everything else AMRAP. Two rounds.

    Back to the rockpile and mosey to the flag

    COT

    Thank you all for the brotherhood!

  • Hug your Mommas – from Fracsac

    Double Nickel week kicks off with the Renaissance! 5 Pax came together to celebrate life and to strengthen bonds through shared suffering.

    Warmup facing the bacon with many references to Star Wars and a little squat twisting.

    11 light posts with 5 burpees at each.

    Grab a frisbee and a football and mosey to the dueling oaks where each Pax honor would be on display! There were many burpees completed due to poor marksmanship.

    Jack Webbs

    Finish with 3 x Sunday Mornings

    COT

    Hug your Mommas today! Virtual hugs count!

    SYITG

  • Bollard BOMBS – from Mayhem

    68 degrees, 98% humidity, 3 mph out of the NE

    Disclaimer as the beautiful sunrise commences

    9 PAX in total mosey to the Mardi Gras Fountain

    Warmarama consists of MMP, SWM, GG, PP, MC, TF, FT

    Lap around the fountain and head to the lake

    Thang 1:
    Grab some wall for Merk-Jax
    1:2 up to 6:12 and back down to 1:2

    Thang 2:
    Line up along designated bollard
    One 4-count SSH IC, one broad jump, walk to next bollard
    Two SSH… to 10 SSH
    Lunge walk back to start

    Thang 3:
    BOMBS-Weave
    Groups of 3 – 3 minutes at each station AMRAP
    6 stations: Burpees, Overhead Claps, Merkins, Big Bois, Squats, Weave the Bollards for about 100 yards and mosey back

    Thang 4:
    Plank-o-rama (plank exercise, core, plank, core, etc.)
    Hip Slap, LBC, Shoulder Tap, Freddy Mercury, Merkin (slow), Flutter Kick, and the culmination… Mayhem Merkins (10-count hip slap shoulder tap merkin)

    Thang 5:
    Take a picture with the sunrise

    Back to the flag
    COT

    Thanks for the opportunity to lead
    SYITG

  • Park Squatters – from Hand Grenada

    PSA: Hand Grenada doesn’t believe in backblasts. We believe it is because he doesn’t know how to type, or even read. Therefore, Mayhem is writing this BB for him. Although HG knows this favor is taking place, details were not discussed. Also, HG is not on Slack since he doesn’t want the government to know what is happening on his phone. So… first, feel free to leave thoughtful comments about him on Slack as he will never see them… second, if you need him, hit him up on SnapChat, Instagram, Facebook, TikTok, X or Truth Social since the government doesn’t watch those.

    (Written as if HG was typing it himself)

    Pounded my first coffee and took a stroll across the tracks

    Conditions: 64 degrees, 64% humidity, nearly windless

    Great to see 76-year old Tenderloin back at at Pontiff after a 1+/- year hiatus
    We started with a total of 8 PAX

    Disclaimer: this is peer led and there are peer reviews

    “Wow, Mayhem, you look really good considering you just completed a pre-beatdown 5 mile jog. Good work, son.”

    Mosey 0.16 mi the wrong way around the track to the intersection of the track and the street. Warmarama in the middle of the street, because I said so.

    We did somethings: bend at the waist, self-love, bend at the waist, PP, IW, PP, SQUAT twist

    Mosey 0.16 mi to the first pavilion. Some (Vagabond and Mr Rodgers took the short… um… scenic route). Others followed the Q’s instructions. Particularly Mayhem, what an example he was this morning to the rest of the PAX.

    Two rounds, 4 stations at 4 tables.
    Incline merkins, Dips, Derkins, leg lifts.

    Mosey 0.4 mi to the hill. PAX moved at varying paces. “Dang, Mayhem, I said mosey not sprint. You really are impressing me today, son.” The Architect found us on the way.

    7s… start with 6 merkins, backwards lunge up the hill, 3 SQUATS atop the hill, forward lunge down the other side of the hill, 1 SQUAT twist and so forth. Although YHC was the first to finish, I cheated. To punish myself, I was in a wall sit position waiting on the rest of the PAX, and admiring Mayhem’s form.

    Mosey 0.22 mi to the rock pile. YHC only wanted to say the word “rock” once today since this is Rock City. We never intended on using the rocks. Once we all caught up with Mayhem, we got on our 6 for a few minutes of Mary.

    Mosey 0.13 mi back to the flag. And there goes Mayhem…

    Announcements – great to have Tenderloin back out
    Intentions – cancer sucks & take care of our aging parents
    Prayed us out
    Then Mayhem jogged off into the distance.

    Just one last comment about Mayhem. Great work, son. You are a real testament of what F3 can do for a man. You not only pushed yourself but you pushed all of us. Thank You.

    (Just a reminder… written by Mayhem but through the assumed eyes of HG)

  • May the 4th Be With You – from Fracsac

    May the 4th is known as a day of great mystery and deep reflection. YHC was determined to train these padawans to be valiant Jedi.

    Disclaimer given, then off to the steps for training.

    Imperial Walkers x 35 only stopping when the last padawan joined us.
    Tie Fighters x 10 flapjack x 10
    Force Squats x 10 – The force flows through them
    Peter Parker x 15 – got off theme
    Chewy taps x 15 – using the force again
    Cloud City Climbers x 15

    Deep Sea Divers – All worlds need them
    Starting at 10 down the steps with merkins

    Han Solo made the Kessel Run in 12 Parsecs, which is an amazing feat, so we will aim to beat that. Stations:

    Rows with 60lb sandbag
    Kettlebell with 50lb sand kettlebell
    Curls with 30lb rucksack
    Jump rope
    LBCs
    Burpees
    Timer – Run with 20 lb plate out and back in under 12 parsecs

    Death Star bombing training run:
    4 pax on the big rope running
    3 toss frisbee until 3 successful passes. 2 burpee penalty on 3 pax for a drop. Continue rotating as we run around big lake.

    Back of the museum. Training almost complete.
    Jedi burpees IC x 10

    Question for Pax:

    What was the exact line Darth Vader said to Luke at the iconic Cloud City fight scene where Luke lost his hand?

    Pax agreed on the answer “Luke…I am your father”

    A wrong answer brings 10 Jedi Burpees! That is wrong!

    Sunday mornings x 3

    COT

    May the 4th be with you!!!

    SYITG

  • Don’t call it a comeback – from Charmin

    After focusing on my concentrica (2.3 – Tripp), YHC reached out to the chaos monkey himself to verify that he would be posting and to have some accountability.

    It was good to ruck the old route, seeing the houses that are now more built up than before; conversing with a good friend about thinking like an owner; and afterwords having a good book discussion at a coffeeshop where time persistently stands still.

  • The Sandman – from Mayhem

    Conditions: 70 degrees, no wind, 92% humidity
    Perfect weather to get some work in

    Disclaimer with a twist: modify if needed but don’t modify to skip the work

    Mosey to the American Flag south of the field
    GG, HB, IW, PPP, MC, SSH all IC to “Let’s Go”
    Then in silence TF, FT, hold AG facing the flag to Stapleton’s “Star Spangled Banner”

    Mosey to the bleachers to Survivor’s “Eye of the Tiger”
    Mayhem Merkins x10 IC
    Snake half the bleachers, burpees IC
    Snake half the bleachers, LBCs for 2 minutes OYO

    Mosey to the gym parking lot
    Franklin Tracers (IYKYK)
    Mosey to the gym
    Merkins up the stairs IC
    Derkins down the stairs IC

    Indian Run to Falcon entrance
    11s with the SANDBAGS to Metallica’s “Enter Sandman”
    Overhead press / Squats never putting the bag down

    Mosey to other side of the hill
    Plankorama all IC: alternate plank and core
    Some plank thing IC, BB, hip slaps, FM, shoulder taps, American Hammer, Mayhem Merkins

    Back to the (other) flag
    Announcements
    Intentions – F3 brother’s family in Missouri, high school students finishing strong with exams, grateful for getting out there and doing hard things

  • 50 Years Bongo Birthday Party and Celebration – from Bongo

    What great way to start a 50 year birthday than with the support of this F# Group! About 10 of so in the PAX, I am a bit tired for staying out at a concert last night, but it is Jazz Fest season and I can sleep after this weekend.

    Anyway minor disclaimer and here is the work out and underlying themes and symbolism:

    Warm Up

    SSH X 50 ( with a new innovative break mid way and 5 count, it’s a lot of reps and no one said we can’t take breaks even on first exercise…..) 50 in honor of my new age
    Grass Grabbers X 10
    IW X 15
    Mountain Climbers X 15
    Arm Circles X 20
    SLS X 5

    Circle of Dips

    At the bench circle, 5 each lunge or bear crawl Clockwise

    50/75/100 Dora — representing the present, past and future, Age, Year born, and what year I intend to live past

    50 Burpees
    75 Slow Squats
    100 LBCs

    Teams of two timer up the levee backwards and then back

    Wave of Merkin at Lakefront

    in a circle, PAZ each does (1) merkin and hold plank in a counter clockwise motion, repeat for 2,3,4,5 reps

    Round Robin of Mary as Q takes a breadth Hello Dollies, Dying Cochroaches, Box Cutters, Big Boy sit ups etc,

    Back to flag, COT, mostly all gratitude for age, F3, our children, parents and that we made it out. Thanks for everything F3, and will see you on the radio and at Jazzfest.

    Bongo